Lizs Healthy Table

Eat, Drink, Live Longer

Eat, Drink, Live Longer

Categories

Tuna, Apple, and Carrot Salad + 5 Easy Fruit and Vegetable Hacks

BY Liz Leave a Comment

This recipe for Tuna, Apple, and Carrot Salad is not your grandmother’s tuna salad. This updated version of old-fashioned tuna salad calls for a convenient can of tuna (you could also boneless, skinless pink salmon, which is rich in omega-3 fats), shredded carrot, chopped apple, green onion, lite mayo, lemon zest and Dijon mustard. Scoop into halved avocados or add to a sandwich with lettuce, juicy slices of tomato, and smashed avocado.

Tuna, Carrot, and Apple Salad + 5 Easy Fruit and Vegetable Hacks via lizshealthytable.com

Getting more fruits and vegetables onto your table requires planning and easy hacks to make produce the star ingredient in your weekly meal and snack prep. What follows are a few ideas to nudge you one step closer to meeting your daily fruit and veggie requirement of 2 to 3 cups of vegetables and 1.5 to 2 cups of fruit each day for women over age 60.

Produce Hacks:

  • Place a damp paper towel under your cutting board to keep it from moving around as you slice and dice your fruits and veggies. Plus, a stable cutting board keeps fingers safe from knives.
  • Rely on all forms of fruits and veggies including frozen, canned, juiced, dried, and fresh.
  • Squeeze lemon juice over apples to prevent them from browning.
  • Buy pre-shredded carrots vs. shredding yourself and add to salads, soups, and meatballs.  
  • Don’t have time to chop an onion. Use green onions (scallions) instead. 

Tuna, Carrot, and Apple Salad + 5 Easy Fruit and Vegetable Hacks via lizshealthytable.com

Tuna, Apple, and Carrot Salad + 5 Easy Fruit and Vegetable Hacks to make eating more produce more doable #NFVM2022 #familymealsmonth #haveaplant #seafood2xwk

Click To Tweet

Tuna, Apple, and Carrot Salad + 5 Easy Fruit and Vegetable Hacks
 
Author: 
Recipe type: Dinner
Save Print
This recipe serves two, but it can easily be doubled if you have more mouths to feed! To ease your mealtime to-do list, enlist family members to help. Get kids involved. They can chop the apple, shred the carrot or chop the celery, and rip herbs.
Ingredients
  • One 5 ounce can tuna or boneless, skinless pink salmon, drained and flaked with a fork
  • 1 small carrot, peeled and shredded on the large holes of a box grater (about ½ cup), or 1 stalk celery, peeled and trimmed, sliced in half lengthwise, and thinly sliced, (about ⅓ cup)
  • ¼ medium apple, cut into ¼-inch dice (about ⅓ cup)
  • 1 green onion, trimmed and thinly sliced
  • 1 to 2 teaspoons chopped fresh tarragon, dill, or parsley, optional
  • Zest ¼ lemon, plus more to taste
  • 3 to 4 tablespoons mayonnaise
  • 1 teaspoon Dijon mustard
  • 1 avocado, halved
Instructions
  1. Place the tuna, carrot, apple, onion, tarragon as desired, and lemon zest in a bowl and stir to combine. Mix in the mayonnaise, mustard, and salt and pepper to taste.
  2. Scoop into halved avocado and serve.

As a dietitian, what I love most about this recipe is its easy, flavor, and great nutrition. Each serving provides high-quality protein, omega-3 fats for heart, eye, and brain health, and fiber, for healthy digestion.

Tuna, Carrot, and Apple Salad + 5 Easy Fruit and Vegetable Hacks via lizshealthytable.com

 

 

 

 

 

Egg & Kale Dinner Muffins

BY Liz Leave a Comment

September is Family Meals Month, so let’s celebrate with a recipe you can quickly assemble with and for your kids or grandkids. There are two magic ingredients in this recipe: Eggs and kale. Both contain lutein, a carotenoid antioxidant that can help to reduce the risk of developing Age-related Macular Degeneration, the leading cause of vision loss in people over 40.

Egg and Kale Dinner Muffins via lizshealthytable.com

Family meals month is in September, so let’s celebrate now and all year long with these easy Egg & Kale Dinner Muffins made with kale … or spinach (fresh, frozen or canned). #FamilyMealsMonth #NFVM2022

Click To Tweet

Egg & Veggie Dinner Muffins
 
Author: 
Recipe type: Dinner
Save Print
Eggs aren’t just for breakfast. By pairing with vegetables like frozen, canned, or fresh kale or spinach, mixing in some seasonings and shredded cheese, and baking in muffin cups, you’ve suddenly got a hearty dinner that’s ready in minutes. Serve these egg muffins with fresh fruit and a green salad.
Ingredients
  • 5 large eggs
  • 1¼ cups frozen chopped kale or spinach, thawed and squeezed dry
  • 2 green onions, trimmed, sliced into rounds, and chopped
  • ½ cup shredded reduced-fat Cheddar cheese
  • ½ teaspoon dried oregano
  • 2 tablespoons shredded Parmesan cheese
Instructions
  1. Preheat the oven to 350°F. Lightly oil or coat a 6-cup muffin pan with nonstick cooking spray and set aside.
  2. Crack the eggs into a large bowl. Whisk until well combined. Stir in the kale, green onion, Cheddar cheese, and oregano until well combined.
  3. Use a ⅓ measuring cup to divide the mixture evenly into the prepared muffin cups. Top evenly with the Parmesan cheese.
  4. Bake until the eggs are set, about 18 minutes. Cool slightly, remove, and serve.

 

 

Tart Cherry, Walnut, and Sunflower Seed Cookies

BY Liz Leave a Comment

Try these gluten-free, better-for-you cookies made with whole grain oats, almond flour, dried tart cherries, sunflower seeds, and walnuts. The sweetness in these cookies comes from 1/3 cup honey, dried tart cherries, and half a ripe banana. (For more of a dessert-style cookie, add the optional mini chocolate chips.)

Do you know the difference between tart (AKA sour) cherries and sweet cherries? I did not until I traveled to Northern Michigan about 10 years ago on a sponsored trip with the U.S. Tart Cherry industry. (You can read all about the trip on my post: Annual Tart Cherry Harvest, Traverse City, MI.)

Tart cherry harvest, Michigan via lizshealthytable.com

Almost all the tart cherries grown in the U.S. are the Montmorency variety. They are bright red in color and are harvested in summer. They are a delicate fruit, so it’s unusual to find them fresh unless you live in a region where they are grown. Most tart cherries end up dried, frozen, canned, or juiced, so it’s fair to say they’re available year-round. The majority of fresh cherries sold at U.S. markets are the sweet variety—the most common is, Bing—and you’ll find them midsummer.

Tart cherries are a staple in many kitchens. Canned cherries are popular in cherry pie. Dried tart cherries (both sweetened and unsweetened) can be added to cookies, snack bars, granola, and salads or consumed as an out-of-hand snack. The juice and juice concentrate, which gets mixed with water, have a tart-sweet flavor and work well as a thirst quencher over ice or in smoothies.

tart cherry smoothie via lizshealthytable.com

Try these #GF better-for-you Tart Cherry, Walnut, and Sunflower Seed Snack Cookies for an afternoon milk ‘n cookies snack. Studies show tart cherries have health benefits (i.e. help to lower cholesterol and high blood pressure)

Click To Tweet

There are dozens of studies to date on the benefits of Montmorency tart cherries. They’ve been shown to reduce serum cholesterol levels and blood pressure, and they may also sooth the symptoms of arthritis and gout. Interestingly, tart cherries contain Melatonin, a naturally occurring substance that helps with sleep regulation. (You can read more about the nutritional benefits of tart cherries at Choose Cherries.)

Tart cherry cookies via lizshealthytable.com

These gluten-free snack/dessert cookies are sweetened with honey, mashed banana, and tart cherries. (If you find unsweetened tart cherries at the market, you can certainly use them instead.)

Tart Cherry, Walnut, and Sunflower Seed Cookies
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1 cookie
  • Calories: 192
  • Fat: 11.8g
  • Saturated fat: 2.7g
  • Carbohydrates: 19.5
  • Sugar: 13.5g
  • Sodium: 258mg
  • Fiber: 2g
  • Protein: 3.7
Recipe type: Dessert
Save Print
Try this gluten-free, better-for-you cookie made with whole grain oats, almond flour, dried tart cherries, sunflower seeds, and walnuts. I used ⅓ cup honey, half a banana, and a handful of tart cherries for sweetness. For more of a dessert style cookie, add the optional mini chocolate chips.
Ingredients
  • 1½ cups quick-cooking oats
  • 1 cup almond flour
  • ½ cup dried sweetened or unsweetened tart cherries, roughly chopped
  • ¼ cup unsalted, roasted sunflower seeds
  • ¼ cup unsalted, roughly chopped walnuts
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • ½ tsp salt
  • 2 large eggs, beaten
  • ¼ cup vegetable oil
  • ⅓ cup honey
  • ½ ripe banana, mashed
  • 2 tsp vanilla extract
  • 3 T semi-sweet mini chocolate chips, optional
Instructions
  1. Preheat oven to 350°F. Line 2 large baking sheets with aluminum foil and spray lightly with nonstick cooking spray. Set aside.
  2. Whisk together oats, almond flour, tart dried cherries, sunflower seeds, walnuts, baking soda, cinnamon, and salt in a large bowl until well combined.
  3. In a separate bowl, whisk eggs, oil, honey, banana, and vanilla until well blended. Pour liquid ingredients over dry ingredients, and stir until just moistened. Stir in chocolate chips, as desired, to create a more of a dessert-style cookie.
  4. Working in batches, use a ¼-cup measuring cup to scoop batter, and place on prepared baking sheets, flattening slightly with bottom of measuring cup to create circles, about 3 inches in diameter. Leave about 2 inches between each cookie. If batter starts to stick to inside of measuring cup, spray with cooking spray or simply wipe clean with a paper towel.
  5. Bake, 1 sheet at a time, 10 to 12 minutes, or until golden brown on bottom. Cool slightly on baking sheet before transferring cookies to a wire rack.

 

 

Dietitian’s Top Nutritional Superstars in the Supermarket Center Aisles

BY Liz Leave a Comment

Have you heard the advice to “shop the perimeter of the supermarket” and “avoid” the center aisles. This advice can be confusing, especially at a time when shoppers are gravitating to those middle aisles for budget-friendly, shelf-stable ingredients like canned beans and canned salmon, and it can inadvertently steer people away from an array of healthful and culturally familiar food options. While the supermarket perimeter includes things like fresh produce—something consumers don’t eat enough of but would benefit from eating more of—the center aisles can provide a treasure trove of wholesome, affordable, and versatile foods.

Dietitian’s Top Nutritional Superstars in the Supermarket Center Aisles via lizshealthytable.com

I asked 10 fellow registered dietitians to each weigh in on their favorite center aisle nutritional superstar, why they recommend it, and easy ways to prepare it at home. Below, you’ll find everything from canned tomatoes and oatmeal to frozen produce and peanut butter.

Shopping the center aisles of the supermarket provides a treasure trove of nutritious, budget-friendly, convenient, and joyful foods, including canned beans, pasta, oats + canned salmon. Dietitians weigh in on their favorites #nutrition

Click To Tweet

Nuts:
Amy Gorin, MS, RDN, Plant Based with Amy

Nuts offer heart-healthy mono- and polyunsaturated fatty acids. They also provide fiber and protein—and these nutrients, in addition to the healthy fats, help to keep you satiated for longer. There’s a reason nuts are a staple of the Mediterranean diet! All types of nuts are nutritious, including almonds, pistachios, walnuts and other nuts. Nuts are incredibly versatile. You can add them to a bowl of oatmeal or a cookie recipe, or you can chop them up and incorporate into energy balls and bites, cookies and brownies, and even stir-fries and salads.

Amy’s favorite almond recipe: Chocolate Almond Butter Protein Balls

Frozen Fruits and Vegetables:
Manuel Villacorta, MDS, RD Leading Weight Loss and Nutrition Expert, Spokesperson, and Author

Frozen fruits and vegetables are convenient to use, require minimal prep, are usually more affordable than fresh, and don’t spoil nearly as quickly. Frozen produce is just as nutritious as fresh, because it’s picked at the peak of ripeness and flash frozen to preserve the nutrients and antioxidants. Frozen produce is versatile too. I advise my clients to add frozen vegetables to soups, stews, and grain and quinoa dishes. Frozen fruits are great in smoothies.

Manuel’s favorite frozen produce recipe: Sauerkraut Salad with Frozen Corn & Peas

Canned Salmon:
Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and cookbook author

Since most people do not consume the 8 to 12 ounces of seafood recommended per week, canned salmon is a simple way to keep shelf stable, high-quality protein on hand with the benefit of heart-healthy omega-3 fats, and no cooking required. Compared to fresh fish, canned salmon is very economical, and since it can stay in the pantry for years, using canned seafood can help minimize food waste. Add canned salmon to avocado toast or on top of a bagel instead of lox; mix with plain Greek yogurt or light mayo for an easy salmon salad; or use for salmon burgers or in grain bowls.

Lauren’s favorite canned salmon recipe: Mediterranean Salmon Salad with Artichokes, White Beans and Lemon Dressing

Dry Pasta:
Rosanne Rust, MS, RDN, LDN, registered dietitian, freelance writer and blogger at Chew the Facts®

Carbohydrate foods, such as pasta, have had a bad reputation. Despite the anti-carb fad, complex carbohydrates don’t make you fat, and in fact are broken down slowly in the body providing sustainable energy. A reasonable serving is about 1 cup of cooked pasta. Pasta provides the perfect landscape to build more nutrition into your diet and stretch more expensive items, such as beef or seafood. Clients can get dinner on the table in under 20 minutes by 3 cups of spinach and a healthy protein like frozen cooked shrimp or canned tuna to cooked linguine, or they can create a fabulous comfort meal with leftover chicken, pasta, and a low-fat cream sauce.

Rosanne’s favorite dry pasta recipe: Buffalo Chicken Mac ‘n Cheese

Oatmeal:
Arielle “Dani” Lebovitz, MS, RDN, CSSD, CDE, Author and Experience-based Educator

Oatmeal is economical, extremely versatile, and loaded with good nutrition.
Half a cup of plain, dry, rolled oats has 140 calories, 4 grams of fiber, 5 grams of protein, and it’s a good source of iron. Oatmeal cooks up quickly for sweet or savory breakfast bowls, but it can also be used to bulk up meat-based dishes such as meatballs or meatloaf, add a crispy coating to chicken tenders or a crispy topping to blueberry crumble, and you can grind it into a flour (in a mini food processor or blender) for a nutrient-dense cake, muffins, or pancakes.

Dani’s favorite oatmeal recipe:  Easy No-Bake Cookies

Download my Aisle-By-Aisle Supermarket Shopping List for FREE!

Canned Diced Tomatoes:
Toby Amidor, MS, RD, CDN, FAND award-winning nutrition expert and Wall Street Journal best-selling cookbook author

Only one in ten Americans meet the recommended daily amount of vegetables and what better way to take in more by adding canned diced tomatoes to some of your favorite dishes. Tomatoes are picked at their peak of ripeness, and they’re canned within a few hours which locks in the nutrition. Canned tomatoes are low in calories and packed with the antioxidant vitamin C and fiber. Canned tomatoes are also an excellent source of the antioxidant lycopene, shown to help lower the risk of heart disease. Canned diced tomatoes are inexpensive, and you can add them to chili, soup, mac and cheese, pasta dishes, lasagna, or use a few cans to poach fish. If you’re watching your sodium, no-added sodium diced tomatoes are available.

Toby’s favorite canned tomato recipe: Beef-Barley Soup with Sweet Potatoes from The Create-Your-Plate Diabetes Cookbook

Peanut Butter:
Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian

Peanut butter is high in protein, healthy fats, niacin, vitamin E, magnesium, manganese. Plus it has fiber potassium, zinc, and copper. It’s shelf-stable, budget-friendly and so versatile. You can use it in sandwiches, but it’s also delicious in baked goods. I use it to substitute margarine, butter or oil in cookies, bars, and breads. It’s also delicious in savory dishes, such as Thai stir-fry, lentil patties or loaves, or in vinaigrettes for salads and slaws. You can also put a big spoonful in your morning oats or smoothie.

Sharon’s favorite peanut butter recipe: Stir-Fried Thai Sorghum Bowl

Quinoa:
Michelle Dudash, RDN, creator of Spicekick and author, Clean Eating for Busy Families.

Quinoa contains all of the essential amino acids and is higher in protein than most other “grainy” side dishes. One cup of cooked quinoa has 8 grams of protein, 5 grams of fiber, 30% of the DV for magnesium, and 15% of the DV for iron. I cook it with broth instead of water to give it a savory, seasoned taste, and it pairs deliciously with a variety of nutritious dishes. It cooks up in 20 minutes, which is half the time of other whole grains like brown rice.

Michelle’s favorite quinoa recipe: Tomato & Avocado Quinoa Salad

Lentils:
Marisa Moore, MBA, RDN, LD, Culinary and Integrative Dietitian

Half a cup of lentils provides 9 grams protein and an impressive 8 grams of fiber, which is 30% of the recommended daily fiber! With no need to soak, lentils cook quicker than other pulses making them ideal for weeknight meals. I keep a variety of lentils on hand, including green, brown, and red, and I use them for hearty soups and stews. You can add cooked brown lentils to savory rice pilaf and toss firmer black lentils into make-ahead salads with your favorite vinaigrette, grains and greens. For a fiber boost, swap lentils for all or half of the meat in tacos.

Marisa’s favorite lentil recipe: Pumpkin Lentil Curry

Powdered Milk:
Sylvia Klinger, DBA, MS, RDN, Founder Hispanic Food Communications

I was raised with powdered milk, and today, it has become one of those “must have” ingredients in my home. Powdered milk is inexpensive, has a longer shelf life than fresh milk, and has the same 9 essential nutrients found in fresh milk. I prefer the taste of powdered milk for drinking (but remember, I was raised with it), but you can add it to a variety of recipes, included baked goods, to boost the nutritional profile.

Sylvia’s favorite recipe with powdered milk:  Cranberry Orange Scones

Canned beans: Bonus … from my kitchen
Liz Weiss, MS, RDN, Host of the Liz’s Healthy Table blog and EAT, DRINK, LIVE LONGER podcast

Whether you choose pinto, cannellini, black, kidney, or garbanzo, canned beans work wonders in savory soups, homemade hummus, quesadillas, and even brownies. Half a cup of beans has 120 calories, 4 grams of dietary fiber, and 7 grams of protein. Worried about sodium? Choose low- or no salt added, or drain and rinse your beans to wash away 40% of the sodium.

Liz’s favorite bean recipe: Macaroni Minestrone Soup with Cannellini Beans

Farmers’ Market Ratatouille

BY Liz 2 Comments

When your farmers’ market is brimming with tomatoes, bell peppers, eggplant, basil, and zucchini then it’s time to make ratatouille. This classic French one-pot dish brings out the finest flavors of summer and early fall … and it’s surprisingly easy to make. Plant-based, vegan, and a vegetable lover’s dream come true.

Ratatouille via lizshealthytable.com #farmersmarket #vegan

Served as a room-temp appetizer over a mix of plain Greek yogurt, lemon zest, honey, kosher salt & pepper, and fresh thyme leaves.

I created this dish for a cooking demo at Sustainable Nantucket’s Farmers & Artisans Market. Read on for the recipe and some of my favorite ratatouille serving suggestions.


5.0 from 1 reviews
Farmers' Market Ratatouille
 
Author: 
Recipe type: Appetizer or Main Meal
Save Print
Ratatouille can be served as a side dish or main meal. The smaller you cut the veggies, the quicker it will cook.
Ingredients
  • 3 tablespoons extra virgin olive oil, divided
  • 1 medium yellow onion, cut into ¼-inch dice
  • 2 cloves garlic, minced
  • 1 pound tomatoes, cut into 1-inch pieces or a pint of cherry tomatoes, halved
  • 1 red bell pepper, cut into ½-inch dice
  • Kosher salt and freshly ground black pepper
  • 1 medium-size zucchini, cut into ½-inch dice
  • 1 medium-size eggplant, cut into ¾-inch dice
  • 2 tablespoons plus ½ cup roughly chopped basil
  • 6 thyme sprigs, leaves removed, 1 teaspoon
Instructions
  1. Heat 1 tablespoon of the olive oil in a large skillet or Dutch oven over medium heat. Add the onion and cook, stirring often, until tender, about 5 minutes. Add the garlic and cook until fragrant, 1 minute.
  2. Add 1 more tablespoon oil, the tomatoes, bell pepper, and a pinch of the salt and pepper. Bring to a boil, lower the heat, and simmer, covered, until the tomatoes are softened and their juices release, about 10 minutes.
  3. Add the final tablespoon oil, zucchini, eggplant, 2 tablespoons of the basil, and thyme. Stir well a few times to combine.
  4. Cover and cook until the zucchini and eggplant are tender, another 10 minutes. Stir every few minutes.
  5. Season with the remaining ½ cup basil and additional salt and pepper to taste.
Notes
Makes 4 cups

Look what I did with my farmers’ market haul: I created this easy skillet ratatouille with eggplant, zucchin, bell peppers, tomatoes, fresh basil #vegan #farmersmarket

Click To Tweet

Serving suggestions:
– In individual bowls as a main meal with salad and bread on the side
– Over a mix of ricotta or plain Greek yogurt that’s been seasoned with lemon zest, a few drizzles of honey, and some fresh thyme leaves
– Over polenta
– On a platter and topped with crumbled goat cheese or any other favorite cheese
– Served over rice, quinoa, or pasta
– As a topping for baked potatoes
– In grilled cheese. I like to spread pesto on a slice of bread, then top with cheese, some leftover ratatouille, more cheese, more pesto, and the final slice of bread

3 Habits to Support a Healthy Brain

BY Liz Leave a Comment

June is Brain Health Month, a time to focus on the brain-body connection and make sure we are doing what we can to feel our best and keep our “brain health” at its best.

June is Brain Health Month

My dad is 91 and experiencing declines in memory that can happen in aging, so the issue is personal for me. That’s why this month, I’m sharing three lifestyle habits I try to follow every day to support the health of my brain … and perhaps yours as well. Read on to learn why I follow the MIND Diet, engage in regular physical activity, and take a daily CocoaVia™ Memory+ supplement.

#ad June is Brain Health Month. Discover 3 doable habits to support a healthy brain: Follow the MIND diet; engage in regular physical activity; take a daily CocoaViaTM Memory+ supplement @cocoavia #brainhealth

Click To Tweet

Follow the MIND Diet: 

foods on MIND Diet

MIND is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay. The MIND Diet is a blend of two popular diets: the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). Together, they deliver a powerful one-two punch to keep your brain healthy and improve cognitive health. Research shows that moderate to strict adherence to the MIND Diet is linked to better brain health.

The MIND Diet includes foods rich in brain-supporting nutrients, and while it’s not a magic bullet, the MIND Diet can play a positive role in supporting brain health.

Top-10 MIND Food Groups:

1. Leafy Greens: Aim for one serving of kale, spinach, Swiss chard, or lettuce each day
2. Other Vegetables: Round out veggie consumption with at least one serving of colorful bell peppers, broccoli, cauliflower, Brussels sprouts, tomatoes, or winter squash each day
3. Berries: Aim for two or more servings of blueberries, strawberries, and raspberries a week
4. Nuts: Grab a handful of walnuts, pistachios, almonds, or pecans at least five times a week, and nix heavily processed snacks like chips and pastries
5. Olive oil: When cooking, use extra virgin olive oil most of the time
6. Whole grains: Add three, half-cup servings of whole grains to your daily diet, including brown or black rice, quinoa, oats, and farro
7. Fish: Eat your favorite fish—salmon, tuna, cod, shrimp—once a week … or more
8. Beans: Add at least three, half-cup servings of black beans, chickpeas, lentils, edamame, or other bean to your weekly diet.
9. Poultry: Include up to four servings of chicken and turkey in your diet each week, and remember to stick to healthy preparation methods like baking and stir frying
10. Wine: Light to moderate consumption may be beneficial to support brain health, so the occasional glass of wine can be part of the MIND Diet. That said, there’s no reason to start drinking wine or alcohol if you don’t currently consume it

The MIND Diet also includes foods to limit: Butter and margarine; cheese; red meat; fried food; pastries and sweets.

Take a daily CocoaVia™ Memory+ supplement:

Cocoa Via Memory+

It’s hard to eat a perfect diet all the time, so as a registered dietitian, I will often recommend taking a dietary supplement to fill gaps and incorporate unique bioactives that are difficult to get from your everyday diet, including CocoaVia™ Memory+ with 750mg of cocoa flavanols per serving. All CocoaViaTM  products are made with Cocoapro™ cocoa extract – the most concentrated and most proven cocoa flavanol extract in the market today.

Cocoa flavanols are bioactives found in cocoa, that are clinically proven to promote brain health for the long term by supporting cognitive function and better memory. (CocoaVia™ supplements also support cardiovascular health.) Bioactives are not essential nutrients but are components in foods that may be important to promoting our overall health. Because flavanol levels vary dramatically in foods, taking a daily cocoa flavanol supplement in capsule form, like CocoaViaTM, is an easy and convenient way to incorporate cocoa flavanols into your diet.

CocoaViaTM Memory+ supports cognitive function and improves three types of memory including long-term memory, word recall, and spatial memory. The 750 mg of cocoa flavanols in CocoaViaTM Memory+ have been clinically proven to improve memory and brain function in as little as 8 weeks.

I’m all about living my best life and feeling vital. CocoaViaTM supplements offer that benefit. The cocoa flavanols in CocoaVia™ cocoa extract supplements promote healthy blood flow to support the delivery of oxygen and nutrients throughout the body, helping you perform at your best. Research over the past 20 years has shown that cocoa flavanols can help maintain overall health, and can specifically improve cognitive performance in healthy adults. This body of research includes numerous randomized, double-blind, controlled trials by prestigious universities, published in leading journals, and are among the most cited studies in the flavanol field.

Engage in Regular (Aerobic) Physical Activity:

bike riding

A growing body of peer-reviewed research finds that exercise—mainly aerobic— is also important to your cognitive health.

What kind of exercise is best?

According to human and animal studies, long-term, regular exercise that increases heart rate and the need for oxygen provides the most benefit. Experts also point to a minimum of 20 to 30 minutes per exercise session.

While certain medical conditions may limit the ability to exercise, there are many options for aerobic exercise to choose from including my personal favorites of brisk walking, biking and lifting light hand weights. Other ideas for those who may want to add more movement to their daily routines include jogging, playing basketball, raking leaves or doing yard work, or using gym equipment like the rowing machine, exercise bike, and weights.

Now that it’s Brain Health Month, consider doable and enjoyable steps to support the health of your brain including a shift to eating more like the MIND Diet, taking a daily Memory+ supplement from CocoaViaTM and regular aerobic exercise.

Brain Health Month

Zero-Waste Garden Green Smoothie | Using Produce That Might Otherwise Go to Waste

BY Liz Leave a Comment

How many times have you had a handful of wilted baby spinach, half a cucumber, or an over-ripe banana hanging around your kitchen, and how many times have you had to toss those items? Food waste is real; the average American family of four throws out $1,500 in wasted food each year. I created this Garden Green Smoothie to help you cut back on food waste. Smoothies are the perfect vehicle for leftover produce. This smoothie calls for spinach, ripe banana, cucumber, mango, fresh mint, OJ, and plain yogurt, but it’s flexible and can easily be adapted based on the ingredients you have on hand … or hanging around and about to go to waste.

Need more smoothie inspiration? Check out this zero-waste smoothie recipe from my colleague, Rosanne Rust, MS, RDN from Chew the Facts.

Garden Green Smoothie via lizshealthytable.com

This slightly sweet, refreshingly flavorful fruit (and spinach) smoothie is easy and fun for anyone to make. It’s filled with flavor, fiber, vitamins C and A, and protein.

Zero-Waste Garden Green Smoothie via lizshealthytable.com

 

Use the recipe below as a guide, but feel free to adapt it as you go.

Garden Green Smoothie via lizshealthytable.com

Looking for a new way to cut back on food waste? Look no further than my Zero-Waste Garden Green Smoothie recipe. Plus, get my formula for making the perfect green smoothie #HaveAPlant

Click To Tweet

Garden Green Smoothie
 
Author: 
Recipe type: Snack
Save Print
I used to take it for granted that everyone knew how to make the perfect smoothie. By perfect I mean just the right amount of liquid to solids. This smoothie is naturally sweet and it's oh-so-creamy. Below, you'll find my tried-and-true recipe, but if you want to change things up, read on for my suggested tweaks.
Ingredients
  • ¾ cup 100% orange juice
  • ½ cup plain or vanilla Greek yogurt
  • 1 cup baby spinach or kale leaves
  • 3 to 4 fresh mint leaves
  • One 2-inch piece English cucumber, sliced
  • ½ cup frozen mango chunks
  • ½ peeled large ripe banana
  • 1 drizzle honey or agave nectar to taste, optional
Instructions
  1. Place the juice, yogurt, spinach, mint, cucumber, mango, and honey as desired in a blender, and blend until well combined.
  2. Pour into individual glasses and serve with a straw. Yield: Two (1 cup) servings
Notes
Want a sweeter smoothie?
* Add another half banana
* Add 1 to 2 pitted dates (first soak in warm water for 10 minutes to soften)
* Drizzle in more honey

Want a thicker smoothie?
* Add ½ cup orange juice vs. ¾ cup
* Add more yogurt
* Add 1 tablespoon chia seeds

Want a greener smoothie?
* Add another ½ cup spinach
* Toss in a few slices of peeled kiwi

Want to change up the flavor?
* Add some grated fresh ginger root
* Sprinkle in some dried cinnamon
* Use almond or cow's milk instead of orange juice

 

9

Everything You Ever Wanted to Know About the Anti-Inflammatory Diet with Ginger Hultin, MS, RDN

BY Liz 3 Comments

Today’s show is packed with valuable information about inflammation. How does chronic inflammation impact our health and longevity and how can we prevent and reverse it through diet? Chronic inflammation can take a toll on our wellbeing and increase risk for diseases like diabetes and cancer, which is why my guest today is here to share valuable lifestyle tips to keep inflammation at bay.

Click the PLAY button above to listen to the show.
Love the LHT podcast?
Subscribe on Apple Podcasts and post a review
Subscribe on Stitcher and post a review

Everything You Ever Wanted to Know About the Anti-Inflammatory Diet with Ginger Hultin, MS, RDN via lizshealthytable.com

Ginger Hultin is a nationally-recognized registered dietitian and health writer. She owns the Seattle-based virtual nutrition practices Champagne Nutrition and Seattle Cancer Nutritionists, where she helps clients solve complex mysteries with an integrative approach. She specializes in vegetarian diets, oncology nutrition, supplements, and nutrigenomics (the scientific study of the interaction of genes in disease treatment and prevention). Ginger currently serves as adjunct clinical faculty at the Bastyr Center for Natural Health, where she teaches master’s level nutrition students. She authored the Eat to Beat Disease Cookbook and the Anti-Inflammatory Diet Meal Prep cookbook.

Anti-Inflammatory Diet via lizshealthytable.com #podcast

Anti-Inflammatory Diet Meal Prep cookbook by Ginger Hultin, MS, RDN

On this week’s EAT, DRINK, LIVE LONGER #podcast @gingerhultinrd explains the health and longevity consequences of chronic inflammation .. and how to treat and reverse it through diet. What foods should you be eating more and less of? Tune…

Click To Tweet

Everything You Ever Wanted to Know About the Anti-Inflammatory Diet with Ginger Hultin, MS, RDN via lizshealthytable.com

On the show, learn how to turn tofu from ho-hum to spectacular, and find out why this recipe is for Sheet Pan Tofu and Vegetables with Simple Ginger Teriyaki Sauce is anti-inflammatory.

Show Highlights:

  • Ginger’s life in Seattle and why she is passionate about clinical and integrative nutrition and solving complex health mysteries
  • The nitty-gritty truth about chronic inflammation, its causes, and why it can make you feel tired and fatigued over time
  • How to recognize chronic inflammation in your body
  • Common causes of chronic inflammation: cigarette smoke exposure, lack of physical activity, lack of sleep, excess stress, poor diet etc.
  • How the immune system can turn against you because of chronic inflammation
  • Categories of foods that cause chronic inflammation: excessive consumption of alcohol, added sugar, saturated fats, trans fats, and highly-processed foods
  • Anti-inflammatory food superstars: fruits and vegetables, nuts and seeds, plant-based proteins, whole grains, herbs, spices, tea, and cocoa. (Aim to eat more of these!)
  • Why meal prep can be a lifesaver for those with chronic inflammation
  • Ginger’s meal prep secrets: make a list, plan the week, and make use of grocery delivery/pickup as a timesaving tool
  • How Ginger sets the record straight regarding gluten and dairy in an anti-inflammatory diet (Hint: Research shows that they have nutritional benefits and are anti-inflammatory.)
  • Ginger’s research-based insights on controversial foods, like nightshade vegetables, coconut oil, and turmeric in the anti-inflammatory diet
  • Why cinnamon, ginger, and garlic are superstar ingredients in the inflammatory diet
  • How Ginger’s book is structured with information about inflammation and nutrition, meal prep tips and sample plans, and helpful recipes
  • How you can increase the nutritional benefit by making your own sauces, marinades, dressings, and vinaigrettes
  • Ginger’s favorite recipe in the book: Lasagna Roll-ups, which is vegetarian and plant-based
  • Why the anti-inflammatory diet could help you live longer and enjoy a healthy life
  • How Ginger is focusing on better sleep and stress management moving into her 40s
  • Why focusing on familiar foods with a healthier twist is a good start to a better diet
  • Where tofu, tempeh, and edamame fit into the anti-inflammatory diet
  • Ginger’s recipe for with Sheet Pan Tofu and Vegetables with Simple Ginger Teriyaki Sauce
  • A few more of Ginger’s favorite recipes from her book, like Flourless Banana Pancakes and Vegetable Fried Cauliflower Rice

Resources:

Ginger’s website: Champagne Nutrition

Anti-Inflammatory Diet Meal Prep

Ginger on Instagram

Ginger on Facebook

Ginger on Twitter