Nutrition

  • Good Reason to Get More Greens

    Red produce like apples and peppers have gotten a lot of buzz lately thanks to their antioxidant-packed nutrition profiles, but that doesn’t mean you should give up your green veggies—especially if you worry about memory loss. A new study from the University of Illinois reports that celery and green peppers may prevent Alzheimer’s.

    By Nicole Ducnan
  • Egg-cellent News for Dieters

    Before you start yet another diet du jour, consider this: Eating two eggs a day for breakfast helps you lose 65 percent more weight and gain more energy than a bagel of equal calories, says a recent study from the International Journal of Obesity.

    By Nicole Sprinkle
  • Fishy Findings

    If you favor fish in your diet for its health-boosting omega-3s, you need to take a hard look at where your fillets come from before you choose them.

    By Erinn Morgan
  • Spiced Nut and Seed Mix

    1 tablespoon melted butter
    1 tablespoon olive oil
    1 tablespoon agave nectar
    1 1/2 teaspoons cumin
    1 1/2 teaspoons cinnamon
    1/8 teaspoon cayenne
    1/4 teaspoon black pepper
    1/2 teaspoon salt
    3/4 cup walnuts
    1 cup almonds
    1/2 cup pumpkinseeds
    1/4 cup sunflower seeds
    2 tablespoons flaxseeds

    1. Preheat oven to 400 degrees.
    2. In a medium saucepan, combine butter, olive oil, agave, and spices. Cook on low heat for one minute. Add nuts and seeds; coat well.
    3. Spread in a single layer on baking sheet. Roast 5 minutes, or until nuts are golden.

    nutrition info: 203.4 calories; 17.7 g fat; 2.3 g saturated fat; 3.1 mg cholesterol; 5.9 g protein;
    8.5 g carbohydrates; 3.4 g fiber; 118.9 mg sodium

  • Warm Artichoke and Crab Dip

    2 tablespoons olive oil
    1 red bell pepper, finely chopped
    3 medium garlic cloves, crushed
    1 15-ounce can artichoke hearts, chopped
    1 small Serrano chile, seeded and finely minced
    6 scallions, thinly sliced (include some green tops)
    1/2 cup Montrachet, or other creamy goat cheese
    1/2 pound jumbo lump crabmeat, picked over
    1/4 cup grated Asiago cheese
    1/4 cup finely chopped raw walnuts

    1. Preheat oven to 375 degrees.

    2. In a medium saucepan, heat olive oil and sauté red pepper and garlic until red pepper is tender. Remove from heat and stir in artichokes, Serrano chile, scallions, and goat cheese. Gently fold in crabmeat.

    3. Transfer to a lightly oiled baking dish. Sprinkle with grated Asiago and walnuts. Bake on middle rack about 20 minutes.

    4. Remove from oven and serve warm, with sliced whole-grain baguette or crackers.

    nutrition info per serving (6 to 8): 210.4 calories; 15.3 g fat; 4.8 g saturated fat; 21.1 mg cholesterol; 9.4 g protein; 10.6 g carbohydrates; 3.6 g fiber; 296.8 mg sodium

  • The 2009 Get Healthy & Stay Healthy Guide

    We’ve all heard the same advice a million times, no matter what our health concerns: Eat better, exercise more, and stress less. But why is that so hard for many of us to do?

    While most nutritionists and doctors tell us to eat plenty of fruits, veggies, whole grains, and spices—they don’t really explain how we can do that in three meals a day.

    By Lindsay Wilson, Nicole Duncan, Erin Quinn, Kate Hanley
  • Chickpea and Red Pepper Salad With Lemon-Garlic Dressing

    1/2 cup silken tofu
    1/4 cup olive oil
    Juice of 1/2 lemon
    1 small garlic clove, pressed
    1/2 cup plus 2 tablespoons
    fresh basil leaves, coarsely chopped
    4 cups mesclun mix
    4 cups arugula
    1 15-ounce can chickpeas
    1 small red pepper, cored and
    cut into thin strips
    1/2 small red onion, very thinly sliced
    1/2 cup black olives
    1/2 cup almonds
    Additional whole basil leaves for garnish

    1. To make dressing, combine tofu, olive oil and lemon juice in a blender, and puree until smooth and creamy. Add garlic and puree again for 5 seconds. Add 2 tablespoons of the basil leaves and pulse briefly to combine, leaving some visible pieces of basil. Set aside.
    2. In a medium salad bowl, combine mesclun mix, arugula, remaining basil, chickpeas, red pepper, and onion. Add just enough dressing to very lightly coat, and toss to mix. Divide salad among four individual plates and top each with olives and almonds. Garnish with additional basil leaves, if desired, and serve immediately.

    nutrition info per serving (4): 387 calories; 26.1 g fat; 2.9 g saturated fat; 0 mg cholesterol; 11.7 g protein; 30.2 g carbohydrates; 7.8 g fiber; 433.8 mg sodium

  • Natural Ways to Turn Down the Heat

    The holidays are always a good excuse to indulge in unhealthy foods—so it’s no surprise that a recent survey from The National Heartburn Alliance found that 37 percent of adults say they’re more likely to suffer from heartburn during this season than any other time of year.

    By Celia Shatzman
  • Eat to Beat the Blues

    Ever wonder why you can’t resist the urge to overdo it on unhealthy foods when you’re feeling down? Turns out there’s a physiological reason we eat too much bread, ice cream, and other “comfort” foods when we’re depressed: The sugar and carbs they typically contain give us a mental and physical lift.

    36 foods to stave off— and cure—depression.
    By Lisa Turner
  • Seeds of Health

    Seeds contain nearly everything they need to start a new life: the embryo of a plant, the nutrients to sustain it, and a coat of armor to protect it. Small wonder then that they can add significant nutritional bang for the bite.

    These pods of new life can restore vitality to yours.
    By Lindsey Galloway