Mitzi Dulan, RD
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Thursday, July 16

Virtual Interns: A Revolutionary Way to Grow a Business

As America´s Nutrition Expert®, I know the importance of building a strong brand. As an entrepreneur, I recognize the value of sharing and gaining knowledge from others. That´s why I recently signed on six new interns. But these aren´t just any interns: they are VIRTUAL interns! Technology has made it possible for any savvy business owner to benefit from existing talent across all corners of the globe without ever leaving the office.

The number of applications I received exceeded my expectations. “Because I am interested in sports dietetics, it was recommended that I get in contact with Mitzi. As I was browsing through her web site I came across her blog posting about the virtual internship she had created. All of the aspects were exciting to me, and I wasted no time in submitting an application,” said Pratik Patel, virtual intern and graduating dietetic intern at the Mayo Clinic in Jacksonville, Florida. But my blog wasn´t the only place my internship was publicized. “I found out about Mitzi Dulan's internship through -- a fantastic resource for dietetics students,” said Meredith Harper, virtual intern and graduate student in dietetics at Florida International University. The overwhelming response allowed me to handpick the cream of the crop who would best represent my company. While several of my interns are interested in pursuing careers as dietetics, others are interested in building their writing portfolios. “I've been writing as a freelancer since I graduated college a few years ago, but I hadn't yet found my "niche" in the field. I decided I really wanted to write about fitness/nutrition, but how? A writer needs experience to get experience. Mitzi's blogs don't just touch on physical well-being, they stress the importance of a healthy mindset as well,” said Pam Majumdar, freelance writer and copy editor for Hampton Roads Magazine.

My goal is for this to be a mutually beneficial experience, because I am dedicated to the success of each intern in their own professional pursuits. By the end of the first week, the interns had already been challenged to develop a personal nutrition philosophy, set up their own Twitter account, and start blogging. I will even have opportunities for them to get an inside look at the book publishing process. My intent is to cut years off the learning curve as they enter the competitive fields of dietetics and entrepreneurship. “As a former on-site intern of Mitzi´s, I can vouch for her commitment to mentorship. Her passion encouraged me to start my own business at the age of 20. Now, two years later, I am constantly reminded of how much of my success can be attributed to what I learned from Mitzi Dulan”, said Katie Hamm, virtual intern, co-founder of and incoming dietetic intern at Vanderbilt University Medical Center.

A large part of establishing a strong brand is keeping up with social media. As many of you know, this can be a full-time job in and of itself. My interns are learning how to be the masters of social media. "I never really thought of blogs and Twitter as powerful social marketing tools. Now, I am beginning to appreciate their potential to help grow your business," said Nicole Geurin, virtual intern and graduating dietetic intern at California State University, Sacramento. My interns help me in so many ways. They contribute to my blog and Twitter accounts, provide feedback for the layout and content of my website, and are helping me to revive my newsletter. This generation is truly tech-savvy, and today´s entrepreneur needs to take advantage of that.

If you are looking for a win-win in your business, the virtual internship is the way to go. The potential for growth is limitless when you employ interns who are willing to take initiative. For my internship, the most important qualities for my interns to possess is initiative, drive, and self-motivation. If you are considering implementing a similar program, I charge you to “think like an intern”. That means, assign projects that are meaningful to both parties. "My virtual internship experience with Mitzi has far exceeded my expectations. Every day is an opportunity to learn and grow. She is truly an inspirational and innovative mentor who gives back to her interns, and in return makes us want to work even harder for her," said Kristen Carlucci, virtual intern and graduate student in dietetics at the University of Connecticut.

An additional benefit to the interns has been the ability to network with each other. As I mentioned earlier, I picked the best of the best and sometimes these over-achievers can feel isolated since they are such driven people. Now, my interns are connected with others who have similar interests and together we can accomplish big goals. Ironically, Katie is working in Spain this summer and Nicole was recently visiting on vacation. They were able to get together for tapas and had a wonderful time connecting.

Thank you Kristen, Meredith, Katie, Pratik, Nicole and Pam! As a mentor, you should always be looking for opportunities to help your interns grow as individuals and as professionals. THAT is what an internship is meant to be.

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Wednesday, July 15

Get Fresh with Summer's Hottest Fruits

What isn’t there to love about summer? Beautiful sunny skies, long lazy days spent out of doors, barbeques, the beach…and the anticipation of getting to eat many of my favorite seasonal fruits!

Heading to the farmer’s market is a mouth-watering way to spend a summer’s day, exploring all the fruits the season has to offer. Buying your produce in-season is also less expensive, helps to support local business, and is environmentally friendly, reducing energy emissions that result from the necessity of shipping distantly grown fruits.

But what I love most about summer fruits (even more than their great taste) is knowing that I am encouraging my family to eat fresh, organic, unprocessed foods. Coming up with enticing recipes that incorporate these delicious eats, or simply biting into a fresh, juicy peach on a hot August day, just epitomizes the season for me.

My food philosophy is simple: Power up your life with whole food energy. Eating clean, real foods that are close to nature is the best way to fuel your body.

Here are some “get fresh” facts and tips for my favorite summer fruits:

-One apple provides 15% of the Daily Value for fiber which has been shown to lower “bad” LDL cholesterol
-Apples are the only fruit proven to reduce lung cancer in women
-Full of antioxidants and flavonoids that support heart health

Get fresh tip: Apples with peanut butter contain the ideal ratio of protein to carbs, making it a perfect, filling mid-day snack.


-Blueberries: A study by Tufts University ranked blueberries the #1 fruit to destroy free radicals in the body
-Strawberries: One study found people who consumed a diet loaded with strawberries were 3x less likely to develop cancer compared to those eating few or no strawberries
-Rasberries: 50% of the Daily Value of Vitamin C in one serving

Get fresh tip:
Berries taste great paired with yogurt or sprinkled on top of morning oatmeal!

-Good source of both water soluble Vitamin C, and fat soluble Vitamin E, optimizing this fruit’s ability to fight against free radicals
-Studies show that eating 2-3 kiwis a day can help reduce harmful blood clotting and triglyceride levels
-Rich in minerals -- potassium, magnesium, copper and phosphorus

Get fresh tip:
Slice up some kiwis with other fruits and make fruit kabobs for a great healthy barbeque alternative!


-Papain (digestive enzyme) found in papaya is widely used as a treatment for sports injuries
-High in folate, potassium and dietary fiber
-One serving provides 313% of the Daily Value of Vitamin C to prevent artherosclerosis and diabetic heart disease

Get fresh tip:
Dice up some papaya salsa -- a delicious addition to fish tacos.

Peaches & Nectarines

-Good source of iron and potassium
-Shown to aid in digestion
-Contains lutein and zeaxanthin, two components great for eye health

Get fresh tip: Delicious on their own, or try my recipe for “Simple Summer-Glazed Grilled Peaches”: Grill one halved peach sprinkled with 1 tbsp. brown sugar and 1 tbsp. ground cinnamon, and serve with a scoop of light vanilla ice cream!

-Bromelain, a compound found in pineapples, has been show to reduce inflammation, blood clotting, and tumor growth
-1 cup of mango provides 128% of the Daily Value of manganese, an important mineral for antioxidant strength and energy production
-High in Vitamin C to help with healthy immune system function

Get fresh tip: Try my Pineapple Lemon Bliss Smoothie: Blend 1/4 lemon (peeled), 3/4 cup of fresh pineapple, 1 cup almond, hemp or organic 1% milk, 3/4 cup ice.

Red Grapes
-Flavonoids, which give grapes their dark color, have been shown to lower LDL levels and reduce the risk of heart disease
-Contains pterostilbene, a cholesterol lowering antioxidant
-Resveratrol, a polyphenol found in red grapes, has been shown to decrease the risk of Alzheimer’s disease

Get fresh tip:
Rinse your grapes and throw them in the freezer for a cool, sweet treat.

-Lycopene, a carotenoid found in watermelon, has been proven to effectively fight against various cancers including breast, lung, prostate, colorectal and endometrial cancer
-Rich in B6 and B1 vitamins
-Contains beta-carotene and vitamins A and C to reduce symptoms of asthma and arthritis

Get fresh tip:
To reduce your risk of prostate cancer, have a cup of iced green tea with your watermelon. One study found that men who combined these two nutritional powerhouses lowered their risk of prostate cancer by 86%.

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Tuesday, July 14

Energy Drinks: Help or Hype?

We’ve all been there. It’s 3 PM, you are exhausted and fading fast. The tired monster had crept up and bitten you from behind. So what do you do? You could grab an energy drink for a needed boost, and why not? They claim to give you superhuman powers such as the ability to fly or the strength to pull oak trees from the ground if you only drink just one. You can find them everywhere from vending machines to mainstream grocery stores and supermarkets, and with over 600 different varieties, it’s hard not to find one you might like. Even Super Mario and Donkey Kong have their own energy drinks, and some drinks can come in containers as big as ½ gallon, WOW! So they can’t be that bad, right? Most provide 100% of your daily value of words you don’t even know how to pronounce and, oh look, they have more ingredients than the guest list for your wedding reception. Everyone’s drinking them, at the gym, at the office, even out at bars mixed with alcohol. So, what’s the buzz behind these “energy drinks?” Are they worth their expensive price tag or just another costly gimmick?

The first thing to realize is that most of these energy drinks are made up of large amounts of sugar. This isn’t the natural sugar that you find in fruits, this is just plain old sugar. Sugar is a carbohydrate and when it is broken down in your body it can be used as energy, but this added sugar is not the ideal carbohydrate to optimally fuel your body. Since the majority of these cans are 16 ounces in size, the amount of sugar you can consume from just one of them is much more than you need and trust me, these cans aren't packing disease-fighting antioxidants found in real foods. Keep in mind, any excess calories from these carbohydrates will be stored as fat if they are not used for energy. In other words, these sugar laden drinks could be sabotaging weight loss efforts.

Here is a breakdown of other common ingredients found in energy drinks.

Caffeine: The majority of energy drinks out there have a large amount of caffeine in them. Some have the same amount of caffeine as 1 cup of coffee, or two 12 oz. sodas, but others have as much as 3 cups of coffee or more. Caffeine is a stimulant and can be addictive since it is classified as a drug. People can react very differently to caffeine and the body adjusts to the amount it is given. This means you will rely on needing more and more to get the same “energetic” feeling caffeine can provide. Researchers have several different theories about how caffeine can work as an ergogenic aid during exercise and sports but a common one is that it makes you feel like you are not really working as hard as you actually are which is also called decreasing your perceived exertion. The downsides to consuming caffeine can be: an increase in heart rate, anxiety, jitteriness, and dehydration. Check out the caffeine content in various energy drinks.

Taurine: Taurine is an amino acid and can be found naturally in a proper diet. Manufacturers can isolate and concentrate this amino acid to add it in high amounts to products. Taurine is involved in muscle contraction and studies have shown that
when taurine is coupled with caffeine, heart rate increases and more blood is pumped from the heart. This is one of the reasons energy drinks can give you a heavy heart rate and jittery feeling.

B Vitamins: Many energy drinks are fortified with 100% or more of your daily value of Vitamin B2, B3, B6, and B12. B Vitamins are involved in cell metabolism and help convert food to energy. Most B Vitamins can be acquired naturally in the diet and any excess is excreted from the body in urine.

Guarana: Guarana is an herb and an additional source of caffeine. Many energy drinks include guarana in an “energy blend” along with many other ingredients. The downside to this is that the amounts of each ingredient added is unknown, and the combination of ingredients together may have unknown and potentially dangerous side effects.

So, when it is all said and done energy drinks are basically an expensive waste of money. The amount of each ingredient added is unknown and some drinks contain ingredients not even labeled on the can. The combination of how these ingredients interact is also unknown and can be dangerous when consumed. With the addictive properties of caffeine, it is easy to go overboard and consume them in large amounts. This can especially be dangerous when coupled with alcohol, since alcohol is a depressant and can dehydrate your body. The best way to supply your body with the energy it needs is to spend your money on wholesome foods such as: fish, lean protein, whole grains, and plenty of fruits and vegetables, get adequate sleep each night, and stay properly hydrated throughout the day. You’ll provide your body with natural energy, not so called energy from energy drinks!

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Monday, July 13

5 Ways to Stay Active During Allergy Season

Summer is a great time for outdoor workouts, but the allergies that come with the season can bring down the motivation to be active.

Unlike the spring pollen that causes red eyes and runny noses, summertime means that plants are no longer thriving and instead ferment ample mold growth, especially in more humid climates. Your body is more likely to react to the particles in the air, rather than contracting a virus like it does in the cooler seasons.

Don’t let allergies be an excuse to be inactive! Here are some ways to combat the effects of the season:

1. Be Proactive

Remember to change your air conditioning filters at least twice monthly. AC units can become hotbeds for mold growth. Use of a dehumidifier will help maintain humidity levels that can aid growth.

2. Know Your Body

You may have a food allergy you don’t know about. Allergies aren’t just for the young, and the best way to protect yourself from sickness is to know what is harmful to you. Request an allergy test from your physician to begin identifying culprits, which could include seafood, nuts, eggs, milk, wheat, or soy, among others.

3. Dine Out with Care

For many, summer means more outdoor cookouts and meals at restaurants. Seafood is more plentiful in summer, but exercise precaution when selecting exotic fares. Make sure you ask your waiter/waitress about any ingredients that might concern you.

4. Fuel Up

Eat more juicy fruits and veggies! Always have them on hand and visible to increase intake. Vitamin C contains antihistamines and can be found in a numbers of foods, including broccoli, oranges and strawberries.

5. Improve Variety

Don’t be afraid to try something new. Whether it is trying new locally grown vegetables or adding new herbs and spices to your cooking when you increase the variety in your diet it is always a good thing. Some studies suggest that the leaves of a coriander (cilantro) plant might increase the excretion of lead, mercury and aluminum from the body.

If possible, limit your outdoor activities during times that your allergies tend to flare up. Swimming, weight training and yoga are healthy indoor activities that will still give you a good workout without causing allergies to flare up. You should also discuss with your physician or an allergy specialist.

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Sunday, July 12

Improve Conversation with Kids During Mealtime

Have you ever struggled to get your kids to tell you more about their day than "fine" or "good"? I purchased both of the following products to help the conversation at mealtime and my kids look forward to playing these dinner games every time we sit down for a family meal. Make sure you let me know how they have worked for your family if you buy!

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Friday, July 10

Have Your Cake and Eat it Too: How to Satisfy Your Sweet Tooth without all the Calories

Feeling bad about that cupcake (or 3) you just ate? Yeah, we’ve all been there. But believe it or not, you can eat delicious desserts without the guilt.

Just as incorporating a lifestyle of healthy eating involves small changes and smarter choices, the same goes for navigating the dessert table. With the average slice of cake weighing in at 450 calories and swimming in saturated fat, it’s no wonder that many nutrition professionals are telling us to “just say no” to desserts altogether. As America’s Nutrition Expert®, I’m here to let you know that dessert doesn’t have to be the bad guy.

Try the easy baking tips and delicious recipes below to lose excess calories and fat from your diet, without sacrificing flavor. I guarantee they’ll make satisfying your next craving that much sweeter.

Swap this….. For This!

1 c. butter/oil for 1 c. applesauce or 2 c. evaporated skim milk
2 eggs for 4 egg whites (or 3 egg whites, 1 egg)
1 c. whole milk for 1 c. 1% organic, hemp or almond milk
1 c. sour cream for 1 cup plain fat free yogurt (Greek yogurt is best)
1 c. white flour for 1 c. whole wheat flour (or ¾ c. whole wheat, ¼ c. white flour)
1 c. refined sugar for ¾ c. honey

Be a huge hit at your next get together by bringing something special to the dessert table. Your guests won’t be able to tell the difference! Who said eating healthy can’t taste great?

Cinnamon Chocolate Angel Food Cake with Fresh Berries

• ½ cup whole wheat flour
• ½ cup white flour
• 1 ¾ cup egg whites
• ¾ cup honey
• 1/3 cup unsweetened cocoa powder
• 1 tbsp ground cinnamon
• Pinch of salt
• 1 tsp. vanilla extract

• ¼ cup powdered sugar
• 2 cups fresh raspberries

Preheat oven to 375°F. In mixing bowl, combine all ingredients except egg whites. Slowly fold in egg whites; consistency should remain fluffy. Spray 9-inch angel food cake pan with cooking spray and pour in batter. Bake for 25-30 minutes. Allow time for cake to cool, then lightly dust with powdered sugar and top with fresh raspberries. Serves 12.

Nutritional Info (1 slice/12):
Calories: 124
Total Fat: .6 g (.2g Saturated)
Total Carbs: 30g Dietary fiber: 2.2g Sugars: 17.5g
Protein: 3.5g

Cashew Coconut Blondies

• 1 cup whole wheat flour
• ¾ cup plain fat free yogurt (Greek)
• 1/4 cup applesauce
• 3/4 cup honey
• 2 teaspoons vanilla
• 3/4 teaspoon baking soda
• ¼ cup 1% organic milk
• ¼ cup chopped cashews
• ¼ cup shredded coconut

Preheat oven to 350°F. In a bowl, combine all ingredients except flour, cashews and coconut. Mix well. Slowly add remaining ingredients. Consistency should be thick. Spray baking pan with non-stick cooking spray, and pour in mixture. Back 28-32 minutes. Insert toothpick to be sure it’s done. Makes 14 blondies.

Nutritional Info (1 blondie/14):
Calories: 104
Total Fat: .7 g (Saturated: .5 g)
Total Carbs: 24g Dietary Fiber: 1.4g Sugars: 17.4g
Protein: 2.0g

Cherry Chocolate Chip Cookies

• 1 cup whole wheat pastry flour
• 1/2 teaspoon baking soda
• ½ teaspoon baking powder
• 2 egg whites
• 1/4 cup unsweetened applesauce
• ¼ cup plain fat-free Greek yogurt
• 1/2 cup honey
• 1 teaspoon vanilla
• Pinch of salt
• ¼ cup of dark chocolate chips
• ¼ cup dried cherries

Preheat oven to 350°F. Combine dry ingredients in a bowl and mix. In separate bowl, mix wet ingredients. Slowly pour wet ingredients into dry, continuing to mix. Scoop out dough onto cookie sheet using tablespoon. Bake until golden, about 8-12 minutes. Allow time to cool. Serves 24-36 small/medium sized cookies or 9-12 large cookies.

Nutritional Info (1 cookie/24):
Calories: 51
Total Fat: .1 grams
Total Carbs: 12.2 g Dietary fiber: .8g Sugars: 7.8g
Protein: 1.3g

Simple Summer-Glazed Grilled Peaches

• 4 medium sized peaches
• 1 tbsp. brown sugar
• 1 tbsp. ground cinnamon
• Light Vanilla Ice Cream
Wash peaches and slice in half, removing pit. Heat grill to high and place peach halves face down; cook 3 minutes each side. When face up, lightly sprinkle with brown sugar and cinnamon and allow to caramelize. Remove from grill and serve. Optional: Place a small serving of light vanilla ice cream in the center for a special treat. Serves: 4

Nutritional Info (1 peach… with ice cream!):
Calories: 98
Total Fat: .5g (.3g Saturated)
Total Carbs: 19.7g Dietary Fiber: 3.9g Sugars: 3.5g
Protein: 1.3g

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Thursday, July 9

The Best Water Bottle for Your Health

The hottest months of summer are upon us, and everyone is looking for a way to beat the heat. If you´re like me, the mere thought of the heat index has you reaching for a cool glass of water. But if you usually quench your thirst with the help of a one-time-use water bottle, trust me, there´s a better way.

Plastic water bottles may be sold on every street corner, but the convenience isn´t worth the potential damage they can cause your health and the environment. These are often referred to as PET bottles, not because they should be man´s best friend, but because they contain polyethylene terephthalate. The durability of this component makes it difficult for the plastic to degrade, a big negative for the environment in which we live. You may be thinking “Sure, I buy plastic water bottles, but I never throw them out after just one use.” But did you know that reuse of this kind of plastic causes it to leach DEHP, a possible carcinogen? Not exactly a risk I´m willing to take.

A better choice is a durable, reusable plastic water bottle. However, many of these polycarbonate bottles contain Bisphenol A, another leachable compound, so make sure your bottle clearly states that it is BPA Free. In this category, I prefer the high-quality bottles made by Camelbak.

The clear winner for a better bottle of water is stainless steel. There are also aluminum water bottles on the market, but I recommend stainless steel as the best option to get your daily dose of water. These bottles do not contain the harmful characteristics of most plastics and can last for a long time.

A quality water bottle may cost a little bit of money up front, but the investment in your health and in the environment is well worth it. Think about it: purchasing one plastic water bottle daily at a low price of $1 per bottle would cost you $365 a year! Find fun styles of stainless steel water bottles to fit your personality and lifestyle.

While the risk for dehydration is elevated in the summer months, it is not something to be ignored when the sun isn´t beating down. Water bottles can serve as a constant reminder to stay hydrated no matter where you are. As America´s Nutrition Expert and the dietitian for two professional sports teams, I travel on a regular basis. A stainless steel water bottle is the perfect accessory for my on-the-go lifestyle both as a professional and as a mom!

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Thursday, July 2

Cook as a Family to help Prevent Childhood Obesity

One out of three children in U.S. are now considered overweight. The tradition of sitting down to dinner as a family has slowly been replaced by take-out pizza eaten while viewing the newest episode of American Idol. But where do parents find the time to teach their children the importance of healthy eating?

As America’s Nutrition Expert® and mother of two young girls, it’s been my personal experience that when it comes to teaching your kids to eat healthy, you can never have too many cooks in the kitchen.

Here are 4 tips to get your family cooking together.

1. Heat Up An Interest In Healthy Foods
Kids are bombarded today with advertisements for sugar-laden cereals, soft drinks and fast food, it’s our job as parents to encourage kids to eat wholesome and healthy foods. But how can we make meals fun and kid-friendly? Try creating healthier versions of foods that inspire the kid in all of us such as fruity milkshakes, sweet potato french fries, and Shrek-inspired green veggie dishes.

2. Preparation is Key!
One easy way to include your children in the process is to make them part of the preparation. Ask for meal suggestions, and draw up a shopping list together. At the supermarket, have your kids pick out fresh produce and other healthy ingredients, encouraging them to try one new fruit or vegetable they haven’t tried before. When kids pick out the foods themselves, they’ll be even more excited to try out new recipes, and you’ll feel great knowing that they are eating nutritious foods. Spark up a conversation over dinner about the interesting blend of tastes and flavors, and have the kids offer suggestions on possible variations of the recipe for next time you prepare the meal!

3. Sharpen Those Skills
The kitchen can be a wonderful learning environment for children. As your kids measure or weigh ingredients, they are reinforcing important math skills. Artistic expression flows as kids are allowed to decorate their own creations, or arrange the food attractively on the plate. Reading recipes, following directions, and practicing good table manners are all important skills to be encouraged. Want to brush up on geography? Have your family choose a country, pinpoint it on a map, then prepare an interesting meal that a typical family in that country would eat. Of course, choose healthier versions of those recipes whenever possible.

4. Savor Time Spent Together
Spending quality time with your family that doesn’t revolve around the television, laptop, or Blackberry can be delicious. When preparing food becomes a family affair, everyone wins. You’re actively involved with your children, working together to create healthy and delicious meals that everyone can enjoy, and which promote healthy habits that will last a lifetime. In fact, try one of my favorites that encourages great conversations at the dinner table. My girls love it!

Bon appétit to you all!

Build Your Own Personal Pizzas
-Whole wheat tortillas
-Tomato sauce
-Choice of cheese: mozzarella, goat, feta, gorgonzola
-Choice of toppings: spinach, red peppers, onions, tomatoes, mushrooms, broccoli florets, black olives, sundried tomatoes, pineapple, garlic
-Additional spices: Oregano, basil, thyme, dill

Preheat oven to 400F degrees. Spray tortillas with olive oil cooking spray. Spread tomato sauce, leaving room for the crust. Each family member chooses their own desired toppings. Place directly in oven for a crispier crust and bake for 15-20 minutes. Allow to cool, slice and enjoy!

Shrek-Style Veggie Towers
-Frozen spinach
-Parmesan cheese

Preheat oven to 350F degrees. Slice up the zucchini and carrots into circular shapes. Defrost frozen spinach and place on bottom of casserole dish. On top of spinach, alternately layer carrots, okra, and zucchini. Sprinkle lightly with parmesan cheese. Cook for 20-30 minutes. Allow to cool, then cut into squares (place toothpick to keep veggies stacked). Drizzle warmed pesto over veggie towers.

Strawberry Pineapple Smoothie
1 cup frozen strawberries
1 cup 1% organic milk
1/2 cup fresh pineapple
Handful of ice

Put ingredients in blender, and whip until desired consistency. Top with fresh blueberries.

Wednesday, July 1

10 Easy Ways to Lose 10 Pounds in a Year- Cut 100 Calories Per Day

On average, American adults gain a pound of unwanted weight per year. The main causes? Overeating, lack of physical activity and poor food choices. In reality, eating just 10 calories more than you burn every day will cause you to gain 1 pound per year. Ten calories is equivalent to just one potato chip!
This goes to show how the little choices we make can add up to have a big impact over time. Want to reverse the weight gain trend? Try any of these tips to save 100 calories per day. Want to lose a pound a week? Do five of these tricks per day.

1. Eat whole fruit rather than drinking juice. Not only will you save calories by eating whole fruit, you’ll fill up on all the fiber! Check out these calorie comparisons:
•Medium orange (60 calories) vs. 12 oz orange juice (160 calories)
•20 grapes (70 calories) vs. 8 oz grape juice (170 calories)
•Medium apple (70 calories) vs. 12 oz apple juice (170 calories)

2. Lighten up the condiments. Choosing light or fat-free versions of condiments such as mayonnaise, half-and-half, butter/margarine, sour cream, cheese, salad dressing and cream cheese is an easy way to cut 100 calories! You’ll also be reducing the percentage of calories from fat you’re consuming, which is healthier for your heart. To cut 100 calories you’ll need to:
•Swap 2 servings of regular condiments to light versions, or
•Swap 1 serving of regular condiments to fat-free versions

3. Substitute 1 cup of fresh vegetables for one 1-ounce bag of chips at lunch. Again, the extra fiber and water weight of the vegetables will help keep you fuller than will the chips. Try veggies such as carrots, celery, broccoli, sugar snap peas, purple cabbage strips, and bell peppers, which all taste great raw. You can even dip them in a little fat-free ranch, hummus or salsa and still save nearly 100 calories!

4. Choose organic low-fat versions of dairy products. If you’re not already, make the switch to organic low fat or fat-free dairy products like 1% organic milk, yogurt, Greek yogurt, cheese, and ice cream. You’ll cut out calories and artery-clogging saturated fat, but still get the same amount of calcium, vitamin D and protein.

5. Swap out the butter or oil in baked goods. Try substituting fat-free plain yogurt or unsweetened applesauce half the oil in dessert breads, muffins, and cakes. For advice from the chef, check out

6. Mind your meat. Try these tricks to lighten up your meat and save 100 calories or more:
•Remove skin from poultry
•Choose 96% lean ground beef instead of 80% lean ground beef (180 vs. 280 calories in 4 ounces)
•Grill, roast or bake instead of frying meat
•Remove all visible fat from steaks
•Choose Canadian bacon over regular bacon (50 vs. 150 calories per ounce)
•o flexitarian! Choose tempeh or beans instead of meat.

7. Lighten up your pizza. Any of these substitutions will save you close to 100 calories on a large slice of pizza:
•Choose vegetable toppings over pepperoni or sausage
•Pick thin crust over regular
•Ask for ½ the cheese

8. Choose non-creamy alternatives of soup, sauces and dressing
•Soup: Choose lighter broth-based soups like minestrone, French onion, and chicken noodle over denser cream-based choices like chowder and bisque
•Sauce: Choose tomato based pasta sauce like marinara over creamy sauce like Alfredo
•Dressing: Choose oil-based dressings like Italian and Asian sesame over creamy dressing like Bleu cheese, ranch, and thousand island. Order the dressing on the side and lightly dip your fork in it before each bite to save even more calories.

9. Order once, enjoy twice! Ask for a to-go box when dining out. It can be helpful to ask for a to-go box at the start of your meal and package the food you want to save before you start eating. Out of sight, out of mind!

10. Just one LESS bite... Just a few fewer bites of dense desserts will save you 100 calories or more. So offer to share with a friend!

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