June 9, 2014

Meeting Your Calcium Needs

Women, ages 19-50, need 1,000 milligrams of calcium each day while older women require 1,200 milligrams. The daily calcium requirement for men is 1,000 milligrams until age 70 and 1,200 milligrams after 70. Boys and girls, ages 9-18, need even more calcium - 1,300 milligrams daily - to build strong bones.

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June 5, 2014

Asparagus Dippers & Homemade Marinara Sauce


For the Asparagus Dippers:

12 Asparagus Stalks

2 cups whole wheat bread crumbs (hint: you can make your own in a food processor if you have any leftover bread ends in your cupboard)

2 eggs

1 Tbsp Oregano, dried

For the Marinara Sauce:

6 cloves garlic

1 onion, chopped finely

28 oz can crushed tomatoes

1 Tbsp Oregano, dried

1 Tbsp Basil, dried

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June 2, 2014

Helping Kids Make Healthy Choices

Although the causes of overweight and obesity in children and adolescents are complex and varied, the single most important thing parents can do is teach their children to make the right eating choices. This is a lifelong skill that all children need to learn and understand.

Following are some ideas for helping your kids make healthy choices.

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May 29, 2014

Recovery Meals

You have likely heard that breakfast is the most important meal of the day. But I would argue that for an active person, it is instead the recovery meal after training.

While you may be tempted to skip eating all together after exercise if you are trying to lose weight, keep your recovery meal in the mix. Instead, limit high-calorie, low-nutrient foods and watch portion sizes at other times of the day. Also, be mindful that just because you exercised doesn't mean you get a free pass to eat whatever you want.

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May 22, 2014

Healthy Start

Before you eat, it's a good idea to think first about what goes on your plate or in your cup or bowl. Use MyPlate as your shopping guide to help you plan simple yet balanced meals and snacks that are delicious and nutritious.

1. Focus on fruits.

Buy fruits that are in season for the best quality, taste and value. For example, spring is a great time to purchase strawberries and rhubarb.

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May 19, 2014

Workout Tips for Moms

1. Schedule exercise "dates" with your friends. Friends help keep you accountable in your fitness routine. And, since it's often hard to schedule catching-up time on your already busy calendar, you can do double duty here. Skip the drinks or lunch and instead set up a tennis match or meet for a jog. You'll burn calories and get in needed friend time.

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May 15, 2014

In Season: Asparagus

This is the time of year when the vegetable is most plentiful. About half of the asparagus grown in the U.S. comes from California, where the season extends into mid-May. In the Midwest and East, asparagus remains in season into July.

Asparagus shoots are picked when the spears reach about 6 to 8 inches in length. Green, white and purple varieties are available, and all of them are rich sources of nutrients. Asparagus is especially high in folate, and it's a good source of dietary fiber, vitamins A, C, K and several minerals.

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May 12, 2014

Berry Facts

While trying to find some new and exciting information on berries, a little digging revealed some interesting tidbits about berries.

Did you know there are "true" berries (avocados, barberries, currants, gooseberries, grapes, pineapple and tomatoes) and "false" berries such as blueberries, cranberries and huckleberries? I didn't! What most of us think of as berries are actually "berry-like" compound fruits. Examples include blackberries, boysenberries, loganberries, mulberries, raspberries and strawberries. Who knew?

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May 8, 2014

Rustic Tomato Soup with Cheesy Toast

1/2 cup coarsely chopped carrot
1/2 cup coarsely chopped onion
1/2 cup coarsely chopped fennel bulb
1 celery stalk, coarsely chopped
1 tablespoon olive oil
1 (26.46-ounce) box unsalted chopped tomatoes (such as Pomì), undrained
1 cup unsalted chicken stock
3/4 teaspoon freshly ground black pepper, divided
5/8 teaspoon salt
1 tablespoon butter
8 celery leaves
4 (1.5-ounce) slices diagonally cut whole-grain bread
3 ounces Gruyère cheese, shredded (about 3/4 cup)

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May 5, 2014

Best and Worst Foods for Your Heart

Cardiovascular disease is the leading cause of death in the United States -- a respectable reason to show your heart some love and attention. To keep your ticker in tip-top shape, add these best foods to your daily health routine -- and kick the worst to the curb.

Best: Nuts

Tree nuts are a superb source of protein and provide nutrients necessary for your heart's health. The nourishing unsaturated fats help to lower LDL (bad) cholesterol and boost HDL (good) cholesterol.

Furthermore, nuts are rich in arginine, an amino acid that makes nitric oxide. This gas relaxes blood vessels and supports blood flow. Still not convinced? Crunch on this sweet statistic: Devoted nut eaters are 25% less likely to die from heart disease than those who don't eat nuts.

How to enjoy: To satisfy a need for crunch, sprinkle nuts atop a salad. When snacking, try fruit slices dipped in a creamy nut butter or a shot glass-size serving of whole nuts.

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