The theme of the Academy of Nutrition and Dietetics (AND) National Nutrition Month (R) this March is “Enjoy the Taste of Eating Right.” As spring approaches and fitness routines move outdoors, AND reminds you that healthy snacks can fuel a workout, get you through the day and taste delicious.

“It’s easy to get stuck in a rut with snacks,” notes Becci Twombley, director of sports nutrition at the University of Southern California and ambassador for the American Pistachio Growers. “Spring is a time for renewal – cleaning out closets, setting new goals and making a fresh commitment to health and nutrition. Just as it’s important to switch up your exercise routine every few weeks, you want to experiment with different snack combinations and have fun with your food. You’ll be more likely to stick with a healthy routine if you keep it interesting.”

Twombley’s “snacks from scratch” involves some creativity. Try one of her snacking experiments below if you need a snack makeover this spring.

1. Pick one protein-based ingredient and think about different ways to eat it as a snack. Twombley often recommends pistachios as a performance snack for exercise because, calorie-for-calorie, pistachios pack more protein than most common snacks. Additionally, a serving size of pistachios is 49 nuts (more than any other tree nut), which provides 6 grams of filling protein and 3 grams of fiber for only 160 calories.

Research at the University of Toronto and Pennsylvania State University suggests that eating about 1.5-2 ounces of pistachios (about 20 percent of calories) per day helps curb the rise in blood glucose after a meal and lowers blood pressure, blood triglycerides and LDL-cholesterol, all of which, in turn, lower the risk for metabolic syndrome and heart disease. Researchers at Loma Linda University found that high tree nut consumption was associated with a lower occurrence of obesity and metabolic syndrome, increasing a person’s risk for cardiovascular disease, diabetes and stroke.

As a snack ingredient, pistachios can be baked into homemade energy bars, sprinkled on yogurt or combined with dried fruit in a make-your-own trail mix.

2. Work backwards. Think about your favorite snacks, and then experiment with different ways to add new proteins to that snack. For instance, Twombley loves the portability of sport bars, but not the lengthy ingredient list that can accompany some store-bought brands. Instead, Twombley encourages her athletes to make their own sport bars. The Pistachio Sport Bars recipe below combines the protein power of pistachios with energizing carbohydrates and allows you to control the ingredients in your own kitchen.

3. Get creative with the ultimate snack duo: protein and fiber. Rather than buying a traditional trail mix, make your own mix of pistachios and your favorite dried fruit. Mix pistachios with air popped popcorn for a satisfying and filling post-workout snack. Or make your own easy and portable American Pistachio Fruit Chews, which combine a mixture of fresh and dried fruit and pistachios.

Pistachio Sport Bars

Serving: 24 pieces

Ingredients:

1 3/4 cups pistachios

1 cup dried banana chips

1 1/2 cups cornflakes

1/3 cup dried pears

1/3 cup dried apricots

1/3 cup honey

1/3 cup brown sugar

3/4 cup crisp oat flakes

Directions:

Chop the pistachios coarsely and banana chips finely. Partly crush the cornflakes. Cut the pears and apricots into small cubes.

Heat the honey and sugar over a double boiler until the honey and sugar are well combined. Mix in the pistachios, banana chips, cornflakes, pears, apricots and oat flakes. Spread the mixture in a square dish lined with baking paper (9 1/2 x 9 1/2 inches), approximately 1/2 inch deep, and press well into dish. The bars can also be formed individually and then be put on a baking tray lined with baking paper.

Bake the mix in a pre-heated oven at 350 F for about 10-15 minutes. Cut into bars of approximately 1 1/2 x 2 inches and leave to cool on a tray.

For more information about the health benefits of pistachios and recipes developed by renowned chefs, visit www.AmericanPistachios.org.

The post Spring into health with these tasty snack recipes first appeared on The How Do Gardener.

The goal is to strike a balance: find quick and easy recipes that balance carbohydrates – derived from whole grains, fruits and vegetables – with a lean protein. One protein to consider for breakfast is turkey, which is available in a variety of breakfast-friendly and often gluten-free cuts, including links, bacon and ground. Jennie-O offers many quick and easy breakfast recipes on SwitchToTurkey.com and jennieo.com. “It’s time for Americans to drop their soggy cereal, pudge-inducing pastries and boring granola,” says Barry Lynch of the Jennie-O Turkey Store. “The new year is a perfect time to start each day right with a convenient, protein-rich breakfast using turkey.”

To help incentivize Americans to start the day off right with a nutritious and complete breakfast, Jennie-O is kicking off a Breakfast Hall of Lame contest on SwitchToTurkey.com. Now through Jan. 31, consumers who visit SwitchToTurkey.com can enter the contest by submitting a photo of their uninspiring breakfast or a picture of themselves with their breakfast. The person whose photo receives the highest number of votes by Jan. 31 will win the grand prize: a two-week stay at The Biggest Loser Resort, in either location: Mailbu, Calif. or Ivins, Utah. Complete rules are available on SwitchToTurkey.com. Find recipes – including a breakfast burrito, breakfast pizza and sassy scrambled eggs with JENNIE-O turkey sausage links – as well as tips on safe handling instructions for turkey on the company’s website.

Breakfast Burrito
1 Package JENNIE-O Extra Lean Ground Turkey Breast
1 1/4 teaspoon onion powder
1 1/4 teaspoon garlic powder
1 1/4 teaspoon paprika
1/2 teaspoon pepper
1 egg and 1 egg white
1/2 cup unsweetened applesauce
1/2 cup wheat bran
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 (15 ounce) can of black beans, drained
8 whole wheat MANNY’S tortillas

Directions: Put the ground turkey breast in a mixing bowl. Add onion and garlic powder, paprika, and pepper; mix thoroughly. Add egg, egg white, applesauce, and wheat bran; stir well. Refrigerate the mixture for at least 30 minutes or overnight. Preheat a large non-stick skillet to medium high and coat lightly with cooking spray. Add the ground turkey mixture and stir to crumble and brown, 14 minutes. Always cook turkey to well-done, 165 F as measured by a meat thermometer. Reduce heat to medium. Add bell peppers and saute with meat for 5 minutes, continuing to stir and break up the turkey into smaller pieces. Drain the beans and add to the skillet. Cook an additional 2 to 3 minutes. Fill tortillas with mixture. Additional sides, if desired, light shredded cheddar cheese, CHI-CHI’s salsa, WHOLLY GUACAMOLE dip, lime juice, and cilantro. Serving suggestions – scrambled eggs or egg whites and fresh fruit.

The post Make Over Your Boring Breakfast with these Tempting Turkey Recipes first appeared on The How Do Gardener.

Finding snacks that fit into a new food plan is not easy, and eating between meals is often a reason why families fall short of their promise to eat better. In fact, Americans often turn to decadent treats throughout the day. And with today’s busy households, kids just aren’t getting adequate levels of vitamins and minerals.

So, how can parents face the challenge to improve the family’s eating habits while finding treats that everyone will actually want to eat? The good news is snacking can complement any healthy lifestyle plan. Today’s families can find success with a more general, practical approach to snacking.

Focus on current eating habits and adopt these simple tips now to get ready for the new year.

Satisfy with Healthier Options
Kids love their sweet treats. But in order to keep fruits and vegetables viable options for snack time, steer toward foods like oranges, tomatoes or baby carrots. Or top cereal or granola with their favorite fruit for added fiber. These are simple, yet delicious, suggestions that everyone will expect as a regular option during snack time over the long term.

Choose Nutrient-Rich Favorites
Snacks can not only taste good but be nutritious too, according to Mike Bloom, vice president of marketing for Suncore Products. Families can replace indulgent treats that have little to no nutritional value with those packed with vitamins, minerals and fiber. “It’s no surprise that kids like sweet snacks, but that doesn’t mean they have to satisfy their sweet tooth with empty calories. WhoNu? Nutrition Rich Cookies offer a delicious treat that look and taste just like family favorite cookies while still providing essential nutrition,” Bloom says. WhoNu? Cookies are packed with more than 20 essential vitamins and minerals, plus three grams of dietary fiber in every serving.

Create a Snack Center
It is easier to choose healthier snacks if your refrigerator and pantry are well-stocked with foods that are tasty and nutritious. When wholesome options are easily accessible in the home, you are more likely to skip the decadent treats. Organize a snack center so kids can grab and go. Parents can track snack options, and kids can have the freedom to make sound eating choices.

Be Aware of Serving Size
Pay attention to “better for you” snacks that offer the most nutritional value per serving. Also, encourage the family to avoid eating from the bag. Instead, become aware of portion size. Learn more about the family’s favorite snacks by measuring them out and checking the nutrition labels. Eventually, you’ll be able to better understand portions and know just how much to serve.

Interest Them in Shopping
Shop around and stock your kitchen with a variety of foods. Minimize the number of empty calorie snacks you purchase. Get the entire family involved by allowing the kids to help choose which snacks should fill your shopping cart. Have them create a list of snack items, and use the time to talk about nutrition.

Coupled with a balanced diet filled with fruits and vegetables, snacks can complement any healthy lifestyle plan. Changing old habits can be difficult. But it is an attainable goal. With small and simple changes, a smarter snack resolution is easier than you think.

For more smart, easy and family-friendly snack ideas, visit www.whonucookies.com or find WhoNu? Cookies on Facebook to exchange New Year’s resolution tips with other fans.

The post Resolve to Get the Family to Snack Smarter first appeared on The How Do Gardener.

Make sensible eating a family affair with a fresh and flavorful recipe from Buddig lunchmeats and these heart-healthy tips from the American Heart Association:

* Set a good example. Parents who make sensible food choices and lead active lifestyles can help their children develop healthy habits.

* Start with simple changes. Eliminating one or two cookies a day and adding 30 extra minutes of exercise or play time makes a big difference.
* Choose protein sources with less saturated fat and cholesterol. Lean meats, skinless poultry and fish and fat-free or low-fat dairy choices are best.
* Keep fruits and vegetables handy for snacking and include with every meal. New USDA guidelines recommend filling half your plate with nutritious fruits and vegetables.
* Make dinnertime family time. When everyone sits down together to eat, there’s less chance of children eating the wrong foods or snacking too much. Plus, everyone gets the added bonus of shared time together.

Making healthy food choices that your family will love is a snap; just look for heart-healthy options like Carl Buddig Deli Cuts, which, on selected varieties, feature the American Heart Association heart-check mark certification. Here’s a great-tasting recipe sure to tip the scales in your favor:    

Southwestern Chicken and Rice Salad

Ingredients:
3 cups cooked rice
1 (12-ounce) package Deli Cuts Rotisserie Chicken cut into bite-size pieces
1 medium-size red bell pepper, cored, seeded and diced
1 large yellow bell pepper, cored, seeded and diced
2 jalapeno chiles, cored, seeded and minced
1 small red onion, finely chopped
1/2 teaspoon chili powder
1/4 teaspoon pepper
6 tablespoons reduced-fat Italian salad dressing
3 tablespoons finely chopped fresh cilantro

Directions:
Spoon rice into a large salad bowl. Add chicken, red bell pepper, yellow bell pepper, chiles and onion. Toss gently but well. Stir together chili powder, pepper and Italian dressing in a cup. Pour over salad ingredients. Toss gently but well. Sprinkle on cilantro. Makes 6 (1 1/3-cup) servings.

Nutritional information: 233 calories per serving; 4 grams total fat; 13.5 grams protein; 35 grams carbohydrates; 20 milligrams cholesterol; 1.1 grams dietary fiber and 640 milligrams sodium.

Products displaying the American Heart Association heart-check mark must meet criteria for saturated fat and cholesterol.

To learn more about the heart-check mark and the small changes you and your family can make for healthier eating, visit the American Heart Association at www.heartcheckmark.org.

For more recipes and information about lean, heart-smart deli meats, visit www.buddig.com.

The post Tasty Tips for Eating for Heart Health first appeared on The How Do Gardener.