A hectic schedule keeps me and my family constantly on the go. I do my best to always travel with lunch and snacks so we can maintain healthy eating habits. That said, I can’t say I look fashionable toting around my kid’s old black lunch bag. I recently came Planet Zak and was immediately drawn to the vibrant colors, versatility and functionality of their products. Now I look fashionable while still maintaining my eco-friendly philosophy.

Why Planet Zak?

• Using reusable containers and bags is better for the environment – think about how many zip lock bags and tinfoil you could save from entering our landfill every day.
• Healthy eating never looked so fashionable!
• The interior of the bags and totes wipe clean and all containers and bottles are dishwasher safe.
• They’re BPA-free– you don’t have to worry about this controversial chemical seeping into your food or beverages.
• The stainless steel thermal container is completely insulated, keeping food hot or cold longer.

Creative Ideas for the Thermal Containers
Be sure to refrigerate your cold items and heat your hot foods completely before placing in your thermal container. Try any of these fun ways to use it:

• Hot or cold soups
• Oatmeal for breakfast on the go
• Fruit or veggie salads
• Whole grains and pasta dishes (hot or cold)
• Sautéed veggies and stir-fry’s

Enter to Win!
I’m giving away one set of the Geo collection (pictured above) to one randomly selected commenter. The set includes 1 Rio insulated bag, a 24 ounce Tritan Pop water bottle and a 10 ounce Thermal food storage container with built-in spoon.

Enter in the comments for your chance to win. Tell me “What would you use your thermal stainless steel container or large insulated bag for?”

The contest begins 12:00 PM EST today, and ends on Friday 5PM ET. You may only comment once to be considered and don’t need to purchase anything to win. Be sure to include your email address in the “Email” field when posting your comment so I can let you know if you won.  Only open to legal residents of 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 years of age to win. Prize sponsored by Planet Zak. Follow Plant Zak on Facebook and twitter.

Clients always ask me if wheat bread is a healthier choice over white. It’s true that wheat bread has more beneficial nutrients when compared to white bread, but there’s a catch: it has to be “100% whole wheat”. Knowing exactly what to look for can help prevent you from falling victim to clever product marketing.

The Physical Difference
All bread is made from wheat flour. Each grain of wheat flour is made of 3 sections: the endosperm, germ, and bran. The endosperm is the large center of the grain which contains starch and protein. At one end of the endosperm is the germ—this is the area that sprouts when it’s germinated. It contains many vitamins, minerals and some oil. Both the endosperm and germ are covered by the bran, which contains the fiber and other nutrients.

The flour in white bread is more highly processed than that in whole wheat bread. During processing, the germ and bran of the wheat grain are removed, leaving only the white, starchy endosperm. Although the endosperm is the largest part of the grain, it contains the least nutrients.  Whole wheat flour still has the germ and bran intact and therefore contains more nutrients (including fiber) than white flour.

The Nutritional Difference
The bran in whole wheat flour provides fiber and the germ provides protein and Vitamin E. They also provide B-vitamins, magnesium, manganese, iron, phosphorous, potassium, and zinc. Whole wheat also contains a phytonutrient called plant lignans. Lignans have been found to have a protective effect against breast cancer and heart disease.

Oftentimes, white flour is “enriched”. This means that vitamins and minerals which were removed during processing are added back in synthetically. Thiamin, niacin, folate, and iron lost in the processing of white bread are required by the FDA to be added back to help avoid nutrient deficiencies.

Check out the difference:
*Note: percentage is based on the daily recommendation for each nutrient

Whole Wheat Bread (1 slice)
Calories: 100
Fiber: 3 grams
Protein: 4 grams
Thiamin: 7%
Niacin: 7%
Folate: 3%
Iron: 4%
Magnesium: 6%
Manganese: 30%
Phosphorus: 6%
Zinc: 3%

White Bread (1 slice, enriched)
Calories: 80
Fiber: 1 gram
Protein: 2 grams
Thiamin: 7%
Niacin: 7%
Folate: 8%
Iron: 6%
Magnesium: 2%
Manganese: 7%
Phosphorus: 3%
Zinc: 1%

Choosing Bread
Read the label! Look at the ingredient list and make sure the first ingredient is “whole wheat flour”. Many bread products have a mix of white and wheat flour, so avoid those that list “enriched wheat flour” and “wheat flour” in the ingredients. Don’t be fooled by packaging that says “multi-grain”, “wheat”, “stone ground wheat”, or “12-grain”. These terms don’t mean that the whole wheat grain was left intact.

LET’S DISCUSS: Have you made the switch to whole wheat bread? Which is your favorite brand of whole wheat bread?

You May Also Like:

• Brown vs. White Rice
• Getting Creative with Whole Grains

Greek yogurt has been a long time favorite of mine and frequently makes its way onto my client’s food plans. Not only is it a nutritional superstar, but it’s versatile and something the whole family will love.

Nutrition Lowdown
With its creamy thick texture comes twice the amount of protein of regular yogurt. This is due to the process used to extract the liquid whey. More protein means you and your kids will stay fuller longer. Yogurt also provides a healthy dose of probiotics, which are live bacteria that aid in digestion and enhance your immune system. Kids can always use a boost in their immune system! Your kid’s bones will thank you too for the healthy dose of calcium in each serving.

Why Chobani Champions?
Chobani Champions was specifically created for kids. With the same great flavor, texture and nutritional benefits you find in regular Chobani yogurt, you now have a kid size portion. A lot of yogurts marketed towards children are loaded with sugar and additives, making it more of a treat than a staple in a healthy diet. You can feel good about regularly including Chobani Champions in your child’s breakfast, lunch or snack.

Additional ways to enjoy Chobani Champions:

• Blend into fruit smoothies.
• Serve as dessert topped with fresh fruits or granola.
• Top pancakes or waffles with 1-2 tablespoons of your favorite flavor.

Enter to Win!
I’m giving away 1 box of the new Chobani Champions flavors, Orange Vanilla & Vanilla Chocolate Chunk to TWO randomly selected commenters. Each box contains six-4 packs of Champions (3 packs of each flavor).

Enter in the comments for your chance to win. Tell me “Why you love Greek yogurt?” Two randomly selected commenters will each win 1 box of Chobani Champions.

The contest begins 10:00 AM EST today, and ends on Wednesday May 9, 2012 at 5:00 pm EST. You may only comment once to be considered and don’t need to purchase anything to win. Be sure to include your email address in the “Email” field when posting your comment so I can let you know if you won.  Only open to legal residents of 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 years of age to win. Prize sponsored by Chobani. Follow Chobani on twitter and Facebook.

Brown bagged lunches can get soggy and packing many teeny plastic containers can get annoying. Instead, pack a meal or snack in a simple and fun Bento Set. Check out my favorite ways to pack them, then enter for a chance to win your own Bento Set.

Creative Ideas

Sesame noodle lunch

The size and colors of the Bento Set containers reflect the amounts recommended my USDA’s My Plate. This allows you to pack a portion controlled, balanced meal for kids and adults. These Bento boxes are BPA and lead-free and are easy to clean.

Winning meal combos:

• Tuna salad on rye bread with carrot sticks dipped in balsamic vinaigrette and dried fruit.
• Low fat cottage cheese, fresh pineapple, whole wheat pita triangles, hummus, sliced tomatoes and cucumber.
• Cold pasta salad, orange segments, steamed broccoli and  sliced jicama.

Winning snack combos:

• Cabbage slaw, fresh blueberries, raspberries and strawberries, and mixed dry roasted nuts.
• Cheddar cheese cubes, unsalted pretzels, grapes and steamed broccoli.
• Baked tortilla chips, salsa, avocado, and reduced fat sour cream.

Enter to Win!
Enter in the comments for a chance to win a Laptop Lunches Bento Set (pictured above). Tell me “What would you pack in your Bento Set if you won?” One randomly selected commenter will win the Laptop Lunches Bento Set.

The contest begins 10:00 AM EST today, and ends on Wednesday May 2, 2012 at 5:00 pm EST. You may only comment once to be considered and don’t need to purchase anything to win. Be sure to include your email address in the “Email” field when posting your comment so I can let you know if you won.  Only open to legal residents of 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 years of age to win. Prize sponsored by Laptop Lunches. Follow Laptop Lunches on twitter or Facebook.

Eggs have gotten a bad reputation, but the American Heart Association says an egg a day can be part of a healthy diet. Here’s why these babies are one of my top foods and enter to win an Eggland’s Best gift pack (including 2 free coupons for Eggland’s Best Eggs)!

Nutrition Lowdown
One large egg contains 71 calories, 5 grams of fat and 6 grams of protein. Eggs are considered the most “perfect” protein, providing 98% of your required amino acids (the building blocks of protein). Eggs are also bursting with selenium, riboflavin, vitamin B12, and phosphorus along with vitamins A, D, E and folate.

Eggs also have lutein and choline. Lutein is an antioxidant that helps with eye health while choline helps form the structural part of every cell in our bodies and studies have found that it may have an impact on fetal brain development.

Why Eggland’s Best?
Eggland’s Best provides their hens with feed that contains healthy grains, canola oil and a blend of rice bran, alfalfa meal, kelp and vitamin E. The feed has no added hormones, antibiotics or steroids. It’s also free of any animal fat, animal byproducts, recycled or processed foods. This results in eggs that contain 2 times more vitamin D and omega-3 fats along with 10 times more vitamin E than other eggs. They also have 25% less saturated fat than other eggs.

Here’s a closer look at the difference between Eggland’s Best and other eggs.

Creative Ideas
Here are some of my favorite ways to enjoy eggs.

• Scrambled and stuffed in a pita with 1 tablespoon hummus and sliced cucumbers and tomatoes.
• My Spicy Egg Wrap
• Egg salad made with a touch light mayo and Dijon mustard.
• Hard boiled, sliced lengthwise and topped with horseradish and a touch of salt.
• A bed of greens topped with a sliced, hard-boiled egg.
• Broccoli and Cheddar Frittata
• Spinach and Cheese Omelet

Enter to Win!
I’m giving away an Eggland’s Best gift pack (photo on right) which includes:

• Two free coupons for Eggland’s Best eggs
• An eco bag
• Spatula
• Plush egg
• A copy of MyPlate for Moms, How to Feed Yourself & Your Family Better written by my colleague and registered dietitian Elizabeth Ward.

Enter in the comments for a chance to win. Tell me “how do you like your eggs?” One randomly selected commenter will win the Eggland’s Best gift pack.

The contest begins 10:30 AM EST today, and ends on Wednesday April 18, 2012 at 5:00 pm EST. You may only comment once to be considered and don’t need to purchase anything to win. Be sure to include your email address in the “Email” field when posting your comment so I can let you know if you won.  Only open to legal residents of 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 years of age to win. Prize sponsored by Eggland’s Best.

I pack snacks daily for my kids to tote to school. By this time of year, I’m always looking for creative ideas that make snacking fun but still provide nutritional value for my little ones. Here are some of my kiddos favorites.

Skewer It

• Pizza on a stick: Thread cherry tomatoes, cubes of cheese and a few pieces of pepperoni.
• Fruit kabobs: with berries, grapes, chunks of melon, or pineapple.
• Cheese and fruit: Alternate between cubes of cheese and grapes. Serve with whole grain crackers.
• Turkey sandwich: Cut a slice of whole wheat bread into 4 squares, thread along with slices of cheese, turkey, and cucumber.
• Cheese and pretzel sticks: Alternate cubes of Cheddar, Swiss or Colby cheese and pretzels. To cut sodium, I buy Snyder’s unsalted pretzels.
• Falafel sticks: Slice pita into 8 triangular pieces. Thread pita along with 2 falafel balls and slices of tomato, cucumber and bell peppers.

*Safety note: If you’re worried your little one will poke their eye with a skewer, cut the tips with scissors.

Dip It

• Pita and hummus: Trader Joe’s sells mini pitas that are perfect for dipping. Serve with carrots, sliced peppers and celery too.
• Strawberries and whipped cream: My daughter’s absolute favorite! To control calories, serve with 2-3 tablespoons of whipped cream.
• Veggies and ranch dressing: My son’s favorite snack—carrots, cucumbers and peppers dipped in ranch dressing. I love full fat ranch dressing and keep portions at 2-3 tablespoons.
• Tortilla chips and guac:  15 chips (1-ounce) dipped in 2-3 tablespoons guacamole.
• Fruit and yogurt: Dips chunks of apples, pears, peaches, or banana in low fat vanilla yogurt.

Blend It
Some of my favorite smoothie recipes—just remember to mind portions to 6 to 8-fluid ounces.

• Mama’s Berry Smoothie
• Mom’s Makeover Smoothie
• Pineapple Smoothie
• Chocolate-Peanut Butter Smoothie

LET’S DISCUSS: What’s are your family favorite kids snacks?

The term “cheat day” refers to a day where you can binge on foods you typically wouldn’t eat— then go right back to your healthy lifestyle. Oftentimes folks designate one day a week (typically on the weekend) as their cheat day. Although some diet plans advocate such a day, as a registered dietitian I don’t and here’s why.

The Definition
The definition of the word cheat is to violate the rules deliberately, to mislead, and to deprive by trickery. All these terms are negative—food, weight loss, and healthy eating should never be equated to trickery or deprivation.

The Reality
Cheat days in theory may sound like a good idea, but in reality they can have severe consequences. I’m not talking about cheat days which are defined by an extra decadent dessert or a glass of wine—both of which can be part of a healthy lifestyle and don’t even need a designated cheat day to be consumed. It’s the “cheat day gone wild” that can get you into trouble.

Think about it—you eat 1,400 calories a day 6 days a week. That’s enough to help you lose 1 pound per week, a healthy rate to lose weight. On your cheat day, you consume 4,100 calories which isn’t very tough to do if you went out to eat a lavish meal with cocktails, appetizers, and desserts (and ate breakfast and lunch too).

In order to lose your planned 1 pound per week, you need to eat 583 fewer calories 6 days of the week (meaning you usually eat around 2,000 and now you lowered your calories to 1,400 per day). On your cheat day you went over you calorie limit by 2,700 calories—by doing so, you just sabotaged almost 5 days of healthy eating which you worked very hard to achieve. This will lead you to feel guilty, frustrated, and you probably won’t lose weight.

The Control
If you think cheat days are about having a few extra treats or calories, again it’s the wrong type of mindset. You are saying that you have the power to control yourself to indulge “a little” once a week. What if you have a little extra on the wrong day? Does that mean you fell off the wagon and should feel guilty? This can lead to a second, third, and fourth day “off the wagon” and ultimately sidestep your healthy eating plan altogether.

The Bottom Line:
Whichever way you look at it, a cheat day is not a good idea. Healthy eating and weight loss is about finding ways to make healthy lifelong habits. Part of creating healthy eating habits is learning how to moderate alcohol, dessert and other high calorie indulgences on a daily basis. It takes hard work, motivation, and a positive mindset to make it happen.

LET’S DISCUSS: How do you feel about a cheat day?

I’ve been flying with my three kids since they were each three months old. We’ve flown to Europe, throughout the U.S., the Caribbean, and Israel. Tonight we’re heading to our annual non-stop 11 hour flight to Israel. Having a good flight with 3 kids isn’t about luck, it’s about knowing what the heck to expect—and I’ve got that down.

Be Prepared!
I always bring a backpack of snacks for both the adults and kids. Here’s my usual rundown:

• Cereal like Puffins, Kix or plain Cheerios
• Granola bars, fruit bars, and KIND bars (for me)
• Unsalted pretzels
• PB&J on whole wheat bread (you don’t have to worry about spoilage)
• Sugarless gum (for adults to freshen breath)
• Sucking candy or lollipop (for kids during take-off and landing)
• Homemade trail mix with dried fruit and nuts
• Fresh fruit like bananas, apples, or grapes

It’s important to make sure your little one drinks enough on the plane. Buy a bottle of water after security check at the airport so you have it readily available. I also bring an empty suppy cup for my little one and have the flight attendant fill it with milk or water before the kids go to sleep. It also helps avoid spills, tears, and wet clothing. Be sure to monitor their trips to the restroom- they should have to go several times during the flight or have a few wet diapers.

Non-Food Entertainment
Bringing the right entertainment is also important—it helps avoid mindless munching. One of my kids loved play-doh when she was 1-year old—so I toted along 2 containers. This time around we packed a few books, drawing pad, markers and paper, workbook (my 4-year old wants to do “homework”), the ipod for music and ipad for movies.

Before & After the Flight
Be prepared…once the car is packed and you start driving to the airport the kids will start complaining they’re hungry and thirsty—even if you JUST fed them. Have some water for the car ride and a quick snack like granola bar or fruit at your fingertips.

After the flight everyone is usually super hungry and thirsty for something cold. I tell whoever is picking me up to bring cold drinks (like juice) or make sure I bring the correct currency so I can buy something quick and easy.

Let’s Discuss: How do you eat healthy during a long flight?

Walk into any book store and you’ll see the latest diets displayed in front of the store. They’re targeting folks who’re getting ready for bathing suit season. After reading over 200 diet books, I’ll tell you how to spot an unsafe diet and which will inevitably lead you to fall off the wagon.

#1: Overly hyped scientific mumbo-jumbo
All diet books explain their theories and philosophies—usually at the beginning of the book or home page of the website. If the language and scientific jargon makes you think you’re in college chemistry, skip it. I’ve found the more complicated it is, the less likely it’s truly sound.

Part of my diet book collection

#2: Avoidance of food groups
Carb, fat, fruit, or any other type of food avoiders, listen carefully….there’s no need to avoid any type of food group to safely lose weight. The more restrictive a diet is, the less likely you’re going to stick to it over the long haul. Even worse, the fewer food groups you eat, the less likely you’re getting in all your essential nutrients.

#3: Pill pushing
A diet that pushes their special pills or multiple supplements—-sounds more like they’re looking to take your money. There is no need for so many supplements that you need to carry a note card like my grandmother with her pill schedule. The diet may also not tell you that some of those supplements can interact with medications you’re on. Instead, spend your hard earned money on real, whole food.

#4: Lack of exercise
If a diet promises weight loss without exercise, that’s a red flag. Both go hand in hand. Any safe diet book should promote at least 30 minutes of regular physical activity most days of the week.

#5: Speedy weight loss
Want to lose weight very quickly? So do most people—and diet plans play into that. According to the National Institute of Health, a safe rate of weight loss is between 1-2 pounds per week. Losing weight quicker than that can result in a dangerous drop in blood pressure. Also, folks who lose weight quickly, tend to gain it back just as quickly (and then some).

LET’S DISCUSS: Which diets have you tried?

Students making homemade pesto sauce

This week I attended the “Eat Healthy and Speak Italian” cooking class at the International Culinary Center in New York City. About 70 kids ages 10-16 years attended from two different schools. The workshop is aimed to help kids learn about cooking healthy and delicious Italian food. It was a wonderful experience to be in the room filled with such enthusiasm for food. The kids we so excited so taste, watch, speak, and participate in the session. I even picked up a few Italian cooking terms along the way!

The Purpose

Students observing the cooking demo

There are over 42,000 Italian language students within New York, New Jersey and Connecticut. Through The Italian American Committee on Education (IACE),students are able to better understand the Italian culture by attending events like the “Eat Healthy and Speak Italian” cooking class run by the International Culinary Center and sponsored by Barilla. The purpose of the class is to introduce students to pasta making techniques and understand that healthy cooking can also be delicious (something I preach daily!). The students also are exposed to key Italian phrases and cooking terms throughout the 2 hour class.

The Class
The class was run by chef Guido Magnaguagno and Chef Jessica Botto–  both are faculty members at the School of Italian Studies run by The International Culinary Center. The enthusiasm they brought to the demo was amazing—you could feel the love of cooking from all the students in the room. The kids learned how to make pasta fresca (fresh pasta) and pasta secca (dry pasta) and they were all thrilled to be able to taste everything.

Students learning to make fresh gnocchi

The three dishes demonstrated were Barilla® Whole Grain Spaghetti with Fresh Vegetables, Gnocchi with Fresh Pesto and Homemade Ravioli with Tomato Sauce. Student volunteers were called up to make fresh pesto by hand by using a pestle and mortar, to crush tomatoes by hand for the sauce and to form gnocchi with fresh dough. Fresh dough was also passed around so everyone could practice making gnocchi.

The Italian
Throughout the class, Italian words were provided for the ingredients, tools and to describe the pasta. Here are some of the terms reviewed—students were asked to later use these terms to describe the dishes they tasted.

Le paste è(the pasta is):

Fresh gnocchi and pesto

• Al dente = perfectly cooked
• Cruda = raw
• Dura = Hard
• Scotta = Overcooked
• Salata = Salty
• Insipida = Missing salt
• Buona = Good

Equipment par fare la pasta(equipment to make pasta):

• Macchina sfogliatrice = pasta machine
• Stampo = mold
• Rotella = wheel (referring to the roller or cutter for pasta dough)
• Pennello = brush (to brush water or oil on fresh pasta to seal the dough)

The Message

Chef Jessica Botto along with workshop attendees

It’s important to expose kids from a young age to various foods and show them how to cook. Many of the students had never tried yellow peppers and zucchini used in the pasta and veggie dish nor had many seen pasta made from scratch.

You can do a similar type of demo in your own home with friends and family. Gather a few friends, select age-appropriate recipes for the kids, choose a time to meet and have fun! Learning about wholesome, fresh food is one step towards helping fight the childhood obesity epidemic and teaching kids how to live a healthy lifestyle.

LET’S DISCUSS: Would you like to see more cooking classes available for kids?

This post was sponsored by Barilla.