As you prepare for the new year, why not commit to changing it up. Here’s a list of five foods you should be eating if you aren’t already and a few ideas for enjoying them:

1. Salmon

Why: Salmon is on my list because it is high in vitamin-D, omega-3 healthy fats, and is an excellent source of protein, which the body needs for muscle building and satiety, the full feeling. Salmon has more protein per ounce than hot dogs. So consider that next time you think it is too expensive.

How: Try salmon cakes with your healthy crab cake recipe. Canned salmon is inexpensive and doesn’t have a strong, fishy taste which keeps most people from trying it.

2. Walnuts

Why: I love all nuts, but if you generally don’t gravitate toward them, maybe you should. A one-fourth cup has a measly 163 calories and 95% of your daily omega-3 needs. Research shows omega-3 fats are anti-inflammatory, heart healthy disease fighters. Studies show walnuts may help increase HDL (good cholesterol) and decrease triglycerides, prevent cancers (thanks to vitamin E antioxidant), and decrease insulin resistance in diabetics. Can your 100-calorie pack do that? I think not!

How: Toast raw walnuts and use a small handful to top oatmeal, salads, and yogurts throughout the day or make a healthy trail mix with toasted oats cereal, walnuts, and dried cranberries.

3. Jicama

Why: All veggies are great, but I am surprised by the number of people who have never tried jicama (pronounced HEE-kah-mah). Called the “Mexican potato,” this veggie (OK, so it is really a tuber) has a slightly sweet, slightly starchy taste. The texture is similar to an apple or pear. Once you get through the outer “paper-like” layer, there’s loads of goodness inside. One cup has less than 50 calories, 40% vitamin C, and 25% your daily needs of fiber!

How: I love jicama and dip! This honestly is a delicious sub for chips and dip. How does this sound for guilt-free T.V. snacking? Slice a cup of jicama and dip in 1/4 cup of healthy french onion or ranch dip? See recipe in number five.

4. Quinoa

Why: Carbs are good…mmmkayyy? You might mistake quinoa for a grain, but it is actually a seed. We all know about brown rice and that’s great. But if you want to avoid food fatigue, you must try quinoa. The seed is rich in protein and has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked, which takes only minutes. One whole cup (that’s a lot) has only 222 calories, 39 grams of healthy carbohydrates, and 8 grams of protein.

How: You can eat it sweet like an oatmeal with nuts and dried fruit or savory with just about anything. I like adding chicken, feta cheese, roasted red pepper, and olives.

5. Greek yogurt (fat-free)

Why: Everyone knows about yogurt, but many have yet to try Greek yogurt. This kind is thicker and tangier than traditional plain yogurt. I like it for it’s texture and versatility. For only 120 calories, you can have a cup of fat-free Greek yogurt. You’ll also get 20% your daily needs of calcium (for strong bones) and a whopping 22 grams of protein.

How: Oh, let me count the ways. As a dip: mix with a french onion, ranch, or taco seasoning packet for a yummy, high protein dip. Use as a base instead of mayo for chicken, tuna, or egg salads. Replace oil in pancake recipes. Mix with plain yogurt and thawed frozen berries for a yummy breakfast or dessert.

Watch this video to see Rebecca’s complete list of 10 foods you should be eating:

I hope you enjoy trying some of these foods!

Post from: Diets in Review Blog

5 Foods You Aren’t Eating, but Should

Chobani is different because they are a fruit on the bottom Greek yogurt.

I first tried the 0% Pomegranate Chobani, and I was instantly hooked. Unlike those other fruit on the bottom yogurts, this wasn’t a big, syrupy mess. The flavor was light, and it’s full of those sweet and crunchy arils, the pomegranate seeds. As if the arils didn’t pack enough antioxidants, for a filling afternoon snack I added a handful of fresh blueberries. Pomegranate nutrition facts for a single-serving six-ounce cup:

• 140 Calories
• 0g Fat
• 14g Protein

Next, I tried the 2% Pineapple Chobani. I was reluctant on this one, I wasn’t sure how that would translate into the yogurt. I was pleasantly surprised and devoured the entire cup. The pinapple flavor is mild and just sweet enough to cut the bitter bite of plain Greek yogurt. Plus, there are juicy chunks of pineapple mixed in. Toss in a little granola to make a filling snack and pretend you’re enjoying a slice of grandma’s pinapple-upside-down cake!

Pineapple nutrition facts for a single-serving six-ounce cup:

• 160 Calories
• 2.5g Fat
• 13g Protein

Need more? Every cup of Chobani has 20 percent of the daily calcium requirements, five live and active cultures (including probiotics), and twice the protein of other yogurts. The ingredients are all-natural, gluten-free, Kosher, and made with hormone-free milk. You won’t find any added colors either. Instead, the flavorful spice turmeric is used to enhance the color of the pineapple flavor. For sweetner, they use evaporated cane juice, with an average of 18g of sugar for the fruit flavors. This healthy sugar alternative is not processed and retains much of its natural nutrition.

Some of the other flavors I’m dying to try are honey, blueberry and strawberry. There are also low-fat and non-fat choices for the plain Greek yogurt, which you can use as a smoothie base, toss in your own fruit, or even make Rebecca’s Healthy Tuna Salad.

If you’re looking for Chobani in your area, they are available nationwide at Whole Foods, Costco, Sam’s and other regional grocers like:

• Giant
• Piggly Wiggly
• Publix
• Local health food stores

Read here to learn more about why we love Greek yogurt, and think you will too!

Thanks to Chobani for sharing some of their delicious flavors. While they provided samples, this review was in no way influenced and is Brandi’s own opinion.

Post from: Diets in Review Blog

We Love Chobani Greek Yogurt

Greek yogurt has a tangier and richer texture than most other yogurts. Sorry Dannon and Yoplait, but when it comes to nutrition, Greek yogurt has you beat. With 15 to 20 grams of protein, 25% of your calcium needs, immune-boosting live bacteria and 120 to 150 calories per serving, it is no wonder that Greek yogurt has become a staple food for health devotees and nutrition connoisseurs.

Greek yogurt has a heaven-sent texture of being super rich and yet also light and fluffy at the same time. The most popular brands are FAGE (pronounced “fa-yeh”) and Oikos, but specialty stores like Trader Joe’s have their own brands as well. Most varieties come in full-fat, reduced-fat and fat-free versions. Trust us: They are all divinely decadent!

While the possibilities of eating Greek Yogurt are endless, we like ours best topped with crushed almonds, fresh berries and drizzled with honey.

Post from: Diets in Review Blog

We Love Greek Yogurt