Tips for Eating Healthy on the Plane

It can be really tricky to eat mindfully when you’re tens of thousands of feet in the air, but it is possible! Depending on which airline you take and where you’re going, you may actually have some healthy options! A recent survey compiled a list of which airlines have the healthiest food, and some of them seem pretty tasty. So if you’re considering taking a flight somewhere, see if you can get on board with these airlines and their scrumptious menus. And if you can’t, never fear--you can always pack your own!

The survey was conducted by Charles Platkin, a nutrition professor at Hunter College and City University of New York. Platkin investigated 12 of the major airlines in the U.S. with 10 criteria in mind, like whether the airline offers low-calorie meals or items that are actually nutritionally redemptive. He looked primarily at meals available for domestic economy-class passengers.

So which airlines came out on top with the healthiest in-flight options? Virgin America claims the top spot on the list, as they were the first airline to offer nutritional information about the food they serve. Virgin America’s meals are also all low-calorie: the average calorie count for a meal is a happy 408, and many options are also high in protein.

Just behind Virgin America is Delta Airlines, which has really turned its food game around recently. Delta also provides nutritional information for some of its choices (though not all), with plans to expand the release of that information next year. Some of its food options are made by Luvo, a company that makes healthy frozen meals.

The following three places are assumed by Jet Blue, Air Canada, and United Airlines. However, the two losers in the health category don’t offer anything Platkin would even recommend eating: neither Hawaiian Airlines or Frontier Airlines offer nutritional info or anything good to eat at all. "The worst offender [on Hawaiian] is the Island Princess Mele Macs, which are candied macadamia nuts that contain a staggering 1,120 calories," says CNN.

Happily, you’re not out of luck if you’re flying on one of the airlines whose food isn’t as good. Platkin expects that airline food will continue to change and improve as companies seek to respond to consumer interest--and demand--for healthier food choices. Until then, you can always pack plenty of healthy snacks for the flight, like fruit and nuts, sandwiches, or crispy veggies with a nice dressing!

Do you have a favorite in-flight snack? I’d love to hear all about it in the comments below!

Stock Your Fridge Like a Pro

Lately, I’ve been having a lot more guests come into town. While I’m quite good at making my bedroom pristine, stocking extra towels, and filling up the bar cart, I’m always a bit worried about making sure they have enough to eat. I cook dinner on a regular basis, so there’s always food in the fridge, but it’s usually specifically set aside for a meal I’m planning to make. And the leftovers tend to be just enough for my lunch the next day.

Granola bars are a fantastic go-to snack.
Image: Shutterstock

I want guests staying with me to feel like they’ve got enough to snack on during the day, but I also don’t want to go overboard and have a massive amount of food left over once they leave.

Luckily, I’ve learned what to keep stocked, especially when guests are coming over. These are a few main staples that you can keep in your pantry and fridge to ensure your guests won’t go hungry:

• Mushrooms. They are super easy to add to eggs for breakfast, or to dress up a dish for lunch or dinner. They also keep for about a week and are very easy to cook with.
• Champagne + Rosé. Always keep two or three bottles of nice champagne for when guests come over to celebrate with you. If your guests don’t drink, swap the alcoholic beverages out for some sparkling apple cider.
• Granola + Nuts. These items can act as a quick grab snack for guests before you take them out on an adventure. They’re also great for stashing in your bag when you go out—just in case anyone gets hungry while you’re away from home.



Keep a little sweet on hand, too! Chocolate is a simple treat
that goes well with wine or a glass of milk.
Image: Shutterstock

• Cheese. When it comes to stocking cheese for when guests come over, I don’t mean shredded cheddar cheese for tacos. I’m talking a couple hunks of good cheese to serve up to guests with some nice crackers. My favorites are Gouda, Brie and a goat cheese. On that note, pick up some crackers that aren’t just saltines—whole grain crackers or Triscuits are great options.

• Chocolate. It’s great to keep a little bit of something sweet around, because let’s be honest…who doesn’t love chocolate with a nice bottle of wine?
• Eggs. Eggs can easily be used to whip up a quick frittata or omelet in the morning and they keep for quite a while. If you need quick go-to snacks during the week, simply hard-boil a few of the eggs.   

What are some things you always have stocked prior to guests visiting?

Eating Healthy Doesn’t Have to Be Expensive

Fun fact: Junk food is often actually more expensive than healthy food.
Image: Shutterstock

Our society is being misled, and it’s a tragedy. For years, many people have been under the impression that eating healthy is expensive, and that eating, well, crappy, is cheap. And while, yes, you can buy a fast-food meal for fairly inexpensive, the truth is that eating well isn’t nearly as expensive as it’s often made out to be. In fact, it really doesn’t have to be expensive at all.

In a recent article on the Huffington Post, author Nate Morrow demonstrates beautifully how eating healthier, fresher food is often actually cheaper than eating fast food or junk food. Looking at food from a price-per-serving perspective, Morrow shows us that though junk food has a lower price per calorie ratio, fresh produce still gets you more bang for your buck:

Image: Nate Morrow / Huffington Post

Morrow goes on to provide a sample meal plan that cost him less than $6 per day, about 17% below what than the average American spends on food. And all the food is gloriously healthy, especially compared to Twinkies, Doritos, and fast food meals. Plus, Morrow says, “this daily plan is for a 6-foot, 3-inch, 200 pound man, so I’m not exactly skimping on calories here.”

Indeed, Morrow’s plan provides more food than I could eat (which means leftovers for lunch the next day!). He also provides his full shopping list, complete with the full price for the items, and then broken down by price per serving. Check out his article to see the meal plan and shopping list!

One thing I do want to note is this: choosing to cook healthy food at home does require an investment. Initially, buying the ingredients you need may cost a little bit more, but the overall price is cheaper in the long run. For example, two dozen eggs might cost $4 up front as compared to a $1 serving at the local fast food joint, but you’ll get twelve servings of two eggs as compared to one. That makes the “cheap” fast food three times as expensive overall!

Here in Seattle, I go shopping about once per week, and on average spend $200 per month. I cook nearly all my meals at home, and try to keep them healthy. Eating healthy doesn’t have to be expensive, so let’s stop using that as an excuse not to!

5 Quick and Healthy Breakfasts

Overnight apple cinnamon oats are a quick and healthy breakfast.
Image: Shutterstock

I… have a problem. I love breakfast. I know what you’re thinking—that doesn’t sound like a problem to me! It’s not the loving breakfast part that’s the issue, though. It’s the fact that I tend to spend way too much time preparing it in the morning. On Saturdays and Sundays, that’s no big deal—but during the week when I have a bus to catch and work to get to… moving slowly in the mornings isn’t really an option unless I want to get up earlier.

And I hate getting up earlier than I have to.

This leaves me with two options: constantly being rushed because by the time I finish my breakfast I have ten minutes to get out the door; or, finding a healthy, delicious, and fast way to enjoy the first meal of my day. Since I’m not a fan of rushing around in the morning, the latter option is the clear choice. So, what can you eat instead of cereal for a quick yet healthy breakfast? Check out some of these tasty options I’ve discovered:

Mix up a protein smoothie for breakfast.
Image: Shutterstock

1. Peanut Butter and Fruit Wraps—Can you say “yum?”  I love that this breakfast is also low in carbs. Just spread on some peanut butter, add sliced fruit of your choice and voila! My favorite fruits to use include strawberries and grapes. Pears or apples would be a great choice, too!
2. Protein Smoothies—the options here are endless! Try frozen cherries, kiwi, orange juice, cocout water, agave nectar, vanilla protein powder and ice cubes for a “Cherry Bomb” packed with protein.
3. Yogurt Parfait—Mix up some plain Greek yogurt, granola, fresh fruit, and a tiny bit of honey for a sweet and delicious breakfast. Plus, the Greek yogurt and granola should provide enough substance to tide you over much longer than a silly old bowl of cereal would!
4. Apple Cinnamon Steel-Cut Oats—Ditch the rolled oats for the much more complex and healthier version—steel-cut oats. They take longer to prepare, but if you bring them up to boiling the night before and then store them in the fridge overnight, they’ll take just ten minutes to finish cooking in the morning. Or, you can simply throw some apples, cinnamon, oats, and water in the slow cooker and wake up with your house smelling of apple pie and breakfast ready to go!
5. Banana-Coffee Smoothie—OK, I know this last one sounds a little odd, but I promise, it’s delicious (as long as you like bananas and coffee). Cold brew coffee overnight, and in the morning toss the coffee, half a banana, some protein powder (vanilla or chocolate, preferably), and ice into the blender. Once it’s all blended, you’ll have an amazing smoothie that gives you your morning dose of caffeine and some protein to get through the morning. Supplement with a piece of whole-grain toast topped with a fried egg if it doesn’t feel like enough.

I hope that, with these options, a quick breakfast doesn’t have to mean a bowl of cereal any longer. I love my cereal, but unfortunately it just doesn’t give me the protein and nutrients I need to start my day off right. Options like these allow me to eat healthy on the weekdays as well as the weekends, no matter if I have five minutes or an hour. I hope they’ll allow you all to do the same!

Please share with me any other quick and healthy breakfasts you’ve discovered over the years—I’d love to add some new recipes to my morning routine!

12 Foods That Prevent Breast Cancer

Curry can help prevent breast cancer.
Image: Shutterstock

Did you know that what you eat influences your health? Of course you did! What kind of a silly question is that, anyway?

It’s a question I’m inclined to ask because, well, we don’t always eat the best foods. We know that our bodies depend on the food we eat to stay up and running. We know that some foods can contribute to cancer, heart disease, obesity, diabetes… you name it. We’re told over and over that we shouldn’t eat certain foods, but let’s face it—some junk food is incredibly seductive.

It’s time for a new plan. When I was a teacher, we learned about different types of discipline. One type involved negative reinforcement (you take something away) and another involved positive reinforcement (you give something). I’m a big fan of positive reinforcement, because it’s guilt-free.

Instead of making ourselves feel oh-so-bad about the nasty food we eat once in a while, why not try patting ourselves on the back—or in this case, boobs—for eating something that’s great for us. Ladies, I hope you’re listening, because here are twelve (delicious) foods that can help prevent breast cancer:

Eat some naturally orange food! It's good for you!
Image: Shutterstock

1. Curry
2. Broccoli
3. Garlic
4. Apples
5. Pomegranates
6. Walnuts
7. Fish
8. Flaxseed
9. Soybeans
10. Orange fruits and vegetables
11. Berries
12. Green Tea 

I don’t know about you, but I’m super excited to see that I love all of those foods. I want to try something—but I need your help. I really want to post some wonderful healthy recipes using these ingredients. So here’s my request: pick your favorite ingredient on the list and then e-mail me a delicious recipe to use it in.

I’ll pick my favorite recipes from those submitted, and post them on my blog in the coming weeks. I’ll of course provide author attribution as long as you provide your information. Ready? Set! Let the good recipes roll!

In the Kitchen: Healthy Substitutions

Swap melted butter for applesauce.
Image:Shutterstock

These days, everyone knows that if you want to get fit and healthy, you’ve got to eat clean. For some (AKA the Super Fit), that means very few exceptions to the no-grain, no-sugar, no-whatever they’ve committed to. But for the Regular Joes (and Jills) of the world, eating clean likely comes down to a general habit of choosing healthier foods than we would have before.

A great example for me is pasta. I love it, and I hate it. I used to eat it way too much. These days, I eat pasta rarely, often substituting other things in its place—such as spaghetti squash, zucchini, and quinoa. When it comes down to it, pasta is really just a vehicle to get to the sauce, right? It doesn’t have much flavor, so substituting it isn’t difficult.

Eating healthier really comes down to making these healthy substitutions, at least for me. Here are some suggestions for those of you who are looking to gradually change your lifestyle without totally switching up your diet.

Use walnuts in place of croutons.
Image: Shutterstock

1. Swap out melted butter for canola oil or applesauce. For softened butter, try avocado!
2. Mayonnaise may be delicious, but it’s certainly not healthy. Instead, use avocado or fresh pesto basil spread. These will enhance your sandwich or salad with a healthier, yet still delicious, flavor.
3. Salt. Most people could do with far less of it. Instead of using the full amount of salt in recipes, try cutting back on it and adding more of other spices or herbs in its place. You’d be surprised how quickly your palate will adjust to less salt—and your body will thank you for it.
4. Croutons are loveable, certainly. But they’re not exactly full of nutrients. To get that crunch in salads, instead try adding your favorite nut. Walnuts are wonderful, especially if you toast them just a little bit.
5. Breadcrumbs are another of those things that are merely there to create a texture or transfer a flavor. The great thing is, they don’t have to be bread to do that. Instead, use food-processed rolled oats or almond meal.
6. All-purpose flour. If you live in Seattle, at least, you may have noticed that when you go down the flour aisle at the grocery store, there are literally dozens of types to choose from. They certainly won’t all work for every purpose, but check out some of these alternative flours for baking and cooking. My favorite substitutes are almond flour and whole-wheat flour. If you don’t like the chewiness that comes with whole-wheat flour, try white whole-wheat flour. 
7. White rice is perhaps the easiest substitution to make—there are just so many options! You can use brown or wild rice instead, but my favorite is quinoa. It’s super healthy and super delicious. It’s a little pricey, but I’ll give you a hint: they sell it in bulk at Costco.
8. Tomato sauce is SO full of sodium that it’s terrifying. Have you ever checked the back label of one of those cans? When I’m making spaghetti sauce, I always use crushed tomatoes instead. They have far less sodium, and the ingredients list consists of 2-3 items: crushed tomatoes, water, and (sometimes) salt.

Quinoa is a great sub for rice.
Image: Shutterstock

What are some other healthy substitutions that you all make in your foods?

Sweet Potato Lovin’

It is almost impossible for me to say "no" to a plate of
sweet potato or yam fries. Seriously. All of my self control.
Image: Shutterstock

Is there a food out there that you are in love with? I’m not talking about a food you simply “like a lot” or “enjoy.” Oh no, I’m talking about straight-up food love. Addiction. Obsession. Whatever you want to call it, the symptoms are specific: you can’t get enough of it, almost never say “no,” and have to play down your excitement about it to keep others from thinking you’re crazy.

For me, that food is sweet potatoes. And oh how sweet they are! I love sweet potatoes. I don’t think I’ve ever not enjoyed sweet potatoes in a meal—and if I didn’t like the meal, well, it was probably another food’s fault.

I can hardly believe how fast the summer is going—can you believe it’s August already? Soon enough, we’ll be into September and October. Fall is coming, and with it will come the cooler air and cravings for warm and hearty meals. For me, that means oh so many wonderful ways to incorporate sweet potatoes into my diet.

Sweet potatoes have 438% of your daily value of Vitamin A and contains lots of beta carotene for protecting that beautiful skin of yours. The average sweet potato has 28% more potassium than a banana. Oh yeah, and they’re low in calories, too! If you love sweet potatoes as much as I do, then I hope you can make good use of this “sweet” list of simple recipe ideas. Check it out:

Rosemary Sweet Potato Wedges? Yes, please!
Image: Shutterstock

Roasted Sweet Potato Salad—Lay out a bed of your favorite greens (I prefer spinach, arugula, or a kale mix) and top it with roasted sweet potatoes and bell peppers, goat cheese, and a balsamic dressing.

Gingered Sweet Potato & Carrot Soup—Easy peasy lemon squeezie! Just sauté a chopped onion until it begins to soften, then add vegetable stock, sweet potato, carrot, and ginger. Cook for about 15 minutes, then strain out the veggies, puree, and add broth for desired thickness.

Rosemary Sweet Potato Wedges—Make some home-style fries the sweet way—with sweet potatoes and rosemary! Just chop your sweet potato into wedges, mix together rosemary and melted butter, and spread over the wedges with salt and pepper to taste. Then, bake at 450 degrees for about 20 minutes.

If you want to see some more recipes or see the ones above in their entirety, check out this great article by Women’s Health Mag. Test them out and let me know what you think!

Three Reasons You Should Never Give Up

NEVER give up!
Image: Shutterstock

Last week, a Facebook status update from one of my friends from junior high and high school alerted me to the fact that she has lost 200 pounds in the past two years. My jaw dropped. For as long as I have known her, she has been obese. I knew she had been trying to lose weight, but I haven’t actually seen her since we graduated high school several years ago. I had no idea she had started such a completely inspiring journey.

Her profile picture showed her face only, which definitely looked thinner. But it wasn’t until I flipped through the full size images of her recently that I realized how far she’s come. I have never seen her look so healthy, confident, or happy.

Another friend has been actively trying to lose weight since this fall. We participated in a 5K together in March, and she has started using any down time at the clinic she works at to walk or jog on the treadmill there. She has a pedometer to track how far she goes each day. Most days, it’s somewhere between 3 and 5 miles.

When I saw her a few months ago, she was down probably twenty pounds. When I saw her again last night, she was down a total of forty. Every time I see her, she looks even healthier. And I can tell she’s so proud of herself, too.

Then this morning, when I was perusing the news to see what’s up in the health world, I found another inspiring story. It was about a man named Ryan “Mac” McDonald. Three years ago, Mac was 35 years old and topping out at a weight of 530 lbs.

Ten years previously, he had gone to the gym after some friends bought him a gym membership for his birthday. He was so heavy that the treadmills began to smoke under his weight. He avoided treadmills and gyms altogether for a long time after that.

But eventually, Mac realized he had to do something before he killed himself with fast food, sodas, and the myriad health problems that come with severe obesity. He began slowly, starting with occasional visits to the gym. When that was successful, he decided to give up fast food and all-you-can-eat buffets. Next came sodas. Finally, he began buying healthy food at the store.

The slow start and gradual progression allowed Mac to start tackling what had previously been an overwhelming goal. He wanted to make a change, and he wanted to maintain it—something that becomes more difficult the stricter the rules are. To maintain, it had to be a gradual change in lifestyle.

That gradual change has led to a total weight loss—so far—of 300 pounds. Today, Mac weighs in around 230 pounds and is accomplishing things he never could do before—like running in half marathons and racing motorcycles. If that’s not inspiring, I don’t know what is.

So start this week off with those three stories and know that if you’re one of the many people out there trying to lose weight, you’re not alone. And even if you have three hundred pounds to go, it’s not impossible. Rather, it’s completely possible—just as long as you never give up.

It’s Alive! Fruits and Veggies Don’t Have to Be On the Vine to Live

Research showed that cabbage still responded to light
patterns after a week on the shelf.
Image: Shutterstock

Think those fruits and veggies on the grocery store shelves have already died? Think again.  Two studies out of Rice University from researcher Janet Braam and company have shown that not only do fruits and vegetables change their physiology in line with circadian rhythms, but they also continue to do so even after being picked.

Circadian rhythms are, essentially, our biological clocks. Our brains and bodies respond to the oscillation of the circadian rhythm, which is on a 24-hour clock. Changes in the circadian rhythm determine when our sleep drive is greatest, when we are hungriest, signals hormone production, and more. Circadian rhythm is strongly linked to the light-dark cycle of the day, and can even be affected by external signals like exercise. All living beings—humans, plants, animals, and even fungi—have a circadian rhythm.

Eating Clean Doesn’t Have To Be Hard

Eating "clean" doesn't have to be difficult.
Image: Shutterstock

One of my favorite parts of more people wanting to eat and be healthy is that “clean” food has become much more mainstream and “cool.” I don’t care much about being considered cool, but I do care about being time efficient. Sometimes we all work long days and the last thing we have time for is making sure that we eat a healthy and balanced meal. One of the hardest parts of eating healthy is that it can take up so much extra time—and one of the best parts of not eating healthy is the convenience.

Luckily, some brands have struck a nice balance between convenience and healthfulness. Women’s Health Magazine has put together a great list: the 125 Best Packaged Foods For Women. I think I might be in love!

The list starts out with “Sweets & Treats,” which is great because it gives dessert lovers a chance to see which desserts they don’t have to feel quite so bad about munching on. On the list are two of my favorites: Edy’s Fruit Bars and Skinny Cow Mint Ice Cream Sandwiches. Yum!

Next up is “Condiments,” which can truly be health killers if you’re not careful. From salsa to hummus to dressing to jam, there are a lot of great options there. The same can be said for the “Soups” section, where a few more of my favorite go-to meals are. Pacific Natural Foods’ Organic Butternut Squash Bisque is on the list, as is Healhy Choice’s Chicken Tortilla Soup.

As far as “Meats & Seafoods” go, I tend to just go without if I’m in a rush—substituting tofu or beans for the meat I didn’t have time to cook. But for those who want to get meat in, the list includes a selection of meatballs, sandwich meats, turkey bacon, and more.

It can be hard to strike a balance between
convenience and healthfulness.
Image: Shutterstock

The “Fruits & Veggies” section mostly consists of salad mixes, frozen vegetables (including edamame and butternut squash), and fruit cups. It’s nice to have a few easy options that can be kept at work or in the cupboard when you don’t have fresh produce available.

“Dairy” gets in a good selection as well, including greek yogurts, coffee creamers, cream cheese, and other healthy cheese options. Next up comes “Breads & Cereals,” which is great for people who have a hard time knowing what their best carb options are. And “Frozen Meals” offers some lifesavers for those days you just don’t have time to pack a lunch.

The list finishes up with “Drinks,” “Pasta & Rice,” and “Snacks, Crackers & Chips.” While, of course, not all of the foods on the list are 100% clean or as good as making your own meal at home, they do offer some great alternatives for when you’re short on time—and that’s something I can really appreciate!

Be sure to check out the full list from Women’s Health Magazine—it’s free to download and print!