Tuesday, January 29, 2013

Simple Tomato and Kale Soup

You probably know by now that I love kale. You might wonder why I'm talking about it so much lately--and no, it's not because I'm obsessed. Kale is a cool-weather vegetable, so it's seasonal (and trendy) right now, and the perfect hearty green for wintertime. Not only do I love the taste, but I also love the nutritional benefits and the price tag.

One cup of kale contains only 36 calories and a whopping 5 grams of fiber--great for intestinal health and lowering cholesterol. Kale's health benefits are also linked to its high concentration of antioxidant vitamins (180% the daily requirement of vitamin A, 200% of vitamin C and 1,020% of vitamin K). It is a natural source of calcium, meeting 15% of the daily requirement, and contains 40% the daily value of magnesium; these two nutrients play a vital role in bone health. Kale is also a good source of the minerals copper, potassium, iron, manganese and phosphorus. And yet more; kale is rich in carotenoids and flavonoids, the specific types of antioxidants associated with anti-cancer properties and eye health.

Here's another perk: it costs 99 cents or less per bunch, which will serve 2 to 4 people. Do you need any other reasons to give it a try?

One of the easiest ways to use kale is in soup. Since kale does have a slightly bitter taste, this is a great way to allow your taste buds to adjust to it too. It's always good to try something new and vegetables are always a worthwhile choice. If you don't like it right off the bat, don't worry. You might have to try a new food ten times before developing a preference for it!

This recipe is specifically for those days when you don't feel like cooking (or want a quick, warm lunch). It's basically heat and eat (kind of like shake and bake--ha ha). And so easy that it hardly requires a recipe, just some instructions.

You can prepare this soup in the microwave or on the stovetop. I use the microwave. Hey--that's just one less dish to wash.

Ingredients (per bowl)
  • 1-2 cups low-sodium tomato soup (I like Trader Joe's Organic Low-Sodium Creamy Tomato)
  • 2 big handfuls of kale, torn
  • 1 tablespoon grated Parmesan cheese
  • 6 croutons (I like Fresh Gourmet Parmesan Caeser--they are super flavorful!)

  1. Pour soup into microwave-safe bowl (or pot).
  2. Top with torn kale.
  3. Microwave for 2-3 minutes, or until hot, stirring halfway through cook time as the kale begins to wilt.
  4. Top with Parmesan cheese and croutons.

It starts like this, so don't be afraid to pile on that kale:

And ends like this:

Talk about comfort food. Yummy in my tummy. Enjoy!

Related Posts:
#7 of 12 Food to Eat More of in 2012

Kale Chips

Stuffed Shells with Kale

Thursday, January 24, 2013

Healthy Tailgating for the Super Bowl

Are you making plans for next weekend's big game? Now is the time to start thinking about your party menu. Believe it or not, it's easy to serve up great-tasting and crowd-pleasing foods that are healthy too!

Here's how. Watch my television segment below on healthy tailgating that aired on Great Day St. Louis (KMOV) for some tips. It's easier than you think. Watch all the way to the end; you'll see that healthy menu options are indeed crowd-pleasers!

Keep in mind the following principles whene you're planning your tailgating celebration. They're tips you can apply to any party menu!

Beverages: Manage calories
  • Select low- or no-calorie beverages when possible (such as diet soft drinks or sugar-free powdered drink mixes)
  • Use smaller sized cups, such as 8 to 9-ounce cups, to limit portion sizes of beverages that do contain calories.

Keep it simple: Use your crockpot for warm, filling and low-fat entrees

Meats: Go lean!
  • Opt for chicken breast/tenderloins instead of chicken wings
  • Pork tenderloin or chops versus pork "steaks" or ribs
  • Lean beef (at least 90% lean)
  • Skip the hot dogs and brats if possible

Slash the fat in dips: Opt for lower-calorie dips when possible or substitute reduced-fat ingredients
  • Hummus
  • Salsa
  • Layered bean dip with reduced-fat cheese
  • Try plain, non-fat Greek yogurt in place of sour cream

Desserts: Add fruit to add nutrition
  • Fruit salad
  • Mini yogurt parfaits
  • Mini banana pudding
  • Strawberry shortcake or a trifle made with angel food cake

Doesn't that sound great? My mouth is watering already. Celebrations don't have to sabotage your healthy eating plans. Just make some smart choices when you plan your menu. Enjoy the game!

Related Posts:
Get Your Grill On: Keeping it Lean

Tuesday, January 22, 2013

Turkey and Spinach Meatballs

Thought meatballs were unhealthy? Time-consuming to make? Think again. And meet the delicious turkey and spinach meatballs.

These meatballs are baked in the oven and take only about 20 minutes to make--start to finish. I suggest making a large batch while you're at it so that you can freeze the leftovers for another day. In the picture above, you'll see fresh meatballs atop homemade marinara sauce that was in my freezer. Bet you didn't know! Making extra when you cook is a key to serving up healthy meals in a cinch.

And yes, I did say healthy too. In this recipe, I use ground turkey breast instead of beef or sausage to transform meatballs into a meal you can enjoy on a regular basis. They're still packed with protein, but are now also very low in fat. Add some spinach and red onions and you've not only amped up the flavor but added nutrition too. Always a plus.

It's hard to beat a comforting meal that feels good for the soul. When you make some simple ingredient swaps, you can still enjoy your favorites while doing something good for your health too. I hope you enjoy it!

Turkey and Spinach Meatballs
Serves 4.

  • 1 pound ground turkey breast
  • 1/4 cup Italian-style breadcrumbs
  • 2 egg whites
  • 1/8 cup grated Parmesan cheese
  • 1/2 teaspoon olive oil
  • 1/4 red onion, diced
  • 2 cups baby spinach, torn
  • 1/8 teaspoon Kosher salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon paprika
  • 1/4 teaspoon parsley

  1. Preheat oven to 350 degrees.
  2. Heat oil in pan. Saute onions until translucent and beginning to brown. Add spinach and saute until wilted.
  3. Meanwhile, mix turkey, egg whites, breadcrumbs and seasonings in a medium bowl. Add onion and spinach mixture.
  4. Roll into 1-inch balls and place on parchment-lined baking sheet.
  5. Bake for 15 minutes until beginning to turn golden and opaque in the center.
  6. Serve with whole wheat pasta and marinara sauce. Follow this recipe, except omit the meat, for a simple homemade sauce.

Download the recipe here.

Nutrition Facts (per 4 meatballs or 1/4 recipe): Calories 183 | Total Fat 3g | Saturated Fat 1g | Cholesterol 68mg | Sodium 351 mg | Carbohydrate 7g | Fiber 1g | Protein 32g.

Thursday, January 17, 2013

Does Fructose Fuel Hunger?

Like many other Americans, you may have set a goal to eat healthier this year. As you start to pay more attention to your diet, you might find that there is a lot of conflicting nutrition information out there. What are you supposed to believe?

I hope to clear up one message here today. Does fructose (the sugar found in fruit and high fructose corn syrup) make you feel hungrier?

Many people are worried that the cause of obesity is an increase in fructose consumption. They blame high fructose corn syrup and products that are sweetened with it. We may still have a lot to learn about about the many causes of obesity besides diet and exercise. But there is certainly not enough evidence to say that fructose is the culprit. So if you're looking for a quick answer from a reliable source, here it is: No. Fructose does not fuel hunger and the desire to eat more.

This recently published study tells us that according to brain scans, the brain does not respond to fructose in the same way that is does to glucose, in turn possibly causing us to stay hungry. Therefore the role of fructose and other nutrients in satiety (keeping us full) may be complex. But please, keep reading.

Here's the thing--fructose is not found all by itself in nature or even in high fructose corn syrup. So we can't blame fructose for making us feel hungry or for making us fat. High fructose corn syrup's name is misleading; this sweetener that has vastly replaced sucrose (table sugar) in food products is actually a combination of fructose and glucose. It is not simply fructose. It's a sugar just like white table sugar or honey. Fruit, which is also a source of fructose, contains glucose too. You rarely, if ever, find fructose alone. So alone, it just can't be blamed for hunger and weight gain.

So why are so many Americans overweight (70% to be exact)? The primary causes are eating too much, eating the wrong things too often and not exercising enough.

For example, if you drink a "regular" soda, it doesn't matter if it is sweetened with sugar or high fructose corn syrup--you have consumed roughly 140 calories. That means that in order to remain in energy balance to maintain your weight, you must burn these 140 calories. To burn them, you'll need to walk briskly for about a mile. Plus, after drinking a soda, it's likely that you'll be hungry shortly after because your stomach will soon be empty. Sugar is quickly absorbed into your bloodstream and you're body will consequently be asking you for more fuel, aka food. Trade that 140 calorie soda for a small apple and a tablespoon of peanut butter and you'll be satisfied for longer. Not to mention you would have consumed fiber, vitamins, minerals and healthy fats!

Bottom line: It's not the sweetener that's making us hungry or making us eat more. It's what we're eating and how much we're eating in balance with physical activity. It is safe and okay to consume sugars in moderation--of any type. Moderation and balance are the keys. Calories can add up quickly and I'm sorry to say that most of us don't burn the extra calories we take in. And if you're trying to lose weight, you must take in fewer calories than your body needs.

My advice?
  • Make sure that most of your diet is comprised of nutritious foods such as whole grains, fruits, vegetables, low-fat dairy, lean protein and healthy fats. These are foods that serve important functions in your body and will keep you full too.
  • Swap sugar-sweetened beverages for calorie-free beverages when possible.
  • Limit your intake of sweets, candy and desserts (including products that are made with a lot of added sugar).
  • If you do consume added sugars or extra calories, eliminate something else from your diet that day and/or go out and get some exercise!
  • See a Registered Dietitian. We're experts in nutrition and can formulate a meal plan that will meet your needs while supporting you along the way.
Photo: FreeDigitalPhotos.net

Tuesday, January 15, 2013

Product Review: Chobani Greek Yogurt

Recently, Chobani shipped me some of their newest blended Greek yogurt flavors to sample. (They also sponsored a contest on my blog, in case you missed it, and my winner got six containers too! Congrats!) I was very grateful for these samples since I LOVE Greek yogurt. I eat it every day. There are many reasons, as you'll read below, that Chobani is now one of my favorite Greek yogurts (along with Trader Joe's and Fage brands). Here are my thoughts:

Blueberry Blended Chobani
All yogurts provide fantastic nutritional benefits, so most of all the taste wins it for me.

I'm very picky about the texture of yogurt. As you probably also know, it's not always the same between brands. I love the creamy, thick and smooth texture of Chobani's yogurts, both the non-fat (0%) and low-fat (2%) varieties. I also love the plentiful chunks of fruit mixed into this blended line of flavors. They don't skimp on that and it makes each bite seem homemade. Some people may not like chunks of fruit in their yogurt, but they're a must for me!

The flavor combinations are scrumptious. My favorites were peach, pineapple and black cherry. They're awesome because you can taste the real fruit flavors, just as if you had made it yourself. Forget artificial flavors. These were an absolutely delicious treat to my taste buds--an indulgent, satisfying and healthy alternative to dessert that I enjoyed nearly every single day. I was able to sample the following flavors and surprisingly the Vanilla Chocolate Chunk was the only one I didn't really care for:
  • Peach (Non-fat/0%)
  • Pineapple (Low-fat/2%)
  • Black Cherry (Non-fat/0%)
  • Vanilla Chocolate Chunk (Low-fat/2%)
  • Blueberry (Non-fat/0%)
  • Mango (Low-fat/2%)

Chobani yogurts are naturally sweetened with sugars such as evaporated cane juice and fruit juice concentrate. You won't find artificial sweeteners. That's a plus if you dislike the aftertaste of sweeteners or have an intolerance to them. It does add some carbohydrates to each serving which will need to be accounted for if you follow a carbohydrate-limited meal plan or have diabetes. The added sugars also add calories, meaning that Chobani (like other Greek yogurts) have more calories than typical yogurts. All in all, the difference is not that great--you may be sacrificing 5-10 grams of carbohydrate and 40-50 calories per 6-ounce serving. It's worth it to me!

Chobani's products are slightly on the too-sweet side for me since my preference is for foods that don't have a lot of added sweetness. I know, maybe I'm the odd-one-out. That said, they're not too sweet that I don't enjoy them thoroughly! If I could provide any constructive criticism it would be to decrease the concentration of sugar slightly, decreasing the sweetness in addition to carbohydrates and calories.

Nutrition and health
I like that Chobani yogurts are created quite simply. They are naturally sweetened (with sugars), flavored with real fruit and contain no preservatives. The milk comes from cows that are not treated with rBST (a growth hormone).

Greek yogurts are uniquely higher in protein--they contain about double the protein of non-Greek yogurts. Chobani's come in at about 13 grams per 6 ounces. For some people, it could meet 1/4 of your daily protein needs! That makes it a great post-workout snack or meatless protein source.

Chobani makes a great addition to the heart healthy diet as well, since they are naturally low in sodium. The low-fat yogurts contain 2 grams of saturated fat per serving, which can certainly fit a healthy meal plan. If you're really looking to cut the saturated fat, the non-fat varieties will suit you well!

Like other yogurts, Chobani is fortified with calcium and vitamin D. This is important since dairy products are some of the few foods available that are sources of these vital nutrients.

Chobani, also like other yogurts, contains live, active cultures (probiotics) that promote immunity and intestinal health. It's another great reason to enjoy yogurt daily.

Additionally, Chobani yogurts are gluten-free and safe for people with corn, nut and soy allergies. They are also gelatin-free, making them vegetarian-friendly. Hurray! We can all enjoy them :)

Click here to view Chobani's products and nutrition facts.

The added bonus with Chobani is that they have a complete and user-friendly website devoted to product information, recipes and recipe substitutions. (You can also find coupons so you can give it a whirl!) This is super cool since using yogurt in your recipes to substitute for fats or sugars adds some nutritional bang and helps cut the fat.

Some of the delicious sounding recipes (also featured on the back of Chobani's yogurt containers) include:

Here's the recipe substitution chart from the Chobani website:


Because of taste and nutritional quality, Chobani is a product that is well worth enjoying. I highly recommend it!

Related post:
Smart Swaps for Your Recipes

One of the perks of my job is receiving complementary samples of products or compensation for passing along my expert opinion as a Registered Dietitian. Please be assured that my opinion is my own and my review is not guaranteed to be positive solely because I have received compensation. I'm here to help you--the consumer--sort through the vast amounts of nutrition information available to find legitimate answers. This is my primary goal in providing product reviews and sponsored contests on my blog.

Thursday, January 10, 2013

Fitness Trends for 2013

Many of 2013's fitness trends began last year and are building steam. Although fitness fads can come and go, new exercise routines are a great way to invigorate your workout. As a long-term exerciser, I can tell you that it's totally normal to get bored with doing the same-old work out all the time. Like anything new, a new workout is exciting! But after so many repetitions, that once-fun routine kind of loses its spark. When you get bored, it becomes easier to slack off. That said, it's essential to be flexible! Don't get stuck in a rut of "only liking" to do one thing. Try new exercises. Join a class. Do something different so that exercise remains fun. Exercise isn't just for burning calories after all (although a fantastic bonus)--it helps keep your heart healthy, your blood pressure and blood sugars controlled and is an excellent release. Exercise is my "me time." I read, daydream, sort through my thoughts or just let my mind wander. I can definitely feel a difference in my energy level and demeanor on a day that I've exercised.

Whether you're a long-term exerciser or someone who's just starting in light of the New Year, here are some trendy (plus fun and effective) fitness ideas to get you started:

Circuit training/interval training. 
The idea here is more results in less time. In our fast-paced world, who doesn't love that concept? Some research shows that instead of "steady state" exercise, like jogging at the same pace throughout your routine, using different muscle groups and varying the intensity of your exercise, burns more calories and helps build muscle. If you're looking for something new or have hit the "plateau," try it on your own or enlist the help of a trainer or class instructor to guide you. As with any new exercise, it's a good idea to start slowly to avoid injury. If it has been a while since you were active, it's also wise to double-check with your doctor.
  • Circuit training is rotating between different types of equipment or exercises to utilize different muscle groups. An  example would be rotating between the treadmill, bike, elliptical and/or weights for 10 to 15 minutes each.
  • Interval training is changing the intensity of your workout throughout your routine. For example, running for one minute, then walking for two. Repeat. 

Barre classes 
I'm going to go off on this one because it is my newest personal favorite exercise! Many different barre studios are popping up around the nation. These classes, that utilize a ballet barre or the back of a chair and are a spin-off of ballet combined with Pilates (in my perspective), are butt and thigh KILLERS! I grew up dancing and am also a big fan of Pilates, so I really love this trend. And I can tell you firsthand--it works! Look for a barre studio near you. The classes are a great way to get committed. If you prefer the comfort of your own home (or a cheaper price tag), you can purchase the Bar Method videos to use at home. All you need is a chair, a mat and some light hand weights. Get ready for a workout, though. It may be based on ballet, but it's not easy! Although tough at first, you will get stronger quickly, so don't give up either. I've always said that dancing is exercise and this workout proves that it is. Get ready to rock those skinny jeans--at least while they're still trending!

Back-to-basics strength training.
Body-weight training to build muscle is making a come-back. Think pushups, planks, pull-ups and squats instead of hitting the gym to use all the weights. Why? It's free, you can do it anywhere regardless of the weather or if you're out of town, and it's a proven way to get fit and stay fit.

Functional Fitness.
It's the newest fitness buzzword centered around doing strength-training for real-world activities. Look for workouts like "bootcamps" or those that include body-weight training, tire flipping, rope swinging and kettlebells. The goal is to help you build strength that will help you perform your daily activities better.

Group personal training.
This is the newest spin on group fitness classes. It's just like attending your own personal training session, except with a friend or small group. Why do people like it?
  1. The schedule keeps you accountable to fulfilling your exercise goal.
  2. Having others participating with you can be motivating.
  3. As personal training can be a costly endeavor, group training will save you some dough ($$).

Wellness coaching
These coaches are professionals with a background in wellness who meet with you routinely, face-to-face or on the phone, to support you in your healthy lifestyle. They can provide information, help you set lifestyle and behavioral goals, and provide motivation and support through barriers you might face as you make changes. Some employers are facilitating wellness coach interactions or you can seek out your own.

Workplace wellness.

You might have seen or heard about this at your workplace. As health costs continue to rise, employers are starting to realize that they have a unique opportunity to help their employees make positive health changes while saving on healthcare costs for us all. Look for:
  • Incentives to participate in wellness activities
  • Lunch n' learn health programs
  • Group classes for diabetes, heart health and/or weight loss
  • Health screenings
  • Health Educators or Registered Dietitians
  • Nutritional modifications of foodservice menus and vending machines
  • On-site fitness centers
Take advantage of workplace wellness! You can usually get great tips and resources for free. It's an excellent foundation to build upon as you progress towards your long-term goals.

Are you looking for something new to incorporate into your workout? Which fitness trend will you embrace?

Just FYI: I was not compensated for any products or services mentioned in this post.

Tuesday, January 8, 2013

Kale Chips

Here's a fresh way to use one of 2013's trendiest vegetables. Kale (or other leafy greens for that matter) is great sauteed, in soup or even shredded in a salad. But one of the newest ways to use kale is by baking it to create "chips." Yes, kale chips.

Okay--I'll admit it. Even though kale is one of my very favorite vegetables (thanks, Thanksgiving 2009 Mom), being the critical, hesitant-to-jump-on-the-bandwagon person that I am, when I first heard about kale chips I thought, "Here we go. The next 'I want to eat chips without the calories that are in chips' chips." I refused to make them. I told myself that if I wanted a chip, I would just eat a chip. I stuck it out until last night when I actually made them.

I was wrong. There might actually be something to this one! These delightfully crunchy, unbelievably light, slightly salty "chips" taste way more indulgent than they even come close to being. Bonus for all you non-kale-lovers out there (or husbands or kids who are afraid to eat their greens)--these don't even taste like kale. It's a nice way to sneak in some veggies.

So what's the benefit to eating kale chips over potato, corn or pita chips? Kale is packed with nutrients that the others just don't have: vitamin K, vitamin C, vitamin A, calcium, potassium and fiber. It's a great way to make the most of your calories.

Stubborn like me and haven't made them? Or maybe just haven't found the time? Give it a try. If you're unsure, start with a small batch as you use kale in another recipe. It's so easy. Just beware, the first comment I got from Mr. Patton was, "What's that smell?!"

Kale Chips
Number of servings varied.

  • 1 bunch kale
  • 1 teaspoon olive oil
  • Kosher salt

  1. Preheat oven to 350 degrees.
  2. Cut or tear kale off its tough stalk. Tear into bite-sized pieces.
  3. Rinse kale and spin it in your lettuce spinner or pat dry.
  4. Place kale pieces in a medium bowl and drizzle with olive oil. Lightly season with a dash of Kosher salt. **At this point, you can also add other ingredients of your choice. Popular additions include parmesan cheese, pepper, vinegar or chili powder.**
  5. Spread kale in a single layer on a cookie sheet sprayed with non-stick cooking spray.
  6. Bake for 5-10 minutes until chips are crispy and beginning to turn brown. Watch them carefully so they don't burn! If some chips are done before others, remove them while allowing the remainder to crisp.
Nutrition Facts
Per cup, raw kale contains:
Calories 34 | Total Fat 0.5g | Sodium 29 mg | Carbohydrate 7g | Fiber 1.3g | Protein 2g.

The oil added to this recipe adds about 4 grams of fat and 40 calories.

Related Posts:

Stuffed Shells with Kale

Thursday, January 3, 2013

Food Trends for 2013

Healthy food is trending for 2013. I'm so excited! This year, it seems the focus is on a healthy lifestyle versus the next "fad." Finally. There are lots of fun foods to explore and enjoy. Have fun and get healthy at the same time! Here's what you can look for this year:

Asian influence.
Thai, Vietnamese and Korean flavors will work their way into the American menu. Look for Asian-style glazes and fermented foods like kimchi (pickled vegetables topped with hot pepper sauce). Fermented foods are a natural source of gut-friendly probiotics.

Meatless meals. 
As more Americans have health concerns like diabetes and heart disease, enjoying at least one meatless day per week is a great idea. No, you don't have to give up your meat entirely, but less meat might indeed be more. Substitute meat with healthy and filling meatless proteins like nut butters, beans, legumes, eggs and tofu. Read more about becoming a "lessmeatetarian."

Veggies take over!
And creativity rules. Look for vegetable plates, veggie-based entrees like cauliflower "steaks"and spaghetti squash, roasted veggie side dishes (roasting packs a flavor punch!) and a wider assortment of formerly lesser-known greens: swiss chard, turnip greens, beet greens and seaweed. Kale--one of 2012's biggest veggie trends--is still sticking around too.

It's popping up everywhere. In all kinds of flavors, it's the next bar snack, appetizer and crouton. Popcorn is a great snack option considering it's a whole grain that's naturally low in fat and calories.

Snacks are in style. 
Furthermore, making them at home is a trend. Check out some ideas on my Pinterest boards for baked zucchini chips, apple chips, dried strawberries, homemade granola bars and roasted rosemary almonds.

Tart tastes and savory flavors kick sweet to the curb. 
Think tart cherry, vinegars and savory desserts.

Mini meals. 
From the grocery to restaurants, smaller meals are replacing super-sized portions. You'll find mini meals popping up in the freezer aisle and in restaurants, the tapas theme and tasting menus transition to small plates that are perfectly portioned for one.

Foods catered to Millennials.
The Millennial generation includes those born between 1982 and 2001. We care about where food comes from, high quality taste on a budget, eating our fruits and veggies, green production and simple ingredients. Although sometimes stereotyped as selfish, indulgent and impulsive, Gen Y members aren't all that bad. They've certainly got the right idea here. And food producers will be listening.

Nutrition and environmental impact.
Look for more on organic, the GMO debate, "green" production and local produce.

Protein and muscle-building.
It's the next food-labeling trend. But beware they hype. It's true that our bodies require protein to build and repair themselves. True too that protein needs increase slightly as we age and with exercise. But it's easy to go overboard too. Truth is that most of us probably get enough. Talk to your RD about your protein needs.

Healthier dining out.
Thank goodness. Chefs are adapting recipes to cut fat and calories while increasing flavor. Bye bye bacon and butter, hello vitamin-rich vegetable stocks to flavor dishes. Whole grain pasta, brown rice and ancient grains like quinoa and kamut are being served up too. Several other food trends, like serving smaller portions, more veggies and less meat, are contributing to healthier meals out.

This trend will continue to grow and become even more focused on utilization of local ingredients. As local as the restaurant's backyard or roof in fact! Chefs are growing their own herbs and adding rooftop gardens to the urban landscape in a trend termed "eco-urban chic." Local is still king when it comes to healthier, more nutritious food that's better for the planet.

The carb craze stays.
It's still hanging on. But this year, the focus will be on good carbs, not no carbs. Look for whole grains, fruit and low-fat dairy. These carbs are chock-full of nutrition and provide energy too.

All in all, it looks like 2013 could shape up to be a great year to shape up! Which trend(s) will you embrace? Stay tuned for next week's post: Fitness Trends for 2013.

Related post:
Should You Go Organic?

Food Navigator
Winnipeg Free Press

Photos: FreeDigitalPhotos.net