Strawberry Chicken Salad

4 servings, about 2 cups each

• 8 ounces thin asparagus, stem ends snapped off, cut into 2-inch pieces (about 2 cups)
• 1/2 pound sugar snap peas, stemmed (2 cups) (see Tip)
• 8 ounces snow peas, stemmed (2 cups)
• 2 tablespoons fresh lemon juice
• 1 tablespoon canola oil
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup chopped scallions
• 12 ounces boneless, skinless chicken breasts, trimmed
• 2 teaspoons canola oil
• 1 teaspoon salt-free lemon-pepper seasoning
• Fresh Strawberry Dressing, (recipe follows)
• 1/4 cup sliced almonds, toasted
• 4 whole strawberries, for garnish

1. Put a large pot of water on to boil for cooking vegetables. Prepare a grill or preheat broiler.
2. Blanch asparagus, sugar snaps and snow peas in boiling water for 2 minutes. Drain, rinse with cold water to refresh, then blot dry with paper towels. Whisk lemon juice, canola oil, salt and pepper in a medium bowl. Add the vegetables and scallions; toss to coat.
3. Rub chicken with canola oil and sprinkle with lemon-pepper seasoning. Oil the grill rack. Grill the chicken and cook until lightly browned and no longer pink in the center, about 6 minutes per side. (Alternatively, broil the chicken on an oiled broiler pan 4 to 6 inches from the heat source until cooked through, about 6 minutes per side.) Let rest for 5 minutes.
4. Cut the chicken crosswise into 1/4-inch-thick slices. Divide the vegetable mixture among 4 plates. Arrange the chicken over the vegetables. Spoon about 3 tablespoons Fresh Strawberry Dressing over each salad. Sprinkle with almonds and garnish each serving with a strawberry. Serve immediately.

Per serving: 321 calories; 17 g fat ( 2 g sat , 11 g mono ); 49 mg cholesterol; 17 g carbohydrates; 25 gprotein; 5 g fiber; 356 mg sodium; 633 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Selenium (24% dv), Magnesium (21% dv), Iron & Vitamin A (20% dv), Potassium (19% dv), Folate (17% dv).

Fresh Strawberry Dressing

• 1 cup sliced strawberries
• 1 tablespoon balsamic vinegar
• 3/4 teaspoon freshly ground pepper
• 1/2 teaspoon sugar
• 1/4 teaspoon salt
• 2 tablespoons  canola oil

Place strawberries, vinegar, pepper, sugar and salt in a blender or food processor; process until pureed, stopping once or twice to scrape down the sides. Add oil and process until smooth.

Per tablespoon: 26 calories; 2 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 1 g carbohydrates; 0 g protein;0 g fiber; 49 mg sodium; 20 mg potassium.

Ashley Acornley, MS, RD, LDN

1. Cruciferous Veggies: These include broccoli, cauliflower, kale, brussel sprouts, cabbage, and bok choy. These veggies all have compounds called glucosinolates which have been shown to reduce the risk of certain cancers, as well as reduce oxidative stress in the body. These veggies are also high in vitamins and minerals such as Vitamin A, C, folic acid, and magnesium. Add cruciferous veggies to sitr-fries, casseroles, soups, and vegetable platters.
2. Red Beans: Small red beans look like a smaller version of the kidney bean, and it is used commonly for red beans and rice. This small bean is ranked highest in antioxidants, which help decrease stress in the body and help prevent many chronic diseases from occurring.
3. Cherries: One major health benefit from bing cherries is their ability to reduce inflammation in the body. Cherries are high in a compound called anthocyanins, which is what gives them their bright red color. Anthocyanins are an antioxidant that has been shown to potentially provide health benefits with reducing inflammation and possibly lowering the risk of certain diseases. Enjoy cherries fresh, frozen, or dried when adding them to your diet.
4. Chia Seeds: Chia seeds have been around since the ancient Mayan and Aztec times. These tiny seeds are a nutrition powerhouse, because they are naturally high in omega 3’s, protein, fiber, antioxidants, and minerals. They may have some benefit for helping you feel fuller longer and reducing hunger, due to the high levels of soluble fiber in these seeds. Add 1-2 tbsp. of chia seeds in yogurt, smoothies, water, juice, baked goods, dips, etc.
5. Avocado: Avocados are a rich source of healthy fats, Vitamin E, potassium, and folate. The American Heart Association recommends a diet high in fruits and veggies and up to 30% calories from mainly unsaturated fat. Choose avocados in place of foods high in saturated fats like butter and cheese. Since avocados are high in fat, they are naturally higher in calories. Eat avocados in moderate portions, a 2 tbsp portion provides 50 calories and 3g monounsaturated fat. Add avocados to salads, spreads, dips, toast, eggs, etc.
6. Pistachios: A 1 oz serving of pistachios (about 49 nuts) provides 3g fiber, 6g protein, Vitamin B6, thiamin, magnesium, copper, and more, all for less than 200 calories. Nuts have also been proven to help lower your cholesterol.
7. Seaweed: Seaweed provides a rich source of iron, folate, vitamin C, vitamin K, and iodine. Dried seaweed can be sprinkled onto salads, eaten as a snack, or added to dishes such as sushi or miso soup.
8. Pumpkin: Pumpkin gets its rich orange color from beta carotene, which is a precursor to vitamin A. This vitamin helps heal the body from infections and enhance eye sight. Pumpkin is full of beta carotene, and low in calories, and high in fiber, potassium, and other nutrients. You can use canned pumpkin in your diet to add to oatmeal, yogurt, smoothies, baked goods, chili, etc.

It turns out, what we eat and how much we drink can both affect how our breath smells.

Here are some tips for keeping your breath fresh:

1. Drink more water. The drier your mouth gets, the worse your breath will be. Sulfur-producing bacteria survive in oxygen-free areas – and dry mouths mean no saliva (which is packed with germ-fighting oxygen).
2. Watch out for foods that can make your breath worse. Spicy foods, dairy products, onions and garlic are some of the most common culprits. It isn’t necessary to avoid these foods, however – just remember to clean your tongue and brush your teeth right after you eat them.
3. Stay hydrated during physical activities. Breathing through your mouth while exercising increases the chances of dry mouth and bad breath.
4. Eat plenty of fresh vegetables and fruits when you are dieting. They help remove tartar from your teeth and promote fresh breath by providing your body with the right type of energy.
5. Don’t forget to eat breakfast. Not only does it jump-start your metabolism for the day, but it also gets your mouth’s saliva production going to prevent the bacterial growth that gives you bad breath.
6. Avoid breath mints and gums that contain sugar. The bacteria in your mouth will feed on the excess sugar particles, increasing the risk of developing bad breath.
7. Avoid alcohol based mouthwashes and detergents – like sodium lauryl sulfate (SLS) – in your toothpaste. Both make your mouth even dryer.
8. Keep your tongue clean. Large amounts of sulfur-producing bacteria can build up on your tongue if it isn’t cleaned properly. If there is a white or yellowish coating on your tongue, gently brush it with a toothpaste filled, soft-bristled toothbrush.
9. Blow your nose more often. Colds and allergies can make bad breath worse by providing mucus for germs to live in.
10. Stop smoking. Smoking dries out the mouth and creates a thriving environment for bad-breath producing bacteria.

Of course you care about how your hair looks! Who doesn’t? Ever since humans emerged from caves, we’ve used our hair to broadcast our health and vitality. In fact, data suggests that some politicians get elected just because of their healthy hair.

With that in mind, it’s important to remember that what you feed your body also feeds each of the 150,000 hair follicles on your head.

Here are six top foods that will keep your hair looking healthy:

• Green tea, walnuts, and salmon. The polyphenols and omega-3s in these foods not only keep you’re your heart and brain healthy, they make your hair shiny too.
• Fruit. Peaches, strawberries, mango, kiwi, and citrus fruits are rich in vitamin C, which is essential for making collagen that gives structure to hair.
• Healthful B-rich foods. B vitamins – especially vitamin B6 and folic acid – ensure a good supply of blood and oxygen to your hair follicles, which encourages growth and may slow hair loss. B-rich foods include beans, peas, carrots, cauliflower, soybeans, nuts, eggs, and whole grains.
• Dark green veggies. Think spinach, broccoli, and Swiss chard. They’re great sources of vitamins A and C, which help produce sebum, the scalp oil that’s a natural hair conditioner.

So, what food should you skip for healthy hair??

Animal fat (especially if you are already losing hair). Animal fat (the kind in red meat) can lead to hair-follicle damage by increasing DHT production (which shrinks hair follicles in men who are genetically predisposed to hair loss).

In 2003, North Carolina ranked fifth, nationally, in the production of bell peppers – with the majority of the industry focused on providing for the fresh market (less than 20% of North Carolina bell pepper production goes towards processed foods). Go North Carolina!!

Need an idea for what to do with your peppers, come July, when it’s time to pick them? Here is a recipe out of The New American Plate Cookbook (from the American Institute for Cancer Research) to get those juices flowing:

Ingredients:

½ cup diced red bell pepper

½ cup diced green bell pepper

½ cup diced yellow bell pepper

½ cup diced orange bell pepper

½ medium red onion, diced

½ jalapeno chile pepper, seeded and diced*

1 garlic clove, finely minced

4 tablespoons extra-virgin olive oil

2 tablespoons red wine vinegar

¼ cup minced fresh cilantro, loosely packed

Mix all of the ingredients in a medium bowl and refrigerate for at least 1 hour before serving (to allow the mixture to marinate).

* Note: Wear rubber gloves to handle fresh chiles, and keep your hands away from your eyes (or any other sensitive skin tissue) until you have had a chance to thoroughly wash them.

Serves: 6

Serving Size: 1 cup

Ingredients:

1 15-oz can organic black beans, well-drained

1` 15-oz can organic cannelloni beans, well-drained

1 cup diced red onion

1 1/3 cup diced red and yellow green peppers

1 large jalapeño pepper, minced

1/4 chopped fresh cilantro

2/3 cup commercially made tomatillo sauce

1 avocado, peeled and diced

1/4 tsp sea salt, to taste

Directions:

1. In a large bowl, combine the beans, onion, bell pepper, jalapeño, and cilantro.

2. Stir in the tomatillo sauce. Then add the avocado and stir gently. Serve as a salad and enjoy!

 These ideas, adapted from the book, Catch Fire: A 7-Step Program to Ignite Energy, Diffuse Stress, and Power Boost Your Career, by Peter McLaughlin, can help avoid burnout.

1. Master your mind- be aware of your energy levels and emotional states.
2. Eat for performance- alter your eating habits to support high energy and productivity. Think of a great diet as more of a source of fuel, what you eat enables the effectiveness of your body’s ability to perform at its peak level.
3. Work out to work better- even though you may be tired from work, exercise produces changes in your body and brain that revitalize you. Working out has been shown to boost mental performance and improve the emotional response to adversity.
4. Take a reprieve from work and stress- by building regular breaks into your daily schedule, you can increase your vitality and gain a renewed perspective. Walking to the water cooler, gazing out the window, or having a healthy snack are simple ways to recharge your body.
5. Learn to love problems- even in the face of challenges, you can control your emotions, manage your energy levels, and see opportunities that arise from challenging situations.
6. Take humor seriously- a sense of humor plays a critical role when you are trying to deal with stress and burnout. Bringing humor into your work enhances enjoyment, dissipates tension, and engenders a heightened state of perspective and control. Fill your workspace with jokes, cartoons, and objects that bring a smile to your face.
7. Create an energizing environment- modify your physical workspace as much as you can. Bring fresh flowers into work, hang up colorful paintings, and have an object that will remind you of fun, relaxation, or something/someone that is special to you.

1/3 cup reduced-fat mayonnaise

3 tablespoons non-fat Greek yogurt

3 tablespoons lemon juice

1 teaspoon Dijon mustard

1/4 teaspoon salt

1/4 teaspoon black pepper

2 tablespoons fresh chopped chives

1 large Asian pear, cored and cubed

2 cups Romaine lettuce, chopped

5 celery stalks, chopped

1 cup seedless red grapes, halved

1 cup pecan halves, lightly toasted

Directions

Toast pecans on a non-stick cookie sheet at 400 degrees for 5-10 minutes, turning them over once. In large bowl, whisk together mayonnaise, yogurt, lemon juice, mustard, salt, pepper, and chives. Add pear, lettuce, celery, grapes, and pecans to bowl – toss to coat. Serves four.

Nutrition Facts (per serving):

301 calories, 5g protein, 20g carbohydrates, 25g fat (2.6g saturated), 6g fiber

Although it may seem like processed foods (i.e. – a box of instant potatoes) are the better deal over fresh fruits and vegetables (i.e. – a five pound bag of russets), research shows the opposite to be true; fresh produce often yields more servings by weight, and because it retains all of its fiber and fluid, it’s more filling, too. Just remember not to buy more than you or your family can eat – because allowing food to spoil is like throwing money out!

Here are a few shopping tips to extend your dollar:

Fresh Foods

• Plan to use more perishable foods (tomatoes) first, and save heartier produce (broccoli) for later in the week.
• Stick to what is in season (apples in the fall, strawberries in the summer, etc.)

Pantry Staples

• Think long term – stock up on sale items
• Beans, whole wheat pastas, brown rice are healthy, inexpensive, and versatile options

On-the-go (understanding convenience usually comes at a cost)

• Pick up a 32oz carton of yogurt (as opposed to splurging on 6oz cups) and portion it out yourself
• Toss together a handful of nuts and dried fruit (which is cheaper than buying the premade trail mix)

In the event that you do find yourself spending a few dollars more each time you shop, think of it as part of your health insurance plan – the little you spend now will go a long way in decreasing your long term healthcare costs for chronic diseases that you may develop because of unhealthy eating habits.