Taste Test: Rachel's Cottage Cheese Roasted Red Pepper

Unlike many people, I eat cottage cheese because I really like it. Loaded with protein and low in fat, it makes a perfect mid-afternoon or nighttime snack (Bedtime Snacking on Cottage Cheese). Cottage cheese is also quite versatile: My favorite snack is a ½ cup of unsalted cottage cheese topped with jalapeño peppers and a tablespoon of salsa.

So I was delighted when I spotted Rachel’s Wickedly Delicious assortment of cottage cheeses on my grocer’s shelf. Although Rachel's yogurt launched stateside in 2007 (it’s a UK-based brand), the cottage cheese line was just introduced nationwide this year.

Rachel’s cottage cheese products, sold in single servings, include "sweet and savory flavor infusions." The sweet (fruity) varieties consist of lemon verbena berry, pomegranate orange cranberry and pear mangosteen, while the savory (veggie) variations include sun dried tomato pesto, cucumber dill and roasted red pepper.

I tried the roasted red pepper because I was impressed with the fact that a 142g container had only 120 calories, 2g of fat, 14g of protein, 4g of sugar, 6g of carbohydrates, and a whopping 6g of fiber--more fiber per serving than any of the other flavors.

Since the goodies are at the bottom, you have to stir the cottage cheese before you eat it. The first thing that struck me is the texture was not as thick as I had expected it to be; it was very creamy.

I generally by unsalted cottage cheese, so I thought it tasted salty. But with 440mg of sodium, it’s equivalent to most cottage cheeses on the market.

The taste, however, is what sold me on the product. There were just enough roasted red peppers to add zest without overpowering--and the texture was nice and velvety.

The products aren’t cheap--my Publix Greenwise was selling them at 2 for $3--but then again, yummy products like these usually aren’t.

Rachel's cottage cheese is free of artificial flavors, colors, preservatives and sweeteners and is made using milk from cows not given artificial growth hormones (rbST-free).

Given the option, I still prefer making this high-protein snack from scratch, mixing my add-ons to natural, unsalted low fat cottage cheese. But Rachel’s cottage cheeses make a convenient, prepackaged alternative.

Why does this matter to you? Because Rachel’s savory cottage cheese varieties make healthy, nutritious on-the-go snacks. And remember, cottage cheese is low in fat and carbs and very high in protein. It is also a good course of calcium, with Vitamin D!

Why You Should Eat Cinnamon and Cayenne Today

We may not think of them as health foods, but many spices are actually considered super foods.

Although earlier studies suggesting cinnamon could reduce blood sugar in people with diabetes have not lived up to the promise, this mild yet powerful spice has benefits that go beyond reducing blood sugar.

Cinnamon's phytochemical compounds, for example, help control cholesterol and triglycerides.

Cinnamon also has high levels of inflammation-inhibiting antioxidants called polyphenols, which may protect against diseases related to oxidative damage, including atherosclerosis, Type 2 diabetes, and some cancers.

Plus, cinnamon is an excellent form of manganese, fiber, iron and calcium.

Cayenne’s phytochemical capsaicin, meanwhile, helps heart health by reducing cholesterol and triglycerides. It also improves digestion and reduces gas, and may also help prevent and treat some cancers.

Even though mild peppers such as bell and paprika contain capsaicin, it is found in greater concentration in peppers with more heat, like jalapeno, chili and cayenne. (Interestingly enough, despite its heat, cayenne actually sets off a "cooling center" in your brain, which brings your body temperature down.)

Mix cinnamon and cayenne together, and you’ve got a healthy, nutritious seasoning to add to your protein shakes, oatmeal, eggs, drinks and more. And there are so many ways to incorporate cinnamon and cayenne into your everyday foods.

Craving something sweet and spicy for breakfast? Chop up an apple, sprinkle with cayenne and cinnamon and microwave on high for 30 seconds to soften. Eat alone or mix with oatmeal. I like to add ¼ cup of raw oatmeal--it’s like muesli--to the warm apples.

You can also warm up your mornings by adding cayenne and cinnamon to your ground coffee beans for a spicy java.

Fitness model Maggie Diubaldo suggests this delicious breakfast shake with something she's dubbed "Maggie Love": cayenne pepper, cinnamon, and stevia, all to taste.

1 cup All Whites 100% Liquid Egg Whites

Maggie Love, to taste

Blend ingredients in a blender or mixer so that the egg froths on top.

If you’ve got more time, try this Breakfast Surprise:

1 cup All Whites 100% Liquid Egg Whites

¼ cup oats

1 tbsp natural nut butter

2 packets of stevia natural sweetener

cinnamon

cayenne pepper

Mix all the ingredients together in a large non-stick frying pan at medium to low heat. Scramble together like scrambled eggs until fully cooked.

If you’ve got a sweet tooth, add cinnamon, cayenne, 1 tablespoon of unsweetened cocoa powder and 2 packets of Splenda or stevia to a cup of skim milk for a warm treat.

You can also add cinnamon and cayenne to spice up vanilla or chocolate protein shakes.

Why does this matter to you? Because eating healthy doesn’t have to be bland! Heat things up with cinnamon and cayenne and get a nutritional boost from these nutritious spices.

Infants Need Exercise Too!

Not that type of exercise. But did you know physical activity is important to your babies' maturation process? We're not talking push-ups, but pat-a-cake and peek-a-boo.

According to the American Dietetic Association, physical activity is important to infants' normal maturation process. In fact, infants who are sedentary tend to roll over, crawl and walk later than babies who receive physical stimulation.

So what can you do as a parent to help your baby stay active?

According to the ADA, simple things like giving infants freedom of movement encourages them to search their environments and learn about their surroundings. Make sure to create a safe home environment so your baby can explore safely.

Playing with babies also helps them see you value physical activity. BabyZone.com suggests these 3 playful baby games to foster motor skills:

Ahh-Boom
When baby is between 5- to 7-months old, prop her in a sitting position facing you on your lap. Lower your head and gently touch foreheads with your baby while slowly saying, "Ahh-boom!" at each touch. In time, your baby will anticipate the game by leaning forward before your foreheads meet.

Sooo Big
Your little one loves it when you lift both his arms up very high and exclaim delightedly, "How big are you? You are so big!" Once your child has learned this game, lift your hands up high and let your child stretch his own arms way upward as you exclaim, "Sooo big!"

This Little Piggy
Respond to your baby's burblings with encouraging words as you play "This Little Piggy Went to Market" with her tiny toes. Your baby learns that despite being a small creature, she has control over play situations: Notice how she thrusts out her toes in a clear request to play the game again and again!

Why does this matter to you? Playpens have their use, but when possible--and under your watchful eye--let your infant move around freely. More importantly, engage with your child on a daily basis. It will improve your infant’s functioning and help nurture your relationship.

Are You Neglecting Your Posterior?

You’re dutifully hitting the gym four times a week, but how do you train your posterior chain?

The posterior chain muscles include the lower back, glutes, hamstrings and calves. Developing and strengthening this area will not only improve your strength and speed, but help balance out the generally overly dominant quadriceps muscle.

When your quads are too strong, the muscles on the front of your body tighten, stretching the opposite muscles--your glutes and hamstrings--making them longer and relatively weaker (Quad Dominance and Neck Pain in Women). And sitting at a desk all day further shortens your hip flexors.

But there are several exercises you can incorporate into your workouts to strengthen your posterior chain muscles. These include good-mornings, Romanian deadlifts, deadlifts, hip-dominant lunges, step-ups, reverse hypers and back extensions.

Back extensions are often overlooked at the gym. Try adding a medicine ball to make the exercise more challenging:

Position your thighs prone on a 45 degree back extension machine, with your ankles secured under the padded brace and your hips (and not your abs) resting on upper pad.

Hold a medicine ball overhead with your elbows extended.

Lower your torso by bending at your waist until fully flexed, still holding the medicine ball overhead, elbows straight.

Rise back to the start position so your torso is parallel to your legs, always holding the medicine ball overhead, elbows straight.

You can also hold a small weight plate (5 or 10 lbs) behind the neck to give added resistance. If you don't have access to equipment or a gym, you can perform back extensions on a Swiss ball.

Remember power comes from the hips! In fact, three-quarters of your lower body training should be devoted to these exercises, including single-leg variations.

Why does this matter to you? Besides improving your overall strength and speed, a strong posterior chain can help stave off injuries such as hamstring and hip flexor strains as well as chronic low back pain. A well-developed posterior chain will also improve your posture--and your backside!

Why You Should Eat Jicama Today

A dietary staple in Latin America, jicama is a root vegetable that looks like a turnip with thin gray, tan, or brown skin and a white, fleshy interior. Raw jicama tastes similar to an apple crossed with a potato. Best of all, this healthy food is low in calories and fat, but high in fiber.

A 60 g serving of jicama (about ½ cup) has only 25 calories, 5 g of carbohydrates, 3 g of dietary fiber, and 1 g of sugar--and is completely fat-free. In fact, jicama is 90 percent water.

Jicama is available year-round in your supermarket’s produce section. Choose tubers that are firm and have dry roots and make sure it is not blemished or bruised. Jicama can be stored in a plastic bag in your refrigerator for up to two weeks.

So how can you incorporate jicama into your diet?

Jicama can be baked or broiled like a potato (although it is not nearly as starchy). But I find the best way to eat it is raw.

To prepare the raw jicama, peel it with a vegetable peeler, then halve from top to bottom and lay it cut side down on the board (this keeps it from rolling). Then cut the halves into slices about 1/4-inch thick. Add a hint of fresh limejuice and sprinkle with cayenne pepper for a tasty, Mexican-style snack. Pack in a sandwich bag or plastic container and take it with you.

Two cups of this Mexican-style jicama has only 100 calories and 12 g of fiber--that’s half the daily amount recommended by the American Dietetic Association.

And unlike apples, which turn brown when their iron-containing chemicals react with oxygen in the air, jicama does not discolor when exposed to the open air for a while. This makes jicama a perfect snack to tote and good selection for crudites.

In cooking, jicama tends to take on the flavors of the ingredients it is being combined with, which makes it a nice complement to stir-fry dishes.

Why does this matter to you? Because most of us don’t consume enough vegetables and fiber on a daily basis. If you’re in a mid-afternoon snack rut, snap out of it by packing Mexican-style jicama a couple of times a week. It’s a snack that’s packed with calcium, magnesium, potassium, vitamin C, A and beta-carotene!

Chocolate Seduction: Valentine’s Day Options

Valentine’s Day is the single biggest day of the year for chocolate sales.

According to Nielsen, consumers are expected to buy more than $345 million in chocolate candy during Valentine’s week, with more than 58 million pounds of chocolate candy being sold. And February 13, the day before Valentine’s Day, is the top total candy and chocolate candy buying day in February.

What are folks on a diet to do?

It’s hard not be tempted by those heart-shape boxes filled with assorted chocolates. But if you’re watching your weight, you do have some options. For example, you can bake a Chocolate Sweetheart Cake.

This recipe is featured in this month’s Diabetes Health Magazine, which means it’s low-carb friendly. Make it in the shape of a heart, and you’ve got yourself a perfect Valentine’s Day treat.

One slice of Chocolate Sweetheart Cake has only 212 calories, 7 grams protein, 16 grams fat and 5 grams carbohydrates.

If you’re thinking of indulging in a box of sugar-free chocolates, however, think again.

"To make chocolate 'sugar free,' sugar alcohols, usually maltitol, are used in place of sucrose or table sugar. These sugar alcohols, known as polyols, have fewer calories and tend to have less of an impact on blood glucose than does regular sugar," Gerri French tells DiabetesHealth.com.

"However, many people’s digestive systems can tolerate only a small amount of these foods before they experience a laxative effect," she adds.

One thing regular chocolates and sugar-free chocolates have in common is they are both high in calories and saturated fat. But one-third of the saturated fat in regular dark chocolate is a unique saturated fat called stearic acid, which does not seem to contribute to heart disease.

So if you are going to indulge in chocolate, go for a delicious, decadent dark chocolate. Good ones to try include Godiva Santo Domingo 85% or Lindt Excellence 85% Cocoa Extra Fine Dark Chocolate Bar.

Dark chocolate provides the greatest benefit because it contains the most cocoa butter. Check labels and choose chocolates that have cocoa, cocoa mass, and cocoa butter as the main ingredient and the least amount of sugar and additives.

And remember, dark chocolate is fine in moderation (A Square a Day Keeps the Doctor Away). A study published in the Journal of Nutrition found that dark chocolate can significantly reduce the inflammation that leads to cardiovascular disease.

Why does this matter to you? Because there is no way to avoid Valentine’s Day, a holiday that revolves around chocolate. So you can do one of two things: indulge or restrain. If you choose to indulge, find the most decadent, high-quality dark chocolate out there and enjoy. If you want to have a treat without the insulin rush, find modified recipes like the Chocolate Sweetheart Cake, which will satisfy your craving for chocolate without added the sugars or that unwanted laxative effect. Just make sure the indulgence ends after one serving!

Mini Curl, Press & Push Up + Lunge Workout

This is one of those workouts that sounds and looks a lot easier than it is. But this Mini Curl, Press & Push Up + Lunge Workout is a challenging way to train your entire body when you have limited time and space.

Stand holding a pair of dumbbells at your sides. Perform a dumbbell curl until the weights are at shoulder level. Rotate your palms so they are facing away from you and perform overhead shoulder press, then lower dumbbells through same motion--slow and controlled.

Once you’re back to the starting position (with the weights by your side) lower the dumbbells down to the ground, thrust your feet back and do a push up (with your hands still on dumbbells). Then quickly snap feet back to your hands and stand. That’s one rep!

This exercise incorporates four movements into one: A bicep curl, a shoulder press, a push-up and a burpee. Remember to keep your core tight throughout the entire movement. It’s a lot harder than it sounds!

Once you’ve completed 10 reps, drop the dumbbells and go right into your lunges.

Stand with feet together, take a big step forward and slowly lower your body into a lunge position. Slowly push back up to starting position, making sure to push through your heel. Switch legs and repeat. That’s one rep.

Remember not to not lean forward when lunging. Lunges are a great overall lower body exercise that work your quads, hamstrings and glutes.

Take a few breaths and pick up the dumbells for your next set.

Modifications
To boost the workout’s intensity, complete 10 sets of 10 reps--and hold on to the dumbbell while performing your lunges.

If you’re a fitness newbie, aim for 5 sets of 10 repetitions.

Only got 10 minutes? Work in as many sets of 10 repetitions you can fit in.

Why does this matter to you? This combination mini workout requires strength, flexibility, balance, endurance, and explosiveness! Remember, mini workouts aren’t a replacement for weight training sessions, but they are a versatile, inexpensive, and time efficient way to improve your overall fitness.

Peanut Products: The Good and the Bad

If you eat peanut products regularly, check the Food and Drug Administration’s list of recalled foods, because it seems to get longer every day.

When the outbreak first started, Peanut Corporation of America said its tainted products were distributed only to institutions, not stores. But the company recently issued a statement listing several brands formerly sold directly to consumers now available at retail stores.

The latest peanut-related recalls include:

Trader Joe's Peanut Butter & Chocolate Chip Cookies and Vegan Trail Mix

Cookies and Frozen Gluten-Free Peanut Butter Cookie Dough

Kmart’s Super Kmart bakery goods that contain granulated peanut products

Rite Aid’s Chocolate Peanuts and Bridge Mix

Since the onset of the Blakely, Ga.-based PCA salmonella outbreak, more than 1,800 peanut products have been recalled. And according to the Center for Disease Control, at least 600 people in 44 states and one person in Canada have been sickened by the outbreak strain of Salmonella Typhimurium. The outbreak may also have contributed to at least eight deaths.

Although most cases peaked in December, the CDC notes it's too early to declare the outbreak over since it can take up to three weeks for cases to be reported to the CDC.

To be safe, check out the FDA’s searchable list of peanut product recalls. Here are some popular health food brands included on the recall list.

SunSpire Organic Dark Chocolate Crunchy Peanut Clusters
ThinkThin Dark Chocolate
ThinkThin Chocolate Mudslide
Genisoy Organic Apple Cinnamon Soy Protein Bars
Glutino Organic Chocolate & Peanuts Bars
Kashi™ TLC™ Chewy Granola Bars Trail Mix
Kashi™ TLC™ Chewy Granola Bars Honey Almond Flax
Kashi™ TLC™ Chewy Granola Bars Peanut Peanut Butter
Kashi™ TLC™ Chewy Granola Bars Club Pack
Kashi™ TLC™ Oatmeal Dark Chocolate Chewy Cookies
Kashi™ TLC™ Oatmeal Dark Chocolate Chewy Cookie Club Pack
Kashi™ TLC™ Happy Trail Mix Chewy Cookies
Kashi™ TLC™ Oatmeal Raisin Flax Chewy Cookies
Bear Naked Appalachian Trail Mix
Detour Bars, several varieties including Runner, Biker and Core Strength
Barron Specialty Foods’ Thai Curry with Peanuts Seasoning Mix
Ethnic Gourmet Chicken Pad Thai
Ethnic Gourmet Pad Thai with Shrimp
Ethnic Gourmet Pad Thai with Tofu
Gluten Free Café Asian Noodles

The good news is major national brands of jarred peanut butter found in grocery stores have not been linked to the outbreak or recalled.

But while popular peanut brands like Jif are safe, they aren't the best choices--most contain refined salt and sugar as well as hydrogenated oil, an additive that keeps the oil from separating--good for shelf life but bad for your health.

By law, peanut butter found on the grocers' shelves must contain 90 percent or more peanuts with no artificial sweeteners, colors or preservatives.

Natural peanut butter, however, must contain 100 percent peanuts with no hydrogenated oil (the oil will separate from the peanuts and must be stirred back in) and it must be refrigerated.

Peanut butter spreads, on the other hand, contain only 60 contain peanut butter and do not have to be refrigerated.

So why not try grinding your own peanut butter at your local health food store? Flip the switch and watch the peanuts get ground into creamy, yummy peanut butter. And unlike jarred peanut butter, it won’t separate.

Or you can also make your own peanut butter at home by blending roasted, salted or unsalted peanuts and a couple tablespoons of peanut or safflower oil (the added oil helps make the peanut butter smooth). You can leave it chunky or keep processing it until it is smooth. Check out Alton Brown’s Homemade Peanut Butter for more.

Why does this matter to you? The peanut butter fiasco reminds us why it’s important to eat wholesome, unprocessed foods. Use processed snacks sparingly and do your research on the foods you buy.

Why Not Have Quinoa for Breakfast?

Although quinoa (pronounced KEEN-wa) is often referred to as a grain, it’s technically a fruit. It’s also a complete protein that is high in lysine, methionine and cystine. This is why it has been called nature’s perfect food.

Quinoa is often used as a lighter alternative to starchy side dishes such as rice and pasta, but it also makes an excellent alternative to breakfast cereals and oatmeal, especially if you don’t eat grains, wheat and spelt, which can irritate the intestines.

You can buy quinoa in bulk or prepackaged boxes, but for an easy to prepare breakfast, try Quinoa Flakes, 100 percent organic quinoa steam-rolled into a quick cooking quinoa flake. (You can also use the flakes for pancakes or waffles, coating for cooking fish or chicken, and baking muffins.)

Here are some great quinoa breakfast recipes:

Quinoa and Egg Breakfast
Prepare one serving (1/3 cup) of Quinoa Flakes. Add a pinch of salt to taste and top with one or two poached eggs or mix in chopped turkey sausage. (It’s a good idea to rotate eggs with other sources of protein to avoid developing allergies).

Quinoa Breakfast Porridge
Combine ¼ cup of quinoa, ½ cup of water, 1 tbsp of natural peanut butter and some cinnamon in an uncovered pot. Bring to a boil, cover and simmer for about 20 minutes. Let stand 5 minutes and serve.

Laded with complex carbs, quinoa makes a great post-workout food if you’re having breakfast following an exercise session.

Post-Workout Quinoa Breakfast
Prepare one serving (1/3 cup) of Quinoa Flakes with 1 cup of milk and 1 scoop of whey protein isolate (vanilla flavored). Top with blueberries, strawberries or cherries.

Besides its unique protein, quinoa is also high in essential linoleic acid, fiber, minerals, and vitamins.

Why does this matter to you? On top of all its health benefits, quinoa is suitable for folks with special dietary needs, such as lactose-intolerance, vegan diets, gluten-intolerance, diabetes, and low sodium diets. If you don’t eat grains, it’s a great alternative oatmeal.

5 Reasons to Invest in a Medicine Ball

Medicine balls, once primarily used for boxing and football training, have gained mainstream appeal in recent years. A medicine ball is a versatile piece of exercise equipment that I recommend to everyone.

If you’re not convinced, here are 5 reasons why you should invest in a medicine ball today:

1. A real bang for your buck! Medicine balls are not expensive. While you could spend up to $40 on a leather medicine ball, you can get a durable rubber one for under $20, depending on the size (they range in size from 6 to 15 pounds). And you can easily do over 40 exercises with just one ball.

2. No space required. A medicine ball is a great way to add light resistance training to your home workouts. A medicine ball can help strengthen your abdominals, arm and leg muscles, shoulders, and your lower back.

3. They are compact. Unlike most home exercise equipment, medicine balls don’t take up a lot of room in the house--and they easily fit into a gym bag. You can do medicine ball workouts in your living room or back yard.

4. Perfect for two-people workouts. Medicine balls are perfect if you have a workout partner. Have fun with it, challenge yourselves, and be creative with your exercises. There are many throws and passes you can integrate into your routine.

5. They make exercises more challenging. If you can hold a standard plank for more than 1 minute, it’s time to up the challenge. A medicine ball is a great way to increase the intensity on a variety of exercises, including planks, push-ups and squats.

One of my favorite medicine ball exercises is the alternating push-up. Get into a standard push-up position, with the medicine ball under one hand. Perform one push-up, and when you reach the top of the movement, roll the ball over to the other hand and do another push-up. That’s one rep.

Do 3 sets to failure, or repeat 3 sets of 12 for a warm-up before your regular chest work.

Why does this matter to you? Because medicine balls are a good way to spice-up standard exercises like push-ups. You can also incorporate medicine ball exercise, like medicine ball slams, to add variety to your ab training routine. While a medicine ball isn’t a substitute for weights, it is a great stand-in for days when you can’t make it to the gym.

Why You Should Eat Sardines Today

Yes, sardines--the unpretentious little fish that comes in metal tins with peel off tops--are a nutritional powerhouse. And not only are they good for you, they’re cheap and come ready to eat, making them a perfect food for the prep-challenged. But what’s so great about sardines?

Sardines are loaded with calcium, magnesium, iron, phosphorous, potassium, zinc, copper and manganese. They are also a great source of nonmeat vitamin B12. In fact, one tin of sardines provides 150 percent of the Daily Value.

Sardines are also a great source of selenium.

But sardines’ biggest health benefit lies in their high concentration of omega-3-fatty acids, which reduce triglyceride levels. Besides fish such as salmon, sardines are one of the best sources of omega-3s.

The advantage of getting omega-3s from sardines is that their smaller size makes them less likely to have accumulated toxins such as mercury, dioxane and PCB.

Remember: the bigger the fish, the more mercury it contains. Fish such as shark, swordfish, king mackerel, and tilefish, for example, contain high levels of mercury. And while canned light tuna contains a small amount of omega-3 and fairly low mercury levels, fresh tuna steaks and albacore tuna contain three times as much mercury.

You can’t go wrong with sardines!

You can buy sardines that are packed in water, mustard, tomato sauce or olive oil. Keep in mind that the oil can add to the calorie and fat content, but it’s a great choice if you’re using sardines as your protein on a salad, since you can use the oil in place of dressing.

The oil also contains those essential omega-3s, according to Jonny Bowden, author of 150 Healthiest Foods on Earth.

"Two things to remember: One, if you eat fish packed in oil, don't throw away the oil--instead use the oil, since a lot of the omega-3s from the fish are likely to drain into it," Bowden explains.

"If you get fish packed in water (which is fine), the omega-3s will stay locked in the fish since oil and water don't mix."

Here’s a recipe for a heart-healthy beet and sardine sandwich:

Ingredients
1 Ezekiel English muffin
1 small cooked red beet
2 boneless sardines in oil

Chop the beet and the sardines together and spread on the Ezekiel English muffin.

You can also make your own sardine pate by mixing one tin of sardines in tomato sauce with 8oz of Philadelphia Whipped Cream Cheese. Add pepper and lemon juice to taste. Chill and serve! You can spread the pate on celery sticks for a great snack.

Why does this matter to you? If you workout, sardines provide your body with protein essential for building and maintaining muscle mass, while the omega-3s help your cardiovascular health by raising good HDL and reducing bad LDL cholesterol levels. And omega-3s, like the ones found in sardines, may also help speed recovery from certain sports injuries.