Last Week’s Workouts

Last week’s workouts had minimal running. As I mentioned on Wednesday, my right Achilles started to feel different. When I say feel different, I don’t mean hurting or pinching or any other horrible feeling that can come...

Year of Running – 2018

As much as I can’t believe it, it’s that time of year again. Time to look back and reflect on the past 12 months that were 2018. I know there’s still 19 days left in the year but...
This is a sponsored post on behalf of Barlean’s. I’ve always associated peppermint with Christmas. It makes me think of when it’s a cold December day and you take a deep breath outside. It takes your breath away but it feels refreshing at the same time. I probably think of peppermint and Christmas because of Candy Canes. You can’t have Christmas without Candy Canes. Do you know they make Oreo Candy Canes? Blech! Call me a traditionalist but I like the plain peppermint candy canes best. Why ruin Oreos by putting it in candy cane form? Years ago, a friend of mine, tried to get me to like adding a pump or two of peppermint to my iced coffee. I thought it was disgusting. Why would she ruin peppermint for me like that? But then that same friend introduced me to one of my all time favorite indulgent drinks, Peppermint Mocha. There’s just something about the flavor of chocolate and peppermint that gets me every time. A peppermint mocha is what inspired this delicious concoction of salty pretzels, cooling peppermint candy and dark and dreamy chocolate. Always a winning combo, right? If you are short on time and want a holiday inspired treat, this Pretzel Peppermint Bark is it! Print Pretzel Peppermint Bark Ingredients 1 (12 oz) bag of dark chocolate chips 1 tbsp Barlean's Seriously Delicious Essential Woman Chocolate Mint (optional) 1 cup chopped pretzels ¼ cup crushed peppermint candies Instructions Line a cookie sheet with parchment paper. Set aside. Melt dark chocolate chips in microwave in 30 second intervals, stirring until chips are smooth. Add 1 tbsp of Barlean's Seriously Delicious Essential Woman Chocolate Mint to chocolate and stir. Pour chocolate on sheet tray and spread into an even layer. Top with pretzels and candy canes then refrigerate until hardened (about 30 minutes). Once hardened, break into pieces and enjoy! 3.5.3251 I added an extra bit of goodness to the Pretzel Peppermint Bark with a dose of Barlean’s Seriously Delicious Essential Woman Chocolate Mint. You may be familiar with Barlean’s Omega Swirls. It’s the exact same formula just a new name. They believe their Omega-3 supplements are both serious and delicious which is why they’ve changed the name. A serving of Barlean’s Seriously Delicious Omega-3’s is made with Flaxseed Oil, Evening Primrose Oil and Special Plant Phytonutrients which supplies Omegas 3, 6 and 9 and GLA (Gamma Linolenic Acid). It’s made with no artificial flavors or colors and made with real chocolate. As always, the Seriously Delicious Omega-3’s are vegan, Gluten-Free, and non-GMO. It’s easy to get a dose of Omega-3’s by the spoonful or adding it to smoothies, drizzled on oatmeal or stirred into your favorite Pretzel Peppermint Bark. What’s your favorite holiday treat? Have you tried Barlean’s Seriously Delicious Omega-3’s? Related
This post was sponsored by the Global Organization for EPA and DHA Omega-3s (GOED). All thoughts are my own. A new study funded by the National Institute of Health (NIH) examining the relationship between omega-3s and heart disease and cancer was recently released. The initial conclusion has some headlines saying omega-3s are ineffective, while others tout the benefits of taking omega-3 supplements, leaving the public confused on what to do when it comes to these vital nutrients. It has become commonplace in our society that every time a new study is released, headlines confuse consumers because they don’t put the study into perspective with all the other research that is out there. Upon thoroughly reading the study, it shows promising results, especially among two groups of people. Here’s a look into what is called VITAL, and what it means for your omega-3 intake. A Look Into the VITAL Study The VITamin D and OmegA-3 Trial (VITAL) was conducted among 25,871 older adults (ages 50 and older), over the course of five years. The question was whether taking 2,000 IU daily of vitamin D3 and/or 1g of omega-3s (supplying 840 mg of EPA and DHA) reduces the risk of major cardiovascular events*, that is: heart attack, stroke, or death related to cardiovascular disease (CVD). The study also examined the total invasive cancer (such as breast, prostate, and colorectal) in people who do not have a history of cancer. *[Think of an event like something that occurs in a moment in time, like a heart attack or, well, death. A condition is something you’d have for a while, like coronary heart disease.] At the end of the study, there was no meaningful risk reduction when these cardiovascular events were looked at all together, as the researchers originally intended. But after looking more closely at the data, researchers found that omega-3s reduce risk for certain specific events and conditions: There was a 28% reduced risk for non-fatal heart attacks among the omega-3 group (145 reported heart attacks in the omega-3 group compared to 200 among those taking placebo). There was a 50% reduced risk for fatal heart attacks (although to be fair there were not a lot of fatal heart attacks reported: the omega-3 group had 13 fatal heart attacks compared to 26 in those taking placebo.) There was a 17% reduced risk for total coronary heart disease (CHD)*, with the omega-3 group reporting 308 CHD cases verses 370 in those taking placebo. *[Cardiovascular disease (CVD) is a term that encompasses the heart and all blood vessels in the body. It includes events such as heart attacks (impaired blood flow to the heart), stroke (impaired blood flow to the brain) and conditions that can lead to these events such as clogged arteries. Coronary Heart Disease (CHD) is a type of CVD that affects the heart only.] In addition, there were two specific groups of people where the results are really promising: those with a low fish intake and African Americans. More research is needed to really understand these findings. The study results also found that whether a person was given omega-3 or placebo, it did not change the effects of cancer. This is not surprising, given that cancer protection is not a known benefit of taking omega-3s. Putting the Research into Context It is important to put this study in perspective as this is one of more than 3,000 human clinical trials on EPA and DHA omega-3s. Adding VITAL to the pool of research, when you take all the data from all the people involved in all the trials on omega-3s and cardiovascular effects, the evidence that omega-3s help reduce the risk for CHD and non-fatal heart attacks is even stronger. How Much Should You Take? After thorough review of international standards for EPA and DHA intake, the Global Organization for EPA and DHA Omega-3s (GOED) recommends the following daily intake: 500 mg per day for healthy adults to lower risk of coronary heart disease. 700-1000 mg per day to slow the progression of cardiovascular disease after it’s been diagnosed. For pregnant and lactating women, 700 mg per day of EPA and DHA, with at least 300 mg as DHA. More than 1 g (1,000 mg) per day for adults with additional health conditions, such as high blood pressure, high triglyceride levels or other cardiovascular risks. You can reach the daily recommended intake by eating two servings of fatty fish per week or taking a daily omega-3 supplement. One More Thing Heart health isn’t the only area where omega-3s have shown to be beneficial. Omega-3s are found in every cell of the body, and EPA and DHA are associated with cognitive health, eye health and prenatal health. The website has a lot of great information, written in easy-to-understand language, as well as videos to help educate on the importance of omega-3s.
With summer in full swing many folks are on a mission to lose those extra pounds and get summer beach bodies. Many of those individuals are turning to fad diets. Check out my take on many of these diets in these articles below. Everything You Need to Know About Intermittent Fasting via Insider— I’m not an advocate of intermittent fasting, but if it’s something you want to try I weigh in on the do’s and dont’s. Can You really Do the Whole30 As A Vegetarian via Greatist—Whole30 incorporates a lot of animal proteins, while eliminating grains, dairy, legumes, and soy. See what I tell this reporter who inquired about going on Whole30 as a vegetarian. What Is the Military Diet? Everything You Need To Know About This Strange 3-Day Diet Plan via—This quick fix diet has been all the rage this summer. See what I recommend to about this plan. Why This Dietitian Is Against Keto, Paleo, and Every Other Trendy Diet via U.S News & World Report Eat + Run— This article I wrote got quite a reaction from keto, paleo, and other diet advocates. Find out why I’m against these fad diets, and why I consider them unhealthy. The Keto Diet: Is It Worth A Try via– The ketogenic diet has become extremely popular for individuals looking to lose weight. In this article, I weigh in what the keto diet entails and the potential risks of following it. Ask the Expert: Carb Cycling For Weight Loss via Today’s Dietitian Magazine— In my monthly column for Today’s Dietitian Magazine, I discuss another trendy diet. Although carb cycling is used effectively for athletes, find out my thoughts on carb cycling for weight loss and if it is a safe way to lose weight.
Do you remember the Seinfeld episode of the woman with the goiter on her neck? That’s the possible consequence of iodine deficiency. There hasn’t been much talk of iodine and goiter since the 1920’s when a salt iodization was launched. However, recently there has been an increase in iodine deficiency. Find out what’s causing the deficiency and what you could be doing to ensure you’re taking in this important mineral. Are You Putting Yourself At Risk?With the increase in non-iodized salt and a use of more sea salt (which doesn’t usually have iodine added), there is now an increase in the number of people being diagnosed with iodine deficiency. A 2015 commentary published in The American Association of Clinical Endocrinologists discusses the decreased intake of iodine by 50% since the 1970’s and the reemergence of mild iodine deficiency. In addition, the same issue of the journal discusses a case study of four New Jersey women who were found probably iron-deficiency goiter. Why Is Iodine So Important?Although we only need a small amount, iodine plays many important roles in the body. It’s used by cells to covert food into energy and also needed in order for your thyroid to function properly and produce just the right amount of hormones. Thyroid hormones are essential for both children and adults, assisting in growth, brain development, reproductive health, and metabolism. This development starts in utero, which is why its critical pregnant women receive adequate amounts. Signs of Iodine DeficiencyThe Centers for Disease Control (CDC) has reported that iodine deficiency is one of the four major deficiency diseases in the world. Symptoms of deficiency can include enlargement of the thyroid gland, also known as a goiter, fatigue, constipation, unexpected weight gain, hair loss and sensitivity to cold temperatures. There are all the symptoms you’d also find with hypothyroidism (low thyroid hormones) since iodine is used to make thyroid hormones. Iodine deficiency can be especially dangerous when you’re pregnant or in children since it can affect brain development and reproductive health. Since iodine isn’t naturally found in many foods, cutting iodized salt out of your diet could be leaving you falling short of this essential nutrient. How Much Do You Need?The current daily Adequate Intake (AI) is 110 micrograms for children 0-6 months and 130 micrograms for those 7 to 12 months. The Recommended Dietary Allowance (RDA) is 90 micrograms for children ages 1 to 8 years old, 120 micrograms for children 9 to 13 years old, and 150 micrograms for those 14 years and older. Pregnant and lactating women require up to 220 micrograms and 290 micrograms, respectively. To give you an idea of how much that is, ½ teaspoon of iodized salt has 150 milligrams. Where Is Iodine Found?Since iodine is found in the soil, the amounts found in certain foods vary depending on how much iodine is present in the soil where the crops are grown. Some foods that are considered good sources of iodine include: Seaweed Cod Yogurt Shrimp Eggs Tuna Dried prunes Enriched grain products If you’re worried you may be at risk of a deficiency, the best way to insure you’re getting enough is to cook with and sprinkle a dash of iodized salt on your food. Just half a teaspoon over the course of the day is enough to avoid a deficiency.
This post was sponsored by American Dairy Association Northeast. All thoughts are my own Start the school year off by sending your kids to school with simple, creative lunchboxes. When putting together my kid’s lunchboxes, I always keep in mind the flavor, nutrition, and eye appeal. I also want to make sure it’s easy to pick up with smaller fingers and not too messy. Here are three fun lunchbox ideas that my kids love made with Cabot cheese. You can then enter for your chance to win a Cabot cheese gift basket to make any of these creations! What to Pack?When I think about what to pack for my kid’s lunch, I always make sure to include at least three food groups coming from fruits, vegetables, whole grains, dairy, and protein. That way I know my kiddo is getting the nutrients they need to grow and thrive. Dairy is one of the most important ingredients in building a lunchbox because it gives kids the nutrition needed to stay focused to learn. Dairy, like cheese, provides protein and calcium kids need to fuel growing bodies. Whether it is sliced or cubed in a bento box, shredded on a wrap or stacked on their favorite sandwich…any which way you slice it, cheese helps fuel their school day! Some of my favorite go-to ingredients from each of these categories include: Fruits: Grape halves, berries, melon chunks, and apple or pear slices (with a squeeze of lemon or orange juice to prevent browning) Vegetables: Baby carrots or carrot sticks, celery sticks, cucumber coins, canned low-sodium vegetables like green beans or carrot coins, jicama Whole Grains: Whole grain crackers, whole wheat tortilla (filled with cheese or beans), 100% whole wheat bread Dairy: Cabot cut slices of cheese, Greek yogurt, drinkable yogurt, low fat chocolate milk Protein: Hard boiled eggs, sunflower seed butter, turkey, chicken, beans, lentils, edamame, canned tuna or chicken, hummus And don’t forget the milk money – at just 0.35 cents and kept cold at 35-degrees – this farm fresh beverage is something ALL schools have available that you don’t need to worry about packing. 3 Lunchbox Ideas Here are three of my kid’s favorite lunches I pack for them. The All-American As PB&J being the quintessential lunch sandwich, I incorporate it into my kid’s lunchbox. As most schools are nut-free, I used sunflower butter instead of peanut butter. I also incorporate purple and green sliced grapes, sliced red bell peppers, pumpkin seeds, dried tart cherries, and slices of Cabot cheese The Mediterranean I grew up eating a Mediterranean diet, so I have always incorporated Mediterranean-style foods into my kid’s lunch boxes. This lunchbox contains my Israeli-Style Salad topped with a hard-boiled egg, canned chickpeas (rinsed and drained), whole wheat crackers with Cabot cheese slices, and diced watermelon. The Mexican-Style I’m a huge fan of Mexican fare and so are my children. In this lunch box I made cheese quesadillas using Cabot cheese slices, a side of low-sodium black beans, salsa, and long carrot and celery sticks (my kids love them this way), and skewered grapes and strawberries. For a variation, you can make the quesadillas with both beans and cheese. Enter For Your Chance To Win One randomly selected participant will win Cabot’s Cracker Cut Gift Box, Cabot tin lunchbox, Cabot water bottle, and 2 VIP coupons. Giveaway Begins: Friday 9/7/2018 at 12:00 am ETGiveaway Ends: Tuesday 9/11/18 at 11:59 pm ET You can enter my giveaway for the Cabot gift basket above by doing any of the following: Go to my Instagram page and tag two people in the giveaway post Go to my Facebook page and tag two people in the giveaway post Follow me on Instagram Follow me on Facebook Copy and paste this tweet, “Enter for your chance to win @CabotCheese delicious gift basket on @TobyAmidor #giveaway from @AmericanDairyNE” (only one time per day) In the comments below, tell me which lunchbox you will make for your kids. You do not need to purchase anything to win. Only open to legal residents of the 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 years of age to enter.
This post was created in partnership with Dannon Light & Fit. I have been compensated for my time commitment. However, my opinions are entirely my own and I have not been paid to publish positive comments. When my kids go back to school, that means getting back on my kid-centric schedule. In order to have the energy I need to keep up with my kids and their activities, I need to adjust my eating schedule accordingly. Here’s my typical back-to-school routine and a super simple yogurt dip recipe that I love making. A Typical DayWhen school is in full swing, I end up having to balance my kids, work, and my workouts. Taking care of me is a priority so I can be present and healthy for my kids and everything they need. Here is what a typical day looks like for me: 6:15am = Rise and Shine 6:20am = Exercise on the elliptical 7:20am = Breakfast 8:00am = Drive kids to school 8:30am = Work 10:30am = Morning snack 12:00pm = Pilates 1:00pm = Lunch 2:45pm = Pick up kids from school 3:30pm = Drive kids to activities 4:00 = Afternoon snack 5:00pm = More work 6:30pm = Pick up kids from activities 7:00pm = Dinner 8:30pm = Evening snack (with the family!) 10:30pm = Bedtime Although my schedule changes based on my children’s activities and my workout schedule– several days a week I have tennis matches or practice– I make sure to eat three meals and two to three snacks every day. In my house, we try to snack together. This is also a time that we can catch-up with one another. Planning My Snacks One of the biggest roadblocks I’ve had is to make sure to eat healthy snacks in-between meals so I don’t become overly hungry. As I am over 40 and my metabolism has started to slow down, I also want to keep my calories under control and aim for about 125 to 150 calories per snack. The 2015-2020 Dietary Guidelines for Americans recommend increasing intake of nutrient-dense foods, such as fat-free or low-fat dairy products, like yogurt. Greek yogurt is one of my favorite foods, so I typically turn to Light & Fit Original Greek Nonfat Yogurt with 80 calories and 12 grams of protein per 5.3 ounces. In addition, Greek yogurt is nutrient-dense and is often a good source of protein and calcium. Greek yogurts typically contain more protein than regular yogurts. At night I often crave something a little sweet, so Light & Fit helps satisfy my sweet tooth. I will also add a tablespoon of unsweetened cocoa powder if I’m in a chocolatey mood. It works well in the cherry, strawberry, and raspberry flavors. Putting my dip in a special glass, well just makes me happy! Cherry-Chocolate Yogurt Dip with Fruit Serves: 4Prep time: 10 minutes 2 (5.3 oz) containers Light & Fit Original Greek Cherry Nonfat Yogurt1 tablespoons unsweetened cocoa powder24 seedless green grapes, washed12 strawberries, washed and trimmed Special equipment12 (4-inch) bamboo skewers In a small bowl, mix together the Greek yogurt and cocoa powder. Thread each skewer with 2 grapes and 1 strawberry in the center. Repeat for remaining 11 skewers. Serve the yogurt dip with the fruit skewers on the side. Enjoy. Serving size: 3 skewers Nutrition Information (per 3 skewers)Calories: 79; Total Fat: 0 grams; Saturated Fat: 0 grams; Protein: 4 grams; Total Carbohydrates: 17 grams; Sugars: 13 grams; Fiber: 2 grams; Sodium: 13 milligrams For more delicious meal and snack ideas with Dannon Light & Fit Original Greek Nonfat Yogurt, follow @Lightandfit on Instagram and use the hashtag #LightandFitRD #LightandFit.
This post was sponsored by Revolution Foods.. All Thoughts are my own. Getting your kids to eat healthy everyday can be a challenge. It takes motivation, planning, and a little creativity. But teaching your kids about food and nutrition starting from a young age is great for instilling healthy habits they will stick to into adulthood. This is what I attribute most to my kids’ healthy eating habits and love for food. And teaching them to love healthy food doesn’t just stop when they get to be teens and tween, like in my household. Nutrition education is a continuous process where everyone is always evolving. These days, I step up their healthy eating game to the next level—and here’s how. The Importance of Nutrition EducationI’m pretty particular with whom I partner with. But when Revolution Foods approached me, I was honored because we are so in line with our mission to raise healthy eaters. Revolution Food designs, produces and delivers healthy, affordable meals to over 2,500 childhood education centers, districts, charters and community & after-school youth programs throughout the country. Their mission is to build lifelong healthy eaters by making kid-inspired, chef-crafted food accessible to all. To do so, the brand engages with students at every step of product development to ensure they create foods that kids will actually enjoy, works with renowned chefs to craft culturally and regionally relevant menus that broaden kids’ palates and, as the first company on a national level to offer a clean label supply chain, carefully selects real-food ingredients free of artificial flavors and colors. And in addition to creating well-balanced meals touting fresh, high-quality ingredients that exceed nutrition guidelines, Revolution Foods works with key partners (such as FoodCorps and Share Our Strength) to bring nutrition curriculum, cooking classes, gardening lessons, veggie tastings and other education events to students. As a mom, it is so important to know that there are companies out there, like Revolution Foods, that take every step to ensuring our youth is properly nourished in order to reach their fullest potential in school Revolution Foods believes that proper nutrition and healthy food can drive positive academic outcomes and help children achieve their true potential. Recent studies show that nutritious foods create improved health and academic outcomes. According to a recent paper published by UC Berkeley, students at schools that contract with a healthier school-lunch vendor perform better on tests. Furthermore, a recent survey conducted by Revolution Foods which included 1,800 students and parents nationwide revealed that both the majority of parents (95%) and students (77%) agreed that learning about nutrition and healthy eating was an important part of their education. Educating Kids About NutritionThere are several ways my family and I eat healthy throughout the day. Here are a few examples of simple tips and tricks that may also work for you: Eat Breakfast Daily: Ever since my kids were on solid foods, they ate breakfast. I even started my older two kids on oatmeal daily – and to this day, they’ll eat oatmeal regularly. I have instilled the idea of breakfast on my kids that if one day goes by where breakfast isn’t ready for them, they actually complain! Place Healthy Snacks Strategically: I always have healthy snacks on hand, but the trick is to put it out where the kids can see it. As many people, including kids, eat with their eyes – the snack should be visible but also eye appealing. My favorite is to put a bowl of washed berries front and center in the fridge – or this bowl of clementines on the kitchen table where my kids pass by numerous times a day. Show Kids Where Food Comes From: Many children are unaware of the farm-to-table process, or even what the fruit or vegetable looks like on the farm. I often take my kids shopping with me in the supermarket and teach them the different vegetables and fruit and how to select each. I also try to get them to our Saturday farmer’s market which showcases a variety of foods from fresh eggs to homemade jam. Also, every fall I take my kids apple picking, and then my entire extended family has a bake off (hello apple pies!). Some years I take them to farms with vegetable picking, like eggplant, string beans, and butternut squash. Through these various hands on methods, my kids have developed a true appreciation for food, which leads to better appreciation of meals made with fresh, whole ingredients. Educate On How To Balance A Plate: According to USDA’s MyPlate, half the plate should be filled with fruit and vegetables, one-quarter with grains, and one-quarter with lean protein. A glass of milk or dairy product should also be served on the side. Each meal I have my kids point out how their plate is set up, and tell me how it can be improved to be more like MyPlate. Of course, no plate is ever perfect, but if a plate is lacking vegetables, then I tell my kids to eat the missing food at their next snack. Have Kids Participate In the Kitchen: Since my kids were young I have taught them how to cook. From opening packages to mixing to measuring, they have done it all. As teens and tweens, they are now old enough to put together their own meals (with a little assistance when using the oven and stove, of course!). Smoothies and making scrambled eggs are two favorite meals to make for breakfast in my home. My New GoalAs healthy eating habits can always improve, I still discuss healthy eating goals with my kids. One healthy eating goal I’m aspiring to accomplish with my family in the new school year is: #MyNewGoal is to teach my girls how to make poached salmon and use leftover herbs and food scraps to flavor the water (such as herb stems and lemon peel) TELL ME: What is your #MyNewGoal for the new school year? Tell me in the comments below.
Getting quick, healthy meals on the table isn’t easy. The school year is under way, yet many folks are still struggling with dinner (and other meals!). That is why I am giving away three cookbooks that can give you simple, easy recipes to do so. The cookbooks include The Super Easy 5-Ingredient Cookbook, The Easy 5 Ingredient Slow Cooker Cookbook, and my Smart Meal Prep for Beginners. Below you’ll find a description of each of the cookbooks, and a few questions I just had to ask the authors of the other two cookbooks. I had the opportunity to speak with Sarah Walker Caron, author of The Super Easy 5- Ingredient Cookbook about her new meal planning book. Q: Many vegetarian recipes have a lot of ingredients. Do you have any tips for vegetarians who are trying to cut down their shopping list? If you are cooking with recipes with lots of ingredients, your shopping list will be long — regardless of whether you are vegetarian, vegan or omnivore. However, it doesn’t have to be that way. Instead of long, complicated recipes, learn to cook simpler and cook in greater quantity for double duty meals. In my cookbook, I suggest, for instance, doubling your batch of rice early in the week so you can enjoy rice again (perhaps as a fried rice) later in the week. You’ll also want to learn techniques that celebrate the naturally wonderful flavors of produce. For instance, roasting is a great technique that often brings out natural sweetness in veggies. Drizzle whatever you’re roasting with a little olive oil and season it with salt and pepper before sliding into the oven. When completed, those roasted veggies can be enjoyed on top of rice, tossed with pasta, folded into a wrap and so much more. And one final note: When you eat seasonally, you’ll spend less on the season’s freshest and best produce. Q: What are the ingredients you recommend keeping on hand that you can use in many simple or 5-ingredient dishes? Staples like olive oil, salt, pepper and a good vinegar or two are a must. They are used in so many recipes. I am partial to keeping a balsamic vinegar and a seasoned rice vinegar on hand because these are what I use most. Canned tomatoes in a few varieties will last for a while and can be used in so many recipes. Pasta, rice and quinoa are great non-perishable options for carbs with your meals. Also, dried herbs and spices like chili powder, dried basil, dried thyme and paprika as well as fresh garlic can transform dishes. Sarah was kind enough to share a recipe from her new cookbook for Teriyaki Salmon and Avocado Bowl with Pickled Radishes Teriyaki Salmon and Avocado Bowl with Pickled RadishesServes: 4Prep time: 10 minutesCook time: 20 minutes 1⁄2 cup (about 4 to 5) thinly sliced radishes6 teaspoons seasoned rice vinegar, dividedSalt1 pound salmon, cut into 4 (4-ounce) filletsGround black pepper1⁄4 cup teriyaki sauce4 cups cooked rice2 avocados, peeled, pitted, and thinly sliced Preheat the oven to 400°F. In a small mixing bowl, stir together the radishes and 2 teaspoons of rice vinegar. Season lightly with salt. Let sit, stirring a few times, for at least 20 minutes. Meanwhile, arrange the salmon fillets on a baking sheet. Season liberally with salt and pepper. Bake for 10 to 12 minutes, until opaque. Remove from the oven and brush thoroughly with the teriyaki sauce. Return to the oven and cook for an additional 5 to 6 minutes, until cooked through. Divide the rice evenly among four bowls. Drizzle each with 1 teaspoon of the remaining rice vinegar, and season with salt. Top with one-quarter of the avocado and one-quarter of the pickled radishes. Using a fork, flake the salmon fillets one at a time, transferring the salmon from each fillet to one of the prepared rice bowls and serve Nutrition Information (per serving): Calories: 489; Total Fat: 18g; Saturated Fat: 3g; Cholesterol: 62mg; Sodium: 754mg; Carbohydrates: 50g; Fiber: 6g; Protein: 30g I had the opportunity to speak with Karen Bellessa Petersen, author of The Easy 5-Ingredients Slow Cooker Cookbook. Q: What is the advantage of using a slow cooker verses just cooking the recipe stovetop (like a chili)? Q: When you think slow cooker, dishes like chili and soup come to mind. What else can you cook in a slow cooker that may be surprising? Karen was kind enough to share a recipe from her new cookbook for Turkey Meatballs Turkey MeatballsServes: 4Prep time: 15 minutesCook time: 5 hours 1 pound lean ground turkey1 large egg, lightly beaten1⁄2 cup bread crumbs1 teaspoon chili powder1 teaspoon salt1⁄2 teaspoon garlic powder1⁄2 teaspoon onion powder1 (28-ounce) jar all-natural or organic spaghetti sauce1 cup shredded mozzarella cheeseCooked spaghetti, for serving (optional) In a large bowl, combine the turkey, egg, bread crumbs, chili powder, salt, garlic powder, and onion powder, and mix with clean hands to combine thoroughly. Shape the mixture into 1-inch meatballs. Place the meatballs in the slow cooker. Pour the spaghetti sauce over the meatballs. Cover and cook on low for 5 hours. Remove the lid and sprinkle the mozzarella cheese over the meatballs and sauce. Cook on high without the lid until the cheese is melted, about 10 minutes. Carefully scoop the meatballs and sauce onto serving plates—over spaghetti, if desired. Nutrition Information (per serving) Calories: 311; Total Fat: 13g; Saturated Fat: 2g; Cholesterol: 115mg; Sodium: 1,336mg; Total Carbohydrates: 21g; Fiber: 3g; Protein: 27g This meal prep cookbook goes beyond general meal prep guidance, and provides a 6-week plan to make a habit of meal prep and keep your fridge full. With specific, step-by-step instructions and meal prep plans that eliminate the guesswork of what to eat and for which meal, this cookbook is your kick-start guide to meal prep like a pro. The point of meal prep is to set yourself up for success, not stress. This meal prep guide and cookbook gives you the tools you need to make meal prep a regular part of your routine, with: 6-Weekly meal prep plans that progressively ease beginners from prepping breakfast and lunch (2 plans) to a full day’s meal prep featuring breakfast, lunch, and dinner (4 plans) Must-have meal prep tools that include prep day guidance, shopping lists, plus storage and reheating information Meal prep 101 gets you started with need-to-know info about meal prepping, including meal prep Dos and Don’ts and food storage guidelines Smart Meal Prep for Beginners is a fool-proof plan to meal prep like a pro and have healthy meals ready-to-go, no questions asked. Samples recipes from the cookbook include: Lighter Waldorf Salad with Pears Grilled Chicken with Carrot-Cabbage Slaw Rosemary-Honey Mustard Pork Tenderloin with Lemon-Dill Carrots Sheet Pan Lemon Chicken with Potatoes and Carrots Superfood Salad with Lemon-Balsamic Vinaigrette Sheet Pan Lemon Chicken with Potatoes and Carrots Baked Almond-Cherry Bars Enter For Your Chance To Win The Super Easy 5- Ingredient cookbook, and The Easy 5-Ingredient Slow Cooker Cookbook and Smart Meal Prep for Beginners is already. You can enter for your chance to win a copy of all 3 cookbooks below. Giveaway Begins:Tuesday 9/18/18 at 12:00 am ETGiveaway Ends: Friday 9/21/18 at 11:59 pm ET You can enter my giveaway for one copy of The Super Easy 5- Ingredient Cookbook, The Easy 5-Ingredient Slow Cookbook Cookbook and Smart Meal Prep for Beginners by doing any of the following: Go to my Instagram page and tag two people in the giveaway post Go to my Facebook page and tag two people in the giveaway post Follow me on Instagram Follow me on Facebook Copy and paste this tweet, “Enter for your chance to win 3 cookbooks on @TobyAmidor #giveaway ” (only one time per day) In the comments below, tell me how these 3 cookbooks will help you during the week get dinner on the table. You do not need to purchase anything to win. Only open to legal residents of the 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 years of age to enter. Books provided by Rockridge Press.

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