1 large red bell pepper
1 1/2 teaspoons olive oil
6 cloves garlic
2 tablespoons sun-dried tomatoes, chopped
1 teaspoon peri-peri* spice, ground (use less for milder flavor)
1 tablespoon fresh oregano, stems removed
3 tablespoons white wine vinegar
1 1/2 tablespoons lemon juice
2 tablespoons lime juice
1 teaspoon olive oil
1 teaspoon salt
8 6-ounce chicken breasts

Directions

1. Preheat grill to 450°F.
2. Wash pepper, split open, remove the seeds and white membranes. Drizzle lightly with ½ teaspoon olive oil. Place skin up on a tray and roast until slightly charred. Then remove the pepper and let it cool.
3. Place garlic on tray and roast until soft and aromatic. Set aside to cool.
4. Combine all ingredients in a food processor and puree to a thick paste. Add marinade to chicken. For best flavor, marinate overnight.

Cooking Note

• Peri peri peppers, also known as African bird’s eye chilies, are a popular ingredient in African cooking. Cayenne pepper is a suitable substitute.

Nutrition Information

Serves 8 (Serving size : 1 tablespoon)

Calories 82; Total fat 9g; Sat. fat 1g; Chol. 12mg; Sodium 55mg; Carb. 1g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 23mg; Phosphorous 7mg

RDN Score
4 out of 5

Synopsis of the App
Aegis Shield is designed to help "keep athletes clean and in the game." The app identifies banned ingredients in nutrition products and dietary supplements according to the banned substances list for sports programs including WADA, Collegiate, NFL®, MLB®, NASCAR®, WWE®, INDYCAR®.

Pros

• Simple design with all functions easily accessible from the home screen.
• Database contains over 60k supplement and nutrition products.
• Search by product name, manufacturer or ingredient or scan the product's barcode with one click.
• Products are clearly marked Okay, Caution or Banned to visibly inform whether it contains ingredients on the program's banned substance list.
• Easy to recognize green, yellow and red alerts give the "all clear" or warns when a product contains ingredients that are or may be prohibited by the selected sports program.
• Displays the complete declared ingredient list and associated UPC codes.
• Includes a history tab to quickly recall previously viewed products.
• Aegis Shield analyzes the product's declared contents for about 40,000 aliases to help identify a wide range of substances more accurately.
• Easily suggest new products for analysis and addition to the database.
• Allows 2 free product scans to preview the app before requiring a program subscription.
• Date stamped product analysis reassures the information is up to date.
• Subscribe to sports programs for $2.99 each for 12 months.
• Web access also available with subscription.
• No advertisements.

Cons

• Creating an account requires surrendering an email address and age to access the app.
• The Aegis team of experts includes PhD scientists including a consulting toxicologist, PharmDs and an MD but no sports dietitians.

Bottom Line
Aegis Shield is a quick reference that puts essential nutrition supplement information at your fingertips. It's an ideal app for collegiate and professional athletes as well as their supporting nutrition and fitness staff.

RD Score
3 out of 5

Synopsis of the App
Fitness Buddy Free is a mobile fitness journal that provides animated strength training exercise tutorials and tailored workouts.

Pros

• 5 workouts and 300 different exercises included in this (free) version.
• Create up to 2 custom workouts.
• Animated exercise tutorials are alphabetized and categorized in the exercise library.
• Select exercises by muscle using the detailed body map provided.
• Log exercise and workout history using the calendar log function.
• Track workout history over 7 to 90 days.
• Share workouts with friends using the sound transfer technology Sonicast^TM.
• Upgrade to the pro version to create unlimited custom workouts, access weight and other trackers and over 75 pre-built workouts covering 1700+ exercises.

Cons

• Basic, somewhat unappealing graphic design.
• Free version excludes access to the weight, blood pressure and other body metrics trackers.
• Major focus on strength training. Including cardio exercises would make the app more well-rounded.
• No reminders available.
• Advertisements appear on the main pages of the app.

Bottom Line
Though it's a good starter, Fitness Buddy Free leaves much to be desired. True fitness buffs will benefit from the pro version. The app is worth a download for a preview of what the pro version has to offer.

RD Score
3 out of 5

Synopsis of the App
Marketed as a social gratitude journal surrounded by a positive community, the Happier app encourages you to find and share the happy moments of the day. With profile pictures, "smiles" instead of likes, "Happiers" instead of friends and a feed that updates in real time, Happier is like Facebook for gratitude.

Pros

• Orange, sky blue and spring green color scheme and cheerful fonts set an upbeat tone and encourage a happy mood.
• Find and follow Happiers who share your interests including animals, cooking, writing, dancing and more.
•  "Smile" at others' happy moments to show support.
• The happy feed never sleeps as the app includes people from all over the world.
• Daily challenges maintain momentum by encouraging you to share a happy moment about something recently learned, for example.
• Offers "Happier Tips" that suggest ways to increase happiness like volunteering or going outside.  
• Be reminded to post and reflect on happy moments with daily reminders.
• Organize your happy moments into collections to easily browse the areas of your life that make you feel happiest.
• Throws confetti on screen when you share a happy moment.
• Easily share happy moments to Facebook and Twitter.
• Option for a private account- approving only certain friends to follow and view your feed happy moments.

Cons

• Requires sign in via Twitter or Facebook and supplying an email address which may make some uncomfortable.
• Occasional full page ads advertising online courses like "Meditation Vacation"

Bottom Line
Happier is a positive step towards fulfilling the creator's mission to take people from saying "I'll be happy when…" to "I'm happier now because."  With all of the focus lately on the positive effects of gratitude and happiness, Happier may just push you to find a happy moment in every day.

RD Score
5 out of 5

Synopsis of the App
This app promises to turn visits to your favorite food and drink spots into mini movies. Tastemade was created with one goal in mind: "to connect the world through food."

Pros

• Attractive and intuitive design.
• Discover a variety of new food options through episodes uploaded by tastemakers from all corners of the world.
• Videos are short (about 1 minute) and appear professionally produced.
• Professional looking filters, fonts and fun and funky soundtrack options.
• Seamless video play.
• Foolproof tutorial guides newbies through creating the first episode in 5 easy steps. It's really easy!  
• Get tips on sound quality and lighting, creatively shooting montage clips and how to talk to restaurant managers and staff.
• Discover new episodes based on location or what's popular or featured.
• Follow your favorite tastemakers to fill your feed with episodes you'll enjoy.
• Like and comment on your favorite episodes.
• Easily share episodes via Facebook, twitter, email and text.
• Embed episodes to a blog or newsletter or save to your camera roll.
• Watch videos without registering or signing in.
• No advertisements.

Cons

• The high quality upload is slow – taking 5 minutes or more to save an episode.
• Limited by the fonts and soundtracks provided- so the videos start to look and sound alike with continued use.
• Tip page is not well formatted for the app, making it a bit awkward to view.

Bottom Line
Tastemade delivers on its promise to produce bite sized videos that entertain, educate and connect the world. It is a fun, easy-to-use app that makes creating professional looking videos a snap. Tastemade is a winner!

Part activity tracker, part story, part game, The Walk app is not just a pedometer it's an interactive adventure.

Platform and Price

$2.99. Apple, Android

RD Score

4 out of 5

Pros

• At least 13 hours of audio in 65 chapters to walk the length of the United Kingdom.
• Walk in the real world to move in the game.
• Every step counts during the day to uncover clues in each new chapter of the walking adventure.
• Motivating gameplay that's rewarded with clues and unlocking rewards and achievements as you progress.
• Audio puts you directly in the action.
• Automatically adapts to individual fitness level.
• Encourages walkers to take the longer, more scenic route to earn special collectibles and find hidden recordings.
• Promotes activity with updates on the minutes required to walk to reach the next story clip.
• Offers achievements in every episode and rewards for finishing an episode in 24 hours.
• Delivers notifications along the route to allow you to hear scenes the next story clip along your walking route.
• Extensive FAQs and support provided within the app.

Cons

• Must carry the phone in your pocket or purse for continuous tracking and game play.
• Significant battery drain due to app running in the background.
• Must tap to play audio clips. It would make for a more engaging story if you could hear the clips automatically.
• Walking without listening to the story creates a backlog of clips that takes some of the fun out of the game.

Bottom Line

A pedometer at heart, The Walk will appeal adventure seekers and avid readers. Using an engaging storyline to promote movement is a clever way to encourage activity. You have to walk to get the next clip. No way around it.

Platform and Price
$4.99: Apple, Android, Windows

RD Score
3 out of 5

Pros

• Simple and clean design.
• 45 pre-installed yoga programs that can be customized as desired.
• 300 poses and breathing exercises with instructions.
• 15 music track choices.
• Programs are organized for easy selection via categories including breathing, joint warm up, strong back, flexibility, balance, beginner and relaxation among others.
• Select programs based on duration, goals or fitness level from beginner to advanced.
• Create your own yoga program from the 300 poses and music tracks provided.
• Add your own poses to the database.
• Preview poses before starting a program to assess difficulty level.
• Timer displays time remaining in each pose.
• Workouts, including the type and time, are automatically recorded in the calendar to seamlessly track progress.
• Option to add post workout meditation music (from sounds of the ocean to healing meditation).
• Available in English, Spanish, German, Italian, French and Russian.
• Option to join the "Inspire" community to share poses, comments and encourage others.
• Provides a good start to become familiar with poses.

Cons

• Recorded voice sounds computerized and comes off as harsh or rushed at times.
• Variety in audio quality, cadence and tone can take you from relaxed to anxious.
• Videos don't show flowing sequence of poses, only isolated asanas.

Bottom Line
For a nominal fee, All-In Yoga offers a way to practice yoga or meditation wherever you are at any time. It's a good option for learning poses but more experienced yogis may long for the continuous sequence and serenity provided by in person classes and other yoga programs.

With over 800,000 participating runners, Zombies, Run! is an immersive running game that puts you in the middle of a zombie adventure.

Platform and Price

$3.99: Apple, Android

Rating

12+

RD Score

4 out of 5

Pros

• Includes 40 missions.
• Engages your imagination while working out.
• Works at any speed outside or on a treadmill. Walk, jog or run wherever you want, as long as you like.
• Game unfolds automatically – no buttons to press push – just put on your headphones.
• Optional "Zombie Chases" mode is the app's interval training option that requires you to speed up, evade the zombies and work up a sweat.
• Easily mix in your music with the story.
• Automatically detects playlists on the phone – no need to download or sync music.
• Collect food, water and base building supplies like power cables and first aid kits as you run.
• Uses the phone's GPS to integrate your location into the game.
• Set up distance tracking using GPS, accelerometer or constant speed as preferred.
• Share runs with friends on Facebook and Twitter
• Share and view your workouts online via the free ZombieLink service.
• Provides tutorials on building the base and how to get started in the game.

Cons

• Easy to cheat. The story continues and you can collect supplies even if you don't walk or run.
• Infrequent/mild profanity and frequent/intense realistic violence throughout.
• Accelerometer mode for distance tracking can dramatically decrease battery life.
• Must purchase new missions once you run through seasons 1 and 2.

Bottom Line

Zombies, Run! is perfect for gamers, zombie enthusiasts and those who need a little extra motivation on the course. The app accommodates runners at any level.

According to a study published in 2011 in the Journal of Sports Sciences, 5 percent to 20 percent of supplements marketed to athletes — even those marketed as “natural” — may contain banned substances that either are included intentionally or present via cross-contamination. These substances can show up in testing, which constitutes a serious ethics violation that may lead to medal forfeiture, disqualification or suspension.

Athletes are responsible for everything they put into their bodies and they cannot claim that they weren’t aware of the risk of ingesting an illegal substance when taking performance-enhancing supplements.

Some ergogenic aids, however, do show promising results in studies. While the following ergogenic aids may help an athlete achieve performance goals, they are no substitute for a good training program and a tailored nutrition plan.

Beetroot Juice

Beetroot juice is a potent source of dietary nitrate. It occurs naturally in vegetables such as arugula, rhubarb, butterhead lettuce, celery, spinach and red beetroot.

Dietary nitrate is reduced to nitrite and nitric oxide in the body, especially during times of low oxygen availability and acidosis, both of which can occur during exercise. The high nitrate content of vegetables recommended in the DASH diet may be partially responsible for the diet’s ability to lower blood pressure.

Nitrate supplementation (usually about 200 milliliters to 500 milliliters per day) reduces the oxygen cost of exercise. This results in greater oxygen delivery to working muscles, which increases the capacity for high-intensity exercise. Several studies using well-trained cyclists and rowers show improved time trial results when beetroot juice was ingested in place of a placebo. A recent meta-analysis published in the Journal of the International Society of Sports Nutrition showed a small performance benefit in laboratory-measured exercise tests when 500 milliliters of beetroot juice was ingested daily for six days prior to exercise.

Beetroot juice appears to be safe, and the only noted negative side effect is “beeturia” (red-hued urine), but researchers don’t know yet if high intake of nitrates over a long period of time will have negative health consequences. More research is needed to fully understand the mechanism, the most effective dose and the types of athletes who might benefit most from beetroot juice supplementation. That said, encouraging athletes to eat more nitrate-rich vegetables, including beetroot, is a sound practice.

Beta-Alanine

Beta-alanine is an important precursor to carnosine, a lactic acid buffer. During high-intensity exercise that lasts for a few seconds to a few minutes (such as sprints), muscles primarily rely on the anaerobic energy system. Acidosis limits an athlete’s ability to exercise at very high intensity. Athletes have tried buffering lactic acid with various nutrition strategies, including ingesting bicarbonate (baking soda), but many suffer stomach upset. Beta-alanine has the potential to increase carnosine, which in turn reduces acidosis. In doses ranging from 3 grams to 6.5 grams per day for two to 12 days, beta-alanine has been shown to increase the buffering capacity of lactic acid, but whether this leads to improvement in performance remains to be seen. Some studies have shown improvement in sprint performance while others have not demonstrated any benefit. High doses may cause paraestheisa (flushing and tingling), but slow-release forms of the supplement do not. More research is needed to determine precise performance benefits in athletes.

Branched-Chain Amino Acids

Branched-chain amino acids, including leucine, isoleucine and valine, are used by endurance athletes as an energy source late in exercise when muscle carbohydrate stores are low. Research suggests that BCAA also may delay mental fatigue by altering brain neurotransmitters that contribute to fatigue. The theory is sound, but there is not enough evidence to show that BCAA supplementation can delay fatigue.

Eating foods rich in BCAA is a smart move for athletes, but for reasons other than delaying fatigue. Leucine has been identified as an anabolic trigger to stimulate muscle protein synthesis. Leucine is a key amino acid in whey, a protein in milk. Milk may have a muscle-building advantage over other protein sources because milk protein contains both whey and casein.

Whey is a “fast” protein that is rapidly digested and absorbed, leading to a rapid rise in amino acids in the blood, while casein, a “slow” protein, results in a slower release of amino acids. The combined fast and slow release of amino acids leads to a more sustained availability of amino acids to muscles.

Creatine

Creatine is found in meat and fish; a typical meat eater ingests about 1 gram of creatine daily. In muscle, creatine combines with phosphate to create a high-energy compound that resynthesizes ATP to perform muscular work, which in turn increases muscle mass.

Athletes who supplement with creatine typically take it in the preseason, particularly when weight training. Supplementing with 20 grams to 25 grams of creatine monohydrate for five to seven days, followed by 5 grams to 10 grams daily for up to two months increases muscle creatine content by about 20 percent, according to a study published in 2012 in the Journal of the International Society of Sports Nutrition. This can increase an athlete’s ability to train, leading to improvements in strength and power.

Creatine monohydrate is the form used in research studies, but many other forms of creatine are marketed to athletes, claiming to provide advantages above and beyond creatine monohydrate. However, there is no evidence to support these claims.

Supplemental creatine has been around for about 20 years, and it is safe when used in the recommended doses. The supplement does not cause muscle cramping, nor has it been shown to cause kidney damage in healthy athletes, even among those following a high-protein diet.

Reportedly encouraging his dancers to pursue a very slim physique, Balanchine and others perpetuated an emphasis on extreme thinness in ballet. The pursuit of this body type has perpetuated some ballerinas’ entwinements with eating disorders. But ballet culture is changing and the “Balanchine body” is not the only figure gracing stages today.

“While thin dancers are still in high demand, there is much more emphasis on being strong, lean and healthy versus achieving a certain number on the scale,” says Joy Bauer, MS, RD, CDN, dietitian with New York City Ballet and American Ballet Theatre. “In fact, dance companies now go out of their way to encourage their ballerinas to fuel up on menus filled with nutrient-packed food so they can perform at their best.”

According to “Guidelines for Professional Dance Companies on Healthy Nutrition,” a report issued by Dance/USA, a national association for professional dancers and its Task Force on Dancer Health, dance companies should discourage extreme thinness. “Dance is a visual art form and relative thinness is a functional requirement of artistic directors and choreographers,” states the report. “In no way, however, should we encourage the ultra-thin look that has become fashionable in recent decades.”

Lacking proper nutrition guidance, some dancers turn to extreme calorie restriction, purging, laxative abuse or other disordered behavior to maintain their dancing weight. Compounding the issue is the fact that ballerinas typically don’t burn as many calories during a workday as other professional athletes because of the start-and-stop nature of dance.

According to Leslie Bonci, MPH, RDN, dietitian for the Pittsburgh Ballet Theatre, a ballerina might expend about 200 to 250 calories per hour-long class. “Contrast that with one hour of running or soccer for comparison, which burns about 600 calories per hour,” says Bonci.

Some companies screen dancers and refer those who exhibit signs of disordered behavior to the appropriate resources. Young apprentices selected into professional companies often complete a nutrition evaluation before their first pay period. In addition to recording a dancer’s weight, the Task Force on Dancer Health recommends a comprehensive approach for assessing a dancer’s health, including measuring her percentage of body fat, bone mineral density and selected serum electrolytes, and conducting a physical that includes evaluating menstrual history. The female athlete triad of under-fueling, poor bone mineral density and irregular menses is common in weight-specific sports such as dance. Ballerinas who experience frequent stress fractures, dizziness and fatigue may have poor nutrition.

Enter nutrition education, which is reforming some dancers’ unhealthy relationship with food. Results of a recent study called “Body Mass Index, Nutritional Knowledge, and Eating Behaviors in Elite Student and Professional Ballet Dancers,” published in the Clinical Journal of Sports Medicine, suggest that dancers with disordered eating also display lower levels of nutritional knowledge. To help educate dancers, the Task Force on Dancer Health recommends that companies provide access to a nutrition specialist, preferably one who is part of the in-house team, and that companies facilitate cooking demonstrations and workshops on healthy food preparation.

“In the past there was much less food around [the studio]. The mentality was dancers were there to dance, not to eat,” says Bonci. “Now [some studios] provide Pilates equipment, treadmills, bikes, weights, a lounge area to eat and refrigerators to keep food. Dietitians are teaching dancers that food is fuel and a friend rather than an enemy, and dancers are seeing the effects of eating right in that it could prolong [their] careers.”

“It’s a balancing act for the dancers to get enough fuel to perform at their best, without eating so much volume that they feel bloated and heavy,” says Bauer. “It takes some trial and error, but once they figure out what works for their individual body, the dancer knows exactly what, how much and when to snack.”

Sports Nutrition Strategies for Ballet

The following are some strategies that sports dietitians use to help dancers maintain strong, healthful bodies.

1. Maintain Energy Balance
   Some companies have invested in equipment and provide scheduled breaks during which dancers can work out, expending additional calories without resorting to strict dieting for weight management. Male dancers who build more muscle mass also are able to lift ballerinas with higher body weights.
2. Plan Meals Strategically
   A typical work day for a ballerina is about eight to 10 hours, six days a week. Dancers will have morning warm ups and technique classes, and afternoon rehearsals or performances. The long hours and scheduling can lead to irregular meal patterns. Spacing small meals out during the day gives dancers a consistent supply of energy, which delays muscular fatigue and prevents dips in focus.
3. Promote Brain-Boosting Foods
   Dance requires strong concentration and accuracy, and improper fueling negatively affects brain function. Athletes should boost their intake of fatty fishes and plant foods high in omega-3 fatty acids to improve focus, mental clarity and sleep quality.
4. Emphasize Fluid Intake
   Hydration can be tricky on performance days because drinking too much liquid leads to frequent bathroom breaks and puffiness in costume. Hydrating two to three hours before a performance gives the fluid time to clear the kidneys before show time.

Nevertheless, berries are a perfect pick for healthy eating. Berries are delicate, so look for firm, plump ones without bruises. Moisture harms berries as they are highly susceptible to mold. Choose berries that are dry and not leaking juice, which may hasten spoilage. To extend berries’ shelf life, wash them just before eating. Freeze fresh berries immediately or store unwashed in the refrigerator for three to six days.

Fresh, frozen and dried berries will have similar nutrition profiles, although some vitamin C may be lost during processing.

Choose dried fruit without added sugars. Also, keep in mind that dried fruit is calorie-dense and ½ cup dried fruit is roughly the equivalent of 1 cup fresh fruit. Some berries such as açai are difficult to purchase whole fresh, frozen or dried. While açai can be eaten fresh, it’s highly perishable and more commonly available as a freeze-dried powder or juice.

Generally low in carbohydrates and calories and high in water, fresh berries are a diabetes-friendly fruit that’s also ideal for weight management. Berries are perfect as a snack, added to yogurt, smoothies or cereal, tossed into a salad or relished as dessert. Ideal for adding color and intense flavor to any plate, berries’ nutrition benefits are undeniable.

Blackberry

These sweet, earthy berries are an excellent source of vitamin C and fiber. Blackberries’ anthocyanin richness shows in their deep-purple color. Enjoy blackberries as a snack or in salads, sauces or desserts.

Blueberry

Adored for their deep-blue hue and sweet-tart flavor, fresh blueberries are a good source of vitamin C and fiber. Blueberries contain free radical scavenging compounds anthocyanins, resveratrol and alphatocopherol, which may provide heart health and cancer-fighting benefits. Enjoy fresh or cooked as a compote or baked dessert.

Boysenberry*

Believed to be a hybrid of raspberries, loganberries and blackberries, boysenberries provide vitamin K and are an excellent source of fiber and folate. Slightly sweeter than raspberries, boysenberries are delicious fresh or in baked desserts. Experience peak boysenberry flavor in July when the berries turn a deep maroon.

Cranberry

Fresh cranberries are an excellent source of vitamin C and fiber. Cranberries’ anti-adhesion properties may play a role in preventing recurring urinary tract infections. Cranberries release their full flavor when cooked. Savor fresh cranberries from October to December, or enjoy them dried and frozen year round.

Currant

Available in black, red and white varieties, currants are native to Europe. With a distinct tartness in a tiny package, currants are an excellent source of vitamin C and a good source of fiber. Black currants are best cooked or combined with other fruits in jam and jellies.

Goji Berry (Lycium)

Native to China, the bright red goji berry is not a botanical berry. Typically available dried in the U.S., goji berries are an excellent source of vitamins A and C. Traditionally, goji berries are prepared boiled as a tea.

Lingonberry (Alpine Cranberry)

A Scandinavian staple, lingonberries are a good source of vitamin C. Though lingonberries can be eaten fresh, they are most commonly used for juice, purees, jelly and jam in Northern Europe.

Raspberry

Whether red, gold or black, raspberries are low in calories and high in vitamin C and deliver a whopping 8 grams of fiber per cup. An intensely flavored and fragile fruit, raspberries keep for just two to three days refrigerated. In season May to November, raspberries are delicious fresh or in preserves.

Strawberry

A member of the Rosaceae family and not a botanical berry, strawberries are high in vitamin C and folate. Strawberry season peaks in May. Choose fragrant berries and enjoy them raw when in season. Use frozen strawberries when fresh are not available.

* Nutrition information based on 1 cup frozen berries.

At the heart of sous vide cooking is exacting control, and the allure of this method is perfectly cooked food. The water bath temperature is set at the desired internal temperature of the finished product, and the process is complete when the food hits that exact degree — no more, no less.

Temperatures for sous vide cooking range from 115 degrees to 190 degrees Fahrenheit and cooking times can be from minutes (for certain vegetables) up to 48 hours for tough cuts of meat.

Another notable benefit is enhanced flavors since all of the juices, vapors, herbs and oils stay in the sealed pouch. Vacuum-sealing the pouch before cooking further develops flavor components.

This style of cooking needs no added fat, and because of the intense flavors, little salt is needed. Of course, cooking meats in a sealed plastic pouch submerged in water eliminates the Maillard reaction that occurs with browning, so some cooks will sear the cooked meat prior to serving. Cooking at lower temperatures and in a sealed bag reduces moisture loss and product shrinkage, resulting in a higher product yield. And because of its system of packaging and storage, little food is wasted in sous vide cooking.

Another advantage to this method is reliability, particularly in a facility where consistency is critical. Sous vide ensures culinary quality and consistency no matter who places the pouch in the water bath. For example, health-care foodservice operations with room service or restaurant-style menus could benefit from adopting this cooking method to enhance consistency and accommodate menu flexibility, especially for individual servings.

The two basic components of a sous vide cooking set-up are sealing a thin layer of food in a heat-stable, food-grade plastic pouch — removing air improves heat transfer and also allows for various texture manipulations — and inserting it into a temperature-controlled water bath.

Commercial or professional foodservice operations use a chamber vacuum-packing machine to seal food, while many home cooks use home-style food sealers, which can do the job but do not achieve the same level of vacuum pressure. Also, it is recommended to use pouches designed for sous vide; some home cooks use food storage bags, but these are not usually graded for cooking and may leak.

The pouches are cooked in a temperature-controlled unit. Professional kitchens use a thermal immersion circulator to heat and circulate the water. Convection steam ovens also can be used and allow for larger volumes of food to be cooked, but they lack the precision of a circulating water bath and require more monitoring.

In addition to home mode sous vide appliances, home cooks can use a rice cooker, slow cooker or counter-top roaster equipped with a PID controller (a device to maintain the temperature of the water).

The most important aspect of sous vide cooking is food safety, and two factors — extended cooking time in the danger zone and reduced oxygen packaging — necessitate special vigilance with food handling. Food safety consultant Jamie Stamey, MS, RDN, LDN, CP-FS, suggests focusing on food safety basics: proper food handling, clean surfaces, cooking foods to safe temperatures, cooling foods efficiently and proper storage.

Meanwhile, as the foodservice industry and casual culinarians alike explore sous vide, the future may hold even more creative applications for precision cooking.

Screw the top chamber on tightly and set the pot over a heat source. The heat causes the water to boil, which in turn creates steam and pressure. The pressure pushes the water down, and with nowhere else to go, the water is eventually and gradually pushed upward. Water travels up the tube in the funnel, through the coffee grounds, and then to the holding chamber once it has become coffee.

Although it is sometimes referred to as a stovetop espresso maker, a moka pot can't make espresso because the pressure it produces is not great enough to extract espresso. The maximum pressure achieved with a moka pot is roughly 1.5 bars, whereas traditional espresso machines extract coffee using 9 bars of pressure.

Moka pots are resurging in popularity. This comes as no surprise, as they can cost as little as 10 dollars, are easy to clean and portable, and they can be used over a campfire just as easily as over the stove. Also adding to its charms is the moka pot's timeless quality and ability to be passed down for generations.

Steve Kirbach, head roaster at Stumptown Coffee Roasters in Portland, Ore., offers these tips for brewing coffee in a moka pot:

• For best results, start by adding hot water to the boiler. This prevents the coffee grounds from "cooking" while the water warms up, which can lead to a bitter, metallic brew.
• Use a medium-grind coffee, which is not as fine as the grind used for espresso and not as coarse as that used for a French press.
• Don't press or tamp grounds into the filter. This can prevent sufficient pressure from building and impairs the extraction process.
• Use moderate heat and watch your coffee brew. Once the coffee streaming out into the top chamber has become the color of yellow honey, remove the pot from the heat source and close the lid.
• After removing the pot from the heat, wrap it in a cold towel or run under cold water to stop the extraction process.

There's more than one way to make a cup of coffee, but few are as timeless as the modest, hourglass-shaped moka pot. Invented in Italy in 1933 by Alfonso Bialetti, the moka pot was developed as an inexpensive way to brew good coffee during an economic slump. Bialetti found inspiration for the moka pot looking no further than his own washing machine. Observing the washing machine's mechanics, Bialetti deduced that a similar system could work to brew coffee.

Goats are commonly raised for their milk, but certain breeds are superior for their meat, including Spanish goats and South African Boer goats. Breed aside, the goat's size and age affect its tenderness and flavor. The meat from yearling or younger goats is very lean because kid goats do not store much body fat, while older goats yield a less tender yet juicier and earthier-tasting meat. Younger and smaller goats have a milder flavor, often described as a cross between lamb and beef.

Because goat meat is so lean, it should be cooked slowly and at low temperatures to keep it tender and moist. Braising in liquid such as broth, wine or milk works well for shank, leg or shoulder cuts, especially in a slow cooker. Pressure cooking is an even faster way to braise while locking in flavor and tenderness. Cuts from the loin or rib are the most tender and can be marinated and then roasted in the oven, in a smoker or on the grill.

Goat in the Clinic

Classified as a red meat, goat meat ranges in color from light pink to bright red, depending on the goat's breed, age and gender. The meat from male goats is lighter in color and lower in fat, while female goat meat is more marbled and tender, making it better suited for steaks and chops. Compared to beef, pork and lamb, goat meat is lower in total fat, saturated fat, calories and cholesterol at 122 calories, 2.6 grams fat, 0.8 grams saturated fat and 64 milligrams cholesterol per 3-ounce roasted portion.

Goat meat is an excellent source of protein and zinc, a good source of iron, potassium and vitamin B12, and is low in sodium.

Goat in Quantity

Goat meat is inspected by the United States Department of Agriculture, but there are no quality or yield grades. Retail cuts of goat are similar to those for lamb or mutton. On menus, goat meat may be referred to as chevon when the meat comes from an adult goat, or cabrito, capretto or kid when from young goats.

In Latin dishes, it is often rubbed with chilies and spices and slow-roasted, or stewed for Mexican birria. Indian cooking uses goat meat in curries, biryanis and yogurt-thickened dishes. Greek and Southern Italian celebrations may include roasted baby goat, while curried goat is a Caribbean favorite. Goat meat can be substituted in almost any recipe that calls for lamb, beef or chicken, with cooking methods matched to the cut. It can be stewed, curried, baked, grilled, barbecued, minced, canned, fried or made into sausage or jerky.

Contrary to popular belief, goats are picky eaters with an appetite for shrubs and weeds that other livestock won't touch, making goat farming relatively easy on pasture land. Fresh goat meat is available from ethnic markets and specialty butchers. Frozen goat meat is more likely to be imported. For safety, raw goat meat should be handled similarly to other raw meats.

Cook ground goat meat to 160 degrees Fahrenheit and steaks, chops and roasts to a minimum internal temperature of 145 degrees Fahrenheit.

Betsy Hornick, MS, RD, LDN, is a food and nutrition communications consultant based in northern Illinois

Kabritu Stobá (Caribbean Goat Stew )

Recipe developed by Jessie Erwin, RD, LDN

Ingredients

1 pound boneless goat meat, chopped into 1-inch cubes
2 tablespoons canola oil
1 medium onion, chopped
3 medium carrots, peeled and sliced
3 cloves garlic, minced
1/4 cup tomato paste
2 cups beef or chicken stock
1/4 cup white wine or white vinegar
1/4 teaspoon ground nutmeg
1 teaspoon sugar
1/2 teaspoon red pepper flakes
Juice from 1 lime
2 medium tomatoes, chopped
Salt and pepper to taste
Chopped parsley (optional)

Directions

1. Heat canola oil in a large skillet over medium heat, then add goat and brown for 5 minutes, turning cubes frequently.
2. Add onions and carrots and sauté for 5 minutes or until carrots soften.
3. Stir in garlic and cook for 30 seconds.
4. Add tomato paste, stock, wine, nutmeg, sugar and red pepper flakes.
5. Bring stew to a boil, then reduce heat, cover and simmer on low for 2 hours, adding more water or stock if necessary to keep the stew moist.
6. Remove lid and add tomatoes and lime juice. Continue simmering for 15 to 20 minutes or until stew reaches desired consistency.
7. Add salt and pepper to taste. Ladle into serving bowls and sprinkle with chopped parsley, if desired. Serves 4.

Nutrition Information

Serving size : 1 cup
Calories 312; Total fat 11g; Sat. fat 2g; Chol . 85mg; Sodium 515mg; Carb . 18g; Fiber 4g; Sugars 11g; Protein 36g; Potassium 1,248mg; Phosphorous 308mg

Tell us about your work and how it fulfills a need in your community.

Roots for the Home Team partners with youth garden programs in ethnically diverse areas of the Twin Cities. Using [garden program] produce grown as ingredients, and the [program participants'] inventive natures to help develop the recipes, we sell delicious salads at Target Field on Minnesota Twins' weekend home games.

What inspired you to undertake this work or project?

I was familiar with youth garden programs and how they taught kids about food — fostering an appreciation for food and what it takes to create it. They also nurture kids' natural curiosity about food and encourage adventuresome eating. I wanted to give these programs a bigger audience in the hopes of growing their impact and influence. So I thought, why not [take the program] someplace where eating is fun, where summer is embraced and fresh foods and flavors could shine? Why not at the ballpark?

How has your work made a difference in your community?

The youth have told us [Roots for the Home Team] has changed them. It's changed their sense of self, given them courage, pride and confidence and made them feel and believe that there is more potential for their futures. It's inspired them to seek out greater opportunities than what may have been originally anticipated (or scripted) for them.

Is there a particular anecdote or story that would illustrate why this work is so important and/or how it has made a difference?  

Individual quotes say it best:

• "For the first time I felt I was doing the right thing, being part of something that could change the lives of many others." –Pa
• "Walking out of Target Field, it just feels really great to know that you have more potential than you did before you walked in." –Yeng

What kind of feedback have you received?

I have received incredibly positive feedback from the youth, baseball fans, our partners and the public at large.

What do you find most rewarding about your efforts?

Listening to the youth describe how Roots has affected them, watching them grow in capability, and witnessing a transformation in what they see as possibilities for themselves.

Looking ahead, how would you like to see your project develop or grow?

We are working toward moving into other ballparks and communities.

Resource

• Watch participants in Roots for Change talk about the program

My passion for nutrition stems from the ability to help people achieve health and wellness with food, something that has always been a part of my life. When my mother underwent gastric bypass surgery in 2007, she never followed up with a dietitian and therefore never learned how to eat properly. After I was diagnosed with thyroid cancer in 2009, I noticed that the others in my treatment group were unsure how to eat on the low-iodine diet. With a background as a chef, I was able to give myself the foods I needed, but I started to think more about how food is used as treatment for various medical conditions. I then began applying for master's degree programs and, after my first semester at New York University in Clinical Nutrition and Dietetics, I fell in love with the profession!

Tell us about your work and how it fulfills a need in your community.

The-Sage.org is not a search engine. It is fact-based, unbiased, un-marketed and true. I receive a lot of different types of questions and people need answers. This pushes me harder to strive for more ways to help and educate the community. It is my passion and what drives me every day.

I've also recently published a diet manual called The Slice Plan: An Integrative Approach to a Healthy Lifestyle and a Better You (The Sage: Nutritious Solutions 2013). These materials give the community a way to access accurate and research-based information in a realistic way. It is important that any dietary modifications fit easily into a person's life to ensure compliance and long-term success.

What do you find most rewarding about your efforts?

The website has been a great way for me to get my feet wet and see if my efforts aligned with what people desired. Knowing that I can use my knowledge and experience in culinary arts and clinical nutrition to help people achieve health and wellness is the only reward I need.

Looking ahead, how would you like to see your project develop or grow?

I want to continue to add content to The-Sage.org (the site already features weekly recipes, educational videos and news updates on current research in the field of dietetics). I work with nutritionists and dietitians in various cities to submit articles to keep the content fresh. I also would like to add cooking demonstrations to show people the basics of cooking techniques.

“I think the problem is somewhat common because exercise is a behavior most people believe is positive,” says psychologist Ron Thompson, PhD, who specializes in treating athletes with eating disorders, “and many believe that you cannot get too much of this good thing.”

However, research evaluating the physical and psychological risks of over-exercising includes overuse injuries, interference with work and family, and the inability to reduce exercise amounts. Other studies have focused on withdrawal symptoms, such as anxiety, depression and fatigue.

Individuals of any temperament and personality are potentially susceptible to an unhealthy relationship with exercise; however, those with obsessive-compulsive tendencies may be more likely to develop an exercise addiction. “The types of people attracted to excessive training are those who feel the extreme need to control their lives,” says Greg Chertok, MEd, CC-AASP, sports psychology consultant at the American College of Sports Medicine.

In addition, excessive exercise has long been associated with disordered eating behaviors. In fact, approximately 39 percent to 48 percent of people with eating disorders also struggle with exercise addiction. The same drive for control that is behind exercise addiction also may cause the person to become highly regimented in other aspects of their lives, potentially compelling them to obsessively measure calorie intake or to lean heavily on personal fitness trackers to monitor calories burned or steps taken.

Because physical activity is part of a healthful lifestyle, exercise addiction poses challenges for diagnosis and treatment — and different assessment tools have evolved over the years, such as the Commitment to Running Scale, the Obligatory Exercise Questionnaire and the Exercise Dependence Questionnaire.

According to the Exercise Dependence Scale-21 Manual, which was based on modifications of the Diagnostic and Statistical Manual of Mental Disorders, 4th ed., criteria for substance abuse, exercise dependence may lead to clinical impairment or distress when three or more of the following are exhibited:

Tolerance
The exerciser increases the amount of exercise in order to feel the desired effect, be it a “buzz” or sense of accomplishment.

Withdrawal
In the absence of exercise, the person experiences negative effects such as anxiety, irritability, restlessness and sleep problems.

Lack of Control
The person makes unsuccessful attempts to reduce his or her exercise level or to cease exercising for a certain period of time.

Intention Effects
The exerciser is unable to stick to an intended routine as evidenced by exceeding the amount of time devoted to exercise or consistently going beyond the intended amount.

Time
A great deal of time is spent preparing for, engaging in and recovering from exercise.

Reduction in other activities
As a direct result of exercise, social, occupational or recreational activities occur less often or are stopped.

Continuance
The person continues to exercise despite knowing that this activity is creating or exacerbating physical, psychological or interpersonal problems.

In 2013, the American Psychiatric Association published the Diagnostic and Statistical Manual of Mental Disorders, 5th ed. Although it does not cover exercise addiction specifically, the updated inclusion of behavioral addictions and new diagnostic language potentially opens the door for more research into forms of excessive behaviors. That research could help identify when the compulsive behavior actually represents an addiction or when it may be a manifestation of a coexisting or separate disorder.

In the meantime, if you suspect someone may be exercise dependent, refer him or her to a sports psychologist or a clinical psychologist who specializes in sports. These professionals are trained to identify potential problems and address further treatment options.

1/4. cup diced white onion
1/2. cup canned white northern beans, drained and rinsed
1/2. cup plus 1 tablespoon vegetable broth
2 tablespoons soy sauce
2 tablespoons vegetable oil
2 tablespoons almond meal
2 cloves garlic, chopped
2 tablespoons nutritional yeast
1 1⁄8 cup vital wheat gluten
1 teaspoon corn starch

Spice Mix

1 tablespoon smoked paprika
1 teaspoon salt
1 1/2 teaspoon brown sugar
1 teaspoon ground black pepper
1/2. teaspoon ground coriander
1 teaspoon ground mustard
1/4. teaspoon nutmeg
1 teaspoon cumin

Directions

1. Add beans and diced onion to the bowl of a food processor with the metal blade attachment. Pulse a few times until mixture comes together.
2. Add the soy sauce, vegetable broth, almond meal, oil, garlic and nutritional yeast. Pulse together until combined.
3. Add in the spices and process until smooth, about 2 minutes.
4. Remove the mixture and add to a large mixing bowl. Add the vital wheat gluten and corn starch to the bowl and stir to combine. Using your hands, knead gently until a ball forms. The mixture will be soft and start to develop strands of gluten. Let it rest for 5 minutes.
5. Divide the dough into 8 equal pieces. Roll each piece into a hot dog shape, about ½-inch thick and 5 inches long. Place each hot dog on a rectangular piece of aluminum foil and wrap the foil around the dog, leaving some space for expansion during steaming. Twist ends of the foil together until sealed.
6. Prepare a steamer basket over boiling water. Place foil-rolled hot dogs into the steamer basket, cover and steam for 35 minutes and then carefully remove and unwrap the dogs.
7. Use immediately or place in an airtight container until ready to eat.
8. To grill, place the hot dogs onto a hot grill and cook for 3 minutes per side, or until hot.
9. Serve with mustard, ketchup and homemade relish (recipe follows).

Nutrition Information

Serves 8 (Serving size: 1 hot dog)

Calories 155; Total fat 5g; Sat. fat 0g; Chol . 0mg; Sodium 550mg; Carb . 13g; Fiber 2g; Sugars 1g; Protein 14g; Potassium N/A; Phosphorous N/A

Sweet or Spicy Relish

1 1/4 cup apple cider vinegar
1 1/2 teaspoon mustard seeds
1 1/4 teaspoon coriander seeds
2 cups sour dill pickles, finely diced
1/2 cup sweet gerkins, finely diced
1⁄3 cup jarred sweet or hot red peppers, finely diced*
2 tablespoons maple syrup
1⁄8 teaspoon salt
1/4 teaspoon ground black or white pepper

Directions

1. In a medium saucepan, bring apple cider vinegar, mustard seeds, coriander seeds to a boil.
2. Reduce heat to low and add the pickles, gerkins, peppers, maple syrup, salt and pepper. Cook for 5 minutes, stirring often.
3. Remove from heat, place in a bowl and cover. Refrigerate for at least one hour.

Cooking Note

• This relish can be made either sweet or spicy, depending on what type of jarred peppers you use. If you want more spice, substitute red pepper flakes or cayenne pepper for the black pepper.

Nutrition Information

Makes 3½ cups (Serving size 2 tablespoons)

Calories 20; Total fat 0g; Sat. fat 0g; Chol . 0mg; Sodium 83mg; Carb . 4g; Fiber 0g; Sugars 4g; Protein 0g; Potassium 29mg; Phosphorous 4mg

Kabobs

1/4 cup dried unsweetened toasted coconut (optional)
1 pint strawberries, pitted
1 cup blueberries
1 pineapple
1 mango
4 ripe bananas
4 kiwifruit
1 tablespoon butter

Marinade

1/4 cup balsamic vinaigrette
2 teaspoons dark cocoa powder
2 teaspoons honey
Pinch cayenne pepper (optional)

Dipping Sauce

1 cup plain nonfat Greek yogurt
2 tablespoons honey
1 teaspoon vanilla
2 teaspoons lime juice
1/2 teaspoon coconut extract
1/2 teaspoon cinnamon

Directions

1. Soak wooden skewers in water for at least 15 minutes before grilling.
2. Wash and cut all fruit into roughly 1-inch pieces and add it to skewers.
3. Whisk all marinade ingredients together in a small bowl and set aside.
4. Combine dipping sauce ingredients along with 2 tablespoons of the toasted coconut in another small bowl and set aside.
5. Adjust grill to medium-high heat and brush lightly with butter. Layer skewers onto the grill, brushing all sides with the marinade. Turn gently after fruit is seared and lightly cooked, approximately 2 to 3 minutes per side.
6. Sprinkle kabobs with remaining toasted coconut and serve with dipping sauce.

Nutrition Information

Serves 15 (Serving size : 1 kabob and 1 tablespoon sauce)

Calories 116; Total fat 1g; Sat. fat 0g; Chol . 1mg; Sodium 8mg; Carb . 28g; Fiber 3g; Sugars 20g; Protein 3g; Potassium 342mg; Phosphorous 49mg