Although grill pans are sometimes referred to as griddles, the difference is visible:

From shape and size to design and material, there’s a grill pan for every cook’s needs. Choose from square, round or rectangular pans that fit one or two stovetop burners. Opt for long, single handles or shorter double handles and pick from different materials including cast iron, enameled cast iron, copper, stainless steel and anodized nonstick aluminum. For double the cooking fun with a single tool (which saves storage space!), a reversible griddle-grill pan allows you to flip pancakes on one side and grill burgers on the other.

Top-rated cast-iron grill pans retain heat better than aluminum and feature higher ridges to help keep juices and oil off food, allowing for crispier, more uniform char marks. If your budget allows, an enamel coating over cast iron helps make clean-up easier. However, cast iron takes longer to heat on an electric stove, and it can easily scratch the surface of a glass-topped stove.

Meat lovers and vegetarians alike can enjoy grilling foods that show off pretty char marks, including juicy burgers, chicken breast and pork chops, shrimp and scallops, thick slices of portobello mushrooms and other sturdy vegetables, and even a classic grilled cheese sandwich or panini.
To use a grill pan, preheat the pan for five minutes over medium-high heat. Flick a few drops of water on the grill pan; if they evaporate quickly, your pan is ready to use. Make sure your stove is well-ventilated to prevent an overly smoky kitchen.

Next, add a hint of neutral-flavored oil by carefully rubbing a paper towel dipped in oil over the surface of the pan. This helps prevent food from sticking.

Prep food to be uniform in thickness, then place on the grill pan, cooking on both sides to ensure it is cooked to the proper internal temperature. If meat or poultry needs additional cooking time, cover it with an inverted pan to keep it from drying out. If your grill pan is small and light enough, transfer it to the oven to finish cooking.

While grill pans can’t fully replicate the authentic outdoor grill’s smoky flavor, you can enjoy a hint of delicious char-grilled taste year-round.

Servings: 4
Serving size: 2 rolls (100 grams)
Prep time: 10 minutes
Cooking time: 13 to 16 minutes

Ingredients

• ¼ cup shredded carrots, tightly packed
• 1 cocktail tomato
• 6 large eggs
• ¼ cup (60 milliliters) reduced-fat milk
• ¼ teaspoon coarse ground black pepper
• ½ teaspoon dried oregano
• 2 tablespoons scallions, thinly sliced
• 1 tablespoon green olives, minced
• 1½ sheets nori (edible seaweed)

Instructions

1. Preheat oven to 350°F (177°C) and line a quarter sheet pan with parchment paper, allowing a few inches to overhang all sides.
2. Mince shredded carrots and dice tomato, retaining all seeds and juices, and set aside. In a large bowl, beat eggs with a whisk until blended. Add milk, pepper, oregano, scallions, olives, carrots and tomato and whisk until combined. Pour egg mixture onto lined sheet pan and use a spoon to guide it into each corner. Layer nori sheets on top of the egg mixture. Carefully transfer the pan to the oven and bake for 13 to 16 minutes, until eggs are set.
3. Remove from oven and slide parchment paper out onto a kitchen towel. Start from one of the longer sides and slowly roll the omelet away from the parchment and into a log shape. Use the parchment paper and towel to guide and protect your hands from the hot omelet. Arrange the seam side down and cool for 3 to 5 minutes. Use a serrated knife to cut into 1½-inch pieces.

Cooking note: Nori may move during baking. To ensure all pieces of the roll have this layer, adjust nori sheets throughout baking as needed.

Nutrition per serving:
CALORIES 113; TOTAL FAT 7g; SAT. FAT 2g; CHOL. 247mg; SODIUM 142mg; CARB. 3g; FIBER 1g; SUGARS 2g; PROTEIN 9g; POTASSIUM 202mg; PHOSPHORUS N/A

Note: Nutrition information for phosphorus in nori sheets not available.

Servings: 6
Serving size: 1 rollup (100 grams)
Prep time: 30 minutes
Cooking time: 20 to 30 minutes

Ingredients

• 1 cup fresh Italian parsley leaves
• 1 cup fresh basil leaves
• 2 tablespoons fresh oregano leaves
• 2 tablespoons fresh sage leaves
• 1 clove garlic, crushed
• ⅓ cup grated Parmesan cheese
• 3 tablespoons pine nuts
• 1 tablespoon (15 milliliters) lemon juice
• 6 chicken cutlets (about 130 grams each)

Instructions

1. Preheat grill to 400°F (204°C). Combine parsley, basil, oregano, sage, garlic, Parmesan, pine nuts and lemon juice in a food processor. Pulse until it becomes a paste, about 1 minute. Set aside.
2. Cover a cutting board with plastic wrap, place one or two chicken cutlets on the plastic and then cover cutlets with a second piece of plastic wrap. Using a meat tenderizer, pound chicken from center outward. Flip chicken and both layers of plastic and pound the underside, achieving long pieces of meat. Once cutlets reach ¼-inch thickness, repeat the process with remaining cutlets.
3. Remove chicken from plastic wrap and spread 1 to 2 tablespoons pesto over each piece in an even, thin layer. Begin rolling chicken from the widest end as tightly as possible. Fully coat all rollups with cooking spray and place on preheated grill. Use tongs to turn chicken rolls over every 3 to 5 minutes until they are cooked to an internal temperature of 165°F (74°C) and desired crispiness is achieved. If rolls begin to unravel, poke them all the way through with a toothpick or skewer. Remove from grill and let stand for 10 minutes before serving.

Nutrition per serving:
CALORIES 222; TOTAL FAT 10g; SAT. FAT 3g; CHOL. 80mg; SODIUM 230mg; CARB. 3g; FIBER 0g; SUGARS 0g; PROTEIN 30g; POTASSIUM 297mg; PHOSPHORUS 289mg

Servings: 4
Serving size: ½ roll (170 grams)
Prep time: 25 minutes
Cooking time: 6 minutes

Ingredients

• 1 tablespoon flaxseed meal
• 3 tablespoons (45 milliliters) water
• 2 large eggs
• 2 teaspoons (10 milliliters) vanilla extract
• 1 tablespoon (15 milliliters) vegetable oil
• 3 tablespoons packed brown sugar
• ⅓ cup, plus 2 tablespoons (110 milliliters) low-fat milk
• 1 cup white whole-wheat flour, sifted
• 1 teaspoon baking powder
• 1½ teaspoons ground cinnamon, divided
• ¼ teaspoon ground ginger
• ⅛ teaspoon kosher salt
• ⅓ cup, plus 2 tablespoons grated carrot, divided Cooking spray
• ½ cup low-fat cottage cheese
• 1 tablespoon, plus 2 teaspoons (25 milliliters) maple syrup, divided
• 2 tablespoons chopped walnuts
• 1½ tablespoons golden raisins, finely diced
• 1 tablespoon shredded toasted sweetened coconut (optional)

Instructions

1. In a small bowl, combine flaxseed meal and water and set aside for 5 minutes. Do not stir.
2. In a large bowl, whisk eggs for about 30 seconds. Add vanilla, oil, brown sugar and milk. Stir until combined and set aside.
3. In a medium bowl, combine flour, baking powder, 1 teaspoon cinnamon, ginger and salt. Whisk the flaxseed water until thick, add to dry ingredients and stir together. Slowly add dry mixture into wet ingredients and stir with a spatula. Fold in ⅓ cup grated carrot.
4. Spray each side of an egg waffle pan liberally with cooking spray and set each side on a separate stovetop burner over medium heat until hot, about 1 to 2 minutes. Scoop ½ cup batter onto one side of the hot egg waffle pan and cover with the other side. Turn off the burner not in use.
5. Cook for 3 minutes, flip pan and cook an additional 2 to 3 minutes, or until waffle is golden brown and the “egg bubbles” begin to rise. Remove one side of pan and gently invert waffle on a baking rack. Repeat with remaining batter for the second waffle.
6. While waffles are cooling, add cottage cheese to a medium bowl and whip with a hand mixer for 3 to 4 minutes until cheese becomes light and aerated. With a spatula, gently fold in remaining ½ teaspoon cinnamon, 2 tablespoons grated carrot, 1 tablespoon maple syrup, walnuts and raisins.
7. Cut each egg waffle in half and layer ¼ cup of cottage cheese filling on each half, leaving about ¾ inch on each side to roll the waffle. Gently roll waffles to encase filling. Use toothpicks to secure rolls and garnish with ½ teaspoon maple syrup and a light dusting of toasted coconut, if desired.

Cooking note: Waffles become harder to roll and tear easily after refrigerating. Roll waffles when slightly warm and spoon cottage cheese mixture in after rolled, if preferred.

Nutrition per serving:
CALORIES 381; TOTAL FAT 11g; SAT. FAT 3g; CHOL. 85mg; SODIUM 214mg; CARB. 57g; FIBER 8g; SUGARS 19g; PROTEIN 14g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in flaxseed meal not available. Nutrient analysis includes coconut.

Servings: 4
Serving size: 2 rolls (400 grams)
Prep time: 40 minutes
Cooking time: 30 minutes

Ingredients

Eggplant 

• Cooking spray
• 2 medium eggplants
• ¼ teaspoon salt, divided

Rice

• 1 tablespoon (15 milliliters) extra-virgin olive oil
• 1 cup yellow onion, diced
• 4 garlic cloves, peeled and minced
• 1 cup basmati rice
• 1¼ cup (300 milliliters) water
• ¼ teaspoon salt
• ½ cup fresh mint, minced
• ½ cup fresh dill, minced

Sauce

• 2 tablespoons (30 milliliters) extra-virgin olive oil
• ½ cup yellow onion, diced
• 2 garlic cloves, peeled and minced
• 1 teaspoon dried oregano
• ¼ teaspoon red pepper flakes
• 2 14-ounce cans low-sodium diced tomatoes
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ cup crumbled feta cheese

Instructions

1. Preheat oven to broil. Mist a large baking sheet with cooking spray. Cut off stems of eggplants, steady the sliced end on a cutting board and cut each eggplant lengthwise into ½-inch-thick slices. Place half the eggplant slices in a single layer on the baking sheet, sprinkle with ⅛ teaspoon salt and broil 5 minutes per side until lightly browned and tender. Remove and set aside. Repeat with remaining eggplant and ⅛ teaspoon salt.
2. Heat 1 tablespoon oil in a medium saucepan over medium-high heat. Add onion and saute until translucent, about 5 minutes. Add garlic and saute for 2 minutes. Add rice, stir and cook for 1 to 2 minutes. Add water and salt and bring to a boil. Reduce heat, cover and simmer for 20 minutes or until water is absorbed. Let sit, covered, for 5 minutes, then remove lid and fluff with a fork. Stir in mint and dill and set aside.
3. While rice is cooking, prepare the sauce. Heat oil over medium-high heat in a medium saucepan. Add onion and saute until translucent, about 5 minutes. Add garlic, oregano and red pepper flakes and saute for 2 minutes. Add tomatoes, salt and pepper. Bring to a simmer and cook for 20 minutes.
4. Preheat oven to 350°F (177°C). On a clean working surface, lay an eggplant slice flat and place ⅓ cup rice mixture onto one end. Carefully roll up and place in a 9-by-13-inch casserole dish. Repeat with remaining eggplant, placing the rolls tightly next to each other. Pour tomato sauce over top of rolls and sprinkle with feta. Place in the oven and bake 30 minutes until cheese is golden. Serve hot or at room temperature.

Nutrition per serving:
CALORIES 488; TOTAL FAT 15g; SAT. FAT 4g; CHOL. 11mg; SODIUM 744mg; CARB. 78g; FIBER 12g; SUGARS 14g; PROTEIN 11g; POTASSIUM 1087mg; PHOSPHORUS N/A

Note: Nutrition information for phosphorus in low-sodium diced tomatoes not available.

Servings: 20
Serving size: 1 roll (58 grams)
Prep time: 2½ hours (includes rising time)
Cooking time: 30 minutes

Ingredients

• 2¼ teaspoons active dry yeast
• ¼ cup, plus 1 teaspoon granulated sugar
• ¼ cup (60 milliliters) warm water (heated to 100°F to 115°F)
• ¾ cup (180 milliliters) warm reduced-fat milk (heated to 100°F to 115°F)
• 1½ cups all-purpose flour
• 2 large eggs, beaten
• 1 tablespoon ground cinnamon (optional)
• 1 teaspoon kosher salt
• ¼ cup salted butter, melted
• 2½ to 2¾ cups white whole-wheat flour Cooking spray
• ½ cup fig jam
• 2 ounces thinly sliced prosciutto, chopped
• ½ cup crumbled goat cheese
• 1 teaspoon dried thyme leaves (optional)
• 1 large egg
• 1 tablespoon (15 milliliters) water

Instructions

1. Add yeast, 1 teaspoon granulated sugar and warm water to a large mixing bowl or stand mixer’s bowl and let sit for 10 minutes. Add warm milk and all-purpose flour to the yeast mixture and beat, using a wooden spoon or dough hook attachment, for about 30 seconds or until just combined. Add beaten eggs, cinnamon (if desired), salt, butter and remaining sugar and beat for about 1 minute. Gradually stir in white whole-wheat flour until the dough forms a ball and is not overly sticky.
2. Turn dough out onto a clean, floured surface and knead until soft and elastic, about 6 to 8 minutes. Alternatively, “knead” the dough in a stand mixer for 6 to 8 minutes using the dough hook attachment. Dough should be tacky, but not overly wet or dry.
3. Place dough in a large bowl coated with cooking spray. Cover with plastic wrap and let rise in a draft-free area at room temperature until doubled in size, about 1 hour. Using a spatula or bench scraper, remove dough from the bowl and place on a lightly floured surface.
4. Roll dough out into a 15-by-9-inch rectangle. Spread jam evenly over the dough’s surface, leaving a 1-inch border. Sprinkle prosciutto, goat cheese and thyme (if desired) over the jam. Roll dough, starting from the long (15-inch) side. Once fully rolled, pinch dough to seal. Using a serrated knife, cut roll into 20 equal-sized pieces. Place in an 11-by-15-inch glass baking dish coated with cooking spray. Cover with plastic wrap and let rise for about 45 minutes, or until doubled in size.
5. Preheat oven to 350°F (177°C). Remove plastic wrap and make egg wash by whisking remaining egg with 1 tablespoon water. Brush tops of rolls with egg wash and bake for 30 minutes or until lightly golden. Enjoy warm.

Cooking note: You may need more or less white whole-wheat flour depending on humidity.

Nutrition per serving:
CALORIES 189; TOTAL FAT 5g; SAT. FAT 3g; CHOL. 37mg; SODIUM 220mg; CARB. 31g; FIBER 2g; SUGARS 10g; PROTEIN 6g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in prosciutto and fig jam not available.

According to National Health and Nutrition Examination Survey data, obesity in adults more than doubled over half a century — from 13.4 percent in 1962 to 38.2 percent in 2014 — and the National Bureau of Economic Research reports the estimated annual health care costs of obesity-related illness to be nearly 21 percent of annual medical spending in the United States.

With links between higher body mass index and increased risk for disease, including Type 2 diabetes, cardiovascular disease and certain cancers, public health messaging to the masses and patient advice from medical practitioners have centered on weight loss as both prevention and treatment for many chronic diseases. However, there isn’t a single therapy (dietary, surgical, pharmaceutical or otherwise) that has been shown to sustain long-term weight-loss maintenance in a significant number of people.

Researchers are only just beginning to understand the myriad factors that affect body weight and body fat, including genetics, hormones, medications, diseases, age, sleep, stress, environmental pollutants, sex, ethnicity, socioeconomic status, dietary quality and physical activity. And some epidemiological studies actually support conflicting theories on body weight and health.

For example, the “Obesity Paradox” refers to the anomaly of some people with BMIs in the overweight and obese categories, especially older adults and even with chronic disease, outliving people with normal BMIs.

“In general, there is a strong relationship between BMI and health outcomes,” says Hollie Raynor, PhD, RD, LDN, obesity researcher and co-author of the Academy’s 2016 position paper on interventions for the treatment of overweight and obesity in adults, “but there are individual differences.” Among limitations inherent to epidemiological research, according to Raynor, is that studies correlating body weight and morbidity and mortality may not control for moderating factors affecting disease risk, such as high intake of calorie-rich, low nutrient-dense foods, low intakes of nutrient-dense foods, physical inactivity and smoking.

Other concepts — including “metabolically healthy obesity” (individuals with BMIs of 30 or higher who have normal blood lipids, blood sugar and insulin levels) and “metabolically obese normal weight” (people with normal BMIs and negative health outcomes) — are countered by a much higher proportion of people with obese BMIs who are not metabolically healthy.

However, it is well recognized in behavioral health research that weight stigma (stereotyping and bias based on one’s size) is associated with increased calorie consumption and binge eating, negative body image, depression, greater likelihood of becoming obese, and reduced desire to engage in healthy behaviors.

Other studies suggest that a focus on weight in health care settings may increase false positives and negatives. For instance, if physicians look for certain diseases in patients with overweight or obese BMIs but not in individuals with normal BMIs, some conditions may be overdiagnosed in larger people or underdiagnosed in smaller people.

According to a 2014 review of unintended harm associated with public health interventions, weight loss messaging is not only ineffective, but actually can promote body dissatisfaction and disordered eating. Campaigns centered on healthy behaviors without mention of weight are better received and are more likely to result in healthy behaviors among targets, wrote the authors.

Enter the “weight-neutral” movement: a therapeutic approach to improving the health of individuals by focusing less on BMI, and more on lifestyle behaviors.

“In light of having no validated methods to help more than a small number of people lose weight and keep it off,” says Marci Evans, RD, CEDRD, CPT, who specializes in body image issues and emotional eating, “we need to use tools that will enhance clients’ health at their current weight without causing more harm — remembering to consider long-term harm as well.”

Some evidence suggests dietary restriction and a history of weight loss are associated with eating disorders. In addition, a key concern cited by weight-neutral proponents is that dietary restriction often leads to weight cycling — repeated gain and loss of weight — rather than sustained weight loss. Some research associates weight cycling with loss of lean body mass, reduced metabolic energy expenditure, increased inflammation, hypertension, insulin resistance, dyslipidemia, osteoporotic fracture, some types of cancer, cardiovascular risk, mortality risk and emotional distress. Other studies suggest weight cycling is more strongly linked with certain adverse health outcomes than is having an obese BMI.

But many obesity researchers do not agree with these conclusions, citing studies that show losing even 3 percent to 5 percent of body weight reduces some health risks in people with elevated BMIs.

“Lifestyle interventions that include dietary, physical activity and behavior components typically do not lead to eating disorders,” says Raynor, adding that structured eating can even help with bulimia nervosa and binge-eating disorder — although robust, multidisciplinary intervention programs designed by researchers may not be accessible for many people or covered by insurance.

On the other hand, there is limited research on the efficacy of weight-neutral interventions; although some studies have found significantly better physiological, behavioral and psychological outcomes compared to weight-centric models and dieting, including low dropout rates and no adverse events, those study samples were small and did not include individuals classified as morbidly obese. Other criticisms include that a weight-neutral approach gives people a “free pass” to engage in unhealthy lifestyle behaviors — and that weight loss should be pursued as soon as possible for people with obese BMIs.

But weight neutrality is not in conflict with, and actually helps support, the Nutrition Care Process, according to Jennifer McGurk, RDN, CDN, CDE, CEDRD, who advocates for the inclusion of weight-neutral concepts in continuing professional education for registered dietitian nutritionists.

“Many weight management trainings do not address binge-eating disorder,” says McGurk of a behavior that is prevalent in up to 30 percent of people seeking weight loss treatment. “Behavioral health is a critical component of health care, yet many weight management approaches address food and diet only — without taking into consideration individuals’ genetic predispositions, preferences and feelings surrounding food.”

Evans agrees, adding that while dietetics is grounded in compassion and individualized care, there is tremendous pressure as practitioners to focus on weight loss. “As registered dietitian nutritionists, we need to self-assess,” says Evans, “And determine whether an intervention will truly improve a client’s health, or if it comes from a desire to make them smaller.”

Today, more than a billion people use social networks, blogs and media-sharing sites to publish, broadcast, share and discuss content, and network via web-based platforms. As of January 2017, Facebook, WhatsApp, Facebook Messenger, QQ and WeChat are the social media leaders, but there are many other popular platforms — including Twitter, Instagram and Snapchat.

From clinical dietetics to non-traditional nutrition jobs, social media can play a significant role in career success. After all, these platforms allow practitioners to amplify messages and reach consumers directly wherever they are in the world. Social media also is an essential part of the marketing strategy for entrepreneurs. But the ubiquitous nature of social media brings certain risks for health care professionals, most notably how the information shared could negatively reflect upon them and their affiliations. For example, the 2016 Academy practice paper “Social Media and the Dietetics Practitioner: Opportunities, Challenges and Best Practices” notes that social media professionalism includes a firm understanding and abidance of appropriate conduct, disclosure, confidentiality and intellectual property.

How the Pros Do It

Social media is on 24/7. But who are you at any given moment? Just as you interact differently with family than you would with coworkers, what you share online may need to shift from time to time. Among most communications experts, the prevailing best practice is to compartmentalize.

In new media, a “personal persona” refers to a profile used to share updates that would be most interesting to friends and family, such as vacation photos, personal opinions or announcements of life events. Many individuals choose to make their personal personas public, but most communications experts recommend keeping personal personas private; in addition to increasing cybersecurity concerns, there are career considerations. According to “A Social Media Primer for Professionals: Do’s and Don’ts” in the March 2014 Health Promotion Practice, what is shared online reveals one’s personality, priorities and values. People make decisions about who you are based on your photos, screen name, friends list, organizations and the profiles you follow, which can impact your career. And while hiring managers use sites like LinkedIn to recruit job candidates, a 2016 CareerBuilder survey showed that 60 percent of employers also use social media to screen candidates. What you (or others) post online could be a potential employer’s first — and last — impression.

A “professional persona” is where you share messaging that demonstrates your expertise, but it certainly doesn’t mean you should sound like a robot. This persona should include personable content, which can build trust and likability. The key is striking a balance between providing value and being relatable.

A “business persona” is for profiles from which you are officially representing a company or organization that has entrusted its message with you. You must stay on brand, and in most cases, there is little room for personal bias.

Points to Ponder

Career communicators may advocate persona management, but for many users, maintaining multiple profiles may be a challenge (or worse, if those personas are not kept separate, they become ineffective and amateurish).

The Academy practice paper cites the perspective piece “Social Media and Physicians’ Online Identity Crisis” from the August 14, 2013, JAMA, whose authors argue that “health professionals should not be spending time deciding whether potential social media content is personal or professional, but whether it is appropriate for a public space.”

So What Is Appropriate?

Lorrie Thomas Ross, CEO of Web Marketing Therapy, says she encourages individuals to evaluate their values, business needs and goals to drive decisions. “Weaving in a little personal can humanize the persona, but it must align with the brand,” Ross says.

Contrary to popular advice to avoid political posts, Rodney Mason, CEO of Nurture Ranch, says there is a place for politics in professional social media when it’s relevant and appropriate. “If there’s a bill that impacts your industry, you might share it to raise awareness,” Mason says. “Encourage people to take action in their way, such as contacting a member of Congress.”

And regardless of what you think may make you relatable to followers, be safe. Darren Guccione, co-founder of Keeper Security, Inc., says, “Certain details, like the names of children, your home address and your real-time physical location, should be kept private.”

Strategies for Success

Social media is an ideal space for sharing food and health messages, and nutrition professionals can lead the conversation. Whether you choose to manage multiple personas or just focus on single profiles across platforms, some rules don’t change.

Be intentional. Think about why you’re participating in an online conversation. Focus on the unique value you can deliver and share it with your target audience.

Be respectful. You may not (and probably won’t) agree with some viewpoints you see, but take care not to be condescending or polarizing.

Be responsible. Social media may feel like the Wild West of communications, but dietetics professionals are still bound by the Code of Ethics.

Omega-3 essential fatty acids found in fish — docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA — help the body maintain the flexibility of artery walls, control inflammation and clear arteries, reducing the risk of blood clots.

People who consume adequate amounts of DHA and EPA tend to have reduced risk for heart disease and stroke, improved brain function and memory and a greater ability to control autoimmune diseases. To get the desired benefits, the American Heart Association recommends one 3.5-ounce serving of cooked fish at least twice per week.

How fish come to contain omega-3s is directly related to their diet and lifespan. Algae is eaten by small marine life, which are consumed by slightly larger fish. A fattier, longer-living fish has more opportunities to consume DHA and EPA, and will more omega-3s when eaten by humans.

Larger fish, such as swordfish, also contain more potential toxins such as mercury. Consumers, especially pregnant women and young children, should review the Food and Drug Administration’s safety guidelines for consuming fish from different regions.

Lean protein, the building block of human bones, cartilage, muscle and skin, is especially plentiful in fish. Fatty fish also contains vitamin D, a nutrient that is underconsumed by many Americans.

Culinary approaches to fish vary by region. For example, Puerto Rico marries mild whitefish, tomato, garlic and avocado when creating the popular fish stew Bacalao Guisado. Iceland’s Plokkfiskur is a heartier version that includes potatoes and cream. Japan takes a simple approach by accentuating the quality of raw fish in sashimi.

Some fish species are heavily overfished and considered vulnerable — if not endangered — including halibut, shark, sardines, bluefin tuna, orange roughy and squid. Improving seafood standards and ensuring a sustainable supply chain is key in ensuring future generations can enjoy the nutritious benefits of fish.

Tuna

A member of the mackerel family, tuna is a popular canning fish with a rich flavor and firm, flaky texture. Albacore, skipjack and yellowfin are popular choices for sandwiches, casseroles or salads. Check the Monterey Bay Aquarium’s Seafood Watch website to confirm best choices.

Barramundi

Often used in Australian and Thai cuisine, barramundi’s popularity is growing thanks to its ability to be farmed without antibiotics or hormones. Barramundi has a mild, slightly sweet flavor, making it a suitable replacement for whitefish in recipes.

Bass

A term used for numerous freshwater and saltwater fish, “bass” may include grouper and sunfish. Sea bass tends to be richer in vitamin B6, while freshwater bass has substantially more vitamin B12. Water quality can influence its flavor.

Mahi Mahi

Grilled, fried, baked or broiled, mahi mahi is highly versatile. Use it in tacos, coat it with pesto or mix it into curried vegetables. Look for sources caught in the U.S., as most imported sources are on the Monterey Bay Aquarium Seafood Watch’s “avoid” list.

Lionfish

Rated a “best choice” by the Monterey Bay Aquarium, this fish has aesthetic flair and a buttery bite. Serve it as sashimi or in ceviche with a squeeze of lime. If you have a whole fish, consult a professional to help safely remove its eye-catching, toxic spikes.

Swordfish

Thick slices of swordfish seasoned with olive oil and herbs are ideal for grilling. When buying swordfish steak, look for a reddish swirl in the cross section, which indicates freshness.

Salmon

Flaky, pink salmon is found on menus from high-end restaurants to delis, as fillets or sliced thinly atop a bagel with cream cheese. Smoked salmon is a travel-friendly option. Check the Monterey Bay Aquarium Seafood Watch website for best choices.

Cod

Cod’s mild flavor makes it a recipe chameleon, pairing well with a range of ingredients and sauces. Be mindful of frozen cod, which often is treated with a salt solution to retain moisture. For sustainable sources, choose cod from Alaska.

Sablefish

Its nickname, “butterfish,” says it all. This silky, fatty fish is rich in omega-3s. Best when pan-fried or grilled (the fat content creates a decadent, crispy bite), it also can be eaten raw in sushi.

Tilapia

Mildly sweet tilapia is often served baked, fried, seared or smoked. It pairs well with fruit salsas or tangy salad dressings. Due to a lack of data on environmental impact and potential chemical use, the Monterey Bay Aquarium Seafood Watch recommends avoiding farmed tilapia from Colombia.

Red Snapper

With firm flesh and little fat, red snapper holds up in stews and gives a meaty bite to sandwiches. Opt for snapper caught in the U.S. Gulf of Mexico and avoid those caught in the U.S. South Atlantic.

Pollock

Sometimes confused with cod, pollock has a mild flavor. A 3-ounce serving provides 17 grams of protein, is an excellent source of vitamin B12 and selenium, and is a good source of phosphorus.

In the Kitchen

Of the more than 50 varieties of watermelon, the most common kinds are seeded, seedless, picnic, icebox and yellow or orange-fleshed. They typically range in weight from about 5 pounds to more than 30 pounds.

Seedless watermelons, which first were produced commercially in the 1990s, tend to be less sweet than seeded. In actuality, seedless watermelons have tiny, undeveloped, easily digested seeds, so while they aren’t technically seedless, there aren’t any large seeds to spit or pick out. Picnic watermelons are the large, red variety many of us picture when we think of watermelon. They typically range in size from 15 pounds to 45 pounds. Icebox watermelons are tiny and more suited to serving just a few people. They tend to grow to anywhere between 5 pounds and 15 pounds. Although red-fleshed watermelons may be the most familiar to shoppers, yellow and orange varieties also are available. The color of the watermelon skin and rind can vary as well, from rich green to yellow.

When selecting a whole watermelon, look for a firm, symmetrical melon that is heavy for its size and free of bruises, dents and gashes. Ideally, the underside of watermelon should have a yellow spot from where it sat on the ground. When buying pre-cut watermelon, avoid pieces that look slimy or mealy.

Watermelon can be enjoyed raw, either on its own cut into wedges or cubes, or added to other dishes. Its high water content makes it ideal for blending into a beverage or cold soup, such as gazpacho. Watermelon wedges also can be grilled to make a fruity side dish. A little salt brings out the natural sweetness.

In the Clinic

Evident from its name, watermelon is very hydrating — it is about 92 percent water. That high water content also means it is fairly low in calories: a one-cup serving contains 46 calories. In addition, watermelon contains about 17 percent of the daily value for vitamin A and 20 percent of the daily value for vitamin C, both of which are essential for immune system function and healthy skin.

A one-cup serving of watermelon also boasts 170 milligrams of potassium, a mineral needed for countless body processes. Although tomatoes tend to get the most attention when it comes to lycopene, watermelon contains 40 percent more of this antioxidant than raw tomatoes. Lycopene gives certain fruits and vegetables a bright red color and has been studied for its possible role in reducing risk of conditions such as cancer, cardiovascular disease and macular degeneration.

In Quantity

Because it requires minimal cooking, watermelon works well in salads, cold soups and blended beverages. A whole watermelon with the rind intact can be stored in the refrigerator, if possible, or at room temperature for a week. Before cutting, it is important to wash the outside of the rind to prevent potential spread of foodborne illness. Cut watermelon should be wrapped tightly (cubed pieces should be stored in an airtight container) and refrigerated for up to four days. Firm, ripe watermelon can be cut in slices or cubes and frozen to use in smoothies — it also is sold this way in the frozen fruit aisle. However, frozen watermelon may have a mushy consistency when thawed.

Jessica Cording, MS, RD, CDN, is a registered dietitian and writer in New York City. She is a Stone Soup blogger and author of jessicacordingnutrition.com.

Pickled Watermelon Rinds

Developed by Natalie Rizzo 

Servings: 12
Serving size: ½ cup (140 grams)
Prep time: 30 minutes
Cooking time: 12 minutes

Ingredients

• 5 cups watermelon rind with pink flesh removed (from a 4-pound watermelon)
• 1 cup (240 milliliters) apple cider vinegar
• 1 cup (240 milliliters) water
• 1 cup granulated sugar
• 1 star anise
• 1 tablespoon pickling spice
• 1 tablespoon fine sea salt

Instructions

1. Using a vegetable peeler or paring knife, remove the tough green outer layer from watermelon rinds and discard. Cube watermelon rinds. In a large saucepan, combine vinegar, water, sugar, star anise, pickling spice and sea salt. Bring to a boil. Place watermelon rinds in boiling solution and cook for 2 minutes. Reduce heat to low and simmer uncovered for 10 minutes. Set aside to cool for about 1 hour.
2. The liquid mixture can still be warm when poured in the storage container, but it should not be hot. Once cool, place the watermelon rind mixture in an airtight container and refrigerate for up to 2 weeks. Wait until the watermelon rind is cold before tasting. It should have a crunchy consistency and be a translucent color.

NUTRITION PER SERVING:
Food & Nutrition is dedicated to providing accurate information to its readers. We are unable to calculate nutrition information for this recipe due to lack of available credible nutrition information for watermelon rinds and multiple variables affecting sugar and sodium absorption during the pickling process.

Since 2014, the Academy’s Health Informatics Infrastructure, or ANDHII, has been promoting efficient and accurate use of the Nutrition Care Process and the Nutrition Care Process Terminology, or NCPT. ANDHII has tools for RDNs and NDTRs to input, track and report patient outcomes. Data is collected, then standardized and integrated with the NCPT, which helps streamline it for analysis and reporting. This dynamic platform offers options for researchers (such as randomization and blinding), produces data sets that can be visualized and standardized, and creates individual visit summary information that can be submitted to management teams or incorporated into electronic health records, or EHRs.

As with all data collection, patient privacy is essential. ANDHII is designed to operate within regulations governing patient privacy and does not allow entry of identifying information such as names, birthdates or insurance numbers. Rather, it provides secure storage of de-identified data for research and outcomes assessment.

Whether in private practice or as part of a health care organization, RDNs and NDTRs can enter patient data and biometrics into ANDHII and track specific metrics. Marcia Bauer, RD, CDE, LMNT, says using ANDHII allows her to be more proficient and efficient at work. “I called those responsible for making EHR changes at the facility and explained what ANDHII is and how it can be used to benefit our facility, patient care and reimbursement,” she says. “Within a short time, a link to ANDHII was added to my nutrition assessment in the EHR.” Bauer also was able to participate in a diabetes study with ANDHII which benefits her patients. If health experts can better track outcomes, they can design more effective interventions.

Long before using ANDHII, Nicole Brown, MS, RDN, LD, ACSM, EP-C, focused on measuring patient outcomes. After learning about ANDHII, she saw an opportunity to examine private practice data in her state. The Health Outcomes and the Impact of Nutrition Care for Clients of Registered Dietitian Nutritionists in Private Practice surveillance study began as a pilot and now is moving into the study phase. The study will observe current practices of a small sample of RDNs working in private practice by having them enroll in and learn to use ANDHII, then enter and track patient data. Resulting data can be reviewed to identify trends in conditions with greatest impact, conditions with room for improvement and differences in cases or care patterns that result in changes to outcomes. The number of minutes a client spends with an RDN can vary, as well as how much (if any) of that time is covered by insurance.

Collecting and reporting data on health outcomes can help support licensure and health insurance coverage. “To be able to go to an insurance company and show how positive outcomes correlate to a certain number of visits or number of minutes per visit can be of great value,” says Brown. She also points out that using ANDHII and NCPT does take practice. “We started out taking 45 minutes to enter a patient visit into ANDHII, but were able to get it down to 15 minutes.”

Time is of the essence for busy practitioners, but the benefits of using ANDHII ultimately are worthwhile. RDNs in similar practice areas can connect via dietetic practice groups and state affiliates to undertake ANDHII projects. The Academy offers training and support, and ANDHII subscriptions are available at no cost to RDNs and NDTRs.

ANDHII is currently undergoing an upgrade to enhance mobile access and navigation. With data on more than 700 unique patients and 1,200 registry visits, ANDHII is on course to achieve status as a qualified clinical data registry with the Centers for Medicare and Medicaid Services, or CMS. This opens the door for interdisciplinary utilization of ANDHII as part of reporting efforts via CMS’ Quality Payment Program Framework. It also furthers opportunities for dietitians, as they are slated to be included in the Merit-based Incentive Payment System under a provision of the Medicare Access and Children’s Health Insurance Program Reauthorization Act (to be implemented in 2019). The timing couldn’t be better for RDNs and NDTRs to enroll in ANDHII and begin putting their mark on the future of dietetics practice.

At the age of 7, Mascha Davis and her family became political refugees, fleeing the former Soviet Union and settling in the United States. Shaped by this experience and having traveled while growing up, Davis was drawn to helping people in impoverished areas. She earned a master’s degree in public health and became a registered dietitian, working in a clinical setting until 2010.

That is when Davis pursued a long-held dream of working abroad — first in Switzerland, then in Africa, where she worked in international development and humanitarian aid. For five years, Davis worked with nonprofit organizations in South Sudan, Chad, Darfur, Ethiopia and Gabon.

Spending most of 2015 in South Sudan, her tasks ranged from coordinating delivery of aid supplies, managing and training staff, and performing nutritional assessments. “We were running nutrition centers that treated about 2,000 malnourished children each week,” Davis says. “It was difficult and frustrating at times, but it was one of the most impactful experiences I have ever had.”

While living in a remote area of Chad, Davis and her staff implemented long-term development projects in local villages. In Darfur, she focused primarily on developing nutrition projects for the prevention of malnutrition.

“Living and working in some of the least developed countries in the world has been very humbling and has opened my eyes to the importance of those in our profession using their expertise to impact the lives of people around the globe,” Davis says. “We have the capacity to make a huge difference.”

In 2016, Davis returned to the United States and launched her private practice, Nomadista Nutrition, in Los Angeles. She continues to work with the United States Healthful Food Council, Satellite Healthcare and several nonprofit groups.

“I believe every single one of us has a role to play in making a positive influence on the world,” Davis says. “It’s up to each of us to discover what that role is and to take action.”

Scanning the stovetop, you may see sauce on the backsplash, oil on the countertop and grease on nearby appliances. Simple meals can evolve into a scrubbing nightmare without quick action or prior planning. Try these tips to avoid or reduce splattering:

Start with Dry Food

The water-and-oil dance that is so cute when testing a hot pan turns into a messy rave when tossing in frozen vegetables. The best bet: Pat dry food before placing it in the pan to saute.

Use a Large Enough Pan

Give food space to cook by choosing the right size pan with taller sides to help prevent splatter.

Stay Close

While a watched pot may never boil, a boiling pot may not cause to a mess if you stay nearby. Rice and other grains that require a lid when cooking can boil over, leading to sticky goo around the burner. Prevent it by staying close; occasionally lift the lid to release steam. When cooking thick liquids and sauces, bubble eruptions occur when the pan gets too hot. Before that happens, pick up the pan and hold it over the burner while stirring for a few seconds. Indirect heat and slow stirring helps calm boiling bubbles.

If You Can’t Fight it, Manage the Mess

1. Use a lid. If preparing food with wet heat, such as steaming, a lid can trap water droplets and prevent the pan’s contents from splattering. When removing the lid (lift away from your body to avoid steam burns), some splatter still may escape.

2. Put up a splatter shield. This contraption is like a mini voting booth. With a three-sided wall around the pan, splatter is contained to the pan and its most immediate surroundings. It doesn’t prevent splattering, but it can make cleanup easier.

3. Use a splatter screen. Like a cross between a lid and a strainer, a splatter screen fits on top of a pan and is designed to allow steam to escape while controlling some of the splatter. Vented dome-like covers are made for microwaves to help control splatter.

4. Cover neighboring burners. To keep the rest of your stove clean, place a baking sheet upside-down to cover one or two burners.

Healthy Kitchen Hacks: Cooking with Fats

Create a better pour. When first opening a new bottle of cooking oil, don’t remove the foil covering (if there is one). Instead, make a slit with a sharp knife. This will give you more flow control when measuring or pouring directly into a pot or sheet pan.

Use DIY cooking spray. Be earth-friendly and save money by making your own cooking spray. Mix 1 part oil with 3 to 4 parts water to distribute a thinner and less greasy coat to your cooking vessels. Pour the mixture into an aluminum or glass spray bottle and store in a cool, dry place. Before use, shake the bottle and use the “mist” setting.

Clean grease spills with ease. If an oil spill is still wet, dust it with cornstarch, flour or baking soda and let sit for 15 minutes before wiping it up with a cloth or paper towel. If a grease splatter has cooled and hardened, drizzle with dish soap and wait 10 minutes before scrubbing with a sponge. For tougher, caked-on grease, apply vinegar and let sit for another 20 minutes before wiping clean.

Recycle leftovers. Instead of dumping used oil into a container and throwing it away (never pour it down the drain), look for a local disposal center, drop-off bin or service that converts used cooking oil into cleaner-burning biodiesel. Avoid reusing cooking oil for future meals, as it may affect flavor and can become rancid.

To see the Healthy Kitchen Hacks series, click here. 

Definition

Extracted primarily from natural substances, stabilizers, thickeners and gelling agents are approved direct additives incorporated into foods to provide structure, viscosity, stability and other qualities, such as maintaining existing color.

Functions, Names and Labeling

Thickeners, stabilizers and gelling agents are classified separately but overlap in functionality. When dissolved or added to foods, they create stiffness, stabilize emulsions or form gels.

Thickeners range from flavorless powders to gums and are chosen for their ability to work in a variety of chemical and physical conditions. Variables affecting choice of thickener include pH, frozen state, clarity and taste. Starches, pectin and gums are the most common commercial thickeners used in soups, sauces and puddings.

Stabilizers are substances that increase stability and thickness by helping foods remain in an emulsion and retain physical characteristics. Ingredients that normally do not mix, such as oil and water, need stabilizers. Many low-fat foods are dependent on stabilizers. Lecithin, agar-agar, carrageenan and pectin are common in ice cream, margarine, dairy products, salad dressings and mayonnaise.

Gelling agents also function as stabilizers and thickeners to provide thickening without stiffness through the formation of gel in jellies, jams, desserts, yogurts and candies. Gums, starches, pectin, agar-agar and gelatin are common gelling agents.

Home cooking achieves the same structural changes with the addition of familiar starches, grains, egg yolks, yogurt, gelatin, mustard and vegetable purees.

Thickening agents also are used in treating medical conditions, such as dysphagia, to make swallowing easier and reduce the risk of aspiration.

To help consumers understand the function of the food additive, a classification is indicated on food labels — for example, “pectin (gelling agent).” Most direct additives are identified on the ingredient label of foods.

Thickeners, stabilizers and gelling agents are largely polysaccharides or derived from protein sources, for example:

Polysaccharides

• Starches: arrowroot, cornstarch, potato starch, sago, tapioca
• Vegetable gums: guar gum (extracted from guar bean), xanthan gum (from microbial fermentation used in gluten-free baked goods), locust bean gum (from carob tree)
• Pectin (from apples or citrus fruit)

Protein

• Collagen, egg whites, gelatin (from animal collagen), whey

Others

• Sugars: agar (from algae), carrageenan (from seaweeds and used to prevent separation in dairy products and ice cream)
• Sodium pyrophosphate (used in common foods such as canned fish and instant pudding)
• Lecithin (found in egg yolk, legumes and corn)
• Mono- and diglycerides (stabilizers naturally present in many seed oils)

Sources are primarily natural (arrowroot, gelatin, starches) but also can be synthetic (carboxymethyl cellulose, methyl cellulose).

Oversight

Thickeners, stabilizers and gelling agents must be authorized by the Food and Drug Administration before use. Standards for food additives are clearly defined with strict criteria, and there must be a documented need for their use before approval is granted. Maximum usage levels vary depending on the additive and the food in which it is used.

For example, stabilizers in frozen dairy desserts, fruit and water ices and in confections and frostings cannot exceed 0.5 percent by weight of the final product. Emulsifier, flavoring adjuvant, stabilizer or thickener in baked goods have the same 0.5 percent by weight limit.

Safety

Today, food additives are scrutinized, regulated and monitored more closely than at any other time. All new food additives undergo a rigorous testing and safety assessment to minimize potential adverse effects to human health. However, side effects and nutrient-drug interactions may result from large doses. For example, consuming more than 15 grams of xanthan gum may cause nausea, flatulence and bloating. Food-drug interactions are possible with certain medications; carrageenan may cause adverse side effects in people taking anticoagulants and antihypertensive drugs, and pectin may interact with antibiotics and cholesterol-lowering drugs.

Final Thought

Registered dietitian nutritionists can help consumers feel more comfortable about food additives by communicating their similar role in home kitchens.

“While the name of the ingredient may be unfamiliar, the mode of action in the food matrix is similar,” says Heather Dover, RDN, research assistant at the Center for Research on Ingredient Safety at Michigan State University.

“Most concerns about food additives are related to synthetic ingredients added to foods, yet 99 percent of these additives are derived from natural sources and meet all of the FDA standards for safety, intended use and populations,” says Roger Clemens, DrPH, and former president of the Institute of Food Technologists. “For over 100 years of usage, these direct additives have posed no adverse effect for any population.”

YouAte is a visual food journal that lets you focus on meals and meal times while keeping simple goals in view. It requires ZERO calorie counting. YouAte may be best for those who need a nudge to eat regular meals or who simply want to maintain a visual account of what they eat and whether it’s on or off track path. Unfortunately, the nutrition information in the app is peppered with some inaccuracies. Therefore, users should seek other sources for credible, reliable nutrition information.

Platform and Price
Free. Apple.

RDN Score
2 out of 5

Pros

• Clean and easy-to-use design.
• Save meals to the timeline (your path) with just one click. Reflect upon recent and past food choices in “your path.”
• Capture meals by snapping a photo. Easily choose whether the meal is on or off path based on current goals.
• No calorie counting at all.
• View progress and statistics and how your meals fit or veer from your path on one screen.
• Easily track the elapsed time between meals.
• Includes a goals section that suggests healthy guidelines like drink plenty of water, avoid added sugars, and eat seasonal produce.
• Instead of a focus on calories, the photo journal includes prompts asking why you ate (hunger, stress, social), how the meal was, where you ate it and how it made you feel.
• Set customizable reminders to stay on path.
• Review week and lifetime stats for motivation.
• Option to allow a friend, coach, or health professional view your timeline or share progress on social media.

Cons

• To create a profile you must surrender an email address.
• Some of the nutrition content is inaccurate or questionable. For example, green beans are listed as legumes in one section.
• YouAte is currently only available on iOS devices.

Bottom Line

YouAte is ideal for those who need a gentle nudge to eat regular meals or who simply want to maintain a photographic log of the meals they eat. The app may be best for those who are food and nutrition savvy to be able to determine what’s on or off path and can tease out what’s accurate in the guidelines

Cara is a personal food and symptom diary that lets you track what you eat and how you feel. The app makes it easy to enter foods, track symptoms, and digestion and elimination details to get a daily score.  Used consistently, Cara users can share trends with medical professionals and may learn to avoid the symptom triggers altogether. Though the food database is somewhat limited, users can easily add their own foods to the database.

Platform and Price
Free. Apple and Android (launching soon).

RDN Score
4 out of 5

Pros

• Beautifully designed and easy to use.
• Starts with an interview to capture gender, symptoms and age to factor into the journal.
• Easily enter foods you’ve eaten, how you feel on a sliding scale including your mood, stress, stomach pain and bloating and stool output. Cara covers all bases with space to enter additional symptoms, medication, and notes on events, workouts and other factors that may impact how you feel.
• Add custom foods to the journal by simply typing them in.
• Track elimination habits in great detail with Cara’s stool questions that include visuals and text descriptions to help users track shape, color, and effort and pressure to go.
• Get a daily symptom score with a comparison to others on that day.
• View pain, stress and bloating charted on a daily, weekly or monthly basis.
• After 6 days of tracking, Cara reveals reports comparing foods on the best and worst three days based on the symptom score.
• Skip account creation for privacy or set up an account for the option to backup your data, export records, and sign up for new information.
• Set reminders to be notified when it’s time to enter foods each day.
• Includes the option to work with coaches for guidance.

Cons

• There’s no information provided on the background or credentials of the optional coaches.
• Food choices are limited.
• Users receive automatic messages from Team Cara chat bots (for helping to track goals). This may feel intrusive or unnerving to some.

Bottom Line

Cara is a well-designed food and symptom tracker that might be especially useful for people with digestive conditions.

Peak lets you play engaging and challenging games to exercise your memory, focus and more. Set personal goals and tackle daily mental workouts to “train the brain.” Those with a competitive edge, can play, compete and compare statistics with friends. Though the evidence surrounding using brain games to boost brain health is evolving, Peak is a fun download. It’s good for adults of all ages but may be especially helpful for older adults who want to test, challenge, and track memory and mental agility.

Platform and Price
Free + Pro edition. Apple and Android.

RDN Score
5 out of 5

Pros

• User-friendly and engaging design.
• Gamified, fun and challenging.
• Set personalized daily goals and mental workouts.
• Designed with and by scientists and universities.
• Starts with an easy interview to set training goals and an assessment “workout.”
• Set training goals to measure and exercise memory, language, ability to focus, stimulate problem solving skills, metal agility, and perception of emotion.
• Tailor training by adding basic personal details like name, age, education, gender and profession.
• Option to play, compete and compare stats with friends and train with a coach to track progress and improve.
• Includes a “digital coach” to guide your first workout.
• Creates a “brainmap” that will change over time as you continue to play the different games. Compare the “brainmap” to others in your age, profession or friend group.
• Allows a limited number of workouts per day to keep the challenges fresh.
• Games are capped after a while but you can pay a monthly ($4.99), yearly ($2.92) or lifetime rate ($99.99) to keep playing.

Cons

• There’s no solid evidence that these kinds of games actually improve cognition or prevent dementia but it’s a fun way to pass the time and test your memory

Bottom Line

Peak is a good download for adults of all ages but may be a fun game for older adults who want to challenge, and track memory and mental agility.

Polarr is a feature rich photo editor that can completely transform smartphone photos to appear as if they were taken with a professional camera. The app includes over 30 free filters and a large number of enhancement tools to adjust everything from skin tone and smoothness to lens distortion and lighting. With many bells and whistles, Polarr comes with a steep learning curve so it’s best suited for those with photo editing experience or who have some extra time on their hands to learn it.

Platform and Price
Free + Premium option. Apple and Android.

RDN Score
5 out of 5

Pros

• Sleek, aesthetically pleasing, and user-friendly design.
• Includes more than 30 free filters with the option to purchase more.
• Every filter is fully editable.
• Create and save custom filters to favorites to apply a consistent aesthetic to photo galleries.
• Customize the toolbars and workspace for a space that works best for you.
• Adjust skin tone, smoothness and hue using the face tools.
• Use the text tools to freely add words to images. Select from a large number of font styles, shapes and sizes.
• Learn how to use each tool with tutorials on correcting lens distortion, adding deep space (to change the color and exposure of a night sky, for example) and clarifying to define outlines and add vividness to outdoor photos.
• Adjust fringing, pixilation, noise and size, clarity and sharpness and light details including exposure, contrast, brightness, diffusion and dehazing.
• Includes adjustments for color, toning, curves, hue, saturation over an number of different color channels.
• Unlock all pro tools for $19.

Cons

• There’s a steep learning curve – that’s absolutely worth the work.

Bottom Line

It’s a keeper. Polarr is one of the most comprehensive photo editing apps with advanced features to help you easily get the look you want from smartphone pictures.

Probiotics are a hot topic among clinicians and the general public. The US Probiotic Guide app is an educational tool that makes it a little easier to discover, research and identify the right probiotic supplement or food for specific conditions or indications from a smartphone. Users can search for probiotics by brand name, age, gender, and indications from digestive issues to cholesterol lowering. If the guide continues to be reliably updated, it would make a good pocket reference for clinicians.

Platform and Price
Free. Apple and Android.

RDN Score
4 out of 5

Pros

• Easy-to-use guide with a user-friendly design.
• Includes supplemental probiotics as well as functional foods with added probiotics like yogurt and infant formula.
• Filter results by brand name, age, gender, and indication.
• Search for probiotics suitable for a number of indications including antibiotic associated diarrhea, constipation, Heliobacter pylori, and cholesterol lowering among several others.
• Content is written and reviewed by a team of doctors and pharmacists.
• Includes a list of peer-reviewed references.
• Content is also available on a dedicated website under the same name for convenience.

Cons

• Though a good start, the database is not comprehensive.
• Current guide is for 2016 with no 2017 replacement (as of March 2017) so the content may be slightly out of date.
• To further educate the public, it would help to include general sources of probiotics like yogurt, kefir or kimchi.

Bottom Line

Best as a pocket reference for clinicians, the US Probiotics Guide makes it a little easier to discover, research, and identify the right probiotic supplement or food for specific conditions or indications.

Symple is a simple and well-designed tracking and reporting system to manage symptoms and the factors that influence them. Users can rate symptoms on a color-gradient to indicate intensity from green to red for being the most severe. Using the graphs available, they can analyze how those symptoms overlap with factors like sleep or air travel over a short or long term period. To get the full experience including journal entries and unlimited symptom and factor logging, users must upgrade to the complete version of the app.

Platform and Price
Free. Apple only.

RDN Score
4 out of 5

Pros

• User-friendly interface and attractive design.
• Manage up to 10 symptoms and 10 influencing factors at any given time.
• Create and save custom factors and symptoms.
• Select from a wide range of specific symptoms covering different parts of the body, digestive issues, sleep, energy levels, and emotional and mental health.
• Record and monitor the factors that may impact symptoms like different aspects of daily life such as air travel, bedtime and screen time, diet, exercise or medication and supplements.
• Log symptoms from morning to night and rate the intensity using a color gradient scale from none (green) to severe (red).
• Take up to 4 photos per day to document rashes or other visible signs and symptoms.
• Email your doctor an overview of active and inactive symptoms, factors, and select journal entries over a set date range directly from the app.
• Turn on alerts and reminders to track symptoms.
• Export data to spreadsheet.
• Easily view graphs of your symptoms from 1-3 months and factors across those.
• Connect Apple Health and Google Fit to seamlessly add sleep, steps, and heart rate data.
• Upgrade to Symple Complete ($4.99) for access to a daily journal, passcode protection, unlimited symptom and factor logging, and expanded graph function.

Cons

• The basic (free) app limits symptom management to 10 at a time.
• The journal function is limited to complete subscribers.
• The symptom share report is emailed as a PDF without encryption or other privacy protection.
• Symptom and factor entry could be improved with a search feature.
• Not yet available on the Android platform.

Bottom Line

Symple is ideal for anyone needing a simple tracking and reporting system to manage symptoms and the factors that influence them.