SERVINGS: 5
SERVING SIZE: 3 fritters, 1 tablespoon yogurt and 1 tablespoon walnuts (80 grams)
PREP TIME: 10 minutes
COOKING TIME: 30 minutes

Ingredients

Fritters

• 3 large ripe bananas
• 1 large egg
• ¼ cup plus 2 tablespoons all-purpose flour
• ¼ teaspoon cinnamon
• ¼ teaspoon (1 milliliter) vanilla extract
• 2 tablespoons (30 milliliters) vegetable oil

Toppings

• ¼ cup plus 1 tablespoon vanilla nonfat Greek yogurt
• Pinch ground cinnamon
• ¼ cup plus 1 tablespoon chopped walnuts

Instructions

1. Preheat oven to 400°F (204°C).
2. In a large bowl, mash bananas with a fork. Add egg, flour, cinnamon and vanilla. Stir with a fork until combined.
3. Using a tablespoon, scoop banana mixture onto a baking sheet lined with parchment paper. Brush top of fritters with oil. Bake 14 minutes.
4. Flip each fritter with a spatula, brush with oil and bake an additional 14 minutes.
5. Remove fritters from oven and place on a paper towel-lined plate.
6. Garnish each serving of 3 fritters with 1 tablespoon yogurt, a sprinkle of cinnamon and 1 tablespoon walnuts.

NUTRITION PER SERVING: 254 calories, 12g total fat, 1g saturated fat, 34mg cholesterol, 19mg sodium, 35g carbohydrate, 4g fiber, 15g sugar, 6g protein, 460mg potassium, 95mg phosphorus

SERVINGS: 6
SERVING SIZE: 5 to 6 slices (8 grams)
PREP TIME: 10 minutes
COOKING TIME: 24 minutes

Ingredients

• 1 small eggplant
• 1 teaspoon (5 milliliters) liquid smoke
• 1½ tablespoons (22 milliliters) less-sodium soy sauce
• 1 teaspoon paprika
• 2 tablespoons (30 milliliters) vegetable oil, divided

Instructions

1. Cut stem off eggplant. Using a vegetable peeler, peel eggplant into thin strips, moving from top to bottom. Discard purple peel and inside seed-filled portion.
2. In a small bowl, stir together liquid smoke, soy sauce and paprika. Lay out eggplant strips on a cutting board. Brush sauce mixture onto one side of each eggplant slice.
3. Heat a frying pan over medium heat. Add 1 tablespoon oil and wait for it to slightly simmer (about 2 minutes).
4. Place several slices of eggplant in the pan, sauce side up. Be sure not to crowd the pan.
5. Cook on one side for 2 minutes (edges will start to brown).
6. Use tongs to flip and cook an additional 2 minutes.
7. Remove slices from pan and place on a paper towel-lined plate.
8. Add remaining 1 tablespoon oil and repeat until all eggplant is cooked.

Nutrition per serving: 51 calories, 5g total fat, 0g saturated fat, 0mg cholesterol, 129mg sodium, 2g carbohydrate, 1g fiber, 1g sugar, 1g protein, N/A potassium, N/A phosphorus

Case and point — I’m about to go for a run in 39 F (feels like 31 F) degree temperatures, but what can you do? The nice thing is that I can force spring to happen in my kitchen with seasonal produce. This year, I’ve been trying to be better about getting out of my cooking comfort zone and creating recipes with different ingredients.

Although I like to make healthy food tasty, I also like to keep it simple. If a recipe uses some weird ingredient that I can only find at one grocery store, I’m definitely not making it. That’s why I love this simple recipe that features a lesser-used veggie in an easy way. These Parmesan Roasted Snap Peas are so flavorful and come together in minutes.  I made the whole batch at the beginning of the week and zapped them for a few minutes when I was ready to eat. It’s really just as simple as combining sugar snap peas, oil, parmesan, salt and pepper. And, as you can see from the pictures, the parmesan gets nice and chewy in the oven and offers such a yummy taste.

Here’s to getting out of your comfort zone this spring … and warmer temperatures, eventually!

Parmesan Roasted Snap Peas

4 servings

Ingredients

• 1 pound sugar snap peas washed
• 1 tablespoon olive oil
• ¹⁄₄ cup shredded parmesan cheese
• ¹⁄₄ teaspoon salt
• ¹⁄₄ teaspoon pepper

Instructions

1. Preheat oven to 350 degrees F.
2. In a large bowl, combine the snap peas, oil, cheese, salt and pepper. Toss to combine.
3. Lay out the snap peas on a baking sheet and bake for 15 minutes.

As an entrepreneur and blogger, I know how hard it is to keep up with all the ways to connect with potential clients. But a newsletter is an essential part of any nutrition business. Here are five reasons why email marketing can help nutrition entrepreneurs grow their nutrition business. 

1. Direct Communication with Your Readers

The inbox is the most sacred and private place in the digital world. Anyone and everyone is “chatting” with your clients on Facebook, Twitter or Instagram, which means your content might not get the notice or attention it deserves. A newsletter is the best way to get your clients’ undivided attention and spend a little one-on-one time with them.

2. Instant Access to Potential Customers

By landing in the inbox of your reader, a newsletter gives you instant access to customers. These are people who visited your website and liked it so much that they signed up to hear more from you. In other words, they are most likely to buy what you are selling. A newsletter lets them know about any products or services you have available.

3. Increase Traffic to Your Website

Let’s be honest — with all the information on the Internet, it’s easy to assume that your readers might miss some of your blog content. With a newsletter, you can put the content that you want your readers to see directly in front of them, ensuring that a great post won’t be missed. Don’t have a blog? You still want readers to visit your website to read about your services, and a newsletter is a great way to drive traffic there.

4. Build a Personal Relationship

Remember the days of getting letters — or even handwritten cards — in the mail? Although those days are long gone, there is still a way to write a letter to the people who you want to reach: potential clients. A newsletter lets you communicate directly and build a personal relationship with your audience. People are more likely to read your content and buy your services if they feel like they know you.

5. Promote Partnerships

For dietitians who partner with brands, sponsorships make their careers possible. A newsletter is a great thing to add to your portfolio. For all the reasons listed above, brands will love to sponsor your newsletters.

Where to Start with Email Marketing?

Hopefully I’ve convinced you that email marketing is an essential part of your business. You may be thinking, “Where do I start?” These tips will help.

1. Sign up for an email marketing service. There are several free options available. Research and demo a few to find what works best for you.
2. Make sure there is an opt-in form on your website. You can’t send out a newsletter if you don’t have a list of people to send it to.
3. Determine how often you will send the newsletter. If once a week sounds overwhelming, then once a month may be more doable.
4. Make your newsletter look professional. Edit for typos. Use the same font throughout. Check the links to make sure they go to the correct pages.
5. Write a catchy subject line. Sending out a newsletter is just one step in your email marketing journey; you also need to entice people to open your newsletter. This happens with a killer subject line that makes people want to read more.
6. Include an offer. This may not apply to every newsletter you send, but email marketing is a great free advertising tool. Selling a nutrition workshop, cookbook or online class? Highlight these things in your newsletter and drive traffic to your sales page. The people on your list have already been to your site and liked what they saw enough to give you their email address. Now that you have their attention, offer them something!

If it all sounds overwhelming, hire someone to do it for you! It’s worth it to spend a little extra cash on this marketing tool.

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.

What is a Side Stitch? 

As it turns out, it has a scientific name: exercise-related transient abdominal pain, or ETAP.  It's often described as a cramping, aching or pulling feeling at first, progressing to a sharp or stabbing severe pain in the lower abdomen. Are you wondering why I keep calling it a "stitch" rather than a cramp? Research has shown that the painful feeling in your side is actually not a muscular cramp.

Who Gets Side Stitches? 

Interestingly, side stitches occur most often in two types of athletes: runners and horseback riders. These activities involve repetitive torso movement, which causes side stitches more often. Certain demographics also have increased chances of feeling this pain:

• Age. Side stitches are much more likely to affect the young athlete. One study reported that 77 percent of active individuals under the age of 20 experienced ETAP, compared with only 40 percent of those over 40. Not only does the prevalence of side stitches decrease with age, but the severity decreases as well.
• Gender. One study reported that females experience side stitches four times more often than males.
• Fitness level. Well-conditioned individuals are less likely to experience ETAP, as compared to people that are physically unfit.

What Causes a Side Stitch? 

Unfortunately, the reason you feel abdominal pain during exercise is not entirely clear, but there are a few common theories:

• Bad posture. Studies have shown that people with poor posture are more susceptible to side stitches, and the worse the posture, the worse the stitch.
• Eating or drinking right before exercise. Consuming food or drink just before a training or workout session has consistently been reported to evoke ETAP. The good news is that you can teach your body to tolerate more fluids with practice.
• Irritation of the abdomen's lining, AKA the parietal peritoneum. This is the most widely accepted reason for a side stitch. Some scientists believe that the irritation occurs from friction between the lining of the abdomen and the abdominal wall. This friction happens when the stomach swells during exercise, due to an increase in the quantity or thickness of the stomach's lubricating fluids.

How to Prevent Side Stitches

Because scientists haven’t been able to figure out the primary cause of side stitches, it's difficult to determine a way to prevent them. However, these strategies seem to work for many people:

• Avoid large volumes of food and drink for at least two hours before working out. During exercise, take small gulps of water or a sports drink.
• Improve posture. A great way to improve posture is to do yoga or Pilates to strengthen your back and core muscles.

The most common techniques for getting rid of a side stitch are deep breathing, pushing on or stretching the affected area and/or bending over. Research has not confirmed that these strategies work, and some believe that bending over and stretching work against the problem and cause the stitch to continue. It’s best to use the strategies above, and just keep training for better physical condition.

What is a Food Claim? 

Three categories of claims can appear on food labels: A nutrient content claim refers to the amount of nutrients within the food, such as “low-fat” or “rich in vitamin C.” Nutrient content claims have a multitude of rules; for example, the font size of a claim can be no larger than two times the name of the product. This type of claim usually addresses sugar, sodium, cholesterol, fat or calories. 

A health claim suggests a correlation between a food and a health-related condition, such as heart disease. This type of claim can include a brand name that incorporates the word “heart” or heart symbols on a product. Health claims undergo intense scrutiny and must pass a review of scientific evidence. Twelve health claims are approved by the U.S. Food and Drug Administration: calcium, vitamin D and osteoporosis; sodium and hypertension; dietary fat and cancer; saturated fat, cholesterol and heart disease; fiber-containing grain products, fruits, vegetables and cancer; fiber-containing grains, fruits, vegetables and heart disease; fruits, vegetables and cancer; folic acid and neural tube defects; non-cariogenic carbohydrate sweeteners and dental caries; soluble fiber from certain foods and heart disease; soy protein and heart disease; and stanols/sterols and heart disease. 

Structure or function claims often appear on food, dietary supplement and drug labels. They describe the role a nutrient plays on a physiological function, such as “fiber keeps you regular,” “vitamin A protects your eyes” or “calcium builds strong bones.” Manufacturers must submit the wording to the FDA and include a disclaimer stating the FDA has not evaluated the claims. 

In the past, food label claims referred only to what was inside the food. Now, food labels cite how the food was raised, grown or processed, whether or not it is “healthy” and if the food contains any noteworthy components. Here’s a deeper look at some newer and more complicated food label terms. 

No antibiotics or raised without antibiotics: Regulated by the United States Department of Agriculture, this term is only used on red meat, poultry and egg packages. To add the “no antibiotics” label, producers must provide documentation indicating the animal was raised without the use of antibiotics. Milk from cows treated with antibiotics cannot be sold, so milk products should never display the “no antibiotics” claim. In fact, the FDA tests every truck of milk that arrives for processing to ensure it does not contain any antibiotic residue and is fit for human consumption. 

No hormones added or no hormones administered. Hormone usage varies based on the type of animal and is regulated by the USDA. The phrase “no hormones administered” may appear on a beef label if the producer can demonstrate that no hormones were used to raise the cattle. Pigs and egg-laying hens are prohibited from receiving hormones; therefore, “no hormones added” cannot be displayed on pork and poultry products, unless it is followed by “federal regulations prohibit the use of hormones.” 

Organic. According to the USDA, there are four terms for organic food products: 
“100 percent organic” can appear on any product that contains 100-percent organic ingredients (excluding salt and water). The principal display panel (packaging portion most visible to customers at time of purchase) may carry the USDA organic seal or “100 percent organic” claim. 

• “Organic” may be displayed on any product that contains a minimum of 95 percent organic ingredients (excluding salt and water). Up to 5 percent of the ingredients may be non-organic products that are not commercially available as organic. Foods with an “organic” label may include the USDA organic seal or “organic” claim. 
• “Made with organic ___” may be used on a product that contains at least 70 percent organically produced ingredients (excluding salt and water). These products may state “made with organic ___” on the principal display panel and list up to three ingredients or ingredient categories. They cannot bear the USDA organic seal. 
• Products containing less than 70 percent organic ingredients may list organic ingredients on the information panel. These foods cannot display the USDA organic seal or the word “organic” anywhere on the principal display panel.

GMO claims. Short for genetically modified organism, GMO labels are monitored by the FDA and may be present on foods produced without bioengineering. Manufacturers must be truthful and not mislead when using this label. Other terms deemed acceptable by the FDA: 

• “Not bioengineered.” 
• “Not genetically engineered.”
• “Not genetically modified through the use of modern biotechnology.” 
• “We do not use ingredients that were produced using modern biotechnology.” 
• “Not genetically modified” and claims using the acronym “GMO” are sometimes used by manufacturers; the FDA is not currently taking enforcement action against these terms unless they are found to be false or misleading. 

Natural. The FDA recently asked consumers to provide input on their opinion and understanding of the term “natural.” Although a final ruling on the term’s meaning has not been reached, the FDA temporarily defines “natural” as having nothing artificial or synthetic (including all color additives) added to the food. This term is not intended to address pesticides, food manufacturing techniques such as pasteurization, or the nutritional adequacy of a food. 

Good source or excellent source. If a food contains 10 percent to 19 percent of the daily value of a certain nutrient, it is considered a “good source.” The terms “contains” or “provides” are interchangeable with “good source.” An “excellent source” claim may be placed on a food that has at least 20 percent of the daily value of a certain nutrient. This term can be replaced by “high in” or “rich in.” A nutrient that does not have a recommended daily intake, such as omega-3 fatty acids, cannot carry these claims.

Healthy. For the first time in 20 years, the FDA is officially re-evaluating the definition of the word “healthy” — particularly its position on fat, stating “the most recent public health recommendations now focus on type of fat, rather than amount of fat.” Manufacturers may now use “healthy” on labels if their foods (1) are not low in total fat, but have a fat profile makeup of predominantly monounsaturated and polyunsaturated fats, or (2) contain at least 10 percent of the daily value of potassium or vitamin D. 

Light or lite. For foods with 50 percent or more of their calories coming from fat, either spelling can be used if the fat content is cut by at least half as compared to a standard or original version of the food. A food that derives less than 50 percent of its calories from fat can be labeled “light” or “lite” if its total amount of calories is decreased by at least 33.3 percent or its fat content is reduced by at least 50 percent compared to a standard or original version. The claim should be near a statement identifying the reference food and percent or fraction that calories and fat were reduced. 

Low. The claim “low” can refer to calories, total fat, saturated fat, sugars or cholesterol. It may appear in the following ways for individual servings (values vary for main dishes and meals): 

• Low-fat: 3 grams or less per serving
• Low-saturated fat: 1 gram or less per serving, with no more than 15 percent of calories coming from saturated fat
• Low-sodium: 140 milligrams or less per serving
• Very low sodium: 35 milligrams or less per serving
• Low-cholesterol: 20 milligrams or less per serving and only when a food contains 2 grams or less of saturated fat per serving
• Low-calorie: 40 calories or less per serving 

Free. Added to many food packages, the term “free” is regulated by the FDA and means the food lacks a perceived negative quality. Here are three examples:

• Fat-free: a food that contains less than 0.5 grams of fat per serving
• Sugar-free: a food that has less than 0.5 grams of sugars per serving
• Gluten-free: a food comprised of less than 20 parts per million of gluten. This rule also applies to the terms “no gluten,” “free of gluten” and “without gluten.” 

Food Marketing Terms 

While the FDA and USDA enforce many food labeling laws, the Federal Trade Commission oversees food advertising and marketing. The Food Advertising Enforcement Policy Statement, released by the FTC in 1994, specifies guidelines for advertising on food packages. Rather than identify appropriate and inappropriate terms, the FTC prohibits “deceptive” advertising claims that contain misleading material or an omission of fact. Specifically, it is illegal to make a nutrition or health benefit claim unless the advertiser has sufficient evidence to substantiate it. Because there is no list of “approved” and “unapproved” claims, food advertising terms are murky and difficult to identify. 

There are several false advertising practices meant to confuse consumers, such as:

• “Puffing” is using meaningless and unsubstantiated terms to exaggerate a product’s worth. These claims often are based on opinion rather than fact, such as “New York’s Best Pizza” or “World’s Greatest Coffee.”
• Incomplete comparisons identify a product as being the best without comparing it to another product. For example, some companies claim they are “better than the leading brand” without identifying the leading brand. 

Buyer beware if you see these types of false advertising on your favorite products. 

Product Reviewed:
​Lékué Perforated Mini Baguette Bread Pan

The only thing better than the smell of homemade bread in your kitchen is the taste of fresh, warm baguettes straight from your oven. But making delicious bread — with perfectly crunchy exterior and soft interior — is a job for the bakery, right? Wrong! With the Lékué Perforated Mini Baguette Bread Pan, it’s easy to make perfect single serving baguettes right in your own home.

The “micro perforated” platinum silicon mold circulates air into the baking bread, resulting in an evenly baked, crunchy crust. The pan is oven-, dishwasher- and freezer-safe, and is treated with a nonstick formula, so there’s no need to use oil or cooking spray.  My favorite part: Each mini baguette is the perfect portion for a small sandwich or an afternoon snack.

I am a proficient cook, but I have never attempted homemade bread before. I always thought it was a very difficult process that required an expensive mixer and bread maker. But I had neither of these and my baguettes came out wonderfully!

(Before I go on, I want to stress that the advice I give here is for active people who exercise frequently but don’t do it as a profession. If you need professional sports nutrition advice, talk to an RDN.)

What Is Protein?

Protein is the building block of muscles and organs. It’s found in your muscles, skin, bones, hair, nails and basically every organ in your body. Many people associate dietary protein with consumption of meat, but it also can be found in dairy, eggs, beans, nuts and many whole grains.

How Much Protein Does a Body Need?

For the standard adult diet, the recommended daily allowance of protein is 0.8 grams per kilogram of body weight. For the average gym-goer or recreational athlete, the most protein needed is about 1 to 1.2 grams per kilogram of body weight. Basically, to figure out how many grams protein a physically active person should be consuming, divide your weight by 2 — for instance, a 160-pound person who exercises regularly needs somewhere around 80 grams of protein per day. It’s not an exact science, but no one eats an exact number of grams of protein per day either.

In general, carbohydrates consumed before a workout give you energy, while protein consumed after a workout helps rebuild muscles. However, many people tell me they have a protein shake in the morning before going to the gym. That’s not an ideal strategy because protein takes a long time to digest — meaning it sits in your stomach for an extended period of time and cause discomfort during exercise.

Food Alternatives to Protein Shakes

Rather than relying on supplements, I prefer that people adopt healthy eating habits. For instance, if you drink a glass of milk, you get protein, vitamins and minerals; whereas, a protein shake provides protein … and artificial ingredients. Instead of a protein shake, try these alternate, real-food options:

• 16 Ounces of Milk
  16 grams protein and nine essential vitamins and minerals
  Did you know that the whey in some protein powders comes from milk? Yup, whey is the main protein in milk, so why not just drink the real thing?
• Smoothie (8 Ounces Milk + 3½ Ounces Greek Yogurt + Fruit)
  17 grams protein and vitamins, minerals and antioxidants
  Fruits have natural anti-inflammatory properties to fight post-workout inflammation!
• Plain Greek Yogurt
  12 grams protein and calcium
  Greek yogurt is a great source of vegetarian protein. If you don’t like it on its own, add honey or fruit, or use it as a substitute for sour cream in savory dishes.
• Three-Egg Omelet with Sautéed Vegetables
  Provides 18 grams protein and antioxidants
  ​Eggs are full of protein and, unless you have diagnosed issues with cholesterol, the 2015 Dietary Guidelines no longer place a specific limit on daily dietary cholesterol intake.
• Three Ounces Turkey, Chicken or Fish
  Provides 24 grams protein plus healthy fats
  Do you see my point? Food has more benefits than supplements, so just eat food instead!

Of course there are always exceptions to the rule. I recently counseled a 6-foot-4-inch man who is a vegan and a triathlete. He needs about 4,000 calories per day because of his activity level, and his diet consists mostly of vegetables, potatoes, rice, nuts and peanut butter … and protein shakes. I told him it’s fine to continue to drink those shakes. Based on his personal diet and activity level, without the protein from those shakes, his body would likely be slower to recover from workouts. If you don’t know if you should drink a protein shake or not, talk to an RDN.

Most importantly, I want you to think about how your own kitchen measures up.

What the Grades Really Mean in New York City

If you live in New York City or visited recently, you likely are familiar with the letter grades that are posted on the front of every food establishment. They are usually a big blue “A,” sometimes a “B” or “grade pending,” and rarely a “C.” These grades are given by the Department of Health as a result of a health inspection. While these letters are meant to inform the consumers about the cleanliness and safety of an establishment, many people are unaware of their meaning and grading process.

Establishments are scored on a numerical scale. Any score between 0 to 13 results in an A, a score from 14 to 27 gets a B, and a score of 28 or more is a C. While 13 points may seem like a big spread, it’s not. The violations are scored as either critical (at least 5 points per violation) or general (at least 2 points per violation). Most critical violations earn 7 points, meaning that two critical violations will result in a B. If an establishment fails to get an A on the first inspection, they do not have to post a grade and are eligible for re-inspection within a month. If they receive less than an A on the second inspection, they are required to either post the grade or a sign stating “grade pending,” which means that the final grade will be determined by an Administrative Tribunal. Basically, passing a health inspection is tough.

What Kind of Violations Does the Health Department Look For

The amount of potential violations is intense, totaling more than 15 pages. I’m not going to list all the violations here, but I wanted to discuss some of the more common and worrisome critical violations, which can contribute to food poisoning. (That’s scary to think about in your own kitchen!)

“Food Not Cooked to Required Minimum Temperature”
Do you like your cheeseburger medium-rare? If you don’t use a food thermometer, and the meat doesn’t reach the minimum internal temperature of 155° F for ground beef, then it would mean a violation. Minimum internal temperatures of meat are as follows:

• Poultry: 165° F
• Ground meat: 155° F
• Steaks, seafood, roasts: 145° F
• Fruits, vegetables, grains, legumes: 135° F

“Hot Food Item Not Held at or Above 140° F” and “Cold Food Item Held Above 41° F, Except during Necessary Preparation”
You know when you make a casserole and take it out of the oven, serve it, let it sit while you eat, then go back for seconds later. Or, when you leave cold salads out? If the temperature of the hot dish fell below 140° F, or the salad climbed above 41° F, that would be a violation. Home cooks should never let food sit out for more than two hours at room temperature.

“Whole Frozen Poultry or Poultry Breasts, Other than a Single Portion, Are Being Cooked Frozen or Partially Thawed”
I know some people who have taken frozen chicken patties from the freezer and thrown them on the grill. Violation!

“Raw Food Not Properly Washed Prior to Serving”
Don’t act like you haven’t bought an apple from a farmers market and eaten it a few minutes later. Produce needs to be properly washed.

“Toxic Chemical Improperly Labeled, Stored or Used So that Contamination of Food May Occur”
I’m the biggest culprit of leaving my cleaning spray out of the counter. I don’t spray until after cooking, but it’s still in a spot that could cause food contamination.

“Evidence of Mice or Live Mice Present in Facility’s Food and/or Non-food Areas”
Rodents are the worst, but sometimes they find their way in.

“Filth Flies or Food/Refuse/Sewage-associated (FRSA) Flies in Facility’s Food and/or Non-food Areas”
You know how when you leave a banana out too long you can get fruit flies? Sorry, but that’s a violation.

“Live Animal Other than Fish in Tank or Service Animal Present in Facility’s Food and/or Non-food Areas”
Do you have a dog or a cat who comes in the kitchen while you cook? That’s a big no-no for a restaurant!

“Tobacco Use, Eating or Drinking from Open Container in Food Preparation, Food Storage or Dishwashing Area”
If you smoke, you have bigger problems than a health inspection. But seriously, don’t smoke around food preparation areas.

So, how did your own kitchen stack up? It’s not as easy as you think to pass, and those are just a handful of the violations! Now you can go into a restaurant and know that they are doing everything possible to keep you safe.

Coffee drinking can be an expensive habit, but is it bad for your health? Curious, I started reading about the nutritional aspects and health outcomes of coffee, and here’s what I found.

What’s In Your Coffee?

Have you ever thought about what actually is in coffee? Yes, there’s caffeine, but there’s much more. For instance, coffee contains water. Not surprisingly, an 8-ounce cup of coffee contains 8 ounces of water. Coffee isn’t normally recommended for hydration, but it’s an added benefit.

Antioxidants are prevalent in roasted coffee beans. Consumption of antioxidants have been associated with a lower risk of many diseases, such as cancer and heart disease. These powerful antioxidants may also help control blood glucose for those with Type 2 diabetes. An 8-ounce cup of coffee is a good source of riboflavin, otherwise known as vitamin B2, which is one of the essential B vitamins and helps break down nutrients in the body. It’s not found in many foods, but it’s abundant in coffee.

But mostly, coffee is known for its caffeine content. Each 8-ounce cup of drip coffee contains about 95 milligrams of caffeine, while a 1-ounce espresso shot has about 64 milligrams of caffeine. To put this into perspective, a 1-ounce milk chocolate bar has about 5 milligrams of caffeine and a 12-ounce can of soda has 30 milligrams of caffeine. It’s important to note, however, that cups at popular coffeehouse chains run from 12 to 20 or more ounces, so they contain significantly more caffeine.

How Much Coffee Is Too Much?

So how much caffeine can one person tolerate in a day without negative side effects? This information is controversial, but it seems that ingesting up to 400 milligrams of caffeine in one day does not have any adverse health effects. This absolutely shocked me! That means that drinking four 8-ounce cups of coffee a day shouldn’t produce any negative side effects. Of course, caffeine does stay in your system for 4 to 6 hours, which could keep you awake at night if you drink it close to your bedtime.

Coffee’s Health Benefits

Not only is coffee not detrimental to health, many studies have actually linked coffee consumption to health benefits. Here are a few benefits of indulging in that cup of mud:

• Coffee contains antioxidants, which may lower your risk of cancer. You know where else those antioxidants are found? Vegetables! Yes, coffee may be good for you, but vegetables are better.
• Coffee may prevent some brain cell damage associated with Alzheimer’s disease.
• The caffeine in coffee may improve athletic performance. This is my favorite study! I always have coffee before a race, but I make sure to consume it at least 2 hours before to the race to avoid digestion issues.

Here’s one final word about coffee and health. As with everything, practice moderation. Those fancy drinks made with flavored syrups, whipped cream and cups of full-fat milk can lead to excess calorie consumption and weight gain.

Rather than letting this random pair go to waste I decided to experiment, combining the bitter Brussels sprouts with the sweet and tangy orange — plus some crunchy salt-and-pepper chickpeas — on a flatbread.

Not to toot my own horn, but this is one of my best recipes to date!