Pumpkin Dip

It’s time for fall treats! The local cafés and grocers are bringing out their fall faves. But let’s be careful about which pumpkin treats we put our hands on. The Pumpkin Spice Latte at Starbucks has 380 calories, 14g of fat and a whopping 50g of sugar. That’s more than a can of Coke! The …

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Lemon-Herb Farro Blend

A meal isn’t a meal without rice—that’s the concept I’ve grown up with living in an Asian household. So I challenged that notion today by using a different grain: farro. Similar to quinoa, this gluten-free, high-fiber, high-protein grain is a great rice replacement. It contains four times as much fiber as white rice, and is …

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Matcha Granola with Strawberry Drizzle

This past weekend, my big sister and I got our hands dirty in the kitchen to prepare for our mama’s 60th birthday celebration. It was a historic moment for my sister, as it was her first time baking in her 20-odd years. Nonetheless, she successfully made my Fig Bar Crumble, which was a big hit! …

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Almond Cereal Bars

Almond butter is becoming the new peanut butter! This emerging spoonful of deliciousness has numerous health benefits including preventing heart disease. Here are 3+ reasons to add almond butter to your diet: It’s a source of slow-burning protein, which means it keeps you fuller for longer! Almond butter is ideal to have in the morning …

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Pie-in-a-Jar: Strawberry Rhubarb Crumble

What is rhubarb? Rhubarb is a vegetable with edible stalks and poisonous leaves. They look similar to a celery in appearance, but red in color. It’s composed of 95% water, which makes it super low-calorie. It’s often used in pies and jams, combined with other fruits. 4 reasons to eat rhubarb: Good source of calcium, …

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Meals in a Jar – Hearty Grains & Veggies

Here’s a fun way to enjoy your lunch! These jars are packed with tasty nutrients, and it’s mess free, so it’s perfect for lunch at the office on a busy workday. You don’t have to use exactly the same ingredients I used for a successful Meal in a Jar. Choose two of your favorite grains …

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Meals in a Jar – Greek Yogurt Peach Parfait

Here’s a new way to enjoy your meals, whether you’re at home or on-the-go! Fish around for some jam jars, pickle jars, or applesauce jars and fill them up with protein, calcium, fiber, vitamins and minerals! Here’s how:             Ingredients: ¼ cup almonds ¼ cup rolled oats 2 tbs honey …

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Sweet & Simple Baked Pear

Pears contain a good amount of pectin, a water-soluble fiber, which helps keep our cholesterol levels in check. It’s also rich in dietary fiber–just be sure not to skip out on the skin! Pears are also a good source of antioxidants, vitamins C and E. Antioxidants helps our body fight the oxidation process, a chemical …

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Miso Tilapia

What is tilapia? A lean freshwater white fish Why should you eat it? Tilapia is a rich source of protein, vitamins and minerals. It’s especially a good source of the B-complex vitamins, which helps our body convert food into fuel, keeping us energized. B vitamins are also known to ease stress, reduce memory loss, and …

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Miso Rice Blend

Soy comes in many forms including soybeans or edamame, tofu, soy sauce, tempeh, and…miso! Miso is a salty condiment used primarily by the Japanese. It’s made from soybeans, rice and salt, and combined with a mold culture and aged for at least one year. Miso is derived from soy and is a good source of …

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Sweetly Tangy Fruit Salad

What’s low in calories and high in nutrients? Grapefruit! Just half a grapefruit meets 64% of your daily recommended intake of vitamin C. Especially for those trying to bring down the scale, it’s a great way to get your nutrients in without pounding on the calories. It’s also great in regulating the digestive system and preventing …

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Fig Bar Crumble

Figs are an ancient fruit thought to be first cultivated in Egypt. They’re a good source of potassium, a mineral that helps control our blood pressure, and a good source of dietary fiber, keeping us fuller for longer. What’s not to love? These bars are sweetened with fresh Medjool dates, a natural energy-booster with a …

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Cooked Kale, Almond & Raisin Salad

Packed with protein, omega-3s, calcium, potassium and vitamin C and K, this warm, earthy salad makes a great side dish or a meal on its own. Serving Size: 1 (if eaten as a meal); 2 (if eaten as a side dish) Total time: 12 minutes Ingredients: ¼ cup almonds 2 cups kale ¼ cup onion, …

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Chickpea Rice Blend – Vegetarian

5 reasons to eat chickpeas (Garbanzo beans): It contains soluble and insoluble dietary fiber. Soluble fiber helps stabilize blood sugar levels–great for those with insulin resistance, hypoglycemia or diabetes It has a low GI value of 28-32, meaning that it is digested slowly and keeps us fuller for longer. It helps us control our appetite–perfect …

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Matcha Chestnut Cake

Fall is chestnut season. It’s been a tradition in our family to go chestnut-picking each fall, and this year, we got a record number of chestnuts–321! My mom makes chestnut rice out of them, but I proposed something new this year. Continuing on the matcha stream, we decided to try out the matcha chestnut cake. …

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Quinoa Fruit Salad

My suitemates and I hosted a potluck party to showcase foods and desserts from our various cultures. I made a sweet Japanese appetizer called inarizushi, which is sushi rice wrapped in tofu skin. My friends made Indonesian Perkedel Kentang (potato patties), Egyptian hummus, Guyanese fried vegetables, Italian chicken parmesan, and more. As a dessert, I …

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Matcha Rosemary Tea

Green tea is a staple in my household, having had it each night alongside my mother’s Japanese cooking. But recently, I’ve been experimenting with rosemary, and I started using it to make teas. So why not combine my two favorite teas? Rosemary is an herb that’s rich in vitamin A, C, folic acid and iron. …

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Matcha Granola Bars

Growing up in a Japanese household, matcha was a staple item. We had it in the form of green tea each night with our dinner. The green tea powder is also used as flavoring in a lot of our pastries such as matcha cookies, cakes, and rice cakes with red bean filling—my fave! With the …

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Cherry Drop Cookies

Invited to a dinner party but have limited time to make a dessert? This recipe is perfect for moments like this! In just 30 minutes, you’ll have delicious cookies all your friends will enjoy! Serving size: 28 cookies Prep time: 15 minutes Cook time: 15 minutes Ingredients: 1 cup and 2 tablespoons whole wheat flour …

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Turmeric Rice Blend

During my visit to Ghana, my host family taught me to use turmeric powder to flavor jasmine rice. I loved the idea so much, I took it and added a few more ingredients! What is turmeric? Turmeric is a plant whose powder is most commonly used to give curry its yellow hue and spice. Commonly …

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Quinoa Protein Bars

There’s a reason why quinoa was named a superfood! The tiny grains are a complete protein, containing all 9 essential amino acids. It has twice the fiber content of all other grains, which helps regulate the digestive system, reduce high blood pressure and cholesterol. It’s also rich in iron, magnesium, riboflavin and manganese. But that’s …

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Plum Pie

Plums are a good source of antioxidants, dietary fiber and potassium. A medium-sized plum contains 113 mg of potassium, which aids in managing high blood pressure and protects our heart, reducing the risk of stroke. Plums also contain vitamin C, which helps in iron absorption, development of healthy tissues and maintenance of a strong immune …

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Date Pie – Vegan & Gluten-Free

Craving something sweet? Dates might be just what you need! 5 reasons to eat dates: 1. Dates are low in calories, fat and free from cholesterol. 2. Dates are rich in protein, iron, potassium, vitamins and minerals. 3. The high fiber content helps improve digestive function. 4. The natural sugars in dates act as energy …

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Turmeric Orange Ginger Iced Tea

Turmeric is a plant powder most commonly used to give curry its yellow hue and spice. But that’s not all it’s good for! Turmeric contains curcumin, a bioactive substance that reeps anti-inflammatory effects, helping to ease joint pain (a natural ibuprofen!). It’s also known for its ability to improve brain, skin, heart, liver, and digestive …

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Sweet Watercress Salad with Orange Vinaigrette Dressing (Oil-free!)

Watercress ranked #1 on the list of “powerhouse fruits and vegetables.” A recent study published in the Centers for Disease Control and Prevention journal classified powerhouse fruits and vegetables as foods with an average of 10% or more daily value per 100 kcal of 17 nutrients, including fiber, potassium, protein, calcium, folate, vitamins B12, A …

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High-Protein Apple Sunflower Granola

Pack in the protein! Sunflower seeds contain 7 grams of protein and oats contain 5 grams per serving. Add in some flax seed and fiber-rich fruits for full muscle recovery after an intense workout!           Serving Size: 2 Ingredients: ½ cup oats ½ cup sunflower seeds ½ cup Raisins (golden raisins …

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Tea-Infused Cookies

  Cookies with a hint of your favorite tea! My favorites are mango black tea and chamomile tea with chocolate crumbs!         Serving size: 24 large cookies or 30 small cookies Total time: 30 minutes   Ingredients: 2 cups whole wheat flour 1 cup brown sugar 1 cup oats 1 teaspoon of …

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Pineapple-Kale Smoothie

If you thought green smoothies can’t be sweet and tasty, this smoothie will prove you wrong! This is perfect for those who are not kale fans. You’ll get all the rich fiber, iron, vitamins and antioxidants of kale without even tasting it!             Serving size: 2 Ingredients: 1 cup kale …

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Sweet Potato Chips

Give the French fries and bagged potato chips a break and save yourself some calories by baking your own sweet potato chips! Sweet potatoes are filled with antioxidants, vitamin A precursor, beta-carotene, vitamin C, fiber and potassium. It has 28% more potassium than a banana!               Serving size: Equivalent …

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Smart Eats for Superbowl Sunday

Superbowl Sunday is the 2nd largest food consumption day for Americans after Thanksgiving, according to the USDA. With barbeque-smothered fried chicken and fries, we’re sure to rack up the calories. So here are some changes we can make to our football eats.           Dinner: Turkey and bean chili: Here’s a recipe …

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Healthy Habits from the Haitian Perspective

This winter, I had the opportunity to travel to Haiti with my sister and grandfather to visit family members and learn firsthand about the rich Haitian culture. While there, I picked up on a few healthy lifestyle habits that we can implement no matter where we are.               1. …

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Tips to a Healthier Thanksgiving

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1. Start the day with a small breakfast. Although you may want to starve yourself until the big feast, this will control your appetite and help you control portion sizes during the feast. 2. Scan the entire array of food. Take a moment to plan out your plate before piling it up. Avoid or limit …

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Homemade Salsa

Having a small get-together but have minimal time to prepare? Here’s an easy-to-prepare party snack your guests will enjoy! Serving Size: party of 5 Ingredients: Multi-grain Tortilla Chips (from Trader Joe’s) 5 fresh tomatoes 1 fresh red bell pepper 1 small onion 15-20 fresh basil leaves ¼ canned corn ½ canned organic black beans Adobo seasoning …

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Ginger Chicken

Add a new taste to your tongue! This quick and easy-to-make meal is light, flavorful and nutritious–-perfect for a post-workout meal! Serving size: 2 Cooking time: 30 minutes Ingredients: 2 large pieces (or 4 small pieces) of chicken breast tenderloins 1 tablespoon grated, peeled fresh ginger 1 tablespoon soy sauce 1 teaspoon ground cinnamon ¾ …

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Fitness in the City: Summer Streets NYC

  Nearly seven miles of the usually-hectic New York City streets are blocked off for the next three Saturdays, allowing city residents to run, bike, and fitness walk. From the Brooklyn Bridge to Central Park, rest stops are provided for the brave bikers and runners to rehydrate. There, fitness enthusiasts of all ages can enjoy …

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Stairs lead to a healthier you: Exercises on the stairs

Stairs are a great way to slash calories and build gluteal and leg muscles. Taking the stairs to your office or apartment can count towards your daily exercise. Especially with the long elevator wait in the city sky scrapers’, the stairs can also be much faster. New York City Mayor Michael Bloomberg understands the significance of …

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10 Excuses you use to avoid working out…and why they’re not valid

1. It’s too hot Who says you have to leave your house to workout? You can exercise your whole body with the Full Body Blasts, or focus on your core with the 5-day core challenge. 2. I’m too tired; I’d rather take a nap Naps tend to make us more tired. Anytime you feel like …

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Liquid Calories: Racking up the Calorie Count

We often concern ourselves with the amount of calories in our foods, but what about in our drinks? When calorie-counting, are you accounting for the 140 calories in the orange juice you had with your breakfast this morning? Or the 150 calories of whole milk you added to your cereal? Fruit juices, caffeinated beverages, alcohol, …

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Chia seed: Add nutrients to everyday meals in just one tablespoon

Chia seeds have made a comeback in the 21st century. Originally eaten by the Aztecs and the Mayans, these non-gluten seeds are packed with nutrients including omega-3s, protein and fiber. They’re seen in both black and white, although white is preferred due to its almost invisibility when baking. Find out why they’ve become the new …

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The Forgotten Muscles

We often work out our abs, triceps, quads and hamstrings, but we neglect the smaller muscles that are just as important. Sometimes, it’s the little muscles that make the big ones stand out! The following are just a few of the muscles that we often forget to workout, along with exercises to target them. So …

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Almond Cranberry Cookies

Baking night with my mama! We combined all of our favorite ingredients and came up with these delicious, soft and healthy cookies! Try it for yourself! Serving size: 24 large cookies or 30 small cookies Total time: 30 minutes Ingredients: 2 cups whole wheat flour 1 cup brown sugar 1 teaspoon of cinnamon 1 teaspoon …

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Caffeine consumption associated with poor bone health

How much caffeine do you consume on a daily basis? Are you consuming more than you should? Caffeine affects our body’s ability to absorb calcium and Vitamin D, which are vital for our bone strength. Overconsumption of caffeine may lead to a decrease in bone density, which can then lead to a higher risk of …

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Food for Fitness

It’s best to exercise on a light but nutrient-filled stomach. This may sound like an oxymoron, but this can be done through avoiding foods that are high in fat and fiber, and instead consuming high amounts of carbohydrates and moderate amounts of protein. Your pre-workout meal and portions will depend on your body type and …

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Autumn Bread

This original recipe welcomes autumn, bringing in the tastes of pumpkin and ginger, with almonds and dried cranberries for added flavor.               Serving size: 2 loaves Ingredients: 3 cups whole wheat flour 3 cups brown sugar 2 teaspoons ground cinnamon 2 teaspoons ground ginger 2 teaspoons baking soda 1 …

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Kale Chips

For non-dairy eaters like me, kale serves as a great alternative. The leafy dark-greens provide a substantial amount of calcium, Vitamins A, C and K, as well as minerals and antioxidants. When craving potato chips, opt for baked kale chips instead. They’re easy and quick to make!   Ingredients: One bunch of kale 2 tablespoons …

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Tips to a good night’s sleep

I wake myself up with a morning workout, then off to a full day of classes, followed by Gospel Choir rehearsal. I rush back to my dorm to write that article for my college newspaper. When I look at my clock to start my homework, it’s already nearing midnight! Sometimes it feels like there’s no …

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Mixed Berry Gelatin Dessert – The benefits of gelatin

Gelatin is more than just an ingredient in Jell-o and marshmallows. It’s used in many of our daily foods and products. What is it? Gelatin is protein derived from animals—usually cow or pigs—by boiling skin, muscles, tendons, ligaments and bones and is found in various foods, cosmetics and drugs. Original gelatin comes in a small …

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Instant Noodles for lunch? Think again!

Sometimes, there’s just not enough time for a full-course meal. Whether you’re a college student, a mom on-the-go, or a youngster who can’t yet cook, instant cup noodles seem like the perfect lunch or afternoon snack. But does it give you all the nutrients your body expects from a meal? The first instant noodle was …

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Ginger Loaf Cake

This rhizome, or underground stem, has many health benefits and is used as a natural treatment for stomachaches, migraines, nausea, and the common cold. Ginger can be consumed in three forms: fresh, dried and juiced. Fresh ginger is known for treating baldness, arthritis, toothaches and even skin conditions such as eczema. Dried ginger eliminates chest, …

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Mélange Salad

This fulfilling salad is sweet, sour and mildly spicy all at once, while attaining the proper nutrients and meeting all food groups. It’s great for a quick and easy lunch!           Serving Size: 1 Ingredients: 2-3 handfuls of dark green lettuce ½ thin-sliced carrot ¼ large tomato 1/3 can of small …

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