The NetNutritionist Blog

By PATRICIA RODRIGUEZ TERRELL

Special to the Star-Telegram

The term "superfoods" gets thrown around a lot, especially this time of year. Unfortunately, it’s often attached to nutrient-rich foods that are expensive, obscure (Acai berry? Isn’t that what’s in all those annoying Facebook ads?) or, um, something of an acquired taste. (Really, Oprah? Sardines?)

So our list of superfoods for 2010, developed from conversations with North Texas dietitians, kinesiologists and holistic-health experts, is more practical. Our suggestions pack a big nutrient bang per calorie and deliver health benefits you need — but you probably already like and eat many of them, like romaine lettuce, walnuts, even seaweed. (Who knew that it’s not just the fish that’s good for you in sushi?)

Resolve to eat these 10 foods, and be a healthier you in 2010.

Blueberries

1Why you should eat more: Blueberries are packed with antioxidants, which help protect the body from disease; they’re high in potassium, vitamin C and fiber, all for about 80 calories a cup. Recent studies have suggested that they may help protect against heart disease, cancer (especially colon and ovarian) and age-related diseases such as Alzheimer’s. In general, the darker the berry, the more health benefits, so load up on blackberries and elderberries, too.

How to up your intake: Fresh berries can be expensive and anemic-tasting in the winter, but frozen will work just fine, especially in a smoothie or stirred into yogurt. Processing, however, strips them of many nutrients, so that blueberry muffin or PopTart doesn’t count.

Recommended by: Miranda Davis, owner of Perfect Fit Pilates and yoga studio in Fort Worth ( www.1perfectfit.com), who has a degree in exercise physiology

Quinoa

2What it is: It looks and cooks like a grain, but it’s really the seed from a leafy plant closely related to spinach.

Why you should eat more: Quinoa is a better source of complete protein than the foods it can stand in for, like rice. It provides more iron than most grains, and high levels of potassium and B vitamins. It’s also gluten-free and easily digestible, even for those with wheat allergies.

How to up your intake: Easy to prepare; it cooks in about 15 minutes. Boost the flavor by toasting in a skillet for five minutes before cooking one part quinoa to two parts liquid. Serve as a hot cereal topped with honey and yogurt; use as a substitute for rice pilaf or pasta.

Recommended by: Miranda Davis

Seaweed

3What it is: Most seaweed eaten in this country is nori, best known as those dried, dark-green sheets used in sushi rolls.

Why you should eat more: Seaweed is rich in iodine, which many Americans don’t get enough of. Iodine affects the thyroid, which helps regulate metabolism, nerve and muscle function, and it may boost resting metabolism. Some studies suggest that it may even help prevent breast cancer.

How to up your intake: Sushi rolls, of course. At Japanese restaurants, also try it tossed in a soy/sesame/rice-wine vinegar dressing as a salad, or floating in miso soup. Or choose rice crackers flecked or wrapped with seaweed, available at Asian grocers.

Recommended by: Registered dietitian Nancy M. DiMarco, professor of nutrition and food sciences at Texas Woman’s University in Denton

Walnuts

4Why you should eat more: Unlike other nuts, walnuts are high in omega-3 fatty acids, the kind associated with fish like salmon and sardines. These fatty acids have been shown to reduce the risks of heart disease and stroke, prevent blood clots, protect against irregular heartbeat, decrease blood pressure and enhance the immune system.

How to up your intake: Walnuts are extremely high in calories, so use moderation; sprinkle on a salad (see recipe) or toss into a trail mix with dried fruit and air-popped popcorn.

Recommended by: Nancy DiMarco

Kefir

5What it is: A fermented dairy product drink, it’s kind of a cross between buttermilk and yogurt. Once available only in health-food stores, it’s in many mainstream grocers, often near the soy milk.

Why you should drink more: As a dairy product, it’s high in vitamin D, essential for bone growth and development. Recent studies also suggest vitamin D may help the immune system and protect against tuberculosis, multiple sclerosis, hypertension and some forms of cancer. Also, while most yogurts contain one to three types of probiotics, which aid in digestion, kefir has 10; it also contains prebiotics, which help probiotics work better. Finally, because it’s fermented, it’s easier to digest by people who are lactose-intolerant.

How to up your intake: Use it to top oatmeal; substitute for yogurt or sour cream in recipes; eat it straight, either fruit-flavored varieties or sweetened with honey, berries and granola in a parfait.

Recommended by: Nancy DiMarco

Apples

6Why you should eat more: They’re not flashy, but the often-overlooked apple is high in fiber (4-5 grams per apple) and lower in sugar content and on the glycemic index than fruits such as bananas or grapes, so they’ll hang around in your stomach awhile longer, making you feel full longer. Chewing one can even clean your teeth. Plus, they’re so practical, you have no excuse not to substitute one for that candy bar. They’re relatively cheap, widely available and highly portable — they don’t have to be refrigerated, sliced, cooked or even peeled, and they’re sturdy enough to roll around in your gym bag all day without getting mushy.

Recommended by: Karrie Beck, health and wellness director for the Benbrook Community Center YMCA, who has a master’s degree in exercise physiology

Chiles

7What it is: If you have to ask, you’re not from Texas — but any hot variety will do, including jalapeños, poblanos, serranos, Scotch bonnets, cayenne or habaneros.

Why you should eat more: The capsaicin in chiles, which makes them hot, also is believed to have a thermogenic effect — some studies have suggested eating them can increase your metabolism rate and help burn calories. A bonus: Chiles add a ton of flavor for little caloric cost. And because of the heat, you can’t gulp down your food; you have to enjoy it slowly, which gives your stomach time to recognize that it is full.

Recommended by: Karrie Beck

Lentils

8What it is: Part of the legume family, they come in a variety of colors — white, yellow, green, red, brown — which all pack roughly the same nutritional punch.

Why you should eat more: A good, inexpensive source of protein popular in world cuisines, especially Middle Eastern and Indian, lentils also provide high levels of folic acid. This nutrient, chronically under-consumed by Americans, helps prevent anemia, may help relieve menopausal hot flashes and is an important nutrient for women who are pregnant, as it’s crucial for fetal development.

Recommended by: Gay Riley, a Richardson registered dietitian and clinical nutritionist; www.netnutritionist.com

Eggs (organic, please)

9Why you should eat more: Eggs have had a hard time shaking that bad reputation they got in the ’80s, when cholesterol was a buzzkill. More recent research, however, has shown that the complete protein and other nutrients in eggs far outweigh any risks for most people. Eggs are also considered an anti-inflammatory food, meaning they can help reduce bodily inflammation thought to lead to chronic disease including stroke, heart disease and diabetes. They also are a great source of choline, which helps brain functioning, including memory, intelligence and mood, and may help prevent heart disease.

Recommended by: Gay Riley

Romaine lettuce

10Why you should eat more: All greens are good for you, and the darker the better. They’re natural antioxidants and provide a plethora of vitamins and minerals, especially vitamins A, K, C and folate. But unlike other greens like kale or collards, romaine needs no cooking or special preparation, is palatable to almost everyone and is available virtually everywhere — Caesar salad, anyone?

Recommended by: Gay Riley

Recipes

Get a jump-start on adding superfoods by eating them in combination. Two easy recipes to try.

Lentil and chile soup

Serves 6

1 cup lentils, any variety

8 cups vegetable or chicken stock

2-3 fresh jalapeño or serrano chiles, stemmed, seeded and roughly chopped

1  1/2 cups tomatoes, roughly chopped

2 medium carrots, chopped

1/2 small onion, finely chopped

1 tablespoon fresh ginger, grated

1 teaspoon ground turmeric

1 teaspoon toasted cumin seeds, ground

Salt and pepper, to taste

6 tablespoons of kefir, sour cream or plain, unsweetened yogurt

1. Combine all ingredients in a large soup pot, except the salt and pepper. Bring to a rolling boil.

2. Reduce heat to medium low, cover and cook for 45 minutes to 1 hour, or until lentils are soft. Check pot occasionally as it simmers; if liquid appears too thick, add up to 1 cup of water or stock.

3. Remove soup from heat and let cool for 10-15 minutes. In small batches, purée soup in a blender until fairly smooth; some small chunks will remain.

4. Return soup to pot and season with salt and pepper. Heat to serving temperature.

5. To serve, top hot soup with up to 1 tablespoon of kefir, sour cream or plain yogurt. Serve with warmed tortillas or Indian naan.

— adapted from foodandspice. blogspot.com/ 2008/05/indian-style-split-pea-soup.html

Romaine salad with apples and walnuts

Serves 1 as a main course, 2-4 as a side or starter

4 cups romaine lettuce, torn into bite-size

pieces

6 cherry or yellow grape tomatoes

(sliced in half)

4 toasted walnut halves

1 tablespoon golden seedless raisins

1/4 red onion, sliced thinly

2 tablespoons goat or sheep feta cheese,

crumbled

1/4 avocado (cut in small cubes)

1/2 small, tart apple (Granny Smiths work great), sliced thinly or cubed

For dressing:

1/2 teaspoon honey

1 teaspoon balsamic vinegar

1 teaspoon orange juice, freshly squeezed

1 teaspoon extra-virgin olive oil

1. Place salad ingredients into a bowl and toss.

2. Mix dressing ingredients and pour over salad. Serve immediately.

— adapted from www.netnutritionist.com, Gay Riley’s Web site

Vitamins and minerals may slash bladder cancer risk
By Stephen Daniells, 06-Jan-2010
Related topics: Research, Antioxidants, carotenoids, Minerals, Vitamins & premixes, Cancer risk reduction

Increased intakes of vitamin E may reduce the risk of bladder cancer by about 35 per cent, says a new study from an international team of researchers

Findings published in Cancer Causes and Control also showed that carotenoids, niacin, thiamine, and vitamin D may reduce the risk of bladder cancer in older people.

“The effects of vitamin E, carotenoids, vitamin D, thiamin, and niacin in relation to the risk of developing bladder cancer may warrant further investigation,” report the researchers, led by Maree Brinkman from The Cancer Council Victoria in Australia.

“Future studies should focus on optimal doses and combinations of these micronutrients particularly for high risk groups such as heavy smokers and older individuals,” they state.

Bladder cancer is diagnosed in about 336,000 people every year worldwide, and it is three times more likely to affect men than women, according to the European School of Oncology.

Study details

Brinkman and her co-workers analysed dietary data from 322 people with bladder cancer and 239 healthy controls. A 121-item food frequency questionnaire was used to estimate dietary intakes.

Results showed that, in general, people with the highest average intakes of vitamin E (at least 193.4 milligrams per day) were 34 per cent less likely to develop bladder cancer. The highest average intakes of phosphorous (1,557 milligrams) were associated with a 51 per cent reduction in bladder cancer risk.

“Although we observed an approximate 50 per cent reduction in the odds of bladder cancer associated with higher dietary intake of phosphorus, it was not statistically significant,” wrote the researchers. “Given this ubiquitous micronutrient is an important physiological component of DNA, RNA, ATP, and cell membranes, it may be worthy of further consideration.”

When the researchers focused their analysis on smokers, they found that the highest intakes of vitamin E, carotenoids (18 milligrams), and niacin (46.5 milligrams), were associated with a 42, 38, and 34 per cent reduction in bladder cancer risk in heavy smokers.

In older individuals, the highest average intakes of carotenoids, vitamin D (641 International Units), thiamin (3.35 milligrams), niacin, and vitamin E were all associated with a reduced bladder cancer risk.

“Bladder cancer is a disease that typically affects older people, and bioavailability of B-group vitamins may be compromised in this demographic by certain drugs (e.g., acid lowering agents),” stated the researchers. “Additionally, vitamin E, like carotenoids acts as an antioxidant and, as suggested by our results, could be more beneficial under conditions of the greatest oxidative stress such as smoking and ageing.”

The researchers called for additional study to further examine these potentially protective relationships.

The study was supported by the National Institute of Environmental Health Sciences and the National Cancer Institute at the US National Institutes of Health (NIH).

Source: Cancer Causes and Control
Published online ahead of print, doi: 10.1007/s10552-009-9490-0
“Minerals and vitamins and the risk of bladder cancer: results from the New Hampshire Study”
Authors: M.T. Brinkman, M.R. Karagas, M.S. Zens, A. Schned, R.C. Reulen, M.P. Zeegers

www.netnutritioinist.com

At a Virgin America office holiday party in Burlingame, Marc Kruger checked the monitor on his arm. So far that day, he had burned 1,777 calories and taken 4,970 steps to equal just more than an hour of physical activity.

Not enough to offset the mashed potatoes, turkey, pumpkin and pecan pie.

He resolved to go to the gym after work, grabbed a plate and dug in.

Like many people looking to ward off the holiday bulge, Kruger is using high-tech gadgetry in an effort to stay trim. From iPhone applications that track every calorie burned and eaten, to armbands with heat sensors and accelerometers that measure your steps, sleep and calorie burn, technology is giving dieters more instant information than they've ever had.

Fitness experts are giving the gizmos mixed reviews. On one hand, users are finally relearning portion size in a culture of plenty, yet some dieticians warn that this could be too much information in a weight-obsessed age.

"About six months ago, I noticed a lot of patients coming in and showing me these diet apps on their iPhones," said Dr. Karen Earle, director of diabetes services at California Pacific Medical Center in San Francisco, where she works with patients on developing healthy eating and exercise habits.

"In one sense, it's brilliant to have an instant calorie counter with you to track your intake, but I'm discovering the novelty of these toys wears off," she said. "These programs are hard to sustain."

Earle tested a glucose-monitoring application, but found herself obsessing over the numbers. "Every time I ate a bagel, I wanted to see what the sugar level was," she said.

Her final assessment: High-tech dieting might work for others, but she'll stick to the old-fashioned food diary and scale.

At the suggestion of his trainer at Crunch gym in San Francisco, Kruger bought an Exerspy - an armband with accompanying watch readout that records his minute-by-minute calorie burn and daily steps. When hooked to the computer, the Exerspy even tells him how efficient his sleep is, and after manually entering meals, he can find out whether he will reach his fitness goals.

"When I have the whole picture, I can make better decisions," said Kruger, who spent $300 for the Exerspy to reduce his body-fat percentage, in the hope of increasing his chances of meeting Mr. Right.

In three weeks, he lost 4 percent body fat.

Exerspy is considered more accurate than the programs in which users enter their exercise and are given an estimated calorie burn, because it claims to detect real-time calorie burn by measuring the user's 24-hour movement. Calories burned on the treadmill are added to those burned running errands, cooking, even sleeping.

Originally designed for medical lab studies, a Bodybugg fitness version was launched three years ago, and used on the "Biggest Loser" reality weight-loss show. It's now been remarketed as Exerspy.

"You'd be surprised how many people have no idea how many calories they should eat, or how many calories they burn in a day," said Kat Barefield, corporate dietician for dotFIT, the online fitness program that works in conjunction with the Exerspy. "So they guesstimate, and gain 1 to 3 pounds a year, starting that slow slide into being overweight and obese."

Just because we now have the information, doesn't mean people are going to use it, said Mark Lipanski, a physical trainer at Fitness 101 in Menlo Park. He tries to get away from the numbers and follow the simplicity of a "caveman diet."

"If you can't pick it, hunt it, fish it or grow it, you can't have it," he said. "If you want a body-fat test, get naked and jump in front of the mirror. That will tell you all you need to know."

Studies show that people who have lost weight are more likely to keep it off if they follow some sort of monitoring program, said Jo Ann Hattner, a San Francisco dietician who teaches nutrition courses at Stanford University.

But people should check themselves if they make these devices the focus of their lives, she said.

"Do remember you do have a life," Hattner said. "A good question to ask yourself is, 'Would this be acceptable on a date?' "

Robert Carswell, 41, who answers phones at the de Young Museum in San Francisco, lost 30 pounds since he downloaded the free Lose It! iPhone application last summer.

He logs the exercise and foods he eats, and the program shows him on a daily or weekly line graph how close he is to reaching the weight he wants to be.

"It became more of a fun game than a diet, trying to manipulate the graph to stay under my calorie count for the day," he said.

Carswell stopped using Lose It! a few weeks ago. He has to buy Christmas presents, and can't afford to buy himself clothes if he drops another pants size. Also, he just didn't want to deal with it during the holidays.

"This tech dieting stuff is great, but I can't imagine doing it the rest of my life," he said. "If you use it to teach you how to maintain a good weight, then you never have to diet anymore - you learn it's OK to go light on food one day and heavy another. You learn balance."

http://netnutritionist.com/bodybugg.htm
http://netnutritionist.com/
http://www.dotfit.com/equipment-cid-1007.html

Click here for more Questions and Answers from Ask Gay.

The Smart Parent's Guide to Healthy Snacking
By Sally Kuzemchak

Want to keep your kids energized and prevent them from overeating? Make sure they have nutritious snacks (and they don't overload on junk). Here are healthy ideas your kids will love.
10 Principles of Healthy Eating
Principles of Healthy Noshing
Before you serve up a mid-morning or afternoon snack, use this checklist of tips from Jodie Shield, R.D., coauthor of American Dietetic Association Guide to Healthy Eating for Kids.

Time it right. Snacks should complement meals--not replace them. Offer them at regular times each day, at least 1 1/2 hours before a meal.
Serve snacks in the kitchen, and eliminate any distractions (such as television, video games, and computers) that can lead to mindless overeating.
Pump it up. For maximum nutrients, aim for at least two food groups in each snack. Some to try: breadsticks and cheese, celery and peanut butter, or our Sunshine Smoothie.
Practice what you preach. You can't expect your child to learn to eat healthy snacks if you're munching on a candy bar. Be a good role model.
Think outside the snack-food box. In a rut? Serve hard-boiled eggs, a whole-wheat tortilla with cheese, or our Mini Pizzas.
Encourage shelf-control. Is your child old enough to raid the snack cabinet? She'll want what she can see and reach, so put nutritious staples front and center and sweets and chips out of sight.
Travel smart. When you're in the car, bring items such as string cheese, mini bags of pretzels and dry cereal, juice boxes, and baby carrots in a small cooler or insulated lunch box.
Push protein. Keep your child satisfied by including some protein in his between-meal nibbles, such as cheese, peanut butter, and single-serving cans of tuna.
Prevent cavities. Encourage your child to brush her teeth--or at least rinse her mouth with water--after snacks.
Relax! Keep in mind that a few cookies or chips are fine--it's the long-term quality of your child's diet that counts.

Print our handy list of The Best and Worst Munchies for Kids to hang on your refrigerator door.
Best and Worst Munchies

Kids' Snacks
Homemade With Love
Kids love all the bells, whistles, and cartoon-themed packaging of supermarket snacks. But if you're looking for more economical--and nutritious--ways to fuel your little ones, try making fun snacks at home that seem a little more special. Here are some easy ways to do it.
Fill tiny, colorful storage containers with our crunchy Kids' Snack Mix. Other good options: cheese and crackers, pea pods and dip, mini cookies, or dried fruit.
Pack mini resealable plastic bags with your child's favorites. That way, you can control portion sizes.
Serve snacks in unexpected ways. Pour cereal and milk into a mug, freeze some single-serve containers of applesauce, make a "painter's palate" by putting dabs of flavored yogurt on a plate and serving it with graham crackers.

Kids' Snack Pyramid
Not sure what's truly healthy and what should be saved for an occasional treat? Use our exclusive pyramid to help plan your child s snacks each week.
Only for a special treat: candy, chocolate, cheese puffs, potato chips, taco chips, cookies, toaster pastries, cupcakes, snack cakes, doughnuts, french fries, soda.
Fine 3 or 4 times a week: pretzels, ice cream, frozen yogurt, snack crackers, frozen pizza bagels, pudding, vanilla wafers, animal crackers, granola bars, ice pops, fruit juice.
Good for everyday: whole-wheat crackers, unsweetened cereal, cut-up vegetables, fresh fruit, dried fruit, string cheese, peanut butter, yogurt, breadsticks.

Portion-Size Primer
There's an epidemic of childhood obesity in our country, so being aware of portion sizes is especially important, says Christine Williams, M.D., director of the Children's Cardiovascular Health Center at Columbia University, in New York City. Kids currently get 25 percent of their daily calories from snacks, compared to 20 percent decades ago. "Kids need to snack, but extra snacks can add up to extra weight," Williams says. Her daily recommendation: Stick to three 100- to 150-calorie snacks for preschoolers and two 200-calorie snacks for school-age children.
100-150 Calorie Snacks
1 cup applesauce
1 cup low-fat yogurt
1 oz. string cheese with crackers
1 slice whole-grain toast with low-fat spread
1 cup cereal and milk
200 Calorie Snacks
Veggies and low-fat dip
2 rice cakes and peanut butter
1/2 cup trail mix
1/2 sandwich with lean meat on whole-wheat bread
Baked potato with cheese

Fill-in-the-Gap Snacks
Did your child skip milk at lunch? Not eat her apple? Here are some essential nutrients and foods she might be missing, plus treats that will pick up the slack.

Calcium
Why kids need it: Calcium is crucial for proper growth and bone building during childhood. Eleven percent of 1- to 3-year-olds and 40 percent of 4- to 8-year-olds don't get enough.
Power snacks: Calcium-fortified mini waffles; ice-cream cone filled with yogurt; mixed cereal and fruit; chunks of banana dipped in yogurt and rolled in cereal; pretzel sticks with cheese cubes on either end.

Fruits and vegetables
Why kids need them: They're packed with vitamins, fiber, and disease-fighting antioxidants. Plus, they're low in calories and fat-free--and help keep kids hydrated.
Power snacks: A fruit and veggie smiley face on a plate (use peanut butter as the "glue"); baked chips and salsa; Apricot Cookie Bars.

Protein
Why kids need it: Protein helps build muscle needed during peak growth. It also helps fight infection.
Power snacks: A piece of ham rolled around string cheese; hard-boiled-egg wedges; peanut butter spread on apple slices; whole-wheat pita cut into quarters and spread with bean dip.

Fiber
Why kids need it: High-fiber diets tend to be healthier overall--in part because fiber-rich foods boast more nutrients and prevent overeating. Fiber also reduces constipation.
Power snacks: Wheat germ sprinkled into yogurt and ice cream; whole-wheat tortillas spread with hummus; raisin bran and milk.

Supermarket Snack Checklist
Prepackaged snacks are often a necessity for busy moms--and there are tons of just-for-kids products on store shelves these days. So what's nutritious, and what's not? Things like prepacked baby carrots and boxes of raisins are no-brainers. But you may have to do some label sleuthing before you buy other foods. Here's what to check:

Serving size: Is the size appropriate for your child, or will she eat more? Many "snack-size" packages actually contain multiple servings. If so, be prepared to divide them up at home.
Fat: "There's little evidence that reduced-fat and fat-free products help kids maintain or lose weight," Shield says. Besides, fat is often replaced with more sugar. She advises going low-fat with staples, such as milk and yogurt, but choosing full-fat cookies or treats and keeping portions reasonable.
Fiber: Whole grains are your best choice when selecting breads, crackers, cereals, and other high-carb foods. Look for at least 2 to 3 grams of fiber per serving.
Ingredient list: "The longer the list, the more processed that food probably is," says Deanna Rose, R.D., spokesperson for the National Dairy Council.

The Truth About Sugar
You know that sugar is packed into the usual snack suspects: candy, cookies, cupcakes. But it's also added to yogurt, granola bars, and fruit cocktail. After all, manufacturers realize what parents have long known: Kids naturally prefer sweet foods. Though sugar's off the hook for causing hyperactivity and other behavior problems, it's still linked to cavities and has even been blamed in part for the rise in obesity rates. So it makes sense to keep an eye on intake.
In general, experts advise choosing snacks in their purest form--in other words, without candy sprinkles and bubble-gum flavoring. When reading labels, steer clear of foods that list sugar (or one of its aliases, such as corn syrup) among the first few ingredients. Sometimes you can switch to lower-sugar versions without your child noticing a difference--low-sugar peanut butter, for instance. But with other foods, a spoonful of sugar often helps the nutrients go down. In fact, according to a recent University of Vermont study, children who drank flavored milk consumed more milk--and higher levels of calcium. "It's all a balancing game," Shield says. If your child will only eat yogurt with added sugar, be thankful he s getting a healthy dose of protein and calcium--but pass on other sugary foods that day.

Recipes
Recipes By Jackie Plant and Fraya Berg
Unlike many store-bought treats, these homemade snacks are low in sugar and fat--but believe us, they still taste amazing.

Apricot Cookie Bars
2/3 cup dried apricots, chopped
1/2 cup whole-wheat flour
1/4 cup wheat germ
1/2 tsp. baking soda
1/4 tsp. salt
6 Tbs. butter, softened
1/3 cup brown sugar
1/4 cup granulated sugar
1 large egg
1/2 tsp. vanilla
1 1/4 cups old-fashioned oats
1. Heat oven to 350�F. Line 8"x8" baking pan with foil. Place apricots in blender with 1/3 cup boiling water, cover, and let sit while making batter.
2. In bowl, combine flour, wheat germ, baking soda, and salt. Set aside. In mixer bowl, beat butter and sugars until light and fluffy, about 3 minutes. Beat in egg and vanilla until well combined. With mixer on low, beat in flour mixture. Stir in oats. Divide batter into thirds. Press 2/3 of batter into lined pan.
3. Puree apricots in blender and spread over batter. Divide remaining batter into clumps and sprinkle over apricots. Bake 35 minutes. Makes 18 bars.
Nutrition per bar: 114 cal.; 2 g pro.; 17 g carb; 5 g fat.

Apple-Bran Muffins
1 1/4 cups all-purpose flour
1/2 cup whole-wheat flour
1 cup bran flakes, crushed
1 tsp. baking powder
1 tsp. baking soda
1 tsp. cinnamon
1/4 tsp. salt
1 cup applesauce
1/4 cup sugar
1/4 cup vegetable oil
2 large eggs
Confectioners' sugar (optional)
1. Heat oven to 400�F.
Grease 10 muffin cups. In large bowl, combine flours, bran flakes, baking powder, baking soda, cinnamon, and salt. In small bowl, whisk together applesauce, sugar, oil, and eggs. Stir applesauce mixture into dry ingredients, blending just until mixed. Spoon batter into muffin cups, and bake 18 minutes. Sprinkle muffin tops with confectioners' sugar, if desired.
Nutrition per muffin: 193 cal.; 4 g pro.; 30 g carb; 7 g fat.

Sunshine Smoothies
1 8-ounce container vanilla yogurt
1/4 cup carrot juice
1 frozen banana, sliced
2 tsp. orange-juice concentrate
Process all ingredients in blender until smooth. Makes 2 servings.
Nutrition per serving: 176 cal; 7 g pro; 35 g carb; 2 g fat.

Kids' Snack Mix
2 Tbs. butter
1 Tbs. honey
2 cups Cheerios
2 cups small pretzels
1 1/2 cups Kix cereal
1 cup walnut pieces
1 1/2 cup golden raisins
1 1/4 cup mini M&M's, chocolate chips, or yogurt-coated raisins
1. Heat oven to 350�F.
Line baking pan with foil. In large glass bowl, combine butter and honey. Microwave on high 1 minute. Add Cheerios, pretzels, Kix, and walnuts, stirring to combine.
2. Bake until lightly browned, about 10 minutes. Let cool 5 minutes, and stir in raisins and M&M's. Makes about 20 1/3-cup servings.
Nutrition per serving: 120 cal.; 3 g pro.; 15 g carb; 6 g fat.

Mini Pizzas
Pita bread
Cooked broccoli
Grated mozzarella
Pizza sauce
1. Split open mini pitas, and stuff with cooked broccoli. Place tops on, and sprinkle with grated mozzarella and pizza sauce.
2. Microwave pitas 20 seconds on medium heat, or until cheese is completely melted.
Nutrition per pizza: 50 cal.; 3 g pro.; 7 g carb; 1 g fat.

Bodybugg nutritionist
Online nutritionist
Gay Riley, MS, RD, CCN, NASM-CPT
Online dietitian
bodybugg dietitian