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March is Nutrition Month. That means we’ll be highlighting several super-foods throughout the coming weeks – foods that truly need to be a part of any healthy diet. Along the way, we’ll be offering some helpful tips and recipes making it easy to add a nutrition spike to any one of your daily dishes.

We’re back with another super-food, and it’s a sweet one. Now, before you get excited that we’re going to reveal the health benefits of cupcakes, we want to make it clear that this one is tasty in a different way – were talking sweet potatoes.

Although many of us picture sweet potatoes as a Thanksgiving Day food, they can actually be found year-round and are best during the spring and summer months. Aside from being easy to find and cheap, Sweet potatoes (or yams) are literally a powerhouse of nutrients and a great way to enhance any meal with few added calories.

A medium-sized sweet potato often contains more than your daily required intake of vitamin A, nearly a third the Vitamin C we all need every day and almost 15 percent of your daily dietary fiber intake.  All this from just a simple side dish low on the glycemic index!

So – we all know you can just pop a potato in the oven or microwave for a simple and fast baked side, but we’re talking about super-foods here. We want to mix things up and really explore great ways to add health to our diets without being boring. Here are some great places to start:

How about Sweet Potatoes with Warm Black Bean Salad to start? Microwave your yams covered in plastic wrap for 10-15 minutes until tender (or bake in a 425 degree oven for about an hour). Then, mix black beans with some fresh diced tomato , olive oil, cumin and cilantro in a bowl. Microwave or simmer this mixture until warm and spoon on top of your halved potato with some low-fat sour cream. The cumin adds tons of flavor while helping aid in digestion. You can find a more detailed recipe here.

Or, if you’re looking to have some more fun, try Spicy Baked Sweet Potato Fries. Slice your potatoes into fries. Then, place them in a zip-top bag with some canola oil, cayenne pepper and pre-packaged taco seasoning. Shake the mixture and spread it onto a baking sheet. Bake for 30 minutes in a 425 degree oven and done! It’s a perfect side for those spring-time and summer barbeques. Find the full recipe here.

There are so many ways to add this super-food to any meal – why not take some time and discover some recipes of your own? If you’ve got any you’d like to share, we want to hear them! Join the conversation by leaving a comment or by adding your thoughts on Facebook and Twitter.

Ash Wednesday marks the beginning of Lent – A time when many look to cut extravagance and sacrifice a vice or two in the process. But today is different. It’s Mardi Gras and that means anything goes.

Ahh, Fat Tuesday. One last shot of indulgence just before we resolve to forgo some of our most cherished pleasures. Today, many will venture out in the spirit of Mardi Gras by celebrating at home or with friends in traditional New Orleans fashion. And that can only mean one thing – fried food, drinks and more food. But have no fear – we’re here to let you know you can still take a dip into indulgence and come through the other side unscathed and with balanced nutrition intact.

First things first – don’t be afraid to treat yourself. While it can be tough to make it through a party eating the right foods, it’s even harder going through a party not eating at all! Take a small serving of your favorite dish, recite the mantra “Everything in Moderation” and enjoy yourself. Happiness is a vital key to a healthy lifestyle.

Now, with that out of the way – make sure to eat your salads and greens first. Leafy greens are packed with fiber which can truly make you feel full while providing a great source of nutrients. Research even indicates that those who eat a salad before a meal cut up to 20% off their overall calorie intake.

When you’re done with your greens, try grabbing a dish you know contains protein. Proteins will fill you up and keep you blood sugars level – this will come in handy later on when that King Cake is staring you in the face. Time-honored New Orleans recipes are packed with protein if you know where to look. These include red beans and rice, shrimp gumbo and Creole chicken. Trust us – you’ll be cutting the calories but not the flavor with these options.

Last, but not least – hydrate. Water will help keep you full as well as aid in the digestion process. Having a cold drink in hand will also prevent you from grabbing a fizzy, sugary one. If you’re looking to celebrate with a few cocktails, try alternating a mixed drink with water every other glass. Again, moderation is key here and be responsible. And, let’s face it – we could all use a little more water throughout the day.

With these tips in mind, you’ll be wondering why they even call it Fat Tuesday at all. And if you’re cooking at home, check out some of these great recipes we found for a Mardi Gras with a healthy twist:

Blackened Salmon Sandwich, Fried Green Tomatoes and Diabetes Friendly King Cake

Most importantly, have fun, be safe and enjoy. Happy Mardi Gras, everybody!

March is Nutrition Month. That means we’ll be highlighting several super-foods throughout the coming weeks – foods that truly need to be a part of any healthy diet. Along the way, we’ll be offering some helpful tips and recipes making it easy to add a nutrition spike to any one of your daily dishes.

Today’s super-food is an old – but under-appreciated – standby: Yogurt.

Yogurt is loaded with vitamins like potassium, phosphorous, riboflavin, iodine, zinc and vitamin B5 just to name a few.  And, aside from being a virtual powerhouse of vitamins, yogurt also contains healthy fats, protein and probiotics – an organism that serves as support to the groups of constructive bacteria in your body – helping boost your immune system and even providing protection against cancer.

The good news is yogurt doesn’t have to be reserved as a breakfast or snack food anymore. Here are two ways you can incorporate yogurt into any meal. Hey, one is even kid-friendly and guaranteed to have them asking for more.

Tzatziki Sauce. Although hard to read, Tzatziki is a delicious cucumber and yogurt sauce commonly found in Greek dishes. It goes perfect with chicken or vegetables and can easily be used as a dip or sandwich spread in place of mayo.

Just mix drained Greek yogurt with pureed cucumber, garlic, lemon juice and dill and you’re done! You can find a more detailed recipe with step-by-step directions here.

Yogurt Popsicle. This fun dessert is a great way to get kids to enjoy all the benefits of yogurt or just quell that sweet-tooth craving after a healthy meal.

Start off by taking your favorite yogurt (flavored or plain) and mixing in some honey or Agave nectar as a natural sweetener. Then, mix in some fresh or frozen berries of your choice. Place the mix into a Popsicle mold with a tongue depressor for a handle. If you don’t have a mold, try using an ice cube tray or plastic cup with tooth picks for the handle.

Then, just pop it in the freezer and a few hours later you have a healthy, vitamin packed dessert.

Yogurt truly is a super-food and one we hope you can make a little more room for in your daily diet. If you have any tips or recipes for yogurt-based foods, be sure to share them. We want to hear from you!

For many, it’s American as apple pie – with a cup of coffee and two sugars, that is.

It’s caffeine – and whether we realize it or not, it’s everywhere. Now, with a growing number of Americans depending on several trips to the break room and Lent just around the corner, we think it’s time to kick our caffeine addiction.

Caffeine, like the kind found in tea, coffee, and soda, does have its benefits. Aside from a physical and emotional boost, a U.S. Nurses Health study published in 2006 suggests that Middle-aged, moderate coffee drinkers are less likely to develop type 2 Diabetes than their non-coffee drinking counterparts. This, coupled with the desired energy boost, is the reason many are willing to wait in line or spend major bucks on a can with a small bull each morning and several times each day.

But it’s important to remember the downside to any over indulgence – drinks like coffee and soda impair the body’s absorption of crucial minerals including iron, magnesium, calcium, and vitamin B. And, when consumed in excess, caffeine can impair sleeping patterns while wreaking havoc on blood pressure and cardiovascular health – a key factor in the fight against Hypertentenion.

Many caffeine lovers complain of withdrawal-like syndromes if they don’t have their morning fix. Headaches, lack of focus, and major irritability are some of the more common complaints. There’s a reason why it’s often referred to as the “drug in a mug”.

Caffeine provides a quick pick-me-up typically needed throughout the day. We can’t argue that (we took a nap or two just writing this article), but we also believe there is a healthy alternative to every daily routine out there.

So, if you’re looking to cut some caffeine out of your day, it doesn’t have to be hard. Just try replacing one cup of coffee with a small snack of peanuts, almonds, or trail mix. Even 1 ounce of dark chocolate contains 10 milligrams of caffeine which you may find is just enough to get you over that mid-day slump. Apogee has even expanded our Smoothie line to include Almond milk, flax seed oil, and rice protein mixed drinks – all built from the ground up to ensure an optimal energy without the use of caffeine and perfect for any mid-day snooze fest of a meeting.

Then, simply phase out as many trips to the break room as you feel comfortable by using one of these smoothies or a small power snack options.

Is your addiction a little more serious than that?  For those who are looking into eliminating caffeine and other harsh substances completely, check out Apogee’s Juice Cleanse and 21-day powerful detox programs. These systems are designed to get your body perfectly aligned both inside, and out.

With work mounting and the hours ticking, it’s no wonder we look for ways to keep ourselves churning and the vitality flowing.  However, by substituting in some healthy options along the way, we can have our coffee and drink it too.

If you’ve noticed fresh, new flavors at the APOGEE Café, you can thank Danae Sintalis. Danae is a well-known local chef who has been serving up healthful fare as a personal chef and food vendor for 35 years. Now, she’s creating salads, sandwiches, wraps and soups for APOGEE.  “My food is green and healthy; no preservatives or additives,” says Danae. She uses mostly organic ingredients, locally produced when available.

In a just a few weeks, Danae’s chicken curry wraps and black bean burgers have become favorites of APOGEE members and staff, who grab them for a nutritious, long-lasting meal after a workout.  “I’m passionate about the quality of my food,” says Danae. “I breathe it, eat it, smell it! Food is my passion.” Danae is cooking for the APOGEE Cafes at White Plains and Bedford Hills.

Danae comes by her culinary skills naturally:  Her parents owned restaurants in Athens, Greece and Alexandria, Egypt. “I was born into it,” she says. Over the years, she has created healthful versions of international favorites such as chicken chicken soup and grain salads, collaborating with nutritionists including Dina Khader, who worked on the bestselling book, “Eat Right 4 Your Type.”  Danae’s café at the Sawmill River Club earned the Best Café in the County award in 2007.

Related: What to Eat Before and After a Workout