Honestly, there’s no better spring activity quite like a nice meal at the park or out on the grass. Picnics are a great way to enjoy being outside and get active when the temperature is right. Staying local means you can ride your bike or go for a walk with all your food packed tight. So we thought we’d share a few of our favorite picnic recipes that are both easy to carry and easy to enjoy.

How about a nice starter? An easy and perfect picnic snack like snow peas can put a little crunch in any meal. To start, add some sliced almonds, a squeeze of lemon juice, a tablespoon of unsalted butter or olive oil and a few bits of diced shallots and you’ve got a great salad that doubles as a finger food.

Maybe you’ve brought some heart-healthy wine for a nice evening under the stars. We’ve got just the thing – Apple-Goat Cheese Bruschetta. Toast some sliced French bread and store it in a zip-top bag. Then in another bag combine 1 chopped red apple, ¼ crumbled goat cheese, some fresh pepper and a little oregano for a nice mix that will compliment any picnic wine. Dip  your bread or spoon it out onto each piece.

Now it’s time for the main course! Chicken is truly versatile and can accompany almost any starter. If you plan on grilling, why not marinade your chicken while on the way to your favorite picnic spot? If not, simply grill the chicken before leaving and you’ve got a great tasting main course that’s easy to carry and won’t spoil in the sun. Put your chicken strips in a bag with some orange and lime juice. Add a little bit of olive oil, some ground cumin, and a little fresh time for the perfect citrus marinade.

Now, everyone’s favorite part, it’s time for dessert. But have no fear, you can hit that sweet tooth without having to worry about what you’re eating. If you’ve got a grill you’re using, try making some fruit kabobs. Skewer your favorite fruits like peaches, pineapple, grapes and strawberries and toss them on the open flame. In a few minutes, the sugars on the outside will start to caramelize leaving some sweet and crunchy grill marks behind. You can sprinkle a little chocolate syrup on at this point as well – we won’t tell anyone.

If you don’t have a grill, just prepare you fruit salad ahead of time and bring a light Angel food cake or whipped topping for the perfect complement to your fruit.

If you’ve got some favorite recipes or fun ideas on how to keep your picnic fun and healthy, let us know! Join the conversation by posting a comment below or reach us on Facebook and Twitter.

Now, cayenne increases metabolism by immediately influencing the venous structure which is great for overall metabolic health and digestion. This can help you reach and maintain a healthy weight. Great! That alone would be enough for some of us to get on board – but trust us, when you hear all the benefits of this little spice you’re almost not going to believe it.

Cayenne feeds vital elements into our capillaries, veins and arteries helping adjust and keep blood pressure at a normal level. But it doesn’t stop there. Cayenne is like a bad cholesterol targeting machine, cleaning the body’s arteries and helping to get rid of LDL cholesterol and triglycerides (AKA, the bad stuff).

Cayenne is also great for stomach and intestinal health. It can stimulate the intestines and aids in assimilation and elimination of waste. Because of its warming effects, cayenne has even been used by some to help heal wounds due to frostbite as it can help to revitalize damaged skin cells.

It’s useful in alleviating allergies and muscle cramp thanks to Capsicum – a common ingredient found in muscle creams. And, surprisingly enough, this also makes cayenne peppers great for heartburn. Yep, that’s right – a pepper good for heartburn.

So, enough about the benefits – here are some great ways to add this super-food to your diet:

• Add a dash to water with some fresh lemon juice and a little maple syrup for a simple, cleansing drink.
• Mix diced cayenne with some olive oil, chickpeas, garlic and salt for a great hummus dip.
• Toss some powdered cayenne into your chocolate chip or double chocolate cookies – it will add a rich flavor and really make the chocolate shine!
• Add some powdered or dried cayenne to peanuts, pretzels and trail mix for some nice heat.

Do you have any surprising ways you like to add cayenne to your diet? Let us know! Join the conversation on Facebook and Twitter.

See, the natural pigments that give foods like fruits and vegetables their color also have beneficial nutritional properties. By including foods in a variety of colors, you can add nutrition and vitality to any meal. We want you to literally eat a rainbow every day!

Side note: We’re celebrating St. Patrick’s Day so eating a nutritional rainbow and posting a picture below or to our Facebook and Twitter page by March 22 may very well lead you to a pot of gold – a 3-day guest pass. See below for details.

So why is it important to eat a rainbow and not just your favorite fruit or veggie? Well, a study in the medical journal, Nutrition states that the variety of vitamins and antioxidants absorbed from a range of sources can, even in small amounts, provide greater health benefits than consuming only a few types of vegetables in large quantities. Here are some good places to start:

Red. Colored by lycopene, red foods like cherries, beets, grapefruit, watermelon and even red potatoes and wine help reduce risk of several types of cancer, including prostate cancer.

Orange. Colored by carotenoids, foods like mangos, persimmons, apricots, yellow apples and sweet corn are vital to healthy eye sight and may reduce the risk of heart related diseases.

Green foods are colored by chlorophyll and lutein. Honeydew melon, onions, limes, kiwi and avocado can all help protect against cancer, fight cataracts and reduce the risk of birth defects due to the high amounts of folate often found in green veggies.

Blue foods like plums, eggplant, juneberries and raisins are colored by the pigment anthocyanin which is a powerful antioxidant helping to protect cells against damage and improve memory all while fighting against strokes and many forms of cancer.

So, now that you know the benefits – why not show us what ya’ got? We want to see pictures of your favorite, colorful meals. Post pictures and recipes below or on Facebook and Twitter, join the conversation by liking us and participate to win prizes. This time we’re giving out a free 3-day guest pass. The contest ends March 22, 2011 so be sure to get your picture entries in soon!

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.

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!

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!

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.

By greens, I mean leafy vegetables such as kale and Swiss chard that thrive in cooler temperatures. These tasty veggies add nutrition to any meal—try to include them in your diet three to five times a week. My favorites are kale and Swiss chard; collard and mustard greens are also nutritious and easy to prepare.  I shred greens and add them to soups, stews, salads, pasta sauces and omelets.

Rich Sources
The deep green color of kale and Swiss chard is one clue that their thick leaves are packed with nutrients: These vegetables are excellent sources of vitamin A, vitamin C and manganese; both also contain vitamin K, magnesium, potassium, iron, vitamin E and dietary fiber, with Swiss chard delivering more of these nutrients. In fact, there’s so much vitamin K in Swiss chard that people using blood thinners such as Coumadin should check with their doctor before making it part of their regular diet. Swiss chard also contains the phytonutrient anthocyan, which has given this vegetable bragging rights to possibly protect against digestive tract cancers. All winter greens are a very good source of calcium.

Shop for Fresh
At the store, choose greens that have a deep, dark color, without wilting and discoloration. Store them with a damp paper towel in a plastic bag in the fridge and wash in cold water before using; I use a salad spinner.

Chop
You’ll be able to use the celery-like stem of Swiss Chard—just chop or shred it along with the leaves. If your kale has a thick center rib, you may want to remove it with two swipes of a knife before slicing the leaves into ribbons or shredding them by hand.

Sauté or Steam
As well as tossing them raw into soups, stews, sauces and omelets, you can sauté greens to use them as a side dish. Start with eight cups of chopped or shredded greens, 1/2 cup of water and minced garlic to your taste. Saute the garlic in a tablespoon of olive oil to soften it, then add the greens and water. Stir, cover and cook until wilted. Or steam your greens, then top them with garlic, lemon juice and olive oil. Make enough for two meals and use the leftovers in an omelet, sauce or even a burrito!

Jewel red and juicy, pomegranates deliver vitamin C, potassium and powerful antioxidants called polyphenols. The potassium and C help you recover from exercise and resist colds and flu; polyphenols help fight cancer and heart disease. And do eat the crunchy seeds inside each fruit section—they deliver 5 grams of fiber per 80-calorie half-cup serving

Getting to the delicious parts of a pomegranate can be a puzzle. Under the tough red skin are hundreds of fruit sections in membrane-lined pockets. There are several ways to remove the fruit: You can cut the whole globe into halves or quarters and ease out the fruit by peeling the membrane; or cut them in half, score the skin and then tap the outside with a rolling pin and catch the seeds in a bowl (here’s a video of de-seeding a pomegranate).

Once fruit is out, sprinkle the sections in salads or add them to sauces; they’re also a sweet-tart topper for oatmeal or granola. Or, drizzle them with orange juice and eat them with a spoon as a nutritious dessert. Myong adds pomegranate to butternut squash with pine nuts for a vegan treat in her Thanksgiving catering menu. Enjoy the season!

By Jennifer Vagios, RD, APOGEE’s Dietitian

Many APOGEE members ask me how to include more vegetables in their diet. Here’s one way: I make a quick and nutritious dinner using spaghetti squash instead of pasta.

In local farmer’s markets right now you’ll find a colorful spectrum of winter squash, including spaghetti squash. Yellow, smooth, and cylindrical, it’s what’s on the inside that makes this squash so versatile: When cooked, the flesh separates into long, tender strands, perfect for topping with your favorite traditional pasta sauce.

How to prepare spaghetti squash: Heat the oven to 425 degrees. Cut the squash in half lengthwise, scrape the seeds out, then place both halves cut-side down on a baking sheet. Roast for 40 minutes, or until a fork easily pierces the squash. When done, flip it over and pull out the strands with a fork.

I top the cooked squash with my favorite tomato sauce and, for protein, vegetarian meatballs. Like grain-based pasta, spaghetti squash is a good source of carbohydrates, but because it’s a veggie, it also contains fiber, Vitamin B6, potassium, and Vitamin C.

Westchester County has many good farmer’s markets; this site may list one near you.