The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Grilled Salmon with Avocado Salsa

Heart diseaseScreen Shot 2016-02-11 at 7.48.26 AM is the leading cause of death among both men and women in the United States. Eating a heart healthy diet can decrease the risk of developing both heart disease and heart attack by helping to lower cholesterol, sugar levels and blood pressure.

Two foods that are extremely beneficial to heart health are salmon and avocado. Salmon is loaded with omega-3 fatty acids which decrease the inflammation that damages blood vessels and leads to heart disease. Avocados are also full of unsaturated fats that, when eaten in moderation, can lower bad cholesterol levels. Thus, this Grilled Salmon with Avocado Salsa recipe by Becky at The Cookie Rookie is a heart-health home run.  Enjoy!

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Ingredients

  • 2 lbs salmon, cut into 4 pieces
  • 1 tbs olive oil (I used light extra virgin olive oil)
  • 1 tsp salt
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 1 tsp onion powder
  • 1/2 tsp ancho chili powder
  • 1 tsp black pepper

For the Avocado salsa:

  • 1 avocado, sliced
  • 1/2 small red onion, sliced
  • Juice from 2 limes
  • 1-2 tbs finely chopped cilantro (depending on how big of a cilantro lover you are)
  • Salt to taste

Get the cooking instructions from The Cookie Rookie. 

The recipe is courtesy of Becky at The Cookie Rookie.  Becky loves to create delicious and easy recipes anyone can make and everyone will love!

Do-It-Yourself Edible Valentine’s Day Gift Ideas

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This Valentine’s Day, skip giving loved ones another tired box of heart shaped chocolates and surprise them with a homemade treat! Your Valentine will be impressed with these delicious, thoughtful gifts and touched that you took the time to make something just for them. Need some inspiration on what to make? Here’s a list of our favorite edible Valentine’s Day gifts.

Chocolate Dipped Heart Shaped Marshmallows

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Get the recipe from Smashed Peas and Carrots.


Mango Passion Jam

mango-passion-jam5Get the recipe from Love & Olive Oil.


Raw Chocolate Raspberry Slice

2-raspberry sliceGet the recipe from Frankie’s Feast.


Pomegranate and Coconut Chocolate Bark

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Get the recipe from Dessert for Two.


No Bake Red Velvet Protein Barsred-velvet-protein-bars-5

 Get the recipe from The Big Man’s World.


Dipped and Decorated Pretzelspink-dipped-decorated-pretzel-twists

Get the recipe from 5 Minutes from Mom.


Fruit Bouquets

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Get the recipe from Salmon at Seven.


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Get the recipe from Chocolate & Carrots.


Five Minute Bailey’s Fudge Sauce

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Get the recipe from Cupcakes & Kale Chips.


Strawberry Applesauce

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Get the recipe from Lemon Tree Dwelling.


Pistachio Fruit and Yogurt Trail Mix5

Get the recipe from Oh, Sweet Basil.


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Get the recipe from Amy’s Healthy Baking.


Sweet Potato Crackerssweet-potato-crackers-recipe-easy-healthy-recipe-for-kids

Get the recipe from Merriment Design.


3 Ingredient Homemade Chocolate BarsHomemade-Chocolate-Bars-My-Whole-Food-Life

Get the recipe from My Whole Food Life.


Do you have a favorite DIY Valentine’s Day gift idea you would like to share? Share it with us on Instagram by tagging us, @EatSmartProducts. Use the hashtag #getleanin2016 to enter our weekly Instagram giveaway!

5-Minute Lentil Tomato Salad

Did you know February is Heart Health Month?  Here at EatSmart, we are dedicated to bettering the lives of our customers through encouraging a healthy lifestyle.  We encourage our readers to learn more about living a heart-healthy life by visiting and exploring the American Heart Association website.

To do our part in celebrating Heart Health Month, EatSmart will be sharing heart-healthy recipes throughout the month of February.  This 5-Minute Lentil Tomato Salad, developed by Kaitlin at The Garden Grazer, which is loaded with lentils, a high fiber food known to reduce the risk of Heart disease, is a great way to kick off the month.  Enjoy!

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Ingredients
15 oz. can lentils
1 1/2 cups cherry tomatoes
1/4 cup white wine vinegar (or white balsamic vinegar)
1/8 cup chives (optional)
Salt to taste
Other additions: olive oil, basil, parsley, etc.

Click here for preparation instructions from The Garden Grazer.

The recipe is courtesy of Kaitlin at The Garden Grazer.  Kaitlin is vegetable enthusiast who loves animals, nature, matcha, positivity, kindness, and colorful food!  Stop by her website for lots of healthy recipes!

Charity of the Month – The Children’s Heart Foundation

EatSmart fans will continue to select a Charity of the Month in 2016. Fans will submit short stories about the charity’s mission and why it’s meaningful to them. We began our Charity of the Month donations in 2011.

To do our part in recognizing February as Heart Health Month, we’ve selected The Children’s Heart Foundation as our charity of the month.

The mission of  The Children’s Heart Foundation:

The Children’s Heart Foundation (CHF) represents approximately two million American children and adults as well as 65 million children and adults worldwide who are afflicted with Congenital Heart Disease (CHD). Each year over one million babies around the world, including 40,000 in the United States, are born with a congenital heart defect (March of Dimes). CHD is the leading cause of death from birth defects. Although mortality rates have been improving, CHD contributed to 5810 deaths in the US in 2004 (NCHS). Clearly, advocacy for more research is vitally needed.

As the only organization that exclusively funds CHD research, CHF has a critical role in advocating for increased CHD research and other significant CHD issues in both the private and public arenas. Our strategy is focused on collaboration with other nationally recognized Congenital Heart organizations that have a proven track record as proponents of CHD issues.

To learn more about Children’s Heart Foundation, please visit their website.

For every new Facebook LIKE we (EatSmartProducts) acquire during the month of February, we will donate 50 cents/follower to Children’s Heart Foundation. (So spread the word!)

Click below, follow us and EatSmart will donate!

esp_charity_childrens_heart_foundation_squareIf interested in submitting a charity for consideration, please email karen@eatsmartproducts.com. The donation amount will be capped at 500 new followers/likes.

Toasted Coconut Macadamia Chocolate Bars

If you love coconut and are looking for a great way to start the weekend make these bars. They are loaded with coconut and macadamia nuts and ready in no time at all. Enjoy!

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Ingredients

  • 3 cups graham cracker crumbs
  • ¼ cup sugar
  • ½ tsp salt
  • 1½ sticks melted unsalted butter
  • 1 cup roughly chopped macadamia nuts
  • 1 cup chocolate chips
  • 1 14 oz can sweetened condensed milk
  • 2 cups sweetened shredded coconut

Click here for baking instructions.

About the Author:  Christine is a fitness enthusiast, cook, baker, giraffe lover, wannabe yogi and happiness seeker.  She posts flavorful, (mostly) healthy recipes on her blog Apple of My Eye.

Slow Cooker Oatmeal Recipe Round-Up

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Did you know January is National Oatmeal Month? This highly nutritious food is a perfect way to start your morning. If the thought of eating oatmeal for breakfast sounds boring, we’ll have you thinking again. Break out your crockpot and get ready for an oat-astic experience with the following delicious recipes. A little prep the night before (and we mean little – simply throw all ingredients into your slow cooker!) and you will wake up to a pot of creamy oats that tastes like dessert. Enjoy!

Banana Nut Oatmeal

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Get the recipe from The Lemon Bowl.


Creamy Coconut & Strawberry Steel Cut Oats

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Get the recipe from Domestic Superhero.


Overnight Cherry Almond Steel-Cut Oatmeal

Get the recipe from The Yummy Life.


Overnight Steel Cut Oats in a Jar

Get the recipe from Making Thyme for Health.


Overnight Maple & Brown Sugar Oatmeal

Get the recipe from Mel’s Kitchen.


Banana Chocolate Steel Cut Oats

Get the recipe from Cozy Country Living.


Peach Oatmeal

Get the recipe from Yummy Healthy Easy.


Apple Pie Steel Cut Oatmeal

Get the recipe from Five Heart Home.


Overnight Carrot Cake Oatmeal

Get the recipe from Foxes Love Lemons.


Peanut Butter and Jelly Steel Cut Oats

Get the recipe from The Gold Lining Girl.


Blueberry Muffins Oats

Get the recipe from Dishing Out Health.


Overnight Spiced Vanilla Pear Oatmeal

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Get the recipe from Boys Ahoy.


Overnight Apple Cinnamon Oats

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Get the recipe from Table for Two.

Do you have a favorite slow cooker oatmeal recipe you would like to share? Share it with us on Instagram by tagging us, @EatSmartProducts. Use the hashtag #getleanin2016 to get entered into our weekly Instagram giveaway!

Low-Carb Egg Muffins

Egg Muffins are a perfect breakfast for anyone who is “on-the-go.” They are incredibly easy to make and very versatile.  They can be customized hassle-free to include your favorite vegetables, meats and spices.

egg muffins

Ingredients

  • 1 tbs. extra virgin olive oil
  • 1/4 cup onion, finely diced
  • 2 cups fresh spinach
  • 1 garlic clove, minced
  • 6 eggs
  • 3 slices turkey bacon, cooked and chopped
  • 3/4 cup reduced fat cheddar cheese, shredded
  • 1 tbs. milk
  • 1/2 tsp. salt (or to taste)
  • 1/2 tsp. pepper (or to taste)

Click here for preparation instructions.

About the Author: Stephanie is the author of the food blog, Eat.Drink.Love. where she loves to share easy and healthy recipes that everyone can enjoy. Visit her site to check out all of her creations!

Weight Loss Success: How Joseph Lost Over 100 Pounds

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Meet Joseph J. Airdo, a film critic, producer and on-air personality for Breakthrough Entertainment, a talk radio show airing 9AM to 12PM every Saturday on KPHX 1480 AM in Phoenix. He also has a pet duck named Frozen who is as opinionated about movies as he is. Joseph recently lost over 100 pounds and made a personal commitment to live life to the absolute fullest. Check out his Before & After story and advice below!

Congratulations! You recently lost a lot of weight! What’s your secret?

At my heaviest, I weighed about 265 pounds. I now weigh about 165 pounds thanks primarily to a regular workout routine that consists of jumping jacks, push-ups and ab and arm exercises. I jump-started my weight-loss journey by drinking a LOT of oatmeal shakes, replacing many of my meals with raw steel-cut oatmeal blended with soy milk, Greek yogurt and various flavorful ingredients (peanut butter, pumpkin, etc.).

What inspired your weight loss journey?

I truly believe that an external metamorphosis can only be made after an internal metamorphosis. I began loving who I am, genuinely appreciating those around me and living life to its absolute fullest. After that, it was easy to begin eating healthier and working out on a regular basis to ensure not only that my external appearance was more in alignment with my internal self but also that I will be around to experience adventures with my family and friends for a long time coming.

As we head into the post-holiday cold winter months, what advice can you give to those wanting to lose weight themselves?

I am not ashamed to admit that I enjoyed the holidays and all of the turkey, stuffing, mashed potatoes, cookies and candies that accompanied it. I know that I now have to not only get back on track but work a little harder than usual to make up for that well-deserved enjoyment. So my advice to others is the same advice that I have for myself. You had your fun. Now it’s time to get back to business so that you can do it all again next year (and the brief pit-stops in between like Valentine’s Day, Easter, etc.).

Do you use any special technology tools to track your weight loss journey? How do you keep track of the data?

In the beginning of my weight-loss journey, I kept a written log of my weight. I then discovered MyFitnessPal, which not only allowed me to see – and become encouraged by – graphs of my progress over time but also have a general idea of my allowed caloric intake. Recently, I have started using the Taylor Bluetooth Smart Scale, simplifying the process because it sends my weight composition directly to my phone and tracks my weight over time.

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How have you changed your eating habits?

I simply eat the same foods I used to eat but in moderation. I focus on portion control and appreciate the taste of the foods that I put into my mouth instead of the fullness that I feel in my stomach. I still allow myself one or two small “guilty” snacks a day and, in limiting my intake of such foods, I look forward to and appreciate them more. I also make sure that I consume plenty of water every day.

What’s your favorite post-workout treat?

It sounds silly but I enjoy sucking on my vitamin gummies as I close out my workout routine.

What would you tell someone who is just beginning their own weight-loss journey?

Ease into your new eating habits and workout routine. Be kind to yourself. Encourage and lift up rather and punish and put down. And keep your sights set on a healthier lifestyle instead of some superficial goal weight. Know that those around you will first notice the internal metamorphosis and that will mean far more than the external metamorphosis that follows.

How has tracking your weight helped you to reach your weight loss goals?

Tracking my weight has encouraged me to keep going. Although a superficial goal weight should not be your primary objective, seeing yourself inch toward it is proof that what you are doing is making a difference. Tracking my weight has also helped me know when I may be giving myself too much leeway, thereby promoting my healthy weight maintenance.

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Do you have a successful weight loss story? We’d love to feature you on our blog. Email Karen@eatsmartproducts.com for more information.

9 “Must-Haves” for a Healthier New Year

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Did you make a resolution to start the New Year on a healthier note? It’s an annual tradition for many, yet surveys show that only 55% of people stick with their resolutions through January!

Change is never easy, so we’ve compiled a list of “must-haves” to help make your resolution stick.

EatSmart Precision Tracker Digital Bathroom Scale

The EatSmart Precision Tracker Digital Bathroom Scale will keep you motivated throughout the New Year. It displays the users’ current weight, weight change from the previous weigh in and total change from starting weight. The unique touch screen interface and automatic user recognition make it very user friendly. $44.95

Chef’n SaladShears Salad Chopper

Prepare a nutritious, delicious chopped salad in minutes with Chef’n SaladShears Salad Chopper. The chopper’s scissor-like design cuts and shears lettuce into perfect bite-sized pieces, while the nylon blades prevent wilting. $29.99

Meal Kit Home Delivery

Companies like Blue Apron, Plated and HelloFresh will send you all the ingredients you need for a fresh, home-cooked meal. Their services are ideal for anyone who would like to cook more at home, but is short on time or wants to learn new recipes. Ingredients are pre-measured there’s less food waste. Prices vary.

EatSmart Precision Body Check Bathroom Scale

The EatSmart Precision Body Check Bathroom Scale does so much more than a standard bathroom scale. In addition to calculating weight, it estimates six other important health metrics: BMI (Body Mass Index), body fat, muscle mass, total body water, bone mass, and daily caloric intake. You’ll get a more complete picture of your health and fitness progress with the Body Check. $39.95

Rabbit Citrus Juicer

Start your day with fresh squeezed juice from the Rabbit Citrus Juicer. This manual juicer is easy to operate and won’t impart bitter oils from the fruit peels the way an electric juicer can. $50

EatSmart Digital Nutrition Scale – Digital Food and Nutrient Calculator

If eating healthier is your priority, our EatSmart Digital Nutrition Scale can help. It analyzes the nutritional content of any food, by portion size. The database stores nutritional values for approximately 1,000 foods and can calculate the nutritional content for any food with a USDA nutrition label. $69.95

Chef’n SpinCycle Salad Spinner

Eating healthy is so much easier when foods are clean and ready to eat. The Chef’n SpinCycle Salad Spinner quickly cleans a head of lettuce and then conveniently stores it. The spinner is perfect for a grab-and-go lunch or side dish. $29.99

Healthy Snack Box Subscription

With a monthly subscription, companies such as Bestowed, NatureBox and Love With Food will send a box of healthy snacks directly to your home. Having healthy snacks on hand prevents you from diving into that bag of chips. Prices start at $10/month.

Houdini Wine Preserver

A glass of red wine can be part of a healthy diet. Enjoy a sensible glass with dinner, and then preserve the rest of the bottle with the Houdini Wine Preserver. It removes air from the bottle to keep your wine tasting fresh and delicious. $12

Which product will help you reach your goals in the New Year? Share with us @EatSmartScales.

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Lemon Garlic Orzo Soup

This simple soup is full of flavor and very satisfying.  It is perfect for winter!

lemon soup

Ingredients:

  • 1 T olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 carrot, roughly grated
  • 6 C chicken broth
  • ½ C orzo
  • 1/2 lemon, zest and juice
  • ½ tsp salt
  • ¼ tsp pepper
  • 1 tsp dried basil

Click here for cooking instructions.

About the author:  Jenna blogs about recipes and food/lifestyle tips and ideas on her blog Petit Foodie.  She hopes that by reading her blog you too can find happiness in your everyday life without overindulging in guilty pleasures.

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