Mixed Green Salad with Cranberry Dressing RecipeMixed Green Salad with Cranberry Dressing

Source: MyFoodDiary.com

This salad is perfect for a light and healthy lunch. It’s topped with nutritious vegetables and nuts, along with a sprinkle of dried cranberries for sweetness. The fresh cranberry dressing has a splash of orange that brings all of the flavors together. Pair it with a cup of soup, or add some protein with roasted chickpeas or grilled chicken for a full meal.

Nutrition Facts
Serving Size 1 salad
Amount Per Serving
% Daily Value*
Total Fat 8.3g
4%Saturated Fat 0.8g
Trans Fat 0g
Cholesterol 0mg
Sodium 90mg
Total Carbohydrate 17.2g
Dietary Fiber 5.2g
Sugars 9.9g
Protein 3.2g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 small salads

Preparation time: 15 minutes


  • 10 to 15 whole, fresh cranberries
  • 4 tbsp freshly squeezed orange juice
  • 1 tbsp extra virgin olive oil
  • 1 clove garlic, peeled
  • 1/8 tsp fine ground sea salt
  • 5 cups mixed lettuces or greens
  • 1 cup fresh spinach leaves
  • 2 green onions, sliced
  • 8 white button mushrooms, sliced
  • 1 medium carrot, shredded
  • ¼ cup pecan halves
  • ¼ chopped dried cranberries


  1. In the bowl of a small food processor, combine the fresh cranberries, orange juice, olive oil, garlic, and salt. Pulse until all ingredients are finely chopped and form a dressing.
  2. Place the lettuce, spinach, green onions, mushrooms, carrot, pecans and dried cranberries in a large bowl. Pour the dressing over the vegetables and toss to coat.
  3. Divide into 4 portions and serve.

Healthy Cooking with Leftovers Healthy Cooking with Leftovers

Source: MyFoodDiary.com

cooking with leftovers

Properly using leftovers is a great way to increase the efficiency of home cooking. A big slow cooker of pinto beans can be stretched for use as a hearty lunch, the filling for breakfast burritos, and a side dish for tacos later in the week. When using leftovers, it’s important to be concerned about food safety because many people overestimate how long properly stored leftovers will last. Consuming leftovers beyond their "safe date" increases the risk for foodborne illness.

Always refrigerate leftovers as soon as possible, making sure that they don't stay at room temperature for more than 2 hours. (This time limit drops to 1 hour in hot weather.) Ensure that your refrigerator is set below 40 Fahrenheit; otherwise bacteria can multiply quickly in the food.

Label each container with the date so that you don't forget when it was prepared, and always throw it out if there is any question concerning its safety. It's better to be safe than sorry and sick. The lifespan of leftovers varies depending on the type of food. Refer to the information below when determining if the leftovers in your fridge are still safe to eat.

  • Cooked Seafood 1-2 days

  • Fruit and Cream Pies 2-3 days

  • Cooked Beef, Ham, Pork, Poultry, Fish and Meat Casseroles 3-4 day

  • Cooked Fresh Vegetables 3-4 days

  • Soups, Stews & Sauces 3-4 days

  • Pizza 3-4 days

  • Homemade Dips 3-4 days

  • Cooked Pasta 3-5 days

  • Pre-packaged Lunch Meats (opened) 3-5 days

  • Baked Muffins 7 days

  • Cooked Rice 7 days

  • Hard Cooked Eggs 7 days

  • Hot Dogs (opened) 7 days

Food safety information from the Academy of Nutrition and Dietetics, the U.S. Food and Drug Administration, and the University of Idaho

Top 3 Chest Exercises Top 3 Chest Exercises

Source: MyFoodDiary.com

top 3 chest exercises

The American Council on Exercise recently sponsored a study that identified which exercises most effectively work the large chest muscle known as the pectoralis major (or pecs). Incorporate these moves into your upper body workouts to maximize your exercise time.

Barbell Bench Press: This classic gym exercise activated the chest muscles the most out of the nine exercises that were tested. If you are new to strength training, don’t let this weight room exercise scare you. Beginners can start by using only the bar for weight until you get comfortable with proper form. Then you can begin to add 5-to-10 lb plates on each side as you get stronger.

Pec Deck Machine: The pec deck came in a close second to the bench press. While this is a popular machine found in most gyms, experts recommend practicing caution when using the pec deck. Many use bad form and lift too much weight, which can injure the shoulder joint. If you plan to use it, ask a trainer to help you set it up safely.

Bent-forward Cable Crossover: Not far behind the pec deck, the cable crossover is the third most effective chest exercise. Proper position and use of the cables can take a while to get used to. Start with a small amount of weight and ask a trainer to check your form as you perform this exercise.

These three exercises are very close in their level of muscle activation; therefore, experts reported that they can be used interchangeably to train the chest muscles. Six additional exercises were tested, but they were much less effective at working the pecs than the top three.

What exercise was the least effective? Standard push-ups. This doesn’t mean that you should stop doing them, but you will need to do almost twice as many push-ups to get the same result as you will from the top three exercises.

Spiced Crustless Pumpkin Pie RecipeSpiced Crustless Pumpkin Pie

Source: MyFoodDiary.com

Spiced Crustless Pumpkin Pie Recipe

You can enjoy the flavors of the season without overloading on unhealthy foods. This crustless pumpkin pie is sweetened with banana to reduce the added sugar. A small amount of whole wheat flour in the pumpkin filling creates a dessert that can be sliced and served like any pie, but without the crust you save calories and saturated fat.

Nutrition Facts
Serving Size 1 slice
Amount Per Serving
% Daily Value*
Total Fat 1.5g
2%Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 25mg
Sodium 152mg
Total Carbohydrate 17.5g
Dietary Fiber 3.1g
Sugars 11g
Protein 5.1g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 servings

Preparation: 5 minutes

Baking time: 30 minutes


  • 1 can (15 oz.) pumpkin puree
  • ½ ripe banana, pureed
  • 3 tbsp raw sugar
  • 1 large egg, beaten
  • 1 large egg white
  • 1 cup low-fat evaporated milk
  • ¼ cup white whole wheat flour
  • ½ tsp pure vanilla extract
  • 1 tsp pumpkin pie spice
  • ½ tsp baking powder
  • ¼ tsp salt


  1. Preheat the oven to 375 degrees Fahrenheit. Spray a 9 inch pie pan with non-stick cooking spray.
  2. In a medium bowl, stir together the pumpkin, banana, and sugar. Stir in the egg and egg white. Stir well until all ingredients are combined.
  3. Stir in the milk and flour. Add the vanilla pumpkin pie spice, baking powder, and salt. Stir until all ingredients are mixed well.
  4. Pour the pumpkin into the prepared pie pan. Bake for 25 to 30 minutes until the pumpkin is set in the center and no longer jiggles when you move the pan.
  5. Let cool completely (about 1 hour). Use a sharp knife to gently go around the edge of the pie, between the pie and the pie pan to release it. Cut into 8 slices and serve.

Gift Ideas for 7 Types of Fitness Lovers Gift Ideas for 7 Types of Fitness Lovers

Source: MyFoodDiary.com

Gift Ideas for 7 Types of Fitness Lovers

Giving a gift that promotes a healthy lifestyle is a great way to celebrate the holiday season. Here are gift ideas for 7 types of fitness enthusiasts in your life!

The Newbie

This is the person who is just beginning to exercise. Everything is new and fresh, and they are still trying to find which activities they like best.

One week trials. Give this person the gift of variety. Put together a package of one week trials for new activities. Consider the beginner yoga class, Zumba or salsa dancing. This gift will help your loved one discover a new activity that will keep her exercising long term.

Beginner courses. The gift doesn’t have to be actual exercise. You can focus more on education. Many gyms and recreation centers offer workshops on how to strength train or on starting a running program. Get an idea of what he might like to learn and seek out an educational course to match it.

The Advocate

The advocate is the person who loves activity, and strives to support others. They raise money through training and racing and help with organizations that promote health.

Donate to the cause. Advocates often have fundraising campaigns established as they train for the next event. Donate the money you would spend on a gift to the fundraiser. Or select an organization that is close to her heart and donate in her honor.

Customized shirts or signs for upcoming races. Have shirts and signs printed with names, sayings, and organizations that relate to the advocate. Give these as a gift with a promise that you will be on the course wearing the shirts and holding the signs for support and to garner attention for the cause.

The Advanced

This is the person who has been there and done that when it comes to exercise, and they have the fitness to prove it.

A gift for the next level. Has this person’s passion for fitness turned into plans for a new job or hobby? If a fitness certification is being considered, study materials or exam registration fees can be a great gift idea.

Personal training sessions. Buy a personal training package with the toughest trainer you know. Advanced exercisers are always up for a new challenge!

The Friend Who Needs Convincing

This is the person that is interested in exercise, but hasn’t gotten started. They need direction and a little boost of motivation to take the first step.

Motivating reading materials. Magazines and books with tips, sample exercises, and information on total wellness are a good place to start. A subscription is a simple gift that can have this person looking forward to learning more as they get started.

Get a together gift. Get a gift that allows you to exercise together. Outdoor boot camp sessions, weekend yoga retreats, or beginner rock wall climbing lessons are all things that will get you moving.

The Yoga-lover

This is the person who loves a quiet, peaceful workout, but is driven and strives for balance in mental and physical health.

Passes to new studios. Every yoga student has her favorite type of practice and many studios cater to just one or two types. Check out other studios in the area and consider a gift pass to something this person hasn’t tried such as hot yoga or anti-gravity yoga.

Weekend workshops. Many yoga studios offer weekend workshops that educate on principles related to yoga. This can include mindfulness workshops, meditation retreats, and classes for stress reduction.

The Runner or Cyclist

The avid runner or cyclist will be looking for a challenge. They love fitness, but they prefer that all gifts relate to their favorite activity.

Laboratory analysis. Many universities and clinics have exercise science labs that offer sport-specific testing to the public. For a fee, researchers and clinicians will analyze factors such as gate, form, and fitness level which can help the exerciser improve performance.

Race registration. Lengthier, more challenging run and bike events can be expensive. If you know this person is hoping to compete, a gift to help out with the race registration may be a huge hit.

The Gym-rat

Some people hate the gym, but these folks live for it. Cardio machines, classes, free weights - these are the people who don’t mind exercising indoors.

Gym perks. Check out additional features offered by the gym. Consider a gift certificate for a massage, nutritional consultation, or fitness testing. If you know childcare is a barrier to regular workouts, consider a gift certificate that will help cover the cost. This can be childcare offered by the gym, or it might be a class (such as martial arts or swimming) that will keep the kids busy while mom exercises.

Functional fitness products. There are all types of fun products on the market that are designed to support the gym-goers lifestyle. Check out new gym bags, quick-drying towels for the locker rooms, and beauty products designed for active lifestyles. Have fun pulling this one together and fill a new gym bag with unique items.

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