CUSTOMIZABLE VEGGIE BOWLS

Take your favorite veggies, leafy greens, protein, add in a starch and dressing, and you've just made the new trend in healthy eating: a customizable veggie bowl. 

March is National Nutrition Month - a great excuse to experiment with one of the biggest healthy eating trends around, customizable veggie bowls. 

The March issue of Spry Living magazine, published by Parade magazine, makes it easy by listing ingredients from each category needed for a perfect veggie bowl. Choose from this list, or make a list of your own favorites. The key is customization, so these are just ideas to get you started. But remember, it has to contain all five categories (a veggie, starch, leafy green, protein and a topping). 

Veggies: carrots, broccoli, zucchini, tomatoes.

Starch: brown rice, quinoa, sweet potato, squash.

Leafy Greens: spinach, kale, romaine, cabbage.

Protein: chickpeas, black beans, lentils, tofu.

Extras: hummus, avocado, low-sodium soy sauce, sour cream. 

A SUPER NUTRITIOUS SNACK

As reported in the February issue of Redbook magazine, cookbook author Katie Wells (The Wellness Mama Cookbook), has a healthy Super Bowl appetizer that's scoring a touchdown with health-conscious home cooks.

Instead of serving loaded potato skins at your Super Bowl party, try Katie's more nutritious version. Slice three sweet potatoes into one-quarter-inch slices, toss them with one-quarter-cup of coconut oil and season with salt and pepper. Place the seasoned slices in a single layer on a large baking sheet and bake for 30 minutes at 425 degrees. Remove from the oven and let cool.

Scoop the flesh from two avocados into a bowl. Add three-quarters of a cup of jarred salsa and the zest and juice of one lime plus a half-teaspoon each of cumin, garlic powder and salt, then mash until combined. Chop eight slices of cooked, crispy bacon and stir into the guacamole.

Top each sweet potato chip with a scoop of the guacamole mixture and sprinkle with grated white cheddar cheese. 

THE BEST - AND THE WORST - FOODS

Photos courtesy of www.pexels.com. 

Every year the Nutrition Action Newsletter, which is published for consumers by the Washington, D.C.-based nonprofit Center for Science in the Public Interest, releases its list of the Top 10 foods you should avoid and the Top 10 foods that are healthiest for you. 

Here are the two lists, and excerpts of the nonprofit's revue of each food item. For more details, go to www.nutritionaction.com. 

Worst

1. Stouffer's Satisfying Servings White Meat Chicken Pot Pies. "Eat the entire pie, as many people do, and you're talking 1,100 calls, 23 grams of saturated fat (more than a day's worth) and 1,560 mg of sodium (a day's worth)." 

2. Five Guys Burgers and Fries. "The hamburger (with no toppings) has 700 calories and a day's worth of saturated fat (20 grams) and makes a McDonald's Big Mac (540 calories) look wimpy. Add 950 calories for the regular fries. A large MdDonald's fries has "only" 500 calories."

3. Campbell's regular Condensed Soup. "An average cup has 800 mg of sodium. But most people eat the whole can of soup, which contains 2,000 mg of sodium - more than most adults should consume in an entire day."

4. Chipotle Chicken Burrito. "It has 1,050 calories, 17 grams of saturated fat and 2,400 mg of sodium - as much as six Taco Bell Chicken Soft Tacos." 

5. Chocolate Tower Truffle Cake at The Cheesecake Factory. "If it weren't served on its side, it would stand over six inches tall. It weighs in at three-quarters of a pound, has 1,810 calories and three days' worth of saturated fat (62 grams).

6. Uno Pizzeria & Grill's Deep Dish Mac & Cheese. "It has more calories and saturated fat than a Famiy Size box of Stouffer's Macaroni & Cheese that serves five."

7. Olive Garden's Tour of Italy. "It comes with 1,520 calories, 48 grams of saturated fat and 3,250 mg of sodium. Add a breadstick and a house salad with dressing and you'll consume 1,800 calories (nearly a day's worth)."

8. Starbucks Venti White Chocolate Mocha. "It's as bad as a McDonald's Quarter Pounder with Cheese."

9. Haagen-Dazs ice cream. "A petite half-cup has a half a day's saturated fat, 300 calories and 4 teaspoons of added sugar."

10. Cold Stone Creamery's Oh Fudge! shake. "The 20 fl. oz. size has the saturated fat content of two 14-oz. ribeye steaks plus a buttered baked potato."

Best

1. Sweet Potatoes. "A nutritional superstar - one of the best vegetables you can eat."

2. Mangoes. "A cup supplies 100 percent of a day's vitamin C."

3. Plain Greek yogurt. "It has twice the protein of ordinary yogurt."

4. Broccoli. "It has tons of vitamin C, carotenoids, vitamin K and folate."

5. Wild Salmon. "It's rich in omega-3 fats, which may help reduce the risk of heart attacks and strokes. And wild-caught salmon is more sustainable than farmed salmon."

6. Crispbreads. "Whole-grain rye crackers (Wasa for example) have simple ingredients (whole-grain flour, water, salt and sometimes yeast)." 

7. Garbanzo Beans. "All beans are healthy, but garbanzos stand out because they're so versatile."

8. Watermelon. "A heavyweight in the nutrient department. And when they're n season, they're often locally grown, which means they may have a smaller carbon footprint that some other fruits."

9. Butternut Squash. "It's an easy way to get lots of vitamins A and C." 

10. Leafy Greens. "Don't miss out on powerhouse greens such as Kale, collards, spinach, mustard greens and Swiss chard."

MUST-READ BOOKS

There's nothing better than a great book to keep your mind sharp and your holiday cocktail party conversation interesting. Here are the best of this season's must-reads according to Park Road Books owners Sally Brewster and Frazer Dobson.

Sally and Frazer revealed this list of their favorite new books during a Holiday Books event presented by Friends of the Library at Queens University of Charlotte. Have fun picking out a few that either you, or someone on your gift list, would enjoy. All are available at Park Road Books, 4139 Park Road at Park Road Shopping Center. Details: 704-525-9239; www.parkroadbooks.com. 

Atlas Obscura by Joshua Foer, $35: A lavishly illustrated book of weird places you can travel to including two in North Carolina. "This is a fantastic gift for a travel buff," Frazer says. 

The Bad-Ass Librarians of Timbuktu by Joshua Hammer, $26: "A group of librarians try to save precious Arabic texts while staying one step ahead of Al Qaeda," Sally says. 

Bark the Herald Angels Sing by Peter Thorpe, $16.95: "A book of photos by an English photographer who has taken pictures of his dogs for his Christmas cards for the past 20 years," Sally says. "It makes you want to grab your camera and dress up your dog or cat," Sally says. 

The Christmas Boot by Lisa Wheeler, $17.99: "A beautifully illustrated book for children about a poor woman who finds a magical boot," Sally says.

Dancers After Dark by Jordan Matter, $19.95: "A series of artistic photos of naked dancers taken in locales around the world including New York City, Paris and Stockholm," Frazer says. "It's human anatomy at its finest."

Deep Run Roots by Vivian Howard, $40: "A lot of storytelling and the recipes are organized by the main ingredient (Ground Corn, Blueberries, Oysters)," Frazer says. 

Fantastic Beasts and Where to Find Them by J.K. Rowling, $24.99: "An original screenplay of the movie," Frazer says. "It's set in New York in 1926." 

Frozen by Matthew Reinhart, $40: "A spectacular pop-up version of the movie from the finest paper engineers in the world," Frazer says. 

General Vs. The President by J.W. Brands, $30: "A thrilling book that explores the relationship between Truman and MacArthur," Sally says. 

Hero of the Empire: The Boer War, a Daring Escape and the Making of Winston Churchill by Candice Millard, $30: "Candice Millard writes the best narrative nonfiction," Sally says. 

Indestructible by John R. Bruning, $28. "This is a page turner," Sally says. "It's a true story and the war book of the season. It shows how one person can make a big difference." 

In The Company of Women by Grace Bonney, $35: "Profiles of 100 exceptional women from all walks of life and all over the country," Sally says. "This is a great inspirational Christmas gift."

Jungle by Kan Kainen, $25.95: "A book for all ages, it has photos and text that describe all the creatures found in the jungles of South America and Africa," Frazer says. 

The Last Days of Night by Graham Moore, $28: "A novel based on actual events about the battle between Edison, Westinghouse and others to electrify America," Sally says. "It's told through the eyes of a young lawyer. It's a great thriller but you learn a lot."

A Lowcountry Heart: Reflections on Writing by Pat Conroy, $25: "A collection of essays articles and interviews that's Conroy's last book," Sally says. "Don't miss the absolutely hilarious essay he wrote about getting fit."

Mistletoe Murder by P.D. James, $24: "A collection of four of her short stories that haven't been published before," Sally says. 

Refuge by Anne Booth, $15.99: "A children's book that's a different telling of the Nativity story from the point of view of the donkey," Sally says. "And $1 from the purchase of each book goes to the United Nations Refugee Agency fund."

Secret Keepers by Trenton Lee Stewart, $18.99: "A young adult story about a boy who finds a pocket watch that can make him invisible and how he and his friends try to make the world a better place," Sally says. 

Speaking American by Josh Katz, $25: "Do you say bucket, or pail? Soda, or pop? This is a fascinating look at regional dialects," Frazer says. 

Stowaway in a Sleigh by C. Roger Mader, $17.99: "A children's book about a kitty cat that ends up in Santa's sleigh," Sally says. 

Truevine: Two Brothers, a Kidnapping, and a Mother's Quest by Beth Macy, $28: "Macy is such a chronicler of the South," Sally says. "This is a true story that takes place in 1899 in Truevine, Virginia, about two albino twin brothers born into a sharecropper's family and what happens to them," Sally says. 

The Wangs Vs. The World by Jade Chung, $26: "An entertaining story about an immigrant who wants to take his family back to China but his wife and children have become used to living in America," Sally says. "It's well written and laugh-out-loud funny." 

PASS THE PULSES, PLEASE

Photo credit: www.pexels.com. 

The year is almost over and we had no idea that the United Nations has declared 2016 the International Year of Pulses. In fact, we didn't even know what pulses were. But an article in a recent issue of Dr. Oz: The Good Life magazine explained it all: Pulses are beans. The word is common in Europe and Canada but is just catching on in America.

Beans, uh, we mean pulses, deserve all the attention. Just a half-cup serving has as much protein as three eggs and almost a day's worth of fiber plus zinc, iron and B vitamins. The article suggests several ways to pack some pulses into your diet. You can puree them and spread them on sandwiches, turn them into hummus or toss them in salads or soups.

The most unusual suggestion is to mix them into your next batch of brownies. We haven't tried this yet but it does sound intriguing. Use a 15-ounce can of black beans in place of a cup of the recipe's flour and it's supposed to make the brownies extra moist (and extra nutritious) without sacrificing the taste. 

IN A PICKLE

Kruegermann Naturally Fermented Pickles, $6.95 at Walmart. 

For once, it's good to find yourself in a pickle. But only if it's a naturally fermented pickle - not a pickle that's been brined in vinegar. Naturally fermented pickles contain lactobacillus, a good bacteria that promotes healthy digestion.

 A Study in the British Journal of Nutrition also claim naturally fermented foods fight bloat - and just in time for holiday binge season - they can help prevent fat storage after eating too much.

If you're not a fan of pickles, sauerkraut or kimchi (a traditional Korean side dish of fermented vegetables) are other options for adding lactobacillus to your diet.

A HEALTHY DIP

Mediterranean Seven Layer Dip

Can a dip taste decadent but actually be good for you? Yes, thanks to a recipe for Mediterranean Seven Layer Dip from the food blog Cooking LSL.  We modified it slightly and served it at a recent gathering and it was a hit. 

It's so easy. Here are the details: 

In an 8-inch square dish, spread out a layer of hummus, followed by layers of chopped cucumbers, chopped Kalamata olives, chopped roasted red peppers, chopped tomatoes, diced onions and top it with crumbled feta cheese. Serve with pita chips. 

After we made it, we realized we left out the chopped tomatoes, so ours was actually a Mediterranean Six Layer Dip! But it was still delicious. This is a winning appetizer we'll be serving again and again. 

A HEALTHY INDULGENCE

Modern Muffin founder Claire Putterman. 

Charlotte-based Modern Muffin claims to make the city's best muffins. After tasting the Orange Pineapple Poppy Seed variety, we're starting to agree. It was "bursting with real fruits," just as it claimed on the box of four we purchased at Harris Teeter. And we like that the company describes its products as "a healthful indulgence." That's truth in advertising because at around 300 calories each, they are a treat. But they're also a healthier alternative to the usual muffin (Modern Muffin claims its products have 40 percent less sugar and calories than most others on the market).

We also like that each muffin is individually wrapped to make sure it stays at its peak flavor. Because the muffins are made with fresh ingredients, be sure to heed the expiration date. We recommend freezing the ones you don't plan to eat within a few days.

The baker behind the brand is Claire Putterman, a former French teacher at Providence Day School who founded the business in 2011. She perfected her recipes after years of trying to incorporate fruits into healthy food her children would eat when they were younger. Now her children are grown and work for her company. 

There are eight Modern Muffin varieties, but some are seasonal, including Strawberry Berry, which is available now. They're sold at Whole Foods stores in North Carolina and at 34 Harris Teeter stores in Charlotte. 704-542-8369; www.modernmuffin.com. 

PUT SOME PEP IN YOUR STEP

Athletic-inspired shoes from Johnston & Murphy at SouthPark Mall. 

Spring in Charlotte is a beautiful thing to behold. But some days it seems best to view the gorgeous weather while you’re inside looking out thanks to all the pollen.

Allergies are just one of the reasons people turn to exercising indoors this time of year. If you want to put some pep in your step no matter what the weather is like outside, there’s a free indoor place to exercise that’s definitely not your average gym: SouthPark Mall.

Starting at 7 a.m. Monday through Saturday, people begin showing up to walk the mall’s corridors at their own pace in the quiet time before all the stores open at 10 a.m. On Sundays, the hours switch to 8 a.m. before the stores open at 12:30 p.m.

Nicole Kennon, Director of Marketing and Business Development for SouthPark Mall, told us that usually around 30 mall walkers turn up in the mornings.  “It’s open to anyone, but what we find is that it’s mainly seniors and young mothers with strollers,” she said. “We see an influx this time of year and when it rains."

Wearing casual clothes and sneakers, the walkers arrive alone or in small groups. All of them definitely have the chance to meet their daily exercise quota since the mall is the largest in the Carolinas.

The only advice Kennon has for newbies is to remember that since all the stores are closed the only way to get in is through one of the mall’s main entrances. Security guards start opening the entrance to the front of the mall that faces Sharon Road first then work their way around to the other main entrances.

Kennon has gotten to know some of the regular walkers over the years since she sees them in the mornings on the way to her office. “It’s fun to see how much they enjoy it and how some really use it as a time to socialize” she said. “Some of them time it so after they’ve finished walking they can stay and have coffee or they’ll shop and have an early lunch."

MODERN GYM CLOTHES

Need some motivation to get to the gym before spring gets here? American designer Derek Lam's collaboration with the athleisure brand Athleta will help you feel sporty and stylish. The Derek Lam 10C + Athleta collection is fit to wear inside or outside the gym. Some pieces are great to layer over gym clothes, others you can work out in. All of them have Lam's modern approach that will make you want to run errands after class just to show off. Here are a few of our favorites:

Top row, from left: Derek Lam 717 sneaker by New Balance, $80. Sleek leather jacket (in black or dove), $498. Crosswalk sweater in dove, $158. Stripe fluid dress in black and estate blue, $148.

Bottom row, from left: Crosswalk cardigan sweater, $168. Parallel zip tight in estate blue and blazing yellow (also, gray and white, and black and white), $98.