ABC 10 | Healthy Valentine’s Day!


A healthy Valentine’s Day? Oxymoron, you say? It IS possible to healthify your V-Day eats and sweeten the deal with some fun food that your little darlings will enjoy. Here’s what was on the menu when I was on ABC10 yesterday as their recurring health expert. Get your kids and grandkids involved — this is when they can play with their food!

On the menu:

Cocoa Cupcakes: What makes these so moist? Cooked beets! Also, flaxseeds and chunks of pecans and give them an added boost of healthy fat and the dark cocoa provides powerful antioxidants. Contains whole wheat flour and NO dairy or eggs.

Razzberry Choco-mole: Move aside guacamole. Dark cocoa meets avocado for a decadent, smooth and creamy sweet treat. Blended with both fresh and frozen raspberries for a tart undertone. Does not contain dairy or eggs.


Apple Heart Sandwiches: A sandwich kids will love to make. Slice apples horizontally then cut out the center with a heart-shaped cookie cutter. Layer an apple slice with creamy nut butter, currants, muesli, and sunflower seeds, then top with an apple slice for a ‘hearty’ sandwich!

Chocolate Cups with Lemon-illa Filling: Dark chocolate cups are made lovingly by hand 😘 and filled with Greek cream cheese. The filling is flavored with fresh lemon zest, Mexican vanilla, and a touch of honey. Top with a fresh strawberry “heart”. Greek cream cheese contains half the fat and four times the protein than low-fat cream cheese.


Hearty Green Salad:  A power blend of baby greens (Swiss chard, kale, and spinach) is topped with heart-shaped red peppers, cucumbers, and XO’s (cut from mozzarella and cheddar cheeses).


Rosemary Red Hearts: Red potatoes are cut into hearts and roasted with rosemary, freshly ground pepper, sea salt, and smoked paprika.

Hibiscus Berry Smoothie: Red delicious apples, banana, frozen raspberries and strawberries, and cashew milk yogurt are blended in a base of hibiscus tea. Does not contain dairy.

Happy Valentine’s Day! XOXO ♥

ABC10 | Healthy Ways to Eat Pumpkin

It’s hard to believe summer officially ended and as if overnight, we’ve rolled into pumpkin season. I revisited ABC10 last week as their TV health expert and was excited to feature some healthy ways to eat America’s beloved fall vegetable. Pumpkins are packed with anti-aging nutrition and are a versatile veggie — you can cook it, soup it, bake it, sweeten it, or just eat their seeds! Pumpkin for breakfast? Lunch? Dinner? Yes, yes, and yes!

On the menu:

  • BREAKFAST: Pumpkin Nut Belgian Waffles — Chopped walnuts add a healthy dose of heart healthy omega-3’s to these light whole grain waffles. Topped with my favorite naturally sweet Spiced Apple Topping. (This antioxidant-rich topping is delicious over yogurt and muesli, pumpkin pancakes, and ice cream too!)
  • BREAKFAST, SNACK OR DESSERT: Super Moist Pumpkin Bars with Greek Cream Cheese Pineapple Frosting — These bars are delicious and healthy any time!
  • ENTREE: Pumpkin Marinara over Green Lentil Pasta — Super easy to make and super rich in skin-loving ingredients: pumpkin and tomato purée!
  • SOUP: Roasted Pumpkin and Apple Soup in Pumpkin Tureen  — Pumpkins + apples make the perfect pair.
  • BEVERAGE: Pineapple Pumpkin Smoothie  — This creamy smoothie (frozen pineapple, bananas, pumpkin, chia seeds, and Greek yogurt) makes a great way to start the day, pick you up in the afternoon, or reenergize you after a workout. Freeze it for a fresh fruit frozen dessert! 😀
  • DESSERT: Pumpkin Bark — Handmade extreme dark chocolate with roasted pumpkin seeds and almonds.

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With Host Mellisa Paul on the set at ABC10

Is Your Diet Causing Your Wrinkles?

concept of aging and skin care. face of young woman and an old woman with wrinkles isolated

Concerned about aging and looking older than you really are? Then don’t eat white sugar. Why? Because processed sugar binds to and eventually weakens the collagen in your skin. Save your money if you’re buying expensive skin creams, but eating processed sugar — the number-one ingredient to avoid if you want firm, resilient and radiant skin.

The skin is the largest organ of the body and one of the most revealing places where aging occurs.  Over time, your skin may lose its original ‘snug fit’ and begin to wrinkle and sag due in part to your collagen cells breaking down. Collagen is the main structural protein in connective tissue that provides strength to the skin. It’s abundant in blood vessels, cartilage, ligaments, tendons, and bone as well.

The sugar-collagen reaction can lead to premature wrinkles and sagging. Sweet Tooth = Wrinkles. All those sugary donuts, Danishes and cookies may be hard to resist despite knowing they could end up settling on your hips and waistline, but perhaps thinking about them showing up as wrinkles on your face and neck or as ‘crepey’, loose skin may help strengthen your will to resist them.

Apple c heart symbol_40x54Remember… sugar speeds up the aging process. Eat plenty of vegetables and fruits every day to get the essential components for healthy skin – AND a strong heart! Eat 8-10 total servings daily of fruits and vegetables. That is, 5 or more vegetable servings + 3 fruit servings. Get Real Food! Coming soon… why your heart needs collagen too! 

VIDEOS: Watch Karen’s videos on what to eat for healthy skin. Get science-based info on skin nutrition in less than 3 minutes.

Top Anti-Aging Foods: Part 1 | Best Diet for Your Skin (02:53)
The skin needs essential vitamins to function and look its best.
Discover which ones you need and where to get them. Karen Owoc, The
Health Reporter, provides an overview of the foods to eat to get the key
vitamins necessary for healthy, youthful and glowing skin.

Top Anti-Aging Foods: Part 2 | Best Diet for Your Skin (02:36)
Healthy skin needs essential minerals and fats to do its job and to look its best. Find out which ones you need and where to get them. Karen Owoc, The Health Reporter, identifies the essential fatty acids and minerals that keep your skin smooth and radiant.

How to Build a Better Salad

I love this infographic created by the Cleveland Clinic! Colorful guide on how to build a salad with lots of healthy layers…

how to build a better salad_cleveland clinic_cropped

Continue reading “How to Build a Better Salad”

SPA Smoothie (Spinach, Peach & Apple)

VitamixAfter investing in my super high-performance Vitamix® blender last year, I realized I haven’t been putting it to good use lately. So… it’s ‘Soup and Smoothie Week’ in my house. Please send me your favorite recipes!

Smoothies are an excellent (sneaky) way to get my teen to swallow his dark leafy greens and flaxseeds. 😀  Here’s one of my simple, teen-tested, smoothies that makes an ideal breakfast, morning boost or power snack. (If the thought of drinking blended spinach makes you say, “Ewww…”, believe me, you won’t even taste it in this recipe. )    Continue reading “SPA Smoothie (Spinach, Peach & Apple)”