Recipe: Low-Carb Tuna Salad with Peanut Dressing


A convenient, high-protein pantry staple, canned tuna can get repetitive and boring with mayonnaise as its main sidekick. Instead, try Uproot Kitchen’s tuna salad, which uses a nutty, sweet sesame-peanut dressing. To add this healthy green meal to your lunchtime rotation, simply pack the salad and dressing in separate airtight containers.

Low-Carb Tuna Salad with Dressing


Sesame Peanut Dressing

  • 1/4 cup avocado oil (or other neutral oil)
  • 1/4 cup water
  • 1 tablespoon rice wine vinegar
  • 1 1/2 tablespoons peanut butter
  • 1 tablespoon lemon juice
  • 1/2 teaspoon sesame oil
  • 1/2 teaspoon tamari or soy sauce (certified gluten-free if necessary)
  • 1/4 teaspoon maple syrup
  • Pinch of salt

Supergreen Tuna Salad

  • 1 (5-ounce) can albacore tuna, drained
  • 4 cups salad greens
  • 2 cups thinly sliced Napa cabbage
  • 1/2 cup thinly sliced English cucumber
  • 1/3 cup thinly sliced red onion
  • 2 green onions, chopped
  • 1/4 cup unsalted roasted peanuts
  • Sesame seeds, to taste


In a blender or food processor, combine the ingredients for salad dressing. It makes 6 ounces.

In a bowl, flake the tuna, and combine it with a third of the salad dressing (1/4 cup)*. If the tuna is unsalted, add 1/4 teaspoon salt as well. Set aside to marinate for 10 minutes.

In a salad bowl, combine the salad greens, cabbage, cucumber, red onion, green onions and peanuts.

Toss in the marinated tuna. Add the remaining dressing to taste, and divide between 2 plates. Garnish with sesame seeds.

*Note: Recipe is written lightly dressed. Dressing makes enough for 2-4 additional lightly-dressed salads.

Nutrition Information

Serves: 2 |  Serving Size: 1/2 salad + 1/4 cup salad dressing

Per serving: Calories: 328; Total Fat: 21; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 32mg; Sodium: 414mg; Carbohydrate: 14g; Dietary Fiber: 5g; Sugar: 4g; Protein: 24g

Nutrition Bonus: Potassium: 1292mg; Iron: 39%; Vitamin A: 270%; Vitamin C: 141%; Calcium: 20% 

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Watch This MyFitnessPal User Lose 176 Pounds Over 2 Years, 1 Photo Per Day

The moment the lightbulb went on for Eric Naiman was when he was literally staring himself in the face. In the fall of 2014, he was putting in 60- to 70-hour weeks managing a restaurant in Orlando. He was stressed and exhausted, using his limited free time to unwind by eating and drinking socially. With all those factors combined, he found himself weighing close to 400 pounds.

“I remember waking up one morning, feeling like total crap,” he recalls. “I looked at my face in the mirror and said out loud, ‘How did I get here?’” That’s when the revelation hit him: “I can’t do this anymore,” he remembers thinking. “I have to do something else.”

That marked the beginning of Naiman’s journey. He was lucky in that he had had enough — “I was ready to make a change,” he admits. But he also had an accountabilibuddy in his friend and soon-to-be-roommate Paul Antonelli, who had a degree in exercise physiology and had lost 70 pounds with MyFitnessPal. With Antonelli’s help, Naiman set a weight-loss target of 176 pounds. The early strategy was simple: overhaul his diet, log it all on MyFitnessPal and get his steps in to stay moving. Every day, he would take a photo of himself to track his progress and hold himself accountable.

When he saw the “two pounds per week” strategy was starting to work, he had another revelation. “How cool would it be,” he thought, “to show my family the actual shrinking?” So he began building a time-lapse video of his transformation, day by day, through his entire journey.

“You look at folks’ before-and-after photos,” he explains. “The before always represents, ‘He’s not going to be able to do it.’ The after is always,’I can’t believe he did it.’ The interesting thing to me was the in-between, the journey.”


Naiman has taken the entire trip: In just over two years, he has dropped all 176 pounds, and also added muscle thanks to rigorous training at Orangetheory Fitness. He’s even won a handful of weight-loss competitions held by the trendy health-club chain. But he’s found something even more important: his self-respect.

What you’ll see below is the fruit of Naiman’s labor: a five-minute video he put together that features a time-lapse of all 758 progress photos taken over 25 months (through this past February), and some of his most important revelations along the way. He hopes that his work will help inspire others who are overlooked to make the changes they need to to feel good about themselves.

“Most people, when they look at an obese person, they keep on looking,” he says. “They barely see them and don’t give them much attention — unless you’re on an airplane with them, or if they get kicked off a ride at Universal Studios because they’re too big. With this video, I hope [obese] people can see that these are the things you can achieve. You’re seeing the moments and seeing me shrink.”

And that’s the philosophy he wants to pass along: “You have to be willing to take many small steps. If you had told me that two years ago, I wouldn’t have wanted to do it. But if you do that, you get a series of small results.”

And that’s what making a big change is all about.

Watch Naiman’s video here:

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5 Meal Kits That Make Healthy Cooking Easy

We know cooking our own meals from fresh ingredients is best … but there’s a laundry list of excuses we give for not doing it: It takes too much time; we don’t know how to cook; unused food always goes to waste;, we don’t know what to make and then we’ll have to do the dishes.

No wonder meal-kit delivery services are now a $ 1.5 billion industry, according to market research firm Packaged Facts.

Yet with more than 150 companies nationally, picking a box that’s healthy can be harder than deciding if you want sushi or pho tonight. Check out these five companies that strive to make healthy eating convenient, plus why Toby Amidor, RD, author ofThe Greek Yogurt Kitchen,” gives her expert approval for each.


HelloFresh chefs are held to nutritional guidelines set by head dietitian Rebecca Lewis, RD. If necessary, Lewis or the other in-house RD’s make recommendations for how to modify the recipe to reduce calories, fat or sodium or bump up the protein in a dish. Although each recipe card includes the full nutrition facts, “we’re thinking about more than numbers,” says Lewis, who meets with vendors to ensure the produce, meat and other ingredients are high-quality.

Our RD’s take: “HelloFresh offers nutritionally balanced meals,” Amidor says. “I found all but one meal with fewer than 600 calories, and the sodium and saturated fat are kept under control.”


This meal-kit service is all about making eating more plants easier. “We know that once you start eating more plant-based meals, you feel better and want to keep eating more,” says cofounder Monica Klausner. “But it can be really hard to make that change. I went cold-turkey and I struggled a ton!”

Once recipes make the deliciousness cut, a nutritionist analyzes and tweaks it, if necessary, so the meals are also healthy. In addition to full meal and a la carte options, Veestro offers a weight-loss subscription with meals that add up to about 1,200 calories per day.

Our RD’s take: “Sometimes it can be hard to have enough protein in plant-based recipes, but the creators have done a good job making sure it’s in there,” Amidor says. “The meals usually have a hefty dose of fiber too and are overall nicely balanced with reasonable calories.”


Every Terra’s Kitchen meal is created jointly by in-house creative culinary director Libbie Summers and chief nutrition officer Lisa Davis, PhD. “Libbie comes up with ideas based on what customers are requesting and current trends, and Lisa evaluates those ideas based on a variety of nutritional factors. They go back and forth until they’ve reached a recipe that is delicious, quick and healthy,” says CEO Mike McDevitt.

The company only offers meat and poultry raised without antibiotics or hormones, as well as sustainably raised fish, and it sources organic and non-GMO ingredients whenever possible. It promises that every recipe is nutrient-dense and contains heart-healthy fats.

Our RD’s take: “The food plan for Terra’s Kitchen weight loss version is calorie-controlled meals, which is a definite plus, and it appears to have a ton of fruits and vegetables,” Amidor says. If you are trying to lose or maintain your weight, she recommends checking the nutrition information before ordering, as some meals can be high in calories.


Sun Basket brings the farm-to-table experience to your kitchen. Its meats are organic, non-GMO, humanely raise and hormone-free, its seafood is sustainably sourced and its produce is organic whenever possible. Each meal must pass muster with an in-house dietitian for nutritional balance.

Our RD’s take: “Their meals are well-balanced for protein, carbs and fat, and they even tell you the source of the added sugar in the recipe,” Amidor says. “They also offer vegetarian and non-vegetarian fare, which is nice to have on your table throughout the week.” Just be mindful that some meals are close to 700 calories.


“Living a healthy lifestyle starts with building healthy habits and not extreme dieting. GreenBlender sets up our members for long-term success by helping them start their day with a healthy decision,” founder Jenna Tanenbaum says. Each recipe works in a superfood you may not be familiar with, such as bok choy, kumquats or goji berries, to help you become more comfortable trying new foods.

Our RD’s take: “Be mindful that most of the smoothies serve two,” Amidor says.

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Recover Like a Ballerina: Stretches From Misty Copeland’s New Book

In her new book, “Ballerina Body: Dancing and Eating Your Way to a Leaner, Stronger, and More Graceful You,” professional ballerina and Under Armour athlete Misty Copeland shares her secrets for how to reshape your body through movement and diet to achieve a lean, strong physique along with glowing health.

“There has been a shift in recent years in which women no longer desire the bare bones of a runway model,” Copeland says. “Standards have changed: What women do want is a long, toned, powerful body with excellent posture.”

In her book, she recognizes that, “[motion] is essential to maintaining our health and stamina, flooding our bodies with the feel-good chemicals that give us peace, and enabling us to do all that matters most to us — studying, cultivating our careers, spending quality time with friends and family, and pursuing the activities and interests that give us joy.”


In the chapter entitled “Ballerina Moves,” she lays out a few floor exercises, excerpted below, as the foundation for movement:


We want to create the optimum space in the joints, allowing you to move freely. This exercise can be done while lying on your stomach and again while lying on your back.

a. Lie on your stomach, head turned to the right, left cheek on the floor. Your legs should be extended, and relaxed; your arms bent at a 90-degree angle with your palms facing down. With your foot relaxed and on the floor, slide your right leg along the floor, with your knee bent toward your right elbow, without forcing. Be comfortable, as this is movement therapy, not exercise. Keeping your foot relaxed, slide your right leg back toward your left leg until it’s back at the starting position.

b. Do not hold the rest of your body rigid; instead, allow your core and your stationary leg to freely let go of their positions. Repeat the movement, and on the third repetition of bringing your knee toward your elbow, lift your foot and lower leg, turning them in and pulling your knee toward your standing leg. (The non-moving leg is called the standing leg, even when you’re lying on the floor. The moving leg is called the working leg). c. Repeat this step once, your knee out, turning your foot up to the ceiling and then dragging your knee in toward the standing leg. Then return your leg to lengthen it next to the standing leg.

d. Turn your head and repeat the whole combination with the other leg.

e. Repeat the entire exercise, this time lying on your back. Remember, don’t force it.  

This is a good warm-up exercise, but it can also be used for cooldown or anytime you’re feeling out of sorts or in need of freedom through the back, pelvis or both.



Marjorie Liebert, who has instructed me in floor barre, has dubbed this exercise my specialty. I think it’s because it makes me feel like I am dancing while lying on my back, especially when I was injured with my tibia stress fractures. I felt so free when doing this.

There are a number of variations of this warm-up stretch, but this is a good one, generally suitable for most people, from beginners to advanced students who’ve had no injury or surgery to make it too difficult. You can do this stretch as a warm-up movement and also to cool down. This can also be done, gently, anytime your back is feeling tight or achy

a. Lie on your back legs bent, the soles of your feet on the floor, and your legs hip distance apart. Make sure your lower back is firmly supported by the floor. 

b. Stretch your arms to the sides, just below shoulder height, palms down. Your arms help to balance your core by hugging the floor as your legs move.

c. Allow your knees to lead your legs to fall in one direction while your head drops to the other side as you exhale. 

d. Return your legs and head to center, inhaling. Do the same movement to the other side. Return to the center.

Get more exercises like this, as well as recipes, in Misty Copeland’s book “Ballerina Body: Dancing and Eating Your Way to a Leaner, Stronger, and More Graceful You,” available now.


> Rehearsal Look
> Showstopper Look
> Opening Night Look

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