Better Thanksgiving Choices

It's about that time of year again, the meal cookers are rushing around to get the last of their Thanksgiving meal ingredients while the meal eaters are prepping their stomachs by fasting for the past few days. I just love it!! Thanksgiving is my absolute favorite holiday because of the 3 Fs; family, food and football (booze is also included, but for obvious reasons it's not listed). Families come in from all over the country to sit around, catch up, watch football and be thankful for each other...what's better than that?! Thanksgiving is definitely my Achilles heel, I can eat like a normal person the rest of the year but on this one day, I stack my plates (yes, I said plates) high with mountains of mashed potatoes, piles of turkey, stuffing, cranberry and lather it all with gravy.

I'm literally getting hungry just thinking about it. In this blog post, I will be making suggestions and comparisons on different choices you can make to ensure a healthier Thanksgiving. These are just merely suggestions, but just so you don't hate yourself tomorrow for eating more food in one sitting than all the meals of the week prior, take a read!

Turkey: White Meat or Dark Meat?
When it comes to turkey, most people have the part that they like, Uncle Bob gets a leg, your dad gets a wing, and everyone has to fight over the white and dark meat. To make your plate a little lighter this year, opt for the white meat. White meat (3 oz) packs 115 calories and 7 grams of fat, while its darker counterpart packs 160 calories and 11 grams of fat, respectively.
Better Choice: White Meat

Casserole: Green Bean or Sweet Potato?
In my opinion, the sides served at Thanksgiving are just as important as the turkey. Casseroles have been a staple on many Thanksgiving dinner tables and when choosing between the two, opt for the green bean casserole. About 1 cup of GB casserole has an average of 161 calories and 9 grams of fat (including the creamy mushroom soup and fried onion topping) which is a lighter pick than SP casserole which packs a whopping 285 calories and 5 grams of fat. The reason for this is that green beans are low-calorie foods to start with, although sweet potatoes are full of good-for-you nutrients, such as beta carotene which is packed with vitamin A and antioxidants.
Better Choice: Green Bean Casserole

Toppings: Cranberry Sauce or Gravy?
Believe it or not, gravy is the better choice here. Although there are tons of different ways to prepare both gravy and cranberry sauce, 1/4 of gravy has about 30 calories and 1.5 grams of fat while cranberries have 110 but 0 grams of fat. The elevated calorie count for the cranberry sauce is due to added sugars. That being said, you don't need to drench your whole plate in gravy, make your gravy mashed potato boat and fill it up so you can dip everything else later!
Better Choice: Gravy

Starchy Sides: Mashed Potatoes or Stuffing?
Personally, I love mashed potatoes, one of my all-time favorite foods. They are so versatile and you can put practically anything you want in them; bacon, cheese, sour cream, chives, horseradish or even sneak in some veggies! One cup of your typical mashed potatoes puts you at about 230-260 calories and about 7 grams of fat, while one cup of typical stuffing comes in with over 340 calories and almost 15 grams of fat. There are many ways to lighten up both these dishes; add some turnips, cauliflower florets or some sweet potatoes to your mashed to lighten up the load by up to 60 calories. As for the stuffing, lighten up on butter, and other fatty ingredients.
Better Choice: Mashed Potatoes

Dessert: Apple or Pumpkin Pie?
By this time of the meal, most people either take a nap or try and release a huge belch to make room for a slice of their favorite pie. For one slice of apple pie, it will cost you about 410 calories and almost 20 grams of fat, while the pumpkin pie has about 315 calories and 14 grams of fat per slice. Although neither are healthy options, the pumpkin has so many benefits and doesn't have the double-crust that apple pie does, which saves you on a few calories. The whipped topping that sits atop your pumpkin pie also has less calories than that warm vanilla ice cream that usually accompanies the apple.
Better Choice: Pumpkin Pie

There you have it my friends, just some things to keep you thinking healthier on your Thanksgiving day. I for one cannot wait for Thanksgiving and I wish you all a happy and healthy one!!

ENJOY!!

10 Habits You SHOULD Have

Ever wonder if there is a recipe for being skinny? Or how skinny people manage to keep themselves skinny and the pounds off? According to David Zinczenko of Men's Health, writer for ABC News' website has some insight into the lifestyle habits that help skinny people stay skinny. Below are a few of their successful habits:

1. Eat an early dinner. Researchers have found that people who eat dinner regularly at 8PM ingested more calories and carried more body fat than people who ate dinner earlier; between 5:30-7:00PM.

2. Eat breakfast. Studies have shown that people who skip breakfast were 4.5 times more likely to be obese than people who eat a healthy breakfast. Eating within 30-45 minutes of waking up is optimal in order to kick start your metabolism for the day.

3. Drink water. Skip the sugary soda and swap it out for a tall, refreshing glass of water. People who make the switch lose as much as 23 pounds per year! Start small--if you're a regular soda drinker, swap out one soda a day and gradually cut soda out for good.

4. Order a la carte. People who order combo meals consume almost 2 times as many calories as people who order a la carte. For those who are unfamiliar with 'a la carte', it simply means separate items with separate pricing. That way you can pick what you want instead of settling for a combo meal.

5. Manage stress. Some people are really good at delaying stress and keeping buried, but that is not a healthy response. Research shows that dealing with life's stressors can lead to weight gain. Everyone has things in their lives that stresses them out whether it be school, work, family or a combination of things--manage the stress one day at a time and don't let it build up.

6. Chew thoroughly. I am guilty of inhaling my food and eating every meal like it's my last. According to the American Journal of Clinical Nutrition, people who chew their food slowly consume fewer calories than people who eat quickly, like yours truly. Cut up your food into small bites, drink water between bites and enjoy your food.

7. Eat whole grains. Replacing highly processed grains with wholesome whole grains help keep off the belly fat. Although some people say that you should limit your carbohydrate intake, making the switch to whole grains can definitely reduce the risk of serious weight gain.

8. Get a good night's sleep. Getting between six to eight hours each night will help keep your appetite under control and your willpower strong enough to resist those high calorie snacks. I understand this isn't the easiest thing to do, but sleep should be a high priority on everyone's list.

9. Laugh. A study from the International Journal of Obesity found that laughing for 15 minutes each day can burn up 40 calories. The math comes out that in a year, you can lose up to 4 pounds via laughing. Life doesn't always have to be so serious, giggle a little bit and unwind. Laugh at yourself!

10. Reward yourself. Establishing a healthy routine is a very hard thing to accomplish so remember to reward yourself for sticking to it. Food should really not be used as a reward, so use something else that you like--spa treatment, getting your nails done, shopping spree or something else.

I believe that this list is very helpful in developing a healthy routine to help lose or maintain your weight. It's not easy to change your lifestyle overnight so small changes is the way to go. This information was taken from Skinny News magazine.

ENJOY!!

Healthier Halloween Candy

Halloween is upon us, which means your house is probably FILLED with miniature chocolate bars, jawbreakers and all kinds of other treats ready to be given out. Unfortunately, the sugar-filled and unhealthy candy we give out to kids is just that; sugar-filled and unhealthy. You don't want to be the house that gives out pretzels or raisins because that's not what the kids want. Fortunately, there are some healthier candy choices that are under 100 calories, 10 grams of fat and 10 grams of sugar per serving. That way it's good for your trick-or-treaters and for you because you know that there's going to be leftover candy that you're either going to have to throw away or eat yourself.

1. Twizzlers: This low-fat treat comes in not only regular size but in an adorable fun size version as well. Two of these have less than 50 calories and a whopping 0 grams of fat!

2. Peanut M&Ms: Like potato chips, it's hard to eat just one of these delicious treats. Luckily, the snack-size bag, which contains about 7 or 8 pieces, limits your intake so you don't have to feel bad about finishing it. Not only is one bag under 100 calories with less than 5 grams of fat but they also provide fiber, protein and some calcium as well.

3. Hershey's Special Dark: What is Halloween without chocolate?! Fortunately, dark chocolate boosts immunity via the antioxidant properties it contains. Two miniature bars packs about 90 calories and about 5 grams of fat.

4. Tootsie Rolls: The Tootsie roll has been around for years and always seem to resurface around Halloween time. Three mini rolls contains about 70 calories and under 2 grams of fat, so you can snack and not feel guilty about it.

5. Reese's Peanut Butter Mini Cups: These little cups are addicting and they definitely make it hard to stick to the serving size. Peeling off the wrappers of the normal size cups can be quite the process, luckily the mini cups come unwrapped and in mini packages. Two mini cups contain about 90 calories with less than 6 grams of fat--try to opt for the dark chocolate to get those extra antioxidants.

6. Payday: Despite what people say, one fun size bar doesn't pack a huge punch on the waistline with only 90 calories, 5 grams of fat. Since the bar is covered in peanuts, you also are getting 2 grams of fiber and about 7 grams of protein.

7. Mounds: This chocolate-covered coconut treat comes in a fun-size, of course, which only has about 80 calories, less than 5 grams of fat and the coconut really changes up the normal chocolate and peanut butter bars.

8. 3 Musketeers: Fluffy and light enough to float away as the commercials boast, two minis are less than 50 calories and about 8 grams of sugar to make them the right choice.

9. Tootsie Roll Pops: Getting to the center of one of these guys can be quite the feat, with only 60 calories and 0 grams of fat--one of these pops is the perfect treat to give out this Halloween. You get the lollipop aspect as well as the tootsie roll in the center!

10. Kit Kats: Gimme a break--one package of Kit Kats only packs 70 calories with less than 4 grams of fat! Low in calories and fat due to the crunchy and light wafer middle!

11. Raisinetes: Some kids may sneer at raisins being given out on Halloween, but the combo of chocolate and raisins has less than 70 calories and less than 3 grams of fat for a snack-sized bag (about 40 pieces). Also, these guys come in dark chocolate, so get those antioxidants!!

12. Jolly Ranchers: These hard candies can keep your mouth busy for minutes and they are savory but two of these guys will cost you about 50 calories and 8 grams of sugar.

13. Nestle Crunch: Similar to Kit Kats, crunch bars contain little crispies which don't contain extra calories. One fun-size bar has 60 calories and 3 grams of fat--which makes it one of the lightest candy bars on the list.

14. Dum Dum Lollipops: Flavors range from cream soda to cotton candy so what's not to love?! One of these little pops has only 20 calories, 0 grams of fat and less than 4 grams of sugar!!

15. Air Heads: One mini Air Head has under 50 calories and 7 grams of sugar--not to mention the array of flavors!!

16. Mike & Ikes: Chewy, fruity and low calorie too!! One fun-size box of these comes in at 50 calories and 0 grams of fat!! They also contain some real fruit juice as well, unlike other fruity candies.

17. Sweet Tarts: They will make your mouth-pucker. Three mini packs (6 pieces) run you about 30 calories with 0 grams of fat. Hardly satisfying, but if you want something sweet with a little sour, this treat is great!

18. Heath Bar: Mixed in with ice cream or just on its own--one snack-size bar has about 80 calories and less than 5 grams of fat.

19. Almond Joy: This coconut-filled candy is similar to Mounds--but for those who are looking for something a little nutty, Almond Joys are the choice for you, and you also get a dose of fiber and unsaturated fat via the almonds.

20. Smarties: Although they will not make you smarter, one roll is only 25 calories, 0 grams of fat and 5 grams of sugar.

From this list, you can see that there are tons of healthier candy options to hand out this Halloween! Have fun, be safe and enjoy the holiday whether you're trick-or-treating or handing out candy.

ENJOY!!

Hot Drinks to Warm You Up

Hey everyone, I apologize for not posting for awhile. I have been busy lately working, but that's no excuse not to find time to post for my followers. I will do better in the future to get you guys recipes and fun posts for the fall/winter season.

As the temperature is dropping and the weather is getting more and more miserable (cold), people often turn to hot drinks such as coffee, hot chocolate and teas to warm them up. In this post I will be giving advice on what to get to keep you warm for the fall/winter season. (DISCLAIMER: I am not a coffee drinker, I do not like the taste. The only coffee I like is Pumpkin coffee, in which case I usually have not more than 5 cups per season.)

Green Tea: I always have a box of Bigelow Green Tea in the cubbard because I am a HUGE fan of tea. Green tea, while hot and warming also has many health benefits. The facts are that is is loaded with antioxidants and nutrients which can improve brain health, lower risk of cancer and even fat loss. One of the key ingredients in green tea is actually caffeine, so it is like coffee without all the nasty calories and the 'jitters'. The antioxidants in green tea can also lower ones risk of cancer, but adding milk to your tea can lowers the antioxidant power of the tea, thus decreasing the preventative effects of the tea. I try to have tea whenever possible, and green tea is definitely my go-to for the colder seasons.

Coffee...black: From the majority of people I know, I can comfortably say that 10% of you drink your coffee literally black, with nothing else in it. Everyone else adds their sugar, cream, milk, spices, mixtures and whatever else; I'm not too sure, I'm not a coffee-drinker. The best advice I can give to you in this category is to order your coffee black and put in your own fixings. As a franchise such as Dunkin Donuts, Starbucks or anything other place alike, adds excessive amounts of what you ask for. If you haven't noticed, the last time you asked for 'a little whipped cream' on your low-fat chai latte, and they gave you some whipped cream with a little bit of latte underneath. I have nothing against the people who work at these stores, but sometimes they don't listen. Bottom line, add your milk, sugar, creamer, what-have-you yourself; that way you get the right amount.

Hot Chocolate: I am not a chocolate-fan at all, but I can honestly say that Dunkin Donuts does it right, I don't know what they put in there, but it is damn delicious. But for a small cup you're getting about 220 calories. By making some simple switches you can make your hot chocolate choice a little healthier; use a nut milk such as almond or another dairy-free option because of the boost of protein you get while also adding different flavors. Use unsweetened cacao to save some calories, use natural sweeteners such as honey, agave, maple sugar and more. Lastly, add warm spices to your hot coco, such as cinnamon, cardamon and ginger.

Spiced Apple Cider: For you alcohol-lovers out there, here is a hot drink that is sure to warm you up from the inside out. Not only is this drink delicious, but it is also fat-free and can be ready in less than 20 minutes. The health benefits of this drink are that it is blood clot lowering and has blood sugar lowering abilities. I found a recipe I like from Health.com via Spiced Apple Cider. Try it out and enjoy the deliciousness, minus the calories.

Hot Toddy: This warm drink is not only festive but also lower in calories than other drinks such as spiked hot chocolate, hot buttered rum or egg-nog. The citrus, honey and cinnamon working together have even been said to help get over a cold or two. I found a recipe for this delicious recipe on Popsugar.com via Hot Toddy Recipe.

While the weather continues to be sucky and miserable enjoy some hot beverages, but remember that there is such a thing as drinking your calories. Be mindful of what you are putting into your body!!

ENJOY!!

Pumpkin-Inspired EVERYTHING

Hello everyone!! It's been quite awhile since I posted last. I have been working A LOT between my 3 jobs (hostess, beverage cart girl at a golf course and I'm still working at Mo Green Juice) and I haven't had a minute to myself. This week I have a few mornings to myself so I am catching up on sleep, blogging and working out.

School has started back up again, the leaves are beginning to change and fall, and my personal favorite....THERE IS PUMPKIN-FLAVORED EVERYTHING!! :) I absolutely LOVE pumpkin-flavored things: pies, muffins, coffee, cookies, cakes, smoothies..you name it, I love it. If you are skeptical or just don't like pumpkin, you are definitely missing out but I won't force my love for it on you.

In this blog post I will be informing you of the numerous health benefits of pumpkins as well as some pumpkin-inspired dishes you should definitely try out!

Health Benefits

• Very low calorie vegetable with no saturated fats or cholesterol
• Rich in dietary fiber, anti-oxidants, minerals and vitamins
• Usually recommended by nutritionists and dietitians in cholesterol-controlling and weight reduction programs
• Excellent source of Beta carotene, which are converted into vitamin A in the body and helps with eye sight and function
• Great for your skin via cartenoids

The list goes on and on, but I have just listed a few of the key benefits to get your mind rolling. Next I will be providing some recipes and ideas on how to use pumpkin for upcoming recipes!

Pumpkin Pie: Pumpkin pie is one of my absolute favorite pies so when Thanksgiving (my absolute favorite holiday) rolls around, I can't help but get excited!! Sometimes, this classic dessert can be quite costly when it comes to calories, but I found this recipe in Women's Health that has one slice of pie for only 210 calories! Click here to get the link and try out this new and improved pumpkin pie recipe that will surely impress your guests. 

Pumpkin Pancakes: I do love me some pancakes and since I expressed my love of pumpkin before, this recipe is right up my alley. This recipe I found online is actually a Gluten-free one, which I think is interesting and should be fun to try out one morning. Click here to get the link for these pumpkin-packed flapjacks!

Pumpkin-packed Pasta: You may not think that pumpkin and pasta pair well together, but you are sorely mistaken. Adding pumpkin to your pasta is a great way to get added vitamins and minerals without sacrificing flavor. I found this recipe online from an online magazine called Clean Eating. Click here to get the recipe and try it out for dinner one night, your kids, friends and family don't have to know what you put in there!

Pumpkin Seeds: There are a million and one ways to eat and cook pumpkin seeds; plain, with spices, roasted, baked and so on. Since they are so versatile, I found was browsing the Food Network website for some ideas and they have a list of different ways to prepare the seeds to get different flavors! Click here to get the link and explore all the different options!

Pumpkin Cheesecake: I do not have a sweet tooth I sware, but I do have a weakness for cheesecake and doughnuts. I have had pumpkin cheesecake before and it is OUT-OF-THIS-WORLD. Although cheesecake is pretty heavy in calories and fat, one slice won't kill you. I found this amazing recipe for Pumpkin cheesecake and I just had to share it with you! Click here to get this delicious recipe!

These are just a few different ideas to get more pumpkin (and vitamins and minerals) into your life! I found most of these pumpkin-inspired ideas via Skinnyms.com, so check it out if you are interested in looking for more!

ENJOY!!

Label Decoding and But What Does It Mean?!

Hello everyone!! It's been awhile since my last post and the summer is in it's last week, how sad! :( I figured with people going back to school and everything that I would give some advice on label reading and what you should be looking for. For some people, the grocery store is a place of confusion, overwhelmingness and even downright miserable. All the different types of tomato sauces, cheeses, breads and butters--which one do you choose?!? Personally, I LOVE the grocery store and grocery shopping, but it can be quite a challenge when making the decision between slow-churned ice cream and low-fat ice cream while you're freezing in the frozen foods section.

1. Whole Grain vs. Multigrain. If a product is marked with a black and gold "Whole Grain" stamp, which is based on the requirements of the Whole Grains Council, than that means that the product is legitimately made with 100% whole grains and is worth the buy. Multigrain on the other hand simply means 'more than one grain'--hence the prefix "multi". This title does not have any standardized definition and the grains could be refined and not even whole grains. So when looking at breads or pastas look for the black and gold "Whole Grain" stamp.
Winner: Whole Grain

2. Reduced Sugar vs. Low Sugar. If the label says "reduced sugar" this means that the product has 25% less sugar than the regular version. While on the other hand "low sugar", which is most commonly seen on jams, cookies and other sweet products, has no standardized definition. It's crazy to think that food manufacturers can just slap some words on a product without fully having a concrete definition. Reduced sugar is definitely the way to go, by having an actual definition recognized by the FDA and 25% less sugar than its regular counterpart.
Winner: Reduced Sugar

3. Cage-free vs. Free Range. These terms are specifically aimed at eggs. "Cage-free" simply means that the hens were kept in a barn and not in a cage--but usually still kept in close quarters. "Free Range" on the other hand, means that the chickens had opportunities to be outdoors. When choosing between the two, I would go for the "Free Range" due to the fact that the hens were allowed to be outdoors at some point rather than kept hostage in cages or barns. "Cage-free" eggs are more likely to come from hens who were in close quarters, more susceptible to disease and mistreated.
Winner: Free Range

4. Fat-free vs. Zero Fat. These two terms actually mean the same thing; that the product contains less than .5 grams of fat per serving. The "Fat-free" label has been fooling consumers for years now because of it's less than accurate description; products that claim they are "Fat-free" or contain "Zero Fat" can actually have .5 grams of fat per serving. The label also doesn't inform the consumer of what kind of fat it is (trans fat, saturated fat, unsaturated fat, etc.)
Winner: Draw, be mindful of the products you choose and even ask questions

5. Organic vs. Made with Organic Ingredients. Nowadays people are all about organic everything but even organic labels can be confusing. If a product is labeled "Organic" that means that at least 95% of a products ingredients are organic. "Made with Organic Ingredients" means that at least 70% of the ingredients of the product are organic. This is really just a personal preference, usually products that aren't labeled fully "Organic" are going to be less expensive, so the choice is yours.
Winner: Personal preference

This section of my post I'll call "But What Does It Mean?!?" Terms that are slapped onto the products we consume and purchase on a daily basis without really knowing.

Sugar-Free: Like the "Fat-Free" label, this term means that the food contains less than .5 grams of sugar per serving. With this, the serving size could be tiny or could be large--meaning that that .5 grams per serving can really add up if you're not conscious of what you are consuming.

Gluten-free: If someone you know is gluten-intolerant of has Celiac disease you should definitely do your research on this term. It is never safe to assume that a product really is what its label indicates. Gluten-free products, while may appear healthier, may actually be worse for you. Some companies have to compensate for not having gluten by adding extra sugars and refined starches.

Natural: This term is anything BUT natural--usually associated with positive perception, it actually has no formal definition when applied to products that don't contain meat or eggs. Think about it, even sugar is natural, so what is this label really trying to say? Other buzzwords that people look for are "simple" and "wholesome". Unless a product has a label by the FDA or another prestigious corporation.

Low-Fat: This term means that a product contains 3 grams of fat or less per serving. Sounds like a good deal right? The same product could also be high in sugar, sodium and calories to make up for the decreased amount of fat. Most often, when one ingredient is missing, something equally bad is added to make up for it.

Be aware and remember to always question what you are buying. Do you research beforehand and be an informed consumer rather than an uninformed one. Hopefully this post will make future trips to the grocery store a little more clear!!

ENJOY!!

Fast, Easy and Delicious Shrimp Tacos

Hey there everyone!! I haven't posted a recipe in awhile so I decided to tell you about these fast and delicious shrimp tacos I made for dinner last night. In case you haven't picked up on it, I LOVE tacos. I must have 5 different recipes about tacos because not only are they easy and quick, but they also never disappoint.

Ingredients

• 1 pound of de-veined and cleaned shrimp (I used small shrimps, but you can use any size and any amount, depending on how many people you plan to serve them to)

• Raw red cabbage (For this, I had some leftover for when I top my salads)

• Onion (Any color, this is also optional)

• Halved cherry tomatoes

• Greek yogurt (A great alternative to sour cream without losing the tangy taste and texture)

• Shredded cheddar cheese

• Salsa

• Flour or corn tortillas

• Lime juice

• Chili powder

• Garlic

• Jalapeños

Step 1: I personally like to do all my chopping and prep before I get started on my shrimp. First I chopped some onion, halved my cherry tomatoes, chopped my jalapeños and re-cleaned off my shrimp.

Step 2: Put some olive oil in a pan and then drop in your shrimp. Then you can add your lime juice, garlic, and chili powder as you see fit. I chose chili powder and lime juice because lime juice just screams summer and the chili powder adds a little kick to the shrimp, which I love!

Step 3: Once your shrimp is done, lay out your tortillas and construct your taco to your liking! 

I absolutely LOVED this dinner; between the tastiness of the shrimp, the crunchiness of the cabbage and the spiciness of the jalapeños, pure heaven! Unfortunately, I couldn't find any ripe avocados otherwise I would have some avocado slices on these bad boys as well. There's really nothing better than a quick and easy meal that you get to construct yourself. At my house, my favorite night was always taco night, because I would LOAD my taco up with onions, meat, salsa and of course multiple layers of cheese!! 

If you want a little less carbs for this meal, try opting for some Bibb lettuce, the leaves are perfect for a carb-free wrap! Still a little nervous about the Greek yogurt swap? Understandable, it just doesn't seem right, but trust me, it is just as delicious, without all the calories! To make the transition a little easier, you can mix your salsa with your yogurt, for a creamy salsa or even mix it with your lime juice and your diced jalapeños for a chunkier, spicier sauce. Give it a try!!

ENJOY!!

Fruit and Your Health

When I think of summer, what usually comes to mind is BBQ, beach, beers and fresh fruit! Believe it or not, fruit is not just a tasty treat, it also has some great help benefits. I make it a personal rule to have AT LEAST 4 servings of fruit a day, whether it be in the form of an apple, some banana slices on toast, or even a fruit salad. In this post, I'm going to highlight some popular summer fruits that have some awesome health benefits!!

Cherries: Whether pitted or not, this fun to eat fruit is loaded with health rewards. This super fruit helps to protect your body against Alzheimer's, combats hypertension and stroke, fights cardiovascular disease and even helps you sleep better. So next time you're at the grocery store, pick up a carton of cherries and enjoy the benefits!!

Grapes: Although they can cost an arm and a leg, grapes have health benefits that outweigh the small price you pay at the register. Due to their amazing hydrating power, grapes increase the moisture in the lungs which reduces asthma attacks. They also have the ability to treat constipation, indigestion, fatigue and even macular degeneration and the formation of cataracts.

Watermelon: The quintessential fruit of the summer. Contrary to popular belief that watermelon is purely sugar and water, it actually contains a high amount of vitamins, minerals and antioxidants. On a hot summer day, watermelon is a great way to keep you hydrated because it is made up of 92% water and is also full of electrolytes. It's also great for reducing muscle soreness and improving recovery times after exercise.

Mangoes: This delicious fruit has cancer-preventing abilities due to its antioxidant compounds, can also aid in the lowering of cholesterol via the high levels of fiber, vitamin C and pectin, and is also helpful is clearing your skin via clearing clogged pores and eliminating pimples. Who doesn't want acne-free summer skin?!?

Blueberries: These little guys actually have the highest antioxidant capacity of all fresh fruit which boosts your immune system and prevents against infections. They also aid in reducing belly fat, promoting a healthy urinary tract, preserving your vision, as well as brain health and heart disease.

So next time you're invited to a BBQ or a birthday party, be the one who shows up with the platter of all these amazing fruits--your friends will thank you, and their bodies will thank you too!

ENJOY!!

Summer Food Swaps

Hey guys! I can't believe it's almost August...where has the summer gone?! If there is one thing I love about summer, it is definitely the food. Losing weight in the summer tends to impossible for some, between the all the BBQs, holidays, birthdays and whatnot, the summer can be a very dangerous time, calorie-wise. I am definitely guilty of taking 2 or 3 trips to the food table and getting my fill of burgers, wings, potato salad and beer. In this post I am going to give you some simple swaps whether you are cooking or just enjoying the food and the summer fun atmosphere.

Instead of a Hamburger, try a Portabello mushroom burger. The tastes can be somewhat similar when thrown on the grill and put on a bun. Mushrooms are a great alternative to the delicious burger we have come to love so much, dress it up with your favorite burger toppings and there you have it! Making this swap will save you on calories as well as fat. I personally am not a huge fan of mushrooms, but another way to save calories is to axe the bun completely. Although it may not feel right at first, this change will save you about 120-150 calories.

Ditch the fried, crispy chicken, opt for some grilled chicken. Grilled chicken is a great way to add protein to a meal or even a simple salad. A 4-oz portion can save you about 140 calories and almost 20 grams of fat. Barbecue chicken is very popular at summer gatherings, but smothering your chicken in BBQ sauce adds more calories and crazy amounts of sodium. Opt for a lighter coating like Italian dressing or a spicy mustard sauce. It will save you on sodium as well as calories.

Want some crunch on your salad? Instead of croutons try some nuts or seeds.  Sprinkling some sunflower or pumpkin seeds on top of your salad is a great way to add some crunch and also get in some extra protein and vitamins. A handful of croutons can run you upwards of 100 calories, swapping some seeds can save you between 30-50 of those calories. On the topic of lightening your salad, using heavy dressings (ranch, blue cheese, thousand island, etc.) is not the way to go. One tablespoon of these dressings can add on between 50-100 calories. Opt for lighter dressings like balsamic vinegar, lemon juice or even a homemade honey mustard.

Don't waste your calories on macaroni salad, try some coleslaw. Although both salads are usually mayo-based, coleslaw will save you around 100 calories and 7 grams of fat. Coleslaw contains cabbage which contains cancer-fighting compounds that you will not find in your macaroni salad. Red cabbage is also a great way to get extra vitamin C in your diet.

Ditch the creamy dips, opt for hummus. Spinach dips, crab dips, bean dips and artichoke dips are calorie traps. These creamy dips can run upwards of 100 calories per scoop. Hummus is a great alternative, not to mention the varieties are endless. Served with veggies or even pita bread, hummus is becoming quite the crowd-pleaser, always making appearances at BBQs and other summer gatherings. Swapping in hummus can probably save you 100-200 calories as well as room for the main course!

Sweet tooth? Opt for fruit sorbet over ice cream. This one can be a no-brainer at times, but truth be told some sorbets can be quite calorie-saturated. A scoop, yes a scoop, not a pint or a bowl or fruit sorbet can save you 125 calories when compared to your typical ice cream scoop. Sorbet can be store-bought, but it is also pretty simple to make at home.

Skip the slab of meat, try some kebabs. Kebabs are a great way to portion control as well as add veggies to your barbecue menu. Pieces of chicken, pork, steak or even tofu sandwiched between some peppers, onions, zucchini, or whatever else you want is a great alternative to a huge slab of meat.

Summer is the time to relax and kickback, but that doesn't mean you should waistline should too. Eating healthy in the summer is no easy task, but a little planning and health-conscious choices can go a long way. So remember me when you're standing in line waiting for your food at your next barbecue, and also, eating a burger won't kill you, but eating 2 or 3 is a little excessive. Everything in moderation my friends!

ENJOY!!

Smart(er) Drinking

Hi everyone!! Let's say it's 4:00 PM on a Friday afternoon, you and your friends head over to the bar for some Happy Hour cocktails. Nothing sounds better than a bucket of beers and an over sized margarita that you say you're going to share, but let's be honest, you're not. There's nothing wrong with getting your drink on for some summer fun with your friends or even some friendly strangers, but like most things; alcohol is not calorie-free.

In this post, I'm going to give a little guide on how to drink smarter when you go out with your friends that won't necessarily regret...calorie-wise that is :).

1. The higher the proof, the higher the calories. White or clear liquors (mainly vodka) generally have less calories than dark liquors (rums and whiskey). Although some alcohols, such as the high-shelf stuff tend to have fewer calories, usually the higher the proof, the more calories it has in it. Meaning that the no-name stuff that bartenders give to the college kids and whatnot has less calories than something more expensive.

2. Gin and tonics. This drink is silent but deadly when it comes to calories. I have always considered this a 'skinny' cocktail because well, it's clear but that's where I was sadly mistaken. Although refreshing and a nice change from beer, one glass can run you upwards of 200 calories. Where do these calories come from? Surprisingly, they come from the tonic--which is packed with sugar. You can still enjoy this cocktail on a hot summer day but try to opt for diet tonic or water as a mixer to save you some calories.

3. Margaritas. A summer staple if you ask me, but a good thing to remember about cocktails is the more delicious, the more calories it contains. I have to admit, I have taken part in the deadly Beer-gar-Rita (a 24 oz. margarita with two beers sticking out of it) and let me tell you, it was delicious and probably upwards of 2,000 calories. A typical 12 oz one will probably run you about 700 calories or more. If it's tequila you want, the best way to take it is shots (in moderation), or margarita on the rocks. Blended drinks are a great way for bartenders to add in extra sugar for more taste and ultimately more calories. Another solution is to try out the Skinny Girl Margarita. I'm sure some of you have seen it in bars or at liquor stores; it's pre-made and is about half the calories of your typical margarita and still delicious!

4. LIITs or Long Island Iced Tea. These are probably the most deadly beverage on the list, both calorically and in the sense of getting you really drunk really quick. For those of you who don't know what is in a LIIT, I can honestly tell you...just about everything...except iced tea. The problem arises not necessarily because of the mixing of different liquors, but the addition of soda as well as sweet and sour mixers. You can substitute these for Diet Coke, Diet 7-Up and fresh squeezed lemon for a lighter taste and more tame caloric intake. Although it may taste different, it still masks all the alcohol you are ingesting, and in a strong drink isn't that what we look for anyways?!

5. Beer. My personal favorite alcoholic beverage. Like I stated above, one beer is nothing to think twice about, but let's be honest, who has just one beer in a night?? The problem is in the quantity, because of its comparatively low alcohol content, people tend to drink more of it over the course of a night out. A rule of thumb with beer is that darker beers and stouts tend to have higher calories than lighter beer and pale ales. (Click Here to check out this list of the 10 Highest-Calorie Beers and the 10- Lowest-Calorie Beers!)

6. Energy Drinks. Vodka Red Bull, Jagerbombs, Four Loko; just some of the things that come to mind when you mix alcohol and energy drinks. This should be a no-brainer, but when you ingest energy, there are calories in there too. Red Bull alone has about 113 calories and almost 30 grams of sugar. If you really need the energy try to swap out the full-calorie drink for the sugar-free variety or even have a cup of coffee before heading out. Fun Fact: Four Loko has about 660 calories/container.

7. Cosmos, Mai Tais, Piña Coladas, etc. These fruity and delicious drinks really are packed with sugar and empty calories that you really can't avoid if these are your drinks of choice. Ultimately, the choice is up to you, but in today's world of bigger, over sized and more, just one of these drinks can run you about 300 calories. Be conscious when ordering these and try to use them as more of a treat or reward of sorts and not so much a habitual drink.

Remember guys, these are just suggestions, I'm not trying to change the way you enjoy yourself but rather just trying to inform and help you out! I'm all about having a good time and going out for $1 Bud Lights and $4 mixed drinks, but a lot of people don't realize that there is such a thing as 'drinking your calories'.

Stay cool and keep moving!!

ENJOY!!

Healthy Post-Workout Snacks

I don't know about you guys, but sometimes after I build up a sweat at the gym nothing sounds more satisfying than a cheeseburger with fries. This is when my subconscious takes over and I have a mini debate in my head. "I did just burn off a lot of calories, so I should replenish them...right?" And then I have the other side, "Don't be an idiot, you just worked so hard to burn off those calories, you don't want to put them back into your body via grease, fat and excess calories." If you're not like me, then you probably already know this, but just because you work your ass off in your workout doesn't mean to treat yourself to that slice of pizza (or that 1/2 pie of pizza) or that box of doughnuts leftover from that BBQ you just had. What you put in your body post-workout is very important and in this blog post I'm going to give you some ideas for some healthy snacks you can ingest and not feel guilty about.

1. Edamame: After an intense workout, replenishing your body with protein and a small amount of complex carbohydrates is a must. The amino acids in protein allow for muscle repair and aid in building new muscle tissue. About a handful of cooked edamame beans (1/2-1 cup) should do the trick by providing about 13 grams of protein.

2. Pita with hummus: Remember that during that workout you were probably dripping with sweat, which is sodium and potassium leaving your body. Whole grain pita with hummus is a great way to get those post-workout necessities; sodium, potassium, complex carbs and protein. About 5-6 pitas with unlimited hummus, because hummus is amazing!

3. Banana with peanut butter: Back to the protein and complex carbohydrate combo; bananas are the carbohydrate source but are also a good source of potassium, which was being lost via those puddles of sweat during your workout. The peanut butter is some carbs but mostly where your protein source comes into play. For best results, I would choose a nut butter that is all natural--the kind you have to mix together because the oil is at the top.

4. String cheese with whole grain crackers: You know me and my cheese, so this just another great snack option because you get your complex carbs and your protein as well. According to some experts, they say that carbs provide the fastest fuel for the body--stray away from energy bars or shakes--get your carbohydrate sources from real and natural foods.

5. WATER: Alright, you got me, water isn't a food, but you MUST stay hydrated! Drinking plenty of liquids, mainly water, is crucial to avoid dehydration. If you are debating between a sports drink and water, go with water. That drink contains way more unnecessary sugars than it needs to, so although it tastes delicious, always opt for the water. Remember to hydrate throughout your workout, even if you aren't thirsty, especially on a hot day.

6. Watermelon juice: Although not a food, a recent study in the Journal of Agricultural and Food Chemistry recently found that watermelon juice helped athletes' muscle recovery. The amino acid L-citrulline, naturally found in watermelon, actually increases certain amino acids that contribute to muscle growth. It also aids in muscle relaxation and soreness.

7. Yogurt parfait: When you are working out you are basically damaging your muscle fibers so they can be repaired for bigger and stronger ones and free radicals can form during exercise as well. Consuming foods with antioxidants in them along with your protein and carbs is a great way to get your body to recover post-workout. Yogurt parfait is a great snack especially topped with a little honey and nuts.


My post-workout snack today was a 1/2 cup edamame beans with 1/2 cup tricolor quinoa and about 6 halved cherry tomatoes. It follows the rules of protein from the edamame and the carbs from my quinoa and it needed a little color so I threw some tomatoes in there as well. Delicious and nutritious!!

Experts say that ingesting a snack with both protein and carbohydrates about 30 minutes post-workout and a complete meal within two hours. The snack is super important because it allows your body to have access to carbs to replace the glycogen stores, while getting protein for that muscle repair and optimization. So remember although that burger and fries does fit the criteria of protein and carbohydrate, you want something healthy and that provides you with good nutrition post-workout!

Stay cool and stay healthy!

ENJOY!!

Decode Your Cravings

Some people say that cravings are all mental and that you aren't actually hungry, you're just bored. Although your stomach does send signals to your brain telling you that you are hungry, cravings aren't a 'mental' thing. They are small ways that you body tells you what it needs. Don't get me wrong, I get bored and turn to food more than I should, but cravings don't have to be all cookies, chips, bacon and burgers all wrapped in one. Below I will help you decode what your craving means and some healthy alternatives to satisfy them!

If you are craving CHOCOLATE, your body is telling you that you need magnesium. Studies have shown that a reasonable amount of dark chocolate is good for you, try having some nuts, seeds, assorted veggies and fruits.

If you are craving something SWEET & SUGARY, your body is telling you to take in more chromium, carbon, phosphorus, sulphur or tryptophan. For chromium you can have some broccoli or some grapes, for carbon turn to fresh fruits, phosphorus can be taken in via nuts and veggies, sulphur is contained in cabbage and cauliflower and tryptophan can be found in sweet potatoes and spinach.

If you are craving BREAD, PASTA OR OTHER STARCHES, your body is telling you to take in more nitrogen. To satisfy this depletion, you can eat some dark leafy greens such as kale, collards, etc. as well as nuts and seeds.

If you are craving something OILY OR FATTY, your body is telling you to take in more calcium via broccoli, asparagus, kale, mustard greens, bok choy, figs, dates and plums.

If you are craving something SALTY, your body is telling you to take in more chloride via celery, tomatoes, lettuce and seaweeds and silicon via cashews, nuts and seeds.

Hopefully this gave you some insight of how your body can talk to you and actually tell you what it needs. As you can tell from most of these swaps, veggies and nuts are the things you should be reaching for to satisfy your cravings!

ENJOY!!

Steel Cut Oats with Almond Butter and Blueberries

As I've said before, breakfast is a very important meal of the day because it sets the pace of your metabolism for the rest of the day. So why not put something in your body that will keep you full for awhile and get your metabolism kick-started, in a healthy and delicious way of course! I have posted about Steel Cut Oats before, but now I'm introducing my new friend....almond butter.

Ingredients:

• 3-4 cups water*

• 1 cup Steel Cut Oats (I used ones from Trader Joe's)*

• A handful of blueberries (or any other fruit you'd like)

• 1-2 tbsp almond butter

(*This is more than one serving, but Steel Cut Oats are great because you can save and store them in the fridge for future breakfasts or snacks.)

Step 1: Bring your water to a boil and slowly stir in 1 cup of your oats.

Step 2: When oats begin to thicken (about 5 minutes), reduce heat and simmer uncovered for about 30 minutes or to your desired consistency), while stirring occasionally. Make sure you watch your oats because it may foam up and spill out of the pan.

Step 3: Oats should be cooked until tender--the longer you cook them, the thicker they get.

Step 4: You can serve your oats immediately or refrigerate for about 1 week. If you choose to store them, the oats will thicken so you should stir in a little milk or water to loosen them up. 

(If you are storing for later, you only need to put in the microwave for about 2-3 minutes.)

Step 5: Take a few scoops into a bowl, add in your almond butter and your fruit. If you feel you want a little more sweetness to your breakfast opt for a drizzle of honey or cinnamon sugar on top.

You can add any kind of fruit or nuts you want to this delicious and fast breakfast, I just had some blueberries in the freezer. This breakfast runs for about 300 calories, which is nothing in the scheme of the rest of your day and will keep you full until your next meal. Almond butter is made by simply crushing and smoothing almonds into a paste. As I'm sure most of you know, almonds are a highly nutritious food containing vitamin E, potassium, magnesium, iron, calcium and phosphorus. They are also a good source of fiber as well as protein. To let you in on a little secret, not all nut butters are treated equally; some are made using excessive heat in the preparation process, which extracts nutrients. You want to look for the nut butters that have been made using a cold-press process because this preserves the healthy and necessary nutrients your body needs.

ENJOY!!

5 Foods That Will Naturally Stop Your Pain

In today's world, we rely WAY too much on medicine whether it be for a headache, nausea or even cramps. Believe it or not, there are some foods that you can incorporate into your diet that can naturally relieve your pain without pills!

Sweet Potatoes: The orange color comes from the beta-carotene, which is a strong antioxidant that fights cell damaging molecules called free radicals that are released by your body.

-You can slice and roast them in the oven as a side dish or mash down for healthier mashed potatoes.

Ginger: This root is packed with flavor which contains chemicals that work similarly to some anti-inflammatory medications and both the fresh and ground versions offer ingredients with feel-good perks. It also settles your stomach--hence when you are sick, your mom tells you to drink ginger ale.

-Make a warm drink by popping a few slices of ginger in hot water for 5 minutes (you can even add 1 tbsp of honey as well)

Red Bell Peppers: One bell pepper actually twice the vitamin C of an orange; vitamin C is responsible for the health of collagen. Some research suggests that people who don't get enough vitamin C have a greater risk of developing certain kinds of arthritis. Also, red peppers contain beta-cryptoxanthin, which is a compound that helps reduce pain.

-You can really add these to any meal you make; in a omelet for breakfast, with hummus for lunch or a snack and as a side or in a salad for dinner.

Turmeric: This mustard-yellow spice has been shown to have a anti-swelling compound called curcumin, which helps to relieve aches by lowering inflammatory chemicals that circulate the body.

-You can sprinkle this spice on top of soups, stews or add a pinch to chicken or vegetables while cooking for a little flavor boost.

Salmon: This fish is packed with omega-3 fatty acids and eating this fish can decrease inflammation by suppressing the production of enzymes that harm cartilage. In fact, studies have proven that a diet rich in omega-3s can lead to less joint swelling and stiffness--fresh salmon would be optimal, but canned salmon works as well

-You can roast it, bake it, mash it with some olive oil and red wine vinegar then add in some chickpeas, chopped bell pepper, and minced onion. 

Next time you are feeling a headache coming on or some stiffness reach for some of these foods!

ENJOY!!