Tip 1: Set a goal not to gain weight this time of year. The reason I like the no gain goal is it gives you some wiggle room. You can absolutely lose weight this time of year. But I like setting a plan that is manageable and allows you to live life and enjoy yourself. Then you won’t have to backtrack at the first of the year.
Tip 2: Continue to plan your food. Just like planning a work week or kids schedules, plan your food. Know when you are eating out, when you have a party to attend (does it include food or not). Then what are you cooking and/or how many meals do you need to prepare. This is where most of us get in trouble, you are hungry, no food in the house – so you get take out or run through a drive thru. None of that will help the waist, especially if you are already consuming holiday goodies, treats, drinks, etc.
Tip 3: Bring a healthier dish. Ok in reality Christmas is one day. BUT…we have our family dinner, our in-law’s dinner, our friend’s dinner, work party – I could go on. What can I say? We like to eat! So, the best strategy is bringing a better dish. Yes, you will have the old faithful dishes, have a small amount and load up on ham and veggies (that are not smothered in butter or cream!). I love the root vegetable recipes you can bake in the oven. Really simple, peel and cut the veggies, use some olive oil and spices, bake, then put them in a pretty dish.
Tip 4: Don’t show up hangry. I remember as a kid my mom saying now, we are not eating breakfast this morning because we are going to your Aunt Judy’s for Christmas. WHAT??! Stay on your normal routine, that way you don’t go over board and end up over eating. I even recommend taking in a meal replacement shake before events like this, so that you are not hungry and you eat smaller portions.
I will say it again; the holidays are here and I hope you have a wonderful season. Use these tips and if you need any help, let me know.
“Let Food Be Thy Medicine and Let Medicine Be Thy Food!”
We’ve all heard this famous quote before, so much so that maybe it sounds a bit cliché. It’s not cliché, it’s very real and a rule I think we should all live by. Aside from just providing us with energy, various foods have been proven to prevent, reduce, manage and reverse many health issues. That’s a powerful thing! That means at every grocery store, farmer’s market and back yard garden, we have an ENTIRE pharmacy at our finger tips….and we don’t even need a prescription to go! That’s awesome!
For today I am delving into a health issue that I personally deal with and how I use food to help with prevention. That issue is headaches!
I’ve dealt with migraines since I was a child. If you’ve ever had a migraine or other type severe headache, you know that the pain can be unbearable. In the moment all you want is relief. I’ve been there many times and I can tell you, its no picnic.
So what causes headaches in the first place? Headaches can occur as a result of many different things: stress, withdrawal, concussion, dehydration, “brain-freeze”, anxiety and more. There are different kinds of headaches that fall under primary and secondary categories. Tension headaches and migraines are the two most common. Many alternative treatments for headaches exist, but of course I will be highlighting the superfood treatment.
Headache sufferers have been found to get relief by including various foods and nutrients in their diet. One of my favorites is Dark Chocolate!
Dark chocolate is made from the seed of a cocoa tree. Aside from tasting great, it has numerous benefits. Since it is loaded with fiber, magnesium, iron, copper, is flavonoid rich and high in antioxidants, it’s benefits include (but definitely not limited to):
Increases HDL blood pressure and protects LDL oxidation
Increases cognitive function
Fights Fatigue
Decreases risk of cardiovascular disease
Improves memory and risk of Alzheimer’s
Reduces stress
….and the list goes on.
One of the main reasons dark chocolate can be used to prevent and decrease symptoms of headaches is due to its high magnesium content. Magnesium is one of the most commonly used minerals for migraine management. It is found in our body tissue and that includes our brains. Stress (one cause of and response to headaches) drains magnesium from the body, so what better way to relieve stress and prevent migraine and headache pain then to eat Dark Chocolate!
Now it is important to note that
1) Dark chocolate should be at least 70% cocoa to reap benefits
2) Make sure you are not allergic
3) It should be consumed in moderation as too much can negate the benefits**
There are of course other magnesium rich and nutrient dense foods that can also fight inflammation and build body’s defenses. I strongly believe we should consume as many as we can. We are the supervisors of our bodies and our health. Therefore, we have the power to build the strongest bodies we can!
Now, It’s recipe time!!
Here are two awesome Dark Chocolate and Fig recipes. These recipes supply a “one-two punch” of headache relief. Figs are loaded with potassium, another headache fighters.
Dark Chocolate Covered Figs
Ingredients
1/2 cup dark chocolate chips (brands without milk fat as ingredient, such as Enjoy Life™)
12 fresh Black Mission figs
1/4 cup finely chopped raw walnuts
Directions
Melt chocolate in double boiler or microwave.
Dip figs into melted chocolate, sprinkle with nuts and place on parchment-lined pan.
Refrigerate about 30 minutes, until chocolate & nuts are set and figs are cold.
Salted Caramel & Dark Chocolate Figs
Ingredients
12 large toothpicks
12 dried figs
4 ounces fresh goat cheese
1 teaspoon honey
1 teaspoon balsamic vinegar
1 package (11 ounces) Kraft caramel bits
2 tablespoons water
1/3 cup finely chopped almonds
1-1/2 cups dark chocolate chips, melted
Coarse sea salt
Directions
Line a baking sheet with waxed paper and grease the paper; set aside.
Insert a toothpick into each fig. Make a 1/2-inch cut on the side of each fig. Combine the cheese, honey and vinegar in a small bowl. Transfer to a heavy-duty re-sealable plastic bag; cut a small hole in a corner of bag. Pipe cheese mixture into figs.
Melt caramels and water in a microwave; stir until smooth. Dip each fig into caramel; turn to coat. Place on prepared pan; let stand until set. Place almonds in a small, shallow bowl. Dip bottom third of each fig into melted chocolate; allow excess to drip off. Dip into almonds and sprinkle with salt. Return to pan; let stand until set.
Time and money, the two things we ALL wish we had more of. Seeing how I’m a fitness guy, let me give you some guidance on getting more out of your time.
Each one of us has a laundry list of tasks that steal away our time. Our job, commuting, sleeping, eating, household chores, leisure activities like reading or screen time (TV, phone, computer, tablet), social life (I hope), kids and all of their activities, vacation, class and homework (if you’re a student), just to name a few.
Notice I did not include exercise on that list. That’s because we tend to push it to the bottom of our priority list, or just plain skip it all together. Why? We don’t have time.
Really?
I’m going to call BS on that one. That’s just an excuse. I’ve used it myself. Yes, I know. It sounds bad that a personal trainer says he doesn’t have time to workout. But I’m human just like you. I have good days and bad days too. I have to be more focused and headstrong just like you.
Sometimes I get stuck in the old days when I had time to workout for and hour or more, back before I was married and had a kid. Nowadays, I usually have an hour to change my clothes, warm up, workout, and get cleaned up before my next client. Truly, that only leaves me about 30 minutes for the actual workout. Which, means that I have to be efficient and organized with my time. You can do the same.
Pick two muscle groups and do some strength training to work those groups in an alternate fashion. This should take 20-22 minutes of your workout time. Finish your last 8-10 minutes with cardio intervals. Make sure that you work at a challenging intensity level the whole workout. If you do, you will find that 30 minutes is plenty of time get your desired result.
Your workouts don’t have to be perfect, they just need to be focused and get done. Oh, and lastly, make sure you book a workout time slot in your daily calendar.
For the most part, we eat fast food because its convenient, not because its particularly delicious or good for us. The way the real world is set up, its a lot less stressful to sit in your car for a minute or three for a filling (albeit perhaps not the most healthy or nutritious) meal than it is to shop for ingredients and prepare one for yourself.
However, making your own dish doesn’t need to be a huge drag, or eat up large amounts of our oh so precious time.
Here are three healthy recipes to prepare in under an hour.
Greek Pasta Salad
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Ingredients:
2 tablespoons red wine vinegar
5 ounces dried conchiglie pasta (2-1/2 cups)
1 pint grape tomatoes, halved lengthwise
1/2 seedless cucumber, quartered lengthwise
1 yellow bell pepper cut into
1 cup canned cannellini beans, rinsed and drained
1/2 small red onion, diced
2 ounces reduced-fat feta, cubed
1/4 cup pitted Kalamata olives, halved
1/4 cup chopped fresh mint
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon minced fresh garlic
1 teaspoon honey
1/2 teaspoon Dijon mustard
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Directions:
Cook pasta according to package directions. Drain, rinse under cold water, drain again and transfer to paper towels to absorb excess water.
Combine tomatoes, cucumber, bell pepper, beans, onion, feta, olives and mint in a large serving bowl; add pasta and mix.
In a small bowl, whisk together oil, vinegar, lemon juice, garlic, honey, mustard, oregano, salt and black pepper. Pour over the pasta and vegetables; toss well.
Season with additional salt and black pepper to taste; serve.
Servings Per Recipe: 4
Vegetable Stir Fry With Noodles
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Ingredients:
2 tablespoons vegetable oil
1/2 head purple cabbage
2 green bell peppers
2 carrots
1 yellow onion
2 -3 oz bricks ramen noodles
1/4 cup soy sauce
3 tablespoons brown sugar
2 tablespoons Sriracha or less
1 tablespoons cornstarch
3 green onions, sliced
handful cilantro (optional)
Directions:
Remove the core and any wilted outer leaves from the cabbage, then cut it into very fine strips. Cut the onion and green bell pepper into thin strips as well.
Use a large holed cheese grater to shred the carrots.
In a small bowl prepare the sauce by stirring together the soy sauce, brown sugar, sriracha, and corn starch.
Begin to cook the noodles according to the package directions (boil for 3 minutes, or until tender).
Drain the cooked noodles in a colander.
Heat the vegetable oil over medium high heat in a large skillet until it is hot and shimmering.
Add the vegetables and sauté for only a few minutes, or until the vegetables just begin to soften.
Pour the prepared sauce into the skillet and continue to sauté for one to two minutes more, or until the sauce has thickened and coated all of the vegetables.
Turn off the heat.
Add the cooked and drained noodles to the stir fried vegetables and toss to combine.
Top with sliced green onions and a handful of fresh cilantro, if desired.
Servings Per Recipe: 4
Grilled Pineapple Chicken
Prep time 15 minutes (20 minute marinade)
Cook Time 25 minutes
Total Time 40 min (45 min)
Ingredients:
1 cup ketchup
1/4 cup low-sodium soy sauce
1/4 cup honey
1 tablespoon yellow mustard
1/4 cup brown sugar
1 clove of garlic, minced
1 (20 oz) can pineapple slices, juice reserved
4-6 boneless, skinless chicken breasts
Directions:
In a saucepan over medium heat, add the ketchup, soy sauce, honey, mustard, sugar, garlic, and juice from the can of pineapple slices. Bring to a simmer and cook gently until thickened, about 10 minutes. Set aside and cool.
Pour half of the sauce into a resealable gallon-sized plastic bag, place chicken breasts inside the bag, and place in the fridge to marinate. Place remaining sauce in a small bowl and keep in the fridge until you are ready to use it.
Remove chicken from fridge after it’s done marinating (discard marinade sauce). Heat an outdoor grill or a grill pan and cook chicken breasts on the grill, basting regularly with the reserved sauce, until cooked through, about 10 to 15 minutes.
Add reserved pineapple rings to the grill, cooking for just a minute or so on each side (until the grill marks start to appear). Serve chicken a grilled pineapple slice on top.
Breakfast: Fried egg with rosemary-roasted potatoes
1 1/2 pounds small red-skinned potatoes
1/8 cup virgin olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 tablespoons minced garlic (3 cloves)
2 tablespoons minced fresh rosemary leaves
Instructions: Pre-heat oven to 400 degrees. Cut the potatoes in half or quarters; toss the potatoes with all of the ingredients until well coated. Spread the potatoes into one layer on a baking sheet; roast in the oven for 1 hour, or until browned and crisp. Flip twice with a spatula during cooking to ensure even browning.
Lunch: Fall Spinach Salad
Spinach
Sliced apples
Gorgonzola cheese
Roasted walnuts
Balsamic maple vinaigrette
Dinner: Roasted root veggies with citrus – herb roasted chicken
Ronda:
Breakfast: Pumpkin Smoothie
1 c. almond milk
1/2 c. pureed pumpkin
1 TB of Almond Butter
Pumpkin Pie spice
Nutmeg
Vanilla Shakeology
Blend and enjoy
Lunch: New Favorite Salad – not necessarily fall ingredients but a new find for me
Arugula
Avocado
Hard Boiled Egg
Toss in Shitake Ginger Dressing
Dinner: Robin Marin’s Famous Chicken Noodle Soup
1 TB of olive oil
2 stalks of celery – diced small
2 medium carrots – diced medium
1 medium carrot – diced small
Salt and Pepper
4 c. chicken broth
1 1/4 lb of boneless, skinless chicken breasts
1 cup of Fideo cut pasta (or vermicelli or angel hair pasta broken)
1/4 c. fresh dill
Instructions: In a large pot, heat oil over medium heat. Add celery, carrots, onion and cook until crisp-tender, season with salt and pepper. Add broth and 4 cups of water and bring to a boil. Add chicken; reduce to a simmer and cover. Cook until chicken is cooked through about 10 minutes. With tongs remove chicken and shred into bite-sized pieces. Add pasta to pot and cook until tender, about 4 minutes; season with salt and pepper. To serve, stir in chicken and dill.
Nestor:
Nestor’s Perfectly Grilled Sweet Potatoes
Ingredients:
2 large organic sweet potatoes, cut in half lengthwise
2 tbsp Organic extra virgin olive oil
Fresh cracked black pepper to taste
Fresh cracked sea salt to taste
Organic salted butter to taste
Instructions: Preheat grill on HIGH heat until remnants of old food and grease on the cooking grates are charred and smoking. Turn the burners off and then brush the cooking grates clean.
In a shallow pan or dish, arrange the sweet potato halves cut-side up. Drizzle the cut sides of the potatoes with the olive oil, and then lightly sprinkle the cut sides with the fresh cracked black pepper and sea salt to taste.
Setup grill for cooking on INDIRECT MEDIUM heat (middle burner turned OFF, side burners turned on to MEDIUM heat). Using tongs, place the sweet potato halves cut-side up on the cooking grates in the MIDDLE of the grill over the burner that is turned OFF). Close the lid and cook for 35-40 minutes, or until the cut sides are caramelized and the potatoes feel soft when squeezed gently with tongs. Remove potatoes from grill and serve hot with butter on the side. (Since the grilled potato comes out of the skin very easily at this point, I like to scoop it all out of the skin and mash/melt butter into it while it is still hot on the plate – yummy!!)
Dinner: Salmon filets seasoned with olive oil, fennel, salt, and pepper paired with Brussels sprouts with olive oil, salt, black pepper, red pepper flakes.
Quaker Old Fashioned Oats made with water and flavor it with a little butter and brown sugar.
Chuck:
Dinner: For those of us who are a bit ‘kitchenally challenged’ (such as myself) the crockpot is a valuable tool. You can pretty much just dump stuff in it and go on about your day. By the time you go to work, finish errands, play a little PlayStation, and remember that you were cooking something, its time to eat.
Here is a recipe for: Beef Stew
2 tablespoons olive oil
2 pounds stew meat, cut into 1-inch cubes
Salt and freshly ground black pepper, to taste
1 pound baby red potatoes, quartered
4 carrots, cut diagonally into 1/2-inch-thick slices
1 onion, diced
3 cloves garlic, minced
3 cups beef broth
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon smoked paprika
2 bay leaves
1/4 cup all-purpose flour
2 tablespoons chopped fresh parsley leaves
Instructions: Heat olive oil in a large skillet over medium heat.
Season beef with salt and pepper, to taste. Add beef to the skillet and cook until evenly browned, about 2-3 minutes.
Place beef, potatoes, carrots, onion and garlic into a 6-qt slow cooker. Stir in beef broth, tomato paste, Worcestershire, thyme, rosemary, paprika, caraway seeds and bay leaves until well combined; season with salt and pepper, to taste.
Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.
In a small bowl, whisk together flour and 1/2 cup stew broth. Stir in flour mixture into the slow cooker. Cover and cook on high heat for an additional 30 minutes, or until thickened.
Serve immediately, garnished with parsley, if desired.
I know that sounds a little strange, but it is definitely what we all should do more of to stay hydrated and healthy. For most of our lives, we have all been told that we must drink at least 8 glasses of water a day to maintain good health and to stay hydrated. Unfortunately, like a lot of the best health recommendations, many of us don’t get enough water and often find it difficult to get those 64oz in every day. On top of that, many people also don’t even like water!…crazy right?! The good news is there are other ways to stay hydrated without “drinking”. We can eat our water as well.
First, lets take a brief look at the importance of hydration. Our bodies are more than half water and therefore we depend on water to survive and function properly. Water helps our bodies detox and remove waste, regulate body temperature, lubricate our joints and stay satiated (which is great for all those looking to decrease weight, because the more satiated you are the less likely to overeat!). These are some of the more common and known reasons to drink and stay hydrated, but the benefits go far beyond that.
Healthy hydration also helps decrease high blood pressure and cholesterol. For those with skin issues, like eczema, psoriasis or acne, water helps the skin stay moisturized and eliminate toxins so can have that skin “glow”. It decreases constipation, fatigue, kidney infections as well as speed up joint repair and more. Overall, we NEED water!!
So, how can we make sure we get enough? Many foods are made up of majority water. And since another reason many people don’t get enough, is due to the sometimes frustrating side effect of having to run to the bathroom – frequently. The H2O in food is confined within it’s structure, so when we eat instead of drink, it stays in our system longer due to the slower absorption. Therefore running to the bathroom becomes less of a “must do” activity. We also get more fiber and nutritional benefits that are already in that food’s make up. The icing on the cake is taste and variety!
The ways to enjoy these foods are endless so I charge you to pick one or all of these foods, find a recipe and Eat Your Water! Here is a classic and delicious Cucumber & Tomato Salad, a 2 in 1!
Ingredients:
• 2 medium cucumbers, thinly sliced
• 2 cups grape or cherry tomatoes, sliced lengthwise
• 1/2 red onion, thinly sliced
• 1/4 teaspoon black pepper
• Sea salt to taste
• 2 tablespoons fresh dill
• 2 tablespoons whit balsamic vinegar
• 1 tablespoon Extra-Virgin Olive Oil
• 1 teaspoon yellow or Dijon Mustard – sugar free of course.
Directions:
In large salad bowl combine cucumbers, tomatoes and onion. Whisk together the remaining ingredients and pour over cucumber mix to toss and coat.
In a previous post I talked about the various names and dangers of a high intake of sugar in our bodies (https://becomepowerful.com/2018/02/01/sugar-by-any-other-name/ ). It bears repeating that added hidden sugars should be avoided as much as possible. So where should you turn? Sugar substitutions seem to be a “no brainier” right? Processed sugar leads to higher calorie intake, weight gain, heart disease, cardiovascular disease…artificial sweeteners are zero calorie! So I’ll lose weight, avoid Type 2 Diabetes and all the above. Right? Sadly no, that is not the case.
Regrettably, more and more research has shown that the use of artificial sweeteners have the exact opposite effect on our bodies. Studies have shown that those who consume high amounts of diet drinks per week are twice as likely to become overweight and obese compared to those who don’t. These non-nutritive sweeteners are found in so many of our daily consumed foods that we are regularly taking them in without even knowing it. Since they are far more potent than sugar, the more we use consume, the less likely we are to enjoy naturally sweetened foods (like fruit). Which leads to less fruit intake.
There are 6 FDA approved artificial sweeteners: aspartame, sucrulose, neotame, saccharin, Ace-K and advantame. However, the most frequently known come in the little yellow, blue and pink packets: Splenda, Sucrolose, Equal, Aspartame, Sweet-n-Low, and Saccharin.
Here are four of the top dangers of Artificial Sweeteners:
1. Weight Gain
2. Increase Type 2 Diabetes
3. Increase risk of Metabolic Syndrome
4. Hypertension and Cardiovascular Disease
Sounds familiar right? These are some of the things we believe we are avoiding and combating by using the sugar substitutes! So the more complete message should really be to avoid processed hidden sugars and all artificial sweeteners. Enjoy the sweetness by Keeping It Real! Use the real, natural, unprocessed and healthier options.
Here are a few of my favorite all natural sugar substitutes:
1. Molasses
2. Stevia
3. Raw Honey
4. Mejole dates
5.Maple Syrup
These substitutes should still be consumed in healthy amounts to maintain a healthy lifestyle. Just remember to avoid the processed sugar, artificial sweeteners. Keep the real stuff and EAT WELL!!
“What’s in a name? Sugar by any other name will taste just as sweet…
yet be just as dangerous!”
Unfortunately, referencing Shakespeare does not carry the same endearing message when talking about sugar.
Most people know that overall, sugar is not the best thing to have in our diets. Even when we are trying to do our best to reduce or monitor our sugar intake, we’ve been ‘duped’ by labels. There are over 56 different names for sugar. A label can read “Sugar 0g” on the label and still contain various forms of sugar. For example:
Common Names For Sugar
Barley malt Dextran Treacle
Beet sugar Dextrose High Fructose Corn Syrup
Brown sugar Diastatic malt Agave Nectar
Buttered syrup Ethyl maltol Maltodextrin
Cane juice crystals Demerara Muscovado
Corn syrup Panocha
The list goes on….
So let’s briefly look at the what, why, where, and how? about sugar.
What? What is sugar, specifically added sugar? “Sugar is the generic term for any disaccharides (e.g. sucrose) and monosaccharides (e.g. fructose, glucose). Sugars’ sweet, crystalline solids are used as sweeteners or preservatives, and are essential structural components of living cells and source of energy in many organisms.” Basically its what makes food taste so good and as a result makes us so addicted!
Why? Why is sugar so dangerous to our bodies and health? Sugar stimulates the pleasure center in our brain and releases the hormone dopamine…. the feel good hormone. Studies have shown that the brain reacts to this reward system the same way it reacts to cocaine. Which means sugar is addictive and the brain wants more of that “feel good” sensation. This leads to more consumption.
“The more sugar you eat…the more sugar you eat!”
Excess sugar can lead to diabetes, obesity, metabolic disease, can make blood acidic, robs body of minerals, suppress immune system, contributes to cancer and much more.
Where? Where and when are we consuming the most hidden sugars? In the United States, people consume over 60 pounds of sugar per year!! It’s commonly found in cakes, cookies, sodas, candy and more. However, often we don’t think about other hidden sugar sources like: canned foods, ketchup, sauces, fruit juice, frozen dinners, salad dressings and the list goes on.
How? How can we avoid being “duped” and take in less sugar? Later we will go into more tips and tricks to make it easier to reduce sugar, but for today it’s simply AWARENESS. Always look at the labels; be aware of what is in your food and the many different names for sugar. Always know what you are putting into your body. I tell clients often:
“If you don’t know what’s in it, then don’t put it in you!”
With that being said, if you can’t spell it, pronounce it, or it sounds like something from your kids’ science class…leave it on the shelf.
This is just part one on this subject; there are many other facets on sugar and how it impacts our health in the days to come!
Until then, continue to live by the Empower mantra and
This post comes to you from EMPOWER’s very own registered Dietician: Anna LaBarre, MS, RDN, LDN.
Research has shown that replacing saturated fat in our diets (found primarily in animal products) with monounsaturated fat (like that found in olive oil, canola oil and avocados) can lower our LDL (bad) cholesterol levels. But in case you didn’t hear the yummy-good news earlier this month– a recent study (published in the Journal of the American Heart Association) showed a moderate fat diet that included an avocado a day lowered overweight and obese study participants’ LDL (bad) cholesterol levels more than when they were consuming a moderate-fat diet or a lower-fat diet alone (without the avocado a day). Participants’ total cholesterol levels, small dense LDL and trigycerides were all lower as well on the moderate fat diet with avocado.
Avocados are a great source of monounsaturated fatty acids, as well as fiber, phytosterols and antioxodants. Researchers say that these other factors may have contributed to the cholesterol-lowering effect of the avocado diet in addition to their monounsaturated fat; more research is needed to say for certain. However, the take-away is that avocados are a great food to incorporate into an overall healthy and cardio-protective way of eating.
Here are 5 ways to eat avocados (and replace saturated fat in your diet):
1) Spread ripe avocado on your sandwich to replace mayonnaise (and thicker slices to replace cheese).
3) Swap the cheese on your salad for avocado slices.
4) Add large chunks of avocado to shrimp or chicken kabobs and throw them on the grill (now there’s no need to bacon-wrap anything).
5) Chop an avocado and toss it with lime juice, a pinch of salt, pepper and chopped red onion and use it to top baked or grilled fish or chicken (step aside sauces and marinades).
Halloween is quickly approaching, and here’s a spooky fact: Americans are expected to spend $2.5 billion on candy this year, according to the National Confectioners Association (NCA). (Just in case you’re wondering, chocolate is the most popular choice, and candy corn is a close second.) The trouble with Halloween candy….it not only sticks to our teeth, it can stick around for weeks and ultimately stick to our waistlines. Halloween commences the holiday season over which the average American gains between one and five pounds. That may not sound like a lot… the real trouble is, we never lose it. As you’re enjoying the Halloween festivities this year, treat yourself to a more filling and nutritious treat:
2 fun size Snickers Bars have the same number of calories as a whole apple and 12 almonds.
1 regular package of milk chocolate M&Ms has the same number of calories as a medium-sized baked potato topped with a cup of steamed broccoli, 2 tablespoons of shredded cheddar cheese and 2 tablespoons of salsa.
10 pieces of candy corn have the same number of calories as 2 tablespoons of hummus and a cup of carrot and celery sticks
3 Jolly Ranchers have the same number of calories as nearly 3 cups of air-popped popcorn sprinkled with savory spices.
What’s your healthy Halloween snack? Leave a comment in the section below or on any of our social media sites!
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