Do you have a sweet tooth?  From time to time, I need my candy fix.  My weakness is taffy or anything chocolate.  Typically, I do not give into temptation; however, this is the time of orange and black, not to be mistaken with “Orange is the New Black,” but this is the season where there is no shortage of candy.  As orange and black themed packaging overloads the aisles of many stores, offices, and homes, there is temptation everywhere.  According to the National Retail Foundation, Americans purchase about 600 million pounds of candy each year for Halloween, which is equivalent to the weight of 6 Titanic ships.  The average of American households will spend $47 on Halloween candy.  So where does all that candy go?  Well, the average American will eat 3.4 pounds of candy over Halloween.  The consumption of this much candy is not good for your teeth or waistline, as most candies are high in added calories, sugar and fat.

Whether or not this is the one time out of the year you indulge in sweets as you pick your favorites from your child’s plastic pumpkin or from the desks of your co-workers, you do have options to make a healthier choice.  Here are a few popular Halloween candies that have been deemed a healthier or better option compared to their sweet counterparts.

Better Candy Choices

Reese’s Peanut Butter Cups vs. Snickers
Better Choice: Snickers

Reese’s Peanut Butter Cups has more protein, but compared to two fun size pieces of Snickers, Snickers contain less total fat, saturated fat, and 10 less calories.

Peanut M&M’s vs. Skittles
Better Choice: Peanut M&M’s

A snack size bag of Skittles contains 61 calories.  Though the same size bag of Peanut M&M’s contains more calories, 91 calories, it is lower on the glycemic index, and will release sugars slower into the bloodstream; whereas Skittles will spike your blood sugars at an increased rate.

Twix vs. Kit Kat
Better Choice: Kit Kat

A Kit Kat has 20 less calories, and less saturated fat and sodium.

Candy Corn vs. Tootsie Roll
Better Choice: It’s a tie.

Candy corn one of the most popular candy choices during Halloween, there is even a day designated to it; October 30th is National Candy Corn Day.  However, Tootsie Rolls and candy corn have the same nutritional value if you were to consume 26 pieces of candy corn or 6 pieces of the bite sized Tootsie Rolls.

Butterfinger or York Peppermint Pattie
Better Choice: York Peppermint Pattie

For three fun size York Peppermint Patties, it contains 150 calories, 3 grams of fat and 15 miligrams of sodium.  Two fun size Butterfinger bars contains 200 calories, 8 grams of fat, and 100 milligrams of sodium.

Starburst or Jolly Rancher
Better Choice: Jolly Rancher

Consuming three pieces of Starburst candies has fewer calories compared to a Jolly Rancher.  However, since Jolly Ranchers are hard candies it takes longer to finish, and you will be less likely to eat more. 

Sweet Tarts or Smarties
Better Choice: Smarties

Do you sometimes think who eats Smarties?  I know I do, and now you know why.  For an individual roll of Smarties it contains 25 calories, and 5 grams of sugar.  As for Sweet Tarts, it contains 50 calories and 13 grams of sugar for 8 pieces.

Pay Day vs. Milky Way
Better Choice: Milky Way

In two fun-size pieces of Milky Way, it contains 50% less fat and sodium.

Almond Joy vs. Mounds
Better Choice: Another tie.

It’s a tie between the two.  For each fund size Mounds and Almond Joy, they both contain about 80 calories, have equal amounts of fat, 4.5 grams, saturated fat, 3 grams, and carbohydrates, 10 grams.

While the average amount of candy consumed is more than three pounds during Halloween, just remember moderation is important.  You can curb your sweet tooth with juicy fruit, low-fat yogurt with honey, or dark chocolate if you need a chocolate kick.

Oh no, Valentine’s Day is coming up and you know what that means- Chocolate… EVERYWHERE. It’s in the front of the grocery store as you walk in, it’s advertised on every website you visit at home, and it’s even generously available at your workplace for the whole month of February. Nothing succeeds more than Valentine’s Day in making you feel like crap if you, A. Don’t have someone special, or B. Are trying to avoid sweets. Well I am not a love doctor and I can’t build you a significant other (by the 14^th at least), but I can make you feel a little better by telling you that although Valentine’s Day maybe be your enemy this time of year, chocolate doesn’t have to be.

Photo by: Dramafever

With many things in life progress is made, not by trying to be perfect and of course not by completely giving up, but by making better choices. If you’re a chocaholic like me, you may find yourself constantly struggling to balance a healthy and fit lifestyle with your love of chocolate always on the tip of your taste buds. Well I am here to tell you that you can you still reach or maintain your health goals while satisfying your love for chocolate.

In a nutshell, certain dark chocolate:

• Can help lower blood pressure and heart disease
• Contains many antioxidants that fight against free radicals
• Satisfies hunger for a longer period of time
• Is a great choice for diabetic because in moderation of course
• Can help reduce stress

Click to read more about the possible benefits of dark chocolate. 

10 Products to Satisfy Your Chocolate Cravings

Remember when I said that thing about progress and making better choices? Well now I am going to help you make better choices by providing you with a list of health products that I believe are great for satisfying chocolate cravings.

1. Metromint Chocolatemint Water- Chocolate infused water. Just the right amount of chocolate flavor to satisfy your sweet tooth without grossing you out. One of my personal favorites.  Buy

Calories-0. Calories from fat-0. Carbs-0. Fiber-0.

2. Teraswhey Dark Chocolate Protein Powder. Throw some in your post-workout shake or make some chocolate milk. Buy

Calories-110. Calories from fat-15. Carbs-5. Fiber-1.

3. Betty Lou’s Chocolate Powdered Peanut butter- Powdered peanut butter is great because it has significantly less calories, oh yeah and this one is mixed with chocolate. Spread it on a banana or mix it in with some yogurt. Buy

Calories-40. Calories from fat-10. Carbs-6. Fiber-2.

4. Numi Chocolate spice or Chocolate mint tea- All the great benefits of tea, along with the great benefits of chocolate. Double whammy. Buy

Calories-5. Calories from fat-0.5. Carbs-0. Fiber-0.

5. Alpen Dark Chocolate Muesli Cereal- A much healthier alternative to cocoa puffs. Buy

Calories-170. Calories from fat-23.4. Carbs-30. Fiber-3.2.

6. Annie’s Homegrown Double Chocolate Chip Granola Bars. Oh look, you’re getting double the chocolate and double the benefits. Score. Buy

Calories-110. Calories from fat-30. Carbs-21. Fiber-3.

7. Garden of Life Chocolate Macadamia Nut Protein Bar- An excellent source of antioxidants, protein, AND fiber. Triple threat. Buy

Calories-230. Calories from fat-70. Carbs-25. Fiber-9.

8. NuGo Slim Brownie Crunch Protein Bar- It’s a healthy chocolate brownie protein bar. Do you really need more convincing? Buy

Calories-190. Calories from fat-50. Carbs-19. Fiber-7.

9. ACURE dark chocolate mint lip balm-No of course you don’t eat this, but I have a theory that if you smell it on your lips long enough your chocolate craving will die down. Buy
10. Wrigley’s EXTRA mint chocolate chip desserts delight gum-A good way to get that chocolate taste in your mouth for a while without consuming it. Disclaimer: This product contains some ingredients that I would not recommend you ingest on a regular basis.  **Wrigley gum can be bought at most grocery stores, markets, and gas stations

Calories-5. Calories from fat-0. Carbs-2. Fiber-0.

11. One-A-Day Chocolate brownie Multivitamin vitacraves- These guys are geniuses. A chocolate flavored multi-vitamin. To a chocolate lover, that’s a lot of bang for your buck. Buy

Calories-20. Calories from fat-0. Carbs-5. Fiber-0.

Almost all of the products listed above are available at Sprouts Farmers Market.

Now you may have noticed that some products above were in bold while others weren’t. The items in bold are special because they represent not only a good way to curb a chocolate craving, but a significant amount of fiber. Fiber is important for many reasons including:

• Promoting intestinal health
• Slowing the rate of digestion, which leads to better blood sugar control
• Playing a role in lowering LDL cholesterol
• Inducing the “feeling fuller longer” effect on your appetite preventing overeating
• Lowering the risk of developing a heart attack, diabetes, high blood pressure, stroke, obesity, and certain cancers

The presence of fiber in anyone’s diet is necessary, but it is extremely beneficial for a diabetic or prediabetic in particular. On top of all the previously listed benefits, Fiber has the ability to help control the rise of blood sugar in your body after a meal. Fiber directly affects carbohydrates, which must be closely monitored in diabetics and prediabetics. These bold products are really GOLD products for diabetics who love chocolate. Not only do all the bolded products contain a significant amount of fiber, but they also contain less than 30% of calories from fat.

So don’t be afraid to indulge a little come Valentine’s Day, you deserve all the benefits that chocolate has to offer you.

Winter holidays is a fun time of year to spend time with your loved ones and reflect on all the hard work you have put into attaining your health goals over the year. However, with holiday cheer comes endless temptations of the season’s high calorie favorites lurking around every corner — goodies appearing in homes and offices at Thanksgiving and continuing on until the next year. With nearly two months of celebrating, most Americans gain about a pound or two by New Year’s Day from the holidays. Even though it’s just a pound or two, most Americans don’t lose the weight they gain during the winter holidays and add up year after year. Don’t fall into this trap! Keep focused on your health goals you’ve set while still enjoying the winter holiday season. It is still possible to enjoy holiday goodies without the dreaded weight gain. You can still indulge in the foods you like, but be aware of the amount out eat. Portion Control is KEY.

Portion Control Tips to Avoid Holiday Weight Gain

Photo by Abernethy Laurels

Follow these tips to help you avoid overindulging and holiday weight gain:

–        Never Arrive Hungry. Plan ahead to help you maintain discipline in the face of temptation. Try to have a nutritious snack such as raw veggies or fruit before attending holiday parties. If you do arrive hungry, drink some water to fill up before filling up your plate.

–        Divert Your Attention. Holiday parties are not all about the food. Make socializing and enjoying the company of your friends and family, rather than food, the focus of the event.

–        Pace Yourself. No need to eat until you’re stuffed. Chew slowly and munch at a leisurely pace to fill you up with less food. Try putting your fork down after each bite to keep yourself in control.

–        Keep Track. It is easy to lose count of the small bite-size appetizers. Keep track by stashing a toothpick in your pocket for each one. Set a limit beforehand and stick to it.

–        Outsmart the Buffet. When dinner is served buffet style, use the smallest plate available and don’t stack your food. Aim for the simplest foods such as fresh fruits and vegetables or shrimp cocktail. Watch out for sauces and dips. Don’t stand near the buffet table. Keep your back to it so you won’t even see it.

–        Be Choosy About Sweets. Spend your calories on the special treats you really want. Be selective and limit your indulgences to small portions or only what is very sensual to you.

–        Bring Your Own Treats. Consider bringing a low-calorie treat that you know you’ll enjoy, which will make the more fattening alternatives less tempting.

–        Limit Alcohol. Plan how much alcohol you’ll drink and stick to it. It’s about control, not calories. More alcoholic beverages loosens inhibitions, resulting in less control over what you eat and contributing to higher calorie consumption. If you feel out of place without a drink, sip water or club soda so you have something to carry like everyone else.

–        Keep Portions In Mind. Downsize to healthy portions when filling up your plate by learning to “eyeball” your food to gauge what’s too much and what’s just right. The following chart shows how to use our hands as guidelines to control our portions:

With these tips in mind, sticking to your goals may feel a little bit more achievable. Remember to stay focused, disciplined, and have fun in the process! Happy holidays and cheers to a happy and healthy New Year!

All year long, you have been eating for your health. You have included more fruits and vegetables and cooked your own meals. But did the food you ate belong on the naughty or nice list? If you have been eating well all year, chances are your meal and snack options belong on the nice list. However, there are various misconceptions about certain food, like fat. Fat is notorious, and many people stay away as much as possible. Healthy fat like monounsaturated, polyunsaturated fats or omega-3 fats that come from olive oil, fish or nuts are actually good for you. Healthy fats can protect your heart and support overall health. There are more foods and/or ingredients that have gotten a bad reputation, but in actuality they are quite healthy (in moderation of course, always look at serving size).

Here’s a list of some “bad” foods you should be eating.

 – Peanut butter. It is considered fattening. Peanut butter may be high in fat, but a little goes a long way, and a tablespoon will do. Peanut butter is a good source of protein, folate, and vitamin B.

– Red meat. Beef is full of saturated fat and is high in cholesterol, but lean cuts of beef are low-fat sources of protein and iron. Look for cuts that are deep red and have less marbling, which are the white spots of fat. Try flank or strip steak, sirloin or filet mignon.

– Chocolate (my kryptonite). Chocolate is high in sugar and fat, but in fact dark chocolate is best, and even has heart healthy benefits. Dark chocolate contains flavanols, which are antioxidants with a blood-thinning effect. Dark chocolate has also been shown to help with stress.

– Potatoes. They rank high on the glycemic index, which can increase blood sugars significantly. This is problematic for people with diabetes. However, potatoes are a good source of fiber, potassium, and vitamin C. Bake a potato and drizzle with olive oil. The fat from the olive oil will slow down the absorption of the potato’s carbohydrate, preventing the spike in blood sugars.

– Nuts. Nuts like peanut butter are full of fat. However, nuts contain unsaturated fat, the healthy kind. Depending on which nut it is they have added benefits, such as pistachios contain lutein and zeaxanthin, which are good for the eyes. Almonds provide vitamin E and walnuts have heart healthy omega-3 fats. Be careful with your portion size because they do provide a lot of calories, one ounce of nuts contain about 160 – 200 calories.

– Bread. I’ve heard bread is bad. That is the case when the bread is refined and highly processed, which is the typical white bread. Whole grain or 100% whole wheat bread is actually good and it is recommended by the Dietary Guidelines for Americans to make half the grains you consume whole grains.

Enjoy your holiday festivities with family, friends, and some food that is actually not that bad after all. Happy Holidays!

In search of a holiday gift that will have its recipient tearing the box open to try it out right away? No, it’s not the iPhone 6 plus, although it can be used in conjunction with one! This nifty gadget takes living a healthier lifestyle to a whole new level with its customized set-up and feedback, aesthetically pleasing visuals, easy portability, and unique features.  This item revolutionizes eating healthier, staying fit, and reaching personal goals. The best thing about this product is that you only need one to benefit your entire family! What is it? The Prep Pad by The Orange Chef Co. is essentially, a smart food scale that links to your apple device through Bluetooth using an app called Countertop. It identifies the nutritional density of a food item or meal according to its weight.

Photo by : WIlliams-Sonoma

What does it do?

Objectively, the Prep Pad:

• Provides you with a customized nutrition label for a specific food item or meal based on its weight
• Displays a pie chart that is divided into carbs, proteins, fats and overall calories
• Upon placing an item on the scale and identifying what it is using the smart search, it will tell you the nutritional information for the specific item (including micro-nutrients/vitamins)
• Upon placing an entire meal on the scale, and identifying each item individually, it will tell you the nutritional balance of your meal in accordance to your personal health goals, height, age, weight, gender, and activity level
• Tracks your food intake and saves it to the Countertop app so that you can review, and refer back to it for certain meals or recipes

Subjectively, the Prep Pad:

• Makes you more self-aware and conscious of exactly what you’re putting into your body
• Helps prevent overeating by teaching you proper portion sizes
• Educates you to recognize how much a portion is by the size of an item (also a good way to teach kids how much an ounce is, etc.)
• Helps raise and promote overall awareness of nutrition and what you’re eating
• Makes you mindful of your eating habits
• Will make an awesome holiday gift for someone special!

What else can it do?

 – It can save your meals or individual food items to your “favorites” for future reference and easy access to frequently eaten foods so you don’t have to re-enter or re-weigh it

-It can level out bowls and other containers for bigger items that won’t fit on top of the Prep Pad or for foods with messy consistencies such as sour cream so that they’re not accounted for in the weighing of a food item

– It provides you access to review your nutritional intake at any time (by meal, day, week, etc.)

– It has the option to divide meals into serving sizes by selecting the number of people who will be eating it

– It keeps track of your calorie intake and provides you with a “balance score” (out of 100, with 100 being completely balanced), based on your nutritional health goals along with your height, weight, age, gender, and activity level to help you create balanced meals and stay on track with your goals

– Has a barcode scanner for items that are not in the more than 300,000 item search library

-Has the ability to have multiple different items on it at once and still provide their individual nutrition info, as well as the overall nutrition info for the entire meal by providing the option to change the item as soon as there is a change in weight on the scale. For example, if I put a handful a blueberries on the scale, enter blueberries, and am presented with its weight and nutritional information, I could then put a handful of almonds on the scale and enter almonds, it will give me the nutritional information of the almonds according to the added weight (difference in weight before and after the almonds were added)

– Allows you to share recipes or meals on social media easily or through email/messaging

– Can be used in conjunction with the “Jawbone UP” activity trackers to sync your exercise and suggest meals and recipes for you to replenish your body after a workout based on your health goals

I downloaded the Countertop app on my iPhone and created an account using my email account (you can also use Facebook for convenience or if you plan to share a lot of stuff on social media). After creating my account it then asked me a few questions in three separate categories, and this is what it looked like: “About Me”

1. What’s your name?
2. What’s your height?
3. Are you male or female?
4. What is your birthdate?
5. What is your current weight?
6. What is your weight goal? (lose/gain/maintain)

In the next section, “Activity” it asks you to rate your activity level on a scale of 1 to 5, and here’s how they described the levels

1. Sedentary- No purposeful(or intentional) exercise
2. Light- Exercise equivalent to 4,000 steps a day
3. Moderate- Moderate exercise 3-5 days a week (included activities like Yoga)
4. Heavy- Moderate or more vigorous exercise most days of the week (sports)
5. Exceptional- Intensive training (extreme athletes training for marathons, triathlons, etc.)

The last section titled “Calorie Goal” provides you with a daily calorie goal to follow recommended by USDA based on the information you provided in the previous two sections. It also provides you with the recommended balance pie chart from the USDA that states a balanced meal consists of 50% carbs, 30% fats, and 20% proteins. There is an option to customize your pie chart percentages as well. When I entered my information (Hayley, 5’3, Female, June 18^th 1992 (22 years old), 130lbs, I want to maintain my weight. I do heavy activity), the USDA recommended my daily calorie intake to be 2,505 calories per day. Everyone’s recommended calorie intake is going to be different, depending on the personalized info they entered. Overall this product does a fantastic job promoting a healthier lifestyle. It’s educational, portable, and easy to use. Everyone has something to gain by having a Prep Pad, and it would be a perfect holiday gift for

• Your health conscious friend
• A person you know that is trying to become more health conscious
• Someone you care about that YOU want to become more health conscious
• Visual learners
• Technology hoarders
• Your calorie counting friend
• Athletes
• That one person you know that’s always on a diet
• People with diet restrictions

The Prep Pad is a perfect holiday gift to give right before the start of the New Year when everyone is making strides towards living a healthier lifestyle. It truly is a gift that keeps on giving.

Father’s Day is just a few days away!! Whether it be the person who raised you, your partner in creating a healthy home, or just an outstanding “Dad” in your life, this Sunday is the day dedicated to thanking them for the impact they make in your life, each and every day.

With such limited time, how do you find just the right way to say “Thank You“ to the person who has made such a big difference in your life? Don’t worry, we’ve got you covered! With millions of ideas to choose from, whatever the perfect gift may be, you’re sure to find it on Amazon.  Oh and, using 2-day free shipping from Amazon Prime (free trial), you’re sure to get your gift to Dad on time. (He’ll be so impressed with your punctuality!) Not only that, but you’ll be giving Dad the perfect gift that also gives back! 

Shop Now!

Click here to start shopping!

Amazon not only gives you great gift ideas for Father’s Day (and every other day of the year),  through a program called Amazon Smile – Amazon also gives back! Amazon Smile is the same company as Amazon – same great products, same great service. You can even sign-in using your existing Amazon account, so doing good is hassle free.  The big difference is when you shop on Amazon through the the Amazon Smile link, a portion of your dollars are donated to charity. In fact, in honor of Father’s Day, Amazon will donate $5 and 0.5% of sales to the Skinny Gene Project  (a division of the J. Moss Foundation).

Did you know that for every $5 we receive, we can sponsor 1 more person in our nutrition outreach program, giving them the chance to learn how to eat to defeat type 2 diabetes. 

So, when you shop on Amazon through our special Skinny Gene page, you will be supporting our efforts to bring diabetes prevention programs to low-income neighborhoods that need them most.   So the dollars you’re spending on Dad can really make a difference in our fight against type 2 diabetes.

Doing good while shopping for Dad has never been so easy!

Just follow these simple steps to celebrate Dad..

1. Visit Amazon through our special Skinny Gene page. This ensures your purchases will go towards diabetes prevention.  Visit Amazon>>

2. Log into your Amazon account (or create one). Log in now>>

3. Start Shopping! If you’re looking for gift ideas, you may want to browse through all the Father’s Day Gift categories for a little inspiration, which includes..

• Father’s Day Deals
• DIY Dad
• Dapper Dad
• Gadget Dad
• Media Mogul
• Sporty Dad
• The Hobbiest

Still not sure?  You can always give Dad an Amazon Gift Card! Shop now>>

4. Smile! You just celebrated Dad, while doing something good! (He clearly raised you right!)

#ShopSkinnyGene

“Being a full-time mother is one of the highest salaried jobs… since the payment is pure love.” – Mildred B. Vermont

In honor of Mother’s Day, we would like to share this great video with you, which shows why being a mom is the “World’s Toughest Job”.

The men and women participating in this job interview for the “director of operations” were under the impression that it was for a real position, but the “employer” had a different objective in mind. When he described the extreme conditions of the job to those being interviewed, they reacted by saying it was inhumane or questioned if it was even legal. When the “employer” finally revealed that he was describing the job a mom does, it brought tears to many of the men and women’s eyes as they thought about their own moms and all of the wonderful things they have done in their lives.

Ironically the world’s hardest job – a mom – is the one that is least appreciated. The job is 24/7 and 365 days a year. It is all encompassing, and they do not get any breaks and are not paid. Although being a mom is non-stop and consuming of every part of your life, it is described as one of the most rewarding experiences you will ever have in your life. They are rewarded with the love and happiness of their children. To be a mom is to be completely selfless; they place their children’s well-being as their top priority and constantly put their own needs on hold. Moms are our listeners, healers, personal chefs, cheerleaders, and an infinite amount of other things. Personally, I would not be the person I am today without my mom and her unconditional love and continual support.

Even though Mother’s Day is only once a year, moms deserve to be appreciated all year round. They deserve so much more thanks than they get for all that they do and sacrifice for their children. This Mother’s Day I hope all of you that are moms are pampered and showered with love because you deserve that and so much more.

Wishing you all a Happy and Healthy Mother’s Day!!

Your Skinny Gene Family!

The month of December, right on cue, is flying by!  The parties have begun and will continue all month long, and of course,  into the New Year!  You may have the same old thought recirculating through your mind this holiday season, how are you going to enjoy the season without upsetting your bathroom scale?

There have been studies to show that weight gain during the holiday season may be as little as one pound for those who are of ideal body weight.  But, for those of us that may be above our desired weight (click to see a BMI chart), the risk for weight gain is increased during the festive season, adding up to 3-7 extra pounds. (1)

Your mission this holiday season is weight maintenance.  But how?  Of course, by watching what you eat.  But you can’t stop there; you must get your heart rate up to burn some extra calories.  Even though we usually have the best intentions to eat well and exercise, there is one more key factor that can interfere with your plans for a healthy holiday season. It is an unfortunate thing called stress, which is obviously increased at this busy and financially straining time of year.  The trifecta for weight maintenance must include all three important preparations – nutritional, physical, and psychological preparation!

Here are 12 recipes, 12 exercises, and 12 tips to help you enjoy your holiday season, starting and ending at the same weight!

12 Healthy Holiday Recipes

1.) Sleigh Driver – Eating Well – Skinny Gene modification: substitute Splenda for sugar

This scrumptious nonalcoholic punch adds pear, cranberries and vanilla to the traditional hot cider.

{Please click on the picture to see the recipe}

2.) Asparagus Guacamole – Taste of Home 

Indulge in some guilt-free dipping with this low-fat version of guacamole.

{Please click on the picture to see the recipe}

3.) Sausage Mushroom Caps – Sunset 

These sausage-stuffed mushrooms are the perfect 1-bite party food. (Tip: Lower the fat by using a reduced fat chicken or pork sausage)

{Please click on the picture to see the recipe}

4.) Brussels Sprouts Salad with Warm Bacon Vinaigrette – Cooking Light 

Brussels sprouts are low in calories, while offering protein, vitamins and minerals to support a healthy body. Unfortunately, they are usually the least favorite vegetable at the table. Hopefully this recipe will convince your loved ones to give Brussel sprouts another try.

{Please click on the picture to see the recipe}

5.) Green & Yellow Beans with Wild Mushrooms – Eating Well 

Simply prepared green and yellow beans with wild mushrooms are easy holiday fare.

{Please click on the picture to see the recipe}

6.) Butternut –Squash Couscous – Delish from Food & Wine 

Butternut squash and chickpeas provide this aromatic dish substantial bite.

{Please click on the picture to see the recipe}

7.) Bulgur with Dried Cranberries – My Recipes from Cooking Light 

Serve this lemony bulgur—an American interpretation of Middle Eastern tabbouleh—instead of the more familiar and expected stuffing.

{Please click on the picture to see the recipe}

8.) Pot Roast with Fall Vegetables – Delish from Good Housekeeping 

Looking for a hearty main dish? This high-fiber, filling  recipe should do the trick.

{Please click on the picture to see the recipe}

9.) Winter Jeweled Fruit Salad – My Recipes from Cooking Light 

Copas de frutas (fruit cups) are popular street food. They typically consist of fresh fruit sprinkled with lime juice and chili powder and are the inspiration for this jewel-colored fruit salad. It’s bright colors makes it perfect to serve for the holidays.

{Please click on the picture to see the recipe}

10.) Black and White Striped Cookies – My Recipes from Cooking Light 

Show off your baking talents with these vanilla and chocolate striped cookies.

{Please click on the picture to see the recipe}

11.) Coconut Macaroons– Self 

Dress up this chewy classic for the holidays with a festive, to-die-for drizzle of chocolate. Oats replace part of the coconut to make this a low-fat yet still satisfying goody.

{Please click on the picture to see the recipe}

12.) Minty Mini-Doughnut cookies – Self

If your looking for a real holiday treat, try these minty mini doughnut cookies. Despite their “sweet” appearance, each only contains 28 calories.

{Please click on the picture to see the recipe}

12 Minute Merry Workout

1 minute jumping jacks

1 minute lunges

1 minute jumping side- to-side

1 minute push ups

1 minute jog in place

1 minute squats

1 minute stair steps

1 minute wall sit

1 minute high knees

1 minute pushups or pike

1 minute sit-up/crunches

1 minute cool down stretch of arms and legs

12 Psychological Stress Relief

1.) Make exercise a top priority – goal of 30 minutes or more everyday throughout the holiday season.  Exercise is a great calorie burning stress reliever!

2.) Plan your party contribution wisely.  By bringing a healthy dish, you are guaranteed a healthy choice on the buffet line of risky choices.

3.) Position yourself away from snacks.  Use the mingling time to catch-up with relatives and friends.  Eat later when you are conscious of what and how much you are eating.

4.) Try rallying the troops for a morning or post meal walk around the neighborhood.  Depending on the time of day, it may be a great time to take in the beautiful holiday lights.

5.) Make of list of things that need to be done, prioritizing them to help keep the stress load low.  Don’t be afraid to ask for help!  Kids can be great present wrappers or help with preparing food!

6.) Get your day started with a healthy breakfast.  You want to be sure to get your metabolism going for the day and prevent overeating later in the day.

7.) Take caution when it comes to alcohol, which often may cause us to lose self control and eat more than planned.

8.) Get 8 hours of sleep every night!

9.) Fill your plate with healthy foods including vegetables, fruit and whole grain dishes.  Dish up small portions of other favorite high fat foods.  Be sure to savor each bite!

10.) Take 15 minutes to yourself – read a book, meditate, stretch, or whatever your heart desires, just try to unwind!

11.) Limit the leftovers!  The holiday meal is most often high in fat, calories, and sodium.  Enjoy these splurges on the day, but do not let the meal be repeated for too many extra servings.

12.) Enjoy the reason for the season and time with the family!  The meal should just be a small part of the festivities.

Maybe this is why when I came across  the Naughty List of Holiday Foods, it really hit home.  I thought it would be great to not only share what holiday foods made the naughty list, but also what easy changes could be made to make them nice.

The Naughty List of Holiday Foods

By WebMD

Thanksgiving is a time to be thankful for family, friends, good health and great food. This year, instead of serving the old standbys — turkey smothered in gravy, candied yams, buttered corn and pumpkin pie — try healthier recipes.

The following healthy Thanksgiving recipes have all of the taste, but less fat, calories and sodium. So serve up a fresh approach to healthy eating this Thanksgiving.

Soups and salads

Turkey and stuffing

Side dishes

Bread and muffins

Healthy desserts