Whoever said filling up on fruits and vegetables has to be dull and tedious obviously never had any fun with their salads.   Salads can be enjoyable, unfussy, and anything but basic. If you know how to build them, they can be hearty and as the summer months approach, a refreshing salad may be just what your body needs. Incorporating more fruits and vegetables into our diet can be heart healthy, help us fight cancer with powerful antioxidants and phytochemicals, and help us with our weight goals thanks to their low calories. Eating a diet rich in fruits and vegetables also helps control glucose levels which ultimately help in lowering A1C levels. According to the World Health Organization, low fruit and vegetable intake is among the top 10 selected risk factors for global mortality. That means including fruits and vegetables into a healthy diet could actually add years to your life!

When creating your salad you want to choose a rainbow of colors, not only because it brightens up your plate, but it also allows for the most variety in vitamins and minerals. Dark leafy greens alone are an excellent source of Vitamin K, which helps our blood, and a good source of Vitamin A, important for eye health. The more colors on your plate, the more you reduce your risk for heart disease, obesity, and certain types of cancer. Not to mention, the more variety you have, the more opportunity for fiber! Fiber is great for keeping blood sugar spikes at bay and helping keep us fuller longer.

Putting together your salad doesn’t have to be a daunting task either. Most can be thrown together in a flash and even use some of last night’s leftovers for quick and easy add-ins. All it takes is a little creativity and a desire for a healthy self.   Let me show you 10 convenient and delicious salads that make it even easier to increase your intake of fruits and vegetables.

10 Convenient and Delicious Salads

1. In honor of National Strawberry Month, this salad includes an entire cup of the delectable fruit which packs a Vitamin C antioxidant punch and is an excellent source of monounsaturated fatty acids thanks to the added almonds.

http://www.wholefoodsmarket.com/recipe/spinach-and-strawberry-salad

2. This warm beet and spinach salad can be a gratifying meal in 20 minutes packed with the vitamin B2 riboflavin, important for healthy blood cells. Toss in some chicken or other lean protein for a truly fulfilling salad.

http://www.eatingwell.com/recipes/warm_beet_spinach_salad.html

3. Step away from the blueberry muffin! If that tart and sweet combo is what you crave, try out this blueberry salad for breakfast (yes breakfast!). Thanks to a little added granola and orange sections, this fiber packed salad will conquer your hunger all morning long.

http://www.blueberrycouncil.org/blueberry-recipe/blueberry-breakfast-salad/

4. This recipe uses fiber and protein packed quinoa for a satisfying lunch when you need something substantial. If tofu isn’t your style, feel free to use any other lean meat or beans you like. Use last night’s quinoa or vegetables and cut the prep time for this salad to 5 minutes!

http://www.fitnessmagazine.com/recipe/quinoa-smoked-tofu-salad/ 

5. This amazing Thai beef salad will have everyone at the dinner table asking for more vegetables.   This effortless meal is a great way to get the whole family loving their greens thanks to low calorie romaine lettuce hearts full of folate and Vitamin K.

http://www.prevention.com/food/cook/20-low-calorie-salads-wont-leave-you-hungry/thai-beef-salad

6. No extra dressing needed for this vegetarian taco salad thanks to a little salsa. This nourishing salad is not only filling with its 8g of fiber and 13g of protein, but also rich in the powerful antioxidant lycopene that promotes a healthy heart and immune system.

http://www.webmd.com/food-recipes/vegetarian-taco-salad

7. Not a fan of lettuce? No problem! Try jicama like in this speedy and uncomplicated salad instead. Jicama is rich in fiber and vitamin C, not to mention refreshing on a warm day.

http://www.fettlevegan.com/recipes/zesty-jicama-salad-with-avocado-cilantro-lime

8. In less than 15 minutes you can have this healthier adaptation of a cobb salad that is not only quick but satisfying thanks to the heart healthy fat in avocado. No need to worry about sodium either, this version uses low sodium turkey bacon for that same crunch.

http://www.prevention.com/food/cook/20-low-calorie-salads-wont-leave-you-hungry/turkey-avocado-cobb-salad

9. What’s more enjoyable than a southwest salad. Black beans are a great addition to any salad for added fiber. This recipe uses nonfat plain yogurt instead of sour cream for all the same wonderful flavor but half the fat and calories. Try using greek yogurt and you’ll get an added protein bonus.

http://www.eatingwell.com/recipes/southwestern_black_bean_salad.html

10. A salad list wouldn’t be complete without the classic chicken Cesar salad. This kale version is much more thrilling however and offers the added benefits of the super food kale’s iron for healthy skin, hair, and strong bones. Let’s not forget the 2.6g fiber and 3g of protein per cup!

http://www.cleaneatingmag.com/recipes/classics-made-clean/kale-chicken-caesar-salad/

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.

Healthy sugar substitutes may not necessarily be lower in calories, but most are sweeter, which means less can be used to satisfy those sweet cravings. This means that less can be used while still adding enough sweetness to your favorite treats without the extra calories. Replacing sugar in your diet may help control type 2 diabetes and aid in weight loss. Substituting sugar is most effective when used as part of an overall healthy diet and regular exercise plan. So the next time you’re fighting the urge to indulge in a sweet treat, try some of these healthy sugar substitutes so you can bake your cake and eat it, too!

Resist the urge to splurge on sugar

1) Honey – this ingredient works well in moist, dense, full-flavored bakes. It is sweeter than sugar so you need less. To substitute honey for white sugar in baked goods, you can use ¾ cup or less of honey for every 1 cup of white sugar. You will also need less fluid since honey is a liquid and adds a lot of moisture to a recipe. However, use in moderation since it is high in calories and causes increases in blood sugar in high amounts.

2) Brown Rice Syrup – made with brown rice that is cooked with cultures and enzymes to break down the starches. This ingredient is half as sweet as sugar and has a mild flavor, which is great for cooking and baking. Check the nutrition label to make sure other sweeteners are not included in the ingredients. This ingredient can be substituted on a 1:1 ratio for other liquid sweeteners in baking.

3) Agave Nectar – derived from a spiky, desert-dwelling plant, agave nectar (also known as agave syrup) makes a good substitute for golden or maple syrup and is available in mild or rich flavors. It has a low Glycemic Index, but it is about 33 percent sweeter than sugar, so you will need less. Though more research needs to be done, agave appears to have minimal effect on blood sugar and insulin levels, but be sure to use in moderation because of its high fructose content. Agave nectar works well in chewy bakes like pancakes as well as sticky cakes or muffins.

4) Stevia – a natural, non-nutritive sweetener extracted from the leaf of a stevia plant. This natural ingredient is 200 times sweeter than sugar and can be substituted into baked goods.

5) Fruits & Vegetables – naturally sweet ingredients such as fresh, frozen, or dried fruits (apricots, bananas, dates, raisins, and figs) and grated sweet vegetables (carrots, parsnips, and beetroot) all work well in bakes and cakes. These sweet substitutes add moisture and density as well as fiber and other essential nutrients including vitamin C, potassium, and iron.

6) Applesauce – swap a ½ cup of white sugar with an equal amount of unsweetened applesauce. The natural sweetness is a perfect addition to your favorite after-dinner treat.

7) Cinnamon – spice up your treat with this in ingredient, adding subtle sweetness, boosting immunity, without added calories.

8) Mashed Bananas – use as a butter and fat substitute in baking. This fruit is high in potassium, which helps lower blood pressure, while keeping your digestive system in check. To ensure the right texture and firmness, cut down the amount of moisture in your recipe by using less milk or water when using mashed bananas as a sugar substitute.

Also, try some of these additional tips in using substitute natural sweeteners in baking:

• Reduce amount of sugar by ½ and intensify sweetness by adding vanilla, nutmeg, or cinnamon
• Substitute syrup with pureed fruit such as unsweetened applesauce or prune puree
• Instead of frosting, sprinkle cakes or muffins with powdered sugar or cocoa, or make a glaze and drizzle lightly

Halloween is a great time to showcase our creativity, but after coming up with costumes and decorations, it can be a little overwhelming (or exhausting) to come up with new  tricks and treats for our little ghouls and goblins, or our guests.

To give you a little inspiration, we are sharing a few of our favorite Halloween recipe and ideas.

Halloween Recipes and Ideas

Melon Brain

It’s creative. It’s gross. It’s healthy. It’s one of our favorite healthy Halloween ideas- MELON BRAIN. 

We thought for this Halloween recipe, it might be a bit easier to watch a video.

Click here to see the video on how to make the melon brain.

Black Bean Cat Crudités

This skeletal display is super healthy, no bones about it — just assorted fresh vegetables and a bowl of dip arranged in the shape of a spooky cat. Just arrange vegetables in the shape of a cat, as shown and serve with black bean dip.

• Black bean dip
• Celery
• Cherry tomatoes
• Broccoli
• Carrots
• Green beans
• Mushrooms
• Zucchini

 From Le Top

Pear Witch Project

Instructions:

1. Cut the pear in half lengthwise and remove the core (a parent’s job). Place one pear half on a plate as shown
2. Slice a piece off the top of the pear, cutting away from the forehead at an angle. Shape that piece into a nose; carve a notch into the witch’s face to hold it, and set it in place.
3. Attach the eyes and wart by carving small circles in the face to hold them.
4. Cut a grin from the red apple. Carve out an area on the face to hold the grin, and put it in place.
5. To make the hat, use frosting to glue the cone to the cookie. Let the frosting harden a bit, then place the hat on the head
6. Grate lengths of carrot hair and tuck them underneath the hat. Tip: If your child is too young to handle a knife, cut the nose and mouth and have him assemble the face with frosting.

Apple Bites

These toothsome treats are a fun and healthy break from Halloween sweets.

For the ingredients, you will only need apples and slivered almonds

Instructions: Just quarter and core an apple, cut a wedge from the skin side of each quarter, then press slivered almonds in place for teeth.

Tips:

If you’re not going to serve them right away, baste the apples with orange juice to keep them from browning.

From Family Fun

Jack-o’-Lantern Hummus Plate

If you don’t have a lot of time to spend on a Halloween-inspired appetizer, this hummus plate is the one for you. Just spread a 16-ounce container of hummus on a salad plate (I used roasted red pepper for its orange hue). Using canned black beans (rinsed and dried with a paper towel) make a jack-o’-lantern face. Use a pretzel stick for the stem. Place the plate on a dinner plate and serve with chips, crackers, veggies, or toasted pitas.

From Fit Sugar

 By Amy K. West, Skinny Gene Dietetic Intern from the WIC Program

One of my favorite family recipes is lasagna, and there’s many ways to modify a standard lasagna recipe to cut the fat and increase the nutritional value.  I’m not one to closely follow a recipe, but standard ingredients include:

Picture from myrecipes.com

12 lasagna noodles, uncooked

2 tablespoons olive oil1 (16 ounce) package Natural Italian Ground Sausage

1 onion

2 cloves garlic, chopped

1 (24 ounce) jar marinara sauce

4 cups ricotta cheese

1 large egg

1/2 cup grated Parmesan cheese

2 cups shredded mozzarella cheese

1 teaspoon dried oregano

One of the first ways to help lower the fat content of lasagna is by altering the type of meat you use.  Many of us watching our fat intake know using turkey can help us consume less fat than if we were eating beef, but it also depends on what type of turkey you use.  4 oz of lean ground turkey or 85% lean turkey contains about 17g of fat for 4 oz.  For that same 4 oz of turkey, if you select a leaner version, 93% fat free, the turkey contains only 8 grams of fat.  You also have the option of using extra lean ground turkey (99% fat free), which contains only 1.5g of fat for 4 oz.

Another change you can make is using 1% cottage cheese (1g fat for 1/2 cup) instead of part skim ricotta cheese (9g for 1/2 cup) or using a more flavorful cheese like goat cheese or feta instead of mozzarella so you can use less, but still have a lot of flavor.

Sometimes when I cut the fat out of a recipe the flavor can be altered a bit, so I like to add crushed red pepper and a large mix of Italian seasonings.  Another factor to keep in mind is that the texture when cooking with less fat can change the final product, so add some new consistencies to the dish.  Try mushroom, roasted tomatoes or spinach, which will also add more nutrients.

Have fun experimenting!

We found this great post on Eating Well and just had to share it.

Sneaky Food Swaps to Cut 875 Calories

Click picture for Skinny Guacamole recipe

Even though (or maybe because) I’m a registered dietitian and associate nutrition editor of EatingWellMagazine, I think that healthy diets should leave room for indulgences. (Small treats won’t break your diet and may even help you stick to an overall healthy eating pattern.) That being said, I think there are plenty of tasty ways to substitute healthier ingredients for higher-calorie foods without feeling like you’re making a big sacrifice taste-wise. Here are some of my favorite swaps.

Try them all and you can save 875 calories!

1. Swap: Some of the avocado in guacamole for zucchini 

Save: 100 calories

The monounsaturated fats in avocado—the main ingredient in guacamole—may be heart-healthy, but they also pack a calorie punch. A typical avocado-heavy guacamole delivers 200 calories per half cup. For the May/June 2012 issue of EatingWell Magazine, the EatingWell Test Kitchen came up with an amazing (and surprising) substitution for half the avocado—cooked zucchini! This is some of the best guacamole I’ve had—and the swap shaved 100 calories off the real deal. Get the recipe for slimmed-down guacamole and more healthy Mexican dips.

2. Swap: A hamburger bun for an English muffin

Save: 120 calories

As grilling season kicks into high gear, beware the burger bun. A typical bun delivers 236 “empty” calories—mostly from white flour—without adding much taste or nutrition. Save 120 calories simply by swapping that burger bun for an English muffin. If you want to really pump up the nutrition, choose a whole-wheat muffin, which will give you added fiber, helping you feel more full from your meal. No English muffins at your friend’s cookout? Scoop out the inside of a regular hamburger bun and you’ll save 60 calories.

3. Swap: Premium ice cream for blended frozen banana “yogurt”

Save: 170 calories

If you’re really craving ice cream, go for it (sometimes I find that just a spoonful will satisfy me, or measure yourself a half-cup serving and enjoy). But if it’s just a cold, creamy treat you’re after, this skinny swap is surprisingly satisfying: put some slightly thawed frozen bananas in the blender and blend until they’re creamy, the consistency of soft-serve ice cream. Sprinkle in cocoa powder if you want a chocolaty version. A small banana is 90 calories; a half-cup serving of premium ice cream is 260 calories.

4. Swap: Mayonnaise for low-fat mayo

Save: 45 calories

Mayonnaise—made primarily from oil and eggs—is not surprisingly a calorie bomb (a tablespoon of the stuff packs 90 calories). It may seem like a no-brainer, but swapping low-fat mayo for full-fat is one switch that EatingWell’s Test Kitchen cooks consistently find worth it. Of all the variations on mayo—light, no-fat, reduced-fat—they’ve found that low-fat mayo tastes the best and has only half the calories (just 45 calories per tablespoon).

5. Swap: Some ground beef for grated vegetables

Save: 30 calories

Ground beef is chock full of healthy iron and zinc, but its saturated fat can lend extra calories (that’s why it’s always good to look for lean ground beef). To sneakily lower calories without sacrificing portion size or flavor, try bulking up your beef with shredded or chopped vegetables—mushrooms, peppers, zucchini and even carrots work well. (You might recognize this trick from all those cookbooks on sneaking vegetables into children’s diets, but it works for adults, too—in fact, it’s another trick the EatingWell Test Kitchen uses often to cut calories, boost vegetables and make recipes healthier.) We recommend adding up to 1 cup of chopped or grated veggies to a pound of ground beef when making meatloaf, chili and other dishes. Doing this may help you stretch that pound of beef from four servings to five—and trim 30 calories per serving.

6. Swap: Chicken for tofu

Save: 100 calories

You might think of tofu only as a replacement for meat or chicken when you want to eat vegetarian, but when you’re looking to save calories it’s also a great choice. Ounce for ounce, it has fewer calories than chicken or beef, saving you up to 100 calories per 3.5-ounce serving of chicken breast. (Try it yourself in this Tofu Parmigiana and more delicious tofu recipes.)

7. Swap: Sour cream for plain yogurt

Save: 30 calories

Rich and creamy plain yogurt adds tang and texture similar to sour cream for baked potatoes, burritos or black bean soup. Go for nonfat or lowfat yogurt for the biggest calorie savings (and an added dose of calcium). You’ll save 30 calories per 2 tablespoons.

8 Swap: Potatoes for cauliflower

Save: 100 calories

There’s a reason cauliflower has a reputation as the skinny “starch.” Boasting only 29 calories per cup (compared to 130 calories in a medium potato), it also delivers almost a day’s worth of vitamin C. It’s a versatile vegetable that’s delicious mashed, blended into a “creamy” soup or roasted. Celery root is another good swap for mashed potatoes—just replace some of the potatoes with boiled celery root.

Recipes to Try: Creamy Mashed Cauliflower and More Easy Cauliflower Recipes

9. Swap: Spaghetti for spaghetti squash

Save: 180 calories

When I first discovered spaghetti squash I was thrilled—I baked it and used the spaghetti-like interior as a base for my favorite homemade pasta sauce and instantly doubled the amount of vegetables I ate at that meal. But this swap not only ups your veggie intake, it slashes calories while letting you enjoy the flavors of your favorite noodle dishes. Spaghetti squash has only 42 calories per cup—180 calories less than a cup of cooked spaghetti! If you’re not a fan of spaghetti squash, you can still lighten your pasta by using less pasta and bulking up on veggies in the topping.

We want to hear from you! What sneaky substitutions to you use to save calories?

BERRIES 

Blueberries, raspberries, strawberries-whatever berry you like best-are full of anti-inflammatory agents, which reduce your risk of heart disease and cancer. Berries may also help to prevent diabetes and age-related cognitive decline. Their low fat and high dietary fiber content makes them ideal for weight loss they are satisfying without adding on the pounds.

Love berries? Try this recipe!

http://www.eatingwell.com/recipes/strawberry_melon_avocado_salad.html

LEGUMES 

http://www.mayoclinic.com/health/healthy-recipes/NU00577

SPINACH

Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber. Upping your servings of any veggies is sure to give your heart a boost.

The Physicians’ Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17%.

Looking for ways to eat more spinach? Try this recipe!

http://www.delish.com/recipefinder/spinach-artichoke-dip

Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear. Opt for coarse or steel-cut oats over instant varieties-which contain more fiber-and top your bowl off with a banana for another 4 grams of fiber.

Add a little color to your oatmeal with this recipe.

http://www.eatrightamerica.com/Recipes/Breakfast/Blueberry-Nut-Oatmeal

SALMON  

Super-rich in omega-3 fatty acids, salmon has been found to keep blood flowing through the body and reduce the risk of heart attack. These essential fats, meaning you need to eat them because your body cannot make them itself, not only prevent cholesterol from becoming embedded in artery walls, but reduce blood clots from forming, a major cause of heart attack. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third.

Here’s a great salmon recipe to try

http://www.eatingwell.com/recipes/black_bean_salmon_tostadas.html

AVOCADO 

Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.

The fat in avocado is mostly the good fats -essential, polyunsaturated and monounsaturated.  These good fats have been found to lower the bad cholesterol and increase the good cholesterol, which is important for everyone, especially those with diabetes or are overweight and at risk for heart disease

One avocado should be divided into 5 – 1 oz servings- providing 50 calories, 3.5 grams unsaturated fat, total fat of 4.5 grams.  With one avocado totaling 250 calories, you can see a bowl of guacamole (and the fried chips) can provide 500-1000 calories and 50-75 grams of fat pretty quickly.

There are lots of ways to add avocado into your diet. Here’s one suggestion. http://www.avocado.org/recipes/view/16772/avocado-cilantro-bagel-spread

COCOA 

Dark chocolate and cocoa are super foods that contain a very high amount of antioxidants and flavanols – meaning they have been proven to lower your blood pressure and cholesterol , therefore lowering your risk of heart disease! The darker the chocolate the more super the food! Try dark chocolate with the highest percent of cocoa, preferably 60-70% cocoa solids (it’s written on the package). It is the “perfect combination between health and taste.”

If you love cocoa, you’re sure to love this recipe .

http://skinnygeneproject.dreamhosters.com/i-heart-chocolate/

NUTS 

Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, and they are a great source of healthy fat.

Try new ways to incorporate nuts into your recipes. Here’s an example.

http://allrecipes.com/recipe/health-nut-blueberry-muffins

BOOST YOUR METABOLISM

The secret to boosting your metabolism is FEEDING your body what it needs.

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The tenth and FINAL food  in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is GARLIC!

BENEFITS OF GARLIC    

Photo by Mullica

 

 Garlic, which is sometimes referred to as the “stinking rose”, may have you reaching for a slice of gum, but that is not all garlic does for you!  There are some unbelievable metabolism boosting health benefits packed in those tiny cloves.

Although our breath may not love garlic, our hearts certainly do!  Garlic helps regulate our blood pressure, keeps our arteries free of plaque, lowers cholesterol and triglycerides, and lowers our risk of heart attack.  When our heart is healthy, our body’s metabolism will function at a better rate.

A few research studies have found a relationship with daily garlic intake and the improvement in insulin sensitivity, which lowers your risk of diabetes and helps with weight loss.  Garlic also has antioxidant properties which help fight the bad free radicals that try to slow our metabolism as well.

Garlic should be a part of our diet everyday!  Here are great recipes to try!

For a health bonus, allow your cut garlic to sit for 5 minutes prior to cooking or mixing with ingredients.  The 5 minutes is worth the wait!

RECIPES

“Thinly sliced garlic is a simple way to jazz up plain old spinach. With just a touch of butter and a quick stir, you’ll have a vegetable side dish that tastes great and pairs with just about anything!”

Ingredients:

BOOST YOUR METABOLISM

The secret to boosting your metabolism is FEEDING your body what it needs.

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The ninth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is CINNAMON!

BENEFITS OF CINNAMON

Usually the foods that maximize your metabolism are rich colorful foods loaded with amazing health properties, but don’t let the fine, ground, brown cinnamon powder fool you. Just ¼ to 1 teaspoon of cinnamon a day can drastically improve your glucose metabolism, meaning it helps the body use insulin efficiently.

Cinnamon does this by taking the glucose (sugar) out of the blood and brings it into the cell where it is burned as energy.  By eating cinnamon daily, you can keep your blood sugar at a more stable level, reducing your risk for diabetes.  Don’t forget a stable blood sugar can also stabilize your appetite!

An added bonus – Cinnamon also has been found to reduce your blood lipids, including cholesterol and triglycerides. 

Cinnamon has high concentrations of a polyphenol called methylhydroxy chalcone polymer (MHCP). MHCP has disease prevention properties and can reduce your risk of insulin resistance, type 2 diabetes, and heart disease. 

Making an effort to add cinnamon to your daily routine is a smart choice! 

Try adding cinnamon to milk, yogurt, oatmeal, cereal, fruits, or other beverages.  Here are a few ideas to start your day off with a little spice!

RECIPES

Peanut Banana Cinnamon Smoothie

http://herbsspices.about.com/od/smoothies/r/PBCinnamon.htm

Cinnamon spices up this banana and peanut butter smoothie. Tip: try freezing the banana chunks in advance for a frostier smoothie. 

Makes 1 medium (about 12 ounce) or 2 small (about 6-ounce) smoothies.

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

·         1 cup vanilla soy milk or skim milk

·         1 large banana, peeled and cut into chunks

·         2 tablespoons peanut butter (preferably natural)

·         1/2 teaspoon cinnamon, plus more for sprinkling

·         1 teaspoon honey or turbinado sugar (optional)

·         3 ice cubes

Preparation:

Place the milk, banana, peanut butter, cinnamon, and honey (if using) into a blender, and puree until smooth.

Add the ice cubes and pulse just until the ice is crushed.

Pour into a glass, sprinkle with additional cinnamon, and enjoy!

Apple Cinnamon Smoothie 

http://www.healthy-recipes-for-kids.com/apple-cinnamon-smoothie.html

Hint:It is really easy if you prepare the apples the night before.

Ingredients:

1 cup of milk
1 cup vanilla yogurt
1 small apple
1/2 teaspoon ground cinnamon

handful of ice cubes

Preparation:

Wash and peel apple.
Cut up into cubes and take out the seeds.
Add ingredients and blend for one minute.

total time:  4 hr 10 min

prep time:  10 min

servings:  6 servings

What You Need

4 cups strawberries

1 tsp.  KOOL-AID Sugar Free Tropical Punch Flavor Low Calorie Soft Drink

Make It

BLEND ingredients in blender until smooth; pour into 6 paper or plastic cups. Freeze 1 hour.

INSERT wooden pop stick into center of each cup. Freeze 3 hours or until firm.

REMOVE pops from cups just before serving.

nutritional information

per serving

Calories 35; Total fat  0 g; Saturated fat 0 g; Cholesterol 0 mg, Sodium 5 mg, Carbohydrate 8 g; Dietary fiber 2 g; Sugars 5 g, Protein 1 g