Category: Nosh

If you’re ever in the mood for a migraine, start researching GMOs.

Seriously, I feel like I’m eight years old, playing an exhausting round of he-said-she-said. But I’m going to do my best to sort it all out for you in 800 words or less, because you deserve to not be so darn confused about the food you’re eating.

Are you ready? Deep breath. We can do this.

First of all, GMO stands for Genetically Modified Organism. Sometimes you’ll hear the process referred to as Genetic Engineering (GE) or biotechnology. Scientists find some gene from one thing and stick it into the DNA of something else. If those “things” belong to the same family, it’s called cisgenic. If those “things” belong to different families, it’s called transgenic. So if, in theory, a scientist were to put a gene from a Granny Smith apple into the DNA code for Golden Delicious apples, that’s cisgenic, because they’re both apples; but it’s transgenic if they were to put a gene from a spider into the DNA code for a tomato, because spiders and tomatoes are not the same. Obviously, transgenic biotechnology is a touch more controversial. Cisgenic is basically what farmers have been doing forever, but they called it “cross-breeding” and it took a long time and less expensive equipment.

Keep breathing. We’ll get to the science and the name-calling gossip in just a second. Before that, one more very important point: the debate on GMOs is not just about your health. This debate is political and economic. It’s about our food and yet, in the end, it really has very little to do with the food at all. That’s why it’s so complicated. We aren’t just asking if GMOs are safe to consume; we’re also asking if they’re sustainable and ethical to produce. And that’s where the sparks really fly.

(SOME OF) THE PROS

– There is an overwhelming amount of evidence showing that genetically modified feed does not have an appreciable impact on animal health and productivity. In fact, a large number of international health organizations have made public statements regarding biotechnology’s safety.

– Genetically engineered crops are designed to reduce the need for toxic insecticides which do pose serious health risks, particularly for those working in the fields.

– European countries developed GMO bans not for health and safety reasons, but for political ones regarding self-sufficiency and protectionism. (See? Politics.)

– One initial study did not find an association between Bt corn (a GMO) and honeybee health, though the scientists emphasized that more research is needed in this area. Hold that thought.

– Crops genetically engineered for insecticide resistance promote more species diversity in the surrounding fields compared to conventional crops. Also, hold onto to that one.

(SOME OF) THE CONS

– Other studies have shown concerning associations between glyphosate, the herbicide used on “Round-Up Ready” (GMO) crops, and bee colony health. Anecdotal reports from beekeepers and farmers, though not the hallmark of flawless science, also appear a bit bleak. Oh, and Bt corn (a GMO) might also mean bad news for the butterflies.

– Despite claims that GMOs are intended to reduce the need for chemicals sprayed in fields, they actually result in higher herbicide use, which can lead to herbicide tolerance and “superweed” development. Exposure to these chemicals has been associated with cancer, Parkinson’s, hypothyroidism, and immune suppression.

– Health aside, biotechnology allows a company to put a patent on life. The companies then own those crops (and, now, animals) they engineer. That’s a scary thing.

– The Environmental Working Group published a report debunking the oft-made claim that we need GMOs to feed the world’s growing population. In short, traditionally bred crops far outperform the GE crops across the board.

THE BOTTOM LINE: FIT OR FLOP?

Here’s what my research taught me: GMOs are both helpful and harmful to crop diversity, bee colony health, monarch health, reduction of chemicals sprayed on crops, and sustainability, depending on who you ask. Every single argument from one side of the fence directly contradicts an argument made from the other side.

It makes me think that we don’t really know what effect these crops are having or will have on our planet. It also makes me wonder what phenomenal feats we could accomplish if we funneled all of that biotech money into some of the more traditional methods discussed in the EWG’s report.

If you ask me to evaluate the current evidence on safety, I have to give GMOs the thumbs up, but safety is only part of the story. There are also the farmers bullied by the likes of Monsanto, an agricultural system obfuscated by politics, and yet-to-be seen latent and long-term consequences of a science younger than I am. And to that, I say: FLOP.

I’m pretty sure I’m the only person in the universe not taking a fish oil supplement.

Ok, maybe that’s a bit of an exaggeration; apparently only 10% of the population takes one, but I rarely go a day without someone asking me about it. It’s enough to make a girl wonder, what’s with all the fuss? Am I missing something? Are you?

Could we be adding years of blissful health to our lives by popping one simple pill every day?!

First, to be clear, we’re not going to cover all omega-3 supplements in this article. We’re really focusing on the fish oil omega-3 supplements, since omega-3’s can come from a host of different foods. In general, the omega-3’s found in fatty fish (DHA and EPA) are thought to be more efficiently used than the one found in plant-based foods (ALA), like chia and flax seeds.

THE PROS

– ConsumerLab.com released a report indicating that fish oil supplements do not pose the same risk of mercury and PCB contamination that comes with eating omega-3 rich fish, like salmon. Consumer Reports generally agreed with those findings. In theory, then, you can reap the benefits of fish without the risks.

– Fish oil supplements effectively lower triglycerides, which are associated with heart disease, obesity, and diabetes when elevated.

– Regular consumption of omega-3 rich fish has been associated with a host of health benefits, but pills are much easier to swallow for most Americans than eating actual fish. Packaging the omega-3s into pill form is a way to increase consumption in a way that pleases most consumers.

– There is some evidence that fish oil supplements may have a slight benefit for a myriad of conditions beyond just cholesterol, including high blood pressure, menstrual and arthritis pain, ADHD, asthma, osteoporosis, kidney disease, bipolar disorder, and Raynaud’s syndrome. Quite the Jack-of-All-Trades!

THE CONS

– Supplements aren’t regulated, which means you don’t always get what you pay for: one analysis of over 50 top-selling fish oil supplements found significant discrepancies between what the label advertised and what was actually inside the bottles. That same analysis found measurable amounts of mercury in every single brand tested, which calls into question the findings mentioned above.

– The overwhelming majority of reviews have found that fish oil supplements do not change your risk of adverse heart events at all. What’s the point in having low cholesterol if you’re just as likely to have a heart attack?

– There’s a lot of mixed and contradictory evidence. Although one of the links above claims that the supplements may slightly benefit bipolar disorder symptoms, yet another states the condition may actually be exacerbated by the supplementation. It also points out some other side effects and concerns, including nausea, loose stools, and nosebleeds.

THE BOTTOM LINE: FIT OR FLOP?

No one gets loose stools and nosebleeds from eating fish, but you might from taking fish oil supplements. I think that one sentence sums up my opinion on this topic pretty well. Flop!

Look. Nutrition is an evolving science, and the truth is, we really don’t understand all of the complexities of the human metabolism and how it responds to the things we feed it. Here’s what we do know: eating two servings of fish a week has been associated with improved health, but those benefits don’t seem to translate to the isolated supplements.

Whole foods are like bundle deals, packages of a lot of nutrients that all work together to have an effect on the body. More and more, we’re learning that isolating just one of those nutrients and putting it into pill form just doesn’t work the same way. We evolved to eat food, not pills.

I know, I know, pills are easier, less expensive, and don’t taste like, well, fish. That’s a big deal-breaker for a lot of people. It’s also hard to find quality seafood in some areas of the country, and there’s a growing concern all over about the contaminants in a lot of fish. However, eating fatty fish is just one step you can take to improve your health. If it’s too far of a reach for you right now, focus on all of the other foods and activities you can embrace that will also bring you benefits.

So now it’s broken record conclusion time: eat more fruits and vegetables, nuts and seeds, and whole grains; squeeze in some servings of fatty fish if and when possible; get enough sleep; find ways to chill out; and work up a sweat a few times a week. If it makes you feel better and you can afford it, you can consider a low-dose fish oil supplement to be a safety net, but don’t lose sight of how all of your choices, not just this one, impact your health.

Perhaps you’ve reached your “happy” weight. Or perhaps you’re trying to lose a few pounds, without the feeling that you’re climbing a dietary Mount Everest to do so.

Losing or maintaining your weight involves a lot of mental gymnastics. Food options are everywhere, not to mention temptation. It’s easy to approach the day with an all-or-nothing mentality: I’m going to be good or bad. Sadly, with that mindset, it’s easy to get into a cycle of restriction. We often try to counter a period of poor decision-making by scaling way back on calorie consumption — until we can’t take it anymore, and overindulge. This will only lead to wild weight fluctuations, falling off the metaphorical “wagon” and a total loss of sanity.

The key to maintaining a healthy diet is being practical in your approach, utilizing tips that will help you stress less about every single decision. It’s time to start eating not just better, but smarter.

If you want it, don’t fight back. Just eat it.

We talk about “empty” calories — but you know what, sometimes those serve a purpose. Sometimes, I’m really not satisfied without the slice of cake or ice cream. We’re also trained that we are supposed to eat specific foods at specific times — which, remember, is not some iron-clad rule. Sometimes, I want my ice cream in the morning. My tip? Eat what you want, when you want it. A slice of cake can easily replace a bowl of cereal and a banana in the morning. And you’ll probably feel just fine waiting until lunch for another meal because you indulged your craving. Just track your total number of calories, seek balance, and don’t fight cravings too long. You’ll binge later on, and fall off the wagon.

Drink tons of water.

It’s amazing how easy it is to misinterpret thirst, boredom or stress as hunger. Staying hydrated wards off hunger cues — and can become your quick double-check before eating an extra snack. I have a dietician friend who drinks 16 ounces of water before she has a meal or snack that’s outside of her usual patterns, just to make sure she’s actually hungry. Down some H2O, wait 10 minutes, and see if you still want that apple and peanut butter right now.

Do not skip meals (unless you’re truly not hungry).

No matter what we’ve been told, anyone who has tried to lose weight has been tempted to just skip lunch. However, it always comes out in the wash. A few extra calories at dinner, another snack and some nighttime grazing later, and you’ve eaten more than a lunch. However, your body may not be hungry for every single meal — especially if you indulged during the previous meal (hello, holiday feasts! It happens). If you still feel full, just drink a lot of water and have a small snack like an apple or fresh-cut veggies. No need to take in calories that your body doesn’t truly need.

Have the pastry during your period.

It feels impossible to resist eating when your period is impending. But that’s okay. With hormonal shifts as you enter PMS, and your body prepares for a potential pregnancy, you will use more energy and burn roughly 100 to 300 calories. So, those cravings? They exist for a reason – because your body is asking for more fuel. So, go ahead and eat a little more than you normally might! You don’t have to resist. You can feel safe knowing your metabolism is torching the calories anyway — all of which your body will thank you for.

Stop eating with dinner.

It took me forever to heed this tip, but you really should stop eating after you clear your dinner plate. Yes, a calorie is a calorie, no matter when you eat it. But, those extra nighttime grazing calories will kill you, and it’s easy to go overboard and eat more than you intended; research shows that weight and nighttime eating are indeed linked, and those who eat after 8 PM are more likely to have a higher BMI. On top of that, going to bed on a full stomach means your body just won’t rest as easily. And there’s something about waking up with a flat, empty stomach that feels “right.” It’s great motivation not to overeat throughout the next day. So, bottom line: It’s a mindset. Simply approach every day knowing that your food cut-off is dinner. If you need something later, sip calming tea like peppermint, chamomile or cinnamon.

Have everything, just not a lot of it.

Carbs, fat, protein. And sugar. And salty stuff. Sorry, but if you grew up in Western culture, you likely need it all to feel totally satisfied with your diet! And you can have the cake, the pasta, the steak and the Snickers bar. Just make sure the slice is modest, the pasta is a side dish, the steak is no more than 3 or 4 oz (on occasion), and the Snickers bar is fun-sized. Use an app. Track your calories. Based on your diet goals, you’ve likely got between 1,500 and 2,000 of ’em. Structure your day to include everything that will satisfy, portion and E-A-T.

Find your favorite healthy go-to’s.

I don’t want you to waste a single calorie on foods that you don’t enjoy. With that in mind, I want you to create a Dream Team of healthy foods, and toss anything that doesn’t excite you. If you’re “meh” on broccoli, cauliflower, turkey, and Greek yogurt? You’re not eating it. Fill your fridge with foods that make your mouth water when you think of them. Just make sure they’re filling, lean, nutrient-dense and something you will actually make. If you’re not going to roast brussels sprouts, even if you like them, don’t buy them. If you’re more of a toss-a-salad-together type, then perhaps lettuce, tomatoes, cucumbers, cauliflower, avocado and lean chicken are all on your Dream Team. Maybe you like grab-n-go snacks, and a KIND bar or a trail mix pack will satisfy — and makes the most sense. Be practical and purposeful.

The goal is to completely eliminate “meh” foods, often ones that are our default healthy options — the items we buy more out of some weird mental obligation than because we actually like them. Find healthy foods you actually enjoy, so the base of your diet is maintainable long-term.

Calories really matter when you are losing weight.
It’s just a fact of life.
Because of this, you need to learn how to make your favorite dishes in a lower calorie version so you don’t feel deprived and your family won’t notice the difference. There are all kinds of ways to cut calories from a dish, but here are my 10 favorites. My family never even notices the difference between the lower and higher calorie versions.
That’s sneaky at its best.
My family used to think they didn’t like diet food. Of course, their definition of diet food was anything with vegetables as the main ingredient. They also got annoyed when I told them I had made a dish healthier for them. In their minds–and sometimes in mine as well–that made it not as delicious.
Over time I learned it was better not to say anything about cutting the calorie count by substituting ingredients. I just did it and enjoyed knowing I was feeding my family healthier meals that they still loved. And from a weight loss perspective, I ate smaller portions of the lower calorie meals and lost weight at a reasonable pace. It worked out well for everyone.
Here are the top 10 sneaky methods I use to cut calories from a recipe.
1. Reduce the sugar in your favorite dessert recipes. You can often reduce the sugar by a third without adversely affecting the texture or taste. Make a test batch, though, to be certain you like it with less sugar.
2. Use half the fat or none at all in recipes that call for oil or butter. I usually skip sautéing in oil and just use some water and a lot of stirring. I save over 200 calories by doing this, and no one can tell the difference. If you want to get rid of the fat in muffins or baked goods, unsweetened applesauce often works well.
3. Substitute finely chopped vegetables for some of the meat in casseroles and sauces. Instead of using all ground turkey for a meat-based spaghetti sauce, I use one-quarter of the recipe amount and add 1 cup of finely chopped zucchini.
4. Skip the add-ons that add nothing but calories to your food. I’m talking about the habit of finishing vegetables with a tablespoon of oil, adding whipped cream to a low-calorie apple crisp, or dousing a green salad with 200 calories of dressing.
5. Use some fat-free ingredients when possible. I’m not an advocate for a completely fat-free diet, but using fat-free salad dressing, sour cream, and fat-free milk and cheeses in a higher calorie recipe can save a lot of calories.
6. Change the cut of meat to save calories. Use a leaner cut of beef, chicken instead of pork, or ground turkey instead of hamburger.
7. Leave out most of the cheese called for in a recipe. If you’re making a Mexican dish that calls for 1 cup of cheese, use 1/4 or 1/2 cup instead.
8. Use egg whites instead of whole eggs when possible. I use a combination of egg whites and whole eggs in omelets, breakfast casseroles, and in some muffin recipes.
9. Use Greek yogurt in place of sour cream. Greek yogurt and sour cream have similar textures and flavor profiles. Try using Greek yogurt instead of sour cream for Mexican dishes, salad dressings, and in baked goods. If your family is like mine and thinks they don’t like Greek yogurt, wash and save an empty sour cream container and fill it with Greek yogurt. They’ll never know the difference.
10. Take it easy on the sauces to save calories. Make gravy with less fat and use it sparingly, serve dressing on the side, make marinara sauce instead of meat sauce, and use lower calorie versions of Alfredo sauce. When we have an Asian-inspired meal, I give each person a small container of dipping sauce. That way I control the calories and they all feel special.

Did your friends in elementary school ever sing this little chant when confronted with beans on their lunch tray?  “Beans, beans are good for your heart. The more you eat the more you . . . !” Well, in the interest of keeping this article in good taste, I will let you fill in the last word. Let me help you out by telling you the missing word rhymes with “heart.”

Anyway, beans are good for your heart and yes; they sometimes cause you to pass wind.  Beans are also great for weight loss and overall health.

They are one of those foods you really should be eating whether you are a vegan, a vegetarian, or a flexitarian. For a long time, I only ate beans when they were mashed up and fried in a refried bean dish at my favorite Mexican restaurant or in baked beans loaded with bacon. While tasty, those beans did not do much for me nutritionally nor did they help with my struggle against obesity.

You can understand why those bean dishes did not help me lose weight when I tell you that a restaurant-sized serving of refried beans has about 350 calories and 10 grams of fat and loaded baked beans has 231 calories in 1 cup.

Of course, it did not help that I was eating a lot of other high-calorie foods with those bean dishes.

I rediscovered beans during a time in my life where I did not have much money and needed to lose 150 pounds. My husband and I had recently had our third child and were trying desperately to make ends meet.

Personally, I had reached the point where I was fed up with weighing 300 pounds and was finally ready to make a permanent lifestyle change.

Beans were a lot cheaper than meat and relatively low in calories so I began experimenting with different bean recipes. And, because I am a good mom, I taught my 7-year-old the bean chant. She loved it and has taught it to her six younger siblings.

Because I like to learn about new things, I did some research on beans. (That way you don’t have to!) I found out some interesting tidbits that made me a life-long believer in beans.

1. Beans are high in fiber. A cup of cooked beans has over 10 g.

2. They are versatile.

3. A 1/2 cup of beans has about 100 calories.

4. Most beans are excellent sources of Omega-3 fatty acids.

5. They are a good source of protein with one cup giving you about 14 g.

6. Cooked beans freeze beautifully.

7. Beans are low on glycemic index, meaning they are good for your blood sugar.

8. Contain B vitamins, calcium, potassium, and folate.

9. Beans have just 1 g of fat per serving.

10. They are filling, which helps you eat less food.

Now, of course, eating beans did not magically make me wake up 150 pounds lighter and they will not magically make you lose weight either. Sad, I know. But, they are a great food to add to your diet.

Some of my favorite ways to use beans are in my terrific minestrone soup, stuffed into whole wheat tortillas that I make myself, or mashed and made into hummus. I also add cooked garbanzo beans or kidney beans to green salads.

Oh, and by the way, it is super simple buy dried beans and cook them yourself. You can soften them overnight and cook them in your slow cooker while you are at work.  They are much cheaper when you buy them dried and keep for a long time.

Some people I talk to about weight loss are afraid of adding beans to their diet because they are high in carbohydrates. (ie: 40 g of carbohydrates per 1 cup of black beans.) I encourage you to not be fearful of the carbohydrates in beans because they are the good kind of carb. They are complex carbohydrates, which your body needs no matter what type of diet you follow.

We have beans at least twice a week and I save money, keep my weight at a healthy number, improve my family’s nutrition, and enjoy experimenting with new ways to prepare these little food gems.

Try adding beans to your weekly meal plan for a few weeks and see what happens.

Agave nectar: it sounds almost ethereal, doesn’t it? It makes me think of Aztec gods and goddesses and a world far more luxurious than my own.
Seeing an entire row of the stuff in my local supermarket, bottled up and sandwiched between stevia packets and one-pound bags of bright white powdered sugar is, well, somewhat less glamorous. This once-niche product is now officially mainstream, and there seems to be a pretty substantial divide between its advocates and haters.
To catch anyone up to speed who is unfamiliar with agave, yes, it is also used to make tequila. There are over 100 species of agave though the blue variety (agave tequilana) is generally preferred for making the syrup.
So what’s the deal? What makes it different, for better or worse, than any other liquid sweetener on the market?

THE PROS

Agave nectar is fairly low on the glycemic index (GI), which means it’s less likely to spike blood sugars than, say, regular table sugar. Keeping blood sugars steady, rather than spiking and crashing, is a good practice for anyone, though it’s particularly important for anyone with pre-diabetes or diabetes.
Agave tastes sweeter than table sugar, which means you can often get away with using less.

THE CONS

The reason agave is so low GI is because it is anywhere from 70-90% fructose. Yes, fructose, the type of sugar in high-fructose corn syrup (HFCS) that has everyone all up in arms, except…high-fructose corn syrup is only 55% fructose. So agave has more fructose than the all-dreaded HFCS, leading former agave supporters like Dr.Oz to say “Oops, my bad.” Fructose is a concern because it isn’t processed like other types of sugar and, therefore, could be contributing to the soaring incidence of diseases like insulin resistance (diabetes), obesity, and non-alcoholic fatty [linkbuilder id=”6438″ text=”liver disease”].
Processing agave is not as simple as squeezing sap from the plant into a bottle and shipping it to a grocery store near you. It is, in fact, a highly processed sweetener that has been stripped of the original plant’s nutrition. It may have been natural when farmers in Mexico extracted it manually years ago, but as is the case with most commercialized food products, that no longer holds true.

THE BOTTOM LINE: FIT OR FLOP?

Honestly, agave’s time in the spotlight has really already passed. It was like pulling teeth, trying to get Google to show me a single page listing legitimate, verifiable health benefits. But I still hear people making the same misguided claims: it’s natural, it’s better, it’s healthier.
It’s not.
Not all sweeteners are created equal, and agave does not stand in the front of the pack. Pure, 100% maple syrup is largely glucose (as opposed to fructose), does not undergo significant processing, and contains a fair amount of minerals. Raw honey is packed with enzymes and, when purchased locally, may help alleviate mild allergy symptoms. And blackstrap molasses contains both calcium and iron. All of these sweeteners are more natural and nutritious than agave.
That being said, there isn’t a single sweetener out there that is a magic bullet for disease. In the end, sugar is sugar, and we should be consuming less of it no matter the form.
Nature created a full palate of complex flavors: tart berries, sour citrus, and bitter coffee beans, to name a few. The beauty of our taste buds is that we have the opportunity to savor all of them, but only if we resist drowning them in whatever bottled sweetener the current generation has chosen to place on a pedestal. Those complex flavors take some getting used to, but if you give them a chance, you’ll be opened up to a world of delicious possibilities.
Bon appétit!

The holidays are a seriously tempting time. Around every corner, you’ll find comfort foods, seasonal desserts, hearty soups, and sugary coffee beverages (“coffee” used loosely). Basically, you need blinders! And we haven’t even got to the alcohol yet.
Thankfully, we can help in that department. While you’ve likely seen a million guides to eating smarter through the winter, I want you to think about sipping smarter, too. Let’s pack as many benefits as possible in your cup (as often as possible), arm you with some low-cal drink orders, and go over other odds and ends you need to know about alcohol.
Simple, straightforward, honest—let’s get real before you say “bottoms up.”

Why Wine?

Moderate wine consumption is a staple of the Mediterranean diet for a reason: It carries health benefits! Researchers have found that red wine especially may protect your heart, keep blood vessels healthy and increase the concentration of good cholesterol (LDL).
This might be due to wine’s high antioxidant level, specifically resveratrol. So, sip smart by choosing wine as your drink. If you want to lighten up further and add a sizzle-pop of carbonation, add seltzer or soda for a wine spritzer.

Why Water?

Every time you order a drink, you should also order a water for the other hand—and not just to slow yourself down, save calories, and prevent a hangover, all of which are still important. When you drink, alcohol lowers your inhibitions, so it’ll be much harder to resist the fatty foods at the party’s buffet.
In addition, research shows alcohol may make the brain more sensitive to food aromas, causing you to consume more than you would normally. (Have I convinced you yet?)
If that’s not enough, alcohol dehydrates you, so you need to replenish with H20. The next morning, you’ll thank your lucky stars you’re not dealing with bloat, blotchy skin, and puffy eyes. Keep your head, and keep a water in hand.

A Word on Mixers

Cocktails, yay! Especially around the holidays, it’s okay to want to enjoy yourself.
Alcohol itself isn’t that caloric, but rather the mixers that pack in the sugar and calories. When possible, try to mix your drink with low-calorie and low-sugar mixers—think a splash of juice, diet sodas or club soda. Punch up drinks with fruit for flavor, muddled mint or cucumber, ginger, or squeezes of lemon and lime. Skip the simple syrup and skip the menu when possible. Although those cocktails look enticing, most will tack on more empty calories than you ideally want.

On Seltzer, Soda, and Tonic

At the bar, there are several different fizzy drinks that we typically add to liquors like vodka and gin. Seltzer water, club soda, tonic water and mineral water all create similar beverages… However, if you want to keep your calorie total down, stick to any besides the tonic water.
Just like a soft drink, it contains calories: roughly 130 for 12 ounces. The other three do not. If tonic tastes better to you, make sure you add the calories into your daily total—or choose club soda and squeeze a lime into the drink to up the flavor factor. You’ll hardly know the difference.

10 Drinks to Have in Your Back Pocket

Don’t know what to order? If you want to sip smart wherever you go, you should always have a few modest drinks in mind. Aim for 200 calories maximum (totals below are approximate).
Wine, 125-150 calories
If you like it, wine should forever be your go-to option. Whether you’re ordering white or red, a standard pour shouldn’t top a waistline-friendly 150 calories.
Vodka & Diet Cran, 140 calories
The sugars in regular cranberry can rack up the calories, so try diet cranberry as your mixer.
Gin & Soda With Lime, 85 calories
You can also substitute vodka here for about the same number of calories. However, Two James Gin with club soda and a squeeze of lime might just change your life…
Spiced Rum & Diet Coke, 85 calories
The classic cocktail gets a 100-less-calorie makeover by subbing diet coke. If you want punchy flavor, try spiced rum.
Sea Breeze, 115 calories
Pour up one of these cocktails by combining vodka, cranberry, and grapefruit juices. Since the grapefruit juice contains fewer calories than cranberry, ask your bartender to go heavier on the grapefruit and lighter on the cran.
Mojito, 150 calories
The pure flavors here rock your taste buds, but not the scale. You can feel good about the mint, lime, soda water and rum, and ask the bartender to only add a splash of simple syrup.
Cosmopolitan, 200 calories
Since the calorie total can vary, request this drink specifically with vodka, cranberry juice, and a squeeze of lime. Substitute the club soda for the triple sec if you want a lighter version.
Gimlet, 100 calories
Keep it simple! With just gin and some sweetened lime juice, there aren’t a bunch of mixers to rack up the sugar and calories.
Flavored Vodka on the Rocks, 80 calories
There are a ton of flavored vodkas out there, so choose one that tickles your fancy — like vanilla, yum. Ask the bartender to add fresh fruit for flavor if available, and cut with soda or seltzer water if you don’t want straight-up liquor.
Classic Martini, 160 calories
Typically made with gin or vodka and vermouth with an olive garnish, this classic cocktail should remain a staple in your skinny sips at only 160 calories.

A Healthy Holiday Cocktail to Make at Home

If you want to wow party guests with a yummy drink, let me suggest whipping up holiday sangria. Using wine as your base, simply infuse the drink with seasonal fruit and spices for lots of flavor and just a few calories.
You can use a tried-and-true recipe like this Christmas Sangria, or simply make to your liking. Combine fruits like cranberries, pomegranates, apples and oranges to white or red wine, along with cinnamon sticks, mint, rosemary sprigs for garnish. Grab a pal, taste test and find your signature sangria recipe.

Are you gearing up for Thanksgiving? Do you have your menu set yet? Let’s face it: the food we await all year is not just food; it’s memory and nostalgia, love and familiarity. There are some really cool healthy twists on Thanksgiving favorites out there.

But that’s not what this article is about.

This article goes out to the true Thanksgiving purists, the ones who want none of the internet’s mashed cauliflower or vegduckens.

I’m here to help. You don’t have to throw in the towel until New Year’s just because your favorite recipes don’t mesh with your health goals.

My Fool-Proof Guide For A Healthy Thanksgiving Without Changing A Single Recipe:

Step 1: Every other day (OK, most others), make sure your diet is jam-packed with nutrient dense foods.

What does your diet look like the other 364 days of the year? Fall in love with veggies. Quench your thirst with water. Don’t overdo it on the fried food and sweets. Learn to appreciate the hearty texture of a good, whole grain bread. You know the drill. Do all that, and one night won’t make much of a difference.

Step 2: Don’t forget breakfast and (maybe) lunch on Thanksgiving day.

Saving your calories doesn’t work; it just makes you cranky and so desperate for food, you pile your plate even higher. Now, sure, maybe don’t go for a five-course lunch two hours before you sit down to the turkey, but do eat sensibly and regularly leading up to the main “event.”

Step 3: Move your body.

Sneak in an early morning run or gym session. Rally up friends for a game of touch football. Run around with the kids before dinner is ready. Round up the troops and take a brisk walk between dinner and dessert. Don’t do it to “earn” the right to eat more or punish yourself for having eaten too much; do it because it puts you in a fresh, motivated state of mind and keeps you from losing sight of your goals.

Step 4: Know thy spread, know thyself.

Ask around to figure out what everyone is bringing, and make a game plan. Get a good mix of better-for-you options and the dishes that define Thanksgiving for you. Oftentimes, we eat something out of habit or because it’s there. Which dishes are Thanksgiving exclusives (Aunt Mae’s prize-winning pumpkin pie), and which can you get pretty much any day of the year (dinner rolls with butter)? Is turkey your jam, but green bean casserole not so much? By all means, eat what you love, but don’t waste your time on the dishes that aren’t that special.

Step 5: Breathe.

Once you have your plate in front of you, pause for at least five seconds. Say a prayer if you’d like, or simply take a deep breath. There’s a lot of commotion involved in getting the meal on the table, and this simple act can be the difference between savoring your food and wolfing it down in the blink of an eye.

Step 6: Eat to satisfaction, not discomfort.

Isn’t it ironic that we talk so much about Thanksgiving food bringing so much joy, and yet we eat so much of it that we make ourselves physically ill? Take a pause before going for seconds. Can you pack a serving up and have it with lunch the next day instead, when you’re not so full? If you don’t eat another bite, will you later regret it, or will you have forgotten all about it? Be honest with yourself. And remember, Thanksgiving happens every year. This same food will be back before you know it.

Step 7: Focus on the holiday.

Thanksgiving is about taking a moment to appreciate your life. How could you celebrate in non-food ways? Enjoy the conversation. Spend some time with relatives, in from out of town. Volunteer at a soup kitchen. Sign up for a Turkey Trot or charity walk. Food has become the main event, but it’s really only one part of the holiday. Celebrate the day to its full capacity.

Step 8: Walk away.

What happens at the Thanksgiving dinner table, stays at the Thanksgiving dinner table. Whether you feel great or a bit overstuffed, remember that Friday morning is another day, an opportunity to start fresh. Make yourself a healthy breakfast. Meet up with a friend for a spirited shopping marathon. Sure, make a note of the decisions you made the night before and how they made you feel both physically and emotionally so that you can hopefully learn from the experience, but then move on.

There you have it: a healthier Thanksgiving without messing with tradition.

So go ahead, eat that turducken!

Just, you know, maybe not the whole turducken?

However you celebrate, have a Happy Thanksgiving!

During this time of year, pumpkin spiced products are everywhere. There are pumpkin spice lattes, cupcakes, and even Oreos. It gets all the attention, but there’s another pumpkin product you should be paying attention to.
The seeds.
Most people are sure to come across more than a handful of pumpkin seeds while carving Jack-o’-lanterns for Halloween. Your initial instinct might be to throw the seeds out with the rest of the pumpkin guts, but you should really save them.
Pumpkin seeds are a tasty snack with a variety of nutritional and health benefits.
Pumpkin seeds are packed full of plant-based protein. 1 cup contains about 11.87 grams of protein. Additionally, they’re rich in a plant-based from of omega-3 fatty acid called alpha-linolenic acid (ALA). Normally, that sort of “good fat” is found in certain types of fish and is essential for improving heart health, fighting cholesterol, and improving brain function.
That makes pumpkin seeds a perfect alternative to meat for vegetarians and vegans.
But that’s not all! The seeds are also high in fiber and several minerals including calcium, magnesium, and potassium.
Magnesium is instrumental in regulating muscle and nerve function, blood sugar levels, and blood pressure. It also plays a role in the synthesis of RNA and DNA. It’s pretty important, yet most Americans aren’t getting enough of the vital mineral.
Pumpkins seeds are a good source of potassium, too. The banana is the best-known source of the mineral, but a cup of pumpkin seeds actually contains more potassium than a medium sized banana. It’s important for regulating fluids, contracting muscles, and maintaining blood pressure. A healthy intake of potassium can also reduce the risk of kidney stones.
You’re immune system will thank you for snacking on some pumpkin seeds, too. They’re full of zinc, which stimulates immune function.
Turkey’s not the only thing that will make you sleepy this thanksgiving, either. Pumpkin seeds contain tryptophan, an amino acid, which your body turns into serotonin and then into melatonin. Eating some seeds before bed will make for a pleasant mood and restful sleep.
Some research also suggests that pumpkin seed oil could have anti-inflammatory properties.
Can you believe you’ve just been throwing them out this entire time? So remember to save a few during your next pumpkin carving session!