Category: Nosh

THE PROBLEM

I hate stereotypes; in fact I detest them. However I absolutely adore desserts, like every other stereotypical woman in the world. Put some bread pudding in front of me, and I will devour not only mine but everyone else’s.
Once I finished college and didn’t have the luxury of taking fitness classes every day, my clothing started to get a little tighter–and not in that cute and sexy way.
So I decided to take action and make a stand against the post-college fluff that was slowly creeping up my thighs. There was absolutely zero chance I could sacrifice my nightly ritual of partaking in a tasty treat, so I had to think outside the box. And where does any logical and creative person turn these days for ideas for healthy munchies? Pinterest, of course.

THE SOLUTION

Pinterest is teeming with lifehacks on how to create delicacies that are big on taste but small on your waist. I was able to filter through dozens of pictures of desserts–ranging from sugar-free to vegan–and compiled a board that would satisfy my sweet tooth while ensuring I was not consuming my daily calorie intake in five bites.

TOP 10 FINDS

Currently I have over 200 pins of sweets waiting to be tried and tasted. Here are the most effective sweet tooth cures I’ve found so far.

1. Bananas With Honey And Cinnamon

This was one of the best recipes because all you need is a banana, some cinnamon, and honey. I just tossed all three into a pan and cooked the banana slices till they had browned a bit. Healthy, sweet, and filling.

2. Skinny Puppy Chow

Puppy chow is usually 365 calories per cup, but I was on a mission to find a way to make this sugar-filled treat with half the calories and half the fat.
You’ll need 2 cups fiber-enriched honey square cereal, 4 tablespoons butter substitute, 2 tablespoons peanut butter (you can’t skimp on this goodness), 2 packets artificial sweetener, 1 package fat- and sugar-free vanilla pudding mix, and 2 squares reduced-sugar chocolate.
After you melt the ingredients and drizzle the mixture over the cereal, sprinkle your pudding packet over the whole thing. Get this: One cup of this treat is only 100 calories! There’s no way you can beat that.

3. Angel Food Cupcakes

Coming in at only 60 calories for one cupcake, this recipe caught my eye immediately. The desserts use 1 box angel food cake mix, some cool whip for the icing, and a strawberry garnish on top. They’re easy and delicious!

4. Coffee Popsicles

I’m a sucker for coffee ice cream, chocolate-covered coffee beans…really anything coffee related. So when I found this recipe my heart did a little flutter of joy. I haven’t enjoyed a popsicle since I was a kid, but when I saw there were only three healthy ingredients involved I was sold.
Just blend together 1 can coconut milk, 3 tablespoons maple syrup, and 1 cup brewed coffee. Pour this milky goodness into popsicle molds. Once they’re frozen, enjoy a cool summer treat.

5. Peanut Butter Cups

With 1 bag chocolate chips, 3/4 cup almond milk, and 3/4 cup peanut butter you have a healthier version of Reese’s cups.
Melt the chocolate chips and almond milk and stir until smooth. Then pour the mixture into muffin pans, filling the cups halfway. (You should save a little of this mixture for the end of the recipe.) Pop the trays in the freezer for about 20 minutes. Pull them out and place a dollop of peanut-buttery deliciousness into the center of the hardened chocolate. Next, drizzle the remaining chocolate on top and slide them back in the freezer.
Once they’re set you’re left with a low-calorie sweet treat.

6. Watermelon Granita

Mmm, granita. This was one of my favorite treats while I was in Italy. Light and sweet, it’s the ideal refreshment on a sunny day. I’ve been trying to master the perfect balance between fruit and sweetener, and this is as close as I’ve gotten.
Blend together 4 cups watermelon, 2 tablespoons sweetener, and juice from a lime.
Pour this mixture into a shallow dish and freeze. Once it’s hardened, scrape the top with a fork and place these shavings in a dessert dish.
Quick, easy, healthy–and absolutely satisfying on those 77-degree days.

7. Skinny Ice Cream Sandwiches

I absolutely love ice cream sandwiches. Remember going to the ice cream truck as a kid and grabbing those ginormous ice cream goodies? I always chose the sandwich that was loaded with dozens of tiny chocolate chips. These days I’d rather throw my calories toward a glass of wine instead of an overly processed ice cream sandwich, but I still have occasional cravings.
So I decided to get creative and came up with this easy and cute substitute. Grab a banana, slice it up, and throw it in the freezer. Once the slices are hardened, toss them into a food processor, blend them until smooth, and freeze them again. Take this sweet mixture and spread it between two vanilla wafers. Roll the edges in some colorful sprinkles and you’ve got yourself a gourmet sweet.

8. Chocolate Brownies

Brownies are the best sundae ingredient in the universe. Right when they come out of the oven, if you’re brave enough, cut some hefty warm gooey pieces and mix them with a bowl of ice cream…this is quite possibly the closest thing to heaven I have ever encountered.
This recipe involves a few more ingredients than the others, but it’s still a snap to make. While you’re preheating your oven to 350 degrees, mix together 3/4 cup flour, 1/2 cup cocoa powder, and 1/4 teaspoon salt.
In another bowl, whisk together 1 cup brown sugar, 1/2 cup unsweetened applesauce, 1/2 cup plain Greek yogurt, 2 ounces milk chocolate, 2 eggs, and 2 tablespoons vegetable oil.
Combine the ingredients of both bowls and stir till they’re glistening. Dump your batter into an 8″x8″ greased pan and top with some more chocolate chips.
After about 30 minutes you should have a delicious skinny brownie.
Go ahead, take two.

9. Cinnamon Apples

When fall comes around I adore heading to the nearest orchard. Although it’s about an hour trek to get there, making homemade applesauce and pie is so satisfying that it’s worth it. Apples are inherently sweet and make a great snack that you never have to feel guilty about.
These microwave apples are quick, easy, and do the trick when you have a late-night sweet tooth.
Cube three apples and add 1 to 2 tablespoons butter to a microwave-safe container.
Microwave for roughly 2 minutes and then mix the butter and apples together.
Add about 2 tablespoons cinnamon and 2 tablespoons sugar substitute to the container and microwave for 2 more minutes.
Voila, now you have some tender spiced apples, ready to be devoured!

10. 30-Second Chocolate Cake

Chocolate cake may be the greatest gift this earth has ever received. The rich and fluffy texture is enough to make me want to forgo all the wines and breads in the world and feast on chocolate cake for the rest of my life.
If you’re anything like me, there’s no way an entire cake will last more than a few days. Fortunately for me (and soon to be you too!) I found this single-serving recipe that’s both healthy and easy.
Grab a small bowl and mix together 2 teaspoons cocoa powder, 5 teaspoons flour, and 1/8 teaspoon baking powder.
Add 1/4 teaspoon vanilla, 2 teaspoons maple syrup, and 3 tablespoons vanilla soymilk. Once you’ve mixed these ingredients into the bowl, stir in 1 tablespoon dark chocolate chips.
Place your bowl in the microwave for about 30 seconds, and before you know it you’ll have a individual-sized cake that’s absolutely delightful.

HAPPILY EVER AFTER

So those are my top-10 foodie finds. Although you can never go wrong with a cheesecake smothered in berries and sauce, it’s all about moderation. Some people may prefer their desserts over their nightly wine, but I’m the type of girl who will have her cake and eat it too.
If you have recipes to share, comment below because I’m always eager to try anything sweet!

In the 1960s and 1970s, plates and cups were smaller, coffee was generally served in teacups rather than huge mugs, and restaurant portions were miniscule compared to some of the meals served today.

The portion sizes changed but our human metabolism did not.

Think about it. A small order of French fries back in the 1970s was about 2.4 ounces. Today, a typical serving of fries has 6.7 ounces and almost three times the calories. Ditto that for meat servings, never-ending pasta bowls, huge drink cups, and servings of cake as big as your head. Well, not really as big as your head but you get the idea.

When I was losing weight, I used four techniques to retrain my brain to avoid looking at a food and assuming it was the right sized portion.

1. Know the Facts

This seems so incredibly simple, but it worked perfectly. When I was 300 pounds, I ate whatever amount felt right. If a restaurant server brought me a large plate piled high with nachos, I ate all the food on the plate. If a friend gave me a big piece of fried chicken or a juicy burger, I ate it.

What I did differently to retrain my brain was become familiar with the correction portion sizes of the foods I most often ate. This did not take very long so don’t worry you might have to memorize a list of 200 food items.

Every time I picked up a boxed food to eat or made something from a recipe, I determined what the recommended serving size was. Here is a chart from WebMD that will help you visualize the correct portions of foods you commonly eat.

I was surprised at how tiny 1/2 cup of oatmeal looked and said that 1 tablespoon of chocolate chips was a portion. I usually ate two or three times that amount.

2. Serve Yourself One Portion of Highest Calorie Foods

I did not live on salads while I was losing weight. I ate a varied diet that included high calorie foods like the occasional cupcake or peanut butter.  Instead of eating cupcake after cupcake like I did when I was overweight, I limited my serving to a single cupcake and did not choose the largest one on the plate.

Instead, I filled up my plate with the lower calorie options during dinner or social occasion. I ate more salad than pasta and more vegetables than meat. I left the table feeling satisfied and proud of myself for not eating too much.

3. Slow Down

As a self-admitted speed eater, I had to work hard at slowing down.  It was worth practicing though because when I slowed down, I learned to enjoy the textures, flavors, and mouthfeel of the foods I was eating.

Controlling your portion sizes becomes easier when you take the time to appreciate the foods you are eating. Instead of being focused on finishing, you can focus on the delicious meal and the conversation flowing around you. Plus, research published in the March 2014 issue of the “Journal of the Academy of Nutrition and Dietetics” supports the fact that eating more slowly helps you consume fewer calories.

4. Use Measuring Devices

If you are used to seeing cake pieces as big as your head, it can be difficult to know for sure what a proper portion size is. I dusted off my food scale and pulled out my trusty measuring cups and spoons when I finally got serious about losing weight.

It might not be exciting or sexy to use a measuring cup to measure cereal, but it does work. Once I had measured and weighed for a couple of weeks, I had a good idea of what a true portion looked like.

I had broken the portion distortion dilemma and knew what a portion of most of my favorite foods really was. I used this knowledge to control my calories and lose a ton of weight.

10 for $10. Double Coupon week. Manager’s special – $2.99. Last chance to get fresh summer squash. I feel immediately overwhelmed as I walk through the sliding doors of my local grocer. For me, a trip to the grocery store has never been a simple chore. When I was thirteen, I dragged my feet every time my parents needed to go food shopping for the week. My aversion was so strong that my dad once sighed exasperatedly and said, “We all know, dear, it’s a dreadful place.”

He said it to mock me, but the truth is, I just hate grocery shopping. The realization you made the wrong decision between a basket and a cart. That scramble to put all of your items on the conveyor belt as a disapproving line forms behind you. Doubling back to get that one item you forgot on your list after planning your route just perfectly. If I can get out of there in under thirty minutes, I consider the trip a triumph. But the worst part, the most challenging aspect?

The produce aisle.

“Organic,” “Natural,” “Preservative-free,” “No pesticides.” What does it all mean? Is organic worth the extra price? Will the regular bananas give me cancer? Is natural really better for you?

“Natural” gives the impression that something is pure and free of manipulation, so that must mean natural food is better, right? But in reality, nature tries to kill people everyday. Take raw milk for instance. Some bloggers firmly advocate consumption of raw milk, straight from the cow with all of its natural bacteria, even suggesting that it helps maintain normal levels of gut flora (the microorganisms that digest your food). Painting pasteurization, the very necessary process of heating milk to kill harmful bacteria, as the villain is incredibly misleading, because it makes milk safe to drink.

So natural doesn’t always mean good for you, but what about organic? You may have noticed by now that the concept of GMOs – genetically modified organisms – is a hot-button issue, and the organic movement gains momentum every day based on the assumption that GMOs are unsafe to eat, and yet GM produce is, in fact, perfectly safe – hundreds of studies exist to support this claim, and according to this 2014 analysis, GM crops effectively minimize the need for those harmful pesticides everyone is so worried about — because these plants have been engineered to be resistant to insects.

Yet anti-GMO campaigns are strong. The pressure to eliminating the chemicals and go “GMO-free” is so strong that major companies, like Chipotle and Panera, are changing their menu to remove them and hundreds of other benign additives, even in the absence of scientific evidence. The USDA recently announced that they would verify non-GMO foods and label them as such. So what to believe?

Definitely don’t trust anything labeled as “natural.” It doesn’t really mean anything. For a food to be organic, the USDA certifies that it hasn’t been treated with pesticides, herbicides, or NPK fertilizers, and, in the case of meat products, the animal has not consumed antibiotics or growth hormones. Natural makes no such promises, and any company can use the label to cash in on the health craze.

So what can you trust, when there seems to be convincing studies on both sides of the fence? A good practice is to check out the studies that articles are referencing — a lot of the time, they can turn out to be total bunk. So before you switch to exclusively buying organic, “all-natural” foods — do thorough research by reading multiple sources. According to a recent Pew survey, 88% of scientists report that GMOs are safe, compared to only 37% of Americans. This gap is a direct result of the rampant spread of misinformation regarding GM foods.

This means that, for now, on my next trip to that “dreadful” place, I won’t be buying organic. Unless I accidentally grab it in an attempt to set a new record time for grocery shopping.

I did not get to be 300 pounds by eating only sugary foods. They played a major role in my weight issues, however. So much so that during the 10 years I was morbidly obese, my favorite breakfast was brownies.

As embarrassing as it is to admit, I am 100 percent certain I ate even more sugar than the average American does. That’s pretty bad, considering that most Americans consume an astonishing 28 teaspoons every day, according to the United States Department of Agriculture.

I would have argued that sugar was not making me fat or hungry. (Not that I knew what I was talking about at that point.) Instead of blaming my endless hunger and uncontrollable weight gain on poor food choices, I blamed it on:

-A slow metabolism, which I did not even have

-A thyroid problem, which I did not have either

-Genetics: My genetics were fine

-Bad luck: Luck has nothing to do with weight

-Anything but sugar

Like so many things in my life that I thought were true, this one was not. The truth was that refined sugar was not my friend.

Refined sugars were in my favorite foods, and I’m not just talking about sweets. The cereal I ate, the ketchup I squirted on hamburgers, the dressings I saturated my salad greens with, and even the yogurt I consumed had substantial amounts of added sugars. I never gave them a second thought.

However, as I began my final diet that would help me lose half my body weight, I drastically reduced the amount of added sugars I consumed.

The funny thing is that I did not do it on purpose, but it happened naturally because I stopped eating junk and started eating whole foods.

Over the years, I have read a lot of research on sugar and weight. Like so many things in science, there are conflicting findings. Some studies say all sugars are bad, and others–like one in a January 2013 issue of the “Journal of the American Medical Association”–says that fructose seems to be worse than glucose in terms of increasing hunger.

Dr. Richard Johnson, physician at the University of Colorado and author of “The Fat Switch,” postulates that fructose (found in many processed foods) decreases sensitivity to the appetite-controlling hormone leptin. This decrease in sensitivity makes us hungrier after eating sugar and contributes to weight gain and eventual obesity.

Sugar excites the brain in much the same way that drugs do, according to a study published in “Neuroscience & Biobehavioral Reviews.” This would indicate that sugar does indeed have addictive qualities that make you crave it. And because you may feel hungrier after consuming sugar, you are probably going to reach for more high-sugar foods.

I know that happened to me. The more sugar I ate, the hungrier I felt, and the foods I wanted were almost always high-sugar foods. Truthfully, I never craved carrots, but I sure did crave–and eat–carrot cake.

The sugar-hunger cycle is similar to a carousel that keeps going round and round. The only way to get off the sugar cycle and beat the hunger that comes after consuming added sugars is to throw the brakes on the carousel and stop.

I follow simple guidelines to keep my sugar intake down and avoid the cycle of eating sugar and craving more food.

1. I read the entire label of unfamiliar foods to find out if there are any forms of sugar. I look for glucose, dextrose, fructose, and other common forms of sugar.

2. I know the recommended limits. The American Heart Association recommends keeping your added sugar intake to 100 calories a day if you are a woman and 150 calories a day if you are a man. That’s not much.

3. I do not limit fruits and vegetables. Although fruits and some vegetables have naturally occurring sugars, the overall nutritional profile of each makes the sugars in the food balance out.  

4. I don’t justify adding sugar to foods. Honey and other natural sweeteners have some marginal nutritional values, but they are still sugar. I am careful about adding these to foods or drinks.

Give yourself at least 10 days to acclimate to eating less sugar. Be prepared for cravings to creep up when you are tired or around sugary foods. Say “no” to those cravings, and over time you will conquer your sugar craving and stop the cycle of eating a bunch of sugar, feeling hungry, and eating more sugary food.

Much like a 40-something father in the throws of a mid-life crisis, McDonald’s has been trying (unsuccessfully) to reinvent themselves as young, healthy, and hip. With sales numbers steadily declining in recent years and millenials turning their backs on the iconic golden arches, it’s clear that the fast food giant is feeling a bit obsolete.
In an effort to appeal to a more health-focused, environmentally conscious group of consumers, McDonald’s has tried a few different tactics.
The “Create Your Taste” campaign was introduced in select stores, and appeared to be McDonald’s answer to the DIY craze. So instead of your basic ketchup-mustard-pickle, customers were encouraged to “customize” their burgers by adding exotic ingredients like guacamole, grilled pineapple and jalapenos. They could also choose from a variety of breads, cheeses and sauces.
As you can imagine, this new customizable burger presented a number of problems, most importantly taking the “fast” out of “fast food.” The more complicated orders took considerably longer to prepare and were more expensive to buy, not to mention that these custom sandwiches were not available through the drive-thru, which accounts for over 60 percent of U.S. restaurant sales.
In another cringe-worthy attempt to stay relevant, McDonald’s unveiled their “Artisan Chicken Sandwich,” boasting 100 percent grilled chicken breast filet and pantry seasonings with a zesty vinaigrette. The company’s feeble attempt at gourmet cuisine was met with scorn and ridicule by several media outlets and the fast food equivalent of  “putting lipstick on a pig” did not result in a huge boost in sales.
Maybe the most bizarre and confusing PR play was the return of the Hamburglar. The once pudgy, freckle-faced man-muppet was recently rebranded to be a surprisingly handsome, but ultimately creepy suburban dad with a burger fetish.
“We felt it was time to debut a new look for the Hamburglar after he’s been out of the public eye all these years,” Joel Yashinsky, McDonald’s’ Vice President of U.S. Marketing said in a statement to Mashable. “He’s had some time to grow up a bit and has been busy raising a family in the suburbs and his look has evolved over time.”
There are at least half a dozen more we could name, some of which backfired like their ill-fated attempt at transparency (“Our Food, Your Questions”) and the most recent turnaround plan which made no mention of the actual food whatsoever and instead focused on reorganizing its corporate makeup and giving billions of dollars back to shareholders.
Now, let’s be honest, with 27 million customers a day, McDonald’s isn’t going bankrupt anytime soon. And they’ve actually made some substantial efforts to improve the quality of their food, such as phasing out chicken raised with certain types of antibiotics.
But is a sexy new mascot and some kale chips enough to entice the 20-something hipster generation away from their Chipotle burritos and Panera paninis?
And lest we forget, this is a company that built their fortune on cheap, greasy burgers and super sized fries; folks go to McDonald’s for a happy meal, not a healthy one. It’s also very possible that by trying to reinvent themselves, they may actually alienate a large portion of their loyal customer base.
Then who’s lovin’ it?

Maybe it’s because I live in New York, but it seems like everyone I know has attempted to do a juice cleanse at least once in the last year. I’ve tried my hand at a couple of them: the Master Cleanse (stay away from this Beyoncé-approved nightmare) and Organic Avenue’s offering (honestly, not that bad if you’re into self-deprivation).

And while the juice cleanse still reigns supreme, a new type of cleanse is becoming increasingly popular: the soup cleanse.

Soup cleansing is very similar to juice cleansing; you can purchase pre-made soups that come with an eating schedule or you can make your own soups at home. If you’re more motivated and a better cook than I am, making your own soups at home is highly cost efficient. There are some great recipes online for simple, healthy, and cleansing soups, and you can mix and match them to your tastes. Aside from saving money, the biggest benefit of a DIY soup cleanse is that you are not stuck slurping down a soup you can barely stand.

Purchasing the pre-made soups from a company that specializes in soup cleanses can be pricey (a one-day supply from Soupure in Los Angeles costs $79), but it is incredibly convenient; in my own dieting experiences, convenience is what keeps me from falling off the wagon. The pre-made options are also designed for maximized nutrition and weight loss potential.

So, what are the benefits of a soup cleanse?

The first real benefit — something that a juice cleanse doesn’t offer–is that you can eat! The hardest part of my juice cleanse experience was not being able to eat. Even if I was getting a sufficient amount of calories into my body, I always felt hungry; soup cleansing really aids with this mental element. Soup cleanses are also hydrating. The average American drinks about 20 ounces of water a day, but we should be drinking closer to 70. A soup cleanse is a wonderful chance to rehydrate your body. Keeping hydrated improves your skin elasticity, muscle efficiency, and memory function.

Soup cleanses also can help you reevaluate your relationship with food. Perhaps you eat every day at the same time, regardless of whether you’re hungry or not. Or maybe you eat too quickly and without paying any attention. A soup cleanse will help you take a closer look at the way and why you eat.

A soup cleanse will also help give your digestive system a break. If you eat a standard American diet, you’re likely eating large amounts of processed foods every day. Processed foods make your digestive system go into overdrive, stressing your intestines and gut flora. A soup cleanse will allow your stomach, gut, and liver to take a well-deserved vacation. A soup cleanse will also ensure that you’re eating nutritionally rich foods like kale, cashew nuts, spinach, and beet greens. Lastly, a soup cleanse can be a great way to shed a few pounds. Remember though, the weight you lose on a soup cleanse is mostly water weight and will return once you begin eating normally. 

So, what are the drawbacks of a soup cleanse?

Well, you’re not really cleansing anything.

If you think that five days of sipping on nothing but bone broth and celery soup will remove mysterious toxins from your body, I have bad news for you. The body detoxes itself naturally; detoxification occurs in the liver, kidneys and intestines. Every day you’re alive, your body is detoxing.

Soup cleansing is also expensive. A one-day soup cleanse will cost you anywhere between $55-80. A single cup of bone broth from Brodo in New York City costs $9.

Soup cleanses may also not offer you enough calories, which will slow down your metabolism and make it harder for you to lose weight. The weight loss that comes from a soup cleanse is mostly water and muscle weight, not fat loss.

When dieting, you should aim to build long-term lifestyle changes like increasing vegetable and fruit consumption and exercising more. A soup cleanse might help you drop 3-5 pounds before a party, but it won’t help you with any long-term weight loss goals.

A soup cleanse is a great way to get rehydrated and reexamine your relationship with food, but if you’re looking to lose weight or detoxify, skip the soup and hit the gym. Just like juice cleansing, soup cleansing will soon be out of fashion and we’ll be obsessing over one more way to deprive ourselves of what we love in the name health and thinness.

Like most red-blooded Midwestern men, I was raised on a steady diet of meat and cheese. In fact, growing up, I can’t recall a meal that didn’t feature one of these foods and often featured heaping helpings of both.

That’s why I looked at veganism with such skepticism: what the heck do these people eat? Do they just eat dressing free spinach salads for every meal? How does someone live without feasting on the flesh of other animals?

So when my wife suggested we give this a try, it was like she was asking if we wanted to move to the moon or grow a third arm — it wasn’t that it didn’t sound interesting, it just seemed like something that wasn’t possible. Wouldn’t we wither and die without protein?

Being the good husband I am, I did some research and started to get more information about a potentially radical lifestyle shift. And the more research I did, the more it seemed somewhat possible.It turns out, there are a lot of people who choose not to indulge in any foods containing ingredients from animals.

It still seemed insane. But I figured I could do anything for 30 days, right?

The more research we did, the more it seemed like a genuinely exciting opportunity. Instead of being greeted with boring, bland recipes, I was finding new ingredients and interesting combinations that I had never considered, like black beans and butternut squash. Sure, I would miss steaks on the grill, but there was a whole new culinary world suddenly awaiting me.

So my wife and I took the plunge and ultimately decided that we would cut out all animal-based foods from our diet for thirty days. When I told my friends this, they looked at me like I was Bruce Jenner, but I was ready to do this.

I’ve never been a particularly picky eater, so I wasn’t worried about disliking the food itself. But I was worried about suddenly having to develop a whole new diet. Food was suddenly going to be work, and I am inherently lazy.

Like most married, working couples, we have our dinner rotation that we lean on when we’re both busy and don’t want to think about cooking. Things like chicken stroganoff, stuffed shells, and spaghetti and meatballs were just staples that we always picked up without really thinking about it.

This passive eating was something that was about to end, and that was perhaps the biggest change. We were going to become much more active in what we ate and much more aware of the ingredients that we were using.

When you become aware of the meat, cheese, and dairy in your diet, the first thing you notice is just how ubiquitous these food products can be. For instance, going out to eat was a bit of a challenge when the only vegetarian options were pastas covered in cheese or made in cream sauces.

There seems to be an inherent belief that vegetarianism is healthy, but it seemed like these options were actually some of the most calorie-laden dishes on the menu. It became striking to me just how unhealthy our diets can be.

It also struck me just how incomplete meals seem without a protein – specifically, some sort of meat. I’ve never thought of vegetables as the star of the show, they were always the price of admission that my mother made me eat in order to enjoy the main event.

But by removing meat, I was starting to notice that you could do some really interesting things with vegetables and spices that are extremely intriguing to the palette. Far from just some steamed carrots or grilled asparagus, vegetables could actually be quite delicious if prepared correctly. I had never eaten vegetables that weren’t slathered with butter, so often it was like eating these veggies for the first time.

I also found that there were many meat substitutes that can help you bridge the gap and get used to a vegan diet. For instance, a black bean burger can be a great substitute for a burger patty while still giving a person the sensation of eating meat. There’s obviously no perfect substitute for a delicious cheeseburger, but when facing a craving these foods can be a lifesaver.

Likewise, there are many tofu-based meat substitutes that can be purchased at just about every grocery store. There is vegan meatloaf, vegan chorizo, vegan meatballs, even vegan breakfast sausage. These taste almost exactly like meat and can help someone who is having a difficult time transitioning to a plant-based diet get over those cravings for meat.

So we started to give some of these foods a try and found that it wasn’t that much of a loss to remove meat and cheese from our diet. And after about a week or so of doing this, we noticed that we began to lose weight. We also noticed that we were sleeping better and seemed to have more energy.

Instead of feeling heavy or weighed-down after a meal, we felt good. We hadn’t really upped our workout routine, so this can all be attributed almost exclusively to our diet change. Our food was actually giving us energy instead of putting us into a coma after a meal.

We also found that we were saving a fair amount of money at the grocery store. Many people complain that eating healthy is expensive and, depending on where you live and where you shop, this might be the case. But when you weigh a pound of chicken versus a pound of asparagus, it’s easy to see which is the cheaper option.

My wife and I found that when we primarily shopped in the produce section, our grocery bill was only about 75% of what it normally would be. The only change was that, due to the shelf life of the produce, we were going to the grocery store more often. However, the positive out weighed the negative for us since we were significantly cutting down on food waste.

As our month wound to a close, I would be lying if I said I didn’t go out and grill a steak. After all, I still loved meat and was excited to start indulging again. But I did find that I could get by with a LOT less than I had been eating.

This experiment was more than a year ago, and today, my wife and I generally eat vegan with some meat thrown in here and there. We are still very conscious of what we eat and generally try to eat well instead of just passively eating the same thing each and every week. We treat meat and cheese as a special treat instead of treating it as a staple of our diet.

If you are trying to eat healthy and aren’t sure where to begin, try a vegan diet for a month. Far from being some crazy impossibility, it’s actually a realistic, do-able option.

You’ll find yourself looking better, feeling better, and saving money (to say nothing of the environmental benefits). Who knows, you may even discover a new food you love in the process. So start compiling some recipes and plan your vegan month today! In the end, I’ll bet you’ll be glad you did.

Coffee is always competing for the world’s most popular beverage, but what many don’t know that it’s actually doing a lot more than helping you be a functional member of society. Several scientific studies have accredited coffee as the number one source of antioxidants in America’s diet, providing numerous cognitive benefits, keeping the liver healthy, and reducing stress.

Free radicals, (which sound like rebellious teenagers running amok) are atoms, molecules, or ions damaging cells within the human body and can potentially contribute to cancer. A recent study has discovered that roasted coffee stabilizes and combats these harmful radicals, thus making that next cup of morning joe something to never feel guilty about.

For those female drinkers out there, a study has also found that drinking up to four cups of coffee a day can reduce the risk of endometrial cancer by one fifth.

Many people believe that hot tea or vegetables are superior in antioxidants than coffee. Wrong! According to a study back in 2005, scientists discovered for the first time, decaf and caffeinated coffee were equally shown to be the primary source of antioxidants in consumers. Joe Vinson, Ph.D., study leader and chemistry professor at Scranton University said, “Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close.”

It’s no secret that coffee lovers jump-start their morning for caffeine buzz, but it has also been proven to be great for short-term memory retention. Don’t take this as an excuse to drink 12 cups a day, but in moderation, your brain will be in tip-top shape after a few cups.

The benefits of being a coffee consumer don’t stop there; moderate consumption is also believed to be associated with reducing the risk of developing the liver disease alcoholic cirrhosis. This disease can destroy healthy tissue within the liver replacing it with scar tissue, and is most commonly found in heavy alcohol users and smokers. A study discovered coffee drinkers were 22 percent less likely to develop the disease.

For those who want all of these benefits yet despise the taste of coffee, simply walk into a coffee shop and take a whiff.

The magical power of coffee can even be found in the scent. The aroma of coffee has been attributed to reducing stress. Granted, scientists here studied the brains of lab rats when exposed to the smell of coffee, making it ethically and scientifically questionable, but the smell of coffee is rather fantastic, so we’ll let this one slide.

Obviously, the more coffee one drinks the less beneficial it will be, but science has given the world a green light on the daily java brew. It’s pretty remarkable how coffee has built up a bad reputation over recent years as being addictive and harmful, but in reality can actually help us all live healthier lives. With that being said, go support local coffee shops, get creative with brew methods, and hang out with friends and family over one of the most delicious and healthiest beverages in the world.

I love food. Love it. Whether it’s a warm, perfectly assembled meat lovers pizza or a vegetable stir-fry with a thick, sweet teriyaki sauce, I can dig it. I grew up with grandmas who could do some serious cooking. The homestyle, comfort food type of cooking. While I loved it, it gave me high expectations for how food should taste (little did I know they used bacon grease in most dishes…that’s healthy, right?)

Now that I’m no longer a kid that can eat whatever I want, eating healthy and actually liking it has become trickier. With age, eating seems to turn into this weird balancing act of eating those good sugars, plus plenty of fiber and protein, oh, and veggies, too. And, what foods are good for my heart again? I need some to boost my metabolism, too. And, then the toughest part, limiting sweet treats. Ugh, getting older is sort of a bummer sometimes.

I started to test some tricks out on myself to see if ‘controlling’ what I ate could be easier than it sounded (and was). I read from Dr. Mike Moreno’s ’17 Day Diet’ book, the theories of juicing, and suggestions from other workout/dieting programs. It came down to five little things I could do that made a huge difference in how I eat and my ability to keep my diet (and weight) healthier.

1. Spicy, Spicy, Hot

I’m a bit of a wimp when it comes to hot foods. Mild salsa can be a touch too much for me depending on the brand. But, I do love the spicy food burn (weird, right?). Have you not had jalepeno or Sriracha chips? Whew. Good stuff.

But, here’s the trick. If I open a bag of those chips (it’s one of my favorite snacks), I know I won’t eat more than a handful because they’re hot to me. I took that theory and applied it to foods I cook. Often, I’ll add a touch of some spice to make it just mild enough that I still like it, but just hot enough that I won’t (and can’t) eat more than what I really should.

2. Whole Wheat Wins

Whole wheat or whole grain foods skip the whole refining, processed food part that white breads, flours, etc. go through. What this means is that the important healthy parts of the white flours, breads, etc. have the entire grain taken out, and the nutrients that are removed during that process must be added back in through a refining process. (The more processed, the farther away from all-natural and healthy you get).

It also has less calories, saturated fats, carbohydrates, and has more protein and fiber (the good stuff). I started switching my pasta to whole wheat, english muffins, bread, crackers, and pretty much anything else I can find. The amount of calories I save each day has been tremendous and the extra protein is a great nutrient to have after my workouts to help replenish my muscles.

3. Fruit In the Morning, Not Afternoon

This was a trick that I pulled from the ’17 Day Diet’. It suggested that you should always eat fruits before 2PM because, while the sugars in fruit are natural, they’re still sugars and won’t digest as well later in the day, meaning you won’t be burning those sugars off. So, I started eating more fruit in the morning. Simple things like adding a banana to my breakfast or having apple slices as a mid-morning snack.

The natural sugars helped boost my energy throughout the morning, and if I eat one in the late morning, it can help me in the drowsy after-lunch hours. You shouldn’t have more than two servings of fruit per day, but eating those servings earlier will help you bounce right through your day, and avoid storing those sugars as fat.

4. Shakes and Smoothies As Sweet Treats

Yes, sometimes this can be a hassle. Who has time to get a bunch of ingredients together in the morning to make some concoction in the blender? This is why I tend to gravitate toward smoothie and shake recipes that have less than 5 ingredients (and, there’s lots of them out there).

5. Alcohol Shouldn’t Be a Fourth Meal

This is sometimes a tough habit to change. When I’m out with friends on a Friday evening, I want to have a drink with them and enjoy myself! But, I started to look into my choice of drinks and I was a bit surprised when I added up the numbers. I started to realize two or three beers after dinner was pretty much equivalent to me eating another meal.

So, I made some small changes. Surprisingly, using ginger ale as a mixer with different kinds of liquor is lower in calories than using sodas or just beer. But, I also started getting a glass of water in between every couple of alcoholic drinks. It keeps me from drinking a fourth meal of calories, but lets me still indulge a bit.

Bonus Tip: Popcorn

I’ve always said I could live on popcorn. But, as it turns out, it’s a great choice for a low-calorie snack that also has lots of fiber and whole grains. It’s better to air-pop it if you have the option, but if not, try to stay away from the heavy butter types.

But, if you just can’t do without the butter, it’s still a better option than downing a soda, eating a candy bar, or slicing off a piece of pie!

I eat fat-free and low-fat yogurt several times a week. I usually choose plain Greek yogurt that I sweeten with local honey, but occasionally I have the black cherry flavor. For years, the accepted recommendation for healthy dairy products in your diet has been low-fat or fat-free products. The rationale has been that these lower fat dairy products, including yogurt, have fewer calories and less fat than their regular counterparts.

Makes sense, right?

Well, like so many other assumptions made about nutrition over the years, this particular long established assumption is being questioned.

(And as an aside, I don’t know about you, but sometimes it is hard to know what to eat because the right foods [according to scientists] keep changing.)

A new study done by researchers at Tufts University examined whether the current USDA recommendations to consume low-fat and fat-free dairy products impact how many carbs people ate and whether their choice impacted their weight and overall health.

I was interested enough to look up the study and read through it. Although some of it is pretty dry, the conclusion is anything but boring.

The study, published in the American Journal of Clinical Nutrition, looked at previous research in which over 120,000 health professionals had been followed as part of three different longitudinal studies over a 16 year period.

This study is impressive for several reasons:

1) The sample size is very large.

2) The study time was long.

3) Researchers did not make blanket statements about carbs.

The researchers analyzed the participants’ eating habits and discovered the people who ate the fewest carbs were the ones who ate full-fat dairy products such as yogurt. Jessica Smith, Ph.D., one of the researchers, indicated in an interview with Science Daily that people who consistently eat low-fat or fat-free dairy products might unconsciously attempt to make up for the lack of fat in their diet by eating more carbs.

Although not explicitly part of the study material, the implication is that the types of carbs people typically reach for is not brown rice or quinoa. Instead, they’ll typically go for carbs in things like cupcakes, chips, and other foods filled with simple carbohydrates and little nutrients.

When I was severely overweight, I often ate low-fat or fat-free dairy products and I did eat a ton of carbs. I’m not sure there was a correlation, but perhaps the lack of fat in those dairy products did somewhat increase my cravings for carbs.

In my 17 years of being part of the weight loss arena, I have seen people who eat the wrong kinds of carbs and suffer for it. I have also seen people who eat healthy carbs and benefit from it.

It seems to me the takeaway from this article is that it may be a good thing to stop automatically reaching for the lowest fat yogurt and choose the full-fat version as a way to control your urge to binge on unhealthy carbs.  

You don’t have anything to lose by trying it for a week or two and see if your carb cravings start to go away.

In case you were wondering about calories, the calorie difference in the two types of yogurt is negligible. A fat-free container of plain yogurt has 94 calories in 6 ounces while a full-fat container has 104 calories, according to the USDA National Nutrient Database.

Will I switch? I’m not sure. I do eat full-fat cottage cheese, sour cream, and cheeses but I really do like my fat-free Greek yogurt.