Follow Friday: SugarGram

Check out this amazing sugar gram.. a great visual!


This infographic is pretty neat; especially when it comes to the mind boggling quantity of sugar in those last few items. However, some of their numbers are a little off. For example, a medium apple contains about 14 grams of sugar, not 23 (obviously this will vary somewhat depending on the size and variety of apple). It’s also important to consider that while an apple or baby carrots may contain more sugar than a single oreo cookie they also contain significantly more healthful nutrients.

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Power Up Your Salad!

Spice up your salad life with new ingredients! Be creative and try new combinations in your salads!

  • Black Bean Salad: One cup of black beans contains half you daily dose of hunger-crushing fiber and about 15 grams of protein.
  • Salmon and mixed greens with walnuts: The salmon and walnuts contain omega-3’s 
  • Chicken salad with carrots and pistachios: This salad adds a fun sweet/savory flavor punch plus pistachios are rich in fiber, protein and heart-smart fat.
  • Southwestern Grilled Chicken Salad: The combo of black beans, corn, and lettuce provides more than one-third of your daily dose of fiber
  • Chicken and Cashew Stir-Fry Salad: Cashews are filled with monounsaturated fats and chicken has plenty of protein!


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So Many Ways To Eat Sweet Potatoes!

Looking for creative ways to incorporate sweet potatoes in your diet? Here are some great recipes!

  • Roast sweet potatoes and red bell peppers together for a delicious mingling of flavors and then place over a bed of spinach or arugula and sprinkle with white balsamic vinegar. Serve this as side dish or add goat cheese and grilled chicken for a satisfying lunch.
  • You can make a creamy soup in a flash with the help of a food processor or blender. And vegetarians take note: it works just as well if you sub vegetable stock for chicken broth.
  • Make Sweet Potato Chips!
  • Grated sweet potatoes get mixed up with cinnamon, nutmeg, eggs, and flour to make a baked sweet potato latke!
  • Make Rosemary sweet potato wedges: Skip the home fries and try these sweet potato wedges instead. Baked in the oven, they are packed with beta-carotene and are lower in fat than a fried potato—but still have a satisfyingly crisp skin.
  • Mashed sweet potatoes
  • Sweet potatoes and apples turn greasy old hash browns into a sweet and healthy explosion of antioxidants.

Apple & Sweet Potato Hash Browns:

Ingredients: (Serving size: 8)

  • 2 tbsp. canola oil
  • 1 large apple, sliced into thin matchsticks
  • 1/2 cup thinly sliced onion
  • 3 medium sweet potatoes, cut into thin matchsticks (About 2 cups)
  • cinnamon


1.  In a large skillet, heat 1 teaspoon oil over medium-high heat. Add apple and onion and cook until soft (about 4 minutes). Set aside in a covered bowl. Add 1 tablespoon oil to skillet. Spread potatoes in pan in an even layer and press them down lightly with a spatula. Cook until golden brown on the bottom (about 5 minutes). Drizzle with remaining oil and flip potatoes. Cook for about 5 more minutes.

2.  Add apple and onion mixture to potatoes and heat through. Sprinkle with cinnamon and add salt and pepper to taste.


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College Snackin’

When you’re in school, it’s hard to think of healthy snacks when you feel like you have no time to eat! Here are some awesome, healthy snacks to keep your brain functioning while you’re in school..

college snacks

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Morning Meals

Peanut Butter and Jelly Sandwich

  • Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter
  • Top each half with 1/4 c sliced banana
  • Eat as an open-faced sandwich with a side of 20 blueberries

Cheesy Eggs On Toast

  • Make an omelet made with 1 egg and 2 egg whites
  • Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella
  • Eat with 2 slices of whole wheat toast (no butter!)

Peach Parfait

  • Spoon 1/2 c fat-free artificially sweetened vanilla yogurt into a dish
  • Top with 1/4 c store-bought low-fat granola
  • Top with 1/2 c sliced fresh peaches
  • Sprinkle on ground cinnamon

Waffle Sundae

  • Prepare 2 frozen whole grain waffles according to package directions
  • Top each waffle with 1/4 c nonfat plain yogurt
  • Add 1 Tbsp slivered almonds, 1/4 c fresh raspberries, and 1/2 Tbsp pure maple syrup


Read more for great breakfasts! :

5 Quick, Healthy Snacks!

Looking for a quick snack? Here are some combinations of foods that are excellent together!quick snacks

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