Stay Motivated As The Weather Gets Cooler

It’s that time of the year again when we tend to eat more calories because of holidays, weather, and social gatherings. Do not get discouraged! There are plenty of  healthy “fall foods” that are packed with nutrients. Here are a few tips:

  • Soups can be great for you if they’re based around vegetables and not made with cream or cheese. Also, it’s important to watch your serving sizes!
  • If you are a fan of stew, make vegetables your main focus and go light on the meat and potatoes
  • Be conscious of what you’re eating and never eat out of a bag or box. Take the right serving sizes with you on your plate, bowl, to the table etc.
  • Many of us can’t live without pizza– and that’s fine. Just stick to one slice and add nutritious toppings (mainly vegetables) to get the nutrients you need while making you fuller
  • Instead of an apple pie, try apple crisp! Bake your apples and lightly dust them with cinnamon
  • The weather in the fall is extremely perfect for activities outdoors– hiking , riding bikes, walking (just to name a few) Get out there and enjoy the weather before the winter months ahead!

fall students walkingPhoto credit:

Getting Into The Fall Spirit With Food

Healthy, Fall foods can provide a boost to our immune systems to prepare us for the cold season. Here are some Fall favorites full of antioxidants and other great nutrients!

  • Pomegranates – Pomegranates are high in antioxidants, vitamin C and folic acid, a B vitamin.
  • Dates – Naturally sweet, dates contain tannins, which are antioxidants that help prevent illness, as well as potassium, magnesium and copper.
  • Apples – high in fiber and contains the active ingredient quercetin, a natural antihistamine to combat seasonal allergies and clear up colds.
  • Pears – Great source of fiber
  • Acorn squash – Excellent source of Vitamin A
  • Brussels sprouts – Great source of Vitamin K and folate
  • Kale –  Full of natural flavonoids that help protect against several types of cancers.
  • Kiwi -High in Vitamin C
  • Pumpkin – Rich in vitamin A, beta-carotene and vitamin E


Photo credit:

Thanks to Joan Endyke, who is a registered dietitian with a master’s degree in food and nutrition.

Grocery Shopping When We’re Hungry=No, No, No!

Grocery shopping when we’re hungry is not a healthy way to approach food shopping and will most likely result in buying foods that we weren’t aiming to buy in the first place– wasting MONEY, CALORIES, and TIME! (I’m guilty of this!)

Eating a light snack before grocery shopping or after eating a larger meal such as breakfast, lunch, or dinner is key. We will see numbers go up on the scale from buying foods we were tempted to eat when we were hungrier (and these foods are most likely not healthy options!) Keep it simple, stick to a list, aim for FRESH foods!

It’s extremely important to have a list with us at all times and ONLY buy what is on that list.  We should all get into a habit of writing down foods during the week that our families can agree on and only stick to those foods. Aim for a time in the day that works best to go grocery shopping– when we are relaxed and our tummies are feeling full!


Photo credit:

Do you have any suggestions/tips/comments on grocery shopping?

Get The Energy You & Your Family Need

We all have heard that eating breakfast is the best way to start our days and get our metabolisms going. But what should our plates look like in the morning to give us the most energy and brain power? The answer is protein and fiber.

Protein and fiber helps us feel full longer, but remember it’s all about having a balanced plate. We all have different appetites and taste buds in the morning, so here are some great options to choose from!

Eggs are a great source of protein, calcium and vitamin D. And don’t forget to add some fiber-rich vegetables to your eggs as well! It’s helpful to add whole grains to our breakfasts such as whole grain toast, whole grain cereal, whole grain pancakes, etc. Low-fat dairy products (as well as soy based products) are also a plus in the morning. Using fresh fruit to put into plain low-fat yogurt is an excellent way to incorporate fruit (another excellent source of fiber) into the diet while getting protein from dairy products. Adding granola, nuts, or seeds to breakfast foods is also a way to get more protein and help us get the energy we need throughout the day! So let’s stop feeling sluggish, and feed our bodies the nutrients it needs!

**These are also great energy snacks to keep in mind for your work days/school days/everyday days!


Photo credit:

Natural Anti-Inflammatories: Ginger & Turmeric

Are you tired of aches and pains in your body? Did you know that two commonly known spices are great sources of a natural anti-inflammatory? Ginger and turmeric have been shown to have the same properties as anti-inflammatory drugs without the side effects. These spices can reduce muscle pain, soreness and even achy joints.

Eating a therapeutic dose of 2 grams – equivalent to 1 tablespoon raw, or 1 teaspoon powder of either spice is enough to get the benefits!

Gelbwurz / Curry

Photo credit:

Read more for recipes to incorporate these two spices in your diet:

NEWS FLASH: Frozen Banana & Peanut Butter Dessert

If you are like me, you might be a little obsessed with peanut butter. I was just on Pinterest and found a healthy, simple recipe if you are fan of bananas and peanut butter mixed together! Here it is..

All you need is:

  1. 5 medium ripe bananas
  2. 1 tbsp. creamy peanut butter
  3. 2 oz. nonfat vanilla Greek yogurt

How to make it:

  • Peel one banana and mash it with the peanut butter and yogurt
  • Peel the other four bananas and slice into half-inch thick slices. Smear the banana, peanut butter and yogurt mixture on half of the banana slices and top with the other halves, making banana sandwiches.
  • Place on a plate and freeze for at least 2 hours

And.. that’s it! Do you have any banana/peanut butter recipes you would like to share?