Chip-a-licious!

Organic Kale Chips

These delicious 'chips' are packed with nutrients and taste so yummy that you will almost feel guilty about enjoying them. Also, however irrelevent, they were recently featured on an episode of Keeping Up With The Kardashians when Rob moves in with Kourtney in order to begin a healthier lifestyle :)

Kale is often described as a SuperFood and we are always encouraged to include it in our diet. To get the most nutrients from kale, it should be eaten raw, however you can still gain nutritious value from it even when it is in chip form. 

Ingredients inclue:
Organic kale, organic cashew, organic zucchini, organic onion, organic carrot, organic yeast powder, organic shredded coconut, organic cilantro, organic apple cider vinegar, organic ginger, organic lemon juice concentrate, organic spices, sea salt.

Same Bagel Taste, Less Cals!

I realize that it seems like it has been 5 years since my last post and I truly apologize!  Life has been crazy lately with all of these summer sports camps, however this is the last week of them!!!  I don't know about you, but I love bagels--unfortunately I do not love the 300+ calories in each bagel.  For those of you who struggle with wanting some carbs and satisfying that craving, but not wanting all of the calories, I have a solution!

These yummy bagels only have 110 Calories, 0g Trans Fat, 100% Whole Wheat, Cholesterol Free, Have Fiber (to keep you fuller longer) and are Low in Fat!  You also have a variety of choices: Plain, Everything, Cinnamon Raisin and Whole Wheat.  I love these and I'll usually either top it with some Jif Natural Peanut Butter on it and Smucker's Simply Fruit jelly, or a Laughing Cow cheese wedge. 

Lucky for us, Thomas' also makes great English Muffins! I love toasty english muffins on a cold day, and these are perfect while still attaining my diet needs and restrictions.  There are 8 grams of fiber per english muffin, 0g Trans Fat, Cholesterol Free, additional Calcium, Low Fat and Multigrain. 

This 'Spreadable Fruit' is a great way to add fruit to your diet and it tastes delicious.  The best part is there is no added sugars and fillers and only 40 calories per serving.  There are tons of flavors also: Apricot, Black  Cherry, Blueberry, Black Raspberry, Concord Grape, Boysenberry, Peach....etc.  I still have so many yummy flavors to try!!

All Natural Diet Soda

As I've discussed previously, I love flavored beverages, however I have a hard time drinking something with 150 calories in it (unless it is fruit juice).  Recently, during an amazing trip home to Oregon, my parents had their refrigerator stocked with Hansen's Soda... and it was even diet soda!  This bubbly beverage is all natural, sugar-free, contains no aspartame and has 0 carbs!  Hallelujah, a refreshingly delicious  beverage that has no nasty side effects.  There are no artificial colors or flavors, no sodium, and no preservatives, it is sweetened with Splenda, and... it is GLUTEN FREE!!!

The flavors are endless also, Diet Black Cherry, Diet Peach, Diet Kiwi Strawberry, Diet Tangerine Lime, Diet Ginger Ale, Grapefruit, Pomegranate...and even Diet Root Beer. They are the perfect summertime drinks to quench one's thirst!!  I hope you enjoy these as much as I have!!

Sugar Rush!

Ok, so there's not much sugar involved....but I just love Sugar Snap Peas!  These are definitely one of my favorite munchies of all time!  I love the crunchiness of the peas and they're tasty.  I like to eat the pod first and save the peas for last because they're the best part :) If I'm feeling really crazy I will even break out the hummus and enjoy them together.  Snap peas are very nutritious and provide fiber, and many vitamins and minerals for around 35 calories a serving.  This is a great snack between meals while fulfilling a serving of veggies! 

You can find snap peas already packaged generally where the packaged salads are, in the produce area.  If you go to a Whole Foods or a farmers market you are able to bag your own and get as much as you like! 

A Little Bit of Sweetness

Clearly I'm a big snacker and carbs do happen to be my favorite thing unfortunately.  When I was sick my beautiful friend Whitney, brought me some of my favorite treats such as chocolate Bunny Grahams, Gummy Bears (may not be the healthiest but sure are delish!), Almond Joy candy bars (definitely not healthy... oops!), a 0 calorie Vitamin Water, and a little sweetness to try out: Rold Gold Cinnamon Raisin Braided Twists. These pretzel braids are amazingly delicious!  The best part-- you cannot taste any raisin :).  Another plus is that there are only 110 calories for 7 twists, so you definitely fulfill your carb crave for very few cals! There are no trans fats, thank heavens, and 2 grams of protein which isn't much, but makes me smile a little :) I do love these twists and was so excited when Whitney introduced them to me...Thanks girl!!!  I hope you try them out and love them as much as I do!!!

Scrumptiously Sweet Salsa

It is no secret that I love chips and salsa...I cannot seem to get enough of this snack!  I wish I would keep in mind that it is meant to be a snack rather than the equivalent of 2 meals that I often eat, oops!  One of the most delicious things I have ever tried was a magnificent Watermelon Salsa that one of my LSU grad school buddies made for a football game on one occasion.  I have never forgotten how refreshing, spicy, sweet and absolutely divine this salsa was!  Unfortunately I never got the recipe from him, so I developed my own. Keep in mind that you can 'tweak' this recipe so that it suits your taste buds better, i.e. sweeter, less spicy, more melon, no mint etc.

Watermelon Salsa:

1 1/2 c. Honeydew Melon, minced

1 1/2 c. Cantaloupe, minced

1/2 c. minced Red Onion

1-2 Jalapenos finely chopped and seeded

1/2 c. Cilantro finely chopped

1/4 c. Mint finely chopped

1/2 c. Cucumber

2 c. Watermelon

1/2 tsp. Salt

1/4 tsp. Cayenne Pepper

2 tsp. Lime Juice

* Combine all ingredients and chill for 4 hours before serving.  This is best when chilled overnight, but sometimes it is so hard to wait to eat it!

I love to eat Baked Tostitos Tortilla chips with this.  These chips are gluten free and contain no trans fat.  You can also serve it with white fish like Mahi-Mahi.  This is a perfect healthy tail-gating treat for football games!!!

A Good Way to Start Each Day

I began today without eating breakfast.  I was late for work, as usual, and did not get a chance for cereal.  When I finally got to work, I was sooo busy that I never ate what I had brought.  This was all a catastrophic course for a terrible day.  After a crazy day and an excruciatingly long meeting, where it had to be atleast 95 degrees in that little conference room, I was finally able to go home.  What greeted me after work?? An absolutely ridiculous parking ticket, where I was not in the wrong of course, and dodging disgusting alien cicada bugs every time I stepped outside.  These bugs are insane!  They are everywhere--chasing you into cars and landing on your back as you're innocently walking/running inside.  Needless to say, it was a rough day and I am beginning to think it was because I did not have time to indulge in my yummy cereal. Everyone always says breakfast is the most important meal of the day and I definitely agree! Anyway, I decided to start tomorrow off on a better foot so I ran to the store for some nutritious options.  I picked out my favorite hot cereal--Kashi GoLean Hearty Honey Cinnamon hot cereal.  This oatmeal-y concoction is divine!  It tastes so good and is all natural, has 8g of protein, 5g fiber (which keeps you full longer), and 7 whole grains!  I like to add a banana so I get a serving of fruit for breakfast also.  This hot cereal is especially good in the winter when it is freezing cold outside and you need a warm way to start your day....or when you need something to make you smile after a rough, bug-dodging escapade!  Good thing these ugly alien bugs only invade us every 13 years!!!

Dark Chocolately Deliciousness

Nature Valley creates some of the most delicious snacks available and they're 100% NATURAL!  I have always loved the Oat's N' Honey and Peanut Butter granola bars, and they are a favorite among the athletes I work with.  The great thing about the Nature Valley company is their work in National Park Preservation, and contributions to the great outdoors.  As a company they emphasize eating healthy, wholesome foods and leading a healthy lifestyle.  Recently one of my students dropped a little nugget of goodness on my desk and I instantly fell in love-- Nature Valley Dark Chocolate Granola Thins! I have been drooling over these at the grocery store almost weekly, but for some reason I never bought them.  This was my chance to enjoy a sweet, natural treat at a very spontaneous time, and boy did I enjoy it!  I cannot emphasize enough how this lit up my tiny training room office and my life.  Instead of a cookie, reach for this!!

Now it's your turn to try perhaps the best 80 calories you'll ever put in your mouth!

Who knew Chocolate Milk was soooooo good for you???

Not only is it absolutely delicious, but chocolate milk has been studied and proven to be an amazing post-workout replenisher!  An Indiana University study concluded that chocolate milk helps endurance athletes recover lost electrolytes, carbohydrates, water, and protein while adding extra calcium.  Although this study is very exciting for most chocolate lovers, it can deter the diet plan of many recreational fitness nuts that are not expending a significant amount of calories and carbohydrates during their workout sesh. Bottom line, if you work yourself silly during a gym session, reward your taste buds and body with some nutritious delicious low-fat chocolaty goodness, but if you go for a gallant casual jaunt around the neighborhood, perhaps it is best to settle for some Gatorade Zero, water or the newly discovered..... MIO!

This liquid water enhancer actually tastes really good and is sugar, gluten and calorie free! It comes in amazing flavors like Berry Pomegranate, Fruit Punch, Mango Peach, Peach Tea, Sweet Tea and Strawberry Watermelon.  I like the Fruit Punch :)  This product is fairly cheap, $3.99, and a few drops go a long ways!  Luckily for many, the sweetener is Sucralose, which does not tend to have the same side affects (think killer migraine) as Aspartame.

Condiments....and the hidden calories they pack

Many times we try to make healthy choices when eating....grilled chicken, boca burgers, baked fish, steamed veggies....but then, to give them more flavor and make eating these healthy meals bearable, we soak them in condiments and dressings.  Everyone knows eating salad with grilled chicken is a very healthy choice-- add parmesan cheese and drench it in ceasar dressing and you have just created one of the most unhealthy meal chocies available.  Ceasar dressing is loaded with calories which voids the healthiness of your lunch time treat.  Here's a good tip, always get your dressing on the side and dip your fork in it before grabbing some lettuce....never dump the entire dressing on the salad, you do not need that much dressing.  Also, there are plenty of low-calorie, fat-free, low-sugar, low-sodium condiments and dressings available that will make your meals delish and keep the inches from your waist.  I have compiled a few to help you out:

*Wishbone Salad Sprtizers--so tasty and only 5 cals a spritz!!

*Low-Sugar Ketchup--same great taste, 30 less calories!!

*Olive Oil Mayo--for those of you who can't give up you mayo!!

*Calorie-Free, Sugar-Free, Gluten-Free, Fat-Free and Chocolate?? IS THIS FOR REAL?!?!
Walden Farms has tons of different dressings, syrups and spreads to tempt anyone and they have no detrimental effects---YAY!!! 

In order to meet your weight goals and keep excess calories from your body, always read labels and compare products.  Chances are, there is a better choice than the products you've been using for years.  It is very easy to be creatures of habit, but making some simple lifestyle changes will help you live longer and healthier lives, and ultimately make you feel better about yourselves. 

Agua de Coco

Ever wonder what the best way is to rehydrate and refuel your body?  As strange as this sounds, it is not even a sports drink.... It's a relatively new product to North America: Coconut Water!  This product not only tastes divine (and reminds you of a hot summer vacation on the beach)  it is ridiculously nutritious!  Vita Coco Coconut Water is 100% natural, fat free, cholesterol free, loaded with potassium and electrolytes.  This drink comes in 5 delicious, nutritious flavors: 100% Pure Coconut Water, Peach & Mango, Tangerine, Pineapple, and Acai & Pom.  I hope you love it as much as I do!!!

Holy Cow

Who doesn't love cheese??? I could eat cheese ALL the time...however, many cheese choices are loaded with fat. My favorite snack cheese is the Laughing Cow cheese wedges.  They are only 35 calories, have no trans fats, and are a great source of calcium--which we all need.  The wedge seems to be the right amount when paired with Reduced Fat Wheat Thins or Pepperidge Farms Pretzel Thins. Laughing Cow provides several flavors including, Light Garlic & Herb, Light French Onion, Light Blue Cheese, and Light Mozzarella and Sun-Dried Tomato & Basil--which I have yet to try, but am so looking forward to my first taste!

 



These cheese wedges and crackers reminds me of a childhood favorite: Handi-Snacks!!  Do you remember those cheese and cracker duos that were all so processed and loaded with sodium fillers and fat, but tasted so yummy?  Luckily we have Laughing Cow wedges to save us from a far less nutritious choice!!!

Peanut, Peanut Butter

One of my recent obsessions is Peanut Butter.  It is easy to buy Jif or Skippy Peanut Butter, but the brand names are generally loaded with sugar, salt, and trans fats.  The best peanut butter I have found is MaraNatha organic nut butters.  This brand is all natural, has no trans fats, no hydrogenated oils, or preservatives.  This product is cholesterol free and has very low sodium.  Also, for those of you that need to eat gluten free, this is a great choice!  The best part about this product is that it is produced in Ashland, Oregon!!!  There are several nut butter choices that MaraNatha offers.  I have only tried to regular peanut butter and almond butters, but I discovered a Dark Chocolate Peanut Butter that looks divine!  This is a great snack after a hard workout when you pair a tablespoon of peanut butter with an apple or banana. Mmmmm!  You can also freeze spoonfuls of this and grab them to enjoy whenever you need something slightly sweet and salty.  I read that you can melt the dark chocolate pb and enjoy it over fat free vanilla ice cream...I cannot imagine anything tasting better than that! This product is only $4.99 which isn't too expensive for the quality and taste.

The best alternative to MaraNatha is Jif All Natural.  It tastes great and is made with only 5 ingredients.

Hummus Time!

Hummus has to be one of my absolute favorite snacks!  It is made from chickpeas and can be mixed with basically everything from garlic, to red peppers, to spinach and artichoke.  The best hummus is fresh at mediterranean restaurants, but there are delicious store-bought brands as well.  I love dipping carrots, red or green peppers, and celery in it.  The only thing you have to keep in mind is portion control.  Hummus is so good that you often eat more than expected without realizing it.  My favorite store-bought flavors are supremely spicy and roasted pine nuts.  Hummus provides protein and fiber, but does have some fat so remember: portion control :)

Edamame

Lucky for us, Edamame (soybeans) doesn't have to be saved for just hibachi grills or sushi restaurants, you can make it at home!  Edamame can be found in the frozen veggie section of your local grocery store.  It takes only 5 minutes to cook and is such a yummy and healthy snack.  I introduced my sister to this about a month ago and she's hooked and so is her husband!  It's the perfect snack when you're looking for something to munch on, but aren't wanting to overindulge.  This snack is tastes delicious when sprinkled lightly with salt before eating and is a great source of protein, fiber, calcium, and vitamins A and C.  You can also add shelled Edamame to dishes like salads, pasta dishes and couscous. 

More Cereal!!!

Another favorite cereal of mine is Chocolate Cheerios.  I have always considered Cocoa Pebbles one of the most delicious cereals around; mainly because at the end you have chocolate milk to drink after enjoying every ounce of your chocolate indulgence.  Chocolate Cheerios are on the same scale as Cocoa Pebbles, but they are actually good for you! One serving of Chocolate Cheerios has only 100 calories, is low fat (saturated fat free), has no cholesterol, is a good source of calcium and vitamin D, and is made with whole grains.  This tasty cereal has 12 vitamins and minerals!  My absolute favorite morning meal is to mix Chocolate Cheerios and Cinnamon Chex then add a banana! 

A good substitute for the ever delicious Fruit Loops, are Fruity Cheerios. The added bonuses of these yummy fruity circles are the calcium, iron, and whole grains. 

Scrumptious Cereals

I am addicted to cereal.  I could eat cereal for every meal, every day. Unfortunately the best tasting cereal is usually loaded with sugar.  In my opinion, one of the best tasting cereals is Cinnamon Toast Crunch and luckily I have found an alternative, without all the extra sugar!  Cinnamon Chex tastes just like Cinnamon Toast Crunch and it is WAY healthier! This variety of Chex cereal is Gluten Free, only 120 calories, 2 g of fat (monosaturated), low sugar and 40 mg of potassium! Compared to Cinnamon Toast Crunch, Chex wins every time.  Although the calories are comparable, Cinnamon Toast Crunch has a lot more sodium content, more sugars, more carbohydrates, and some saturated fat.  The best part about Cinnamon Chex is, it tastes absolutely delicious! 

Most Nutritious Snack (and it involves chocolate!)

Perhaps the most nutitious thing to add you any diet is the almond.  Almonds provide for a great snack, with many nutritional benefits.  These tasty nuts are packed with vitamins, minerals, protein, fiber, omega-3 and omega-6 fatty acids, and monosaturated fats (which are very heart healthy).  I'm not a huge nut fan, however the Emerald brand Cocoa Roasted almonds are insanely yummy!  You can buy them in 100 calorie packs and add major nutrients to your diet, while still enjoying a bit of chocolate!  I highly recommend snacking on this heart healthy treat daily.

Not Just for TOTS!

Juice is believed to be very nutritious, however it can be detrimental to any diet if you choose the wrong one. My favorite fruit juice is Mott's for Tots. This juice has 40% less sugar than regular fruit juices, no artificial sweeteners and is 100% juice. Mott's for Tots has 4 flavors to choose from, but my favorite is Fruit Punch. This juice is definitely not just for kids, although I am definitely a kid at heart :)

Chocolate Indulgences

No Pudge Fudge. Enough said. This brownie mix is bomb! Of course, it is only a healthy indulgence if you don't eat the entire pan in one sitting :) These brownies are made with fat-free plain or vanilla yogurt and are super delish. I tried the mint ones as well and those left a bit to be desired, but the regular No Pudge brownies are really good. I'm a chocolate fanatic so this was a great find.

Hydration

As much as I wish I loved staying hydrated and drinking water, it has almost been a weak spot in my overall nutrition. It is hard for me to drink plain water, unless there is some flavoring and bubbles! I am addicted to carbonation--which is not a good thing, however I came across a solution to this problem: Sparkling Water! Whenever someone asks me what sparkling water is, I simply explain that it is water that SPARKLES!!! The most flavorful and cost-effective sparkling water is definitely La Croix. It comes in Lime, Grapefruit, Cran-Raspberry, Lemon, Orange, and Berry, as well as pure sparkling water. It also comes in cans, rather than glass bottles which is not as fancy but you don't catch as much flack for drinking sparkling water out of a can as you do with the bottles. This refreshing beverage is tasty, provides perfect carbonation, and is still water--which means it is CALORIE AND SODIUM FREE!!!!!!! My favorite flavor is lime, but I'm dying to try the cran-raspberry.

A few of my FAVORITE things!

I love love to snack! I am continually searching the grocery store for new, healthy, yummy snacks. One of my absolute favorite snack foods are Annie's Bunny Grahams. These tasty treats are all made from whole grains and are organic. Even better, you can eat 27 grahams for only 130 calories! My favorite flavor is chocolate, although occasionally I'll get the bunny 'friends' box and save all the chocolate ones to enjoy last. Bunny Grahams are the much healthier cousin of the famous Teddy Grahams, except they are much healthier and have way less sugar and processed ingredients. I do have to warn you, never ever try the gluten free Annie's cookies--they are not very good at all and have a bad after taste....so, unless you have to eat a gluten free diet try to avoid these.

I love chips. As much as I try to avoid chips, I just cannot live without their crunchy tanginess that explodes in my mouth. I finally found a good alternative to chips; have you ever tried PopChips??? These chips are not baked, not fried, but POPPED!!! Who would have thought that you could 'pop' a chip into a chip?!?! As crazy as it sounds, it is sooooo much healthier than regular chips as most of the fat is left to the way-side. With all of the delicious flavors, how could you ever resist?!?! The only thing to be conscious of is the sodium--which can cause water retention. These chips come in original flavor, barbecue, salt and vinegar, sour cream and onion, salt and pepper, parmesan garlic, and cheddar! There are soooo many flavors and I cannot wait to try all of them!