How Many Calories Are in an Avocado?

Many people enjoy avocados for their creamy texture, delicious flavor, but did you know they’re also packed with amazing health benefits? You may be scratching your head wondering exactly how many calories are in an avocado, anyway? And can eating avocados truly boost your heart health, strengthen your bones, protect your eyesight, and fight inflammation? That guac and chips is looking even more appealing right? Let’s dig in. Health Benefits of Avocados: Heart Health Half an avocado provides around 10% of your daily potassium and 5% of your magnesium needs. Potassium is essential for regulating your heartbeat—low potassium levels can cause irregular heart rhythms. Magnesium supports healthy blood flow by keeping your blood vessels relaxed. Plus, avocados contain phytosterols, plant compounds known to help lower cholesterol. Thanks to their impressive fiber content (a single avocado provides nearly half of your recommended daily fiber intake!), avocados are powerful allies in reducing the risk of heart disease. Bone Health Avocados deliver a good dose of vitamin K, a nutrient crucial for calcium absorption and maintaining bone density. Additionally, their potassium, magnesium, and phosphorus content all work together to keep your bones strong and healthy. Eye Health Packed with lutein and zeaxanthin—two powerful antioxidants—avocados support your eyesight by protecting your eyes from oxidative stress and inflammation. These nutrients act as natural shields, helping to maintain healthy eye cells and reduce the risk of vision-related conditions. Reduce Inflammation Avocados are loaded with antioxidants like lutein and vitamin C, which combat inflammation and neutralize harmful free radicals, those pesky molecules that can damage your cells and lead to disease. Plus, the healthy fats found in avocados further help soothe inflammation and even boost brain function. How many calories are in an avocado? One whole medium avocado contains about 250 calories. While avocados aren’t considered low-calorie, the numerous health benefits they provide make them an incredibly nutritious addition to your diet. Five delicious ways to enjoy an avocado: In a Salad: Avocados are the perfect topping for any salad. Their creamy texture paired with crunchy vegetables makes for a colorful, nutrient-rich, and satisfying meal. In a Smoothie: The creaminess of an avocado makes for a great ingredient in almost any smoothie. Avocados can be an addition or take the place of another fat like nut-butter for those that can’t eat nuts! On Toast: Avocado toast has become a staple on many restaurant menus and in kitchens across America, for good reason. This is one of the simplest ways to enjoy an avocado: simply spread it on sourdough, sprouted bread, or whole-grain bread for added health benefits. Guacamole: Dipping some crunchy vegetables in a nice bowl of guacamole is a great way to enjoy the health benefits of avocados. The healthy fat in avocado even helps you absorb the nutrients in the veggies themselves. This healthy snack is super satisfying and pairs perfectly with a summer mocktail. Avocado Oil: Avocado oil Avocado oil is an excellent choice for cooking due to its high smoke point. Swap out less healthy oils and use it for sautéing, roasting, or as a flavorful salad dressing base. So, should you include avocado in your diet? Definitely! Avocados might not be low-calorie, but they’re loaded with nutrients that support your overall health and energy levels. They’re satisfying, versatile, and an easy addition to meals and snacks. Incorporate them regularly to enjoy their amazing benefits!

Give the Gift of Heart-Healthy Charcuterie Boards for Two (or Three or More!) This Valentine’s Day

Looking for a way to celebrate Valentine’s Day this year without going out to an over-crowded restaurant? Or maybe you’re ditching the Super Bowl festivities and opting for a Galentine’s celebration with your favorite gal-pals? Here’s an idea: Individual charcuterie boards. Charcuterie boards are simple, fun and customizable. Individual boards are a concept that’s also perfect for those who love the communal nature of party platters but prefer their very own personalized meal on a board. With our easy tips, you can also be sure that you and your loved ones are celebrating in style without sabotaging your healthy diets. Nutritious Life founder Keri Glassman, MS, RD, CDN, loves a good party and adores showing people how to create a healthy spread for any occasion. “The key with these beautiful charcuterie boards is to keep them balanced—meaning lots of variety—without adding too much food,” Keri says. “Keeping your portions reasonable will make all the difference between an enjoyable Valentine’s or Galentine’s Day meal and an overindulgent one. And who needs that!” One of the big boons of individual charcuterie boards is that they’re all about assembly rather than labor-intensive cooking. That way you can actually relax and enjoy the day. They also add a gorgeous tableau of colors, textures and a variety of flavors, with something for everyone to love. The best part? It really doesn’t matter how many people you’re celebrating with, you can create an individual board for any and all of your loves this holiday. Here are Keri Glassman’s hot tips for healthy Valentine’s Day charcuterie boards. What to Include in a Healthy Charcuterie Board Charcuterie Board Before you begin assembling your boards, you’ll need to have … the right boards! You can use any clean cutting boards that you already have, or even opt for small platters. If you’re looking to splurge a little and really amp up the wow factor, here’s a few of our current favorite charcuterie board options in stores now. West Elm’s Mixed Marble and Wood Preston Cheese Boards (Image: West Elm) Bamboo Cheese Board and Cutlery Set at Home Depot (Image: Home Depot) Tondo Serving Boards at Crate + Barrel (Image: Crate + Barrel) Cheese Start with cheese. Yes, you read that right! “Cheese actually is one of my favorite things to recommend to clients who are trying to lose weight,” Keri says. “I don’t recommend eating a lot of it or eating it often, but a little bit of cheese goes a long way with flavor and makes you feel like you’re really indulging.” Cheese is satisfying and a great source of protein and calcium. Keri’s tip: Start with a variety of 2-3 cheeses. Mix it up with your favorite aged, hard and soft cheeses, just don’t overdo it. Remember, a little goes a long way with cheese. Vegetables Next step: Load your boards up with vegetables. They obviously add a burst of color, but they also add fiber to help fill you up. Veggies are a great source of antioxidants—which we know are important to fight those bad-guy free radicals—and water, which also helps fill you up. Keri’s tip: Mix up your veggies to make sure you’ve got lots of color on your boards. I like to include radishes, cauliflower, carrots, peppers, blanched asparagus and tomatoes. If you really want to shake things up, add some pickled veggies for a burst of flavor and gut-friendly probiotics. Dip With veggies, you of course want to add a dip. Dips are a great way to get practically anyone interested in eating raw veggies. The trick here is to make sure your dip isn’t full of unhealthy preservatives, artificial ingredients and too much sodium. Keri’s tip: To make sure your dip is as healthy as possible, make your own. A great way to add more color to your boards is to make a beet-based dip like this Nutritious Life fave: Beetroot Dip With Crudite. The recipe mixes blended beets with olive oil and Greek yogurt for an earthy, tangy combo with a beautiful, Insta-worthy pop of color. For more dip ideas, check out 7 Delicious, Healthy Dips That Go Way Beyond Hummus and Guac. Meats Charcuterie boards are often about the cured meats that pair so well with cheese, crackers, and olives. Cured lunch meats, though, are not typically a healthy choice. But there are options here, including high-quality, grass-fed cured meats, or some healthy jerky. Nuts The perfect way to add savory notes to your charcuterie board is with roasted, flavored nuts. Keri’s tip: Skip the store-bought varieties, which can be full of additives and too much sodium, and make your own (healthier!) nut mix. You can toss your nuts of choice with some sea salt and cayenne for a burst of flavor and crunch, or try this recipe for Rosemary Spiced Nuts. Olives Olives are delicious in all their briny, bitter glory. They also pair so perfectly with the other charcuterie ingredients. Keri’s tip: Reduce them in wine to add a little kick, and add a bit of dried rosemary or thyme for some herbal tones. Crackers It’s nice to have a variety of cracker options with your charcuterie boards. For your love who might be following a paleo diet, or avoiding grains, make sure to include a grain-free cracker option for them. One of our favorites is Absolutely Gluten-Free flatbread crackers (which are grain-free too!) If you want to up the ante even more, try this simple recipe for gluten- and grain-free nut and seed bread. It’s packed with protein, omega-3s and antioxidants, and it’s delicious. Sweets What’s Valentine’s Day without adding some sweets to your board for your sweetheart? Keep those sugars natural and avoid the pitfalls of too much added sugar, which can cause all sorts of digestive discomfort and health concerns with prolonged over-consumption. Instead of a jam or marmalade on your boards, think dried fruits such as apricots, cherries and figs. Pair it with some fresh fruit. This can include grapes, raspberries and whatever

The Best Supplements for Women

By Karla Walsh Yes, it’s possible to get all the nutrition you need from food, but lots of women still fall short (hey, we’re busy!). “Many of the most commonly-slighted vitamins and minerals are key to keeping the body functioning properly,” says Suzanne Dixon, MPH, MS, RD, an epidemiologist with Cambia Health Solutions. “The best way to determine which supplements you might need is to keep a diet record—it doesn’t have to be precise on serving sizes, just a general overview of what you eat on a day-to-day basis—and review it with a dietitian.” From there, they can suggest supplements if needed. How to Choose the Best Supplements for Women High-quality dietary supplements will note that they:  Were made in a facility that follows “GMP,” or good manufacturing practices, which are guidelines set by the Food and Drug Administration (FDA), or… Meet US Pharmacopeia (USP) standards It’s even better if the product has been tested by an independent, third-party laboratory, such as consumerlab.com, Dixon says, in order to verify that the product is well-made, breaks down in a way the body can actually absorb, contains what is indicated on the label, and is free of potentially harmful or toxic substances, such as heavy metals or other contaminants. “But these steps don’t tell you if a dietary supplement will have the intended effects,” Dixon says. “For example, if a supplement is marketed to ‘support digestion,’ how can you tell if it will, in fact, support your digestion?” She says to check out the National Institutes of Health’s Office of Dietary Supplements. “Their dietary supplement fact sheets will give basic information on research regarding a particular supplement.” Now that you know what to look for, here are some of the best supplements for women: Vitamin D Best supplement for women in cold, cloudy climates: vitamin D Live in an area with not a lot of sunlight (most of the U.S. come winter) or slather on sunscreen religiously (hat tip to you!)? You’re likely lacking in vitamin D, as the skin needs sun exposure to produce its own to complement the D you get in your diet in things like fish, eggs, mushrooms, and dairy. Vitamin D supports your bone density, mood, energy, and immune health, says Stephanie Gray, DNP, MS, a functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Iowa. Of course, it also helps you absorb calcium. But the latest research suggests that if your vitamin D levels are normal, adding more won’t improve your health. “Ask your doctor for a vitamin D blood test, and if you’re low, supplement with 1,000 to 2,000 IU per day,” Dixon says. “Don’t take more than 4,000 IU per day, the tolerable upper levels for vitamin D.” Buy it: Pure Encapsulations 25 mcG/1,000 IU Vitamin D3 ($12 for 60, amazon.com) (Photo: Shutterstock) Folate Best supplement for women trying to conceive: folate “Folate supports the healthy development of the fetal brain and spinal column, so your folate needs are high around the time of conception,” Gray says. “Supplementing with bioactive 5 methyltetrahydrofolates [5-MTHF, found in the supplement recommended below] allows for the bypassing of steps in folate metabolism, which may be especially beneficial in those with digestive concerns.” Aim for a minimum of 1,000 mcg if you’re trying to get pregnant. Buy it: NOW Foods 5,000 mcg Methyl Folate ($22 for 50, amazon.com) (Photo: Shutterstock) Omega-3s Best supplement for women who are pregnant or breastfeeding: omega-3s Omega-3 fatty acids are essential to health, Gray explains. In addition to supporting eye and brain health, keeping your mood on an even keel, and reducing menstrual pain, they’re vital for pregnant and breastfeeding mothers to help the cognitive development of the child (and to prevent food allergies in the little one, according to the latest research). “Omega-3s have tremendous cardiovascular benefits, may boost your mood, can help reduce insulin resistance, and tame inflammation caused by autoimmune diseases,” Gray says. Discover how to incorporate omega-3s into every meal and consider a supplement if you’re not so fresh on seafood or don’t nosh on a lot of nuts. “When looking for a supplement, choose one that contains both DHA and EPA,” Gray says. “DHA supports optimal hormone signaling and EPA helps decrease inflammation.” Start with a dose of 500 mg per day—after checking with your doctor, of course. Buy it: Life’s Abundance Fish Oil (Liquid) ($70, lifesabundance.com (Photo: Shutterstock) Glutathione Best supplement for women looking to support overall health and fight oxidation Dubbed the “master antioxidant,” glutathione helps your body fight oxidative stress, support liver detoxification, and keep skin glowing from the inside out. While your body naturally produces glutathione, levels can dip due to stress, aging, and exposure to toxins (hello, air pollution and that extra glass of wine). Because oral glutathione isn’t always well absorbed, look for a liposomal or acetylated form to maximize bioavailability. And don’t forget the glutathione precursors—foods rich in sulfur, like garlic, onions, and cruciferous veggies, help your body make more of its own supply. Buy it: Quicksilver Scientific Liposomal Glutathione ($45 for 1.7 oz., Quicksilverscientific.com) C15:0 (Fatty15) Best supplement for women looking to improve healthspan and increase longevity Think of it as armor for your cells—Fatty15 is a science-backed, plant-based C15:0 fatty acid that helps strengthen cell membranes, boost metabolism, and support longevity. As we age, our cells become weaker and more prone to damage, but research shows this recently discovered odd-chain saturated fat can help fortify them, reduce inflammation, and even improve mitochondrial function (aka your body’s energy powerhouses). It also supports the immune system, good gut health and a healthy metabolism. Since modern diets have phased out much of this essential fatty acid (buh-bye, full-fat dairy), a daily dose of Fatty15 helps fill the gap—no butter required. It’s a small but mighty way to nourish your body at the cellular level. Buy it: Fatty15 ($49 for 30 softgels, fatty15.com) Calcium Best supplement for women who avoid dairy: calcium Critical for bone and muscle health, most women score at least half of what they need from food. “But if you

Start the New Year Right: Intentional Acts for Eye & Brain Health, Energy, and Sleep

This content was written in partnership with OmniActive Health Technologies for its “Lutein for Every Age” initiative, a consumer awareness initiative with the goal of educating people on the importance of lutein for eye health throughout life. It’s January, and we’re all about that fresh start energy. There’s just something about the new year that makes us all want to do better in all areas of life, especially our wellness. This year let’s skip the over-the-top resolutions and focus on intentional acts and goals that are meaningful, doable, and at the same, downright transformative. A focus on eye and brain health, energy, and sleep—may be the trifecta to feeling your best this year—and a great place to start a new year wellness journey. Why? Achieving progress and benefits in these areas can actually be enjoyable (and tasty!) with the right recipes (and products). Let’s dig into specific health goals for each of these areas of focus, why they matter and how to crush them with ease.  Goal number 1: Prioritize Eye & Brain Health Why It Matters:Your eyes and brain are the ultimate multitaskers, whether you’re hustling through work, scrolling your feed, or sharing laughs with your favorite people. Eye health and brain health are synergistic. Think gut-brain axis. There is an eye-brain axis, and if you notice  issues with vision, it may be a sign that something is going on in the brain.  If you care about your eye and brain health, you’re not alone. A recent survey conducted by OmniActive Health Technologies (I’m a nutritional advisor to the company) found that 76% of people prioritize eye health and 80% value cognitive health.  One of the easiest ways to care for your eyes and brain this year is to incorporate the nutrients lutein and zeaxanthin; they’re your secret weapons. These nutrients act as antioxidants to not only help shield your eyes from blue light but also support memory and focus. But here’s the thing: the body cannot make macular carotenoids, so dietary intake (or supplementation) is the only way to get beneficial amounts. Think of lutein and zeaxanthin as your natural vision and brain protectors—good for everyone in the family, from the youngest to the wisest. Here are a couple of delicious ways to get your lutein and zeaxanthin in: When shopping for supplements, look for Lutemax 2020 or Lutemax Kids on the label. They’re formulated to deliver that lutein goodness for healthier vision and sharper focus. Check out  Lutein for Every Age for more expert insights on eye and brain health and how lutein and zeaxanthin work to support eye health and cognition. Goal number 2: Boost Your Energy Why It Matters:Let’s face it: consistent energy is key to tackling everything from your morning workout to after-school carpool—and still having the mojo for a little “me time.” In the same OmniActive survey  81% of people said that they value steady energy, and 69% say it impacts their mood. Makes sense to us. How much better is everything when you feel more alive?  There’s no better reason to fuel your body smarter than to beat the afternoon energy crashes. Nutrition is a game-changer here, helping you stay energized and focused throughout the day. To get you started, aim to do these few things: 1) Start the day with a breakfast of whole real foods to lay a good foundation for the entire day, 2) continue to eat whole real foods consistently throughout the day that provide fiber, protein and healthy fats, 3) stay adequately hydrated and 4) minimize highly packaged processed foods and sugar. This is a great way to ensure proper blood sugar control and steady energy.  Here are some delicious ways to keep your energy up: If you’re still in need of a little boost or mental energy, look for supplements or ready-to-made drinks featuring enXtra. enXtra is a caffeine-free ingredient that can help you power through your day without the crash often experienced when consuming caffeine. It has been shown to increase alertness, focus and attention.  Goal number 3: Improve Your Sleep Why It Matters:Sleep is a pillar of a Nutritious Life for good reason. Sleep is critical to brain function, immune health, and heart health. And, there is a direct link between inadequate hours of sleep and being overweight and obese. Seventy-eight percent of people prioritize better sleep, yet it’s still something many of us struggle with achieving.  Research shows that sleeping only 4 hours per night for 2 nights causes leptin, the satisfaction hormone that tells your body to stop eating, to drop 18%. And levels of ghrelin, the hunger hormone that says “eat more,” to jump 28%. There’s a reason you can’t stop chowing after pulling an all-nighter.  Stress, screens, and busy schedules can all wreak havoc on our sleep cycles. This year, give yourself a real bedtime and stick to it, ditch the screens at least 30 minutes prior to going to bed and focus on nighttime eating and drinking habits that support your sleep.  Nighttime foods and drinks to help you sleep better: View this post on Instagram A post shared by Nutritious Life | Founded by Keri Glassman (@nutritiouslifeofficial) If you still need help, botanical ingredients such as Sleeproot can help. This low-dose valerian extract can be a game-changer for better sleep hygiene. Recent research suggests that those who took Sleeproot significantly increased actual sleep time and fell asleep faster.  This year, let’s focus on these intentional shifts that make us feel sharp, focused and energized. Prioritizing eye and brain health, maintaining steady energy, and improving sleep are key. With simple lifestyle shifts and a little support from the right products, these goals are absolutely within reach. Check out Lutein for Every Age for more expert advice, recipes, and inspiration. Cheers to your healthiest, most energized year yet! (Image: Unsplash)  

Lean Protein 101: Why We Need It and the 11 Best Sources for It

Along with carbohydrates and fat, protein completes the trifecta of macronutrients we rely upon—the calorie-providing nutrients our bodies need in large quantities. When you think protein, think building. You need it to build muscles, skin and hair; to build hormones and enzymes; even to build antibodies for a healthy immune system. Your body also uses protein for cell maintenance and repair and blood clotting. Can Lean Protein Help You Lose Weight? In the world of weight loss, protein provides satiety; It makes you feel satisfied for the longest period of time, longer than both carbs and fat. Ever wonder why your belly rages in hunger shortly after that morning muffin but stays calm and quiet after a hearty omelet? You guessed it: protein. Protein aids in satiety by affecting the hormones that control hunger. It also has the highest thermal effect of food (TEF), meaning it burns the most calories during digestion, compared to carbohydrates and fats. And we all know that protein helps build muscle, and muscle burns more calories (yes, even while you sleep) than fat. What is Considered ‘Lean’? The U.S. Department of Agriculture (USDA) defines lean meat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat, and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion. For a 1-ounce serving, lean meat should contain 2 to 3 grams of fat. Lean meat provides fewer calories for equal amounts of protein than higher-fat meat. For example, consider different cuts of beef. One ounce of a lower-fat cut, such as a top round, offers 52 calories with only 2 grams of fat (0.75 grams saturated) and 8 grams of protein. That same single ounce of a higher-fat cut—say, ribeye steak—contains 83 calories, a whopping 6 grams of fat (3 grams saturated), and a comparable 7 grams of protein. Some kinds of fish and certain plant proteins (like salmon and nut butters) have more fat. Still, it’s important to remember that these are heart-healthy fats in good sources of protein. I always recommend including them in your diet. So, what exactly do I want you to put on your plate to meet those protein needs to help you lose weight and build your biceps? How Much Protein Do We Actually Need? How much protein you’re eating is probably not as important as the kind of protein you’re eating. Approximately 50 grams, or about 15% of your calories, is enough for the average adult to meet their basic daily needs. But I say: Consuming as much as a third of your daily calories from protein (about 112 grams) is both safe and beneficial.   Listen here for a recent Living a Nutritious Life podcast with Dr. Rachele Pojednic on this very topic. Here are some of the very best sources of lean protein. Best Sources of Lean Protein Almonds Per 1-ounce serving: 6 grams protein, 2.5 grams carbs, 14 grams fat. This high-protein nut provides a perfect balance of protein, carbs and healthy fats. Plus, you’ll also get a healthy dose of skin-protecting vitamin E in every satisfying bite. Enjoy them on their own, or use them in recipes like this Baked Cod with Almonds and Herbs or this Quinoa Granola. Chicken (white meat, skinless)   Per 4-ounce serving: 30 grams protein, zero carbs, 4 grams fat. Topped onto salads, layered in sandwiches, mixed into soups, formed into burgers, or enjoyed on its own—this versatile lean protein is a carb-free classic for a reason. For the leanest cuts, skip the dark meat and make sure to remove the skin. Eggs Per egg: 7 grams protein, >1 gram carbs, 5 grams fat. Whether you like them scrambled, boiled, fried or baked, eggs are an affordable, quality protein. Ideal for vegetarians, they also provide hard-to-find vitamin D and the eye-protecting antioxidants lutein and zeaxanthin. RELATED: Easy Egg Muffins Grass-Fed Beef Per  3-ounce serving: 20 grams protein, 0 grams carbs, 10 grams fat. For some people, there is nothing like a burger to satisfy hunger. High-quality beef, like grass-fed options, is packed with bioavailable protein, iron, and zinc to support muscle growth, energy, and immunity. It’s also rich in B vitamins and healthy fats like omega-3s, promoting brain and heart health. RELATED: Grass-Fed Beef vs. Organic Beef: Which is Healthier? Hemp Seed Per 1.5-ounce serving (3 tablespoons): 10 grams protein, 2 grams carbs, 14 grams fat. Small but mighty, hemp seeds are a powerful plant-based protein loaded with nutrients like anti-inflammatory omega-3 fatty acids and minerals like magnesium, phosphorus and potassium. Enjoy their mild, nutty flavor blended into smoothies, sprinkled onto salads or mixed into granola. Nutritional Yeast   Per 1-tablespoon serving: 4 grams protein, 2 grams carbs, zero fat. Containing all nine essential amino acids, nutritional yeast is a complete protein source. If you choose the fortified variety, you’ll also get plenty of thiamin, niacin, riboflavin, B6 and B12. Sprinkle this savory delight—its flavor ranges between nutty and cheesy—on salads or stir into dressings, soups and sauces. Peanut Butter Per quarter-cup serving: 9 grams protein, 6 grams carbs, 18 grams fat. This household staple is far more than simply a key ingredient in your favorite childhood sandwich. Not only is the peanut (technically a legume) packed with protein, it also contains a host of other nutrients, including satisfying healthy fats, immune-boosting zinc and antioxidants. Just be sure to purchase a less-processed variety: All your PB really needs is peanuts, although salt is a common additive. Once you find a brand without added sugar and partially hydrogenated vegetable oils, get creative: Add it to oatmeal, yogurt, smoothies, baked goods, toast or fruit. Sardines Per 4-ounce serving: 25 grams protein, zero carbs, 11 grams fat. Don’t be too quick to judge sardines. Part of the herring family, these tasty fish are as underrated as they are tiny. An inexpensive and rich source of protein, sardines are also loaded with other important nutrients like omega-3 essential fatty acids and calcium, phosphorus and vitamins B12 and D. Toss

Diet Treats That May Be Tricking You

I’m a nutritionist who believes in sweets and treats. (Gasp, right?!) I use the term “conscious indulgence” to help my clients find an accepting spot for decadence in their diets. So many of us are looking for ways to lose weight, stick to a healthy meal plan, but also indulge.  We’re looking for “free” foods and “sweet” foods that we can eat without “guilt” (a food term I despise by the way) or fear of derailing our efforts. So this Halloween, I wanted to point out how some of those kinds of treats may be tricking your brain and body.  Tricks are fine on All Hallow’s Eve, but when it comes to your nutrition, trying to trick your body can derail you from your goals. Re-sensitize your wagging tongue. Are you looking forward to walking your kids through the ‘hood with a diet soda in your hand? Or, do you eat gorgeous salads at lunchtime and pair them with a diet drink?  Even though these practices would be condoned by some, I am not a believer in artificial sweeteners and I’d say the comfort, sweetness, and pleasure of diet soda is nothing but smoke and mirrors.  I’m picking on diet soda right now, but there are artificial sweeteners in so many foods: yogurts, chewing gum, candy, salad dressings, and more!   I’ll tell you that this treat is a devil in disguise. While I could support this argument from many angles (artificial sweeteners as appetite stimulants and triggers for cravings to name a couple), I’m focusing on the pleasure sensors on your tongue.  As we age, our taste buds become less sensitive. We load up on salt, sugar, and fat to really concentrate flavors, and our tongues become even more dulled to the natural sweetness of foods. Since artificial sweeteners are 180 to 13,000 times sweeter than sugar, people who use them like their sweets sweeter, denser, and richer and it may take more to satisfy the indulgence than their sugar-eating counterpart.  My advice: wean or cold turkey yourself from artificial sweeteners. Once you get ‘em out of your system, your tongue will forgive you and you’ll be surprised how much more delish that mango tastes than it did before. Replace artificial sweeteners with the real deal and, instead of diet soda, opt for seltzer, green tea, or drinks with ingredient lists that are clear of chemicals. I’d argue that a spoonful of honey in your green tea can be just as indulgent and much more satisfying. Don’t give candy a hierarchy. You may think the jelly beans are a better choice than the chocolate coins because “they’re just sugar, whereas the chocolate has fat,” but truth be told, any extra calories you eat get turned into fat—whether they come from sugar, fat, or carbohydrates.  You are not eating the gummy bears for their vitamins or minerals (there are none), fiber (none again), or health benefits (nada, nil, zilch). You’re eating your treats for their taste and the pleasure of indulging. Sit down. Enjoy your treat so that it will be mindful, conscious, and satisfying, rather than eating it standing up, in the car, or when you are distracted.  While you aren’t eating Halloween loot for the health benefits, can you go healthier? Yes! Choose a chocolate that is made with 70% cacao. Look for gummy candy that is made with organic ingredients and are dye-free. Heck, roll your caramel apple in flax meal and coconut flakes. You won’t be tricking your body, you’ll be treating your mouth… and you’ll reap a little nutritional benefit along the way. So no more tricks with your treats, okay? Keep ‘em separate, and rock an honest bod. Be real with your conscious indulgences—there’s a place for them in your Nutritious Life. Tried it all, but your weight still won’t budge? Could you be struggling with emotional eating? Emotions are the cause behind overeating an estimated 75% of the time and learning how to manage emotional eating can change your health—and your life! Our Emotional Eating course provides you with the knowledge and expertise you need to ease your own food struggles and to help others if you decide to start a side hustle as a coach. (You can even go all in and Become a Nutrition Coach.) Learn more about our Nutritious Life Emotional Eating course and we’ll see you inside. 

14 Easy Apple Recipes To Try After Apple Picking

You’re scouring the internet for apple recipes to try after apple picking, because you may or may not have gotten slightly overzealous on your fall apple picking adventure. As in… You planned your day, drove the 40 minutes to get to the apple orchard, frolicked down the rows of trees in your cute new fall boots and plaid shirt, took about a hundred too many pictures, and then retreated home… with 25 pounds of apples. We get it. And we’ve totally been there. So, now what? Well have no remorse, because we’ve got 14 ways for you to put every last apple to use—and thrill your friends and family in the process. 14 Easy Apple Recipes To Try After an Apple Picking Adventure Enjoy it just as nature intended. Apples make the perfect snack when paired with 10 almonds, 2 teaspoons of nut butter, or an ounce of cheese. Quick-prep Apple Fries and Dip. You can whip up this easy, healthy, crowd-pleasing snack in two minutes, flat.  Use them in easy recipes for a healthy breakfast or dinner. Eating whole apples during the day can wear down your excitement to try new apple recipes come dinnertime, but creatively placing them into your meals and side dishes—like in this Red Cabbage Slaw with Apples and Cranberries—can keep even 25 pounds of apples exciting. Stir some spiced applesauce into this apple pancakes recipe for a perfect fall brinner. Be sure to serve some eggs on the side for added protein.   Try Crunchy Chicken Salad Boats as a cold main dish or lunch. (Psst, kids love these, too!) Stew ‘em to create this homemade applesauce recipe. One of the most basic and tasty apple recipes for fall! Substitute applesauce for oil. It’s the perfect swap when making this yummy Healthy Bran Muffins recipe.  Mix applesauce it into yogurt. Don’t question it, just try it! We bet you’ll become a believer. Add applesauce to this healthy, homemade Quinoa Granola recipe. Avoid the processed sugars and refined carbs of store-bought granola and snack on this satisfying and flavorful version instead. Stew apples and use them as a topping. No need to fully mash apples into applesauce. Instead, cut up some apples, toss in some spices, and stew them until they reach a semi-firm consistency. Serve them over yogurt, oatmeal, or a slice of whole grain toast with nut butter. Mmmm! Bake up some apple chips. This easy and delish Apple Chip Recipe delivers tons of flavor with little effort. Apple chips are crispy, slightly chewy, cinnamon-a-rific perfection—a true fall obsession. Bonus: they store in an airtight container for a full week.  Blend up an appleicious treat. If you’re feeling something creamy and dreamy, try this Apple Spice Smoothie recipe. Your blender is jealous of your pie dish this time of year, so try this smoothie and spread the appliance love around. Bring apples into tea time. After reading the book Zen Ties when they were little, my kids asked me to make them some apple tea. It’s now a staple in my home and it’s the perfect solution to your apple peel problem from stewing and saucing all ‘dem apples. Gift someone Mother Nature’s gift. If you’ve tried all or most of these tasty recipes, but you still have apples to spare, share them with a coworker, neighbor, school, or food bank. You can even leave them out with a little note of appreciation for your delivery person. After all, sharing is caring, and everyone loves being on the receiving end of a random act of kindness. Love healthy living? Turn your passion for nutrition and wellness into a your life’s work by becoming a Nutrition Coach! Request a sneak peek of our certification program and step into a thriving new career or side business. See you in the studio!

Ask Keri: Should I Cook My Veggies or Eat Them Raw?

Keri says: Here’s the deal: Just eat them! Whether they’re cooked or raw, all veggies are fair game. No need to overthink it. The truth is, most people aren’t hitting their daily veggie goals, so if you’re getting them in—no matter how you prep them—you’re doing your body a huge favor! High veggie consumption is associated with: That said, there’s actually a little science that breaks down the differences in benefits. Scientists believe that you do, in fact, get more calories from the same amount of food when it’s cooked, as opposed to raw. The way we measure calories doesn’t factor in the energy your body uses to digest food. This is known as the thermic effect of food (TEF), the amount of energy it takes for your body to digest, absorb, and metabolize the food you eat. So, when you cook your food, you’re doing part of the job for your body. Translation? Your body has less work to do and burns slightly fewer calories. On the flip side, with raw foods, your body has to work harder, which means you actually burn off some of the calories while digesting. Cool, right? Is it true that cooked vegetables offer lesser nutritional value than raw vegetables? Some science has shown that water soluble vitamins like B and C may be lost when vegetables are cooked. The largest amount of vitamin loss was found in veggies that had been boiled.  On the other hand, antioxidant availability may actually go up in some cooked veggies. Research shows that cooking some of your veggies actually increases levels of certain antioxidants such as beta-carotene in carrots and lycopene in tomatoes (the amount of vitamin C however is shown to go down). This is why you may have heard that cooked tomatoes or tomato sauce was better for you than eating them on your salad.  So, the net net of it all? Veggies are veggies whether you eat them cooked, or raw. You can rest easy if you enjoy your veggies roasted over raw and feel free to consume the “extra” unknown calories in cooked veggies (there’s not enough of them to count). Personally, I’m all about mixing it up, because when you prep them in different ways, you’ll end up eating more! So get your veggies in beginning at breakfast and straight through to dinner and don’t stress about the prep method (as long of course they are not sitting in a pool of butter or cheese.) (Image: Unsplash)

5 Healthy Brown Bag Lunches Your Kids Will Actually Eat

How about a chicken meatball sub (with hidden veggies!)?

The Truth About Intermittent Fasting: Is It Good for Weight Loss and Overall Health?

Ask Keri: It seems like everyone is talking about intermittent fasting. As an RD, do you recommend the practice? Keri says: It really does feel like absolutely everyone is preaching the benefits of intermittent fasting. Weight loss! Brain health! A longer life! My perspective, in a nutshell, is that the evidence on its health and weight-loss benefits are definitely compelling. However, it’s a practice that requires regimented commitment that many people will find is too difficult to fit into their lifestyle, depending on their work hours, social life, and other factors. If you’re not super diligent, you won’t be able to reap the rewards. Here are the details you need to figure out if it’s right for you. What is intermittent fasting? Intermittent fasting is a broad term that covers a pattern of eating that involves a set amount of time where you don’t eat (or eat an incredibly restricted number of calories), followed by one in which you do. The most popular version involves fitting all of your daily food consumption into an eight-hour window, followed by 16 hours of fasting. For example, you could eat between 10 a.m. and 6 p.m. every day and fast between 6 p.m. and 10 a.m. (including the hours you’re asleep). There’s also the 5:2 diet in which you split your week into five days of eating whenever you want and two days where you seriously restrict your calories—500 for women, 600 for men. (Personally, I find this one to be the easiest of the options.) While fasting may seem extreme and irregular, proponents argue that humans actually ate this way for most of history, since hunters-gatherers ate when food was available, not at set mealtimes. Plus, fasting is an age-old part of nearly every religious tradition. The potential benefits of intermittent fasting The research on the health benefits of intermittent fasting is pretty interesting. Most people try it for weight loss. Research backs up its effectiveness in patients with Type 2 diabetes. The most basic reason it can work for weight loss is that you’re simply going to eat less when restricting calories to set time periods. Fasting also reprograms your metabolism. When your body isn’t getting energy from food, it turns to its other fuel source: stored fat. By breaking down more fat and shrinking the size of fat cells, you end up with fat loss, and as a result, weight loss. RELATED: Why Healthy Fats Don’t Make You Fat In terms of the bigger health picture, studies link intermittent fasting to reducing markers of inflammation. They also show fasting can affect hormones, increasing production of beneficial ones like HGH (for muscle gain and fat loss) and BDNF (for cognition) while decreasing insulin levels. Fasting may lead to improvements in pancreatic B-cell function and the regulation of the circadian rhythm, which promotes better glucose tolerance. In a randomized controlled study of more than 100 overweight or obese women, six months of intermittent fasting reduced insulin levels by 29% and insulin resistance by 19%. Reductions in fasting insulin and insulin resistance were modest in both the intermittent fasting and continuous energy restriction groups, but greater in the intermittent fasting subjects. Another study on non-obese subjects also found that fasting decreased insulin levels and increased fat oxidation—the process that breaks down fat during energy restriction or exercise. Studies have found that fasting may improve depression and stress levels, and encourage overall positive psychological shifts. Research (some in animals, some in humans) even suggests intermittent fasting’s cardiovascular and brain health benefits could extend lifespan. There are certain groups of women who it may work well for. It’s important to monitor how you feel, how you are sleeping, what your mood is like and what your menstrual cycle is like as well. Also, it may be helpful for women with PCOS. Like most things with diet, it is very individual and if you choose to give it a go, you should probably work with an RD or nutrition coach. RELATED: 5 Foods for Brain Health Are there risks to intermittent fasting? So far, this all sounds really good, right? But there are, of course, caveats. Low calorie intake always comes with risks, which is why it is important to ensure that you are getting adequate calories and proper nutrients while following this style of eating. Hunger can be a real issue, which, in turn, can lead to stress. Prolonged stress of any sort can increase inflammation in the body. RELATED: 7 Delicious Anti-Inflammatory Foods to Eat Daily Confining yourself to a specific way of eating for a short time can also lead you down a long road of yo-yo dieting, and some argue that fasting can lead to disordered eating. Finally, the results of some animal studies suggest intermittent fasting could affect fertility in women, so you should skip it if you’re trying to get pregnant. The bottom line At the end of the day, my feelings on intermittent fasting boil down to a few questions: Is it going to be doable for you? Will it make healthy eating easier or harder for you? Some people say it simplifies their eating, but if you work long, unpredictable hours and have trouble planning meals ahead, trying to stick to a plan like this may drive you crazy. It also won’t  work if you’re someone whose social life often revolves around food. Spontaneous dinner dates with friends or late-night tapas after a concert? Buh-bye. If you do think it might work for you, make sure you’re still eating in a healthy way, which means getting all of the proper nutrients from the calories you are consuming. Focusing on real, whole foods and skipping the junk will prevent nutrient deficiencies. If it sounds like the wrong approach, don’t beat yourself up about missing out on potential benefits. Just continue with a balanced, healthy diet and be mindful of your hunger quotient to keep overeating at bay and maintain a healthy lifestyle.

The Best Foods With Anti Inflammatory Properties

Inflammation is a buzzword tossed around almost as much as you fill your Stanley cup. But many people don’t actually know what it is and why it can be so damaging. Systemic Inflammation, the type that affects the whole body, is a factor linked to many health conditions, such as obesity, metabolic syndrome, prediabetes, type 2 diabetes, heart disease, Crohn’s disease, IBS, some forms of cancer, arthritis, and even Alzheimer’s disease.  There are many factors that may cause inflammation in our bodies. Diet is a very important one. Your diet can work against you and increase inflammation or it can work for you, helping to reduce inflammation, prevent disease and live a healthier life. The Mediterranean Diet is anti-inflammatory due to it being rich in vegetables, fruits, fish, whole grains, nuts and seeds, and olive oil—all anti-inflammatory foods. Researchers have found that people living in the areas surrounding the Mediterranean Sea have lower rates of disease and higher life expectancy than people in the United States who consume a more traditional Western diet. We don’t need to live in the mediterranean or eat a strict mediterranean diet to reap the benefits of an anti-inflammatory diet. What can we do? We can focus on these high anti-inflammatory nutrients found in some of the most delicious foods:  Antioxidants Omega-3 Fatty Acids Omega-3 Fatty Acids support overall heart health, eye health, and brain health by reducing inflammation and lowering the risk of chronic diseases. Fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies are great sources of omega-3’s in addition to nuts and seeds.  Pre and probiotics Pre and probiotics are important for decreasing inflammation due to the important role they play in the gut. The gut plays a critical role in the body, such as supporting immune function and metabolism. When the gut isn’t healthy and is inflamed the entire body can be affected. Foods rich in prebiotics and probiotics, such as artichoke, asparagus, banana, yogurt, and cottage cheese are great for gut health! Probiotics are active strains of bacteria that occur within certain foods and drinks, such as yogurt or kombucha. An example day of eating an anti-inflammatory diet with Nutritious Life recipes: To add more anti-inflammatory benefits to your meals, you can add spices and herbs.  Loved this article? Ready to transform lives? Unlock your full potential and join Keri Glassman’s Become a Nutrition Coach program today or speak to a Program Advisor! (Image: Unsplash)

7 Healthier Ice Cream Shops Across the Country

From refreshing popsicles to scoops of your favorite ice cream, these are the sweet summer treats conscious indulgences were made for.