5 Ways to Fight Winter Skin With Food

Winter skin is upon us. Was that a collective sigh I just heard? When the temperature drops, we all love rocking cozy sweaters, colorful scarves, and fuzzy earmuffs. But the flaky skin, scaly patches, and hard-to-reach itches are the not-so-beloved aspect of this season. Rather than succumbing to winter’s wrath, try combatting winter skin from the inside out. Eating certain healthy foods and applying others topically can give your skin a smooth, rosy glow no matter how cold it gets. 5 Ways to Fight Winter Skin With Food 1. Tea Baby, it’s cold outside! So why not curl up with a warm cup of tea? While you might not be as thirsty in winter as you were during the summer heat, staying hydrated in the cold is equally essential. Drinking 8–10 glasses of water or tea per day can help flush out toxins, prevent the skin from drying, increase cell turnover, and keep your skin young and fresh. Just be sure to combine drinking plenty of water and/or tea with applying plenty of moisturizer. Moisturizers help hold water in the skin’s top layer, so they work hand in hand with water. This translates into great, glowing skin despite the harsh winter weather. 2. Orange and Green Food No, we don’t mean M&Ms! Orange veggies, such as carrots, squash, pumpkins, and sweet potatoes, are full of carotenoids. Carotenoids increase our defense against the sun’s damaging UV rays (remember, it’s important to always use sunscreen for protection, even in winter). They also help prevent acne breakouts and flare-ups that can make your skin blemished and blotchy. Try a pumpkin yogurt mask for a little winter skin pampering. Green foods, such as kale and spinach, are full of vitamin C, which can act as a food equivalent of the fountain of youth. Vitamin C helps repair skin by building collagen that wards off those pesky wrinkles. Eat at least one orange and one green food every day and your skin will thank you! 3. Healthy Fats We love fat. We aren’t talking about the kind you find in pie and french fries, but rather the healthy fats found in salmon, avocados, and chia seeds. These foods contain omega-3 fatty acids, which aid in heart health and weight loss. But did you know they also give you healthy skin? They help reduce inflammation and prevent collagen breakdown (translation: less wrinkles). Looking for some healthy snacks? Simply mix 2 tablespoons of chia into your yogurt for an added 5 grams of omega-3s, or sprinkle some flax into a midday cup of oatmeal. One food that’s as good in your belly as it is on your face is avocado. Avocados contain monounsaturated fat and are rich in vitamins A and E. Vitamin E enhances your skin’s collagen production (leading to smoother skin) while sealing in vital moisture. Try this avocado face mask and let this double-duty powerhouse work its magic on your dry winter skin! 4. Colorful Fruit Fruits such as blueberries, blackberries, and cranberries are rich in antioxidants. Antioxidants not only fight damaging free radicals in your body, but they also can fight those winter skin blues! Antioxidants help protect your skin against damage caused by the sun and harsh cold weather conditions. Blueberries have the added benefit of containing compounds that slow wrinkles and the effects of aging. Think of antioxidants as your youth elixir, keeping you beautiful, ageless, and energized no matter what the weather has in store. 5. Salmon Not only is it a delicious source of protein, but salmon is also full of skin-enhancing omega-3 fatty acids. Omega-3s allow the skin’s ceramides to hold onto water more effectively. Ceramides act as the glue that keeps cells locked together, forming a barrier that keeps hydration in. When ceramides deplete, skin grows dry and irritated.  The healthy fats in salmon moisturize the skin from the inside out, reducing the inflammation that leads to dry skin and psoriasis. Salmon is also packed with vitamin E and zinc—both vital nutrients for maintaining supple skin (and strong hair and nails!).  Consuming salmon just twice weekly helps your skin hold onto its natural moisture, plumps your fine lines, speeds up the healing of breakouts and rashes, and prevents dehydration and roughness during harsh winter weather.  (Image: Shutterstock)

Will Hanukkah Ruin My Diet?

Ask Keri: Will indulging during Hanukkah completely ruin my diet? Keri Says: People always ask me, “how bad is it to eat chocolate every day?”  I also hear things like, “I know it’s bad, but I have to have a cookie with my tea in the afternoon.” I think what’s actually being asked is: will indulging in some of my favorite things undo all my weight loss or healthy weight maintenance efforts? What if I have something decadent every day? I’m opening up this topic once again because a client I worked with recently has lost 40 pounds this year and is worried that celebrating 8 nights of Hanukkah will set her way back. I’m sure it won’t surprise you that when she asked, “Can I truly celebrate all 8 nights without ruining all of my hard work?” my answer was a resounding YES! I have tons of experience navigating holidays and celebrations with clients successfully. YOU can do it, too. Here’s how. Step 1: Eat as clean and simply as possible during the day. You should have one or two go-to healthy breakfasts, healthy lunches, and healthy snacks that you enjoy and can bounce between. For example: Breakfast #1: 6 oz Greek yogurt, 10 almonds, 1 cup blueberries Breakfast #2: 2 hard boiled eggs, 1 cup spinach, 1 sliced tomato Lunch #1: 5 oz grilled chicken, 2 cups kale, tomatoes, cucumbers, sprouts, ⅓ avocado Lunch #2: 12 oz turkey and vegetable chili, celery and carrot sticks, 1 tablespoon sour cream Snack #1: Green apple and 2 teaspoons nut butter Snack #2: Crudités and 2 tablespoons hummus Step 2: Make dinner a party of lean proteins, such as beef, chicken, beans, fish, or lentils over a piled-high plate of salad greens and veggies prepared with little added fat.  Step 3: Make a promise to yourself (and with us as your witnesses) that you will NO LONGER call your indulgence “bad” but will now call it what it is: a “conscious indulgence”. And make that indulgence part of your celebration, with not a speck of guilt or judgment in sight. RELATED: Why You Should Eat Pumpkin Pie and Enjoy Every Calorie So, go ahead and add a planned treat to your meal—maybe a slice of challah, a perfectly fried latke, or a little bag of Hanukkah gelt (90 calories, 5 grams of fat). There is definitely room in your clean and beautiful day of eating for a planned indulgence. Since you get 8 nights, you don’t need the latke, challah, and gelt all at once. You can spread them out with one treat each night. Just like you did with your Halloween candy, you decide if it’s “better” to indulge in one day, like we do on Christmas, or stretch out the pleasure of the food over 8 nights, Hanukkah style. Whatever you choose, make a plan to stick to your healthy way of eating and plan your conscious indulging mindfully. Happy holidays!

3 Ways to Stop Emotional Eating This Holiday Season

Emotional eating is totally a thing, and if there’s ever a time that it’s more likely to happen, it’s the holidays. What exactly is emotional eating? For starters, emotional eating is a response to both bad and good emotions—although emotional eating due to positive emotions usually gets a lot less attention. Some of us are self-proclaimed stress-eaters. I’m thinking about the college students cramming for exams and downing bags of chips and M&Ms while they’re studying. Power-eating popcorn during a suspenseful movie also comes to mind. RELATED: Healthy Eating 101: How to Eat Healthy in College Others of us chomp our way through disappointment, sadness and loneliness. You pick up the pint of ice cream when you find out your end-of-year bonus isn’t coming through, or comfort yourself with a pound of holiday fudge because you can’t get home for Christmas. The holidays are filled with mixed emotions and it is usually a stressful time. Couple that with celebrating the togetherness of the holidays with a stocked fridge and pantry. And when I say stocked, I don’t mean with healthy foods. I mean packed full of all the I eat this once-a-year-foods—things like peppermint bark, snowflake cookies and eggnog.  Emotional eating has nothing to do with hunger, nutrition or wellness goals. Food is not made up of only vitamins, minerals, phytonutrients and fiber. It’s also made up of stuff that connects us to our feelings. So, how do you stop emotional eating? And how can you make it through the emotional roller coaster of the holiday season without throwing your goals out the (perfectly trimmed) window? Great question.  RELATED: Enroll in Keri Glassman’s 4-Part Emotional Eating Course Here are my top tips for how to stop emotional eating. Keri Glassman’s Top Tips to Stop Emotional Eating Reframe your intentions Yes, you could choose to go through the holidays focusing on the guilt for not remembering to buy your colleague a gift, sleep-deprived because you’ve been burning the candle at both ends to get everything done, stressed out because the holiday cards haven’t arrived … and so on and so on. You could also choose to get through the holidays mindfully. Making the choice to focus on celebrating the company you keep, being in the moment and giving attention to your holiday traditions. This may help keep from getting too stressed, overwhelmed, and reaching for the soothing arms of that hot cocoa with whipped cream and chocolate drizzle. For when you do feel stressed (hey, it happens!), try keeping a warm mug of tea on hand. It will serve many purposes: The heat and smell will soothe and relax you and your feelings, it will hydrate you, and it will serve as a reminder to keep your wellness a priority. Know that YOU are in control You do not have to be a victim of the stress and general emotional energy-suck of the holidays. Instead, try this: Decide in advance what you’re going to bring to Aunt Edna’s holiday potluck (rosemary spiced nuts, anyone?), so you know you have a healthy snack on hand. Have a satisfying and healthy dinner before you head out to the office party so you don’t wind up making puff pastries your meal. Or, go ahead and make the decision to stick to seltzer with a sprinkle of pomegranate seeds instead of champagne. Keeping a food journal is also helpful. For one, it will help you see that the “binge” you thought you had was actually just a little too much brie, but it will also help you eat less. Knowing you will have to write it down will make you think twice before going for seconds of the pie. Bottom line: Feeling empowered helps you control your emotions and your eating. Triple D yourself Finally, use the three Ds when you’re trying to stop an emotional eating situation. Delay. Slow yourself down. Don’t head straight for the food. Start with a glass of water, tea or seltzer and make a conscious decision to slow your intake. Nobody is going to rip your plate out from under you and the appetizer tray will still be there in 15 minutes. Slow down, friend. Distract. You should be catching up with friends and family. That is what the holiday season is really about. Distract yourself by talking to your loved ones, checking out the ornaments on the tree, or lending a hand to the host. Disarm. Don’t keep unwanted food in the house. Don’t hover over the buffet table. Out of sight, out of mind. On a similar note, don’t bring sweets and treats home. Keep your home focused on health and wellness by stocking up on winter produce such as grapefruit, clementines, pomegranate and root veggies. RELATED: How to Add Winter Produce to Your Diet (and Why You Should)

9 Weight Loss Tips During Thanksgiving

You’re looking for weight loss tips because you want to do Thanksgiving differently this year, right? Usually, you eat until you’re stuffed, fall asleep on the couch, and wake up in the 4th quarter of some football game. If this is you, we promise you, you’re not alone. If football’s not your jam, you might retreat to a bedroom and pass out in a food coma on a proper bed. You tell yourself it was all that tryptophan from the turkey. But does the tryptophan in turkey really make you feel tired? Not really. Turkey contains an essential amino acid called L-tryptophan, which the body uses to produce the brain chemical serotonin. Serotonin can help us sleep by improving our mood and promoting relaxation. As it turns out, turkey contains almost the same amount of tryptophan as chicken, pork, and beef. What’s more, egg whites, soybeans and cheddar cheese have even more tryptophan than turkey. So, what are the real culprits behind your post-Thanksgiving marathon nap? Aside from typical overconsumption of food and alcohol, it’s usually just the result of too many carb-heavy foods and throwing your healthy diet out the window. Mashed potatoes, corn bread, stuffing, and apple pie—oh my! All of those starchy carbs can quickly raise blood sugar and may encourage sleep. This year, begin a new tradition. Eat a little less, drink a little more (water!), feel a lot better, and maybe you won’t even need the nap. You’ll be ready to show Black Friday who’s boss. 9 Weight Loss Tips During Thanksgiving 1. Begin with breakfast. Eat consistently throughout the day beginning with a well-balanced, healthy breakfast. 2. Eat before you party. Choose from your arsenal of healthy snacks before you go to a holiday dinner. To control hunger, try eating two high-fiber crackers with 2 teaspoons of natural nut butter or a hard-boiled egg as a pre-party snack. 3. Offer to bring a dish. There may not be many healthy foods offered at your party, but that’s OK. By bringing your own healthy dish, at least you’ll have one go-to—and you’ll know exactly what’s in it. 4. Turn on your healthy food radar. Load up on lighter and cleaner appetizers with healthy fats, such as crudité with a portion of hummus. 5. Set your sip limit. Give yourself a drink maximum before the meal begins. Remember to sip slowly and choose lower-calorie and low-sugar options such as vodka and seltzer or wine spritzers. 6. Exercise! An hour spent burning calories will also motivate you to make healthier choices later in the day. 7. Control your portions. This includes veggies. Unless you’ve prepared them, they could be loaded with sneaky ingredients such as margarine or sugary sauces. (Here’s a handy portion control hack for you to try.) Don’t let desserts derail your healthy lifestyle either. Slice your own pie so you can control the size. And skip that crust. 8. Listen to your body. Stop eating once you’re slightly satisfied. Period. You’ll have much better memories of a meal enjoyed than a meal overindulged in. Focus on your family and friends, not food. 9. Drink plenty of water. Drinking adequate water promotes what’s known as a thermogenic state, which increases your metabolic rate. This will help to keep you from overeating and help you feel full, so you don’t actually stuff yourself full. 10. Enjoy your day. And here’s a bonus tip for you. When it comes to Thanksgiving or any gathering of family and friends, don’t forget to enjoy your day. Consciously and wisely (with the tips here) indulge in your favorite foods and have a very happy Thanksgiving. Take Your Hunger for Nutrition and Wellness Knowledge to the Next Level If you love learning about the best foods, drinks, and lifestyle habits for total wellness, think of how awesome it would be to learn and share this life-changing info as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your new business—all within a community of passionate, like-minded friends. It’s the perfect way to inspire the next generation of healthier people all across the globe. Request a sneak peek of the Become a Nutrition Coach program here and see how you can put your passion for wellness to work. (Images: Shutterstock)

How Many Calories Are In an Acai Bowl?

Rainbow-hued acai bowls remain buzzy on Instagram, with 2 million posts (and counting) using the hashtag #acaibowl. Just about every juice bar—even Costco’s—offers the delicious smoothie bowls. No doubt, they’re pretty and popular.  But what’s underneath that lovely layer of fruit? Is this tasty trend boosting your health or hindering it? And how many calories are in an acai bowl, anyway? We’re dishing with registered dietitian Jenna Werner, creator and CEO of Happy Strong Healthy, on all of the acai intel. The bottom line is no surprise: The answers to the questions above come on a case-by-case basis. While loaded with nutrition, acai bowls can also “pack a lot of calories, sugar, and even fat,” Werner says. “The nutrition varies based on where you get your acai bowl and how it’s made.” RELATED: 5 Healthy Snack Ideas That Require NO Skills to Prep What are acai bowls, exactly? Acai (pronounced ah-sigh-ee) is a violet-skinned, yellow-fleshed berry grown in the Amazon forest. Due to its solid supplies of antioxidants, vitamin A, calcium, and fiber, acai is often deemed a “superfruit.” Its flavor is similar to a combination of dark chocolate and blackberries, making it ideal for blending into smoothies for a dessert-like flavor boost. Acai bowls began as a specialty in Brazil. Due to its vibrant appearance and ice cream-like consistency, the food trend quickly spread to all corners of the globe. Served in a bowl or a cup, these smoothie bowls are made with acai pulp that’s usually mixed with frozen fruit like banana, and is accented with additional mix-ins and toppings. How many calories are in an acai bowl? As much as we wish we had a firm answer to the question, “How many calories are in an acai bowl?”, the answer is: It depends.  Take a look at the differences between a few popular chains and store-bought acai bowl options: Jamba Juice The Acai Primo bowl contains 520 calories, with 11 grams of fat and 8 grams of protein. It also has 11 grams of fiber and a considerable amount of sugar: 65 grams. (Image: Jamba Juice) Fresh Healthy Cafe The acai version of this smaller chain’s “Power Bowls” contains 510 calories, with 10 grams of fat and 4 grams of protein. It also has 45 grams of fiber and a whopping 73 grams of sugar. (Image: Fresh Restaurants) Juice Generation New York City’s Juice Generation offers a few acai options. On the leaner side, there’s the Aloha Bowl, with 259 calories, 9 grams of fat, 4 grams of protein, and a relatively low 26 grams of sugar. But the PB Bowl packs a lot more of everything (thanks in large part to the addition of peanut butter): 495 calories, 26 grams of fat, 12 of protein, and 40 grams of sugar. (Image: Juice Generation) Trader Joe’s The popular grocery chain’s frozen organic acai bowl offers one 10-ounce serving, which contains: 260 calories, 10 grams of fat, 4 grams protein, 9 grams fiber, and 18 grams of sugar. RELATED: How to Start Eating Healthy, According to a Dietitian (Image: Trader Joe’s) RELATED: How to Start Eating Healthy, According to a Dietitian How can you make a low-calorie acai bowl? Many cafes and juice bars blend in sugar, often in the form of honey, maple syrup or agave nectar, and pile on calorie-dense toppings to keep you coming back for bowl after tasty bowl. Such additions “can pretty quickly take the bowl from a meal to dessert, especially when chocolate and sweeter items join the ingredient list,” Werner says. That’s OK for a once-in-a-while treat, but if you want to make acai smoothies part of your regular healthy diet, it’s much better to DIY. “I encourage my clients to make their own versions at home,” Werner says. “They can be a great way to add in fruits and even veggies, plus homemade acai bowls can be customized to include your favorite ingredients.” Where to get your acai? Most grocery stores have packets you can find in the frozen fruit section, making it easy and economical to DIY your own bowls at home. We love the Sambazon brand, which comes in Original Blend or Pure Unsweetened, and is usually priced under $10 for a pack of four pouches. For the most calorie-smart, at-home bowl, select a smaller-sized vessel and stick to two or three toppings max. RELATED: Are There Really Good Calories and Bad Calories? Five delicious additions to your at-home acai bowl 1. Plant-based milk: You’re going to need a liquid to blend your frozen acai and other ingredients into, so choose your favorite healthy, plant-based milk. If you prefer cow’s milk, get a probiotic boost by using kefir instead. 2. Frozen banana: A frozen banana will add great texture, not to mention a boost of potassium. And let’s be honest: Smoothies and bowls are more fun when they have the same creamy mouthfeel as a milk shake! 3. Berry boost: More berries are never a bad idea. Blueberries, strawberries, take your pick. You’ll get an extra boost of antioxidants and vitamins, plus the berries’ natural sweetness can satisfy your taste for sugar. 4. Nuts or nut butters: For a boost of protein along with some healthy fats, add a tablespoon of almonds or cashews, or use creamy peanut butter. 5. Veggies: Smoothies and acai bowls can be a great way to get a serving of vegetables, too. Add a carrot, a beet, or even a handful of spinach into your mix! Want even more ideas for sneaking super-healthy acai into your day? Start with a low-sugar smoothie such as this Chocolate-Cherry Smoothie or this Raspberry Oat Smoothie, then add frozen acai. Or, opt for the easier-to-store, concentrated acai powder, such as Whole Foods Market’s 365 organic version. So, are acai bowls healthy? Seek out acai options that are as low as possible in added sugars and high in fiber and protein. “Remember that restricting something you love is never the answer,” Werner says. “But it’s important to

The Power of a Healthy Breakfast: Setting You Up for a Healthier Day

Do you ever feel like your day gets off to a rocky start? Maybe you find yourself reaching for unhealthy snacks or feeling sluggish by mid-morning. If this sounds familiar, it’s time to rethink your morning routine. The key is to enjoy a nutrient-rich breakfast to set yourself up for a healthier day. The Foundation of a Nutritious Life In the Nutritious Life house, breakfast is the foundation for a day filled with high-quality, nutrient-dense foods. Just like a sturdy house needs a solid foundation, your body needs a nourishing start to the day. By incorporating a combination of lean protein, healthy fats, and fiber into your morning meal, you’ll provide your body with the fuel it needs to thrive. Building a Strong Structure Protein and fat are essential for satiety, keeping you satisfied and preventing those mid-morning cravings. Fiber keeps you full and supports healthy digestion. Without this foundation, your healthful eating efforts may come crashing down, much like a house without walls. Imagine starting your day with a Western omelet and sliced melon. You’ll feel energized and ready to tackle whatever comes your way. The protein will keep you satisfied, and the fiber will keep you full.  On the flip side, starting your day with a donut or other highly processed, high-sugar choice will leave you with a sugar crash and more inclined to make unhealthy food choices throughout the day. So, say goodbye to the toaster pastries and hello to a nutritious breakfast that sets the tone for a healthier day. RELATED: Sugar Cravings: 5 Reasons They Happen and How to Stop Them Nourishing Your Body with Nutrients Breakfast offers you the first opportunity of the day to nourish your body. By skipping this important meal, you’re missing out on vital vitamins, minerals, fiber, and other nutrients that support your overall health and well-being. So, it’s time to think outside the cereal box and explore the plethora of delicious and nutritious options available for your morning meal. Breakfast Beyond Cereal While cereal may be a popular breakfast choice, it’s not your only option. And, it’s generally not a healthy option at all. Whether you prefer savory or sweet, there’s a healthy breakfast option for everyone. Here are some ideas to get you inspired: 1. Avocado Toast with Eggs Start your day with a satisfying avocado toast topped with a perfectly poached egg. This combination provides a balance of healthy fats, protein, and fiber, ensuring you stay full and satisfied until your next meal. 2. Smoothie Bowl If you’re looking for a refreshing and vibrant breakfast option, try a smoothie bowl. Blend together your favorite fruits, a handful of spinach, a scoop of protein powder, and some almond milk. Pour the mixture into a bowl, and top it with fresh berries and a drizzle of nut butter. This breakfast is not only visually appealing but also packed with nutrients to fuel your day. 3. Overnight Chia Pudding Prepare a jar of overnight chia pudding the night before, and wake up to a delicious and nourishing breakfast. Mix together chia seeds, your choice of milk, and a natural sweetener like honey or maple syrup. Let it sit in the fridge overnight, and in the morning, top it with fresh fruit and nuts for added texture and flavor. 4. Greek Yogurt Parfait For a quick and easy breakfast, whip up a Greek yogurt parfait. Layer Greek yogurt, fresh berries, and a sprinkle of granola or nuts in a glass or mason jar. This combination provides a good balance of protein, fiber, and vitamins to start your day on a healthy note. Keep in mind, you do not need a feast to call it breakfast. The Breakfast Debate: To Eat or Not to Eat? You may have come across conflicting information about the importance of breakfast. Some studies suggest that skipping breakfast has no impact on weight or overall health. However, I strongly believe in the power of breakfast based on my experience with clients and extensive research. While skipping breakfast (which is popular with many people who do intermittent fasting) works for some, it’s not a one-size-fits-all approach. Tailoring Breakfast to Your Lifestyle Not everyone is a morning person or has the same appetite in the early hours. If you’re reluctant to eat a full breakfast, there are options to ease into it. Consider starting with a morning “snack” that combines a healthy source of protein and a piece of fruit. An apple with a smear of peanut butter can provide a balanced combination of nutrients to kickstart your day. Healthy homemade trail mix with nuts, dried fruit, and popcorn may also suffice to kick start your metabolism. You can save eggs and other heartier options for when your coffee kicks in. A  Smooth Way to Sneak in Breakfast Smoothies are a great way to ease into breakfast, especially if you’re not a big fan of chewing in the morning or you need something to take on-the-go. Try one of our favorites, or simply blend together your favorite fruits, a handful of spinach or kale, a scoop of protein powder, and a liquid of your choice. Not only are smoothies quick and easy to prepare, but they also provide a burst of energy and essential nutrients to fuel your morning. The Benefits of Breakfast: A Balanced Approach If you’re sold on the idea of breakfast, but you’re not sure how to build the “perfect” meal, we recommend choosing whole foods that provide a combination of macronutrients and micronutrients. Protein Power Including a source of lean protein in your breakfast is crucial. Protein helps keep you full and satisfied, preventing overeating later in the day. Consider options such as eggs, Greek yogurt, cottage cheese, or plant-based alternatives like tofu or tempeh. Healthy Fats Don’t be afraid of healthy fats! They provide satiety and help to regulate blood sugar levels. You can easily add sources of healthy fats like avocados, nuts, seeds, nut butter, or a drizzle of extra virgin olive

6 Genius Ways to Use Canned Pumpkin

When fall is in the air, pumpkins are pretty much everywhere, and that means canned pumpkin gets the front-of-aisle spotlight at grocery stores everywhere. If you’re like many people, you probably only think to grab canned pumpkin for that pie you need to bring to Aunt Bettie’s on Turkey Day. But we’re here to tell you that it’s time to use this orange goodness for more than the typical fare. We’ll get to our 6 Genius Ways to Use Canned Pumpkin below. But first, let’s talk about…  Health Benefits of Pumpkin Pumpkin is ridiculously healthful. It’s loaded with vitamin A (which is important for healthy skin and fighting a cold), flavonoids, carotenoids, and zeaxanthin (which helps keep your peepers strong). On top of that, it’s filled with fiber. So go grab a few cans (try to make them organic and be sure not to get the kind that has added sugar!) and get ready to chow down on this healthy, versatile food. RELATED: What’s the Difference Between Gourds, Squash, and Pumpkins? 6 Genius Ways to Use Canned Pumpkin: 1. Add it… To yogurt To oatmeal To pancakes, waffles, crepes To toast with a drizzle of honey To legume dishes, such as lentils, chickpeas, or black beans To sour cream (for soups and tacos) To curry, soups, chili, or stew 2. Breakfast it. Pumpkin blends into a smoothie like it was invented just for that purpose. It mixes into your favorite hot cereal without making it too heavy. It spreads on toast like a dream. You can even pumpkin-up your morning coffee by mixing a spoonful of pumpkin into your milk and heating it up before pouring it in (and here’s a great place to add a shake of pumpkin pie spices to boost the flavor). 3. Fat-replace it. You already know you can use applesauce in lieu of butter or oil, but pumpkin also works! Try it in cornbread, chocolate cake, and bran muffins. You’ll get all of the benefits, plus the added flavor that your friends will go nuts for. 4. Mask it. Holiday season getting to your skin? Take care of it with a pumpkin mask that is simple to make with ingredients you have in the kitchen. Pumpkin and Greek yogurt in equal proportions is just one simple idea, or try this amped-up version. Just make sure you bring a spoon; you might want to eat the leftovers. Oh, and put leftovers in a glass container to keep it fresh longer. 5. Love it. Pumpkin is a known aphrodisiac. Mix your leftover pumpkin with some essential oils or sensual spices and heat it with a warming candle by your bedside to fragrance the room and amp up the passion. RELATED: 7 Sex-Drive Foods to Boost Your Libido 6. Freeze it. Sometimes, you just want to be done with the leftover canned pumpkin. We get it. But don’t toss it, freeze it! Pour it into an ice cube tray, then, after it freezes, save the cubes in a plastic bag in the freezer. You’ll never be pumpkin-less again, and you’ll actually have smaller portions ready to roll for your next pumpkin recipe. Become a Nutrition Coach Love learning about how something as simple as canned pumpkin can impact your health and wellness? Consider joining our amazing, thriving Become a Nutrition Coach community and learn everything you need to know to make wellness and nutrition your new job or side hustle. Request a sneak peek of our Master Certified program today—we’ll see you inside!

3 Quick and Healthy Lunch Box Ideas

Some days, it can be hard enough to figure out what you want for lunch, never mind your kids. And, let’s face it, sometimes healthy and exciting lunch box ideas can be hard to come by. You know you need to pack a nutritious lunch for your kids in order to keep them sharp and help them power through their day. But whatever you put into their lunch box better also be tasty, or they won’t give it a second look and will gladly munch on their friends’ extra cookies and crackers instead. So, what’s a time-pinched, busy mom with school-aged kids who need to eat healthy, delicious meals to do? Check out our three simple lunch box ideas, of course! 3 Quick and Healthy Lunch Box Ideas for Kids Peanut Butter & Jelly Old school processed peanut butter and sugary jelly squished between white bread is a nutrition nightmare. However, this lunchtime staple can be transformed into a nutrition powerhouse before you can say YUM! Here’s how to make over this old standby:  Upgrade the sugar-heavy processed peanut butter with a natural peanut butter or other nut or seed butter (think almond butter, cashew butter, or even sunflower seed butter).  Swap ultra-processed white bread for whole grain bread, Ezekial bread, or high-fiber crackers.  While you’re swapping, why not switch out a store-bought, sugar-filled jelly with freshly sliced strawberries, an all-fruit spread, or even dehydrated fruit for a little crunch? Dehydrated fruit pulls out a bunch of the sugar and takes nutrition up a notch with vitamin C and fiber. Just be sure to watch for added sugars in store-bought varieties—if you can dehydrate the fruit at home, that’s even better. Rice & Beans It’s challenging to improve on rice and beans, but even the most devoted legume and whole grain lover has to admit that cooking time is a factor in making this perfect pair. Not only that, but white rice and your same ole beans deserve to be leveled up a notch.  If your modern self doesn’t have hours to labor over those beans, whip up some quinoa in the 20 minutes it takes to help your daughter decide on her outfit du jour and pair it with faster-cooking legumes, like lentils or peas, for a delicious balance of fiber-rich, nutrient-dense flavor. In a real time crunch? Lean on BPA-free canned lentils. They’re just as delish, and it doesn’t get much faster than opening up a can. Top your concoction with avocado, salsa, sriracha (if you have a daring kid!) or sour cream to turn it into a meal. While this speedy-prep option is a time saver, it also offers all the fiber, B vitamins, and nutritional benefits of the classic version, so you’re not losing a thing by taking a shortcut.  RELATED: Try These 5 Healthy Snack Ideas that Require NO Skills Milk & Cookies While nothing could possibly replace the taste and comfort of this yummy duo, nutritional improvements are easy to sneak in with no loss of flavor. Small swaps and substitutions go a long way, and your kiddos will never notice the difference. At the very least, make your cookies at home versus leaning on store-bought varieties. This small trick alone is a major healthiness upgrade.  Halve the sugar in your cookie recipe. Spoon in some flax meal and replace all-purpose flour with almond flour.  Upgrade your milk by making it organic or switching to unsweetened almond milk.  Ready to take things a step further? See if you can get your kiddos on board with Three-Seed Energy Balls and a beautiful green Iced Almond Matcha Latte for a combo full of plant-based protein, fiber, antioxidants, and healthy omega-3 fatty acids. Sweet, satisfying, and healthy—sounds like a win to us!  If you’re looking for a smarter, faster swap for traditional packaged snacks, Sunnie Snacks is a game-changer. These on-the-go snack kits bring together real, wholesome ingredients with kid-approved flavors (think pizza dippers and hummus plates). They skip the refined sugar, seed oils, and mystery ingredients you don’t want in your child’s lunchbox while still delivering the convenience every parent needs.  While not every lunch box idea will be a home run, we bet these three options will end up on regular rotation. Here’s to happy, healthy kiddos… and happy, healthy mamas!

10 High-Protein Breakfast Recipes to Power Your Mornings

Getting enough protein in the morning can set you up for a productive day filled with great food choices, and that doesn’t mean you’ve got to eat scrambled eggs every single a.m.

Cereal Brands Are Reducing Sugar—All You Need To Know

File this under “sweet news” for those who are trying to limit added sugars in their diets: Many of the largest cereal manufacturers have attempted to upgrade their recipes to keep all the flavor but reduce the sugar content. Likely spurred on by a combo of the new nutrition labels (that now prominently list the grams of added sugars) and an overall increase in interest in more wholesome breakfast options, brands like General Mills, Kellogg Co. and Post Foods are reformulating some popular products to be lower in sugar. Here’s what we know and why this matters. RELATED: How to Satisfy Your Sweet Tooth Without Added Sugar How Much Sugar Do We Eat? The human body needs zero added sugars to survive. Our diets include natural sugars already, such as those found in fruit and dairy products, which will always earn our stamp of approval. Added sugars, however, should be thought of as a treat rather than a habit; an exception, rather than a rule. The new 2020-2025 Dietary Guidelines for Americans recommends that added sugars should be no more than 10 percent of total daily calories. This is equal to about 12 teaspoons of sugar. The World Health Organization, however, recommends less than 5 percent of total daily calories from added sugar, which is about 6 teaspoons of sugar.  To translate this into nutrition label terms, 4 grams of sugar is equivalent to 1 teaspoon, so a serving of food with 10 grams of sugar has a little less than 2 ½ teaspoons. (Find out more about how much sugar you can eat in a day here, according to several health organizations.) So how do we stack up at the moment? The CDC says that the average American consumes around 82 grams (AKA 19 ½ teaspoons) per day, about three times the WHO’s limit and more than 50 percent more than the Dietary Guidelines suggest. Most of these come from sugar-sweetened drinks, snacks and sweets—all foods that don’t often come packed with many other micronutrients or health-boosting qualities. How Cereal Stacks Up Unlike candy and soda, cereal does come with some nutritious elements. Cereal is the number one source of whole grain, fiber, vitamin E, vitamin A, vitamin B12, vitamin B6, thiamine, folic acid, riboflavin, niacin, iron and zinc (whew!) for all Americans at breakfast, according to CDC data, and the Dietary Guidelines do say that while most cereals include at least a small amount of added sugars, whole grain cereals can be part of a well-balanced, healthful diet if total daily sugar intake stays below 10 percent of calories. (Again, you can get all the nutrients you need from whole foods with natural sugars and do not need any added sugars at all.) Ready-to-eat cereals are the most popular breakfast food in the U.S., and you can find at least one box in about 90 percent of homes. RELATED: How to Cut Sugar Out of Your Diet (For Real This Time)  What’s New in the Cereal Aisle General Mills, for one, reports that they have steadily reduced the sugar in the foods they produce for the last 10 years. In kid-friendly cereals, for example, they’ve slashed about 16 percent of sugar content since 2007 and have trimmed all of their Big G kids cereals to less than 10 grams of sugar per serving. One way they’ve done so? By shifting some of the sugar inside the pieces into a smaller amount in the coating, which makes it still taste sweet since there is still sugar hitting the taste buds.  General Mills also published a patent in 2017, to reduce the sugar in those coatings we mentioned, without changing their texture or appearance. The technique involves swapping the sugar or corn syrup for maltotriose and maltotetraose*, higher-intensity sweeteners. They estimated that this simple trade, over time, could lead to reducing the sugar content by 30 percent or more.  Kellogg Co. and Post Foods have been trying to decrease the sugar and increase the vitamin D or fiber in some of their products, such as Fruity Pebbles, Cocoa Pebbles, Honeycomb, Froot Loops, Apple Jacks and Corn Pops. But, let’s call it what it is, these are still sugar cereals. Several brands are using cinnamon and vanilla—already common flavors in many recipes—to enhance the sensation of sweetness without any actual sugar. (This same trick works wonderfully in coffee, oatmeal, pancake and waffle batter and other homemade recipes, by the way.) It’s tough to say how the pandemic’s cereal boom and the increased interest in nostalgic snacks and comfort food will impact these changes, if at all, but it appears many cereal manufacturers are at least attempting to make sweet strides.  This is not exactly an easy or quick process, though, since sugar does more than lend sweetness to a cereal. It also: Helps absorb moisture as the pieces bake so the texture remains crunchier longer even after the application of milk Aids in binding the ingredients together  Offers a golden or brown hue Acts as a preservative to extend the shelf life *More research is needed to determine if or how the body processes these new sweeteners compared to sugar, so it’s important to proceed with caution when consuming these for the time being. Low-Sugar Cereals to Add to Your Shopping List Oatmeal, eggs and breakfast salads will always be solid a.m. options to kickstart your day in a healthful way. But when you’re crunched for time or feeding a family of picky eaters, we realize that—even processed cold cereals—may need to be part of one’s diet.  The cereal industry continues to evolve. As it does, be sure to keep a keen eye on the nutrition label (not just on sugar, but on all ingredients). Here are some ready-to-eat cereals with less than 8 grams of sugar (less than ⅓ of the WHO recommendation): Mom’s Best Toasted Wheatfuls Cereal: 0 grams total sugar, 0 grams added sugar ($3.29 for a 24-ounce box, Instacart) Arrowhead Mills Puffed Corn Cereal: 0 grams

Healthy Eating 101: How to Eat Healthy in College

For those headed to college, it can be a nerve-racking time of change. New housing, new friends, new classes—essentially a new start. I may not be able to help you decide which sorority to rush, or if he is really into you, but I can definitely help you avoid the freshman (or sophomore, junior or senior) 15. I want to give you a little gift that I hope will keep eating healthy high on your priority list since your brain is bound to be overloaded with many other things. Really, you’ll come to find out that being prepared is 90% of what you do in life. So, if you’re prepared to eat well and know where healthy foods are always available, the follow-through will come easily. The same lesson can be applied to your schoolwork, but I’ll let your parents point that out to you. Here’s how to prioritize your well-being in order to thrive in college this semester. How to Eat Healthy in College 1. Eat breakfast, even if you wake up at lunchtime. Even if you get up at noon, begin every day with a healthy breakfast that includes a high-fiber carbohydrate (fruit and/or whole wheat toast, for example) and a lean protein and/or healthy fat. Not only will it help to rev your metabolism, stabilize your blood sugar, control your hunger and boost your energy, but studies have shown (over and over) that students who eat a healthy breakfast do better in their classes. Even if you don’t have time to sit down for  breakfast, keep healthy items in your dorm room for on-the-go breakfasts. For example: Single-serve oatmeal (easy to pop in the microwave and add your own berries and spices). Try Quaker Original, 365 Everyday Value Original. Feeling adventurous? Add some protein to your oatmeal for a fulfilling breakfast. Individual containers of milk (or almond milk) Natural peanut butter (also try packets of nut butters) Fruit (grab a piece from the dining hall to save as a snack later) Healthy, hot cereal cups, such as Wildway (you can always find some hot water!) Greek yogurt Individual hummus containers.  Individual portions of cheese. Try Cabot Seriously Sharp Cheddar Snack Bars Hardboiled eggs (can buy pre-cooked or hard boil a big batch in your dorm’s kitchen at once) Individual chia seed packs Nuts (such as individual packets of raw cashews, almonds and walnuts).  For makeshift breakfast ideas, try: Hard boiled eggs, cheese stick and a piece of fruit Oatmeal, packet of nut butter Apple, piece of cheese Yogurt, nuts and chia seeds 2. Navigate the dining hall with healthy finesse. When you head to the dining hall, think of a meal game plan. Are you headed to the salad bar or the sandwich station? Are you going for the hot entree or the soup?  Whichever you choose, prep yourself before you walk in and stick to the game plan. Treat this like you are prepping to write a paper or studying for your chemistry test. It’s just as important and definitely more fun! Some tips for whichever way you go: Eat grilled: Ask for grilled chicken (or burger or veggie burger) with a whole wheat bun or bread. Add some veggies from the salad bar and a side of brown rice. These healthy, fiber-filled carbs will keep you satisfied while providing more nutrients than other options like white bread or white rice. Add extra veggies: Add extra vegetables, such as beets or roasted peppers, from the salad bar to an open-faced turkey sandwich or wrap. This will make it more filling without loading up on empty calories. Eat the rainbow at the salad bar: See how many colors you can throw on top of your leafy greens and pair it with a good protein source. Keep this tip in mind if you have an exam after lunch! Foods like leafy greens, avocados and blueberries are great for helping you stay focused and boosting brain function. Avoid the rich sauces: If the hot entree appears uber-loaded with some buttery sauce, then skip it. Grab the hot veggies instead and add lean protein from the sandwich station to your plate. Control your portions: Pour cereal in a small coffee cup instead of those family-sized bowls and couple it with protein. It’s hard to judge how much to pour when cereal is served in huge, self-serve dispensers. Better yet, go for hot cereal like oatmeal, which is a better choice than most of the cold cereals. Choose seltzer over soda: Always choose seltzer instead of sodas and juices from the drink dispensers. Hydrating with water is also super important; it makes up 60% of our body, but can also help beat that seasonal slump in the colder winter months. Don’t hang in the dining hall. Use it to eat. Lingering can cause you to eat more than you need just because you are there.  Don’t forget to look around and assess what is really available. Often there are many options that are baked, broiled, steamed, roasted, or grilled. This will make it easier to avoid foods that are fried, sautéed, breaded, crispy, creamed, batter-dipped, or buttered. 3. Make sure you take exercise 101. When you plan your semester and know your schedule, plug in where and when you’ll exercise, just as if it were a class you couldn’t miss. That’s right, treat physical activity in your schedule with the same importance as your classes, study sessions, group meetings, social events, and other appointments. Whether you go to the gym, walk to class, join an intramural sports team, take a fitness class for credit, or set up a workout corner in your room, daily exercise can improve your mood, help relieve stress and anxiety, increase your energy, promote better sleep, and help you maintain your weight. 4. Keep your caffeine in check. While 1 to 2 cups of coffee per day are fine, don’t depend on soda, coffee or energy drinks as a substitute for sleep. This can actually backfire and cause

In the Kitchen with Keri: Grilled Veggie Breakfast Scramble

We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert. You already know I am breakfast’s biggest fan. There are so many reasons to prioritize eating a healthy morning meal. By having a well-balanced mix of protein, healthy fat, and fiber, you’re setting yourself up for a better day by laying a good foundation of nutrients. Plus, this will help you be less likely to overeat and more likely to make healthier choices throughout the day.  In the summer months we grill a lot and almost always have leftovers. So, the next morning, I like to take the remaining grilled veggies and whip up a fun scramble. Cooking doesn’t have to be complicated, that’s why egg-dishes are my go-to. Try this recipe after your next backyard bbq and I promise you won’t be disappointed.