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!

What Yo Yo Dieting Does to your Body and Why the Holidays are a Trigger

You’re officially familiar with yo-yo dieting if you’ve ever said something like this more than once: “I want to be X pounds by Christmas.” “I want to wear my size X dress to the holiday party in 3 weeks.” “I refuse to get rid of my smaller belts because I know they’ll fit when I get back to working out this spring.” All of these quotes come from actual clients of Nutritious Life founder and celebrity nutritionist, Keri Glassman, MS, RD, CDN. They’re familiar, or at least very relatable, to so many of us who work hard to lose weight, only to have it creep back on (plus a few more pounds), to then again buckle down to lose again, gain again, lose again… sigh. We can all agree this is a really frustrating cycle, and there’s no more dreaded time for this challenging head/body game than the holiday season. And here we are, in the thick of the season, trying once again to figure out how to lose weight. But between the lingering Halloween candy, the leftover Thanksgiving pie, and the endless Christmas cookies, you’re exhausted from the overload of constant hard choices you have to make—eat it, don’t eat it, eat just a little, skip it altogether, ok have a nibble, cut a whole piece, no wait a half piece, maybe if I eat it fast enough it won’t count, get it away from me because if I see it I’ll eat the whole thing, can I have just a taste, darn I can’t believe I ate that, ugh my pants are getting tight… Have you ever said or thought these things? Same here. So obviously losing and gaining weight messes with your head, but did you know that yo-yo dieting really messes with your body, too? What Yo-Yo Dieting Does to your Body Hormonal Havoc Extreme dieting, including severe calorie restriction and dramatic dietary changes can increase the hormone cortisol, which wreaks havoc on your health—to the tune of increasing your risk of developing certain diseases such as diabetes, heart disease and cancer. Yikes! There are tons of evidence that people who live the longest, with the best mortality rates, are those who are constantly eating slightly less than they need to be satisfied, and who maintain a low body weight for their height. This is, in part, due to hormonal actions being optimized. If the caloric restriction is too severe, hormones don’t work as efficiently and health is compromised. You can see this as nutrient deficiencies that pop up with symptoms such as dry skin, brittle hair and nails, and poorer immune functioning. The bottom line is that seriously decreased caloric intake negatively affects hormones that you need for good health. RELATED: What to Eat for Better Balanced Hormones Metabolic Meltdown Here’s the deal: if you over-restrict your calories, your body responds by slowing down your metabolic rate, or your ability to burn calories. It also causes muscle loss. The truth of the matter is that yo-yo dieting doesn’t appear to permanently ruin metabolism, but the process of losing muscle (which is what your body uses for fuel when there isn’t enough food calories coming in) is damaging to your wellness. You need your lean body mass to support your bones and keep you fit, strong, and burning calories, so don’t compromise it by breaking it down to use for fuel! A word about exercise too, here: Try reframing your view of exercise as a way to lose weight and think of it more as maintaining your lean body mass (which helps with weight loss). This will help keep your brain focused on your fitness, and feeling fit is a great motivator to say no thank you to the second helping of those not-so-healthy side dishes. Nutritional Neglect Extreme weight loss is hard on your vital organs, including your brain, heart, liver and kidneys. These organs need carbohydrates and calories to do their jobs. Without enough nutrition, these organs are at risk for damage. Severely decreased calories can also lead to nutrient deficiencies, which, in prolonged states, may cause damage to bones, skin, and immune functioning. Do yourself a favor and don’t cut out all carbs or fats. Reduce ‘em, (the “bad” ones), yes. But eliminate a whole food group entirely and you’ll end up back on that whole yo-yo dieting cycle again, guaranteed. RELATED: Why Healthy Fats Don’t Make You Fat How to Get Out of the Yo-Yo Dieting Cycle Rather than dramatically reducing calories, or dropping all fats or carbohydrates, try eating a little less of everything at every meal and snack, so that you’re ‘satisfied’ rather than ‘full’ in order to get and keep a healthy weight. Eat a balanced diet and choose clean, healthy foods. This is something Keri always stresses when she has her clients gauge their appetite using the hunger quotient (HQ). Of course, implementing all 8 pillars of living a Nutritious Life will keep you off the yo-yo cycle too. So, to summarize: rather than binging on candy, mashed potatoes, latkes, or fruitcake through Halloween, Thanksgiving, Hanukkah, or Christmas, and then sticking to 600 calories a day for the next two weeks, choose to eat a little less all the time, and strategically place your indulgences. This is easier said than done, but it can be done. Stay focused, consistent, and patient. Listen to your body telling you it is “slightly satisfied” and “slightly hungry”. And plan for your indulgences. Yo-Yos are toys for kids—they’re not how you should manage your weight. This holiday season, choose to focus on your healthiest goals and your weight will find its perfect place. Learn More About Nutrition and Wellness Love nutrition and wellness, and want to immerse yourself even more? Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients so you can share your knowledge and earn an income, if you choose to. (Or, you can use the information for

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)

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!

The 15 Healthiest Protein Bars

Protein bars are everywhere. They’re calling your name from next to the cash register at every deli, cafe, and drugstore. They’re in vending machines and layered on gas station and grocery store shelves. They’re even offered as snacks on airplanes.  Because they’re a dime a dozen, it is easy to grab the most convenient option thinking it is a “healthy snack” without realizing that you’re actually choosing a glorified candy bar. Figuring out the healthiest protein bars is a difficult chore and we’re here to make it a little easier. What Makes a Protein Bar Healthy? Most protein bar options are just plain unhealthy. Many contain added sugar (often in multiple forms) and the protein is often low-quality and highly processed. They may also contain additives like artificial flavors and unhealthy preservatives. So, how can you tell if a protein bar is actually worth the convenience? Below are our top tips for determining the healthiest protein bars, deciphering the ingredients list and the things to look for as you scan nutrition labels. Tips to Help You Pick the Healthiest Protein Bar Protein should come from minimally processed sources such as egg whites, nuts and seeds, brown rice protein, fava bean protein, pea protein, hemp protein, almond butter, peanut butter and grass-fed meats. We recommend steering clear of protein bars that contain protein isolates which may contain unnecessary (and downright unhealthy) additives. The total amount of protein also matters. Make sure sugar is far down on the ingredients list—if at all. Do your best to avoid added sugars such as high-fructose corn syrup, cane sugar, fruit juice concentrates, molasses and syrups. Look for the sweetness to come from whole food ingredients like apples, dates, goji berries or other fruits. Steer clear of artificial sweeteners such as aspartame and sucralose. Sugar alcohols such as erythritol, sorbitol, mannitol and xylitol (if an ingredient ends in an -ol, it’s probably best to ditch the bar) can cause some unpleasant GI symptoms so we recommend avoiding them. Better options for non-nutritive sweeteners are monk fruit and allulose. Additional ingredients should be real foods, not fillers. Watch out for ingredients like carrageenan, butylated hydroxytoluene (BHT) and color additives. Along with protein, aim for a good balance of healthy fats and fiber. Look for bars that are low in hydrogenated oils and trans fat, and contain nuts and seeds to provide healthy unsaturated fats. The ideal bar will also have at least 3 grams of fiber. Although we are not calorie counters it is still important to be conscious of calories. Ensure the overall calorie count of your protein bar doesn’t exceed 250-300 calories. That’s a lot of information to *digest*, so to help you figure out which to reach for, we unwrapped dozens of the most popular brands and evaluated the ingredients, nutrition facts, and, of course, flavor. RELATED: Satisfy Your Sweet Tooth without Added Sugar Important: Think of the options below as mini-meals if you don’t have a lunch break between meetings or need a quick protein source after an intense workout.  A few of the options below are not perfectly aligned with the recommendations we shared, they’re still some of the healthiest protein bar options out there for when you are in a pinch. So, we recommend sticking to whole foods as much as possible and only grabbing these when you’re in a bind. The 15 Healthiest Protein Bars 1. Aloha Coconut Chocolate Almond The Ingredients: This bar has a longer list of ingredients, and while we’re not big fans of vegetable glycerin, there are some great ingredients found in this plant-based protein bar. The first ingredients are brown rice protein and pumpkin seed protein, which makes it stand out from other bars on this list. Pumpkin seeds are a great source of healthy fats and nutrients like iron, calcium and beta-carotene. The Flavor: The coconut flavor will add a tropical twist to your day! The Nutrition Facts: The Aloha Coconut Chocolate Almond bar will give you 14g of protein, 4g of heart healthy monounsaturated fats, 32mg of calcium and 2mg of iron. $29.99 for a box of 12, amazon.com 2. Clif Whole Lotta The Ingredients: These bars do pack a bit more sugar (from dates!) than the other bars on this list. The source of protein is organic pea protein, which is typically less processed than the soy protein alternative. The variety of nuts and seeds pack this bar with phytonutrients and micronutrients including magnesium, copper, zinc, iron and manganese, to name a few.  The Flavor: Clif bars were made for endurance exercise, so they can be a bit sweet. This line of bars comes in an assortment of flavors to satisfy these sweet cravings including Tart Cherry Almond and Roasted Peanut Chocolate. The Nutrition Facts: You’ll score 10g of plant-based protein, around 10g of unsaturated fats and around 4g of fiber in 240 calories (depending on which flavor calls your name). RELATED: The Essential Guide to Plant-Based Protein $24.00 for a box of 12, amazon.com 3. EPIC Chicken Sesame BBQ The Ingredients: This healthy protein bar is made with high-quality lean chicken and whole foods like hemp seeds, garlic, and ginger. These foods are antioxidant and anti-inflammatory superstars. The organosulfur compounds in garlic may help inhibit anti-inflammatory enzymes and ginger acts as a natural remedy for nausea and bloating. The Flavor: EPIC is reclaiming the traditional beef jerky category with this line of jerky-inspired meat bars. Thumbs up for when you’re craving something savory versus sweet. The Nutrition Facts: This superstar bar packs 15g of protein in just 120 calories and contains only 3g of sugar. $28.99 for a box of 12, amazon.com 4. EPIC Peanut Butter The Ingredients: We’re sticking with EPIC brand for one more rec. If you’re not into the whole meat bar thing, this alternative option is a great (and delicious) solution made with only five ingredients: Dates, peanuts, egg whites, peanut oil, and sea salt. The Flavor: Peanut butter, need we say more? These bars boast

Watching your sugar? Here are 5 lowest-sugar fruits that satisfy your sweet tooth

As we talked about in our post on fruits that are highest in sugar, it bears repeating that fruit is your friend. Sure, a staggering one in 10 Americans has diabetes, but strawberries are not to blame. Unlike ultra-processed foods that are filled with added sugars (think: corn syrup and cane sugar), fruit contains natural sugar called fructose. Fruit also provides hydration — most fruits are about 90% water! — and fiber. The presence of fiber helps to slow down the body’s absorption of sugars like fructose from the gut into the blood, meaning you experience less of a blood sugar spike after eating an apple compared to, say, a cookie. In general, we recommend sticking to two or three servings of fruit per day. Be sure to choose whole fruits instead of juices, which lack that critical fiber we mentioned. Curious which fruits are lowest in sugar? Read on for our low-sugar fruit list and then check out our high-sugar fruit list here. 5 Lowest-Sugar Fruits 1. Avocado Yep, avocado is technically a fruit. And since avo is one of the healthiest foods around—thanks to its high fiber content and heart-friendly monounsaturated fats—it’s topping our low-sugar fruits list. One-third of an avocado delivers more than 4 grams of fiber and less than 1 gram of sugar. Smash avocado on top of your favorite seedy toast or bake an egg into it for a low-carb, high-protein breakfast. RELATED: 35 Ways to Get Protein in at Breakfast if You Don’t Eat Eggs 2. Raspberries When it comes to low-sugar fruits, berries beat most other options. One cup of raspberries contains just 5 grams of sugar. Fun fact: Raspberries are also the highest fiber fruit, with that same one-cup serving bringing an impressive 8 grams of fiber to the table. That covers a third of a woman’s fiber needs for the whole day! 3. Blackberries Packed with powerful antioxidants, blackberries are fairly low in fructose. A one-cup serving of blackberries provides 7 grams of sugar, plus more than 7 grams of blood sugar-friendly fiber. 4. Strawberries Did you know that just one cup of strawberries delivers more than 100% of your daily needs for vitamin C? They’re also low in sugar (one cup = just 8 grams of sugar) and ultra-hydrating. Strawberries are 91% water by weight! 5. Asian Pear If you like a nice, crisp apple, then you’ll love Asian pears. They offer a refreshing crunch that serves as the perfect addition to savory salads. How do Asian pears stack up to their peers sugar-wise? An Asian pear serves up 8.5 grams of sugar, while a medium Bosc pear provides more than twice that amount, with 18 grams of sugar. So there’s that. IN CASE YOU MISSED IT: The Worst Fruits to Eat If You’re Watching Your Blood Sugar (Image: Shutterstock)

5 Amazing Health Benefits of Cantaloupe

Of all the delicious summer fruits, this super juicy melon is one we love to talk about. With so many health benefits, cantaloupe is the perfect ingredient to any nutrient-dense fruit salad you might fix for yourself or bring to a gathering of friends and family.  Sure, you can enjoy the health benefits of cantaloupe any time of year, but it’s best to eat fruits when they’re in season because that’s when they’re freshest and tastiest—and pack the maximum amount of nutrients. So grab one while you can!  Adding This Sweet Super Fruit to Your Diet Federal guidelines suggest we eat an average of 1 1/2-2 cups of fruit each day. While everyone’s needs are going to be slightly different (that goal might even be too much for some people), we do know that most of us are not consuming enough fruit.  If you’re looking to add fruit to your breakfast or mid-afternoon snack to make it one that’s packed with nutrients and that helps your body function at its best, cantaloupe is definitely on our list of favorites, and here’s why.  Top Health Benefits of Cantaloupe 1. It’s loaded with antioxidants, especially vitamin A and vitamin C. Many of us know how important antioxidants are to a healthy diet. They’re known to reduce cell damage and inflammation, which can lead to health conditions like heart disease, cancer, and more.  With a serving offering more than 100% of your recommended daily value of vitamin A, and just about 100% of your recommended daily value of vitamin C, cantaloupe is an easy way to get in your antioxidants at breakfast, lunch, or even an afternoon or evening snack. Vitamin C helps with maintaining and repairing body cells and tissue, which can prevent health conditions like heart disease and cancer, and it has been known to reduce symptoms of the common cold. Meanwhile, the vitamin A found in cantaloupe keeps your immune system functioning at its best, promotes healthy vision, glowing skin, and much more.  If that’s not enough reasons to love this fruit—hang on, there’s more!  2. It’s high in beta carotene and lutein, and zeaxanthin. When consumed, beta carotene either acts as an antioxidant or is converted to vitamin A, which helps maintain healthy eyesight and keeps your skin looking vibrant. Healthier, better-looking skin? Yes, please!  Cantaloupe also contains a couple of other powerful antioxidants, lutein and zeaxanthin, which help further prevent chronic eye diseases like cataracts. This amazing fruit just keeps getting better, right? 3.  It’s rich in potassium, which promotes optimal muscle function. At 10% of your recommended daily value of potassium per cup, cantaloupe provides a flavorful way to get this nutrient that you need for your heart, muscles, and everything in between. Snacking on cantaloupe is also a great way to restore some of those electrolytes you lost during your morning sweat sesh.  4. It contains 6% of the recommended daily value of fiber. When it comes to fiber, studies show Americans are not getting quite enough. With the recommended amounts at 20 to 30 grams of fiber per day (ideally directly from food), most Americans only get about 50% of that.  What’s so great about fiber? Well, for starters, it’s beneficial for improving digestion and preventing constipation, diverticular disease, diabetes, and even heart disease. Pretty great, right? It can also be a powerful tool for weight loss since a high-fiber diet can make you feel fuller for longer, leading to lower calorie consumption. Translation: eating more cantaloupe (and other foods high in fiber) may help promote weight loss. 5. Like many fruits, it’s high in water content. Hello, hydration! Cantaloupe is a whopping 90% water! Being hydrated makes it easier for your heart to do its thing, to pump blood to all the systems in your body that depend on it.  Adding cantaloupe to your diet is a great way to get even more water into your body throughout the day, without having to drink more. (Psst: You should be doing that, too, drinking lots of water.) But that’s not all. We could go on and on about why we love cantaloupe so much. For example, it also contains high levels of folate, which is beneficial for expecting mothers. Plus, it’s full of a bunch of other important nutrients, such as vitamin B6, magnesium and more. Take Advantage of Cantaloupe Benefits with These Recipes Yes, cantaloupe can be super-refreshing and absolutely delicious all by itself. But why not pair it with some other tasty, healthy foods and make it an ultra-nutritious meal? Here are a few recipes to get you started. Roasted Cantaloupe You can roast cantaloupe? Of course, you can! Cold, fresh cantaloupe is delicious, but have you ever tried roasting it? Check out this minimal ingredient recipe from The Joy Kitchen. Roasted Cantaloupe Salad If you like roasted cantaloupe all by itself, you’ll love this sweet and savory summer salad recipe even more. This salad tastes as wonderful as it looks, and it’s quick and easy to prepare. Cantaloupe Smoothie For a more refreshing summer meal, or any time of year, this cantaloupe smoothie is full of flavor and nutrients and can be whipped up in no time. It makes a simple, but nutritious breakfast, lunch, snack, dinner, or even dessert! Yum! Cantaloupe Salad with Mint, Lime, & Pepitas It doesn’t get more refreshing, or fulfilling, than this flavorful summer dish. It takes less than 30 minutes to prep and will be the talk of the potluck, for sure. Add a little more of this orangey fruit to your plate this season, and all year long, for better hydration, better skin, and better overall health!  

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

Is Popcorn Healthy?

It’s a whole-grain, fiber-rich food, but there are issues with how it’s served and packaged that you should know about.

8 Nutritionist Approved Summer Snacks

It happens to us all. 3:00 p.m hits and we’re rummaging through the cabinets for something to munch on. Whether it be out of boredom, a much needed break or genuine hunger, that afternoon snack urge seems to hit us almost every day. And, often, we reach for the quickest, and sometimes most unhealthy option in the pantry.  We’re big fans of snacking here at Nutritious Life — our founder Keri wrote a whole book on it, The Snack Factor Diet reveals the health benefits of snacking. “When you snack properly, you are also more likely to make better food choices throughout the day,” she explains. Studies suggest eating every few hours can help with your  blood sugar and keep your metabolism moving. Plus, it can make you happier. A study at the University of Wales showed that women who were given snacks reported being in a better mood, were sharper mentally, and performed better on a word-recall task.  “The formula for a healthy snack involves a few elements,” Keri continues. “Every snack should ideally contain a balance of carbohydrates (with a focus on fruits and vegetables), high quality protein, and healthy fats.” Also, munching between meals can satiate your hunger and keep you from overeating at your next meal.  Try these 8 yummy bites to keep you energized and avoid that afternoon slump! Yerba Mate Energy Bites When you feel a craving coming on, don’t reach for the cookie jar. Filling your body with processed goods will only leave you feeling hungrier. Instead, whip up your own tasty treat using ingredients you can actually pronounce. These Yerba Mate Energy Bites are gluten-free, vegan and are a perfectly portioned pick-me-up. Cashews and almond butter provide plenty of healthy fats and also bring in some protein. Then, we add the secret ingredient: Argentine yerba mate, which is loaded with with vitamins and minerals.  Grilled Avocado Bruschetta A unique twist to the classic, you won’t even miss the bread when nibbling on this Grilled Avocado Bruschetta. Healthy fats and vitamin packed tomatoes make up this filling, and refreshing savory snack. This shareable snack is also perfect for your next picnic or pool day.  Banana Sushi Who said sushi had to come from the sea? Banana Sushi will bring a whole new level of creativity to snacktime, and a handful of nutrients like protein and calcium. Top it off with fiber-rich chia seeds or healthy fatcoconut shreds. You, and your kids, will love this!  Cranberry Pistachio Cheese Spread Antioxidant-rich Cranberry Pistachio Cheese Spread is a great alternative to those heavy cheese dips. This vegan spread is creamy and can conquer your sweet or salty craving.  Miso & Sesame Hard-Boiled Eggs Eggs are an amazing, simple, high protein snack. And there are so many ways you can dress them up.  Miso & Sesame Hard-Boiled Eggs offer an unexpected twist. Miso fills the gut with healthy bacteria, which may lead to better digestion and a stronger immune system. Throw the leftovers over any greens for a quick lunchtime salad! Apple “Donuts” It doesn’t get much healthier and satisfying than this  apple, peanut butter and yogurt combo. Apple “Donuts” have only 3 ingredients and you just may be craving this textured treat over classic donuts before you know it.  Crispy Tofu Simple Baked Tofu is a good source of protein (and contains all nine of the essential amino acids), meaning you’ll be free of hunger after this satiating snack. Gluten-free and vegan, tofu is a great way to up your plant based protein, just make sure to go for organic. Coconut-Crusted Avocado Fries Much lighter than their potato-derived cousin, these Coconut-Crusted Avocado Fries are the smart answer to your fry craving. The garlic, onion and paprika powders don’t just spice up the healthy-fat filled avocado; they have their own healthy benefits as well. All 3 seasonings are known to contribute to your heart health.    

The Best Vegan Protein Bars

Running between meetings, traveling, venturing on a long bike ride — there are times when you just need a quick and convenient bite to satisfy your hunger and fuel your day. With so many snack options on the shelves, it’s hard to choose. We love a protein bar in a pinch and we found the top five vegan protein bars on the shelves for you to try today. Of course whole foods are always your best bet, but quality protein bars can provide the nourishment you need when you’re in a pinch. While grocery store shelves are filled with endless rows of options — and most come with unwanted sugar, artificial sweeteners and additives. For those looking for plant-based options, finding quality bars can be even more difficult so we’ve made it easier for you. We’ve rounded up the top five, all free from artificial colors, sweeteners, and fillers. Made with as many simple and whole food ingredients as possible, each option has at least 10 grams of plant-based protein and no more than 10 grams of sugar. Plus, there are gluten-free and paleo friendly options, too.  Grab one of these vegan protein bars next time you’re looking for a quick clean fuel that will satisfy your body and your taste buds. 5 Best Vegan Protein Bars REDD Plant Based Protein Bar REDD Plant Based Protein Bars combine hemp, pea, and pumpkin seeds to provide 10 grams of plant-based protein in every REDD protein bar. Naturally sweetened with dates and monk fruit extract, you won’t find more than 5 grams of sugar in these bars. While the ingredient list is a little bit longer than we’d like, REDD bars have added probiotics and prebiotics (aka fiber that feeds the probiotics) to support a healthy gut and adaptogens for an extra heath boost. REDD Plant Based Protein Bar, $22.50 for a pack of 8 Truwomen Plant Fueled Bars Craving something sweet but need fuel that will actually last? Then you need to try Truwomen Plant Fueled Bars’ fun dessert-inspired protein bar flavors like “Oh Oh Cookie Dough” and “Daydreaming About Donuts.” Brown rice protein and nuts pack in about 12 grams of protein per bar. Cassava flour made from the yuca root vegetable provides soft, chewy texture without grains or gluten. Bonus: Truwomen is run by women for women (but men and kids will enjoy these too!) Truwomen Plant Fueled Bars, $29.99 for a pack of 12 Aloha Organic Protein Bar Aloha uses simple ingredients to create an ideal balance of protein, fiber, and fat to keep you full and satisfied. Pumpkin and brown rice protein, nuts, and seeds are combined to provide about 14 grams of protein per bar. Added tapioca fiber means you get almost 13 grams of filling fiber, too. With each of their protein bars providing about 240 calories, you should think of this option as a mini meal rather than a snack. Aloha Organic Protein Bar, $22.16 for a pack of 12 Good! Snacks Protein Bar A protein bar that tastes good and is good for you. Good! Snacks Protein Bars‘ blend of fava bean and brown rice provides 15 grams of plant-based protein in crave worthy flavors like cookie, chocolate peanut butter, birthday, and blueberry. With about 10 grams of sugar per bar, this one is a slightly sweet option, but its soft texture and creamy coating will definitely satisfy. Good! Snacks Protein Bar,  $19.99 for a pack of 12 Nuzest Clean Lean Protein Bar Pea protein plus a variety of nutrient dense nuts and seeds like almonds, cashews, sunflower seeds, pumpkin seeds, and chia seeds provide 14 grams of protein in every Clean Lean Protein Bar. With an ideal balance of protein, fats, and carbohydrates, you’ll get the fuel you need to feel your best and take on the day. Nuzest Clean Lean Protein Bar, $39.99 for a pack of 12