Ha! Really? Just another day in the life of a chick who talks food all day long.

Generally, I don’t run through my daily food journal with clients … that would be quite odd. But, today, just for fun (and the fact that this came up twice the other day with clients), I felt that I would share a day of food in the life of yours truly. I will make a disclaimer that no two days are exactly alike for me because my schedule is not standard–I work out whenever I can fit it in and schedule folks differently every day–but, there are a few things that are consistent. I eat breakfast within an hour of waking up, eat about every 3-4 hours, food combine (protein + fiber, really), and make/bring 90+ % of my own food on a daily basis. Anywho … here we go! I warn you … there will be anecdotes as we go … or else, that’d be really boring!

A Day of My Food

• 7:00 AM: Alarm goes off. Time to rise n’ shine and turn off that horrid alarm … I really need to get a new alarm sound…
• 7:00-7:30 AM: Start weeding through the emails and press releases…
• 8:00 AM Breakfast!: A Perfect 10 bagel (love these! Protein packed, high in fiber, and low carb), toasted, with hummus. Funny story: my client is OBSESSED with these and was dying for me to try them. She was ordering and asked how many I wanted. I thought I said two bags. She thought I said two dozen bags! Ha-ha. My client, “ I thought that was strange. That’s a lot of bagels! I was thinking, my goodness … what is she going to do with all these bagels … ???!!!” Note to folks : eat breakfast within an hour of waking up! Key to get your metabolism going!
• 11:00 AM Snack: A hard boiled egg + a banana
• 12:00 -1:15ish PM Workout: 7 mile run + some plyometrics. Time to get serious about marathon training…
• 1:45 PM Post workout snack:  Kashi TLC bar Showered after the run and quickly ate—only had 15 minutes until the next client. And made sure to grab something, carb-based, with a touch of protein within 30 minutes after the run to replenish glycogen stores.
• 2:30 PM Lunch: 6 ounces of baked, air-chilled chicken with paprika, cumin, and chili powder + roasted carrots and asparagus. Now … I ADORE air-chilled chicken! I’ve made it for friends, swearing it tastes so much better than regular chicken with much more flavor and pizzazz. They may not always be able to tell the difference, but I hold my stance that it is by far superior to water-chilled chicken!
• 3:00-6:30 PM: Clients, emails, calls, etc. …ah Mondays….
• 5:30 PM Snack: 3/4 cups or so of green grapes + 15 walnuts. Combine people! Think protein + fiber + healthy fats to keep you feeling satiated, even out hunger hormones, and prevent blood sugar highs and lows.
• 8:00 PM Dinner: Egg-white mostly omelet (3 egg whites + 1 egg) with mushrooms and zucchini, sprinkled with parmesan cheese and 3/4 cup blueberries. Just because it’s dinner doesn’t mean you can’t have breakfast! Plus, this follows my rule, protein and produce every 3-4 hours.
• 8:30 PM My Hankering: 1 Dove Promise milk chocolate. A girl’s always got to have a little sweet in her life! I love these. They’re pre-packaged, and one is only 44 calories. But, the most noteworthy mention is that they come with cute little sayings. Yup, I’m a sucker! But, I love sentimental stuff like that. Mine today? “Trust with your heart, not your head.” Oh, good call, Dove. Good call!

Did you eat anything noteworthy today?

Rise Bars

Now, I always prefer real food over bars, but if you can’t manage a food-filled meal or snack (think veggies, fruit, lean protein, whole grains, beans … you know, the normal healthy gist) Rise Bars would be a snazzy alternative. I particularly fell in love with the protein bars, as they contain 5 ingredients or less and whey protein. Whey is one of the most bioavailable proteins  for the body. It bypasses the liver and is directly metabolized by muscle tissue, since it’s a branched-chain amino acid (BCAA). So, here, you’re getting a high-quality protein, in a bar, with natural ingredients.

The almond honey Rise Bar (pictured) has 20 grams of protein; 280 calories; 4 grams of fiber; and 13 grams of natural sugar—and did I mention only five real-food  ingredients? Pretty good for a bar! This would make a good breakfast bar, if running out the door.

Rise Bar also offers breakfast bars, loaded with chunks of fruit and nuts. They’re delish. Yet, I still added a hard boiled egg or 1/2 cup Greek yogurt to boost calories and protein. I like more of a protein boost in the morning to keep me feeling full and fueled longer. Lastly, Rise Bar also has energy bars. The Cherry Almond and Apricot Goji are scrumptious, seriously, so good! These made for a perfect snack or again, as a great breakfast with a little added protein.

Bottom Line: Rise Bars have risen to the occasion and serve bars well, plus they’re really good. I ate the protein bars as a breakfast and most commonly ate the breakfast and/or energy bars as a snack or as pre-workout fuel, but they’d make a snazzy breakfast on-the-go option as well with an extra “oomph” of protein. By the way, they’re 100% vegetarian (many are vegan as well), Kosher and gluten-free, and do not contain GMOs, preservatives, soy or peanuts. Pretty good, Rise Bar, pretty good!

Mary’s Love Cookies 

If you’ve got any sort of food allergies and/or restrictions and like the occasional sweet treat, then be thrilled to meet Mary’s love Cookies! These sweet treats are gluten free, dairy free, nut free, and vegan. Plus, they’re made with omega-3, brain boosting chia seeds and contain low-glycemic index sweeteners, such as palm sugar.

These babies come in four sweet-treat flavors: Chocolate chip, “n’oatmeal raisin,” double chocolate, and ginger snap. Double chocolate and ginger snap were my faves.

Regarding the “skinny 411,” two cookies are only 130 calories. Not too shabby. The hard part will be keeping it to only two though! So be sure, if watching your waistline, to ration ‘em out!

Bottom Line: Mary’s Love Cookies are fabulous and will serve you well–whether you have a food allergy or not. Plus, they’re made with high-quality organic ingredients. Good stuff!

Hint Water 

Ummm … let’s just say I adore this stuff. Anyone who really knows me, knows I’m always walking around with a liter of water on hand. If H20 isn’t near, my day is thrown off, seriously. Staying hydrated is super important for improved sports performance, preventing headaches, managing hunger cues, and allowing your body to properly function and metabolize. Plus, it prevents you from getting thirsty! And when I’m super busy, I forget to drink! Hence, water is always around … or Hint!

If you’re “bored” of water, or trying to stray from diet soda or the added calories and sugar in juice, sodas, or sugar-flavored beverages, say a whopping, “Hello!” to Hint! Hint is an awesome, calorie-free, delicious way to get in your H20 without added sugar or artificial sweeteners. This stuff is pure water infused with extracts of natural flavors, think of slicing a lemon or lime and throwing it in the water.   And did I mention that is tastes oh so good???!!!

Bottom line: Hint is a deliciously refreshing hydrating beverage with zero calories that is perfect to replace all those sugary and artificially flavored beverages! Bring on the Hint baby! Pomegranate tangerine and blackberry are my top picks!

Give, Give, Giveaway, Giveaway Baby!!!

Win a BOX of Rise bars; 4 boxes of Mary’s Love Cookies (a box of each variety: chocolate chip, “n’oatmeal raisin,” double chocolate, and ginger snap); and Hint drinks!!!!!

One lucky winner will win this all! All you gotta do is leave a comment on this post and/or post a comment on GGN’s fan page, mentioning this post! The winner will be chosen by the random number generator and notified by the end of next week, Friday, January 20th. Commenting here and on GGN’s page will enter you twice. Good luck! This is a snazzy prize pack!:)

But, before we launch into the “cures,” let’s chat a tad about prevention. When asking The Doctors about their top tips to prevent hangovers, they answered, “The best advice to avoid a hangover is simple: do not over do it! Moderation is key.” They also advised,”If you’re going to have more than a couple of alcoholic beverages, make sure you’re not drinking on an empty stomach. Also, alternate a glass of water between drinks. Excessive alcohol consumption can cause dehydration!”

The Doctors’ Ultimate Hangover Breakfast!

Hangover Smoothie Recipe

Ingredients:

• 1 Cup of Milk (vitamin D)
• 1 Whole Banana (rich in vitamin B6 and potassium)
• 1 Tbsp of Honey (loaded with magnesium)
• Cup of Ice

Directions: Combine all ingredients in a blender. Blend well and enjoy!

Why it works: This hangover smoothie restores vitamins and nutrients that are lost during a night of celebration. Vitamin B6 helps support and increase the metabolism rate. Potassium is loaded with necessary electrolytes that are likely depleted with excess drinking. Vitamin D plays a role in insulin secretion under conditions of increased insulin demand, and magnesium plays a key role in regulating blood pressure naturally, which may be elevated due to drinking. Honey is the ideal liver fuel because it contains a nearly 1:1 ratio of fructose to glucose.

Hangover Omelet Recipe

Ingredients :

• 1/4 cup of egg substitute or 2-3 eggs (protein)
• 1-oz. of low-fat cheddar cheese (vitamin B12)
• 2 Pieces of Asparagus(a detox vegetable loaded with potassium)
• Tbsp of butter or 1 Tbsp of olive oil

Directions: Omelet – Heat a nonstick sauté pan over medium-low heat. Add the butter and let it melt. Let the eggs cook until the bottom starts to set. With a rubber spatula, push edge of egg into the center of the pan while tilting the pan to allow uncooked egg to flow underneath the already cooked portions. Repeat until liquid egg is cooked. Gently flip cooked egg over using the spatula. Add cheese and cooked asparagus. Cook for another few seconds.  Using the spatula, fold one edge of the egg across and over until the edges line up. Transfer to a plate.

Asparagus – Put the uncooked asparagus in a large skillet of water, bring to a boil, and simmer uncovered until tender.

Why it works: The eggs and cheese provide vitamin B12, which will deliver a quick energy boost.  Asparagus provides 2/3 the daily dose of vitamin K, which helps overall brain function.

Have a safe, healthy, happy New Year!!!

For more Doctor data: tune in January 3 (check local listings) to The Doctors’ “12 Month Plan for 2012,”when the co-hosts will give a month-by-month guide to better health in the New Year!

• Beans in Place of Eggs and Oil in Your Brownie Mix: Like brownies? Nix the eggs, oil, and other fixings and simply mix the brownie mix with a can of drained and rinsed, blended black beans and bake! Just blend the black beans in a food processor til super smooth for a creamier texture. Yes, this may sound quite odd, but I assure you that they’re doubly delish! The beans add not only moisture, but heart-friendly fiber and protein. Dare I say it … some would even say that these could make for a healthy snack! Regardless, bite for bite, you get more bang for your buck, nutritionally speaking with these lil’ guys and are slashing the fat! Bring on the bean brownies!
• Non-Fat Plain Greek Yogurt + Spicy Mustard in Place of Mayo: Fear not tuna lovers! You can have your tuna salad and bread too! Typically, tuna salad is loaded with mayo … ew. Skip the store-made stuff and make your own. Slash calories and mad fat by replacing the mayo with diyo! A mixture of nonfat Greek yogurt and Dijon mustard (you can nix the mustard, if you’re not a fan). Mix your tuna (or chicken) salad with your diyo, add your veggies (celery, carrots, peppers, mushrooms, etc) and voila—healthified tuna salad! MMMM….
• Applesauce in Place of Oil in Cakes: Cut back on the oil in cakes or baked goods by replacing half the needed amount with applesauce. Or, if you’re feeling really healthy, you can replace all the needed amount of oil with applesauce. I replace all the oil with applesauce. It does lend a somewhat “chewier” texture, but I like it. My suggestion is to replace 1/2 the amount of needed oil with applesauce first in a recipe and then see how it turns out, especially if you’re having company over. But, I use this trick all the time and it works out quite well!
• Low Sodium Chicken or Vegetable Broth in Place of Sauces, Oils, and Soy Sauce for Braising : Save calories, fat, and sodium and add flavor by cooking meat or veggies in low sodium chicken or vegetable stock. Simply add 1 teaspoon of oil to the pan, cut all pieces of meat and/or veggies evenly, add the protein or veggies to the oiled pan, and finally, add the stock and let cook. If cooking a protein and vegetables, cook the protein first, remove from the pan, and then cook the veggies. Once the vegetables are done or almost done, add the protein back and mix it all together! Using low sodium stock in place of a heavy-oiled pan or store-bought sauces, will save you loads on belly-bloating sodium and calories! Yes, the serving size may be less than 100 calories on sauces, but that’s for one serving … most are using way more than one serving.
• Canned Pumpkin in Place of Dried Fruit or Brown Sugar in Oatmeal: Nix the added sugar (and calories) of dried fruit or brown sugar, and add a few tablespoons of fiber-filled, nutrient-dense canned pumpkin! Add nutmeg, cinnamon, and a little ginger, and you’ve got yourself a delish breakfast that is pretty gosh-darn healthy.
• Whole-Grain Cereal or an Apple in Place of Croutons, Tortilla Strips, or Chinese Noodles in Salads: If you insist on a salad crunch, beware of the fried tortilla strips and Chinese noodles galore—they’re not waist friendly! Instead, opt for a 1/4-1/2 cup of a high-fiber cereal (>5 g fiber per serving) or crunchy apple pieces! You’ll save at least 100 calories. On a side note, if you’re trying to ditch those last few pounds, salads are often the pick of the litter. Yet, if they’re loaded with dressing, cheese, nuts, avocado, dried fruit, beans, chicken, and tortilla strips…then holy moly, we’re looking at a 1,000 calorie-plus salad!!! Ah!!! My recommendation: stick with lots of veggies, a lean protein, portioned dressing (1 tablespoon), and one “fun” thing.
• Baked Sweet Potato Wedges in Place of Fries: Skip the fries! A small, at almost any joint, is 270 calories—oi vei. Instead, when hankering for the tempting taters, simply chop up some sweet potatoes, lightly spray with olive oil, dash with sea salt, add cinnamon (optional…but, oh, so good!), and bake at 350 degrees for about 45 minutes or until tender. Calories, fat, and your waistline—saved—and taste not sacrificed!

Got any healthy tricks?

This is the time of year where the days blur together, you’re so busy. And being of the female nature, we have a strong desire to please—everyone. This time of year, every lovely lady I meet feels as though they’re pulled every which way, lending to skipped workouts, no sleep, and meals constantly eaten on the run. When I see, or rather hear this, I simply ask, “Tell me, what would help you feel better.” Inevitably, the response is something along the lines of more time, so I could do what I need to do for me.

What to do When More Time is Impossible?

I then break the news that more time is never going to just be. You’ve simply (or not so simply) got to make time, and one way to do that is uttering the occasional, “No.” Yes, that’s right. I said, “No.” As women, this word is sometimes hard to come by. “No,” could cause us to feel guilty; as a bad mother, friend, or wife; or fear that we won’t be liked as much. Yet, if you never ever decline invitations, requests to stay overtime at work, need to make extra cookies for your kids’ class, call to organize your company’s holiday party and then set up, etc., there is no question that you will lose your mind … and some of your health.

And if you’re not happy, then you honestly can’t make the people in your life happy. Strange enough, putting yourself first, at times, could very well make those closest to you happier as well. So … it’s time to start taking care of you! Or else, you’ll be lost in the hustle and bustle of the holidays to the point of no return. Actually, to the point where you just had a vacation and are left saying, “I need another vacation to recover from my vacation!”

So—start saying, “No.” And, put to use the below tips to make your “skinny-me” plan stick. Better yet, use them to keep you feeling, healthy, happy, and energized! They work!

Top 3 Holiday Survival Tips

• Schedule your workouts: Yes. Pencil your sweat sessions in! Mark them in your Droid, iPhone, desk calendar or whatever you use—the point is to make a commitment. This way you’re more likely to follow through. And just think, you never regret going to the gym, but you do regret not going. There’s nothing like that sweet sweaty endorphin rush.
• Batch cook: You’re on the go, so make your food fit your lifestyle! Pick two or three times per week where you’ll cook a bunch of chicken, turkey or tofu; quinoa or brown rice; and/or chop veggies. This way you can quickly throw together a healthy home-cooked meal and be out the door in no time. Or, just have something healthful and easy to assemble when you get home.
• Prepare: Preparation is key! Without preparing you may be left stranded with no healthy eats! Imagine, it’s 3 PM, you’re at work—starving—and you’ve got nothing to nosh except Sally Jo’s bowl of candy a few cubicles over. Don’t let this happen to you! Toss some fruit and nuts in your bag, or a healthy bar, such as Kind or Luna. Or, even better, bring a mini-cooler or lunch bag to work and load it up with healthy stuff—fruits and veggies are a must; nuts or nonfat Greek yogurt for snacks; and your lunch. This way your environment will be set for success, and you’ll be ready for another healthy day!

What are your holiday survival tips?

Christianne is now bringing her love for herbs and delicious healthy food to the forefront with her delectable new lifestyle cookbook, Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul. Inside the book are delicious healthy nutritious recipes as well as the history, chemical composition, and health benefits of several common herbs. For me, what really sets this cookbook apart (besides the waist-friendly, tastebud-approving dishes) are the numerous “Fun Tips” and Beauty Tips.” The “Fun Tips” provide not-so-known facts about food, health, herbs, alternate recipe ideas, and/or cooking techniques. The “Beauty Tips” enable home chefs to use the same natural ingredients, as in their dishes, to create easy and natural at-home-spa treatments. I love it.

Herbs to Get You Ready for the Season

As the holiday season is upon us and then, all of a sudden Valentine’s Day, I thought it was quite fitting to quiz Christianne on what herbs are best suited to peak love and happiness. Because after all, who doesn’t want to fall in love (whether for the first time … or all over again) this time of year? But, better yet, who doesn’t want to be happy during this joyous season full of family, friends, and loved ones.

Here, Christianne explains how and why these five herbs can boost your mood and your love life.

For Love and Happiness: Five Herbs That Can Boost Your Mood and Your Love Life

By Christianne Klein, Author of Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul

Herbs are not only a great flavor enhancer for delicious meals, but herbs have also been used in a variety of ways for thousands of years to enhance emotional well-being. Many herbs directly interact with our own body chemistry. Some herbs can lift our spirits by lowering cortisol levels, or help raise serotonin levels. A few herbs are even rumored to put men and women in the mood for romance! By understanding the effect of certain herbs, foods and spices, you can actually create dishes that can boost your mood and your libido.

Here are a few herbs that can boost your mood and your love life with the chemical explanation of how and why they help.

Rosemary:  Rosemary enjoys a reputation as both a love herb and a mood-boosting herb. Ancient portraits of Aphrodite, the Greek Goddess of Love, show both myrtle and rosemary draped around her body. Not surprisingly, rosemary’s reputation as an aphrodisiac followed suit. For centuries, rosemary would be used as a head garland for brides in wedding ceremonies. Recent studies show rosemary is also effective as a stress buster and mood booster. Some studies have shown that rosemary helps lower cortisol levels.  Higher than normal cortisol levels are associated with extreme agitation or the “fight or flight” response.

For a rich rosemary flavor, try Christianne’s Steak with Rosemary-Thyme Cabernet Peppercorn Sauce.

Lavender: Like rosemary, lavender does double duty as a happiness and love herb. It has been used for thousands of years as a calming and soothing herb. Recent research suggests that the scent of lavender alone increases serotonin levels circulating throughout the body. Serotonin is also known as the neurotransmitter associated with a “happy” mood.  The Smell and Taste Treatment and Research Foundation also found that the scent of lavender arouses men more than nearly any other aroma in the world. In fact, the seemingly strange combination of pumpkin pie and lavender aromas showed the greatest increase in arousal in their study.

For a cheering and calming tonic, try Christianne’s cocktail recipe for Lemon-Orange Lavender Spritzer.

Basil: Basil’s ability to promote circulation helped lead to its reputation as an aphrodisiac. In many cultures, including ancient Rome, basil was a symbol of love. Recent research has also shown that the holy basil variety can help lower cortisol levels, which can lower stress and boost your mood.

Love Basil? Try Christianne’s appetizer recipe for Roasted Tomato, Basil and Burrata Bruschetta.

Cilantro/Coriander Leaf: Cilantro, also known as coriander (leaf) or Chinese parsley, has long enjoyed a reputation as a “stimulating” herb. In the classic book, Arabian Nights, the seeds were used as an aphrodisiac, a claim which helped to establish coriander’s reputation as an herb that promotes sexual desire. Some suggest that when consumed in large quantities, the seeds of cilantro (coriander) can actually have narcotic qualities.

Mint: Mint’s reputation as an aphrodisiac dates back as far as ancient Greece. Aristotle reportedly warned Alexander the Great to keep mint tea away from his soldiers during campaigns since he believed it would lead to distractions. The belief in mint as an aphrodisiac is based in part on its powerful stimulating and cooling properties.

Try Christianne’s “love” recipe, Broiled Salmon with Mango Jalapeno Mint Salsa (see below). It contains both mint AND cilantro.

The “Love” Recipe: Broiled Salmon with Mango Jalapeno Mint Salsa

By Christianne Klein, author of Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul

This dish has such a delicious combination of flavors. The fresh mango, mint and cilantro add a tasty herb sweetness to the salmon while the jalapeno adds just the right amount of heat. If you don’t like salmon, use the mango salsa on chicken, instead.

Serves 4

Ingredients:

• 1 large mango, peeled and diced
• 2 tomatoes, seeded and diced
• 1/4 cup red onion, diced
• 1 large clove garlic, minced
• 1/2 jalapeno, seeded and minced
• 1/4 cup fresh cilantro, chopped
• 2 teaspoons fresh mint, chopped
• 1 tablespoon fresh lime juice
• 1 1/2 tablespoons extra virgin olive oil
• Sea salt to taste
• Freshly cracked black pepper to taste
• 4 (6-ounce) salmon steaks

Preparation:

1. Combine ingredients (except salmon) in small glass or other non-reactive bowl. Set aside, or cover and put in refrigerator.
2. Turn on oven broiler and leave door ajar to vent. Line broiler pan with foil. Broil salmon steaks on prepared pan for 8-12 minutes or until just opaque in center. To serve, top broiled salmon with salsa.

Beauty Tip: Having a bad skin week? Cook the Broiled Salmon with Mango Jalapeno Mint Salsa recipe! Salmon is rich in omega-3 fatty acids, which are healthy powerhouses that help to reduce inflammation and can add a glow to your complexion. Salmon is also a fabulous source of protein and vitamins. The mango salsa is packed with nutrients and antioxidants, so you’ll be taking care of your body while eating a delicious meal.

Bottom Line: If looking for an easy-to-use cookbook that offers healthy, delicious, nutrient-packed recipes and utilizes only whole, natural, non-processed foods, while maximizing the medicinal and healing properties of herbs—all while providing health and beauty tips—then Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul is your match!

To purchase an autographed copy of Christianne’s new cookbook, Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul, go to TheHerbCookbook.com

Just because Halloween is over, it’s no reason to ditch that pumpkin you bought for decoration! It made a great decoration, but let it give you a little more before you’re done with it. While those big pumpkins are great for spooky faces and roasted pumpkin seeds, it’s the smaller (impossible to carve) pumpkins you want to be eating… YES! I said eating. Since the idea of throwing away perfectly good food seems like a crime, why should we look the other way when it comes to pumpkin? Too difficult? Think again—it does take a little time but it is not hard at all!

First of all, if the pumpkin has been sitting outside, make sure it hasn’t been tampered with or chewed by animals—eww. If it has, permission to toss/compost. Otherwise, give the pumpkin a good rinse to remove any dirt particles. After that, cut the pumpkin in half. This takes a little muscle, but isn’t too difficult. Then cut off the stem.

Now you have an open-faced pumpkin with all the inside goodness staring you in the face. With a spoon, scrape out all the seeds and stringy pulp until the just the meaty inside of the pumpkin walls is left. Don’t toss those seeds!!

Pumpkin seeds are a delicious fall food with fabulous nutrients like magnesium, phosphorous, iron and copper. If you really don’t like seeds, ask around to see if your friends want them—I know I’d jump at any seeds that would get thrown my way. Rinse the seeds and remove all the pumpkin pulp. Toss with your seasoning of choice (a sprinkle of salt and pepper for me), spread on an oiled baking sheet and roast. The seeds should take about 10 minutes in a 350 degree oven, giving them a shake half way through. The seeds will be golden but not yet brown. Pumpkin seeds are perfect as a small snack, a salad topper or even a trail mix addition!

Now back to the pumpkin.

There are many ways to cook the pumpkin—microwave, on the stove, or in the oven. I like to toss it in the oven, open side facing downwards, in a pan with a little water to prevent the pumpkin from drying or burning. Bake at 350 degrees for 45 – 60 minutes. The pumpkin should be fork tender. Remove from the oven, let cool and then scoop out the pumpkin meat into a bowl. (Permission to toss or compost the pumpkin rind, granted). This will give you a few cups of fresh pumpkin. You can either puree it or just mash it. While it does take some time, it’s not difficult to do. In order to give credit when it is due, canned pumpkin is definitely a great alternative to fresh cooked pumpkin. But in an effort to be less wasteful, make use of that pumpkin you already bought!

Some great ways to use pumpkin puree are in soups, stews, oatmeal, pancakes, dips and more. Not ready to eat the pumpkin yet? Put the homemade pumpkin puree in the freezer to use in your Thanksgiving recipes—which is just around the corner.

Seize the opportunity to waste less and get more from your pumpkins! For some great ideas on how to use fresh pumpkin, check out October’s Recipe ReDux collection

Alexandra Oppenheimer, RD, CDN is a New York-based Registered Dietitian and NYU Masters candidate. While she promotes optimal nutrition, she encourages cooking and eating enjoyable foods—which do not have to be opposing concepts. She is always happy to share helpful and healthful information whenever possible. To learn more about Alex, visit her site Ambitious & Nutritious.

HOT New FNCE Food Products

1. Pistachios

Okay, so pistachios aren’t new per se, but just watch these lil’ buggers. I have a sneaking suspicion they’re going to pick up popularity and be up there with almonds and walnuts soon enough. In a nut shell (pun intended!), pistachios are an excellent source of vitamin B6, copper and manganese; are only 170 calories per 50 nuts;  dose-up a good serving of potassium (2 ounces of pistachio kernels provides more potassium than 1 banana); and a 1-ounce serving has 3 grams of fiber—as much as a serving of oatmeal. Plus, they’re the official snack of the USA Water Polo National Team. You can’t really go wrong with that marketing. I mean look at this picture! It’s about time healthy food gets “racy” ads, bring it on!

2. Light Laughing Cow Wedges

An all-time favorite, the Light Laughing Cow Wedge.  Now, they’ve got three newer flavors on the market:  Light Queso Fresco and Chipotle, Light Mozzarella, Sun-dried Tomato, and Basil; and Light Blue Cheese. These 35-calorie wedges add flavor without the bulge to soups, sandwiches, English muffins, salads, spreads, apples, and mashes. You name it … they can help ya spread it!

3. Zevia

For those trying to make the break from diet sodas to NO sodas AT ALL, think of Zevia as your “diet soda patch.” It’s got all the flavor and sparkle of a diet soda, but it’s made with the natural non-calorie sweetener, Stevia—instead of sucralose or aspartame. This beverage packs big-time flavor without big-time calories.

4. KIND Healthy Grains

I love this stuff! Two thumbs massively up! KIND—you have outdone yourselves! The mix of grains in these bags is fantastic and original for a product. Here, KIND serves a blend of amaranth, quinoa, oats, millet, and buckwheat. They also toss in heart healthy flax seeds, chia seeds and/or walnuts, depending on your mix. Plus, it’s gluten free and leaves your tastebuds dancing in excitement. All in all, rock on KIND!

5. VitaBuns English Muffin Style

For all you VitaTop and VitaBrownie fans, welcome the next product in the Vita line—VitaBuns! As the name implies, these are 100-calorie English muffins, which keep inline with the “Vita calorie limit” of 100 calories.  Hence, Vita lovers rejoice and rejoice a little more when you learn they’ve got 5 grams of protein and 6 grams of fiber per bun!

6. Hungry Girl Foldit Flatbread

I’ve yet to try these, but apparently they’re quite the rage. When I reached this booth, ladies were nabbing these left and right. Think of these Foldit Flatbreads as your 100-calorie sandwich thin alternative with a better, more versatile shape, as you can adapt and fold! They come in four varieties, are 47-100 calories per bread, and boast 3-7 grams of fiber per serving, depending on your “Foldit choice.” Oh yeah, how could I forget? They’re Hungry Girl approved! Bring on the bread!

7. Garden Lites Soufflés

Um … I might be obsessed! Garden Lite soufflés. Their tagline is, “Real Ingredients. Real Food. Real Delicious.” And, I 100% approve. They’re awesome. The perfect balanced mini-meal, snack, or side dish after a long day where your oven is the last thing you wish to make friends with. The most popular flavor? Zucchini soufflé, but Butternut and Roasted Veggie aren’t too shabby either. Yum! Yum!

8. Hemp Bliss: Organic Hemp Beverage

Tired of soy or almond milk? Lactose intolerant? Switch it up and give Hemp Bliss a whirl. This is good stuff! It’s low in calories, has  a perfect balance of omega-3 and omega-6 essential fatty acids, and provides protein, calcium, and iron.  Hemp Bliss comes in four flavors: unsweetened original, original, vanilla, and chocolate. Honestly, I adored them all, but some thought the unsweetened original tasted too “grassy.”

9. Amazing Grass Organic GREEN Superfood Bars

When a bar describes themselves as, “… unprocessed, organic and delicious. Raw, Cold Processed, Alkaline, Gluten Free, Fair Trade, Dairy Free, Vegan,” I become skeptical, regarding it’s taste. Yet, to my surprise, my tastebuds did a little jig, and I was satisfied for a few hours! Pretty impressive, little GREEN Superfood! Chocolate Peanut Butter Protein Bar, you are my friend.

10. Jovial Whole Grain Einkorn Pasta

Per serving, this ancient-grain pasta provides 9 grams of protein and 4 grams of fiber—providing a super-satiating factor. For athletes, this with same pasta sauce is a perfect post-recovery meal. It offers the proper blend of carbs for glycogen replacement and protein to assist in muscle glycogen replacement as well as muscle tissue repair. And, ,if not an athlete, no worries—you’ll just eat less later, keeping your middle, in fact, whittled. For my gluten-free fans, Jovial also makes a brown rice pasta. Enjoy!

11. Mary’s Gone Crackers Sticks & Twigs: Curry Flavor

For all intensive purposes, I could rename these, “Corinne’s Gone Crackers.” These little curried twigs or sticks—however you choose to see your crackers—are scrumptious and spicy. The spicy plus fiber factor keeps your portion in-check. Did you know that studies show that you eat less of spicy foods? Cha-ching!!! Anywho, these are also gluten free, tasty, and provide 550 mg of omega-3s per 1-ounce serving. Lovely! Just lovely!

12. Chobani: New Flavors!

Chobani Greek Yogurt is coming out with three new flavors—apple cinnamon, blood orange, and passion fruit!!!! And let me tell you, they all get a HUGE round of applause. Chobani has seriously taken Greek to a whole new level. I am IN LOVE with the apple cinnamon flavor you see below … once this hits stores, I will be eating this every day. No, I am not kidding … it is that good. Yea new flavors!!!!

What product will you give a whirl?

Without further ado, my review of Somersaults.

Somersaults are a snack food made primarily from sunflower seeds, wheat flour, and whole wheat flour. One serving or 14 pieces provides 150 calories, 8 grams of fat, 1 gram  of saturated fat, 0 grams of trans fat (a good thing), 14 grams of carb, 3 grams of fiber, and 6 grams of protein with a touch of iron and a dose of Vitamin E. Now, the first thing I look at in a snack is calories. I then check out fiber, protein, and fat. To be quite blunt, I like to eat more for less. I’m big on volumetrics, filling up on foods that provide volume without a lot of calories. In other words, choosing more fruits, veggies, non-cream-based soups, lean proteins, and nonfat dairy. This is exactly why I really watch the little things that add up, such as nuts, oils, and dried fruit. So, when I saw that 14 of these little nuggets were 150 calories, I was pretty skeptical, “I get only 14 for 150 calories? I don’t know about this.”

Yet, to my surprise, these crunchy lil’ sunflower wonders with toasted grains were sooo filling! Seriously. I was shocked! I first tried them after an intense bootcamp-style training session and before a 5 mile run and nutrition talk … yes, I know … not so hot planning on my part. Regardless, Somersaults took me from workout A and powered me all the way through workout B! Amazing. I now have them as a pre-workout snack. They sit well with me before a long run, or simply in-between meals as a little pick me up, as they’ve got a good ratio of carbs: protein: fiber: healthy fat and pack in a good dose of Vitamin E and antioxidants. Oh, how could I fail to mention???!!! They taste awesome! Even the flavors that I thought would be awful have proven to be a pleasure to my palate.

All in all, I started out quite the skeptic with these lil’ Somersaults, but now I have somersaulted over to the other side and truly dig them. My favorite flavor is Pacific Sea Salt, but I will say that if you’ve got a hankering for chocolate, Dutch Cocoa will do you right.

Want to Try ‘Em?

Simply leave a comment on this blog post!!! Share your favorite snacking food! Two folks will randomly be chosen to receive all four flavors—Pacific Sea Salt, Dutch Cocoa, Salty Pepper, and Sante Fe Salsa! Seriously, they’re pretty yummy … you want ‘em.

Disclaimer: Somersaults did not pay me or provide any incentive for a review. However, they did send these delicious nuggets my way!

If you’re eating the majority, or my goodness, even 50% of your meals out, there’s no question—you’re going to have a pretty difficult time in achieving your weight goal, given restaurants’ love of sugar, oil, sodium, and the number one can’t-go-wrong ingredient—butter. Now, I’m not saying you can never leave your stove or kitchen table again (I mean seriously, who wants to live like that?). But, I am saying—if you mostly eat out, it may be time to reconsider. Most importantly, after you make the jump to more good ol’ home cooking, make sure you have the five below gadgets in your kitchen. They make a world of difference.

Top 5 Cooking Tools for Weight Loss

1. A Set of Measuring Cups

These little suckers can change your life or rather, your pant size. Seriously. I can’t tell you the countless number of clients who come to me saying they have a cup of cereal for breakfast or better yet, about 1 1/2 cups of pasta at dinner. I always ask, “Do you measure that?” 97% of the time, the answer is, “No.” I nod and say, “Do me a favor. Pour your regular bowl of cereal or plate your pasta and then measure it out and let me know the measurement.”

Typically, the amount reported back is 2-3 times more than what they thought. Being that a cup of cereal, pasta, or rice is roughly 200 calories, it adds up quickly! This goes the same for dried fruit, nuts, oils, avocado, cheese, and seeds—yes, generally, these items are healthy. However, they are not calorie free! Seven nuts are roughly 50 calories; an entire avocado is about 300 calories; 1/4 cup dried fruit is 200 calories; an ounce of cheese is 100 calories. Not to be titled a “Debbie Downer” or anything, but the fact of the matter is that losing weight is hard and if you don’t pay attention to all the little things—you aren’t going to have much success. Ladies, pull out the measuring devices!

2. A Food Scale

For the same reasons as those mentioned above, a food scale is a good idea. Because let’s face it, can you really always tell how much 1 ounce of cheese is or 4 ounces of salmon …  just by looking?

3. A Cooking Spray or Misto

Cooking sprays or a Misto, a reusable stainless steel oil sprayer, can save you hundreds of calories. A nonstick cooking pan coupled with a cooking spray will prevent the heavy-handed oil pour, taking those 50-calories per cup veggies and making them 400-plus calorie infused greens. Remember, one tablespoon of olive oil or oil is about 120 calories and if not staunchly measuring or spraying, gosh by golly gee, they add up and start to show on your waistline. No thank you!

4.  A Spice Rack & Zester

When it comes to adding flavor, it’s time to move beyond heavy sauces and chunks of salt! You’ll limit fat, calories, and bloat-inducing sodium, while racking-in some antioxidant-filled and health-friendly herbs, spices, and zests! I mean how can you go wrong?

Not sure what to do with your herbs and spices? Check out this handy dandy chart. Have no idea what to do with a zester? Start small by adding lemon zest to fish or chicken; orange zest to whole-grain dishes or meat; and ginger or garlic zest to stir fries, poultry, meat or vegetable dishes.

5. A Roast & Broil Pan

Tired of steaming your veggies or sauteing them? Want a healthy way to cook up your proteins? This little item, a roast and broil pan, may be your savior. Cut up your veggies, spray with a touch of olive oil and dash with your herbs/spices of choice, and bake away for low-calorie deliciousness. Or, slice and dice your turkey, chicken, pork tenderloin, flank steak,  or tofu and bake or broil away without added oils or fats! And if you get really creative (or lazy… I happen to think of it as creative!), you may be able to divide the pan in two via foil and cook both at the same time! Voila!

What’s your must-have cooking tool?