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?

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.

I started taking her classes because I needed to change things up—like woa. All I have to say is that I almost called this blog Vegetables in a Skillet—my cooking skills are that advanced.  In grad school (okay … even after too), I would simply cut up a large bunch of whatever veggies were around, add a protein, and cook it up in a skillet. I’d then add some beans or brown rice and voila—meal time! However, after awhile, this stops being so exciting. Granted, I’ve expanded my culinary horizons beyond the skillet, but I still need to further broaden those waters.

I guess I’m not alone in my thoughts either. A couple of weeks ago, I literally ran into my ex-boyfriend. I mean literally. I was coming back from a 9 mile run, he saw me and ran across the street to say “hello,” and BOOM! Ha! We chatted some and when we got to new life happenings, I told him about my cooking classes. All he replied was, “Good … hahaha … you need ‘em. We gotta get you beyond the skillet!” … Guess so! Guess so;)

Anywho, below is a recipe that goes nowhere near a skillet! In fact, we get to use a food processer! SCORE! I happen to be obsessed with my Cuisinart!

The recipe is Ginger-Papaya Chutney. Now, I’m not going to lie, I didn’t even know what a chutney technically was until this class. So, if you’re in the same clueless-chutney boat that I was, Epicurious provides the following definition (to get ya up to speed!):

chutney
[CHUHT-nee]
From the East Indian word chatni , this spicy condiment contains fruit, vinegar, sugar and spices. It can range in texture from chunky to smooth and in degrees of spiciness from mild to hot. Chutney is a delicious accompaniment to curried dishes. The sweeter chutneys also make interesting bread spreads and are delicious served with cheese.

This recipe is so good that I use it for everything. I’m just a tad obsessed. It’s the perfect condiment to brighten ANY dish! I like it mixed with veggies for extra flavor, on top of whole-wheat toast with turkey slices for lunch, combined with lentils or beans, or on a Ak Mak Cracker with a slice of light cheese as a snack. Seriously … so good. You must try it! Enjoy! Did I mention that it’s super easy to make???!!!

Ginger-Papaya Chutney

Ingredients:

• 3 tablespoons of fresh lime juice (Suzanne’s trick: roll the lime before juicing to help you get more juice)
• 1/3 cup fresh orange juice
• 1/2 cup fresh ginger, peeled and coarsely chopped
• 1/2 cup dried papaya, soaked in hot water for 10 minutes
• 1/2 cup dried coconut
• 1 1/2 teaspoon salt

Directions:

• Place lime and orange juice in blender or food processor
• Add remaining ingredients and process for one minute
• Uncover and scrape down sides of processer with rubber spatula. Blend again until reduced to smooth paste.
• Transfer to ceramic container and cover until ready to serve

Nutrition per serving (1/9 of the recipe or about 1/4 cup): Calories: 54, Total fat: 2 grams, Sat Fat: 2 grams, Trans fat: 0 grams, Total carbohydrate: 9 grams, Fiber: 1 gram, Sugars: 3 grams, Protein: 0 grams

The hearty Romano bean originated in Italy and very well gives pasta a run for its money. Yes, they’re that good! Plus, they’re kind to your waistline. Now, Romano beans may be a little hard to find, but they’re well worth the hunt. Specialty grocers, organic markets, and farmers markets are most likely to have them.

It’s time to enlighten your tastebuds, get out of your “vegetable rut”, and try something new. And that something new, should be this delish recipe! If you dig green beans and garlic, you’ll be crushing on the Romano as much as I am!

Garlicky Romano Beans with Crushed Pecans

Total Prep Time: approximately 10 minutes

Servings: approximately 6

Ingredients:

· 4 cups Romano beans

· 1 tablespoon extra virgin olive oil

· 1 tablespoon crushed pecans or walnuts

· 3 small cloves of minced garlic

· ¼ teaspoon dried rosemary

· 1 tablespoon of grated or shredded parmesean cheese

· Salt to taste

Directions:

· Add Romano beans to boiling water

· Boil beans for approximately 5-8 minutes or until tender

· When beans are boiling, in a small bowl, mix extra virgin olive oil, pecans or walnuts, garlic, rosemary, and parmesan cheese together (dressing mixture)

· Once beans are done cooking and tender, remove from stove, drain water, place back in pan or in a medium bowl, add the dressing mixture and salt to taste

Nutrition Content:

Per serving (1/2 cup): 50 calories, 3 g fat, 0 g saturated fat, 6 g carbohydrate, 2 g fiber, 2 g protein, 164 mg sodium

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?

My Top Five Packaged Favorites

1. Lydia’s Kale Krunchies Herbs de Provence

You can surely bake your own, but if you’re in a bind and need a healthy snack—these are delish. They’re a tad expensive for “chips” and may be difficult to find, but the blend of spices are over the top. Plus, they’re healthy at only 50 calories per serving! Personally, I think they’re worth it! Regardless, these Kale Krunchies  make for a great snack solo, or as my foodie demo-leading buddy, the highly-esteemed Chef Scott Howard would say, they’re phenomenal as a replacement for croutons in a salad or added to any veggie dish to add some flavor. Scott, I like the way you think! At the moment, I just can’t get enough of these lil Krunchies!

2. Alvarado Street Bakery Essential Flaxseed Bread

This bread is my absolute favorite! It’s been my favorite for the past three years actually. It’s hearty and grainy texture would never have you guessing that TWO slices are only 100 calories. Plus, it packs in 6 grams of protein and 5 grams of serving per serving (2 slices). I just adore this bread. It’s fabulous toasted with peanut butter or dressed up with turkey, lettuce, mustard, tomato, lettuce, and a light laughing cow cheese wedge. Note: if you’re making a sandwich in the AM for lunch, toast the bread to keep it from getting soggy! And throw an apple in your bag. The soluble fiber from the apple will help you stay fuller longer when with the sandwich! My favorite lunch!

3. Lake Champlain Organic Milk Sea Salt & Almond Squares

These little squares are pre-portioned, so you keep your small treat, in fact, a small treat. The combined flavors simply dance on your tongue. The sea salt and almond combo dish up a savory crunch and the silken milk chocolate dazzles any of your frazzles! Seriously, at 63 calories per piece, these squares of joy abominate your chocolate craving while keeping up your whittle-me-middle ways. A girls gotta love her chocolate!!!  I discovered these at my neighborhood grocer, thank you Real Foods!

4. Kashi Heart to Heart

These little bundles of toasted hearty oats are fiberful and scrumptious! Toss a half a cup in nonfat Greek yogurt with strawberries for a lavish breakfast on the run or sprinkle your oatmeal with the cinnamon version (I adore both) for a cinnamony kick with a little crunch!

5. Jovial Whole Grain Einkorn Pasta

This pasta is mighty! You don’t need a lot to fill you up! One cup serves up 200 calories, 4 grams of fiber, and 9 grams of protein! From pasta!!! Why? Because the pasta is made from an ancient form of wheat called Einkorn, which is higher in protein, fiber, and other B vitamins than most other whole-grain pastas. I typically cook up a box of this, throw in a few chopped up turkey meatballs or meatless meatballs from Trader Joes, lots of marinara sauce and mushrooms, zucchini, carrots, peppers, broccoli, and snap peas—and I’ve got lunch/dinner ready to go for a good week! Healthy, easy, fast, delicious!

The one that almost made the list! Unsweetened Vanilla Almond Milk by Blue Diamond

At 40 calories per serving with a good punch of calcium, Vitamin D and E this stuff serves up a mean one-two punch for flavor and nutrition while being low-cal. Compared to cow’s milk and soymilk, the protein per serving on this baby is pretty low (only 1 gram per cup), so I love to use it as a coffee creamer, giving lots of flavor without the added fat, sugar, or calories of traditional coffee creamers. I opt for protein-packed and filling nonfat Greek yogurt, organic nonfat milk, or soymilk as alternatives when having cereal, parfaits, etc. The higher protein levels in the Greek yogurt, milk, and soymilk helps keep you feeling full longer, and alternatively, you eating less later—cha-ching!!!

What food would have made it on your top packaged healthy food list???

Although it may seem counterproductive, spending a few extra moments cooking or assembling meals, so to speak, is worth a whole lot because you’re fueling your bod with true nourishment! Lots of vitamins, minerals, whole grains, lean proteins, and produce instead of the sugary and fatty junk that you’re bound to get more of when you eat out, causing you to feel crummy. And when you feel crummy, you’re less productive anyhow!

Hence, here are some quick, easy healthful meal ideas that can power you through your busy work week!

5 Easy Healthful YUMMY Meals!

1. Tuna salad: okay, this is a client favorite and my favorite! Mix tuna with nonfat Greek plain yogurt and spicy mustard in place of mayo, add diced celery, onions, carrots, mushrooms, corn, and black beans to taste and enjoy with veggie sticks! It’s got all the goods—lean protein, fiber, and veggies without the fat! B-b-b-b-b ONUS!!!! Make a big ol’ batch and there’s lunch for at least a few days, or heck, even dinner on a late night over salad!

2. Pasta + Protein + Veggies Galore:Yes, I’ve said the five letter word—pasta! Here’s the deal, pasta is not bad for you! It just depends on how much you’re having. If it’s three cups, that’s 600 calories—oi! And the average gal looking to lose weight doesn’t need 600 calories of pasta, or any one food in particular at a meal, actually. Thus, load on the veggies and toss in some lean protein! A good rule of thumb is that the ratio of pasta to veggies should be 1:1. Then, toss on a serving of lean protein. For example, a 4 ounce chicken breast or about 3 large turkey meatballs. I’m always dishing that half the bowl or more should be veggies and the other half should be whole-wheat pasta with a protein source. Make a big batch and again, here’s another dinner or lunch. YUM!

3. Egg White Splendor: Cook up 3-4 egg whites with some fresh or frozen veggies (this week I’m oh so thankful for the invention of the freezer) and add a couple slices of ham, turkey, or tofu for an added protein punch. Once the egg whites, veggies, and protein are all done cooking in the skillet, wrap in a whole-wheat wrap with salsa and a touch of low-fat cheese, if you like, and enjoy!!! Quick, easy, yummy!

4. The Turkey Sandwich: My favorite and most common lunch that I bring about 99% of the time to work is a turkey sandwich. I do about 5 slices of Applegate turkey (the protein keeps your muscles fed and your metabolism up!) on Alvarado St. Bakery Essential Flaxseed Bread with 1 light laughing cow cheese wedge and tons of lettuce and cucumber. And, oh yes—spicy mustard—tons of it! I’m kind of obsessed. I also always have a piece of fruit with this, usually an apple. Love it!

5. The Oven Meal: If I’ve ever had you over for dinner, you know that I’m not an extravagant cook. My thinking is that the easier, the better. In terms of health, this works out well because it’s clean eating. This gets me to one of my faves—roasted veggies plus salmon. I’ll put tons of broccoli spears, cauliflower pieces, Portobello mushrooms, baby carrots, and sweet potato slices on a baking sheet, covered in aluminum, spray it with non-fat cooking spray, and sprinkle with salt. I just got this Black Truffle Salt, so I’ve been using that. You need to buy it—it’s awesome, and a little goes a long way! Once the veggies are prepped, I simply put the veggies and fish in the oven at the same time at 350 degrees for about 45 minutes and wait till they’re done. The fish will usually finish before the veggies, but not by much. You just need to check on it! Hence, I’ve got veggies, a starch (from the sweet potatoes), and a protein all in one easy swipe with super easy clean up! And I always have leftovers. Done deal!

These are just some of my staple lunch/dinner go-tos that are easy to make and healthy! Feel free to let your imagination grow from here! Before I leave you, I will say that when you get super busy, simply having healthy food in your kitchen makes a world of difference, so plan time to grocery shop too! It will help!

Got any stay-healthy tips when you’re under the gun???!!! Please share!

But don’t fret my vegetarian friends, if you aren’t a fan of the meat, simply nix the turkey sausage. The beans alone are a good source of protein. So, grab a crock pot, pull out your kitchen staples, and get ready to literally throw together a meal the whole family will enjoy!

Check out the video we whipped up for you and nab the recipe here. Cheers!