5 Ways to Step Up Your Walking Game this Winter

If you put me on a lie detector and demanded that I tell you what I think is more important: walking or exercise, I’d probably tell you walking. Walking, just getting up and moving around, is important. Really important. Elbaz et al (2013) found that “walking speed measured in late midlife seems to be an important marker of mortality risk.” Meaning the slower and less we get up a move around, the more likely things aren’t going well for us overall.

Walking is also a major factor in that phenomenon that is referred to vaguely as, “metabolism.” You know that whole, “I’m older now and my metabolism is slower” thing? For a lot of people it just means we’re taking fewer steps than we used to.

In short, walking is really important, which you probably knew. So how can you sneak more of it into your day, especially during the winter months? Well good news! My clients, colleagues and I have been doing a bunch of experiments with new walking habits that have actually increased out daily step count without really even trying. We used the MyFitnessPal app to see how many steps each habit added and here’s what we’ve learned:

1. Walk when you’re on the phone. Most of us who work desk jobs take at least a couple of phone calls a week. Or maybe just an hour phone call with Mom. I recently made it a habit to walk around when I was on the phone and it added a little less than 100 steps per minute. Even when I was just pacing around my house! One day I fielded 4 phone calls and walked more than 24,000 steps just while I was on the phone. That’s 12 miles, and it was only Monday.
2. Every time you catch yourself surfing the internet, go for a walk. I tried this out with a client who was particularly frustrated with her surfing habit and it worked on two levels: she moved more (1,200 steps each break and about another 4,000 steps per day) and found that she returned to work more refreshed after the breaks. The key was not going anywhere (like to get a coffee or a snack), just taking a walk around the block or down the hall and back a few times. This actually DOUBLED the amount she was walking every day.
3. Have walking meetings. For the most part, meetings have a standard format. Sit. Get bored. Fight to stay awake. Maybe bring your laptop so you can pretend you’re taking notes. You know what changes all that? Walking. Not just standing, but actually covering ground. Not only do you get more walking in (my client that tried this added 2,000 steps per meeting) but the attendees are forced to stay engaged and awake. As an extra bonus, meetings get shorter and more to the point!
4. Meet your friends at the mall. Remember High School? Meeting up your friends at the food court even though you might be too broke to buy any food? Walking to meet other friends? Maybe walking to look at things you couldn’t buy in the stores? My grandparents gave up on bars and coffee shops to catch up with friends and just started meeting them at the malls in Memphis, TN to “go for a walk.” They logged about 10,000 steps per visit, all in heated and air-conditioned comfort while they caught up with friends and gossip. Just like teenagers.
5. Buy an audiobook and do at least one errand a day on foot. This one is from a colleague who only has certain audiobooks that she listens to when she goes to check her mail. Her walk to the mailbox is more than a mile round trip, and she often walks right on past it into order to hear more of what’s happening in her novel. I personally tried this tip with a 688 page biography of Stonewall Jackson and will log 18 miles on the MyFitnessPal app by the time I’m done. And the best part is I’m trying to find excuses to get out and walk!

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One-Pot Chicken & Butternut Squash Stew

Spiced just right for fall, this flavorful chicken stew is delicious served over quick-cooking couscous. To save time, look for cubed winter squash in the produce department—you can also substitute with sweet potatoes.

One-Pot Chicken & Butternut Squash Stew

Ingredients

• 2 teaspoons olive oil
• 4 (5-ounce or 140 grams each) boneless, skinless chicken breasts, cut into pieces
• 1 medium (110 grams) onion, chopped
• 2 teaspoons ras el hanout spice blend*
• 1/2 teaspoon salt, divided
• 3 cups (720 grams) low-sodium chicken broth, divided
• 4 cups (560 grams) diced butternut squash (1 1/4 pounds)
• 1 can (14.5-ounce or 410 grams) reduced-sodium fire-roasted diced tomatoes, undrained
• 2 tablespoons chopped fresh cilantro
• 1 1/2 cups (260 grams) whole-wheat [or plain] couscous

Directions

Heat oil in a large nonstick skillet over medium-high heat. Add chicken and onion; cook 3 minutes, stirring frequently, until chicken is golden brown and onion is translucent.

Stir in ras el hanout blend and 1/4 teaspoon salt; cook 1 minute. Stir in 1 cup chicken broth, squash, and tomatoes. Bring to a boil, reduce heat, cover and simmer 20 minutes or until chicken is done and squash is tender. Stir in cilantro.

Meanwhile, bring remaining 2 cups chicken broth to a boil in a saucepan over medium-high heat. Whisk in couscous and remaining 1/4 teaspoon salt. Remove from heat, cover, and let stand 5 minutes. Fluff with fork.

Spoon couscous into a serving bowl or individual plates and top evenly with chicken mixture. Drizzle evenly with pan juices.

*Ras el Hanout is a seasoning blend with a very lengthy list of spices used in Moroccan and North African cuisine. For this recipe, you can substitute 3/4 teaspoon ground cumin, 1/2 teaspoon ground ginger, 1/4 teaspoon paprika, 1/4 teaspoon ground coriander, 1/8 teaspoon ground cinnamon, a pinch of ground allspice, and a pinch of cloves.

Nutrition Information

Serves: 6 |  Serving Size: 3/4 coucous + 1 cup chicken and squash mixture

Per serving: Calories: 366; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 573mg; Carbohydrate: 60g; Dietary Fiber: 8g; Sugar: 9g; Protein: 30g

Nutrition Bonus: Potassium: 791mg; Iron: 13%; Vitamin A: 208%; Vitamin C: 49%; Calcium: 8% 

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6 Surprisingly Affordable Protein-Rich Foods

Lean Protein on the Cheap: Maximizing your Grocery Budget AND your health

Whether you’re a bodybuilding gym-goer or a weekend warrior, you’ve likely heard about the benefits of including lean protein in your diet. This macronutrient is important for everything from maintaining muscle mass to strengthening hair, skin and nails, and research has shown that eating more protein can be an effective weight-loss tool. High-protein foods take more work for our bodies to break down and convert into energy, meaning that you burn more calories digesting them. They also help you feel satiated earlier in a meal and keep you fuller for longer, both of which are great if you’re watching your waistline and trying to keep calories in check.

The RDA (or Recommended Dietary Allowance) for protein is 0.8 g/kg/day for adults over 18 years of age, which was defined as the minimum amount needed to meet requirements for most healthy individuals. Most general recommendations state that women should consume at least 46 grams and men at least 56 grams daily, but protein requirements vary depending on body type, age and activity level, so fitness enthusiasts like yourselves may need to bump up your daily protein intake to promote optimal health.

If you want to include more protein-rich foods in your diet but are also concerned about your grocery budget, you’re not alone. A recent survey by the International Food Information Council Foundation revealed that one third of participants believe high-protein foods are more expensive than other foods—a misperception that is far from the truth. In fact, it’s easy to find plenty of high-protein, nutrient-rich foods to add to every meal without breaking the bank. Read on for healthy, lean sources of protein to include in your diet, no matter the size of your budget:

1. Eggs: There may be no more versatile, cost-effective protein source than a carton of eggs. One egg packs 6 grams of protein (if you eat the yolk) and many vitamins and minerals into only 70 calories, for an average price of less than $0.22. It’s a perfect protein, for less than a quarter per serving!

In the past, eggs received an undeserved bad reputation since they contain cholesterol, which was considered to be a risk factor for certain health conditions. Yet, many studies have determined that the cholesterol content in eggs does not significantly raise blood cholesterol levels in most people. What’s more, over half of the fat in eggs comes from mono- and polyunsaturated fats, which are the heart-healthy kinds we should eat. The possibilities for incorporating eggs into the diet are endless, but here are a few recipes to get you started:

• Pesto Egg Salad
• One-Pan Mediterranean Eggs
• Stuffed Bell Pepper Eggs
• Egg and Hummus Breakfast Wrap

2. Canned (and Pouched!) Tuna and Salmon: Canned tuna and salmon are cheap, quick sources of both lean protein (approximately 25 grams per serving) and heart-healthy omega-3 fats, for between $0.25 and $0.75 per serving. The American Heart Association recommends getting at least two 3.5-ounce servings of fish per week. To do this on the cheap, keep cans or pouches of tuna or salmon handy and use them to make sandwiches, top salads or shape into fish cakes.

• Avocado Tuna Salad
• Salad Nicoise
• Salmon Cakes with Ginger Sesame Sauce

3. Lean Ground Beef: Lean ground beef is one of the most budget-conscious animal proteins in the supermarket. Just 3 ounces—about the size of the palm of your hand—provides 18 grams of protein along with vitamins and minerals like iron, vitamin B12 and zinc, for about $1.20. Choosing ground beef that is 90% lean (compared to ground round or ground chuck, which are 85% and 80% lean, respectively) ensures that you’ll be trimming the fat content, while still reaping the benefits of high-quality protein. Try it in this healthy version of a taco salad:

• Beef Taco Salad with Tomato Dressing

4. Low-Fat or Non-Fat Dairy Products: Dairy products, including milk, yogurt and cottage cheese, are great lean sources of protein that are also easy on the wallet. One cup of skim milk provides 8 grams ($0.35/serving), while ½ cup of low-fat cottage cheese has 11 grams ($0.60/serving). Plain Greek yogurt is an especially concentrated protein source, packing 18 grams into just one cup ($1-1.50/serving). Blending yogurt with frozen fruit and milk into a smoothie or spooning yogurt into a bowl with granola and honey are quick, easy breakfast and snack options. You can also use yogurt as a replacement for other foods like mayonnaise and sour cream in recipes. For an interesting twist on low-calorie veggie dip, use Greek yogurt in a whole new way:

• Garlic-Chive Greek Yogurt Dip

5. Canned Beans: Canned beans come in a wide variety of shapes, sizes and flavors, and they’re also one of the best sources of protein for vegetarian meals. Most beans clock in around 8 grams of protein per ½-cup serving, and they’re also a great source of fiber, iron, magnesium, potassium, zinc, folate and vitamin B6. A can of most types of beans will be anywhere from $1-2 and includes 3.5 servings, for a grand total of $0.30-0.60/serving. Including beans in dishes like salads and soups can be as easy as getting out the can opener and tossing them with other ingredients. If you’re looking for a new way to enjoy beans, try this recipe for a spicy, crunchy, high-protein snack:

• Spicy Oven-Roasted Chickpeas

6. Soy: Soy products, including tofu, tempeh and dairy alternatives (think: soy milk, soy yogurt, etc.) are a great source of complete protein for those following a vegetarian or vegan diet, or for anyone looking to add variety to their protein repertoire. Cooked soybeans (also known as edamame) have 10 grams of protein in a ½-cup serving, and a cup of tofu provides about 16–20 grams for just $0.50. And the benefits don’t stop at protein; soy foods are great sources of fiber and calcium, and may reduce risk for heart disease as part of a diet low in saturated fat and cholesterol. Try one of the following recipes:

• Tofu and Broccoli Stir-Fry
• Grilled Tempeh Salad
• Edamame Ginger Dip

For More Information:
Protein Fact Sheets for all Ages
Protein for Recreational Athletes
Putting Protein on Your Plate Infographic

Average costs referenced from the United States Department of Agriculture’s Agricultural Marketing Service National Retail Report, Volume 82, Number 35, (publication date: 9/4/2015).

 

Food	Serving Size	Protein (g)	Price Per Serving
Egg	1 large	6	$0.22
Canned tuna or salmon	3 ounces (84 grams)	16	$1.25
80–90% lean ground beef	3 ounces (84 grams)	18	$1.20
Nonfat milk	1 cup	8	$0.35
Low-fat cottage cheese	1/2 cup	11	$0.60
Plain Greek yogurt (nonfat)	1 cup	18	$1.00 to $1.50
Canned beans	1/2 cup	8	$0.30 to $0.60
Edamame	1/2 cup	10	$0.55 to $0.75
Tofu	1 cup	16–20	$0.50

—By Megan Meyer, PhD for IFIC.

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5 Ways To Fit In Workouts During The Busy Holiday Season

It’s easy to let exercise slide when life gets a little more hectic during the holidays, but this season of extra stress (and eating) is the time of year we need to move most!

Instead of abandoning your fitness plan until the new year, use these five tips to help you create a plan of action to stay on track with your healthy lifestyle during the holidays:

1. Make a master plan.

Follow the lead of banks, schools and even your gym, and take a few minutes to sit down and create a holiday schedule. Around the holidays, we tend to work different hours, spend more time running errands and going to parties, so creating a personal master plan can be a great way to eliminate some of the stress, chaos and wasted time that can keep you from exercising.

If, for example, you know you’ll be spending Wednesday traveling to your parents’ house, you may want to schedule in a quick early morning fitness session before you need to start getting the kids ready and the bags packed to head out the door by 10 a.m. Be sure to write down your exercise time and give it priority like an important appointment you can’t cancel with less than 24 hours notice (and if you do have to cancel, move it around so that you have another time to work out somewhere in your schedule).

2. Create an arsenal of travel-friendly workouts.

Even if your holiday schedule is full of out-of-town trips, there are still plenty of great ways to get your sweat on away from home. Do you love going to the gym? Awesome! Use this opportunity to check out a new fitness center while you’re on the road. Head to the closest club and get a guest pass, or try out a new class or workout space to mix up your regular routine. Bonus tip: Some gyms, particularly boutique fitness studios, offer a free or discounted class to first-time visitors.

Prefer home workouts? There are plenty of ways to squeeze in a session with exercise videos or apps. You can even stream workouts on your iPad or tablet from YouTube or a wide variety of subscription-based fitness programs (check out Grokker, Daily Burn or Fitness Blender to get started).

Toss a portable resistance band in your carry-on bag or simply look for body-weight only options for a routine you can do from any hotel or guest room.

3. Get the family involved.

Spending quality time with the family doesn’t have to mean sitting around and eating all day (and night) long! Get the party started by suggesting a holiday-themed dance contest or an outdoor football game. Even a walk around the block to look at holiday decorations is a simple way to get everybody moving together.

4. Multi-task.

Headed to the mall to do some holiday shopping? Squeeze in some extra steps while you are there by taking a few window-shopping laps before starting your mission. Cooking a big meal for a family gathering? Once your prep is done and everything is in the oven, set your timer and hit your yoga mat for a short session while you wait. Even just pumping out a few sets of squats or jumping jacks at various intervals throughout your day can make a difference. Remember, a little bit of something is always better than a big nothing.

5. Aim to maintain.

Finally, don’t forget to cut yourself some slack. Sure, a hardcore session at the gym would be great if you can find the time to fit it in, but a walk around the neighborhood with your kids is also a win. Celebrate your small victories during this busy time to help you stay inspired to get back into the game again as soon as you can. Maybe you won’t be making major fitness gains during the holidays, but if you focus on maintaining, it will be much easier to pick up your regular routine (versus starting over) again in the new year.

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9 (Free!) Pieces of Weight-Loss Advice From a Registered Dietitian

I’m Jessica Jones. As a Registered Dietitian for a primary care clinic, I counsel hundreds of patients on medical nutrition therapy for weight management, hypertension, diabetes and hyperlipidemia.

Translation: I help people eat healthier. While no two nutrition counseling sessions are exactly alike (part of the reason why I love my job), there are a few things I tell most patients to improve their chances for success. Here they are:

1. Tell me why you’re here in the first place.

Do me a favor and channel Patti Stanger for a moment—remember her infamous “Why love now?” question? Now transfer that concept to nutrition. One of the first things I need to learn from every patient that steps into my office is, what is their motivation for change. I’ll ask, Why are you ready to improve your diet today? or What would losing 20 pounds mean for you? It may seem simple, but discovering this motivation is everything. Times 10.

It’s important to find out what’s driving you to make change, so you can stay focused in achieving your goals. For some of my patients, the answers may be, “I want to feel more confident about myself” or “I want to be in shape so I can play with my kids after school.” Whatever it is, find it, tap into it, embrace it, and use it to light your fire.

2. Eating healthy tastes really good.

I hate canned vegetables. The fact of the matter is, vegetables were never meant to be mushy or dull, rather works of art that should be cooked to a crispy perfection. (Or eaten raw if that’s your flavor.) Sometimes, when my patients think about eating more healthfully, they imagine lifeless canned string beans, soggy carrots ‘n’ peas, and rock hard brown rice. The reality is that the healthiest foods taste incredible. And anything less than incredible does not deserve a place at your dinner table. For example, if brown rice by itself doesn’t “hit the spot” as my granddaddy would say, spice it up with cilantro, onions, garlic, and a teaspoon of EVOO for more flavor. If you need ideas for simple, healthy plant-based recipes, you can find tons on my website Food Heaven Made Easy.

3. Planning is the key to success.

Planning is the pinnacle of healthy eating. But sometimes it feels like a drag. My patients have a lot going on in their lives, and spending an hour a week creating a meal plan may seem like more trouble than it’s worth. It’s not. An hour a week will save you time, money, calories, and even a little bit of inner-turmoil in the end. Think of it this way: without a plan, any one of us would choose to go to that not-so-healthy fast food joint when we’re hungry. It doesn’t make you a bad person or incapable of reaching your health goals, it just means you didn’t have a strong enough plan in place that day. If you need more help with meal planning, watch my Meal Planning Made Easy video here.

4. It’s all about baby steps.

My patients will often come to me with the goal of dropping 50 pounds in two months. I always smile inside. Goals are good. Realistic goals are better. Studies suggest that the average weight loss is 18 pounds in 6 months. Losing 50 pounds in two months is not impossible, but it’s highly unlikely, and potentially unsafe. Not to mention that most people who lose weight fast typically gain it all back—and then some. I totally understand that faster results can be more exciting, but it’s the small changes that add up to big results over time.

5. Eat vegetables. Always and in all ways.

There are two ways to go about getting enough veggies in your daily diet. One is making ½ of your plate vegetables for most of your meals, also known as the MyPlate method for meal planning. It sounds so basic, but I promise you it works. My patients who are able to do this lose more weight, improve their blood sugar levels, reduce constipation, and lower their cholesterol levels. If the MyPlate method doesn’t make sense for you (or if you have, say, a soup for dinner), the other way to ensure you are getting enough veggies is to eat at least three cups per day—every day. It doesn’t matter if they are with meals or as snacks, but three cups is the bottom line for optimal health.

6. For the love of fruit, step away from the juice.

You might hate me for this, but I’m just going to come out and say it: I don’t recommend drinking fruit juice, or anything else that’s loaded with sugar. My patients often rebuttal with, but what about “natural” fresh squeezed orange juice? And my answer is still, “I don’t recommend it.” In most cases, it’s better to have seltzer water instead of soda, or eat your fruit rather than drink it. The whole fruit gives you all the vitamins and minerals, and is also loaded with fiber, which stabilizes blood sugar, lowers cholesterol, and helps you feel full. Instead of soda, energy drinks, or fruit juice, I always recommend water, unsweetened almond milk, my sugar free mocha freeze recipe, or fruit-infused water.

7. Focus on making sustainable changes.

My patients often tell me that when their doctor diagnosed them with pre-diabetes, they cut out tortillas. And rice. And beans. And fruit. And corn. And almost everything in between. While the motivation to get their health on track is excellent and greatly appreciated (serious kudos), I probe them to explore whether or not this is something they can do long term. Healthy eating is about making sustainable lifestyle changes, one small step at a time. While cutting back on some of those simple carbohydrates can be a good thing, completely eliminating a food group that includes cultural foods that you love, may not be realistic for the long haul. (Who wants to live in a world without tacos? I’m not a monster!) We’ll work together to find the happy, healthy, and sustainable path.

8. You’re really the expert, not me.

When it comes to your health and diet, I may have a recommendation or two on potential room for improvement, but remember that you are the expert of your life. In fact, most of the time, during my visits, the patient is the one doing all of the talking. I am merely a supporting role in helping facilitate strategies for success. I always tell my patients that they are the ones who usually come up with the best blueprints for behavior change because they know themselves so well.

9. Don’t let a slip become a fall.

One of my favorite professors in grad school used to tell us not to let a slip become a fall. These words have always stuck with me. Just like you, I too can have a bad day (or week), where I should have stopped at one cookie before bed and somehow ate three, or The Real Housewives marathon got the best of me and I didn’t get to prep my lunch for the next day. Know that this is 100 percent normal. No one is perfect—perfect is boring. When you have a slip, chalk it up to the game of life and just try to do better next time. Never give up. You’re way too awesome.

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10 Easy, Roasted Chicken Dinners Under 400 Calories

There’s no denying that a juicy roasted chicken is an infallible Sunday dinner. If you think roasting a chicken means spending the entire day in the kitchen, think again! With just an hour or so, you can enjoy a hearty meal any night of the week. Let’s not forget the power of leftover chicken, either. It’s a very versatile ingredient you can use in salads, sandwiches and soups. Try these 10 healthy roasted chicken recipes the next time you crave a simple, homey meal.

1.  Easy Herb Roasted Chicken| Comfort of Cooking
This tender yet crispy roasted chicken gets its beautiful golden color from a light coating of extra virgin olive oil.  Made with pantry staples and fresh herbs, it’s a simple, satisfying dish that will have the whole family asking for seconds. Serve with roasted potatoes or sautéed green beans. Recipe makes 6 servings.

Nutrition (per serving):  Calories: 166; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 63mg; Sodium: 244mg; Carbohydrate: 3g; Dietary Fiber: 1g;  Sugar: 1g; Protein: 24g

2.  Roasted Chicken Noodle Soup | Cooking Light
The only thing better than a fresh roasted chicken is putting that chicken into a hearty bowl of soup! Rather than cream, this comforting soup gets its richness from the flour and evaporated skim milk. For a fiber boost, try using whole grain noodles. Recipe makes 10 servings at 1 1/2 cups each.

Nutrition (per serving):  Calories: 215; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 37mg; Sodium: 355mg; Carbohydrate: 29g; Dietary Fiber: 3g;  Sugar:7g; Protein: 15g

3.  Kale & Sun-Dried Tomato Stuffed Chicken | The Healthy Maven
The superstar of all veggies,kale, teams up with tangy goat cheese in this flavorful chicken dish. With only six ingredients, this is protein-packed and impressive-looking meal is a breeze to prepare. Recipe makes 4 servings at 2 pieces each.

Nutrition (per serving):  Calories: 342; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 117mg; Sodium: 968mg; Carbohydrate: 11g; Dietary Fiber: 2g;  Sugar: 5g; Protein: 48g

4.  Orange & Rosemary Skillet Roasted Chicken | Cook Smarts
This unique chicken recipe smells nearly as delicious as it tastes! Starting with a hot skillet ensures that the white meat and dark meat cook evenly. The chicken is served over rosemary roasted garlic, potato, carrot and parsnip. The best part is that each batch can stretch over 2 meals for a family of 4. Nutrition calculated with 2 teaspoons of salt. Recipe makes 8 servings.

Nutrition (per serving):  Calories: 370; Total Fat: 18g; Saturated Fat:7g; Monounsaturated Fat: 1g; Cholesterol: 150mg; Sodium: 449mg; Carbohydrate: 17g; Dietary Fiber:3g;  Sugar: 5g; Protein: 35g

5.  Roasted Chicken with Potatoes & Butternut Squash | Cooking Light
Put a fall spin on the classic herbed roasted chicken with this effortless recipe featuring nutty and sweet squash. For even more flavor, try using fresh sage, rosemary, or thyme instead of dried. Recipe makes 4 servings at 3 ounces chicken plus 3/4 cup vegetables each.

Nutrition (per serving):  Calories: 399; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 147mg; Sodium: 791mg; Carbohydrate: 26g; Dietary Fiber: 3g;  Sugar: 6g; Protein: 44g

6.  Rosemary Roasted Chicken & Potatoes | The Honour System
One pan is all you need to roast lean chicken and root vegetables. For added flair, try rosemary-infused olive oil. Serve with a simple green salad for a satisfying supper. Recipe makes 4 servings at 2 cups each.

Nutrition (per serving):  Calories: 379; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 59mg; Sodium: 219mg; Carbohydrate: 30g; Dietary Fiber: 3g;  Sugar: 2g; Protein: 24g

7.  Lemon Garlic Roasted Chicken Thighs | Jehan Can Cook
It doesn’t get much easier than these scrumptious, lemony chicken thighs featuring fresh herbs and bright citrus flavors. Marinate the chicken overnight so all you have to do the next day is toss them in a pan to roast. Nutrition calculated with 2 teaspoons of salt. Recipe makes 6 servings.

Nutrition (per serving):  Calories: 259; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 162mg; Sodium: 913mg; Carbohydrate: 4g; Dietary Fiber: 0g; Sugar: 2g; Protein: 31g

8.  Roasted Garlic Chicken Drumsticks | My Clean Kitchen
This is the ideal recipe for delicious, moist and crispy chicken every time! Honey, chili powder, and roasted garlic create a unique sweet and salty flavor that will leave you wanting more. Recipes makes 6 servings at 1 drumstick each.

Nutrition (per serving):  Calories: 209; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 70mg; Sodium: 162mg; Carbohydrate: 11g; Dietary Fiber: 0g;  Sugar: 11g; Protein: 12g

9.   Slow Cooker Roasted Chicken | The Little Kitchen
Roast chicken in a slow cooker? You bet! The best part about roasting chicken this way is coming home to a hot meal in the evening. While slow cooking the chicken stays extra flavorful and moist. To crisp up the skin, throw the chicken into the broiler once it’s done cooking. Nutrition information calculated with 2 teaspoons of salt. Recipe makes 6 servings.

Nutrition (per serving):  Calories: 342; Total Fat: 7g; Saturated Fat:1 g; Monounsaturated Fat: 2g; Cholesterol: 194mg; Sodium: 977mg; Carbohydrate: 10g; Dietary Fiber: 3g;  Sugar: 4g; Protein: 61g

10.  One-Pot Greek Chicken & Potatoes | Girl and the Kitchen
With bright, lemony flavors and tender potatoes, this one-pot wonder puts a delicious spin on classic roasted chicken and potatoes. Before baking, the chicken is marinated in a flavorful blend of olive oil, lemon zest, fresh herbs and seasonings. Make it for an easy weeknight meal! Nutrition information calculated with 1 tablespoon of olive oil. Recipe makes 8 servings.

Nutrition (per serving):  Calories: 363; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 126mg; Sodium: 267mg; Carbohydrate: 19g; Dietary Fiber: 2g;  Sugar: 1g; Protein: 43g

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2 Ways to Enjoy Treats Without Sabotaging Your Weight-Loss Goals

In many ways, junk food cravings aren’t unlike those associated with more nefarious addictions. You can’t have just one cookie or one piece of candy. This can present a major problem if you’re on a path toward weight loss. The good news is that you don’t need to cut out treats completely in order to stay on track with your goals. The key is to devise a strategy for enjoying those treats in moderation.

The question: Why is consuming treats in moderation so difficult? Jackie Dikos, a registered dietician based in Indianapolis, says that it has to do with the fact that we often look at treats as rewards—something we’ve earned. The problem is, that feeling is generally fleeting.

“While the treat may taste good in the moment, that sense of reward is short-lived,” Dikos explains. “I encourage people to focus on how they want to feel long term, at least 30–60 minutes after the treat.”

By looking into the future, you are more likely to choose an appropriate portion. While you would likely feel guilty for mowing down a gallon of ice cream soon after the last bite, when you step back and consider that result, you’ll be motivated to adjust the serving.

Many nutrition experts will tell you that it may actually be easier to harness the self-discipline necessary to stick to a healthy diet over time if you allow yourself a treat every now and again. It’s all about reframing the way you look at treats and creating environments where you’re more likely to succeed.

How to Redefine Treats

While it’s okay to enjoy treats in moderation, most of us can benefit from shifting the way we look at snacks—especially if you’re trying to lose weight. “We all have various small pleasures that we want to enjoy in life,” Dikos says. “I just prefer to redefine what a treat really entails—there are better quality treats than others.”

For instance, she suggests that a slice of homemade pie made with fresh cream butter, good quality flour, pure sugar and fresh berries is a better choice than a candy bar laden with high fructose corn syrup and food dyes. If there are ingredients on the label you can’t pronounce or don’t recognize, most experts will tell you to run in the other direction.

Here are a few other redefined sweet treats Dikos often recommends:

• A baked sweet potato sprinkled with cinnamon, a drizzle of honey and topped with plain or vanilla Greek yogurt
• Cinnamon sugar whole grain rice cakes with a thin spread of almond butter
• Fresh fruit topped with plain yogurt, wheat germ and a drizzle of honey
• A smoothie made with coconut milk, banana and cocoa powder
• Homemade applesauce or fruit puree topped with a dollop of homemade sweet cream
• A warm baked banana topped with a tablespoon of peanut butter

Control Your Environment to Curb Binging

In addition to reframing the way you look at treats, it’s also important to control the environments you’re in as much as possible to set yourself up for success. For most of us, this will include home, work and social settings. By investing a bit of time into planning and eliminating temptations where possible, you’re less likely to sabotage your weight loss.

Since home is usually the easiest environment for you to control, limit the amount of treats you keep in the house. What’s more, be sure your cupboards are stocked with healthier options so you’re not constantly ordering delivery when you’re hungry.

“Never leave an easy-to-access candy bowl sitting out,” Dikos says. “Always keep fresh fruit and other good quality carbohydrates on hand.”

At work, you can’t control the donuts your colleagues bring in or the catered lunch, so it’s important to plan ahead. “Don’t rely on the office snack stash,” Dikos advises. “And reach for a cup of calming chamomile tea during high stress work days.”

At social gatherings, question ingredients. Was that store-bought cupcake made with high fructose corn syrup? Is that cake full of artificial dyes? Reflecting on these types of questions can help you think before you eat.

“Choose sweets that are as fresh as possible, and when it’s a pitch-in, bring your own go-to sweet treats—fresh fruit is always a great treat for social gatherings,” Dikos suggests.

Of course, maintaining an overall healthy, nutrient-rich diet can head off many of those junk food cravings that can tank weight-loss efforts. In fact, those cravings may even mean that your body is trying to communicate that it needs something else.

“Balanced meals and snacks can often offset the likelihood of major imbalances,” Dikos says. “When in doubt, go big with veggies—fresh or cooked vegetables can add bulk and nutrients that support feeling full. They also offer a boost of nutrients.”

from Hello Healthy http://ift.tt/1Q5a6M3
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