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Keep Up Your Fruits and Veggies This Winter

Eating a diet rich in fruits and vegetables is one of the most important steps to take in maintaining good health. However, it is not a surprise that this is where Americans tend to struggle the most in the quest for better health. As the seasons change and we go from the fall harvest to winter, many of our favorites disappear or become quite pricey.

And while it may seem like so much produce is out of season, there actually are some super tasty fruits and veggies that come into season during winter. Here’s a rundown of seasonal winter produce that can help bolster your nutrition this winter.

Persimmon

There are two types of persimmons, the Hachiya (shaped like an acorn) and Fuyu (shaped like a squashed tomato.) Persimmons are an excellent source of Vitamin A and fiber at only approximately 120 calories. A ripe persimmon has a rich and sweet flavor that make it great as a stand-alone snack or addition to recipe. Note: You want to be sure the persimmon is completely ripe otherwise it can taste bitter and starchy.

Pomegranate

The pomegranate is a very sweet fruit made up of little seeds. The pomegranate is a great source of fiber, folate, Vitamin C and Vitamin K. It can be a bit labor intensive to pull the seeds from the pomegranate, but it is well worth the effort as you will end up with several servings of seeds. Sprinkle them on a salad or maybe try Cranberry Pomegranate Sauce this holiday season for a fun low-sugar twist on cranberry sauce.

Kiwi

This sweet little jewel of a fruit comes into season in the wintertime. The kiwi is a good source of Vitamin C, Vitamin E, Vitamin K, copper, fiber, and potassium. Easy to peel, they are a tasty and healthy snack at 42 calories.

Snow Peas

Snow peas are a rich in nutrition as a good source of Riboflavin, Vitamin B6, Pantothenic acid, Magnesium, Phosphorous, Potassium, Fiber, Vitamins A, C, K, Thiamin, Folate, Iron, and Manganese. They are also very low in calories at approximately 35 calories for a 1 cup serving. They make a fantastic low-cal midday snack or can be used to add a fresh crunch to any dish or salad.

Parsnips

If you enjoy carrots, you will like the parsnips. While parsnips are lighter in color, they have a similar taste and texture to carrots. They are a good source of Potassium, Vitamin C, Folate, and Manganese. Use parsnips as a way to mix up your usual recipes and make fun, healthy winter recipes.

Winter Squash

The term winter squash encompasses several varieties of squash such as Butternut, Acorn, Delicata, and Spaghetti squash that are highly available in your local grocery in the winter months. While nutrition will vary between squash, they all are low in calories and high in fiber for a healthy winter veggie option. You can roast them or mash them, or even use them as a pasta alternative. Try this Roasted Butternut Squash with Goat Cheese replacing the sugar with stevia to keep it light. There are no limits to the ways you can prepare these winter veggies!

Check out the seasonal recipes section on www.steviabenefits.org for more recipes to keep you warm this winter.

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Ask an Expert

The recommendations to decrease sugar in our diets are increasing. Thankfully, Stevia is here to help! Stevia is a low-calorie sweetener that is a great alternative to sugar for those looking to reduce sugar and calories in their diet. If you are new to using stevia, or have never tried it before, you may have some questions. Carolyn Reynaud, a registered dietitian, answers your stevia questions for you.

I have been drinking at least 3 cans of lemon< diet cola for at least 4 years. I heard last night that Stevia causes cancer. How should I proceed? I made an appointment with my doctor but that is a month away, I have thrown out the three cases I had at I am home. Are other products tainted? I have not seen Stevia printed on any other cartons. Please let me know as I am concerned. Does Stevia sweeteners cause cancer? My Wife said she heard it on TV.

Stevia has GRAS (Generally Recognized as Safe) status with the FDA, deeming it safe for the general population. A food ingredient has to go through a substantial amount of study to be granted GRAS status. In researching safety of stevia, any links to cancer are explored. Current research does not support that stevia causes cancer. While not an exhaustive list, the support includes a recent review published in Food and Chemical Toxicology, and the American Cancer Society opinion that also supports that stevia appears to be safe when used in moderation. While hearing a story on the news can certainly cause some alarm, it sounds like the story did not capture the whole picture.

Does the sweetener stevia have any chemicals in it?

The sweetening component of stevia is actually an extract called rebaudioside so you may also see this term related to stevia. When grocery shopping, you can purchase pure stevia or other variations. Many brands have crafted stevia blends (in which stevia is blended with another ingredient) to make it easier to use while providing a sweet taste. When you are in the shopping aisle, I would suggest reading the ingredient list to determine the blend that works best for you. It may also be helpful to taste several varieties as the blends will all sweet taste but may taste differently.

I have read that low calorie sweeteners add to belly fat supposedly because they are not natural, the body does not process them like food, but stores them as fat. Is this true? I've been trying to get rid of belly fat for quite some time now. Unfortunately, I drink a lot of diet sodas. Also, I have read that Stevia, because it is a natural substance from a plant does not contribute to belly fat like the others do.

What contributes fat overall is taking in more calories than we need. Low calorie sweeteners do not contribute to body fat but actually aid in reducing excess calories to help lose or manage body weight. Stevia is one of those sweetener options. You’re right, Stevia is an extract from the stevia leaf and when our bodies metabolize stevia it does not get absorbed but is excreted it in our urine. Therefore, we are taking in negligible calories when consume stevia – making it virtually calorie free, and a good choice if you are looking to reduce body fat. Improvements to your diet and physical activity habits can help reduce your overall body fat and your overall health. However, any claims that a food or supplement specifically targets a region of body fat are likely untrue. People store fat in different areas of their body for many reasons. Rather than trying to target a specific area, most people are more successful at reducing overall body fat stores while physical activity can be used to improve the tone and size of the muscles and can change your overall body shape.

Does Stevia neutralize calcium intake?

Stevia does not inhibit the absorption of calcium and it can be a good option as a sweetener in foods that are calcium sources like milk and yogurt.

I understand that some Stevia products have a bad taste or after taste. Which brands more palatable?

We all have different taste preferences, so which brand is the most palatable is pretty subjective. This is one of the reasons we see so many different stevia options on the market. To find the brand and product that works best for you I would suggest reaching out to the manufacturers for free samples; or asking your local grocer if they provide samples. See which version your taste buds prefer.

Are cookies made with stevia sold in stores? If so, what brand, and what stores sell them?

Food product options are going to vary by store and region. To see if stores in your area sell cookies containing stevia I would ask your local grocer what they have available. Also, many stores have a specialty section where you can commonly find available stevia products. If you are unable to find stevia cookies in your area, there are many recipes online for baking stevia sweetened cookies at home. Since stevia is freezer stable, you can double your batch and freeze some for later.

What is the difference between regular stevia and Stevia in the Raw?

There are numerous brands that make sweeteners using stevia and Stevia in the Raw is simply one of these products made by the company In The Raw.

Can stevia be used like sugar in retarding fruit spoilage? For instance -- cutting strawberries in half and sprinkling layers in a jar w/sugar will keep them in the fridge for longer than it ever takes my family to eat them! Will stevia work this way?

Pure Stevia does not have the same properties that sugar does in preventing spoilage. However, there are products available that blend Stevia with pure cane sugar for a lower calorie option to pure sugar to prevent browning.

If I wanted to substitute Stevia for pure cane sugar in baking, what would the ratio of Stevia to sugar be?

The ratio of stevia to sugar can vary between products and brands. To determine the right ratio for the product you have at home, I would check the packaging for the equivalents or go the manufacturer’s website.

I have started a ketogenic diet. I am also a restaurant owner. I’m loving the whole concept. I am trying to learn more about using stevia in some of my recipes. For example, I have a recipe that I use 3/4 cup of sugar in a sorbet. Can I use liquid stevia, stevia extract or a powder/granule style of stevia.

Stevia can be used in many recipes to reduce the carbohydrate content of many foods and beverages. Whether you use liquid, granular, or powdered stevia will likely depend on the type of recipe and the other attributes that sugar is contributing. For example, liquid stevia may be better in liquid products while powdered stevia may provide the texture necessary for many baked goods. It is important to remember that Dietary Guidelines recommend most Americans consume 45-65 percent carbohydrates so a ketogenic diet may not be advisable.

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Fine-Tune Your Back-to-School Routine

Heading back to school can be an exciting but stressful time. Good bye to the slow pace of summer and hello to early mornings, rushing out the door. It can be easy to get overwhelmed by a hectic schedule and start ditching healthy behaviors. Planning ahead and creating a healthy back-to-school routine can make for a smooth transition for you and your kiddos.

Here are some tips for a seamless (and healthy) back to school transition:

Start Early

Get ahead of the game by starting your bedtime routine a week BEFORE going back to school. This way, those first mornings will run like clockwork. Make sure your kids are getting adequate sleep for their age. Kids that do not get enough sleep may be cranky, have trouble getting along with others, and have trouble paying attention.

Healthy Breakfast

Set your alarm to make time for a healthy breakfast before school. Starting the day with a healthy breakfast is linked to better concentration, lower cholesterol, and a decrease risk of diabetes, heart disease, and obesity in kids. Short on time in the morning? You can make and freeze these easy Healthy Breakfast Burritos for a grab-and-go breakfast, or whip up this delicious Blueberry Mango Smoothie

Balanced Lunch

A well-balanced lunch can help keep your kid’s energy levels up for the rest of the day. A balanced lunch contains whole grains, fruit, vegetables, dairy and a protein. For example, try a whole wheat pita stuffed with hummus, cucumber and tomatoes with a side of strawberries and a Greek yogurt. Use insulated lunch boxes and thermos to help keep cold food cold and warm food warm. For more lunch ideas check out the Back to School board on Pinterest.

Fit in Exercise

The Physical Activity Guidelines for Americans recommends that kids get in at least 60 minutes of physical activity per day. After a long day of learning have your kids blow off steam by riding bikes, running, swimming, skating, or playing outside. Exercise can be a family affair, as well. Take a walk, play a sport or a bike ride as a family. This is a great way to spend time together and promote physical fitness for everyone.

Eat Together as a Family

Family dinner is a nice way to catch up on everyone’s day and teach your kids about healthy eating. Research indicates that when families eat together, kids are more likely to eat healthfully, do better in school and have higher self-esteem. To get more buy-in from your kids, let them participate in preparing dinner. This helps them feel more invested in your meals, teaches them important cooking skills, and can eventually be a time saver for you.

Don’t Overschedule

You may want to introduce your kids to as many hobbies, sports, skills as possible, but kids can get overworked and stressed too. Not only do kids experience stress, but they are effected by your stress level, as well. Be realistic about what fits into your family’s schedule. Make sure there is still room for play, relaxation, and family time.

Take Control of Diabetes

According to the WHO, currently 422 million people in the world have diabetes. What’s more staggering is that the WHO projects that number is likely to double in the next 20 years. In 2012, official numbers from a WHO report suggested that 1.5 million deaths were directly related to diabetes.

Diabetes: The Basics

Diabetes is a disease that impairs the body’s ability to metabolize carbohydrates (or carbs). Those who are currently living with this diagnosis can manage their condition with medication, diet and exercise. The diet for someone with diabetes involves focusing on managing carbs; choosing healthy, nutritious carbs in appropriate amounts.

Carbohydrates 101

Carbs are starches, sugar, and fiber found in many of the foods we eat. You will commonly find carbs in food like grains (pasta, rice, and bread), beans, legumes, starchy vegetables, dairy and sweetened foods. When you are managing diabetes your doctor or dietitian will usually recommend you limit your carbohydrates to a certain amount based on your calorie needs. To best manage your blood sugar you will want to fill those slots with the most nutritious carbs available. Here are some healthy options:

Whole Grains

Grains are the starchy foods you may have in your diet like rice, pasta, bread, cereals and crackers. To get the most nutrients out of your grains always go with the whole grain variety. Whole grains are an excellent source of fiber, phytoestrogen and minerals. The benefits of choosing a high fiber food is that fiber slows the breakdown of starch into glucose to create a steady blood sugar level (whereas with processed starches you may experience more spikes in blood sugar). To make sure that you are getting whole grains, read the ingredient list and make sure the word “whole” prefaces the word grain.

Beans, Legumes and Starchy Vegetables

Beans and legumes are rich in fiber, minerals, vitamins and protein. Starchy vegetables like corn, potatoes, sweet potatoes, peas and pumpkin are similarly a good source of vitamins, minerals and fiber.

Fruit

Fruit is an important part of a healthy diet. Eating a variety of fruit can provide you with numerous vitamins, minerals, phytochemicals, antioxidants and fiber.

Dairy

Dairy products like milk, cheese, cottage cheese and yogurt are a good source of vitamin D, calcium and protein. Make sure you opt for low-fat dairy products to keep calories low.

Where Does Stevia Fit into Diabetes Management?

Sugar is probably the trickiest carbohydrate for those trying to manage their blood sugar. Sugar is found naturally in many healthy foods, but added sugars can add up quickly and have an impact on blood sugar levels. People with diabetes have limited space in their diets for carbohydrates as it is; and when they opt for carbs, they should be filled with good nutritional value. But there are times where we need to indulge in a bit of sweetness. This is where stevia can fit into your diet and be a useful tool in controlling sugar levels. Leaving sweets out completely can make people with diabetes feel deprived; which can lead to making it harder to follow a moderate-carb lifestyle.

Stevia is a natural, no-calorie sweetener that has zero impact on blood glucose or insulin, making it safe and useful for diabetics. For example, you save some carbohydrates for a healthy breakfast by replacing sugar in your coffee with stevia drops. Or, you can use stevia while baking to cut sugar and carbs in a homemade dessert. Want more ideas for reduced sugar foods? Check out the recipe section to learn how to integrate stevia into your diet.

Using Stevia to Meet New Dietary Guidelines

January 2016 was an exciting month in the world of nutrition, as it brought the highly-anticipated release of the 2015-2020 Dietary Guidelines for Americans (DGA). The DGA is a resource that supports policy makers and health professionals in helping Americans make healthy choices. The DGA is released every five years to reflect changes based on the latest scientific evidence regarding nutrition.

New Guidelines Recommend Limiting Added Sugars

One of the most talked about changes in the updated DGA is the recommendation to limit added sugars to no more than ten percent of daily calories. While previous editions of the DGA recommend limiting added sugar – this is the first time an actual “upper” limit has been advised.

Note: This recommendation refers only to sugars added to food products; not naturally occurring sugars that you find in fruit and dairy.

How Do You Know if a Food Has Added Sugars?

The best way to assess if sugar has been added to a food is to read the ingredient list. There are many different types and names for sugar. To help you in identifying sugars, here is a list from the USDA.

Quick tip: The ingredient list is organized in order of weight, so therefore the higher sugar is on the list you can assume the higher the sugar content per serving.

What Does Ten Percent Look Like?

What does a ten percent of caloric intake look like in the real world? In an average 2000 calorie diet this would equate to about 200 calories per day. This means there’s not a lot of wiggle room for added sugar in your diet. So, what steps can you take to reduce the amount of added sugar in your diet to a more reasonable and moderate amount?

Become Nutrition Label Literate. Read labels to be able to compare and choose products that have less, or no added sugar. The FDA has a handy guide on how to read nutrition labels.
Beverage Choices. When you hydrate, choose water, unsweetened tea or coffee, low-fat milk, 100 percent juice, or other calorie-free drinks.
Breakfast or PBJ? Whether you’re having waffles or making a PBJ, use low or no-added sugar jellies, jams and syrups.
Sugar Alternative. Replace sugar with low-calorie or zero-calorie sweeteners such as stevia.

Looking For Ways to Reduce Added Sugar? Choose Stevia.

Let’s face facts, while many people desire to be healthier the taste of plain yogurt or unsweetened tea may not appeal to everyone. If you are looking to adapt your sugar intake to the DGA’s recommendations – stevia is a natural, zero-calorie sweetener that can help you enjoy the foods you love while decreasing your sugar intake. Not only is stevia zero calories, but it also does not impact blood sugar making it safe for people with diabetes. It comes in both powder and liquid forms so that it can be used in a variety of foods, and it can even be used in baking.

Suggestions for Stevia

Stevia can really be used in any food or beverage as an alternative to sugar. It makes it easy combine your personal food preferences with a diet that meets the new DGA guidelines. Here are some easy (and tasty) suggestions to begin using stevia in your diet.

Try a few drops of vanilla stevia in your afternoon chai tea for a virtually calorie-free pick me up.
Mix a ½ cup of low-fat cottage cheese with one packet stevia and a dash of cinnamon for a calcium rich, protein packed, low-cal snack.
Replace the sugar in a brownie recipe with stevia for a rich dessert lower in calories and sugar.

Check out the recipe section on Stevia Benefits to get more ideas on different ways you can use stevia.

Finally, the DGA made another big change in its latest edition – urging Americans to focus on making small changes to help transitioning to a healthier diet feel manageable and sustainable. A small change like switching from sugar to stevia is a perfect complement to this recommendation and reducing added sugar.

Healthy Big Game Sunday

Big Game Sunday is for many the first test in your resolution for a healthier year. It’s day spent not only cheering for your favorite team, but indulging in a buffet of high-calorie snack foods and alcohol. Your average American will take in more than a day’s worth of calories just during the game. One trick of creating a healthier lifestyle is to find the middle ground between going overboard and feeling deprived. So, don’t get sidelined from your goals, you can enjoy a day of football, fun, and delicious foods and without ditching your healthy resolutions.

Skinny Buffalo Chicken Dip

Dips are a staple of any Super Bowl part but tend to be laden with high-fat ingredients. The delightful dip uses Greek yogurt and reduced fat cream cheese to cut calories without sacrificing taste.

Teriyaki Chicken Wings with Hot Mango Dipping Sauce

What game day party would be complete without wings?! Ditch the fryer and swap out the sugar for stevia for tasty guilt-free wings.

Chili

Chili is a quick and easy option to warm up your guests and it is simple to make it healthy.

Chocolate Chip Brownies

Got a sweet tooth? You don’t have to skip the dessert table with these lightened up brownies.

Veggie and Fruit Trays

Fruit and veggies make healthy and easy dippers that pair well with any dip. You can get creative and craft your own or save time and pick up pre-made trays at your local grocery store.

Pico De Gallo

This recipe is super low calorie! A refreshing mix of tomatoes, onion, cilantro and lime with a bit of jalapeno for bite that no one will be able to resist.

Pizza Nuts

Mixed nuts can be a great healthy snack, but it can be easy to go overboard if you are standing next to the snack table. Try these chick pea pizza nuts as a lower fat/lower calorie option to your usual bowl of nuts.

See! It is easy to have delicious spread that will not spread your waistline. Go Team!

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. Carolyn is a paid editorial contributor for the Calorie Control Council. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Q&A with resident RD for Stevia

Stevia…what do you know about it?

Wondering if you should use it in your coffee or tea?

Perhaps you are seeing the big bag in your local grocery store next to the sugar and you are wondering if it would work in your morning muffin recipe?

One thing is certain, stevia is gaining popularity and we are happy about that! But, we want to make sure consumers know everything they need to know about stevia and how to use it and incorporate it into their everyday lives.

Make sure to read our Facts page to learn even more about stevia as well as our Safety page. Calorie Control Council’s resident RD, Beth Hubrich, answered a few of the top questions consumers have.

What is stevia and is it safe?

Stevia, is a low-calorie sweetener made from the leaf of the stevia plant. Many people use it to sweeten their favorite foods and beverages instead of sugar to result in fewer calories. There are also many products in today’s marketplace that use stevia.

Does stevia have the same qualities when cooking and baking?

This is an important one to know with sweeteners. When cooking or baking with any low-calorie sweetener it is best to follow that manufacturers’ recipes and recommendations. Sugar provides more than just sweetness in recipes, it can also assist in browning, caramelizing, etc., so recipes will need to be adjusted accordingly. Furthermore, low-calorie sweeteners like stevia are hundreds of times sweeter than sugar, so just a small amount of stevia is needed to get the same sweetness as sugar. For some great recipes on stevia, check out our official Pinterest page here to find all types of recipes that use stevia!

Is stevia safe for people with diabetes?

Stevia is safe for people with diabetes and for others who are looking to control calories, carbohydrate and sugar intake. Before a low-calorie sweetener is allowed on the market it must be studied and proven to be safe, especially for the most vulnerable populations including people with diabetes, the elderly and children.

Beth Hubrich, MS, RD, LD Beth is well versed in clinical nutrition, food service, nutrition communications, and community and public health. She holds a B.S. in nutrition and food science from FSU and a Master’s in nutrition and food science from Texas Woman’s University. Beth has worked with CNN and has written forToday’s Dietitian and USA Today magazine. She is a member of the Academy of Nutrition and Dietetics (AND), as well as a founding member of the Weight Management and the Dietitians in Business and Communications dietetic practice groups.

Six Ways to Make Your Resolutions Stick

By this time, many people have made their resolutions and declared their intentions for 2016. If you are like a lot of people out there (myself included), this could mean exercising more and losing weight. The problem with this is that our resolutions can be very lofty and sometimes we set our expectations so high we are doomed to fail. By the time Valentine’s Day rolls around we may be resolutely slamming ourselves for not reaching our goal – especially a weight loss goal.

But, it does not have to be that way. As a dietitian and mom of three I am keenly aware that just because it is a new year, does not mean that I don’t face the same set of problems or obstacles I did last year. For me, those obstacles include a lack of time and a “mom’s at the bottom of the list” kind of mentality. But, with a few tweaks I am hoping to be more successful in actually sticking to my resolutions for 2016. Here are some simple suggestions:

Set small, attainable goals. For example, if you want to lose a total of 40 pounds, start with 5 or 10 pounds first. Once you have reached your first milestone, set another attainable goal.
Be specific about how you are going to accomplish your goals. Once you have set your (realistic) goal, determine how you are going to do it in a specific way. Instead of saying “I will exercise every day”, really take a look at your calendar and see what is doable. Perhaps a 30 minute walk at lunch is the best you can do with some added activity on the weekend. Whatever it may be, determine exactly how you are going to accomplish your goals.

Plan accordingly. As a busy mom of three, I get into trouble when I don’t plan because I am much more likely to overeat or grab a less than healthy “on-the-go snack.” To combat this, I find that grocery shopping on Sunday and having precut veggies and made ahead salads help me be prepared. If I am already hungry and pressed for time, I am much more likely to grab what’s easy and handy…. So my healthier options need to be just that!

Be accountable. A study of thousands of people who have lost more than 30 pounds or more and kept it off for 5 years shows that a key factor in keeping weight gain at bay is a “food diary.” So find what works for you and keep a record. This can be an online app, pre-portioned meals or any other tool that works for you. By nature, we are likely to underestimate what we eat and overestimate how much we exercise (even dietitians do this). So keeping a record helps you stay on track.

Thing long term. There is nothing worse than hitting your weight loss goal only to find the weight has come back six months later. To combat this, make changes you can live with over the long term. For me, I know I don’t drink as much water as I should (but setting a goal to drink a gallon of water every day is not realistic). To help increase my fluids, I look for something without calories but with taste. (I think those stevia-sweetened flavor drops you can add to your water bottles are great!) Further, giving up all carbs may not be doable either. So, if you want to cut out carbs, look for ways to cut back on refined carbs and include more fiber and whole grain carbs instead.

Be good to yourself. Not every day is going to be perfect. Remember that you are human and there will always be highs and lows in your weight loss journey. If you hit a bump, dust yourself off, re-evaluate your goals and the specific actions to accomplish those goals and start again.

Take Control of Late Night Snacking

That time of night is finally here, when you can sit and just relax after a hectic day. Then it hits you, that craving for a snack. You have done fantastic eating healthfully all day, and then it feels as if it just falls apart at night. You are not alone. Late night snacking is one of the most common challenges when trying to lose weight. These simple tips can help you take control of your night snacking habit.

Eat balanced meals throughout the day. Eating balanced meals can help you to meet all your nutritional needs for optimal functioning and promote satiety.
Don’t skip meals. Skipping meals puts your body on high alert that it may not have the fuel it needs and can drive you to over eat later. This puts you at high risk for consuming large dinner portions or overindulging in late night snacks.
Don’t keep snack foods in the house. When your resistance is low it can be hard to pass up easy accessible snacks. Keeping temptations out of your home is a simple way to break your late night habit.
Keep your hands and mind busy. Try activities like knitting, crosswords, playing computer games, or board games with the family. Keeping busy can help keep you distracted and not thinking about food.
Get your exercise. Exercise is not only good for health and weight management, but mood management as well. Exercise can be a great way to blow off steam instead of turning to snack foods.
Plan ahead. You can still enjoy a nice treat at night if you plan ahead for a low calorie snack that fits into your caloric needs for the day. These Red Velvet Cupcakes come in at only 160 calories by using stevia to keep sugar and calories low.

Healthy Halloween

The scariest part of Halloween can be dodging all those sweet treats and candies if you are trying to watch your diet. Halloween festivities do no need to haunt your waistline. Here are some Halloween season survival tips for a tricky situation.

Don’t go hungry. Have healthy and balanced meals throughout the day can help you control your sweet tooth while still enjoying the festivities.

Set limits. Only allow yourself one piece of candy of that left over candy per day to keep the calories down.

Avoid post-holiday sales. It can be tough to pass up that 50% off price tag, but your waistline will thank you.

Stay active. Stick to your workouts, get active with your kiddos, and take all opportunities to move to help burn off excess calories.

Track your calories. Being surrounded by temptations can make it easy to go overboard. Tracking your calories can help you stay aware of your limits and help stop holiday weight gain.

Ditch the left overs. Try to limit the amount of candy that lingering after the holidays to reduce temptations.

And if you are hosting the holiday festivities this year? Throw a party stocked with these spookily healthy treats that adults and kids alike will love.

Jackson Pollock Candied Apples – Apples do not have to be doused in caramel to be delicious. These apples are drizzled with chocolate for a light and tasty treat.

Healthy Candy Corn Snacks – These quick and easy fruit cups are a snap to make and will be the hit of the party.

Skeleton Dip – A DIY veggie tray is a fun way to include nutrient-rich veggies into the festivities.

Deviled Spider Eggs – Devilish delicious eggs are fun source of protein to help you feel full

Sugar-free red velvet cupcakes – You don’t need to skip sweet treats on Halloween when you can use stevia to help cut the sugar. Let your creativity run wild decorating your cupcakes.