You call it November, we call it No-can-ber!

Challenge: Kick the can and make food from scratch this November!

On New Year's Day, my husband and I made our new year's resolution: avoid canned foods. Why? We thought this would be a fun challenge to start making more items from scratch (especially intimidating beans!) and a great way to help us avoid our exposure to BPA.  11 months later, and we've  done a great job sticking to our resolution.  It really has ended up being much easier than we ever anticipated.  The only slip ups we had was the occasional canned tuna. But, last month, I made tuna salad from scratch (pretty proud of myself!) so we are completely canned good free now!

Over the past year, we realized how easy it really is to avoid canned foods when you're determined. Once you make beans, pasta sauce, and tuna from scratch, you'll never want to go back to the canned version.  Fresh really does taste better. That's why we thought it would be a fun challenge to open up to our fans!  I feel like November is often associated with canned foods because of Thanksgiving dinner, so this was the perfect month to get going on the challenge.  Plus, I thought No-can-ber was just too catchy not to use haha.

Throughout the month I will be posting recipes I have used that don't require canned food (and yes, these recipes have their easier canned good version, but the no-can way is better!).  Do you have any no-can recipes you'd like to share with everyone?  Email me your recipe at hello@liveESP.com and I'll try to test it out and post it for others to enjoy as well.

Come take the No-Can-Ber challenge with us! Share this post with your friends so they can join in too :).

What is BPA? Find out more here!

Blueberry Avocado Salsa

I have to be honest, I'm one of those few who cannot stand the taste of having avocado plain! BUT (and a serious but!) I do love avocado when it's used in salsas, guacamole, soups, you name it!

Recently, my husband and I joined an organic buying club, and since we've been getting plenty of avocados in each pick up, I've been trying out some new recipes.  This Blueberry Avocado Salsa has to be one of our favorites. I saved two bites (literally two) for my parents to try, and they raved about it too. The salsa tastes delicious plain, on tortilla chips, with veggies (I used a lot of celery and carrots to dip into it), and on a salad.  It's easy to make and a great way to mix up your use of this summer's abundant avocados!

Ingredients (try to use organic if you can):

• 1-1/2 cups fresh tomatoes, quartered
• 2 cups fresh blueberries
• 2 tablespoons fresh lime juice + extra for drizzling
• 1/4 cup green onions, chopped
• 1/2 cup fresh cilantro
• 1 teaspoon sea salt
• 1 tablespoon chopped jalapeno pepper
• 1 ripe avocado, cut into small chunks

Directions:

1. Pulse all ingredients (except for the avocado) in a food processor. (I used my Vitamix and it worked out perfect!)
2. Drizzle the cut up avocado chunks with lime juice.
3. Stir in chopped avocado into the rest of your salsa ingredients.
4. Serve immediately for freshness!  (And, yes, it was still good the next day).

The Balancing Act of Organic Foods

One of the great things about eating organically grown vegetables is that we are treating our bodies well while we are treating the earth well.  Organic vegetables are grown without the use of pesticides.  When pesticides are used to grow vegetables, as humans we are risk of developing a range of health issues. As for the earth, run off water from farms contaminates rivers and streams, impacting the wildlife and their habitats.  As mentioned, organic farms help alleviate these issues…but not without some consequences.

One such possibility in farming is outbreaks of E.Coli, is a bacterium responsible for many illnesses and several deaths in the U.S. over the last decade.  E. Coli is often transmitted through the fecal matter of animals.  The problem can occur on organic farms because of the practice of encouraging ecological diversity.  Avoiding the use of pesticides allows naturally occurring plants to grow alongside crops, and this diversity is better able to support wildlife such as mice, rabbits and even larger animals, which may carry E. Coli.

In 2006 a deadly E. Coli break out lead to changes on such farms that would prevent mice and other small animals from contaminating crops.  This included such actions as weeding out all plants on a farm other than the crop, removing any grassy areas surrounding a field, building fences, and even destroying nearby lakes.  There have not been any large out breaks of E. Coli poisoning since such action were taken, however, some think that these actions go too far and think some of them may even be unnecessary.  One good example is the food safety policy that encourages farmers to take steps to eliminate all wildlife in their fields.  Eliminating wildlife may reduce the chances for E. Coli, but without animals, the presence of mice can infiltrate a farm.

We do not have all of the answers we want now, but the government and several private companies are currently conducting research to determine which policies are best for food safety.  The ultimate goal is to find a way to balance our health with the safety of the environment.

~ Jessica

Resource: http://www.npr.org/blogs/thesalt/2012/04/23/151047957/how-making-food-safe-can-harm-wildlife-and-water

The Link Between Chemicals and Obesity

Since 2008, about one-third of U.S. adults and almost one-fifth of children and adolescents ages 2 to 19 have been classified as obese—both staggering and shocking statistics.  But what if working out and watching what you eat isn’t paying off?  Is there anything else causing obesity out there besides overeating and genetics?  As it turns out, there may be more.  Harmful chemicals, called obesogens, are sneaking into our homes and diets…and ultimately changing the way our body controls weight.

            Obesogens are either natural or man-made chemicals that can alter the way one’s body controls weight, especially during fetal and early development.  Obesogens do this by causing an increase in the number of fat cells, a decrease in calories burned, a resistance to insulin in the liver, and a release of less leptin (responsible for telling your body you are full) from fat cells.  Luckily, the federal government has taken obesogens head on, funding $20 million for further studies on this topic.  But as we wait for updates and new findings, there’s no hurt in starting to avoid obesogens today—starting right at home!   Here is a list of obesogens to help you and your family on the path towards a healthier body and environment!

1.       BPA:  BPA (Bisphenol-A) is commonly found in hard plastics, cans, and, interestingly enough, cashier receipts.  A few simple ways to help reduce your exposure to BPA include choosing glass or stainless steel bottles over plastic, avoiding canned foods, and letting the cashier know you won’t be needing a receipt (which also helps reduce waste!).

2.       Pesticides: The chemicals found in pesticides used for farming are often linked to obesity and diabetes.  To reduce your intake of pesticides, start choosing organic foods!  Studies have shown that after just 5 days of eating organic, you can cleanse your body of almost all pesticide residues.

3.       Atrazine: Faucet water has been found carrying pesticides from the soil surrounding water sources.  The main obesogen pesticide found in tap water, atrazine, slows thyroid hormone metabolism.  Install a granular activated carbon filter on your faucet to filter out that unnecessary weight gain.

4.       High fructose corn syrup: High fructose corn syrup can cause your liver to resist insulin and lessens the amount of leptin released from your fat cells to alert you that you’re full.  Organic and natural sweeteners are better ingredients to be found on food labels.

5.       Polybrominated biphenyls (PCBs):  PCBs work through estrogen receptor pathways and affect the liver—not to mention PCBs have been shown to cause cancer.  Their release into the environment has caused them to bioaccumulate in fish and other animals, so eating lower on the food chain a bit more in your diet can protect you from harmful levels of exposure. Why not try the growing trend of Meatless Monday? This would be a great start!

6.       Soy: Despite its high levels of protein and other healthy attributes, soy promotes fat-cell growth because of its plant-based estrogenic properties.  High doses of this legume and its form of drink cause weight gain.  Babies and children are mostly affected, so it’s best to keep soy away from young children and to offer breast milk to babies over other supplemental drinks.

7.       Perfluorooctanoic Acid (PFOA): If you use non-stick pans coated with PTFE, PFOA may be leaching into your foods.  Found even in microwaveable popcorn bags, PFOA can have a negative impact on your thyroid gland.  Stainless steel and/or cast iron pans are great alternatives to PTFE-coated pans.

8.       Phthalates: Phthalates, hormone-disrupting chemicals, are common in personal-care products, especially synthetically fragranced products.  Besides being linked to obesity, high levels of phthalates can affect the growth of children.  Take a quick look at the ingredients in your favorite personal care products for “fragrance” or “parfum” and toss them if you find those listed.  Air fresheners and scented candles are culprits too, so natural beeswax candles are a safer alternative.

9.       Organotins:  Harmful organotins can be found in vinyl (some flooring, purses, and shower curtains) and PVC plastics (pipes).  According to a recent study, mice that were exposed to organotin tributyltin bore mice that were predisposed to weight problems.  That said, try to avoid this obesogen by paying attention to what is in your household and cleaning your home on a regular basis, since PVC can hang around household dust.

10.   Nicotene: Babies born to mothers who smoke throughout pregnancy face an increased risk of being obese during their developmental years.  Second-hand smoke is just as important to avoid, and from third-hand-smoke, the toxins that linger in a cigarette after it has been put out still pose health risks, especially to babies and young children.  “There are no safe levels of this stuff,” says Jonathan Winickoff, MD, MPH, at the Center for Child and Adolescent Health Policy at Massachusetts General Hospital in Boston.

          I hope this list helps because any step you can take to keep your body obesogen-free is progress towards a healthier and more successful diet.

~ Ivana

What’s Green, Healthy, and Non-Toxic all over?

Your lunch! Or at least it can be with some tips on how to makeover your lunch bagging routine into a green, non-toxic, and healthy one.  The great thing about a green and healthy lunch bag is that you can simultaneously be good to the environment, be good to your body, and be good to your wallet!

Oh, okay, before I start, I do want to add that this is how I typically pack my lunch during the week. So any healthy foods you enjoy will work…I just may or may not be addicted to salads (guess that’s not such a bad thing!)

The Bag

Instead of reaching for a brown baggie, a leftover plastic grocery store bag, or an insulated lunch container (that often needs to be refrigerated if there isn’t enough inside to keep items cold), reach for a 100% Organic Cotton Lunch Bag! They are machine washable and made from natural, unbleached organic cotton.  Pack your lunch in one of these and pop it in the work refrigerator to keep contents cold and bacteria free.  As a little side note, did you know that compared to conventional cotton, the methods used to grow organic cotton have lower environmental impacts and are non-toxic (no pesticides used)? 

The Food

Lunch

Swap out your plastic containers (yes, even those that hold pre-sliced deli meat) for non-toxic and reusable stainless steel food containers! I pack a salad in my larger stainless steel food container.  As for the dressings, I have a stainless steel snack set that comes with a compact container (here I often pack yogurt or fruit) and a small container that is just the right size for salad dressing.  For a healthier twist on salad dressing, I use fresh salsa!  It’s lower calories, is made from fresh vegetables, and doesn’t come in a plastic container like many grocery store brands do.  What I love about my stainless steel containers is that they are dishwasher safe and, most importantly, it won’t leach chemicals like BPA into food.  If I'm packing a sandwich, I have a more oval-shaped stainless steel container that is the perfect size!

Snacks

To help you avoid plastics and wasting plastic baggies, try a reusable snack bag! The LunchSkins snack bags are the perfect size—plus they are water proof, grease proof, lead free, BPA free, and phthalate free.  I often pack raw nuts, trail mix, and even grapes!  

The Utensils

Reusable bamboo utensils are a great alternative to plastic utensils and are much lighter than bringing silverware in a lunch bag.  The RePEat bamboo utensils are made from renewable bamboo and are completely non-toxic!

The Drink

I know this sounds like old news, but try to stay away from plastic water bottles!  Instead, I used a BPA free glass water bottle or stainless steel water bottle. By using them, you produce less waste and won’t run the risk of BPA leaching into your drink!

I hope these tips help you pack healthier, greener, and more non-toxic lunches for you and your family!  And you don't have to stop at the lunchbag for going healthy, green, and non-toxic...Healthy Child Healthy World has a bunch of ideas to help you and your family live healthier lifestyles!

Is it bad that I look forward to packing lunch every day?  Not just for me...but I used to pack for my whole family...there are 8 of us!

Happy Packing,

Hannah

Holiday Mood Food

What traditions do you have during the holidays?  If you are anything like my family, chances are a good portion of your traditions are centered on food.  I come from a HUGE family.  There are 8 of us, and when it comes to the holiday season, we can’t help but get excited over the influx of baked goods, hearty meals, and stretchy sweat pants to accommodate our growing plates. But this year, I am going to be taking a closer look at our food choices, thanks to a great article on holiday mood foods from Rodale. According to Rodale’s article, there are many common holiday foods that are lacking important nutrients, which can lead to heightened seasonal affective disorder.  Luckily, there are many healthy alternatives to keep your season merry and bright!  Below is a list from The Happiness Diet creators’ list of 11 foods that can bust your holiday mood.

CANDY CANES:

·         Mood Buster: Although these simple treats look good on the outside (and on my family’s tree), it’s what on the inside that counts.  There are loads of sugar that can ruin your mood and cause weight gain—according to Tyler Graham, Dr. Ramsey’s Happiness Diet.

·         Mood Booster: DARK CHOCOLATE ORANGE SLICES are a great alternative because the citrus rinds have phyonutrient narginen, an anticancer compound, and the dark chocolate is anti-oxidant rich, which can improve blood flow to the brain and help you stay more focused. 

AGAVE NECTAR:

·         Mood Buster: Sure, this sounds healthy, but despite the myth that Agave is a natural sweetener, it can’t always be trusted.  Its excess fructose increases your risk of having a metabolic syndrome, setting the stage for brain shrinkage and mood instability.

·         Mood Booster: 100% MAPLE SYRUP (with no high-fructose corn syrup) or LOCAL HONEY because these both carry bonus minerals and plant antioxidants.

CONVENTIONAL CHRISTMAS HAM

·         Mood Buster:  This traditional holiday entre is NOT worth keeping because it is full of sugar, salt, fillers, and nitrate preservatives (not to mention it comes from antibiotic-filled pigs).  All of this can cause low moods, migraines, swollen ankles, and even “cankles”! 

·         Mood Booster: WILD-CAUGHT ALASKAN SALMON has memory-preserving, mood-boosting omega-3 fats DHA and EPA.  Did you know that fish oil containing the same omega-3s found in wild salmon is just as effective as Prozac in treating depression?  If you’d rather stick to pork, opt for PASTURE-RAISED PORK LOIN, a top source of a B vitamin (thiamine) that is vital for nervous system functioning.

SODA

·         Mood Buster:  This could probably be relevant year-round since the average American drinks about 600 sodas a year!  Soda turns to fat inside the body, bringing our moods way down after the big sugar rush.

·         Mood Booster: SODA WATER WITH a little bit of ORGANIC FRUIT JUICE. This healthy replacement will taste great and make you feel good for having chosen the healthier option!

MARGARINE

·         Mood Buster: For a while, scientists weren’t sure which was healthier, margarine or butter, but recently, studies show that the inflammation-promoting, industrial fats and the high levels of omega-6 fatty acids in margarine can tamper with your mood and insulin levels.

·         Mood Booster: PASTURED BUTTER (from grass-fed cows) has more conjugated linoleic acid (which has anti-cancer properties, brain-healthy omega-3, and has been shown to cut belly fat and lower your risk for heart attack).

PROCESSED PUMPKIN SEEDS

·         Mood Buster: While raw pumpkin seeds you roast yourself are healthy, the processed ones purchased at the store are probably not.  They’re typically coated in a preservative called potassium bromated, blocking iodine from being absorbed by the thyroid.  This may cause the thyroid to stop working properly and push your mood down a slippery slope.

·         Mood Booster: RAW, HOME-ROASTED PUMPKIN/WINTER SQUASH SEEDS will help treat your body to good minerals and a natural antidepressant!

POTATO CHIPS

·         Mood Buster: They’re typically fried in oils full of omega-6 fatty acids that block omega-3 fatty acids from enhancing your mood.  Plus, frying potatoes naturally creates the carcinogen acrylamide, a substance of great concern.

·         Mood Booster: MICROWAVABLE POPCORN or BAKED RED OR BLUE-SKIN SPUDS.  The red/blue-skin spud skins are rich in phytonutrients ready to benefit your mind and body!

BAGELS

·         Mood Buster: Although I considered these “healthy” during childhood, bagels are actually packed with refined carbs that cause a huge energy crash and mood bust.

·         Mood Booster: ORGANIC, PASTURED EGGS that’ll keep you full and energized with B vitamins, zinc, and iodide for a brain and mood boost.

PEANUTS

·         Mood Buster: Packaged, salted peanuts, though easy to serve as a snack at a holiday party, are high in sodium and have questionable food additives such as monosodium glutamate (MSG), an artificial flavoring linked to migraines, weakness, burning sensations, wheezing, and difficulty breathing—not exactly what your holiday guests are looking for.

·         Mood Booster: A MIX OF omega-3-rich WALNUTS, vitamin E-rich ALMONDS, AND selenium-rich BRAZIL NUTS (selenium deficiencies are linked to depression and suicide) to keep up your energy.  If you’re looking for adding some flavor, toss in some rosemary and sea salt and roast them in the oven at 300 degrees for 15 minutes.  Interestingly enough, Rosemary is showing brain-protecting qualities in some research!

VEGETABLE SHORTENING

·         Mood Buster: I’m not familiar with this cooking ingredient—thank goodness— because it should be avoided for the same reason we should avoid margarine: omega-6 fatty acids block out the brain-building, mood-promoting omega-3 fatty acids that you should be getting.

·         Mood Booster: PASTURED LARD (as shocking as this sounds) because leic acid in lard is a monounsaturated fat linked to decreasing risk of depression.  The main saturated fat in lard (stearic acid) doesn’t cause heart disease, nor does it affect your cholesterol levels.

SUGAR-PACKED SWEET POTATOES

·         Mood Buster: Sure the words “sweet potato” make this sound naturally healthy, but this holiday dish carries multiple cups of sugar that negatively affect your brain process and mood just minutes after eating.  High blood sugar levels even cause your blood vessels to age, brain to shrink, vision and nerve function to suffer damage, and increase your risk of depression and Alzheimer’s disease.

·         Mood Booster: NAKED SWEET POTATOES because they’re loaded with beta-carotene, a brain-protecting antioxidant used to create vitamin A.  This vitamin promotes the enzymes that create mood-regulating neurotransmitters like dopamine.  Better forms of vitamin A also come from butter and eggs from  animals raised on pasture, so add a little butter if you so desire!

Let us know what alternatives you can think of or how you keep the holiday mood soaring high all season long!  And if you feel it’s too late to use these health tips, New Year’s resolutions are just around the corner…

For more info, check out http://www.rodale.com/print/9224

~ Ivana

Re-thinking my addiction to Breakfast Cereals...

I kid you not when I say I'm addicted to breakfast cereals. That's why I'm not a fan of the name "Breakfast Cereal"...I eat it for breakfast and often times as a snack throughout the day (yep, I love cereal and eat it alllll the time).  But for the sake of its true purpose, we'll call it Breakfast Cereals for now.

This morning I was watching Morning Express with Robin Meade and one of her headlines focused on a new report by the Environmental Working Group on the amount of sugars that fill our favorite cereals.  Ding! I woke up instantly and started listening in...hoping my faves weren't on the list. 

In the report, the EWG took a look at the nutritional content of 84 cereals and found that some of the cereals had more than 50% sugar by weight, ehk!  Here is the list of EWG's 10 worst Children's Cereals (I may not be a child, but children's cereals are great tasting!):

1. Kellogg's Honey Smacks - 55.6% (phew! not a fan of these but I know my mom used to love them)
2. Post Golden Crisp - 51.9%
3. Kellogg's Froot Loops Marshmallow - 48.3% (oh no! wait, the marshmallow one I don't like...I thought I was in the clear until I saw #10)
4. Quaker Oats Cap'n Crunch's OOPS! All Berries - 46.9%
5. Quaker Oats Cap'n Crunch Original - 44.4% (oh man, one of my favorites to mix with fiber cereals...)
6. Quaker Oats Oh!s - 44.4% (Quaker Oats is taking over!)
7. Kellogg's Smorz - 43.4% (Kellogg's is coming back to win the # of cereals on the list.  Oh, and a cereal calls Smorz? Sounds sugary so no surprise here)
8. Kellogg's Apple Jacks - 42.9% (the word apple can be so deceiving...)
9. Quaker Oats Cap'n Crunch's Crunch Berries - 42.3% (looks like we should just stay away from Cap'n Crunch flavors)
10. Kellogg's Froot Loops Original - 41.4% (no! I've been defeated!)

So the list was pretty disappointing from my perspective, but the good thing is that I can now make healthier cereal changes in my life. The EWG complimented the list of bad cereals with a list of Good ones:

• Amborsial Granola
• Go Raw
• Grandy Oats
• Kaia Foods
• Laughing Giraffe
• Lydia's Organic
• Nature's Path Organics
• Kellogg's Mini-Wheater
• General Mills Cheerios Original
• General Mill Kix Original
• Post Shredded Wheat
• Post Grape-Nuts Flakes
• Quaker Oats Otameal Squares Cinnamon
• Post Bran Flakes
• Post Honey Bunches of Oats with Vanilla Bunches

Along with this list comes some times on checking cereal labels:

• Look for cereals with high fiber content
• Cereals with a short ingredient list are best
• Check the sugar percentage
• Look for cereals with few or no added sugars

For more info, check out the EWG article!

~ Hannah

Non-Toxic & Heartburn Free Thanksgiving Tips!

While the probability of family taking over every part of your home, the kitchen being so packed you can hardly open the oven door to get the turkey out before it burns, and a serious food-coma to persist after a massive meal, there are two things you can do your best at avoiding this Thanksgiving holiday: hazardous chemicals and heartburn!

To help avoid hazardous chemicals, there are several simple steps you can take:

1.      Cook in stainless steel cookware or cast iron cookware.

2.      Eat on glass plates—they’re lead free!

3.      Bake on stainless steel or glass bakeware.

4.      Eat organic J

When it comes to heartburn, it may be a little more difficult to manage, but not impossible!  It is estimated that 42% of Americans suffer from heartburn at some point in their lives.  Heartburn is a burning sensation in the chest that often radiates upward into the neck and throat.  Although there are many causes of heartburn, the primary cause is gastroesophageal reflux disease (GERD).  GERD is the condition in which the acidic contents of the stomach leaks back into the esophagus, causing burning irritation.  Our odds of experiencing heartburn can also be increased by what we eat.  For example, coffee, tea, and other caffeinated drinks can relax that lower esophageal sphincter (LES) which then allows the contents of the stomach to reflux into the esophagus.  In addition, over-eating, eating late at night, and even wearing tight clothing can contribute to heartburn! 

Whatever the cause, our eating habits can often add to the amount of heartburn we feel.  For this reason it is important for sufferers of heartburn to watch what they eat.  Dr. Jaime Koufman, author of “Dropping Acid: The Reflux Diet Cookbook and Cure,” offers many recipes for dishes that are low in acid and may help you avoid heartburn during this holiday season. Here are a few of Dr. Koufman’s holiday themed recipes. 

Happy Thanksgiving Week!

~Jessica

More info:

http://well.blogs.nytimes.com/2011/11/08/a-heartburn-free-thanksgiving/

http://informahealthcare.com/doi/abs/10.1185/03007990903553812

6 Reasons to Eat Organic Foods

“Organic foods” are defined as foods that are grown without the use of modern, synthetic products (such as pesticides and chemical fertilizers), do not contain genetically modified organisms, and are processed without industrial solvents or food additives.  In other words, organic is the natural choice.  Below are a list of reasons why going organic is a great choice for your body, your family and the environment:

1.      Overall health. My main reasoning—and the most obvious—for eating organic foods is overall health. Studies about the detrimental effects of synthetic products on our health are rampant across the media, and by eating organic, I’m taking one big step towards avoiding these synthetic products.  However, there are many more benefits to buying organic that are not as obvious as health concerns. 

2.      Water supply. Growing organic food is also better for our water supply.  Pesticides used by industrial farmers inevitably make their way back into our water supply.  The U.S. Geological Survey recently tested the groundwater quality at several locations and detected at least one pesticide in every stream tested.  Unfortunately, this problem will only get worse as we continue to use pesticides on an industrial scale.  Going organic means keeping pesticides out of our environment—sounds good to me!

3.      Nutritional value. Another reason eating organic foods is a great choice is their intrinsic health. Simply put, organic foods have higher nutritional value than non-organic foods.  The chemicals used to keep our non-organic fruits and vegetables looking beautiful right up to the dinner plate actually kill microorganisms in the soil they are grown in. These chemicals prevent soil from enriching our food with nutrients; but organic foods avoid this problem! 

4.      Healthy soil. Not using chemicals in soil helps keep soil healthy. This healthy soil feeds the organic plants, which give carbon back in return.  This process leaves us with better soil in the long run and a healthier environment.

5.      Fewer carbon emissions. Organic foods are also better for the environment because organic foods more often than not are locally grown.  Locally grown foods don’t have to be trucked across the country, which helps reduce carbon emissions.

6.      Taste! Lastly, organic foods simply taste better!

Some people have been slow to catch the organic craze, often saying that the extra cost is not worth it.  However, as organic food becomes more popular and more and more people start growing it, prices will continue to fall.  Take a walk around your local farmer’s market and you may be surprised to find that often times the prices are comparable to non-organic foods, especially if you buy fruits and vegetables in season.

Organic food is an investment in your life that will pay off in the long run.  It will keep you healthier and happier.  What more could we ask for from our food?

~ Jessica

Resources:

Rodale Article 1

Rodale Article 2

Eat This Not That ~ Summer Goodies!

Fair Foods

Cotton Candy or Caramel Apple?
Cotton candy! Cotton candy has about 220 calories and 0 grams of fat while the caramel apple has up to 365 calories and 6 grams of fat. Aside from lower calories and fat counts, cotton candy is much more fun to eat and a lot less sticky!

Gryo or Sausage and Peppers on a Roll?
Pick the gyro! A gryo has about 593 calories and 12 grams of fat while the sausage on a roll has 669 calories and 45 grams of fut. Plus, in a gryo you can add some healthy veggies like summer tomatoes and fresh lettuce.

It's Getting Hot out Here...

Very Berry Strawberry Ice Cream or Light Raspberry Chip Ice Cream Shake?

Both from Baskin Robbins, and honestly, the answer isn't that obvious! 5 ounces of strawberry ice cream has about 280 calories and a large shake has 1,160 calories.  Gee...sounds like you can have a bunch of ice cream scoops instead of that light shake!

Weekend Cookouts

Ground Sirloin or Turkey Burger?
While the turkey burger seems like the right choice, th eground sirloin actually comes in with slightly fewer calories and fat.  The turkey burger often requires a lot more ingredients to get the turkey to stick and taste better.

Movie Night 

Soft Pretzel + Bag of Sour Patch Kids or Large Buttered Popcorn?

Get double the goodies with a soft pretzel and sour patch kids...coming in with much fewer calories and fat than a tub of buttery popcorn.

Peanut M&Ms or Junior Mints? 
Pick the junior mints, which have fewer calories and fat grams. And fresher breath I presume!

Take Me Out to the Ball Game

Nachos or Slice of Pizza?

Pizza pizza! A slice of pizza give you portion control and has around 272 calories, 10 grams of fat.  On the other hand, a tray of nachos (um then there's the cheese!) has up to 1,101 calories and 59 grams of fat.