A Sweet Thanksgiving Side Dish

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Baked Sweet Potato Fries with Cinnamon

Forget the marshmallows- these sweet potatoes are sweet, tasty, aromatic and straight-up comfort food, sans grease! These baked sweet potato fries are naturally sweet and flavored with cinnamon to enhance the taste of this fall favorite! Sweet potatoes offer a ton of beta-carotene, a precursor form of vitamin A, along with fiber and a creamy taste, while being naturally low in fat! Instead of baked yams with butter and marshmallows, relish the real flavor of these potatoes without all of the extra calories!

Ingredients (serves 4):

2 medium sweet potatoes

1 tsp cinnamon

3 Tbsp canola oil

1/2 tsp ground black pepper

Dash salt

Non-stick vegetable oil cooking spray

Directions:

1. Preheat oven to 400 degrees.

2. Wash sweet potatoes well. Dry with paper towel (the skin is included in this recipe).

3. Slice sweet potatoes in half. Cut each half into strips (approximately 1/2 in thick, or to desired thickness).

4. Spray baking sheet or casserole dish with cookin spray. Place sweet potato strips on baking sheet/in casserole dish.

5. Drizzle oil over sliced sweet potatoes. Add salt, pepper and cinnamon. Mix well and arrange in thin, single layer.

6. Bake for 45 minutes- 1 hour (depending on desired crunchiness), mixing every 15 minutes. Fries should be soft and slighty crunchy. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 151 calories, Fat 11 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 60 mg, Carbohydrates 12 g, Fiber 2 g, Sugar 5 g, Protein 1 g, Calcium 29 mg.

Roasted Chickpeas

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A friend of mine gave me this recipe – and I am so glad that she did! These chickpeas are warm, have a slight crunch and are completely addicting! A great substitute for chips, french fries or buttery popcorn, this snack offers healthy unsaturated fat, fiber, protein and a ton of minerals, all for under 150 calories per serving! Best of all? You will start craving these instead of fried foods – they are just as good, if not better!

Ingredients (serves 4):

1 15 oz can garbanzo beans (chickpeas)

2 Tbsp extra virgin olive oil

1 dash salt

1 dash cayenne pepper

1/8 tsp ground black pepper

1/8 tsp garlic powder

Directions:

1. Preheat oven to 425 degrees.

2. Open can of chickpeas and place in colander . Rinse and drain. Pat dry with paper towel.

3. Transfer chickpeas to medium bowl. Add olive oil and spices. Mix well with spoon.

4. Lay chickpeas on baking sheet in a single, flat layer.

5. Place baking sheet in oven and bake for approximately 40 minutes, or until desired crunchiness. Mix every 15 minutes. Serve warm.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 146 calories, Fat 9 g, Saturated Fat 1 g, Cholesterol 1 mg, Carbohydrates 17 g, Fiber 4 g, Sugars 0 g, Protein 5 g, Calcium 33 g, Sodium 40 mg

*note: the sodium content of this dish is based on using no salt added beans. By rinsing and draining the beans, you will remove most of the salt if your beans are canned with salt. You can also choose to make your own chickpeas from dried beans with no added salt.

Warm Kale And Butternut Squash Salad

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This warm salad will make you feel like you’re eating comfort food in these dropping temperatures! This dish, which can be a snack, a side dish, or a perfectly adequate meal if you add some protein, makes use of some of fall’s best treasures. Butternut squash is a winter squash that supplies a ton of beta-carotene (A precursor form of vitamin A), along with vitamin C, vitamin K, potassium and fiber. Also, kale is a nutritionally power-packed leafy green that offers up even more vitamin C, vitamin A and vitamin K, along with iron, calcium and a ton of other vitamins and minerals. The acidity from the lemon juice helps to break down the nutrients in kale in order to increase bioavailability, and also helps to counteract the bitter taste of this green.

Ingredients (serves 2):

4 C kale, chopped (with stems removed)

1.5 C cubed butternut squash

1/2 lemon

1/4 tsp ground black pepper

dash salt

2 Tbsp extra virgin olive oil

Directions:

1. Preheat oven to 425 degrees.

2.Place cubed squash on baking sheet and drizzle 1 Tbsp olive oil over squash. Add dash salt and dash ground black pepper. Bake in oven once preheated approximately 45 minutes, mixing every 15-20 minutes.

3. Chop kale and remove large stems.

4. Add remaining 1 Tbsp olive oil to skillet and warm over medium heat.

5. Add kale to skillet. Cook approximately 5 minutes, stirring often.

6. Squeeze juice from 1/2 lemon over kale and mix well. Add remaining black pepper to kale. Allow to cook another 5 minutes, stirring often.

7. Combine kale and squash and mix. Serve warm.

Nutritional Analysis Per Serving:

Calories 252 cals, Fat 15 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 31 g, Fiber 5 g, Sugars 4 g, Protein 6 g, Calcium 246 mg, Sodium 142 mg

A Pasta Dish With Pumped Up Nutrition

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Craving pasta? Have no fear! This pasta dish will fill you up without weighing you down! The whole wheat pasta offers fiber and nutrients that aren’t naturally present in refined, white pasta. This will help to pump up the nutrition of this dish and may keep you fuller, longer. Also, this pasta dish isn’t loaded with fat – instead, it contains a ton of veggies, with a modest amount of healthy fat (mostly monounsaturated fat from the olive oil). The fat aids in the absorption of vitamins A and K, both present in this dish from hefty amounts of tomatoes and spinach! The best part about this dish? It can be ready in about 25 minutes! Easy dinners just got a whole lot healthier!

Ingredients (serves 6):

6 oz whole wheat thin spaghetti or angel hair

3 C spinach, raw

1.5 C grape tomatoes

1 container (3.5 oz) low-fat feta cheese, crumbled

2 large cloves garlic

1 small onion

8 Tbsp extra virgin olive oil

1/2 tsp ground black pepper

Directions:

1. Boil water in large pot for pasta.

2. While pasta is boiling, chop onion, and tomatoes and mince garlic. Tomatoes should be cut into quarters.

3. Pour 2 Tbsp olive oil in medium skillet and heat over medium heat.

4. Place onion in skillet and heat approximately 5-7 minutes, until soft and translucent. Stir occasionally.

5. Add garlic to skillet. Continue cooking 2-3 minutes, stirring occasionally.

6. If the water is boiling at this point (it most likely will be) then add pasta. If you’d like, break pasta in half before adding to water. Stir pasta occasionally.

7. Add tomatoes to skillet. Continue cooking 5-7 minutes, stirring occasionally. Add spinach and black pepper. Allow spinach to wilt (about 2-3 minutes).

8. When pasta is done cooking (approximately 7-9 minutes), drain. Place remaining 6 Tbsp olive oil in pot and lower to low-medium heat.

9. Add pasta to large pot with olive oil and mix ingredients. Add veggie mixture from skillet to pasta and stir. Heat approximately 2 minutes.

10. Add feta cheese and stir. Heat approximately 2 minutes. Divide into 6 portions and serve.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 319 calories, Fat 22 g, Saturated Fat 4 g, Cholesterol 5 mg, Carbohydrates 26 g, Fiber 4 g, Sugars 3 g, Protein 8 g, Sodium 248 mg, Calcium 83 mg

Ab-mazing!

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Dreaming of a toned core? Start moving! This ab workout will put your workout routine in overdrive and give you the kick in the *abs you need to get strong and solid!

Set Up

Place a mat on a hard floor and lay in a supine position (lay on back, with face looking toward the ceiling). Hold a medicine ball (approximately 2-6 pounds) overhead, with arms straightened overhead. Lift feet and hands approximately 6 inches off of the ground. Feet and hands should not touch the ground for the remainder of this exercise. Take a deep breath in and proceed to position A.

Position A

Engage your core and slowly lift your legs and arms so that your feet almost touch the medicine ball in your hands over the center of your core. Your back should be raised slightly off of the ground at the end of this position. Hold for 2 counts.

This move can be tricky – perform it in front of a mirror, if you can, to ensure proper form!

Position B

 Exhale and slowly lower legs and arms, so that both are back to the original position (approximately 6 inches off the floor). Hold for 2 counts. Moving from position A to position B is one rep.

Complete 2 sets of 20 reps.

If you find this move difficult (and it is!), start without the medicine ball in order to maintain perfect form. Do not strain your neck while performing this exercise. If you are using a medicine ball, begin with a light weight. Increase the weight of the medicine ball if you feel you are able, but do not increase the weight past 10 pounds (and many people will most likely prefer a 4 or 6 pound medicine ball). If this move is still too simple, or you are mastering it well, increase the number of sets you perform to 3.

*Prior to beginning any fitness regimen, please consult your physician and make sure that you are fit to engage in such activity. If you feel unfit to perform this or any other recommended exercise, or feel faint, ill, injured or uneasy while performing an exercise, stop immediately and seek medical attention. 

Very Veggie Burrito

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there is a ton of nutrition inside this vegetarian burrito!

Enjoy this veggie burrito and get a hearty dose of fiber, protein, and a ton of vitamins including vitamin C, and beta-carotene (a precursor form of vitamin A that can be converted by your body). This easy-to-make dinner is filling, completely vegetarian and delicious! Enjoy with a few friends or eat 1/4 of the contents (for one serving) and save the rest for a meal later in the week. Craving more protein? Add in some tofu! However, rice and beans do offer all essential amino acids, when combined, meaning that this meal offers a complete protein – sans meat!

Ingredients (serves 4):

4 whole wheat tortillas (approximately 6″ in diameter)

2 C brown rice (cooked)

2 C black beans (if using canned, rinse and drain prior to using)

1 small onion

1 red bell pepper

2 oz reduced-fat shredded cheddar cheese

1/8 tsp chili powder

1/8 tsp cumin

1/8 tsp ground black pepper

1 Tbsp olive oil


Directions:

1. If using dried black beans, soak overnight according to package directions. If using canned beans, skip this step.

2. Cook rice according to package directions.

3. While rice is cooking, chop onion and bell pepper. If using canned beans, rinse and drain beans. If using pre-soaked dried beans, remove from fridge and drain.

4. Pour olive oil in medium skillet and warm on medium-heat.

5. Add onion, pepper and spices (chili powder, cumin, ground black pepper). Allow to cook 8-10 minutes, until onion and pepper is tender. Stir occasionally.

6. Once rice is done cooking, add rice and beans to skillet. Allow to cook approximately 5 minutes. Stir occasionally.

7. Warm tortillas in microwave (approximately 15-30 seconds).

8. Remove burrito contents from heat. Divide contents between 4 tortillas (or eat 1/4 now and save the rest for leftovers!)

9. Sprinkle cheese (about .5 oz) on top on each burrito, while opened.

10. Wrap burrito by folding in opposite sides. Enjoy!

The Goods: What’s Inside?

now just wrap it up!


Nutritional Analysis Per Serving (1 burrito):

Calories 390 cals, Fat 10 g, Saturated Fat 3 g, Cholesterol  8 mg, Carbohydrates 59 g, Fiber 18 g, Sugar 2 g, Protein 17 g, Sodium 368 mg, Calcium 283 mg

Do The Twist!

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Stumped for a good move to incorporate into your workout routine? Try out this move for your abs! This move will primarily target your obliques and rectus abdominis muscles. Also, your glutes and many of your leg muscles will feel the effects of this move!

The Twist

Set up

Start out by laying supine on a mat on a hard floor, holding a medicine ball in hands. Lift your back off the mat so your back is at roughly a 60 degree angle with the mat. Lift your legs off the ground, balancing on your glutes, with both legs slightly bent at the knee. Your feet should not touch the ground through the remainder of the exercise.

Position A

Straighten your right leg and bend your left leg as you engage your abs, inhale and rotate your core and the medicine ball to your right side. This is position A.

Position A

Position B

Engage your abs and breathe in as you rotate your core toward the left, bringing the medicine ball over to your left side and switching the positioning of your legs (bend your right leg and straighten your left leg). Exhale as you reach position B. Repeat this move as you inhale and continue to move from position A to position B.

Position B

One rep is the complete rotation of position A to position B. Perform 3 sets of 15 reps.

I suggest starting with a 2 or 4 pound medicine ball, unless you are familiar with moves similar to this one and are comfortable with a larger weight. It is easy to strain your neck and/or back if you use a weight that is too heavy. If you feel as though the weight you choose is too light, increase your weight accordingly. Also, if you feel as though your form becomes faulty while using the weight, lower your weight or forget about the medicine ball completely. You can always add more weight later on!

*Prior to beginning any fitness regimen, please consult your physician and make sure that you are fit to engage in such activity. If you feel unfit to perform this or any other recommended exercise, or feel faint, ill, injured or uneasy while performing an exercise, stop immediately and seek medical attention. 

Have Your Candy – And Eat It, Too!

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 Trick or Treat – Give Me Something GOOD to Eat!

Halloween is around the corner – and that can mean a LOT of extra fat and sugar. Whether you have candy around because of trick-or-treaters, friends, children, or your own feeling that October merits candy, don’t sweat it! My advice? Enjoy the holiday and all of its goodies in moderation! Here are some healthy tips to help you enjoy your holiday – guilt-free!

*photograph courtesy of: http://newamericanacuisine.com/

1. Remember the Fundamentals of Good Nutrition: Balance, Variety and Moderation

You CAN enjoy candy as part of a balanced diet. That is, fuel your body with foods that actually offer, well, fuel! Then enjoy some candy, in moderation, knowing that you have fueled your body right and can afford to enjoy a craving every once in awhile! Deprivation will only make your feel like you “deserve” a treat and, truth is, if you practice good nutrition, there is often a little wiggle room to enjoy “empty calories” every once in awhile, if you wish!

2. Why Not Have Some Nutrition With That Candy?

*Photograph courtesy of: http://www.bourbonblog.com

To get into the spirit of fall and Halloween, you can enjoy healthier candy options! My favorites are candy apples or caramel apples. Granted, there are definitely healthier ways to eat apples. But, if you’re craving some candy, it can’t hurt to sneak in some nutrition with all of that sugar! A fun activity is making your own at home, using easy store-bought mixes that create sweet apple-y goodness in no time. For some extra nutrition (along with some extra calories), use caramel or candy as glue for chopped peanuts, dark chocolate pieces or any other topping you’d like! These toppings, specifically, offer some extra nutritional value to the candy, but remember, this is YOUR treat so top it with whatever you’d like! Other ways to get some sweet nutrition out of candy? Dark chocolate dipped fruit! My favorites are strawberries and bananas.

3. Some Sweet News for Chocolate Lovers

Dark chocolate has a ton of nutritional benefits! Don’t overdo it- remember the principle of moderation. However, if chocolate is your thing, don’t sweat it! Look for dark chocolate that is at least 70% cocoa, since this is the minimum amount that will offer nutritional benefits, such as antioxidants. Also, some studies have suggested that dark chocolate aids in a favorable HDL:LDL cholesterol ratio. In other words, those who enjoy dark chocolate over other types of chocolate (milk, white) tend to have more of the “good” cholesterol (HDL) and less of the “bad” stuff (LDL). Once again, this is not proven, but it has been reflected in some studies. That being said –  enjoy in moderation!

*Photograph courtesy of http://www.alzcareblog.com

Wrap Up Some Good Nutrition for Breakfast With This Healthy Breakfast Burrito!

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On the go or right at home, this recipe is a breakfast MUST! This breakfast burrito takes less than 15 minutes to make and can be wrapped up to eat once at your desk, or it can be enjoyed steaming hot – right off the stove. This is a tasty, satiating breakfast that offers up some great nutrition to fuel your body for the day! I recommend using whole eggs, since most of the nutrition is in the yolk (most scientific studies suggest that the cholesterol in eggs does little to affect cholesterol levels, but if you are concerned about cholesterol or calories, use egg whites instead). Feel good fueling up, knowing that you are supplying your body with folate, beta-carotene, vitamin C, fiber, protein and a ton of other nutrients to get your day going!

Breakfast Burrito

Breakfast Burrito

Ingredients (serves 1):

.5 oz low-fat feta, crumbled (approx 1 Tbsp)

2 Tbsp onions, chopped

1/2 C spinach, raw

2 eggs (or egg white equivalents)

1/2 small tomato

Nonstick vegetable oil cooking spray

1 whole wheat or multigrain tortilla (approx 6 inches in diameter)

Dash ground black pepper

almost done!

Directions:

1. Spray small skillet with nonstick vegetable oil cooking spray. Warm skillet on medium heat.

2. Crack 2 eggs (or pour egg whites into bowl). Scramble with fork or whisk. Set aside.

3. Chop onions. Place in skillet. Allow to cook 5-10 minutes, until translucent and slightly browned. Stir occasionally with spatula.

4. Chop tomato. Add to skillet.

5. Add spinach to skillet. Cook until wilted, approximately 2 minutes. Stir occasionally with spatula.

6. Pour scrambled eggs into skillet. Allow to cook until dry, stirring occasionally  with spatula (approximately 7 minutes.

7. Add feta cheese. Cook for 1 minute, until cheese is slightly melted and warmed. While cheese is warming, place tortilla on microwavable-safe plate and warm in microwave (approximately 20-30 seconds).

8. Transfer skillet contents to center of tortilla. Fold in opposite sides of tortilla to wrap up and slice in half. Enjoy!

*If you are on the go, wrap up the breakfast burrito in tin foil to keep hot and consume as soon as possible.

The Goods: What’s Inside?

now just wrap it up!

Nutritional Analysis Per Serving:

*note: nutritional analysis uses 2 large eggs (not egg whites)

Calories 275 calories, Fat 14 g, Saturated Fat 4 g, Cholesterol 376 mg, Carbohydrate 18 g, Fiber 9 g, Sugar 3 g, Protein 20 g, Sodium 593 mg, Calcium 162 mg

a Lulu-athlon!

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Dana, Erica and Me after the Lulu Lemon East Meets West Event in Central Park!

Last weekend, I joined my sister and her friend and completed a Lulu Lemon luluathlon! Not quite a triathlon – but definitely a fun fitness challenge! We started off by spinning at Flywheel  for 45 minutes, (thanks for the complimentary class!) and then ran 2 miles to central park where we completed about an hour of boot camp, thanks to AS1! We filled the boot camp portion of the event with squats, burpees, push-ups and dips right on the green grass of central park. Lulu Lemon called this event East Meets West, and the strength training portion created some competition between East and West siders! I hope Lulu Lemon continues to do events like this one, because it was a perfect way to spend some quality time with my sister and some friends on a sunny saturday! Best of all – the event was totally free (with the exception of the lulu lemon tank I felt compelled to purchase before the event)!

My sister (Dana) and me!