Need a quick energy boost? Grab a handful of grapes!

From a young age we would grab a handful of grapes as a quick and tasty snack on our way out to play with friends. It’s such a refreshing snack and it gave us a fast energy boost, thanks to the carbohydrates. It wasn’t until we were older that we found out just how beneficial to our health that they actually are!

Three-quarters cup of grapes contain just 90 calories, no fat, no cholesterol, and virtually no sodium. Although our Mom typically used to buy green grapes the most frequently, all grapes, red, green, and black, contain powerful antioxidants called polyphenols that can help preventmacular degeneration and cataracts. Plus they have been shown to improve vessel function and blood flow, which can lower blood pressure. They are rich sources of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. While there is absolutely nothing wrong with simply grabbing a handful of grapes on-the-go, there are all sorts of unique ways to include grapes in your diet. A quick and easy trick to make grapes sweeter and a bit more creative, freeze them! Freezing grapes gives them a sorbet or popsicle-like taste, especially refreshing on a hot summer day. Or cut up your grapes and toss them in with your salad or with your yogurt and granola.

Or try this classic grape salsa:

Classic Grape Salsa

Ingredients: (Serves 8)

2 cups coarsely chopped California seedless grapes (use all 3 colors)

½ cup chopped green onions

½ cup diced fresh chilies (or diced, canned Anaheim chilies)

2 tablespoons chopped fresh cilantro

2 tablespoons vinegar

1 clove garlic, minced

1/2 teaspoon salt

Directions:

1. Combine all ingredients in medium bowl and mix well

2. Let stand at least one hour before serving.

3. Drain off excess liquid before serving

Nutritional Info per serving:

Calories: 38, protein: .6g, Carbohydrate: 9g, Fat: .3g, Fiber: .7g

Coconut Milk?!

Good bye manic Mondays! Today you can find the answer to your burning question about coconut milk! Have you heard that it’s good for you or bad for you?

Although, new research is always being conducted, you may be surprised to know that coconut milk’s got some good and some bad health attributes. First, you should know that coconut milk comes from squeezing grated coconut meat and should not be confused with coconut water which is the liquid that pours out when you crack open a young green coconut. The water has roughly 40 calories per cup, zero fat, and zero protein. Its claim to fame: hydration. The milk, well, it’s got loads more calories, but more on that in a minute.

Among other things, coconut milk is one of nature’s most prominent energizers. It’s a rich source of manganese which helps stabilize blood sugar levels to keep your energy level steady so you don’t crash. It also contains multiple B vitamins which are essential for fueling your activity all day long. Coconut milk is a good source of fiber, which also contributes to this effort, and helps to keep you satiated. Of course, when you feel satiated, it’s easier to keep cravings in check, which is quite helpful when it comes to weight loss.

However, coconut milk contains saturated fat called medium-chain fatty acids, which are processed by your body in a unique way. Some research shows that consuming these types of fatty acids can stimulate your metabolism, which might or might not lead to weight loss. On the other hand, much research shows that the saturated fat like that found in coconuts actually contributes to heart disease and has a lot of negative health effects. What’s more, 1 cup of coconut milk will set you back more than 550 calories and 57 grams of fat! Add that to your daily diet and you’ll gain a pound a week and negate any of the weight loss benefits that may come from the medium –chain fatty acids in the coconut.

So do we recommend coconut milk for our clients?

If you want to flavor a meal, certainly add a tablespoon here or there—we’re the first to admit it’s pretty tasty! But if you’re like most of us and want to watch your waistline, we say forget about drinking it, the calories will likely cost you your chance at a flat tummy and the saturated fat in the coconut is still a topic of debate amongst scientists!

Healthy and Energizing Popcorn!

Are you looking for a light snack that will both fill you up and boost your energy?  How about a long time favorite - popcorn! 

 

Popcorn is light and airy and full of whole grains, meaning it’s got fiber that will keep you full, your blood sugar levels regular, and your energy high!  It’s also full of B vitamins, which help convert food into energy you can use.  And with only about 31 calories per cup, it’s the perfect energizing snack! 

 

We love to make our own air popped popcorn so we can avoid unnecessary calories and chemicals and decide what flavoring we want.  When we’re in the mood for a savory snack, we’ll season it with an olive oil cooking spray and a dash of pepper. Sometimes we even add a pinch of chili powder.  If we’re in the mood for something sweet, we sprinkle it with a little bit of sugar and extra cinnamon.  If we’re unsure, we add a little olive oil spray, pepper, and a dash of sugar for our own spiced up version of kettle corn! 

 

And whether we’re in a sweet or savory mood, the crunch is always satisfying!

Guilt-Free Triple Chocolate Pie

Why not make a guilt-free dessert that won't weigh you down and make you feel sluggish--Triple Chocolate Pie! It's a lightened up version, so it will keep your energy level high all day long.

 

Preparation time: 20 minutes

Start to finish time: 4 hours 20 minutes

Makes: 10 servings

Ingredients:

1 package (1.4 oz) fat-free, sugar-free instant chocolate pudding mix

1 3/4 cups fat-free milk

1 teaspoon vanilla

1/2 of a package (8 oz) fat-free cream cheese, softened

1/2 of a container (8 oz) frozen light whipped dessert topping, thawed

1 (6 oz) chocolate-flavor crumb pie shell

1 cup fresh raspberries or Cascadian Farm® frozen raspberries, thawed

1 tablespoon grated semisweet chocolate

 How to prepare:

1. In a medium bowl, prepare pudding mix according to package directions using the 1 ¾ cups of milk. Stir in vanilla. Set aside.
2. Place cream cheese in a large microwave-safe bowl. Microwave, uncovered, on 100% (high) for 15 seconds; stir. Microwave on 100% (high) for 15 seconds more. Beat cream cheese with an electric mixer on medium speed for 15 seconds. Add half of the pudding mixture; beat until smooth. Add the rest of the pudding mixture; beat until smooth. Fold in half of the whipped topping. Spread mixture in pie shell. Chill 4 to 24 hours, or until set.
3. Top individual servings with the remaining whipped topping, raspberries, and grated chocolate.

 Nutritional Information: 1 slice: Calories 160 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2 1/2g, Trans Fat 1g); Cholesterol 0mg; Protein 5g % Daily Value; Vitamin A 2; Vitamin C 6; Calcium 10; Iron 4

Goodbye Weekend Blues

We’ve reached the end of another weekend! Did you go a little overboard and now have the Monday blues? It happens to the best of us. Whether you’re feeling the affects of too much alcohol or just need a little boost, here are some tips that will help you recover and be ready for your upcoming week.

First off, caffeine of any sort will NOT help you feel energized and headache-free. This is a common misconception, but actually caffeine can make matters worse since your hangover symptoms are primarily caused from dehydration. So resist the urge to reach for it for a cure.

So what’s the answer to a hangover? Drink as much water as you can! If you can drink water throughout the night then you can actually prevent a hangover! The best way to do this is alternating between drinks with water. If you have trouble drinking only water, coconut water also can work well for your headache and some people find it a refreshing alternative. Coconut water has electrolytes like sports drinks do but without the sugar! It will help you to rehydrate so that you feel more clear-headed and ENERGIZED.

In fact, you can use coconut water in a mixed drink instead of soda or a fruit juice, to make a delicious cocktail. In general, try to avoid these sugary additives to drinks, as they will be sure to crank up the caloric content of the drink as well as your hangover the next day.

Some mix drinks with club soda, but be warned the carbonated mixes make you intoxicated quicker because the carbonation expedites the pace that alcohol reaches your small intestine and absorbed into the blood stream! The type of alcohol you choose to consume will have an impact on the degree of your hangover as well. Try to always go for the less sugary sources. A lot of alcohol brands are now making a low sugar option.

Zucchini Noodles with Chicken and Tangy Peanut Sauce

Power through your week with this light and refreshing dish! We all love a tasty pasta dish- but how about a creative change from the usual spaghetti and tomato sauce? 

Vegetable “noodles” are the perfect substitute. You can even twirl your fork and scoop up your food just as you would with spaghetti! The chicken provides satiating protein, while the vegetables add a lighter side to the meal to keep you feeling full without making you sluggish. The peanut sauce finishes off the dish with a tangy bite!

 

Zucchini Noodles with Chicken and Tangy Peanut Sauce

Ingredients:

2 cooked chicken breasts, either boiled or pan-fried
4-6 medium-sized zucchini and summer squash
2 large carrots
About 1/4 cup chopped cilantro
About 1-2 tbsp sesame seeds

Peanut Sauce:
1/2 cup peanut butter
1 tbsp soy sauce
3 tbsp rice vinegar
2 tsp sesame oil
1/2 tsp minced garlic (or more)
1/2-1 tsp granulated sugar (depending on taste)
At least 1/4 cup water (add 1-2 more tablespoons depending on texture)

Directions:

1. First, prepare your chicken breasts by either shredding the chicken (if you prefer to boil it) or by dicing it (if you prefer to pan-fry it). Set the chicken aside.

2. Next, make the peanut sauce by whisking all the ingredients together in a medium bowl. Start by adding 1/4 cup water as the recipe suggests, and if the sauce is too thick for your taste, add additional tablespoons water to reach desired consistency.

3. Lastly, prepare the zucchini, squash, and carrot ribbons by using a peeler. Hold the stem end of the squash in one hand and drag the peeler from the top to the bottom to create the ribbons. "Julienne" all the vegetables, keeping the carrots separate from the squash and zucchini. Briefly blanch the vegetables in a pot of boiling water by adding the carrots first for about 2-3 minutes, and then adding the zucchini and squash for another 1-2 minutes (it gets tender very quickly). Drain the hot water, immediately add cold water to stop the cooking, and once the vegetables have cooled, drain the water again.

4. Assemble the dish by putting some of the vegetable ribbons on a plate and topping them with diced or shredded chicken, then the peanut sauce, and chopped cilantro and sesame seeds. Serve at room temperature, but can also be served cool (if you would like to refrigerate ingredients before serving).

Beat The Heat With This Refreshing Salad

Summer is approaching fast, and staying cool will soon be a high priority. Stay healthy and refreshed with this deliciousrecipe for cucumber salad! This cool, high-water dish is refreshing and will help you to stay awake. It’s light, so it won’t weigh you down and make you feel sluggish.

Tomato Cucumber Salad

Ingredients:

Chop into small ¼ inch cubes:

4 small cucumbers

2 medium tomatoes

½ medium white onion

2 tbsp olive oil

1 tsp cracked pepper

Juice from one lemon

Optional: add 2 tbsp of chopped mint leaves

Preparation:

Mix and enjoy!!

Enjoy this cold and your taste buds will appreciate all of the flavors the coolness brings out in your favorite summer vegetables.