Healthy Halloween Treats to Scratch That Sugar Itch

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Healthy Halloween Treats to Scratch That Sugar Itch

We're constantly surrounded by sugary treats and temptations. And not just around Halloween! These days hidden sugar is lurking everywhere in the products we buy. In my post last week I shared the facts about sugar in our diet, how much is ok to eat and whether popular sugar substitutes are actually healthy. Just in time for Halloween here are a few of my favorite “healthier” treats. So if you need a sweet treat fix try this microwave chocolate mug cake (only 100 calories!) or this pumpkin mug cake. And these homemade peanut butter cups are fantastic (because remember, healthy fat can be good for you!). And finally, spruce up your fruit with these spooky ghost fruit kabobs.

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The Complicated Case Against Simple Sugar

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The Complicated Case Against Simple Sugar

Before you throw the book at all sugars, let’s review a few facts. If you were around in the 80s and 90s you likely recall the low-fat diet craze (who didn’t kill an entire box of SnackWell’s pulling an all nighter in college?). Nutritional experts, government agencies and industry pointed the finger at fat as the culprit for our obesity epidemic and a slew of other health issues like diabetes and heart disease. Fast forward to today and we now know that fat is not the demon we once made it out to be and in fact fat is a necessary part of our diet that helps control hunger, absorb vital nutrients and help fight against disease. Having acquitted fat, sugar (most notably “processed” or “added” sugar) now sits in the witness stand and is taking the wrap for our health problems. So let’s review some hard facts about this fundamental molecule and our complicated, and sometimes emotional, relationship with it. 

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25 Nutrition Experts & Foodies Share Their Favorite Smoothie Recipes with Yogurt

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25 Nutrition Experts & Foodies Share Their Favorite Smoothie Recipes with Yogurt

Yogurt is a good go-to healthy snack, but a yogurt smoothie is an extra-special, tasty treat that combines the creamy thickness of yogurt with a variety of other nutrient-packed, delicious ingredients, from fresh fruit to chocolate, honey, kale or spinach, and so much more. Check out my favorite recipe and recipes from 24 other fitness pros in this Edible Arrangements Blog post.

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Crunchy Food Truck Fish Tacos

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Crunchy Food Truck Fish Tacos

Ok, don’t laugh. Because when I first tried these I thought NO WAY. But honestly, these crunchy fish tacos rival those of any food truck and are actually pretty healthy and super easy to make. The secret ingredient? Trader Joe’s fish sticks. Yup. Fish sticks. All you have to do is bake these little suckers in the oven and place two inside of corn tortilla with your favorite toppings (I keep it simple with lettuce for texture, a little Mexican blend cheese, salsa and low fat sour cream). You can also try shredded cabbage, avocado/guac, hot sauce, etc. Have fun with it!

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Go NUTS with Homemade Almond Butter

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Go NUTS with Homemade Almond Butter

Om nom nom. Ever since Allison Tibbs taught me how to make homemade almond butter I've been drooling over it. Super simple to do. And way tastier than anything store bought. It's awesome plain (doesn't even need salt) or you can jazz it up with cinnamon or vanilla extract. Like all healthy fats, it's super nutritious, but watch your serving sizes as almonds are high in calories.

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How Can I Get More Protein?

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How Can I Get More Protein?

After reading my Guide to Eating Clean and Getting Lean and determining their caloric and macronutrient needs most of my clients' first realizations is that they need to get more protein. Whether you are "eating to your macros" or not, most of us could benefit from getting more high quality protein into our diets so I've compiled a list of my favorites that include lean meat; eggs; dairy; beans, legumes and nuts; veggies, grains and supplements that are high in protein. 

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"Good" Fats, "Bad" Fats and Every Fat In Between

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"Good" Fats, "Bad" Fats and Every Fat In Between

Anyone who lived through the 80s and 90s was hit with a barrage of messages from the government, nutrition “experts” and big consumer brands that dietary fat was the devil. We pointed the finger at fat as the cause of obesity, heart disease, diabetes and other nasty health issues. And thus began the rise of the low fat diet craze (SnackWells, SlimFast and Baked Lay’s--Oh my!). Current research confirms that “healthy fats” are actually quite necessary and beneficial for health. But certain “bad fats” should continue to be avoided. And to make it a little more confusing some fats fall in the “middle” and need to be eaten in moderation. So let’s clear things up.

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Don't Tell This Guy That "Calorie Counting Doesn't Work"

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Don't Tell This Guy That "Calorie Counting Doesn't Work"

Every so often I’ll stumble across a media article saying “calorie counting” doesn’t work. Complaints that it’s too restrictive, too big a hassle and doesn’t align with the latest in nutrition science are the biggest arguments made against this age-old method. But when we dig into the details, most of these stories don’t actually discourage “food tracking”; they discourage extreme caloric deficits, diets lacking in quality and obsessive behaviors around food. I also discourage these dangerous practices, but I maintain  (as do many nutritionists and experts) that “food tracking” can be a very effective tool for weight loss. Recently, my partner Peter lost over 20# through food tracking and he feels better than he has in a long time. I asked him to share his experience and to give those struggling some tips based on what’s worked for him in this Q&A.

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Mama Haralabopoulos' Shrimp and Feta Bake

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Mama Haralabopoulos' Shrimp and Feta Bake

When it comes to cooking, Greek mothers have legendary skills. And my mother-in-law is an Olympian in the kitchen! When she visited for Christmas she whipped up this simple, delicious and healthy dish and it’s quickly become a favorite in my house. It’s warm and filling with less than 400 calories and only 15g carbs and 36g of protein. Serve it with a little pita and hummus or a simple green salad and enjoy!

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JJFit in the News: How to Work Out on the Keto Diet (LIVESTRONG.com)

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JJFit in the News: How to Work Out on the Keto Diet (LIVESTRONG.com)

Following the low-carb, high-fat keto diet can have some desirable effects on the body. It’s been shown to accelerate weight loss, reduce seizures in children and help people manage diabetes. The keto diet will likely also affect the way your body handles a workout, though there’s some debate over whether exercising while in ketosis helps or hurts performance. Check out my interview for LiveStrong.com to learn how you may want to adjust your workouts if you go keto, how to survive the "keto flu" and other considerations when deciding whether keto is right for you.

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For the Healthiest Food in the FiDi Lite Bite Is Where It's At!

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For the Healthiest Food in the FiDi Lite Bite Is Where It's At!

Finding TRULY healthy lunch options, especially in downtown San Francisco, can be a wild goose chase. The city is littered with quick serve restaurants and pop ups marketing themselves as “fresh”, “light” and “natural” but when you look closely you find hidden calories, astronomical amounts of sodium and food devoid of any real nutrition. But there is one option that stands out—Lite Bite. Having Lite Bite’s DELICIOUS proteins, veggies and salads as options for a quick lunch, snack or dinner, is a godsend.

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Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

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Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

Many of my nutrition and training clients find success in flexible dieting. If their goal is fat loss, the most important thing is to maintain a modest calorie deficit over time. But if maintaining or building lean muscle is also a goal, we have to make sure they are hitting their protein target. Sometimes this means aiming for ~175-200g protein in a day on a ~2,400kcal diet which can seem impossible at first. So here is a sample day for how that can be achieved that won't leave you starving and will likely leave you feeling full and satisfied. 

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Ditch the Crap: Try These Healthy and Tasty Snacks

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Ditch the Crap: Try These Healthy and Tasty Snacks

When the mid-morning, mid-afternoon or late night munchies hit, be ready. Don't fall prey to office vending machines, desktop candy bowls or those left over cookies from a client meeting. Get your booty to Trader Joe's and make sure you have some of these healthier (and still super tasty) options on hand at work and home to tide you over. Presented here in somewhat random order. Enjoy!

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Busy Schedule? Just Add Water (and Veggies and Protein)

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Busy Schedule? Just Add Water (and Veggies and Protein)

Most of us don’t realize how poor our diets really are. And the hard truth is that even if you are finding time to exercise, you can’t exercise away a poor diet. Check out these clean eating tips from my latest Law.com Fit Counselor column. 

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Fast and Delicious Fish in a Pouch

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Fast and Delicious Fish in a Pouch

While "Fish in a Pouch" may not sound delicious, this quick, clean and tasty dish is one of my favorites. Taking less than 10 minutes to prep and 30 minutes to cook this all in one meal is perfect to make for one person or a big dinner party and requires almost no clean up. You can use any starches, veggies and fish you like including cod, halibut or salmon and you can also toss in shrimp or scallops.  

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Lentils with Chicken, Shiitake Mushrooms, Walnuts and Feta

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Lentils with Chicken, Shiitake Mushrooms, Walnuts and Feta

When writing my last post about getting enough protein I was reminded how AWESOME lentils are. Packing as many as 40g in one cup they are an affordable source of protein, easy to prepare and loaded with vitamins and nutrients like folate, iron, potassium and manganese. Plus they are super tasty when mixed with veggies and healthy fats. Give this quick and easy recipe a try. It makes up to four servings loaded with protein, fiber and yummy goodness. I added chicken, but if you are vegetarian or looking for a break from meat, skip the chicken and it's still delicious. 

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Five of the Most Effective Methods for Reducing Body Fat

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Five of the Most Effective Methods for Reducing Body Fat

I get so tired of gimmicky, unsafe and ineffective products promoting unrealistic promises of trim waistlines and washboard ads. While fat loss is generally a function of "calories in, calories out" there are some helpful cardio and nutritional methods for helping stimulate fat loss. These five methods have helped many of my clients over the years get lean and more healthy safely and with minimal kicking and screaming.

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Nutrition Labeling Laws for Chain Restaurants May FINALLY Be a Thing in May 2018

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Nutrition Labeling Laws for Chain Restaurants May FINALLY Be a Thing in May 2018

What I thought was a simple information request has turned into a complex legal research project, a one-sided social media battle with a restaurant chain and the uncovering of perhaps the biggest example of government ineptitude I've ever witnessed (and I worked as a consultant to the government in Washington, D.C. for many years). This is some Erin Brockovich sh*t, ya'll.

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Low Carb Eggplant "Lasagna"

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Low Carb Eggplant "Lasagna"

One of my nutrition coaching clients in Rochester, New York recently pleaded with me to create a hot and hardy recipe to help her make it through the cold months ahead. Nothing is more warming and filling than lasagna! So my amazing Greek meal prep guru and partner Peter worked out this FANTASTIC adaption of traditional lasagna using eggplant instead of noodles. It's relatively easy to make and when you do you can get at least six solid meals out of it that are easy to save and re-heat for lunches and dinners. So if you're craving some comfort food give this one a try. 

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