Frozen coffee drinks at the popular coffee shops can be expensive, and full of empty calories. Learn how easy it can be to make our delicious mocha flax seed smoothie in your home kitchen instead. It only takes about 10 minutes to prepare. Watch the video below.

Frozen coffee drinks at the popular coffee shops can be expensive, and full of empty calories. Learn how easy it can be to make our delicious mocha flax seed smoothie in your home kitchen instead. It only takes about 10 minutes to prepare.

Baby Carrots with Orange Glaze

This delicious baby carrots with orange glaze recipe only takes 25 minutes to prepare and makes 4 servings.

A little bit of sugar or salt here, an unhealthy bite of fat there. It’s so easy to nibble on tasty snacks throughout the day that are unhealthy, contribute to weight gain and affect the way you feel. Instead of continuing to feed that bad habit, the next time you’re about to reach for a high-calorie or high-fat snack, try one of these satisfying, healthy alternatives instead.

1. Spread cheer – and hummus

If the phrase, “Eat your vegetables” still echoes in your mind from childhood, someone was giving you good advice. Fresh vegetables and fruit have so many beneficial vitamins, minerals and fiber – and they fill you up. Raw veggies not exciting enough? Instead of turning to a high-fat veggie dip, try them with hummus. “Trying a healthy new snack can help you savor every bite instead of mindlessly munching on unhealthy foods,” said Sarah Brauning, MS, RD, LD, CDCES, Genesis Diabetes & Nutrition Education.

2. Why rice is nice

Next time you’re craving the satisfying crunch of nachos, swap the chips for rice crackers and the cheese for a fresh veggie salsa. You’ll find many recipes online for fresh salsas that are low in sugars and salt and are super easy to make at home.

3. If you like being corny

Popcorn can be a great way to satisfy your inner snacker without significantly adding to your daily caloric intake – that is if you don’t drown your serving in oil and butter. Instead of loading on the fat, experiment with herb blends, lemon zest or other toppings like cocoa, chili powder, nutritional yeast or cinnamon.

4. Aw, nuts!

A handful of your favorite nuts – especially those that are raw or dry roasted – are a great snack that also help you fight the urge to eat too much between meals. Additionally, they’re rich in heart-healthy fats, high in fiber and contain other amazing stuff like magnesium, potassium and vitamin E.

5. Something brew-tea full

Sometimes you think you’re hungry, but if you pause for just a moment, you’ll realize it’s just thirst. Instead of popping the top of your favorite soft drink the next time your thirst needs quenching, try a low sugar alternative like coffee, tea, low-fat milk or fruit-infused water. If you’re craving carbonated sparkle, try seltzer or sparkling mineral water with a splash of fruit juice.

Sources:

https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking

https://www.choosemyplate.gov/

The next time you’re about to reach for a high-calorie or high-fat snack, try one of these satisfying, healthy alternatives instead.

Homemade mac and cheese: the ultimate comfort food?

Is fish oil really beneficial to health or is it just a big fish story? Yes and no. Fish, particularly cold-water fatty fish including salmon, mackerel, tuna and sardines, among others, contain high amounts of omega-3 fatty acids, which play important roles in brain function, normal growth and development and inflammation. Omega-3s may help protect us from cardiovascular disease, some cancers, mood disorders and arthritis.

In fact, the Federal Government’s Dietary Guidelines for Americans recommends adults eat eight or more ounces of fish or shellfish per week; however, some are allergic to seafood others simply hate it. Fish oil supplements are touted to be as beneficial as fresh seafood, but this may be a red herring.

In the United States we spend more than $1 billion annually on fish oil supplements assuming they will defend our hearts, lengthen our lives, and even increase our libidos.

The problem is there’s little research to back fish oil supplement benefits. Several major studies reported no heart disease benefit in men or women—including those with heart disease risk factors—or is there conclusive evidence fish oil supplements reduce instances of macular degeneration or the risk of prostate cancer. On the other hand, there is evidence fish oil in large doses may reduce triglycerides and may help relieve rheumatoid arthritis symptoms.

Most research surrounding omega-3 supplements is inconclusive, meaning there’s no definitive research proving supplements are completely ineffective, either. Our bodies require omega-3s and don’t produce them on their own, so our diets need to include omega-3s. Fish oil supplements have very few side effects. It’s important those allergic to seafood or taking blood thinners consult a physician before taking fish oil supplements. Otherwise, side effects include foul taste, foul breath and foul-smelling sweat. They also include headache and various digestive issues.

So, yes, omega-3s are an important factor in our overall health, but no, fish oil supplements are not a substitute for a well-rounded lifestyle featuring a balanced diet and regular exercise. Nor are supplements as beneficial as simply eating fish and seafood high in omega-3 fatty acids. Fish oil supplements may help those who refuse to eat any fish at all, and omega-3 is also found in ground flaxseed, chia seeds, walnuts, and flaxseed, canola and soy oils.

In conclusion, there’s no reason to discount fish oil supplements’ benefits completely, just don’t swallow the hype surrounding them hook, line and sinker!

Sources: Centers for Disease Control and Prevention; National Center for Complimentary and Integrative Health; Harvard Health Publishing; AARP

Is fish oil really beneficial to health or is it just a big fish story?

Your teen just made an announcement: they’re not only giving up meat, they’re going to refuse any food made with animal products. In other words, they want to become a vegan.

What? Why? Was the meatloaf last night really that bad? Is this just another phase? What exactly will this mean to your family and how will you need to change your grocery list?

Regardless of the reason why your teen wants to make the change—whether it’s their developing beliefs, growing independence, self-expression or even rebellion—you may have some questions. Below, find answers to some of the more common questions parents of new vegan teens often have.

What exactly does it mean to be a vegan?

Being a vegan is similar to being a vegetarian. But the difference is, in addition to avoiding meat and fish, vegans also avoid any product that comes from an animal. For example, vegans do not eat cheese or other dairy products, since they come from animals. Most vegans also look carefully at the ingredient list of packaged foods, to make sure no animal products have been included, such as butter.

What nutrients are most important for my teen, and where can they get them in a 100% plant-based diet?

· Calcium - broccoli, spinach and tofu

· Carbohydrates - potatoes, rice and breads

· Fats - cooking oils and nuts

· Fiber - whole grain cereals, seeds and nuts

· Folate - lentils, chickpeas, spinach and asparagus

· Iron - beans, nuts and whole grains

· Protein - nuts and beans

· Vitamin A - cabbage, broccoli, spinach and sweet potatoes

· Vitamin C - citrus fruit, strawberries, cauliflower and melons

Is a 100% plant-based diet safe for my teen?

It can be if it provides all of the essential nutrients a growing teen needs and includes healthy portions of the food items listed above.

Can vegan diets be unhealthy?

Yes. Stores now offer more packaged vegan options than ever before. However, many are highly processed and some, like vegan cookies, can be high in calories. If your teen wants to lead a truly healthy vegan lifestyle they need to avoid highly processed foods and focus on whole and fresh foods.

Should I encourage my teen to become vegan gradually?

Yes. Experts recommend that anyone who is thinking about becoming a vegan should do it gradually to allow the body to adjust.

Could my teen’s desire to change their diet signal another problem?

Maybe. Any time a teen makes a dramatic change to their diet or eating habits, it could be a sign of a possible eating disorder. Talk with your teen to understand their reasons for wanting to become a vegan.

Should my teen start taking vitamin supplements?

Possibly. While most, if not all the nutrients your teen needs can be obtained in a vegan diet, it is sometimes difficult to get as many as they need. If you have questions or concerns, contact your doctor for advice.

FAQs: When Your Teen Says “I’m Going Vegan”

You are going to love this quick, delicious and healthy smoothie.

Our bodies are equipped to absorb the nutrients they need from the foods we eat and the vitamins we add to our diet. Did you know our body relies on more than food and supplements? Soaking up the sun is healthy – in moderation. We need a little unfiltered sunshine, to help us absorb calcium. While it isn’t likely that we can all obtain the recommended amount of sun on our face, we can get a boost from vitamin D, sometimes referred to as the sunshine vitamin.

Q: Why do we need vitamin D?

A: We all need vitamin D – it’s essential to absorb calcium for bone health. It spurs bone growth in infants and children and keeps our bones strong by regulating calcium levels. Calcium keeps your bones and muscles healthy. Without enough calcium, muscles can cramp, hurt or feel weak.

Q: Is vitamin D helpful for more than bone health?

A: Vitamin D also gives an important boost to the immune system. According to a study reported in National Institutes for Health, epidemiologic evidence links vitamin D deficiency to autoimmune diseases, depression, dementia, infectious diseases and more.

Q: Why is vitamin D called the sunshine vitamin?

A: When your skin is exposed to sunlight, it manufactures vitamin D. It doesn’t take much skin exposure of the arms, legs, hands and face. Ten to 15 minutes two to three times a week, and you will produce all the vitamin D your body needs.

Q: What happens if you get more sun exposure than is necessary to produce vitamin D?

A: Your body automatically starts to dispose of vitamin D to avoid an overload of the vitamin, at which point your sun exposure is giving you nothing but sun damage (unless you apply a sunblock) without any of the presumed benefit.

Q: Can you get vitamin D from a source other than the sun?

A: You can acquire vitamin D from a combination of diet and supplements.

Q: What foods contain vitamin D?

A: Few foods contain vitamin D. Fatty fish such as salmon, mackerel and tuna are especially good sources. Small amounts are also in egg yolks, beef liver and cheese. Many common foods are fortified with vitamin D, such as milk and orange juice. Check the labels to see if “fortified” is listed.

Soaking up the sun is healthy – in moderation.

Beets are a heart-healthy superfood. Replacing the traditional beef with beets makes this recipe lower in cholesterol and fat. Beets have been shown to reduce inflammation, improve heart function, lower high blood pressure and are an antioxidant powerhouse.

Ingredients

Makes 4 servings

4 tablespoons extra virgin olive oil
1 medium onions, diced
4 clove garlic, crushed
8 small beets, peeled & quartered
4 medium carrots, chopped into chunks
2 sprigs of thyme
2 tablespoons tomato paste
1 cup red wine
2 cups unsalted vegetable stock
3 bay leaves
3 Portobello mushrooms or 10 white mushrooms
10 small pearl onions or 1/2 cup of sweet onion, quartered
Add salt and pepper to taste

Directions

Heat 2 tablespoons olive oil in a large pot and then stir in diced onions and garlic, sauté until soft.

Toss beets, carrots, thyme into the pan, cook for 5 minutes, stirring occasionally.

Stir in the tomato paste, red vine, vegetable stock and bay leaves, let simmer on low heat for 40 minutes.

Meanwhile, prepare the mushrooms and pearl/sweet onion. Heat the olive oil in a pan, lower the heat and sauté, until tender and golden in color. Set aside.

Before serving:

Taste the stew and add more wine, stock or herbs if you like. If you prefer the stew a little thicker, add a tablespoon of flour dissolved in water as an optional. Remove bay leaves.

Add mushrooms & pearl/sweet onions to stew and simmer for 10 more minutes.
To serve, spoon the stew over rice or lentils and sprinkle with fresh thyme.

Nutritional information

Per serving

Calories 350.6
Fat 15g
Cholesterol 0 mg
Sodium 279.5 mg
Carbohydrates 47.1g
Fiber 11.1 g
Protein 8.1 g

Download the recipe

Love the recipe? Download the Beet Bourguignon (PDF)