Chocolate Covered Banana Bites

<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLWOSfcUeFlG7ZkgSjv8MlsJJLMo78Hm4mwm_KQyXME38CZRPa-4tLRuhyphenhyphenha6ZstKCb0WncYFPBsD2g3iWcdofH1r5hn20MKyVGM-5m14WZ5Hfiob4kWFvvrsJh2zFLns3iO16OXR8pBDh/s1600/Chocolate+Covered+Banana+Bites.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLWOSfcUeFlG7ZkgSjv8MlsJJLMo78Hm4mwm_KQyXME38CZRPa-4tLRuhyphenhyphenha6ZstKCb0WncYFPBsD2g3iWcdofH1r5hn20MKyVGM-5m14WZ5Hfiob4kWFvvrsJh2zFLns3iO16OXR8pBDh/s1600/Chocolate+Covered+Banana+Bites.jpg" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <span style="font-family: Verdana, sans-serif;">These are perfect for when you have those sweet cravings. Sweet, crunchy and tastes like ice cream! </span><br /> <span style="font-family: Verdana, sans-serif;">You may use your favorite chocolate, for this recipe I used dark chocolate.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Ingredients:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">1 Banana</span><br /> <span style="font-family: Verdana, sans-serif;">1 heaping dark chocolate chips</span><br /> <span style="font-family: Verdana, sans-serif;">2 tbsp coconut oil</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Procedure:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">1. Slice the banana and place them in tray. Put the tray in the freezer for about an hour or so till they are frozen. You may also place them overnight if you intend to make this recipe in the morning.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">2. In a microwave safe container, add the chocolate chips and coconut oil. Microwave for 30 seconds. Remove from the microwave then stir. Place it back for another 15 seconds then stir again. Repeat the process till the chocolate is smooth but make sure you do not overheat. Set it aside till it is cool enough to handle.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">3. Now the fun part, take your frozen bananas, dip them in the chocolate till fully covered. The kids will love taking part in this too. You may use a fork to handle the dipping process for lesser mess. Put them in a tray and place back in the freezer. </span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">4. Once hard, remove from freezer and time to eat!! ;) If you made a big batch it can be stored in zip lock bag (just make sure the chocolate is hard!)</span><br /> <br /> <span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-family: "Lato Light"; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook,</span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-family: Lato; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank"> contact me!</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-family: "Lato Light"; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;"> I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span><br /> <br />

banana recipes, bananas, chocolate, chocolate covered bananas, clean eating, clean eating recipes, fitness, health, health and fitness, healthy, Recipes

Chocolate Covered Banana Bites

These are perfect for when you have those sweet cravings. Sweet, crunchy and tastes like ice cream!  You may use your favorite chocol...

Healthy Food Swaps for Unhealthy Snacks

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQeqnC5ITz3uNf0FAWFKAVaHhTW1PMnwe3ivEzl3cqPy5G9QpIQtKrF6vuhfmCc3keQ-Esajhv8ay2CzlQ7JkGPiiysMLOxU4u4jN5EBigZJ3Ndu4eYuGdpqH53O49NivsJoCn_t7JeKFi/s1600/ceongpodo-645947_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="Healthy Food Swaps for Unhealthy Snacks" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQeqnC5ITz3uNf0FAWFKAVaHhTW1PMnwe3ivEzl3cqPy5G9QpIQtKrF6vuhfmCc3keQ-Esajhv8ay2CzlQ7JkGPiiysMLOxU4u4jN5EBigZJ3Ndu4eYuGdpqH53O49NivsJoCn_t7JeKFi/s1600/ceongpodo-645947_1280.jpg" title="Healthy Food Swaps for Unhealthy Snacks" /></span></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Lifestyle changes are hard, but food swaps can help. When you are craving unhealthy snacks, food swaps can help you beat the craving without indulging or overeating. Candy, lattes, chips, or ice cream, any chance you’re craving those? We all do have those cravings from time to time! Knowing how to avoid the indulgence is what counts. I’ve created a list of easy food swaps so you can control those unruly cravings! </span></span></div><b id="docs-internal-guid-ff0aba20-1bcc-88c0-fe75-7687391e03a4" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Candy</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The first food swap is for candy, chocolate and fruity chews! Make these delicious snacks at home and ignore the candy options at the checkout.</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Chocolate Candy</span></span></div></li> </ul><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">For chocolate candy cravings, treat yourself to dark chocolate covered almonds. They are easy to make at home, but you can also purchase them in most all grocery stores. For this food swap make sure that the almonds are covered in dark chocolate. Milk chocolate is packed with sugar and doesn’t have the same nutritional value and dark chocolate! Dark chocolate is a great food swap for chocolate candy because it is packed with antioxidants. The almonds will help you feel full more quickly, so you will be less likely to overeat. </span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Sweet Fruity Treats</span></span></div></li> </ul><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Sometimes fruity sugar candies look so delicious. Avoid them entirely. They are just sugar. They’re bad for your teeth, your gut, your health, and you energy! Food swap these candies for frozen grapes. Grapes will ease your sweet tooth, without all of the fake sugars and preservatives. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">White Bread</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Food swap all white bread for whole wheat bread. This means swap tortillas, sandwich bread, buns, and any other source of refined grains. This will add protein and fiber to your diet! It will help you feel full. White bread and other refined grains are loaded with hidden sugars and will only make you feel hungrier in the long run. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Lettuce</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">While romaine lettuce contains nutritional value, you can food swap it for kale or spinach. Spinach and kale contain more vitamins and micronutrients per serving. They truly are superfoods, and they will still taste great in your salads!</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Potatoes</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Food swap your regular starchy Idaho potatoes for nutrient-dense sweet potatoes. Sweet potatoes contain a healthy amount of vitamin A and taste great! They will complement any meal in the same way a regular potato would. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Ice Cream</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Oh man, we all have those intense ice cream cravings. It’s so easy to overindulge.  Food swap store bought ice cream for homemade “banana ice cream.” You need a food processor, frozen banana chunks, and any toppings you desire. I like to add natural peanut butter and dark chocolate chips. Combine frozen banana chunks and peanut butter in your food processor and pulse until the texture resembles that of ice cream! Then add the chocolate chips!</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> <span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">I hope you find these food swaps to be helpful in resisting unhealthy cravings! The main goal is to eat healthy, real food and avoid overly processed junk food! If you would like support on your journey toward a healthy lifestyle, </span><a href="http://afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help inspire and keep you motivated toward healthy living. </span></span>

clean eating, clean eating snack ideas, eating healthy, food, food swap, healthy eating, tips to eat clean

Healthy Food Swaps for Unhealthy Snacks

Lifestyle changes are hard, but food swaps can help. When you are craving unhealthy snacks, food swaps can help you beat the craving without...

Power Breakfast: Energy For Your Morning

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Power breakfast with protein, vitamins, and fiber." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" title="Power breakfast with berries." /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the energy you need for a successful day. So what does a power breakfast include? Let me tell you all about it!</span></span></div> <b id="docs-internal-guid-2416a714-9076-df9c-5b3b-5de895e2c917" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Protein</span></b></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Having a full serving of protein in your power breakfast is one of the most important factors. Protein helps satisfy your body, so you are less likely to fill up on empty calories later. It can help maintain or strengthen your muscle mass and assist in repairing tissue for a healthy, functioning body.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Fiber</span></b></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Foods that are high in fiber promote healthy digestion, so your body can easily flush out toxins, which might otherwise have harmful effects. Fiber can also help improve heart health and can help prevent diabetes. Make sure to include fiber in your healthy, power breakfast!</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Vitamins</span></b></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Vitamins and minerals should be a part of your daily breakfast. To give yourself an antioxidant boost with your breakfast, add fruits and veggies. Tea is another great way to incorporate antioxidants that help keep your immune system going strong. </span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Sugar</span></b></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You should avoid foods that contain processed sugar for breakfast. Foods that are full of sugar can make you hungrier, sooner. Plus, it can give you high blood sugar, which causes you to feel a sense of false energy, and then crash.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Hydrate</span></b></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drink water as soon as you wake up, since your body hasn’t had any water during the night. Hydration is key during your whole day, so start it right with a tall glass of water. It will make your overall day better!</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Caffeine</span></b></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I can’t resist a little coffee or tea in the morning. It’s okay to have something with a little bit of caffeine after you wake up. Black coffee and green tea are both full of antioxidants, so they are fine to sip with your morning meal. Just don’t add any extra sugar to them, or you could experience the high blood sugar previously mentioned.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I think that making sure your power breakfast is delicious should also be an important factor! You should be able to enjoy your food and know that it will be giving you energy for the rest of the day. That’s why I love using </span><a href="http://www.shakeology.com/?tracking=BB_SHAKEOLOGY" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Shakeology</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for smoothies when it’s breakfast time. It ranks well in all the nutrition factors listed above. Plus you can use it in other delicious breakfast dishes, like this </span><a href="http://www.afitnurse.com/2013/03/chocolate-covered-banana-oatmeal.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Chocolate Covered Banana Oatmeal</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Another great dish that is super filling, and a big hit with the fam, is this </span><a href="http://www.afitnurse.com/2014/08/ham-n-quinoa-hash-with-baked-eggs.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Ham ‘N Quinoa Hash With Baked Eggs</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Yum!</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> </span></span>

abs, breakfast, breakfast benefits, diet, fiber, fitness, health, healthy breakfast, nutrition, Protein, vitamins, water

Power Breakfast: Energy For Your Morning

You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the ...

Best and Worst Nuts for Your Health

<div class="stbp-wrap-markup-parsed" style="background-color: white; color: #333333; font-family: arial, sans-serif; font-size: 12px;"> <div class="separator" style="clear: both; text-align: center;"> <a class="stbp-btn stbp-mailbtn" href="http://healthyliving.msn.com/health-wellness/the-best-and-worst-nuts-for-your-health-1#" style="background-color: transparent; background-image: url(http://media-social.s-msn.com/s/css/decoration/ue.sprite.18.3.png); background-position: -1px -380px; border: 0px; color: #333333; cursor: pointer; display: inline !important; height: 20px; line-height: 15px; margin-left: 1em; margin-right: 1em; text-decoration: none; width: 18px;" tabindex="3000" title="Email"><img alt="The Best and Worst Nuts for Your Health(The Best and Worst Nuts for Your Health )" height="240" src="http://blu.stb.s-msn.com/i/59/DCCE9A27BCF219F8EB1EE0CCA384F4.jpg" style="font-size: 13px; line-height: normal; padding-top: 0px;" title="The Best and Worst Nuts for Your Health " width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="stbp-wrap " id="scpPlatform_toolbar_main_STB_DefaultID_1" style="height: 2em; margin: 0px; padding: 0.45em 0px 1.4em 0.2em; position: static;"> <div class="stbp-row-wrap"> <span style="font-size: 13px; line-height: 1.462em;">Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritionalpowerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.</span></div> </div> </div> <div class="articlebody cf" style="background-color: white; clear: both; margin-top: 2.083em;"> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Here's a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nuts for your diet:</strong>  <a class="bingknowledgewidget" data-entityid="eb68464b-823f-547a-17e7-e89c1aba3978" data-explicit="true" data-filters="ufn%3a"almonds"+sid%3a"eb68464b-823f-547a-17e7-e89c1aba3978"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="almonds" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=almonds&filters=ufn%3a%22almonds%22+sid%3a%22eb68464b-823f-547a-17e7-e89c1aba3978%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Almonds</a>, <a class="bingknowledgewidget" data-entityid="c72674b6-b90f-fb86-828c-fac5f7154812" data-explicit="true" data-filters="ufn%3a"cashews"+sid%3a"c72674b6-b90f-fb86-828c-fac5f7154812"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="cashews" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=cashews&filters=ufn%3a%22cashews%22+sid%3a%22c72674b6-b90f-fb86-828c-fac5f7154812%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Cashews</a>, Pistachios</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Worst nuts for your diet:</strong>  Macadamia Nuts, Pecans</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories— — 200 each— — along with the lowest amounts of protein and the highest amounts of fats.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> However, they're still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you're practicing proper portion control and not downing handfuls at a time, says Caplan, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nuts for your heart:</strong>  Walnuts</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nuts for your brain:</strong>  Peanuts</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nuts for men:</strong>  Brazil Nuts, Pecans</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nuts for disease prevention:</strong>  Almonds</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors, from Wasabi & Soy Sauce to Lime 'n Chili.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best snack packaging for nuts:</strong>  Choose 100- to 200-calorie packs</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Because nuts are so high in calories (and so tasty, to boot!), it's important to practice portion control when eating them as a snack. We love Blue Diamond Almonds 100-calorie snack packs, available in six flavors, including Cinnamon Brown Sugar and Dark Chocolate. Want more variety? Pick up Planters Nutrition Wholesome Nut Mix on-the-go packs, each containing a 200-calorie mix of cashews, almonds, and macadamia nuts.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Worst snack packaging for nuts:</strong>  Avoid anything in a tub</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> We're all for buying in bulk to save money and packaging, but it's important not to snack straight from the box (or in this case, the giant tub) when a craving hits. <a class="bingknowledgewidget" data-entityid="99323438-091c-bce8-4d1e-41998823d3ac" data-explicit="true" data-filters="ufn%3a"beer nuts"+sid%3a"99323438-091c-bce8-4d1e-41998823d3ac"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="beer nuts" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=beer%20nuts&filters=ufn%3a%22beer%20nuts%22+sid%3a%2299323438-091c-bce8-4d1e-41998823d3ac%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Beer Nuts</a>' "original" formula— — peanuts coated with a sweet and salty glaze — —aren't a bad choice themselves (170 calories, 14 grams fat, and 2 grams sugar per ounce), but if you're munching on them at a party or during a "long day of game watching," as the company's website suggests, you'll likely be eating more than the recommended serving size.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Not to mention, the Party Mix variety also includes M&Ms and sugary yogurt-covered raisins, for an extra calorie boost. A better bet is Beer Nuts' Original Teaser Peanut Sized bags, each containing just half an ounce of nuts.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nuts for chocolate lovers: </strong>Go for cocoa-dusted almonds</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Rather than hiding your nuts under a thick layer of sugary chocolate candy— — think Jordan almonds or peanut M&Ms— — keep it simple with Emerald's Cocoa Roast Almonds. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have 150 calories, 13 grams fat, and 1 gram of sugar per ounce.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> We'd give you a "worst" nuts for chocolate lovers, but the possibilities are practically endless. Just think of it this way, says Caplan: Anything that's more chocolate than nut really should be considered candy — —not as a way to get your daily quota of healthy fats.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nuts for your sweet tooth: </strong>Try all-natural glazed nuts</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? Look no further than Sahale Snacks glazed nuts, in flavors like Almonds with Cranberries, <a class="bingknowledgewidget" data-entityid="b586a8d2-228c-9fb9-13cd-0ed85a8195b7" data-explicit="true" data-filters="ufn%3a"honey"+sid%3a"b586a8d2-228c-9fb9-13cd-0ed85a8195b7"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="honey" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=honey&filters=ufn%3a%22honey%22+sid%3a%22b586a8d2-228c-9fb9-13cd-0ed85a8195b7%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Honey</a>, and Sea Salt (160 calories, 11 grams fat, 5 grams protein per ounce) or Cashews with Pomegranate and Vanilla (150 calories, 10 grams fat, 4 grams protein per ounce). They're sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams of sugar per ounce. Just be careful not to eat the whole bag!</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Worst nuts for your sweet tooth:</strong>  Check labels for sugar content</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Just because something has nuts in it doesn't make it good for you, says Caplan: "Don't justify eating a Snickers because it's got peanuts in it." Anything coated with or tucked inside layers of sugar, toffee, chocolate, or ice cream isn't going to give you much nutritional benefit, and the calories can quickly add up, she says.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> It's not just candy, though: Beware of seemingly healthful varieties, like Planters Sweet 'N Crunchy Peanuts. Although they still have just 140 calories and 8 grams fat per ounce, the second and third ingredients after peanuts are sugar and butter. In fact, one ounce contains 13 grams of sugar (in just a 28-gram serving size). Considering peanuts only have about 2 grams of sugar naturally, that's 11 grams of added sugar in just one handful, out of a recommended 25 for the whole day!</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nuts for a salt craving:</strong>  Look for 'lightly salted'</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> If you don't have high blood pressure or haven't been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won't hurt you, says Caplan, who has a private nutrition practice in Vienna, Va.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too: Some brands, like Back to Nature Salted Almonds (75 mg sodium), contain less salt than others.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Worst nuts for a salt craving:</strong>  Steer clear of BBQ or boiled nuts</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> If you're watching your sodium intake, watch out for hot and spicy or barbecue flavors too. Kar's Nuts Blazin' Hot Peanuts, for example, contain 370 mg of sodium per ounce (along with 160 calories and 14 grams fat)—a whopping 15 percent of your daily recommended value, in just one handful!</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Beware boiled peanuts, as well: This Southern treat is made by soaking fresh, raw peanuts, in their shells, in a salty brine. <a class="bingknowledgewidget" data-entityid="7509baca-b8f5-931d-a7a8-2278c92321f4" data-explicit="true" data-filters="ufn%3a"sodium"+sid%3a"7509baca-b8f5-931d-a7a8-2278c92321f4"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="sodium" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=sodium&filters=ufn%3a%22sodium%22+sid%3a%227509baca-b8f5-931d-a7a8-2278c92321f4%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Sodium</a> amounts will vary based on the exact preparation, but Margaret Holmes Peanut Patch boiled peanuts, for example, contain 390 mg per ounce.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best trail mix:</strong>  <a class="bingknowledgewidget" data-entityid="b63e8f48-55b8-6b1b-3761-9fb3869109e5" data-explicit="true" data-filters="ufn%3a"wwe raw"+sid%3a"b63e8f48-55b8-6b1b-3761-9fb3869109e5"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="wwe raw" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=wwe%20raw&filters=ufn%3a%22wwe%20raw%22+sid%3a%22b63e8f48-55b8-6b1b-3761-9fb3869109e5%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Raw</a> nuts, seeds, and dried fruit</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Trail mix is available in countless varieties and from countless brands. "Look for trail mix with raw nuts," suggests Caplan. "Or if the nuts are roasted, look for the words 'dry roasted' rather than 'oil roasted.'"</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds; just pay attention to the calorie count and serving size. We love Eden Foods' "All Mixed Up" blend (160 calories, 12 grams fat, 8 grams protein per ounce) of organic almonds, pumpkin seeds, and dried tart cherries. If you're more of a granola guy or gal, treat yourself to a quarter cup of Bear Naked's Banana Nut mix (140 calories, 7 grams fat, 3 grams protein) with almonds and walnuts.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Worst trail mix:</strong>  Save high-calorie mixes for the trail</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> High-calorie trail mix is fine when you've got a long hike ahead of you, but too often we eat these store-bought blends while sitting at our desks or driving in our cars. Don't make that mistake with Planter's Energy Go-Packs, a 1.5-ounce mix of nuts, semisweet chocolate, oil roasted soynuts, and sesame seeds: With 250 calories and 20 grams of fat a pop, they fall slightly above our healthy snacking guidelines.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Also check labels for sky-high sugar contents: Some trail mixes— — especially those with raisins, dried cranberries, and/or candy-covered chocolate pieces— — can contain up to 18 grams of sugar per serving.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nut butter:</strong>  Keep ingredients simple</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> When choosing a nut butter, look for spreads with the fewest ingredients possible: Just nuts (and salt, if you want). Arrowhead Mills Organic <a class="bingknowledgewidget" data-entityid="15ed93a6-fc83-d581-8873-22e757c90978" data-explicit="true" data-filters="ufn%3a"crunchy peanut butter"+sid%3a"15ed93a6-fc83-d581-8873-22e757c90978"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="crunchy peanut butter" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=crunchy%20peanut%20butter&filters=ufn%3a%22crunchy%20peanut%20butter%22+sid%3a%2215ed93a6-fc83-d581-8873-22e757c90978%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Peanut Butter</a>, for example, contains 100 percent dry-roasted peanuts, and has 190 calories, 17 grams fat, and 8 grams protein per 2 tbsp serving. (We also like their creamy cashew and almond butters, which do contain some natural canola oil.) Keep natural peanut butter in the fridge, advises Caplan, to keep it from going rancid and to prevent oily separation.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Worst nut butter:</strong>  Skip added oils and sugars</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Major brands have eliminated trans fats from their nut butters, but most still contain hydrogenated oils (high in saturated fat) to increase spreadability and prevent separation. Some "natural" product lines swap hydrogenated oils for palm oil, also high in saturated fat. Skippy Natural with Honey, for example, contains 200 calories, 16 grams fat (3.5 grams saturated), and 5 grams sugar per 2-tablespoon serving.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Nutella's creamy chocolate-hazelnut combo is terrific for an occasional treat — —but it's hardly part of a "balanced breakfast," as its commercials say. Two tablespoons contain just 200 calories, yes, but 21 grams of sugar. In fact, sugar and palm oil are the product's first ingredients, even before hazelnuts.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best way to eat nuts: </strong>Pair them with a healthy carb</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> Now you know all about which nuts are good for what — —but to get the most health benefits, it's also important to pay attention to how you eat them. "Nuts are a great thing to eat when you're having a carbohydrate like fruit or juice, because it helps slow down digestion and the breakdown of sugar," says Caplan.</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or pear. On the go? Pick up a 150-calorie pack of Earthbound Farms Dippin' Doubles Apples & Peanut Butter (11 grams fat, 5 grams protein).</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> <strong>Best nuts overall:</strong>  A mixed bag!</div> <div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;"> So which is the healthiest nut overall? A 2004 review in the Harvard Medical School Family Health Guide tackled this tough question. Luckily, they concluded, we don't have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants.</div> <div style="margin-bottom: 1.923em;"> <span style="font-size: xx-small;"><span style="color: #333333; font-family: arial, sans-serif;"><span style="line-height: 1.462em;">article shared from </span><span style="line-height: 23px;">healthyliving</span><span style="line-height: 1.462em;">.msn.com</span></span></span></div> </div>

health and fitness, healthy lifestyle, healthy snacks, nutrition, super foods, what to eat

Best and Worst Nuts for Your Health

Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritionalpowerhouses are packed wi...

Chocolate Covered Banana Oatmeal

Chocolate Covered Banana Oatmeal<br /> <br /> I love oatmeal- LOVVEEE!! Like I could probably eat it everyday- actually I DO eat it everyday. And as amazing as it is by itself, it's not a completely nutritionally balanced meal. Plus- ok...I can admit that it can get a little boring. BUT! This recipe is absolutely delicious and tastes like dessert! <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52mNM28hpO41l1pN82KjQ5PzrUqbvPWhG2qaJ_7Et2N2xpRWs-RJTYW5oc7a-LfeY672ak_T6XjX567f6kWG6hELqn9okv1rxH1rw7FRyCig3loD1TNvHKHZTHrGQJMjl3KVicU8415V-/s1600/chocolate-oatmeal-3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52mNM28hpO41l1pN82KjQ5PzrUqbvPWhG2qaJ_7Et2N2xpRWs-RJTYW5oc7a-LfeY672ak_T6XjX567f6kWG6hELqn9okv1rxH1rw7FRyCig3loD1TNvHKHZTHrGQJMjl3KVicU8415V-/s320/chocolate-oatmeal-3.jpg" width="320" /></a></div><br /> <br /> <br /> Ingredients:<br /> 1/3 c oats<br /> 2/3 cup water<br /> 1/2 banana, mashed<br /> 2 tsp Walnuts<br /> 1/4 tsp cinnamon<br /> 1/2 scoop Vanilla Protein Powder<br /> 1 scoop Chocolate Protein Powder or <a href="http://myshakeology.com/alyssaschomaker">Shakeology</a><br /> 1 tsp flaxseed oil<br /> <br /> How to Prepare<br /> Mix oats and water in microwave-safe bowl and microwave for approximately 90 seconds, or until oatmeal is fully cooked.<br /> Add mashed banana, walnuts and cinnamon. Mix with spoon until well blended. <br /> Add cinnamon and protein powder. Mix well with spoon until smooth. <br /> Just before eating, drizzle the flaxseed oil on top (you want to do this right before you eat, as heating the flaxseed oil would destroy the efficacy). <br /> Eat up and ENJOY!<div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

breakfast, clean eating recipes

Chocolate Covered Banana Oatmeal

Chocolate Covered Banana Oatmeal I love oatmeal- LOVVEEE!! Like I could probably eat it everyday- actually I DO eat it everyday. And as am...