Hangovers: the foods to eat and those to avoid for relief

The key to getting over a hangover isn't a trip to the local fast-food joint or the Starbucks drive-through— actually, the answer is likely to be lurking in some common health foods. To help get you feeling back to your pre-partied self, chow down on some of these nutrient-dense foods:

Asparagus: A study published by the Institute of Food Technologists shows that eating asparagus could help metabolize alcohol quicker, thanks to the veggie's amino acids and minerals.

Coconut water: Because alcohol has a diuretic effect, it causes your sodium and potassium levels to drop. This results in dehydration, bringing on feelings of shakiness. To restore all of those lost electrolytes, forget the Gatorade and reach for some all-natural coconut water. Containing fewer carbohydrates, calories, and sugar than most sports drinks on the market, coconut water is a prime alternative to tongue-staining Cool Blue or Fruit Punch. Just be sure to select a variety with no added sugars.

Bananas: Another option for replenishing your electrolyte stores is eating a banana. Since they're easy on the stomach, they make for a solid choice if you're experiencing nausea.

Honey and toast: Grab some whole-grain toast (crackers work too) and spread on some of the golden liquid. Honey is full of antioxidants and concentrated fructose, which could increase the rate at which the alcohol leaves your body. The toast contributes by bringing your blood sugar back up.

Eggs: A plate of scrambled eggs or an omelet may be just what you need. Eggs contain the amino acid cysteine, which can help rid of acetaldehyde (the chemical that causes the painful hangover headache), along with taurine, which has shown to help dispose of alcohol's toxins faster.

Some foods and beverages to avoid?

Greasy foods: By the time that burger digests, the alcohol will have already left your stomach and entered your bloodstream, so there won't be any alcohol for the food to soak up. Rather, the grease could upset your stomach further and cause acid reflux. Some may have success with greasy foods to relieve a hangover because of the sodium (helping to retain water in your body) and carbs (raising blood sugar). It's true that fatty foods can help prevent a hangover, but they have to be eaten before you start drinking to help slow the absorption of alcohol into your bloodstream. That being said, I'd recommend taking in healthy sources of fat (such as olive oil, salmon, or avocado) to keep your waistline and heart happy and to prevent you from feeling sluggish before heading out.

More alcohol, a.k.a "hair of the dog": A mimosa at breakfast could temporarily take away your hangover symptoms, giving you relief while your liver goes to break down the new source of alcohol. Once that drink gets metabolized, though, back comes the hangover, but even worse than the original.

Coffee: After a night of drinking, our bodies need to be rehydrated, not dehydrated further by a cup of caffeine. Being a vasoconstrictor, caffeine also causes the blood cells to swell and, thus, can increase the intensity of a headache.

Lastly, a few tips to help avoid the hangover altogether:

• Stay hydrated throughout the night by drinking one glass of water for every alcoholic beverage you consume.
• Eat a good meal beforehand to slow your body's absorption of alcohol. 
• Opt for clear alcohols over darker ones. The brown-colored alcohols often contain more congeners, which can increase the severity of a hangover. 
• Don't forget to down a glass of water (or coconut water) to rehydrate before hitting the sack!

Have a safe New Years, everyone! I look forward to sharing more of my health and fitness findings with you all in 2014 ~ Cheers!

Mexican Hot Chocolate: your guiltless winter beverage

Picture this: you're sitting by the fireplace (or by the computer, pretending a YouTube video of one is real... #collegelife) on a cold winter night. You're sipping on a mug of Mexican hot chocolate— spicy, sweet... sugar-free and nutritious. You read that right. A warm cup of guilt-free deliciousness. This chocolaty beverage could be in your hands in just a matter of minutes, sending an indulgent sizzle from your tastebuds down to your belly.

To turn this inviting thought into a feasible reality, you'll need:

- 1 cup skim milk (you could also try out a dairy-free milk, such as soy or almond)
- 2 tablespoons unsweetened cocoa powder
- 1/2 teaspoon vanilla extract
- 1 packet stevia
- A pinch of salt
- A pinch of cinnamon
- A pinch of cayenne powder (I recommend using a very small pinch to start; you can always add more after a taste test if you'd like a spicier flavor. If you don't like spicy foods, you can always omit the cayenne to make regular hot cocoa.)

Pour the milk into a medium-sized pot and set the stove to medium-low heat. Begin adding the cocoa powder into the pot, adding a little at a time and stirring slowly as you go to avoid clumping. Then add the remaining ingredients into the pot, continuing to stir until all is clump-free. Once ready, pour into a mug and enjoy!




For the original recipe and a few other healthy hot cocoa concoctions from Mother Nature Network, click the link here!

Dining Out: how to order healthier Chinese food

This Christmas eve, many of us will be sitting down to a wonderful, home-cooked meal. Just as many of us, I'm sure, will be hitting the local Chinese restaurant or dialing in take-out. It's no secret that Chinese food isn't among the lightest and low-cal out there. If we're talking calories alone, a typical meal of an egg roll (approx. 200 calories), white rice (220 calories), sesame chicken (approx. 450 calories), and a few pork dumplings (approx. 70 calories each) comes in at over 1,000 calories. Keep in mind, these amounts are largely based on single serving sizes, not an entire order of each.

Sticking to a single entree for your meal isn't likely to do your waistline much justice either. A carton of lo mein could easily cost you more calories than the entire meal listed above. Even the vegetable dishes can do you in, which are often drenched in oil to enhance their flavor and texture. To put things in perspective, an order of stir-fried eggplant comes in at around 1,000 calories. And I haven't even mentioned the loads of sodium and fat that commonly lurk in Chinese dishes. The amounts found in single servings are scary enough; you don't even want to know what you'll find in an entire order. If you're thinking about ordering some beef and broccoli, be aware that a serving could have around 12 grams of fat and over 1,500 milligrams of sodium. Of course, these amounts are all relative to where you're ordering from and how the dishes are prepared.

For a lighter meal, consider taking some of the following suggestions:

• Request brown rice over steamed rice.

• If the dish you'd like to order is deep-fried, see if it can be pan-fried or braised. To seriously lighten up your dish, ask for it to be cooked in vegetable stock instead of oil. This will make the dish moister and less crispy, saving you a considerable amount of fat and calories.

• Ask to have sauces provided on the side rather than having them added directly into your entrees. Sauces are where many of the calories, fat, sugar, and sodium lurk, but the good news is that you don't need much to obtain their flavor (nowhere near the hefty amount that restaurants use). To keep those numbers down, add a modest amount on yourself, or lightly coat your fork in the sauce before taking each bite.
• If the restaurant simply can't cook the dish without the sauce being mixed in, take a tip from NBC News and eat with a fork or chopsticks to allow some to drip off before the food hits your mouth.

• Order spring rolls over egg rolls. In general, avoid anything crispy (tofu included). 

• Opt for a vegetable-based dish (made with as little oil as possible), and if you're seriously craving some lo mein or kung pao chicken, take FitSugar's advice and order some to be shared with others. Serve yourself a small amount, just enough to obtain the flavor and satisfy your craving.

• Though lo mein is far from a healthy choice, if you're going to order it, shrimp lo mein is your best bet for the lightest option. Yep, even over veggie lo mein. 

• To keep the sodium down, steer clear of soy sauce, hoisin sauce, and duck sauce.

• Avoid the pork dumplings, even if they're steamed (an order of 6 packs around 500 calories). To save calories and sodium, go with steamed veggie dumplings, or better yet order a cup of wonton soup (coming in at just a mere 100 calories).

• Split an entree with someone else or pack up half of the meal when it arrives. This way, you can avoid the temptation of devouring the whole order.

• For the healthiest of options, order your meal steamed to ensure what you're getting is low-cal and low-fat. You can always add some sauce for added flavor!

Wishing everyone a joyous and relaxing Christmas! Stay warm my friends!

Christmas: recipes for a jolly good (and healthy) meal

Christmas is less than a week away, which means that if you're celebrating, it's time to start thinking about meal preparations! Similar to Thanksgiving, Christmas spreads frequently feature some less-than-healthy dishes, but are of course necessary for keeping up with holiday tradition. You can still enjoy these foods and sidestep any feelings of guilt that may arise by balancing your plate with some more nutritious options. Check out the recipes below for some lighter additions to serve at your holiday celebration! (I was sure to include extra dessert recipes— they're the best part, after all!)

Glazed Ham with Blackberry Sauce

Creamy Garlic Mashed Cauliflower and Potatoes

Cinnamon Quinoa with Dates

Broccoli Boost Soup

Citrus Green Beans with Pine Nuts

Upside-Down Beet Salad

Spice-Brined Turkey with Cider Pan Gravy

Mashed Stokes Purple Sweet Potatoes

Slow-Roasted Beef Tenderloin

Christmas Kale Salad

Easy Oven Roasted Vegetables with Sage and Thyme

Vegan Eggnog

Almond Cacao Cookies with Salted Maca Caramel

Slow Cooker Coconut Rice Pudding

Sugar Plums

Grain-Free Sugar Cookies

Candyland Peppermint Bark

Roasted Rosemary Almonds

Holiday Gingerbread Protein Truffles

Mexican Chocolate Silken Tofu Pudding

Happy cooking to all! May your meal be merry, delicious, and nutritious!

Holiday Weight-Gain: tips for keeping it trim

After a week of packing and studying, I'm back on my blogging grind, and just in time to dish out some  weight-gain defying tips for the holidays. With all of the cookies, eggnog, and candy canes floating around this time of year, keeping off the holiday pounds can be challenging. This doesn't have to be the case, though. Below, I've provided some helpful tips to help keep those excess pounds at bay:

Hit the gym, but don't go in thinking that if you workout, you can eat more. Throughout the holiday season, we're inclined to eat more than we normally would. This means that even if you keep up with your normal exercise regimen, you won't be burning off the excess food you're taking in. Elisa Zied, RD, recommends tacking an additional 10 minutes onto your workout for a week to help counter the additional food.

Don't go to a holiday party on an empty stomach. This tip draws on another one of Zied's; coming from experience, we all know that holiday gatherings are not synonymous with healthy eats. Sure, you may be able to spot a fruit or veggie platter, but that's not likely to stop you from loading your plate with buttered up potatoes and an assortment of desserts. And it shouldn't! The holidays are all about relaxing and taking in the delicious food it has to offer, but that's no excuse to let yourself go wild. If you're worried about maintaing self-control, Zied recommends eating a light meal made up of protein and a fiber (such as grilled chicken and veggies, or greek yogurt and raspberries) to fill you up a bit before hitting the party. When you sit down to eat, you can avoid feeling as if you need to fill your plate with everything in sight. If you still feel the urge, opt for a smaller-sized appetizer plate over a larger one.

Refrain from sampling everything— yet another of Zied's helpful tips. If you're presented with a wide assortment of goods, don't tell yourself that by taking just a small portion of each you're keeping the calories down. All of those cookies and cheese balls can add up pretty quickly. Instead, serve yourself a larger portion of the healthier options (such as salad and lean protein) and take Prevention's advice by sampling only what gives you the most satisfaction. That could mean that instead of eating one of the grocery-store bought cookies, you indulge in a piece of your mom's homemade pie.

If you're cooking, make some healthy ingredient swaps to bring down the calories and unhealthy fat. Anyone that keeps up with the blog knows that I'm always advocating for this. With so many easy and healthy substitutions available, there's no reason not to take advantage of them! If you don't tell your guests about the substitutes in your recipes, they probably won't even notice! This was the case with my batch of black bean brownies; my roommate, Casey, a.k.a. the brownie connoisseur, had no idea there were beans in them. Even before I told him about the healthier ingredients they were made with, he couldn't get over how great they were! For some healthy baking substitutions, be sure to check out Greatist's list, providing you with 83 of them!

If you can't handle the temptation, don't sabotage yourself. Going back to all of those great unhealthy holiday foods, if you know that the mere sight of them will have you digging in, don't keep these foods out in the open. As a wise person once said, "out of sight, out of mind." I've always found it helpful to keep such goods in places that I'm not likely to frequent, such as the back of the pantry or the fridge. If simply knowing that they're there is too much to handle, clear them out altogether! As your holiday party comes to a close, send your guests home with the leftovers, or if you're having a smaller gathering with the family, take whatever you don't want tempting you over to the office the following day. I'm sure your co-workers would appreciate the treats!

Instead of watching TV for hours on end, get in some active quality time with friends and family. The Christmas specials aren't going to stop airing if you leave the couch for a few hours. There are plenty of fun, calorie-burning activities you and your fellow companions can partake in! Why not get everyone together and go iceskating, take a walk around the neighborhood that's notorious for their Christmas lights, or go for a group bike ride?

Don't wait until you get going with your New Years resolutions to start making healthy decisions. You can still maintain your health and fitness goals throughout the holiday season without forgoing the gingerbread!

Peppermint: getting you through finals and into the holiday spirit

It seems as if every student on campus is doning sweats and overloaded backpacks— a clear indication that finals week has arrived. We're officially entering the second week of December, in which stressful exams are juxtaposed by the care-free and light air of the holiday season. With these coinciding events taking place, peppermint seemed to be the perfect super-food to write about for today's post!

When I think of Christmas, one of the first things that come to mind is peppermint. Between the candy canes, peppermint bark, and Starbucks' Peppermint Mocha making its annual reappearance, there's no escaping the cooling herb throughout December. And why would anyone want to? I personally love the constant reminder of the holiday season, and I'm especially keen on peppermint's function as a medicinal herb. Asides from giving sweets and treats a distinct, Christmassy flavor, peppermint can help to relieve you of ailments typical of finals week. Whether it's a lack of concentration, headache, or a nervous stomach, peppermint has got you covered.

Peppermint's aroma has shown to heighten memory and alertness (which may keep you from passing out on your textbooks) and by massaging peppermint oil onto your temples and forehead, it may rid of tension headaches brought on by hours of studying. For those who experience a nervous stomach due to test anxiety, multiple studies have shown peppermint to be an effective remedy for IBS (Irritable Bowel Syndrome) symptoms, including bloating, gas, and acid reflux; drinking a cup of peppermint tea or taking a peppermint supplement could help mitigate these feelings of discomfort.

If you happen to eat out this week, be sure to grab a few peppermint candies from the hostess stand before heading out the door. That, or consider picking up some peppermint tea or oil. They might come in handy when you go to hit the books!

P.S. ~
Being a student myself, I'll be taking next week off from the blog to focus on my studies. Be sure to check back in the following Tuesday, December 17th! 

Fro-Yo: a misinterpreted treat

For years following fro-yo's rise to mega-popularity, I would make frequent trips over to the many speciality shops in my area. Having a tenacious sweet tooth and a desire to eat healthfully, I viewed frozen yogurt as the answer to all of my sugar-induced needs. No feelings of guilt ever emerged as I'd hold down the handle of the shiny self-serve machine. The sign mounted off to its side further assured me that I was making a health-conscious choice, stating that the thick stream of goodness flowing into my over-sized cup was sugar-free, low-fat, or fat-free. Once satisfied with my serving, I would head to the toppings bar to garnish my fro-yo with sprinkles, mochi, fruit, and/or chocolate. I figured that since I was just eating yogurt, there was room for the extras! After years of what I believed to be sinless indulging, I came to learn that fro-yo wasn't as great for you as I'd thought. Sad to say, frozen yogurt is more complex than fans would like to believe.

The misconception stems from the name itself— frozen yogurt. Many of us naturally assume that this is simply yogurt in frozen form, and yogurt is a great source of calcium, protein, and probiotics (good bacteria that aid in digestion and immunity). In order to be considered yogurt by the National Yogurt Association, both of the probiotics' two chains of bacteria must be present (Lactobacillus bulgaricus and Streptococcus thermophilus). These bacterias are responsible for transforming pasteurized milk into yogurt during the fermentation process.

Some frozen dessert chains, such as Tasti-D-Light, don't include these active and live cultures in their formulas (which they are very forthcoming about), but even true fro-yos may not be as wholesome as you may think. As David Katz, founding director of the Yale University Prevention Research Center, says, "the fact that there's yogurt in the name in no way exonerates what's in your cup...it's not an alternative to yogurt, it's an alternative to ice cream." And it's a sad truth.

Low-fat and fat-free frozen yogurt is a step up from ice-cream, but compared with regular yogurt, fro-yo contains a host of additives (which may or may not affect your health) and around double the amount of sugar. Most plain and original frozen yogurt varieties contain 100-130 calories and 15-20 grams of sugar per half cup (the equivalent size of one scoop of ice cream— an amount easily surpassed by those who go for self-serve). Pile on the toppings, and those numbers soar. Meanwhile, the dessert's freezing process can cause the probiotic content to drop. 

Simin Nikbin Meydani, professor of nutrition at the Friedman School of Nutrition Science and Policy, says that fro-yo's flash-freezing process shouldn't kill off the probiotics the way slow freezing in a freezer would, but you can't be certain that this won't still happen. He explains that the number of surviving probiotics is based on the type and amount of bacteria that a given fro-yo is made with, but frozen yogurt typically ends up having much smaller quantities of probiotics than regular yogurt. To be sure you're getting a beneficial dose, look for the National Yogurt Association's Live and Active Culture's seal at your local fro-yo shop (Red Mango is one such manufacturer that has been approved for the seal) and on pre-packaged varieties from the grocery store.

Although a large cup of frozen yogurt wouldn't make for the most nutritious meal, a properly portioned serving can be a delicious dessert to enjoy on occasion. If you're interested in options offering additional advantage, Lisa Brown, assistant professor of nutrition at Simmons College in Boston, says that the tart fro-yo flavors will slow down your body's release of sugar (helping to control appetite and energy), while the Greek yogurt varieties will have a creamier texture and provide you with a higher protein and lower carbohydrate count. Now, if you're feeling for Cake Batter or Triple Chocolate, I say to go for it. Fro-yo, after all, isn't a health food, so if you're yearning for something sweeter, treat yourself! Just be sure to take it easy on the self-serve handle. 

Workouts: your post-Turkey Day recovery plan

If yesterday's Thanksgiving/Thanksgivukkah meal was a success, I expect many of you to currently be experiencing that "I ate way too much and can't move" feeling. The chances of finishing the meal without entering a food comma were pretty slim, and we all saw it coming. So, unless you want to be stuck with that sluggish feeling all day, I suggest we get off our butts and give our over-stuffed bodies some exercise! (Especially if you plan on raiding the fridge later for left-overs, which we all know is happening.)

If you're not going Black Friday shopping (always a solid source of cardio) and can't make it to the gym because, a.) you have family staying over, or, b.) it's simply too cold outside to leave the house, you needn't worry. With the endless amount of online workout videos and printable routines available, you can easily get in a good sweat from the comfort of your home! 

In need of a good resource? One that I frequent often is Fitness Blender, which offers a wide variety of full-length workout videos. These videos allow you to follow an instructor while a narrator provides you with step-by-step instructions for each move. This gives you the feeling of being in an actual workout class, only you don't have to pay to attend or commute to the gym—It's really an insanely awesome deal you're getting here. I like to mix and match their videos (many are pretty short) to get a full-body workout in, but Fitness Blender also offers a good selection of HIIT workouts that will have you done with your entire routine in little time! Again, this is but one of the many great online resources out there; plenty more can be found from a quick search on YouTube! 

Here are some of my favorite full-length workout videos I've found on the web: 

Tabata Kettlebell Workout + Abs and Obliques Workout

Plank Workout for Flat Abs and Toned Arms

Stomach Fat Destroyer Workout

10 Minute Booty-Burning Workout

Cardio Kickboxing Workout

Beach Body- 40 Minute Fat-Burning HIIT Workout

Just think of it like this: the sooner you get the workout done, the sooner you'll be able to make room for leftovers. Wait too long, and the fam will have polished them off! Get going before it's too late!

Thanksgiving and Chanukah: recipes for a healthy feast

The average American takes in a whopping 4,500 calories on Thanksgiving. This number may shock you, but if you think about the bounty of mashed potatoes, stuffing, casseroles, gravy, bread rolls, and pies that will likely cover your table on this holiday, that seemingly improbable statistic actually starts to make sense. This year in particular, I wouldn't be surprised if that number was higher.

As many of you know, Chanukah and Thanksgiving fall on the same night this year, which hasn't happened since 1888 and won't happen again for another 79,000 years. This exciting anomaly has sparked many who celebrate both holidays to get creative with their Thanksgivukkah meals, with cooks alike coming up with unique hybrids of the two's traditional foods. I've come across some pretty glorious stuff, from cornbread and pumpkin challah stuffing to horseradish-chive mashed potatoes, but among my favorites is a recipe for sweet potato latkes with toasted marshmallows. Perhaps not the healthiest of recipes, but creative, none-the-less!

Under normal circumstances, I would post my usual run-down of healthier recipe options for each holiday separately, but with both taking place on the same night and being only a couple of days away, I had to combine the two under one post.

Below, you'll find a list of links for healthier versions of customary Thanksgiving and Chanukah recipes. If your family is celebrating both holidays and would like to keep the the food more traditional in lieu of combination dishes, consider selecting a few recipes from each list below— think matzah ball soup and latkes for appetizers and all of your favorite Thanksgiving dishes for the main course!

I apologize for not having this posted earlier; I forgot about how much planning goes into these meals! For those who have yet to do their grocery store rounds to pick up ingredients, I hope you can still incorporate some of these recipes into your feast!

Thanksgiving Recipes

Apple-Shallot Roasted Turkey

Green Beans with Lemon-Almond Pesto

Roasted Acorn Squash Stuffed with Quinoa Mushroom Pilaf

Spicy Roasted Vegetable Bisque

Apple Cider Glazed Sweet Potatoes

Gluten-Free and Dairy-Free Cornbread

Pear and Red Onion Gratin

Garlic Mashed Potatoes

Roasted Balsamic Asparagus with Goat Cheese and Toasted Walnuts

Stuffed Apple Pies

Silky Sweet Potato Pie

Clean Eating Pecan Pie

Chanukah Recipes

Tri-Colored Latkes with Horseradish Sour Cream

Oven Barbecued Brisket

Healthy Ketchup (for the brisket, of course!)

Simple Roast Chicken

Matzo Ball Soup

Spicy Spaghetti Squash Latkes

Easy Homemade Applesauce

Winter Squash and Chicken Tzimmes

Brussels Sprout Latkes with Balsamic Dijon Sour Cream

Cheese Blintzes (could be made with Stevia or Monk Fruit instead of an artificial sweetener)

Quinoa and Cauliflower Kugel with Cumin

Rugelach (this recipe isn't healthy, but it's definitely healthier than most rugelach recipes out there!)

Now, if you're really hooked on the hybrids (which, from what I've seen, aren't of the leanest options), you can still put a healthier spin onto the many mashup recipes flooding the Internet. Check out this list of common ingredient substitutions and consider implementing a few into your unique dishes!

Cranberry-Pumpkin Muffins: a healthy addition for the Thanksgiving table

I'd say its been long enough since my last pumpkin post, and Thanksgiving is right around the corner after all! Wanting to whip up something fitting for the holiday, I logged onto the ever-reliable Pinterest and began searching for a pumpkin muffin recipe.

Unable to decide on any of the hundreds of muffin options presented before me, I ended up settling on a paleo, gluten-free recipe that wasn't at all intended for the holidays. With all of the ingredient substitutions offered, I was easily able to add a holiday twist, but since I wasn't using a set recipe, culinary success was no guarantee. I could've delved further into the Pinterest archives in pursuit of a less risky option, but I had to be elsewhere the following hour. So, I decided to go for them. You could say I live on the edge.

After I got down to baking, my uncertainty grew as a result of my batter's gritty texture; the last time I made muffins (which was probably a decade ago), the batter was smooth and creamy. I'm no master chef, so, I assumed my gravel-like concoction was a tell-tail sign of a big waste of ingredients.

Mercifully, these feelings of doubt didn't last long. Shortly after prepping the muffin tin and popping the loaded tray into the oven, an intensely mouthwatering smell came wafting through the air. After trying one of the muffins for myself (and having my roommate try one, as well), I knew I had a winner on my hands.

These sweet and satisfying muffins would make a great addition to any Thanksgiving spread, and since the recipe I provide you with makes the muffins nearly half the size of those in the original recipe, you can enjoy one and still have room to indulge in the mashed potatoes and stuffing!

To make these cranberry-pumpkin muffins, you'll need: (makes approx. 17 muffins)


- 2.5 cups almond flour
- 3/4 teaspoon baking soda
- 1/2 teaspoon salt
- 3 large eggs
- 1/2 cup unsweetened pumpkin puree
- 2 tablespoons honey
- 2 tablespoons vegetable oil
- 1 teaspoon apple cider vinegar
- 1 teaspoon cinnamon
- 1 cup fresh cranberries

Preheat the oven to 350 degrees and lightly coat a standard muffin tin with olive oil or cooking spray. Combine the almond flour, baking soda, salt, and cinnamon into a large bowl and mix well. In a smaller bowl, whisk together the eggs, pumpkin puree, honey, vegetable oil, and apple cider vinegar. Once prepped, combine all of the ingredients into the larger bowl, mix well, and stir in the cranberries. When distributing the batter into the tin, I recommend measuring out three tablespoons into each cup for smaller-sized muffins (I only had one 6 cup tin, so I made a few rounds). If you're thinking of making these for breakfast, by all means, add more batter into each cup for full-sized muffins!

Bake in the oven for 14 minutes or until the muffins' edges become golden brown. After the 14 minutes are up, I suggest using a toothpick to poke into the center of one of the muffins and see if the pick comes out clean. If it comes out with batter sticking, give the muffins a few more minutes in the oven.

For ingredient substitutions, be sure to check out Power Hungry's original recipe by clicking the link here! If you do, you'll notice that the original only calls for 1/3 cup of pumpkin puree (or one of the other substitutions), though I'm fairly certain that I made my batch using a 1/2 cup. If my hunch is incorrect, the overall taste shouldn't be affected and will just make your muffins moister. If you'd prefer a denser muffin, then definitely go for a 1/3 cup!

Egg Yolk: the egg's center of riches

Let's say you're out to brunch and would like to order a light and healthy meal. An omelet may be among your top choices, filled with veggies, some low-fat or fat-free cheese, and prepared with egg whites only, of course. We've grown to believe that egg yolks are bad for us since they're full of cholesterol. There's no denying this, but the yolk carries a host of other traits that might have you reconsidering a strictly egg-white stance.

The yolk has taken quite the hit in the past, but its reputation is finally starting to regain esteem. It's about time, too, considering it carries the vast majority of the egg's vitamins and minerals. 

According to the Blue Cross Blue Shield of Michigan sponsored website, A Healthier Michigan, egg yolks supply you with over 40% of the egg's protein content and the vast majority of its calcium (90.5%), iron (93.8%), zinc (99.8%), manganese (69.2%), thiamin (96.8%), folate (95%), vitamin A (100%), vitamin B6 (96.7%), vitamin B12 (91.7%), and vitamin D (100%), among other nutrients. Additionally, the yolk contains the majority of the egg's choline, an essential nutrient for brain health. I'd say this information here is good reason to incorporate the yellow center into your diet.

Now, I'm not advocating for you to start loading up on the yolks; they do still carry a good amount of fat and about 210 mg of cholesterol per egg (mind you, the AHA recommends that healthy individuals limit their intake to less than 300 mg per day). Rather than ruling them out, this simply means that egg yolks should be eaten in moderation. For those in good health standing, The Harvard School of Public Health says that consuming one whole egg a day won't increase risk of heart disease by affecting one's blood cholesterol levels; in fact, the yolk's nutrients could actually decrease risk! However, for those with high levels of cholesterol or who have diabetes or heart disease, the HSPH recommends using caution and limiting intake to three egg yolks a week. 

So, the next time you go to order an omelet, don't fear the yolk! Instead of going for all whites, consider striking a healthy compromise by asking for one full egg and two egg whites. Embrace the light, golden glow and get yourself some nutrients!

Pomegranate: the fruit of life

The de-seeding may be somewhat of a pain, but the effort is well worth the nutrients that the pomegranate has to offer! A symbol of life within multiple religions, this fruit's history dates back to ancient times, having been used to heal illness. Today, the pomegranate continues to offer much promise.

In addition to being a great source of vitamin C, vitamin K, potassium, and fiber, the pomegranate is praised for its anti-inflammatory properties and robust antioxidants. While research is still being conducted to confirm the fruit's medicinal potential, studies suggest that regular consumption of pomegranate juice (which is higher in antioxidants than green tea) could increase blood flow, lower blood pressure, and aid in preventing fatty deposits from building up around the arteries, which could lower your chances of heart attack and other heart-related problems. On another note, similar to grapefruits, pomegranate consumption can interfere with some medications. If you have any concerns, be sure to speak with your doctor.

Eaten alone, this fruit makes for a great snack, but it also makes a delicious addition into salads, yogurts, and savory meats. As Greatist points out, pomegranates are pretty high in naturally occurring sugar, so you'll want to be careful not to overdo it on the seeds and especially on the juice (an 8 oz serving packs in 31 grams of sugar). Rather than pouring yourself a full glass, consider going 50/50, mixing equal parts juice with sparkling or regular water. Just a splash of the good stuff is all you need! Personally, I'd just go for the seeds.

If you simply can't do with the de-seeding, you could always pick up a container of POM Wonderful's ready-to-eat pomegranate seeds at the grocery store (you may be paying double the price of a regular pomegranate, but at least you won't have to worry about ruby-red stained fingers and clothing). That, or you could watch this video from Saveur and learn how to get to the seeds without fuss! Oh, and an added bonus of buying pomegranates whole? They make for a gorgeous holiday centerpiece! And who doesn't love edible decor?!

Dining Out: preventing a Mexican food coma

Come Thanksgiving break, I'll be flying back down south. One of my favorite parts about going home is revisiting my favorite eateries, and even though the holiday is still a couple of weeks away, I already have Tex-Mex on my mind. Growing up as a native Texan, Mexican food had always been a staple in my diet. I was completely able to sympathize, then, when a reader asked me how to keep oneself in check at a Mexican restaurant. After responding to her question, I realized that there must be plenty of other Mexican food fans with the same question on their minds, so why not turn my response into a blog post? And so this post came to be.

Mexican food restaurants were always one of the most difficult places for me to practice self-control. Between the complementary basket of chips that's constantly refilled, the refried beans and rice that appear on the side of each meal without fail, and the crazy amounts of delicious cheese that top many of the menu's dishes, keeping yourself from inhaling everything set before you isn't easy.

After many years of doing just that, I grew tired of leaving the restaurant with unbuttoned pants, feeling as if I was going to explode from the three meals worth of food I'd have eaten. That's why I decided to start altering my eating behaviors when out at this most tantalizing of eateries. Here are a few strategies that I use to prevent over-indulging in the glory that is Mexican food:

Rather than eating straight out of the chip basket, I grab a handful and place them onto my plate. This allows me to keep tabs on the amount of chips I'm eating and prevents me from ruining my appetite before the actual meal arrives. Doing this also motivates me to eat them slowly rather than munching on one after the next. Slowing my pace gives my stomach time to digest the food and to signal to me when I've had enough. That, and if I were to finish my serving of chips before my meal came, I would surely feel the urge to reach back into the basket for more.

Another tactic I find helpful is to order a dish I can assemble myself, making fajitas my go-to. If it's not already marinated ahead of time, I ask for the meat to be cooked without salt (this helps to keep the sodium down) and for corn tortillas instead of flour. When preparing my fajitas, I take two corn tortillas and add the fajita meat (I always opt for chicken), some black beans (which I ask for instead of refried), guacamole, salsa, and a good drizzle of queso (for those who haven't experienced Tex-Mex, this would be the equivalent of sprinkling on some cheese.... but shredded cheese isn't nearly as amazing, in my humble opinion). With this entree, I'm completely in control of how much goes onto my plate, and whatever remains of the meal I have packed up for leftovers.

While there are other healthy menu options (such as shrimp tacos), not all of us go out for Mexican food in pursuit of a trimmer dish. If you'd rather indulge in an appreciably less healthy option, consider splitting the meal with someone else and ordering a soup or salad appetizer if the portion isn't enough to fill you up.

I hope that you all find these suggestions to be as useful for yourselves as they are for me! If you know of any other tips that you find helpful, I'd love if you'd share them in the comments below!

Black Bean Brownies: don't be so quick to judge

What's moist, sweet, and packed with nutrients? My recent batch of black bean brownies, that's what! Don't let the black beans deter you. You have every right to be skeptical, but once you try one of these brownies for yourself, you'll wonder if any are actually in there.

Just think of the black beans as a boost for your brownies. You know, like the type you can have added into your beverages at juice and smoothie bars. Once blended into the mix, the taste of the supplement becomes unnoticeable (unless you go for one involving cayenne... those never go unnoticed), but that doesn't mean the benefits aren't there. The same goes for the beans— consider them to be an antioxidant, vitamin, fiber, and protein boost for your brownies. Multiple boosts for the price of one... what a deal!

If you're still not sold, there's another added bonus: these brownies are made with no flour! All of my gluten-free friends, you best be getting your baking sheets ready. You can write a nice thank you to Chocolate Covered Katie, later.

I forgot to add the vanilla extract into the photo... whoops.

To make these brownies, you'll need:

- 1 (15 oz) can of black beans (drained and rinsed)
- 2 tablespoons cocoa powder
- 1/2 cup quick oats
- 1/4 teaspoon salt
- 1/3 cup honey
- 2 packets stevia
-1/4 cup coconut oil
- 2 teaspoons vanilla extract
- 1/2 teaspoon baking powder
-1/2 cup semi-sweet or dark chocolate chips

Preheat the oven to 350 degrees and coat an 8x8 pan with olive oil. Then, combine all of the  ingredients (except the chocolate chips) into a
food processor and pulse until you have a very smooth batter. Once ready, pour the batter into the pan, stir in the chocolate chips, and pop into the oven for 18 minutes. Don't let the incredible smell tempt you into pulling them out too early; this gooey, chocolaty treat is worth the wait.

For a few ingredient substitutions, check out the original recipe by clicking the link here!

Healthy vs. Unhealthy Fat: the need to know

The Harvard School of Public Health couldn't have said it better: it's not about the calories in fats that lead to disease, it's the type of fat that's responsible. While unsaturated fats (both monounsaturated and polyunsaturated) can lower risk of disease, saturated and trans fats can increase risk. Fat intake is vital for a healthy body, but it's important to be wary of the types we're consuming and to monitor how much of them we eat— both healthy and unhealthy.

Forget everything you've heard about fat being bad for us; yes, certain types are harmful, but others are essential for maintaining good health. I'm always stressing how healthy fats aid in making us feel satiated and help to prevent overeating, but they also work to increase our levels of energy, reduce inflammation, decrease levels of bad LDL cholesterol and increase levels of good HDL cholesterol, lower blood pressure, and help us to better absorb nutrients from fruits and veggies (another reason to skip out on the fat-free salad dressing). Good sources of unsaturated fat include fish (such as salmon, sardines, tuna, and mackerel), nuts, seeds, avocados, and a wide assortment of oils (including olive, safflower, almond, and canola).

Even though unsaturated fats are highly advantageous for our bodies, they're high in calories, as well. If eaten in the right amounts, these healthy fats can help us lose weight or maintain a healthy one. However, going overboard can result in weight gain. Get your fill, but be sure to keep an eye on your intake.

Like healthy fats, saturated and trans fats can make us feel satiated, too, but our bodies become filled with much more than contentment from these unhealthy sorts. Saturated fat is a naturally occurring fat found largely in food sources derived from animals. Trans fat (which many believe to be more harmful than saturated fat) can also be naturally occurring, but the majority of it out there is created through a process called hydrogenation. Through this process, a partially hydrogenated oil is created, which changes the oil from liquid to solid and extends its span of time before spoiling occurs. Because of their longer shelf life and low cost, many food manufacturers choose to use saturated and trans fats in their products. Regular intake of these unhealthy fats can have adverse effects on the heart, increasing your chances of heart disease, stroke, raised LDL cholesterol, and diabetes.

Saturated and trans fats are commonly found in high-fat dairy (including ice cream, sour cream, butter, margarine, and cheese), red meat (pork, lamb, and beef), fried foods, and many processed foods (such as cake mixes and frostings, chips, pancake and waffle mixes, non-dairy creamers, crackers, and cookies). Even some plant-based foods are loaded with unhealthy fat. Coconut oil is one such example, being high in saturated fat; despite its popularity within the health scene, it should be consumed in moderation. Other plant-based sources that are high in saturated fat include palm oil and palm kernel oil, which are found in no-stir peanut butters.

If you're unsure if a product boasts high amounts of unhealthy fat, always check the nutrition label. Look to see if the product reads as having 0 grams trans fat (keep in mind that it may actually contain up to 0.5 grams of trans fat — food labeling laws actually allow for manufactures to use up to this amount and still have the trans fat listed as "0"), then survey the ingredient list to see if "partially hydrogenated oil" is listed. You'll also want to check to see if the saturated fat content is low.

Don't be worried about taking in a bit of unhealthy fat here and there; most foods are made up of a mix of fats, so even natural, healthy foods such as chicken, nuts, olive oil, and fish will contain some saturated fat. While unsaturated fats should be where the largest portion of your fat intake comes from, saturated fat can be consumed in moderation, and trans fat should be avoided whenever possible.

The American Heart Association recommends limiting your overall fat intake to 25-35% of your total daily calories, with less than 7% coming from saturated fat (if you're eating 2,000 calories a day, that's less than 16 grams) and less than 1% coming from trans fat (within a 2,000 calorie diet, that's less than 2 grams). So, in case I haven't emphasized it enough, be sure to keep tabs on how much fat you take in and on the kinds you choose to eat!

Workouts: building up the back

Having a strong back surely makes backless dresses look more striking and helps to attract admirers while playing beach volleyball (I'm talking to all of my California boys out there), but more importantly, it aids in your overall health. A strong back is key for good posture and stabilization of your whole body (which is especially important for those who play sports), allows you to lift heavier weights, and can prevent back pain from occurring (as well as relieve pain for those currently experiencing any). You may not have thought of making back exercise a priority during your workout, but clearly there's plenty of reason to add a good back exercise or two into your routine!

There's no lack of back strengthening exercises to choose from, a few of them being back extensions (which can also be done without equipment), alternating arm leg lifts, inverted rows (talk about a challenge) lat pulldowns, and swimmers. For a complete lower back toning and strengthening workout, check out the video below by Fitness Blender. A few of the exercises mentioned above are incorporated, and since the whole video is under 10 minutes long, you can get it done with little time to spare!

Halloween Candy: read up before you eat up!

Halloween is only a few days away, which means that if you haven't already stocked up on candy, chances are you'll be food store-bound soon. While you tell yourself that the candy you buy is all for the trick-or-treaters, you know deep down that you're likely to end up with a few wrappers of your own. After all, what else is one to do while waiting for the next round of kiddos to stop by?

A couple pieces of candy can easily fit into a healthy diet (given that you aren't making swipes at the bowl throughout the day...), but due to the miniature nature of Halloween candy, you may feel inclined to dig in by the handful. But not so fast!

Even though the fun-sized versions of our favorite treats contain far less calories than the entirety of their full-sized parents, if you allow yourself to eat piece after piece, you could end up consuming the equivalent amount... or more! (Gasp!) That doesn't sound very fun to me.

To give you full disclosure, I've compiled a list of the calorie, fat, and sugar counts found in a selection of the holiday's popular fun-sized candies (measurements based on one single, fun-sized piece):

Twix: 80 calories, approx. 4 grams fat, 8 grams sugar

Butterfinger: 85 calories, 3.5 grams fat, 8.5 grams sugar

3 Musketeers: approx. 63 calories, 2 grams fat, 10 grams sugar

Reese's Peanut Butter Cup (1 cup): 80 calories, 4.5 grams fat, 8 grams sugar

Baby Ruth: 85 calories, 4 grams fat, 10 grams sugar

Crunch: approx. 63 calories, 3 grams fat, 7 grams sugar

Twizzlers Strawberry Twists (snack size): 30 calories, approx. 0 grams fat, approx. 4 grams sugar

Kit Kat: 70 calories, approx. 4 grams fat, 7 grams sugar

York Peppermint Patty (1 piece): 50 calories, 1 gram fat, 9 grams sugar

Whoppers (one tube, or 3 balls): approx. 32 calories, approx. 1 gram fat, 4 grams sugar

Almond Joy (snack size): 80 calories, 4.5 grams fat, 8 grams sugar

Milk Duds (snack size): approx. 53 calories, 2 grams fat, approx. 6 grams sugar 

Skittles: approx. 63 calories, approx. 1 gram fat, approx. 11 grams sugar

M&Ms: approx. 73 calories, approx. 3 grams fat, approx. 9 grams sugar

Snickers: 80 calories, 4 grams fat, 8.5 grams sugar

As for the candies that more commonly come piece-for-piece out of the bag as opposed to coming in individual packages (such as Starbursts and candy corn), be extra wary. Even though their calorie, fat, and sugar counts are low per piece, you don't want to mindlessly eat away. They all add up!

Now that you've got the facts, you can better prepare yourself to keep the sugar-buzz under wraps! (Pun intended.)

Baked French Fries: kiss the drive-thru goodbye

What if I told you that one of America's favorite cheat foods (despite its very un-American name) could be turned into a healthy snack or side dish? Then what if I told you that the healthier version tasted just as indulgent... if not better? Well, get ready folks, because I'm about to give you a recipe for some crazy good oven-baked French fries! You've got to try them for yourself. It's like a party in your mouth.

Seriously, forget the drive-thru. These clean and crispy fries leave their greasy counterparts in the dust! Based on The Talking Kitchen's recipe, for a heaping tray's worth, you'll need:


- 5 white rose potatoes (though I'm sure any yellow or white potato would do just fine)
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- Ground black pepper, to taste
- 1/4 cup cilantro leaves (optional-  you likely won't need this much)



Preheat the oven to 425 degrees and line a baking sheet with aluminum foil. To prevent the fries from sticking, I recommend coating the lined sheet with a bit of extra-virgin olive oil.

After all is set, slice the potatoes into match-stick-shaped pieces and move them into a cold bowl of water. Let them soak for a few minutes and proceed to dry them in a paper towel. Once dry, place them back into a bowl and add in the extra-virgin olive oil, garlic powder, salt, and pepper. Mix well and lay the sticks flat on your baking sheet, making sure they don't overlap each other. Bake for 25 minutes (or until crispy), flipping them over half way through. And there you have it!

After one bite, see just how long they last. 

Refined, Enriched, and Whole: the grain breakdown

Our beloved grain-based carbs come in many shapes, textures, and sizes, but more importantly, they come processed in different ways. When perusing the options, we're left to decide between refined, enriched, and whole grain products.

If you're looking for the healthiest breads, cereals, and pastas, those made with refined grains (such as white bread and white rice) aren't going to make the cut. Unlike whole grains, refined grains are stripped of their bran and germ, which contain fiber, heart-healthy fats, antioxidants, vitamins, and minerals. What you're left with is a product with a finer texture, longer shelf life, and lack of nutrients. Enriched grains, which are refined grains that have some of their lost nutrients added back in, are a step up, but their all-important fiber content doesn't make a reappearance. Without a doubt, whole grains take the win!

Now that you've got that portion narrowed down, you're left to decipher between whole grain and multigrain goods. You may not have given this much thought previously, but, yes, the two do differ! While whole grain products are made up of a single type of grain (such as whole wheat pasta, brown rice, or whole grain oats), multigrain products are made from more than one type of grain. This gives your bread, baked good, or cereal a denser consistency and heightened flavor.

Both options make for healthy choices, but as I've mentioned in previous posts, just because a grain is included on the ingredients list doesn't mean that the entire grain is used (making it refined). Be on the lookout for grains listed without the word "whole" preceding them, especially when selecting multigrain products. There are more opportunities for manufactures to include only a portion of any given grain, so pay close attention to labels to ensure you're getting the full load of benefits.

You can find whole grain and multigrain products in a variety of forms, including tortillas, pastas, chips, and flours. To add some nutritional value to otherwise unhealthy foods, you could sub the usual all-purpose flour with oat, multigrain, wheat, or quinoa flour (just to name a few options). These flours are great for making homemade brownies, cakes, cookies, pancakes and pizzas! (I'd be down for a slice of whole wheat Margherita right about now...) Each type of flour will provide you with a different taste and texture, so if you experiment with one of these whole-grain options and decide you aren't a fan, consider giving another a try!

Switching from refined foods to those made with whole grains is an easy way to improve your diet. After some time, you may not even miss the old loaf of white!

Exercise and the Brain: how working out improves work performance

One of the most popular excuses I hear for neglecting exercise is a lack of time due to exams, presentations, or work-related projects. While I wholeheartedly appreciate a dedication to one's studies and a strong work ethic, crossing the sweat sesh off your to-do list is likely to work against you. Truth be told, our brains benefit immensely from exercise.

Studies have shown that regular exercise can increase levels of BDNF (a protein that contributes to the health of our nerve cells), which enhances memory and learning ability. In one such study, Éadaoin Griffin and colleagues tested this theory by observing a group of male college students. In the study, the students were quickly exposed to a series of photos showing the names and faces of strangers. After a break, the test subjects were presented again with the photos and asked to recall their names. 

Following the assessment, half of the students were taken into a room where they hung out for 30 minutes while the other half cycled at high intensity on stationary bikes. Afterward, both groups took part in another round of the face-to-name matching game. The scientists found that those who had engaged in exercise had vastly improved scores whereas the non-exercisers' scores hadn't changed.

Improved cognitive function isn't the only major benefit that exercise has on the noggin. According to Ulrica von Thiele Schwarz and Henna Hasson, getting your heart pumping can increase productivity, which may be due to increased stamina and lessened instances of sickness. Exercise can also reduce anxiety and stress by decreasing the number of stress hormones in our bodies and boosting endorphin production. With this information in mind, the next time you go to hit the books or start up some research, think twice about forgoing your workout!

Microwaveable Pumpkin Pie: a dessert to be thankful for

Based on the popularity of my microwaveable chocolate cake post, I thought I'd try out a healthy microwave-made dessert fitting for fall. Naturally, it had to be pumpkin related, and though I recently posted about pumpkin pie greek yogurt, I wanted to try making something that came close to resembling the look and texture of authentic pumpkin pie. With a little help from Pinterest, I was able to find a recipe that fit my criteria.

After making this nutritious take on the holiday classic myself and getting the thumbs up from my trusty taste-tester, Casey, I knew I'd chosen wisely. Though a crust is lacking, it's a small price to pay for indulging guilt-free. This delectable treat will leave you feeling satisfied for just around 75 calories and only calls for a handful of ingredients:

- 1/2 cup unsalted canned pumpkin
- 1/4 cup egg-whites
- A dash of cinnamon
- 1 packet stevia
- Optional topping: a dollop of TruWhip or TruWhip Light (this will bring up the calorie count, but only by about 30 calories)

To bake, pour all ingredients into a greased, microwave-safe dish (I coated a large coffee cup with extra-virgin olive oil) and microwave for 3 minutes. According to your microwave's heat settings, cooking times may vary.
The original recipe from SHAPE said to microwave the mixture for 2 minutes, but I chose to add on additional time to achieve a fluffier consistency.

Once out of the microwave, don't let your excitement get to you and give your pie a few minutes to cool before eating. Otherwise, you'll end up with a very burnt tongue... which really takes away from the deliciousness of it all. With this recipe on hand, you no longer have to wait for Thanksgiving to dig into some pumpkin pie!

Jicama: my newfound food obsession

I'd never thought of making jicama (a.k.a. the Mexican potato or turnip) a staple on my grocery list, but ever since my post on my grilled tilapia dinner, I haven't been able to stop eating them! (I may or may not be eating some as I type this.) Not a bad thing either, considering a cup's worth comes in at only 46 calories, 11 grams carbohydrates, and 2 grams of sugar, along with a couple of other advantageous features.

Previous to my research, I didn't see this root veggie as more than a way to add some crunch to an otherwise crunch-less salad, but recently, its health benefits have been called to my attention. Little did I know that this juicy vegetable, having the consistency of an apple and a subtlety sweet and nutty flavor, provides you with substantial amounts of vitamin C and fiber. Considering a large number of us fail to get enough fiber in our diets, this may be a beneficial food for you to be eating as well!

Jicama can be eaten raw, boiled, or roasted, and it makes a great addition to salads, stir-fries, and soups. You can also slice jicama into sticks and use them as a chip replacement for dipping in guacamole and hummus; just think about all of the sodium and fat you could save yourself by swapping out the chip bowl for a plate of fresh jicama! For a more traditional method of preparing jicama, you can flavor your slices in the popular Central American way of squeezing on some lemon or lime and adding a dash of chili powder. This makes for a light and flavorful appetizer or snack and can be ready in a matter of minutes!

When selecting jicama from your local market's produce section, Cooking Light advises that you look for ones that are firm, un-shriveled, and dry with no blemishes. Jicama is available year-round, so if you've never experimented with it before, consider picking one up on your next run to the food store!

Combating Cold and Flu: the foods to keep you well

There's so much to look forward to in October, from stomping on the crispy fall leaves that cover the sidewalks (I can't be the only one who goes out of their way to do this) to all of the Halloween festivities. Excitement is certainly in the air, as is something else that I'm not so keen on— the spread of cold and flu. Just a few days into the month and I'd already fallen victim.

Due to congestion, I laid low all of last week and adjusted my diet accordingly. Knowing what was sure to come, I would've been wise to have taken preventative measures. I may not have been prepared, but that doesn't mean you can't be!

To speed up my recovery and to help you avoid getting sick altogether, I did a bit of research on some all-natural remedies to help ward off illness. Don't worry, this list is free of nauseating grape and cherry flavored syrups. 

Garlic: Within garlic is a powerful bacteria and virus fighter known as allicin, which has antimicrobial effects on the body. This compound can help prevent you from catching a cold and also aid in speeding up recovery if one has already been contracted. Cooking garlic into your meals sounds easy enough, but for maximum effect, you have to eat it raw. From personal experience, I can tell you that chopping up a couple cloves of garlic into tiny bits and mixing it into your food makes it far easier to get down than munching on a raw clove. I took the hit for you there—you're welcome. If you'd prefer an alternative, you can always opt for garlic supplements.

Fennel: Not only will fennel help you rid of any pungent garlic breath, it's also beneficial for easing cough symptoms and clearing up chest congestion (I especially recommend picking some up if you go the garlic route... again, this comes from personal experience).

Tuna and salmon: Offering up good servings of omega-3 fatty acids, these oily fish work to reduce inflammation in the body, which contributes to a strong immune system.

Red bell pepper, kale, and broccoli: Citrus fruits get all the praise when it comes to vitamin C, but these veggies pack heftier doses than the glorified orange! Contrary to popular belief, studies have shown that consuming vitamin C can't prevent you from catching a cold, but it can help to accelerate recovery! 

Mushrooms: Working to increase your body's production of proteins known as cytokines, this antioxidant-rich fungi can help strengthen your body's immune response to infection. Think of cytokines as activists working to rally troops, these being virus-fighting white blood cells, for the battle against infection that's waging inside your body. The bigger your army, the higher your chances are of victory and a shorter war! After all, don't we all just want some peace?

Chicken soup: Nope, it's not a myth. Chicken soup can actually help fight against viruses. There are a slew of studies suggesting a variety of reasons for this soup's cold and flu-fighting powers; one such study by Dr. Stephen Rennard of the University of Nebraska Medical Center contributes them to the movement of neutrophils (a type of white blood cell) becoming restricted upon consuming the soup, which Rennard found can help reduce cold symptoms that result from upper respiratory infection.

If you're looking to stay well throughout the season, consider adding these supercharged foods into your diet! Anyone else thinking of a salmon and kale salad for dinner?

Workouts: taking a seat for a strong lower body

Ah, yes. The wall sit. Perhaps one of the most effective, do-anywhere exercises around. Working your hamstrings, quads, and glutes, this exercise is a spectacular way to sculpt the lower body without any equipment. The steps for implementing the wall sit may be minimal, but the results they bear are great!

To perform the wall sit, slide your back down a wall until your quads are parallel with the floor, creating a 90 degree angle with your legs. You'll want to glance down and make sure that your knees don't go past your ankles and that the weight is in your heels.

If you're new to wall sits, I would recommend setting a goal to hold the position for 30 seconds to a minute. As you build up strength, you can progressively increase your time by tacking on an additional 10-15 seconds (unless, of course, you feel you can hold out for even longer!). When doing this exercise, I like to have a timer with me so that I can accurately log the amount of time before my legs start shaking and I'm not able to stay virtually seated any longer.

Given that the standard wall sit isn't doing it for you, you can always choose to throw in a lightweight medicine ball and squeeze it between your legs, grab a pair of free-weights and simultaneously do some shoulder presses or arm curls, or alternate between your left and right leg with single-legged wall sits. Anyway you choose to do them, those muscles are sure to be worked. If you continue to implement this exercise a few times a week, you'll be able to build up your strength in no time!

Pumpkin Pie Greek Yogurt: wholesome pie in a cup

It may not be your traditional pumpkin pie, but this sweet treat is sure to quell your sweet tooth without the hefty amounts of fat and sugar. Even better, you don't have to wait for dessert to eat it! Not only does this pumpkin pie greek yogurt draw on the flavor of actual pumpkin pie, it also happens to be rich in protein, fiber, antioxidants, and vitamins!

So, why not whip it up for breakfast, a snack, or maybe at this very moment? You can have it ready in just a few minutes flat!

To make this guiltless confection (as based on this recipe from 
Eating Bird Food), you'll need:

- 1 six-ounce cup plain, low-fat or fat-free greek yogurt (I used a single serve cup of Oikos 0%, which happens to be closer to 5 ounces)
- 3 tablespoons 100% canned pumpkin
- 1/2 teaspoon cinnamon
- 1 packet stevia

Stir all of the ingredients together and eat up!