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!