The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Archive for the month “December, 2012”

How to Make Your Own Green Smoothie

greensmoothieblogAfter indulging in the holidays, it’s a great time to eat lighter and detox your body. If you are new to detoxing, one easy thing you can do is to start drinking green smoothies. They are healthy, easy, fast and great in place of breakfast, lunch or your highly processed sugary, full of fat afternoon snack. Try one today and let me know your favorite combo! Cheers!

Ingredient Ideas: 

Greens – use about 2 big handfuls (approx 2 oz).
  • Kale
  • Spinach
  • Lettuce
Fruit – makes it sweet so the amount is to taste.
  • Bananas (fresh or frozen) – they are used for creaminess too! (½ – 1 whole)
  • Frozen fruit – strawberries, blueberries, mango, peaches (½ cup – 1 cup)
  • Apples (pears) (about ½ of the fruit)
Fat – makes it creamy and more filling.
  • A handful (about a ¼ cup) raw nuts –cashews, almonds, walnuts
  • ½  avocado – will give you a thicker smoothie
  • Coconut oil
Optional Add-Ins (about 1 teaspoon to 1 tablespoon).
  • Ground flax seed
  • Maca powder (adds energy)
  • Chia (high in omega fats, protein and fiber)
  • Lemon
  • Bee pollen (for allergies, reproductive & sexual issues, increase energy, stamina & immunity)
  • Cacao powder/ nibs (for a chocolaty version that is full of minerals, vitamins and tons of antioxidants!)
  • Ginger (for a spicy healthy kick!)
  • Stevia (for a sweeter version – use only a few drops!)
Liquids – Add enough liquid to blend (enough to cover, 1 – 1 ½ cups).
  • Water or Coconut Water
  • Almond, Coconut, Rice or Hemp Milk
Directions
  • Put all ingredients in your blender. (I highly recommend Vitamix!)
  • Add liquid of choice.
  • Happy blending!

What’s your favorite ingredient to add to a smoothie?

About the Author: Abby Phon is a Certified Holistic Health Coach. She leads corporate workshops on nutrition and lifestyle, conducts food tours, cooking demonstrations and offers individual health and nutrition coaching around the world.  She is also a certified Shiatsu practitioner, a licensed massage therapist, an AFAA nationally certified group fitness instructor, an IntenSati Leader and a certified Oneness Blessing (Deeksha) Giver.

Website: feedyourmindbodyspirit.com
Facebook: AbbyPhon
Twitter: @AbbyPhon
Pinterest: AbbyPhon

Happy Holidays – And the 2012 Charities of the Month

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Gluten Free, Flourless Peanut Butter Cookies With Chocolate Chips

Guest post by Barbara, owner of the blog, The Bold Blend.

I know! I know! I just encouraged everyone to avoid sweets during the holidays until Christmas and here I am posting a cookie recipe. That’s all I’m doing though, posting a recipe! I’m not eating them, promise!

Anyway, I know many of you look for gluten free recipes this time of year and this is a super easy one. It’s not paleo, primal, or healthy. It is full of sugar and about four million calories. Make them at your own risk! They are very delicious!

Flourless-Peanut-Butter-Cookies-004

Ingredients:
Makes 12-15 cookies
1 cup of creamy peanut butter (I use Natural Jif)
1/2 cup of brown sugar
1/2 cup of sugar
1 egg
1 teaspoon of vanilla
1/2 teaspoon of sea salt
1 egg
1/4 cup of semi-sweet chocolate chips

Directions
Preheat your oven to 350 degrees. In a large mixing bowl combine all ingredients EXCEPT the chocolate chips (save them for later). Shape the dough into 1.5″ balls and place them about 2 inches apart on a greased cookie sheet. Use the tines of a fork to flatten the cookies with the familiar peanut butter cookie criss cross markings. After that, place one (or more if you’re feelin’ saucy) chocolate chip on each cookie before baking. Bake for 10-13 minutes until golden brown. Remove from oven and allow them to cool completely before removing from the cookie sheet.

Enjoy (or don’t if you are working on weight loss right now)!

About the Author: Barbara Davis is a wife and mother of 2 children, hopeless coffee addict, and a freelance writer. She blogs about weight loss, cooking, family, and whatever else pops into her near 40 year old head. For more great recipes, check out her blog, The Bold Blend.

What should I do when I’m stressed and crave sugary and salty junk food?

Last year, Robert DeVito shared with us his tips for Surviving the Holidays – Maintain your Weight and Keep your Sanity. This year he’s sharing more great information on how to deal with cravings during the Holiday season.

foodchoicesholidaysManaging food cravings is a simple but difficult process. In my experience, I have seen that when an individual makes a emotional judgment and gives into eating when they are not hungry it is often do to temporarily losing sight of their goal(s) and/or continuation of habits.
First, understand that there are physical needs during stressful times. Your body is burning sugar and your cravings are present so you will replace immediate energy stores. Also know that an apple is a better choice than junk.

Second, understand your role in the habits and choices that you have created. You MUST own your choices and your result. Look past your immediate desire and play out in your mind how you will feel while eating this  “much needed” food. Play out the after effects. How do you feel once you’ve finished?

3 RULES TO KEEP IN MIND:

happysmileyface#1 Become Mindful Before you begin to feel stressed is the best time to focus on how you are handling your day. Monitor your stress levels. If you are becoming “STRESSED!!!” it is time to take a break, contemplate your thoughts and actions and choose your next action. This 2-3 minute reset of thinking and breathing acts to calm you and allows you to retain focus.
Remember: staying in the stressful situation will INCREASE your stress. You must change your thinking and your actions right there.

#2 Control your kitchen Keep temptation out of sight. Clean the area of “junk” and create a scenario where you have to go purchase the items you want so badly. This will act to slow down your reactions.  Choose fruits and vegetables first while you focus on breathing.

#3 Know WHY you are eating what you are eating Say it out loud – “I am eating due to stress, not hunger.”

Own the fact that you need to control your stress differently to create a long-term change.
Try these tips for controlling food cravings:
  1. Develop a mantra. Something like: “I feed my body and my needs, not my taste buds.”
  2. Ask yourself questions: “Why am I going to eat this?  Is it because I actually want it and need it or am I re-actively responding to an immediate desire?”
  3. Keep focused on your goal. Post it in sight and refer to it often.
  4. Drink a glass of water to slow the decision making process down. Water can make you feel a little fuller AND it will give you something to do while deciding if you are actually going to give in to your cravings.

To your health,
Robert DeVito

About the Author: Robert is the President and Chief Motivational Officer for Innovation Fitness Solutions, a Butler, NJ based Coaching facility focused on Weight Loss and Personal Development. He provides advice on weight loss, healthy lifestyles and happiness!

Vegan Egg Nog

VeganEggNog330Do you love the flavors of the holiday season, but not the way you feel after indulging in heavy sugary treats loaded with dairy? If you’re guilty (like me! GASP!) of purchasing eggnog in a carton, you might be aware that they are still highly processed and loaded with sugar.(Yes, EVEN IF it’s the soymilk, almond milk or coconut milk kind.)

But you’re in luck! I created my own version that is so rich, creamy and comforting it’s hard to believe it’s healthy, too!
I hope you enjoy! Happy Holidays!
 
Serves 2 (10 ounce low ball glasses)
 
Ingredients
  • 2 cups unsweetened vanilla almond milk
  • 1 5.5 oz can (full fat) coconut milk
  • ½ frozen banana
  • 1 pitted medjool date
  • ¼ avocado
  • 1 teaspoon maple syrup
  • 1/8 teaspoon pure vanilla extract
  • ½ plus 1/8 teaspoons ground nutmeg
  • ¼ teaspoon ground cinnamon
  • Pinch of ground cloves
  • Optional Festiveness: Bourbon or Rum!
Directions
Chill coconut milk either overnight in the fridge or in the freezer for about 30- 45 minutes (until solid).
Place all of the ingredients into the blender.
Blend until smooth.
Garnish with sprinkled cinnamon and nutmeg.
Serve immediately.
Abby-Phon-oatmeal-160About the Author: Abby Phon is a Certified Holistic Health Coach. She leads corporate workshops on nutrition and lifestyle, conducts food tours, cooking demonstrations and offers individual health and nutrition coaching around the world.  She is also a certified Shiatsu practitioner, a licensed massage therapist, an AFAA nationally certified group fitness instructor, an IntenSati Leader and a certified Oneness Blessing (Deeksha) Giver.

Website: feedyourmindbodyspirit.com
Facebook: AbbyPhon
Twitter: @AbbyPhon
Pinterest: AbbyPhon

10 iPhone Apps for Tracking Kids Nutritional Needs

Guest post by journalist and health advocate, Suzanne Cullen.

Keeping up with what your child needs, what she doesn’t need, and what she’s actually eating can be difficult, but it’s also essential for parents who understand the importance of maintaining a healthy diet and are dedicated to instilling good eating habits in their kids. Fortunately, managing your child’s dietary needs and habits is easier than ever with the advent of the smartphone. These 10 are dedicated to nutrition and diet, and are great options for monitoring your child’s diet.

  1. Food Scanner: Good Food or Bad Food? – With your iPhone’s built-in camera you can take a picture of a food item’s UPC bar code and check it against over 200,000 food products stored in the FoodScanner app to receive exhaustive nutritional information. Managing calorie intake and monitoring ingredients of everyday foods is easier than ever, and can be handled through FoodScanner for the price of a $0.99 download.
  2. Meal Snap – Calorie Counting Magic – Taking a picture of your child’s meal with the built-in iPhone camera and running the Meal Snap app will return nutritional information on the entree quickly and accurately. If you’re a parent who’s obsessed with social media and documentation, Meal Snap also lets you share your culinary photography on Facebook, Twitter, and Foursquare.
  3. Blood Sugar Tracker  – Parents of diabetic children know exactly how important it is to monitor kids’ sugar intake in order to prevent dangerous surges and drops. With Blood Sugar Tracker, logging the results of blood tests and tracking them over the course of days, weeks, and even months is incredibly simple. The app isn’t at all complicated to use, and is free in the App Store.
  4. Serious Nutritional Tracker – Keeping track of your child’s calorie intake, estimated energy, protein, and fluid requirements, as well as intake levels of individual nutrients, is all possible with the Serious Nutrition Tracker. Because the app is designed for bodybuilders and other fitness buffs, there are features here that parents aren’t likely to need, but the $2.99 price tag makes the app well worth the purchase, as it does allow you to track your child’s dietary habits over an extended period of time.
  5. Fooducate – Healthy Food Diet & Nutrition Scanner – Taking first place in the U.S. Surgeon General’s Healthy App Challenge and being featured by a list that reads like a who’s who of major news outlets, Fooducate lets parents know exactly what the processed foods they purchase for their children contain. With a scan of the bar code you can determine exactly how healthy your grocery list actually is and modify it as needed to ensure that your little ones aren’t eating foods laden with trans fats, dangerous chemical additives, and loads of sugar.
  6. Eight Glasses a Day – Staying well hydrated is an essential part of human health, but keeping up with the amount of water your child drinks can be difficult. Eight Glasses a Day greatly simplifies the process of monitoring water intake by allowing you to simply touch a glass on the screen to make it disappear every time your little one finishes a glass.
  7. Restaurant Nutrition – Keeping track of what your child is eating when you visit a restaurant isn’t easy, and some restaurants use deliberately misleading wording on their menus to create the illusion of healthy, nutritious entrees when they’re really anything but that. With over 250 restaurants in their database, Restaurant Nutrition helps you track the foods your child is eating on the go. Best of all, Restaurant Nutrition is free in the App Store.
  8. Food Tracker Pro – Tracking your child’s dietary choices without counting calories or keeping tedious lists is easy with FoodTrackerPro, which allows you to help her make good decisions about her diet and keep up with what she’s eating. The simple interface is easy to use, and the app allows you to look at weekly, monthly, and yearly charts.
  9. EatRight – Keep up with your child’s diet in relation to the major food groups, fluid intake, and sweets/fats with EatRight, a $1.99 app with a 7 day log and daily tracker. The optional progress sharing feature is also great for nannies, who can send charges’ dietary information to busy parents to keep them in the loop.
  10. 5 A Day – Getting five servings of fruits and vegetables into your child’s diet is easier than you think, especially when you have this $0.99 app to help. A collection of recipes that are heavy on fresh fare, 5 A Day helps users meet their daily produce quota.

Determining what foods are suitable for your child and how well her dietary needs are being met through the power of the iPhone and the App Store can help to ensure that she learns good eating habits and the importance of good nutrition from an early age. Remember, kids learn most of their habits by modeling the adults in their lives, so making an effort to eat well yourself is another teaching tool at your disposal.

About the Author: Suzanne Cullen, regularly writes for http://www.aupair.org/. She is a graduate in English literature and currently pursuing her masters in Online Journalism. She can be reached via email at: suzanneclln91@gmail.com.

Vegan Pumpkin Chocolate Chip Brownies

This recipe was originally inspired by this recipe from Pinterest, because it was listed in grams (so I could use my EatSmart Precision Pro Kitchen Scale) – and it looked pretty tasty. Bake these “brownies” for your Holiday party and impress your guests.

I love baking with pumpkin because it’s incredibly healthy! 100 g provides just 26 calories and contains no saturated fats or cholesterol; yet, it is rich in dietary fiber, anti-oxidants, minerals, vitamins.

Ingredients:

  • 366 grams Pumpkin (1.5 cups)
  • 98 grams Rolled Oats (1 cup)
  • 1/2 cup Almond Milk
  • 140 grams Agave Nectar (1/2 cup) * Feel free to use maple syrup or honey
  • 175 grams Whole Wheat Flour (1.5 cups)
  • 7 grams Baking Soda (1 tablespoon)
  • 3 grams Salt (Sprinkle)
  • 2 grams Cinnamon (Sprinkle)
  • 3 grams Baking Powder (1 teaspoon)
  • 155 grams Dark Chocolate Chips (1 cup)
  • Sprinkle of sliced almonds

Directions:

  1. Preheat oven to 400 degrees
  2. Mix all ingredients together by hand in mixing bowl
  3. Grease 9x13inch baking pan
  4. Bake for 20-25 minutes – until toothpick comes out clean
  5. Enjoy!

About the Author: Karen Welby is the Marketing Director of EatSmart Products. Outside of EatSmart, she is a certified Health Coach and Personal Trainer.

EatSmart Products 2012 Holiday Gift Guide

eatsmartholidaygiftguide2012Not sure what to get someone this Holiday Season?

Look no further!

Here at EatSmart, we’ve created our own gift guide to help you match everyone on your Holiday list with the perfect gift to live healthier and happier.

EatSmart Precision Elite Digital Kitchen Scale

GiftIdeaEliteScale

The Precision Elite is the perfect kitchen tool for anyone who cooks, bakes or counts calories. The stainless steel platform provides ample space to accommodate large mixing bowls and its 15lb capacity is capable of handling any job in the kitchen. Using the Precision Elite, accurate measurement of ingredients is simple and its sleek, modern design fits perfectly in any home.

Buy the Precision Elite for only $39.95 on Amazon.com.

EatSmart Precision Tracker Digital Bathroom Scale

holidaygiftideaforthefamily

For those committed to a healthy lifestyle and love using the latest technology to meet their goals, this scale is for you. Whether you are looking to gain or lose, this high-tech gadget is an essential tool in weight management.  At each weigh in, the scale will display three readings: current weight, weight change from the last weigh in, and total change from starting weight.  The Precision Tracker gives users the ability to work towards long term weight goals, while monitoring short term progress — often the motivational tool needed to achieve success.

Thinking of running a family ‘biggest loser’ contest? This scale privately stores personal data for up to 8 users and automatically identifies the person standing on the scale.

Buy the Precision Tracker for only $44.95 on Amazon.com.

EatSmart Precision GetFit Digital Body Fat Scale

holidaygiftideafitnessenthusiast
The Precision GetFit allows users to quickly and easily measure their body weight, % of body fat, % muscle mass, % total body water and bone mass using new ITO BIA technology. Being aware of body composition is an important way to monitor your health and with the Precision GetFit Body Fat Scale, you are able to do this in the privacy of your own home.

Any fitness enthusiast knows, weight is more than a number, so seeing your muscle increase and body fat decrease provides continued motivation and accountability. The athlete in your life will love this scale because it allows them to monitor body fat and hydration levels, which aids in training for any competition.

Buy the Precision GetFit for only $54.95 on Amazon.com.

EatSmart Precision Voyager Digital Luggage Scale

HolidayGiftIdeaLuggageScale

The Precision Voyager Luggage Scale is ideal for the traveler in your life, from the casual vacationer to the frequent flyer. This savvy gadget can eliminate some of those tricky add-on fees and save travelers money by avoiding overweight baggage charges. Know your luggage is under the weight limit before you leave home and avoid the embarrassment of re-packing luggage at the baggage counter.

The Precision Voyager allows users to quickly and easily weigh luggage up to 110 pounds/ 50 kilograms.  Simply clip the scale’s handle to your suitcase or bag, lift and the weight appears almost instantly. Its compact, durable design allows travelers to place it in their suitcase and bring with them on their journey.

Buy the Precision Voyager for only $19.95 on Amazon.com.

What EatSmart Products will you add to your Wish List?

About the Author: Karen Welby is the Marketing Director of EatSmart Products. Outside of EatSmart, she is a certified Health Coach and Personal Trainer.

Charity of the Month for December 2012 – Eva’s Village

All of us at EatSmart have a great deal to be thankful for,  especially when seeing the hardships many of our New Jersey neighbors face after Hurricane Sandy.  In this spirit, we have chosen a New Jersey based charity, Eva’s Village,  as our Charity of the Month for December 2012.

Why Eva’s Village:
Recently,  dear friends of mine volunteered to help serve the Thanksgiving meal at Eva’s and commented on how impressed they were with the delicious sit down dinner that was served to all who came.  No one is ever turned away.  This is what started me thinking that Eva’s would be an ideal candidate for charity of the month and what better month than December.  We will be donating 50 cents for every new Twitter follower during the month – so spread the word!

A bit about Eva’s:
Eva’s Village is a uniquely progressive and comprehensive non-profit social service organization dedicated to fighting homelessness and poverty. Eva’s Village was founded in 1982 by Msgr. Vincent E. Puma as Eva’s Kitchen, a New Jersey soup kitchen serving 30 hungry people in Paterson, NJ.  Today it operates 14 integrated programs, on eight owned properties located within a quarter-mile radius of their main campus.  Their mission is to feed the hungry, shelter the homeless, treat the addicted and provide medical and dental care to the poor with respect for the human dignity of each individual. Eva’s Kitchen serves 350 hot lunches, 365 days per year to the homeless and working poor and approximately 580 men, 470 women and 185 children are served annually in all of Eva’s sheltering and substance abuse programs.

More information about Eva’s Village can be found on their website www.evasvillage.org.  Share some holiday cheer by volunteering your services and talents – new volunteers are always welcome.  If interested,  please contact Jennifer Doherty, Volunteer Coordinator at 973.523.6220 ext. 248 or Jennifer.Doherty@evasvillage.org.

Click here to help donate:

If interested in submitting a charity for consideration, please email karen@eatsmartproducts.com. The donation amount will be capped at 500 new followers/likes.

About the Author: Maria Geronimo is the Public Relations Director at EatSmart Products.

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