How to Focus on Nutrient-Dense Foods Instead of Tracking Calories When it comes to eating healthy, many of us get caught up in the numbers game—especially calories. It's easy to become fixated on how many calories you're consuming, but here's the truth: eating healthy is about much more than just counting calories. Instead, focus on the quality of the food you're eating, prioritizing nutrient-dense options that fuel your body, boost your energy, and improve overall well-being. Nutrient-dense foods are those that provide a high amount of vitamins, minerals, antioxidants, and other essential nutrients compared to their calorie content. Think leafy greens, colorful vegetables, whole grains, lean proteins, and healthy fats. These foods pack a punch when it comes to nutrition, making them the real heroes of a healthy diet. Here’s the thing: when you focus on eating whole, nutrient-packed foods, you naturally end up eating fewer empty calories from processed junk. It's not about restriction; it's about making smarter choices. Plus, nutrient-dense foods tend to be more filling, so you'll feel satisfied and energized without the need for constant calorie-counting. If you’re ready to stop obsessing over numbers and start fueling your body with nourishing foods, here are a few simple tips to get you started: 1. Fill Your Plate with Color Aim to include a variety of fruits and vegetables in every meal. The more colorful your plate, the more likely it is to be rich in a variety of essential nutrients. Leafy greens like spinach, kale, and arugula are packed with vitamins A, C, and K, while berries, bell peppers, and sweet potatoes are full of antioxidants and fiber. 2. Choose Whole Grains Over Refined Grains Instead of counting calories, think about choosing whole grains like quinoa, brown rice, oats, and whole wheat bread. These foods are rich in fiber, which helps with digestion and keeps you feeling full longer. Refined grains, on the other hand, lack the fiber and nutrients your body needs, leaving you hungry soon after eating. 3. Include Lean Proteins and Healthy Fats  Incorporate sources of lean protein such as chicken, turkey, tofu, or legumes, and healthy fats like avocado, nuts, and olive oil. These nutrients support muscle growth, brain function, and overall health. When you focus on these foods, you’ll naturally create balanced meals that nourish your body and keep you satisfied. In the end, it's not about obsessing over every calorie. By making nutrient-dense foods the foundation of your diet, you’ll naturally support your health in a more sustainable, enjoyable way. Focus on quality, not quantity—and your body will thank you! Exercise is man's best medicine --Hippocrates

The holidays are wonderful, fun and joyful. They can also be messy, busy and sometimes just downright chaotic, which is why staying at a healthy weight is never about perfection, it's about practice, practice, practice. We all have been known to overly indulge over the holidays and the occasional, or even frequent, lapse in good judgement and healthy choices is inevitable. When it happens, you have two choices. Give in and give up. Fix it. In order to "fix it" you have to first acknowledge where and why that less than healthy choice crept in? What situation or state of mind did you allow yourself in that contributed to making an unhealthy choice? Were you too tired? Too busy? Did you fail to plan? Was there just too much food around so it was an issue of environmental control? Were you trying to fill an emotional void? Were you trying to please someone else? Once you have isolated the situation or state of mind that led you to eat the plate of Christmas cookies in one sitting, it's time to problem solve. Generally, an individual will tend towards the same failings. While my problem with binging on Christmas cookies may be the emotional void I am constantly trying to fill, your nightly glass of wine may simply be a coping mechanism because you don't make time in your busy schedule to menu plan, grocery shop or cook. Both you and I will continue to make the same mistake over and over again until we isolate the problem and determine a plan of change. Even after we have a plan in place and are diligently working on creating healthy habits and routines, relapses of unhealthy behavior will still occur as we succumb to the siren call of a ribeye or salty chips. When you give in, rather than giving up, try the following "in-the-moment" solutions to get you back on track and feeling great right away. Give yourself some grace. No matter what you just ate, it's not the end of the world. Forgive yourself and move on. Go on a walk immediately. I know exercise is the last thing you feel like doing after a high calorie food fest, but do it anyway. It will reset your resolve and give you a chance to honestly confront your behavior. You may even burn a few calories in the process! Drink a big glass of water. Again, counterintuitive, I know. Why would you want to put anything else in your already full stomach after ingesting so many calories already? The answer is to reset your psyche. Water helps put you back into a "healthy food" frame of mind. Resolve to have a "bad moment" rather than a "bad day" or "bad week". Don't let your bad behavior perpetuate. Stop it in the moment and get back on track, don't use it as an excuse to pig out for an entire day or, heaven forbid, an entire week. Weigh yourself...later. Now is not the time to hop on the scale. Save it until you've had a chance to recover from your high calorie binge. Sleep. One of the best ways to feel better about ourselves is to be well-rested. Besides, going to sleep means you are not eating. E.C. (Environmental Cleanout). If there is still fudge in the house, you need to get rid of it, otherwise the rest of it will find it's way into your mouth. Clean the kitchen, pantry and fridge so you have only healthy foods around that will help you feel great and reach your goals. Exercise is the best medicine --Hippocrates

The holiday season is in full swing! While the festivities are fun, maintaining healthy habits can be a challenge. Thanksgiving, in particular is known for calorie-dense meals, and with so many yummy foods, all of which fall into the "favorite" category, it can be difficult to moderate. However, with a little planning, it is possible to enjoy the holidays without overdoing it. Try these four effective strategies to navigate the holiday season healthily and maintain your health amidst the feasting! 1. Plan and Prepare Your Plate Mindful portioning is a key strategy when it comes to navigating holiday meals. A typical Thanksgiving spread may include a variety of foods, from turkey and stuffing to mashed potatoes and pumpkin pie, making it easy to overindulge. Instead of approaching the buffet-style service without a plan, consider the following steps: Visualize Your Plate : Before you fill your plate, take a moment to survey all the food options. Visualizing helps you make more conscious choices rather than diving right into your plate. Aim for a balanced plate that starts with plenty of vegetables and then incorporates protein and healthy fats. Focus on Lean Proteins : Turkey is protein-rich but can become calorie-laden depending on preparation methods. Opt for skinless turkey to cut down on unhealthy fats. You can also set a limit on how much stuffing you take—enjoy its flavor but balance your intake with more vegetables or other lighter sides. Load Up on Vegetables : Make veggies the star of your plate. They are low in calories but high in nutrients and fiber, which can help you feel fuller without derailing your health goals. Roasted Brussels sprouts, green beans, and salads can enhance your meal and provide a burst of color and flavor. 2. Stay Active and Engage in Pre-Meal Exercise Incorporate movement into your holiday traditions. Amid all the preparations and cooking, it's crucial to make time for physical activity. Staying active enhances your metabolic rate, which helps balance your calorie intake. Consider these ideas: Go for a Nature Walk : Before you gather around the dinner table, organize a family stroll or a brisk walk in nature. Not only does this provide an opportunity for quality time, but walking can also stimulate digestion and improve your mood. Engage in a Fun Family Activity : Whether it's a game of touch football in the backyard or a family hike, incorporating play into your Thanksgiving celebration can burn calories while creating cherished memories. Aim to keep everyone engaged and moving, especially the children, as they will bring enthusiasm and energy to the activities. Join a Local Turkey Trot or Host Your Own : Many communities host "Turkey Trot" runs on Thanksgiving morning. If you prefer something less formal, host your own by meeting up with friends and family the morning of. Not only is this easy and convenient, it's free! Consider making this an annual family tradition. 3. Embrace Mindful Eating Techniques Practice being present during meals to enhance enjoyment and satisfaction. The concept of mindful eating encourages you to slow down, savor the flavors, and appreciate the food you are consuming. This practice can lead to greater satisfaction and help curb overeating. Here are some techniques to incorporate mindfulness into your Thanksgiving meal: Set the Scene : Create a calm environment at the dinner table by minimizing distractions. Turn off the television, put away phones, and invite meaningful conversations among family members. Focusing on the people around you can enhance your overall experience. Take Smaller Bites : When serving yourself, start with smaller portions. This allows you to taste everything without overloading your plate. Take the time to chew slowly and appreciate each bite, noting the flavors and textures. This practice not only makes the experience more enjoyable but also helps with digestion. Pause Between Dishes : After finishing a course or even each bite, take a moment to assess your hunger level. It’s common to feel compelled to go back for seconds, but by pausing, you can determine whether you are genuinely still hungry or if you just want to indulge for the sake of it. 4. Prepare Healthier Versions of Traditional Dishes Transform traditional recipes into healthier alternatives without sacrificing flavor. Thanksgiving is steeped in tradition, and many families have beloved recipes passed down through generations. However, you can adapt these recipes to make them healthier while still preserving their original spirit. Here are some ideas: Swap Ingredients : For instance, if your family enjoys creamy mashed potatoes, consider using Greek yogurt or cauliflower puree instead of heavy cream and butter for a lighter option that still delivers on creaminess. Try Whole Grains : Make the stuffing or casseroles using whole-grain bread or quinoa instead of white bread. Whole grains provide more fiber and nutrients, helping you maintain steady energy levels throughout the day. Cut Down on Sugar : In desserts, explore reducing the sugar content or using natural sweeteners like maple syrup or honey. You can also incorporate more spices (like cinnamon and nutmeg) to enhance the flavor without relying heavily on sugar. Offer a Healthier Dessert Alternative : While pumpkin pie is a Thanksgiving staple, consider a fruit salad or a lighter pumpkin custard made with low-fat ingredients as a healthier dessert choice. It allows everyone to enjoy a sweet treat while minimizing excess calories. By planning your plate, staying active, practicing mindful eating, and preparing healthier versions of your favorite dishes, you can enjoy the festivities without compromising your health. Happy Turkey Day Everyone! Exercise is the best medicine --Hippocrates 

For many of us, Daylight Savings throws off our groove and as autumn settles in with its shorter days and cooler weather, many people find themselves experiencing low energy levels, often referred to as seasonal fatigue. The transition from summer to fall can be a challenging time for our bodies as the sunlight fades and temperatures drop. Fortunately, certain autumn foods can help support your energy levels and combat fatigue naturally. By incorporating nutrient-dense, seasonally available foods into your diet, you can nourish your body, maintain your energy, and thrive throughout the season. 1. Root Vegetables for Sustained Energy Autumn is the perfect time to embrace root vegetables like sweet potatoes , carrots , parsnips , and beets . These vegetables are packed with complex carbohydrates, which provide a steady release of energy throughout the day. Unlike simple sugars, which can cause quick spikes and crashes in blood sugar, complex carbs are digested more slowly, offering lasting fuel for your body. Root vegetables are also rich in vitamins and minerals like potassium, magnesium, and vitamin A, which help regulate energy production and support overall vitality. Roasting a medley of root vegetables or adding them to soups and stews is an easy way to get these nourishing foods into your meals. 2. Fiber-Rich Apples for Digestive Health and Energy Autumn is apple season, and these crisp, juicy fruits are a great way to fuel your body while keeping fatigue at bay. Apples are high in fiber, particularly soluble fiber called pectin, which helps stabilize blood sugar levels and improve digestion. When blood sugar levels remain stable, you're less likely to experience the afternoon slumps that often accompany high-sugar snacks. The fiber in apples also promotes healthy gut bacteria, contributing to better nutrient absorption and overall wellness. For a satisfying snack, enjoy an apple with a handful of almonds or walnuts for added protein and healthy fats, which will further enhance sustained energy levels. 3. Omega-3 Fatty Acids from Fatty Fish and Nuts As the days grow shorter, it’s essential to prioritize brain health and mood support to avoid the "fall blues" and fight fatigue. Fatty fish , such as salmon , mackerel , and sardines , are rich in omega-3 fatty acids, which play a crucial role in brain function and mood regulation. Omega-3s help reduce inflammation in the brain and can support healthy neurotransmitter function, which is vital for maintaining mental clarity and energy. For those who don’t eat fish, walnuts , chia seeds , and flaxseeds are excellent plant-based sources of omega-3s. Incorporating these healthy fats into your meals can improve cognitive function and help combat the mental sluggishness often associated with seasonal transitions. 4. Spices to Boost Circulation and Fight Inflammation Autumn is synonymous with cozy spices like cinnamon , ginger , cloves , and nutmeg , which not only enhance the flavor of seasonal dishes but also provide significant health benefits. Ginger , for example, is known for its anti-inflammatory properties and can help stimulate circulation, which in turn boosts energy levels and reduces feelings of fatigue. Cinnamon is another spice that can help regulate blood sugar, preventing energy crashes. Additionally, both ginger and cinnamon have thermogenic effects, meaning they can help increase body temperature and promote warmth during cooler months, helping you feel more energized overall. Add these spices to your smoothies, oatmeal, or even warm teas to reap their benefits. Seasonal fatigue doesn't have to leave you feeling sluggish and drained. By focusing on the right autumn foods—fiber-rich root vegetables, immune-boosting apples, brain-boosting omega-3s, and energizing spices—you can support your body’s natural rhythms and maintain steady energy levels throughout the season. Embrace the nourishing, seasonal produce available in autumn, and take advantage of these natural energy boosters to stay vibrant and energized all fall long. Exercise is the best medicine --Hippocrates

Neither? Can that be the answer? Both sugar and artificial sweeteners show addictive properties so it is hard to say if one is better or worse. However, the more research that comes out about artificial sweeteners, the more I want to shy away. Let's talk about sugar first. Research suggests: Sugar consumption activates the brain-reward system (mesolimbic-dopamine system). When this system fires, it reinforces behaviors. Repeated activation of the reward pathway by drugs or by eating lots of sugary foods causes the brain to adapt to frequent stimulation, leading to a sort of tolerance (neuroplasticity). In the case of sweet foods, this means we need to eat more to get the same rewarding feeling — a classic feature of addiction. People who consume high amounts of sugar, report craving more sugar. High sugar diets actually change the hippocampus (the part of the brain responsible for encoding memories) which compromises memory formation. A highly publicized (and controversial) 2017 study suggested that rats prefer sugar to cocaine. The average American consumes 17 tsp (68 g) of added sugar daily, 2-3x the recommended amount. (WHO recommends <5% (6 tsp), DGA recommends <10% (12 tsp) of calories come from added sugars. One can of soda has 10 tsp of sugar. A Starbucks Java Chip Frappacino has 16 tsp or sugar in it. Excessive sugar can alter (numb) taste perception. *1 tsp sugar = 4 grams (4 kcal/1gram of CHO) What about artificial sweeteners? Research suggests: The FDA has approved five artificial sweeteners: saccharin, acesulfame, aspartame, neotame, and sucralose. It has also approved one natural low-calorie sweetener, stevia. WHO (World Health Organization) does NOT recommend AS for weight control (statement released in 2023, caused a HUGE stir in the food industry). AS exposure is linked to type 2 diabetes, obesity and heart disease (also linked to obesity). Brain imaging shows that AS affect brain regions in areas responsible for sweetness and rewards resulting in increased desire for calorie dense foods. Brain changes w/ AS consumption decrease sweetness satisfaction Prolonged AS consumption increases number of GLUT4 transporters meaning that when real sugar is consumed, more is taken into the cells. AS affect the gut microbiome in negative ways. Even though they are not metabolized per say, they create metabolites that can negatively affect brain function with regard to cognitive decline and dementia. Preliminary animal studies indicate that AS are addictive. Although sucralose is rated as heat stable, more recent studies call this into question, which is problematic considering that many commercially baked products contain sucralose. Exercise is the best medicine --Hippocrates

Halloween is right around the corner and candy is everywhere. It's in the stores, it's in bowls at the office, it might even be hiding under your bed! If you find it difficult to say "no" when it comes to certain foods, you might have wondered if food can be addictive? Although the DSM-V does not (YET) technically classify food as an addiction, it is a hotly debated topic. One of those controversies centers around this question. "Can food be classified as an addiction since it is necessary for survivial?" There are well documented similarities (biological, behavioral, and psychological) between the compulsive consumption of highly palatable foods and the use of addictive drugs. Substance use addictions are often measured by changes in three markers of brain chemistry: FosB, dopamine, and opioid receptors. All three of these markers are also implicated in adults who display symptoms of food addiction. The foods that demonstrate the most addictive nature are those high in fat, sugar, artificial sweetener, or salt. Hello ultra-processed foods! Ultra-processed foods (UPFs)—industrially produced foods containing ingredients not available in home kitchens—are the main source of refined carbohydrate and added fats in the modern food supply, up to 70%! Yet, not all foods have addictive potential (think carrots vs. cake). Creamy mouthfeel (ie. fat) and sweetness perception increase craving potential. Interestingly, both refined CHO’s (white flour/white sugar) and fat generate a similar dopamine response. This type of automatic human response is a gold-mine for big food companies and thus they employ flavor and tasting engineers to design certain food products to be addictive. In fact, some foods are engineered for mouth feel and to actually create craving. Doritos are the perfect example. Other considerations that go into the creation of UPF's are these: UPF’s are ideally created with equal amounts of CHO’s and fat (think chocolate bar). Speed of delivery of UPF’s to the brain is also a factor because then the food is associated with the dopamine hit. The famour Lay's chip tagline "Betcha can't eat just one" makes a lot of sense knowing this! Are we doomed to be victims of food marketing, falling prey to our cravings for unhealthy, artificially manufactured foods? Absolutely not. But it is helpful to know that our brains have automatic and powerful responses to certain foods. Recognizing this is very empowering as we learn to be proactive in choosing healthy habits. Yet, many things get in the way of healthy behaviors, namely ME and MY behaviors (cravings, impulses, busyness, lack of planning). These all complicate good nutrition. A few things to remember include: Everybody and every BODY is unique, thus nutrition is individualized based on current medical needs and behaviors. In order to be sustainable, it must be easy because we will always fall back to the path of least resistance. Research shows that weight loss methods/programs are equally efficacious. Therefore the best plan is the one that I will DO. There is no magic pill or diet out there. Eat at home friends! You will save calories and money. Exercise is the best medicine --Hippocrates

Fiber is a secret weapon when it comes to maintaining a healthy weight. Why? Because foods that are packed with fiber are generally low in calories and packed with nutrients. Fiber has a myriad of health benefits as well. Most people are familiar with the role that soluble fiber has in lowering LDL ("bad") cholesterol, thereby lowering your risk of cardiovascular disease, but because fiber plays a key role in weight control, it also lowers risk of many types of cancer and type 2 diabetes, both of which are linked to obesity. However, some of the coolest new research to come out about fiber is it's effect on the gut microbiome. In fact, a recent study showed that increased fiber intake significantly altered the gut microbiota in a relatively short period of time! With all of these fabulous fiber benefits, why are most of us eating so little of this key nutrient? An article by Stanford: Lifestyle Medicine estimated that 95% of Americans are deficient in fiber and the reason for this is clear. Too much processed food. Processed foods are high in calories, sugar, sodium and fat. They are low in fiber, phytochemicals, antioxidants and nutrients, yet processed foods now make up 70% of the average American diet. The real question is, how can I increase the amount of fiber in my diet? There are several superfood categories when it comes to increasing fiber. Fruits, vegetables, beans, and legumes. All of these can help you increase fiber in your diet easily. Shooting for a goal of 5+ fruits and veggies daily, plus 3 or more servings of beans and legumes weekly will help you reach your fiber goals. For those of you who want to dive deeper, let's learn more about fiber! Fiber defined: Non-digestible (at least by humans) carbohydrates found in plants Types of fiber: Cellulose, hemicellulose, pectins, lignins, gums, beta-glucans, fructans and resistant starches plus psyllium Parts of the cereal grain: Husk: removed and thrown away, aka chaff or hull Bran: contains the most fiber (95%) Endosperm: mostly starch, some fiber (think of a white rice kernel) Germ: rich in vitamins, minerals, essential fatty acids, some fiber Recommended daily amount of fiber: 14 g/1,000 kcals OR 25 g based on a 2,000 kcal diet OR Men (up to age 50) 38 g; Men (50+ yrs old) 31 g OR Women (up to age 50) 25 g; Women (50+ yrs old) 21 g Fiber can be divided into categories by property: Insoluble (does not dissolve in water, usually non-fermentable); bulks up stool, useful for constipation Soluble (dissolves in water; usually fermentable); forms a viscious gel that removes excess "bad" cholesterol, useful for both diarrhea and constipation Prebiotics (these are all your fermentable fibers, whether soluble or insoluble); positively impacts the gut microbiome Best food sources of soluble fiber include: Legumes: Beans of all kinds, including kidney, black, pinto, white, lima, navy, chickpea; edamame; and peas Oats Tofu Avocado Brussels sprouts Sweet potatoes Broccoli Pumpkin Best food sources of insoluble fiber include: Whole wheat products, like 100% wholewheat bread and pasta Oat bran and oatmeal Legumes: Beans of all kinds, including kidney, black, pinto, white, lima, navy, chickpea; edamame; and peas Berries: including blackberries, blueberries, raspberries, strawberries Whole grains, including quinoa, rye, barley, amaranth, brown rice Leafy greens, like kale and spinach Vegetables, like broccoli, okra, radishes Nuts, especially almonds and walnuts Fruits with edible skins, like pears and apples Avocados Sunflower, flax, and chia seeds Potatoes and sweet potatoes Popcorn Best food sources of p rebiotics from food include: Green bananas Oats Apples Avocado Garlic Dandelion Greens Onions Chicory root Jersusalem Artichokes A few precautionary words when it comes to fiber. Don't forget that rapidly adding a lot of fiber into your diet can cause tummy troubles in the form of gas and bloating. Start gradually and build until you reach your goal. Many sources of fiber, especially the prebiotics, are high in FODMAPS. If you fall into this category, seek the advice of a registered dietitian (that's me!) If you have IBD (Inflammatory Bowel Disease) or are having a flare-up of diverticulitis or other type of bowel inflammation, you play by a different set of rules. Don't stress about the different types of fibers. As you can see, there is quite a bit of overlap, just eat more fruits/veggies/beans/legumes and change your health for the better! Exercise is the best medicine --Hippocrates

You exercise a couple of times a week, cut out fast food completely, ditched the soda habit altogether and yet, with each passing year, a few extra pounds find their way onto your belly. What gives? Ten years ago you could eat whatever you wanted (within reason) and never think twice about it. It's unfair, I know, but it's time to get over the unfairness and understand what's behind this gradual weight gain so you can do something about it. Why do so many people gain weight as they age? In fact, one recent study showed the average 10-year weight gain was around 5 lbs. A total of 51% of the participants gained 5% or more body weight, 36% gained 10% or more, and 16% gained 20% or more across the 10-years. Yikes! Why is this? Well, biologically, there are some interesting changes happening with each passing year. These four changes in your body can help explain where those extra pounds are coming from. One recent study showed how lipid fat turnover decreased with aging, meaning more fat gets stored than removed. Lean muscle mass declines at a rate of 3-8% starting in our 30's. This muscle mass is often replaced with increased fat. Hormones like testosterone and estrogen naturally decline as we age. Both of these sex hormones influence weight regulation via muscle mass, metabolism and fat distribution. Many factors influence metabolism such as gender, lean muscle mass, stress levels, lifestyle changes, etc. As we age, these factors generally trend in the negative direction meaning our metabolism slows. For example, working a stressful 10-hour-a-day desk job negatively impacts metabolism from multiple fronts. Increased stress means chronically elevated levels of cortisol which leads to increased fat storage compounded with a sedentary lifestyle. Voila', you have the perfect recipe for weight gain. Is weight gain as we age inevitable? Absolutely not, but it is a given that you will have to put in some serious effort to maintain your weight as you get older. Try the following lifestyle changes to help you get to your ideal weight and stay there through the years. Exercise (the kind that increases your heart rate for an extended period of time). More physical activity is key to maintaining a healthy body weight and keeping those extra pounds at bay as you age. Not only do you need to exercise regularly (most days of the week), but get used to the idea that you will probably need to do more than you've been doing. Look for every opportunity to be active from wearing a step tracker to motivate your daily steps to exercise "snacks" (a term for short exercise bouts) at work. House projects and yard work are a great way to increase daily activity. Strength Training. One of the primary reasons people gain weight as they age is adopting a sedentary lifestyle. When coupled with the natural decrease in lean muscle mass, the result is always extra pounds which then feeds the cycle of weight gain. Strength training to increase lean muscle mass is the way to combat this. Aim for 2-3 strength training sessions a week. Low on time? Do a few HIIT (high intensity interval training) sessions a week to maximize your time (or lack thereof). Increase your consumption of high volume/low calorie foods. What types of foods are these exactly? Fruits and vegetables, of course. Aim for 5+ servings every single day. When you are eating this many fruits and veggies daily, there is less room for junk food. Add protein to every meal and snack. Amp up your fiber. Both of these will help you stay full and are strategies to decrease your calorie consumption. Swear off refined carbohydrates and processed foods. Cook and eat at home. Sleep! Exercise is man's best medicine --Hippocrates

Eating healthy does not equal deprivation or being hungry. There are so many delicious foods to eat that are both wholesome and nutritious, why not focus on all the things you can eat that help you feel great?! Craving something sweet? instead of ice cream, make a "milkshake" using frozen fruit, kefir or greek yogurt and cocoa powder. Adding frozen banana gives it a thick creamy texture like ice cream without all the added sugar and fat calories. gourmet dark chocolate is a winner every time. Look for 80% or greater cacao to train your taste buds to appreciate the actual flavor of the cacao rather than constantly overwhelming it with sugar. If you want an extra delicious treat, dip your square of chocolate in natural peanut butter. mandarin oranges dipped in melted, dark chocolate (or strawberries, or bananas, or absolutely any fruit) baked fruit crisp topped with oats and cinnamon ditch the cookies loaded with fat and sugar and try homemade energy balls instead Craving something savory? avocado toast topped with an egg and a slice of ham on a slice of nutty, wholegrain toast vegetable soup in a mug (travels well!) homemade chicken salad (use half chopped veggies and half chicken, mix with Greek yogurt instead of mayo) alongside carrot sticks for dipping 2 hardboiled eggs topped with salt, pepper and sharp cheddar cheese craving a burger and fries? lasagne? Make all your high-calorie favorites at home where you can control the ingredients Craving something salty and crunchy? instead of pretzels or chips, switch to stove top popped popcorn where you control the oil and salt. Unlike pretzels or chips, popcorn is a whole grain with 30 calories and 1 gram of fiber per cup. Just be careful not to overdo it! roasted chickpeas sprinkled with sea salt roasted kale chips veggie sticks dipped in hummus Smart Swaps: instead of flour tortillas, switch to corn tortillas throw out all your sweetened yogurt in favor of unsweetened. Sweeten naturally with fruit. 100% whole grain bread for white bread popcorn for chips or pretzels replace granola with roasted nuts instead of creamer in your coffee, try whole milk eat homemade trail mix instead of candy replace pasta with spaghetti squash try riced cauliflower instead of white rice Exercise is man's best medicine --Hippocrates photo by Heidi Greenhalgh