With the holiday season approaching, most people are wondering how to beat the holiday weight gain without feeling deprived compromising the festivities.

Here’s the secret….Switching up some of the ingredients in the recipes you prepare this holiday will keep your waistline happy (without sacrificing taste!)  If there is one recipe that you just can’t imagine Thanksgiving without, then this year put a healthy twist on that family favorite.  The difference is that this season you CAN eat the foods you love by making these simple swaps and smart choices.

Check out how many calories you can save by switching up these recipes!

For an appetizer:

Choose Creamy Butternut Squash Soup over French Onion Soup

Calories saved: 211 Fat saved: 10 grams

Choose Creamy Spinach Dip over Hearty Spinach Dip

Calories saved: 55 Fat saved: 5 grams

For your main entrée:

Choose 3-4 oz. white turkey meat over dark meat

Calories saved: 38 Fat saved: 5 grams

For Your Side Dish:

Choose Healthy Green Bean Casserole over Traditional Green Bean Casserole

Calories saved: 64 Fat saved: 11 grams

Choose Stove Top Whole Grain Stuffing over Betty Crocker’s White Bread Stuffing

Calories saved: 150 Fat saved: 14 grams

Choose Mashed Sweet Potatoes over Sweet Potato Casserole with Marshmallows

Calories saved: 129 Fat saved: 8 grams

For dessert:

Choose Pumpkin Pie (with low-fat whipped cream!) over Pecan Pie.

Calories saved: 95 Fat saved: 6 grams

Choose Apple Pie (with low fat vanilla ice cream!) over Cheesecake

Calories saved: 189 Fat saved: 15 grams

YOU SAVED=

931 calories and 74g of fat!!

Besides replacing some of these high calorie foods with their low calorie and healthy alternatives, there are many other simple tips you can use to navigate through your holiday festivities.

-Start the day off with a quick and effective workout to boost your metabolism for            the rest off the day + keep you burning calories throughout the meal!

- Sign up for a turkey trot, or go for an after-dinner walk with family

- Plan to eat your meal early in the day so you have more time to digest

- Fill your plate with low calorie items (salad, veggies, white turkey)

- Take smaller portions of high calorie/high fat favorites

- Going back for seconds? Fill up on greens instead of extra stuffing

- Have a small slice of one dessert or split a piece of pie with someone

- Enjoy special seasonal dishes (stuffing) and skip the foods you can eat any time              of year (bread + butter)

Wondering what all the hype is about superfoods?  A super food has a high concentration of essential nutrients with proven health benefits.  Incorporating these foods into your diet can improve your health, boost your energy, and keep you feeling full and satisfied!  Read some of the following examples to see which foods fit into your life best:

To start your day, even if you are in a rush, you can always grab a pre-boiled hard cooked egg. Eggs are a complete source of protein, and contain all the essential amino acids you need.  Although you might hear that the yolk can be high in cholesterol, but recent studies show that eggs actually contain a significantly lower amount than we previous thought (and 64% more Vitamin D!) If you are concerned about cholesterol, try an omelette made with 1 egg and 2 egg whites!

Embellish your salad by using avocados, which are loaded with fiber and heart-healthy fats.  Almonds are another great source of healthy fats, fiber and protein! Keep in mind that almonds and avocados can also be higher in calories so it’s important to keep the portions in check.  Stick to ~1/4 of an avocado and 23 almonds (small handful).

Ground flaxseeds are overflowing with fiber, minerals, and contain an essential fatty acid that helps to reduce inflammation.  If you do not like the idea of putting flaxseed on top of your salads or eating them plain with a spoon, sneak it into your favorite baked goods,  smoothies, yogurt or oatmeal as an easy way to incorporate their nutrition into your diet without compromising taste.

With the holiday season approaching, sweet potatoes will most likely be making an appearance (helloo sweet potato casserole!)  These super foods are packed with vitamin A, C, calcium and potassium.  My favorite way to enjoy sweet potatoes?  Simply baked and topped with black beans and plain Greek yogurt or oven-roasted sweet potato fries!

Lastly, we couldn’t leave this Fall staple off the list– Apples. Not only are they in season and super tasty, but they also have fiber (to fill you up) and vitamins to boost your immunity during cold season!  Make a healthy apple crisp by slicing 1 apple, sprinkling with cinnamon, stevia, + vanilla extract + 2 Tbsp oatmeal + 4 Tbsp water and heat up in microwave-safe container for 1-2 minutes.

Super foods will help you maintain your weight and keep you healthy!  Every Super Food is guaranteed to be fresh, free of artificial ingredients, and bursting with nutrition and flavor!

These are just some of the many foods that are available, so tell me: What are some of your favorite superfoods?! Share in the comments section!

Eating local reduces your food’s carbon footprint and brings fresher food to your plate. What more could you ask for? Okay, okay, so you won’t be able to constitute an entire balanced diet with only local food, but there are some easy ways to put some local eats into your meal planning. Try these tips to get local today.

Go to a Farmers’ Market First

Before you start planning your meals, go to the farmers’ market first to see what they’ve got. Plan your meals for the week around what’s at the market. After you have your “base” ingredients, supplement with organic food at the grocery store. Usually, farmers’ markets are only open on the weekends, so plan your weekday meals around your Sunday farmers’ market finds. Find a farmers’ market near you on the USDA website. To find organic grocers, try the Organic Store Locator.

Find Local Food Restaurants

Do a little research and find some local food restaurants in your area. Ask farmers at farmers’ markets which chefs they sell to or check search engines like the Eat Well search to find some local food restaurants in your area. Try shopping at local bakeries, wineries, distilleries, coffee shops or ice cream shops to get local eats on the run.

Join a CSA

Community Supported Agriculture (CSA) gives you an opportunity to get farm-fresh food delivered straight to your home weekly for a seasonal price. Find CSA farmers on the Local Harvest website. This website also provides viable information on how to choose the right CSA program/farmer for your needs.

Preserve Local Food for the Winter

There are plenty of ways to preserve your local food. You can make a jelly or jam or even pickle some vegetables. You could also try making a freezer-friendly dish out of your local food (try a vegetable-packed lasagna, for example). To learn how to pickle or make jelly, go to the National Center for Food Preservation website. You can also try buying and reading a book on preserving, like Angela Duea’s Complete Guide to Food Preservation.

So there you go, just a few easy and simple ways to go local. Once you start implementing these tips into your daily routine, you’ll surely never go back.

James Kim is a writer for foodonthetable.com.  Food on the Table is a company that provides online budget meal planning services.  Their goal is to help families eat better and save money.

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My slow-cooker and I have become great friends lately.

I was seriously craving something sweet, yet healthy (two words you don’t often hear in the same sentence)  I remembered the acorn squash I had picked up at the grocery store earlier in the week (but had no idea what to do with) and grabbed whatever ingredients I could find in my cabinets to create this unique, flavorful and fun to eat dish!

APPLES n’ CINNAMON-GLAZED SQUASH BOWLS

INGREDIENTS: (serves 2)

1 acorn squash

2 Tbsp SmartBalance butter

1/8 cup water

1 Tbsp sherry

2 tsp maple syrup

2 tsp brown sugar

1 tsp cinnamon

1 tsp ginger

TOPPINGS:

1 chopped apple

2 Tbsp. walnuts

[For a savory taste, add bacon bits or goat cheese on top!]

Directions:

1. Cut squash in half (width-wise) and scoop out seeds with spoon.  Pour water into slow cooker and place squash halves inside. (Note: if you don’t own a slow cooker, you could also bake these in the oven, or covered in a pot with a little water on the stovetop)

2. In a small bowl, combine water, butter (melted), maple syrup, sherry, cinnamon, brown sugar and ginger.  Brush liquid over squash top, and pour any remaining into center.

3.  Cover slow cooker, set to high, and allow to cook for 2-4 hours (until squash is very tender)

4.  Dice up your apple and chop your walnuts for the squash filling (could also add any additional toppings*)

5. Serve and SAVOR

1 serving of ACORN SQUASH contains:

145% of recommended daily Vitamin A

Vitamin C, potassium, manganese, folate

15% of omega3 fatty acids (the good fats!)

Fiber

Phytonutrients (powerful antioxidants)

+++++++

This squash bowl was sooo good! As I was eating it, I couldn’t stop thinking about all the possibilities with this dish.  It would be the perfect appetizer to impress your guests at a dinner party, or could make a heartier meal with the addition of goat cheese and chopped bacon sprinkled on top…add some more maple syrup and you’ve got yourself a delicious dessert!

How would you create your own squash bowl?

Hii everyone!! My dear friend, Alexi, is in the running to be on the cover of FITNESS Magazine! She’s a soon-to-be Registered Dietitian and just spent the last semester studying (and eating!!) her way through Florence, Italy.

To learn all about Alexi, please take 2 seconds and click here to vote!

GOOOD LUCK GIRL!!

1) It’s time to downsize:

Change your plate from standard sized dinner plate and shrink it to dessert- sized for proper portion control!

2) Remember the 50-20-20 rule:

Fill 50% of your plate with low calorie, highly nutritious VEGGIES, 25% WHOLE GRAINS/STARCHES, 25% PROTEIN (meat, beans)

3) Eat more!

Shocking right?! We think we are helping ourselves by skipping breakfast, or find ourselves too busy for a lunch break. But studies show you’re doing more harm than good.  Jumpstart your metabolism first thing in the morning with a nutritious breakfast to help you burn more calories later on. Wait too long to eat and you’ll only end up overindulging at your next meal (and spiking your insulin/blood sugar levels!) Try to eat every 3-4 hours.  A sample schedule would like this: 7:30 am Breakfast, 10:30am Snack, 1:00 pm Lunch, 4:00pm Snack, 7:00pm Dinner

4) Get 6-pack abs at the office:

Invest in an inflatable ball to sit on instead of the regular office chair. It will force you to keep your abs contracted which will not only improve your waistline and posture, but will give you the extra confidence you need to ask your boss for that raise you’ve been wanting!

5) Be prepared:

If you’re pressed for time, cook in bulk and plan meals for the entire week! Packing lunch is the safest way to keep you from finding yourself desperately hungry at the nearest McDonald’s at lunchtime!

6) Schedule your workouts:

Every Sunday, pencil into your planner what workouts you’ll be doing for the week. Include time, place, activity so that you see it as a CAN’T MISS appointment. For extra motivation, invite a friend along–you’ll be less likely to cancel!

7) “Eat breakfast like a king, lunch like a prince, dinner like a pauper”:

Use this mantra for how much you should be eating throughout the day. You need more energy (from food calories!) to fuel your activities in the morning and afternoon, by dinnertime you should be keeping it on the lighter side.

8. Stay informed daily:

Sign up for free healthy newsletters + recipes to stay up to date on the latest info and inspire you try new, deliciously healthy foods.  You can also get involved in supportive online communities to find others who share your interests in living well!  Some to try:

Hungry Girl

Mitzi Dulan, America’s Nutrition Expert

Ellie Krieger

SELF Magazine

Spark People

MSN Health

9) Eat + Tone with Technology:

Download iPhone apps to track your workouts, record your daily meals, free yoga podcasts, or receive motivating quotes to keep you on the healthy track!

Here’s a list of Top 50 Free Health + Fitness Apps

10) Throw out the scale:

The scale never tells the whole story. If you are losing weight and TONING up, chances are that the numbers on that scale won’t drop as much as you’d like after a while. That’s because muscle weighs more than fat! So while you may find the scale stuck in the same place, you might be looking more toned, defined and slimmer! Go by how your clothes fit or see if your local gym offers body fat analysis testing.

What are your simple tips for staying fit?? Share them with us in the comments section!

Ever since I saw celebrity chef Giada De Laurentis (AKA my idol) introduce the BEST chicken pot pie she’s ever had at Woodspoon in Los Angeles, I haven’t been able to stop thinking about it. Then I came across a Clean Eating recipe for Shepherd’s Pie, and knew it was time to whip something up to satisfy my craving for these comfort foods!

I couldn’t choose between the two, so I made a hybrid…keeping the classical ingredients (minus the celery because I’m not a fan) and subbing the pie shell for an extra-garlicky mashed potato crust

Slimmed Down Shepherd’s Pie

Inspired by Clean Eating’s Shepherd’s Pie with Butermilk-Chive Mashed Potato Crust

[Source]

Ingredients:

Serves 4-6

1 lb extra lean ground chicken breast

4 medium/large potatoes (peeled and chopped in quarters)

2/3-3/4 cup skim milk (depending on the consistency you like)

2 Tbsp. SmartBalance butter

2 garlic cloves (whole)

1.5 Tbsp. olive oil (+ spritz of olive oil cooking spray)

1.5 cups low-sodium chicken broth

2 Tbsp. tomato paste

1 yellow onion (chopped)

4 large carrots (chopped)

3/4 cup peas

[time-saving option: buy a frozen carrots/peas mixture instead of fresh, then steam in microwave following directions--just make sure there is no added sauce or ingredients listed!]

Salt and pepper

Directions:

1. Preheat oven to 400 degrees F.  In a large pot with water, boil potatoes (peeled/chopped) and 2 garlic cloves for 15 minutes.

2.  As potatoes are boiling, turn stove on to medium high heat.  Using 1.5 Tbsp. olive oil, brown chicken meat for 5-7 minutes.  In the same pan, add in your carrots and onions.  Saute for another 5-7 minutes until veggies are soft.

3.  Add broth, tomato paste, and peas. Allow to simmer until no liquid remains.  Remove from stove and pour chicken/veggie mixture into shallow casserole baking dish.

4.  Ok, back to the potatoes.  Stick a fork into the boiling potatoes to make sure they are soft.  Drain the water and place potatoes + garlic cloves back in the pot.  Add in your milk (slowly) and butter and mash (using a potato masher or electric mixer ) until desired consistency is reached.

5.  Layer mashed potatoes over the veggies/chicken in casserole dish.  Spray with olive oil cooking spray and sprinkle with salt and pepper.  Place in oven for 15 minutes.

++++++++

This recipe is a keeper…LOVE when that happens.  But hey, can you really ever go wrong with a little (healthy) meat n’ potatoes?!

Question for you:  What’s the best thing you ever ate??

Dinner tonight was inspired by one of my favorite cookbooks: The Best of Cooking Light: Everyday Favorites.

Growing up, believe it or not, I used to HATE marinara sauce (my Italian family almost disowned me for that)  Instead I always preferred pesto sauces.  I think I ordered tortellini pesto from the school cafeteria every day in middle school  No joke.

Flash forward a few years and I’ve happily made amends with my former red sauce rival (I would never think to turn down my nona’s homemade italian marinara now). But my love for pesto is still going strong– which is what drew me to a recipe that called for edamame pesto.  I was intrigued.

So in typical Simply Savor-style, I rolled up my sleeves and whipped up my own version, while making a huge mess in the kitchen in the process.  Here it is!

Spaghetti Squash with Edamame Pesto

A veggie lover’s take on Spaghetti & Pesto, this dish plays with the pasta-like mouthfeel of spaghetti squash and the deep flavors of edamame infused with olive oil and garlic, to create a satisfying (and secretly nutritious) meal!

Serves 4

*Low fat, Low carb, Low cal

Ingredients:

1 large spaghetti squash
Olive oil cooking spray
1 teaspoon salt

1/2 tsp pepper
1 cup veggie broth (low sodium if you have it on hand)
2 Tbsp EVOO (extra virgin olive oil)
3 tbsp minced garlic (I like mine extra garlicky)
1 pound frozen shelled edamame, thawed (for smoother pesto, buy edamame without the shell)
Sprinkle of grated Parmesan cheese

Directions:

1. Preheat oven to 350 degrees F.  Microwave spaghetti squash for 2 minutes or until slightly tender (to make it easier to cut).  Cut squash in half long ways (please be very careful while doing this!)

2. Scoop out the seeds with a spoon, spray the inside edges of the squash with olive oil cooking spray and place face down on baking sheet.  Bake in oven for 1 hour (or until soft)

3.  Remove squash from oven and scrape the insides with a fork –>this is your “pasta.”  Add a little salt, toss, and keep in covered bowl.

4.  Meanwhile, in a food processor, add oil, broth, salt, pepper, garlic, and thawed edamame and pulse.  You can choose to pulse longer for a smoother consistency, or keep it short for a more textured/thick pesto.

SO YUM!

5. Serve pesto over squash and sprinkle with Parmesan cheese.

I love taking classic dishes and adding an unexpected twist! This meal is perfect for those with picky eaters at home as way to sneak more veggies in!  Plus the edamame pesto makes a great party dip as well as sandwich spread!

Quick Food Facts:

Edamame:  Good source of protein, fiber, omega-3 fatty acids (the good fats!), manganese, folic acid and vitamin K!

Spaghetti Squash: Contains vitamin A, potassium, folic acid, beta carotene.  1 cup = 40 calories!

So tell me, what are YOUR favorite ways to sneak veggies into meals?

Since starting my dietetic internships (T-5 months until I’m a registered dietitian!)  I’ve had a lot more time to spend in the evenings getting back to one of my favorite pastimes–reading!

Fueling the Teen Machine has been on my “to-read” list for months now, and when I finally had some free time in my schedule, I couldn’t wait to sit down and check it out!

Written by two of my professors at the University of Connecticut — Ellen Shanley RD, CD-N, MBA and Colleen Thompson MS, RD — Fueling the Teen Machine is a refreshingly down-to-earth approach to making nutrition accessible for busy teens!  While both writers have equally impressive careers as registered dietitians, what really sets them apart as teen experts is their personal experience as moms raising teenage kids!

The book covers a diverse range of topics, beginning with an overview of the basics–how to interpret the widely used (but often misunderstood) MyPyramid structure to determine what nutrients our bodies need, and which foods to eat to get them.  Next, is a closer look at the use of carbs, proteins, and fats for energy, along with vitamins and minerals. Each chapter is also accompanied by helpful lists to refer back to such as “Thirty Snacks with 30% or Fewer Calories from Fat,” and “Foods with Calcium.”

An entire chapter dedicated to physical activity stresses that when it comes to weight management and optimal health, fitness and nutrition inevitably go hand in hand.  As teens (…and lets face it, adults too) spend more time glued to the latest technology and less time being active, it’s a topic that can’t be overlooked.  They include some great tips and resources for staying active including 10 Tips for Staying Motivated , and how to include different types of activities (aerobic, muscle and bone-strengthening) into your day.  And for the teens whose schedules are already jam-packed with sports practice and games, they’ll enjoy the chapter on how to enhance athletic performance through food!  Some other chapters cover the trendy topics of vegetarianism and funky foods–an all-natural guide to using food to prevent colds and improve health!

Body image, a common concern for teens who are learning to get comfortable with their changing bodies is also addressed.  And of course, the shocking fast food facts that contribute to the rapidly growing obesity rate is a real eye-opener.  Did you know a Burger King chicken sandwich contains almost 3x the calories and more than 4x the amount of fat compared to a McDonald’s burger?!  This chapter really hit home to me–I remember all too vividly the daily trips to McDonald’s and Taco Bell on my way from high school dance team practice to another 3 hour rehearsal at my local dance studio.  How I was able to dance after eating a steak gordita and 2 taco supremes, i’ll never know

But perhaps what makes this book so successful is that it isn’t talking to parents or teachers, but to the teens themselves!  As the transitional time between being a kid and adult, Ellen and Colleen speak TO teens not AT them, stressing that YOU are the only one who has the power and control over your health!  That even means rolling up your sleeves and learning to get comfy in the kitchen. That’s right..teen readers are encouraged to check out and cook up the tons of quick, easy, and wholesome recipes found at the end of the book!  I’ve already got my eye on the 3 Cheese Macaroni, Oatmeal Apple Cookies and Angel-Devil Smoothie!

Whether it’s enhancing teens’ abilities on stage, in the kitchen, on the field, or in the classroom, Fueling the Teen Machine covers all the bases! And if you’ve already read the first edition of Fueling the Teen Machine, not to worry!  The second edition contains all new information on teen eating, additional chapters, web resources and tips, and even more great recipes to try!

What were your eating habits like as a teen?

Have you read Fueling the Teen Machine yet?? If you have, feel free to share your thoughts in the Comments section!

If not, check it out here!

Don’t forget to check out my latest video with a step-by-step tutorial on how to make my famous Pumpkin Almond Butter Bars !

Pumpkin Almond Butter Bars

Click here for written directions and to find out just how LOW in calories this snack really is!

MMmmm think I’m going to go make some now and stock up for the week!

What ingredients would you add to your no-cook pumpkin almond butter bars??