Lifestyle

Love Yourself with Superfoods

Whether you are looking to introduce new foods to your family’s diet or in search of creative recipes, this list of 40 superfoods are sure to inspire your tastebuds. With Spring (hopefully) budding any day now, and in preparation for a healthy and fit Summer, now is a perfect time to upgrade your diet with fresh superfoods. Health starts from the inside out, nurturing our bodies with foods rich in vitamins, minerals, and antioxidants. These foods all offer amazing nutritional benefits to help make you and your family feel their best and love their bodies.

Acai – Containing more antioxidants than any other berry, these purple berries originally from Brazil, have properties shown to help with signs of aging, promotes weight loss, boosts the immune system, helps prevent or clear acne breakouts, and so much more. In your blender, blend 1 packet of acai puree (usually in the freezer section of most grocery stores), with your choice of liquid (1/4 cup) and 1/2 frozen banana to create a smoothie bowl. Top your bowl off with granola, shredded coconut, more fruit, or a drizzle of honey.

 

 

Apple Cider Vinegar (ACV) – Alone, ACV, can be quite potent. As an adult, I do drink vinegar with 8oz. of lemon water as part of my morning routine to rev up my metabolism. However, for your family, especially for kids, ACV is great to make with olive oil and mustard as a salad dressing. AVC regulates blood sugar levels, as a result curbing hunger and promoting a healthy weight, helps with inflammation and acne breakouts, boosts gut health and improves digestion, and so much more. Paired with other superfoods, like garlic, olive oil and mustard, you can make a simple salad dressing that is doing your family all kinds of health magic.

 

 

Apple Cider Vinaigrette

1 garlic clove , minced

1 tablespoon Dijon mustard

1/4 cup raw apple cider vinegar

2 tablespoons fresh lemon juice

1-2 tablespoons raw honey , as needed for sweetness

1/3 cup extra-virgin olive oil

salt and pepper , to taste

Place all ingredients in a glass container and shake well to combine. Stays in the fridge for 1 week.

 

Avocado – The goooood kind of fat. Avocados are pure magic. They contain monounsaturated fats, helpful to support brain and heart health. Cooking with avocado oil has a high smoke point, meaning you can cook at high temps without risking the integrity of the healthy fat qualities. In laments terms, avoid turning a healthy fat into an unhealthy, trans fat. Avocados are super versatile, from dips, sandwich spreads, and salad toppings, to adding into smoothies for an extra creaminess factor and even incorporating into baking or making into ice cream!

 

 

 

Beets – High in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets are usually enjoyed as is and in a salad; but, bring out the sweetness by roasting them in the oven. For your family, get super creative with this beautiful beet hummus. (Recipe and photo: Minimalist Baker)

 

 

 

 

 

Blueberries – Before we heard of Acai and Goji berries, blueberries are the more commonly known antioxidant power fruit. They are the perfect snack alone, amazing in smoothies, or great as a yogurt topping.

 

 

 

 

Cauliflower – Cauliflower is a member of the cruciferous vegetables family, along with broccoli, cabbage, kale, and brussel sprouts. Extensive studies suggest that cruciferous vegetables are an excellent source of natural antioxidants, essential vitamins, fiber, soluble sugars, and minerals. Cauliflower in particular is believed to be so beneficial due to its special combination of phytochemicals called carotenoids, tocopherols and ascorbic acid — all forms of antioxidants. These antioxidants are currently showing signs of preventing chronic diseases, including cardiovascular diseases, diabetes, neurodegenerative disorders and various forms of cancers. If steamed or roasted cauliflower is not the most appealing to your kids, try it mashed! Just like mashed potatoes. I am currently obsessed with Healthy with Nedi’s mashed cauliflower recipe. The addition of turmeric, ghee, and greek yogurt increases the flavor, creaminess, and of course, the nutritional value.

 

Cayenne – Its ability to stimulate circulation and eliminate acidity, cayenne pepper helps restore the circulatory system by opening the capillaries and regulating blood sugar; it also helps the digestive system that moves bacteria and toxins out of the body.

Try this homemade taco seasoning!

 

 

 

 

Chia seeds – One of the best super foods on the list. These little seeds contain a huge amount of of fiber (11g per 2 Tbs.)! Fiber helps to control hunger and maintain weight loss. They are also high in omega-3 fatty acids, which increase the good cholesterol in our bodies and protect the heart. Add 1-2 Tbs. to a smoothie or make chia seed pudding for a sweet snack.

Simple Chia Seed Pudding (makes 3 servings)

1/2 cup coconut milk

1/2 cup unsweetened almond milk

1/4 cup organic, whole chia seeds

1 Tbs. pure maple syrup

Optional toppings (per serving): 1 Tbs. unsweetened shredded coconut and/or t tsp. cacao nibs

Combine all ingredients (minus toppings) in a large bowl, stir well and let sit for 3 minutes. Divide evenly into 3 small glass containers, cover, and store in fridge for at least 1 hour.

 

Cinnamon – A powerful, sweet, and warming spice that has been used around the world for its medicinal purposes. According to Dr. Axe, “A little bit of cinnamon goes a long way, and its antioxidant abilities are what makes it especially beneficial to include in your diet. As little as ½ teaspoon of cinnamon daily can have positive effects on blood sugar levels, digestion, immunity and more; however, stronger doses are also extremely beneficial for improving heart disease risk and cutting your risk of diabetes, cancer and neurodegenerative diseases.” My current favorite snack is to sprinkle on top of apple slices. It tastes just like apple pie, without the added sugar.

 

Coconut – Every health expert is going (coco)nuts for this healthy fat recently. Flour, sugar, oil, milk, water, a crunchy snack – coconut is being used as a healthy alternative for practically everything these days. My preferred use is coconut oil, it has a higher smoke point than olive oil – which means it can cook at higher temperatures without burning your food. Coconut oil also has benefits of reducing bad cholesterol and increasing calorie burn. Coconut oil is also becoming a popular skin care treatment for softer and smoother skin and is safe to use on all accounts.

 

Collard Greens – “Eat your greens!” – It’s a love/hate relationship. We all know increasing greens in our diet is important, but how can we do this in tasty ways? Collard greens are large, dark green leaves, a bit more sturdy than your typical romaine leaf. If you are getting a bit tired of salads or want to provide a healthy sandwich alternative in your kids lunch box, a collard greens wrap is an awesome swap. Collard greens provide a high dose of vitamin C, detox support, and fight caner.

 

Dark chocolate (cacao) – Yes, chocolate is on the list! Keep in mind, it is dark chocolate (above 50% cacao) or raw cacao powder. One of the highest antioxidant foods on the planet, raw cacao is a heart-healthy, disease fighting, mood boosting powerhouse. For the next Nor’easter, which hopefully doesn’t happen again until 2019, try my homemade hot chocolate.

 

 

 

 

Eggs (whole or egg whites) – High in protein and low in calorie, eggs (scrambled, poached, hard boiled) offer a lot of protein without making you feel weighed down like some other animal proteins may. A couple of my favorite ways to enjoys eggs are (1) scrambling 1 whole egg and 1 egg white, cooked in ghee, and served over avocado toast or (2) a hard-boiled egg chopped in a salad.

 

 

 

 

Flax seed – Similar to chia seeds, flax seeds are high in fiber and omega-3 fatty acids.

Try this recipe: Peanut Butter Coconut Overnight Oats (makes 2 servings)

2/3 cups old-fashioned rolled oats

1 scoop Vanilla plant-based protein powder

2 Tbs. all-natural peanut butter

2 Tbs. ground, organic flax seeds

2 Tbs. pure maple syrup

3 Tbs. organic, unsweetened shredded coconut

1 cup unsweetened almond milk

1. Combine all ingredients in a bowl and stir well.
2. Split between two glass jars and store in fridge for up to 5 days.

 

Garlic – I use garlic in ALL my cooking. It enhances flavor, stimulates digestion, and has been proven to help fight everything from the common cold to cancer. Try this recipe for a healthy take on General Tso’s Chicken: Garlic chicken bites

 

 

 

 

 

 

Ginger – Similar to garlic, ginger is a powerful addition to many recipes to enhance flavor, stimulate digestion, and is soothing for nausea and stomach pains. Ginger can also be found in the above chicken recipe. Or add whole pieces of garlic, chicken, and halved lemons, to a basic broth to create a soothing and slimming soup for fighting colds and infections.

 

 

 

 

Grapefruit – Metabolism boosting, cancer fighting, super high in Vitamin C, and providing health benefits for the skin, your grandparents had it right when they said having half a grapefruit in the morning is important. (Did your grandparents say that? I don’t know, just sounds like something an older generation would say.) Starting your morning off with fruit is great way to fire up the metabolism, especially fruits high in Vitamin C to keep the immune system strong. Keep your metabolism revving by adding a little protein for breakfast. . .

 

 

 

Greek yogurt – . . .speaking of healthy protein for breakfast, greek yogurt is high in protein and low in sugar. Buy the plain version to keep added ingredients to a minimum and add your own, portion-controlled, toppings like berries, granola, and a drizzle of honey.

 

 

 

 

 

 

Hemp seeds – Another super seed rich in healthy fats, essential fatty acids, and many other vitamins and minerals. Hemp seeds are also a great protein source for vegetarians and vegans. Try hemp milk, a perfect dairy free milk alternative with a very mild, nutty flavor. A friend of mine also loves mixing hemp, chia, and flax seeds into her peanut butter or jam for a nutrient dense pb&j sandwich.

 

 

 

 

 

Himalayan pink salt – Pink salt has become another major trend lately; however, it has been used for its medicinal properties in Eastern cultures for centuries. Incredibly high in its mineral properties, due to unrefined processing, switch out white table salt for pink salt in your everyday cooking and seasoning.

 

 

 

 

 

Jicama – Somewhere between an apple and a turnip, jicama is a water-packed, crunchy root vegetable. According to Dr. Axe, jicama is “composed of about 86 percent to 90 percent water, so it’s naturally low in calories, natural sugars and starch. . .It’s also a good source of immune system-boosting nutrients such as vitamin C, magnesium, potassium and fiber.” I love using jicama as an alternative to chips for dipping into hummus or guacamole.

 

 

Kale – If you or your child is a vegetarian, avoids eating red meat, and/or has a natural iron deficiency, kale surprisingly has more iron per calorie than beef. Additionally, kale is high in many other vitamins, such as A and C, and minerals like calcium. Try this kale chip recipe for a healthy, crunchy and savory snack:

 

 

 

Nacho-Average Kale Chips

Preheat oven to 350 degrees F.

Wash and dry kale, break into chip size pieces.

Drizzle kale with 1 tbs olive oil and sprinkle lightly with sea salt and 3 Tbs. Nutritional Yeast.

You may add additional seasonings like cumin, garlic powder, or crushed red pepper flakes as well. Toss well.

Bake until just crisped ~10 to 15 minutes.

Lemons – Low in sugar and amazing for detoxification and digestion. After any meal, hot water with a squeeze of lemon will help with bloat and that post-big-meal tired feeling. Lemon with green tea is also a great way to start your morning and get your system moving.

 

 

 

Lentils – Tiny but mighty! Lentils are super high in protein and contain a soluble fiber that help lower cholesterol, support heart health, and stabilize blood sugars to help with hunger control and promote weight loss. Lentil soup is my fave! Try this recipe: Morroccan-Inspired Lentil Stew

 

 

 

 

Mint tea – Similar to hot water with lemon, peppermint tea aids digestion and helps with de-bloating. Having a cup after dinner has become part of my nightly routine for a restful night’s sleep.

 

 

 

 

 

 

Mushrooms – In my opinion, mushrooms became the superfood trend of 2017. I’ll be honest, I’m not a fan of these little guys, but I saw more recipes using all different types of mushrooms and more teas and powders come out on the market promoting the amazing health benefits of magical mushrooms. In general, all mushrooms are high in antioxidants and disease fighting nutrients. The “meatier” mushrooms, like Portobello, are often used as a hamburger or meat substitution. Then we have Shiitake mushrooms and other smaller varieties that are popular in stir-fry and easy cooking. Ancient cultures and Eastern medicines have been relying on the natural benefits of mushrooms for centuries, a newer trend are the so-called magical mushrooms, being made into powders and marketed for making into tea, coffee, or hot chocolate. Depending on the mushroom mix, you will have different experiences. Lion’s mane and Chaga mushrooms are said to support productivity and focus; Reishi mushrooms are said to help de-stress and unwind; and Cordyceps is said to promote energy, especially for athletes or high-performing people. I say as long as the powders or teas you buy are all-natural, give them a try! Be mindful of added ingredients and sweeteners. And definitely try experimenting with cooking a variety of mushrooms to see if you find one or a few that you enjoy eating.

Nuts (Almonds, walnuts, brazil) – High in protein and healthy fats, 1/4 c. serving is a perfect afternoon snack. Just be mindful of portion size, as the calories to add up. I like to buy bulk portions of roasted, unsalted nuts and make my own trail mix. Then, I portion out individual servings into ziploc bags for easy grab-and-go snacks. I also LOOOOOVE nut butters of all kind and drizzle 1-2 Tbs. on whatever I can, from oatmeal to waffles to apple slices.

Try this recipe: spiced roasted nuts

 

 

 

Old-fashioned rolled oats – Perfect for breakfast to make oatmeal, as is for baking, or blend in a food processor to make a flour and try in baking recipes as a flour alternative. Whole grain rolled oats are filling and heart healthy.

Try either of these recipes: The Perfect Oatmeal Bowl or Dark Chocolate Oatmeal cookies

 

 

 

 

Pomegranate seeds – Super high in antioxidants, it is amazing how many juicy benefits are packed into these tiny seeds. They make a great snack to eat alone, add a bright pop of flavor by adding on top of a salad or mixing into yogurt, or get creative and add to new recipes.

Try this recipe: Fresh and Fruity Guacamole 

 

 

 

 

 

Pumpkin – A very seasonal food, pumpkins are a major reason I look forward to Fall. Besides being incredibly tasty and naturally sweet, pumpkins (the “meat” and seeds) are full of nutrition. High in fiber, just one cup of mashed pumpkin has only 50 calories but three grams of Fiber. Pumpkin seeds have about 2 grams of Fiber per ounce. Pumpkins are also high in Vitamin A and their natural orange color is due to beta-carotene, both vitamin and antioxidant support healthy eyes and improved vision. Beta-carotene also has cancer protective properties.

Try this recipe: Chickpea pasta was creamy pumpkin sauce (Or healthier mac and cheese, as I like to call it, since I add so much parmesan cheese).

 

 

Quinoa (keen-wa) – Appearing like a grain, with a toasty and slightly nutty flavor, quinoa is actually a seed. Quinoa is incredibly high in protein and contains all nine essential amino acids; “essential” amino acids are nutrients not produced in the body, so it is important we find ways to consume them. Quinoa provides more protein than many animal-proteins and serves up more nutrients. Quinoa is also high in fiber, iron, magnesium, and manganese. These minerals support metabolic function, support healthy bones and joints, boost energy and mood, and support healthy blood circulation and fast wound healing. Quinoa is incredibly versatile; I love using it as a rice substitute and to add plant-based protein to my salads.  Try this recipe: Quinoa Burrito Bowl

Raspberries – Along with acai and blueberries, raspberries are high in antioxidants and low in sugar. If you are trying to manage you or your child’s sugar and/or carb intake, but do not want to eliminate fruit completely, berries are the star of the show to choose from. Pop a dark chocolate chip in the top, and maybe dip in whipped cream, for a healthier dessert.

 

 

 

 

Salmon – Salmon, and many fishes in general, are an excellent lean protein. Salmon in particular is a superfood because it contains Omega-3 essential fatty acids. Similar to the essential amino acids discussed in quinoa, Omega-3 is a healthy fat that is not produced in the body, so we need to find foods that provide this rich nutrient. Omega-3 benefits include supporting heart health, such as preventing heart disease, and improving mental health function – especially overcoming symptoms of depression and anxiety.

Spinach – You may be surprised to learn that spinach is a great source of protein, containing 3 grams per half cup.  Or if you’re a Popeye fan, maybe you’re not so surprised. Spinach is a small, dark leafy green that can be enjoyed raw and tossed in a salad, cooked and served sautéed with garlic and oil, or is great in a smoothie due to its mild taste. Spinach is also high in iron and magnesium.

 

 

Strawberries – Line them up: we have acai, blueberries, raspberries, and now strawberries. Another high in antioxidant and low in sugar fruit. Strawberries are incredibly versatile, but I love them in a smoothie. Blend with other superfoods like 1 cup almond milk, a handful of spinach, 1/2 cup steamed cauliflower (no flavor and adds creaminess), and a handful of other berries, with maybe just a squeeze of honey, for a berry satisfying smoothie.

Try this recipe: Chocolate-covered Strawberry Smoothie

 

Sweet potato – Unlike its counterpart the white potato, sweet potatoes have many nutritional benefits for your body and waistline. Sweet potatoes are high in Vitamins A and C, making them immune-boosting, disease-fighting, metabolism boosting superfoods. Sweet potatoes help with stabilizing blood sugar levels, boost brain function, promote vision health, aid in weight loss, and enhance immunity. One cooked, medium sized sweet potato is only 100 calories. Because these are still fairly high in carbs compared to other vegetables, for a well-balanced dinner plate, only eat half a sweet potato, bulk up with another green vegetable, and finish off with some lean protein.  Try one of my favorite recipes:

Oven-baked Sweet Potato Fries

1 container of pre-sliced or  2 – 3 large sweet potatoes (sliced length wise to form sticks).

Toss in 1 Tbs. olive oil and season generously with salt, pepper, and paprika.

Preheat oven to 400 – 450 degrees. Line coated sweet potato sticks evenly on a parchment paper lined baking sheet.

Bake for 25 – 30 minutes, flip sp sticks over, then bake for another 25 – 30 minutes. Or until crisp and golden brown on all sides.

Tomatoes – Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. My favorite way to enjoy tomatoes are either roasting them in the oven and tossing in a pasta salad or made into a homemade tomato basil sauce.

 

Turmeric – Turmeric is a deep-golden/yellow Indian spice, most commonly known for its super-medicinal properties. Of all the ways turmeric is used to help manage pain and disease, turmeric is best known for being anti-inflammatory. “Increasingly common diseases today — such as cancer, ulcerative colitis, arthritis, high cholesterol and chronic pain — are all associated with inflammation” (Dr. Axe). Further, the powerful anti-inflammatory and antioxidant properties have proven effective in treating multiple skin conditions. “Turmeric benefits for skin include increasing “glow and luster” of the skin, speeding up wound healing, calming the pores to decrease acne and acne scarring and controlling psoriasis flares” (Dr. Axe).

Walnuts – What do walnuts resemble? Little brains, of course. Walnuts have a significantly high concentration of DHA, a type of Omega-3 fatty acid. DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent age-related cognitive decline.

 

 

 

 

 

Watermelon – Watermelon is low-calorie fruit made up of about 92% water. Water-packed fruits and vegetables, such as cucumbers and jicama, are good for for de-bloating and their slimming, weight-loss benefits. Combine this super-fruit with the super food powers of melted dark chocolate, for a tasty and fruity pop.

 

 

 

 

 

 

Zucchini – Similar to watermelon, zucchini is 95% packed with water, making this a super-slimming food for your weight loss goals. I love to use spiralized zucchini as a pasta substitute and mix with a hearty meat sauce. Try this recipe: Zucchini Linguine Turkey Bolognese

 

 

 

 

 

 

I would love to know your favorite super foods and super food recipes. Comment below with the TLC community. Happy FriYAY, little clementines! Have a beautiful weekend <3

xoxo, Jess

 

* Certain recipes and nutritional information found on DrAxe.com, ToneItUp.come, HealthyWithNedi.com, and MinimalistBaker.com Most recipes can be found right here, at thelittleclementine.com 

Happy New Year! How has 2018 been going for you so far? For me, I had a couple very productive days of meal prep and organizing my home, one day of work, a snow day, and then another day of work, which happens to be Friday, so I’m feeling pretty great about 2018 right now. I have also been participating in a five-day detox. No no, not a juice cleanse. I am cooking all my meals and eating five times a day. But, it has me thinking about how I want to proceed after these five days. What are the goals I want to set for myself for next week, next month, and the rest of this year?

Having New Year’s resolutions is a conflicting topic and a completely personal choice. I was never one for making resolutions because I never wanted to feel like I let myself down if I didn’t complete my promise to myself. But that’s just me, and as a child, I was very critical of myself. Even as an adult, it is a trait I am always trying to be mindful of. Would I call this a resolution? To be kinder to myself. I’m not sure. To me it is an intention I always keep in the back of my mind and will follow me from year to year. Then there are others I know who make a list at the beginning of every year and constantly refer to it throughout the year to keep them on task in accomplishing goals and meeting those resolutions. And on the other end of the spectrum I know people who are all about the ‘keep being you and kicking butt’ mentality.

Are you a “New Year, New You!” person or a “New Year, Same You!” person? For the record: there is no right answer. I’m curious to learn what you and your family does at the beginning of a new year, new season, new month, new week, new day. Do your kids state that they have resolutions? Do they make a plan to reach these goals?

Like I said, I was never one to set resolutions. However, I am big on setting goals throughout the year as I explore and grow and change. And I think it is okay for goals to change along the way, because you are changing along the way. For kids, learning how to set short- and long-term goals is an important skill for lifelong success in education and career. If your kids are interested in goal setting/resolution making/intention setting/whatever you prefer to call it, I am going to provide you with some initial ideas. Goals and resolutions can be established in many cornerstones. Today, I am going to share goals and resolutions around the themes of: nutrition, physical activity, spirituality and mindfulness, relationships, personal growth, and education. As you read, you will notice that each goal is the overall desired result and the object of a person’s ambition. The proceeding resolutions are the actionable steps needed in order to reach the overarching goal.

Nutrition Goals

Goal: I would like to eat an overall healthier diet.

Resolution 1: I will eat fruit with my breakfast at least 4 times a week.

Resolution 2: I will buy a reusable 32-oz water bottle and drink 2 servings of it every day.

Resolution 3: I will replace my sugary afternoon snack with hummus, carrot sticks, and whole wheat pita.

Goal: I would like to learn how to cook.

Resolution 1: I will buy a cookbook with easy-to-follow recipes and prepare one new recipe a week.

 Resolution 2: I will ask my parent/guardian if I can help them more in the kitchen when they are preparing meals for our family.

Resolution 3: I will help my parent/guardian with the grocery shopping.

Physical Activity Goals

Goal: I would like to grow stronger muscles.

Resolution 1: I will try a new sport and stick to it for the entire season.

Resolution 2: Each weekend, for 1 hour a day, I will put my phone away and play games outside with my friends and/or siblings.

Goal: I would like to become more flexible.

Resolution 1: I will try a new sport, such as yoga or dance.

Resolution 2: When I am feeling tired, I will take a break to stand up and stretch.

Spirituality and Mindfulness Goals

Goal: I would like to learn new ways to react when I feel angry or sad.

Resolution 1: I will learn and practice deep breathing exercises.

Resolution 2: I will talk to an adult I can trust about my feelings.

Goal: I would like to sleep better.

Resolution 1: I will download a guided meditation app and practice meditation for five minutes before I go to sleep.

Resolution 2: I will drink a soothing, hot cup of tea after dinner to help my body digest.

Resolution 3: I will turn off my phone and read for 30 minutes each night, instead of watching tv.

Relationship Goals

Goal: I would like to make new friends.

Resolution 1: I will join a new team or club that is interesting to me and meet people who have the same interests as me.

Resolution 2: I will sit at a new lunch table to meet more people.

Goal: I would like to be more open with my parents.

Resolution 1: I will ask each of my parents for alone time with them to do a special activity; such as, reading together at night, going for a walk, or cooking a meal together.

Resolution 2: When I am feeling sad or angry I will try my best to share my feelings before I have an outburst.

Personal Growth Goals

Goal: I would like to increase my self-confidence.

Resolution 1: I will try two new activities this year in order to meet new people and hopefully discover something I am really good at and enjoy doing.

Resolution 2: I will raise my hand at least once a day in class.

Goal: I want to be more kind to people.

Resolution 1: I will be more inclusive during lunch or recess.

Resolution 2: I will practice acts of kindness outside of school by participating in community service projects.

Educational Goals

Goal: I would like to earn better grades.

Resolution 1: I will read for at least 30 minutes every night, in order to improve my literacy skills.

Resolution 2: I will attend math extra help sessions 2x a week

Resolution 3: I will eat a healthy and filling breakfast in order to have energy and a clear and focused mind for class.

I believe I gave a long list of examples and there are many, many more goals and resolutions you, your child, and your family can set together. For you, the parent or guardian, it is important to remember to use positive reinforcement when your child is goal setting. Instead of saying, “You should eat healthy to lose weight,” say, ” You are eating healthier to build strong bones or to provide the body with yummy nutrients to keep you feeling happy and energized.” Instead of saying, “You should read more because your teacher thinks you’re falling behind,” say, “Reading is important brain food and helps to build your imagination” Or, “Reading is a great way to calm down at the end of the day and helps your body get a good nights sleep.” Support your child’s goals, even better, be a role model for them to follow and set goals as a family. Be mindful of the words you may use to describe yourself, such as “fat,” “bloated,” “stressed,” children feed into that mentality and will imitate your reactions.

I love hearing what works well for your child and your family. Share with the TLC community and let’s set goals together. Sending everyone warm thoughts on this uber-chilly day and wishing everyone amazing things for 2018!

xoxo, Jess

Fall is a beautiful time of year. Bright colors on the trees, ideal temperatures during the day, crisp apples for snacking or healthy baking, sweet pumpkins, squashes, and other vitamin-rich vegetables in abundance, holidays around the corner, new seasons of television shows and new sports seasons are starting up, family-fun movies are on tv, fire places crackling, cozy sweaters and giant scarves – there is so much to look forward to. Fall, for some, could also mean falling off the track: for kids, homework is increasing and “screen time” is becoming more and more valued, than playing with friends. For adults: colder weather becomes an excuse to not exercise and certain hearty meals and comfort foods are not always the healthiest choices. As we approach November (how did that happen?!), I am hearing more often a cry for help. “Jess, I’ve been eating horribly and feeling terrible, I don’t even know how it all started, how do I stop?!”  The question we should all ask ourselves is not, “How do I stop [being unhealthy]?” Rather, “Why do I want to get healthy?” What are your goals and motivating factors? Find your why and the how will come easily.

To steer you in the right direction, I am breaking down a list of “go-to fast foods” and “no-go fast foods,” for when the after-school or mid-day work snack attack happens to you and your kids.

~50 calories go-to ‘fast food’

1 wedge Laughing Cow cheese, 35 calories, 1.5 g fat, 1 g saturated fat, 190 mg sodium, 1 g carbs, 0 g fiber, 1 g sugar, 2 g protein

Keep one of these cheese wheels in the office fridge to fight on-the-job hunger. Spread a couple wedges over whole wheat crackers, and you hit both major benchmarks of satiety: protein and fiber—without breaking the calorie bank.

 

1 strip Pure Organic fruit leather, 50 calories, 0 g fat, 0 g saturated fat, 10 mg sodium, 11 g carbs, 1 g fiber, 8 g sugar, 0 g protein

Believe it or not, there is such a thing as healthy fruit roll-ups. The best part? This sweet fruit leather is made from actual apples, pumpkins and strawberries, and it doesn’t contain any artificial sweeteners or preservatives. Adults and kids a like, rejoice!

 

1 cup watermelon, 47 calories, 0 g fat, 0 g saturated fat, 12 g carbs, 0.6 g fiber, 10 g sugar, 1 g protein

Fat cells fear fruit — especially watermelon. At less than 50 calories per cup and 90 percent water by weight, the summer staple is almost impossible to eat too much of. What’s more, noshing on the juicy fruit has been shown to increase blood levels of L-arginine, an amino acid that’s kryptonite for belly fat.

 

Applegate Naturals Honey and Maple Turkey breast, 2 slices, 60 calories, 0.5 g fat, 0 g saturated fat, 450 mg sodium, 2 g carbs, 0 g fiber, 2 g sugar, 11 g protein

Noshing on a couple slices of turkey meat is an easy way to quell your hunger pangs. Just be sure to stick to the recommended serving size to keep sodium levels down. Whole-grain mustard is a great condiment, for an additional three – five calories.

 

~50 calories no-go fast food

1 Dunkin Donut glazed munchkin, 70 calories, 4 g fat, 2 g saturated fat, 80 mg sodium, 7 g carbs, 0 g fiber, 3 g sugar, 1 g protein

They may be small, but boy oh boy, do they pack on the calories and poor nutritional content. And let’s be real, there is no way we stop at just one munchkin and skip having a cup of coffee, hot chocolate, or milk to wash it all down with. Craving something sweet and on-the-go? Opt for a cup of fruit or a homemade sweet treat.

100 calories go-to ‘fast food’

1 SkinnyPop snack bag, 100 calories, 6 g fat, 0.5 g saturated fat, 45 mg sodium, 9 g carbs, 2 g fiber, 0 g sugar, 2 g protein

Before your family sits down to watch The Voice, grab a small bowl of this skinny snack. Even better, the snack bags make it easier to know that each member of your family is getting an equal and healthy portion. I love SkinnyPop because it’s free of additives and exceptionally tasty—without being too salty. Though I am partial to the Original flavor, the popcorn also comes in equally low-cal flavors like white cheddar and kettle corn, if you’re in the mood to mix it up.

 

1 ounce Jarlsberg cheese, 100 calories, 8 g fat, 5 g saturated fat, 7 g protein

(1 oz. low-fat cheese, 70 calories, 3.5 g fat, 2 g saturated fat, 9 g protein)

Dotted with holes, Jarlsberg cheese resembles Swiss cheese and has a mild flavor with a nutty undertone. The cheese is made from cow’s milk and supplies several essential vitamins and     minerals. Jarlsberg cheese is delicious alone; but, versatile enough to combine with many different foods to create a variety of meals and snacks.

100 calories no-go fast food

9.5 Lay’s Potato chips, 8 Doritos, or 13 Cheetos – is enough to set you back 100 calories.

Admit it – there’s no chance you can stop at nine chips. Not to mention, the sodium, fat, and carbohydrate count. Looking for a crunchy and/or salty snack? Opt for cut up veggies and dip, all-natural popcorn, or a handful of roasted almonds. The added protein and fiber will keep you full longer too.

 

200 calories go-to ‘fast food’

1 cup cucumber slices, 16 calories, 0 g fat, 0 g saturated fat, 2 mg sodium, 4 g carbs, 0.6 g fiber, 2 g sugar

100 g (about 6 Tbs.) hummus, 166 calories, 10 g fat, 1 g saturated fat, 20 g carbs, 5 g fiber, 5 g protein

Cucumbers are about 95 percent water, so not only will they hydrate you, but they’ll also boost your weight-loss efforts thanks to their low calorie count. For added health benefits, step away from the peeler! Cucumber skin is a rich source of vitamin K, a nutrient that helps regulate blood clotting and contributes to healthy bones. Pairing vegetables with a high fiber and high protein dip keeps you full longer. Hummus, especially when home-made, is a superfood powerhouse and can be used in so many different ways, from snack dip to sandwich spread.

1/4 cup or about 20 almonds (raw or roasted, unsalted), 200 calories, 5 g protein, 5 g fiber, 7 g carbs, 5 g sugar

Almonds don’t need any extras to be a satisfying snack. Added bonus: They’re the most nutritionally dense nut, which means they have the highest concentration of nutrients per calorie. Just be sure to stick to the serving size or you will be packing on the calories. Other lower-calorie nuts include pistachios, walnuts, and cashews.

200 calories no-go fast food

1 small serving fast food restaurant french fries, 230 calories, 11 g fat, 1.5 g saturated fat, 160 mg sodium, 29 g carbs, 3 g fiber, 0 g sugar, 3 g protein

When it comes to fried food, of any kind, it is always always always best to make a homemade variety at home. Oven roasted potato (or even better – sweet potato) wedges, oven roasted vegetable chips, baked chicken tenders: you will find the same satisfaction, can have a larger serving, and feel 100x better after eating. Fried restaurant foods have loads of salt and are often cooked in an unhealthy oil, which leaves you feeling bloated, thirsty, and usually still hungry because there is little nutritional value.

300 calories go-to ‘fast food’

1 small apple, 55 calories, 0 g fat, 1 mg sodium, 15 g carbs, 3 g fiber, 11 g sugar, 0 g protein

2 Tbs. all-natural peanut butter, 200 calories, 16 g fat, 4 g saturated fat, 6 mg sodium, 6 g carbs, 2 g fiber, 2 g sugar, 10 g protein

Apples with peanut butter are actually a very healthy snack to eat any time of the day. Although apples with peanut butter is a snack that is high in calories and fat, it is nothing you need to be concerned about as long as you choose an all-natural, no sugar added peanut butter. The fat in peanut butter is monounsaturated fat, which is good for you, and it helps your body burn fat and build muscle. The monounsaturated fat found in peanuts also has other health benefits, such as lowering cholesterol and reducing the risk of heart disease. If you are a vegan or vegetarian, eating apple slices with peanut butter is an excellent way to add more protein to your diet.

 

Avocado toast, 1 slice multigrain bread with 1/2 avocado, 250 calories, 15 g fat, 28 g carbs, 11 g fiber, 3 g sugar, 7 g protein 

Avocado toast is here to stay and I couldn’t be more on board! As a snack, it is considered high in calories; but, it is a great option for a light meal. Get creative by adding your favorite flavors from spicy jalapeño peppers or salsa, to sweet strawberries and a drizzle of honey, to juicy, ripe tomatoes and a soft scrambled egg.  This simple meal hits all the necessary nutrition points too: high in fiber, contains a healthy fat, contains a healthy carb, and can be high in protein depending on your added topping.

300 calories no-go fast food 

1 Tall Starbucks hot chocolate with nonfat milk and whipped cream; 250 calories, 8 g fat, 4 g saturated fat, 115 mg sodium, 39 g carbs, 1 g fiber, 33 g sugar, 11 g protein

I think the numbers speak for themselves. If you are looking for a warm and sweet beverage, try making your own hot cocoa at home using real cocoa powder and avoid the artificial mixes. Try my healthy hot cocoa for kids recipe!

 

It takes 21 days to form new (healthier) habits and to instinctively know what are healthier options when comparing two items. Start slow! Making one simple swap a day will become a snowball effect for other healthy swaps, once you realize how amazing you feel. If deciding between two packaged items, look at the ingredients. If you do not know what the ingredients are, you probably don’t want those chemicals in your body. When it does come time to enjoy your favorite Thanksgiving side dish, Christmas cookie, or pizza at a birthday, you can feel that much more inclined to truly enjoy your indulgence, knowing you are being healthy and respectful of your body 90% of the time.

I would love to hear your favorite snack attacks hacks! Share with the TLC community below and tag me @the.little.clementine on instagram for a featured recipe.

xoxo, Jess

Summer in New York City is a unique experience. You might be safe to assume that most people escape the heat and head to the Hamptons, or the beaches of the Jersey Shore, or a country house in Connecticut. And you’re not wrong. But this past Saturday, I discovered where everyone else who stays in the city goes – Smorgasburg. The enormous Brooklyn pop-up food market with over a hundred different vendors, is no doubt every foodie’s fantasy. With a myriad of choices like the infamous ramen burger, ice cream cookie sandwiches the size of your head, lobster rolls, BIG mozz sticks, and parmesan truffle fries, you could end up eating yourself into oblivion. Luckily, Smorgasburg has some pretty great healthy/healthy-ish options. Whether you have special dietary restrictions or you just want to eat some lighter fare, there is plenty of food to explore guilt-free.

Burrito Juárez

Four friends from Ciudad Juárez in Mexico have brought their hometown burritos to Brooklyn. Quite different from a typical “American” burrito, there is absolutely no rice involved. The handmade flour tortillas are made fresh to order and filled with from-scratch ingredients. Topped with an organic refried bean spread choose from a choice of fillings, such as organic chicken in a green tomatillo sauce or organic brisket in a guajillo chile sauce. The final product is wonderfully soft, warm, full of flavor, and most importantly for the outdoor food market – easy to walk around with and snack on.

Carnal

If you’ve jumped on board the Paleo wagon, Carnal should be your first stop at Smorgasburg. You have two full-on meat options: 48-hour pork shoulder or beef short rib and bone marrow, both slow cooked over charcoal and served with seasonal relish. For this year’s summer season, fresh takes on pineapple and peach are included in their seasonal relish topping. Talk about a high-protein diet!

Chickpea and Olive

Chickpea & Olive “recreates soul comforting food but with a healthy twist.” Serving 100% plant based, vegan fare, the Brooklyn-based eatery is most notable for its “Phatty Beet Burgers” and creative toppings. Some other unique healthy options include: avocado toast, chipotle cheddar mushroom melt, pulled BBQ jackfruit sandwich, and blood orange hibiscus tea. Gluten-free bread available.

Coastal Craft Kombucha

Quench your thirst between meals with a kombucha tea. Komucha is a fermented tea that offers natural probiotics and other health benefits. Long Island’s only kombucha brewery, Coastal Craft Kombucha offers organic, raw kombucha in flavors like: berry hibiscus, cold brew coffee, ginger, Hawaiian Fire (hints of pineapple and cayenne), and lemon earl grey.

John’s Juice

Hands down the longest line in this weekend’s 95 degree weather, was at John’s Juice. The owners of the organic juice shop use a special machine to blend raw fruit juice right in the shell of the actual fruit. Refreshing, organic, and environmentally friendly – it’s a win for all. They offer fruit juice in coconut, dragon fruit, orange, pineapple, watermelon, and more.

Mission Ceviche

Refreshing and light, ceviche is summer staple for many. This Peruvian eatery serves fresh seafood alongside locally sourced vegetables like red onion, micro cilantro, sweet corn, and orange glazed sweet potato.

Ube Kitchen

Self-described “healthy-ish,” Ube Kitchen offers Filipino desserts and snacks. Most recognizable at the ‘burg is the rainbow halo halo bowls, made with homemade ube ice cream, coconut flakes, dragon fruit slices, all served up in a dragon fruit bowl. (100% instagram worthy)!

Vaquero

Another extra-long line on an insanely hot summer day is at Vaquero. Offering super sweet and golden mangoes on a stick (and carved to look like a flower), sprinkled with chili powder and a squeeze of fresh lime juice. Equally sweet and spicy and super juicy, this is sure to be a satisfying treat.

Vermont Lemonade Stand

With mainly local restaurants represented at Smorgasburg, it was awesome to see a true farm at this foodie’s ‘farmers market.’ All the way from Starksboro, VT is the Vermont Lemonade Stand. Offering three flavors of lemonade, sweetened with all-natural maple syrup, this is another refreshing stop in between eats. They also sell BUTTERNUT SQUASH DONUTS. Yes, they are as delicious as they sound. Similar to an apple cider or pumpkin donut, their donuts were a just sweet enough treat to end a day of fantastic food finds.

Once you’ve eaten all you can, walk it off by exploring the incredibly cool town of Williamsburg

(Saturday location) or Prospect Park (Sunday location).

happy eating little clementines!

xoxo, Jess