As we head into trick or treat season, otherwise known as Halloween, kids are exposed to an excess amount of artificial food coloring and sugars contained in traditional Halloween treats.  But it’s also a time when kids should be encouraged to show their creativity and have fun with friends.  The key is to create fun and healthy snacks using fruits and vegetables that they will enjoy.

Try these delightful, easy to make recipes for a fun and healthy twist to Halloween snacking!

Directions

Cucumber and Hummus

Last but not least…

Smoothies are always a great way to add more vegetables into children’s diets.  The biggest problem is that kids are picky with texture and taste so making sure to combine the right combination of fruit and vegetables is key.  Using natural sweeteners such as honey or fresh juice is also a great way to optimize the taste.

I usually like to add a touch of protein to my kid’s smoothie.  I usually add 1 Tbsp. of Bone Broth to the recipe for an extra boost to the immune system.

Veggie & Fruit Smoothie

Ingredients:

1 cup peeled, chopped carrots

1 orange, peeled and chopped

1/2 cup of strawberries

1/2 frozen banana, chopped

1 cup of ice

1 Tbsp. of bone broth or 1 Tbsp. of Polarized bone broth (Great Lakes Collagen)

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Carbohydrates

Simple carbohydrates, such as refined grains, white bread, white rice, sugar, fruit juice and most breakfast cereals don’t have enough energy to fuel exercise. As a result they compel the muscles to use protein as energy, leading to loss of muscle tissues. Complex carbohydrates such as oatmeal, sweet potatoes and whole grains, on the other hand, provide slow-energy.  It means that they are stored in muscles as glycogen and help to power your workouts. When it comes to doing long cardiovascular workouts, it is best to start with a complex carbohydrate rather than a simple one. This is called carb-loading and helps to avoid muscle tissue loss.

Ultimate Pre-Workout Foods

Fruit Smoothies High- Protein Oatmeal Banana Apple with Peanut butter Yogurt Parfait

Protein

The breakdown of protein depends on the type of exercise and the intensity of exercise, but it is important to replenish the body’s protein after a workout to avoid muscle protein breakdown. Protein has essential amino acids that help to repair and rebuild muscles.  Having a protein bar containing at least 20 -40 grams of protein or a protein shake with the same amount will help to build new muscle tissue.  

Ultimate Post- Workout Foods

Egg omelette Protein shake Protein bars Tuna with toast Eggs with toast & avocado

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The secret ingredient that makes chocolate healthy is cacao.  Packed with high omega’s, healthy chemicals like flavonoids and theobromine, making it a disease killing machine. It takes approximately 400 cacao beans to make one pound of chocolate.

Chocolate isn’t chocolate if it has no cocoa solids or cocoa liquor.  White chocolate isn’t really chocolate and really has no health benefits.  Recent studies also show that milk interferes with the absorption of antioxidants.  So unless it’s dark chocolate, all other types of chocolate does nothing for you besides tasting good and adding extra calories.

5 Health Benefits of Dark Chocolate

• Improves Heart Health
• Great for Memory
• Helps lower blood pressure
• Rich in antioxidants including vitamins, minerals and phytochemical
• Protects body from disease

Dark chocolate has a much richer flavor than milk chocolate because of the high cocoa content.  The higher the percentage of cocoa, the stronger the taste.  Cocoa in its natural form is a bit bitter and strong-tasting.  Chocolate makers tone this taste down by a process called alkalizing, adding milk, sugar and either fermenting or roasting the chocolate.  All of which alter the health benefits of chocolate by destroying the flavanols and not allowing our bodies to use them.

1 oz.  of dark chocolate with 70 percent to 85 percent cacao solids contains around:

• 168 calories
• 12.8 grams carbohydrates
• 2.2 grams protein
• 12 grams fat
• 3.1 grams fiber
• 0.5 milligram manganese (27 percent DV)
• 0.5 milligram copper (25 percent DV)
• 3.3 milligrams iron (19 percent DV)
• 63.8 milligrams magnesium (16 percent DV)
• 86.2 milligrams phosphorus (9 percent DV)
• 200 milligrams potassium (6 percent DV)
• 0.9 miligram zinc (6 percent DV)
• 2 micrograms vitamin K (3 percent DV)
• 1.9 micrograms selenium (3 percent DV)
• 20.4 milligrams calcium (2 percent DV)

Because of its high fat content, it is best to limit yourself to 7oz a week. Best to combine with nuts such as almonds for a richer antioxidant effect.  Adding dark chocolate to pancakes, mixing it with granola for a snack or simply just having a small piece are great ways to boost antioxidants into our bodies!

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What is Gluten ?

Gluten is a protein that is found in wheat, spelt, rye and barley.  It has a glue-like property that makes dough elastic and allows bread to rise when baked.  The two main proteins in gluten are glutenin and gliadin.

Many people who are sensitive to gluten in the United States are able to eat it overseas without a problem. Why is this?

Gluten content in bread in the U.S. is higher than anywhere around the world, mainly because they use more gluten to get a fluffier loaf.

Also, non-organic U.S. wheat uses a glyphosate, a pesticide that lowers manganese, zinc and iron.  Since its use has permeated the market, a rise in inflammatory gastrointestinal disorders and obesity have also been on the rise.

Many European nations and cities have restrictions on its usage; however, the U.S. does not.

The average American consumed 133 pounds of wheat flour in 2004. The problem lies right here. We as a nation are consuming too much wheat.

Grains such as quinoa, buckwheat, amaranth, tapioca, rice, teff, millet and sorghum have the same amount of minerals and protein found in wheat and are less tampered with.  Some have even more nutrients than wheat.

When it comes to having wheat, it’s important to choose organic at all times and use it in moderation.

Serving

Did you know that one serving of grain is about the size of a baseball or about the size of your fist?

Plate Method

Try to make your plate 1/4 grain, 1/4 protein and 1/2 vegetables.

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When it comes to juicing, it’s a good idea to make juices with more vegetables than fruits.  Because fruits are sweet, delicious and easy to eat, we tend to eat a lot of fruits, but we never get enough vegetables.

It’s important to remember that juicing is not a substitute for eating fresh fruits and vegetables because juicing machines separate the juice from the fiber-containing pulp. Fiber plays a vital role in good health so in addition to fresh juice, make sure to include whole fruits and vegetables to ensure adequate fiber intake.

Make or buy

Juicing can be tedious, but best if homemade over store bought.  Fruits and vegetables can also be blended to ensure not all fiber has been lost.

Storage

Natural juices don’t stay long, make sure to juice only what you will drink right away.  The longer they sit around in the refrigerator the more sugary they become. Make sure to keep juices always sealed to prevent bacterial contamination.

Vegetables

On an average day, it’s hard to get in 3-5 different types of vegetables, especially the dark green vegetables.  It is best to juice darker green vegetables and also beets because they are low in calories and rich in antioxidants.

Sugars

Always opt for natural sugars over artificial sugars.  Juices with one or two fruits tend to be lower in sugar and are much healthier.

Fruits

Fruits naturally are high in sugars.  When juicing, try to make juices that have one or two fruits in them.  Also vitamin C fruits such as oranges, pineapple, cranberries help to absorb minerals and vitamins in darker green vegetables.

Herbs

Using herbs such as turmeric, ginger, parsley, mint and more are a great way to add more flavors and healing to your juices.

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Traditional picnic foods like fried chicken and potato salad can wreak havoc on your diet.  You can still enjoy having a nice picnic without jeopardizing your waistline.

The most important thing to remember is to make it easy and keep stress level low.  Try using ingredients that are easy on the go.

Prepare in advance & make sure to have all the prep work done before you go.  This way you can be relaxed and have more time to enjoy with your family and friends.

7 Simple & Healthy Foods for Picnics:

1. Dips
   • Guacamole, Black bean hummus, Yogurt w/ mint and cashew nut dip are great to use with veggie sticks or tortilla chips

2. Salads
   • Ready prepared salads are easiest. Pre- wash the lettuce and have all the individual items in separate bags ready
   • Tabbouleh Salad or Quinoa salad are great for hot summer days

3. Cheese cubes
   • Great snack to have with grapes or strawberries

4. Trail mix
   • Mixed nuts combined with seeds are a great mix for munching

5. Fruits
   • Berries and melon family are not only enjoyable, but hydrating

6. Water

Infuse your water with cucumber, lemon, mint, strawberries, or ginger for a refreshing taste

7. Entree on the go

Sushi, wraps (smoked salmon wrap) or veggie burgers, tuna salad w/ lettuce wrap.  Just make sure to put everything in a cooler.

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The great thing about making homemade popsicles is you can combine different fruits and veggies to make delicious and healthy treats.

Tips to Making Delicious Popsicles:

Fruit

• Using puree fruits with lemon or lime helps to reduce the icy texture
• Natural juice such as orange, mango, pineapple, apple, grape and lemon help to enrich flavor without the need to add a lot of sugar

Creamy

• Yogurt or coconut milk helps to incorporate probiotics & healthy fat. Making it creamy and rich.
• Adding whole fruits creates a creamy popsicle

Protein

• Using PB 2 or Collagen powder is a great way to add extra protein

Sugar

• Instead of using cane sugar, try using honey or natural maple

Popsicle Molds

For popsicle molds, try using Lebice or Zoku brands.  The Popsicles are much easier to remove and they stand stable inside the freezer.

Healthy Homemade Fruit Popsicle:                                 

Peach Strawberry Yogurt Popsicles

• 3 cups strawberries, pureed to 1 1/2 cup
• 3 cups peaches, peeled and sliced, pureed to 1 1/2 cup
• 2 tablespoons honey, divided
• 2/3 cup vanilla greek yogurt/ non dairy substitute

INSTRUCTIONS:

1     In a blender, puree strawberries with four teaspoons honey then set aside. Clean blender, puree sliced peaches with two teaspoons, honey, set aside.

2     Layer the popsicles as follows; 2 teaspoons strawberry puree, one teaspoon yogurt, two teaspoons mango puree and repeat. Make a fruit puree your last layer.

3     Tap the mold on the counter to make sure all of the layers settle. Use a small spoon to drag vertically from the bottom to the top of the mold a few times to create a swirled pattern.

4     Gently tap the molds on the countertop to remove any air bubbles. Insert the popsicle sticks, and then freeze for at least 6 hours, or overnight

Orange Mango Collagen Popsicles

• 4 cups mango, divided
• 1 Tbsp. of Great Lakes Collagen
• 3 tablespoons orange juice
• 3 tablespoons honey

INSTRUCTIONS:

1     Puree 3 cups mango slices, 1 Tbsp. of Collagen, orange juice and honey.

2     Cut the remaining 1 cup mango slices into 1/4 inch cubes. Evenly divide them among the popsicle molds.

3     Add 3 tablespoons of mango coconut mixture, gently tapping mold on the counter to make sure liquid fills in the diced mango spaces.

4     Add 1 tablespoon of coconut milk, or until the mold is filled. Insert the popsicle sticks, and then freeze for at least 6 hours, or overnight

Carrot Delight Popsicle

3 carrots cut into chunks and steamed until soft

1 cup strawberries fresh or frozen

1 mango sliced

1/2 cup water

4 TB honey

INSTRUCTIONS:

Puree all the ingredients and pour into mold. Freeze at least 6 hours & enjoy.

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The problem with a lot of the store bought dips is that they are loaded with chemical preservatives, extra additives and coloring. They also tend to be high in sodium and refined sugar.

Dipping sauces can be made quickly with a few simple ingredients, making it healthier and richer in taste.

Quick and Healthy Dip Ideas:

Yogurt Dip

There are many ways to use yogurt for dip.  The benefits are that it’s rich in probiotics and protein.

• Plain Greek yogurt w/ mint or Dill
• Yogurt w/ Lemon and Cumin
• Yogurt w/ honey – Great for fruits
• Tzatiki yogurt sauce

Hummus Dip

Who doesn’t love hummus? Great to use on crackers, dunk fresh veggies or spread it on toast. Roasting veggies and then mixing with hummus is a great way to get in more veggies and nutrients.

• Avocado Hummus
• Roasted Red pepper Hummus
• Smokey Chipotle Hummus
• Roasted Garlic Hummus
• Roasted Cauliflower Hummus
• Mushroom Hummus

 Baba Ghanoush

Eggplants are great and add a nice rich taste to food.  This dip is a nice creamy dip that uses eggplant in place of chickpeas. It is a great source of vitamins and minerals.

• Roasted eggplant with lemon juice and fresh garlic is best served warm. This dip veers from traditional hummus because it uses eggplant as its star ingredient. After roasting eggplants, the flesh gets pureed with the more traditional ingredients, like lemon juice and garlic, for a super healthy treat. This one is best served warm, but it will keep in the fridge for several days.

Black Bean Dip

In place of chickpeas, black beans are swapped. Adding lime juice, green chiles and cumin gives this dip a little extra zest.  Great dip for appetizers and rich in protein.

Black Bean Avocado Salsa

Salsa recipes are a great way to increase gut health and work great for parties.

Ingredients:

1 (15 ounce) can black beans rinsed and drained

1 (11 ounce) can whole kernel sweet corn, drained

4 roma (plum) tomatoes, seeded and chopped

1 small red bell pepper, diced

1/3 cup chopped fresh cilantro

1/4 cup diced red onion

1/4 cup fresh lime juice

2 tablespoons red wine vinegar

1 teaspoon salt

1/2 teaspoon ground black pepper

2 avocados, diced

Directions:

1. Mix black beans, corn, tomatoes, red bell pepper, cilantro, red onion, lime juice, vinegar, salt, and black pepper in a bowl.
2. Add avocado into the mixture.
3. Cover bowl with plastic wrap, putting it right on top of salsa; chill at least 2 hours.

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Majority of teams play multiple games during a day (back-to-back at times), it’s essentially impossible to perform well in every game if you are not taking in food and fuel.  Whether it’s you participating in a softball summer league or your kids involved in soccer tournaments, it’s essential for everyone in the family to keep nutrition in mind for optimal enjoyment and performance.

A good rule of thumb is to eat 2 hours before exercising, allowing your body enough time to digest all the essential nutrients.  It can be difficult to know what and when to eat so here are some tips to help you fuel your body adequately.

Breakfast

Breakfast is the most important meal of the day. Try to balance your meals with a protein and a high complex carbohydrate that will keep the body’s endurance lasting longer.

Breakfast ideas:

• Toast or a bagel with peanut butter, and a piece of fruit
• Two eggs, toast and 1 fruit
  • High protein smoothie

Snacking all day

When it comes to snacking, try to fuel your body with real food over processed foods.

Many sports bars & drinks are processed with loads of preservatives, sweeteners and additives.  Snacks should be around 200 calories. It’s important to stop snacking half an hour before competing.

Snacks should be balanced between carbohydrates and protein, and low in fats to keep the body nourished for a longer time.  If you are the type of person that can’t handle large quantities of food before a tournament then fat-burning or high glycemic index carbs (nuts, pretzels, breads, dried fruit) are the way to go. They digest much faster than slow-burning carbs and easier to tolerate.

Focusing on getting enough calories from high quality foods is the key. Aim to get

carbohydrates, healthy fats, and protein in every snack to provide sustained energy.

Snack ideas:

• Banana or apples w/ almond or peanut butter
• Granola w/ nuts & seeds
• Cheese with fruit
• Yogurt w/ fruit
• Nut butter w/ crackers or bagel
• Veggies & dip
• Cereal w/ nuts
• Kind bar
• Snap peas
• Dried fruits

Hydration

It’s important to keep the body hydrated, especially during hot summer days.  Electrolyte enhanced drinks such as Nuun tablets that offer sodium, potassium, magnesium and calcium with no added sugars are better options than many other sports drinks.

Recovery eating

After a long day of competition, it’s important to eat a balanced meal. Meals should be balanced between carbohydrates, protein and fat.  Ideally it is best to have a carbohydrate-to protein ratio of 4:1.  It basically means that for every ounce of protein there should be 4 ounces of carbs.  It’s optimal to eat a recovery meal within one hour of competition.

Dinner or Post recovery meal choices:

• Spaghetti with meat sauce, veggies, dinner roll and a piece of fruit
• Grilled chicken with potato, rice, side salad & a piece of fruit
• Salmon with roasted potatoes, rice medley, asparagus and salad rich in nuts & seeds

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Recent studies have shown that replacing saturated fat with polyunsaturated or monounsaturated fat has shown to decrease the levels of LDL (bad) cholesterol as well as lowering the triglyceride levels (fats in the blood).

Oils are categorized based on the type of fatty acids they contain.  For example, olive and canola oil are mostly monounsaturated, while corn and soybean oil are mainly polyunsaturated fat.  Coconut and avocado oil are mainly saturated fat but because they are derived from plants, they actually help to raise HDL (good cholesterol) and are beneficial to heart health.

Best oils for Cooking

The best oils for cooking are ones that can withstand high cooking temperatures, making them suitable for sautéing, grilling, roasting or using them as salad dressing.

• Grapeseed oil- refrigerate after opening to prevent it from becoming rancid
• Avocado oil
• Extra Virgin Olive oil
• Coconut oil
• Canola Oil
• Sesame- refrigerate after opening to prevent it from becoming rancid
• Sunflower seed oil

Worst oils to use for cooking

Oils that are labeled as “partially hydrogenated”.  Most partially hydrogenated oils are made from vegetable oils like soybean or cottonseed.  Partially hydrogenated oils are trans fats that have been shown to increase your risk for heart disease.

In 2018, the FDA ruled that manufacturers must remove all forms of trans fats from their products.

• Palm oil- has been linked to elevating cholesterol levels and increasing the risk of heart disease.

When using oils, it’s best to use in moderation.  It’s always best to use oils in there raw forms for vegetables or as salad dressing.  They are rich in fat soluble vitamins such as Vitamin A & E and great source of Omega 6.

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