Throughout my years of practicing as a registered dietitian, I have been presented with numerous healthy lifestyles and/or weight loss questions, one of the most common being “why do I crave chocolate after a meal and how can I control this habit”. My response usually to this question is that our bodies crave sweets for several biological, psychological and lifestyle-related reasons such as low serotonin levels, an unbalanced diet high in carbohydrates, fat restriction, or purely psychological conditioning such as a dessert is what signifies the end of a meal. Regardless what the reason behind your sweet craving is, if you are trying to live a healthier lifestyle or possibly your goal is to lose weight, you’ll have to curb (not eliminate) your daily indulgence.

So let’s be honest, any alternative that truly satisfies a sweet tooth is not going to be the epitome of a healthy snack, but my suggestions could shave off some calories (all suggestions are under 150 calories!),fat and sugar in your afternoon indulgence or late night trip to the candy drawer or freezer.

• 3 cups of air popped popcorn with 2 tbsp of Bell Plantation, PB2 Powdered Peanut Butter Chocolate ( 138 calories)
• 4 Hershey Kisses ( 100 calories)
• 1 Small Chocolate Covered Banana: I love this recipe from Eatingwell.com (100 calories) http://www.eatingwell.com/recipes/chocolate_covered_bananas.html
• 20 Blue Diamond, Oven Roasted Dark Chocolate Almonds ( 132 calories)
• 1, 5.3 ounce ChobaniSimply 100, vanilla yogurt with 2 tbsp of Bell Plantation, PB2 Powdered Peanut Butter Chocolate or 1 piece of Dove, Promises Silky Smooth Dark Chocolate. ( 145 calories)
• 1 Enlightened, Fudge Bar ( 70 calories) http://www.eatenlightened.com/products/fudge/
• ½ Quest, Chocolate Brownie Protein Bar ( 85 calories)
• 24 Annie’s Chocolate Chip Bunny Graham cookies (140 calories)

Yield: 6 servings

Recipe inspired by Two Peas & Their Pod and Eat Yourself Skinny

INGREDIENTS

• 2 medium sweet potatoes, peeled and cubed
• 1 Tbsp olive oil
• 1 tsp. garlic powder
• 1/2 tsp. onion powder
• 1/2 tsp. oregano
• 1/2 tsp. chipotle chili powder
• 1/2 cup uncooked quinoa
• 3 cups kale or mixed greens
• 1/4 cup dried cranberries

For the dressing:

• 1 Tbsp red wine vinegar
• 1 Tbsp apple cider vinegar
• 2 Tbsp olive oil
• 1 tsp. minced shallots
• 1 1/2 Tbsp honey

INSTRUCTIONS

1. Preheat oven to 425 degrees F.
2. Rinse and peel sweet potatoes, chopping them into 1/4 inch cubes. Toss with olive oil, garlic powder, onion powder, oregano and chipotle chili powder until completely coated. Spread sweet potatoes out on prepared baking sheet in a single layer and roast in the oven for about 30 minutes, flipping them once.
3. While sweet potatoes are roasting, using a mesh strainer, thoroughly rinse the quinoa. Add a 1/2 cup of water to a small saucepan and add rinsed quinoa. Bring quinoa to a boil, cover and reduce heat and simmer for about 13 minutes. Remove from heat, keeping quinoa covered, and allow it to sit for about 5 minutes then fluff quinoa with a fork.
4. Combine kale, quinoa and cranberries in a large bowl and toss with dressing. Fold in roasted sweet potatoes, serve and enjoy!

NUTRITIONAL INFORMATION

Serving Size: 1 cup • Calories: 204 • Fat: 7.6 g • Carbs: 31.4 g • Fiber: 3.3 g • Protein: 3.8 g • WW Points+: 5 pts

– See more at: http://www.eat-yourself-skinny.com/2014/02/roasted-sweet-potato-quinoa-and-kale-salad.html#sthash.5WXqUn8i.dpuf

July 4th and other summertime celebrations are meant to be celebrated and enjoyed, but you don’t have to sacrifice your health or beach body every time you attend a BBQ or picnic this summer.

Use these helpful tips from our Registered Dietitian to keep your health and body in check during your summer time celebrations.

1. Use small plates

Studies have clearly shown that by eating off of smaller plates you are likely to consume up to 50% less calories than you would consume by eating off of a larger size plate. Try borrowing a plate from the kids table or the dessert tray to slash your calorie intake in half.

2. Eat the healthy options first

Fill up on fruit salads or veggies tray options before heading over to the grill for a hamburger or hotdog. Fruits and vegetables have lots of fiber, which is a nutrient that keeps you feeling full longer and more satisfied. After you get your dose of fruits and vegetables, choose a lean protein such as grilled chicken or tuna salad to reduce your intake of saturated fat, because ladies, we all know, saturated fat is not our friend!

3. Skip the refined carbohydrates

Refined carbohydrates are the worst things you can eat because they offer little satisfaction and loads of calories. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff.

Not saying that you have to eat your burger without a bun, but pass on the pointless chips and other snacks that lure you when you’re not thinking.

4. Watch your toppings!

Skip toppings like cheese, mayonnaise and bacon on your favorite grilled options and choose healthier toppers such as Dijon mustard, avocado or sliced tomatoes and lettuce.

5. Bring a healthy version of your favorite July 4th dessert

Everyone loves brownies or strawberry short cake to end their July 4th meal, but why not be the friend that brings a crowd pleasing dessert that doesn’t hurt the waistline? Try our registered dietitian, Theresa Shank, favorite July 4th dessert recipe for a healthy ending to your celebration.

This flag cake recipe has less saturated fat and calories than regular versions. Theresa enjoys this recipe because it replaces some of the butter with healthy oil and uses reduced fat cream cheese and Greek yogurt to replace full fat cream cheese for the delicious frosting. Enjoy! Recipe is from www.Eatingwell.com

Flag Cake Recipe

Makes: 20 servings

Serving Size: 20 servings

Active Time: 1 1/4 hours

Total Time: 3 hours

INGREDIENTS

• 1 1/4 cups granulated sugar
• 1/3 cup canola oil
• 4 tablespoons unsalted butter, at room temperature
• 4 large eggs, at room temperature (see Tips)
• 2 cups whole-wheat pastry flour (see Tips) or all-purpose flour
• 1 cup cake flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup buttermilk
• Zest and juice from 1 lemon
• 2 teaspoons vanilla extract
• 1/2 teaspoon almond extract

FROSTING & DECORATION

• 12 ounces reduced-fat cream cheese (Neufchâtel), at room temperature
• 1/2 cup confectioners’ sugar plus 2 tablespoons, divided
• 3 tablespoons low-fat plain Greek yogurt
• 1/2 teaspoon vanilla extract
• 1 1/2 cups raspberries
• 1/2 cup blueberries
• 2 cups strawberries, sliced

PREPARATION

1. To prepare cake: Preheat oven to 350°F. Line the bottom of a 9-by-13-inch baking pan with parchment paper; coat the paper and sides of the pan with cooking spray.
2. Beat granulated sugar, oil and butter in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs, one at a time, until just incorporated.
3. Whisk whole-wheat (or all-purpose) flour, cake flour, baking powder, baking soda and salt in a medium bowl. Combine buttermilk, lemon zest, lemon juice, 2 teaspoons vanilla and almond extract in a measuring cup. With the mixer on low speed, add the dry ingredients to the mixing bowl alternately with the buttermilk mixture, beating just until incorporated after each addition, scraping down the sides as necessary. Spread the batter in the prepared pan.
4. Bake until a toothpick inserted in the center comes out clean, 28 to 34 minutes. Let cool in the pan on a wire rack for 15 minutes. Turn out onto the rack and let cool completely, about 1 hour.
5. To prepare frosting: Beat cream cheese, 1/2 cup confectioners’ sugar, yogurt and 1/2 teaspoon vanilla in a mixing bowl until smooth.
6. To decorate: Invert the cake onto a platter. Spread the frosting over the top and sides. Mark 3 horizontal lines for the white “stripes” and a rectangle in the upper lefthand corner for the “blue rectangle.” Gently pat berries with a paper towel to dry. Make 3 “stripes” of raspberries on the marked lines. Place half of the blueberries in the “blue rectangle,” leaving space between each berry. Sift the remaining 2 tablespoons confectioners’ sugar over the raspberries and blueberries to make them the white “stripes” and “stars.” Fill the rest of the “blue rectangle” with the remaining blueberries. Place strawberries between the rows of raspberries as the red “stripes.”

Soy seems to be a hot topic lately. The pending question seems to be whether or not we all should consume it or not. Certain authorities are recommending to avoid it altogether while others are stating it is a safe food for a healthy diet. Here are the facts.

Soy is a big business in our country and can actually be found in most processed foods.  Marketing claims discuss the health benefits of soy even though research is conflicting. Asian’s eat soy as a condiment rather than a staple food, something marketers fail to mention. It also is being used in various and questionable forms today. Questionable forms include soy oil, soy lecithin, soy flour, soy concentrate, hydrolyzed soy protein, and soy isolates. Soy oil has become a base for many vegetable oils. Soy lecithin is the waste product left over when the soybean is processed and is used as an emulsifier. Soy flour appears in baked and packaged goods. According to one article, soy protein isolate has been invented for use in cardboard and is found today in many processed foods (http://www.alternet.org/story/56087/the_dark_side_of_soy). Soy also is a food most likely to cause an allergic reaction (in addition to wheat, corn, eggs, milk, nuts, and shellfish). It is hard to digest for many people and it contains phytates that could reduce mineral absorption.

In addition, soy is said to interfere with hormones in the body because of their phytoestrogens (“phyto” means plant). Phytoestrogens act similarly to hormones and can cause an endocrine imbalance. They bind to hormone receptors and interfere with the production of hormones as well. Timing and exposure of phytoestrogens in important. Times to be cautious of your intake of soy include during pregnancy, infancy, puberty, reproductive years and around menopause because of your fluctuating hormone levels.

Soymilk and soy infant formula is very questionable. Soymilk contains hard to absorb supplemental calcium and it contains vitamin D2 (we need D3). To make this even more confusing, research on soy is conflicting. There is research that shows soy can have a therapeutic effect.

The bottom line is soy is safe in it’s whole-food form: edamame, miso, tempeh, and natto as these have less processing. Tofu has slightly more processing than the aforementioned but is still considered safe in moderate amounts. You should check the ingredient labels for all soy foods, especially veggie burgers, soy nuts, soy snacks, soy shakes, and soymilk. Soy in moderate quantities (a few times per week) can be beneficial and healthful. However, always opt for higher quality, whole and organic soy. Genetically modified soy is controversial as well and has higher levels of pesticides. Excessive soy consumption causes question and you shouldn’t eat soy more than 3 times per week.