Avocados are packed with flavor and fiber- a fantastic combination by my standards. Not to mention, they pack a healthy dose of monounsaturated fats, so between those healthy fats and all that fiber, even a small portion of avocado will keep you satiated for hours. If that isn’t enough, they’re also loaded with vitamins, including vitamin K,  C, and B. And the fun doesn’t stop there. Not only is avocado good for your diet, but it’s also good for your skin (fountain of youth?  Maybe.) and your health as it has anti-inflammatory benefits and has even been said to reduce the risk of arthritis. Are you on your way to the grocery store yet? Hold on! Keep reading to make sure you buy one at its peak ripeness.

A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks. When you squeeze it, it should have a little give without totally turning to mush in your hands. The following diagram is also quite helpful.

If you’re wondering how I enjoy my avocados, I’ll share my secrets. For breakfast I spread it on sprouted toast, sprinkle with a little sea salt and top with a slice of tomato or I’ll blend some into my smoothie for  added thickness.  If I’m having a meat free day I’ll slice some on top of my salad instead of chicken or fish and I even whip up quick salad dressings by blending it with greek yogurt.   Sometimes I’ll even just snack on it by simply cutting one in half and drizzling with some lime juice. Not an avocado fan?  Well it doesn’t have to be injested, it also works wonders as a face mask.  Trust me, an avocado a day keeps the wrinkles away!  

Friend or foe, whip up this recipe and enjoy the flavor and the health benefits.

Avocado Ice Cream

1 ripe avocado
1 medium banana
1/2 cup almond milk

1 tsp vanilla extract

To prepare, slice the avocado and banana into small pieces and freeze over night. Once frozen, remove the avocado, and allow it to sit out for about 20 minutes to soften a bit. Then, add all of the ingredients to a high tech blender or food processor and process until desired consistency is achieved. Enjoy immediately to avoid melting.

Starbucks is clearly the king of the world of Joe, so it’s about time they dabbled in the latest trend, right? Juices and juicing have taken on a life of their own in foodie culture recently, boasting all the health benefits you could imagine, so it’s no surprise that Starbucks jumped on board. Their new line of juices just premiered in New York City and are made by a company called Evolution Fresh Juices.  They say they’ll have you squeezing life for everything its got, but sip carefully or you’ll be squeezing into your jeans instead!

First of all, let’s get something straight.  Juice does not = automatically healthy. While yes, juices and juicing can be healthy, they can also be sugar traps disguised as health food. And get this, some juices contain as much sugar as a slice of cake (yikes!) while other juices contain a healthy blend of veggies that pack a low cal and nutritious punch.  The key here is to be able to differentiate between the two and since Starbucks’ juices fall in both categories, your first line of defense is to read those labels!

What to look for on the labels (in order of importance):  1.  Number of servings per container 2.  Calories per serving 3.  Sugar per serving

Making juice requires A LOT of fruits and veggies. For example, their tangerine juice, is made from only tangerines, in fact it takes 8 tangerines to make just one serving.  Now, here is the catch, each serving contains 30 g of sugar  (read: over 7 teaspoons of sugar).  Would you ever sit down to eat 8 tangerines? I doubt it! Wait there is more!  Each bottle of this bright colored juice contains two servings which means each bottle of their tangerine juice has a whopping 60g of sugar! That’s 14.5 teaspoons of sugar. WHAT?! You read that right! And don’t be fooled into thinking the “organic” juices are any better. Same day, same stats, same sugar rush. All of the fruit juices are in the same danger zone, so I’d advise you steer clear and pick up a piece of fruit instead.

On a more positive note, some of their veggie juices are not half bad. My favorites include the Vital Greens and Essential Greens juice, because as you may or may not know, I LOVE greens. They’re much lower in calories (25 calories/ 8oz serving) and sugar (2 g per serving). If you’re not quite ready to go THAT green, I also recommend the Sweet Greens juice which has 40 calories and 3 g of sugar per 8oz serving. So next time you’re in Starbucks, if you’re not quite in the mood for a plain ole’ cup of Joe, skip the Venti Frap with whip and go for one of the greens juices instead.

Ahh, Valentine’s Day. I can already smell the roses, lilies, candles… and chocolate. Lots, and lots of chocolate. With chocolates lining the aisles of every grocery store, convenience store, and market alike, it’s practically impossible to avoid it, but who says you have to, I know I’m not!  Did you know that chocolate is a natural aphrodisiac, that is loaded with antioxidants, boosts heart health, lowers cholesterol, and boosts your overall mood? Sounds like a winner to me!  So are there ways to indulge in chocolate without packing on the pounds and wrecking your diet?  You betcha!  But, you may have to do a little digging to find the healthier options, as not all chocolate is created equal.  Sorry guys but M&M’s are not going to make you live longer  

Many traditional Valentine’s Day chocolates (and chocolates in general) contain excess sugars and a laundry list of unnecessary added ingredients (soy lecithin, dextrose, TBHQ… what?). Not to mention, those tiny bite-sized suckers can set you back tons of calories. Three pieces of candy from one of those cute Russell Stover heart boxes contain a whopping 200 calories and 26g of sugar, and on Valentine’s Day, who stops at just 3? Okay, so maybe you go for the sugar-free chocolates instead. Better, right? Not so fast. When companies remove the sugar, they often replace it with artificial sweeteners – some of which have been linked to Cancer, and all of which trick your body into thinking real sugar is coming, increasing your desire for something sweet (hello downward spiral). Not to mention, they really don’t differ all that much in the calorie department. So, that cute Valentine’s day heart doesn’t look so cute anymore, does it? This is not to say that all store-bought chocolate is a total no-no. If you stick to these simple rules, you can dig in and reap the benefits. Look for chocolate that:

• Has more than 70% cacao
• Is organic
• Is sweetened with coconut sugar
• Has no additives
• A few favorite brands include:  Fine and Raw, Raaka, NibMor & Mast Brothers 

If you are more of a homemade fan then do I have a recipe for you.  I recently made these chocolate truffles for the holidays, and everyone lovedthem. If you’ve never attempted to make your own truffles before, what better time to put your chocolate-making skills to the test than Valentine’s Day?  These truffles are naturally sweetened and call for dark chocolate with more than 70% cocao.  For valentines day I’d suggest adding some chopped almonds or a little cayenne pepper to heat things up a bit.  The recipe is as follows: 

• 8 oz dark chocolate (70 percent cocoa), chopped
• 1/4 cup coconut oil
• 1 tsp pure vanilla extract
• Pinch sea salt
• 1/4 cup cocoa powder, for rolling
• Assorted toppings: cocoa powder (for an ombre effect, use a few different brands), finely chopped nuts (pistachios, Marcona almonds, hazelnuts), and toasted unsweetened shredded coconut

*This recipe was sourced from Whole Living*

On the fruit front, there are plenty of sweet treats that will get you through the winter season without feeling deprived of your summer favorites. Peaches, pears, nectarines, and plums may be gone for now, but why not opt for a grapefruit or tangerine instead? These guys are chocked full of vitamin C, and if you opt for red or pink grapefruits, you will also reap the benefits of lycopene which helps fight oxygen free radicals that damage cells. If you’re not a fan of citrus, try papaya. While papaya is at its peak in the summer and fall, papaya trees produce fruit year round. Papaya is also rich in vitamin C, as well as B vitamins, folate, and other antioxidant nutrients. All of these can be found at your local supermarket.

The veggie department is chocked full of flavorful picks around this time of year as well. Wondering what greens are in season around this time of year? One of my favorites, kale, is at its peak in January. Kale can be used to make a salad, sauteed/cooked on the stovetop, or even roasted slowly to make kale chips. Kale is a great, low calorie source of fiber, and packs an impressive dose of iron, vitamin A, vitamin C, calcium, and even vitamin K. If you’re not a greens lover, try cauliflower. Cauliflower has a mild flavor, but all the crunch you need to satisfy a crunchy craving, and is also a great source of vitamins C and K. Cruciferous veggies, for the most part, are at their peak right now, so if you’re not cauli-crazy, I won’t judge you for choosing broccoli, brussels sprouts, or cabbage instead. On the other hand, if you’re a cauli-lover like me, you should definitely try the recipe below.

Roasted Cauliflower “Popcorn”

1 large head of cauliflower, broken into small florets

2 tablespoons olive oil

Preheat your oven to 450 degrees. Toss cauliflower florets in a bowl with olive oil until each piece is evenly coated. Line a baking pan with parchment paper and spread florets in a single, even layer across the sheet. Bake for approximately 1 hour, or until the cauliflower is a nice, golden brown color, and the oil has caramelized a bit. Transfer cooked cauliflower to a bowl or plate, and crunch away.

Sometimes it’s clear, sometimes it’s cloudy? Smells so strong that you can’t help but make a face after taking a sniff?  It’s a medicine, it’s a cleaning product, it’s…apple cider vinegar! In other words, both a medicine and a cleaning product…for your digestive system. Since the days of castor oil, who’s been able to resist a tempting tonic or potion? If it tastes questionable, contains no calories, and comes from a natural source, we’ve likely taken shots of it in the name of a slimmer waistline and clearer skin. But there just might be something to this apple cider vinegar thing…

Cider vinegar is just apple juice, pressed and then fermented. It’s long been used as a folk remedy for various maladies like indigestion, skin irritation, and arthritis. Via the internet, solutions containing cider vinegar are still sold as “cures” with various health claims or merely as “talismans.” Let’s not go there.

ACV is frequently touted as a natural antibacterial alternative to chemical cleaning products, because its malic and acetic acids, which give dressings and sauces that vinegary bite, lower pH enough to disrupt microbial activity. Logically, cider vinegar may also perform the same crime-fighting function in the body.

There is still much scientific research to be done about the long-term health benefits of apple cider vinegar. But imbibing the stuff may help improve appetite control, curb cravings, and help us to feel full all which lead to YES…weight control! Cider vinegar is a natural substance that makes you stop, think, and reset your taste buds. Heidi Klum and Cindy Crawford have both said that they sniff cider vinegar or take shots between meals to resist the urge to snack and take the edge off hunger. If it’s good enough for Heidi and Cindy, how bad can it be? Exactly—there’s a first time for everything!

• Cider vinegar is highly acidic. Both for palatability and to avoid irritating your throat, dilute cider vinegar “shots” in a little water. Better yet, make a mocktail: 4 oz. kombucha + 1 oz. ACV + 4 oz. water + ice. SHAKE.
• Especially if you’re going to take ACV, go au naturel, for maximum health benefit and flavor. Not all vinegars are just vinegar. Check the label to make sure you’re just getting apple juice plus fermenting agents, and nothing more. Look for raw, organic, and unpasteurized!
• It’s not just for cleansing or cleaning. There are tons of ways to use cider vinegar, so get creative!

First, be prepared! The Internet is a wonderful tool. If possible, sneak a peak at the restaurant’s menu before you get there (www.menupages.com is a great website). This way, you know what you’re up against and you have an idea of what your choices are.

Next, look for entrees that consist of a lean protein and a side of veggies. Order your meal high and dry which is code for “no butter or oil”, and ask for all sauces/dressing on the side. Then, dip, don’t pour. If you just stick the tip of your fork into the sauce, you will get all the flavor of the sauce without the unnecessary extra calories you get from dousing your food in it.

Third, avoid the huge problem of huge portions.  Often, restaurant-size pieces of fish, chicken or steak can be more than twice the size of a healthy portion of protein (10 oz instead of 4 or 5!).  So, split an entree with a friend, order a half portion, ask for half to be packed up to go straightaway, or order two appetizers.  All these provide instant portion control, no willpower required.  Not to mention, you’ll save some money!

Fourth, spoil your appetite!  If you go to a restaurant starving, chances are, you’re going to overdo it. Try to go into a meal only slightly hungry, but if you are ravenous, opt to start with a salad or broth-based soup, and definitely avoid sitting in front of the the bread basket. If you opt for the salad, the usual rules apply: order dressing on the side, and dip, don’t pour.  Skip the croutons and dried fruit and enjoy cheese and nuts in moderation.  A healthy appetizer will help ease your hunger so when your entree arrives, you’ll be able to leave over a few bites and avoid joining the clean plate club (you’ll likely save about 100 cals).

And finally, if you’re eating out, enjoy yourself, and enjoy dessert in moderation.  Chances are, you’re in good company, so focus on that and share a dessert. NEVER (well, unless it is your birthday) order your own.  Then, stick to my three bite rule.  The first bite you’ll enjoy the most, the second bite will satisfy your need for more and your third bite will be the grand finale.  You’ll have about 1/4 cup dessert anywhere between 100 – 200 calories, just the right amount to sate your sweet tooth without enhancing your jean size.  Eat slowly, enjoy the conversation, and have a good time!