October 2019

Here is a list of some popular Halloween candy that outlines the calories and sugar content to “hopefully” help you mitigate any damage you might do tomorrow night…and the coming days of candy overload!

  • Almond Joy, Snack Size – 80 calories, 8 g sugar
  • Butterfinger, Fun Size – 100 calories, 10 g sugar
  • Gummie Bears (Haribo) – 8 pieces, around 65 calories, 21 g sugar, and make sure to brush teeth well after gummy bears.
  • Heath Bar, Snack Size – 76 calories, and 9 g sugar
  • Hershey Kisses – Average 25 calories and 2 – 3 g sugar each kiss
  • Hershey’s Miniature Bars – Average  42 calories and 4 g sugar each bar
  • Jolly Rancher – For the kids who like candy with pucker power, a serving of three Jolly Ranchers is only 70 calories, 0 g of fat and 11 g of sugar.
  • Kit Kat, Fun size – 60 calories and 6 g sugar
  • Peanut M & Ms – Speaking of chocolate morsels, a fun size pouch comes in at 93 calories, but the kiddos are getting some protein here. The serving has 5 g of fat and 9 g of sugar.
  • Peeps – No, we’re not talking leftover chicks here. Halloween brings out the pumpkin variety. They come in way low on the calorie counter, but they’re basically a handful of sugar. One peep has just 16 calories, no fat and 3.5 calories.
  • Pixie Sticks vs. Candy Corn – Almost equal calories, 0 calories from fat, but 7 pixie sticks is healthier than 20 pieces of candy corn which weigh in at 147 calories.
  • Pop Rocks vs. Almond Joy – A package of Pop Rocks has just 25 calories compared to 80 calories for a mini-Almond Joy or Mounds.
  • Reese’s Peanut Butter Cup, Snack Size – 110 calories, 11 g sugar per peanut butter cup
  • Skittles, Fun Size – 60 calories, 11 g sugar
  • Smarties – 1 roll, 25 calories, 6 g sugar
  • Snickers, Fun Size – 80 calories, 4 g of fat and 8 g of sugar
  • Sour Patch Kids, Mini Bag – 50 calories, 10 g sugar
  • Starburst, Fun Size – 2 candies, 40 calories, 6 g sugar
  • Three Musketeers Minis – The fun size bar has less calories and fat than many other chocolate bars, just 64 calories, 2 g of fat and 11 g of sugar.
  • Tootsie Pops & Charms Blow Pops – The treat has lasting value—if you don’t bite into it, that is. The pops have 60 calories, 0 g of fat, but 10 – 13 g of sugar.
  • Tootsie Roll Midgee – This chocolaty treat comes in at 23 calories. At 3 g of fat and 20 g of sugar, six Tootsie Roll Midgees have a few less calories than 8 Starbursts.
  • Twix Minis –1 bar, 50 calories, 5 g sugar
  • Twizzlers (Strawberry Twists) – 2 pieces, 50 calories and 6 g sugar
  • York Peppermint Patty – If the minty taste is too much for your kids, you may be tempted to snitch this one from the goody bag. Watch the calories, though—all 140 of them in a full-size patty. It has 3 g of fat and 25 g of sugar. Jr. Mints, Snack Size are a better choice at 80 calories and 14 g sugar.

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Herbs for Weight Loss

by Michelle on October 23, 2019

Today there are a lot of “gimmicks” that try to convince you that with no effort at all you can lose weight and keep it off.  Well, I’m here to tell you that’s just NOT THE CASE!  While the body is a very complex collection of systems that are designed to work together and the same in everyone…there are countless factors that make weight loss more difficult for some than others.  This is why eating your way to weight loss is the best way!

It’s not a big secret that what you eat plays a central role in weight loss, but what you use as spices in your foods may be just as important.  Many herbs and spices have been shown to help fight cravings, boost fat burning and contribute to weight loss.  Here are 12 that may help you lose weight:

Fenugreek – A spice derived from a plant in the legume family, Fenugreek has been found to possibly help control appetite and reduce food intake to support weight loss.

Cayenne Pepper – A type of chili pepper used to bring a spicy dose of flavor to foods. It contains capsaicin which provides the heat along with numerous health benefits.  It can slightly boost metabolism to help increase calorie burning throughout the day plus it may also reduce hunger and increase feelings of fullness.

Ginger – A spice often used in folk medicine as a natural remedy for many ailments, some research shows it could aid in weight loss as well…especially reducing belly fat. It may help lower weight by increasing metabolism and fat burning while decreasing fat absorption and appetite.

Oregano – This herb is in the same plant family as mint, basil, thyme, rosemary, and sage and it contains carvacrol, a powerful compound that may help boost weight loss.

Ginseng – A staple in traditional Chinese medicine this plant has many health-promoting properties. Many studies have suggested this powerful plant could aid in weight loss as well as changes in gut microbiota composition.  It can also possibly alter fat formation and delay intestinal fat absorption.

Caralluma Fimbriata – Often found in many diet products, studies have found that it decreases belly fat and body weight while also helping to reduce hunger.

Turmeric – This spice is revered for its flavor, vibrant color, and potent medicinal properties. Most of the health benefits are due to curcumin, a chemical that has been extensively studied for its effects on everything from inflammation to weight loss.  One study showed its effectiveness on enhancing fat loss, decreasing belly fat, and increasing weight loss.  Turmeric’s beneficial properties are enhanced when used with black pepper.

Black Pepper – A common household spice that contains a powerful compound called piperine which supplies both the pungent flavor and potential weight-lowering effects. Black pepper shows the potential to effectively inhibit fat cell formation and reduce body weight.

Cinnamon – This aromatic spice is rich in antioxidants and offers several health benefits including increased weight loss. It’s especially effective in stabilizing blood sugar, which may help reduce appetite and hunger.

Green Coffee Bean Extract – Another extract commonly found in many weight-loss products it’s made from coffee beans that haven’t been roasted so they’re high in chlorogenic acid, which is thought to account for its weight lowering effects.

Cumin – A spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant in the parsley family. Cumin is well known for its nutty flavor but it’s also packed with health benefits, including the potential to increase weight loss and fat burning.

Cardamom – This highly prized spice is made from the seeds of a plant in the ginger family and is used worldwide in both cooking and baking but may also support weight loss.

When used as seasoning for foods these herbs and spices can provide a burst of health benefits with minimal risk of side effects…just don’t go overboard.  Stick to about one tablespoon per day and be sure to pair them with nutrient-rich whole foods to help boost weight loss even more.  If you take herbs in supplement form it’s important to not take too much with foods to prevent adverse effects.  Also, if you have any underlying health conditions or are taking medications be sure to talk to your doctor and pharmacist before starting any supplement or using these herbs and spices in your diet.

Besides adding a lot of flavor to your favorite foods, many herbs and spices have been shown to increase metabolism, enhance fat burning, and promote feelings of fullness to aid in appetite reduction.  Utilizing these herbs and spices is a simple and easy way to help increase weight loss with minimal effort.  Be sure to combine them with a well-rounded, balanced diet and a healthy lifestyle to get the most out of their weight loss benefits.

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Recipe Highlight…Chili

by Michelle on October 9, 2019

The weather here in Utah has turned a bit colder (at least for a few days) and since it’s “technically” Fall our chili recipe seems like a good choice for an easy weeknight dinner.  This recipe is acceptable for use on the drops protocol (or any time you wish) and is for one serving…but you can double or triple the recipe for leftovers.  If you do, be sure to accurately measure the proper portion for one if you alone with be eating this recipe.  Maybe dividing it into equal portions and storing it that way would made for easy reheating.

 Ingredients:

100 grams lean ground beef (less than 7% fat) 1 cup chopped tomatoes
½ cup water
1 tablespoon minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ teaspoon chili powder
Pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste

Directions:

 *  Brown ground beef in small frying pan, add onions and garlic.

*  Stir in tomatoes and water.

*  Add spices and simmer slowly until liquid is reduced.

*  The longer it cooks the more tender and flavorful.

*  Add a little water as needed to prevent burning.

*  Serve with chopped green onion or tomato garnish and salt & pepper to taste.

*  Makes 1 serving (counts as 1 protein & 1 vegetable)

Phase 3 Modification:  Top with cheddar cheese and a dollop of sour cream.

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