In our quest for healthier living, we often swap traditional treats for snacks labeled ‘healthy.’ Yet, beneath their wholesome veneer, some of these choices might not be as beneficial as we believe. This exploration reveals the truth behind these snacks and introduces a simple yet effective solution for maintaining a balanced lifestyle.
The Misconception about Healthy Snacks
The allure of ‘healthier’ snack options is strong. From granola bars adorned with promises of natural ingredients to fruit juices marketed as wholesome alternatives to soda, the choices seem endless.
However, these supposedly healthy snacks often harbor hidden sugars, excess calories, and artificial additives. For instance, those crunchy granola bars and flavored yogurt options, though packed with some beneficial nutrients, can also be loaded with added sugars and preservatives, diminishing their nutritional value.
The Reality Behind Labels
Marketing tactics can make deciphering the truth about these snacks challenging. Terms like ‘natural’ or ‘organic’ don’t always equate to healthful. Despite their natural origin, fruit juices can have sugar levels comparable to soft drinks.
Flavored yogurts, though a source of calcium and probiotics, often come with a hefty dose of added sugars. It’s important to understand that healthy ingredients don’t offset the impact of unhealthy ones.
Making Smarter Snack Choices
So, what constitutes a genuinely healthy snack? The key is simplicity: whole, unprocessed foods reign supreme. Opt for crisp fruits and leafy vegetables, or consider the simple richness of unroasted nuts and unseasoned seeds.
While making smarter choices is essential, it’s also necessary to understand that occasional indulgences are part of a balanced lifestyle. This is where holistic wellness approaches, including supplements like Stonehenge Health’s Incredible Digestive Enzymes, can play a pivotal role.
This supplement is designed to support digestion and breakdown of protein, carbs, dairy, fiber & gluten, ensuring that your body efficiently absorbs nutrients from both your regular meals and those occasional treats.* By supporting your digestive system, Incredible Digestive Enzymeshelp relieve the occasional gas, bloating, and stomach discomfort brought on by incompatible food choices.*
The End All Be All
In the end, while the path to healthier snacking is fraught with misconceptions, understanding the truth behind snack labels and choosing whole, unprocessed foods can make a significant difference. With the support of Incredible Digestive Enzymes, you can enjoy a balanced approach to nutrition and wellness, beat the bloat and embrace a healthy and fulfilling lifestyle.*
Thanksgiving is a time for indulgence, but that doesn’t mean we can’t make choices that are both delicious and health-conscious. This year, we’re shaking things up a bit with some recipe alternatives that not only taste fantastic but also cater to a healthier lifestyle.
For our main course, we’re opting for an Herb-Roasted Turkey Breast instead of the traditional whole turkey. The turkey breast is a lean cut of meat, high in protein and low in fat. By focusing on this portion, we’re avoiding the higher-fat dark meat found in the legs and thighs. Plus, roasting just the breast is quicker and easier than cooking a whole turkey, making it a less stressful option for the holiday cook.
We’re utilizing the air fryer for our Rosemary Sweet Potatoes recipe. Air fryers have become a popular kitchen appliance due to their ability to achieve the same crispy, fried texture of traditional frying methods but with significantly less oil. This results in dishes that are lower in fat and calories but still packed with flavor. Our air-fried sweet potatoes, for instance, are delightfully crispy on the outside and tender on the inside, all achieved with just a fraction of the oil you’d typically use.
Finally, we’re using cauliflower as a stand-in for rice and potatoes in our Cauliflower Rice Stuffing. Cauliflower is a versatile, low-carb vegetable that can mimic the texture and mild flavor of these starchy foods when prepared correctly. It’s a great way to add more vegetables to your plate without feeling like you’re missing out on your favorite side dishes. Plus, cauliflower is rich in fiber and various essential vitamins, making it a nutritionally-dense addition to any meal. By making these simple swaps and using these cooking methods, we can enjoy a Thanksgiving feast that satisfies our taste buds while also keeping our health in mind.
Herb-Roasted Turkey Breast
Ingredients:
– 1 bone-in turkey breast (6-7 pounds)
– 2 tablespoons olive oil
– 2 tablespoons chopped fresh sage
– 2 tablespoons chopped fresh rosemary
– 2 tablespoons chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 325°F.
2. Rub the turkey breast with olive oil, then sprinkle with the chopped herbs, salt, and pepper.
3. Place the turkey breast on a rack in a roasting pan, skin side up.
4. Roast for about 2 hours, or until a thermometer inserted into the thickest part of the breast reads 165°F.
5. Let the turkey rest for 15 minutes before carving.
Nutrition:
Makes 8 ounces | Per Serving: 304 calories, 1.6g fat, 0g carbohydrates, 0g sugar, 0g fiber, 68g protein
Source: Food Network
Air Fryer Rosemary Sweet Potatoes
Ingredients:
– 4 sweet potatoes
– 2 tablespoons olive oil
– 1 tablespoon chopped fresh rosemary
– Salt and pepper to taste
Instructions:
1. Preheat your air fryer to 375°F.
2. Cut the sweet potatoes into cubes and toss them with olive oil, rosemary, salt, and pepper.
3. Cook in the air fryer for about 15-20 minutes, shaking the basket halfway through, until the potatoes are crispy.
Nutrition:
Makes 8 servings | Per Serving: 84 calories, 4g fat, 12g carbohydrates, 4g sugar, 2g fiber, 1g protein
Source: Delish
Cauliflower Rice Stuffing
Ingredients:
– 1 large head of cauliflower
– 1 cup diced carrots
– 1 cup diced celery
– 1 onion, diced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Cut the cauliflower into florets and pulse in a food processor until it resembles rice
2. In a large sauté pan, heat the olive oil over medium heat. Add the carrots, celery, onion, and garlic and sauté until softened.
3. Add the cauliflower rice and cook for another 5-7 minutes. Season with salt and pepper.
4. Put the cauliflower rice into a baking dish and bake for 25-30 minutes, or until it’s golden brown.
Nutrition:
Makes 8 servings | Per Serving: 145 calories, 8g fat, 18g carbohydrates, 7.6g sugar, 7.6g fiber, 4.9g protein
Source: Eating Well
Boost Your Holiday Wellness with Essential Probiotics
Now, here’s the big question…
How do you savor your holiday feasts without worry?
As the holiday season approaches, taking care of your well-being becomes a top priority.
A crucial supplement to consider amid the festivities is probiotics, like Stonehenge Health’s Dynamic Biotics. These little wonders offer a wide range of benefits, especially when it comes to your digestive and immune health.*
Probiotics are the friendly gut bacteria that play a significant role in supporting optimal digestive health and nutrient absorption. * Various factors can upset your gut microbiome, including poor dietary choices, travel, and even indulging in a bit too much holiday cheer. By incorporating Dynamic Biotics into your daily routine, you’re supporting healthy microflora within your gut. This, in turn, helps support digestive comfort, especially during the holiday season due to over-indulgence.* But that’s not all – probiotics have also demonstrated their ability to support your immune function.* So, as you prepare for the festivities and gatherings, don’t forget to take Dynamic Biotics. It might just be the secret ingredient to ensure you enjoy a happy and healthy holiday season.*
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Picture this: a succulent, tender piece of chicken bursting with an explosion of mouthwatering flavors. That’s the power of marinating, a culinary technique that takes your taste buds on a wild ride and does it without adding those dreaded extra calories to your meal.
But there’s more to it than just tantalizing your palate; it’s also about making smarter, healthier food choices. With ingredients like lemon zest and fresh herbs, you can whip up dishes as nutritious as they are delicious. Lean cuts of meat become a delectable treat, making it easier to steer your culinary journey toward wholesome indulgence.
Ready to explore how marinating can elevate your meals without expanding your waistline? Keep reading…
What Is Marinating?
Marinating is a cooking process that involves soaking your food, typically meat, fish, or vegetables, in a flavorful liquid mixture before cooking. This liquid, known as the marinade, comprises various ingredients such as herbs, spices, acids like vinegar or citrus juice, and sometimes a dash of oil.
The combination of ingredients in the marinade infuses your meal with complexity and depth, turning a plain piece of chicken into a mouthwatering masterpiece.
The best part? Most of these flavor-enhancing elements come with minimal caloric additions.
The Minimal Calorie Impact
Contrary to what many may believe, marinating your food doesn’t significantly increase its calorie content. Let’s break it down:
1. Acids (Vinegar, Citrus Juice): These ingredients are often used in marinades to tenderize the meat and add a zesty tang to the dish. Their calorie contribution is negligible.
2. Herbs and Spices: The calorie content of herbs and spices is minuscule, yet they pack a punch in flavor. From garlic and ginger to rosemary and thyme, these ingredients can transform your dish without affecting your calorie count.
3. Oil: While oil is slightly more calorie-dense, it’s typically used in small quantities in a marinade. The oil helps distribute the flavors and aids in browning during cooking. Healthier options include olive and avocado oil.
4. Sweeteners: Some recipes call for natural sweeteners like honey or maple syrup. While these add calories, the amounts can often be adjusted to suit your dietary preferences.
To determine how many calories the marinade has added to your food, follow the steps below.
1. Measure the Ingredients: Start by measuring all the ingredients you put into your marinade, such as oil, vinegar, herbs, spices, and sweeteners. Use measuring cups and spoons for accuracy.
2. Calculate Marinade Calories: Check the labels on store-bought ingredients for this information. For fresh items without labels, search for calorie information online or in a nutrition database.
3. Measure the Total Marinade Amount: Use a liquid measuring cup or kitchen scale to measure the total volume of your marinade in fluid ounces. This helps you know how much marinade you have.
4. Calculate Calories per Fluid Ounce: Divide the total marinade calories by the measured volume in fluid ounces. This tells you how many calories are in each fluid ounce of your marinade.
5. Figure Out How Much You Used: Determine how much of the marinade you used to marinate your food by removing the food items, measuring how much marinade is left in the container, and subtracting from the total volume.
6. Multiply Calories by the Amount Used: Multiply the calories per fluid ounce (from step 4) by the amount you used (from step 5). This gives you the extra calories from the marinade used in your meal.
7. Add to Your Meal’s Calorie Count: This way, you have an accurate picture of your meal’s calorie content.
Calorie Count Example: If your marinade had 200 calories for 3.4 fluid ounces, and you had 1.6 fluid ounces left in the container:
• Extra calories: 58.82 calories/fluid ounce x 1.8 fluid ounces ≈ 106 calories
Add 106 calories to your meal’s calorie total and divide by the portions served.
By following these steps in fluid ounces, you can easily keep track of the extra calories from your marinade, which is helpful when managing your calorie intake for your health goals.
Healthy Tips:
• Use lean proteins like chicken breast, turkey, or tofu to keep the calorie count in check.
• Experiment with different herbs, spices, and acids to find your favorite flavor combinations.
• Don’t overdo the oil in your marinade; a little goes a long way.
• Whip up enough marinade to completely cover your food.
• Marinate red meat and poultry for at least 2 hours and no longer than 24 hours unless you freeze your food.
• Marinate most fish for 30 minutes at maximum. Marinate firmer fish like halibut and tuna for at least 45 minutes.
Healthy eating has never tasted this good! Now, let’s dive into our assortment of marinade recipes that promise to add a burst of deliciousness to your meals without compromising on nutrition.
Lemon Herb Vinaigrette
Ingredients:
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 garlic clove, minced
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 1 tablespoon fresh herbs
Calories: 373
Balsamic Dijon Dressing
Ingredients:
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste
Calories: 412
Asian Sesame Ginger Marinade
Ingredients:
• 3 tablespoons low-sodium soy sauce or tamari
• 2 tablespoons rice vinegar
• 1 tablespoon toasted sesame oil
• 1 teaspoon fresh ginger, grated
• 1 garlic clove, minced
• 1/2 teaspoon red pepper flakes
• 1 tablespoon sesame seeds
Calories: 192
Turmeric & Citrus Marinade (Great for Chicken or Fish!)
Ingredients:
• 2 tablespoons olive oil
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon ground coriander
• Zest and juice of 1 lemon
• 2 cloves garlic, minced
• Salt and black pepper to taste
Calories: 278
Unlocking the Power of Curcumin with Stonehenge Health Dynamic Turmeric
Turmeric is renowned for its exceptional health-imparting properties, acting as a potent antioxidant that supports overall well-being and promotes a healthy, vibrant life. *
But did you know curcumin is the secret behind turmeric’s superpowers?
So, before you overdo the turmeric in your marinade, remember that curcumin makes up just 5% of this spice. Enter Stonehenge Health Dynamic Turmeric – a game-changing supplement delivering 1,650mg of turmeric powder and extract, standardized to an impressive 95% curcuminoids.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
