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100 Calories of Halloween Candy

10/31/2018

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Yikes, candy everywhere! At the office, at school, and at home. It’s hard to tell how many calories lurk inside those harmless little packs, so we’re going to help put things in perspective. Here’s a list of how many “fun size” packs you can indulge in and still come in at 100 calories (give or take 10 cals). For 100 calories, would you rather have 2 mini boxes of Nerds, 1 Reese’s cup, or 14 pieces of candy corn?

2️⃣ packs = 100 cals: Nerds, Swedish Fish

1️⃣.7️⃣5️⃣ bars = 100 cals: Nestle Crunch

1️⃣.5️⃣ packs = 100 cals: Kit Kat, M&Ms (plain), Hershey’s chocolate bar, 3 Musketeers, Dots, Skittles

1️⃣.2️⃣5️⃣ packs = 100 cals: Butterfinger, Milky Way, Baby Ruth, Snickers, Twix, M&Ms (peanut)

1️⃣ pack = 100 cals: Reese’s PB cup, 100 Grand bar

1️⃣4️⃣ pieces of candy corn = around 100 cals

SOURCES:
https://www.popsugar.com/fitness/Photos-100-Calories-Halloween-Candy-19305820
https://www.calorieking.com/

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6 Benefits of Cottage Cheese

10/26/2018

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Whether you eat it with just salt and pepper, mixed in with a salad, or with fruit, cottage cheese is a smart choice to help round out a snack or meal. Let’s check out all the good things a 1 cup serving of 1% lowfat cottage cheese has to offer:

1️⃣ High in protein - 28g, 56% DV
2️⃣ Casein protein - Milk contains two proteins: casein, which is 80% of it, and whey that makes up the other 20%. Casein contains all essential amino acids and is digested slowly, releasing the acids at low levels over a longer period of time than whey.
3️⃣ Low calories - 163 calories and 74% of those calories come from protein.
4️⃣ High in calcium - 14% DV
5️⃣ Vitamins B2 & B12 - 23% DV
6️⃣ Selenium - 29% DV, selenium is a mineral with antioxidant properties and plays a role in metabolism and thyroid function

One important thing to note is this serving also contains 38% of your sodium for the day. If you’ve been cautioned to watch your sodium by your doctor, look for a no-sodium-added cottage cheese as a serving of it will only yield 1% DV instead of 38%.

SOURCES:
https://nutritiondata.self.com/facts/dairy-and-egg-products/15/2
https://nutritiondata.self.com/facts/dairy-and-egg-products/7667/2
https://www.ncbi.nlm.nih.gov/pubmed/21228266

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Raisins vs grapes

10/24/2018

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Raisins are simply grapes that have been dehydrated. The texture, size, and even taste change dramatically after grapes become raisins, but what about the nutrition? Let’s take a look at the difference between 1 cup of grapes and 1oz of raisins, which are the common serving sizes for each:

  • Calories ⬆️ Grapes 62 cals, raisins 84 cals
  • Vitamin C ⬇️ Grapes 6% DV, raisins 1% DV
  • Vitamin K ⬇️ Grapes 6% DV, raisins 1% DV
  • Manganese ⬇️ Grapes 33% DV, raisins 4% DV
  • Iron, Magnesium, Phosphorus ⬆️ Grapes 1% DV, Raisins 3% DV
  • Fiber, carbs, and protein remain close to the same

If you’re looking for an easy-to-carry snack that contains fiber, iron, and other minerals, go with raisins. Some vitamins and antioxidants are lost in raisins, but other minerals are gained. If you’re watching your sugar intake closely or on a calorie restriction and are interested in more antioxidants, go with grapes. Both are great choices!

SOURCES
https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2050/2?mbid=FitSugar
https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1919/2?mbid-FitSugar
https://www.ncbi.nlm.nih.gov/pubmed/17880162
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The Benefits of Coconut wateR

10/19/2018

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Coconut water is simply the water from inside young, green coconuts (not to be confused with calorie-rich coconut milk that comes from water and flesh of a mature coconut). It has become quite the trendy beverage recently and has been touted as everything from a natural sports drink to a hangover cure. Let’s take a look at what a one cup serving of coconut water has to offer:

  • Electrolyte replacement: The minerals Magnesium and Potassium play an important role in your body’s fluid balance and one cup contains 15% of your daily value (DV) of magnesium and 17% DV of potassium.

  • Low calorie: Coming in at 45 calories, it’s not as low as water (0 cal) but better than soft drinks or juice (100+ cals).
 
  • Fiber: 11% DV
 
  • Vitamin C: 10% DV

  • Protein: 1.7g

  • No sugars, no dyes: Most electrolyte-heavy sports drinks contain sugar or artificial sweeteners and colors. Coconut water usually has none...but be sure to check the ingredients for added sugar.

SOURCES:
https://www.ncbi.nlm.nih.gov/pubmed/12056182

https://www.ncbi.nlm.nih.gov/pubmed/17883020

https://nutritiondata.self.com/facts/nut-and-seed-products/3115/2
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Almond milk on the rise

10/17/2018

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It wasn’t always this way, but almond milk is now the most popular non-dairy milk, beating out rice and soy, among others like coconut and cashew. But why is it all the rage right now? Here are a few reasons:

  • Half the calories: There are 120 calories in a 1 cup serving of 2% dairy milk while there are only 60 calories in the same serving of original almond milk. Unsweetened comes in at 39 calories.
  • Higher in calcium: Almond milk isn’t naturally high in calcium but most varieties have been fortified with calcium, yielding 45% of your daily value while 2% dairy milk provides 29% DV.
  • No cholesterol: Since it’s plant-based, almond milk has 0% cholesterol, while 2% dairy milk comes in at 7% DV.
  • No lactose: Fans of almond milk say it’s rare for them to have digestion issues from it since it doesn’t contain lactose.
  • Clear up skin: Some dermatologists have started to suggest switching to almond milk to help clear up acne issues, as the hormones in dairy and soy milk can cause breakouts and an inflammatory reaction.

It should be noted that whole almonds are a good source of protein, but almond milk is not. Dairy milk contains around 8g protein, while almond milk only contains 1g. If you’re getting enough protein through your food, then it’s not an issue.

SOURCES:
https://smartlabel.labelinsight.com/product/4341404/nutrition

https://nutritiondata.self.com/facts/dairy-and-egg-products/71/2

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Pumpkin Seeds and Their Benefits

10/12/2018

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If you’re carving pumpkins soon, you may want to think twice before throwing away the seeds. Not only are they delicious after roasting, they’re also packed with nutritious vitamins and minerals and even some protein.

Let’s look at what’s going on inside those simple looking seeds. A one cup serving of whole, roasted, salted pumpkin seeds has:
  • 285 calories (14% DV)
  • 34.4g carbs (11% DV)
  • 12g protein (24% DV)
  • 12.4g fat (19% DV)
  • One of the best sources of magnesium (42% DV) that your body uses for bone health, heart health, and maintaining blood sugar levels
  • Great source of zinc (44% DV) which is used for hormone balance, digestion, and heart health and many other things
  • High amounts of antioxidants used for reducing inflammation and preventing diseases

SOURCE
https://nutritiondata.self.com/facts/nut-and-seed-products/3182/2

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Pumpkins - Not just for carving

10/10/2018

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This time of year, pumpkins can be seen decorating houses and showing up in pies, but what else is good about them? They’re actually full of a variety of vitamins and minerals while still being low in calories. Pumpkin can be used in pancakes, cakes, muffins but also savory dishes like soups, curries, or roasted with other vegetables.

• Pumpkins for carving are different than pumpkins for eating and the smaller varieties are used for pies since they have more flavor and a less stringy texture.

• Their bright orange color comes from their high amounts of beta-carotene, which is an antioxidant that is converted into Vitamin A.

• Eye health: Beta-carotene helps your retina absorb light. The combo of vitamins and minerals have been found to slow macular degeneration.

• Fighting infections: Vitamins A, C, E, iron, and folate all help to boost immunity.

• Healthy skin: Beta-carotene helps protect your skin from sun damage and improves its texture and appearance.

• Heart health: Fiber and potassium help promote good blood pressure and cholesterol levels.

SOURCES
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2601/2

https://www.healthline.com/nutrition/pumpkin-nutrition-review
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A HEALTHIER PUMPKIN SPICE LATTE

10/5/2018

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Fall is here...according to Starbucks anyway. Temperatures are still hanging around 90°, but the Pumpkin Spice Latte (PSL) made its return over a month ago. If you love the Fall flavors of the PSL but don’t love the calories, we’ve got some tips for how to save hundreds of calories while still treating yourself.

The standard PSL is Grande size (16oz), made with 2% milk, and topped with whipped cream. It clocks in at 380 calories, 8g saturated fat, 50g sugar, and 14g protein.

• Skip the whipped cream and save 70 calories.
• Switch to almond milk and save 80 calories.
• Downsize to a Tall (12oz) and save 80 calories.
• Reduce the pumps of pumpkin sauce. A standard Grande PSL has 4 pumps and each pump is 30 calories and 7.5g of sugar. You can request any number you’d like.
• So if you change your order to Tall, almond milk, no whipped cream the calories will be down to 180, saving 200 calories (that’s 30 minutes on the treadmill) from the initial starting point.

If you really want to get the calories down, here’s how to order a 90 calorie PSL:
1️⃣ Ask for a TALL BLONDE Americano in a Grande cup
2️⃣ One (1) pump of PUMPKIN SAUCE
3️⃣ Three (3) pumps of SUGAR FREE VANILLA
4️⃣ Ask for STEAMED ALMOND MILK
5️⃣ And extra pumpkin spice topping

SOURCES:
https://www.starbucks.com/menu/drinks/espresso/pumpkin-spice-latte

https://www.instagram.com/p/BnVNe7QgDhM/?hl=en&taken-by=themacrobarista

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EIGHT QUICK KITCHEN HACKS

10/3/2018

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  • To remove the stems and leaves from strawberries quickly, push a straw up through the berry starting at the bottom and going up towards the leaves in the center. The straw will core out the center for easy removal of the green stuff.
  • Similarly, to remove the pits from cherries easily, take an empty bottle with an opening slightly smaller than the cherries. Turn the cherry upside down on the mouth of the bottle and push the pit out with a bamboo skewer or chopstick and it’ll fall into the bottle.
  • Peeling garlic goes faster if you lightly crush each clove with the flat side of a large knife. Once you remove the skin you can finish mincing the clove with the same knife and fully smashing each of them.
  • Keep your kale and spinach fresh in the fridge longer by adding a paper towel to their container. It’ll soak up any extra moisture and keep them from wilting.

  • Use an egg slicer for things other than eggs. Mushrooms and kiwis are just a couple of things that cut up way faster using an egg slicer.

  • Remove the seeds from a pumpkin or squash by using an ice cream scoop. It’s usually sharper than a spoon and able to hold more scraped seeds before needing to be emptied.
  • To quickly separate egg whites from the yolks as you’re cooking them, crack the egg into a slotted spatula. The whites will fall through the slots into the pan and the yolk will stay on the spatula so you can use it in other applications.
  • If you have fresh herbs you can’t use before they wilt, freeze them in ice cube trays filled with the herbs and olive oil. Then next time you’re starting to cook a dish, just grab a couple cubes from the freezer and you’ll have seasoning and herbs ready to go.

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    Author

    Amanda is a mother of three (10, 7, and 5) and has been married for 14 years.   My weight loss journey started July 17, 2008, one day after my daughter's first birthday.  Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change.   Three pregnancies later, I had lost a total of 105 pounds.  I had run 2 marathons and dozens of half marathons.  Something was missing.  I was thin, but I wasn't fit.  I wasn't healthy.  I could feel it in my insides.  I was 136 pounds and a size 8.  Something didn't add up.   I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods.  90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4). 
     
    Continuing on this path, all of my clients wanted to know how I was doing it.  I always dreamed of creating a business that truly added value to people and improved their health.  My husband, Grant, and I decided it was time to take that leap.

    December 9, 2016, Simply Prepped Meals was born.  Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you.   Six months later, we built our permanent location in Cynthiana, IN.  Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose. 

    Amanda coaches individually as well as continues to drive their business.  Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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