We can all crave some sweetness in our day from time to time, and every year around Valentines the sweet treats are sometimes hard to resist. The good news is that you don’t have to resist them completely. One thing I always stress to clients that I see is that if you really love something in your diet, you don’t have to eliminate it even though it may not be on the healthy side…we just have to respect the portion size. Human nature will typically want what it feels like it can’t have, so the worst thing to do is tell yourself that you “can’t” have something. Basically this may set the stage for overindulgence later down the road. So if you crave or love a little sweetness in your life, here are 14 sweet treats portioned to approximately 75 calories that can soothe that sweet tooth but not break the empty calorie bank. Happy Valentines!

Sweet Treats Approx. 75 calorie Portions:

Hershey Kisses: 3= 77calories

Hot Tamales: 10=75 calories

Sweet tarts: 12= 75 calories

Small conversation hearts: 15= 75 calories

Russel Stover Milk Chocolate: 1= 70 calories

Chocolate Covered Strawberry: 1= 75 calories

Peanut M&Ms: 7 pieces=70 calories

M&Ms: 19pieces=76 calories

Tootsie Roll Pop: 1=60 calories

Chocolate Covered Raisins: 19 pieces= 76 calories

Whoppers: 7= 70 calories

Gummie Bears: 9 gummies= 72 calories

Godiva Chocolate: 1 piece= 73 calories

Nerds Candy: 1 ½ mini boxes= 77 calories

We are well into January and the holidays are behind us but did you leave your New Year resolutions behind too??? Every year many will make resolutions for their life in the New Year.  Eating a healthy diet and exercising on a regular basis is usually at the top of the list, hence the packed gym and diet books that fly off the shelf post Christmas! However, as we venture into January with February right around the corner it can be easy to lose focus and leave those healthy resolutions behind. So if you have made healthy eating and exercise resolutions for 2012 here are just 5 easy steps to help you  stay on track …..just think START!

S- Share your goals.  Once you have made your resolutions make sure to spread the word with those closest to you.  By doing this it will help hold you accountable with your healthy eating and exercise plans and teaming up with family or friends can really be a motivation to keep going!

T-Track your Progress. Those that tend to keep a food and exercise journal seem to have the best long term success when it comes to healthy goals.  There are several different ways to track your progress today from a simple hand written journal to phone apps available, an example would be SPARK people. It truly is amazing to see what we eat and burn or not eat and burn on a daily basis and gives us a great bench mark of our success or tweaks we need to make to our daily plan.

A- Activity is Key!  When it is cold outside and hard to stay motivated try to stay ACTIVE as much as possible.  A big key to weight management or weight loss is calories in and calories burned. If you can make it to the gym great but if you don’t prefer the gym, try other avenues of calorie burning activity throughout the day that will help sustain the energy balance. A helpful tool is a pedometer to measure steps taken throughout the day and a good goal to aim for is 10,000 steps a day!

R-Reflect! Throughout the resolution process take some time to reflect on your progress or set backs.  If you have been keeping a food and exercise journal as I just mentioned this will be most helpful in your reflection in tracking your progress. Often when we reflect on how we have been doing with new goals it gives us insight into both the positives and the negatives and how to forge forward with the healthy plan.

T-Treat Yourself! As you move through your resolution progress stop and take some time to give yourself a big pat on the back! Everyone loves to be encouraged and it’s so important to give ourselves positive reinforcement when working on new goals.  Treat yourself every once in a while, a little personal treat can go a long way in staying on track with resolutions.

It is never too late to START your New Healthy Beginning!

It is no secret that a healthy diet and skin health go hand in hand! Since we are in the throws of the Fall season and working towards the holidays I think it is safe to say that we all want to look and feel our very best! Did you know that our skin is the largest organ of our body? Well….it is and why not feed it oh so healthy!  I thought I would point out some specific and yummy Fall foods that can actually target skin health! Radiant skin can really start from within and my top 6 Fall food picks contain some key nutrients that your skin will love! Happy Fall Everyone!

• Pumpkin:  Most of us probably sit a pumpkin on our front porch during the Fall season but the pumpkin is a “rockstar” when it comes to nutrition and feeding the skin! Pumpkin has high levels of carotinoids called alpha-carotene and beta-carotene which are powerful antioxidants that convert to Vitamin A in the body.  Vitamin A (Retinol)  is not only healthy for eyes and immune function but it is also helpful keeping the skin’s texture smooth, can act as an anti-inflammatory, may help fight against skin sun damage, and overall aid in slowing the aging process of the skin. Just a 1/2 cup of pumpkin has a full serving of vitamin A in the form of beta carotene……WOW!!  Pumpkin is also high in vitamins C and E which promote even and luminous skin tone.  The Vitamin C (L-ascorbic acid) which is a powerful antioxidant helps build collagen in the skin and Vitamin E protects the cell membranes decreasing puffiness and redness in the skin. Fresh or canned pumpkin are both nutritious and can be used in smoothies, dips, stews, breads, puddings, cassaroles, and  as far as the seeds go……. enjoy them too since they are a good source of skin rich vitamins and minerals but also a very good plant base source of omega 3 and omega 6 fatty acids which can also have an anti-inflammatory effect and keeps the skin supple!
• Cranberries: Cranberries are a “superantioxidant” Fall berry primarily because the array of phytonutrients that they contain. Flavonoids specifically are some of the powerful phytonutrients in cranberries that give the berry strong anitoxidant and anti-inflammatory properties for the skin.  Cranberries  contain a  phytonutrient called proanthocyanidins which specifically target the skin with collagen and elastin support acting as a natural skin plumper!  Cranberries also contain Resveratrol, a polyphenol that some think is the ultimate new anti-aging nutrient! Resveratrol is starting to debut in topical products on the market front but why not enjoy these delightful tart berries in our diet! Cranberries are rich in their beautiful color due to the phytonutrients they contain and they too are also a very good source of vitamin C!  It just so happens that present day research has found a synergistic relationship between  flavonoids and vitamin C improving the antioxidant activity of the other in the body!   Hands down cranberries are a great Fall berry to add in your next salad, oatmeal, mixed with fruit,  or as a sauce! Your skin will thank you!
• Apples: If I had to pick a favorite fruit the apple would be at the top of my list!  In fact it is a pretty much a daily staple for me personally and has been since my good ole high school days! The wise have always said that ” An apple a day may keep the doctor away” but apples  also can have a very healthy effect on our skin and the secret just may be in the skin of the apple itself! Apples are very antioxidant rich and  another great source of vitamin C. However in the skin of the apple there is a power antioxidant called Quercetin! This is a flavonoid that targets the skin specifically in fighting free radicals that play a part in the skin aging process. Quercetin also improves the body’s ability to manufacture collagen which is needed for skin elasticity! Apples can be incorporated in the daily diet in so many different ways but one of my favorites is the delicious and easy snack….apple and peanut butter!
• Pecans: Ellagic Acid! This is an antioxidant that is getting some important attention these days mainly because of the recent published study in the Journal of Investigative Dermatology which found despite destructive skin enzymes, Ellagic Acid can be a protector of the elastic fibers that keep the skin structure intact and can help in skin firmness….. over-all a great anti-aging effect from pecans!! Along with pecans I will add that pomegranates are also a very great source of ellagic acid having the same effect on the skin!  My recommendation is try mixing pecans in with your next trail mix, in hot or cold cereals, top salads, or just enjoy a few pecans as a small snack!
• Turkey: Selenium! The Turkey is probably the most traditional food we think of when we think about the Thanksgiving holiday but did you know that turkey contains high amounts of selenium! You may be asking yourself, “Well what does that mean for my skin?” Selenium is a natural antioxidant that our body really needs everyday! It’s effect on the skin can be very helpful in improving acne, reducing the appearance of wrinkles or fine lines, and increasing the skin’s firmness! So I hope you enjoy your turkey this season and throughout the year!
• Turnip Greens: Lutein! As a little girl I can remember my Grandfather growing fresh beautiful turnip greens from his garden, lets just say we enjoyed them from the “garden to the table!” Turnip greens from my Poppy’s garden were the best but little did I know that they were so healthy! Turnip Greens and green leafy vegetables contain Lutein which is a natural and powerful antioxidant for our skin and eyes! Lutein has need found to help in skin elasticity, skin hydration, and overall skin health! Turnip greens also have high levels of vitamin A in the form of beta carotene and is packed with vitamin C, vitamin K and calcium! Just 1 cup of turnip greens has half of the daily recommended amount of vitamin A! My recommendation…..I love a little vinegar with my turnip greens! Try as a side veggie dish…..delicious!