By Janyce Gately MS, RD, LDN, CHC

We always tell our kids not to play with their food, but these banana ghosts and clementine pumpkins invite play. While we don’t usually associate Halloween with fruit, this treat can provide a nice reprieve from all the sugar. Plus, it’s easy and fun to make, and can also be used as an edible centerpiece for a Halloween party. However you choose to use it, it’s sure to be a big hit. 

Banana Ghosts and Clementine Pumpkins (Serves 6)

Ingredients:

• 3 large bananas
• 18 dark chocolate chips
• 6 clementines
• 1 celery stalk

Peel bananas and cut in half. Place bananas on a plate, cut side down. Place 2 chocolate chips on the banana for the eyes and 1 chocolate chip for the mouth. Peel clementines and remove pith. Slice the celery stalk, lengthwise through the middle. Cut celery into 1/2-inch pieces to use as a stem to fit the center of each clementine. Arrange clementines around the banana ghosts on a plate and enjoy!

By Jessica Roy MS, RD, LDN

A friend of mine asked me the other day: what exactly is a low-carb diet, why should someone follow one, and what are the impacts on exercise performance? Let’s jump right in to learn how carbs can benefit you!

A low-carb diet is defined as an intake of calories less than 45% of total calorie consumption. There is a wide range of what an individual may label low-carb for themselves. Most individuals who follow a low-carb way of eating do so as a weight reduction tool. Scientific evidence is mixed in terms of long-term weight loss efficacy with low-carb diets verses a low-fat diet and traditional calorie restriction. It seems there is no one universal macronutrient to focus on for weight loss, and the best option is to individualize eating habits to best suit your lifestyle. You may want to consider working with a registered dietitian to find a plan that works for you.

Carbohydrates offer some very healthy benefits, especially complex carbs. Complex carbs are found in foods such as fruits, vegetables, legumes, and whole grains. These foods include fiber, vitamins, minerals, fluid content and are generally processed by the body more slowly which keeps the individual happy and satisfied for two or more hours. Simple carbs can be found in foods such as white bread, sweetened beverages, candies, pastries, and some sweetened breakfast cereals and bars. Simple carbs are rapidly processed by the body and can leave the individual hungry again in as little as 30-60 minutes.

Carbs are especially important for the regular exerciser, and even more important for the training athlete. Carbs can better fuel moderate to intense movement, and when paired with protein, aid in muscle recovery and development of lean muscle mass. For more information on protein, check out my May 3rd, 2021, blog post.

If exercising for less than 60 minutes, it’s fine to do so on an empty stomach. Otherwise, try to eat a meal or substantive snack at least 2-4 hours prior to exercise that includes protein and complex carbs. A meal may look like two slices of whole wheat toast with peanut butter and a banana. For post-exercise recovery, also balance complex carbs with protein, ideally within a 2-hour window of exercise completion. A snack may look like a single serving of whole wheat crackers (about 10), with 1-2 pieces of string cheese.

The everyday gym goer needs about 3-5 grams of carbs/kg of body weight daily and the more intense athlete needs closer to 6-10 grams of carb/kg of body weight daily. For a 150 lb. person, this is around a 200-gram carb intake daily for the casual exerciser, and closer to a 400-gram carb intake daily for the training athlete.

For more help coming up with a customized carb intake plan, reach out to [email protected] and get in touch with a registered dietitian today.

By: Jessica Roy, MS, RD, LDN

Pumpkin season brings pumpkin products and flavors in abundance. Some choices are sweet treats (pumpkin doughnuts are a favorite in my household) and others can be more on the healthier side. Read on for my new favorite pumpkin recipe that can easily be enjoyed through the cold winter months!

Jess’ Perfect Pumpkin Oatmeal (serves 1)

Ingredients:

• ½ cup steel cut oats (cooked)
• ¼ cup canned pure pumpkin
• 1 teaspoon pumpkin pie spice
• ¼ cup milk (or plant-based milk of your choice)
• 2 tablespoon nut of your choice
• 1 tablespoon dried fruit of your choice

Simply combine the ingredients and enjoy! If you prefer a little more sweetness in your oatmeal, try adding vanilla plant-based milk (such as vanilla soy milk), or a teaspoon maple syrup. Happy and healthy eating!

For more fun recipes, reach out to [email protected]!

By Janyce Gately MS, RD, LDN, HC

This sweet treat comes just in time for apple picking season! This delicious, no-bake snack is a favorite in my house. It’s quick, easy, and loaded with fiber and protein. What’s more, it looks like a cookie, and tastes “cookie-like” with a delicious combination of peanut butter and chocolate. What makes it even better is the ease in which the “cookies” come together. Play around with different combinations of toppings beyond what’s included in the recipe, such as fresh berries, flax seeds, or chia seeds for added nutrition and to make it your own.

Makes 2 servings

• 1 apple
• 3 tablespoons nut butter (almond, peanut, cashew) or seed butter (sun butter)
• 2 tablespoons nuts (sliced almonds, chopped walnuts or chopped pecans)
• 2 tablespoons unsweetened flaked coconut
• 1 ½ tablespoons mini chocolate chips
• 2 tablespoons raisins or dried cranberries (optional)

Wash apple and slice into ¼ inch rings. Remove core from the middle of each slice and pat dry with a paper towel. Spread nut butter on each ring and top with nuts of your choice, shredded coconut, mini chocolate chips and raisins. Enjoy!