They say an apple a day keeps the doctor away, and with this delicious and versatile compote you’ll have no problem meeting your daily goal. Apples are in season locally, so for peak flavor and nutritional punch you can head out for a fall adventure to pick your own or stock up at your local farmer’s market. This compote is high in fiber (don’t peel the apples!) and has no added sugar, so it’s a perfect treat for the whole family. Make a big batch to enjoy all week atop plain yogurt, cottage cheese or oatmeal, alone (like chunky applesauce), or for an special indulgence, try it with a little scoop of vanilla ice-cream.

 

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Beans are close to a perfect food, and many of us don’t eat nearly enough of them. They are weight-loss powerhouses because they are high in fiber and protein and low in calories. In fact, beans are among the richest sources of dietary fiber – just one cup cooked provides 15g, which is about half of your recommended fiber for the day. High fiber foods are filling and help to control blood sugar levels, leading to steadier energy and mood throughout the day and less hunger. To top it all off, people who eat beans regularly have much lower risk of developing heart disease and certain cancers.

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Tired of traditional store-bought hummus? Try this fast and delicious white bean dip spiked with fresh herbs. It uses white beans, which are creamy in texture and high in protein and fiber, and fresh basil which is packed with vitamin K. Because this dip combines protein and fiber from the white beans with healthy fat from olive oil, it makes for a satisfying snack or addition to a salad or sandwich. Up your vegetable intake by serving with colorful crudités like carrots, sliced cucumber, bell peppers, radishes and snap peas.

Nutrition Information: 12 calories; 8 grams fat, 0 grams saturated fat; 4 grams protein; 11 grams carbohydrate, 3 grams fiber, 1 grams sugar,  0 grams added sugar, 220 mg sodium.

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How many times have you heard, “If you want to lose weight, eat less and exercise more”? The only problem with this approach is that it doesn’t work.Yep. Read that again. If it were that simple, all of those people who spend hours slogging through cardio workouts at the gym and obsessing over how few calories they can put into their bodies would be thin, lean and happy with their results. I’m guessing that, if you’re reading this, you identify as one of those people. Yes, it’s true that this approach might have worked for you when you were younger or the first time you tried to lose weight, but over time, your body adapts and will no longer respond to these severe calorie deficits.

To help illustrate my point, I’m going to share something personal with you – until recently, I was also one of these people who thought, “I just need to get my eating under control, stop overeating at night, and work out at least an hour to an hour and a half a day.” Even those of us with master’s degrees in nutrition and fancy letters after our names aren’t immune to nutrition confusion! After years of trying to restrict my intake and burn as many calories as I could to keep myself lean, I was tired, over-trained, and not any closer to my goal as I was when I started. I realized, “If this isn’t working, I need to do something differently.”

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Balanced snacks can help control cravings and help with portion control. They also help to provide energy and keep us feeling full until our next meal. So what is a balanced snack. One that pairs carbohydrates with a healthy fat and/or protein. Carbohydrate provides the energy and the protein or fat keeps us feeling full longer. Some examples of healthy snacks are Greek yogurt with fruit or granola, homemade trail mix (whole grain cereal, nuts, dried fruit), an apple with peanut butter, celery with a nut butter and raisins, carrot sticks and hummus, or ¼ avocado on a slice of whole grain toast.