Low-Carb Recipe: Crockpot Mushroom Soup

This tasty low-carb recipe will cook in your crockpot while you're busy with other things, and it takes hardly any prep time. Makes a great side dish or quick lunch. For more protein, add 2 cups cooked diced chicken or beef (works great with beef stew cubes - just lightly brown them and add with rest of ingredients) - then set and forget!

Crockpot Mushroom Soup
(Serves 2-4.)

Ingredients:

2 Tbsp light oil
8 oz fresh mushrooms, sliced
1 small yellow onion, diced
1 garlic clove, minced or grated
2 cups chicken broth or stock
1/2 cup half-and-half
salt and pepper to taste
Parmesan cheese optional

Directions:

1. Heat the oil in a skillet over medium-high heat, add the mushrooms and cook until soft and slightly browned.
2. Add the onion, cooking until transparent.
3. Add the garlic, cooking for 1 more minute. Scrape this mixture from the skillet into your crockpot.
4. Add the chicken broth, stir.
5. Cover crockpot, set heat on LOW, and cook for 5 to 6 hours.
6. Turn heat off, remove cover, stir, and add half-and-half, stir. Taste and add salt and pepper as desired.
7. Let sit for 5 minutes, then serve in soup mugs.
8. Top with freshly grated Parmesan cheese if desired.

Low-Carb Cooking Goes Mainstream

These days, around the world people are paying more attention to their bodies and their health than perhaps at any other time in history. One method that has shown great success in helping people quickly drop those unwanted pounds is through low carb cooking and dieting. This method of weight loss seems to have taken the world by storm, promising quick results for the simple (or not so simple) lifestyle change of eliminating carbohydrates from our diets - or at least drastically reducing our intake.

Eating low carb is delicious! (Photo credit: daBinsi)

The notion sounds simple on one hand, and is appealing to not only women hoping to drop those vanity pounds, but also men who welcome the idea of eating all the steaks they can handle throughout the year. Low-carb cooking is becoming a way of life for many families as a result.

If you are interested in dropping those unwanted pounds and keeping them off, this is a method that without a doubt gets results. The problem is that you must stick to the diet in order for the results to remain consistent even after you've met your weight loss goals. This means that, as with any effective eating plan, you are not really embarking on a diet so much as a complete overhaul in the way you eat.

But one of the great things about low carb cooking is that it is so widely popular. This means that you will have no trouble finding resources, tips, tricks, advice, and even amazing substitutes for those things you often miss most when engaging in the low carb lifestyle. Popular stores such as Whole Foods and Trader Joes are great places to go for specific foods that are low-carb in nature and designed to meet the chocolate or bread needs of those who feel more than slightly deprived by the restrictions of a low carb lifestyle. Many mainstream grocery stores are also beginning to see the value of catering to this 'high end' market of consumers and are offering a wider variety of low carb foods to consumers.

You can find recipes that are low in carbs by the mouthful at your local libraries and bookstores around the world. You can also find many resources on the Internet to help assist and encourage you in your low carb lifestyle incorporation - we post a lot of articles and recipes here along those lines, so be sure to check this blog regularly. In addition to the cookbooks, recipes, and encouragement, you also need to weed out the fact from the fiction when it comes to low carb cooking. The best way to do this is to go straight to the source. If you are going to incorporate this lifestyle altering diet into your way of life, you want to make sure that you are following it to the letter and not some fad version that may not be as effective.

When it comes to low carb cooking you have the perfect excuse to use your grill well and use your grill often. In fact, I highly recommend a George Foreman grill (or some similar knock off) for your home for those days when grilling outside simply isn't an option. Most importantly, remember to keep your goal in mind. If you aren't making progress, check what you are doing and adjust your cooking and eating accordingly. And remember to check back here often for low-carb recipes and suggestions!

Helpful Low-Carb Cooking Resources:
   

Superfood Recipe: Buttery Peanut Soup

While this one may sound a bit strange at first, if your kids are fans of peanut butter, it may quickly become a family favorite! This is also a good option for those looking to include more Omega 3s in your diet - especially if you don't like fish. Both peanuts and milk and butter from grass-fed cows contain high levels of this important fatty acid. Try this simple soup, and add some good fats back into your diet! (Be sure to use only natural peanut butter for this recipe - the kind with only peanuts and salt in it - not the fake kind full of sugar and hydrogenated oils - these are awful for your health, and they won't dissolve well in this recipe either.)

Buttery Peanut Soup
 
Ingredients:

2 Tbsp organic butter (from grass-fed cows if you can find it)
1/4 cup onion, finely diced
1/3 cup celery, finely diced
1 Tbsp flour
2 cups whole milk (from grass-fed cows; preferably organic and non-homogenized)
3/4 cup organic chicken or vegetable stock
1/2 cup natural peanut butter
1/4 tsp salt

Directions:

• In large saucepan over medium heat, add butter, onion, and celery, and cook, stirring, until vegetables soften, about 4 minutes.
• Sprinkle in flour and stir to combine.
• Slowly add milk, stirring constantly.
• Slowly add stock, stirring constantly.
• Keep stirring until mixture thickens, then remove from heat.
• Scoop about 1/2 cup of soup from saucepan and put into bowl; add peanut butter and mix until combined.
• Pour peanut butter mixture back into saucepan, stirring to combine.
• Salt to taste, adjust as needed for flavor.
• Serve warm with a sprinkling of crisp fried bacon, crunchy sprouts, or chopped peanuts.

Superfood Recipe: Salmon Timbale

This superfood recipe is super easy! It's a great use for leftover grilled salmon (which never seems as good by itself the next day), and incorporating fresh eggs from pasture-raised poultry, and butter from grass-fed cows will add even more healthy Omega-3's into this simple but company-ready recipe.

Salmon Timbale

Ingredients:

2 Tbsp butter (from grass-fed cows if possible)
1/4 cup fine bread crumbs
1/3 cup fish stock (or chicken stock)
1/3 cup milk
1 cup cooked salmon, chopped
1/2 tsp parsley, chopped fine
2 eggs, lightly beaten

Directions:

• Preheat oven to 350 degrees, and butter a small casserole dish.
• In saucepan, melt butter over low heat, then stir in bread crumbs and fish stock.
• Add remaining ingredients one at a time, slowly stirring constantly until creamy and hot.
• Remove from heat and pour into casserole.
• Set casserole in roasting pan filled with hot water and put into preheated oven.
• Bake for 20 to 25 minutes or until firm and eggs are completely set.

The Omega 3 Factor – A Super Food Within Your Food

No discussion of the world’s healthiest foods would be complete without talking about Omega 3 fatty acids. Nor would any diet be complete without Omega 3 fatty acids.  These specific types of molecules play a vital role in our health and development throughout our entire life. Let’s take a closer look at these odd sounding nutrients to find out why they are so important.

Wellness Starts at the Top

First, let's try to understand a bit of brain science. The brain is made up of about sixty percent fat (which is why good quality fats are so important to your diet!). This fat is found mainly within the membranes that surround the brain's nerve cells. The composition and chemistry of these membranes has a direct effect on chemical reactions in the brain. These chemical reactions are the brain's signals. The influence that more Omega 3 in the fat has on these signals has been studied extensively. It is believed that Omega 3 fatty acids promote better and faster transfer of signals in the brain. Okay. I guess that means Omega 3 fatty acids are good for you.  Let's see how.

Walnuts - high in Omega 3s. (Photo credit: Wikipedia)

When your brain signals are working well, your whole body benefits. Besides brain health itself, other health benefits related to Omega 3s include inhibiting cancer cell growth, reducing inflammation throughout the body, prohibiting excess clotting in the blood, and reducing the risk of obesity by stimulating a hormone called leptin, which helps regulate metabolism and body weight.

While there is some speculation about the true power of Omega 3s in treating or improving things like mental disorders, heart disease, and cancer, many researchers still claim there are significant benefits to consuming foods that contain these vital fats.

Looking for Omega 3s

If you live in Alaska, Taiwan, or Japan you may already be eating enough foods rich in Omega 3 fatty acids. The reason is that these populations routinely consume fish that is fatty, in a good way. Diets that contain fatty fish have been proven to show better results with respect to less inflammatory ailments and less obesity-related diseases, such as diabetes and heart disease.

omega 3 fatty acids (Photo credit: malloreigh)

But, if you don't live in one of those areas, you can still find plenty of the Omega 3s you need.  These fatty acids are most prevalent in seafoods, with salmon, tuna, scallops, sardines, and trout being particularly rich. Other sources of Omega 3s are algae, krill, shrimp, and tofu, as well as certain nuts and seeds, like walnuts and flaxseeds.

Other vegetables and spices like cloves, mustard seeds, cauliflower, collard greens, and cabbage are good sources for Omega 3s. Even certain berries, like strawberries and raspberries, provide at least some of the same healthy benefits.

Generally speaking, eating a healthy diet rich in green leafy vegetables, lean meats, seafood, as well as nuts and berries, contributes to better health. This general guide just happens to include many foods that are naturally rich in Omega 3 fatty acids. That could be one of the simplest ways to supplement your good health, and it's all right on your dinner plate!

Be sure to check back later this week for some tasty recipes full of Omega 3s...

Low Carb Recipe: Chicken Cheese Quesadillas

Here is another great example of how a classic, easy and tasty food can fit into your low carb diet - you won't feel like you're on a diet when you make simple and delicious recipes like this part of your regular meal plan! This will serve 4 as a full meal, or cut in half will serve 8  as a light snack or lunch. Feel free to add any other veggies you'd like, just making sure you cut them very small so they heat during the short cooking time. Fresh diced tomatoes are a great addition, and other tasty suggestions include green peppers, olives, or avocado - or come up with your own!

Easy Chicken Cheese Quesadillas
(Serves 4-8.)

 (Photo credit: Wikipedia)

Ingredients: 

1 cup shredded Monterey Jack cheese, or Pepper Jack if you like the heat
8 small low-carb tortillas
8 oz cooked free-range chicken, shredded
2 roasted red bell peppers, chopped
2 Tbsp fresh cilantro or parsley, chopped

Directions:

• Lay 4 tortillas out on work surface.
• Evenly divide the cheese and sprinkle 1/2 of each portion over the tortillas.
• Spread even amounts of the chicken, peppers (and/or other vegetables), and cilantro over the cheese, then top with the remaining cheese. 
• Set the remaining 4 tortillas over the filled tortillas, press gently to close.
• Spray a non-stick skillet with a little cooking oil.
• Put over medium heat, then set each quesadilla in skillet, cooking 2 minutes, or until browned slightly, then flip and cook another 2 minutes.
• Remove from skillet and continue with each quesadilla until finished.
• Cut each in half or in wedges and serve warm. May serve with a dollop of sour cream and stay within your low carb diet.

Low-Carb Recipe: Crockpot Pot Roast And Vegetables With Savory Gravy

This classic comfort food, the pot roast, is good old-fashioned low-carb cooking at its best! An easy dish to make in the crockpot, with this one, you can have a delicious dinner waiting for you when you get home from work - just prep the vegetables the night before, and put everything in the crockpot before leaving in the morning. It will cook slowly all day, releasing the nutrition form the meat, and creating its own savory gravy. Yum - I'm getting hungry just thinking about it!  (Note: If you don't have time to brown the meat, it's fine to put it in the crockpot uncooked - it just won't have quite the same depth of flavor.)

Crockpot Pot Roast And Vegetables With Savory Gravy
(Serves 6.)

Ingredients:

(Photo credit: sundaykofax)

3 lb boneless beef chuck roast, trimmed of excess fat and tied with butcher string to secure
coarse black pepper to taste
light oil for browning meat
3 large carrots, peeled and coarse cut
3 stalks celery, coarse cut
1 large yellow onion, peeled and cut into 8 wedges
3 large garlic cloves, minced
1 cup dry red wine or beef broth
1/3 cup tomato paste
1 1/2 Tbsp Dijon mustard
1/2 tsp crushed dried thyme
2 large bay leaves
salt
* (Optional: 1 Tbsp cornstarch mixed with 2 Tbsp cold water, or substitute almond flour mixed with water.)

Directions:

1. Sprinkle roast all over with black pepper. (Add salt if desired.)
2. Spray a heavy non-stick skillet with cooking spray or coat with oil. Put skillet over medium-high heat.
3. When skillet is hot, add the roast and sear until browned well, flipping after side is browned - do not flip continually, just once per side. Brown all over, not just 2 sides.
4. Arrange the carrots on the bottom of the crockpot, then the celery, then the onion, and sprinkle the garlic over all evenly.
5. Set the browned roast on top.
6. In a separate bowl, whisk together the wine, tomato paste, Dijon mustard, thyme, and bay leaves, then pour gently over the roast and vegetables. 
7. Cover the crockpot, set the heat to LOW, and cook 8 to 9 hours or until beef is fork tender.
8. When done, remove beef and vegetables to a platter.  You may thicken the gravy at this point if desired.  Turn heat on crockpot to high.  Mix the cornstarch and cold water (or almond flour and water) in a cup until dissolved, then stir into the crockpot and stir until liquid thickens; turn heat off.
9. Spoon vegetables on each plate and serve thin slices of beef alongside.  Spoon the thickened gravy over all. 

* (Note: Cornstarch is not low carb, but the almond flour option is low carb. Another low-carb option is to add okra to liquid and allow to cook together for 5 minutes.  Eggplant is another low-carb thickener.)

Exploring The Pros And Cons Of A Low-Carb Diet

These days it seems we have an unlimited supply of information at our fingertips, whether at the library, bookstore, or the internet.  It's easy to find research on diet plans.  The hard part comes as we sift through all the pros and cons of the diet in question. 

Avoiding information overload can be difficult when trying to decide if the good actually outweighs the bad.  The key is to understanding the difference so you can choose the best diet plan to promote a healthy lifestyle.  Let's take a look at some of the information on low-carb diets so you can make an appropriate decision for yourself:

THE PROS:

Simple carbs. (Photo credit: Newbirth35)

Weight Loss - The reason a majority of people begin dieting is to lose weight.  Low carb diets focus on eliminating the "bad" (or simple) carbs which include white bread, potatoes, pastries, soda, and candy.  These foods have either added sugars, starch, or empty calories.  These bad carbs are not easily burned off so they quickly turn into fat in the body.  Eliminating the bad carbs from your diet and replacing them with good carbs and lean proteins will typically result in weight loss.

Health Benefits - Replacing bad carbs with good carbs in your diet helps regulate spikes in blood sugar which in turn may lower blood pressure and promote heart and circulatory system health.  For those who have diabetes, this is a critical part of a healthy eating plan.  Eating low carb may also help promote low cholesterol levels.  Many diets that help you shed those pesky pounds will also help improve your cardiovascular health.

Mindset Shift - With any diet, we set a goal to start eating better and living a healthier lifestyle.  But, when other diets may fail because they're all about limits, the low carb diet is more about simply choosing healthier foods.  After all, we all know sugar and empty calories are bad for you.  The low carb diet plan goes beyond limits and focuses on selecting good foods you can enjoy.  Counting calories, weighing your food, and looking at a plate of lettuce for dinner just doesn't work long-term for most people.  Having a wide variety of good carbs, proteins, and yes, fats, is the way you will experience the proper mindset for a healthy lifestyle.

THE CONS:

 (Photo credit: fantasyhealthball)

Eating Too Many Fats - With a low carb diet, bad carbs are replaced with good carbs, and lots of protein is permitted.  But, along with the protein often comes fat.  And not only the fat that comes with meat, poultry, or fish, but other sources, as well.  You'll find cheeses, mayonnaise, and even cream on the list of healthy foods on some low carb diets.  Nuts and oils, along with whole eggs are also included.  Depending on your individual needs, this fat may be undesirable.  Foods high in fat, even the 'good fat', are high in calories, and those looking to lose weight usually need to reduce calorie intake - not increase it.  Even within the low carb diet world, opinions differ greatly as to how much fats are allowed.

Health Problems - Wait.  Didn’t I just say there are health benefits to this diet?  Yes, I did.  But, with any diet there are going to be risks.  Following a diet to the letter is difficult, and people can make mistakes or get overly ambitious with the diet plan.  For instance, if you cut out too many carbs, you may experience headaches, fatigue, and other health problems.  (The trick is to reduce your intake of simple carbs - not to eliminate carbs altogether.) Eating the fat allowed in a low carb diet may increase calorie intake.  Fruits are not allowed in the first phases of some low carb diets, causing some dieters to miss out on certain nutrients if they are not replacing them with vegetables.  Red meat is a great source of protein in a low carb diet but is another concern for fat, especially if you are choosing unhealthy conventionally grown meats raised on grains instead of grass.  In some people with digestive problems, eating great amounts of vegetables along with dairy products, both acceptable foods on a low carb diet, may cause flareups.

Just like any diet, eating low carb has good points and bad points.  It’s imperative to talk to your doctor and do your research to decide what sort of diet fits your lifestyle and your health needs.  Every diet needs to be approached in a common sense way.  It's most important to focus on mindset, discipline, and changing your bad eating habits for the long term if you really want to succeed. Part of that is finding good, healthy foods that you enjoy eating. Check back here later this week for some tasty low-carb recipes to get you started!

Video - Menu Ideas: 3 Tasty Healthy Lunches

Mmmm...watching this will make you hungry!  This great video demonstrates 3 healthy and delicious lunch ideas using all fresh, natural ingredients - packed with flavor and nutrition, these are all easy lunches to take with you to work, school, or on the go. If you use pre-cooked chicken that you made ahead of time, there is no cooking involved in making these lunches, so they're great for summer, or anytime you're in a hurry or just don't feel like cooking.

Each lunch includes a wrap, a dessert, and a drink - all fresh and super healthy! Check this out for some awesome ideas for healthy foods you can take with you on the run.

Healthy School Lunches! Delicious Recipes for Everyday
Like it? Pin it! pinterest.com You'll be the envy of your friends when you unwrap these amazingly delicious lunches! So good you won't even realize how healthy they are. Great for school, college, work, or on the go. Prepare the ingredients a day ahe...

Five Delicious, Healthy, Meat-Free Sandwich Ideas

Looking to cut back on your meat consumption, reduce your grocery bill, or just eat healthier?  These five healthy, meat-free sandwiches are ideal for the grab and go lunch - whether you're a vegetarian, going meat-free for a week, or doing a detox.  Pack them for work or take them on a picnic.  They’re quick, easy and really delicious. (You might want to print this out for future reference!)

#1:  Veggie Reuben Sandwich
Ingredients:

* Sauerkraut
* Russian dressing
* 1 tablespoon extra-virgin olive oil, optional
* 12 slices tempeh bacon
* 1 to 2 tablespoons unsalted butter, room temperature
* 8 slices rye bread
* 12 slices dill pickle
* 2 cups grated Swiss cheese (8 ounces)
* Kosher salt and freshly ground black pepper

Directions:

1. Preheat broiler to low. 
2. Heat olive oil in a large skillet over medium heat, and cook the tempeh in batches as needed, until crispy golden brown, about 3 minutes. Transfer to paper towels. 
3. Spread butter on one side of each slice of bread. Place pieces, buttered side down, on a foil-lined baking sheet. Spread some of the Russian dressing on the sides facing up. Evenly lay the pickles, tempeh, sauerkraut, and cheese.
4. Place the open faced sandwiched under the broiler and cook until the cheese melts, about 2 minutes. Remove the baking sheet from the broiler. Close sandwiches, return to the broiler and toast sandwich, turning once so both sides get nice and golden brown, about 2 minutes total.  Enjoy hot out of the oven or wrap in foil and take with you for later in the day.

#2:  Grilled Veggie and Goat Cheese Sandwich
Ingredients:

* 1/2 cup olive oil
* 2 cloves garlic, minced
* 1 cup oil-packed sun-dried tomatoes, drained and finely chopped
* 1/2 cup chopped fresh basil leaves
* 1/2 teaspoon kosher salt
* 1/2 teaspoon freshly ground black pepper
* 2 zucchini, ends trimmed and discarded, sliced lengthwise into 1/4-inch-thick pieces
* 2 Japanese eggplants, ends trimmed and discarded, sliced lengthwise into 1/4-inch-thick pieces
* Baguette or thick bread, sliced in 1/2 lengthwise
* 1 cup (6 1/2 ounces) goat cheese, at room temperature
* 1 1/2 cups baby spinach

Directions:

1. Place a grill pan over medium-high heat
2. Mix together the olive oil, garlic, sun-dried tomatoes, basil, salt, and pepper. 
3. Place 2 tablespoons of the mixture in a medium bowl. Add the zucchini and eggplant and toss until coated. 
4. Place the vegetables on the grill pan or grill and cook for 3 to 4 minutes on each side until tender.
5. While vegetables are cooking, spread the olive oil mixture on the baguette halves or bread slices.  Spread goat cheese over the olive oil mixture. Place the cooked vegetables on the bottom half of the baguette. Arrange the spinach on top of the vegetables. Place the top half of the baguette or bread over the filling and enjoy!

#3:  Cinnamon Nut & Banana Sandwiches

Ingredients:

* unsalted butter, at room temperature
* 1/2-inch thick slices bread
* 1/4 cup sugar combined with 3 tablespoons ground cinnamon
* 1 jar chocolate hazelnut spread like Nutella 
* 2 ripe bananas, sliced 1/4-inch thick
* 1/4 cup chopped hazelnuts, toasted

Directions:

1. Heat griddle or non-stick pan over medium heat.
2. Spread one side of bread with butter and place on griddle, sprinkle with cinnamon sugar mixture, and flip; cook for a few seconds so cinnamon sugar sticks.
3. Flip bread back over and spread with nut spread. Place sliced bananas on top and combine slices to make a sandwich(s).  This mixture makes 4 sandwiches.  Cook until warm and gooey and enjoy - the kids will love this one!

#4:  Spicy Thai Lettuce Wraps

Ingredients:

* ¼ cup lime juice
* 2 teaspoons sugar
* 2 teaspoons chili paste, like sambal oelek
* 2 teaspoons fish sauce
* 2 cups roasted peanuts or cashews, roughly chopped
* 2/3 cup roughly chopped fresh cilantro
* 12 Bibb lettuce leaves
* 3 cups diced pineapple – fresh is better
* Kosher salt

Directions:

1. Whisk the lime juice, sugar, chili paste, and fish sauce in a bowl until the sugar dissolves. Add the peanuts and cilantro and stir.
2. Arrange the lettuce leaves on a large platter. Put about 1/4 cup of pineapple in each leaf and season with salt to taste. Top the pineapple with the nut mixture.
3. Wrap and enjoy.

#5:  Ricotta, Spinach, and Artichoke Sandwich

Ingredients:

* 10 ounces fresh spinach
* 1 loaf ciabatta bread, 
* Extra-virgin olive oil, for drizzling
* 2 cups ricotta cheese
* 2 cloves garlic, chopped
* 3 tablespoons chopped flat-leaf parsley, a handful
* 1/4 cup grated parmesan cheese
* 1 can artichokes, drained and sliced
* Salt and pepper
* 2 cups shredded mozzarella

Directions:

1. Preheat oven to 400 degrees F.
2. Toast bread in oven for 5 minutes. Remove and cut in half, end to end.
3. Turn broiler on. 
4. Drizzle hot bread with extra-virgin olive oil. 
5. Combine ricotta, garlic, parsley and grated cheese. Spread the mixture evenly over the bread halves then cover with chopped spinach. Evenly distribute the sliced artichokes, season the breads with salt and pepper and top with an even layer mozzarella cheese. 
6. Melt the cheese under the broiler 3 minutes, 1 rack down from the top of the oven. Cut into sandwich-sized wedges and enjoy hot, or wrap and enjoy cold later. 

Tips for Eating Healthy On The Run

Whether you're traveling or rushing around taking care of your daily tasks, you don't need to give up healthy eating simply because you are on the run.  The fact is, healthy eating is even more important when you're trying to keep up with a busy schedule.

Eating a good diet will help your body handle stress better.  As you hustle about your daily routine, a healthy meal is probably the last thing you think about, but it's important.  The following tips can help you eat well no matter where your busy day takes you.

Restaurant Chipotle Mexican Grill. (Photo credit: Wikipedia)

Restaurants
With tempting menus, large portions, and a festive atmosphere, it's easy to skip healthy eating.  It's okay to splurge every now and then, but you'll pack on a lot of weight if you make it a habit.  When you eat out at restaurants, always be smart about it. Choose restaurants with healthier options, such as salads and fresh sandwiches, or one of the popular new "pick your ingredients" chains, like Chipotle or Piada - that way you can choose the ingredients you want in your food. And if they serve large portions, take half home for lunch tomorrow - you'll get two meals in one!

Airports
An airport can be a very stressful place, but you shouldn't scrap your diet because of it.  Eat because you are hungry, not because of stress, boredom, or to kill time. It's not always easy, but try to find places with healthier options that aren't fried or dripping in grease.

Nuts & dried fruit. (Photo credit: Wikipedia)

In Your Car
Keep some healthy snacks in your car at all times, so that when you get hungry, you have them on hand. Nuts are great for this - they pack a nice punch of vitamins, minerals and healthy fats, and they have enough protein to satisfy any hunger pangs until you get a real meal. If you have a sweet tooth, try a trail mix with nuts and dried fruit for a savory and sweet treat that will satisfy all your cravings at once!

At Home
Evenings and mornings are busy times in most homes. Making the time to eat can be hard, but you shouldn't run out the door without eating breakfast first.  Cereal with milk, a banana, muffin, or yogurt is a great way to start the day.

Anytime you are on the go, always make sure that you make the right food decisions.  You can take healthy food with you if you need to, so that you have it on hand when you need it.  Eating healthy on the go isn't that hard to do, once you know how.  Never sacrifice healthy food for junk, as your body will regret it later.

And be sure to check back Wednesday for some healthy sandwich ideas that are great to take with you on the run!

Recipe: Chocolate Espresso Cheesecake

Combining the richness of cheesecake with the decadence of chocolate can only create a winner! And the addition of coffee just completes this addictively delectable dessert. But if you're frightened off by the Cheesecake Factory's version, weighing in at almost an entire day's worth of calories(!), try making your own version at home. You can cut down on the sugar and control the other ingredients as well, leading to a healthier version that is just as tasty - if not more so!

Chocolate Espresso Cheesecake

Chocolate Cheesecake (Photo credit: pierrotsomepeople)

Ingredients:

1 1/2 cups chocolate cookie crumbs
6 tbsp melted butter or margarine
2/3 cup sugar
3 eggs
1/3 cup milk
1 1/4 cups semi-sweet chocolate chips
2 8-ounce packages softened reduced fat (Neufchatel) cream cheese
1 tbsp instant espresso powder
1/4 tsp cinnamon
Espresso Cream (see below)

Directions:

1. Preheat oven to 350°F.
2. Combine butter and cookie crumbs. Press the mixture onto the bottom and 1 inch of the side of a 9-inch springform pan.
3. Melt 1 cup chocolate chips over low heat in small saucepan, stirring constantly (or melt in microwave - stirring every 30 seconds). 
4. Mix sugar and cream cheese together in a large bowl using an electric mixer on medium speed. Then beat in cinnamon, milk, eggs, and espresso powder until well blended. 
5. Add in the melted chocolate and beat an additional 2 minutes. 
6. Spoon the mixture into prepared crust.
7. Bake for 55 minutes, then cool on a wire rack for 15 minutes and separate cake from the side of pan. The sides of the pan can be removed after the cheesecake is completely cool. 
8. Cover and place in refrigerator for at least 4 hours before serving - preferably overnight.
9. Top with remaining 1/4 cup chocolate chips and Espresso Cream (see below.)

Espresso Cream: 

• Beat together 2 tbsp powdered sugar, 1 tsp instant espresso powder, and 1/2 cup whipping cream until firm. Spread over cold cheesecake just before serving, and sprinkle with chocolate chips.