8 Tips For Eating Healthy This Fall

8 Tips For Eating Healthy This Fall

Why not “fall” into healthier habits and feel better before entering the holidays?

Make this the season to change and build healthier habits that will last a lifetime! Making changes doesn’t necessarily have to be hard— you just need a goal, something to focus on, and a plan to help you see it through! Make getting healthier fun, interactive, and something to look forward to, rather than something to dread. Take pride and feel good about the positive changes you are making in your life; you will be surprised how your good energy will rub off on others! You will look at yourself and your choices in a whole new light! After all, the trees prepare us to let things go so that we can create a platform for new beginnings!

Betsy’s 8 Tips For Eating Healthy This Fall

#1. Don’t “fall” into old habits

It is much easier to follow old habits than to learn new ones, hence why patterns are created! Sometimes our lives are too busy to take the time and energy to plan, prepare, and focus on something new. The best way to fall into a new habit is to make it an easy change where there is little thought process or time involved. A gradual change, like the changing of the colors of the leaves, will make it easier to adjust. Start with a list of what you would like to change about your health and habits, then place those into 3 categories: Easy, Moderate, and Hard. Start with the easy changes, and once you accomplish each change, move to the next group. Don’t rush the process and take it step by step. Enjoy the beauty of each change, just as you would enjoy the colors of the fall foliage.

#2. “Leaves” the negativity behind

It is often the negative thoughts, self-doubt, and disappointing letdowns that lead people away from following through with change. 
“If you change the way you look at things, the things you look at change”—Wayne Dyer. You must focus your mind to look at the situation differently. You can’t just say you are going to eat healthy; you must understand how that choice will impact you. It is one thing to “want” something and another to “embrace” something. If you fill your mind with all the reasons you want the goal to happen, you leave little room for the negative thoughts that often take you away from your intention.

#3. “Gourde” your happiness

We often look at being healthy as work. Going to the gym, packing lunches, avoiding alcohol, eliminating that sugar rush from an afternoon snack. Why would we want to stop something that makes us happy or frees up time? However, does that truly create happiness? Learning balance is the true happiness. When making changes, make sure you don’t completely cut out the things that give you equilibrium in life. Still enjoy time with friends or enjoy the outdoors for exercise instead of the gym. Don’t just think a certain weight or size will make you happy. Happiness is important to our wellbeing and is something that is found in the soul and not on a scale. Be sure to dig deep to find the passion that makes you feel your best. Once you find it, work on it, and know that when you meet your goal you will feel harmony.

#4. “Spice” up your diet

Food ruts are always a sign of a stale diet. The number one reason people get off track with their diets is because of boredom. Each season is the perfect reason to change the diet and the fall calls for the “harvest” of new recipes! Pumpkin, squash, sweet potato, cranberries and cinnamon will spice up your diet. Give some new recipes a try and learn to rotate to new recipes each season to beat the boredom with food. One good trick is to buy fruits and veggies that are in season, even if you have never tried them, and find recipes to try! This will give you a chance to try new foods, and escape the boredom of eating the same things.

#5. “Cool” your hunger

The winter harvest is for filling up with hardy foods before the winter hibernation begins. It is natural for our bodies to crave more food, not because we hibernate, but because we spend less time outside and tend to eat more. Not to mention all the sweets around, which actually make you hungrier! Fill up on fiber-rich foods, don’t skip meals, and keep yourself active to prevent the haunting hunger that can derail your healthy eating goals.

#6. “Warm” your body

And we don’t mean standing in front of a heater! Get active this holiday season! Do you realize you burn more calories shopping in a store than you do online? About 20 miles worth or 1,500 calories! Find ways to move more and don’t give up your exercise routine when you travel either. Most people find excuses why they fall out of exercise during the holidays; instead, why not create new ones? Go on a family walk after the big turkey dinner instead of plopping on the couch, play a game of twister or interactive video game after unwrapping the gifts under the tree, and celebrate the New Year dancing the night away.

#7. “Harvest” the produce

Toss the bread and eat veggies instead! Do you notice how much bread and starchy foods surround the holiday table and holiday parties? Dinner rolls, stuffing, sweet potato casserole, cakes, pies and cookies. The starches always outweigh the protein and veggies. Try making at least half of the food items plant-based! Offer more salads, veggie appetizers or plant-based entrees. You will be surprised to see how many people enjoy them and how you will feel better! Keep that in mind the whole holiday season when you are filling your plate, make half of it plant-based to keep food off the waist!

#8. “Change” the way you look at things

Falling into good habits depends on how you prepare yourself mentally. It always starts with inspiration, and that is where you will find your motivation. Finding passion in what you do is what will keep you accountable, and not just going through the moves but finding purpose in all the choices you make. Take pride in the work you put forth because when you “own it,” you live it, and when it becomes part of you, it never goes away. Fall for something you love, and that “something” should be YOU!!!

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How To Make Easy Healthy Desserts That Are Nut-Rageous

How To Make Easy Healthy Desserts That Are Nut-Rageous

Growing up, I would always misspell the words ‘desert’ and ‘dessert’. My teachers would tell me to think about the ‘s’ in the word—they would tell me that ‘dessert’ has two ‘s’ because they are super sweet and make us want to eat more; hence the double ‘s’. Deserts are typically very dry and sunny; not something we want more of; hence the single ‘s’. As silly as this is, it is something that has stuck with me into adulthood and has even made its way into the American diet. It is not a secret that most Americans have a sweet tooth and have no problem putting the extra ‘s’ in dessert.

As Americans, I believe we are all born with a natural attraction to desserts. It’s like we have a sweet tooth with a sensor, and once we come across a dessert, the sensor signals the body that it absolutely needs it. So, as many Americans do, we eat the dessert and move on with our lives. However, we often forget about the calories, sugar, and fat content of the sweets we are eating.

We all have this natural sweet tooth that needs to be satisfied every so often. However, there are many other ways to “splurge” into desserts without as many calories, sugar and fat.

Some Ideas For Easy Healthy Dessert Preparation:

Applesauce:

Applesauce—the unsweetened kind—should be a staple item for every baker as you can substitute it for sugar in many recipes. However, when doing so, you will need to reduce the amount of liquid in the recipe (approx. ¼ cup) to counteract the substitution. Using applesauce instead of sugar allows for a more natural sweetness and less calories. Additionally, applesauce can be used to substitute oil or butter in a recipe. There are two ways to do so: Replace half of the total butter or oil with applesauce or replace the whole amount. No matter what the substitution you choose, calories and fat content will be decreased.

Fruit:

Betsy's Best fruit and yogurt parfait features her cinnamon almond butter.Want to indulge in something sweet, without the added calories and fat? Eat fruit for dessert! A Fruit and Yogurt Parfait, with your favorite type of fruit, is the perfect treat at the end of a meal. Or, if you are in the mood for some tasty ice cream, try Dream Cream Fruit and Veggie Ice Cream. This delectable dessert combines fruit and veggies plus double the nutrients! Not to mention, much less fat than the average ice cream.

Betsy’s Best:

Nothing ‘puts the cherry on top’ of the dessert like Betsy’s Best Nut Butter. Try Betsy’s Chocolate Chia Pudding, and blow your ordinary chocolate pudding out of the park. This deliciousToasted Coconut Chocolate Chia Pudding is an easy healthy dessert incorporation of the Toasted Coconut Cashew Butter with the chocolate is sure to satisfy your sweet tooth.

Quick & Easy:

Betsy's Best dark chocolate strawberry poppersAre you in need for a quick, healthy dessert? Try Betsy’s Dark Chocolate Strawberry Poppers. This 4-ingredient treat is not only delicious, but very easy to assemble! It will leave you satisfied without the extra calories of ordinary desserts.

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How to Eat a Healthy Lunch at Work

How to Eat a Healthy Lunch at Work

If you struggle and wonder how to eat a healthy lunch at work, you are not alone. Finding healthy lunch options from a local restaurant during a half hour lunch break can be nearly impossible. One thing many people are now trying to do is pack a healthy lunch themselves to save money, time and unnecessary congested decision making each day.

A healthy lunch option for work needs to accomplish at least three things.  First it should to be  easily packed, easily stored, and ready to eat after little to no prep work while at the office – aka quick and easy!  Second, it should consist of healthy choices to satisfy the afternoon hunger and give you the healthy boost and balance of energy you need in order to be at your best for the rest of the day.  Third and most important, it needs to be delicious and something you look forward to eating!

Utilizing Betsy’s Best Gourmet Nut & Seed Butters is a great way to capture all these ideas, creating a healthy and unique lunch.  Here are some healthy lunch combinations using your favorite Betsy’s Best Gourmet Peanut Butter, Seed Butter, Almond Butter or Cashew Butter.

Three Ways To Eat A Healthy Lunch At Work:

Dip It– Fruit and even veggies go great with gourmet nut and seed butters.  This is a great way to increase your veggie and fruit intake while adding protein and fiber to each bite.  You could even make a fruit or hummus dip using Betsy’s Best Gourmet Nut and Seed Butters!

Spread It– Sure a PB&J is one way to spread your butter, but have you ever thought of spreading it on a rice cake, a whole grain wrap, or even a collard green leaf?

Dress it Up– Garnish a salad with a dressing made from Betsy’s Best!  Make is sweet with the Seed Butter, Peanut Butter or Almond Butter with cinnamon, or savory with the Cashew Cardamom Butter.  The spice adds a zing to those boring greens!

Take it easy the next time you’re trying to decide on your work lunch options. We don’t have a lot of time between variable obligations and often do not have a long lunch break either. Consider packing your healthy lunch with you to take to work so you can save money, save time, and have it all ready to eat for you at the workplace. Keep your options healthy with the help of Betsy’s Best, and you’re going to start loving your healthy lunches at work!

Do you have your own ideas on how to eat a healthy lunch at work? Please share them with us!

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Pack the Perfect Picnic

Pack the Perfect Picnic

Finding a way to enjoy the last bit of summer with the family? Why not have a picnic? One of my favorite things to do is to be outside. The fresh air, green grass, beautiful flowers, and an area for us to play with the dog is pure summer bliss. I let my daughter help me pack our picnic basket and snacks.

Our jar of Betsy’s Best is always with us and perfect for dipping those apple and celery slices. Even the dog had a tasty bite of our peanut butter. Here is a way to make sure to keep your picnic healthy with some delicious recipe ideas. What a great way to enjoy the day!

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Super Core – Tips To Strengthen Your Abs

Super Core – Tips To Strengthen Your Abs

 

You may see a lot of “super” hero’s around the neighborhood this month, but those painted on abs on those Halloween costumes signify a strong body. Every mortal human has a core and it is a shame to neglect the powerhouse of your body. The core is one of the most functional parts of your body. It helps you in everything from golf and sports, to prevent back pain and helping with everyday functions.

Betsy’s Best Tips To Strengthen Your Abs

Here are some quick exercises that you can do 3-4 times a week to help build a better core. Do 2-3 sets of each and hold 15-20 seconds.

Airplane – Stand on one leg and extended other leg behind you with arms to side. Lean chest forward and lift leg off of ground. Pull belly tight and squeeze glut muscle. Keep head, hips, and leg all level. Balance and breathe.

Plank – Start on hands and knees. Place hands shoulder width apart and knees hip width apart. Ground toes into floor and pick up knees and extend legs straight. Hold belly tight and keep back level, don’t let your hips drop to the floor. Hold arms steady and breathe.

Superman – This exercise is done starting on your hands and knees. Pull belly tight and extend right arm and left leg level with body and hold, then switch to other hand and opposite leg and hold. Make sure back remains straight and belly tight.

 

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Mom Minded for Mother’s Day 2018

Mom Minded for Mother’s Day 2018

What goes on in the minds of mothers would be an interesting study.  As a mom myself, I know my head is swimming with a million things to do and somehow finding ways to balance it all–family, work, house, cooking, shopping, laundry, walking the dog, carpooling, coffee, coffee, coffee…oh yea, sleep.

As I know, moms are always on the go and often put themselves last.  As children, we don’t see everything that goes into the daily routine of being a mom.  We take it for granted that mom somehow is always there for us.  That is unconditional love, the forever hug, a sense that somehow mom always has our back.

Even as adults we still need our moms and hopefully develope an appreciation for all the hard work that went into those child-rearing years.

This Mother’s Day make mom feel special and create a memory that will last beyond a day.  Sure a gift or flowers is one way to show appreciation, but finding a way to touch her heart and show her just how much we appreciate her love is even better.

Here are some unique ways to show her you care:

Wellness Walk– Fortunately Mother’s Day is in the spring and the weather should be delightful!  Find a park, wellness trail, garden or a river walk and share the beauty of the great outdoors with her.

Legacy Box– Take all those photos and videos of your cherished time together as you were growing up and help her preserve those memories.  Don’t stop with the past but continue to add to the legacy box with new cherished memories.

Plant an Herb Garden– A bouquet of flowers is short lived but a pot of herbs is a gift that keeps on giving.  If your mom has a green thumb and loves to cook, a potted plant of fresh herbs is one way to show you care.

Movie Memory– If you live afar and cannot be with your mom for Mother’s Day, create a movie montage for her to cherish now.  Remember watching those old movies of your mom and you when you were growing up?  She is likely to cherish watching a movie of you now.  Tell her a funny memory from when you were little, or remind her of your most treasured moment with her.  Sometimes all a mom wants to hear is how much you care for her.

The Gift of Good Health– Investing in your mother’s health is the perfect payback for all of those years she made you eat your veggies!!!  Give her a gift certificate to Whole Foods, a meal delivery service for a week or a jar of Gourmet Nut and Seed Butter like Betsy’s Best!!!  I had to add that one idea in there!

So spread the love this Mother’s Day with a gift from the heart.  I know I am “nuts” for my mom and thankful for all that she has taught me.  I am sincerely appreciative of all her love and continued support as I learn the ropes of being a mom myself.

I wish every mom a wonderful Mother’s Day!

Sincerely,

Betsy Opyt

2015 Florida Young Mother of the Year

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