Category Archives: Nutrition

Recipe: The infamous “Salty Balls”

 

SB1

Training for an endurance event takes more than just physical conditioning; proper fueling can make or break your race.

But finding success can take some trial and error, so I’m always on the lookout for new recipes and recommendations.

Which is why I was pumped when pro triathlete and fellow Coeur Sports athlete Hailey Manning shared her secret recipe for the famous Salty Balls that she uses as her bike nutrition during Ironman races.

The recipe was developed by Stacy Sims, chief research officer and a co-founder of Osmo Nutrition, and both Hubby and I have been eating ’em nonstop on runs and rides.

See my take on the treat below!

Hailey Manning’s Salty Balls

Ingredients:

  • 1/2 cup natural peanut butter (or any kind of nut butter)
  • 1/3 cup brown rice syrup (I ordered this kind from Amazon)
  • 1/2 cup whey protein isolate (I used half vanilla-flavored powder, plus half Osmo Acute Recovery for some spice)
  • 1/2 cup dry oatmeal
  • 1/4 cup shredded coconut

Directions:

  1. Combine all ingredients. If you need a bit more holding power, add a dash of protein powder.
  2. Throw a sprinkle of salt on top and freeze until needed (makes ~10 balls, ~140kcal/ball).

Here’s a look at the process, starting with all the ingredients (sorry, red wine is not one of ’em, although it is key to my performance in the kitchen!)…

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First, add all the dry ingredients — this is both protein powders, plus the oatmeal.

SB3

Tip: Use a sturdy spoon after adding the peanut butter and brown rice syrup.

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The mixture should be sticky, but not overly so; mine had the consistency of crumbly cookie dough.

SB5

Take small spoonfuls and roll into balls. Sprinkle with salt, or dip one whole side for more salty goodness, like I did here.

SB6

I store the balls in an airtight container in the freezer, then before a ride or run I pull a few out, wrap them individually and devour ’em within a few hours!

Thanks again to Hailey and Stacy for sharing this recipe. What are your favorite fuels for endurance events? 

To Paleo or not to Paleo?

Paleo

As a verb, the word diet is not part of my vocabulary. But when we’re talking diet as a noun — meaning nutritional plan — I’m all ears.

In other words, I’m always on the lookout for new ways to improve performance through better fueling.

One plan, in particular, has always intrigued me: The Paleolithic Diet, which first emerged in the mid-1970’s, went mainstream in 2002 and has since earned a cult-like following.

Paleo Premise

Eat like our hunting and gathering ancestors — prioritizing animal protein and plants — and live a healthier, fitter, disease-free life.

On the menu: Meat, fish, eggs, poultry, fruits and veggies, healthy fats and oils, plus nuts and seeds in moderation.

Off the table: Refined sugar, dairy, legumes, grains, starches and any other processed Frankenfoods located in the center aisles at the supermarket.

Paleo Pros

Whole foods are nutritious, filling and fiber-rich, which makes it tough to overeat (even when dining out).

Another upside? Fewer hunger pains since protein and fiber are filling, and you’ll be getting plenty of both. Plus there are a plethora of recipe sites, cookbooks, web sites and books to help support you in your path to Paleo.

photo 1

Paleo Cons

Some of the top vegetarian sources of protein, such as beans and other legumes, are not allowed, so it’s tough to follow if you’re not a meat-eater.

And by avoiding dairy and grains, you could potentially miss out on a lot of nutrients. Also, if you’re not selecting lean meat choices, you can quickly raise your risk for heart problems.

Paleo Verdict

Bottom line: There is no “perfect” diet, plus I’ve never had any luck trying to restrict what I eat to certain food groups (sometimes you just need a cookie, damn it!).

Instead, I prefer to evolve my eating plan as I go, incorporating my favorite parts from different diets and adapting them to my own lifestyle. Call it pseudo-Paleo, if you will.

For example, we’d all do well to eat fewer refined sugars and starches, plus there are definite benefits to consuming more fruits and veggies. And I do my best to avoid a lot of processed foods, instead focusing on getting enough whole, nutrient-packed food.

photo 2

That doesn’t mean I’ll turn down the occasional doughnut, burger and fries, pizza or sugary cereal (hey, you gotta live a little), but it does mean that I’ll set myself up for success by having healthier snacks on hand when hunger hits (the PaleoKits from Steve’s PaleoFoods are killer, for example; I sprinkle dried berries on salads and mix PaleoKrunch in yogurt, too).

In the end, there is no one-size-fits-all formula for optimal health, though, so your best bet is to take matters into your own hands and create a plan for healthy eating that suits your individual needs and fits into your lifestyle.

Because the “best” diet (noun, not verb) of them all is the one you’ll actually follow.

Disclaimer: I’m not a registered dietitian or nutritionist, so you’ll want to talk with your doctor before making changes to your meal plan.

Avoid the Bunny-induced binge: 8 ideas for a healthier Easter

Source: Lynda Giddens, Flickr

Source: Lynda Giddens, Flickr

Spring has sprung, but it’s not just the longer days and slowly-warming temperatures that signal the change in seasons – it’s the aisles of Easter candy that have hopped into area stores.

While children have been waiting with bated breath for the Bunny to bring baskets filled with goodies, it’s a holiday that can fill adults with dread when they are in the midst of trying to lose (or maintain) weight.

But don’t despair – there’s still hope for taking part in all the fun without abandoning your current diet plan. Below are a few easy tips for those who are on the hunt for a healthier Easter this year:

1. Focus on non-food traditions

For those who practice the holiday, it’s about more than candy-filled Easter baskets, so create lasting memories with some new family customs that highlight the true meaning of the season.

2. Plan for holiday splurges

Deprivation is never good because you’ll inevitably set yourself up for failure later; rather, make smart choices earlier in the day if you know that you’ll be eating heavier at afternoon parties.

3. Practice portion control

It’s not only about what you eat, but how much; give bags of pre-portioned candy or shop the bulk food section of your local store to purchase only what you need for baskets.

4. Hands off the goods

Resist the temptation to crack open that bag of jelly beans before breakfast; stores stock candy early expressly for this purpose, counting on the fact that you’ll polish it off and be back for round tw0.

5. Don’t go into meals unprepared

Never sit down with an empty stomach because you are almost always guaranteed to overeat; instead, drink plenty of water and snack sensibly between meals to prevent spikes and dips in blood sugar levels (at just 76 calories, a hard-boiled egg is a great option).

6. Add some activity to your day

Easter egg hunts, parades or even strolling to church or around your neighborhood to look at decorations are also other healthy options for getting fresh air and helping to burn some calorie.

7. Rethink the Easter basket

Non-traditional gifts such as bubbles, books, Dollar Store items, crayons, gift cards, sidewalk chalk, clothing and more are unexpected and can be even more exciting for recipients.

8. Consider healthy meal substitutions

Tweak traditional recipes to lower their calorie, fat and sugar content; try substituting applesauce for oil, skim milk for cream, egg whites for eggs, and simply reduce the amount of sugar in baked goods without sacrificing sweetness.

Do you have any favorite healthy Easter tips to share?

Recipe: German Chocolate Protein Oatmeal

Source: Frugal Antics of a Harried Homemaker

Source: Frugal Antics of a Harried Homemaker

This recipe came about by accident one cold morning when I was looking for something hot for breakfast. My usual cereal or yogurt wasn’t going to cut it, and we had yet to take our weekly grocery trip, so I pulled out a few ingredients from the cupboard and started to experiment.

It’s quick, easy and tastes just like the popular dessert cake — talk about a breakfast trifecta!

German Chocolate Protein Oatmeal

Ingredients: 

  • 1/2 cup old-fashioned oats
  • 1 cup water (or milk)
  • 1/2 scoop vanilla protein powder
  • 1/4 cup chopped walnuts
  • 2 tablespoons shredded coconut
  • 1 tablespoon cocoa powder

Directions: 

  1. Mix oats and water in a microwave-safe bowl. Microwave for two minutes in 30-second intervals (watching to make sure it doesn’t boil over).
  2. Remove from microwave and add protein powder, walnuts, coconut and cocoa to cooked oats, stirring to incorporate. Enjoy!

Make a heart-healthy dinner for two this Valentine’s Day

Source: Micko Photo

Source: Micko Photo

They say that the way to a man’s heart is through his stomach, so this Valentine’s Day, tempt him with a meal that will not only win over his ticker, but also keep it in tip-top shape for the long haul.

Pair this simple three-course themed menu with a selection of resveratrol-rich red wine, which is a natural antioxidant known to protect against heart disease, and you’ve got a red-hot dinner for two that’s cause for celebration!

Appetizer: Easy Caprese Salad

Heart-healthy hint: The olive oil in this appetizer helps to lower LDL (“bad”) cholesterol, while the tomatoes are packed with lycopene, another heart-friendly antioxidant.

Source: The Pioneer Woman

Source: The Pioneer Woman

Ingredients:

  • 2 vine-ripe tomatoes, cut into 1/4-inch thick slices
  • 1 package fresh mozzarella, cut into 1/4-inch thick slices
  • 10 to 20 leaves fresh basil
  • Extra-virgin olive oil, for drizzling
  • Balsamic vinegar, for drizzling
  • Coarse salt and pepper

Directions:

  1. On a large plate, layer alternating slices of tomatoes and mozzarella, adding a basil leaf between each.
  2. Drizzle with equal parts extra-virgin olive oil and balsamic vinegar, and season with salt and pepper, to taste.

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Entrée: Simple Grilled Salmon

Heart-healthy hint: Salmon provides an excellent source of omega-3 fatty acids, which protect the heart by reducing both inflammation and the risk of blood clots.

Source: Simple Recipes

Source: Simple Recipes

Ingredients:

  • 1 pound salmon fillets
  • garlic powder to taste
  • salt to taste
  • 1 teaspoon fresh ginger, grated
  • 1/2 cup soy sauce
  • 1/2 cup brown sugar

Directions:

  1. Season salmon fillets with garlic powder and salt. Grate fresh ginger.
  2. In a small bowl, stir together soy sauce, ginger and brown sugar until sugar is dissolved.
  3. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least two hours.
  4. Preheat grill for medium heat, and lightly oil grill grate and place salmon on the preheated grill, discarding the marinade.
  5. Cook salmon for about six to eight minutes per side, or until the fish flakes easily with a fork.

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Side: Berry Delicious Spinach Salad

Heart-healthy hint: Leafy greens offer a one-two punch of vitamin E, iron and folate, which helps keep homocycteine levels down, while the berries provide lots of good antioxidants.

Source: Betty Crocker

Source: Betty Crocker

Ingredients:

  • 2 packed cups torn fresh spinach
  • 1/2 cup sliced fresh strawberries
  • 1/2 cup fresh, or frozen, blueberries
  • 1/2 small sweet onion, sliced
  • 1/8 cup slivered almonds, toasted
  • 1oz gorgonzola cheese

Salad Dressing:

  • 1 tablespoon white wine vinegar
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • Pinch pepper

Directions:

  1. In a large salad bowl, toss together spinach, strawberries, blueberries, onion and almonds.
  2. In a jar with a tight-fitting lid, combine dressing ingredients. Shake well; pour over salad and toss to coat.
  3. Sprinkle with cheese, and serve immediately.

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Dessert: Heart-Shaped Chocolate Valentine Cake

(Adapted from Jean Carper, USA Weekend magazine)

Heart-healthy hint: As the grand finale, this cake features a hidden ingredient: Chickpeas. Odd, yes, but delicious nonetheless, and using legumes instead of flour adds fiber and protein and reduces unhealthy spikes in blood sugar.

Source: CS Monitor

Source: CS Monitor

Ingredients:

  • 1 1/2 cups semisweet chocolate chips
  • 2 cups (or 19oz can) cooked chickpeas (garbanzo beans), drained and rinsed
  • 4 eggs or 1 cup egg substitute
  • 1 cup sugar
  • 1/2 teaspoon baking powder
  • 1 tablespoon powdered sugar

Raspberry Sauce:

  • 1/2 cup seedless raspberry jam
  • 2 teaspoons lemon juice
  • 1 pint fresh raspberries

Directions:

  1. In a small bowl, melt chocolate in microwave (two minutes on medium power).
  2. In a blender or food processor, combine beans and eggs. Add sugar, baking powder and chocolate; process until smooth.
  3. Pour batter into non-stick nine-inch heart-shaped cake pan. Bake at 350 degrees for 45 minutes or until a toothpick inserted comes out clean.
  4. Microwave jam in a small bowl until melted (about 45 seconds), and then stir in juice and berries to make the sauce.
  5. When cake is cool, sprinkle with powdered sugar. Cut cake into 10 wedges and drizzle with sauce before serving.

Recipe: Grilled Steak and Rainbow Chard Salad with White Beans

Salad2

After all the holiday diet debauchery, hubby and I decided it was time to detox this month with some healthy meals. That, and I have a slight problem when it comes to tearing recipes out of magazines (and never making them), so we figured we’d kill the proverbial two birds with one stone on a recent weeknight.

This particular recipe was adapted from the January 2014 issue of Fitness magazine; I opted for a heftier green with more nutrients than the original watercress, and hubby suggested we throw on some Gorgonzola for an extra kick (it pairs so well with the steak).

The result? A hearty salad that’s full of fresh flavors — and pretty much the perfect dish to accompany those in-progress New Year’s resolutions.

Grilled Steak and Rainbow Chard Salad with White Beans (serves 4)

Ingredients: 

  • 1-pound flank steak, trimmed (and rubbed with salt, pepper, garlic powder & cumin)
  • 4 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 15-ounce can cannellini beans, rinsed and drained
  • 1 cup grape tomatoes, halved
  • 1 lemon, juiced and zested
  • 4 cups Rainbow Chard, rinsed and shredded
  • 1/2 cup Gorgonzola cheese crumbles

Directions: 

  1. Heat a grill pan over high heat, cooking steak for about 6 minutes on each side for medium rare.
  2. Transfer steak to a cutting board, and let rest for at least 5 minutes before thinly slicing diagonally across the grain.
  3. While steak cooks, heat 2 tablespoons olive oil, plus the garlic, in a large, nonstick skillet over medium heat for about a minute.
  4. Add beans, tomatoes, juice of lemon and 1 teaspoon lemon zest, simmering over medium heat for 5-6 minutes.
  5. In large bowl, toss salad with remaining 2 tablespoons olive oil, and season with salt and pepper.
  6. Add steak and bean mixture to greens, tossing gently to combine.
  7. Divide into 4 equal portions, topping each with a sprinkle of Gorgonzola cheese.

I’ll leave you with a parting shot of the beans and tomatoes simmering in the stove…I couldn’t resist capturing a moment filled with so much protein and so many antioxidants. Enjoy!

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Fave Fix: Workout fuel with hidden health benefits

Source: ACE Fitness

Source: ACE Fitness

You’ve made the commitment to get more active in 2014, but they key to keeping that promise — and actually seeing some return on your investment — is fueling your body properly to help keep it strong, energized and less susceptible to illness.

This also means that, regardless of your goal (whether it’s to rock a race or lose a few lbs), it’s important to think about diet and exercise as a package deal rather than an either/or proposition.

With that in mind, here are a few of my current favorites for getting revved up for — and recovering after — your next sweat session.

To Fill the Tank: Corazonas Oatmeal Squares

Source: Corazonas

Source: Corazonas

As far as packaged snacks go, Corazonas Oatmeal Squares are a great option for when you’re on the go and want a filling, fiber-rich, whole-grain mini-meal. I eat mine en route to morning workouts but also stash a few in my workout bag to keep away the afternoon “hangries.”

Each square contains six grams of protein and five grams of fiber, tucked into delicious flavors, such as Chocolate Brownie & Almond, Banana Walnut and Cranberry Flax. Plus, every bar is infused with plant sterols, which are proven to help lower cholesterol.

Corazonas

To Maintain Muscle: Sambazon Protein Chocolate+Almond+Coconut Milk

Source: Sambazon

Source: Sambazon

Packed with organic, whole-food protein to build lean muscle and healthy omegas to help keep you full longer, Sambazon’s Protein Chocolate+Almond+Coconut Milk features a hearty blend of açaí berries with chocolate, coconut milk and a hint of almond. I like to drink it within that 60-minute window after a particularly tough workout to help replenish, rebuild and repair muscle.

The company also has a cool back-story worth mentioning — Sambazon was started by surfers in Southern California and operates under a philosophy called the Triple Bottom Line, which not only measures success economically, but also socially and environmentally. That means they’re organic, believe in non-GMO and support fair trade, which means it’s “good” food on a few different levels.

Sambazon

To Stave Off Sickness: GoodBelly Probiotic Fruit Drink

Source: GoodBelly

Source: GoodBelly

Since 70 percent of the body’s immune system dwells in the digestive tract, a properly functioning digestive system is essential to maintaining overall health (especially when you’re in a training cycle during cold and flu season!). And I’ll take every bit of help I can get to stay well, which is why I’ve swapped out my regular morning juice for GoodBelly’s Probiotic Fruit Drinks.

They contain contain Lactobacillus plantarum 299v (LP299V®), one of the most well-studied probiotic cultures available on the market, which has a superior ability to survive the stomach’s harsh acidic environment in order to inhabit the intestine and was initially developed for use by gastroenterologists in Sweden to help their patients recover from surgery. Each serving contains a whopping 20 billion live and active probiotic cultures to promote healthy digestion.

Wanna check it out yourself? Try GoodBelly’s 12-Day Challenge where you can get a discount on a 12-day supply.

GoodBelly

What are your favorite pre- and post-workout fuels? 

Thanks to the folks at Corazonas, Sambazon and GoodBelly for providing samples for review; all opinions are my own. 

Vitamins, supplements and superfoods, oh my!

Supplements

To supplement or not to supplement…that is the question.

Americans spend almost $12 billion each year on vitamins and supplements, but the jury’s still out on whether or not that money is well-spent.

One one hand, the U.S. Preventive Services Task Force studied the effects of vitamins, minerals and supplements, and concluded that for most, there is not enough evidence to determine whether the pills can lower risk of heart disease or cancer.

But on the flip side, reliable resources — such as the Harvard School of Public Health, for example — say that taking a multivitamin is an effective nutrition insurance policy because it helps us fill in the gaps of a regular diet, which may not always supply the body with recommended levels of daily nutritional requirements.

vitamins

Personally, I’m pro-supplement (this article covers some of my reasoning) — although that doesn’t mean you can live on a diet of Skittles and Cheetos and expect your daily vitamin to work miracles. Rather, I view it as a way to enhance an otherwise-healthy lifestyle and help give your body a little extra “oomph” when it’s under stress or attack.

I’ve gotten some questions about my regimen, so I wanted to share a few of my current favorites, which helped get me through marathon training feeling strong and with minimal sickness (despite a rigorous training, work and personal schedule, which all tend to zap the body’s resources):

– Multivitamin: Not only is New Chapter’s Perfect Immune a whole-food, non-GMO vitamin, but it also aids the body’s natural defenses and is gentle enough to be taken on an empty stomach.

– Vitamin C: Finest Natural’s Vitamin C includes rose hips, a natural source of the vitamin, which protects the body’s cells from potential oxidative damage and supports the immune system.

– Iron: Low dietary intake of iron may be the most common nutritional deficiency for serious endurance athletes, especially women, so I like Nature’s Bounty Gentle Iron for combating chronic fatigue and other symptoms I’ve previously experienced.

– Probiotics: A happy belly makes for a healthy body, and New Chapter’s Probiotic All-Flora is a non-dairy way to ingest nine live probiotic (good bacteria) strains delivered in whole-food media, plus prebiotic fiber to help promote digestive system wellness.

– Turmeric: Referred to as the “Queen of Spices,” turmeric’s not just for cooking; New Chapter’s Turmeric Force has also been billed as a natural way to reduce inflammation, prevent cancer, improve digestion, detoxify the system, and much more.

– Others: Two other supplements (not pictured) that were an integral part of my marathon training were Bluebonnet Liquid Calcium and Energybits to keep my bones strong and ensure I got my daily dose of greens, respectively.

Source: Smartypants

Source: Smartypants

It’s also good to switch things up intermittently, so my guilty pleasure is SmartyPants Gummy Vitamins in place of my usual multivitamin; not only are they like candy, but they’re also an easy option for days when I’m on-the-go and don’t want to swallow a whole set of pills.

Of course, the best way to give your body nutrients is to get them naturally by eating a healthy and balanced diet, which includes fruits, vegetables, whole grains and lean proteins. But if you’re in the midst of a tough training cycle, supplements are a nice way to boost your body’s ability to push hard, recover and reach for the next level.

How do you ensure your body gets all the vitamins and nutrients it needs during training?

10 tips for healthier eating at this year’s holiday parties

Source: PGOA Media

Source: PGOA Media

Most of us have a love/hate relationship with holiday appetizers; we love to eat them, but hate the toll they take our waistlines come January.

Here are my 10 tips on how to indulge in delicious party starters without finishing the season filled with regret.

1. Start with a strategy. “Heavy appetizers” do not a meal make; although it may sound counter-intuitive to eat dinner beforehand, you’ll be less apt to overindulge at that next soirée if you arrive without a grumbling tummy.

2. Come prepared. Better yet, bring your own delicious dish to a potluck, and rest assured you’ll have something good to snack on without blowing your healthy eating habits over the holidays.

3. Make simple swaps. Get creative with traditional recipes; use yogurt in place of sour cream, try ground turkey instead of beef, drop creamy dressings in favor of vinaigrette, and sprinkle a salad with walnuts instead of croutons, just to name a few.

4. Go nuts…in moderation. Fast and festive, protein-packed and full of “good” fat, nuts are a favorite holiday snack. They’re healthy, too – just not in an excessive number of handfuls.

5. Corner the crudités. Fill up on veggies during the first round, and you’ll not only squeeze in a few of your recommended daily servings, but you’ll also be less tempted by the siren song of the pigs-in-a-blanket platter on round two.

6. Amp up flavor, not fat. It’s easy to make a meal of the cheese tray (guilty, as charged), but try to target dry, aged varieties over soft ones; not only will you need to nibble less of a bolder-tasting cheese, but it’ll also pack fewer grams of fat and calories.

7. (Try to) fly by anything fried. Does this one need any explanation? But if you simply can’t part with a family-favorite recipe, try baking for the same crunchy texture with diminished damage to the diet.

8. Seek smarter dips (and dippers). Steer clear of anything that oozes, skip the chips, and opt instead for something veggie-based, such as this Seven-Layer Fat-Fighting Dip from TV’s Dr. Oz.

9. Rethink the drinks. By all means, toast to the season with your favorite cocktail or glass of wine – just don’t go overboard, lest you’ll be tempted to throw caution to the wind…diet, and otherwise (and, let’s face it, no one likes a sloppy party guest).

10. Remember, less is more. Follow the lead of the French, originators of the phrase “amuse-bouche” (meaning, “amuse the mouth”), and go for for quality over quantity by offering a refined selection that is light, luxurious and, most importantly, memorable.

How do you retain some sense of self control at holiday get-togethers? 

Holiday cocktails that offer hidden health benefits

Cranberry Cocktail

Indulgences and holidays go hand in hand, and while most of the focus is on how to keep from over-eating, many of us forget about the calories we can accumulate from over-imbibing.

But despite the talk of reining in holiday excess, there’s some good news for those of us who still like to raise an extra glass (or two) in celebration: Common ingredients found in your favorite holiday libations—such as cinnamon, cranberry, pomegranate and chocolate—can offer hidden health benefits.

So, cheers to moderation, and drink to your health this season!

Cranberries

Festive, fun and colorful, cranberries are known widely for their protection against urinary tract infections. But the potent berries are also an excellent source of Vitamin C, manganese and other phytonutrients called flavonoids, which help maintain cell structure and eliminate free radicals and other toxins from the body.

Drink Idea: Cranberry Mint Margarita (Serves 4)

Ingredients:

      • 16 ounces cranberry juice cocktail
      • 8 ounces lemon-lime soda
      • 6 ounces tequila
      • 8 mint leaves for garnish

Directions:

Combine all ingredients except mint leaves in a pitcher. Serve drinks cold, garnishing each glass with mint leaves. As an added touch, freeze a bag of fresh cranberries and add them instead of ice to keep drinks cool.

Cinnamon

Cinnamon is one of the most beloved flavors of the season, but it has also traditionally been used as medicine throughout the world. With the highest antioxidant capacity of any spice, it is a powerful antimicrobial agent that may lower blood sugar and reduce inflammation, plus it is an excellent source of manganese, dietary fiber, iron and calcium.

Drink Idea: Spiked Hot Spiced Cider (Serves 4)

Ingredients:

      • 2 quarts apple cider
      • 2 cloves
      • 2 cinnamon sticks
      • 1 orange spice tea bag
      • 4 shots apple brandy
      • Orange rind twist
      • Dash of cinnamon

Directions:

Gently heat cider with cloves and cinnamon, bringing to a simmer. Remove from heat and toss in the orange spice tea bag, allowing it to steep for five minutes. Remove tea bag, and pour a shot of apple brandy into each mug, topping it off with the hot cider mixture. Garnish with orange twists and a sprinkle of cinnamon.

Chocolate

Yes, chocolate may add more calories and fat to the average cocktail, but the fact that this sweet treat is also rich in antioxidants and boosts natural levels of serotonin (a feel-good neurotransmitter) makes up for it in spades. Chocolate has been linked to lowering bad LDL cholesterol levels, promoting healthy blood flow and even lowering blood pressure – just remember, the darker the chocolate, the more nutrients it contains.

Drink Idea: Hot Peppermint Patty (Serves 5)

Ingredients:

      • 1/2 cup sugar
      • 1/4 cup cocoa powder
      • Dash salt
      • 1/3 cup hot water
      • 4 cups (1 quart) milk
      • 3/4 teaspoon vanilla extract
      • 5 ounces peppermint schnapps (divided equally among five mugs)
      • Whipped cream (optional)
      • 5 teaspoons green creme de menthe (optional)

Directions:

Stir together sugar, cocoa and salt in medium saucepan; add in water, cooking over medium heat and stirring constantly, until mixture comes to a boil. Boil and stir two minutes, then add milk; stirring constantly, heat to serving temperature (but not to a boil). Remove from heat; add vanilla. Beat with rotary beater or whisk until foamy. Pour into mugs with peppermint schnapps, topping with whipped cream and drizzle of crème de menthe, if desired.

Pomegranates

One of the original superfoods, pomegranates are a welcome addition to any healthy holiday table (or bar!), as they are rich in vitamins C and B6, plus potassium and fiber (the seeds offer about five grams per half cup). Studies also show that pomegranate juice may help reduce blood pressure and cholesterol while boosting iron levels and brain power, plus just one glass contains as many cancer-fighting polyphenols as two glasses of red wine or 10 cups of green tea.

Drink Idea: Sparkling Pomegranate Cocktail (Serves 2)

Ingredients:

      • 1/2 cup sugar
      • 1/2 cup water
      • 2 ounces vodka
      • 2 ounces fresh pomegranate juice
      • 3 ounces sparkling wine
      • Pomegranate seeds, as garnish

Directions:

Bring sugar and water to a boil in a small saucepan over high heat. Cook, stirring, until sugar dissolves. Let cool. Combine vodka, pomegranate juice, and 1 ounce (~2 tablespoons) sugar syrup. Divide among two tall, ice-filled glasses. Top each with sparkling wine, and garnish with pomegranate seeds.