Corporate Fitness and Active Aging

Staying hydrated is an important part of staying healthy and functional during everyday life. Proper hydration helps the body perform several crucial functions including regulating body temperature, keeping joints lubricated, delivering nutrients to cells, and keeping organs functioning properly. Quality hydration also helps to improve quality of sleep, cognitive function, and general mood. Considering all the functions that hydration helps to maintain it’s important to ask a few questions: How much fluid to we need to consume and what are some sources to get it from?

According to the Mayo Clinic men should consume 15.5 cups of fluid per day and women should consume 11.5 cups of fluid per day. When people see those numbers, their minds immediately go to liquids: water, sports drinks, tea, etc. Water is an excellent and very popular source of liquid to maintain hydration. Sports drinks can also be very effective, particularly during or after lengthy, strenuous exercise. Even tea can be an effective hydrator when consumed in moderate amounts. As effective as these liquids are, they are not the only quality sources of hydration in our diet. In fact, about 20% of fluid is obtained through foods with high water content. There is a plethora of foods, particularly fruits and vegetables, that can help keep you hydrated throughout the day.

There are several great fruit options to help you stay hydrated. Watermelon might be the most famous and effective example. With a 92% water content is one of the most hydrating foods you can eat. It also is very low in calorie density which makes a good snack for weight loss or weight maintenance. Cantaloupe is another fruit that really packs a hydration punch. It has a 90% water content and Vitamin A which can boost immune health. You can also add cantaloupe to salads, smoothies or even yogurt to help hydrate while eating a meal. Other fruits that can be great for hydration include peaches, strawberries, and oranges. Not only do each of these fruits help with hydration but also provide other nutritional value.

Vegetables can also be a great source of hydration in everyday life. Iceberg lettuce is an excellent example of a veggie that help with hydration. It is also easy to a dd into your diet by making salads. Additionally, it contains fiber, vitamins A and K, and potassium which adds some good nutritional value. Zucchini is also a great way to help hydrate. It has a very high-water content and is also low in calories. Furthermore, it provides a lot of diet versatility, meaning you can eat it as is or add it to something larger. It works well on its own but can also be incorporate into soups, stir-fries, or other side dishes. Celery, Cucumbers and Tomato can also be very valuable sources of hydration outside of liquid. Each provide their own nutritional value whether it be antioxidants or valuable vitamins.

Staying hydrated is a vital part of maintaining your everyday health and well-being. As such it is important to know all the sources of hydration that are out there. Water, tea, milk, and other liquids are great options to stay hydrated but it’s important to know alternative sources. Incorporating water rich fruits and veggies into your diet can make it easier and tastier to stay hydrated throughout the year!

At some point in our busy lives we eat a quick meal, or get so busy we forget to eat.  Our jobs can leave us working while eating lunch, not truly taking the time to sit for the meal.  Check out these four "not-so-healthy" habits and how you can work to fix them to avoid overeating during your meals. 

Not-So-Healthy Habit #1: Eating too quickly. You may have heard that it takes approximately 20 minutes for your body to send a signal to your brain that it is full. While the exact amount of time likely varies from person to person and the amount of food consumed, it is typically true that satiety doesn’t occur immediately after consuming something and therefore, if you’re still hungry right after eating something, you should allow yourself a few minutes to see if satiety kicks in, or if you truly are still hungry. Additionally, eating too quickly can cause you to swallow air, which may result in GI discomfort such as gas and/or bloating, and poses a risk for choking.

THE FIX: To help slow down the rate at which you eat, try taking smaller bites, chewing more slowly and thoroughly, putting your utensil down between bites, including sips of water between bites, and making conversation throughout the meal if eating with others.

Not-So-Healthy Habit #2: Skipping meals. Overeating can also result from skipping meals or following irregular eating patterns. For example, some individuals may use compensatory thinking after skipping meals, such as, “I didn’t eat anything all day, so it is OK for me to eat whatever I want tonight.” Similarly, skipping meals may lower your inhibitions, making it more likely for you to choose unhealthier food options. Additionally, skipping meals can disrupt your metabolism, blood sugar levels, and mental and physical performance.

THE FIX: To prevent skipping meals, it is important to establish a regular eating schedule. There is no “one-size-fits-all” eating regimen: three meals a day may suffice for some, while others prefer 5-6 “mini meals” or snacks. If an irregular appetite is the issue causing you to skip meals, try eating smaller, more frequent meals throughout the day. If you find that time is the problem, plan your meals/snacks in advance (i.e., the night before) and keep plenty of portable snacks on hand (ex. granola bars, apples, oranges, trail mix).

Not-So-Healthy Habit #3: Eating while distracted. Similarly, to when an individual eats too quickly, eating while distracted may interfere with the body’s ability to signal satiety to the brain, thus increasing the odds of overeating. If you aren’t focusing on what you are eating and how you feel while you are eating, you may not recognize when you’ve had enough.

THE FIX: The next time you’re eating a snack or meal, be sure to sit down in a quiet, comfortable setting and unplug from all distractions such as your cell phone, computer, or TV.

Not-So-Healthy Habit #4: Over-restricting intake. Over restricting your intake can also lead to overeating. For many people, the idea of not being able to have something only makes them want it more. The same is true with food. Restricting certain food groups can also restrict certain nutrients that your body needs to function properly. For example, when an individual aims to restrict all carbohydrates, they are also restricting the good components of carbohydrates, such as fiber, vitamins, and minerals.

THE FIX: Rather than banishing the foods you love and depriving yourself of them, try allowing yourself to have them more frequently - just in moderation. For example, if you’re someone who finds yourself swearing to never eat ice cream again at the top of every week, only to find yourself indulging in an entire pint by Friday, try allowing yourself a small bowl or serving of ice cream several times each week to satisfy your cravings.

Take the time to enjoy your meal using these tips to avoid overeating at lunch today! What tips did you find to be helpful?

When it come to health, certain fats can have a positive effect, whereas other can negatively impact your health. All fats are equal from a caloric standpoint meaning they all contain 9 calories per each gram of fat no matter the type.  There are 3 main types of fat - saturated fats, monounsaturated fats, and polyunsaturated fats. The 2020-2025 Dietary Guidelines for Americans recommend that the
average individual aim to consume around 20-35% of total daily calories from fat. For an
individual who consumes around 2,000 calories each day, that is anywhere from 44 to 77 grams
of fat per day. Keep reading to learn more about the different types of fats and their effect on your
health and the food sources in which they are found!

Saturated Fats - The “Not So Healthy” Fats

Decades of research have shown that, when consumed in excess, saturated fats can
increase the LDL, or “bad” cholesterol levels in your blood, which could increase your risk of
heart disease and stroke, two of the leading causes of death for adults in the US. Saturated fats
are primarily found in animal-based foods such as beef, poultry, pork, full-fat dairy products
(butter, cream, cheese, whole milk) and eggs, but can also be found in “tropical” oils such as
coconut, palm, and palm kernel oils.
The American Heart Association (AHA) advises healthy individuals to consume less than
5-6% of total daily calories from saturated fat. For example, someone who consumes 2,000
calories per day should try to stay below 120 calories from saturated fat, or about 13 grams (9
calories/gram). You can decrease your saturated fat intake by opting for lean cuts of meat and
poultry without skin, choosing low-fat or fat-free dairy products, and swapping tropical oils for
vegetable oils, such as olive or canola oil.

Monounsaturated and Polyunsaturated Fats - The “Healthy Fats”

For optimal heart health, the AHA recommends making the majority of the fats you
consume monounsaturated or polyunsaturated fats, while limiting saturated fats.
Monounsaturated and polyunsaturated fats are both found in high amounts in various plant
based oils. Monounsaturated fats are rich in olive, canola, peanut, safflower and sesame oils, as
well as avocados, peanut butter, and many other nuts and seeds. In contrast, polyunsaturated
fats are found in soybean, corn, and sunflower oils in addition to walnuts, sunflower seeds,
soybeans and tofu. Polyunsaturated fats provide omega-3 and omega-6 fatty acids, nutrients
the body is unable to produce on its own. Additionally, monounsaturated and polyunsaturated
rich oils are a good source of Vitamin E, an antioxidant, which is often lacking in the standard
American diet. To increase your intake of these “healthy” fats - try consuming fatty fish
like mackerel, salmon and sardines at least twice a week, opting for plant-based oils over
“tropical” oils such as coconut and palm oils and incorporating more nuts and seeds into your daily diet.

Mindful eating is about tuning into your body’s hunger/fullness cues and cravings when eating. One uses mindfulness to acknowledge and honor any physical cues the body is feeling, and eating based off of those signals. So how is mindful eating different from dieting?

Most diets require you to restrict certain foods, food groups, or even a whole macronutrient. They tend to cause a sense of guilt when you do indulge in a particular food that is deemed “off limits,” and often times cause you to binge on those very foods down the road. Mindful eating does not require any restriction. Instead, by listening to your body’s physical cues and cravings, you are allowed to eat what you want, when you want, and stop when fullness is achieved or the craving is satisfied. Many people find that they feel more satisfied, and may even lose weight, when eating mindfully because they are more aware of their body’s signals.

Tips for Mindful Eating:

• Learn to differentiate between hunger and non-hunger cues. Are you hungry or bored?
• Eat when you feel hungry, do so slowly, and put down the fork when you feel full.
• Eat without distractions – turn off the TV, put down social media, and focus on your food.
• Learn to avoid phrases like “guilt” and “guilt-free” when talking about food. Food is not tied to morality, and therefore should not make you feel guilty.
• Appreciate your food – engage your senses by observing smells and flavors.
• Eat to maintain overall well-being – what foods will make you feel good? Eating cake all day every day will taste great at first, but it will get old very fast. You may find that your body begins to crave vegetables or lean proteins instead, as they will make you feel good afterwards.

How are you choosing healthy when it comes to food choices?  Do you find yourself being mindful at meals?

We are on the brink of a New Year and those looming resolutions start filling our head with what we should do or consider changing.  Keep a positive mindset to not allow resolutions to fall to the wayside in the New Year, allow them to become lifestyle changes.  Know that when you fall short, it's ok to give your self a restart.  Check out these nine nutrition-related New Year's resolutions to not only set, but stick to. 

1. Maintain or achieve a healthy weight. While this is a common goal for the New
   Year, maintaining or achieving a healthy body weight is essential for reducing
   your risk of many health related complications, including heart disease,
   decreased immunity, diabetes, certain cancers, osteoporosis, and infertility. Learn
   how to assess your weight status here.
2. Move more. Moving more often and participating in regular exercise can help
   you achieve and/or maintain a healthy weight, reduce your risk of chronic
   conditions, and even improve your mental health. The CDC suggests working
   your way up to anywhere from 75 minutes of vigorous-intensity exercise to 150
   minutes of moderate-intensity exercise each week.
3. Increase your fruit and vegetable intake. Fruits and vegetables are low in
   calories, but high in fiber, vitamins, and minerals, making them an excellent
   snack or side dish! Despite all of their benefits, only 20% of Americans meet their
   daily fruit intake recommendations, while just 10% eat enough vegetables!
   Adults should aim to consume around 1 ½ - 2 cups of fruit and 2 - 2 ½ cups of
   vegetables per day. Visit MyPlate.gov to determine what counts as “1 cup” of
   your favorite fruits and vegetables.
4. Eat and drink fewer added sugars. Added sugars are sweeteners and syrups
   added to foods during preparation to increase their sweetness. Added sugars
   contribute calories, but offer no other essential nutrients. When consumed in
   excess, it can be difficult to achieve a healthy eating pattern without taking in
   excess calories, which can result in weight gain and obesity, heart disease,
   and/or type 2 diabetes. Added sugars include brown sugar, corn and maple
   syrups, honey, molasses, and raw sugar. The Dietary Guidelines for Americans
   suggest limiting added sugar intake to less than 10% of total daily calories, or
   about 50 grams of added sugars each day for someone consuming about 2,000
   calories per day.
5. Cut back on your salt (sodium) consumption. Consistently high intakes of salt
   can lead to high blood pressure, a risk factor for heart disease and stroke, two of
   the leading causes of death for adults in the US. Despite the American Heart
   Association’s recommendation to consume <2,300 mg of sodium daily, the
   average adult actually consumes closer to 3,400 mg of sodium each day, almost
   150% of what is recommended! Although it is a common misconception to
   believe that salt intake can be controlled by simply removing the salt shaker from
   your table, about 75% of salt intake actually comes from prepared and packaged
   foods, such as pasta sauce, soups, canned foods, and condiments.
6. Consume less saturated fat. Like salt, excessive consumption of saturated fat
   can affect your LDL, or “bad”, cholesterol levels and increase your risk of heart
   disease. Saturated fats are primarily found in animal products, including beef,
   pork, lamb, poultry (especially with skin), eggs, cheese, butter, and other full-fat
   dairy products. They are also found in tropical oils, such as coconut, palm and
   palm kernel oils, and many baked and fried foods. The American Heart
   Association suggests consuming <5-6% of total daily calories from saturated fat.
   For an adult who consumes around 2,000 calories per day, that is around 120
   calories, or about 13 grams of saturated fat each day (9 calories/gram fat).
7. Cook at home more. In addition to helping you save money, cooking at home
   more often can help you reduce the total amount of calories, fat, and sodium
   consumed at that meal, making it easier to manage your weight and overall
   health.
8. Limit alcohol intake. Alcohol is associated with various short- and long-term
   risks, such as accidental injury, violence, certain cancers, high blood pressure,
   and mental health issues. Alcohol is also a source of calories and does not offer
   any nutritional benefit. Most professional organizations agree that men should
   limit alcohol intake to <2 beverages per day and women should try to consume
   <1 alcoholic drink per day.
9. Drink more water. Adequate water intake is essential for maintaining healthy
   digestion, removing wastes from the body, and preventing dehydration. The
   amount of water you should consume is based on many factors including your
   age, body size, and activity level, as well as the climate in which you live. The
   easiest way to determine if you are drinking enough water is to observe the color
   of your urine. If you are consuming enough, your urine should be a pale yellow,
   whereas if you are not, it will likely be a very bright or dark yellow. Speak to your
   physician or registered dietitian/nutritionist to determine your individual fluid
   needs.
   
   

As a fitness manager, people frequently ask me how they can lose “this” as they aggressively squeeze their belly. In response with a smile, I ask them if they have a minute to talk about it. As common as this question is, it’s very hard to give an answer that satisfies. It’s a concern most of us have because we associate a trim belly with health. There’s no single magic pill, exercise, food, or ritual that will help bring back the desired abdominal aesthetic. Fortunately, there are several simple steps that can be taken to reach a healthier body composition. Here are three ways older adults can fight belly fat as they stay safe at home:

1. Substitute Whole Grains for Sweet Treats

Up until recently, I was never much for sweets. Brownies, cookies, and chocolate really had no appeal to me. Unfortunately, spending more time at home has made their siren song grow louder. Here are some healthy substitutes. Whole grains like quinoa, barley, and oats are naturally very filling. Filled with complex carbohydrates and dietary fiber, they are a little more challenging for our bodies to digest quickly. This is a good thing! Sugary treats are okay once in a while, but we should turn our attention to more complete alternatives when our bellies and brains are in the mood for a quick fix. This can be really challenging at first, but it does get easier for most people after a week or two. In the long run, your belly will thank you!

2. Substitute Water, Seltzer, or Diet Soda for Alcoholic Beverages

I might get some dirty looks for this one, but I’m okay with it! Alcoholic beverages are a delight for most of us, but drinking too much alcohol is a sure-fire way to gain some poundage. Fortunately, there are some tasty, although buzz-less, alternatives. Cold water can be surprisingly satisfying, and adding some bubbly, lightly flavored seltzer to the mix might just do the trick. Diet soda is not without its controversy, and I see it as a personal choice very much like alcohol consumption. From a purely belly fat fighting perspective, I think most people would be better off having a drink of diet soda compared to an alcoholic beverage. Whatever it may be, the takeaway is to consider substituting some of your alcohol intake with a lighter alternative.

3. Set a Fitness Goal

If you’re not interested in moving up in pant size, you may want to set a fitness goal that you can achieve while staying home. I’m keeping this vague because sometimes doing anything is better than doing nothing at all. The previous two ways to fight belly fat were focused on controlling the caloric energy you consume. This part is about controlling the caloric energy you put out. A great goal to work up to is getting at least 30 minutes of moderate intensity aerobic activity on most days of the week. Combine this with two or three strength training sessions per week, and you’re well on your way toward a trimmer waistline! If you’re ready for that goal, great! If not, work on creating a goal that’s right for your personality, experience level, and abilities. The important thing is that you set some kind of fitness goal that you can achieve. Remember, you’ll probably feel better reaching an easy goal than failing to reach a hard one.

I’ve said it before, staying home is challenging. In many ways, it is harder than ever to fight fat and weight gain at home. In a time of apparent helplessness, we can enjoy control over aspects of our health. If you’re like me and sweets are calling your name, consider replying with a hearty meal that includes whole grains and vegetables. If alcohol has been flowing with ease, think about replacing a drink or two with a lower calorie choice. If 2020 so far has left you feeling powerless, take the power back by achieving a simple fitness goal! These suggestions are meant to be encouraging, not restrictive.

One of my favorite things to do during summer in Indiana is to visit the various farmers’ markets around town. As a dietitian I am a sucker for the fresh fruits and veggies, but I also love the homemade desserts, candles, pasta, kettle corn, fresh flowers, and other wonderful items you can find.

The Top 5 Reasons to Shop at Your Local Market

Here are my top 5 reasons why visiting your local farmer’s market is a must.

1. Support the local community. Since the produce is grown and purchased locally, the money remains in the community and stimulates the local economy. Also, when you shop at the farmers’ market you are cutting out the middle man, and the product is generally less expensive than if you purchased it in the grocery store.
2. Eat foods that are in season. Farmers’ market produce is picked ripe and sold soon after picking. Supermarket produce, on the other hand, can take up to two weeks to travel from the farm to the store, even when it is in season. The produce tastes richer and more flavorful and the nutrients are better retained. This handout for Indiana allows you to see which produce is in season so you can plan ahead for meals and shopping on your next outing. If you don’t live in Indiana, check with your local government websites to see if they have a similar calendar.
3. It’s good for you. The average American eats 4.4 servings of fruits and vegetables per day. The current recommendations are 9 servings per day. Picking up multiple servings of fruits and veggies and incorporating them into recipes, meals, and snacks is a great way to get closer to the 9-serving-per-day-goal. This will guarantee you are meeting your recommended vitamin and mineral nutrition requirements, increasing your daily fiber intake, and acquiring cancer-fighting antioxidants. Locally grown produce is also lower in pesticides and chemicals.
4. You can talk to the farmers who grew the food you are about to eat. You can meet the farmers who grew your food, ask when it was picked, how it was grown, and ways to prepare it. When else do you get the opportunity to learn so much about what you are putting in your mouth?
5. There is certain to be one that fits your location and schedule. I love being able to go to the local farmers’ market close to work on my lunch break mid-week to grab items to get me through the rest of the week. Saturday mornings it’s off to the farmers’ market closer to my house to purchase goodies for the weekend and first part of the next week. To find out farmers’ markets close to you, check out the Farmers Market Directory on the USDA website.

An Inexpensive Place for Healthy Eating

Whether you are picking up items for tonight’s dinner or for the whole week, the local farmers’ market is an inexpensive, healthy alternative to the grocery store. Try to get there early to get the best variety and options. Not all vendors accept credit cards, so be sure to have cash on hand. Finally, bring along your own reusable grocery bag to put all of your goodies in so it is easier to carry home your fresh, delicious finds.

Whole grains have been advertised as being part of balanced diet for as long as I can remember. Specifically, bread and cereal companies are careful to emphasize their importance as a quality source for whole grains in their marketing messages. So, why are they so special and why are they essential for a balanced diet? I will get to that in a second, but first, let’s start with what is considered a “whole grain.”

The processing that a grain goes through is what determines whether or not it can be considered whole. When a grain is processed it is stripped of most of its outer shell and other nutrient dense components, leaving just the starchy inner layer that does not have  significant nutritional value other than acting as a carbohydrate.

The anatomy of a whole grain has three important components to it, which include the bran, the endosperm, and the germ. All of these different parts have unique health benefits to them and they all need to be present for the grain to be considered whole. The outer layer of the grain is the called the bran and it is chewy and fibrous. It contains a large amount of fiber and other nutrients such as antioxidants, iron, zinc, and B vitamins. The next part of the grain is the germ, which is the base for growth for each whole grain kernel. Antioxidants, healthy fats, and B vitamins can all be found inside the germ. The last part of the grain is the endosperm. The endosperm is the soft and chewy middle part of the grain that is left over after the germ and bran have been stripped away through the refining process. This only has a small amount of minerals and B vitamins and mainly acts as a source of carbohydrates.

Grains that have all three components (bran, germ, and endosperm) can be considered a whole grain. If it’s missing one or more components, then it is considered a refined grain. An easy example would be brown rice and white rice. Brown rice is a whole grain because it is still covered by the bran and has the germ intact, making it more fibrous and tougher to chew. White rice is a refined grain because it has had the bran and germ removed leaving just endosperm which is soft and easy to chew. 

Now that you know more about whole grains and how they are classified, let’s look at some of the health benefits of grains and why they are an essential part of a balanced diet. One of the major benefits of whole grains is their ability to reduce your chances of developing cardiovascular disease. The fiber in whole grains is essential for preventing cardiovascular disease, because fiber has been shown to lower triglycerides, cholesterol; it can also help regulate insulin levels. All of these different effects help to lower the chance of developing cardiovascular disease.

Whole grains can also be protective against type 2 diabetes; because whole grains are low on the Glycemic Index they do not cause your body to release a surge of insulin when eaten, rather they cause a steady release of insulin. The nutrients and fiber in the whole grains also help with insulin sensitivity which greatly help to reduce blood sugar spikes. 

Health Bonus: Whole grains can also help with digestive health. All of the fiber and other nutrients in grains can help with healthy bowel movements and reduce the chances of constipation.

With all of these health benefits and disease fighting properties, whole grains should become a staple in your diet. Start to reduce your intake of refined grains and start looking for grains that labeled as being whole, such as: whole wheat bread, brown rice, and quinoa. Your body will thank you!

Attention football fans: its playoff time, and with the playoffs comes squeezing into man caves, yelling at the television, eating pizza and wings, and drinking beer. But what if we could change how we hosted football parties to make them healthier for you and for friends and family? I’d like to offer some healthy alternative recipes to make your football events a blast for your friends without expanding your waistline.

First things first, always buy your own food from your local grocery store instead of going to the local pizza joint or fast food restaurant. Cooking at home with fresh ingredients gives you a lot more control over how food is prepared so that you might avoid extra calories or less-than-desirable ingredients that can come in fast food items. Also, always have a veggie/fruit plate handy! We all love to graze so be prepared for healthy grazing items for your fans. Now for some fun, and healthy recipes!

Ginger Garlic Shrimp

Nutrition Facts: Serving Size 1 Cup, Calories 110, Fat 1.5 Grams, Cholesterol 85mg, Sodium 234.5mg, Potassium 110mg, Protein 10.6g.

Ingredients:

• 1/2 cup vegetable oil
• 1/4 cup finely chopped parsley
• 2 Tablespoons minced garlic
• 2 Tablespoons finely chopped basil
• 1 Tablespoon minced fresh ginger
• 2 Tablespoons fresh lemon juice
• 2 teaspoons kosher salt
• 1 teaspoon crushed red pepper
• 2 1/2 pounds large shrimp, shelled and deveined

Cooking Instructions: 

1. In a large bowl, mix the vegetable oil with the parsley, garlic, basil, ginger, lemon juice, salt and crushed red pepper. Add the shrimp and toss to coat. Cover and refrigerate for at least 2 hours and up to 4 hours.    
2. In a medium saucepan, heat the vegetable oil. Stir in the ginger, garlic and lemongrass and cook over moderate heat until fragrant, about 2 minutes. Add the tomatoes and cook over moderate heat, stirring occasionally, until slightly thickened, about 10 minutes. Let cool to room temperature, then stir in the lime juice and cilantro. Season with salt. Transfer the sauce to ramekins.
3. Light a grill. Loosely thread the shrimp onto 10 skewers. Grill over moderately high heat, turning once, until lightly charred and cooked through, about 5 minutes. Transfer the shrimp to plates and serve with tomato sauce.

Teriyaki Sesame Chicken Skewers

Nutrition Facts: Serving Size 2 Skewers, 110 calories, Total Fat 2g, Saturated Fat 2g, Carbohydrates 2g.

Ingredients:

• 15 ounces teriyaki sauce (no more than 2g sugar per serving)
• 6 Tablespoons sesame oil
• 1/4 teaspoon minced garlic
• 1 lemon, juiced

Cooking Instructions: 

1. Special equipment: 30 (8-inch) bamboo skewers
2. Soak bamboo skewers in water for 1 hour to keep from burning later.
3. Mix all marinade ingredients together in a non-reactive container large enough to hold all of the chicken. Cut chicken into 1/2-inch strips and submerge them in the marinade, cover, and refrigerate for at least 1 hour.
4. Preheat oven to 375 degrees F.
5. Thread 1 chicken strip on each skewer towards end of the stick, and line up on a sheet pan. Place in oven and bake for about 30 minutes, or until fully cooked through. Sprinkle with sesame seeds before serving.

Sweet Potato Skins

Nutrition Facts: Serving Size 1 Ounce, Calories 140, Total Fat 7g, Saturated Fat 2g, Cholesterol 5mg, Sodium 140mg, Carbohydrates 15g, Dietary Fiber 3g, Protein 4g, Sugar 3g.

Ingredients:

• 6 medium sweet potatoes (about 2 1/2 pounds)
• 3 Tablespoon extra-virgin olive oil
• 1 cup shredded part-skim mozzarella
• 2 Tablespoons grated Parmesan
• 2 scallions, thinly sliced
• 1/2 cup salsa Verde
• 1/2 avocado, pitted and cut into small pieces
• 1 cup black bean chips, crushed

Cooking Instructions: 

1. Position an oven rack in the top of the oven, and preheat to 350 degrees F. Put the sweet potatoes on a rimmed baking sheet, and bake until fork-tender, 40 to 50 minutes. Let cool completely. (The potatoes can be baked, cooled and refrigerated a day ahead.) Split each in half lengthwise, and scoop out most of the flesh, leaving about a 1/4-inch border all around. (Save the scooped-out flesh for making mashed sweet potatoes later.)
2. Preheat the oven to 400 degrees F. Put a rack on a rimmed baking sheet. Arrange the potato skins skin-side up on the rack, and brush with 2 tablespoons of the oil. Bake until the skins are slightly browned, 20 to 30 minutes. Let cool completely, then cut each in half crosswise.
3. Arrange the pieces skin-side down on the rack, and sprinkle each with mozzarella, Parmesan and scallions. Bake until the mozzarella melts, 8 to 10 minutes. Remove the potato skins from the oven, and drizzle with the remaining tablespoon of oil. Top each with some salsa Verde and avocado. Sprinkle with crushed chips.

Notice how these dishes are very similar to regular party cuisine? Just tweaking a couple of ingredients can make a big difference to the quality of the recipe. If you compare the chicken skewers to buffalo chicken dip, the average amount of calories per serving size is around 1000 calories compared to 110 for 2 chicken skewers. These recipes are not only good for you nutritionally, but these recipes are a unique way to stand out from your other friends while rooting on your favorite team. Now get out there and give these recipes a try or try transforming YOUR favorites!