Pumpkin Spice Protein Shake
We are in that tempting season. The lure of the infamous Pumpkin Spice Latte at Starbuck’s is calling. Did you know, however, that there is a healthier, nutrient-packed alternative that has the same yummy kick without all the calories, sugars, and additives?
At Living Well, we pack a punch in our Pumpkin Spice Protein Shake– perfect for breakfast, lunch, or a snack. Please check out the the comparison of these two beverages, and remember, liquid is absorbed faster into the bloodstream–so taking in vitamins, minerals, fiber, and other nutrients will make your body smarter and stronger than tons of sugar, artificial additives, caffeine and fat.
Solutions 4 Pumpkin Spice Protein Shake: 
water, ice, 2 scoops of protein powder (vanilla or chocolate), dashes of cinnamon, nutmeg, allspice, and 1/2 cup canned organic pumpkin
Calories: 187
Protein: 21 g
Carbohydrate: 21 g
Sugar: 3 g
Fiber: 10 g
Fat: 3 g (1 g saturated)
Sodium: 80 g
Full of vitamins, amino acids, minerals, probiotic, and digestive enzymes. lactose-free, organic, gluten-free
Starbuck’s Pumpkin Spice Latte: Grande with non-fat milk, whipped cream
Calories: 330
Protein: 14g (coming strictly from non-organic lactose-containing cow milk)
Carbohydrates: 52 g
Sugar: 50 g (this is 2.5 days worth of recommended sugar intake–as much as a soda.)
Fiber: 0 g
Fat: 7 g (4.4 saturated)
Caffeine: 150 mg

Around the World In A Week: 5 Ethnic Cuisine Ideas To Cook At Home

Are you tired of preparing and eating the same old meals? Expand your culinary horizons and take a trip around the world with these healthy and tasty cuisines.

We have selected 5 fast and easy meal ideas that you can create at home. You may need some specialty ingredients for some of these cuisines, but there are a lot of supermarkets that offer a broad range of ethnic ingredients.

Chow Mein

Chow Mein is one of the most popular Chinese takeout items in the United States.  It’s an easy dish to prepare and the end results are always satisfying.  Just add some shredded vegetables, some protein –either seafood, beef, pork, chicken – and you’ll be having the perfect Chinese noodles that is cheap, filing and satisfying.


Bibimbap is a signature Korean dish that is served in a bowl. In 2011, this famous Korean dish was listed as number 40 in the World’s 50 most delicious foods compiled by CNN.

Served with steamed rice, lots of vegetables and meat, Bibimbap is not only healthy and delicious, it is also visually appealing.

Irish Beef Stout Stew

Preparation and cooking time may take a couple of hours, but this melt-in-your-mouth soup is so flavorful that you can easily forget how much time it took to prepare this dish.

Chicken Adobo

Take a journey to the Philippines with this succulent chicken dish. Prepared by stewing chicken in soy sauce and vinegar, this should not be mistaken with Mexican adobo.

This dish is surprisingly very simple for how much flavor it has. Serve it with rice and see the delight on everyone’s face!


Japanese cuisine can seem daunting to make at home. But once you have found the right recipes and techniques, you will then realize that it’s not that complicated after all.


Oatmeal is loaded with soluble fiber while yogurt is high in protein. These foods are recommended as it helps you feel full while lowering your bad cholesterol levels; thus, making them a true breakfast super food.

You have probably tried a whole bunch of toppings but if you are tired of the same old oatmeal toppings, feel free to get creative and try out some of these healthy toppings. Read on as we give you a rundown of a few tasty toppings to make your breakfast a bit more interesting.


Healthy Oatmeal and Yogurt Toppings You Should Try

Instead of using dried fruits, which are high in sugar, it would be best to opt for fresh fruits like mango, pineapple, banana, apple and others, but experts suggest using blueberries.

Numerous studies show that blueberries can help thwart cancer cells, improve memory and prevent heart diseases.

Cacao nibs

If you are a chocolate lover who wants to add chocolate in every food you eat, you are free to do so but make sure to use cacao nibs. These crunchy bits have a subtle dark-chocolate flavor that is perfect for your yogurt and oatmeal as they add a hefty crunch to your meal.

Cacao nibs are loaded with antioxidants, making it a true super food. Best of all, it has no sugar content so you are free to indulge on chocolate without the guilt.

Pumpkin seeds


With its great benefits, experts recommend that everyone should consume this healthful seeds. Studies suggest that pumpkin seeds are capable of blocking the growth of cancer tumors. Pumpkin seeds are especially beneficial for prostate cancer. They are also high in Vitamin E, zinc and tryptophan.


A dash of cinnamon would add a tremendous amount of flavor to your meal. Another reason why you should use this spice is because it helps lower insulin levels; thus, balancing your blood sugar level.

Yogurt is high in milk sugar. Cinnamon can offset its sugar content. Since you don’t want too much sugar in the morning, you might want to add cinnamon to your yogurt or oatmeal.

Tasty ways to use coconut oil:
*Fry eggs in coconut oil using 1-2 Tbs @ medium high heat
*Add 1 Tbs raw coconut oil in protein shake
*Add 1 Tbs raw coconut oil to warm baked sweet potato and it will melt like butter!
Coconut Chicken Curry


In a frying pan sauté garlic, onion, ginger, with coconut oil. Add the cut-up chicken, slightly brown the chicken. Add chicken stock, simmer for 15 minutes. Add salt, black pepper and curry powder. Cover the pan. Continue cooking for another 5 minutes. Dissolve coconut flour in 1/4 cup of water. Stir it into the pan. Continue cooking for another 5 minutes. Serve over brown rice and with a salad


Winter Squash Soup

Servings: 4
Preparation Time: 30 minutes

  • 1 lb butternut squash, peeled and cubed
  • 1 cup red lentils soaked and drained
  • 1 Roma tomato, diced
  • 1/2 cup shredded coconut
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1/4 cup minced onion
  • 1/4 cup diced red pepper
  • 4 cups water, add more if needed
  • 2 tablespoons coconut oil
  • 1 teaspoon ground mustard
  • 1/4 teaspoon crushed red pepper
  • 1 minced garlic clove
  • 1 1/2 teaspoons kosher salt
  • 1 tablespoon honey
  • 1 lemon, juiced
  • 1/2 cup minced cilantro

In a large soup pot, combine the squash, lentils, tomato, coconut, curry, cumin, onion, red pepper and enough water to cover. Bring to a boil and reduce to low and simmer for 20 min. covered. Remove the cover and simmer another 10 min.

To temper:

In a small skillet, warm the coconut oil until hot. Add the mustard, red pepper flakes, garlic and salt. Stir the and cook for 10 seconds. Then put a ladle full of soup into the skillet. It will sizzle. Stir and add the contents of the skillet to the soup and stir. Finish with the honey, lemon juice and cilantro. Stir and serve.

Christmas may be over, but New Year is another occasion that most people are preparing for. So, to help you with your holiday planning, here’s a dessert that will give you that awesome taste but is light enough that you’re free to enjoy it without having that guilty feeling.

This cheesecake has a subtle peppermint flavor; thus, making it a great dessert this holiday season. You can also sprinkle it with crushed candy canes to give it an extra crunch and minty flavor.

Preparation time: 15 minutes

Cooking time: 30 minutes

Total time: 45 minutes



½ cup low fat Honey Graham cracker crumbs

1 8 ounce pack fat-free cream cheese, softened

1 8 ounce pack reduced fat cream cheese, softened

2 egg whites

1 egg

½ cup sugar

2 to 3 drops of red food coloring (optional)

1 ½ tsp peppermint extract

Mini candy canes for garnishing



  1. Preheat the oven to 350 degrees.
  2. Place the graham cracker in a sealed plastic bag and crush them using a rolling pin to make the crumbs.
  3. Get a loose-bottomed baking pan or an 8-inch springform and spray it with nonstick spray.
  4. Cover the base and side of the pan with a foil wrap. Then, press the crumbs to the base of the pan and bake it for about 8 minutes.
  5. Get a large bowl and beat the sugar and cream cheese together. Mix them until it becomes smooth.
  6. Add in the egg and mix well. Continue beating and add in the egg whites one at a time.
  7. You can also add peppermint extract if you want. Add a few drops of food coloring to give it that light pink color.


  1. Pour the cream cheese mixture into the pan.
  2. Put the cheesecake in a shallow roasting pan. Don’t forget to add hot water. This is important as the steam will help prevent the cheesecake from cracking.
  3. Bake it for around 30 to 35 minutes until the center is almost set.
  4. Let it cool for about 15 minutes. Then, remove it from the pan.
  5. Refrigerate for at least 4 hours.
  6. Serve chilled.

Indulging on classic dishes like pumpkin pie, hot chocolate, mashed potato and prime ribs is a part of the holiday fun. However, taking in too much of these could make you feel heavy and bloated. Luckily, there are a few healthy tweaks that you could do in order to help lighten up your favorite holiday treats without sacrificing the taste and your figure as well.

Cheese tray

When serving cheese, try to incorporate reduced-fat cheeses to your usual cheese selection. This way, health-conscious individuals shall have better options. Also, don’t forget to round up your cheese tray with whole grain crackers and fresh fruits like pears, apples, figs and grapes.

Mashed potato makeover

Though potatoes by themselves offer a long list of nutrients like Vitamin C and potassium, you’ll be sacrificing its nutritional integrity by adding in loads of fattening ingredients like heavy cream, butter and whole milk.

To lighten up this tasty treat, use low fat buttermilk instead of full-fat dairy. Plus, ramp up the flavor by adding in spices and fresh herbs like roasted garlic or chipotle pepper.

Slim with skim

During the Christmas season, it’s fine to indulge on peppermint lattes and hot chocolate. However, considering the amount of food you’ll be taking in, it is best to trim down on the calories where you can. So, instead of whole milk, request for skimmed milk. By doing so, you could save up to 100 calories per 16 ounce serving.

Cut the crust

If you’re the type of person who eats pumpkin pie just for the filling, you might want to skip on the crust completely. By doing so, you could shave off at least 100 calories per slice.

Stick to your usual filling recipe and pour it into individual ramekins. Then, bake it until it sets. Top it off with whipped cream and you’ll get a delicious pumpkin custard with a cute presentation to match.

Rethink your roast

For meat lovers, a holiday celebration would never be complete without a perfectly cooked slab of prime rib. However, at 720 calories per 6 ounce slice, the stats alone could make your heart skip a beat.

For an equally tasty meal without all the damage, you might want to consider lean beef tenderloin since it has about half of the calories. If this does not work you, you could also try other lean holiday entrees like pork tenderloin or roast turkey.


Healthy eating is not about depriving yourself from the food you love or maintaining a slim figure. It’s about staying as healthy as possible and feeling great about it. Fortunately, this could all be attained by sticking to some nutritional basics and applying them to your daily diet.

In this article, we’ll help you plan and create healthy and tasty meals and expand your range of healthy and delectable food choices. Read on and enjoy the perks of sticking to a healthier eating habit.


Instead of obsessing yourselves over calorie counts and measuring food sizes, think of your diet in terms of freshness, variety and color. By doing this, it would be easier for you choose a variety of healthy foods without the complications of counting calories and serving sizes. Focus on the foods you love, create easy recipes and incorporate fresh ingredients.

Make gradual changes

Shifting to a healthier diet cannot be done overnight. That’s not realistic either. Also, a person who tries to change everything at once tends to cheat or easily give up on their new diet plan.

Take small steps such as adding a vegetable or fruit to your diet once in a while. Also, when cooking, you could switch from butter to olive oil. As you start to adapt to these changes, feel free to add in more healthy foods into your diet.

Incorporate exercise and water in your diet

Water helps flush out toxins and waste products in our system. With the lack of water in our body, this could result to dehydration; thus, causing headache, lack of energy and tiredness. Staying hydrated is important.

Most people mistake thirst for hunger. Drink a glass of water to know if you are really hunger or you’re just thirsty. This could also be helpful for people who are on a diet.

Find an activity that you enjoy and add it to your daily routine, just like adding in a few fruits and vegetables in your diet every day. Exercise comes with a long list of benefits. And you can get all these by staying active and spending a few minutes a day exercising.

By adhering to a regular exercise program, plus, incorporating a few servings of healthy foods, you are on your way to a healthier lifestyle.

If your kids love chicken nuggets, you should consider trying this recipe. After tasting this, you’ll surely find it hard to go back to the frozen nuggets you usually buy. These gluten-free chicken nuggets are incredibly crispy. Dip them in sour cream horse radish sauce, and your kids will surely love them.

Preparation time: 15 minutes

Cooking time: 10 minutes

Total: 25 minutes

Makes:  4 to 6 servings



3 skinless, boneless chicken breasts

½ cup gluten-free all purpose flour mix

1/8 teaspoon fresh ground pepper

½ teaspoon salt

1 tablespoon olive oil and 1 large egg, whisked together

½ cup freshly grated Parmesan cheese

1 teaspoon gluten-free Italian herb seasoning

1 cup crushed gluten-free panko flakes

¼ cup canola oil for frying

¼ cup olive olive oil for frying



  1. Place the chicken breasts between 2 sheets of waxed paper. Pound them using a meat mallet until they are about ¼ inch thick.
  2. Use a sharp knife and cut the pounded breasts into 2-inch strips. Then, cut the strips into 2×2 inch nuggets.
  3. Have 3 8-inch baking dishes ready. Use the first dish to combine the gluten-free all purpose flour mix, pepper, salt and seasonings.
  4. Using the second dish, combine the olive oil and the egg. Whisk them thoroughly.
  5. Using the third dish, combine the grated Parmesan cheese and the gluten-free panko flakes.
  6. Coat the chicken strips in flour mixture. Then, dip them in the egg and olive oil mixture. Lastly, coat them with Parmesan cheese and panko flakes mixture.
  7. Place the chicken strips on a large baking sheet which is lined with parchment paper.
  8. Refrigerate the nuggets for about 30 minutes before frying them.


  1. Using a large heavy skillet, heat the canola oil and olive oil mixture over medium high heat.
  2. Add in the chicken nuggets and cook for about 4 minutes until golden.


Since this is a gluten-free recipe, always make sure that the tools, pans and utensils are also gluten-free. Plus, don’t forget to read the labels. Some manufacturers change the formulation of their products without notice.

1 cup serving:

11 g protein
114 mg sodium
4 g fat
143 calories
Traditional “Cream of Mushroom Soup/Fried Onion” Green Bean Casserole:
3/4 cup serving:
3 g protein
530 mg sodium
9 g fat
161 calories
Aunt Frannie’s “Healthy Twist” on Green Bean Casserole, Amy Richardson, CNT: (Download pdf. here)
1/2 onion, sliced
4 cups fresh green beans
1 3/4 cups plain greek yogurt
1/4 cup fresh grated parmesan cheese (plus 1 TBS for garnish)
1/4 cup panko style bread crumbs (plus 2 TBS for garnish)
2 TBS olive oil
dashes nutmeg if desired
dashes sea salt
dashes crushed red pepper
Nutritious and Delicious Green Bean CasseroleNutritious and Delicious Green Bean CasseroleNutritious and Delicious Green Bean CasseroleNutritious and Delicious Green Bean Casserole








Preheat oven to 350 degrees.
Heat skillet to medium high with 2 TBS olive oil
Add sliced onions and saute until soft. Add green beans and blanche/saute until slightly cooked.
Add spices.
In mixing bowl: mix hot green bean and onion mixture with yogurt. Add parm and panko. Mix thoroughly and pour and spread into 8×8 square baking dish. Top with remaining TBS of panko and parm.  Bake @ 350 for 25 min. on middle rack until bubbly and browning. Brown an extra 2 minutes on top rack on “broil” setting but careful not to burn.
*Note: add sliced mushrooms to skillet if desired.
*Note: double or triple if serving more than 5-6 people.
This recipe packs more protein, less sodium, and less fat. It’s nutrient dense and doesn’t have artificial fillers, and is easier to digest than traditional casseroles.

These oatmeal breakfast cookies are perfect for the whole family!

Serve them up for breakfast, a quick afternoon snack, or a late night sweet tooth.
Your taste buds will be satisfied!

This recipe from http://www.blossomtobefit.com/ is packed full of nutrition and is a great replacement for high calorie and sugary cookies.


1 can white beans
1 c almond milk
2 cups old-fashion oats
1/2 cup baking stevia in the raw
4 Tbsp PB2 powder
1 scoop vanilla Shakeology (or protein powder of choice)
1/2 tsp baking soda
1/4 cup dark chocolate chips

Preheat oven to 350
1. Wash and drain white beans. In blender or food processor puree beans
2. Add almond milk, stevia, PB2 powder, shakeology, and baking soda
3. Blend until ingredients are evenly distributed
4. In a separate bowl, pour in outs and chocolate chips.
5. Add wet mixture to oat/chocolate chip mixture.
6. Mix ingredients with spoon until evenly distributed
7. Spray baking sheet with non-stick spray
8. Use an ice cream scooper to spoon cookie dough balls onto sheet.
9. Bake at 350 for 10-12 minutes or until golden brown