You can enjoy the flavors of the season without overloading on unhealthy foods. This crustless pumpkin pie is sweetened with banana to reduce the added sugar. A small amount of whole wheat flour in the pumpkin filling creates a dessert that can be sliced and served like any pie. Without the crust, you save calories and saturated fat.

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Take advantage of what you can control.

During the holidays, we are constantly offered unhealthy meals and high-calorie desserts. Healthy eating may seem impossible, but you have more control than you think. When you have parties to attend, take special care to eat healthily before and after those events. Meals should be low-calorie and loaded with fruits, vegetables, and lean protein. Limit snacking, and choose a healthy breakfast, like an apple cinnamon avocado smoothie, instead of a pastry on the days you have social events. Taking control of the times you are not celebrating can help you avoid holiday weight gain.

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Weight loss boils down to creating a calorie deficit. This can be accomplished by eating fewer calories or by burning more calories through physical activity. It's often debated whether changing the diet or increasing exercise is the better method, but research supports that long-term weight loss is best achieved by using a combination of both. If we rely only on dietary changes or increased exercise to lose weight, problems could arise.

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These simple biscuits are made with olive oil and almond milk to reduce saturated fat. We have also used whole-grain flour to add dietary fiber. The sweet flavors of apple and cinnamon make them a delicious substitute for higher-calorie baked goods like cinnamon rolls and Danishes.

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Many people fail to exercise their calves, rotator cuffs, forearms, hip flexors, and lower backs. These five exercises will help you strengthen these key areas.

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A salad shouldn't make you feel like you are eating rabbit food, nor should it be so loaded with fat and calories that it is no longer nutritious. A healthy salad is hearty enough to keep you full and balanced in essential nutrients. As you build a healthy salad, keep these five components in mind.

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Brussels sprouts are cruciferous vegetables that are loaded with health benefits. They contain some of the highest amounts of phytonutrients called glucosinolates, known for their ability to protect against cancer. This easy Brussels sprouts recipe is elegant enough to be a holiday side dish yet simple enough to serve with grilled fish or chicken any night of the week.

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The triceps are the muscles extending along the back of the upper arms. Exercises that effectively train the three main areas of the muscle are essential to strengthening and toning it. Training these muscles does not require a big-time investment, and many exercises require no equipment. The American Council on Exercise researched the most effective triceps exercises. For the best results, include these moves in your training plan.

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Role of Vitamin C

Most people associate vitamin C with boosting the immune system, but its role in health is much more significant. It is involved in protein metabolism and the biosynthesis of collagen, which makes up the connective tissue of joints. Vitamin C also enhances the absorption of non-heme iron (iron from plant-based foods).

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Pairing whole wheat pasta with white beans is a delicious vegetarian option for boosting protein and fiber. This recipe also incorporates vitamin-rich dark leafy greens and immune-boosting mushrooms for a quick and healthy meal.

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