But that’s just me. As for who CAN control herself, it’s our health + fitness expert Cara Weaver, here to talk about portion control (she covered this in her Healthy 101 seminar last week), and we snapped some fun (or in some cases, depressing) photos of serving sizes. Let’s dig in!

The growth in Americans’ waist sizes are directly linked to the growth in portion sizes! We are over-served everywhere we go, even at “healthy” venues. Too much of a good thing is true, so no matter how clean we eat, we have to understand how much is enough for our OWN bodies!

And just as important as controlling the amount on the plate/bowl (or wine glass!) is knowing the nutritional value of each serving size so you can quickly assess what your meal or snack should be made up of. I’m also working on a list of fat-burning foods for release later this year.

Let’s check out some common eats:

Boar’s Head turkey breast | 2 oz. serving = 60 calories, 0 g carbs, 1 g fat, 13 g protein

A serving is a pretty decent amount, and look at those waistline-friendly stats! This is definitely enough for a sandwich (or a quick, high-protein snack) and you could use a little more than the serving size if you aren’t pairing it with a bunch of cheese, mayo, etc. Just watch for sodium; I often get the low-sodium selection.

Sabra roasted garlic hummus | 2 tbsp. serving = 70 calories, 5 g carbs, 5 g fat, 2 g protein

While hummus has 5 g fat, only 1 g is saturated, so it’s definitely not bad for you. It’s a great snack with veggies–the problem is that we tend to go overboard with crackers or those to-die-for baked pita chips. Bottom line: Chow down, but in moderation. (Also, that portion size should be a tad larger–looks like Ashley took a few chip dips.)

Newman’s Own Lite Italian dressing | 2 tbsp. serving = 60 calories, 1 g carbs, 6 g fat, 0 g protein

Look at that teeny-tiny pour! Salad dressing can ruin the skinny factor of a healthy salad in an instant. I recommend making your own (or using extra virgin olive oil, vinegar, salt, and pepper) or just a drizzle of store-bought dressing.

The stats of this dressing certainly aren’t bad, but just be aware of how much you’re using. And the key is tossing it really well–putting your salad in a covered container (a la Whole Foods), drizzling some dressing on it, and shaking it like a Polaroid picture (but harder) is the key for coating every last piece of lettuce.

And now…..the one you’ve all been dreading:

Tostitos Crispy Rounds tortilla chips | 28 g serving = 140 calories, 18 g carbs, 7 g fat, 2 g protein
Tostitos medium chunky salsa | TWO 2 tbsp. servings = 20 calories, 2 g carbs, 0 g fat, 0 g protein

Yes, ladies and gents, that is a whole 13 CHIPS!

And we did two servings of salsa because who has ever eaten one serving of salsa in life? No one. Salsa is fine and dandy to eat anytime (it can be nutritious, especially if it’s homemade), but the chips and their empty, vicious calories will get you (especially those greasy restaurant ones).

We discussed the portion control tactic of limiting your salsa (4 tbsp. in this case) then quitting your chip intake when the salsa is gone.

Which still made some people very upset…

Kashi Go Lean Crunch | 1 c. serving = 200 calories, 38 g carbs, 3 g fat, 9 g protein

A cup is a pretty large serving size (read: if you’re having two bowls every morning and can’t seem to lose those extra lbs, this could be a culprit). With some skim milk and berries, this is a healthy meal, PLUS a serving has 8 g of good-for-you fiber.

Just don’t plop down with your Kashi box in front of the Kardashians or you’ll be looking like Kim K. (when she was preggers) in no time.

And saving the best for last…

Wine | 5 oz. pour = 125 calories, 4 g carbs, less than 1 g protein and fat

A 5 oz. pour is not too shabby! Wine can vary by a few cals depending on type, but the stats above are almost always accurate for both reds and whites. I don’t have to tell you these are empty calories, but it’s also my adult beverage of choice, so I’m willing to soak ‘em up then burn ‘em off on the reg (click here for how exactly to do that).

In case anyone is wondering, there are about 25 oz. in a bottle of wine, so if you polish it all off yourself (hey, it happens!), that’s 625 calories and 20ish g carbs, which is still about 220 calories less than a Chick-fil-a #1 meal (classic sandwich + medium waffle fries). SCORE (sorta’).

And if you’re a champagne drinker, you’re in luck! For the same size pour of bubbly, it’s only 90-100 calories and 2ish g carbs.

Here’s what Ashley thinks about that:

And now…

Tips for keeping eating under control at home: 

• Don’t eat standing up or in front of media (TV, computer, iPhone).
• Don’t eat out of the bag, box, or jar!
• Eat when you are hungry. If you wait too long for your “meal time,” you will graze before and/or dive into a larger meal when it is finally time to eat.
• Don’t graze (snack) while cooking or feeding children.
• Don’t put family-style dinners out where extra servings are in your face (you can make exceptions for holidays).
• Slow down eating and enjoy each bite. (Parent tip: This is a great thing to teach kids now before they shovel it in like we often do.)
• Drink lots of water. A glass before the meal is a great way to go in less hungry and help slow your roll.

And when you’re out:

• Cut your meal in half. It’s easier said than done, but if you know you’ll be able to enjoy it a few hours later, it helps (great for work lunches when you can have leftovers for dinner).
• Don’t try to eat the same portions as the person you are with just because they are. If you require less food, then eat less food!
• Put just one small slice of bread from the basket on your plate and eat it slowly (if you must eat it at all!). Count out 10-12 chips at Mexican restaurants and don’t grab from the bowl. (Again, these are just strict guidelines, as we know “some people” could never adhere to this one.)
• Don’t be shy about sharing a meal or ordering an appetizer and salad as a main dish. Your health and body goals are more important than any smart ass comments that might come from bigger eaters at the table.
• Drinking water and slowing down to enjoy each bite apply here, too!
• Get up and go to the restroom about halfway through your meal. Standing up and taking a deep breath, stretching and taking a minute away from conversation and influences of others to assess how full you are is a great way to listen to your body. You may go back to the table and be ready to push the plate to the side and ask for a box or share with someone eyeing your meal (like if you dine with Ashley).

Enjoy, contact (or Tweet!) me with questions, and take control of your plate (and wine glass),
Cara

*
Check out Cara’s site for health and fitness awesomeness, sign up for the email list to receive updates (including the next Healthy 101 seminar), and take one of her badass classes at Flywheel Atlanta! 

The post Cara Weaver’s Most Nutritious Meal & Snack Ideas [Updated for 2022] appeared first on Witty + Pretty.

It comes courtesy of a friend who I both love and hate because she posts pictures that make me hate my life since I’m not eating what’s she’s eating, force me to lick my computer screen (not recommended), and give me multiple foodgasms.

Friends, meet culinary queen Parker Wallace of What’s On Parker’s Plate as seen on CBS Atlanta.

Of course, I made her do the ever-so-popular Duck Face Turkey Leg Selfie (which I’m surprised we’ve never seen Paula Deen post on Instagram):

The decadent dishes and desserts she makes are, in a word, ridiculous. Oh, that was two words. She also claims to eat the food she makes (well most of it; some of it she just feeds to her badass boyfriend) and stays thin. I know. WTF.

But she’s going to reveal how she makes that magic happen in her e-cookbook “Eat Rich, Stay Skinny,” debuting December 1. In the meantime, feast on the photos below.

Guacamole and Cream Cheese Stuffed Bacon Bites

I mean…what?! Who even thinks of that!? From here on out, I refuse to eat bacon unless it’s stuffed with guac.

Bourbon Banana Bread (recipe)

Bourbon for breakfast? Duh. Good luck going back to regular banana bread after knowing this exists.

Zero Carb Chicken (pork rind and parmesan crust)

Greatest food invention since the sandwich? I THINK SO.

Jambalaya and Cornbread

How do I put this? I WANT TO RUB THIS ALL OVER MY FACE.

Bite Sized Chocolate Chip Cookies (made with sweetened condensed milk)

In Parker’s words, “hot gooey damn.” If God himself baked cookies in heaven, I think this is what he would make. (Wait, do you think he does?)

Chili-laya (recipe)

Good God. Also, I guarantee there’s a little ghetto girl out there named Chili-laya.

Pork Roulades Stuffed With Mushroom Apple Chutney, Pine Nuts and Smoked Gouda

Pork. Wrapped in bacon. Stuffed with cheese. (Don’t worry, the mushrooms and apples make it healthy.)

Maple Sweet Potatoes with Caramelized Onion and Bacon (recipe)

I make sweet potatoes all the time. They look like dog sh*t compared to this.

Mexican Man Breakfast (puff pastry stuffed with cheese, topped with seasoned ground beef, roasted corn and jalapeños, homemade guacamole and salsa)

I had to put on my stretchy pants just to look at this photo.

Punkin’ Pie with Gingerbread Crust

Can we all agree that pumpkin pie should never NOT be made with gingerbread crust?

Roasted Walnut and Gorgonzola Stuffed Figs Wrapped in Proscuitto

Again with the rapping wrapping! Parker is the Jay-Z of cooking with meat.

And in case you haven’t climaxed yet…

The OMG Bars (recipe)

You just humped the screen, didn’t you?

Stay tuned for more #PornByParker and info on her e-book. And follow her on Instagram @parkersplate (if you think you can handle it).

LYLAS,
Ashley

The post Hardcore Food Porn in 12 Photos appeared first on Witty + Pretty.

Why do you think it’s the last month of the year? It’s literally the headliner for the entire year in flavor profiles.

So when DeKuyper put me up to task of creating a holiday cocktail, there was one ingredient and one ingredient only that came to mind and got me even more excited than usual for a trip to the liquor store: Peppermint Schnapps.

I whipped up the Peppermint Patty (or Peppermint Party, whichever you prefer): 1 part DeKuyper Peppermint Schnapps, 1 part DeKuyper Crème de Cocoa White, and 2.5 parts half and half over ice.

You can also strain it and serve as a martini. And if you’re really fancy, you crush up candy canes and do a peppermint rim. I somehow actually managed this Pinterest-worthy maneuver and am still shocked it turned out. Ish.

And just a note: Since half and half is something you typically put in coffee and coffee is something you typically drink in the morning, the Peppermint Patty is officially a before-noon cocktail. Get on board.

But of course this white chocolate-y, pepperminty deliciousness can be enjoyed any time of day and is perfection for holiday parties and when you feel like drinking your dessert.

After I (kinda’) mastered this drink, I started tumbling down the Peppermint Schnapps rabbit hole and can’t wait to make these gems:

Snowflake Shot (my translation: Dirty Santa)

In case you’re not a drink detective, this is just the Peppermint Patty plus vodka FTW.

Chocolate Mint Kiss (my translation: Christmas Morning In Your Mouth)

I also think I can just pour some peppermint schnapps into my coffee with a little half an half in the morning and start the rest of these December days with a fresh, minty kick to the face (in a good way).

It’s what the holidays are all about.

LYLAS,
Ashley

Tis the season for great cocktails! What will wow your guest and set your holiday party apart, the perfect cocktail made by you. DeKuyper offers over 50 mixable and versatile flavors of cordials, liqueurs, crèmes, brandies and schnapps for thousands of amazing cocktails. Explore our website at dekuyperusa.com to find one that is perfect for you or visit us on Facebook and Pinterest to see some of our favorites. Plus, you can always create your own recipe and share it with us!

“DeKuyper® is a trademark of Jim Beam Brands Co. (“Beam”) and is used with permission.  The information, comments and ideas expressed on this website do not necessarily reflect the views or opinions of Beam, its affiliated companies or any of their directors or employees.  Beam does not sponsor, authorize, or otherwise endorse this website.”

Disclosure: Compensation was provided by DeKuyper via Mode Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of DeKuyper.

Hot chocolate image and candy cane image from Pinterest. 

The post Make These Peppermint Cocktails: Win the Holidays appeared first on Witty + Pretty.

No? Me either. (Although I think we all have a lame ex we just thought of.)

But still…why not make something more exciting (and tastier) when you can? (That’s what she said.) Our health and fitness expert Cara came up with the idea to squeeze lemon and/or lime juice into her ice cubes for that refreshing citrus taste in her glass of water and leave in little slivers of the fruit for looks.

Then we decided to take it to the next level with berries, which aren’t going to provide you with TOO much flavor, but they look pretty for a party. If you are not Martha Stewart and don’t know how you’d even begin to make half the shit you see on Pinterest, this is a perfect, EASY way for you to feel somewhat crafty and impress people.

Blueberries and raspberries work best. If you want to shove a strawberry into a cube hole, go for it (and send me a picture of that disaster).

Bottoms up!

LYLAS,
Ashley + Cara

The post Take Your Ice to the Next Level in 2022 appeared first on Witty + Pretty.

Health/fitness expert Cara Weaver is back and I LOVE what she is about to share. For one, she is going to explain HOW THE HELL to make a kale salad. I often get the kale salads at Whole Foods, but when I buy the greeny goodness and try to whip one up at home, I feel like I’m literally gnawing on tree branches. In this post, Cara (with the help of a must-read book) explains the secret for a delicious and nutritious kale salad. #HALLELUJAH.

I read/peruse “diet books” ALL of the time (surprise, surprise!). They can be useful for occasional tips, tricks, recipes, and/or education tidbits they provide, but overall, I don’t think they work, I don’t follow them, and I don’t recommend them to my clients.

Why not? Because although you may succeed at following a trendy diet book “program” for 7, 30, or 90 days, it isn’t realistic to think you can eat (or not eat) like that forever; you’re setting yourself up for failure.

There is only one book I have read lately in this category, and I consider it an “un-diet” diet book, meaning a way of life that is achievable, realistic, and easy to understand.

“The Get Real Diet“ by Lindsay Hill is 100% in line with what I preach, teach, and live: EATING REAL FOOD. Lindsay’s writing style is conversational and clever as she explains why Americans are so confused about what healthy is anymore. Get this: Over half of Americans believe it is easier to figure out their income taxes than to figure out what they should or should not eat to be healthier. Now THAT is crazy.

From the author herself: “Too many diet and nutrition books released in the last few years have had a “mean girls” vibe to them. You can have a flexible, balanced approach to healthy eating and still lose weight and keep it off. Recent research shows that a nutrient-dense diet can help regulate your moods, improve your skin and prevent the diseases of aging. Most tuned-in women realize that being happy and healthy is more important than being a “skinny bitch.” Eating well is the opposite of eating very little. This is a diet book for foodies, really. To assume that people who love food can just stop eating much of it is ridiculous. If you love food and care about looking good in your skinny jeans, this book will really appeal to you.”

She points out why we need to eat real food, then transitions into how we can eliminate processed foods from our diets (for the most part) and live on whole foods while we still LIVE (read: drink wine, eat dessert, travel, work, party, dine out, go on dates, snack with our kids, etc.).

My favorite recipe from her book this summer has been the raw kale salad, because I love me some kale but MAN, that stuff is rough and tough if it isn’t steamed.  Nutritionists say that steaming kale is the best way to get its fibrous benefits, but when it’s 90 degrees and humid, the last thing I want is hot, steamy greens. Gross. This recipe shows you how to handle it (literally) for summer.

Raw Kale Salad
Serves 4

Ingredients: I bunch regular green kale Juice of 1 small lemon Approximately 1 teaspoon of salt for tenderizing the kale A few tablespoons sweetened, dried cranberries 1 cup fresh blueberries

½ cup slivered almonds or pine nuts, toasted

Wash and dry kale. Remove middle rib from each leaf. Take several of the remaining halves of leaves, stack them up, and cut into fine strips (or save time by buying your kale pre-cut and packaged at a store you trust). Pour lemon juice over the cut-up kale and sprinkle it with salt. Use your hands to knead the lemon juice and salt into the kale to tenderize it (this is what makes it taste good and help you digest it in its raw form).

Want to REALLY see how to work that kale (and also peep Cara’s ripped arms)?

Once it has been softened, drizzle olive oil over it and toss the leaves. You can add whatever you like, but I add cranberries, toasted pine nuts or almonds, and blueberries. If you want to be adventurous, try adding a few dashes of umeboshi plum or sherry vinegar for a salty-sweet flavor.

TIP: For a savory version, prepare the kale the same way, but add halved grape tomatoes, sunflower seeds, and a garlicky, yogurt or avocado based dressing in lieu of fruit and toasted nuts.

Voila! And it will keep for a couple days in the fridge, so it’s perfect for you single, on-the-go gals who always need something quick to grab (ahem, Ashley).

So, yes, you basically give the kale a massage like you get at the spa to break down its cellular structure and turn it into a tender, edible green, similar to how it looks and tastes when it’s steamed. Game changer.

Another popular recipe in her book is the No-Mayo Nutty Chicken Salad (that’s right, none of the fatty, globby stuff) that she suggests prepping on Sunday for use throughout the week with crackers, on lettuce, or an open-face sandwich. It’s filled with good-for-you ingredients like fresh apple chunks, low-fat Greek yogurt, and rotisserie chicken so it requires NO cooking!

Bottom line: Many books come across my desk and I get a few tips/ ideas/recipes and then put them in the “not a feasible lifestlye” discard pile. But this book, I still have sitting on my kitchen counter to make easy recipes with kitchen staples I already have and food I’ve already prepped.

You can purchase the book on Amazon ($11-$12). And for those of you in Atlanta, I will be making some of “The Get Real Diet” recipes at my Healthy101 seminar on August 7 at 7 p.m. at the Chuice kitchen (433 Bishop St., K). The cost is $35 for the 1-hour cooking/prepping (and tasting!) class and seminar and will include the book, plus a pint of Chuice (more on Chuice here).

Here’s to making healthy happen!
Cara

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