Finding the right portion size, as well as finding healthy alternatives that you actually WANT to eat is important to maintaining a healthy diet. As they say, everything in moderation.

We've pulled together a few of our favorite (almost healthy) treats. We kept an eye out for things that were anti-inflammatory and promoted healthy circulation (since that's all we think about here!).

Dark Chocolate

Chocolate is one of those things that people always seem to be debating. Is it good for you or not? If you're eating dark chocolate, all studies show it has a lot of important nutrients and vitamins (yes, vitamins!).

So what's the deal? Dark chocolate is rich in something called flavanols. Flavanols have been proven to support healthy blood circulation, which lowers blood pressure and protects your heart. Dark chocolate also contains iron, copper, magnesium, phosphorus, and zinc (all great nutrients). Yes, dark chocolate has saturated fat and calories, but the good qualities outweigh these attributes when eaten in moderation.

How to eat it in moderation?

• Break off a few squares and eat it plain or with fruit and nuts.
• Melt it (easily done in the microwave) and drizzle it over fruit, yogurt, or popcorn.
• Put some peanut butter on it for a deconstructed peanut butter cup.

Yogurt & Fruit Popsicle

Sometimes a cold treat is all that we need! I found this amazing recipe for three-ingredient popsicles and it's been perfect for an after dinner treat. All you need is 2 Cups of your favorite fruit, 2 Tablespoons of honey (or agave), and 2 Cups of greek yogurt (extra protein!). See the full details of the recipe at Sally's Baking Addiction.

Chia Pudding

This is a Scott-approved dessert or snack! He actually brought it to work today, so I can vouch that he eats it. He learned how to make it from the Cookie & Kate blog (which has tons of delicious, health-conscious recipes).

Scott's Chia Recipe:

Add 1 Cup of Coconut Milk to 3 TB of Chia Seeds.
Divide into small tupperware containers for the week.
Refrigerate overnight.
Add honey, berries, granola - whatever - on top just before I eat it!

There are tons of variations you can do with this - he recommends checking Kate's blog above for more ideas!

Why Chia? They're a powerhouse of nutrients including antioxidants, fiber, protein and phosphorous. Just want to include a fun fact about protein here. A high protein diet has been shown to decrease obsessive thoughts about food by 60% and reduce the desire for night time snacking by 50%.

Frozen Grapes

Another easy frozen treat? Just throw your grapes (taken off the stem) in the freezer.

Grapes are packed with nutrients like Vitamin C, K and Potassium, and taste amazing out of the freezer.

Protein Bars

Okay - hear me out on this! Protein bars used to be chewy, flavorless and gross, but new brands and innovations are making them more delicious and healthy! Craving chocolate and something with a candy bar consistency? Grab a healthy bar instead.

My personal favorites are Kind Bars because they are a great mix of chocolate, nuts, seeds, and sweetness. Most of the bars have less than 10 grams of sugar and are packed with fiber and protein. Fiber is especially good for circulatory system! Plus they're available in most grocery stores and Amazon, so it's something easy to keep on hand.

Actual Candy

As we said from the start, moderation and good choices are key to maintaining a healthy lifestyle. If you really need the crunch of delicious candy, choose from one of the following (not-THAT-bad-for-you) options:

Peanut M&M's
My dad has long maintained these are a health food! While I still question that, they do have both protein and fiber (from the peanuts), so a small packet of these is a decent choice.

• 90 calories per "fun-size" pack, 5g fat, 2g saturated fat, 10.5g carbohydrate, 9g sugar, 1.5 g protein

Snickers Fun-Size Bar
Another good combo of fiber and protein (with the sugar you're craving).

• 80 calories per "fun-size" bar, 3.5g fat, 1.5g saturated fat, 11g carbohydrate, 9g sugar, 1g protein

Charm's Blow Pop
If you don't like chocolate, this might be the best option for you! It has less sugar than most of its fruity candy competitors, and it lasts a while which can be satisfying.

• 70 calories per pop, 0g fat, 0g saturated fat, 17g carbohydrate, 13g sugar, 0g protein

Breakfast

Overnight Oats Recipe:

This quick and easy recipe will have you starting your day off right! Oats are an excellent breakfast choice, rich in vitamins, antioxidants, fiber and minerals. Oats can also help lower blood sugar. Plus, overnight oats are one of the easiest breakfasts to make! Here’s how:

First things first. Take out a glass or mason jar for each serving of overnight oats that you want to make. Add in 1 cup of steel cut oats per jar.

If you want some extra flavor and texture in your overnight oats, you can add in all kinds of things to switch up the flavors for each day of the week. Some ideas include: adding any kind of nuts (I like sliced almonds), raisins, all kinds of berries (fresh or dried), coconut flakes, chocolate chips, flax seeds or chia seeds.

These yummy additions are super nutritious and delicious. You can also add in a little bit of sugar, honey, cinnamon, or even agave or maple syrup to sweeten it up. Once you’re done adding in your extras, pour in 1 cup of milk. You can use any kind of milk or even water if you want to be super healthy. I personally prefer unsweetened almond milk.

Shake or stir all of the the contents and store it in your refrigerator overnight. Grab it and go in the morning for a yummy and healthy breakfast. Or, the next day, you can top the overnight oats with yogurt, (I use nonfat yogurt but greek or plain is also ok), fresh fruit like bananas, berries, cherries, apples, pears, or anything else you want. You can even sprinkle on some cinnamon, nuts or coconut flakes. Fresh fruit, cinnamon, chia and flax seed help to increase circulation and decrease inflammation.

Comment your favorite ways to eat overnight oats in the comments!

Fruit Salad Or Smoothie Recipe:

Another good breakfast idea that’s fast and easy is a fruit salad. Fruits are naturally low in calories, fat and sodium, plus, they’re packed full of vitamins, potassium, and fiber! Just cut up your favorite inflammation-fighting fruits such as, bananas, pineapple, cherries, apples or blueberries. Blackberries and watermelons are great for circulation. Some super-fruits that help with both blood flow and inflammation are oranges, lemons, limes, grapefruits and avocado.

Throw some of these nutrient-rich fruits into a salad bowl to take with your or eat quickly before heading out to work. Another option that’s a great quick and easy breakfast that you can take with you is a breakfast smoothie. Throw some of these fruits into a blender with some yogurt and kale (which also helps with circulation) for a quick, on-the-go nutritious breakfast.

Snacks

We all need some snacks to get us through the day! Some healthy options to help boost circulation and fight inflammation include nuts, celery and peanut butter, sunflower seeds and even dark chocolate - lucky you! Make a yummy trail mix or grab the ingredients individually. Watermelon also makes for a nutritious and delicious snack too. Watermelon helps to keep you hydrated, helps with digestion, is full of vitamins, and helps to fight cancer and inflammation. Some say it even helps with muscle soreness. Add in some of our other health-defying fruits and you have a party. If you skipped the fruit for breakfast, now would be a good time for that fruit salad we just mentioned!

Avocado is also a fantastic snack because it is so versatile, plus it has fantastic health benefits since it is filled with tons of vitamins, potassium, fiber, and antioxidants. Yet avocados contain no cholesterol, sodium, or saturated fat! Avocados are also said to help with arthritis and weight loss. You can make fresh avocados into guacamole, a dressing, and even cook or bake with them. Gutting a fresh avocado and putting a little white vinegar and salt and pepper for taste is a great topping to put on your salads, burgers or just a as a side. Really, you can’t go wrong with avocados!

Lunch

Stuffed Pepper Recipe:

This recipe looks like it’s made by a pro, but it’s pretty simple to make! Plus, this recipe a great source of fiber, antioxidants, protein, and great to help with your blood sugar. This stuffed pepper is great for increasing blood flow and fighting inflammation. The stuffing is also super healthy for you! Zucchini contains zero fat and is filled with fiber, water, vitamins, and minerals like potassium and manganese. Zucchini is also said to improve digestion, slow slow aging, boost energy and promote weight loss. Zucchini, onion and tomatoes, are said to fight cancer, heart disease and obesity.

Throw the quinoa and vegetable stock into a pot and boil. Reduce the heat once its boiling and let it simmer for 10-15 minutes. In the meantime, cut the bell peppers in half and place them on a baking sheet. Drip olive oil onto them and sprinkle salt, pepper and cayenne. Roast them in the oven for roughly 20 minutes on 375 F until soft and tender.

In a large pan, heat olive oil, garlic and onion and saute, adding in zucchini and cayenne a few minutes later. Add in the diced tomato and cook until soft. Sprinkle in the parsley, then add the quinoa and stir until mixed.

Fill the peppers with the vegetable quinoa mixture. Cook them at 375 F until warm all the way through, or wrap these and store them in the fridge until you’re ready to cook them. That was easy, right?

You can saute asparagus or broccoli as a side dish as well! Asparagus is great for blood flow and broccoli helps to reduce inflammation.

Quinoa Salad Recipe:

Another great option for lunch is a quinoa salad. These 2 lunch recipes use similar ingredients, so it's a great way to switch up the meals and still get the same nutrition throughout the week. You already know how good vegetables can be for you, but did you know quinoa has some great benefits too? It is gluten-free, non-GMO and usually organic. Quinoa also helps to lower cholesterol and blood sugar. However, quinoa is high in oxalates so if you have kidney stones or kidney problems, ask your doctor if this would be good for your diet or not. This recipe is also super easy to make and will keep you full until dinner. Here’s how to make it:

First things first, let’s get this quinoa cooked! Combine dry quinoa and water following cooking instructions for the quinoa on the back of the package. While the quinoa is cooking, combine chickpeas, cucumber, bell pepper, mushroom, onion, and parsley in a mixing bowl. Add in the olive oil, vinegar, lemon juice, minced garlic, salt and cayenne pepper.

When the quinoa is done cooling, add it to the vegetable mixture and stir until well combined. Throw what you want in a serving bowl and eat. How quick and easy is that? If you aren't cooking for a lot of people, I like to keep the same amount of ingredients and meal prep for fast meals throughout the week!

Dinner

Veggie Stir Fry Recipe:

Veggie stir fry is my go-to quick and healthy vegetarian meal. Switching up the sauce or spices you use can really change the flavor so you don’t get sick of the “same old” recipe. You can buy a variety of marinade and sauce flavors to keep the dish new and fresh every week. Traditionally, many people use soy sauce or create their own stir fry sauce. For a quick fix, I used P.F. Chang’s Kung Pao sauce.

(To make a homemade soy sauce: To do so, mix 2 tablespoons of soy sauce, 2 teaspoons of brown sugar and 2 tablespoons of oil in a medium bowl.)

In one pan, prepare the tofu. Depending on what kind you buy, some comes with sauce included, others just include the tofu. Dry and cut the tofu (if needed) into ½” squares  and place in the pan. Cook until golden brown. Pour no more than half of the sauce over the tofu and let it soak in, stirring as needed.

In a different large frying pan, add olive oil and heat over medium-high. Add in onions, zucchini, and bell peppers and stir them around. Next add in the minced garlic, stirring it to make sure it doesn’t burn and sprinkle in cayenne pepper to taste. Cook for a few minutes then add in the broccoli. Sautee the broccoli for a few more minutes then add in the mushrooms.

Once the veggies and tofu are done, combine in one large pan. Pour the sauce of your choice over and mix until well combined. Stir for a few minutes then viola! The dish is ready to go. You can serve it by itself or over rice or pasta if you prefer. Any leftovers you can store for meal prepping!

Dessert

Sweet Potato Brownie Recipe (Makes 8 Brownies):

Looking for something to satisfy your sweet-tooth without undoing all the healthy decisions you’ve made all day? Well, you have to try these sweet potato brownies that are packed with fiber. Sweet potatoes are a powerful health food with a wide range of health benefits including preventing arthritis, regulating blood sugar, and aiding digestion. Vein doctors support regularly eating sweet potatoes because they are so rich in fiber. A healthy digestive system means less pressure on the vascular system and better circulation.

To start, preheat the oven to 350 F and spray or line an 8x8 baking pan. Use a fork to poke holes in the sweet potato and cook it in the microwave until soft. Mash ¾ cup of the sweet potato. I did a rough mash of mine, and you could definitely see the sweet potato in the finished brownies. If you don't want that - make sure you mash them into a smooth consistency.  Add almond butter and maple syrup and whisk. Next, add the sugar (or a healthier option like Stevia), salt, baking soda, flour (I used whole wheat flour, but you could use a Gluten Free option like almond flour), vanilla, and cocoa powder. Stir until combined.

Once the batter is mixed, pour it into the pan and spread evenly. Bake for 20-25 minutes. You will know when it’s done by placing a toothpick inside the brownie, and when it comes out clean, the brownies are done!

If you want to go the extra mile, you can create a sweet potato frosting too! Simply take another ¾ cup of cooked sweet potato, mash it, and add chocolate chips into a saucepan. You can use any kind of chocolate chips - I use dark chocolate to help with inflammation! Cook over medium low heat, stirring frequently. Once the chocolate has melted, remove and stir until smooth. Spread the frosting over the cooled brownies.

I thought there was going to be way too much frosting, but the amount was perfect. I served this up to the BrightLife staff - despite skeptical looks, everyone liked it! It’s not overly sweet and it’s pretty filling.

What are your favorite recipes to fight inflammation and promote circulation? Plan to try one of these recipes? Comment below and let us know your thoughts!

“Well, if the Kardashians are doing it – that’s one reason for me to NOT do it.” That was my coworker Scott’s reaction to my suggestion that we all try a new morning health drink routine in the office. I, personally, love everything Kardashian and want to drink what they’re drinking.

Like me, you’ve probably seen or heard hundreds of suggestions and opinions on how to start your day off right. If you do a quick google search, you’ll find thousands of recipes for morning smoothies and drink concoctions that promise a world of health benefits. And, if you pick up any health or celebrity magazine, you’ll find famous faces listing off the strange things they do to keep slim and healthy. Martha Stewart starts every morning off with a green juice, Jennifer Aniston drinks hot water with lemon, Marilyn Monroe drank two raw eggs whipped in warm milk, Beethoven counted out exactly 60 coffee beans for his morning cup of coffee, and Kourtney Kardashian apparently drinks apple cider vinegar every morning.

I wanted to give one of these morning drink routines a shot, so I did some research to find the best recipe and enlisted the help of my coworkers. I specifically looked for recipes that had ingredients shown to improve circulation and reduce inflammation (since that’s what lebontadipio is all about!). The recipe includes, ginger, turmeric, cayenne, honey, molasses and lemon.

What do these do?

• Ginger – Anti-inflammatory super power! It has also been shown to reduce blood sugar levels and improve digestion and blood flow.
• Turmeric – Another anti-inflammatory spice. It has also been shown to prevent and treat cancers, help with depression and lower risk of heart disease.
• Cayenne – Great for circulation as it improves blood flow. This super spice can also improve digestion, lower blood pressure, boost your metabolism and reduce hunger.
• Honey – Rich in antioxidants!
• Molasses – Unlike sugar, molasses contains vitamins and nutrients, such as iron, calcium, magnesium, vitamin B6, and selenium.
• Lemon – Rich in Vitamin C and great for digestion. Lemons also  contain bioflavinoids which can strengthen blood vessels.

Personally – I found the drink PRETTY spicy and hard to get down every morning, but I wanted those health benefits so I chugged it quickly! I was fighting a cold during the week I drank this, and by the third day I felt so much better. I also found that I wasn’t hungry for my morning snack (usually around 10:30 a.m.) and that I didn’t need a second cup of coffee because the spice gave me a kick!

We drank it every morning for a week. Here’s what everyone else in our office said –

“It did help suppress my appetite if I had 2 glasses of it. It also felt like it gave me a better boost of energy than what coffee would do, and I lost 2 pounds from drinking it that week!” – David (was drinking in the morning and lunch time)

“I liked the taste, but I love Bloody Mary’s. I lost three pounds and they’ve stayed off, so I would do it again as a cleanse.” – Scott

“I think I had a bit more energy, not so much a boost, but throughout the day I felt more energized. Still needs vodka but otherwise very good :)” – Mark

“I liked it! The spiciness gave me an instant jolt of energy. I didn’t notice a difference in my appetite until 3 or 4 days in, but after not drinking it today I definitely noticed a difference. I’ve been super hungry! One thing I did not notice a change in is nausea/digestion.” – Catie

Bottoms up!

Ingredients:

• 1 cup water
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cayenne pepper
• 2 teaspoons honey
• 1/2 teaspoon molasses
• juice of 1 lemon
• sparkling water or kombucha for topping

Directions:

1. Combine the water, ginger, turmeric, cayenne, honey, molasses, and lemon juice. Shake or stir well to combine. Chill until ready to drink. Shake before serving.
2. Add ice to 2 glasses, pour over the water and top with sparkling water.
3. Drink up!

What is your morning routine? Would you try this?

NOTE: We’re not doctors. Please check that any medicine you’re taking does not interact with these spices before trying. Check with your medical professional or doctor if you’re uncertain.

Ingredients

3 medium heirloom beets
Olive oil
1 cup red quinoa
1 cucumber
2 stalks celery with leaves
¼ cup shelled pistachios
Sriracha mayonnaise (see recipe below)
Salt and pepper

Dressing

3 TB lemon juice
2 TB balsamic vinegar
1 tsp dijon mustard
2/3 cup extra virgin olive oil
Salt and pepper

Preheat oven to 375.  Wash and dry beets.  Rub each beet with a small amount of olive oil.  Wrap in foil, and roast for 1 hour.  Cool, then peel the beets.  Cut each beet into 8 wedges and place in a medium size mixing bowl.

Add approximately 2 qt of water to a 3 qt sauce pan, and bring to a boil.  Add quinoa and cook for 15 minutes.  Drain quinoa in a fine mesh sieve and rinse with cold water.  Drain very well, and place in a separate medium size mixing bowl.

Peel and seed the cucumber.  Dice cucumber and celery with leaves.  Add to the bowl with quinoa.

Toss beets with 4-5 tablespoons of dressing and season with salt and pepper.

Toss quinoa mixture with remaining dressing and season with salt and pepper.

Arrange beets in a row down the middle of a large serving bowl or plate.  Spoon quinoa mixture along each side.  Sprinkle with pistachios and drizzle with sriracha mayonnaise.

Sriracha Mayonnaise:  
Mix 1 cup mayo with 4-5 tablespoons sriracha, 1 tablespoon lemon juice, and a pinch of salt.

Why this recipe is good for you…

Quinoa is full of fiber.  Fiber helps prevent heart disease by reducing blood pressure and diabetes.  Quinoa contains iron, lysine, magnesium, riboflavin and manganese.   All are essential to healthy blood and tissue cells.

Beets help to lower blood pressure, fight inflammation and are packed with essential nutrients and fiber.

Pistachios have fewer calories and more potassium and vitamin K per serving than any other nut.  They also contain 1-arginine, which helps make the lining of your arteries more flexible and less likely to develop clots.

And, of course, the sriracha mayonnaise may not be the healthiest ingredient… but it sure tastes good.

Summer in DC means it’s hot, hot, hot. But it also means we get an influx of fresh fruit, which I love to integrate into my diet. Another thing I love? Cooling off in the sweltering heat with a cold smoothie.

I recently read an article in Women’s Health about how effective watermelon is in reducing muscle soreness after a hard workout. According to the article, “Watermelon contains an amino acid called L-citrulline, which boosts blood flow—so drinking it may help your muscles get more oxygen, which means they can repair themselves faster.” Basically, eating watermelon or drinking watermelon juice before exercising means you’ll recover faster!

I personally love eating watermelon, but I can never finish an entire melon by eating it only as chunks. I started looking for other ways to consume this healthy fruit and came across this super easy and tasty smoothie recipe from AddAPinch.com. What’s great about this recipe is that it also includes blueberries – another wonder-fruit for our legs. Blueberries contain antioxidants that help strengthen and protect the walls of our capillaries and larger blood vessels, and they can be beneficial in the treatment and prevention of varicose veins, spider veins, swelling, edema and more. So, basically your legs and circulatory system are both gonna love this smoothie.

Blueberry-Watermelon Smoothie Recipe

Ingredients
3 Cups Blueberries
3 Cups Watermelon, cubed
1.5 cups Ice
1 cup Greek yogurt (optional)

Directions
Add fruit to a blender and blend on high. Add ice and yogurt (if desired) and blend until smooth.

Recipe from AddAPinch.com

This delicious dinner features asparagus, which is a vegetable packed with nutrients (Vitamins A, C, E and K) and antioxidants. Asparagus is also rich with glutathione, which helps break down harmful carcinogens and helps protect us against certain forms of cancer.

This meal can be completed in 30 minutes or less.  The amounts below make enough for two hearty portions, and enough leftovers for one lunch.  If you want, add some grated Parmesan cheese at the end, but it’s not necessary.

½ box dried Penne pasta
2 chicken cutlets, about ¾ lb.
1 small bunch asparagus
8 fresh cremini or white button mushrooms
1 medium shallot
Juice of ½ lemon
Kosher salt and pepper
Olive oil

Fill a 3-5 quart sauce pan with water, add about 1 t. salt, and heat on high.  Heat a large skillet on medium heat and add 2 T olive oil.

Dry the cutlets with paper towel, season with salt and pepper, and fry until lightly browned on both sides.  About 3-4 minutes per side.  Remove from the pan.

While the chicken is cooking, remove the stems from the mushrooms and cut into ¼” slices.

Break off the woody ends of the asparagus and discard (or save for vegetable stock, along with the mushroom stems).   Cut the asparagus into bite size pieces, about 1 inch.  Mince the shallot.

Add the sliced mushrooms and asparagus to the skillet, season with salt and pepper, and stir occasionally.  If the pan seems dry, add a little more olive oil.  After 3-4 minutes, add the shallots.

Cook the pasta as directed.

When the mushrooms have given up their moisture, and the pan is almost dry, add about ¾ cup pasta water to the pan, stir, and continue to cook.

Cut the chicken into bite size pieces.

Drain the pasta, reserving about ½ cup of the water.

Add the lemon juice to the mushroom, asparagus mixture.  Taste the sauce, and add salt and pepper to taste.  Add the chicken, accumulated juices, and pasta to the pan, stir, and cook for 1 more minute.  If the mixture is dry, add some of the reserved pasta water.

Remove pan from the heat.  Add cheese if desired and/or drizzle with a little more olive oil and serve.

By: Pete@lebontadipio
Google+

Today’s recipe comes from Scott. Last night, he roasted up some winter vegetables from the local farmer’s market. He reports that this recipe is super easy and delicious (must be because I didn’t get to try any leftovers today!). And, all the vegetables he used are vein super-foods: beets, carrots and sweet potatoes.

Eating beets regularly can reduce blood pressure, increase circulation and prevent varicose veins.  Beets are rich with a compound called Betacyanin. Betacyanin naturally reduces homocysteine levels in the blood – homocysteine is an amino acid known to damage blood vessels and increase your risk of heart disease.

We all know that carrots are great for your eyes, but did you know that eating carrots can help improve your vein health too?  Carrots are rich in Vitamin C, which helps produce elastin and collagen, which in turn keep veins strong and toned.

Lastly – sweet potatoes can help with almost any ailment, from preventing arthritis, to regulating blood sugar, to aiding digestion. Vein doctors support regularly eating sweet potatoes because they are so rich in fiber. A healthy digestive system means less pressure on the vascular system.

Ingredients

• 2 large size beets, peeled and cubed
• 1 large carrot, peeled and cut in chunks
• 1/2 a large sweet potato or 1 small one, cubed
• 1 TBS olive oil
• 1 tsp dried oregano
• 1 tsp dried basil
• salt and pepper to taste

Directions

1. Preheat oven to 400 F.
2. Cut vegetables. Make sure to cut the sweet potatoes larger than the beets. Sweet potatoes cook faster than beets, so this will ensure that all the vegetables will be done at the same time.
3. In a large bowl, add diced vegetables, olive oil, oregano, salt and pepper to taste. Mix until vegetables are all evenly coated.
4. Add spiced vegetable mixture to a large roasting pan. Leave uncovered.
   
5. Place pan in the oven and roast for 40-45 minutes. Stir halfway through. Vegetables will be done when you can easily put a fork through the carrots. Don’t be surprised if everything looks a bit pink in the end – the color from the beets will spread to the other veggies.