Strawberries dipped in chocolate are the perfect “sweet” to satisfy your cravings. They’re not just for special occasions; they’re simple to make, and each strawberry only has 50 calories! Additionally, you’ll benefit from the berry’s fiber, vitamin C, folate and potassium. Problem solved!

Tempeh is a fermented food made from soybeans, and it originated in Indonesia 2,000 years ago. It is an excellent source of protein and isoflavones which may help strengthen bones, ease menopausal symptoms and reduce the risk of coronary heart disease and some cancers. Tempeh is used frequently as a meat substitute; just three ounces contain 15 grams of protein and contain all the essential amino acids. Tempeh can be crumbled and used in place of ground beef; added to a stir fry; used in soup, salad and casseroles, or grilled on the BBQ!

In your quest to shed that last bit of weight, you may actually be eating too few calories. This can cause your body to hang on to the fat you’re trying to lose. When you’re in “conservation mode,” the scale won’t budge and your metabolism might actually slow. To determine how many calories you should be eating, use the super-easy formula I recommend: multiply your ideal body weight times 10, and that will give you the number of calories you should be eating daily. Example: 135 (goal weight) x 10 = 1,350 calories. In addition, you want to eat regularly throughout the day to maintain a steady blood sugar level, and try to vary your workout. Our bodies become quite comfortable when we repeat the same exercises over and over! For a quick and healthy snack blueberries are a great choice as 1 cup has only 80 calories and they are full of antioxidants and fiber.

Ginger is a root that’s sometimes used to treat GI upset. In a clinical study published in the journal Obstetrics and Gynecology, ginger proved to be effective in relieving the severity of nausea and vomiting during the first trimester of pregnancy. While ginger isn’t commonly an allergenic food, it can interfere with blood thinners and aspirin. Ask your doctor before adding ginger to your diet. When preparing ginger, wash the root well and peel it with a vegetable peeler. Then, it’s ready to slice or chop. I enjoy ginger in stir-fries, on salads and steeped in hot water with honey and lemon.

Lemongrass originated in Malaysia. Just like its name, it’s a tall grass with a citrus flavor. You’ll sometimes see it referred to as an herb. Lemongrass is healthy for you, suspected of having anti-cancer properties. Try using lemongrass in soup, curries, tea and salads; it adds a burst of flavor without extra calories.

That’s absolutely true. One cup of strawberries has more vitamin C than an orange. In ancient Rome, strawberries were prized for their medicinal properties along with tomatoes, potatoes and leafy greens (each also rich in vitamin C). As an antioxidant, vitamin C helps protect the body against the damaging effects of free radicals. According to the American Cancer Society, foods rich in vitamin C may lower the risk of cancers of the gastrointestinal tract.

After a baby reaches her first birthday, it’s perfectly safe to begin feeding her whole eggs and berries. Of course, berries and other small foods can pose a choking hazard, so be sure to cut these items into little pieces until your baby is at least 2 years old.

Stevia is an herb whose leaf extract can be cultivated to taste like sugar. Originally it was grown in Brazil but today Stevia is grown around the world from China and Europe to India and even North America. Stevia is hundreds of times sweeter than sugar and is used as a no-calorie sweetener.

Stevia is:

• Sugarless with no calories
• Slow to digest (eliminating “sugar highs”)
• 100% Natural
• 250 to 300 times sweeter than sugar
• Heat stable to 392 degrees Fahrenheit
• Non-fermentable (can’t be used for baking bread)
• Recommended for diabetics

While Stevia sounds like a miracle product, there is very little science showing the effects of Stevia if used as a widespread sweetener. That said, used sparingly a few times a day in tea or coffee should be fine.

Food safety begins at home, and there are three important points to remember when you’re working with food – raw or cooked. First, wash your hands frequently. The kitchen harbors more bacteria than any other room in your home. These bacterium love kitchen towels and dish rags, cutting boards, kitchen sinks and disposals, door handles and even things like your salt and pepper shaker. Next, cook and store foods at proper temperatures. Your refrigerator should be set between 32 degrees F and 40 degrees F to slow bacterial growth and maintain food quality. Freezing occurs at 32 F, so adjust your refrigerator accordingly to prevent unwanted freezing (such as freezing juice or milk). Zero degrees is the recommended freezer temperature. At this temperature, bacterial growth will be stopped. To determine appropriate cooking times for various types of meat, click here http://www.fightbac.org/content/view/93/2/ to see a handy chart from the Partnership of Food Safety Education. Last, avoid cross-contamination. That means keep raw and fresh food separate in your grocery cart; use one cutting board for meat and another for fresh fruit and vegetables, and never put cooked food in a dish or platter that held raw food.

Trying to drink eight glasses of water each day can become tedious. When I’ve had my fill of plain water, I’ll make cucumber or strawberry water. To do this, fill a large pitcher with water and add either thin slices of cucumber (use one, large cucumber) or a pint of sliced strawberries. These fruits impart a lovely, refreshing flavor to the water without adding any calories. You can also make infused ice-cubes by adding pieces of mint or lemon. Once the cubes are frozen, add them to cold water for a beverage that’s visually pleasing and fun to drink. Sometimes, when the weather is hot, I’ll make Aguas de Frutas (Fruit Water). Since this beverage is made with sugar, I enjoy it once in a while for a treat. To make Aguas de Frutas, you’ll need 4 cups of sliced strawberries, 1 cup natural sugar, 8 cups cold water, 1 lime cut into 8 thin wedges and 8 fresh mint sprigs. Next, in a medium bowl, mix together strawberries, sugar and 1 cup of water. Cover the bowl with plastic wrap and place in the refrigerator for 4 hours. Remove the strawberry mixture from the refrigerator and pour it into a blender. Blend on high until smooth. Pour the blended berry mixture through a wire mesh strainer placed over a large mixing bowl, and discard the pulp and seeds. Add the remaining 7 cups cold water to the pureed strawberries and mix well. Pour over ice, and serve immediately. Garnish with lime slices and mint leaves. This recipe will make about 8 servings at 100 calories each.