Sunday, October 15, 2017


1 ¼ cup plain, nonfat or low fat Greek Yogurt or Icelandic Skyr 
(Skyr will make it thicker and can eliminate use of fat free cream to keep ingredients more natural)

¼ cup fat free cream cheese, softened

1/4 cup powdered sugar (can substitute honey) or to taste to lower sugar content

1 cup canned pumpkin pie filling, no sugar

1 teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon ground ginger

Fresh apple or banana slices, 
graham crackers (check labels to avoid hydrogenated fat free  crackers)

Using an electric mixer, beat cream cheese and sugar together on medium until smooth.

Add pumpkin and spices, beating well.  Fold in Greek yogurt.

Each serving provides an excellent source of vitamin A and C, folate, fiber, potassium and magnesium.

Cover and chill for 8 hours. Serve with green apples or banana slices or graham crackers.

NUTRITION INFORMATION: Serves 12. Calories: 90, Carbohydrates: 15g, Total Fat: 1 g, Saturated Fat: 0.9g, Dietary Fiber: 2g, Protein: 3g.


Thursday, October 5, 2017


·       1/2  cup Unsweetened Pumpkin Puree   =40 calories
·       1/2 of a container of nonfat Greek Yogurt or Icelandic Skyr = 60-70 calories
·       1/3 cup of Silk Pure Unsweetened Almond Milk (or nonfat milk – 45 calories)  =10 calories
·       1 splash of Maple Syrup  =10 calories (optional, but yummy)
·       ¼ tsp of coconut or vanilla extract = ZERO calories
·       One dash of Pumpkin Pie Spice  =ZERO calories
·       1/4 cup of ice  =ZERO calories
·       A light dusting of Graham Cracker Crumbs for topping  =trace calories (also optional)
·       Add a veggie of choice= Minimal calories (10 per ½ cup)
TOTAL =130-140 CALORIES of Pumpkin Pie Yumminess!


Since 1980, rates of obesity have doubled in 2- to 5-year-olds, quadrupled in 6- to 11-year-olds, and tripled in 12- to 19-year-olds. Recent reports show encouraging signs that obesity rates are stabilizing, and even declining in certain populations in the United States. Some probable causes of obesity include culture, societal norms, community assets, and practices at home influence a child’s opportunity to make healthy choices and, in the end, influence weight status. One-third of children in the United States eat fast food. One study indicated that children of certain ethnicities have less opportunities for safe play and have more exposure to media advertisements regarding unhealthy food choices. Other nutrition factors include:
  • ·       Meals away from home 
  • ·       Large portions sizes
  • ·       Increased screen time
  • ·       Advertising
  • ·       Sugar sweetened beverages
  • ·       Availability and convenience of refined foods
  • ·       Decreased physical activity at home and at school
  • ·       Safety issues in their environment for physical activity

  • References: National Institute of Health, Tufts Universtity