Who wants to give up on chili, cornbread, and special beverage treats like pumpkin spice lattes? Bergen County chiropractor, Dr Peter Ferraro, has an on-site NJ nutritionist who helps patients learn the real deal behind these cold-weather classics, and shows them how to make small and almost un-noticeable substitutions by swapping fatty foods for healthier alternatives that are just as delicious.

 Cold-weather favorite: pumpkin spice latte

Just one of these treats in its original form has more than 40 grams of sugar, 49 grams of carbs, and 320 calories. It can easily derail your entire diet, even if you indulge in one just a few times a week.

The Alternative? Dr Ferraro and his nutritionist suggest creating your own pumpkin lattes using all-natural ingredients, even including fresh pumpkin. Another benefit for the calorie conscious is that they get to control the quality of the ingredients and the amount used.  Dr Ferraro also suggests using some low-fat or soy/almond milk.

Ingredients:

• 1 tbsp. sugar-free French vanilla powdered creamer (like the kind by Coffee-mate)
• 1 no-calorie sweetener packet (like Splenda or Truvia)
• 2 tsp. instant coffee granules
• 1/4 tsp. pumpkin pie spice, or more for topping
• 2 tbsp. canned pure pumpkin (Libby’s is the best)
• 1/2 cup light vanilla soymilk
• 1/4 cup Fat Free Reddi-wip

Directions:

Place powdered creamer, sweetener, coffee granules, and pumpkin pie spice in a tall microwave-safe mug or glass. Add 3/4 cup very hot water and stir until creamer and coffee granules have dissolved.

Add canned pumpkin and stir until blended. Add soymilk and mix well. Microwave for 30 – 45 seconds, until hot. Give it a stir, and top with Reddi-wip. Sprinkle with additional pumpkin pie spice, if you like, and enjoy!

MAKES 1 SERVING

Serving Size: entire recipe (about 12 oz. with whipped topping)

• Calories: 97
• Fat: 3.5g
• Sodium: 68mg
• Carbs: 12g
• Fiber: 1.5g
• Sugars: 6g
• Protein: 3.5g

Recipe from thehungrygirl.com

A Cold-weather favorite – chili and cornbread

A warm and cozy meal of chili and cornbread is a winter tradition, but you may be surprised to learn that you could be consuming a surprising amount of calories, fat, and carbs by eating these favorites prepared traditionally. The average bowl of chili has 500-700 calories, 35 grams of fat, and 15 grams of saturated fat.

The Alternative? Luckily, there are literally dozens of healthy chili varieties out there that pack just as much spicy flavor as their more fattening counterparts. Try the spicy-two-bean chili (recipe below) from The Curvy Carrot for a meat-free alternative.

Spicy Two Bean Chili

Servings: about 6

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 yellow onion, chopped
• 2 carrots, peeled and thinly sliced
• 1 large red bell pepper, seeded and chopped
• 1 large jalapeno, seeded and minced
• One 28-ounce can of crushed tomatoes
• 3 cups water
• Two 15-ounce cans of kidney beans, drained and rinsed
• 2 15-ounce cans of black beans, drained and rinsed
• 1/2 cup bulgur
• 2 tablespoons white vinegar
• 5 garlic cloves, minced
• 2 tablespoons chili powder
• 1 and 1/2 teaspoons cumin
• 1 and 1/2 teaspoons ground coriander
• 1/2 teaspoon ground cinnamon

Anyone who’s concerned about watching their weight before, during, or after, the holidays should visit Dr. Ferraro’s website to learn more about the Transitions Lifestyle System™ offered at their Bergen County office.

Along with their partners at NutraMetrix, Ferraro Spine and Rehabilitation can offer you a program that is not about what foods you can and cannot eat, nor how many hours you need to spend at the gym each day.

The Transitions Lifestyle System™ provides a total-system approach that promotes healthy food choices and simple changes in your daily and menu plans.  The Transitions Lifestyle System includes: low-glycemic index (GI) meal plans, a daily journal to guide you, weight-management supplements to accelerate weight loss, entrees, bars and shakes to keep you on track, and support materials to ensure your success, along with a subscription to an interactive website to track your progress and more.

Call Dr Ferraro’s Bergen County office at 973-478-2212 to speak to one of their office representatives for further information and to get set up with the NutraMetrix programs they have to offer.

 About Dr. Ferraro

Dr. Ferraro, D.C. specializes in the multidisciplinary non-surgical treatment of spinal conditions. His practices throughout New Jersey provide patients in Bergen and Monmouth County with comprehensive care for back, neck, leg, arm, and nerve conditions.

Dr. Ferraro, D.C. has over 14 years of experience in the chiropractic field and has become nationally recognized for his extensive work using non-surgical decompression technology along with being certified in Manipulation Under Anesthesia (MUA).