Eating healthier is important for several reasons.

• A balanced and nutritious diet can help prevent chronic diseases such as heart disease, diabetes, and certain types of cancers.
  
• It can help boost your energy levels and improve your overall mood, leading to increased productivity and a better quality of life.
• Eating healthy can aid in weight management, reducing the risk of obesity and related health issues.
• Can also improve your mental health, as studies have shown a link between diet and mood disorders such as depression and anxiety.

Making healthier food choices and adopting a balanced diet can have a positive impact on both your physical and mental wellbeing.

Overall there is no denying how wonderful pancakes are - especially during colder months when we need some extra warmth (and yumminess!). And since so many cultures from all over the globe have their own versions of this classic dish it really shows how versatile these little treats really are - perfect for anyone who loves good food on chilly days.
Grace Linden's recent article A Brief History of Pancakes, published on Smithsonian Magazine online, might just be enough to get some ideas going for a diversion from the ordinary.  Click below to check out a collection of 18 pancake recipes from around the world.

"I never follow recipes—I prefer to just cook with what I have."

• Soups are great dishes to use what you already have on hand and improvise! Almost any vegetable can be thrown into a soup or stew and it will just make the soup taste better.
• Soups and stews can be made to last for many meals. Simply add more water or broth to make more soup.
• Use the cheaper cuts of meats for soups and stews since they become tender when cooked for a long time.
• Soups freeze well. If you make a very large pot and freeze the leftovers, you can defrost them later.
• Add a hearty grain to your soup to make it more filling. Barley, farro, and brown rice hold up well in soups.
• Frozen and canned vegetables are easy additions to soups.
  

Follow the link below to reinvent the your leftovers into a delicious soup and find some enticing recipes.

After reading yesterday's post we couldn't help but look at recipes for today's!  Check out these nightshade fruit and vege recipes...

Avocados are in and easy to use in recipes.  Check out these four dishes with several ingredients in common—avocados, chicken, and tortillas. They would make great dinners to spread out over the course of the week.
Click the link below for downloadable recipes and shopping lists

Break out your best loaf pan, because there’s no way you’ll be able to browse through pumpkin recipes and not immediately want to try one. We can’t choose a favorite pumpkin recipe — how can you choose between pumpkin pie, roasted pumpkin seeds and pumpkin soup, all perfect in their own way? But we can easily say pumpkin bread is a classic we never get tired of making. The great thing about it is that it’s easy to enjoy year-round; many of these recipes call for canned pumpkin, so there’s no need to wait until fall. Start with our recipe for The Best Pumpkin Bread. It's perfectly moist, easy to make and not too sweet.
You can toast it and slather with butter or cream cheese, or maybe even try a slice with a drizzle of honey or maple syrup.

The US Navy and Marine Corps Public Health Center has designed a cheat sheet for cooking with spices.  And, if you look at their information on a computer you can follow the links they provide to actual recipes to help you make the most of those often unused spices. 

"Sugary drinks taste good and my kids love them."
Some thoughts to consider:

• Sugary beverages are drinks sweetened with added sugars. Some examples include soda, fruit drinks, sports drinks, energy drinks, sweetened coffee, or sweetened tea.
• The Dietary Guidelines for Americans recommend 12 teaspoons of added sugar per day. Some sugary beverages can have as many as 20 teaspoons of added sugar!
• Drinking too many sugary beverages can contribute to health problems, such as tooth decay, type 2 diabetes, and heart disease.
• Drinking too many sugary beverages can also spoil our appetite to eat healthy foods.

Practical tips:

• Avoid stocking the fridge with sugar-sweetened beverages. Instead, keep a jug of fresh water in the fridge.
• Add flavor to water with herbs and sliced fruit, such as basil with berries, or mint with lemon and cucumber. 
• Try sparkling water if you like fizzy drinks. 
• Carry a water bottle with you and refill it throughout the day.
• Consider other beverages that contain more nutrients, such as plain milk, milk alternatives, or 100% fruit or vegetable juice.
  

Click the button below, then scroll down to watch an informative video and try related recipes.

Know the three P's: Plan, Purchase and Prepare
Practice these P’s to make tasty, good-for-you meals that are pocketbook friendly.
Plan:

• Plan meals and snacks for the week around a set budget.
• Find quick and easy recipes in the MyKitchen section of yumpower.com.
  
• Include meals that will "stretch" expensive food items (stews, casseroles, stir-fried dishes).
• Make a grocery list.
• Check for sales and coupons in the local paper or online and consider discount stores.

Purchase:

• Buy groceries when you’re not hungry and not too rushed on time.
• Stick to your list and avoid aisles that don’t contain items on your list.
• Buy store brands if cheaper.
• Find and compare unit prices listed on shelves to get the best price.
• Purchase some items in bulk or as family packs which usually cost less.
• Choose fresh, in-season fruits and vegetables and canned vegetables with less salt.
• Pre-cut fruits and vegetables, individual cups of yogurt and instant rice and hot cereal are convenient but usually cost more than those that require a bit more prep time.
• Good low-cost items available all year include: Protein — beans (garbanzo, black, cannellini); vegetables — carrots, greens, potatoes; and fruit — apples, bananas

Prepare:

• Some meal items can be prepared in advance; pre-cook on days when you have time.
  
• Double or triple up on recipes and freeze meal-sized containers of soups and casseroles or divide into individual portions.
• Try a few meatless meals by substituting with beans and peas or try "no-cook" meals like salads.
• Incorporate leftovers into another meal.
• Be creative with fruits and vegetables and use them in different ways during the week.