If your digestion needs a reset, opting for high-fiber, antioxidant-rich foods will help you feel better from the inside out. This creamy chard and spinach soup is easy to make and full of belly-relieving nutrients. Leafy greens, almond butter, and bell pepper will help soothe your stomach and shrink your belly. Adding a touch of low-fat cream cheese turns this soup into a creamy concoction without adding a lot of calories.

Get the vitamin-A-rich, 194-calorie recipe below!

From 21-Day Tummy by Liz Vaccariello and Kate Scarlata, RD

Creamy Chard and Spinach Soup

Notes

Use low-sodium vegetable broth to make this soup vegetarian, and choose a gluten-free broth to make this recipe gluten free.

If your digestion needs a reset| opting for high-fiber| antioxidant-rich foods will help you feel better from the inside out. This creamy chard and spinach soup is easy to make and full of belly-relieving nutrients. Leafy greens| almond butter| and bell pepper will help soothe your stomach and shrink your belly. Adding a touch of low-fat cream cheese turns this soup into a creamy concoction without adding a lot of calories.

Get the vitamin-A-rich| 194-calorie recipe below!

From 21-Day Tummy by Liz Vaccariello and Kate Scarlata| RD

Creamy Chard and Spinach Soup

Notes

Use low-sodium vegetable broth to make this soup vegetarian| and choose a gluten-free broth to make this recipe gluten free.

The following post was originally featured on Delish Knowledge and written by Alex Caspero, who is part of POPSUGAR Select Fitness.

Green smoothie, you’ve come at just the right time.

What is it about traveling? Despite my absolute best intentions, it’s almost impossible to keep up my healthy patterns whenever I set foot outside of my zip code. I spent the weekend in Nashville for the annual dietetics conference, and while you’d think it would’ve been easy to get in my five-a-day around a bunch of RDs, that proved to not be the case.

With multiple cocktail parties and celebratory dinners each night, it’s a fair assessment that my diet for the past 36 hours has been a mix of mostly wine, cheese, and samples from the hundreds of expo vendors. In other words, I need a green smoothie stat.

I woke up this morning with a hankering for another satisfying meal and turned to this smoothie. Apple, spinach, hemp seeds, ginger, and grapes. A smattering of the produce that was still left in the drawer from before I left happened to create the most Fall-worthy green smoothie. Gentle heat from the freshly ground ginger with a crispness thanks to the apple and tart green grapes.

Getting back on track is what’s most important by finding balance between the nutritious and overindulgent. With my Autumn green smoothie in hand, I’m ready to conquer the week.

To learn more about this recipe, check out Delish Knowledge.

From Delish Knowledge

Apple Green Ginger Smoothie

Ingredients

2 cups chopped apples1/2 cup white grapes2 teaspoons fresh grated ginger2 tablespoons hemp seeds1 1/2 cups almond milk1 cup spinach1 cup ice

The following post was originally featured on Delish Knowledge and written by Alex Caspero| who is part of POPSUGAR Select Fitness.

Green smoothie| you’ve come at just the right time.

What is it about traveling? Despite my absolute best intentions| it’s almost impossible to keep up my healthy patterns whenever I set foot outside of my zip code. I spent the weekend in Nashville for the annual dietetics conference| and while you’d think it would’ve been easy to get in my five-a-day around a bunch of RDs| that proved to not be the case.

With multiple cocktail parties and celebratory dinners each night| it’s a fair assessment that my diet for the past 36 hours has been a mix of mostly wine| cheese| and samples from the hundreds of expo vendors. In other words| I need a green smoothie stat.

I woke up this morning with a hankering for another satisfying meal and turned to this smoothie. Apple| spinach| hemp seeds| ginger| and grapes. A smattering of the produce that was still left in the drawer from before I left happened to create the most Fall-worthy green smoothie. Gentle heat from the freshly ground ginger with a crispness thanks to the apple and tart green grapes.

Getting back on track is what’s most important by finding balance between the nutritious and overindulgent. With my Autumn green smoothie in hand| I’m ready to conquer the week.

To learn more about this recipe| check out Delish Knowledge.

From Delish Knowledge

Apple Green Ginger Smoothie

Ingredients

2 cups chopped apples1/2 cup white grapes2 teaspoons fresh grated ginger2 tablespoons hemp seeds1 1/2 cups almond milk1 cup spinach1 cup ice

3 Moves For Flat Abs by Halloween

With Halloween parties on the way

3 Moves For Flat Abs by Halloween

With Halloween parties on the way| it’s time to get (or keep) those abs in tip-top shape! The next time you hit the gym or go to stretch after a workout| bring these three ab exercises to your usual routine. This combination doesn’t take very long| nor does it require equipment (commercial break activity| anyone?)| but the combination of the three will tighten and tone your tummy in no time| so you can rock that costume or LBD with confidence.

| Russian Twist

Russian twists are a great way to tone your abs| especially your obliques. You can do them without equipment| but for quicker results| try holding a dumbbell or adding a medicine ball at chest height. Watch this video for a few Russian twist variations| or follow these steps:

• Sit on the ground with your knees bent and your heels about a foot from your bum.
• Lean slightly back without rounding your spine at all. It is really important| and difficult| to keep your back straight| so don’t let it curve.
• Place your arms straight out in front of you with your hands holding either side of the dumbbell. Your hands should be level with the bottom of your ribcage.
• Pull your navel to your spine| and twist slowly to the left. The movement is not large and comes from the ribs rotating| not from your arms swinging. Inhale through center| and rotate to the right. This completes one rep. Lift your feet off the ground for a more advanced variation.
• Do 16 full rotations.

Related: A Lazy-Girl Workout You’ll Love

| Toe Touches

If you often do traditional crunches| try bumping up the intensity with toe touches. The challenge here is trying not to bend your knees to fully target your upper abs. Follow these easy steps:

• Lie on your back on the floor. Raise your arms to your ears or directly above your chest.
• Without lifting your hips from the ground| raise your legs| holding them there throughout the set.
• Use your abs to slowly curl your shoulders off the ground| bringing your fingertips to your toes. Now slowly lower your shoulders to the ground| pausing at the starting position to complete one rep. Don’t use your neck as momentum to make the motion.
• Do 20 reps.

| Elbow Plank

A traditional elbow plank offers total-body tone and is a great way to target your entire middle. There are many variations to challenge your plank| but first master the basic elbow plank following these steps:

• Start on the floor resting on your forearms and knees.
• Step your feet out one at a time| coming into a plank position.
• Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor| with your abs pulling toward the ceiling.
• Hold for 30 seconds; work your way up to one minute as you build strength.

Related: The Ultimate List of the Best Bodyweight Exercises

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Power up Your Brunch: 12 Protein-Filled Egg Recipes

When you’re busy| tired| or unable to bother with an elaborate meal| there’s nothing like an egg breakfast to fill you up and get you ready for the day. Get your dose of protein| iron| vitamins| and more with these 12 creative and healthy egg recipes!

| Asparagus With Grated Egg

The inventive technique of grating a hard-boiled egg jazzes up this simple steamed asparagus. A drizzle of vinaigrette ties this whole plate together.

| No-Bake Veggie Frittata

Made with cherry tomatoes| cubes of mozzarella cheese| black beans| and purple basil| a high-protein piece of this veggie frittata is bursting with flavor. Pair your under-200-calorie piece with whole-wheat toast or a side salad for the perfect breakfast| lunch| or even dinner.

| Quinoa Egg Bake

Bake two superproteins together for breakfast: quinoa and eggs. The quinoa serves as a crust while providing 12 grams of complete protein per half cup| while each egg offers seven grams of protein. You’ll even get your iron and calcium from the spinach and milk in this tasty recipe!

| Savory Asian Oatmeal

Instead of starting your day with the same old simple oatmeal| bring a little spicy flair to the table with savory Asian oatmeal that’s topped off with a tasty egg.

| Turkey Sausage Egg Muffins

Lots of veggies and a good dose of protein| all in a portable size u2014 it’s all there in these gluten-free egg muffins.

| Cinnamon-Spiced Baked Eggs

Jazz up your weeknight dinner with cinnamon-spiced baked eggs. The tomato-onion sauce may satisfy any pasta cravings| and the allspice| cinnamon| and clove flavors add an unexpected element.

| Deviled Eggs

Deviled eggs get healthy with this recipe for deviled eggs| which uses mashed garbanzo beans to replace half of the mayo.

| Baked Eggs in Ham Cups

Fast enough for a weekday breakfast but filling enough to keep you satisfied well into the morning| these baked eggs in ham cups are the perfect fast breakfast treat.

| Vegetarian Hash

The perfectly baked eggs nestled in this vegetarian hash make the dish| and the fact that this hash is jam-packed with veggies instead of corned beef and lots of potatoes makes this version a healthy treat.

| Add Veggies to Scrambled Eggs

Yet another way to sneak in your veggies u2014 mixed in with fluffy| perfectly scrambled eggs and a little bit of melted cheese. Pretty much any green will do| but for a powerhouse combo| try this recipe for arugula| goat cheese| and scrambled eggs.

| Ebelskivers

Like egg popovers| these ebelskivers are a good option when you’re tired of your normal| carb-loaded English muffin/pancake rotation.

| Egg Avocado Bake

This Paleo-friendly combo of a perfectly baked egg nestled in an avocado is sure to wow when you bring a batch to the table.

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17 Treats to Celebrate Halloween the Healthy Way

Halloween can be tricky to navigate if you’re trying to eat healthy. Candy| drinks| and sweets abound| and while you deserve to treat yourself| having a few healthy ideas in your arsenal is always a good idea. From spooky party dishes to revamped candies| these fresh ideas are as festive as they are delicious. So scroll through for some Halloween snacks that are spooky good (and good for you!).

| Scary Bananas

Halloween desserts don’t have to ruin your healthy eating. These spooky banana treats will satisfy you with a burst of dark chocolate and the sweetness of the fruit.

| Vampire Juice

Had too many spooky cocktails? This vampire juice with beet| carrot| orange| lemon| and ginger will jolt you back to life. Try this recipe for beet carrot ginger juice as well.

| Halloween Salad

Even salads can feel festive. Using cutouts to add spooky shapes like pumpkins and ghosts will make a crunchy salad into a celebratory snack.

| Tropical Candy Corn

Give typical candy corn a healthy spin with this tropical alternative. Layers of pineapple| cantaloupe| and banana re-create the classic Halloween candy.

| Healthy Snickers

If you can’t resist the taste of snickers| skip the processed bars from the store and make your own healthy recipe instead.

| Ghost Popsicles

Throwing a spooky shindig? These yogurt-coated ghost popsicles are a sweet and healthy snack that guests can enjoy guilt free.

| Homemade Peanut Butter Cups

You don’t have to give up on your favorite candies. Make your own almond butter cups a try instead.

| Pineapple Monster

For a show-stopping centerpiece at your Halloween party| create a creepy pineapple monster using the shell of a hollowed out pineapple. Get directions for making a pineapple monster here.

| Jack-o’-Lantern Party Tray

Snack away on this veggie tray that will fill you up before you have a chance to binge on candy.

| Baked Pumpkin Doughnuts

For a sweet treat that will satisfy your morning sugar cravings| take a bite out of a baked pumpkin doughnut.

| Apple Bones With Bloody Jam

Need an idea for the Halloween potluck? This creative idea will be a crowd pleaser. Get the recipe for the strawberry| raspberry| and beet jam here.

| Monster Smoothie Bowl

If your friends love a smoothie bowl as much as you do| invite them for a detox brunch featuring this creepy guy.

| Paleo Chocolate Cupcakes

If you’d take cake over candy any day| but you’re still trying to eat healthy| try whipping up a batch of Paleo cupcakes. They are topped with a sweet potato or pumpkin icing| so you can indulge your sweet tooth the healthy way. Get the recipe here.

| Vegan Dirt and Worms

Dirt and worms was the ultimate childhood gross-out treat. When you’re in need of a diet-friendly dessert| this one is for you. Pair vegan chocolate pudding with cookie crumbles and homemade gummy worms and voilu00e0! Get the full recipe for vegan dirt and worms here.

| Chocolate Orange Cake Pops

Cake pops don’t have to be unhealthy. Use dark chocolate and carrot cake protein balls and you can munch away.

| Vegan Candy Corn

Vegan candy corn is a sweet you can enjoy without any guilt. Full of wholesome ingredients| it’s one healthy treat.

| Dark-Chocolate-Drizzled Popcorn Balls

Indulge your sweet tooth the healthy way with dark-chocolate-drizzled popcorn balls. The popcorn will fill you up so you won’t be tempted to overindulge. Get the recipe here.

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17 Treats to Celebrate Halloween the Healthy Way

Halloween can be tricky to navigate if you’re trying to eat healthy. Candy

40+ Treats For the Ultimate Healthy Halloween

The never-ending deluge of Halloween junk food can make it hard to stick to any healthy-eating resolutions. Thankfully| there are fun ways to say no to the candy bowl while still feeling like you’re indulging. Read on for over 40 healthy smoothies| candies| shakes| snacks| and other treats that’ll make your Halloween happy and healthy!

u2014 Additional reporting by Aemilia Madden

| Vegan Samoas

Chocolate| caramel| and coconut come together to make these scrumptious vegan samoas that may taste even better than the originals.

| Vegan Snickers

Enjoy a healthy spin on the salty and sweet taste of Snickers by taking a bite out of this vegan version.

| Pumpkin-Carrot Bars With Cream Cheese Frosting

No one at your Halloween party will believe that these knockout pumpkin-carrot bars with cream cheese frosting are actually good for you.

| Chocolate Chip Pumpkin Bars

For your next Fall potluck| these chocolate chip pumpkin bars are sure to be a hit.

| Vegan Peanut Butter Brownie Bites

For a treat that’s something in between a brownie and a peanut butter cup| try snacking on these peanut butter brownie bites that your vegan friends can enjoy| too.

| Chocolate Peanut Butter Balls

Crispy| rich| and decadent| these vegan chocolate peanut butter balls are the perfect after-dinner treat.

| Vegan Thin Mints

These flaky| chocolate vegan thin mints are a crowd-pleaser that even the pickiest Halloween party guests will love.

| Almond Butter Cups

Mix up your nut butters and whip up a batch of these almond butter cups instead of the classic peanut butter version.

| Healthy Caramel Apples

You may think that caramel apples are possibly one of the healthier Halloween options| but gobs of caramel can turn a formerly healthy apple into a less-than-diet-friendly dessert. Make a few modifications and shave hundreds of calories with this healthy caramel apple recipe from Muscle and Fitness Hers.

| Pumpkin Caipirinha

Using Fall ingredients like ginger| nutmeg| and antioxidant-rich pumpkin| this pumpkin caipirinha cocktail is definitely a treat to get you in a festive Halloween mood. Best of all| it’s not weighed down with sugary juices or refined sugars; since pumpkin is naturally sweet on its own| the drink only needs a touch of agave nectar to round it out.

| Superwoman Green Smoothie

This creamy chocolate concoction is hiding a few green secrets: the superfoods spinach and spirulina| to be exact. Luckily for your sweet-pining taste buds| this superwoman green smoothie has enough cacao| honey| and frozen berries to satisfy candy cravings.

| Banana Chocolate Strawberry Smoothie

This smoothie’s got a little bit of everything: creamy banana| sweet strawberries| satisfying peanut butter| and a hint of chocolate flavor. Get the recipe here.

| Peanut Butter Rice Krispies Treats

Make a healthier version of a party favorite with this recipe for Rice Krispies treats. Skip the marshmallows and use peanut butter to keep your treats sticking together.

| Pumpkin Brownie Cupcakes

Layers of pumpkin and chocolate join forces to create dreamy pumpkin brownie cupcakes dolloped with some avocado frosting.

| Peanut Butter Patties

These peanut butter patties have a similar taste to Reeses’s Peanut Butter Cups but without the preservatives. They are also animal-product-free for you and your vegan friends.

| Peanut Butter Cups

Make your own comforting vegan chocolate peanut butter cups with this oh-so-creative recipe.

| Candy Corn

Traditional candy corn can be full of preservatives and artificial sweeteners. However| this homemade vegan candy corn is a festive alternative.

| Cookie Dough Truffles

These cookie dough truffles are made with almond meal and honey then coated with melted chocolate. They make a tasty| grain-free substitution if you love cookie dough bites.

| Bat Bites

These bat bites are more cute than scary| but no matter what your guests’ reaction| they’ll love digging into this cheesy appetizer.

| Vegan Pumpkin Pie Cupcakes

You don’t have to wait for Thanksgiving for your pumpkin pie fix. Make these vegan pumpkin pie cupcakes for your Halloween soiree| and if you’re feeling adventurous| try the included recipe for homemade candy corn gummies!

| Candied Spiced Pumpkin Seeds

‘Tis the season for an abundance of pumpkin seeds. Instead of tossing them out| make a sweet| high-protein snack with this vegan candied spiced pumpkin seeds recipe.

| Beady Edible Eyes

This spooky twist on crudite is a cinch to make and easy for guests to pick up. Bonus: all you need are three ingredients. Get the recipe for beady edible eyes here.

| Carrot Cake

Love the flavors of carrot cake| but can’t find a recipe that works for your alternative diet? Look no further than this raw carrot cake topped with vanilla “”cream cheese”” frosting. It covers all the bases; it’s vegan| and free of gluten| sugar| and corn.

| No-Bake Chocolate Almond Squares

If you love the crunchy combination of chocolate and almonds in an no-bake chocolate almond squares instead. Made with dates| banana| honey| and raw cacao| each one-inch square has 149 calories| 9.4 grams fat| and 10.9 grams sugar. For the coconut flavor| sprinkle with freshly shaved coconut.

| Apple Cider Doughnuts

Forget the deep-fried version. Baked apple cider doughnuts bring a heaping helping of traditional Fall flavors to your palate.

| Raw Vegan Mint Bonbons

raw vegan mint bonbons make for an equally decadent treat| along with a pop of protein from the cashew base.

| Jack-o’-Lantern Hummus Plate

If you don’t have a lot of time to spend on a Halloween-inspired appetizer| this jack-o’-lantern hummus plate is the one for you.

| Protein Milk Shake

Make this protein milk shake your own dessert swap with additions like cocoa or flavored protein powders for a customizable sweet treat without the guilt.

| Chocolate Coconut Almond Bars

No need to miss the combination of flavors in a classic Almond Joy bar. Instead| create these “”joyfully vegan”” chocolate coconut almond bars.

| Mint Chocolate Smoothie

Mint and chocolate are a classic combination| but that doesn’t mean you should eat an endless supply of Peppermint Patties. This vegan mint chocolate chip shake uses fresh mint and raw cacao nibs to satisfy your cravings.

| Raw Vegan Brownies

If you simply love anything and everything chocolate and often reach for classics like a raw vegan brownies for your new go-to no-bake chocolate fix.

| Chocolate “”Cockroaches””

If you love the salty and sweet flavors in creepy chocolate cockroach treats that use fresh nuts and dark chocolate instead of milk chocolate.

| Healthy Cookie Dough Balls

This recipe for healthy Halloween cookie dough balls from Oh She Glows can be made in minutes and will satisfy any sweet tooth| stat. They are the quick perfect make-ahead for your Halloween get-together!

| Cuke Monsters

If there are going to be kids at your Halloween party| here’s a snack for them. You can either make these ahead of time or as an activity at the party u2014 either way| any little ghoul will love these healthy cucumber monster treats.

| Reese’s Smoothie

Those peanut butter cups are hard to resist. Whip up a batch of this healthy Reese’s smoothie and step away from your Halloween candy stash.

| Vegan Chocolate Shake

A chocolate shake that’s good for you? After you see all the wholesome ingredients that go into this vegan chocolate shake| you’ll feel good (and rightfully so) about making this for dessert.

| Chocolate Banana Cashew Smoothie

Craving something chocolate-y but don’t want to dig into your Halloween candy stash? This chocolate banana cashew smoothie should do the trick.

| Cheese Pumpkins

Although these cheese pumpkins look like they’re made of marzipan| they’re actually a savory treat. Using cold-packed cheddar cheese (the soft kind in a container) makes it easy to roll these little pumpkins u2014 and it’s a healthy treat| since one tablespoon of cheese is only 35 calories.

| Veggie Fingers Dip

Veggies never looked so creepy. To assemble these veggie dip using Greek yogurt| then stick the “”fingers”” into your bowl. A dab of hummus and an almond sliver “”finger nail”” complete the look.

| Banana Ghost Pops

Scare away your sugar cravings with our new favorite Halloween treat: banana ghost pops. Coated in coconut| this variation of a classic frozen banana will satisfy your taste buds and add some potassium to snack time. Watch this video to learn how to make your own ghostly treats.

| Pumpkin Carrot Muffins

A Halloween party needs a dose of appropriately orange-hued treats. Get festive without food coloring with these pumpkin carrot muffins; no one will know just how many vegetables these healthy Halloween treats are actually hiding!

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