2017-09-06 / Entertainment

5 Tips to Avoid Binge-Watching Guilt

Fruity Flatbread Fruity Flatbread Dozens of streaming video providers are making it easier than ever to watch the TV programming you want when you want it, and exclusive programming released an entire season at a time is transforming the way Americans watch TV. The flip side of this convenience is a surge in binge-watching, which can have some negative side effects, including binge eating.

When your favorite show is available back-to-back, it’s easy to let substantial blocks of time get away as you watch “just one more” episode to follow the twists and turns of the plot. In fact, according to a recent survey by Dole, the average bingewatching session clocks in around 5 hours. The same survey found that more than two-thirds of people prefer healthy snacks to fuel their marathon viewing.

Treating yourself to an occasional binge session may give your brain a well-earned break, and it’s easy to do many forms of exercise in front of the screen. The trick to keeping your binge-watching session in check and getting rid of the guilt is to exercise good habits when you head to the kitchen. 1. Opt for snacks that include valuable vitamins and minerals. 2. Keep your kitchen stocked with ingredients such as high quality, ready-to-eat Dole Jarred Fruit so you can create quick and easy snacks with a serving of fruit in between episodes or during a commercial break. 3. Look for quick solutions that help trim prep time and skip the cutting, peeling and mess. 4. Avoid waste or spoilage with convenient, re-sealable lids that let you use what you need for a single serving and save the rest for later. 5. Get creative to satisfy cravings. Instead of reaching for cookies or cake, dip fruit in melted chocolate and pop it in the freezer. Let it sit while you watch a few episodes of your favorite show and then enjoy. Find more quick and easy snacks that can be made during a commercial break at dolesunshine.com.

Brightened Up Caprese Salad Brightened Up Caprese Salad 
Peach Parfaits Peach Parfaits Fruity Flatbread

Pre-made flatbread crust
Broccoli rabe
Cooked and chopped turkey
Dole Jarred Mandarin
Cover flatbread with chopped broccoli rabe,
turkey bacon and oranges.

Peach Parfaits

Low-fat yogurt
Dole Jarred Sliced Peaches
In cup or jar, alternate layering yogurt,
granola and chopped peaches. Top with
mint and serve immediately.

Avocado Toast Avocado Toast Brightened Up Caprese Salad

Fresh mozzarella cheese
Dole Jarred Sliced Peaches
Fresh basil
Salt, to taste
Pepper, to taste
Balsamic glaze
Arrange alternate slices of mozzarella and
peaches. Sprinkle fresh basil, season with
salt and pepper, to taste, and drizzle with
balsamic glaze.

Tropical Fruit Salsa Tropical Fruit Salsa Avocado Toast

Whole-wheat bread
Dole Jarred Sliced Peaches
Crushed red pepper flakes
Slice avocado in half, remove pit and scoop
out avocado into bowl. Smash until desired
Toast bread, layer with avocado and top
with peaches. Season with salt, pepper and
crushed red pepper flakes.

1-2-3 Chicken Wrap

Whole-wheat tortilla
Dole Jarred Mandarin
Cooked chicken, chopped
Yogurt-based dressing
of choice
Lay tortilla flat and add spinach, oranges
and chicken. Top with dressing. Fold, cut
and serve.
Substitution: Preferred greens can be
added in place of or in addition to spinach

1-2-3 Chicken Wrap 1-2-3 Chicken Wrap Tropical Fruit Salsa

Dole Jarred Tropical Fruit
1 white onion
1 bunch cilantro
1 jalapeno
1 lime, juiced
Tortilla chips
Chop 2 cups fruit, dice onion, chop cilantro
and seed and mince jalapeno.
Combine ingredients and stir in lime
juice. Serve alongside tortilla chips.

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