Unhealthy Snacks

I do believe that healthy snacking is an important part of eating a balanced diet.  Eating a healthy snack, like fruit or low fat yogurt, between meals helps to keep you feeling satisfied throughout the day and helps you not to over eat at meal time.

However, unhealthy snacks can cause spikes in your blood sugar, leaving you with that afternoon "crash". Here is a list of a few snacks to avoid:

1. Doughnuts. High in sugar, trans-fats, and calories doughnuts are not only bad for your waistline, but bad for your energy levels as well. The high sugar content is likely to end in a midday crash. If you crave a doughnut, try a piece of whole-grain toast with 1 TBSP all natural peanut butter.
2. Soft Drinks. There just isn't anything nutritious about soda, whether it's diet or regular. Don't be fooled because the drink is diet - there is nothing healthy about them and in fact diet drinks can actually make you add on extra pounds!  Instead of a soda, try some sparkling water with lemon, unsweetened tea, or just plain water.
3.  French Fries: Actually anything fried - from chicken to potatoes to vegetables - should be avoided. Deep-fried foods contain trans fats that are bad for your body. If you want finger foods, opt for carrot sticks, low-fat mozzarella cheese sticks, or grapes.
4. Chips: Chips of any kind are usually fried so are therefore high in fat and salt.  Instead of chips opt for healthier choices like cut up fruits and veges, apple slices, or a hand full of almonds.  This way you still get the crunch without all the calories.

Health Benefits of Dark Chocolate

I admit it!  I am a chocolate lover!  Almost every night after dinner I want just a little something to satisfy my sweet tooth.  Now I think most health professionals (which I am not) would tell me to break the habit and to not eat dessert at all.  Dessert should be a once in a while, special occasion thing.  Well even though I agree with that for the most part – I still have a sweet tooth to satisfy and life is too short!

So what is my compromise? One or two squares of high quality dark chocolate a night.  A few things to note:  true dark chocolate needs to be of high quality and made up of at least 70% cocoa and portion control is the key.  One or two squares at the most. 

Why is dark chocolate healthy?  Dark chocolate is full of antioxidants, has been shown to help lower blood pressure and bad cholesterol levels, and can help stimulate endorphin production, which makes us feel happy.

But one thing to remember, eating too much of anything, even healthy dark chocolate, can lead to weight gain which would cancel out any of the health benefits chocolate has to offer.  So go ahead – indulge – but just a little!

Healthy Kids Snacks for School

With school around the corner I started to think about what snacks to pack for my boys this year.  I thought it would be a great idea to compile a list of healthy snacks to help give other parents some good, easy options. Here is what I came up with:

1. Granola Bars: (Make sure to read your label) You want to get a bar that is high in fiber and protein and low in sugar. My favorite is Kashi 7-Grain but another good alternative is Nature Valley Crunchy Granola Bars.

2. Cheddar Bunnies: You can now get Annie's Cheddar Bunnies in individual snack packs but I think it's less expensive to buy the family size box and make my own individual baggies. They also have new flavors like sour cream and onion and whole wheat. My kids still love the original Cheddar Bunnies.

3. Apple Slices: I cut up apple slices and mix them with a little lemon juice so they don't turn brown. I also try to place them close to the ice-pack in their lunch boxes to keep them cold.

4. Red Grapes: One of the best snacks there is - grapes are loaded with vitamins, minerals, and fiber. The more you can get them to eat - the better!

5. Kids Clif ZBars: Each bar is low fat, made with whole oats, and contains 12 essential vitamins and minerals kids need every day. Lots of great flavors to choose from and I love that they are organic and high in protein.

6.Reduced Calorie Cheese Sticks: Loaded with protein and calcium they are a great choice for healthy snacking.

So keep your kids loaded up with healthy snacks to help keep them going through out the day. 

Easy Tricks to Stay on Your "Diet"

The word diet is truly a four letter word.  I do not use the word in the context of starving yourself through-out the day or denying yourself all of your favorite foods.  Diet should refer to a lifestyle of eating healthy foods on a regular basis.
One of the things I often hear is that when someone goes on a diet they skip breakfast.  This actually has the opposite effect on the body that you are hoping for.  By skipping a meal you can cause a dip in your blood-sugar which can leave you sluggish, irritable, and ravenous at lunchtime.  Sound like someone you know?
This is what I do to stay on track:
1. Eat a healthy breakfast: Skipping breakfast can also make your brain crave high-fat foods.  So don’t leave the door without eating something healthy – even if it’s quick - like whole grain cereal or oatmeal with berries and skim milk. 
2. Eat one or two healthy snacks through-out the day:  If you are watching your weight the idea of eating a snack may seem preposterous.   But eating healthy snacks between meals helps to keep your metabolism up and running and keeps your blood sugar from dipping too low.  A couple of good choices are low-fat yogurt with a handful or almonds or berries, a banana with 1 TBL natural peanut butter, or cut up fruits and veges.  If you have them already cut up in baggies they are easy to grab on the go.
3. Get plenty of Sleep:  We all have busy schedules but lack of rest can be detrimental to our “diet” plan.  Lack of sleep can decrease our smart decision making abilities including what food choices we make.  The optimum amount of sleep is 7-8 hours every night.  Just 2 nights in a row of less than 7 hours can impair your decision making ability, leaving you vulnerable to making poor food choices.
4. Don’t Deny yourself all the foods you love: Unless it’s a doughnut that is!  I love pizza, wine and chocolate.  I could not go through life happily if I was not allowed to eat those foods again.  So I choose to make my own healthy pizzas: light on the cheese, no meat, and heavy on the vegetables, go easy on the wine, and eat only good quality dark chocolate in very small amounts.  This way I can continue to enjoy my favorite foods, not feel deprived,  and keep my “diet” on track.

UnHealthy Snacks to Avoid

I do believe that healthy snacking is an important part of eating a balanced diet.  Eating a healthy snack, like fruit or low fat yogurt, between meals helps to keep you feeling satisfied throughout the day and helps you not to over eat at meal time.

However, unhealthy snacks can cause spikes in your blood sugar, leaving you with that afternoon "crash". Here is a list of some snacks to avoid:

1. Doughnuts. High in sugar, trans-fats, and calories doughnuts are not only bad for your waistline, but bad for your energy levels as well. The high sugar content is likely to end in a midday crash. If you crave a doughnut, try a piece of whole-grain bread with 1 TBSP all natural peanut butter.
2. Soft Drinks. There just isn't anything nutritious about soda, whether it's diet or regular. Don't be fooled because the drink is diet - there is nothing healthy about them and in fact diet drinks can actually help make you add on extra pounds!  Instead of a soda, try some sparkling water with lemon or lime slices- you'll get the carbonation without all the empty calories.
3.  French Fries: Actually anything fried - from chicken to potatoes to vegetables - should be avoided. Deep-fried foods contain trans fats that are bad for your body. If you want finger foods, opt for carrot sticks, low-fat mozzarella cheese sticks, or grapes.
4. Chips: Chips of any kind are usually fried so are therefore high in fat and salt.  Instead of chips opt for healthier choices like cut up fruits and veges, apple slices, or a hand full of almonds.  This way you still get the crunch without all the calories.

Go Nuts - Again!

I don’t know about you but I used to shy away from eating nuts because they are high in fat. But now I have started snacking on them in small quantities. Nuts are one of the best plant sources of protein and they are rich in fiber. Almonds, which are actually seeds, may improve digestion and boost your immune system.

Walnuts are also a great choice.  They are full of protein, high in fiber, and contain Vitamins B & E. Walnuts also have omega 3 fatty acids which have been shown to lower "bad" cholesterol.  

But - go easy on your portions - A good way to control your portion is to just eat one large handful of nuts (no more than 25) everyday.

Here is one of my healthy snack recipes:

1 Cup Fresh Blueberries, washed
1 Cup Sliced Almonds
1 Cup Craisins
Mix all together. Enjoy alone, over yogurt, oatmeal or cereal!

Healthy Snack Choices

I happen to believe that healthy snacking is an important part of eating a well balanced diet.  Eating healthy snacks between breakfast and lunch and then again between lunch and dinner helps to keep you from becoming too hungry and then either over eating or making poor food choices at meal time.

Starting off you day with a healthy breakfast is the beginning of a great food day.  Add a little protein to your breakfast to help keep you feeling full for a longer period of time.  Skip the sweets like donuts or pastries and opt for Kashi cereals or oatmeal topped with fresh fruit and a few almonds or walnuts and make sure you use skim or low fat milk.

For your morning snack choose low fat yogurt (make sure it does not contain high fructose corn syrup or any artificial sweeteners) and top it with fresh berries, a sprinkle of cinnamon, and a couple of chopped walnuts.

For your afternoon snack I recommend you follow Elvis’s lead and eat a sliced banana with a heaping tablespoon of all natural peanut butter.

Here are a few other healthy snack options:

• Fruit smoothies: Opt to make your own with fresh or frozen fruit, low fat yogurt, a little light vanilla soy milk, and a dash of cinnamon – store bought smoothies may contain high fat yogurts or ice cream.
• Berries: They are sweet, easy to pop into your mouth, and a much healthier choice than a candy bar. Raspberries, blueberries, strawberries and blackberries are all anti-inflammatory, rich in flavonoids (compounds to protect cells against damage) and offer immune-boosting antioxidant activity.
• Cut Up Vegetables: The fiber in veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a wide range of colors (broccoli, cauliflower and carrots are good choices). I like to keep baby carrots and cut broccoli on hand to have an easy to reach for snack.
• Nuts: When eaten sparingly, nuts are a great snack. Walnuts are rich in omega-3 fatty acids.  Nuts can be high in calories and fat (even if it's the healthy monounsaturated kind) so watch your portion control.
• Dark chocolate: An ounce of dark chocolate now and then will satisfy a sweet tooth while providing antioxidant polyphenols (A kind of chemical that may protect against some common health problems and possibly certain effects of aging). Choose high quality dark chocolate with at least 70 percent pure cocoa, and enjoy the rich flavor.

Is Microwave Popcorn Bad for You?

I am a huge popcorn fan.  I have an air popper and I love to use it and add just a little bit of melted butter and salt.  Repeat - Just a little bit!   But most of the time I go for the easier, more convenient kind - microwave popcorn. 

So is microwave popcorn bad for you?  I recently read an article from drweil.com that had some not so great news for the microwave popcorn lovers:

"Not only are most microwavable varieties loaded with artificial flavors, sodium and fat, but they can expose you to chemicals that are added to the artificial butter flavoring and used in the lining of microwavable popcorn bags".  Yikes!!

But I do think there are some healthier microwave versions.  If I am going to indulge I Prefer Newman's Own  Popcorn Brand.  They use all natural ingredients and no trans fat.  Another reason I like Newman's Own  - The company donates all profits to charitiy and have given over $280 million since 1982.

4 Unhealthy Snacks

When I find simple,  to the point articles,  I like to share them.  This is a great list of 4 snacks that we need to avoid. The list includes soft drinks - both regular and diet.  Don't be fooled because the drink is diet - there is nothing healthy about them and in fact diet drinks can actually help make you add on extra pounds!

1. Doughnuts. High in sugar, trans-fats, calories and refined flour, doughnuts are not only bad for your waistline, but bad for your energy levels as well. The high sugar content is likely to end in a midday crash. If you crave a doughnut, try a piece of whole-grain bread with some jam and peanut butter instead.
2. Soft Drinks. There just isn't anything nutritious about soda, whether it's diet or regular. Instead of a soda, try some sparkling water with a bit of fruit juice - you'll get the carbonation without all the empty calories.
3.  French Fries. Actually anything fried - from chicken to potatoes to onions to cheese - should be avoided. Deep-fried foods contain altered fats that are detrimental to the body. If you want finger foods, opt for carrot and celery sticks.
4. Instant Soup. Very high in sodium, instant soup generally offers little health benefit in proportion to its sodium count. Your total daily intake of sodium should not exceed 2,400 mg and one serving of instant soup contains around 500 mg (some kinds of Ramen-style soup are even worse, offering up about one-third of a day's recommended sodium.) A better option is low-sodium vegetable broth with part whole wheat and buckwheat noodles such as Japanese soba or udon.

For the entire article and more great information: http://www.drweil.com/drw/u/TIP03621/4-Unhealthy-Snacks.html

The Benefits of Healthy Snacking

Make sure you eat enough.  What?

I know that on the news the last few days there have been reports about how much kids are snacking and how it is affecting the rising childhood obesity problem we have in the US.  I don't really have a problem with snacking.  In fact, snacking between meals is an important part of keeping your metabolism revved up.  I think the problem we have is what we are snacking on and the kinds of snacks we are providing for our children.

I know for myself, if I don't have a light healthy snack between breakfast and lunch and then again between lunch and dinner - I tend to over eat at meal time, and this is even after I have eaten as much preparing the meal as I do when I sit down to eat the actual meal.  Do you know what I mean?  That topic I have had on my mind lately and is for a later post!

What we need to be aware of is the kind of snacks we choose for ourselves and our children.  I keep my refrigerator stocked with good, healthy snacks:

• Bananas
• All natural low fat yogurt - I like Stonyfield Farms (most other brands contain either artificial sweeteners, tons of fat, or High Fructose Corn Syrup)
• Grapes (Keep them washed and ready to eat in a bowl)
• Carrots Sticks (follow the grapes comment)
• Apples
• All Natural Peanut Butter (I've said it before - Elvis had the idea with peanut butter and bananas - just keep your portions under control)
• Almonds - Again portion is the key - just a handful

For my kids, they eat almost all of the snacks I mentioned above.  For school my older son only wants a Clif Kids Z Bar, which is not a bad choice but my younger son wants a variety of different snacks throughout the week.  He likes Cheddar Bunnies, Cuties mixed with craisins, homemade healthy muffins (he doesn't get those as often), etc.

I think the important point here is that if we are eating an overall healthy diet, healthy snacking is OK.  Sending your kids to school with packaged, highly processed foods loaded with sugar for snack is probably not a good idea and really upsets the teachers.  Make lots of healthy options available to your kids, model the behavior, and you will be setting them up for a life time of good choices - and hopefully good health too. 

Kids Healthy Snacks for School Continues

With school just days away I decided to list my top 10 choices for healthy kids snacks. It's important that we provide healthy snacks for our children when they are at school. We can provide the snacks...if they actually eat them is a different story!

1. Granola Bars

2. Clif Kid Z-Bars

3. Grapes

4. Cheese Sticks

5. Apple Slices (few drops of lemon will help them not to turn brown)

6. Bananas

7. Annie's Cheddar Bunnies or Honey Bunnies

8. Raisins

9. Multi-Grain Cheerios, Kashi Honey Toasted Oat, or Kashi Honey Sunshine Cereal

10. Kashi Chewy Granola Bars, Fruit & Grain Bars, or Cereal Bars

Kids Healthy Snacks for School

With school around the corner I started to think about what to pack my boys for snacks and lunches this year. I thought it would be a great idea to compile a list of healthy snacks to help give other moms some good, easy options. Here is what I came up with so far:

1. Granola Bars: (Make sure to read your label) You want to get a bar that is high in fiber and protein and low in sugar. My favorite is Kashi 7-Grain but another good alternative is Nature Valley Crunchy Granola Bars.

2. Cheddar Bunnies: You can now get Annie's Cheddar Bunnies in individual snack packs but I think it's less expensive to buy the family size box and make my one individual baggies. They also have new flavors like sour cream and onion and whole wheat. My kids still love the original Cheddar Bunnies.

3. Apple Slices: I cut up apple slices and mix them with a little lemon juice so they don't turn. I also try to place them close to the ice-pack in their lunch boxes to keep them cold.

4. Red Grapes: One of the best snacks there is - grapes are loaded with vitamins, minerals, and fiber. The more you can get them to eat - the better!

5. Kids Clif ZBars: Each bar is low fat, made with whole oats, and contains 12 essential vitamins and minerals kids need every day. What you won't find is all the junk! Lots of great flavors to choose from and I love that they are organic and high in protein.

Healthy 100 Calorie Snacks

1. 18 Fat Free Rold Gold Tiny Twists

2. 5 Hershey's Special Dark chocolate kisses

3. 1 Tbsp peanuts and 2 Tbsp dried cranberries

4. ½ cup edamame

5. 1 c baby carrots and 2 Tbsp hummus

6. 1 ½ c strawberries and 3 TLB low fat vanilla yogurt

7. 2 Sargento Light String Cheese snacks

8. 3 cups air-popped popcorn

9. 2 egg whites with 1 slice whole wheat toast

10. 1 medium-sized banana

11. 10 baked low-fat tortilla chips and 3 Tbsp salsa

12. 1/2 Cantaloupe

For the full list check out the article:

http://www.womenshealthmag.com/weight-loss/100-calorie-snacks?page=1

Healthy Energy Boosting Snacks

Most of us get the urge to snack through-out the day. The key is not to starve yourself so that you make unhealthy choices at meal time but to eat 2 healthy snacks between meals every day. That means eat one snack between breakfast and lunch and another healthy snack between lunch and dinner. Here are a few great choices:

1. Low fat String Cheese

2. Low fat or fat -free yogurt with a hand full of walnuts or almonds and blueberries (make sure your yogurt is all natural and does not contain artificial sweeteners. My favorite is Stoneyfield Farms brand)

3. Banana Slices and a TLB of all natural peanut butter - (Yes - Elvis Style!)

4. Cut Up Apple and a TLB of all natural peanut butter.

5. Cut up watermelon, pineapple, or grapefruit.

Cut up fresh fruit and veges give you a stamina boost, plus the nutritional benefits of fiber, vitamins and minerals without adding unhealthy fats or sugar to your daily diet.

Foods You Should Be Eating

Kiwi: High in Vitamin C - 115% of what you need to eat in a day.

Salmon: High in Omega 3 Fatty Acids(associated with heart and brain health)

Kale: Rich in antioxidants, which help prevent cancer, also loaded with calcium, iron and vitamins A, C and K

Dark Chocolate: Chocolate with at least 60% cocoa content is rich with a phytochemical called flavanol which has been shown to improve cardiovascular health. (Only eat in moderation)

Coconuts: The fat in coconuts is a particular kind that's good for you. It's called MCT, or Medium-Chain Triglycerides. The body doesn't store MCT as fat but rather uses it as energy, like a carbohydrate.

Blueberries: Contain antioxidants found to promote heart health.

Cherries: Packed with anti-inflammatory properties and contain antioxidants, thought to help the body protect against the damaging effects of free radicals and the chronic diseases associated with the aging process.

Flax Seed: High in Omega-3 fatty acids and has been shown to contain powerful anti-cancer compounds called lignans. Flax is also a great source of fiber, which enhances digestion.

**Based on an articile from Forbes.com on Health**

A Healthier Cracker

Not long ago, I had a craving for crackers and cheese. I picked up a box of the most popular brand of buttery round crackers and decided to read the ingredients. I was shocked to find that the ingredients included partially hydrogenated soybean oil and high fructose corn syrup. Unbelievable! So I went on the search for a healthier cracker and this is what I found:

Eat This: Back to Nature Classic Rounds: They taste as good as the more popular brands but they contain no trans fat, no hydrogenated oils, and no artificial preservatives.

Not That: Popular Brand Crackers containing HFCS and Hydrogenated Oils.

I have found these crackers at Super Target, Market Street and Kroger

Four Healthy Snacks

Berries: They are sweet, easy to pop into your mouth, and a much healthier choice than a candy bar. Raspberries, blueberries, strawberries and blackberries are all anti-inflammatory, rich in flavonoids (compounds to protect cells against damage) and offer immune-boosting antioxidant activity.

Cut Up Vegetables: The fiber in veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a wide range of colors (broccoli, cauliflower and carrots are good choices). I like to keep baby carrots and cut broccoli on hand to have an easy to reach for snack.

Nuts: When eaten sparingly, nuts are a terrific snack. Walnuts are rich in omega-3 fatty acids. Almonds are my favorite and roasted soy nuts are also a good choice. Nuts can be high in calories and fat (even if it's the healthy monounsaturated kind) so don’t overindulge.

Dark chocolate: An ounce of dark chocolate now and then will satisfy a sweet tooth while providing antioxidant polyphenols (A kind of chemical that may protect against some common health problems and possibly certain effects of aging). Choose high quality dark chocolate with at least 70 percent pure cocoa, and enjoy the rich flavor.


**Information based on an article from dr.weil.com**

Banana-Oat Muffins

This is my third attempt on healthy muffins that my family will actually eat and I think I finally have success. I made this recipe yesterday and the muffins are all gone. They are really moist and tasty and use all healthy ingredients. Give them a try!

2 Cups Full Circle Honey Nut Toasted Oats Cereal
1 ½ Cup Whole Wheat Flour
1/3 Cup Packed Brown Sugar
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
½ tsp nutmeg
1 Cup Mashed Ripe Bananas (About 2 Large)
1 Cup Low Fat Milk
3 TBL Canola Oil
1 Egg
½ tsp vanilla

Heat Oven to 400. Grease Bottom of Muffin Pan or Use Muffin Cups.

Crush Cereal. In large bowl combine all dry ingredients including cereal. Mix Well. Stir in all wet ingredients including bananas just until moistened. Divide batter evenly among muffin cups.
Bake 18-22 minutes. Makes 12 muffins.

Healthy Kids Snacks

My kids snack just as much as other kids do. I just try to find them a healthier, natural substitute for most of their favorite things. Thankfully that wasn’t too hard after I found the brand Annie’s Homegrown Natural Foods.

They have a large variety of snacks, mac-n-cheese and cereals that use simple natural and organic ingredients. What’s even better, all of their packages are made with some recycled content, and all of them can be tossed in the recycling bin. Here are some of my (and my kids) favorites:

1. Cheddar Bunnies, Honey Bunny Grahams, Cinnamon Bunny Grahams

2. Arthur Mac N Cheese, Bunny Pasta with Cheese

3. Cinna Bunnies Cereal

I have found these products at both Super Target and Market Street. They also have a great on-line site for purchasing:

http://www.annies.com/home

Healthy Juice

I have a juicer which I love but don't always have time to use. Juicing is the best way to get healthy nutrients into your body as quickly as possible. Although there is no substitute for fresh juice when I don't have time I like to drink Bolthouse Farms Green Goddess 100% Natural Juice.

It combines 8 fruits with 14 powerful nutrients delivering healthy green phytonutrients. It is also rich in vitamins A, C, B12, and zinc and is a natural source of potassium, maganese, thiamin and riboflavin.

It is one of my favorite choices and I have purchased it both at Super Target and Market Street.