A LIVESTRONG Day Event LIVESTRONG Day 2010 LIVESTRONG.org
Support cancer survivors!!
check it out Live strong and ~be-well
Thursday, September 30, 2010
Wellness Weekly
Sorry I missed you last week, but be-well-blogger is back at it! :)
through the fall and winter our activity levels have too high a tendancy to deminish. here is a great article from babyfit.com that can offer any reader a tip or two about keeping mind and body active and well through the "indoor" seasons!
Energy Boosts at Work
Stay Alert All Day, Every Day -- By Mike Kramer and Liz Noelcke, Staff Writers
You see the computer screen, but you really don’t. It’s more like a two-foot blur. Your eyes are between open and closed, although you’re not sure where. At the moment, you have no idea what you’re working on. And it’s only 3 p.m. Sound familiar? Is this a typical afternoon or morning? Are you looking for an energy boost at your desk? Office life can suck the energy right out of you, if you let it. But, there are numerous ways to take advantage of your workspace and stay energetic all day.
Did you realize bad posture alone can give your brain up to 30% less blood and oxygen? Along with good posture, the most effective way to fight energy lulls is with heavy doses of good stretching and good breathing. Shoot for five minutes of mental or physical activity per hour, every hour at the computer.Here are more, different ideas for rejuvenating your mind and body. Each will only take a few minutes.
· Find a few sturdy, thick phonebooks and do some step aerobics.
· Massage your head and shoulders. Find trigger points of tension in the shoulders and base of the skull. Hold pressure for 6-10 seconds. Don’t forget your face and jaw.
· Take two steps back from your desk and lean forward until you’re at an angled push-up position against the edge of your desk. Do a couple quick sets.
· Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head.
· Close your door and shadow box. Imagining a stressor while you’re punching will increase your energy, guaranteed.
· Jumping jacks. Simple, quick and pumps you up.
· Squeeze a stress ball. Relieves stress while strengthening forearms and wrists for typing.
· Try word puzzles. Keep a jigsaw puzzle in your office.
· Switch hands with whatever you’re doing.
· Stand perfectly still for two minutes. Regroup.
· When you first arrive at work, take as long as possible before sitting down.
· Forget the boardroom. Hold walking meetings.
· Hand-deliver mail, memos and faxes.
· Chat face-to-face instead of by e-mail or phone.
· Use a bathroom on the other side of the building or another floor.
· Have a lot of phone time? Buy a cordless and move around while talking.
Another approach, one that adults rarely consider but could greatly benefit from, is a nap. A 2001 survey by the National Sleep Foundation found that 63% of Americans don’t get enough sleep. Naps will combat this. They cannot replace a good night’s sleep, but they can help you perform at your peek throughout the day. Plus you can save that daily $4 on Starbucks, because the energy you gain from a nap is better and longer lasting than caffeine. The ideal nap length is 20 minutes, easily squeezable into the workday.No matter the method, try to find tricks that work for you. Remember, if you don’t want to feel drained at the end of the work day, you don’t have to.
I hope that you try one or more of these tips! I have and they do work!! Life is about CHOICES right, so choose to do well for your self!!
~be-well
through the fall and winter our activity levels have too high a tendancy to deminish. here is a great article from babyfit.com that can offer any reader a tip or two about keeping mind and body active and well through the "indoor" seasons!
Energy Boosts at Work
Stay Alert All Day, Every Day -- By Mike Kramer and Liz Noelcke, Staff Writers
You see the computer screen, but you really don’t. It’s more like a two-foot blur. Your eyes are between open and closed, although you’re not sure where. At the moment, you have no idea what you’re working on. And it’s only 3 p.m. Sound familiar? Is this a typical afternoon or morning? Are you looking for an energy boost at your desk? Office life can suck the energy right out of you, if you let it. But, there are numerous ways to take advantage of your workspace and stay energetic all day.
Did you realize bad posture alone can give your brain up to 30% less blood and oxygen? Along with good posture, the most effective way to fight energy lulls is with heavy doses of good stretching and good breathing. Shoot for five minutes of mental or physical activity per hour, every hour at the computer.Here are more, different ideas for rejuvenating your mind and body. Each will only take a few minutes.
· Find a few sturdy, thick phonebooks and do some step aerobics.
· Massage your head and shoulders. Find trigger points of tension in the shoulders and base of the skull. Hold pressure for 6-10 seconds. Don’t forget your face and jaw.
· Take two steps back from your desk and lean forward until you’re at an angled push-up position against the edge of your desk. Do a couple quick sets.
· Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head.
· Close your door and shadow box. Imagining a stressor while you’re punching will increase your energy, guaranteed.
· Jumping jacks. Simple, quick and pumps you up.
· Squeeze a stress ball. Relieves stress while strengthening forearms and wrists for typing.
· Try word puzzles. Keep a jigsaw puzzle in your office.
· Switch hands with whatever you’re doing.
· Stand perfectly still for two minutes. Regroup.
· When you first arrive at work, take as long as possible before sitting down.
· Forget the boardroom. Hold walking meetings.
· Hand-deliver mail, memos and faxes.
· Chat face-to-face instead of by e-mail or phone.
· Use a bathroom on the other side of the building or another floor.
· Have a lot of phone time? Buy a cordless and move around while talking.
Another approach, one that adults rarely consider but could greatly benefit from, is a nap. A 2001 survey by the National Sleep Foundation found that 63% of Americans don’t get enough sleep. Naps will combat this. They cannot replace a good night’s sleep, but they can help you perform at your peek throughout the day. Plus you can save that daily $4 on Starbucks, because the energy you gain from a nap is better and longer lasting than caffeine. The ideal nap length is 20 minutes, easily squeezable into the workday.No matter the method, try to find tricks that work for you. Remember, if you don’t want to feel drained at the end of the work day, you don’t have to.
I hope that you try one or more of these tips! I have and they do work!! Life is about CHOICES right, so choose to do well for your self!!
~be-well
Monday, September 20, 2010
WW@JSC will Meet 9/28 at 11:00a.m.
All are invited to attend the Wellness Works at JSC meeting. We'll discuss upcoming programing and past events. Meeting space is the 1867 Room in Dewey.
Friday, September 17, 2010
Wellness Weekly
So, with the seasons change...I have been feeling that erge to eat hearty dinners that leave me feeling nice and full, warm and comfy. As the cool of fall sets in you may find yourself in the same boat. Here are some tips to keep it light while not sacrificing that good-old home cooked meal feeling and taste that this time of year finds us craving!
Healthy Cooking Secrets
Achieving a good diet depends on nutrition awareness, smart food choices and healthy cooking methods. Minus one of these elements, it can be difficult to maintain or lose weight. The U.S. Department of Agriculture (USDA) reports that Americans, in general, ingest too many calories and too high a proportion of salt, sugar, fat and cholesterol. Obesity, heart problems and other chronic diseases are the result. Thanks to public health initiatives, however, things are changing. As the American diet evolves, restaurant chefs and home cooks increasingly create lighter, more nutritious meals. By drawing on a handful of healthy cooking secrets, you can, too.
Reduce Saturated Fat Intake
Replace butter at the table with olive tapenade, nut butter or bean puree, such as hummus. The American Dietetic Association (ADA) notes that flavorful, nutritious spreads make worthy condiments in a good diet.
Lighten Up Salads
Light or low-fat salad dressings have more water and vinegar than oil. Non-fat dressings skip the oil completely and concentrate flavors more intensely. The American Heart Association (AHA) also suggests using these as dips for veggies and marinades for meats.
Sub for Salt
Cook from scratch to control salt content. The USDA notes that many retail packaged foods have very high salt content, even healthy choices, such as salsa and frozen vegetables. The AHA suggests adding dry mustard or a little diced fresh chile pepper to vegetable dishes instead of salt.
Use Healthy Cooking Methods
Frying should be your last resort when heating foods. To minimize oil use, stir fry in a wok or saute in a nonstick pan. To lose weight, poach, steam, roast, broil or grill everything you cook. The AHA shares the secret that low-fat, low-sodium broth adds flavor to these healthy cooking methods.
Bake Lighter
If you're trying to lose weight, you can still enjoy baked items in a good diet. The oil or butter in muffins and cakes can be replaced with an equal amount of pureed bananas or applesauce, the AHA reports. The ADA recommends adding a handful of nutritious almonds or hazelnuts to baked goods, salads and main dishes for punch.
Reduce Dairy Fat
If you cook with heavy cream or whole milk, opt for lower-fat dairy products. The USDA relates that these contain the same calcium and vitamin content as high-fat versions.
Enjoy Creamy Sauces
The AHA calls low-fat cottage cheese the sensible secret ingredient in a good diet. To sub for sour cream or heavy cream in recipes, use half unsalted low-fat cottage cheese and half low-fat yogurt. If you're trying to lose weight, use non-fat cheese and yogurt.Read more: http://www.livestrong.com/article/111005-cooking-secrets/?utm_source=septembernewsletter&utm_medium=email&utm_campaign=100914#ixzz0znCQbUDn
brought to you by: livestrong.com and be-well-blogger~
Live strong is a great site check out more of what it has to offer on your time and let me know anything you stumble across that you think should be shared with the community via the WellnessWorks Blog!
~be-well
Healthy Cooking Secrets
Achieving a good diet depends on nutrition awareness, smart food choices and healthy cooking methods. Minus one of these elements, it can be difficult to maintain or lose weight. The U.S. Department of Agriculture (USDA) reports that Americans, in general, ingest too many calories and too high a proportion of salt, sugar, fat and cholesterol. Obesity, heart problems and other chronic diseases are the result. Thanks to public health initiatives, however, things are changing. As the American diet evolves, restaurant chefs and home cooks increasingly create lighter, more nutritious meals. By drawing on a handful of healthy cooking secrets, you can, too.
Reduce Saturated Fat Intake
Replace butter at the table with olive tapenade, nut butter or bean puree, such as hummus. The American Dietetic Association (ADA) notes that flavorful, nutritious spreads make worthy condiments in a good diet.
Lighten Up Salads
Light or low-fat salad dressings have more water and vinegar than oil. Non-fat dressings skip the oil completely and concentrate flavors more intensely. The American Heart Association (AHA) also suggests using these as dips for veggies and marinades for meats.
Sub for Salt
Cook from scratch to control salt content. The USDA notes that many retail packaged foods have very high salt content, even healthy choices, such as salsa and frozen vegetables. The AHA suggests adding dry mustard or a little diced fresh chile pepper to vegetable dishes instead of salt.
Use Healthy Cooking Methods
Frying should be your last resort when heating foods. To minimize oil use, stir fry in a wok or saute in a nonstick pan. To lose weight, poach, steam, roast, broil or grill everything you cook. The AHA shares the secret that low-fat, low-sodium broth adds flavor to these healthy cooking methods.
Bake Lighter
If you're trying to lose weight, you can still enjoy baked items in a good diet. The oil or butter in muffins and cakes can be replaced with an equal amount of pureed bananas or applesauce, the AHA reports. The ADA recommends adding a handful of nutritious almonds or hazelnuts to baked goods, salads and main dishes for punch.
Reduce Dairy Fat
If you cook with heavy cream or whole milk, opt for lower-fat dairy products. The USDA relates that these contain the same calcium and vitamin content as high-fat versions.
Enjoy Creamy Sauces
The AHA calls low-fat cottage cheese the sensible secret ingredient in a good diet. To sub for sour cream or heavy cream in recipes, use half unsalted low-fat cottage cheese and half low-fat yogurt. If you're trying to lose weight, use non-fat cheese and yogurt.Read more: http://www.livestrong.com/article/111005-cooking-secrets/?utm_source=septembernewsletter&utm_medium=email&utm_campaign=100914#ixzz0znCQbUDn
brought to you by: livestrong.com and be-well-blogger~
Live strong is a great site check out more of what it has to offer on your time and let me know anything you stumble across that you think should be shared with the community via the WellnessWorks Blog!
~be-well
Wednesday, September 15, 2010
Tomorrow We Start Walking...
To our warm relaxing destination in South Carolina!!
Join the Fall Pedometer Challenge, Starting this Thursday...
Dust off your pedometers and get moving! It’s amazing how active we think we are, but in reality we get less than the recommended 10,000 steps a day. Join others in this 12-week challenge that’ll incorporate your movements and healthy habit choices into miles. The goal is to cover 1,107 miles going from Johnson, VT to sunny, warm Charleston, SC. Sign-up with Linda Davis and Nita Lanphear, challenge starts tomorrow!
Join the Fall Pedometer Challenge, Starting this Thursday...
Dust off your pedometers and get moving! It’s amazing how active we think we are, but in reality we get less than the recommended 10,000 steps a day. Join others in this 12-week challenge that’ll incorporate your movements and healthy habit choices into miles. The goal is to cover 1,107 miles going from Johnson, VT to sunny, warm Charleston, SC. Sign-up with Linda Davis and Nita Lanphear, challenge starts tomorrow!
Friday, September 10, 2010
Join the WellnessWorks Book Discussion!
Copies of Prevent and Reverse Heart Disease have been distributed to all departments on campus. Join the book discussion group, and learn where you can find a copy near you by contacting Pam Gelineau in the library. pam.gelineau@jsc.edu
~be-well!
~be-well!
Wellness Weekly
The season of the Harvest is upon us, stay healthy this fall by keeping the following in mind!
Fall into Clean Eating
Clean foods refer to those that are natural and unprocessed. Eating clean is for those who want to eliminate chemicals and processed foods from their diet. Although not necessarily a low-calorie approach to eating, eating clean places an emphasis on the quality of the foods eaten. Sticking to the the basic food groups---fruits and vegetables, meats and whole grains---is at the center of clean eating. However, it is important that these foods be chosen carefully.
Clean Eating and Shopping Food List:
Fruits and Vegetables
Fruits and vegetables are an essential part of any diet, but it's important to choose those products carefully. According to Healthy Child Healthy World, most fruits and vegetables contain multiple pesticides even though they do not exceed safety allowances for a dose of a single pesticide. According to Daily Green, if consumers get the recommended five servings of fruits and veggies daily from the 15 most contaminated products, they could ingest up to 10 pesticides in a single day. The Daily Green recommends always buying organic celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, grapes, leafy greens, carrots, pears and tomatoes to reduce exposure to these chemicals. It is not necessary to buy organic fruits or vegetables that are peeled, such as bananas or mangoes.
Meat
According to The Daily Green, it is unlikely that most meat products contain pesticide residue. However, some parts of the meats are more likely to contain chemicals than others. In beef and pork, the muscle is the cleanest part; the fats can contain up to 10 different pesticides. In chicken, the thigh is the most contaminated part, so stick to eating only white meat. To ensure your meat is clean, choose meats that come only from animals fed organic feed and given no hormones or antibiotics. The cleanest meats can be found from a butcher, not your local supermarket.
Whole Grains
Clean whole grains include wheat, brown rice, millet and barley. Look for breads that say 100 percent whole wheat or whole grains, not enriched. Enriched breads have been processed, thereby removing many of the nutrients. Other good grain options include oatmeal, muesli and whole-grain cereals.
Healthy Fats
A balanced diet needs a daily dose of healthy fats. Good, clean fats come from foods such as salmon, olive oil, avocados and raw nuts.Read more: http://www.livestrong.com/article/209724-clean-eating-shopping-food-list/?utm_source=augustnewsletter&utm_medium=email&utm_campaign=100830#ixzz0z8NhUz1F
Fall into Clean Eating
Clean foods refer to those that are natural and unprocessed. Eating clean is for those who want to eliminate chemicals and processed foods from their diet. Although not necessarily a low-calorie approach to eating, eating clean places an emphasis on the quality of the foods eaten. Sticking to the the basic food groups---fruits and vegetables, meats and whole grains---is at the center of clean eating. However, it is important that these foods be chosen carefully.
Clean Eating and Shopping Food List:
Fruits and Vegetables
Fruits and vegetables are an essential part of any diet, but it's important to choose those products carefully. According to Healthy Child Healthy World, most fruits and vegetables contain multiple pesticides even though they do not exceed safety allowances for a dose of a single pesticide. According to Daily Green, if consumers get the recommended five servings of fruits and veggies daily from the 15 most contaminated products, they could ingest up to 10 pesticides in a single day. The Daily Green recommends always buying organic celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, grapes, leafy greens, carrots, pears and tomatoes to reduce exposure to these chemicals. It is not necessary to buy organic fruits or vegetables that are peeled, such as bananas or mangoes.
Meat
According to The Daily Green, it is unlikely that most meat products contain pesticide residue. However, some parts of the meats are more likely to contain chemicals than others. In beef and pork, the muscle is the cleanest part; the fats can contain up to 10 different pesticides. In chicken, the thigh is the most contaminated part, so stick to eating only white meat. To ensure your meat is clean, choose meats that come only from animals fed organic feed and given no hormones or antibiotics. The cleanest meats can be found from a butcher, not your local supermarket.
Whole Grains
Clean whole grains include wheat, brown rice, millet and barley. Look for breads that say 100 percent whole wheat or whole grains, not enriched. Enriched breads have been processed, thereby removing many of the nutrients. Other good grain options include oatmeal, muesli and whole-grain cereals.
Healthy Fats
A balanced diet needs a daily dose of healthy fats. Good, clean fats come from foods such as salmon, olive oil, avocados and raw nuts.Read more: http://www.livestrong.com/article/209724-clean-eating-shopping-food-list/?utm_source=augustnewsletter&utm_medium=email&utm_campaign=100830#ixzz0z8NhUz1F
Wednesday, September 8, 2010
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Friday, September 3, 2010
Wellness Weekly
This weekend is meant for R&R, good company and good food are likely to be on the schedule for many! here I've found an article that may help us all stay on track with our efforts in healthy living and offers some ideas to add to those snack buffets that we may be faced with.
How to Snack Without Getting Huge
By RealAge
Sneaking a snack now and then is a recipe for waistline disaster, right? Maybe not. A new study suggests a snack strategy that might help you avoid ending up five sizes bigger.
In the study -- involving healthy, normal-weight people -- the participants ate three snacks a day for 8 weeks and didn't pack on any extra pounds. The magic secret? Eat what you know. The researchers think that this snacking strategy may have helped the study subjects avoid calorie surprises and allowed them to better compensate for the snacks later on.
Sneaky Snack Approach
When you know how many calories are in your snack of choice, you're in a better position to adjust your calorie intake of other foods later, so your total caloric intake for the day stays on target. That's right -- you can't snack away without cutting back somewhere else. But knowing how many calories your chosen noshes contain -- be they fruit, veggies, and yogurt or higher-calorie snacks like cereal and savory crackers -- will help you modulate at mealtime.
Listen to Your Belly
More research is needed to determine whether the study results apply to other groups, such as overweight people or people prone to weight gain. But it probably helped that the lean, healthy study participants were in touch with internal hunger cues and knew exactly when they'd had their fill. And best of all, they didn't have to add any extra physical activity to compensate for the snacks.
Snack Smackdown: The 10 Healthiest 100-Calorie Treats
Those 100-calorie snack packs are tasty, convenient, and perfectly portioned for calorie counters -- and they're selling like iPhones on opening day. But what's nutritious about a handful of Cheese Nips or Oreo Thins (even with no creamy centers to lick)? Instead, try these 10 far healthier 100-calorie treats. Stash them in your desk drawer, fridge, or car -- wherever hunger pangs hit you. The best part: Most will curb your appetite for hours because they're high in filling fiber or satisfying protein.
1. Midmorning Fill-Up: Just add hot water to a 100-calorie packet of McCann's Instant Cinnamon Roll Irish Oatmeal, which smells ahh-mazing and comes sweetened with Splenda. No doughnut guilt, and there's a bonus: 3 grams of filling, cholesterol-fighting oat fiber.
2. Peanut Butter and Crackers: Make sandwiches out of six All-Bran Multi-Grain Crackers (45 deliciously crunchy calories) and 1 1/2 teaspoons peanut butter (45 smooth calories). You'll get about 2 grams of fiber and a little healthy fat.
3. Apple Mousse: Mix a half cup of unsweetened applesauce (50 calories) with 3 tablespoons of fat-free nondairy topping (45 calories), and 1/4 teaspoon of cinnamon. Make a batch and refrigerate in portable snack cups. Supplies 20% of your daily vitamin C and counts as one serving of fruit. Sweet.
4. Veggies and Dip: Flavor ready-to-eat veggies from the produce section -- which have almost no calories -- with a dip: 2 tablespoons of hummus (60 calories) or light ranch dressing (80 calories). For the veggies, think broccoli and cauliflower florets, baby carrots, snap peas, pepper strips, baby squash -- all of them filled with fiber, vitamins, and protective phytonutrients.
5. Cafe Mocha: Stir a packet of Swiss Miss No Sugar Added Hot Chocolate mix (60 calories) into hot coffee for an instant afternoon pick-me-up that only tastes decadent. It actually delivers 30% of your calcium, 6% of your iron, and even a gram of fiber. Add a splash of milk for more goodness. Compare that to 200 calories for the smallest Starbucks Caffe Mocha (2% milk, no whip), with 6 grams of fat.
6. Mexican Potato: Microwave a medium potato and slice in half (80 calories). Save one piece for tomorrow. Mash the other half inside the potato skin and top it with 2 tablespoons of salsa (10 calories). Eat the whole thing, including the skin. Warm, spicy, satisfying and 2 grams each of protein and fiber, some vitamin C, plus a little iron.
7. Finger Food: Munch edamame like nuts. 1/2 cup of these quick-cooked frozen soybeans (about 95 calories) makes a great nibble. That’s why they're a staple at hip bars -- which probably don't care that they're serving you 8 grams of protein, 4 grams of fiber, and lots of minerals.
8. Snack on a Minimeal: When you're starving but trying to hold back, try this: Wrap a Morningstar Farms Vegan Burger (100 calories), a tomato slice, hamburger pickles, and a little mustard or ketchup in lettuce leaves instead of bread. The 10 grams of protein will keep you filled till it's really mealtime.
9. Happy Hour Combo: Mix 1/2 cup of tomato juice (22 calories) with 1/2 teaspoon Worcestershire sauce, 2 drops of Tabasco sauce, and a dash of lemon juice. Serve over ice with a celery stick and about a dozen dry roasted peanuts (about 60 calories). Have a second "drink" if you like -- no biggie!
10. Healthy Confetti Crisps: If chips are your downfall, make a batch of these RealAge crisps and divide into 6 portions (95 calories each). Munch through a bag while sipping your club soda and lime. Remember to enjoy the good fat from the olive oil and the fiber and vitamins in the veggies -- these taste so good, you may forget they're healthy.
CONFETTI CRISPS
6 servings, 95 calories each
2 tablespoons olive oil
1/2 teaspoon garlic salt
1/2 teaspoon dried dill weed
1/8 teaspoon pepper
1 cup each of peeled and thinly sliced purple potatoes, carrots, and parsnips
Mix the oil and seasonings together, add the vegetables, and toss to coat. Arrange in a single layer on a baking sheet lightly sprayed with olive oil. Bake at 350 degrees Fahrenheit for 20–25 minutes or until crisp and golden brown.
I hope this adds to your ideas bank of healthy living tools...let me know what you liked or didn't like. What do you want to learn about next!?
How to Snack Without Getting Huge
By RealAge
Sneaking a snack now and then is a recipe for waistline disaster, right? Maybe not. A new study suggests a snack strategy that might help you avoid ending up five sizes bigger.
In the study -- involving healthy, normal-weight people -- the participants ate three snacks a day for 8 weeks and didn't pack on any extra pounds. The magic secret? Eat what you know. The researchers think that this snacking strategy may have helped the study subjects avoid calorie surprises and allowed them to better compensate for the snacks later on.
Sneaky Snack Approach
When you know how many calories are in your snack of choice, you're in a better position to adjust your calorie intake of other foods later, so your total caloric intake for the day stays on target. That's right -- you can't snack away without cutting back somewhere else. But knowing how many calories your chosen noshes contain -- be they fruit, veggies, and yogurt or higher-calorie snacks like cereal and savory crackers -- will help you modulate at mealtime.
Listen to Your Belly
More research is needed to determine whether the study results apply to other groups, such as overweight people or people prone to weight gain. But it probably helped that the lean, healthy study participants were in touch with internal hunger cues and knew exactly when they'd had their fill. And best of all, they didn't have to add any extra physical activity to compensate for the snacks.
Snack Smackdown: The 10 Healthiest 100-Calorie Treats
Those 100-calorie snack packs are tasty, convenient, and perfectly portioned for calorie counters -- and they're selling like iPhones on opening day. But what's nutritious about a handful of Cheese Nips or Oreo Thins (even with no creamy centers to lick)? Instead, try these 10 far healthier 100-calorie treats. Stash them in your desk drawer, fridge, or car -- wherever hunger pangs hit you. The best part: Most will curb your appetite for hours because they're high in filling fiber or satisfying protein.
1. Midmorning Fill-Up: Just add hot water to a 100-calorie packet of McCann's Instant Cinnamon Roll Irish Oatmeal, which smells ahh-mazing and comes sweetened with Splenda. No doughnut guilt, and there's a bonus: 3 grams of filling, cholesterol-fighting oat fiber.
2. Peanut Butter and Crackers: Make sandwiches out of six All-Bran Multi-Grain Crackers (45 deliciously crunchy calories) and 1 1/2 teaspoons peanut butter (45 smooth calories). You'll get about 2 grams of fiber and a little healthy fat.
3. Apple Mousse: Mix a half cup of unsweetened applesauce (50 calories) with 3 tablespoons of fat-free nondairy topping (45 calories), and 1/4 teaspoon of cinnamon. Make a batch and refrigerate in portable snack cups. Supplies 20% of your daily vitamin C and counts as one serving of fruit. Sweet.
4. Veggies and Dip: Flavor ready-to-eat veggies from the produce section -- which have almost no calories -- with a dip: 2 tablespoons of hummus (60 calories) or light ranch dressing (80 calories). For the veggies, think broccoli and cauliflower florets, baby carrots, snap peas, pepper strips, baby squash -- all of them filled with fiber, vitamins, and protective phytonutrients.
5. Cafe Mocha: Stir a packet of Swiss Miss No Sugar Added Hot Chocolate mix (60 calories) into hot coffee for an instant afternoon pick-me-up that only tastes decadent. It actually delivers 30% of your calcium, 6% of your iron, and even a gram of fiber. Add a splash of milk for more goodness. Compare that to 200 calories for the smallest Starbucks Caffe Mocha (2% milk, no whip), with 6 grams of fat.
6. Mexican Potato: Microwave a medium potato and slice in half (80 calories). Save one piece for tomorrow. Mash the other half inside the potato skin and top it with 2 tablespoons of salsa (10 calories). Eat the whole thing, including the skin. Warm, spicy, satisfying and 2 grams each of protein and fiber, some vitamin C, plus a little iron.
7. Finger Food: Munch edamame like nuts. 1/2 cup of these quick-cooked frozen soybeans (about 95 calories) makes a great nibble. That’s why they're a staple at hip bars -- which probably don't care that they're serving you 8 grams of protein, 4 grams of fiber, and lots of minerals.
8. Snack on a Minimeal: When you're starving but trying to hold back, try this: Wrap a Morningstar Farms Vegan Burger (100 calories), a tomato slice, hamburger pickles, and a little mustard or ketchup in lettuce leaves instead of bread. The 10 grams of protein will keep you filled till it's really mealtime.
9. Happy Hour Combo: Mix 1/2 cup of tomato juice (22 calories) with 1/2 teaspoon Worcestershire sauce, 2 drops of Tabasco sauce, and a dash of lemon juice. Serve over ice with a celery stick and about a dozen dry roasted peanuts (about 60 calories). Have a second "drink" if you like -- no biggie!
10. Healthy Confetti Crisps: If chips are your downfall, make a batch of these RealAge crisps and divide into 6 portions (95 calories each). Munch through a bag while sipping your club soda and lime. Remember to enjoy the good fat from the olive oil and the fiber and vitamins in the veggies -- these taste so good, you may forget they're healthy.
CONFETTI CRISPS
6 servings, 95 calories each
2 tablespoons olive oil
1/2 teaspoon garlic salt
1/2 teaspoon dried dill weed
1/8 teaspoon pepper
1 cup each of peeled and thinly sliced purple potatoes, carrots, and parsnips
Mix the oil and seasonings together, add the vegetables, and toss to coat. Arrange in a single layer on a baking sheet lightly sprayed with olive oil. Bake at 350 degrees Fahrenheit for 20–25 minutes or until crisp and golden brown.
I hope this adds to your ideas bank of healthy living tools...let me know what you liked or didn't like. What do you want to learn about next!?
~be well~
brought to you by www.realage.com and be-well-blogger!
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