FitSugar

Healthy Eating Tip: Snack on Small Servings of Leftovers

FitSugar — Fri, 15 May 2009 12:00:00 -0700

Crackers, fruit, and granola bars are common snacks, but who says a snack has to be made from "snack food"? Smaller servings of leftovers make great snacks. Just prepare yourself a serving size that's 200 calories or less. Last night's soup, a piece of chicken on a small piece of bread, some pasta and cheese, or roasted veggies make great snacks. Not only will you be getting a unique and healthy snack pick-me-up, but it's a great way to make sure leftovers don't go to waste.

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Healthy Recipe: Easy Whole Grain, Fruit, and Nut Energy Bars

FitSugar — Wed, 18 Feb 2009 11:00:00 -0800

The ongoing peanut butter recall has claimed some of my go-to snack bars, but the good news is I've been inspired to get more creative in my kitchen. This recipe for homemade energy bars is truly a cinch and allows you to be as flexible as possible with whatever you have in your cabinets. I used almond butter, chopped dried apricots, and cashews in my batch, but the possibilities are endless.

Next time, I will use a little more nut butter because the honey seemed to overpower its taste, and the bars didn't hold together as well as I would have liked. Other than that, they were delicious and a great pre-workout snack. Eat them straight from the fridge or warm them up before eating for a gooier treat.

To see the recipe, read more.

Easy Whole Grain, Fruit, and Nut Energy Bars
Wellsphere

Ingredients

3 cups puffed whole-grain cereal (e.g., puffed wheat or Kashi)
1/2 cup chopped nuts or seeds (or a combination)
1/2 (or up to 3/4) cup chopped dried fruit (one fruit, or a combination)
3 tablespoons ground flaxseed
1/3 cup creamy nut or seed butter (e.g. peanut, cashew, almond, soy; natural style is fine)
1/2 cup honey (or brown rice syrup, light molasses, sorghum, or maple syrup)

Directions

Preheat oven to 350°F. Line a 9x9-inch square metal baking pan foil; spray with nonstick cooking spray.
In a large bowl mix the cereal, nuts, dried fruit and (optional) flaxseed; set aside.
Place the nut butter and honey in small heavy saucepan. Bring to boil over medium-high heat, whisking constantly for about 1 minute until bubbly and smooth.
Pour hot mixture over cereal mixture in bowl, stirring to blend (mix well to coat all of the cereal).
Transfer mixture to prepared pan. Using a large square of wax paper or foil, firmly press mixture down into pan to firmly compact.
Bake until just golden around edges, about 10 minutes.

Cool completely. Remove bars using foil liner and cut into 16 bars or squares.

Makes 16 servings.

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10 Healthy Snacks to Keep at Work

FitSugar — Mon, 19 Jan 2009 12:00:00 -0800

It is always a good idea to stock up on healthy snacks to keep at work. You shared your go-to satisfying snacks that prevent you from venturing to the vending machine and reaching into the candy jar. Take a page from your fellow Fit readers and mix up your snacks to keep things interesting; check out these 10 ideas for healthy snacking.

Fruit: apples, bananas, oranges, grapes . . . anything goes!
Veggies: carrot sticks, celery, edamame . . . the sky's the limit!
Larabars, Kashi TLC granola bars, Luna Bars, Nutrigrain bars
Single servings of nuts or trailmix: Save money and packaging by buying in bulk and portioning at home.
Preportioned cheese: String cheese, Laughing Cow wedges

There are five more suggestions so read more.

Crunch: Kashi TLC crackers, Soy Crisps
Peanut butter: Smear it on apples or crackers.
For the 'fridge: yogurt, cottage cheese
Popcorn: Bring air-popped corn from home.
Cereal: Go for lower-sugar options or oatmeal.

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Healthy Habit: Lunch on High Fiber and Lean Protein

FitSugar — Mon, 19 Jan 2009 05:30:00 -0800

If eating healthier is one of your goals for 2009, you might want to reconsider your lunches. Nutritionist Alexa Fishback, author of The Daily Fix, has a way to make your mid-day meal work for you. Stay tuned for upcoming nutrition tips from Alexa and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Here's Alexa's lunch advice:
When it comes to our midday meal, many of us choose whatever is most convenient or perhaps forgo lunch altogether as a tactic to save calories, time, or money. Others build up a ravenous appetite (often because they have skipped breakfast and/or a midmorning snack) and jump fork-first into a midday calorie trap. Here are a few tips to navigate some common lunchtime scenarios:

Stuck in the conference room for a lunch meeting? Discretely peel away the cheese from the pre-made turkey sandwich and grab a mustard packet instead of mayo; drink a bottled water instead of a soda, and opt for the fruit salad over the cookies. While it might not be your favorite meal ever, wouldn't you rather save the calories for Saturday night?
Working at your desk through lunch? Plan ahead. Pop open a can of Amy's Organic lentil soup and heat it up in the office kitchen. Then pair with some whole wheat crackers and an apple. Not too shabby for a quick lunch.

For two additional lunch ideas, read more.

Eating out? Order a salad loaded up with lettuces and other nonstarchy veggies, a portion of lean protein (grilled chicken breast, tuna, or chickpeas), and a portion of unsaturated fat like avocado or nuts to add a creamy flavor. Ask for a vinaigrette dressing on the side and enjoy your meal with a multi-grain roll.
Stay-at-home mom eating at home? Toast a couple slices of whole wheat bread to bring out the nutty flavor, spread a tablespoon of natural almond butter on each piece, and top with either banana or strawberry slices – yum.

For more tips, check out all of Alexa’s Healthy Habits or pick up her book, The Daily Fix.

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Healthy Habit: Don't Forget to Snack

FitSugar — Fri, 16 Jan 2009 05:30:00 -0800

If eating healthier is one of your goals for 2009, I have some good news for you about snacking. Nutritionist Alexa Fishback, author of The Daily Fix, encourages folks to eat two healthy snacks a day. In fact, it is one of her 12 healthy habits. Today, she explains the science of snacking. Stay tuned for more tips, and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Now, for Alexa's snacking advice:
Aim for a midmorning and a midafternoon snack every day in addition to your three regular meals. This may be the single most important tip out there. So many of us think that calorie restriction is the way to lose weight and so try to not eat in between meals. In reality, your body needs fuel consistently through the day for energy and to keep your metabolism working for you. Incorporating two healthy snacks each day, one midmorning and one midafternoon, is the key to fueling your body and staving off cravings that lead to overeating at meals or late at night and subsequent weight gain.

To see Alexa's suggestions for snacks, read more.

Make it simple - choose two of these three snacks every day for optimal health: a single-serving yogurt (I love nonfat Greek with fruit), an ounce of nuts (I love almonds and pecans), and/or a piece of fruit or a cup of cut fruit or berries. Not only will these snack options improve your weight profile (I promise) - they will also add to your nutrient profile by giving you the fiber, calcium, and vitamins your body needs, and from whole foods, not supplements.

For more tips, check out all of Alexa’s Healthy Habits or pick up her book, The Daily Fix.

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Speak Up: What Healthy Snacks Do You Keep at Work?

FitSugar — Tue, 13 Jan 2009 03:26:37 -0800

My tummy starts grumbling around 3 p.m., and when it does I'm always thankful that I have healthy snacks just an arm's distance away. Keeping healthy snacks at my desk prevents me from choosing something more unhealthy to satisfy my hunger (like the treats from YumSugar that magically appear in the kitchen) and from eating everything in sight when I get home from work.

Currently, my desk drawer is holding an apple, some almonds, and a Larabar. I also brought a couple containers of nonfat Greek yogurt for the communal refrigerator. What snacks do you keep at work?

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Six Snacks With 10 Grams of Protein or More

FitSugar — Fri, 17 Oct 2008 05:30:00 -0700

When it comes to snacks, you want to choose ones low in calories and high in protein for sustained energy. Depending on weight and activity level, a woman needs between 40 and 60 grams of protein daily. Sometimes it can be difficult to meet your protein quota in meals alone, so here are some of my favorite snacks with at least 10 grams of protein.

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5 Snacking Tips to Help You Lose Weight

FitSugar — Tue, 07 Oct 2008 03:30:00 -0700

I know the idea of snacking may seem like a great way to gain weight, but if you have a few smart snacking tactics under your belt, you'll actually be able to slim down. Check out these snacking tips from MSNBC.

Stop constant cravings: Most snackers reach for something unhealthy to nosh on but the problem isn't necessarily the type of food, but rather how much they eat. You can still satiate your sweet tooth, but just enjoy so in moderation. Enjoy one small square of dark chocolate instead of the whole bar, or two spoonfuls of ice cream instead of half the pint.
Liquid calories: Other beverages besides water can really rack up the calories. I'm not saying you should eliminate coffee, tea, or juice, but just be mindful of your calorie intake. Opt for water most of the time, so you can consume your calories in a more satisfying way with actual foods you crunch or chew.

For other great snacking tips read more.

Prepare for snack attacks: Sometimes your need to snack comes at you like a brick wall, and that's when you can end up reaching for the most convenient, and usually most unhealthy snack. So it's a good idea to stock up on whole grain, high-fiber, protein-packed snacks at home, in your purse, or in your desk drawer. Bags of nuts, dried fruit, granola bars, and fruit are easy to keep around.
Think baked, not fried: Choose healthier versions of your favorite snack foods. Baked potato chips or soy crisps are a much healthier option than regular potato chips, and nonfat yogurt is a better option than ones made with whole milk. Also, choose whole grain crackers and pretzels as opposed to the ones made with enriched flour.
Nutritious nibbles: If you get used to choosing healthy options like cheese sticks, yogurt, fruit, veggies and hummus, and nut butter on whole wheat toast, it'll become more of a habit. You'll soon realize that these kinds of snacks will give you more energy and curb your hunger more effectively than snacks filled with sugar and bad carbs. If your hunger is curbed, than you won't need to eat as much during the day, which will help you slim down.

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Your Healthy Snack Ideas

FitSugar — Fri, 21 Mar 2008 02:30:00 -0700

After reading all your wonderful snack suggestions my afternoon snack has transformed into an inspired treat. There were so many great ideas, and I love reading that you all eat your fruits and veggies throughout the day.

Aside from the various energy bars and seasonal fruit that we all eat and love, here are some great snack ideas:

Edamame
Pepitas (pumpkin seeds)
Whole grain wheat thins with the Laughing Cow light garlic and herb cheese
Radishes or cucumbers with balsamic vinegar
2 Wasa Crackers with 2 tablespoons of Trader Joe's chipotle hummus spread on and topped with sliced grape tomatoes
100 calorie mini bag of popcorn
Non-fat or low fat yogurt (Greek yogurt is higher in protein) and fruit or cereal or both

If you are looking for a new take on the frozen banana treat, missyd has a great recipe. To check it out read more.

Cut a banana (short way) into two.

Insert popsicle stick in one of the ends of each.

Dip in yogurt (I like strawberry fat free).

Roll in wheat germ.

Freeze (I lie them in a cookie sheet, popsicle sticks facing up in the air. Also helps to drape some plastic wrap over so they don't get yucky freezer-burn taste).

Thanks for the recipe missyd! Now that sounds tasty to me. I might need to wait until the weather is a wee bit warmer to try it. Another reason to look forward to late Spring!

Speak Up: Favorite Healthy Snack

FitSugar — Tue, 11 Mar 2008 12:30:00 -0700

When my energy level takes a nose dive in the late afternoon, I reach for a snack. Lately, my power-through-the-rest-of-the-day snack is a mozzarella cheese stick, a handful of nuts, and a piece of fruit. Let me say this though, I am getting a little bored with it. So I am curious what you reach for to energize yourself in the midmorning or the long hours between lunch and dinner.

Share your healthy snack idea in the comments section below, because I need some inspiration.