Posts Tagged ‘healthy snacks’

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Cut 100 Cals

Thursday, February 21st, 2013

 

 

 

 

The other day (like too many days before), I found myself nibbling on my kid’s leftovers. Of course, this was after I already finished my own dinner, and I wasn’t really even hungry. It was just sitting there, staring me down; not enough to save for lunch tomorrow, but just enough for me to stuff in my mouth tonight. How much was it, exactly? Oh, I’d say probably about 100 calories worth.

Did you know that an extra 100 calories consumed each day will add up to almost a pound of fat gained at the end of the month? If your eating habits are causing you to consume 100 or more calories that you don’t need, you’re just putting on extra weight.

Here’s how to cut out at least 100 calories per day:

  • Don’t eat in front of the television or computer. This will help you avoid “mindless eating,” so you’ll be more aware of each morsel that passes your lips.
  • Practice portion control. Use smaller plates (try dessert sized ones) for each meal, and remember that one serving of meat should only be about the size of your open palm.
  • Prepare snacks ahead of time. Being at the mercy of a vending machine when hunger strikes can add well over 100 calories to your daily intake. Prepare healthy snacks to take with you, and you’ll always be prepared when your stomach starts grumbling. BioGenesis Bars are a great on the go snack!

 

  • Don’t eat from the bag…take out a portion and put it in a bowl or cup, then you won’t be tempted to eat the whole bag.
  • Some restaurants offer smaller portion entrees or mini meals, try it you might like it and your budget will too.
  • Drink a big glass of water before you eat. You’ll feel a little fuller and stay hydrated. Water is always a healthy choice in portion control.

 

 

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Healthy Pre Trick o’ Treating Snacks

Thursday, October 25th, 2012

 

 

 

 

 

With Halloween quickly approaching, I thought it would be a good time to review some healthy snacks. Will you sneak a few treats out of you kids’ loot bags? Sure. And that’s perfectly okay. Just try to fill up on healthy snacks, so you don’t end up sitting in front of the television noshing on chocolate bars and downing sugar straws. Actually, these healthy snacks should also help keep the kiddos from doing that too.

So, here are some healthy snack ideas to enjoy pre or even post trick-or-treating:

Mozzarella String Cheese – Cheese is definitely an indulgent food, so you want to enjoy it sparingly. But it’s also a low-sugar treat that will help keep your mind off of all that candy. Cheese is also a good source of calcium, which helps build strong bones and teeth. This isn’t just important for the kids!

No-Sugar Added Popsicles – The sugar free pops are usually loaded with artificial sweeteners, but the “no sugar added” ones may just have enough to satisfy your sweet tooth without spiking your blood sugar levels. Get the ones that are marked as having “Real Fruit” on the box for the greatest nutritional value.

Popcorn – Who doesn’t love popcorn? Even the kids will find it to be a suitable snack. The benefit? Well, in addition to being yummy, popcorn is high in fiber, so it’ll keep you feeling too full to overdo it on candy.

Ants on a Log – The old classic snack is packed with dietary fiber and protein. Oh yea, and it’s also fun to eat. Just fill celery sticks with peanut butter and top it off with a few raisins. Somehow, Halloween seems the perfect time to eat some “ants.”

Pistachio Nuts – Just one serving of pistachio nuts has 26 grams of protein and nearly 13 grams of dietary fiber. Translation, it’s a snack that will fill you up and keep you away from those tempting candies.

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Healthy Snack Packing

Thursday, August 16th, 2012

 

 

 

 

 

When your kids are still growing, it’s super important to make sure they get the right nutrition. That means three balanced meals and some healthy snacks in between. Truthfully, it’s a lot of work. And the hard part isn’t making the snacks; it’s coming up with fresh snack ideas all the time; at least, that was the part I struggled with. Plus, as your kids get older, their tastes and attitudes change towards food, which makes your job even harder. I’ve been there, so I definitely feel your pain. Here are some of the ideas that got me through the early years through high school

Elementary School Snacks

  • Celery and peanut butter logs – It’s the old “ants on a log” trick. This snack really couldn’t be easier and kids love it. Just cut a celery stalk into three to four inch pieces and fill them with peanut butter. Then, place raisins on top.
  • Apple smiles – This is a really cute idea that makes snacking fun. First, cut an apple into slices. Then, take two slices and spread a small layer of peanut butter on one side of each. Stack the two pieces with a few mini marshmallows between them (peanut butter sides facing inward). Your newly created snack should be smiling back at you.
  • Fruit kabobs – Skewers make everything fun, don’t they? Choose different fruits, like apples, oranges, pears and grapes, to keep it interesting.

Middle School

  • Applesauce cups – If you have some spare time on your hands, you can make this one at home. Peel core and quarter about six apples. Put them into a pot with 1 cup of water, the juice from one lemon, ¼ cup of brown sugar and 1 tsp. of cinnamon. Bring to a boil and either mash with a potato masher or use a food processor. For a quick on the go snack, Eden Organic Applesauce is yummy!
  • String cheese and almonds – Most kids at this age need something quick to nosh on between classes, often at their lockers. If the snack is too complicated it’ll just stay in the bag. That’s why this classic combination of calcium, fiber and protein works so well.
  • Granola/Nutrition bars – Granola bars are usually loaded with fiber and contain a decent amount of protein. Just check the labels to make sure the kind you buy isn’t also loaded with sodium or sugar. I prefer KIND nutrition bars, 7 grams of protein, low sugar.

High School

  • Trail Mix – Trail mix is good for a protein boost between classes. Just try to buy or make one with a combination of healthy ingredients, such as nuts, berries and seeds, and watch out for the sodium content.
  • Pita chips and salsa or hummus – Chips and dip just seems like the perfect snack for teens. If you provide them with a healthy version, like pita chips and hummus or salsa, they’ll be less likely to hit up the vending machine. popchips are a yummy, gluten free chip, all natural too!
  • Greek yogurt and real fruit – Yogurt is a great source of calcium and beneficial probiotics, but many flavored brands are very high in sugar or artificial sweeteners. Instead, try adding your own flavor with pureed fruit or low sugar jam.

 

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Overlooked Healthy Foods

Thursday, July 26th, 2012

 

 

 

 

 

Is it just me, or are there certain foods that seem to be nothing more than just companions to something else on your plate? You would never think to focus an entire meal around them because, well, you’ve got it in your head that they are “accessory foods.” Not sure what I’m talking about? Tell me how you feel about celery. It’s a vessel for peanut butter, isn’t it? Or worse: A stirrer for your Bloody Mary. That’s what I thought.

But as I gave it some more thought, I started wondering whether I was unfairly discriminating against these foods. After all, they are part of Mother Nature’s bounty; they must be good for you, right?

Right.

So, here are some often overlooked health foods that deserve a second glance:

Celery – Celery is very rich in antioxidants, which help the body fight disease-causing free radicals. Studies have shown that eating four or more sticks per day can also decrease blood pressure.

Cabbage – This nutritional superstar deserves to be released from its headlining role in coleslaw, which no one ever eats, so it can find its way into more of your meals. Cabbage is packed with vitamin C and antioxidants, and it’s lower in fat and calories than any other veggie.

Lentils – A taste of some bad lentil soup in your early years can make you swear off the stuff for life, but you may want to reconsider your ban after you hear that just one cup of lentils contains about 16 grams of fiber and more folate than spinach. And, it doesn’t have to come in the form of soup. Try an Indian dahl instead.

Seaweed – The thought of eating seaweed might sound strange to some, but it’s so good for you that you owe yourself a taste. Seaweed is loaded with calcium and potassium, which are both necessary to maintain normal blood pressure. If you like the taste of seaweed, you may enjoy seasoned seaweed chips (they’re kind of like kale chips). If not, just eat more sushi.

Hemp Seeds – Have you ever heard of hemp seeds? No, I’m not talking about the stuff that some people smoke, although they are in the same family. You can buy hemp seeds at most health food stores and sprinkle them on just about anything (salad, pasta, oatmeal, you get the point). Just one ounce has 11 grams of protein.

Scallops – Most people avoid scallops because they’re usually slathered in butter. That’s a good call, but you shouldn’t shun the mollusks altogether. Just find a healthier way to make them. Why bother? Well, scallops are made up of more than 80 percent protein and they’re a good source of magnesium and potassium. Instead of cooking with butter, sauté fresh scallops in a little cooking oil and serve with sautéed vegetables.

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Summer Fat Attack

Wednesday, July 11th, 2012

 

 

 

 

 

I used to have an old routine that I hated, but I couldn’t seem to get myself out of it. During the winter, I would put on weight. In the spring, I knew bathing suit season was coming, so I would diet and lose the extra weight. But when summer rolled around and I was at my goal weight, it was open season on fatty foods.

By the end of summer I was carrying around at least five extra pounds. What was worse was that my poor eating habits in the summer months seemed to kick-off my winter weight gain. I knew it was unhealthy, which is why I was determined to find a way out of that cycle. A major part of breaking the cycle, for me, was cutting out the junk foods that go along with summer fun in the sun. You know; the potato salad that goes along with your grilled chicken and the chips that go along with the burger.

Over the years, I’ve found that the best way to change bad habits is to replace them with good ones. So, instead of going “cold turkey” and depriving myself of the foods I wanted, I just found healthier alternatives. Here are some of my favorites:

Kale chips – Kale chips don’t sound or look great, but they are seriously yummy. If they’re seasoned right, they make a great substitute for potato chips.

Grilled chicken kabobs – Grill chicken with onions, red peppers and some mushrooms on a kabob and you have a healthy alternative to fried chicken. Or, put the pieces into a bun, or cut calories using sandwich thins and you’ve got a healthy alternative to a hot dog. 

Summer Breeze Vitamin Buster – Having a great beverage is welcome anytime, but during the summer…it’s time to really have fun. So how do you enjoy a nice mock-tail without the calories and make it healthy too?  Go to “click here for recipe”.

Oxylent is giving away a $55 gift basket for one of my “Health In  A Hurry” Newsletter subscribers.

Enter to win the Oxylent Variety Pack, Camelback Bottle and Swag ($55 Value)

How to Enter:

  • “ LIKE” Oxylent page “Drink Oxylent. Breathe Life”.
  •  Leave a comment on “Drink Oxylent. Breathe Life” FB page … “Deborah Enos recommends Oxylent and I would love to win the gift basket”
  •  Leave a comment on Deborah Enos Healthstyle FB page about the contest.  “Deborah Enos recommends Oxylent and I would    love to win the gift basket.”

Also, order your supply of Oxylent and receive 20% discount off entire order until 7/31/12.

Code ENOSOXYLENT. (case sensitive)  ** Free shipping on orders of 2 boxes or more.

Giveaway ends July 31, 2012 at 8pm Pacific Time. Giveaway is open for residents of the US only. Winner will have 48 hours to respond to notification with shipping info and claim prize – if no response, another winner will be chosen . Subject to the official rules. No purchase necessary – void where prohibited by law. Disclaimer/Disclosure: Review sample and prize provided by the giveaway sponsor.

 Summer Breeze Vitamin Buster

1 cup club soda

1 packet of Oxylent (This is a high quality multi vitamin. Please follow directions on the package.)  Available at: PCC, Whole Foods, Super Supplements & The Vitamin Shoppe

3 sprigs of mint

Fruit kabob

Directions

In a glass, add mint and pour in club soda. Add packet of Oxylent, stir, add fruit kabob and ENJOY!

French potato salad – Instead of mayo, French potato salad is made with chicken or beef stock, wine, vinegar and seasonings. It’s a lot lower in fat and calories than your standard potato salad, and it tastes great too!

Ingredients

1 pound small white boiling potatoes

1 pound small red boiling potatoes

2 tablespoons good dry white wine

2 tablespoons chicken stock

3 tablespoons Champagne vinegar

1/2 teaspoon Dijon mustard

2 teaspoons kosher salt

3/4 teaspoon freshly ground black pepper

10 tablespoons good olive oil

1/4 cup minced scallions (white and green parts)

2 tablespoons minced fresh dill

2 tablespoons minced flat-leaf parsley

2 tablespoons julienned fresh basil leaves

Directions

Drop the white and red potatoes into a large pot of boiling salted water and cook for 20 to 30 minutes, until they are just cooked through. Drain in a colander and place a towel over the potatoes to allow them to steam for 10 more minutes. As soon as you can handle them, cut in 1/2 (quarters if the potatoes are larger) and place in a medium bowl. Toss gently with the wine and chicken stock. Allow the liquids to soak into the warm potatoes before proceeding.

Combine the vinegar, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper and slowly whisk in the olive oil to make an emulsion. Add the vinaigrette to the potatoes. Add the scallions, dill, parsley, basil, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper and toss. Serve warm or at room temperature.

Courtesy of the Food Network

 

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Overrated Health Foods

Thursday, May 10th, 2012

 

 

 

 

Doesn’t it seem like every time you turn around, there’s yet another food trending on the diet scene? It’s almost as if there’s a political campaign held every year for the “in” diet food. Soy launches a smear campaign against cholesterol-laden beef, solidifying its place as the “healthiest” source of protein. Eggs have to reinvent themselves to overcome their bad press – so now it’s okay to eat egg whites, but not the whole egg?

 It goes on…

We’re not getting enough fruit in our diets, so we need to drink more fruit juice. But we’re getting too much fat, so let’s choose fat-free salad dressing. These notions all represent a very isolated approach that doesn’t address the whole food.  

So, let’s take a closer look at these “health” foods:

Soy – This food actually can be healthy, or it can be processed until it’s virtually unrecognizable as a food. Avoid hydrogenated soy, which is a big fat trans-fat. If you want healthy soy, buy organic, fermented products (like tempeh and miso). Or snack on organic edamame.

Egg whites – Yes, the yellow part of the egg is where most of the cholesterol comes from, but it’s also where most of the nutrients are found. Enjoy life, eat the whole egg! Don’t believe me? Ask your Dr…

Low-fat salad dressing – Fat isn’t the enemy. Fat actually helps to make you feel nourished, partly because it contains a lot of calories. Fat also allows your body to breakdown the nutrients from your food. Look at the sugar content in your salad dressing instead.

Here are more overrated health foods.

Margarine – Most margarine contains trans-fat, but even if it doesn’t, it’s unnatural.

Protein bars – These days, protein bars have morphed into something that more closely resembles a candy bar with added protein.

Fruit Juice – Packaged juice almost always has high fructose corn syrup or some other type of sugar. Even if you make juice at home, you’re stripping out all the great fiber. Eat the fruit, drink juice in limited quantities.

 

 

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