Sometimes hunger pains between meals mean a trip to the vending machine where, let’s face it, the choices aren’t nutrient rich. Getting in the habit of having a few healthy items on hand, stashed in your desk, or wherever, takes the thinking out of it, and can be so much healthier for you.
Here are a few options that I like:
HEALTHY SNACK IDEAS
Hummus with Sliced Veggies
This Middle Eastern chickpea spread is packed with protein, fiber and heart-healthy unsaturated fats. Veggies like carrots, bell peppers and broccoli make great dippers and add good nutrients, including beta-carotene, vitamin C and, of course, more belly-filling fiber. Two tablespoons of plain hummus has 50 calories and 3 grams of fat, so you’re probably better off measuring out two to three tablespoons instead of sitting down with the entire container.
Portion: 3 tablespoons of plain hummus plus 1 cup of sliced veggies
Total calories: 120 calories, 7 grams protein
Almonds, cashews, walnuts, peanuts or pecans are full of healthy fat, fiber and protein. A delicious homemade trail mix is simple: Portion out a handful of nuts and mix in two tablespoons of dried fruit like raisins, cranberries or apricots. To minimize calories, choose nuts that are dry roasted or raw. For a change of pace, throw in whole-wheat pretzels or some of your favorite cereal (I’ve been on a Puffins kick lately). Packing your trail mix in plastic bags or containers makes it easy to grab and go. If you find yourself plowing through your snack mix, try using shelled nuts that will take longer to eat.
Portion: 15 nuts plus 2 tablespoons of dried fruit
Total calories: 170 calories, 7 grams protein
Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.
Nutrition Per serving: 102 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 11 g carbohydrates; 1 g added sugars; 3 g protein; 2 g fiber; 29 mg sodium; 69 mg potassium.Nutrition Bonus: Potassium, magnesium, fiber, vitamins E and C.1 Carbohydrate Serving Exchanges: 1 fruit, 1 fat
I want to start exercising more, but my family commitments don’t leave any time for myself.
I try to eat healthier at work, but my co-workers like to joke about how the lunches I pack are “too healthy.”
I hear comments like these all the time. It is hard enough to initiate change on your own, let alone have little support for your efforts at home, work, and elsewhere.
Here’s the important thing to remember, however. YOU are in charge of YOU. YOU are deciding to make healthier changes for YOUR benefit. Whether your husband, kids, co-workers, or Aunt Sally are on board with this is their problem, not yours.Instead of trying to change their beliefs and attitudes about a healthier lifestyle, recruit support from friends and family who are in your change lane. Trying to convince your non-supporters that healthier food and more exercise are important is futile. All you need to remember, and remind them if you must, is that healthier food and more exercise is important to YOU. And, when you set the healthier example, stick to your guns, and don’t back down in the face of naysayer. When you stand up for yourself, you are, in effect, demonstrating strength, commitment, self-confidence, and leadership.
That’s right – you’re a leader! As a leader, you need to surround yourself with positive influences – people who will hold you up, rather than pull you down.
And the next time your co-workers make fun of your “too healthy” lunch, tell them the joke is on them .
Warm up: jumping jacks for 2-3 mins
Equipment: Resistance Tubing (Bungee!)
Repeat 2-3 times
Repeat 2-3 times
I’m going to name this one “The Shari,” after the client who test drove this workout today. I’ve modified it (hers was much harder), but it can be adjusted as needed to match your own fitness level. I recommend doing 2 sets of each set of 3 exercises to start with, working up to 4 sets.
If you would like specific recommendations for tailoring this workout to meet your individual needs, feel free to comment below or shoot me an E-Mail: email@example.com
*Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program. As with any fitness program, please see your health care provider before beginning a new regimen or aren’t sure if you should participate in a fitness program.