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Did you know...We have about 3 billion cells in our body, working hard everyday to help us meet the demands of daily living. We might relax and rest, but our cells never do. When they "retire," or reach their individual life expectancy, they are replaced with new cells. If we are taking in optimal nutrition, keeping stress levels under control, resting like we should, and exercising regularly, our cells likely won't retire before their time. Unfortunately, most of us don't do all we can to stay healthy, and cells die too early. To boot, they are replaced with less-than-optimal new cells. This ......
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The topic of cereal came up in a recent discussion during a wellness workshop. What kinds to pick, good vs. bad, where to find them, and so on. Below is a link to a great list of the 20 best cereals. Most, if not all, can be found at large grocery stores and health food markets, like Whole Foods. Look for cereals with the fewest ingredients, and lowest amount of sugar. You want to start off the day with energy that lasts, not a sugar roller coaster. Also, note that these brands are low in other additives, like food coloring and artificial flavors. These additives are too abundant in our foods ......
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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 ......
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I want to eat healthier, but my husband isn't on board with "health food." 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 husba......
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Apr

10

greenappleSometimes 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

Trail Mix
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

Gorp

  • 1/2 ounce whole shelled (unpeeled) almonds
  • 1/4 ounce unsalted dry-roasted peanuts
  • 1/4 ounce dried cranberries
  • 1 tablespoon chopped pitted dates
  • 1 1/2 teaspoon chocolate chips or organic cocoa nibs

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

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