Thursday, July 11, 2013

Good 100 Calorie Snacks to Enjoy

Eating smaller meals throughout the day has several positive impacts on your health and weight maintenance program. Whether following a structured weight loss plan, it is extremely important to focus on eating smaller meals throughout the day as a lifelong habit of health.

The Benefits:

1. As long as they are low-glycemic meals, your blood sugar will stay stabilized throughout the day . This will keep you from being hungry and your energy level will remain constant. According to the Mayo Clinic; eating smaller meals helps you stay on track.

2. Eating regular, small meals of healthy food throughout the day will help you consume necessary nutrients. Rather than going for the quick fix at a fast-food establishment, consuming healthy small meals will aid your weight loss and maintenance plan since your body will be able to get all better nutrition it needs to function properly. Experts believe that the body can only handle so much at one serving

3. Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center has noted that eating the same calories spread out over smaller meals four to six times during the day is supposed to raise the body's thermogenic effect, resulting in 10% more calories being burned

When you add exercise to the equation, your benefits are greatly increased

Best Snacks — 100 Calories or Less

For the Sweet Tooth

· 1 Whole Foods Market Two-Bite Brownie

· 1 Healthy Choice Mocha Fudge Swirl Bar

· 1 pouch Keebler Sandies Right Bites Shortbread Cookies

· 1/2 cup Sharon's Lemon Sorbet with 1/4 cup blueberries

· 1 Skinny Cow Fat Free Fudge Bar

· 1 NestlĂ© Butterfinger Stixx

· 12 chocolate or vanilla Miss Meringue Minis

· 5 Nabisco Nilla Wafers

· 3 Country Choice Certified Organic Ginger Snaps

· 1 Deep Chocolate Vitamuffin Vitatop

· 1 Blue Bunny FrozFruit Chunky Mango Cream Bar

· 1 pouch O'Coco's Organic Chocolate Chrisps

Fruits & Veggies

· 2 cups raspberries

· 1 cup mango chunks

· 28 grapes

· 1 cup blueberries

· 1/2 medium cantaloupe

· 15 strawberries dipped in 1/4 cup Cool Whip Lite

· 1/2 small apple with 2 teaspoons peanut butter

· 45 steamed edamame (green soybeans)

· 2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1/2 mini pita

· 1/2 red bell pepper dipped in 3 tablespoons hummus

· Salad with 3 cups lettuce, 2 scallions, and 1 small tangerine drizzled with 2 tablespoons Newman's Own Low Fat Sesame Ginger Dressing

Dairy Delights

· 1 Kraft Polly-O Superlong Twist-Ums string cheese stick

· 1/2 cup low-fat cottage cheese with 5 strawberries

· 1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits

· 1 Yoplait Light Smoothie

· 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries

Savory Bites

· 20 roasted peanuts

· 60 Pepperidge Farm Baby Goldfish Crackers

· 1 Jolly Time Healthy Pop 100 Calorie Mini Bag popcorn

· 12 Back to Nature Sesame Ginger Rice Thins

· 40 Rold Gold Classic Style Pretzel Sticks

· 12 Quaker Quakes Cheddar Cheese Rice Snacks

· 20 Glenny's Low Fat Soy Crisps

· 10 Guiltless Gourmet Baked Yellow Corn Chips with 1/4 cup salsa

Hearty Helpings

· Campbell's Soup at Hand Blended Vegetable Medley ~ One of my favorites:)

· 1 Nature Valley Crunchy Granola Bar

· 1 hard-boiled egg with 1 slice Melba toast

· 4 slices Sara Lee Honey Ham with 2 teaspoons honey mustard, rolled in lettuce leaf

· 1 slice Pepperidge Farm Raisin Cinnamon Swirl Bread with 1 tsp. light butter

· 1/2 mini bagel with 1 ounce smoked salmon

· 1 Nutri-Grain Low Fat Whole Wheat Waffle with 1 tbsp. Smucker's Squeeze


Newer Arrivals

  • Stonyfield Farm Light yogurt
(Any flavor) These deliver protein and fiber, and meet one-quarter of your daily calcium needs.

  • Sun Chips
This multigrain snack packs 5 grams of fiber and supplies hard-to-find vitamin E.

  • Fudgsicle 100 calories
These chocolate pops are a good source of fiber and calcium.

Brought to you from Your Diet Diva

Wednesday, July 3, 2013

Surviving the 4th of July

Surviving the 4th of July by Creating Balance
The 4th of July can offer the same amount of calories as Thanksgiving Day. It’s one of those holidays that can be packed with an abundance of food options like hot dogs, chips, soda’s, and beer . July means hot weather and being outside which can turn any weight management program upside down with their is an abundance of high-fat food.

The key to enjoying your 4th of July is found in one word; balance. Creating balance means mentally taking into account all of the various foods and lifestyle choices for the day.

Think ahead to what the various food choices will be tomorrow. Go into the day with the attitude of feeling good about the choices you will be making by planning ahead.

Below are some ideas to help you create balance for this great holiday.

  • Plan and incorporate some form of exercise into your day. Remember,walking just 30 minutes will keep your metabolism up for several hours.
  • If you know you are going to be having one large meal, eat light the rest of the day.
  • Avoid drinking too much alcohol. Sugar and carbohydrates are what derail the best plans and love to hide in our fat cells.
  • Drink plenty of water throughout the entire day. It is a hot time of year and dehydration can cause you to feel hungrier.
  • Fill your plate with small servings of the high carbohydrate food like, baked beans, macaroni salad, etc. Fill up on vegetables and protein.  Then wait 15 minutes.
Enjoy and celebrate your success and this great day for our country!

Your Health Coach ~ Lennie Your Diet Diva