Category : Weight Loss

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24 Healthy Snack Ideas

There might not be a perfect snack but these are some healthier options …

  • Healthy Snacks: Something Sweet

Fat-Free Sugar-Free Instant Pudding (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).

Fiber One Bars (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar

Nabisco 100% Whole Grain Fig Newtons, 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).

South Beach Living Fiber Fit Double Chocolate Chunk Cookies, 6 individual packs per 5.1 ounce box. Among the ingredients in South Beach cookie packs are whole-grain wheat flour, high-oleic canola oil, and oat fiber. The sweeteners include sugar, maltitol (a sugar alcohol), sucralose (Splenda) and acesulfame potassium. Each pack of the double chocolate chunk variety has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies, 6 packs per 5.1 ounce box. Each pack has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

  • Healthy Snacks: Frozen Treats

For a frozen dessert to be satisfying, it needs to have some protein and fiber along with the carbohydrate calories. These two choices have a few grams each of protein and fiber.

Healthy Choice Fudge Bars, 6 bars per box. Per bar: 80 calories, 1.5 g fat, 1 g saturated fat, 3 g protein, 4 g fiber, 4 g sugars, 3 g sugar alcohols.

Skinny Cow Chocolate Truffle Bars, 6 bars per box. Per bar: 100 calories, 2.5 g fat, 1.5 g saturated fat, 3 g protein, 3 g fiber, 12 g sugars, 0 g sugar alcohols.

Healthy Snacks: Something Crunchy

Nabisco Reduced Fat Triscuit Crackers, 8.5-ounce box. Per 7 crackers (1 ounce): 120 calories, 3 g fat, 0.5 g saturated fat, 3 g protein, 3 g fiber, 160 mg sodium.

Planters Nut*rition Heart Healthy Mix, 9.75-ounce can. These contribute smart fat: 8 grams of monounsaturated fat and 5 grams polyunsaturated fat. Per ounce: 170 calories, 16 g fat, 1.5 g saturated fat, 6 g protein, 3 g fiber, 45 mg sodium.

Orville Redenbacher’s Smart Pop, 3 bags per box. Per 3 tablespoons unpopped: 120 calories, 2 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 240 mg sodium.

Smart Balance Light Butter Popcorn (no Diacetyl added), 3 bags per box. Per 2 tablespoons unpopped: 120 calories, 4.5 g fat, 1.5 g saturated fat, 3 g protein, 4 g fiber, 290 mg sodium.

Bumble Bee Fat Free Tuna Salad Kit (with low-fat wheat crackers). Per kit: 150 calories, 1.5 g fat, 0.5 g saturated fat, 9 g protein, less than 1 g fiber, 580 mg sodium.

  • Healthy Snacks: Something Hot

Healthy Choice Fresh Mixers, Rotini & Zesty Marinara Sauce, 6.95-ounce microwavable container. The sauce is made with some dynamite ingredients, like tomato puree, crushed tomatoes and tomato paste, fire-roasted onions, burgundy wine reduction, and extra virgin olive oil. 300 calories, 3.5 g fat, 1 g saturated fat, 10 g protein, 7 g fiber, 600 mg sodium.

Safeway Eating Right, Whole Wheat Ravioli with Cheese, 2 servings per 15-ounce microwavable cup. Per 1-cup serving: 160 calories, 2.5 g fat, 1.5 g saturated fat, 6 g protein, 4 g fiber, 520 mg sodium.

If you’ve got access to a toaster oven, these two frozen treats are sure to satisfy:

Ore Ida Bagel Bites 3-Cheese, 9 bagel bites per small box. Per 4 bagel bites: 210 calories, 6 g fat, 3 g saturated fat, 9 g protein, 2 g fiber, 400 mg sodium.

Lean Pockets made with Whole Grain Turkey, Broccoli & Cheese, 2 pockets. Per pocket: 260 calories, 7 g fat, 3.5 g saturated fat, 10 g protein, 4 g fiber, 390 mg sodium.

Quaker Instant Oatmeal Weight Control Cinnamon, 8 packets per box
($2.50 to $4.89). Per packet: 160 calories, 3 g fat, 0.5 g saturated fat, 7 g protein, 6 g fiber, 270 mg sodium.

A cup of lower-fat, higher-fiber soup also makes a good healthy snack, whether it comes in a microwavable cup or in a can.

Healthy Choice Minestrone Soup Cup, 14 ounces. Per 1-cup serving: 130 calories, 1 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 400 mg sodium.

Healthy Choice Country Vegetable Soup Cup, 14 ounces. Per 1-cup serving: 100 calories, 0.5 g fat, 0 g saturated fat, 4 g protein, 5 g fiber, 480 mg sodium.

Healthy Choice Chicken Tortilla Soup Cup, 14 ounces. Per 1-cup serving: 160 calories, 1.5 g fat, 0 g saturated fat, 10 g protein, 6 g fiber, 470 mg sodium.

Campbell’s Chunky Healthy Request Vegetable Soup, 18.8-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 480 mg sodium.

Campbell’s Select Harvest Light Vegetable with Pasta Soup, 18.6-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0 g saturated fat, 6 g protein, 8 g fiber, 960 sodium.

Amy’s Organic Soups Lentil Soup, 18-ounce can (2 cups). Per cup: 150 calories, 4.5 g fat, 0.5 g saturated fat, 8 g protein, 9 g fiber, 590 mg sodium.

Amy’s Organic Soups Lowfat Black Bean Vegetable Soup, 18-ounce can (2 cups). Per cup: 130 calories, 1.5 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 430 mg sodium.

found on webmd.com | Elaine Magee, MPH, RD, is the “Recipe Doctor” for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health.

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How to Use Shakeology in Your Daily Life

1. As a supplement meal: One of the best and most popular ways to use Shakeology is to prepare it as a healthy shake for breakfast, lunch or dinner. Shakeology formulas vary from 140-170 calories depending on the formula. Adding extra calorie dense ingredients like fruit, nut-butters, or milk gets you to a healthy caloric content that is both highly satisfying and nutritious.

2. Snack: Shakeology is an incredibly nutrient-rich snack, perfect for someone that’s doing an intense workout program like P90X. Since Shakeology doesn’t have much fat, its nutrients are put to use very quickly by your body. This makes it an ideal pick-me-up snack when you’re on the go. You can either make yourself a ½ scoop serving of Shakeology or a full scoop if you’re really famished. The key to losing weight is to eat small meals throughout the day, so if you feel like you’re getting hungry Shakeology is a good, convenient option; a Shakeology snack will keep your metabolism revved and your body burning fat.

3. Pre-Workout Supplement: If you’re doing an intense workout program, a good way to use Shakeology is as a pre-workout snack, taken about 1 hour prior to your warm-up. Your workout will help you get the most out of Shakeology, and Shakeology will help you during the latter part of your workout, especially if your glycogen stores have been slightly depleted.

4. Post-Workout Supplement: When it comes to a serious workout, one of the many reasons trainers like P90X’s Tony Horton and RevAbs’ Brett Hoebel recommend drinking Shakeology post-workout is because your body is in a state of depletion. Here are several reasons why Shakeology is a good post-workout supplement:

  • Calories: Many people make the mistake of eating too many calories afterward. The general range is 100 to 250 calories, post-workout. At 140 to 170 calories, Shakeology fills this requirement perfectly.
  • Protein: Protein is critical after a tough workout because it works to repair your muscles. With 15 to 18 grams of quality protein in each serving, Shakeology works great as a muscle building tool.
  • Replenish Electrolytes: The magnesium, sodium, vitamins, minerals, and enzymes in Shakeology will boost your electrolytes

5. Natural Energy Boost: Next time the 3 PM slump rolls around, make Shakeology; it’s better for an energy boost than a lot of energy drinks! While something like Red Bull® might give you more up-front punch, Shakeology will give you sustained energy because it’s providing nutrients your body needs to get things done, and it has a low glycemic impact, which helps keep blood sugar levels stable.

6. Late Night Sweet Cravings: Sometimes at the end of the day you crave something sweet; this happens to the best of us. Instead of grabbing something high in sugar and low in nutrition, whip yourself up some Shakeology with your favorite recipe. This Double Chocolate Recipe is sure to knock your chocolate craving out of the park: 1 scoop Chocolate Shakeology, 1 cup chocolate almond milk, 1 ½ cup ice. True, this isn’t the most opportune time to eat for weight loss – try to keep your larger meals earlier, so you have time to burn off the calories before bed; but drinking Shakeology is better than binging on cake or brownies!

7. Healthy Dessert: Finally, even the most dedicated dieter needs to let loose every now and then. There are plenty of creative dessert recipes you can make with Shakeology found right here on the blog, such as pies, peanut butter cups and easy chocolate mousse in the ‘Recipes’ category. The best part is all of the desserts have 70+ healthy ingredients in them. See, you can have your cake and eat it too!

Information found on Shakeology Blog.
Contact me or learn more at www.myshakeology.com/missykent

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Drop 10 Lbs Without Even Trying

Losing weight can be simple. It’s about portion size, how many calories you consume and exercise, how many calories you burn. Here are a few tips to help you lose 10 lbs.

Here are 10 super simple switcharoos that each cut 100 calories or more. Try just one every day, and you’ll lose at least 10 pounds in a year; steal two and you’ll drop more than 20!

  1. Swap 2 regular beers for 2 light ones. Saves 100 calories
  2. Order thin-crust pizza, not regular. Saves 151 calories per slice
  3. Take the top off a tuna sammy on sourdough; add a slice of lowfat Swiss cheese; nuke. Saves 137 calories
  4. Dress your salad with 2 tablespoons lowfat balsamic, not Caesar, and add 1 tbsp Parmesan. Saves 115 calories
  5. Munch on 1 cup air-popped popcorn, not chips. Saves 123 calories
  6. Exchange a whole egg in your omelet for 1 egg white, and trade full-fat cheddar for lowfat. Saves 142 calories
  7. Grease pans with cooking spray, not oil. Saves 100 calories
  8. Enjoy pasta with 1 cup tomato sauce and 1 tbsp Parmesan, instead of Alfredo. Saves 101 calories
  9. Have half a bagel instead of a whole one. That leaves room for 1 tbsp PB and 1 cup OJ. Saves 127 calories
  10. Top fro yo with fresh berries, and skip the chocolate chips and crumbled graham crackers. Saves 114 calories

By Lucy Danziger and the staff at SELF
Sep 09, 2011, self.com
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Healthy Snacks for Weight Loss and Energy

It doesn’t have to be difficult to get healthy snacks into your busy day. It just takes a little (very little!) preparation and planning.

I work outside of the home, am crazy busy with the kids schedule and need to have easy Grab & Go snacks! SO, this is what I do ……. When I shop and prepare for the week, I always purchase 5-10 healthy snacks that are simple and easy to eat on the run. Then, every Sunday evening I prepare the snacks for the week. I use small snack bags – not sandwich bags – because they help limit your portion size (or, I use small containers so I don’t waste bags). Small bags and containers help you get the appropriate portion size, which helps you lose weight while also consuming important nutrients to give you energy and make you feel better.

When thinking about the snacks, I include fruits, veggies, options high in fiber, protein and that provide “good” fats. My choices change each week but they always stay simple!!!

Here is an example of this weeks snacks:

  • Carrots
  • Red Peppers
  • Cherry Tomatoes
  • Apples (Fuji and Pink Lady are my favorites!)
  • Red Grapes
  • Oranges
  • Almonds
  • Protein Bars
  • Pistachios
  • Homemade Snack Mix – Cheerios, lightly salted peanuts, raisins
  • And …. I always drink my Shakeology

As you can see, I have plenty of healthy options to eat between meals and they are organized and ready to Grab & Go!

You can do this by making a list of 3-6 fruits and veggies you’d like for the week, 2-3 protein and high fiber snacks then purchase baggies or small containers (remember small for portion control!) …. cut up veggies, wash fruit, add small handfuls of nuts or snacks into the baggies and you’re ready to go!

As always, feel free to email me or comment below with questions, or share some of you favorite healthy snacks.

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