Hate working out? Sick of all the rules related to what you should or shouldn't do during exercise? Busy schedule? Travel a lot? Well, this is the place you want to be!
I have developed a workout that even Homer Simpson would do. It's simple, quick and absolutely effective! No hour-long sessions in the gym or long bouts of cardio -- and no dreading the thought of exercise. It's just a realistic alternative to all the noise in the world of fitness that makes us hate exercising. There aren't any anatomy lessons today. This is something you can do in your living room or office; the only weight you'll need is your own body.
This series of movements will take about 12-15 minutes. Yep, you're reading correctly: only 12-15 minutes. You can do these moves three to five times per week. That's it! Your entire body will be stimulated, you will feel rejuvenated and you won't deal with all the added stress of having to go to the gym.
I've designed this routine so that one exercise stimulates multiple body parts. This way, you'll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don't worry if you can't perform all the reps at first: You'll be able to do them all eventually!
OK, let's go!
1. PUSH UPS -- Lying face down on the floor, place your hands a little wider than shoulder-width apart. Your thumbs should be lined up with your chest. Your toes should be curled under, and your feet hip width apart. Be sure to maintain hip alignment throughout the entire range of motion. Avoid sagging in the midsection of your body. Contracting the chest muscles, raise your body until your arms are fully extended.
2. CHAIR SQUATS -- Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back toward the chair and feet shoulder-width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position -- stopping just short of the legs being fully extended. Keep a slight bend in the knees.
3. AB CRUNCH -- Lie on your living room carpet on your back. Make sure your lower back is relaxed against the floor during the exercise. Bend your knees until your legs are at a 45-degree angle. Keep both feet on the floor and place both hands crossed on your chest. Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted. Slowly return to the starting position, stopping just short of your head touching the floor. Focus on really contracting your abs during the movement!
4. CLOSE STANCE WALL PUSH -- Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall so that your fingers are slightly lower than your shoulders. Your hands should be close enough that your thumbs and index fingers form a triangle. Your feet should be a distance from the wall that forces your body to be at an angle slightly greater than parallel. Bend your elbows downward and lean your upper body toward the wall -- making sure to project your chest forward. Your arms should be supporting your body. Stop the motion when your face nearly touches the wall and your chest touches your hands. Contracting the triceps muscles, slowly return to the starting position, stopping just short of the elbows being fully extended.
5. AB VACUUM -- In a seated position, exhale all the air from your lungs. After completely exhaling, pull the abdomen inward and hold for 20-30 seconds. Continue to breathe lightly through your nostrils, but make sure you are pulling your abs in as if you are attempting to make your abs and back touch. This exercise works the transversus, the main muscle that pulls your abs in. In fact, it's the most effective exercise for creating a flat stomach.
There you have it! Five exercises performed for two cycles in just 12-15 minutes! Upon completion of the two cycles, you will eventually perform 50 total reps of each exercise (except for the vacuum).
You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses. All in 12-15 minutes!
Saturday, May 30, 2009
Weight-loss miracle: lemonade!
I love this post from e-diets. Happy weight loss!
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Zero-calorie, guaranteed weight-loss miracle: lemonade!
Oh sure, I know what you are thinking -- there is no such thing as weight-loss lemonade, but YOU are wrong! There is -- and let me explain.
Have you ever heard the phrase "When life gives you lemons, make lemonade?" That's what I am talkin' about! That kind of lemonade will give you the results you desire on this weight-loss journey -- I promise!
Here's my secret recipe!
Take ONE really horrible day -- the kind where everything goes wrong -- and add in all the lemons that life gave you, stirring in a few overdue bills, sick kids, a fight with your partner and the final insult: a glimpse of your backside in a three-way mirror. Shake gently.
Slowly add two breakfast burritos, a large soft drink, the donuts that someone brought to work and Chinese take-out for lunch. Gently blend with one Monster burger and fries on the drive home and let sit for four hours while you are watching television. Be sure to check the bag of chips every now and then, adding a few as needed and stir gently.
Garnish with a bowl of ice cream and another soft drink and sprinkle with some candy.
Wait a minute!
That isn't my new recipe! That is the old one that I made often when life gave me a lot of lemons and I only had one solution -- EATING them!
That recipe led me to a life of obesity, frustration and a self-defeating cycle of action. Thankfully, I found a better way to make use of the lemons -- I made Miracle Weight-Loss Lemonade!
My new and much improved recipe:
A ton of lemons -- you just can't get around it, folks. There are going to be days that just suck and leave a sour taste in your mouth, sourer than any lemon you have ever sucked on, but that is the reality of life. HOW you choose to respond and what you choose to do with those lemons is what will set the pace for your weight-loss journey.
So, take those lemons, all of them and shake them up, toss them into the blender and get them into tiny, insignificant pieces. The best way to do this is to exercise (or exorcise?!) them into oblivion! I have an elliptical machine in my home (the good folks at Octane Fitness lent me one to try and let me tell you -- it is better than any one in any gym I have ever used before -- but I digress) and I have vowed to use it 30 minutes a day NO MATTER what!
OK, now that your lemons are smashed to smithereens, add a dash of positive affirmation and a pat on the back. Then, slowly stir in some motivation and let sit -- but not for too long! Take your lemonade and gently add some whole grains, lean meats/proteins, fruits vegetables and plenty of water -- after all, lemonade needs water to be really tasty.
AHHH... taste it now: The sweet success of healthy lemonade. Happy drinking.
---------------------------------------------------------------------------------------
Zero-calorie, guaranteed weight-loss miracle: lemonade!
Oh sure, I know what you are thinking -- there is no such thing as weight-loss lemonade, but YOU are wrong! There is -- and let me explain.
Have you ever heard the phrase "When life gives you lemons, make lemonade?" That's what I am talkin' about! That kind of lemonade will give you the results you desire on this weight-loss journey -- I promise!
Here's my secret recipe!
Take ONE really horrible day -- the kind where everything goes wrong -- and add in all the lemons that life gave you, stirring in a few overdue bills, sick kids, a fight with your partner and the final insult: a glimpse of your backside in a three-way mirror. Shake gently.
Slowly add two breakfast burritos, a large soft drink, the donuts that someone brought to work and Chinese take-out for lunch. Gently blend with one Monster burger and fries on the drive home and let sit for four hours while you are watching television. Be sure to check the bag of chips every now and then, adding a few as needed and stir gently.
Garnish with a bowl of ice cream and another soft drink and sprinkle with some candy.
Wait a minute!
That isn't my new recipe! That is the old one that I made often when life gave me a lot of lemons and I only had one solution -- EATING them!
That recipe led me to a life of obesity, frustration and a self-defeating cycle of action. Thankfully, I found a better way to make use of the lemons -- I made Miracle Weight-Loss Lemonade!
My new and much improved recipe:
A ton of lemons -- you just can't get around it, folks. There are going to be days that just suck and leave a sour taste in your mouth, sourer than any lemon you have ever sucked on, but that is the reality of life. HOW you choose to respond and what you choose to do with those lemons is what will set the pace for your weight-loss journey.
So, take those lemons, all of them and shake them up, toss them into the blender and get them into tiny, insignificant pieces. The best way to do this is to exercise (or exorcise?!) them into oblivion! I have an elliptical machine in my home (the good folks at Octane Fitness lent me one to try and let me tell you -- it is better than any one in any gym I have ever used before -- but I digress) and I have vowed to use it 30 minutes a day NO MATTER what!
OK, now that your lemons are smashed to smithereens, add a dash of positive affirmation and a pat on the back. Then, slowly stir in some motivation and let sit -- but not for too long! Take your lemonade and gently add some whole grains, lean meats/proteins, fruits vegetables and plenty of water -- after all, lemonade needs water to be really tasty.
AHHH... taste it now: The sweet success of healthy lemonade. Happy drinking.
Thursday, May 14, 2009
7 Tips for Better Sleep
Poor sleep hampers your overall health, including how well you fare in your weight-loss endeavors. From premature aging to a compromised immune system, the side-effects of sleepless nights can add up, says Barbara Harris, author of Shape Your Life: 4 Weeks to a Better Body -- and a Better Life!.
Getting a good night's sleep is high on the list of things you can do to boost your health and fitness levels. Sleep is crucial for optimum immunity, Harris says. When you don't get enough shuteye, your workouts may be less effective and you're more likely to store fat.
But that's not all. Your ability to manage stress throughout the day is also compromised. Studies reveal women frequently turn to food to soothe themselves in times of stress. It's also a fact that many women also eat more to raise their energy level.
In this eDiets exclusive, we offer Harris' seven tips for a good night's snooze.
1. Get regular exposure to daylight, especially in the afternoon. Research shows that night-shift workers can improve daytime sleep by working under bright lights.
2. Prior to bedtime, use dimmer switches or turn off a few lamps to lower the lighting in your home or apartment.
3. Don't allow yourself to nod off on the sofa. When you start feeling drowsy, get up and go to bed.
4. Use your bedroom only for sleep and sex. Don't make it a satellite office, study hall or entertainment center.
5. When you can't sleep, try using imagery and thoughts to relax. Deep-breathing techniques also work.
6. If you haven't dropped off within about 20 minutes, get out of bed and read or engage in some other quiet activity. Go back to bed when you get sleepy.
7. Put the alarm clock out of sight. Clock watching doesn't help you sleep -- it may even keep you awake!
Getting a good night's sleep is high on the list of things you can do to boost your health and fitness levels. Sleep is crucial for optimum immunity, Harris says. When you don't get enough shuteye, your workouts may be less effective and you're more likely to store fat.
But that's not all. Your ability to manage stress throughout the day is also compromised. Studies reveal women frequently turn to food to soothe themselves in times of stress. It's also a fact that many women also eat more to raise their energy level.
In this eDiets exclusive, we offer Harris' seven tips for a good night's snooze.
1. Get regular exposure to daylight, especially in the afternoon. Research shows that night-shift workers can improve daytime sleep by working under bright lights.
2. Prior to bedtime, use dimmer switches or turn off a few lamps to lower the lighting in your home or apartment.
3. Don't allow yourself to nod off on the sofa. When you start feeling drowsy, get up and go to bed.
4. Use your bedroom only for sleep and sex. Don't make it a satellite office, study hall or entertainment center.
5. When you can't sleep, try using imagery and thoughts to relax. Deep-breathing techniques also work.
6. If you haven't dropped off within about 20 minutes, get out of bed and read or engage in some other quiet activity. Go back to bed when you get sleepy.
7. Put the alarm clock out of sight. Clock watching doesn't help you sleep -- it may even keep you awake!
Tuesday, May 12, 2009
Sleep Yourself Slim
(from eDiets newsletter)
You know the drill: Eat right and exercise to lose weight. It can be a tiring endeavor to find the time to prepare healthy meals and carve out a few minutes to work out. Plus, you've still got work, family and a life to live.
When we get busy, we tend to shave time off our sleep schedule to fit everything in. This may not only be unhealthy, but could also be counterproductive to your weight-loss efforts. Recent research has found a strong relationship between sleep and weight loss.
"The more you sleep, the better your body can regulate the chemicals that control hunger and appetite," according to Michael Breus, Ph.D., a clinical psychologist, board certified sleep specialist and author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health.
"Sleep deprivation makes you feel hungry, even if you are full," says Dr. Breus. "Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake."
The Journal of the American Medical Association has published several studies suggesting that a lack of sleep may increase hunger and affect the body's metabolism, which may make it more difficult to maintain or lose weight.
Research from a study conducted at Columbia University found that, "The more sleep deprived you are, the more likely you are to become obese." Participants between the ages of 32 and 59, who slept four hours or fewer each night were 73 percent more likely to be obese than those who got between 7-8 hours.
"Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar," says Dr. Breus. "Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes."
Dr. Breus adds that when someone is sleep deprived, they tend to make poor food choices. People are apt to choose high-sugar, high-caffeine and high-carbohydrate snacks to get a burst of energy, all of which contribute to weight gain.
He breaks it down like this: "Sleep deprivation causes an increase in appetite and a decrease in metabolism, which equals an increase in fat storage and weight gain."
Try getting an extra hour of sleep per night to see how it affects your energy, mood and weight-loss efforts. Dr. Breus says that individual sleep needs vary, but suggests most adults need 6-8 hours per night.
An extra hour of sleep may burn as many as 147 additional calories per night, according to Dr. Breus. The more sleep you get, the more your metabolism speeds up, which could lead to losing as much as 14 pounds a year -- simply from getting a little extra sleep every night.
Now there's a good reason to turn off the TV and hit the sack a little early tonight.
You know the drill: Eat right and exercise to lose weight. It can be a tiring endeavor to find the time to prepare healthy meals and carve out a few minutes to work out. Plus, you've still got work, family and a life to live.
When we get busy, we tend to shave time off our sleep schedule to fit everything in. This may not only be unhealthy, but could also be counterproductive to your weight-loss efforts. Recent research has found a strong relationship between sleep and weight loss.
"The more you sleep, the better your body can regulate the chemicals that control hunger and appetite," according to Michael Breus, Ph.D., a clinical psychologist, board certified sleep specialist and author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health.
"Sleep deprivation makes you feel hungry, even if you are full," says Dr. Breus. "Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake."
The Journal of the American Medical Association has published several studies suggesting that a lack of sleep may increase hunger and affect the body's metabolism, which may make it more difficult to maintain or lose weight.
Research from a study conducted at Columbia University found that, "The more sleep deprived you are, the more likely you are to become obese." Participants between the ages of 32 and 59, who slept four hours or fewer each night were 73 percent more likely to be obese than those who got between 7-8 hours.
"Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar," says Dr. Breus. "Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes."
Dr. Breus adds that when someone is sleep deprived, they tend to make poor food choices. People are apt to choose high-sugar, high-caffeine and high-carbohydrate snacks to get a burst of energy, all of which contribute to weight gain.
He breaks it down like this: "Sleep deprivation causes an increase in appetite and a decrease in metabolism, which equals an increase in fat storage and weight gain."
Try getting an extra hour of sleep per night to see how it affects your energy, mood and weight-loss efforts. Dr. Breus says that individual sleep needs vary, but suggests most adults need 6-8 hours per night.
An extra hour of sleep may burn as many as 147 additional calories per night, according to Dr. Breus. The more sleep you get, the more your metabolism speeds up, which could lead to losing as much as 14 pounds a year -- simply from getting a little extra sleep every night.
Now there's a good reason to turn off the TV and hit the sack a little early tonight.
Sunday, May 10, 2009
10 Minutes to a Better Body
(from eDiets newsletter)
Usually, "10 more minutes" is the cry of the habitual snoozer -- thinking somehow those extra few minutes will make all the difference, but they don't. In fact, 10 minutes is such a worthless little chunk of time that very little can be accomplished in such a short period, right?
Well, that's what you tell yourself, anyway. But it's just an excuse -- and we know what excuses are like, right? Stop wasting time and make "10 more minutes" mean something.
Now, "10 more minutes" is the battle cry of the fitness few that are ready to take their exercise routine to the next level. If you already have an exercise program that has you sweating 20-40 minutes, a few days a week, but you feel you've hit a plateau, it may be time to add a few more minutes.
It seems that 10 more minutes wouldn't make much difference. But if you consider the cumulative effect of 10 minutes a day over a whole year, a little time can make a large difference, according to eDiets Chief Fitness Pro Raphael Calzadilla.
"Even if you only add a moderately intense jog for 10 minutes at the end of your workout you can burn an extra 80 calories (based on a 150-pound person)," Raphael explains. "Doing this only three times a week burns an extra 960 calories per month. That's going to supply some substantial fat loss at the end of the year."
Raphael also recommends easing into the extra time over a few weeks. He gives this example:
"If you're jumping rope for 20 minutes, but your goal is 30, then add three intense minutes to the end of a session each week. So in week two you're at 23 minutes, week three at 26 minutes and by week four you're be churning out a tough 32 minutes. Short goals work great."
If you prefer something a little less repetitive, Raphael suggests 10 minutes of what he calls a "free for all."
"Keep choosing different exercises for 10 consecutive minutes such as 15 reps of squats, followed by 3 minutes of jump rope, followed by 1 minute jogging in place, followed by 20 push ups and so on -- until 10 minutes is completed."
This will supply variety and can be changed for each workout. If you like a little more structure, Raphael also offers a more focused 10-minute treatment targeting just one exercise.
"Performing one exercise for 10 minutes with minimal breaks between sets will actually help that muscle recover. For example, if you perform bench press on day one, and then the very next day, perform 100 reps of a different chest exercise, it will send an abundant amount of blood supply into the muscle," Raphael explains.
"This has been proven to accelerate recovery and will allow the chest to be worked again that much sooner. However, one should not go to muscular failure with the extended reps. You won't get 100 consecutive reps, stop 1-2 short of the first 25 reps, followed by the next quick set, and so forth. Choose a weight that allow for 25-30 reps and continue to 100 or 10 minutes."
This can be done with any body part and is great for recovery.
These are great ways to burn more calories and build more muscle -- the perfect plan for adding minimal time to your workout while reaping maximum rewards. However, consistency is the key according to our fitness pro. So what happens when you don't have time for a full workout?
Here's a little routine that only takes 10 minutes of exercise to burn 100 calories. There's no reason to miss a workout anymore.
One set of 10-minute calorie-burners include:
-- 2 minutes of jumping jacks
-- 2 minutes of two-stepping (step up and down a step; up with the right foot, follow with the left. Then step down with the right and down with the left)
-- 6 minutes of jumping rope. Two minutes with both feet, two minutes of hopping from foot-to-foot, then finish with two minutes of skipping (twice on the left foot, then twice on the right)
Try to maintain a moderate pace... Don't start too fast, just pace yourself and keep breathing!
Now get out of bed and quit wasting those precious 10 minutes. Life is short, live it.
Usually, "10 more minutes" is the cry of the habitual snoozer -- thinking somehow those extra few minutes will make all the difference, but they don't. In fact, 10 minutes is such a worthless little chunk of time that very little can be accomplished in such a short period, right?
Well, that's what you tell yourself, anyway. But it's just an excuse -- and we know what excuses are like, right? Stop wasting time and make "10 more minutes" mean something.
Now, "10 more minutes" is the battle cry of the fitness few that are ready to take their exercise routine to the next level. If you already have an exercise program that has you sweating 20-40 minutes, a few days a week, but you feel you've hit a plateau, it may be time to add a few more minutes.
It seems that 10 more minutes wouldn't make much difference. But if you consider the cumulative effect of 10 minutes a day over a whole year, a little time can make a large difference, according to eDiets Chief Fitness Pro Raphael Calzadilla.
"Even if you only add a moderately intense jog for 10 minutes at the end of your workout you can burn an extra 80 calories (based on a 150-pound person)," Raphael explains. "Doing this only three times a week burns an extra 960 calories per month. That's going to supply some substantial fat loss at the end of the year."
Raphael also recommends easing into the extra time over a few weeks. He gives this example:
"If you're jumping rope for 20 minutes, but your goal is 30, then add three intense minutes to the end of a session each week. So in week two you're at 23 minutes, week three at 26 minutes and by week four you're be churning out a tough 32 minutes. Short goals work great."
If you prefer something a little less repetitive, Raphael suggests 10 minutes of what he calls a "free for all."
"Keep choosing different exercises for 10 consecutive minutes such as 15 reps of squats, followed by 3 minutes of jump rope, followed by 1 minute jogging in place, followed by 20 push ups and so on -- until 10 minutes is completed."
This will supply variety and can be changed for each workout. If you like a little more structure, Raphael also offers a more focused 10-minute treatment targeting just one exercise.
"Performing one exercise for 10 minutes with minimal breaks between sets will actually help that muscle recover. For example, if you perform bench press on day one, and then the very next day, perform 100 reps of a different chest exercise, it will send an abundant amount of blood supply into the muscle," Raphael explains.
"This has been proven to accelerate recovery and will allow the chest to be worked again that much sooner. However, one should not go to muscular failure with the extended reps. You won't get 100 consecutive reps, stop 1-2 short of the first 25 reps, followed by the next quick set, and so forth. Choose a weight that allow for 25-30 reps and continue to 100 or 10 minutes."
This can be done with any body part and is great for recovery.
These are great ways to burn more calories and build more muscle -- the perfect plan for adding minimal time to your workout while reaping maximum rewards. However, consistency is the key according to our fitness pro. So what happens when you don't have time for a full workout?
Here's a little routine that only takes 10 minutes of exercise to burn 100 calories. There's no reason to miss a workout anymore.
One set of 10-minute calorie-burners include:
-- 2 minutes of jumping jacks
-- 2 minutes of two-stepping (step up and down a step; up with the right foot, follow with the left. Then step down with the right and down with the left)
-- 6 minutes of jumping rope. Two minutes with both feet, two minutes of hopping from foot-to-foot, then finish with two minutes of skipping (twice on the left foot, then twice on the right)
Try to maintain a moderate pace... Don't start too fast, just pace yourself and keep breathing!
Now get out of bed and quit wasting those precious 10 minutes. Life is short, live it.
Snack Yourself Skinny
Let's face it: We get hungry between meals. When we're hungry we get grumpy, irritable or just plain mean. So we grab a quick food fix to satiate our appetite and elevate our mood.
This can be where most people stray from their otherwise healthy eating routine. Even if you're diligent in eating breakfast, packing your lunch and cooking your own dinner, you may overlook your afternoon nibbling and find the only thing available is vending machine junk food -- packed with unwanted fat and calories.
You can avoid a snacking misstep by planning ahead. Choose a few things that you can mix and match to have on hand when the munchies strike and snack yourself skinny.
"The key to proper snacking is a nice balance of protein, fiber and good fats to keep blood sugar levels stable and your hunger satisfied," explains eDiets Nutrition Specialist Renee Brunetti, LD/N. She recommends buying a few snack staples that can be mixed and matched for healthy snacks that won't get boring.
Here's a list of snacks to stock for whenever hunger strikes:
Low-fat cheese pairs perfectly with whole grain crackers for a crunchy treat or with fruit for "a great combination of calcium and protein from the cheese and vitamins and fiber from the fruit," recommends Renee.
Nuts are a good mix of protein, fiber and "good" plant fats that can be kept anywhere (your office, for instance) for instant snacking. Most studies suggest that snacking on nuts is good for your cholesterol, as well as general heart health as long as you don't overdo it. A small handful is the ideal snack size.
Fruit is always a good choice -- packed with various vitamins and fiber. Fruit, in addition to cheese, can be paired with yogurt, peanut butter, or Granola and cereal bars for a nicely balanced snack.
Peanut butter is great with celery sticks, whole grain crackers or bread and can be easily stored.
Granola and cereal bars are great when you're on-the-go. You can pack one in your purse and snack when or wherever you can grab a spare second. Here's Renee's rule for bars:
"You always want the first ingredient listed to be whole grains and for each serving to contain four grams of fiber or more. This will generally ensure that the snack is not too high in sugar and will help keep you satisfied longer."
So stock your desk drawer, the fridge at work, your purse, pocket, glove box or lunchbox with these simple snack ideas that will keep you satisfied and skinny. Happy snacking!
This can be where most people stray from their otherwise healthy eating routine. Even if you're diligent in eating breakfast, packing your lunch and cooking your own dinner, you may overlook your afternoon nibbling and find the only thing available is vending machine junk food -- packed with unwanted fat and calories.
You can avoid a snacking misstep by planning ahead. Choose a few things that you can mix and match to have on hand when the munchies strike and snack yourself skinny.
"The key to proper snacking is a nice balance of protein, fiber and good fats to keep blood sugar levels stable and your hunger satisfied," explains eDiets Nutrition Specialist Renee Brunetti, LD/N. She recommends buying a few snack staples that can be mixed and matched for healthy snacks that won't get boring.
Here's a list of snacks to stock for whenever hunger strikes:
Low-fat cheese pairs perfectly with whole grain crackers for a crunchy treat or with fruit for "a great combination of calcium and protein from the cheese and vitamins and fiber from the fruit," recommends Renee.
Nuts are a good mix of protein, fiber and "good" plant fats that can be kept anywhere (your office, for instance) for instant snacking. Most studies suggest that snacking on nuts is good for your cholesterol, as well as general heart health as long as you don't overdo it. A small handful is the ideal snack size.
Fruit is always a good choice -- packed with various vitamins and fiber. Fruit, in addition to cheese, can be paired with yogurt, peanut butter, or Granola and cereal bars for a nicely balanced snack.
Peanut butter is great with celery sticks, whole grain crackers or bread and can be easily stored.
Granola and cereal bars are great when you're on-the-go. You can pack one in your purse and snack when or wherever you can grab a spare second. Here's Renee's rule for bars:
"You always want the first ingredient listed to be whole grains and for each serving to contain four grams of fiber or more. This will generally ensure that the snack is not too high in sugar and will help keep you satisfied longer."
So stock your desk drawer, the fridge at work, your purse, pocket, glove box or lunchbox with these simple snack ideas that will keep you satisfied and skinny. Happy snacking!
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