Wednesday, October 31, 2007

Healthy Snacks

Dietitians' Picks for Healthy Snacks

Dietitians agree that the best snacks satisfy hunger while helping meet our daily dietary needs, especially for fruits, vegetables, and low-fat dairy.

"Look for snacks that contain protein with healthy carbohydrates and fats, and eat your snacks slowly so they fill you up," says Weems.

Here are 22 portable and healthy snacks that make the list of dietitian's favorites:

1. Half a peanut butter sandwich on whole-wheat bread
2. Low-sugar, whole-grain granola bars that have at least 3 grams of fiber
3. Whole-grain crackers or whole-wheat tortilla with hummus or nut butter
4. A handful of unsalted or lightly salted dry-roasted nuts
5. Individual unsweetened applesauce with a few dry-roasted walnuts
6. Small apple with 2 teaspoons peanut butter or 1 ounce low-fat cheese
7. Ants on a log -- celery with nut butter, topped with raisins or other dried fruit
8. Half of a single-serving string cheese with a small piece of fruit or a few whole-grain crackers
9. 4-onces to 6-ounces of low-fat yogurt or yogurt treat
10. High-fiber dry cereal with a few nuts or seeds and dried fruit (put this in a baggie for a make-your-own snack pack)
11. Individual packs of carrots, celery sticks, or apple slices, with a protein source like a tablespoon of nuts, nut butter, or low-fat cheese
12. Pretzels and low-fat cheese
13. Whole-wheat cracker sandwiches made with natural nut butters
14. 1 ounce of lean meat and a few whole-grain crackers
15. 3 ounces low-fat or fat-free cottage cheese and a few whole-grain crackers
16. 1 whole graham cracker and 1 teaspoon nut butter
17. Raw vegetables with 1/4 cup low-fat ranch dressing
18. 100-calorie pack of low-fat popcorn rich in whole grains and fiber
19. Handful of tortilla chips and salsa
20. 100-calorie ice cream treats
21. "Skinny" latte (made with low-fat or skim milk)
22. Small bowl of whole-grain cereal with skim milk or low-fat yogurt

10 Top mistakes you can make in the gym

The Top 10

The American Council on Exercise (ACE) recently polled 2,500 certified Fitness professionals to learn what they considered the top 10 mistakes being made by health club members today. Here are the surprising, and not-so-surprising results of that study:

10. Exercising too hard: Moderate exercise is the most effective. Many people believe that they can "make up" for missed workouts.

9. Not exercising intensely enough: Picking up the pace will help members achieve changes they may not be experiencing. If their workout isn't challenging, then the lack of results can be discouraging.

8. Bad posture: People should never slouch or slump when either using machines or participating in a group exercise class. Proper posture can prevent back injuries

7. Using momentum, rather than muscles, to lift weights: Slow, controlled movements are what builds muscle strength.

6. Lifting too much weight: If complete range of motion is not possible, then most likely the weight is too heavy. More is not necessarily better!

5. Not stretching: Stretching helps reduce injuries and increases muscle length and mobility, if done properly.

4. Skipping a cool down: Cooling down after a workout will lower the heart rate and prevent dizziness.

3. Not warming up properly: People who start their workouts full-force are likely candidates for injury and/or exhaustion. Warming up gets the blood flowing and gives muscles time to adapt.

2. Not drinking enough water: In exercise, the key is hydration, hydration, hydration! Please ensure that water is readily available at all times.

1. Not consuming a nutritious "meal" within one hour of workout: The optimal time for consuming a combination of protein and carbohydrates is immediately following an intense workout session. This "window of opportunity" is imperative to the recovery of the body. The optimal choice is a fruit smoothie containing at least 23 grams of protein.