Personal Health Intiative Training

Munchies

(From Fitness Magazine)

Stay satisfied and on track to lose weight with these healthy, energizing snacks. Each is just 150 calories or less.

Best Morning Booster: Mocha Yogurt Parfait

Mix 1/2 teaspoon instant coffee with 6 ounces low-fat vanilla yogurt until coffee is dissolved. Spoon half the mixture into a bowl and add 1/3 cup sliced strawberries. Top with remaining yogurt, and garnish with 1 tablespoon low-fat granola. (150 calories)

Why we love it:

  • Granola provides a healthy dose of glucose (aka fuel) to help jump-start your morning.
  • Calcium-rich foods increase fat loss. One study found that people who ate yogurt three times a day lost up to 22 percent more weight than those who ate none.

Best Stress Buster: Hummus and Red Pepper Bites

Spread 2 tablespoons hummus evenly over 5 whole-grain crackers. Top with 2 tablespoons diced red bell pepper and a pinch of dried oregano. (150 calories)

Why we love it:

  • Red bell peppers contain vitamin C, which has been shown to help lower levels of the stress hormone cortisol.
  • It’s best to steer clear of coffee and soda if you’re having a hectic day. Caffeine triggers your body to pump out adrenaline, which can make you feel jittery and agitated.

Best Afternoon Pick-Me-Up: Superfood Trail Mix

Combine 1 tablespoon each dried cherries, golden raisins, sunflower seeds, and roasted soy nuts with 1 teaspoon mini chocolate chips in a ziplock bag; mix. (150 calories)

Why we love it:

  • For steady, long-lasting energy, choose snacks with a mix of protein and fiber. String cheese and grapes is another smart combo, as is low-fat cottage cheese topped with fruit.
  • Soy nuts have more protein and fewer calories (just 126 calories an ounce) than most tree nuts.

Best Afternoon Pick-Me-Up: Superfood Trail Mix

Combine 1 tablespoon each dried cherries, golden raisins, sunflower seeds, and roasted soy nuts with 1 teaspoon mini chocolate chips in a ziplock bag; mix. (150 calories)

Why we love it:

  • For steady, long-lasting energy, choose snacks with a mix of protein and fiber. String cheese and grapes is another smart combo, as is low-fat cottage cheese topped with fruit.
  • Soy nuts have more protein and fewer calories (just 126 calories an ounce) than most tree nuts.

Best Post-Workout Refuel: Blueberry-Pineapple Protein Shake

Combine 1 cup low-fat milk, 1/4 cup frozen blueberries, and 1/4 cup frozen pineapple in a blender; puree until smooth. (140 calories)

Why we love it:

  • The protein and carbs in milk help repair muscles and replenish cells’ energy stores after a workout. Eat dairy within 45 minutes of exercising, when the recovery process is at its peak.
  • Pineapple contains bromelain, a natural anti-inflammatory compound, which may reduce post-workout pain.

Best Nighttime Snack: Pear and Almond Butter English Muffin

Top 1/2 toasted whole-grain English muffin with 2 teaspoons almond butter and slices of 1/4 pear. Sprinkle with a pinch of ground cinnamon. (150 calories)

Why we love it:

  • The carbs in English muffins may help you get to sleep more quickly, according to recent research. This may be because they help boost levels of the sleep-inducing hormone serotonin.
  • Avoid fatty and spicy snacks at night; they may upset your sleep cycle.
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