Low-Fat-Snacks

We all feel the need to nibble between meals at some time or other while we are trying to lose weight and keep fit. Healthy snacking can play an important part in our weight loss  and fitness regime. By eating regular healthy, nutritious snacks, we will burn more calories and fat, not to mention preventing that hollow empty feeling.

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Posted in: Possible, Snacks, Weight on Wednesday, June 8, 2011 at at 7:35 AM 0 comments  

www.weightlossmealplansnow.com QUICK, HEALTHY, EASY WEIGHT LOSS MEAL PLANS -- FAST...How to lose weight quickly in 2 weeks OR LESS. Perfect for people in need of how to get skinny fast. Many have asked, "How do I lose weight fast and easy?" "How to lose stomach fat?" "Are there easy weight loss recipe meal plans?" Do you know the amount of fat in....? Certain fats are actually essential for so many important bodily functions, but the wrong kind of fat can lead us to an unhealthy path to weight gain and a long, long list of diseases. Fats to Avoid--- Hydrogenated Oils You have probably already heard in the media or just about anywhere, hydrogenated oils are detrimental to your health, so avoid them at all costs. But what exactly are they? Hydrogenation --- a chemical process used to make fat have more shelf stability. This hydrogenation method completely alters the liquid oil's molecular structure so it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin. This "toxin" has been linked to cancer, birth defects, heart disease, diabetes, weight gain and obesity. You must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as "health foods" which include ...

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Posted in: Weight on Monday, May 9, 2011 at at 8:17 AM 0 comments  

So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plan for the day: MEAL PLAN: 8am.................Meal #1 11am...............Meal #2 (heavy snack) 2pm.................Meal #3 5pm.................Meal #4 (light snack) 7pm.................Meal#5 9pm.................Light snack NEVER EAT 1 1/2 HRS BEFORE BED! FOODS ALLOWED: -all fruit in any quantity -all vegetables in any quantity, except NO white potatoes NO avacadoes -Good source of protein: chickpeas, bean, tofu & lentils -Brown rice---2 cups of cooked rice -2cups of low fat or skim or soy milk -as much water as you like -oatmeal--1 cup -All herbs and spices -6 oz. low fat yogurt (no fruit on the bottom 2X per day) -4 egg whites -2 cups herbal tea -1 cup of ffreashly squeezed fruit or vegetable juice -1 1/2 slices of low fat cheese or 1 veggie burger without bread -sugarless gum -1 tsp low fat mayo -1 tbsp salt -1pat (1tsp) of butter -1 tsbp mustard or ketchup -2 tbsp soy sauce -2 tbsp teriyaki sauce -1 tsp sugar substitute FOODS NOT ALLOWED: -peanut butter/jelly -white rice -meat -fish -full fat cheese -Bread ANY TYPE -raisins -dried or preserved fruits -candy -ice cream -alcohol -soda regular or diet -coffee and all coffee drinks -sports drinks -milk shakes -whole eggs or yolks -fried food -fast food SNACKS FOR PHASE I: -1/3 cup plain yogurt dip and 2 cups raw vegetables - 10 Cashews -1 low fat granola bar -15 grapes and half of low-fat milk -1/2 cup plain low fat yogurt -1 1/2 cups baby carrats ...

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Posted in: Healthy, Weight on Friday, March 4, 2011 at at 3:19 PM 0 comments  

Snacking has long been the weak link in the nutritional blueprint of many of us towards a healthy body weight, you get hungry halfway to lunch and you stumble to the nearest vending machine for some chips, cookies or even a chocolate bar once in a while, I get it, I have been there, but with a little planning and good choices, you can be prepared with some of the best snacks around, here are 5 of them.

Popcorn:

Air popped pop corn is the best type, if possible avoid the butter saturated microwave variety, however if you truly favor the convenience brought by this appliance, go for the low fat version at the pop corn aisle and avoid the flavored ones, they are generally not the healthiest.

3 cups of air popped popcorn equal 100 calories; it has high fiber content and a moderate calorie amount.

Almonds:

Almonds constitute a great snack due to their high quality protein (6 grams per ounce), which contains essential amino acids and is very digestible, almonds also have a high content of monosaturated fats (relax, this is the good kind of fat), they are high in vitamin E which is a strong antioxidant that boosts the immune system, magnesium, iron, zinc, copper manganese and dietary fiber. A nutrient packed power snack that will keep you feeling full for a while, they are great in moderation, a fistful constitutes a good snack, mix it with some dried fruits to make it a sweet healthy treat.

Low Fat Yogurt:

The perfect mixing treat, just toss some berries, nuts or granola and its ready, a favorite of the masses, yogurt is a very good source of calcium, vitamin B12, phosphorus and iodine. Known for its immune system boosting properties, yogurt is a great way to get the recommended calcium intake while being a great food for blending, a cup of low fat yogurt and a piece of fruit o some nuts make a great mid morning snack that will keep you alert and full till lunch.

Soybeans:

A big hit in Asian cultures, its high protein and folic acid content make it a great complement for meat free plates, such as steamed rice or steamed broccoli, edamame (sushi bar style green soy beans) make a great snack for midmorning cravings, just boil a half a cup of them and brim them to work in a plastic container, besides being fun to eat, they high protein content will keep you feeling full for a few hours.

Broccoli:

Steamed Broccoli Florets are high in antioxidants and vitamins, such as vitamin A, C and K and dietary fiber. It is also a great source of potassium, magnesium, Vitamin E, B6 and phosphorus. You can bring a cup of them to work and dip them in homemade dip of olive oil and balsamic vinegar, adding some sliced olives and soy sauce is a great way to have them too.

So, next time you are struck by mid morning hunger, be prepared with some of these healthy snacks, besides getting closer to your weight goals, you will be getting nutritious nourishment for your body and brain.

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Posted in: Management, Snacks, Success, Weight on Friday, December 24, 2010 at at 6:29 PM 0 comments  

Losing weight doesn't mean you have to diet. In fact the word diet often brings to mind starvation and deprivation to lose weight. But guess what - you can't keep up an eating plan that consists of starvation. Sure you may lose the weight in the short run, but at some point, sooner rather than later, your body will demand that you eat - and the weight will come back with a vengeance.

So if you truly want to lose weight, forget about the word diet and follow these simple secrets for successful weight

Use a food diary. Write down everything you eat for two eats. Include how much you eat, when and where. Note down how your feeling so that you can track if your eating is a response to some sort of emotional trigger. Review your food diary and you'll be surprised to find out where the bad habits are - and you'll quickly be able to remedy them.
Hydrate, hydrate, hydrate. Drink half a glass of water every hour. Many times we think we're hungry when actually we're just thirsty. A body full of water will be less likely to snack on food and consume unnecessary calories.
Exercise - Yes, this is one of the best secrets to weight loss. The more you exercise the less careful you'll need to be about counting every calorie. Exercise will also increase your metabolism - the rate at which you burn calories, even when you're resting. Another great thing about exercise - it make you feel better which means you'll be less likely to reach for a snack when things aren't going your way.
Me Mindful of your portions - Most Americans eat too much at a meal. Restaurant meals definitely come in super size portions - plan from the beginning to take some home with you. But even at home, we can overfill our plates and our stomachs - long after we've reached a point of fullness.
Don't skip meals - you may think taking one of the three meals out of your day will help you lose weight, but that isn't the case. You'll just slow down your metabolism and wind up with a case of the starvies - this means you're more likely to overeat at lunchtime to compensate for your empty belly.
Eat Your Veggies - vegetables are a fat free low calorie food and fill you up with fiber. Make your servings of vegetables at dinner and lunch the largest on your plate and you'll find the pound slipping away - one note, broccoli in cheese sauce doesn't count.
Plan Helpful snacks - Snacks are ok when you're trying to lose weight, but don't get caught staring at a vending machine and reaching for a candy bar just to satisfy your cravings. Plan to carry healthy, low fat snacks around - whether its fruit, or low fat crackers or popcorn - just stash them in your bag so that you reach for them at snack time.

Using these simple tips you can unlock the secrets of losing weight without dieting. Keep yourself hydrated, exercise, and watch your portion size and you will soon find those pounds slipping away.

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Posted in: Included, Secrets, Simple, Successful, Weight on Tuesday, November 2, 2010 at at 7:12 PM 0 comments  

Joan O'Keefe discusses some tips on healthy meals and snacking for people trying to lose weight. O'Keefe explains that it is important that you only eat when you feel a gnawing feeling in your stomach. This gnawing feeling is your body's mechanism of letting you know when it needs food. Eating without feeling hungry means you are eating more than your body needs. O'Keefe also gives three rules to guide your weight loss plan. Rule #1: Pick a protein morning, noon and night. Rule #2: Pick proteins in two colors morning, noon and night. Rule #3: Adjust eating schedule to have gnawing feeling shortly before next meal. The gnawing feeling is an indicator that fat storage is being tapped. This means weight loss! Another tip that O'Keefe provides is that people on a weight loss plan should eat between 9 and 11 servings of fruit and vegetables each day. Getting the gnawing feeling in between meals calls for a small snack consisting of fruits and vegetables, cottage cheese, low fat yogurt or a handful of nuts. However, if you are craving a snack and don't have that gnawing feeling, O'Keefe suggests that you distract yourself by taking a walk, shooting some hoops, starting a project, reading the mail, etc. For more information on how to become a happier, healthier you go to www.foreveryoungdiet.com

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Posted in: Dietitian, Nutrition, OKeefe, Registered, Snacking, Weight on Friday, September 3, 2010 at at 6:19 PM 0 comments  

The struggle to lose menopause weight can be depressing for sure. You have so many symptoms from menopause, gaining weight is almost a sure thing, and it even happens to those who have never had to battle their weight. There are ways to conquer this struggle and one of those is to lose menopause weight by eating low-cal snacks.

You need to eat breakfast every day to break the fast from the night before and get your metabolism going for the day. It's important to eat smaller meals, frequently, instead of the traditional 3 square meals a day, eat 4-6 small meals a day.

Snacks are very important as they keep you from becoming so hungry you forget the portion control on your second meal of the day and the rest of the day is shot. So if you are getting really hungry and you are in between meals, the best thing for you to do is have a snack. If you don't have that snack, you may likely increase your portions at your next meal, and even by an extra 500 calories or more.

Here are some snacks under 100 calories you may enjoy:

* 15 chocolate covered raisins.

* Half of a sliced apple with a tiny spread of organic peanut butter.

* A little bit of biscotti with a cup of green tea.

* A healthy sandwich. Two slices of lite wheat bread (40 cal. each), mustard, tomato slices,
lettuce and dill pickle chips. You are omitting the lunch meat and mayonnaise.

* String cheese stick.

* One hard-boiled egg.

* Corn on the cob with spray zero calorie butter.

* About a half of a cup of sorbet.

* 1/3 cup of egg substitute, scrambled with chopped bell peppers and diced tomatoes and 1 slice (30 calorie) low-fat American cheese. Microwave within two minutes.

* Approximately two cups of cut up watermelon.

* About a cup of blueberries.

Lose menopause weight by eating low-cal snacks and you won't splurge at your next meal. Don't forget to avoid, eating past 7:00 pm. If you can cut that time back to 4:00 or so, you will most certainly lose menopause weight much quicker.

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Posted in: Eating, LowCal, Menopause, Snacks, Weight on Monday, August 30, 2010 at at 6:17 PM 0 comments  

Working a 9 to 5 can get in the way of your well being sometimes. Living a busy life can keep you from eating the right meals and snacks. The only food you can get at work tends to be the vending machine down the hall with fatty and high calorie temptations. Maintaining your weight or trying to lose weight, is difficult at work. There are so many bad influences, which keep you from getting your daily nutrition.

Being on the go does not leave you with much time to make healthy decisions about your eating habits. Snacking healthy is very important to your health. Never let anything or anyone get in the way of your health, you have one life treat your body good and it will treat you the same. Here are some nutritious snacks to take along with you at work and on the go.

I personally love Fiber One bars. These individual wrapped bars contain great nutrition giving you 35% of your daily intake of fiber. Each bar is 140 calories, 4grams of fat and 2grams of protein. Fiber is good for you because it not only keeps your digestive system in tact it keeps you fuller longer.

Multi-grain sun chips have 18grams of whole grain, which is good for the heart. They come in a variety of flavors and they are pretty tasty. This hearty snack contains vitamin E, vitamin B6, iron, thiamin, niacin, zinc, magnesium, protein, etc. Vitamin E and B6 are antioxidants, which helps with maintaining good skin, strong immune system, and so much more. One bag is 140 calories and 6 grams of fat.

One hundred calorie packs are also good too. They are individually wrapped cracker or cookies that are made with wheat flour. They are only 100 calories and three grams of fat. Each pack gives you the right amount of portions so that you will not over eat. It contains 4% of iron and 1gram of protein.

They always say an apple a day keeps the dentist away. Apples are low in calories, high in water, which makes you feel full, and are good for the teeth. Apples helps fight cancer, lowers your risk heart disease, has loads of fiber, prevents constipation and are filled with antioxidants. You can be creative with apples, cut them up sprinkle with a little cinnamon or eat them with some plain low-fat yogurt. All fruits are great as a snack; they are full of water, which suppresses the appetite, and are good at giving you your nutritional value. Dried fruits are gives you nourishments too.

One of my favorite favorite snacks is Yoplait strawberry yogurt! I love yogurt especially the nutrition you get from it. It comes in a wide variety of flavors; it is packed with calcium and vitamin D, which is good for bone health. Low-fat yogurt is best, either way you can never go wrong with yogurt.

Raisin Bran Crunch is a whole grain cereal loaded with nutrition, high in fiber, low in sodium and in fat. Pour some in a sandwich bag or a bowl to take along for a snack. It's sweet, crunchy and has many raisins, which is good for your digestive health. One cup is only 190 calories and 1g of fat. Healthy cereals are a great idea as a snack.

Almonds are delicious and have a high potency of vitamin E, which is good for the skin. Almonds contain good fats and protein to give you the energy that our bodies need. Walnuts are a great snack too. Also eating wheat and oat bread for a snack is very smart. These breads have a high value of protein, fiber and good carbohydrates.

Veggies like broccoli and carrots can be a daily snack. Carrots are good for your eyesight, teeth and gums. There are plenty of vegetables to choose from all are great! Healthy drinks like Ensure, V8 and other beneficial drinks are good as well.

Popcorn, this light and tasty snack has loads of fiber and is low on calories, sodium and fat. I am talking about homemade popcorn, not microwaveable popcorn that is loaded with unhealthy fats and high in calories and sodium. Before you go to work, pop you enough to last all week and bag it in small bags.

Fig bars and Quaker Oats snack bars are good too. Both are low in fat and the fig bars very fulfilling. Whole grain muffins are very healthy too. If you are a raisin lover then you will love prunes. Prunes are a very good source of fiber that will not only improve your digestive health, but suppresses your appetite, are loaded with vitamins and lowers cholesterol. They called it natures laxative.

Gum is good too. It might not have nutritional value, but it cleans your teeth after a meal and helps to protect your teeth and gums. Gums like Trident, Extra and Orbit are wise choices. Gum can also help with your sweet cravings and with your weight loss because it has sugar in it and it is low in calories. Dark chocolate has healthy benefits; it is healthier for you than milk chocolate.

Peanut butter is rich in protein it may be high in calories, but it offers you a great deal of nutrition. If you want to watch the calories, you can choose to purchase low-fat peanut butter. It tastes even better with some white or wheat crackers and whole wheat bread.

Hope these ideas can be of help. Wanting to be healthy is easy, but staying healthy can be difficult. By eating, healthy gives you the opportunity to eat more and weigh less. Try to watch what you eat even though it can be hard at times and remember always eat in moderation.

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Posted in: Health, Healthy, LowCalorie, LowFat, Nutritious, Snacks, Weight on Sunday, May 16, 2010 at at 7:10 PM 0 comments  

Do you ever struggle with what to choose when you are searching for something to snack on? I have struggled my whole life, and have made some of the worst choices that anyone could ever imagine. I am too embarrassed to tell anyone. Struggle no more. Here are a few snack choices to aid in weight loss. I believe that the only choice is the low glycemic choice! Helpful tips to achieve womens health and wellness. Let's stop dieting and live a healthy lifestyle.

-Mozzarella cheese stick

-Celery sticks with laughing cow cheese -½ cup low fat cottage cheese w/ 10 small cherry tomatoes

-½ cup low fat cottage cheese w/ chopped cucumbers sliced cucumbers

-½ cup low fat cottage cheese w/ chopped cucumber and tomatoes

-Sliced raw vegetables: cucumbers, zucchini, yellow squash, broccoli, cauliflower

-½ cup low fat cottage cheese

-Sliced red and yellow peppers w/hummus

-Celery with peanut butter cream cheese

-Celery with smoked salmon cream cheese

-Small handful of peanuts

-12 Almonds Small handful of Pistachios

-Mozzarella and tomatoes salad with balsamic and olive oil

-Edamame Salad

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Posted in: Glycemic, Snacks, Weight on Thursday, May 6, 2010 at at 7:00 AM 0 comments