Healthy Snacks to Control Hunger
Trade in vending machine junk food for smart snacking choices that both satisfy your hunger and contribute to good health.
By Chris Iliades, MD
Medically reviewed by Lindsey Marcellin, MD, MPH
Snacking has become part of the American diet. According to the U.S. Department of Agriculture, kids today snack twice as often as kids did 20 years ago. But snacking isn’t necessarily a bad thing. Smart snacking can be part of a healthy eating plan — it doesn't have to mean wolfing down junk food. Eating healthy snacks can help curb your hunger, keep you from overeating at mealtimes, and provide energy for your busy day.
"The key to healthy snacks is to plan them so that you are not snacking impulsively," says Joan Salge Blake, MS, RD, LDN, clinical associate professor at Boston University. "You can use a healthy snack to add important nutrients you need in your diet and to keep you away from those empty calories at the vending machine."
Benefits of Healthy Snacks
The key to healthy snacking is picking healthy snack foods. "Choose foods that you need in your diet, like low-fat dairy products for calcium and vitamin D, and fruits, vegetables, and whole grains. Studies show that Americans need more of these nutrients, and your snack is a good place to get them," says Blake. Healthy snacks can also:
Control hunger. Snacks that are high in fiber like fruits, vegetables, and whole grains make you feel full; therefore, you'll be less likely to overeat at mealtime.
Boost energy. Timing snacks throughout your day can keep you energized and alert.
Curb cravings. Planning a healthy snack during your day will help you avoid indulgences like a chocolate bar or chips.
Tips for Snacking
Strategizing your snacking habits will help you make smarter choices about what and when to eat. "You need to develop healthy eating habits around snacking just as you do with the rest of your diet. Mindless snacking should be avoided," warns Blake. Here are some additional smart snacking tips:
Control portions. Snacks should be kept to about 250 calories.
Consider timing. Blake recommends snacking when you’re hungry and need the energy, such as mid-morning and mid-afternoon, and avoiding after-dinner snacking.
Plan ahead. Make healthy snacks at home and bring them with you. Take along healthy beverages, too, so you won’t be tempted by soda.
Make the right selections. Healthy snacking requires healthy shopping. First, learn to read — and understand — the information on food labels. Just because a food says "all natural" doesn't mean it's good for you. “Natural” juice drinks can be filled with sugar, and an average granola bar gets 35 percent of its calories from fat.
Examples of Healthy Snacks
There are many healthy snack options available. "Try fortified yogurts, or mix some protein and fiber for a healthy snack. A slice of cheese on top of a slice of apple will give you protein for energy and fiber to fill you up. Another great choice is 100-calorie microwave popcorn. Popcorn is a filling, whole-grain snack," says Blake. Here are some other snacks that’ll please your palate:
Chopped raw vegetables with low-fat dip, dressing, or peanut butter
Bread sticks, whole-grain pretzels, or sliced pita bread with hummus or spicy mustard
Frozen fruit in an ice pop or blended into a smoothie
Homemade trail mix of whole-grain cereal with chopped nuts and dried berries
With these tips and the right planning, snacking can be both an enjoyable and nutritious part of your diet.
Tuesday, January 25, 2011
Standing for Something
“Teach me your way, O Lord, and lead me on a level path because of my enemies.”
Reflection by Anthony B. Robinson
Who are your enemies? Do you have enemies? Sometimes, you get the impression that success in being a Christian would be being so nice as not to have any enemies whatsoever. Being a good Christian means being liked by all, being sort of like the “most popular student on campus.” Really?
Scripture is forever mentioning our enemies. Here the Psalmist prays that God would lead him “on a level path because of my enemies.” Jesus did not say, “Don’t have any enemies.” He said, “Love your enemies.”
While setting out to make enemies is certainly not the point, standing for something and making a difference will probably make you some enemies. Early in ministry I was stunned, frankly, by the number of people in one congregation who were disturbed by my leadership. I sought the counsel of a mentor who listened to my bewildered complaint. He then said, “If you’re not making some enemies, you’re probably not doing your job.” Are we, my Christian brothers and sisters, doing our job?
But the Psalmist, and Jesus, recognize that having enemies, which may come with the territory of faithfulness to Christ and his way, also brings with it spiritual danger. If we enjoy having enemies or focus overly much upon them, we are in danger of falling. Hence, the Psalmist prays, “Lead me on a level path because of my enemies.”
Dare to live in such a way that you could actually tick someone off. And don’t ever think that is the point. The point is not to have enemies. It is to live a life so centered in God and God’s way that it just might happen.
Prayer
Grant me the courage, Lord, to live in a way that makes a difference, even makes enemies. And grant me the grace, if not to like, then to love my enemies. Amen.
About the Author
Tony Robinson, a United Church of Christ minister, is a speaker, teacher and writer
Reflection by Anthony B. Robinson
Who are your enemies? Do you have enemies? Sometimes, you get the impression that success in being a Christian would be being so nice as not to have any enemies whatsoever. Being a good Christian means being liked by all, being sort of like the “most popular student on campus.” Really?
Scripture is forever mentioning our enemies. Here the Psalmist prays that God would lead him “on a level path because of my enemies.” Jesus did not say, “Don’t have any enemies.” He said, “Love your enemies.”
While setting out to make enemies is certainly not the point, standing for something and making a difference will probably make you some enemies. Early in ministry I was stunned, frankly, by the number of people in one congregation who were disturbed by my leadership. I sought the counsel of a mentor who listened to my bewildered complaint. He then said, “If you’re not making some enemies, you’re probably not doing your job.” Are we, my Christian brothers and sisters, doing our job?
But the Psalmist, and Jesus, recognize that having enemies, which may come with the territory of faithfulness to Christ and his way, also brings with it spiritual danger. If we enjoy having enemies or focus overly much upon them, we are in danger of falling. Hence, the Psalmist prays, “Lead me on a level path because of my enemies.”
Dare to live in such a way that you could actually tick someone off. And don’t ever think that is the point. The point is not to have enemies. It is to live a life so centered in God and God’s way that it just might happen.
Prayer
Grant me the courage, Lord, to live in a way that makes a difference, even makes enemies. And grant me the grace, if not to like, then to love my enemies. Amen.
About the Author
Tony Robinson, a United Church of Christ minister, is a speaker, teacher and writer
Thursday, January 20, 2011
Christians don't need Denial
As Christians we don’t need to traffic in denial. We can afford to be realists. We are free to face the truth about ourselves: good and bad are inextricably intertwined within us. Sometimes we act nobly, but even then our motivations can be mixed. This is not a hopeless admission. We are free to be realists because our hope is in God. In confession, we rely not on our own goodness, but on God’s forgiveness. The God in whose presence we see our lives with jarring clarity at the same time shows us that we are loved, nonetheless.
Wednesday, January 19, 2011
There will never be another NOW
There Will Never be Another Now
Excerpt from Matthew 9:14-17
Jesus told them, "When you're celebrating a wedding, you don't skimp on the cake and wine. You feast. Later you may need to pull in your belt, but not now.”
Reflection by Ron Buford
Three religious groups are represented here, each of which viewed time differently: The Pharisees to whom Judaism owes a debt of gratitude looked to the past to preserve it; John’s sect, which some think were the Essenes, warned of the coming destruction calling people to repent, fast and be baptized; but Jesus said, “Don’t miss this special time right now.”
As a kid, I remember coming home one weekday evening to the smell of fried chicken, fried corn, greens, cornbread, candied yams, homemade peach cobbler. Oh my! The best china and silver were stacked on the table. I asked Momma (whom we affectionately called Queen Dorothy behind her back):
“Who’s coming?”
“Just us,” she said.
“Why the food and fine china?” I asked.
And as only Queen Dorothy could say, “Because we are the most important people to ever sit at this table. . . . Now set the table, boy.”
Wow! Momma knew Jesus’ sense of “now.” Even in those improving but still-troubling times of lynchings, church bombings, riots, marches, student protests, assassinations of our political leaders, my Dad’s humiliations as a Black man, and our not being able to live or go just anywhere in town.
That evening, we said grace over an extravagant meal in the spirit of Martin Luther King, who said, “I may not get there with you, but I’ve been to the mountaintop and Mine Eyes Have Seen the Glory of the Coming of the Lord.” Past, present, and future sat at our table that night, and when I remember it, I taste all three . . . . seasoned with Momma’s lesson from Jesus: Love the people in your life . . . right now.
Prayer
Gracious God, thank you for this day and help me to show surprising, extravagant love to those closest to me . . . today. Amen.
About the Author
Ron Buford, former coordinator of the UCC’s God is still speaking campaign, currently serves as Director of Development for the Northern California Nevada Conference
Excerpt from Matthew 9:14-17
Jesus told them, "When you're celebrating a wedding, you don't skimp on the cake and wine. You feast. Later you may need to pull in your belt, but not now.”
Reflection by Ron Buford
Three religious groups are represented here, each of which viewed time differently: The Pharisees to whom Judaism owes a debt of gratitude looked to the past to preserve it; John’s sect, which some think were the Essenes, warned of the coming destruction calling people to repent, fast and be baptized; but Jesus said, “Don’t miss this special time right now.”
As a kid, I remember coming home one weekday evening to the smell of fried chicken, fried corn, greens, cornbread, candied yams, homemade peach cobbler. Oh my! The best china and silver were stacked on the table. I asked Momma (whom we affectionately called Queen Dorothy behind her back):
“Who’s coming?”
“Just us,” she said.
“Why the food and fine china?” I asked.
And as only Queen Dorothy could say, “Because we are the most important people to ever sit at this table. . . . Now set the table, boy.”
Wow! Momma knew Jesus’ sense of “now.” Even in those improving but still-troubling times of lynchings, church bombings, riots, marches, student protests, assassinations of our political leaders, my Dad’s humiliations as a Black man, and our not being able to live or go just anywhere in town.
That evening, we said grace over an extravagant meal in the spirit of Martin Luther King, who said, “I may not get there with you, but I’ve been to the mountaintop and Mine Eyes Have Seen the Glory of the Coming of the Lord.” Past, present, and future sat at our table that night, and when I remember it, I taste all three . . . . seasoned with Momma’s lesson from Jesus: Love the people in your life . . . right now.
Prayer
Gracious God, thank you for this day and help me to show surprising, extravagant love to those closest to me . . . today. Amen.
About the Author
Ron Buford, former coordinator of the UCC’s God is still speaking campaign, currently serves as Director of Development for the Northern California Nevada Conference
Saturday, January 15, 2011
Belief Matters
Belief
Your mind is your best friend when it comes to achieving goals. You have to believe that you CAN do amazing new things. The mind is very powerful and can either be a tool to help or hinder us. I believe that running is at least 50% mental. Chances are that your body can go the distance, if your mind doesn’t talk you out of it.
One of the “secrets” of successful athletes, business people, and politicians is that they have confidence. You have to eliminate the negative self talk that goes through your mind frequently and replace it with positive truth. Get rid of “I can’t” from your vocabulary. Surround yourself with positive, encouraging people as much as possible.
Your mind is your best friend when it comes to achieving goals. You have to believe that you CAN do amazing new things. The mind is very powerful and can either be a tool to help or hinder us. I believe that running is at least 50% mental. Chances are that your body can go the distance, if your mind doesn’t talk you out of it.
One of the “secrets” of successful athletes, business people, and politicians is that they have confidence. You have to eliminate the negative self talk that goes through your mind frequently and replace it with positive truth. Get rid of “I can’t” from your vocabulary. Surround yourself with positive, encouraging people as much as possible.
Wednesday, January 12, 2011
FIT Support Study
Thinking about setting some new fitness goals for 2011?
We are more likely to be successful in our goals when we have support and encouragement from others.
Join Pastor Sarah and others who want to be healthier in body-mind-spirit for a time of reflection and support. Tuesdays at 1 PM at the Arnolds Park City Hall. Wednesdays at 9 AM at the Community Room at our YMCA in Okoboji. OR Wednesdays at 7 PM at Calvary UMC.
All are welcome!
We are more likely to be successful in our goals when we have support and encouragement from others.
Join Pastor Sarah and others who want to be healthier in body-mind-spirit for a time of reflection and support. Tuesdays at 1 PM at the Arnolds Park City Hall. Wednesdays at 9 AM at the Community Room at our YMCA in Okoboji. OR Wednesdays at 7 PM at Calvary UMC.
All are welcome!
FIT for Life: Exercise burnout
Two of the most popular New Year's resolutions are to exercise more and get in better shape. Many people start January with high hopes of big success, yet by March find themselves struggling to get to the gym and watching their home treadmill collect dust. What happened in the intervening weeks?
A simple thing called, "exercise burnout," most likely. "Positive enthusiasm often turns into negative because the individual forgets another key component of success: moderation," says Erica Tuttolomondo, athletic director at Rush-Copley Healthplex, a fitness center in Aurora, Ill.
While many believe the faster and harder they exercise the better; in reality, this can lead to physical and mental exhaustion. Overtraining can cause loss of appetite, lack of progression, extreme fatigue, and even recurring injury. The mind, too, needs time to adjust to exercise. "For many, the thought of exercising every day becomes a chore," says Tuttolomondo. And that's when many people quit.
Beat Exercise Burnout
"Spend a week evaluating current activities," says Thomas A. Fox, an exercise physiologist and author of The System for Health and Weight Loss. "Look at what you're eating, and even use a camera to help. Then it's easier to know what to change."
If exercising is new to you, start out slowly, gradually building up to a reasonable routine. Beginners should keep with the same routine for a couple of months. At first, you will notice physical and mental changes until eventually your body adapts to the routine and hits a plateau. At this point, it's time to add variety to the workout by using different machines or adjusting frequency, intensity, and time spent exercising.
A simple thing called, "exercise burnout," most likely. "Positive enthusiasm often turns into negative because the individual forgets another key component of success: moderation," says Erica Tuttolomondo, athletic director at Rush-Copley Healthplex, a fitness center in Aurora, Ill.
While many believe the faster and harder they exercise the better; in reality, this can lead to physical and mental exhaustion. Overtraining can cause loss of appetite, lack of progression, extreme fatigue, and even recurring injury. The mind, too, needs time to adjust to exercise. "For many, the thought of exercising every day becomes a chore," says Tuttolomondo. And that's when many people quit.
Beat Exercise Burnout
"Spend a week evaluating current activities," says Thomas A. Fox, an exercise physiologist and author of The System for Health and Weight Loss. "Look at what you're eating, and even use a camera to help. Then it's easier to know what to change."
If exercising is new to you, start out slowly, gradually building up to a reasonable routine. Beginners should keep with the same routine for a couple of months. At first, you will notice physical and mental changes until eventually your body adapts to the routine and hits a plateau. At this point, it's time to add variety to the workout by using different machines or adjusting frequency, intensity, and time spent exercising.
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