Healthy Snack Options

A balanced meal or snack includes a combination of carbohydrates, protein, and fat. While carbohydrates provide immediate energy, the body requires more time to break down and process protein and fat, which allows you to stave off hunger pangs until your next meal or snack. For even greater health benefits, look for whole grain carbohydrates, such as fruit, vegetables, or wheat bread (the term “whole wheat” or “whole grain” should be listed as part of the ingredients), which are good sources of fiber and provide longer-lasting satiety than white or refined carbohydrates. In addition, be sure to choose “good” poly- and mono-unsaturated fats, such as those founds in olive oil, avocados, and nuts, rather than saturated or hydrogenated fats, such as those found in animal products and processed foods. Carefully check and compare “Nutrition Facts” labels so that you know exactly what you will be putting into your body.

The following snack options are healthy alternatives to fast food or restaurant fare. They can be easily prepared at home and packed for work or a day on the go. Plan and prepare snacks ahead of time to avoid overeating later and ensure proper serving sizes.

• 1 Medium Banana (or your favorite fruit) with Low-Fat Yogurt (Look for a low-sugar variety)
• 1 Medium Apple or Peach with Low-Fat Cheese (try String Cheese for an easy on-the-go option)
• Trail Mix (Make your own by mixing any combination of raisins, dried fruit, nuts, and granola)
• Hummus on Whole Wheat Pita Bread or Crackers
• 1 Medium Apple or Banana with 2 Tablespoons Peanut Butter
• Fruit Smoothie (in a blender, combine plain yogurt or milk, 100% fruit juice, and frozen berries)
• Low-Fat Cottage Cheese with Fruit
• Peanut Butter and Jelly Sandwich on Whole Wheat Bread (for a lower-sugar, higher-fiber option, skip the jelly and substitute fresh berries or banana slices)
• Granola Bars (Look for ones with high protein or fiber content and low sugar content)
• Low-Fat Yogurt sprinkled with High-Fiber Cereal or Granola
• Carrots, Celery, or Your Favorite Veggies with Hummus
• Low-Fat Turkey, Chicken, or Ham Rolled in a Whole Wheat Tortilla with Lettuce or Spinach
• Mix and match your favorite veggies, fruits, dairy products, protein options and other foods to create your own healthy snacks

No matter what your snack choice, be sure to pair it with a glass of water and make health a habit by remembering to eat every 2.5-4 hours.


Sources for this article and other sites to explore:
http://ucsbpeerhealth.org/heal/index.php?page=faqexperts

Increase Your Metabolism

On a scientific level, the term metabolism refers to the set of chemical reactions that occur in living organisms in order to maintain life. Most individuals, however, understand this term better as it relates to weight management and control. The more quickly the body metabolizes food, the more calories an individual can consume without gaining weight. While it is primarily determined by hereditary factors, healthy nutrition and exercise habits can result in a faster metabolism.

Eating breakfast within one hour of waking up in the morning is the first step toward a faster metabolism. While you sleep, you are no longer eating meals at regular intervals. The body enters a fasting state and reacts by slowing down all internal processes which expend energy. Consuming food soon after waking, even if it is something small like a piece of fruit or yogurt, signals the body to speed these processes up again. As an added bonus, studies show that people who eat breakfast tend to consume fewer calories over the course of the day, as they tend to be less hungry and have fewer cravings in the afternoon and evening hours.

Similarly, eating small meals at regular intervals throughout the day allows the body to maintain a faster metabolic rate. Just as metabolism slows when the body is without food at night, metabolism will also slow if the body is without food for long periods throughout the day. Aim for a small meal or snack which contains a healthy combination of protein, fat, and carbohydrates every 2.5-4 hours (see “Healthy Snack Options” for ideas). This can also prevent headaches, lethargy, and overeating.

Consuming more water, which contains no calories and is an essential nutrient, is a simple and highly beneficial way to increase metabolism. Drink 8-10 eight ounce glasses per day and benefit from increased energy, better skin and nail health, and improved cellular function. Serve it on the rocks for maximum benefits, as the body must burn calories in order to heat the water to your internal temperature.

Exercise is another important component of a faster metabolism. During and following a cardiovascular workout (any activity which increases your heart rate), the body burns calories at a faster rate than if no exercise were performed. This “after burn” effect can last for several hours after a workout. In addition, muscle burns more calories than fat. Thus, building stronger muscles through strength or resistance training 3-4 times per week will result in a quicker metabolism overall.

Make health a habit by incorporating these easy tips into your daily life.

Sources for this article and other sites to explore:
http://en.wikipedia.org/wiki/Metabolism