6 Super Snacks For Your Busy Week

 

By Michelle Schoffro Cook (Care2)

Life is hectic. Study after study concludes that people are trying to do too much in too little time and it is taking its toll.  Unfortunately, most people try to gain the time back by skipping meals or grabbing fast snacks on the fly. A busy, stressful life is usually accompanied by a deteriorating or unbalanced diet and inconsistent eating patterns.  The result can lead to greater stress, sleep disorders, blood sugar fluctuations, weight gain and digestive problems.

Even if you can’t fit in three square meals daily, these delicious and nutritious snacks will help get you over the hump without resorting to doughnuts, muffins, candy bars or fast food.  Not only will you save time, you’ll save money as well.

1. Apples

This is the “go to” classic snack that everyone should include in their daily eating routine (remember the old adage “an apple a day keeps the doctor away”).  Apples are inexpensive, compact, transportable, readily-available and delicious.  They are rich in phytonutrients and despite a rather high sugar content, they help regulate blood sugar and also improve digestive health.  Apples are filling so if you are extremely hungry but not ready to prepare a full meal, grab a fresh, juicy apple.

2. Avocado

This may seem like an odd choice – most people won’t carry an avocado in their purse or briefcase.  What the avocado lacks in transportability it makes up for in nutrition. If you won’t make time for breakfast, for example, grab a piece of whole grain toast and spread some avocado on it.  It is better than butter, much healthier for you and takes about the same amount of time to prepare.  Avocados contain one of the “good fats” your body needs to stay healthy, as well as  protein and potassium (higher than bananas and with less sugar).

3. Berries

Grab a container with a lid, wash up a mixture of your favorite, fresh berries and hit the road with a turbo-charged, super snack.  Berries are rich in antioxidants, vitamins and fiber and they simply taste amazing.  Yes, some are high in sugar but it is in the best possible form for your body to use.
I recommend raspberries, blackberries, blueberries and strawberries for an unbeatable sweet snack any time of day.

4. Cucumber And Watermelon Juice

Because most people are chronically dehydrated (too busy to eat, too busy to drink water), why not take care of the hunger and the thirst at the same time.  Watermelons and cucumbers are high in water, complementary in flavor, and packed with nutrients.  They are both soft and break down easily in a conventional blender so you don’t even need a juicer to enjoy this delicious drink. 

Drink it right away or pour it into a BPA-free thermos for a refreshing thirst quencher later (remember to shake before drinking as it can thicken up when it sits for a while). Cucumbers are a surprisingly good source of vitamin C, vitamin K and potassium; watermelon is also a good source of vitamin C and potassium and is one of the best sources of lycopene, a potent antioxidant.  This juice is a great option for athletes as well, as it will rehydrate them and help combat muscle fatigue and pain.

5. Raw, Organic Nuts

Nuts, like apples, are highly transportable and highly nutritious snacks.  Try combining almonds, cashews, Brazil nuts, pistachios and pecans for a crunching and filling snack.  These nuts are high in protein and fiber, as well as a wide-range of minerals needed by your body.  Stay clear of roasted and salted nuts in cans or bottles.  These processed nuts frequently contain rancid oils which, combined with the high levels of sodium, will do more harm than good.

6. Hummus On Raw Veggie Sticks

This old standby brings some international flare to your snacking with the great taste of chickpeas (or garbanzo beans as they are also named).  This high-fiber, high-protein legume provides the perfect base for the Middle Eastern dip that goes so well with celery and carrot sticks, cucumbers, and other raw vegetables.

Hummus can be customized with different ingredients but the traditional recipes also include nutrient-packed garlic and lemon.  Be wary of store-bought hummus:  it can contain artificial flavors, preservatives and excessive amounts of salt and/or sugar.  If you aren’t making your own, consider shopping for your hummus at a natural foods or organic health food store but still read the label for quality ingredients.

What Are Your Go-To Snacks When You're On The Run?

Source: http://www.care2.com...

Top Superfoods for Looking Good, Feeling Great, and Losing Weight

 

More Energy with Superfoods

Superfoods are some of the most nutritional foods to include in a healthy diet. Not only do they make you feel healthier, many also slow the aging process and even help you lose weight.

Living a healthy and active lifestyle requires a lot of focus on diet and nutrition. Although superfoods can’t provide you with everything you need, they really can significantly improve your health and fitness goals. They also tend to pack a powerful punch of energy, and who doesn’t need more of that?

Let’s take a look at the top 5 superfoods for looking good, feeling great, and losing weight…

5 of the Best Superfoods for a Healthier You

Blueberries
Although they’ve carried their superfood label for years now, they remain one of the healthiest foods you can eat. Packed with healthy disease-fighting phytonutrients and antioxidants, blueberries are great for snacking or blended into a smoothie. I like to keep the frozen ones on hand for easy access, but the fresh ones are great for a healthy snacking option.

Parsley
Parsley is one of the most nutritional plant foods you can eat. It’s high in energy boosting vitamins and minerals like vitamin K and iron, as well as antioxidants like vitamin C that help prevent aging. It you want to get healthier skin and boost metabolism at the same time, include parsley somewhere in your diet. It blends well into a smoothie, or you can toss it into a salad or turn it into a pesto sauce.

Avocadoes
I’ve named the avocado as a favorite superfood before, but there’s an important reason that this one keeps topping my list. Not only is it packed with healthy, fat-burning fats, it’s also really high in protein. Each avocado packs anywhere from 5 to 7 grams of protein! Include them in a salad or use them as a sandwich topping.

Macadamia Nuts
It may not be your go-to superfood, but it should be. Macadamia nuts are some of the most nutritional nuts you can eat. They’re packed full of vitamin B1, magnesium, and manganese, to name just a few. Plus they’re a great source of healthy monounsaturated fats, to keep you looking brighter, feeling younger, and burning some extra calories!

Spinach
All leafy greens top my superfood list, but spinach is one I go back to time and again. This simple leafy green is super versatile, tasting great in salads or a morning smoothie. In addition to being a good source of vitamins and antioxidants to prevent aging and boost energy, spinach is also high in calcium, which can be especially helpful to those wanting to cut down on dairy products.

Looking for a superfood quick-fix?
While all of these foods are excellent options on any healthy diet, it’s always nice to have something quick and convenient on hand. For a quick dose of phytonutrients and antioxidants, try Amazing Grass Green Superfood Powder. For those looking for a little more of a morning pick-me-up, you can also add Matcha Green Tea to your diet.

Source:  Weight Loss And Training

7 Fat Loss Superfoods That Live Up to Their Hype

I honestly can't remember what food it was, but this woman was waxing poetic about its numerous benefits. I was at a dinner party having a conversation with another nutritionist, trying to tune her out, but this woman became so impassioned about this "miracle food" she was practically shouting.

Seems that ever since she began eating copious quantities of this food, everything in her life became better. She lost weight, her libido went "through the roof," she slept better than ever, and her husband told her she looked 10 years younger. All because of this so-called "superfood" she had read about in her favorite women's monthly magazine.

Needless to say, I had my doubts. I got home that night and did a quick PubMed search. Not one single study to substantiate her claims.

"Superfood" might be the most overused word in a health expert's vocabulary. Doesn't it feel like every week you open a magazine or watch some food show that touts how this food or that spice will help burn fat, boost your sex life, and otherwise miraculously improve your health?
I get tired of the hyperbole too.

But let's not throw the baby out with the bathwater: Some time-tested, research-proven foods do earn their permanent stay at the table. Besides being nutrient-rich, they can help curb appetite, reduce cravings, and help you get into those skinny jeans. They aren't miracles, but as part of a healthy diet and combined with burst training and weight resistance, they can yield impressive gains (or losses, if you will):

1. Grass-fed beef. Cows fed their natural diet yield higher-quality beef. Logically this makes sense, and a study at Clemson University substantiates it. Researchers here found grass-fed beef higher in nutrients and antioxidants. Besides hunger-curbing high-quality protein, grass-fed beef also contains double the conjugated linoleic acid (CLA), a fatty acid that helps burn fat and build lean muscle, than grain-fed beef. Over 30 published clinical studies have looked at CLA's role on weight management, and most of them have concluded positively. A meta-analysis in The Clinical Journal of Nutrition found CLA "produces a modest loss in body fat in humans."

2. Wild-caught salmon. Besides providing high-quality protein as well as antioxidants like selenium and astaxanthin, wild-caught fish comes loaded with anti-inflammatory omega-3 fatty acids. These fatty acids get credit for reducing your risk for numerous diseases, but studies show they can also help you stay lean. That makes sense since inflammation is a huge component for weight loss resistance. Skip the nasty farm-raised stuff: Wild-caught fish are higher in omega-3s.

3. Coconut milk & oil. The healthy saturated fat (not an oxymoron) in coconut comes from medium-chain triglycerides (MCTs), a fatty acid your body prefers to burn for energy rather than store. One study found compared to olive oil, MCT oil used as part of a weight loss plan improves fat loss. Besides being satiating, coconut provides a delicate flavor to foods and shakes. I use coconut oil for high-heat cooking, while unsweetened coconut milk provides healthy fat for my protein shakes.

4. Raspberries. Blueberries hog the spotlight, but raspberries are actually higher in fiber: One cup provides a whopping 8 grams. One study found you probably get about half the fiber you should, and on a lower-carb diet even less. Fiber's benefits include balanced glucose (blood sugar) levels and satiation to reduce hunger and cravings. Raspberries are a nutrient-dense, low-fructose fruit that make a healthy dessert and give a pleasant zing to protein shakes.

5. Green tea. This popular beverage's thermogenic (fat-burning) benefits are well known: One study found they become even more impressive combined with exercise. Green tea also provides the calming amino acid theanine to reduce stress. Chronic stress elevates cortisol, a hormone that can store fat. Green tea isn't a fat-burning free pass to eat whatever you want, but combined with a healthy diet and exercise, it can nudge that needle a little bit in your favor.

6. Raw walnuts. Almonds get all the credit, but walnuts are a smart nut alternative to curb hunger and cravings. Besides protein, fiber, minerals and other nutrients, walnuts have a high amount of omega-3s compared with other nuts. While they make a great blood sugar-stabilizing snack, caloric-dense nuts aren't an unlimited snack for fat loss, so portion them out. Buy walnuts shelled or make sure they're fresh. Keeping them in the fridge or freezer will preserve their delicate omega-3s, which otherwise can become rancid quickly.

7. Avocado. I'm thrilled this fabulous fruit, high in healthy monounsaturated fat and fiber, finally gets the recognition it deserves. One recent study concluded that avocado "improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome." Nice. One cup contains a whopping 10 grams of appetite-curbing fiber, which makes it the perfect food to top salads and grass-fed burgers or eat straight up as a snack or mini-meal.

I can think of several other superfoods that live up to their hype but didn't make this list. I'll let you determine which ones I should have included. Share your thoughts in the comments below.

Source: Huffington Post