50 Healthy Snack Ideas!

It's always good to stick to three filling, healthy meals throughout the day, but what do you do if you're craving more or just need a little extra energy without diving straight into the biscuit tin?

Try one of these healthier snack ideas courtesy of 'sixsisterstuff'! 

1. Frozen Grapes (I used to eat these in college all the time- they are amazing)
2. String Cheese
3. Banana
4. Frozen Banana (peel it first, stick in the freezer overnight- it's like a yummy popsicle)
5. Low-fat Yogurt
6. Sugar-free or fat-free pudding
7. Apple dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans . . . so good!)
8. 100-calorie bag of popcorn
9. Applesauce
10. Raw veggies with hummus (my new favorite!)
11. Almonds
12. Apple
13. Skinny S'more (two graham crackers with one roasted marshmallow and one small square dark chocolate)
14. Smoked Beef Jerky (about 1 oz- look for low-sodium!)
15. Chocolate Milk
16. Hard Boiled Egg
17. Sunflower Seeds
18. Cottage Cheese
19. Sliced Cantelope
20. Raisins
21. Pita Bread and Hummus
22. Rice Cakes
23. Sugar-free Jello
24. Dried Fruits
25. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!)
26. Air-Popped Popcorn
27. Pistachios
28. Clementines (we call them Cuties or Clemmies)
29. Fruit Smoothie (or Kristen's Green Smoothie- it's actually delicious!)
30. Handful of olives
31. Pickles
32. Handful of blueberries with 2 tablespoons fat-free Cool-Whip
33. Ants on a Log (celery with peanut butter and raisins)
34. 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
35. Peanut Butter and Bananas on whole wheat bread
36. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.)
37. Orange Slices
38. Cherry Tomatoes
39. Graham Crackers
40. Small Green Salad with light dressing
41. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice)
42. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick- my kids love anything on a stick!)
43. Half of a  Cinnamon-Raisin topped with peanut butter and banana slices
44. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden)
45. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender)
46. Animal Crackers
47. Strawberries dipped in fat-free Cool Whip
48. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices
49. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola)
50. Bowl of bran flakes with 1/2 cup skim milk and berries




http://www.sixsistersstuff.com/2012/01/fresh-food-friday-100-healthy-snack.html

Warming Veggie Chilli Recipes!

(Recipes Courtesy of 'ABeautifulMess')

Let's get a few things straight. 1. Yes, these are all vegetarian. I'm not a big meat eater. If you are feel free to add ground beef or shredded chicken or whatever. 2. This is chili, 3 ways. Not chili 3—way. We can talk about 3—way sometime. If you want. To me, it's a Steak n' Shake thing.

Anyway. Glad we got through that. Now we can focus on chili. I really love chili in the fall. It's the perfect fall meal. My favorite way to serve it is over Fritos. You gotta have Fritos. Here are three different recipes for chili, each focusing on different flavors. I'll tell you my favorite, maybe.
Curry Chili, makes 2-3 servings.

Needed: 2 tablespoons olive oil,1/2 yellow onion, 2 tablespoons minced garlic, 1/2 red bell pepper, 1 can pinto beans, 1 can black beans, 1 chipotle pepper (in adobo sauce), 1 can diced tomatoes, 1/2 tablespoon toasted curry, a pinch of cumin, cinnamon and red pepper.

In a medium/large pot heat the oil over low heat. Dice onion and bell pepper, mince garlic. Add to the pot and turn the heat up to medium. Saute until onion begins to soften. Chop chipotle pepper and add to the pot, if you like it spicy add a little of the sauce too. Add diced tomatoes with juices and all the spices and cook for 2-3 minutes. Here I like to use a immersion blender to puree things slightly. Or you can leave the mixture more chunky and rustic. Drain and rinse the bean and add to the pot. Once everything is warmed through check to see if you need to add any salt or pepper. Serve with cheese or sour cream.
Pumpkin Chili, makes 2-3 servings.

Needed: 2 tablespoons olive oil,1/2 yellow onion, 2 tablespoons minced garlic, 1/2 red bell pepper, 1 can pinto beans, 1 can red beans, 1 chipotle pepper (in adobo sauce), 1 can diced tomatoes, 1/2 can pumpkin puree, a pinch of cumin, cinnamon and red pepper.

In a medium/large pot heat the oil over low heat. Dice onion and bell pepper, mince garlic. Add to the pot and turn the heat up to medium. Saute until onion begins to soften. Chop chipotle pepper and add to the pot, if you like it spicy add a little of the sauce too. Add diced tomatoes with juices, pumpkin and all the spices and cook for 2-3 minutes. Here I like to use a immersion blender to puree things slightly. Or you can leave the mixture more chunky and rustic. Drain and rinse the bean and add to the pot. Once everything is warmed through check to see if you need to add any salt or pepper. Serve with cheese or sour cream.Black and White Chili, makes 2-3 servings. This is the most like classic chili.

Needed: 2 tablespoons olive oil,1/2 yellow onion, 2 tablespoons minced garlic, 1/2 red bell pepper, 1 can great northern beans, 1 can black beans, 1 jalapeno pepper (remove seeds and veins), 1 can diced tomatoes, a pinch of cumin, cinnamon and red pepper.

In a medium/large pot heat the oil over low heat. Dice onion, jalapeno and bell pepper. Mince garlic. Add to the pot and turn the heat up to medium. Saute until onion begins to soften. Add diced tomatoes with juices and all the spices and cook for 2-3 minutes. Here I like to use a immersion blender to puree things slightly. Or you can leave the mixture more chunky and rustic. Drain and rinse the bean and add to the pot. Once everything is warmed through, check to see if you need to add any salt or pepper. Serve with cheese or sour cream.

http://www.abeautifulmess.com/2012/10/chili-3-ways.html

Simple Tips to Get More Sleep!

We all know sleep is important for our health, strength and general well being, but sometimes getting enough can be tricky..
See if you can improve the amount you get with these simple steps..

No. 1: Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

No. 2: Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

No. 3: Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 4: Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

No. 5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.

No. 6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 7: Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

http://www.mayoclinic.org/sleep/art-20048379?pg=2

Quick, healthy lunches!

Lunch doesn't have to boring to be healthy! Experiment with delicious and nutritious ingredients to keep energy levels up until tea time!

 1. Herbed Cheese and Tomato Sandwich: 398 calories. Why it rules: Cottage cheese is an awesome low-fat source of protein!

1 English muffin: 120 calories, ¼ cup low-fat cottage cheese: 40 calories, 2 slices tomato: 10 calories, ¼ avocado, sliced: 68 calories, 1 tablespoon spicy brown mustard: 5 calories, 1 leaf butter lettuce: 5 calories, 1 tablespoon chives, chopped: <1 calorie, Garlic powder to taste: <1 calorie. Side Snack: 1 small banana and one square of dark chocolate (130 calories)

2. Hawaiian Veggie burger: 380 calories. Why it rules: Avocado is a great swap for mayonnaise because it’s full of healthy monosaturated fats.

1 whole-wheat bun: 90 calories, 1 veggie burger patty: 100 calories, ¼ avocado, mashed: 68 calories, 1 round of pineapple: 25 calories, 2 tablespoons BBQ sauce: 15 calories, 1 handful alfalfa sprouts: 5 calories. Side Snack: 1 large handful of sweet potato chips (80 calories)

3. Crunchy Tuna Wrap: 382 calories. Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!

1 whole-wheat wrap: 130 calories, ½ a 6oz.-can of tuna: 90 calories, ¼ cup non-fat Greek yogurt: 30 calories, ½ a celery stalk, chopped: 5 calories, 3 slices roasted red peppers: 30 calories, 1 handful of baby spinach: 5 calories, 1 squeeze of lemon juice: <1 calorie. Side Snack: 1 cup cherries (90 calories)

4. Turkey Wrap: 365 calories. Why it rules: Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind!

1 whole-wheat wrap: 130 calories, 3 slices deli turkey: 90 calories, 2 tablespoons hummus: 60 calories, 1 tablespoon goat cheese: 60 calories, 1 handful baby spinach: 5 calories. Side Snack: 9 Parmesan Garlic and Herb Pita Chips (140 calories)

5. Mediterranean Burger: 400 calories. Why it rules: Subbing turkey for the traditional beef saves some calories without sacrificing flavor.

1 whole-wheat bun: 90 calories, 1 turkey burger patty: 140 calories, 2 tablespoons feta cheese: 50 calories, 2 slices tomato: 10 calories, 1 round slice red onion: 5 calories, 1 handful spinach: 5 calories. Side Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

6. Spiced Chickpea Pita: 350 calories Why it rules: Try this spin on a traditional falafel sandwich without fried chickpeas.

1 whole-wheat pita: 80 calories, ½ a chicken breast: 100 calories, ¼ cup chickpeas: 70 calories, ¼ cup Greek yogurt: 30 calories, 1 sprinkle parsley: <1 calorie, 1 sprinkle oregano: <1 calorie. Side Snack: 1 large peach (70 calories)

7. Spicy Black Bean Burrito: 365 calories. Why it rules: Black beans are an awesome source of fiber.

1 whole-wheat wrap: 130 calories, ¼ cup black beans: 60 calories, ¼ avocado, sliced: 60 calories, ¼ small red onion, sliced: 10 calories, 1 teaspoon hot sauce: 5 calories. Side Snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)

8. Grilled Cheese with Tomato and Turkey: 345 calories. Why it rules: This healthier version of a grilled cheese has no butter and adds in turkey for extra protein!

2 slices whole-wheat bread: 180 calories, 3 slices deli turkey: 90 calories, 1 slice provolone: 70 calories, 1 small spritz olive-oil spray (to grease pan panini press!): 5 calories. Side Snack: 1 small apple (60 calories)

9. Grilled Chicken and Cheese Sandwich: 395 calories. Why it rules: Low-fat mayo is a great swap for the full-fat version!

2 slices whole-wheat bread: 180 calories, ½ a chicken breast, sliced: 100 calories, 1 slice Swiss cheese: 70 calories, 2 teaspoons low-fat mayo: 35 calories, 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5 calories.Side Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

10. Pizza Burger: 360 calories. Why it rules: Say so long cravings for greasy pizza thanks to this burger that’s also filled with protein.

1 whole-wheat bun: 90 calories, 1 veggie burger patty: 100 calories, 2 slices fresh mozzarella cheese: 140 calories, 2 tablespoons marinara sauce: 40 calories. Side-snack: 1 orange (85 calories)

11. Veggie Sub: 380 calories. Why it rules: Get your daily serving of veggies and them some with this flavorful sandwich.

1 6-inch whole-wheat sub roll: 220 calories, 2 tablespoons hummus: 60 calories, ¼ cucumber, sliced: 15 calories, 1 small tomato, sliced: 10 calories, 5 black olives, halved: 40 calories, ½ carrot, shredded: 30 calories, 1 handful alfalfa sprouts: 5 calories. Side Snack: 1 large handful of sweet potato chips (80 calories)

12. Curried Chicken Pita With Cranberries and Pear: 375 calories. Why it rules: No mayo (aka added fat and empty calories!) needed for this tasty chicken salad.

1 whole-wheat pita: 80 calories, 1/2 a chicken breast, diced: 100 calories, ¼ cup non-fat Greek yogurt: 30 calories, 2 tablespoons dried cranberries: 45 calories, 1/2 pear, diced: 45 calories, 1 teaspoon honey mustard: 5 calories, 1/2 teaspoon curry powder: <1 calorie, 1 squeeze lemon juice: <1 calorie. Side Snack: The other half of the pear used in the salad! (45 calories)

13. Caesar Salmon Wrap: 364 calories. Why it rules: Light dressing and heart-healthy salmon make this a winning wrap.

1 whole-wheat pita: 80 calories, 1 5oz.-can of salmon: 120 calories, 2 tablespoons light Caesar dressing: 60 calories, 1 tablespoon grated parmesan cheese: 25 calories, 1 handful spinach: 5 calories. Side Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

14. Egg, Tomato, and Avocado Sandwich: 385 calories. Why it rules: This sandwich is leaner and green than a traditional bacon, egg, and cheese. And delicious any time of day.

1 English muffin: 120 calories, 1 large egg, fried: 75 calories, 1 teaspoon olive oil: 40 calories, ¼ avocado, sliced: 60 calories, 2 slices tomato: 10 calories. Side Snack: 1 medium-sized apple (80 calories)

15. Ham, Pear, and Swiss Sandwich: 395 calories. Why it rules: Deli ham is leaner than its Christmas dinner version, but still packed with protein. Choose a low-sodium version for best results.

2 slices whole-wheat bread: 180 calories, 3 slices deli ham: 100 calories, 1 slice Swiss cheese: 70 calories, 1/2 pear, sliced: 45, 1 teaspoon honey mustard: 5 calories. Side Snack: ¾ cup apple chips (80 calories)

16. TBLT: 375 calories. Why it rules: Turkey bacon is a leaner than regular bacon, but is still full of crispy deliciousness!

2 slices whole-wheat bread: 180 calories, 3 slices turkey bacon: 130 calories, 2 slices tomato: 10 calories, 1 leaf Romaine lettuce, 5 calories, 1 tablespoon low-fat mayo: 50 calories. Side Snack: Two pretzel rods with 1 tablespoon Dijon mustard (100 calories) 

17. Roast Beef and Horseradish Sandwich: 385 calories. Why it rules: Impress your co-workers with this tasty lunch that’s full of calcium, too. (Thanks, mozzarella!)

2 slices whole-wheat bread: 180 calories, 2 slices deli roast beef: 100 calories, 1 thick slice fresh mozzarella cheese: 70 calories, 1 tablespoon horseradish sauce: 30 calories, 1 leaf Romaine lettuce: 5 calories. Side Snack: 1 large peach (70 calories)

18. Better AB&J: 390 calories. Why it rules: Almond butter is a great swap for peanut butter and contains 25 percent less saturated fat.

2 slices whole-wheat bread: 180 calories, 2 tablespoons almond butter: 190 calories, 1 tablespoon reduced-sugar jelly: 20 calories. Side Snack: ½ cup plain Greek yogurt with ¼ cup fresh blueberries (91 calories)           

19. Tangy Shrimp and Avocado Wrap: 377 calories. Why it rules: Shrimp is a filling, low-calorie lunch option that tastes great with our beloved avocado.

1 whole-wheat wrap: 130 calories, 6 pre-cooked shrimps, chopped: 42 calories, ¼ avocado, sliced: 60 calories, ¼ cucumber, sliced: 15 calories, ¼ cup Greek yogurt: 30 calories, 1 squeeze lemon juice: <1 calorie, Garlic, salt, and pepper to taste. Side Snack: 8 mixed olives (100 calories)

http://greatist.com/health/35-quick-and-healthy-low-calorie-lunches

Healthy Drinks to Get You Through the Day!

Feeling tired, sluggish or just down? There's a drink for that!

Weight Loss: 
Looking for ways to burn that unwanted fat? Find yourself some cayenne pepper, says holistic nutritionist Tara Miller. Cayenne pepper can apparently speed up your metabolism by 25 per cent, according to 3FatChicks.com. Miller suggest mixing cayenne pepper with water, fresh lemons, a little sea salt and a bit of maple syrup for sweetness.

Liver Health: 
For liver health, Miller recommends drinking beet juice. Beets have zero trans and saturated fats and are packed with magnesium, calcium and iron, according to Yahoo News.

Brain Health:
Flax oil is great for sharpening our brains, Miller says. She recommends mixing flax oil (packed with omega 3 fatty acids) with your favourite fruit smoothie — you won't even taste the difference.

Bone Health:
Think green! Miller says for bone health, opt for drinks that contain vitamin K — she suggests making the greenest juice of all: kale juice.

First Thing In The Morning:
Your first drink in the morning shouldn't be a cup of coffee. Miller says water with lemon cleanses our liver, stimulates bile and helps with digestion in our bodies.

Middle Of The Day:
When 4 p.m. hits, our bodies are usually ready to take a nap. For a much-needed energy boost, Miller says green tea will give you a tiny boost of caffeine, with a high amount of antioxidants.

Before You Sleep:
For those of you who usually have to deal with a long and tiring day, Miller recommends drinking a calming tea with chamomile or lavender to soothe your senses before snooze time.

Before Your Workout:
Miller says before you work out, think carbs. "Your drink should contain more carbohydrates than protein to deliver quick usable energy for your workout," she says. Dates and date juice is a good example of a high carb fruit that also lowers your blood pressure.

After Your Workout:
Here's a post-workout smoothie you can prepare in advance: Blend coconut water (good for hydration), hemp, frozen blueberries, frozen bananas and raw cocoa powder to get an instant boost of flavour and antioxidants, Miller says.

Cold Or Flu:
You won't need a lemon for this one. When you're stuck with a cold or sore throat, Miller recommends licorice tea (a plant related to the beans and pea family) to help soothe sore throats and eliminate mucus.

When You're Cold:
Can a warm cup of tea or hot chocolate actually keep you warm on a cold day? There is some truth to this, Miller says, adding that drinking a hot cup of tea with warming spices like chai makes the perfect heat source.

Hangovers:
Fun nights usually end in not-so-fun mornings. If you're trying to fight that hangover, Miller says drink a beverage with high amounts of electrolytes — like coconut water.

Cramps:
If you're dealing with cramps, one natural way to relieve the pain is by drinking beverages with high amounts of magnesium, Miller says. Try making your own homemade hot chocolate with raw cocoa powder, almond milk and honey or maple syrup for a sweet taste.

Pregnant:
For all the pregnant ladies, Miller recommends drinking something high in folic acid and omega 3. One study showed that women who get 0.4 milligrams of folic acid daily during early pregnancy reduced the risk that their baby will be born with aneural tube defect (incomplete development of the brain and spinal cord) by up to 70 per cent, according to KidsHealth.org. Millers suggests a power smoothie with raw cacao, frozen bananas, sugar free peanut butter, spinach (both have folic acid), almond milk and flax seed oil.

Eating Spicy Foods:
Sure, water can put out the fire, but so can dairy products. If you're trying to get rid of the burning sensation in your mouth after a spicy meal, try a mango lassi (an Indian-based yogurt drink) with coconut yogurt, and if you're vegan or lactose, try out coconut milk.

Vomiting:
If your daily commute feels like a roller coaster, Miller says you can calm your stomach and reduce nausea with ginger tea.

Allergic Reactions:
Seasonal allergies can be soothed with vitamin C and quercetin (a form of flavonol found in fruits and veggies). Miller says a cup of freshly squeezed OJ has both.

When You're Feeling Down:
When you mood is down, don't turn right to ice cream. Miller says drinking a beverage high in tryptophan (a type of amino acid) will help increase your "feel good" hormone serotonin. A quick fix includes a juice smoothie with frozen bananas, pineapples and kiwi.

Constipation:
Also known as the "Champagne of Life," kombucha tea is full of probiotics, improve digestion and helps keep your bathroom visits regular, Miller says.

Before Sex:
You won't need any chocolate or strawberries for this one. Miller says maca tea with honey (a natural aphrodisiac) can do the trick. Maca can increase our sex drives and honey is known to increase testosterone.

Preventing A UTI:
To help prevent a UTI, Miller recommends drinking pure cranberry juice. One study found that cranberry juice works against infections and bacteria within 8 hours of consumption, according to WebMD.com.

Instant Energy
Feel like a cheerleader without the poms poms and mini skirt. For an instant energy boost, try wheat grass juice.

Indigestion:
Upset stomach? Try a soothing drink like apple cider vinegar, Miller says. Mixing it with water is a good idea — as is checking with your doctor to make sure this remedy is right for you.

http://www.huffingtonpost.ca/2012/10/22/healthiest-drinks_n_1987792.html