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…MORE Healthy Snacks Part 3…

Its about to be the start of a new month and some of you may have plans to do some grocery shopping. When you look at your grocery list do you ever wonder what are some healthier snack options that you can pick up at the store to help start to eat healthier? Well you are in luck because today’s post will have MORE healthy, QUICK, and AFFORDABLE options that you can pick up on your next trip to the store.

Having low calorie healthy snacks during your day will help you to lower the calorie intake you have for that day.  The ultimate goal is to manage how many calories you are eating so that you can balance that with a great workout.  The key to shedding those extra pounds is to eat things that will be beneficial to your body, fill you up until your next meal, and knowing the right portion sizes so that you are not overeating and consuming extra calories.  If you do these things plus incorporate a great calorie burning workout several times a week you should be bikini ready just in time for the summer!

Don’t forget, you would like to make your snacks about 300 calories.  You don’t want to use most of your calorie intake on your snacks! A snack is suppose to be a filler to help you in between meals when you feel that you are hungry.

Here are some more great healthy snack ideas that are easy, quick, and not expensive! Thanks to SixSistersStuff.com for sharing some of these amazing ideas of snacks that you can grab on the go!

1. 1 cup of Cherry Tomatoes (can mix these with one serving size of crackers to make a great filling afternoon snack!)

2.  Small Green Salad with light dressing (suggested serving size is about a handful of lettuce. Try a light vinaigrette dressing.  Try to stay away from the creamy thick dressings. Those carry the most calories)

3. Mango smoothie (frozen mango, mango Greek Yogurt or plain Greek yogurt, and a small amount of orange juice or any other juice that you like.  Try to use no more than one serving size of juice and make sure that it is 100% fruit juice)

4. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick.  You can always substitute other fruit/veggie options)

5.one slice of WHOLE WHEAT bread topped with peanut butter and banana slices (make sure it is whole wheat bread. this is one of the best options when consuming bread products)

5. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden. The best option for these is the whole round cuts and not the chuncks)

6. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.  You can also cut the apple into desired sizes and sprinkle the toppings onto the slices. Makes for a less messy version)

7. Strawberries dipped in fat-free Cool Whip (suggested serving size is 1 to 2 cups of strawberries and 2 tablespoons of the Cool Whip)

8. Low-fat tortilla (or whole wheat tortilla) topped with egg salad, shredded carrots and cucumber slices (you can also top is with egg whites, feta cheese, cottage cheese, or any other type of low fat topping that you like)

9. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola.  Make sure to not use to much granola! some granola can pack a lot of sugar)

10. Bowl of bran flakes with 1/2 cup skim milk and berries

11. Guacamole with you choice of veggies (suggested serving size is 1/4 cup of guacamole)

10. Triscuit’s Thin Crisps dipped in cottage cheese or hummus (this is MY personal favorite afternoon snack. i spread low fat laughing cow Swiss cheese on my crisps which is also just as good!)

11. Cashews (suggested serving size is 1 ounce. It is also good to mix this in with cottage cheese, low fat yogurt, or anything else)

12. Pretzels (suggested serving size is about 17 pretzels)

13. Sun Chips (don’t forget portion control! Read the serving amount on the side of the bag but it is usually about 1 ounce which is usually about a handful of chips)

14. Cheesy Breaded Tomatoes (Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of Parmesan cheese)

15. Sugar Snap Peas (a great snack if you sprinkle your own spices on it.  If you dip it into a veggie dip make sure it is low in calories and stick to the portion size)

16. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of Parmesan cheese or 1/4 cup pasta sauce)

17. Laughing Cow Light Cheese Wedges ( you can spread this on crackers, veggies, or even fruit)

18. Snack/Granola bar (around 150 calories or less, like Kellogg’s All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)

19. Baked chips (about 7-10) with salsa (you can make your OWN healthier version of baked chips by toasting whole wheat tortillas! Check out THIS post for the recipe)

20. Protein Bar (great snack after your workout.  Make sure to get a bar with low sugar.  Be careful to get a bar that is also tasty.  Some bars do not taste very well and can leave a bad taste in your mouth.)

21. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)

22. Snack Wrap (I like a slice of turkey, Swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)

23. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)

24. Bean Salad (a handful of lettuce, 1/2 cup of your fav beans, top with feta cheese or some other topping makes the perfect pre-lunch snack!)

25. Peaches and Cottage Cheese

26. Chopped Red, Green, or Yellow Peppers (dipped in fat free dipping sauce or sprinkle with spices for a lower calorie snack)

27. Tuna with Triscuit crackers (yes DRY tuna is a great option but i always like to add a little relish or mustard to give it more of a taste)

28. Cooked and Cubed Chicken Breast (you can season it or toss it into a salad for a great snack or healthy meal option!)

29. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds or use your ice cube tray as an alternative.  You can also use small disposable cups and peel off the cup and enjoy the frozen treat!)

30. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave – adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good. This can be a great snack or a great meal option depending on how much you add to the quesadilla!)

So keep these options in mind when making your grocery list and getting ready to make your next grocery purchase.  The key to reaching your health and fitness goals is sticking with a consistent healthy diet AND working out.  You will need to do both in order to see the results that you want!  If you fail to do one or the other it will hinder your progress (or you will not see any progress at all!!)  Work hard…and you will start to see the hard work pay off!

Stay tuned for even MORE healthy, quick, and affordable options!

 

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…Friday Food for Thought…

Here are some great food ideas to try to cook for this weekend!

I suggest try them out first, then if you like them, double the ingredients and make more so you will have some in the fridge or freezer to have for lunch/dinner next week! This is a great idea for people who are busy and like the convenience of just running home and throwing something in the microwave.

Speaking of frozen food, you want to watch to see what frozen foods you do choose to buy and eat.  Some meal options are over processed and has tons of sodium and other things added and are not as healthy as you think they are for you.  The best things that are good to buy frozen are fruits and veggies (with no syrup of sugar added of course). Some people argue that they lose nutritional value, but that has not been completely proven.  It is also a cost-effective way to stack up on veggies if they are on sale.  I personally like fresh fruits and veggies the best but some veggies (like corn, okra, green beans) I will buy frozen because I can usually find them on sale and because they last longer when frozen (since I try to cook different meals each week).

Frozen meat, chicken, and seafood can sometimes be bad for you as well.  If it was baked or grilled then it should be OK.  But if it states that it has been fried, “crispy” or breaded on the package then it is probably not as healthy as you think.  Also be aware of the sodium content that is in the frozen product.  The best advice is to get these kind of things separately on your own at the store when they are on sale and put them in baggies or vacuum sealer bags and freeze them yourself.  I like to separate them out so I can grab one of a few chicken breast to thaw out and cook with and leave the other 5 in the freezer until I need them again.

What about those Lean Cuisines or Healthy Choice meals? Well some of those are OK for you.  But like listed above check the nutritional label.  Some of them are packed with sodium and other things that was added to the food before freezing.  And to be honest sometimes it is cheaper to buy the things separate and make up a few meals that contain the same things as these frozen meals.  It is indeed a healthier option and it may save you money!

Feel free to check out this article or  this article to read more about Frozen Food facts and questions other people had about freezing food.

This weeks recipes:

 

Herbed Rice Pilaf

Prep time: 10 minutes
Cook time: 15 minutes

3 Tbsp minced red onion
1 1/2 Tbsp minced baby carrot
2 tsp canola oil
3/4 tsp thyme
3/4 c instant brown rice
1 1/4c chicken broth

1. In a saucepan, combine onion, carrot, oil,
thyme, and salt to taste. Cook, stirring, over
medium heat until sizzling, about 2 minutes. Add
rice. Stir to coat with seasonings. Add broth.
Bring to boil. Reduce heat and cover so mixture
just simmers. Cook for 12 minutes.
2. Remove from heat and set aside for 5 minutes.
Fluff with fork.

Makes four servings.
 Per serving: 188 calories, 6 g fat (1 g saturated), 126 mg sodium, 29 g carbs, 2 g fiber, 6 g
protein
***This dish is served great with grilled some chicken or fish 



Chicken Fajitas
Prep Time:10 minutes
Cook Time: 20 minutes


1/2 c minced red or white onion
1 c  minced Mushrooms
2 tsp Olive Oil
3/4 tsp basil
1-2 c cut up chicken breast
bag of whole wheat tortillas
1. Cook chicken breast to desired liking in oven at 400 degrees
2. In sauce pan on high heat cook mushrooms, bell peppers, and onions
****Note you are allowed to add/subtract any type of veggies into your fajitas!
3. Cook veggies on high heat for just a few minutes (just to brown them)
add desired spices
5. Cut up cut chicken and add it to the veggies.
6. heat tortillas or serve fajitas on tortillas right out of the bag

Home Made NoN Fried Tortilla chips
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Here is a healthier option for those tortilla chip lovers out there!!

Heat oven to 350 degrees

Get whole wheat tortillas

BEFORE YOU CUT THEM brush on olive oil (Make sure to LIGHTLY cover entire front service of tortilla with olive oil)

then cut the tortilla into your desired shapes/sizes

Place pieces on a baking sheet

Choose your own type of seasonings to put on top of chips (above has salt, garlic salt, and Italian seasonings)JUST SPRINKLE IT. you do not have to make sure the chips are completely covered.

Place baking sheet in over for approximately 10 minutes

WATCH THE OVEN! THESE COOK VERY FAST AND WILL GO FROM BROWN TO BURNT IN SECONDS.  Once they are your desired golden brown take them out. Let them cool off, and place in a bag or container.

***You can add all types of seasoning to the chips to give them desired flavoring.  I have tried chile  lime to have zesty chips, or a BBQ chipotle to make BBQ chips.

 

Roasted Asparagus and Mushrooms

***Another option to pair with grilled chicken or fish

Prep time: 10 minutes

cook time: 15 minutes

Ingredients

  • 1 bunch fresh asparagus, trimmed
  • 1/2 pound fresh mushrooms, quartered
  • 2 sprigs fresh rosemary, minced (optional)
  • 2 teaspoons olive oil
  • kosher salt to taste
  • freshly ground black pepper to taste
  • 1 1/2 tablespoons grated Fresh Parmesan cheese (optional)
  • 3 tablespoon lemon juice (optional)

Directions

  1. Preheat oven to 450 degrees F (230 degrees C). Lightly spray a cookie sheet with vegetable cooking spray.
  2. Place the asparagus and mushrooms in a bowl. Drizzle with the olive oil, then season with rosemary, salt, and pepper, lemon juice; toss well. Lay the asparagus and mushrooms out on the prepared pan in an even layer. Drizzle the Parmesan cheese evenly over the veggies. Roast in the preheated oven until the asparagus is tender, about 15 minutes. (roast in oven a few minutes shorter to keep them crisper)
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Hope these are some great meal options to start you off! Remember to try to make a menu BEFORE you go to the grocery store so you can make several different meals to have throughout the week. Happy Friday, Happy Cooking, and Eating!!
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