Julie is working with Danskin,
Bloomingdale's and Sports Club LA April 25th, 2009 from 1pm-4pm at the 59th
and 3rd Ave Bloomingdale store. Arrive, shop and sign up for a raffle
which includes 1 month's membership to the Sports Club LA, 4 Private
Training Session with Julie and a Danskin Tech Element athletic
outfit. Danskin's new fitness apparel include sports bra's shorts,
pants, tops of high quality fabrics that will enhance you workouts.
You will look and feel great this summer! Come join us! Be sure to
get a "Friends and Family" coupon from
Bloomingdale's store save even more while you shop!
We have a specialty class
to help you get ready for summer.For
the next three months which include: May June and July, Julie will be teaching
a one hour class focusing on YOU and a specific body part. Each class will be
for a different body part.
May is "All about Legs!"
June is "All about Arms!"
July is "All about Core
Why you may ask?Because it's ALL ABOUT YOU!
The last 15 Minutes of
class will be a motivating discussion to keep you moving all summer.We will talk about new fitness apparel,
equipment, fashion and nutritional tips. Mark you calendars!Sign up today! Space is limited! May 14th, 2009 "All
6:45pm-8pm Sports Club LA
Are you ready for swimsuit season? Maybe?Well, we have a class for you! A 60 Minute intense workout
focusing on legs by using weights, bands, and your own body weight to push you
to the next level. This interval class will include Julie's effective "3-2-1" Interval (Interval training based on time: 3 minutes, 2 minutes, 1
minute). RSVP to email@example.com.
See you in class, Thursday
May 14th, 2009 6:45pm!!!
More details to come.Be sure to check back soon!
Fitness Tip by Julie B
Heart Rate Training: Finding the Right Zone for You
Heart rate training makes use of the fact that the demand
for oxygen rises with exercise intensity. As would be expected heart rate has a
close relationship to oxygen consumption, especially at exercise intensities
between 50 and 90% VO2
Heart rate is easy to monitor and for the majority of
athletes it offers a practical measure for assessing exercise intensity, which
is why it is so popular.
It's important to monitor exercise intensity for a number of
reasons. Firstly, the specific physiological adaptations to training change
depending on what relative work load is employed. It's fundamental that the
athlete or coach understands which type of endurance training (as a reflection of intensity) is best for their sport or event.
Secondly, monitoring the intensity of individual sessions
allows the coach or athlete to manipulate the overall program, helping to
prevent over training and in order to reach a physical peak for competition.
While heart rate is convenient and practical for most
athletes, for many it can be inaccurate in determining the best exercise
The Limitations of
Heart Rate Training
Most heart rate training programs are devised around an
estimation of the maximum heart rate. The are two problems with this approach.
The first is that maximum heart rate is estimated with the basic formula
220-age. For a significant number of athletes however, this estimation maybe
out by as much as 25 beats per minute. The only way to accurately determine maximum heart rate is
perform a short, maximal stress test (to exhaustion). During the test heart
rate will rise steadily until a plateau is reached despite the exercise
intensity continuing to rise (assuming the individual is fit enough to last
until such a time). This is a direct marker that the heart is beating as fast
The second problem is that, even if maximum heart rate is
estimated accurately, prescribing exercise on the back of standardized zones
makes no allowances for individual differences. For example, endurance
performance improves when lactate threshold as a percentage of VO2 max is increased and it can be improved
with training (3,4). A standard heart rate zone of 85-90% of the age-predicted
maximum is commonly prescribed to improve lactate threshold but this may not be
accurate. As with maximal heart rate, the only way to determine the correct
heart rate training zone for improvement of lactate threshold is to measure it
during laboratory testing.
Despite these limitations, heart rate training still offers
a more objective method for determining exercise intensity.
Heart Rate Training
Different exercise intensities tax the body's energy systems
in different ways.
Exercising at 60% of maximum heart rate for example, is said
to predominantly tax the aerobic system in most people. If exercise duration is
long enough, the major source of fuel will be fat.
This type of intensity is often favored by people who want
to lose weight and are generally de-conditioned.
A heart rate training zone of 70-80% maximum will still
predominantly tax the aerobic system in fitter individuals but the main source
of fuel will be carbohydrate, or more specifically, glycogen. This is the heart
rate training zone that endurance athletes typically aim for.
Here is a quick example of calculating a heart rate training
zone using the age-predicted maximum of 220-age:
Rachel is 35 years old and wants to train for a 10km run.
Maximum heart rate = 185bpm (220-35)
Target heart rate zone = 70-80%
Lower target heart rate = 130bpm (185 x 0.7)
Upper target heart rate = 148bpm (185 x 0.8)
Target heart rate zone = 130 - 148bpm
The Karvonen Formula (Heart Rate Reserve)
Simply using 220-age makes no allowances for individual
differences. All 35-year olds will have the same heart rate training zones
according to this formula.
The Karvonen formula takes into account resting heart rate
making it a slightly more specific to the individual. Because resting heart
rate decreases with conditioning it also makes allowances for differing degrees
of fitness to some extent.
Keeping with the example above, here's how Rachel (who has a
resting heart rate of 65bpm) would use the Karvonen formula to achieve a more
accurate heart rate training range for aerobic endurance conditioning...
Maximum heart rate - resting heart rate x heart rate zone +
resting heart rate
185 - 65 = 120bpm (this is called the working heart rate)
120 x 0.7 = 84bpm (70% zone)
84 + 65 = 149bpm (lower limit)
185 - 65 = 120bpm (this is called the 'working heart rate)
120 x 0.8 = 96bpm (80% zone)
84 + 65 = 161bpm (upper limit)
Target heart rate zone = 149 - 161pbm
You can see that the Karvonen formula calculates a higher
training zone than just using 220-age and this is often the case.
is a little different Maximum heart rate while swimming tends to be lower than
for running events. To adjust for this subtract 13 from your maximum heart rate
i.e. use 207-age rather than 220 - age. Use this adjustment for the Karvonen
Everyone! I am working on a class at the Sports Club La at Rockefeller
Center. Please take note. I would love to see you there!!!
Happening in January 2009
sneak preview to the speciality class offered Tuesday, January 20, 2009 at
5:30pm! "Shed Tread"
advantage of a quick 20 minute workout with Private Trainer and Group Ex
Instructor Julie. Sign up at the fitness desk.
6th 12-1pm, 5:30-6:30pm
13th 12-1pm 5:30-6:30pm
"Shed Tread Class" is one hour interval class on the treadmill and exercises
to tone body. It's a total body workout that includes cardio and
year off on the right foot! Tread and Tone..
As of Feb. 6, 2009
Class is on the schedule for 8 weeks. Monday 5:30pm. Please sign up
one hour before class at the fitness desk. Let's use our time
efficiently and get in to shape for 2009! I hope to see you there!!
Try Medicine Ball instead of Hand Weights
The traditional medicine ball seems to be making a comeback with new
options. These heavy (2 to 10-pound) balls were popular in the late 1950's.
However, today's balls are much improved. They are still soft and pliable with
easy-to-grip rubberized surface.Sizes
range from 4-12 inch diameter.AeroMat
has manufactured a medicine ball that has an adjustable strap which will help
you keep your grip.This ball can also
be used for simple kettle bell exercises.
Medicine balls are an alternative for hand weights in many exercises. Almost
any exercise that can be done with a hand weights can be done with a medicine
ball.For example, push ups with
medicine ball under one hand while other hand is on the floor.This will challenge your stabilizing muscles
in your shoulder and still primarily work your pectoral (chest) muscles.
Many abdominal exercises can include a medicine ball also.Simply hold a medicine ball slightly above
your abdominal while performing a basic crunch.Another example, with legs extended up (90 degree angle from hips),
bring medicine ball from chest to touch your toes.Keep your head down with your back staying
neutral.You will be working your chest,
shoulders and abs.Here's one more exercise
to try.A reverse curl crunch with a
medicine ball behind the knees is less awkward with a medicine ball than a hand
Change up your routine with a medicine ball this week and see a difference
in your fitness goals.Keep challenging
your amazing body!
All-or-Nothing Trap..I give up!
One of the first mistakes people
make when they fall short of their goal is to think, "That's it, and I've
blown it. I'll never make this work. Or
forget it.. It's too late to go to the gym.I am too tired. I can't leave
work NOW.. too much to do!"
Don't believe it. A one-time slip doesn't mean you're a failure. It doesn't mean its over.
fact is, this trap is taking the easy way out. It's a fancy way of quitting. Maybe you've missed a day or two of activity.
Maybe you've blown a whole week. Maybe you've been sick, injured yourself, or
run into some family trouble, and you've been out of commission for a month or
The important point is to
understand it for what it is: a lapse. Sure you've fallen a step behind, but
your hard work is not lost. Remind yourself of all you've learned and how far
you've come since you started.Value
your accomplishments.Don't give up now.Regroup!!!!
Here are a few suggestions:
yourself that you've hit a bump in the road.
exactly how long you've lapsed and think about what knocked you off track.
Turn to your
support group. If you've gotten support and encouragement from friends or loved
ones, now is the time to turn to them for another pep talk.No one likes to admit that they've faltered,
but by telling someone, you can put closure to this obstacle.
goals. Take a few minutes to look back at your current plan and goals. Think
about ways you might revise them to make them work better for you.
Renew your motivation;
look for ways to incorporate activities you enjoy.
Set a date
when you will start again.
yourself to one small goal, one medium goal and big goal.Start with your small goal and work up to the
a little time, and you'll regain all the lost ground.
Focus on your
strengths.Look positively to the past
and future. Think about the personal strengths you discovered including physically, mentally and
spiritually. Once you've
identified your personal strengths, think about ways to use them now to get
yourself back in the game.
The key to recovering is to "REGROUP".. life is not guaranteed. Start today!
I was recently asked a question about cardiovascular
training.After listening to my clients
questions, I decided that this month's fitness tip will be about cardiovascular
As with strength conditioning, everyone has the potential to
improve cardiovascular endurance. In addition to age, gender, body build, and
muscle fiber type, cardiovascular endurance is related to the ventilation
capacity of the lungs, the pumping capacity of the heart, the distribution
capacity of the blood vessels, and blood volume (the amount of blood within the
circulatory system). All of these factors work together to supply your tissues
with oxygen. The amount of oxygen needed for basic life processes is relatively
small, but vigorous physical activity greatly increases the oxygen needs of
Today we focus on heart and lung capacity and age.
Heart and Lung Capacity:
When endurance athletes perform high-level aerobic exercise, their lungs
may move more than 150 liters of air a minute, and their hearts may pump up to
40 liters of blood a minute. Relative to their body size, endurance athletes
have larger lungs, hearts, and arteries than average individuals. They also
have more blood vessels and greater blood volume than untrained people.
Although endurance training can increase the ability of the muscles to use
oxygen, its effect on the size of the heart and blood vessels is not fully
understood. Most likely, outstanding endurance athletes are genetically endowed
with exceptionally effective cardiovascular systems as well as with favorable
During your growth years, normal development increases the capacity of
your cardiovascular system. However, once you reach adulthood, cardiovascular
endurance gradually declines. One reason for this decline is that maximum heart
rate steadily decreases with age, and this reduces the pumping capacity of your
heart. As a rule, your maximum heart rate lowers about 10 beats a minute every
decade. Even so, it is possible for those who haven't been exercising to
improve their cardiovascular fitness at any age and for those who do exercise
regularly to maintain high levels of aerobic endurance throughout their midlife
Remember the Heart is a muscle just like the other muscles in
your body.Challenge your muscles to
improve but also listen to the muscle.Try not to over train.Enjoy the
As the summer approaches, enjoy the weather and
activities.Staying fit includes doing
activities outside.Take bike rides,
walk the trails and breathe the fresh air.It's a perfect time to change your fitness routine.Start now.Try a jog in the park next weekend.Find a bench in which you can do push up and dips.Challenge your body with real life diversities.What about trying water sports on the
weekend?Plan a weekend once a month to
try a different activity.Look in your
local newspaper for listing of weekend adventures.
But don't forget to drink plenty of water.On an average day, one should consume 80-100
ounces.If the temperature is hot,
please increase your intake of water.Plan ahead for those warm days.
Cross training is so important to the body, mind and
soul.Keep an open mind to doing new
activities and not sweat the idea that you are not in the fitness facility
doing an hour of cardio.I feel so many
people are set on doing one routine and only set at doing it at the gym.Our bodies are amazing and will adapt to
situations.Therefore, changing your
routine is so important.
I traveled to California
and thought...oh, I can run this 2 mile trail up this small hill/mountain.Wow..What a difference.I felt so good
and had my heart rate up within the first half mile.Going down the hill/mountain was even
harder.And I loved looking at all the
beautiful scenery.I truthfully
believed it did more to my soul and mind than my body.Be yourself and enjoy life with
fitness.Fitness is part of a healthy
lifestyle.Believe in yourself!
April/May Fitness Tip:
Intervals.. Try it!
Lack of time is the number one reason people for not exercising. And
lack of results once they do start exercising isn't far behind. Interval
training is a great solution for both of these common problems.
Interval training involves alternating short bursts of intense activity with
what is called active recovery, which is typically a less-intense form of the
The advantages of intervals
Interval training utilizes the body's two energy-producing systems: the
aerobic and the anaerobic. The aerobic system uses oxygen to convert stored
energy from various sources throughout the body into energy.
On the other hand, the anaerobic system requires energy from carbohydrates
(in the form of glycogen) stored in the muscles for short bursts of high
intensity activity.This system does not
require oxygen which explains the short duration of this activity.Activities include sprinting, jumping or
lifting heavy objects.
Interval training allows you to enjoy the benefits of challenging your
cardiovascular system aerobically and anaerobically. Your heart is a muscle which needs to stay
just as strong as your legs and arms.
A basic form, interval training might involve walking for two minutes,
running for two, and alternating this pattern throughout the duration of a
The intensity (or lack thereof) of each interval is up to how you feel and
what you are trying to achieve. The same is true for the length of each
interval. For example, if it is your habit to walk two miles per day in 30
minutes, you can easily increase the intensity of your walk (as well as up its
calorie-burning potential) by picking up the pace every few minutes and then
returning to your usual speed.
Adjusting the incline/resistance on your cardio machine is also another way
to do intervals.
One suggestion I have is to start with your favorite music mix on your
ipod.Start running to your favorite
song.After one mile, you start interval
running between songs.Before you know
it, 30 minutes has gone by.
Another way to practice this is to set the cardio machine to program listed
as random.The cardio machine will vary
the resistance and incline within the time you set the program.
Consider the following four variables when designing an interval training
Intensity (speed) of work
Duration (distance or time)
of work interval
Duration of rest or recovery
Number of repetitions of each
a Certified Personal Trainer to assist you with your goals and to determine a good set of intervals.
are a great way to challenge your mind and body.You will feel strong, confident and refreshed
when you finish the routine.Good Luck..Julie B
Theresa A. Lambert, MS, RD, LDN is a Registered Dietitian at a long-term care-short term rehab facility in Illinois.With degrees in Dietetics, Food &
Nutrition in Business, and Nutrition and Wellness, she has well rounded
background in food and nutrition sciences.She is a member of the American Dietetic Association and the Illinois
May Nutritional Tips
many different varieties of beans.Beans
are a good source of protein (~15g per cup) and contain other important
nutrients like iron, zinc, and folate.This also makes them an excellent cholesterol-free meat
alternative.Not only are beans
nutritious, but they are also very economical.They come either canned, which are ready to eat; or dried, which have to
be soaked in water for ~24 hours.Dried
beans are the usually the cheapest and sell for ~2.00/lb or less.So, don't be afraid of beans, in fact, try a
different bean every week!Start this
week by trying this recipe!
and Cheese Quesadilla with Corn Salsa
can whole corn with no added salt
1/2 medium red bell pepper, chopped
1/4 medium red onion, finely chopped
1/4 cup chopped cilantro leaves
small jalapeno pepper, seeded and finely chopped
Tbsp lime juice
and Pepper to taste
Burrito-size whole wheat tortillas
can (15 oz) pinto beans (rinsed and drained)
cup shredded Monterey Jack cheese
salsa by combining: corn, red pepper, onion, cilantro, jalapeno, salt, pepper,
and lime juice.Set aside.
large skillet over medium-high heat.When pan is hot, add tortilla.Heat tortilla for about 30 seconds.Cover half of the tortilla with 1/2 of the beans, 1/2 the cheese, and a
scoop of salsa.Fold the empty side over
the filling.Cook for 1-2 minutes on
each side until cheese is melted.Repeat
for second tortilla.
serve, cut each quesadilla in half and top with extra salsa.Serve immediately.
serving:372 calories, 9 grams fat (3
grams saturated), 55g carbohydrate, 18g protein, and 9g fiber.
adapted from American Institute for Cancer Research
March is National
Nutrition Month (Registered Trademark) is organized by the American Dietetic Association and held
annually every March. The
campaign focuses attention on the importance of making informed food
choices and developing sound eating and physical activity habits.
Dietetic Association is the professional organization of Registered Dietitian,
who are the nutrition experts.Registered Dietitians (RDs) translate the science of nutrition into
practical solutions for daily living. Registered Dietitian and "nutritionist" are
not always the same and should not be used interchangeably.
a bachelors degree in nutrition, dietetics, public health, or other related
nutrition science.They are required to
complete an accredited internship and pass a national exam to hold the
credential, RD. RDs work throughout the
community in hospitals, schools, public health clinics, nursing homes, fitness
centers, food management, food industry, universities, research, and private
RDs use their nutrition
expertise to help individuals and groups make positive lifestyle changes.These changes help to improve health and
fight diseases.To find a Registered Dietitian
in your area, visit the American
Dietetic Association website at www.eatright.org.
Make Portion Control Your New Year's
Resolution in 2009
Happy 2009!Have you
made your New Year's resolution?Does it
involve healthy eating, weight loss, or exercising more?Many people have these as New Year's
resolutions and would like to lose weight and get healthier in 2009.In order to accomplish this resolution and
make it last throughout the year, try following these portion control tips.
1. Take the time to read food labels.The side panel of the food package usually
contains the Nutrition Facts Label.This
label states the serving size of the food at the top of the label; which may be
less than the whole package.
2. When snacking, don't "eat from the bag". Instead put one serving of the food on a
plate to help prevent overeating.
3. Try buying single portion snack foods (for
example: 100 calorie snack bags), so you are not tempted to eat the whole regular
size bag or box.
4. When dining out in a restaurant, share an entree
with a friend or take 1/2 of your entree home for lunch the next day.
5. Try to visualize these everyday items when
thinking about portion size
fist - a serving of vegetables, fruit, noodles, or rice
of cards - 2-3 oz of cooked meat, fish, or poultry
stamp - 1 teaspoon of butter or margarine
mouse - the size of a small baked potato
ball or large egg - 1/4 cup dried fruit or nuts
ball - 1/2 cup ice cream
Dice - 1 oz of cheese
Check out the MyPyramid website for more portion
control/serving size recommendations. www.mypyramid.gov
Portion control of food can help you eat healthier and lose
weight.So start your New Year's
resolution today by practicing portion control everyday!
Nutritional Tip by Theresa Lambert
Tips for Healthy Holiday
The holiday season is here!It is a time to celebrate with family and friends, which usually
involves food and over eating. Keep in
mind these five tips for a healthy and happy holiday season.
portion control.There are no bad
foods as long as you have portion control.Eat until you are satisfied, not overstuffed.
skip meals.Before you leave for a
party, eat a light snack to help curb your appetite.Try the Everyday Pumpkin Parfait at the
end of this list for a light and refreshing snack.
reduce the fat in your traditional holiday recipes.Some ideas include: applesauce in place
of oil in holiday breads, egg substitute in place of whole eggs, or plain
nonfat yogurt in place of sour cream.
your own healthy dish to parties.Salads and fresh fruit make excellent healthy food choices.
physically active everyday.Regular
exercise will help regulate appetite, burn extra calories and help to
Everyday Pumpkin Parfait
fat-free vanilla yogurt
Libby's 100% Pure Pumpkin
pumpkin pie spice
1/2-2/3 cup fat free granola
yogurt, pumpkin, and pie spice in a small bowl.
Place 1/2 yogurt mixture into two 1-cup parfait glasses.Top yogurt mixtures with 1/2 of
granola.Top each with remaining
yogurt mixture and granola.
Makes 2 servings.
Nutrition Facts per serving
Calories: 200 kcal
Total Fat: 1.5g
Dietary Fiber: 4g
Nestle Very Best Baking.http://www.verybestbaking.com/recipes/detail.aspx?ID=141683
Nutritional Tip by Theresa Lambert
Explore MyPyramid This Fall
Have you seen the new food pyramid called, MyPyramid?It is the USDA's new food pyramid that
promotes a personalized approach to healthy eating and physical activity.
MyPyramid is divided into seven different groups:
Green: Vegetable group
Red: Fruits group
Yellow: Oils group
Blue: Milk group
Purple: Meat and Beans group
Stairs: Physical Activity
MyPyramid is a Government website that personalizes your
daily nutritional needs based on your height, weight, age, gender, and amount
of daily physical activity.Then it
determines the appropriate number of servings for each food group and amount of
daily physical activity you should follow.In addition to the personalized MyPyramid, the website has a Menu
Planner that helps you develop meals to incorporate all the food groups and
increase the nutritional quality of your diet.The website also can assess your current food intake and physical
activity to help you make healthier choices.In addition, it has a section for pregnant and breastfeeding women that
includes: food plans, appropriate wt gain, nutrient needs, use of dietary
supplements, food safety, etc.
MyPyramid is not only for adults, the website also has a
section for kids.In fact, there is a
MyPyramid developed for kids that emphasizes increasing physical activity.There is also a game for kids on the website
that teaches them about the food groups and physical activity, called MyPyramid
Blast Off.So, this fall grab your
family and friends and explore MyPyramid at: http://www.mypyramid.gov
Nutritional Tip by Theresa Lambert
Keep Hydrated This Summer!
I talked about calculating nutritional needs.Fluid needs can also be calculated very easily.The basic formula is: 1 mL fluid per
kcal.For example, if you calculated
your nutritional needs to be 2050 kcals, your fluid needs would be 2050 mL.A healthy diet includes adequate fluids
through out the day.Fluids not only
include drinks, but also soups, ice cream, sherbet, jello, fruits, vegetables,
etc.(FYI, if you would like to convert
mL to ounces, divide mL by 30.For
example: 2050 mL = 68.3 fl oz.)
appropriate fluid intake, dehydration can be avoided.It is easy to get dehydrated in the summer
with hot weather and being outside.The
signs and symptoms of dehydration include: thirst, dark urine, dry mouth &
lips, headache, rapid heart beat, and decreased skin elasticity.Dehydration can also lead to heat stroke,
muscle cramps, renal failure, or even death.
summer carry a water bottle with you everywhere to help meet your hydration
Nutritional Tip by Theresa Lambert
Finding Out Your Own Nutritional
Needs is Easy!
Have you ever wondered how much should I weigh? Or how many
calories should I consume in a day?Well here are some easy calculations to help
Ideal Body Weight
(IBW):A target weight based on
a person's height and gender.
Men:106lbs for the first
5 ft + 6 lbs per inch over 5 ft or -6 lbs for each inch under 5 ft.Then for a weight range +/- 10%.
example: The IBW for a man who is 5'10" would be: 149-182 lbs
(6x10=60 + 106 = 166lbs +/- 10%)
Women:100lbs for the
first 5 ft + 5 lbs per inch over 5 ft or -5 lbs for each inch under 5 ft.Then for a weight range +/- 10%.
For example: The IBW for a woman
who is 5'4" would be: 108-132 lbs
(5x4 =20 + 100 = 120lbs +/- 10%)
BEE for Men = 66.5 + 13.8(WT) + 5(HT) -6.8(Age)
BEE for Women = 655.1 + 9.6(WT) + 1.9(HT) - 4.7(Age)
weight in (kg).Take the pounds divided
by 2.2 to get kg
HT = height
in (cm).Take the height in inches
multiply by 2.54 to get cm
Age = age
After you calculate the BEE, multiple it by your activity by
referencing the following:
Chair or bed bound1.2 x
Seated work with little activity1.4-1.5 x BEE
Seated work with required movement1.6-1.7 x BEE
For example: A 40 year old woman who is 5'6" and weighs 155
lbs who does standing work.
BEE = 655.1
+ 9.6(70.4) + 1.9(167.6) - 4.7(40)
= 655.1 +675.8 + 318.4 - 188
= 1461 kcal x 1.8-1.9
= 2629 - 2775 kcal per day
Now the recommended amount for weight loss or gain is 1-2lbs
per week or -/+ 500 kcals per day.So if
this lady wanted to lose weight, she should subtract 500 kcals from her daily calorie
intake which would be about 2129-2275 kcals per day.
April/May Nutritional Tip
Three Meals a Day, But Don't Forget
You may feel guilty about snacking, but healthy snacks are
good for you. The ideal diet plan for a healthy individual would be three small
meals a day with small healthy snacks in between each meal.Snacks should be a part of everyone's diet,
if the following 5 rules are followed.
Five Rules for Healthy Snacking
1)Space your snacks throughout the day. Don't do all your
snacking at night, in fact you should not snack after 8p.m..
2)Surround yourself throughout the day with healthy
snacks. Keep healthy snacks in your refrigerator, in your drawer at work,
briefcase, gym bag, and car so you won't be tempted to go to the vending
machine or nearest fast food drive thru.
3)Watch your portion size. Single-serve containers or snack
size bags can help to keep portions in check. "Do not eat from the big bag!"
4)Snack on wholesome foods with minimal processing like
fruits, vegetables, low fat dairy products, and whole grain foods.
5)A snack that contains a mixture of carbohydrates,
protein and fat will satisfy the urge from hunger and keep it at a minimum for
a longer time.Examples include:
1 small apple with 2 Tbsp peanut butter
1 cup lowfat cottage cheese with 1/2 cup fresh
1 cup whole grain cereal with low-fat milk
Tuna or chicken salad mixed with low fat
mayonnaise and fresh vegetables on whole grain crackers
1 small lowfat granola bar (See recipe below)
1/2 cup Honey
3/4 cup Peanut Butter
3 cups Low-Fat Granola Cereal
1/2 cup Chopped Nuts
1/3 cup Raisins or Dried Apricots
1/4 cup Shredded Coconut
3/4 cup Ground Flaxseed
large bowl mix granola, nuts, raisins, coconut, and flaxseed.Set aside.
small sauce pan over medium heat, bring honey to a boil and boil for 1
peanut butter and blend.
honey mixture into bowl with remaining ingredients until well coated.