Take-A-Break Snack Mix Recipe

Here's a yummy snack recipe from the American Heart Association.  For more yummy heart-healthy recipes, go to the AHA website by clicking here.

 

Ingredients

Cooking spray

¼ cup sliced almonds

1 tablespoon light brown sugar

2 teaspoons water

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

2 cups whole-grain oat cereal with yogurt-flavored coating

2 cups whole-grain wheat and bran flakes with raisins

1/2 cup dried unsweetened cranberries

1/2 cup dried unsweetened blueberries

 

Cooking Instructions

Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.

 

In a small nonstick skillet, dry-roast the almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.

 

Stir in the brown sugar, water, cinnamon, and nutmeg. Cook for 1 to 2 minutes, or until the liquid has evaporated and the almonds are coated with the mixture, stirring constantly. Transfer to the foil. Let cool completely, 15 to 20 minutes.

 

Meanwhile, in a medium bowl, stir together the remaining ingredients.

 

Add the cooled almonds to the cereal mixture, stirring to combine. Store in an airtight container for up to 7 days.

Cook's Tip

For variety, substitute different nutrient-dense dried fruits, such as cherries, apricots, and plums, for the cranberries and blueberries. Cut them into 1/4- to 1/2-inch pieces before adding them to the cereal mixture.

Nutritional Analysis

Per 1/2 cup serving: 

 

Calories Per Serving - 139

Total Fat - 2.0g

Saturated Fat - 0.5g

Trans Fat - 0.0g

Polyunsaturated Fat - 0.5g

Monounsaturated Fat - 1.0g

Cholesterol - 0mg

Sodium - 124mg

Carbohydrates - 28g

Fiber - 4g

Sugar - 15g

Protein - 2g

Dietary Exchanges

1 fruit, 1 starch

Healthy Snacking

Are you a "snacker"?  Are you one of those people who needs to eat something every couple of hours?  According to the American Dietetic Association, approximately 38% of us have an afternoon snack.  Snacking, when done properly, can be beneficial to maintaining a healthy diet and may even help with weight loss.  How, you say?  By snacking, you decrease the length of time between meals.  This may help reduce the chance of overeating at your next meal. 

Worried about overdoing it with your snacking between meals?  Keep your snacks to 200 calories or less;  unless your metabolism requires extra energy, then shoot for 200-300 calories.  Here are some healthy snacking tips from the Academy of Nutrition and Dietetics. 

• Think of snacks as mini-meals that contribute nutrient-rich foods.  You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.
• Snack only when you’re hungry.  Skip the urge to nibble when you’re bored, frustrated or stressed.  Feed the urge to do something by walking the dog or working in the garden.
• Keep portion control in mind.  Have a single-serve container of yogurt or put a small serving of nuts in a bowl.  Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time.  Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Need some snack ideas?  Try some of these 200 calorie (or less) snacks:

• One tablespoon peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain crackers
• Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
• Small baked potato topped with salsa and 1 ounce low-fat cheese 
• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt
• Six whole-wheat crackers and one slice low-fat Colby cheese
• Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa

For those active adults who may require higher calorie snacks, here are some 200-300 calorie ideas:

• Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip
• Yogurt parfait: Layer 6 ounces fat-free yogurt, ½ cup berries and ¼ cup granola 
• Trail mix: Mix 20 almonds, miniature box of raisins, and ¼ cup sunflower seeds 
• Instant oatmeal made with fat-free milk with 1 tablespoon honey, ½ cup sliced peaches and dash of cinnamon
• One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese
• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
• Whole-grain toaster waffle with 1-½ tablespoons chocolate-flavored hazelnut spread
• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts

Remember, plan ahead when it comes to snacks and then you won't be tempted to run to the drive-thru or raid the vending machine at work.  Print a copy of this blog and keep it in your kitchen.  You don't have to just eat boring baby carrots.  Experiment with some of the snacks listed above and find what pleases your palate the most. 

Need more help planning your meals and snacks?  Make an appointment with our nutrition specialist and set a plan for healthy dining.  Call PROMATx Health Club today and remember...snack on, people, snack on!!

Sweets For My Sweetie!!

Having a hard time kicking the sweets habit?  It goes a little deeper than they just taste good.  In 2007, French scientists researched sugar in relation to addictive behavior.  Rats were given the option of drinking plain water, water laced with sugar, and water laced with cocaine.  After 24 hours, 94% of the rats preferred the sugar water over cocaine, one of the most addictive drugs.  This leads researchers to believe that sugar feeds the body’s reward system, similarly to addictive substances, causing addictive tendencies.   

Let’s back track and look at the science behind this.  Neurotransmitters in the brain relay information causing a “feeling response” such as happiness, tiredness, sadness, or relaxation.  The strength or weakness of the neurotransmitter plays an important role in a person’s ability to control food portions and choices.  Dopamine is the body’s “feel good” chemical and is found in high quantities when addictive substances such as drugs, alcohol, and nicotine are consumed.  As high quantities of dopamine are released they overstimulate the neuroreceptors causing a "high".  Continuous overstimulation slows the body’s natural release of dopamine, creating a dependence and compulsive behavior with the substance, in this case sugar, to experience the same amount of pleasure.  As with drugs, the body becomes tolerant to the same level of stimulus, so more is required to achieve the same response…meaning you eat more!!   

So the next time you look at a brownie or cupcake, look at it as more than something that tastes good and more than something that will end up on your midsection, but as a drug to which you can easily become dependent. 

Snack on...but snack wisely!!!

Information based on “It’s All In the Brain: Unlocking the Secrets of Overeating with Neuroscience” by Mary Monroe, IDEA Fitness Journal, p44.

Tailgating Season is Almost Here!!

Football season is almost here.  Whether you are a college or NFL fan (or are in love with someone who is), you probably have been to at least one tailgating event or football-watching party.  As you know, those are the times of high quantities of food and drink.  Lots of dips, chips, burgers and beer.  Now that you are taking a healthier approach to life, you don't have to sacrifice your successes by bingeing at one of these events.

How can you satisfy that hunger for party food yet still control calories?  Try some variations on favorite recipes.  Here's a recipe for Sweet Potato Salad (from Fitness Magazine) which incorporates fruit and nuts in the mix:

• 2 cups cooked sweet potatoes, cut into chunks
• 1 medium apple, diced
• 1/2 cup diced celery
• 1/4 cup chopped walnuts
• 1/4 cup raisins
• 1/4 cup fat-free sour cream
• 1/4 cup fat-free salad dressing or mayonnaise
• 2 tablespoons fat-free milk

Combine the first 5 ingredients in a medium bowl. In a small bowl, blend sour cream, salad dressing or mayonnaise, and milk. Fold sour cream mixture into sweet potato mixture. Chill.

Or try White Bean and Turkey Chili (from Cooking Light Magazine):

• 1 tablespoon canola oil
• 2 cups diced yellow onion (about 2 medium)
• 1 1/2 tablespoons chili powder
• 1 tablespoon minced garlic
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
• 4 cups fat-free, less-sodium chicken broth
• 3 cups chopped cooked turkey
• 1/2 cup diced seeded plum tomato (about 1)
• 1/3 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 8 lime wedges (optional)

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

You don't have to sacrifice taste for nutritional success.  If you can't bring your own food to the party, then try to scope out the veggies and fruit.  Have a burger but skip the bun.  Watch out for the chips and salsa (unless they are healthier versions) because they can pack on the calories.  As always, be careful with the alcoholic beverages...another way to pack on the calories.

Snack on and cheer on your team this fall...just do it in a healthier way!!