Grab-and-go instead of a meal? 

6 smart snack choices

Just a few decades ago, a snack was a plate of freshly baked cookies and a glass of milk for hungry kids just home from school.

Times have changed.

Today, a whopping 90 percent of adults say they eat snacks every day — and, studies show, a huge number of us are choosing snacks over regular meals three to four times each week.

This is especially true of millennials, who, like many busy grown-ups, love the ease of grab-and-go snack foods and are driving the snack-at-mealtime trend.

Snacking at mealtime is fine if you're grabbing healthy options. But noshing on chips and soda doesn't pack much nutritional value. Nor will it keep you feeling full and satisfied — and that can lead to more snacking.

Here are six ways to be sure your snacks are nutritious and satisfying:

1. Choose a healthier chip.

If you love chips, go for the whole grain, baked types and dip them into hummus. Or make your own dip by adding a little onion soup mix into plain Greek yogurt.

The hummus and yogurt add protein that will help you feel more satisfied.

2. Grab some raw veggies.

Better yet, ditch the chips and dunk chopped carrots, cucumber, jicama, and sugar snap peas into your dip or yogurt. It packs more crunch and a wealth of nutrients and fiber.

3. Be smart about your energy bar.

Some energy bars zap your energy rather than re-fuel you. Choose the right one by reading its ingredients and making sure it contains a combo of protein (at least 4-5 grams), healthy fats (derived from nuts and not trans fats), and carbohydrates — derived from whole grain and fruits instead of from a variety of sugars.

Enjoy your bar with a cup of skim milk or an iced coffee filled with skim milk to make your grab-and-go meal feel more rewarding.

4. Jazz up your yogurt.

Yogurt is a great option and if you go Greek, it's even healthier. Greek yogurt contains twice the filling protein of regular yogurts.

Add some fresh fruit or chopped nuts to boost the nutrients — and give your mouth a chewy, more satisfying texture.

5. Make a super smoothie.

Commercial smoothies made with sugars and syrups may give you a vitamin jolt, but they'll also send blood sugar levels on a roller-coaster ride. Skip the store-bought stuff and blend your own using banana or mango. Add veggies, Greek yogurt or skim milk and some ice. You'll save calories and smooth out your mood.

6. Keep nut butters on hand.

Stock your desk drawers with packets of almond, walnut or other nut butters. Pair the nut butter with a crunchy apple and some whole grain crackers. The fiber, healthy fat and protein will stave off hunger and keep you satisfied.

Source: http://www.today.com/health/grab-go-instead-meal-6-smart-snack-choices-t62596

Working Shift Work & Staying on Track

As Promised By The Fat To Fit Radio Show...

Working Shift Work & Staying on Track

Working shift work can take a toll on your physical health and well-being, causing disruptions in sleep, diet and exercise. Creating a strategy for proper nutrition, self-care and exercise will help you drop pounds and achieve a healthy weight.

DIET

Diet is responsible for 80-90% of your success or failure when it comes to staying healthy. You don’t need to freak out if you miss a workout after a long night shift, but you gotta take care of yourself while you are working with your nutrition. Losing weight means creating a calorie deficit. Reduce your caloric intake by 250 to 500 calories for a healthy weight loss of 1 to 2 pounds a week. It can be hard to turn down sugary snacks and fatty foods when you are tired, so planning and prepping healthy food is essential if you work the night shift. Eating snacks and meals that consist of complex carbohydrates, protein, healthy fat, fruits and vegetables helps you maintain your sugar levels and energy throughout the night. Skip the candy and soda, and opt for nutritious snacks. Peanuts, fruits, hummus and vegetables, whole-grain crackers, low-fat yogurt and fruit smoothies are all examples of easy and nutritious food.

SLEEP

 A lack of sleep slows down your metabolism, makes it harder to turn down foods that pack on the pounds and zaps energy to exercise. Switching off your phone and avoiding sensory stimulation after work helps your body transition into sleep mode. Reading a book, calling a friend or watching a movie may help you unwind, but they can prevent you from getting much-needed sleep. Resting in a dark, cool and quiet room allows your body go through uninterrupted sleep cycles.

EXERCISE

Creating an exercise plan specific to working the night shift will help you lose weight. Too much stimulus before bed may interfere with your sleep, and exercise may keep you up. Going to the gym on your way to your shift is a way to schedule exercise into your daily routine. If you don't want to go to the gym, slot time at home to run, do a workout DVD or lift weights. Doing 150 to 300 minutes of cardio and two or three resistance-training sessions each week will help you drop pounds. While shift workers, such as nurses and fireman, may not have a lot of predictability in their day, small efforts do contribute to weight loss. Jump rope, take a quick walk or do jumping jacks during a break.

Bruen, Judy. "How to Lose Weight Working the Night Shift". Live Strong. Jan. 8, 2014. Web. Jan 15, 2015. "http://www.livestrong.com/article/49307-lose-weight-working-night-shift/".

The Truth About Smoking

As Promised by the Fat To Fit Radio Show...

The Truth About Smoking

Smoking harms nearly every organ of the body and causes many diseases. Smoking can reduce the health of smokers in general. Quitting smoking will add years to your life. Smoking causes more than 480,000 deaths each year in the United States. One in five deaths is related to smoking. In comparison to HIV, illegal drug use, alcohol use, motor vehicle injuries, and firearm-related injuries smoking causes more deaths than all of those combined. More people in the United States have died prematurely from cigarette smoking than in all the wars fought by the United States during its history. Smoking causes about 9 out of 10 of all lung cancer deaths in men and women. More women have died from lung cancer each year than from breast cancer. Smokers are more likely than non-smokers to develop heart disease, stroke, and lung cancer. Smoking causes diminished overall health. Smoking can make it harder for a woman to become pregnant and can also affect her baby's health before and after birth. Smoking can also affect men's sperm which can reduce fertility. One of the most harmful things you can do to your body is smoke. Live a healthy and happy life smoke free!