Snack It Up

Nutritious food doesn’t have to be revolting. Step away from the celery and toss away the lettuce. It’s time we introduce you to some real food.

Eating healthy is not overrated. In fact, certain nutrients are key components in maintaining a healthy body. What is overrated? Eating like a rabbit.

Check out some fun—but still healthy—alternative snacks.

1. POPCORN. Served plain and simple or sprinkled with dark chocolate shavings. Either will do. Both are tasty.

2. SWEET TOAST. Rye or whole-grain toast topped with low-fat cream cheese and dried cranberries could almost be mistaken for a strudel. Try this for an early morning boost or a late-night snack.

3. APPLE SLICES. Dip these fellas in a tablespoon of almond butter and you’re good to go. Apple pie? Never heard of it.

4. VEGGIE PLATE. If you just can’t resist celery, at least make it interesting. A half cup of low-fat cottage cheese mixed with chives and pepper make for a great dipping sauce to accompany vegetables.

5. TRAIL MIX. Make up your own personalized concoction. Almonds, dried tart cherries, blueberries, oh my!

6. HARD-BOILED EGG. Sprinkled with freshly ground pepper, you could store a few backups of this no-mess snack in your refrigerator to enjoy tomorrow.

7. YOGURT JAM. Mix one tablespoon of jam with one container of non-fat plain Greek yogurt.

8. HUMMUS DEVILED EGGS Half some hard boiled eggs, and discard the yolks. Instead, add two teaspoons of hummus to each half, and sprinkle with hot paprika.

9. STRING CHEESE You don’t have to fry the cheese to use marinara sauce. Mozzarella cheese served with red sauce is still a win in our book of tasty treats.

10. PEANUT BUTTER POPSICLE. Cut a banana lengthwise, and spread one teaspoon of natural peanut butter on each side. Sandwich together, wrap in plastic and freeze for four hours. Dessert is served. You’re welcome.

Snacking Guidelines

Need help coming up with your own selection of yummy treats? Follow these mini-meal guidelines and see what amounts to a healthy snack.

› 150 to 250 calories

› 3 grams of fiber

› 5 grams of protein

› No more than 12 grams of fat

Note that hitting and maintaining all of these markers per day will be difficult. Aim for overall balance. For example, if one snack is a little high in sugar, know that your next snack should have less. Sources: realsimple.com, womansday.com

Just Breathe

When it comes to exercising, there isn’t one method of breathing that suits all routines. Check out these expert tips to improve your activity.

Stretching

The point of stretching is all about loosening up. Focus on inhaling deeply—the exhale will naturally follow. This method will relax your muscles for a better stretch and lower your risk of pulling anything.

Yoga

Hu ng and pu ng at the gym is never a good sign. A key element in the transport of oxygen to the lungs and muscles during your workout is found in the way you are breathing.

Vinyasa, the most popular form of yoga, translates to “breathe for movement.” Breathe in and out smoothly and deeply through the nose while constricting the back of your throat, so the rhythm of your inhaling and exhaling matches your movements.

Weight lifting

Want the secret to successful gains? Here it is: Exhale sharply upon exertion. Refrain from holding your breath, as it puts unnecessary pressure on the abdominal wall.

Boxing

Long and complete breaths through the nose will usually do the trick. You’ll want to keep your jaw locked the whole time for protection, so try to avoid breathing through your mouth.

Pilates

Each time you inhale, your diaphragm should be engaged so it pushes down and expands the torso. Each time you exhale, the diaphragm should relax and move up. This technique is about breathing as deeply as possible.

Running

Avoid rapid and shallow breathing at all costs during cardio workouts. Focus on slow, controlled breathing in and out through the mouth. Take in full inhales and exhales as much as possible.

Cycling

Your heart rate will elevate if you prematurely inhale and don’t allow yourself to fully exhale. Breathe smoothly throughout your workout, and lengthen your torso by straightening your spine. This will allow your lungs to fully expand.

Recovery

Post workout, focus on filling and emptying your abdomen with each breath rather than raising and lowering your chest. This allows more oxygen into your lungs and helps you regain energy.