25 Healthy Snacks

When you need a snack don't reach for chips or candy bars, try out these snacks.  They taste delicious, are easy to have on hand in your pantry and fridge, and quick and easy!

1. Air Popped Popcorn
2. Nonfat Cottage Cheese
3. Hard Boiled Eggs
4. Hummus
5. Peanut Butter
6. Fruit Smoothies
7. Almonds
8. Sliced Apples
9. Frozen Grapes
10. Orange Slices
11. Broccoli Florets
12. Green Salad
13. Cherry Tomatoes
14. Frozen Mangos
15. Sunflower Seeds
16. Soy Chips
17. Bean Salad
18. Tuna
19. Sliced Chicken Breast
20. Pickles
21. Olives
22. Sugar Free Jello
23. Nonfat Yogurt
24. Frozen Yogurt
25. Protein Bars

Potato Chicken and Fresh Pea Salad

Potato Chicken and Fresh Pea Salad

Serve warm or at room temperature, or chilled for maximum versatility.  Leftovers make and easy and satisfying lunch.

1 pound fingerling potatoes, cut into 1-inch pieces
2 cups fresh sugar snap peas
2 cups chopped skinless, boneless rotisserie chicken breast
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped red onion
2 T extra-virgin olive oil
2 T white wine vinegar
1 T fresh lemon juice
1 T Dijon mustard
1 tsp minced fresh tarragon
1 tsp salt
1/2 tsp freshly ground black pepper
1 garlic clove, minced

Place potatoes in a large sauce pan; cover with cold water.  Bring to a boil. Reduce heat and simmer 10 minutes or until almost tender. Add peas; cook 2 minutes or until peas are crisp-tender. Drain; place vegetables in a large bowl. Add chicken, bell pepper, and onion.

Combine oil and remaining ingredients, stirring with a whisk. Drizzle over salad' toss gently to combine. 

Yield: 4 servings (serving size: about 1 1/2 cups)

Super Fast Full Body Work Out

For those days when you only have a couple minutes to spare give this workout a try.  Don't take a break for more than a few seconds between each exercise to make it most effective. If you have enough time you can go through the entire cycle a couple of times.

1 SET:

50 Crunches

25 Leg Lifts

50 Bicycles

25 Squats

15 Sumo Squats

50 Calf Raises

100 Arm Circles (50 righ and 50 left)

15 Push-ups

50 Jumping Jacks

1 Minute Plank

10 Tips to Make It Fresh

Here are 10 great tips from  Cooking Light to help you make your meals delicious and fresh.

1. A sprinkling of chopped herbs or a squeeze of citrus enlivens just about any dish.
2. Many farmers' markets open in the spring, so take advantage of their local offerings.
3. Ask your fishmonger what seafood is in season, arrived recently and hasn't been frozen.
4. Create your own low-sodium convenience products; cook and freeze dried beans or roast bell peppers when you have extra time.
5. Minimally processed chicken, beef and pork have pure taste and minimal salt.
6. Combine fresh vegetables with starches for intriguing side dishes--cubed zucchini stirred into rice, for example.
7. Start a container garden of herbs or tomatoes on your patio or windowsill.
8. Most spring produce fares best when it is cooked only a few minutes, leaving its crisp snap intact.
9. Shop once or twice a week for fresh meats or fish to keep quality high.
10. Eating a variety of colorful produce leads to a healthful diet, so fill your plate with more fruits and veggies.

Ways To Be Healthy On A Roadtrip

There was a great article in Shape magazine this month where Jillian Michae's gave tips to stay healthy when you hit the road.  I know I stress over being on a trip yet still wanting to be health and thought her ideas were great so I just had to share them!

Tip #1: Map It Out.  Before Jillian even begins to pack for a trip she does some research.  She tries to make sure the hotel where she is staying will have a decent gym.  There are also airports that have fitness centers or yoga rooms-a new feature that is starting to pop up.  That way if your flight has a layover or is delayed you can get in a workout for a nominal fee.

Tip #2: HIIT, Then Run. Because of her busy schedule, Jillian's goal is to be in and out in 30 minutes.  Her strategy is to multitask using HIIT, or high-intensity interval training.  "I get up to 85 percent of my maximum heart rate and exercise at least two muscle groups at the same time with a combination of lunges, curls, squats and presses," she explains.  "I achieve my goal quickly so I'm free to enjoy the rest of my day, but I make that half our count."

Tip #3: Build Your Own Gym. On occasions where there isn't an available gym Jillian doesn't panic. " I turn the furniture in my room into my workout equipment," she says. For cardio, she does step-ups on a low coffee table or footstool, while a table or chair can work for triceps dips. Squats, lunges, push-ups, sit-ups, and planks can all be performed on the carpet. 

Tip #4: Go On Location. If you want to take a break from your normal fitness routine while you are on vacation then just stay active on your trip and take cues from your locale. "If  you're going to a place like Hawaii, take a surfing lesson, bike one of the craters, or hike the trails," she says.  "Heading abroad? Pack some cross-trainers and wear them while sightseeing.  You're in an amazing city--don't just sit there like a bump on a log.  Tour the town. You burn a lot of calories when you're walking all day and there's no better way to experience the landscape.

Tip #5: Pack Smart Munchies. To curb the urge to splurge, Jillian always carries along her own healthy snacks. "What I include depends on how long my journey is," she says. "If it's just a day, I bring hard-boiled eggs, organic cheese sticks, and chili-lemon almonds I get from the farmers' market.: On lengthier trips Jillian remembers to grab packets of instant oatmeal that she can make with water from the hotel rooms coffeemaker.  "That way I can avoid the usual breakfast traps like Danish and doughnuts."

Tip #6: Don't Let The Road Kill Your Diet. Not matter how prepared she is, sometimes Jillian has to resort to "unhappy" meals while traveling.  "I try to make the best choices in a bad situation," she says. "Even those roadside mini-marts have healthy food options." In a pinch, she recommend reaching for yogurt or raw or dry-roasted nuts.  And when you stop for a full meal, seek out one of the steakhouse chains.  "I can always get a piece of grilled fish and some vegetables," says Jillian. "Road food doesn't have to be a disaster--and occasionally you'll find some that's pretty good."

Tip #7: Get Back in Gear. If you do bring a few unwanted pounds home don't beat yourself up.  The best thing you can do for your body and your mind is to resume your regular routine immediately, scheduling a workout for the day after you return. "You just had a great time on a vacation," says Jillian. "Now you need to get your butt back in gear and move it. Full throttle."

10 Tips To Make It Fast

Here are 10 tips from Cooking Light to remember when you are trying to get a healthy meal on the table fast.

1. Use a food processor or mini chopper to quickly chop, slice or shred onions, potatoes, celery or carrots.
2. When cooking in a skillet, allow the pan to preheat while you season the food to go in it.
3. Lean, healthful cuts such as flank stead and pork tenderloin cook in less than 30 minutes.
4. To save prep time, purchase precut vegetable and packaged pre-washed salad greens.
5. Choose portion-sized boneless cuts--chicken breasts or thighs, pork chops, or fish fillets.
6. Thing ahead.  Grill more chicken breasts than you need and freeze the rest for later.
7. In general, when you're in a hurry, stick to sauteing and broiling instead of roasting or braising. 
8. After sauteing chicken or pork in a skilled, deglaze the pan with chicken broth or other liquid for an easy sauce.
9. Turn to quick-cooking starches for go-to sides; couscous, egg noodles, and polenta.
10. Start longer tasks first and complete shorter ones in the meantime.

Fast and Fresh: Cilantro-Lime Chicken with Avocado Salsa

Sometimes you just don't have a lot of time to get dinner on the table.  That makes things difficult when you are trying to feed you and your family healthier meals and you don't want to just run out and grab some take-out.  These fast and fresh recipes from Cooking Light are delicious and healthy and you can have them on the table in 30 minutes or less.  Give them a try, you will love how easy and delicious they are!

Cilantro-Lime Chicken with Avocado Salsa

A three minute dip into a pungent marinade is all that you need to put big flavor into chicken breasts.  Serve with rice.

Chicken:
2 T minced fresh cilantro
2 1/2 T fresh lime juice
1 1/2 T olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 tsp salt
Cooking Spray

Salsa:
1 cup chopped plum tomato
2 T finely chopped onion
2 tsp fresh lime juice
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 avocado, peeled and finely chopped

To prepare chicken, combine the first 4 ingredients in a large bowl; toss and let stand for 3 minutes.  Remove chicken from marinade; discard marinade.  Sprinkle chicken evenly with 1/4 tsp salt.  Heat a grill pan over medium-high heat.  Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Yield: 4 servings (serving size: 1 chicken breast and about 1/4 cup salsa)