Snack Smart

(CARLSBAD, CA) - It’s time to give snacking a break. Associated with weight gain, snacking is usually the first casualty of any diet. But snacking in and of itself is not a bad thing. In fact, eating small meals throughout the day is a great way to keep your blood sugar from spiking and plummeting, which also helps to keep your energy and your appetite in line.

The challenge is to be a smart snacker. The following strategies can help:

— Avoid snacking on processed starches and sugars. Often identified as the “bad carbs,” these foods are digested quickly and leave you craving for more within a couple of hours.

— Get in the habit of packing your own snacks so that you’re not at the mercy of vending machines when hunger hits. Have a supply of non-perishable goodies like nuts, dried fruit, whole-wheat crackers and natural peanut butter ready at home. Before you head out the door, grab a small plastic bag and fill it with one of these treats. If you have access to a refrigerator at work, take some carrots and dip, low-fat yogurt and string cheese to the office with you. 

— Plan on eating a healthy snack mid-morning and mid-afternoon. When you plan on snacking, you’re more likely to eat the right foods and to avoid overeating at your next meal. Also, try to get a healthy ratio of “good carbs” (whole grains, fruit, vegetables), protein and fat in every snack. For example, a half of a whole wheat bagel spread with natural peanut butter.

— Avoid mindless munching. Even when snacks are healthy, you should be aware of portion sizes. Don’t eat from an open jar of peanuts or a full bag of dried apricots. Instead, prepare a serving and put the main container away before you begin eating.

— Be aware of the beverages you are consuming. Soft drinks, specialty coffees and juices are high in sugar. You’re better off drinking water with a slice of lemon or lime for flavor.

Even with the best-laid plans, you can end up battling cravings. When that happens, don’t despair. Trick your taste buds with the following substitutions. When you’re hankering for:

— chips, try nuts or air-popped popcorn, which provide fiber and fewer calories per serving.

— ice cream, make a fruit and yogurt smoothie. Use frozen banana slices and frozen berries for a cool, thick consistency.

— sweets (candy, cakes and cookies), eat dried fruit, sugar-free pudding or gelatin, or whole grain cereal with skim milk.

— chocolate, drink a lowfat chocolate milk and raspberry smoothie.

Sometimes exercise can delay that urge to overeat. While you do the following single leg squat you can determine if you’re truly hungry or if boredom or habit is triggering your eating.  This exercise can be done virtually anywhere, even while watching TV! 

Stand tall with your feet hip width apart, and your knees and toes pointing forward.  Reach your arms forward, lift your left foot, and rest your heel on the floor in front of you for balance.  Slowly lift your left heel as you bend your right knee and lower your hips toward the floor.  Keep your weight in your right heel and “sit” your hips back as you bend.  Your body should stay lifted tall as you perform 10 to 15 repetitions on each leg. 

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com