7 Healthy Snacking Tips to Get You Through the Week

By Sharon Richter

When late afternoon rolls around, are you out of steam and looking for a snack? I hope so! If you ate a balanced breakfast and lunch, the food should be just about broken down, which means late afternoon is the right time for a boost of fuel for your body. Most of us tear open a bag of chips or head to the vending machine for a candy bar or bag of cookies, but these items will only provide instant gratification and are missing crucial nutrients to keep us going.

Here are some tips on what to look for in a healthy snack (along with some examples of the best ones to keep on hand for your upcoming busy days):

1. Protein will always help keep you full, so think about turkey jerky and/or low- or non-fat dairy products like Stonyfield Organic Greek yogurt or low-fat cheese.
2. Munching is always satisfying. It's more satisfying to chew our calories rather than drink them in a sweet soda or fruit drink. For a crunch, bring a snack bag of cut-up vegetables such as jicama, carrots, peppers or sugar snap peas.
3. If vegetables don't work for the crunch, try a portion-controlled low-fat and low-calorie chip like Pop Chips. They are popped, not fried!
4. Still craving afternoon sweets? Do it with a well-portioned protein bar like Balance Bar Dark Chocolate. Balance Bar offers a balanced 40-30-30 ratio of carbohydrates, protein and fat designed to provide you with the lasting energy you need to keep going all day.
5. Take some advice from squirrels: Nuts are one of the best items to snack on! They are packed with nutrients and loaded with healthy fats to keep you full. If you are not the biggest nut fan, try a nut butter such as Justin's peanut butter, which is available in individual squeeze packs. They are the perfect portion-controlled snack to grab on your way to work. Plus, one squeeze pack has eight grams of protein to help fight off hunger. Enjoy a pack with a sliced apple -- and remember to keep the skin on for extra fiber.
6. Maybe you crave a snack that is salty and sweet? Try some dried fruit -- two tablespoons of goji berries mixed in with two cups of air-popped popcorn is an excellent snack. These berries are loaded with antioxidants, and air-popped popcorn is a great low-calorie snack.
7. Did you know that the yolk of an egg is a great brain food? Try a hard-boiled egg for a snack. Limit the yolks to five per week if you have high cholesterol.

The key to healthy snacking is to have a bunch of these on hand so you don't end up stuck hungry somewhere and feeling that you need to make an unhealthy choice. Stock up your car, purse, gym bag, desk or wherever you are with a variety of great snacks!

Enjoy, and snack on!

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7 Tricks to get more Fibre in your Diet

Fibre is my number one nutrient to become (and stay) lean and healthy.

Studies show that increasing dietary fibre can reduce your risk for diabetes and other diseases, aid fat loss and result in lower body weight. Fibre can also increase satiety, help balance blood sugar levels and protect against stroke.

Here's the part that might surprise you: I recommend 50 grams fibre a day. Since the recommended fibre intake according to the Centers for Disease and Control Prevention is between 25 to 35 grams for adults, people tend to look at me incredulously. "Fifty!?" they ask. Yes, I recommend 50. To err on the side of caution, be sure to talk to your doctor about it.

Here are seven strategies to help you incorporate more fibre-rich foods into your diet:

1. Bump Up Your Leafy Greens

Spinach, kale, and other leafy greens contain maximum fibre and nutrients with minimum calories. Salads make an ideal way to eat more greens. You can also use strong, large lettuce leafs such as Romaine and cabbage as alternatives to wheat wraps for sandwiches. I even throw raw kale into my protein shake for breakfast: you won't taste it in there!

2. Increase Your Cruciferous Veggies

Besides providing vitamins, minerals, and cancer-fighting nutrients, cauliflower and other cruciferous vegetables come loaded with fibre. For example, raw Brussels sprouts and broccoli pack 3.3 and 2.4 grams of fibre (respectively) per cup. Cook them in a little coconut oil to help your body better absorb their fat-soluble nutrients.

3. Berry Your Routine

Berries are my favorite fruit because they're lower in sugar and higher in nutrients. Raspberries top the list with an impressive 8 grams of fiber per cup. I throw frozen berries into my protein shake every morning. For a fibre-loaded healthy dessert, top fresh berries with cinnamon and sliced almonds.

4. Include More Beans and Legumes

I'm totally on board with the benefits of a whole food Paleo-type diet. But I differ from many Paleo eaters in that I also eat legumes, a rich source of nutrients and fibre that also create variety on your plate. One cup of cooked lentils provides almost 16 grams of fibre, and other beans aren't far behind.

5. Slow-Release Starchy Carbs

Swap white potatoes and rice for fibre-and-nutrient-richer carbs like sweet potatoes and quinoa.

6. These Foods Earn "A+"s

Artichoke and avocado are my 2 "A+" foods for fibre. A medium artichoke and 1 cup of avocado each pack an impressive 10 grams of fibre, plus they make everything from salads to grass-fed burgers taste better.

7.Go Nuts

In addition to being excellent sources of healthy fats, protein, and nutrients, nuts and seeds are also a great source of fibre. A quarter-cup of almonds provides about 4 grams of fibre. Add one tablespoons of freshly ground flaxseed to your protein shake, and you'll get 2 grams of fibre.

"I'm Just Not Meeting my Quota Today..."

I get it. Some days you'll be traveling, stranded at an airport, or otherwise unable to get 50 grams of fibre from the foods you're eating. That's why I also recommend a professional-quality fibre-blend powder to meet your quota.

Here's a little trick to reduce your appetite and eat less at your next meal: Blend a tablespoon of freshly ground flax seed or a fibre supplement into a tall glass of water about 20-to-30 minutes before your meal.

Read more here.

7 Reasons You Don’t Meditate, Even Though You Know You Should

This interesting Meditation article is from Jessica Ainscough (aka; The Wellness Warrior).

Meditation is one of those things that once you’ve carved out a daily practice, you can’t imagine not having it in your life. But before that, when your desire to catch some OMs is born of reading books like Eat Pray Love or anything by Louise Hay, and looking at calming images of people sitting poised against a lush green forestry backdrop, meditation can often be something that brings up an inner battle of excuses.

Here are some common ones, along with explanations about why they don’t really exist:

1. “I don’t have the time”

This is ironic. You may feel like you’re wasting time by just sitting around and doing nothing, but it’s quite the opposite. Regular meditation creates space in your mind, heightens your concentration levels, and helps you cope with stress. Meditation actually helps you get more done in the time you have. We all have the same time. It’s just that we all have different priorities, which is why some people are happy to allocate hours each day to meditation and others only commit to half an hour, 20 minutes, or even 10 minutes. If you really can’t justify an extended period of time, just sit in meditation for the longest amount that you do have. Even if this is just 10 minutes, five minutes, or even 60 seconds – your body and mind will love you for it.

2. “I don’t know how”

We place far too much pressure on what meditation should look and feel like. If you can sit or lie down, close your eyes, and breathe in and out, you know how to meditate! That is basically all it is. Sure, you can get fancy with mantras and what not, but basic (brilliant) mindfulness meditation has no goal other than sitting still and being comfortable with having nothing to distract you from your own presence. This can be tough at first, because we’re not used to having so little to do, but it’s really that simple. If you really don’t know where to start, download a guided meditation or go to a class.

3. “I can’t sit still”

The fact that your mind wants you to check the clock, scratch your arm, or get up and check that the hair straightener / stove / iron is switched off just means that your ego is challenging you. Meditation is all about silencing the ego (the internal chatter that keeps you playing small), so therefore the quieter you are, the louder the ego will be. The more you practice meditation, the more you breathe past your ego, the easier it will be to sit still. If you can’t sit still because it hurts your back or your legs, try lying down or invest in a meditation stool (this purchase changed my life).

4. “I can’t switch my mind off”

This is exactly why you should meditate. It doesn’t matter if you can’t clear your mind of all thoughts. It doesn’t even matter if your mind continues to race the whole time you’re sitting there. It’s called a meditation “practice” for a reason; we are not supposed to be perfect. Just keep at it. Whenever you notice that your mind is getting carried away with thoughts and stories, just keep bringing your attention back to your breath, to the sounds you hear around you, and to the sensations within your body.

5. “I find it boring”

Of course you do. When you’re so used to watching TV, while you’re working on your laptop, and sending text messages from your phone all at the same time, of course meditation is going to be boring. That is until you surrender to the activity. Realise that there is so much beauty in silence and stillness, and allow yourself to feel the subtle power creep up from within you.

6. “It scares me”

If you’ve never tried meditation, this may sound like a strange excuse. However, many people don’t go back for seconds after they’ve tried and felt the internal fear that can creep up on you when meditating. This fear is often felt because we’re not used to sitting with our feelings and emotions without employing an external force (like food, TV, alcohol, drugs etc.) to numb them.

This feeling can be incredibly overwhelming at first, and you may want to flip your eyes open because it makes you feel so uneasy, but just stick with it. Don’t try to control anything. Feel the fear in your body, breathe into it and allow it to move through you. Then bask in the fuzzy warmth that will follow.

7. “I keep wondering when the time is up”

Set an alarm. I put my phone on airplane mode so that I won’t be interrupted and then set the timer for however long I want to sit for.

So there you have it. You see; there’s nothing in the world that can truly stop you from meditating. If you really want to do it, you can and you will. Don’t wait for the right time or the right environment. Regular meditation will allow you to tap into your intuition, develop a deep trust in yourself, live in the present moment, and have clarity and peace in your every day life. What is happening in your outside world is a direct reflection of your internal environment. Meditation is a powerful tool for creating the life you want to be living.

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7 of the Best Body Weight Exercises

Squat

One of the best exercises is also one of the most natural (just watch a baby sit). This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform this exercise correctly.

Pushup

This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don’t flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.

Bridge

The bridge (also called a hip raise or extension) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.

Lunge

Start with feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.

Plank

The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.

Single Leg Deadlift

This is one of the best hamstring, glute and core exercises, and it works the muscles on the backside of your body that are typically ignored. Stand on one leg with your knee slightly bent, and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, then return to the start. Do all reps, and then switch legs and repeat.

Burpees

The great thing about burpees are that they combine cardio and strength into one exercise. A burpee is a complex total body exercise that will work your upper and lower body at the same time with a strong focus on the core. For an added cardio punch, add a full standing jump into the mix before the squat.

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