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Snacking smart w/Tommy Europe

Thursday, December 15, 2011

Here’s How to Snack Smart
Everyone loves a good snack. But what defines "good"?

If your stomach starts rumbling and lunch is still two hours away, you're going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you'll feel dragged down and even more tired. Choose wisely, and you'll get the boost you need.

Before your next snack break, think twice about what you are about to eat and remember the following information when you're craving a snack!

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

Here are a few good options when you need an energy-boosting snack.

A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that's right - fats aren't always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.
Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you're exceptionally hungry, it's easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV, or not paying attention to what you're eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won't be tempted to stop at the vending machine or the nearest fast food chain.

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you're eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

  Member Comments About This Blog Post:

LOPEYP 6/4/2012 3:46PM

    I love Tommy!

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CHEPRBYTHEDOZN 12/15/2011 1:59PM

    GREAT article...thanks for sharing! Don't forget to grab yourself a snack while Roo is snacking,Momma!

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ETTEZEUS 12/15/2011 1:52PM

    I think I'll go have me a snack right now emoticon

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CASSIOEPIA 12/15/2011 1:45PM

    Wise words - isn't Tommy great!

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to remind me...

Wednesday, December 14, 2011

"Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein."
~H. Jackson Brown, Jr.~

  Member Comments About This Blog Post:

CANDIS799 12/15/2011 10:04AM

    Yeah, but they didn't have the Internet and email to distract them!!! LOL

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LIZZYP609 12/15/2011 6:48AM

    Very good!

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BLACKROSE_222 12/14/2011 3:44PM

    Fantastic quote and point - I love it.

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5% Challenge - week 2 begins

Wednesday, December 14, 2011

Week 1 challenge:
1. Make your food tracker public - enter your foods. - COMPLETED 6/7 days
2. Complete a minimum of 30 mins of exercise 5x a week. - COMPLETED 3/3 day
3. Blog your progress 3x a week. - COMPLETED

Week 2 challenge:
Create two goals for yourself - 1 for exercise, 1 for nutrition - record them in a blog
Continue last weeks challenges.

My exercise goal for this week is to do ONE workout that isn't walking or running.
My nutrition goal is to limit my fast food to one meal.

  Member Comments About This Blog Post:

CANDIS799 12/15/2011 10:05AM

    Totally doable! I think you'll be getting stars next week.

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CHEPRBYTHEDOZN 12/15/2011 9:04AM

    Good way to notch up the challenge! You're doing great!!!

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Challenge update

Tuesday, December 13, 2011

"You're not gonna win at everything but whatever you do, do not quit. Give it your all and go for it. As long as you don't quit, you always win." Amani/Amazing Race (third place team)

So, I *REALLY* need to find out how many calories I need to be consuming as a breast-feeding mother. I found a website that said 1800 and something but, when I entered that number on Spark, my other nutrients do not update. I need a breakdown. (kinda frustrating)

I've tracked every day so far except Saturday.
I've blogged three times and will probably write again before tomorrow is over.
I've exercised.... 128 minutes so far BUT that's only 3 workouts. I'll have to work out twice tomorrow to make my goal. TOTALLY doable. emoticon

  Member Comments About This Blog Post:

BLACKROSE_222 12/13/2011 12:03PM

    Great job!!!

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CASSIOEPIA 12/13/2011 8:06AM

    Thank you Penny!

Are you using the "Change goals" section to update your calories? It has always worked for me by going that route. You may need to lie about your calorie expenditure to make the range go high enough to accommodate the breast feeding calories used.

Now, with all the cardio you do in a week, and breast feeding, are you sure 1800 is enough?

Maybe fire off an email to Spark Coach Jen. She has recently had three children, and could give you some pointers on the tracker, etc.

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CHEPRBYTHEDOZN 12/13/2011 7:10AM

    Please remember this(I'm not sure if you breastfed your boys and/or cared about losing back then): Some of us breastfeeding mothers cannot/do not lose weight while nursing. The body is holding on to the fat to feed baby. It's hard, trust me,I know. But eat a variety of healthy food and move as much as you can and lil Roo will get what she needs to grow,you'll feel good b/c you're GIVING her all she needs to grow and when she's older and breastfeeding is minimal or she's on a bottle...whatever it is~you can back to doing what you know how to do in order to lose weight. I nursed 7 babies completely (no bottles til older) and couldn't lose weight any more than that initial 2 weeks after birth.
I worked hard to lose my weight after Daniel-I didn't make much milk and the poor baby was always hungry and took bottles from day one. Taking bottles(of not breastmilk) only decreases supply and it's a downward circle.
Hang in there,Girl! You're doing a great job-think about your before photo on your sparkpage...go look at it! You are no way near that so concentrate on filling yourself and Emily with healthy food and it'll be great!

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CARILOUIE 12/13/2011 5:32AM

    I love that quote!
Go go go go go go!

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LIC - second day...

Friday, December 09, 2011

As first days go, this one blew. Too many bad foods, not enough good. I did manage to drink all my water but 3 servings of fruit is.... emoticon
Anyway, day three begins in 9 hours.

  Member Comments About This Blog Post:

BLACKROSE_222 12/9/2011 12:06PM

    It's just one day! And it happens again tomorrow!

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    Hang in there,Momma! Today will be better. emoticon

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