5 Healthy Snacks that help you Slim Down

Are you looking for healthy but sweet snacks to satisfy your ravenous sweet tooth?

Deprivation only leads to disaster but on the other hand, who says you can't eat healthy with your snacks???

The snacks below strike the balance between indulgence, portion control, and healthy ingredients. Even better, they're very quick and easy to make!

Five Healthy but Sweet Snacks

1. Peanut Butter and Banana Sandwich

Calories - 350

Great for an energy boost. Use 2 slices of whole grain bread. Slice half a banana (or less), layer on top of 1 tbsp (or less) of natural peanut butter (natural peanut butter contains no hydrogenated oils). Sprinkle with cinnamon or dark chocolate chipits if you want to add something special to it. For people with peanut allergies you can also get almond butter.

2. Yogurt Parfait

Calories - 150

A yogurt parfait can be just as good as ice cream on a summer day. Use 1/2 cup plain non fat yogurt. Slice 1/2 apple, sprinkle raisins, walnuts and a bit of flax meal. Speaking for myself, my favourite thing to sprinkle is granola. Don't have yogurt? Try cottage cheese instead.

3. Fruity Cottage Cheese

Calories - 200

High in protein, low in fat. Makes a good light meal. 1/2 cup 1% cottage cheese, 1/2 sliced mango, raisins. *can also be substituted with yogurt! No mangoes handy? Use bananas, berries or apple slices.

4. Dried Fruit Trail Mix

Calories - 250

Great for energy, healthy fat and fiber. 1/4 cup dried fruit (apricots, strawberry, cherries), 1/4 cup almonds, and a sprinkling of raisins and shelled sunflower seeds.

5. Cereal

Calories - Approx 180 - 250 depending on brand.

A healthy cereal satisfies the craving for food, and is fortified with vitamins, and when served with skim milk adds extra protein and nutrients. My personal favourite is Kellogg's VECTOR cereal because it is chock full of vitamins.

I am also a big fan of VECTOR protein bars, which is a good quick protein snack. Both the bars and the cereal can be found at CostCo and similar bulk stores if you are looking to save a few dollars.

Vegan Smoothies and Rock Climbing

One of my personal hobbies is rock climbing. Thus when I found the video further below about an indoor rock climbing vegan who makes vegan smoothies and enjoys rock climbing, well, I just had to share it.

Now obviously freehand climbing (with no rope) is more dangerous, so I don't recommend it for amateurs. If you are new to rock climbing I suggest sticking to easy to climb areas, indoor rock climbing, or climbing with all the right gear and a friend who is an experienced climber.

As exercises go rock climbing is fairly frugal and isn't going to cost you a lot to get into it. Compared to a 1-year gym membership it is quite cheap.


Wow! That girl drinks a lot of smoothies!

Personally I add skim milk to my smoothies for the added protein and milky goodness. Sometimes I also make high protein smoothies by adding whey protein powder.

My favourite smoothies to make are strawberry / raspberry with vanilla flavoured whey protein.

Movember and Prostate Cancer

I just finished shaving off my beard - and my mustache.

I was tempted to grow a mustache for Movember (to raise awareness for prostate cancer and other male cancers), but I changed my mind because every time I have done so my mustache is so itchy it annoys me. (I even tried using conditioners and other things on it to make my mustache softer, but they don't work well enough to suit my needs.)

The Movember Foundation encourages men to be aware of any family history of cancer, to have an annual checkup with their doctor and to adopt a healthier lifestyle - all things which I heartily support for both men and women.

However since I am not growing a mustache myself I have instead decided to write a post - this one - promoting healthy food and some interesting facts / statistics.

The average person has cancer 40 times during their lifetime, the difference is that usually your body fights it off. As you get older however and toxins build up in your body the toxins make it more difficult for your body to fight off the cancer growing inside you. When it gets really bad the cancer becomes malignant and life threatening by shutting down one or more of your body's vital organs.

The connection between toxins and cancer growth in the human body are well documented. Alcohol, cigarettes, and other sources of toxins can build up the amount of poison in your system that leads to cancer.

So how do you get rid of these toxins?

The easiest and most effective way is through a healthy diet which includes lots of green vegetables. Foods like spinach, broccoli, peas, cabbage, lettuce, asparagus, brussel sprouts, etc. Other types of vegetables are also good, as long as they are high in alkaline.

Another thing that is super effective against cancer is Green Tea. A single cup of strong green tea has more alkaline than two cupfuls of broccoli.

Lastly you will want to avoid foods you know to be carcinogenic. Foods that are burnt for example contain carcinogens, so try to avoid eating meat that is burnt. Well done is good, but avoid any burnt pieces.

Which means that even if you cannot grow a great mustache like Tom Selleck, Burt Reynolds, Sean Connery, George Clooney, Hulk Hogan and others well then at least you can still eat and drink healthier - which in turn will decrease your chances of developing prostate cancer and similar cancers.

Want to learn more about this and similar topics?

Just Google something like green tea prevents prostate cancer and learn more!

Eat Simple, Eat Small, Weigh Less

I try to write a lot about nutrition on here because that is often the biggest Achilles heel that people are facing when their goal is weight loss.

However the problem I find with writing about nutrition is trying to NOT sound preachy. I don't like preaching to people because it feels like I am trying to convince them to do something they don't want to do.

In the back of my head I sometimes even imagine what a 12 year old version of myself would say. "Booo! I hate vegetables! Give me more bacon!!!"

And sometimes the 12 year old in me wins, and I have bacon maybe once per month.

But if you consider I eat approx. 90 meals in a month - and the vast majority of those meals are healthy meals - I would argue I am winning most of the battles - and therefore winning the war.

And that is the piece of wisdom I want to pass on to other people out there struggling to control their inner 12 year old. Yes, you can still have bacon. But try to make it part of a healthier overall meal (like making a bacon, lettuce and tomato sandwich), keep the amount of bacon you eat relatively small. And don't go back for more.

Now take that philosophy and apply it to many of your other more unhealthy meals that you might enjoy.

#1. Pile on the lettuce for every hamburger you make for yourself.

Or if at a restaurant, ask for EXTRA lettuce on your hamburger. Pile it on there! Same with other healthy veggies you enjoy, get more of those on your menu item of choice.

#2. Learn how to make FAST HEALTHY FOOD. Examples below:

Pita Pizza. Spread canned diced tomatoes on a pita and season as you like, with pepper, basil, oregano etc. Spread a thin layer of shredded cheese. Add the toppings of your choice. Jalapeno peppers, mushrooms, green/red pepper, spinach diced onions and mushrooms are a few suggestions. Bake at 350 F for 4 to 5 minutes.

French Lunch. At the grocery store grab a whole grain baguette or bun, cheese and red grapes. This small meal is loaded with nutrition: Fiber, anti-oxidant fruit, healthy fats and protein. Remember to eat just a small amount of cheese.

Egg Muffin. Microwave an egg for 1 min in a cup. Add to a toasted whole grain English Muffin with a bit of cheese, thinly sliced turkey (or veggie alternative) and tomato. Season to taste.

Cottage Cheese. A good sized portion of cottage cheese (3/4 cup is ideal), diced tomatoes, and chopped scallion. Add some pepper. It is high protein and you will feel surprisingly full! Still hungry? Eat it on a slice of toast or with a side of carrot sticks.

Sandwiches. Learn how to make some unusual and tasty sandwiches that maybe you have never tried before. Apple slices, tomatoes, berries and more can make for some interesting, fast and healthy sandwich alternatives. Best served on whole grain bread.

#3. Eat Healthy Snacks Regularly.

It doesn't matter if it is apples, veggies, oranges, grapes or whatever. My personal favourite is carrot sticks. Just stock up on your favourite healthy snacks and make them your go to at 10 AM, 2 PM, and 8 PM so you are eating healthy in between meals.

#4. Always remember the Small Portions Mantra.

You don't have to eat like a pig to fill yourself up. Try eating smaller portions and eat healthy snacks in-between meals. What you will learn over time is that you will eat less during the larger meals if you are eating healthy snacks in between. With time your stomach will also shrink in size and it will take less food to fill you up and mentally you will realize you don't need large amounts of food.

#5. Break your Cravings for Carbs.

Try going on a low carb diet for 30 days and see if you break your cravings. That means only eating small portions of bread, pasta, rice, sugary foods. In 30 days your cravings for such foods should be diminished. Your goal during this is to stabilize your diet by introducing more healthier food into your diet and using those foods as your source of energy instead of heading straight for the high carb / high sugar foods.

#6. Learn How to Grocery Shop Healthy

Eating healthy doesn't have to mean a trip to an overpriced specialty food store, surrounded by items you have never heard of. Your normal grocery store has everything you need. Healthy nutrition can start with the staples you have on hand, and foods that are readily available in the corner store. Eating healthy means you can eat more often, feel satisfied, and lose the weight you have been wanting to drop. All while eating healthy foods that you already enjoy - you just need to learn how to utilize those foods more and buy them more often.

Food Motivation Quotes

"You wouldn't choose to eat poison would you? So why would you choose not to eat healthy?"
- Charles Moffat

"I do the same exercises I did 50 years ago and they still work. I eat the same food I ate 50 years ago and it still works."
- Arnold Schwarzenegger

"One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating."

- Luciano Pavarotti

"Shipping is a terrible thing to do to vegetables. They probably get jet-lagged, just like people."

- Elizabeth Berry
"When baking, follow directions. When cooking, go by your own taste."

- Laiko Bahrs

"It's bizarre that the produce manager is more important to my children's health than the pediatrician."

- Meryl Streep

"The bagel, an unsweetened doughnut with rigor mortis."

- Beatrice & Ira Freeman

"We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons."

- Alfred E. Newman

"Tell me what you eat, I'll tell you who you are."

- Anthelme Brillat-Savarin 

Extreme Heat effects your Workout and Diet

When it gets super hot and humid in Toronto you're going to be sweaty, cranky and tired. So how do you beat the heat and still manage to eat properly and get a good workout?

Today we are going to do some ol' fashioned myth busting when it comes to exercise and eating healthy in the heat. And give you some healthy tips along the way!

#1. Is it really hot enough to fry an egg? No, not really. And seriously, would you even want to eat the egg? Stick to frying your eggs in a pan instead.

#2. Does the heat actually make you more tired? Yes. Heat is very draining on your body and it uses a lot of your active energy just to try and cool your body down. Which means if you have air conditioning you will be able to sleep better at night.

It isn't just the heat however - it is also the humidity. Which means a dehumidifier in your bedroom can also help you to sleep better. And better sleep = more energy the next day and less likely to binge on sugary foods to boost your energy levels.

#3. If you feel so tired that you are nauseous and dizzy (or suffering memory problems) you may have heat exhaustion or heat stroke, and you should get to some place cool immediately and drink some cool water. When in doubt call 911.

#4. However, heat exhaustion doesn't mean you should jump in a cold shower or a pool. The shock could knock you unconscious. Your goal should be to SLOOOOOOWLY lower your body temperature back to normal. So a dip in a cool pool - not a cold one - will help. A cool / luke warm shower is also good. Drinking lots of water (not too much all at once) will also help. Avoid alcohol and caffeine, they will just dehydrate you further.

#5. Avoid very large meals on a hot day. Binging on food will just make you more tired. Your body is already working hard to maintain your body temperature, so digesting a big meal will just put more stress on it. Aim for smaller, lighter meals - and eat snacks in-between meals.

#6. When running / jogging don't drink ice cold water. Instead drink cool water that is only moderately cold. The reason is because your body has to expend energy to warm that water up. The lost energy then makes you feel more tired than you would normally be. By drinking only moderately cool water you don't feel the energy drain as much but are still getting the cooling effect. Some marathon runners prefer to drink water which is luke warm / room temperature that way they are minimizing their energy drain as much as possible and only want the water for hydration, not for cooling them down.

#7. The more fit you are the less effect the heat will have on your body, this is true - but that doesn't make you immune to heat exhaustion, dehydration or heat stroke. If you start to notice symptoms of any of these three seek shade, a cool place and water.

#8. A handy trick is to exercise AFTER the sun goes down. You can download a smartphone app that will tell you when sunrise and sunset is in your area or check it online. (I personally use one which tells me sunrise, sunset, a detailed hourly weather forecast and the weather forecast for the coming week.)

#9. If doing any kind of weight training outside on a hot day it is best to have a partner if possible. Long list of variety of safety reasons. And the list grows longer if you are older and / or unfit. Exercise caution.

#10. Sweating a lot doesn't burn more calories. It just means your body is overheating and trying to cool down. If you feel too hot you won't be able to exercise as hard. You can exercise much harder in cooler conditions because your body doesn't have to expend so much water, sodium and energy trying to cool you down.

#11. Sports drinks like Powerade and Gatorade help. Why? Because in addition to the water they also replenish sodium and calories. Gives you more energy, and the sodium means you can sweat more - which in turn cools you down physically - which in turn allows you to exercise harder because you don't feel as hot.

#12. If you're tempted for a beer on a patio, try to stick to just one beer. None is better, but if you fall to temptation try to limit yourself to one and then have a glass of water with it. Same goes with coffee and other caffeine drinks. Alcohol and caffeine dehydrates you because you end up using more water from your body just trying to flush the toxins from your system. (Which is why you will feel the need to urinate later after drinking alcohol or caffeine.) Exercising immediately after having alcohol is not recommended, but if you do try to rehydrate yourself by drinking a fair amount of water before, during and after the exercise.

#13. Your body adapts over time to hot weather. It is why we get sunburns on our arms for example and later our arms become more resistant to sunburns. It is in our genetics that we adapt to summer by getting sunburns a couple times and by the time we have a good tan going we don't burn as easily - but you can still get a painful sunburn if you aren't careful! So use sunscreen, wear a hat and avoid long exposure to the sun.

#14. Your blood vessels and sweat levels also adjust to the weather. You will start craving more salty foods and this is normal - the sodium in the salt replenishes your ability to sweat and keep yourself cool.

#15. A health tip for women and men. Antiperspirants contain aluminum in the form of toxic chemicals like aluminum zirconium tetrachlorohydrex gly - a chemical proven to cause lymph node and breast cancer in both women and men. If you are going to use an antiperspirant try not to use so much - or switch to deodorant instead.

Women who wear antiperspirant regularly have significantly higher chances of developing lymph node and breast cancer. In contrast most men use deodorant instead, which doesn't prevent sweating and instead just masks the smell - and thus men have significantly lower chances of lymph node and breast cancer because they aren't using antiperspirants as much as women do. This doesn't mean men cannot get cancer in those body parts, it just means that most men don't use antiperspirant and thus have lower chances. A man who does use antiperspirant regularly will have the same chance of developing lymph node and breast cancer as a woman who uses antiperspirant regularly.

Also your body is going to sweat anyway. Swiping some toxic chemicals on your armpits isn't going to stop you from sweating from head, neck, chest, arms, belly, back, legs and so forth. In its efforts to cool your body down your body will simply sweat from all available pores anyway.

How to Make a Hearty Vegetable Soup in a Jiffy

Honestly the fastest way is to cheat. But you have to do it in a smart way.

Watch and learn.

How to Make a Hearty Vegetable Soup in a Jiffy

In a large pot mix the following...

#1. One can of meat/vegetable soup. In this case I am using Campbell's Chunky Beef soup.

#2. Add one cup of frozen vegetables. I did say jiffy didn't I?

#3. Add half of a can of chick peas (a big can of chick peas is 796 mL so put in roughly 400 mL and then seal the can back up and put in your fridge for later). Remember to rinse off the chick peas with water (hot or cold, doesn't matter) before adding to the pot.

#4. Spice to your tastes. I used parsley, basil, salt, and ClubHouse LaGrille Lemon and Herbs.

Cook to a boil, then lower to minimum heat and cover. Let sit 5 minutes, then turn off. Let cool for 5 to 10 minutes before consuming.

Total Time about 20 minutes.

RATIONALE

The combination of the soup can and spices ensure you get a very tasty soup. The added veggies and chick peas add a lot of extra hearty nutrients - chick peas especially are really good for you.

Nutritionists recommend chick peas for people who are trying to lose weight and / or gain muscle, the reason is because they are low calories (134 calories per 125 mL of cooked chickpeas) because they are ridiculously low in fat, and high in nutrients and protein (7 grams of protein per half 125 mL of cooked chick peas).

The beauty of chick peas is that they go really well in soup, require very little preparation (just rinse with water before cooking) and they are incredibly good for you.

Preparing Nutritious Meals with Little Time

Diet is a huge part of controlling your weight.

One of the most common obstacles is preparing healthy meals - and finding the time to do so. Many of us don't have the time to fuss over recipes in the kitchen. After a long work day many people are starving and don't want to spend the extra time chopping vegetables, cooking rice, etc - and thus reach for unhealthy fast food. It's completely understandable.

However I can give you tips on how to make better use of your time so you can food prepared in less time / optimizing your kitchen time, so it is there ready for you.

Tips For Preparing Meals / Snacks When You Lack Time

#1. Optimize Your Boredom

Even when you are really busy most of the time there will always be gaps in your schedule wherein you are bored and waiting for something else to happen. eg. The movie doesn't start for another 20 minutes, so why not chop veggies while you wait and then stick then in the fridge to stay cool.

#2. Rewatching Old TV Shows

Are you the type of person who loves rewatching your favourite TV shows and movies? Chances are you've already seen the show a dozen times and can recite the script - which means you can do other activities while watching it. (Note: You might just as easily use this time for exercising instead of healthy food preparation, both are good for.)

#3. Reading Time

Do you make time in your schedule for reading? Try an audiobook instead so you can listen to the audiobook while you have fun in the kitchen making healthy food.

Secondly, try reading some healthy recipe books for fun instead of the usual books you read for fun. They will give you more ideas for things you can make in the kitchen which take less time - or foods that can be made in advance and stored, making it easier to just warm it up later.

#4. Canned Soups and Stews

If you are going to make any kind of "fast food" at all I recommend healthy soups and stews. Open the can, pour in contents, add some extra chopped veggies (or peas, beans, pre-cut carrots), heat, stir continuously, cool and consume. Yummy and healthy!

#5. Peas and Beans

Seriously. They require no cutting. Just rinse with water and boil.

#6. The Sunday Night Action Plan

What do you do on your Sunday nights anyway??? Instead of relaxing and dreading Monday take ten minutes or so and create a work week meal plan. Aim to make something for dinner each night that will make good leftovers for lunch or even the following day's supper. You can even plan part of this in your head while driving or on the subway.

#7. Off from Work Early

If you get off from work early take that extra time to make a healthier meal. Plan for more time spent on a meal when you get off work early, and a really quick dinner when you get home late (soup and stew is great when you get home late).

#8. Make Food in Advance

Breakfast foods like Swiss Muesli can be prepared in advance and then stored. Certain kinds of soups can also be made in advance and stored (eg. Lentil soup).

#9. Ask for Help

It's so simple but if you have a teenager at home before you, ask them to chop vegetables. If they are too lazy to chop peppers then there is something wrong with them. You can also ask them to pick up healthy items at the grocery store, create the meal themselves (make a rule "You can make whatever you want as long as its healthy."

Nobody cares if the peppers look like they were cut by a blind woodcutter. Praise your teenager for a job well done.

#10. Use Frozen Vegetables

Frozen veggies are just as nutritious as fresh - especially if they are flash frozen. The freezing process does remove a bit of the taste, but all the nutrition is still there. If you're not entertaining then its no big deal to use frozen instead. Canned beans, legumes and chickpeas are also handy.

#11. Invest in Appliances

Handy things to have: A rice cooker, food processor, vegetable chopper, hand blender, pressure cooker, and crock pot. Or even just a big old stew pot - good for making one big soup which lasts multiple days.

#12. Combine Your Exercise and Cooking Time

One of the things I like to do - and you may find this silly - is that I will boil something in the kitchen and then do a series of weightlifting exercises while I wait. This saves me time overall and helps build my appetite.

#13. Make Smaller Meals

If you get home and are feeling starved drink a glass of milk first (or juice). It will fill up your belly part way so you don't feel as hungry. Then make a small or medium sized meal.

If you get home and are starving chances are more likely you will want to make a BIG meal - and making a big meal takes more time. By making something smaller you are doing yourself a favour by eating something that is more balanced size wise - and saving yourself time in the process.

#14. Make a Quick Caesar Salad

Another thing to do when you get home and are feeling starved make a quick caesar salad. A handful of lettuce, some croutons, some pre-chopped carrots, a little caesar salad dressing and that will sate your hunger.

While you eat your salad you can make something else that is nutritious that goes with it, eating while you cook. Saves you time and guarantees that you are eating a healthier balance. Combine #13 and #14 and you can - drink a glass of milk, eat a quick salad, make the healthier meal while eating your salad - and you will save both time and feel less hungry during the process.

#15. Buy Fruits and Berries Regularly

For snacks try buying fruits like apples, oranges and grapes regularly. Berries are also great, especially with yogurt.

Five Superfoods worth Eating

So-called Superfoods are called that because they are extremely healthy for you and good for balancing your diet out so you store less fat, burn more calories, and achieve a great nutritional balance.

1. Berries

Blueberries especially are packed with antioxidants. They prevent all kinds of disease and are known for creating age-defying skin. They have high amounts of vitamin C, E and B, and a ton of minerals. Strawberries and pomegranate also rate high. Buy frozen blueberries and mix into oatmeal or mix with low fat / zero fat yogurt. Berries go well with almost everything.

My favourite? Strawberry milkshake with fresh strawberries.

2. Beans, Peas and Pulses

Low in fat, high in protein and fiber, beans, peas and pulses are incredibly healthy, versatile and make a great entree on their own or as part of your favourite pasta dish, soup or new culinary experiment. Black beans go great with burritos, chickpeas are nice spiced, and almost any bean tastes great made into a heated or cold salad with some tomato and corn.

3. Broccoli and other Green Veggies

Broccoli is particularly notable for being nutrient dense, containing vitamin C, beta-carotene, calcium, folate and vitamin K. Frozen greens are just as nutritious as their fresh counterparts. Frozen spinach is really convenient if you like spinach. No picking through the stems and spoiled pieces, just heat and cook!

4. Nuts and Seeds

Use nuts and seeds in your cooking, for snacks and even healthy baking of oatmeal cookies. Many people are wary of nuts and seeds because of the high fat content (which to be fair, is Omega-3 fat so you want that anyway), but in moderate doses, they are full of fiber, protein, Omega-3's, vitamins and minerals. Raw almonds and walnuts are proven to reduce the risk of heart disease, prevent cancer, diabetes and they give you great hair and nails! The best seeds are sunflower and pumpkin when it comes to the nutritional value.

5. Oats

Oats! The breakfast of champions! Filled with protein, fiber, Vitamin E, thiamine, copper, magnesium, potassium, zinc and many others, oats have amazing health benefits: Reduced risk of coronary heart disease, lower cholesterol, and they keep you full for a very long time! I personally like my oatmeal as a cookie with granola mixed in, but that is just me. Homemade Oatmeal Granola Bars!

BONUS SUPERFOODS!

You weren't expecting just five were you?

6. Green Tea

Although all tea have antioxidants, green tea is less processed and has more flavonoids (the antioxidants). Green tea has been reported to assist weight loss by increasing the metabolic rate. Green tea has also been shown to reduce gum disease, prevent kidney stones, and reduce the risk of stroke and cancer.

7. Tofu and Soy

Packed with protein, minerals, vitamins and omega-3 fatty acid. It's known to prevent cancer, osteoporosis, cardiovascular disease, and ease menopausal symptoms. It also makes a great dairy alternative if you are lactose intolerant.

8. Orange Veggies. Carrots, Squash and Sweet Potato

Very high in beta-carotene. These antioxidants boost cell communication and strengthen the immune system. They protect the eyes from degeneration, and ward off cancer and heart disease. They also contain a ton of useful vitamins and minerals your body needs anyway!

9. Yogurt

Plain, no fruity stuff, and with live bacteria. Just don't leave it in the sun or a hot place for a long period or it will go bad. Yogurt heals the digestive tract, lowers cholesterol, boosts the immune system, clears skin and fights osteoporosis and arthritis. It's high in vitamin B6 and B12, in addition to calcium, magnesium, zinc and potassium.

Hot Dogs are Bad for You - But how bad are they?

Everyone knows hot dogs, cigarettes and greasy food is bad for you.

The Questions

How bad are hot dogs?

Is it possible to buy a healthier hot dog?

The Answers

Hot dogs aren’t nutritious – not even remotely. They’re made of processed meat and cholesterol-raising saturated fat and sodium.

The good news is if you read nutrition labels, you can find some hot dog wieners that are easier on your waistline and arteries. They're still not healthy, but they are better than the junk you are currently eating.

The average beef or pork hot dog (38 grams or kid’s size) contains:

110 calories
4 grams of saturated fat
350 milligrams of sodium

That is before the hot dog bun and any condiments.

“Jumbo Size” franks (75 grams)

approx. 230 calories
9 grams of saturated fat
740 milligrams of sodium

Shopsy’s All Beef Quarter Pounder (113 grams)

310 calories
11 grams of saturated fat (half a day’s worth)
1,120 milligrams of sodium (nearly a day’s worth for adults)

Indeed most hot dogs, buns and sugar-filled ketchup and other condiments are pretty bad for you. They raise your cholesterol and blood pressure numbers in an hurry. The heavy intake of processed meat – such as wieners, sausages, bacon, cold cuts – has been directly linked with a greater risk of colorectal cancer. So unless you want a doctor probing your bottom you might to avoid processed meats.

Also cooking meat to high temperatures (e.g. grilling hot dogs or frying bacon) forms heterocyclic amines, compounds shown to cause colon tumours in animals. Doing that with processed meats such as wieners also contain sodium nitrite, a preservative that helps prevent botulism food poisoning and gives cured meats their characteristic red colour, well its basically cooking your chemicals before eating them.

During cooking nitrite can also react with compounds naturally present in meat to form nitrosamines and nitrosamides, several of which cause certain cancers in humans and animals. Some weiner companies add sodium erythorbate (a form of vitamin C) to processed meat to inhibit this conversion and help minimize the risk - so they know their products are harmful, but they are trying to minimize that particular risk a bit... but what if the hot dogs you are buying don't contain vitamin C?

Even if you switch to chicken or turkey wieners you’ll still save saturated fat in the hot dogs. However most chicken or turkey wieners contain no more than two grams of saturated fat per serving so that at least is reducing the fat content. However it will still have lots of sodium.

Butterball Turkey Frank (56 grams)

470 milligrams of sodium, one-third of a day’s worth.

In contrast veggie dogs made from soy protein have no saturated fat and are much lower in calories than their meat and poultry counterparts. But they're still relatively high in sodium. However veggie hot dogs contain ZERO sodium nitrite.

Yves Veggie Cuisine Veggie Dog (46 grams)
60 calories
1.5 grams of fat (from canola oil)
390 milligrams of sodium

There are some companies which sell beef, pork or chicken wieners without sodium nitrite - including Life Choices Foods, Schneider’s, Maple Leaf and Loblaw - but you need to check the label to be certain.

Also, just a warning if you reading any labels that say "organic" or “natural” hot dogs, they often have similar or even higher levels of nitrites than normal hot dogs.

THE BIG TIP

Read the nutrition labels and don’t make hot dogs your regular fare this summer. An old fashioned hot dog once in awhile won't kill you, but eating them constantly will surely give you cancer.

Try to choose a wiener (38 grams) with no more than three grams of saturated fat and less than 400 milligrams of sodium and zero nitrites. At least then you are minimizing your risk.

Eating plenty of fruits and vegetables each day, especially roduce rich in phytochemicals called flavonoids such as berries, cherries, red grapes, apples, citrus fruit, broccoli, kale, onions – are known to alter the harmful effects of heterocyclic amines that form during grilling. So try to eat a balanced diet when you are not eating hot dogs.

Whey Protein Burger

It is BBQ Season in Toronto!

Someone out there (someone who is better at cooking than me) should invent a WHEY PROTEIN BURGER.

Technically its already been invented. It just isn't being mass produced and sold in restaurants or grocery stores or specialty stores catering to exercise junkies.

I found two recipes online, but the first recipe I found didn't list how much of each ingredient was needed so was rather useless. Here is the 2nd recipe, which uses ground chicken as the secret ingredient (you could also experiment with using ground pork or ground beef, but chicken breast is healthier for you).

Whey Crisp Protein Power Burger

Servings: Makes 4 Burgers

INGREDIENTS

1 16 oz. ground chicken breast
1 cup Whey Crisps
2 egg whites
1 teaspoon steak sauce
3 tablespoons Worcestershire sauce
1 tablespoon grill seasoning

DIRECTIONS

Mix egg whites, steak sauce, Worcestershire sauce and seasoning in a bowl. Add chicken and Whey Crisps into mixture. Make 4 small patties. Grill burgers on inside grill or frying pan until cooked through.

For fun add fat free or reduced fat cheese, tomato, red onion, and lettuce. Healthiest when served on a whole wheat roll.

5 Slimming Fruits that help burn calories!

Chili Peppers - Goes great with pasta!

Spicy chilies increase your calorie burn thanks to an antioxidant called capsaicin. A health study from the University of California found that in the few hours following a meal containing capsaicin, calorie burn nearly doubled. The antioxidant also significantly increased fat oxidation, pushing the body to use more fat as fuel. Other studies have even found that meals flavored with capsaicin can diminish appetite. Experiment with a few different fresh premade salsas and read the ingredients carefully to get a sense of which peppers speak to you. And when in doubt, just add peppers to lots of your meals. I like chopped up pieces of pepper in my eggs.


Pears - Makes a great snack!

Apples may get all the nutritional glory, but a pear a day is a great idea too. Pears have especially high levels of a kind of fiber called pectin, which is known to help promote weight loss. Poached pears make a tasty warm dessert; raw, their creamy-gritty texture pairs nicely with cheese for a snack. I prefer them just plain and fresh!


Grapefruit - Great for breakfast!

Lots of vegans swear by grapefruit for breakfast. This citrus fruit won weight-loss fame after a study found that people who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. Many people in the study lost more than 10 pounds without making any other changes to their diets. Grapefruit isn't for everyone, but if you enjoy them then try and buy them regularly and make them part of your healthy diet.

Tomatoes - Goes well on pizza or with spaghetti!

Fiber and a high volume of water ensure that tomatoes fill you up for few calories. They're also loaded with lycopene, and health researchers have found that the higher the level of this antioxidant in people's blood, the lower their level of heart disease and other chronic illnesses. Plus, tomatoes increase in nutritional power when cooked, so saute or roast them, make sauce, or blend up tomato soup—on a low-energy day, it's a true comfort food and goes well with pasta and many other dishes.


Artichokes - I hate these things, but they're super good for you.

When you get bored with leafy greens (and that can happen easily when you're counting calories), artichokes are a nice alternative. They make an ideal appetizer- one artichoke has just 60 calories, and all the fiber they contain will help you consume fewer calories during the rest of your meal. When you can get artichokes fresh (in the spring), they're delicious steamed; just sprinkle with salt, pepper, or a squeeze of lemon juice and eat the leaves one by one. Canned artichoke hearts come in handy when you need a simple but satisfying snack. I personally don't like the taste of them, but that is just me. Ignore me. My tastebuds are weird sometimes.

Balancing Your Carb Intake

Many dieters are low carb crazed. While nutritionists will agree that going easy on carbohydrates is a good thing, cutting out carbs entirely is really unhealthy.

What Do Carbohydrates Do For You?

Carbs are your brain food, the fuel that gives energy to your heart and muscles all through the day. Carbs are good for you, but too much of a good thing can also be bad for you.

 

Balancing your carb intake means focusing on whole grains, brown rice and healthier alternatives like whole wheat pasta. Avoid white bread, white rice, pasta. Also try bulgar, quinoa, beans and lentils.

What Will No Carbohydrates Do To You?

A low carb diet will make you lose weight. Unfortunately this will be mostly water weight. This is not a diet that can be sustained. Eventually your body will be unable to resist carbohydrates, and you will gain the water weight back. You will also experience very low energy, headaches, and stomach upset.

Striking The Carbohydrate Balance

Vegetables are a carbohydrate but gluten free and lighter than traditional rice and pasta dishes. Try a vegetable and chicken (or tofu) stir fry, but then the next day, try a bulgar, bean and vegetable stew. There is no harm in trying new foods.

By giving your body different types of meals to process, you will keep the metabolism working hard, and it won't grow accustomed to the same old thing. Some nutritionists believe that support that this "carb cycling" method speeds up the metabolism and aids in weight loss.

Mmm... Chocolate!

On the topic of dieting I will admit I do have several Achilles heels.

#1. Bacon. That is a whole other topic but basically I practice only eating bacon in small portions and as part of a balanced diet.

#2. Chocolate. The topic of this post.

I started limiting my chocolate intake many years ago when I learned that 90% of the world's chocolate is made using child labour in Africa - and if you know anything about that topic then you know child labour is basically child slavery.

Chocolate sold in North America is often very high in sugar. Especially so-called white chocolate and milk chocolate. White chocolate has zero cocoa in it. And milk chocolate often doesn't even have milk in it - and is just very high in sugar.

So when I do buy chocolate I often aim for dark chocolate (preferably over 70% cocoa) because it is healthier - and fair trade chocolate that wasn't made using child labour.

Cocoa in small doses is good for you health wise. It boosts your metabolism, gives you pleasant feelings, encourages weight loss and a host of other health benefits. Dark chocolate is - without a doubt - the healthiest way to consume cocoa.

It is when you start consuming chocolate in overly large doses - especially chocolate which is high in sugar - that it becomes a danger to your waistline.

In the winter I recommend eating a small dose of dark chocolate before going ice skating or doing other outdoor winter activities.

How to Make Lifestyle Changes More Flexible

It happens to lots of people.

All of a sudden a moment of motivation, determination and genuine desire to change your lifestyle will hit you and you become motivated to eat healthier food, exercise more, go jogging more often, hang out with other people who are into exercising...

And then you fall off the wagon and go back to your old routine because it becomes so difficult you lose your will power to keep doing it.

For most people this feeling has to come and go many times before actually succeeding with the goal. It happens again and again because somewhere along the way, from all-consuming ambition, to actual results, the plan falls off track because you were too ambitious, too inconsistent and you weren't seeing the results you wanted to see.

1. Too Ambitious

If you have never exercised much and have been eating poorly, and then all of a sudden you vow to work out six times a week and eat nothing but chicken breast and vegetables, you will have a hard time sticking to such a difficult plan. You will feel very tired, sore and the sudden caloric decrease will make you cranky.

Instead of jumping into your ideal fitness lifestyle, try taking your time to get there. It's more beneficial to ease the body into exercise by giving the muscles a chance to "wake up" first and screen yourself for injuries or limitations. Start by changing your diet first and then ease into exercising. Walking, jogging, running, sprinting... You have to learn to walk first.

2. No Consistency

Just saying that you'll exercise six times a week but not dedicate a time and days to do that workout, it won't take long before a week goes by and then, oh yeah right, I forgot to exercise! SCHEDULE A TIME TO EXERCISE!

Scheduling and Consistency develops habits. As human beings, we live around habits, rituals and routine. Developing a positive routine is challenging at first, but once you get into it, you'll wonder how you ever lived without an exercise schedule. Pick specific days, times and duration to guarantee a regular schedule.

3. No Results

Nothing is more demotivating than working your butt off and receiving no results. Sometimes you will even see weight gain first because you put on extra muscle during your exercising instead of shedding fat.

Don't give up immediately. The extra muscle just means it will be easier for you to perform exercises longer and harder.

Anyone exercising will achieve quick benefits such as improved well being, lower stress and better sleep. Those are the benefits many people overlook.

If you are working towards a specific goal (losing 20 pounds in 1 month) then you might be being unrealistic and even endangering your health by trying to lose too much quickly.

There are also many factors that could be stunting your results: Not working out hard enough, long enough, and eating too much or not the right foods. It could also be a simple matter of body composition of muscle and fat changing and you are not seeing results on the scale because muscle weighs more than fat. So even though change is indeed happening within the body, sometimes you just can't see it.

A fitness program also has an element of trial and error. It's important to try different things to figure out what works best for your body - and also for you mentally. Take measurements instead of judging progress on weight alone. If you still don't see the results you are looking for, hire a personal trainer and/or nutritionist to guide and advise along the way to your fitness success.

CONCLUSIONS

So how do you change your lifestyle?

#1. Be patient and take baby steps. Start with your diet and then introduce new exercises slowly.

#2. Make a schedule and plan ahead. Knowing when you are exercising increases your chances of actually doing so.

#3. Don't quit if you don't see immediate results. Keep going!

100 Healthy Snacks

Want to have a snack, but don't want to gorge yourself on junk food? Here is 100 healthy alternatives.

Instead of Potato Chips

Those crispy taters are delicious, but these snacks are healthier and pack more of a nutritional punch. Plus, they’ll still give you that crunch you’re looking for.

1. Popcorn. As long as you don’t go for the super buttery version, popcorn can be a delicious and incredibly satisfying alternative to chips.
   
2. Kale Chips. They might not sound appealing, but give these crisps a try. They not only taste good, but are loaded with nutrients.
   
3. Veggies. Baby carrots, sugar snap peas, celery and bell peppers offer up a crisp, crunchy snack that’s full of the stuff your body needs.
   
4. Pita Chips. You can make or buy whole grain pita chips that are healthier than potato chips, but still pretty delicious.
   
5. Salted Cucumber Slices. Cucumbers are an excellent choice for giving you that crunch you crave. Add a little salt (maybe some spice) and you get a great study snack.
   
6. Ants on a Log. Bring back your childhood with this snack that offers up a serious crunch and some protein to power your brain.
   
7. Whole Wheat Pretzels. Whether you go for the soft version or the crunchy, these snacks are better for you than chips, in moderation of course.
   
8. Almonds. Roasted almonds are an excellent source of protein and fiber, making them perfect for study snacking.
   
9. Cashews. Go for the unsalted version and you can enjoy all the healthful benefits of this nut without any of the drawbacks.
   
10. Trail Mix. If you don’t want to eat plain nuts, mix them up with dried fruits and pretzels to make your own healthy trail mix.
    
11. Whole Grain Crackers. Skip those weak crackers and go for the whole grain, fibrous ones instead. They’ll do a better job filling you up and they’re better for you to boot.
    
12. Sunflower Seeds. If you want to mindlessly chew on something while you study, these small seeds are a great choice.
    
13. Peanuts. Grab a handful of peanuts while you’re studying to get a quick energy boost from this protein-loaded nut.
    
14. Fruit Chips. There’s more than one way to eat fruit; in this chip form they may make you not even miss the potato kind.
    
15. Veggie Chips. If you just really need to eat some kind of chip, choose a healthier alternative. Veggie chips have more nutrients and can be even better for you if they’re baked.
    
16. Pickles. Pickles are loaded with sodium, it’s true, but if you only have a couple they’re a healthier, lower calorie snack than chips by far.
    

Instead of Unhealthy Dips and Spreads

Just because you’re not loading stuff up with heaps of Cheese Whiz and ranch dressing doesn’t mean you have to go without. Try these healthier options instead.

1. Salsa. Whether you buy it at the store or make up your own, this sassy sauce offers up vitamins without being short on taste.
   
2. Hummus. Made with chickpeas, this Middle Eastern treat is the perfect accompaniment to some pita chips or veggies.
   
3. Guacamole. Avocados do have a lot of fat, but it’s the good kind. Whip up some guac to get your study party started.
   
4. Bean Dip. Beans are a rich source of protein, and can be fun to eat in dip form.
   
5. Low-Cal Spinach Dip. Spinach dip isn’t known for being particularly healthy, but this recipe isn’t too bad. Plus, it’s full of nutrient-rich spinach.
   
6. Mustard. Dip pretzels and other snacks in this vinegary and salty condiment for a tasty treat.
   
7. Greek Yogurt. Never thought of using yogurt as a dip? Well it’s never too late to start. Put it on cucumber for a cool late-night treat.
   
8. Fruit Salsa. Salsa doesn’t have to be spicy and savory. Try out a fruit salsa for a sweeter alternative.
   
9. Low Fat Dressing. If you just can’t go without dressing, choose a low-fat or low-cal version of your favorite.
   
10. Neufatel Cheese. Instead of loading up your bagel with cream cheese, choose this healthier, but just as tasty, alternative instead.
    

Instead of Pre-Packaged, Processed Snacks

These snacks may be convenient, but they’re often packed with sodium, sugar and a wide range of chemicals. Opt for something a little more natural instead.

1. Cheese. Whether you go for the string cheese or the simple cheese wedges, low-fat cheese, especially the natural kind, is a great snack offering up a host of vitamins and some great protein.
   
2. Broccoli. Dipped in a tasty sauce, this green veggie packs a powerful nutritional punch.
   
3. Cantaloupe. This melon not only tastes great, but is a much healthier alternative to those fruit snacks.
   
4. Olives. Need something salty? Try olives instead of chips or crackers.
   
5. Tomato Slices and Olive Oil. Tomatoes are packed with lycopene and a wealth of other vitamins -and can be pretty darn satisfying with a little olive oil on top.
   
6. Grapefruit. This pucker-inducing fruit may not be the easiest to eat, but it’s a great super food to enjoy any time of the day.
   
7. Sugar Snap Peas. These sweet peas are easy to store and provide a delicious crunch, not to mention some serious nutrition to fuel your brain.
   
8. Edamame. These soybeans are a great source of protein, low in calories and just plain tasty– a perfect trio.
   
9. Cottage Cheese and Pineapple. Get the benefits of protein-filled cheese with the zing of a citrusy fruit in this snack.
   
10. Kiwis. Sliced in half and taken in with a spoon, these fun green fruits are not only, healthy but fun to eat too.
    
11. Melon Balls. Watermelon, cantaloupe, honeydew and other melons are sweet and delicious and can be perfect snack foods in this simple spherical form.
    

Instead of Candy

If you’ve got a sweet tooth, there are healthier places to turn than an economy sized bag of gummy bears. Beat the sweet with these healthy choices.

1. Fruit Salad. A mix of fruits like strawberries, raspberries, grapes, bananas and other great healthy snacks can be a great way to meet the needs of your sweet tooth without going overboard on sugar and calories.
   
2. Dark Chocolate. Provided you have just a small amount, dark chocolate has healthy antioxidants that make it better for you than its more sugary cousin, milk chocolate.
   
3. Granola Bar. With tasty morsels of fruits inside, these treats are salty and sweet in one.
   
4. Dried Apricots. Dried fruits like apricots are a great way to feel like you’re eating candy while still getting the vitamins from fruits.
   
5. Strawberries. They may not always be in season, but when they are these small fruits are the perfect alternatives to unhealthy candies.
   
6. Orange Slices. Next time you’re craving fruity candy, pick up an orange instead. It’s full of vitamin C which can help ensure you stay healthy enough to make it through your semester.
   
7. Fresh Raspberries. They’re easy to eat, tasty and pretty good for you too, so don’t pass up these awesome berries.
   
8. Raisins. Dried fruits like raisins are perfect to keep on hand in your dorm room, as they’ll stay fresh for months and are a great, easy snack.
   
9. Blueberries. Blueberries aren’t called a super food for nothing. They’re full of antioxidants and vitamins that will make your body happy.
   
10. Cherries. Cherries are easy to eat, delicious and they taste like a whole host of candies so you won’t even miss those sugary treats.
    
11. Pomegranates. Think of pomegranates as candy that grows on trees, as their tiny, gem-like seeds provide the perfect healthy and sweet snack.
    
12. Fruit Leather. Instead of a fruit roll-up, opt for this healthier flattened fruit.
    

Instead of Soda Pop

You’ve got to wash all those tasty study snacks down with something, right? Instead of a sugary soda, try these options for healthier refreshment.

1. Water. Water has no calories, and it provides the hydration your body needs to give you better concentration and memory. What drink could be better than that? The answer? Ice water is basically negative calories.
   
2. Cranberry Juice. Go for real cranberry juice, not cocktail, for a full-on antioxidant beverage.
   
3. Skim Milk. Unless you’re lactose intolerant, milk can provide your body with protein, calcium and other vitamins it needs.
   
4. Orange Juice. A glass of OJ is a great way to boost your vitamin C levels and stave off illness.
   
5. Soy Milk. If you can’t drink milk, soy milk is a great, healthy alternative.
   
6. Tea. Need to stay awake? Try out some tea. Green and black varieties are said to be extremely beneficial to your health.
   
7. Coffee. Coffee, when had in moderation, is a better way to get a caffeine fix than soda.
   

Instead of Ice Cream

These healthy alternatives to ice cream will see you through your studies without all the fat and calories.

1. Fat Free Yogurt. Yogurt comes in a wide variety of flavors, even chocolate and cheesecake, and is a much healthier alternative to ice cream. Toss in some berries and you've got a very healthy snack.
   
2. Fruit Smoothie. Blend up fruit, milk and yogurt to make one of these tasty treats.
   
3. Frozen Grapes. Frozen grapes will give you the chill you’re looking for with very few calories and no fat.
   
4. Fruit Popsicles. If you need a sweet frozen treat, one of your best bets is a whole fruit frozen popsicle.
   
5. Parfait. Top yogurt with fresh berries and some granola and you’ve got yourself a healthy alternative to an ice cream sundae.
   
6. Frozen Banana with Nuts. Dip a banana in honey, roll it in nuts and stick it in the freezer for an amazing treat that’s good for you too.
   
7. Applesauce. Applesauce, especially the unsweetened kind, is pretty good for you, containing plenty of vitamin C, fiber, and potassium.
   
8. Frozen Yogurt. If you are looking for something healthier that’s as close to ice cream as possible, seek out frozen yogurt. While it’s not perfectly healthy, it’s definitely better for you than ice cream.
   
9. Chocolate Mousse. Chocolate mousse does contain a fair amount of sugar, but it’s also considerably lower in calories and fat than ice cream.
   

Instead of Cookies and Cakes

Replace those Oreos and Chips Ahoy with these delicious and health-friendly alternatives.

1. Rice Cakes with Peanut Butter. Rice cakes alone might be a bit bland, but dress them up with a nut butter to make them super delicious.
   
2. Graham Crackers. A few graham crackers are a much better choice than most cookies, especially if you eat the whole grain kind.
   
3. Bran Muffin. If you need a quick pick-me-up, a bran muffin is the perfect choice. It will keep you full and give you the energy to keep studying.
   
4. Fig Newtons. If you simply must have a cookie, choose one like Fig Newtons. While these cookies contain some not-so-good things, they also have real fruit that offers more vitamins than their chocolate chip counterparts.
   
5. Apples and Almond Butter. Apples on their own are good for you, but paired with a great protein source like almond butter, they’re even better. Plus, both the apple and the almond butter will help you wake up and stay alert to study.
   
6. Fruit Cup. Look for fruit cups that are in water, not syrup, for a tasty, healthy and easy treat.
   
7. Banana Bread. If baked goods are what you crave while studying, consider picking up some banana bread instead of cookies.
   
8. Carrot Bars. Made with real shredded carrots, these bars can be a great source of vitamins and fiber.
   
9. Cereal Bar. Cereal bars made with whole grain cereals are your best healthy bet if you’re looking for a convenient snack.
   
10. Sugar Free Jello. Does it contain a wealth of vitamins and minerals? Nope. But it does have no sugar and few calories, and that’s more than you can say for cookies or cakes.
    
11. Kashi Cookies. If you simply must have a cookie, go for one that attempts to be a little healthier. The Kashi brand contains flaxseed and other whole grains to give this junk food a boost.
    

Instead of Frozen Foods

While there are some healthy frozen foods out there, the kinds you likely have in your freezer (frozen pizzas, chicken nuggets) aren’t the best for you. Try these snacks instead.

1. English Muffin Pizzas. Don’t heat up a whole frozen pizza if you’re hungry. Make a smaller, healthier English muffin version instead.
   
2. Pita Pizza. Don’t have English muffins? Whole grain pitas work just as well for constructing a more nutritious pizza in minutes.
   
3. Tuna. Put some tuna on top of whole grain crackers to get loads of protein.
   
4. Hard Boiled Egg. A hard-boiled egg with salt and pepper is good for you, offering protein you need to keep going.
   
5. Side Salad. Instead of snacking on unhealthy foods, why not whip up a salad? It’s easy and can be tasty too.
   
6. Seaweed Salad. Pick up some seaweed salad at the store for a study snack. It might be a funny color, but it’s full of great nutrients. Just watch out for the sodium– it contains a good amount.
   
7. Oatmeal. Instant oatmeal is easy to make, fills you up and keeps you healthy.
   
8. Lettuce Wraps. Use lettuce to wrap up other veggies, low-fat meats and other healthy treats.
   
9. Corn on the Cob. Eat it fresh if it’s in season or find it frozen if it’s not.
   
10. Whole Grain Toast. Toast, topped with a whole fruit jam or peanut butter, can be a great snack that only takes minutes to make.
    

Instead of Fast Food

Seeking out a mini-meal to keep you going strong through your studies? Well, skip the fast food fare and make these healthier options at home.

1. Whole Grain Cereal. Pair a healthy cereal with some skim milk for a meal that will fill you up without filling you out.
   
2. Whole Wheat Bagel. A bagel can be an easy way to get in some whole grains– just make sure you don’t go overboard with toppings.
   
3. Turkey Wrap. Turkey is one of the healthiest lunch meats out there, so combining it with a whole wheat tortilla, veggies and some mustard is an excellent way to snack smart.
   
4. Baked Potato. A baked potato topped with salsa will meet all your study snacking needs. Eat the skin for an extra vitamin-laden boost.
   
5. Black Beans and Salsa. This snack is simple to make at home. Rinse off a can of black beans, heat them and top with salsa and guac for a healthy treat.
   
6. Sweet Potato Fries. When baked, you can get your fries fix with far better health with sweet potato fries.
   
7. Whole Wheat Pasta. A small bowl of whole wheat pasta with marinara sauce makes for a balanced and healthy snack or meal.
   
8. Veggie Pocket. Load up a pita with all kinds of veggies, from cucumbers to sprouts, top with mustard or a vinaigrette, and you’ve got yourself a killer snack.
   
9. Low-Fat Quesadilla. Low-fat cheese and veggies help make this snack one that’s healthy and craveable.
   
10. Low Sodium Soup. Heat up a small bowl of soup to get some veggies, protein and other healthy stuff to keep you going.
    
11. Soft Taco. Using whole grain tortillas, turkey instead of beef and topping with extra veggies makes this snack a winner in the health department.
    
12. Multigrain Waffle. Pop a whole grain waffle into the toaster, top it with fruit and you’ve got an enviable study snack on your hands.
    
13. Sandwich on Whole Wheat. Instead of getting a burger, make yourself a healthy, old-fashioned sandwich instead.
    
14. Omelet. If you’ve got your own place, practice your cooking skills by making a healthy omelet for a snack.
    

Want to Beat Fat? Learn Your Enemy!

If fatty food is your waistline's enemy then you should try to learn more about this dreaded foe.

Fat is a slow burning energy source - and it is typically stored instead of used right away. Eating healthy fats will contribute to hormonal regulation, aids vitamin and mineral absorption and maintains healthy skin and hair. Of course, good and bad cholesterol, healthy and unhealthy fats, saturated and monounsaturated are terms which you have already come across, and it can all seem confusing if you don't know what they are!

Different Kinds of Fats

Saturated

They are the "bad fats." Saturated fat raises cholesterol. Foods such as butter margarine, meat and dairy contain high levels of saturated fat.

Monounsaturated and polyunsaturated

These fats do not raise cholesterol levels. Cooking oils such as olive and canola contain monounsaturated fats, while safflower and corn oil contain polyunsaturated fat.

Triglycerides

Fats that contain, in varying proportions, saturated, monounsaturated and polyunsaturated fats.

Cholesterol

An essential fat made by the liver. Eating food high in "bad" cholesterol can cause heart disease. Cholesterol is carried through the bloodstream by lipoproteins.

HDLs (high density lipoproteins)

The "good" cholesterol which can move cholesterol away from the arteries and back to the liver.

LDLs (low density lipoproteins)

LDLs are the "bad" cholesterols because they keep cholesterol circulating in the blood, and this can lead to clogged arteries.

Eating healthy fats is easy, they are foud in seeds, nut, olive oil and avocado fruits. Bad fats are in baked goods, such as white bread, pizza and fast food. Don't stress about all of the different types of fat too much. Just focus on the natural stuff and avoid any fats which are "man made". You will still eat some of the unhealthier fats anyway, but if you know which ones to avoid it can help you to make healthier choices.

When To Detox Diet

Detox diets have been growing ever more popular for the past several decades. There have been dangerous detox diets, such as the lemonade or grapefruit detox diets, where necessary food groups and nutrients are restricted.

More recently detox diets are being designed so they are healthier, including lemonade / grapefruit diets which have been modified so you are now getting the needed nutrients (often through vitamin pill supplementation or the addition of specific foods).

Personally my own fitness philosophy revolves around good old-fashioned healthy eating and lots of exercise - but I am a personal trainer and not everyone is as patient as I am. Eating good food in abundance, and not so good food in moderation, and avoiding horrible food entirely is just the beginning.

Good food and a consistent fitness regimen, is the tried, tested and true way - short cuts are more likely to result in yo-yo dieting. However there are some benefits to detoxification, so lets explore the pros and cons of detox diets:

Pros of a Detox Diet

#1. If you have always had an unhealthy diet containing a lot of horribly carcinogenic foods a detox diet may help to correct bad habits. Many detox plans will be restrictive, such as avoiding nightshade vegetables, or bread but will allow most vegetables, beans, and legumes. Simply trying a detox diet might break the cycle of a poor diet, so it's worth a shot.

#2. Placebo Effect. Sometimes just doing something - anything healthy that it - will help you to feel better about yourself. Whether it's because the diet is actually working, or due to the psychological benefit of sticking to a goal, it has the potential to make you feel good about yourself and accomplished. And if the cycle of positivity continues then you will just continue to feel better and better about yourself, making huge strides towards both eating better and exercising more.

#3. Identifying food sensitivities. It's very common to realize that your 3 PM fatigue, bloated or stomach upset has been caused by something you are eating. A detox diet will eliminate fast, processed, fried and (saturated) fatty foods, while increasing water intake - and a lot of people don't drink enough water. This can make a person feel much better and discover that a certain food, like pizza or french fries has been causing breakouts, or gastronomical distress, or even excessive farting.

Cons of Detox Diets

#1. You don't need to do a really radical diet to cleanse your body of toxins. We are already designed to detox our own bodies through our internal organs, to rid ourselves of toxins and pollutants. A rich and well rounded diet will take care of "body flushing" without huge food restrictions... all you really need to do is cut out the fatty foods, foods that are not "natural" (basically anything containing chemical additives) and avoid cigarettes and alcohol. (Which is harder for some people who can't stop themselves.)

#2. Many detox diets claim to aid weight loss. However, many of these diets combine food and beverages with diuretic and laxative effects. Basically, you lose a lot of water weight that will simply come back once the body is rehydrated, just like when we sweat. So if you do detox, remember to drink a lot of liquids.

#3. Long term detox diets can cause certain sensitivities to food that has been restricted - possibly even making you allergic. If you never had a problem eating bread, and then you stop eating it for a year, you may find that your stomach can no longer handle it. Do you really want to give up bread forever? Thus if you want to preserve you ability to eat certain foods you should still eat them once in awhile.

#4. Any diet that is not sustainable on a long term basis will not be an effective weight loss plan. As soon as the detoxee person eats normally again, it can all come back again (sometimes very quickly) as your body will think you were on a fast and will want to replenish itself immediately. You need to be thinking a long term change in your eating habits if you want long term results.

I am not against detox diets. In fact I encourage them, but they need to be done in such a way that you are not hurting yourself and you make some kind of permanent change so that you kick a specific habit - like giving up sugary chocolate and switching to small amounts of dark chocolate instead.

Healthy moderation and balance is the key to a healthy diet. Learning that is something you have to do yourself - and once you've learned it you realize that the sweets taste that much better because you only have them when you're having fun with friends or family instead of consuming them when your bored, lonely or depressed.

You really should only be detox dieting if you have genuine worries about toxins in your system - like if you are quitting smoking and you want to detoxify. Or quitting alcohol. Or you were recently poisoned by a jellyfish... Doing a detox diet to "lose weight" is not a necessity if you already eat healthy.