Marc Mason Wellness

“If you focus on the calorie count, it can make it much easier to chose a snack and much easier to stick to your diet, and you can’t stray too far if you only allow yourself that 100-calorie limit,” says Christine Gerbstadt, MD, RD, a spokeswoman for the American Dietetic Association.

To keep your appetite in check, make sure those 100 calories contains a bit of protein, fiber, and fat, along with some carbohydrate. While junk food may satisfy your brain, it does little to satiate your hunger, says WebMD Weight Loss Clinic “Recipe Doctor” Elaine Magee, MPH, RD.

“These kinds of balanced snacks — like some peanut butter on a whole-wheat cracker, for example, or a light cheese with a pear — will satisfy your appetite as well as help reduce the amount of food you’ll eat at the meal that follows,” says Magee, author of The Change of Life Diet and Cookbook.

“When snacking becomes bad for a dieter is when you choose empty-calorie foods. If you’re trying to keep your calorie count down, you want to make sure that you spend every calorie you have wisely, in terms of both satisfying your hunger and your nutritional needs.”

And keep in mind that fat grams do matter. “In general, the snack should be less than 30% fat — and, when possible, should not be laden with sugar,” says Wilson.

And if you’re craving something sweet?

“People hate to hear it, but a piece of fruit is really the perfect snack — it’s usually less than 100 calories and it can satisfy your sweet craving without adding too much sugar to your diet,” says Wilson.

What to Do When Only a Cookie Will Do

Fruit is great, but let’s face it: There are times when it simply won’t tame the raging munchie monster. It’s OK to indulge in a few cookies or chips as long as you eat reasonable portions.  Of course, that’s not so easy to do when faced with a big box or bag of your favorite indulgence. So the major food manufacturers now offer pre-measured, 100-calorie packages of favorite treats.

Some say that having such pre-portioned foods at hand could help dieters get over the rough spots.  “Having these 100-calorie snacks can really help some people get through a bad time and still not totally derail, calorie-wise,” says Wilson.

At the same time, Gerbstadt points out that these snacks aren’t a particularly nutritious choice.  “Two to 2 1/2 teaspoons of sugar in each cookie pack is a lot,” says Gerbstadt. “Would you eat that from a spoon, or put it in your coffee? Once in a while it’s not going to harm you, but eating these cookies every day or several times a day — well, the unhealthy effects are going to add up.”

Snacks That Measure Up

Of course, you can easily prepare your own 100-calorie snacks, built around foods you like to eat. The key to controlling

calories is to work with a reliable calorie-counting guide, then weigh and measure every ingredient — at least at first.

“If you are not measuring, you will underestimate the portion; that’s almost a guarantee,” says Heller. She also recommends you study how the snack looks on the plate before you take the first bite, to get an idea of what a portion should look like.

When you’re buying a snack on the run at a restaurant, deli, or street vendor, use your hands and fingers to estimate how much you’re eating.

“The palm of the hand is usually a 3-ounce serving; a tablespoon is about the size of the last digit on your thumb; and if it’s a long item, like string cheese, an ounce is about the length of your forefinger,” says Wilson.

100 Calorie Snacks: 20 Choices

Need some ideas? To get you started on the road to calorie-controlled snacking, our experts offer some suggestions for healthy 100-calorie munchies:

1. Half an apple with 2 teaspoons of peanut butter
2. An orange and a few dry-roasted nuts
3. 10 cashew nuts
4. 10 almonds
5. 2 ounces of lean roast beef
6. Half a small avocado
7. 3 ounces cooked whole-grain noodles with 1 fresh tomato and 1/2 ounce hard cheese
8. 1 seven-grain Belgian waffle
9. 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
10. 3 ounces low-fat cottage cheese and 3 whole-wheat crackers
11. 1/4 cup fat-free ranch dressing with mixed raw veggies
12. 6 Wheat Thins crackers with two teaspoons of peanut butter (or any nut butter)
13. 1 small baked potato with 1/2 cup salsa and 2 tablespoons of fat-free sour cream
14. 1/3 cup of unsweetened applesauce with 1 slice of whole-wheat toast, cut into 4 strips for dunking
15. 1/2 cup frozen orange juice, eaten as sorbet
16. 2 large graham cracker squares with 1 teaspoon peanut butter
17. 3 handfuls of unbuttered popcorn, seasoned with herbs
18. 4-6 ounces of no-fat or low-fat yogurt
19. A 5-ounce tossed salad with lettuce, tomato, cucumber and 1/4 cup fat-free dressing
20. Half a “finger” of string cheese with 4 whole-wheat crackers

This article has been edited from the original WebMD Feature article by Colette Bouchez.

Article Link: http://www.webmd.com/diet/features/100-calorie-snacks

LiveFit!

Marc Mason

Marc Mason Wellness

www.m2workout.com

WHICH ONE ARE YOU?

“I am too busy, I don’t have time to work out. I am too tired. I don’t have a friend to go with. I need to lose weight before I can start working out. I’m embarrassed when I go to the gym, everybody is looking at me.”

Are any of these excuses you have used that have kept you from working out? Everybody procrastinates to some degree when it comes to working out. Here are ways to get over certain types of procrastination:

The Worrier

These people are concerned with what other people will think of them. They think all eyes are constantly on them and that someone is making fun of them…they just know it!

“Worrier Tips: Try to identify what’s behind your fear of failure. Then, when the “what ifs” creep in, ask yourself to take your worry to its logical conclusion. For example, the response to the question “What happens if I drop the weights?” might be, “I will pick them up again and laugh it off.” By forcing yourself to answer these kinds of questions, you will likely realize that your fear is not that big a deal.”

The Dreamer

These people dream of getting in shape, even fantasize over it. It is all very general and vague and they get easily distracted from these goals.

“Dreamer Tips: Try hiring a personal trainer to keep you on track, and design an exercise plan that focuses attention on the daily steps you must take to reach your specific goal.”

The Perfectionist

These people want everything to be perfect before they start anything. They have to have the right gym, shoes, clothes, machines, trainers, etc.  The environment must be perfect.

“Perfectionist Tips: Do your best to avoid “all-or-nothing” thinking regarding exercise. Don’t tell yourself, “I must do 30 minutes of cardio every day.” Instead, say, “I may choose to do my cardio workout in a 30-minute session, or I can break it up into three 10-minute segments throughout the day.” Brainstorm several exercise alternatives to choose from, so if one choice won’t work for you one day, you have another option to fall back on.”

The Overdoer

They try to do it all and be all things and all people. They forget about themselves and what they need.

“Overdoer Tips: Create a contingency fitness plan for yourself. If you can’t get to your scheduled exercise at the gym, plan to exercise along with videos at home whenever you get overextended, so you don’t miss your daily workout.”



In my business the hardest thing to do is admit you are out of shape.  So here is the hardest thing:  I know I am not in bad shape, but my body is not at it’s best by far.  Vacation is over and so now are the excuses.

What must I do to get back into peak condition? The same things you do.  Five rules for getting back in shape: Prepare, Eat smart, Plan ahead, Flex, and above all be Expect to be less than perfect.

1. Be prepared. Set some goals and frame them as a daily plan.  Have your gym bag ready every day and take it with you even if you don’t think you’ll have time for the gym.

2. Eat smart.  Start the day knowing what you are going to eat and take it with you.  Not just lunch but a snack or two and dinner if you know it’s going to be a long day.  Eating is half the battle, sometimes all the battle.  Don’t lose the war because your eating strategy didn’t leave the house with you.

3. Plan ahead and put it all into your daily planer. Write down your work times, your appointments and your workouts and meals.  Manage your time before things come up and by prioritizing your days you will be able to stay with your program.

4. Flexibility is not just for yoga class anymore.  Life is what happens to you while you are least expecting it. If you hit a big time or personal obstacle, don’t give up on yourself.  Find an alternative and stay focused.

5. Give yourself a break.  You worked late, the gym is closed, your kids are sick, your spouse is out of town.  Go home, put your kids to bed and put your feet up.  You are only human.  That workout can wait till tomorrow when you are more mentally and physically ready for it.

In short:  know what you need to do to reach your goal. Make time to do it.  Make your plan of attack fool-proof but recognize when an organized retreat is best for you and come back to fight another day. That’s how I do it.  So can you.

LivFit!

Marc Mason,

Marc Mason Wellness, Putting Fitness Within YOUR Reach!

Strawberries: A cup of halved strawberries offers 3 grams of fiber and about 50 calories. You’ll also get more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep your skin looking younger.  Try this spinach salad with strawberries.

Zucchini: You’ll also get 3 grams of fiber in a cup of cooked zucchini, but only about 30 calories. Plus, zucchini contains lutein and zeaxanthin—two phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration. AMD is a leading cause of blindness in older people, but much of the damage occurs decades earlier.  Oven fried zucchini sticks!

Hot Chile Peppers: In one study, consuming a little hot pepper (in tomato juice or in capsules) 30 minutes before a meal helped study participants feel less hungry and eat about 10 percent less.  Chile-Garlic roasted sweet potatoes.

You want to change the way you look and feel.  You know this but the question is how?  Dieting? Exercising?  What plan, book, magazine or DVD will you choose this time? Is this the time it finally works?  Will you lose the weight and keep it off?

Do you seem to try every year and nothing ever works?

Quit trying!

You need knowledge, accountability and support.  I have all three for you.

Personal training is the best way to get from the”you” you are now to that “you” you always hoped you could be.  That’s you and me.  One-on-one.  You will succeed.  Because I won’t let you fail.  In as little as four weeks you will be fitter, leaner and have started well down the path to living a much healthier lifestyle.

Muscles-in-Motion Boot Camp can be just as effective.  Exercise with a group of people who have the same ultimate goals as you.  Watch them become healthier, leaner and more confidant and realize the same thing is happening to you!  You’ll get something even more valuable than my one-on-one attention.  You’ll create friendships that will last forever!  Feel the energy of boot camp style training!

As the wise man once said:  “There is no try; only do.”

Quit trying.

Call or email for more info.

LiveFit!

Marc

marc@m2workout.com

cell/text: 816.668.0547