Do you Really Need that Afternoon Cup of Coffee?

I will not dispute the fact that many people simply do better with a nice cozy cup of coffee or tea to start their day. But what I do wonder, is if people really need that afternoon stimulant pick-me-up.

They say in order to ensure a good night’s sleep that one should not consume caffeinated beverages after 2pm. Caffeine in our system leaves us jittery and irritable and unable to engage in sound sleep for the most part. The lack of great sleep one night leads to a groggy morning the following day, which then sets the stage for another drowsy afternoon fueled by caffeine…and the caffeine-sleep pattern perpetuates.

So, you may be intrigued enough at this point to consider giving up your afternoon stimulants, yet may be left wondering “what can I do to treat a bad case of the afternoon slumps”.

First of all PREVENTION is the best medicine, so be sure to eat protein and vegetables for lunch. A high carbohydrate lunch will simply make the slumpies a million times worse. Before reaching for an afternoon cup of caffeine, consider trying the following first:

1. Be sure you are not dehydrated, you should have already had at least four 8 oz glasses of water by mid-afternoon. Dehydration is a leading cause of fatigue, and easily treatable!

2. Try to stop and stretch and do some deep breathing. We tend to sit hunched over at our desks all day long, which deprives the system of optimal oxygen levels. Sit up straight, breathe and let your lungs open to their full capacity.

3. Get in the fresh juice habit. I find that a glass of fresh vegetable juice actually picks me up better than caffeine.

4. Try a packet of Emergen-C in a glass of water. Some people think that the B-vitamins will give you an added lift without making you jittery (really do you want to actually be working so hard?)

5. If all else fails and you just need some sort of caffeine then try grabbing for a cup of green tea instead of coffee. Green tea is a powerful “super food” and adding more green tea in to your lifestyle is a simple way to protect your system from a variety of diseases.

6. Fatigue can be caused by a myriad of problems, if you experience a level of fatigue that is suddenly worse for you, or a case of fatigue that is debilitating (not just the average afternoon laziness) be sure to check in with your doctor!

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Here is your challenge for the week – we like to call this one “Thirty Something”. (I will pray that a container of yogurt spontaneously explodes in your lunch bag if you make reference to any-one’s age).

You will need a timer and set it to 30 second intervals…stop groaning, you’ll be fine. Change the exercise every time the timer sounds. Do not aim for the highest number of repetitions or speed, your goal is NOT TO STOP the exercise for 30 seconds.

• Crunches
• Pushups
• Burpees
• Squats
• Dips

Aim to go through the set of exercises for a total of 8 times. Rest for 30 seconds after every two sets for…you guessed it 30 seconds.

Good luck!
KruBee

We’ve all found ourselves staring through the glass of a snack machine, desperate for something to tide us over until the next meal. Resigned to the fact that it’s probably going to be full of fat, calories, sugar and/or salt, we plunge in the quarters. But not every pick from one of these handy machines is a diet disaster.  Two nutritionists, Cabiria Groccia, R.D., and Laurie Block, R.D., punch the buttons on six different machines to show you which snacks you should — and shouldn’t — choose. And because sometimes what you really need is a meal, they have combined snacks into a not-bad-for-you 350- to 600-calorie meal substitute.

Salty/Sweet Vending Machine

What’s available: Corn chips, nacho chips, potato chips, pretzels, cheese crackers, salted peanuts, mini-doughnuts, chocolate mini-doughnuts, shortbread cookies, chewing gum, hard candies.

Healthiest snack: Pretzels. Generally low in calories and containing little or no fat, they’re a source of complex carbohydrates, providing an energy boost without the excess calories or the extra fat that may make you feel sluggish.

Runner-up: Salted peanuts. “The vending machine size is less than 200 calories and does provide a good source of protein, 3 grams of dietary fiber and the kind of fat [mono-unsaturated] shown to increase HDL ['good'] cholesterol,” says Block.

Worst snack: Chocolate mini-doughnuts. They often come in a package of six that contains a whopping 800 calories as well as one third of your daily cholesterol limit, says Groccia. “If you must have something chocolate, skip this machine altogether and head for your company’s kitchen. Mix a packet of sugar-free instant cocoa with low-fat milk, and you’ll get some protein and calcium in the bargain,” says Block.

When you crave sugar: Go for chewing gum, which gives you the sweetness you want without the fat. One piece can go a long way (in terms of flavor), limiting your intake of calories yet satisfying that urge.

When you crave salt: Pretzels again. “They give you more volume and crunch than the same size bag of potato chips,” says Block.

To make a meal out of it: Go for a bag or two of the pretzels and the peanuts. “It’s not quite a peanut butter sandwich, but it combines carbohydrates, protein and mono-unsaturated fat,” says Block. To accompany this makeshift meal, drink a glass or two of water to compensate for the sodium you’ve taken in.

Carb-o-Machine

What’s available: Cheese-peanut butter crackers, potato sticks, sourdough pretzel nuggets, pretzel twists, microwave popcorn, animal crackers, fat-free chocolate sandwich cookies, frosted Pop-Tarts.

Healthiest snack: Animal crackers, which are generally low in calories (10 crackers = 112 calories) and saturated fat.

Worst snack: Cheese-peanut butter crackers. These are high in calories (six contain 210 calories) and fat (the saturated kind) and contain only a single gram of fiber. Equally bad: frosted Pop-Tarts. “You’re eating almost the calorie equivalent of a meal (400 calories), and with 10 grams of fat, it’s an unhealthy one at that,” says Block.

When you crave sugar: Fat-free cookies. “They often contain the same number of calories as their full-fat counterparts because they substitute sugar for the fat, but the individual snack size means you have automatic calorie control,” says Groccia.

When you crave salt: Pretzels. Nix the potato sticks — they’re salty, but they also contain 250 calories and 18 grams of fat. Microwave popcorn can be tricky; some brands contain fat and as many as 400 calories per bag — a lot of calories to spend on a snack.

To make a meal out of it: Choose the cheese-peanut butter crackers, especially if you can drink some skim or 1% milk with it. Why is the worst snack pick a good meal substitute? “A meal should be between 350 and 600 calories and contain enough fat to tide you over to the next meal,” says Block.

Fresh-Food Machine

What’s available: Skim milk, V8 juice, canned “light” fruit cocktail, instant noodle soup cup, yogurt, plain bagel with cream cheese, green salad (dressing on the side), chicken-salad sandwich, ham and cheese sandwich, baked potato topped with broccoli and Cheddar cheese.

Healthiest snack: Skim milk. A rich source of calcium and protein, it’s also low in saturated fat and cholesterol, and eight ounces contains only 90 calories.

The runners-up: the salad, yogurt, or V8 juice. The baked potato is okay, but only if you brush off the cheese before you eat it. “It’s more of a meal than a snack, but all the complex carbohydrates and fiber will keep hunger pangs at bay for hours,” says Groccia.

Worst snack: Ham and cheese sandwich. You’ll chow down 400 calories and approximately 70 mg cholesterol.

When you crave sugar: Canned “light” fruit cocktail. Even low-cal syrup is loaded with sugar. Also, fruit has a natural form of sugar that will most definitely satisfy your body’s craving. You’ll also get some fiber and some vitamin C in the bargain.

When you crave salt: Instant noodle soup. It’s low in calories and has plenty of sodium. Since it’s hot, you’ll eat it slowly and enjoy it more.

To make a meal out of it: You’ve got lots of choices. Combine the fruit cocktail with yogurt. Or pick the V8 juice, the baked potato and the green salad. For a really low-cal meal, opt for the soup, the salad and the fruit cocktail.

Juice Machine

What’s available: Fruit punch, cranberry-raspberry blend, cranberry juice, orange juice, water, berry lemonade, sports drink, apple juice, iced tea.

Healthiest snack: Water. It’s pure, natural and calorie-free, and we need more of it than we usually get. Water quenches thirst, which may be mistaken for hunger. Of course, you could get a drink from the office fountain for free. If you want to spend the money, buy nutrients — go for the 100% orange juice.

Worst snack: Cranberry-raspberry juice drink. The average serving contains 110 calories, the highest in this group. Don’t be fooled by the promise of two fruits in a beverage. Anytime a beverage is labeled “blend” or “ade” or “drink,” you’re getting as little as 3 to 5 percent fruit juice. “Basically, you’re drinking mainly refined, inexpensive high-fructose corn syrup and water,” says Block.

When you crave sugar: Iced tea, provided it’s unsweetened, so you can add your own (which will help you control your calorie intake). Otherwise, opt for the orange juice, since it has around the same amount of sugar and calories as the other choices but more nutrients.

When you crave salt: While these beverages do contain varying amounts of sodium, none tastes especially salty.

To make a meal out of it: “You could drink 400 to 600 calories of juice, but it probably won’t be very satisfying for long,” says Block. Juice paired with some high-fiber crackers and peanut butter (keep some stashed in your office drawer) is a better bet.

Soda Machine

What’s available: Cola, diet cola, cherry cola, root beer, orange soda, ginger ale, plain seltzer.

Healthiest snack: Plain seltzer. Zero calories — enough said! It’s pushing it to call ginger ale a health food, but it can calm an upset stomach, and it’s also slightly lower in sugar than other sodas.

Worst snack: Orange soda, at 180 calories per can.

When you crave sugar: Diet cola will give you the sweet flavor without the calories. If it’s the sugar you really want, go for the orange soda. To reduce calories, pour out half the can and add the seltzer.

When you crave salt: You’re out of luck with this machine.

To make a meal out of it: Don’t even try.

How much sugar are you drinking?

What’s available: Chocolate whole milk, 2% milk, whole milk, orange juice.

Healthiest snack: Either the 2% milk or the orange juice. Eight ounces of 2% milk and eight ounces of orange juice are each approximately 120 calories. (That’s only 30 calories more than an eight-ounce serving of skim milk.) If calories are your main concern and the orange juice comes in a smaller (four- to six-ounce) size, choose it over the milk.

Worst snack: Chocolate whole milk. It’s loaded with saturated fat and cholesterol (definitely not a heart-healthy choice), and the chocolate flavoring adds extra calories.

When you crave sugar: Orange juice is natural sugar, and it’s loaded with vitamin C and potassium.

When you crave salt: The 2% milk. Milk contains sodium, and among the milk choices offered, the 2% is the one lowest in saturated fat, cholesterol and calories.

To make a meal out of it: Nothing close here. Keep some high-fiber cereal or fat-free cocoa mix on hand to go with the 2% milk.

When Is a Candy Bar Better?

Ounce for ounce, candy and energy bars have about the same number of calories.

But the amount of fat, including saturated fat, can be twice as high in a chocolate candy bar. Although energy bars do contain vitamins, minerals and some dietary fiber, “An energy bar is basically an enriched candy bar,” says nutritionist Laurie Block. Either can be a reasonable choice.

Choose the energy bar:

* When you don’t have time to sit down to a meal. Look for one labeled “nutritional supplement,” which means it will have vitamins and minerals, unlike a candy bar. Look for roughly the number of calories you want to consume (a real meal has at least 350) and remember that it should have no more than 3 grams of fat for every 100 calories. Pair it with a glass of milk or juice.

* When you need a boost before you exercise. Choose one with about 150 calories and with the least amount of fat. Fat actually hinders your body’s absorption of the real power food, carbohydrates.

* Because even though you’re trying to count calories, you’re starving. A low-calorie diet or granola bar may do the trick — you’ll get the sweetness you crave as well as some fill-you-up dietary fiber.

Choose the candy bar:

* When you crave chocolate. If you want a sweet snack and it’s gotta be chocolate, a candy bar is a better bet. Candy bars tend to be smaller than energy bars, so you don’t have to pretend that you’re going to eat just half

* Because you don’t want to spend the money. Energy bars aren’t cheap. A smallish candy bar with nuts will give you some protein and fiber.

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Three square meals a day is all well and good, but we all sometimes need a little something in between – particularly when we live an active lifestyle. However, snacking can easily become a diet downfall rather than an energy boost.

So with that in mind, here are 10 healthy homemade snacking options, which you can use to fill a gap without piling on the calories!

Almonds and apricots

Almonds are high in protein and fibre, as well as being low-GI, a good source of magnesium, and rich in vitamin E (an antioxidant). Dried apricots, on the other hand, are rich in carotenes – which may lower the risk of cancers of the throat and lungs – and provide you with potassium, iron, calcium, silicon, phosphorus, and vitamin C. Interestingly, dried apricots have a far greater nutritional value than fresh ones because the nutrient content is so concentrated. Gram for gram, dried apricots have twelve times the iron, seven times the fibre and five times the vitamin A of fresh ones. The best way to eat this snack is to impale the almonds in the apricots!

Portion size: Six to eight apricots plus 20 to 25 almonds = approximately 250 calories.

Yoghurt and honey

Yoghurt is low in fat, high in calcium and good for your gut. A recent study also found that people who got their calcium from yoghurt rather than other dairy sources lost more weight around the tummy area. Opt for low-fat, unflavoured varieties that contain probiotic bacteria, and add a touch of sweetness with honey. Honey has been shown to increase the blood’s level of protective antioxidants, and may also be a useful diet addition for people with high cholesterol. According to research, using honey instead of sugar or an artificial sweetener can reduce total cholesterol and triglyceride levels and increase HDL (or ‘good’) cholesterol.

Portion size: One 120g pot of yoghurt plus one tablespoon of honey = 140 calories.

Apples and pears

By eating these you can put two ticks against your five-a-day fruit and vegetable target! Apples are high in pectin, a soluble fibre; contain quercetin – an antioxidant that can reduce damage caused by cholesterol; and have a high water content, which will help to keep your thirst satiated. Apples are also a good source of vitamin C. Pears are high in potassium and are also a good source of fibre and vitamin C. A study in 2003 found that women who consumed three apples or pears a day for three months lost more weight than women who had a similar calorie-controlled diet but did not have the fruit.

Portion size: One apple and one pear = 125 calories.

A homemade smoothie or similar (i.e. no added sugar, sweetener or additives)

While a fruit juice counts towards your all-important fruit and vegetable target, it doesn’t offer any fibre at all. A smoothie, on the other hand, contains the pulp of the fruit and not just the juice, and provides you with fibre plus a whole array of vitamins and minerals. It also boosts hydration, of course – and research from Penn State University in the US found that liquid foods help you to feel full for longer, making you less likely to overeat later on. For maximum health benefits, choose a berry-rich flavour smoothie.

Portion size: One serving = 200 calories (on average – obviously it depends on the ingredients!)

Dark chocolate

Chocolate has an unnecessarily bad press in health terms. Yes, a nougat or sugar-filled milk chocolate bar the size of a brick isn’t the best choice, but you can eat chocolate as part of a healthy, balanced diet. Dark chocolate containing at least 70% cocoa solids is a good source of antioxidants – particularly flavonoids, which are the type that are found in green tea and red wine. And while chocolate is high in fat, it consists of saturated types – including stearic and palmitic acid – and oleic acid, a monounsaturated fat that is also found in olive oil. A number of studies have found that chocolate’s main fat, stearic acid, has a neutral effect on the LDL (or ‘bad’) cholesterol. Dark chocolate has also been shown to reduce high blood pressure, and has twice the magnesium of and more iron than milk chocolate. Plus chocolate makes us feel good!

Portion size: A 20g bar or chunk = 100 calories.

Peanut butter on crispbreads

This is the perfect combination of protein, fat, carbohydrate, and lots of fibre. While peanut butter is high in fat, it’s the unsaturated (or ‘good’) kind – and peanuts are a great source of the antioxidant vitamin E. Peanut butter is also rich in protein – so is an especially good option for vegetarians – and a good source of magnesium. Opt to spread the peanut butter on rye crispbreads – which are low in salt, high in fibre and have a low GI – so you won’t get an energy high followed by a crash.

Portion size: Two teaspoons of peanut butter on two rye crispbreads = 180 calories.

Hummus and crudités

A tasty, crunchy snack that’s perfect if you’ve got cold storage nearby. Hummus is best when you make it yourself using chickpeas – but if you don’t have time to do this, opt for the reduced fat variety, which will supply you with vitamin E, manganese, and disease-fighting garlic. Use raw vegetable – such as beta-carotene-rich carrot sticks and potassium-rich celery – to dip into the hummus, in order to boost your fibre intake.

Portion size: 50g reduced fat hummus with veggie sticks = 125 calories.

Seeds and raisins mix

While seeds are high in fat, it is mostly unsaturated ‘healthy’ fat – and since they weigh so little, they are easy to eat on the move. Seeds are also high in protein and a good source of phytosterols – plant compounds which are believed to reduce cholesterol and enhance immune function. In a US Journal of Agricultural and Food Chemistry report, sunflower seeds proved to be the best source of phytosterols – as well as being a good source of magnesium, iron, copper, manganese, and vitamin E. Pumpkin seeds contain cucurbitacins – a substance that appears to help prevent prostate enlargement – and are also a good source of zinc, magnesium, and manganese. Research also suggests pumpkin seeds might have anti-inflammatory properties that are useful in curbing the symptoms of arthritis. Add a handful of raisins to this mix and you’ll be upping your iron intake and potassium intake.

Portion size: A tablespoon each of pumpkin seeds, sunflower seeds and raisins = 240 calories.

Grapes and cheese

If you’re a cheese lover, you are probably only too aware of its high saturated fat content – which is particularly the case for the harder varieties. But it’s not all bad: hard cheese such as cheddar are a great source of calcium and phosphorus, and is one of the few good sources of vitamins B6, which aids the process of serotoninsynethesis (a process that promotes good mood).

Portion size: 25 red or green grapes and 1 oz cheddar cheese = 200 calories

Avocado and bread

Spread half a medium ripe avocado on a slice of wholemeal toast to get a tasty, wholesome, low-GI snack containing a healthy dose of fibre. And if you like a spicy touch, sprinkle it with adash of Tabasco sauce!

Portion size: Half an avocado on one slice of bread = 220 calories.

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The challenge for this week is pretty simple to understand but a real pain in the glute to complete.

Since Mother Nature has decided to cooperate and grant us all with some sunshine and warmth, we’re taking it to the street this week. Take a timer with you and set it for 30 second intervals. Your mission is to run a 2km distance which is truly quite short from a challenge standpoint, but every 30 seconds, drop down and perform 5 push ups. Based on a person of average physical conditioning, you should be able to complete your run in 10 to 12 minutes.

For the gym rats who still enjoy lifting weights, why don’t you challenge yourself with the Run/Rack method? Useful for spicing up any type of exercise, stand in front of the dumbbell rack with a weight in each hand that’s approximately 40 percent of the amount you would normally lift for eight repetitions. Lift the weight eight times, then quickly return the dumbbells to the rack and grab the next heaviest dumbbell. Repeat the exercise again for another eight repetitions, grab the next heaviest pair and continue for another eight repetitions. Keep increasing the weight with each set until you can barely squeak out eight repetitions.

Be sure to check out part one of our 3 part nutritional tips on healthy snacks and feel free to subscribe to us via RSS subscriptions to ensure that you never miss a tidbit!

Healthy Snacks to Control Hunger

“The key to healthy snacks is to plan them so that you are not snacking impulsively,” says Joan Salge Blake, MS, RD, LDN, clinical associate professor at Boston University. “You can use a healthy snack to add important nutrients you need in your diet and to keep you away from those empty calories at the vending machine.”

Benefits of Healthy Snacks

The key to healthy snacking is picking healthy snack foods. “Choose foods that you need in your diet, like low-fat dairy products for calcium and vitamin D, and fruits, vegetables, and whole grains. Studies show that Americans need more of these nutrients, and your snack is a good place to get them,” says Blake.

Healthy snacks can also:

* Control hunger. Snacks that are high in fiber like fruits, vegetables, and whole grains make you feel full; therefore, you’ll be less likely to overeat at mealtime.

* Boost energy. Timing snacks throughout your day can keep you energized and alert.

* Curb cravings. Planning a healthy snack during your day will help you avoid indulgences like a chocolate bar or chips.

Tips for Snacking

Strategizing your snacking habits will help you make smarter choices about what and when to eat. “You need to develop healthy eating habits around snacking just as you do with the rest of your diet. Mindless snacking should be avoided,” warns Blake.

Here are some additional smart snacking tips:

* Control portions. Snacks should be kept to about 250 calories.

* Consider timing. Blake recommends snacking when you’re hungry and need the energy, such as mid-morning and mid-afternoon, and avoiding after-dinner snacking.

* Plan ahead. Make healthy snacks at home and bring them with you. Take along healthy beverages, too, so you won’t be tempted by soda.

* Make the right selections. Healthy snacking requires healthy shopping. First, learn to read — and understand — the information on food labels. Just because a food says “all natural” doesn’t mean it’s good for you. “Natural” juice drinks can be filled with sugar, and an average granola bar gets 35 percent of its calories from fat.

Examples of Healthy Snacks

There are many healthy snack options available. “Try fortified yogurts, or mix some protein and fiber for a healthy snack. A slice of cheese on top of a slice of apple will give you protein for energy and fiber to fill you up. Another great choice is 100-calorie microwave popcorn. Popcorn is a filling, whole-grain snack,” says Blake. Here are some other snacks that’ll please your palate:

* Chopped raw vegetables with low-fat dip, dressing, or peanut butter

* Bread sticks, whole-grain pretzels, or sliced pita bread with hummus or spicy mustard

* Frozen fruit in an ice pop or blended into a smoothie

* Homemade trail mix of whole-grain cereal with chopped nuts and dried berries

With these tips and the right planning, snacking can be both an enjoyable and nutritious part of your diet.

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