Low-Calorie Snack Ideas

For those of us trying to stay away from fattening foods in order to lose weight, there are an array of low-calorie snack ideas that will help you keep hunger at bay. Here are four quick, easy-to-make snacks, using ingredients you usually have at home.

Bananas and Peanut Butter

bananas-and-peanut-butterThis is the perfect snack for people with a sweet tooth!

One medium-sized banana contains about 105 calories, and there are approximately 95 calories in one tablespoon of peanut butter (if you put a drop of peanut butter on every bite you take, you’ll probably end up eating about a tablespoon of peanut butter).

Bananas are full of potassium, and peanut butter provides much needed protein. This snack is a great choice if you want to fill yourself up, and satisfy your sugar cravings without turning to empty calories.

Not so good choice: Bananas and chocolate. Although chocolate is rich in antioxidants, it also is heavily processed and contains high levels of sugar.

Raw Baby Carrots and Ranch Dressing

raw-baby-carrots-and-ranch-dressingA healthy snack that you can eat as much of as you want! The largest baby carrots have only five calories, and carry a good amount of potassium and vitamin A.

A tablespoon of dressing works out to about 63 calories, so if you only eat seven carrots, your total calorie intake will be below 100 calories.

All in all, it is still a perfectly healthy choice, especially if used to replace a meal.

Not so good choice: Carrot cake. Although it might sound like a dream come true because it is both sweet and contains healthy foods, at an average of 326 calories a slice it might not be as kind to your figure.

Apples with Cinnamon and Sugar

Another sweet healthy snack option is apples, topped with cinnamon and sugar. Skin the apples, then chop them into small cubes/slices, and sprinkle cinnamon and sugar on top.

Sugar contains sixteen calories a teaspoon, while cinnamon contains six, and one apple is about 72, so, in all, it is under 100 calories. Plus, you get 1.7 grams of fiber (3 grams if you leave the skin on).

Not so good choice: Apple pie. It’s a good idea to stay away from these sugar-laden sweet treats if possible.

Crackers and Cheese

A very simple snack with more calories than most on this list, although it is still relatively healthy.

Five premium saltines equal 65 calories, while a piece of cheese is about 100. If you use one quarter of the cheese for each cracker, you will probably only need roughly two pieces of cheese, and ten crackers, before you are full.

Not a bad choice if you are hungry, and start dreaming about deep-fried chicken!

Not so good choice: Ritz crackers and squirt cheese. Ritz crackers are more fattening as they contain butter and other ingredients to make the flavor richer. Squirt cheese is heavily processed, making it unhealthy and fattening.

Conclusion

These are all great snack choices for men and women who want to control their calories and their weight. Don’t forget to think about the type of drinks you consume as well; we recommended cutting out soda and increasing your intake of water.

How to Lose Weight Faster, But Safely

cup-of-tea

“The trouble with dieting,” I hear many women say, “is that it takes too long. If I want to look good for my anniversary next month, I should’ve started losing weight way back in February. Now that I’m finally focused, it’s too late.” Well, yes and no. Taking the long-term approach to weight loss is wise because it means you’ll lose pounds slowly and steadily — making it more likely that you’ll keep them off. But there are ways to rev up your metabolism so you burn calories and lose weight more quickly. Check out my favorite no-fail jump starts.

Watch Your Fluids

1. Drink green tea. Get this: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period. If you can believe it, those 70 calories a day add up to a total of 7.3 pounds of fat a year! It’s not magic, it’s science: Researchers believe the difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.

2. Avoid calories in a glass. Scientists now know that the body does not register liquid calories in the same way it does solid calories. Drinking a grande caffe mocha, for instance, won’t make you feel satiated the way eating a bowl of pasta will. Which means that although the caffe mocha actually has a greater number of calories than the pasta, you’re still more likely to want a second cup from Starbucks than another plate of linguine. So monitor your intake of juice, soda, coffee drinks and wine. If you consume one of each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime — and you’ll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

Start Lifting

3. Buy a set of five-pound weights. It’s a onetime investment you’ll never regret. Here’s why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you’ll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple biceps curls or triceps pulls right in your home or office. Do these exercises three to four times per week, and you’ll soon see a rapid improvement in your physique.

4. Lose the salt. Sodium contributes to water retention, making you look and feel bloated. Do you eat too much salt? Probably — the daily value suggests no more than 2,400 milligrams of sodium each day (or about one teaspoon), but most of us are getting more than twice that amount. So keep an eye on your sodium intake, and that doesn’t just mean ditching the saltshaker. Hidden sources include soups, canned foods and drinks (did you know a serving of regular V8 juice has 800 mg of sodium?), salty snacks such as chips and pretzels and many prepackaged foods.

Heat Things Up

5. Spice it up. Angelo Tremblay, Ph.D., director of the division of kinesiology at Laval University, in Canada, found that eating hot peppers can boost a person’s basal metabolism (the total calories the body burns at rest). The reason? Capsaicin, a compound found in jalapeno and cayenne peppers, may increase your body’s release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What’s more, eating hot peppers may reduce your appetite, Tremblay says, helping to curb your cravings. So spice up your stir-fried veggies, eat low-calorie chili or salsa (try them on salads and baked potatoes), and watch the pounds come off faster.

6. Get some sleep. As funny as it sounds, sleep deprivation may make you fat — and not just because you’re susceptible to cases of the late-night munchies (although there’s that too). Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours, according to researchers at the University of Chicago. So don’t skimp on your zzz’s, and you’ll be rewarded with an extra edge when it comes to shedding pounds quickly.

Move Around

7. Go for an evening walk. Don’t get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you’ve stopped moving. What that means for you: Those dinner calories have less of a chance to take up permanent residence on your hips.

8. Eat every meal. Listen up: Skipping meals will not make you lose weight faster. That strategy backfires because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy. Over time, the result is that when you do eat — even if you consume the same foods as always — your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your purse or briefcase — anything that will keep you from going hungry.

9. Add 20 minutes of exercise per day. If you’re on a diet, you’re probably already working out a couple of times a week. (No? Well, you should start!) But whether you exercise or not, you can get a leg up on all those other weight-loss wannabes by doing a little something extra each day. Take the stairs instead of the elevator; walk to the bus, train, or all the way to the office; window-shop with your best friend rather than sit over coffee. Taking the dog out, gardening and even housecleaning all increase the number of calories you expend. You don’t have to go for a jog (although that would help!) to speed up weight loss. Twenty minutes of moderate exercise a day means you’ll burn approximately 700 calories.

Drink Up!

10. H2O, H2O, H2O. You’ve heard it before, and you’ll hear it again. That’s because drinking 64 ounces of water daily is one of the easiest ways to speed up weight loss. Your body needs water in order to efficiently metabolize stored fat. When you shortchange your supply, you’re likely to slow down that process, meaning it’s more difficult for you to burn calories. An easy eight glasses a day (at least!) will keep your system running smoothly.

11. Don’t go for the gimmicks. At any given time, there are dozens of weight-loss hypes in the marketplace that claim to have the ability to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything, but you and I both know these schemes don’t work. Save your money, but more importantly, save yourself from the emotional pain when these gimmicks fail. Be realistic. Jump-start your weight-loss program in ways that make sense, and not only will you be thinner, you’ll be happier too.

Black Tea Benefits

Black Tea BenefitsBlack Tea is a remarkable health drink, which many overlook. Some prefer Green Tea, but did you know that you can get the same benefits by drinking Black Tea?

This is because Green tea and Black tea come from the same plant. In fact, there are two other teas that can also be made namely oolong and white tea. What makes these teas different from one another is simply how it is processed.

In fact, among tea drinkers there are actually many different types of drinks. There is chai tea, Chinese tea, herbal tea, flavored teas, jasmine tea, loose leaf tea and tea sachets. It is actually amazing to go to a tea specialty shop. You just might not ever leave.
But this lens is going to focus on Black tea. Is actually the most common and readily available, but in my opinion one of the best tasting.

White Tea Health Benefits

White Tea Health BenefitsThough studies are inconclusive, the white tea health benefits seem to be greater than any other teas. White teas are made of leaves and unopened buds and are the least processed.

The white tea making process is started by picking the tightly rolled buds of the camellia sinensis plant. The leaves are immediately fired or steamed after letting them wither for a period of time. They do not go through any oxidation. As a result, white teas contain the highest level of antioxidants of any tea variety.
The Benefits

With a higher level of antioxidants compared to to green tea, white tea has proven to have greater cancer-fighting ability. White tea is known to boost the immune system and can help to fight viruses and infection-causing bacteria.

Studies have also demonstratedd that white tea is fluoride-rich and can prevent the growth of dental plaque, the chief cause of tooth decay. The polyphenols in white tea have also been shown to lower cholesterol, reduce blood pressure and fight fatigue.

White tea also contains much less caffeine per cup than green, oolong, or black tea. If consumed properly, white tea can relieve stress as well.

Varieties of White Tea

Silver tip white tea:

It is a top grade white tea. The buds are plucked when they are ready to open. The long and needle-shaped buds are covered with silvery hairs. When infusing, every bud stands in the cup upright just like bamboo shoots after a spring rain.

White peony tea:

This is also known as ‘Pai Mu Dan‘ and is made from the buds and leaves that remain after the famous silver tip white tea has been harvested. It is sweet and mild.

Longevity eyebrow:

The production method for longevity eyebrow is similar to white peony tea. There are 3-4 leaves in one bud instead of 1-2 leaves. Since the bud is slim and curves like an eyebrow, it is called longevity eyebrow.

Benefits of green tea

Benefits of green teaGreen tea has more health benefits compared to other Chinese teas like oolong and black tea, all of which come from the plant Camellia sinensis. What makes green tea different is the process by which it is made. Green tea owes much of its health benefits to how the Camellia sinensis leaves are steamed. The steam process keeps the EGCG health benefit of green tea from oxidizing. With oolong and black teas, however, the leaves are fermented instead of being steamed, thus causing the EGCG health benefit to transform into another less medicinally potent form.

Aside from medicinal value, green tea can also offer other health benefits, especially in the fitness field. Drinking green tea can cause a person to burn down more calories. A recent study on the health benefits of green tea shows that the drink can help dieters. According to the American Journal of Clinical Nutrition in 1999, men who take both caffeine and green tea burn down more calories than men who only take caffeine or a placebo.

Another health benefit of green tea is its bacteria-destroying properties. The health benefit of green tea in this area is that it can help prevent food poisoning and also prevent tooth decay. The substances found in green tea kill the bacteria causing food poisoning and those that cause dental plaque to form.

Well known for its countless medicinal and health benefits, green tea is nothing short of a miracle.