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Each of these twice-a-month emails contain motivating health and fitness tips, recipes and articles that cover:


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This Month In Diet
  • Clean Up Your Diet
    Clean eating isn’t another strict diet plan that tells you to eat more protein, fewer carbohydrates, or a certain number of calories. Rather, it’s about eating whole foods—healthy foods from each food group in their most natural state. If you’re willing to change your shopping habits, you can eat clean without too much effort. Read >>
  • Must…Have…Sweets…
    Ask anyone about the worst part of dieting and they’ll likely tell you it’s not being able to enjoy sweets and their other favorite treats. What they don’t know is that there are plenty of sweets that can be part of a healthy diet. Read >>
  • Smart Snacking
    There are plenty of high-calorie, unhealthy snacks to choose from. The key is to find the right snacks—ones you like, are low in calories, and are high in nutrients that fuel your body. Be smart about your snacking choices with these nine great ideas, all at or below the 100-calorie threshold. Read >>
  • Across the Spectrum
    Heart disease is the leading cause of death for both men and women. But what if you could reverse the disease without surgery or drugs? This is what the Spectrum Diet is all about. Read >>
Health and Fitness News

Smart Snacking

Enjoy these nine snacks for fewer than 100 calories

It’s a diet myth that snacks can’t be part of an effective weight-loss plan. In reality, the right snacks can help you eat fewer calories overall while keeping your stomach satisfied and your energy level up so you have the endurance to continue your diet plan. After all, it’s awfully difficult to maintain healthy eating if you’re hungry all the time and running low on energy.

There are plenty of high-calorie, unhealthy snacks to choose from. The key is to find the right snacks—ones you like, are low in calories, and are high in nutrients that fuel your body.

Be smart about your snacking choices with these nine great ideas, all at or below the 100-calorie threshold.

Snack 1: Popcorn

No, you won’t get a low-calorie snack from movie theater butter microwave popcorn, but there are brands of low-calorie microwave popcorn that contain only 100 calories in six cups! Popcorn is high in fiber and takes a while to chew, making it a satisfying snack that fills you up. The next time you’re watching a movie, instead of reaching for the chips, candy, or cookies, try a healthy variety of popcorn.

Snack 2: Fruit and Cottage Cheese

Foods like cottage cheese are high in protein so they help you feel full for longer and provide lasting energy. Half a cup of cottage cheese contains 14 grams of protein. Pair that with a wedge of cantaloupe or a half-cup of fruit for added sweetness and you have a satisfying snack that’s rings in right at 100 calories.

Snack 3: Cheese and Crackers

Choose three multigrain crackers and top them with a slice of low-fat cheese for a simple snack. The fiber from the crackers and the protein from the cheese are the perfect combination for a filling snack.

Snack 4: Cucumbers and Cream Cheese

Fill up on one and a half cups of sliced cucumber dipped in whipped cream cheese. The whipped variety of cream cheese has delicious flavor, but contains fewer calories than regular cream cheese. And since cucumbers are made of mostly water, they’re a great option for hungry dieters.

Snack 5: Almonds or Pistachios

Nuts of any kind are a great snack to eat on the go. Since they’re high in calories, you must limit the amount you eat, but the good news is you don’t need to eat many to feel satisfied. Nuts’ high fiber and protein content fill you up and provide lasting energy. Down 14 almonds or 25 dry roasted pistachios to reach the 100-calorie mark.

Snack 6: Carrots and Hummus

The best snacks contain both protein and fiber. Get your protein from hummus and fiber from carrots. Tide yourself over until dinner with a snack of eight crunchy baby carrots dipped in two tablespoons of your choice of hummus.

Snack 7: Apple Slices and Peanut Butter

Sweet and salty is a great combination. Munch on three-fourths of a cup of apple slices spread with a thin layer of peanut butter. To stay under 100 calories, you’ll need to limit your peanut butter to two teaspoons—just enough to enjoy the flavor.

Snack 8: Fruit and Yogurt

Craving something sweet and refreshing? Try a fruit smoothie. Mix a third of a cup of nonfat Greek yogurt with two-thirds a cup of fruit and ice. Frozen blueberries, strawberries, or bananas are great options. Add in a tiny bit of honey for extra sweetness if desired.

Snack 9: Hard-Boiled Egg

Boil a few eggs to keep on hand for a quick and easy snack. Sprinkle on a little salt or pepper for added flavor. Eggs are nutritious, delicious, and high in protein, making them a smart snack option any time of day.