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21 Healthy Snacks Nutritionists Eat When They Want to Lose Weight

Try these snacks while staying healthy.

Many specialists say good snacking is a way to get faster to your objectives without getting an emotional meltdown when someone takes cupcakes to your session after lunch. “Snacking can maintain your hunger at bay, stop overeating and maintain your weight in check,” says Kara Lydon, R.D., author of Nourish Your Namaste e-book and The Foodie Dietitian Blog. The secret here is to chomp down on protein and fiber-packed meals to maintain you full and combat cravings. She claims the other essential component of snacking is variation. It’s what nutritionists snack on when they’re attempting to lose weight, from peanut butter and jam pots to antipasti sticks.

1. Greek Yogurt Parfait

A snack fully loaded with strawberries, blueberries, and crunchy granola.

2. Protein bars

Protein bars are everywhere. But be careful to choose the healthy ones – those that do not contain a high quantity of sugar and preservatives.

3. Guacamole with Bell Pepper Dippers

Skip munching on tortilla chips. Guacamole with bell pepper dippers is healthier.

4. Green smoothie

You can never go wrong with this nutritious drink. It is packed with vitamins and keeps you energized all day.

5. PBJ Coconut Chia Pudding

The nutrients from chia and coconut make this snack a healthy and filling one.

6. Cinnamon Apple Oatmeal

Various studies have reported the efficacy of cinnamon in helping eliminate unwanted pounds.

7. Pistachios

Pistachio fruits are not only delicious and enjoyable to consume, they are also great for health. Technically a fruit, these green Pistacia vera plant seeds have excellent protein, fiber, and antioxidants and produce excellent natural fats.

8. Quick “Cheesecake”

Schmear ricotta cheese and your preferred jam on graham crackers for an instant cheesecake.

9. Baked zucchini chips with paprika and sea salt

The use of paprika in this snack boosts metabolism, reduces appetite, and lowers blood pressure.

10. Ricotta-Stuffed Sweet Potatoes

Sweet potatoes are bubbly, but more so when there is a surprise explosion of cheesy goodness in them.

11. Avocado & Salsa Cracker

It requires only minutes to make this snack, filled with fiber, veggies and good fats.

12. Sliced Apple with Hummus

A hummus recipe with apples mixed in. Great served with freshly sliced apples too.

13. Broccoli & Carrots with Greek Yogurt

A real pleaser for the entire family, this snack is filled with all the good nutrients.

14. Tuna pouch

In a hurry? This is the ideal snack for busy people.

15. Kale chips

The best substitute for tortilla chips.

16. Edamame

A tasty plant-based snack free from added sugar.

17. Spicy Roasted Chickpeas Recipe

This recipe for spicy chickpeas is an easy snack to prepare for long-distance travel, game day, or tailgating.

18. Banana Peanut Butter Toast

This comforting peanut butter-banana toast gets a dash of cinnamon for an added flavor boost.

19. Almonds

Almonds are packed with protein, vitamins, minerals, and fiber, and are associated with various health benefits

20. Chocolate

Who doesn’t love chocolate? This is one of the most preferred comfort foods.

21. Air-Popped Popcorn

When this pops, you can’t help but snack.


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12 Signs Your Metabolism Is Out Of Whack

Pay attention to your body!

Your metabolism plays a significant role in the ability of your body to turn food into energy and probably you loved and hated it at different times in your life. But while your metabolism will probably be obvious if it works well, you can really feel off if it isn’t. Your metabolism is normal to decrease as you get older, so you will gain weight more likely when you don’t eat well and have to work harder to maintain weight loss. But it might mean that something unusual is taking place if you experience any of the following symptoms.

1. You have dry skin.

“As the skin fails to gain vital nutrients, the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked,” says Dr. Mashfika N. Alam, MBBS, a general practitioner at Icliniq.

2. You crave for sugar and starchy foods

“Cravings are often your body’s way of asking for an energy pick-me-up. If you’re eating well and sleeping enough, but still have really intense cravings, it could be that your metabolism isn’t effectively converting the foods you’ve already eaten into the energy your body needs,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

3. You’re Really Tired

“If you often feel tired, it could be a sign that your metabolism is a little slower as your body is not doing a great job at converting your food intake into energy quickly enough,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

4. Headaches that persist.

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines.

5. You Always Have To Pee

A slow metabolism can influence other body processes, including the number of times you get into the toilet.

6. You Have a Decreased Pulse Rate

It could be because of a slower metabolism if you noticed that your heartbeat slows down. “The pulse rate is directly proportional to the metabolic rate and therefore delayed pulsation happens when the basal metabolism rate is slowed down,” suggests Dr. Alam.

7. Your Nails Are Brittle

Similar to the effect on your skin owing to a slow metabolism, changes in your nails may be noticed because your body does not absorb nutrients. Susan Besser, MD, says some prevalent changes include more broken nails and greater ridges.

8. Your Moods Are Up & Down

“This isn’t necessarily caused directly by a slower-than-usual metabolism, but feeling tired when your metabolism isn’t up to par can make you feel rundown—and that can make you moody,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

9. You feel cold all the time.

Your metabolism also helps generate heat, and if it’s slow, you might be extra chilly. As a result, you may find yourself layering up and throwing extra blankets on your bed,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

10. You’re constipated

“With a slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.”

11. You’ve experienced unexplained weight gain.

“If you’re eating well, and watching your caloric intake, and still gaining weight, it’s worth talking to a doctor or dietitian to see what’s going on,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

12. You’re losing hair

“When your metabolism isn’t working well, your body doesn’t turn over cells as quickly as it should to maintain your skin and hair,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

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15 Things You Should Do In The Afternoon If You Want To Lose Weight

Afternoon habits for weight loss transformation.

Apart from major changes, such as eating more veggies, reducing your sugar-packed smoothies, and committing yourself to a kick-ass workout, small behavioral tweaks can also significantly impact your ability to lose weight. Actually, every sweat session and good dinner may be undermined by stuff you do every day. The excellent news is that you can keep up with your weight loss objectives by changing a couple of old habits and adding a couple of new behaviors. Add these habits to your afternoon routine and experience massive changes in your body.

1. Drink Green Tea

Green tea contains theobromine and theophylline, and the amino acid L-Theanine. These substances help calm the nervous system and improve concentration abilities.

2. Afternoon Wakeup Workout: Energizing Exercises (via youtube realbeauty)

3. Go For a Midday Walk

Getting up and moving around not only can help you digest after a big meal, but it also may boost your fat burn.

4. Get moving

“If you sit for the rest of the day, you are undoing most of those good workout effects,” says Rumsey. “Make an effort to stand up and move at least once an hour, even if it’s just for a minute or two. All these little movements add up.”

5. Have an errand walk

Instead of walking to get in shape, once or twice a week, walk to get things done.

6. Listen to your hunger

“If you tend to get slammed during the day, it can be easy to brush your hunger cues aside. This backfires, leaving you famished later in the day and more likely to overeat when you finally do make time to have a meal,” says Alissa Rumsey, R.D., C.S.C.S., author of Three Steps to a Healthier You.

7. Pamper yourself with a fruit shake

Instead of eating the desert you will probably regret why not replace it with a delicious fruit shake or smoothie.

8. Drink more water

“People underestimate the impact that not drinking enough water can have on our bodies,” says Rumsey. “Even slight dehydration (just one or two cups) can cause you to feel hungry, when really what you need is fluid.”

9. Afternoon Fitness Burn | 4-Minute Workouts

Exercising gets your heart-pumping and blood-flowing.

10. Substitute Afternoon Snacking With Exercise

Exercise is the best way to fend off those post-work cravings.

11. Splash some cold water on your face

This is a great way to recharge your batteries.

12. Watch out for the bites, licks, and tastes

“While it may seem like just a small sample or tiny bite, these all add up over the course of the day,” Rumsey says. “Often these bites, licks, and tastes are a significant source of calories.”

13. Indulge yourself with a piece of chocolate

Chocolate contains tonic substances like caffeine, theobromine and theophylline which have a stimulating physical and psychological effect.

14. Grab a power snack

A good healthy snack is the best way to pick up in the early evenings, just to end the day in an active mode, rather than just waiting for you to get back home and hide.

15. Just laugh!

A good laugh releases happy endorphins, which help you get rid of all the stress and turn into the upbeat person you should be all the time.

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