Wizard Recipes

Don’t get caught in front of the vending machine again. Pack these eight healthy snacks (each less than 200 calories) to keep you feeling full and satisfied throughout the work day

Desktop Snacks

Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead. Research shows that eating every four hours helps to keep your metabolism charged and your energy level high. Before you dig in your drawer for spare change and head to the vending machine, plan ahead and stash low-calorie, nutritious snacks in a cabinet, drawer, or your briefcase. Each of these snacks has less than 200 calories and are sure to satisfy when the 3 p.m. cravings hit.

Whole Wheat Crackers and

Peanut Butter

Save your quarters by skipping the vending machine’s peanut butter crackers and packing your own nutritious snack. For a hunger-curbing option, try 10 multigrain wheat crackers (such as Multigrain Wheat Thins) and a tablespoon of peanut butter. This nutrient-rich snack rings in at just 193 calories and offers 2 grams of fiber. The combination of complex carbs and protein help to keep your blood sugar stable and keep you feeling full longer

Fruit

Grab an apple, banana, pear, grapes, or other portable fruit as you dash out the door every morning. If you grab a different fruit every day (and change with the seasons), you’ll obtain a good variety of nutrients plus fiber, and won’t get bored with the same old snack. The average serving of fruit is around 70 calories so pair with a cup of fat-free milk (about 90 calories) for a protein boost as well as extra calcium and vitamin D. This protein and fiber combination will keep you feeling full and prevent mindless eating.

Popcorn with Parmesan

Take regular bagged popcorn to the next level by topping with 2 tablespoons of shredded Parmesan cheese. The nutty flavor of the popcorn pairs well with the rich flavor of Parmesan resulting in a quick, 150-calorie snack. Simply top 3½ cups of 94%-fat-free popcorn with the cheese and your snack is served. If you don’t have an office fridge to stash your Parm, nosh on just the popcorn for only 100 calories. This salty snack counts as one of your three daily servings of whole grains and helps to increase your energy and mood.

Nuts

Make the swap and choose nuts over chips for a crunchy alternative. Nuts are rich in heart-healthy fats but are calorically dense (about 170 calories per ounce) so measure out an ounce (about 24 almonds) and stick to that amount instead of feasting on the entire bag. Stash premeasured baggies of nuts in an office drawer or in your purse to nibble on when the 3 p.m. hunger pains hit. Almonds and other nuts are a naturally high source of vitamin E, calcium, magnesium, and potassium and are rich in protein and fiber

Instant Oatmeal

When you’re in a rush at work and want something warm and comforting, heat a packet of plain instant oatmeal (just 110 calories) in the microwave for a quick and satisfying treat. Choose plain oatmeal and add your own flavorings to control the calorie and sugar content. Top with a 42 calorie mini box of raisins for a sweet flavor and added nutrients or sprinkle with cinnamon and nutmeg. Doubling as a fiber-rich breakfast or daytime snack, oatmeal helps lower cholesterol and reduces the risk of heart disease.

Mini Pitas with Hummus

Use mini pita pockets to scoop up creamy hummus. Whether you make your own hummus or choose a favorite brand at the grocery store, hummus is made from chickpeas, a great source of soluble fiber. This soluble fiber helps to lower cholesterol and prevent heart disease. Pair one serving of hummus, 2 tablespoons, with 3 mini pita rounds for a 150 calorie snack. If you want a protein boost, fill the mini pita pockets with an ounce of low-sodium deli ham or turkey. The fiber and protein combo gives the snack some staying power to keep you feeling full longer.

Snack Bars

If you’re having a sweet attack and are looking for a healthy “bar” that isn’t loaded with sugar, reach for one that is all natural. Brands like LaraBar and KIND are good sources of fiber, contain no added sugar, and are made from whole, natural ingredients like dates, almonds, cashews, and cranberries. These bars are rich in fiber, low in sodium, loaded with vitamins and minerals, and run around 200 calories per serving. Pack these convenient bars in a purse or pocket for an instantly sweet and filling snack.

Veggies with Ranch

Beat the high-fat, high-sodium snacks featured at the convenience store and pack a container of fresh veggies like carrots, celery, and grape tomatoes. Raw veggies fill you up because of their high water and fiber content. If you struggle eating veggies in the buff, try dipping them in 2 tablespoons of low-fat Ranch dressing (80 calories), hummus (70 calories), or salsa (10 calories).

We are always waiting for the holiday, right? And we wouldn`t like to spend our limited free time on cooking, even if we`re spending our vacation at home or not! here are some tips and tricks to making your holiday regime perfeeect!

- It is absolutely mandatory to organize your vacation ahead, because,you also have to adapt your way of cooking to the new activities.

Considering the fact that vacations don`t necessarily mean being sedentary, but taking walks through the park, field trips or  practicing sports, we should combine harmoniously the two types of cooking, vegetarian and complex.

- In order to keep the figure, it is also indicated to have an `eating timetable`, even though this should come in not so handy, due to the tendency of getting up late, or partying all night :). I`m not saying that a very strict program of eating should be the solution, but, it is necessary to have organized meal hours for staying fit, getting all the nutrients and having an easy digestion.

So, breakfast remains the most important meal if the day, right? DON `T FORGET ABOUT IT!!! even though you`re getting up later than usual! if you`re planning some hiking that day, your breakfast should be even more consistent than usual! be careful with drinking too much coffee, because sun and lots of coffee don`t mix so well together, and also No Alcohol!

- Lunch also shouldn`t be skipped, but do not eat heavy ingredients like steaks with all sort of gravies or lots of meat.

Try a salad, but not only vegetables, try it with a little bit of cheese (feta) with tomatoes, cucumbers, green peppers, green salad, maybe a little bit of onion (if you enjoy onion), or if you still consider this to be unsatisfying, you can also add one hard boiled egg, or some boiled or grilled chicken breast. It tastes great, and also offers you the nutrients that you need at lunch time in order to keep you going for the rest of the day!

-Dinner… hmm… tricky aspect. Maybe on vacations we can manage to change our day-to-day lifestyle regarding the last meal of the day, because, let`s face it, when we come tired from work, dinner represents our biggest meal (if not, WELL DONE!). So, at least now let`s try and change this. If you want to lose weight, try some vegetables, boiled or grilled. Nutritionists consider fruits  not so appropiate in the evening, because fruits offer you energy, due to their sugar content, energy that has no place to be consumed, considering the fact that your day is almost over.

If you have no problem with your weight, just have a light meal, best with 2 hours before bedtime. This can contain anything you like, in SMALL PORTIONS,  excepting, of course, fats or sugars, which are ALWAYS bad.

-Also between these  meals of the day, some snacks are welcomed. Try fruits (well washed), yogurts (but not fruity ones, because they contain a lot of sugars), maybe a healthy sandwich, if somehow you`re very hungry.

-Especially in the summer time, it is most important to keep ourselves hydrated!

Minimum 2 liters of water a day, maybe even more if you`re sun bathing or exercising a lot. But BE CAREFUL! The sodas and  coffee you consume DON`T ADD to these 2 liters, only water counts, because this is what your organism needs!

-Sugar cravings can be easily tricked by eating HONEY, instead of sugar!

So have fun, party, but don`t forget to stay healthy!