Sneaky Snacks

Many snacks aren’t really snacks when it comes to calories and nutrients.  For example Met Rx brand offers their Big Colossal Brownie Bar clocking in at 390 calories and 30 grams of protein.  This protein bar should be considered a “meal” not a “snack.”  Here is some food for thought.  Protein bars were originally designed for body builders who need to eat a complete meal every 2 to 3 hours in order to maintain muscle tissue.  The problem is when people who are not avid exercisers or body builders begin eating protein bars between meals as “snacks.” Although the bar is marketed as a “healthy” option it can cause weight gain. 

Yet another “healthy” snacking down fall can be those cute little 100 calorie packs such as Oreo’s, Teddy Grams, or Cheese Nips.   While the intention is good, often times we find ourselves unsatisfied at just one 100 calorie pack.  Left to our own devices we end up eating 2, 3, 4 or more of these cute little sneaky snacks.

If you are looking for a healthy and satisfying packaged snack between meals, here are a few guide lines to follow:

1) Read the nutrition facts label before you nosh. 

2) The best healthful snack bars have at least 5 grams of protein and 3 grams of fiber, less than 13 grams of sugar.

3) Stick with something that is around 150 calories. 

Try out these low cal all natural snack bars options available at Whole Foods or Trader Joe’s:

KIND BAR-Cranberry Almond + Antioxidants: 190 Calories

KASHI TLC BAR- Peanut Butter: 120 Calories

LUNA BAR: 170 Calories

GO ORGANIC BAR: 180 Calories

If you like to cook and save money, check out Christine Avanti’s favorite “between meal” snack:

Momma Lydia’s Granola only 140 calories per serving!

(great for snacking, fruit parfaits or as breakfast cereal)

http://www.christineavanti.com/KLOVE-New-You-In-52.php

Listen to Christine here.

Healthy and Delicious Back to School Lunches

We asked Christine Avanti, what are some healthy alternatives to put in kids’ lunches?

Christine’s response-

It's important to feed children a healthy lunch that provides lasting energy for several hours after the meal so they are not experiencing energy crashes and hyperactivity.  Eating balanced meals helps kids stabilize blood sugar which helps keep them calm, happy and alert throughout the day.

2. How to disguise healthy lunches so that kids will eat them:

 Give food silly names- such as ANTS ON A LOG, TURKEY GOBBLE WRAP, VEGGIE CREAM CHEESE PINWHEELS.  Make a grilled cheese sandwich with reduced fat Swiss Cheese and slip in some fresh tomato between the cheese.

(For these recipes go to http://www.christineavanti.com/KLOVE-New-You-In-52.php)

3. What are healthy lunch options in the school cafeteria?

Grilled or baked chicken sandwich

Veggie Burger

PB&J Sandwich

Salads loaded with vegetables and olive oil and vinegar dressings based dressings.  Avoid creamy dressings or fried foods because they contain added sugars and transfats.

4. How many calories should kids aim to eat a day?

Avanti says, “steady growth during childhood necessitates a gradual increase in nutrition intake.  Children accumulate storage of nutrients before adolescence so that when they have an adolescence growth spurt, their bodies can draw on nutrient stores accumulated in earlier years.  This is especially true when it comes to calcium.  Calcium intake promotes optimal bone density; the denser the bones in childhood, the better prepared they will be support teen growth and even more importantly they will be better prepared to withstand bone loss later in life.  Thus, the foods children eat influence their nutritional health throughout their entire lives.” 

Recommended Daily Allowance (RDA) during childhood:

1300 cals/day (1-3 yrs)

1800 cals/day (2-6 yrs)

2000 cals/day (7-10 yrs)

Listen to Christine here: Segment 1 & Segment 2

Healthy Back to School Snacks

Busy parents are always on the lookout for simple yet healthful ways to feed their kids.  Fortunately, we here at KLOVE understand your concerns which is why we asked celebrity nutritionist, author and chef Christine Avanti for her recommendations.  Below are Christine’s suggestions for healthy back to school snacks.

Homemade:

Bake blueberry muffins using organic apple sauce instead of refined white sugar and butter. (http://www.christineavanti.com/Healthy-Recipe-Intro.php)

PB&J on mini bagels, whole wheat crackers or rice cakes - made with natural peanut butter and no sugar all natural fruit preserves.

Greek yogurt granola parfait made with low sugar or homemade granola.

Whole Wheat Bagel dipped into Fruity Cream Cheese -cream cheese mixed with organic fruit spread and fresh fruit.”

Honey Almond Popcorn Globes -only 64 calories!! (http://www.christineavanti.com/Healthy-Recipe-Intro.php)

Homemade granola

Quick grab and go snacks:

apple slices

blueberries

Fruitabu all organic fruit leather  (made by Kashi-no high fructose corn syrup)

string cheese

Baby Bel cheese

Popchips

hummus dip with celery, carrot and cucumbers, zucchini and red bell pepper slices instead of greasy potato chips

organic juice boxes made with real juice instead of juice made from concentrate and high fructose corn syrup

 Cafeteria:

Hummus with veggies

Sliced fresh fruit

Yogurt fruit parfait

Listen to Christine discuss healthy after school snacks: part 1 & part 2

Abs of Steel with Steel Cut Oats

If you enjoy a warm creamy bowl of instant oats for breakfast you may be missing out on getting those amazing abs of steel.  Here’s the skinny-- folks who dined on whole grains such as steel cut oats, lost more belly fat than dieters who ate refined grains, says a study in the American Journal of Clinical Nutrition.  Wondering why steel cut oats are so ab friendly?  Well, considering that half a cup steel cut oats has 5 grams of fiber and 7 grams of protein whereas instant oatmeal has 3 grams fiber and 4 grams of protein.  More food for thought…..instant oatmeal has 15 ingredients including guar gum and caramel color while steel cuts oats has one ingredient (steel cut oats)!

Wanna try a delish belly busting breakfast? 

Berry Delicious Steel Cut Oats

200 Calories, 7 grams fat

Learn more here: http://www.christineavanti.com/KLOVE-New-You-In-52.php

Listen to Christine and Tony