What Are Healthy Snack Options At Work?
Working long hours at office can make it difficult for a working professional to stick to a healthy diet. It is very important to understand the importance of healthy snacking. Healthy snacking keeps you away from piling up unhealthy fat in your body, other than keeping up your energy levels at work. So it’s very important to plan ahead about your daily snack options. Let’s discuss a few healthy and relatively convenient snack options at work.
Seasonal fruits are one of the best options for snacking. It is a complete package of antioxidants and fiber which boosts immunity and protects from diseases. Fruits also give you a boost of energy and have a high satiety level.
2. Roasted chana(chickpeas)
They are a good combination of protein, fibre, calcium and magnesium. A handful of roasted chickpeas can be one of your snack options which not only give you satiety but also provide other essential nutrients to your body.
When there is a craving between meals then a snack option you can opt for without a second thought is almonds. Almonds are not only dense with nutrients but also provide energy and keep you fuelled for long. It contains healthy fats, protein, vitamin E and magnesium.
4. Murmura-chana mixture
It is a light and nutritious mixture which can be considered an occasional snack option .It is low calories and fat and can be made healthier and tastier by adding chopped tomatoes, onion, and cucumber in it with a dash of coriander chutney.
5. Trail mix
Trail mix or a mix of either dry fruits, nuts or healthy cereals is a healthy and easy to carry option for working people. It is a good option to keep it in a small jar on your work desk. It is a complete of package of major and minor nutrients. A small portion of either of the mixtures will provide energy and control cravings.
Low fat yogurt contains calcium and protein and provides satiety. 1 cup of low fat plain yogurt can be a good option for snacking. Packaged but plain and non flavored yogurt is easily available.
7. Cottage cheese
Low fat cottage cheese/paneer/chhena is a good source of protein and not only provides satiety, but even energy. It can be consumed with seasoning, chopped veggies or fruits. It is can be carried easily to the work place.
8. Coconut water
Coconut water is healthy and one of the best drinks to hydrate the body. Besides helping to remove toxins from the body and aiding in digestion, coconuts have amazing anti-viral, anti-fungal and anti-microbial properties that help to cure many diseases.1 glass of coconut water can be added as a snack in place of tea or coffee.
9. Green tea with apple
A cup of green tea can be a good alternative to a snack. If you add an apple to that, it will add a dose of antioxidants and fiber to your diet.
10. Peanut butter sandwich
Peanut butter whole wheat bread sandwiches are a good option for snacking. Make this old-fashioned treat healthier by using whole-grain bread instead of white bread. Whole grains contain more fiber, B vitamins and minerals than refined grains. Instead of spreading a tablespoon of peanut butter, try to stick to 1 teaspoon of it.
11. Tomato-cucumber sandwich
Tomato – cucumber sandwich with added coriander chutney will be a healthy and easy to carry snack option for working professionals, as it is a good combination of satiety and essential nutrients.
It is a power food which comprises of protein and is easily digested. It keeps you full for long durations. The best sprouting can be done with moong dal, chana dal. One can always make it healthier and fiber rich by adding vegetables like cucumber, tomatoes, boiled potatoes and onions.
13. Yogurt with fruits
Do not confuse this with packaged fruit yogurt . We are talking about plain low fat yogurt with a sprinkling of your favorite fruits. It is extremely healthy and tasty and does not require any unhealthy additives such as sugar.
14. Low sugar Dark chocolates
A small serving of low sugar dark chocolates can boost your mood, energy and efficiency levels at work. It is even packed with antioxidants and will take care of any craving that you might have. But please stick to a very small serving and do not get carried away.— this article is written by a dietitian @ FitHo
How to Maintain Your Weight While Travelling?
There are thousands of reasons which make it hard to maintain weight while travelling. It is even difficult for a person who is disciplined about his/her eating and fitness habits. Your schedule gets disrupted and you are surrounded by a variety of unhealthy foods and beverages. But here’s the thing; if can you learn to avoid all the unhealthy food while travelling- not only will travelling be more fun, but you will actually return from your next trip leaner and healthier than when you left.
The Airport / Station / Rest Stop makes you gain weight.
Today, travelling means waiting. And for most people, waiting means eating. When you are in proximity to food courts, bars and cafes, and with the body’s stress hormones (adrenaline and cortisol) firing up while travelling, it isn’t hard to give in to unhealthy food cravings.
As a result, a couple of hours at the airport/station/stop can easily turn into a couple of thousand calories added to your diet. Worst of all, those high -sugar, high- carbohydrate foods are the least satisfying when it comes to reducing your hunger-and spike your levels of insulin, a hormone that stimulates fat storage.
SOLVE THE PROBLEM:-Pack more food than your clothes. These days the food you put in your carry bag is as vital as the clothes in your suitcase. So pack travel friendly and healthy foods.
So here are some tips to eat while travelling:-
1) Carry a sturdy fruit such as an orange, apple, cherries, pears, grapes, etc. Avoid bananas and avocados as they tend to get mushy if kept in a bag for too long.
2) Make a trail mix by combining your favourite dry fruits, nuts and seeds.
3) Popcorns are always fun to snack on.
4) Low sugar Granola bars, crackers and sliced veggies are always great to have.
5) Roasted chickpeas are also a good option.
Airplanes dehydrate you
The air inside an airplane is drier than normal air (with a relative humidity less than 10 percent, the cabin is twice as dry as the Sahara Desert.) But most travellers don’t realize that breathing in dry air can dehydrate you. Dehydration due to airline air is a major cause of fatigue and fatigue gives you reason to eat. Also, when we are dehydrated and actually need water, our brain might think we are hungry and make us overeat.
SOLVE THE PROBLEM:- Drink 8 ounce of water before your flight. More important ,bring one 16 ounce of bottle of water for every 2 hours you will be in the air and down it all before you land.
As for airline or train food, follow this process whenever possible:
Avoid all sugary foods. Ask for nuts and fruits instead of chips and cookies, and 100% fruit juice or 1 percent milk as beverages other than water.
Take out time to exercise
Back home, fitting in your workout is simple-it becomes part of your daily routine but things are less predictable while travelling, and missing a workout can make your belt feel tighter. According to studies, on average, men needed to exercise at least 200 minutes a week just to maintain their weight.
SOLVE THE PROBLEM:-1) Schedule your workout times in advance. That way, the time slot will already be filled when you are invited to an impromptu dinner. Just politely decline, guilt free, citing a prior engagement.
2) Hire a personal trainer at the gym or find a running buddy. By hiring a trainer or running with someone else, not only will you be less likely to blow off the workout or run, but chances are you will learn new techniques or exercises.
Healthy Snacks and Dips for Card Parties
Its difficult to portion control when it comes to snacks. They are consumed while standing and socializing that might prevent the mind from registering the damage done in terms of calories. With moods elevated for the coming festive season and friends, family and relatives getting together for card parties, its difficult to escape the snacks. Snacks are also known as finger foods, are small in size but can be very high in calories as most of them are either deep fried or consumed in large quantities. This directly impacts the waist line and reverses any weight loss that you might have achieved especially for this festive season.
Not considering all snacks to be unhealthy but most of them are made from using cheese, refined flour, oil, high carb ingredients and many of them are deep fried. Also the dips which offer different flavors can be equally unhealthy if the ingredients have high salt, sugar or high fat.
We know it that its not just the snacks that play spoil sport to your weight loss resolutions but also the alcohol that accompanies it. If not the alcohol then the sweetened soda beverages, cold drinks, packaged juice, soda water etc are there to keep sipping on your favorite snack. Now we don’t want ti imply our options but present you some healthy options for consideration. Even if you are eating healthy options portion control is a must as every extra calorie consumed gets saved as fat in your body.
There are plenty of healthy snack options available and using some culinary skills and keeping out the unhealthy ingredients you can prepare or outsource some snacks for better health and taste.
Some Healthy Dip Options
Hung Yogurt Dip: Hung yogurt or greek yogurt is a healthy option as it is rich in nutrition and keeps a check on calorie intake. To make a dip you can use shredded garlic cloves, table spoon olive oil, chopped coriander and peppermint, some chilly flakes and salt for taste and combine it with greek yogurt. It tastes delicious and is a great substitute for cheese dips, mayonnaise or other fattening dips.
Hummus: Chickpeas is the main ingredient in the recipe which is an excellent source of protein and important vitamins and minerals. Mash the chickpeas in a blender and mic chopped garlic (optional), seasame paste, olive oil, lemon juice and garnish it with coriander or peppermint leaves. This is a great dip that can be eaten with breads and cereals, pita bread and is filling too.
Green Chutney: This is a common dip in Indian menus and and compliments all the snacks. You can prepare green chutney in a variety of ways. You can make it in combination of coriander leaves, peppermint leaves, raw mango, lemon juice and salt for taste. If you want to further experiment it you can add a paste of onion and garlic paste in it to further the taste.
Fresh Vegetable Platter: For vegetable salad you can have plenty of options of vegetables that you can mix and prepare different salads. You could use fruits for a mixed taste and bring in more flavor to it. Simple salads with tomatoes, cucumber, radish, carrots, bell pepper, cruciferous vegetables are mostly available. You could add lean meat options, cottage cheese etc to avoid making the salad plain and simple. Even boiled eggs or scrambled eggs can add flavor to your simple salad.
Whole wheat Pita Bread: Pita bread is a great substitute for chips to be served as snacks. It has fiber and protein in it that helps you get fuller faster and longer preventing you to continue nibbling. The salt in chips is highly addictive that’s what makes you keep munching them and before you realize it you have finished a large packet of chips all by yourself.
Barbecued Chicken: Everyone loves Barbecue chicken and vegetarians can opt for barbequed veg platter. Chicken is a nutritious food option rich in protein and low in fat if the fat is removed properly. Grill your chicken in the open and with some spices and dips enjoy eating it while you play cards and make some money.
Dry Fruits: Some different healthy dry fruits that you can casually munch while concentrating on your game can be a interesting choice. It will add nutrition to your body, is small in portion and can be eaten directly. Offer almonds, pistachios, walnuts, cashew-nuts etc. Peanuts or peanut salad can be a healthy option as well.— this article is written by a dietitian @ FitHo