Mid-Morning Snack–10:00a.m.
It’s important to get the right balance of nutrients in your five meals per day. Your mid-morning snack and afternoon snack are just as important as your regular meals.   Healthy snacks of protein and complex carbohydrates will stop you from eating the wrong foods and keep you full and satisfied until your next meal. {+}

Munch on these Mid-Morning Snacks:

Monday: 1 medium size apple with a handful of almonds or one teaspoon of almond butter.

Tuesday: Mix ½ cup low-fat, plain yogurt with your favorite fresh fruit. Top with 1 teaspoon of low fat granola with nuts and raisins.

Wednesday: 2 hard boiled eggs mixed with one teaspoon of hummus on a piece of whole wheat bread, toasted if you like.

Thursday: 1 cup of your favorite oatmeal with weight control maple brown sugar and one whole egg.

Friday: 1 banana with a tablespoon of peanut butter, sprinkled with your favorite crunchy healthy cereal.

Saturday: 1 medium sized pear with a handful of walnuts.

Sunday: 1 small bran muffin, sugar-free, ½ cup of yogurt with a handful of berries.

Afternoon Snack–4:00p.m.
I love snack time and the afternoon snack is no exception. I like to get creative. Food should always be fresh, colorful, healthful and yummy. Through the years I have found that perfect balance in some of my favorite foods. Healthy eating is good for your entire family. My three boys eat just like me. Not by preaching but by example. I’d like healthy eating to be your way of life too. Your diet, your life.

Enjoy these Afternoon delights:

Monday: 1 cup water packed tuna with mixed greens, drizzled with lemon for taste. When you are “On the Go” have tuna and a medium apple.

Tuesday: Grilled chicken or turkey breast on a whole-wheat wrap with any veggie like carrots, cucumber or tomatoes.

Wednesday: ½ whole-wheat pita with one good scoop of low fat hummus, and 1 cup raw vegetable for dipping.

Thursday: 1 small sweet potato with 4 oz. lean protein like left over fish, chicken breast or tofu.

Friday: Protein drink, if you are on the go, choose one with a good balance of nutrients and not too high in sugar or calories. At home make your own smoothie with fresh fruit. Example: 1 small banana mixed with 1 scoop of whey protein powder and 1 cup of low fat soy-milk.

Saturday: Spread 1 tablespoon peanut butter on a slice of whole-wheat bread, you can toast it, if you like.

Sunday: 1 cup of whole bran cereal with a ½ cup of low-fat, fat-free or soy milk.

If you work in an office and go out for lunch every day, you can watch your portion size and have a different afternoon snack every day. Instead of eating a whole giant sandwich or a super-size salad at lunch; section off about a quarter of the meal and save it for your afternoon snack. Not only do you have a ready-made snack for the afternoon, you save yourself the overwhelming need to eat all the food on your plate. This helps to answer the argument in your head about not wanting to waste food after you have paid for it.

Everyone is interested in getting value for their dollar. Most people are looking for ways to save on food costs. Women hate to spend money on food, then end up having to throw it out because it spoiled.

Lots of people neglect buying fresh produce because they say it spoils before they have a chance to eat it. But when they want a snack, the only thing to eat is a bag of chips or some other processed food. These types of food have a long shelf life and therefore are readily available. To keep you from reaching for junk food when you are hungry, purchase small quantities of fruits and veggies. Limit the amount you buy to no more than 3 days worth.

There are proper ways to store fruits and vegetables to get the optimum shelf life from them. Another great way of cutting costs on these fresh foods is to buy fruits and vegetables that are in season. When fruits and veggies are in season locally, there is a surplus of them as they come in from the farms. Grocers need to sell these foods as quickly as possible before they turn brown or spoil.

If you plan on serving some fresh produce (you should, every day) look for packages that are on sale. The food needs to be prepared the same day that you buy it, but you can get a much better price than you would normally.

Get to know your produce carrier and butcher, they can let you know when to expect certain foods in season, tell you about any sales and many times will split packages for you , if you need it.

Eating healthy doesn’t have to cost to cost you a fortune. It may be slightly more expensive than processed foods but in the long run, it will save you money on health costs that you might encounter due to an unhealthy lifestyle.

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Growing up, I remember fun times playing outside until my mother called us in to dinner. It was always after Dad came in from work and once we saw him, we knew it wouldn’t be long before it was time to eat.

Dinnertime used to signal the hour when family gathered together to share the last meal of the day. This gave everyone at the table a chance to talk and share their experiences. This type of dining allows time to enjoy your food and to spend quality time with your loved ones. As often as possible, promote family gathering and share your meals together. TAGZH5FJG5FD {+}

With three growing boys in the house and all of them with different scheduled activities, it’s sometimes tricky to have everyone at home at the same time. We make it a special point to have dinner together most evenings. It helps to relax at the dinner table and listen to the kids’ stories about their day. This little ritual is my own personal frosting to top off a wonderful and blessed day.

Whether you eat alone or share your meal with others, allow your mealtime to be a celebration of life. Take your time, savor each morsel, don’t gobble your food down or jump up to do the dishes as soon as you put the last bite of food in your mouth.

Remember our motto of the Fitness4Her diet–Food is not the problem. Food is the answer. Every meal you eat should be enjoyable and satisfying. Never feel guilty about eating. If you happen to overeat or succumb to temptation of some sweet confection, don’t let feelings of disappointment cause you to feel guilty. Instead, take time to enjoy what you are eating. Chances are your craving of that particular treat will be diminished once you have given in, eaten it, and enjoyed it, thereby conquering the nagging feeling that you have somehow deprived yourself.

Try to eat no later than 7:00 p.m. Your body needs about 3 hours to digest the food in your stomach before you retire to bed.

For dinner, generally choose a lean protein source (grilled fish or chicken, tempeh, tofu, lentils or beans), vegetables prepared either by steaming or sautéing with very little or no oil, and a whole grain. Go low-carb in the evenings, and especially avoid refined carbohydrates.

Refined carbohydrates like sugar can interfere with your sleep. Because these foods generally induce more stress on your heart, lungs and kidneys, it’s best to avoid them in the hours before bedtime.

Some mouth-watering Dinner alternatives:

Monday: Grilled or baked halibut or other small white fish filets such as red snapper, tilapia, sea bass, or cod. Add a small sweet potato (seasoned with cinnamon) and steamed broccoli. Halibut contains high levels of tryptophan, which helps the body to relax and fall asleep.

An excellent source of high quality protein, halibut are rich in significant amounts of important nutrients including the minerals selenium, magnesium, phosphorus and potassium; the B vitamins B12, niacin, and B6; and perhaps most important, the beneficial omega-3 essential fatty acids. Essential fatty acids cannot be made by our body, and therefore must be obtained from foods. These fatty acids are essential to our health and provide optimum cardiovascular benefits. Red snapper, tilapia, sea bass and cod also provide these helpful nutrients.
Sweet potatoes are excellent sources of vitamins A and C, powerful antioxidants that work in the body to remove free radicals. Fiber rich, and packed with potassium, sweetened with cinnamon for a sinfully tasty delight.

Broccoli has more vitamin C than an orange and as much calcium as a glass of milk. Containing cancer-fighting nutrients, it has also been praised for minimizing cataracts and helping to prevent stroke.

Tuesday: Italian-style turkey meatballs (baked) on whole grain pasta (small portion) with tomato sauce. Accompanied with an Italian-style salad tossed with balsamic vinegar. Low in calories and fat, turkey meatballs are rich in protein.

Whole wheat pasta is made from wheat that has not been stripped of its nutrients. Women, who eat whole-wheat products tend to weigh less than their non whole-wheat eating friends.

Tomato sauce, made from the meat of the ruby red magical fruit the tomato, provides anti-oxidants, vitamin A, C and K. It’s chock full of nutrients and when eaten with meat or cheese it helps to digest the fat from these foods more effectively, preventing the fat deposits from settling in the arteries.

Wednesday: Minestrone soup loaded with fresh vegetables and beans. Followed with a small grilled chicken breast or baked chicken without the skin, and a slice of crusty whole grain bread.

Soup is a great choice because it fills you up without adding a tremendous amount of calories. Minestrone soup can be prepared with all sorts of vegetables and a little bit of pasta. Nice and hot, eating a non-creamed based soup promotes sleep, making it a good choice for your evening meal.

Chicken breasts are low in fat and provide a great tasting meat to eat anytime of day or night. Grill it or bake it, but discard the skin before you eat it. The slice of crusty whole wheat bread will add that fiber without weighing you down.

Thursday: Small serving (5 oz.) of London broil or filet mignon. Add a plain baked potato seasoned with salsa for a zesty treat, and steamed spinach with garlic.

Plenty of protein can be found in both of these cuts of beef. Both are reasonably low in fat and high in iron and zinc content. Filet mignon is extremely tasty and yields a more tender cut, but the London broil is less expensive and once tenderized will provide a nice steak.

Baked potatoes contain high levels of vitamin C, iron, potassium and calcium. It’s full of fiber, manganese and copper too. A natural anti-oxidant, it rivals the benefit of broccoli.

I always marveled at how fortified with strength Popeye became after opening his can of spinach. A cartoon from my childhood days, this correlation of spinach and strength was no mistake. Packing over 200 percent of your daily requirement for vitamin K, important for bone development, this iron-rich vegetable will promote health and vitality. Menstruating women need extra iron, so steam a little spinach to give yourself a little “pick-me-up” when energy levels go limp.

Friday: Stir-fried shrimp or chicken or tofu with bok choy, vegetables and rice noodles. Go light on the oil, add a little soy sauce if you wish.

Shrimp is low-fat, tasty, and cooks up easy in no time at all. Combining this seafood sensation with bok choy, vegetables and rice noodles will help to fill you up and keep you satisfied.

Soy sauce is big on flavor and little on calories. However, it is high in sodium. Choose a low-sodium variety but use sparingly.

Saturday: A yummy bowl of lentil veggie soup. Followed by a whole-wheat burrito, and a side of steamed asparagus.

Not only is the lentil soup a heart healthy choice, it’s very inexpensive to make. A good source of niacin, they’re rich in iron, potassium and folate.

Asparagus is a green stalk-like vegetable that is high in vitamins A B6 and C. Providing nearly 60 percent of you recommended daily requirement of folic acid, this ancient veggie is low in calories. Cooks up quickly, so you won’t have to spend an hour cooking your dinner.

Sunday: Gazpacho soup, mixed green salad, and a small portion of couscous (preferably whole wheat) with vegetables. As a protein source, try either grilled seitan (wheat gluten), grilled tempeh (made from soy), or grilled salmon.

With Spanish origins, gazpacho soup is eaten cold, and is full of vitamins and nutrients. A very refreshing soup on a hot summer day.

Whole-wheat couscous made from semolina durum wheat flour, has a rich nutty flavor and makes a scrumptious side dish to any meal. Originating from North Africa, this tiny pearl-shaped pasta is rich in selenium, magnesium and fiber. Prepare it in five minutes for a last minute complement to a fine meal.

Seitan is often called wheat meat, provides as much protein as a sirloin steak. A satisfactory alternative to meat, without the added fat and cholesterol.

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