7 Snacks to Stash in Your Desk

Sick of the everday-same-old-bland sancks you bring to work? Here is a list of some snacks that can help add a variety to your life!

1. Dry cereal
2. Low-fat popcorn
3. Natural nut butter
4. Apple
5. Nuts
6. Low-calorie energy bar
7. Dark chocolate

-List maker's Get-Healthy Guide
From the editors of Prevention

Healthy ways to feel full

Fruits and veggies are low-cal/energy-dense foods, meaning they give you a big bang of energy in the form of carbohydrates with fiber. They fill you up and allow your blood sugar to rise slowly; the fiber slows your digestion so you feel full longer.
Combining a lean protein with a small amount of healthy fat and a whole grain carbohydrate will also allow you to feel full longer with less calories. Here are some examples:

1. A whole grain wrap of white meat turkey, tomato, and lettuce, plus avocado
2. Fruit instead of gummy bear s and licorice
3. Sourdough/rye/100% whole grain/pumpernickel bread instead of white bread
4. Plain non-fat yogurt plus berries instead of sweetened yogurt
5. Bran or 100% whole grain cereals or oatmeal instead of sweetened cereals
6. Baked potato with skin on instead of potato chips or fries
7. Chickpeas (garbanzo beans) or brown or wild rice instead of white rice
8. Plain air-popped popcorn instead of crunchy processed snacks
9. Small serving of nuts instead of granola bars
10. Grains such as amaranth, barley, buck wheat, millet oats, or wheat instead of refined carbohydrates
11. Lentils, beandip, salsa instead of creamy processed cheeses
12. Almond or other nut butters instead of traditional processed peanut butter

-Fat Families Thin Families, 59
How to Save Your Family From the Obesity Trap
Amy Hendel

Recipe of the Week: White Bean and Turkey Chili

Heavenly, Hearty, and Healthy. That is all there is to say.


Ingredients

1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fat-free, less-sodium chicken broth
3 cups chopped cooked turkey
1/2 cup diced seeded plum tomato (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 lime wedges (optional)

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Nutritional Information

Calories:286 (19% from fat)
Fat:6g (sat 1.2g,mono 2.1g,poly 1.6g)
Protein:32.4g
Carbohydrate:24.3g
Fiber:5.5g
Cholesterol:85mg
Iron:4.8mg
Sodium:435mg
Calcium:105mg

Jennifer Martinkus, Cooking Light, NOVEMBER 2006

Healthy Dessert of the Week: Belated Thanksgiving Peacan Pie, but Early Christmas Delight!

I made this for Thanksgiving dinner, and it did not disappoint. There were probably about 6 or 7 other pies out with the Pecan Pie, and every single piece was devoured by the guests! This is a must :)

Ingredients

1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
1 cup packed dark brown sugar
1 cup light corn syrup
2/3 cup regular oats
1/2 cup chopped pecans
2 tablespoons butter, melted
1 teaspoon vanilla extract
1/4 teaspoon salt
2 large eggs, lightly beaten
2 large egg whites, lightly beaten

Preparation

Preheat oven to 325°.

Roll dough into an 11-inch circle. Fit into a 9-inch pie plate coated with cooking spray. Fold edges under; flute.

Combine brown sugar and remaining ingredients, stirring well with a whisk. Pour into prepared crust. Bake at 325° for 50 minutes or until center is set. Cool completely on a wire rack.

Nutritional Information

Calories:311 (33% from fat)
Fat:11.3g (sat 3.5g,mono 5g,poly 2.6g)
Protein:3.2g
Carbohydrate:51.4g
Fiber:1g
Cholesterol:42mg
Iron:0.8mg
Sodium:181mg
Calcium:30mg

Laura Martin, Cooking Light, NOVEMBER 2006