A Healthy You: Snacks under 80 calories (heatlhy vs. unhealthy)

Wednesday, May 11, 2011

Snacks under 80 calories (heatlhy vs. unhealthy)

Just to help you get a perspective on the calorie count on certain unhealthy snacks vs healthy snack items. I for one, am guilty of indulging occasionally on the unhealthy version due to cravings or pure laziness. I however, try not to keep unhealthy items in my home which helps considerably. So here goes:
1 cup popcorn(62 cals), 4 small chocolate covered pretzels (68 cals), 3 swedish fish (64 cals), 16 M&M's (77 cals), 18 Good & Plenty (76 cals), 2 twizzlers (67 cals)

Now for the healthy snack. These are packed with nutrients and fiber and will also fill you up more.
1 apple(72 cals), 4 fresh apricots (67 cals), 1 cup blueberries (80 cals), 1/2 cup grapefruit (48 cals), 1 tomato (22 cals), 1 cup grapes (62 cals), 1 boiled egg (78 cals), 1 orange (62 cals), 1 peach (38 cals), 2 stalks celery (11 cals), 1/2 cup carrots (25 cals).

So when you are hungry and are in need of a snack let this be your guide to choosing something healthy, nutritious.

3 comments:

Jill S.May 11, 2011 at 3:34 PM
Wait - what? Popcorn is in the Unhealthy category? Even if I pop it myself and don't use butter (as opposed to the nasty semi-solid cake of I-don't-know-what that the microwave version comes in)? Say it ain't so!
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LisaMay 11, 2011 at 7:35 PM
Okay Jill, I do stand corrected. i listed popcorn under unhealthy (if it is movie popcorn), if you airpopped popcorn and nothing is put on it 1 cup has (31 calories) not bad. So popcorn can be under both categories. thanks for commenting.
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LisaMay 13, 2011 at 12:21 PM
Jill, sorry, i stand to be corrected. That is movie popcorn that I am talking about. If you airpop your own and not use any butter you can eat a cup of it with only consuming 35 calories. So it can be listed under both categories...movie popcorn unhealth, airpopped popcorn healthy.
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Important!

Before starting any exercise or fitness routine (especially for those who have never exercised or who have not in a long, long time), it is recommended that you have a physical exam to make sure your blood pressure, heart rate and everything else checks out okay. Make sure you talk to your physician about your fitness plan.

Fitness Plan Components

1. a nice light warm up (8-10 minutes), this could include light jogging or marching in place, loosening up back muscles, rotating arms to loosen shoulder joints etc. You want to warm up muscles before any exercise.

2. your cardio could include: walking, running, hiking, cycling, dancing, rowing (anything that can get your heart rate up). Cardio can be done everyday of the week if you have the time if time is limited try to work in a cardio routine at least 3-5 days a week. (30-40 minutes is recommended by ACSM) but I feel whatever you can do is better than nothing at all.

3. strength and resistance: machines at the gym, using your own body weight, free weights, weighted balls etc. Very important to build and keep muscle. Muscle helps strengthen and maintain the bone's quality. Ladies you won't bulk up (unless you are using steroids), you will get better definition and keep bones strong.
Try to do at least 2 days a week of resistance work. Working your muscle to fatigue is best. By that I mean using a weight you can handle and try to do 2 sets of at least 10-12 reps. If you feel the weight is too light and you can do way more...then you know you need to increase the weight.

4. stretching: at the end of any work out it feels great to do some stretching of the muscles. This should only take you about 10 minutes to do. Hold each stretch for about 10 seconds. No bouncing movements, a static stretch is best.

I will be posting weekly exercise moves as well as stretches.

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