- Example: cardio in a.m. and lifting at night.
Why? Because you will burn out easily and over train the muscles. If you feel time pressure try
interval training or circuit training more effective, short-term workouts in one session.
Saturday, November 01, 2008
Exercise Myth
I need to work out twice a day for effective workouts
Why? Because you will burn out easily and over train the muscles. If you feel time pressure try
interval training or circuit training more effective, short-term workouts in one session.
Why? Because you will burn out easily and over train the muscles. If you feel time pressure try
interval training or circuit training more effective, short-term workouts in one session.
Get a full cardio workout in 15 minutes
If you're in a rush, consider interval training. Just 15 minutes of intense interval training can replace 45 minutes of low-level cardio, like walking.The difference? Instead of maintaining a moderate pace throughout your exercise session, you alternate all-out sprints with rest periods.
This technique burns calories and can be potent for "everyday people, even those with heart conditions or previously inactive people," says Martin Gibala, a kinesiologist at McMaster University in Ontario.
As for timing, alternating 1 minute of sprinting with 1 minute of rest is a good plan for most people, Gibala says, but, "anything from 30 seconds to 2 minutes of sprinting with rest periods from 1 to 4 minutes in between will work."
--------------------------------------------------------------------------------
Option: If your running sprint can't be an all-out effort (85% of your max), don't hit the track. Instead, "sprint" on a stationary bike to cut risk of injury; check with your doctor.
--------------------------------------------------------------------------------
Fitsmart
Jorge Cruise
USA Today Weekend
Obesity-Cancer Link Unknown to Many Women
By Anne Harding
NEW YORK (Reuters Health) - Many women don't know that obesity increases their risk of several types of cancer, a new survey published in the journal Obstetrics & Gynecology shows.
Women's lack of knowledge about excess weight and the most common gynecologic malignancy, endometrial cancer, is particularly worrying, Dr. Pamela T. Soliman of M. D. Anderson Cancer Center in Houston and her colleagues say. "We need to be doing a better job of educating our patients," Soliman told Reuters Health.
Women who were overweight were four times more likely to develop cancer of the uterine lining, Soliman and her team note in their report, while obesity boosts the risk by six-fold. Obese women also are at greater risk of breast and colon cancer. Excess weight also increases mortality from many cancers, with the strongest association seen for endometrial cancer; heavy women are 6.25 times more likely to die from the disease.
To investigate awareness of the obesity-cancer link, Soliman and her colleagues surveyed 1,545 women, 28 percent of whom were normal weight. Another 24 percent were overweight, while 45 percent were obese. Ninety-one percent of the study participants had health insurance.
Just 42 percent knew that obesity increased their risk of endometrial cancer, while 53 percent knew that colon cancer is associated with obesity and 54 percent were aware that excess weight increases breast cancer risk.
The women in the current study were fairly well educated, with most having a college or professional degree, Soliman noted, and the great majority had health insurance. "Even patients who are routinely seeing their physician weren't aware that obesity increases their risk," she said.
Vaginal bleeding is a key symptom of endometrial cancer in post-menopausal women, while bleeding between periods can be a sign of the disease in women who are still menstruating, Soliman said. Seventy-five percent of endometrial cancer cases are caught early, and early-stage disease can typically be cured with surgery, she added. "It's a relatively curable disease and that's why it's so important if women have symptoms to seek care."
SOURCE: Obstetrics & Gynecology, October 2008.
NEW YORK (Reuters Health) - Many women don't know that obesity increases their risk of several types of cancer, a new survey published in the journal Obstetrics & Gynecology shows.
Women's lack of knowledge about excess weight and the most common gynecologic malignancy, endometrial cancer, is particularly worrying, Dr. Pamela T. Soliman of M. D. Anderson Cancer Center in Houston and her colleagues say. "We need to be doing a better job of educating our patients," Soliman told Reuters Health.
Women who were overweight were four times more likely to develop cancer of the uterine lining, Soliman and her team note in their report, while obesity boosts the risk by six-fold. Obese women also are at greater risk of breast and colon cancer. Excess weight also increases mortality from many cancers, with the strongest association seen for endometrial cancer; heavy women are 6.25 times more likely to die from the disease.
To investigate awareness of the obesity-cancer link, Soliman and her colleagues surveyed 1,545 women, 28 percent of whom were normal weight. Another 24 percent were overweight, while 45 percent were obese. Ninety-one percent of the study participants had health insurance.
Just 42 percent knew that obesity increased their risk of endometrial cancer, while 53 percent knew that colon cancer is associated with obesity and 54 percent were aware that excess weight increases breast cancer risk.
The women in the current study were fairly well educated, with most having a college or professional degree, Soliman noted, and the great majority had health insurance. "Even patients who are routinely seeing their physician weren't aware that obesity increases their risk," she said.
Vaginal bleeding is a key symptom of endometrial cancer in post-menopausal women, while bleeding between periods can be a sign of the disease in women who are still menstruating, Soliman said. Seventy-five percent of endometrial cancer cases are caught early, and early-stage disease can typically be cured with surgery, she added. "It's a relatively curable disease and that's why it's so important if women have symptoms to seek care."
SOURCE: Obstetrics & Gynecology, October 2008.
We are all trying to make it through the holidays without packing on any extra weight. One of the questions, as you can imagine we get is how to cut back on some of the calories during Thanksgiving without sacrificing eating a great meal. Below are a few tips we found that can help you out. If you have any tips you'd like to share, we'd love to hear from you. Just write a comment below.
Quick Low-Fat Tips for Thanksgiving
Here are six quick and easy ways to cut fat from your Thanksgiving feast:
By Fiona Haynes, About.com
Quick Low-Fat Tips for Thanksgiving
Here are six quick and easy ways to cut fat from your Thanksgiving feast:
- Remove skin from turkey before eating
- Make gravy from de-fatted drippings. Allow the fat to rise to the top, then skim. If time allows, cool the drippings, which makes the task of skimming much easier
- Replace the butter often called for in stuffing recipes with fat-free broth. If your stuffing calls for sausage meat, use chicken sausage instead of pork.
- Make skinny mashed potatoes by replacing butter and heavy
- Use reduced-fat mushroom soup in your green bean casserole, and use cooking spray to saute the onions.
- Make your pies with low-fat phyllo dough as the base.
By Fiona Haynes, About.com
Friday, October 03, 2008
Good Vs. Bad Fats
Good Fats
Olive oil
Canola oil
Peanut oil
Nuts * good for heart, not the hips!!
Peanut or almond butter
Avocados
Bad Fats
Cream in coffee
Butter
Donuts/pastries
Cookies/pies
French fries
Fast foods
Salami, bologna and hotdogs
Cheese: sorry!
Olive oil
Canola oil
Peanut oil
Nuts * good for heart, not the hips!!
Peanut or almond butter
Avocados
Bad Fats
Cream in coffee
Butter
Donuts/pastries
Cookies/pies
French fries
Fast foods
Salami, bologna and hotdogs
Cheese: sorry!
What if I eat too little fat?
Minimum:
Ladies:
Men:
- Ladies:
- never go under 20 grams of fat per day
- healthy range: 20-40 grams/day
- Men:
- healthy range: 35-50 grams/day.
Ladies:
- risk for early-onset osteoporosis (common in runners). Missed periods. Thinning of hair. Always cold. No insulation from bodyfat. Dangerous…..
Men:
- can lower testosterone levels. Makes you ‘hold onto bodyfat’ so you don’t lose anymore.
I Put In 5 Miles at the Office
By MANDY KATZ
TERRI KRIVOSHA, a partner at a Minneapolis law firm, logs three miles each workday on a treadmill without leaving her desk. She finds it easier to exercise while she types than to attend aerobics classes at the crack of dawn.
Brad Rhoads, a computer programmer and missionary in Princeton, Ill., faces a computer monitor on a file cabinet and gets in about five miles a day on a treadmill while working in his home office.
“After a while, your legs do get kind of tired,” said Mr. Rhoads, 40, who started exercising in March, when doctors advised him to lose weight after open-heart surgery.
Ms. Krivosha and Mr. Rhoads are part of a small but growing group of desk jockeys who were inspired by Dr. James Levine, an endocrinologist at the Mayo Clinic. In 2005, Dr. Levine led a study showing that lean people burn about 350 more calories a day than those who are overweight, by doing ordinary things like fidgeting, pacing or walking to the copier.
To incorporate extra movement into the routines of sedentary workers (himself included), Dr. Levine constructed a treadmill desk by sliding a bedside hospital tray over a $400 treadmill.
Without breaking a sweat, the so-called work-walker can burn an estimated 100 to 130 calories an hour at speeds slower than two miles an hour, Mayo research shows.
Enthusiasts began following Dr. Levine’s example, constructing treadmill desks that range from sleekly robotic set-ups to rickety mash-ups that could be Wall-E’s long-lost kin. But the recent introduction of an all-in-one treadmill desk from Details may inch work-walking into the mainstream, as dozens of businesses invest in the hardware to let their employees walk (and, ideally, lose a little weight) at work.
Since last November, about 335 Walkstations, have been sold nationwide to companies including Humana, Mutual of Omaha, GlaxoSmithKline and Best Buy.
The Walkstation, which Dr. Levine helped develop, costs about $4,000 and comes in 36 laminate finishes with an ergonomically curved desktop. Its quiet motor is designed for slow speeds, said David Kagan, director of marketing communications at Details, a division of Steelcase.
STILL, to most, work-walking is “a freaky thing to do,” said Joe Stirt, 60, an anesthesiologist in Charlottesville, Va., who works and blogs in his off hours while walking up to six hours a day in his home office.
Mr. Stirt’s site, www.bookofjoe.com/2007/10/treadmill-works.html, is one of some dozen work-walking blogs, including www.treadmill-desk.com and treadmill-workstation.com.
“I know lots of people who are using them,” Dr. Stirt said of the treadmill desks. “But there are probably a hundred times more who we don’t read about on the Internet.”
There is even a burgeoning social network (officewalkers.ning.com), with around 30 members, that Mr. Rhoads started in March.
To the uninitiated, work-walking sounds like a recipe for distraction. But devotees say the treadmill desks increase not only their activity but also their concentration.
“I thought it was ridiculous until I tried it,” said Ms. Krivosha, 49, a partner in the law firm of Maslon Edelman Borman & Brand.
Ms. Krivosha said it is tempting to become distracted during conference calls, but when she is exercising, she listens more intently.
“Walking just takes care of the A.D.D. part,” she said.
Still, work-walking can require crafty maneuvering. When colleagues drop in on Bruce Langer, another work-walker, he pivots, then keeps striding backward while facing them.
“It’s more polite and, from a workout standpoint, it works different muscles,” said Mr. Langer, a vice president of Tealwood Asset Management in Minneapolis.
In 2005, Salo, a professional placement firm in Minneapolis, contacted Dr. Levine after fashioning its first treadmill unit. (Employees called the cobbled-together unit “the Frankendesk.”) By 2007, Salo had become a test site for early Walkstation models and now has 16.
At Mutual of Omaha’s 150-person call center in Omaha, four Walkstations have been in use since July as part of a small company study to figure out whether work-walking could maintain productivity while reducing employees’ cholesterol, weight and blood-sugar levels. Sixteen subjects of different ages, weights and fitness levels work-walk two hours a day, said Peggy Rivedal, the manager of employee health services. A similarly diverse control group works the old-fashioned way.
After leaving the military two years ago, Kirk Hurley, 40, a customer service representative at Mutual of Omaha, gained 75 pounds. In two months of work-walking two hours a day, he has lost 16 pounds.
“You don’t really feel the physical strain on your body because your mind’s occupied with your work,” he said.
Treadmill desks will not likely replace the sit-down kind any time soon. In corporate settings, they are usually in open areas where employees can just jump on. At a few firms, including Salo, they have replaced conference tables.
SOME business colleagues arrive at meetings with walking shoes in hand, said Amy Langer, a Salo founder (and Mr. Langer’s wife).
But not every employee has the enthusiasm to keep work-walking day after day. Take the trial Walkstation at Humana, a health insurer in Louisville, Ky.
After a year on site, the treadmill is in use about 60 percent of the workday, mostly for conference calls, said Grant Harrison, the vice president of consumer innovation. Many workers, he said, may “try it out, but they don’t make it a part of their daily life.”
Nor does everyone have the coordination to walk and work, said Andrew Wood, the director of ergonomics and corporate services for Muve, a weight-management consultancy affiliated with the Mayo Clinic.
“If you can’t walk and chew gum at the same time, this may not be the workstation for you,” Mr. Wood said. But it should be a piece of cake for most people, he added.
James O. Hill, an obesity researcher and the director of the University of Colorado’s Center for Human Nutrition in Denver, shares this opinion: “There are not very many people who can’t walk,” he said. “You should have a doctor’s note to not walk.”
Will work-walking free you from the gym forever? Not if you’re seeking serious weight loss or peak cardio-respiratory fitness. “Walking on the treadmill could be enough to prevent weight gain, but it’s not going to melt the pounds off,” Dr. Hill said.
Still, something is better than nothing, say workwalkers like Mr. Rhoads.
“At least a little bit of exercise will just be part of my day and part of my working,” he said. “The one thing I always do is work.”
TERRI KRIVOSHA, a partner at a Minneapolis law firm, logs three miles each workday on a treadmill without leaving her desk. She finds it easier to exercise while she types than to attend aerobics classes at the crack of dawn.
Brad Rhoads, a computer programmer and missionary in Princeton, Ill., faces a computer monitor on a file cabinet and gets in about five miles a day on a treadmill while working in his home office.
“After a while, your legs do get kind of tired,” said Mr. Rhoads, 40, who started exercising in March, when doctors advised him to lose weight after open-heart surgery.
Ms. Krivosha and Mr. Rhoads are part of a small but growing group of desk jockeys who were inspired by Dr. James Levine, an endocrinologist at the Mayo Clinic. In 2005, Dr. Levine led a study showing that lean people burn about 350 more calories a day than those who are overweight, by doing ordinary things like fidgeting, pacing or walking to the copier.
To incorporate extra movement into the routines of sedentary workers (himself included), Dr. Levine constructed a treadmill desk by sliding a bedside hospital tray over a $400 treadmill.
Without breaking a sweat, the so-called work-walker can burn an estimated 100 to 130 calories an hour at speeds slower than two miles an hour, Mayo research shows.
Enthusiasts began following Dr. Levine’s example, constructing treadmill desks that range from sleekly robotic set-ups to rickety mash-ups that could be Wall-E’s long-lost kin. But the recent introduction of an all-in-one treadmill desk from Details may inch work-walking into the mainstream, as dozens of businesses invest in the hardware to let their employees walk (and, ideally, lose a little weight) at work.
Since last November, about 335 Walkstations, have been sold nationwide to companies including Humana, Mutual of Omaha, GlaxoSmithKline and Best Buy.
The Walkstation, which Dr. Levine helped develop, costs about $4,000 and comes in 36 laminate finishes with an ergonomically curved desktop. Its quiet motor is designed for slow speeds, said David Kagan, director of marketing communications at Details, a division of Steelcase.
STILL, to most, work-walking is “a freaky thing to do,” said Joe Stirt, 60, an anesthesiologist in Charlottesville, Va., who works and blogs in his off hours while walking up to six hours a day in his home office.
Mr. Stirt’s site, www.bookofjoe.com/2007/10/treadmill-works.html, is one of some dozen work-walking blogs, including www.treadmill-desk.com and treadmill-workstation.com.
“I know lots of people who are using them,” Dr. Stirt said of the treadmill desks. “But there are probably a hundred times more who we don’t read about on the Internet.”
There is even a burgeoning social network (officewalkers.ning.com), with around 30 members, that Mr. Rhoads started in March.
To the uninitiated, work-walking sounds like a recipe for distraction. But devotees say the treadmill desks increase not only their activity but also their concentration.
“I thought it was ridiculous until I tried it,” said Ms. Krivosha, 49, a partner in the law firm of Maslon Edelman Borman & Brand.
Ms. Krivosha said it is tempting to become distracted during conference calls, but when she is exercising, she listens more intently.
“Walking just takes care of the A.D.D. part,” she said.
Still, work-walking can require crafty maneuvering. When colleagues drop in on Bruce Langer, another work-walker, he pivots, then keeps striding backward while facing them.
“It’s more polite and, from a workout standpoint, it works different muscles,” said Mr. Langer, a vice president of Tealwood Asset Management in Minneapolis.
In 2005, Salo, a professional placement firm in Minneapolis, contacted Dr. Levine after fashioning its first treadmill unit. (Employees called the cobbled-together unit “the Frankendesk.”) By 2007, Salo had become a test site for early Walkstation models and now has 16.
At Mutual of Omaha’s 150-person call center in Omaha, four Walkstations have been in use since July as part of a small company study to figure out whether work-walking could maintain productivity while reducing employees’ cholesterol, weight and blood-sugar levels. Sixteen subjects of different ages, weights and fitness levels work-walk two hours a day, said Peggy Rivedal, the manager of employee health services. A similarly diverse control group works the old-fashioned way.
After leaving the military two years ago, Kirk Hurley, 40, a customer service representative at Mutual of Omaha, gained 75 pounds. In two months of work-walking two hours a day, he has lost 16 pounds.
“You don’t really feel the physical strain on your body because your mind’s occupied with your work,” he said.
Treadmill desks will not likely replace the sit-down kind any time soon. In corporate settings, they are usually in open areas where employees can just jump on. At a few firms, including Salo, they have replaced conference tables.
SOME business colleagues arrive at meetings with walking shoes in hand, said Amy Langer, a Salo founder (and Mr. Langer’s wife).
But not every employee has the enthusiasm to keep work-walking day after day. Take the trial Walkstation at Humana, a health insurer in Louisville, Ky.
After a year on site, the treadmill is in use about 60 percent of the workday, mostly for conference calls, said Grant Harrison, the vice president of consumer innovation. Many workers, he said, may “try it out, but they don’t make it a part of their daily life.”
Nor does everyone have the coordination to walk and work, said Andrew Wood, the director of ergonomics and corporate services for Muve, a weight-management consultancy affiliated with the Mayo Clinic.
“If you can’t walk and chew gum at the same time, this may not be the workstation for you,” Mr. Wood said. But it should be a piece of cake for most people, he added.
James O. Hill, an obesity researcher and the director of the University of Colorado’s Center for Human Nutrition in Denver, shares this opinion: “There are not very many people who can’t walk,” he said. “You should have a doctor’s note to not walk.”
Will work-walking free you from the gym forever? Not if you’re seeking serious weight loss or peak cardio-respiratory fitness. “Walking on the treadmill could be enough to prevent weight gain, but it’s not going to melt the pounds off,” Dr. Hill said.
Still, something is better than nothing, say workwalkers like Mr. Rhoads.
“At least a little bit of exercise will just be part of my day and part of my working,” he said. “The one thing I always do is work.”
Doctors not prescribing exercise for blood pressure
NEW YORK (Reuters Health) - When doctors tell patients with high blood pressure to get some exercise, most of them listen -- yet too few doctors are doing so, a new study suggests.
Using data from a government health survey, researchers found that only one-third of U.S. adults with high blood pressure said their doctors had counseled them on getting regular exercise.
But of those who did get such advice, 71 percent followed it -- and had lower blood pressure than their counterparts who remained inactive, the investigators report in the journal Ethnicity & Disease.
"The blood pressure reduction was ... unexpected, as this was not a trial to determine whether exercise would reduce blood pressure," lead researcher Dr. Josiah Halm, of the University of Wisconsin School of Medicine, said in a statement.
Doctors, he said, should be encouraging exercise as a way to manage high blood pressure, even if they think they do not have time for such a conversation.
"Clinicians will always decry not having enough time to counsel, but a method of using a prescription pad with exercise recommendations as suggested in the study will help solve this quandary," Halm said.
The findings are based on a federal health survey that included 4,686 U.S. adults with high blood pressure. Of these participants, 33 percent said their doctor had told them to exercise regularly to help lower their blood pressure.
Among people who'd received this advice, Halm's team found, 71 percent said they'd heeded it -- and their blood pressure was several points lower, on average, than men and women who had not taken up exercise.
This does not prove that exercise was responsible for the lower blood pressure. However, the researchers point out, other studies have found that exercise does cut elevated blood pressure, even in the absence of weight loss.
Halm and his colleagues suggest that doctors think about exercise as a prescription, and actually write down on a prescription pad the type, intensity and duration of exercise each patient should try.
SOURCE: Ethnicity & Disease, Summer 2008.
Using data from a government health survey, researchers found that only one-third of U.S. adults with high blood pressure said their doctors had counseled them on getting regular exercise.
But of those who did get such advice, 71 percent followed it -- and had lower blood pressure than their counterparts who remained inactive, the investigators report in the journal Ethnicity & Disease.
"The blood pressure reduction was ... unexpected, as this was not a trial to determine whether exercise would reduce blood pressure," lead researcher Dr. Josiah Halm, of the University of Wisconsin School of Medicine, said in a statement.
Doctors, he said, should be encouraging exercise as a way to manage high blood pressure, even if they think they do not have time for such a conversation.
"Clinicians will always decry not having enough time to counsel, but a method of using a prescription pad with exercise recommendations as suggested in the study will help solve this quandary," Halm said.
The findings are based on a federal health survey that included 4,686 U.S. adults with high blood pressure. Of these participants, 33 percent said their doctor had told them to exercise regularly to help lower their blood pressure.
Among people who'd received this advice, Halm's team found, 71 percent said they'd heeded it -- and their blood pressure was several points lower, on average, than men and women who had not taken up exercise.
This does not prove that exercise was responsible for the lower blood pressure. However, the researchers point out, other studies have found that exercise does cut elevated blood pressure, even in the absence of weight loss.
Halm and his colleagues suggest that doctors think about exercise as a prescription, and actually write down on a prescription pad the type, intensity and duration of exercise each patient should try.
SOURCE: Ethnicity & Disease, Summer 2008.
Friday, September 05, 2008
Exercise: The Best Medicine, By Sally Squires/ The Lean Plate Club
“Walk two miles and call me in the morning.”That’s what doctors could soon prescribe if the new leaders of two major medical groups have their way.
“We’re trying to get every physician to prescribe exercise,” says Robert Sallis, a California physician who recently became president of the American College of Sports Medicine. “Physicians have a moral responsibility to inform patients of the danger of inactivity and the health benefits of being more active.”
That’s also the message from the new head of the American Medical Association.
“We are in lockstep with them on that concept,” says incoming AMA President Ronald M. Davis, who is also the director of the Henry Ford Health System’s Center for Health Promotion and Disease Prevention in Detroit. “We need to get doctors to prescribe exercise more and we need to get patients to follow that advice.”
More than half of Americans fail to get the 30 minutes of physical activity recommended daily to provide health benefits, according to the Centers for Disease Control and Prevention.
So many Americans are inactive that some experts have coined a new term for it: sedentary death syndrome. The condition helps cut short an estimated 250,000 lives annually, according to Frank Booth, professor of physiology at the University of Missouri. Research suggests that people who are sedentary spend about $1,500 more annually on medical bills than do their more active counterparts.
“There are also studies to show that they miss more work and are not as productive,” says Sallis. Research shows that regular physical activity improves health by cutting the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. Even brief bouts of activity several times a day can help control weight and relieve arthritis, anxiety and depression.
“Exercise is medicine,” Sallis says. “We know that it works very well. We just don’t have the proper way to administer it.”
That’s where the doctors come in. Sallis is leading the charge to get doctors and other health professionals to ask every patient at every office visit about their exercise habits.
It isn’t just activity that doctors are being asked to encourage. Harvard Medical School and the Culinary Institute of America recently teamed up to teach physicians to cook more healthfully for their own personal consumption.
The theory is that by teaching doctors how to cook, they may be more likely to encourage their patients to do the same. Harvard also is considering establishing teaching kitchens in hospitals. The goal would be to take patients who have recently been diagnosed with diabetes, heart disease or other nutritionally related conditions, and show them how to make healthier meals.
Wednesday, September 03, 2008
September Snack Ideas
Don't defeat the purpose of going to the gym by having a poor diet. Follow these nutrition tips and snack ideas to help stay in shape.
Think outside the box.
Avoid boxed foods and go for the fresh stuff.
Eat breakfast.
There's a reason for it being the most important meal of the day. Eating breakfast speeds up your metabolism. Oatmeal, egg whites, and smoothies are great suggestions. Even if you're in a rush, grab a piece of fruit to have something in your stomach. This will make you less likely to overeat at lunchtime and also give you the energy you need to get through your work day.
For more nutrition tips, check out the article "10 Tips for Easy Weight Loss," written by Gloria Tsang, Registered Dietitian and founder of the largest nutrition network, www.HealthCastle.com.
Snack Ideas
Here are some healthy snack suggestions. The best part? Each snack is under 200 calories.
- 1 sugar-free Eskimo Pie bar
- 1/2 English muffin with 1 Tbsp tomato sauce and 1 oz low-fat mozzarella cheese
- 6 gingersnaps or vanilla wafers
- 6 cups reduced-fat microwave popcorn sprinkled with 2 Tbsp grated Parmesan cheese, cajun seasoning, or spray margarine
- 30 frozen grapes
- 5 graham crackers with 1 Tbsp jam
- 2 slices whole wheat toast with cinnamon and sugar, 1 Tsp lite whipped butter
- Fruit Smoothie: Blend 8 oz skim milk or non-fat yogurt with 1/4 cup strawberries, 1/2 banana, 4 ice cubes, and 1-2 Tsp sugar or Equal (as needed)
- 3 stalks of celery with 1/4 cup hummus
- 1 small baked potato with chives, lite sour cream, salsa, and/or spray margarine
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