Snacks and Treats - What are your favorites?

Motivation:

"Clear your mind of can't."~Dr. Samuel Johnson

Diary:

D: chicken noodle soup, ham and cheese sandwich (Note: This was at my sister's house, who had a container of 'pickled items' that had been pickled so long that they had lost their color. I had what looked like a tomato pepper and a banana pepper. They were ok. About 3 hours later, I was in severe pain, belching and uncomfortable. I finally reallized that it had to have been these pickled items attacking me. It was very painful. Also, while my neice was eating apples, I stuck a pickle in with the apples. She grabbed it and starting sucking on it as if it were an apple, and immediately had a sour face. It was very funny. She wouldn't eat the rest of the pickle, and instead went back to the apple. I guess she was expecting a sweet apple taste, and was confused with the pickle. It was funny.)
B: eggs and sausage links
S: protien bar
L: homeade chicken noode, xs, vitamins, mixed greens
S: roast beef and cheese (left over from yesterday)
g: elliptical 1.85 miles, 373+ calories, walk 1 mile, sauna

Notes:

I really enjoy reading Men's Health Magazine, and do read this magazine throughout the week. One of the things it has is snippets of information about studies that are going on and the findings, such as the following:

• Saint Louis University scientists found that people who eat eggs as part of their breakfast consume fewer calories the rest of the day than those who skip the eggs. Egg eaters consumed 264 fewer calories by the end of the day. Researchers think that the meal's higher protien and fat count lead to greater satiety.
  
• People who take 500 milligrams of vitamin C daily burn 39% more fat during exercise, according to Arizona State University.
  
• Burning 1,100 calories a week through exercise prevents the accumulation of dangerous belly fat. Duke University tracked levels of visceral adipose tissue - the adbominal flab that causes high blood sugar, hypertension and aterial inflammation. Those who walked or jogged at least 11 miles a week didn't gain any of the deadly fat, regardless of their intensity or diet. Men who burned an additional 550 calories per week reduced their visceral fat levels by 7%.
  
• Australian scientists recently discovered that combining up to 6 grams of fish oil daily with aerobic exercise decreased body fat significantly more than exercise alone. Fish oil may stimulate enzymes that improve your body's ability to burn fat. (There is some caution that 6 grams may be an unsafe amount, but 1 or 2 grams may also have similar benefit.)

An article in this month's magazine was about possible snack foods

Genius Junk Food
By: Jeff Volek, Ph.D., R.D.

PORK RINDS
Why you think they're bad: These puffy snacks are literally cut from pigskin. Then they're deep-fried.
Why they're not: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. Even better, 43 percent of a pork rind's fat is unsaturated, and most of that is oleic acid -- the same healthy fat found in olive oil. Another 13 percent of its fat content is stearic acid, a type of saturated fat that's considered harmless, because it doesn't raise cholesterol levels.

ALCOHOL
Why you think it's bad: It has little nutritional value and is the reason we need the term "beer belly."
Why it's not: In a study of more than 18,000 men, Harvard scientists discovered those who had an average of two drinks every day, 5 to 7 days a week, had the lowest risk of heart attack. And researchers at the University of Buffalo found men who consume the same amount (2 or less drinks) daily have lower levels of abdominal fat than those who drink only once or twice every 2 weeks but consume more than four drinks.

BEEF JERKY
Why you think it's bad: It's unhealthy meat that's loaded with preservatives.
Why it's not: Beef jerky is high in protein and doesn't raise your level of insulin -- a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients, such as MSG and sodium nitrate, chemical-free products are available. If you have high blood pressure, check the label for brands that are made from all-natural ingredients, which reduce the total sodium content.

COCONUT
Why you think it's bad: Ounce for ounce, coconut contains more saturated fat than butter does. As a result, health experts have warned that it will clog your arteries.
Why it's not: Even though coconut is packed with saturated fat, it appears to have a beneficial effect on heart-disease risk factors. One reason: More than 50 percent of its saturated-fat content is lauric acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. The rest of the saturated fat is almost entirely composed of "medium-chain" fatty acids, which have little or no effect on cholesterol levels.

CHOCOLATE BARS
Why you think they're bad: They're high in both sugar and fat.
Why they're not: Cocoa is rich in flavonoids -- the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. What about the fat? It's mostly stearic and oleic acids.

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I found a couple other snacks that I am going to enjoy in moderation:

Chocolate Peanut Butter Bars
5 tablespoons natural peanut butter (chunky or smooth)
1/2 cup dry oatmeal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double dry oats if you do not have oat flour)
1 cup chocolate protein powder
1 teaspoon vanilla
2 tablespoons ground flax seeds (optional)
1 cup soy milk
1/2 cup water

Spray an 8 x 8 pan with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water and vanilla. Using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray.
Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container.


Berries Cereal Blend
Source: Better Homes and Gardens

whole bran cereal
low-fat granola
grape nuts cereal
dried cranberries
raisins
Combine everything together and use 1 cup servings for a healthy cereal


other random snacks that I picked up include roasted peanuts mixed with semi-chocolate chips. A handful of this is a fun treat. Also, popcorn (except the buttery stuff at the movie theater) is a great treat, and I also enjoy celery with peanut butter and naked green peppers.

Of course, during the summer, when Farmer's Markets are open, April 30 – November 12, there will be all sorts of natural snacks that will be great to eat. (Sweet Corn, Slicing Tomatoes, Watermelons, Muskmelons, Red Peppers, Cucumbers, Green Beans, Squash, Cabbage, Cauliflower and more. ) mmmm my mouth is watering, because next week it is supposed to be over 50 degrees temperature.... http://www.stpaulfarmersmarket.com/markets/

Have a good weekend. Mine is going to be full of things to do - including making the recipies above.

more later...

Chazz