Snack Attack health matters Protect yourself from empty calories.

®

EDUCATE

ENGAGE

EMPOWER

CREATING A CULTURE OF WELLNESS

Recipes & Messages October 1 Fiesta Hummus

October 13 Peanut Butter Hummus

October 22 Banana Nut Roll-Up

October 2 Granola Bars

October 14 Tropical Fruit and Nut Snack Mix

October 23 Roasted Corn, Pepper, and Nopales Salsa

October 15 Jalapeno Black Bean Dip

October 26 Peachy Peanut Butter Pita Pockets

October 5 Tangy Texas Tzatziki October 6 Texas Caviar October 7 Trail Mix October 8 Celery With Cream Cheese Mousse October 9 Apple Coleslaw October 12 Pear Mango Salsa

October 16 Vegetable Medley with Salsa Dip

October 27 Watermelon Salsa

October 19 Mexican Pickled Vegetables

October 28 Tomatillo Salsa

October 20 Asian Chicken Lettuce Cups

October 29 Mango and Blackeye Pea Salsa

October 21 Vegetable Sticks with Chili & Lime

October 30 Red Cabbage Salad © 2015 Integrated Health & Wellness Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from Integrated Health & Wellness.

October 1, 2015 Snacking Tip: Save time by slicing a wide variety of veggies. Store ready-to-eat sliced vegetables in the refrigerator and serve with dips like hummus or low-fat dressing. 100 Calorie Snacks for your Snack Attack Container Cottage Cheese and Cantaloupe Top 1/2 cup of low-fat cottage cheese with 1/2 cup of diced cantaloupe. The 1/2 cup of cantaloupe delivers 50 percent of the daily recommended values of vitamins A and C - two vitamins that may help promote clear skin. Red Pepper and Goat Cheese Slice up one medium red pepper and enjoy with 2 tablespoons soft goat cheese. Goat cheese is tangy and flavorful, has about one third fewer calories and one third the fat per ounce compared to cow’s milk cheese.

Snack Recipe: Fiesta Hummus Ingredients 1 can garbanzo beans 1/2 teaspoon cumin 1/4 teaspoon salt 1 dash of cayenne pepper 2 garlic clove (minced) 1/2 cup yogurt (plain, non-fat) 1 tablespoon lime juice 1 tablespoon sesame oil 1 jalapeno pepper (finely chopped) 2 tablespoons cilantro (chopped) Directions 1. Drain and mash garbanzo beans in blender, food processor or with fork. Add remaining ingredients. 2. Blend until smooth. Chill one hour or overnight. Serve on crackers or tortilla

chips. Promptly refrigerate leftovers. Nutrition Information for 1/4 cup Total Calories 122 Total Fat 4 g 6% Protein 6 g Carbohydrates 17 g 6% Dietary Fiber 4 g 16% Saturated Fat 0 g 0% Sodium 231 mg 10%

October 2, 2015 Snacking Tip: Go for great whole grains. Enjoy whole-wheat breads, popcorn, and whole-oat cereals that are high in fiber and low in added sugars, saturated fat, and sodium. Limit refined-grain products such as snack bars, cakes, and sweetened cereals. 100 Calorie Snacks for your Snack Attack Container Jicama and Honey Mustard Dip Jicama is a root veggie that touts six grams of fiber per cup. Peel and slice 1 1/2 cups, and dip into a mixture of 1 tablespoon Greek yogurt, 1 tablespoon mustard, and 1 teaspoon honey. Carrots and Hummus Chow down on 10 baby carrots with 2 tablespoons hummus. Jazz it up with fresh herbs like dill or parsley.

Snack Recipe: Granola Bars Ingredients 1 cup honey 1 cup peanut butter 3 1/2 cups rolled oats 1/2 cup raisins 1/2 cup carrot (grated) 1/2 cup coconut

Directions 1. Preheat oven to 350 degrees. 2. Peel and grate the carrots. 3. Put the honey and peanut butter in a large saucepan. Cook on low heat until they melt. 4. Remove the pan from the heat. Turn off the burner. 5. Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch it with your hands. 6. Put the mix in the baking pan. 7. Press the mix firmly into the bottom of the pan. 8. Bake for 25 minutes. 9. Cut into 24 bars.

October 5, 2015 Snacking Tip: Nibble on lean protein. Choose lean protein foods such as lowsodium deli meats, unsalted nuts, or eggs. Wrap sliced, low-sodium deli turkey or ham around an apple wedge. Store unsalted nuts in the pantry or peeled, hard-boiled eggs in the refrigerator to enjoy any time. 100 Calorie Snacks for your Snack Attack Container Cucumbers and Cream Cheese Cut one medium cucumber into long strips. Combine 2 tablespoons diced roasted red pepper, 2 tablespoons low-fat cream cheese, and 1/4 teaspoon cracked pepper. Spread the cream cheese mixture onto the strips. Cucumbers are made up of mostly water, which makes them a healthy lowcalorie dipper. Broccoli and Tzatziki Sauce Whip up a quick tzatziki-like sauce by combining 2 tablespoons plain nonfat Greek yogurt, 1 teaspoon lemon juice, and 1 tablespoon minced cucumber. Dip six florets into the sauce. The healthy bonus here is that eating broccoli raw may help maintain the green veggie’s cancer-fighting nutrients. Snack Recipe: Tangy Texas Tzatziki Ingredients 1 peeled, seeded cucumber, finely grated 1 cup Greek yogurt 1 garlic clove, peeled and minced 1 teaspoon lemon juice 2 tablespoons chopped fresh dill 2 tablespoon chopped fresh mint 2 teaspoon olive oil Salt and pepper to taste

Directions: Squeeze all the water out of the cucumber and place it in a bowl. Add the remaining ingredients and whisk to combine. Season to taste with salt and pepper as needed. Chill.

October 6, 2015 Snacking Tip: Keep an eye on the size. Snacks shouldn’t replace a meal, so look for ways to help you set limits on how much is enough. Your Snack Attack container is a great way to control serving sizes. 100 Calorie Snacks for your Snack Attack Container Baby Corn and Soy Sauce For a super quick snack, dip 20 baby corns into low-sodium soy sauce. Baby corn is high in folate, a B-vitamin that helps produce and maintain new cells. Apples and Cheese Pair a Laughing Cow Mini Babybel Light cheese wheel with half a baseball-sized apple, sliced. The cheese has six grams of protein and 20 percent of the daily recommended value of calcium.

Snack Recipe: Texas Caviar Ingredients: 2 cans black-eye peas (drained and rinsed) 1 can black beans (drained and rinsed) 1 small can chopped black olives 1 small can chopped green chilies 1 to 2 cloves garlic minced 1/4 cup finely chopped sweet onion 4 to 6 scallions chopped 1 1/2 cups finely chopped bell peppers (red, yellow, orange, or green) 1/2 cup finely chopped fresh parsley 2 Tbsp chopped fresh cilantro 2 medium size tomatoes, chopped

Directions: 1. Place canned ingredients in a large mixing bowl. 2. Add chopped fresh vegetables 3. Add one small bottle of Italian salad dressing. 4. Stir ingredients completely. Calories: 307 Protein: 24 g Carbohydrates: 65 g Fat: 2 g

October 7, 2015 Snacking Tip: Fruits are quick and easy. Fresh, frozen, dried, or canned fruits can be easy “grab-and-go” options that need little preparation. Stick to whole fruit and limit the amount of 100% juice consumed. 100 Calorie Snacks for your Snack Attack Container 14 Almonds Almonds don’t need any extras to be a satisfying snack. Added bonus: They’re the most nutritionally dense nut (which means they have the highest concentration of nutrients per calorie). Try eight of our cocoa dusted almonds for a sweeter version. 22 Pistachios These little guys are the biggest bang for your calorie buck. Pistachios rank higher in protein and lower in saturated fat compared to most other nuts. Pick the in-shell variety if you can. One study found people consume up to 41 percent more calories from pistachios when they don’t have to crack the shell to work for it.

Snack Recipe: Trail Mix Makes: 2 servings Add your favorite dried fruits and nuts. Ingredients 1/2 ounce whole almonds 1/4 ounce unsalted dry-roasted peanuts 1/4 ounce dried cranberries 1 tablespoon chopped pitted dates 1 1/2 teaspoon chocolate chips Preparation: Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.

October 8, 2015 Snacking Tip: Prepare homemade goodies. For homemade sweets, add dried fruits like apricots or raisins and reduce the amount of sugar. Adjust recipes that include fats like butter or shortening by using unsweetened applesauce or prune puree for half the amount of fat. 100 Calorie Snacks for your Snack Attack Container Cheesy Popcorn Toss 1 tablespoon grated Parmesan cheese and a dash of cayenne pepper with 2 cups of freshly popped popcorn. Choose a low-fat, low-sodium prepackaged variety or pop kernels in a small paper bag in the microwave. Grated parm can have a lot of salt, but one tablespoon has only three percent of the daily recommended value, and only 22 calories for a whole lot of added flavor. Kettle Corn Toss 1 teaspoon cinnamon and 1 teaspoon honey (1 teaspoon honey plus 1 teaspoon water microwaved for 20 seconds to thin it out) with 2 cups freshly popped popcorn. Try shaking it all up in a paper bag or a container with a lid on it for even topping distribution.

Snack Recipe: Celery With Cream Cheese Mousse 6 servings Ingredients 1/4 C low-fat whipped cream cheese 1/4 C fat-free plain yogurt 2 Tbsp scallions (green onions), rinsed and chopped 1 Tbsp lemon juice 1/2 tsp ground black pepper 6 celery sticks, rinsed, with ends cut off 1 Tbsp chopped walnuts

Directions 1 Combine cream cheese, yogurt, scallions, lemon juice, and pepper. Mix well with a wooden spoon. 2 Spread mixture evenly down the middle of each celery stick. 3 Cut each stick into 5 pieces. Top with chopped walnuts, and serve. calories 35 Total fat 2 g Saturated fat 1 g Cholesterol 4 mg Sodium 58 mg Total fiber 1 g Protein 2 g Carbohydrates 3 g Potassium 131 mg Vitamin A 6% Vitamin C 6% Calcium 4% Iron 2%

October 9, 2015 Snacking Tip: Pairing protein and carbohydrate will help the snack to keep you fullest for the longest. Examples include having apple and string cheese, whole wheat crackers with peanut butter, carrots and hummus, or plain yogurt and fresh fruit. 100 Calorie Snacks for your Snack Attack Container Hard Boiled Egg Whites and Mustard Boil four eggs for 12 to 15 minutes. Let them cool, de-shell, slice in half, and remove the yolks with a spoon. Sprinkle with pepper and dip in 1 tablespoon mustard. The really yellow mustards get their color from turmeric, an antiinflammatory spice. If you add 1 teaspoon baking soda to the water, the eggs will be easier to peel. Mexican Potato There’s always the option to bake a potato, but for a quick snack version turn to the microwave. Pierce a medium potato (about the size of a computer mouse) a few times with a fork, and microwave on high for about five minutes, or until soft (you should be able to remove a knife without any resistance). Top half of the potato with 1 tablespoon salsa and 1 tablespoon plain Greek yogurt (a great substitute for sour cream). Snack Recipe: Apple Coleslaw Makes 4 (1 cup) servings Ingredients 2 cups washed, cabbage, shredded 1/2 cup grated carrot 1/2 green bell pepper 1 apple Dressing: 5 Tablespoons plain low-fat yogurt 1 Tablespoon mayonnaise, low-fat 1 teaspoon lemon juice 1/4 teaspoon celery seed 1/8 teaspoon black pepper

Directions Peel the carrot. Grate it with a grater. Chop green pepper and apple into small pieces. Put the cabbage, carrot, green pepper, and apple in a large mixing bowl. Stir together. Combine yogurt, mayonnaise, lemon juice, and celery seed in a small bowl. Stir together to make a dressing. Pour the dressing over the salad. Toss to mix. Add pepper to taste.

October 12, 2015 Snacking Tip: Be prepared. Have snacks ready for when you get hungry. For example, keep healthy snacks with you at work or school, in your car, and at home. If you have a healthy snack easily available, it’s less likely that you’ll pick a candy bar or bag of chips instead. 100 Calorie Snacks for your Snack Attack Container Frozen Grapes Grapes make a great snack fresh or frozen. Enjoy 1 cup (about 28 grapes). Strawberries and Goat Cheese Pair 10 large strawberries with 1 tablespoon soft goat cheese. This serving of strawberries has over 100 percent of the daily recommended value of vitamin C.

Snack Recipe: Pear Mango Salsa Makes 6 servings. 1/4 cup per serving. Prep time: 30 minutes Ingredients 2 medium pears, peeled, cored, and cut into small chunks 1/2 mango, peeled, seeded, and cut into small chunks 1/3 cup finely chopped yellow bell pepper 1/3 cup finely chopped red bell pepper 1/4 cup finely chopped red onion 1 small jalapeno pepper, seeded and finely chopped 3 tablespoons finely chopped fresh cilantro 2 teaspoons vegetable oil lime juice to taste salt to taste

Preparation Mix all ingredients in a bowl and refrigerate in a covered container for at least 30 minutes or up to 3 hours before serving.

October 13, 2015 Snacking Tip: Replace the candy dish with a fruit bowl at home and at work. 100 Calorie Snacks for your Snack Attack Container Kiwi and Coconut Slice one large kiwi and top with 1 tablespoon unsweetened shredded coconut. One kiwi has all the vitamin C to meet the daily recommended value. Dark Chocolate Let’s be honest, this snack doesn’t need any friends. Enjoy three squares or five dark chocolate kisses. A bit of the dark stuff can help regulate levels of the stress hormone cortisol.

Snack Recipe: Peanut Butter Hummus 20 minutes 10 minutes 8 servings 1/3 C hummus and 5 pita chips Ingredients For dip: 2 C low-sodium garbanzo beans (chick peas), rinsed 1/4 C low-sodium chicken broth 1/4 C lemon juice 2-3 Tbsp garlic, diced (about 4-6 garlic cloves, depending on taste) 1/2 C creamy peanut butter (or substitute other nut or seed butter) 1/4 tsp cayenne pepper (or substitute paprika for less spice) 1 Tbsp olive oil

For pita chips: 4 (6 1/2-inch) whole-wheat pitas, each cut into 10 triangles 1 Tbsp olive oil 1 tsp garlic, minced (about 1 clove) (or 1/2 tsp garlic powder) 1/4 tsp ground black pepper

Directions 1 Preheat oven to 400 degrees F. 2 To prepare the hummus, combine all ingredients for the dip and mix them in a food processor or blender. Puree until smooth. 3 prepare the chips, toss the pita triangles with the olive oil, garlic, and pepper. 4 Bake chips on a baking sheet in a 400 degrees F oven for 10 minutes, or until crispy. 5 Arrange pita chips on a platter, and serve with the hummus. Note: If you can’t find beans that are labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help reduce sodium levels further. calories 235 Total fat 9 g Saturated fat 1 g Cholesterol 0 mg Sodium 225 mg Total fiber 5 g Protein 9 g Carbohydrates 32 g Potassium 259 mg Vitamin A 0% Vitamin C 8% Calcium 4% Iron 10%

October 14, 2015 Snacking Tip: The size of the snack should be the right size, a good balance between enough calories to satisfy you, but still not too many. Nuts are a healthy snack, but the portion size should be small as it is very easy to eat too many calories. 100 Calorie Snacks for your Snack Attack Container Pretzels and Mustard Pair one serving of pretzels with 1 tablespoon of honey mustard. (120 calories) Pineapple and Cottage Cheese 1/2 cup pineapple + 1/2 cup cottage cheese = 120 calories

Snack Recipe: Tropical Fruit and Nut Snack Mix Makes 5 servings. 3/4 cup per serving. Prep time: 5 minutes Cook time: 20 minutes Ingredients 1 tablespoon butter 1/4 cup honey 1 teaspoon almond or coconut extract 1 teaspoon ground cinnamon 2 cups old fashioned oats nonstick cooking spray 1/2 cup sliced almonds 3/4 cup dried tropical fruit bits 1/2 cup banana chips 1/4 cup raisins

Preparation 1. Preheat oven to 350 degrees F. 2. Melt butter in a medium saucepan. Add honey, almond or coconut extract, and cinnamon; mix well. 3. Stir in oats and transfer to a baking sheet coated with nonstick cooking spray. Spread into a 1-inch thick layer. 4. Bake for 10 minutes, stirring once. Stir in almonds and bake for 5 to 10 minutes more. 5. Remove from oven and toss with dried fruit. Let cool completely and serve. Nutrition information per serving: Calories 384, Carbohydrate 62 g, Dietary Fiber 7 g, Protein 9 g, Total Fat 13 g, Saturated Fat 4 g, Trans Fat 0 g, Cholesterol 6 mg, Sodium 67 mg

October 15, 2015 Snacking Tip: Don’t skip breakfast. People who avoid breakfast tend to nibble on snacks during the mid-morning, which can be a problem if those snacks are junk foods. 100 Calorie Snacks for your Snack Attack Container Blueberries and Walnuts Enjoy 1/2 cup fresh blueberries with 1/2 ounce of walnuts. (130 calories) Celery and Peanut Butter 1 celery stalk (about 6 inches long) sliced diagonally dips easily into 1 tablespoon of peanut butter for less than 100 calories.

Snack Recipe: Jalapeno Black Bean Dip Makes 8 servings. 1/2 cup per serving 2 (15-ounce) cans black beans, rinsed and drained 3/4 cup chopped onion 3/4 cup chopped tomato 3/4 cup pickled jalapeno slices (including some of the liquid) 1/4 cup water 1 teaspoon ground cumin 1/2 teaspoon chili powder 2 cloves garlic, chopped Optional Toppings Crumbled Cotija cheese Sliced green onions

1. In a medium saucepan, stir together beans, onions, tomatoes, jalapenos, water, and seasonings. 2. Cook over medium heat for 5 minutes or until very hot, then cover and simmer over medium-low heat for 10 minutes. 3. Let cool slightly then pour into a blender container, cover with a tight fitting lid, and blend until almost smooth. 4. Pour bean dip into a serving dish and top with cheese and green onions, if you like. 5. Serve with cut fresh vegetables or baked chips.

October 16, 2015 Snacking Tip: Make your own. Enjoy preparing and eating your own snacks using fresh ingredients. Experiment with new recipes to replace your favourite snack foods with healthy homemade alternatives. 100 Calorie Snacks for your Snack Attack Container Peach and Raisins One medium peach paired with 1 tablespoon of raisins is a delicious snack for only 91 calories. Berries and Cream When you are craving a sweet snack indulge in 1 cup of blueberries with 2 tablespoons whipped topping.

Snack Recipe: Vegetable Medley with Salsa Dip Ingredients 2 carrots, cut into 3-inch sticks 2 celery stalks, cut into 3-inch sticks 1/2 jicama, peeled and cut into 3-inch sticks 1 bunch radishes, trimmed 6 green onions, trimmed 1 cup low-fat free sour cream 1 cup pico de gallo

Preparation: In a small bowl, mix sour cream and pico de gallo Makes 4 servings. 1 cup vegetables and 1/2 cup salsa dip per serving. Prep time: 20 minutes Nutrition information per serving Calories 109, Carbohydrate 22 g, Protein 6 g, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 2 mg, Sodium 247 mg, Dietary Fiber 7 g

October 19, 2015 Snacking Tip: Enjoy foods from all the food groups. Eating a variety of foods gives your body what it needs - energy and nutrients - to look good and feel great. 100 Calorie Snacks for your Snack Attack Container Maple-Cashew Pear Mix 1 teaspoon cashew butter with 1 teaspoon pure maple syrup. Slice 1/2 of a medium pear and dip. Greek Tomatoes 2 medium tomatoes chopped and mixed with 2 tablespoons feta and 1 squeeze lemon juice.

Snack Recipe: Mexican Pickled Vegetables Makes 8 servings. 1 cup per serving. Prep time: 15 minutes | Cook time: about 20 minutes Chill time: best if chilled for at least 1 hour 1 pound red potatoes (about 4 medium potatoes), cut into cubes 3 medium carrots, peeled and sliced 2 jalapeno peppers, stemmed and cut into thick slices 2 cloves garlic, thinly sliced 2 bay leaves 1 bell pepper, cut into strips 1/2 medium onion, cut into strips 1 cup cider vinegar 1 teaspoon dried oregano 1/2 teaspoon salt 1/2 teaspoon sugar

1. Place potatoes in a saucepan with 1/4-inch of water (or place in a steamer basket). Bring water to a boil; cover and steam for 5 minutes. 2. Add carrots; cover and steam for 5 minutes more or until potatoes are tender. Remove from heat and run under cold water to quickly cool vegetables. 3. Place in a large bowl/ jar or resealable bag with all remaining ingredients. Cover and refrigerate for at least 1 hour or overnight, stirring occasionally. 4. Serve chilled.

October 20, 2015 Snacking Tip: Do not go on a very lowcalorie diet. When your body does not get the calories it needs, it slows down how fast it burns the calories. You might get so hungry you eat a lot at once (binging). So rather than helping you to lose weight, fad diets or very low-calorie diets can make it easier to gain weight. Keep your body burning calories by snacking smart each day. 100 Calorie Snacks for your Snack Attack Container Shrimp Cocktail 8 large shrimp with 2 tablespoons classic cocktail sauce. Chips and Salsa 10 baked tortilla chips with 1/4 cup salsa.

Snack Recipe: Asian Chicken Lettuce Cups Servings: 4 Serving Size: cup chicken Mixture + 2 lettuce leaves Prep Time: 15 minutes 1 cup chopped, cooked chicken breast cup thinly sliced green onions (green parts only) cup finely chopped water chestnuts (or use cup chopped celery instead) cup frozen peas & carrots mix, thawed 2 tablespoons light Asian or Sesame dressing 8 iceberg lettuce leaves (cup-shaped)

1. In a medium bowl, mix chicken, green onions, water chestnuts (or celery), peas & carrots, and dressing. Stir well. 2. Microwave chicken mixture for 1 minute to warm. 3. Scoop cup of the chicken mixture onto each lettuce leaf. Serve right away.

October 21, 2015 Snacking Tip: Enjoy your favorite foods. Just enjoy them a little at a time. When you deny yourself something you like to eat, you may spend time and energy thinking about it. Later, you may end up eating more than you would have if you had just eaten a little of it in the first place. Moderation is always best. 100 Calorie Snacks for your Snack Attack Container Two Laughing Cow Light Garlic & Herb Wedges on Cucumber Slices Laughing Cow Cheese is a great snack to pack for lunch. They come in pre-sliced individual triangles so you can grab a few and go! For a nocarb option, pair them with cucumber, celery or carrots. 1 oz Low-Fat Greek Yogurt and Raspberries Greek yogurt with berries is a sweet pick-me-up any time of the day to keep you energized. Greek yogurt has more protein than regular yogurt so you’ll feel full until your next meal. Snack Recipe: Vegetable Sticks with Chili & Lime 1 cucumber, peeled and cut into sticks 1 small jicama, peeled and cut into sticks 1 medium zucchini, cut into sticks 1 carrot, peeled and cut into sticks 2 tablespoons lime juice (or to taste) 1/4 teaspoon salt 1/8 teaspoon chili powder Dash cayenne pepper (optional)

1. Combine jicama, cucumbers, zucchinis, and carrots in a medium bowl. 2. Add lime juice and stir. 3. In a small bowl, combine salt, chili powder, and cayenne pepper (optional). Sprinkle over cut vegetable sticks. 4. Put vegetable sticks onto a plate or in cups and enjoy with friends. Lime and chili powder taste great on fruit too! Try sprinkling some on cut-up cantaloupe, honeydew, watermelon, pineapple, strawberries, mangos, and oranges.

October 22, 2015 Snacking Tip: Squeeze in vegetables and fruits throughout your day. - When you are thirsty, grab some fruit instead of soda or juice. - Grab a fruit or vegetables as a snack-to-go. - Eat cut-up, fresh vegetables like broccoli with a yogurt dip for a snack or at parties. - Make half your plate vegetables and fruits. - Add spinach and tomatoes to your sandwiches. Use avocado instead of mayonnaise. - Try fresh salsa or avocado instead of dressing on salads. - Eat your vegetables at dinnertime. 100 Calorie Snacks for your Snack Attack Container 1/2 Mango & 2 oz of Low-Fat Cottage Cheese The flavor combination of cottage cheese and mango is super tasty, and the nutrition and energy boost this mighty snack provides is so worth it. 3 Low-Fat Cheese Sticks You can virtually take cheese sticks anywhere! They have a good amount of protein - about 7 grams per stick - which will help you feel full between meals. Select low-fat cheese (look for skim milk as an ingredient) to cut the fat by about half. Snack Recipe: Banana Nut Roll-Up Servings: 1 Serving Size: 1 roll-up Prep Time: 5 minutes 1 whole wheat tortilla 1 tablespoons peanut butter 1 teaspoon honey 1 medium banana, peeled

1. Warm the tortilla to soften (microwave for 15-20 seconds). 2. Spread peanut butter evenly across the tortilla. 3. Drizzle honey over peanut butter. 4. Lay banana across the bottom half of the tortilla. Tightly roll tortilla around banana. Press gently to close roll-up. 5. Cut in half and enjoy.

October 23, 2015 Snacking Tip: Keep healthy foods ready for snacks and to take with you. That way when you are hungry or on the go, you will have something prepared. You will not have to rely on whatever is available, which may not be healthy. Also, you can save money! 100 Calorie Snacks for your Snack Attack Container 1 cup Cantaloupe and 1/2 cup Strawberries with 1 tsp of Almond Slices on Top Kick your fruit salad up a notch with a little healthy fats added from the almond slices. Enjoy the added crunch factor! 1/2 cup Dried Apricot Halves Eating dried apricots is one of the healthiest ways to eat them. Dried fruit is full of fiber and apricots are naturally full of vitamin A. 1/2 cup equals 50 percent of your daily intake of vitamin A.

Snack Recipe: Roasted Corn, Pepper, and Nopales Salsa Makes 8 servings. 1/2 cup per serving. Prep time: 20 minutes Cook time: 10 minutes 4 poblano peppers, stemmed, seeded 2 jalapeno peppers, stemmed, seeded, and halved 2 ears fresh corn 1 1/2 cups chopped tomato 1/2 cup chopped, cleaned, raw nopales (cactus leaves) 1/2 cup chopped red onion 2 tablespoons fresh lime juice 2 tablespoons chopped fresh cilantro 1/4 teaspoon salt

1. Place all peppers and corn on a baking sheet. Broil for about 10 minutes, turning to lightly char all sides of the peppers and corn. 2. Place peppers in a small paper bag and fold over the top; let stand for 5 minutes. Rub off skins and remove seeds and stems. 3. Chop poblano and jalapeno peppers. 4. Cut corn off cob and place in a medium bowl; add chopped peppers and all remaining ingredients and stir. Cover and refrigerate until ready to serve. Nutrition information per serving: Calories 70 Carbohydrate 14 g Dietary Fiber 4 g Protein 2 g Total Fat 1 g Saturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg Sodium 80 mg

October 26, 2015 Snacking Tip: Listen to your body’s hunger cues. - Eat when you are hungry. - Stop eating when you are full. Not sure if you are still hungry? Wait 20-30 minutes. If you are still hungry, then serve yourself another small portion. - Try not to eat when you really want something else. 100 Calorie Snacks for your Snack Attack Container 1 Hard Boiled Egg with 1/2 cup Sweet Green Peppers Hard boiled eggs are the ideal snack if you’re cutting carbs and adding protein. Just one will keep your feeling full between meals. 1 Tbsp of Almond Butter and Apple Slices Apples and nut butters are a classic snack and so delicious. Use almond butter as it’s higher in fiber and has less carbs.

Snack Recipe: Peachy Peanut Butter Pita Pockets Makes 4 servings. 1/2 pita pocket per serving. Prep time: 10 minutes Cook time: 10 seconds 2 medium whole wheat pita pockets 1/4 cup reduced fat chunky peanut butter 1/2 apple, cored and thinly sliced 1/2 banana, thinly sliced 1/2 fresh peach, thinly sliced

1. Cut pitas in half to make 4 pockets and warm in the microwave for about 10 seconds to make them more flexible. 2. Carefully open each pocket and spread a thin layer of peanut butter on the inside walls. 3. Fill with a combination of apple, banana, and peach slices. Serve at room temperature. Nutrition information per serving: Calories 180, Carbohydrate 26 g, Dietary Fiber 4 g, Protein 7 g, Total Fat 7 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 217 mg

October 27, 2015 Snacking Tip: Always read nutrition labels. Choose foods with less saturated and trans fat, salt (sodium) and sugar. Note that Total Fat can include healthy fats and oils (low in saturated fat and no trans fat, such as safflower and olive oil). 100 Calorie Snacks for your Snack Attack Container Six Whole-Grain Pretzel Sticks For those who don’t like nuts, pretzels are just as convenient when you’re on the move. To stay under 100 calories, stick to six wholegrain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber. Cheese-Stuffed Pita Pocket Here’s one that’s easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2 ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat.

Snack Recipe: Watermelon Salsa Makes 8 servings. 1/2 cup per serving. Prep time: 15 minutes 3 cups chopped watermelon 1/2 medium onion, chopped 1/2 red bell pepper, chopped 1 tablespoon seeded and chopped jalapeno pepper 2 tablespoons chopped fresh cilantro 2 tablespoons lime juice 1 teaspoon vegetable oil

In a medium bowl, mix all ingredients. Serve immediately or cover and refrigerate for up to 1 hour to allow flavors to blend. Nutrition information per serving: Calories 28, Carbohydrate 6 g, Dietary Fiber 1 g, Protein 1 g, Total Fat 1 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 2 mg

October 28, 2015 Snacking Tip: Be mindful while you eat! Eat slowly and consciously, savoring each bite. Try not to mix eating with other activities, like watching TV or using other electronics. This can help you from overeating without realizing it. If you have to snack while watching TV, choose healthy snacks like plain popcorn, pretzels, fruit salad, or vegetables with a yogurt dip. 100 Calorie Snacks for your Snack Attack Container Yogurt With Sunflower Seeds Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt. The seeds add plenty of texture but only 19 calories. The yogurt is a good source of protein, and the entire snack has less than half a gram of saturated fat. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium. 1/3 Cup Dry Oat Squares Cereal If you’re a cereal fan, try leaving out the milk for a convenient, low-calorie snack. Pour 1/3 cup dry oat squares cereal into your snack attack container. Each serving has 70 calories and barely any saturated fat. Other types of whole-grain cereals also work well. Just stay away from overly sweetened varieties. Snack Recipe: Tomatillo Salsa Makes 4 servings. 1/2 cup per serving. Prep time: 20 minutes 18 medium-size tomatillos (about 2 cups), husks removed, washed, and finely chopped 1/2 cup chopped onion 1/2 cup chopped fresh cilantro 1 tablespoon fresh lime juice 1/4 teaspoon salt 1/4 teaspoon sugar 2 serrano chilies, seeds removed and finely chopped

Combine all ingredients in a medium bowl. Serve or cover and refrigerate for up to 3 days. Nutrition information per serving: Calories 38, Carbohydrate 9 g, Dietary Fiber 2 g, Protein 2 g, Total Fat 0 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 150 mg

October 29, 2015 Snacking Tip: Choose relatively unprocessed foods when you can, if you can. Practically everything you eat is processed in some way but not all of it is processed equally. Heavily processed food is often loaded on fat, sugars and salt, but is very low on vitamins, minerals and fiber. Don’t fool your taste buds and stick to real food 100 Calorie Snacks for your Snack Attack Container Turkey Roll-Ups Four slices smoked turkey rolled up in large romaine lettuce leaves, and dipped in 2 teaspoons organic honey mustard. Tuna Salad Mix together 2 tablespoons water-packed tuna with 1 teaspoon of Greek yogurt and a teaspoon of diced onion.

Snack Recipe: Mango and Blackeye Pea Salsa Makes 10 servings. 1/2 cup per serving Ingredients 1 (15 1/2-ounce) can blackeye peas, drained and rinsed 1 1/2 tomatoes, finely chopped 1 mango, peeled and finely chopped 2 green onions, chopped 1 tablespoon vegetable oil 1 tablespoon white vinegar juice of half a lime 1 teaspoon ground cumin 1/2 teaspoon garlic powder

Preparation 1. In a large bowl, combine all ingredients and mix well. 2. Serve immediately or cover and refrigerate for up to 4 hours to allow the flavors to blend. 3. Serve with baked pita or corn chips. Nutrition information per serving: Calories 83, Carbohydrate 14 g, Dietary Fiber 3 g, Protein 4 g, Total Fat 2 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 108 mg

October 30, 2015 Snacking Tip: Use snacks to fill nutritional gaps. Make your snacks count. Since most people don’t get enough fruits and vegetables, always include these healthy items. Fruits and vegetables provide essential vitamins and minerals, are low in calories and high in fiber. 100 Calorie Snacks for your Snack Attack Container Cucumber Salad 1 sliced large cucumber tossed with 2 tablespoons chopped red onion and 2 tablespoons apple cider vinegar. Greek Tomatoes 2 medium tomatoes chopped and mixed with 2 tablespoons feta and 1 squeeze lemon juice.

Snack Recipe: Red Cabbage Salad Makes 4 (1 cup) servings Ingredients: 1/2 head of red cabbage, shredded 4 carrots, grated 4 green onions, chopped 1/2 bunch cilantro, chopped 3 tablespoons apple cider vinegar 2 tablespoons canola oil 1 tablespoon lemon jiuce salt and pepper to taste

Directions: In a large bowl combine cabbage, carrots, green onions and cilantro. In a smaller bowl, whisk together apple cider vinegar, canola oil and lemon juice. Toss dressing with vegetables. Season with salt and pepper to taste.