A healthy snack can be a great way to stave off hunger during an afternoon slump or provide needed energy before a workout.  Make sure you always include protein in your snack, it will help you feel full for longer without ruining your waistline.

Here are my top eight snacks:

1. Single serve Nonfat Greek yogurt (6 oz) with 1/4  a cup of berries and a teaspoon of agave nectar.

2. Two whole grain rice cakes with half a teaspoon of Peanut Butter and low sugar jam.

3. Single-serve low fat cottage cheese (4 oz) with a small apple.

4. Dry roasted Edamame, 1/4 cup or 3/4 cup shelled Edamame.

5. Two Part-skim mozzarella sticks.

6. One boiled egg with two slices of crisp bread such as Ryvita or Wasa bread, for a nice crunch. 

7. Fresh fruit with a handful of almonds (or other nuts).

8. Mix of dried fruit and nuts, 1/4 cup.

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After thanksgiving, the Superbowl is the second highest food consumption day of the year.  Sports fans and foodies alike look forward to this day of food and fun.  Why not give your heart and waistline a time out and swap out some of the calorie-laden snacks with some lighter options? Score with these healthier options.

1. Popcorn: Popcorn is a whole grain, it’s high in fiber and polyphenols  which are antioxidants and low in calories.  Orville Redenbacher’s Smart Pop popcorn contains about 4 g fiber and has only 100 calories per 6 cups of popcorn.   Avoid the regular microwave popcorn versions which can have 3-4x as many calories as the lighter versions and often contain unhealthy trans fats.

2. Baked Tortilla Chips with tomato salsa:  Baked tortilla chips have less calories and 3x less fat than regular potato chips.  Guiltless Gourmet makes seven varieties of baked chips and have only 120 calories per ounce serving.  Or, better yet, save money and calories by making your own, click HERE to see how.  Serve with tomato salsa for an extra serving of veggies.

3. Baked whole wheat Pita Chips with hummusStacy’s Pita Chips have less calories than regular potato chips and half the fat.  Hummus is a great high protein addition to your chips, which will help you get full and feel fuller longer.

4. Pistachios in-shell: Pistachios are packed with antioxidants, phytosterols, vitamins, minerals and heart healthy fats.  Limit to one serving, which is one ounce or 49 kernels, which has about 170 calories.  Studies show that in-shell pistachios slows down your eating, not only because you have to peel them, but also because the peeled shells provide a visual cue about the amount you ate.

5. Peanuts in-shell: Peanuts are actually not a nut, but a legume.   These little gems are not only protein powerhouses, they are also high in nutrients and minerals.  They contain the same phytochemical found in wine, resveratol, which has been shown to be good for the heart. As with the pistachios, in-shell curbs your eating.

6. Edamame: Edamame are soybeans in a pod.  A half cup of Edamame have 10g of protein, 5 g of fiber and only 120 calories.  As an added bonus, they are easy to prepare.  Simply steam and serve with a squirt of lemon and sea salt.


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Baked Tortilla & Pita ChipsThese chips are more nutritious and lower in calories than regular chips.  They are higher in fiber,  lower in fat and salt and are a third of the cost of regular tortilla chips.  They are so easy to make that it’s a great recipe to make with your kids.

For Video click:  HERE



3 corn tortilla, cut into quarters

3 whole wheat pita bread, cut into quarters

Olive or canola oil spray


cayenne pepper or smoked paprika or any other spices you like



1. Preheat oven to 375 degrees Fahrenheit.

2.  Place toritlla and pita pieces on a baking sheet, in a single layer.

3.  Spray with oil and sprinkle with salt and spices.

4.  Turn over and spray over side with oil and add spices.

5. Bake for about 15 to 20 minutes, checking periodically.  Half way through baking turn chips around.  Take out of oven when golden brown and crispy.  Serve with hummus or tomatillo salsa

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