Best Bets for Healthy Snacking

What's your "hungry" time of day? Does your stomach rumble midmorning? Are you starving by dinnertime? Smart snacking is a great way to control your hunger and keep your diet on track. I've put together a list of easy-to-prepare, tasty treats for you to safely snack on when the urge strikes!
Snacking is not a dirty word for dieters if you're careful about what you reach for! I can think of loads of nutritious, low-calorie foods that can help you feel full and boost your energy without ruining your day. Stick to a sensible serving size and you're good to go! Here are some ideas to get you snacking healthfully:

How To Pick The Right Shoes For Your Workout

When you work out, your feet can take a pounding. That's why it's so critical that you have the proper footwear for the job. Follow these tips to find your best fit:

Shop at the right time: Your feet swell throughout the day, so shop for shoes when they're at their largest; either at the end of the day or after a workout.

Bring your socks: To get a proper fit, bring along a pair of the kind of socks you plan to wear while working out. They can differ significantly in thickness from nylons and trouser socks.

Ask for help: Don't hesitate to ask for help with sizing, choosing the best fit, and finding accessories like socks and inserts. Chances are you'll find the most knowledgeable salespeople at specialty shoe stores that focus on athletic gear. Stores that sell running shoes, such as New Balance, will have staff who can correctly fit you in walking or running shoes.

Match your workout: While cross-training shoes can work for a wide range of activities, if you focus on one particular activity — whether it's walking, biking, running, aerobics, or a court sport like tennis or basketball — it's probably best to get a shoe made specifically for that purpose.

Go for comfort now: Forget the idea that your shoes will stretch out or become broken in over time. Choose a pair that feels great the minute you put them on. Plan to try on several brands and styles.

Check the fit: Pay attention to how the shoes fit. They shouldn't pinch, rub, be too loose or too snug on the sides, or slide forward or backward as you move. When you walk, your heel shouldn't slip out of the shoe.

Build in wiggle room: There should be roughly a half inch of space — about the width of your thumb — between your big toe and the tip of the shoe. You should be able to wiggle all of your toes.

Move around: Don't be afraid to walk, run, and jump your way around the store. Using your shoes is the best way to check for comfort, support, and fit.

Pay the price: While you don't have to get the most expensive shoe, don't skimp on quality. Good athletic shoes are designed to provide you with the proper support and cushioning — greatly reducing your risk of injury. Expect to pay between $70 and $120.

Replace your shoes regularly: Regardless of the quality of your shoes, they will take a beating if you use them frequently, and the most important part of the shoe — the support — will begin to break down. Expect to replace shoes every six to nine months.

If you haven't treated yourself to a comfortable, supportive pair of workout shoes yet, go shopping this week. Your feet will thank you.

A South-of-the-Border Breakfast Burrito

One of the best things about these breakfast burritos is that they can be made to order! People who like spicy food can ramp up the flavor with some hot sauce, people who aren't dieting can add a little low-fat cheese, and people who are following my plan can have a breakfast with plenty of zip but not a lot of calories!

Breakfast Burritos

1/2 cup firm red and/or yellow cherry tomatoes, quartered
1/2 ripe avocado, finely chopped
1 tablespoon fresh lime juice
1/4 teaspoon ground cumin
Pinch of salt
4 whole-wheat tortillas (7 1/2–inch diameter)
1/2 cup fat-free refried beans
4 large eggs
2 tablespoons water
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper To make the salsa:
In a small bowl, gently mix the tomatoes, avocado, lime juice, cumin, and pinch of salt. Cover and set aside. To make the burritos:
Warm the tortillas in the microwave or a conventional oven according to the package directions. Cover with foil and keep warm. Place the beans in a small microwave-safe bowl, cover, and microwave on high power for 45 seconds, or until hot. Keep warm. In a medium bowl, whisk the eggs, water, salt, and pepper until well blended. Coat a medium nonstick skillet with cooking spray. Heat over medium heat. Add the eggs and scramble until cooked but still moist. One at a time, spread each warm tortilla with about 2 tablespoons of the beans and 1/4 of the eggs. Top each with about 2 tablespoons of salsa, reserving the rest to serve at the table. Roll up the tortillas, folding in the sides. Serve right away, with the remaining salsa. Per burrito: 290 calories, 32 g carbohydrates, 13 g protein, 12 g total fat, 210 mg cholesterol, 6 g dietary fiber, 480 mg sodium

A Powerful Combo: Calcium and Vitamin D

Are you getting enough calcium in your diet to prevent bone loss and protect you from osteoporosis (a condition in which bones become porous and easily broken) later in life? Studies show that many Americans don't take in enough calcium in their diets. Women, who are more likely to develop osteoporosis than men, get less than half of the recommended daily amount. Experts recommend between 1,200 and 1,500 milligrams of calcium a day (women should aim for the higher end of the range). The body absorbs calcium most efficiently if you take in 500 milligrams or less at a time.

How can you be sure you're getting your share? Reach for calcium-rich foods like low-fat milk, cheese, and yogurt, as well as salmon, broccoli, kale, and other greens. Also look for calcium-fortified products like orange juice, cereals, and breakfast bars. Adding a few teaspoons of nonfat powdered milk to foods like puddings and soups can increase their calcium content without affecting taste. Finally, a calcium supplement can also help you meet your daily requirement. There are several types available, so ask your doctor whether you need one and which might be best for you.

While you're working on improving your calcium intake, it's important to be sure you're getting enough vitamin D as well. This important nutrient acts as a "key," opening the door for calcium absorption in your body. Without enough vitamin D, much of the calcium you eat may be passing right through your digestive tract rather than being absorbed.

Exposure to sunlight encourages the body to produce vitamin D. If you spend 10 to 15 minutes two or three times a week outside in the summer months, exposing your hands, arms, and face to the sun, you're probably getting the vitamin D you need. However, if you spend much of your time indoors, or always block sunlight from reaching your skin with sunblock and clothing (which, as you know, is a good idea when the risk of sunburn is high), you may not be. In addition, during winter months and in northern climates year round, it is difficult for our body to make adequate Vitamin D from sunlight. Some foods such as milk and other dairy foods are fortified with small amounts of vitamin D. For example, an eight ounce glass of milk contains 100 IU of vitamin D. It's also included in most multivitamins and in some calcium supplements.

The current recommendations for vitamin D intake of 200 to 400 IU per day were established in 1997. Since that time, new research suggests that greater vitamin D intakes may be necessary for optimal health. According to National Osteoporosis Foundation, the recommended intake of vitamin D for optimal bone health for adults under age 50 is 400 to 800 IU daily, and adults age 50 and older is 800 to 1,000 IU daily. Many health researchers are urging the FDA to increase the recommended daily intake of Vitamin D to 1,000 IU daily. Remember, as with any vitamin, too much vitamin D can be potentially harmful. Check with your doctor before taking any new supplements.

The combination of calcium and vitamin D in your diet is great insurance that you'll have strong bones for life! This week, focus on increasing your intake of these important nutrients if you aren't currently getting enough.

Pizza Spaghetti Casserole

Ingredients:

• 12 ounces uncooked spaghetti
• 1/2 Teaspoon Salt

1 (1-lb.) package mild ground pork sausage 

2 ounces turkey pepperoni slices (about 30), cut in half

1 (26-oz.) jar tomato-and-basil pasta sauce 

1/4 cup grated Parmesan cheese 

1 (8-oz.) package shredded Italian three-cheese blend

Preparation

1. Cook spaghetti with 1/2 tsp. salt according to package directions. Drain well, and place in a lightly greased 13- x 9-inch baking dish.

2. Brown sausage in a large skillet over medium-high heat, stirring occasionally, 5 minutes or until meat crumbles and is no longer pink. Drain and set aside. Wipe skillet clean. Add pepperoni, and cook over medium-high heat, stirring occasionally, 4 minutes or until slightly crisp.

3. Top spaghetti in baking dish with sausage; pour pasta sauce over sausage. Arrange half of pepperoni slices evenly over pasta sauce. Sprinkle evenly with cheeses. Arrange remaining half of pepperoni slices evenly over cheese. Cover with nonstick or lightly greased aluminum foil.

4. Bake at 350° for 30 minutes; remove foil, and bake 10 more minutes or until cheese is melted and just begins to brown.

Thank you: http://www.myrecipes.com/recipe/pizza-spaghetti-casserole-10000001589396/

Easy Enchiladas

Ingredients:

1 pound ground turkey sausage*

1/2 cup chopped onion

1 teaspoon minced garlic

1 (7.76-oz.) can tomatillo salsa, divided

1/4 cup chopped fresh cilantro

8 (6-inch) fajita-size corn tortillas**

2 cups (8 oz.) shredded Mexican four-cheese blend, divided 

Vegetable cooking spray

2 cups refrigerated fresh medium-heat tomato salsa 

1/2 cup low-sodium chicken broth

Garnish: chopped fresh cilantro

1. Brown sausage in a large skillet over medium-high heat, stirring occasionally, 11 to 14 minutes or until meat crumbles and is no longer pink. Remove sausage from skillet using a slotted spoon, and drain on paper towels.

2. Sauté onion and garlic in hot drippings over medium-high heat 2 to 3 minutes or until onion is tender. Remove from heat. Stir in sausage, 1/2 cup tomatillo salsa, and 1/4 cup chopped cilantro.

3. Place 2 tortillas between damp paper towels. Microwave tortillas at HIGH 15 seconds. Repeat procedure with remaining tortillas.

4. Spoon about 1/3 cup sausage mixture evenly down center of each softened tortilla, and sprinkle each with 1 Tbsp. cheese; roll tortillas up, and place, seam sides down, in a lightly greased 13- x 9-inch baking dish. Lightly coat tops of tortillas with cooking spray.

5. Bake at 350° for 20 to 25 minutes or until tortillas are crisp.

6. Stir together 2 cups tomato salsa, 1/2 cup chicken broth, and remaining tomatillo salsa in a medium saucepan over medium-high heat; cook, stirring occasionally, 4 to 6 minutes or until thoroughly heated. Pour salsa mixture over tortillas, and top evenly with remaining cheese. Bake 5 more minutes or until cheese is melted. Let stand 5 minutes. Garnish, if desired.

*Ground pork sausage may be substituted.

**8 (6-inch) fajita-size flour tortillas may be substituted, omitting Step 3.

Note: For testing purposes only, we used La Costeña Green Mexican Salsa for tomatillo salsa.

Thank you: http://www.myrecipes.com/recipe/easy-enchiladas-10000001646491/

All-In-One Spaghetti

Ingredients

1 pound ground beef 

1 large onion, chopped

2 garlic cloves, minced

1 (8-ounce) can tomato sauce 

1 (6-ounce) can tomato paste

3 cups tomato juice

1 cup water

1 teaspoon salt

1 teaspoon sugar

2 to 3 teaspoons chili powder

1 teaspoon dried oregano

Dash of pepper

1 (7-ounce) package spaghetti, uncooked 

Grated Parmesan cheese 

Garnish: fresh Italian parsley sprigs

Preparation

Cook first 3 ingredients in a Dutch oven, stirring until beef crumbles and is no longer pink; drain well. Return beef mixture to pan. Stir in tomato sauce and next 8 ingredients; bring to a boil. Cover, reduce heat, and simmer, stirring often, 30 minutes.

Add pasta; cover and simmer, stirring often, 20 minutes or until pasta is tender. Serve with cheese, and garnish, if desired.

Thank you: http://www.myrecipes.com/recipe/all-in-one-spaghetti-10000000257728/