How to: Eat chocolate

These "snack hacks" help you deal with cravings Do your food cravings sometimes sneak up on you unexpectedly, {NAME}? You know, you’re busy working, reading a book, or just relaxing… when suddenly, out of nowhere… You NEED a snack! And no matter how hard you try to ignore it… You feel yourself getting closer to grabbing that bag of chips, dish of ice cream, or candy bar. Well, why not just give in to the cravings? I’m totally serious… But do it in a HEALTHY way. Let me explain. See, the big problem with snacking is that it usually involves lots of empty calories… Which put on pounds and inches, and don’t do your body any good. Well, before your next “snack attack” occurs, be prepared with this snack hack… Pre-measured, ready-to-eat healthy snacks!  Super Snack #1: Almonds, walnuts, or cashews Nuts are an excellent source of healthy fats, and support healthier “good” cholesterol levels. They’re also rich in fiber, antioxidants, vitamins, and minerals. My favorites: Almonds have 3 grams of fiber per ounce, and are packed with vitamin E, which helps keep your cells healthy. Walnuts have more antioxidants and heart-healthy omega-3 fatty acids than any other nuts. And cashews are rich in iron, magnesium, and zinc, for improved blood health, cognitive function, and immune system. In fact, two studies found that men and women who ate 5 servings of nuts per week reduced their risk of heart disease by 35 to 50 percent.1,2 Just pre-measure 1 oz servings and place them in reusable plastic snack-sized bags, then keep them handy in your pantry or kitchen cabinet. [That works out to about 14 walnut halves (185 calories), about 24 almonds (about 160 calories), or 18 medium cashews (about 160 calories).] Super Snack #2: Hard-boiled egg If you’re feeling hungry, but lunch or dinner is still a couple hours away, have a hard-boiled egg. It’s a great source of protein, vitamin D, and vitamin B-12 — and it’ll make you feel full! Plus, it’s super-simple, because you don’t need to weigh or measure anything. And best of all: it’s just 78 calories! Boil a few eggs at the beginning of the week. That way you’ll be ready when the urge comes. They’ll keep in your refrigerator for a week. Super Snack #3: Fresh fruit When you’re craving something sweet, why not grab a piece of fruit? Whole fruit is a great source of dietary fiber, as well as plenty of vital nutrients. For example, a medium banana is about 100 calories, but it provides 3 grams of fiber, and it’s packed with potassium, vitamin C, and vitamin B-6. How about a cold, crisp apple? It’s just 95 calories, and a whopping 4 grams of fiber, as well as a healthy dose of vitamin C. Berries, especially blueberries and strawberries, are another incredibly healthy snack. They’re rich in polyphenols, special compounds that help your heart, your immune system, and your overall health, inside and out. A half cup of blueberries has just 42 calories, and 1 cup of strawberries (cut in half) has just 50 calories. Measure and store them in individual small plastic containers. Super Snack #4: Dark chocolate Yes, I’m giving you permission to eat chocolate. But again, portion control is important — and make sure it’s DARK chocolate, with AT LEAST 70% cacao. Now, 1 oz of dark chocolate has about 150 calories… but it’s packed with tons of antioxidant power! It’s been linked to a healthier heart, brain, immune system, and skin. Package each 1 oz serving in a plastic snack-sized bag, so you don’t overdo it.  Remember, be sure to weigh and package the nuts or dark chocolate in advance — because you won’t be thinking about proper portions when you’re in craving mode. I forgot to mention one important thing that you’re going to love… Each one of these healthy snacks can actually help you lose weight. And one final thing: These snacks may be healthy, but they still add to your daily calorie intake, so don’t eat more than these recommended amounts. In fact, if you can get by with a glass of water or cup of tea instead, by all means do so. But if you just can’t say no to the cravings, at least you’ll have some healthier options now. To your present and future health, Amy Lee, MD Head of Nutrition  [Top logo]( Sources: 1 Hu FB, Stampfer MJ, et al. Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study. BMJ 1998;317(14): 1341-1345. 2 Fraser GE, Sabate J, et al. A possible protective effect of nut consumption on risk of coronary heart disease: the Adventist Health Study. Arch Intern Med. 1992152:1416-1424.    This email was sent to {EMAIL} by amylee@nucific.com 19528 Ventura Blvd. #343 Tarzana, CA 91356 [Edit Profile]( | [Manage Subscriptions]( | [Report Spam]( Â