Fitting Healthy Habits Into Your Hectic Life

13 Tips to Get More Nutrition and Fitness into Your Day
-- By Life Coach Mary Guarino, Ph.D.
There just doesn’t seem to be enough hours in the day to accomplish everything you need to do. And it can feel like an added stressor when you are trying to integrate healthy habits into your already hectic schedule. But if you make time for healthy habits, you’ll find yourself with extra reserves of energy that will lower your stress and help you get through life’s challenges.

Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine:

1. Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive!
2. Cut back on the amount of soda and coffee you drink. Sugar and caffeine dehydrate you and create energy rushes followed by crashes, which are ultimately energy-depleting. Substitute with drinks like green tea or 100% fruit juice.
3. Replace high-sugar foods with low-sugar versions. Cutting back on the amount of refined sugar you consume helps reduce calories and weight gain and also helps you avoid the energy slumps that come from sugar withdrawal. Items high in refined sugar include most soft drinks, cereals, baked goods, and of course, candy and ice cream. Look for low-sugar or no-sugar versions of these, or simply opt for healthy snacks instead.
4. Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options. Read some more portable snack ideas.
5. Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices. Learn even more grocery store tips.
6. Purchase frozen, ready-to-cook ingredients. Frozen fruits and vegetables have high vitamin and mineral content because they don’t sit around losing these nutrients for long before they are preserved. Although you’ll want to keep plenty of fresh fruits and vegetables around, it’s great to have frozen produce available for quick meal additions and smaller servings. Also, some grocery stores offer frozen boneless chicken breasts and a wide variety of seafood items in re-sealable packages. These are great for quick, healthy meals.
7. Pack your lunch the night before. You'll have given yourself the gift of extra time in the morning and you will assure that you have a healthy meal during the day. Don’t forget to pack snack items so you can avoid the vending machine.
8. Cook double batches of whatever you’re cooking. When you prepare dinner, especially on weekends, cook extra and freeze to use for another dinner or lunch. Then, you'll have a healthy meal ready to go when you are.
9. Give yourself some slack. If you are stressed out about preparing healthy meals every day, use what some experts call the "80/20" rule in your eating. If 80 percent of what you eat is healthy, then allow yourself to take it a little easier for the remaining 20 percent. You and your diet will survive.
10. Fit in exercise whenever you can. Experts recommend that adults exercise a minimum of 30 minutes three times per week. Aim for this amount, but don’t kick yourself if you can’t meet this goal. Any amount of exercise is better than none. No time to go to a gym? Build a stock of exercise tapes – many have routines that you can complete in 20-40 minutes. Use hand weights or do crunches, leg-lifts and lunges while watching television. Or invest in an exercise bike – you can pedal while catching up on your reading. Think of what would be most interesting to you and what best fits your schedule and budget.
11. Take a walk break during the day. Even 20 minutes can make a difference in your energy level, plus it gives you time to clear your head. If you walk with a friend or colleague, it also gives you time to socialize.
12. Whenever possible, walk. Increase the amount of time you can walk, versus sit or drive. It doesn’t take that much extra time to park a bit farther from the store entrance, or to make a personal visit to a colleague rather than phoning, instant messaging or e-mailing.
13. Get enough sleep. Even if you gain more time in your day by cutting back on sleep, you will be less effective throughout the day, as your energy level and cognitive functioning will be reduced. Insufficient sleep also makes you more susceptible to illness. By getting enough sleep, you become more efficient during the time you are awake.

Begin integrating some or all of these habits today. Make them part of your normal routine. You’ll be surprised at how little time is involved and how much better you’ll feel!

Eat These Carbs to Lose Belly Fat

Complete Real Age Article
Is your problem spot that area right around your belt buckle? Well then, here are two kinds of healthy carbs you should be eating: beans and whole grains.

In a study, obese men and women who were put on a heart-healthy diet lost more belly fat when their daily meals emphasized these two foods rather than refined grains.

Bellies and Beans
In the 18-month study, all participants ended up losing about the same amount of weight. But the people eating diets rich in beans and whole grains enjoyed especially good results around their middles. And all that was required for extra middle melting was eating whole grains instead of refined and replacing two daily grain servings with a couple of servings of beans -- like lentils, chickpeas, or kidney beans. These changes created a low-glycemic-index diet that was satisfying, blood-sugar-balancing, and belly-fat blasting. (Find out how a low-glycemic-index diet helps your eyes, too.)

4 Keys to a Smart Nutrition Plan

Read the Sparkpeople article.
* Control your food portions. Who really needs "Biggie" anything? Use our easy guide to portion control.
* Make smart substitutions. Why not try mustard (11 calories) instead of mayonnaise (99 calories) on that deli sandwich? Who knows, you might even like it better. Compare calories in your favorite foods using this handy chart, and learn more ways to cut calories without deprivation.
* Focus on "power foods." High protein, high fiber, healthy fats and good carbs give you the most punch for your lunch. Here are over 100 foods that fit the bill.
* Watch your eating habits. Mindless munching, emotional binging, and twice-a-day trough feedings are sneaky habits that steal momentum and leave pounds. Overcome emotional eating with our 10-step action plan.

11 Foods for Faster, Easier Weight Loss

Read this Real age article to see the slideshow!

Is Weight Loss Stressing You Out?

Take the Weight Loss Expectations Quiz
-- By Dean Anderson, Fitness & Behavior Expert
SparkPeople advertisers help keep the site free! Learn more
There’s no doubt about it: trying to lose weight can be a stressful thing! There’s nothing like trying to stick to a “simple” weight loss plan for bringing you face-to-face with the frustrating complexities of human nature and the limits of our rationality and will power. And even when we do manage to do what we know we should, often our bodies seem to operate according to a different kind of math—where a 3,500-calorie deficit doesn’t always equal one pound of weight lost.

The unfortunate part is that this constant stress can make losing weight more difficult than it needs to be. Research shows that chronic stress can affect your metabolism, promoting fat storage, and increasing cravings for sugary, high-fat “comfort foods.

There are lots of things you can do to manage this stress, ranging from yoga and meditation to a hot bath or a pleasant walk in the park. In this article, however, we’ll focus on how certain (very common) expectations about weight loss can cause stress, and how you can adjust your expectations so that you’re not stressing out about your own weight loss (or lack thereof).

To find out whether your expectations about weight loss may be increasing your stress levels, take the following brief quiz. Indicate whether you think the following statements are true or false. To benefit from this exercise, your answer should reflect how you honestly feel most of the time, NOT what you think the “correct” response might be.

1. I have taken a careful look at my eating and exercise habits, and I have a good idea of what I need to change and how I want to do it.
2. I have accepted the idea that I need to make permanent changes in my lifestyle to lose weight and keep it off permanently.
3. I will feel successful only if reach my weight loss goal.
4. I know that it took time to gain weight, and I believe it is best to try to lose the weight slowly.
5. I am working on weight loss now because I really want to, not because someone else thinks I should.
6. If I can manage to lose the weight, I think many other problems in my life will be solved.
7. I am willing and able to do a significant amount of physical activity on a daily basis, including planned exercise.
8. I can lose weight successfully with no slip-ups.
9. I am ready, willing, and able to spend enough time each day planning and tracking my food intake and exercise activities.
10. If my weight loss slows down or stalls out, I usually lose my motivation and stop my program.<
11. When I am having problems sticking to my plan, I usually get on the message boards or the phone and talk about it with other people.
12. I have many stressful situations in my life right now, but I'm determined to be successful at weight loss.

Scoring the Quiz
Look at your answers to questions 1,2,4,5,7, 9 and 11, and give yourself 1 point for every True answer, and 0 for every False. For questions 3,6,8,10 and 12, give yourself 1 point for every False answer, and 0 for every True. Add your total points up to get your score.

A high score (7-12 points) shows that your expectations about weight loss are more realistic, and you are more likely to reach your goal.

Each question you scored a zero for represents a misconception or unrealistic expectation that might be adding unnecessary stress to your weight loss efforts.

For example, a zero on Question 11 (you don’t talk to others when you have trouble sticking to your plan) may indicate that you tend to keep problems to yourself, which can add even more stress to the difficulties you are already having.

Scoring zero on Question 8 (believing you can lose weight successfully without slipping up) may mean that you are unrealistically expecting perfection. Slip-ups are inevitable, but they also help you learn from your experience. Expecting to be perfect creates more stress when things don’t turn out as desired. Plus, you will learn less about what does and does not work for you in different circumstances.

Likewise, a zero on Question 12 (determination for weight loss despite high stress in other areas of your life) may indicate that you don’t fully appreciate the difficulties of trying to lose weight, or the importance of modifying your weight loss expectations when other aspects of life become difficult. Sometimes, just holding your own and not gaining (or regaining) weight is a very significant accomplishment!

Finally, the most important concept—if you scored a 0 on Question 6 (believing that weight loss will solve many other problems in your life), you may be expecting more than weight loss can deliver, setting yourself up for problems both now and after you reach your goal.

At least two negative things can happen when you start looking at weight loss as the “magic” solution to everything. First, this puts an awful lot of pressure on the daily ups and downs of your weight loss journey. Every slip-up or bad day, every weight plateau, becomes magnified in importance because, in your head, it is linked to so many other important things. You can imagine how much extra stress you generate if going over your calorie budget or skipping an exercise session has come to mean that the career or the relationship you want is that much further away.

Second, the belief that you have to lose weight before you can start living the life you want only keeps you from creating that life right now.

When healthy eating and exercise are just a small part of what you do to care for yourself, you'll likely decrease stress and progress towards your weight loss goal. A big part of making a successful lifestyle change is putting your weight in meaningful perspective—and you can start doing that right now!

Directing your thoughts for you good

Another inspiring thought from Marianne Williamson

What You Think Is What You Get

It's so easy to believe that external things hold the power in life. We think money, or lack of it, determines our abundance; we think other people's behavior determines our happiness; we think success or failure, as the world defines it, determines our self-worth.

But it is ultimately our thinking, more than our outer circumstances, that determines whether we live lives of harmony and peace or of pain and despair.

Our Deepest Fear

While this is not a weightloss article per se, it has real relevance to it.

by Marianne Williamson from A Return To Love: Reflections on the Principles of A Course in Miracles
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Being Supplement Savvy

Do not fall into the dangerous trap of thinking that, if a little is good, more is better. Excessive intake of vitamins and minerals can do no good. It is a waste of money. And in some cases, excessive intake can damage the body, have a toxic effect, interfere with medications, and may even result in death. To choose a safe, effective vitamin-mineral supplement, follow these tips:

* Choose a balanced multivitamin-mineral supplement rather than one or two specific nutrients, unless it has been medically prescribed.
* Choose a supplement that provides close to 100-150% of the Daily Value (DV) for recognized nutrients. The exception to this is calcium, magnesium, and phosphorus. If the supplement did contain 100% DV of these nutrients, it would be too large to swallow. Due to the cost, biotin is also often less than 100% of the DV. However, the need for supplemental biotin is rare.
* Look for the "USP" insignia on the label. This ensures that the supplement meets the standards for strength, purity, disintegration and dissolution established by the testing organization, U.S. Pharmacopeia (USP).
* Read the supplement label carefully. Follow serving size recommendations.
* Avoid supplements that contain unrecognized nutrients and substances. A number of substances like PABA, inositol, bee pollen, lecithin, have never been shown to be essential to humans. They do nothing but boost the price.
* Beware of gimmicks. Synthetic supplements that are made in a laboratory are usually the same as so-called "natural" supplements. The body knows no difference, but your wallet does. "Natural" supplements cost more.
* Do not give in to the temptation of added herbs, enzymes, or amino acids. This only adds to the cost.
* Avoid supplements that claim to be therapeutic, high-potency, or for stress. This adds cost with no additional benefits.
* Choose a supplement with an expiration date on the container. Vitamins can lose potency over time, especially in hot and humid climates. Follow storage advice. Supplements should be kept in a cool, dry place, with a tight fitting lid.
* Keep supplements in a locked cabinet away from children. Don’t leave them on the counter or rely on child-resistant packaging. Be especially careful with any supplements that contain iron. Iron overdose is a leading cause of poisoning deaths among children.

Bottom Line: A poor diet plus supplements is still a poor diet. Food remains your best source of vitamins and minerals. So spend a little more time and money on delicious, tasty meals and snacks to meet your nutritional needs. And remember, a supplement is just that…a little extra in addition to wise food choices. This little extra poses no danger and may be helpful at times– if chosen wisely.

7 Ways to Eat Mindfully

For the Oprah article, go HERE.
Professor Brian Wansink, PhD, is the author of Mindless Eating: Why We Eat More Than We Think and director of the Food and Brand Lab at Cornell University. He has conducted more than 250 experiments proving that people have no idea how much they're putting in their mouths or for what reason.

According to the Centers for Disease Control, 32.2 percent of American adults are obese. Wansink wants to help. "If we knew why we ate the way we do, we could eat a little less, eat a little healthier, and enjoy it a lot more," he says.


Here are seven essential tidbits from Wansink:

1. People who stock up at discount stores eat up to 48 percent more. If you buy in bulk, put pretzels and other snacks in portion-size Baggies. Never, never, ever eat out of the box.

2. The longer you sit at the table, the more you'll eat. Dine with one friend, you'll eat about 35 percent more. With a group of seven, you'll eat 96 percent more. if you're trying to lose weight, eat alone or with the smallest group possible, and pace yourself with the lightest eater.

3. If you pre-plate your food in the kitchen, you'll eat 14 percent less than if you serve yourself a smaller portion at the table and then take seconds.

4. Brian's rule of two: When eating at a buffet, put only two items at a time on your plate. Even if you make repeated trips, you'll eat a lot less.

5. Always eat in the same room of your house (but not in front of a TV or computer). You won't snack as much.

6. Don't leave serving dieshes on the table unless they're filled with vegetables.

7. A Butterfinger or a hug? What do you really want? Physical hunger builds gradually. Emotional hunger develops suddenly.

If you want to continue following this blog...

I don't really like how people anywhere on the internet have access to my blog because a heading I may apply gets linked with all others like it when a search is performed. Kinda weirds me out so...if you'd like to keep checking up on my posts, just leave me your email address and I'll be sure you maintain access. Other than that, after October, I'm closing to the public! :D

The Cupcake Dialogues by Geneen Roth

Click HERE to read the entire article.
Here's a conversation I had with the previously mentioned Cupcake Student:

Cupcake Student: I want cupcakes.

Me: What about the cupcakes do you want so much?

Cupcake Student: I want the sweetness. I want the richness. I want the feeling of it in my mouth.

Me: When you have one in your mouth, how do you feel?

Cupcake Student: I feel calm, I feel loved, and I feel like everything is good.

Me: So, it seems as if what you really want is to feel loved, calm and relaxed.

Cupcake Student: Uh-oh. Is this a trick? Did you just talk me out of wanting cupcakes?

Me: Nope. You can still choose to have them if you really want them. We're just trying to figure out what it is you really want when you say you want cupcakes.

Cupcake Student: Well, okay then, I do want to feel loved, calm and relaxed.

Me: How about giving yourself permission—just for a minute—to want that? To want love?

Cupcake Student: But what if I know I can't have it? I just got divorced and I'm not dating anyone. What's the point of wanting love when I can't have it?


Learning Your Heart's Desire
Yes, that is million-dollar question number two: What's the point of wanting something you can't have? Why not spare yourself the pain and turn to something you can have—food—instead?

Martha Beck:

"There is always at least one thing you could do besides eating, something that would take better care of you than food does. (How do I know this? Because food is a physical substance, and a physical substance can only fill physical hunger. It cannot—and was never meant to—provide the things that only other people can provide, things like love and contact and comfort.)"

Going Private

I started this blog in hopes that others would share their great ideas and recipes that helped them along their WW journey. However, the idea hasn't seemed to catch on. I don't know that it is really helping others as much as it serves as a personal reference for me. As it seems the way of many bloggers, I too am going private. Good luck and best wishes with your WW program!

Dealing with Boredom in Your Diet

This is what I am going through right now. I'm afraid if I get on a more strict regimen, strict enough to help me achieve my goal weight, I'll be eliminating the food that adds variety and fun to my life. Ex. handfuls of chips here and there, a cookie here and there, whatever I feel like here and there and not writing them into my daily points. No wonder I'm a maintenance queen. Now if I can just maintain the RIGHT weight!

Dealing with Boredom in Your Diet
Everything Needs a Little Shake-Up
-- By Liz Noelcke, Staff Writer

Keep it Fresh
One of the biggest things that can be seen as contributing to diet boredom is a regimen that is so specific; it eliminates certain things from your diet, such as a low carbohydrate diet. These diets are not inherently bad, but it limits the variety of food options. So do your best to keep it fresh.

When struggles of tediousness come, counterattack! Change the types of food you eat. Don’t have the same dinners every week. Try new things out. It might take a little extra effort in the kitchen, but creativity in the kitchen can be fun. One way to do this is to splurge on a new healthy cookbook. Try out a new recipe once a week. Also, get your family involved in healthy cooking. Perhaps each family member can have a night of the week, not only to help cook, but to help pick out a recipe. You can also do a healthy recipe exchange with friends.

Above all else, a diet is nothing without combining other aspects of healthy living. Drink plenty of water, as always. This will keep you from munching throughout the day. Also, eat around 5-6 times a day, but in smaller portions. Finally, concentrate on fitness aspects as well. You won’t lose weight effectively if you do nothing to train your body. So, with your diet, you’ll be able to build some great healthy habits, but this can lead to plateaus. Add some spice to your diet and you’ll continue seeing success.

From a SparkPeople Blog: Forgive and Move on!

Because I've seen it before. So don't disappear for awhile and then resurface around January with a few (or dozens of) extra pounds. We'll miss you and you can lose weight or at least maintain it during these holidays. I PROMISE.

So, recite after me...

I, [your name], promise that when the goblins approach in October, the turkey bingefest looms in November, and the Yuletide indulgences creep around every corner in December, I will:

1. Allow myself treats every now and then to keep myself sane.
2. Not beat myself up when I slip-up or go off-track.
3. Keep Sparking, tracking (or food journaling), and challenging myself with new goals.

I know that the holidays can't break me. No candy or pie or cookie is going to change who I am as a person or is going to break my resolve or destroy any physical or emotional progress I have made.

Signed,
[Your name]

Measure Progress Without the Scale

An Arsenal of Tools for Your Motivation
-- By Liz Noelcke, SparkPeople Staff Writer

Frustrated. Disappointed. Hopeless. Skeptical.

Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds.

Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.

4 Non-Scale Signs of Progress

1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.

2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, heart rate, and body fat percentage.

3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K!

4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.

Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!

Awesome 2pt snack ideas from Hungry Girl!

For HG's original e-mail with pictures, click HERE.

Guilt-free, portion-controlled snacks ROCK... but they can be pricey. Save cash -- DO IT YOURSELF! Here's the 411 on exactly how many/how much of some of our favorite treats are equal to 100 calories, plus a few fantastic 100-cal combos!

14 almonds
PER SERVING (about 14 whole unsalted nuts): 100 calories, 9g fat, 0mg sodium, 3g carbs, 2g fiber, 0.5g sugars, 3.5g protein -- POINTS® value 2*

25 pistachios
PER SERVING (about 25 dry-roasted unsalted nuts): 100 calories, 8g fat, 0mg sodium, 5g carbs, 1.75g fiber, 1g sugars, 3.5g protein -- POINTS® value 2*

16 Popchips
PER SERVING (about 16 chips, average of all flavors): 100 calories, 3.25g fat, 235mg sodium, 16g carbs, 1g fiber, 1g sugars, 1g protein -- POINTS® value 2*

15 Guiltless Gourmet Tortilla Chips
PER SERVING (about 15 chips, average of all flavors): 100 calories, 2g fat, 156mg sodium, 17.5g carbs, 1.5g fiber, 0g sugars, 1.5g protein -- POINTS® value 2*

12 hard pretzel sticks (not rods)
PER SERVING (about 12 small plain sticks, average): 100 calories, 0g fat, 460mg sodium, 23g carbs, 1g fiber, 1g sugars, 2g protein -- POINTS® value 2*

19 hard pretzel twists
PER SERVING (about 19 mini twists, average): 100 calories, <0.5g fat, 400mg sodium, 20.5g carbs, <1g fiber, <0.5g sugars, 1.5g protein -- POINTS® value 2*

5 cups 94% fat-free microwave popcorn
PER SERVING (about 5 cups popped corn, average): 100 calories, 0.5g fat, 204mg sodium, 22g carbs, 4g fiber, 0g sugars, 2.5g protein -- POINTS® value 1*

13 Quaker Quakes Rice Snacks
PER SERVING (about 13 mini cakes, average of all flavors): 100 calories, 2g fat, 223mg sodium, 19.5g carbs, 0g fiber, 3.5g sugars, 1.5g protein -- POINTS® value 2*

4 Hershey's Milk Chocolate Kisses
PER SERVING (about 4 pieces): 100 calories, 5.5g fat, 15mg sodium, 10.5g carbs, <0.5g fiber, 9g sugars, 1g protein -- POINTS® value 2*


4 teaspoons mini semi-sweet chocolate chips
PER SERVING (about 4 tsp., average): 100 calories, 5.25g fat, 5mg sodium, 12g carbs, 0.5g fiber, 10.5g sugars, 1g protein -- POINTS® value 2*

27 Reese's Pieces
PER SERVING (about 27 pieces): 100 calories, 4.75g fat, 38mg sodium, 12g carbs, 0.5g fiber, 10g sugars, 2g protein -- POINTS® value 2*

45 mini marshmallows
PER SERVING (about 45 mini marshmallows, average): 100 calories, 0g fat, 25mg sodium, 25.5g carbs, 0g fiber, 18g sugars, 0.5g protein -- POINTS® value 2*

1/4 cup sweetened dried cranberries
PER SERVING (about 1/4 cup, average): 100 calories, <0.5g fat, 1mg sodium, 26.5g carbs, 2.5g fiber, 21.5g sugars, 0g protein -- POINTS® value 2*


25 jelly beans (like Jelly Belly)
PER SERVING (about 25 small jelly beans, average): 100 calories, 0g fat, 14mg sodium, 25g carbs, 0g fiber, 20g sugars, 0g protein -- POINTS® value 2*



HG's Super 100-Cal Snack Mixes!

Using your newfound knowledge, make your own mixes! Or try out ours...
Jelly Bean 'Stach Snack
PER SERVING (10 small jelly beans + 15 pistachios): 100 calories, 4.75g fat, 7mg sodium, 13g carbs, 1g fiber, 8.5g sugars, 2g protein -- POINTS® value 2*


Candy 'Mallow Popcorn
PER SERVING (9 Reese's Pieces + 8 mini marshmallows + 2 1/2 cups 94% fat-free microwave popped corn): 100 calories, 1.5g fat, 120mg sodium, 19.5g carbs, 2g fiber, 6.5g sugars, 2g protein -- POINTS® value 2*


Chocolatey Caramel Crunch Mix
PER SERVING (2 tsp. mini semi-sweet chocolate chips + 6 Quaker Caramel Corn Quakes): 100 calories, 2.5g fat, 130mg sodium, 17g carbs, <0.5g fiber, 8.5g sugars, 1g protein -- POINTS® value 2*



Berry Nutty Twist Mix
PER SERVING (1 1/2 tbsp. sweetened dried cranberries + 5 almonds + 5 mini pretzel twists): 100 calories, 3g fat, 105mg sodium, 16g carbs, 1.5g fiber, 8g sugars, 1.5g protein -- POINTS® value 2*

Crock Pot Salsa Chicken

I found this recipe on a food blog when I was looking for a picture to go with my salsa chicken casserole. Mmmmm. I can't wait to try it!

Make Life Delicious blog says: I’ve seen many varieties of this recipe, but this one works for me. You can serve this up any way you like…over rice, with tortillas to make soft tacos, you name it. It couldn’t be easier to make. You dump it all in your crock pot and you’re done! The meat is so tender when it’s cooked you can just shred it with a fork with little effort. It’s wonderful!

Crock Pot Salsa Chicken

Printable Version: Crock Pot Salsa Chicken

Ingredients

• 4 chicken breasts, frozen or thawed (you can use less or more depending on how many you will be serving)
• 1 can of corn
• 1 can of black beans, drained
• 1 jar salsa

Directions

Put all ingredients in a crock pot and cook on low for 4-6 hours. Shred chicken with a fork and serve over rice or with tortillas and the fixin’s to make soft tacos.

That’s it! Enjoy!

Salsa Chicken and Rice Casserole

Yet another quick, easy, WW friendly recipe! I got this recipe from a Betty Crocker e-mail. I made a few of my own adjustments to it and listed my recipe below.
Note: without the cheese it would be only 7 ww points per serving! (I like the cheese!)

Course: main meals

POINTS® Value: 10
Servings: 5

Ingredients

	10 oz Old El Paso® Sauces Hot Enchilada Sauce, (MILD)
	1 cup(s) Minute Instant, enriched, long grain white rice
	1 cup(s) Ortega Original salsa, mild
	1 can(s) canned condensed cream of celery soup
	15 oz cooked black beans, (can)
	20 oz Chicken breast, skinless, boneless, raw, 5 sm breast
	2 cup(s) Weight Watchers Reduced Fat Shredded Mexican-Style Cheese

Cranberry-Nut Turkey Roll Ups

Course: light meals POINTS® Value: 6 Servings: 1 I got this recipe from ww's website. Their recipe from "10 no cook dinners" says you should get rollups worth. I had to cut mine in half to get 2! :) Points value was 6 for one, not 4 for 2. I paired it with fresh grapes and a couple halved strawberries for a great light lunch. Enjoy!

Ingredients:

1 item(s) Mission® 96% Fat-Free Whole Wheat Tortilla(s)

1 Tbsp Ocean Spray Whole Berry Cranberry Sauce

1 Tbsp Hellmann's Light Mayonnaise

3 oz turkey breast lunch meat (3 1/2-inch square)

1 cup(s) romaine lettuce, (leaf)

1 tsp chopped pecans

Instructions

Spread whole-wheat tortilla with 1 tablespoon whole berry cranberry sauce and 1 tbsp. light mayo. Top each with 3 oz (thickly) sliced turkey breast, 1 leaf romaine lettuce, and 1 teaspoon chopped pecans. Roll up and serve.