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Women who want to lose weight often skip breakfast as a way to lower their calorie intakes. Not eating your morning meal actually makes you more likely to compensate for the missing calories - and then some end - by over-eating later in the day. On the other hand, eating small meals and snacks more frequently helps you to manage your appetite better, so you never get too hungry. This week we focus Top 10 Healthiest Snacks : You Can Just Keep on Eating.

Yours in fitness,
Namita

Calcium is an essential nutrient for bone health. It has been suggested that calcium deficiencies in the young can account for a 5-10% difference in peak bone mass and can significantly increase the risk for hip fracture in later life. Surveys indicate that adolescent females in the United States are less likely than their male counterparts to consume their recommended levels of calcium. In fact, less than 25% of adolescent females are actually getting the calcium they need each day. Calcium is shown to positively impact peak bone mass when given up to the threshold dose of 1000 milligrams per day.

 

"Pay Attention" 

When you look at the world through the fog of your own worries, your anger, your frustration and impatience- many valuable things will just pass you by, completely unnoticed.

Imagine driving through town while someone is holding a gun to your head. Are you going to notice the new flower shop on the corner? Probably not. Your focus will be on the gun. Are you holding a gun to your own head, by constantly focusing on what's wrong with your body & life? Are you so obsessed with your own problems that you don't see the opportunities all around you?

Your attention can be effectively focused on only one thing at a time. Sure you have problems and challenges. Yet what is the point, what is the value of agonizing over them? Pay attention to what's good about your life. Rather than, worrying about what you don't have, seek to make the best of all the good things you do have. There are a lot of things right with your life.

Give your attention to them and they will grow.

 

"The possibility of stepping into a higher plane is quite real for everyone. It requires no force or effort or sacrifice. It involves little more than changing our ideas about what is normal.”

 –  Deepak Chopra

Healthy Recipe

Fish Stick Sandwich

Makes: 5 

Ingredients:

For Sauce:

• 1 tsp lemon juice, bottled

• 1/2 cup fat-free mayonnaise

• 1/4 tsp salt

• 1/2 cup bell peppers, chopped
  
  

• 1/2 cup onions, chopped

• 15 pcs frozen fish sticks, thawed

• 2 tbsp pickle relish

• 5 pcs hamburger buns, split

• 1 tsp prepared mustard

• 5 slices fat-free American cheese singles
  
  

Directions:

1. To prepare sauce, combine mayonnaise, bell peppers, onions, pickle relish, mustard, lemon juice, and salt in a microwave safe bowl.

2. Mix well and set aside. Arrange fish sticks on glass dish. Microwave on defrost for three minutes. Spread sauce onto buns. Place three fish sticks on bottom half of each bun. Top each with cheese slice. Place other half of bun on top.

3. Wrap each loosely in paper towels. Microwave on medium for seven minutes, or until heated through.

Nutritional Information:
 

Calories 303 Kcal
Total Fat 9 g 
%CFF 26 % 
Cholesterol 9 mg
Protein 14 g
Sodium 976 mg

Carbohydrates 42 g
Fiber 1 g

Top 10 Healthiest Snacks: You Can Just Keep on Eating
 

Your body needs food - its fuel - in mod - crate doses throughout the day so it always has nutrients available. Having four or five 'mini-meals' daily helps most people prevent cravings and ultimately achieve and maintain healthy weight.

The choice of a healthy snack involves - variety, balance, and moderation. Try to limit the snack calories to 100 to 200 calories.


"Try thinking of snacks as foods eaten between meals rather than as treats or rewards," suggests Barbara Whedon, R.D., a dietitian and nutrition counselor at Thomas Jefferson University Hospital in Philadelphia.

Big Benefits from Grazing

Researchers have only recently begun investigating the possible health benefits of the small-meals-plus-snacks style of eating. Here is an example of what grazing can do for you.

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