9 Snacks for Vital Aging

Bea Boomer’s Vital Aging Project – Day 47 – 4/20/15

  • Sunflower seeds – contain folate, a B vitamin we need to produce red blood cells and prevent anemia. They also contain tryptophan, which is good for stress management.
  • Almonds – contain monounsaturated fats and fiber and help lower cholesterol levels.
  • Blueberries – contain high levels of the antioxidant anthocyanin. May help relieve stress and even enhance our memory banks. 
  • Low-fat Greek yogurt – Add blueberries to plain yogurt (I add a little honey for sweetness) and you’ll get the goodness of berries, along with the digestive health benefits of yogurt. 
  • Light string cheese (made with 2% milk) – The Sargento brand has 50 calories in each piece. String cheese provides a nice amount of calcium and protein.  For a mid-afternoon pick-me-up, pair with with a piece of fruit or whole grain crackers.
  • Beanitos – The original is made with black beans, and are great with salsa.  They’re high in fiber and protein and contain no sugar. The other varieties and more information about beanitos can be found here
  • Edamame – Looking for something different?  Edamame (Japanese soy bean) is high in fiber and protein, low in calories and fat.  It’s a great source of calcium, iron and protein
  • Garden Lite muffins –  Found in the frozen section, they come in a variety of flavors, such as zucchini chocolate, banana chocolate chip, and blueberry oat.  Made with veggies and fruits.  Tasty, low-calorie, good source of fiber and gluten-free.  
  • Kind Healthy Grain Bars – contain a variety of healthy grains,(quinoa, oats, buckwheat) good source of fiber.  Awesome variety of flavors, including Maple Pumpkin Seeds with Sea Salt, Peanut Butter Dark Chocolate, Vanilla Blueberry, and more. 

How to Use the Internet to Lose Weight

Want to lose 5, 10, or more pounds?

The internet provides some great online tools to help jumpstart your weight loss program, and many of them are free.

To determine calorie intake needed to lose weight or maintain your weight loss:

Calculator.net provides a simple calculator to determine calorie needs. You simply type in your age, gender, height, current weight and choose your activity level. Other links at this site include a body fat calculator and a BMR (basal metabolic rate) calculator.

To keep a food diary: 

My Food Diary offers a 7-day free trial, then costs $9 a month.  This site features a food diary, exercise diary, and a body log to track your progress (weight and measurements). You’ll also find a blog with weight management related categories such as: exercise, lifestyle, nutrition, recipes, etc.

Nutrimirror.com: Free to join. You can keep online logs of food intake and exercise. Downloadable resources include printable food logs, printable nutrition facts and others. Also includes BMI and other calculators. Offers an online tutorial to get you started with the site’s features. Provides personalized reports and statistics to track your progress.

Support groups and weight management programs:

  1. Calorie Count:  Free. Get weight management support from a 5 million member community. Provides calorie counts for foods, phone apps, healthy recipes, a blog that provides tips and success stories. You can also get weight management advice from a team of experts. This site even has a self-directed exercise plan with “how-to” directions for individual exercises.
  2. Weight Loss Buddy: Free. With this site, you find a buddy by filling out a short profile and browsing the buddy results. You can also join a team, ask diet advice from the panel of experts, and your own diet page with plenty of weight loss tools.

These are just a couple of options.  Others include SparkPeople, ExtraPounds, and the oldie but still dependable, Weight Watchers ($)

Blogs for fun and motivation – For Weight Loss and Fitness:

Three Fat Chicks

Roni’s Weigh

Cranky Fitness

Carrots and Cake

Looking for healthy recipes? 

Fruits & Veggies: More Matters

My Recipes

Mayo Clinic Weight Management

How about some healthy snacks?

19 Healthy Snack Ideas

Healthy Snacks from AllRecipes.com