Short-Cut Shape Ups

http://www.womenshealthmag.com/fitness/how-to-get-in-shape

Breakfast Smoothie!

 

This smoothie is a wonderful way to start the day healthy.  It provides lots of vitamins, anti-oxidants, minerals, and fiber which makes you feel full longer.  I am not a big breakfast fan myself but this smoothie has convinced even me.

You can also enjoy this smoothie as healthy snack anytime during a hot summer day.  A guilt-free, healthy, and refreshing snack to cool down a bit.

Ingredients

• 1/2 cup plain non-fat yogurt
• 1/2 cup low-fat milk
• 1 cup fresh strawberries, frozen
• 1 cup fresh blueberries, frozen
• 1/2 cup of oats, soaked overnight in 1/2 cup water + squirt of lemon juice
• honey or sugar, to taste

Directions

Soak 1/2 cup of oats overnight in half a cup of water and a squirt of lemon juice.

Unless the berries are already frozen, clean the fresh berries and freeze them overnight.

In the morning, you add the yogurt, the milk, the frozen berries and the oats to a blender and combine well.

Sweeten with honey or sugar to taste.

58 Calorie Triple Chocolate Chunk Muffin!!!

 

Triple Chocolate Chunk Muffin Knock-Offs of Whole Food’s 6 Dollar per 4 Chocolate Chunk VitaTop Muffins

Ingredients:

1 3/4 c oats

•  3 egg whites
•  3/4 cup unsweetened cocoa
• 1/2 cup unsweetened applesauce
• 1 tsp. vanilla extract
• 1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
• 1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
• 1-1/2 tsp. baking powder
• 1-1/2 tsp. baking soda
• 1/4 tsp. salt
• 1 cup hot water
• 1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia
• 1/2 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)

Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.
In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
Place muffins tins in the oven for 10 minutes.  After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place  the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!Cool muffins before removing from pan. ENJOY!!!
Servings: 12 Big Muffins or 24 Smaller Muffins
Calories: 116 Calories Per Muffin or 58 Calories Per Muffin 

Baked Chicken and Spinach Flautas

Baked Chicken and Spinach Flautas

Yields 10 flautas
Prep Time: 15 minutes; Total Time: 45 minutes

Baked flautas stuffed with seasoned, shredded chicken, spinach, and cheese are crispy, but don’t have the greasiness of fried versions. 

To shred poached chicken easily, put it into the bowl of a stand mixer fitted with the paddle attachment and mix on medium for 45 seconds. Store-bought rotisserie chicken can be substituted for the poached chicken to save time. 

Ingredients

• 1 pound boneless, skinless Chicken Thighs (about 4)
• 16 ounces Beer
• 2 cups Water
• 1 teaspoon Paprika
• 1 teaspoon Kosher Salt
• 1 teaspoon Garlic Powder
• 1 teaspoon ground Cumin
• 1 teaspoon Chili Powder
• 1 Jalapeno Pepper, minced
• 3 cups Baby Spinach, chopped
• 5 burrito-size Flour Tortillas (9 inches)
• 6 ounces Queso Quesadilla or other melting cheese, shredded
• 1 tablespoon Olive Oil, or cooking spray
• Salsa, for serving

Preparation

1. Preheat the oven to 450*F.
2. Put the chicken thighs in a deep sided saute pan and cover with the beer and water. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove the chicken from the liquid and shred it. Mix together the chicken and seasonings.
3. Pour out all but 1/4 cup of the cooking liquid. Add the jalapeno and spinach and cook over low heat until for 2-3 minutes, or until the spinach is wilted.
4. Cut the tortillas in half. Spoon 1/10th of the chicken (about 1 tablespoon) along the long edge of a tortilla. Repeat with the spinach and cheese. Roll the tortilla up, starting with the straight edge. Place seam-side down on an oiled baking sheet. Repeat with remaining tortillas.
5. Brush the flautas with olive oil or spray with cooking spray. Bake for 10 minutes, then turn them over and bake for until 10 minutes, or until crispy. Serve with salsa.

Each flauta has approx. 180 calories, 9 grams fat, 6 grams carbs, 1 gram fiber, 18 grams protein

The 10 Week 1/2 Marathon Training Guide (Workouts, Recipes and MORE!)

The 10-Week Half-Marathon Training Guide

Run a half-marathon in 10 weeks with this guide for runners at every fitness level.

By Jenna Autuori

Your Half-Marathon Training Plan

Whatever your fitness level, get inspired -- and in shape -- to run double-digit miles in 10 weeks with our half-marathon plan. We've got all the moves, meals, gear, and motivation you need from start to finish line.

Download the Beginner Half-Marathon Training Plan  >>Download the Intermediate/Advanced Half-Marathon Training Plan  >>

 

Must-Do Exercises for Runners

Repeat after us: A strong butt equals a happy runner.
"Strengthen your glutes and you'll not only move faster but also cut your chances of injury," says Jordan Metzl, MD, a sports medicine doc at New York City's Hospital for Special Surgery. Do these butt firmers from Andrew Kalley, senior triathlon coach at the Sports Center at Chelsea Piers in New York City, to boost your assets.

Weighted Squat

Target: Butt
-- Stand with feet hip-width apart, holding a 5- to 10-pound dumbbell in each hand.
-- Lower into a squat, bending knees 90 degrees -- knees behind toes -- and hinging forward slightly from hips.
-- Slowly return to start position. Do 3 sets of 8 to 12 reps.

Single-Leg Dead Lift

Targets: Butt and hamstrings
-- Stand with feet together, holding a 5- to 10-pound dumbbell in each hand, palms facing fronts of thighs.
-- Raise right leg behind you slightly.
-- With back flat, hinge forward from hips and lift right leg behind you until body is parallel to floor from head to right heel.
-- Return to standing.
-- Do 8 to 12 reps. Switch sides; repeat. Do 3 sets.

Step Up

Target: Butt
-- Stand with feet hip-width apart, facing a step or a bench and holding a 5- to 10-pound dumbbell in each hand, arms by sides.
-- Step with left foot onto bench, then bring bent right knee up to hip level.
-- Step down with right leg, then left leg to return to start. Switch sides and repeat to complete 1 rep.
-- Do 3 sets of 8 to 12 reps.

More Exercises for Runners

5 Ab Exercises for a Faster Run >>Top 10 Butt Exercises >>Top 10 Thigh Exercises >>

 

Nutrition for Runners

You know carbs are crucial, but the question is how to hit the spot without overdoing it. "For the three days pre-race, increase carbs from 55 percent of your diet to 70 percent, and up your calories to 2,900," says Stephanie Middleberg, RD, a sports nutritionist in New York City. For a 140-pound woman, that's 515 grams of carbs a day, as in the sample menu below.

Breakfast: Warm Apple-Raisin Oatmeal

Mix together 1 cup dry oatmeal, 1/4 cup raisins, 1/2 cup skim milk, 1 tablespoon honey, and 1 medium apple, sliced. 610 calories, 16g protein, 128g carbohydrate, 6g fat (1g saturated), 14g fiber

Snack: Nature Valley Granola Bar in Oats 'n Honey

190 calories, 4g protein, 29g carbohydrate, 6g fat (0.5g saturated), 2g fiber

Lunch: Turkey and Hummus Sandwich with Lentil Soup and Applesauce

Toast 2 slices whole wheat bread. Spread each piece with 1 tablespoon hummus and top with 3 ounces turkey, lettuce, and 2 slices tomato. Serve with 1 cup lentil soup (try Amy's Organic Lentil Soup) and 1 cup applesauce. 685 calories, 39g protein, 109g carbohydrate, 11.5g fat (1g saturated), 14g fiber

Snack: Banana and Almond Butter Treat

Toast an English muffin. On each half, spread 1/2 teaspoon almond butter and 1/2 tablespoon honey. Top with 1/2-inch slices banana. 285 calories, 10g protein, 60g carbohydrate, 4g fat (0.5g saturated), 5g fiber

Dinner: Quinoa Pasta with Turkey Marinara

Cook 1 1/2 cups quinoa pasta. Heat a nonstick pan, coat with cooking spray, and saute 4 ounces ground lean turkey 3 to 5 minutes, until browned. Add turkey and 1/2 cup marinara sauce to quinoa pasta and mix. Serve with 1 cup sauteed spinach (drizzle with 1 tablespoon olive oil) and 1 roll. 1,000 calories, 44g protein, 163g carbohydrate, 10.5g fat (1g saturated), 18g fiber

Snack: 2 Fig Newtons and 1/2 cup skim milk

130 calories, 5g protein, 28g carbohydrate, 0g fat, 1g fiber

More Recipes for Runners

Pre-Race Power Meals >>7 Foods for Runners >>10 Easy Pasta Recipes >>

 

Energize on the Fly

Your body can typically get by on plain H2O for the first hour of your run, but what then? Middleberg recommends having 100 calories, or about 30 grams of carbohydrate, for every hour you're running beyond that mark.
Fruity-Flavored Energy Boosts
Gatorade Perform O2 in Frost Glacier Freeze
Gu Roctane Pineapple
Honey Stinger Organic Energy Chews in Fruit Smoothie
Balance Bar Lemon Meringue Crunch
Chocolaty Energy Boosts
Clif Shot Energy Gel in Mocha
PowerBar Energy Bites in Chocolate
Luna Bar Nutz Over Chocolate

Running Gear and Motivation

Must-Have Running Gear

Sport these easy pieces to make your race a breeze.
1. The airy, sweat-wicking Craft Cool Mesh Tee has side and back mesh panels. ($45, craft-usa.com)
2. The Nike Swift U-Back Women's Sports Bra has adjustable padded straps, smooth seams, and a back clasp to ban the bounce. ($50, nike.com)
3. Bust gusts without getting weighed down; this superlight Windrunner Vest by Alo also has pockets for your ID and other necessities. ($49, alosport.com)
4. The North Face Better Than Naked shorts, with built-in briefs, are soft and next-to-nothing light; they have a back zip slot and two extra pockets to stash your stuff in. ($50, thenorthface.com)
5. Bear starting-line chills in New Balance NBx Arm Sleeves with thumb holes. Bonus: Store your MP3 player in a ready-made slot. ($25, newbalance.com)

Motivation to Move It

Steal these stay-psyched strategies from other women who've logged the miles.
Put it in writing. "I have friends write inspirational words on my arms so I can read them when things get tough on the course."
-- Katie Sturtevant, 25, Columbia, Maryland
Get racing stripes. "I paint my nails red, like warrior paint!"
-- Teresa Przetocki, 28, St. Petersburg, Florida
Recruit an imaginary running partner."To get through the long runs, I dedicate each mile to someone special in my life. I focus on that person for the entire mile, and it inspires me not to let them down."
-- Katy Crawshaw Swab, 42, Acworth, Georgia
Talk it out. "I tell myself to run like I stole something, and it gives me a pick-me-up."
-- Laurie Hilke, 40, Brunswick, Ohio

Get a Running Buddy

"I ran the MORE/FITNESS half in 2010, but this time I'm doing it to raise money for the Hole in the Wall Gang Camp," says FITNESS sales account director Susan Sagan Levitan.

Check in on Susan's training progress >>

 

Make FITNESS fashion assistant Marla Horenbein, 22, your running buddy as she trains for the MORE/FITNESS Women's Half-Marathon. "Short jogs have always been my way to de-stress, but after a recent breakup, I wanted to do something bigger."

8 Superfoods to add to your diet!

The Best New Superfoods

• Kefir
  It has more protein and less sugar than yogurt, but with the same creamy texture, tangy taste, and probiotics. These healthy bacteria are a known immune enhancer, and may protect against colon cancer, says Tamara Freuman, R.D.
  Try it: Instead of yogurt in salad dressings or smoothies. Plain kefir is in the dairy aisle, but Lifeway also makes a dessert-ready frozen variety (lifeway.net).
  
  
• Jicama
  This slightly sweet and crunchy root veggie stars inulin, a belly-flattening fiber that acts as a prebiotic to promote helpful bacteria in the gut. It's also an excellent source of vitamin C, which may boost collagen and fight wrinkles.
  Try it: Cooked or raw in slaws, stir-fries, tacos, and salads, or tossed in lime juice and sprinkled with chili powder. Find it at farmers' markets or Mexican groceries.
  
  
• Chia
  One tablespoon of these nutty-tasting edible seeds has as much fiber as a bowl of oatmeal, plus bone-building calcium and heart-healthy omega-3s. Chia is also a good source of iron, which many women don't get enough of, notes Freuman.
  Try it: On cereal, salads, and soups, or use it to thicken puddings and stir-fries. (The seeds absorb liquid and acquire a gel-like texture.) Available at natural grocery stores.
  
  
• Sprouts
  Three-day-old broccoli plants may contain up to 50 times more of the anticancer agent sulforaphane than mature stalks– but without the pungent taste, says Kate Geagan, R.D., author of Go Green Get Lean.
  Try them: On sandwiches, wraps, pizza, baked potatoes, stews, stir-fries, tacos, and just about anything else you can think of. Pick some up at your grocery store or local farmers' market.
  
  
• Black Garlic
  Fermentation gives this garlic its sweet, clove-and-caramel flavor and concentrates its natural antioxidants to nearly double that of a raw bulb. These compounds help lower cholesterol and can help decrease cancer risk, says Janet Helm, R.D., of NutritionUnplugged.com. And the black stuff comes with no nasty breath!
  Try it: In fondue, sauces, pizza, and, believe it or not, cookies, brownies, and cakes. Order some at blackgarlic.com.
  
  
• Kelp
  A possible anti-breast-cancer crusader, kelp is loaded with vitamin K, calcium, and other essential nutrients. And its natural alginate fiber may help block fat, says nutritionist Christine Avanti.
  Try it: In powdered form, mixed into meatballs and soups; use sheets (kombu) as uber-low-cal wrappers. Some specialty stores carry Sea Tangle Kelp Noodles (kelpnoodles.com), which have just six calories per serving!
  
  
• Nutritional Yeast
  A single serving of these cheese-like flakes has an incredible nine grams of satiating protein and provides more than your RDA of B vitamins to help boost energy, squash stress, and decrease your risk for chronic diseases.
  Try it: As a dairy-free sub for Parmesan on popcorn, potatoes, pasta, or scrambled eggs. You can find this yeast in specialty markets or health-food stores.
  
  
• Barley
  This sweet, nutty supergrain is rich in niacin (for healthy hair and skin) and cancer-fighting lignans. Plus, "the soluble fiber keeps your cholesterol levels healthy, cutting your risk for heart disease," says Geagan.
  Try it: In place of pasta, rice, or oatmeal. Or swap Bob's Red Mill Whole Grain Barley Flour (bobsredmill.com) for up to a third of the flour in baked goods. Both are available at regular grocery stores.
  

Healthiest Snack Foods on the Planet

The 50 Best Snack Foods in America

50. Best Fiber Bar: Fiber One Chewy Bars Oats & Peanut Butter

With about a third of your day’s recommended fiber intake, this is the ideal snack for those days when your produce and whole grain intake are below par.

Per bar:, 150 calories, 4.5 g fat, 9 g sugars, 3 g protein, 9 g fiber

49. Best All-Natural Bar: Lärabar Pecan Pie

It’s a lot of sugar, but every gram of it comes from natural dates, and other than that, there are only two ingredients in this bar: pecans and almonds. It’s like trail mix compressed into a neat, easy-to-carry package.

Per bar:, 220 calories, 13 g fat, 18 g sugars, 3 g protein, 4 g fiber

48. Best Protein Bar: Atkins Advantage Peanut Butter Granola Bar

This bar has more protein than two Fresco Crunchy Tacos from Taco Bell, plus a fifth of your day’s fiber. That’s enough to stop hunger in
its tracks.

Per bar: , 210 calories, 11 g fat , 1 g sugars , 14 g protein, 5 g fiber

47. Best Healthy-Fat Bar: Kind Plus Almond Cashew + Omega-3

Almonds and cashews bring in a major haul of monounsaturated fats, and the flaxseed rounds it out with omega-3s. That’s a lot of nutrition for such a tiny package.

Per bar: , 180 calories, 10 g fat, 13 g sugars, 4 g fiber, 4 g protein

46. Best Fruit-Filled Bar: Kashi Ripe Strawberry Cereal Bars

The fruity interior provides a fresh burst of sweetness, and the whole-grain exterior counters it with a nutty flavor that reminds you you’re still eating real food.

Per bar:, 130 calories, 3 g fat, 9 g sugars, 2 g protein, 3 g fiber

45. Best Chocolate Bar: Lärabar Chocolate Chip Brownie

This bar has only six ingredients, and every one of them is something you likely have or have had in your own kitchen. That makes it a rarity among the heavily processed foods populating the shelves of the supermarket.

Click here for all of today's nutrition, health, and fitness news!

Per bar: , 200 calories, 9 g fat, 4 g protein, 4 g fiber

44. Best Vegetable Juice: V8 100% Vegetable Juice, Low Sodium

Each cup counts as two servings of vegetables, making this a wise beverage to drink in the wake of a produce-less lunch. Hey, gotta squeeze in those veggies however you can.

Per 8 fl oz: , 50 calories, 0 g fat, 140 mg sodium, 2 g protein, 2 g fiber

43. Best Fruit Smoothie: Bolthouse Farms Berry Boost

With no added sugar, this is one of the lowest-calorie bottles in the cooler. Thank the mix of blackberries, boysenberries, blueberries, and raspberries for their help in contributing big flavor, a boatload of antioxidants, and 5 days’ worth of vitamin C.

Per 8 oz: , 130 calories, 1 g fat, 0 g protein, 4 g fiber

42. Best Protein Shake: EAS AdvantEdge Carb Control Ready-to-Drink French Vanilla

This is a near-perfect load of post-workout protein. Maximize your gym time by tossing one of these in your gym bag and guzzling it on your way out the door.

Per 11 fl oz: , 110 calories, 3 g fat, 0 g sugars, 17 g protein

41. Best Chili: Kettle Cuisine Three Bean Chili

No food is better than chili for bringing together fiber and protein in such a flavor-loaded package. This one earns our love by combining three different beans with four different peppers.

Per container: , 220 calories, 3.5 g fat, 450 mg sodium, 11 g protein, 13 g fiber

40. Best Legume-Based Soup: Health Valley Organic Split Pea & Carrots Soup (40% Less Sodium)

This can’s ingredient statement reads like a vegan shopping list: split peas, carrots, potatoes, and lentils, all of which are organic. Even if you eat both servings in the can, you still fall within the caloric range of a healthy snack.

Click here for all of today's nutrition, health, and fitness news!

Per cup:, 120 calories, 0 g fat, 480 mg sodium, 7 g protein, 7 g fiber

39. Best Overall Soup: Campbell’s Select Harvest Light Italian-Style Vegetable Soup

This is as light as soup gets. You can slurp the whole veggie-loaded can for 100 calories and not worry about serving-size overload.

Per cup: , 50 calories, 0 g fat, 650 mg sodium, 2 g protein, 4 g fiber

38. Best Chicken Soup: Campbell’s Select Harvest Healthy Request Mexican Style Chicken Tortilla Soup

This Mexican-Style Chicken Tortilla Soup has a bigger flavor kick—and about 45 percent less sodium—than the more common varieties of chicken noodle.

Per cup: , 110 calories, 2 g fat, 410 mg sodium, 6 g protein, 3 g fiber

37. Best Frozen Snack: Cedarlane Garden Vegetable Enchiladas

Each enchilada has a quarter of your day’s vitamin A and 20 percent of your daily calcium. The package comes with two servings, so eat one as a snack or add a side salad and eat both as lunch.

Per enchilada: , 140 calories, 3 g fat, 9 g protein, 3 g fiber

36. Best Meat-Substitute Snack: Morningstar Farms Meal Starters Chik’n Strips

With faux-chicken there’s no need to pull out a frying pan. Just zap them in the microwave and serve with ketchup or barbecue sauce for a protein-loaded snack you can eat
at your desk.

Per 12 strips: , 140 calories, 3.5 g fat, 23 g protein, 1 g fiber

35. Best Pizza Snack: Lean Pockets Whole Grain Supreme Pizza

These inverted pizzas deliver commendable hits of protein, fiber, and calcium. Plus they have more than a hundred fewer calories than similar flavors of Hot Pockets.

Click here for all of today's nutrition, health, and fitness news!

Per pocket: , 220 calories, 6 g fat, 10 g protein, 4 g fiber

34. Best Frozen Finger Food: Alexia Mushroom Bites

Lightly breaded and cooked in olive oil, Alexia’s mushrooms are loaded with both healthy fats and B vitamins, the latter of which converts carbohydrates into energy to keep your metabolism humming along smoothly.

Per 5 pieces: , 110 calories, 4.5 g fat, 3 g protein, 2 g fiber

33. Best Sweetened Cereal: Kashi Whole Wheat Biscuits, Cinnamon Harvest

Aside from the touch of cane juice, the only ingredients are whole wheat and cinnamon. The wheat delivers protein and fiber, and the cinnamon helps counteract the cane juice’s impact on blood sugar.

Per 2 oz (28 biscuits): , 180 calories, 6 g protein, 5 g fiber

32. Best Granola: Kashi GoLean Crisp! Toasted Berry Crumble

Big-flavor add-ins like cranberries and blueberries allow Kashi to keep the fat and sugar levels below those of other granolas on the market. Pour some over a cup of Greek yogurt for a sweet and hearty snack.

Per ¾ cup: , 180 calories, 3.5 g fat, 9 g protein, 8 g fiber

31. Best Oatmeal: Quaker Weight Control Instant Oatmeal, Maple & Brown Sugar

Don’t confine oatmeal to the breakfast table. A bowl of instant oats makes a perfect snack. Each packet has only 1 gram of sugar, an impressive 4 grams of fiber, and thanks to the whey protein powder, a healthy array of amino acids.

Per packet: , 160 calories, 3 g fat, 7 g protein, 4 g fiber

30. Best Snack Bread: Pepperidge Farm Swirl 100% Whole-Wheat Cinnamon with Raisins

Cinnamon toast is usually little more than sugar and starch, a decadent duo with love-handle repercussions. Go with the whole wheat variety and you can snack without the guilt, even if you opt for a second slice.

Click here for all of today's nutrition, health, and fitness news!

Per slice: , 80 calories, 1 g fat, 3 g protein, 2 g fiber

29. Best Whole Wheat Cracker: Triscuit Original

To make crackers, you need only two ingredients: wheat and oil. That, plus a dash of salt, is all Nabisco uses in the Triscuit formula. You won’t find a better, more robust cracker anywhere.

Per 6 crackers: , 120 calories, 4.5 g fat, 19 g carbohydrates, 3 g fiber

28. Best Flavored Cracker: Wheat Thins Fiber Selects 5-Grain Crackers

The mix of whole wheat, rolled oats, barley, and flaxseed lends these crackers a massive hit of fiber, and the touch of refined flour prevents them from tasting like chaff.

Per 13 crackers: , 120 calories, 4.5 g fat, 22 g carbohydrates, 6 g fiber

27. Best Potato Chips: Food Should Taste Good Sweet Potato Tortilla Chips

Part chip, part cracker, and all good. These nibbles provide 20 percent of your daily dose of vitamin A, and they’re gluten-free.

Per 12 chips: , 140 calories, 6 g fat, 18 g carbohydrates, 3 g fiber, 2 g protein

26. Best Vegetable Chips: Terra Exotic Harvest Vegetable Chips

This fun mix of carrots, blue potatoes, and kabocha squash boasts 40 percent less fat than potato chips and enough fiber to take the edge off your hunger. (Plus they look pretty on the chip ’n’ dip platter.)

Per oz (about 16 chips): , 130 calories, , 6 g fat, 16 g carbohydrates, 2 g protein, 3 g fiber

25. Best Pretzels: Newman’s Own Organics Spelt Pretzels

Spelt is a grain related to wheat but with more fiber and protein, and the fact that it’s organic is just a bonus. Pair these with a hunk of cheddar to rope even more protein into your snack break.

The Eat This, Not That! 2012 edition is here! Click here to learn more!

Per 20 pretzels: , 120 calories, 1 g fat, 23 g carbohydrates, 4 g protein, 4 g fiber

24. Best Popcorn: Orville Redenbacher’s Smart Pop! Gourmet Popping Corn (94% Fat-Free) Mini Bags

The mini bags serve a dual function: They keep you from overeating and they do away with the need for a popcorn bowl. Keep a few bags tucked into your desk at work, and a fiber-rich snack will never be far from reach.

Per bag (popped): , 110 calories, 2 g fat, 24 g carbohydrates, 4 g fiber, 3 g protein

23. Best Vegetable Dippers: Earthbound Farm Organic Mini Peeled Carrots with Ranch Dip

These baby carrots come with just enough ranch to kick up the flavor without burdening you with a nutritionally nullifying load of fat, and each serving has 130 percent of your day’s recommended vitamin A.

Per package: , 90 calories, 8 g fat, 5 g carbohydrates, 1 g protein, 1 g fiber

22. Best Plain Yogurt: Fage Total 2% Greek Yogurt

Greek yogurt has more than double the protein of standard American-style yogurt. Make it a simple parfait by adding fruit, nuts, seeds, or granola.

Per 7-ounce container: , 150 calories, 4 g fat, 20 g protein

21. Best Cottage Cheese: Fiber One Lowfat Cottage Cheese with Fiber

Cottage cheese is famous for its abundant supply of complete protein, but the 5 grams of fiber come from the addition of a natural plant compound called inulin. Top your curds with canned or fresh fruit for an ultra-sweet snack (or dessert!).

Click here for all of today's nutrition, health, and fitness news!

Per ½ cup: , 80 calories, 2 g fat, 10 g protein, 5 g fiber

20. Best Cheese: Horizon Organic Mozzarella String Cheese

Each stick has a fifth of your day’s calcium intake, and Horizon keeps the fat down by using part-skim milk. The creaminess of the cheese pairs particularly well with an apple, and the duo just so happens to make one perfect snack-size portion.

Per stick: , 80 calories, 5 g fat, 8 g protein

19. Best Spreadable Cheese: The Laughing Cow Light Mozzarella, Sun-Dried Tomato & Basil

Keep one of these cheese wheels in the office fridge to fight on-the-job hunger. Spread a couple wedges over whole wheat crackers and you hit both major benchmarks of satiety: protein and fiber.

Per wedge: , 35 calories, 2 g fat, 2 g protein

18. Best Chocolate Milk: Organic Valley Lowfat Chocolate Milk

Chocolate milk is the perfect drinkable snack before you head in for a workout. The sugar fuels your muscles for maximum power, and the protein helps rebuild them afterward.

The 20 Best Organic Foods You Should Be Eating

Per 8 fl oz: , 150 calories, 2.5 g fat, 9 g protein

17. Best Portable Egg: Eggology Cage Free Hardboiled Eggs

These are natural eggs, cooked, peeled, and ready to eat. Make a complete snack by spreading hummus on whole wheat toast and slicing the hard-boiled egg over
the top.

Per egg: , 70 calories, 4 g fat, 6 g protein

16. Best Flavored Yogurt: Chobani Nonfat Blueberry Greek Yogurt

Often what yogurt processors call “fruit” is actually artificially colored high-fructose corn syrup with just a touch of actual plant matter. Chobani’s delivers real blueberry, and sugar plays a mere supporting role.

Per 6-oz container:, 140 calories, 0 g fat, 14 g protein

15. Best Peanut Butter: Smucker’s Natural Chunky Peanut Butter

You’ll find no added oils, sweeteners, or fillers in this jar—just peanuts and salt. Stay within the snack-size calorie range by eating one tablespoon with crackers or two tablespoons with baby carrots or celery.

Click here for all of today's nutrition, health, and fitness news!

Per 2 Tbsp: , 200 calories, 16 g fat, 7 g protein, 2 g fiber

14. Best Alternative Nut Butter: MaraNatha Creamy & Roasted Almond Butter

Almond butter has more heart-healthy monounsaturated fatty acids than peanut butter, and it’s just as convenient. Try smearing some over apple slices for a tasty blend of sweet and savory.

Per 2 Tbsp: , 190 calories, 16 g fat, 7 g protein, 4 g fiber

13. Best Sweet Spread: Peanut Butter & Co. Dark Chocolate Dreams

Peanut Butter & Co. makes this delectable spread with peanut butter, cocoa, and vanilla, basically providing all the indulgence of Nutella without Nutella’s glut of added sugar. Pair a scoop with a banana for an incredibly tasty and surprisingly healthy snack.

Per 2 Tbsp: , 170 calories, 13 g fat, 7 g sugars, 6 g protein, 2 g fiber

12. Best Hummus: Sabra Sun Dried Tomato Hummus

If you don’t already keep hummus stocked in your fridge, add it to your shopping list right now. The creamy puree of chickpeas and sesame seeds carries a balanced mix of protein, fiber, and healthy fat, and it pairs well with just about anything you can dip.

Per 2 Tbsp: , 70 calories, 6 g fat, 2 g protein, 1 g fiber

11. Best Guacamole: Wholly Guacamole

With so many faux-guacamoles at the supermarket, it’s important to find one good brand and stick to it. So let us introduce you to Wholly, the supermarket’s most reliable purveyor of authentic, avocado-based guac. Oils, starches, and artificial colors are nowhere to be found in this package.

Per 2 Tbsp: , 60 calories, 5 g fat, 1 g protein, 2 g fiber

10. Best Fruit Snack: Peeled Snacks Much-Ado-About Mango

Think of Peeled Snacks’ Much-Ado-About-Mango like a Fruit Roll-Up for adults. It contains no added sugars or artificial ingredients, just organic mango. That’s how each bag ends up with nearly a third of your day’s vitamin A.

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Per bag: , 120 calories, 28 g carbohydrates, 2 g protein, 2 g fiber

9. Best Chocolate-Covered Fruit: Sunsweet Chocolate PlumSweets

Per serving Sunsweet’s plums have half as much sugar as Raisinets, and because they’re coated in dark (instead of milk) chocolate, they boast a greater antioxidant boon.

Per 1/4 cup: , 190 calories, 9 g fat, 20 g sugars , 2 g protein, 3 g fiber

8. Best Shell-On Nuts: Everybody’s Nuts! Chili & Lime Pistachios

We’re not sure how they got the flavor inside the shell, but we do know it’s totally addictive. Good thing the shells prevent you from wolfing them down too quickly.

Per ½ cup: , 160 calories, 13 g fat, 6 g protein, 2 g fiber

7. Best Seeds: Eden Organic Pumpkin Seeds

Not only are they loaded with protein and fiber, but pumpkin seeds are also one of the world’s best sources of magnesium, a mineral that helps strengthen bones and improve blood circulation.

Per ¼ cup: , 200 calories, 16 g fat, 10 g protein, 5 g fiber

6. Best Nut Mix: Planters NUTrition Heart Healthy Mix

Inside this can is an awesome blend of heart-protecting peanuts, almonds, pecans, pistachios, hazelnuts, and walnuts. Consider it a great base for homemade trail mix.

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Per oz: , 170 calories, 15 g fat, 6 g protein, 3 g fiber

5. Best Packaged Trail Mix: Eden Organic Wild Berry Mix-Nuts, Seeds & Berries

No time to blend your own mix? Fine, this one carries an antioxidant powerhouse of raisins, cranberries, wild blueberries, almonds, and seeds. That makes it simultaneously chewy, crunchy, and sweet.

Per 3 Tbsp: , 150 calories, 8 g fat, 5 g protein, 4 g fiber

4. Best Seasoned Nuts: Sahale Snacks Southwest Cashews

Sahale hit upon an insanely flavorful recipe with these cashews. They’re slow roasted with cheddar and Monterey Jack cheese, paprika,
and two varieties of chili powder. Yeah, they’re good.

Per ¼ cup: , 140 calories, 10 g fat, 5 g protein, 1 g fiber

3. Best Chocolate-Covered Nuts: Emerald Cocoa Roast Almonds, Dark Chocolate

This snack tastes like candy but has all the nutritional kick of an almond. Plus, since each serving has only 1 gram of sugar, you’ll incur no candy-splurging penalties.

Per ¼ cup: , 150 calories, 13 g fat, 1 g sugars, 6 g protein, 3 g fiber

2. Best Jerky: Jack Link’s Premium Cuts Original Beef Jerky

No snack on the planet offers such a reliable dose of protein in a more convenient package. Consider this your best option on days when you’re too busy to be bothered with snack-time complications.

Per oz: , 80 calories, 1 g fat, 15 g protein

1. Best Tuna Snack: Bumble Bee Sensations Sundried Tomato & Basil Tuna Medley

This little dish pads your belly with more protein than a Burger King Whopper, but it does so with fewer than a third as many calories. Eat it straight out of the container or dump it over some greens for a simple tuna salad.

Per 6 oz: , 220 calories, 8 g fat, 4 g carbohydrates, 32 g protein