Don’t you just hate waking up in the middle of the night hungry? You don’t want to spend the calories on something that will tide you over until your next meal, but you just can’t get back to sleep.
Sometimes, you need to stay up for a few hours waiting for friends or because you have some coursework to do. The last thing you want is to snack throughout the night and end up gaining weight. After all, you don’t change your food choices throughout the next day to make up for the midnight snack.
It’s time to find a midnight snack that will be good for your waistline. Here are eight extremely filling options that will only cost you up to 100 calories.
Opt for Vegetables of Any Kind
Vegetables are your friend when it comes to midnight snacks. Yes, you’ll hear this a lot about vegetables, but you want to choose them before any other snack. They are the best for your overall health, as well as your waistline.
It doesn’t matter which vegetable you eat either. A cup of the majority of vegetables contains less than 100 calories. It’s fruiting that is slightly higher.
But are vegetables that filling? After all, they are siding options when it comes to a meal.
Well, yes, vegetables are filling. They’re full of fiber and water.
The water will help to trick your stomach into thinking you’re full. It fills it up without adding any extra calories. It’s the fiber that gives you the energy and the sustained feeling of being full. It takes time for the body to break down the fiber in your digestive system. You can usually tide yourself over until your next meal with the help of one portion of vegetables.
The next time you’re pulling an all-nighter, stock up on some carrot sticks, chopped broccoli, and some cauliflower. You can also choose some peppers and cherry tomatoes. Everything mixed will help to curb some sweet cravings, make you feel satisfied, and add plenty of nutrients to your body.
Baby carrots are certainly among the best. There are just 35 calories in nine carrots. You won’t feel the need to consume anymore.
Watch out if you’re going to add dip to your vegetables. This will take your calorie count up, so you’ll want to find out exactly just how many calories are in your dip of choice. Hummus or salsa can be your best options.
Opt Specifically for Radishes
Technically radishes are a vegetable, but they deserve a mention of their own. They are the perfect low-calorie midnight snack. Each radish is just one calorie. That means you can have 100 radishes for 100 calories.
Chances are you’re not going to want 100 radishes. The slightly spicier taste will stop you wanting to eat too many. You’ll also get plenty of fiber to help you feel fuller sooner than with other snacks in your kitchen cupboard.
Opt for a little sea salt with your radishes. This can take away some of the bites that radishes have. Sea salt is a healthier option without being too dehydrating compared to other salts.
You’ll get plenty of other health benefits of radishes. One of them is within the spicy taste. The heat of the radishes will increase your body temperature, which helps to increase your metabolism rate.
Grave a Cheese String
Think that cheese is a no-go as a midnight snack? Well, you can get some without spending more than 100 calories. Just one cheese string is perfect and worth just 85 calories!
While getting those calories, you’re stocking up on plenty of protein. In fact, there are 7 grams of protein in one cheese string. It takes the body time to break down protein and convert it into energy for the muscles. This means you feel fuller for longer.
Of course, there are other health benefits to the cheese string, such as the calcium. You’ll have healthier bones and teeth by opting for this over chocolate or crisps. In fact, you get 20% of your daily recommended amount from a cheese string!
Other types of cheese can be good (depending on the amount you get), but there is a special benefit in cheese strings. You just can’t help but pull it to pieces. The child in you knows that you can pull it apart string by string to eat it. This helps you eat the cheese string much slower than you would with a block of normal cheese, so you give your stomach a chance to tell your brain that you’re full. There’s less chance of consuming too many calories.
Make a Bowl of Popcorn
When you want to grab a handful of crisps, vegetables and cheese strings aren’t exactly going to hit the spot. Rather than wasting the empty calories, why not opt for some popcorn? It’s best to make your own or get a plain bag, rather than getting the sweet, salty, or buttery options.
Air-popped popcorn is quick to make and full of air! Three cups of it will give you less than 100 calories. You’ll also get plenty of fiber and protein in your snack, especially if you opt for whole grain kernels.
The popcorn is the perfect option when you need something to satisfy you while watching a movie. Just make a promise to yourself (and stick to it) that you’ll only have the one helping of popcorn. It is very easy to consume more than you should because of mindless eating.
If you’re not too sure about plain popcorn, add a few seasonings from your cupboard. Italian seasoning and cumin are among the top choices. Experiment with a few to create a delicious flavoring without all the calories that the butter, salt, and sugar have.
Choose Greek or Natural Yogurt
Yogurt can make an excellent snack, but you need to choose the right type. You want one that is either Greek or all natural, and make sure there’s no added sugar. There will be some natural sugars in yogurt due to the dairy used to create it.
Greek yogurt is by far the best option. Avoid those with fruit flavorings, as they tend to have extra sugars and extra calories. Six ounces of plain, fat-free Greek yogurt has less than 100 calories.
Like with the cheese string, you’re not just benefiting from the low calories. Yogurts are extremely filling thanks to the protein. That 6 ounces of yogurt is made up of 6 grams of protein. The protein fuels the muscles and breaks down slowly in the body.
You can use a little yogurt as a dip for your vegetable sticks if you’d like! If you want some flavorings, look out for seasonings and herbs for something a little more savory.
Make Up Some Oatmeal
It’s time to pull out the oats and make some porridge out of them. To help keep the calories to a minimum, make them with some water.
If you want something extremely quick, you can choose a packet of instant plain oatmeal. You will get around 100 calories in a bowl, and the portion size is all worked out for you. However, you can end up with fewer calories by pouring your oats. Just make sure you measure them to avoid going over around 30g.
Oats are packed with fiber. As we mentioned with the vegetables, the fiber will help to make the oats one of the most filling snacks. There’s a reason oatsare used as a breakfast ingredient.
Another benefit is that the oatmeal is hot. This can make it more satisfying and filling, especially in the middle of the winter when you have most of your project deadlines!
Oats on their own can taste a little bland. You’ll need to find another way to brighten up the taste. Opt for some nutmeg or cinnamon for zero extra calories but a lot of extra taste!
Grab a Couple of Turkey Slices
Turkey is the best bird to eat when you want something filling. You know that feeling you get at Thanksgiving or Christmas after your turkey dinner? There’s this sleepy state. It’s the turkey that’s doing this to you.
Turkey is full of tryptophan, which is a sleep-inducing hormone. The tryptophan tells your body that you’re completely satisfied and that you couldn’t possibly eat another bite.
At the same time, turkey is low in calories but high in protein. When you get the white part of the meat, you also avoid the fat—the skin holds the majority of the fat! With the protein, you also get the macronutrient that tells your body that you’re full for hours to come.
When you’re struggling for a filling midnight snack, pull out a couple of slices of turkey. You’ll get more than enough with a couple of slices, which gives you around 100 calories.
Turkey is an excellent option when you’re struggling to get back to sleep. The tryptophan will help you fall right back asleep after your midnight snack.
Try to get the white turkey slices. Avoid the processed options that are used for sandwiches and found in packets. While they are low in calories, they don’t have all the health benefits. They also aren’t as filling as real turkey slices. The best way to have turkey slices is to cook your turkey and rip it up. Turkey slices on a plate covered in the fridge will last a week or so in the fridge.
Grab the Jar of Olives
It’s time to pull out the olives from your cupboard. If you don’t buy olives yet, you want to make sure you always have a jar ready for your midnight snacking. You get just 40 calories from 10 small olives. So if you want to eat the whole 100 calories, you can enjoy 25 olives.
There are high chances that you won’t need all 25 olives. Just 10 will be filling enough, especially if you consume them slowly. Due to the low calories, you can also enjoy some vegetables with your olives.
Why are olives so filling? It’s all in the fat. Many people view fat as bad—the reason for gaining weight. Your body needs some fat to help support the metabolism, but it needs the right fats. The great news is that olives are full of healthy, monounsaturated fats. They’re the same fats that you’ll get in olive oil!
Healthy fats are like proteins and fiber. They take much longer to break down in the body than carbs, making you feel fuller for longer. There are many other health benefits to eating olives, such as the antioxidants. There’s a reason the Mediterranean diet recommends olives on a regular basis. The antioxidants are excellent for cancer-fighting, age-fighting, and inflammation-fighting benefits.
Grab a toothpick to eat your olives. Enjoy one at a time and savor the taste.
You can enjoy both green and black olives for the health benefits. Just watch out for those that are stuffed!
Snacking Isn’t Off Limits
The great thing about eating healthily is that snacking isn’t completely off limits. You just need to make sure you eat the right type of snacks. You need to find ones that are low in calories but high in nutrients. The above options are certainly the ones that you want to enjoy.
You can eat all the snacks on their own if you’d like. This is the best way to keep your snacks to less than 100 calories. However, you can also mix them. You’ll need to know the exact amount of calories in your servings when it comes to mixing and matching.
It’s time to stock your cupboards up with the right ingredients. Get your vegetables, olives, and cheese strings right now. You will not regret them when you have your midnight snacks that are excellent for your waistline and health.
A Healthier You for the New Year
The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.
Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!
Get someone on board
Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.
Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.
Begin your day with protein
You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.
For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.
Load up on fruits and vegetables
A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.
You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.
Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.
It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.
Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: email@example.com or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
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