Exercise for Depression and Anxiety

Another great article!

Although it may not be easy to get started, exercising and getting yourself in a routine does definitely have many psychological and emotional benefits.

If you are having a tough time getting started and/or maintaining a schedule, remember there are friends that can help. ;)

Depression and anxiety symptoms often improve with exercise. When you have anxiety or depression, exercise often seems like the last thing you want to do, but once you get motivated, exercise can make a big difference. So, how do you Exercise for Depression and Anxiety?

First you need to have a greater understanding on how exercise can make a difference in depression and anxiety symptoms. The links between anxiety, depression and exercise are not entirely clear, but working out and other forms of physical activity have shown that it can definitely ease symptoms of anxiety or depression and make you feel better. Exercise has also been shown to help keep anxiety and depression from coming back once you are feeling better and symptoms have subsided.

How does exercise help depression and anxiety?

Regular exercise for depression and anxiety may help ease symptoms in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids)
• Reducing immune system chemicals that can worsen depression
• Increasing body temperature, which may have calming effects

Regular exercise has many other psychological and emotional benefits, as well. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.

Now that you have an understanding of how it can help, what can you do to Exercise for Depression and Anxiety? Research has shown that physical activity such as regular walking, gardening or other forms of physical activity may help improve mood. Keep in mind that Physical activity and exercise are not the same thing, but both are beneficial to your health. The same research has shown that those who used exercise that incorporated progressive resistance training, and cardiovascular training showed a greater improvement and maintenance of depression and anxiety.

Exercise for Depression and Anxiety

With that said, many people don’t seek out exercise because they don’t want to go to a gym or fitness facility due to their depression and anxiety. So what is the answer?

The answer is to utilize at-home fitness and exercise programs such as Beachbody’s 21 Day Fix, P90X, TurboFire, Insanity, and others that provide resistance and cardiovascular training in a planned and structured format. This progressive exercise combined with a structured plan, and where you don’t have to leave your home is great way to create that improvement or maintain that Exercise for Depression and Anxiety can bring to a person.

One of the other things that many people don’t have with going to the gym to exercise for depression and anxiety is support. With a Beachbody Club Membership, each person gets a FREE Coach to support him or her. This can be a great benefit to those who have to exercise for depression and anxiety. If you start with a Beachbody Premium Membership, you’re first 30 days is FREE, and it gives you access to Beachbody On-Demand, an amazing meal planner, and much more! After your free trial ends, you’ll continue to stream world-class programs, such as P90X®, P90X2®, P90X3®, INSANITY®, and more from our massive Beachbody Member Library.

So take advantage of exercise to provide benefits to your overall health, and to improve or manage depression and anxiety.

http://www.gettingfittogether.com/exercise-for-depression-and-anxiety/#!152

Strength Training Exercises: Without a Gym Membership

This article is so true.  I have done it all...Trainers at the gym, etc.  After my second little one was born, my 5:00am visits to the gym weren't possible so I got into a slump.  Then I started the Beachbody programs and it all changed for me.  I have had amazing results with these programs and love that I have the option to "mix it up" with Beachbody on Demand!  I have access to $2000 worth of programs for $13 a month!  It's amazing!  I actually tried the new dance program, CIZE, the other day before purchasing and now know that I MUST have it!  These programs have made it so easy for me to get my workout in at home, before work and before my kids wake up each morning.  Perfect!  ;)

With your busy schedule, you don’t always have time to get to the gym. Whether you’re working full time outside the home, working from home, or a stay-at-home spouse or parent, your schedule is packed with things that you need to get done. That is understandable but that shouldn’t prevent you from being healthy and having the body you’ve always wanted. Strength Training Exercises can be accomplished right in your living room, or any other room in your house. No fancy gym equipment needed, and Without a Gym Membership!

Simply pick a Beachbody On-Demand program that works for you. With Beachbody On-Demand you can fit your workout in no matter what time of day it is, and you can do it anywhere. One of the best things about the Beachbody On-Demand programs, is there is something for every fitness level. Each program as a modifier for each exercise and will show you how to perform the exercises correctly to avoid injury. No matter what your fitness level, beginner to super experienced there is a Beachbody On-Demand program that will work for you.

Strength Training Exercises: Without a Gym Membership

Ideally, you want a program that will challenge you without pushing you too hard. Most of the at-home strength training programs progress at the level that is needed to give you that push. Of course you can always use the modifier if necessary to fit your current activity level. You can choose body weight exercises, or try a workout that uses weights, bands, or other basic tools that you might already have sitting in your home. Of course if you are just getting started and don’t want to commit to buying equipment you can always use canned food or water bottles for hand weights.

If it’s been a while since you last engaged in regular exercise, it’s probably unrealistic to expect yourself to dive in to exercising five or more days per week. If this is the case it would be suggested to start with a basic exercise program that allows you to get in some strength training two or three days per week. It is would also be recommended that you follow the calendar for the program to help keep you on track. Be sure to give yourself small rewards for staying on track. Maybe there’s a movie that you’ve been desperate to see or a book that you’ve been waiting to read. Promise yourself that if you stay on track with your strength training program for an entire week, you’ll allow yourself that treat.

Mix it up! With the huge library offered by Beachbody On-Demand, you can easily access different programs and workouts that will keep your routine fresh and interesting. Having a steady regimen for 3-4 weeks and then changing it up is always a good thing. This can help create greater results.

Workouts and strength training through Beachbody On-Demand is an easy way to get in shape from the comfort of your own home. You don’t have to go anywhere and it will save you some money by not having a gym membership or driving to the gym. All you need is a television, tablet, or computer and a commitment to getting in better shape. What more could you ask for?

http://www.gettingfittogether.com/strength-training-exercises-without-a-gym-membership/#!152

How Often Should I Eat?

Excellent article! So many people think that they need to stick to their three meals a day a day and limit their food intake. It’s all about portions and the right food. Can you believe that eating more actually helps you to lose weight when done the right way?

How Often Should I Eat? Let’s face it, since the dawn of man the rule for consumption of food was simply to eat to survive. Well our modern society and lifestyle has changed and flipped that simple process.

Obesity rates continue to grow and will be affecting more than two-thirds of Americans in the next 5-10 years, according to the Centers for Disease Control and Prevention. So you can see the simple rule has flipped and it appears that humans survive so they can eat.

Through the years we have seen nutrition and diet science, and programs change their design about what foods best suit our needs as a society, but you don’t hear about when to eat. The question that seem to arise most often is “How Often Should I Eat?”

The most popular approach to the question of How Often Should I Eat for general health and weight maintenance has been to spread calories throughout the day by consuming 5-6 smaller meals. The concept of doing this method is that you are most likely to feel less hungry at any particular time, and in turn you will not be apt to over indulge or eat in excess.

A study found in the Journal of the Academy of Nutrition and Dietetics, shows data on this approach. It states that people who were of their ideal weight and able to maintain their weight reported eating more often than individuals who were overweight and obese.

How Often Should I Eat?

The overall hypothesis is eat small meals and snacks spread out every 3- 3 ½ hours from the time of breakfast. This proves to keep you sustained which avoids greater levels of hunger, and will limit overeating. Therefore control of caloric intake and, ultimately control of body weight.

Though we know that eating throughout the day with 5-6 smaller meals can benefit for weight maintenance, how does is measure up for weight loss.

According to a study done by Circadian Biologist Ph.D. Amandine Chaix, consuming meals 5-6 times throughout the day can aid in weight loss, but it needs to be meals that are healthy and portioned appropriately. It was found that if the foods were high-fat, sugar or highly processed that the individuals still became obese. The complete findings found that those fed in the 9-12 hour window with 5-6 smaller meals that were portioned and low in processed, high fat, and high sugar were leaner. “So, already being obese and switching to time-restricted feeding with healthier foods and portions, does create weight loss. That is powerful.” Chaix said.

The research of meal timing shows further benefits in addition to those who want to lose weight and maintain their weight, especially as it relates to the consumption of protein.

When spreading the protein consumption throughout the day in smaller doses the body is able to assimilate and use the protein for greater gains and recovery of the muscle tissue. This can help maintain muscle loss during weight loss, and through the aging process.

How Often Should I Eat?

The answer is 5-6 smaller meals per day. Spaced out every 3-3 ½ hours after the consumption of breakfast. Though you must also keep in mind that for weight loss and maintenance the number of calories at each meal and throughout the day still plays a very large role in this process.

If you are trying to lose weight, you need to consume smaller meals spread throughout the day, create a calorie deficit through portioned meals, and exercising appropriately 5-6 times per week. If you need assistance in implementing a meal plan and exercise regimen that will keep you eating throughout the day and exercising appropriately, Beachbody’s 21 Day Fix combines all of this in one package and you get a FREE Coach to help keep you on track and motivated.

http://www.gettingfittogether.com/how-often-should-i-eat-food/#!152

3 Benefits of Eating Breakfast Backed By Science

NO question that breakfast is the most important meal of the day!  Trust me, I know that the mornings can be crazy, but if there's one thing that you should really try to get in, it's something healthy to start the day.

I am always in a rush so I do take a minute to make my shake every morning.
Any other quick, healthy ideas that work for you?   Please share...  ;)

Do you want to eat more but lose weight at the same time? Impossible? What if study after study after study proved you can?

In fact, it’s one of the easiest ways to lose weight. It requires no dieting, no exercise, and no magic pill. All you have to do is not skip your breakfast. You’ll drop the pounds without having to starve. 

Indeed, breakfast is the most important meal of the day. It improves your memory, keeps you energized, and reduces your risk of heart disease and diabetes. Furthermore, people who regularly eat breakfast tend to be skinnier, more productive, and generally healthier.

Need more reasons to make your morning meal a daily ritual? Well, here are 3 benefits for eating breakfast proven by research and scientifically backed.

Lose Weight

You might think skipping breakfast will help stave off calories and keep your figure slim, but studies prove the opposite. People who regularly eat breakfast are more successful at losing weight and keeping it off than people who skip their morning meal.

In fact, research suggests that what we eat is just as important as when we eat. One study found that people who made breakfast their largest meal lost an average of 17.8 pounds over 3 months.  And people who made dinner their largest meal? They lost only 7.3 pounds over the same time period.

3 Benefits of Eating Breakfast Backed By Science 

It might have to do with ghrelin, notoriously known as the ‘hunger hormone‘. Located in our stomach, ghrelin sends signals to our brain and  makes us want to eat, especially foods loaded with fat. It also makes us feel good, really good. In fact, ghrelin and cocaine activate the same regions in the brain, highly motivating us to indulge our cravings – even if we’re full.

So if you skip your breakfast, you’ll increase your ghrelin levels, causing you to crave high-carb snacks that are just too good to pass up! On the other hand, starting your day with breakfast 30 to 90 minutes after waking up may quicken our metabolism, regulate your blood sugar, and reduce your ghrelin levels (and subsequently, your cravings). 

Enhance Your Cognitive Performance

If you’re between the ages of 6 and 16, good news – breakfast makes you smarter.

One study looked at test results of over 1386 kids and found that eating breakfast gave them superior cognitive performance, especially when it came to memory and attention span. Now you’re probably long out of grade school, but the benefits are likely to carry across all age groups. Ask yourself, don’t you feel better, more alert and full of energy after a bowl of cereal? Imagine how you’d feel adding some low-carb, high-fiber and protein foods to the mix.

While you might not be able to say no to Honey Nut Cheerios, definitely say yes to top brain foods like walnuts, spinach, berries and avocados. Even dark chocolate, coffee, and sardines are cognitive enhancers and optimal breakfast choices. Not only will these super foods improve brain function, they’ll protect against age-caused cognitive decline and encourage focus and clarity.  You can even find a solution for your healthiest meal of the day in a nutrition dense protein shake, like Shakeology! 

Lower Your Risk of Heart Disease

If skipping breakfast increases your risk of heart disease, than not skipping breakfast lowers it. At least, that’s what one monumental 16 year study following 26,902 male professionals between the ages of 45-82 claims.

Those who reported they frequently skipped breakfast had a “higher risk of a heart attack or fatal coronary heart disease … even after accounting for modest differences in diet, physical activity, smoking and other lifestyle factors.” The men who did eat their breakfast were 27 percent less likely to have a heart attack or die from coronary heart disease than the men who skipped this incredibly important meal.

The study also found that men who did not eat breakfast tended to be young, unmarried smokers who worked full time. Now that doesn’t mean skipping breakfast will lower the chances of finding your significant other nor will eating breakfast decrease your job opportunities. Rather, it shows that the lifestyles of these young men included not eating breakfast, which in turn leads to a greater risk of heart disease, obesity, high blood pressure, high cholesterol and diabetes.

So there you have it; eating breakfast will help you lose weight, make you smarter, improve your health, and possibly just save your life. The question is now, what do you eat?

Your Daily Dose of Dense Nutrition

Not all of us have the time to prepare a gourmet meal for breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work.

But if you’re looking for a way to lose weight with a delicious, why not try a protein packed and nutrient-rich shake? They’re fast, easy to make, and their taste is only limited by your creativity. That’s why there’s Shakeology from Beachbody. 

Not only can you whip up one of these delicious shakes in LESS THAN ONE MINUTE, Shakeology’s Your Daily Dose of Dense Nutrition that’s packed with incredible amounts of protein, antioxidants, phytonutrients, prebiotics, enzymes, and many rare superfoods from around the world that your body desperately needs and craves.* Plus, Shakeology helps to significantly increase your energy levels, as well as reduce junk food cravings. 

And because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients you’re feeding it immediately.

http://www.gettingfittogether.com/3-benefits-of-eating-breakfast-backed-by-science/#!152

Balanced Workout Routine for Women

All the ladies out there...What do you focus on when you exercise?

Women usually gravitate toward cardio and men most often toward using weights.  Thing is, for women to get the best results, a mix of both cardio and weights, along with working on balance and flexibility, is the way to go.  This is a great article explaining the benefits of all and how to create a balanced routine.

Women often look for solutions for the best balance in their workout routines. At the gym you will generally see the majority of women on cardio equipment, while men are lifting weights. What is the real reason that men and women view exercise so differently even though a balance is really the best solution?

Since most women are typically nervous about using weights, but comfortable with cardio they tend to gravitate toward the cardio section most of the time. Most men have been trained to view an extremely muscular body as the ideal, and feel the only way to obtain this is by slinging weights around the weight room while ignoring cardio exercise. Unfortunately this is not good for either men or women, and a lot of times this comes with bad form in both the cardio and weight areas of the gym.

Balanced Workout Routines for Women 

The truth is if you want to lose weight, you will need to create a balance between cardio at the right intensity level and weight training that provides the appropriate repetitions and sets. The same goes for the desire to build muscle. It is always good to have some flexibility and balance training to round out a balanced routine, and it will enhance both your cardio and weight training regimens.

Here are some tips for a balanced workout routine for women:

Assess Your Goals

Determine what you are aiming to obtain through health and fitness. For example if you’re overweight, your overall goal may be to lose weight. Now you need to create smaller goals to work toward the overall goal. The first thing you will want to do is determine your body composition which is the percentage of body fat you are currently carrying on your body. To figure this out you can either go to a gym to have it measured or you can create a FREE account at Team Beachbody and use the body fat calculator that is found under Fitness Tools. This will provide you with your current percentage so you can set up realistic, safe, and progressive goals each month to get your body fat to normal levels.

Combine Cardio and Weights

To have a balanced weight loss workout regimen, you must combine cardio and weight training. The key here, is to be sure you are working at an intensity that will provide results. To know this you should know your target heart rate. Again you can use the tools on Team Beachbody to figure your target heart rate. A good daily balance of cardio and weights would be to alternate cardio and full-body resistance training. You can also do a combination of cardio and weights on your weight training days if you so choose.

Some examples of balanced workout regimens would be the P90X program which consists of 12 workouts that include resistance training, cardio training, plyometric training, abdominal training and yoga. Of course if 90 days sounds like too much you can always start with the 21 Day Fix Extreme. This program still provides you with that amazing combination of cardio and weights, but in quick 30 minute workouts that you do for 21 days.

If you are interested in a program that has a greater amount of cardio but still provides resistance training, TurboFire is a 90 day program that would work. You always want to choose a program that best aligns what you like and your goals. Of course if you prefer to do something different every day, you can always create a hybrid of multiple programs as long as you create a good combination of weights and cardio, and still allow for appropriate muscle recovery. A great options for creating a hybrid is Beachbody On-Demand. Beachbody On-Demand gives you access to over 150 workout programs plus a coach. With an online coach and Beachbody On-Demand you can definitely get the right mix of strength-training and cardio to reach your goals.

The Importance of Flexibility and Balance 

Flexibility and balance is an important part of any routine, and most of us don’t do it enough or do it at all. The more you stretch and work on flexibility and balance the quicker you will recover. This means less aches and pains, and greater results with your workouts. You will also be less likely to skip a workout because your entire body is stiff and sore.

Some strength and cardio programs already have flexibility and balance training as a part of the program. Even if they are a part of the overall program, it is still a good idea to take an extra 5-10 minutes after each workout to stretch the entire body. As you utilize flexibility and balance training you will see your overall performance improve, and that your body will truly feel better.

Get Your Daily Dose of Dense Nutrition

Breakfast is truly the most important meal of the day. I know you have heard that before, and we all know that not everyone feels they have the time to prepare breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work. 

You do need to remember that if you’re looking to lose weight you have to have breakfast. If time is an issue then why not try a protein packed and nutrient-dense shake? They’re fast, easy to make, and your breakfast options becomes endless with your creativity. Make breakfast a priority and get total nutrition with Shakeology from Beachbody. 

It is great when you can whip up breakfast with one of these delicious shakes in LESS THAN ONE MINUTE. Shakeology is truly YOUR Daily Dose of Dense Nutrition. It is packed with incredible amounts of high quality protein, antioxidants, phytonutrients, pre and probiotics, digestive enzymes, and superfoods that your body desperately needs and craves.*

Plus, Shakeology can help to increase your energy levels, and reduce junk food cravings. Because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients immediately.

You now have everything you need to be successful!

Getting Fit 

Getting Fit Together contributors are some of the brightest minds in the health, fitness, and wealth industry. Come back often to learn from our top contributors.

http://www.gettingfittogether.com/balanced-workout-routines-for-women/#!152

7 Tips for Busy Moms: How to Exercise at Home

Finding time to do anything can be nearly impossible for ALL busy Moms...working and stay at home...but it's super important to try to find some time for YOU.

For all those Moms out there, are you able to find at least a half hour a day to exercise?  What time of the day works best for you?  If not, definitely take a look at this article.  :)

When it comes to stay-at-home or work-at-home moms, knowing how to exercise at home is often not just a matter of timing, but setting your environment, arranging something for your children while you are exercising, and planning out both warm-up and recovery routines. With so much thought required for home exercise, many moms do not take the time to exercise, even though they know the health benefits: physical, emotional and mental. 

With the issues faced by moms in mind, these 7 tips will help you take the time to exercise without undue stress:

1. Schedule – There is a reason the best classrooms have regular periods every day, predictable activities and more. There is also a reason kids complain any time a new teacher or substitute messes with the plan. Schedules are comforting and predictable, and ensure that life will have some structure to work around. When you are beginning a home exercise routine, it is important that it becomes a part of your regular schedule. If you have school age children, fit it in in the morning after they have gotten out to school. With younger children, exercise during nap times or quiet time. 

2. Set the Environment – In the busy living spaces we call home, there is rarely space to set up a complete exercise room. But, moms can set the environment by putting exercise materials out by some open floor space. Pick space which will not interfere with other family activities when you do your regular exercising. 

3. Set Your Goals – Exercise is an important part of healthy living, but the vague goal of “being healthy” is rarely enough to overcome the challenges to a regular home exercise routine. What motivates you to workout needs to be measurable (lose 30 pounds, run a marathon) and have a time frame. Without the motivation from a great goal, you will not overcome your natural inertia.

7 Tips for Busy Moms: How to Exercise at Home

4. Involve Others – As a parent, there are two groups of people who can help you exercise, free of charge. Friends and your family. Some moms don’t have enough time with their children, some don’t have enough time with their friends. Let that desire for fellowship push your daily activity. Whether it is planning that parent/child run your teenager has been begging you for, or taking a morning jog with a friend, the companion will inspire you to continue exercising, and vice-versa. With modern technology, you can not only connect with friends and family through home-based exercise routines, but also connect with nutrition and fitness coach on mobile computing devices. 

5. Regular Warm-Up and Cool-Down Routines – Often a big obstacle to in home workouts is the mental energy it takes to decide what to do. With regular stretching and warm-up routines at the beginning of your exercise, you will have time to calm down and focus on what your exercise goals are. With a regular cool-down routine, you will be able to take time to plan how to do the rest of your day, without stressing about how to cool down. Don’t forget that your cool-down and recovery program needs to include quick nutrition like a quality shake.

6. Plan Nutrition – From the cool-down recovery program to your regular meals and snacks, nutrition is a key part of any exercise planning system. Get rid of the sugary and fatty snacks: yogurt, nuts and fruit, and cheese are all healthy, easy alternatives to the candy and bagged goods (chips, pretzels, etc) which moms so often use. Our “101 Healthy Shake Recipes” is a great free resource for building your nutrition. 

7. Plan on Failing – Whether you are just starting home based exercise or are a pro, the secret to a great program is it makes you stretch. The important thing about stretch goals is you often don’t hit them. This is a positive thing: you can learn how to better plan, set more appropriate goals and gain better health. Do not beat yourself up when you do not hit your goals, when your exercise takes too much out of you or when family gets in the way. Rest, recuperate, learn, and get back in the saddle. 

An exercise at home routine is only one decision away, so why not start your work outs today?

http://www.gettingfittogether.com/7-tips-for-busy-moms-how-to-exercise-at-home/#!152

10 Healthy Snacks for Weight Loss

These are great, healthy snack ideas!  I often walk in circles after work, trying to find something to eat.  I need to have these available and ready for me when I get home.

Do you have any good snack ideas to share?

10 Healthy Snacks for Weight Loss

Is there such a thing as healthy snacks for weight loss? That is the million dollar question. Because let’s face it, we all snack. It’s just the way we’re put together. A little something can provide a much-needed afternoon energy boost. Unfortunately, snacking can also pack on the pounds. For this reason, most dieters avoid snacking. What if we told you that there are a number of good-for-you snack foods that won’t sabotage your healthy weight loss plan?

In the interest of slim snacking, we are pleased to present ten guilt-free snacks that won’t sabotage your weight loss plan. Each of these light and healthy snacks for weight loss offers taste and nutrition and no more than 200 calories:

Greek yogurt and berries

Dump the contents of a single-serving cup of plain, Greek-style yogurt into a pretty bowl. Top with one cup of raspberries, blackberries, blueberries or sliced strawberries. Drizzle with one-half tablespoon of honey and enjoy an indulgent treat that won’t weigh you down.

Hummus and pita plate

Slice one pita pocket bread into eight triangles. Scoop ¼ cup Mediterranean-style hummus onto a plate with twelve cherry tomatoes, six kalamata olives and one sliced cucumber for a light snack that provides flavor and fiber.

Apple slices with peanut butter

Slice a crisp red apple into six wedges. Smear each wedge with a dollop of creamy or chunky no-sugar-added peanut butter for a nutritious mid-day snack that will hold you over ’til dinnertime.

Avocado with cottage cheese

Cut a ripe avocado in half and fill with 4 tablespoons of low-fat cottage cheese for a smooth snack that will take the edge off your hunger without ruining your diet. Save the other avocado half in a zip bag in the refrigerator for tomorrow.

Tuna and whole wheat crackers

Dress a half-can of water-packed tuna with thinly sliced shallots and minced celery and serve with six whole-wheat crackers for a protein-packed snack that provides a healthful dose of omega oils.

Air-popped popcorn

Not only is popcorn light and tasty, it’s also a lot of fun to eat. When popped without oil, popcorn is guilt-free and delicious. Enjoy three cups of unbuttered popcorn for a mid-day or midnight snack that won’t sink your diet plan.

Baked zucchini chips

Wash a whole zucchini and slice it into paper-thin disks. Toss with extra-virgin olive oil. Spread disks in a single layer on a non-stick cookie sheet. Sprinkle with sea salt, coarse black pepper and a generous dash of paprika. Bake at 450 degrees Fahrenheit for 25 minutes to make a yummy crisp snack that may offer significant health benefits.

Cottage cheese with cinnamon

Scoop a half-cup of low-fat cottage cheese into a bowl and top with several generous shakes of ground cinnamon. The cottage cheese will give you a nice serving of protein, while the cinnamon helps to process glucose in your system and prevent fat accumulation.

Black beans and salsa

One-half cup of cooked black beans offers a whopping eight grams of fiber that can keep you from feeling hunger pangs for several hours. Top with tomato salsa and wrap in a raw corn tortilla for a tasty treat that will give you a boost of energy without ruining your diet.

Turkey-avocado wrap

Super-thin slices of roast turkey provide protein your body can use. Wrap avocado wedges with turkey meat and dab with your favorite mustard for a wholesome snack that delivers a boost of energy without a lot of calories

There’s no good reason to starve yourself while trying to lose weight. In fact, in less than 30 seconds, an ultra quick healthy nutrition dense protein shake can stave off feelings of deprivation and keep your metabolism revved up. An active metabolism speeds weight loss, so moderate snacking can absolutely work with your diet and help you achieve your weight loss goals.

http://www.gettingfittogether.com/10-healthy-snacks-for-weight-loss/#!152