Guest Post: 6 Super Summer Snacks for those Who Want to be Fit and Fabulous

6 Super Summer Snacks for those Who Want to be Fit and Fabulous

FAIRFAX, Virginia – (June 28, 2017) – Snacking is something just about everyone does. It’s hard to resist the urge to grab some snacks, especially during the summer when you are having fun and on the run. The problem is that many people grab the wrong types of snacks, which may work against their desire to be fit and fabulous. Far too often, people reach for sugary snacks, which according to the Centers for Disease Control and Prevention can lead to health problems such as weight gain, obesity, type 2 diabetes, and heart disease. For those who want to be fit and fabulous this summer, it’s a good idea to pay attention to the snack choices they make.

“It’s so easy to eat far too many calories simply because we are grabbing the wrong snacks,” explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for WNBA’s Washington Mystics. “It’s important to have healthy snacks on hand at all times and know what to reach for when you do go shopping or you are in a hurry. It may take only a minute to eat it, but done too often it can have lasting consequences.”

According to the American Academy of Nutrition and Dietetics, snacks for those who are not very active should be no more than 200 calories. For those who are active, they recommend not going over snacks that are 200-300 calories. They also recommend only snacking when you are hungry and sticking to recommended portion sizes. It’s also important to keep the added sugar in check, considering that the Harvard School of Public Health reports the average American consumes 22 teaspoons of sugar a day, which is around an extra 350 calories.

Keeping this in mind, here are 6 super summer snacks for those who want to be fit and fabulous:

1. Chia seed pudding – Chia are loaded with omega-3 fatty acids, fiber, protein, and other nutrients. Use the attached recipe to create a simple chia seed pudding that is nutritious and delicious.

2. Homemade fruit popsicles – Use an online recipe to make some healthy homemade fruit and veggie popsicles. They will be great on a hot summer day and will give you a fruit serving.

3. Yogurt –Opt for varieties that don’t have a lot of sugar. This will give you a boost in healthy bacteria, protein, and calcium.

4. Apple with peanut butter – An apple dipped in one teaspoon of natural peanut butter or other nut butter is a healthy snack that will give you protein, fiber, and other nutrients.

5. Melons – Summer is melon season and you can’t go wrong with loading up on watermelon, honeydew, and cantaloupe. They are loaded with vitamins and are refreshing.

6. Avocado toast – Using whole wheat toast, spread a half of an avocado on it. That will give you some fiber, vitamins, minerals, phytonutrients, and healthy fats.

“Don’t deny yourself the ability to have some snacks this summer, just be sure to reach for healthier options,” added Coach Walls. “Whether you are an athlete or you just want to feel better and look great, keeping healthier snack options in mind will go a long way toward helping you to reach those goals.”

Chia Seed Pudding Recipe

This chia seed recipe takes just 10 minutes to make and yields two cups of pudding.

• 2 cups of unsweetened almond milk
• 6 tablespoons of chia seeds
• ½ teaspoon of vanilla extract
• 1 tablespoon of sweetener (honey or maple syrup), optional
• Berries for topping

Mix all ingredients together except for the berries. Stir to make sure there are no clumps of chia seeds. Put it in the refrigerator to set for at least two hours. Top with the berries and enjoy!

Sarah Walls has over 15 years experience in coaching and personal training. Owner of SAPT Strength & Performance Training, Inc, founded in 2007, she offers coaching to develop athletes, adult programs, team training, online coaching, and more. She is also the strength and conditioning coach for the WNBA’s Washington Mystics, and has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer. To learn more, visit the site: www.saptstrength.com.

SAPT Strength & Performance Training, Inc.

Located in Fairfax, Virginia, SAPT Strength & Performance Training, Inc. is a high performance training club that specializes in helping to develop athletes of all ages. They offer athletic training programs for youth, college students, and amateurs. The company was founded in 2007 by Sarah Walls, a professional strength and conditioning coach and personal trainer with NCAA D1 experience, who is the strength and conditioning coach for the WNBA Washington Mystics team. To learn more, visit the site: www.saptstrength.com.

Sources:

Academy of Nutrition and Dietetics. Smart snacking. http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smartsnackingforadultsandteens.ashx

Centers for Disease Control and Prevention. Know your limits for added sugars. https://www.cdc.gov/nutrition/data-statistics/know-your-limit-for-added-sugars.html

Harvard School of Public Health. Added sugar in the diet. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/

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Guest Post: 4 Warning Signs of a Hoarder By H.G. McKinnis

4 Warning Signs of a Hoarder

By H.G. McKinnis

In my early twenties, I lived with a hoarder I’ll call Mae. When I moved in, I saw she had loads of stuff, and I knew instantly she was a poor housekeeper. It wasn’t until I moved out, however, that I realized Mae wasn’t just a person who had a neatness deficit and a high tolerance for roaches. She was a classic example of a genuine hoarder.

We all like our stuff. We chose it, love it, and become attached. Any empty-nester can tell you how difficult it is to move from a big house to a smaller one. It’s a challenge to throw out mementos and get rid of things that represent milestones, success, or investment. Not every person attached to their possessions is a hoarder, not even prodigious collectors. Hoarding, like other addictions and mental disorders, can’t always be recognized by outward appearances. Huge piles of clutter may be a symptom, but they aren’t enough for a diagnosis without supporting evidence. Here are a few ways to recognize a hoarding problem and begin to find help.

Inability to part with worthless, useless items

   

A serious  problem often starts out small. As I look back on my experiences with Mae, the warning signs were all present. Her tables and chairs were stacked with worn-out books, paper bags, and old mail. She bought food in bulk “to save money.” The food often spoiled in the refrigerator, but Mae refused to throw it out. Instead, she created a “compost pile.” While she claimed she was improving the soil in her backyard, she was really only creating a burgeoning problem with bugs. When I noticed she had three copies of the same book, I suggested she get rid of the copy with loose, brittle, and missing pages. She said she was afraid the tattered version might be hurt or destroyed if she didn’t protect it. I now know that rationalizations for holding on to useless items—and even garbage—are classic signs of a  disorder.

Insatiable desire for more stuff

   

Mae made monthly donations to a neighborhood thrift store, usually consisting of clothing her children had outgrown and items she had recently acquired and with which she had not formed a bond. Whenever she made a donation, Mae also shopped at the thrift store for stuff she felt was “too good to stay in the store.” She usually came home with slightly less than she had left with and elated that she had “pared down.” Then she would order things from catalogs as a reward for good behavior. The result? More stuff. I now know that hoarders often have some awareness of their problematic relationship with possessions, but they can rarely make substantive changes without intervention.

   

No problem getting rid of other people’s stuff

   

Mae couldn’t part with her own junk, but she had no trouble at all giving away my belongings. “Oh, my friend needed it,” she said when my clock radio went missing. At the time, I couldn’t understand this behavior. Now I know that it’s quite typical of most hoarders. Studies on the brains of hoarders have shown that ownership is a key factor when they make decisions. The disorder stems from their unhealthy relationship with their own possessions, but not those of others. Mae was unable to get rid of her old books and trash, but had no trouble parting with her children’s belongings—and my stuff.

   

Issues that threaten health and safety

   

Hoarding problems tend to get worse over time. While stacks of newspapers or boxes of possessions may at first seem innocuous, tall stacks are a hazard. Hoarders have died in fires caused by their accumulations and suffocated under toppled piles. In Mae’s case, her papers and books housed a cockroach infestation. She could see that the bug problem was out of hand, but threw a fit if I mentioned getting rid of any of the clutter. She had a story about the value and use she might get out of each and every item. It is always difficult to intervene, but if health and safety are at risk, remember that hoarders are incapable of making necessary changes on their own.

Because hoarding is a behavior but not a disorder in itself, it is wise to look into possible issues that contributed to it and seek appropriate therapy. Depression leads the list of underlying causes of hoarding, but trauma, family background, dementia, and many other factors may also be responsible. For help with hoarding itself, consider programs like Clutterers Anonymous or Buried in Treasures, twelve-step programs that are run and maintained by its members and use the mentor approach. If the hoarder herself realizes that change is necessary, and she makes the effort to work with the program, she can develop a tolerance for bypassing unnecessary purchases. As a friend or family member, remember that understanding and compassion can go a long way to helping a hoarder improve.

H.G. McKinnis is the author of the forthcoming novel AJB: A Las Vegas Mystery [Imbrifex Books, August 8, 2017], a twisted tale of murder, hoarding and redemption.  Learn more about H.G. McKinnis at AJB, on Twitter, Facebook and at Imbrifex Books.

Note:  There is a profane word in the book title, therefore, I have abbreviated it.  There may be other profane words at the sites connected to this book.

Notice: This post contains affiliate links. If you click a link and make a purchase, we may financially benefit from your transaction, at no additional cost to you. Thank you for your support.
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