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Lose Weight In Pleasure: 15 Healthy Snacks To Tighten Up Your Tummy

Lose Weight In Pleasure: 15 Healthy Snacks To Tighten Up Your Tummy

Holiday season is ahead and you want to look your best for Christmas photos or New Year’s Eve celebrations. In fact, most people start dieting before summer vacation and holiday season. However, about 90% of people give up. Why? It’s because they feel hungry and start eating snacks. These snacks are usually unhealthy, which only makes them gain more weight.

You can easily correct this mistake by opting for healthy snacks that will banish the hunger and still help you get perfectly toned and flat abs. But, what snacks to eat? Not to worry; this article brings you 15 delicious and healthy snacks you can eat on your weight loss journey.

1. Crispy kale chips

Crispy kale chips are a healthy and delicious alternative for unhealthy potato chips. One serving of kale chips contains 46 calories only, and this snack is easy to make. All you need is to preheat the oven to 250°F, line two baking sheets with parchment paper. In the meantime, place two batches of kale (cut into bite-size pieces) in a large bowl and coat them with virgin oil.

Lay kale on baking sheets, sprinkle with salt, garlic powder, and pepper. Bake for 15 minutes and that’s it. Your snacks are done. The snack is crunchy, delicious and healthy at the same time.

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    Image credit: eatingrules.com

    2. Chocolate-stuffed raspberries

    This snack is perfect for anyone with a “sweet tooth”. Chocolate-stuffed raspberries let you indulge your need for sweet, without breaking your diet or gaining weight. This snack has 28 calories and tastes heavenly. Sweet and tart raspberries coupled with creamy chocolate create a rhapsody of flavors in your mouth.

    To make this snack, you need a pint of fresh raspberries and some chocolate chips. Then, place one chocolate chip pointed-side down into each raspberry. It’s that easy.

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      Image credit: www.fortheloveofcooking.net

      3. Tomato and cucumber juice

      Juice doesn’t actually count as a snack, but it definitely should. Why? It’s because juices are great for combating hunger, plus they are abundant in vitamins and minerals. In fact, they can even help you lose weight. This juice is one of the super juices for weight loss and the ingredients you need to make it include:

      • Tomato
      • Celery
      • Cucumber
      • ¼ tsp cayenne pepper
      • ½ tsp salt

      If you want your juice to be sweeter, you can add a few drops of stevia.

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        4. Parmesan and rosemary roasted chickpeas

        This snack tastes best when it cools off, which makes them perfect to take to school or work. Now, you won’t get tempted to eat something unhealthy when you’re not home. About a ½ cup of the roasted chickpeas contains 151.7 calories. They’re rich in protein and fiber. And we know how fiber is important to our digestion, and eventually weight loss.

        To make this super delicious snack, you need 2 cans of chickpeas (rinsed and dried), shredded parmesan, rosemary, minced garlic clove, garlic powder, and salt and pepper to taste. Preheat the oven to 400°F; line a baking sheet with foil and coat with cooking spray. Combine all ingredients in a large bowl to make sure all chickpeas are coated, then transfer them to a baking sheet and bake for 30 to 40 minutes or until your chickpeas are golden brown and crisp.

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          Image credit: www.pinterest.com

          5. Frozen blueberry yogurt bites

          This is a healthy snack and delicious candy at the same time. To make the snack, you need blueberries, non-fat vanilla Greek yogurt, and stevia. Then, line a baking sheet with parchment paper, in the meantime you should combine yogurt and stevia in one bowl, then toss blueberries in two batches to coat them completely. Using a fork, take each blueberry and place it on a baking sheet. When you’re done, place the baking sheet into the freezer and let stay for an hour.

          One serving (12 – 13 blueberries) contains 38 calories only. Due to its “snowy” look, this snack is perfect for Christmas time.

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            6. Grapes and walnuts

            For this snack, you don’t need any preparation. All you need to do is to combine one cup of grapes with a handful of walnuts and that’s it. The final result is a sweet and savory snack that is full of fiber and protein, and also rich in natural sugars.

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              7. Celery and beet juice

              This is also one of many super juices for weight loss that you can make. Ingredients you need for this juice are:

              • Celery
              • Beet
              • Spinach
              • Cilantro
              • Sea salt.

              Mix all ingredients in a blender to get a smooth and unified mixture. Celery and beet juice help your body get rid of toxins and waste that is important in weight loss.

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                8. Peanut butter yogurt dip and apple slices

                If you love caramel apples, this snack might be the perfect healthy alternative. To prepare this healthy and yet delicious snack you just need to melt peanut butter in a small microwave bowl for 20 seconds.

                Then, stir in yogurt, honey, vanilla extract, and cinnamon. Keep stirring until you get a smooth mixture. Slice apples and dip. It’s easy.

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                  Image credit: www.pinterest.com

                  9. Cran-peach smoothie

                  This is a fat-burning smoothie that you won’t want to stop drinking, even after you lose weight. It’s delicious and healthy. Plus, cucumbers in it act as diuretics, which is another reason why you simply have to make this smoothie.

                  Here is what you need:

                  • Frozen sliced peaches
                  • Cranberry juice
                  • Vanilla, non-fat Greek yogurt
                  • Cucumber
                  • Flax meal
                  • Stevia

                  Blend all ingredients and enjoy. You can also add any healthy supplements you wish to enhance your smoothie.

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                    10. Baked sweet potato chips

                    If you really don’t want to give up potato chips, then you’ll be happy to know that you can make potato chips and get toned abs at the same time. The secret is in this baked sweet potato chips snack that you can munch on without killing your diet.

                    Slice sweet potato thinly, and place it onto a baking sheet lined with parchment paper. Lightly brush the slices with olive oil and sprinkle with salt. Bake this snack for 1 ½ hours or until chips become crispy. Remember to turn the chips halfway through.

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                      Image credit: www.twopeasandtheirpod.com

                      11. Apricot seed bars

                      Imagine that you’re having a stressful day and don’t feel like you have the energy anymore. In most cases, you’ll go to the store or find the nearest vending machine, and you’d get chocolate. But, since you’re trying to lose weight, you need a healthy alternative that is still delicious.

                      Apricot seed bars provide energy, and they have the texture of granola bars, but they’re tasty as well. To make this snack, you have to line the baking dish with parchment paper. Then, in a medium sized bowl, mix together: sesame seeds, chia seeds, hemp seeds, sunflower seeds, dried apricots, and dried white mulberries.

                      In a medium-sized skillet, heat coconut oil, coconut nectar, vanilla extract and a pinch of salt. When the mixture is heated, add a combination of seeds and dried fruits. Then, pour entire mixture into a baking dish. Place the baking dish in a fridge to cool off before cutting into little bars.

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                        12. Spinach and apple juice

                        Both apple and spinach are nutritious power bombs and mixing them together give you a winning combination. This juice is delicious, gives you energy, and acts as appetite suppressant. Here’s what you’re going to need:

                        • Apples
                        • Spinach
                        • Lemon juice
                        • Red lettuce leaves or carrot greens
                        • Cayenne pepper, ¼ tsp only

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                          13. Lemon and watermelon juice

                          Watermelon is rich in water which is highly beneficial if you don’t drink enough water during the day. To make one of the easiest and most beneficial super juices for weight loss, you need:

                          • Lemon
                          • Watermelon with seeds
                          • Mint leaves.

                          That’s it, blend lemon and watermelon together, pour into a glass, add a bit of ice and garnish with mint leaves. Your healthy drink is ready. Bottoms up!

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                            14. Pineapple

                            This isn’t a snack per se, but it’s incredibly healthy and helps you get a toned stomach. Just like watermelon, pineapple is rich in water content but low in calories, which makes it a perfect snack for people who want to lose weight.

                            To spice things up, you can slice pineapple and sprinkle it with lime juice or a little bit of salt to get a fun combination of flavors.

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                              15. Turkey slices

                              Here’s something for meat lovers. Roll up five slices of roasted turkey with spicy mustard and roasted red peppers inside. This meal has about 150 calories, and it’s a great snack to eat before dinner is ready. And the best thing is, it won’t affect your diet. Hooray!

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                                Conclusion

                                With weight loss tips from this article, now you can have snacks that won’t kill your diet. All snacks and juices above are healthy, easy to prepare, and they can help you get into the best shape of your life.

                                References:

                                https://www.consumerhealthdigest.com/general-health/consumer-health-information.html

                                http://www.skinnymom.com/zip-it-up-25-snacks-to-tighten-up-your-tummy/

                                http://ifocushealth.com/juice-diet-recipes-for-weight-loss/

                                https://www.glozine.com/lifestyle/health

                                Featured photo credit: PicJumbo via picjumbo.com

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                                Evlin Symon

                                Evlin Symon is an expert in health, fitness, weight loss, pregnancy, nutrition, beauty, lifestyle and relationship.

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                                Last Updated on October 16, 2018

                                The Ultimate Guide to Help You Sleep Through the Night Tonight

                                The Ultimate Guide to Help You Sleep Through the Night Tonight

                                It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

                                If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

                                One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

                                Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

                                In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

                                Why you can’t sleep through the night

                                The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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                                Stress

                                If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

                                Exposure to blue light before sleep time

                                We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

                                While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

                                Eating close to bedtime

                                Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

                                Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

                                Rule of thumb: eat 3-4 hours before bedtime.

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                                Medical conditions

                                In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

                                The vicious sleep cycle

                                The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

                                Here’s an example of a bad sleep pattern:

                                You get a bad night’s sleep
                                –> You feel tired and stressful throughout the day.
                                –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
                                –> You can’t sleep well (again) the next night.

                                  You can imagine what could happen if this cycle repeats over a longer period of time.

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                                  How to sleep better (throughout the night)

                                  To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

                                  1. Take control over the last 90 minutes of your night

                                  What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

                                  Here are a few suggestions:

                                  • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
                                  • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
                                  • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
                                  • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
                                  • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

                                  2. Eat the right nutrients (and avoid the wrong ones)

                                  What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

                                  • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
                                  • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
                                  • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
                                  • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

                                  3. Adjust your sleep temperature

                                  Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

                                  Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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                                  Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

                                  Sleep better form now on

                                  Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

                                  I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

                                  As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

                                  Featured photo credit: pixabay via pixabay.com

                                  Reference

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