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Quick And Easy: 15 Tasty Ways To Replace Junk Food

Quick And Easy: 15 Tasty Ways To Replace Junk Food

After a long day at work, you just want to fall down on the couch and eat all the junk food you can find. Understandably, working hard gets you tired so you don’t want to spend a lot of time in the kitchen just to have a quick snack to eat. But are you really going to be happy after you eat all the sugary, salty or unhealthy food? Most likely you will feel bad about the decision and the food itself won’t make you feel better or give you any energy. What you need is some healthy ways to snack!

Here are 15 delicious foods to replace your lazy snacks!

1. Zucchini Chips

zucchini-chips

    Let’s start with that bag of chips you got waiting for you. It’s easy and delicious, but there are quiet a few replacement possibilities. Try zucchini chips.

    It’s easy to make: just cut the zucchini in thin slices, season to your liking and bake them. Easy as that!

    2. Apple Chips

    apple-chips

      So I also looked up a sweeter version of chips. So try these apple chips. They are super easy and delicious. I promise you won’t eat store-bought chips any more after this.

      All you do is cut an apple in thin slices, possibly with a mandolin slicer. Than you line them on a plate and leave them in the microwave for about 5 minutes. Enjoy your apple chips!

      3. Rosemary Parmesan Popcorn

      rosemary_parmesan_popcorn

        Popcorn is the next easy-to-buy  and also easy-to-make snack. It’s so good to just buy ready-made popcorn… But does it really taste that much better than homemade? I personally love it when it’s fresh, crispy and warm.

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        So here is the option to make it at home. First you pop the popcorn, than add the parmesan and end with drizzling the rosemary oil over. Let is rest for about 5 minutes and you can enjoy delicious fresh made popcorn!

        4. Frozen Banana Bites

        frozen-banana

          If you ever researched for healthy snack options, I’m sure you have seen these. The perfect combination of banana, peanut butter and chocolate. But this time you can make it a little more fancy by adding almond butter instead. Little tip: On the page with the recipe, you’ll find a way to make almond butter at home!

          So how can you make these heavenly bites? Well, put some almond butter between two slices of banana, Freeze the bites. Melt chocolate and dip them in it. And freeze again. Your frozen bites are ready to be enjoyed!

          5. Mini Pizza

          cauliflowercrust-pizza

            You want to know how healthy they are? You want to know the secret? The crust is cauliflower. Yeah, I said it. You are going to enjoy these babies without a worry.

            First you make the base by shredding cauliflower, heating it and combining with egg, mozzarella and herbs. You bake the crust first. Than you add toppings and bake again. And that is all, delicious and healthy mini pizzas!

            6. Ants On A Log

            Ants-on-a-log

              Yeah, you most like have had these before. But not with this twist. I think we left the junk food behind and moved on to the good foods.

              Try the beans on a stalk version. Cut up some pieces of celery, add guacamole and black beans. Healthy, quick and very tasty.

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              7. Frozen Yogurt Fruit Bites

              frozen-yogurt

                This is one of those great ideas where you can add your own twist. You can use any fruit you like or whatever you have left over.

                Simply place some yogurt in a silicon cup, press fruits of your choice in and put it in the freezer. Let is there overnight and done are your frozen yogurt treats.

                8. Trail Mix

                trail-mix

                  Easy to make at home and adjust to your own liking: trail mix! Mix and match all kinds of nuts and add you favorite extras.

                  Try this version with walnuts, cashews, pecans, almonds, pumpkin seeds, raisins and dried cranberries. Put all the ingredients in a bowl, mix it and it’s ready to go!

                  9. Cucumber Roll-ups

                  cucumber-roll

                    On the warmer summer days, you probably want a refreshing snack to eat. Cucumber is one of the best refreshing foods out there. These roll-ups will make you very happy.

                    You start by making slices of the cucumber. You top it with some humus, feta, red pepper and season it with some salt and pepper. Roll up and secure with a toothpick. Refreshing, delicious and healthy.

                    10. Peanut Butter Honey Yogurt Dip

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                    peanut-butter-honey-yogurt-dip

                      Yep, all the ingredients for this recipe are in the title. I think if you simply want to eat fruit and want to all a little something to it, a dip is a great option. It doesn’t take long, but you might just enjoy your fruit that little bit more.

                      Combine the peanut butter, honey and yogurt in a bowl. Stir until smooth. Dip in your favorite fruit.

                      11. Yogurt Ranch Dip

                      greek-yogurt-ranch-dip

                        If you need a healthy dip for fruit, you also need a healthy dip for vegetables. Or for anything else. Just add it when you want, because it’s healthy.

                        Combine yogurt, garlic, parsley, chives, dill, onion powder, salt and pepper in a bowl and whisk. Let is chill in the fridge for about 30 minutes. Serve with your favorite vegetables.

                        12. Chocolate Mousse

                        healthy-chocolate-mousse

                          I had to add this. Chocolate is my favorite thing in life. And I have had this healthy version before too. I can tell you it is the best thing in life.

                          Combine maple syrup, vanilla, avocado and cacao in a blender. Mix for about 30 seconds. Add some water and set in the fridge.

                          13. Banana Peanut Butter Ice Cream

                          healthy-banana-peanut-butter-ice-cream

                            You can make almost any ice cream healthy at home, but this seemed like a good basic recipe. Everybody loves banana and peanut butter.

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                            Combine frozen banana, peanut butter, almond milk and cinnamon in a blender and mix till smooth. Freeze for one hour and serve with toppings.

                            14. Oatmeal Cookies

                            oatmeal-cookies

                              The smell of fresh baked cookies is possibly the best smell ever. So why not bake some? Here are some healthy oatmeal cookies.

                              In one bowl, whisk together flour and baking powder. In a different bowl, combine egg, oil, sugar and vanilla. Combine all the ingredients together. Line up balls of the dough and bake for 15 minutes.

                              15. Granola Bar

                              granola-bars

                                Make this and you got a to go snack for a week. Healthy and filling granola bars.

                                Combine oats, sunflower seeds and almonds and place in the oven for 15 minutes. Meanwhile, add honey, sugar, butter and salt and heat it on medium heat. When the oat mixture is done, add it in the honey and mix all the ingredients together. Bake for 25 minutes.

                                Featured photo credit: Viktor Hanacek via picjumbo.com

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                                Florence Carmen Bukasa

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                                Last Updated on May 22, 2019

                                10 Simple Morning Exercises That Will Make You Feel Great All Day

                                10 Simple Morning Exercises That Will Make You Feel Great All Day

                                There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                                One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                                In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                                Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                                1. Cat Camel Stretch

                                Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                                Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                                Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                                Here’s a video to guide you through:

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                                2. Go for a Walk or a Run

                                This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                                Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                                The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                                Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                                Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                                3. Jumping Jacks

                                Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                                Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                                4. Abductor Side Lifts

                                Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                                Do about 10 to 15 raises for each side like this:

                                5. Balancing Table Pose

                                This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                                Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                                ablab

                                  6. Leg Squats

                                  Not just legs are involved but also hips and knees.

                                  Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                                  The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                                  7. Push Ups

                                  You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                                  An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                                  Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                                  This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                                  8. Bicycle Crunches

                                  There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                                  Watch the video to see how this is done correctly:

                                  9. Lunges

                                  Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                                  Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                                  This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                                  10. Bicep Curls

                                  You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                                  Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                                  Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                                  Here’re some important notes before you start doing this exercise:

                                  Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                                  These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                                  You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                                  Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                                  More Articles About Exercises for Beginners

                                  Featured photo credit: Unsplash via unsplash.com

                                  Reference

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