17 Healthy Snacks You Should Try

by Carrie Sowiak, NASM certified personal trainer

How many times a day do you snack on something healthy? If you’re a snacker, are you doing it wisely? Do you take time to think about what you should snack on? And some of you might not snack, but rather eat small meals. Here is a list of some good options for smart snacking and small healthy meals:

  • Avocado – have with lettuce, portioned out tortilla chips, or just with a dash of salt, it’s delicious and healthy with its good fats!
  • Hard boiled egg
  • Turkey (leftovers or deli meat, actually from the deli, not pre-packaged)
  • An easy salad – this does not have to be a big production! It could be just three things in a bowl, whatever you might have in the kitchen for fruits and vegetables to eat up (if you buy produce, it forces you to eat it!)
  • Cottage cheese with low-fat whole grain crackers (Trader Joe’s has great choices for crackers) Add pepper, fruit or chives, dill or fresh basil, whatever you might have, fresh or dried. Grow a container herb garden!
  • Tuna – play around with your tuna salad recipe, adding capers, lemon, scallions, pickle relish, or using your favorite low calorie salad dressing
  • Small bowl of whole grain, low sugar, high fiber cereal with fresh berries or bananas. Look beyond the major cereal brands and try the brands at Sprouts and Natural Grocers. Read the labels!
  • Bowl of homemade vegetable soup, or low sodium if not homemade
  • A V8! low salt of course
  • Blue Diamond Nut Thins
  • Trader Joe’s multigrain pita bite crackers (great w/hummus, Trader Joe’s has fun varieties of that too)
  • Popcorn, minimal butter if any, and if you don’t like it dry, pop it in olive or peanut  oil
  • Cut up fresh fruit (mangoes, melon, pineapple, berries)
  • Bread and butter pickles (Famous Dave’s makes a good pickle)
  • Black bean dip with a small bowl of tortilla chips, or use fresh veggies to dip (If you buy baby carrots, they’re ready to eat, also tasty with peanut butter)
  • Delicious varieties of interesting cheeses, enjoy in small quantities
  • Cherry or grape tomatoes (lots of varieties to choose from)

And here are some of my favorite tips for healthier eating:

  • Keep your food interesting and change it up frequently!
  • Ask yourself if whatever you’re eating or drinking is worth the calories rather than just eating it because it’s there, or out of boredom. If the bread or tortilla chips at the restaurant aren’t warm, don’t indulge. If the wine doesn’t taste great, give it away or order a different one. Really savor what you’re consuming!
  • When snacking, position food so you have to get up from your chair to get to it! And always serve yourself up a small bowl or plate rather than eating out of the bag or box; that way, you know when you’re finished! (And you look more civilized too!)

Exercise and Cancer

by Carrie Sowiak, NASM certified personal trainer

We probably all know someone who’s had a battle with cancer, or perhaps even had it ourselves. But what we may not know is how exercise plays a part in its development and treatment. As if we needed another reason to exercise, we can reduce the risk of getting cancer by exercising. A paper published in the Journal of the American Medical Association (Moore et al. 2016) revealed that physical activity lowers the risk of 13 types of cancer!

Regular physical activity is also linked to increased life expectancy after a cancer diagnosis in many cases by decreasing the risk of cancer recurrence (Memorial Sloan Kettering Cancer Center, Grisham 2014). For those who already have cancer, exercise has been shown to help with getting rid of it and minimizing the harmful effects that both the disease and treatment have on the body.

When our immune system is strong we are better equipped to battle cancer successfully. In a 2005 Harvard study, breast cancer patients who exercised at moderate intensities 3-5 hours per week lowered the odds of dying from cancer by about half, compared with sedentary patients (Holmes et al. 2005). However, one must be careful not to overdo exercise as that could suppress the immune system. Even a little exercise improved patients’ odds regardless of stage or diagnosis timing.

Vigorous exercise increases blood flow more than moderate exercise does, and this increased blood flow increases oxygen and immune cells flowing through the body, including the liver. The liver detoxifies carcinogens and other damaging substances, including excess estrogen.

Research has also found that those who exercised early in life have reduced chances of breast cancer later in life. Strenuous exercise in 12-year-old girls was associated with reduced breast cancer during pre- and postmenopause (Lee and Oguma 2006).

So what type of exercise is best? To reduce cancer recurrence and mortality, current recommendations suggest higher intensities, resistance training, and less sitting time. With NeeBooFit resistance bands, you won’t even have to go to the gym to achieve this! If you already have cancer, I also recommend working with a personal trainer who will consult with your doctor. Of course, if you’re new to exercise, always start slowly and listen to your body. Consult the book Prescriptions for Nutritional Healing by Phyllis Balch for a great resource on foods and supplements to include and omit in your cancer fighting diet. And since stress can weaken the immune system, keep a positive outlook and feel confident that you can beat cancer!

Kinesthetic Learning and Resistance Bands: A Great Pair!

Kinesthetic learners and NeeBooFit Resistance Loop BandsDid you know that there are different types of learning styles?  While some people learn best by listening or reading, others learn best when they’re moving.  For these kinesthetic learners, it’s not enough to just use your brain to learn something – you have to involve your whole body.  Teachers have great and innovative ways to include movement in their lessons: dancing, games, hand gestures, and more.  But it’s not always feasible to get an entire class up and moving.  How can a teacher accommodate kinesthetic learners while maintaining enough peace and order for other types of learners?

Keep your kinesthetic learners moving…quietly!

One effective strategy uses NeeBooFit Resistance Loop Bands in an inventive way.  Just loop the band between the legs of a student’s desk or chair, and the student can place his or her feet on the band to push and pull against it.  This provides plenty of kinesthetic movement for the student while maintaining peace and order in the classroom.  In fact, Utah Valley University lists “Sit where you can move as needed without disturbing others” as a key strategy for kinesthetic learners.

Experts agree…

Lori Buckley, a school-based occupational therapist, concurs that the strategy can help movement-based students learn in a traditional classroom environment.  “I often recommend these bands to teachers who have children who fidget, have difficulty paying attention in class, and move a lot.  If you put the bands on the students’ chair legs, it can help the kids stay more focused when they push and pull on the bands with their feet.  It can be used in elementary, middle school, high school or even with adults.”

Teresa Olsen, a teacher in the Chicago suburbs, agrees that using NeeBooFit resistance loop bands can help students focus in class.  We received this great letter describing how NeeBooFit resistance loop bands have transformed her classroom.

Dear NeeBooFit,

Over the holidays, I happen upon an Amazon lightening deal for your three pack of fitness bands.  I decided immediately that I needed to buy them, but my decision had nothing to do with fitness.
I am a middle school math teacher in a suburb of Chicago.  I have students that are unable to think without moving.  I try to incorporate movement whenever possible, but sometimes a student has to sit to work on something.  This is where your bands have made a major impact.  Like I said, I only purchased the three pack, so I had to strategically place them around the room to benefit the students that would use them the most.  With just over a month of use, I have seen an increase in focus and attention by a number of students.  In fact, everyday a number of students ask to sit at the desk with the “bouncy things” because it “helps them to think”.
My hope is to add these to all of my desks because it has been so impactful.  Thank you for making a great and strong product that not only helps with fitness, but also is helping in education.
Thanks again!
Teresa Olsen

Kinesthetic Learners and NeeBooFit Resistance Loop BandsDo you want to try using NeeBooFit Resistance Loop Bands in your classroom?  We recommend the XX-Heavy or the XXX-Heavy bands, to provide the most resistance.  Our volume discounts make it feasible to outfit an entire classroom of desks with Loop Bands.  Check them out!

  • Save up to 20% on Loop Band Sets when you purchase 5 or more.
  • Save up to 45% on Individual Loop Bands when you purchase 20 or more.

Have you used NeeBooFit products in your classroom?  We’d love to hear from you!  Contact us with your story today!

 

Sources:

http://www.washington.edu/doit/learning-styles

https://www.uvu.edu/learningstrategies/styles/

https://cft.vanderbilt.edu/guides-sub-pages/learning-styles-preferences/