That's Fit

The other day, while hosting over a dozen of my children's playgroup friends here at my house for some outdoor fun....I created a frozen treat guaranteed to fill their little tummies up in a completely nutritious and fun way. Bapaloneo (a weird word my three and five year old children made up) Pops served the purpose I had intended and energized the group for several hours of insanity. Try them this summer.

Fitz's Bapaloneo Pops:

• Cut bananas in half length-wise, and stick a popsicle stick in the flat end.
• Coat the banana with creamy peanut butter.
• Roll the peanut butter coated banana in a bowl of regular cheerios.
• Place pops on a pan covered with freezer paper and then put them in the freezer for an hour or so.

Raisins are the perfect pre-workout snack, reports a study in the Journal of Strength and Conditioning Research. They taste better than commercial sports gels and have the same effect on performance. Raisins also help athletes meet their daily needs for vitamins, minerals, and fiber, says lead researcher Mark Kern, Ph.D. of San Diego State University.

Kern's research, gathered from a group of male and female cyclists, was designed to examine potential differences in metabolism and cycling performance after consumption of moderate glycemic raisins vs. a high glycemic sports gel. Through blood samples taken before and after exercise, performance was deemed no different between the raisin and gel trials. Minor differences in metabolism were detected.

The bottom line: Raisins appear to be a cost-effective source of carbohydrate for pre-exercise snacking in comparison to sports gels for short-term exercise sessions.

This week I've been sampling Dannon's Light & Fit 0% Plus Yogurt, and I absolutely love it. Before I go any further though, let me tell you how I feel about yogurt. I like it, but only if I feel like I'm getting a high in calcium, low in sugar, legitimately fruit-filled snack. Now, there is always yogurt stacked up in my fridge, because I have two little children. But, rarely do I even open up a cup for myself. Not that I would ever buy my babies anything "bad"... cause I don't. But I regularly expect perfection of the things I put in my mouth. I'm simply not willing to waste 100 calories on a teeny cup of yogurt. I'd rather have two big pieces of fruit.

So! I was thrilled instantly by the calorie count on Dannon's new Light & Fit 0% Plus Yogurt. Each cup boasts only 50 or 60 calories, depending on the flavor. That I can do! The fruity varieties are also full of real fruit chunks. Fresh and healthy fruit chunks, not the icky stuff dumped in from a can. On top of all that, each flavor has proven to be delicious to both my children and me, and then a few of my personal training clients as well.

Before you go give Dannon's Light & Fit 0% Plus Yogurt a try, I encourage you to do a side-by-side comparison of it's nutritional content versus that of other yogurts. I did this a few days ago and couldn't find anything as good. This is the type of thing you want to put in your fridge if you're trying to lose weight. It's a great fix for your sweet tooth, while providing a decent amount of protein, calcium, vitamin D and other important nutrients.

When I think of "wet food," cans of smelly dog food immediately come to mind. However, a post over at FitSugar gave a new meaning to "wet" food that gave me a new way to think about my snacking habits.

Snacks are often "dry" -- think of crackers, granola bars, etc. And, "dry" foods are often calorie dense. "Wet" foods, like juicy apples, cucumbers, oranges, peppers, and broth-based soups are generally more nutrient dense, so you're getting more goodness from fewer calories. Plus, these foods tend to pack some fiber, so you'll not only be nourished -- you'll stay full longer, too. Don't be afraid to pair your "wet" foods with another type of food, so don't forget the nuts, string cheese, and hummus.

It's no surprise that snacking on fruits and veggies is a smart, healthy choice, but it is interesting to have a new way to look at it.

Just picked up a little recipe card from Kraft at the grocery store today, and thought I'd share it with you. The apple-cheddar stacker recipe offers protein, calcium, fiber, and energy. A decent little snack for the kids or you!

Ingredients:

• 3 oz Kraft 2% Milk Reduced Fat Sharp Cheddar Cheese
• 1 small apple, cut into 24 slices
• 2 tbsp. sugar
• 1/4 tsp. ground cinnamon
• 24 TRISCUIT Crackers

Are you snacking today? Are chips, dips, cookies, and candies consuming you? Need to get a grip? If so, check out these seven tricks for successful snacking.

1. Create your own snacks. Don't buy the ready-made ones -- they're low in vitamins, nutrients, and protein and high in calories, fat, sugar, and sodium. While sports and protein bars might be an exception, it's best to craft your own snacks. Try crunchy apple slices or celery sticks with natural peanut butter. Mix up a colorful bowl of fresh fruit. Prepare bags of nuts and seeds and grab them when you're on the go.

2. Balance your snacks. The ideal slow-burn snack has carbohydrates, protein, and surprisingly, a bit of fat. Try a pear, a chunk of cheddar cheese, and some low-fat yogurt and you'll be set for a few hours.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz, My husband makes a big stink when I give our kids any type of 'sugar candy' like gummy bears or bubblegum. The kids are totally skinny and I don't see what the big deal is. They are kids! What do you think? Christy

A. Hey Christy. Your husband is a freaking genius. That's what I think! He has the insight and thoughtfulness to know that as parents, you should be teaching your children the best habits possible. He knows that your children are less likely to eat nutritious things when they've had a dose of candy. They're more likely to deal with the pain and terror that comes along with having their cavities filled if you give them candy. They're more likely to struggle with their weight and other less than lovely issues later on in life if you don't instill high standards in them today.

I've got just the snack bar for you: The YOU Bar. You design it. You name it. You devour it. All you need is access to the internet and few minutes of time.

Check out this handy site for a step-by-step ordering system that allows you to choose a protein base and add extra ingredients, like dried fruits, chocolate, even coffee crystals. The folks at YOU Bar do all the work -- they bake, provide nutritional facts, and honor special requests, like "not too sweet." Not happy with what you've ordered once you taste it? Just send back your uneaten bars and you'll get a chance to modify your recipe.

If you're not tempted to create your own bar, tried and true flavors of this treat are available. Beware, though, these treats run $40 for a box of 12. Worth it? Give it a try and see.

I hope this news makes you as happy as it just made me. Wholly Guacamole, my very favorite pre-made guacamole, has come out with 100 Calorie Snack Pack.

Wholly Guacamole is made of avocados, spices, and not a lot else. It is "Fresherized," meaning that they use pressure to preserve the product, not chemicals. In the regular size, they offer Classic, Spicy, Pico Style, Guaca Salsa, and Organic. So far, the 100 calorie packs are just available in the Classic flavor, but hey, I have no complaints.

Why am I so excited about this new option? Avocados have all kinds of health benefits (and a guac like this is a good source of avocado), but they are a bit higher in calories and fat then most fruits and veggies. I know perfectly well how much guacamole I should put on my plate. However, when that bowl is in front of me, it's really, really hard to take just what I should have and walk away. Having only 100 calories in the packs (and they come in packs of three or six) is just what I need to help me with my guacamole portion control.

April 22 is Earth Day. What will you do on this day to celebrate the diversity of life on our planet? What will you do promote a healthier environment? My mom thinks I should start a compost pile. Our local Home Depot is selling compost bins for $35. This would be a pretty affordable way to make a difference by cutting down on yard and kitchen trash and nourishing the soil in my yard.

Publix GreenWise Market magazine recommends I honor Earth Day by putting together a tropical snack mix with ingredients from around the world. Each yummy item listed below comes from a crop grown in ways that protect the rain forest.

• Dried papaya, diced (Mexico)

• Dried pineapple, diced (Phillipines)

• Dried banana chips (Central and South America)

• Flaked coconut, unsweetened (Philipines)

• Macadamia nuts, chopped (Hawaii)

• Cashews, raw (India)

For more Earth Day inspiration, visit earthday.net.

I like peanut butter. I like it on crackers, on celery, on apples, anything that takes just a dab of the stuff that I know isn't entirely healthy for me.

I've had many a recommendation that I ditch my usual Jif peanut butter and replace it with something natural in order to make my snacking more health-conscious. Until recently, I hadn't taken any action on these recommendations. But something caused me to pass by my trusty Jif the other day at the grocery store. Something took me right for the natural stuff. And I bought it.

It took some getting used to, my new peanut butter. The consistency, the texture, the taste, the liquid on top, the stirring, the required refrigeration. It's so different my kids knew right away that something was different when I tried to sneak it on their toast one morning. I didn't hook them. But I will. Because my new peanut butter is good. Really good.

If you want to make a snack switch like me -- peanut butter is a good snack because it contributes to fullness and makes you less likely to munch on other foods -- Family Circle magazine recommends these three picks.

• Smucker's Organic Peanut Butter: Available in creamy or crunchy, with no added salt and a bit of honey.

• Santa Cruz Organic: Made with rich Spanish peanuts and available in creamy or crunchy and light or dark roast.

• MaraNatha's Organic No-Stir: There's no messy top oil layer in this one. Easy to spread and very nutty and tasty.

I'm a huge snacker. That whole "several small meals" thing is not a problem for me -- I always find time to eat! But what I don't always do is find healthy things to eat, and when I do (all-too-often) end up snacking on something too salty, too sugary, too processed, or too fattening I always end up feeling it later in the day. It's pretty predictable that within a few hours I'll be feeling lethargic and be finding it hard to focus on work, not to mention (oddly enough) I'll be craving even more junk food. It's a vicious circle in the truest sense.

Want a convenient and healthy snack? Try pistachios! Not only are they yummy to munch, they have a lot of health perks to boot. Like most nuts, pistachios are high in fat: 13 grams. But 7 grams are monounsaturated and 4 grams are polyunsaturated -- both of which are beneficial fats when eaten moderately. In fact, research conducted at the Inova Fairfax Hospital in Falls Church, Virginia shows that people who ate two to three ounces of unsalted pistachios every day for four weeks raised their HDL cholesterol by 6%. HDL is considered the good cholesterol (think "H" for "Healthy") because it helps carry fatty acids and cholesterol to the liver for removal.

Pistachios used to be dyed red to hide imperfections in the shells, but they're more commonly found in their natural colored shells now. You can also buy them pre-shelled. For more quick health tips, go to AOL Body.

My kids and I are headed to the grocery store in search a few items: Low-fat yogurt, blackberries, and granola. We're going to put these ingredients together -- first the yogurt, then the berries, then the granola, then mix -- and make ourselves a scrumptious blackberry treat.

It was four-year-old Danny's idea we make this healthy snack. His teachers told him about it, put a recipe in his cubby, and empowered him to take charge. That's exactly what he's doing. And so I'll let him take the lead when we're hunting the aisles for our three items, and I'll assign him the role of head chef once we're home and ready to cook. I'm sure seven-year-old Joey will have his hands in the mix too, which is just what I want -- all of us engaged in a purposeful, healthy endeavor.

For those who wish to join us in making this nutritious combo, here's the official recipe: Put in yogurt. Add one spoonful of blackberries (or other berries if you'd like). Add one spoonful of granola. Eat.

Nothing hard about this one.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz. My high school offers very few sports, but I'd like to play something. I'd like to try out for football, but my old-fashioned mother thinks that will make me a "tomboy". What do you think? Katie

A. You've come to the right place Katie! I happen to have embedded myself in the traditionally male sport of full-contact kickboxing, and you know what? It made me a better woman! Sports are sports. Whether you play with a ball, racket, gloves or sneakers...sports are just a more fun way to exercise and flex your competitive muscles. Period.

I loved getting in the ring to try and knock an opponent out. I loved the strategy, speed, and power of the event. Fighting, in fact, is one of my favorite things to do. Some of the girls I've competed against thought they had to take on some sort of macho persona. Short hair, yucky jeans, and mean snarls. I, on the other hand, preferred to act like a monster in the ring and show up to the after-party like a lady in a pretty dress and heels. Embracing my athleticism, strength and courage has allowed me to appreciate how wonderful it is to be a woman. A strong, athletic, educated woman who loves to have the doors held for her.