"Healthy" Snacks You Might Want to Rethink

Veggie Chips- Despite the name, veggie chips contain no actual vegetables. With similar sodium and fat contents, you might as well grab a bag of potato chips.

Protein Bars- Protein bars these days are reminiscent of candy bars. Many are unhealthy, especially chocolate or yogurt-covered versions. Don't think you're getting antioxidants or yogurt cultures here- just lots of saturated fat and sugar.

Frozen Yogurt- With less saturated fat than ice cream, fro-yo can appear much healthier- if it weren't for the high sugar content. Many have also been heated, losing their healthy bacteria. Choose plain tart with the live and active cultures seal and watch the toppings.

Trail Mix- It should be healthy packed with fruit and nuts, but remember that they pack the calories in even the smallest portions. Most nuts are coated in way too much salt while the dried fruit is coated in way too much sugar. Add in some M&M's, chocolate chips, or coconut and face it- you're sabotaging your diet.

Pre-packaged Smoothies- Store-brought smoothies are often just a variety of juices mixed together. Often, all of the fiber has been lost and often, extra sugar and cream is added. Make your own smoothies at home with whole fruit, veggies, and low fat plain yogurt instead.

Try these healthy snacks instead: string cheese, apples, pears, peanut butter, and air popped popcorn.

http://www.everydayhealth.com/diet-and-nutrition/snacks-you-think-are-healthy-but-aren't-4214.aspx?pos=1&xid=nl_EverydayHealthWomensHealth_20150417

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Quick Tips to Eating out Smarter

Prevent that guilty, over-stuffed feeling (along with excess salt, fat, and calories) by making simple, smart choices at your favorite restaurants. 

Adjust Other Meals. Planning to go out Friday night? Make your breakfast and lunch more nutritious and lean to compensate for fat, calories, and nutrition.  

Don't Go Hungry. Practice mindful eating by listening to hunger and fullness cues right up until you go out. Show up hungry, not ravenous. Remember to take wait time into account. 

Practice Portion Control. Split a large meal with your friend, set aside half of your meal in a to go box before taking your first bite, or choose a lunch-sized portion.

Get to the Point. If you are craving a burger and nothing else will do, order the burger and focus on it whole-heartedly. Don't waste time with drinks, appetizers, or desserts.

Watch out for Starters. That little loaf of bread or basket of chips and salsa can take a lot of stomach space and calories. Save room for your meal by asking your waiter to nix them.

Focus on the Basics. Choose a vegetable- rich dish whenever possible. Opt for chicken or fish over hamburger or steak.

Judge a Meal by Its Name. Baked, grilled, steamed, or broiled are better choices than fried, crispy, breaded, creamy, or buttery.

Be Soup Savvy. Broth or tomato-based soups pack less calories and fat than creamy. The same goes for pasta sauces.

Spice It Up. Choose herb-filled dishes to maximize flavor while minimizing salt and fat.

Personalize It. As a customer, you can ask for special preparations. Hold the mayo, get vinaigrette dressing on the side, and get whole wheat whenever possible.

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

http://www.cancer.org/healthy/eathealthygetactive/takecontrolofyourweight/restaurant-eating-tips
http://diet.mayoclinic.org/diet/eat/make-healthy-choices-at-any-restaurant?xid=nl_MayoClinicDiet_20150417

Honey Mustard Grilled Chicken Recipe

1/3 C. Dijon mustard
1/4  C. honey
2 T. plain yogurt
1 t. steak sauce
4 boneless, skinless chicken breasts

1. Mix chicken in sauces and spices or marinade overnight.
2. Grill for 18-20 min, turning occasionally to cook through and prevent  burning

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Apple Cinnamon Muffin Recipe

Preheat oven to 400 degrees F.
Spray a muffin tin with olive or canola oil cooking spray.
Peel, core, and cut 1 golden delicious apple into 1/4" chunks.

Mix in a small bowl:

• 1/4 C chopped pecans
• 2 T brown sugar
• 1/2 t ground cinnamon

Mix in a medium bowl:

• 2 C whole wheat pastry flour
• 1 t baking soda
• 1/2 t salt

Whisk each in well, adding each gradually in a large bowl:

• 3/4 C brown sugar
• 1/4 C olive/ canola oil
• 2 large eggs
• 1 C applesauce
• 1 t vanilla

Whisk into the large bowl until just combined:

• Medium bowl's flour mixture
• 3/4 C low-fat buttermilk
• Apple chunks

Pour batter in the large bowl into muffin tin and top with pecan mixture in the small bowl.
Bake 20-25 min. or until a toothpick comes out clean.

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.