50 Calorie Snacks: Something for Everyone

Do you like to snack? It seems most of us do if we have the choice. According to one survey, in 2018, 43% of respondents reported eating three meals and a few snacks on a daily basis. And, another 32% usually skip or replace one meal per day with snacks. Impulse snacking is not the only type of snacking. Planned snacking is also on the rise, and choosing 50 calorie snacks with a strategic purpose is smart eating!

According to a Nielson report, 33 billion US dollars are being spent on snacks. The current trend for snacks is opting for snacks that call attention to health claims. Choosing packaged convenience snacks that are non-GMO, free of artificial colors/flavors, and low in sugar are leading the way.

If your goal is managing blood sugar or weight, opting for a healthier low calorie snack is not optional. Poor snacking can definitely wreck the best eating plans. But, selecting healthier snacks that fit your personal calorie requirements and dietary needs can help your overall healthy eating strategy.

50 calorie snacks with some protein

Protein offers the dietary advantage of making you feel full for a longer time period. It helps regulate blood sugar by stabilizing it. And, in order to maintain blood sugar levels, it is not necessary to consume a large amount of protein. The portions below will often be just enough to keep hunger pangs away by preventing drastic drops in your blood sugar levels.

1 slice of 2% milkfat American cheese
1 oz. of lean turkey
1/2 cup skim milk
1/2 cup 2% cottage cheese
Laughing cow cheese wedge
1 oz. flank steak
1/3 cup garbanzo beans
3 oz. Dannon Greek yogurt
3 Tbsp. egg whites
1 oz. chicken
50 calorie snacks to satisfy your sweet tooth
While there’s nothing unusual about having a sweet tooth, most people know that this can get out of control. Knowing the portion sizes that can satisfy your sweet tooth without ruining your waistline is important for your sanity and health. The ten options below will help your cravings and keep your trim.

1 fig bar
5 jelly beans
12 M & M candies
1 vanilla Snackwell cookie
1/2 of a low fat 100 calorie ice cream sandwich
2 Hershey kisses (more ideas for chocolate cravings)
coffee with 1 tsp. sugar and 2 Tbsp. half and half
2 marshmallows
diet root beer float made with diet root beer + 1/4 cup ice cream
1/4 cup frosted mini wheats
Fiber rich snacks to fill you up
Fiber has so many health benefits for so many medical concerns. One of the key benefits of fiber is that is fills you up-we say it offers satiety. If you feel full, then you will theoretically be less inclined to keep eating. Obviously, feeling full is great while you are trying to shed some pounds or manage weight.

12 baby carrots
1 cup watermelon
10 dill pickles
1/2 grapefruit
15 grapes
1 cup cantaloupe
15 cherry tomatoes
1 cup light popcorn
1/2 oz. melba wheat toast crackers
1 large chopped pepper
Enjoy this list to meet your snacking goals along with rounding out your dietary requirements.
Sue Rose is an IL licensed dietitian/nutritionist providing counseling to both corporations

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Some Food Pairings That You Need To Avoid

Can Fruits be eaten with or after a meal? which proteins can be combined with starchy foods? DO some food decrease your digestive rate? Are there some food combinations to avoid?

These are a few questions that I will attempt to address in this article. I have also described the reasons why a few food combinations are beneficial and why some of them must be strictly avoided.

Before understanding the rules regarding the best and worst food combinations, let us define every food category:

Starchy foods: Pasta, bread, cereals, grains, potatoes/ sweet potatoes, winter squashes or pumpkin
Non-Starchy foods: Asparagus, cabbage, cauliflower, cucumber, onions, brussels sprouts, artichokes, broccoli, celery, eggplant, mushrooms, leafy greens, peppers or zucchini
Proteins: Chicken, beef, eggs, fish, seeds, nuts, beans, legumes or soy products like tofu.
Fruits: Includes all the acidic, less acidic, sweet fruits and melons
Lets look a few food pairings or combinations that have to be avoided:

1. Latte and a croissant:

This breakfast combination consists of processed foods like croissant, which lacks fibre. This combination spikes the blood insulin levels and can lead to a serious sugar crash. It further decreases the energy production in the cells and allows the liver to store the excess calories as fat instead of using them as fuel.

As an alternative, it is better to include a whole-grain English muffin and a Black coffee in your breakfast. This combination is rich in fibre and low in fats. The caffeine in the black coffee will help the cells burn fat faster, while the whole grain muffin will cause a slow release of energy.

2. Fruits with a meal:

Fruits are a rich source of sugar and can break down at a faster rate compared to a heavy meal, which consists of meat, vegetables, starch etc. This leads to a fermentation reaction in your stomach and causes many digestive issues.

Similarly, combining some fruits with dairy can lead to bloating. Avoid eating citrus fruits with milk, however, you can eat dates and milk. Fruits must be consumed individually, and not with any other foods. The best time to eat fruits is in the mornings, on an empty stomach, with a glass of water, as it helps in detoxifying your system. You can also indulge in a fruit as an afternoon snack rather than reaching for those chips!

3. Dairy products with meat, fruits or vegetables.

Milk needs to be consumed alone. You can use a few spices like cinnamon and cardamom to enhance the flavor of milk. Avoid using milk with sour foods. The acidic nature of these fruits curdles the milk in the stomach and can lead to many digestive problems. You can eat dates and milk.

Dairy products like cheese and yoghurt with fish, eggs, beans, meat etc., must not be combined together.

On the other hand, clarified butter or ghee can be used for cooking vegetables as it displays similar properties as cooking oil.

4. Beans with dairy, eggs, fish, meat or fruit.

Though beans are very beneficial and product vital micronutrients like Iron and magnesium, they contain a high quantity of soluble fibre, which can lead to flatulence. Combining this food product with meat, eggs or dairy can become very difficult to digest and can lead to bloating.

Instead pair beans with nuts, other beans, vegetables or lentils. These need to be cooked well to aid in digestion.

5. Melons with other foods:

Melons must always be consumed on their own or not consumed at all. They MUST NOT be combined with dairy, grains, fried foods, eggs or starchy foods.

Hence, in summary, some of the food combination rules are as follows:

1. Foods that CAN be combined:

• Starchy foods can be combined with the non-starchy items

2. Foods combinations that MUST be avoided:

• Starchy foods and proteins

• One form of protein with a different form

3. Some foods that NEED TO BE EATEN ALONE

• Melons

• Dairy

These rules are based on the fact that all different categories of foods are digested at different rates and generate different by-products. For instance, the starchy and non-starchy foods can be combined together since they can be digested at the same pH level; while starches and proteins are digested at different pH levels.

Also, some foods like fruits are digested faster than proteins, and hence need to be eaten separately. If combined, it can overload the digestive system and decrease its efficiency.

Let’s look at one example of an ideal food combination:

Breakfast: You can include a fruit bowl with bananas, berries or grapefruit
Mid-morning snack: A whole-grain toast with avocado, or scrambled eggs or veggies. (DO not add cheese since 2 proteins must be avoided and also dairy is eaten separately). You can have a cup of black coffee.
Lunch: A tofu or chicken salad with veggies like lettuce, peppers etc. You can also use a vinaigrette or olive oil dressing on the salad.
Afternoon/Evening Snack: You can include a fruit like apple or pear. It should be 2-3 h before your dinner
Dinner: Brown rice with any one protein of your choice.
These food combinations are based on the ancient Ayurvedic theories regarding which foods work best. Though, not all the rules can be practically followed, you can always try your best to incorporate a few of these rules in your daily lives. Remember to include a large variety of foods in your diets to derive the maximal amount of nutrients.

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Organic Search Engine Optimization For Local Business Owners

I have been online marketing for over a decade and I have seen first hand the changes that have occurred especially with regards to Google and their algorithm updates and I’m sure that many of you will be running scared of how to optimize your website or blog anymore.
There is a lot of talk about Search Engine Optimization, however not so much about Organic Search Engine Optimization itself. So, I want to tackle that subject first. So, what precisely is Organic Search Engine Optimization?
Organic Search Engine Optimization is much like regular Search Engine Optimization event because it is the procedure of optimizing the design of your website so that search engine results, after paying attention to your content, utilizing your prepared list of keywords. The search engine will rank your website higher in the non-paid or natural listings. You will often see these appear below the paid ads at the top of the page on Google.
Organic Search Engine Optimization often referred to as Natural Search Engine Optimization, has a slight distinction from normal Search Engine Optimization in specific aspects however the focus here, is to work towards getting the best ranking in Natural search engine results.
If you are new to this area of Website Optimization it may be worth your time to invest some money with a Small Business SEO Specialist. They will initially carry out a Website review for you usually Free of Charge then they will create a report detailing the areas that they believe need attention in order to improve your position. You should find the costs reasonable and better yet it gives you the chance to learn a little and focus on your own business rather than trying to learn several new methods at the same time, its just not worth your time, in my opinion.
Your chosen SEO team will assess your website thoroughly to see how best to enhance your website’s capacity. They will then try to determine any technical issues which could pose a problem and stop your website being indexed properly during the Organic Search Engine Optimization process.
One of the methods they will no doubt wish to address is to find the optimum low competition keywords or phrases which you could target and realistically win for yourself in order to rank for and therefore improve your flow of visitors.
Keyword analysis must be genuine however, it must look natural, otherwise you end up with a non sensical sentence. You should work your long-tailed keywords into a paragraph and contain the usual content thereafter. It should include details about the function, services and products provided through your website. It must also remain aligned with your goals for marketing your website (getting extra traffic). This is trying to get the best Organic Search Engine Optimization influence possible from the search engines and end users.
Some Organic Search Engine Optimization experts will offer you a list of target keywords and phrases that have been ranked previously showing you how commonly they have been used by Internet searchers in the past.
Organic SEO starts with picking the right Title and Meta tags, development of on-page text with focus on content and design, and after that is complete you can begin to build your internal links which will go back and forth within your web pages linking Articles with other pages or content so that your visitors can find their way around. If guide is followed by yourself or your team, keyword importance and correct page formatting will increase your natural ranking.
Many SEO companies still like to manually submit websites to the various search engines individually, but this is not an essential step and I don’t believe that manual submission is any more effective than automated submission. I think automation wherever possible can help get the job done more effectively freeing up time to carry out other Organic SEO activities.
Your SEO Firm must rely on creating ethical link structure techniques, not only to safeguard the security of your rankings but to permit your site descriptions to be positioned under the ideal directory site and classifications. Ethical Organic link structure will help your website users to be able to find just the right resource on your website.
Once your SEO Team has got you this far, it would be easy to think that you have finished but unfortunately the optimization of your website and its standing in the search engine rankings does not end there. You or your SEO Team will need to continually check to ensure your website maintains of improves its position in the rankings and that there are no errors that may appear on your website like broken links etc.
One of the key tools that you or your SEO Team will no doubt do is to set up Google Webmaster Tools to ensure that you take advantage of your free Google My Business Listing as well as submit a Sitemap for your website, this will help the search engines to crawl your website to rank it. Using their webmaster tools can also give you some insight to what is happening what pages have been indexed and to see if any problems have occurred.
In business, online and offline, local business must have a website presence, they must also have a social media presence too in order to improve their standing in the community as well as their branding. But the problem most business owners face if that they don’t always have the time or the expertise to properly manage their business website and social media campaigns whether they have one or not presently.
With my background and experience, I decided to set up my own Digital Marketing Agency for this same reason, small business owners need to outsource their SEO requirements and let these digital agencies take over their social media management and then report back every few weeks with reports of what has been done and what has changed.
A typical fee for such management is likely to be anywhere from $300 for a small scale set up to $2,000 for a much larger presence so each set up is likely to be different.
For your ongoing SEO needs, once again it depends really what level of cover you are going to need, it maybe possible to bring everything under one team so the work is properly coordinated and managed effectively allowing you to focus on your main business interests.
What is expected of every SEO Management Team is regular updates and meetings, with clear concise reports on what is happening.
We, ourselves at PixelDigitalAgency.UK only deal with the smaller firms, we can create Fantastic Mobile Friendly Websites which load fast, yet another area of concern for many of the older websites. Then people are accessing the websites using all manner of mobile devices, Smartphones, Tablets, small laptop and desktop PC’s so your website must be able to be seen across the range of devices. We can do this using our new software, so whatever your area of expertise we can accommodate you.
Organic Search Engine Optimization aims to assist you generate more visitors than you were getting previously, so that your prospective sales will be made the most of in the process. You need to avoid illegal practices and favour Organic Search Engine Optimization more because:
1) Unscrupulous Marketing practices (often illegal or at the least dubious) will never last and will not reflect well on you. There are no shortcuts!
2) Organic Search Engine Optimization does work when done in the right way.
3) Organic Search Engine Optimization does not hurt the search engines, so build it correctly and reap the rewards knowing it has been set up properly.
4) Organic SEO is firmly set in the camp of doing things correctly and to using best practices that have been accepted by most of the Internet world.
Organic SEO requires many tools and pieces of software in order to run, manage and monitor what is happening to their campaigns, these all cost substantial amounts of money on a monthly basis for many, which would most likely be prohibitive for most small business owners, so doesn’t it make sense to farm out this activity local digital marketing agency?
How do you select a suitable local digital marketing agency?
Well, I would say just as you would with any other business out there, location is almost irrelevant because the internet is so widespread and the connections via skype help too because you can look and listen to what the agents are saying and how they look. I say this because I’ve had articles in the past from people who were not natural English speakers, but when the articles came back I had to scrap some altogether and re-write the rest it was a total waste of my time and money so, it’s an important point to remember.
Cost. is an important factor too and so is value for money, so think it through, ask yourself if you feel that you are getting what you pay for?
Time. Things do take time in the SEO world, if you are promised overnight rankings, I would be wary and be asking exactly how, in my experience fast rankings are usually short lived.
Contracts. A contract will outline what you can expect what is going to be done and for what price. Plus, it will protect you if things go wrong which they can from time to time, but you need at least some form of get out clause. I would expect an initial contract should be from 3 to 6 months with the option of continuing afterwards if things are going well.
Information.
Obviously, when you meet after agreeing on a contract you are going to be asked for information about yourself and your business, including this like do you have a list of keywords prepared? Together with a run down on your business, dealings services etc, etc.
It will take a while before you get acquainted with your new partnership and like all partnerships honesty and integrity are paramount to its success. Be open to suggestions and outlook and don’t be afraid to ask any questions. If you think that things are not working well for you speak up and find out why, if your SEO company has made an error give them time to correct it but monitor them very closely. You can always renegotiate the fee if you are not satisfied.
But above all, don’t worry, most Local Digital Marketing Agencies maintain a healthy and stable customer base for several years.

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