Healthie Beach Trip Snack: Avocado, Corn and Black Bean Salsa

This weekend, I went to the beach with some of my dearest college friends, and it reminded me how long it had been since I spent time on the Gulf. While I made a day trip or two to Emerald Isle and Atlantic Beach back when I visited Ben where he was stationed in Jacksonville, N.C., it had been about 2 and a half years since I had been to the beaches I grew up going to in Florida, It was so nice to be back!

The houses we were staying in were so unbelievably nice, and more importantly, stocked with cookware and basically every kitchen essential. So, rather than spending money going out several nights in a row, my friends and I had all agreed to pack things to eat and cook at the house. While the daiquiris and Parmesan garlic oysters I ate meant that I was hardly "good" all weekend, I did take the opportunity to bring a few healthy items to eat like those chicken Caesar wraps, my favorite "No Pudge" Fudge Brownies, fresh fruit, veggies and dip, and some granola bars.

The most satisfying snack while on the beach though, was the black bean and corn salsa that my roommate Caroline had made for all of us. It was SO delicious with Baked Tostitos (and a beer or two, I'll admit...). A few of us could barely stop ourselves from eating the whole bowl before the rest of the group got to have some. Here is a recipe based on what I think was probably in Caroline's, and based on some of the other recipe's I've seen around online.

Black Bean Salsa:

• 2 15 ounce cans black beans, drained.
• 1 17 ounce can of whole kernel corn, drained.
• 1 red bell pepper, chopped.
  
• 2 large tomatoes, seeded and chopped
  
• 1 large avocado, chopped.
• 2 T olive oil
• 1 T red wine vinegar
• cilantro (optional - personally I'm not a big fan and would prefer it without!)
  
• Salt, pepper, and juice of one lime.

You definitely need to make some of this at some point during our last few weeks of summer, and enjoy with baked tortilla chips and a light beer for a relatively healthy, completely tasty snack. I also thought this Watermelon Salsa recipe from Eating Well looked good, although I would probably add some cucumbers in to this one. Any other ideas?

Recent healthy finds and favorites

I think anyone who watches what they eat goes through phases filled with new ideas and snacks they discovered recently. I think there's also always that re-discovery phase too... you know, when you finally rediscover why you loved a food or flavor that you burnt yourself out on a couple months prior.

So, here are some of the things I've been eating and craving lately. Some aren't that revolutionary by any means, but I just think it's helpful to see what other healthy people are eating because it inspires me to switch it up. I hope some of these give you some new ideas, too :)

• Cantaloupe and cottage cheese: Such a classic... I've always LOVED melon more than any other fruit, and cottage cheese is rich enough that it makes eating fruit feel more indulgent than just biting into an apple. If you're getting burnt out on snacking on fruit - put some cottage cheese on top and see what you think. (1 cup of melon is 1 point, 1/2 a cup of fat-free cottage cheese is about 1 point too.)
  

• Diet lemonades from Chick-fil-A: A large (and I mean large) sized diet lemonade is only 30 calories. It's really tasty, and can really curb my craving for other snacks in the afternoon.

• Wine and cheese crumbles: I actually saw my friend Libby crumble up cheese to eat while sipping wine once, and it inspired me to find a healthy way to enjoy cheese with my wine, since it is by far one of my favorite, favorite things. Instead of braking off cubes or slices of your favorite cheese, breaking it up into crumbles allows you to "taste" the cheese as you sip, rather than chowing down larger portions as you go. It worked really well for me!
  

• Chicken Caesar wraps: Kind of like these chicken pesto wraps I wrote about. Wrap up some mixed greens, a bit of shredded Parmesan and some chicken in a whole wheat tortilla and put some low fat Caesar on the side for dipping. Extremely flavorful and satisfying.
  

• Biscotti: I rediscovered how satisfying biscotti is, when I was frequenting GreenBerry's for latte's while packing for the move. Nonni's Biscotti is in grocery stores, and each one is 2 points.

• Roasted green beans and peppers: This is my new favorite combination of roasted vegetables for small meals, side dishes or snacks. Get a package of pre-washed / trimmed french cut green beans and slice up some red bell pepper, drizzle sparingly with olive oil and add salt and pepper. Roast in the oven at 400 until slightly charred or roasted. I use frozen green beans and peppers and to me it's just as good, and super easy.
  

• Good old lean cuisines: An oldie, but goodie. I've certainly gotten tired of lean cuisines in years past; both of eating the same meals over and over again, as well as becoming painfully aware that the meal is over as soon as the tray is empty. While generally I do best when I can look forward to several low-calorie meals and snacks throughout the day, there's something to be said for sitting down to a meal. Lean cuisines may not be a hearty meal for some, but for someone dieting, they are just right if you are craving some pasta or a real entree.
  

Anyone have any other ideas? Anything that's helping you push through cravings lately?

You should make this white pizza. Wow.

I have a new favorite meal... and it's only 3 Weight Watchers points.... and it's delicious.

The secret is a low fat / high fiber small tortilla as the crust. I bought the 6 inch garlic and herb tortillas from La Tortilla Factory. Each one is ZERO Weight Watchers points, since they're just 50 calories, with 6 grams of dietary fiber a piece.

Here's a look at what you're getting:

Pesto. Goat cheese. Feta. Mozzarella. Artichoke hearts.
Mmmm.......

Here's what you do:

1. Place the tortilla on a cookie sheet lightly sprayed with cooking spray, and place in the oven to toast at 375 for about 4 minutes. (You need to give the tortilla a little bit of a head start on getting crispy).
2. Remove the tortilla from the oven and spread about 2 teaspoons of jarred store-bought pesto, or however much you need to cover the tortilla. (I used the pesto I had left over from using it in the crust of my beloved Italian Tomato Tart!)
   
3. Sprinkle about 1/4 of a cup of white cheeses on top of the pesto, using reduced fat varietes when possible. I used a mixture of part skim mozzarrella, reduced fat feta, and goat cheese. Any of these by themselves would be delicious.
   
4. Chop about 1/4 cup of canned, quartered artichoke hearts so that they're bite-sized, and sprinkle on top.
5. Return the mini pizza to the over for about 4 more minutes.

At 3 WW points, really you could have this as a snack, or you could put some sliced chicken breast on there to make it a little heartier. I was just using what I had in the pantry (the artichokes), but you could use diced roma tomatoes, mushrooms, fresh spinach, prosciutto, onions, etc.... I can't wait to try it with more toppings!

An Ode to Sensible Snacking: Meeting your bad habits head on

OK, this is going to seem like a totally neurotic post... but I'm unveiling my weird snacking habits with the hope that this will be helpful to some people!

Avoiding cravings and finding out how to control bad habits is such a victory if you're dieting. And I think many would agree that only 25% of avoiding temptation is willpower. The rest is often just meeting cravings head on by knowing what your weaknesses are and coming prepared.

I have come to realize that I gain weight when a change in my routine occurs because I don't know how to anticipate when I'll want a snack. The same reason so many college students gain that "freshman 15" (and by so many I mean myself included) is what made me gain weight when I moved to D.C. Not only was I in a new city - with lots of great new restaurants to try - but it was the beginning of the 9 to 5 work schedule: an entirely different environment, with new stresses and tempting activities that would make me want to give in. So, after many years of adjustments and new situations that have made me put on a pound or 10, I feel like I'm getting the hang of understanding when I crave foods most, and learning what low calorie snacks actually satisfy my cravings so that I can stave off the need for bad food that's constantly calling my attention.

Here are some of my own observations about the way I eat, and what helps me avoid eating something I shouldn't. It may not work for other people, but it may help you learn more about how you eat!

• I have a bad history with controlling my portions. This is particularly bad since I am someone who views a snack as a mental break. Maybe all I really need is to just stop what I'm doing and walk around for a minute to take a break, but unfortunately that usually involves walking to the kitchen.... So, I know now I need to be prepared with lots of little snacks throughout the day, and that I have to come up with snack ideas that are low enough in weight watchers points that I can stay within my range.
  

• For instance, I know I need a snack at around 11 in the morning. I don't know why, but it always happens, and often times I'm craving something salty (perhaps as an antidote to all the sweet coffee and breakfast in the morning?) So, I've started making it a point to have snacks around that are about 2 weight watchers points for this occasion - just a little something to get me through the rest of the morning for a light lunch later.
  

• I drink water all day, and I mean all day; I probably drink about 8 glasses of water throughout the work day alone, so I've learned to keep the Nalgene at my desk constantly filled.
  

• I will almost always prefer something warm and savory for lunch. Otherwise, a sandwich or cold salad can feel too much like diet food. And we all know that when you're not reall feeling what you brought for lunch, you're more likely to a) spend money going to get something else, and b) break the calorie bank by eating somehting you shouldn't. Not to mention warm food just feels more like a meal and is more filling in my opinion (haven't they shown that in a study somewhere, or did I just make that up?) Anyway, I usually make lunch a 4 point meal/snack that can be something I made at home and is easily reheated.
  

• After this savory lunch, I usually want a Diet Coke or a Fresca. I now keep a 12 pack of each in the cabinet of my cubicle so that I don't waste money on vending machines during the work day.
  

• I always want something sweet mid-afternoon, and it's best if I can satisfy that in only a point or 2. Sometimes fruit will satisfy this, but let's be honest, a lot of times I want this to be a chocolate flavored carb.
  

• And then I start getting hungry right at the end of the work day. Another 2 point snack will usually tide me over, and helps get me through a work out session or errands until I can eat a small meal later. Otherwise I head straight home for something savory for dinner and won't go do what I need to. I've found that going ahead and eating a little something before I leave work means I'm less likely to over eat when I do eat dinner later, and it helps me be productive without rushing through work at the end of the day, or blowing off exercise and errands just so I can go eat.
  

• When I do get to dinner, I generally want a real meal. It's the same thing that I encounter with lunch - I can't just eat a salad and feel satisfied. So I have to think of really filling, warm and savory meal ideas that are low in fat, but tasty enough to keep me from making a big bowl of pasta instead. Most of the dishes I post on this blog will fall into this category!
  

So, given some of the needs I know I have throughout the day, I make food for my main meals that is full of flavor, but low enough in fat and calories that I can afford some good snacks throughout the day. A lot of the meals I post about generally fall between 4-6 points so that I have room for some 2-3 point snacks. So, here are some of my favorite snack ideas, and I'll try to write a post that rounds up my favorite meal ideas, too!

Some good salty or savory 2-3 point snacks:

• one hard boiled egg is 2 points

• a Morningstar veggie patty (southwestern black bean and regular garden veggie are both delicious! - 2 points)

• 100 calorie pack of almonds
  

• about 24 of those new Special K crackers I was talking about is 2 pts.
  

• 5 mini cubes of light Laughing Cow cheese (1 pt), spread on approximately 7 Rosemary and Olive Oil Triscuits (2 pts.)

• 1 serving of light soup (roughly half a can, I like Progresso's line of Weight Watcher's friendly soups.) - 1 pt.
  

• about 3/4 cup of this roasted edamame salad, or just a good serving of steamed edamame by itself (about 2-3 points)

• about 1/2 cup of this lentil salad for 2 points, or double the serving for a small meal.
  

• 1 chunk of cheese (usually 2-3 points if you don't go overboard)
  

Some good sweet 1-3 point snacks (perfect for that late afternoon craving):

• Chocolate Vita Top (1 point and they are GOOD! 18 seconds in the microwave, and then toasted a little)

• Weight Watchers Caramel Snack Cakes (1 pt. They're tiny, but even if you sneak another, still totally affordable in a diet for 2 points.)

• 1.5 cup of mixed fruit salad (blackberries, strawberries and diced pear, OR honey dew and cantaloupe mix have been my favorites lately. 1 cup of strawberries is 1 point, for instance.)

• 1 slice of low-calorie bread, 1 Tbsp Nutella is around 3 points. Just be careful that your spoon doesn't keep going in the jar for more... you'll rack of calories fast that way. I generally can't be trusted with Nutella around.)

• A small bunch of grapes, and 5 cubes of that light Laughing Cow cheese.
  

• And finally, my favorite 3 pt. dessert: Strawberries over angel food cake (slice strawberries, add splenda, and mash it all so that it turns into a juicy sauce. pour about 1/2 cup of this mixture over 2 thin slices of angle food cake (I get pre-sliced from a grocery store bakery section so its easier for portions and so I can read the nutrition facts).
  Add a dollop of fat-free Cool Whip for a delicious strawberry shortcake taste. You should double check the nutrition facts of the cake, and recalculate on your own to make sure you're not going overboard, but I account for 2 points from the angel food cake I use, and about 1 point for the strawberries and tbsp. of Cool Whip if it's fat free. IT IS DELICIOUS, and leaves you feeling like you had a real dessert instead of just a bite. I probably should write a whole post on this one!

Does anyone have any other good snack ideas?

Finally, a solution to portion control for almonds, and some other store-bought snacks

Who remembers my disastrous experience with the cinnamon sugar almonds I bought at Trader Joe's ?

(My friend Erin is probably the only one raising her hand right now, by the way. Mainly because:

1. She loves those almonds too
   
2. She actually checks my blog every day.)

Well, in case you didn't read that post, the disaster occurred - not because the almonds were not good - but because they were TOO good. And apparently I have no portion control when it comes to nuts.

So imagine my delight when I saw these bad boys in the grocery aisle:


I was so excited! I've known for a long time that nuts can be a healthy part of any diet, I just didn't know... errr.... how to keep them within the "healthy" restrictions when they were in my own pantry. I've always said I would love to buy a pack of nuts that were individually packaged in reasonable portions, and so now here comes Blue Diamond to the rescue with the 100 calorie pack. Not only does this make it easier for me to portion appropriately for snacks, but the pack is so easy to grab and take to work. And right at 100 calories, each pack is 2 weight watchers points - definitely workable in to any diet...

Speaking of Blue Diamond - my mom just mentioned that she had tried a new type of cracker they make, that's made from nuts and rice. They're called Nut-Thins and she told me that 16 crackers were 130 calories. By looking at their web site it looks like they have versions in plain almond, plain hazelnut and now fun flavors like cheddar cheese and cool ranch. I had made a point to look for the brand in my grocery store after my mom raved about them, but I couldn't find them. Let me know if you have tried them too and how they are!

One snack on the cracker/cookie aisle that I have tried lately was the new Special K brand of crackers - and let me just say I was pleasantly surprised! I bought the multigrain version, and they were delicious. They have a sweetness to them and kind of remind me of those "honey braided pretzels" that Snyder's makes. My sister will know what I'm talking about - we both love those pretzels... Anyway, the Special K crackers are delicious, and just like the Nut-Thins, they're incredibly sensible. Twenty-four crackers (about the size of Wheat Thins) is 120 calories, or 2 weight watchers points.

Like a lot of people, carbs are kind of the enemy for me. Not because of their nutritional content, but because they're just so addicting to me that I can't control my portions. So if you've got a good idea for a snack that's tasty and healthier than your normal alternative - please share!