Tips Sederhana Hindari Jerawat

Duuuuh,,,,,,bete dech klo udah ada jerawat 1 aja nongol di wajah, apalagi kalo di hidung, ampun dweeeeh, ganggu banget!!

So, gimana donk supaya tu jerawat kagak eksis lagi di wajah lo ?? Simak nih tips sederhananya......

Kagak ada asap kalo kagak ada yang kentut, eh maksudnya kalo kagak ada apinya. Maksud lo?? Ya elah, peribahasa gitu doank lo kagak ngarti?? SD lu di Johannesburg yak??

Maksudnye,,,,jerawat tu kagak sim salabim muncul gituh, tapi ada penyebabnya, antara lain:
1. Adanya sumbatan di pori-pori kulit oleh sebum yang berubah menjadi padat
2. Peningkatan produksi sebum akibat pengaruh hormonal, kondisi fisik, dan prikologis. Jika disertai sumbatan di muara kelenjar sebasea, aliran keluar sebum akan terbendung
3.  Peningkatan populasi dan aktivitas Propionibacteri acnes karena bakteri ini terdapat di bawah muara kelenjar sebasea dan suka makan lemak sebum
4. Reaksi radang akibat serbuan sel darah putih ke sekitar kelenjar sebasea yang sudah mengalami bendungan dan akhirnya pecah. Isi lemak sebum tumpah ruah ke dalam jaringan kulit jangat atau dermis, dan dianggap benda asing sehingga memancing serbuan sel darah putih ke tempat tersebut

Uppss.....jangan panik, sebelum jerawat nyantol di wajah lo, mulai dech lakukan hal-hal sederhana berikut:
1. Bersihkan muka dari kosmetik sebelum tidur
2. Hindari makanan manis dan berminyak
3. Perhatikan gizi agar seimbang, konsumsi cukup vitamin C dan Vitamin E
4. Hindari penggunaan kosmetik yang berminyak
5. Berikan kulit perlindungan dari sinar matahari terutama pada musim panas
6. Jangan begadang
7. Jangan biarkan kotoran dan debu tinggal di permukaan kulit
8. Bersihkan dan rawat kulit wajah dengan tuntas

olahraga yuuuuk! (part 2)

yuuuk ah lanjut lagi ya,,,,,

4. YOGA

a. Lebih feksibel

Manfaat ini yang paling langsung terasa. Mungkin di awal latihan Anda belum mampu menyentuh ibu jari kaki saat melakukan gerakan backbend. Namun, jika terus berlatih, tubuh secara perlahan mulai terasa lebih fleksibel dan Anda akhirnya bisa menyentuh jempol kaki. Anda juga bakal mendapati nyeri dan pegal-pegal hilang.

b. Lebih kuat
Otot yang kuat bikin Anda terlihat lebih menarik. Otot juga menjaga tubuh kita dari penyakit seperti artritis dan nyeri punggung serta mudah terjatuh pada lansia. Membangun kekuatan lewat yoga, Anda menyeimbangkannya dengan fleksibilitas.

c. Memperbaiki postur
Tahukah Anda, kepala kita seperti bola boling yang besar dan berat? Butuh keseimbangan bagi tulang punggung dan otot-otot punggung untuk menyangganya. Bukan mustahil jika Anda merasa kelelahan. Masalahnya ada pada postur yang buruk. Yoga bisa memperbaiki postur dan mencegah nyeri, kelelahan, dan jugaartritis gara-gara postur yang buruk.

d. Melindungi persendian dari rematik dan artritis
Setiap kali beryoga, Anda melatih persendian bergerak dalam jangkauan penuh. Ini berarti Anda mencegah penyakit artritis degeneratif dengan “memeras dan merendam” daerah kartilage yang jarang digunakan. Kartilage seperti spons yang menyerap nutrisi hanya ketika cairan dikeluarkan. Tanpa latthan, jaringan itu akan lapuk dan meninggalkan tulang tanpa bantalan.

e. Melindungi tulang punggung
Ruas-ruas tulang belakang sebagai peredam kejut antartulang belakang juga butuh dilatih. Jika rajin berlatih backbend, forward bend, dan twist, Anda menjaga ruas-ruas tulang belakang jadi lebih fleksibel.

f. Mencegah osteoporosis
Sudah banyak penelitian membuktikan bahwa latihan beban memperkuat tulang dan menghalau osteoporosis. Banyak postur yoga yang mengharuskan Anda mengangkat beban tubuh sendiri. Pose downward atau upward facing dog membantu menguatkan tulang lengan yang rentan kena osteoporosis. Yoga juga baik meningkatkan kepadatan tulang belakang.

g. Melancarkan peredaran darah
Yoga melatih Anda rileks. Latihan rileksasi itu membantu sirkulasi darah, khususnya di tangan dan kaki. Yoga juga membantu oksigen untuk masuk ke dalam sel. Pose twist baik untuk membawa darah ke organ-organ dalam dan mengalirkan ke luar setelah pose itu selesai. Pose headstand, handstand, dan shoulderstand membantu membawa darah dari kaki dan panggul ke jantung dan dari situ dipompa ke paru-paru, sehingga mendapat oksigen segar. Yoga juga meningkatkan kadar hemoglobin dan sel darah merah yang membawa oksigen ke jaringan.

h. Membersihkan limfa
Ketika berkontraksi dan meregangkan otot, menggerakkan organ-organ, Anda meningkatkan pembersihan limfa, cairan yang kaya akan sel kekebalan tubuh. Ini akan membantu sistem limfatik memerangi infeksi, merusak sel-sel kanker, membuang racun-racun dari produksi fungsi selular.

i. Melindungi jantung
Olahraga aerobik bagus untuk melindungi jantung. Meskipun bukan termasuk aerobik, jika melakukan yoga, Anda meningkatkan detak jantung sampai ke tingkat aerobik. Walaupun yoga tidak meningkatkan detak jantung yang dapat memperbaiki fungsi kardiovaskular, penelitian menemukan bahwa latihan yoga menurunkan tingkat jantung istirahat, meningkatkan stamina, dan memperbaiki asupan oksigen maksimum ketika olahraga. Ini nilainya sama dengan olahraga aerobik.

j. Menurunkan tekanan darah
Ada baiknya Anda mencoba yoga jika menderita hipertensi. Dua penelitian hipertensi dari jurnal medis Inggris The Lancet, membandingkan efek pose savasana dengan hanya berbaring di sofa. Setelah tiga bulan savasana disebut menurunkan tekanan darah sistolik sebanyak 26 poin dan 15 poin pada tekanan diastolik.

k. Menjaga memori
Yoga menurunkan kadar hormon kortisol. Normalnya kelenjar adrenalin mengeluarkan kortisol sebagai respon pada keadaan krisis akut yang kemudian secara temporer mendorong fungsi kekebalan. Jika kadar kortisol tetap tinggi setelah krisis berlalu, itu dapat menggerogoti kekebalan tubuh. Peningkatan kortisol temporer memang membantu memori jangka panjang. Namun, jika terus-menerus, kortisol tinggi mengganggu memori dan menyebabkan perubahan permanen pada otak. Kelebihan kortisol itu terkait dengan depresi, osteoporosis, tekanan darah tinggi, dan resistensi insulin.

l. Mendatangkan kebahagiaan
Penelitian membuktikan bahwa latihan yoga konsisten memperbaiki depresi, meningkatkan kadar serotonin, dan menurunkan kortisol. Richard Davidson dari University of Wisconsin, AS, menemukan bahwa kortek prefrontal kiri terlihat meninggi pada orang yang bermeditasi. Penemuan itu mengorelasikan kadar kebahagiaan yang lebih tinggi dan fungsi kekebalan tubuh yang lebih baik. Kadar lebih tinggi ditemukan pada pencinta yoga yang sudah bertahun-tahun berlatih.

m. Menurunkan berat badan
Jangan malas bergerak dan jangan rakus. Begitulah sebenarnya prinsip menjaga berat badan sehat. Yoga dapat membantu kita melakukan kedua prinsip itu. Latihan yoga membantu Anda bergerak dan membakar kalori. Sisi spiritual dan emosi yoga mendorong Anda untuk melihat masalah makan dan berat badan lebih dalam. Mungkin yoga akan memberi inspirasi Anda untuk menjadi orang yang lebih sadar saat makan.

n. Menurunkan gula darah dan kolesterol jahat
Yoga menurunkan gula darah dan kolesterol jahat, sekaligus menaikkan kolesterol baik. Pada diabetesi, yoga membantu mengontrol gula darah dengan menurunkan kortisol dan kadarhormon adrenalin, menurunkan berat badan, dan memperbaiki sensitivitas pada insulin.

o. Meningkatkan kecerdasan
Satu komponen penting yoga adalah fokus pada keadaan sekarang. Penelitian menemukan bahwa latihan yoga teratur memperbaiki koordinasi, reaksi, memori, dan bahkan nilai IQ. Orang yang berlatih meditasi transendental mampu memecahkan masalah, mengolah informasi lebih baik karena mampu berkonsentrasi, dan tak mudah terganggu masalah lain.

Menurunkan berat badan dengan konsumsi beras merah, benarkah?

"Nur, kamu kurusan sekarang ya........."
"Nur, baju kamu keliatan jadi longgar gitu, diet ya?"
"Nur, kamu langsingan sekarang, makan obat apa?"
"Nur, kamu olahraga apa sekarang?"
"Nur, kamu pake program diet apa?"
"Nur, kamu cantik dech hari, dan aku suka......." *klo yang ini selftalk gw aje, kayak lagunya Lobow hehehe*

Dari semua pertanyaan tersebut, jawaban gw cuman satu,"saya makan beras merah aja kok........."
Padahal gw sendiri juga gak tau apa beneran beras merah bisa bermanfaat buat diet ato gak. So, mari sama-sama kita cari tahu, apa sih manfaat si beras merah ini........

Menurut dr. Samuel Oetoro MS, SpGK, pakar gizi klinis dari MRCCC Siloam, beras merah mempunyai kandungan vitamin B1, B6, dan B12 yang tinggi. Sebagaimana diketahui, vitamin B merupakan kunci untuk pembentukan energi bagi tubuh manusia.

Selain itu, kata Samuel, beras merah mempunyai kandungan serat lebih tinggi dibandingkan beras putih. Manfaat dari serat tersebut di antaranya untuk mengganggu penyerapan gula dalam karbohidrat, serta mengganggu penyerapan lemak yang masuk bersama makanan sehingga akan lebih menyehatkan.

Dalam beberapa literatur dikatakan, unsur gizi lain yang terdapat pada beras merah adalah fosfor (243 mg per 100 gr bahan) dan selenium. Selenium merupakan elemen kelumit (trace element) yang merupakan bagian esensial dari enzim glutation peroksidase. Enzim ini berperan sebagai katalisator dalam pemecahan peroksida menjadi ikatan yang tidak bersifat toksik.

Peroksida dapat berubah menjadi radikal bebas yang mampu mengoksidasi asam lemak tidak jenuh dalam membran sel hingga merusak membran tersebut, menyebabkan kanker, dan penyakit degeneratif lainnya. Karena kemampuannya itulah banyak pakar mengatakan beras merah mempunyai potensi untuk mencegah penyakit kanker dan penyakit degeneratif lain.

Zat besinya juga lebih tinggi, membantu bayi usia 6 bulan ke atas yang asupan zat besinya dari ASI sudah tidak lagi mencukupi kebutuhan tubuh.

Healthy Lifestyle

Nah, ternyata memang beras merah bisa jadi salah satu pilihan makanan bagi yang ingin mengatur pola makan untuk dietnya. Tapi bukan berarti juga kalo udah makan beras merah, jadi gak perlu usaha yang lain. Dari pengalaman gw yang udah coba beberapa program diet, mulai dari akupuntur, obat herbal Cina, healthy soya milk shake, spa slimming program, diet golongan darah; gw sampai pada kesimpulan bahwa tidaklah sulit untuk mengontrol berat badan, yang sulit itu adalah mempertahankan gaya hidup sehat. Memilih makanan yang sesuai dengan golongan darah & kaya serat, olahraga teratur sesuai dengan kemampuan tubuh, istirahat yang cukup, rekreasi & refreshing untuk melepaskan stress; jika semuanya bisa dikombinasikan dengan baik, maka Anda tidak perlu khawatir jika sekali-kali ingin makan es krim atau sea food, tidak akan membuat berat badan Anda melonjak naik kok ^_^

Apples: The Live Longer Fruit

by : Dr. Maoshing Ni

The beginning of autumn means that we're entering apple season, which will be a time of cider, desserts, and the crisp, wholesome goodness of the fruit freshly picked from your local orchard. Apples have been a staple of healthy eating for many years, and the often-repeated line of an apple a day keeping the doctor away is far from a myth. Apples really do have a wonderful variety of nutritional benefits, and are a tasty addition to any diet of good health and longevity.

Of all of the fruits we eat, apples are the best source of pectin, a natural fiber that has several health benefits. Apples also contain phytochemicals, quercetin, tannins, and antioxidants, all of which have different healthy properties. Below is a list of the top five benefits of making apples a standard part of your daily diet.

1. Apples improve the bowels. Pectin is a source of dietary fiber and a very handy nutrient to have in one's diet. While it is also found in citrus fruits, plums, and other fruits, apples have the highest concentration of them all. Pectin works to increase the stool's volume and resistance of fluids and is therefore helpful in treating constipation, diarrhea, and generally improving the health of the bowels. Studies have also found that apple pectin reduces the incidence of colon tumors, and that has been demonstrated to reduce the risk of colon cancer.

2. Apples lower cholesterol. A study on nutrition and heart disease found that eating three apples a day for three months can help you to drop your cholesterol by at least 20 points. How does this happen? Apple pectin, that miraculous source of dietary fiber, helps to draw bad LDL cholesterol out of the system. Not only that, but the antioxidant quercetin that is found in apples inhibits the LDL cholesterol from even accumulating in the body's bloodstream. When it comes to lowering one's cholesterol, apples provide a cocktail of nutritional benefits that are hard to pass up.

3. Apples reduce the risk of cancer. Apples do not stop at merely preventing colon cancer. The high amounts of quercetin, other flavonoids, and phytochemicals found in this fruit deliver potent antioxidant activity to all who eat an apple, and with that inhibit the actions of free radicals. In addition, the phytochemicals may act against carcinogens, which will likewise help to prevent cancer. This means that apple eating prevents cancer of the prostate and lung, as well as other parts of the body.

4. Apples slow the aging process. There may have been many generations of explorers that sought the fountain of youth, but all they had to do was fight the daily stresses of life with a tasty apple! The phytochemicals that come from the bright colors you find in the skins of your favorite apple variety, along with aiding the apple's ability to lower cholesterol and fight cancer, also inhibits the onset of diabetes, hypertension, heart disease, and other conditions that lead to potentially debilitating situations in old age.

5. Apples help to prevent hair loss. If keeping a full head of hair will help you to age more gracefully, then chow down on some apples. Chinese medicine considers hair loss to be a sign of a depleted kidney essence, and apples are on the list of fruits and vegetables that will help you to restore this essence and nourish the blood that flows to your hair follicles.

Reducing Job Stress

by : Dr. Maoshing Ni

Our surroundings directly affect our health and wellness : consider that we spend 40 or more hours on the job weekly. Creating an inspiring environment for wellbeing in our working space is crucial to living a long and meaningful life.

Inner Peace on the Job: 7 Ways to Minimize Stress
Although it is not possible to eliminate stress completely, there are some things we can do to reduce it. Here are effective ways to reduce stress in your day.

1. Slow down and be in the present. It is natural to believe that the harder you work, the more you will get done. However, though it may seem paradoxical, if you work at a slow and steady pace with full awareness, you will most likely turn out better work with fewer mistakes - and feel better while doing it!

2. Set boundaries. Are you the go-to person for every favor and question that is needed in your workplace? Learn to respectfully set your boundaries and say no. Also, take a look at your calendar and make sure you are not over-scheduling yourself after work. Write in one night a week for yourself, and treat yourself to a tai chi or meditation class, a bath, or just an evening curled up with a good book.

3. Remember to breathe deeply all day. Most people who are under a lot of stress or tension breathe shallowly, up in the throat area. When you breathe deeply into your lungs, you are naturally bringing in more oxygen and activating energy in your body.
Try this to remember to breathe: set your intention to take 10 deep breaths once every hour. (If necessary, set a timer to help you remember.) It will only take a minute, but the rewards will be tenfold.

4. Bring nature inside. As much as possible, let natural light and fresh air permeate your workspace. Surround yourself with the inspiring colors of beautiful flowers, which have a powerful influence on a person's mind-set. A beautiful bouquet can lift a less-than-lovely mood and even eliminate stress. In fact, one study showed that people who sat next to an arrangement of colorful flowers were able to relax more during a five-minute typing assignment than those who sat near foliage-only plants.

5. Give yourself a time-out. Take the breaks that are given to you. In this high-paced world, people often work through their breaks, claiming they have too much work to do - this will lead to serious repercussions in the future.
Remember that you are a human, not a machine. Even a machine needs downtime for maintenance! Try taking a 15-minute powernap on your lunch break. If you only have five minutes to spare, just close your eyes. Even this brief rest can reduce stress and help you relax.

6. Meditation brings relaxation. Meditation gives your body a rest and produces slower brain waves that are similar to sleep, effectively combating tension. Regular practice of meditation, tai chi, or yoga can help you slow down and bring peace, not only in your job, but also in your life. To learn more about how to use meditation to decrease stress, click here.

7. Perk up naturally! Skip the second latte, which stimulates your central nervous system, makes your mind race, and adds to your stress. Instead, try these simple and natural pick-me-ups :
• Take a tea break. Instead of coffee, go for teas that gently boost your energy, such as ginseng, eucalyptus, or ginger.
• Find ways to keep moving all day. Take the stairs instead of the elevator. Drink a glass of water from the water cooler every hour. Park your car a few blocks away from where you're going. Not only will this perk up your energy, it will also improve your mood.
• If it's a nice day outside, eat lunch outdoors or just take a walk around the block. The fresh air and the break from routine will be an invigorating addition to your workday.
• Get sustainable energy with snacks. Eat a snack at mid-morning and another one at mid afternoon consisting of nuts, seeds, fruits, or protein-rich foods like humus made from beans will help you sustain your energy and prevent low blood sugar from setting in.

Snack Attack

Cheap chips, greasy wings and carbonated drinks off supermarket shelves are appropriate snacks... if you’re feeling particularly predictable and boring. However, if you are keen to remove that ‘Average Joe’ or ‘Jane’ stigma, here are some suggestions to kick things up a little.

It is essential to think of snacks as finger foods that are hassle free to prepare, yet high on the ‘wow’ factor. More importantly, grant some attention to the occasion (formal? playful?) and the company (dietary preferences?) and you are off to a good start.

First up, the classic soccer match or the adrenaline-pumping Formula 1 race gathering with close friends. Add a welcome but unfamiliar treat to the free flowing lager by crisping up some bacon strips (you can’t go wrong on these). Having a multitude of exotic dips and sauces will also set you apart from the crowd. Consider Middle Eastern Hummus or Greek Tzatziki with Pita bread slices and raw vegetables, or Mexican chipotle sauce served with corn nachos and melted cheese. For the health conscious, you can trade in the fatty groundnuts for edamame; just boil the pods in water with salt for a couple of minutes and you will have soft yet crunchy beans in no time.

For a larger get-together with friends of friends and family, kebabs are a great choice as they are versatile and make for a good conversation starter too. Buy well-seasoned meat of your choice and dice them up neatly. Chicken, beef, and lamb are great options as people are less likely to be inhibited by dietary restrictions. If you decide on chicken or pork, be sure to cook the meats thoroughly to avoid any illnesses. String them up on skeweres with bell peppers, fruits or mushrooms. Alternatively, be adventurous and lay out a tray of assorted accompaniments for guests to mix and match.

How about a free for all outdoor party basked in sunshine? Sandwiches are ideal as they are light, fuss-free and pack a whole bunch of energy. However, banish those squarish loaves and jazz things up with bagels or foccacia. In addition to your usual spreads and meat, you may wish to get creative with sultanas, avocado or cranberry ‘to keep the doctor away’.

And the last item on our list is for folks out there who favour solitary time with a home movie or that can’t-put-down book. Why not go Eskimo style: throw in chewy Snickers or Mars chocolate bars with light-flavored ice creams, and top it off with nuts. If you would rather heat things up a little, try various flavoured Pretz with wasabi-mayonnaise.

Experimenting with alternative food and different flavours is always tricky but fun. Score points with your creativeness that will surprise not just yourself but your guests too!

Written by: Tan Hong Jiun

New reasons for eating organic ?

Study finds pesticide-free diet may be beneficial for children

If you include organic foods in your holiday menu, you’ll be in step with the latest food trends, according to industry polls. And you may also be doing your children’s health a favor. Parents who feed their children organically grown food can substantially lower the levels of pesticide residues to which their kids are exposed, according to a new study.

Even before the U.S. Department of Agriculture’s “organic” seal went into effect last October, which certifies foods grown free of pesticides, synthetic fertilizers, growth hormones and genetically-engineered substances, Alexandra Ramdin decided to give organic foods a try.
“Nothing had been conclusively proven showing organic food to be healthier or more nutritious,” says Ramdin, a Seattle mother of two daughters, ages 2 and 5. “But I decided to give organic the benefit of the doubt.”

Now, having enrolled in a study that tested children to determine whether eating organic food reduced their exposure to pesticides, Ramdin is even more certain about her choice.

She and a neighbor, whose family eats a conventional diet, were among 40 households who kept food diaries of their children for three days, then collected their kids’ urine for analysis. The study by researchers at the University of Washington concluded that children fed a diet of organic foods were exposed to far fewer — six to nine times less — toxic pesticides than children fed a conventional diet.

“Buying organic makes me feel good, that I’m doing something good for the land,” says Ramdin. “But it’s great to hear that there are real differences in what chemicals my children were exposed to.”

Study compares diet
While other studies have documented the presence of pesticide metabolites, or breakdown products of the synthetic chemicals, in children’s bodies, this is the first study to document the difference in exposures to pesticides offered by an organic versus a conventional diet, says Richard Wiles of the Environmental Working Group, a non-profit research organization based in Washington, D.C.

The researchers measured six metabolites that derive from some 39 organophosphorus pesticides, the most commonly used in the United States and also some of the most toxic. They compared a group of 18 organic-eating children with 21 conventional food-eating children all roughly the same age (2-to-5-years-old on average), gender, and of similar family income. The children with primarily organic diets had far lower levels of the metabolites in their bodies.

The study was in the National Institute of Environmental Health Sciences’ journal “Environmental Health Perspectives” and will be forthcoming in its print edition this spring.

“It’s definitely a big step ahead,” says Wiles. “It proves what we’ve said all along — that eating food with more pesticide residues can make a difference in what actually gets into the body.”

Now Wiles and his group are hoping to convince the USDA to inform consumers of the findings.
“USDA has always insisted that organic is no safer, but it is safer with respect to pesticide exposure, as this study shows ...,” Wiles said in a statement on the group’s Web site.

Industry downplays results
Representatives of the agricultural chemical industry downplayed the significance of the study.

“We can speculate all day about the possibilities of what those pesticide exposures might mean for children, but these researchers haven’t proven that these children are having their health harmed in any way,” said Ray McAllister of Crop Life America, a trade association representing manufacturers and distributors of agricultural chemicals. “In fact, those metabolites are not toxic to the children.”

But some scientists familiar with the study disagree.

“The sheer presence of a metabolite shows exposure to these toxic pesticides,” said Dr. Philip Landrigan, director of the Children’s Center for Health and the Environment at Mount Sinai Hospital in New York. “This study contributes to public understanding of the importance of eating organic food and changes the perception that it’s no safer than conventional food — at least with respect to chemical exposures.”
Just how toxic those exposures were to the children is difficult to say, said Richard Fenske, one of the researchers involved in the study. The metabolites in question could derive from any of a number of organophosphorus compounds in use on fruits and vegetables, some of which are more toxic than others.
“What we do know is that chronic exposures to low levels of pesticides could very well be significant,” said Cynthia Curl, another researcher involved with the study. Children exposed to high levels of organophosphate pesticides are at risk for bone and brain cancer, neuroblastoma and childhood leukemia, she added.
The researchers did not conclude that children eating conventional diets were being exposed to higher levels of toxins than those set by the EPA.

“That they were being exposed is a grey area of concern,” said Curl.
“Their metabolites were higher than the adult averages found in some of the most recent Center for Disease Control human exposure studies,” added Fenske.
In light of the uncertainty over how much pesticide is on food and how it might affect children, the researchers concluded that one way parents can take steps to reduce their children’s exposure is to feed them organic food.

www.neha.org

5 smart snacking tips to help you slim down

The real trick is what you pick to help you stave off hunger and overeating

While eating all day long may seem like a dieting no-no, it can actually help you avoid weight-loss yo-yoing. Savvy snacking really can help stave off hunger and overeating — the trick is what you pick. Smart snacking can be simple and still be delicious. Here are 5 stats and tips to inspire change on your next pit stop to the pantry.

Stop constant cravings
Did you know: 23 percent of snackers reach for cookies, pretzels, and chips to satisfy their constant cravings?
What to do: It’s OK to treat yourself to these snacks, as long as you set some ground rules: control your portions and practice moderation.
With over 80 100-calorie pack options on store shelves (Chips Ahoy, Oreos, and Sun Chips just to name a few), you can curb your sweet (or salty) craving without breaking the calorie bank. The bags don’t require refrigeration and come in small, individually wrapped packages, making them easy to carry wherever you go.
Another great option: fruit. Consider biting into a delicious apple or getting a serving of melon or berries to control that nasty afternoon need for some sugar.

Liquid calories
Did you know: 63 percent of Americans don’t count drinks as snacks? If you think a snack is simply something you crunch, you may be overlooking the calories in your cup. Unfortunately, liquid calories really do count too.
What to do: First, track your intake for a day. You may be surprised at how many calories you are sipping through a straw. Be certain to read the labels on bottles or check the menu board at your favorite Starbucks. (Laws in some states now require that fast-food chains list calories for customers.)
Next time you feel thirsty opt for water instead. Add a wedge of lime, kiwi or cucumber slices for added appeal. Still not satisfied? Stick with this rule: Go for a drink that has no more than 10 calories per 8-ounce serving.

Prepare for snack attacks
Did you know: 64 percent of your snacks aren’t planned?
What to do: You never know when hunger may hit (on a shopping spree, at the office, maybe even while waiting for a doctor’s appointment), so the important thing to remember is to be prepared.
Be sure to keep something packed in your pocketbook at all times. Whether it’s a Luna bar (at only 180 calories, these bars offer not only carbs and protein, but can satisfy your sweet tooth, too) or a small bag of carrot sticks with a side of peanut butter, be sure to have something. This will help you avoid emergency trips to the vending machine. While many machines now offer healthier options, nothing beats brown bagging it (with the right snack)!

Think baked, not fried
Did you know: 37 percent of Americans admit that they can’t resist junk food?
What to do: Like we’ve said, allowing yourself some space (indulging!) is OK — once in awhile. Try your best to not go for the greasy bag of fried chips.
Instead, try the healthier version of your old school favorites. Grab a bag of Baked! Lays. Even better, Soy Crisps offer a protein bonus. You’ll get the same flavor for half the fat and calories.
Another alternative is crackers. There are tons of brands that offer not only baked versions, but also ones that are wheat-based — another winner in the how-to-stay-slim snacking circle.

Nutritious nibbles
Did you know: 88 percent of you want to eat more nutritious nibbles.
What to do: Go for it! We give you the green light.
Instead of chocolate, go for a whole piece of fruit. If you don’t eat it immediately it will still stay fresh. Don’t like milk but are seeking to satisfy your calcium needs? Grab a string cheese instead. If you have a fridge at work where you can store your goodies, try cutting up some veggies and bringing a scoop or two of hummus (1 serving is 2 tablespoons) for a midmorning snack.
Feel free to try your hand at any nutritious habits that will keep your heart — and scale — in good spirits.