#WHATYOUCRAVE

We all have had the urge to snack on something sweet or salty throughout the day. Sometimes we want a hamburger, and other times a slice of chocolate cake sounds delicious.

BUT WHATEVER THE FOOD, THE CRAVING NEEDS TO BE FED.

GOT ACRAVING? REACH FOR BETTER-FOR-YOUOPTIONS TO SATISFY IT.

WHAT YOU CRAVE: CHOCOLATE

IF YOU CRAVE CHOCOLATE, THEN TRY EATING:

Raw Nuts Fresh Fruit

IF YOU CRAVE SWEETS, THEN TRY EATING:

C

P S

WHAT YOU CRAVE: SWEETS

Grapes Cheese Grains Vegetables

IF YOU CRAVE BREAD, THEN TRY EATING:

C

S

WHAT YOU CRAVE: BREAD

Nuts Beans

P

WHAT YOU CRAVE: COFFEE, TEA

IF YOU CRAVE COFFEE OR TEA, THEN TRY EATING:

Dairy Vegetables Black Cherries Greens

WHAT YOU CRAVE: SODA AND SOFT DRINKS

IF YOU CRAVE SOFT DRINKS, THEN TRY EATING:

Broccoli Cheese Raw Nuts Peanut Butter

COFFEE &CHOCOLATE

ALL ABOUT

YOUR DAYYOUR HEALTHYOUR FITNESS

Coffee and chocolate may seem like poor choices to deal with cravings, but this is not the case. Both contain caffeine, which can help jumpstart...

For starters, coffee & chocolate contain antioxidants, which protect the human body from damage at the cellular level. Chlorogenic acid, an antioxidant found almost exclusively in coffee, could help prevent cardiovascular disease. Caffeine also helps strengthen memory.

Those who drink between 3-5 cups of coffee a day have also demonstrated a lower risk of heart disease, type II diabetes and certain cancers, compared to those who drink more or less coffee per day.

3-5

COFFEE CAN HELP FIGHT FATIGUE, WHICH ALLOWS PEOPLE TO EXERCISE LONGER.

Some research shows that moderate caffeine consumption (up to 5 cups a day), does not dehydrate exercisers enough to affect their workout. Furthermore, coffee can help fight fatigue, which allows people to exercise longer. Caffeine also enhances performance and endurance.

Keep in mind that chocolate only contains about 10 MG

while an average cupof coffee contains

approximately 100 MG

OF CAFFEINE

OF CAFFEINE

CURBINGYOUR

CRAVINGS

SNACKING IS ACTUALLY QUITE BENEFICIAL TO THE HUMAN BODY, but overdoing it or doing it improperly can be harmful. So before you go to graze at the fridge or vending machine, consider these five factors.

1. PLAN YOUR MEALS AND SNACKS.

2. STAY HYDRATED.

3. LEARN TO LISTEN TO YOUR HUNGER AND CUES.

4. EAT SLOWLY AND MINDFULLY.

5. MANAGE STRESS.

SMARTERSNACKING

Nearly all Americans consume at least 1 snack per day, which contributes significantly to our daily energy intake. However, the snacks we choose often do not contribute to our

required nutrient intake. By being mindful of the snacks we consume, we can both boost our energy and supply our bodies with much needed nutrition. Start snacking smarter by

choosing snacks like these:

CHOOSING BALANCED SNACKS

1. UNSALTED PEANUTS

2. POPCORN

3. TRAIL MIX

4. LOW FAT / FAT-FREE YOGURT

5. FRUIT SMOOTHIE

SMART SNACKS TO SATISFY YOUR SWEET TOOTH: FRESH FRUIT PARFAIT BAKED APPLES WITH CINNAMON

BE SURE TO EAT EVERY THREE TO FOUR HOURS. LARGER GAPS BETWEEN MEALS AND SNACKS COULD CAUSE YOUR BLOOD SUGAR LEVELS TO DROP TOO LOW, WHICH LEADS TO DECREASED ENERGY, MOOD SWINGS, AND THE DESIRE TO OVEREAT.

FINALLY, FREQUENT EATING:

1. MAINTAINS YOUR ENERGY.

2. KEEPS YOU FULL.

3. HELPS YOU EXPERIENCE A VARIETY OF FOODS.

www.canteen.com#WHATYOUCRAVE

SOURCEShttp://www.choosemyplate.gov/ http://www.health.gov/dietaryguidelines/2015-scientific-report/PDFs/http://www.ynhh.org/about-us/chocolate.aspx http://www.onemedical.com/blog/newsworthy/10-healthy-reasons-to-drink-coffee-2/ https://www.fitwatch.com/blog/creating-a-healthy-eating-schedule-for-weight-loss