If you're like me, you probably get sick of eating the same thing all the time. I try to keep a variety of healthy snacks in my house at all times just in case. A good snack is one that takes less than 5 minutes to prepare, is easily portable and fills me up. These are my favorite most convenient healthy snacks:

 A handful of raw almonds: I like to keep a zip lock baggy full of the protein filled nuts in my purse, just in case hunger strikes while I'm out and about. Being vegan makes it very difficult to find food on the go, so it's best to be prepared.

 A bowl of fresh fruit: I use a variety of fruit found in my kitchen, slice it up and put it in a Tupperware. Fruit is full of filling fiber and sweet tooth satisfying all at the same time.

 Veggies and hummus: Studies have shown that veggies lose nutritional value when they're cooked, so eating them raw with hummus is great for you. I like to use baby carrots, celery, broccoli, cauliflower and zucchini. On top of that hummus contains all 9 essential amino acids for a complete protein.

What are your favorite quick and healthy snacks?

Want to curb your appetite? Use these 7 helpful tips to eat less!

EAT FIBER: Unrefined foods, especially those that are high in fiber, stimulate appetite-suppressing hormones and make you feel full

BRUSH YOUR TEETH: Take a break from eating to brush up. The minty flavor of toothpaste helps you resist eating more.

BE CONSISTENT: Eating breakfast and regularly scheduled meals keeps hormone levels steady and quashes hunger pangs

EAT SLOWER: It takes a while for the brain to realize that the stomach is stretching. Eating slowly gives the brain time to catch on.

FEWER CARBS: Carbohydrates make you hungrier. Load up on fats and proteins.

PORTION CONTROL: Smaller portions mean fewer calories are taken in, so less fat gets stored. A point system assigns a value to portions of all sorts of foods to help tabulate—and limit—daily consumption.

MEAT FREE:  At nine calories per gram, fat is more than twice as dense as protein and carbs. Thus dieters can consume the same amount of food but still lose weight if they eat less fat. Focusing on complex carbs like whole grains helps stabilize blood sugar, and lots of fiber increases satiety.

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I've noticed that fast food restaurants have been marketing those little snack wraps as if they're a healthier than eating the regular sized sandwich. Don't be fooled by this. It's important to know that many times snack wraps contain starchy white flour, trans fats and fatty condiments loaded with unnecessary calories. Try my healthy version of the snack wrap!

INGREDIENTS:

• 1 Veggie Burger (I like Amy's California Veggie Burgers). You may also use a beef burger or chicken patty.
• 1 medium sized whole grain wrap ( I love Trader Joe's Whole Grain Flax Wraps). The more fiber the better!!
• 1 slice red onion
• 1/2 cup iceberg or romaine lettuce
• 2 tbs yellow mustard. You may use condiment of your choice.

DIRECTIONS:

• Grill, fry or microwave burger pattie and cut into 4 strips
• Arrange burger strips, onion, lettuce, and mustard in the wrap.
• Wrap it up and enjoy!

 RELATED LINKS:

• BE FIT RECIPE: Grilled Veggie Plate
• BIKINI FIT FOR SUMMER: Cutting Back Can Be Easy
• BE FIT RECIPE: Red Pepper & Green Bean Salad
• Start Your Day With This Healthy Yogurt Parfait

Some people find that trying new foods is rather scary but for me it's super exciting. I'm attracted to pretty much any food that's cruelty free and good for my body. In the past year since I’ve stopped eating animal products, I’ve added some amazing new ingredients to my grocery shopping list. Here is my pick for the top five must try superfoods of the year.

DEFINE: "Superfood"- A natural food source that is highly concentrated with a complex supply of quality nutrients.

 1. Quinoa: First of all it’s a great lower-cal and gluten-free substitute for brown rice or pasta. It’s also a great source of nutrients including fiber, magnesium, and iron. It tastes great and absorbs flavor too!

 2. Tempeh: If you’re looking for the benefits of soy protein with more texture than tofu, this is a must try. It works as a meat-replacement that’s high in protein and iron. Tempeh holds the firm form and also absorbs flavor easily. I like to add chunks of tempeh to my veggie stir fries.

 3. Kale: This leafy green from the cabbage family is low calorie and full of nutrients. The nutrients provided in just one serving of kale are countless. It’s a great source of vitamin K, vitamin A, vitamin C, magnesium, iron, calcium and so much more.

 4. Flaxseeds: These little seeds are a great fish-free source of omega 3 fatty acids. In fact just 2 tbs. of them contain more than your recommended daily intake. I like to take a tablespoon of flaxseed oil or add the milled flaxseeds to a smoothie. They’re not only full of omega-3s; they’re also full of magnesium, fiber and other great nutrients. Flaxseeds are must have for any health-savvy individual.

 5. Goji Berries: The best word to describe goji berries would be; nutrient dense. These little berries are full of vitamins, antioxidants, and minerals. They contain 18 amino acids including all 8 essential amino acids for a complete protein. They’re perfect for curbing your appetite, providing energy and strengthening your immune system. Goji health benefits are truly endless and they’re tasty too. Don’t buy goji juice for $35 a bottle, that’s a total rip off. Goji berries are amazing for you but you don’t have to pay so much to receive their benefits. You’ll get the best price at your local health food store.

Some people hate them and others love them, but you're better off loving them. Given the fact that I'm a vegetarian recently gone vegan, beans have come a major staple in my diet. I've learned how to use beans in several different ways ranging from soups, salads and entrées. If you're still underestimating the greatness of beans, don't be so quick to disregard them, in fact Web MD has named them 'Nature's Perfect Food'. Why? you ask.

THE BENEFITS:

• Bean eaters are associated with smaller waist sizes and a 22% lower risk of obesity. They also take in less "bad" fat and one-third more fiber than those who avoid these nutritional gems.
• One cup of beans provides a whopping 13 g of fiber--which is half of what we need daily--with no saturated fat.
• Beans are loaded with protein (about 15 g per cup) and dozens of key nutrients, including a few most women fall short on--calcium, potassium, and magnesium.
• Beans also fill you up and keep you full. Studies have shown that eating foods high in protein and fiber will keep you sustained the longest.
• Studies also tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. And surprisingly, red, pinto, and kidney beans are the highest antioxidant food, beating out both blueberries and cranberries.

Now that you're convinced that you should be eating more beans, you'll need to know how to shop for them.

• Buy canned they're just as healthy. You may have heard that bagged beans are best, but they need to be soaked and then boiled for hours before they're ready to eat. Who has the time or patience for that? Bagged beans are generally less expensive (about $1 per 16-ounce bag versus $1.50 for a 15-ounce can) and have no added ingredients, including salt. But canned varieties, which are ready to eat, can be just as nutritious.
• Go for low sodium. Canned low-sodium beans are exactly the same price, with two-thirds less sodium. That's a decrease from about 720 mg per cup (a third of the daily max of 2,300 mg) to 220 mg. Rinsing beans in a colander under cold water for 1 minute will wash away about a quarter of the sodium.
• Look for vegetarian versions. Choosing vegetarian refried beans reduces the saturated fat content from 16% of the daily value to zero per cup and adds a bonus 2 g of protein--and they taste just as delicious. Amy's Organic Low Sodium Refried Beans are my favorite vegetarian option.
• Avoid dented or bulging cans. Small dents and dings are okay, but if you find a badly dented or swollen can in your cupboard, or if a can spurts liquid when opened, toss it out right away using disposable gloves. These are all possible signs of botulism, a potentially deadly form of food poisoning that generated canned-food recalls as recently as last summer. If you're ever unsure, think, When in doubt, throw it out. For more on food recalls, visit recalls.gov/food.html; for info on how to discard contaminated cans, check cdc.gov/botulism/botulism_faq.htm.

Now you know how to buy beans, but you should know which beans are the best and why? It's always great to have variety.

• Black: Rich in anthocyanins, the same heart disease– and cancer-fighting antioxidants that are found in grapes and cranberries.
• Garbanzo (chickpeas): A recent study found that a chickpea-fortified diet slashed “bad” LDL cholesterol levels by almost 5%.
• Kidney: The thiamin (vitamin B1) in this bean protects memory and brain function; a deficiency has been linked to Alzheimer’s disease.
• Navy: Potassium regulates blood pressure and normal heart contractions.
• Pinto: Fiber helps stabilize blood sugar, lowering the risk of type 2 diabetes.

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