Snack Attack

nuts - healthy snack

Have you ever been at work at 3:00  and all you can think about is “I wonder if there is any Snickers left in the vending machine”. One of the most common questions I get from employees is “What is a healthy snack?”

If you want a healthy, low-calorie snack but don’t want to pay the premium for convenience, here are some healthy snacks you can prepare yourself. You’ll save money, reduce waste, and stay fuller longer with these 100- to 200-calorie ideas that you can portion out yourself. It just takes a little planning on your part. Don’t be caught hungry again!

Smart Snack Alternatives

  • Low-fat cottage cheese (4 oz): 80 calories
  • Raisins (50 or about 1 oz): 85 calories
  • Skim milk latte (8 oz): 85 calories
  • Air-popped popcorn (3 cups or 1 oz): 95 calories
  • Graham crackers (8 small rectangles): 100 calories
  • Thin pretzel sticks (48 sticks or 1 oz): 100 calories
  • Celery (5 pieces) with peanut butter (1 Tbsp): 100 calories
  • Unsweetened applesauce (1 cup): 100 calories
  • An apple (small) with low-fat cheese (2 oz): 150 calories
  • An apple (small) with 1 tbs peanut butter: 175 calories
  • Baby carrots (10) with hummus (1/4 cup): 150 calories
  • Peanuts (a handful or 1 oz): 160 calories
  • Raw almonds (a handful or 1 oz): 165 calories
  • Low-fat yogurt (6 oz): 175 calories (or greek yogurt)
  • Tortilla chips (12 chips or 1 oz) with salsa (1/2 cup): 175 calories
  • Whole wheat Ritz crackers (10 crackers or 1 oz) with peanut butter (1/2 Tbsp): 175 calories

Snack ideas from:

Be Active, Be Healthy

Instead of investing an hour at the gym, what if you could become more fit with 10 minutes here, 10 minutes there throughout your day? The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember. However, you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.

The best ways to increase your motivation to exercise is to understand the importance of it.

benefits of a healthy lifestyle


Everyone can gain the health benefits of physical activity – age, ethnicity, shape or size do not matter.

February is National Heart Month

February is the month that we promote heart healthy behaviors. For those of us over 40, or those with multiple risk factors, it is important to calculate the risk of developing cardiovascular disease in the next 10 years. Many first-ever heart attacks or strokes are fatal or disabling. Prevention is key to staying healthy because cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.

The American Heart Association has made this process simply. Log onto their website  to find seven simple improvements that we can make to our daily lives to prevent a heart attack.



Injured Volunteers

When a volunteer gets hurt, what exposure does a nonprofit have?

One of your volunteers is performing work for your agency and sustains an injury.  The injured volunteer receives medical treatment and asks you if you can take care of their expenses.  How should you respond to this request?

The easiest way to handle this situation is with a volunteer accident policy.  This policy will cover medical expenses for volunteers providing services to your organization.  Injured volunteers generally just want their medical bills paid.  In the absence of a volunteer policy, the injured volunteer might bring suit for medical bills along with pain and suffering damages.  This would involve a claim against your general liability and/or your workers’ compensation policy.  These types of claims are generally much more expensive and develop an adversarial relationship with a volunteer who should be an ally.

Workers Compensation or PIP: Which insurance will cover your loss?

It’s a beautiful day and your employee is driving down the road when, all of a sudden, he is struck from behind. Your employee is injured and the police are called. He goes to the hospital and is asked for his insurance. What does he do? Which insurance will cover him in this accident? In the state of Florida, Personal Injury Protection (PIP) no-fault insurance will cover medical treatment on your auto policy. However, since he was injured while working, wouldn’t Workers’ Compensation cover his medical treatment?

The answer is twofold. Yes, Workers’ Compensation will cover your employee injured in the auto accident, but so will his PIP insurance and your business PIP coverage. To which policy do you submit the claim? The injured worker has an option when this is the case. The treatment under both policies would be the same, but filing through Workers’ Compensation, the adjuster will monitor the employee’s treatment more closely and there is a better chance the injury claim will be expedited, helping the injured employee return to their pre-injured state.