NewsMakers
7 Ways to snack smarter
The key is taking a smart approach to snacking and making small shifts toward healthier choices. Consider these simple strategies to help you get started.
Eating a balanced breakfast, lunch and dinner each day is an important part of maintaining a healthy diet, but what you eat between mealtimes can have just as much of an impact.
Eating a snack or two between traditional meals helps curb hunger and prevents overeating at mealtimes, provides an energy boost and can also help bridge nutrient gaps in your diet when you choose the right foods. On the other hand, consuming foods of little nutritional value out of boredom or habit can lead to eating too much and adding extra pounds to your waistline.
The key is taking a smart approach to snacking and making small shifts toward healthier choices. Consider these simple strategies to help you get started from the snacking experts at Fresh Cravings.
1. Snack Mindfully
It’s easy to overeat and overlook fullness cues when snacking in front of the TV or at a desk. Instead, treat snack time like you would a small meal and take a few minutes to eat in a designated area with limited distractions. Avoid eating out of boredom or stress and choose whole foods like fruits and vegetables or air-popped popcorn over processed chips, baked goods or candy.
2. Plan Ahead
Snacks can be a significant portion of many people’s daily caloric intake, so it’s important to include snacks when planning out your meals for the day or week. Include fruits, vegetables and proteins in your snack schedule and avoid refined starches and sugar, which are typically found in prepackaged and processed snacks. Planning and preparing snacks ahead of time can help you bypass those quick, unhealthy options and save money in the process, as well.
3. Make Healthy Snacking Easy
Keeping fruit, vegetables and other accessible nutritious ingredients in the refrigerator or pantry increases the chances you’ll reach for a better-for-you option when a snack craving strikes. Having staple ingredients on hand that can be paired with vegetables or whole-grain crackers like Fresh Cravings Hummus makes it easy to create healthy snacks. Made with high-quality ingredients like smooth Chilean extra-virgin olive oil, savory tahini, which is known to be a source of antioxidants, vitamins and minerals, and non-GMO chickpeas, the line is available in Classic Hummus, Roasted Red Pepper and Roasted Garlic varieties and can be found in 100% recyclable packaging in the produce aisle of your local grocery store.
“Look for options that are filling and nutrient-dense,” said Mia Syn, MS, RDN, a dietitian who has helped millions learn healthier, sustainable eating habits. “My preference is Fresh Cravings Hummus because it’s a great example with whole-food ingredients like tahini, Chilean extra-virgin olive oil and non-GMO chickpeas, offering a balanced mix of filling fiber, plant-based protein and good fats.”
4. Combine Nutrient Groups
Each time you reach for a snack, try to include two or more macronutrients (protein, fat, carbohydrates). For example, choosing foods containing protein like low-fat cheese or nuts and pairing them with carbohydrates (whole-grain crackers, grapes) can create balanced, filling snacks. Carbohydrates help provide both your body and mind with energy while protein-rich foods break down more slowly, helping you feel full longer. Other ideas include celery and peanut butter or fruit and Greek yogurt, which are easy ways to get more low-calorie, high-fiber produce into your diet.
5. Pay Attention to Portion Sizes
Snacks are meant to help ward off hunger between meals, not be substitutes for meals entirely. While measuring out snacks isn’t usually necessary, having an awareness of appropriate portion sizes can be helpful. If buying or cooking in bulk, divide snacks into smaller containers when meal planning to make it convenient to simply grab an appropriate size snack and continue your day.
6. Pack Snacks to Go
Having grab-and-go snacks packed while out running errands, working or completing everyday tasks can help keep you on track when hunger strikes. Packing items that don’t require refrigeration like trail mix, whole-grain crackers or granola bars can keep you from stopping at a convenience store or picking an unhealthy option from a vending machine. Preparing snacks at home also gives you more control over the ingredients you’re eating to ensure you’re sticking to an eating plan that’s better for your overall health.
7. Set a Good Example
Parents can influence children’s snack habits by consuming healthy snacks themselves. An option like sliced veggies paired with the rich flavors of chickpeas and creaminess of tahini found in hummus can be a perfect match to both satisfy hunger in a delicious way and build better-for-you habits. Snack time is also an opportunity to let kids learn about healthy eating by participating in choosing and preparing snacks. Cutting fruits and vegetables or turning foods into crafts are easy ways to get little ones involved in the process.
“For families challenged with integrating more veggies into their diets, hummus is also a kid-friendly flavor enhancer that packs beneficial nutrition instead of the saturated fats and sugar often found in many traditional dressings and condiments,” Syn said.
Find more ideas to satisfy snack cravings at freshcravings.com.

Smart Snack Ideas
Between work, school, extracurricular activities and family functions, it may seem like there’s no time to eat healthy when your family is seemingly always on the go. However, finding the proper fuel is even more important when you’re trying to balance a hectic schedule, which is where snacks can play an important role between meals.
Consider these nutritious snack options that can help satisfy a variety of cravings without taking up too much of that valuable time.
Crunchy Munchies
- Apples or pears
- Carrot and celery sticks
- Cucumber or bell pepper slices
- Air-popped popcorn
- Brown rice cakes
- Nuts and seeds
Low-Sugar Sips
- Plain or sparkling water (add fruit or herbs for extra flavor)
- Unsweetened tea or coffee
- 100% vegetable or fruit juices with no added sugars
Satisfying Noshes
- Sliced vegetables with Fresh Cravings Classic, Roasted Red Pepper or Roasted Garlic Hummus
- Fruit and vegetable smoothies
NewsMakers
Study finds low-dose eye drops successful in managing adult myopia for 24 hours
A single low-dose atropine eye drop can produce daylong effects in managing myopia, or nearsightedness.
Groundbreaking research from the University of Houston shows that a single low-dose atropine eye drop can produce daylong effects in managing myopia, or nearsightedness, which affects roughly one-third of U.S. adults.
Professor of Optometry Lisa Ostrin and postdoctoral researcher Barsha Lal are reporting that even one drop in the eye of low-dose atropine (0.01%–0.1%) produces clear changes in pupil size and focusing ability that persist for at least 24 hours. Importantly, they also found that the drop shows no short-term structural effects on the eye, with only temporary changes in blood flow inside the retina.
Ostrin’s latest research is published in the journal Eye and Vision. It adds to a growing body of vision research from David Berntsen, Golden-Golden Professor of Optometry at the University of Houston, who is co-leading a national $25 million NIH-funded clinical trial to delay the development of myopia in children by using the atropine drops.
Low concentration atropine is widely prescribed to slow myopia progression in children, yet its short-term retinal and choroidal effects remain incompletely understood. Ostrin’s new study evaluated short-term effects of a range of low atropine concentrations on the length of the eye, the blood vessels in the retina and the thickness of the retina and choroid, which sits just behind the retina. These are important measurements because longer eye length is associated with myopia and as it gets longer, the retina and choroid are stretched.
“These findings indicate that a single instillation of atropine does not alter axial length or retinal or choroidal thickness over 24 hours but may transiently affect superficial retinal perfusion in a time-dependent manner,” said Ostrin.
In the double-masked, randomized study, twenty healthy adults received a single instillation of either a placebo or atropine in the right eye during five separate sessions. Researchers then checked the eye structure, thickness, and length in the central retina both one-hour and 24-hours later.
“Characterizing these short-term effects is important for a better understanding of the physiological responses to atropine in clinical and research settings,” said Ostrin who previously published research results of a study investigating the short-term effects of a range of low-dose atropine concentrations on the pupils of young adults. In that study, she found similar results with a single drop of atropine inducing significant changes in the pupils.
Together, the studies indicate that atropine induces early functional and vascular effects in the eye, in the absence of structural change.
“By linking objective ocular responses with subjective visual experience, this work advances our understanding of how atropine works and supports more precise, evidence-based, and individualized approaches to myopia management,” said Ostrin.
NewsMakers
Study: Egg consumption is associated with a lower risk of Alzheimer’s Disease
Compared to never eating eggs, eating at least five eggs per week can decrease risk of Alzheimer’s.
Consumption of eggs is associated with a lower risk of being diagnosed with Alzheimer’s Disease for those 65 years and older, according to researchers at Loma Linda University Health
Eating one egg per day for at least five days a week reduces risk of Alzheimer’s by up to 27%, researchers found.
“Compared to never eating eggs, eating at least five eggs per week can decrease risk of Alzheimer’s,” said Joan Sabaté, MD, DrPH, a professor at Loma Linda University School of Public Health and the study’s principal investigator.
Even less frequent consumption of eggs significantly reduced the risk of Alzheimer’s. Researchers found that eating eggs 1 to 3 times per month had a 17% decrease in risk, while eating eggs 2 to 4 times per week had a 20% decrease in risk, Sabaté said.
The study, Egg intake and the incidence of Alzheimer’s disease in the Adventist Health Study-2 cohort linked with Medicare data, was published last week in the Journal of Nutrition.
Researchers said they embarked on the study because of a substantial knowledge gap in the relationship between modifiable dietary factors and risk of Alzheimer’s disease risk.
Eggs are known to be a source of key nutrients that support brain health. Sabaté said. Eggs provide choline, a precursor to acetylcholine and phosphatidylcholine, both of which are critical for memory and synaptic function, the study stated. Eggs also contain lutein and zeaxanthin—carotenoids that accumulate in brain tissue and are associated with improved cognitive performance and reduced oxidative stress. Eggs also contain key omega-3 fatty acids, and yolks are particularly rich in phospholipids, which constitute nearly 30% of total egg lipids and are essential for neurotransmitter receptor function.
Researchers said they studied the consumption of eggs in visible ways — such as eating eggs in various forms, like scrambled, fried, boiled, etc. — and hidden ways, such as eggs included in baked goods and packaged foods.
The cases of Alzheimer’s Disease in the Adventist Health Study 2 cohort were diagnosed by physicians, according to Medicare records, among the study population of 40,000 subjects. Eligibility was determined using the Medicare Master Beneficiary Summary Files. The average follow-up period was 15.3 years.
The team emphasized that moderate egg consumption should be part of a balanced diet.
“Research supports eggs as part of a healthy diet,” said Jisoo Oh, DrPH, MPH, an associate professor of epidemiology at Loma Linda University School of Public Health and the study’s lead author. “Seventh-day Adventists do eat a healthier diet than the general public, and we want people to focus on overall health along with this knowledge about the benefit of eggs.”
NewsMakers
Telling people they might lose motivates more than telling them they might win, research shows
How managers choose to frame problems directly influences employees’ motivation to speak up at work. For managers, this is an insightful approach for building more open and collaborative teams.
Athletes say they hate to lose more than they love to win. New research finds the same sentiment is shared in organizations.
A Virginia Tech researcher and his colleagues discovered that when managers frame work problems as a potential loss, employees are more likely to take action than when those problems are framed as potential gains. The research also revealed that when the potential loss impacts a larger group, employees are more likely to take action in the form of speaking up to a supervisor in hopes of finding a solution. The findings were recently published in the Journal of Applied Psychology.
For managers, this research suggests that framing work problems as potential losses can influence employees to speak up more.
“Employee voice occurs when suggestions are made to improve organizational functioning,” said Phil Thompson, associate professor in the Pamplin College of Business Department of Management. “From an organizational perspective, the positive outcomes of employee voice include improved performance, effectiveness, and workplace safety. From an employee level, speaking up is positively related to creativity, innovation, engagement, and ethical behavior.”
At its core, this research shows that how managers choose to frame problems directly influences employees’ motivation to speak up at work. For managers, this is an insightful approach for building more open and collaborative teams.
“When managers say, ‘If we don’t get this done, not only will you lose the $5,000 bonus, but everybody in this work group is going to lose a $5,000 bonus,’ it magnifies an employee’s motivation to act in a proactive way,” said Thompson. “This suggests that framing work problems as what will be collectively lost – compared to what can be individually lost – makes employees want to speak up more.”
Thompson was part of a research team led by Jeffery Thomas and Jonathan Booth from The London School of Economics and Mark Bolino from Oklahoma University. Together they analyzed responses from nearly 2,000 full-time employees, MBA students, and employee-supervisor pairs for their experience in situations where work problems were framed as either a gain or a loss. Across three different studies, framing something as a loss yielded employees to voice a work suggestion more.
For example, a manager dealing with a reputational crisis of their team, such as a product quality issue, can frame the problem in a way to spark helpful employee suggestions on how to resolve the issue. For example, instead of saying “if this product has great quality, our company will look really good” a manager saying “if this product is not up to quality standards, our reputation will be damaged” carries more weight for the team. When this reputational risk is shared by everyone, employees are more willing to step forward to help the problem.
In the first study, participants were asked to think about a problem at work that was significant for them. From there, they were randomly assigned to write about the potential losses or gains from that problem. They were also asked to indicate how likely they were to talk about these problems to their supervisor. Participants who reflected on their potential losses showed a 16 percent higher willingness to speak up compared to those who focused on the potential gains.
When it came to the MBA students, they read a fictional performance review scenario where a workplace problem was described. They then rated how willing they would be to speak up about that scenario if they were in the situation. One example suggested that the entire team might fall short of its goals if an issue was not addressed. This specific scenario yielded the most likelihood of speaking up 35 percent more than the scenario’s suggesting that only they would miss their goal, supporting the research’s findings that an employee is more likely to speak up when the loss impacts more people.
The third study looked at employee-supervisor pairings to understand how these relationships play out in the real world. Using pairings from across three industries, employees reported a workplace problem they encountered and their supervisor rated how often that employee spoke up on the job. While the first two studies involved hypothetical scenarios, this real-world evidence showed that employees were 8-10 times more likely to speak up when issues were framed as a potential collective loss compared with a potential collective gain.
“This research is really geared toward managers so they can facilitate and understand how and why their employees will speak up,” said Thompson. “You can talk about the issue, but it always ends in terms of how we frame things.”
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