I wanted to share this list designed by James Rouse, ND and Debra Rouse, ND of www.optimumwellness.com.  The list is simple and easy, yet their wisdom has guided me for many, many years.  I wanted to take this opportunity to introduce them and share the list that I choose from EVERY day.  Enjoy!

100 – calorie snacks:
•    1 piece string cheese
•    ½ cup of 1% or 2% cottage cheese
•    ½ apple with ½ glass of skim/soy milk
•    1 rice cake with 2 teaspoons of peanut butter
•    1 medium banana
•    10 almonds
•    2-3 cups of air-popped popcorn
•    A glass of low-fat milk or soy milk
•    1 slice of turkey with 1 slice of low fat cheese
•    1 hard boiled egg plus an extra egg white
•    1 ounce of cheese
•    1 cup grapes
•    1 cup strawberries
•    1 large apple
•    10 baby carrots with ¼ cup hummus

200 – calorie snacks:
•    1 string cheese with an apple or an orange
•    ½ cup cottage cheese with a cup of berries or cantaloupe
•    A glass of skim milk and a small banana
•    A whole-wheat English muffin with an ounce of low-fat cheese
•    1 ounce of nuts (17-20 almonds, 25-30 peanuts, 17-20 cashews or 10 walnut halves)
•    1 cup of whole-wheat cereal (about 100 calories/cup) with 1 cup of skim/soy milk
•    ¾ cup strawberries with ½ cup nonfat cottage cheese
•    4 ounces grilled chicken
•    3 ounces deli turkey slices with an ounce of low fat cheddar cheese
•    1 apple with 1 tablespoon peanut butter
•    ½ cup slow cooked oatmeal with ½ cup nonfat milk