For people trying to eat healthy and manage their weight, finding the perfect snack can be a bit of a quest. Often they tire of their “go-to snack” or find that they are still hungry after eating it. Here are snack guidelines as well as recipes.

For decades we have heard “stress is bad” and “you need to better manage your stress.” Stress has been blamed for everything from the common cold to high blood pressure and cardiovascular disease. We’re afraid of dying from stress – but we don’t know how to deal with it. However, new research shows that stress itself isn’t the enemy – rather it’s our perception of stress that impacts our health and mortality.

When we think of food, we think of nutrition, but researchers and physicians have come to understand that it’s more than that – it’s medicine.

Anyone trying to achieve an ideal weight knows that it’s more than a “calories in, calories out” equation. Our ability to sleep and manage stress both play a key role, along with our overall metabolism and general health. But what role does compassion play in reaching that appropriate weight?

When it comes to snacking, real foods (apples, hard-boiled eggs, tangerines, etc.) are best. That’s because they don’t contain added sugars or questionable ingredients like erythritol, sucralose, or xanthan gum to increase shelf life. I’m not sure exactly what those ingredients are, but if I can’t pronounce them, I generally don’t eat them. However, real food isn’t always convenient, especially if you are traveling.

Even though you may have a predisposition to certain health risks due to your DNA, this is not carved in stone. While the sequence of your DNA can’t be altered, the way in which your genes express themselves can be changed. The emerging field of epigenetics looks at gene expression: how genes can be turned on and off. While this may sound trivial, the impact of gene expression is huge.

Drinking sufficient water is an important part of your nutrition plan. You need 32 oz. for every 1,000 calories of your Resting Metabolism Rate (RMR). So…