We’ve got some great snack ideas that pack a big nutritional punch. And best of all, moms AND kids will love ‘em! They’re easy and tasty – a great combo for moms on the go.

For a quick protein pick-me-up, slice one green apple and microwave with one tablespoon of water for 1 minute. Add walnuts, cinnamon and half a cup of fat free vanilla yogurt. The protein in the yogurt and nuts will keep you full, and who doesn’t need another apple in their day?

Craving pizza but not the fat or calories? Lighten it up! Grab a whole wheat tortilla and bake in the oven (a toaster oven works great too!) until crispy. Top with tomato sauce, 2% milk mozzarella and a couple slices of turkey pepperoni. Even add a dash of oregano or minced garlic for more flavor! You’ll get the taste of pizza for a fraction of the calories.

Snacking on the go can be tricky if you want to avoid processed foods. So plan ahead! Homemade trail mix isn’t only tasty, it’s much more economical than packs you buy in the store. Pop some air-popped popcorn, and add to that almonds, dried fruit (you can even bake strawberries in your oven for a chewy treat!), coconut shavings, chocolate chips, raisins, walnuts or whatever strikes your fancy. Divvy your batch of mix up into single-serving bags for a quick snack that’s easy to grab.

Everyone’s looking to add more Omega-3s in their diets (the good fat), so here’s a great snack that really packs it in. Halve an avocado, remove the pit, add a dash of lime juice and some shelled, salted sunflower seeds. It’s a tasty snack that will keep you full and load you up on the good fat!

Sometimes you just need a snack you can drink on the go. Enter, blender! For an even healthier smoothie that you and your kids will love, combine Greek yogurt, fresh fruit (like bananas, strawberries, blueberries or whatever’s in season), unsalted almonds for protein, a little orange juice, ice and spinach. That’s right – sneaking in several spinach leaves into your smoothie will up the nutritional value, and your kids won’t even taste it. It’s not being sneaky – it’s being mom!

What about you? What are some of your go-to healthy snacks for you and your kids? We’d love to hear about them in our comments!

Crystal Springs Water Delivery of Alabama delivers water directly to your door in flats or 3- or 5-gallon bottles. For more information on having water delivered to your home, visit us at www.crystalspringsal.com. 

Fast forward more than 100 years, and it’s no wonder that their annual sales are in the billions each year. The number of soft drinks on your grocery store shelves is almost too many to count.

With so many varieties and flavors – orange, lemon-lime, grape, root beer – how do you choose?

We think you DON’T.

Even though it tastes great, even though it gives you that jolt in the morning, even though it goes great with just about any food, soda (or the generic term “coke” if you’re down South) is a nutritional wasteland. Or should we say, “WAISTland.” Here are three reasons to ditch the fizz:

Soda packs in the calories. A typical 12-ounce can of soda generally packs about 150 calories. And they’re EMPTY calories, meaning they have no nutritional value, while loading you up with sugar. That adds pounds quickly if you don’t keep it in check, and you’re rarely full after a whole can – which leaves you grabbing for something else to fill your belly.

Think of it this way – for the same amount of calories (150), you could enjoy 22 fill-you-up almonds, 6 dark chocolate-covered strawberries, an entire apple with a tablespoon of peanut butter or a serving of minestrone soup. Now THOSE are calories that pack a 1-2 punch!

Soda is super acidic. And we mean that. Sodas are just moderately less acidic than battery acid on the pH scale. What does that mean? It means regular soda consumption can literally rot your teeth (just like your mom said!).

Soda is bad for your bones. Watching out for osteoporosis? Then watch your soda intake. Studies have shown that soft drinks, which contains phosphorus, can cause your bones to leak calcium.

Above average consumption in children can make them more susceptible to bone breaks. And if you’re over 50 and taking calcium supplements, you won’t want to undo your good work by having a Coke at the end of the day.

With all this data out there, it’s surprising that more people aren’t ditching their soft drinks for better alternatives. What are those alternatives? Check back with us next week for a list of great beverages that don’t tip the pH scale (or your bathroom scale). You may have guessed that our number one favorite is fresh, crisp water!

Crystal Springs Water Delivery of Alabama delivers water directly to your door in flats or 3- or 5-gallon bottles. For more information on having water delivered to your home, visit us at www.crystalspringsal.com. 

Hopefully you have, and you’re already starting to see the benefits of exercising more, watching what you eat or drinking more water. But many people struggle with sweets when they’re trying to drop a pound or two. So we’ve got some great alternatives to satisfy your sweet tooth while staying on track!

Fruit – We know, we know – when you’re craving a Snickers bar, a banana just won’t cut it. But adding more fruit into your diet is beneficial, and there are things you can do to make it a little more satisfying. Try accompanying a banana with a tablespoon of peanut butter or a drizzle of chocolate syrup. A sliced apple pairs well with an individual serving of caramel dip. And berries – like blueberries, strawberries and raspberries – are so sweet you may not need any accompaniment!

Trail mix – Instead of reaching for that bag of M&M’s, try trail mix. A mix of peanuts, almonds, raisins and M&M’s is a great alternative that will still give you your sweet fix, but also set you up with some protein to keep you fuller longer. It’s an easy snack to make in a big batch and divvy up into smaller serving sizes, too. And you can experiment! Try adding dried fruit, granola, cashews or even air-popped popcorn to mix things up!

Frozen yogurt – If the ice cream is calling, try answering with frozen yogurt. It contains fewer calories and fat than regular ice cream, comes in a variety of flavors and even has beneficial active yogurt cultures that can aid in digestion. Top it with fruit or nuts, and you’ve got a sweet treat with health benefits too.

Banana bread – Sometimes, you just need a slice of cake. But many recipes call for loads of butter and oil. Try baking up a loaf of banana bread instead. It’s just as yummy, but with fewer calories per slice. We love this recipe from Cooking Light, which incorporates low-fat yogurt instead of some of the butter for an even bigger nutritional punch.

100-calorie packs – When you’re on the go and craving something sweet without an apple or yogurt place in sight, reach for a 100-calorie pack of some of your favorite treats. Nabisco packages Oreos, chocolate-covered pretzels, Chips Ahoy and more into 100-calorie packs that won’t expand your waistline. So think ahead and take a pack (but only one!) with you when you’re on the go.

And of course, remember to drink your water throughout the day. Staying hydrated can ward off some of those cravings and make you feel better. What healthier options do you reach for when a sugar craving strikes? Let us know in the comments!

Crystal Springs Water Delivery of Alabama delivers water directly to your door in flats or 3- or 5-gallon bottles. For more information on having water delivered to your home, visit us at www.crystalspringsal.com. 

Clorox wipes and your Crystal Springs cooler - best friends in the winter.

It’s the height of cold and flu season. There’s sneezing and sniffling coming from all directions. Tissues are at a premium. How do you keep your office (and therefore, yourself) healthy until spring? Crystal Springs has the answers!

Wipeout! Get those Clorox wipes and get wiping. Standard office equipment – phones, copier buttons, fax machines and restroom door handles – are dripping with germs this time of year. Do yourself and your coworkers a favor by giving shared areas a good wiping at least once a day. Think through your day and everything you touch. What about the coffee pot handle? The elevator button? The refrigerator door? The Crystal Springs water dispenser knob? We all spread germs all day long, but you can reduce your risk of getting sick if you kill the germs before they kill your day (or week).

Wash up! It’s said all the time – washing your hands with warm, soapy water is the BEST way to keep from getting sick and spreading germs. Using antibacterial hand sanitizer is a good alternative when a sink isn’t available. And when all that washing takes its toll on your skin, follow up with an antibacterial lotion.

Stay home! We know, we know – you’ve got a big presentation to give/a huge report to write/a gigantic dinosaur to stuff (surely we have some paleontologists reading this, right?). But you’re not doing yourself or anyone else any favors by coming into the office when you’re sick. You won’t be doing your best work, and you may even prolong your sickness. So when the thermometer goes up, your head should hit the pillow.

And don’t forget – drinking lots of fluids, when you’re well or sick, can help flush those germs right out of your body. Does your office have a Crystal Springs water cooler? They’re a great way to have fresh, crisp spring water on hand to keep you hydrated and healthy all year!

Grilled Fish Tacos are healthy AND satisfying!

Did you make a New Year’s Resolution to lose weight? Want to eat healthier? Or do you just want to get in the kitchen and kick the drive-thru to the curb?

We want to do those things too. And moreover, we want to help YOU do them! So we’ve compiled some of our favorite low-calorie, high-flavor recipes from around the web.

Worried you’re not proficient enough in the kitchen to tackle these? Don’t worry – not only are they delicious, they’re easy. Give ‘em a try and let us know what you think!

“Soy-full” Chili – This nutritional spin on a classic cold-weather staple has been slimmed down with soy crumbles instead of high-fat ground beef. And you’ll never know the difference!

Grilled Fish Tacos – You’ll never miss the high-calorie cheese in these flavorful fish tacos. Cook the fish on the stove if it’s too cold to grill.

Roman-Style Chicken – Tomatoes and peppers ensure you’ll not only get a delicious meal, you’ll get your vitamins too!

Lean Lasagna – Craving something warm and cheesy and sinful? Get the best of both worlds with this made-over lasagna that’s lower in calories but high in taste!

Honey-Glazed Salmon – You know fish is good for the waistline AND the brain. Make it even more delicious with a dab of honey!

We can’t wait to get in the kitchen for some healthy meals like these! What about you – do you have a favorite low-cal, high-flavor meal? Share it with us in the comments!

Also, don’t forget that we’re offering FREE WATER to our customers who refer a friend! Learn more here!

That’s right – when you recommend us to a friend who then signs up for our delivery service, we’ll credit BOTH of your accounts with $50. That’s a lot of water! Simply give your account number to your friend, and ask them to tell us you referred them when they call to set up service. It’s that easy! 

There’s no limit to the number of friends you can refer. Keep telling people you meet how much you enjoy our service, and we’ll keep crediting your account when they sign up! It’s just our way of thanking you for being a valued – and vocal! – customer.

Need help finding your account number? Check out our blog post on using our new online feature with your account.

Some people want to lose weight. Some need to quit smoking. Others just want to quit biting their fingernails. All noble endeavors.

But what happens when your resolution to go to the gym seven days a week, or quit smoking cold turkey, or never eat sweets again backfires? You’re left possibly worse off than when you started.

So we’ve compiled a few simple things that all of us can do in 2012 to get our new year off to a good start. Hopefully, when spring and summer roll around, your resolutions will have turned into regular good habits!

Drink more water. Obviously we’re biased, but the benefits of drinking enough water can’t be overstated. Start by trying to replace just one beverage – a soda, perhaps – each day with a glass of water instead. You’ll feel better, your skin will look better, and you might even shed a couple of pounds. Signing up for our water delivery service is a great way to ensure you’ve always got crisp, refreshing water on-hand.

Go for a walk. Starting off the new year by trying to go to the gym seven days a week when you’re used to being a couch potato can definitely set you up for failure. Instead, try to just get out of the house and go for a walk a couple times a week. You’ll get some exercise, clear your head and get in a good habit. Then, maybe two times a week will turn into three, then four, then… you get the idea.

Have a little “you” time. Times are stressful. Many people feel there just aren’t enough hours in the day. We rush around with to-do lists a mile long, but that can wear us out quickly. In 2012, resolve to take a few minutes each day just for you. Whether that means a bubble bath, reading a chapter in a good book or the aforementioned walk, you’ll perform better and work and be better for your family.

So, what’s our New Year’s resolution at Crystal Springs? Simple. We’re going to continue providing the best spring water delivery service available. But we’re also going to add in a few perks in 2012. Check back with us after the new year for more details.

Until then, HAPPY NEW YEAR!

Have a holiday bake-a-thon. Who doesn’t love Christmas cookies? Many traditions stem from the kitchen, and our favorite is taking a day and baking cookies, fudge, toffee or cupcakes. Then box everything up and spread the joy to friends and neighbors. Kids love decorating sugar cookies with icing and sprinkles, and it’s a tradition they’ll remember for years to come.

Find some special Christmas china or plates. Christmas china doesn’t have to cost a lot or come from a jeweler. Finding some special plates – even at a thrift store – can make each meal around the holidays that much more special. Don’t forget a special plate and mug for Santa’s milk and cookies!

Hop in the car and enjoy the lights. After the presents are opened and the traditional Christmas nap has ended, load up the family in the car for one last spin around town while everyone has their Christmas lights up. Bring the hot chocolate with you, crank up the Christmas songs, and enjoy Christmas to the very end.

We’d like to wish all of our Crystal Springs customers a very Merry Christmas! We look forward to providing you with spring water delivered right to your door for years to come!

What are some of your holiday traditions? We’d love to hear in the comments!

No matter the personality, there are ways to avoid getting into a fight with family during what should be a happy time. Whether you have to ignore a complainer, stand up to a bully or help Uncle John lay off the gossip for the day, there are many ways to cope with each personality type.

And remember – the most important thing is that you and your immediate family have a wonderful holiday. Try to stay calm and keep the peace – at least until after the salad course.