NUTRITION REBOOT

Thank you to everyone who attended our Meal Prep 101 workshop today! Didn’t make it? No sweat.  Stay tuned for more workshop fun to come 🙂

How would we get through the day without snacks?  Snacks are a great way to keep blood sugar levels stable and will help minimize our typical daily slump times such as mid morning and 3pm.  Keeping small easily eaten snacks in our bags or at our desks helps ensure that we make healthy, satiating choices instead of grabbing a donut on the go.

SNACKING DO’S

Nuts– a handful of walnuts, almonds, cashews, or any nut of choice is a great source of healthy fats – omega 3 & 6.  Their fat content keeps us feeling satiated for longer periods of time.

Veggies & fruits – cut up veggies and fruits are easily eaten finger foods that can easily be eaten with little time to spare. Try to choose a variety of colors when eating fruits and veggies.  Essential vitamins and nutrients are found in the varying shades and colors of our foods.  Keep your plate colorful!  This helps you fight food boredom while getting a good spread of vitamins and minerals.

Hummus – This tasty chickpea dip can easily be made at home or bought at any local grocery shop.   Being primarily made from beans, hummus is a good source of protein in the diet while jazzing up old favs such as carrot and celery sticks

Hardboiled eggs – boil up a carton at a time and keep on hand in the fridge.  Eggs are a great source of protein and all of the amino acids.  Having eggs pre-boiled ensures a tasty and healthy snack on hand at all times.

 Homemade trail mix – Mix and matching your favorite nuts and seeds gives you a personalized snacking experience – with a health packed punch.

 Trail Mix Recipe – Instructions:

  1. Mix 4 – 1 cup servings of nuts and seeds of your choice in a bowl.
  2. Add 2 -1 cup servings of dried fruit of choice to the bowl.
  3. Add 1 cup or chocolate chips or shredded coconut.
  4. Mix together thoroughly
  5. Store in a large Mason jar or container of choice

 1 serving = ½ cup of trail mix

 Keeping healthy snacks available means we are less likely to reach for high fat/high sugar options.  When choosing a snack I try to pair food items that have fiber with protein, ie. Apple slices and peanut butter.  The fiber in the apple helps to fill me up, while the good fats and protein in the peanut butter keep me from wanting to snack again shortly after.

SNACKING DON’Ts

SWEET:

Donut – an average donut has almost 200 calories and not much satisfaction after the last bite.

Chocolate bars – conventional chocolate bars have tons or refined sugar and nutrient lacking chocolate sources. Opt for a high quality dark chocolate with 70% cacao and up.  Check out Giddyoyo!

Cake…including the cup variety 🙂

Candy – hard, soft, sour….it’s all just sugar

Ice cream – dairy+sugar=packing on extra pounds and triggering an inflammation response. Opt for a dairy-free cold treat such as coconut bliss.

SALTY:

Pepperettes…try an all natural or organic beef jerky

Chips…try kale chips instead

French fries – anything with fried in the title is a no-no

Pizza – it’s so easy to grab a quick slice…and boy is it delicious.  But with the white crust, and gooey cheese, traditional pizza is a no go.

Buttery popcorn – while popcorn isn’t all that bad, what it’s topped with is a game changer.  Opt for air popped and drizzle coconut oil, add paprika or nutritional yeast as delicious additions.

Avoiding snacks that are packed with sugar and salt are a must. Snacks such as the ones listed above feel great when they’re on the lips, but they ignite cravings for more junk food that typically results in a binge situation.  We shouldn’t deny ourselves a piece of cake or slice of pizza here and there….we are  allowed to enjoy life J But keeping these items as occasional treats, instead of our go to snacks will help our pants get looser and boost our energy levels higher.

This week’s goal is to swap out as many of your fav junk food items for a healthier option.  Try hummus and veggies instead of chips this week.  You’ll get all of the crunch, tons of flavor and this choice will help you reach your health goals instead of taking you farther away.

Do you have any favorite go-to healthy snacks you couldn’t do without?  Please share!

 

Have a great week!

 Joël Jones. Holistic Nutritionist + Yoga Teacher.