• Heather Martin

All About Healthy Snacking

I will be honest I am a big snacker….secrets out! Do you ever find yourself so busy that you may have skipped lunch and didn’t have anytime to eat until you got home and then you get home from work and can eat everything in site? I know exactly how you feel, I used to just come home from work and binge eat BEFORE I had dinner. After I became I mom and realized that my life was just crazy busy and I need to start really planning out my day with my meals ahead of time. I noticed that when I packed 2 snacks to eat after my breakfast and the other after my lunch, I was more focused at work and didn’t come home starving. I have found that my body tends to do better when I eat smaller more frequent meals and a few small snacks in between. On days where I am just running around and didn’t plan out my day correctly with no snacks I am starving at night and can eat the entire fridge. The key for snacking is picking the right snacks for you and your body and keep the calorie count to under 200. These snacks are suppose to help curb your hunger and keep your metabolism going throughout the day. I don’t believe in any of the strict diet approaches that are very restrictive. The word “diet” or the expression “cheat meal” usually ends up in a weight loss failure and frustration. Usually when we restrict ourselves from certain foods that may be all we are thinking about and then end up binge eating that specific food later. Or when people are on a strict diet they lose the weight but they may find that they way of eating and fitness isn’t sustainable for them to keep up after and most people tend to gain all the weight back and then some. I believe it creating a plan for you that is going to be a lifestyle change that is something that works specifically with your body and incorporates whole foods and you can keep doing throughout your entire life. So I wanted to share with you my 20 favorite snack ideas that are easy grab and go for all my busy peeps. Because lets face it life is crazy and we are all very busy people and these snacks are great quick and easy options to make or just grab and walk out the door if needed. Also, be aware that NOT all calories are created equal. For example, a donut and an avocado have about the same amount of calories, but to your body, the difference is dramatic! One of my favorite examples that Michael Pollan points out in his book, The Omnivores Dilemma, “Only eat foods that will eventually rot.” Try staying clear from any processed foods and focus on whole foods from the earth.

Before sharing my 20 favorite snacks here are a few tips that I advocate when making healthy and nutritious food decisions. Eat 3-4 small meals a day, while incorporating 2 small snacks in between. Avoid processed and refined foods Cut out sweetened beverages, like soda and surgery drinks Focus on organic whole foods: Vegetables, fruits, grains: quinoa, rice, oats, and low fat dairy products: cheese, milk, and yogurts (plain). 100-200 calorie snacks

1/2 apple with 1 Tablespoon of almond butter 1/4 of a cup of almonds, cashews, or pistachios 1/2 cup of cottage cheese with oranges 2 large hard boiled eggs Apple with string cheese Sliced turkey and cheese roll up 6 ounces of plain Greek yogurt with Strawberries Unsweetened applesauce with cinnamon and nutmeg 1 cup of cooked oats with blueberries Grapefruit with shredded coconut

1 cup of baked kale chips with sea salt Carrots and hummus Sliced tomato with feta and basil 1 scrambled egg with mushrooms 1/2 avocado topped with salt and pepper 1 cup cucumber slices with 1 oz. Gouda cheese 1/2 cup shelled edamame with sea salt 1 slice of whole wheat toast topped with 1 Tablespoon of almond butter 1 cup of vegetable soup String cheese with a 1/4 cup of olives Stuffed potato with salsa

Don’t forget to ENJOY your food!

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