We are proud to introduce Volume 1 Number 1 of the Arizona Digestive Health Magazine. You’ll want to check out this magazine for education on digestive diseases and cancer prevention from ADH physicians, new health applications to download on your mobile device to help you stay healthy, information on our offices and advice on where to eat gluten-free in the Valley! Click the link below to view it online now and be sure to look for a copy at your next doctor’s appointment.
This month’s issue is dedicated to snacking! Whether you are looking for a sweet snack, salty snack, or just an easy snack, this month I am providing you with real food snack solutions. Preparing and eating foods that fuel you will empowering you to succeed and is key to long term health and well-being.
A few simple things to remember when you are planning your snacks:
The simpler the ingredients, the better.
The simpler the transportation time from land to mouth, the better.
The simpler the prep time, the better.
The simpler the food, the better.
What is your favorite snack? Share with me today!
18 Simple Snacks to Empower Healthy Living
- Raw veggies and hummus. A few of my favorite raw veggies to pair with hummus include: red bell peppers, cherry tomatoes, broccoli, and sugar snap peas.
- Fresh fruits and nuts and seeds. Get creative by mixing things up – clean eating is also about variety! Try pistachios, almonds, cashews, walnuts, macadamia nuts, pumpkin seeds, sunflower seeds…just to name a few. Pair them with a variety of fruits such as berries, kiwis, oranges, grapefruit, apples, mangoes, grapes, bananas, peaches or pears…as you can see the list can go on!
- Greek yogurt mixed with herbs served with raw veggies. Try mixing nonfat Greek yogurt with fresh rosemary and serve with your favorite raw veggies such as cherry tomatoes, celery, cucumbers, bell peppers, and carrots.
- Pecans and dried cranberries.
- Fresh fruit smoothie made with frozen berries, almond milk, Greek yogurt, and chia seeds.
- Hard boiled egg with fresh fruit.
- Ezekiel cereal with Greek yogurt or almond milk.
- Smoked turkey breast topped with avocado and tomato slices.
- Apple or celery with almond, peanut, or cashew butter.
- Chicken lettuce wraps with bibb lettuce, avocado, and roasted red pepper.
- Sprouted grain bread with almond, peanut, or cashew butter and topped with fresh sliced strawberries.
- Fresh guacamole and veggies! Forget the chips and try dipping red bell peppers, sugar snap peas and cherry tomatoes in your favorite guacamole recipe! Dining out? Ask the server if they will bring cucumber slices instead of chips.
- Cottage cheese mixed with fresh blueberries and sunflower seeds.
- Dark Chocolate. The darker the chocolate the better. Aim for 70% or higher for the most antioxidant benefits. If portion control is a problem, then avoid buying the big chocolate bar and instead go for pre-portioned squares of dark chocolate.
- Melted chocolate and fresh fruit. If you want to serve up a fancy sweet treat try melting some chocolate and then serving with fresh fruit such as strawberries, apples, bananas, and pineapple chunks.
- Trail mix with Greek yogurt. Take about 1/8 – 1/4 cup trail mix – the type with nuts, dried fruit, and a little bit of chocolate and mix with your Greek yogurt….yummy!
- Baked apple chips served with slivered almonds and topped with cinnamon.
- Whole grain chips with black bean dip.
Homemade Almond Butter
- 1 cup whole natural almonds, roasted*
- 1/8 tsp. salt
- 3 tbs. almond or vegetable oil
In food processor with metal blade in place, grind almonds and salt until fine. While the food processor is running, slowly add oil in a steady stream until mixture is spreadable.
*To roast almonds, spread on an ungreased baking pan. Place in a 350ºF oven and bake 7 to 10 minutes or until almonds are fragrant; stir once or twice to assure even browning. Note that almonds will continue to roast slightly after removing from oven. Makes 3/4 cup, or 6 servings
Nutrition Info: Calories 130, Fat 12 gm, Sat Fat 1 gm, Mono Fat 8 gram, Protein 4 gm, Carbs 4 gm, Fiber 2 grams, Cholesterol 0 mg, Sodium 0 mg, Calcium 48 mg, Magnesium 53 mg, Potassium 139 mg, Vitamin E 6 mg
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4 Grab and Go Snacks I Love
We live in a very busy and fast paced society. Here is a list portable and easy to grab snacks:
- Lara bars.They are pure date, nut, and fruit bars. The ingredient list is never long or filled with fancy words you cannot pronounce, but the taste is delicious. I am sure you will find a variety that suits your needs.
- Orgain Nutritional Shakes.These ready to drink shakes are the perfect grab and go option for living a lean life on the road. If you are looking for a mini-meal replacement you could even pair this with a serving of nuts and you will have a 300 – 350 calorie meal that is balanced with carbohydrates, protein, and fat.
- 100 calorie packs of nuts. Pre-portioned almonds and walnuts makes clean snacking easy; add a piece of fresh fruit and you have the perfect snack.
- Pre-portioned natural peanut or almond butter such as Justin’s brand.If you love nut butters but struggle with portion control then these are the perfect solution for you. They can be found in pre-portioned servings anywhere from 90 – 200 calories a serving and are easy to add to apple or celery slices. Try mixing your favorite nut butter with Greek yogurt…talk about a delicious and satisfying treat!
Quote of the Month
“Those who have no time for healthy eating will sooner or later have to find time for illness”
News and Events: Do you live in the East Valley and dread driving to Phoenix for appointments? Visit me at the Mesa office on Mondays (by appointment); major cross streets are Dobson and the US-60. Phone consultations are also available on Mondays, Tuesdays, and Thursdays if distance or travel time is an issue. You could have your nutrition consultation over your lunch break and not miss a minute of work! Call (602) 422-9800 to schedule.