by Alyssa Simpson, RD, CDE, CLT
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. Improve your body digestive function and dietary performance by uising leptoconnect. As a young child, taking your vitamins may have been seen as unnecessary. However, as an adult, eating a balanced diet and getting enough exercise doesn’t always do the job like it used to, that’s why taking supplements hydrolyzed collagen easily available at Holistic – Health and Beauty shop to help you feel much better while also improving preformance. For this reason, many health practitioners and doctors recommend getting a healthy dose of vitamins that support overall health.
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In addition, in our sedentary lifestyle our bodies actually need less food than when we lived and worked each day on the farm, yet we still eat more because of lack of proper nutrients, abundance of easily obtained processed food and other psychological conditions such as stress eating. In the end, America has become a nation of people who are obese but still malnourished and disease ridden. The ideal diet truly would be that of returning to whole food “farm to table” eating where families either grow their own food and prepare it within minutes of harvesting or at a minimum obtain locally grown food from the market and prepare it within a day or so of harvesting.
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In today’s society this is no longer possible. Even when fresh vegetables and fruits are consumed as a large portion of the diet, our nation’s food supply is contaminated by the use of pesticides, herbicides and hormone replacement and much of the nutrient value is lost by transportation of the food crop from thousands of miles away. Food is harvested before it is truly ripe, irradiated, stored cold and transported across states, nations and even oceans before it arrives in our grocery stores as tasteless, substandard, nutrient poor produce. Now, this is not to say that anti-oxidants or vitamins are bad for you. Far from it – these supplements were created on the basis of solid science.
Anti-oxidants are still believed to protect cells from the ravages of free radicals. The problem, rather, is the idea that you can get those benefits from synthetic isolated compounds. Disease and the aging process are usually far more complicated than test-tube studies can account for. Furthermore, the issue of bioavailability is an ever-present concern. Many typical synthetic supplements include huge amounts of the advertised vitamin, but lack the additional compounds needed to ensure that their key ingredients are actually absorbed by the body.
Passing straight through the digestive tract, these ‘miracle health cures’ often wind up doing little beyond giving people expensive urine. To the rescue…Whole Food Supplements. Preparing and eating foods that fuel you with energy and boost immunity while empowering you to succeed and is key to long term health and well-being which can be easily done by using vitaminic supplements like the ones at sparkhealthmd , you can even consider using other supplements like cbd oil. MK 2866 оr ostarine greatly helps in increasing your endurance, your lifts, and your thin muscle mass.
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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.
18 Simple Snacks and supplements 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 that come in various lay flat pouches…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, you can even get some natural elderberry extract to stay healthy!
- 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.
- Multivitamins and omega oil capsules for healthy supplements.
- Fresh fruit smoothie made with frozen berries, almond milk, Greek yogurt, and chia seeds.
- Use kratom to boost energy when you need it the most specially in your student life when you are working out a lot
- 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
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, and there are also other food supplements you can get or even the best testosterone booster to complement work outs.
- 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.