Healthy Snacks to Go…Here’s Your List

All right now.  Most of you know that you need to change your eating habits or are in the constant throws of improving what you eat. You see, everyone that comes to work with me with whatever issue they are having whether it’s pain, fertility, high blood pressure, diabetes, etc. they always put down “and weight loss” on their intake form.  It’s on everyone’s mind. We all know we could do better.  Me included, I’m a continual work in progress.  As I always say, quoting Maya Angelou, when you know better, you do better.  At least I hope so.  And it’s my experience that whether it’s weight loss that’s needed or relief from a myriad of dis-eases, the root is 9 times out of 10, FOOD. So we are going to talk food today.

Lesson 1.  New habits need to be slow and gradual.  Otherwise, in my experience, they don’t stick.  A very small percentage of the population responds to radical, and I’m not one of them! If I said now eat this and not that, period. Now go. It would be overwhelming and you would probably give up sooner than later.  So, let’s start small.  Let’s try to eliminate or cut down on the bad impulse “mistakes” we make everyday.

Let’s just start with snacks. Don’t make it easy to grab fries and a soda to “hold you over” until something healthy is available. Don’t hit up the inside of a 7Eleven for Doritos and an energy drink to get you through until Lunch/Dinner.  Let’s get prepared. The key to success here is preparation. Arm yourself with healthy portable snacks…the whole food variety.

I love nut butters!  Cashew butter, Almond Butter or Sunflower Seed Butter.  They are all full of fat & fiber so they will fill you up and keep you satisfied. Plus they taste great, are full of good for you fats, vitamins and minerals. You can scoop out a spoonful and eat it straight or combine it with fruits and veggies like celery, apples, & bananas. Never be without nut butters, like I said just eat a spoonful in a pinch. Aim for natural butters as conventional ones are loaded with sugar and not good for you added oils, emulsifiers and preservatives.

Second, I love to keep Fruit on hand because it is generally very portable. Apples, oranges, kiwi, grapes, bananas, pineapple, pears, mangos, melons, do I need to go on?  Two cautions here.  If you live in a hot climate, like me, you might need to get a cooler bag to stash your snacks.  A hot apple is never good.  Secondly, check the Dirty Dozen List for those fruits high in pesticides.  Fortunately, most of those on the Dirty Dozen List are available in organic varieties at most conventional supermarkets now. Again, be prepared. Some of these items are best prepared in the morning or the night before and put in a to go dish. Remember though that a jar full of melon is going to fuel and heal your body way more than a Snickers bar!  Priorities, we’re on a mission here.

Third, Hummus is a good snack.  If you are not familiar, hummus is basically pureed chickpeas or garbanzo beans with additional veggies and spices added for flavor. Chickpeas are full of fiber, so again will definitely fill you up. I like using veggies like carrots, cucumbers and bell peppers to dip in the hummus.  Again lots of fiber and nutrients to keep you satisfied and heal your body!

Fourth, are Nuts & Seeds.  Here again we have fat, fiber and protein.  Nuts are full of all kinds of goodness.  This is an especially good option for those of you who like your chips and Doritos. There is a lot of hand to mouth action, there is a lot of crunching action and there is also the salt factor. Now, I try to get nuts unsalted and if I need it I shake the bag of nuts with a little pink salt which is actually good for you rather than the processed salt that usually comes on nuts.  But, this is a process. Start with salted nuts, they’re way better than Cool Ranch Doritos, and work your way toward salting your own or going salt free.  Variety is the spice of life and there are plenty of varieties to choose from here.  Try cashews, almonds, pecans, walnuts, pumpkin seeds and get adventurous with pine or Brazil nuts. Buy snack baggies and fill one up for each day of the week, then all you have to do is grab & go.

Lastly, you can’t beat Hard Boiled Eggs. Dip them in pink salt & pepper for a kick.  Or, you can always find a spice you like and dip them in that, say a Mexican spice blend. They will help to rev your metabolism, fill you up, and give you a protein boost you need.  Just boil eggs a couple of nights a week so that you can grab & go in the morning.

All of these items are real whole foods. This is the goal.  If we can just start by eliminating the impulse snacks that are causing weight gain, depression, insomnia and inflammation in the body then we are off to an amazing start!

The key here is being prepared. Believe me, You are Worth and hour of prep time a week!  This I promise you.

Do you have a go to whole food snack that you love? Let us know, inquiring minds want to know!

This entry was written by Dr. Shelly Masters , posted on Tuesday May 07 2013at 11:05 am , filed under Health News and tagged , , , . Bookmark the permalink . Post a comment below or leave a trackback: Trackback URL.

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