Healthy Snacking for On-The-Go
Whether your’e following keto, paleo, balanced or intermittent fasting, we all need to snack; especially if we’re busy we need healthy snacking for on-the-go. Healthy snacking is tricky because the big food manufacturers try to trick us with their pretty labelling to convince us that some foods might be healthy when really they are not. This article will include an example of good, bad and ugly snacks, in opposite direction we’ll go from ugly bad and good - that’s worst to best. So if you’re a busy person you can benefit from this blog and learn to be consistent with healthy snacking for on-the-go.
Unhealthy snacks are high in sugar or starch, contain fried or poor quality oils, are high in preservatives and have very little nutrition. They have very little protein, fiber, and vitamins and minerals. They contain high pesticides and Genetically-Modified crops; will always contains, glucose, fructose, corn syrup, solids, corn and/or soy products and processed grain. They may also contain aspartame, MSG, high levels of sodium, toxic dyes and flavorings and a host of toxic preservatives so they obtain a long long long shelf-life. Cookies, cakes, chips and candy bars are examples of the worst of the snacking category.
This next category is tricky because in this category we are still getting a high amount of sugar, processed foods, salt and maybe even preservatives. This category may be difficult to wade through unlike the Ugly category where they are not being marketed as healthy, this category is being marketed as healthy, blue menu or better options. While they may list and have certified positives such as gluten-free, low in saturated fat, vegan, high in fiber, high in protein, nut free or even sugar-free Beware! These foods may have preservatives, long expiration dates, unhealthy sugar-substitutes, high calories, small serving sizes - making this food category dense in calories and low in nutrients. Like the Ugly category, they may still be addictive, and keep you wanting more.
Examples of this category are protein bars, shakes and cookies, popcorn, sweetened yogurts, dried fruits and nuts coated in sugar, and gluten-free processed grain snacks.
Snacks that are truly healthy may have no labels promoting their health benefits at all. You will know they are healthy for 2 reasons
1) They are fresh - fresh fruits and veggies that have not been processed in any way, except may chopped up. Fresh fruits and veggies are the colors of the rainbow, they have high water content, high fiber content and high nutrient contents - such as naturally occuring antioxidants, vitamins and minerals. If they contain fats, they are unsaturated fats high in omega 3s and anti-inflammatory omega 6s such as avocado, and coconuts, raw nuts and seeds. Eating 1 fruit is far healthier than consuming juice or fruit flavored item of the the same fruit because 1 fruit has a small amount of sugar compared to it’s fiber content, and nothing has been added from the outside.
2) They are naturally high in protein and/or fiber and nutrients.. They look like food, balance your blood sugar, make you feel good when you eat it - and give no highs and lows. They are not addictive. You might think they have a bland flavor when you start changing your diet, but the natural flavors from minerals and natural sweetness will hit you as you continue to eat them. Hummus, whole grains, eggs, fish, nuts and seeds and their butters, plain yogurt, fish, beans/hummus, seaweeds and olives.
Tune into my Snacking on the Go webinar to watch me create this amazing recipe. Here is what you’ll need to make my favorite Granola recipe, which hits the marks when it comes to healthy food. Don’t be afraid to dress it up with other healthy options.
Healthy and Easy Granola
2 1/2 cups Organic Rolled Oats
1/2 cup Raw Organic Nuts (almonds and walnuts work best)
1/3 cup Raw Organic Pumpkin Seeds
1/4 cup Unsweetened Organic Coconut
1/4 teaspoon Sea Salt
1/4 teaspoon Cinnamon
1/2 teaspoon Pure Vanilla Extract
2 Tablespoons Raw Organic Coconut Oil
2 Tablespoons Raw Organic Agave Nectar
1. Preheat over to 250 degrees
2. Using your hands, mix all ingredients together in a bowl until coconut oil has melted and all ingredients are thoroughly combined
3. Spread evenly on a parchment lined baking sheet and bake for 25 minutes or until very lightly toasted, checking and mixing every 5 minutes.
4. Cool and store in a large mason jar (or air tight container) for up to 2 weeks.
Granola can be enjoyed as by its self, added to plain Greek yogurt or as a breakfast cereal with organic almond milk.
Order the video so you can watch what I have to say about Snacking on the Go
March 2019 Special: Register for a coaching program with me- and get a BONUS Private coaching session to create a healthy snack list for home. To book a coaching program with me go towww.natmedcoach.com/membership-features.