Healthy Snack

Healthier Snacking Tips

by

Here are 7 tips for smarter snacking.

  1. Try a “hi-low” combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.
  2. Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Nuts have lots of calories, though, so keep portion sizes small.
  3. The combo snack. Try to eat more than one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Try some whole-grain crackers (carbohydrates) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.
  4. Snack mindfully. Don’t eat your snack while doing something else like surfing the Web, watching TV, or working at your desk. Instead, stop what you’re doing for a few minutes and eat your snack like you would a small meal. In addition, it is important to avoid snacking to compensate for boredom or cope with stress. Some things you can try instead are going for a small walk around your block or having a big glass of water.
  5. Take only a serving size. One area of struggle for some comes when they eat out of a bag for example. By pouring a serving size worth of your treat or snack into a bowl, it makes it easier to eat only as much as you should, without over – indulging.
  6. You can take it with you. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won’t turn in desperation to cookies or chocolate bars when out and about.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please contact Elisha Cook for more information.

Grain (and Gluten) – Free Banana Muffins

by

Grain Free Banana MuffinsThe following muffin recipe was created by my sister while she was on the Elimination Diet, and I do have to say, it doesn’t make you miss grains that’s for sure! I use this recipe to create a light snack for work, presentations, or just a snack for at home. This recipe is even great for lunches for the kids. So try it out and let me know what you think!

Ingredients

  • 1 cup nut butter
  • 2 medium sized bananas (The more ripe, the sweeter!)
  • 2 large eggs
  • 1 teaspoon vanilla
  • 2 tablespoons of raw honey
  • ½ teaspoon baking soda
  • You can also include different toppings, including: coconut flakes, raisins, flax seed,  chocolate chips, cinnamon, and/or anything else you can think of (to be honest I like it without the toppings!).

Directions:

  1. Preheat oven to 400 degrees F.
  2. Place all ingredients into a blender or food processor. You can also use a stick blender if you have one.
  3. Blend until well mixed.
  4. Pour batter into a greased muffin tin. You can also use a mini muffin tin to make 24 mini muffins.
  5. Add additional toppings of your choice to each muffin and lightly stir into each cup
  6. Cook time: 15 minutes for full size muffins and 10 minutes for mini muffins. Test your muffins by using a toothpick in the middle of the muffin and removing it. If the toothpick is free of any crumbs, then your muffins are done, otherwise continue baking for several minutes longer.
  7. The recipe should yield 12 regular sized muffins or 24 mini – muffins.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

 

 

Craisin Bars Recipe

by

Are you not happy with the Granola Bars that are available on the market as snacks? Try this alternative to Granola Bars! The following recipe was adapted from the commercial Lara Bars, with my own personal spin on it.

Ingredients:

  • 2 Tablespoons of Almond Butter ( I like to use Almond and Cashew Butter)
  • 1/2 Cup of Brazil Nuts
  • 1/2 Cup of Walnuts
  • 1 Cup of Dates
  • 1 Cup of Dried Cranberries (Craisins)

Directions:

  1. Begin by using a food processor to grind the brazil nuts and walnuts. Set the Ingredients aside.
  2. Combine the Almond Butter, Dried Cranberries, and Dates in the food processor and grind until it becomes finely chopped.
  3. Add the Nut mixture to the Fruit and Almond Butter Mixture, and mix well.
  4. Lay wax paper down in a casserole dish and put the mixture in the dish, making it flat and pressed down.
  5. Let the mixture set, then cut into bar shapes.
  6. Lay them flat in your freezer and let them harden.
  7. Pull them out of the freezer when ready to enjoy!

Alternatively, you can use the mixture to make small “Energy Balls”, as opposed to the bars.