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Healthy Snacking

Posted by Jasmine Freeman on

HEALTHY SNACKING

Cravings... Everyone gets them. Cravings can come out of no where, or could be signs that you are low in a certain vitamin or mineral. The best way to overcome a craving is to dodge them and be prepared. Here are some snack options for different craving tastes... sweet, salty, chewy or hot and spicy. It is a suggestion to prep these food combinations together, so when the craving hits, you fight it... both healthy and strongly. Use sealed snap lock bags, containers, freeze or pantry store these healthy snack in case of emergencies. 

Zip lock bags

These healthy snacking ideas calculate to just under 200 calories each. You could always adjust the measurements to suit your needs! They will satisfy your cravings, most combinations involve metabolism boosting foods and will keep you feeling fuller for longer. Ditch reaching for the unhealthy alternative or junk food options and include these healthy snacking wholesome foods ones. 

Craving something...

SWEET

Why not try a trail mix of....

10g Raw Organic Cacao Nibs + 10g Unsweetened Shredded Coconut +  15g Goji Berries 

Cocoa Nibs + Shredded coconut + Goji Berries

Total Calories: 185

Macros: C17 | P4 | F11

Place this mixture in a seal bag and give it a shake... voilà!

Health Benefits

Cocao Nibs contain...

  • Antioxidants 
  • Flavonoids, which protect you from free radical cell damage
  • Fiber 
  • Magnesium
  • Potassium 
  • Improve your mood 

Shredded coconut is high in...

  • Fiber
  • Protein
  • Iron
  • Zinc

and coconut contains the fatty acids triglycerides, which may regulate your hunger  hormones.

Goji Berries are packed with...

  • Anti oxidants
  • Beta-caroten, which provide skin benefits
  • Boost your immune systems, as they are rich in Vitamin C
  • Are high in fibre
And much more!

SALTY

Why not try crackers with topping...

25g (1 row) of wholegrain Sakata crackers + 7 Sun-dried Tomato + 30g Skinny Dip (Hommus, Tzatziki etc) 

Sakata + Sun Dried Tomato + Hommus

Total Calories: 196

Macros: C30 | P6 | F7

Grab a cracker and lightly smother with dip and place with a sun dried tomato... salty-licious. 

Health Benefits

Wholegrain Crackers contain...

  • Fiber
  • Iron
  • B Vitamins

and a very light and tasty option over regular potato chips.

Sun Dried Tomatoes are full of benefits such as...

  • Vitamin C
  • Vitamin K
  • B Vitamins
  • Iron
  • Antioxidants
  • Fiber

and assist in health health and strong bones.

Hummus is high in protein and fiber, but it is the chickpeas, which it is made from that make it high in...

  • Iron
  • B Vitamins
  • Folate 
  • Phosphorus  

CHEWY

Why not try nut butter stuffed dates topped with cinnamon...

2 fresh Medjool Dates + 10g of Nut Butter (Peanut, Almond, Cashew etc.) + Cinnamon Spic (NOT CINNMON SUGAR)

Medjool Dates + Nut Butter +  Cinnamon Spice

Total Calories: 198

Macros: C39 | P4 | F5

If you can, buy pitted dates, if not, slice out the pip. Slice your date in half, like a boat, then spread your nut butter inside. Sprinkle with ground cinnamon spice.

Health Benefits

Medjool Dates have both soluble and insoluble...

  • Fiber

and many minerals such as...

  • Zinc
  • Magnesium
  • Iron
  • B Vitamins
  • Vitamin K
  • Vitamin A
  • Calcium

Medjool dates help particularly to normalise digestive function.

Nut butters contain important nutrients such as...

  • Healthy fats
  • Protein
  • Fiber
  • Vitamins & Minerals
  • Phytochemicals

Cinnamon spice is loaded with...

  • Antioxidants

And helps with bodily functions such as,

  • Anti inflammatory properties
  • Lowers cholesterol
  • Lowers blood sugar levels 
  • Improves sensitivity to hormone insulin (metabolism)
  • Fights bacteria and infection

 

HOT N SPICY

Why not try hot spicy popcorn...

3 cups of air popped popcorn + 3 tsps of Hot Spices (Paprika, Cajun, Cayenne, Garlic etc.) + Butter

popcorn +  SPices +  Butter

Total Calories: 183

Macros: C23 | P5 | F10

Preheat your oven to 180 degrees. In a bowl stir together the melted butter and spices of your choice. Pour over your popped popcorn and place on a lined tray. Place in the oven for 15, turning over every 5 minutes or so. Eat warm or can store snack sealed bags for later.

Health Benefits

Air popped plain Popcorn contains...

  • Grains
  • Fiber
  • Antioxidants

Spices provide not only excitement to the taste buds but

  • Phyto-nutrients
  • Essential oils
  • Antioxidants
  • Minerals & Vitamins

that are all essential for overall wellness.

Butter - most people would jump at fright with hearing this word. However, people forget, real butter is considered a healthy fat. The body needs healthy fats as it can not produce on it's own and needs to come from food sources... such as butter. Butter provides...

  • Vitamin E, K, A & D
  • Antioxidants
  • Source of iodine
  • Contains the mineral selenium

and provides many more benefits! 

Healthy Snacking!

Now that you have some ideas for what ever cravings you may face, you can get creative and make your own combos. You can always use apps such as 'myfitness' to keep you on track of macros and calorie control.

myfitnesspal

Remember, fail to plan, prepare to fail. If you have healthy snacks readily available when the unfortunate craving hits, at least you know you are tackling it in a healthy approach instead of binge eating or going for that unhealthy option. Good luck and remember, preparation is the key to success! 

Key to success

Supplementation

If you feel like a snack and still want to eat clean, you could try our cheat clean protein bars, cookies, chocolate, pancakes or protein shakes! They are all high in protein, low or high in carbs (whatever your preference may be), a convenienton the go snack, low in sugar and come in a wide variety of flavours.

Oh Yeah! One Protein Bars

Oh Yeah One Protein Bars

UPS Chocobolic

UPS Chocobolic

Protein Pancakes

Protein Pancakes

Quest Bars

Quest Bars

Lenny & Larry's Complete Cookie

Lennys and Larry's Complete Cookie

Power Crunch Protein Bars

Powercrunch Bars

Protein Powder

Rule 1 Protein


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