March is National Nutrition Month® and this year’s theme is “Put Your Best Fork Forward”. It is known that there isn’t one diet that is perfect for everyone. If only it could be so easy! But alas, it isn’t and you must find what works for you and your unique lifestyle.
As busy professionals, often your “unique” lifestyle means you are engaged in work and skipping over meals. The convenience factor often outweighs the health factor when choosing what to eat. Having healthy snacks around can help avoid not eating, rushing off to buy fast food or grabbing something out of the vending machine. All of which lead to unhealthy eating habits and an increased risk for developing chronic diseases.
Many snack foods are high in refined carbs and sugar which leaves you unsatisfied and craving more food (calories). Having high-protein snacks on hand are extremely useful for when hunger hits and you don’t have time to prepare a meal. Protein increases the hormone that makes you feel full and satisfied, decreases the hunger hormone, and keeps your blood sugar and insulin levels from rising too high after a meal.
- Meat jerky, bars or bites: High in protein and packaged for on the go snacking. Make sure you read labels and buy from companies that avoid MSG, high amounts of sugar, artificial ingredients, and preservatives.
- Cheese sticks, cottage cheese, Greek-style yogurt: I am a big proponent of full fat dairy! It will also help curb your appetite like protein. Cottage cheese and Greek-style yogurt are higher in protein (20+ grams/serving).
- Grain free granola: Enjoy it out of the bag or on top of yogurt.
- Hard boiled eggs: Prepare hard boil eggs by the dozen so you can grab a couple as you head out the door.
- Nut butter: Have a couple of scoops with a spoon or enjoy it with cut veggies and/or fruit.
- Hummus and veggies: Grab a tub of hummus and your favorite veggies, and you’ll have a super easy snack.
- Oven roasted nuts and seeds: Buy raw nuts and seeds and toast in the oven with a pinch of salt (or your favorite spices).
- Yogurt dip with veggies: Mix herbs into Greek yogurt and you have a high protein dip for your favorite veggies.
- Protein shakes/smoothies: Make a batch of protein shakes/smoothies and store in individual glass jars for easy grab and go. Whey protein, collagen peptides, nut and seed butters, ground flaxseed, and chia seeds are all great ways to up the protein of a shake or smoothie.
- Chia seed pudding: Healthy pudding? Yes! See recipe for an easy way to incorporate a high protein, guilt free snack.
- Egg, tuna, or salmon salad: Great for lunch or a quick snack!
- Egg muffins: Whisk together eggs, veggies, and cheese (optional) and bake in muffin tins.
Mango Chia Pudding Recipe
1 cup full fat coconut milk
1 cup almond milk
¼ cup chia seeds
3 tablespoons maple syrup, divided 1 teaspoon vanilla extract
2 cups cubed mango, divided
Shaved dark chocolate (optional)
In a mixing bowl, whisk together coconut milk, almond milk, chia seeds, 2 tablespoons maple syrup and vanilla extract. Place in the refrigerator for at least an hour or until thick like pudding.
Meanwhile, blend 1 cup of mango with the remaining tablespoon maple syrup on high until smooth and creamy. Store in fridge until ready to use.
To serve, layer mango puree on the bottom of a glass jar or bowl then add the pudding. Top with chunks of mango and shaved dark chocolate (if using).
Green BEAN Delivery Shopping List
Almonds, Apples, Baby Carrots, Bee Free Granola, Bob’s Red Mill Chia Seed’s, Bob’s Red Mill Flaxseed, Canned Tuna, Celery, Cucumbers, Daikon Radishes, Eggs, Epic Bars, Hope Hummus, Mangos, Once Again Peanut Butter, Organic Valley Snack Sticks, Red Bell Peppers, Salmon Filets, Seven Sons Beef Jerky, Stonyfield Greek Yogurt, Sunflower Seeds, Trader’s Point Creamery Cottage Cheese, Walnuts
Click below to download a pdf of the March Healthy Times Newsletter!