HEALTHY SNACKS iN THE MARKET

 

GoldFish Crackers has been recalled, now what?

The last months we have seen recalls on: Lettuce mixes, Almond milk, cereals and crackers. We are getting exhausted of this. Actually there is a term for this: Food recall Fatigue, which happens when people are just tuning out or ignoring recall information because we have had too many. We don’t know who to trust.

Now, this arise questions like what are my kids going to eat as after school snacks or what are they having for breakfast now? If you have been following for some time you know my answer, if not, the answer is real whole foods, for example oats, eggs or homemade pancakes (Check easy and yummy recipes here) and for snacks, they can eat greek yogurt, fruits or nuts

 

“Done right, snacks will help children meet their nutritional needs and have the patience to wait for main meals with the family. Done wrong, they may ruin the mealtime experience for everyone and affect nutrition.”

– Natalie Stasenko

 

She summarizes exactly what I want to tell you. We love snacking but I have seen that now snacking is being used to keep our kids quiet, to entertain them while in the stroller, to replace real food. We are buying lot of packaged foods instead of real food. I’m all about convenience but I think this is getting out of control. Plus I think is expensive.

Did you know that your sugar added daily limit is 24 grams and for your kids is 12 grams of sugar?, it includes all the snacks and beverages we eat and drink during the day (you can check my post about the 7 worst beverages you can give your kids here),  that is why it’s so important to check the food labels at the store before buying the snacks.

I know that we (moms) are almost all the time in a hurry when we go shopping, even more if we go with our little ones, and we don’t always have the time to check the labels of each product. As a result, dozen of moms keep asking me what are the best snacks in the market. I have done an exhaustive research and so far I have found really good quality and yummy products that are approved by me (hopefully they don’t have any recall soon 😊).

Again, if you want to lose weight and feel energized go for fruits, seeds, smoothies or yogurt as your snack. Same snacks go to your kid.

This guide is for you to go to the market and get them without wasting so much time in the aisle. Buy them for playdates, parties or for occasional snacks. I put snacks like this in the lunchbox only on fridays and we, parents, consume them on the weekends while watching nextflix, when I’m running around with no time to get a decent meal, also good to take on a road trip.

Just fill the form and you’ll receive the guide in your inbox!

Let me know what you think, What other snacks do you like?

Do you have any question? Leave your comment here, at Facebook or IG or send me an email.

 

 

FiVE WEiGHT-LOSS FRiENDLY SNACKS YOU WiLL LOVE

 

The words “weight-loss” and “snacks” often appear in the same sentence.

But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.”. Right?

Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!

What’s my criteria you ask?

They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.

Nuts   

It’s true – nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

 

Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.

 

Chia seeds

This is one of my personal favourites…

Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.

Can you see how awesome these tiny guys are?

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!

 

Boiled or poached eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good amount of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!

 

Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me!

 

Bonus Recipe: Hummus

Serving: about 2 cups

Ingredients

1 can chickpeas (garbanzo beans), drained & rinsed
⅓ cup tahini
1 garlic clove
2 tbsp sesame oil
2 tbsp lemon juice
1 dash salt
1 dash pepper

Instructions

1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Serve & enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

References:
https://authoritynutrition.com/20-most-weight-loss-friendly-foods/
https://authoritynutrition.com/foods/almonds/
http://www.precisionnutrition.com/encyclopedia/food/almonds/
https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/
https://www.dietvsdisease.org/best-fruits-diabetics/
https://authoritynutrition.com/foods/apples/
https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/
https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/
http://www.precisionnutrition.com/encyclopedia/food/eggs/
Nuts: Icons made by monkik from www.flaticon.com is licensed by CC 3.0 BY
Strawberry: Icons made by Baianat from www.flaticon.com is licensed by CC 3.0 BY
Chia Seed: Vector de Fondo creado por johndory
Boiled Egg: Icons made by Freepik from www.flaticon.com is licensed by CC 3.0 BY
Carrot: Icons made by Freepik from www.flaticon.com is licensed by CC 3.0 BY