Healthy Snacking Tips

It's February and it's time to reassess your 2012 health & fitness goals.  Have you found success in creating new healthy habits this year?  Do you need to shift focus and get back on track?

In the winter months, it's common to have cravings for specific foods - foods that will keep us warm, foods that contain refined sugars, white flour, white potatoes, breads and other comfort foods.  Oftentimes people search for certain textures and flavors when snacking.  I've created a list of healthy snack ideas that incorporate these cravings.  This list may be just the tool you need to enhance your nutritional plan.

If you find yourself standing in front of your kitchen cabinets or pantry, scanning bags & boxes looking for something to snack on, first stop and assess the situation.  Are you truly hungry or are you feeling angry, frustrated, sad, overwhelmed or any other range of emotion that leads you to turn towards food for comfort?  Crunchy foods work our jaw and teeth, which can lead to stress relief.  Sweet foods provide a brief burst of energy when we're tired and also offer temporary emotional comfort.  Salty foods react with the water in our bodies and help promote a flow which results in us feeling more relaxed.  Creamy foods may aid in counteracting anxiety or sadness. Note how you're feeling and if you determine that you're not quite hungry but instead you're searching for relief mentally, consider a non-food release such as reading, taking a walk, listening to music or any other calming activity.  On the other hand, if you feel that you are indeed hungry for a snack, here is a list of some healthy suggestions.

Crunchy Foods:

• apple slices (keep the skin on for additional fiber)
• frozen grapes
• rice cakes (there are many varities and flavors - opt for organic brown rice)
• popcorn (tip: add 1/3 cup of kernels to a brown paper lunch bag, fold the top over twice, and pop on your microwave popcorn setting without using oils or butter - or pop on the stove with a trace of coconut oil)
• a couple hard, Bavarian pretzes (opt for unsalted)
• baby carrots or other raw veggies (go easy on the dip)
• celery and natural, unsalted peanut or almond butter
• a handful of nuts (choose raw, unsalted)

Sweet Foods:

• wheatgrass (juice it!)
• fresh, whole organic fruits
• plain Greek yogurt with fresh fruit
• apple slices with unsalted almond or cashew butter
• 2 or 3 dates
• homemade frozen yogurt
• dried fruit (pay attention to serving sizes and sugar content)
• quinoa with cinnamon, slivered almonds, drizzle of maple syrup and unsweetened dried cherries or raisins
• fruit smoothies (visit my Facebook page: Fit & Healthy Mommy for my daily smoothie recipes)
• banana ice cream (freeze a whole banana in slices, add to blender with a tablespoon of peanut butter or drizzle of maple syrup and a few tablespoons of skim or alomond milk - blend until creamy)
• freshly squeezed fruit juice
• roasted root veggies to draw out the natural sugars (yams, carrots, sweet potatoes, squashes)
• small square of dark chocolate or few tablespoons of dark chocolate or carob chips

Salty Foods:

• olives
• pickles
• pickled veggies (carrot, daikon, beets, lotus root)
• tabouli or hummus
• oysters or sardines
• steamed veggies with Braggs Liquid Aminos or tamari
• whole grain tortilla or rice chips with homemade salsa or guacamole
• sauerkraut or other fermented slaws (good for sweet cravings too!)
• edamame with a scant sprinkle of pink Himalayan salt
• small serving (size of your thumb or smaller) of organic cheese

Creamy Foods:

• fruit & yogurt smoothie
• plain Greek yogurt (tip: add herbs & spices and use as a dip)
• avocado
• rice pudding
• spreads such as hummus, guacamole or tahini
• pudding (try blending avocado, banana and cocoa powder with a drizzle of maple syrup)
• pureed soups (roast butternut squash & onion with herbs, puree with no-salt chicken or veggie broth)
• mashed sweet potato (add cinnamon for sweetness)
• coconut milk

Aim for 2 snacks per day in addition to three small, balanced meals, with lunch being your larger meal of the day when possible.  Incorporate a small amount of protein into each meal and snack when available.  Make sure you are getting enough fiber in your meals and snacks so that you feel satiated.  Finally, be sure you are drinking plenty of water with and between meals.

As a holistic health coach, I can work with you to create meal plans, shopping lists and weekly recipes.  If you would like further tips and suggestions, please visit my website www.FitNHealthyWholeBodyWellness.com or email me at Debi@FitNHealthyWholeBodyWellness.com.