Tag Archives: healthy snacks
I skipped my walk this morning and attempted to sleep in, but I basically got up at the same time and got some things done around the house before heading out to work and away for the weekend. (I settled on a mini-walk around town before work started.) For breakfast I had two eggs and coffee.
Throughout the morning, I snacked on and off on plantains – and I had a second cup of coffee.
For lunch I had a piece of fish and left over zucchini. I also snacked on some apple slices mid-afternoon.
I had a Larabar post-workout, and for dinner I had some broccoli with beef.
Later in the evening I snacked on half a dragon fruit and some plantains.
Today was my day off – from work and from working out! Loved it…but I always feel a little guilty about not working out.
For breakfast I had 2 eggs and a breakfast sausage, and of course, coffee.
I spent most of the day in the City doing some shopping and celebrating a birthday, so for dinner out I had a small steak with onions, mixed veggies, and potato. This was a really great meal out and it kept me satisfied and feeling full all night. Which worked out well because I had a wedding reception to go to and there was food and booze and dessert…and this gal did not indulge in any of it. I just enjoyed the company and the atmosphere.
Breakfast this morning was one egg, a breakfast sausage, a very small peach, and coffee.
At lunch, I hit the gym and then did some grocery shopping as I’m getting a little bored with veggies and meat. I also picked up some pumpkin spice coffee because I am a nut for everything pumpkin. (I also found some pumpkin spice wafers but I’m not able to eat them until October.)
Post-gym/post-shopping, I snacked on a Larabar to tide me over until dinner. I spent the weekend away so I had some cleaning and laundry and food making to do. When I finally had dinner, I made a fish taco bowl. I’ve never made this before but it was so good and I’m definitely going to be making it again.
I had large leaf romaine lettuce (which formed the bowl inside my bowl, but eventually, I made into tacos), diced cucumer and green peppers (I thought I had red onion, but I was wrong – next time, onion for sure), baked haddock, and baked heirloom tomatoes drizzled with olive oil, diced black olives. I tossed in a handful of the veggies on top of the lettuce, then added the fish, and spooned some pesto onto it, and added in some avocado, then tossed on some more veggies. SO GOOD!
I was sort of bored last night and decided to make Whole 30 compliant cookies/pancakes (they’re pretty flat). I mashed up two bananas, mixed in two eggs, and some cinnamon. I blended it up really well then poured it onto a baking sheet and tossed in the oven. Once they were cooked, I ate two of them. They’re not bad.
This morning was a walk/run before work. It was cool and dark (still dark when I got back home) and the only bad thing about being outside this morning was that a skunk had been hit right by my house. I could smell it all thru the neighborhood. I was trying to plug my nose while running but 1. it’s not easy/it’s hard to breathe thru panting and a closed nose 2. I really must have looked stupid to the passersby.
This morning I was happy to (finally) indulge in some pumpkin spice coffee! So excited. For breakfast I had two eggs and one of my cookies/pancakes with some homemade pumpkin butter spread on.
For lunch today I had Eggs in Purgatory – which is a simpler take on Shashuka. I love this dish. It’s warm and, although it’s only tomatoes and eggs (I also added mushrooms and spices), it’s hearty. I have made it with meat before – sometimes chicken and sometimes ground beef or sausage removed from the casings. It’s really good. If you like eggs, then I suggest you try this dish.
I had a Larabar mid-afternoon as a pre-workout snack. And for dinner, I made cauliflower rice stir-fry with chopped up sausage. Before dinner, I also had 2 of my pancakes with pumpkin butter. And later in the evening, I snacked on a handful of coconut bites.
This morning I was up at 20 to 6 to meet a friend for a pre-work run. We walked/ran for just under 5k. We could have gone further but she has to be to work an hour before I do, so we headed back before 7. Great morning tho and we’re intending to do it again tomorrow.
I had my regular breakfast of coffee and two eggs. For some reason, this morning they were extra spectacular and tasty.
Once I got to work, I snacked off and on on nuts and cranberries.
For lunch I had leftover Eggs in Purgatory and a lot of water. I was really full.
Late afternoon, I ate a mango as a pre-workout snack.
Post-workout, I made Pumpkin Cauliflower Rice-otto (instead of risotto). Oh.Em.Gee. I’ve made regular pumpkin risotto before, and the cauliflower-rice version is just as good. And super easy to prepare:
Here’s my recipe:
I sauteed 1/3 onion and 3 small garlic cloves in ghee (clarified butter) – but you can certainly use olive oil. I sauteed them for a few minutes then added in 1/2 cup of mushrooms. Once that was sauteed for about 2 minutes, I dumped in a big bowl of riced cauliflower…I used up what I had left which worked out to be about 2 cups. The regular calls for vegetable or chicken stock, but for the healthier version I just added in water. You have to add in a bit of water every few minutes and stir it in. Eventually, I also added in some more ghee, about a half a teaspoon. Cook the rice for about 7 minutes and then add in the pumpkin. Because I had so much rice, I used close to a cup and a half. Mix it and keep an eye on it. You may have to add a little more water (the cauliflower is very absorbent). Cook for another 5-7 minutes, add in salt and pepper, and serve.
I have to also admit that, since I went shopping after teaching my boot camp class, and by the time I showered and did laundry and was making dinner, I totally snacked on some plantains and coconut. 🙂
Tags: #30daywholefoodchallenge, #cleaneating, #whole30, #whole30compliant, #wholefoodchallenge, 30 Day Whole Food Challenge, clean eating, eat clean, eating clean, eating healthy, health, Healthy Choices, healthy eating, healthy living, healthy recipes, healthy snacks, Whole 30, whole foods
This afternoon I got a hankering to make my own spring rolls. Something I had never done before. But, I said I’d do it…and I did it. I wanted something that I could take to work for lunch, something yummy and interesting and I believe I succeeded. It was actually really simple and cheap and they were delicious.
I picked up a package of rice paper at the grocery store – the only required necessity – and a few more vegetables to add to what I already have in my fridge and went on my merry way.
I had a gorgeous repertoire of veggies – and an apple for a little bit of sweetness and added crunch and chopped everything up perfectly.
I tossed heaps of all that beautiful and healthy goodness onto my rice paper and rolled like a pro.
I left most of them cold and raw but wanted to try a couple of them warm so I tossed them in the skillet and sauteed them.
There you go! An easy meal option when you want to eat healthy and try something new. (If you have kids you can fake like it’s Taco Tuesday and let them make their own rolls – super fun!)
I’m not a big fan of people who say eating healthy is “expensive”, “too hard”, “gross”, etc. and use that as an excuse to eat junk. The package of rice rolls was around $3 and I think has 12 or 15 rolls in it. I made 6 rolls in total – 2 or 3 would be enough for a meal on it’s own (1 or 2 if you’re having it as a side to something). I have plenty left over for lunches. AND, you can put as much fillers in as you want – as long as you’re gentle and don’t tear the paper. Cheap and easy and healthy and decadent.
Tags: eat clean, eating clean, eating healthy, Fitness, fitness and nutrition, fruit and veggies, health, health food, healthy, Healthy Choices, healthy eating, healthy food, healthy lifestyles, healthy living, healthy recipes, healthy snacks, no sugar, nutrition, spring rolls, summer recipes, vegetables, veggie rolls
Quite often people ask me what I snack on, especially when I’m on a Whole 30. In fact, when I tell people about the Whole 30 I am usually met with “what do you eat?”. I’m finding that people don’t realize how much nasty crap they’re eating until I really spell it out for them by explaining what I eliminate and why.
Because I’m on the go so much and, it seems, pretty much living at the gym, I’m always hungry and need to be prepared for when hunger strikes and for pre-workout fuel.
So, for those of you who are interested, here’s the short-list for my snacking staples:
- Dates – You can almost always find a bag of dates in my desk drawer at work, and somewhere in my house. I love dates. Dates are a great pre-workout fuel, since they’re rich in glucose (a simple carb). Glucose travels directly to the liver for immediate energy transport – meaning the body doesn’t have to convert it to a different form of energy in order to utilize it. Sometimes, if I’m feeling a little draggy during the day, I’ll pop a few dates for quick (and sweet) energy.
I LOVE me a good Larabar. There are so many different flavors to choose from and they are made (mostly – some of them have chocolate or peanut butter) from 100% natural, clean ingredients. And since the primary ingredient in a Larabar is dates, they’re an excellent source of energy. You can be certain there are always a few Larabars stuffed in my gym bag.
I often make my own Larabars…especially when I’m rockin’ a Whole 30. It’s inexpensive and I can ensure they’re compliant.
3. Fruit – Fruit is usually my number one go-to for snacks. I usually have apples and bananas in my fridge at home and at work. If I have a big workout coming up, I will usually have one of the two a bit in advance. I often will throw an apple in my gym bag as well.
I also like to have tropical fruit – mango, papaya, pineapple, dragon fruit – for occasional snacking sweetness.
4. Plantain Chips – I am addicted to plantain chips.
Okay, I may not be addicted, but I do enjoy plantains – home-cooked or store bought. They’re low in calories and fat, and are sugar-free. I sometimes keep these in my desk drawer (where my coworkers
steal indulge in them) and in my cupboard at home. They are so good and since they are Whole 30 compliant, I usually have them on hand for “emergency” snacking.
As you can see, my snacks are all Whole 30 compliant. But there are also options available for people who are looking for snacks that are organic, or gluten-free, or vegan. The company GoMacro offers products that meet all of the above.
GoMacro is a family-owned company that “put their heart and soul into a natural, whole-food based lifestyle”. Their pursuit of health thus became a path of living in balance with themselves and nature. (Seriously, do yourself a favor and go read their story – it’s truly inspiring!! <3)
Their products are, as I mentioned, gluten-free, organic, and vegan (they’re also kosher). They are cold-pressed and nut-butter based and made from simple, clean ingredients. These little bars are perfect for throwing in your gym bag or your back pack or your purse.
Unfortunately, GoMacro Bars are not yet available in Canada (they’re working on it), but if you’re living in or visiting the US, you can order them here or pick them up in select stores. (GoMacro peeps – feel free to send me a sampler. 🙂 ).
Well there you have it. What I eat. What I want to eat. A few healthy snack ideas that you can consider keeping on hand and getting you through your workout, especially if you’re struggling to maintain compliance in a Whole or clean or vegan diet.
Tags: #whole30compliant, clean eating, dates, eating clean, eating healthy, energy, energy bites, exercise, Fitness, fitness and nutrition, food, fruits, fuel, gluten free, GoMacro, GoMacro bars, grocery, gym, health food, healthy eating, healthy living, healthy snacks, homemade Larabits, kosher snacks, Larabar, macros, organic, plantain, plantain chips, pre-workout, sugar free, vegan, Whole 30, whole foods, workout fuel
I’m now 36 days into my Whole 60 and have been doing so well. But this past weekend was tough: surrounded by delicious foods and decadent drinks. I was pissed off at my food.
So last night, while gearing up for snowmageddon in Nova Scotia, I made these complian nut butter cups.
I made only a few and they have been serving their purpose. Cocoa, coconut oil, sunflower seed butter. That’s it. Easy peasy! Completely satisfied ( except for the weather. #snowpocalypse )
Measurements can be estimated. I made a half dozen cups and used 2 teaspoons of coconut oil, a teaspoon of cocoa, and a another half teaspoon of coconut oil and a tablespoon of sunflower nut butter for the center.
1. Melt coconut oil or butter over a double broiler (you can use a microwave). Once thoroughly melted, blend in the cocoa until completely smooth as liquid. Pour half of this into mini muffin tins or ice cube tray and place in the freezer.
2. Melt coconut oil or butter over a double broiler . Once thoroughly melted, blend in the nut butter of choice and stir until completely smooth. Pour this mixture over the frozen chocolate bottoms and freeze.
3.Re-warm an pour remaining chocolate mixture onto the nut butter cups to complete the third layer. Freeze. ENJOY!
Tags: #whole30compliant, clean eating, compliant, food, food boredom, healthy, Healthy Choices, healthy eating, healthy food, healthy recipes, healthy snacks, Inspiration, no sugar, Nova Scotia, snowmageddon, snowpocalypse, sugar free, Whole 30, Whole 60
If you have been reading this blog for a while you will note that I love the Whole 30 program. Seriously, I am absolutely in love with it. (If you’re not familiar with the program, go check out the website: Whole30.)
I love the food I get to eat and the way I feel when I’m doing it. And I love how proud I am when I’ve finished it. In fact, I love it so much that I’ve been super excited to get started on a Whole 30 in early 2017.
I’ve noticed that there are currently tons and tons of challengers out there – all who started their programs on January 1st. And I applaud them.
Me, however, I have opted to wait a week. Because I’ve done the program so many times over the last year and a half, I know that if I had started on New Year’s Day I would have been setting myself up for failure. With so much “junk” in my system throughout the month of December (wine, chocolate, cookies, wine, wine, wine), I knew that I would need to ease my way out of Christmas goodness for a good week before jumping into my 30 days. Which, by the way, I am hoping to turn into a Whole 60. *fingers crossed*
I didn’t eat terribly the entire month, but I did have way more sugar than I normally would. I mean, everywhere I looked there was chocolate. And I had more wine date (with and without others!) then necessary. In fact, I have had more wine in the last month than I have had in the last 3 months. (And that’s still not saying a lot.)
This week I have been omitting most of the holiday garbage…limiting the chocolate, omitting the other sweets, cutting
out down the wine. And by the weekend, I will have all of it out of my system.
I am really stoked to get going on this though. And, to top it off, my boyfriend bought me the Whole 30 Cookbook for Christmas and intends on trying the program with me this time.
I really encourage anyone who is planning to do the Whole 30 to read the book. Spend the money and read it. It’s worth it. It may change your life! I have truly benefited from this program and I think everyone can go clean for 30 days – even just once.
The basis of the program is to eliminate food cravings, sugar dependency, and systemic inflammation. “Think of it as a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.”
This is not a cleanse – that’s what you have a liver for. This is a program to help you rid yourself of all the garbage that is unnecessary in our current diets and destroy the sugar dragon.
If you’re interested in the program, definitely check out the website or the book. And if you have any questions about my experiences with it, please send me a note.
Tags: #30daywholefoodchallenge, #whole30, #whole30compliant, #wholefoodchallenge, 30 Day Whole Food Challenge, clean eating, cleansing, eat clean, eating clean, eating healthy, health, health food, Healthy Choices, healthy eating, healthy living, healthy recipes, healthy snacks, Melissa Hartwig, no sugar, reset, sugar, sugar free, Whole 30, whole foods
I’m finishing up Day 17 of a food elimination program (I will be posting about this when I have completed the program). I have struggled with stomach issues since I was a small child and I’ve had doctors and allergists put me on elimination “diets” in the past that completely sucked the life out of me – not to mention the medications and invasive tests that I’ve undergone in my lifetime.
The program I’m participating in allows me to eat real, whole foods – fruits, vegetables, and meat – nothing processed. Like I said above, I’ll be posting about this experience once I complete it but the let me just say the theory behind this program is that there are foods that cause systemic inflammation in the body which can have other effects on us (allergies, sleep disorders, skin problems, tummy troubles, etc.) and so the foundation is to eliminate all the processed stuff and whatnot and rely on fueling your body – your temple – with nutritious, delicious, whole foods.
So I have cut out sugar in all forms – except what I get from fruits and vegetables – all processed foods, dairy in all forms (which isn’t so bad for me since I’m allergic to dairy anyway and sometimes indulge in foods that make me feel like I got hit with a bat), etc. And you know what? I.Feel.Great!
I was trepidatious and doubtful going into this program but by day 3 I really started to notice a change in my digestion of the foods I was eating. I’m not going to elaborate (at least not yet) but I will say that for that reason alone this elimination program has been worth it. And for the most part, it’s a program that I can sustain. AND the best part of it: nothing I eat has to come from little silver packages.
So, all of that being said, what I’m about to challenge you to is a little different than what I’m doing. Instead of eliminating everything, I CHALLENGE YOU to eliminate a processed food from your diet for one whole month. It sounds easy enough, but believe me, letting go of something you “rely” on daily isn’t always that easy (I sorta miss my mayo – but am learning to love avocado).
For instance – try cutting the cream out of your coffee for a month. Either go black or drink it blended with a little coconut oil or coconut milk. (I do this all the time anyway and love it.) Or, go without bread in all forms for the month. That means no morning bagel, no cronut at the office, no weekend PB&J. I swear you can do this.
Step outside you comfort zone and try something new. If you like pasta try using zucchini or carrot “noodles” instead of actual pasta noodles.
Or try making your regular ice cream from frozen bananas and fruit. Instead of going out for that sugary, calordie-dense frappuccino, make your own at home with fresh brewed coffee (cooled), sliced frozen banana, 100% real cocoa, and some coconut milk – this is just as delicious and refreshing and it’s pretty healthy.
Give this 30 day challenge a try. It may seem hard – but it’s really not; and it’s only 30 days. You can do anything for 30 days. Try it. See how you feel before, during, and after. See if your body changes at all – inside or out. See if any part of your health improves. Try it. You’re worth it.
And if you do it – hashtag it, baby! Let the world know you’re participating.
#wholefoodchallenge #realfoodchallenge #30daywholefoodchallenge #justeatrealfood #nsfitbitch
Note *Remember, this is not a calorie-restrictive, low carb, low protein, unhealthy plan. The goal is to focus on clean eating – therefore eating an abundance of nutritious foods without the added sugar, chemicals, or unhealthy benefits
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Tags: #30daywholefoodchallenge, #justeatrealfood, #realfoodchallenge, #wholefoodchallenge, 30 Day Challenge, 30 Day Whole Food Challenge, balanced diets, being healthy, clean eating, diets, eating healthy, elimination diets, exercise, exercising, Fitness, fitspiration, food boredom, food lifestyle, health food, healthy eating, healthy food, healthy living, healthy snacks, improved health, nsfitbitch, reasons to exercise
It’s Friday (Thank Goodness!!)! And with Friday comes Friday night (followed by Saturday and Sunday nights) which means, for many, that it might be movie night. I know that sometimes, after a long and exhausting week, I like to curl up on the couch with my guy or my cat and just veg out with a movie. And, like many of you, sometimes I like to snack.
My guy likes popcorn – microwave popcorn. Me, honestly, if I never had microwave popcorn again in my lifetime I would be okay with it. In fact, if I never have popcorn again I’ll be okay with it. (I say that but I know if I hit the movie theater and smell really popped corn I’d be all “YUM!”)
First of all, microwavable popcorn is full of chemicals and additives and can be just plain yuck. Thankfully, I inherited (and when I say “inherited” I actually mean borrowed and never gave back) my mom’s old fresh popper so if I ever get the hankering for real popcorn I can pop the real stuff.
In the meantime, I’ve completely fallen in love with Cauliflower Popcorn. Have you tried it? It is so good. And the best part is that it’s nutritious and low in calories. It’s chalk-full of fibre and vitamins and contains no cholesterol.
First thing once you choose your cauliflower is ensure you wash it well. You can wash it as a full head or after it’s chopped up, then pat it dry.
Once you’ve washed and dried the cauliflower chop it up into bite-sized pieces and toss it in a little olive oil. It’s your choice whether you want to add anything else to your ‘popcorn’ – you can add sea salt, fresh herbs, a little parm, or even regular ol’ popcorn seasoning. Then spread it over a baking sheet.
Put the pan of cauliflower into a preheated oven at 425. Depending on how soft or crunchy you like your cauliflower popcorn you roast in the oven anywhere from 15-45 minutes (tossing it every 5-8 minutes), and voila: A healthy and delicious (and inexpensive) snack.
I know it may be hard to fall in line with Jennifer Aniston’s (or any celebrity’s)
preaching way of thinking when it looks like she has never experienced a fat day in her life (although we’ve heard the stories of how she was asked by producers to lose weight prior to shooting “Friends”). Truth is, yeah, she may be thin but it takes discipline to stay lean and healthy. And to swear yourself off completely from foods you enjoy is not the best idea. You’re more likely setting yourself up for failure. I am not a junk-food eater but on occasion, I like to indulge in something. Like right now, for instance, I am savoring some yummy chocolate. Not dark chocolate, either. I just had a handful of crappy straight-to-my-ass chocolate pieces. And I’ve now, just now, put the box deep inside my desk so that the urge to continue eating it is gone. Out of sight, out of mind.
But, I was feeling like some chocolate today and I went for it. If I have a craving for more sweet stuff later I have some beautiful strawberries in the fridge. See, it’s okay to indulge once in a while; the rule is to not overindulge.
When you want something, have it. Enjoy it. Savor it. APPRECIATE it. And you will be satisfied.
I’m a little bored today. It’s hot and it’s a Sunday of a long holiday weekend and I’m waiting for my boyfriend to finish up at work so we can head off for vacation for a few days. And of course, I have the munchies. Eating out of boredom is never a good thing but I’ve been snacking healthily today.
I’ve been going between the following two – which are both, not only completely yummy but healthy too:
#2 Chocolate Covered Frozen Banana Peanut Butter “Sandwiches”
This treat has a long-winded name but they are great..and pretty healthy with 3 ingredients: Banana, Natural Peanut Butter, Dark Chocolate.
Just slice up a banana, cover slice with peanut butter, top with another slice of banana. Freeze. Once frozen, dip in melted dark chocolate. Freeze. Enjoy.
Can’t really top the simplicity of these snacks.