Be sure to eat every 3-4 hours so your blood sugar levels remain stable and you are less likely to reach for something sugary or another cup of coffee, or chocolate!
Healthy snacks include:
*Green apples with nut butter
*Gluten-free crackers with avocado
*Larabars
*Protein smoothie-whey, hemp, or pea protein (add some dark leafy greens!)
*Nuts/seeds/trail mix (make sure nuts and seeds are raw, NOT roasted),
*Popcorn (make your own on the stove with organic popcorn, coconut oil, and sea salt)
*Tortilla roll-up-sprouted and gluten-free
*Raw carrots, broccoli, cauliflower celery, peppers or veggies with any type of nut butter: peanut, almond, cashew, hazelnut, tahini
*Ants on a log
*Roasted pumpkin seeds
If you are crazy something sweet opt for fruit or a piece of at least 85% organic dark chocolate!
Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
Ingredients:
Extra Virgin Cold Pressed Organic Coconut Oil (I like Dr. Bronner's)
Dark chocolate chips or dark chocolate bar broken into pieces
Hemp seeds
Combine ingredients for a super healthy-fat snack!! Tastes like an Almond Joy candy bar!
Health Benefits:
Coconut Oil- hundreds of uses and benefits!
Dark Chocolate- Helps prevent heart disease: Like tea, dark chocolate contains flavonoids, which are compounds that act as antioxidants. Flavonoids protect cells from harmful molecules—called free radicals—that are produced when the body breaks down food or is exposed to sunlight or smoke. Free radicals can cause cell damage that leads to heart disease. Flavonoids can also lower blood pressure and reduce LDL cholesterol (i.e., the bad cholesterol) by up to 10 percent.
Improve your mood: Stimulates the production of endorphins, chemicals in the brain that bring on feelings of pleasure. It also contains the chemical serotonin, which acts as an anti-depressant.
Protect your skin: German researchers found that the flavonoids in dark chocolate absorb UV light, help protect and increase blood flow to the skin, and improve skin’s hydration and complexion.
Hemp seeds-Hemp seeds are a high quality complete protein and rich in the vitamin E and essential fatty acids: Omega 3, 6, and 9!!! They are very versitile and can be used on salads, in smoothies, as a crust for fish, in yogurt, and are one of the most nutrient dense of all other nuts and seeds!!
www.naturalnews.com
Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
www.optimumwellnessmn.com
I get numerous questions from people asking what they need to eat be healthy. I hate the term "diet" and feel it should never be used. I prefer "healthy and clean eating." You can go ahead and ditch the standard food pyramid that promotes ridiculous amounts of carbohydrates from starchy grains and promotes inflammation, not to mention grains turn into sugar in the body within 4 seconds of consumption!! Start following these recommendations and I guarantee you will look and feel amazing!! Organic is best! And also be sure to drink half your body weight in ounces of purified water a day!
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| Vegetables and Herbs: 5+ servings a day |
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| Fruits: 2-5 servings a day |
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| Raw Nuts and Seeds: 1-3 servings a day |
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Beans and Lentils: 0-2 servings a day
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| Sprouted whole grains: 0-1 servings a day |
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Meats (grass-fed) , fish (wild caught), and raw dairy: 1-3 servings a day
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Red wine, dark chocolate, other treats: 0-1 servings a day/sparingly :-)
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Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or
jackieamart@hotmail.com.
As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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