Tag Archives: gluten free snacks

Mix & Match Snack Combos… with no Afternoon Crash

 

Do you struggle with an afternoon slump? 

Can’t seem to break your cheez it addiction? 

Always reach for the office candy dish at 3pm? 

If this is you, it’s not your lack of willpower, we just have to tweak your choices.

One of the biggest problems I see with typical ‘snack’ options is they’re mainly fast digesting carbohydrates. The problem is, we digest them quickly, they spike our blood sugar, and we crash shortly after, leaving you reaching for more snacks.

Problem solved.

Try out this perfect snack formula to be sure you keep your blood sugar stable, and your afternoon snack monster at bay. 

  1. Pick a protein or healthy fat or both from the first list (they’ll slow down digestion and help keep you full longer) 
  2. Pick a fiber filled carbohydrate from the second list (the fiber makes them digest more slowly, and will help to keep you full).

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Protein & Healthy Fat Options: 

  • Antibiotic Nitrate & Nitrite Free Organic Turkey Breast Slices
  • Hard Boiled Eggs (eat the yolk for healthy fat & nutrients too)
  • Greek Yogurt (I love Fage or Two Good)
  • Cottage Cheese (I like Good Culture)
  • Tuna or Salmon Packets
  • Organic String Cheese
  • Protein Powder (look for all clean ingredients – always happy to recommend the one I use and love)
  • Chomps Turkey Sticks
  • Natural Nut Butter
  • Unsweetened Coconut Flakes
  • Pumpkin or Sunflower Seeds
  • Flaxseed
  • Nuts
  • Hummus
  • Yogurt Based Dips
  • Avocado

Fiber Filled Carbohydrate Options: 

  • Any Fruit fresh or frozen with no syrup/sugar added (bananas, apples, grapes, berries, etc… all travel well)
  • Freeze dried crunchy fruit (only ingredient should be the fruit)
  • Snackable Veggies (cherry tomatoes, snap peas, baby bell peppers, carrots, cucumbers, etc…)
  • Brown Rice Cakes
  • Whole Grain Cereal (I love three wishes for a little extra protein) with at least 4 grams of fiber
  • Siete Tortilla Chips
  • Lesser Evil Popcorn
  • Lesser Evil Power Curls
  • Whole Grain Crackers (I love Simple Mills)
  • Oats
  • Sweet Potatoes
  • Chickpeas
  • Granola or Protein Bar with at least 4 grams of Fiber
  • Birch Benders Pancake Mix
  • Whole Grain Bread (at least 4 grams of Fiber)

Mix & Match Ideas 

  • Snackable Veggies & Hummus or Greek Yogurt Dip
  • Cereal with a Scoop of Protein & Unsweetened Nut Milk
  • Apple Slices with Nut Butter & Lily’s Chocolate Chips
  • Oats with a Scoop of Protein Powder & Nut Butter
  • Hard Boiled Eggs & Dried Chickpeas
  • Brown Rice Cakes topped with Hummus, Cottage Cheese, Nut Butter, or Protein Frosting
  • String Cheese & Popcorn
  • Whole Grain Crackers with a Tuna Pouch
  • Greek yogurt with Fruit & Flaxseed
  • Cottage Cheese with Sliced Tomatoes and Everything but the Bagel Seasoning
  • Lesser Evil Popcorn with Pumpkin Seeds & Nutritional Yeast
  • Whole Grain Toast with Avocado or Nut Butter

P.S. Still want to reach for the cheez its too? Add in a handful or a hershey kiss if you’ve got a sweet tooth, but portion out and consume it last having your healthier snack combo first 😉

No foods off limits around here! What’s your favorite snack?

Monster Cookie Bites

Just made these for my sister!!! They were so easy and would be super kid friendly!
Monster Cookie Energy Balls 🍪
You’ll need:
✨ 1.5 cups oats
✨ 8 tbs. nut butter of choice
✨ 1/3 cup honey (try to do raw local honey – bonus it can help with allergies)
✨ 1 tsp vanilla extract
✨ 2 tbs. of mini M&M’s
✨ 2 tbs. semi sweet or dark chocolate chips
✳️ Combine all ingredients in a bowl and roll the mixture into balls. Store them in the refrigerator to make them last longer!
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Sweet Tooth Snacking

Sweet Tooth?! We attract who we are and I most certainly have a big sweet tooth… SO it’s not wonder one of the questions I get asked about most often is how to tackle a sweet tooth when you have health and fitness GOALS.

Do I think you should give sweets up forever?! Absolutely not. In fact, I learned the more I tell myself I CAN’T have something the more I want it. Instead I CHOOSE to be smart about my cravings.

Some of my favorites… 
➡️Greek Yogurt (go for plain and sweeten with stevia, cinnamon, cocoa powder, or fruit), top with fruit or freeze dried fruit for a crunch.
➡️Tea. I always ask myself if I’m hungry OR just wanting something sweet. If I am absolutely not hungry, I will try my best to avoid an extra snack. Instead I have something like cinnamon or peppermint tea, Kombucha, OR a seltzer water (like la croix or even zevia). This will keep me occupied and out of the kitchen.
➡️Sweet Potatoes. Whenever I want something carby and filling, I always go to sweet potatoes. They’re packed with fiber and nutrients so I know they’ll keep me fuller than something like a gluten free bread. You can even top with with cinnamon, coconut or almond butter for even more of a treat.
➡️Frozen Grapes. Just try it! They’re so good and take a while to eat because they’re frozen. Just be mindful of portion control with these. Sugar is still sugar and it can be easy to overdo.
➡️Craving Ice Cream? There are so many ways to create a healthier choice that won’t totally derail you from your goals. My favorite… make Nice Cream! Blend frozen bananas to an ice cream consistency. Give it a little extra staying powder by blending in a scoop of protein or topping with almond butter (the protein and healthy fat will help slow down digestion).
➡️Dark Chocolate. If you really want chocolate, have chocolate. But be smart about it. There are so many options now that are dark chocolate or Stevia sweetened (I like Lily’s Chocolate) so you won’t get as big of a sugar spike. It’s still sugar, but keep it to a serving and satisfy your craving.

What about you?! Do you have a sweet tooth or salty tooth?! What are you favorite ways to crush the cravings?

 

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