Healthy Snack Ideas

I read Dr. Andrew Weil’s classic, 8 Weeks to Optimum Health: A Proven Program for Taking Full Advantage of Your Body’s Natural Healing Power
8 Weeks to Optimum Health book over the weekend, and I found it to be a clear, practical approach to making simple, incremental healthy lifestyle changes that will allow the body’s natural healing abilities to do their work.

I have been a vegetarian for the past 13 years, and I’ve always eaten a healthy diet because my mom raised my siblings and me on an almost vegetarian, whole foods diet. When we were growing up we always had a garden where we grew organic vegetables. We also raised animals and learned to can and preserve our own foods.

Since I’ve become a city girl in the last fifteen years, my diet has not been as pure and close-to-the-earth as it once was. I used to cook almost everything from scratch, and lately some convenience foods have found their way into my cupboards and freezer.

But I have noticed that when I turned forty I could feel a definite change in my body’s rhythms. I can’t get away with indulging without my body quickly betraying me by displaying the evidence on my backside. I’ve gotten a bit more sedentary now that I am working from my home office and no longer have to schlep from the house to the Metro, and then walk three blocks to my old job.

So, it’s clearly time to tighten up my game a bit. I began this blog because I love to eat healthy. I have children and I try to make sure that the foods I prepare–including the snacks I give them–are healthy and delicious. For myself, I want to go deeper and focus in on making sure that I am following a healthy eating program that will support my health for years to come.

All of the lifestyle diseases run rampant in my family: cancer, type 2 diabetes, and hypertension. My father passed away at the early age of 62 from congestive heart failure and hypertension. I want to do all that I can to take care of my body so that it is healthy enough to take care of me well into old age.

For week one of Dr. Weil’s program I am instructed to do the following:

Get rid of unhealthy foods containing oils other than olive oil, products containing partially hydrogenated oils, trans fats artificial sweeteners and colors.

The areas covered in the 8-week program include:

• Diet
• Exercise
• Mental/Spiritual

My assignment for the week is to:

1. Add Broccoli and Salmon to my diet
2. Add multivitamin supplement
3. Exercise 10 minutes per day for five days (walking)
4. Make a list of the illnesses or injuries that I have overcome in the recent past, and take note of what I did to facilitate the healing process.
5. Practice a 5 minute silent meditation observing the breath.
6. Buy fresh flowers for my house. (I especially like this one)

I will report back each week with notes about my experiences and progress.

Please come and become a ‘fan’ of the healthy snack blog on Facebook. I just finished setting up the page and it’s looking quite bare at first. I am cooking up a contest to create a bit of an incentive, so toss out any ideas you can think of that I can use to entice people to join us–aside from the fact that they will be getting lots of fabulous information about healthy snacking!

The quality of the foods that we eat can largely determine the state of our health, vitality and longevity. While we rely on food as the fuel to keep our bodies going throughout the day, not all foods provide the best quality energy and nutrition. When you eat a better diet filled with these power packed foods your body will be happier and healthier.

Here’s a list of ten of the top power packed foods that will give you more energy, vitality and all around improved health!

1. Beans – They can give you gas, so take precautions before you eat them. Soaking them overnight in a glass jar on the counter first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in plant protein which contains very little fat, carbs and calories. Eating a healthy portion of beans each day can keep your digestive system healthy because of their high fiber content.

2. Oatmeal – Oatmeal can lower your blood cholesterol, it’s full of fiber that makes your feel full, and it helps
to keep your blood sugar levels even giving you energy throughout the morning when you eat it for breakfast. Make it quickly at home using rolled oats. Adding cinnamon adds antioxidant power and a delicious flavor.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage
in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. Be sure to choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system and fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is full of cholesterol
lowering power. Allium vegetables guard the body against the risk of cancer and other diseases. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables raw–especially garlic–increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix or muffin mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in beneficial fats. Peanuts, almonds, Brazil nuts, walnuts and pistachios all
provide good fats and protein. Grind nuts into a fine powder and use as a coating for chicken or fish instead of bread crumbs. Nuts also help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. These berries are rich in antioxidants and increases energy
allowing you to get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – Fat free yogurt is best, but be aware of the amount of sugar in flavored yogurts. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Your health is built on the foods that you eat. Incorporate these power packed foods into your daily diet and get a head start on the road to better nutrition and health.

I found this free eBook called, “Menu Planning: How to plan menus for a whole month and enjoy it.” When you plan your menus in advance you not only save time, but you also save money. You also avoid the common problem of wondering what the heck to cook for dinner tonight.

When you sign up for Molly Green’s ‘Econobuster’ email list you can get it for free.

Healthy Pizza Snack Recipe

Yield: 4 servings

2 whole wheat English muffins sliced in half
4 TBSP Marinara (tomato) sauce
1/2 cup (low fat) Mozzarella cheese or soy cheese
1/4 cup Mushrooms chopped
2 TBSP chopped green pepper
1 Tsp Dried oregano
1 Tsp chopped fresh Basil (or dried)
1 tsp garlic powder

Spread the marinara sauce on the four English muffin halves. Then sprinkle with cheese and the remaining ingredients. Place on a cookie sheet under a broiler until the cheese melts and gets a little brown on the edges. Serve warm.

Fall is definitely in the air, and pumpkins are everywhere these days. The taste of pumpkin, cinnamon and allspice make me think of autumn and cooler days.

I was in search of a good pumpkin cookie recipe and I came across this one at the Natural Papa blog. It’s wholesome and uses healthy, fresh ingredients. The smell when these cookies are in the oven will have the neighbors knocking on your door.

Ridiculously Good Pumpkin Spice Cookies

Preheat oven to 325°F

Ingredients (all organic, yes?):

* 1 cup cooked pumpkin (cut in half, scoop out seeds, place cut side down on baking sheet and bake at 350 until soft. Peel and mash or blend the pumpkin.)
* 1/2 cup coconut oil (or butter, or even olive oil)
* 3/4 cup unrefined sugar (or maple syrup or honey)
* Egg replacer equivalent for 2 eggs
* 2 cups whole wheat flour
* 2 tsp baking powder
* 1/4 tsp sea salt
* 1/4 tsp baking soda
* 1/2 tsp ground cinnamon
* 1/4 tsp ground cloves
* 1/2 cup chopped walnuts

Mix all of the ingredients together, adjust spices to your taste, and chill in the refrigerator for 1 hour. Drop by the spoonful onto greased cookie sheets and bake for 8 to 10 minutes.

Try substituting sweet potatoes or butternut squash (or any winter squash) for the pumpkin for a different taste, put them in muffin tins, or bake in a loaf pan.

The 4th of July is such a fun holiday. It’s like the kick-off to summer and it’s just a celebration of what it means to be an American. Food, of course, is always a big part of Independence Day celebrations. It seems like every year someone makes the standard American Flag cake with strawberries and blueberries, but if you are looking for some fun, easy, healthy snacks to help you celebrate our nation’s birthday I’ve got some recipes for you.

So, be safe as you enjoy this 4th of July, and enjoy some of these yummy snacks.

Fruit Sparklers

24 large blueberries
24 strawberries
3 bananas, cut into 8 pieces each
24 cherries
24 large marshmallows

8 wooden skewers
8 each red, white, and blue ribbons, 1-foot lengths

Skewer fruit
and marshmallows on wooden skewers in a red, white and blue pattern, using for of each item on a skewer.

Tie red, white, and blue ribbons to the bottom of the skewer.

Safety tip: When finished skewering fruit, break off sharp tips of skewers to prevent injury.

Picnic Pops

2 cups apple juice
4 cups strawberries, fresh or frozen
4 cups blueberries, fresh or frozen

Blender
2 popsicle molds
12 paper cups
12 popsicle sticks

Whirl together 1 cup apple juice with strawberries in blender. Pour liquid into molds or cups, filling half full. Insert sticks and freeze for two hours. Whirl together remaining apple juice with blueberries in blender.

Add liquid to molds or cups that contain the strawberry mixture, filling to the top. Freeze for two more hours. When firm, remove from freezer, remove from molds or peel off cups, and serve.

Variations: Alternate the red and blue layers 4 times instead of 2 times. Add a white layer using lemonade or coconut juice.

Practical Tip: To keep sticks upright before the liquid freezes, cover each paper cup with foil and insert stick through the hole cut in the top.

http://www.familycorner.com

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Fourth of July “Popcorn Cookies”
Makes 2 dozen cookies

Perfect for popping in you mouth as you watch the fireworks fly overhead.

3 cups popped popcorn, unsalted
2 egg whites
1/4 cup sugar
1 teaspoon vanilla
1/4 teaspoon cinnamon
1/3 cup unsweetened shredded coconut

One cup at a time, blend popped popcorn in blender at low speed, until finely ground to about 1-1/2 cups. In medium bowl, beat egg whites on high speed. At a lower speed, add sugar gradually until egg whites are glossy and stiff. Beat in salt, vanilla and cinnamon. Gently fold in the ground popcorn and coconut. Place in rounded tablespoons onto greased cookie sheet. Bake at 325º for 10 to 12 minutes or until lightly browned.

Thanks to The Snack Food Association for this recipe.

Patriotic Chip Peanut Champs
(Makes 6 dozen cookies)

2 sticks butter or margarine
1/4 cup cola
2 eggs
1 1/2 cups sugar
1/2 cup brown sugar
2 teaspoons vanilla
1 teaspoon baking soda
3 cups flour
2 cups salted peanuts
11/2 cups crushed potato chips

Preheat oven to 350ºF. Combine first seven ingredients and cream well. Add flour gradually and beat well. Fold in potato chips and peanuts. Spoon a teaspoon size of batter onto cookie sheet. Bake 10-15 minutes or until lightly browned. Remove to wire rack to cool.

Thanks to The Snack Food Association for this recipe.

Healthy snacks can help you to maintain a productive energy level, stick to your diet and keep your metabolism on an even keel. There is a myth that says between meal snacking is not good for you. Actually, eating good, healthy snacks in small quantities can be very good for you. Let’s take a look at the good things healthy snacks can do for you.

Having a good variety of healthy snack options available at home, at work and on the go helps to keep you from getting too hungry. When you go too many hours between meals your blood sugar drops and your metabolism begins to slow down. At your next opportunity to eat you may then feel the urge to over-eat because you are so hungry.

Giving your body a steady quantity of high-quality fuel helps to keep your blood sugar on a much more even keel, and it can keep you from over-eating.

You should always choose snacks that will support your healthy living goals. Make it a habit to factor snack
supplies in to your grocery shopping trips. When you are calculating your daily calories if you are on a weight
management routine, always remember to include a healthy snack and you will never be hungry and more likely to stick with your diet.

If you have a safe place to keep your snacks at work, be sure to keep a good supply on hand so that you will not be tempted to make unhealthy choices when you get hungry in the mid-afternoon. When we travel it’s not always easy to find healthy snack options. Roadside convenience stores are filled with chips and candies and sugary sodas, but you do not have to be at the mercy of these stores. Take the time to plan ahead and pack some convenient snacks in your travel bags. A great side benefit to this practice is that you can save money by not purchasing those expensive, unhealthy snacks.

Here are a few simple, healthy snack ideas that you can keep on hand:

• Cut-up vegetables (fat-free dressing for dip)
• Fresh fruit
• 1 oz. low-fat cheeze with whole/multi grain crackers
• Handful of mixed nuts
• Low-fat or fat-free yogurt sprinkled with Flax seed or fresh fruit

Eating healthy snacks in between your regular meals can be a good way to keep you on track with your weight loss or weight maintenance plan. They can rescue you from the temptation to satisfy those mid-afternoon munchies with sugary, salty or fattening snacks that you will surely regret later.

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This is a great, snack for a summer evening when you want something sweet, but not something heavy and rich. You can substitute blueberries or even sliced banana.

½ cup ricotta cheese
1 tablespoon sugar
½ teaspoon vanilla extract
½ tablespoon plain low-fat yogurt
2 cups fresh raspberries or
sliced strawberries
toasted wheat germ or chopped nuts, optional

Place ricotta cheese, yogurt, sugar, & vanilla in a blender container and whirl until smooth. Set out four small clear-plastic cups. In each cup, place 2 tablespoons berries; add ¼ of the ricotta mixture, then another 2 tablespoons berries. Garnish with toasted wheat germ or chopped nuts, if desired. Makes 4 parfaits.

Jillian Michaels from ‘The Biggest Loser’ is one of my favorite fitness trainers. I am on her email list because she shares lots of great resources for losing weight in a healthy way, eating right, and winning at the ‘inner game’ of weight loss. This recipe was in yesterday’s email, so I’m sharing this with you. If you want more recipes like this and tips for how healthy snacking can be an important part of your weigh loss plan check her out.

A Healthy Snack to Go
Looking for a healthy snack you can take with you on the go? Look no further — I’ve got a savory treat for you: Cumin-Roasted Almonds! You can eat them as your scheduled snack, keep them at your desk or in your car to stave off grazing emergencies, or include them as your fat serving (depending on what kind of oxidizer you are; if you’re a slow oxidizer, go easy on these!).

Cumin-Roasted Almonds

2 cups whole blanched almonds
2 teaspoons extra-virgin olive oil
2 teaspoons ground cumin
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper

1. Preheat oven to 300°F.

2. Place almonds on a baking sheet; toss with oil, cumin, salt, and pepper. Bake until lightly toasted, about 25 minutes. Let cool on a wire rack.

Variation: Use curry powder and cayenne pepper in place of cumin and black pepper.

To make ahead: The almonds will keep in an airtight container for up to 3 days.

Makes 32 servings.
Courtesy of: Jillian Michaels.com