Quick Snacks To Take With You

When you're in the moment and feeling those hunger pangs, it can be hard to sit and think about healthy snack options. In those moments, you want whatever is closest to you and easiest to consume. To avoid grabbing the high-sugar, processed snacks that will leave you feeling unsatisfied and blah, here are eight healthy snack ideas that will satisfy you and hold you over until your next meal. 

Apple slices with peanut butter 

Apples are high in fiber and water content, so they will fill you up without being too calorically dense. When you add peanut butter on top (or your nut butter of choice), you're adding healthy fats, which will also keep you full and satisfied for longer. Make sure not to peel the skin of the apple because this is where the majority of the fiber and vitamins are found. 

Chia pudding 

Chia seeds are an excellent snack because they are rich sources of omega-3 fatty acids. These unsaturated fats play many vital roles in hormone production, cognitive functioning, and mood and energy levels. Just mix chia seeds in almond milk and let it sit. You can make it the night before, so it has time to absorb and add whatever toppings you like, such as fresh berries. 

Homemade granola 

Store-bought granola can be unnecessarily expensive and contain sneaky ingredients such as added sugars. It's easy to make a batch of homemade granola that is a cheaper, healthier alternative to those store-bought granolas. Simply roast some oats in the oven with some honey (or your choice of natural sweetener) and add toppings like dried fruits, nuts, seeds, and even dark chocolate.   

Veggies and hummus 

If you prefer savory snacks, wash and cut up some vegetables and serve them with a dollop of hummus. Peppers, carrots, celery, broccoli, and cucumber are just some of the veggies that taste great raw. This is a very low-calorie, low-carb snack that provides you with loads of vitamins, minerals, and protein from the hummus. 

Yogurt and berries 

You can use Greek yogurt if you want some extra protein, or coconut yogurt if you're dairy-free. Regardless of the source, yogurt provides you with healthy fats that will keep you satisfied until your next meal. You can even add some of your homemade granola for extra calories and crunch. 

Roasted chickpeas 

This might be surprising, but roasted, seasoned chickpeas are as tasty as a bag of chips! This is another snack that costs a fortune in the store but is extremely inexpensive to make at home (and you know there are no nasty preservatives or additives). Simply roast some drained, canned chickpeas in the oven and season them with whatever you like— smoked paprika, garlic, or simple salt and pepper are all great ideas. 

Protein shake 

While a smoothie can quickly become high in calories and a filling meal, you can also make a lower-calorie protein shake for a snack. Simply blend up a banana with your favorite protein powder, use water for your base, and you will have a snack that won't pack on the calories but will satisfy your sweet tooth. 

Hard-Boiled eggs 

Hard-boiled eggs are a healthy staple snack. They are packed with protein from the egg whites and healthy fats from the yolk. They are recommended as an excellent snack to anyone who is looking to lose weight because of their high protein, high fat, and low carb macronutrient breakdown. 

What's your typical go-to snack when you're on the go? Mine is an apple with a handful of nuts. Buzz on over to our Facebook or Instagram and let us know your favorite on-the-go snack! 

New Year Resolutions That Will Actually Stick

Are you ready for another year? The upcoming year is especially exciting because we're about to embark on a journey into a brand new decade! I'm sure you have your health and fitness goals already pegged and are ready to make a fresh start. But have you given any thought to resolutions for other areas of your life? 

Let's start this decade off the right way, by breaking out of our resolution rut and putting other things on our list that cover our sense of fun, pleasure, and work! 

- Take a bucket-list trip 

Stop saying "someday" about the trips you want to take. For 2020, pick a place off your bucket list and finally book the trip.  

- Conquer a fear 

Is there something that scares you? Maybe you fear heights, public speaking, or even spiders. Smash the spider, so to speak, and tackle that great fear. 

- Create a journal 

Whether you have vivid dreams you want to recall, big ideas you want to bring to life, or you want to record your thoughts, DO IT. Taking your pen to paper is one of the best ways to kick off the new decade, plus you'll have fascinating mementos. 

- Enact a weekly meet-up with loved ones 

Whether it's a family dinner night once a week with all the relatives or brunching with your friends, commit to a weekly gathering. It doesn't need to be extravagant. You could even plan a potluck picnic to make it a collaborative adventure. The important thing is to make time for each other rather than let another year fly by and say, "Wow, I haven't seen you since last New Year's Eve." 

- Try a new hobby out 

Have you always wanted to paint? Dance? Create your own garden? Go for it! Trying out new things makes us happier. Whatever it is that sparks your interest is worth pursuing. Pay attention to whatever has been pulling at your heartstrings lately. 

- Aim to read more 

The mind always needs to be kept sharp, and one of the best ways to do that is through reading. If you've been putting it off, try setting a goal to read a certain amount of books per month. Joining a book club can help with this; plus, you'll make some great new friends, too! 

- Explore new cuisine 

Do you make the same things for dinner every week? Vow to shake things up a bit by exploring how to make the cuisine of other cultures. Whether you've always wanted to make Chinese dumplings, Indian curry, or even sushi, make it your resolution to try out a new type of recipe every week.  

- Develop a new skill for work 

Learning skills shouldn't end at college or when you first start your career. Keep going and incorporate new ways to bolster your career. Being able to always evolve with the changes to your industry can translate to a larger paycheck!  

Combined with health and wellness resolutions, this list will have you looking forward to the good things coming your way in 2020! 

What are you most excited about in 2020?

Common Ingredient Replacements to Swap In for Your Healthy Meals

Have you been wanting to ditch the dairy and see what changes you notice? Or perhaps you want to try out a new recipe without setting off a food allergy, but you're allergic to one of the main ingredients in most recipes. It could even be that you're just one or two ingredients short of the recipe you want to try and don't have time to run to the store. For all these occasions and more, it's helpful to know a few common ingredient replacements to hack into your cooking skills. 

Whether your goal is to be healthier, to use what's already in your kitchen, or to avoid a food sensitivity issue, these ingredient swaps can help you be a master of ingredient disguises! 

Butter  

Baking something? You can use coconut oil in a ratio of 1:1 in either soft or solid form to replace the need for butter. 

Milk 

If milk is called for in whatever you're baking, you can swap it for any type of nut-milk. That means almond milk or any dairy-free milk in the same amount as called for in the recipe.  

Whipped Cream 

Want to top your fruit with fresh whipped cream but without the dairy? Use coconut cream instead. Just be sure that it's well chilled overnight and only use the solid parts for the whipping. It has such a fresh and light taste to it! 

Going Gluten-Free 

Instead of using regular flour, use a cup of gluten-free flour plus a half-teaspoon of xanthan gum. Read the labels though…some gluten-free flour varieties already have xanthan in them which means you won't need to add it.  

Eggs 

Whether someone has an egg allergy or they're vegan, you can still bake up tasty treats by replacing each egg in the recipe with 3 tablespoons of flaxseed meal combined with 6 tablespoons of purified water. Make sure you mix it into a paste first before combining it with your other ingredients. You can also substitute eggs with unsweetened applesauce, to make things easier.  

Fish Sauce 

Many Asian recipes call for the use of fish sauce. For those that have allergies or follow a vegan diet, you can swap it out with either soy sauce or tamari. Although you won't have that same umami flavor the fish sauce will bring, it will still be delicious, and you'll hardly notice the difference. 

Grated Parmesan 

If you need to add grated Parmesan to your recipe, choose nutritional yeast. Side note: it's fabulous on air-popped popcorn, too. 

Vinegar 

Vinegar is one of those that can stump you in the kitchen since there are so many types, but the good news is that it's very versatile. So if you have a recipe that calls for white vinegar, but you only have apple cider vinegar, you can use what you have. The only vinegar you can't just randomly sub in or out of your recipes is balsamic vinegar because the flavor is truly unique. Thankfully, it's an ingredient that meshes well with all diets so you won't be doing anyone harm.  

With this quick list of common ingredients to swap, you'll be able to master any dish for any occasion or any dietary concern. Bon Appetit!