Ever feel like you are constantly “on the go” day in & day out? Always “running, running running?”
As jam packed as we keep our schedules, to-do lists and our very own minds, our bodies are craving clean healthy energy — the solution is …EAT, and eat more often!
“Snacks” or what I prefer to think of as a “mini meal” should be just as proportioned with the same macro nutrients as a typical breakfast lunch or dinner; and you should be “mini mealing” at least 2 if not 3 times a day!
Keeping your snacks balanced helps stabilize your blood sugar and insulin levels so you don’t experience any of those afternoon “crashes.” You want all-day energy, right?
Not only that, but when you regulate your insulin levels your body is more likely to burn fat, which is every woman’s dream!
Get your snack on with these Healthy Fat Loss Snack ideas – caution: side effects may include a flatter belly.
1.) Pistachios with dried cranberries trail mix. Pistachios are a great source of monounsaturated fats, which help keep you full longer and slow the blood sugar spike that can cause insulin related weight gain.
2.) Celery & apples with peanut/almond butter. Kick sugar cravings and feel FULL (satiety) with almond butter! Almonds help you feel full faster (the oleic oil in the nuts cut hunger quickly) are low in calories and provide tons of vitamin E , B, fiber, and more of that good fat, monounsaturated fat!
3.) Kale Banana Pineapple Protein Smoothie. O’ Kale…. the o’ so powerful super food! Loaded with calcium, iron, fiber, Vitamin A & Vitamin C (helping to boost immunity) Kale is another highly filling food.
Fast Recipe: In a blender, toss in 2 cups of kale, 1 banana, 1/2 cup pineapple, 1/2 cup ice cubes and 2 Tbsp. of protein powder. Blend until smooth!
4.) Hard-boiled eggs with side of choice fruit. Eggs are not only full of protein bur are a great source for Omega 3 “fatty acids” – Omega-3 can help targets BELLY fat by reducing the actual size of fat cells, increasing metabolism & boosting fat burning potential.
5.) Cucumbers & tomatoes with olive oil, lime juice salt and pepper, yummy with a slice or 2 of ham/turkey lunch meat and mozzarella cheese. A great refreshing and energy boosting option. Cucumbers are made up of almost 95% and work great as a diuretic (helping lose water retention.)
6.) Sliced bell peppers, carrots, celery with hummus. Hummus is another high nutrient packed food that will help you feel full faster and boost your energy (loaded with protein,) making it a great pre-workout snack!
7.) Greek yogurt with almond flakes and raspberries. Get that healthy gut! Greek yogurt can provide healthy probiotics helping with overall digestive health.
8.) Beef jerky with dried fruit mix. Jerky is another protein packed option; and if you buy lean beef jerky that contains less fat your body will process it even faster equaling more energy (another great pre-workout mini meal.
9.) Organic Peanut butter and melted dark chocolate chips or cacao chips on banana (one of my favorite guilty treats!) Cacao is not only tasty but it literally makes you feel good by boosting serotonin levels and is also a fantastic antioxidant which can reduce the risk of stroke, cardio-vascular disease and help improve blood circulation.
10.) Frozen fruit (strawberries, blueberries) with drizzled honey and cottage cheese. Freezing fruit is a great way to change up the texture and even taste in your fruit, put it on a stick (kabob or popsicle stick) for a fun treat even for kids!
11.) Peanut butter banana (& chocolate?) protein smoothie. I call this the “Elvis” ! Banana’s not only provide the body with potassium (which helps the body build muscle therefore cuts fat) but also help prevent muscle cramps (during a workout or even leg cramps at night.) During my 2nd pregnancy I got BAD Charlie horses almost every night, I started eating 1 banana every night before bed and the cramps significantly reduced!
12.) Grass-fed cheese nachos (shredded cheese over corn sprouted tortilla chips.) Yes cheese! In the right amount can actually help with weight loss; containing Butyrate cheese can help increase metabolism and maintain body fat percentages.
13.) Popcorn trail mix- (popcorn, raisins, peanuts, and cacao chips). Popcorn is so simple, crunchy and filling! Buy it in bulk, 1 cup in a brown paper lunch bag, add a little coco nut oil or grass fed butter and pop in microwave for 3 minutes! Choose organic non-GMO corn!
14.) Egg veggie muffins (make for breakfast but are a perfect on the go “mini meal”) –
- 6 pastured WHOLE eggs, whipped
- 1/4 cup organic cheese, shredded
- 2 slices natural bacon, chopped
- 1/4 cup carrots, chopped
- 1/4 cup red bell pepper, chopped
- 1/4 cup onion, chopped
- 1 small tomato, chopped
1.) Preheat oven to 375 and grease 6 jumbo muffin size compartments with coconut oil. If you don’t have a jumbo muffin tin, just do 12 regular muffin size compartments.
2.) Whisk the eggs, add in a Tbsp. of milk or water to fluff em up a bit. Once you have all of the ingredients chopped, toss them in the egg mixture.
3.) Evenly add egg mixture into each compartment.
4.) Bake for about 20-22 minutes!
15.) Coffee!!! Does that count? Haha, of course it does, if you prepare your coffee the correct way. Add a serving of organic/grass-fed half and half or milk or coconut milk, toss in a 1 Tbsp. of coconut oil or grass-fed butter (nope, not a type) and you’re drinking the most perfect cup of coffee.
16.) Grass-fed beef jerky and a piece of fruit. Always choose organic beef jerky so you can stay away from inflammatory hormones, GMOs, and antibiotics in your meat.
I find it helpful to prep some of these “mini meals” in the beginning of the week, or to be honest when i have the ime and the produce I have a veggie cutting party! Boil some eggs, pop some popcorn, pull out some storage containers and baggies, turn on some tunes and make it fun!
Fuel the body with the clean, healthy energy it needs to keep you “running, running, running” just as we expect it to do!