healthy snacks – Boss Babe Coaching

WHAT IS INSULIN RESISTANCE AND HOW IT CAN AFFECT YOUR WEIGHT

Posted on April 22, 2019 by Courtney

I’ve had my own issues with hormones. I was eating right, exercising regularly, but no matter what, I couldn’t lose weight. I was even gaining weight and looking puffier.

I was doing everything right, but something just wasn’t clicking with my body. The weight just stayed put.

So, I started doing research on my own. A lot of it.

I focused on learning more about leptin (the “starvation hormone”) and insulin and what happens when your body becomes resistant to them.

I needed to discover what could cause my body to stop losing weight when I was working my butt off to lose it. What I discovered completely changed my approach to weight loss. And I now realize just how important hormones are in maintaining and healthy body and a healthy weight.

Here’s what I learned about insulin resistance and weight gain, how it can affect your body, and what you can do to reverse it.

WHAT IS INSULIN RESISTANCE, ANYWAY?

Before we dive into what insulin resistance is, you first need to understand what insulin does.

Insulin is a hormone responsible for regulating your body’s blood sugar levels. Insulin moves sugar into your fat cells to protect your body from high blood sugar levels.

Insulin is a hormone that is produced in your pancreas. The pancreas releases insulin every time you eat. But, insulin secretion is the highest when you eat food that is full of sugar.

If you’re constantly eating a high amount of sugar, insulin levels will remain high, and your body will eventually become resistant to insulin.

Your body stops responding to insulin and your body cannot burn fat for fuel. Instead, it causes you to store more and more fat, causing you to gain weight.

SIGNS AND SYMPTOMS OF INSULIN RESISTANCE

Everyone’s body is different and the way excess insulin impacts you may be different to how it affects your friends.

However, there are some common signs and symptoms that suggest you might have an insulin resistance problem.

YOU CAN’T LOSE WEIGHT NO MATTER HOW HARD YOU TRY

The most obvious and common sign that you have insulin resistance is the inability to lose weight. No matter what you try, you can’t seem to shake those extra pounds. And the weight will mostly be concentrated around your belly.

If a healthy diet and regular exercise routine is not doing the trick, it’s best to see your doctor or naturopath. They’ll be able to test your insulin levels to see if this is the problem. They’ll also be able to see if you’re leptin resistance – the two often go hand in hand.

HIGH BLOOD PRESSURE

When you’re healthy and everything is working right, your blood pressure should be around 120/80. This means your heart is delivering the right amount of pressure to your blood vessels.

If your blood pressure is higher than 120, it means those blood vessels are under a lot of pressure. They’re not built for this and high blood pressure can lead to an increased risk of heart attacks and even stroke.

Insulin resistance creates a sodium imbalance in your bloodstream. This leads to an increase in the volume of blood rushing through your veins. The larger the blood volume is, the more pressure gets put on your blood vessels.

Have your blood pressure checked and if it’s higher than normal, ask your doctor to check your insulin levels.

OTHER SYMPTOMS

Other symptoms to watch out for include:

Sugar cravings
Feeling sluggish
Dizziness when fasting or when you go too long without food
Feeling irritable when you are hungry

HIGH TRIGLYCERIDES AND CHOLESTEROL

Triglycerides are the fats that get stored in your body, to use for energy—eventually. When they’re high, it means that your bloodstream is storing too much fat instead of burning it for fuel.

In most people, this results in both weight gain and higher cholesterol. When your insulin levels aren’t breaking down blood sugar and fats in the bloodstream, they start to build up.

This results in high cholesterol levels and needs to be taken care of as soon as possible. Why? Because high cholesterol and high triglycerides increase your risk of heart disease and heart attacks.

RELATIONSHIP BETWEEN INSULIN RESISTANCE AND WEIGHT

Which comes first, weight gain or insulin resistance?

If you lead an unhealthy lifestyle (eat too much sugary food, don’t exercise, don’t manage your stress properly), your fat levels will increase. Then the fat that your body stores, especially around your abdomen, can trigger insulin resistance.

How so? Well, abdominal fat releases a considerable amount of chemicals called adipokines. And, apparently, those chemicals counter the effect that insulin is supposed to have on your body.

So, your weight gain can cause insulin resistance which then results in insulin resistance causing more weight gain. One of the best programs I found has been our Ultimate Portion Fix. This program works to regulate portion sizes, keep blood sugar steady throughout the day and boost your metabolism. If you are tired of fighting an uphill battle alone, reach out. I would love to help you!

Eating Healthy On A Budget

Posted on April 16, 2019April 15, 2019 by Courtney

If you compare the price of organic meat to non-organic, or a bag of almonds to a candy bar, you would think that healthy eating is only for the rich and famous. But when you look at the big picture, eating healthy is much more affordable than you might think.

Tips for Keeping Your Grocery Bill Down While Eating Healthy

The first, and possibly most important, step to eating healthy on a budget is to plan your meals and snacks. The second is to write a grocery list and then stick to it. And the third is to prepare your own meals as much as possible.

Those three basic principles will take you far, but we’ve got a bunch more tips to keep your food and your finances healthy.

1. D.I.Y.

To get the most bang for your buck, tap into your inner Martha Stewart. To begin with, cook your own dinners and pack your lunch instead of eating out. Next, think outside the box — figuratively and literally.

I’m not suggesting you churn your own butter or make your own pasta, but a lot of packaged foods can usually be made more cheaply and healthfully at home — like popcorn. Instead of buying the portioned-out bags of microwavable popcorn, just buy a container of loose kernels, dump a couple tablespoons in a brown lunch sack, fold it over, and pop it in the microwave for two minutes. It’s still convenient, and quite a bit cheaper! You also have full control over what you add to it. Olive oil and sea salt is definitely a healthier option than a chemical-laden artificial butter.

Other examples:

Instead of buying frozen waffles, make your own.
Skip the packaged cookies, and bake your own instead, using healthier ingredients.
Make your own salad dressings and dips.

2. Buy Whole Foods

A tip you may have heard before is to shop the perimeter of the grocery store. That’s because most of the processed/prepackaged foods are stocked in the middle aisles, while the healthier foods are kept in the outer aisles.

The whole foods you’re looking for include:

Vegetables
Fruits
Meat
Seafood
Dairy

3. Buy Foods Whole (Not Pre-cut)

Buying whole fruits and veggies is much cheaper than buying them pre-cut. This also applies to meats and cheese. Buy of a block of cheese, and shred it or slice it yourself. Buy a whole chicken, and prep and freeze it instead of buying individual chicken breasts. Buy grains in bulk (brown rice, quinoa, buckwheat, millet, etc.).

4. Choose Less-Expensive Protein Options

Meat is not the only source of protein. There are a lot of healthy protein options that are much less expensive than meat, like:

Beans
Cottage cheese
Edamame
Eggs
Greek yogurt
Nuts and seeds
Peanut butter
Quinoa
Tofu

5. Stock Up on Frozen Foods

Frozen fruits and veggies are still just as healthy — as long as no sugars or other unhealthy ingredients have been added. You can stock up on it when it’s on sale and, unlike fresh produce, you won’t find yourself throwing half of it away when it turns moldy in your refrigerator. Money-saver all around.

6. Choose In-Season Produce

It’s economics 101 — supply and demand. The fruits and vegetables that are in-season are easier to get, so they’re less expensive. Don’t know what grows when? Check out this seasonal ingredient map. You can also consider growing some of your own fruits, veggies and herbs by starting a container garden.

7. Make the Most of Your Leftovers

Don’t throw away leftover food at the end of a meal! Pack it for lunch the next day. Freeze it, and have dinner for another night. You might even want to invest in a vacuum sealer like FoodSaver^® to keep your leftovers fresher, longer.

8. Look for Discounts

Discounts are everywhere; you just have to look:

Participate in your store’s customer loyalty savings program and use coupons.
Check out your local farmer’s market, where prices can be as much as 50 percent less than stores.
Look into rebate apps, like SavingStar^®.
Check out online retailers, like Thrive Market. They can offer up to 25 to 50 percent savings.

9. Make the Swap

Sometimes it’s just an even swap. Instead of buying white rice, buy brown rice. Instead of buying regular milk, buy a non-dairy option. Instead of buying regular yogurt, buy Greek yogurt. A lot of times, the prices are about the same for the healthier alternatives.

10. Eat Out for Less

It’s easy to save money at restaurants when you eat healthy. Stick with water instead of pricier, and often calorie-loaded, alternatives. Skip the appetizers and desserts. You can even order just an appetizer instead of a pricier entree. Or order a big meal, and share it with someone else.

The Shocking Number Of Calories In Your Favorite Coffee Drink

Posted on April 15, 2019 by Courtney

If you’re not ordering regular coffee, there’s a good chance your morning cup has more calories than you think

For many, a cup of coffee is an integral part of their morning ritual.Shower, pack lunches, drop the kids off at school, pick up a cup of coffee and head to work.

Unfortunately, if we aren’t careful, this ritual can sneak hundreds of calories into our mornings. As you can see in the infographic, the calories in your drink can add up quickly, depending on what you order. Not only can the calories make a dent in your daily allowance, but also, most of them come from sugar.

In fact, many of these drinks have the same amount of sugar as a can of Coke; in some cases, it’s twice as much.

If you’re not careful you’re going to start your day with a sugar spike, which can leave you feeling drowsy — pretty much the opposite of what you want from your morning coffee.

Not only that, but if you order the same drink every weekday morning — say, a white chocolate mocha — this can add up to over 2,000 calories a week!

But that doesn’t mean you can’t enjoy your favorite coffee drinks. By using the tips outlined below, you can successfully reduce the amount of sugar and calories you consume in your coffee:

Nix the Whipped Cream

Removing the whipped cream on top of your drink can save you about 70 calories and half the fat.

Lighten Up the Milk

Instead of 2 percent or whole milk, opt for nonfat milk or coconut, soy or almond milk. Oftentimes, dairy alternatives will have no-added-sugar options, too.

Drink in Moderation

By reducing your drink size from 24 to 16 ounces, you can cut a third of the calories. A switch to 12 ounces will cut sugar and calories in half. Plus, do you really need a drive-through coffee every morning (and afternoon)? Making that cup of joe at home will help your health — and your wallet.

Ditch the Syrup

Instead of using flavored syrups for flavoring, add spices like cinnamon, nutmeg, or ginger to help add flavor. You can also add a drop of your favorite flavor extract.

How to Help Your Diet Become a Way of Life

Posted on March 31, 2019March 30, 2019 by Courtney

Many weight-loss attempts start out with grand intentions — “I’m going to lose weight and eat better (this time will be different, I swear!)” — only to revert back to old eating habits within a week or two. So how can you give your desire to eat healthy and lose weight some sticking power? Try these five tips to help turn your weight-loss plan into a strategy for healthy eating for the long haul.

1. Don’t give up your favorite foods.

You shouldn’t have to say goodbye to your favorite foods. In fact, having a small treat may help you stick with your diet. The key to fitting your favorite foods into your eating plan is to find clever ways to incorporate them. One way to do this is to make lower-calorie versions of foods like French fries and brownies. Another trick is to be mindful of your serving sizes when it comes to more indulgent foods. Love pasta? Try adding vegetables to bulk up your serving instead of doubling up on pasta. Of course, your diet should be full of mostly healthy foods like fruits and vegetables, lean proteins and whole grains—but make room for some of your favorite, more- indulgent foods too.

2. Eat foods that keep you satisfied.

If you feel hungry all the time, it’s going to be hard to stick with a healthy-eating plan. Research shows that when you’re hungrier, you’re more likely to eat too fast at your next meal. Eating too quickly can lead to consuming extra calories because your body doesn’t have time to register feeling full. While portion control is super-important for losing weight (and keeping it off), you shouldn’t hear your tummy grumbling all day long. Two nutrients that can help keep you full are protein and fiber. Good protein sources include plain Greek yogurt, chicken breast, tuna, tofu and almonds. And to get more fiber, munch on whole fruits and vegetables. Not only is produce high in fiber, but it’s also generally low in calories. That makes it filling and diet-friendly—just what you’re looking for when you’re trying to lose weight and keep it off.

3. Start with small changes.

There’s no need for dramatic shake-ups, like eliminating whole food groups. Instead, start with tiny diet tweaks that over time can become permanent changes. Think of doable things, like packing a wholesome afternoon snack, such as carrots and hummus or an apple, instead of hitting the vending machine. Small changes add up and can help you make healthier eating a way of life, rather than relying on short-term crash dieting.

4. Don’t try to be perfect.

We often have grand ideas about implementing a new diet—like the promises you make about eliminating sugar, never taking from the breadbasket or always having vegetables at dinner. Instead of trying to be perfect, be realistic. Make your eating plan one that you can actually stick to. You don’t have to eat perfectly to lose weight; you just have to eat well. Set a goal for the week, like adding a serving of vegetables to dinner, or packing a healthy lunch one or two days—and go easy on yourself if you slip up. Eating indulgences are bound to happen. And when they do…

5. Get right back on track.

If you have a diet slip-up and go overboard on chocolate or pizza, don’t beat yourself up! Just get back on track again as quickly as possible. Remember that one meal doesn’t undo all of your healthy efforts—but when you give up your diet entirely because of one slip-up, that’s when the weight can start to creep back on. If you have a minor setback, understand that it’s one small blip on the radar. Get right back to your healthy eating habits and right back on track for long-term success.

Recipe: Pumpkin Bars

Posted on March 30, 2019March 30, 2019 by Courtney

By: Digestive Health Team | December 20, 2018 | Cleveland Clinic

These dense, moist bars are sweet enough to satisfy a craving but they won’t send you into a sugar rush. Bonus: There are no refined grains in this recipe. Only nutrient-rich ingredients make this a treat that’s not only delicious, but one that will also give you energy to keep you going.

Ingredients

1 (8-ounce) package dates ¾ cup walnuts ¾ cup almonds ¾ cup peanuts 3 tablespoons hemp seeds 1 tablespoon pure maple syrup 2 tablespoons pure pumpkin puree ½ cup unsweetened shredded coconut 1 teaspoon pure vanilla extract 1½ teaspoons ground cinnamon 1½ teaspoons ground allspice

Directions

Place all the ingredients in a food processor and continuously pulse until the mixture is thoroughly combined but some chunks of nuts remain.
Line a 9-inch square pan with parchment paper, leaving an inch or two of overhang of paper on two opposite sides for easy lifting.
Spread the mixture in the prepared pan, using a spatula to firmly press it down against the bottom of the pan.
Allow it to set for 30 minutes in the refrigerator, then use the paper overhang to lift the entire slab out of the pan.
Cut into bars.

Nutrition information (per serving)

Makes 7 servings.

Calories: 397 Total fat: 26.7 g Saturated fat: 5.1 g Trans fat: 0.0 g Cholesterol: 0.0 mg Sodium: 4.2 mg Total Carbohydrate: 36.2 g Fiber: 7.6 g Sugars: 25.3 g Protein: 10.4 g

Source: Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic — Fatty Liver Disease by Kristin Kirkpatrick, MS, RD, with Ibrahim Hanouneh, MD (© 2017 Da Capo Lifelong Books)

This article was written by Digestive Health Team from Cleveland Clinic and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

4 Easy Ways to Sneak in More Vegetables

Posted on March 29, 2019 by Courtney

Pop quiz: How many vegetables do you eat in a day? If you’re well below the two to three cups that doctors recommend, well, you’re in a very crowded club. A 2017 study by the Centers for Disease Control and Prevention found that nine out of 10 American adults are missing the mark, when it comes to eating their veggies.

That’s an especially hard stat to swallow when you consider that “vegetables are the most nutrition-packed food group,” said Dawn Jackson Blatner, RDN, a registered dietician in Chicago and nutrition consultant for the Chicago Cubs. “They have fiber, vitamins, minerals, and phytochemical plant compounds that can protect us against all kinds of diseases, including heart disease, diabetes and cancer.”

Does eating salad feels like a chore? Chomping on carrot sticks feel like a snore? Instead, try adding vegetables to dishes you already eat regularly, suggests Wendy Bazilian, PH, RD, a San Diego-based nutritionist and author of The Superfood Rx Diet. “This approach is kind of like playing a game: finding new ways to put together a dish so you can have a delicious meal — and well-lived life.” And as you eat more vegetables in familiar dishes, you may grow to love their tastes and textures — and eat them even more, she says.

Be a Sneak! Think your fave foods can’t be veggified? Try these 4 tips:

1. You crave: fried rice. Reach for: cauliflower.

Any trip through the grocery store will confirm that, when it comes to subbing in veggies, cauliflower is king. The versatile veg is easy to mash, roast and — yes — even rice. After washing and drying the head of cauliflower, simply chop it up either by hand or pulse in a food processor until it resembles rice, says Blatner. Every serving of this cruciferous vegetable packs almost half of your daily value of Vitamin C, as well as a healthy dose of fiber and protein.

Recipe inspiration: Fried cauliflower rice with carrots, cashews and corn or rainbow cauliflower rice bowl recipe

2. You crave: burgers. Reach for: mushrooms.

You’ve seen mushroom burgers on plenty of menus, but did you know that you could put diced mushrooms directly into the meat patty? “Even the heartiest meat lovers rarely notice the difference,” says Bazilian, because the mushrooms add both moisture and umami. For most recipes, you can swap about one-third of the meat for diced mushrooms without having to make any major changes, Bazilian says. And that sneak will lower the burger’s saturated fat and calories, while upping its fiber.

Recipe inspiration: Beef and mushroom burgers

3. You crave: pasta. Reach for: zucchini.

Zoodles are all the rage these days — with reason, says Blatner. Spiralized zucchini has a spaghetti-like quality that’s versatile enough for most pasta dishes. Yet it’s less calorically dense than traditional pasta and won’t give you the usual blood sugar spike, says Bazilian. It also boasts a good amount of potassium, which can help control blood pressure and may lessen your risk of stroke. You can find zoodles in the freezer aisle at the grocery store or, to make the shape at home, use a mandolin or spiral vegetable slicer to cut the squash into ribbon-like strips.

Recipe inspiration: Asian sesame zucchini noodles or zoodles and turkey meatballs

4. You crave: mac and cheese. Reach for: butternut squash.

This comfort dish usually gets its richness from a double whammy of cheese and butter. But subbing in some pureed butternut squash can add a similar silky creaminess — with far fewer calories and less saturated fat, says Blatner. Butternut squash is also high in fiber and potassium, and it lends a subtle sweetness to the dish. “It’s really phenomenal,” she says. Subbing in some pasta made from chickpea, lentils, or black beans can add some fiber and protein.

Our latest program, The Ultimate Portion Fix, has over 300 pages of recipes to incorporate your favorite foods and healthy alternatives the entire family will enjoy. Send us a message if you are ready to change your nutrition!

12 Surprising Sources of Antioxidants

Posted on January 2, 2019January 2, 2019 by Courtney

Move over blueberries, pomegranates, and Merlot! There’s a new set of superfoods to try

Antioxidants are one of the most popular nutrition buzzwords. And for good reasons: They fight signs of aging, inflammation, and they can even help with weight loss. But when it comes to antioxidants, certain foods—blueberries, pomegranates, and spices like cinnamon and turmeric—get all the glory. It’s time for the unsung heroes in your diet to get the acclaim they deserve. Read on for the top 12 underappreciated antioxidant powerhouses.

PISTACHIOS

While pistachios are best known for their healthy fats, they also contain a class of antioxidants call flavonoids that have strong anti-inflammatory properties.

You know what else is great about pistachios? You get to eat twice as many per ounce than any other nut. Enjoy them as a healthy snack or try them on your chicken.

MUSHROOMS

Mushrooms are a great low-calorie food (only 15 calories per cup) that also contain Vitamin D. Even though they’re not deep red, purple, or blue (the colors we often associate with antioxidant-rich foods), mushrooms contain high levels of a unique antioxidant called ergothioneine. Ergothioneine is a powerful antioxidant that some scientists say may be used to treat cancer and AIDs in the future. Ergothioneine is also the reason why mushroom extract is used in many skincare products.

Choose oyster mushrooms: They contain the highest levels of ergothioneine. This simple recipe for grilled oyster mushrooms is the perfect compliment to steak.

COFFEE

A cup of Joe in the morning delivers more than a shot of caffeine—it’s packed with antioxidants too. Coffee contains an antioxidant called chlorogenic acid, which may be responsible for its ability to prevent the oxidation of your bad cholesterol (oxidation makes your bad cholesterol worse).

Remember that coffee itself is calorie free, and it only starts to negatively impact your health and waistline when you add sweetened syrups, sugar, and gobs of whipped cream.

FLAX

Flaxseeds and flaxseed oil are best known for their high levels of the omega-3 fat alpha-linolenic acid (ALA). One tablespoon of flaxseed oil contains more than 6 grams of ALA, while 2 tablespoons of ground flaxseeds have 3 grams.

Nutritionally speaking, flax is much more than just a dose of ALA. It also contain antioxidants called lignans. Two tablespoons of flaxseed meal contains up to 300 mg of lignans while 1 tablespoon of the oil has 30 mg. Research shows that lignans help fight inflammation by lowering C-reactive protein (a blood marker of general inflammation), and they might also help lower cholesterol levels.

BARLEY

When you think of antioxidants, you probably don’t picture grains. The processing and refinement of grains strips them of their nutritional merit, but if you eat grains in their unrefined form, you’re in for an added health punch. Barley contains the antioxidant ferulic acid (if you can get your hands on black barley that’s even better).

Ferulic acid was shown in animals to decrease the negative effects on the brain following a stroke. Barley is a great replacement for rice or quinoa in your diet. This easy barley salad packs an added protein punch with the addition of hazelnuts.

BLACK TEA

Green tea gets all the PR buzz, but black tea packs an equal health punch in its own way. Although green tea contains high levels of EGCG, an antioxidant that when combined with caffeine can help you lose weight, black tea contains high levels of the antioxidant gallic acid, which may help fight cancer by preventing its spread from one organ to another.

Black tea requires a slightly different preparation than green tea. For the perfect black tea brew, bring the water to a full boil and then steep for three to five minutes.

CABBAGE

Acai berries, red wine, and pomegranates are all known for their high levels of the antioxidants called anthocyanins. That is what gives these foods their deep red color. So maybe it’s not so surprising that red and purple cabbage is another great source of the same powerful antioxidant.

Anthocyanins can help improve the health and youthfulness of your blood vessels, warding off heart disease. And if your dose of anthocyanins comes from cabbage, you’ll get the added benefit of glucosinolates, another antioxidant that may help cells fight against cancer.

One cup of red cabbage contains less than 30 calories and has 2 grams of stay-full fiber. Try this quick and easy recipe for fennel and red cabbage slaw that’s free of any thick and calorie-dense dressing.

ROSEMARY

Several spices and herbs are well known for their high antioxidant content. Cinnamon contains antioxidants that help control blood sugar, while turmeric’s brand of antioxidants fight inflammation.

Rosemary is no different—it just flies under the radar. Research suggest that an antioxidant in rosemary called carnosol may play a role in warding off Alzheimer’s disease while also acting as the driving nutrient behind rosemary oil’s effects on improving memory.

To make a simple, brain-boosting marinade, soak chicken in three tablespoons of fresh chopped rosemary, ¼ cup of balsamic vinegar, and a pinch of salt. It makes for one unforgettable meal.

EGGS

When eggs make headlines, it usually has to do with their cholesterol content, not their antioxidants. Lutein and zeaxanthin are two antioxidants found in the yolk of eggs (another reason to eat the whole egg) that may help prevent age-related vision problems. At only 70 calories and 6 grams of protein a piece, you can easily account for whole eggs in your healthy diet.

Check out these 20 quick and easy ways to cook eggs to get your daily dose of lutein and zeaxanthin.

AVOCADO

Avocados are known for their high levels of heart-healthy monounsaturated fats (1/2 an avocado contains 8 grams). But here’s an insider tip: Foods that are high in unsaturated fats are usually high in antioxidants too. Mother Nature puts the antioxidants there to prevent the fats from oxidizing. Avocados are no exception, as they contain a group of antioxidants called polyphenols.

For a double dose of antioxidants, enjoy your guacamole with salsa. Research shows this combination leads to a greater absorption of carotenoids (vitamin A-like antioxidants) from the tomatoes in salsa.

BROCCOLI

I’m sure you’ve heard of the anti-cancer effects of broccoli. The driving force behind broccoli’s anti-cancer mechanisms comes from a group of antioxidants called isothiocyanates. Broccoli contains two of the most potent isothiocyanates – sulforaphane and erucin. Broccoli is also low calorie (30 calories per cup) and fibrous (2.5 grams per cup), which makes it a filling weight loss food.

Here is a simple broccoli salad recipe that you can easily make in bulk and eat throughout the week.

ARTICHOKE HEARTS

Another unlikely antioxidant powerhouse, artichokes contain antioxidants that might help prevent cancer. Research published in the Journal of Agricultural and Food Chemistry found that artichokes scored higher than raspberries, strawberries, and cherries in total antioxidant capacity per serving. One cup of cooked artichoke hearts delivers 7 grams of fiber for less than 50 calories.

Healthy Summer Snacks

Posted on May 7, 2018May 23, 2018 by Courtney

Summer time is a fun filled time with barbecues, baseball games, pool time, and beach fun. Grabbing a bunch of processed snacks to hit the road is less than healthy and can get expensive. Here are some great snacks for the whole family to enjoy without feeling guilty.

Cucumber and Apples

I love to chop up pink lady apples and cucumbers and store them in a baggie or container so the flavors mix together. It gives a great compliment to both fruits.

Greek Yogurt PB Dip and Apples

Combine your favorite greek yogurt with either Peanut Butter or PB Powder and serve with red and green apple slices.

1 6 oz. container of Greek Yogurt (plain, honey, or vanilla is best)
1-2 Tablespoons of natural Peanut Butter, plain or crunchy
If you want to add a little more flavor: add honey, vanilla, or cinnamon.

Chickpea and Avocado Salad

My family loves this dip and we eat with celery, bell peppers or pita chips. Mix all together and enjoy!

4 cups cooked chickpeas, or 2 (15-ounce) cans, drained and rinsed
1 small red onion, peeled and diced small
2 cloves garlic, peeled and minced
Zest of 1 lime and juice of 4 limes
1 jalapeño pepper, minced (for less heat, remove the seeds)
1⁄2 cup chopped cilantro
Sea salt to taste
1 avocado, coarsely chopped

Homemade Granola Bars

Ingredients

1 cup old-fashioned rolled oats 110 g
1 cup puffed brown rice cereal I prefer Arrowhead Mills brand which you can find at most health food stores for about $3/bag., 20 g
1/2 cup unsalted chopped almonds 80 g
1/2 cup roasted and unsalted pumpkin seeds 80 g
pinch salt
1 cup medjool dates packed, (9-10 dates 195 g) , pitted
1/3 cup honey 60 ml
1/3 cup peanut butter 100 g
1 TB pure vanilla extract homemade

Instructions

In a large bowl, combine the dry ingredients: rolled oats, puffed brown rice, chopped almonds, pumpkin seeds, and a pinch of salt.
Place the pitted dates in a food processor bowl, or you can do this step with a knife but it will require more time. Slowly pulse the dates, pausing between pulses, until the dates are chopped into pieces. Ideally the dates shouldn’t form a ball, but if this happens you can separate the dates into smaller pieces with your hands. Add the dates to the dry ingredients, and then combine the ingredients with your hands (it helps to wet your hands first!). The mixture should feel sticky once the dates are incorporated in the dry mixture.
In a small saucepan, over medium heat, combine the honey and peanut butter. Stir the honey and peanut butter until smooth and creamy. You may need to use a whisk to combine the ingredients. Turn off the heat, and stir in the vanilla extract (yes, 1 tablespoon).
Pour the sticky honey and peanut butter over the dry ingredients. Stir to combine the ingredients, making sure the honey and peanut butter covers all the dry ingredients.
Line an 8×8 baking dish with parchment paper. Press the granola down into the pan. I like to use the back of a measuring cup (you’ll want to wet the back of the measuring cup first) to level the top of the granola and make sure it’s packed tight in the baking dish.
Freeze the granola bars for 30 minutes. Remove the granola bars from the freezer and cut into even bars. Place the bars in a freezer-safe container or bag. Freeze the granola bars until you’re ready to enjoy. I like to pull a granola bar from the freezer, and let it warm up at room temperature for about 1 minute before enjoying.

Carrot Cake Breakfast Cookies

Ingredients

8 TB butter softened
1/3 cup honey
2 eggs
1 1/2 cups old-fashioned rolled oats
1 1/2 cups all-purpose einkorn flour whole wheat pastry flour may work for a substitute.
1 cup shredded carrots about 2 medium-large carrots
1 cup finely chopped apples I like sweet apples: Fuji, Gala, Jonagold., about 1 large apple
1/2 cup chopped pecans
1/3 cup shredded unsweetened coconut
2 tsp ground cinnamon
1 tsp baking soda
1/8 tsp salt

Instructions

Preheat the oven to 350F.
In the bowl of a stand-mixer (you can also use a large bowl and wooden spoon), on medium speed with the paddle attachment, beat together the honey and butter until creamy. Add the eggs and beat on medium speed for 30 seconds, until the eggs are incorporated into the butter/honey mixture.
Now it’s time to add the remaining ingredients: rolled oats, einkorn flour, shredded carrots, chopped apple, chopped pecans, shredded coconut, ground cinnamon, baking soda, and salt. Over low speed, combine the ingredients until the dough is wet and sticky.
Scoop the cookie dough onto a cookie sheet. I use an ice cream scooper to create the perfect size cookies. Dust the back of a spoon with flour or grease with coconut oil or butter. Flatten the cookies (versus just a round ball of dough) with the back of the spoon.
Bake the cookies for 13-15 minutes until golden brown. Sprinkle with extra shredded coconut, if desired. Allow to cool before serving.

Fruits and Sliced Veggies are always a huge hit and can be taken pretty much anywhere. Have fun and let your kids make kabobs for easy carrying and quick projects to keep little ones busy.

Hope you enjoy these and would love to know your thoughts on what your favorite go to snack is in the summer.