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Product Name: 100 Healthy Raw Snacks And Treats
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Contrary to popular belief, snacking is actually very beneficial. It helps to refuel your body, maintain blood sugar and energy levels and control your appetite.
Healthy snacking will help your body get the nutrients it needs and help you avoid overeating at meal times.
Indulge in these guilt-free snacks. Remember we encourage an anti-inflammatory, low-glycemic, paleo-style diet for weight loss and wellness. A body must get healthy before it can lose weight.
1. Fruit and Yogurt Parfait.Organic plain yogurt is best. Yogurts with added flavors are higher in sugar. Instead, flavor your yogurt with fruit. Blueberries are an excellent choice as they have a lower glycemic content that will help balance blood glucose and insulin levels.
2. Romaine Lettuce Wrap With Organic Turkey and a Slice of Raw-Milk or Skim Mozzarella Cheese.
Romaine lettuce contains the highest nutritional and fiber content of all lettuce. Turkey is 94% protein which helps you to lose weight by boosting your metabolism and decreasing hunger. Adding raw milk grass-fed cheese not only adds flavor but also adds calcium without any harmful hormones or preservatives. A great source for grass-fed wild meat, game and poultry is at U.S. Wellness Meats.
3. Veggie Sticks With Cottage Cheese Dip. Non-starchy vegetables contain almost eight times the amount of fiber found in whole grains. Fiber is essential for a healthy digestive system. Fat-free organic cottage cheese makes an excellent low calorie snack.
4. Shrimp Cocktail Shrimp is 90% protein. Try dipping it in some cocktail sauce for a low calorie, high protein snack.
5. A Handful of Nuts. Walnuts are the best choice as they’re rich in protein and fiber but they also contain a high dose of omega 3 fatty acids (good fats) as compared to other nuts. Healthy fats help lower your risk of disease. Omega-3s are anti-inflammatory, meaning they help prevent inflammatory diseases such as stroke or heart disease. People who are overweight are actually suffering from an inflammatory condition.
6. Celery Sticks and Almond Butter. This is a great combination of protein, monounsaturated fat and energy. Almond butter is a healthier alternative to peanut butter as it contains no added ingredients or preservatives and better fats. (peanuts are a legume not a nut)
7. Deviled Eggs. Eggs are very high in protein which makes them a great snack. My Guacamole Deviled Eggs are a great high-protein healthy snack with good fats.
8. Herring Wraps. Buy a few tinned containers in a few different flavored sauces such as tomato or tangy mustard, herring fillets are high in omega 3 fish oils. Don’t but if they are in soybean oil. Try wrapping them in a few leaves of romaine lettuce.
9. Banana Nut Pop. Dip a banana in plain organic yogurt and roll in walnuts or coconut. Freeze. Yummy!
Bananas are a great source of fiber and potassium. They do have a high sugar content so eat in moderation. Coconuts have anti-microbial, anti-viral and anti-bacterial properties and are one of the best sources in the world for MCFA (medium-chain triglyceride fatty acids)
10. Lemon Tuna Avocado Snack. Halve an avocado and scoop out the flesh. Mix with lemon juice and tuna. Serve in the shells. Good protein, good fat.
Avocado’s are high in monounsaturated fat and potassium. Tuna is a great source of protein, omega-3 fatty acid and is very nutrient-dense. Protein builds muscle which in turn burns more calories to help you lose weight.
And here’s your BONUS snack idea….
Don’t get salmon that’s been smothered in brown sugar. Salmon is one of the best sources of protein and healthy fats on earth. Always try to buy wild-caught and not farmed raised (fed grains).
Keto Bars and Keto Snacks.HS018
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Snacks have become a staple of the American diet. However, just because we’re snacking, doesn’t mean we have to eat garbage. In fact, it has been scientifically proven that are some great advantages to eating small meals, more often. Which definitely includes snacking!
Here’s a great list of heart healthy snacks that you can print-out and put on your fridge to help you when you get those junk food cravings.
- Unsweetened Applesauce
- Trail Mix (preferably homemade) (unsalted peanuts, raisins, and pure chocolate chips)
- Plain popcorn
- Fritatta squares (with egg substitute), low-fat cheese, and (if you’re risky) bacon bits
- Low-fat peanut butter and sugar-free jelly on whole wheat bread
- Low-fat cheese on salt-free crackers
- Apple wedges
- Frozen grapes
- Individual pizzas made with whole wheat English muffins, salt-free tomato sauce, dried oregano, and low-fat mozzarella cheese
- Fat-free yogurt with active cultures
- Fruit smoothies made with fresh orange juice, ice cubes, and fat-free, sugar-free vanilla yogurt
- Fruit ka-bobs (pineapple chunks, sliced bananas, and seedless grapes)
- Baby carrots, celery, and broccoli with low-fat vegetable cream cheese (Thin the cheese with a little fat-free milk.)
- Low fat peanut butter and celery stalks
- Kalamata olives on salt free crackers
- Sunflower and/or pumpkin seeds
- 100% pure cacao dark chocolate squares
- Salt free rice squares and low fat peanut butter
- Dried apples, apricots, pears, and raisins
- Low-fat cheddar and chutney on salt-free crackers
- 1% cottage cheese with fresh or frozen fruit (strawberries, raspberries, blueberries, kiwi, or peaches)
- Pure fruit juice popsicles
- Drained Mandarin oranges sealed in zipper lock bags
I know it can be difficult to choose oranges in a baggie over that delicious candy bar. But, you’ll be amazed at how your body reacts when it starts to get the nutrients that it needs. You’ll no longer have those junk food cravings and you’ll soon start to crave, healthy, organic foods instead.
The U.S. Department of Health and Human Services says we should eat no more than 2,400 milligrams of sodium (salt) a day. The World Health Organization (WHO) says the same thing. But Americans, on average, are eating 4,000 milligrams of salt a day, and much of it comes from restaurant meals, frozen meals, and canned food.
Salt is an acquired taste and the more salt kids eat the more they want. This concerns health experts because salt is one of the major causes of high blood pressure and pre-high blood pressure.
Kids get really hungry between meals. All too often, kids snack on high-sugar, high-salt, and high-fat foods. They eat these snacks because they are available. Similarly, kids will eat healthy snacks if they are available. Kids will enjoy healthy snacks if you involve them in preparation. You may want to make Saturday your “official” snack preparation day.
Young children can wash grapes, bag them in zipper snack bags, and pop them in the freezer. Kids will enjoy making pure fruit juice ice pops as well. Older kids may assemble the ingredients for individual pizzas and note the baking directions on a recipe card. The last thing you can do to promote healthy snacks is to store them at a reachable height. These snacks will quell kids’ hunger and tide them over until the next meal.
* Crisp apple wedges (Honeycrisp, Granny Smith, and Braeburn are especially good.)
* Frozen red and green grapes
* Individual pizzas made with whole wheat English muffins, salt-free tomato sauce, dried oregano, and low-fat mozzarella cheese
* Fat-free, sugar-free yogurt (Divide into two servings for young children.)
* Orange fruit smoothie made with fresh orange juice, ice cubes, and fat-free, sugar-free vanilla yogurt
* Fruit ka-bobs (pineapple chunks, sliced bananas, and seedless grapes)
* Baby carrots, celery, and broccoli with low-fat vegetable cream cheese (Thin the cheese with a little fat-free milk.)
* Dried apples, apricots, pears, and raisins
* Unsweetened applesauce
* Homemade trail mix (unsalted peanuts, raisins, and a few chocolate chips)
* Plain popcorn with chopped dried fruit
* Fritatta squares made with egg substitute, low-fat cheese, and a few bacon crumbles
* Low-fat peanut butter and sugar-free jelly sandwiches on whole wheat bread
* Low-fat cheese on salt-free crackers
* Low-fat cheddar and a dollop of chutney on salt-free crackers
* 1% cottage cheese with fresh or frozen fruit (strawberries, raspberries, blueberries, peaches)
* Pure fruit juice ice pops
* Drained and chilled Mandarin oranges in plastic zipper snack bags
* Flavored water
The last way to promote healthy snacks is to take kids grocery shopping. Let them choose the fresh fruits and veggies they enjoy best. Ask kids to read food labels, too, especially the sugar content, salt content, and serving size. Get on the heart healthy path and enjoy these snacks with your kids.
Copyright 2006 by Harriet Hodgson
As I become acquainted with many of our LivingAfterWLS.com community members I'm finding that old snacking habits have crept back in to our lives. In my third year post-op I returned to the miserable habit of snacking and snacking on all the wrong foods. Crackers, popcorn, toast, cereal, pretzels, sugar-free candy, granola bars. The unpleasant result of this is I regained some weight, several dumping episodes, vomiting and bouts of fatigue.
According to my bariatric center "Snacking, nibbling or grazing on foods, usually high-calorie and high-fat foods, can add hundreds of calories a day to your intake, defeating the restrictive effect of your operation. Snacking will slow down your weight loss and can lead to regain of weight. "
Almost universally the snacks WLS patients admit to eating are high carbohydrate, nutritionally void processed foods. In order to maintain weight loss after gastric bypass successful patients avoid these poor snack choices:
What you will notice about the poor snack choices is that most are nutritionally void foods – they do nothing to feed your body the vitamins, minerals and nutrients it needs to function well. In addition when grazed upon many of these foods can be consumed in large quantities by gastric bypass patients. It's called the "soft foods phenomena". When WLS patients eat soft foods (think crackers) which mix with stomach fluids a slurry results. This mixture passes through the pouch into the bypassed intestine allowing for steady intake without satiation. In addition, these foods may cause dumping or vomiting.
You may be surprised to see trail mix and granola on the foods to avoid list as they are well known "health foods." It's true trail mix and granola are nutritionally dense but most bariatric patients report a low tolerance for nuts, seeds and raisins. In addition many of these foods contain hidden sugars.