American’s are known as a snacking nation. The trend to eating every few hours has really caught fire. If you are going to snack you certainly want them to be healthy snacks that are also quick, easy and affordable.
The fitness industry suggests people eat every couple of hours to keep their metabolism going. Although this may be true, if it is not done correctly, it can easily derail your health goals. You want to be assured that all of your snacks contribute to your health as opposed to taking away from your health.
One health trap that consumers fall into is buying food that is marketed for snacking. Whole foods that are fresh and not out of a package are best. Even leftovers can act as a quick snack.
Try to avoid bars, candy and sugary snacks or crackers filled with white flour. Try grabbing some fruit or cut up veggies instead. The trick is to have them prepackaged ahead of time, This is where an ounce of prevention comes in handy. Before you even start your week, have some chopped veggies prepared in advance and put into little baggies as well as portioned out snacks in containers.
Some of my favorite go-to fast snacks are fresh fruits, nuts and seeds. I prepare a bunch of protein balls to keep in the fridge to grab-and-go. Chia pudding cups, which can be eaten for snacks are also a great breakfast option as well. Protein is great for muscle recovery, concentration and helps to make you feel full longer.
When shopping for snacks think fresh. One way to assure this is to shop the perimeter of the store first, This is where the freshest food resides. When shopping in the inner isles, have a shopping list in hand and stick to the necessary items on your list. Try to avoid snacks that come out of a bag, box or can as they are not as high in nutritional value. If you must purchase something pre-packaged, make sure you recognize every single ingredient on the box or bag and aim to find snacks that have 7 ingredients or less.
In general is it necessary to snack? This is a great question and one where I would ask you to tune inwards. Ask yourself why you are eating. Are you genuinely hungry or are you in need of something else? Maybe it’s water, exercise, a good stretch, fresh air, or simply a hug. If you determine that you are indeed hungry, eat, slow down and savor every bite. Food is meant to be enjoyed! Many of us fall into a trap of either shaming ourselves about eating or perhaps are distracted and just not thinking about it at all. Food is necessary for all of life. Eat like a king in the morning a queen at lunch and a peasant at dinner.
Calories are a unit of measure for energy. You need more calories during the day when you need more energy. Ironically most people eat the majority of their calories at night when they are getting ready for bed.
Snack, if needed, in-between meals and learn how to relax and enjoy your food again.
This article was taken from an interview between Sherri Mraz and Dr. Shelly Plumb at Plumb Talk Women, where they are on a mission to spread the message of good health.
Here are three easy snack recipes that have the added benefit of being a breakfast food as well! Enjoy!
Chocolate Chia Pudding
1 c nut milk
2 T chia seeds
1 t cacoa powder
1/2 t cinnamon
1 T maple syrup or shake of stevia
1/4 t vanilla
2 servings, can double for week, last a week. Add to jar, shake, store in fridge at least 4 hours. Give a shake every once in awhile, so the seeds don’t clump.
Can eat for a snack, breakfast or on the run, can top with coconut, chopped fresh fruit, whatever.
The chia seeds are a GMO and gluten free whole grain filled with fiber, protein and loads of Omega 3’s. The cacoa powder is a superfood filled with anti-oxidants and minerals.
Fake out “Yahoo” ™
1 c nut milk
1 T Hemp seeds
2 or 3 shakes cinnamon
2 t cacoa powder
1/2 t vanilla
1 c ice
You can sneak in greens or add protein powder for extra nutritional boost.
You can double or triple and add to mason jars for week.
The dates in this recipe are filled with fiber and are an excellent source of minerals, calcium, iron, magnesium and zinc. The hemp seeds are high in omega 3’s and 6’s which help balance hormones while the cinnamon helps lower blood sugar.
Raw Oatmeal Chocolate Chip Cookie Balls
Good source of protein and omega’s, great to have before or after a workout. It’s also great for children in order to boost their cognitive powers and concentration before a big test or study session.
Mush together and roll into balls then refrigerate.
1 c rolled oats
1 T coconut oil
1/2 c peanut butter
1/4 c maple syrup, raw honey or pinch of stevia
1 t vanilla
1/4 c chocolate chips 70% cacoa
Protein powder optional
Oatmeal is a great source of fiber, which helps to reduce your LDL, (your bad cholesterol). While the coconut oil is a healthy saturated fat, which increases your HDL, the good cholesterol. Adding in the peanut or any other nut butter boosts the protein in this snack while the raw honey adds amino acids, minerals and 5,000 enzymes! This snack gives quick energy while helping digestion.
Aim for three healthy meals a day and instead of eating prepackaged snacks give these recipes a try instead. Remember, healthy begins in the kitchen. For more healthy recipes visit CookinYogi.com
Sherri Mraz, author of the “Cookin’ Yogi’s, More Energy, Less Waist” and owner of the Wellness Cooking Academy and Cookin’ Yogi. We teach how to enjoy real food again where “Healthy Begins in the Kitchen.”
One of my favorite go to deserts!
So healthy you can actually eat them anytime and not feel guilty.
1-1/2 cups carob semisweet chips or dark chocolate 70% cacoa
2 can black beans, drained and rinsed
2/3 cup agave nectar or 1-1/4 cup coconut sugar
1/2 teaspoon baking powder
chopped walnuts (optional)
shredded coconut (optional)
1. Place carob chips in a heat-resistant bowl on top of a boiling pot of water until melted.
2. In blender or food processor, combine beans and eggs.
3. Add sweetener, baking powder and melted chips, process until smooth.
4. Pour batter into an approximately 9-inch nonstick pan or into cupcake papers
5. Bake at 350 degrees for 45 minutes for pan, 18 mins. for regular size cupcakes or 12 mins. for minis
6. Top with walnuts and coconut, and sprinkle with a few extra chips if desired
7. Allow to cool cut and serve.
These are surprisingly delicious, and nobody will be able to guess that they are made from beans!
Are you passionate about teaching others how to eat healthy food? Does it seem that people are always asking you what they should eat? Maybe you are really good at hacking recipes and making them healthier. Why not make a business out of it? And, if you are a coach this is the perfect way to grow your business.
I’m Sherri Mraz, President and founder of the Cookin’ Yogi and the Wellness Business Academy. I teach people how to improve their health through better food and lifestyle choices. I have put together a team of experts who are on the same mission. We believe that “Healthy Begins in the Kitchen.”
As strongly as I feel about this, I feel even more strongly that it’s not all about the food. You can be an amazing chef and educator but still not be building your business. You need a strategy!
In the Academy we go through a unique roadmap system that helps you systematically build your business. In the meantime, here are 5 top ways to get you started.
- Know what makes you, YOU, turn it into a BRAND
You don’t have to be so different from everyone else you just have to be authentic. We are all here for a purpose, let yourself TRUST your unique gifts and let them shine. If you don’t know what you are good at, ask five people who know you well, “What would you say is my strong point, what should I teach.” Ask yourself why you are doing this in the first place.
- Create a program roadmap
You can earn a living from just teaching classes but if you want to build up a coaching practice you must learn how to map your programs and services. The class may not be the final destination. Where do you want your people to go next, always sign them up for the next step.
- Grow your list
Use a sign up sheet at every class and event you do and create a free offer for your website. Learn how to create valuable content that creates loyal followers and how to deliver it.
- Become credible, get known as an expert
All successful entrepreneurs and wellness guru’s have a book. In the Academy we show you how to get this done super efficiently. This will build your brand like nothing else. It will get you booked and become the base for your brand.
- Website as your Hub
Create a website that let’s people know who you are. Your website should match your personality and become a center point that all your information feeds to.
Check out the Wellness Cooking Academy. I have created along with my team of experts a 12 weeks virtual course that systematically builds your business. We use done-for-you programs to make it super easy and turn-key. You don’t have to struggle on your own and stay stuck in overwhelm. Enrollment is open until Sept. 11th.
Holy moly we overcomplicate things! Even when we know simple is better we keep taking on too much!
Nine years of HARD work to help people change their lives. I was trying relentlessly to fill classes both in cooking, yoga and my coaching practice. The struggle was real, the marketing was never ending and the “trying to look perfect” was unforgiving.
I had noticed that I wasn’t doing anything well. I never lived through the 1920’s and the great depression, but I felt like I was in a modern day version! I hit the wall, big time!
When you keep praying to God to give you answers, you better be willing to listen.
I’ve heard that the definition of insanity is, doing the same thing over and over again but expecting different results. That was me. I kept busy trying to build my business but I was going about it all wrong.
Do you find yourself going in circles and not growing your business forward? It can feel so overwhelming.
I had established success in the healthy cooking education field but learned how difficult it can be to build a business. It seemed like I was always struggling with either building my client list, keeping my costs down, creating recipes and creating programs.
You name it…create, create, create…as if that was the answer.
Believe me it is not. You need to stay focused on one goal at a time.
We are all wonderful creations from God and we need to remember that. No one has a magical time clock that gives them more hours than anyone else. You have to be reasonable, you can’t do everything, well at least not all at the same time.
You have to work smart to have a life of balance
and a business that you can enjoy again.
Once I learned these lessons the hard way, I was able to zero in with laser focus and build the Wellness Cooking Academy. It allowed me to keep my passion to help others, only now I do not get derailed! I am true to my course and my students.
I am no longer chasing after shiny objects, and once you experience the academy course you will get crystal clear and not get derailed either.
That is what’s priceless…
I’m teaching you from my mistakes so you don’t have to make them.
The course uses techniques and templates that go far beyond the popular done-for-you programs.
It is more like a business-in-a-box that gives you the tools and the backing that you need to jump-start your wellness-related business.
You already have the knowledge and passion that you need.
What is missing is a system with tools and an incredible team of “insiders” to get you making money.
This doesn’t mean you stop learning. You must always be learning or you become stagnant.
Are you ready to get laser focused and build your career?
Don’t be a mental packrat, don’t hold onto the tasks and ideas that are not serving you. Let go, grow and develop into all you are meant to be today.
Just because you let something go doesn’t mean you are failing it means you have mastered and are moving up with clarity.
Here’s to your shedding and finding your new found focus. Talk soon.
When you get committed on such a level, the sky is literally the limit. That is what has turned the impossible into the possible and is what makes the difference between a LEGENDARY life and an ordinary one.
We have a lot more power than we often give ourselves credit for. All we have to do is want it badly enough. That part is up to you.
Here’s to doing what actually matters – to you and to the world!
Recipe for Cashew Milk
1 Cup Raw Cashews
3 Cups Water
1 tsp raw honey
2 tsp vanilla
Pinch sea salt or Himalayan
1/2 tsp cinnamon
Soak cashews with all ingredients for at least 4 hours
Pulverize in a high powered blender, I use a vitamix
No need to strain
Refridgerate and enjoy! Use within a week. You can make a smaller batch, just reduce ingredients to half.