Snack Swaps

Since I have adjusted my eating habits this year, I have also adjusted my portion sizes.  With the adjustment in portion sizes, I have noticed an increase in my tendency to snack.  While I typically crave something sweet for a snack, I’ve had to determine some alternatives to keep my snacking more healthy.  Just thought I would share some of my little saving graces when it comes to snacking…

You want something sweet…have some dried fruit.  Consuming a handful of dried fruit and drinking a glass of water really fills you up.  Look for no sugar added in order to avoid artificial sweeteners and unnecessary sugar!

You want something salty…nuts are a must!  Any kind, anytime.  My faves are cashews, pecans, pistachios, and almonds.  If your craving is dictating your portion size, make sure you drink some water to help feel satisfied, because considering the fat and caloric content of nuts, it’s easy to consume too much.

You want something creamy…try greek yogurt.  While this previously had been a craving of mine, I no longer crave creamy things for whatever reason, but when I did, greek yogurt was a good answer.  It was creamy and packed with protein which helped hold me over to the next meal.  And by the way, if you have access to Anderson Erickson dairy products…all other greek yogurts are inferior to that of Anderson Erickson.  If only I could get this in Colorado!

You want something crunchy…fresh veg and hummus.  While this is another craving I rarely have (I’m more of a sweet or salty craving kind of girl) if there is hummus involved, then I have a hard time stopping.  Which when it comes to fresh vegetables, we should eat up!

You want something hot…hot tea works for me!  As I type this post, I have water heating on the stove for a mug of cinnamon spice tea.  I know I’m stealing this from Rachael Ray, but YUMMO.  This really is a treat on a cold day!

 

You want something cold…a 1/4 or 1/2 portion of a smoothie with plenty of ice.  Again, this is not normally a craving for me, but smoothies are a great way to get greens, protein, fruit, and/or vegetables.  Be creative!

I regularly keep some kind of nut, dried fruit, and hot tea bags in my desk at work.  These snack options typically hold me over especially after 10:30 in the morning!

-Em

 

 

What To Do When You Don’t Have Control

My husband and I have been traveling this week.  We’ve enjoyed seeing family, friends, celebrating two family weddings, spending time on the lake, and just enjoying some down time.  While I love the time away from our regular routines, it is not unusual for my stomach to react to a change in diet.  While I am ultimately responsible for every bite that passes my lips, there are always going to be situations where I don’t have a say in my food choices.  This week is a good example.  Vacations, family gatherings, and special events can bring on GI issues that no one I know would describe as fun.  I typically become bloated and sluggish or unfortunately I’m looking for a bathroom.  So here are a few tips that have made a difference for me this week.

1.  Exercise.  Just because I’m “on vacation” doesn’t mean I’m taking a vacation from my workouts.

2.  Choose foods that seem the most natural.  I’m including lean meats, seafood, dairy, fruits, lots of vegetables, nuts, etc.

3. Limit processed foods.  Or avoid them altogether if possible.  This is what seems to cause the most irritation for me.  If I eat processed food too often, I experience a great deal of GI distress.

4. Pack snacks.  Nuts, dried fruits, Lara Bars, and dark chocolate are easy to pack and keep in my bag for those times when I shouldn’t be eating what others around me are eating.

5. Eat before.  Eating healthy snacks or a small meal prior to a dinner party or special event helps me to feel satiated when tempted with foods that might irritate my GI system.

6. Drink lots of water.  It flushes my system and helps keep me feeling full when tempted to overeat.

Hopefully some of these tips will help you when faced with food choices that are less than ideal.

– Em