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"Let Food Be Thy Medicine"
Hippocrates
 
May 2014 
In This Issue
Alternatives To The Healthiest of Snacks
Recipes of the Month
About Jean Varney
Quick Links
  

Jean Varney
Jeannie Varney
 Nutrition Consultant
 HC, AADP
703.505.0505

 

  
 

Do you love to snack?  If so, you're not alone.  According to the USDA, Americans eat on average 2.2 snacks per day and consume one-quarter of their total calories from these mini-meals.  Clearly what we choose to nibble on can have a big impact on our well-being.  Healthy choices such as cottage cheese, plain yogurt, veggies, hummus, fresh fruit, edamame, whole grain, high fiber breads, nuts and seeds can curb cravings, boost energy, power the brain, stabilize moods and prevent weight gain.  While junk food such as chips, pretzels, candy, baked goods, refined crackers, sugar filled energy bars and sweetened beverages can promote fatigue, hunger, weight gain, mood swings and other health problems.  So what do we do when the snack attack strikes and hardboiled eggs just won't cut it?  Fortunately, thanks to several health conscious companies, we have delicious options that we can enjoy on occasion that won't take a toll on our health.  Below I've listed a few I recommend.  All are made with wholesome ingredients and contain no artificial food coloring, preservatives or added sugar.  That said, they are not low in calorie so please don't overindulge.  I've also included several healthy recipes that incorporate spring's bounty.  Think green and enjoy in large quantities. 

  
Happy Snacking!

   

 

  Jeannie

  

Alternatives to the Healthiest of Snacks

Truth be told, I actually would consider many of the following to be healthy snacks, but I don't want you replacing your fruit, veggies, nuts and seeds with these tasty finds on a daily basis.  While delicious and far healthier than the typical convenient food, most still don't contain the amount of vitamins and minerals found in fresh produce and healthy fats.  Pay attention to serving size - overindulging in healthy food can still get you in trouble.

 

If you're having trouble finding any of the following suggestions, click on the name of the snack and order them on amazon.  All links are provided.

 
Beanitos:  Lose the Doritos and Tostitos, try bean chips instead!  These kid tested, mother approved tasty chips are made with white, black or pinto whole beans and whole grain rice and provide a whooping 6 grams of fiber and 4 grams of protein per serving.   Enjoy them with salsa, guacamole or straight from the bag. 

 

 Unique Sprouted 100% Whole Grain "Splits":  Please stop eating the traditional pretzel thinking they're a better choice than chips, candy or cookies.  They're not!  But this to-die-for delicious variety is perfectly acceptable and tastes like the refined version found in the vending machine. Good fiber, protein and crunch that the whole family will enjoy.  They're hard to find, but thankfully available in bulk on amazon.

 

 Sticks and Twigs:  Mary's Gone Crackers Gluten Free version of the pretzel stick are made with flax, sesame, and chia seeds and the whole grains quinoa, amaranth, millet, and brown rice.  Available in a variety of flavors and carried by most grocery stores, they'll provide you with a nice afternoon pick me up.  Try them dipped in a grainy mustard for a different flare.

 

 

Roasted Edamame:  Move over nuts and seeds, this snack is high in protein, low in carbs and delivers great fiber, calcium and iron in every bite.  They're the perfect snack to throw in your briefcase, purse or kid's lunchbox.  More and more stores are carrying them but again, amazon sells them in various sizes including 100-calorie packs.

 

         

The Good Bean:  These roasted chickpea snacks are nutty, crunchy and satisfying.  Again, great fiber, protein and taste but stick to the sea salt or cracker pepper flavors to avoid unwanted added sugar.

 

 

 

 Skinny Pop:  There's nothing not to love about this snack - non-GMO corn, sunflower oil and salt.  Even the other flavors are acceptable.  Not all popcorn is treated equal so PLEASE avoid the movie theater variety (one of the least healthy foods out there) and microwaveable brands that contain partially hydrogenated oils and added sugar in the ingredients list.

 

Snapea Crisps:  While I prefer the fresh sugar snap peas that are in season now, this baked version satisfies the need for something crispy.   Their fiber and protein will satisfy you without too much sodium.  Stick to the lightly salted variety to ensure the most natural ingredients.

 

    

Brad's Raw Chips:  These gems come in a wide variety of flavors.  Each made with veggies ranging from kale to carrots and olive oil, salt, herbs and spices.  They're perfect as is or dipped in hummus and are full of vitamins and minerals to boot. The little bit of maple syrup used in a couple of their flavors is nothing to worry about.  Enjoy!

    

Falafel Chips:  If you like falafel, this chip is for you.  More of an acquired taste than some of the above treats, but worth a try and a perfect substitution for pita chips (which are no better for you than white bread - sorry Stacy!) 

 

 

 

Homemade trail mix:  In a large bag, combine roasted edamame, roasted chickpeas, popcorn, Sticks & Twigs pretzels and peanuts (or other nut of choice).  A handful of this high protein, high fiber energy mix will satisfy the need for less healthy snacks while curbing your hunger and boosting your energy!   

 


Recipes of the Month

About Jean Varney 
 
Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle.  Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person.  She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses.  Jean received her training at the Institute for Integrative Nutrition in New York City.  To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com.