FUEL FOR SUCCESS AND VITALITY
snack smart
What to snack on? This seems like a very basic question, though it comes up regularly and I’m glad people are asking the question. Snacking is not just for Americans, though, on average we have some of the worst habits.
Explore the world of snacking and how they can enhance your VITALITY!
Fuel for Success and Vitality
presented by lisa miller
Click HERE for the full Presentation – we address questions from the fair down below.
SNACK SMART GUIDELINES
Protein, fat, and carbs in every snack
A snack should satiate for 2.5 to 3 hours
Target ~10 grams of protein for a snack
Less than 5 grams of added sugar
No fake sugar or corn syrup
Real foods, less processed
Watch the sodium levels
HYDRATION GUIDELINES
Hydrate a minimum of 20 minutes before and after a meal
Consume a minimum of 64 ounces a day
Stay clear of additives and colorants
Eat a piece of fruit, rather than juice
Use real sugar or a natural alternative
Consider adding electrolytes
Caffeine — what time is it?
nutritional snack planning
1 BEVERAGES
• Herbal Tea, Bone Broth, Carbonated water, Pure Water, Green Tea Latte, Water with natural fruit juice, Kombucha, Coconut water.
2 BLENDS/SMOOTHIES
• Kale-Cucumber-Peas-Apple-Blueberry Blend
• Carrot-Beet-Dandelion Greens-Celery-Cilantro Blend
• Carrot-Kale-Celery-Parsley Blend
• Arugula-Beet-Micro green-Romaine-avocado-Berry Blend
• Considerations for all blends:
Include a protein: Nuts, Seeds, Nut butter, Kefir, Yogurt, Protein powder
Include fats: Nuts, Seeds, Nut butter, Nut milk, Coconut oil, Avocado, Kefir, Yogurt
Take the opportunity to add boosters: spirulina, chlorella, fresh herbs, spices,
nutritional yeast
Variation: Change it around from day to day for variety and seasonality
Don’t save it for later: Drink it within 10-15 minutes to maintain vitamins
3 SNACKS – BUILD A SNACK WITH PROTEIN, FATS AND CARBS
• Make a wrap to go
Wrap: tortilla, seaweed or lettuce, blanched kale
Protein/Fats: sliced meat, egg, hummus, cheese, avocado, nut butter
Carb: the wrap itself, veggie sticks, grated carrot, fresh herbs, mustard, salsa
• Mix & Match: Add to taste on each snack to boost health:
ground ginger, cinnamon, turmeric &/or paprika
Melon and prosciutto
Pate and Crackers with sliced olives or pickles
Endive filled with goat cheese and dried cranberry
Fresh fruit, almonds and yogurt
Apple/Pear and cheese/nut butter
Carrots with hummus
Figs and walnuts
Kale chips and a slice of cheddar goat cheese
A cup of lentil soup
Guacamole with jicama sticks
Raw nuts and berries
Turkey sliced rolled around asparagus or a breadstick (dip in mustard)
Pickle spears dipped in hummus
Hard-boiled egg with a little mustard, pesto or balsamic and a few crackers
Dark chocolate with almonds
Grass Fed Beef Jerky
Full Fat Plain Yogurt
Popcorn with no added sugar
Plain Quaker oatmeal packets, when in a pinch
• Leftovers
Pack a container for later when making dinner or lunch. That way it’s sure to be a
balanced snack and not just what was not eaten, i.e., just the veggies left from a stew.
Ask A Snack Question: Nutrition@kitchenonfire.com
AssetMark Pages
Lifestyle Changes When Our Plate is Full
The World of Spices – A Journey in Flavor – Health Fair 2022
Lifestyle for Disease Prevention
AssetMark Wellness Recipes 2017
Wellness Happy Hour Homemade Energy Bar
Eat Well Without Breaking the Bank
Be Your Best Self While Remote