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Change Your Perception of Snacking
Wellness
Published Tuesday Sep 12, 2017 by Chelsea Eismann

Change Your Perception of Snacking

Nutrition
Food
Recipes

As a dietitian, I am asked all the time if snacking is healthy. I’m here to tell you the answer is a resounding “Yes!” Snacking on nutrient-dense foods that are high in nutrients and low in calories will also help you increase your intake of crucial vitamins, minerals and plant chemicals called "phytochemicals."

In fact, snacking is not only delicious, it is important for keeping you satisfied throughout the day so you don't overeat at meals, as well as replenishing your energy stores before and after exercising. But what about snacking on cookies, chips, and candy?

Remember that there is no such thing as a “bad” food. Instead, think of foods as “always” or “sometimes” foods. You can absolutely eat your salty, sweet or high fat snacks as well, but choose them in moderation, or about 1-3 times per week. Try planning your “always” and “sometimes” snack foods ahead of time and keep more nutrient-dense filling snack foods handy for when you need them. If you need some ideas of what types of snacks fit the bill, here's a list of my favorite healthy snacks!

1. Popcorn

Popcorn without a lot of additives and ingredients can be a great snack. It is extremely filling, full of fiber and low in calories. Pop it yourself and add your own spices: I like to add a bit of garlic and onion powders to mine, with a dash of salt. If you can’t pop your own, healthier options at the store include the Buddha brand and Trader Joe’s olive oil and herbed popcorns.

2. Nuts and Seeds

Nuts and seeds are a delicious anti-inflammatory addition to your diet. Try mixing your own trail mixes from your stash at home or buy premade mixes at the store. Watch out for the trail mixes that are high in sugar and salt, and stick to the ones with whole ingredients that you can recognize and pronounce.

3. Berries

While they can be expensive, berries are a very filling and satisfying snack that packs a nutritional punch! Try blackberries for a good dose of fiber or strawberries for a snack high in vitamin C.

4. Banana with nut butter

This is one of my go-to fast and easy snacks. I usually grab a spoonful of almond butter and have a little with each bite of banana. This is a great high protein post workout snack.

5. Peanut Butter & Dates

Once I discovered this flavor combination, I was completely hooked. This is definitely a rich and sweeter snack option that can double as a dessert.

6. Clementines and Apples

These fruits are great because they are so easy to pack and take with you. Surprisingly enough, research has actually proven that eating an apple a day can help keep the doctor away! Both of these fruits are amazing snacks and full of important nutrients to keep you energized throughout your day.

7. Hummus & Bell Peppers

Some of you may not be on the raw veggie bandwagon yet. I had to force myself for a while until I started loving my veggies every day. I found that bringing cut up veggies to work increased the likelihood that I would actually eat them. So start taking all types of cut up veggies with you: sugar snap peas, jicama, celery, bell peppers, cucumber and more!

8. Baby watermelon

Cut a baby watermelon in half and cover it with plastic wrap if you are taking it to go. It is easy to eat with a spoon and it's especially delightful on a warm day.

9. Granola Bars

Granola bars and protein bars in general tend to be a “sometimes” food because they tend to be high in sugar content and artificial ingredients. However, there are better options on the market, including Larabars. Larabars are a great option because they have wholesome ingredients high in vitamins, minerals and fiber.

10. Chia Pudding

Chia pudding is a delightful treat filled with fiber, calcium, protein and heart-healthy fats. Check out this delicious and easy recipe that has the consistency of tapioca and is only sweetened with natural sugar from fruit.

11. Roasted Garbanzo Beans

Roasted garbanzo beans perfectly satisfy your craving for a crunchy, salty snack. You can easily make this snack by yourself or buy them at the store.

12. Avocado on Whole Grain Toast

This is a very versatile snack that you can get creative with. Add the avocado to toast in slices, or smash it onto the toast with a fork. This is good with a sprinkle of taco seasoning or with greens and tomato. This snack is not only delicious, but is also very high in heart-healthy fats!

13. Edamame

Edamame is a fancy word for whole soybeans. You can buy them frozen and heat them up in the microwave in their shells or you can also buy them without the shell to save the hassle and mess! I do recommend buying organic since conventionally grown soy is typically genetically modified. Sprinkle with a touch of salt or garlic powder for extra flavor.
 

Chelsea Eismann
Written by
Chelsea Eismann
Yoga Instructor
About the author
Along with being a certified 200 RYT yoga instructor, Chelsea has her B.S. Degree in Applied Nutrition and has completed her postgraduate requirements to become a Registered Dietitian Nutritionist.
woman with short hair staring into camera
Wellness
Published Thursday Apr 01, 2021 by Denise Prichard

Your Guide to Releasing Stress and Finding Peace

Expert Advice
Wellness
Self-care

Since 1992, April has been recognized as Stress Awareness Month. It was established to help shed light on the issues behind stress, teach us how to fight it, and create methods to overcome it. While this initiative has existed just shy of three decades, this year it seems particularly important.

With a year under our belts in pandemic mode—a lot of us had to get creative when it came to keeping our cool. On top of that, everyday stresses didn’t just magically disappear during this time either. Just think about it—have you ever been in a situation that was overwhelming? Maybe you’ve had a looming deadline or a to-do list that seems, well...totally un-doable? If you’ve ever felt you were in over your head, please know you’re not alone—you never are. At one time or another, we’ve all been affected by stress—although each person may manifest it differently. Me? I'm definitely a frequent rider on the "hot mess stress express."

There are many ways to help combat stress—some of us seek out support from friends and family, while others find solace in taking up meditation or unwinding with a relaxing yoga class. Whatever helps you find peace, just keep doing you. But also know we have some resources to help you overcome stress whenever the need arises.

Here are some blog posts that are always available to you when you feel a little stressed out:

shanila sattar header
 
1. Foundational Steps to Cultivating a Daily Self-love Practice  

When in doubt, breathwork expert and sound healer, Shanila Sattar, always has tips to help ground yourself—especially in times of need. In this blog post, she gives you the recipe for incorporating self-love into your daily routine by encouraging us to ask ourselves these questions: How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love? As we all know, self-love defines and redefines itself for everyone over the years, here are a few foundational tips to think about when easing into your self-love journey. 

virtual meditation header
 
2. I Tried Virtual Meditation...Here’s What I Learned 

Yoga Nidra, or “yogic sleep,” is a practice that has been around for thousands of years and it aims to restore the mind, body, and soul through deep, guided meditation. The way it works is like the way a power nap helps one feel refreshed during a particularly exhausting day, except you aren’t technically sleeping. I describe it as a long-form of savasana—anywhere from 30 minutes to one hour. (Real talk: savasana is one of the best parts of practicing yoga, am I right?) 

TLDR: I learned that I could conquer stress in a matter of minutes with Yoga Nidra. 

dani schenone yogi
 
3. Accessible Yoga Poses for Emotional Balance and Release 

Are we safe in saying this last year brought up a ton of emotions the likes of which we did not plan for? The good, the bad, the “unprecedented”—our hearts and minds have been taken on a wild rollercoaster ride, and for many of us, our mental health is suffering. With our minds running in thousands of directions, it’s hard to notice our own needs. Yes, our attention to the goings-on of last year is vital but caring for ourselves is as important as ever. Here are some tips from our favorite yoga instructor, Dani Schenone.  

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4. Top Breathing Exercises for Anxiety and Depression and The New Normal

Have you been feeling it? The big emotion floating around the last year is the Big Anxiety. Coupled with the stress of what the COVID-19 pandemic has bought for millions of people, disturbed wellness routines, and worry, we have a recipe to create massive damage to ourselves. Adjusting to the new normal, with social distancing practices in place and adapting to precautions and routines, may be the root of even more anxiousness for many as we’re navigating uncharted territories.

destress with yoga
 
5. The "Staying Grounded" Guide to Stress and Anxiety Pre- and Post-COVID-19

If you've got those familiar feelings of stress and anxiety coursing through your body right now, you're definitely not alone. We get it. Times are uncertain, our mental health is taxed, we're doing what we can to reduce stress and anxiety in general, and relaxation has taken a back seat. It’s no secret that stress is proven to weaken our immunity, so now more than ever, it's important to relax, deal with what's happening, and find the coping mechanisms to help you reclaim your mental health and reduce your involvement in stressed moments. Let's deal with stress and anxiety together and see what we can do to reduce them.

woman meditating
 
6. How to Meditate: A Beginner's Guide

Meditation will change your life if you let it. The pace of our modern life is at least ten times what it was just 10 years ago. Technology improved our lives but also created a more frenetic and stressful pace. If we decided to stop, breathe, and become more mindful, we would reduce stress and experience much more enjoyment in each moment of our everyday lives.

woman in down dog
 
7. Cultivate Your Calm with These 7 Yoga Poses

There’s always something to worry about. Whether it’s our career, relationships, dating, or trauma, we go through moments that bombard us with negative thoughts that can make us feel anxious and stressed. Our worries may often define our choices, our view of the world, or ourselves. This doesn’t mean they are faults, flaws, or downfalls—we just need to practice managing them in a healthy way, placing deserved value on self-care. Yoga is only one connection. Check out these seven yoga poses that can help your mind and body when you’re experiencing anxiety, depression, or overall stress.

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8. Mindfulness Tips to Stay Intentional, Focused, and Aligned in 2021

We’re all guilty of our routines and habits running our lives at one point or another. We’re all guilty of being attached to our schedules and our to-do list. We’re all guilty of running on a loop every now and then. As the energies of 2021 continue to shift, we get to ask ourselves the intentions of why and how we are participating in the places we are participating in, the thoughts we are thinking, the habits we are cultivating, and the communities that we are a part of. This intention and mindfulness process can not only shift our own experiences but of those around us as well.

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9. Why It's Time to Try a Healing Virtual Sound Bath

If you have found meditation to be useful in trying times, right now is an incredible time to also try virtual sound baths to receive the deep sound healing benefits. As many of us are processing a variety of emotions as a collective—stress, worry, fear, anxiety, uncertainty—we can start to cause long-term damage to our bodies, especially to our immune and nervous systems. Giving ourselves self-care in a way that is easy, non-intrusive, and simple, can be the perfect way to help your body restore.

These resources aren’t the only thing we have to help you deal with stress—they’re just the tip of the iceberg. In fact, there are tons of classes available to you on the Mindbody app and through Mindbody Flex to help you reignite your calm whenever you’re feeling overwhelmed. And always remember, at the end of the day, your best is always good enough.  

denise prichard
Written by
Denise Prichard
Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.