Hey All!
In this month's newsletter, we're diving into the world of protein-packed snacks that will power up your day and keep you feeling full and energized.
Why Protein?
Protein is an essential nutrient that plays a crucial role in building and repairing tissues, supporting muscle growth, and regulating hunger hormones. Incorporating protein-rich snacks into your diet can help stabilize blood sugar levels, prevent cravings, and promote overall health and wellbeing. It can also help with weight loss.
Protein Snack Ideas:
- Hard-Boiled Eggs: Hard-boiled eggs are a convenient and portable snack option that's rich in high-quality protein. Prepare a batch at the beginning of the week for quick and easy snacking.
- Greek Yogurt Parfait: Layer yogurt with fresh berries and a sprinkle of granola for a protein-packed snack that satisfies your sweet tooth. Be sure to watch the portion size of the granola. Most are packed with sugar, so a sprinkle is all you need.
- Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds are all excellent sources of protein and healthy fats. Enjoy a small handful (1/4 cup) as a satisfying mid-day snack.
- Jerky: Beef, turkey, or even vegan jerky are convenient grab-and-go options that provide a protein boost when you're on the move. Watch the sodium content in these though!
- Cottage Cheese with Fruit: Cottage cheese pairs perfectly with sweet fruits like pineapple, peaches, or berries for a delicious and nutritious snack.
- Protein Smoothies: Blend together protein powder with frozen fruits, vegetables, and your choice of liquid (water, milk, etc) for a refreshing and filling snack that's perfect for on-the-go. If you are looking for a pre-made option, I recommend OWYN to my wellness clients.
- Roasted Chickpeas: Crunchy and flavorful, roasted chickpeas are a satisfying protein-rich snack that's great for munching on between meals. Two brands that I enjoy and that have a variety of flavors are Biena and The Good Bean. Or feel free to make your own!
- Tuna Salad on Whole Grain Crackers: Mix canned tuna or salmon with Greek yogurt or avocado for a creamy and protein-packed snack. Serve it on top of whole grain crackers for added fiber and crunch. Keep cracker serving to about five.
- Cheese and Whole Grain Crackers: Pair your favorite cheese with whole grain crackers for a satisfying snack that's rich in both protein and calcium. Keep the portion to 1oz of cheese and about five crackers.
- Hummus and Veggie Sticks: Dip crunchy vegetable sticks like carrots, celery, and bell peppers into ~2-3T of hummus for a protein-rich snack that's packed with fiber and nutrients.
With these protein snack ideas, you can power up your day and fuel your body with the nutrients it needs to thrive. Whether you're at home, at work, or on-the-go, these snacks are sure to keep you feeling satisfied and energized throughout the day.
Here's to healthy snacking and a happy, energized you!
Stay healthy, Liz
Registered Dietitian Nutritionist
liz@eatinghealthy4life.com
WHAT I AM EXCITED ABOUT RIGHT NOW!
WALKING PAD TREADMILL
A patient told me about this recently and I love the idea!
A lot of people have switched to standing desks due to the health risks of sitting all day. The under-the-desk treadmill allows you to combine exercise and work. Unlike other treadmills that take up space and are expensive, this one is affordable and easy to move and store. The portable treadmill can easily be placed under the sofa or bed when not in use.
And you don't always have to be working while walking. Feel free to turn on your favorite Netflix show and get moving! It's perfect for those cold and/or rainy days when you don't feel like going outside or when you get home late from work and it is already too dark out to take a walk. Check out the link below for more details.
Recipe of the Month!
Mediterranean Lentil Salad
This is a go-to for our family at least 1-2x per month. We actually had it last night!
Ingredients:
- 1 cup uncooked lentils, or 2 1/2 cups cooked
- 1 cup diced English or Persian cucumbers
- 1 cup cherry tomatoes, quartered
- 1/4 cup diced red onion
- 1/4 cup kalamata olives, chopped
- 1/3 cup crumbled feta cheese
- 3 large handfuls of arugula
Instructions:
- Add the dry lentils to a mesh strainer and rinse with water. Place them in a medium sized saucepan with 3 cups of water and bring to a boil. Once boiling cover with a lid, reduce the heat and simmer for 20 minutes or until tender, but not mushy. Drain the lentils of any excess water and add them to a serving bowl, letting them cool while you prepare the remainder of the salad. I like to put them in the refrigerator at this time.
- Add the remaining salad ingredients to the cooled lentils along with olive oil and white balsamic vinegar. Gently stir everything together until combined. Serve or cover and refrigerate until ready to serve.
"Take care of your body. It's the only place you have to live."
— Jim Rohn