SWEET AND SAVORY SNACK IDEAS

I was inspired to write this blog because I am often looking for clean healthy snacks to take with me when I am on the go, at work and going about my day. These snacks I’ve created are great because you will be satiated and these will sustain you while working on your busy days. They are loaded with good fats and healthy functional sugars.

CACAO COCONUT CHIPS

  • 3 Cups Coconut Strips – large ones
  • 2 Tbsp Cacao Powder
  • ¼ Cup Coconut Nectar *
  • 1 Tsp Pumpkin Spice – or Cinnamon 
  • Pinch sea salt

METHOD

Preheat oven 175 F

Place coconut chips in a large bowl – add coconut nectar and mix well

Add cacao powder, pumpkin spice (or cinnamon) and pinch of sea salt – mix all together 

Place the mixture of coconut chips onto a parchment lined baking sheet and spread evenly. Make sure the coconut chips are spread even **

Lightly dust a bit of the cacao powder and coconut sugar over the chips before placing in the oven.

Bake for 30 minutes at 175F – check often as ovens may vary in temperature

Check for crispiness by lightly checking the chips – fluffing them up so to speak.

Turn oven off and let cool inside oven. They will become a nice crispiness at this point.

Remove and transfer into glass jars. ENJOY!

NOTES: * For the coconut nectar, you can purchase it at your local organic markets – it is a bit pricey. I make my own version:

  • 6 Tbsp of filtered water to a small fry pan – boil it
  • 4 Tbsp of coconut sugar to boiling water. I let this simmer for 3 minutes – until it looks like it is a bit syrupy – let sit to cool slightly – this should make ¼ cup of the syrup

** the baking sheet I use is a smaller one than the typical regular sized one and this gives the coconut chips a bit more layer in the baking sheet. If you use a larger baking sheet, the chips may be spread a bit thinner, this may change your oven baking time. Please check your coconut chips while baking as they may crisp up sooner.  😊

 

PUMPKIN SPICED SEEDS

  • 1 Cup organic Pumpkin Seeds*
  • 2 Tbsp Apple Cider Vinegar
  • 2 Tbsp Organic Olive Oil
  • 1 Tbsp Onion Powder
  • 1 Tbsp Paprika
  • 2 Tsp Cayenne Powder
  • 5 Tbsp Nutritional Yeast
  • Sea Salt

METHOD

Preheat oven 215F

In large bowl add pumpkin seeds, olive oil and apple cider and mix well

Add in the spices + nutritional yeast – mix well

Layer onto a baking sheet lined with parchment paper – spread evenly. Bake in oven 25-30 minutes

*This can vary depending on oven temperatures. Keep checking the pumpkin seeds after 20 minutes to see how roasted they are. You may need to keep baking them until you feel they are roasted enough – 35-40 minutes.

Turn off oven and let it in the oven until cooled – this will allow the seeds to become crisper and more roasted.

Once cooled transfer the pumpkin seeds to your glass jars. ENJOY 😊

*This mixture can be used as a base for Sunflower seeds as well. You can use 2 cups of sunflower seeds and adjust the seasoning to your taste. I like mine spicy so I tend to use more seasoning and the liquids as well. Feel free to play around with these recipes.

 

 

 

The Lean Meal Plan

BEAUTY LIFE

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Sample Meal Plan + Fitness Template

AM: MORNING – Drink a Glass of room temp Filtered Water with Fresh Lemon and dash of Cayenne Pepper *can add splash of apple cider vinegar as well

  • Yerba Mate Tea – steep the loose-leaf tea for 10 mins or longer – Yerba Mate tea is a great energizer and an Antioxidant
  • CARDIO – 45 mins 5 days week AM – before breakfast + 1ltr H2O
  • **Include a fresh-pressed juice in the mornings before first meal to get the digestive system going and to lightly cleanse the system– grapefruit/ lemon / cayenne / ginger/ beets/ algae’s. These are beneficial for cleansing and detox.

MEAL 1

  • Greens Smoothie: spirulina, chlorella, alpha and barley wheat grass / frozen berries or pineapple / hemp milk or coconut water / BCAA’s ( amino acids) / coconut yogurt
  • ½ Cup Oats – add almonds / walnuts or hemp seeds for extra fats and protein / cinnamon ** a small handful of nuts **tbsp hemp seeds
  • 3-4 eggs ( 1-2 yolk ) – *a tsp coconut oil to scramble is ok

MEAL 2 – 1 LTR H20 ( before)

  • 4-5 oz lean protein: Turkey, cod, chicken, or sockey salmon *free range if possible **avoid albacore tuna – high in mercury
  • 2 cups green salad + 1 cup steamed veggies. Avoid white potato’s / Corn
  • ½ Cup quinoa / rice / yam etc * use balsamic or apple cider vinegar / lemon and a small amount of organic olive oil, walnut or hemp oil ( 1tsp)

MEAL 3 – 1 LTR H20 TRAIN WITH WEIGHTS ( if your work schedule permits you to do so )

  • 4-5 oz Lean Protein – same as above or alternatively have a plant based protein – tempeh / lentils
  • 2 cups mix green salads – sprouts / carrots/ beets / cucumbers/ chickpeas
  • Piece of fruit – apple with few almonds

MEAL 4 – 1LTR H20

  • Protein Smoothie – just add water / coconut water or hemp milk

MEAL 5 – 1 LTR H20

  • Same as Meal 2 or 3

MEAL 6 –

  • Light snack – protein / good fats *Eg: egg whites with spinach / protein shake (plant based or Isolate whey with water)

AVOID – All Refined oils: Canola / Hydrogenated / Vegetable Oils

USEUnrefined Organic: Coconut Oil / Olive Oil / Hemp Oil / Walnut Oil / Grapeseed Oil / Avocado Oil

AVOID – Dairy and dairy products: cheese / milk and cream etc.

USE – Plant Based Alternatives: Hemp milk / Almond Milk *no added sugars / Coconut yogurts / fermented miso / soy Tempeh * no Soy Milk – Estrogen / hormone disrupters

AVOID – All refined sugars ( it is in almost everything!) *No artificial sweetners – too much chemicals

USE – Organic Coconut sugar ( in moderation & on oatmeal etc) / organic maple syrup / raw honey  * use all sweeteners sparingly

**Drink only Water, herbal teas, and your morning smoothies + protein shake (mixed with water ) .. Drink filtered water according to your fitness activity ( for example; do not overload with 4-5 ltr water a day IF you are not at all active and sweating with your fitness.. lets hope you ARE training though – at least 6/ days per week 🙂

*CONDIMENTS ALLOWED – Spices + Herbs / Mrs.Dash / Lemon * Do not use table salt  ** Alternatively can use Himalayan Sea Salt.

* No deep fried foods

* No Ketchup / hp sauces / bbq etc – these all have sugars/ salts with poor quality oils in them

* Try natural dips and spreads ( sparingly ) – avocado / hummus / tahini etc

* Avoid Alcoholic Beverages that have added mixes; juice/pop etc.  – stick to wine / clean tequila 😊 with water IF you must, and limit the amount to just a beverage on weekend

*** typically if one wants to get lean, you should AVOID all alcohol for few months to see a difference in body overall .

* TRAIN Fitness 6 x / week for about an hour ( weights and cardio) .. ** Complete the AM Cardio 6 days / week 45 mins – Before breakfast!!

*Do Not eat 3 hours before bedtime * a protein shake with water OR few raw almonds is ok ( if feeling like you need something)

😊 * 7-8 hours rest every night!

*FOR A COMPLETE GROCERY SHOPPING LIST, RECIPE’S + PRIVATE CONSULTING PLEASE EMAIL ME:

holisticbeauty1@outlook.com

~BEAUTY LIFE ~

* Before following a new workout and meal plan program, consult with your health care practitioner for a complete checkup*

What Nutritionists Eat On The GO!

What do Nutritionist eat on the go?

What do You eat when keeping up with your fitness goals? How do you stay on track when ‘On The Go’?

Eating clean and living the Holistic Lifestyle isn’t just for Nutritionist’s, it is for all of us who, take care of our bodies inside and out to look and feel our best. We must take care of our body as it is the only one we have.

Let’s take a look at some of the meals and snacks I take with me ( LOVE Snacks!!)

WHAT YOU NEED

1. Mason Jars – regular size 500 ml / 2oz / or large 1 LT

2. Prepped Foods / Snacks.

3. Soft Small Cooler – get one you place in the freezer so it keeps meals chilled throughout day. Or put a regular bag/ cooler in your fridge at work.

4. Additional small containers – I use 2oz glass mason jars ( nut butters/ hummus )

PREPARE

I like to prepare most of my meals and snacks for the week ahead, usually on my day off – that way I can assemble my meals daily before heading out for the day.

 

WHAT I HAVE

I start my day with a glass of filtered water with fresh lemon ( sometimes a dash of cayenne pepper )

SMOOTHIE – Pineapple, Hemp Milk, Greens powder – Spirulina, Chlorella, Wheatgrass, Coconut Yogurt, BCAA’s -Pineapple flavour, Flax DHA Oil – UDO’s.

OATMEAL – seen above – with added dates, walnuts, hemp seeds, coconut yogurt

EGGS – scrambled – with spinach, cayenne ( add what you would like ) *Only good quality Sea Salt – if you are using.

MIX GREEN SALAD + STEAMED VEGGIES – add all veggies – sprouts, cherry tomatoes, hemp seeds, hummus, carrots, cucumber, etc. Steamed veggies can be of any variety- cabbage, kale, chard etc

PROTEIN – grilled chicken, cod, turkey, tempeh, etc

SNACKS

Some examples I have are;

Apple + Nut butter

Hummus + Rice cakes

Salt & Vinegar Sunflower seeds – made locally with seaweed, apple cider vinegar. Super amazing and very non-refined. 😊

Ezekiel Wraps – assorted mix greens, sprouts, avocado, eggs, hummus or other vegan spreads

That’s it guys! Hope you enjoyed this post. Let me know what you all do to eat heather on the go!


 


BEAUTY LIFE ~ 💋