Want to Know How to Snack Smart?

Snacking between meals can keep you from getting too hungry and help you maintain a more consistent energy level throughout the day. The secret is eating the right kind of snacks, ones that will give your body the nutrients that it needs.

Nutrient Intake
It can be difficult to get all of your daily recommended nutrients from breakfast, lunch, and dinner alone. Eating small, healthy snacks between your regular meals can add to that nutrient intake.

Snacking on a combination of fruits and a few nuts can be a great and easy way to introduce more vitamins, antioxidants, and healthy fats into your body. Grain crackers and vegetables can give you a fiber-rich boost, and low-fat dairies can provide an increase in calcium.

Feel Fuller, Longer     
If you’re concerned about snacking because you’re trying to manage your weight, smart snacking with fiber- rich foods is one way to actually help you out.

Take almonds, for example. A one-ounce serving of almonds (approximately 23) contains about six grams of protein, four grams of fiber, and is only around 160 calories.

A healthy snack fills you up with the right nutrients and can actually allow you to stick to a moderate amount of food when you do eat your next meal. High-fiber snacks take longer to digest than other snacks, causing you to actually eat less.

Have a Plan
One of the best ways to avoid reaching for unhealthy junk foods is to create weekly meal plans that account for cravings between meals. Put tasty, convenient pairings—like apples or celery with peanut butter—and healthy snacks such as cherry tomatoes, olives, and pickles on your shopping list.

Just make sure to mix up your snacks. While it’s important to incorporate whole, low-glycemic foods into your diet, it’s easy to fall into a snacking rut and just go for the same old, same old. And boredom can lead to the sugary, empty-caloric dark side.

Plan your snacks and save yourself any post-eating guilt.

Consider These Snack Options:
These delicious and quick snacks are under 300 calories:

4 Tbsp. hummus + 1 large carrot = 170 calories
1 medium apple + 2 oz. cheese = 235 calories
1 oz. almonds (approximately 23) + ¼ c. dried cranberries = 255 calories
1 slice whole-grain bread + ½ an avocado = 260 calories
1 cup Greek yogurt + ½ c. granola = 290 calories
2 Tbsp. peanut butter + 1 banana = 295 calories

Got Heartburn?

According to the National Institute of Health, 20% of Americans suffer from heartburn symptoms at least once per week, and nearly half of these people experience symptoms every day.

The pain associated with heartburn is caused by stomach acid backing up into the esophagus through the valve at the entry point of the stomach. The lining of the esophagus is not able to handle the extreme acidity of stomach acid, and because of this, acid reflux can cause considerable damage and lead to ulceration and even cancer.

According to Jonathan Wright in his book Why Stomach Acid is Good For You by, the best way to avoid heartburn and prevent acid reflux is to support proper function of the lower esophageal sphincter. The following are some practical ways to do this.

  • Drink more water. Dehydration can lead to acid reflux by causing the lower esophageal sphincter to relax.
  • Avoid foods and beverages that can weaken the lower esophageal sphincter. This includes chocolate, coffee, mints, sugar, alcohol and onions.
  • Don’t overeat. Excessively large meals put pressure on the lower esophageal sphincter and encourage it to open when it shouldn’t.
  • Elevate the head of your bed by 4 to 8 inches. This will keep gravity working in your favor and make it less likely for stomach acid to drain into the esophagus.
  • Get tested for food sensitivities and avoid the reactive foods that may be interfering with the function of the lower esophageal sphincter. Consider a trial of eliminating grains and dairy from your diet. These are the two most likely food groups to cause sensitivities.

It’s also helpful to avoid foods and beverages that can irritate the lining of the esophagus. This includes citrus fruits, tomatoes, spicy foods, coffee and carbonated beverages.

For more information on heartburn and acid reflux, I highly recommend that you read Why Stomach Acid is Good For You by Jonathan Wright, MD.

Join my FREE WEBINAR this Thursday April 20th at 6pm Pacific on Healthy Gut, Healthy Body – Unlocking the Power of Your Second Brain.” REGISTER HERE 

Non Candy Easter Basket Ideas

Easter and candy go hand in hand. So, here are some ideas for a lower candy Easter and equally as fun! May your Easter be the sweetest one yet.  If you celebrate Easter, I hope you celebrate with your favorite people. Count your eggs, your friends, and your blessings.

Non Candy Easter Basket Ideas  – Themed Baskets

  1. Movie theme filled with a throw blanket, a movie,healthy snack bar
  2. Gardening theme filled with seed packets, gardening tools, a sun hat, sunglasses, and gardening gloves.
  3. Fishing theme filled with bait, hooks, weights, an extra roll of fishing line, and a bag of sunflower seeds.
  4. Relaxation theme filled with bath salts, lotions, gourmet chocolate, and a gift card for a massage.
  5. Sports theme filled with sports memorabilia, a bottle of soda, a baseball cap with the person’s favorite team on the front, and a TV schedule of all their favorite games.
  6. Health theme filled with healthy snacks such as , nuts, and, as well as a workout towel, personalized towel and a water bottle.

What to Use For  Basket Fillers

  • Flower petals.
  • Glass beads.
  • Plastic Easter grass.
  • Raffia.
  • A new scarf.
  • Fabric that is ripped to shreds.
  • A new shirt.

What To Put In Adults’ Easter Baskets

  • Sunglasses.
  • New coffee mugs.
  • Cooking spices.
  • Gift cards.
  • Cash.
  • Tasty teas.
  • Home decorations.
  • Bath salts.
  • Lotion.
  • A bottle of wine and wine glasses.
  • Movies or music.