Snack Attack
I can vividly remember having my body fat assessed back in 2012. I knew I was off kilter in my health journey because I was overweight, my stress levels were high, and I simply did not feel well (I was battling chronic migraines at the time). Even though I knew I was struggling, I did NOT expect for the body-fat assessment screen to “scream” at me with the label “OBESE.” Seeing those words was heart wrenching for me. How had I, in eight years, gone from fit, collegiate athlete to obese wife, teacher and mom?
While the news felt devastating - it was a defining moment for me to stare truth in the face. I was no longer just a little bit overweight. I was obese and my health was in jeopardy. I now had a family to care for and a new relationship with Christ that was daily revealing a Kingdom purpose that required me to change.
As a full-time teacher and coach, I was not eating very frequently. Maybe you can relate. I was getting my two-year-old son ready in the morning and rushing off to school. Sometimes I would grab some bread and peanut butter and other times I found myself grabbing an egg sandwich from a fast-food joint. I was eating Lean Cuisines for lunch and driving through Starbucks for a coffee pick-me-up before heading to the soccer fields. I was the queen of casseroles back then and would dine with my family at about 7 pm each night over often creamy and cheesy delights, while hitting the hay by 9 pm. I was not snacking often. I was likely chronically dehydrated (that might be a blog of its own in the future). I was also not exercising intentionally. Basically, I was surviving.
Because I was not eating much, I was perplexed as to how I had gained so much weight. When I began to reach out for help (first from my husband and then to other women who would become key players in my encouragement and accountability circle), I remember someone explaining to me that my body was probably storing fat for survival. My metabolism had gone into hibernation mode. I was storing fat like a hibernating bear! Well, boo. That certainly was not my desire!
Once I became committed in my mind to make healthful changes, one of the first steps I took in the right direction was to actually INCREASE my food intake. It seemed counterintuitive but it made a world of difference. I had made the common error of thinking if I ate less, I would weigh less. My body needed more lean proteins, unrefined fats, and complex carbs.
Alongside increasing the frequency of my food intake, I clearly needed to make some changes with the choices of my consumption. I learned that pairing macronutrients is an essential. And, as I got laser focused on my unique body’s needs by taking an exercise and nutrition DNA test in 2019, I learned that I needed to significantly decrease my sugar intake, eat anti-inflammatory foods, reduce my simple carb intake, increase my unrefined fats, increase foods that contained B9 and B12, and eliminate any foods that contained folic acid.
If you are curious about how your genetics are playing a role in your health and wellness journey and you want to stop wasting time and money on diet plans and exercise routines that are not designed for your God-given body, shop here to get $10 off our HIPAA compliant DNA Test. It will provide you with a 46-page report and includes a free one-hour virtual coaching session with us and a detailed Genetic Action Plan for life.
In 2023 I increased my knowledge further by taking a 5Strands Food Intolerance Test that helped me identify foods that were causing me undesired inflammatory symptoms. Healthy foods like acai berry, granny smith apples, black olives, pistachios and shrimp were actually causing an inflammation in my body. My intolerances will not necessarily be yours. Our bodies are different. You can get 10% off any of their testing kits by entering the coupon code: GOTPLUCK at check-out.
If you are wanting to know which snacks are the best fit for you, I strongly recommend getting a baseline understanding of your unique body through these assessments. What may be the key to my wellness journey may not be yours. And a one-size-fits-all approach to nutrition fits no-one.
With that said, I still find that there are general recommendations of snacks that are helpful for my clients. Below are three of my favorite on-the-go snacks. I am back in education now as the Director of a classical Christian school for children with intellectual and developmental disabilities. When I left teaching in 2012 I did not have a plan to return to the classroom (nor did I know we would be blessed with two more children), but God’s ways are higher than my own (Isaiah 55:9). I absolutely LOVE what I do, and I am grateful God has given me tools to meet the physical demands of this God-ordained work. If you are looking for macronutrient-rich snacks that will fuel your mission in life (in and outside of the home), these are worth checking out.
Snack Time: 3 On-the-Go Healthy Snacks to Fuel Your Body and Mind
1. Boiled Eggs
I boil my eggs in the Instant Pot! Simply add 1 cup of water to the bottom of your Instant Pot. Add a trivet to the pot and place your eggs in a single layer on the rack. Close your Instant Pot and turn the steam valve to the sealed position. Set the pot to manual pressure cook for 5 to 8 minutes (you may have to play with the time based off your machine). When the time is done, allow the pot to naturally release steam for 5 minutes and then quick release any remaining pressure. Carefully open the pot and remove the eggs (the trivet will be hot - so you may want to use silicone ovenmitts). Place the eggs in a large bowl of iced water and let them cool for 5-10 minutes. You can eat them right away or store them in the fridge for up to 1 week.
3 members of the family can eat hen eggs, whereas two of us can only eat duck eggs (by the way, this was affirmed in my 5Strands Food Intolerance Test! I was eagerly surprised and it confirmed my belief in the assessment). By eating just one boiled egg you are gaining the benefits of both lean protein (from the white) and healthy fat (from the yolk).
2. Aloha Bars
I discovered these delicious organic, Vegan, gluten free bars just this year. I currently have in my pantry raspberry white chocolate, chocolate caramel pecan, and peppermint white chocolate. Each bar contains 14 g of plant-based protein and only 2 to 4 grams of added sugar. I often eat mine at about 10:30 AM for a nice pick-me-up. If you have a sweet tooth - this will help you substitute the naughty (i.e. candy, cookies, sugary soda) with the nice . . . you won’t feel cheated! These are SO YUMMY. If you want to give them a try, here’s a 20% off coupon on your first order. I hope you love them as much as I do!
3. NurishID Protein Balls
I make these in large batches for the whole family. Again, if you’re looking for a healthy protein-packed sweet tooth fix this might be your jam! You can make them with our NurishID Shakes in decadent flavors like Brownie Batter (if mixed with all-natural peanut butter think Reese’s PB Cup!), Vanilla Ice Cream (Vegan), Pumpkin Spike or Vanilla Cookie. What I love about these shakes is the added benefits of micronutrients (like beet, kale and carrot), superfoods (like chia seed and flax seed powders) and adaptogenic mushrooms (like shiitake, Lion’s Mane and Cordyceps) that are all interwoven into the ingredient blend - but cannot be detected by taste.
You can shop here to get $10 off your first order.
Here’s the recipe I use:
Combine 2 scoops NurishID shake, 1 cup rolled oats (I use gluten free), 1/3 cup honey and 1 cup all-natural nut butter in a bowl. Use your hands to integrate the ingredients fully and then roll into 2” balls (think about the size and shape of a meatball!). I like to store them in the freezer and then pack them in lunch bags. They will thaw out yet remain cold.
I hope you enjoy these yummy treats! Remember, living healthfully means living free from the fear of food. Eating less does not always equal eating well. Eating snacks between small meals can help to boost metabolism, satiate the body, increase energy and aide digestion. Whether you are seeking wellness, fat loss or fitness goals, healthy snacking is vital. If you are needing more personalized guidance, we would be delighted to meet you via a free virtual consultation.