Five Healthy ON THE GO Snacks

When you are on the go day in day out having the time to make healthy food can be difficult. Protein bars and shakes and meal replacement drinks become the 'healthy’ alternative but soon enough the diet consists of these replacement items instead of eating real whole foods that are loaded with nutrition and fiber. Thanks to clever marketing we don’t see these shakes and bars as such a bad thing.

Some of these products are so dense and high in calories. Packed with ‘healthy’ things like nuts and dates...one bar has as many calories as a giant salad with some chicken but with loads more sugar.

Meal replacements such as shakes add another issue that is, when you drink your meals it prevents your stomach from signaling to your brain that you have actually eaten thus being more inclined to snack throughout the rest of the day. The process of chewing your food is very important since it prepares your stomach for digestion. Actual food that has bulk like fibrous salads takes longer to eat via chewing and longer to digest so it keeps you feeling fuller for longer. Drinks will go straight through and leave you hungry in 20 minutes. What’s the use of having a small yet calorie-packed bar or a shake (most likely filled with additives anyway) to lose weight when you’ll be hungry again right away?

Don’t get sucked into the marketing mania and think that by consuming bars and drinks you are being healthy and on track to lose weight. It’s exactly the opposite. If you want to be healthy, fill yourself up with loads of fresh raw whole foods such as fruits, vegetables that contain enzymes, fiber, and phytochemicals. Eat protein from a whole source such as eggs and fish rather than whey or soy isolates that are made in a lab. Avoid the condensed ‘health’ bars that are loaded with calories even though they may be ‘naturally sweetened.’ None of them will keep you full for long.

Here are some snack suggestions that I enjoy every day that is easy to take with you when you are on the go. They are made with real, whole foods that give you the nutrients that your body needs for optimal health:

Snack 1. Egg muffins 

Snack 2. Hard-boiled eggs and fruit

Snack 3. Canned salmon or tuna wrap 

Snack 4. Raw nuts and fruit

Snack 5. Greek yogurt (unsweetened) and fruit.

Egg muffins are one of my favorite snacks because they contain protein. It's actually hard to find protein-packed snacks that you can take with you when you are on the go. I personally have two muffins with a piece of fruit such as an apple for my mid-morning snack and it keeps me feeling great until lunchtime.  Give these a try!

Tomato, Mushroom & Spinach Egg Muffins (Serves 6, makes 12 muffins)

- 4 eggs

- 4 egg whites

- 1/2 cup organic unsweetened greek yogurt or almond milk

- 1 cup of chopped mushrooms

- 1 cup of chopped spinach.

- 1 cup of chopped tomato

Preheat oven to 385 degrees F. Add eggs, egg whites, and yogurt/almond milk and beat thoroughly. Add chopped vegetables to egg mixture and season with salt and pepper. Pour into muffin trays 2/3rds of the way to allow for room to rise. Bake for 20 minutes.