Healthy Snacks

The simple fact that you are "on a diet" is enough to send your brain into overdrive and you suddenly start craving things you probably wouldn't eat or highly calorific foods.  Some people who have never snacked suddenly find the need to be eating constantly.

This is because a sudden change in habits means we are forced outside of our comfort zone and our subconscious decide it wants back into the comfort zone.  Many people find they become quite anxious while on a diet.

So, if you are desperate to lose a few pounds for the summer season, or you KNOW you need to overhaul your diet to be healthier, then here are a few healthy snacking tips you might find tasty, and satisfying without losing control of your diet.

Cottage Cheese:

This a favorite of mine, high in protein and low in calories; just 163 calories per cup with about 70% protein.  Cottage cheese is also a good source of calcium, vitamin B12 and riboflavin (B2).  The high protein content will keep you feeling fuller for longer.  More than a snack, I quite often have a pot of cottage cheese for breakfast.

Olives:

Many mistake this mediterranean staple as being fattening, but it is surprisingly low in calories but also contain oleic acid which is linked to many health benefits such as improved heart health and reduced inflammation in the body.  You can have a few as snack, without having to worry.

Hot Drinks:

Having a hot cup of coffee, tea or even broth, is an easy way to stop hunger pangs.  Warm liquid gives a comforting and full feeling in the stomach which can lead you to feel satiated and relaxed.  Broth or even miso soup are good options with healthy fiber, protein and beneficial plant compounds it isn't just a warm feeling but they are actually a good source of vitamins and minerals.

Fresh Fruit:

If it's something sweet you are craving then fruit is your best option.  Fruit is sweet... especially if it's tropical BUT don't juice it.  Eat the whole fruit.  Fruit has a lot of beneficial fiber that stops the sugar being absorbed too quickly and causing a spike in blood sugar levels.  The fiber means  the sugar is released more slowly over a longer period of time.  It will also give you lots of vitamins!  Tropical fruits are very high in sugar so be careful.

A part from tropical fruit, berries are a better choice if you are trying to lose weight.  Berries are sweet but lower if calories while staying high in fiber, they are also packed full of vitamins and minerals.  They are high in antioxidants and it is thought they have good anti-inflammatory powers.

Dark Chocolate:

Still on the sweet kick?  Many of my clients say they crave just a little something sweet - usually in the evenings before going to bed.  If you are capable of not eating the whole bar, then I suggest an ounce of dark chocolate, preferably at least 70% cocoa.  It may not me as good as your milk chocolate caramel deluxe bar but dark chocolate is a good source of antioxidants and helps reduce your risk of heart disease.  BUT just an ounce or two.

Greek Yogurt:

If you are want something with a really indulgent feel then Greek yogurt is your answer.  Its creamy texture makes it a delicious snack which is also full of protein and contains less sugar than a regular yogurt.  Greek yogurt also has lots of beneficial bacteria to help with your gut health and lots of B vitamins.

Hummus:

Mediterranean delight made from chickpeas, tahini, garlic and olive oil.  More than a snack you can make this into a meal!  Cut up some fresh vegetables; celery, red and yellow peppers and carrots into sticks and dip in the hummus.  This is heart healthy and will also help increase your vegetable intake.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Eat your way to amazing skin

I don't care how old you are.  If you learn to look after your skin from an early age, it will benefit you all your life.

And no, I don't just mean which creams, cleansers and tonics you should be using.  I'm talking from the inside out.  You see, it may not be visible, but the inside is just as important as the outside.  You've all heard of collagen - the main structural protein of the various connective tissues that gives our skin its firmness.  However, as we get older the production of collagen decreases especially after the age of 35, and wrinkles start to appear and things start... sagging.

However, there are certain foods that you can incorporate into your diet that will give your collagen production a boost:

1.  VEGETABLES:  Love your veggies and they will love you.  The more colorful the better.  The red vegetables such as beets, tomatoes and red peppers are full of lycopene which protects against sun damage and boosts collagen.  Dark leafy greens such as kale or spinach are packed with antioxidants that protect against the free radicals that attack collagen.  Orange vegetables such as carrots and sweet potatoes are high in vitamin A, which restores damaged collagen.

I quite often snack on red or yellow pepper sticks and sweet potatoes are better for you than normal potatoes as they have more vitamins and minerals and less calories.

2.  GARLIC:  Yes well, even though there is a certain "danger" to eating too much garlic (people might not want to get too close during a conversation), garlic is actually very high in lipoic acid and taurine, which rebuild damaged collagen.  It is also high in sulfur which is an essential part of the collagen production process.

3.  BERRIES:  Strawberries, raspberries, blackberries and blueberries to name just a few.  Berries are bursting with antioxidants that protect against the free radicals that damage the skin, berries also boost collagen production.

A bowl of berries for breakfast is a great way to start the day, or as a snack between meals - but ditch the cream and sugar, you really don't need them.

4.  BONE BROTH:  Just what grandma used to make when you weren't feeling well.  Now this may not sound very appetizing but bone broth is actually cooked collagen.  Eating broth is a great way to restore collagen in your skin and smooth out any wrinkles.  Also the gelatin derived from the collagen in bone broth has the added advantage of healing your digestive tract which will prevent inflammation and aging skin.

5.  FISH AND LEAN, GRASS-FED MEAT:  Fatty fish such as mackerel, salmon and tuna and grass-fed meat are very high in Omega-3 fatty acids.  They protect the fatty membrane around skin cells.  The omega-3s plump up the cells, making them bouncy and full which gives skin a more youthful glow.  These foods provide essential amino acids and reduce inflammation which will keep your skin firm and elastic.


I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com