exotic snack

I know that when it comes to nuts, raw is best. But, it can get boring. Despite popular belief, nuts are not a great source of protein. A good source of healthy fat yes, protein...no. The great thing about nuts is that you can have the correct portion size and feel satisfied until your next meal. When great flavors are added into the mix, it can excite your taste buds. When it comes to flavored nuts, be mindful of the amount and type of ingredients.

Yesterday I was shopping at Costco and found Sahale Snacks Nut Blend: Pomegranate Pistachios with Almonds, Cherries, and Black Pepper. Sounds interesting right? This nut blend is delicious and a little goes a long way! You should try them.

Nutrient Profile (1/4 cup):
160 calories
10 grams fat (good fat)
3 grams fiber
7 grams sugar (some coming from the dried fruit {natural} some coming from added sugar {organic evaporated cane juice, organic tapioca syrup, brown sugar, fruit juice})
5 grams protein

Don't forget to enter the giveaway!

Chocolate Fix

I'm loving these lately. They are the perfect chocolate fix. My 22 month-old even loves them.

24 nuts gives you 160 calories, 13 grams of healthy fat and 5 grams of protein.

They are slightly sweet, but not too sweet. One serving does contain about 4 grams of sugar... not too bad.

These nuts will curb any sweet craving!

Salsa!

I find chips and salsa to be irresistible. Salsa goes well with chips, tacos, and fajitas. It also is a great salad, baked potato, and scrambled eggs topper. 

The two key components to a really good salsa are:

1. Farm-fresh, in-season produce (tomatoes do not taste good in January)

2. A really sharp knife

You can make salsa with any seasonal produce, mine consisted of:

4 heirloom tomatoes (red, orange, yellow)

2 peppers, deseeded (Anaheim chili, Serrano)

1/2 red onion

1/2 bunch cilantro

Zest and juice of two limes

Salt to taste

Dice all ingredients very finely and enjoy!

Sugar Part 2

In my previous post I asked you which is the better option when it comes to a snack, a 100 Grand bar or a packet of Skittles. Thanks for those who played, I know the anticipation is killing you.

Here are the nutrition facts if you want to change your answer:

Skittles: 170 calories, 2 grams fat, 1.5 grams saturated fat, 32 grams of sugar

100 Grand: 180 calories, 8 grams fat, 5 grams saturated fat, 21 grams of sugar

So, if you were dying for a sweet snack and you had to choose between these two (no, I am not advocating a diet rich in candy...but we are all human) the 100 Grand would win.

Here is why:

Fat slows down the absorption of sugar in the bloodstream. Eating pure sugar sends a surge of sugar into your body and therefore spikes your insulin levels. If you metabolize sugar normally, once the sugar enters your cells you would experience a really high level of energy and then crash. Fat (and protein) keeps your insulin levels nice and steady. The fat in the 100 Grand bar will also keep you feeling fuller longer and will satisfy you. You will still be hungry after eating a packet of Skittles. The only exception to this rule (in my opinion) would be if you have just completed an intense endurance exercise lasting more than an hour. In that case, you actually do want quick absorbing simple sugars. That's why you may see marathon runners eating Swedish Fish when then race.

Ever since the low-fat diet craze, fat has received a bad rap. Saturated fat is terrible for our hearts because it elevates cholesterol levels in our bodies. Therefore, we should limit our saturated fat intake to less than 10% of our total fat intake (about 30% of our total calories).

Sugar is also bad for our hearts because...

I am not one for long posts, this is already long enough. I will continue with part 3 of our sugar discussion later on. So, stay tuned! I know, I know how will you survive this suspense?!

Let's talk sugar

Let's pretend that you are starving. You have two options for a snack

this...

or, this...

Which option is better, which option is worse?

Why?

Are you a candy person or a chocolate person?

Honestly, that doesn't matter with this question. I am asking which is the better choice.

Comment below. I tell what I think about the matter later on.

Also, did you see the play food? Win some for your little one. Get your friends to follow Bite Rite! Click on the picture on the right.

Protein Packed

{1/2 cup low fat cottage cheese mixed with 1-2 TBSP of dill seasoning. Nitrite-free deli meat, peeled organic carrots, and sliced cucumber}

This is my favorite lunch/snack lately. It is packed with protein so it keeps you going for a long time.

There is so much variety. You can dip, scoop, layer, or top any combination of the four foods.

Enjoy!

This would look so pretty in a bento lunch box!

Click here to get one for FREE!

After School Snack

My three-year-old LOVES butter crackers {blast preschool}. Whilst we were enjoying an afternoon snack together {not involving Keebler's butter crackers/Ritz} he insisted that he needed butter spread on top. What? Who does that? I asked him where he learned to spread butter on his {butter crackers} he said, "At preschool." {I guess they didn't take into consideration my "ABC Healthy Snack Ideas".}

I found these at the grocery store.

Now these are by no means a super food, but I do feel better about them than the conventional type. My son helped me assemble some tiny PB&J cracker sandwiches. I think it makes a pretty decent after school snack.

Anytime you involve your kiddos in the preparation, they feel oh so special. Plus, they get to lick the utensils.

One Healthy Snack...

Can also be a diet disaster!!

So what is it? In the December 2009 issue of Nutrition Action Health Letter, The Center For Science in the Public Interest devotes it's cover article to movie theater popcorn.

Before we get into the jaw-dropping facts, I want to say that I love popcorn. Actually, it can be a very healthy snack that can satisfy any salt craving.

The popcorn board says, "Did you know that popcorn is among the healthiest and tastiest snacks around? It's a whole grain food that's low in calories and fat and it's a complex carbohydrate."

Well...of course they are going to say that! They're the Popcorn Board. But, unlike the Corn Refiner's Association who states that, "High Fructose corn syrup is 'natural' because it's made from corn and like sugar, is fine in moderation." (Um hello...American's don't consume ANYTHING in moderation!!!) - The Popcorn Board has their facts straight.

• Corn IS a whole grain...therefore, it's high in fiber
• Popcorn itself IS low in fat and calories (2 cups is about 80 calories)
• Popcorn IS a healthy and tasty snack

However, all these BENEFITS can be undone if you get your popcorn at the movie theater. Here's why...

• Most theaters pop their corn in coconut oil or other hydrogenated oils. Both, are directly linked to heart disease. Cinemark does use a non-hydrogenated oil, a step in the right direction.
• At Cinemark, 1 TBS of butter topping adds 130 calories, 9 grams of saturated fat, and 0.4 grams of trans fat (the American Heart Association recommends no more than 2 grams of trans fat per day...not very much!)
• At Cinemark, just a small popcorn (which some consume alone) gives you 420 calories and 690 mg of sodium.
• At Cinemark, a large (17 cups) provides 910 calories and 1,500 mg of sodium (thats a days worth for some people.) If a snack should be between 200 and 400 calories, this isn't a good one.

I'm sure you knew that the movie theaters aren't known for providing healthy snacks, but it's always eye-opening to see the info. This isn't even including the oversized sodas and giant candy boxes.

If you have to snack during the movie, do your best to sneak in some snacks. Obviously, your own air-popped popcorn is your best bet, but here are some of my favorite brands of the microwave kind...

If you can get to Trader Joes...yum, do they have a great popcorn. Whole Foods has some good brands too. If you want to make your own air-popped popcorn, try this...it's tasty!

- Drizzle plain popcorn with 1 TBS extra virgin olive oil, 1 TBS freshly grated Parmesan cheese, and a dash of salt and pepper.