Healthy Snacks?

There was some talk this week at our healthy nutrition class about 'what are healthy snacks'? My views on this have certainly changed over the years because I try to view a snack like i would all other meals - making choices from nutrient dense foods that will fuel my body and get me the fuel I need to get through until my next meal (stable energy, stable blood sugar levels, stable mood). I know this sounds boring, but it's out of necessity! Keeping up with 3 kids, exercise and several 'jobs' keeps me motivated to feel at my best (most) of the time.

Here is a picture of a popular mid-morning 'snack' at my house when I'm home with my 3 year old. You've got your healthy fats in the avocado, some protein in the eggs and a side of veggies to fill me up. A little drizzle of balsamic, some olive oil and sea salt. Simple. My daughter loves it. When I'm at work I usually have a container of greens with a protein like chicken, turkey muffins, tuna or black beans. Sometimes I snack on leftovers from dinner, but I try to top it up with more greens. I always try to have some kind of baked good in the freezer - usually a paleo loaf or muffin of some kind, so on occasion I will grab a slice of lemon walnut loaf (see Janet Jacks book Discover the Power of Foods) pumpkin loaf and slather on some almond butter as a snack - depends what I'm craving.

When I think of the popular 'snack' foods like granola bars (pre-packaged), fruit yogurts, muffins (commercially prepared) or cookies I just see 'sugar bombs' - they will lead to huge spikes in blood sugar followed by a rapid drop leaving you feeling unsatisfied, tired, and craving more of the same! This creates a vicious cycle of cravings, overeating and sugar addiction.


I really encourage people to think about veggies and how to incorporate them into their snacks, otherwise it becomes a challenge to fit in the recommended amount (10 servings) throughout the day! Toss some into a smoothie, serve some sauteed greens on the side of your eggs, add them into your soups and sauces, or have them fresh in a salad. Get creative! The other thing to think about is protein - try to include it in your snacks to provide you to sustainable energy!
Happy Snacking!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

We've got Jerky!

My dehydrator has been going non-stop, but the biggest surprise of all during my experimentation is that beef jerky has become the #1 hit in our household (a 'game changer' as my husband says!). Why am I so excited about this? Is jerky even healthy? Let me answer these questions!
No, usually the store bought jerky is preserved with tonnes of sodium, nitrates, flavorings etc. When you make it yourself, you choose the quality of meat (lean works best, farm-raised etc) and the seasonings (I make my own blend of garlic powder, chili powder, sea salt, brown sugar and I use it as a dry rub, marinating overnight).
Why is this such a wonderful snack? For those of you watching your sugar (ie. fruit, grains, baked goods) consumption, this is a wonderful paleo snack that provided lots of protein, iron and minerals without affecting blood sugar. For children, it supports their tissue and brain development - although keep in mind that young children only require about half the protein (but more healthy fats) than adults - this increases if your child is in sports. Dried meat has been around for centuries as a healthy and convenient way to get protein, so adding it to your snack options is a wonderful idea for those of you on the go! Enjoy!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Peanut Flour Goodies! High protein cookie and smoothies.

I have been having a lot of fun in the kitchen with some of the goodies I recently ordered online (I will post my source in an upcoming blog). I love playing around with new naturopathic ingredients! To start, I want to share with you my recipes with High Protein Peanut Flour. This product is basically peanuts that had the fat content roasted off and therefore is a high protein nutrient boost that can be used in the place of flour (cookies, bars), to make your own peanut butter (just add 1-2 Tbsp water to 1 Tbsp peanut flour) or into smoothies (1/4 cup has 16g of protein!!). This stuff tastes great, and I love that it is a great alternative for grains in paleo recipes!
This weekend I made the kids a smoothie:
1 banana
2 Tbsp Cocoa Cardio (More info on this in my next post!)
4 Tbsp Peanut Flour
2 cups Coconut Almond Milk (I love this stuff - comes in a 2 pack at costco, just the right sweetness for smoothies and baking!)

Blend it all up and drink! Tasted a lot like chocolate milk to be honest, and it wasn't overly peanut-y

Next I made these amazing high protein Peanut Butter cookies - great for an afternoon snack or post-workout. Paleo approved and kid approved!

Mix the following in a bowl:
3/4 cup peanut butter
1/2 cup peanut flour
1/4 cup ground flax
1 tsp vanilla

1 tsp baking soda
1/2 tsp salt
1/3 cup honey or agave or maple syrup (sweeten to your preference)
1 egg (this is optional - the flax will bind it if you add a little water or milk alternative)

the dough is pretty firm. Roll into 1 inch balls and flatten on a baking sheet. Bake at 350 for 10-12 min.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Cinnamon Buns

I recently came across a cinnamon bun recipe in a magazine, and tailored it to up the fiber. These came out great, and were even gobbled up by my husband who supposedly 'doesn't like cinnamon buns'. Kids LOVED them, and they are low in sugar, so they make a great snack. You can even play around with the type of flour you use - next time i'll try spelt and buckwheat I think. These are great to have on a cold day!

Cinnamon Buns

Dough:
2.5 cups Whole Wheat flour
1 cup whole oats
¼ cup ground flax seeds
1 TBSP baking powder
½ tsp salt
¼ cup brown sugar
½ cup cold butter
1 tsp cinnamon
1 cup almond milk (or other milk alternative)

Filling:
¼ cup brown sugar
4 TBSP melted butter
1 tsp cinnamon
1 cup raisins or mix of chopped dried fruit
½ cup chopped pecans (optional)

Mix dry ingredients together. Cut in cold butter until crumbly. Add milk (may need to add a few more TBSP. if it’s too dry). Transfer to floured surface. Knead with floured hands gently until it’s pliable. With a floured rolling pin (or hands) work into a 10x16 inch rectangle. Spread the topping over entire surface except a 1 inch border along the length. Roll into a long log, sealing the seam. With serrated knife cut into 1 inch rolls. Transfer each roll (lay flat) to a buttered 8 inch square pan. Bake at 400 for 40 min.

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!