Healthy Habits: Get Snackin'

For this edition of Healthy Habits, I thought I would highlight a question I get a lot: What do I eat for snacks? My snacking habits might be a bit of a mystery to you all because I mostly just post meals (and smoothies, of course). My snacks are more spontaneous creations (read: I'm too hungry to make it look pretty for the camera), plus they can be repetitive, so I choose not to post them very often. Nonetheless, I am an avid snacker, and I have developed a few guidelines for smart snacking.

A lot of people the misconception that snacking is "bad." Not so. Eating between meals is an excellent way to keep your energy levels up and to keep your metabolism chugging. For me, it is also a great strategy to fill in nutritional gaps within my diet; food groups that I don't often incorporate into meals can easily become part of a balanced snack. A final advantage of snacking is that it fits easily into a fast-paced schedule. That is, if you're running short on time, you likely don't have time to sit down to a 5-course meal, but you might have a few minutes to spare on a snack.

Although I consume multiple snacks per day, most people seem to be most interested in keeping those mid-afternoon munchies at bay. Thus, I will focus on the ever-popular afternoon nibbles. My basic formula is:

healthy fat + calcium source (dairy/non-dairy/dairy alternative) + fruit or whole grains

This pattern works for me because:
1) I often lack dairy in my meals, so snacktime is a great occasion to balance out my diet and ensure that I am getting adequate calcium
2) The combination of protein, fat, and healthful carbs (i.e., fiber) keeps me full for a few hours until I am ready to prepare dinner.
3) There are myriad combinations of these food groups! Keeping it interesting is simple.

Speaking of possible snack combinations, here are a few of my favorites:

At Home or In the Office options
-Plain yogurt with nuts and dried fruit
-Greek yogurt with a crumbled snack bar (such as Clif Z or Mini Clif) and nuts

-Whole grain crackers and cheese, pistachios
-Cottage cheese with ground flax and dried fruit
-Pumpkin Bread in a bowl: plain yogurt with nuts (walnuts recommended), raisins, pumpkin, and cinnamon

On the Go options
-String cheese, small baggie of GORP (Good Ol' Raisins and Peanuts)
-Larabar or Jocolat bar with a to-go carton of soymilk/milk such as Soy on the Go

-Pretzel sticks with a PB packet (such as Justin's) and a piece of fruit

-Apple or banana with nut butter (if using almond butter, it contains calcium AND healthy fat)
-Trail mix: simply combine your favorite cereal with nuts, dried fruit, and your favorite mix-ins (chocolate chips, anyone?)

Here are a few other examples from the past:

This list is in no way comprehensive but rather a mere sampling of what I like and what works for my current schedule.

I hope that demystifies my snacking style for some of you, and I also hope you all find it useful. Happy snacking:)

The Vagabond Mailbox

**Thanks to everyone for your kind words of support and wisdom in response to my last post. That stress fest is officially over!**

After the gym today, I decided to go check my mailbox. I am heading down the hallway, on auto-pilot, turning at the third corner on the left where my mailbox is--or is it? This is definitely the area where my mailbox was last year, except now the numbers are all significantly different. How does that happen?! After wandering around for a few minutes and scanning rows upon rows of numbers, I finally found that elusive 97844. Alas, it was empty.

Despite my mailbox being empty, I did receive not one but two packages today. Score! The first was a box from Amazon--I had a $25 gift certificate just itching to be spent. Here's the loot (don't laugh!): HempShake, berry pomegranate flavor, two big tubs of ground flax seed, and a bottle of Primal Elements Grapefruit Body Wash.

In case you're curious, here's a little quote I liked from the Primal Elements website:
"The folks at Primal Elements make their soap from pure vegetable glycerin, creating scents (and looks) that Dial only dreams of." GQ Magazine, December 2002. Hemp, flax, vegetable glycerin. Yes, these are the types of things that excite me.
The second package came as a surprise. My aunt has been e-mailing me for the past few weeks about what I want for Christmas (she usually sends the gifts before October 1!), so I told her a new blender for my apartment might be nice. That's exactly what I got! It's even red, to match the rest of my kitchenware. I'll still use my MB for food processing, but I think my smoothie time has just entered a new era.
Onto the food:

Monday
I'm really getting into this chocolate + fruit thing. I'm still not so sure I would like orange + chocolate. Anyway, this was another chocolate-strawberry concoction--those are whole grain graham crackers taking a dip in the deliciousness.
Tuesday
If you've ever frequented Dairy Queen, you've probably heard of the Peanut Buster Parfait. My Granddaddy used to get it every time we went (he's the one married to my dietitian grandmother--go figure!). I decided to make a healthful breakfast version with PB Puffins, slice bananas, organic plain yogurt, and roasted peanuts. Definitely spawned a food fugue.
For a pre-run snack I packed a string cheese and a whole wheat mini bagel with blackberry jam. The combination of the soft bagel and the jelly reminded me of a jelly doughnut--I think that's demonstrative of how long it's been since I had a jelly doughnut...While tasty, this was not a stellar snack before exercise. Someday I'll get this exercise fueling thing right.
Lunch was another salad bar special: mixed greens, steamed broccoli, snap peas, 'shrooms, and sliced olives. When I got home, I added cubed tofu, chickpeas, and an agave-mustard dressing. I hate to think how far those strawberries traveled to get to my plate, but they were surprisingly tasty.
For dinner, I threw together a simple lentil salad: lentils, cherry tomatoes, green bell pepper, grated garlic, dill weed, and red wine vinegar. I served it with pita and a salad. I had cottage cheese with crunchy PB for dessert--not a combo I will repeat. The salt from the PB and the cottage cheese seemed to compete--not enough sweet!
Last night's smoothie was a chocolate-blueberry rendition. I wish I had had some cocoa on hand.
Wednesday
Return of the agave-tahini toast! This time I topped the toast with sliced Ginger Gold apples. I washed it down with a cup of almond milk.
I dug into my bar stash again today for pre-run eats: TJ's Fig Bar, plus a few peanuts.
After my post office meandering, I returned home to make a mountain meal: corn and tofu cooked in chili powder and ground red pepper, topped with salsa and mashed avocado.
Using my new flax, I made a snack of Key Lime Pie yogurt and ground flax. At last, I have a way to get my omega 3s again! PS Has anyone ever noticed that the Stonyfield cow has a different "look" for every flavor? The French Vanilla cow sports a dashing beret, while this one tucks a flower behind her ear. Cute.
For dinner, I decided to bring back my lentil bolognese from last year's dorm days. I added basil, oregano, and fresh garlic to a jarred pasta sauce. Salad, broccoli, and almonds filled me up nicely.
That does it for now...be back soon!

End of Summer Blues

As of today, I have a week until I head back to Durham. While I am excited to see my friends and be back on campus, I am always a little reluctant to leave behind the comforts of home. I can say so-long to my relaxed schedule, fully-stocked pantry, and afternoon excursions with Mom. Returning to school means returning to reality and to life as a (semi) adult. Wah.

As a result of my dwindling summer, I have decided to make the most of my access to a full-size kitchen. Check out what I've been whipping up these past few days...

Wednesday
I haven't shared a snack with you all in a while, so I thought I would post one of my favorites: whole grain graham crackers dipped in strawberry yogurt. Yum.
I had some of that split pea soup to use up, but I was really not in the mood for soup again (plus I just can't stand eating the same thing twice in a row). Soo, I made shepherd's pie! I combine the leftover soup with mushrooms, a few tablespoons of TVP, sage, thyme, and garlic. After letting it cook down for a few minutes, I plopped it into a mini casserole dish and topped it with mashed potatoes and parsley for garnish. For dessert I had a piece of toast with Sunbutter.
For my shake, I used another frozen banana. So it was heavenly, of course.
Thursday
Another beer mug smoothie! The drinking receptacle makes all the difference. Anyway, this one had pineapple, almond milk, wheat germ and shredded coconut. I also had a small bowl of GoLean with cashews.
I was still jonesin' for scrambled tofu after my failed attempt a few days ago, so I made it again. This time, I covered the tofu in Smoky Avocado Sauce from ED&BV, and I added some chili powder for some kick. Avocados make pretty much anything edible. I also had some toasted corn tortillas, fresh cherries, and a simple spinach salad.
For dinner, my mom had asked me to prepare some ratatouille for her and my dad to enjoy after they returned from a wine and cheese party. I had to sample my own cooking, of course, so I had a big bowl of that with an Ezekiel pita and a salad (with walnuts). I also had an Oikos yogurt to satisfy my insistent sweet tooth.
The smoothie last night was not so good. Those darn blackberry seeds really detract from my enjoyment of the smoothie.
Friday
I had a doctor's appointment this morning, but I got up early, just so I could fit in my workout and a big bowl of stovetop oats. This morning's mound of goodness included whipped banana, blueberry flax (from Trader Joe's), wheat germ, and pumpkin flax granola. Yep. This spurred a food fugue.
I was kinda wiped after my doctor's appointment (note to self: two Benadryl capsules is too many). So, I was not especially in the mood to cook. I made a simple almond butter and jelly sandwich. I found this Tree of Life jar in the back of the fridge--I am definitely a strawberry girl when it comes to PB&J, none of that grape nonsense for me. What's your favorite way to enjoy a nut butter sandwich? Anyway, I wasn't all that hungry, so I just had some (perfectly ripe) honeydew and a spinach salad for my side dishes.

A long nap seemed to cure me of my grogginess, so I made a dinner that actually requires a recipe: Orange Sesame Tofu from ED&BV. I remembered to cut back on the maple syrup this time, so I enjoyed it much more this time around. I also had a salad with cashews and a mound of veggies. My sweet tooth beckoned again, so I finished off the meal with whole grain graham crackers, almond milk, and a few white chocolate chunks.
Olympic track and field is on...be back Monday.