Breastfeeding moms take note: a serving of
healthy nut or seed butter is filling and nutritious, plus easy to snack on while you cradle your baby.
Not exact matches
Men 2 scoops of protein powder 1 - 2 cups of vegetables (like spinach, which doesn't affect the taste) 2 handfuls of fruit (fresh
or frozen) 2 tablespoons of
healthy fat (a
nut butter or seed for example) Mixer (almond milk, regular milk, water — your choice)
I avoid processed fats, like margarine
or canola oil, but whole fats from olives, avocados, coconuts,
seeds,
nuts, and humanely raised animals (
butter, lard, suet, schmaltz) are a necessary part of the diet, and lead to feeling full in ways that allow people to cut down on sugar (which is less
healthy, as you say).
Instead, I gravitate towards lighter fare such as salads, lightly cooked soups, oat porridge, green and superfood smoothies, fruit, raw vegetables, small amounts of
healthy fats (peanut
butter, olives, coconut, raw almond
butter, raw
nuts and
seeds, etc.), and more raw entrees along with steamed vegetables
or the occasional roasted vegetable, legume and grain dish.
Choosing a
nut or seed butter as a
healthy snack along with a delicious carbohydrate, like apple slices
or whole grain toast, will satisfy cravings and keep your hangry outbreaks at bay.
Banish the processed food snacks and have them enjoy a bit of
nut or seed butter on toast
or wedges of fruit
or veggies as a quick and
healthy alternative.
The way you feel after you enjoy a
healthy meal with protein and vitamins will likely prompt you reach for a jar of
seed or nut butter next time.
What is the
healthiest of the
seed butters or organic
nut butters like almond
butter?
Certain brands sell peanut
butter with lower aflatoxin levels, yet since there are
healthier seed and
nut butter options, like sunflower
seed butter or almond
butter, it's best to find a use for these.
If you listen and respond with a
healthy snack (
butter, protein fats, like
nut and
seed butters,
or eggs), your body will be less taxed and feel supported.
For example: Dinner = 1x serving whole grain, 1x serving protein (no red meat), 3x serving of veggies -
or - Breakfast Smoothie = 2 cups leafy greens, 1 cup
nut milk, 1 cup fruit, 1 tablespoon
healthy fat (coconut oil,
nut butter), 1 tablespoon fiber (hemp, flax,
or chia
seeds)
It's worth repeating that we are only talking about
healthy fats which can be found in olive
or coconut oil, avocados, almond
butter,
seeds,
nuts, flaxseed oil etc..
Cut out (
or reduce) the processed and packaged food in your diet, and load your body up on whole foods such as vegetables, greens, low sugar fruit,
healthy fats (like avocado and coconut oil), lean protein, and raw
nuts,
butters, and
seeds.
Avocados,
seeds,
nuts, fatty fish, olive
or coconut oil, you will need some to get rid of those love handles and one way to do it is to substitute oils for
butter and your soft cheese for a hearty but
healthier hard cheese.
I keep plenty of
healthy snacks on hand like hummus and
nut and
seed crackers, apples and raw almond
butter, kombucha,
or an elixir with coconut
butter and adaptogens like chaga
or maca.
The Fab 4 Formula is simple: protein (20g minimum, from protein powder, collagen powder,
or Greek yogurt) + fiber (10g minimum, from chia
seeds or flaxseeds) + 1 tablespoon of
healthy fat (like
nut butter,
or avocado) + handful of greens (like spinach
or arugula) + 1/4 cup fruit (optional, but optimally low - sugar berries) + superfoods (optional; this is where cacao
or adaptogens would come in) + liquid (water is fine, but
nut milks are also great).
The fats can be
nuts,
seeds, olive oil, avocados, avocado oil, pastured lard
or bacon, grass - fed
butter, MCT oil,
or a condiment like a
healthy mayo made from these.
Health - conscious food shoppers are also making the swap for seemingly
healthier nut butters made with almonds, cashews,
or sunflower
seeds.
Some of the pantry staples that I always try to keep on hand are: oats, brown rice and /
or quinoa, whole grain pasta, whole grain crackers, canned diced tomatoes, canned beans, chicken
or vegetable broth, sustainably caught canned tuna, raw
nuts and
seeds,
nut butter,
healthier snack bars, and good quality dark chocolate.
Men 2 scoops of protein powder 1 - 2 cups of vegetables (like spinach, which doesn't affect the taste) 2 handfuls of fruit (fresh
or frozen) 2 tablespoons of
healthy fat (a
nut butter or seed for example) Mixer (almond milk, regular milk, water — your choice)
Don't neglect an ample
healthy fat intake from
nuts,
seeds,
nut butters, organic free - range whole eggs, wild fish and /
or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance).
Instead, I gravitate towards lighter fare such as salads, lightly cooked soups, oat porridge, green and superfood smoothies, fruit, raw vegetables, small amounts of
healthy fats (peanut
butter, olives, coconut, raw almond
butter, raw
nuts and
seeds, etc.), and more raw entrees along with steamed vegetables
or the occasional roasted vegetable, legume and grain dish.
Add more
healthy fat (coconut - LOL, avocado,
nuts,
seeds, olive oil, real mayonnaise
or butter) to the carbohydrate so that your body can feel full (
or will eventually trigger satiety if the signal is getting lost due to inflammation damage).
Healthy fats from avocados,
nuts and
seeds,
nut butter,
or fatty fish help fight free radicals; lentils help boost production of the feel - good hormone serotonin; beets can increase happiness with a hefty does of folate; and flax
seeds are rich in depression - fighting omega - 3s.
It's so easy to swap out simple ingredients like almond milk for cows milk, coconut oil for
butter, coconut sugar
or dates for white sugar, and try adding in some
nuts and
seeds to make»em a little
healthier!
Gear your fat intake around the
healthy oils (extra virgin olive oil, macadamia
nut oil, coconut oil, etc.),
nuts (almonds, walnuts, cashews, etc.), omega - 3's (fatty fish like salmon, halibut,
or supplements), and other great sources of fat such as avocados,
nut butters, trace saturated fat from grass - fed animal protein, and flax and
seeds.
Try eating more calorie dense
healthy fats such as
nuts,
seeds, avocado,
or peanut
butter.