Tagged "healthy snacks"

Chocolate Peanut Butter Protein Balls Recipe

Posted by Amina AlTai on

As a nutrition and corporate wellness consultant, my chief responsibility is keeping America’s workforce nourished—especially when they’re living life on-the-go.

My clients are constantly shuttling between hotels, planes and trains and that can derail a healthy lifestyle.  So, along with our wellness plans, we always create a food roadmap and that usually includes go-to snacks we either pack in our bags or find in whatever corner of the globe we’re visiting this week.  One of my absolute faves are these delicious, nutrition packed protein bites.  They’re great to keep in the fridge for breakfast or to toss in your bag for a handy road snack. Major bonus: they’re also super easy to make. 

All you need is:

1 cup of dry oats

½ a cup of nut butter (almond, cashew and peanut all work great!)

¼ a cup of coconut syrup (I prefer this to agave as it’s low glycemic and more nutritious)

¼ cup of dark chocolate chips (try and find a brand that doesn’t use refined sugar)

¼ a cup of coconut flakes

1 scoop of protein powder

Mix all ingredients in a mixing bowl and then roll into tablespoon sized balls.  Place on a cookie sheet in the fridge for 20 minutes to set.  Enjoy!

Make 8 balls.


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How To: Healthy Shopping on a Budget

Posted by Julia McVeigh on

Buying healthy foods may be the best way to spend your money, but that doesn’t negate the fact that it can be pretty pricey. This is especially true if you’re seeking out top-quality ingredients like organic produce and grass-feed, free-range, and/or hormone-free meats. Indeed, in today’s fast food economy many people simply can’t afford to eat healthfully. But this issue isn’t insurmountable – there are ways to shop for top-rate ingredients on a budget. Ahead, we’re sharing some of them.


Get to know your butcher

With meat, it’s best to go to the source. Not only are you getting a higher quality product, you have the option to buy in bulk. You can save upwards of 35% if you do so; look to split the cost (and the meat!) with your family and friends. If you really get to know your butcher, discuss regularly buying in bulk for a preferred rate.


Hit the farmer’s market

Farmer’s markets are an amazing way to support local industry, shop affordably, and get access to the freshest ingredients out there. I love the farmer’s market for produce, but also for staples like milk, eggs, bread, and even fish and meats. A trick I have is actually to hit the market at the end of the day. Yes, the selection is more limited, but you’re more likely to be able to strike up a deal and get products at a discount, including "ugly" or lightly bruised fruits and veg. (Also, I have found fishmongers are willing to bargain with you in order to sell off inventory at the day’s end.) Signing up for a CSA or negotiating a bulk discount rate with your local grower are two other smart ways to save money, too.


Buy staples in bulk

Shopping the bulk section of the grocery store is a must if you're trying to save money. I use this area to buy things like nuts (and nut butter!), seeds, legumes, oats, and grains. These staples are always more competitively priced than their branded and packaged counterparts.


Check out ethnic markets

These are great places to pick up things like spices, seasonings, and condiments like tahini or tamari at a more affordable price. Amina loves hitting them to shop for things like exotic fruits, too -- noted! 



Grocery stores and health markets alike always have items on discount. Seek out those sales and meal plan around them. Alternatively, if a product you know and love goes on sale – such as your favorite olive oil or peanut butter – buy a bunch at a time and save yourself some money down the road.


Get thee some canned fish

Supermarket seafood is notoriously expensive, but canned seafood is a whole different story. There is plenty of really delicious, high-quality canned fish out there for a fraction of the price. One of our favorites is Wild Planet Foods, which operates sustainably and uses BPA-free cans.


Go frozen!

Buying fresh fruits and veggies can be really expensive, which is why it’s worth checking out their frozen counterparts. Not only are they more affordable, new research suggests that they’re more nutritious, too. That’s because frozen fruits are picked ripe and then frozen, making them more nutrient-rich than their fresh counterparts that have been hanging around on a shelf (or on an airplane) for days.


When in doubt, DIY

Don’t have the dough to shell out for a fancy protein bars or prepackaged snacks? Make them at home! From almond butter cups to protein snowballs, we have plenty of suggestions for DIY snacks on the blog, or check out this protein bar recipe Amina just posted on her Instagram. By making your own snacks like these, you’ll save money and be healthier, too.

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My Go-To Healthy Travel Snacks

Posted by Amina AlTai on

Travel hits an all-time high during the winter months.  Thanksgiving and Christmas bear the title of worst travel days thanks to busy roadways, airports, bad weather and delays.  Plus, when we arrive at our destination, our usual go-to healthy foods might be in short supply.  So, it's super important to plan ahead and bring your own snacks when you can.  Here's a selection of my favorites:

1. Simple Protein Bars: These gluten-free, vegan, low glycemic bars are my jam!  They have 16 grams of protein and many of the flavors only have one gram of sugar.  I opt for the soy protein variety, but if you aren't vegan or don't have a dairy sensitivity, the whey options are great too.  

2. Vermont Jerky:  If you're a meat eater and are looking for a solid on-the-go protein boost, these individually wrapped jerky are a great option.  They come in a variety of flavors such as chipotle and honey mustard and also boast a variety of protein sources.


3. Nuun Hydration Tabs:  Airline travel can be super dehydrating. Plus, if you've planned an active vacation, you're going to want to make sure your electrolytes stay balanced and these gluten-free, dairy-free and soy-free tabs are a great way to do that.  With flavors like citrus, lime and berry plus options for the extra active among us, there really is something for everyone.  

4.  Go Hunza Himalayan Trail Mix: This is not your average trail mix.  Loaded with goodies like goji berries, cacao, dried bilberries, apricot kernels and more—this mix is an antioxidant powerhouse that balances out healthy carbohydrates with proteins thanks to the nut content.  This one is so delish even the kids will love it.  

5. Protein Bites: One of the most challenging meals for me when I travel is breakfast.  There aren't juice bars or smoothies galore in every city (yet!) so I often bring along protein bites because they make for a great snack and can double as a good breakfast too.  They're protein-rich and easy on the old taste buds. 

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