7 Healthy Easy Snack Ideas for On-The-Go

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Does hunger ever strike when you are away from home thus causing anxiety?  This may happen when you forget to pack a snack or two before heading out the door.  So here you are away from home, hungry, and without any healthy food in your possession.  Don’t let this happen to you.  Prepare each day by toting nutritious snacks on-the-go.  Below are 7 healthy easy snack ideas that will keep you sated while on-the-go without sabotaging your healthy eating resolve.

1.  Apples & Almond Butter

Apples pack a heavy punch with fiber, carbohydrates and phyto-nutrients (phyto- = plant sourced) necessary to regulate metabolism and keep hunger at bay.  Pair it with protein found in almond butter for a yummy mini-meal that will kill your hunger and energize your mind and body.

nuts n apples

2. Carrots, Cheese & Celery

Sometimes all you need is a low calorie crunchy snack to remove the grumbling in your stomach without filling you up.  Carrots, celery and cheese is the perfect snack in such instance.  The veggies provide filling fiber and crunch while the cheese is the perfect salty, calcium-rich, fatty side-kick.  Go for full-fat, organic when it comes to buying dairy for the most bang for your buck without the antibiotics and added chemicals detrimental to long-term health and wellness.

3. Canned Sardines & Olives

This is one of my favorites.  What better way to slash hunger while getting a natural source of omega-3 essential fatty acid found in sardines.  Omega-3 EFAs are vital for heart health, beautiful skin, fat loss, joint care, and a host of other things.  Make sure the sardines are packed in water or olive oil and stay clear away from damaged oils such as cottonseed, safflower and soybean.  Olives are packed with anti-inflammatory, heart-healthy monounsaturated fats.  Not to mention they are amazing for satisfying cravings for salty foods.  Sardines paired with olives are truly a fun, nutrient-packed snack.

4. Hard Boiled Egg

What can be easier than chomping on a boiled egg when hunger hits you at 3pm in the office?  Eggs are something like a super-food:  they are a source of protein and healthy saturated fat, and various micro-nutrients — all of which will keep you satisfied for hours on end.  Choose pastured varieties for higher levels of omega-3 fats, more nutrients and for better taste.  Can’t find pastured?  Then go for organic.

5. Berries & Greek Yogurt

Berries & yogurt offer a sweet and tangy option.  Berries are a good source of immune-boosting vitamin C and fiber.  Greek yogurt is tends to have double the protein content compared to non-Greek yogurt.  Go for darker colored berries such as blue- for higher phyto-nutrient content.  Plain greek yogurt, blueberries, sprinkle of cinnamon & nutmeg makes a sinfully delicious snack.  If you’re feeling a bit naughty, add a touch of raw honey.  Missing that crunch factor?  Then top with sliced almonds or pecans.

6.  Nuts & Seeds

Nuts & seeds offer a portable easy way to get your protein, healthy fats, and minerals.  In fact nuts & seeds contain a nearly complete array of vitamins and minerals. Almonds are chock-full of vitamin E; walnuts are touted for their omega-3 content; pumpkin seeds are an excellent source of zinc while macadamia nuts (my favorite) have a remarkable monounsaturated fat profile – the type of fat rich in Mediterranean Italy — studies show people from this region tend to live long, healthy lives due to the way they eat.

7.  Leftovers

And lastly, let’s not forget about leftovers! Make a few extra servings of dinner so that you can eat the leftovers as a snack then next day.  Anything goes: baked chicken, grilled steak, and roasted cauliflower can make tasty quick snacks when in need.  Leftovers can taste amazing even when cold, thus satisfying hunger in a delicious way.

I hope this curbs your need to  buying that bag of potato chips or candy bar in the vending machine because you were hungry and there was nothing healthy to eat; no more excuses. Stay prepared and you will be less likely to succumb to the madness I call “I’m-hungry- but-there-is-nothing-healthy-to-eat” blues. Be well my friends.

Got an easy healthy snack idea? Share it in the comments. 

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Foods to Rejuvenate, Re-Energize, and Re-Balance your Mind, Body and Soul

Foods to rejuevenate, re-energize, re-balance

A diet filled with fried, processed, and sugary foods is the fastest way to send you down the dark road of disease, anxiety, depression, skin issues, fat gain, stress, and hormonal imbalance.  Add to your healthy well-being by eating dietary rejuvenators that add to your nutrition reserves and that help to grow and repair the body.  Think of healthy eating as a smart investment that earns interest in the form of strength and vitality.

Evolve your dietary choices to exclusively include the following foods to aid in the rejuvenation, re-energizing, and re-balancing of your mind, body and soul.  Buy organic, grass-fed, pasture-raised and those foods free of hormones, antibiotics, chemicals, and genetically modified organisms (GMOs) when possible.


Lambgrass-fed cow




Legumes (soaked or spouted)

Algae (spirulina and chlorella)

Essential Fatty Acid foods




good fats & oils


Salad & Cooking Oils





Beef Tallow

Duck fat

Lard (from trusted sources)

Cultured Dairy



Raw Milk

Aged Cheese

Non-gluten grains (prepare using traditional methods)





Cruciferous Vegetables

Cabbage (and fermented sauerkraut)organic foods basket


Brussels sprouts


Leafy Greens







Dark lettuce leaves

Cucumbers (and fermented pickles)

Other Vegetables





Sweet Potatoesfruits & vegetables




Seasonal Fruits







Culinary herbs and spices



Thymefood is medicine


Himalayan Sea Salt





Which of these foods do you plan to include more into your daily diet?  What cooking method do you use to prepare your favorite vegetable?

Eat Wholesome Foods for Optimal Health

Good Wholesome Foods

Why do some foods cause horrible side effects on the body and brain?  Particularly within 24 hours of eating breads, fried foods, and sugary desserts, I feel bloated, gassy and experience brain fog.  My ability to think is impaired quite a bit and I am more irritable and fatigued than ever.  These feelings after eating certain foods often impair my otherwise good mood and energetic nature.  Over the years I have realized that eating these foods at the expense of feeling optimal is not worth it.  Thankfully, I have learned the importance of eating whole foods full of nutrients, staying clear away from processed foods and rancid oils.  By eating this way, I thrive both mentally and physically.  And most importantly, I LOVE eating this way.

So What To Eat?

If you google ‘healthy diet’ the search engine will bring up over 185,000,000 results!  Within that total, I would guess there are over a million different types of ‘healthy diets’ being advocated.  So for the average Joe (or Josephine) who rightfully is seeking to follow a ‘healthy diet’ there is a high chance that he or she will  fall prey to many false claims selling quick fixes or products.

Fortunately, the solution is more simple than most people think:  just eat whole foods.  When I say whole foods, I mean food that is as close to nature as possible.  Things that only have one-ingredient are a prime example i.e. what are the ingredients in an avocado?  Avocado.  What about a container of strawberries?  Just strawberries.  Sounds simple right?  Although an easy concept to understand, to the newbie trying to follow the path of whole-foods eating, the task can be quite a difficult one.  Food manufacturers put so much junk in foods including sugars, soy, wheat, and rancid oils. A chicken vegetable salad from the local Cafe can be packed with inflammation causing vegetable oils and sugar in the dressing.  In this instance, without any knowledge, good intentions can wreak havoc on one’s health.

What Foods Cause Issues?

In a nutshell, sugar and refined carbohydrates, plant oils, soy, gluten/wheat, and even non-glutinous grains and legumes can keep one away from their goals of optimal health.  For those that are sensitive, dairy can be a culprit as well.  Many of these foods lead to fat gain, heart disease, diabetes, inflammation, accelerated aging, autoimmune conditions, congestion, sleep issues, etc.  Simply removing these foods from the diet has been shown to reduce, if not reverse, many of these ailments.


Value Health

With this blog, my goal is to expose you to the world of whole-foods eating:  the benefits and the good it will bring you in all aspects of your life.  As a foodie (someone who absolutely loves food), I can assure you that eating exclusively whole-foods is a luxury in my life. I do not feel like I am missing out on life because I choose to say no thank you to crappy, nutrient-poor food.   In fact, I am sitting in a local Oakland coffeeshop that is offering free samples of brownies and something they call “cookie muffins”.  People are coming in, curiously taking a bite and then greedily ordering 2-3 of each.  I guess they are that good?  I can absolutely positively say that despite any indirect peer pressure, I do not have any desire to eat those “treats”.

For one, I am satiated from a whole-foods meal I ate close to 3 hours ago (that’s the beauty of eating good food:  it keeps you full and satisfied and cravings-free).

Secondly, I know that if I take even a small bite, it will probably lead to a 2nd and then a 3rd (sugar is addictive if you didn’t know).

And thirdly, I just don’t want any and I am completely fine with that.  It used to perplex me how people could say no to free food.  Now I am happy to report that I am one of those people.

What about you?  What are your thoughts about eating wholesome foods?  How do you deal with temptation and peer pressure?  Share your thoughts in the comments.