Advertising
Advertising

15 Healthy Snacks You Should Always Have At Home

15 Healthy Snacks You Should Always Have At Home

Healthy snacks can be hard to find, especially when you come home from work after a long day and just feel like eating junk food for a quick fix. But have no fear! There are more and more healthy snack options today than ever before. This article will shed light on some new products and ideas to help beat those horrible cravings. And instead of leaving you with a sugar crash, you will feel clean and energized.

1. Coconut Chips

Yep, coconut is now in a “chip” form! Why try these? Coconut chips are made from a nutrient-dense superfood – coconut – and are naturally full of flavor! Some brands take fresh slices of young coconut and roast them until they have this perfect crunch. Watch out for brands that have too many ingredients, though. My favorite are the kinds that include just three things: coconut, cane sugar, and salt! I would describe coconut chips as not too sweet, slightly savory, creamy and refreshing; they are super tasty. Lastly, a quarter of a cup contains about 4% of the average recommended daily iron intake.

Coconut has a high content of saturated fats. Saturated fats are very important for our health and even our brain function. In fact, saturated fat composes 50% of our cellular membranes and plays a necessary role in strengthening our cell walls and protecting the inside of each cell.

If the coconut chips you snack on were prepared with virgin coconut oil, they would be considered even more healthy for you. Virgin coconut oil is a medium-chain saturated fat, and because of this can actually speed up weight loss, lower cholesterol, and reduce your risk of a heart attack.

coconut chips

    2. Walnuts

    Walnuts are something I have recently discovered and are super good for your heart. You really only need a quarter to a half cup to start feeling full. Not only are they high in omega-3s, but new research has suggested that the omega-3 ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.

    walnuts

      3. Ginger Chews

      Ginger has long been thought of as a powerhouse for your body. Not only will it fire up your digestive juices, improve the absorption of essential nutrients in the body, and reduce nausea, but it can even help reduce joint pain with its anti-inflammatory properties. Confused about which ginger snack to try? Try starting with mango-flavored ginger – it’s decadent.

      Ginger may also help increase insulin sensitivity in patients with type 2 diabetes, according to the findings of a recent study conducted by researchers from the Tabriz University of Medical Sciences in Iran and published in the International Journal of Food Sciences and Nutrition.

      Advertising

      ginger chews

        4. Dried Mangoes

        Dried mangoes have limited calories and are super tasty! Mangoes are also rich in polyphenols. Mango polyphenols, like other polyphenolic compounds, work mainly as antioxidants, a property that enables them to protect human cells against damage due to oxidative stress leading to lipid peroxidation, DNA damage, and many degenerative diseases. Of the many polyphenol antioxidants in the mango, the most studied and popular one is called mangiferin. Mangiferin is a special polyphenol in the mango that continues to attract much attention because of its potential to combat degenerative diseases, like heart diseases and cancer.

        Just make sure to buy your mangoes without sulphites. Sulphites are regulated food additives that are used as preservatives to maintain food color and prolong shelf life, prevent the growth of micro-organisms, and to maintain the potency of certain medications. Many people who consume sulphite products experience unpleasant side effects (which is why the government is making a law that states all products with sulphites have to be labeled: “May contain sulphites”). For example, do you ever get wheezy and experience asthma-like symptoms when you eat dried fruit? You may not even realize this but it could be the sulphite preservative!

        8610c9770444a3c4

          5. Apple with Almond Butter

          Almond butter is very rich and creamy, just like peanut butter, and tastes amazing with apples. The sweetness of apples is quite complementary to the nutty flavor of almond butter. Also, with this snack you will be getting some protein and fiber. In fact, did you know that almond butter has more fiber than peanut butter? Pretty great! Lastly, almond butter has a low glycemic index, meaning it will help to keep your blood sugar levels stable and keep you feeling full longer. This is crucial because regular blood sugar spikes and drops slow down your metabolism.

          6. Veggie Sticks

          Heard of these before? Basically, they are vegetable chips. These are to die for and are definitely one of my new favorite snacks! It’s also amazing how many nutrients are shoved into these little chips. Indeed, Veggie Stix are an excellent source of vitamins A, C, D, and B6, and a good source of vitamins E and K. If you have problems with digestion, you may want to consider upping your vitamin B6 intake as it is involved in more than 100 enzyme reactions associated with your metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy, as well as immune function.

          Veggie Stix are also made with all natural ingredients: potatoes, tomatoes and spinach, pure sea salt and non-hydrogenated oils. That means 0 grams of trans fat and the chips have 30% less overall fat than regular chips! Wahoo!

          veggie

            7. Chocolate-covered Roasted Inchi Seeds

            Heard of Inchi seeds? You have now! What’s so special about these power seeds is that they have 17 more omega-3s per ounce than wild sockeye salmon – that’s insane! Indeed, they are one of the richest plant-based sources of omega-3 on the planet.

            Advertising

            inchi seeds

              So, how can these Amazonian seeds have such a high antioxidant level? It’s all in the roasting process. Inchi seeds are roasted at a low temperature to preserve their high omega-3 content. Then the unmatched combination of taste and nutrition – that’s also gluten-free and packed with complete protein – makes them the perfect healthy indulgence. Lastly, you can often find this seed in many delicious flavors; my favorite are those covered in chocolate.

              8. Sliced Tomatoes Sprinkled With Feta and Olive Oil

              This snack will definitely make your taste buds happy. If you don’t like feta or olive oil, you can always sprinkle another type of cheese on top, or a light salad dressing.

              Professor Teruo Kawada and his team of researchers at the Laboratory of Molecular Function of Food in Kyoto have found a substance in tomatoes called 13-oxo-ODA, which is a special type of unsaturated fatty acid. This chemical was found to help decrease the amount of neutral fat in your body and prevent metabolic syndrome from setting in.

              tomatoes with feta

                9. Dark Chocolate (90% Cocoa)

                I know, I know, most of you think dark chocolate is gross, but I have discovered a way to mask the bitter flavor while still getting all the health benefits: buy a brand that has coconut flakes mixed in!

                Dark chocolate is really good for your health because it has a low glycemic index, lots of antioxidants (antioxidants fight free radicals and damaged cells, preventing cancer), and can even improve your mood. Dark chocolate contains several chemical compounds that have a positive effect on your mood and cognitive health. According to Natural Highs, a book on supplements and nutrition, this is because chocolate contains phenylethylamine (PEA), the same chemical your brain creates when you feel like you’re falling in love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.

                Dark chocolate also contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce cup of coffee.

                Advertising

                coconut flakes

                  10. Hummus Dip with Vegetables

                  If you are unsure what hummus is, it can contain many different ingredients but the base is always chickpeas and tahini, a sesame seed paste. Chickpeas are nutritious because they do not contain any cholesterol or saturated fat, and are rich in protein. Furthermore, they are also known to be quite effective in preventing build up of cholesterol in your blood vessels. Apart from that, chickpeas also help to maintain the correct blood sugar levels. By preventing that blood sugar spike, you will actually feel full longer! All you need is some vegetables to dip in and voilà – a filling, healthy snack to help you get through the day!

                  a6113c75e5bd888363f795fd8fc143ea

                    11. Celery and Peanut Butter

                    Celery is an undervalued vegetable. It is loaded with nutrients and contains almost no calories – one large stalk has maybe 10 calories. Celery is great because it can lower your blood pressure, 100g contains about 8% of your RDI of vitamin A (great for your eye health), it aids in digestion because it’s high in insoluble fiber, and it even lowers your LDL (bad cholesterol). One Chicago University research study showed that just two stalks of celery a day can reduce bad cholesterol (LDL) by up to 7 points.

                    healthy snack

                      12. Zucchini Pizza Bites

                      I know, I know, when you hear the word “pizza” the last thing on your mind is health. However, there is nothing wrong with sprinkling some cheese and tomato sauce over zucchini and baking bite-size zucchini pieces for 30 minutes. Cheese is high in calcium, and most people don’t realize that zucchini is high in vitamin C, which protects your cells from free radicals (damaged cells that can lead to oxidative stress in the body – and possibly cancer).

                      Zucchini is also high in two phytonutrients, lutein and zeaxanthin, which belong to the carotenoid family, the same nutrient family that includes beta-carotene, a source of vitamin A. In fact, the American Optometric Association notes that intakes of at least 6 milligrams per day can reduce your risk for age-related macular degeneration, an eye disease that causes blindness. A cup of chopped zucchini provides 2.6 milligrams of lutein and zeaxanthin, or 43% of this intake goal.

                      zucchini pizza

                        13. Strawberries Dipped In Yogurt

                        Just dip some strawberries in yogurt, then put them in the freezer for 20 minutes and voilà! Easiest snack ever! If you want to go even more healthy, try using Greek yogurt. Not only does Greek yogurt have half the sodium of regular yogurt, but it also has more protein – about 20 grams of protein per serving, whereas regular yogurt provides around 11–13 grams. Greek yogurt’s high protein content makes it a favorite among people trying to manage their weight as it helps ward off hunger.

                        strawberries

                          14. Pickles In a Blanket

                          Advertising

                          003d705c3da837dc716d5b1c7d39f0ee

                            If you’re like me and love pickles, why not try “pickles in a blanket”? Pickles are a great snack as they are low in both fat content and calories – after all they are just pickled cucumbers, and cucumbers are loaded with goodness. The typical dill pickle wedge contains less than one gram of fat and four calories. While the pickle won’t knock your socks off in regards to calories or fat content, it will pack a punch with its vitamin K content. One pickle slice contains as much as 20% of your daily vitamin K requirement, which is known to prevent blood clots after injuries. Pickles also contain sodium, fiber, potassium, and vitamin C. Note, however, that the odd brand is high in sodium, so don’t consume too many.

                            If you aren’t sure how to eat pickles in a blanket, why not try wrapping them in salami or turkey with a bit of cheese? Yum.

                            15. Edamame Sprinkled With Sea Salt

                            In case you don’t know, edamame is the Japanese word for sweet, green soybeans. They are harvested at the point when the beans are well developed but still soft and green. In North America, they are most often served hot with sprinkled salt; however, in Japan they are often chilled before serving.

                            Edamame make such a great snack and are super tasty! Not only do they contain both protein and essential trace minerals, but according to an article published in the Critical Reviews in Food and Nutrition, soy isoflavones (plant-based chemical similar to estrogen) play a role in your gut microflora and thus digestion. Furthermore, phytoestrogens help lower cholesterol, according to MedlinePlus, and research published in the March 2012 issue of Menopause indicates that they reduce the frequency and severity of hot flashes.

                            edamame

                              So there you have it: 15 fantastic healthy snacks you should always have at home. Snacking should be fun and never boring. Hopefully these snack options make you realize how simple and tasty eating healthy really can be.

                              Featured photo credit: 15 Healthy Snacks You Should Always Have At Home via eco-savy.com

                              More by this author

                              Organic Products Are Really Better For Your Kids: 10 Reasons Why Your Kids Need Them 10 Benefits of Oatmeal You Probably Never Knew 15 Healthy Snacks You Should Always Have At Home 10 Tips for Handling the Difficult People At Work 4 Unexpected Superfoods To Promote Beauty, Inside and Out

                              Trending in Food and Drink

                              1 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 2 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 3 8 Hearty Soups That Will Surely Keep You Warm This Fall 4 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving 5 22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

                              Read Next

                              Advertising
                              Advertising
                              Advertising

                              Last Updated on October 15, 2019

                              How To Be Successful In Life? 13 Tips From The Most Successful People

                              How To Be Successful In Life? 13 Tips From The Most Successful People

                              What is success to you? How to be successful in life?

                              To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                              All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                              There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                              With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                              What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                              1. Think Big

                                From Michelangelo Buonarroti, Great Renaissance Artist:

                                “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                                There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                                Imagine then, if he decided not to work as an artist.

                                Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                                Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                                Instead be ambitious.

                                2. Find What You Love to Do and Do It

                                  From Oprah Winfrey, Media Mogul:

                                  “You know you are on the road to success if you would do your job and not be paid for it.”

                                  This is a good quote to remember and think about when you’re at work.

                                  Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                                  If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                                  Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                                  Not sure what your passion is yet? You should learn about this Motivation Engine first.

                                  Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                                  3. Learn How to Balance Life

                                  Advertising

                                    From Phil Knight, CEO of Nike Inc.:

                                    “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                                    All too often, people think that to be successful, they need to make the object of their success their life.

                                    If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                                    However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                                    If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                                    In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                                    To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                                    4. Do Not Be Afraid of Failure

                                      From Henry Ford, Founder of Ford Motors:

                                      “Failure is simply the opportunity to begin again, this time more intelligently.”

                                      There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                      Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                      His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                      He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                      Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                      Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                      If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                                      5. Have an Unwavering Resolution to Succeed

                                        From Colonel Sanders, Founder of KFC:

                                        “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                        This, in many ways relates to the above quote about learning from your failures.

                                        It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

                                        Advertising

                                        If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                        Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                        6. Be a Person of Action

                                          From Leonardo da Vinci, Renaissance Genius:

                                          “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                          Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                          Think about it, picture someone like William Shakespeare:

                                          When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                          You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                          All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                          Applying this to you?

                                          Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                          7. Cultivate Positive Relationships

                                            From Theodore Roosevelt, 26th President of America: “

                                            The most important single ingredient in the formula of success is knowing how to get along with people.”

                                            The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                            People liked them. They wanted them to do well.

                                            This is key to good leadership.

                                            It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                            But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                            What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                            As such, help people and they may help you; and be good to people, and they my be good to you.

                                            8. Don’t Be Afraid of Introducing New Ideas

                                            Advertising

                                              From Mark Twain, Famed Author:

                                              “A person with a new idea is a crank until the idea succeeds.”

                                              It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                              Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                              If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                              9. Believe in Your Capacity to Succeed

                                                From Walter Disney, Founder of Walt Disney Company:

                                                “If you can dream it, you can do it.”

                                                Success has to be something you can imagine yourself achieving.

                                                It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                                Keep dreaming!

                                                10. Always Maintain a Positive Mental Attitude

                                                  From Thomas Jefferson, 3rd President of America:

                                                  “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                                  Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                                  Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                                  If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                                  However with the wrong mindset of doubt, you’ll be much easier to stop.

                                                  11. Don’t Let Discouragement Stop You from Pressing On

                                                    From Abraham Lincoln, 16th President of America:

                                                    “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                                    It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                                    When surrounded by doubts, giving up can actually seem like a good idea.

                                                    Advertising

                                                    Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                                    If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                                    This is How Self Doubt Keeps You Stuck and How to Overcome It

                                                    12. Be Willing to Work Hard

                                                      From JC Penny, Founder of JC Penney Inc.:

                                                      “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                      You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                      Whichever way you frame it, they say one thing:

                                                      True success comes from work.

                                                      You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                      Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                      13. Be Brave Enough to Follow Your Intuition

                                                        From Steve Jobs, Co-founder of Apple Inc.:

                                                        “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                        In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                        If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                        It’s like how your body can detect danger even when things seem safe.

                                                        Ultimately then, you need to trust your own instincts.

                                                        Final Thoughts

                                                        What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                        Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                        More to Help You Succeed in Life

                                                        Featured photo credit: Ryan Wong via unsplash.com

                                                        Read Next