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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.

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      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!

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          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.

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            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.

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                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!

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                    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

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                            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

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                              Last Updated on October 20, 2020

                              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                              You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                              We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                              The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                              Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                              1. Break Your Work into Little Steps

                              Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                              For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                              • (1) Research
                              • (2) Deciding the topic
                              • (3) Creating the outline
                              • (4) Drafting the content
                              • (5) Writing Chapters #1 to #10,
                              • (6) Revision
                              • (7) etc.

                              Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                              2. Change Your Environment

                              Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                              One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                              3. Create a Detailed Timeline with Specific Deadlines

                              Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                              Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                              My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                              Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                              4. Eliminate Your Procrastination Pit-Stops

                              If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                              Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                              I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                              5. Hang out with People Who Inspire You to Take Action

                              I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                              Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                              As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                              6. Get a Buddy

                              Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                              I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                              7. Tell Others About Your Goals

                              This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                              For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                              8. Seek out Someone Who Has Already Achieved the Outcome

                              What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                              9. Re-Clarify Your Goals

                              If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                              Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                              10. Stop Over-Complicating Things

                              Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                              Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                              11. Get a Grip and Just Do It

                              At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                              Reality check:

                              I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                              Bonus: Think Like a Rhino

                              More Tips for Procrastinators to Start Taking Action

                              Featured photo credit: Malvestida Magazine via unsplash.com

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