5 quick snacks you can carry along with you everywhere

Are you familiar with a nutrient rule of eating less but more frequently? The specialist are suggesting to cut the size of each main meal and instead, not to forget about small portions of snacks, that should fulfill needs of your body. There are many options. What’s important. is to focus on types of food that can bring a potion of needed energy and, at the same time, fill your body with needed vitamins and minerals.

Here are 5 of my favorite types of snacks. What is great is that, most of them I can prepare myself and carry around in my bag. Check them out and let me know which you think are best!


Photo: Kitchen Konfidence

What I love about them is that they are rich in energy, protein, packed with antioxidants, vitamins, minerals and much discussed omega-3 fatty acids. Crunchy and delicious are easy to carry along, without a need of a special container. You can mix them together with seeds or choose your favorite type. No worries for them to get bad soon, as they are not easily perishable. The only thing you have to think about, is not to overdose them, as they are caloric. Also, eaten in big portions, might cause some stomach aches.

Dry Fruits

the kitchn
Photo: The Kitchn

Similar as nuts and seeds, dry fruits can easily fulfill your body with needed minerals and vitamins. Sweet and soft are less agressive for your stomach. You can buy them at a shop or prepare at home. Use a fruit dryer or your oven. This way you can be sure, they have no extra sugar included. I like to slice my apples and dry them on a low temperature, in my cooker. I mix them with some raisins and carry around in a small container. Delicious!

Granola Bars

Photo: Sweetphi.com

How many times, while being hungry, you are dreaming of having a Snickers? I know the feeling. Not a bad choice, if not for being high in calories and processed oils.
An alternative? Home made granola bars. You can easily prepare them at home. They last for a long time and there are variety of ingredients you can load them with. My favorite recipe you may find right here.

Veggie chips

Photo: Naturebox

I don’t mean potato chips you have an easy access to, on every market shelf. Sure, they are delicious, but loaded with oil. What I have in mind are dry beetroots, carrots, celery root and sweet potato. You can buy them in some eco shops, or prepare as the fruits in your oven. This way, they are even more delicious.

Dark Chocolate

Photo: Explosion.com

Quality dark chocolate with a high cocoa content (more than 70%) is actually quite nutritious. It contains a decent amount of soluble fiber and is loaded with minerals – iron, magnesium, manganese, potassium, zinc and selenium. Of course it is not like you can eat as much as you want, because 100g of dark chocolate contains 600 calories and moderate amounts of sugar. But if you feel like chocolate today, you should definitely try one or two pieces.


Food connections that bring amazing benefits

As in live, some mixes are better that the other. Nature made a separation on some food products on its own, and brought some couples which combination brings best outcome. Check some of the greatest:

Tomato with Olive Oil

Tomato is a vegetable often eaten by people struggling with their weight because of its low calorie. In combination with the fat, contained in the tomato lycopene (responsible for the lowering of cholesterol), it is better absorbed by the human body. Therefore, to take full advantage of the nutritional value of tomato, it is best to combine it, for example with – olive oil.

Oats with orange juice

A study conducted at the US Department of Agriculture showed that while eating porridge in the morning, you should also drink a freshly squeezed orange juice. Why? Since the combination of these two products is stabilized bad cholesterol and thus reduced risk of heart attack.
(Note the type of cereal – the best properties are unprocessed oatmeal mountain, not instant)

Kale and Salmon

It is scientifically proven that we need vitamin D to better absorb calcium. Some foods, like cheese, contain both. But calcium-rich greens like kale, need an extra vitamin D boost—and oily fish like salmon, sardines, or trout are great sources.

Wine and Almonds

Often offered in Spanish wine houses tandem reveals a great outcome – strong heart. Antioxidants in wine and high content of natural vitamin E in almonds, work well to dilute the blood and improve the health of blood vessels. Friday night small snack discovered

Garlic and Fish

Fish and seafood are the major sources of long-chain omega-3 fats. They’re also rich in other nutrients, such as vitamin D and selenium. The omega-3 fatty acids help lower blood pressure, heart rate, and triglycerides; improve blood-vessel function; and reduce inflammation. Combined with garlic, lower total cholesterol, LDL cholesterol, and triglycerides. Plus – taste really good!

5 things you need to remember before starting new diet habits

Have you promissed yourself that 2017 will bring a change in your life? Are you thinking about working a bit more for a new body? You are probably not alone, as it seams to be a very common New Year’s Resolution. More than a quarter of Europeans claim that, with the beginning of January, they want to change something in their body. Weather is it loosing these extra kilos, getting more flexible or just eat healthier. Each reason seams like a great push for a new start! And if the decison has been made.. where should you start?

Have you talked to your Doc?

Are you dealing with any kind of sympthoms that might come on a way with your new plan? In case you do, it is good to visit your doctor. Open conversation and some blood tests, might give you great insides on what could be helpful, and what might be just very bad for this new diet process. Remember that in most cases, there is always a solution that might suits you and a type of practice that can be follow, to get in shape! You just have to really listen to your body first, and go the directions it gives you.

How does your day look like?

Eating well will be just a part of the process. You also have to move enough. Do you work fixed shifts or you are the master of your timetable? How many activities daily you have to face? Can you use this 1,5h on going to the gym, or you have to get your kids out of the school? In any case, try to think about an activity that can keep you moving. Weather it’s a 30 min walk, a cleanning session at home, or watching TV while exercising with a resistance band. Specialists say that the minimum of movement, that we should include in our week schedule, close in around 150 minute of walking, and 2 x 20 min sessions, which we should use to build our strenght. Watch out! — If you want to loose some weight, these numbers of course, should increase.

Be realistic

Effective getting in shape requires personal honesty. You don’t have to start eating only healthy, homemade meals every day. Better face your old habits and, as for the start, include them maybe 3 days a week. Think about food that you love, and try not to exclude it from you menu right away. Instead, eat less of it and meanwhile start looking for an alternative proposition, that can replace it in the future. Small steps = longer time frame, that’s true. But at least, a stable way to new you!

Stay strong

Mistakes happenes to everybody. Having doubts about the whole process is something quite natural. Wanting to give up can be a struggle, you will face during this journey. But in every moment, when the doubts will start appearing, you have to fight them with your super important, motivation reason. The one that had pushed you to start this, at the very beginning. You don’t have one yet? Find it!

Be kind to yourself

This you should remember always! It honestly doesn’t matter that your colleague is loosing the belly fat quicker, or that you had this one rough night, when you couldn’t stop eating this package of chips. You need a buddy on this journey to new you, and you won’t find a better one, than your very self.