5 Healthy Packaged Foods Made by Your Favorite Celebs
These stars have a passion for nutrition and wellness that is totally next-level.
The On-the-Go Snacks Busy Nutritionists Reach For
One foolproof way to figure out how to snack healthier even on the busiest days? Choose the easy snacks nutritionists eat on the go. “I’m a big believer in snacking, but you have to snack properly,” Keri says in this short video. To help you do just that, she invited her friend Whitney English to chat all-things-snacking. English, who’s based in Los Angeles, is a reporter-turned-registered dietitian, so she knows how to get answers when it comes to eating right. And her philosophy, “Predominantly Plant-Based, Totally Evidence-Based” aligns perfectly with living a Nutritious Life. (She’s also Nutritious Life Certified, naturally!) RELATED: Is This Former Junk Food Now a Healthy High-Protein Snack? Here, she shares her favorite ways to curb hunger while on the move, from how to (and why you should) make your own trail mix in seconds, to pairing fruit with a source of protein and healthy fat. RELATED: The Busy Parent’s Guide to Healthy Snacks for Kids Come on, two top RDs sharing healthy eating advice in one video—what more could you ask for? The Easy Snacks Nutritionists Eat On the Go (Featured Photo: Shutterstock)
These 5 Brands Make Granola that’s Actually Good for You
We read the labels for you, so you can get to topping that Greek (or coconut) yogurt.
9 Simple Watermelon Recipes for Sweet Summer Bliss
Biting into a slice of sweet, juicy watermelon is one of the most satisfying feelings you can experience on a hot day. And these simple watermelon recipes prove the fruit is also a versatile, superstar ingredient in the kitchen. Its sweetness pairs perfectly with salty cheeses like feta in fresh salads, you can throw it on the grill, and it’s delicious in smoothies and cold soups. RELATED: 7 Delicious Summer Salad Ideas This is all great news since watermelon’s health benefits extend way beyond hydration. It contains more potassium than bananas (hello, electrolytes!), plenty of cancer-fighting lycopene, and compounds that may even boost your sex life (yes, please). Ready to taste sweet summer bliss? Grab a sharp knife and crack open a watermelon—and get cooking. 9 Simple Watermelon Recipes You’ll Love 1. Watermelon Gazpacho, Love & Lemons 2. Watermelon Cucumber Smoothie, Nutritious Life 3. Grilled Watermelon, Feta, and Basil Salad, Recipe Runner 4. Sweet and Spicy Watermelon Salsa, The Girl Who Ate Everything 5. Creamy Watermelon Ice Cream, Recipes to Nourish 6. Heirloom Tomato and Watermelon Salad with Corn Vinaigrette, Nutrition Stripped 7. Watermelon Ginger Agua Fresca, Crunchy Radish 8. Strawberry Watermelon Popsicles, One Lovely Life 9. Cilantro Lime Grilled Watermelon, The Stay-At-Home Chef
3 Healthy (Simple!) Dairy Snacks Your Kids Will Love
It’s not hard to get kids to eat dairy. Mac ‘n cheese. Ice cream. Grilled cheese. (Can’t you just see their excited smiles?) But while all of those foods do technically provide protein and calcium, they do it while also delivering excess calories, carbs, sugar, or even chemical ingredients (yuck). Good news: There are other, healthier ways to provide the nutritional benefits of dairy regularly without the bad stuff. (Of course we’re not saying you should deprive them of summer ice cream cones…we’re just talking on a daily basis!) Try these three healthy dairy snacks, all of which are super simple and convenient. Your kids will actually be happy to eat them. 3 Healthy Dairy Snacks 1. Chocolate Smoothie This post-workout smoothie for adults is also perfect for kids, for a sippable afternoon snack (or healthy breakfast). It’s made with two kid-fave ingredients—chocolate milk and peanut butter. Just skip or reduce the amount of protein powder to fit pint-sized nutritional needs. 2. GoGo SqueeZ YogurtZ GoGo SqueeZ YogurtZ are made with real yogurt and fruit (with nothing artificial added) and provide protein, vitamin D, and calcium. The best part? Kids love the squeezable pouches, which are great for snacking on the go (on the way to baseball practice, for instance). Bonus: they come in four scrumptious flavors—strawberry, berry, blueberry, and banana—and they don’t even need to be refrigerated, so you can keep them in your bag or in the car to prevent hangry meltdowns. 3. Antipasto for Kids Antipasto may sound like food for Italian grandparents, but kids love snackable spreads. They also love salty foods, so if you put out squares of parmesan cheese with veggies, olives, and healthy crackers after school, they’ll nosh on the cheese while also reaching for tomatoes, carrots, and cucumbers. This blog was created in partnership with GoGo squeeZ.
In the Kitchen with Keri: 3 Fast, Creative Homemade Protein Snacks
We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert. When you’re having one of those weeks, reaching for a packaged protein bar may be the only option. But in an ideal world, I’d make all of my protein snacks at home—and so would you! The ideal snack provides protein and healthy fats to keep you satisfied and give you energy without being a total calorie bomb (since it’s supposed to fill in gaps between meals, not become its own meal). These are a few I’ve been making lately that are a little creative and different (AKA, not just handfuls of nuts…which I also love, by the way) but require very little time and skill to make. Protein Snacks: Roasted Chickpeas Let’s start with my Chickpeas with Toasted Nori and Cayenne. Chickpeas are a great plant-based source of protein, fiber, and antioxidants. I like to throw them in everything, from salads to sauteed greens. Roasted, they make a great snack. Here, I tossed them in a little bit of avocado oil and sprinkled them with a pinch or two of cayenne (be cautious if you’re sensitive to spice!) and sea salt. Then, I roasted them in the oven, on 400, for about 15 minutes. When there was just about a minute left, I took them out and sprinkled them with a sheet of nori, which you can either just tear up or chop. Then, back in the oven for one minute to crisp it all up, and they’re done! RELATED: Why You Should Add Spices to Every Meal Adding the nori is super beneficial since sea vegetables are loaded with minerals and they’re not something we have a lot of opportunities to get in often. They also add salty flavor and crispy texture. When these are done, you can throw handfuls into baggies to keep in your purse or keep a little bowl on your desk for an afternoon bite. Protein Snacks: Peanut Butter Bites Next, I’m loving these No-Bake Peanut Butter Bites. Made with peanut butter (obviously), chia seeds, and flaxseeds, they’re filled with protein and healthy fats. I also like that these are automatically portion-controlled, since they’re made in a mini muffin pan and end up being bite-sized. They make a great snack, or you can also serve ‘em to your kids as a high-protein, low-sugar breakfast that’s nice and sweet. Get the full recipe, here. Protein Snacks: Overnight Oats Speaking of breakfast, you might think Overnight Oats are just for the AM hours, but they’re also a perfect make-ahead protein snack, when you throw in a little high-quality protein powder. RELATED: 7 High-Protein Breakfast Recipes to Power Your Mornings I love filling a bunch of jars and having them in the fridge for whenever you need something quick and filling. They’re especially great for post-workout, since the protein powder is paired with healthy carbs from oats. Bonus: You can add whatever you want to the jar to dress it up and keep things exciting: chia seeds, berries, bananas, almonds, cashews, coconut, etc. Get the full recipe, here. If you’re really feeling like a pro, make all three of these on a Sunday night and you’ll be set for snacking all week.
Healthy Beef Jerky? This Former Junk Food is Now a High-Protein Snack
Here’s a phrase that might sound like an oxymoron: healthy beef jerky. Traditionally, gas station jerkies like Slim Jims were straight-up junk food. They cured cheap meat with nitrates and nitrites (classified as “probably carcinogenic to humans” by the International Agency for Research on Cancer, by the way) and then loaded it with sodium, sugar, and artificial flavors and additives (um, yuck!). RELATED: 4 Reasons You Have Sugar Cravings Those still exist, but there’s a whole new category of healthy beef jerky, made by companies using high-quality, grass-fed beef (and also organic chicken, pork and turkey in some cases), which is higher in healthy fats like omega-3s and conjugated linoleic acid (CLA) than grain-fed and finished beef. RELATED: The Paleo Diet, Explained What is Beef Jerky? Beef jerky is traditionally made by taking lean cuts of beef and then marinating them with sauces, spices and other additives. The meat is then processed by curing, smoking or drying it. The new healthier brands of jerky are dehydrating the meat or curing it with natural ingredients like salt and vinegar and skipping unhealthy additives. In many cases, they’re even adding additional nutritious ingredients, like antioxidant-rich spices and coconut oil. (Just still keep an eye out for excess sugar.) Health Benefits of Beef Jerky Beef jerky is a fast, easy, high-protein snack that’s low in carbs and perfect for after a workout or to throw in your travel bag. Beyond its protein punch, jerky can be a decent, though not great, source of some essential vitamins and minerals, including zinc, iron, folate and choline, according to the U.S. Department of Agriculture (USDA). What to Look For When Shopping For Jerky What’s the best way to know if the jerky you’re buying is healthy or not? First, you need to pay attention to the food labels. Look for jerky that has no added nitrates or nitrites—the preservatives that have been linked to certain types of cancer (as mentioned earlier). It’s also a good idea to choose meat that is grass-fed and organic, which offers more nutrients and less fillers and antibiotics than conventionally-raised meats. And remember to keep an eye out for sodium levels because most jerkies contain lots of salt, which is typically part of the curing process. You can also make your own at home, or check out these five healthy brands worth biting into. Healthy Beef Jerky Brands to Try 1. Lorissa’s Kitchen (Image: Lorissa’s Kitchen) Made with 100% grass-fed beef and other clean ingredients, Lorissa’s flavors—like Korean Barbeque—are super delicious. Lorissa’s original Tender Beef Steak Strips contain 9 grams of protein per serving, no preservatives and no added MSG or nitrites. The only downside is the sugar is a little high, so stick to a serving at a time. 2. Laura’s Lean Beef (Image: Laura’s Lean Beef) Laura’s doesn’t have as many fancy flavors as others, but it’s made with meat that’s both grass-fed and certified USDA organic. It’s high in protein and low in sugar. They also don’t add artificial ingredients, preservatives, erythorbate, nitrates, nitrites, or MSG. Laura’s Original Beef Jerky is gluten-free and has a whopping 11 grams of protein per serving. 3. The New Primal (Image: The New Primal) If Slim Jims were your jam, try The New Primal’s meat sticks, like the Cilantro Lime Turkey Sticks made with free-range turkey (with no added hormones or antibiotics), sea salt, and antioxidant-packed spices, or Habanero Pineapple, made with grass-fed beef. The Cilantro Lime Turkey sticks have 7g of protein and 45 calories per serving. The snacks are certified paleo and gluten-free, and Whole30-approved with 0 (yes, zero!) grams of sugar. 4. Wilde (Image: Wilde) Wilde makes jerky-based protein chips with chicken and pork, and minus the potato. Its Himalayan Pink Salt Chicken Chips, for instance, are made from 100% all-natural chicken breast and zero sugar. They’re high in protein (20 grams per bag), low-carb and gluten- and grain-free. RELATED: Coconut Oil Vs. Olive Oil: Which is Healthier? 5. EPIC (Image: EPIC) If you love cured meat, EPIC makes it all— Sesame Ginger Chicken bites, Venison Sea Salt and Pepper snack strips, and Bison Bacon Cranberry bars. EPIC combines protein with fruits, nuts, seeds and spices for some delicious flavor profiles. They also make bone broth, animal oils, and more, all of it produced with the highest, healthy standards—for both you and the planet.
In the Kitchen with Keri: My Quest to Make Fried Pickles Healthier
How can I make this a food that works for you instead of against you? How can I take out all of the bad stuff like the white flour, unhealthy oils, and the process of deep frying but keep the flavor?
Travel Workouts: The Easiest Ways to Maintain Your Routine
Whether you’re getting ready for a road trip to visit family during the holidays, just snagged a new job that involves tons of business travel, or are planning your next vacation, fitting in travel workouts can be tough. But figuring out how to stay active while jet-setting is not as hard as it seems. (It’s way easier than doing burpees for a minute straight, for example.) Here are a few easy ways to sweat as often as possible while you’re on the go (just don’t forget to throw a few healthy snacks in your bag, either). 3 Travel Workouts You Can Do Almost Anywhere 1. Pack your running sneakers. Traveling involves a lot of stress, so don’t add to it by overcomplicating your workouts. Running is the simplest of exercises—all you need are your favorite kicks and any open road. Even if you’re more of a SoulCycle person, make an exception and hit the pavement. There are also a few great portable tools for resistance training on the road, like lightweight resistance bands you can toss in any bag or the TRX, which you can attach to a hotel room door or tree in a park to get in a full strength-training sequence. 2. Find a fast, free online workout. You’re going to be pressed for time, but good news: most recent research points to fast, intense workouts delivering the same benefits as longer sessions. YouTube is stocked with free workout videos that range in length from five to thirty minutes and don’t require any equipment at all. Or try this five-minute workout that happens to be one of our favorites. 3. Sign up for a digital membership (or try a new studio). If you’re a boutique fitness junkie, many of the top brands now offer digital version of their workouts, so you can keep up your routine even when far from a studio. A few great options include Natalie Jill’s inspiring body-weight strength-training programs, Barre3 and Physique 57 for barre, AKT on Demand for dance and HIIT training, and My YogaWorks for yoga. Bonus idea: do a quick search for gyms and fitness studios in the city you’re headed to before you leave and book a few new classes to try before you even leave. Then you’ll be locked into sweat sessions before your trip even kicks off.
The Busy Parent’s Guide to Healthy Snacks
When the kids come home from school, more often than not, they’re hungry and scavenging the kitchen for a quick snack. What’s a busy mom (or dad) to do? You need easy, interesting, healthy, and fast go-to’s…like a guide to healthy snacks! When it comes to snack time, especially for kids who may eat small amounts at meals, snacks are an equally important place to squeeze in nutrients. Half a sandwich eaten at lunch? The second half combined with a ½ cup of fruit may just be the perfect snack. Snack time is also the perfect time to sneak in a serving of veggies, which don’t need to make an appearance only at dinner time. Veggies contain fiber and antioxidants while being low in calories, and after school snack time is a key time to make sure your kids are feeding their brains. Broccoli rabe is a great source of vitamin K, known for its help in boosting cognitive function and brainpower. It also has high levels of vitamin C, proven to protect against brain degeneration. Before the kids have time to grab a bag of chips or the candy you try your best to keep stowed away, check out this guide to healthy snacks that you and your kiddies will love to dip, crunch, and snack on. And they’re all are packed with nutrients and can be made in 5 steps or less! The Busy Parent’s Guide to Healthy Snacks Broccoli Rabe Quesadilla Broccoli Rabe Toast Beet Dip with Crudites Chickpea, Broccoli Rabe, Cucumber Salad
3 Healthy Snacks for Weight Loss
Today I’m talking about one of my absolute fave topics. Drumroll please… snacking! Lunch was at noon. It’s now 3pm and you’re starving, and dinner isn’t until 6pm. But you promised yourself you’d avoid the vending machine today and you don’t want to blow it. Well, you can check those “guilty” feelings around having an afternoon snack at the door, because when done right, snacking can be healthy for you and even be a weight loss tool. Snacking on the wrong types of foods — 90% of what’s in that vending machine – as well as not snacking at all can actually cause you to gain weight and simply be unhealthy. Nut there are healthy snacks for weight loss that can help you stay satisfied, reduce how many calories you eat at your next meal, lower your cholesterol, improve your energy and make you feel happier! The key is to make sure your snacks work for you, not against you. Yes, I’m talking to you pretzels and baked chips. 3 Healthy Snacks for Weight Loss Crudites with guacamole: Choose bright colored veggies like carrots and red peppers instead of those fluorescent orange snacks and satisfy your crunchy craving. Pair them with guacamole for healthy fat that can actually help you burn fat. Try two tablespoons of guacamole with 1 cup sliced veggies. Get creative and mix it up with grape tomatoes, celery, green beans, endive, radishes…in season produce is best! Mixed berries, ricotta and flax: Need to satisfy your sweet tooth? Raspberries, blueberries, strawberries, and blackberries have high water volume, are packed with fiber and are loaded with cell repairing antioxidants. Ricotta is satisfying and creamy, but also provides you with protein and calcium. Ground flaxseed adds healthy fat and more fiber. Try 1 cup mixed berries, ⅔ cup ricotta and 1 tablespoon ground flaxseed for a perfect snack trifecta. Apple, peanut butter and cinnamon: Sweet, tart, and crunchy, green apples will satisfy almost any craving while also being the highest in antioxidants of any apples. Sorry, Gala. Peanut butter is the perfect combo of protein, fat and fiber, all which help to keep you satisfied. Just make sure you’re opting for a natural peanut butter with no added sugars. A sprinkle of cinnamon not only adds a boost of flavor, but it’s also been shown to help control blood sugar and even to help you relax. Ahhhh….Try one small sliced apple with one tablespoon pb and ¼ teaspoon cinnamon. So give these healthy snacks for weight loss a try next time you’re feeling ravenous in between meals. Snacking the right way can actually help you consume less calories throughout the day, help you avoid that habitual pull to the vending machine for the not-so-great snack options, and lead you to be happier and healthier overall!
12 Awesome Healthy Snacks On The Go
Healthy snacks are hard enough to pack as part of your normal routine, so when it comes to traveling, packing them can be more stressful than deciding between wedges or flats. You’ve heard it a thousand times: Be prepared, pack smart, snack smart, blah blah blah. But there’s more to life than boring snacks! I’ve done all the hard work for you and I’m sharing my favorite fresh and packable snacks. Of course, they’re also healthy! And, since I like to be prepared for pretty much everything … pack both the wedges and the flats. 12 Awesome Healthy Snacks On The Go Popcorn You have choices here, friends. America’s favorite salty, crunchy snack is perfect for traveling when chosen properly. Boom Chicka Pop is non-GMO and comes in flavors you will heart, especially the sweet & salty combos like caramel & cheddar. I also love the extra virgin olive oil flavor from Popcorn Indiana’s Himalayan Pink Salt Popcorn and this one is also non-GMO. While you’re doing all that crunchy, don’t forget that popcorn is loaded with antioxidants and has about 3 grams of fiber for 3 1/2 cups. Kind Bars There are million bars to choose from, but you really need to know what you’re doing here since not all bars are created equal. My go to? Kind! They are generally super clean and yuck free, and they have a bunch of new flavors! Dark chocolate almond and coconut, Black truffle almond and sea salt or Dark chocolate almond mint all get a hardy, yes, please from me and I’m sure you’ll agree. YumButter Take your nut butter game up with these individual packs of nut butters that are perfect for travel. You’ll consume a wide variety of nutrients and a whole lot of flavor because this nut butter includes almonds, organic chia seeds and hemp seeds, Goji berry powder, lucuma powder and Himalayan pink salt. Pack one of these with a piece of fruit, and you’re all set. GimMe Organic Roasted Seaweed Snacks A salty snack to keep you away from those rest stop chips and pretzels. Aside from being super satisfying, they’ll give you 15% of your recommended daily dose of vitamin C and a bit of calcium. And, they’re fun to eat. The Good Bean Dried Chickpeas Can you say protein, fiber, antioxidants and crunch? OK, don’t say it, just eat them. These power-packed snacks come in both sweet and savory flavors so all of your cravings are covered. Vital Choice Wild Salmon Jerky Strips Great for a take-along option, each pouch contains 6 ounces of wild sockeye and keta salmon packed with omega-3s. They’re flavored with mild organic herbs and spices, a pinch of sea salt, a hint of smoky flavor, and a touch of organic sugar. No gluten, nitrates, nitrites, or artificial preservatives. You don’t need to opt for processed meats full of nitrates anymore just because, well, it’s lunchtime and a ham sammie seamed easy. And chances are your diet could use more fish, right? Nature’s Path Qi’a Superfoods Hot Oatmeal Creamy Coconut Your travel breakfast doesn’t need to come in a miniature box with a cartoon character on it. These packets will be your new best travel companion as you take your oats eating to a whole new level. Do you add hemp and chia to your oats? No need here. It’s already covered. Boom. The Chia Co. Individual Chia Shots While I don’t usually recommend taking shots while driving, I’ll say a-OK to these chia packets, especially sprinkled in yogurt, which you can pick up at any rest stop. But texting while driving … NEVER. Crunchies Freeze-Dried Fruit Ranging from dried fruits to dried veggies, alike, these are another great option for that clearly necessary travel crunch. You’ll love how they melt in your mouth … way better than candy. Carrington Farms Flax Pax You know that traveling can wreak havoc on your bowels. You need fiber to keep you regular and these packs are great to sprinkle on your meals for a little extra. Sold in perfectly-portioned packages, they are great for any meal and no measuring required. Epic Epic Bar is a great way to get your protein in in bar form. For all you paleo and gluten-free peeps, this is a home run. Made with grass-fed buffalo, one bar will give you 11 grams of protein and most definitely keep you satisfied until bbq time. They’re pretty much epic. Pun intended. Dang Are you as coconut-obsessed as we are? Thought so. Add these chips to your travel bag. Stat. Munch, top, sprinkle … eat them any way you wish. Dang, they’re good. (Sorry, had to!) So the next time you travel, before you decide that vacation equals inevitable weight gain, pack along these healthy snacks to keep you on track wherever you may go. Whether you’re racking up the frequent flier miles or just a once-in-a-while vacationer, you have the means to snack smart at any and all destinations. Bon voyage! More reading: If you’re following a vegan diet, we have two great guides for vegan-friendly road trip snacks and road trip meals. Happy trails!
