Archive for the tag - healthy snacking

Inside Davey Wavey’s Refrigerator.

I get a lot of emails asking about my diet – and so I thought it would be fun to give a tour of my refrigerator.

The truth is, in the last few years, I’ve made a lot of progress in upgrading my diet. In place of red meat, I’ve opted for leaner choices like turkey and chicken. I’ve added more vegetables to my meals. And I’ve cut down on many processed foods.

So, without further ado, let’s take a look inside my fridge:

  1. Grains. I keep an assortment of whole wheat breads and wraps to get good, complex carbs. Always look for the word “whole” before wheat on nutrition labels and packaging. Wheat or multigrain products aren’t the same. Check out these tips for buying healthy bread.
  2. Fresh cilantro. I love Mexican recipes, and fresh cilantro adds a great flavor to many dishes.
  3. Micro Arugula. Micro or baby greens are typically 4 – 6x higher in nutrients than their full-grown counterparts. In addition to packing an enhanced nutritional punch, they also provide more vivid flavors and textures.
  4. Avocado. Full of heart-healthy fats, avocados are a great condiment or mayo replacement for sandwiches and burgers. It’s also great in salads. Or, you can try my world-famous guacamole recipe. You can even substitute butter with avocado in many recipes.
  5. Sliced turkey. To avoid high-sodium deli meats, I opt for sliced, in-house meats from my grocer. It’s an easy way to reduce you daily sodium intake.
  6. Veggies. I always keep an assortment of fresh vegetables and other produce (like tomatoes, peppers, broccoli and red onions) for sandwiches, salads and to use as ingredients in my dishes.
  7. Coconut water. Often called nature’s sports drink, coconut water has more potassium than a banana. It’s a great way to rehydrate yourself after a workout.
  8. Fresh basil. Cut up some tomatoes, mozzarella and basil – and then add a dash of olive oil, salt and pepper – and you have a great appetizer that’s sure to impress.
  9. Radishes. I love the color they add to salads!
  10. Carrot juice. Not as healthy as eating the whole carrot, but a lot more enjoyable – and still loaded with vitamin A.
  11. Soy milk and almond milk. Soy milk and almond milk are flavorful, nutritional alternatives to lactose milk. I think they taste better, and each offer unique benefits. Soy milk has a lot of protein, and almond milk is low in calories.
  12. Leftovers. Because I live alone and because preparing healthy meals takes time and effort, I’m a big fan of making extra and saving the leftovers. Here, I’ve saved steamed vegetables and my new favorite protein-packed veggie burger recipe.
  13. Spirulina. This superfood has a full spectrum of ten mixed carotenoids and can easily be mixed into energy bars, vegetables juices or smoothies.
  14. Alfalfa sprouts. Crunchy and delicious, these sprouts contain a myriad of nutrients including B vitamins and vitamin K. They’re great in salads or on sandwiches.
  15. Tofu. I’m not huge on tofu, but it’s a great alternative to red meat. I’ve found a few recipes that I’ve really enjoyed – and often use tofu in my veggie burgers.
  16. Olives. I absolutely love fresh, Kalamata olives. High in heart-healthy fats, olives contain vitamin E and protect the body against free radicals. Olives are also rich in vitamin A and a whole slew of minerals.
  17. Carrots. Need more veggies in your diet? I replaced chips with carrot sticks as a side dish. They’re surprisingly filling and satisfying, especially with a cup of freshly prepared humus.
  18. Lettuce. You can never have enough lettuce in your crisper! I usually go for darker, richer greens – as those tend to be healthier choices.
  19. Fuji apples. A sweet hybrid apple, this is my favorite choice for healthy snacking. It’s crisp and delicious, and goes well with some freshly ground peanut butter. Yum!

That concludes our tour! Please come again soon!

And, in the comments below, let me know if you’re surprised by anything in (or not in) my refrigerator!

How to Snack Healthy.

Hey Davey,

I have a quick question for you: How do you stop yourself from snacking out of boredom or settling for unhealthy foods?

Do you have any tips for staying on the right track when there just aren’t the right foods around?

Love,
Emily

If you're bored, find a better way to pass the time. Like playing with your dog. And, studies have shown that petting a dog actually reduces blood pressure.

Hey Emily,

There’s nothing wrong with snacking in between meals when it’s to curb hunger. But it’s important to distinguish between true hunger and appetite. Hunger is the body’s need for food whereas appetite is more about psychological desires for food.

When you start to feel the munchies, experts recommend rating your hunger on a 10 point scale wherein 1 is insatiably hungry and 10 is overly full. If you’re feeling a 4 or higher, you can probably satisfy your urge by drinking a glass of water with a bit of juice for flavor. If you’re feeling a 3, maybe a healthy snack will help hold you over until your next meal.

If snacking is in order, here are a few tips to help you make healthier choices.

  1. Be proactive. Being proactive starts at the grocery store; buy healthy snack foods like fruits, veggies and hummus. Stock up on peanut and other nut butters that are satisfying and delicious. If you’re going to a friend’s house, bring a snack with you. Just throw an apple into your backpack or purse. By being proactive, you won’t have to be reactive.
  2. Purge… your kitchen cabinets. While buying healthy foods is crucial, it’s equally important to rid your pantry of unhealthy options like cookies, ice cream and potato chips. Box up all your unopened and unhealthy snack foods and donate them to a local food bank. If it doesn’t nourish you, don’t give it space in your home or your life.
  3. Think about how the snack will make you feel. When selecting a snack, take a moment or two to consider how you’ll feel in another hour. Will you be glad you ate it? How will you feel in another day? By asking yourself these simple questions, you can use your inner guidance to make smarter choices.
  4. Use portions. Overeating is overeating, even when it involves healthy snack foods. To prevent overeating, always portion your snack out into a small bowl or small plate. When we use bigger plates, we tend to be more generous in our portions (as the quantity of food can look smaller in proportion). Moreover, when you eat directly from the box or bag, it’s impossible to monitor your portions.
  5. Find a new hobby. Snacking isn’t a hobby like collecting coins or folding origami. The purpose of snacking isn’t for passing the time; it’s to fuel your body with the nourishment it needs between meals. Instead of dealing with boredom by eating food, find another pastime. Go for a walk. Take a jog. Build something. Or just distract yourself in another way, like playing with a pet or reading the latest post on DaveyWaveyFitness.com.

I hope these tips help you better understand hunger and the role snacking can play in a healthy and active lifestyle.

Love,
Davey Wavey

P.S. If anyone else has any tips, feel free to share them in the comments below.