Get your protein on! High Protein Snack Mix

homemade snack mix with nuts

keeping you full till dinner

I am the first to admit I am a snacker. Especially at work. It is easier to eat chips or pretzels throughout the day instead of waiting by the microwave to cook my frozen meal. I usually end up grabbing a snack at the vending machine and eating empty calories throughout the day until dinner time. Here is a mix and match, high protein snack mix to keep you full till dinner time.

The best thing about this snack is you can make it with anything laying around the house already. Have some cereal that is about to go stale? Why not add it!

I always make a big batch and store it in an air type container. I pre-make the bags so all I have to do is grab a bag in the morning. It can’t get much easier than that!

Choose your favorite combination. Go crazy and figure out your mix!  My personal favorite is what I call Chocolate Covered Strawberry. Check it out at the bottom of the page.

I would love to hear what your mix snack mix style is. Comment it below. Enjoy!

No cooking needed. Pour, mix and go!
CHOOSE YOUR BASE
  • Pretzels
  • Baked cheese squares
  • Cereal
  • Popcorn
CHOOSE YOUR NUTS OR SEEDS
  • Almonds
  • Sunflower seeds
  • Pumpkin seeds
  • Peanuts
  • Walnuts
CRUNCHY EXTRAS
  • Sesame crackers
  • Wasabi beans
  • Bagel chip
SWEETS
  • Chocolate chips
  • Raisins
  • Craisins
  • Dried cherries
  • Dried Strawberries
  • Peanut butter chips
OPTIONAL DRIZZLES
  • Siracha
  • Chocolate
  • Peanut butter
  • Ranch
  • Buffalo
  • honey

Chocolate Covered Strawberry:

  • Base: Popcorn and Pretzel
  • Nuts: Almonds and Walnuts
  • Sweets: Dried Strawberries, Craisins
  • Drizzles: Chocolate

It is important to balance out what you eat with exercise. Check out the fitness blog to find tips on staying fit and workouts to try.

5 Low Calorie Candy for Halloween

person picking out candy at a candy store

5 low calorie candies and sweet treats that will satisfy your sweet tooth without breaking your diet

The candy bowl full of sweets your kids collected from Halloween can be tempting. They won’t miss one king-sized snickers bar right? Halloween doesn’t have to break all the hard work you have done to maintain a healthy lifestyle or discourage you from starting a new healthy meal plan. If you are craving something sweet, it doesn’t have to be full of empty calories and added sugars.

Try to curve that craving with these 5 low calorie candy options.

Honey Sticks

different flavors of honey sticks
Honey sticks are a great sweet treat that have hidden health benefits. According to the healthline.com, there are many benefits to raw honey including being low in calories, a good source of antioxidants and helps with digestive issues. It is also great for soothing sore throats. You can shop locally for your honey sticks at farms and farmer’s markets. They are usually fairly cheap and come in a variety of flavors like lavender, blackberry, and apple. With only 20 calories, 4g of carbs, and 4g of sugar. You can try a variety of flavors without cheating on your healthy diet.

Fruit Leather

Mixed Berries-blueberry, raspberry, strawberry

If you want all the sweetness of candy but without all the added sugar, fruit leathers are your best bet. The soft yet chewy texture is similar to other fruit chew candies but with more nutritional value. Nowadays you can find fruit leathers in major grocery stores. Places like Aldi and Trader Joes always have them sitting by the register ready for you to grab. The individual wrapped portioned will keep your portions under control. The 50 calories, 12 g carbs, and 10 g of sugar snack with keep your sweet tooth satisfied.

Dark Chocolate

dark chocolate with nuts

If you are a chocoholic, dark chocolate is a great dessert to have. There have been many studies on the benefits of eating dark chocolate. Typically the darker the better. The higher percent of pure cocoa eliminates the need for added sugars and creams. Try to get chocolate as dark and bitter as you prefer. Typically dark chocolate ranges in calories depending on the brand and extra add-ins. For an Intense Dark Ghiradelli Square it is 60 calories, 4 g of carbs, and 1 g of sugar. If you are missing some extra flavoring, I like to dip mine in a little all-natural peanut butter.

YumEarth Naturals Gummy Bears

yumearth organic, natural, gummy bears

There are a bunch of healthier alternatives to gummy candies. Our favorite is YumEarth. They are made with organic ingredients and use natural flavors and no artificial dyes to color their candies. What is great about this brand is there focus on allergy-free products. They give a detailed outline of their ingredients on the webstie including which candies you can enjoy if you are gluten-free, dairy-free or vegan. This 60 calories, 13 g of carbs and 11 g of sugar option is a great option if you want to cut out the processed and artificial ingredients in candy and stick with more naturally sweetened products.

Go Fun Sized

mini candy-m&m, snickers, mars. twix

It is ok to to eat your favorite candy. Just keep in mind the portion size. While many kids may compline over houses that give out smaller sized candies, you can surely take them off your kid’s hands. If your favorite candy is Reeces, don’t feel guilty have one or maybe two of them. Fun-sized candies can vary in nutrition info. To give you a benchmark, a fun-sized snickers bar is around 80 calories, 10 g of carbs and 9 g of sugar.

We hope these low calorie candy for Halloween, helps keep your hand out of the candy bowl. The nutrition information we gave may vary depending on what product and brand you eat. For more nutrition information, search the foods through the log-it screen on the HealthMetric app and get the full nutrition label.

 At the end of the day it is all about balance. You should never feel bad about cheat days or the days you just need an extra sweet treat to end the day right.

Don’t feel defeated after having a higher calorie or sugar day. It is not the end of the world or end of your healthy habits you worked so hard to accomplish. It is just another step on the road that will lead to the healthier you.

You can learn from the foods and events that may steer you off your path. If you know certain food you just can’t say no to, simply don’t say no. Make up those calories in the other foods you eat or an extra 15 minutes of exercise.

You don’t have to cut out your favorite desserts completely, just pay closer attention to the serving size and try some of these alternatives before you indulge in your favorite sweet treat.

Want to see more tips on becoming the healthier you? Check out our other blog posts.

Healthy Lemon Squash Bread

healthy lemon squash bread

Fall is finally here. Time to bring out the flannels and buy pumpkin spice everything. Pumpkins may be the food of the fall, but don’t forget about it’s cousin the squash. Squash is full of fiber, antioxidants, and nutrients. Squash is a low calorie and zero fat option to add to your fall diet according to Mayo Clinic Health Systems. This healthy lemon blossom squash bread is the perfect Autumn treat that you don’t have to feel guilty about.

There are also a ton of benefits for shopping in season. You can have fresher options, save money by buying in-season and support local businesses by buying from local farmer markets are farms.

I am a huge fan of lemon and remember my mom baking bite-sized lemon blossom cakes for us growing up.  My sister shared this recipe with me a year ago and brings back all the nostalgia. She found it on Pinterest from The Spruce I am telling you, you will not notice this bread is packed with healthy vitamins and fiber. It will please the pickiest of eaters. You don’t have to feel guilty about going back for seconds. You can have your cake and eat it too!

Ingredients

Quick Bread Batter

  • 2 1/4 cups sugar
  • 1/4 cup lemon juice
  • 2 teaspoons lemon zest
  • 8 ounces butter (melted)
  • 3 large eggs (room temperature)
  • 3 cups flour (all-purpose)
  • 1 teaspoon salt
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 2 1/2 cups summer squash (yellow, shredded)

Lemon Glaze

  • 1 to 2 tablespoons milk
  • 1 teaspoon corn syrup (light)
  • 1 1/4 cups sugar (powdered)
  • 1 tablespoon lemon juice

Recipe

Make the Quick Bread

  1. Gather the ingredients.
  2. Heat oven to 350 F and thoroughly coat two 8 x 4-inch loaf pans with cooking spray.
  3. Place the yellow squash in a colander over a sink to drain any liquid.
  4. In a medium bowl, mix together the sugar, lemon juice, lemon zest, and melted butter until well combined.
  5. Beat in the eggs, one at a time, until the batter is light and fluffy, about 2 to 3 minutes.
  6. In a separate medium bowl, whisk together the flour, salt, baking soda, and baking powder.
  7. Add these dry ingredients to the batter and mix only until it’s well combined.
  8. Add the drained squash to the quick bread batter mixing thoroughly until well combined.
  9. Divide batter between prepared pans.
  10. Bake for 55 to 60 minutes or until a toothpick comes out clean (begin checking at 45 minutes). While quick loaves of bread are baking, make the lemon glaze.

Make the Lemon Glaze

  1. Gather the ingredients.
  2. In a small saucepan, heat 1 tablespoon of milk and the corn syrup until the mixture is almost simmering.
  3. Whisk in powdered sugar and lemon juice until smooth. If it seems too thick, add 1 teaspoon of milk at a time until it looks more fluid but still thick. Set aside until needed.
  4. When quick bread has finished baking, remove from oven and place on a wire rack. Do not unmold yet.
  5. Immediately brush on the lemon glaze and let the loaves cool for 10 minutes.
  6. Run a knife around the edges of the quick bread and carefully remove from the pan. Let cool completely on top of the wire rack.

Let us know what you think of this recipe by commenting below! Check out our other blog post on fall-inspired Tips on Busy Mom Workouts: How to burn calories at the pumpkin patch.

Busy Mom Workout: Burning Calories at the Pumpkin Patch

little girl at farm picking apples

3 ways you can stay active and sneak in a workout while busy being a mom

Fall is finally here and pumpkin patch season has begun! A pumpkin patch or local farm is a great way to get your kids outside away from screens and enjoy the outdoors. But it can also have benefits for you. The pumpkin patch is a great way for a busy mom to secretly workout and burn calories while having fun with your kids. Check out these activities you and your kids can enjoy while staying active and burning off the calories from the cider and baked sweets you will be getting after.

These three simple busy mom “workouts” can help you burn calories while having fun with your family.

Go Through a Corn Maze

women choosing what path in corn maze

Corn mazes are a lot of fun for the kids to try and navigate all the twists and turns. Corn mazes can be quite elaborate with different designs and lengths. Like a Curious George maze featured in Reader’s Digest. They are a great way to get your steps in and spend time working through the maze with your kids. Walking through the maze for 30 minutes to an hour can burn around 150-200 calories (give or take depending on your weight and other factors) and give you an extra 3,000 steps for the day.

Go Apple Picking

picking apples from apple orchard

If your nearby farm has an apple orchard I strongly suggest going apple picking. You kids will love being able to pick apples right off the tree. The owners and workers of the apple orchards are usually very knowledgeable about apples and farming—it can be a great learning experience for your kids. The motion of picking apples is a great exercise. Changing from reaching high to low, you can incorporate squats into your apple picking. The more apples you pick, the longer the exercise, burning calories at a rate of around 150-200 for 30 minutes of walking and squats burn around 100 calories for 30 minutes. I always end up getting a ton of apples and giving them away to family and friends. After making a few of my favorite apple desserts of course.

Carry Your Own Pumpkin Back

women with wagon full of pumpkins at farm

If you are a busy mom trying to workout, you have to get creative on how you get in a 15-minute exercise. You don’t have to go to the gym to get your weight time in. Try using a pumpkin! Pumpkins can vary in weight so make sure you are comfortable carrying around the pumpkin before trying this tip. Instead of rushing back to your car to put your pumpkin away, try carrying it around with you for the rest of the trip. Again this might not be best suited if you have multiple kids to chase or younger kids you need to keep your eye on. Adding a little weight for when you walk can help burn around 250 calories for 30 minutes.

All the calories burn estimates vary from person to person depending on your weight, intensity, how fast you walk and other factors. Every few minutes of exercise counts so try not to just focus on the calories burned, but getting the right amount of exercise your body needs.

It is always important to find time for yourself and sneak away to the gym or go for a run to clear your head. However being a busy mom, that is not always possible. You are the queen of multitasking so why not apply that to your workouts.

Raising kids takes a lot of energy. Put that energy to good use and find ways to get in the extra few minutes of workout time by doing activities your whole family will enjoy.

Your kids will be able to stay active with you and not be stuck in front of the TV all day.

HealthMetric offers features in our all-in-one health and fitness for busy people like you. Our voice assistant allows you to log all your workouts and food at one time. Simply push the microphone and say “one cup of apple cider and one apple” or for workouts “30 minutes of walking”. Check out how HealthMetric might benefit you.

Blueberry Oat Smoothie

blueberry smoothie

Short on time and looking for something to keep you satisfied through the day?

Thanks to In Search of Yummyness, we have a recipe for you that’s perfect as a meal or snack.

Ingredients:
  • -1 cup almond milk
  • -1/4 cup rolled oats
  • -1/4 tsp vanilla extract
  • -1 tsp maple syrup
  • -1/2 cup blueberries
  • -1 tsp ground flax
  • -100 g Greek yogurt
  • vanilla or coconut flavored -ice cubes
For an optional topping, use granola Instructions:

Pour the almond milk into a bowl. Add the oats and allow them to soak for 5-10 minutes.

Pour the oat mixture into a blender and add all of the other ingredients, except the granola. Blend until smooth, and top with granola if desired.