Snack Healthy, while on the Run!

June 29, 2019




Out on the Run?


Whether you had a long day at work, or are driving kids to practice, getting hungry is inevitable. What happens when time is short and adulting turns overwhelming?  You are most likely to find an easy solution to find prepared and easy to reach processed foods. 


There is no debate that fast food joints offer the convenience of affordable meals that only take a few minutes to prepare and can be picked up from a drive thru window.  However, they rely on compulsive spending and less than healthy eating habits.  Studies confirm that eating highly processed meals and snacks packed with excess sodium, sugars, and unhealthy fats, increase risk of cardiovascular disease, diabetes and obesity. 


One way that can prepare you for your daily battle is by packing snacks to keep you satisfied until your next wholesome meal.  It takes a little bit of planning to shop and prep daily snacks.  Done right,  the rewards that come back to you in health and financial savings are very satisfying. 



Take for example Caroline, she works downtown 5 days a week. She makes her morning coffee at home, but spends about $12 to $15 a day on snacks and lunch. That's approximately $75 per week, $3,750 for 50 work weeks out of the year. The most convenient choices going through her work day included high sugar candy bars, chips and fast food combos.


Caroline noticed weight creeping in, felt brain fogged and tired most days. After careful review of her wellness and financial goals, she knew it was time to make different decisions to stay healthy and enjoy the fruit of her hard labor. 


It was time to start making changes. Together we came up with a plan and created a program based on her needs,  including easy snack and lunch recipes with nutritional value, shopping list and meal prep coaching sessions. 


The goal is to reduce spending to $1, 250 a year, $25 for snack ingredients or $2,000 for $40 a week investment including lunch prep. Just  by taking time to shop and pack her snacks and lunch, she's will be able to save about $1, 750 a year and be at her best healthy self. 



If you would like to perhaps reduce process food to be healthier or save money to be wealthier, I want to share with you some quick snack ideas. Shop once a week, prep and pack in paper bags or container.  Keep it simple and steady and you'll see the rewards. 



Snack Choices to keep you hydrated and energized.


  • Fresh Guacamole or Avocado slices 

  • Cucumber 

  • Cherrie tomatoes

  • Carrots & Celery 

  • Sliced Artisan Cheese

  • Roasted Almonds 

  • Walnuts

  • Hazelnuts

  • Pecans

  • Cashews

  • Sunflower seeds

  • Pumpkin seeds

  • Baked Chickpeas 

  • Whole Wheat Crackers

  • Dry Pretzels


Use olive oil and balsamic vinegar or lime juice to dress veggies. Season nuts with Pink Himalayan, Sea salt, white pepper, cayenne pepper for flavor and boost metabolism. 



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