Healthy Snack Ideas

Back to School already?

I mean, a couple more weeks for us here in NY! I know many of you in the South or out West have already had your first day. Is it me or is this Summer actually going faster than previous years?



Anyway, someone recently sent me their kiddo's school's "suggested healthy snack idea" list. After the smoke coming from my ears dissipated, I decided to dedicate this week's newsletter to my own version.



It's not just that pretzels, animal crackers, and goldfish crackers are high in processed carbs, but they're low in the type of nutrition our little growing monsters thrive on. Not only that, but I'm pretty sure their teachers will be happier when they're eating more blood sugar balancing options. Those spikes and crashes are hard enough as a parent of 2 ... I cannot imagine a whole classroom full of it at once!



HERE ARE SOME IDEAS. Feel free to use for school snacks, home snacks, YOUR snacks, or even send into their schools as a passive-aggressive response when they send home their "healthy" snack list. J/K J/K. Show them, yes! But leave the passive-aggressiveness for the home. ;-)



The running theme with all of these is that while most have carbs, they all also have some combination of protein, fat, and / or fiber to help keep little bellies satiated, blunt blood sugar spikes (and crashes), and encourage better focus + learning. You'll notice that anyplace where I mention nuts or nut butter I also have seeds / seed butter as an option. I know many of your classrooms are nut-free even if your home is not.




Hope these help!!




XO,
Tara




P.S. In 1 week and 6 days, the cart will be open for you to sign up for TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course. It's meant for those looking to lose body fat, build muscle, or "tone up" AND optimize health. It's a course in that you will be learning a ton about your body and what it really needs to thrive. And because I wanted to take the guesswork out for you while you're learning, there are complete workouts to follow a few times each week and (optional) meal plans for the entire 28 days too. And by the end, you will know how to do this without the meal plans! If you're not yet on the waitlist, hurry up and reserve your spot! When the cart opens I will email the waitlist a discount code too.


Recently got this message from someone who did the pre-launch round of TRANSFORM: Body + Mind. She learned + implemented in the course and started noticing results 2 weeks later. Sure, some people notice results during the course, but for others it might come a little later. If you're in a rush or want a quick fix, this course isn't for you. But if you want someone to finally teach you how your body + metabolism works so you can make the choices that will get you the lasting results you want, then I'll see you in September! ;-)

Nut-free healthy snacks for kids

Nut-free healthy snack ideas for kids...

...that also happen to be free of gluten + dairy!



SHARING TODAY a few of the snacks the kids have been having at school so far this year. They help fill them up without making their blood sugar spike and crash... so these are some good ideas for adults too. ;-)



Are you a snacker or prefer to stick to your 3 meals?



Happy Tuesday,
Tara

27 Healthy School Snack Options

With our little threenager's impending entry into preschool, I was feeling relieved about the rumors (and downright claims) that this particular school program is known to be "strict" and "healthy" in their nutrition policies.

Awesome!  I got 99 worries, but a snack ain't one!  :-P

Then, this curious little packet arrived in the mail.  Along with doctor forms, emergency contacts, and mandatory meetings came a sheet claiming to educate parents, like myself, about what is considered a 'healthy snack'.  This…..THIS is what they wrote:

Hmmmm…..really?!?  "Pepperidge Farm Goldfish Crackers", "animal crackers", and "graham crackers" made THEIR list!

WHAT in the graham cracker did I just read?!?!  

A few of the items, at least, are in fact healthy.  However, my biggest problem with this list is that it comes from an authority that claims to have a superior understanding of what we *should* be feeding our children.  This means that some parents without much knowledge in nutrition may trust and follow these guidelines in hopes of nourishing their kiddos.  If goldfish and graham crackers are a healthy, everyday-type snack, what do they consider a treat?!

I do not judge others' decisions for what they feed their families, when, why, etc.  I like to believe that everyone is doing the best they know how.  I also believe this is one of my purposes in life - to help raise the bar.

After posting this list on social media a couple of weeks ago, some of you said you'd like to see me post a list of my own.  So, I am!

**The following list takes into consideration that most schools are tree nut and peanut free these days.  Although there are no overt peanuts or tree nuts in this list, many packages / ingredients will need to be double-checked to make sure they are in-line with your school's allergen policy.

Feel free to use these ideas however you see fit - to send in for snack, to combine and give as a quick meal, or just enjoy at home with your kiddos.  You will find some of these are meant to be paired together with other items on the list to balance it out, because….can you really eat hummus by itself?  ;-)  (Give me a spoon - I certainly can!)

1. Dried chickpeas
2. Cheese stick (organic, if possible)
3. Fruit - apple, banana, fruit salad
4. Sunflower seed butter
5. Hummus
6. Guacamole (with a squeeze of lemon or lime juice)
7. Seed crackers (such as Mary's Gone Crackers brand)
8. 100% whole grain crackers
9. Raw veggies - peppers, halved grape tomatoes, carrots, broccoli, cauliflower, cucumber, snap peas, green beans, halved olives
10. "Chips" made from baked sweet potatoes, zucchini, beets, or kale
11. Seaweed
12. Homemade granola (99.9% of store-bought has added sugar)
13. Apple "nachos" - include sunflower seed butter, hemp seeds, and coconut flakes
14. Trail mix with just seeds and dried fruit (goji berries, raisins)
15. Freeze-dried fruit
16. Hardboiled eggs or deviled eggs
17. Celery with sunflower seed butter or tahini and raisins ("ants on a log")
18. Air-popped (organic) popcorn
19. Seed pretzels (such as Mary's Gone Crackers brand)
20. Yogurt (coconut or Greek - unsweetened and plain…send in fruit to dress it up)
21. Applesauce (make yourself or buy organic with no added ingredients)
22. Savory yogurt dip (add spices, herbs such as dill, etc.
23. Chia seed pudding
24. Brown rice cakes 
25. Yogurt parfait - layer yogurt with fruit, seeds, granola, a layer of chia seed pudding, etc.
26. A smoothie
27. Small portion of leftovers or soup (a small thermos is helpful here)

As a special treat for holidays, birthdays, or other celebrations, consider sending in a homemade / healthy muffin or "cookies" such as those made from oats + banana.

Raw veggies are crunchy, colorful, and convenient little vehicles to get dips into little mouths.  :-)

I hope this helps!

In good health,

Tara