Healthy PROTEIN and CARB snacks – Weight loss friendly foods

Healthy PROTEIN and CARB snacks – Weight loss friendly foods


you know how important I think healthful food drinking enough water and moving are those are like totally huge components and being healthy and having good health in your body so I learned an awesome snack about a year ago from the person I’m going to introduce you to and she actually has tons of other simple healthy snacks of her sleep that she’s gonna share with us today this is Wendy hi hi Wendy thank you so much for being here glad to be here I really appreciate it and so what is the first snack you’re gonna oh do you have anything you want to say before you give us a snack well like you said hydration is really important and I encourage people to always drink at least 64 ounces of water and I think that’s important with any of your snacking that you’re doing so when you do that and combine it with healthy snacks you’re gonna have some really good results okay great thank you all right so what are you gonna show us today some good protein carb balanced snacks because you want to balance your blood Sugar’s throughout the day and the more you balance your blood Sugar’s the more energy you’re gonna have first of all and the more you’re gonna feel like you can go and do the things that you want to if you’re losing weight it also helps you with weight loss if you want to lose weight you can balance those blood sugars gives you the energy that you have and needs to keep you going this is one of my easiest ones so I just take an apple and we have an apple cutter I love we use this all the time slice my apple and then what this is is it’s actually just raw almond almond butter so most stores you can go to and this is one that’s here in the West called Winco Smith’s Kroger a lot of places you go to all it is is just they have a machine that’s either almonds or peanuts and you just grind it so it’s completely fresh there’s nothing else in there so one of our favorite things to do is to take one of these apple slices and dip it you’ve got a healthy carb which is your Apple and then you’ve got the almond butter which is your healthy protein simple easy great it’s so fantastic for kids great after-school snack as well and it’s one of my favorites to do so that’s healthy snack number one I’m actually gonna jump over to the second one okay so today I ran out of cottage cheese so pretend this is cottage cheese so one of my very favorite all-time snacks to have or even I eat it for lunch quite a bit is I’ll take a bowl of cottage cheese and I use about a cup to a cup and a half because you want to have enough of a healthy protein if I’m eating it for lunch I eat about a cup and a half and then I’ll take I love cherry tomatoes you don’t have to do Tomatoes you really can do anything you want but I love to take the cherry tomatoes and slice them and then I love these quick grab-and-go because I’m all about convenience who has time to make a lot of food these are simple quick baths so then I’ll take these are these little baby cucumbers you can buy pretty much anywhere and I’ll take my cottage cheese in a bowl I’ll slice up my cucumbers I’ll slice up my tomatoes and then like Lynn was saying earlier this is called talas supreme and you can get it in any of your spices wherever you go and I sprinkle some of the salad supreme on top and it adds just that nice it’s got paprika it’s got some sesame seeds adds just a nice touch to whatever it is that you’re making you can use this on any salad I just love it on cottage cheese because it gives it just that little extra POW that you need excellent I’ll link that below in case people want to pick that up okay then the Shalini asks a question about that you take the cottage cheese you put it in a bowl you cut up the cucumber’s you put that in the bowl you take the tomato you put that in the bowl you mix it all together then you sprinkle the salad supreme on top and you eat it like with a spoon yes okay okay and you kind of eat that as a meal I eat that as a meal because it’s perfectly protein and carb balanced you get just the right enough cottage cheese has a lot of protein in it and you also get just enough with your healthy carbs if you are not a cottage cheese fan and if you can handle it you can do yogurt Greek yogurt is what I prefer because it again has a lot of protein in it so sometimes you can do that another one of my favorites with Greek plain yogurt that I’ll do that how about hurry for about to bring it but I will take a little bit of like sugar-free jell-o whatever flavor you want I like black cherry and I’ll mix it into the plain Greek yogurt and then if you want you can sprinkle a little fruit in there some blueberries raspberries a little bit of healthy granola another quick simple easy snack okay I’m totally gonna try that that sounds really good really really good you can do flavored yogurt it’s just when you start getting into your flavored Greek yogurts be really careful about the calories yeah well and they have tons of sugar they can obtain the sugar so that’s why I like to get the plain Greek yogurt and then add in just a little bit then I haven’t control of the flavoring and what I want to do like that so that’s something I like there are some places called carb master you can get at Kroger stores that I’ll mix that in with my cottage cheese so I’ll do like one container one yogurt container of the carb master flavor like I like key lime and I’ll mix it in with my cottage cheese and add just a touch if you don’t want my grounded I forgot it I actually do this whipped cream because I did a comparison of the healthier whipped creams and honestly your what cream in a can is one of your healthier ones compared to your other versions so and it’s not theirs this one’s got 20 calories you can throw it in mix in just a couple of tablespoons is all you need and it’s like a nice little jell-o salad I love that that sounds really good and the thing I like about this snack that you’re sharing with us right here I’m gonna just yes go in on the ingredients here a little bit the thing that I and you can remember right and it is healthy raw vegetable snacks yeah and we’re always wanting to get more raw vegetables into our system so I really like like that snack / potential lunch yeah or breakfast so I eat tons of vegetables for breakfast so that could be something I’d eat for breakfast so then your almond butter that was like you could have a whole green piece of toast or with your other apples or raw vegetables another one that you can do for a snack or you can do it for a lunch if I love to take so this is just turkey breast and I like to get the no added hormones or nitrates mm-hmm that’s something that I like to choose and it’s thinly sliced and then we get my kids love I do a lot of kids snacks so my kids love these cheese sticks so I’ll just take a cheese stick like this and then I’ll take a piece of the meat and I just wrap it so you’ve got lots of protein and then I will just cut up a cucumber like this and you compare it you can actually if you get a bigger cucumber you can just make a sandwich and use the cucumber as your bread so you do a slice of cucumber on each side stick this in the middle and it makes a perfect protein car balanced snack again getting those fresh vegetables in and you’re getting your protein source and protein another reason that you want good protein carb balanced snacks if you’re just for example if you’re just eating an apple it’s not gonna hold you very long it might last you know you might be full for 15 minutes to a half an hour but if you combine it with a healthy protein it’s gonna last a lot longer so that it lasts a couple hours instead so I like this healthy cheese snack because of the protein plus it’s easy do you have any other cheese snacks healthy cheese snacks that you use we use all the time because you compare cheese cheese snacks you can use for just about anything like I said I love to pair it with the vegetables when my kids are struggling to eat vegetables if I put these two together and put a piece of meat on there they love it absolutely love it another thing that you can do is quesadillas we make a lot of case that he is and you just put the cheese in there and again I just pair I always pair it with a healthy fruit or vegetable because I feel like that’s something that they need to keep learning is that protein card balance when we’re talking carbs you have to remember things like your tomatoes and your cucumbers have carbs but they’re low-carb they’re very healthy you need to have healthy carbs the complex they’re complex carbs simple carbs are gonna be things like chips crackers they aren’t going to be quite as healthy carbs for you so you want to stick to the more complex ones whole wheat breads whole wheat pastas those are going to be more your complex healthy carbs that you want to get into your diet yeah so another cheese I’m trying to think let’s see another good cheese ones so can we back up and talk about the quesadillas yeah okay so what I’m assuming a whole wheat case it is oh yeah whole wheat yeah really really good there’s also there’s they actually make cheese ones they’re cheese quesadillas made out of cheese so you can take a bunch of Parmesan cheese and melt it in a pan and it makes a little quesadilla not as not as high as in your carbs but it’s healthy a little snack or you can make a little cheese crisps that are really fun to do with another healthy snack another favorite munchies is almonds I love to take my kids love to eat almonds and cheese together super fun little snack that you can do almonds are healthy when you do them in moderation your nuts if you get too many it can bring too much fat but overall though they’re healthy if you just keep them in moderation that’s another Frenchie’s snack I would say those are probably our most popular ones that we eat around here because we’re all about quick gravity yeah that’s great thank you so much okay so this is another fun one and then one of my very favorite recipes this isn’t necessarily a snack but it could be I love to take my favorite vegetable so what I have here that’s olive oil Parmesan cheese I’ve got an onion this is a zucchini that I bought yesterday couple zucchinis I like to get the small ones you can take yellow squash you can take sweet potatoes regular potatoes pretty much asparagus I’ve done it all whatever vegetables you like because everyone’s got different veggies that they like cauliflower broccoli what I do is I like to slice these up and then I take I love the onions Keeney and sometimes like I said I’ll throw an asparagus or red pepper really add some color some brightness mm-hmm you get a red pepper and slice that up and then I’ll put them in a great big bowl and then I pour 1 to 2 tablespoons of olive oil on it and then I mix that all together and then I sorry I wasn’t ready for this one I take a big cookie sheet this is a little one but I take this is who L used well loved but I have a big cookie sheet so then I’ll take all of my sliced veggies and I spray this down or put it on parchment paper and spread them out as flat as I can so sometimes I’ll shake it like this and then I take my salt and pepper or if you’ve got a favorite seasoning salt like you could do this salad supreme if you really wanted to or we’ve got some other spices that we like to do there’s one called crazy Jaden mix up it’s just a different seasoning that you can do I’ll put that sometimes it’s just salt and pepper so I’ll salt and pepper then I put Parmesan cheese on it so I’ll sprinkle the Parmesan cheese on it and then I roast it in the oven under broiled for about 15 minutes until it’s a nice golden brown you know on a black you just want a nice golden brown and that is one of my served it’s just so many people and that’s one of their favorites you eat it with your fingers or you eat it please you bring it out of the oven because it’ll be hot you serve it as a side dish oh you see since it’s a side dish for a meal or you could just eat it yeah like with your fingers or the fork or whatever I usually okay so I need a little bit help on this one I lost I lost you somewhere in the mail so you cut up the vegetables you cut up the onion you slice it or you chop it however you want okay and then you lay the onion and whatever vegetable you choose on oh no first you you move it around in olive oil then you put it on the tray put the parmesan on and whatever seasonings put it in the oven roast which is what boil is that broil is roast boil okay broil okay and then all right yeah I’d love you to show us okay okay it’s super easy not hard at all so my counter used to top so we’ll take this the key that you want to do is you want to make sure that it is sliced thinly because I’m just grabbing my bowl here a bowl not my best bowl work you want to slice them fairly thinly because you don’t want to take forever to cook them we’re just doing a roast so and I am NOT a chef so I just slice and dice fast real quick we’re doing even faster today so just for an example throw the ends away so let’s say and it’s not what are many vegetables you want if you just want a couple of vegetables great then my onion I’m actually just gonna slice it so if you slice the onion and put it in does anybody get like a like a whole bite of onion when they take the snack if they yeah if you don’t want any and don’t do any and I love and I love the flavor of onion I feel like it flavors your food really nicely but if you are worried about onions and don’t just cut out the onion don’t do it I like onion but I think if I’m serving it to the family I’m not sure the kids would like it as much so what I do is I dice it pretty finely okay slices hmm so this is kind of what I do so it’s still fairly chunked but it’s not huge that makes sense yes so then I get these pieces out I’ll just slide that down into my bowl we’re not picky here right no we’re not picky this is just a small example I just kind of flip it like yeah I just add a little bit we’re not gonna put so much on because I usually do way more vegetables than this yeah this is just to show you guys mm-hmm okay so I get all the vegetables in there I love bell pepper I will put bell pepper in there’s one of my other favorites because it adds a nice color because this can get kind of dull and boring right so then I take just think of this as a mass it’s much bigger so then I’ll spread it out on my cookie sheet once I’ve got it all mixed in there see it’s not even my onion didn’t even get mixed in it sometimes I’ll put broccoli or cauliflower just kind of whatever I have around the house so just picture this is loaded with vegetables then I’ll put I I sprinkle a little bit this is just my kosher salt that I like it because it’s a little chunkier so I’ll sprinkle a little of that a little pepper however much you want and then then I put the parmesan that I’ll sprinkle on the top and I try to cover every vegetable because it’s so good and the nice thing about the parmesan is that also makes it a golden brown mm-hmm well the program has protein in it too doesn’t it uh-huh well throw it in so what I’ve done is I’ve taken my oven I put it on high or you can do it if you’ve got some but if you’ve got like potatoes I would actually put it on I don’t know if you can but like mine we can do high and I can do low so I usually with my what is it baked no this way okay broil royal yep so I do broil and then I just throw him in you have to take your pans out first I usually use wow there must be a lot of vegetable eaters around here roasted veggies they are fantastic and I know I do this a lot with what people come over I’ve done this and I don’t like pair it with some roasted chicken if you want to do chicken or if you want to do regular if you’re a meat-eater I just pair it with a good healthy protein and people love it they think it’s fantastic so we’ll check on those in a minute but that’s one of my favourite snacks for fresh vegetables that you can turn into roasted and I like them still a list a little bit tender and crisps but you can cook them to however you want them and it’s a big hit that’s people of it you’re kind of all about the carb protein combo thing yeah because again it’s balancing your blood Sugar’s which is going to give you more energy it’s going to help you to feel better and if you’re eating card balanced protein snacks and meals throughout the day it’s gonna help with weight as well whether you exercise what you should be doing it’ll help with that too when you’re exercising just to feel balanced so another one that I love to do is my salad so with the salad again just whatever salad you want I like romaine because I feel like it’s got a little bit more spinach so what are we doing about this romaine thing in the United States right now where they’re recalling all the romaine and nobody’s selling it and the recall is over oh it’s over okay all right yeah so that’s why they’re back to selling the romaine lettuce but you can eat whatever lettuce you want red lettuce butter leaf lettuce yes all kinds of lettuces you can choose i iose Burgas it’s a good lettuce but it doesn’t have as much a nutritional right something really went so that’s why I choose roaming right or Spanish minutes yeah I do spend in gelati yeah I just have romaine on him and so same thing this is the thing as I love I always have salad stuff as a staple around my house just because it’s easy and quick and fast a lot of times too I use the spring mix that’s another really good easy one depending on where you shop so um salad you put in whatever you want I like to use cucumbers tomatoes you can do your bell peppers I like the mini ones cuz they’re easy to cut up and then what I do is just for a quick snack especially if you’re looking at protein car balance I will open I like chicken chicken breast you could do tuna it’s again I’m looking fast too so we’re looking at yeah fast quick yeah that’s that’s one of the things like already I can see that fast and easy is a big part of this because like at my house if I were to have chicken I’d be like I’m gonna cook the chicken and I’m gonna you know and it would be like major production but I love the fact that they’re quick and easy and fast that’s that’s awesome so for lunch what I’ll do is I’ll just open up some a can of chicken some of my favorite brands this is Bolthouse and it’s a yogurt dressing the salsa ranch isn’t my favorite might this my favorite is the ranch and the bleu cheese you can tell the bleu cheese is almost gone yeah yeah so they’re low calorie which I really like and they’re also made out of yogurt which is another great one and I also love Opa Opa yeah I’ve got another one I’m out of it right now but I love their ranch dressings and I use them all the time again another healthy substitute if you’re addressing person these are really good healthy if you like the creamy now if you like more of the like oil and vinegar then you can do this is one of my favorites that’s got an Asian spin on it and it’s light and there’s a lot of light ones that you can do that are really healthy this is one of my favorite is this a lot of this Asian sesame mm-hmm I actually use it with um sometimes I’ll make cauliflower rice and I’ll put like stir fry over it like chicken uh-huh okay and I’ll do chicken and warm it up and I’ll put this over it because it gives it a nice little that sounds really good but that would be more of a main a main dish that’s more of a me do but that sounds good she jig do just a call from our rice and the chicken and that sesame oh yeah you could put a bell pepper and stuff like that in it too but that sounds really good you’re some onion in it yeah yeah I love that that’s great okay let me make sure I get a good picture of these guys they have all kinds of flavors there’s so many different flavors with full house you find the Bolthouse in your refrigerated section or salad dressings oh wait a minute now that seems important are you talking about the in the produce area and the produce air okay to your salads there’s always a big section of refrigerated salad dressings that’s where you’re gonna find your yogurt quick ones like the OPA and the Bolthouse though so they won’t be on the regular because the salad dressing oil is a full aisle of salad dressing so they’re not over there this one and this one in Newman’s light I also like you’re gonna find these on your regular salad dressing aisle okay yeah but these are gonna find the refrigerated section makes a fast simple snack salads are great healthy snack to have and if you throw the chicken on you’ve got that good protein carb balance another thing that I like to do as far as chicken salads is rotisserie chicken if you pick up a rotisserie chicken you know at your local store and you’ve got leftovers it’s great to just throw some rotisserie chicken on there and it’s good snack too so those are my salad ideas another thing that you do I don’t know if you guys have big name brand stores that you shop at but I like to when we go get jerky they have a turkey jerky that they sell this once at Costco you have a cost go around that’s very healthy snack that we eat a lot my kids do love jerky and so we eat a lot of jerky you just want to watch your sodium is your biggest thing you’re watching this I like this one because it’s more natural and it’s lower fat and it doesn’t have as much sodium in it well don’t you have to watch the sugar in it too if you have teriyaki it’s really high actually I like this one cause it’s just straight Turkey we get the turkey jerky a lot yeah yeah but you do want to check your sodium and your sugar level Reggie Sanders talked about almonds and we have a lot of almonds on snack as a snack as a healthy snack I snack on these all the time nuts that’s the back here we have the big bag another great snack to have is to find a protein a protein powder that you really like and this is just one you can look at body fortress I don’t even remember where we got this one probably at Costco again but if you find a really good protein that you like I actually add this to shakes you can if you do just like a smoothie we can do smoothies timebut throw it in my smoothie for a little extra protein and putting it like a handful of spinach and whatever fruits you like make your own flavor and smoothies I also actually add this to my pancakes oh yeah I’m cooking healthy that’s good yeah yeah that’s good cuz I’ll use wheat and I’ll throw in a scoop of this and make just some healthy pancakes yeah that’s awesome I also haven’t been known to thrown it in you know when you get those leftover bananas that are over right yeah and do banana bread I’ll throw it in there I’ll put a little bit in there and then I actually use Greek yogurt as a substitute and applesauce for a lot of the oil in the butter so I’ll just throw those things in front okay this one’s mine so you want to find there’s protein bars and snacks the with protein bars these are some of my favorites but it’s through a company that I actually work wit work with for health coaching and but what I wanted to point out with these bars you want to look because not all protein bars are the same absolutely if some of them are tons with sugar and write all kinds of so you but the thing that I will suggest as far as I healthy snack with protein bars is to look at the nutrition like on this one you can see that it’s got a hundred and ten calories the fat is only 3 grams your carb is only 12 so here’s what I’m looking for I’m looking for here’s my protein my protein is 11 grams and my carbs are 12 do you see how those are really close together mm-hmm if you want a good balanced protein bar you want the protein and the carbs to be close sometimes you’ll get protein bars and the carbs will be like 42 and your protein might be 30 those really aren’t super super close you want closer because if they’re if they got super high carbs you’re gonna have a lot of calories you’re gonna have a lot of fat a lot of sugar so you want to make sure not for not on protein bars are made alike so I’m gonna look because I have a beloved bar that I eat which is a kind bar and I am gonna when I go home I’m gonna check and see what that is and see if it meets that yeah because you want it to be fairly close together the more the farther apart they are the less healthy that protein bar is going to be for you excellent I love that tip thank you so much those are another fast go to I eat these all the time fast really simple easy go-to snack okay so I’m gonna check on our vegetables really quickly I know they’re not quite brown enough but you couldn’t start seeing oh it makes them so good they’re starting to brown and golden yeah and you can see and I usually roast mine just a little bit darker than here but they’re already getting tender mmm that’s my oven same clothes me just in ten minutes huh yep just in timid so you only want him in there for 10 to 15 minutes that’s why they’re a fast quick thing yeah so really the longest part is just chopping it all up mixing it in together so yeah there’s my quick and healthy snacks I love it thank you so much I think what we’ll do is wait until those what were they Sookie the zucchini and onions are done and we can take pictures of them and maybe taste them together and I will be the taste tester because okay I’ll see if I like I’m gonna I actually like zucchini so I have to like them yeah and so we’ll we’ll just look at those in just a minute I kind of have in my mind that maybe you’ve lost weight have you lost weight I did lose weight I lost 50 pounds okay I kind of thought that um maybe another time on another video we can talk about that and what kind of what that looked like well I’d love to do another video on smoothies as well okay so if we could do a couple different ones that would be great work on that okay people clothes right now and I’ll just show a picture oh my go maybe well maybe we’ll show us eating it or something but okay I will say though with my weight loss a lot of it had to do with these balanced protein carbs yeah yes yeah that makes sense to me yeah okay we can check you let me check one more time we’ll check one more time cuz it’s really close mmm okay where are we at with these roasted vegetables okay I just pull them out just remember usually I have a huge amount they’re all together so they look a little bit better than this but so this is about the perfect amount though of browning that you want you can see your Parmesan cheese is browned really nicely cuz you don’t want it charred that’s not good for you so I’m gonna grab some here so usually what I do is I just serve them up as a side dish but a lot of times especially if I’ve had them left over I’ll just eat them as a snack yeah like a look yeah okay so here they’re gonna be hot with the cookie we’re gonna let you try them out okay try them out yeah why not all right here we go I might just have to blow a little bit there bhai shows wait a minute maybe they do look they do look beautiful did I show it on the plate hang on look at that they do look really good and you can you have to admit it was fast mm-hmm all right here we go can give it a try sounds good oh yeah that’s good oh yeah mm-hmm and it’s still pretty crunchy stay here yeah crunchy but hopefully tender enough but yes not yeah I would eat this though too crunchy but what’s its ice oh it’s the pepper I taste I’m tasting something kind of okay I endorse this this is very good I love it good good and like I said you can add in any vegetables you want that’s the nice thing up about it that’s the beauty of it because there have been many many days when I’m like short tonight I don’t know what to fix and I just find whatever vegetables I’ve got throw them together and coat them with olive oil and salt and pepper and parmesan and you’re good to go I love it mm-hmm all right thank you so much for being willing to come on the channel and share these healthy protein and carb snacks i-i’ve learned some things today so I’m really excited about that to be able to share with the viewers and I would love to come back and talk about those other things as well okay thanks for having me on I appreciate it thanks Wendy okay you

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