Nutritional summer snacks

Snacks for endless energy
By Jamie Dougherty

We can always use more energy during the day, especially to keep up with all our fun summer time activities. Whether you are traveling, driving the kids to camp, or simply outdoors enjoying the beautiful weather, these endless energy snacks will keep you going all summer long.

  1. Avoid energy-sucking snacks: Processed "on-the-go" foods full of low quality oils and sugar that can bog down our systems and drain our energy. Very low nutritional bang for your caloric buck.

    Examples: Chips, oil roasted nuts/seeds, muffins, "breakfast" bars, frozen yogurt, cheese puffs, popcorn, low quality cookies

  2. How to avoid energy sucking foods? Plan ahead! By taking a little time to plan out your "emergency snacks" you are guaranteed to avoid energy sucking snacks and feel great all day long.

  3. Stock up on snacks for endless energy: Just as with cooking, you want your snacks to be a whole and pure as possible. That way they contain all the vitamins and minerals that will provide your body with the needed nutrients to stay alert and active. Snacks high in fiber and protein also keep you full and create a sense of satisfaction.

    Examples: Hummus and water logged veggies (cucumber, radishes, celery, carrots) whole wheat pita bread with peanut butter and fruit sweetened jelly, fresh seasonal fruit and dried fruit (peaches, prunes, apricots, apples), almond butter stuffed dates, roasted chickpea crunchies, sweet potato fries, homemade granola.

  4. When choosing vegetables to snack on, go for ones that are packed full of water: Water logged veggies will keep you hydrated and help maintain energy levels. Worried about traveling with fresh veggies? Don't be! Simply pick up some Debbie Meyer green bags to keep your veggies fresh for at least 10 days. Examples: Cucumbers, watermelon

  5. Dried fruit is a great on-the-go snack and pairs perfectly with a handful of walnuts or almonds: However, be sure to only by un-sulfured dried fruit. Many companies add sulfur to maintain the color of the fruit however sulfur can create digestive distress. Be sure to read the labels before you buy.

  6. Do we all need to snack? Snacking is not always necessary. There are entire cultures that do not eat in between meals. However, if you find you are hungry a few hours after a meal, having a energy boosting snack is absolutely fine. You just want to make sure you are eating out of hunger rather than habit or boredom.

  7. What you need to start snacking for endless energy? Plastic or glass containers that are good for travels, green bags to keep on-the-go veggies fresh, a mini-travel cooler to keep things cool.
Crunchy Granola
Makes 12 1/2-cup servings
30 minutes

  • 2 cups organic whole rolled oats
  • 1 cup mixed seeds (sunflower seeds, pumpkin seeds, sesame seeds, etc.)
  • 1 cup chopped nuts (walnuts, pecans, almonds, pistachios, hazelnuts, etc.)
  • 1/2 tsp. salt
  • 1/3 cup maple syrup (you can add a little extra if you want it sweeter)
  • 1/3 cup organic butter or organic extra virgin coconut oil (melted)
  • 1 Tbs. vanilla extract
  1. Preheat oven to 350F.Combine oats, seeds, nuts and salt in bowl. Whisk together maple syrup, melted oil and vanilla, and stir into dry ingredients. Spread granola onto a Pyrex baking sheet.

  2. Bake 20 to 25 minutes, or until golden brown, stirring once or twice during baking. Cool on tray until dry and crunchy. Enjoy!

About Jamie Dougherty:

Jamie G. Dougherty is the Founder of Jamie Living. Her path to holistic nutrition began at the age of five when she declared broccoli her favorite food.

Fifteen years later Jamie received the startling diagnosis of ulcerative colitis. With the prospect of a lifetime on prescription drugs in the forefront of her mind, Jamie shifted her diet and lifestyle to repair her body and regain control of her health. Her voyage of self and nutritional exploration has provided her a deeper understanding of the mind, body, and health connection.

Jamie's knowledge and inspirational counseling provides clients with the necessary tools to start on their new path to health and wellness. Her approach to nutrition is based on a step-by-step program that allows clients to realize the potential and power they possess to affect their own wellbeing.

Each program is tailored specifically to the individual, taking into account a number of variables including health concerns, daily life, and metabolism. Jamie's passion for nutrition and lifestyle counseling allows her clients to experience life at its most vibrant and create the life they have always wanted.

Jamie received a Bachelor of Arts degree with honors in history from University of California at Berkeley. She is certified by the American Council on Exercise (ACE). She is certified as a Holistic Health Counselor by the Institute for Integrative Nutrition in New York City, Columbia University, and the American Association of Drugless Practitioners.

You can Find Jamie on Facebook

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