You’re right.. making your own would be a better! Here are a few tips for each component of the trail mix:
Nuts- go for raw, unsalted nuts. The reason for this is that there is no need for nuts to be roasted in oil prior to you eating them! Yes, they don’t taste as great as roasted/salted, but you’ll get used to this with time. I have more self-control w/ raw unsalted nuts, so that’s an added plus!
Dried fruit (like raisins)- these are often coated in oil in trail mix. Buy them separately. Also, add other dried fruits(like apricots) for variety.. just check the ingredients first. You do not want to see “sugar” in the ingredients. Fruit is sweet, so there is no need for sugar to be added to the dried fruit.
Chocolate- No candy coated chocolate. I likeGhirardelli 60% Cacao Bittersweet Chocolate Chips(these are still sweet!) You can also buy a dark chocolate that is higher in cacao(the higher it is, the less creamy it tastes), and break it up into smaller pieces. Just like the nuts, it’s easier for me to have control with dark chocolate vs. the milky/creamy chocolate. Give the chocolate chips a try first.. they’re great, too!
You can also add some lower calorie granola as well for some complex carbohydrates. Again, watch the sugar content. A granola I like is Bear Naked Fit Granola
Don’t worry about the fat content. Trail mix is a GREAT snack when you make it yourself.. your brain, body, hair, skin, and nails need those healthy fats! This would be a great afternoon or mid-morning snack, and it will also help you come into lunch/dinner without a raging, uncontrollable appetite..something that would happen to me if I only ate a Nutri-grain bar! :)
Also, adding granola will decrease the amount of calories per cup (less nuts/chocolate per cup which are higher in calories), so you can always bump your serving size up to 1/4 cup(which is 4 tablespoons) or 1/3 cup. Most of my snacks are around 200-250 cals, and this may be more satisfying if 3 tablespoons doesn’t do it for ya! ;)
Thank you for your question! Many people rule out trail mix because of the fat content, but as always, it’s a great snack if you bring the components together yourself. If you make it send me a pic! :)Thanks again!
Thank you so much! You don’t know how much I appreciate that. I hope you’ve been able to receive professional help.. it’s something no one should have to go through alone. And you’re right.. learning NOT to be afraid of food is one of the aspects of the disorder that has to be overcome.. and seeing people talk about food in a positive light is so good for you. I hope my blog encourages you to try new food, enjoy the experience of making food for yourself and your family/friends, see your body in a positive light and treat it with respect! Keep following and if you ever need help w/ anything, let me know :)
Thank you so much!! I really appreciate that. Posts like this encourage me to keep writing. Keep following! :)
I wanted to write a quick post about the importance of NOT feeling deprived when you’re trying to lose weight. I think this is a misconception-if your goal is weight loss, food needs to be plain and boring. You should feel pain, and you should feel sorry for yourself. NOT TRUE!
Think about it- who is more likely to stick to eating lower calories- a person who feels deprived on a diet, or a person who incorporates his/her favorite foods into his or her diet?
Am I talking about incorporating a Big Mac into your diet? No. But for me, there are foods I enjoy eating that most people would drop during a diet- Pesto, fresh mozzarella, homemade olive oil butter, ricotta, fruit, prosciutto, & red wine. These foods add flavor to my food, and when I add pesto to a sandwich, or olive oil butter to a piece of toasted Ezekial bread, I feel satisfied. I don’t finish dinner and go looking for food. If you find yourself doing this, it’s time to dress up your meals! Maybe you enjoy green beans, but feel guilty when you add butter. So add a little butter and enjoy them. If you can feel satisfied from eating GREEN BEANS, you’re setting yourself up for success. Seriously :)
It’s ok to enjoy your food if you’re trying to lose weight. In fact, I would ENCOURAGE you to enjoy your food. This is key to sticking to a weight loss plan. If you feel deprived, you’ll go looking for food to get your “fix”.
Losing weight is a mental game. You will never win or maintain if you feel deprived. Find what foods do it for you. Take the time to carefully select the food you eat. Mindful eating will take you very far in this journey. In fact, it will take you right to your goal.
Yes! This one is my favorite. Let me know if you like it!
I won’t say they’re “good” or “bad”.. but there are definitely better options out there. Honestly, if you’re looking for a protein source, buy lean or extra lean ground turkey (or ground sirloin if you like red meat), season with salt, garlic, parsley, onion, make them into little “muffins” and and put in a muffin pan. Cook at 450 for 20-25 minutes or until the meat is white(for turkey). Very simple, and 1 package can make 4-6 “muffins” depending on how big they are. Make it convenient for yourself by making them all at once, so you can grab one and go! If you’re looking for a meatless option, search online for homemade veggie burger recipes as well. I did find a post about boca burgers that I thought I’d share with you. Just remember-Whole foods always win!
I’ve had a number of people ask me this question, so I thought I should take the time to write a post about it.
Who am I writing to? First, I’ll tell you why I started this blog.
I started with health tweets on Twitter. I remember my first tweet. I saw an advertisement for Fiber One 80-calorie cereal and was so annoyed! Cereal is typically pretty low in calories anyway- one bowl of cereal doesn’t cut it for me in the morning (a typical breakfast for me would be ~300-400 calories.. whether I’m eating 1200 or 1900 calories that day!). When a company comes out with a product like that, consumers see their advertisements and think, “Wow, I wonder how many calories MY cereal is in the morning. Fiber one has less calories, so I guess I should get that since I want to lose weight”.
No one was asking for a lower calorie breakfast cereal, and here, Fiber One comes out of the woodwork, telling you your breakfast cereal has too many calories, and that consuming their 80 calorie cereal is OBVIOUSLY a more sensible solution. Good luck turning down that doughnut at 9am since you’ll be starving!!!
So that kind of stuff gets me.. there is SO much misinformation out there when it comes to healthy eating, and ESPECIALLY when it comes to healthy weight loss.
I came on here for a few reasons:
*Clear up myths about how to lose weight
*Show people healthy food is delicious, and whole foods are always the best option.
*Encourage people to cook by providing recipes with my posts
*To show you eating healthy foods does not make me miserable or deprived!
*Explore the psychological component of weight loss. I am SO passionate about this topic. The mind is a major part of the equation, and the power of the mind is really undervalued when it comes to living a healthy life.
*Find fit friends! I have made great relationships with other women who live a similar lifestyle to myself. It’s great to have support, even if it is online!
Ok not really.. but kind of! I found so many of my friends dying to be thin, and incredibly unhappy with their bodies. I overcame that when I started weightlifting.. I realized that to me, having a little more muscle is my idea of beautiful. And who doesn’t want to be strong and sexy? Not only is it healthier, but it requires hard work to get there, which makes it a very rewarding experience! And it’s empowering, which is so beneficial for women. So remember this: There is no admiration in starvation. New goals, new mindset, new me:)
Now, I can’t please everyone with my posts. I try not to advertise every time I go to the gym, I don’t write my daily food intake, I don’t post weekly progress pictures. Maybe some of you would like that, but the focus of my blog is not about my personal life. I draw from personal experience.. if I find I need motivation, I’ll write a motivational post. If I feel like I’ve learned something about myself that I think other people may be able to relate to, I’ll post it.
More than anything, it’s to make you think twice and “plant some seeds” in your head about healthy living. You may not be ready to completely change your lifestyle, and I’m not here to tell you that you should. I don’t post “scary” facts about unhealthy foods, because I don’t like that approach to health. You already know fast food is NOT the best option and processed snacks are sub par to whole foods. But when I hear friends say they bought natural peanut butter and plain greek yogurt at the grocery store, or tried weightlifting because of a post I wrote, I cannot tell you how happy that makes me. I want to influence, encourage, motivate, and be support system for you.
So let me be me. Some days you may relate to my posts, and some days you won’t. I can only draw from my own personal experience, and I’m learning more each day. I want to work in health promotion professionally, so I thought, why not get a head start? I will continue to learn, grow, and relate to others. I’ve grown so much since I’ve started my blog in October. I’m proud of the person I’ve become, and I hope I can continue to teach, empower, and motivate my readers!
That being said, if you ever want me to write about a topic, let me know. Never hesitate to ask me questions. Sometimes all we need is ONE person to understand what we’re going through. I’m here for you!