Grocery List Breakdown: Shop for healthy carbs, fats, and proteins.

Happy Wednesday! See below a¬†small list of items I tend to always buy at the grocery store. These are all foods that are healthy choices of carbohydrates, fats, and proteins that will provide you with high nutritional content and satiety value. These products are quality sources of nutrition. Remember quality > quantity. The higher the nutritional value, the longer you stay satisfied, the less you feel inclined to over eat and snack ūüôā

Try to make every one of your meals contain a carbohydrate, a healthy fat, and a protein source. That is a balanced plate. 

salmon2

Carbohydrate: Sweet potatoes, rolled large flake oats (usually gluten-free Hilray Whole Grain Oats), beans, lentils, fruits and vegetables, quinoa, whole grain tortillas/breads

Fats: Almonds, coconut oil, avocado, flax seed, chia seeds, olive oil, peanut butter, almond butter, whole nuts and seeds.

Protein: Chicken, turkey, eggs, egg whites, Greek Yogurt, White fish (tilapia is my fav), Salmon, protein powder (without added sugars and fillers), cottage cheese, seitan (a vegetarian protein), and quinoa (another vegetarian protein).

Trail-Mix Energy Bites

Do you ever hit a wall mid-afternoon? Looking for a quick pick me up to grab on the go and get you over that mid-day slump? Try my Energy Bite Cookies. With a mixture of nuts, raisins, oats, coconut, and much more… you will get¬†a combo of healthy fats, natural sugars, and protein that will satisfy you until your next meal.
126 calories per serving + all the nutritional benefits!  

Trail Mix Energy Bite cookies

Ingredients: 
1 1/2 cup large flake oats (I use Hilray Gluten-Free Oats)
1/3 cup brown rice flour or flour of choice (I use One Degree Organic Foods flour)
1/4 cup baking powder
1/4 cup pecan halves
1/4 cup raisins
1/2 tsp cinnamon
1/4 cup shredded unsweetened coconut
1 tsp vanilla extract
1/4 cup unsweetened almond milk (I use Silk Unsweetened)
2 tbsp natural maple syrup
2 tbsp natural almond butter, softened
1 tbsp coconut oil, melted (Nutiva is my fav choice.. you can find this at Costco)
2 tbsp natural bee honey
1/2 cup dates (~10 pitted dates), microwave for 40 secs with 1 tbsp water, mash.
1 egg
1/2 tsp ground sea salt
Optional: 2 tbsp dark chocolate chips

Directions:
1. Preheat oven to 350F.
2. Combine all ingredients into a large bowl. Mix thoroughly.
3. Line a large baking sheet with parchment paper.
4. Using your clean hands, form into small cookies (Should make ~16).
5. Bake for ~15-20 minutes until beginning to brown.
6. Let cool…. and enjoy!

Per one cookie made with dark chocolate chips:
126 calories, 4.6 grams fat, 17.5 carbohydrate, 2.6g protein

Why should you include nuts in your diet? CLICK HERE to learn more.

 

Food fact of the day: CORN (my favourite)

It may not be summer back home in Canada… but I’m sure we can all recall one of the best local foods of summer. Ontario corn… mmmm

Corn appears to always be in season here in Laos. White corn and yellow corn. You can buy corn around the corner at the local market or buy it freshly grilled from your neighbour on the street (MY FAV).

corn on the cob

Corn is part of the vegetable family, as I’m sure you already know. However, corn has appeared to have gotten a bad rep over the past few years. I believe this is because many people began to follow the (uneducated) trend toward low-carb diets¬†and corn has a high starch (carbohydrate) content.

SO why should you forget about¬†your “carb-phobia” and enjoy a nice corn on the cob?

Carbohydrates are important to optimal brain function and providing our body with energy…especially healthy carbohydrates coming from natural whole foods (like corn!). I have come across a few myths about corn… “corn is high in sugar” is one of them. One corn on the cob has ~90-100 calories. This is comparable to a banana at ~105 calories.

One banana has approximately 27 grams of carbohydrates and 14 grams of sugar.

One cob of corn has 18 grams of carbohydrates, 5g of sugar, and also a very significant amount of potassium.

So why does the beloved banana get all the attention? The cob is lower in carbs and sugars! The high potassium content also makes it a great post-workout snack (like the banana) to replenish those lost electrolytes (see previous blog post for more information).

Corn is a great natural source of carbohydrates, potassium, vitamin C, B vitamins, and of course… insoluble fibre.¬†

Vitamin C: This vitamin is always in the spotlight. As you know, it is important for our immune system to function healthily. It also plays a role in maintaining healthy teeth, bones, skin, and tissues. Vitamin C also helps you increase your absorption of iron from foods. (Some high iron foods: steak, oats, lentils, spinach, beans animal products, etc).

Insoluble Fibre: I know you’ve all talked about how you’ve noticed¬†(eek!) how your body does not fully digest or break down¬†corn kernels. Well… that is because of its high insoluble fibre content. This is not a bad thing. Insoluble fibre stimulates our digestive system, helps maintain a healthy functioning gut….and obviously helps to promote bowel regularity ūüėČ Fibre helps prevent constipation and promotes regularity by adding “bulk”.

Moral of the corn story – don’t be afraid of foods that are in the natural and fresh product category. If it’s not in a package and can be eaten right from¬†the garden…. it definitely has a¬†nutritional benefit for your body.

So on that happy note… I’m off to grab a corn on the cob on the street!

Happy Tuesday Followers ūüôā

xox

B