Timeless Nutrition Newsletter
This week:
Snack Ideas!
Recipes of the Week: Pasta Options
Emotional Eating Strategy #4: Connect
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SNACK IDEAS!
Need to mix it up with your snack options? Check out these healthy ideas!
Snacks are great between meals-be sure to balance them with protein, carbohydrate, and a little fat!
*Hard boiled eggs
*Veggies and hummus
*Ants on a log
*Apple with peanut butter (or nut butter of choice)
*Banana slices with nut butter
*String cheese
*Yogurt with fruit or nuts
*Trail mix
*Almonds & 1/2 Banana
*Smoothie
*Avocado toast
*Turkey slices lettuce wrap
*Rice cakes with peanut butter
*Cottage cheese with fruit
*Lara bar/RX Bar/ Kind Bar
*Kale chips
*Popcorn
*Roasted chickpeas
*Oatmeal energy bites
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Pasta!
Most of can agree that pasta is a go-to! Here are a few tips that can give you new ideas for your pasta and also bump up your nutrient intake!
1. Add protein! Protein can help you digest a bit more slowly and keep your blood sugar levels steady, so you won't feel that crash. Examples: Top pasta with chicken, make turkey meatballs, seafood, or lentils (these go great in sauce).
2. Add in healthy fat! Having all 3 macronutrients makes it a balanced meal, and again will give you lasting energy. Add olive oil to your sauce, or go sauceless and top your pasta with 1 tbsp olive oil. I have even mixed in avocado! Makes it creamy!
3. Add veggies! This will add vitamins and minerals, plus fiber, which again will help with satiety! You could do a side salad, or mix your veggies right into the pasta or sauce. I usually have broccoli mixed in my pasta with olive oil, garlic salt, and black pepper. So good!
4. Think about trying other types of pasta: whole wheat, whole grain, lentil, quinoa, chickpea, cauliflower. These have many health benefits and taste just about the same as regular pasta!
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Emotional Eating Tip #4: Connect
Connecting with others is one of the most important things we do as humans. We cannot live our lives completely alone. During this time, it is more important than ever to make sure you have support and connection with people. It is also important to have someone (or more than 1) person that you can be fully honest with and discuss how you're doing, beyond the general check ins. You can feel comfortable talking about struggles, anxiety, along with the positives. Take a minute and think about the people in your life that you can reach out for this type of support. Make a list and if you begin to feel the triggers that may cause emotional eating, consider making a connection with one of them. It can truly help ease the triggers and the need to emotionally eat.
If you don't have a support network, consider joining the Timeless Zoom check ins each week. We are all here to help, listen, and guide you through, 100%!
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