Finals Food w/ Smart Snacks

I am happy to announce that you are currently reading a post-graduate's blog! This past Friday I proudly accepted my diploma verifying that I, Cindy Huggins, met all of the requirements to earn a Master's Degree in Human Nutrition. Leading up to that memorable moment was a stressful streak of papers, projects, comprehensive exams, and more exams. In all honesty, I didn't think I was going to make it. Over the past two weeks I spent every moment I could in the library. This meant little time to stop, eat, sleep, and exercise. Planning out my days helped to keep me physically and mentally focused so I could push through. My study sessions had to be scheduled out in ink or I would spend a tremendous amount of time on one subject and forget to break and eat. Below was my study day dedicated to comprehensive exams.


When I take the time to go to the library I want it to more-than count so, I pack up to spend the whole day on campus. This means: layering clothes to ensure temperature comfort, study essentials like pens, paper, lap top, high lighters, sticky notes, and note cards, and lastly food! During "dead week" and finals week it is nearly impossible to find a table at the library so taking the chance to leave and eat means you may not return to an empty table. I think I was mentally racing someone the other day. As I walked to the "silent section" of the library my eyes were scoping 180 degrees to catch a table. At the same moment I spot someone packing-up to leave I lock eyes with someone else who was after the same table. We both ignored the look and headed toward the table quickening our pace step -by-step. A sly cut across the room gave me the right a-way. Now having a table, I was locked-in for the day. First let's rewind to before I hit the library. It's a process of planning and packing up for a day of studying. Below are meals and snacks that are simple, quick, compact, cheap, and easily transportable!

Spinach Ice Cubes
Wonderful way to prepare a quick morning or afternoon (or midnight) smoothie. For the week, blend a fresh batch of spinach with your choice of liquid (I use water). Poor over ice trays and freeze. Add ice cubes to your favorite smoothie or juice recipe! Looking for great smoothie recipes? Check out my favorite here!


Big girl cereal with blueberries
Yes, I said Big Girl! It’s time the cartoon cereals go back on the shelf and we start thinking about nutrition! This one is Kashi GoLean !

Tips for choosing cereals:

1. Read the nutrition facts label!
2. Aim for greater than 3 grams of fiber per serving
3. First ingredient should say "Whole Wheat" or "Whole Grain"
4. Ingredients list should be short.

Salad in a Jar
    Layer from bottom:
    Spring Mix (or greens of choice)
    Red Grapes
    Apple slices (sprinkled with lemon juice or diet lemon lime soda)
    Small handful of almonds
    ¼ Cup of reduced-fat Feta cheese
    Drizzle top with light, raspberry vinaigrette dressing (I like Newman's Own!)

Mediterranean Veggie Pita
    Whole Wheat Pita Loaf cut in half
    Spread hummus of choice inside both halves
    Pack in spinach leaves or greens of choice
    Pack in sliced red, orange, yellow, and green peppers
    Sprinkle with reduced-fat feta cheese

Cinnamon Banana Oatmeal
    1 pack of cinnamon spice instant oatmeal
    1 Banana smashed
    Water

English muffin Pizza
    Whole Wheat English muffin
    4 T Marinara/Spaghetti sauce, divided by 2
    ½ Cup Reduced-fat mozzarella cheese, , divided by 2

Simple Salad
    Spring Mix
    Blueberries
    Strawberries
    Apple slices
    Small handful, Honey glazed walnuts
    Reduced-fat feta cheese
    Drizzle a small amount of honey on top

Mediterranean Greek Wrap
    Whole Wheat Tortilla
    Spinach leaves
    Chopped Black Olives
    Variety of sliced bell pepper
    Reduced-fat feta cheese
    Drizzle with small amount of olive oil and vinegar
    Or substitute with your favorite Greek Dressing

Apple and Almonds

Frozen Peanut Butter and Banana Bites
    Slice bananas and lay flat on baking pan covered with parchment paper
    Add 1-2 t of peanut butter
    Top with another banana slice to sandwich the PB!
    Place in freezer and let the magic happen

Greek Yogurt with Kind Blueberry Granola

Chocolate Coconut Breakfast Bars


Fruit Snacks: diced apples, seedless red grapes, and walnuts

Fresh Strawberries

Popcorn, light

Chocolate Chip Sweet Potato Banana Bites

Yum yum yum! Please, share your favorite go-to portable healthy meals/snacks! I’m always looking for ideas. For those of you who still have finals…good luck….For those of you who are done…Congrats!

Wait! Are you ready for this: Cindy Huggins, MS, RDN, LD! Ekk!! 

Jelly beans!

Jelly Bean Day!

Okay this is not a recipes post because what can you find with Jelly Beans?! I tried to so instead here is a few fun facts about the tasty treats of Jelly Beans. Now, If you are like me (intern Taylor) I actually really love jelly beans. I'm not a big fan of a lot of candy but jelly beans seem to fit in to any holiday or special occasions! Easter, Christmas, Halloween, I mean come on! 

Fun Facts:

•  Each jelly bean is four calories!
• More than 100 different flavors (so I've Heard!)
• There once was a peanut flavor jelly bean!

  Starting in 1864:

 A man in his early 20's named Goelitz opened up a candy business in Illinois, his family kept candy making a tradition and made Candy Corn, Spice drops, Tangerine slices and Jelly beans! In the 1970's is when the jelly bean also came in 8 more flavors then just mint: Root Beer, Cream Soda, Cherry, Apple, Tangerine, Lemon, Grape and Licorice. After a few years many, many more has came into this world, Even Ronald Reagan ate jelly beans! There is buttered popcorn beans and sports beans (I haven't seen them but I would love to try them!) 

If You Want To Know More History Of The Jelly Beans In A Bit More Detail Visit The Jelly Bean Company And Their Website! Don't Forget Today Is Jelly Bean Day!! 

Jelly Bean History!

via Jelly Bean Company.

Road Trip! Your Healthiest picks while traveling

A very good friend messaged me yesterday asking a great question.

Dear Healthy Huggins,

I am going on a very loooog road trip and am wondering how I can continue to eat healthy while traveling. Most of my 'Healthy Huggin's Approved" foods need refrigeration so they aren't very travel friendly. What are my best options when the usual restaurant chains that line the interstate are the only options around?

Humm, perhaps I see a Healthy Huggins Q&A in the future....
 

When you have been on a healthy routine at home, traveling can really throw you a curve ball. You don’t have your refrigerator with your healthy go-to foods that you prepared during your Sunday Food Prep.

The key to success is planning and preparing!

Travel Pack! Got a cooler? Then you can create your own travel pack. This way, healthy options will be readily available and you will save your pocket book some grief. Let's start with portable items to pack along with you.

Your goal is to provide a balance of nutrient-rich foods!

• Water, water, water...should I say it again? Water!
• Small snackable fruits: grapes, raisins, and bananas.
• Dry fruit
• No mess veggies: sliced carrots or edamame
• Trail Mix. Make your own. We put salt-free mixed nuts with plain m&m's (or dark chocolate morsels) and raisins! To measure out a good nutritious ratio, do the handful test: scoop a small handful; you should have majority salt-free nuts, then raisins, and a few m&ms!
• Peanut butter. Spoon a couple of tablespoons of PB into a zip lock bag. When you are ready to eat it snip the end (like an icing bag) and simply squirt it on the item you are eating it with. I suggest the grapes or bananas!
• Granola or protein bars (remember anything >200 calories is considered a meal!)
• Sandwiches. Yes, the classic two pieces of bread with something in the middle. It seems sometimes we think we are too good for a sandwich these days. Salty or sweet? Your choice. Maybe a PB&J on whole wheat bread or turkey and cheese with mustard on whole wheat.

Best buys at convenient stores

• Water!
• Planters Peanuts 1oz
• 170 calories
• 2 g fiber
• Sunflower seeds 1 oz
• 170 calories
• 3 g fiber
• Granola bars
• Kashi
• 170 calories
• 4 g fiber
• Fruit. Yes, most convenient stores have the standard banana, apple, and oranges.
• Apple
• 95 calories
• 5 g fiber
• Orange
• 69 calories
• 3 g fiber
• Banana
• 105 calories
• 3 g fiber
• Low-Fat Greek Yogurt. I was very excited when I saw this in the convenient store.
• Chobani Non-Fat Vanilla
• 170 calories
• 0 fiber (you could crunch up your granola bar and add it in to make a yummy meal!)

Check list for shopping at the convenient store
        Snacks should be <200 calories
        Look for nutrition: Whole wheat/Fiber/Real Foods
        Grain products should have >3 grams of fiber per serving
        Low-fat dairy options
        Minimally process

Just in-case stash: (I keep mine in my glove compartment)

Plastic utensils

Napkins

Fast food

• Burger King
•  Oatmeal, Quaker Original
• 140 calories
• 3 g fiber
• Starbucks
• Perfect Oatmeal
• 140 calories
• 4 g fiber
• Chick-Fil-A
• Multigrain Oatmeal
• 290 calories
• 6 g fiber
• Wendy’s
• Berry Almond Chicken Salad (they have a half order too!)
• 460 calories
• 7 g fiber
• Chick-fil-A
• Char grilled & fruit salad
• 220 calories
• 5 g fiber
• Chargrilled Chicken salad
• 180 calories
• 4 g fiber
• Better side options:
• Wendy’s and McDonald’s Sliced apples
• Chick-Fil-A Fruit Cup, Carrot and Raisin Salad, small waffle fry or coleslaw
• KFC green beans

*salad calories do not include salad dressings. Stick with oil based!

Hope this helps ;)

Anybody have any favorite traveling snacks??

Continue reading as I continue my mission: Healthy Huggins!