Healthy Snacks for the Office

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Granola popsicles are something you need in your life. 

Editor's Note: This post originally ran August 24th, 2016. The Team thought it best to bring back to the forefront of our minds, as resolutions may have fallen to the wayside and mindless snacking on the rise. Office snacks are great to have on hand for any time you're so hungry you want to bite someone and too tired to do anything more than go to the vending machine. Keep nearby to stave off disaster. Xx. 

Normally my day goes something like this: I snag a filling breakfast, scarf down a quick lunch, and then it's 4 p.m., and I am so hungry, I can't decide whether to wait until dinner and know I'll be an emotional mess or eat everything in sight until I'm bloated and uncomfortable. Sound familiar?

What do I snack on at the office or on really busy days? is a question I get from almost every client of mine. The issue usually to be solved lies in being restricted to the snacks present in the office rather than what is sustaining and nutritious. It is because of this problem that settling for a candy bar or stale chips only to be hungry 20 minutes later is more common than not. Since I am going to be working with some amazing interns soon, and having snacks at creative meetings is a must for me, I wanted to group together delicious alternatives that kick boring snacks like granola bars to the curb. 

I love these snacks because of their low sugar content, mix of healthy fats and protein, and minimally, if at all, processed ingredients. Enjoy!  

The perfect savory balance between creamy and crunchy. It's a colorful treat for your eyes and a flavorful party for your tastebuds. Using carrots, celery, peppers, or whatever vegetables you have on hand is a great way to up your vegetable intake and ensure nothing you buy goes to waste. Great Vibes Tip: Buy plain hummus and stir in extras for a change of pace (i.e. olives and oregano, parsley and lemon, pine nuts and basil, hot sauce, etc.).

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Whether you call them rice crackers or cakes, they usually are accompanied by horrified faces from childhood memories of plain, stale snacks. But, they've gotten quite the remix. What I love about these is the crunch factor you can't get from a simple slice of bread. I've shown you two ways here: one with avocado, cayenne, salt, and pepper; and the other with almond butter and banana. Great Vibes Tip: Try peanut butter with a drizzle of honey or hummus with a slice of tomato. Endless options. Delish!

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Probably my favorite of this entire bunch and one you can only really do if your office has a freezer. That being said, it is incredibly simple. Blend up one banana, a dash of cinnamon, and three (+/-) cups of coconut milk. Divide the mixture among your popsicle molds. I used an actually popsicle mold, but paper cups, old yogurt containers, or an ice cube tray works flawlessly. Place in the freezer for ten minutes. After the ten minutes are up, cover the exposed part with granola, press down gently, and then push your popsicle stick into place. Cover and freeze until solid. Great Vibes Tip: Make your own granola! Bake 3 cups oats, 1/2 cup buckwheat, and two tablespoons chia seeds on a baking sheet in the oven at 375 degrees Fahrenheit for 12-15 minutes. While baking, stir together two tablespoons coconut oil, two tablespoons maple syrup or honey, a teaspoon of cinnamon, and half a teaspoon of turmeric. After the dry ingredients have become slightly fragrant, remove from the oven, mix with the wet ingredients, and place back into the oven. Turn the oven off, and let sit for 5-8 minutes. Remove from the oven and let cool. Keeps well in a glass container in the refrigerator. 

I could chat the benefits of kombucha for an incredibly long time, and you've seen me make cocktails with it here and here. I love this snack, because it is easy for on-the-go travel. It provides healthy bacteria and that sweet and savory element that satisfies almost all cravings. To make the roasted chickpeas, strain the liquid from one can, pat to dry with a paper towel, and mix with 1/2 tablespoon of olive oil and black pepper, salt, and cayenne to taste. Bake on a baking sheet at 395 degrees Fahrenheit for about 25 minutes, stirring every 5 or so, until crispy and crunchy. Great Vibes Tip: Don't like chickpeas? Roast cashews or almonds for a delicious alternative. 

Sometimes, nothing is going to satisfy that sweet craving except chocolate. Rather than dive into a bag of M&Ms (though that has a time and place) choose rich, dark chocolate, preferably 65% cacao or higher. The above chocolate is found at Trader Joe's with an impressive cacao content of 82 percent. Have a couple squares and savor each piece. If you still want more 10 minutes later, have another square. Repeat until satisfied. 

+What is your favorite snack here? Which one are you most likely to make?

The Drink More Water Challenge

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Water is a very controversial issue these days. There are millions of people who do not have access to safe and healthy drinking water. Note: this is not just abroad. Flint, Michigan is still in the midst of an extreme water access problem. Other states are finding contaminated water problems and political issues blocking proper access. I definitely take advantage of this important resource, and I want to call attention to just how important water really is to the body and a healthy lifestyle of Great Vibes.

The brain and heart are composed of 73% water, the lungs about 83%, our skin 64%, and our muscles and kidneys are about 79%. Even our bones are watery! They clock in with about 31% of a concentration. Imagine how much your body suffers if you are not drinking enough water or getting a safe supply.

Dehydration causes an exceptional amount of health issues you might not associate with a lack of water. Short term memory can get a little fuzzy, it is the main cause for afternoon fatigue, and those pesky tension headaches can all be caused from too little H20. It's been found that not guzzling enough water can lead to holding onto excess weight (almost 10 pounds worth!), unexplained stress and anxiety, and a build up of toxins in your system. 

So now that you've probably freaked out, let's get you drinking an adequate amount for your body.

Generally the rule of thumb is if you are thirsty, you are probably already dehydrated, but some recent studies have shown that might not necessarily be true. Either way, if you are thirsty, drinking more water should be your MO. We're going to start small and build up to a level that feels comfortable for you.

While everyone puts in their own two cents, the old standby is 64 ounces of water a day, or eight 8 oz. glasses. Some will say half of your body weight in ounces should be consumed, so if you weigh 150 pounds, you might aim for 75 oz. of water a day. Also, the types of food being consumed (some have more water content than others like celery versus beans) and the type of exercise you engage in regularly (the more you sweat, the more you want to replenish) must be considered. 

This challenge is going to start you out small with just four, 8 oz. glasses of water the first four days. This is the traditional size of a reusable water bottle. I highly encourage investing in a nice glass or stainless steel one you keep on you always to stay hydrated and meet your challenge. You can do this! I'll be keeping up with you, so check in if you're struggling, and let's get started. 

The Drink More Water Challenge :: 

Days 1-4: drink 4 8 ounce glasses of water

Day 5: drink 4.5 8 ounce glasses of water

Day 6: drink 5 8 ounce glasses of water

Day 7: drink 5.5 8 ounce glasses of water

Day 8: drink 6 8 ounce glasses of water

Day 9: drink 6.5 8 ounce glasses of water

Day 10: drink 7 8 ounce glasses of water

Day 11: drink 7.5 8 ounce glasses of water

Day 12 -14: drink 8 8 ounce glasses of water

Bonus challenge! Incorporate water concentrated foods like watermelon, celery, romaine lettuce, etc. into your diet starting on day one. 

What's your favorite way to drink water? 

Tag @yourfriend_em on Twitter or Instagram with a picture of you, your water bottle, and your dedication to beginning the challange. Share this with people who could use some more H2O in their lives. Hashtag #thegreatvibesguide to spread the Great Vibes and encourage hydration! Xx

P.S. Get a free 8-page Guide to Great Vibes filled with recipes, tips, and tricks to the lifestyle and body of your dreams.  >>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

Five Go-To Smoothie Recipes

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It is no surprise how fond I am of smoothies (exhibit A, B, C). They are cheap to make if you shop smart, they take moments to whip up, and they are just as great for breakfast as they are for a snack or dessert. Plus, when it comes to sneaking greens into your daily routine, there's nothing better than a chocolate smoothie with spinach - can't even taste it, promise.

Let's face it, though. Sometimes it's easy to get stuck in a rut. In fact, I feel that way right about now! I thought I would dig through my personal files, draw out my favorite combos I've made in the past, and put them together for you in a handy dandy post. This is a preview of a 14-Day Smoothie Challenge coming your way in May. Interested? Stay in the loop by clicking below!

 

Let's get started with five go-to smoothie recipes you don't want to miss!

A couple notes first:

1. For creamy, thick smoothies, freeze berries or bananas beforehand. Best way to freeze bananas? Peel, slice, and lay bananas flat on a baking tray. Place in the freezer. Transfer to a bag and use when needed.

2. The liquid measurements (i.e. 1.5 cups of almond milk) are just estimates. Use more or less depending on desired thickness of smoothie.  

3. Ice is always optional. 

4. If these aren't sweet enough, have no fear! Add in an all natural sweetener like maple syrup or honey to satisfy your need. Start at 1 teaspoon and increase to taste. 

4. Top them with the good stuff! I often put toppings on my smoothies (i.e. granola, chocolate shavings, coconut, almond meal, fresh berries, soaked nuts, etc.) to make these into nourishing and complete meals. Everyone has a unique diet and these recipes are perfect bases for getting all the necessary goods. Don't be afraid to limit the liquid, make it more thick like a frosty, and top it with yummy goodness for a great smoothie bowl. 

Okay. Nowwwww let's get started ... 

Almond Banana Smoothie
great for protein needs and sweet cravings

Ingredients::
+ 1 cup ice
+ 1.5 cups almond milk
+ 2 bananas
+ 2-3 tbsp almond butter
+ Optional: 1 tsp cinnamon & nutmeg
To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

Berry Detox Smoothie
great for bloating or indigestion

Ingredients::
+ 1 cup ice
+ 1 cup fruit juice or non-dairy milk of choice
+ 1 cup frozen berries
+ 1 cup spinach or kale (fresh or frozen)
+ 1/2 cup bananas (already peeled, sliced, & frozen)
+ 1 tbsp chia seed
+ 1 tbsp flax seed

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

Anxiety Kicker Smoothie
great for headaches, stress, or anxiety

Ingredients::
+ 1 cup ice
+ 1.5 cup non-dairy milk of choice
+ 1 cup frozen berries
+ 1 cup spinach or kale (fresh or frozen)
+ 1/2 cup oatmeal
+ Optional add-ins: 1 tbsp chia seed, 1 tbsp flax seed, 1 tsp cinnamon, 1 tsp tumeric

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

The Creamy Goodness Smoothie
great for belly bloat or fatigue

Ingredients::
+ 1 cup ice
+ 1 cup non-dairy milk of choice
+ 1 cup frozen mango
+ 1 half of an avocado
+ 1/4 cup oats
+ 1 tbsp chia seed
+ 1 tbsp flax seed

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

PB (or AB) Cup Smoothie
great for chocolate cravings or protein needs

Ingredients::
+ 1-3 cups ice
+ 1.5 cups of non-dairy milk of choice
+ 1 frozen banana
+ 1 cup spinach or kale (fresh or frozen)
+ 1 tbsp (or more) cocoa or cacao powder
+ 1 tbsp organic peanut butter or almond butter

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

And there you have it! Make these your own by changing up the fruits you've used, asking questions, and finding a recipe that makes you happy dance all around the room. 

Cheers to Great Smoothie Vibes! Xx. 

What is your favorite smoothie?

Tag @yourfriend_em on Twitter or Instagram when you make any of these recipes. Share this with people who could use some smoothie in their lives. Hashtag #thegreatvibesguide to spread the Great Vibes! Xx

P.S. Get a free 8-page Guide to Great Vibes filled with recipes, tips, and tricks to the lifestyle and body of your dreams.  >>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?