RED Bell Peppers with Guacamole

Red bell peppers are extremely healthy.  Although all bell peppers are nutritious, red varieties are particularly high in antioxidants like beta carotene, capsanthin, and quercetin.  They’re are also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the daily value (DV) for this nutrient.

Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200.

Greek yogurt and mixed berries

Plain Greek yogurt and berries make a delicious, nutrient-dense snack.  In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein.

Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds (Trusted Source).  Combining 3.5 ounces (100 grams) of plain, full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries provides about 10 grams of protein and under 150 calories.

Apple slices with peanut butter

Apples and peanut butter taste fantastic together.  Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk (Trusted SourceTrusted Source).  Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides (Trusted Source).

That said, peanut butter is fairly high in calories. Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation.  A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.

Kale chips

Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like quercetin and kaempferol.  These compounds decrease blood pressure and may reduce your risk of colon cancer (Trusted SourceTrusted SourceTrusted Source).  A 1-cup (67-gram) serving of raw kale provides more than 100% of the DV for vitamins A, C, and K.  This easy recipe for kale chips provides about 150 calories:

Kale chips – Ingredients:

  • 1 cup (67 grams) of bite-sized kale leaves
  • 1 tablespoon (15 ml) of olive oil
  • 1/2 teaspoon (3 grams) of salt

Directions:  Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes. Watch them closely, as they can easily burn.

Dark chocolate and almonds

Dark chocolate and almonds make a rich, satisfying, and portable snack.  Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids.

Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight (Trusted SourceTrusted SourceTrusted Source).  Both dark chocolate and almonds are high in magnesium. One ounce (30 grams) of each provides about 300 calories in total, depending on cocoa content.

Cucumber slices with hummus

Cucumber and hummus go well together.  Cucumbers contain cucurbitacin E, a compound that may have anticancer effects (Trusted Source).  Hummus is made from chickpeas, olive oil, and garlic, which reduce inflammation and may improve heart health (Trusted SourceTrusted SourceTrusted Source).  One cup (52 grams) of sliced cucumbers dipped in 3.5 ounces (100 grams) of hummus has about 180 calories.

Lynn often combines Holistic Nutrition with Time Line Therapy(R) with Emotion Code Energy Healing and / Or Hypnosis! 

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To Your Health, Results and Success!

Lynn Thier

Make losing weight easy with hypnosis!