Fuel your energy with fiber, healthy fats and protein

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Depletion. Fatigue. Lack of motivation. These are three tell-tale signs that your nutrition needs a checkup. Let’s talk about three nutrients that can tackle these feelings: fiber, healthy fats, and protein. I will share examples of each. And for those of you with busy lifestyles, I will recommend a healthy treat with all three of these nutrition powerhouses that you can grab on-the-go.

Perk up because I promise you if you apply these recommendations, you will feel like a million bucks in no time!

Fiber

Only 10 percent of Americans are consuming enough fiber every day. Fiber is essential in achieving a healthy, vibrant lifestyle. It aids in weight loss, helps lower cholesterol levels, and keeps your blood sugar levels stable. Unstable blood-sugar levels will destroy your energy!

The American Heart Association eating plan suggests eating 25 to 30 grams of fiber a day. Great fiber choices include whole grains, nuts and seeds, apples, berries, peas, lentils, and beans.

Healthy Fats

Dietary fat provides you with energy, builds healthy cells, and regulates your hormones. Your brain needs fat to function properly—in fact, did you know that your brain is 60 percent fat? Studies have linked lack of dietary fat in one’s diet to depression as well as cognitive decline.

The types of fat that are super for you are monounsaturated fats and polyunsaturated fats. My favorite foods that have these types of fats include essentially all nuts; olive oil in my salads and cooking; salmon; tuna; and flaxseed or chia seeds added to my oatmeal or smoothies.

Protein

Proteins are considered a major nutrient for the body; it grows, maintain and replace tissues in our body, like our muscles. Protein makes up hemoglobin in our blood, which is what carries oxygen throughout our body. A low hemoglobin level will result in low energy levels. My favorite protein choices are eggs, nuts, seeds, lean meats like chicken breast and ground turkey.

A Powerful Nutritional Punch

If you want to pack all three of these nutrients together in a healthy snack, you must give Setton Farms’ Pistachio Blueberry Cranberry Infused Chewy Bites. These all-natural bite-sized bars packed with pistachios, antioxidant-rich cranberries, coconut, and a touch of maple brown rice syrup. They are filled with protein, potassium, and fiber and have ample healthy fats as well for that precious brain of yours! Pistachio Chewy Bites is the answer for those who need a convenient fiber/healthy fat/protein snack in between meals.

For more nutrition tips, visit www.kellyschoice.org and find Kelly’s Choice dietitians’ advice throughout social media. Click here for Facebook. Click here for instagram. Click here for Twitter, Click here for Linkedin.

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My New Favorite Treat: Setton Farms Blueberry-Flavored Pistachio Chewy Bites

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One of my favorite things about being in the nutrition business is that I get to try nutritious foods before they hit the market.  I am so excited about a nutrient-dense treat that hits the market TODAY: Setton Farms’ blueberry-flavored Pistachio Chewy Bites. And I am going to GIVE AWAY three bags of them to one lucky reader! Keep reading to find out what you have to do to be a contender for this awesome prize!

First of all, let me get it straight about what it means for a treat to be nutrient-dense and then I will tell about how yummy these treats are, how they qualify as nutrient-dense, and I will also give you some scenarios where it would be PERFECT for you to have these treats on hand.

Nutrient-dense foods are food choices that are loaded with nutrients but relatively low in calories, saturated fat, and trans fat. It’s often difficult to find nutrient-dense snacks. Virtually all fruit and veggies would be considered nutrient-dense as would raw nuts and seeds.

But what about packaged food? Sometimes you just crave a candy bar, right?

When examining a nutrition label, some markers of a good, nutrient-dense selection in my opinion are: less than 250 calories per serving, less than 4 grams of saturated fat, at least 5 grams of unsaturated fat (these fats are GOOD for you), at least 3 grams of fiber, and at least 4 grams of protein.

I can’t think of a candy bar that qualifies as nutrient-dense, but Setton Farms’ brand-new blueberry-flavored Pistachio Chewy Bites are the perfect alternative. They’re so sweet and yummy. Made with pistachios, blueberry-infused dried cranberries, maple brown-PCB BLUEBERRIES - IMG_5843-Edit-2rice syrup, and coconut, you cannot go wrong with this treat. And here are some markers of their nutrient density!

Each serving (2 chewy bites) has:

  • 200 calories
  • ZERO trans fats
  • Only 2 grams of saturated fat
  • 9 grams of unsaturated fat
  • 4 grams of fiber
  • 5 grams of protein

Here are some scenarios where these treats would be great to have on hand:

  • Great to have in your desk drawer at work for that 3:00 dip in energy.
  • Keep them in your purse for when you are out and about longer than planned and need something to hold you over before your next meal.
  • Attention athletes! These are the perfect fueling snack and can also work effectively as a recovery snack!
  • Got kiddos? These are a great choice to add to their lunches! My girls even asked for them for dessert one night!
  • These are also perfect to pass around as an appetizer at a dinner party!

In the comments below, by Friday June 9 at 8:00 PM EST, tell me why YOU would love to try these tasty snacks for a chance to win three bags (9 servings) of Setton Farms’ blueberry-flavored Pistachio Chew Bites. I will announce the winner over the weekend!

 

 

 

 

Celebrate World Pistachio Day with Me

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Happy World Pistachio Day! Yes, that’s right, today is a day to celebrate pistachios. Let me give me a little Pistachio 101 lesson on this little powerhouse. Related botanically to cashews and mangoes, pistachios are one of the oldest flowering nut trees, and are one of the only two nuts mentioned in the Bible. Americans started enjoying pistachios in the 1800s, but the first commercial crop wasn’t harvested until 1976. Today, California produces 300 million pounds of pistachios a year. They are also produced in Syria, Greece, Italy, and Turkey.

These little green nuts. are packed with amazing nutrients, such as B-complex, healthy mono-unsaturated fats, protein, fiber, vitamin E, copper and other minerals. Studies show that daily consumption of nuts, like pistachios, may reduce the risk of heart disease and may lower blood pressure. Emerging research shows that pistachios can help manage blood-sugar levels even when consumed with a high-carbohydrate meal. Now, that’s powerful!

Here are some more fun facts about pistachios:

  • One serving of pistachios is 49 nuts! No deprivation here!
  • New research shows that your serum antioxidant levels rise when you at pistachios.
  • New research also shows that your LDL (BAD!) cholesterol levels can lower when you eat pistachios.
  • Here’s my favorite! Pistachios can make you happy! These little green nuts are actually referred to as the smiling nut in Iran and the happy nut in China.

I enjoy many of the pistachio products made by Setton Farms. Pistachio Chewy  Bites are awesome and handy little snacks to take with me when I travel. They are so simple and natural and yummy-a pistachio cranberry combo. If you are a chocolaholic, you will love their Dark Chocolate Pistachios. If you like things to be spiced up a little, try their flavored pistachios. Setton’s flavored pistachios are available in five different flavors. Consumers can choose from Chipotle BBQ, Chili-Limon, Garlic Onion, Jalapeno and Salt & Pepper.

Did you know there were so many fun ways to enjoy pistachios? Try any of these—you will thank me!