Hangry Kids After School?

Life is happier when the kids are fed. 🥰

If you think that’s easier said than done, try these build-your-own snack ideas to calm that ravenous after-school hunger.

Even if different kids have different tastes, these snacks give them the freedom to choose their favorite flavors, while keeping it healthy for everyone.

🥨 BYO Trail Mix

Set out an assortment of nuts, seeds, dried berries, coconut flakes, and (if you’re feeling indulgent) chocolate chips. Let the kids create their own favorite version of trail mix.

🍓 BYO Boosted Fruits

Offer up a few different fruits (like apples, bananas, & strawberries), some nut butters (like peanut almond, & cashew), and some items to sprinkle on top (like coconut flakes or hemp seeds). Let the kids mix & match!

🧋 BYO Smoothie

Help the kids learn about nutrition by creating a cheat sheet for building a smoothie. Have them choose at least one item from each ingredient category (like a fruit or veg, protein, fat, and liquid).

Do you like these ideas? What others do you have?

Let me know in the comments! ⤵️

How to Stay Fueled While On the Run

Running around to get ready for the holidays?

Throw some of these protein-packed snacks in your bag to keep you fueled and energized. 

✅ Nuts—from walnuts to cashews, you can’t go wrong here

✅ Jerky—try something different with turkey, beef, or other game meats

✅ Protein Bars—check the ingredients and choose organic to avoid GMOs

✅ Roasted Chickpeas—buy them in the snack aisle or roast a tray at home

✅ Tuna—it’s not gourmet, but it’s an easy snack right out of the can

Save this post for next time you stop at the grocery store!

[New Study] Almonds Support Gut Health

✨new research alert ✨

Eating a handful of almonds per day increases the production of butyrate in the gut—the main fuel source for the cells lining the colon. 

When those cells in the colon are happy? That means…

✔️ healthy gut microbes can grow

✔️ the gut wall stays strong (not leaky)

✔️ nutrients are readily absorbed

Published in the American Journal of Clinical Nutrition… 

The study involved 87 healthy adults who were told to snack on whole almonds, ground almonds, or muffins for 4 weeks. 

Compared with those who snacked on muffins, butyrate levels were significantly higher in those who snacked on almonds. 

Drop an emoji to tell me how you feel about almonds! 👉

Reference

Alice C Creedon, Eirini Dimidi, Estella S Hung, et al. The Impact of Almonds and Almond Processing On Gastrointestinal Physiology, Luminal Microbiology and Gastrointestinal Symptoms: a Randomized Controlled Trial and Mastication Study. The American Journal of Clinical Nutrition, 2022. [link]