7 Healthy & EASY Snacks to Fuel Your Body and Mind

Have you ever had those days where you’re absolutely ravenous and eat anything and everything in sight? But somehow your line of sight only finds the brownies, sourdough bread, m&ms, and leftover pizza? Or it’s 5pm on a Monday and you need food and gosh darnnit you need it now?

I’ll go out on a whim here and say we’ve all experienced a situation like this.

Which is why it’s an excellent idea to be proactive and have some healthy snacks in the house so you’re prepared for when your brain is in “Need Food Now” mode.

1. Sliced Carrots with Ranch Greek Yogurt + Hot Sauce

Carrot | Louis Bonduelle Foundation

Grab a bag of carrots that look like the image to the left and slice them into long strips like you’d have at a wing place with some celery. Next, grab a small ramekin & mix together your desired ratio or greek yogurt dressing to hot sauce and wa-lah, you’ve got your dipping sauce!

2. Lupini Beans by Brami

Multi-Pack, 5.3oz
Lupini Beans are PACKED with protein – 65 grams in 1 cup! On top of the generous amount of protein these beans offer, they’re also filled with vitamins and fiber.

3. Marinated kale

This is a piece of cake to make. Grab a gallon size plastic bag, a bushel of kale, olive oil, salt and pepper, and about a tablespoon of lemon. I think the kale tastes best if you finely chop it before putting it in the plastic bag.

Next, you’ll want to mix all of the above ingredients in the bag and shake it up. Give it a good shake so the kale gets to marinating! Once it’s ready (5ish minutes), take a serving of the kale and have it as your afternoon snack.

4. Pop Corners

Oh how I love Pop Corners. My favorite right now are the White Cheddar flavor, but Kettle Corn is a closer second.
These are perfect if you’re a chip gal and want to satisfy the craving with a healthier gluten-free never fried option.

5. Frozen Fruit

Frozen fruit: For when you just really need a sweet snack. Frozen fruit is packed with nutrients. You also don’t have to worry about it spoiling after 2-5 days like fresh fruit.
My go-to frozen fruit has been sliced peaches. I also love frozen strawberries.

6. String Cheese with Nuts / Peanuts

22 High-Protein, Low Carb Snacks to Boost Energy | Eat This Not That

The classic cheese and nut combo. This is a perfect snack if you’re on the go or need a quick pick-me-up between meetings. Almonds are a great option when it comes to choosing your nut as they are also full of protein and healthy fats.

One stick of part-skim string cheese has 80 calories and a whopping 8 grams of protein, plus a dose of calcium without the high saturated fat content of other cheese varieties.

Everyday Health

7. Avocado + Egg on an English Muffin

Avocados are not only delicious, but another healthy source of fat.

Here’s my Avocado Egg Sandwich:
1. Grab one 100-calorie english muffin and pop that guy in the toaster.
2. Cook one egg on the stove with a touch of olive oil.
3. Cut the avocado in half and use both halves by smearing it onto each half of the english muffin.
4. Once the egg is cooked, place it on top of the avocado/english muffin with a little salt & and you’re good to go!

Happy Snacking!

Let’s talk about this – As a community

It’s Saturday morning, day 50+ of quarantine and the distant sun is shining through my bedroom windows while I sip on a freshly brewed cup of medium-roast coffee with a dash of coconut milk. I’m sitting comfortably in our wasabi green arm chair posted up in the back right corner of the bedroom, hair up in a messy bun, Drunk Elephant face mask glued to my face when my phone rings. It’s my lovely friend, Amandi. We start talking about our weekend plans, how our mom’s are doing, and healthy snacks we’ve been eating lately.

Which got me thinking. Quarantine is a roller coaster of emotions.

This is a situation and experience we’re collectively riding in across the world. This ride we’re on is a first of its kind and it’s called “Quaracoaster”. This ride of uncertainty and newness takes us all from a moment of feeling hopeful about the future to desperate for return to normalcy to sad and anxious that we can’t see our friends and family then back to feeling hopeful again. We’re all on the same ride, anticipating the next hill, the next loop that will send our stomachs to an uncomfortable place that we’re not familiar with feeling.

And since we’re not familiar and comfortable with this unfamiliar feeling, we doubt ourselves. We doubt the validity of the feeling. We don’t talk about it with others on the ride because we think “Maybe I’m the only one feeling this way”. So we suppress the feeling for part of the ride, but sooner rather than later there will be another loop and another loop and another loop.

And guess what?

Everyone on the ride will experience that next loop. The people in the front holding on will experience it first and the people in the last cart will experience it last. But we’re all in this Quaracoaster so let’s talk about it. Let’s share those uncomfortable and raw feelings because if you’re in the first cart you’re not only immensely helping yourself by vocalizing your emotions, but you’re opening a safe space for those to come.

Feelings are complicated, messy, unclear, and scary. They’re not packaged in little pink boxes with oversized red bows. But we have them and we have to recognize (and not ignore) the extremely challenging ones such as sadness, anger, hopelessness, and fear in order to truly feel the good ones such as contentment, joy, love, motivation, and playfulness.

The first step is to recognize what we’re feeling. The second step is to understand what we’ve discovered—what we’re feeling and why. The next step is to properly label our emotions, meaning not just to call ourselves “happy” or “sad” but to dig deeper and identify the nuances and intricacies of what we feel. The fourth step is to express our feelings, to ourselves first and then, when right, to others. The final step is to regulate—as we’ve said, not to suppress or ignore our emotions but to use them wisely to achieve desired goals” (Marc Brackett PhD, Permission to Feel).

Your Mental Health Matters.

5 Books I’ve Recently Bought to Work Through Years of Trauma, Silenced Emotions, and Living in “Survival Mode”

At first glance, you will see a 5’7 curvy brunette with olive skin and an inviting face. I frequently hear, “you look just like ____” or “I feel like I’ve met you before”.

Background on why I bought the books:

At first glance, you will see a 5’7 curvy brunette with olive skin and an inviting face. I frequently hear, “you look just like ____” or “I feel like I’ve met you before”. But what few people get to see are the years of trauma that I experienced as a child into my early twenties. They will never see the deeply disturbing events that occurred frequently then after they subsided were never talked about collectively as a family. These events just happened and then we moved onto the next bout of chaos without talking through the feelings involved in the prior event. We’d have a happy moment in between the tornados plus lots of laughs, but something was bound to happen soon. Christmas wasn’t met without chaos. Family dinners withered away. Trust was indefinitely lost amongst the six of us. Life as we knew it was a constant whirlwind of chaos, sadness, anger, and neglect.

Maybe that’s why countless unknown faces feel like “They’ve met me before”. Because 6% of children experience the loss of a sibling. 40% of adults in America are experiencing anxiety right now. 50% of kids come from divorced families. And 70% of adults in America have experienced some type of traumatic event. Even though people can’t see the turmoil and loss I’m actively working through, maybe people going through something similar can somehow feel it or sense the likeness.

So, this is where the books come into play. When I dive into dissecting my childhood with the help of my therapist, it begins to make sense why the most familiar feeling to me is confusion. Is that even a feeling? Probably not, but that’s what I am able to identify with. “How does that make you feel“, my therapist asks to no end so I can work on identifying real feelings. I respond with, “I don’t know. Confused”. Over and over and over again. This is because I don’t remember anyone ever asking me how I felt. Instead of feeling I problem solved. I quickly learned that solving problems kept me and my family somewhat safe. So that’s exactly what I tried to do all through out high school, college, and into my first year living in NYC.

This is why I’ve been pinned by my family as “The Strong One”. I was strong because I had to be. I was strong at times, but I was weak at others. I’m human. I learned that my parents didn’t have enough time while raising three other kids to understand that when I was confused and sad, it showed up as anger. Anger came out when I couldn’t problem solve or rationalize what was going on around me. Anger showed when I felt weak. Anger came alive when I felt out of control. These were the critical moments when I desperately needed someone to truly care for me by acknowledging my feelings. Someone to help me put my feelings into words so I wouldn’t have pent up anger that led to outbursts. I needed help understanding as a child that my feelings were valid.

You are so much more than the first part of your story. There is so much more to discover about yourself.

If you are working on overcoming your childhood trauma, moving away from “Survival Mode”, and learning how to feel, here are some great books to help you with the journey.

5 books I recommend:

Attached – The New science of adult attachment and how it can help you find – and keep – love.

Finding Meaning – The sixth stage of grief by David Kessler

Permission to Feel by Marc Brackett

Braving the Wilderness by Brene Brown

Running on Empty by Janice Webb

Three Sisters Trail: Evergreen, CO

The Alderfer Three Sisters Trail is a heavily populated trail. It will likely take you around 3-4 hours to complete the 6.7 miles on foot.

April 11, 2020


The Alderfer Three Sisters Trail is a heavily populated trail. This is a dog and horse friendly trail, so feel free bring those pups. It will likely take you around 3-4 hours to complete the 6.7 miles on foot.


Rating: 4 out of 5.

Difficulty level: Moderate
Elevation Gain: 1,200 ft
Temperature: 71 degrees
Summary: The Three Sisters Trail is a 6.7 mile loop trail located near Evergreen Colorado. Evergreen, CO is 29 miles west of Denver. If you’re coming in from Denver, you’ll have quite the scenic drive with an optional exit to the Buffalo Herd Overlook. When you’re one minute from Downtown Evergreen, you’ll see a gorgeous lake to your right. This small lake is perfect for walking your dog or eating a sandwich on the grass after your hike.
The trail is located about .5 miles out from Downtown Evergreen. On the way you’ll drive past the high school – Home to the Cougars!

Once you got the the trailhead, you’ll find parking either right at the entryway or a few feet up the road if it’s busy. Two days ago, when we went hiking, we parked a little ways up the road as it was pretty busy. The goal was to hike the entire 6.7 mile loop, but this specific area has several other trails that intertwine such as Silver Fox and the Ponderosa Trail. So we somehow got looped into the Three Sisters + Ponderosa Loop and ended up hiking 3.65 miles with 641 ft elevation gain.


Since we’re in quarantine, we had to try a beer at home after the hike. So we went with a popular Colorado beer – Blue Moon.

Brewery: Blue Moon Brewing Company located at 3750 Chestnut Pl, Denver, CO 80216

Blue Moon Fun Fact

The beer was inspired by baseball with The SandLot Brewery being the first-ever brewery housed inside a major league ballpark. Next time you’re in Colorado, head to a Rockies game to grab a Blue Moon!

Enjoy your next hike in Colorado and make sure to follow it up with a Colorado beer!