Find Out Which High Glycemic Foods to Avoid and Which Low Glycemic Foods to Add In
When They Go High, We Go Low.
Have you ever gone from one sugar rush to another carb high to keep your blood sugar from crashing? When I worked in the retail fashion biz, bagels were a staple at morning meetings. I thought it was ok to dive into a big, plump, vegan pumpernickel bagel from time to time. But I quickly learned that starting my day with a high glycemic index (GI) food like a bagel, spiked my blood sugar up, only to crash just as quickly, leaving me needing more sugar. The high glycemic start to my day was a slippery slope to a high GI food addiction for the rest of the day.
The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100. Foods with a high GI number (over 60 out of 100) are those foods which are rapidly digested and result in higher blood sugar spikes. Low GI foods (under 50 out of 100) are more slowly digested and absorbed, resulting in gradual rises in blood sugar. Low Glycemic foods have proven health benefits such as maintaining optimal body weight because they help control appetite and delay hunger.
Swap these high glycemic foods for Low glycemic foods!
HIGH GI FOODS
Bagel (72)
White Potatoes(85)
Cookies (79)
Doughnuts (75)
French Bread (95)
Pretzels (81)
Chips (72)
White Rice (72)
Graham Crackers (74)
Fruit Roll Ups (99)
LOW GI FOODS
Cashews (22)
Apple (36)
Peanuts (15)
Grapefruit (25)
Sweet Potatoes (54)
Black Beans (30)
Green Vegetables (15)
Lentils (28)
Hummus (6)
Avocado (15)
It’s important to learn which foods are going to keep your blood sugar stable and which ones will send you on a blood-sugar-roller-coaster-ride. Take a glance at 10 popular high GI foods and which low GI foods make good substitutions.
Seed Crackers. These crackers are great atop soup or with any spread you can think up. I love to spread raw organic almond butter and chia raspberry jam on top.
Seeded crackers with avocado spread.
Enjoy this low carb recipe that's easy and nutritious. I love these crackers because they're easy to make, high in protein, and a great substitute for high GI bread.
Avocado Spread on Seed Crackers
Ingredients
1 avocado, mashed with a fork
Pinch salt and pepper
10 Seed Crackers
½ C pumpkin seeds
¼ C sunflower seeds
¼ C chia seeds
¼ C flax seed
¼ C black or white sesame seeds
¼ C hemp seeds
¼ C fennel seeds
¼ C poppy seeds
¼ C caraway seeds
¼ C sesame seeds
¼ tsp. Salt
¾ C filtered water
Avocado Cracker Toppings
Sliced radishes and sprouts.
Sliced almonds and cranberries.
Grated cabbage and carrot slaw.
Process
Combine all cracker ingredients in a bowl and allow to soak for one hour.
Spread the seed mixture evenly on a non stick baking sheet to about 1/8 in thick
If the mixture is spread to 1/4 inch thick, it will be softer, like bread.
Use a knife to perforate into crackers-size rectangles.
Line a baking tray with parchment and spray parchment with coconut oil or grapeseed oil spray
Bake at 375 degrees for 60 mins, but remove from oven after 30 minutes and gently turn each crackers over and bake another 30 minutes. (I use a spatula to turn them) The crackers should be crispy on both sides.
Scoop out avocado meat into a bowl, mash with a fork, and season with salt and pepper.
Spread mashed avocado onto cooled crackers and top with suggested toppings or toppings of your choice.
My other favorite topping is organic raw almond butter with raspberry fruit spread (jam) and another cracker on top. Yum!
Food For Thought; Rawception’s Top 6 Diet Philosophies, Plus a Recipe for Quick Homemade Hemp Milk
1. Eat the Rainbow
Is your dinner plate mostly brown? And your energy mostly down? Get the energy you wish with more colors in your dish! yeah, I just wrote that :/ Seriously, eating all the colors of the rainbow is an easy way to know we’re getting a good nutrient balance. The phytonutrients that comprise the color of the food itself, is the most nutritious part of the food. Each color provides a different healing property that the body needs every day. It’s nature’s way of color-coding our food to help us find balance on our plate, as well as in our life.
2. Food is Information
Are all calories created equal? The science of epigenetics clearly shows that all food is information and function for our cells. Each type of calorie behaves very differently inside the body. Why should I choose a 100 calorie organic apple over of a package of 100 calorie Oreo bites? Food is the direct communication that tells our cells how they should behave. The apple tells our cells to have healthy function while the cookies tells our cells to get sick. Food communicates on a cellular level and the body acts in response to the information it receives.
3. Adding In
Adding good things into our life is always a smart choice. The first step to balancing weight and gaining energy is to add in as many vegetables, fruits, healthy fats, lean proteins, as possible without subtracting anything from your current lifestyle. By adding in naturally low calorie, high fiber, nutrient dense foods, your body will crowd out cravings for unhealthy fats, bad carbs, and processed, sugary foods. Just begin to add in, and let your body do the work for you.
4. Soul Food
There are two kinds of food. Soul Food is primary to the food that we eat. Soul food is how we nourish ourselves around emotions, exercise, personal relationships, career, creative outlets and mindfulness. Healthy food alone, cannot make us whole, no matter how much broccolli we eat. Soul food is vital to our overall health and happiness. The circle of health is the answer.
5. Mood Food
Organic plant-based, whole food can help lift our spirits by triggering our serotonin and dopamine levels giving us with a sense of happiness. Berries, apples, bananas, beets, artichokes, avocado, almonds, walnuts, lima beans, pumpkin seeds and many more contain natural serotonin stimulants. Processed food contains gmo's, pesticides, insecticides, herbicides and fungicides and can leave us with heavy emotions. Self care is our responsibility. It's our right. Every conscious choice we make to improve our health makes a difference..
6. Bio-Individuality
Diet and nutritional needs are very individual and unique just like you and me. In addition, nutritional needs are ever changing throughout different chapters of life. What works for one person, effects the next person differently. Empirical evidence is information acquired by observation and experimentation; it’s our own personal scientific data. Each individual needs to experiment with diet and lifestyle and closely observe how the body and mind reacts. This experiment can lead us become our healthiest self.
Hemp milk is my mainstay milk because I always have hemp seeds in the fridge and because it's a no-strain milk, it's super quick to make. I add hemp seeds and water to my matcha in the blender and voila, I get a beautiful, milky, foamy, delicious result every time.
Hemp Milk Recipe
Hemp Milk is one of the easiest and quickest non dairy milks to make.
Hemp seeds are a complete protein - rich in magnesium, phosphorus, iron and zinc. They're also a good source of ALA Omega 3, fatty acids.
Only 2 little Ingredients, people!
1/2 C raw hemp seeds
1 1/2 C spring water
_
Optional
1/2 tsp. vanilla extract & 1/2 tsp. coconut oil
Process
Blend hemp seeds in a high speed blender, on low speed at first, and then blend on high speed until all seeds are dissolved and the milk is white and foamy. About 60 seconds. No need to strain. (Add optional ingredients of desired) That's it! So easy and quick.
xx nk
4 Easy Ways to Cook Oil Free and 3 Important Reasons Why
Why cook oil free?
1. Oil is the most calorie-dense of all foods.
Oil is 100% pure fat. Two tablespoons of olive oil has 240 calories which is calorically equal to two pounds of green vegetables (broccoli, string beans, brussle sprouts or asparagus)
2. Oil is nutritionally devoid.
Oil comes from nutritious plants but when it’s processed into oil, all the nutrients, phytochemicals, fiber and antioxidants are diminished. We do need healthy fat in our diets so instead of consuming olive oil, coconut oil, avocado or sesame oil, instead eat olives, coconut meat, avocados, seeds, and nuts.
3. Oil is a highly processed food.
Since many brands use different procedures, you have to read labels. If you are going to buy oil, make sure to purchase raw and cold-pressed oils because they aren’t heated to high temperatures during the extraction process. This means they are able to preserve more of the nutrients, making it a higher quality option.
High oleic sunflower and safflower oil is the new “healthy” oil of choice used in “healthy food” packaged chips, cookies, and crackers. These oils were created because they have no flavor and contain no trans fats which is good BUT these oils are highly processed from hybrid plants that are not created with traditional methods, instead radiation and toxic chemicals are used to speed up the growing process. since they’re new on the market there has been no testing for the long term effects on humans. So for me moderation at best is key.
When we cook at home we can control our oil consumption but restaurant food is always laden with oil - unless we remember to request steamed vegetables.
4 Easy Ways To Cook Oil Free.
1. Use vegetable broth or water to sauté veggies. It works perfectly and you wont miss the oil, ever!
2. Slow and Low. Bake on low oven temperature (300 degrees for one hour will make your veggies crispy) and use parchment paper for non stick action.
3. Cookware that enables oil free cooking; air fryer, panini maker, pressure cooker, slow cooker. I personally don't own any of the aforementioned because I'm old school and just use a simple sauté pan or bake in the oven, but if you're into that, I hear they're super time saving.
4. Bake with oil replacers. Substitute oil with banana, apple sauce, sweet potato or black beans.
The goal isn’t to be 100% oil free. Try the 80/20 rule. Try being oil free 80% of the time and enjoy the yumminess of oil 20% of the time! Enjoy this oil-free hearty stuffed potato recipe below.
Oil Free Stuffed Sweet Potatoes
Ingredients
2 large sweet potatoes, scrubbed clean
Filling
1 onion
10 asparagus stalks, chopped on the bias into small pieces.
1 C broccoli, chopped in small pieces
1 large carrot, diced small
½ zucchini, diced small
(mushrooms or any other veggies you like)
¼ C water
Cream Sauce
1 avocado
½ zucchini
⅓ cucumber, peeled
juice of ½ large lemon
Sprinkle garlic powder
Sprinkle dried coriander,
Pinch sea salt and black pepper
Season to taste
Process
Preheat oven to 400 degrees.
Poke sweet potato with a fork a few times.
Place in oven about 45 minutes or until it’s soft.
Remove and let cool
In the meantime, chop onion in rings and then cut rings in half.
Heat skillet with 1-2 tablespoon of water until bubbly and steam/sauté onions on medium heat until softened with the lid on the pan. Occasionally lift lid and add more water, one tablespoon at a time, so onions stay moistened and don’t stick to the pan while they caramelizing. Then remove lid and sauté until browned.
In another skillet, add 2 tbs. water and steam/sauté other veggies. Same method as onions.For Sauce: In a blender add all ingredients and blend until smooth. Check for thickness and add more cucumber if it’s too thick and season to taste.
Assembly
With a fork, pull the soft potato meat away from the skin and mash it a bit with the fork. Top with sautéed veggies and spoon on sauce. Serve while warm.
* Can substitute sweet potato with a white Idaho potato.
Why I'm Doing a 14-Day Liver Detox and Digestive Cleanse, and Why You Might Want to Do One Too
Do you ever wake up between two and four in the morning feeling too warm, or even downright sweaty, and can’t get back to sleep? It might be a sign that your liver is loaded with too many toxins and needs some support.
Every night I wake up around 4 am. I’m warm and I have to kick off all the covers. Sometimes I’m awake for 2 minutes, sometimes 2 hours. I know this is largely due to my mid-life hormone shift. I know disrupted sleep is one of the most common symptoms of menopause. But I decided to do a liver and digestive cleanse to find out if cleaning up my liver and gut could help with my 4 a.m. issues.
I’m doing Dr. Frank Lipman’s elimination and digestive cleanse. I’m on day 6 and I’m feeling great about eliminating all the liver loaders from my body. My diet has been clean for years, but I do indulge in some of the worst liver loaders; ie: alcohol, skin lotions, hair color, cosmetics, gel nail polish, non organic food in restaurants and sometimes caffeine- but mainly green tea. Using all organic beauty products is in the works for me, but that’s for another blog!
Elimination and detoxification are the foundation of our health. And from time to time everyone's detoxification and digestion system needs a little TLC. Here are some signs that your liver may need some support, especially if you experience more than 3 of these.
Waking consistently between 2-4 a.m. and feeling too warm
Increased body fat, especially in tummy or thighs
Increased cellulite
Bloating (fluid retention)
Poor (low) energy
Short temper, with bursts of frustration or anger
Skin breakouts; itchy, red or inflamed skin
PMS
Constipation
Super hungry (starving) at different times during the day.
Craving starchy or salty food
What toxins are worst for our liver? Here’s a list of liver loaders to avoid:
Alcohol
Caffeine
Pesticides
Artificial flavors, colors and preservatives
All non organic skin creams and cosmetics
Grains that contain gluten
Trans fats
Refined sugars
Other liver loaders that are harder to avoid or can’t be avoided:
Cholesterol
Estrogen.
Viruses like mononucleosis or herpes
The air we breathe
The water we drink
The soil our food is grown in
Important facts to note!
The liver will always prioritize detoxing alcohol first (because it’s truly like poison in the body) over what the body makes. (like natural cholesterol and estrogen) The liver then releases the cholesterol and /or estrogen back into our blood supply and we recycle our cholesterol and estrogen. That's when our blood cholesterol goes up and the risk of reproductive cancers increase.
A healthy diet is critical for the liver to do it's work. When we warm up in the morning with caffeine and cool down in the evenings with alcohol, those substances prevent the liver from doing it’s very important job. If the liver isn’t working optimally, we will not be able to properly absorb nutrients from our food or balance our sex hormones. We will have increased body fat and suffer from poor sleep. So be honest with yourself about how much coffee and alcohol you drink. (bummer, right?)
Here are a list of foods the liver loves for natural cleansing:
Add in as many of these supportive liver lovers to your daily diet as you can!
Beats and carrots
Brussel sprouts
Cauliflower
kale
lemons
leafy greens
Avocados
Apples
Olive oil
Grapefruit
Organic cosmetics
Cabbage
Turmeric
Exercise
Other ways to help digestion and detoxification
Chew your food well. The digestion process begins in the mouth by breaking down the food, so when it arrives in the stomach, it's already partially digested. This is the best way to avoid belly bloat and gas.
Drink water between meals. Not during meals. Our hot stomach acid will not be able to properly cook (break down) the food in our belly before it moves into our small intestines, where the nutrients are absorbed, if we interfere with the stomach acid's natural PH balance with cool water.
Stay away from artificial flavors, colors and preservatives.
Life is precious, you are precious, so practice self-love and self care.
And I’ll let you know how I feel after I've completed the liver and digestive cleanse.
xx NK
For more info on Dr Frank Lipman's cleanse go to www.bewell.com (he does not know that I'm writing about his awesome 2 week cleanse)
21 Important Travel Tips that Make it Easy to Stick to Your Healthy Food Resolutions
I travelled the first 10 days of January and it reminded me of how easy it is make unhealthy choices all along the way; from airports to restaurants. Traveling can pose endless opportunities to eat poorly and feel unwell
Eating in restaurants can turn into pure debauchery every meal unless we know how to handle the inevitable high calorie restaurant food, not to mention the temptation to over eat. It's fine with me to indulge a bit more while traveling, especially in Europe. But weight gain has to stay within arms reach, so it's easily removed once we get home and back to our healthy routines. Here are some travel tips to keep your biological home healthy, until you return home.
Part 1: Traveling Tips
1. Pack a probiotic.
Use a shelf stable probiotic daily while traveling. Eat plenty of fibrous foods like leafy greens to help maintain healthy digestion, as digestion issues are common while on the move.
2. Pack your own plane snacks.
Make or buy veggie wraps, vegetable sushi roll, salads, a few pieces of fresh fruit, sprouted nuts, seeds or gluten free pretzels. PS: don’t pack yogurt and nut- butters if you are flying as they are considered liquid and will be confiscated.
3. Walk the airport.
Get in as many steps as possible on travel days as well as when you get to your destination. It will help you sleep better and burns a few calories in case overeating occurs on personal or business stays.
4. Start every day right.
On vacation, start your morning with fruit and order a big colorful salad for lunch. That way you’ve covered most of the nutrients you need and can be less accountable for the dinner meal.
5. Leave something behind.
If you travelled somewhere wonderful for vacation, try not to feel the need to eat everything in sight because you can’t take it home as a souvenir. You will return one day and the amazing pizza and pastries will still be there.
6. Over-hydrate.
Airplane travel is dehydrating. A lack of humidity in the cabin air can lead to dehydration if you're not careful. Be sure to drink plenty of water during the flights and coconut water is great to get the electrolytes.
Part 2: Hacking Restaurant Menus
A delicious meal at the restaurant NIX in NYC. Even at plant based restaurants I apply the restaurant tips below.
Eating away from our kitchens is the reality on a lot of days. Dining out is fun but definitely less healthy than eating at home because it’s impossible to know what ingredients, oils and taste-enhancers are in restaurant meals.
I’ve had a lot of experience hacking restaurants menus to create healthier dishes. It feels good to take a mindful minute for self care, at different points throughout the day, and ordering food is definitely one of those times. Having it your way is easier than you think.
1. Read the whole menu.
The most helpful information is on the menu. Read the menu start to finish and make a mental list of all the healthy fresh ingredients the kitchen has on hand that day. If the steak comes with hen-of-the- woods mushrooms, then you know you can use the mushrooms in your healthy dish.
2. Don’t be shy.
Be polite but assertive about asking for substitutions on the menu. Chefs are usually very happy to accommodate food allergies and restrictions. Ask your server kindly for their help. For example, ask: what can I get instead of fries, bacon, oily croutons?
3. Make substitutions.
For instance; order grilled, if an item is fried. Change potatoes to a green vegetable. For a burger or burrito, substitute the bun or wheat-wrap for a piece of lettuce.
4. Portion control.
Try to split your entree with someone or be prepared to eat half of a large entree and box the other half. Swap the ratio of protein to vegetables. Ask for a smaller portion of protein and a larger portion of salad and vegetables.
5. Always ask how the food was prepared.
Very often restaurant food is filled with hidden calorie-dense oils, butter or white bread crumbs. Restaurants know how to make food taste good but very often, at the expense of our health.
6. Read between the lines.
Any menu description that uses the words creamy, breaded, crisp, sauced, buttery, sautéed, pan-fried, au gratin, parmesan, cheese sauce, scalloped, au lait, à la mode, or au fromage is usually loaded with hidden fats—much of it saturated or even trans fats.
7. Try double appetizers.
If there is a nice selection of healthy plant- based and light seafood appetizers, consider skipping the entrée and having two appetizers, one to start and one for your meal. Often, that is more than enough food to feel fed.
8. Order salad first.
Before ordering anything else on the menu order a salad. You will likely eat less calories at the main course.
9. Salad do’s and don’ts.
DO get the salad. And remember, it’s a vegetable course. Ask for vegetables and fruits only. Salads shouldn’t be fatty. DON’T order anything creamy like blue cheese, mayo based dressing, coleslaw, pasta salad, or potato salad. And skip the, cheese, meats, bacon bits and fried noodles toppings. Just load up on the raw vegetables.
10. Dressing on the side.
Get your dressing on the side. The best way to get the flavor of the dressing without the calories is to dip your empty fork into the dressing, then skewer a forkful of salad. You’ll be surprised at how this tastes just right, and how little dressing you’ll use.
11. Check the menu before you leave home.
Most restaurants post their menus online. You can decide before you arrive what you’re going to order. Or, if you don’t see healthy choices, go to a different restaurant.
12. No bread basket please.
Ask the waiter to skip the bread basket. If you must have something to eat while you wait for your order, ask for a plate of raw crudité. Exception: It’s a special occasion at a special place with amazing bread. Then go for it, and allocate it from your 10% being-bad rule.
13. One drink'll do ya.
If you want to order an alcoholic drink, pass on the ones with sugary soda. Opt for a glass of wine, a tequila, or a simple vodka.
14. Dips can are dangerous.
Opt for guacamole or hummus, but even then, be mindful of portions
15. Snack in between meals. Yes that's right.
I always bring healthy fast-food snacks like a banana, organic apple, organic carrots, sprouted nuts and seeds to fill in throughout the day so I’m not starving when I arrive at the restaurant. This way I’m not as tempted by the bad stuff.
Happy travels!
3 Easy Steps to Meet 3 Important Health Goals; Generate Youthful Energy, Balance your Weight and Create Mental Clarity
I'm so happy to share the Rawception Energy Food Ebooks with you. I have put my heart and soul into this 3 E-book series full of colorful pictures, deliciously easy recipes, an easy to follow 7-day elimination diet guide, and the 7-day food plan and grocery lists. But there's so much more than that. You'll find out how to organize your kitchen, pantry and fridge for success. You'll learn how to navigate restaurant menus and how to eat on-the-go. Included are important nutrition information, food philosophies, and lots of wellness wisdom. The E-books series will guide you to create core energy that’s instant and lasts all day! You’ll never want to feel any other way. Think of what can be achieved with renewed energy.
The Truth Behind My Book Series
I had to find a way to use food as medicine and nutrition as ammunition for strength, energy and vitality.
The Old Me
Eight years ago I struggled to find enough energy to get through my busy work day in the fashion industry and make dinner for my family in the evenings.
What did I do?
I developed a series of nutritional recipes in my kitchen for me and my family as an experiment. I worked with a variety of organic whole foods and superfoods to create the original Energy Diet Recipes.
The New Me
The recipes helped me transform my sluggishness to lasting energy, my anxiousness to positive vibes and my fluctuating weight to stable, balanced weight.
A peek inside Book 1: “The Basics of Energy Food”
After I Experienced the Initial Results
I left my fashion career and followed my passion. I attended a plant-based culinary academy in Los Angeles and a health coaching school in New York. I gained all the knowledge I needed to perfect my system and further my passion for health and wellness as a profession. As a certified plant-based chef and professional health coach, I guide people to achieve their health goals. All the recipes are delicious and free of gluten, dairy, eggs, soy, processed sugar, trans fats and animal products.
I Never Want to Feel any Other Way
I wrote the recipe books to share my recipes and nutrition information with each of my health coach clients with great success. I live the Energy Diet way and appreciate my youthful energy every day.
I Truly Care About the State of Peoples' Health on Every Level
I have put all my health and diet tips and tricks and nutrition and culinary knowledge into this 3 e-book series. Each one is full of colorful pictures, deliciously easy recipes, an easy to follow 7-day elimination diet guide, and the 7-day food plan and grocery lists.
And There's so Much More Than That
You'll find out how to organize your kitchen, pantry and fridge for success. You'll learn how to navigate restaurant menus and how to eat on-the-go. Included are food philosophies, important nutrition information and wellness wisdom for every body.
A Peek inside Book 2: “Use Nutrition as Ammunition” adds in superfoods.
The Rawception Ebooks were created for everyone
I’m so excited to offer my three e-Books without the cost of my health coaching programs. The Energy e-books show you how easy it is to make nutritious food, dine out and eat on the go, the energy diet way.
The 3 steps to 3 health important goals
The energy diet is a 3 e-book series. Each step builds upon the next step. Step one builds the foundation of youthful energy. Step 2 balances your weight and step 3 creates mental clarity.
A peek inside Book 3: “Hit the Pause Button on Aging”, show’s how-to make fermented food and add in super-herbs.
Look and feel your best
The e-books will guide you to create core energy that’s instant and lasts all day! You’ll never want to feel any other way. Think of what can be achieved with renewed energy.
The Rawception Energy Food E-Books Series
Guide to Hack a Junk Food Store
What's the best way to hack a junk food store? What do you do when you're hungry and want something healthy but there's nothing around except convenient stores? Read labels! Amongst all the really unhealthy food lurking around convenient stores with loads of sugar or trans fats, there are some healthy-ish choices even at 7-Eleven. Here's what to look for.
I was in Miami with my boyfriend watching his son run the Miami half marathon. It was a uncharacteristic Miami day. It was windy, raining, and cold, around 40 degrees. After the race we called an uber to drive us back to our hotel in South Beach. The roads were blocked and the traffic was gridlock so we had to wait about 45 minutes for the uber to get to us.
We took refuge in a 7-Eleven convenience store to get out of the wind and cold while we waited. I was cold and hungry and needed something warm to drink. I made it a challenge to hack this junk food store for something healthy. I was searching for the most nutritious snack I could find, not necessarily the tastiest, but the vegan cookie I settled on, was indeed tasty.
How to choose the best snack in a 7-Eleven convenience store.
Healthy-ish packaged Snacks at 7-Eleven.
Lenny & Larry's Complete Vegan Lemon Cookie. This lemon cookie is not too sweet and the texture is nice. It does contain processed sugar but no animal products. The calories were reasonable for the portion. This is what I would recommend in a pinch at a convenience store.
Luna Lemon Zest Bar. This lemon zest Luna bar is a healthy choice. It's low in calories and high in protein.
Nuts and Dried Fruit packs. This shelf at 7-Eleven holds the healthiest options. The puffed pea chips near the bottom are another good choice.
Detour Bar. Another option for high protein.
Go Smart Sprouted Chips. These chips contain healthy plant protein and some nutrients from seeds and sprouts.
Unhealthy packaged snacks to avoid at 7-Eleven.
Doritos. These contain high sodium and high carb plus lots of ingredients I can't pronounce and artificial food coloring.
Cracker Jacks. An old favorite from my childhood but high sugar and high carbs.
Pop Tarts. These are very unhealthy. Trans fats, high sugar and high carbs.
Packaged Cookie Shelf. All are but high sugar and high carbs.
Pretzels. High sugar and high carbs.
Freezer Section. These all contain trans fats, high sugar and high carbs
Dips and Chips. The dips are all very high in calories and contain trans fats and sugar. The chips are all Doritos (see above)
Break the unhealthy Junk food cycle.
If you want to break your junk food junkie habit, check out this article about healthy snacks by Dr. Frank Lipman, a top functional medicine doctor in NYC.
The Rawception Book 1, 7-day diet plan for lots of deliciously, simple recipes to build a healthy lifestyle.
Energy Bar Superfood Squares
The Ultimate Snack Recipe to Travel with.
Energy Bar Superfood Squares
My favorite snack to bring when I am on the go and traveling are these Super Energy Squares.
I always carry these in my purse everywhere I go.