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10 Teen-Approved HEALTHY Summer Snacks

Posted on by diamondsonyourinside and currently has No Comments on 10 Teen-Approved HEALTHY Summer Snacks

Those hungry teenagers eating you out of house and home? Don’t order Dominos just yet! We’ve got a few yummy, homemade ideas to keep them happy on snacks that are filling, fun and most importantly, HEALTHY.


NEED SNACKS NOW? ORDER GREEN BITES, JUICES & SMOOTHIES FOR PICKUP & DELIVERY!


The biggest key to eating healthy is to BE PREPARED! When you hit the grocery store or visit The GEM, pick up these staples to keep on hand for when hunger strikes this summer.

10 Summer Snacks For Hungry & Healthy Teens

  • CHIP DIP STATION! Siete Tortilla chips surrounded with a fun array of dips! Siete also makes an amazing, plant-based queso blanco that is really tasty! Add guacamole, GEM Pico, Rick’s Salsa, and GEM Jalapeno Pesto. Don’t forget our Badass 3 Bean Salad with corn chip dippers, too! 
  • VEGGIE PLATE with carrots, cucumbers, sugar snap peas, red bell pepper, grape tomatoes. Add a ramekin of our GEM Hummus, Ranch AND Jalapeño Pesto for the best dipping trio. The secret is to douse the carrot medallions and cucumbers with lots of fresh lime juice and sea salt. Don’t skip over this one! It’s magic.
  • SMOOTHIES. Pick up a few frozen smoothie kits from The GEM (our Maui GEM with pineapple, banana, orange and coconut is a crowd pleaser), or make your own at home with this perfectly simple, lightning-fast recipe:
    • Add 1 cup of water, 1/2 cup of pomegranate juice, 1 frozen banana, 1.5 cup of fruit to the blender and ENJOY! Frozen, organic strawberries and blueberries work best.
  • ITALIAN PLATTER with chunks of parmesan cheese, nitrate free salami (my kids like Naturalissimo Milano style), Milton GF crackers, gherkin pickles, grape tomatoes sprinkled with sea salt, hummus topped with basil pesto. BAM!
  • FROZEN PEANUT BUTTER BANANA SLICES. Sandwich your favorite brand of organic peanut butter in between sliced bananas, then freeze. Dip in melted chocolate for an added treat. 
  • FROZEN GRAPES (Warning: highly addicting snack!). Simply freeze and eat!
  • AVOCADO TOAST sprinkled with cayenne, sea salt, and a little lemon, served on grain bread (Killer Dave’s makes the best!). Cut into quarters. PRO TIP: Let your avocados ripen on the counter, then put in the fridge—they will keep for much longer!
  • GRANOLA PARFAITS. What’s cool about these is you can make a few in small, 6-oz. mason jars and your teens can pop them out whenever they are ready! Here’s how we assemble them: 
    • Begin with a little granola on bottom, layer with plain Greek yogurt—or try an amazing dairy-free, plant-based option like from Kite Hill or Siggi’s. Milk & Patience is local and  has the most amazing vegan yogurts, too!
    • Layer berries. Raspberries, sliced strawberries, blueberries…don’t be shy!
    • Add more granola. One of our favorite granola brands Park Lane Pantry, a local company with amazing flavors—including a new chocolate flavor, too!
    • Top with a drizzle of maple syrup, honey or agave, a little extra fruit, and enjoy! 
  • EDAMAME. Just pour the frozen bag into boiling water for a couple minutes, drain, and add coarse sea salt. Try sprinkling with Trader Joe’s Chili Lime Salt.
  • BONUS SNACK IDEAS! Always have these items on hand for when you find yourself in a pinch:
    • Hard boiled eggs.
    • Nut butter with apples.
    • Organic popcorn made with coconut oil and sea salt.

Give yourself a variety of choices and healthy snacking doesn’t have to be boring. Whether it’s one or two of these each week, make it a habit of stashing a few of these items at the house. The key is to choose healthy snacks that will fill them up and help nourish your teens without adding too many calories. Try and you’ll see—our top ten teen-approved list of healthy summer snacks is sure to make you the hit of the summer snacking frenzy!

Happy Summer Snacking!


Healthy Tips for Feeding a Teenage Athlete – Part One

Posted on by diamondsonyourinside and currently has 12 Comments on Healthy Tips for Feeding a Teenage Athlete – Part One

image1Our kids are crazy about their sports. They put lots of focus on practice and training to prepare for the big games; but do they place equal focus on the nutrition that will support their play? Optimal performance for a teenage athlete requires preparation—not just with practice output, but also dietary input.

This three part blog series will give you information and helpful tips on how to fuel your teenage athlete in ways that are healthy and promote optimal performance. If you haven’t already, take a look at our series on feeding healthy teens here – part one, part two, part three, part four. This information was very well received, but it resulted in more in-depth questions, specifically about your teenage athlete.

Sports nutrition for teenagers is a bit of a specialized area. Teenage athletes playing high level sports burn calories very quickly. If they don’t eat enough of the right types of nutrients, their performance can decrease and may even result in possible growth problems. Healthy eating allows a teen athlete to achieve peak performance without compromising overall health.

So how do you properly nourish the body pre and post game? Here some tips on how to guide your teenage athlete towards optimal sports performance:

  1. Eat a diet that is about 70% complex carbohydrates – including fruit, vegetables, brown rice, whole grain, organic pastas, quinoa, carrots – to achieve maximum carbohydrate storage. Lean proteins such as organic chicken, pastured eggs and small amounts of grass fed beef are critical. Stay away from the bad carbs: white pasta, white breads, junk cereals, and off the shelf fruit juice.
  2. Eat fat. It sounds crazy, but good quality, healthy fats are a source of fuel for your body and are strongly advised – smart choices are avocados, natural organic peanut / raw almond butter on an apple.
  3. Eat a good breakfast! Every day, but especially on game days. Oatmeal, a fruit smoothie with vegan protein, scrambled eggs.
  4. Eat a meal no less than three hours before exercising.
  5. Hydrate, hydrate, hydrate!*** Drink 24 ounces of water two to three hours before the sporting event, during the event on breaks, and especially afterwards to replenish the body. Beware of sports drinks – they can be loaded with sugar, creepy preservatives and artificial food colorings (more about that in part 3).
  6. Pre-game, eat a meal containing complex carbohydrates such as whole wheat pasta, or brown rice with vegetables. Don’t weigh your teen down with heavy proteins or unhealthy fats. If they can’t eat a full meal because they have a nervous feeling in their stomach, a small snack such as a banana or oatmeal is still important.
  7. Avoid SUGAR before exercise – it can speed up dehydration. Your body will thank you later! I know it’s tempting because of the instant energy it provides, but the subsequent crash can be depleting.
  8. Stay away from fast food. It can make your teenage athlete sluggish and it seriously affects performance.  Better “fast food” choices are places like Chipotle and Panera, who have healthier options PLUS they have eliminated unhealthy additives and preservatives across the board. Save the occasional Burger House for a post-game celebration.
  9. Multivitamins are essential! Teenage athletes just don’t get what they need from their food—even if they are perfect eaters. A daily multivitamin is key, along with high quality Fish Oil and a Probiotic. Look for organic ones, made from real food sources. New Chapter, Rainbow Light, Metagenics and Garden of Life are great brands.

 

And, be careful. There are always new ‘miracle’ foods and supplements surfacing. Many are expensive and even dangerous, which makes it confusing. Don’t be swayed. Keep keep it clean and simple.

***Post Note: Water

Water is one of the MOST important components to health and wellness there is. Dehydration is a very real risk if your teen doesn’t continually drink water throughout physical activity. Even dehydration of less than 2% can have measurable negative effects on performance. As a general rule, teenagers should drink 6-8 ounces of water 6 times a day for general health and 24 ounces of water two to three hours before a sporting event, as well as during and after playing.

Join us for parts 2 and 3 of this series for the whattup on teen athlete nutrition on-the-go and sports drinks. Until then … drink your juice.








Hail to the Chief

Posted on by diamondsonyourinside and currently has 3 Comments on Hail to the Chief

Most importantly, the mother of all healthy snacks: anything from HAIL MERRY.  My bestest friend Susan O’Brien makes these yummy snacks–almost too good to be healthy.  Macaroons, chocolate tarts, granola, kick ass nuts.  So good they will make your tongue slap your teeth out.  www.hailmerry.com