Healthy Snacking

Got the munchies and the candy bar is just not satisfying those hunger pains? Some people have the mindset of snacking is “bad” for you, but the USDA recommends we eat 4-6 small meals throughout the day, and that includes 2-3 snacks! When choosing healthy snacks, you want to look for food items that are between 100 – 200 calories and nutrient dense. Nutrient dense?  It means that a particular food is packed with nutrients! So when you’re reading that food label and looking at the fat calories versus total calories, the fat calories should not be more than 1/4 – 1/3 of the total calories. Reading the ingredient list also helps to identify nutrient dense food items.  Looking for whole grain ingredients or raw fruits and veggies helps. Avoid food ingredients that are enriched, processed, bleached, refined, preserved, etc. All of these words mean the ingredient has been stripped of nutrients and gone through a process where preservatives have been added to sustain it longer.

Tips to be mindful of when packing those snacks – know your portion sizes beforehand, avoid mindless snacking in front of the TV, reading, or while driving, avoid shopping when you’re hungry to decrease impulse buying at the store, and stock up on healthy options.  Remember, when you’re getting ready to go in the morning and you’re grabbing your packed lunch of PB&J on wheat, water, fruit and veggie slices, and a cheese stick, don’t forget to throw in a snack for mid morning and late afternoon!

Here are some great ideas for a quick snack! And don't forget to download our Healthly Lifestyle Cookbook (on the right side of the page) for more recipies and ideas for healthy meals and snacks!

 Snacks with less than 5 grams of carbohydrate

• 3  celery sticks + 1 Tablespoon of  peanut butter
• 5 baby carrots
• 5 cherry tomatoes + 1 Tablespoon ranch
• 1 hard-boiled egg
• 1 cup cucumber slices + 1 Tablespoon ranch dressing
• ¼ cup of fresh blueberries
• 1 cup of salad greens, 1/2 cup of diced cucumber, and with vinegar and oil
• 1 frozen sugar-free popsicle
• 1 cup of light popcorn
• 2 saltine crackers
• 10 gold-fish crackers
• 16 green olives
• ½ cup sugar-free gelatin
• 1 piece of string cheese stick
• 2 Tablespoons pumpkin or sesame seeds
• ¼ of a whole avocado (~4 g.)

About 10-20 grams of carbohydrate

• ½ cup almonds or other nuts
• ¼ cup dried fruit and nut mix
• 1 cup chicken noodle, tomato (made with water),  or vegetable soup
• 1 small apple or orange
• 3 cups light popcorn
• 1/3  cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
• ¼ cup cottage cheese + ½ cup canned or fresh fruit
• 1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla + 1 oz shredded cheese) + ¼ cup salsa
• 2 rice cakes (with a 4-inch diameter) + 1 Tablespoon peanut butter
• 5 whole wheat crackers (or ¾ oz) + 1 piece of string cheese
• ½ turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)
• ½ cup tuna salad + 4 saltines

My neighbor damaged my back yard, but won't file an insurance claim. What can I do?

Q: My neighbor damaged my back yard as the result of one of his do-it-yourself projects. Now he won't turn in a claim to his insurer. And he won't tell me who his insurer is. What can I do?

A: We get variations on this question a lot. Common ones involve a neighbor driving over a mailbox or into a fence. And we periodically get calls from people wondering if we have a database listing who insures who. (We don't.)

First, try to deal directly with your neighbor to get him to pay for the damage. If he's worried that the claim will drive up his premiums (or lead to his policy being cancelled), he may still be willing to compensate you for the sake of the relationship and to stave off the possibility of your taking him to court.

If that doesn't work, you can contact your agent or insurer to see if the damage is covered on your own policy. Or you could decide to take legal action against the neighbor, either in small claims or a higher court.

The Honest Toddler

Those who are parents, prepare to die of laughter.

Maybe I am way out of the loop here but I had never heard of The Honest Toddler until a friend forwarded me a piece that was featured in the Huffington Post last month. It's entitled, I'm Sorry. You know I only do re-posts if they are amazing, and this one definitely lives up to that! 

I'm Sorry, by The Honest Toddler

Look mom. I can tell from the way you haven't looked me in the eye since fetching me from my crib well before dawn that you're upset about last night. Waking up every 45 minutes to 1.5 hours isn't easy for me either.

In my defense, my blanket really did keep coming off, I was thirsty, and... I can't remember the other reasons, but I'm sure they were equally valid.

There was at least one nightmare. I was in a strange house. I knew it wasn't ours because the dishes were washed and your hair wasn't everywhere.

I do want to thank you for bringing back the 3 a.m. milk that you worked so hard to get me off of. It was delicious and instrumental in helping me wake up soaked in urine at around 4. Can't wait to have it again forever.

You seem tired and short tempered this morning which is why I felt more comfortable writing this than having a face-to-face. Can I get you anything? A cup of coffee? While you're up please bring me a sippy cup of juice and some unbroken crackers. Oh that's right. We don't have crackers... I recall you saying that around 1:15. That's OK. Why keep the house stocked with my favorite foods? I'm sure we have two kinds of wine though. But that's fine.

Anyway I wanted to thank you for changing my pajamas and throwing that towel down on my pee pee sheets. I noticed you didn't open your eyes once (weird). It's also OK that you didn't actually change my sheets. I find the faint smell of ammonia comforting. Love means doing things halfway.

I mean, I know another mother or a grandma might have removed the soiled sheets and replaced them with freshly laundered ones but you just do you.

There is something I did want to discuss now that I have your attention. It's none of my business what goes on between you and father after I go to bed but if you could just throw on a robe before coming into my room, that'd be awesome. I think you should definitely rock what you've got but angry nude lumbering zombie isn't your best look. I want to be honest.

This seems like as good a time as any to bring up the possibility of reintroducing cosleeping. I can't promise I won't judo kick you to the face like I used to but at least one of us will get a good night's sleep and isn't that what matters?

Anyway. I hope this note brings you some comfort. You really do look awful. Maybe you'd feel better if you made us some breakfast?

love and hugs,

your HT

Read more from Honest Toddler on the Honest Toddler blog.

Follow Honest Toddler on Twitter: www.twitter.com/@honesttoddler

Daniel Suelo, the man who quit money, seems remarkably healthy

Daniel James Shellabarger (better known as Daniel Suelo) is portrayed in the bestselling 2012 nonfiction book by Mark Sundeen titled “The Man Who Quit Money” ().

Apparently Suelo stopped using money in 2000, and lives in a cave near the city of Moab in Utah. His diet comprises primarily wild vegetables and fruits, insects, and road kill; as well as discarded or donated food he gets from others when he visits the city. The photo below is from a recent BBC documentary. An interesting 2006 YouTube clip on Suelo is titled “Moneyless in Moab” ().

Suelo is listed as having been born in 1961 (), and the photo above appears to have been taken in 2012. If these dates are correct, he is 51 in the photo above. I cannot help but think that he looks remarkably healthy. The 40-50 age period is one that often sets the stage for many diseases of civilization in urban societies.

Suelo’s decision seems like a radical one, at least to me. There are always complex motivations behind radical decisions. In the case of Suelo, some of these motivations are captured in the comment below, which is part of a review of the book “The Man Who Quit Money” posted on Amazon.com by a reader.

[…] a picture of Suelo not as an untarnished hero, but a man who has wrestled with heartbreak, depression, disillusionment with his family's faith, and his repugnance to working for the pure sake of making money and buying things. Whether or not you are inspired to follow Suelo's example, this book will make you think.

Many people have been inspired by Suelo’s story, to some extent because they see that adopting a radical form of “simple living” () may not only be possible but also liberating. Obviously Suelo’s lifestyle, as it is now, would not be possible without the help of others who adopt a more “traditional” lifestyle. Below is a critical review by a reader of the book, posted on Amazon.com, which harshly reflects this perspective.

Any infantile mentality charmed by this inane story should simply generalize the message - visualize a world in which all of us live like the parasitic protagonist. How fortunate for Suelo that there are still people who engage in productive work and indirectly and unknowingly keep the human sponge alive […] Suelo never quit money he simply quit contributing anything and continues to survive simply as a parasite.

Still, Suelo’s story is interesting, including from a human health perspective. An article on Details.com by Christopher Ketcham provides a glimpse at what a day in Suelo’s life looks like (). It seems that on most days he has one main meal per day.

It is hard to get a sense of the nutrient composition of his diet. It looks like his diet is limited in but not devoid of industrial foods, and one in which food consumption is sporadic, opportunistic, and driven primarily by hunger and availability – not by stress or set meal times, for example.

He probably walks a lot; his cave is one hour away from Moab by foot, and it looks like he goes to Moab often. Apparently he almost never gets sick.

Suelo also writes a blog (), which has many followers, and also maintains other websites, from the Public Library in Moab. His first blog post has over 1,000 comments under it ().