Here are a few simple ideas to liven up your meals and on-the-go snacks with a healthy portion of protein, veggies and fats:
1. Unsweetened, organic soy milk‚—the So Nice brand is pleasant tasting and has the right balance of protein and carbs. The unsweetened version has 3 grams of carbohydrate and 6 grams of protein, while the original has 6 grams each of protein and carbs.
2. Plain, organic, low-fat yogurt—pick one containing the live, active bacterial cultures acidophilus and bifidus, as well as a balanced ratio of protein and carbs.
3. A piece of low fat cheese
4. A handful of nuts: almonds, cashews, brazil nuts or walnuts
5. Hummus—have it with veggie sticks or three bean salad
6. A boiled egg (1 or 2)
7. A protein bar—choose one with a 1:1 ratio of protein to carbs. Make sure it’s free of aspartame and hydrogenated oils and low in saturated fats (less than 5 percent of the calories should be from saturated fat). The Simply Bar is one of my favorites.
8. A serving of seeds—sunflower seeds, pumpkin seeds
9. Olive paste or olive oil based pesto—these can be used instead of mayo to add flavor and increase healthy fats in a sandwich.
10. The secret for getting your veggies: add frozen spinach (or any mashed or pureed vegetables) to your smoothies, pasta sauces and burgers to increase your veggie intake – just like you would for your kids!
Natasha Turner, N. D. is a leading naturopathic doctor and an authority on hormonal and digestive concerns. She is the founder of Clear Medicine, a Canadian-based wellness boutique that provides integrated health care.
Excerpted from The Hormone Diet Copyright © 2009 by Natasha Turner, N.D.. Excerpted by permission of Random House Canada, a division of Random House of Canada Limited. All rights reserved.
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