Category: Tips

Bloating: 10 tips and tricks to help you through the storm

Feeling as bloated as this little guy?

 

Bloating is generally caused by gases produced whenever we eat or drink, for some it can cause a visibly swollen stomach, pain or discomfort. Normally, gas is produced in the colon and moves smoothly through the body prior to being emitted or absorbed. Sometimes, the gas doesn’t have a smooth transition and this is where issues are found. If the gas gets trapped in either the small or large intestine it can cause the discomfort associated with bloating.

There can also be a number of medical reasons why bloating is affecting you, such as irritable bowel syndrome, celiac disease or lactose intolerance. If bloating is affecting your life, it’s advisable to get it checked out by a medical professional. The best practitioner to see would be your accredited practicing Dietician (APD), who specialise in allergies, intolerances and digestive issues.

However, there are a number of things you can do to prevent bloating, or to minimise the discomfort.

  1. Ensure you are having a healthy diet, including fruits and vegetables at every meal. This will ensure you are getting plenty of fibre which is associated with improved digestion. Some fruits and vegetables may actually cause gas and bloating-be careful of onions, cabbage, broccoli, beans, sprouts and cauliflower.
  2. Limit the amount of processed, high fat, and high sugar foods. These types of food have less fibre and nutrients as well as lead to poor digestion. Salt is a culprit in fluid retention and too much will cause you to feel bloated, be aware of how much salty food such as chips, sauces, processed and takeaway foods.
  3. Cut our caffeine, or reduce the amount you consume. Try to replace caffeine in beverages with herbal teas or water.
  4. Go for a walk, the movement and simple exercise can help to pass the gas through your digestive system and ease the discomfort of a bloated belly.
  5. Relax and reduce stress. This may seem like a silly one, by stress negatively affects digestion by disrupting the muscular contractions that control digestion. Try yoga, meditation, breathing and reducing the cause of your stress.
  6. Try eating some probiotics: these can be in the form of yoghurt, probiotic supplements, and fermented foods like kombucha, sauerkraut, kefir and kimchi. Probiotics contain the good bacteria needed in our gut to maintain good digestive flora. They assist us in digesting and absorbing food, and are vital for optimal health. Your bloating and discomfort may be assisted by a boost of these little bacteria friends!
  7. Try a herbal remedy like Iberogast from Flordis: this combination of 9 herbs does wonders for a bloated belly, and I can personally recommend it! Get it from your local health food shop, pharmacy or naturopath.
  8. Drink a herbal tea like ginger or dandelion. Both teas aid in digestion through saliva, bile and other digestive fluid production. Ginger also has a role in relaxing muscles and can assist in passing trapped gas, as well as relieving intestinal cramps. Dandelion tea is a natural diuretic, so it aids in passing gas and fluid through the digestive system. You can either find dandelion tea at your local health food store, or try growing it yourself!
  9. Pay attention to how you feel after eating sensitive foods such as wheat/gluten and dairy products, if you are feeling bloated after consuming these types of foods it might be a good idea to reduce them or eliminate them. In this instance I suggest seeing your GP or booking an appointment with a Nutritionist/Dietician.
  10. Be present and mindful when eating, only eat when you are actually hungry, and be sensible with your portion sizes. Your bloated belly could simply be the result of a big, heavy meal and you may just need to eat smaller portions. Also chewing your food properly and being mindful of how fast you are eating can assist you in preventing bloating in the future.

Surviving a Buffet: Your guide to Christmas parties

Image from hipandhealthy.com

It’s the time of year when weekends are filled with Christmas related events: Family things, work Christmas parties, kids Christmas parties and Christmas events with friends. Sadly this also means huge amounts of unhealthy food. Generally Christmas means chips, dips, sausage rolls, sweets, pastries, meat, desserts, pudding, and all the trimmings. Nutritionally – not so great for our health. I recently went to my partners work Christmas party, and it turned out to be my worst nightmare – a seafood buffet. Firstly, I have a huge aversion to seafood (due to a bad bout of food poisoning from some bad seafood a few years ago) and secondly, buffets are crazy.

Our brains are designed to eat for survival, so when we are presented with huge piles of food (such as at Christmas time or at Buffets) our brain tells us we have to eat as much as possible. Back a few thousand years ago this would have been fine, as food was scarce, and we may never have known where the next meal was coming from. However, today food is abundant, most people never have to worry about the next meal, so when presented with large quantities of food, we are trying to override our brain’s natural instinct to eat as much as possible.

So, how, when it’s our natural instinct to eat as much as possible, do you survive Christmas? Here are a few ways you can attempt to override your brain during the silly season.

1. Fill HALF your plate with veggies and salad.
Your brain is going to want to pile your plate with as much food as possible (especially at buffets), by creating the illusion of a full plate, you tell your brain “there is plenty on my plate”. It can help to eat less of the high fat, high sugar and energy dense foods, by replacing them with the nutrient dense veggies.

2. Grab a smaller plate.
This one’s easy-Smaller plate = Less food. This only works if you grab one plate of food, so if you go back for seconds and thirds its void. However, same as number 1, if you trick your brain into thinking “my plate is full” then it can help to eat less of the rich food, and more of the good stuff. So even if you do end up with almost a whole plate of unhealthy food, at least the plate is smaller.

3. Eat slowly.
Christmas is a time for celebrating and spending time with friends and family, so take the time to enjoy the meal, the food and the company, and be mindful of what you are eating, and appreciate every mouthful. It’s a blessing to live with so much abundance, take the time to really make the most of being in a happy place with the people you love.

4. Save room for dessert.
An easy mistake to make is to eat the main course until you are full, then try to stuff more in during dessert. Not only is this uncomfortable, but really unhealthy to overstuff your stomach full of food. It will be playing havoc with your body’s ability to digest, as well as sky-rocketing your blood sugar. So, keep the mains small, save room for dessert!

5. Choose dessert wisely.
Instead of instantly running to the trifle and Christmas pudding, spend some time getting to know the fruit. Grab a bag handful of fruit first, then if you are still wanting something sweet either grab a very small portion of each dessert, or choose your favourite. It’s not great to be so full after eating that you can’t move.

On a final note, Christmas is a time for celebration, so don’t be completely hard on yourself and only go for the salads, give yourself the space to enjoy food that you might not normally eat, be happy, and most of all relax.

Let’s talk about fear, stress and anxiety



A topic that has been on the front of my mind pretty much everyday for the past few months is fear. The reason for this is due to a huge amount of upheaval and change in my life, and my brain is feeling it. I’m not ok, I have had panic attacks, trouble sleeping, and instead of being my usual confident, positive self, iv’e been a negative ball of anxious energy. 

I know that when I live my life in fear of what is coming next I forget about the present. I miss that opportunity to laugh with someone, I miss the gorgeous sunrise, and I miss the everyday miracle of being alive. Its a tough cycle to get out of, I’m still in it. I’m afraid of what will come tomorrow, if I will be good enough, if I will have regrets, or if I will make a difference. Because I so strongly want to make a difference in this world during my life. I want to see a change in the way we deal with healthcare, I want to stand up and be the one to make noise and lead the change. But I can’t do that if I am living in fear. 



So what am I doing about it? Well at the moment I am trying to get through everyday. Uni is the toughest, with assignments coming out my ears, and decisions about where I go next-do I study dietetics, do I wait? And work as well, I have just accepted a fantastic new job which starts next week, and although I am incredibly excited about it, I am also afraid. What if I am not good enough? Then of course there is all the rest-family, friends, money, exercise, health, diet, mental health, spiritual health, goals and finally my car. Its all swirling around in this crazy brain of mine, its terribly hard to get it to stop. 

So if this sounds familiar to you, I urge you to speak up-lets have a conversation about fear, stress and anxiety. Because if you are not ok, you don’t have to deal with it alone. There are so many incredible people in this world, many of which will be feeling the same as you right now. We are brought up to put on a strong face, to pretend we are ok, to not show emotion and to be brave. But it is ok to cry, its ok to feel weak, its ok to not be ok. We are part of this beautiful community of human beings, and I think we need to start acting like a team, supporting and motivating each other to be the best we can. 


So here are my top tips for dealing with fear, anxiety and stress:


1. Breathe


Its simple, but effective. A few weeks ago when I was having a panic attack (It was really scary because I had never had one before) my partner Cam was amazing, he simply told me to breath. It was like my brain had forgotten. And his words guided my to regain control of my breathing, and to allow my brain to be a little clearer. 

2. Exercise


In times of fear and stress going for a walk does wonders. If you don’t have time, its ok, only go for 5 minutes, but the benefits of getting outside in the fresh air, with the grass and the trees will help you to get focused again, and to try to keep cool, calm and collected. If you need to cry, its ok, those trees aren’t going anywhere-and they won’t judge you. 

3. Call a friend


When in doubt, call or catch up with that friend you know will be there for you. Get it all out, talk it through, they will listen, and give you the best honest advice. Sometimes all you need is an ear to listen to your problems. And sometimes, afterwards, they don’t seem so bad. 

4. Let it out


There is no point trying to keep it in. Its too hard, its like air filling a bottle, and the more you try to keep that air in, the more it wants to get out. And if you don’t let it out, it will explode. So cry, scream, break things, stomp around, rip paper, whatever you need to do to physically release the negative, fearful energy. A few plates and cups are worth your mental health. 

5. Pamper


During the last few weeks I have pampered myself more than I have in the past few years. Get your hair done, nails, eyebrows, massage, facial. Tell yourself you are beautiful and strong, and you will get through this. For me this makes me feel like I have it all together, and I know that the better I feel on the outside, the better ill feel on the inside. Treat your body, allow it space and time. YOU ARE A BEAUTIFUL HUMAN. 

6. Nourish


I know when stress, fear and anxiety rise up, its easier just to grab takeout. But seriously, you are not doing yourself any favours by taking the easy option. Instead, put on the slow cooker with a big old stew, curry or soup. That way when you get home from work/uni etc you can easily grab a big, warm, nourishing bowl of goodness. Eat fruit, smoothies, veggies, porridge, yoghurt, and nuts. Don’t go grabbing that packet of biscuits, bar of chocolate or bag of chips. It may ,make you feel better right now, but getting on that road to feeling better comes from the inside. 

7. Rest


Its ok to take a mental health day. You are entitled to sick days, and honestly its just as important to take it for mental health as it is for physical health. Your body will thank you for it, rest, sleep, relax, read a book, walk the dog, go to the beach, watch a movie, binge watch your favourite tv show. And don’t judge yourself for doing so, or feel guilty. This is your body and your mental health. Take control of it, and don’t let anyone make you feel bad. 

8. Write


Sometimes. its helps for me to get it out on paper (or in this case on screen), get that old dusty journal out, and write your heart out. Let out all the thoughts, negative emotions, fears, stresses, anxieties, and anything that has worried you. This is no time for holding back, so be brutally honest with yourself. Allow your self to scribble the pages, fill them up with everything on your mind. Let the pages take you away, and allow you to clear your head from the negative energy, you don’t need to hold onto that stuff. If it helps, once you are done, rip the pages and burn them, physically letting go of the feelings and thoughts. Then, once you are done, write down a purely positive mantra or quote that will take you to a place of clear, positive, beautiful thoughts. 

And most importantly of all, LOVE YOURSELF! You are a beautiful, intelligent, capable human being. 


If you have any tips that have helped you to get through times of fear, anxiety and stress, comment below, you never know who you might be helping. 



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How to SPARKLE!


You can totally SPARKLE everyday! You know those days. You get up and its a complete struggle. You feel flat, tired, uninspired, and lacking energy. The world is crap and everything bad that could happen to you, does.

We all have them. The bad days. But what if everyday is like that? How do you move out of this kind of spiral of depression and self hate? The answer is….well not that simple, its a process, and it takes time. But you can absolutely change your mindset. I doubt myself every single day. I doubt whether or not anyone reads anything I write. I doubt my knowledge. And of course I have self-confidence issues. But I try not to let it get in the way of my mood. Because you know what? A bad day doesn’t mean a bad life. 

My trick is to get my brain thinking differently. Its been a long process, but for me a few deep breaths and positive affirmations can turn my negative thoughts into a great situation.

So I want you to try this: Focus on whatever negative thought you are having right now. Now imagine a box. What I want you to do is imagine that the negative thought is a rock. Put the rock into the box. Now put the box on a shelf. Then close the door. Your mind is now open and ready for the flow of positive thoughts. 

When I went searching, I found a tonne of articles on “how to turn your bad day around”. You could try all of these things. But for someone who is depressed, and has been in the cycle of negative thought for a long time, simply ‘having a shower’ isn’t going to cut it. I could write a list of all the things that you could try to get positive, but honestly, training your brain isn’t that easy.

What I would LOVE you to do instead is write your own list. Write down all the things that make you happy. Or even just slightly happy. Or the things which amuse you. Or the things that make you laugh. Then, I want you to DO ONE HAPPY THING EVERYDAY! It seems silly, and too simple, but by slowly getting your brain used to being happy, you can teach it to be in that state all the time.

You could use Instagram to do the #100happydays challenge, where you take a pic of something that makes you happy everyday. It seems simple, but by actively thinking of something that creates happiness, you are changing your state of mind.

Image from: http://evelynmoliveira.blogspot.com.au/2011/01/believe-in-love.html

Better yet, make yourself a Happy toolkit. This is a set of stuff that will help you to change your state of mind.

  • Go back to your list. Get pictures of the things that make you happy, and start compiling a happy book. Write why each of these things makes you happy.
  • Make a collage of pretty things, happy thing, cute things and other stuff you like. Even if it doesn’t specifically make you happy, the simple act of being creative will get you back to your glue-loving 5 year old self. 
  • Get some crystals. Use them to focus on positive affirmations.
  • Make some affirmation cards. Use these while taking deep breaths to switch how you are feeling. 
  • Your favourite yoga poses: write them down, print out pictures, then when you are feeling down, do the downward dog!
  •  A playlist of your favourite songs, or the songs that make you happy. Listen to it, sing to it, dance around the room to it. 
  • Trinkets: these can be literally any small object that brings you hapiness or happy memories. I have a box full of these and whenever i’m feeling blue, I pull them out and start reliving awesome times. 
  •  Your favourite recipe. In times of sadness and un-sparklyness get into the kitchen and whip up something yummy. For me it’s these Cherry Ripe Truffles
  • Tissues and chocolate. Sometimes, you can’t change your mindset. Sometimes you need to cry. This is ok, you don’t need to hold it in. Let it all out. Then, when you are done, eat some chocolate.

Whatever you need to do to get your sparkle back-do that. It takes time, but you can totally sparkle EVERY SINGLE DAY!

In saying all of this, I did find this great article by Tiny Buddha: http://tinybuddha.com/blog/10-ways-to-let-go-and-overcome-a-bad-mood/

5 steps to less food waste

We are all culprits of wasting food. Veggies that have gone soggy in the fridge, to simply making too much food. Its an easy thing to do, but the problem is that we are pouring money down the drain, and wasting the earth’s finite resources. The estimate is that Australia throws away around $8 billion dollars worth of food every year. A large amount of this is thrown away at the consumer level-in our homes, and the other part is at the farm/supplier level. If food looks “bad” then often it will get thrown away before it gets the chance to be sold. This food is still good to use, big chain supermarkets have trained us into thinking that fruit and veg should only be bought if it looks perfect, and anything else should be thrown away. We need to change our perfect ideals of what fruit and veggies should look like, because the produce that looks “bad” still has the exact same nutrients as its “perfect” counterparts.

So here are my 5 steps to less food waste:

1. Plan, purchase, prep:

If we plan our weekly menus, and purchase only what we need that week, we are far less likely to have food that goes to waste, especially if we have prepared dinners and lunches already. Making things like stews, curries and soups are a great way to prevent food wastage, because even if you make too much, it can be put in the freezer for another meal.

2. Don’t buy everything:

My nana grew up during the war, which means she hoarded EVERYTHING. But we really don’t have to do that now, food is always available, and we don’t have to worry about not having any. Unless you are adamant that there will be a zombie apocalypse or something, I think we are good. So when something is on special, don’t buy more than what you need, unless is a non-perishable item.

3. Store food properly

A large amount of food waste occurs because we a negligent with storage. We leave leftovers out, fruit and veggies aren’t kept cool, or food isn’t kept in sealed containers. Not only is this wasting food, its unsafe. All sorts of nasty bacteria can grow on food that isn’t stored safely.

4. Compost:

A way to get waste out of the landfills and into our gardens is to compost. I have found since starting composting, that I take much more notice as to what i’m throwing away. I can see how much of my fruit and veggies just get dumped because for whatever reason they aren’t edible. So instead I have become more aware of how much i’m wasting, and his includes non-food waste too. I now recycle more, and my normal rubbish bin only goes out every few weeks, sometimes only once a month.

5. Grow your own

One of the best ways I have found to reduce food wastage is to start growing your own. Once you realize how much time, love and effort it takes to grow food, you stop wasting it. For example one head of lettuce takes around 2-3 months to grow, after growing one yourself, those ‘bad leaves’ won’t look so bad after all.

I found this great info graphic that perfectly explains the situation:

References:

http://www.foodwise.com.au/
http://www.abc.net.au/news/2013-10-08/food-waste-value-australia/4993930

Finding strength

I have to admit, its been awhile since I have done any kind of strength training or resistance exercise. I prefer the rush of cardio, and the adrenaline that accompanies it, or the simple calmness of yoga. Those are my exercise staples. But I seemed to have plateaued in my fitness, so I have decided to change it up and add some strength training. So yesterday I found this great set from Move, nourish believe that looked simple enough. Needless to say, I am incredibly sore today. I know its worth it however, so I scoured the Internet for the benefits of strength training!

8 reasons strength training is awesome!

1. Strength training protects muscle and bone

2. Strength training makes you stronger and fitter

3. Strength training helps to maintain flexibility and balance, which is especially important as you age

4. Strength training helps with weight management: increased muscle to fat ratio-as you increase muscle your body burns more energy while at rest

5. Prevention and control of chronic diseases such as diabetes, heart disease, arthritis, back pain, depression and obesity

6. Strength training boosts energy levels and improves mood

7. Strength training gives an improved sense of well being and self-confidence

8. Strength training helps to achieve a better nights sleep

 
References:
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Resistance_training_the_health_benefits?open
http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx
 
 

Cheap, fast and easy

Yes, I’m definitely talking about your food! I often get asked how to eat healthy on a budget. Everyone always comments that healthy foods are expensive. The image above gives some incredible tips on how to start eating healthy on a budget, and i’m going to add to it and give you 5 MORE TIPS!

So here;s my 10 tips for eating healthy on a budget:

1. Meal plan and prep

You have probably noticed that I talk a lot about meal prepping and planning, and honestly it saved me so much time and money when I started doing it, and now I have healthy, nutritious, simple meals every night of the week. For example last week I made a huge batch of lentil curry, and I got two main meals out of it. The whole pot only cost me less than $10. I also waste much less food now, because I only buy what I need for that week.

2. Vegetarian food

I have been more or less vegetarian for the past month, and I have absolutely loved it (post on that another time). What I have noticed is that my food bill has decreased by about $30-$50. I still have eggs, fish and legumes, but meat is expensive, and as long as we are getting other forms of protein, then there really is no need to eat so much meat! My suggestion is to start slow with decreasing meat consumption, try doing meat-free-Mondays.

3. Buy in season

This one is a little obvious, but fruit and vegetables that are not in season will be more expensive. So I eat foods that are only in season locally. This was, not only you are saving money, but you are saving the earth! Food that isn’t in season has had to travel from a distant land, and has been stored and possibly preserved to keep it fresh. More travel=more expensive.

4. Buy in bulk

Generally food is cheaper per weight if you buy in bulk. Things that keep like rice, lentils, flours, canned goods, and nuts are good thing to buy in bulk. Of course, you need to ensure they are still in sealed containers, I know of some people that keep everything they buy in bulk in the freezer. If you have a big enough freezer you can even buy fruit and veg when its n season in bulk, then freeze it!

5. Stay away from packaged products

Packaged products (even the ones from the health food stores) have less nutrients than their fresh counterparts. Processed food has lost much of its nutritional value, so to get the most ‘bang for your buck’ nutritionally, buy fresh whole foods and prepare them yourself. Food companies will often use clever marketing ploys, fancy packaging and false claims to get you to think their product is healthy, and by doing so they hike up the prices and charge more.

6. Eat more fibre

Fibre is the stuff that keeps us regular, it bulks up our stools and helps it to pass through easily. It isn’t digested, which means its a healthy ‘filler’ for your diet. Fibre can be found in fruit, vegetables, seeds, nuts, and whole grains. More fibre means we keep fuller, which means we spend less on food!

7. Eat before you go shopping

NEVER EVER go grocery shopping while hungry. Your good intentions will be overrun by your bodies hunger mechanisms and you will end up purchasing energy dense and nutrient poor food, which tend to be more expensive. It also means you may spend more on food in general ‘oh, I will just buy this chocolate bar to eat on the way home’, or ‘this will make great lunch’.

8. Pack your lunch

I always try to take my own lunch, it usually consists of brown rice bites, veggie lasagna, salad, wraps, sushi or leftovers. And I also take a piece of fruit, maybe some raw crackers with some homemade dip, cucumbers, carrots or nuts. I also pack my partners lunch for him. We calculated that both our lunches cost less than $5 each, and we always get more money’s worth when we bring out own.

9. Visit your local farmers market

Farmers markets generally have lower prices on fresh produce, they also often sell organic fruit and veg, which is generally cheaper than its supermarket organic counterpart. I love finding good prices on fruit and veg, then buying it in bulk and freezing it or dehydrating it.

10. Water bottle

Carry one EVERYWHERE with you. It will save you money on buying drinks while out, and means you can find somewhere to refill it for free.

Sunday meal prepping

Every Sunday I meal prep. Basically I spend a few hours organizing and preparing my meals for the week, and I know if I do it, my meals are always healthier, yummier, and easier to prepare. It means that I can relax about my meals, because if I get home late, I know that there is a convenient, healthy, home cooked meal waiting for me. This can be a fantastic thing to do if you have kids, you can even get them to help decide what to make, and to help make it.

It also saves me money. By pre-planning what you are going to eat for the week, you only buy what you need, rather than just getting whatever, and being left with food at the end of the week, or wasting it.
Here is my weekly meal plan:
Here’s what I made:
  • Paleo Granola from:

http://eatdrinkpaleo.com.au/our-favourite-paleo-muesli-granola-recipe/

  • Sweet potato falafels from:
http://www.veggienumnum.com/2013/12/sweet-potato-falafel/
  • Lentil curry from:
http://www.thehealthychef.com/2011/10/my-vegetable-curry/
  • Raw walnut and zucchini crakers from:
http://www.therawtarian.com/raw-cracker-recipe-buttery-walnut-zucchini-crackers
  • Brown rice patties from:
http://chefinyou.com/2008/05/brown-rice-patties/
  • Banana Bread from:
http://www.thehealthychef.com/2013/01/gluten-free-banana-bread/
  • Cous cous tabouli from:
http://www.eatliverun.com/couscous-tabbouleh-salad/
  • Raw coconut bounty bites
My own recipe-to be uploaded to the blog soon!
If you need help with your meal prep-I’m totally happy to help! Just email me at [email protected] I’m also hoping to start offering meal prepping courses/classes. Would anyone be interested? Or possibly more intimate one on one sessions so you can grasp the concept of meal prepping!
Britt xx

Live below the line

One of my good friends is going to East Timour for 10 months to volunteer, and as part of her experiences she is living below the line for a week. She has inspired me to sign up for the live below the line campaign in May this year. What it means is that for 5 days, I will be living on $2 a day (AU$). Now, I’m lucky because I have studied nutrition, and I expect my week will consist of rice, veggies and eggs. But for people living below the poverty line, they often don’t have the luxury of nutrition education.

What I would LOVE for you to do, is join me, to spread the word about poverty, and what that actually means for people living below the line. I absolutely take for granted that I can spend $150 a week on food, but so many people just don’t have enough money to get adequate nutrition. As an (almost) nutritionist, I feel that it is my responsibility to be a voice for these people.
This is what others have lived on for a week doing the live below the line challenge:
http://rwhyde.blogspot.com.au/
http://melbournefoodjournal.wordpress.com/
http://thecharitywebsite.wordpress.com/
http://currygirl.wordpress.com/ (this one is for 4 people)
So, it would be great if you can donate, even if its only a tiny amount, or even better, jump on the wagon and do the challenge yourself.
Donate to the cause here: https://www.livebelowtheline.com.au/me/brittany_smith

Seven simple snacks

While at uni today I was feeling a little peckish. That got me thinking about snacks. Which got me thinking about a new blog post. And tada, this little post was born. I also think the name of the post is really cute.

Image: http://vanillaextract.me/healthy-snack-frozen-grapes/
1. Frozen Grapes: When its hot and sticky, frozen grapes are the perfect way too cool down. They are sweet, cold, and full of nutrients. As a side note: also great to keep wine chilled during summer (No-one likes watery wine).
Image: http://www.taste.com.au/how+to/articles/3591/how+to+use+lebanese+cucumbers
2. Lebanese cucumbers and hummus: I love the simplicity of this one, especially if you have store bought hummus on hand. Just grab a cucumber, and dig in!
3. Sweet and spicy popcorn: Ever since finding this recipe from move, nourish, believe it has been my go-to popcorn recipe. It is SUPER ADDICTIVE-this stuff is like crack. Honestly, I have to make it in half batches, because I always eat the entire bowl. Also, literally take 5 minutes to make!
Image: http://www.wholefoodsmarket.com/blog/earth-balance-almond-butter

4. Apple and almond butter sandwiches: Again, these are super simple-I usually take all the ingredients to work with me and make them there. You can also add yummy things like chocolate chips, dried fruit or chia seeds. Just slice apple, spread almond butter over, then sprinkle with yummy bits <3

Image: http://theshiksa.com/2011/12/06/smoky-roasted-cauliflower/
5. Two words: Roasted Cauliflower. Honestly, when I said the popcorn was addictive, I was lying. I usually have to buy a few cauli’s to fuel my addiction. It takes almost no prep time, however you do have to wait for the cauli to cook. THE WAIT IS WORTH IT! I have little containers in my fridge for when i’m feeling peckish. I try to get mine into a salad. It never actually makes it into the salad unfortunately.
Image: http://www.doitdelicious.com/recipes/make_it/kale_chips

6. Kale chips: These are a little more tricky, but once you have mastered the fine art of using your oven, these babies are amazing. Of course-I cheat and leave mine in the dehydrator, but you actually can make them in the oven quite easily. A lovely lady I know called Kavisha, recently made this fab video showing you how to make them: http://www.kavishajega.com/how-to-make-kale-chips/

7. Cherry ripe truffles: Not floating my own boat, but these are amazing! If you are going to have a treat, then why not go all out with something nutritious and delicious. And they are also really simple to make (which is a bonus). Find the recipe here: http://www.thewellnessplate.com/2014/01/cherry-ripe-truffles.html
Enjoy your snacking!

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