One of the great things about interns is that they give me tips on new products I have not seen yet. Honestly, there are so many new products available at grocery stores, it is impossible to keep up with them. One of my interns told me about Emerald’s Cocoa Roast Almonds. They are roasted almonds that are dusted with cocoa powder. It is just enough cocoa powder to give a chocolate flavor that is a perfect blend with the almonds.

One ounce of the cocoa roasted almonds give you 150 calories, 13 grams of fat, 6 grams of carbohydrates, and 6 grams of protein. This is a lot of calories in a small space, so you do need to be careful with them. Just because they are nuts does not mean you can eat as much as you want.

I have found they make a nice, filling snack (because of the mix of protein, carbohydrates, and fat) particularly after dinner when I’m looking for a taste of chocolate.

Give them a try and let me know what you think!

Clients often ask for recommendations for bars and other quick, portable, and shelf-stable foods they can keep with them for when they get in a food crunch.  They need something they can throw in a purse, bag, or glove box.  One of my favorite items to keep handy are KIND bars.

KIND bars are whole food packed with nuts, fruits, and other good things.  They are higher in fat than other bars, but that is because they have nuts in them.  Lots of nuts.  Nuts also provide some protein.  Those nuts also mean they are crunchy and take some work to eat.  That extra work can slow you down and allow your body to get signals to you saying it is satisfied.

KIND bars are available at a lot of grocery stores and health food stores.  If you are looking for a portable snack remember to be KIND to yourself.

I hope you had a happy Thanksgiving and are getting into the holiday spirit!

At this time of year, it seems like my to do list gets so much longer.  Sometimes, I don’t include time in my day to eat.  However, one meal I always get in is breakfast.  Time and again, research has shown the importance of breakfast for weight maintenance as well as for providing energy to do the things you want to do.  I know that breakfast is a challenge for many people; I have a few ideas in mind I’ll be sending out in the newsletter about how to squeeze in a good breakfast. And, here’s the first. . .

One of my favorite “fast foods” is Planters Nuts Daybreak Blend.

These little packets pack a punch.  There are several varieties including my two favorites: Chocolate Oat Trail Mix and Berry Almond.  These are great for breakfast for a few reasons:

• Quick to grab.  Just reach in, grab a pack and you’re out the door.
• Portable.  The travel pretty well.  However, if they get smooshed, the granola will become small pieces rather than chunks.
• Yummy with yogurt.   Grab a bowl, pour in some yogurt, add the Daybreak Blend of your choice and stir.  Amazingly yummy and fast breakfast.
• Great mix of carbs, protein and good fats.  The Chocolate Oat Trail Mix has 190 calories, 24 grams of carbs, 5 grams of protein, and 10 grams of fat.  Yes, it is higher in fat, but the fat comes from nuts; the two of the first three ingredients are peanuts and almonds.  This mix of carbs/protein/fat will help fill you up.
• Good to have on hand as a snack.  I’ll keep some of these at my desk as well in case I need something quick to eat without spending a lot of calories.

I’ve found them at Target in the aisle with the nuts.  I know they are widely available – so look for them in your store.

Remember – breakfast is the most important meal of the day.  Be sure and get yours!