Fitness4Her

Women's Fitness

Portable Protein, One Handed Healthy Snacks

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Protein snacks are excellent for staving off hunger and keeping the body satiated for a couple of hours. Every meal should include some type of protein, but it isn’t always convenient to eat a burger or a piece of chicken. Sometimes, especially when you are on the go, when you need a portable protein snack. You need a healthy snack that will satisfy your appetite until your next meal.

Protein is an essential element of every cell in the body. Your hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. An important building block of bones, muscles, cartilage, skin, and blood, protein is a powerful nutrient that is necessary for a healthy body.

Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. This is why it is important to eat protein at every meal.

1. Beef or Turkey Jerky—Choose low sodium varieties, or make your own from turkey or beef. These dried pieces of meat are easy to eat, especially when you are on the run.

2. Nuts—A natural choice, nuts are high in protein. Be sure to choose unsalted nuts in a variety of types. Almonds, walnuts, pine nuts and soy nuts are great choices.

3. Cheese—Prepackaged brands are convenient to eat and easy to take along. Choose low fat varieties like Babybel or string cheese.

4. Protein Bars—Take them anywhere, these delicious bars taste just like candy. Full of protein, they’re a healthy in-between meal snack.

5. Peanut Butter Sandwich—Peanut butter is high in protein and delicious. Spread it on a piece of bread for a portable sandwich you can take with you. A small jar and a spoon is all you need for an emergency snack to keep in stock.

6. Boiled Eggs—Place in a bag, but don’t hold them out of refrigeration for too long. Eggs are best eaten within a couple of hours of preparation. A wonderful source of protein, a couple of boiled eggs will quiet a noisy stomach.

7. Protein Shake—Portable and good for you too. Keep it chilled until you are ready to head out the door.

8. Edamame Beans—Take them out of the freezer, thaw and eat. I like to carry these with me to eat as a snack or light lunch. Deliciously good with little mess.

9. Milk or Chocolate Milk—Milk is a great source of protein and calcium. Grab a small container at the convenience store when you are stopping in for gas. Milk will keep you satisfied until your next meal.

10. Spicy Roasted Chickpeas—Crunchy and spicy! Make them ahead and store them in a resealable plastic bag. They’ll stay crispy for a few days.

Tropical Chicken Salad

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Everyone loves this variation of the infamous chicken salad. It’s sweet and crunchy and livens up a sandwich or salad. There’s no need for chips or croutons with this multi-dimensional chicken salad.

2 cups turkey breast, cut-up
4 cups Romaine lettuce, cut-up
1 large red apple, cut-up
Small can of mandarin oranges
1/4 cup dried cranberries
3 Tbsp unsalted walnuts, chopped
3 kiwi fruit, cut-up
Dressing 1 cup jelled whole berry cranberry sauce
1/4 cup frozen orange juice
4 tsp fresh lemon
1 tsp low-sodium soy sauce
2 tsp mustard
1/2 cup chopped pimiento
1/2 cup chopped fresh chives
2 clove garlic, minced

Directions:

1. Combine turkey, apples, cranberries, mandarin oranges and walnuts in medium bowl.
2. In a small bowl mix cranberry sauce and orange juice concentrate.
3. Just before serving mix turkey with dressing.
4. Serve over lettuce and add kiwi slices.

Health Benefits:
Chicken is a great source of protein. It is low in fat, low in cholesterol, low in sodium, low in sugar and low in calories. The immense variety of fruits adds a nutritional twist to this delectable treat. It’s full of antioxidants, the busy woman’s ally for fighting cancer causing free radicals.

Asian Chicken Patties

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A twist on the traditional burger, these Asian chicken patties are mouth-watering delicious. This recipe calls for serving this dish over lettuce but if you prefer, you can serve it over a whole grain roll or a slice of Ezekial bread.

1 lb ground chicken
½ cup grated, chopped scallions
½ cup carrots
½ cup celery
½ cup cilantro
2 tablespoons low sodium chicken broth
2 tsp sesame oil
2 tablespoons Chinese mustard
4 large lettuce leaves

Directions:

1. In a bowl, mix together chicken, scallions, carrots, celery, cilantro, chicken broth and Chinese mustard.
2. Divide into patties.
3. In skillet heat sesame oil.
4. Place patties carefully into hot oil and cook in skillet.
5. Drain on paper towels.
6. Serve over lettuce leaves with a side of brown rice.

Health Benefits:
A healthy source of protein, this chicken dish is not only versatile but downright nutritional. Full of veggies and antioxidants, it is low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, making it an ideal meal when you are watching your waistline.