10 Easy Summer-Friendly Snacks

Summer is near! That means there so will be tons of pool parties, beach days, and outdoor fun ahead. Many people ask what kind of snacks they can keep on hand for summer, and today I will share 10 snack ideas to keep you and your family fueled for summer fun!

summer snacks healthy

  1. Watermelon Chunks

One of the things I look forward to most during the summer season! Watermelon is a great item to bring to a party or cook-out, and easily transported. You can cut it up ahead of time or simply take the whole watermelon and a knife to the party and eat on the spot.

summer snacks healthy

Got a bunch of leftovers? Pop those babies in the freezer for a cool, refreshing “pop-sickle”. 🙂

    2. Berry Salad

Blackberries, strawberries, blueberries, and raspberries–they all make their appearance known this time of the year, and oftentimes go on sale at the grocery store! Wash all your fruit (and slice strawberries if desired) and add to a big bowl. Another great option to take to the beach or pool party because it does not require refrigeration and will taste super refreshing!

black berries served beside strawberry on clear glass bowl
Photo by Angele J on Pexels.com

You could even use a skewer and alternate berries for something a little extra fun for the kids. It’ll be colorful and pretty, too!

    3. Apple Nachos

I know apples are not in season, but apples are one of those fruits that are available all year long in most US stores…what better way to celebrate a family fun day than with apple nachos?

summer snacks healthy

One of my favorite snack recipes found here–go check it out! I guarantee you’re kids will love it! If you have any peanut allergies–feel free to use almond, cashew, or soy butter.

   4. Homemade Trail Mix

Easy, portable, flavorful, and a complete snack! You can really add whatever you want in this trail mix, but here are some of my favorite options: almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, dark chocolate chips, dried cranberries/raisins, dried mango/pineapple, pretzels, etc.

There are endless options and various combinations that can be made here based on your family’s preferences. This is another great on-the-go, outdoor-safe snack!

   5. Fruit Pops

There are several 100% fruit juice pops you can buy in the store for convenience, but it would be so easy to make these at home, too! All you need is a pop-sickle mold container, freezer space, and a really good fruit mixture!

summer snacks healthy

Pinterest has several great recipes, or you can create one yourself! Basically blend up your favorite fruit combo (you can add veggies, too!), nut butter if desired, and some milk or yogurt for creaminess then add to your pop-sickle mold. Freeze for at least 4 hours to make sure pop-sickles are frozen all the way through. Enjoy on a hot day by the pool!

Check out my banana pop recipe here for more inspiration 🙂

   6. Smoothies/Smoothie Bowls

One of my favorite things to eat all.year.long but especially in the hot summer months. Linked down below is one of my favorite smoothie recipes, and I have several on my instagram page, too 🙂 @mindful.eating.dietitian

summer snacks healthy

Green Smoothie Bowl

   7. Veggie Sticks with Dip

Fresh cut veggies either from your garden or the Farmers market screams summertime! Carrots, celery,  broccoli, cucumber, bell peppers, squash, zucchini, tomatoes…so many to choose from! I’m looking forward to fresh garden veggies this year.

summer snacks healthy

I love to pair my veggies with a fun dip like homemade Greek yogurt ranch, hummus, tzaziki sauce, yogurt-dill dip, or a simple vinaigrette. Great way to get those micronutrients in!

   8. Greek Yogurt Parfait

These can even be made ahead of time if you know you’re gonna be on the road all day, need some quick on the go meal ideas, or are just hungry and need something quick! Be sure to keep this snack cooled either in a refrigerator or cooler for food safety!

summer snacks healthy

Here is my favorite parfait recipe idea topped with homemade granola. Top with fresh berries or other seasonal fruit you love!

    9. Fresh Pico de Gallo

Using all your fresh herbs, tomatoes, and jalepenos from the garden, the only other ingredient you need is lime/lemon juice! Crowd favorite, too! See my recipe here.

summer snacks healthy

Serve with your favorite tortilla chips or fresh veggies for a refreshing, nourishing snack.

  10. Protein Energy Bites

A year-round staple at my house, but its something you can make ahead of time, non perishable, and nutritious! Check out the full recipe here. 

summer snacks healthy

You could even transform those energy bites into granola bars–recipe found here. 

summer snacks healthy

 

What is your family’s go-to summer snack? Let me know in the comments 🙂

 

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Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
Facebook: Live Better with Kat Detter

 

“Git Up” Challenge Dance

Our version of the “Git Up” Challenge by Blanco Brown–Dance Fitness style! Feel free to use this dance as a warm up, cool down, or breather song in between sets…and most of all, have fun!

Special thanks to my dancers!! If you are in the Morganton, NC area and LOVE dance fitness type classes, come join us at Peak Performance on Tuesday’s and Thursday’s at 6pm.

**I DO NOT OWN RIGHTS TO THIS MUSIC: Used for instructional purposes only.

 

4 Reasons Why Diet Culture is Harmful

With appearance and health being at the forefront of society, many people choose to go on a diet at some point in their life…some without even realizing it…

Weight Watchers, Keto, Paleo, Atkins, Whole30, South Beach, Cabbage Soup Diet, Boiled Egg + Grapefruit, The Zone, Fat-Free, Sugar-Free, various Detoxes…

“It’s not a diet, it’s lifestyle change…”

anti diet culture

I can whole-heartidly be on board with choosing nourishing foods, finding joyful movement daily, and respecting your body–but when your “health promoting goals” become just as much of an obsession as a fad diet–it can quickly transform into a diet.

I want you to sit back and think for a moment what your incentive was for trying a fad diet…what was your purpose for it?

For me, it was to be skinny. Yep, original–I know. I was “bigger” than the other girls in school, and all I wanted was to be thin just like them. I tried what seemed like everything–skipped meals, went vegetarian, only ate fruits + veggies, fat-free…and you know where all of this got me? No where. I had little to no energy to exercise (which was the only thing that could uplift my mood), I was irritable (hello HANGRY), and wasn’t losing weight! Food became an unhealthy obsession I struggled with for YEARS, all sprung from society’s marketing for fad diets.

So, what’s wrong with fad diets & diet culture?

1. Poor relationship with food

The fad diet mindset can easily turn your thoughts into negativity when it comes to food and nutrition. Many times, especially if your goal is strictly appearance driven, you will do anything to look a certain way…restrict, diet, over-exercise, juice cleanse etc. If a diet tells you to stop eating a certain food or food group, you’ll do it. If the fad diet tells you a food is  bad, you’ll refrain from it. This quickly turns into a poor relationship with food, and when you consume the “bad foods”, you are overwhelmed with a guilt that consumes your thoughts. These thoughts are likely to turn into an obsession.

2. Obsession

Anything can become and obsession–diets included! A lot of times these low-key obsessions  start out innocently…

For example, when I was 10 years old, I went dress shopping. I found the perfect dress, and someone told me, “Katrina, now you can’t gain any weight if you want to buy this dress”…

Now, at the time I didn’t think anything of it…but eventually I started asking people “do I look fatter than I did before I ate, I gotta fit in this dress”, and it became an obsession with not gaining weight…and that is where my restriction and poor relationship with food & body began.

This obsession can be with appearance or with food. You can be constantly thinking about food, what are you gonna eat next, when can you eat it, where is it gonna come from, etc. That obsession has absolutely no benefit to reach your goals…it will get you no where. There is more to life than obsessing about food…

3. Possibly missing out on key nutrients

Most fad diets encourage an elimination of some food group–Keto: carbs, Paleo: dairy + grains/legumes, Whole30: dairy + grains/legumes for 30 days, Atkins: carbs. These fad diets are teaching people that these “food groups” are bad for you, causing you to have a “fear” of these foods…when really they each serve a purpose in human physiology.

This is how the cycle goes: 
Poor relationship with food–> Obsession over food –> Missing key nutrients

Carbohydrates are our bodies main source of energy–our needs are dependent on activity level, but every.single.person needs carbs. Now, of course certain medical conditions (such as epilepsy) may require very little amounts of carbs–but most of the human population bodies thrive off of carbs.

While we can live without dairy, especially since there are many alternatives now, dairy products have a lot of nutritional value–calcium, protein, vitamin D, phosphorus, potassium, magnesium, vitamins A, B12–and if you want to have it in your diet, then do so!

Grains and legumes are nutritional powerhouses full of fiber + protein + carbohydrates. Plants are nutritious, even if they are “starchy”. Grains contain B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium) which our body needs for metabolism. Legumes are the “King of Fiber” containing nearly 7 grams per 1/2 cup serving and are considered a good plant-based protein source.

While yes, you can supplement essentially any nutrient now, it’s always best to get from food first, then supplement if needed. However, our bodies are designed to metabolize FOOD…not factory made supplements…

4. Quick fixes can hinder your long term wellness goals

What happens when you restrict + count calories + eliminate foods??? You lose weight.

What happens a few months later when you reach your “goal weight” and realize you can’t sustain the diet choices you’ve made over the past few months? You start eating food again…and a couple things may happen…

a) If you’ve been restricting calories and food, your body may store food as fat because your body doesn’t know when it will get food again.

b) You could over-indulge in satisfying foods because you’ve been restricting them for so long–leading to excess weight gain.

The problem with fad diets is that they do not teach you how to sustainably eat for life. Going the rest of your life without your favorite food is unrealistic…which is why making SMART goals to transform your lifestyle is the way to accomplish your health and wellness goals.

***DISCLAIMER:  These diets may have worked for you. However, research shows dieting is not sustainable for life long term, which is why I do not promote them. Do what is best for you and your body, and if you are ready to jump-start your mindful & intuitive eating journey – download my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,
Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD

6 Things that are Damaging for Your Health

Have you ever chased a smaller body? Felt like your worth was dependent on your weight?

Most people try to lose weight at some point in their life…and unfortunately, diet culture promotes quick fixes that do not last a lifetime. Did you know that within 2-5 years of dieting, 95% of people gain weight lost back, plus more pounds? It’s time we stopped chasing diet culture’s lies and started choosing health promoting behaviors > weight loss for good. Here are the 6 things that are damaging for your health.

IMG-4375

    1. You’re not eating foods that make your body physically feel good

What foods make your body feel good physically? Think about it – foods that contain micronutrients – vitamins, minerals, and fiber. Those are found in nutrient dense foods like whole grains, fruits, and vegetables. If you are constantly fatigued, constipated, low energy, or you “don’t feel good”, re-assess your food choices and see where you can add in some of those nutrient dense foods. Does that mean that other foods are “bad”? Absolutely not.

With mindful & intuitive eating, choosing food that make your body physically feel good is key…but honoring your food cravings are equally important. You’ll find out why later in this blog post!

 3. You’re not drinking enough water

Our bodies are literally made up of mostly water–meaning we thrive off of water. My college anatomy and physiology professor said if you’re actually “thirsty” then you’re already dehydrated…so be sure you’re drinking enough water throughout the day. Enough fluids also aids in digestion to help build that healthy colon and keep you regular, if you know what I mean. Set small goals for yourself – for example: I will drink 4 water bottles by the time I leave work for the day.

   4. You’re restricting foods

A popular diet culture belief–restriction. If you eliminate carbs, you’ll lose weight. If you avoid fat, you’ll lose weight. If you eliminate gluten, you’ll lose weight. If you eat only protein, you’ll lose weight. If you fast, you’ll lose weight. And you know what? Many people do lose weight from restriction–however, when restricted foods are reintroduced into their life, it likely leads to a “binge”, and a food guilt session follows. That is why it is so important to eat balanced meals including all, yes all, foods at each consistent meal. Eating consistently is more sustainable for life, and you get to enjoy all foods.

With a life of mindful & intuitive eating, kales & cookies can coexist!

   5. You’re only doing cardio.

Trust me, I’ve been here! I am a cardio queen-running, dancing, swimming, biking–my favorites! Cardio burns the most calories and makes you sweat-and back when I was in the height of my disordered eating, that is all I cared about. Cardio is important for cardiovascular health…but strength training is just as important. Sculpting exercises builds muscles so we can be strong, complete activities of daily living, improve body mechanics and protect bone health.

  6. Poor relationship with food

Have you ever beaten yourself up over eating a food you consider “bad”? What about feeling good about yourself for eating something deemed “good”? That is the problem. Labeling foods as “good” and “bad”. With mindful & intuitive eating, all foods can fit as long as you’re enjoying balanced nutrition. Labeling foods is not good for mental clarity. Foods do not hold moral value. Part of life is enjoyment, and if that means eating your favorite food, then do it! You will have more food freedom if you get out of the “good food-bad food” mentality.

   7. Self Doubt

Is this something you struggle with? I do too. But hunny, remember – you are beautifully and wonderfully made! This is my favorite positive affirmation to remember. God designed you to be YOU. Unfortunately, we live in a society that glorifies weight loss…and when we aren’t successful with keeping weight off from diet culture, we feel like a failure…but I’m here to tell you that you do not need to give into the lies of wellness culture. You do you, boo!

Jumpstart your mindful eating journey by downloading my 6 steps to mindful eating guide here – it’s free!!

Until Next Time,

Happy Chewing!
Katrina Detter
Follow me on social media!