5 ways to add protein to fruits

With the summer temperatures heating up, fruits are an amazing go-to snack! Most fruits are naturally low in fat, sodium and calories, but high in nutrients such as water content, antioxidants, phytochemicals and dietary fiber. They taste good alone or paired with something else. Because fruits are usually not a good source of protein, you can pair it with a protein food choice to make it a nutrient dense snack! Here are 5 ways you can eat protein with fruits:

1. Fruit + cottage cheese

Fruit and cottage cheese are so good together! There are different varieties of cottage cheese including lactose free and vegan options to meet your needs. For even more flavor, try a small drizzle of honey or agave or top it with nuts, seeds or coconut flakes.

2. Fruit + nut butter

This is one of the easiest and tastiest ways to eat fruit with protein. Cut up some of your favorite fruits and pair them with peanut or almond butter. Best part is, you can even skip the utensils if you want. The fruits are your scoopers!

3. Fruit + hummus

I know what you’re thinking. You’re probably thinking that combination sounds weird, but don’t cross it off your list just yet. Give savory hummus a try with sweet fruits such as apple slices, dates or dried apricots. If you’re still not a fan, try fruits with a chocolate hummus (now, you can’t say no to this).

4. Fruit + nuts

You can’t go wrong with fruits and nuts. Either fresh or dried fruits work well. You’ll often see this combination in bento protein boxes. If you’re using dried fruits, then it’s like a homemade trail mix!

5. Fruits in a protein smoothie

Enjoy a smoothie with fruits and a source of protein such as unflavored protein powder, green peas, milk, yogurt (or non-dairy selection of your choice), tofu, edamame, or nut butter.

self care

Top 5 self care tips

Happy new year, everyone! I still cannot believe how fast last year flew by. Nonetheless, it was a year filled with learning, good memories, new friends, new experiences and new ways to take care of myself! As busy as each of us may become in the year, don’t forget to take time for yourself. Remember, we make time for things that matter. You, being the most important person, should be made a priority. Here are some self care tips. Cheers to 2018!

  1. Feed your body with the proper nutrition to keep it healthy, energized and feeling good. Incorporate more lean sources of protein and whole foods into your diet. Choose foods that have gone through zero to minimal processing and basically still look like what they did when they were first harvested. Focus on adding tons of vibrant, colors to your diet. No, I’m not talking about food dye. I’m talking about trying a variety of fruits and vegetables because each fruit or vegetable with their own unique color brings their own unique set of vitamins, minerals, phytochemicals and antioxidants.
  2. Hydrate yourself with low to no calorie drinks wherever you go. Plain ol’ water is always a good choice for hydration, but if you’re not too crazy about its plainness, then try sparkling water (look for ones without sodium added). You could also spruce up plain water with some cut fruits and vegetables to make it a tasty, infused water. Get yourself BPA-free reusable bottle for convenient access.
  3. Schedule yourself at least 6-8 hours of sleep each night. Whoever said sleep is overrated is not truly practicing self care. When you sleep, your body has the opportunity to rest. During the day, you’re walking, running, thinking, stressing…whatever it may be, your body works hard for you day in and day out, so make it a priority to let it rest and rejuvenate.
  4. Squeeze in physical activity into your daily routine. Whether you schedule time to hit the gym or a fitness class, or maybe you are a busy mother without much free time, try to use usual routines in your day as an exercise platform. For example, take the stairs rather than the elevator, purposely park further away to get in more walking steps, do stretches while waiting, practice chair exercises if you have a desk job. These are a few suggestions and there are still way more out! Be creative and make sure to not stop moving.
  5. Take care of your skin with proper cleaning, moisturizing and sun protection. If you wear makeup, don’t forget to remove it before you go to bed. This will free your pores, let it breathe and prevent breakouts. There are plenty of skin regimens out there and if you find one that interests you, make sure you stick to it for a period of time (consider 4-6 weeks) before switching to something else. Your skin needs time to adjust, so results may not happen immediately.