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Nutrition By Mia

CBS, Your Carolina: Foods to Fuel Your Active Lifestyle

May 16, 2018

 

It’s National Physical Fitness and Sports Month! The food we eat impacts our energy levels and fitness.  Today on CBS WSPA, Your Carolina, I shared some delicious options that are also very convenient.

A healthy way to eat your carbohydrates: Air-Frying!

Carbohydrates give us energy and that includes not only our breads and pastas but our fruits and vegetables! I shared some fun ways to enjoy them including apple chips, kale chips and sweet potato fries. What’s great about the ones I shared is that I didn’t add an oil. Instead I used the Cuisinart Air Fryer Toaster Oven, to get them nice and crispy like fried food but without all the added fat.

Healthy on-the-go proteins


Paleovalley grass-fed beef sticks and pasture raised turkey sticks: Protein is important for building and repairing muscles. These are made with organic spices and have been preserved through natural fermentation so they don’t have any added nitrates or nitrites that are found in a lot of processed meats – which we want to avoid. They come in great flavors like summer sausage and jalapeño. Pair them with carrots, an apple or whole grains crackers to build a balanced, energizing snack.

Safe Catch Low Mercury Canned Tuna and Salmon: canned fish is another easy, high quality protein source. I love the brand Safe Catch because they have the lowest mercury levels of any canned fish on the market and they don’t add any oil or fillers. An easy protein source to add to whole grain bread sandwiches or pair with veggies!

NuGo Slim Crunchy Peanut Butter Bars: A protein-rich snack that tastes like dessert! These are high in protein with only 3 grams of sugar and no artificial sweeteners. They’re covered in real dark chocolate made with cocoa butter versus vegetable oils often used in dark chocolate bars.

5-ingredient homemade energy bites

Finally, I shared my 5-ingredient energy bites made with Naturally More’s new powdered peanut butter, which is high in protein like conventional peanut butter but lower in fat. I like Naturally More because they also add probiotics to their nut butter products, which are those beneficial bacteria that support digestion and the immune system. Add the following ingredients to large mixing bowl, combine until uniform and divide into balls: 3/4 cup Naturally More Powdered Peanut Butter, 3 tbsp honey, 1 1/4 cup rolled oats, 1/4 cup water, 1 tbsp cinnamon.

CBS WSPA Foods Active Lifestyle TV Cuisinart Air Fryer Toaster Oven, Paleovalley Grass Fed Beef Sticks, Pasture-Raised Turkey Sticks, Safe Catch Low Mercury Tuna, Salmon, NuGo Slim Crunchy Peanut Butter, Naturally More Peanut Butter

Don’t forget to follow me on Instagram, Facebook and Twitter to keep up with my recipes nutrition guides, media segments and collaborations!

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#sponsored ~200 calorie snack boxes - 6 ways ✨ #sponsored ~200 calorie snack boxes - 6 ways ✨ 

Snacking is a common way to bridge the gap between meals. Try these convenient options featuring @GOODTHINS crunchy gluten free certified & non-GMO Project verified snacks. Enjoy alone or pair with produce and protein, like nut butter, hummus or salmon. Which one do you want to try? #snackbox6ways  #snackdeliciouslyglutenfree #nutritonbymia

Here’s how you do it: Start with 1 serving of @GOODTHINS sea salt Corn Snacks and choose your pairing.

🥒Garden fresh: 4 mini bell peppers, 1 cup cucumber, 1 tbsp yogurt ranch
🍇Grapes & cheese: 1/2 cup grapes + 1/2 oz. mozzarella cheese
🌱Mediterranean: 5 kalamata olives, 1 tbsp olive hummus, 1/2 cup celery
🍓PB & Berries: 2 tsp peanut butter, 1/4 cup strawberries, 1/4 cup raspberries
🍅Caprese: 1 oz. Mozzarella pearls, 8 cherry tomatoes, 5 basil leaves
💜Smoked salmon: 1 tbsp cream cheese, 1/2 oz. smoked salmon, 4 slices red cabbage or onion
100 cal snacks✨What’s your fave? #100caloriesn 100 cal snacks✨What’s your fave? #100caloriesnacks #RDeats #nutritionbymia⁣⁣
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🥝2 kiwis⁣⁣
🍅Caprese bites: 4 basil leaves, 3/4 oz. provolone + 1/4 cup cherry tomatoes⁣⁣
🥜PB&J brown rice cakes: 1 brown rice cake + 1 tsp PB + 1 tbsp jam⁣⁣
🍓Chocolate hazelnut-stuffed strawberries: 6 strawbs + ⁣2 tsp chocolate hazelnut spread⁣⁣
🥕Veggie & Greek yogurt ranch cup: 1 tbsp Greek yogurt ranch + 1/2 cup carrots, 1 cup cucumber, 1/2 bell pepper⁣⁣
🍉2 cups watermelon
Plant protein snacking ✨What's your go-to plan Plant protein snacking ✨What's your go-to plant-based snack? 🌱 I am loving the @simplyprotein Cookie Bars that satisfy my sweet cravings & the Crunchy Bites as a protein-packed chip swap. 🍪 All the @SimplyProtein snacks are ✔️gluten-free, with ✔️0-3 grams of sugar, ✔️11 or more grams of plant-based protein, and ✔️no artificial ingredients.

Some other plant protein snacks I am currently loving are edamame with lemon + sea salt & hummus-stuffed mini bell peppers with everything bagel seasoning. 🌱🫑🍋#plantbasedsnacks #plantprotein #lowsugar #simplyproteinpartner #ad #nutritionbymia
Eat MORE for less (swipe)✨ Try these lower cal, Eat MORE for less (swipe)✨ Try these lower cal, nutrient-dense swaps that don’t sacrifice flavor. #eatmoreforless #nutritionbymia⁣
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🌯Burrito: flour tortilla, chicken, brown rice, romaine, fajita veggies, corn & tomato salsa.⁣
🥗Deconstructed burrito-in-a-bowl: chicken, half brown rice & half romaine, faijta veggies, corn & tomato salsa.

🥔Air-fried french fries: russet potato thinly sliced and air-fried with oil with a pinch of salt.
🍟Deep fried french fries: higher in calories & sautéed fat since they are made with oil & flour.

🍫Black Bean Brownies: made with whole grain oat flour & black beans which lower the fat and calories while retaining moisture and increasing the fiber and plant protein.
✨Store-bought Brownie: high in sugar, saturated fat and made with refined white flour high in carbs & low in nutrition.
It’s National Heart Month ❤️ What we eat has It’s National Heart Month ❤️ What we eat has a huge impact on the health of our heart. Today I shared my evidence-based heart healthy eating tips & 3 easy meal prep recipes in 30 segments airing across the country this week and next. Catch the recap on nutritionbymia.com. ✨📺#hearthealthmonth #hearthealthydiet #mediatour #nutritionbymia
APPLE 6 ways 🍎Try these sweet snacks with benef APPLE 6 ways 🍎Try these sweet snacks with benefits, a good source of fiber + vitamin C, like baked bloomin’ apples, apple cookies & apple nachos made with @thecosmiccrisp apples a cross between Enterprise & Honeycrisp. What your fave way to enjoy apples? I love any style baked with cinnamon. ✨ #apples6ways #fiber #vitaminC

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