THE BENEFITS OF ALL DAY HEALTHY SNACKING
As a child, eating was simple--eat three solid meals a day, and you would be rewarded with a snack after dinner. But, were our parents wrong all along with this eating regimen? Recent research shows that snacking throughout the day may be more beneficial than eating your typical breakfast, lunch, and dinner. Here are some reasons you should consider snacking more!
Healthy Snacking Increases Your Resting Metabolic Rate
Your metabolism speeds up every time you eat. In order to keep your metabolism rate elevated you should spread out your daily caloric intake by spreading out snacks throughout the day. A study published in the New England Journal of Medicine found that snacking led to increased weight loss, lower cholesterol, and lower insulin levels. But remember, it’s vital to choose the right snacks that contain nutritional value. Try sticking things like veggies, fruits, legumes, nuts, and whole grains.
Healthy Snacking Curbs Your Cravings
Healthy frequent snacking increases your resting metabolic rate, which in turn levels out your blood sugar. This makes you less likely to succumb to your craving for a donut or a greasy burger. By snacking throughout the day on snacks packed with nutrients you need like fiber and protein, it acts as a protector against low blood sugar, which usually result in sudden cravings.
Healthy Snacking Acts as a Power Booster
Have you ever experienced the post-meal sleepiness, where all you want to do is crawl into bed after a hefty dinner? Well consuming small nutritional snacks rather than large meals acts as a total energy booster, that helps keep you going all day long. According to Harvard Health, this approach can reduce your perception of fatigue because your brain, which has very few energy reserves of its own, needs a steady supply of nutrients.
Healthy Snacking Improves you Overall Health
Think of it this way, the more often you eat, the higher your chances are that you are consuming important vitamins and minerals during your day. When you only eat breakfast, lunch, and dinner you only have 3 chances to consume the essential nutrients.
Boxtera has a great variety of snacks to choose from that will help make this healthy change in your eating routine a breeze! Browse our sweet, bitter, savory, salty, and sour treats here.Happy Snacking!
Boxtera's Cinnamon Honey Pretzels for the Win
Don’t let our Cinnamon Honey Pretzels name fool you, it’s not actually a pretzel--it’s just shaped like one! It’s actually a graham, and boy is it delicious! The delightful sweet flavor has been compared to the popular Teddy Graham snack in the past, and today we would like to show you hard evidence on why our Honey Cinnamon Pretzels are not only the obvious choice for your taste buds, but also your health.
If you’re feeling nostalgic about thinking about eating Teddy Grahams as a kid, you may not want to stop reading here. We are about to explain the various ways our similar tasting snack is healthier by leaps and bounds. (Warning: nutritional facts contained herein will have you muttering, “Now why didn’t we have nutritional yet tasty snacks like this when I was a youngster?”) Good news people-- you’re never too old for a satisfying snack!
Almost every tissue, organ, and cell in the body depends on protein to function, making it extremely important. Cinnamon flavored Teddy Grahams only contain 2 grams of protein, while our Honey Cinnamon Pretzels contain 6 grams. That’s a big difference!
Honey Cinnamon Pretzels: 1; Teddy Grahams: 0
Too much sodium causes your body to hold onto water, which puts an extra burden on your heart and blood vessels, often causing high blood pressure. Cinnamon flavored Teddy Grahams contain 100 mg of sodium! While our Honey Cinnamon Pretzels contain 95 mg.
Honey Cinnamon Pretzels: 2; Teddy Grahams: 0
Carbs can be beneficial, but if your diet contains an overload of carbs they can quickly turn from friend to foe. Causing unwanted weight gain, it’s important to watch your carb intake. Teddy Grahams contain 23 grams (8%) carbs, while our Honey Cinnamon Pretzels contain half the amount of carbs with only 13 grams (4%).
Honey Cinnamon Pretzels: 3; Teddy Grahams: 0
Do we even need to tell you why high levels of sugar are bad for you? It increases your bad cholesterol levels, increases your chances of diabetes, affects your hormones, has fat-promoting effects, is a contributing factor to obesity, and it’s addicting! Once again our Honey Cinnamon Pretzels are the better choice with only 3 grams of sugar compared to 8 grams of sugar found in Teddy Grams.
Honey Cinnamon Pretzels: 4; Teddy Grahams: 0Our snack option is the clear winner here! Make the smart choice, and choose Honey Cinnamon Pretzels as your sweet pick me up! We promise that your health and taste buds will thank you!
3 RULES ENDURANCE ATHLETES SHOULD FOLLOW
Good nutrition plays a major role in the success of endurance athletes who regularly participate in rigorous activities. Consuming the proper balance of carbohydrates, fats, and proteins provides you with the energy and stamina that you need to be a star.
Long intensive workouts that many endurance athletes partake in, can take a toll on the body, and being aware of what foods you should consume to help you heal faster is crucial! We don’t expect you to take on the over-the-top 12,000 calorie-a-day diet Michael Phelps practices, but we do suggest you follow these 3 essential rules to enhance your performance and feel great!
Endurance athletes know carbs are both a necessity and blessing. It’s a huge source of energy and ensures that athletes have enough fuel to sustain high intensity training for long durations. According to Marathon Guide carbs should provide 60-70% of total calories for any endurance athlete. In order to figure out how much that means for you, simply multiply your weight in pounds by 3.2. It’s also suggested that endurance athletes stick to whole grain carbs such as bread, rice, cereal, and pasta, as well as fruits, vegetables, and lowfat dairy foods.
Boxtera’s Solution: Red Pepper Banana Chips
Proteins are vital to build strength and body weight, and also help in repairing muscles after long training sessions. Marathon Guide suggests that all endurance athletes consume up to 50% more protein than sedentary adults, and that protein should consist of 12-15% of your total calories a day. In order to figure out how much that means for you, simply multiply your weight in pounds by 0.6. Good sources of protein include things like lean meat, fish, poultry, eggs, and dairy products
Boxtera’s Solution: Raw Nut Tropical Mix
Rigorous exercise does not eliminate the health dangers of eating a high-fat diet, and it’s important for endurance athletes to watch the types of fats they consume. Everyone should intake less than 30% of total calories from fat, and less than 10% total calories from saturated fat. Therefore, if you’re an athlete that consumes 4,000 calories a day, then only 1,200 calories should be from fat. Choose foods with healthy sources of fats like avocados, nuts, whole eggs, chia seeds, or yogurt, and avoid consuming fat pre-exercise since it takes longer to digest than carbs.
Boxtera’s Solution: Holy Guacamole Bites
We hope these 3 basic rules make training for your next marathon or triathlon a breeze! Visit our website to view our monthly membership options and select snacks perfect for your fit lifestyle!
6 Reasons We Love Almonds
Almonds are a very popular tree nut. They are not only extremely delicious but super nutritious, which is why health enthusiasts are absolutely nuts over them (no pun intended).
Here 6 health benefits of almonds that will be sure to have you choosing them as your new favorite snack!
1. Almonds Contain an Overload of Nutrients!
Almonds have a truly impressive nutrient profile. According to Nutrition Data Just one small handful (1 ounce) contains 3.5 grams of fiber, 6 grams of protein, 14 grams of fat (9 of which are monounsaturated), 37% of the RDA for Vitamin E, 32% of the RDA for Manganese, 20% of the RDA for Magnesium. This is all from one small snack! And not to mention you’re consuming only 161 calories and 2.5 grams of digestible carbs.
2. Almonds Help You Shed Pounds
Thats right--indulging in a delicious handful of almonds can actually help you lose weight! According to WebMD people eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories. Almonds are also loaded with protein and fiber, which make you feel fuller, meaning you take in less calories!
3. Almonds Can Help Diabetics With Blood Sugar Control
Almonds are the absolute best snack for diabetics. Nuts are low in carbs, but high in healthy fats, protein, and fiber. What sets this nut apart from others is the fact that it is extremely high in magnesium, which is a mineral involved in blood sugar control. According to Healthyline, in a recent study researchers found that long-term high blood sugar levels may cause a loss of magnesium in the urine, and because of this people with diabetes are at risk for magnesium deficiency. Therefore, ingesting almonds may reduce a person’s risk of developing type 2 diabetes.
4. Almonds Help Lower Bad Cholesterol
Almonds are known to lower your LDL (bad) cholesterol. A 2015 study examined cholesterol and body fat in people who ate 1.5 ounces of almonds a day versus a healthy muffin with a similar nutrient profile. Results found that in 6 weeks people who consumed almonds had lower LDL, with an average of 5mg.
5. Almonds Have a Ton of Antioxidants
Almonds contain a ton of antioxidants which have numerous health benefits. They protect you against oxidative stress, which is a huge contributor to aging and even serious diseases like cancer. In a clinical trial of 60 male smokers, results found that 3 ounces of almonds daily reduced oxidative stress biomarkers by 23-24% over a 4-week period.
6. Almonds Are Full of Vitamin E
Almonds are a great source of Vitamin E (7.3 mg), which is known to have a variety of health benefits. When it comes to preventing and even fighting off the common cold vitamin E does the job in boosting your immune system. High levels of Vitamin E also correspond with less cognitive decline as you get older--meaning it could lower your risk for alzheimer's.
Almond lovers rejoice!
We hope this article has inspired you to go nuts with almonds in your everyday diet! Check out Boxtera's delicious granola to increase your daily intake: Cherry Almond Granola.
Why Soybeans Are A Great Source Of Protein
Asian cultures have used young soybeans as a primary protein source for thousands of years. However, over the years soybean consumption has been a matter of much debate. But, don’t fret; after considerable research we have found some great support on why you shouldn’t drop soybeans from your diet!
WHY IS PROTEIN SO IMPORTANT?
We all know that protein is an essential part of our daily diet. But did you know that protein is a vital component of EVERY cell in the body. According to WebMD protein supports your hair, nails, bones, muscles, cartilage, skin, and blood. It also plays a huge role in building and repairing tissue, and helps make enzymes, hormones, and other body chemicals.
HOW DO SOYBEANS DIFFER FROM TYPICAL SOURCES OF PROTEIN?
Soybeans are a great alternative to animal meats for protein. In fact, soybeans are the only plant food that is considered a “complete protein.” According to American Family Physician populations with diets high in soy protein and low in animal protein have lower risks of prostate and breast cancers than other populations.
Soy is also a great way to manage cholesterol levels. WebMD suggests that adding tofu to your stir-fry, soy milk to your morning bowl of oatmeal, or edamame as a snack are all good moves if you’re working on improving your cholesterol levels.
Eating soy foods may also help lower your LDL (bad) cholesterol by 3%. Although, that doesn’t seem like a whole lot it’s worth considering when taking advantage of everything you can do to better your cholesterol!
LOOKING FOR A SOYBEAN PACKED SNACK?And don’t forget to check out our other protein filled snacks like our Boxtera Hemp Seeds, Healthy Hiker Trail Mix, BBQ Virginia Peanuts ,Siracha Green Beans, and Wasabi Peas!
Beat The "Freshman 15" With These 5 Tips
Many young adults are currently making the transition from living at home to on campus. Along with this newfound freedom come some typical stressors—liking your roomie, making new friends, navigating campus, settling in away from your family for the first time, and then there’s the dreaded “freshman 15”. This phenomenon is no myth my friends, and it’s important to take control! Here are 5 simple ways to avoid weight gain your freshman year of college.
1. Learn About Nutrition
The first way to avoid the dreaded “freshman 15” is to prepare yourself. By learning about nutrition, you will be more likely to make healthier choices for yourself on a day-to-day basis. Understand the difference between good and bad fats, the ingredients in your food, and the importance of portion control. Check out these blog entries for some nutrition 101: 5 Reasons to Eat Carbs, 4 Reasons We Love Milk, and What Does Healthy Mean to You?
2. Stock Smart Snacks
This is key! We understand that you’re not going to give up snacking 100%, and we don’t want you to. With our monthly snack memberships you can have healthy snacks delivered to your dorm room door each month, without the hassle of grocery shopping, or searching the dining hall up and down for healthy options. Call up your parents and tell them about your plan to avoid freshman weight gain, and we guarantee they will be on board! Read the blog Healthy Snacking Made Easy for some inspiration and check out our variety of subscriptions here.
3. Exercise, Exercise, Exercise!
Making smart decisions in your diet is the first step, but don’t forget the importance of physical activity. Exercise is a great way to keep your weight under control, and it’s also known to improve your mood and reduce stress. Hit the gym with some friends, join an intramural sport, walk the long way to class, or go on a hike. The opportunities are endless!
4. Don’t Go Overboard in the Dining Hall
Are your eyes bigger than your stomach? The dining hall can be a glutton’s dream. It’s true that the Cafeteria has tempting junk food options, but there are also a ton of delicious healthy alternatives. Learn to love the salad bar, and opt for fruit over other sweet treats. And don’t forget the importance of portion control!
5. Avoid Drinking Your Calories
A huge reason to avoid alcohol (other than not being of legal drinking age) is to avoid weight gain. If you do decide to partake in a few drinks, stick to light beers and avoid mixing alcohol with super sugary drinks. Also, try to limit your intake of soda and energy drinks. If you need an extra boost during your late night library session try a cup of black coffee! Check out our blog 5 Health Benefits of Coffee and give our Peruvian Ande’s Select Blend a try!
The “freshman 15” is not inevitable. By following these simple tips throughout your college career you can avoid unwanted weight gain, and lead a healthy lifestyle that you’re proud of!
5 Perks of Our Monthly Snack Memberships
Healthy snacking isn’t always easy. In fact, sometimes it’s darn right inconvenient. At Boxtera we promise to bring you snacks that you love, and that help you maintain a healthy and happy life! Because it’s more than just 5 healthy snacks being delivered to your doorstep each month-- it’s a lifestyle! Here are 5 surprising benefits of being a member of our monthly snack membership that you may not have considered.
1. IT’S CONVENIENT
Between juggling work, family time, and managing a social life, many of us are busy up to our eyeballs and don’t have the time to plan healthy eating habits on a day-to-day basis. When I decided I wanted to eat healthier and better understand what was in the food I was eating, I was shocked at how much of a pain healthy shopping was. I’ll never forget my first trip to the grocery store after I decided to change my eating habits once and for all. I sat in isle 8 reading ingredient labels for almonds for nearly 30 minutes. I couldn’t believe it but almost every single label had some sort of questionable ingredient that I had never even heard of. Chances are you too have experienced this anxiety-ridden grocery store trip, and quickly realized that many foods dubbed as “convenient” or “healthy” are full of artificial ingredients. A Boxtera membership guarantees healthy snacks delivered to your doorstep every month. That means you can avoid the confusion and stress that comes along with selecting the right snacks.
2. WE HAVE A PLAN SUITED FOR YOU
Are you looking for snacks for yourself, the whole family, or maybe even your entire office? We have options for you. Our Standard Box comes with 5 snacks, and is perfect for someone who wants to try out a few of our recipes to see if they like what we offer (trust me, you will.) For someone with a small family, the Family Box that offers 10 snacks per month is a great option. And then for the health conscious boss who’s looking to gain some cool points with his/her employees, there’s the Company Box that offers 20 snacks per month. To learn more about our different plans, and to discover what is best for you click here.
3. OUR SNACKS ARE DELICIOUS- AND COME IN 5 CATEGORIES
We have something to satisfy each and every one of your taste buds. Whether you’re craving sweet, salty, savory, sour, or bitter flavors we have something to fulfill your craving! Some snacks we’ve included in past boxes include our Wholly Wheat Lemon Bars, Veggie Chips, Organic Chia Bites, Dark Chocolate Pretzels, BBQ Toasted Corn nuts, Select Blend Coffee, and Chili Mango. Seriously guys, have you seen these unique AND healthy snacks on the shelves at your local grocery store? We’re guessing no.
4. YOU WILL NOTICE IMPROVEMENT IN YOUR MOOD
For those of you who reach for that super sugary snack when you’re feeling grumpy or stressed out, you’ve probably noticed that satisfying feeling it initially gives you is fleeting, and a few minutes later comes the inevitable crash. Highly processed foods and unhealthy fats are known triggers for negative moods. Boxtera realizes this, and promises to banish these ingredients from our products. We assure you that our healthy snacks have no trans fats, no artificial sweeteners, no artificial flavors, no artificial colors, and no high fructose corn syrup. Try snacking healthy, and take note of your improved mood. We promise you will notice a difference!
5. YOU WILL RECEIVE SPECIAL DEALS
As a member of any of Boxtera’s monthly subscriptions you are sent specials deals and discounts to your email monthly. We also offer free shipping for all of our boxes! Join our mailing list today to receive 10% off and have our newsletters sent straight to your inbox.
If these perks have you stoked on healthy snacking then check out our new and improved site and discover your plan today to start enjoying delicious new snacks every month.