https://www.heidismithnutrition.com/recipes daily 0.75 2026-03-11 https://www.heidismithnutrition.com/recipes/2026/2/25/oatmeal-chocolate-chip-power-bites monthly 0.5 2026-02-25 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/a59515a3-b4a6-450f-bf9f-e578aeea967d/IMG_6140.jpg Articles - Oatmeal Chocolate Chip Power Bites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.heidismithnutrition.com/recipes/2015/12/14/fcr9d0bx1y8gxhhwm18reqqv2qu9fg monthly 0.5 2025-07-15 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/d548a58e-e574-4b9d-a718-c3aab8f295a2/Mango-Black-Bean-Avocado-Salad-5928.jpg Articles - Black Bean Mango Salad Recipe https://www.heidismithnutrition.com/recipes/2025/4/9/embodiment-and-emotional-eating monthly 0.5 2025-04-09 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1744220091184-1NQKAGLM4Z0JFEOVJYNI/Embodied%2BEating%2BSunset.jpg Articles - Embodiment and Emotional Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/526f91b3-2797-43bf-9ae2-a4923c717b19/Emotional+Eating+Cycle.jpg Articles - Embodiment and Emotional Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.heidismithnutrition.com/recipes/2020/4/30/best-ever-banana-nut-muffins-7ezxa monthly 0.5 2025-03-16 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/6c1af4a1-2fa1-4ac2-8083-57c9271c139a/Banana+Buckwheat+Pancakes.jpg Articles - Blueberry Buckwheat Banana Pancakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.heidismithnutrition.com/recipes/2025/2/10/back-to-self-5-days-of-silent-retreat monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/5cafafd8-9e64-4e4a-9125-7aa32a87e6a2/IMG_3898.jpeg Articles - Back to SELF: Bringing home the practices from 5 days of Silent Retreat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.heidismithnutrition.com/recipes/2020/4/16/she-let-go-a-silent-retreat-in-social-isolation-2gkjk monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1587057515804-3ABZUZQOZPTU3F9PFSHS/Zoom+Computer+on+Chair.jpg Articles - The Surprising Impact of a Silent Retreat: Online or In-Person https://www.heidismithnutrition.com/recipes/2024/12/30/free-mindful-eating-journal monthly 0.5 2025-01-20 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/e0aebafa-c382-4043-b80c-369c450a51c9/Mindful+Eating+Journal+page+2.jpg Articles - Downloadable Mindful Eating Journal - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.heidismithnutrition.com/recipes/2024/7/18/shocking-statistics-pressure-to-be-thin-starts-very-young monthly 0.5 2024-11-12 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/b0848b15-8ca3-4025-9776-71bac9f9aeea/Heidi+preschool.jpeg Articles - Shocking Statistics: Pressure to be thin starts very young - Make it stand out My 5 year old Self https://www.heidismithnutrition.com/recipes/2024/2/29/protein-packed-meal-and-snack-ideas monthly 0.5 2024-03-01 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/5bbbc4ba-77ed-4d0e-82c3-7f1205546c1d/healthy-breakfast-foods.jpg Articles - Are You Getting Enough Protein? Power Breakfast Ideas. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/0355b192-9ea3-46b7-a1fe-6b80661e8d34/IMG_0360.jpg Articles - Are You Getting Enough Protein? Power Breakfast Ideas. - Make it stand out 1/2 avocado, 1-2 whole grain toast, 1 egg, 1/2 cup massaged kale, cherry tomatos and 1 tbs pumpkin seeds = 500cal, 20g protein https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/4ddb3ac3-aa77-422a-abea-7540fecd07ff/IMG_0707.jpg Articles - Are You Getting Enough Protein? Power Breakfast Ideas. - Make it stand out 1 c cooked oats, 1/4 c liquid eggwhites, 1/2 apple, 1 Tbs each of flax, hemp hearts, walnuts, pumpkin seeds, 5 green grapes = 400cal, 20g protein. Add cinnamon to taste. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/09818a45-ea8a-4e88-9a79-c6749f049c42/IMG_0736.jpg Articles - Are You Getting Enough Protein? Power Breakfast Ideas. - Make it stand out 85g Extra Firm Tofu sautéd in 2 tsp olive oil, 1 Tbs pumpkin seeds, 1 cup greens, cherry tomatos, blueberries = 360cal, 20g protein. Season with salt and pepper. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/6ffd3224-dea1-4e56-9e8f-9430c78b8b56/IMG_1161.jpg Articles - Are You Getting Enough Protein? Power Breakfast Ideas. - Make it stand out 1/2 Cup Greek Yogourt, 1 Tbs each* Pumpkin Seeds, Slivered Almonds, Sunflower seeds, Flax seeds, Pomegranate, Blueberries = 300 Cals and 20g Protein. *You can use any combination of nuts/seeds to a total of 1/4 cup for 10-12g of protein. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/f01e468f-828b-4e52-a160-9955defde86c/IMG_1063.jpg Articles - Are You Getting Enough Protein? Power Breakfast Ideas. - Make it stand out 2 Bobs Red Mill Paleo Pancakes, 1/2 cup Fruit, 1/2 cup greek yogourt = 360 Cal, 20g Protein https://www.heidismithnutrition.com/recipes/2024/2/21/kale-is-it-worth-the-hype-a-mindful-massage-can-make-it-so-much-better monthly 0.5 2024-02-22 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/e5cba814-bd97-4740-8b1e-0cd955b81777/418511F7-C0B1-4319-BAB2-2FFE3A1A7752_1_105_c.jpg Articles - Kale: A mindful massage can make it better! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/b7ff8a8a-5dbc-463f-9851-2386798a1d05/6C0AE363-64BE-4524-915C-AC1C7829B900_1_105_c.jpg Articles - Kale: A mindful massage can make it better! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/50d2e9c2-9816-4063-b6a5-1bb77c0c7191/3F7E8FFB-3C72-482F-9DBC-0AAF7945D198_1_105_c.jpg Articles - Kale: A mindful massage can make it better! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.heidismithnutrition.com/recipes/2023/1/23/snazzy-hummus-topper monthly 0.5 2024-12-21 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/e7f5e35f-5f57-46c2-ad97-6335040e69a0/IMG_8964.jpg Articles - Snazzy Hummus Topper - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.heidismithnutrition.com/recipes/2022/3/3/are-you-an-intuitive-eater-take-this-quiz monthly 0.5 2024-12-21 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/7c5f79a6-84f9-41fc-a262-1d14ef9072ab/Mindful+Eating+Journal+2022.jpg Articles - Are You An Intuitive Eater? Take this Quiz. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.heidismithnutrition.com/recipes/2019/4/12/what-feeds-your-soul-rtknx monthly 0.5 2024-12-21 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1555071589145-IF27QC1FJ8TJG0RGRTR1/Picture5.png Articles - What Feeds Your Soul? https://www.heidismithnutrition.com/recipes/2021/10/5/beaver-tails monthly 0.5 2025-05-13 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1633447428533-XJG62W3P0KTEE5T0QPWL/D2B72090-0EE8-496D-967C-AD906AE364AC.jpeg Articles - Apple Peanut Butter Chocolate Beaver Tails - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1633446418374-S8I66V2F6SLJ2QW5ZZZA/AADC6FA9-EB54-4D11-B343-FAA0D6A74E98.jpeg Articles - Apple Peanut Butter Chocolate Beaver Tails Our favourite brand of High Fibre Naan Bread. It has twice* the fibre and protein of usual flatbread. *10g of fibre and 10g of protein per flatbread. https://www.heidismithnutrition.com/recipes/2021/9/15/the-gift-of-our-compulsions monthly 0.5 2024-12-21 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1631736169875-GO74UD3YDUMRDVYR2SFS/Tornado+flower.png Articles - The Gift of Our Compulsions How mindfulness helps me find the gift at the root of my persistent patterns. https://www.heidismithnutrition.com/recipes/2021/3/23/5-costco-health-snacks-that-are-making-my-life-easier monthly 0.5 2024-12-21 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1616513673175-IAQ2NS5HQJ69KIL0QG0J/Costco%2BDried%2BMango.jpg Articles - Costco Healthy Snacks That Are Making My Life Just a Bit Easier Organic Dried Mango: My entire family loves this product. Most dried mango is soaked in sugar. This brand has no added sugar. Just small handful is chewy and satisfying. It’s an easy snack to grab on the way out the door. NOTE: A half cup has 19g of natural sugars. That’s about the same as a cup of blueberries or an apple or an orange. You don’t need to limit natural sugars if you are eating them in reasonable portions. They are absorbed slower than refined sugar. Added sugars (refined sugar) is usually best limited to 8-10g per snack size serving) https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1616514106996-TKF4ENL6827YK5RH87OM/RX%2BBar%2BCostco.jpg Articles - Costco Healthy Snacks That Are Making My Life Just a Bit Easier RX Bars: These bars are a nice gluten free alternative to granola bars. They aren’t fully plant based but the ingredient list is simple. Dates, egg whites, nuts, unsweetened chocolate. Each bar has 12g of protein which balances out the 17g of naturally occurring sugar from the dates. They are chewy and satisfying. A perfect snack to grab on the way out the door. (Note: They aren’t cheap! They run about $2 each. However, if they fuel your afternoon and prevent you getting ‘hangry’ before dinner… that’s worth it’s weight in gold). https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1616514277896-13FTD8DGF9UCHSKNQD6M/Chocolate%2BAlmond%2BButter%2BCups.jpg Articles - Costco Healthy Snacks That Are Making My Life Just a Bit Easier Organic Dark Chocolate Almond Butter Cups: This tasty treat seems to hit the spot when searching for something sweet to have in the evening. They are individually wrapped which is not good for the environment but it’s very helpful for portion control. One of these little chocolate cups has only 80 calories and 5 grams of added sugar. The ingredients are simple – no artificial sweeteners. I also find them very satisfying when savoured mindfully alongside a cup of herbal tea. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/fd8a5e0f-e14d-4c28-abff-e088f72112c0/Sweet+potato+crackers+2.jpeg Articles - Costco Healthy Snacks That Are Making My Life Just a Bit Easier - Sweet Potato Crackers These tasty crackers are gluten free, low in saturated fat and have slightly more protein and fibre than most crackers (2g each per serving). They are delicious dipped in hummus or eaten on their own as an alternative to chips. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/81b74bd5-849d-44e1-a613-abd7fcde7576/Pumpkin+seeds+2.jpeg Articles - Costco Healthy Snacks That Are Making My Life Just a Bit Easier - Roasted Pumpkin Seeds: These pumpkin seeds are a fast and tasty source of protein, fibre and iron. Sprinkle them on oatmeal, yogourt, trailmix, salads and even smoothies. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/ac94b5ae-c0a4-481f-b9a8-3b07814266bd/Collagen+Powder+2.jpeg Articles - Costco Healthy Snacks That Are Making My Life Just a Bit Easier - Collagen Powder: An easy way to get 9g of protein in 2 small scoops. Flavourless, colourless and no artificial sweetners. Add to your tea or coffee in the morning or add to oatmeal or smoothies. Collagen is also good for hair, nails and joints. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1616514523718-YC9DMB54B7CWO6PS92W6/Buttery%2BLight%2BPopcorn.jpg Articles - Costco Healthy Snacks That Are Making My Life Just a Bit Easier Orville Redenbacher Butter Flavour Reduced Fat Popcorn: My family loves popcorn in the evening. The Costco pack has 24 bags which ensures we won’t run out anytime soon! I wrestle with the fact that each bag is wrapped in plastic, however I try to reduce my plastic in many other ways. Each bag is 80grams. That’s about 11 cups popped. A whole bag is 300 calories, 10 grams of fibre and 6 grams of protein. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1616514913802-4DYR3GVCZWPFWTWZRTL3/Ancient+Grains+Granola.jpeg Articles - Costco Healthy Snacks That Are Making My Life Just a Bit Easier Ancient Grains Granola: It’s tough to find a granola that still tastes good and is not loaded with added sugar. This brand has it all. In a satisfying ¾ cup you get: 5g of protein, 6g of filling fibre and only 9 grams of added sugar. NOTE: The guideline I always recommend for added sugar on a label is “8 is great or 8 is enough”. Most granola has 12-16g of added sugar for a ½ cup. See below for a yogourt parfait recipe. https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1616515364977-EA3E1WOMBBD6FW0MUGFG/Berry+parfait+mason+Jar.jpg Articles - Costco Healthy Snacks That Are Making My Life Just a Bit Easier Mason Jar Berry Parfait Fill mason jars by alternating plain or vanilla yogourt, sliced berries, low sugar granola and nuts. Add a lid and keep for up to 3 days as quick snacks! 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My Reason Might Surprise You... https://www.heidismithnutrition.com/recipes/2020/1/20/msk2oue8csvjr1jdzd58ne1xhd4xcd monthly 0.5 2025-01-20 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1579537469334-X6K0OQ7W7S45Z430L4QM/Adjustments.jpeg Articles - Radical Self Care: Recommended Reads Some of the books and authors that helped inspire the Radical Self Care Program https://www.heidismithnutrition.com/recipes/2019/12/6/my-favourite-chocolate-chip-cookie-gift-jar monthly 0.5 2024-12-24 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1575671610105-0N8UEA77KR1KAQNUE9W4/Oatmeal+Cookie+Pic.jpeg Articles - My Favourite Chocolate Chip Cookie Gift Jar https://www.heidismithnutrition.com/recipes/2019/12/6/the-family-meal-sacred-time-in-todays-busy-world monthly 0.5 2019-12-13 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1575667941807-J9M7LKS5Q5O3BVHGG7Y1/Family+table.JPG Articles - The Family Meal – Sacred Time in Today’s Busy World https://www.heidismithnutrition.com/recipes/2019/9/16/southwest-bean-quinoa-salad monthly 0.5 2019-09-16 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1568667235190-FMXM1Y01W7R7HH09OWQ6/southwest-quinoa-salad.jpg Articles - Southwest Bean Quinoa Salad https://www.heidismithnutrition.com/recipes/2019/9/16/removing-the-suckers-in-your-life monthly 0.5 2019-09-18 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1568768853870-XA2D034A843QUKPS05TN/Tomato%2BSucker.jpg Articles - Removing the "Suckers" in Your Life https://www.heidismithnutrition.com/recipes/2019/5/14/self-care-shoulds-nbspare-you-should-ing-on-your-yourself monthly 0.5 2019-05-14 https://images.squarespace-cdn.com/content/v1/565879a5e4b06edc0aca642f/1557847722162-BZTAT0X5F1ES51IMGEKU/Woman+with+Rain+Cloud+Overhead.jpg Articles - Self Care Should’s? 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