5 Healthy No added Sugar Snacks For You

Eating healthily can be difficult. It’s never easy to make sure that you’re looking after your body and watching what you eat, but it’s never been more accurate for people who are trying to lose weight or keep it off.


The urge to snack is very high among a lot of people. It’s clear to many that the ultimate aim of snacking while avoiding sugary foods is difficult in modern society. However, we have some personal trainer advice to  take a look at a selection of the best possible No added sugar-free snacks you could choose for yourself.


Plain Yoghurt


This may seem like something boring, but it is free from sugar, and often contains bacteria which is good for you as opposed to bad. Plus, it doesn’t have to be boring – a lot of people mix in berries and almonds to give the yoghurt some substance and flavour. It’s a great way of avoiding all of those false sugars you know exist but don’t want to get yourself involved with.


Kale Crisps


As a healthy alternative to the regular crisps, Kale has no sugar in it all, but it is really good for you. It’s bursting with all the different kinds of vitamins and minerals and can provide everything that you would need for your healthy snack. Plus, when paired with a dip which you made yourself, they really can be absolutely divine.


Mixed Nuts


When you’ve managed to get hold of some nuts, mix them all up and you’ve got yourself a healthy snack which has no sugar. The thing about nuts is that they’re also high in protein and fibre, which your body needs to maintain a healthy and happy equilibrium. You’ll find that a handful of mixed nuts will keep you going for a good few hours, and is also pretty healthy for you too.




Technically, this isn’t sugar-free. But, it is free from all the nasty refined sugar which is commonplace in our food. Smoothies are just made from fruit, and they give you all the benefits of the fruit while managing to be a delicious snack. Just remember to mix up a lot of fruit, and you’ll be set.


Rice Cakes


Another entry into the world of the sugar-free is the rice cake. They’re actually quite tasty in certain variants, or you can pair them with something else for a very unique and enjoyable snack to keep you going.


Overall, these are just a few of the different kinds of healthy and sugar-free snacks that you can enjoy for yourself. They’re all great in different ways, offering you a unique experience which provides a full stomach while you wait for the next meal. Avoiding processed sugar and all of the other nonsense can be so important, especially when you consider that it all adds up to a slew of health problems. It is essential to try and avoid these kinds of things wherever you can, and always reach for a healthy alternative where possible especially when you have a rest day from training.





5 healthy foods on the planet that you shouldn’t miss out!


When it comes to healthy foods, all of the fruits and veggies are undoubtedly healthy. Including them all in your meal is very essential to lead a healthy life. However, if you are in search of the super foods or magic foods of the world then we are here with our top five in the list. There are some fruits veggies and foods that can work wonders to your body and even your mind. The meal you take is said to throw a lot of impact on your body and psychology.  Therefore if you want to keep yourself fit and positive then you have to know about these 5 healthy foods listed below.

Before beginning with the list, it is important to understand that though these foods are super healthy, over dosing any of them can also have a negative impact on your body. Therefore include the right amount in your diet along with other important grains and veggies.

5 healthy foods

  1. Lemons– this is the very first food on our list and it has earned this position. Lemon is full of goodness and is no less than a boon to a human. Just one lemon is said to have more than 100 percent of the daily intake of vitamin C which can improve your heart health by cutting down cholesterol. It can reduce the toxins in your body and is really great for the skin.
  2. Dark chocolate– it is the best food which is good for the tongue as well as for the body. Dark chocolate is said to lift up the mood and regulate blood pressure level in the body. Dark chocolate is good for the heart by increasing good HDL level in the body. It is also a good source of anti oxidants.
  3. Potatoes– don’t get amazed as potatoes not only have carbs in it. They are rich in the very essential cell building folate and have eight times of cancer fighting cells and immune boosting Vitamin a that you need daily. Taking healthy amount of potato can keep you away from a lot of problems related to your body.
  4. Salmon– salmon is great source of omega 3 fatty acid which is known to reduce depression, hearth diseases, and cancer. It can also treat alzimers and has proven very effective for the health and skin. Including salmon in your diet can help in fulfilling various deficiencies in the body. You can opt for wild farm raised salmon to have better results.
  5. Walnuts- we all know that walnuts are said to be very effective for our brain power. Other than this they are rich in omega 3 fatty acids and can give your body protection against sun damage. They are also known to be helpful in fighting cancer. You can simply roast them or add them to your desert from time to time.

Overnight Oats Recipe

Overnight Oats Recipe


Overnight oats is your perfect grab & go, filling breakfast. Take a few minutes to throw ingredients together so you can spend your mornings sleeping or doing anything but preparing breakfast. Plus, with so many add-in options, you won’t even get bored with this breakfast!

Earlier this week I spotlighted the breakfast champion, the incredible and oh so versatile oat. Today I’m sharing my template for making overnight oats, my favorite week-day breakfast! It’s so easy, so filled with different delicious foods, so nourishing, and above all so filling.

I’m not much of a snacker, I’ve realized that I really like having bigger portions at meals, and would rather get to the point of being hungry before eating again. Not that this always happens, or that I never snack, but most days this works best for my appetite and my body. With that being said, I NEED a filling and delicious breakfast. Oatmeal is one of your quintessential breakfasts, it’s fast, easy and comforting. But, my typical oatmeal + brown sugar and maybe a dash of milk left me ravenous just 90 minutes later. That ain’t gonna happen. No way. Plus, quick microwave oats require too much attention to avoid losing half of my breakfast to the microwave plate. Although it presents a convenient way to have to clean out my microwave, but never at a convenient time. With that being said, your traditional oatmeal just ain’t for me most days. This is where the trendy overnight oatmeal idea comes. It’s not a minimal effort required breakfast, it’s a NO effort (in the morning) required breakfast. That’s my jam, no effort in the morning, because every 10 minutes counts when you’re sleeping. #amiright? Yup, grad school lyfe. Really, all you need is a few minutes to throw foods together at night & a fridge to do all the work. Really it’s that easy. Eat them cold or heat ’em up in the morning, either way you’re winning the breakfast game and also get that extra 10 minutes to snooze or preen.

Overnight Oats Base


Serves 1

Use this to make delicious overnight oats, your way!

Prep Time5 min Total Time5 min


3/4 c steel cut or old fashioned rolled oats

1/3 c plain Greek yogurt

1/2 banana, sliced

Splash vanilla extract

Enough milk/liquid to cover

Desired add-ins/toppings


Pour all ingredients into desired bowl, refrigerate overnight.

You don’t even have to mix the ingredients together, just make sure everything covered by the liquid.
Add-in/topping suggestions: nut butter, dried fruit, frozen berries, hemp hearts, flax seeds, chia seeds, raw nuts, chocolate chips…

5 Minute Watermelon Limeade

5 Minute Watermelon Limeade

Whip up this refreshing 5 minute Healthy watermelon limeade for your next BBQ.

Ok, it’s no longer prime melon season. It’s actually cold and rainy  right now. But, reaching back a few weeks to when I made this delicious (and gorgeous might I say) summery beverage made this drizzly evening just that much better!

One aspect about buying seasonal, quantity produce at the farmers market is the excitement about forcing yourself to experiment in the kitchen. Well, at least it is for me. I love to eat watermelon plain, but when you’re constantly working against the clock on a family sized melon nearly alone, each slice is less enticing. I remembered a friend talking about watermelon juice & I thought I just had to try it while I was swimming in watermelon. Have you tried watermelon juice? I think it may be some South American country’s (Brazil maybe) staple drink, but I could be pulling that out of nowhere. My intrigue with watermelon juice actually didn’t start last year when my friend asked me if I’d tried it, it actually started years ago….

The summer after I returned from my study abroad in Spain, I worked at the deli at Sundance Resort. That was one of my favorite jobs, as I worked with really fun and great people, and the clientele was awesome! Most of our patrons were kind and fun to talk to. Plus, with it’s namesake, we had the occasional celebrity. If you get the opportunity to visit Sundance Resort, either for a meal or to stay, you should take the opportunity. It’s completely beautiful up there. Anyways, I digress…. The point of this story is that I heard from my coworkers that the wife of a classic American designer had asked for watermelon juice. At our deli, where we had sandwich fixings and desserts galore, but no melon to juice. They told her no, and her automatic reaction was to ask instead for cantaloupe juice. Unfortunately, and not surprisingly, the answer to this request was no as well. We did have the high powered blenders, but not enough melon to give her more than just a shot of juice. I remember this story still because it was told in such a funny ironic way. Still cracks me up. Not to make fun of her at all, but like cantaloupe water is far more common than watermelon water? In this moment, neither are too far obscure, but rewind back 5 years and juicing wasn’t all the rage, at least here. Maybe LA was another story. Anyways, hence the watermelon juice, and yes, it takes a lot of fruit to make the juice. But it’s easy and beautiful, so who cares right? Today Right Path Fitness  Share there favourite healthy Watermelon recipe below

5 Minute Watermelon Limeade

Serves 4

Whip up this refreshing watermelon limeade for your next summer BBQ.

Cook Time
1 min
Total Time
5 min


4 cups watermelon (unseeded)
Juice of 1-2 limes
Pinch of salt
Blend watermelon until smooth (or until desired chunkiness)
Add lime juice
Finish with a pinch of salt in each glass

If you want something even easier, add 3/4 cup limeade instead of lime juice. It’ll be sweeter but still will have a sweet, tangy lime flavor!

Again, this may not seem like the perfect refresher as the weather is cold, but this quick watermelon limeade may be the perfect remedy if you’re missing summer already. & Here’s to better planning on my part and actually getting recipes out when they’re still seasonally relevant!

No Added Sugar Chunky Monkey Chia Pudding

No Added Sugar Chunky Monkey Chia Pudding

The child in you will love this no added sugar chunky monkey chia pudding. It’s healthy enough for breakfast, but decadent and tasty enough for a snack or dessert. Take your pick!

No Added Sugar Chunky Monkey Chia for The Recipe Redux

We’re back!

After a much needed and introspective 3 week hiatus, we’re back. And how fitting is it that our first post is a Recipe  post? Very fitting I say! , let’s celebrate each other! Pick a fellow Blogger, go to their blog and either make one of their recipes or create one of your own inspired by theirs. In your post, give your readers a little intro to this blogger, what you like about this blogger/their blog and either link to their recipe you made or share your brand new “inspired” creation.”

What better excuse is there to gain more inspiration from those whom I am already inspired by, and share it with you! I’ve had a giant stash of chia seeds in my kitchen and have been wanting to try one of those gorgeous & fiber filled chia puddings.

So I chose a drool-worthy chia pudding recipe from Redux member to showcase with my new creation.

I should have gone with blood oranges, since I clearly am obsessed, but unfortunately I’m not so obsessed with the flavor 🙁 Anyone else slightly turned off by their sickly sweet taste? Or have I only tried ones that have turned?

Satisfy your inner child with this delicious and healthy treat. Eat it for breakfast, a snack, or dessert! Take your pick.

Prep time 5 minutes
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min

1/4 cup dry chia seeds
1 1/2 cup water
1/4-1/2 cup milk of choice
1 teaspoon vanilla extract
1 soft banana, mashed
1 tablespoon peanut butter

Mix together chia seeds and water, stirring occasionally. Let sit for 20-25 minutes.
Add milk and vanilla after chia seeds have expanded, stir.
Top with mashed banana, peanut butter, and chopped dark chocolate if desired





 How Toxic is Sugar



In a recent interview that aired on CBS, Dr. Sanjay Gupta sparked a national discussion when he discussed the recent research results surrounding sugar consumption and the effects it can have on the human body.


This discussion has sparked a debate that we thought it would be useful to examine further in this blog post – namely just how dangerous is sugar consumption and what will consuming too much sugar do to you and your body over the longer term?


Most experts agree that excessive sugar consumption is either directly or indirectly to blame for many of the current diseases and adverse health conditions that are found throughout the world.


Such conditions include diabetes, obesity, high blood pressure, cancer and heart disease.


It is also a fact that around 16% of the total calories that many people consume come from added sugar that is contained in foods and drinks such as energy drinks, soda, desserts, fruit drinks, ice cream and chocolate.


The issue with this is that far too many people throughout the world are consuming too many calories in total, but with significantly too few nutrients in their diets as they are not consuming the required whole grains, fruits and vegetables.


The truth is that many of us don’t realize just how much sugar we are consuming. This includes via regular table sugar, as well as honey, syrup, and virtually all processed foods.


In addition, sugar is often consumed unnoticed via foods such as yoghurt, sauces, bread and peanut butter.


Another problem is that sugar is addictive, and ingrained in our biology – as there is no food stuff on the planet that has fructose in it that is poisonous to you – so put simply, when you taste something that’s sweet, it’s an evolutionary signal that this is a safe food for you to eat. This explains our fascination with sugar and why we are so keen to constantly consume so much of it.


Humans naturally used to get fructose mainly by eating fruit, which is also typically high in fiber, which helps to slow consumption and the body’s absorption of the food. But today’s processed foods, which contain refined sugar and high fructose corn syrup, are much easier to overeat, which has been one of the main causes of our current problem with sugar in our diet.


However, it’s important to note that not all nutrition experts are convinced that sugar is highly toxic. Although most agree that, when consumed in excess, sugar can be detrimental to your health, it is also widely accepted that when consumed in moderation, sugar is absolutely fine.


To give you some idea of how much sugar you should be consuming, and whether you are indeed taking in too much – The American Heart Association recommends that women consume around 100 calories – or 25 grams – of added sugar each day, while men limit consumption to around 150 calories – or 38 grams, per day.


To limit your sugar consumption, try and avoid drinking too many sugary drinks such as soda, and opt instead for unsweetened ice tea, water or 100 percent fruit juice.


Also, pay attention to labels and recognize that, in addition to high fructose corn syrup and sugar, items like corn syrup, corn syrup solids, malt syrup, liquid fructose, molasses, anhydrous dextrose and crystal dextrose all signal added sugars in a processed food item.


African Rice and Beans

Recipe Redux: African Rice and Beans

This month’s challenge is to try a new ingredient to create a recipe around. While neither brown rice nor beans are a new ingredient, my preparation method is totally new and totally awesome! I tend to make things work for me and interpreted this challenge into a new “ingredient preparation method” for preparing this delicious African rice and beans recipe-so here we go!

African Style Rice & Beans
African Rice and Beans
2016-01-13 12:31:59
Serves 4
Bring the delicious and bold flavors of African cuisine to your dinnertable tonight with this simple rice and beans recipe.
Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
1 cup dry red beans, rinsed
1/2 yellow onion, diced
1 tablespoon olive oil
2 cloves garlic, diced
2 carrots, diced
1 bell pepper, diced
2 cups chicken broth
1 bay leaf
1/2 teaspoon oregano
1 tablespoon paprika
1/4 teaspoon cayenne pepper (or to taste)
salt & pepper to taste
2 cups cooked brown rice
Green onion (optional)

Preheat oven to 250 degrees
Place beans, onion, and garlic in oven safe pot, pour water over beans just covering them. Cover with lid or tin foil. Cook beans until tender, checking water level and doneness every 45 minutes-hour.
Add olive oil, diced bell pepper, and carrots to dutch oven or large skillet on the stove. Cook until softened. Once softened, add beans (and remaining baking liquid). Add spices and chicken broth. Simmer until water evaporates until desired thickness.
Serve over rice, top with green onion.

I came across this interesting article months ago and chomp at the bit each time I’m reminded of it. I saved it on my phone, so that was semi-frequently. But life and time escapes us and I’m finally excited to have an excuse to actually try this quick cook NO SOAK method for all those super fabulous and epically cheap dried beans!

For someone who loves to meal plan, but can’t seem to remember to take the 5 minutes to fill up a large pot with water and beans to soak overnight, this quick day-of method is intriguing.

So far, I’ve cooked these red beans as well as black beans, and it works! All I learned was to check the beans every 45 or so minutes & add water when they’re no longer covered. These work well for me on a day or few hours at home. I can throw the beans, water, and garlic/onion into an oven-safe pot and get on with my life for the next 2-3 hours. Before I know it, I’ve got delicious and soft beans ready to throw into any dish.

African style rice and beans

Now let’s get into the recipe…. A few years ago I spent a few months in Uganda teaching nutrition & participating in various other service projects. The power would go out often, and about half of the time for over a day while I was there. Since the city wasn’t necessarily hooked up to power, it was difficult to recognize whether or not the power would be on. No exterior lights in the city center or powered signs around. Our only indication was the numbing hum of generators at the local shops. It was always a guessing game whether or not we could make it home to cook up some ramen or make a PB & J. The power is relevant because if I couldn’t make anything at home, I’d be relieved to get the chance to hit up my fave restaurant. I honestly don’t even remember what it was called, but they served the most delicious rice, beans, and chapati (their flatbread). For just a couple dollars my sister and I would share rice and beans and each get our own Bitter Lemon soda and chapati. I could eat that stuff every day, and would have as long as the power was out! I tried to recreate this delectable dish back in Utah, but I couldn’t get the spices right… and I used dried beans which never softened up enough. My poor friends had to suffer through this ok and crunchy dish. #fail. Fast forward to today, with this fool proof cooking method, a bit more time and different spices, I feel like I’m almost in Uganda again eating this rice & beans dish, with the exception of chapati and Bitter Lemon soda, it’s almost as good. Because, let’s be honest nothing is just as good as when you get the authentic stuff!