How to Make the Perfect Trail Mix

How to Make the Perfect Trail Mix

Did you know that the fat found in nuts, whether it be almonds, pecans, walnuts, etc. is healthy – or healthier – than anything in your diet?

This healthy, hearty trail mix not only fills your belly with tons of nutrition, but also decreases your risk of cardiovascular disease and diabetes, pumps you up with tons of antioxidants and helps you lose weight.  A recent study from Georgia Southern University found that eating a high-protein, high-fat snack like nuts can increase your calorie burn for more than 3 hours.

A quarter cup of trail mix makes a perfect snack and it also adds protein, fiber, and lots of nutrition to any meal.  You can make this in big batches and scoop it into ziplock sandwich bags so you can have a healthy, hearty, perfectly proportioned snack before you head out the door.  Having this with you, you will be prepared to fight hunger whenever it strikes.



Healthy, Hearty Trail Mix Recipe

1. Choose a Nut.

  • Almonds – a good source of minerals that help fight free radicals.
  • Brazil Nuts – provides selenium, and essential mineral
  • Macadamias – delivers twice as man healthy monounsaturated fatty acids as almonds
  • Peanuts – have been proven effective in preventing colon cancer, due to the concentraton of betasisterol
  • Pecans – has 4 times the antioxidant activity of almonds and nearly 6 times that of peanuts
  • Pistachios –  these make a very flavorful and nutritious addition to trail mix. (shelled are easier!)
  • walnuts – contain 2.5 grams of omega-3 fats per ounce.

2.  Choose a seed.

  • Sunflower seeds – contain about half your day’s vitamin E in each ounce. (This helps slow down the visible effects of aging)
  • Pumpkin seeds – Contain phytosterols that can lower cholesterol and boost your immune system.
  • Chia seeds – Has a ton of omega-3 fats and has 3 times the fiber of sesame seeds (we do not suggest sesame seeds, as they will slip through your fingers when you eat them by the handful!)

3.  Choose an Extra Crunch.

  • Cereals – such as General Mills Fiber One, Cheerios, Grape-Nuts….be creative and experiement!
  • Soy nuts – these nuts are roasted soybeans, which add fiber, folate and 11 grams of protein per ounce.
  • Wasabi peas – perfect for a spicy kick.  Make sure you get ones without artificial coloring or additives like monosodium glutamate.
  • Pretzels – sprinkle in sparingly, if used, as they will give a salty crunch, but are nutritionally weak.
  • Sesame Sticks – same as pretzels

4.  Choose a sweetener.

  • Raisins – top source of boron, a trace mineral crucial for bone health.
  • Blueberries – promotes healthy cognitive functions.
  • Dried apricots – great source of fiber and vitamin A, an antioxidant that protects your vision.
  • Cranberries – help prevent breast, colon, lung and prostate cancer.
  • Dried Goji berries – great addition for both their sweet-tartness and antioxidant potency
  • Dried cranberries – boosts your polyphenols, a cancer-fighting antioxidant
  • Banana chips – very tasty, but often come packaged with a dose of trans fats.   Find varieties that have been fried in coconut or canola oils instead of partially hydrogenated oil.
  • Dark chocolate chips – (our personal favorite!) – proven to boost your mood, and the darker the chocolate, the better.  We like Ghiradelli’s 60%  Cacao Bittersweet Chocolate Baking Chips.

Once you have picked out your favorite ingredients, just put into a big bowl and toss together.

Here’s your Healthy Tip for the day:

Eat BEFORE you eat!   That’s right, you read that right!  An appetizer of a broth-based soup, a handful of nuts, or even an apple can reduce your total calorie intake for a meal by up to 20%.  And ALWAYS have a tall glass of water before each meal!  Bon Appetite! 🙂

Here’s to your health!

Committed to your success,





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