Healthy Snacks When You’re On The Go

Healthy Snacks When You’re On The Go

In this article, you’ll find a list of my favourite healthy snacks for when you’re on the go. These snacks are free of gluten, grains, dairy, soy, industrial vegetable and seed oils, artificial sugar and sweeteners and other unhealthy ingredients. If you’re following a paleo, low-carb, keto, AIP or plant-based diet, there’s lots of great options here for you.

How often do you find yourself in the air, on the road, behind a desk or running errands with no healthy food options when your hunger pains strike?

In today’s fast-paced world it’s easy to get suckered into the overwhelming amount of crappy snack options. Not only are people pressed for time these days, but they’re also short on places to get good quality food and snacks.

Keeping your kitchen stocked with easy ‘grab and go’ snacks is a great way to avoid getting caught in old eating patterns.

Below, you’ll find a list of snack foods that I keep my cupboards, fridge and freezer stocked with. On days when I’m on the go, I pack my bag with a couple of these items in case hunger strikes and I’m still far from home.

healthy snacks when you're on the go

Healthy Snacks When You’re On The Go

Pack these wholefood snacks in a zip-lock bag or container and take them with you …

Healthy Snack Recipes

Homemade Snack Recipes





Healthy Protein & Snack Bars

Healthy Protein & Snack Bars

What’s your favourite healthy snack? Let me know in the comment section below.

What your scale isn’t telling you

What your scale isn’t telling you

In this article you’ll discover what your scale isn’t telling you about your weight and health, plus you’ll learn about better ways to track weight loss & positive shifts in your health.

Are you feeling discouraged by the number on your scale?

Have you started a new exercise program and/or diet, but despite all your efforts your weight just doesn’t seem to budge in the right direction?

What’s up with that?!

Believe it or not, no changes in your weight can still mean your moving in the right direction with your health and fat loss.

What your scale fails to tell you is how much fat, muscle, bone and water mass you have (also known as body composition). This missing piece of information is key since body composition tells us more about a healthy body than just weight alone.

Now wrap your head around this…

Muscle weighs more than fat, which means that as you become leaner, and start losing fat, your weight may not shift much and … wait for it… your weight may go up!

This is a common story for someone who starts an exercise program or changes their diet to include more nutrient-dense foods that help burn fat and build lean mass.

So, contrary to popular belief, no changes or an increase in your weight when starting new healthy habits, may in fact be great news for you.

Now let’s be honest, how many times have you stressed out about this? …

Going up 1lb then coming down 1lb, then going up 2lbs, but then coming down 2lbs. Now I’m up 3lbs, but wait I’m back down 3lbs. Oh s#!%, now it’s back up 1lb, but if you give me a moment to pee I can get it down another pound. Now I ate a bag of potato chips and I’ve gained 2lbs, so maybe I’ll skip breakfast and look, I’m back down 2lbs …

Frustrating, right? Let me explain what’s going on here.

Small changes on the scale over a short period of time are usually an indication of fluctuations in water weight NOT fat weight. For example, if you consume extra salt in your diet, your body may respond by retaining more water which will increase the number on your scale. This increase in weight has nothing to do with fat, but instead is a reflection of an increase in water weight.

So, next time the number on your scale goes up and down and all around from morning to night, PLEASE sip on some calming herbal tea and stop stepping on the scale!

Now that you have a better understanding of the downside to using weight as a tracking tool, let’s chat about markers that are more accurate for tracking healthy weight loss and positive changes in health.

5 ways to track weight loss & positive shifts in your health

1. Body measurements

Track changes in your chest, waist and hip measurements since these numbers are a better indicator of fat loss. Also, pay attention to changes in how your clothing fits. Are your jeans feeling looser and more comfortable?

2. Energy levels

Track changes in your energy levels throughout the day. Are you experiencing more energy in the morning and/or sustained energy throughout the day with fewer afternoon crashes?

3. Digestive health

Track changes in your bowel movements and GI symptoms. Do your bowel movements look and feel healthier? Are you experiencing less bloating, gas, heartburn, stomach pain, etc.?

4. Sleep

Track changes in the quality of your sleep. Are you falling asleep faster, waking up less throughout the night and/or feeling more energetic upon waking?

5. Mood

Track changes in your emotional state. Are you feeling happier, less stressed, more connected with friends and family, etc.?

If you still want to use the scale as one of your tracking tools, here’s what I suggest …

Weigh yourself once a week, in the morning before any food or water is consumed.

For women – since weight tends to fluctuate more due to our monthly cycles, I recommend weighing yourself once a month (at the same period in your cycle) to avoid getting discouraged by large weight fluctuations that can happen during the course of a monthly cycle.

If you are having ANY negative thoughts and/or feelings around weighing yourself – I highly recommend getting rid of your scale since it will not contribute to your health and may hinder it (both mentally and physically).

At the end of the day, the number on the scale is just that – a number. It can tell you a small story about changes in your overall weight when looked at over longer periods of time, but it doesn’t tell you a whole lot about your body composition and overall health.

Protein Powder Checklist: What to look for in a high-quality protein powder

Protein Powder Checklist: What to look for in a high-quality protein powder

This Protein Powder Checklist will help guide you in sourcing out a high-quality protein powder for weight loss, IBS and optimal health!

Not all protein powders are created equal and it’s important to use a protein powder that makes you feel good when you consume it. Protein powders should not cause symptoms like gas, bloating, diarrhea, constipation, heartburn, lethargy, etc. – and if you’re using one that does, I highly recommend removing it from your diet.

You can find my top recommended proteins powders below. These protein powders are not only of the highest quality on the market (meeting all the criteria below), but they also taste delicious when blended into a smoothie!

If you’d like to find a different protein powder, I’ve put together a quick checklist to help guide you in sourcing out a good option. Do your best to find a powder that meets all of the following criteria.

protein powder for smoothies

Protein Powder Checklist: What to look for in a high-quality protein powder

✅ Processed in a way that allows for easy extraction, digestion & absorption of protein + nutrients. Keep in mind that it is difficult for our bodies to extract protein from plant-based sources like pea, rice, seed, hemp, etc.

✅ No added sugars or artificial sweeteners. A natural sweetener like stevia is a great alternative since it won’t spike blood sugar levels.

✅ No fillers, artificial flavours, colours or preservatives.

✅ No dairy, gluten, soy, or other ingredients that can irritate your gut and cause inflammation. If you tolerate dairy well, whey protein may be okay for you. That said, I do not recommend whey protein for people trying to lose weight, those with IBS or an autoimmune condition. If you have an intolerance or sensitivity to any other food, make sure the protein powder you select does not contain it.

✅ Free of hormones and antibiotics, plus pasture-raised for animal protein. Non-GMO and/or organic for plant protein.

✅ No other added ingredients that can compromise health. Research each ingredient on the label so you know what you are consuming.

Get PurePaleo Protein

The best protein powder for weight loss, IBS & anti-aging 

PurePaleo Protein is the protein powder I currently use and recommend. It’s one of the top protein powders recommended by Naturopaths and Functional Medical Doctors. PurePaleo Protein works well for people with IBS and those looking to lose weight. Available in chocolate, vanilla & unflavoured.

If you require a vegan protein powder, I recommend PurePea Protein (available in vanilla flavour).


Lemon Garlic Chicken (AIP, Paleo Keto)

Lemon Garlic Chicken (AIP, Paleo Keto)

This simple Lemon Garlic Chicken is an easy protein dish to prepare during the busy work week. Only 3 simple and whole food ingredients needed to make this AIP, paleo, keto & low-carb friendly dish! It goes great on top of a salad or with any vegetable side of choice.

Do you ever wonder whether you’re eating too much or too little protein?

The human body is extremely smart and under most circumstances does a good job of telling us what we need through our hunger signals and cravings.

Chris Kresser, an integrative medical doctor in the US, states that when it comes to consuming protein most people eat the right amount for their needs since we are wired to do so. A good recommendation for how much protein one should consume would be – eat as much as you crave.

On average, this number would be around 15% of total calories consumed daily, but there may be times and certain situations that call for you to increase your protein intake anywhere from 20-35% of total calories.

Check out this article I wrote to learn about why adequate protein intake is important and specific conditions that may require you to increase your current protein intake.

Enjoy this chicken recipe with:

Lemon Garlic Chicken (AIP, Paleo Keto)

What you need for Lemon Garlic Chicken:

Looking for more quick & healthy dinner recipes? You’ll love these …

Lemon Garlic Chicken (AIP, Paleo Keto)

Lemon Garlic Chicken 

This simple Lemon Garlic Chicken is an easy protein dish to prepare during the busy work week. Only 3 simple and whole food ingredients needed to make this AIP, paleo, keto & low-carb friendly dish! It goes great on top of a salad or with any vegetable side of choice. 
Prep Time: 3 minutes
Cook Time: 10 minutes
Total Time: 13 minutes
Course: Dinner
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 2


  • 1 lb chicken breasts, roughly two breasts
  • 2 cloves garlic, crushed
  • Juice of 1/2 lemon
  • 2 tbsp avocado oil
  • Fresh basil, roughly chopped (optional)
  • Sea salt & black pepper, to taste (omit black pepper for AIP version)


  • Season chicken breasts with sea salt and black pepper.
  • Heat avocado oil in pan over medium-high heat then sear chicken breasts for 1-2 minutes per side.
  • Reduce heat then add lemon juice and garlic.
  • Cook for 4-6 minutes on medium, turning the chicken breasts over to coat each side in garlic and juices. Cooking time will vary depending on the thickness of the chicken breast. Use a thermometer to ensure you don't overcook the chicken. Aim for 165F.
  • Plate chicken and top with fresh basil. Serve with salad or side of choice.


  • Switch it up from time to time and try different spices like cumin and coriander, dill, oregano, etc. Just sprinkle spices onto chicken breasts before or during cooking.
Keyword autoimmune protocol, chicken, dairy free, garlic, gluten free, grain free, lemon, soy free