Non-Perishable Snacks for the School and Work Week

On Our Minds


Like the New Year in January, September is often viewed as a transitional period or a “fresh start”. New goals, new side hustle, new diet. In a time when the world is constantly evolving, it’s not uncommon to feel like it’s impossible to keep up. But, adding more to your plate and racing from one task to the next isn’t the answer. As the old saying goes, “You have to go slow in order to go fast.”

Slowing down can bring you more focus and presence, which in the long run, makes you more productive and less anxious. Slowing down allows you to seize the day with more clarity and joy, rather than stress and fear. It gives you time to recognize what lights you up. Evaluate the activities and behaviors that don’t actually align with a full and meaningful life. What can you take out in order to prioritize and move towards that fuller life?

You might make a list of your usual routine and determine what is moving you towards your goals and what is moving you away from them. Choose whatever is steering you away from your goals, put it to the side and see that life can go on and become more manageable, fuller and meaningful

In Good Health, 
Lisa Brown & Jennifer Medina

Non-Perishable Snacks for the School and Work Week

Whether you have afterschool activities or you’re hitting the gym after work, it’s very likely that you’re going more than 4-5 hours without having something to eat. Having a snack to bridge the gap between meals can prevent overeating later on (do you usually feel ravenous by dinnertime?). It also helps keeps your energy levels up, so you can focus on the activity or task at hand.

Let’s be realistic. It may not be feasible to pack Greek yogurt and berries or carrots and hummus to bring with you every day. So, we’re sharing our favorite non-perishable snacks to take on-the-go. Taking time in the beginning of the week to portion these out in containers or snack bags will help make it easier to stay on track.

Biena Chickpeas: These roasted chickpea snacks are a total crowd pleaser. With flavors like Rockin¬’ Ranch, Barbeque and Cinnamon Crunch, there’s a flavor for everyone in the family. We like this snack because it’s packed with protein and fiber which helps you feel full. They are light and crunchy, making them a great substitute for pretzels or chips. Biena chickpeas are both gluten and dairy free and come in portion controlled packets that are perfect for a grab-and-go!

TigerNuts (Organic Gemini): No, these don’t come from tigers. Tigernuts are actually small root vegetables! They are packed with prebiotic fiber which helps feed your “good” gut bacteria and are certified gluten free and organic. Another great snack for someone who wants something crunchy!

Brami Lupini Snack: The lupini bean contains more protein than peanuts and chickpeas combined. This snack is also high in fiber, and comes in convenient single serving packages. Perfect for anyone who doesn’t want a super dry snack- these beans are unique in that they are lightly pickled with simple ingredients. Vegetarian and vegan friendly! Soy-free and gluten free.

Bare Organic Apple Chips: When you just need a little something to get you through (AKA you’re not that hungry). The only ingredient here is organic apples. No added sugar or oils – just simply baked!

Mary’s Gone Crackers Superseeds: This cracker is packed with seeds giving it the perfect balance of essential fats, protein and complex carbohydrates we love to see in a snack! Plus, they are super tasty. We love the whole food ingredients including (but not limited to!) quinoa, brown rice, and sesame seeds. Gluten and dairy free.

Final Thoughts

Do you know when you’re full versus satisfied? 

There’s a big difference. Sure, you can be temporarily “full” if you eat an entire plate of vegetables, but if it wasn’t what you were either in the mood for and/or a balanced meal you may find yourself left unsatisfied. This can also happen when swapping out something we want for something we think we “should” have instead, leaving you hankering for more. We suggest you to routinely balance your meals pulling from all the food groups and have variety! The goal is find fullness and satisfaction from your intake.  

On the Lighter Side


Recipe of the Month:
Sheet Pan Garlic Ginger Chicken and Broccoli

Prep time: 15 minutes
Cook time: 15 minutes
Yield: 4


For Garlic Ginger Sauce:

  • ¾ low sodium soy sauce

  • ½ cup water

  • ¼ cup white vinegar

  • ¼ cup olive oil

  • 2-inch knob of fresh ginger (peeled)

  • 4 cloves garlic

  • 4 medjool dates (or ¼ cup honey or sugar)

For the Chicken and Broccoli:

  • 1 lb boneless skinless chicken breasts or thighs, cut into strips

  • 1 red pepper, cut into strips

  • Sesame oil, sesame seeds and/or green onions for topping


  1. Prep Sauce: Preheat oven to 425 degrees. Blend all sauce ingredients together until smooth.

  2. Sheet Pan Action: Place chicken, broccoli, and red pepper on a sheet pan. Pour about ½ cup sauce over the top of the chicken and just a few tablespoons over the veggies. Bake for 10-15 minutes.

  3. Finish It Fancy: While the broccoli and chicken are roasting, summer another cup or so of sauce in a small saucepan over medium low heat until it’s thickened. Drizzle it over the finished chicken and broccoli. Finish it with sesame oil, sesame seeds or scallions. Serve over rice!

Note: You may have extra sauce. Save for another dish!

Recipe courtesy of

Quote of the Month

"Remember, you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens."
  —Lousie Hay

lisa brown