Breathe. Inhale Hope. Exhale Healing.

Contact Info

Phone
Email
Address

3375 Lake Ridge Dr, Dubuque, IA 52003

Front Desk Hours:

Monday-Friday:

8:00 AM - 5:00 PM

Saturday:

8:00 AM - 12:00 PM

Sunday: 

Closed

Ask our Healthcare Professionals...

I am always struggling with healthy options for snacks on the go. Do you have any suggestions?

Many prepackaged snack options are unfortunately loaded with artificial ingredients and preservatives, so whenever possible I recommend whole foods over processed foods. Consider options such as fresh fruits and veggies, lean organic meats, nuts or nut butters, and whole grains. Including protein with your snack can definitely help you to feel more satisfied for longer, as well as support lean muscle mass, stabilize blood sugars, and improve energy. Here are some quick and easy options to try when you're on the go...

 

  1. Trail mix: One of my favorite recommendations to clients as you can customize the trail mix to be any combination of ingredients you most enjoy. Spend a little time in the bulk foods aisle at your local grocery store looking through the many options available and include nuts, seeds, whole grain pretzels or crackers, dried fruit, cacao, and/or granola for your trail mix. Be cautious, though, as a little goes a long way. Portion out your serving size in advance to avoid over-eating.

  2. Greek yogurt parfait: Combine around 5oz of Greek yogurt with a couple of tablespoons of granola and a handful of fresh fruit. Be sure to read the label when choosing Greek yogurt. Look for one that has fewer ingredients, and no added sugars or artificial ingredients.

  3. Veggies and hummus: Choose fresh veggies that appeal to you and prep them in advance, cleaning them and chopping how you prefer and storing them in individual size portable containers. Hummus can be purchased in a variety of flavors, or try your hand at making your own. Here's a great basic recipe to get you started.

  4. Overnight Oats: As the name suggests, overnight oats are a quick and easy combination of healthy ingredients mixed together the night before. Grab a mason jar and lid, and use this great basic recipe as a guideline to explore what flavor combinations you most enjoy.

  5. Protein balls: These power packed energy balls require a little prep time in advance, but then they're quick and easy to grab on the run. Again, use this basic recipe to get started and then feel free to experiment with combinations that best suit the taste buds for you and your family.

 

For more recommendations on healthy living and nutrition, schedule an appointment with one of our wellness coaches at Statera. 

 

Breathe. Inhale hope. Exhale healing.

 

Nicole Hutchison, PT, CSCS, Certified Health Coach

*Ask Our Healthcare Professionals is a weekly opportunity to ask our team any question you have. Answers are not intended to diagnose, treat, or cure any disease or dysfunction and are intended for general informational purposes only. Submit your questions by email to nhutchison@stateraintegrated.com, and feel free to leave out any identifying information if you prefer!

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