Tag Archive | Yum!

Health at Every Size from NYTimes.com

Health at Every Size, an article in Wednesday’s NYTimes.com, discusses how Lent can be another time for people who are discontent with their bodies to give up certain foods in an attempt to lose weight (a diet in disguise, perhaps?).

The article goes on to discuss the ineffectiveness of dieting for long-term weight loss.  “…a weight-focused approach geared toward losing weight is — surprise! — not especially effective in either reducing the weight or creating healthier bodies. In fact, they say, such an approach can unintentionally lead to weight gain and worse health.”

Instead of using this time as one to restrict, why not use it as a time to make peace with the body you have?


If you are already suffering from an eating disorder, restriction of any kind at any time of the year is dangerous and may potentially exacerbate your illness.

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Top Ten Ways To Eat Pretzels

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Obsessed with Food!

People have sometimes asked me “Are you obsessed with food?” to which I answer with a resounding ”Yes, of course I am! It’s my business to be obsessed with food.”

For as long as I can remember, I was obsessed with food and the way it worked in the human body. I loved going to the grocery store with my mother in grammar school. When other little girls wanted to do ballet and play with dolls, I loved clipping coupons, reading food boxes and packages, looking at food ads in magazines, and of course cooking. I made up my own flash cards with names of parts of the body and what they did. I made up word games and crossword puzzles with food names.

Then, during the time I had my eating disorder, I thought it was “all wrong” to love food the way I did. My eating disorder told me that enjoying food was wrong and I was a bad person to be excited about eating. When my weight was up, my eating disorder said that if I enjoyed food I was weak. When my weight was down, my eating disorder told me if I enjoyed food I was weak. I couldn’t win against the impossible rules and the critical voice that told me to loathe food and to avoid all aspects of it. I was a slave to the rules and therefore gave up all my “healthy obsessions”. In their place, I developed unhealthy obsessions like going to the grocery store and hating anyone who bought the foods I loved, or buying all my favorite foods and using unhealthy behaviors with them. My love for food turned into a form of self-punishment that lasted for years. I’d see my favorite foods and immediately hate myself for loving them. I’d read a label and beat myself up for enjoying the words and images. The grocery store became a battle zone. My magazine and nutrition books became enemy #1.

Then, slowly…I got better!!!!!  I fought back and regained my healthy obsession with food! I went to the grocery store and bought those wonderful foods I loved so much! I began enjoying foods with breathtaking colors and flavors and textures. I poured over new food packages. I bought fresh ground coffee and put half and half and sugar in it, just as I loved to have it before my eating disorder. I relearned all the ways food benefits my body and helps fuel me and give me energy! I turned my healthy food obsession into a career devoted to helping people challenge their unhealthy obsessions with food and their body and developing healthy relationships with food and their body.

Currently, one of my favorite things to do is to find a gourmet food store and just walk around looking at all the beautiful colors, aromas and packages. Sometimes I find it hard to believe the brilliant reds, yellows, oranges and greens of peppers. And, I love the smell of fresh ground coffee, right out of the coffee grinder. The combination of ingredients I find at salad bars amazes me and gives me great ideas for meals at home. Fresh breads and cheeses make me so excited! Learning all the ways foods can help heal people is astounding to me still!

So…yes, I am obsessed with food, and nutrition, and helping people in their recovery!!! I hope you can some day be as healthfully obsessed as I am…or at least not “unhealthfully obsessed”!!! Reclaiming a healthy relationship with food and your body and taking the power of choice and decision-making away from your eating disorder is a healthy obsession worth fighting for!

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Let’s talk about LIPIDS, a misunderstood group of molecules that are CRITICAL to the functioning of the human body and are an ESSENTIAL part of your diet!

Understanding the Functions of Lipids in the Body

There are many functions of lipids in the human body. Many people tend to place a negative association with the term “lipid”, simply because it brings to mind the word “fat”. This “essential” nutrient is crucial to the intricate functioning of the body. The term lipid applies to a group of molecular structures which includes fats and oils, fat-soluble vitamins – vitamins A, D, E, and K, sterols, fatty acids, and phospholipids. Let’s take a brief look at the major functions of lipids in the body.

 Storing Energy

An important role that lipids play in the human body is to store energy. It is no great secret that the body gets most of its energy from carbohydrates, but what many people don’t know is that if it weren’t for lipids, we would have to replenish our energy reserves after every hour spent being active! Lipids make it possible to make the most out of the carbohydrates we consume so we don’t have to “use or lose” that energy. So because of lipids, the body is able to store the energy produced by the foods we eat as sort of a “reserve tank”.

Also, during all those hours of the day that you are sleeping (and not eating), your body relies on whatever fuel you have stored up during your daytime eating as the fuel it depends on. Remember, your body needs to work 24 hours a day and you only eat while you are awake. Your heart, brain, liver, kidneys etc need to be FED all day and all night long. Also, if you exercise, the fuel your body wants to use after a brief period of time comes from the fuel that is stored in these cells. If you don’t store fuel in the fat cells, your body would inevitably rely on your muscle tissue as its fuel source. And, you don’t want that to be the case.

 Cell Membranes

One of the little known facts about lipids is that they’re responsible for the protection of each individual cell. This protection comes in the form of the cell membrane. The lipids form a protective barrier that keeps the important cellular information inside the cell while keeping destructive substances out. For instance, oxygen, glucose, enzymes, and hormones are allowed to enter through the membrane while harmful chemicals are not. All this is due to the wonderful lipid cell membrane.


Vitamins A, D, E, and K are known as fat-soluble vitamins because they are molecularly lipid-based. These vitamins are stored in the body’s fat tissues as well as the liver and are very important to the human body—hence the reason they are called “essential nutrients”.

Vitamin A improves eyesight. This vitamin helps our eyes to distinguish light and color, and a deficiency in this vitamin can lead to vision troubles—particularly at night time. As for vitamin D, it is essential for the absorption of calcium and phosphorous. If it were not for vitamin D, our teeth and bones would never grow to become as strong as they should be. Vitamin D also helps to fight off autoimmune issues. Vitamin E is often associated with the health of hair, skin, and nails. It also plays an important role in other areas of the body. For instance, vitamin E can both protect against certain cancers as well as improve cardiovascular and circulation health. It is a powerful “antioxidant” and as such, it boosts the immune system. It can also lower cholesterol levels. Vitamin K is necessary for liver health and also helps the blood to clot. Every time someone gets a scrape or cut, vitamin K helps the blood clot, allowing the wound to seal up and heal.


Cholesterol is the ingredient that helps you make your male and female hormones. It helps separate the boys from the girls. (It is also a part of all the cell membranes.) It is an ingredient in bile (the stuff that helps you digest fats and help you get rid of waste products). It helps make a covering called the “myelin sheath” that surrounds and protects your nerves and brain cells.

Cholesterol comes in two basic forms: high density lipoprotein and low density lipoprotein, or HDL and LDL cholesterol (“good” and “bad” cholesterol). HDL (“good”) cholesterol is vital to the body as it makes those hormones and it transports the LDL cholesterol to the liver where it can be broken down and excreted from the body.  This type of “good” cholesterol is found in whole grain, fish, and nuts, and increasing these foods can actually lower LDL cholesterol levels.

Shock Absorption

A layer of fat surrounding the vital internal organs is essential as a protective mechanism against injury.

 Now let’s look at the function of lipids in the foods we eat.

  • Lipids contain more calories (gram for gram) than carbohydrate or protein, which makes them a “nutrient dense” food.
  • Lipids in food help create satiety which why you feel more satisfied and full after a meal containing lipids.
  • Some of the ESSENTIAL nutrients (essential fatty acids like omega-3s) are soluble in lipids and therefore primarily found in lipid-containing foods.
  • Essential fatty acids found in lipids-containing foods have amazing functions like improving heart health, brain health, lowering levels of blood cholesterol and triglycerides, defending against cancer, reducing inflammation in arthritis and asthma sufferers.
  • Fat-soluble vitamins A, D, E, and K are primarily found in lipid-containing foods.
  • Lipids contribute to the aroma and flavor of food.


Some of the best foods that contain valuable lipids are:

  • Nuts and seeds – walnuts, almonds, cashews, peanuts, sunflower seeds, flax seeds
  • Certain fish – salmon, mackerel, tuna
  • Avocado
  • Olives
  • Oils such as olive oil, peanut oil, walnut oil, sunflower oil, canola oil
  • Soy foods

So, the next time you find yourself wondering why you need lipids, aka “fats”, in your daily diet, remember that fat is a NUTRIENT. Without it or without enough of it, all these jobs won’t get done. Human life would cease without these amazing molecules!

Give your body the nutrient that makes up your cell membranes, protects your heart and brain, provides you with essential vitamins and essential fatty acids, provides a valuable energy source when you sleep and exercise, helps you make your male and female hormones, helps make food taste and smell good, promotes satiety, and provides great nutrient density. Whew!!!!  What an amazing nutrient!

After writing this post, I think I’ll go make myself a fabulous snack of dark chocolate Dove hearts dipped in peanut butter!

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Who could imagine that these little bite-sized treasures could be such incredible powerhouses for your body? A handful of these gems provide the body with significant amounts of essential nutrients! They can be eaten with meals or snacks in many different ways. They are quite a versatile food.

Nuts provide protein, fiber, amazing high quality healthy fat, vitamins, and minerals, and phytonutrients. Wow! There’s a lot of goodness in such a small package. Not many foods can say that! They are not only super nutritious but satisfying and packed full of flavor. Everyone can enjoy nuts in their diet (unless they are allergic). You can eat an ounce or two of nuts per day and get all the benefits!

Nuts are so good though, that it’s sometimes easy to eat more of them then you set out to. They can be a challenging food for some people. So, try to have them in comfortable amounts at times when you feel “safe”. Try not to eat them directly out of the jar or container because it may be too difficult to determine how much you have eaten. That could be challenging for you.

Before we discuss the many benefits of nuts, let’s clear up a few myths.

  1. Nuts are NOT FATTENING!
  2. There is no such thing as a fattening food.
  3. Eating fat does not make you fat!

Remember once again that a calorie is a calorie is a calorie. Nut calories are no more or less “powerful” in terms of weight than calories coming from broccoli. Weight gain results from consuming more calories than the body needs, over a sustained period of time. Weight loss comes from consuming a deficiency of calories over a sustained period of time.

Nut Facts:

  • Nuts are a good source of non-animal protein
  • The unsaturated fat in nuts can lower your “bad” cholesterol
  • The soluble fiber acts like little scrub brushes to help lower total cholesterol in your blood
  • Nuts have good “nutrient density” – more nutrition per bite than some less nutritious foods
  • Nuts can improve heart health because of the monounsaturated fatty acids like omega-3 fatty acids
  • Their taste and textures are satisfying which enables them to be eaten in a wide variety of ways
  • The high levels of Vitamin E and phytonutrients help you fight cancers and heart disease
  • They are rich in essential minerals

You may wonder “which nuts are best?” The nutrient ratio differs slightly among the different nuts, so eating a variety is the best way to obtain all the benefits that they offer!


  • Have the antioxidant power of Vitamin E
  • Contain a natural form of the same drugs used to treat Alzheimer’s disease
  • Good source of magnesium, potassium, calcium and iron
  • Very versatile – taste great in oatmeal and yogurt or can be made into almond butter and eaten with jelly in a sandwich


  • Have high levels of essential minerals—iron, magnesium, phosphorus, zinc, copper, and manganese
  • A great addition to Asian salads or made into cashew butter


  • A powerful source of vitamin E and phytonutrients, associated with building a strong immune system
  • Also called “filberts”
  • Taste great in biscotti or pancakes


  • Highest protein content of any nut, especially satisfying and beneficial for children, vegetarians, and those with higher protein needs
  • Rich in essential minerals, such as magnesium, copper, phosphorus, potassium, and zinc
  • Rich in B vitamins and phytonutrients
  • Make a great trail mix, especially when combined with dried fruit and m&m’s


  • Have more antioxidants than any other nut, and are used in the prevention of many diseases, including cancer and heart disease
  • Taste great candied and tossed in a salad with lettuce, pears and goat cheese


  • A great source of alpha-linoleic acid, an omega-3 fatty acid
  • Contain more omega-3 fatty acids than any other nut
  • Proven as beneficial for lowering total and LDL blood cholesterol levels, and reducing the risk of heart disease
  • Delicious in chicken salad, other salads, hot cereal, trail mixes, banana bread, brownies and oatmeal or chocolate chip cookies

Brazil nuts

  • Extremely high in the mineral selenium which helps the immune system fight viruses
  • May help to prevent cancer and heart disease
  • Eating just two gives you all the selenium you need in a day


  • Contain significant amounts of the carotenoids lutein and zeaxanthin. These carotenoids have been linked to reduced risk of developing macular degeneration, a condition that results in blindness
  • Can be added to muffins, pancakes, or oatmeal

You can choose nuts that are raw, dry roasted, roasted in oil, salted, honey roasted, spiced, candied, chocolate covered. Try out different types of nut butters (peanut, cashew, almond) or oils made from nuts (walnut oil, peanut oil).

Be adventurous with your nuts! Try them in creative ways.

  • Tossed in salads
  • On top of pasta
  • Mixed in chicken salad, stir-fry dishes or other entrees
  • Blended in yogurt with granola and fruit
  • In a trail mix
  • Baked in breads
  • Tossed in hot cereals

There are at least 50 different types of nuts. I bet you can’t name all of them! I know I can’t. So, maybe you could pick a few types and give them a try!

Oh…and by the way, peanuts aren’t really nuts. They are legumes (like beans). Coconuts aren’t really nuts. They are fruit.

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Peanut Butter!

To some people with an eating disorder, peanut butter is a fabulous food, and to others it is a fearful food. I am going to try to set the record straight on this misunderstood food!

Peanut butter is NOT a “fattening” food. As you all know by now, there is NO such thing as a fattening food. Foods that are high in fat are NOT fattening, they are merely a good source of fat which is an ESSENTIAL nutrient. Fat is as essential as calcium, as vitamin C, as carbohydrate, as water! Fat in food does NOT equal fat on the body.

Some of you may avoid it because it has been a binge food for you. I would encourage those of you who have had this issue to try to eat it only when you are feeling like you can eat it in safe amounts, or bring a small container of it with you to work or school etc, so it is self-limiting.

Here are the facts:

Peanuts are actually legumes, not nuts, and they originated from Brazil.

Most of the fat in peanut butter is monounsaturated, and has been shown to lower “bad” LDL cholesterol. Peanut butter also contains polyunsaturated fat, which helps raise the “good” HDL cholesterol. By having this great combination of fats, peanut butter is an excellent good cholesterol regulator. Also, fats in your diet are a form of energy (second to carbohydrates), they help you make hormones, help your brain transmit messages more effectively, and they are part of every cell membrane in your body.

Peanut butter contains a good amount of dietary fiber, which helps in regulating both blood cholesterol and blood sugar levels. Dietary fiber also reduces the risk of certain cancers and helps you go to the bathroom.

Peanut butter is a great protein source.

It also contains micronutrients like Vitamin E, Vitamin B3, iron, magnesium, potassium, copper and calcium.

Vitamin E is one of the most powerful antioxidants, which reduces the risk of cancer and cardiovascular diseases. Peanut butter contains much higher quantities of antioxidants than apples or carrots.

Vitamin B3 (also known as Niacin) is a vitamin that helps in the repair of cell DNA damage (protecting from cancer).

Iron is essential for the health of your red blood cells, and calcium promotes healthy bones and shields against muscle spasms.

Peanut butter has a fairly good amount of potassium, an essential electrolyte. Diets rich in potassium help you maintain a healthy fluid balance and offset the effects of dehydration. (Bananas are an even better source of potassium, so you might want to make a banana and peanut butter sandwich!).

One of the most interesting and unusual nutrients found in peanut butter is resveratrol, a natural anti-microbial and anti-fungal ingredient. There are studies that show many health benefits of resveratrol, ranging from anti-cancer, antiviral, anti-aging, brain-protective and life-prolonging (most of these tests have not been carried out on humans yet though.)

The next time you say you won’t eat peanut butter, remember how healthy and delicious it is! Peanut butter is also such a versatile food. You can have it creamy or chunky, natural or regular. You can eat it on a sandwich, in a celery stalk, on rice cakes, mixed in a smoothie, mixed in ice cream or yogurt, made into cookies, mixed in chocolate, or just on a spoon. The sky is the limit!

Please share some of the ways you enjoy this fantastic food!

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Holiday Parties with ED

Holiday parties can be stressful for people who suffer from eating disorders. Below are my top 10 ideas to help you negotiate through some of the difficulties you may face. Ultimately, it’s important to prioritize your self-care during the holiday season and try to make it as stress-free as possible.

  1. Try to stick with a routine of eating as often as you can. This doesn’t mean restriction; it means a comfortable yet structured way of eating…a routine. If you need to attend a party or family function, eat as normally before it as possible so that you stay as “regulated” as possible.
  2.  Before you go to any type of party, get as much information about it in a advance as possible, including what will be served, how it will be served (ie: buffet or sit down dinner) and when. This way, you can mentally prepare yourself for the food aspects.
  3. If need be, bring something with you that you are comfortable eating. Bring enough for others to share with you. It could be an appetizer, side dish, or comfortable dessert. The hostess will think you are very thoughtful and you will be more comfortable with that particular food.
  4. Inform a trusted person in advance that you may need their help during the party. Ask them to help you if you need it. Develop a “signal” that only the two of you know that means you need them. It may be that you need their help in an awkward social situation or with a food issue.
  5. Never go to a party or event overly hungry. Excessive hunger will heighten obsessions about the food and may cause you to feel “out of control”.  Again, eat on a regular schedule the day of the party.
  6. In terms of the food, do the best you can at the party. Remember, it is one meal of one day. Try not to catastrophize what you eat or how much you do or don’t eat while at the event. Once you leave the party, move past it. Try not to dwell on what you did or didn’t eat.  Once it’s over, it’s over.
  7. Spend as much or as little time at a party as you feel comfortable with. Because social events can cause anxiety for numerous reasons, plan your time according to your comfort level.  Also, try to have flexibility built into your plan in case you want to stay longer or shorter than initially planned.  
  8. Try to remember that the food is only one aspect of a party. There are other aspects that you may want to focus on. There may be one or more people there that you’d love to catch up with. There may be kids who you can play with to give their parents a break. There may be elders there who would love to share stories with you. 
  9. If someone comments to you about your eating, weight or size, try to immediately change the subject to something related to them. People like to talk about themselves. Take the focus off of you and put it onto them. For example, if someone says “Wow! You look like you lost (or gained) weight.” You could say “More importantly, how are you doing? What’s new in your life?” Also, try to realize that people who don’t understand eating disorders don’t realize that discussions about food and weight are very personal. They are usually just curious. Put a mental “protective barrier” around yourself and don’t let comments penetrate it.
  10. After a party is over, get back to your routine. End the day on a positive note. Give yourself a “pat on the back” for doing the best you could.


These are just some of the things you could do to make holday parties less stressful for yourself. Do you have any tips and tricks on coping with stressful holiday functions?  I’d love to hear your suggestions.

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Carbs, Carbs, Wonderful Carbs!

You are a human. You are not a plant. Therefore you cannot photosynthesize to get energy to live. You must get your fuel/energy from food. The “essential” nutrients in foods – carbohydrates, proteins, fats, vitamins, minerals and water, provide the “raw material” to give your body life! The reason these nutrients are called “essential” is because life ceases without them!

Today’s post is on the topic of carbohydrates. Bashing carbohydrates is OLD NEWS. In fact, it never should have been news in the first place. Carbohydrates are your body’s NUMBER ONE source of energy. There are between 75 and 100 trillion cells in the adult human body. All those trillions of cells need carbohydrates to thrive.

Carbohydrates are essentially carbon (C), hydrogen (H) and oxygen (O) organized in teeny little carbon rings, either by themselves or bound together with another similar ring or in longer chains of rings. They are found mostly in foods of non-animal origin.

This is glucose. It is the only carbohydrate your cells can use. All other carbohydrates you eat have to eventually convert into this cute little molecule in your body. So no matter what food your carbohydrates come from, they ultimately will become glucose to give your cells energy.

Carbohydrates are the PREFERRED source of fuel for most of your body’s trillions of cells but they are the ONLY type of fuel that your brain and central nervous system can use. They cannot use any other type of nutrient as their energy source. They need carbohydrates to survive. Have you ever felt a lack of concentration, brain fog, from eating too little carbohydrate? After going long hours without carbohydrates, have you gotten weak and shaky, your muscles begin to tremble and your heart begins to race? Ever wonder why that happens? When your brain is “starved” of carbohydrates, it senses that it has no energy to survive. It sends messages to your muscles to tremble to release any stored fuel (carbohydrate) to send to the brain and it makes your heart beat faster to get the blood quickly to the brain to prevent the brain cells from “dying”. This isn’t a pleasant scenario and your brain is obviously showing you it is in danger.  Your brain is telling you it is desperate and has no fuel to work!

You need carbohydrates all day, every day for sustained energy for your brain and body. So, every time you eat something, whether it is a meal or a snack, it would be ideal to include a carbohydrate source with your other nutrients.

Also, contrary to some peoples’ beliefs, carbohydrates are NOT “fattening”. This concept is misleading and incorrect! Remember, from another post on this blog that a calorie is a calorie is a calorie. Calories coming from carbohydrate-containing foods are no more or less able to change an individual’s weight than calories coming from other foods. That is a MYTH!  The more you avoid them though, the more you will set yourself up to crave them. If that has happened to you, the more consistently you are able to include them into your daily meals and snacks in a “safe” way, the more comfortable you will become.

In addition to the energy you will give your body and brain by eating carbohydrate- containing foods, you will also give it other fabulous nutrients, depending on which foods you choose. For example, if you choose to eat whole wheat bread you will also be giving yourself fiber and B vitamins. If you eat yogurt, you are also getting calcium, protein and vitamin D.  If you eat fruit, you are getting fiber and antioxidant vitamins. Or you could have a fun food like a candy bar and you will benefit from the energy from carbohydrate and a side benefit of pleasure (an essential ingredient in my opinion)!!

So, the next time you are considering what to eat, remember that carbohydrates are essential!  Your trillions of cells will thank you!

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As you all know, I am a nutrition therapist who specializes in the treatment of individuals with eating disorders. And as a nutrition therapist, I don’t spend a considerable amount of time “educating” my clients on nutrition. What I do is more like “therapy” around eating, food and weight. Very often however, my clients’ food choices are based on fears, diet propaganda, misinformation, myths and misconceptions.  It’s during conversations revolving around these topics that the “nutrition educator” in me comes out!

Since I have a strong background in nutrition and physiology, I thought I’d add some posts to the blog discussing specific foods, providing nutrition tidbits and dispelling some myths and misconceptions about certain foods and diets. Many of you may avoid certain foods or nutrients that you truly like but have been “brainwashed” into believing they are “poisonous”! I hope you enjoy these posts.

The first food I want to discuss is pizza. Pizza is an emotionally charged food. I can’t tell you how many discussions I’ve had over the years about this controversial “delicacy”. Most of my discussions have involved listening to and understanding people’s aversions to pizza and helping them challenge and overcome their fears of this very simple food.

Pizza is basically four ingredients – dough, shredded mozzarella cheese, tomato sauce, and herbs. Yet, people describe it as “greasy, fattening, bad for you, etc”.  How could these basic four ingredients get such a bad rap? Would you feel the same if I suggested you eat a pita with 1 ounce of cheese, and a few slices of tomato? Probably not. It’s basically the same thing, just heated up! One slice of pizza is 2 ounces of dough, ¼ cup of shredded cheese and probably a tablespoon or two of sauce. That’s it. The reason it looks a bit shiny is because when cheese melts in a hot pizza oven, the small amount of oil inherent in the cheese rises to the top. 1/8 of a large pie is only about 250 calories! Pizza is a “social food” that is served at parties, at restaurants. It is a fun food!

The next time you are thinking “I can’t eat pizza. It’s so bad!” remember that it is actually good for you. It’s got protein, calcium, vitamin C, and other healthy nutrients! You can even have it topped with your favorite veggies for added flavor, nutritional value and excitement! If you are nervous about ordering a whole pie, just start off with ordering an amount you feel “safe” with and prove to yourself that you can do it!

I’d love to hear some stories from you about positive experiences you’ve had with pizza!

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Trail Mixes

Trail mix is typically a combination of some type of dried fruit, grains, nuts or seeds, and sometimes chocolate or other candy. It was originally designed to be a snack food to be taken along on hikes. It is an ideal snack food  because it tastes good, is non-perishable, easy to store, nutritious, and energy boosting!  The combination of the complex carbohydrates found in dried fruit and grains and the   mono- and polyunsaturated fats in nuts and seeds provide wonderful energy for your brain and body to help sustain you between meals.


These are some of my favorite combinations! Try them by themselves or mix them in yogurt for a yummy snack!

Dried cranberries, almonds and white chocolate chips (my absolute favorite!)

Peanut butter “Puffins” cereal, chocolate chips, peanuts and mini marshmallows

Chocolate “Cheerios”, peanut butter chips, and peanuts

Peanut m&ms, mini pretzels and raisins

Popcorn, golden raisins and honey roasted peanuts

Walnuts, m&ms, dried strawberries, and pretzel nuggets

Cinnamon “Life” cereal, dried apple slices, cashews and white chocolate chips

Fiber One” cereal, dark chocolate chips, mini marshmallows, and dried cherries

Popcorn, wasabi almonds, and garlic wheat thins

Raisins, “Go Lean Crunch” cereal, and banana chips

Sesame sticks, sunflower seeds, and wasabi peas

Granola, toasted cinnamon pecans, and dried blueberries

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