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My top 10 clean, healthy snacks for nurses

Hello there everyone! Hope that you are having a wonderful wintery Day! My third child was sick all night so, you know what that means... no sleep for this mama. Poor baby! Then my nanny's jeep stalled in the middle of the school drop off line so I have been riding solo today, with mama duties intertwined into my busy day!


We are al safe and surviving and that is what matters most. I love my profession because it is so flexible. What could be a complete disaster for most is a day that I just soak it in and spend it with my littles. Life is to short not too! Baby C. woke up from her nap and just as I was wrapping up some of my work for the day!I get emails asking me a lot what are some good healthy snacks that nurses/ shift workers can bring to work that are healthy and easy to grab for long busy shifts. I know that it is not always easy. I understand the obstacles that you face daily and I wanted to give you my top 10 clean snacks that will provide you energy during your busy shifts.


1. Almonds.



Awesome article stating the incredible benefits of almonds that you can read HERE. To some it up for you....Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. In addition to their cholesterol-lowering effects, almonds' ability to Vitamin reduce heart disease risk may also be partly due to the antioxidant action of the  found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.
I dont know about you but, when I am faced with a large chunk of cheese it is very difficult for me to stick to one ounce. I have recently found out i am lactose intolerant but, these are still one of those things that I love... so on occasion i will still sneak one. 
90 calories, 4.5 g fat, 1.0 g carbohydrates, 10.0 protein, 0 g fiber, 190 mg sodium, 

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium.



2. Hard Boiled eggs.


Hardboiled eggs are my favorite go to snack. I boil up a dozen of them 2x/week for my family and they are a house hold favorite.

Eggs are protein packed powerhouse. One large egg supplies 6g of high quality protein and a large variety of essential nutrients.  Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements. Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement. Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health.

3. Popcorn



Popcorn may feel like it is only designated to comfy nights on the couch or visits to your local movie theater but, depending on how it is prepared it can be a healthy, quick snack on the go.

Popcorn is a “whole grain,” which means it’s a good source of dietary fiber. In fact, 1 cup has 1.3 grams of fiber. Grains are comparable in concentration of antioxidants to fruit and vegetables. 

 Plus, It’s sugar free, fat free, gluten free  and low in calories. 

Just 31 calories for 1 cup air popped popcorn!


4. Jamie Eason's Turkey meatloaf muffins




These delicious little morsels are weekly staple in my house. I literally live on these most days. I make two dozen of these a week. Pair them with some yellow mustard. Super convenient and 11 grams of protein per serving! Pop them into a baggie and you have an easy snack at work that will keep you satisfied.


Here is the link to the recipe. These are a must make item.

click here


5. Mozzarella Cheese sticks





This is such a great snack to have when you are on the go. Quick, convenient, and portable.


It has protein and calcium and there are so many different and beautiful varieties. Of course there is saturated fat and it packs many calories so you have to be careful. But, 1 stick paired with an apple would be a perfect snack.
Here is the nutritional information in a Low Moisture, Part Skim, Mozzarella Cheese Stick - 1 ounce stick:
Not bad.
You can even find organic REAL cheese sticks from a company called Organic Valley.

6. Home made protein bars



Alright... now protein bars are one of those things that we have on hand every single day. There are a ton of commercial brand of protein bars you can buy. But, most are just a glorified candy bar with a ton of artificial ingredients. The only store bought bars that I buy on occasion are quest and kind bars. I would much rather make my own. Super easy to do. Low calorie, great combination of macronutrients, and protein to keep you satisfied. Again very portable.

Here is the link to my recipe section where you will find a variety of protein bar recipes:








YES... i love this stuff!! It has been my saving grace of nutrition for 2 years now. As a busy mom of three and wife this has saved me from many fast food trips while out and about doing activities with my children. When I first started to drink it I was solely looking for more energy in my workouts. I was trying to restrict calories while still trying to kick the last 10 pounds from my third baby and in doing so my body was not getting all of the nutrients that it needed. Which meant... cravings galore. After about 2 weeks my cravings had remarkable subsided. The more that I learned about the product and all of the superfoods, I understand how beneficial it is for my health. The ingredients are literally collected from all over the world, in some of the deepest jungles and brought back, so we can benefit from them. I drink the vegan formula d/t having lactose intolerance and it has replaced my daily vitamins. This is a great snack but, also it is a nutrient dense health shake. One thing that I will not miss a day of taking.

8. Tuna and Avocado:
Love love love this combination! If you are following the 21 day Fix or the Fix Extreme meal plan this is a great snack that will fit the plan. Honestly, this is good for everyone. Super Quick, Delicious, and packed with healthy fats and proteins.





9. No Bake Peanut Butter Protein Balls



Chocolate + Peanut Butter + Protein

Nuff said.

Fit girls Dream Snack.

You can find the recipe HERE!!! NOM! NOM! NOM!

10. Veggies and Hummus



To me there is nothing like noshing on some raw veggies. They taste so good and are a great way for me to get in some additional nutrients into my body. I have a habit of going over board on the hummus though. So, measuring out the portion to 1/4 cup has been very beneficial to me. If you are following the fix or the fix extreme meal plan  this is one blue container. I like to make my own hummus every week so we have it fresh for my family to enjoy. Super Simple to make too. Just chickpeas, tahini, lemon juice, garlic, and olive oil!!

These are my top 10 go to snacks when on the go. You can eat healthy as a nurse or someone that works long shifts, you just have to plan and be creative. IF you need more snack ideas or would like more assistance to reach your health and fitness goals then contact me HERE. I would be glad to help you!!










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