The Real Life RD

helping you find peace with food and your natural body size

  • the RD & NP
  • Online Courses
  • Women’s Wellness
  • Speaking
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
    • YouTube
Daily Eats, Intuitive Eating

What I’m Snacking on Lately

September 4, 2019 By Robyn 36 Comments

Hello! It’s been a very long while since I posted here. A month actually! I feel like I’ve had thoughts swirling around, but I’m struggling to organize them and get them written down. I feel like I’m in a creative fog with no mojo to work or produce content. I have been reading and researching a lot on various topics…but then sharing that new knowledge in written format? Nada. I’m lacking vision for the blog & business and if I’m totally honest, I just don’t feel excited about it like I once did.

I took almost a week off social media last week, and while I’m feeling rejuvenated and a bit more inspired, I still feel very different about work than I did 9 months ago before motherhood profoundly shifted my priorities in the best way possible. This has nothing to do with you as a reader – I am SO thankful for you. Please hear that. I’m just in a weird place with navigating the confusing and conflicting intersection of career + motherhood.

I’ve had a draft for a post on birth control going for a few weeks now, but I need some more time to collect my thoughts on that one, so today I’m sharing a lighter topic – intuitive eating snacking!

I’m a snacker. I find most people feel best when they do snack. Over my 7 years working with clients as an RD, I’ve come across a small handful of people who feel best with three bigger meals and no snacks. But for most, ~2 to 5 snacks a day work well. If you feel hungrier for more than 5 snacks, that is okay and normal. There is nothing wrong with you. But I would encourage you to look at your meals and experiment to see if making them more satiating (which typically means adding in carbs and fats) would help hold you over longer in between meals.

Then take a look at your snacks. Do they include at least two macronutrients – carb, fat, and/or protein? I think it’s a reasonable expectation for meals to hold you over for 3-4 hours, while snacks should hold you for about 1.5-2ish hours. If it will be longer than 2 hours until you eat a meal, ramp up your snack so it’s more like a mini meal. If you’re hungry, but going to be eating within the hour…a smaller snack to tide over hunger but not kill your appetite can be a great option.

Ok, to the actual snacks I’ve been digging lately:

Packaged bars work for me when I’m traveling or on the go, but I don’t find them that satisfying. But sweet stuff I bake at home…I find those kinds of snacks super satisfying. Since I’ve learned that, at the beginning of the week I try to whip up a couple baked goods/snacks that don’t take much time.

One of my go to recipes is this chunky coconut granola. I leave out the dried fruit and usually just use all slivered almonds since I rarely have walnuts or pecans on hand. It takes all of 5 minutes to throw together. And store bought just can’t hold a candle to this stuff.

Last week I made the granola + these oatmeal raisin cookies. I added in ~1/4 cup of ground flax and a hefty spoonful of chia seeds instead of the coconut because 1) I ran out of coconut making the granola and 2) I wanted a snack that was full of ingredients that help with milk supply. If you’re not breastfeeding, still make the cookies. Nick eats them all the time because they taste like delicious oatmeal raisin cookies. And for those of you needing a dairy free recipe, these are df. I’m hoping to start incorporating butter in the next few months again if Cal tolerates and will be so excited when butter is back in my life.

Current favorite store bought snacks:

In the morning I crave sweet snacks and in the afternoon I tend to go for savory. These chickpea puff things were on sale so I picked up a bag to try them out and I’m into them. BarkThins…you can’t go wrong. This is my favorite flavor.

And lastly, I made some hard boiled eggs using this fool proof method for the perfect egg because I found myself really hungry one afternoon and knew I needed a snack with a good dose of protein, but didn’t have anything on hand so then I ate 4 of the above cookies and ended up with a bellyache. Live and learn. So I decided I needed to find some quick protein snack options. Given Cal’s dairy allergy, my go-to options of greek yogurt and cottage cheese were out. I’m making hard boiled eggs a weekly snack staple now.

That’s what I’m noshing in the snack department lately. I also wanted to share this peanut baked tempeh recipe I made for lunches this week because it is fabulous. I haven’t bought tempeh since like 2011, but I needed a creative meal idea to spice things up and found this recipe. We’re eating it with roasted sweet potatoes and broccoli and it’s putting a little pep into lunch again. So good.

For dinner this week I made spaghetti and I forget how super delicious and quick & easy good old classic spaghetti is. I sauteéd up mushrooms, then browned up a pound of ground beef, added in two cans of pasta sauce with a teaspoon or so of oregano, garlic powder and crushed red pepper + a heaping tablespoon of brown sugar. Stirred that all up and let it simmer for a few minutes. We ate the spaghetti with garlic bread + spinach salad. And I topped everything with this super tasty vegan parmesean. And a slash of pinot noir for good measure.

Share your favorite snacks in the comments! I’m always looking to mix up my snack game.


YOU MAY ALSO LIKE...

  • Intuitive Eating – A Week of Thoughts & EatsIntuitive Eating – A Week of Thoughts & Eats
  • What I Eat When I Have Minimal GroceriesWhat I Eat When I Have Minimal Groceries
  • Behind the Scenes of Intuitive Eating [A Day of Eats]Behind the Scenes of Intuitive Eating [A Day of Eats]
  • Is Food “Just” Fuel?Is Food “Just” Fuel?

Filed Under: Daily Eats, Intuitive Eating

« September Newsletter: Answering Your Questions!
How Birth Control Methods Affect Your Hormones, Period and Fertility »

Comments

  1. Amy says

    September 4, 2019 at 6:44 am

    If I need something a bit more after lunch, I’ve been grabbing a handful of almonds and some chocolate chips. The combination is satisfying and easy.

    Reply
    • Robyn says

      September 6, 2019 at 6:15 am

      simple and tasty – I like that!

      Reply
  2. Liv says

    September 4, 2019 at 9:06 am

    I love making homemade granola bars (maple syrup, Pb, oats, chia) and topping them with PB! I usually don’t eat a batch fast enough so I put them in the freezer and they taste great frozen too!

    Thank you for what you do Robyn. Your posts have been so helpful to me the past 3 years. The Lord used you to help me find freedom with food.

    Reply
    • Robyn says

      September 6, 2019 at 6:15 am

      those sound simple and delicious! I’m so glad the Lord has used my messy words to encourage you <3 Totally humbling

      Reply
  3. Becky says

    September 4, 2019 at 9:11 am

    Recently, I’ve had this craving for peanut butter power balls, so I eat those for snack almost every day. They are filling and satisfying (chocolate and peanut butter!). I also try to have veggies and hummus, and crackers and good quality cheese on hand to eat as snacks. And for the last two weeks I’ve been eating a little snack bowl of Grape Nuts and pecans at night I’ve I’m hungry. <3

    Reply
    • Robyn says

      September 6, 2019 at 6:14 am

      pb and chocolate…can never go wrong 🙂

      Reply
  4. Megan K King says

    September 4, 2019 at 11:32 am

    Sally’s Baking Addiction zucchini bread! On repeat. Hard boiled eggs. PB oatmeal chocolate chunk energy bites. Milk and cereal.

    Reply
    • Robyn says

      September 6, 2019 at 6:13 am

      LOVE SBA! I’ll check that one out

      Reply
  5. Hilary says

    September 4, 2019 at 12:34 pm

    I just discovered Hippeas and they’re so tasty! I have IBS, so I have to watch my portions with them because too many beans make my tummy uncomfortable. The cheese ones are delicious, though! Lately, I am loving an afternoon snack of apple slices + PB or trail mix (Trader Joe’s rainbow end to be specific!). In the morning, I’ve been enjoying tea + dark chocolate or blueberries and cashews. Last week I had a few amazing nectarines, though! Checking out that granola now, Minimalist Baker is one of my fave bloggers! 10/10 recommend her PB&J bites- I keep them in the freezer and grab them as needed.

    Reply
    • Robyn says

      September 6, 2019 at 6:13 am

      I’ll have to check out her pb& j bites!

      Reply
  6. Melissa says

    September 4, 2019 at 3:06 pm

    My staple is always gobs of pb on a bagel. It never gets old and I always feel satisfied after. Others lately have been banana smoothies, blueberry muffins, pumpkin bread, and homemade apple sauce with cinnamon. Nothing says autumn more to me than homemade apple sauce and pumpkin bread.

    Reply
    • Robyn says

      September 6, 2019 at 6:12 am

      pb on a bagel for a snack…we are friends

      Reply
  7. Jess says

    September 4, 2019 at 4:33 pm

    Love hard boiled eggs with TJ’s everything but the bagel seasoning!!

    Reply
    • Robyn says

      September 6, 2019 at 6:12 am

      I need to try that!

      Reply
  8. Lucy says

    September 4, 2019 at 4:46 pm

    I’ve been loving rice/semolina pudding lately, fresh fruits, toast with jam & nut butter, oat milk lattes, fresh buns from the bakery, yoghurts (especially coffee or vanilla), Kind bars for on-the-go, and my favorite, greek yoghurt mixed with raw cacao powder and date syrup drizzled on top! Thanks for the post it was so helpful as always <3

    Reply
    • Robyn says

      September 6, 2019 at 6:12 am

      oat milk lattes!! the flavor and creaminess of oat milk is ON POINT in a latte

      Reply
  9. Allison says

    September 4, 2019 at 4:48 pm

    I love love love hard boiled eggs! Also a giant spoonful of peanut butter in a mug is never a bad idea.

    Reply
    • Robyn says

      September 6, 2019 at 6:11 am

      never ever a bad idea

      Reply
  10. Sarah says

    September 4, 2019 at 5:56 pm

    I love this so much, Robyn! I’ve been needing some more snack ideas lately so I was so excited to see this post! Lately, I haven’t had the ability to use my kitchen so I’ve been relying on minimal cooking for snacks so that’s looked on crackers and veggies with hummus and toast with nut butter as well as Rx bars, go macro bars, and perfect bars! Once I have a kitchen again I cannot wait to bake something delicious and more satisfying!

    Reply
    • Robyn says

      September 6, 2019 at 6:11 am

      I hope your kitchen comes back to you soon!

      Reply
  11. Rachel says

    September 5, 2019 at 6:00 am

    Thanks for this post, Robyn. I love the work you do; it is so helpful to me and so many others. I hope you find a place of joy somewhere at the intersection of work and motherhood!
    Hm, my snack game has been dragging a bit lately and nothing has been sounding good, so this post gave me some nice inspiration. I find that fruit and homemade sourdough crackers tasty and satisfying, sometimes with cheese if I feel like some extra protein to keep me fuller for longer. I also love making a batch of nutella-stuffed banana muffins and keeping them in the freezer. The volcano of molten nutella when you nuke them is so good! ^_^
    I’m keen to try that tempeh recipe! I’ve never had tempeh before but now I’m curious!

    Reply
    • Robyn says

      September 6, 2019 at 6:10 am

      Thank you for your sweet words, Rachel <3 I'm so glad you enjoy the content.
      NUTELLA STUFFED BANANA MUFFINS....want to share that recipe? 🙂

      Reply
      • Rachel says

        September 6, 2019 at 6:36 am

        Haha, sure! I didn’t find it online though, so I’ll have to type it out:

        Ingredients

        1 cup mashed banana
        2 tbsp milk (dairy free alternatives work fine)
        2 tsp apple cider vinegar
        1 1/2 tsp vanilla extract
        3 tbsp olive or melted coconut oil (30g)
        1 cup plain flour
        1/2 tsp salt
        1/2 tsp baking soda
        1/2 tsp baking powder
        1/3 cup sugar
        10-20 tsp Nutella

        Whisk together wet ingredients, add dry ingredients and stir until just combined. Line 6-8 holes of a muffin tin with cases (I use silicon ones). Put a little batter in the bottom of each muffin case, top each with a tsp or two of nutella, then cover with remaining batter. Bake at 350F (180C) for about 18-20 minutes.

        As I said, I freeze them and microwave for about 20 seconds from frozen. The melted nutella explosion is out of this world! Hope you enjoy them as much as I do!

        Reply
        • Robyn says

          September 17, 2019 at 10:38 am

          Thank you!!!

          Reply
  12. Nicole says

    September 5, 2019 at 9:42 am

    Love a good snack! I eat lots of dates with sunflower seed butter or peanut butter, a classic combo I know you enjoy as well. These are my go-to DF chocolate chip cookies though…they’re so so good, especially with the sea salt sprinkle.

    https://www.ambitiouskitchen.com/salted-oatmeal-chocolate-chunk-cookies/?fbclid=IwAR3kXc23ii1Dan–hI3xA6EhP6mrvmmthINAzEUnO3QvkhySCQy8fveMXHA

    Reply
    • Robyn says

      September 6, 2019 at 6:09 am

      I’ll have to save this recipe!

      Reply
  13. Sierra says

    September 5, 2019 at 10:50 pm

    This is a really good and easy recipe if you want to experiment with hard boiled eggs! https://food52.com/recipes/35930-momofuku-s-soy-sauce-eggs

    Reply
    • Robyn says

      September 6, 2019 at 6:09 am

      Thanks for sharing!

      Reply
  14. Emily Swanson says

    September 7, 2019 at 9:43 pm

    Love this. Also I love homemade granola bars so much! 🙂 And I love what you said about homemade baked goodies. Those are probably one of the most satisfying snacks especially with nut butter on top. One of the packaged bars I’ve found is pretty satisfying is a small company in South Carolina, I think, called Small Seed Bar. I think you might love them?

    Reply
  15. Dana says

    September 8, 2019 at 6:37 pm

    Any tips on the oatmeal cookie recipe- I want to try it but I’m not sure I need a full recipe but 1 egg makes it hard to split. Do you recommend freeing half the dough, or half the baked cookies??

    Reply
    • Robyn says

      September 17, 2019 at 10:38 am

      I’d freeze half the dough for later! never can have enough frozen cookie dough imo 🙂

      Reply
  16. Mia says

    September 11, 2019 at 1:44 am

    Oh I’m so happy you have a new post up 🙂 I’ve been away volunteering without internet coverage and love finding your wonderful meal and snack ideas! I’m with you on the homemade treats 🙂 So satisfying. I’ve been making old school chic chip cookies and darn they have been hitting the spot. Also loving banana splits, just a banana topped with vanilla ice cream and a little chocolate sauce- sometimes with nuts or some more fruit- even a bit of real cream if I’m feeling it 🙂 Lots of love to you Robyn xo

    Reply
  17. JennaLyn Pflieger says

    September 16, 2019 at 8:31 pm

    All of these suggestions look delicious! I am breastfeeding and my six week old son tends to get very gassy, so I figured I should avoid broccoli, garlic, etc. Were you also careful with ingredients, other than dairy that was a known allergen, during the first few months of breastfeeding ? I have heard the older a baby gets the more their belly can tolerate. I feel like my diet is very protein and carb heavy right now, and boring, due to being nervous about a lot of fruits and veggies that are reported to cause gas for sensitive babies.

    Reply
    • Robyn says

      September 17, 2019 at 10:40 am

      I didn’t avoid anything in particular except super, super spicy. It helped to rub upward on his belly and gently push his knees up like a frog over and over several times if he was gassy after eating. Not sure if that will be helpful?? If food stuff isn’t making a significant difference, I wouldn’t eliminate but talk to a lactation consultant and your pediatrician of course! Wishing you the best mama! xx

      Reply
  18. Victoria says

    September 23, 2019 at 10:49 pm

    The Real Life Rd is literally the BEST weight loss community anywhere. I read it everyday, and I’m also so grateful I found https://cutit.org/LoseYourFatWeightNow , it helped me not only lose weight but keep it off, hope it helps some others!

    Reply
  19. Haleigh says

    September 25, 2019 at 1:31 am

    I absolutely love this because I’m a terrible snack eater at work, I’m sure some can relate. Real life RD is literally the best weight loss community and blog anywhere. I read it everyday, and I’m also so grateful that I found http://bit.do/LoseStubbornBellyFat these both not only helped me lose weight but keep it off! Hope it helps some others! 🙂

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

A non-diet dietitian and nurse practitioner helping women find peace with food, accept their natural body size and heal from hormonal issues and period problems.

More On Lady Hormones

How Birth Control Methods Affect Your Hormones, Period and Fertility

What Your Cervical Fluid Can Tell You About Your Reproductive Health

women's reproductive health

Women’s Reproductive Health 101

I have yet to experience postpartum myself, but I've had many clients and readers that have been through that season of life. Or perhaps you are currently living through the postpartum period. Every woman's body is different, therefore every woman's experience after giving birth will be different. What works for one woman, might not work for the next. While one woman might go through postpartum and adjust to newborn life quiet seamlessly, another woman might find it much more difficult. She might need the support of medication, therapy, extra help and many other things. One way is not better than the other - they are simply two different ways of navigating the postpartum period. I hope this post helps you better care for yourself, whatever that means for you. There's no right or wrong way to care for yourself as a mom or your new baby.

Postpartum Hormones: what’s happening in your body and how to care for yourself

* indicates required

Categories

Get in Touch!

Follow Me!

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

I talk a lot about moving, eating, and living intuitively so you can be well hormonally and live a fulfilling life in line with your values

The Real Life RD on Pinterest

Follow Me on Pinterest
🙌🏻🙌🏻🙌🏻🙌🏻💃🏻💃🏻💃🏻 two babies are asleep at the same time in their beds (and not on me) for the FIRST TIME IN 7657 DAYS and dear lord I could cry tears of relief straight into this latte and bowl of chocolate chips bc I woke up this morning exhausted and weary and told Nick I didn’t want to parent today 🤣 Not even calling this self care. It’s sanity right now. And even if it lasts 5 minutes it will be 5 minutes of freaking glory. p.s. yes that brick is crooked bc v uneven floors are part of the charmed package of this old house
Learning over and over again in this season that f Learning over and over again in this season that feels unsettled and chaotic and longgggggg that sometimes, you just need the viewpoint of a toddler to remind you that the seemingly insignificant things & moments really are....straight up magical. And that yes, these mundane days are packed full of goodness & beauty if I keep my eyes fixed on what actually matters.
Spent two hours at Lowe’s this morning and wow, Spent two hours at Lowe’s this morning and wow, wowww 🤯 Asked at least six people where to find something and their opinion on all the options bc holy decision fatigue. Nursed my newborn on the floor of the paint aisle. And BLESS my new contractor friend Matt I found in the lumber section that pushed my cart around and helped me avoid the mistake of buying exterior wood for some DIY bathroom shelves.
.
I’m giving all our bathrooms a DIY makeover and I couldn’t be more of a rookie. So shoutout to all my Lowe’s buddies and YouTube 😜 You’re making this happen.
We are now officially homeowners. WUT? We didn’t We are now officially homeowners. WUT? We didn’t plan to close on a house 10 weeks after having a baby, but here we are. And we are so, so grateful.  And I’m also terrified. We’ve moved three times and lived in three different states since we got married three years ago. After six years spent living in New York City and Boston, moving back to Charlottesville was really, really hard for me. I cried a lot those first six months because my heart ached for the northeast and for city life. I wanted to pack up and go back to Boston ASAP. It felt so different and so quiet here and at times, very lonely. Even though it felt like the next right step, I second guessed our decision A LOT.
.
But here we are 10 months later ready to continue investing in this neighborhood we’ve come to love. And this community of people that have become so dear. Ten months later and it feels so, so right. And although committing to settling down here for a good bit feels really scary to me, it also brings so much peace to know we aren’t moving again anytime soon. We are here to plant and grow. And raise our babies in this house as we make it a home. It’s also really fun to have one of your best friends be your realtor. We love you @kelli.teter.nesting 🤗
.
Now, to see if we make it out of this kitchen renovation all in one piece 🤪
my go-to breakfast these days is two fried eggs in my go-to breakfast these days is two fried eggs in ghee with sautéed spinach (also in ghee) and an english muffin with more ghee + some sort of jam on half for that sweet & savory combo. we discovered these local english muffins (from The Bread Basket) and they are doughy and delicious and we are obsessed.
.
I’ve found that I need a solid source of protein and lots of fat for breakfast to keep me full while breastfeeding this time around vs with Cal, I was so into big bowls of pb & chocolate chip banana oatmeal. just goes to show our bodies know what they need and change cravings accordingly. also, just a psa: go pick up the maple butter from @traderjoes bc it is bonkers 🤤 and lastly, shout out to my husband bc a lot of mornings he is making this bfast for me while I nurse & try to pull myself out of bed - don’t for a moment think I’ve got it together 🤪
I’ve had many thoughts rolling around in my brai I’ve had many thoughts rolling around in my brain of if/how to use this platform in a way that aligns with how I want to live my life. I’m finding it tricky to discern that when 90% of my use on this app is for professional purposes. But I’m not sure if even professionally, it makes sense for me. Because I feel more aligned with what matters to me when I’m not regularly present here.  I’m not really sure what things will look like moving forward, but for right now I’m here to share with you that I somehow found some spare minutes between newborn & toddler life to write a post with some semi-coherent thoughts on life lately. 🤪 You can head there by clicking the link in my profile.
I’ve been completely disconnected from social me I’ve been completely disconnected from social media and that’s been vital for me during this tender postpartum period of transitioning from a mama of 1 to 2. But today, I’m bopping on briefly to share how Teddy entered this wild world with you - if you’re into a lengthy, detailed birth story, the link in my profile will lead you to the blog post 💙
Theodore “Teddy” Lars Nohling joined our famil Theodore “Teddy” Lars Nohling joined our family at 12:48am on Wednesday after a quick and swift labor & birth at home 💙 Thank you Father for another healthy baby boy & your abundant, tender love for us. What an undeserved gift.
Very grateful to be carrying another baby past his Very grateful to be carrying another baby past his due date, but also....LET’S GO DUDE. Still over here eating dates (check out the @ebbirth article on the research showing dates can help ripen (aka soften) your cervix, reduce the need for medical intervention in labor and can overall, improve birth outcomes) drinking red raspberry leaf tea and sleeping as much as possible with a 19 month old running around. And also trying to survive July in VA without public pools or splash pads bc it is BLAZIN HERE (and I’m a wuss with the heat 🤪)
#AlignPartner A huge plus of transitioning from ti #AlignPartner A huge plus of transitioning from tiny-apartment-city-living to house living is this screened in porch. This little oasis sold me on renting this house when we moved from Boston to Virginia back in November. I dreamed about this becoming our outdoor living room for at least half the year (because also, summer comes earlier and stays later down here - which has a its pros and cons 😆)  During Cal’s afternoon nap, I set up shop out here with my computer + something refreshing to drink and get a little bit of work done before my brain turns to mush and/or a find myself napping instead of working. 🤷🏻‍♀️ I can only drink so much water during the hot months before I’m over it so I’ve been mixing it up with either seltzer + juice, iced tea or @alignprobiotic’s new Kombucha On-the-Go powder sticks - all you do is mix one of the packets into ice cold water and stir. Then sip!  With quarantine life, we aren’t on-the-go much these days, but it’s still nice to have a nonperishable drink option always around. Flavor wise, it’s like a fizzy iced tea with a zingy, refreshing lemon ginger flavor.  I think it’s important to know that not all probiotic supplements are created equal. They all aren’t backed by evidence, but the Align brand is and could be something helpful for you if you feel like you need some digestive support - but talk to your healthcare provider first. I try to incorporate probiotics into what I eat - and that mostly comes in drink vs food form. Tell me how you’re staying hydrated in the comments ...because these days, it’s the little things 🤪 #AlignProbiotic **Use as Directed
Lunches for the past month or so have been some re Lunches for the past month or so have been some rendition of a sandwich + chips + fruit. SUMMERTIME 😎I’ve switched to open faced only bc there just ain’t much room left in there for food at 38.5 weeks 🤰🏻90% of the time at the end of a meal, no matter how “small” the portion, I’m feeling stuffed and like the food is in my throat (just what you wanted to read on this lovely Tuesday afternoon 🤪) but my point here is...intuitive eating doesn’t mean find-the-perfect-fullness and eat-only-when-hungry. Sometimes it means eating when you’re not hungry and feeling overly full often and trying to eat foods lower in fiber and higher in calories.
Found this photo on my camera roll today from a wa Found this photo on my camera roll today from a walk I took a month or so ago. Between quarantine and spending my days with a toddler, life is much less hurried and a lot more mundane these days. But those two things are helping me to stop & notice and to chill out on checking things off my to do list and instead just being present with whatever is in front of me. I want to have the curiosity & wonder my 18 month old has as I go about my day - with my surroundings and people I encounter and really, everything. Life is way more meaningful that way. Ending my evening with that reminder and a white chocolate chip cinnamon blondie covered in vanilla ice cream before I go take an Epsom salt bath and read.

Copyright © 2021 · The Real RD· Blog Design by Little Blue Deer


Terms and Conditions | Disclaimer | Privacy Policy