Written by Meghan Telpner, Certified Nutritionist and Holistic Lifestyle Consultant

Two little questions for you:

1. Why are we so obsessed with snack foods? Convenience foods? And foods we can eat on the go?

2. Why can’t we take the time to sit down and eat a proper meal, thus reducing our need for quickity quick snacks?

While you ponder those queries, I will move on to my next point on the subject, What defines a snack food? Something sweet? Salty? Transportable? I think in order for eating on the go to be health supportive and also convenient, we need to change our thinking around what a snack food is. It doesn’t have to be a fruit wrapped in a peel or bullet shaped carrots. Invest in some reliable seal-able jars/containers, maybe a plastic bag for insurance and you are golden. Another thing to think about when dreaming up snack food ideas is to think about what you would take on a picnic. That is transportable yes? And even better, can likely be packaged in something you already own that doesn’t need to be thrown out after use.

You might also like to think about getting in the habit of carrying a spoon, fork and cloth napkin in your purse.

Here is a list of what I think are perfectly appropriate purse snacks (you just might need a healthy sized purse).

•Kale Chips (of course) – high in vitamins and minerals, low in calories

•Traditional Hummus and veggies and/or crackers. 250 ml mason jars are awesome for packing single servings of this.

•Veggie pestos like cilantro, kale, or basil with dips- good source of raw veggies and protein and can also be made in advance and frozen in single serving portions (ice cube trays and 250ml jars work well). Try Lemon Basil Pesto, Roasted Red Pepper Pesto, Parsley Pesto, Cilantro Pesto

•Half an avocado and sea salt, with a spoon. You carry a spoon for yogurt or pudding, why not an avocado? Great fats, protein and low carb will stabilize blood sugar and keep you fueled without weighing you down.

•Soup. Yes! Soup in the purse. Do it!!! A 500ml mason jar full. Room temperature pureed veggie soups are great afternoon snacks. Hydrating and nourishing. This is my go to soup

•Smoothies/Fresh Juices- these are no available in nearly every food court. Make it at home or order it and keep it in a jar or stainless steel container. Best snack ever. I know someone who keeps a Magic Bullet at work with a few essential smoothie ingredients so she always has something ready. Try Breakfast Smoothie, Green Mojito Smoothie, Green Pina Colada Smoothie

•Steamed veggies- no shame in green beans, broccoli, cauliflower, brussel’s sprouts etc as a snack. Steam them up, sprinkle on some salt and away you go. If you have the fork option, drizzle on a little omega 3 flax or hemp oil. No fork- just go straight up and eat with your fingers. You eat apples with your hands. Try Basic Brassicas

•Mixed nuts/seeds of course

•Whole grain crackers. These ones made with nuts will also be high in protein, fibre and healthy fats. Try these Walnut Crackers

•Coconut oil in hot water- like a tea. Coconut oil is a nutrient dense, short chain saturated fat. It helps stabilize blood sugar, is burned efficiently as fuel and so doesn’t become junk in the trunk.

•Healthy treats like Ultimate Healthy Cookie, Cranberry Pumpkin Seed Butter Cookies, Honey Seed Treats, Raw Superfood Power Balls, Chia Pumpkin Muffins

Meghan Telpner is a certified nutritionist and holistic lifestyle consultant with a private practice in downtown Toronto offering an array of nutritional and lifestyle services including group cooking classes to corporate programs and personal consultations. Well recognized in Toronto for her colourful presence, with her bicycle covered in flowers and a flag on the back boasting the phrase, “Feel Good? Feel Great!”, Meghan uses her humour and passion to inspires people to start living their healthy dreams while her enthusiasm, charisma, and dynamism are truly motivating. More at www.meghantelpner.com

Dining out is one of life’s absolute pleasures and privileges, especially in Toronto where more and more local, organic cuisine is peppering the culinary scene. Restaurants are a key part of our culture – think celebrations, business meetings and first dates and it’s crucial for us and our world to eat off of greener menus (and we are not simply referring to a leafy salad).

I find my own palate has changed as I stick to my own set of eating-values. I now want slow food (but sometimes when I’m out with all 3 kids, not too slow) and organic menus supporting local food providers. In fact, I’ll drive across the city for it (because there are but a few gems). I try to counteract the un-eco-ness of the travel in as many ways possible and hope that as we all demand more, there won’t be a “green restaurant” category, and it’ll be the standard because it just makes sense for all of us.

Sample and savour the following ways that you can easily dine al-eco and continue to adapt as many that are right for your unique palate.

1. Check Please! Before you make a reservation or choose where to dine, check out what the restaurant offers in terms of ingredients, menu items and eco-aspects – www.ourfaves.com is a great resource for Toronto. Ask if they use reusables, including cloth napkins and tablecloths. If you currently frequent establishments that use disposables (plastic cups for condiments and coleslaw?), suggest that they switch. Also, when you are seated, take a good look around and see if anything jumps out at you…do the kids have Styrofoam cups? Are they giving out paper, throwaway menus (in which case, share one)? Taking a moment or two to think ahead will most likely save some trash (and cash) in the long run and don’t think it’s unreasonable to ask – those raised eyebrows may get others to think your way also.

2. W(h)et Your Appetite. We are fortunate in Toronto to be able to drink “free” tap water. It used to be that one would be considered cheap when saying “just tap, please” rather than ordering a fancy (read: rip off) bottle of H20. Now, you’ll simply proclaim yourself an eco-hero. There are many restaurants that now offer their own filtered water i.e. Pizzeria Libretto. But, don’t let your glass be filled if you are not going to drink it…no sense wasting our precious resource. For every glass of water not served, you save even more, since it takes water to make water drinkable. When you refuse a glass (and explain why if you can), it might just get the restaurant and those sharing your table thinking about conserving also.

3. Don’t Suck. How many times have you seen drinks get served where the swizzle sticks and straws immediately get removed and put down on a plate or table? I’m disappointed if I forgot to remind the server to NOT use a straw. Even those compostable ones are a waste and take our precious resources to manufacture. If you really need a straw, buy reusable ones from the lifetime guaranteed, Strawesome collection.

4. Confucius Says: Re-Fuse. Did your dessert come in a little plastic wrapper? How about those wood sticks? Bring your own chopsticks (To-Go ware makes great sets in carrying cases) or refuse them and stick to eating with your fork (also an easy way to avoid sloppy chopstick technique from being noticed). Pass on the fortune cookie knowing that we’re all more fortunate that you did.

5. Skip that Joint. Jump the fast food line altogether, but if you must (why, oh why?) don’t take the ketchup and mustard packets, the disposable napkin (now you have to eat neatly), the straws and the outer bag that gets trashed immediately. Health concerns aside, eating at a fast food joint is one of the quickest ways to create unnecessary waste.

6. ‘Tis the Season - If you see fresh strawberries or asparagus on the menu in December, you can be sure they weren’t just picked in Ontario. Locally grown, organic foods are better for you and the planet, and arguably taste better. Everything has an impact, but give into your cravings – you are out after all, just choose the most sustainable option you can – lots of veggies trump red meat!

7. Kids are People Too. Why treat your kids differently? We all tell our kids that life isn’t fair, but a restaurant is one place your children should be treated as adults. Avoid those kids’ menus (read: crap). If they are too young to drink from a glass, bring your own from home and don’t take those plastic cups with lids! And then there are the crayons, why are they considered disposable? 12 Million Crayons are made each day in the USA which equals about 120,000 pounds of petroleum based product. Applause goes to Crazy Crayons in the USA who has been recycling unwanted crayons into new ones for over 16 years!

8. Stay out of the doghouse! Those doggie bags aren’t really a way to be thrifty…if you plan on taking something home, take your own reusable containers along with you. You’ll start a trend – trust me. Don’t over order food and your waistline and wallet will thank you because whether the packaging is Styrofoam (arghhh!) or is compostable, it’s still waste.

Now that you are full from these ideas, your new table manners should make you a little lighter and a lot healthier. I hope you’ll enjoy sitting down for your own “trash” talk with your friends and family. Bon Appetit.

Lisa Borden is an eco-advocate and mother of three, whose full-service marketing firm, Borden Communications + Design Inc., is a direct reflection of her commitment to better, more responsible living. She is a dedicated workaholic, admitting that it takes a lot of time and effort to change the world, especially in her non-preachy, fun, engaging and inspiring ways.