Recently, one of  my clients turned me on to PB2, made with premium quality peanuts that are slow-roasted  and pressed to remove significant amounts of fat normally found in peanut butter. It is all natural with no artificial sweeteners or preservatives. Two tablespoons of traditional peanut butter contains about 180 calories, while two tablespoons (approximately 12 grams) of PB2 powder contains just 53 calories. PB2 is a powdered peanut butter that can be reconstituted with water or any liquid of your choice, or put directly into a smoothie or oatmeal.  Just when I thought it couldn’t get any better they came out with a chocolate flavor! 

For more information or recipe ideas check out: http://www.bellplantation.com/recipes

The best way to make sure that what you’re eating is good for you is to make it (or bring it) yourself.   Solid foods like nuts, fruits, energy bars and bite-sized veggies will clear security easily.

I shopped at Trader Joes to pick up food for my five hour plane ride.

Lunch before I go: Super Spinach Salad with sliced grilled chicken and pineapple for dessert.

• This salad is high in carbohydrates due mostly to the dried cranberries (which I take out) but the chickpeas and quinoa provide you with protein AND carbs.   Adding chicken is optional
• The included dressing is high in sugar so I prefer lemon juice (you can add some salt and pepper to taste)

Snack and dinner for the plane: Artichoke and Hearts of Palm salad (no dressing) with low sodium turkey breast, apples, baby carrots and a few unsalted raw almonds and cashews.

• This salad does not have a lot of protein so I like to add my own (chicken or low sodium turkey)
• I will pick up a big bottle of water once I make my way through security.

The key to healthy eating on the plane is preparation. Not only does the food that you bring taste great, it’s good for you and it is guaranteed to save you money.

Here are a few tips for the winter months:

Dry Rough Skin- Start adding swiss chard into your diet, eggs with yolks both contain biotin which promotes production of fatty acids; a must for smooth skin.  Hugos is one my favorite brunch spots in Los Angeles and you can find both these ingredients in any of their delicious entrees.

Cold Weather Acne and Flaky Skin- Have at least 3.5 ounces of cold water fish weekly. Some great sources are salmon, anchovies, and halibut which all contain EPA a soothing omega3 fatty acid.  Stop by any Fish Grill in LA for their simply prepared grilled fishes.

Energy- Dark, cold holiday shopping can snapped all our energy.  So try spot treating with some gum. It enhances blood flow to your brain, perking it up almost like caffeine without the crash. For maximum effect try using minty flavors.  For a longer sustained effect eat a balanced breakfast with around 500 calories combining lean protein and high fiber carbohydrates. These gum flavors will definitely keep you happy and occupied;  Mint Chocolate Chip is my favorite:

Low immunity- Eat 75 milligrams of Vitamin C a day.  Check out your local  Whole Foods for fresh  papaya, red bell peppers, oranges, brussel  sprouts all stimulate the growth and activity of infection fighting white blood cells.

I get asked all the time whether energy bars are a good substitute for meals or snacks.  No bars of any kind can replace a balanced healthy meal, however there are a few brands that satisfy hunger pangs and aren’t loaded up with sugars or additives.   These days, with so many options to choose from,  it can be confusing to pick a bar that’s right for you.

All calories provide “energy,” so literally anything can be called an “energy bar.”
 The best time to consider an energy bar is when, for one reason or another, a real meal isn’t likely to happen, and you don’t want to go without eating something.  As there are literally hundreds of energy bars on the market, I wanted to highlight two of my favorite brands.

thinkThin Protein

With 12 (mostly) tasty flavors – all containing 230 calories or less, 0g  of sugar, 20g of protein and 3g of saturated fat – thinkThin Protein Bars provide a (relatively) healthy way to cure sugar cravings and get a ton of protein before, during or after a workout. These are my go-to bars when I know I won’t be sitting down to a proper meal for awhile.

Favorites: Creamy Peanut Butter, Chocolate Espresso and Cookies & Crème.

Luna Bars 

Each 1.6 oz (45g) LUNA  bars have around 170-190 calories with 12g protein and 3g fiber, along with essential nutrients women need.   High in calcium and folic acid, and a good source of vitamin D, iron, fiber and antioxidants (vitamins A, C and E), Luna bars have 6-9g fat and 13-15g sugar depending on the flavor.  With nearly 20 flavors – including their Protein line – you will easily find one (or two) to your liking.

Favorites: S’mores, Nutz Over Chocolate and Chocolate Dipped Coconut – Can you tell I like chocolate?