A Simple, Clean Snack That Checks A Lot of Boxes

Lately I’ve been loving this combo… White Mountain Bulgarian Yogurt, pumpkin seeds, raspberries, and raw unfiltered honey. Let’s deconstruct my snack. I’m going to walk you through each ingredient and why it matters. It’s a small bowl of real food that supports gut health, hormones, and energy.

White Mountain Bulgarian Yogurt

• Fermented 24 hours, creating billions of probiotics that support digestion, gut health, and hormone balance

• Made with only milk and live cultures, no additives, stabilizers, gums, or fillers which makes it purer and easier for your body to process

• The slow fermentation breaks down much of the lactose, making it gentler for those with mild dairy sensitivities

• Those live cultures help your body absorb nutrients from other foods and maintain a diverse microbiome

• Naturally thick, tangy, and full of clean protein

• It comes in a glass jar, which is unusual for yogurt and feels like a return to simplicity and quality

• I’ve bought it at Whole Foods, and I know it’s also sold at Sprouts

If you’re following Optavia: 2½ cups count as one Lean

Pumpkin Seeds

• Rich in magnesium, zinc, healthy fats, and plant protein that help with sleep, mood, and hormonal balance

• Contain fiber that supports steady digestion and helps you feel full

• Antioxidants help neutralize everyday oxidative stress

• Crunchy texture adds satisfaction

• Because they’re dense in nutrition, you don’t need much to get benefit

If you’re following Optavia: 1 tablespoon counts as one Healthy Fat

Raspberries

• Naturally sweet but low in sugar, adding brightness, color, and freshness

• One cup contains about 8 grams of fiber, and a small handful (around 10 berries, roughly one eighth to one quarter cup) provides a modest fraction of that, helping you move toward the 25 to 35 grams of fiber per day that Dr. Mary Claire Haver, a board-certified OB/GYN and menopause specialist, recommends for women in midlife

• Packed with antioxidants and polyphenols that support cell health and reduce inflammation

• Rich in vitamin C to help with collagen, immunity, and vitality

Even a handful adds meaningful nutrition without tipping into extra sugar.

Raw Unfiltered Honey

• Retains natural enzymes, bee pollen, propolis, and micronutrients often lost in processed honey, giving you antioxidant and antimicrobial support

• Offers stronger anti-inflammatory benefits and helps balance oxidative stress

• May act as a gentle prebiotic, helping the probiotics in yogurt thrive

• Has a more complex, floral flavor that enhances everything it touches

• Still sugar, so use intentionally; a small drizzle is plenty

• Often sold in glass jars, keeping it clean and pure

This honey doesn’t just sweeten. It nourishes, supports gut health, and complements the other ingredients on purpose.

Glass vs Plastic

Both the yogurt and honey come in glass jars, and that matters. Glass keeps what’s inside pure. Plastic, especially when heated, reused, or stored long term, can leach microscopic chemicals into your food.

In the Mel Robbins Podcast episode “#1 Longevity Doctor: 7 Toxic Products Destroying Your Health” (September 15, 2024), Dr. Eric Topol talks about microplastics and “forever chemicals” showing up inside organs, blood, and even brain tissue, and how reducing plastic contact with food is one of the simplest ways to protect ourselves.

We can’t see these toxins, but they quietly build up over time. Choosing glass is a small, intentional way to reduce that burden for your body and for the planet.

Real food. Clean ingredients. Intentional choices.