5 Healthy Snacks You Can Prepare at Home for Work

Fordham Institute Inc. • August 30, 2024

Maintaining a healthy diet can be challenging when you're constantly on the go, especially when you're at work. It’s all too easy to reach for sugary snacks or vending machine options that provide a quick energy boost but lack nutritional value. To help you stay on track with your health goals, here are five easy, nutritious snacks that you can prepare at home and take with you to work. These snacks are not only delicious but also packed with nutrients to keep you fueled throughout your busy day.

1. Homemade Trail Mix

Trail mix is a perfect snack that combines protein, healthy fats, and carbs to keep you satisfied and energized. Making your own trail mix allows you to control the ingredients and avoid added sugars and unhealthy fats found in many store-bought versions.

Ingredients:

  • Nuts (almonds, walnuts, cashews)
  • Seeds (pumpkin seeds, sunflower seeds)
  • Dried fruits (raisins, cranberries, apricots)
  • Dark chocolate chips or cacao nibs (for a touch of sweetness)
  • Whole grain cereal or granola

How to Prepare: Mix all the ingredients in a bowl and store in an airtight container or individual portion-sized bags for a convenient grab-and-go snack. Customize it to your taste preferences and nutritional needs.


2. Veggie Sticks with Hummus

Vegetables paired with hummus are a nutrient-dense snack that provides fiber, vitamins, and healthy fats. This combination is not only refreshing and satisfying but also easy to prepare.

Ingredients:

  • Fresh veggies (carrot sticks, cucumber slices, bell pepper strips, celery sticks)
  • Homemade or store-bought hummus

How to Prepare: Wash and cut the veggies into sticks or slices. Store them in a container or reusable bag. Pair with a small portion of hummus in a separate container. This snack is crunchy, tasty, and rich in essential nutrients.


3. Greek Yogurt Parfait

A Greek yogurt parfait is a delicious and protein-packed snack that’s perfect for satisfying your mid-day cravings. It’s easy to prepare and can be customized with your favorite fruits and toppings.

Ingredients:

  • Plain Greek yogurt
  • Fresh or frozen berries (blueberries, strawberries, raspberries)
  • Honey or maple syrup (optional, for a touch of sweetness)
  • Nuts or seeds (chia seeds, flax seeds, sliced almonds)
  • Granola

How to Prepare: Layer Greek yogurt, berries, and nuts or seeds in a small jar or container. Top with a drizzle of honey or maple syrup if you like a bit of sweetness, and add granola just before eating to keep it crunchy. This snack is rich in protein and antioxidants, perfect for a healthy pick-me-up.


4. Overnight Oats

Overnight oats are a great make-ahead snack that you can prepare the night before and grab on your way out the door. They are customizable and can be packed with nutrients to keep you full and focused.

Ingredients:

  • Rolled oats
  • Milk or a non-dairy alternative (almond milk, oat milk)
  • Chia seeds or flax seeds
  • Fruit (bananas, berries, apples)
  • Nut butter (peanut butter, almond butter)
  • Cinnamon or vanilla extract for extra flavor

How to Prepare: In a mason jar or container, combine oats, milk, chia seeds, and a dash of cinnamon or vanilla extract. Top with sliced fruit and a dollop of nut butter. Cover and refrigerate overnight. The oats will soften, and the flavors will meld together, creating a delicious, ready-to-eat snack.


5. Energy Bites

Energy bites are a perfect snack for a quick boost of energy. They are easy to make, don’t require any baking, and are packed with protein, fiber, and healthy fats.

Ingredients:

  • Rolled oats
  • Nut butter (peanut butter, almond butter)
  • Honey or maple syrup
  • Flax seeds or chia seeds
  • Mini chocolate chips or dried fruit
  • Unsweetened shredded coconut (optional)

How to Prepare: Mix all the ingredients in a bowl until well combined. Roll the mixture into small bite-sized balls and refrigerate until firm. Store them in an airtight container in the fridge, and you’ll have a convenient snack ready whenever you need it.


Preparing healthy snacks at home doesn’t have to be time-consuming or complicated. With these five easy and delicious options, you can ensure that you have nutritious snacks on hand to keep you energized and focused throughout your workday. By planning ahead and choosing wholesome ingredients, you can maintain your healthy eating habits and resist the temptation of unhealthy snacks. Try incorporating these snacks into your routine, and enjoy the benefits of eating well, even on the busiest of days!

Preparing for the Holiday Season: Managing Work, Family, and Self-Care

By Fordham Institute Inc. • October 29, 2025
As the year winds down, the holiday season brings warmth, celebration, and togetherness—but it can also bring stress, packed schedules, and extra responsibilities. For Home Health Aides (HHAs), Certified Nursing Assistants (CNAs), and students in training, balancing work, family, and self-care during this time takes planning and mindfulness. At Fordham Institute Inc., we remind our caregivers that the holidays don’t have to be about doing everything—they’re about finding balance, gratitude, and peace in the moments that matter most. 1. Plan Ahead for Work and Family The holidays often come with busier schedules at home and work. Check your work schedule early to plan family gatherings around it. Communicate with loved ones about your availability so expectations are clear. Set priorities —you don’t have to attend every event to make the season meaningful. A little organization now saves stress later. 2. Budget with Intention Gifts and celebrations can add financial pressure, especially during the holidays. Create a simple spending plan and stick to it. Thoughtful, low-cost gifts—like handwritten notes, homemade treats, or shared experiences—mean more than expensive ones. 3. Make Time for Yourself Between caring for clients, attending class, and helping family, it’s easy to forget about you. Try to carve out even a few minutes a day to recharge—read, listen to music, or simply rest. Self-care isn’t selfish; it’s necessary. 4. Keep Up Healthy Habits The holidays can disrupt your normal routine. Stay hydrated, get enough sleep, and balance festive meals with lighter, nourishing foods. Your energy and focus depend on how well you care for your body. 5. Focus on Gratitude Over Perfection The true spirit of the holidays is connection and appreciation—not perfection. Let go of trying to do everything “just right.” Instead, be present. Enjoy the laughter, the shared meals, and the quiet moments of rest. A Season to Care for Others—and Yourself As a caregiver, you give so much throughout the year. This season, remember to give some of that care back to yourself. With preparation, boundaries, and gratitude, you can create a holiday filled with balance and peace. ๏ปฟ ๐Ÿ“ž Ready to take the next step in your career? Call 718-480-1804 Because caring for others begins with caring for yourself—especially during the holidays ๐ŸŽ„๐Ÿ’›

The Little Things That Make You a Great Caregiver

By Fordham Institute Inc. • October 28, 2025
When people think of great caregivers, they often picture big achievements—certifications, long years of experience, or advanced skills. But in truth, what makes a truly great Home Health Aide (HHA) or Certified Nursing Assistant (CNA) often comes down to the little things—the quiet moments, the consistent kindness, and the everyday actions that show heart. At Fordham Institute Inc., we see these small acts every day in our students and graduates. They’re proof that greatness in caregiving isn’t about doing everything—it’s about caring deeply in everything you do. 1. Your Smile Makes a Difference A warm smile can instantly make clients feel safe and comfortable. It communicates care before a word is spoken. Even on challenging days, your kindness creates an atmosphere of trust and peace. 2. You Listen with Empathy True listening means more than hearing words—it’s understanding feelings. Whether a client is sharing a story, a worry, or a memory, your patience and attention help them feel valued and respected. 3. You Bring Calm to the Day Caregiving requires patience, and the calm energy you bring helps everyone around you feel more at ease. Staying composed through challenges shows strength, maturity, and compassion. 4. You Notice the Details It’s the small details—adjusting a blanket, remembering a favorite snack, or noticing when someone seems quiet—that show how attentive and thoughtful you are. These moments make clients feel seen and cared for. 5. You Keep Showing Up Even when you’re tired or stretched thin, you keep going. That dedication, reliability, and sense of responsibility are what make you stand out. Consistency is one of the greatest gifts a caregiver can give. It’s the Little Things That Add Up Being a great caregiver isn’t about perfection—it’s about presence. Every small act of compassion adds up to something powerful: trust, comfort, and healing. ๏ปฟ ๐Ÿ“ž Want to begin your own caregiving journey? Call 718-480-1804 Because greatness isn’t built in a moment—it’s built in the little things you do every day ๐ŸŒธ

How to Stay Focused When You’re Feeling Overwhelmed

By Fordham Institute Inc. • October 27, 2025
Everyone feels overwhelmed sometimes—especially caregivers and students juggling long days, changing schedules, and constant responsibility. Between caring for others, attending classes, and managing personal life, it can feel like your to-do list never ends. At Fordham Institute Inc., we understand that even the most dedicated Home Health Aides (HHAs) and Certified Nursing Assistants (CNAs) have moments where staying focused feels difficult. The good news? Focus isn’t about doing everything—it’s about learning how to manage your energy, not just your time. Here are some simple, effective ways to stay centered when life feels heavy. 1. Take One Thing at a Time When your mind is racing, stop and focus on just one task. Instead of looking at the entire list, pick the next best step—like finishing a form, reading one chapter, or organizing your materials. Every completed step brings relief and momentum. 2. Breathe Before You Begin Before diving into a task, pause for a few deep breaths. Breathing helps calm your body’s stress response and clears your thoughts. Try this: inhale for 4 seconds, hold for 2, and exhale for 6. Repeat a few times—you’ll notice your focus sharpening. 3. Write It Down When everything feels like “too much,” get it out of your head and onto paper. Write down your tasks, then organize them by importance. Seeing things clearly makes them easier to manage and prevents mental overload. 4. Take Short Breaks Overworking can make your mind wander. Step away for five minutes—stretch, drink water, or get fresh air. Breaks refresh your concentration and prevent burnout. 5. Speak Kindly to Yourself Self-talk matters. Instead of saying, “I can’t handle this,” try, “I’m doing my best right now.” You don’t have to be perfect—you just have to keep going. Encouraging words build resilience and focus. 6. Ask for Support If you’re struggling, reach out to an instructor, coworker, or friend. Sometimes, a quick chat or small bit of advice can help you see things more clearly. Remember—you’re not alone. You’re Doing Better Than You Think Feeling overwhelmed doesn’t mean you’re failing—it means you’re caring deeply and doing a lot. Take things one day at a time, focus on what’s in front of you, and trust that you’re moving forward, even when it feels slow. ๐Ÿ“ž Need a fresh start? Call 718-480-1804 Because even on your busiest days, staying focused starts with believing in yourself๐ŸŒผ