I build chocolate (1 1/2 oz. extra dark!)into every day. I have to or I'd go "mad." Well, it's the same for me and snacks. I'll rummage around the kitchen eating every snacky thing in sight if I don't have a well thought out one ready and waiting.

Portion control and wise snack choices are the keys to a good Snack Mix.

For me a mid-afternoon snack is inevitable, so I try to choose things I love that make good nutritional sense. The choices at the health food store are overwhelming, but I've gotten it down to a few staple ingredients and then vary from there.

I start with almonds. I confess that having them raw doesn't really do it for me. I love roasted nuts!!! So I mix raw and Tamari roasted almonds into my mix. I do the same for pumpkin seeds. That way the beneficial oils are not all gone and in the roasted, the tamari pretty much doubles the protein value. I do like the sweetness of raw cashews, and when I include peanuts they're dry roasted, no salt.

I add wasabi peas for spiciness. Dried cranberries for tartness and a small amount of extra dark chocolate chips for sweetness - both are also good antioxidents.

The single most important part of enjoying my snack mix - no guilt, is my vintage nut dish. Filled to the brim, it holds 1/4 cup - I resist the urge to dump the whole thing in my palm and finish it in 4 bites. I take the time to remember to savor every fiber, protein, antioxident-packed, delicious morsel.