How to Snack Like a Boss to Stay Energized and Focused All Day

How to Snack Like a Boss to Stay Energized and Focused All Day
October 4, 2017

How to Snack Like a Boss to Stay Energized and Focused All DayIf the thought of snaking on tasteless or cardboard snacks scares you and leaves you completely unsatisfied this blog’s for you.

I’m giving you my best fit-friendly snacks that aren’t just nutritious but also delicious!

What’s my criteria?

Snacks must be small, nutrient-dense, made out of whole unprocessed foods and preferably fiber containing, juicy and delicious.

1. Fruit!!!

Rather than depending on sugary food to satisfy those pesky cravings, I recommend adding fruit to your daily diet to satisfy your sweet tooth.

Hundreds of scientific peer reviewed studies show that those who eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (not be confused with fruit juice or sweetened dried fruit) also contain a fair amount of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”

Win-win!

Try a variety of fruit – my favorite are blueberries, blackberries and green apples  –  and pair that with a handful of nuts.

Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.

2. Nuts

It’s true – nuts contain calories and fat, but they will not sabotage your efforts if you eat small amounts.

I’m not talking about the flavored nuts such as honey roasted, smoked or flavored ones, of course. Those are either full of added sugars and questionable ingredients that will go against your health goals.

Studies show that people who eat raw, unsalted nuts tend to be healthier and leaner.

Plus, nuts contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of raw unsalted/unsweetened nuts into a small container and throw it in your purse or bag to fuel you up during the day.

3. Chia seeds

This is one of my personal favorites…

Chia is not only high in fiber (I mean HIGH in fiber), but it also contains protein and the right ratio of omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.

Can you see how awesome these tiny guys are?

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!

4. Baked Sweet Potato

I often crave sweet and creamy. I know, it was tough to find this combo and baked sweet potatoes did it for me and hundreds of happy clients.

Sweet vegetables in general soothe the internal organs of the body and energize the mind. And because many of these vegetables are root vegetables (think carrots, parsnips, beets), they are energetically grounding, which helps to balance out the spaciness people often feel after eating other kinds of sweet foods.

Adding in baked sweet potatoes helps to crowd out less healthy foods in the diet.

Tip: Just bake several sweet potatoes at a time. Once they are cooled wrap them in a paper towel and store in zip locks (so that you don’t have to carry a heavy snack bowl) Keep them in your fridge for a super-quick (sweet and creamy) snack!

5. Raw Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fiber and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?

Summary:

Stay away from expensive bars and potions that are not ideal for your health goals. Simpler is always better when it comes to keep your body energized and your mind ready to tackle the afternoon.

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.

Recipe (Vegetable Dip): HummusRecipe (Vegetable Dip): Hummus

Makes about 2 cups

1  can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini

1 garlic clove

2 tbsp sesame oil

2 tbsp lemon juice

1 dash salt

1 dash pepper

1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Serve & enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/

Facebook Comments
Please follow and like us:
Posted in Blog, Recipes by Amy