Smart & Healthy Snacking

-
Are your energy levels low mid-afternoon? Do you find yourself reaching for coffee or caffeinated soda just to keep you going? If so, this could be a sign that you need to eat more frequently during the day. Ideally, you should be eating a little something every three hours or so in order to keep you full and satisfied, to prevent cravings, and to keep your metabolism going throughout the day.

Not feeling hungry or ready to have a snack in between meals? Your body is most likely conditioned and used to going long periods of time without eating. This happens after years of skipping meals such as breakfast or snacks, which, over time, slows your metabolism to prevent your body from burning calories too quickly. If this didn't happen, you'd find yourself hungry all day long.

How do you get your metabolism functioning for you again? Begin with small snacks in between your meals. This may take some effort at first - especially if you're not feeling all that hungry - but over time, you should begin to notice being ready to eat after just a few short hours. Read on to learn what kinds of snacks to have on hand to keep your energy levels high.

Most everyone loves a good snack, but what defines "good" or "healthy"? What you reach for at snack time can make a big difference in your energy levels, weight, and overall health. Choosing the wrong snack can leave you feeling dragged down and even more tired. Choose wisely, however, and you'll get the boost and satisfaction you need.

Before your next snack break, think twice about what you're about to eat and remember the following information when you're cravings are at their highest:

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a healthy boost of energy. Snacks eaten mid-day should contain healthy fats and a lean source of protein to give you energy and to sustain these levels throughout the rest of the day.

Here are a few great options when you need an energy-boosting snack - and no, the answer is not coffee or caffeinated soda!
  • A small apple or sliced banana with a tablespoon of natural peanut butter or almond butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the nut butter provides the protein and fiber needed for long-lasting energy.
  • A quarter cup of unsalted nuts and unsweetened dried fruit. Add a 1/2 cup of air-popped popcorn for an additional fiber boost! This slow-burning mixture provides protein, healthy fats (you heard right - fats aren't always bad!), and plenty of fiber, all wrapped up in a delicious package. Just be careful with your portions. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
  • One tablespoon hummus spread on four whole-grain crackers. Add a small slice of 50% light Cabot cheese for an additional protein boost. Hummus is made from garbanzo beans, which is a great energy booster and is also full of fiber. The whole-grain crackers are made from complex carbohydrates, which hep to fill you up without dragging you down. Be sure to choose crackers that do not contain partially hydrogenated oils and go easy on the cheese.
Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. This is perhaps one of the worst things they can do, as snacks keep you full and satisfied between meals. If dinner time arrives and you're exceptionally hungry, it's way too easy to overeat. Eating several small snacks throughout the day will keep your hunger in check. Keep in mind, however, that you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV or not paying attention to what you're eating such as at your desk at work. Practice mindful eating by asking yourself whether or not your hungry. If you're not hungry, do your best to keep yourself busy in an effort in keeping your mind off of food.

The key is to choose snacks that are in line with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks, which include lots of fruits and vegetables and lean protein sources such as low or non-fat Greek yogurt or nitrite-free deli meat. If you need to gain weight or if you're physically fit and need to replenish energy after a strenuous workout, go for higher calorie, nutritious snacks, such as unsalted nuts or natural nut butter with fruits, vegetables and whole grains.

Trying to be mindful of your carbohydrate intake? Enjoy these healthy and low-carbohydrate snack ideas: cut-up vegetables with hummus or Greek yogurt dip; low or non-fat Greek yogurt; low-fat cottage cheese; half of an avocado; or a few nitrite-free deli meat slices.

Snacks for Healthy Living
Snacks during your day can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won't be tempted to stop at the vending machine at work or the nearest food chain at lunch or on your way home.

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, be sure to include a lean protein source in your snacks. If you're eating a steak for dinner, munch on some sliced fruit and/or cut-up veggies for an afternoon fill up.

Snacks full of goodness for your body include hard boiled eggs or egg salad made with non-fat Greek yogurt for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned low-sodium tuna or a handful of unsalted almonds. For the ultimate convenience and health, keep healthy protein bars and fiber-rich snacks handy. On occasion, enjoy an antioxidant-rich treat of dark chocolate.

If you want and need these reminders daily, weekly and/or year-round, visit our VT Wellness blog and Facebook page for health and wellness tips. Feel free to contact us any time with questions as well!

Healthy wishes,
Maura, Marilyn, Jessica and Alissa
Your Vermont State Employees' Wellness Team

Comments

Post a Comment

Popular posts from this blog

Developing a Workout Routine

-
Image
Developing a routine when working out is important for achieving fitness goals and protecting your body from injury. Below are some tips and tools on developing the perfect workout routine. Use these tips to customize a workout routine that works for you! Tip 1: Consistency Building a strong fitness routine does not happen overnight. You must develop a process and work at it regularly. Decide how many days you are going to work out each week and commit to fitting it into your schedule. Tip 2: Recover Your muscles need time to recover to completely benefit from your physical efforts. When creating your routine, make sure there are days for rest! You do not have to remain completely inactive on recovery days. Long walks, light yoga and casual swimming are all things that get your body moving while still allowing time for your muscles to recoup. Tip 3: Variety Consistency is important when you are thinking about duration and frequency of exercise. Variety is import...
Read more

The "Unhealthy" Fruit

-
Image
We all know that a healthy diet consists of plenty of fruits and vegetables. You may not be aware, however, that choosing just any "fruit" may not be the best way to meet your fruit quota for the day. Below is a list of foods that you may want to limit or avoid: Fruity, sweet cereals. Fruity, colorful cereals that leave your milk pink, orange or blue are definitely void of nutrition. But what about the cereals that contain dried fruit? Sure, they may taste good, but most are also filled with added sugars and unneeded calories - even if they supposedly have real fruit flavors. Begin weaning yourself from the "fruity" cereals by chopping some real, fresh fruit into a bowl of healthy, non sugar-containing, cereal. Fruity Desserts. Strawberry ice cream. Raspberry cheesecake. Cherry Pie. Yum! We know they have fruit in the name, but it doesn't mean they're healthy for us. Opt for healthy fruit-based desserts such as fruit parfaits and fruit sorbet. If you mu...
Read more

Welcoa Well Balanced: How to Protect and Maintain Eye Health

-
Image
When it comes to eye health many adults mistakenly believe that as long as nothing is bothering their eyes, there’s no need to get them checked out. However, getting regular eye exams is very important, even if you think your vision is fine. Eye exams allow an eye care professional to monitor your eyes for common vision problems and signs of disease. There aren’t early warning signs for the most common eye diseases, so by identifying diseases early, you have the best treatment options and the best chance of preserving good vision. If you haven’t had an eye exam in more than a year or at all, schedule one now. A comprehensive exam will often include eye dilation. After checking your vision sharpness, your doctor will place drops in your eyes to dilate (widen) the dark center of your eyes, called the pupil. This allows more light into your eyes, just like opening a door lets light into a dark room. The doctor can then examine the inside of your eyes. Your eye doctor will tal...
Read more

Support Your Body, Mind, and Spirit this Season

-
Image
To balance out the dark, cold, windy, and dry qualities of winter, here are some tips to keep your body, mind, and spirit thriving: Move every day in a way that you enjoy; walk outside and get some winter sun, try yoga at home, swim at the local indoor pool, cycle, etc. Cook seasonal vegetables, make soups and stews, eat a warm breakfast like oats, and incorporate healthy oils like olive oil or ghee into your meals. Keep warm colors around you to combat the winter "blues". Orange, gold, deep reds, encourage a cozy feeling. Cover up with a hat and scarf not only keeps you warm but also provides a sense of safety and calm when it's cold and windy. Head to bed a little earlier and/or wake up a little later when the sun is rising if possible. Get extra rest and sleep as the environment is darker. Go within and practice meditation. Winter can be a good time to reflect on yourself. Try something new! Get creative and pick up a new hobby, book, puzzle, something that excites you...
Read more

How to Build a Low Cost Home Gym

-
Image
So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like...
Read more

Stay on Top of Your Holiday Spending

-
Image
Spending money in a way that feels good means aligning your purchases with your values and priorities while staying within a budget. This approach lets you enjoy the holidays without the stress of debt or overspending. Choosing thoughtful, meaningful gifts, setting limits on each purchase, and focusing on experiences over material items can create a fulfilling holiday season without financial strain. Spend intentionally so that you feel good about what you buy, know that it's within your means, and brings joy to you and those you care about. Here are some ideas for staying on top of your holiday spending: Set a budget and track spending: Decide on a total holiday budget, covering gifts, food, decorations, and any travel expenses. Break down the budget for each category, then track each purchase to stay within your limits. Give personalized, low-cost gifts: Consider giving thoughtful personalized gifts that don't cost much, like handmade items, or baked goods. Meaningful gifts ...
Read more

Last call to log your points!

-
Image
  For all our friends participating in the Wellness Incentive Program through Virgin Pulse , we wanted to remind you that this quarter is short! All points must be logged by 12/1.  This quarter is short to allow time to pay out incentives during the calendar year.  During the month of December, you won't earn points. If you do choose to log activities because that is best for you that is fine, but we want to be sure you understand that this won't be working toward an incentive.  If you have any questions, please reach out to the Wellness team at dhr.livewellvermont@vermont.gov. 
Read more