The
world belongs to those with the most energy.
-Alexis de Tocqueville
Snack Attack
There’s no denying that everyone, at one time
or another, has had a snack attack. Views on snacking differ. Some feel that
snacking is bad and that eating between meals leads to weight gain. Others
believe that eating many small meals and snacks throughout the day is healthy
for maintaining energy levels and optimal weight. If there were one way of
snacking that was right for everyone, we would all be doing it!
To alleviate snack attack guilt, try to
understand why you are snacking and what snacks work best for your body.
Perhaps you snack because your daily diet is missing nutrition, or because you
are eating too little at meals. You might be snacking to soothe jangled nerves
when you are emotional, or to entertain yourself when you are bored. Whatever your
reason, acknowledge it and start thinking about how to create a life that is
nourishing and truly satisfying.
Although snacks are no substitute for loving
your life, they can be great energy boosters. Many convenient snack foods are
highly processed and full of chemicals, additives, damaging fats and refined
sugars. When a snack attack hits you, try foods that are filling and
satisfying, but also nutritious. Here are some tips:
- Snack on things that don’t
come in a plastic wrapper or a box, like fresh fruit,
leftover vegetables or rice cakes with almond butter and fruit spread.
- Make your own signature trail mix, organic
hot chocolate made with almond milk sweetened with agave nectar, or blue
corn chips with hummus.
You can also try “upgrading”:
- If you are craving something crunchy,
upgrade from potato chips to raw carrots, apples or whole grain crackers.
- If you are craving a candy bar, upgrade to
a handful of nuts and dried fruit.
- Instead of a cup of coffee, upgrade to
green tea.
- Instead
of ice cream, upgrade to applesauce with cinnamon.
Upgraded snacks are high in nutrition and give
you a greater sense of satiety and satisfaction; you won’t feel physically or
psychologically deprived, and you’ll have plenty of energy to sustain your
activities for hours.
Snacking is enjoyable
and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty,
creamy or spicy. Dive in, be creative and enjoy your snack attack.
Food Focus: Fruit
A healthy lifestyle is the key to longevity, optimum weight,
abundant energy and balance. By using fruit to satisfy our taste for sweetness,
we can leave behind the use of chemical, processed and refined sweeteners.
Fruits are easy to digest, are cleansing and cooling and are great for those
who are overstressed and overheated from excessive mental strain or hot
climates. Fruits are filled with fiber and liver stimulants, which act as
natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as
opposed to imported fruits shipped from far-off places. This keeps you eating
in season, and more in harmony with your environment and climate.
Eating raw fruit in summer months is highly cooling, while baking
it in the winter months neutralizes the cooling effect. Fruit in the form of
juice is a great choice for cleansing the body, but be aware that juice rapidly
raises blood sugar levels, leading to an energy crash soon after. Frozen,
whole, puréed or juiced fruit can make great summertime cool-down treats. Try
frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in
iced tea!
Whether you are having fresh fruit for a light early morning
breakfast, a midday snack or evening treat, enjoy nature's sweetness and
whenever possible buy organic. Here are a few summer fruits and their health
benefits:
Apricots: Great for lung conditions and asthma; used to help
treat anemia due to their high copper and cobalt content.
Bananas: Help to lubricate the intestines, treat ulcers,
detoxify the body and manage sugar cravings; are rich in potassium (which helps
hypertension).
Cherries: Slightly warming in nature; increase overall body
energy, remedy arthritis and rheumatism and are rich in iron, which improves
the blood.
Grapefruits: Treat poor digestion, increase appetite during
pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
Papayas: Tone the stomach, act as digestive aid, moisten the
lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
Raspberries: Benefit the liver and kidneys, cleanse blood of
toxins, regulate menstrual cycles, treat anemia and can promote labor at
childbirth.
Recipe
of the Month: Fruit Nut Smoothie
Prep time: 5 minutes
Yield: 2 servings
Ingredients:
1 banana
1 cup soy or rice milk
1 cup berries
1 cup diced melon
1/2 cup almonds
2-4 ice cubes
Directions:
1. Mix in blender for 1-2
minutes and serve.
Note: You can add other ingredients
for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed
oil, spirulina powder or a scoop of protein powder.
Share with a Friend
It’s
such a pleasure to help those closest to us become happier and healthier.
Please feel free to share with friends, family members or colleagues who
might be interested and inspired by it.
I received my training from the
Institute for Integrative Nutrition, the
only school in the world that integrates over 100 of the latest nutrition
theories with coaching and business skills. I will help you shift
your behavior to develop lifelong healthy habits and
a deep understanding of your bio-individual needs. We'll work
together to create lasting changes to your health, energy, and well-being.
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