When you are on the go day in day out having the time to make healthy food can be difficult. Protein bars and shakes and meal replacement drinks become the ‘healthy’ alternative but soon enough the diet consists of these replacement items instead of eating real whole foods that are loaded with nutrition and fiber. Thanks to clever marketing we don’t see these shakes and bars as such a bad thing.
Some of these products are so dense and high in calories. Packed with ‘healthy’ things like nuts and dates...one bar has as many calories as a giant salad with some chicken but with loads more sugar.
Additionally, when you drink your meals it prevents your stomach from signalling to your brain that you have actually eaten thus being more inclined to snack. The process of chewing your food is very important since it prepares your stomach for digestion. Actual food that has bulk like fibrous salads takes longer eat via chewing and longer to digest so it keeps you feeling fuller for longer. What’s the use of having a small yet calorie-packed bar or a shake (most likely filled with additives anyway) to lose weight when you’ll be hungry again in an hour or so?
Don’t get sucked into the marketing mania and think that by consuming bars and drinks is healthy and the way to lose weight. It’s exactly the opposite. If you want to be healthy fill yourself up with loads of fresh raw whole foods such as fruits, vegetables that contain enzymes, fiber and phytochemicals. Eat protein from a whole source such as eggs and fish rather than whey or soy isolates that are made in a lab. Avoid the condensed ‘health’ bars that are loaded with calories even though they may be ‘naturally sweetened.’ None of them will keep you full for long.
Here are some snack suggestions that I enjoy every day. They fill me up and they are made with real, whole foods that give you the nutrients that your body needs for optimal health.
A shout out to one of the amazing sponsors at my SophiaFIT Weekend Retreat 2020 who will be providing the BEST nut butter on the planet at this camp. Specialising in a variety of pecan butters, these are healthy yet so decadent and rich and delicious that it’s like eating a dessert.
Here is a delicious recipe for my oat bliss balls. I use peanut butter but you can easily switch out the peanut butter for Sunday Provisions pecan butter or any nut butter you prefer.
We are know that feeling too well! You’ve smashed out your workout for the day, ate a nourishing, healthy breakfast and lunch but as soon as the clock strikes 3pm all you feel is something naughty like chocolate or chips! Hands up if this is you!
To help you beat the 3pm monster, here is a few snack ideas that you can either keep in your desk draw, your hand bag or at home in the cupboard! Just somewhere you can reach easily when those munchies hit!
Bliss Balls Bliss balls is definitely the go-to snack for all you sweet tooths as they will not only kick your cravings but will give that extra burst of energy for the afternoon. Just beware of store bought ones that they aren’t packed with added sugar and it’s all natural! Here is one of my favourite bliss ball recipes!
RAW SALTED CARAMEL BALLS Makes 18 Balls Ingredients: - 1 cup cashews - ½ cup dessicated coconut (without preservatives) - 1 scoop of quality protein powder of your choice (pea, rice or whey) - 15-16 Medjool dates - 1 tablespoon chia seeds - 1 tablespoon maple syrup or rice malt syrup - 2 tablespoons raw pepitas - 2 tablespoons water - Pinch of salt - Extra coconut for rolling
Instructions: 1. Blend cashews first in a food processor until in chunk-form 2. Add all other ingredients and blend until formed 3. Pour extra coconut into a bowl or on a plate 4. Roll mixture into small balls and coat in the bowl of desiccated coconut 5. Freeze to set and enjoy 6. These balls will last in your freezer for 2 weeks and are equally delicious if stored in the fridge, once set.
Hummus & Veggies You truly can’t go wrong with a bit of hummus and veggie sticks! Super simple to prepare and can easily be placed Tupperware container to keep at work or in your handbag for on the go!
Yogurt & Berries Natural yogurt or greek topped with berries is a perfect low-GI snack! Low-GI snacks are slowly digested and absorbed which provides more stable blood sugar levels and will help you maintain healthy energy levels! As well as the above benefits this delicious snack will also give you a hit of antioxidants and good bacteria plus it helps satisfy your sweet tooth!
Trail Mix Trail mixes are a super easy and healthy snack as it provides protein, healthy fats and fibre to keep you satisfied until dinner! This snack also contains zinc, magnesium, calcium and vitamin E!! You can create your trail mix with raw mixed nuts and seeds (think almonds, Brazil nuts, walnuts, sunflower and pepitas seeds, along with some dried fruit (such as goji berries, prunes, raisins or dates).
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