Let’s Talk About Snacks, Baby!

They have the power to provide more vitamins, minerals, and antioxidants into your diet. They can give you a little extra umph in the middle of the day or offer a boost before or after a workout. How can we make the most of what we’re putting into our bodies? When it comes to snacking, sometimes it’s hard to know when to eat or even what to eat. Life gets busy, but fueling your body doesn’t have to be complicated. If you need tips on fueling your day, we’ve got your back. 😉

• Listen to your body. If you feel hungry, EAT. 

This one is my favorite. There’s a big focus placed on eating 3 meals a day with snacks in between. You’ve learned it. I’ve learned it. It’s the traditional way to do things. But, here’s the thing, everyone’s body is different. Everyone fuels in different ways. Maybe some days you eat breakfast and an hour later your stomach is growling. Hunger cues are a result of the endocrine system and the digestive system interacting with the brain, saying we’re not satisfied here. Don’t ignore hunger cues: tired, cranky, lack of concentration, empty belly. It’s your body telling you that it needs something.

• Use snacks as a way to fill up on nutrients.

Rather than viewing snack time as an “in between” time where you can splurge or just grab what’s easily accessible or convenient, think of it as a supplement. What can you eat that will fuel your body in the best way? If you didn’t have a veggie with your breakfast, have one for a snack. Grab some baby carrots, snap peas, baby bell peppers and dip them in your favorite flavor of hummus. Make a piece of avocado toast.

Snacking Side Notes:

• I’m not here to tell you that you need to cut out meat, gluten, dairy, or complex starchy carbs.
• Be mindful of eliminating food groups from your diet. Educate yourself using reliable sources. It might work for someone else, but that doesn’t necessarily mean it will work for you. 
• No matter what you’re consuming, eat local and seasonal when you can. You can find tips about that here: https://www.thepilatesbarrestudio.com/3-reasons-to-eat-seasonally/
• Limit your intake of processed foods. 
• Be aware of sugar content if you’re having yogurt, granola, granola bars, smoothies, etc. When it comes to those things, I try to keep the sugar under 6g per item.
• Oh, Nuts! Take a look at the serving size of your nuts and make sure you’re buying them raw. When they’re roasted, there’s usually oil added. 

As I mentioned before, listen to your body. It will tell you exactly what you need to know.

• Use your meals as a guide for your snack choice. 

Reference what you’ve eaten in your previous meal that day and have an idea of what you might eat for your next meal. Think big picture. For all of my fellow one-step-at-a-time, detail-focused friends out there, I know this might be challenging at first. Whenever I eat breakfast in the morning, I create a mental picture of what I might eat for the whole day. It doesn’t have to be specific or exact. Just a rough draft. 

Example:

Breakfast: Oatmeal with granola, cinnamon, peanut butter, flax seeds, and blueberries

Lunch: Black bean burrito with salsa and avocado

Dinner: Spinach and Kale salad with golden beets, tomatoes, mushrooms, peppers, quinoa, and pumpkin seeds

Snacks:

• Because I didn’t have a veggie for breakfast, I could make a green smoothie with spinach, kale, avocado, etc.
• Maybe I took a barre class or did yoga in the morning, so I’d have a boiled egg to increase my protein + half a grapefruit.
• If I’m on the go, I might grab some sort of bar or a few power bites to keep me full.

Here are a few extra snack ideas: 

– Peanut Butter + Apple/Banana

– Hummus + Snap Peas

– Hummus + Carrots 

– Celery + Peanut Butter

– Power Bites (See video posted for one of our favorite recipes at the Pilates Barre Studio)

– Nuts(almonds, cashews, walnuts, pecans, etc.) + Grapes

-Half an Avocado on Toast, garnish with Tomatoes, Turmeric Powder, Orange Slices, etc. 

-Boiled Egg + Fruit of Choice

-Rice Cake + Peanut Butter/Almond Butter/Cashew Butter

-Yogurt (regular/almond/cashew/oat) + Granola 

-Tortilla Chips + Guacamole or Salsa 

Stay Healthy and Happy. 

Harley

Interested in reading more of my work? Head over to my website:

http://www.allthosehwords.com/blog/