OT - Tone-Up Tuesday
Did you know that when you go longer than four to five hours without eating, the body’s energy levels can crash significantly? 3pm is the most popular time that your energy tank falls close to empty. Too many of us reach for more coffee or one of those awful energy drinks.
Since caffeine has no effect on me, I have a terrible tendency to reach for sugar. Bad! This is why Aniki has a big arse! On a good day, I grab a protein shake – Atkins or Core Power (always best when vcold).
Good fuel does NOT come from carbs or the candy dish. Eating carbs/sugar is a recipe for spike and crash. But since fat and protein slow the rate at which carbs are absorbed by the body, adding them to the mix will lead to a steadier lift in blood sugar levels. In other words: a smoother, crash-free lift in energy.
Here’s a list of portable energy-boosting snacks.
When you toss mixed nuts together with dried fruit (and even bits of dark chocolate), you’ve got an easy-to-tote, tasty snack!
Apple or Banana with Peanut Butter
You can buy nut butters in single-serve squeeze pouches (or fill a baggie and make your own squeeze pouch). Grab your fruit of choice and go!
Air-pop some kernels and use a light hand with the toppings to keep the calorie count down. One teaspoon or olive or coconut oil for 2 cups of popcorn. Garlic powder, chili powder, cinnamon…
Most cheese has 6 to 7 grams of protein per ounce. Gruyere is king with 8.5 grams. Spear cubes of cheese and cherry tomatoes or grapes on a wooden skewer and store them in a plastic container. Grab one for the road!
Ants on a Log
It’s an old childhood favorite, but there’s no reason we adults can’t enjoy it, too! Traditional is peanut butter spread inside of a celery stick with a few raisins on top. Why stop there? Try almond butter with dried cranberries or cashew butter with dried cherries.
Veggies and Hummus
Thanks to single-serving cups, hummus can go anywhere! Fill a baggie with a mix of carrots sticks, sliced bell pepper, or jicama.
Spicy Roasted Chickpeas
Spice up your life with this oh-so-easy recipe! Rinse and drank chickpeas and season with olive oil, salt, and cayenne pepper, and throw them in a 450 degree oven for about 15 minutes.
An oldie, but still a goodie! Eggs pack plenty of protein as well as vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, B12, and B6.
Cheese and Whole-Grain Crackers
For an easy, portion-controlled snack, slice up a mini Babybel cheese round and serve the wedges on top of whole-grain crackers.
It’s not just for breakfast! Bag up a serving of a high-fiber brand such as Fiber One or Total.
Sweet and fiber-ful, berries of any type are amazing on their own or combined with nuts.
Almonds or Walnuts
These salty morsels make a wonderful snack. They’re packed with good fats, which help you stay full; fiber, and nutrients like selenium, vitamin E, and omega-3s. Warning! It’s easy to overeat nuts. An empty Altoids tin holds the perfect serving size (about 1 ounce).
What's your favorite healthy snack?