Magnificent snacks: Simple ways to IMPROVE your energy and mood
If you regularly indulge in a quick snack between meals, you have plenty of company. According to a recent National Health Nutrition Examination Survey, 90 percent of Americans acknowledge snacking between meals. But, from a health perspective, is this a good thing?
Generally speaking, what makes snacking a "good thing?" The simple answer is 'the choices you make.'
While highly-processed foods loaded with pro-inflammatory fats, refined sugars, and “empty calories” get the thumbs-down from natural health experts (and rightly so), healthy alternatives do exist.
Today, you are about to discover some delicious (and healthy) snacks that can boost your energy, soothe cravings and help to handle hunger pangs. Along the way, they can even help support your immune system and metabolic health.
Smart snacking begins with a winning combination of nutrients...
Most health experts agree there is nothing inherently "wrong" with eating between meals.
“Snacking is a good way to tame hunger if you’re going more than four to five hours between meals,” says nationally recognized nutrition expert Samantha Cassetty, M.S., R.D. The key, says Cassetty, is to create a nutritious “mini-meal” that combines three nutrients: protein, fiber, and healthy fats (such as those found in nuts, olive oil, avocados, and fish).
With that formula in mind, let’s look at three tempting examples.
Combine walnuts and pears for a satisfying snack
There’s something about the creamy richness of ripe pears and the buttery crunch of walnuts that makes this duo a true “dream team” of nutritious snacking. For one thing, pears are rich in potassium - which helps maintain healthy blood pressure - and pectin, a soluble fiber that has been found to improve gut health and immunity. And walnuts contribute beneficial omega-3 fatty acids, along with plant-based protein for quick energy.
Keep in mind, these foods should be organic to avoid unwanted chemicals.
For a variation, try combining sliced apples and almonds. Like pears, apples are packed with pectin - along with an anti-inflammatory flavonoid known as quercetin. Apples also deliver chlorogenic acid, an antioxidant compound that may help support a healthy weight.
As for almonds, these flavorful tree nuts are high in antioxidant vitamin E and magnesium, which can support healthy blood pressure, regulate blood sugar and encourage a calm, stable mood. Remember: the lion’s share of the fruits’ nutritional “goodies” is concentrated in the skin. For maximum benefit, wash apples and pears well but don’t peel them.
Try cinnamon-roasted chickpeas and raw yogurt for a quick energy boost
In this pleasing combo, the silky texture of raw yogurt pairs well with the zest and crunch of cinnamon-roasted chickpeas. On top of healthy fats and amino acids, raw yogurt is also a probiotic food that encourages the growth of beneficial bacteria and helps to balance the all-important gut microbiome.
Of course, if you don't want to eat dairy foods ... try raw sauerkraut for a great probiotic-rich snack.
This can not be emphasized enough: The scientific evidence clearly states the importance of a well-functioning microbiome in boosting immune system function; maintaining a positive mood; and helping regulate metabolism and weight.
With all nine essential amino acids, chickpeas offer up complete protein - making these tasty little morsels a wise addition to virtually any combination. And they couldn’t be much easier to prepare. Simply toss a cup of cooked chickpeas with a little olive oil, sprinkle with cinnamon, and roast on a cookie sheet at 400 degrees until browned (about 20 minutes).
For a change of pace, try seasoning with other piquant spices such as turmeric, ginger or chili powder.
Raw sunflower seeds and dried cranberries offer a delicious alternative to junk food snacks
Adding raw or roasted sunflower seeds to your favorite salad or as a snack (on its own) offers lots of easy-to-digest amino acids, healthy fats and fiber to your diet.
In addition, eating sunflower seeds can pump up your zinc intake, a mineral needed for immune system health.
Another healthy alternative is dried cranberries. This delicious berry is jam-packed with anthocyanins, a group of plant pigments with potent antioxidant and anti-inflammatory effects. This hearty snack can help fuel an effective workout - or serve as a quick pick-me-up in the case of an afternoon energy lag.
Natural health experts also suggest the following:
- For a "hearty snack:" Try smoked wild salmon with some sliced tomatoes
- Organic celery sticks with organic almond butter and raisins
- Organic carrots sticks with hummus
Bottom line: There is no shortage of healthy combinations - once you start looking.
If your snacking preference currently runs to candy bars, potato chips, and doughnuts, don’t despair. One day soon, you just might find yourself turning from way from junk food snacks to a much healthier (and delicious) alternative.
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