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Mindful Snacking

There’s a phrase people like to say, “healthy snacking”. This phrase can be interpreted in many different ways, positive and negative. In this case, we’re going to use the phrase “mindful snacking”, for a variety of different reasons. Snacking is something most of us do throughout our days, so lets be intentional about what we decide to put in our bodies and when! 


The time of day in which an individual eats certain types of snacks, is dependent on their personal activity levels throughout the day. For someone that exercises in the morning, they might be more hungry for the dense meals and snacks earlier in the day (ie. breakfast, mid morning snack, and lunch), and then they eat smaller meals and snacks later in the day (ie. mid afternoon snack and dinner). If someone exercises later in the day, they might do the opposite and be sure to replenish carbs later on to support that activity. 


According to Lisa Baertlein et al, “Blood sugar dips three to five hours after you eat. Eating small, frequent snacks keeps your metabolism revved up and helps normalize blood sugar. Hunger can throw your body into famine mode, which slows metabolism and makes it easier to pack on the pounds.”


Here are some snack ideas for you to choose from throughout your day: 

  • Celery and nut butter 

  • Apples and nut butter 

  • Cucumbers and hummus 

  • Carrot sticks with hummus

  • Mixed nuts (walnuts, almonds, cashews) 

  • Yogurt (fruit optional) 

  • Fruit and vegetable smoothie 

  • Red bell pepper and guacamole 

  • Chia seed pudding 

  • Jerky 

  • Protein shake

  • Edamame 

  • Cottage cheese and fruit/veggie

  • Oatmeal bar

Whatever you decide to snack on, enjoy it! Drink water and get some type of movement in each day. 




References 


Baertlein, Lisa, et al. “Healthy Snacking Benefits.” EverydayHealth.com, 2 Feb. 2016, www.everydayhealth.com/diet-nutrition/meal-planning/healthy-snacking-benefits.aspx.


“Summit Medical Group Web Site.” Meal Timing and Frequency of Meals and Snacks for Optimal Health | Summit Medical Group, www.summitmedicalgroup.com/news/nutrition/meal-timing-and-frequency-meals-and-snacks-optimal-health/.

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