HEALTHY HINTS: Smart Snacking By Tina Uphoff, Grayhawk resident, Personal Trainer, Health Coach Yoga Teacher & Certified Yoga for Golfers Instructor If you want to curb your appetite between meals, below are some basic snacking guidelines, ideas and a couple of recipes. I have included additional options for having snacks ready when you are on the go. This will help ensure you are making healthy choices. Please reach out with questions or healthy snacking ideas to share: Cell: 612.720.3596, Email: tina@tinahealthcoach.com
Snack Guidelines
Snack Ideas
1. Choose high quality snack food. Include protein and/or a healthy fat in your snack choices to help curb your appetite. This will also help control a spike in blood sugar.
• Protein Shake or Smoothie Bowl
2. Plan ahead. Have snacks available and ready to go to increase your chance of making good food choices.
• Protein Bites (recipe below) • Spicy Chick Peas (recipe below) • Sliced apple with 1-2 TB nut butter (e.g., almond, cashew, macadamia, sunflower seed) • Hummus with cut vegetables
Items to Have Handy when Leaving the House (bring something even if you are not hungry when you leave) • Small bags of nuts • Apple to eat with nuts • Peeled hard boiled eggs (in small cooler) • Hummus with cut veggies (in small cooler)
3. Avoid processed foods. Vending machines are filled with unhealthy snack options that are high in sugar, sodium and unhealthy fats.
• Small handful of nuts
4. Portion control. Calories can add up quickly so it is important to consider how much you are eating while snacking.
• One or two hardboiled eggs
• Protein shake mix with shaker cup (can add almond or coconut milk to shaker in cooler & add shake mix when ready to drink)
• A small salad with lots of crunchy veggies and sunflower seeds w/olive oil & lemon juice
5. Drink plenty of water. Thirst can often be confused as being hungry. Be sure to drink at least 8 glasses of water per day.
• Tip: Always have water or something healthy to drink so thirst is not disguised as hunger
• Kale chips
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• Roasted pumpkin seeds • Small handful of mixed fresh olives
