Healthy Hints

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

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. 2.Plan ahead. Have snacks available and ready to go to increase your chance of making good food choices. 3.Avoid processed foods. Vending machines are filled with unhealthy snack options that are high in sugar, sodium and unhealthy fats. 4.Portion control. Calories can add up quickly so it is important to consider how much you are eating while snacking. 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.

Snack Ideas

• Protein Shake or Smoothie Bowl • 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 • Small handful of nuts • Roasted pumpkin seeds • Small handful of mixed fresh olives • One or two hardboiled eggs • A small salad with lots of crunchy veggies and sunflower seeds w/olive oil & lemon juice • Kale chips

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) • Protein shake mix with shaker cup (can add almond or coconut milk to shaker in cooler & add shake mix when ready to drink) • Tip: Always have water or something healthy to drink so thirst is not disguised as hunger

Protein Bites

These Protein Bites are great for a quick snack or healthier dessert option and go well with coffee. They also provide extra energy before a run or workout. They freeze very well and are great to have on-hand.

Ingredients

Dry Ingredients • 1 1/2 cups gluten-free oatmeal • 1/4 cup organic cacao nibs • 4 scoops (1 cup) Protein Powder Wet Ingredients • 1 1/2 - 1 3/4 cups of nut butter (e.g., almond, cashew) • 1-2 tablespoons organic, raw honey

Instructions

1. Mix all dry ingredients together 2. Mix in wet ingredients (nut butter and honey) in with the dry ingredients; be sure to include the full amount of the wet ingredients or it will not mix well 3. Mix the dry and wet ingredients thoroughly 4. Roll into 1 ½ inch balls and refrigerate or freeze 5. If there were dry ingredients that did not mix in, save and use in your next smoothie.

Servings: Makes approximately 24 bites

Spicy Chick Peas

These are a healthy, flavorful snack that is very easy to make.

Ingredients

• 2 (14-oz) cans chickpeas/garbanzo beans • 2 TB olive oil • 1 tsp smoked or regular paprika • Pinch cayenne pepper • 1 tsp sea salt

Instructions

1. Mix all dry ingredients together 2. Preheat oven to 400 degrees. 3. In a large bowl, whisk together the olive oil, paprika, cayenne and sea salt. 4. Rinse and drain chickpeas. Dry well by putting them in a clean kitchen towel and rolling them around, then dump the chickpeas into the bowl with the oil and spices. 5. Spread chickpeas in a single layer on a baking sheet and bake for 30-35 minutes or until golden brown and crispy. Halfway through baking, shake the tray to toss the chickpeas. 6. Remove from oven and let cool. Store in an airtight container on the counter for up to 3 days.