Benefits of Snacking
Working with some incredible high performers, who above all else take their success very seriously but are seemingly frustrated with a few aspects of their health. These are:
Not seeing a definite change in their body composition (i.e., changes in body shape even after attempting excessive amounts of exercise and or ‘dieting’ before starting specialized sessions).
Running out of steam in the afternoons.
Sound familiar?
Enter 'Power Snacking'. This term refers to choosing the best snacks to fuel your body so that you can perform at your best. Snacks that combine complex carbohydrates, proteins, and fats. Foods that you don’t have to over-think, that give you energy, and fuel you efficiently.
Choosing nutrient-dense snack substitutes is a great way to improve your overall nutrition and support a healthy lifestyle.
Why?
Because nutrient-dense means they are packed with vitamins, minerals, antioxidants, and fibre for longer-term health. As opposed to energy-dense foods which are also referred to as 'empty calorie' food e.g. processed cereal, fast-food, foods high in saturated fats and sugar, alcohol etc. These foods are may taste great initially (perhaps even fulling an emotional void?), but are damaging to your health in the long run.
Nutrient-dense also means you can eat for gains, without the self-sabotage.
You make the choice. Choosing wisely is worth it if you have serious health and fitness goals that also translate to you performing brilliantly in your work and career.
Aside from becoming physically fitter, stronger and leaner, a solid and structured nutrition practice that involves power snacking, may support your mental and emotional wellbeing by:
Increasing productivity during working, due to feeling more energized, recharged and focused. This then leads to better outcomes for both you and your employer.
Improving job morale and satisfaction (employees who feel valued and supported are more likely to be engaged and committed to their work).
Enhancing work life balance, by staying connected to your purpose and prioritizing yourself to reduce stress. This results in better interpersonal relationships and contributing to your community in a positive way.
Increasing your gains in fitness and resulting in a more natural (positive) change in your body composition.
Here are some examples of nutrient-dense snack substitutes:
Fresh fruit: Fresh fruit is packed with vitamins, minerals, and fiber. Choose fruits that are in season and try different varieties to mix things up. Aim for 2 serves per day.
Raw vegetables: Raw vegetables like carrot sticks, celery, cucumber, baby spinach, and capsicum are high in fiber and help you to fill up. Pair them with hummus or a low-fat dip for added flavour. Aim for 5 vegetable (raw or cooked) serves per day.
Nuts and seeds: Nuts and seeds are a great source of healthy fats, protein, and fiber. Choose raw or unsalted varieties to avoid excess sodium and keep each serve at about a palm full as they can be high in healthier fats. Aim for 1-2 serves per day.
Greek yogurt: Greek yogurt is high in protein and calcium and can be a great option for a mid-day snack. Choose plain, unsweetened varieties and add fresh fruit or nuts for added flavor.
Hard-boiled eggs: Hard-boiled eggs are a convenient and portable snack that are high in protein and healthy fats. They can be eaten on their own or paired with sliced vegetables for added nutrients.
Cottage cheese with vegetable sticks/rice crackers/piece of toast: Cottage cheese is naturally lower in fat and high in protein and calcium than most cheeses. It also provides a great alternative to its higher saturated fat counterparts. Top it with cucumbers and tomatoes to help fill your vegetable quota.
Remember, portion management is key when it comes to snacking. Even nutrient-dense snacks should be consumed in moderation to avoid over-consumption You want to ensure you are using the fuel from the food you eat to provide you with energy, increase lean muscle and keep you focused.
What are the snack swap outs you can make today to start power snacking?
Download the FREE resource 10 High Protein Snacks
Karen
