My three favorite go to healthy snacks
Whether you're a doctor, a veterinary technician, doctor's assistant, or a member of the veterinary team, treating every client and patient with the care that they deserve can make for a very busy and stressful day. So busy in fact that you can only fantasize about what it would be like to actually have a lunch break. Without breakfast or lunch, hunger starts add to the stress of the day. This causes performance (and overall politeness) to take a hit. The result: you're “hangry”.
One day to avoid that dreaded hangry state is by having delicious snacks at the ready. Here are my 3 favorite healthy snacks that will keep your body fueled and ready to go all day.
The Mighty Pepita. Chances are if you ever been down a snack food aisle you’ve seen these nutritious seeds in different forms. If they have the hull removed, (commonly called ‘pepitas’) it usually reveals their dark army green color. These are usually roasted and lightly salted. With the hull on, pumpkin seeds can appear white or slightly chestnut brown after they have been gently roasted. Pumpkin seeds are my favorite snack food to have at my desk because they are rich in valuable minerals like zinc (10 milligrams of zinc per 3.5 ounces) and magnesium. Plus, they are loaded with antioxidant nutrients like plant-based omega-3s (alpha-linoleic acid or ALA). Pumpkin seeds themselves have been found to be a treasure trove of healthy fats, antioxidants and fibers, which may provide benefits for heart and liver health. Pumpkin seed oil has been found to exhibit anti-inflammatory effects as well. Feel free to mix pumpkin seeds with other nutritious seeds like flax seeds, chia seeds, sunflower seeds, and sesame seeds. To be honest, I’m too busy enjoying all of their deliciousness to focus on all the health benefits but generally speaking seeds have many of the good fats that your body needs, are a great source for plant based protein, are loaded with fiber to keep you full, and destroy dangerous free radicals with their potent antioxidants. And the best part is that they are relatively inexpensive and extremely convenient to add to another delicious food (yogurt, salad, etc).
Almond butter and bananas. This combination of protein, fructose, and HDLs, not only gives you the simple sugar boost to get you through those afternoon doldrums but it keeps your satiety center happy with the “good” fats. High quality protein keeps your body feeling strong all day and fat not only intensifies flavor but it helps to keep you feeling less hungry. Not only are bananas delicious, but almond butter adds a wonderful texture to the snack. Bananas are chock full of potassium, naturally low in fat and sodium, and are cholesterol free. Heart healthy almond butter is rich in monounsaturated fats, which have been implicated in reducing the risk of heart disease. A whole grain or multigrain rice cake can serve as a convenient “plate” for this snack or, if you'd prefer not to have the carbs, then a celery stick would be great to accompany the banana-butter duo down the hatch.
Embrace the liquid. Don't be afraid to have a liquid snack. In fact, if you want to make a drastic diet change, take a bold stand by having one solid meal a day, and make the rest of your meals liquid. A liquid snack may be preferable for many reasons. Liquids can be fast and convenient plus, depending on the ingredients, can be absorbed faster by your body.
Make this tasty and healthy shake.
Here is my favorite liquid snack recipe.
INGREDIENTS:
1 scoop your favorite protein powder
1 cup of unsweetened vanilla almond milk
2 tbsp. Baobab powder
1 tsp. chia seeds
Ice cubes
Your favorite sweetener (stevia etc.)
1 small peach or nectarine
2 strawberries
10 cherries
NUTRITION:
Calories – 343
Fat – 6.8 g
Carbs – 40.9 g
Protein – 28.68 g
Fiber: 11.6 g
*Fruits in this shake are classified as low glycemic. This will prevent those hunger pains from creeping in 15 minutes after you drink the shake. The fiber will keep you feeling full and satiated.