Healthy Snackin’

It’s 3p.m., you suddenly find yourself hungry but you don’t want to do something drastic (i.e.: cave in to the temptation of a Starbuck’s visit) because you know dinner isn’t too many hours away. Or it’s 10 a.m. and that bowl of instant oatmeal you ate for breakfast doesn’t quite pack the staying power you thought it would (I know you had good intentions – try steel cut or old fashioned oats instead), and you need a snack to hold you over until lunch. What to do? First, grab a large glass of water or hot tea (notice I didn’t say grab another cup of coffee), then treat yourself to one of the options below!

These are trainer-approved and actual snacks that I rely on every week to get me through the long days of working and playing hard. As many of you have requested, I’m sharing the list with you here so you know what to keep on hand and grab ICSE (In Case of Snack Emergency)! Remember: Try to eat every three hours if you’re the type of person who can’t control your portions at meal time. Having a filling-but-low-calorie snack will tide you over until your next meal and keep your blood sugar levels elevated. Now snack on, my friends!

Your Go-To Snack List

• Combine: ½ cup Fage 0% Greek yogurt with a handful of slivered almonds, a tablespoon of agave nectar and a tablespoon of flaxseed. Bonus: Add blueberries or any berry on top for a sweet treat.

• Grab: One ounce (about 22) raw, unsalted almonds and a low-fat string cheese.

• Freeze: Red or green grapes overnight (red are the sweetest when frozen), then snack on a cup of ‘em the next day. One of my favorite fall-backs any time of year!

• Grab: Zone Perfect Dark Chocolate Nutrition Bar. These are the best protein bars I’ve found that actually taste like a candy bar and don’t pack over 200 calories! They come in six different flavors and taste delicious!

• Dip: ½ cup of hummus with your favorite veggies (get creative with red peppers, jicama sticks, or any veggie you think would dip well). You really can’t go overboard with eating too many veggies; In fact you’ll get full before you every overeat them.

• Spread: 1 tablespoon peanut, almond, or cashew butter and ½ tablespoon agave nectar onto 1 slice of whole-wheat toast (there’s lots of good whole-wheat breads out there now, so stick with one that has 2 to 3 grams of fiber and less than 100 calories a slice.

• Make your own: Like trail mix but don’t love the nutrition stats on the store-bought kind? Me either, so I make my own! Mix unsalted, raw almonds, cranberries or raisins, chopped up dark chocolate (72% cocoa or more), and some high fiber dry cereal such as those made by the Kashi brand. Store in a Ziploc bag and keep it stashed at work or in your car.

• Get creative: Something I’ve loved lately and just threw together one day in a hurry is ½ cup garbanzo beans (chick peas), 2 tablespoons sunflower seeds, and a splash of balsamic vinegar. Mix and eat as is! The garbanzo beans are packed with protein so you’ll feel full, sunflower seeds are known to reduce stress levels, and the vinegar will calm your salt cravings. Love it!

• Nuke: Light popcorn! You can have a whole bag for somewhere around 200 calories if it’s the light kind.

• On the go: Buy single-servings of edamame at the grocery store (Costco carries these, too) and heat one up in the microwave. Even if you have to head out the door this is a great portable snack.

• Prepare: Double-Decker Fruit Stacks (see recipe at right), and go!

Meet the Trainer

Crystal is a certified personal trainer through the
National Sports and Conditioning Association (NSCA).
She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.