Food! There Are 3 Main
Nutritional Factors Which Determine Whether You’re Soaring Or Snoring Come 3:00
p.m.
1. Sugar. A big hit of the sweet
stuff creates a temporary boost in our energy and mood. Yet this feeling is
short-lived as skyrocketing blood sugar levels cue the pancreas to release
insulin into the bloodstream. The resulting insulin dump is responsible
for the energy slump and grogginess we feel after eating a sugary indulgence.
2. Fiber. Dietary fiber provides
the roughage we need to keep our digestive tract in tip-top condition. It also
adds bulk to meals and signals our stomach that we’re full. This helps to level
out our blood sugar between meals and avoid any major energy dips.
3. Protein. Like fiber, protein has a
very high satiety factor, meaning that it helps to keep you fuller, for longer!
Coupled with a moderate dose of healthy fats, protein is broken down and
digested more slowly than fast-burning carbohydrates (such as sugar). This goes
a long way towards helping you feel energized and vitalized between lunch and
dinner.
So as you can see, a
nourishing, satisfying snack should contain this triple threat of low sugar,
with high fiber, a little protein, and ideally, a little bit of healthy fat
thrown in for good measure. Here are some of my favorite go-to snacks to avoid
the mid-meal slump:
1. Creamy Cauliflower Dip
(With Veggie Sticks)
This is sooooo easy to whip
together and will keep any hunger pangs at bay. Simply steam a head of
cauliflower and blend it together with your desired amount of yogurt (either
organic dairy or coconut), garlic, lemon juice, cold-pressed olive oil, sea
salt and cracked black pepper until thick and creamy. Serve with crunchy veggie
sticks.
2. Miso Soup With Wakame
Flakes
A perfect, nourishing snack as
we head into the cooler months! Plus, this light snack has a good dose of
iodine to support thyroid function.
To make, simply:
- Bring a jug of filtered
water to a boil.
- Use kitchen scissors to
roughly cut some dried wakame into a mug. Pour over boiling water and
allow the wakame to steep for 5 to 10 minutes, or until softened.
- Discard first batch of
steeping water, using a fork or sieve to retain the soaked wakame.
- Add 1 spoon (or more if
you desire) of organic
miso paste to the mug containing wakame and fill with fresh, warm water.
- Stir to dissolve the miso
paste, then enjoy!
3. Avocado &
Sauerkraut
It’s virtually impossible to
not feel sustained and recharged with this gut-healthy snack! Simply halve an
avocado and spoon sauerkraut into the hole where the seed was formed. Grab a
fork and start tucking into the goodness.
4. Yogurt & Berries
Plain, unsweetened cultured
yogurts offer a good source of protein and are highly satiating. Look for a
brand that does not contain added sugar and aim for organic, especially if you
are choosing a dairy variety.
Of all options in the fruit
kingdom, berries are lower in natural sugars and won’t impact your blood sugar
levels drastically. For example, a whole punnet of berries contains less
carbohydrate than an average apple! This high-antioxidant addition to your
yogurt will also add filling fiber and extra flavor.
5. Nut Butter On Celery
Remember ants on a log? This
snack is not just for kids! However, I would recommend using other nut butters
in addition to peanut butter.
At home, we make a variety of
nut butters using our juicer. It’s less
expensive than store-bought and better for you, as the fats are released and
eaten fresh before they fully oxidize.
However, if you don’t have the
time or inclination to make nut butter at home, aim to buy an organic brand
without added oils or excess salt.
Simply smear over celery sticks
to enjoy a healthy snack!
6. Raw Or Steamed Broccoli,
Dipped In Olive Oil & Dukkah
Many cultures have eaten bread
and dukkah in combination for centuries. So why not skip the heavy carbs but
still enjoy the same sensational flavors?
Simply cut broccoli into small
florets (either raw or steamed) with two dipping plates filled with olive oil
or dukkah. Dunk the broccoli into olive oil first then coat with dukkah.
Divine!
7. Paprika Eggs
A hard boiled egg makes a
convenient, transportable snack. Filled with quality protein, iron and B
vitamins, it’s also highly nutritious - if not a little bland.
Jazz up the flavor with just a
pinch of paprika and sea salt. It’s all you need to keep your tastebuds happy
while you nourish your body!
Chia seeds absolutely nail the
nutritional ‘triple threat’ we’re searching for; containing zero sugar, yet
pumped with healthy fats and filling fiber. They’re not called a Superfood for
no reason!
This pudding takes no time to
make and can be prepared in advance for extra convenience. Reduce or omit the
natural sweetener for even more blood-stabilizing benefits!
Next time you’re craving some
deep-fried comfort food, give this recipe a go! You would never know you’re
eating cauliflower, yet your body still gets the benefits from eating this
nutritious vegetable. These nuggets are best eaten fresh but are still totally
moreish the day after.
Don’t be fooled by ‘cake’ in
the title - this recipe actually requires zero baking.
All you need is a food
processor and a few pantry staples. Absolutely ideal for those days when you’re
craving something sweet but don’t want to suffer from the sugar blues
afterwards.