#tbt day here at #goodfoodHQ, taking a gander at the #mondaybasics series of 2016.
What to eat, what to eat. Day in, day out, this can sometimes feel like a chore. What if we fuelled up with some good snacks? How can snacks help fight inflammation, and keep us well?
SNACK WELL 🍎🥥🥓🌰🥜
COLES’ NOTES:
This is about keeping blood sugars in check.
It’s about balancing hormones, too.
Nourishing the beast with nutrients to help tame that inflammation dragon!
This is about reaching for nutrient density - what that is, and why it works. Think of these as components to build into meal times when time is short! Snacking is for champs.
I am a big believer in feeding the hungry beast, aka your belly.
Before I jump in to the idea behind snacking well, I want to make it clear that I really believe that if you are eating nutrient-dense meals and supplying your body with some good eats on a regular basis, foods that fill you up, you will drastically reduce those between-meals hunger pangs and cravings to a dull roar, or in my particular case, to not even a whimper.
If you want a good primer on how to eat real food, inherently making your foods nutrient-dense, check out this past blog post o'mine. Know that I have a full program developed to help you achieve that - the Real Food Reset. Check it out here.
But it's 2019, you say. Your days are full up.
You have places to be, people to see, and sometimes grabbing food on the go is what is called for. And I get that! Heck I wrote this from my parents' kitchen counter late night about to travel all day the next day. It's what fuelled this post.
Eating nutrient-dense meals when out and about can feel impossible at times. But today's post is about being prepared: if you have the good things at hand, you will be snacking well. And snacking well will serve you well for the people to see and those things to do that are on today's agenda.
This post is meant to inspire a sort of template to think about, when it comes to packing snacks.
Of course if you're an all-day-nibbler, these can be the perfect way to fuel your day.
If you're the kind of person who gets 15 minutes between clients and can only manage to get some food down the gullet in that short turn-around time, then this post is for you too.
If you're the kind of person who gets caught up in the day's work and your to-do list, then my wish is you will find in this post some ideas on how to best fuel your day's work.
If you have some traveling in your near future and want to have some snacks at hand for yourself or for any littles in your company, this is a great way to have those edibles ready for when the moment strikes. Pair a few of these together for a picnic in the park! Indoor parks when the weather is roaring, and outdoor parks when the sun is shining!
How I approach this idea:
I like nutrient density. This means primarily reaching for foods that will have a healthy amount of good fats or solid hits of protein.
Carbs happen to be almost an after-thought, and certainly not the main impetus behind the snacks.
Not sure as to what is considered a good fat? Check this previous #thursdayhealthbasics post here for a good rundown.
When I say good hits of protein, I mean both animal and plant-based proteins.
When it comes to the animal products, I encourage you to seek out meat and dairy from animals that have been raised as they were originally intended, on pasture. Check out this previous #thursdayhealthbasics post for the run-down on why you should choose grass-fed.
Smoothies can be a nourishing way to get good foods in your belly. Ensure a good fat or protein is in the mix!
This list is one that I often share with clients, in order to help inspire them to draw up their own list of quick and easy nutrient-dense grabs that they can easily take with them on their way to work, or for the day of errands or traveling.
I am a big lover of all things plant-based, and pastured animal products too. I often tend to join together a good fat along with a low-glycemic fruit, or a satiating protein coupled with a veg or fruit.
What I am looking to provide your body here is the nutrient-density that will slow the release of the nutrients found within the snacks, helping to keep your body satiated for a longer period of time.
Eating a fruit by itself will be digested fairly quickly; it gets converted to simpler carbohydrates and sugars into your blood stream within 20-30 minutes, providing a quick hit of energy but then setting you up for a rapid slump.
Eating foods high in carbohydrates and available sugars like fruit on its own (or that flaky pastry in the meeting room you just can't pass up) will contribute to blood sugar imbalances, setting you up for a crash in energy soon after, foggy brain, and further upsetting your hormonal balance.
It is this hormonal balance that plays a part in influencing your body's food cravings.
By providing your body those nutrient-dense foods full of good fats and protein, you slow down the release of the entire snack to your bloodstream as it takes longer to break down fats and proteins.
This slower release of nutrients will supply you with a more steady and reliable fuel source to best nourish you through your day, helping again to balance those blood sugars and assisting in balancing hormones too.
Nutrient dense munchies (plant sources)
olives
nuts
seeds
avocado half, drizzled with olive oil; add chopped tomato and cilantro to make it guacamole-ish
fat bombs (find easy DIY recipes here)
make a smoothie to take to work, ensure you add a good fat to the mix (coconut oil, a nut butter, MCT oil, cocoa butter, pre-soaked nuts and seeds )
hummus
no-bake cookies like these almond + oats ones from local CHN Lisa Gillespie
DIY granola (I love this paleo version here)
Nutrient dense munchies (animal sources)
hardboiled eggs (So easy! And so filling! And so nourishing!)
pepperoni sticks from pastured animal sources, no nitrates
leftover bacon
wrap bacon around avocado slices or asparagus or green beans, bake in 400F oven until crispy
chicken livers wrapped in bacon, baked in 400F oven until crispy + cooked through
shrimp
smoked salmon
mash a can of sardines or tuna with half an avocado, add curry powder, S+P
cheese
cottage cheese
cup of meat stock, add chopped chives and seaweed
make quick smoothies to take to work high fat yogurt or milk kefir as your base
add a scoop of collagen powder to your smoothies
chicken liver pate (this one looks delicious)
make big batches of easy meatballs (ground bison, onions, shredded carrots, greens)
Pair a good fat with a fruit or veg
Slather almond butter on banana slices, sprinkle cinnamon to make it fancy
Mix 1 tbsp butter with 1 tsp honey, you have frosting for your apple
make your own greek yogurt and add pesto for a dip with crudites (carrots, jicama, peppers, celery)
mix yogurt with berries and maple syrup, sprinkle on hemp seeds for added protein and fats
make your own guacamole with crudites or sprouted nacho chips
chicken liver pate with chopped veggies
air-popped popcorn (organic!) with lots of butter, good parmesan and hot sauce
core an apple, slice in rings, slather in PB and sprinkle on coconut shreds
almonds in raspberries
DIY trail mix of a nut, a seed, a dried fruit, coconut ribbons, cacao nibs
cheese and fruit (blue cheese and raspberries; gouda and apple; brie and blackberries)
celery sticks with nut butter, raisins (ants) or cranberries (fire ants)
tzatziki with veggie rounds
make easy kabobs on bamboo skewers (cheese, veg, leftover sausage pieces, etc)
wrap peaches or nectarines with good quality prosciutto
sprouted grain crackers with cream cheese and strawberries
If you don't feed the beast, you may find yourself unable to say no to that flaky pastry from the lunch room. And the black coffee.
Straight up packaged foods when you need to keep a stash at work
dark chocolate coconut bars (skip the agave, aim for high fat content)
kale chips
coconut chips (read your labels – watch the oils, choose one with few ingredients)
good quality nut butter cups, low in sugar (read your labels – say no to agave)
sprouted nuts/seeds trail mix
halvah
nutrient-dense energy balls (check the ingredients)