Quick but Healthy Snacks

We all know a healthy diet, exercise and regular sleep results in more stamina and sustained energy throughout the day. This is especially important for the corporate athlete. Little things like healthy snacks can make a tremendous difference in balancing your energy level. According to Jim Loehr, "Time can't be expanded but energy can. If you bring the best energy you can possibly muster, what we call full engagement there is a mixture of energy that is almost magical, and that's a precious gift you can give to yourself, your family and your business.  On the physical side you need to get eight hours of sleep, eat a small meal or snack every three to four hours, drink enough water, moving around every ninety minutes and excercise regularly."

Although these are only little tips, they can add up and make a big difference.

1.       Apple over Coffee:  Many people rely on their morning coffee to wake them up and help them gear up for the day.  However, trade in your coffee for an apple.  Although an apple does not contain caffeine which provides that instant get-up energy, it is more effective at keeping you awake throughout the morning due to the sugar fructose which the body releases slowly into the bloodstream according to Livestrong.com.

2.       Bike over Car: Depending on how far away your work is, try biking to work.  Not only does biking to work get you in better shape, it’s cheaper!

3.       Stairs over Elevator: The climb up the stairs can help get your blood moving and helps you feel more awake and ready to embrace the day!  This simple flip can tone your quad and glute muscles.

4.       Walking over Sitting: Getting up at least once every hour can make a big difference especially if you are feeling tired.  It is an instant refresher because it gets your blood circulating.  If you can take a quick walk outside, even better!

Quick but Healthy Snacks

  1. Nuts: Almonds, cashews, walnuts, and pecans are great at the office because they are nonperishable.  Some may shy away from nuts due to their high fat content but they are full of healthy, unsaturated fats which can lower your risk for heart disease.
  2. Sunflower seeds: Like nuts, these are a perfect snack for on-the-go people.  In my opinion, sunflower seeds are better than nuts because they provide healthy fat along with protein to sustain you for longer.  They are also a good source of Vitamin E which helps your skin and hair look more radiant.  Plain sunflower seeds are a little dull so try buying flavored sunflower seeds like hot & spicy or honey-sweetened seeds.
  3. Apples: It is quick and easy to grab for a late-afternoon snack.  The dietary fiber increases satiety which can hold off hunger for longer.  This fruit was number one on the list for the dirty dozen for 2011 so it is best to buy this fresh fruit organic.  Even if it is not organic, an apple is better than a bag of Cheese It’s.
  4. Bananas: This naturally sealed fruit is perfect for a hectic lifestyle.  It contains an abundant amount of potassium and can ward off against cramps which are mostly caused by dehydration.
  5. Raisins, crasins, and more:  Dried fruit is a fantastic because it can last longer than fresh fruit.  There is a wide variety of dried fruit so just find what you like.  Some of my personal favorites include apple chips, crasins, golden raisins, banana chips, and dried apricots.  Dried fruit and sunflower seeds or nuts can be used to create a sweet and delightful trail mix.
  6. Peanut butter: Having a jar of peanut butter around can be very helpful.  Like sunflower seeds, peanut butter contains protein and mostly unsaturated fat.  Peanut butter not only tastes good with jelly but also with celery, bananas, apples, crackers, and many other foods.
  7.  Carrots, celery, and more: Carrots are a crunchy snack abundant with vitamin A.  Just plop in a bag and go!  Carrots, celery, broccoli, cauliflower or peppers with hummus is a perfect pick-me-up snack.
  8. Popcorn: Microwavable popcorn is a quick hearty snack for at home or at the office. This whole grain contains a surprising amount of dietary fiber—more than some fruits.


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