Many of my clients struggle with snacking — when 3 o’clock rolls around, they get hungry and head straight for the vending machine or nearby deli. At my office, every afternoon a large platter of cookies appears around 3.30pm — by 4pm (if not before!), it’s empty.
There’s nothing wrong with snacking. In fact, I heartily endorse it. But a sugar-filled cookie or additive-filled bag of cheesy poofs probably aren’t the best choices you can make. They have no nutritional value — what they do have, however, is lots of calories and refined sugars that will make your insulin soar — and then crash two hours later.
So what are you some good snacks to keep on hand for the mid-morning or mid-afternoon crash?
- Hummus and raw vegetables. Hummus is a tasty treat filled with protein and slow-burning carbs. I like to have mine with broccoli, carrots, celery, or green beans.
- Celery with peanut or almond butter. Nut butters make great snacks because they have lots of ‘good’ fats, which make you feel satisfied. Make sure you get organic, natural nut butters with no added sugar. (Common brands like JIF contain loads of high fructose corn syrup). If you want an extra decadent treat, add a few dark chocolate chips.
- A handful of nuts. Nuts are an especially good snack at work, since they can be bought in bulk and easily stored in your desk for a while. Currently in my desk: soynuts, pistachios, and almonds.
- Greek yogurt with fruit. This is great for people with a sweet tooth — cut up fruit provides a sweet kick, while the protein in the greek (strained) yogurt packs a powerful protein punch that will keep you full for hours.
- Homemade Trail mix. Again, a great option to keep in your desk. Buy your favorite nuts, dried fruits, and seeds and combine! Make sure the dried fruit doesn’t contain added sugar. My favorite mix: goji berries, pistachios, cashews, and raisins.