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Snack O'Clock

-Tizi's 10 Recommendations-

· Nutrition

Dear Reader,

Don't you love a good snack? I definitely do! Most people underestimate the power of snacking. The rule is that you are supposed to eat 2 to 3 snacks a day on top of your breakfast, lunch and dinner. Here is how I do it:- I will have my breakfast and make sure to have a snack at least one hour before lunch. This helps to keep my hunger pangs at bay, and by the time its lunchtime, I am mindful of my portions. (See this link for more details on portion control). In the afternoon, I will have another snack to keep my stomach settled until dinner. In between snacking, I make sure to hydrate because we often confuse thirst for hunger. Major Key Alert.

Benefits of Healthy Snacking

  • They  provide energy in the middle of the day or when you exercise (yes, you can carry some snacks to the gym)
  • They decrease your hunger and keep you from overeating at meal time 
  • Improve concentration, increase memory and enhance mental alertness and awareness
  • Emotionally, healthy snacks enhance your mood 

Tizi's 10 Recommendations

1. Nuts!

A handful of these should be enough

2. Smoothies galore!

Have a look at this link to see 50 smoothie recipes by Food Network.

Also, you have to check out this amazing list of 25 smoothie receipes by Be Healthy Today, prepared by Kate Forsyth. My favorite from the list is the Banana Oatmeal Breakfast Smoothie. You are welcome! ;)

3. Rice Cakes with a spread of Peanut Butter

Have you seen the range of peanut butters by Bintis? Slurp! I use the coconut flavor to spread on the rice cakes. But any peanut butter should work. Check out their page on instagram here.

4. Yoghurt

I prefer the yogurt from the Bio company because its not as thick and creamy as others, and their flavors are so good! If you do a lot of weight training, you are advised to have plenty of yoghurt because its a source of calcium.

5.Yoghurt Parfait

This is basically yogurt mixed with granola and fruit :) It is super nutritious and tasty! You can use any fruits for this but its best with berries and bananas. You can opt to use nuts as well and top off with a pinch of cinnamon. Bon Appétit!

6. Carrots/ Cucumber/ Pepper/ Cherry tomatoes and Hummus

Hummus is a spread made from cooked, mashed chickpeas or other beans, blended with tahini, olive oil, lemon juice, salt and garlic. This healthy Middle Eastern spread is used as a side for snacking on vegetables.

7. Triangular Sandwiches

They are called triangular sandwiches because they are only supposed to be snacks, not an entire meal. Use whole grain bread, cucumbers, tomatoes, cheese and you can add some ham to it. This is also perfect for a party snack-platter.

8. Oat Cookies

Yes, oat cookies are a healthy treat! I like those from Nuvita and McVities. They come in different flavors from fruity to nutty. These are perfect to re-energise you in the afternoon at the office. But they shouldn't be eaten as a daily snack because of the sugar content.

9. Fruits

Fruits are filled with vitamins that will feed your skin and strengthen your immune system. You can choose two to three fruits as a snack. Remember my article on '6 Fruits that feed your skin'?

10. Granola Bars

You can get these at any major supermarket. They are also perfect as a pre-workout snack. Alternatively, you can make your own granola bars at home using one of my favorite simple recipes by wellness coach Elizabeth Rider. See link here!

I hope these options will help you make healthier choices in the future because they will complement your wellness journey. Feel free to comment and subscribe, I would love to hear your 'go to' snacks!

Yours in Wellness,

@TiziTalks

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