Working from home can have added temptations….so how can you stay productive and not spend the entire day eating unhealthy snacks? Below are some suggestions along with a list of healthy snacks including some recipes to help.
Not sure what to make with what you have? Try supercook.com. Just pop in a list of the ingredients you have on hand and the website will suggest recipes.
Stick to a regular eating schedule
Though the current climate is a bit hectic, stick to your normal schedule as best as you can. Try to eat at the same time that you would if you were at the office. Set an alert on your phone to break for a proper lunch every day.
Make snacks ahead of time
Try to mitigate excessive snacking by planning ahead. Put some healthy snack options in clear containers, on eye-level shelves in your fridge and pantry.
Change up your environment
If you notice that you are prone to stress eating, change locations. Moving your workstation can help you better manage the urge to eat. Or just take a break from work and whatever is making you feel overwhelmed. If possible, go outside for some fresh air.
Listen to your body
Is your urge to eat from hunger or just from boredom or stress? For example, if you notice having a poor sleep cycle has increased your snacking, then avoid stressful news programs before bed.
Be kind to yourself
Stress eating isn’t a sign of failure. As best as you can, stick to a healthy eating schedule and try to set alarms to go for walks or breathe deeply to reduce stress.
Sample healthy snacks:
Mixed nuts
Nuts are an ideal nutritious snack. They’re linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses. Nuts provide the perfect balance of healthy fat, protein and fiber. They contain 180 calories in a 1-ounce (28-gram) serving, on average.
Red bell pepper with guacamole
Red bell peppers are extremely healthy. Although all bell peppers are nutritious, red varieties are particularly high in antioxidants like beta carotene, capsanthin, and quercetin. They are also rich in vitamin C. Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200.
Greek yogurt and mixed berries
Plain Greek yogurt and berries make a delicious, nutrient-dense snack. In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein. Berries are one of the best sources of antioxidants. Eat a mixture of differently colored berries to get an array of these powerful compounds.
Apple slices with peanut butter
Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease. Peanut butter may have additional benefits for heart health. Peanut butter has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides. A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.
Celery sticks with cream cheese
Celery sticks with cream cheese are a classic low-carb, filling snack. Celery contains luteolin, an antioxidant that reduces inflammation. Five small celery sticks with 2 ounces (60 grams) of cream cheese have fewer than 200 calories.
Kale chips
Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like quercetin and kaempferol. A 1-cup (67-gram) serving of raw kale provides more than 100% of the DV for vitamins A, C, and K.
This easy recipe for kale chips provides about 150 calories:
Ingredients:
1 cup (67 grams) of bite-sized kale leaves
1 tablespoon (15 ml) of olive oil
1/4 teaspoons (1.5 grams) of salt
Directions:
Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes. Watch them closely, as they can easily burn.
Dark chocolate and almonds
Dark chocolate and almonds make a rich, satisfying, and portable snack. Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids. Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Both dark chocolate and almonds are high in magnesium. One ounce (30 grams) of each provides about 300 calories in total, depending on cocoa content.
Cucumber slices with hummus
Cucumber and hummus go well together. Cucumbers contain cucurbitacin E, a compound that may have anticancer effects. Hummus is made from chickpeas, olive oil, and garlic, which reduce inflammation and may improve heart. One cup (52 grams) of sliced cucumbers dipped in 3.5 ounces (100 grams) of hummus has about 180 calories.
A piece of fruit
Healthy snacks don’t need to be complicated. Just a single piece of fruit can be incredibly satisfying. Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges.
Hard-boiled eggs
Eggs pack plenty of protein, as well as vitamins K2 and B12. Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight. Although their high cholesterol content gave them a bad reputation for years, more recent studies suggest that moderate egg intake doesn’t have any effect on your risk of heart disease. Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.
Baby carrots with blue cheese dressing
Carrots are among the best sources of carotenoids, including beta carotene, which your body can convert into vitamin A. The carotenoids in carrots may reduce your risk of cancer, heart disease, and cataracts. It’s a good idea to pair carrots with a creamy salad dressing or dip because fat increases your absorption of carotenoids. A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing provides about 200 calories.
Whey protein shake
A whey protein shake is a good snack when you need something substantial until your next meal. Studies show that whey protein can help you gain muscle, lose fat, and improve body composition. Here’s a recipe for a shake that contains about 150–200 calories and 20–25 grams of protein, depending on the type of protein powder used.
Ingredients:
8 ounces (225 ml) of unsweetened almond milk
1 scoop (30 grams) of whey powder
A pinch of stevia or another healthy sweetener, if desired
1/2 cup (140 grams) of crushed ice
Combine all ingredients in a blender and process until smooth.
Turkey roll-ups
Turkey roll-ups are delicious and nutritious. Turkey contains high-quality protein, which helps you feel satisfied, preserves muscle mass, and burns more calories during digestion than fat or carbs. This recipe below boasts about 20 grams of protein and 180 calories:
Ingredients:
4 slices of turkey breast
4 teaspoons (20 grams) of cream cheese
4 pickles or cucumber strips
Directions:
Place turkey breast slices on a large plate. Spread 1 teaspoon (5 grams) of cream cheese on each slice. Place a pickle or strip of cucumber on each turkey slice and roll-up.
Olives
Olives are very high in heart-healthy monounsaturated fats and provide powerful antioxidants like oleuropein. The plant compounds in olives may reduce inflammation, insulin resistance and cancer risk. Depending on their size, 25 green or black olives have 100–175 calories.
Sources: Healthline, Kayla Itsines and Fox News
