Short and sweet post on what I prepare and take with me during the day to stave off the terrible munchies.
I’m not allowed to eat diary at the moment, but if you have no issues with lactose then definitely hit the natural greek yoghurt and low fat cheeses to give your calcium and protein intake a boost. Just make sure you read the labels and watch the sugar and fat content- don’t be fooled by the added “fruits” either, they inject yucky preservatives and acid regulator hoo-ha’s along with loads of sugar!
1. Oats & quinoa flakes porridge
Versatile and packed with protein and dietary fiber, quinoa flakes mixed with wholegrain oats gives a great nutty twist to the average porridge. Place in a container and soak overnight with either milk or unsweetened almond milk and add some blueberries and almond slices. You can warm up on a stove top in the morning or just take and eat straight out of the fridge. Takes 5 seconds to make before bed, but such a yummy breakfast.
2. Boiled eggs
These have been a staple for me in the morning since I’m not allowed to drink protein shakes in the morning after a workout. Egg whites are a fantastic source of protein and the yolk contains important nutrients, fat soluble vitamins and essential fatty acids. Boil a couple at night before bed and grab and go the next day for a healthy energy hit during the day (or as a second breakfast).
Concerned about the cholesterol in egg yolks? Worried about protecting your heart health? Egg yolks have long been maligned because of their cholesterol content, but cholesterol itself does not cause heart disease. Read more about the incredible egg here.
A handful of these babies in the afternoon does wonders to curb my appetite and stops me from snacking on naughty things. Not only are these easy to transport and virtually no mess to eat, almonds are also high in monounsaturated fats. These are the same type of health-promoting fats found in olive oil, which have been associated with reduced risk of heart disease. Much better than an oily roadkill patty from a cheeseburger, aye?
You can read more about the benefits of almonds here.
4. Rice cakes
Bit of a strange one, but rice cakes have been my savior for those 3 o’clock munchies. Low in fat and sugars, choose a rice cake brand that offers wholegrain with no added flavors (put that salt and vinegar crap back!). I top mine with a teaspoon of natural nut butter (Naturals by Melrose make 100% almond and brazillian nut spreads wtih no nonsense) or a slice of avocado sprinkled with a crack of salt and pepper.
If you have the time, making batches of brown rice is probably a better option as it’s definitely less processed, however as you can probably see from the title of this article I’m pretty time poor when it comes to food preparation and quick and easy is key!
5. Salmon sashimi
When the protein levels need a boost, I run to my sushi shop and get a pack of salmon sashimi. It’s not the cheapest snack out there, but when I’m desperate and sick of Nando tenderlions the extra money is worth it. Salmon’s main health benefit is that it is an excellent good fat or Omega-3 fatty acids. Packed with vitamins A, B and D as well as the minerals calcium, iron, phosphorus and selenium, it’s an awesome way to get all the benefits from a feed and not just empty calories.
Although I’m not allowed to eat these right now, I loved bananas for the afternoon pick me up or straight after a work out. Awesome for dietary fiber, bananas also contain vitamin B6 for natural anti-inflammatory benefits. It’s high in carbs, so think of it as the muesli bar of the fruit world, complete with convenient packaging.
See, no magic beans here, but just simple alternatives to conventional greasy fast foods. Knowing what to eat and where to find it is half the problem solved and the rest is up to your will power and determination to eat right and feel better.