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snacking

Do you tend to eat on the go? Indulge in endless amounts of coffee (on an empty stomach), or tuck into treats while you're at your desk in work? 

If you're guilty of any of these, it's okay, because most people who work in offices are. 

There's a lot of working lunches, pastries and endless coffee runs, which over time can really effect your overall health. 

But it's not all doom and glum as there are really easy ways to turn your office snacking into healthy habits!

Breakfast

Many people still don't realise how important it is to have breakfast in the morning. 

But if you're always in a rush, (we know how good an extra five minutes in bed can be), then homemade granola is your best option. 

Choose your favourite nuts, seeds and grains and store them in an air tight container. This way they will be ready for you each morning. 

And if that's still cutting you tight for time, use the granola mix to whip up some granola bars at the weekend (they will keep in the fridge for a week). Perfect for when you're running for the bus with half your coat on and your hair not even brushed yet!

 

Snacks

There's no point telling yourself you won't snack during the day, because you will; especially if you're office neighbour is crunching down on some biscuits. 

To help curb the unhealthy cravings, hummus is a godsend. When you feel the office munchies coming on, enjoy hummus with a few carrots, celery sticks or toasted pitta bread and your hunger stay at bay until lunch.

And if you really want to step it up a notch, try making your own hummus with this easy recipe

Fruit is another obvious office munch. It's always handy to keep a back of berries or grapes to snack on during the day. Nuts are great too as they're full of fibre and will help keep your energy levels up in the long run. 

 

Lunch

We know a salad is the healthiest option to have for lunch, but on some days, it just doesn't cut it. When them days strike, opt for quinoa. Quinoa is great because it's super healthy and it absorbs so much flavour into the meal. 

But if you really want to go all out for lunch, try a mason jar meal. Not only will they keep for ages due to their super-tight lid, they are super easy to make up and store; so all you have to do is grab the jar before you run out the door to work! 

 

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A lot of folk say that most of the time, they eat well enough and exercise with moderate enthusiasm. 

Still, keeping hunger at bay is a MAJOR pickle for most of us.

Whether it's that slump between breakfast and lunch; the nibble-heavy period between lunch and dinner, or pre-bedtime evening rumblings – there always seems to be a tempting snack lurking in the background.

But rather than reaching for a slice of toast, a bowl of cereal, or a bar of chocolate, there are instead certain foods that suppress your appetite… naturally. 

Basically, they're the foods that are a dieter's dream: here, SHEmazing! rounds up the six of the best, most readily available ones…

 

1) Apples

An apple a day keeps excess pounds away! And that's largely because of soluble fiber and ursolic acid, a natural compound that has been found to boost fat-burning and may promote lean muscle mass.

A medium apple has just 95 calories and 6g of fiber. Just be sure to eat the whole apple, as the ursolic acid as well as beneficial antioxidants are concentrated in the skin.

2) Eggs

Eating a breakfast that's rich in protein (20-30g) suppresses ghrelin, a hormone that stimulates your appetite, while elevating peptide YY and GLP-1, two hormones that enhance satiety, according to research.

Studies also suggests that eating eggs for breakfast encourages you to eat fewer calories throughout the day. In fact, an egg breakfast may help control hunger for a full 24 hours. 

3) Chickpeas

Chickpeas – not to mention beans, peas and lentils – contain lots of fiber; are excellent sources of slow-to-digest protein, and have a low glycemic index to keep blood sugar and carbohydrate cravings in check.

A recent report published in the journal Obesity indicated that people who ate about 155g of legumes felt 31 percent fuller than those who didn't.

Another study published recently reports that overweight people who ate a bean-rich diet could lose 4.5kg in 16 weeks.

4) Nuts

Yes, they're high in calories (about 170 calories per 30g serving), but nuts can still be very slimming. Studies show that nut lovers are thinner than those who avoid or rarely eat nuts. Why? Nuts keep you fuller longer; their calories aren't fully absorbed by the body, and they boost your metabolism.

In particular, opt for in-shell pistachios: fiddling around with the shells should help you consume around 40 percent fewer calories – and you'll have a visual reminder of just how many you've eaten.

5) Mangos

Fiber-packed mangos are definitely diet-friendly. The fruit contains numerous bioactive ingredients, including mangiferin, a compound that has been shown in preliminary research to help reduce body fat and control blood sugar levels.

Research published in the British Journal Of Nutrition also reports that mango added to the diets of rodents prevented weight gain and improved blood sugar and insulin levels when the animals were fed a high-fat diet.

6) Natural yoghurt 

Dairy's not really in vogue at the moment, but having full-fat, natural yoghurt (such as Greek style) every day might help you keep your weight in check: one study, in fact, suggests it makes you 20 percent less likely to become overweight and 38 percent less likely to become obese.

Researchers reckon the protein (a serving of plain Greek yoghurt has as much protein as four large eggs), calcium, and probiotics all play a role.

 

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If you are trying to lose weight, the best thing to do is to be realistic about it.

Eating iceberg lettuce for breakfast, lunch, and dinner isn’t healthy and, let’s face it, we wouldn’t make it past breakfast.

Instead, try some power foods that are great for helping to keep the weight off and that you can turn into delicious meals that will hold off any cravings.  

1. Salmon
A rich source of protein it will fill you up fast. It is also a great source of omega-3s which will get your metabolism going, as well as vitamin D.

2. Eggs
Full of satiating protein, two eggs as part of your breakfast will slow your hunger and prevent you snacking before lunch.

3. Cucumbers
If you need to snack, this is the answer. Made of almost 90 percent water, cucumbers are virtually calorie free. But their crunchy texture will satisfy your need to nibble.

4. Hazelnuts
Not only good for preventing hunger, hazelnuts are full of monounsaturated fats which actually help to shift the fat in your body.

5. Strawberries
The perfect answer to satisfying your sweet tooth. It has been proven that snacking on strawberries instead of sweets led people to eat 134 fewer calories in their next meal.  

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