By JD Griffin
You’ve been following your nutrition plan and you’re starting to both see and feel results. Then, suddenly, you find yourself in a crisis situation! It’s past lunchtime and because you were dragged into an unexpected late morning meeting that droned on and on until 1:00 you’re now famished. It’s also Bob’s 40th birthday today, Betty Lou and the other office ladies brought in cake, cookies and even ice cream. You know you shouldn’t but...
Don’t be the victim. Don’t let yourself fall into this situation. Failing to plan is planning to fail. The solution is simple; always have back up healthy snacks and alternative food on hand. When you find yourself in the kind of situation where the only or most convenient food is processed junk, and we all do, you need a plan B. If you don’t have alternate snacks on hand, Betty Lou’s cake or the vending machine is going to win the struggle between your will power and your rumbling empty stomach.
Perhaps the single best snack that you should always keep in your desk drawer or in your car even is raw almonds. They are about 20% protein as well as rich in dietary fiber and monounsaturated fat. Unlike cake, cookies or that candy bar in the vending machine, they contain no sugar so they won’t send you on the insulin induced energy level roller coaster.
Additionally, studies have shown they lower the risk of heart disease and possibly lower risk of cancer. In terms of your short term need, dealing with those hunger pains, raw almonds are great. Loaded with healthy fat, they are calorie dense so just a handful is very satisfying.
If you’ve got access to a refrigerator there are other good snack options you should keep as back up. Low fat cottage cheese is my go to snack in a crunch. It’s high in protein and very low in sugar so filling and not fattening. A couple tablespoons of all natural peanut butter are also calorie dense, high in healthy fats and protein while very low in sugar. Hummus is also a good option. Instead of eating it on bread try sliced red or yellow bell peppers, carrots or another vegetable.
An apple, orange or banana, although high in sugar is still better than that piece of cake or candy bar. If you are a fruit lover try and stick with the low glycemic index varieties. Blueberries, cherries, grapefruit or dried apricots are good choices. Eat them in moderation, just a half cup or a handful, too much of even a good thing is not a good thing.
Your healthy nutrition plan will be tested, everyone’s is. Be prepared, make sure you’ve always got back up on hand and the unhealthy temptation can be easily averted.
Yours in health and fitness,