Snacking: Do's and Don'ts
Since I'm more productive working away from home, I decided to walk to Whole Foods and write my post from their roof deck. Before heading upstairs, I picked up a few things to eat while working. I like to write each post in one sitting and although I always have an idea for the weeks' post, I usually change my mind by the time I sit down.
I had a request awhile back to write a post on snacks, specifically ppw*. I've held off for a few reasons which I'll outline below, but, in general I'm not a huge fan of snack foods. As I sit here eating, I figure now is a good time to explain:
*PPW - pre/post-workout
1) Dehydration
I'm willing to bet that 9 times out of 10, we're not actually hungry, we're thirsty. Thirst has a tendency to disguise itself as hunger. You've probably heard the tip: drink a glass of water 10 minutes before eating to avoid overeating. If not, try it. If I still feel hungry after dinner, usually chugging a glass of water does the trick, meaning I wasn't still hungry after all. PPW, it's especially important to stay hydrated. Drink up.
2) Protein Overload
This one is frustrating as protein is extremely overrated. Meat, milk/dairy, protein bars/shakes, etc; we consume way too much! It's ignorant to consume so much protein ppw without further research and understanding as there's multiple factors that need to be considered. Many protein bars have roughly 10-20 grams of protein, added sugar, preservatives and a lack of fiber, making them no healthier than a candy bar. Excess protein, when not used for energy, turns to fat. I still remember eating a protein bar in high school and a girl asking me if I was trying to gain weight. Ha! If you're doing a low-intensity workout, there's no need to consume excess protein. In general, most people overestimate the amount of calories they burn in any given workout. Chances are, you won't burn off the entire protein bar, yet return home to eat a full meal afterwards. If going the protein bar route for convenience, the RXBar ingredient list is short and sweet versus the Nature Valley Protein bars, for example. Although clean, I found the RXBar extremely dense and chewy. It served its purpose but wasn't exactly enjoyable. The whole protein category needs its own post so stay tuned, I'll go into more detail in the future.
3) Misconceptions
Many people have it stuck in their head that they HAVE to eat a snack ppw. If you're not hungry, don't eat! There's no rule that says you have to fill up before burning off. I personally prefer doing fasted workouts. I workout early in the morning so in stead of waking up even earlier to eat and digest, I wake up, work out, hydrate, then eat. This is never an issue as I'm not generally hungry first thing in the morning. For those of you who need a small meal ppw, choose one of the first six items listed below. There's really no need to over complicate it.
4) Misleading Marketing
Successful marketers have done a good job of selling us bad products. Healthy foods don't require marketing. Apples don't come in packaging claiming to help you lose weight. It's the carton of juice and the box of crackers announcing 30% less fat that you should be worried about. Quit the guesswork and eat real, unprocessed foods. Even though I bring my own food while flying, I like to scope out the markets at the airport. The cheapest, healthiest thing I can find is whole fruit; it's a win-win. The mark-up is still high ~ $1.25 per apple or banana, but it beats paying $2 for a half-empty bag of potato chips that will leave you less than satisfied. Plan ahead or pay the cost.
5) Bad Habits
Most people have a tendency to eat out of boredom and when surrounded by food, whether hungry or not. This occurs at parties, movie theaters, fairs, office kitchens, etc. The majority of these snacks are junk. Popular theater go-tos are nachos & cheese, popcorn, Icees and over-sized sodas. If you're not hungry and you're not thirsty, you're probably just bored. Break the habit of purchasing food every time it's in sight. If you are actually hungry, bring your own food from the list below rather than filling up on unhealthy, overpriced concession fare.
As stated in my article Eating On the Go, a few of my favorite snacks include:
veggies and hummus - carrots, peppers, cucumber, celery
fruit - apples, grapes, bananas
hard-boiled eggs
nuts, seeds, nut butter
homemade green smoothie
plain Greek yogurt w/ cinnamon, nuts and berries
cheese and rice crackers
Most importantly, if you eat enough of the right foods you really shouldn't need snacks throughout the day. The key is satiety; the feeling of fullness. A whole foods, plant-based diet will keep you full and satisfied throughout the day. Rather than an actual diet, this is a sustainable lifestyle full of whole, unprocessed foods. If you haven't already done so, subscribe to my email for an extensive grocery list. Again, if needing something to eat ppw, choose one of the first 6 of 8 items listed above and you really can't go wrong.
In case you're wondering what I chose to snack on while writing this: I picked up a bag of baby carrots, purple grapes and an unsweetened iced matcha latte with almond milk. Simple. Grapes get me every time; the sign says $3.99/lb so one would automatically assume the bag cost $4. Wrong. This 2.5 pound bag cost me $10, but you know what? They'll last me all week and I can rest easy knowing they don't have artificial ingredients or preservatives, factors that cost a lot more in the long run. The choice is ours.
Thoughts, feelings, concerns? Comment below!
- Mallory
