Working as a Registered Dietitian I’ve been fortunate to help thousands of people achieve their health and wellness goals over the past 17 years. I’ve helped them beat brain fog, improve their energy, lose weight, beat the bloat, reduce or eliminate medications, improve their gut health and even improve their sleep.
Yet even with my training as a Registered Dietitian, as I added to my family and life responsibilities I slowly felt my energy draining. I often woke up exhausted and feeling too tired to even think about exercise, let alone healthy eating. I was struggling to get through the workday and bedtime routine with the kids.
That’s when I realized that I needed to implement what I’ve been teaching my clients!
So I took the strategies that have helped 1000’s of people improve their health and I combined them into an exclusive online program. For more information visit: www.cathyrichardsrd.com You don’t have to live life feeling tired and drained! I want you to find the energy too.
As any busy Mom would agree, there’s often barely enough time or energy to survive the day, let alone include healthy eating as part of the equation. Even as a trained nutrition professional with 3 kids of my own I was finding it very difficult to get through the day! Enter to the stage left… energized snacks! By consistently including easy to prepare, energized snacks throughout your day you’ll see your energy and productivity skyrocket. You’ll be absolutely amazed when you get everything done and have the energy to spare. Imagine a day filled with less chaos, more energy and ultimately more fun. Energized snacking can deliver this all!
Include snacks! Won’t that make me gain weight?
I know busy momma, you’re confused. You used to snack consistently throughout the day, but then you heard that snacking leads to weight gain so you stopped. Now I’m here to tell you the exact opposite and here’s why. Consistently balanced food intake throughout the day helps keep our blood sugar stable which in turn stops our body from producing more insulin (think fat storage here), which helps keep energy consistent and may help avoid weight gain.
The key is to include a balance of macronutrients in our snacks to help it stay with us longer and keep that blood sugar stable. If you’re skipping meals or snacks or including too much sugar – you’re energy can feel like you’re on a rollercoaster ride with peaks and valleys which sets your body up into a fat storage state (and nobody wants this).
The Key Pieces of An Energized Snack
It’s best to combine a protein/fat and a carbohydrate for your snack. This combination will allow the blood sugar to remain stable and keep your energy stable throughout the day. Here are 10 ideas for great energized snacks to include in your busy days.
- 1 hard boiled egg + 1 cup raw broccoli and red bell peppers + 2 Tbsp guacamole
- 1-2 nitrate free ham deli slices + ¼ cup nuts + ½ pear
- 1 chicken jerky stick + 8 rice crackers topped with 2 oz cheese
- ½ scoop protein powder + 2 Tbsp heavy cream + ½ cup peaches blended together
- 1 hard boiled egg + 10 olives + ½ cup peppers mixed together
- 1-2 oz tuna mixed with 1-2 Tbsp unrefined mayo + ½ cup celery sticks for dipping
- ½ cup full fat greek yogurt + ¼ banana
- ½ cup full fat cottage cheese + ½ cup raspberries + ¼ cup nuts
- 2 oz steak + 10 olives + ½ banana
- ½ scoop protein powder + 1 Tbsp coconut oil + ½ cup blueberries + ½ cup spinach + water blended together
The Real Magic is in the Preparation
To help keep the snacks regular (ideally eating a meal/snack every three hours) I recommend pre-portioning and pre-prepping items for your snacks. This might look like, boiling a dozen eggs for the week or washing and cutting up all your veggies and portioning into snack size containers. It can also be dividing all of the ingredients for that quick smoothie into Ziploc bags and storing in the freezer (if you like things cold). I love to portion out almonds into small snack size (¼ cup) containers and grab them when I know I’ll be having a day on the go.
Energized snacking really can be a game changer, a busy momma. With a little pre-planning, organization and maybe even a pre-set alarm reminder to eat – you can avoid the “hangry” cycle and keep your energy consistent throughout the day. Imagine having the energy to cross all the “necessary” to-do’s off your list and have enough left to focus on the things that really do bring you joy! Now, that’s how I define success. Energized snacks are just 1 piece of this energy puzzle, busy momma. For more easy lifestyle hacks to get instant energy today – click here. You’ve got this busy momma and I’m here to help.