You’re halfway through the workday and time is dragging. You’re getting tired, but it’s too late in the day for caffeine if you want to get to bed at a reasonable time. Try some of these energy boosting snacks to get you through the work day. They provide the energy boost you need, without the crash you would get from coffee or an energy drink.
According to health.com, a midday snack should contain about 100 calories or 15 grams of carbohydrates. Don’t be scared of good carbs, we need them to ensure our body has proper fuel to get through the day! Carbohydrates have gotten a bad reputation, because when most people think of carbs they think hamburgers, pizza or french fries, which would actually be classified as fats.
Oatmeal with Flax Seed– Oatmeal has complex carbohydrates, fiber and vitamin B. Oatmeal is one of those snacks that your mother would say “sticks to your ribs,” meaning it takes awhile to digest and keeps you full for a long time. Stick to the original oats- adding brown sugar, dried fruit and honey can add more sugar and calories to your healthy snack and make you feel more fatigued in the long run. A good option for flavoring is flax seed is adding a teaspoon of sugar free maple syrup. Flax seed is packed with minerals- potassium, — about seven times as much as a banana would provide–calcium, magnesium and folic acid. Mixed into your oatmeal Flax Seed provides a chocolate taste.
Banana with Peanut Butter– This satisfying combination provides you with natural energy from the sugars found in fruit, and the protein from the peanut butter will keep you full and focused until you get home from work.
Handful of Almonds– Almonds contain mono-unsaturated fats, aka: good fats, calcium, zinc, iron, and protein. They are also known to improve your memory. However, limit it to about a handful a day, you don’t want to overdo it.
Dark Chocolate– Dark chocolate can provide many antioxidants and health benefits, while reducing the risk of heart disease. This does not mean the chocolate that is all sugar found in stores, like Kit Kats, Twix, and Reese’s Peanut Butter Cups. Buy dark chocolate with 65-90% cacao to provide the most nutrients. Four squares are the same as a small chocolate bar, but provide you with fiber, iron, magnesium and copper. It has the potential to improve blood flow and lower blood pressure, as well as improve brain function. Although dark chocolate packs all these benefits to your health, it still must be consumed in moderation, like most everything else.
Kiwi– This fine fruit may be small, but packs twice the amount of potassium found in a banana and twice the amount of vitamin C in an orange. The simple sugars will give you the rush of energy that you’re looking for. Plus, two kiwi fruits are only 100 calories!
Next time you need an energy boost or snack at work, put down those potato chips and drop the soda! The oil in potato chips will leave you feeling bloated and fatigued. Other healthy options include: hummus and fresh vegetables, pumpkin seeds, green smoothie, coconut water, avocado with sea salt, raw granola, dried figs and dates.