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Published on September 27, 2018

25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity

25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity

Snacks are awesome. They bridge the gaps between our meals, provide us a little mental reset, and can oftentimes lead to a healthier weight.

How does this magic work exactly? Well, let me tell you:

Incorporating snacks into your mid-morning and mid-afternoon can balance out your blood sugar, preventing those dreaded spikes and crashes. A proper snack can also lead to sustained energy by providing you with energy all day long.

Remember, food is fuel. So without adding gas to your tank, you will quickly run out leading to decreased productivity and a crabby mood.

What about the healthy weight you may ask? When you provide your body with proper fuel throughout the day, you don’t meet meal time with starvation. You have more control when you dinner plate lands on the table, leading to decreased portions and less chance of over-eating. In fact, oftentimes I recommend snacks to most of my nutrition clientele.

The perfect snack follows a simple formula: Protein + Produce. This will give you carbs for a quick energy bump combined with fiber and protein for sustaining that energy. This snack duo also lends itself to be quite portable. A no fuss approach to feeling better throughout the day is always welcome.

Here are some healthy snacks for work to sustain your energy, keep your focus locked in, and promote that healthy weight:

1. Cucumber Sandwiches

    Cucumber sandwiches follow that perfect snack combo of protein + produce. The light and refreshing cucumber “buns” are a great delivery system for the protein-rich turkey slices.

    Cucumbers are also a great source of hydration as they are made up of mostly water! And, yes, you can eat your water.

    ~ Get the recipe here!

    2. Tuna Salad Cucumbers

      Cucumbers again?! Yup, these little fruits (not even a veg) are so easy and friendly for all snackers.

      Creating open-faced tuna salad sandwiches is a great way to have snack that will keep you going until your next meal. The tuna provides you with healthy fats that pairs nicely with the crunch of the fibrous cucumber.

      ~ Get the recipe here!

      3. The Classic: Trail Mix

        This classic combination is a tried and true method of snacking for a reason. It’s super easy, fun to mix up, and provides a nutritious punch.

        Check out this list of some great trail mix variations and ideas! Be sure to go for low-sodium nuts and no sugar added dried fruits to keep unwanted empty calories at bay.

        ~ Get the recipe here!

        4. Apple Cookies

          You can call these dessert nachos or apple cookies. But either way they make one heck of a snack!

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          Easy to pack and prepare, these apple cookies are loaded with delicious fuel for your mid-morning pick-me-up. And as a bonus, these are very simple to customize to whatever flavor combinations you fancy!

          ~ Get the recipe here!

          5. Banana Hemp Seed Sushi

            Hemp seeds are great! In case you don’t know why, hemp seeds are loaded with vitamin E, iron, and healthy fats.

            Pair these little powerhouse seeds with the power of peanut butter and a nutrient dense banana, you have the perfect combination for a snack! Thinking back on perfect snack formula of protein + produce, this snack follows that to a T!

            ~ Get the recipe here!

            6. Almond Butter and Banana Open Sandwich

              Another classic as it should be; but with a twist. In order to save time and shave off a few extra calories, use your banana as your delivery system. Top it with extra goodies and eat with a fork and knife or dive in to make it finger food!

              This recipe is great to have all the ingredients for in your desk drawer!

              ~ Get the recipe here!

              7. Baba Ganoush

                Baba Ganoush is like hummus’s forgotten cousin. It’s delicious and in my book, doesn’t get enough recognition! This eggplant based dip is a great source of fiber, copper, and vitamin B. You can use carrot sticks or seeded crackers to much this perfect snack down!

                ~ Get the recipe here!

                8. Blueberry Pudding

                  Chia seeds are little protein packets. And when soaked, they make a delicious pudding.

                  Bump up that pudding with fresh fruit and you have the perfect sweet treat to keep you going until lunch-time!

                  ~ Get the recipe here!

                  9. Cowboy Caviar

                    Cowboy caviar is a typical Sunday football food, however, have you ever thought of making a little extra for the week’s snacks? With all the beans and veggies, it is loaded with sustaining energy.

                    Pack this in a small to-go container with your favorite chips and you are all set from lunch to dinner!

                    ~ Get the recipe here!

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                    10. Greek Yogurt & Crushed Almond Banana Popsicles

                      Greek yogurt and crushed almond banana popsicles are the perfect snack swap for when you are feeling something sweet. Much better for you than the vending machine but they are just as indulgent!

                      In this snack recipe, the Greek yogurt and almonds provide the protein that covers the banana (aka produce of course).

                      ~ Get the recipe here!

                      11. Roasted Garlic Kale Hummus

                        Hummus alone should be on everyones list of superfoods! And this one is blended with kale for an extra nutrition bump. The roasted garlic provides a great flavor without making it too spicy.

                        I highly recommend this hummus with your favorite whole grain crackers or cut veggies!

                        ~ Get the recipe here!

                        12. Avocado Deviled Eggs

                          Deviled eggs always feel so fancy to eat. Now add whipped avocado into the mixture and they are indulgent! Another great example of creating a snack that follows the winning formula of protein + produce.

                          As a bonus, the avocados provide a hearty dense of good for you fats and flavor!

                          ~ Get the recipe here!

                          13. Peach Caprese Skewers

                            This snack couldn’t be simpler to make and take! You can keep them in skewer form or throw all the ingredients into your Tupperware container to eat as a salad.

                            Be sure to slice a ripe peach as the sweetness of the peach pairs wonderfully with the creamy mozzarella, fresh basil, and the acidity of the tomatoes!

                            ~ Get the recipe here!

                            14. Hard Boiled Egg and Avocado Bowl

                              Eggs are an excellent source of protein, packing 6 grams in each large one. This seasoned snack bowl is great for an afternoon break or morning nosh. Plus the red bell peppers not only add flavor but also a great dose of vitamin A, C, and B!

                              ~ Get the recipe here!

                              15. Protein Packed Oatmeal Cups

                                You can probably go ahead and call these muffins, but they are healthy muffins!

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                                Using your favorite protein powder, these protein packed oatmeal cups are fully customizable to your liking. You can add fruit (yes, please!), nuts, spices, and a bit of sweetener.

                                The oatmeal base gives you a nice dosing of fiber that will help these muffins last you until you get to sit down for your next meals.

                                ~ Get the recipe here!

                                16. Salmon Avocado Toast

                                  One man’s Sunday brunch order is another’s power snack. To keep from getting too out of control with the calories, opt for a thin slice of toast and 1/4 of an avocado. Top it with high-quality smoked salmon to bask in the Omega 3 healthy fats!

                                  ~ Get the recipe here!

                                  17. Kale Berry and Acai Power Smoothie

                                    Smoothies are a wonderful invention. No time to eat? No worries, drink your snack!

                                    This kale berry and acai power smoothie is chockfull of nutrients, fiber, and protein creating a winning combination!

                                    ~ Get the recipe here!

                                    18. Vegetable Quinoa Chickpea Salad

                                      This is a great snack that can be made in bulk for the whole week. With the chickpeas and quinoa paired with the cucumber and other veggies, this is a light salad that does a wonderful job of bridging the gap between meals.

                                      ~ Get the recipe here!

                                      19. Apple Chai Energy Balls

                                        These are so perfect for those cozy days when you are stuck inside working. These apple chai energy balls are packed with fiber, antioxidants and protein.

                                        Be sure to use old-fashioned oats for more nutrient dense energy balls.

                                        ~ Get the recipe here!

                                        20. Peanut Butter Smoothie

                                          Everyone loves peanut butter. This peanut butter smoothie is the perfect combination to make it a great snack! Pour yourself a small glass and sip away the hanger!

                                          ~ Get the recipe here!

                                          21. Gluten-Free Black Bean Brownies

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                                            Is this permission to eat brownies for a healthy snack? When they are made of black beans it is!

                                            The best part about these brownies is that you can’t tell they are healthy at all. The beans provide the protein that compliments the antioxidants of the chocolate and nuts.

                                            ~ Get the recipe here!

                                            22. Chipotle Lime Edamame

                                              Edamame are whole soy pods that are excellent covered in any flavor combination you can think of! You can make these little guys right at the office with a bag of frozen edamame heated in the company microwave and then topped with all the ingredients.

                                              Simple, easy, and beats that weird buttery popcorn smell that floats down the hallway on Friday afternoons.

                                              ~ Get the recipe here!

                                              23. Cheesy Spinach Quinoa Cups

                                                These are great for on the go and freeze really well! That means you can make them in batches to last you weeks at a time!

                                                The spinach and cheese creates an indulgent snack that won’t cost you tons of calories and hold you over to make it to that 4 o’clock meeting.

                                                ~ Get the recipe here!

                                                24. No Bake Sweet and Salty Granola Bars

                                                  These bars are loaded with good-for-you nuts and seeds. Keeping these in your desk drawer will help curb those hunger pains and afternoon 3 pm slump we all know so well.

                                                  ~ Get the recipe here!

                                                  25. Fancy Rice Cakes

                                                    Rice cakes can be bland on their own, but when you top them like this they are anything but!

                                                    These rice cakes are transformed into delicious snacks that will have you rushing to the break room!

                                                    ~ Get the recipe here!

                                                    Final thoughts

                                                    Snacks are an essential part of balanced eating! It is so important to keep our bodies fueled with good ingredients to keep them working as proficiently as we need them to.

                                                    Adding snacks to your day will help you meet deadlines, improve productivity, and not fall asleep on your keyboard each afternoon.

                                                    Featured photo credit: Roman Rodriguez via unsplash.com

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                                                    Julia Whelan

                                                    Registered Dietitian/Nutritionist

                                                    13 Brain Healthy Foods That Keep Your Brain Sharp Naturally 25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity 17 Power Pressure Cooker Recipes for Rushed Weeknight Meals How to Drink More Water Easily When It Seems Like a Major Chore

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                                                    Last Updated on April 7, 2019

                                                    7 Best Probiotic Supplements (Recommendation & Reviews)

                                                    7 Best Probiotic Supplements (Recommendation & Reviews)

                                                    You’ve probably heard that probiotics are a great way to boost your gut health. And indeed, they are!

                                                    But how do you find the right probiotic for you? Where do you look? Which products are good and which are not?

                                                    Here’s an outline of what you need to look for when choosing the best probiotic supplement.

                                                    5 Questions to Ask When Buying a Probiotic

                                                    First of all, you should check off these 5 questions.

                                                    1. Will the Bacteria in the Probiotic Reach Your Gut?

                                                    A good probiotic should be designed in a way that allows the bacteria to survive the harsh acidic environment of your stomach. This means the bacteria have a better chance of arriving at your intestines ready to establish themselves and do their work.

                                                    That’s why you should look for a probiotic supplement that uses some form of time-release technology (such as BIO-tract or delayed-release capsules) that protects the probiotic bacteria and prevents them from being broken down in your stomach.[1]

                                                    2. How Many Billion CFUS of Bacteria Do I Need?

                                                    CFU stands for colony forming unit. This is the amount of live and active bacteria contained in each dose.

                                                    Generally speaking, the higher the CFU count, the more effective the probiotic. However, not all products will state how many CFUs they contain, which can be a sign that the actual count is very low.

                                                    A good probiotic supplement should contain at least 10 billion CFUs for it to be effective, or at least 5 billion CFUs for children.

                                                    3. Which Strains of Bacteria Does It Contain?

                                                    There are hundreds of different strains of bacteria, and all of them have unique properties. Some probiotics have been shown to help with specific health conditions. Most of the probiotics in commercial formulations are naturally found in a healthy gut.

                                                    Some of the best bacterial strains to look for in a probiotic are L. plantarum (for protecting the membrane that surrounds your gut), L. paracasei (for its antibacterial properties that can ward off pathogens like E. coli and Candida albicans) and L. acidophilus (to regulate acidity in your gut and boost your immune system).

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                                                    4. How Many Different Strains of Bacteria Are Included?

                                                    There are more than 1,000 different species of bacteria in a healthy gut – so it’s best to choose a probiotic supplement that contains a variety of strains.

                                                    All these strains work together, each supporting one another with their different properties. The more strains, the more work that gets done!

                                                    5. Are There Any Other Ingredients That Might Damage Your Gut Health?

                                                    Many supplement manufacturers include fillers and unnecessary ingredients to lengthen shelf life, sweeten their product, or make the contents easier to pour into capsules. Be sure to read the ingredients label carefully as some of these ‘extras’ can be harmful to gut health.

                                                    Look out for common allergens such as gluten, nuts, dairy products or animal products, especially if you’re intolerant or allergic to them.

                                                    Also, be aware that some gums (like those found in ‘gummy’ kids’ probiotics) can increase inflammation in your gut.

                                                    7 Best Probiotic Supplements Reviewed

                                                    1. Balance ONE Probiotic

                                                      This is one probiotic supplement that ticks all the right boxes. It contains 12 strains of probiotics, with 15 billion CFUs per tablet. These include the most-researched strains such as Lactobacillus plantarum, Lactobacillus paracasei, Lactobacillus acidophilus, Lactobacillus casei, Bifidobacterium longum, Bifidobacterium bifidum, and more.

                                                      The Balance ONE Probiotic is also free from unnecessary fillers and allergens such as nuts, dairy, gluten. It’s non-GMO and vegan. And it doesn’t require refrigeration, so it’s perfect for travel or keeping on your desk at work.

                                                      It contains only strains that are already present in the human gut, without any Soil Based Organisms (SBOs) or active yeasts.

                                                      The most important feature of the Balance ONE probiotic is its patented delivery system, known as BIO-tract. This special patented process involves compressing the probiotic bacteria into tablets.

                                                      This means that Balance ONE probiotics are able to survive passage through the acidic conditions of the stomach without being destroyed. Studies have shown that this delivery method gets 15 times as many bacteria past stomach acid, compared to regular vegetable capsules.

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                                                      If you’re looking for a quality probiotic with high efficacy, Balance One is my number one choice.

                                                      Check out Balance One Probiotic here.

                                                      2. Renew Life Ultimate Flora Extra Care Probiotic

                                                        This is a good probiotic that contains a wide variety of strains and a powerful dose. There are a guaranteed 30 billion live probiotic cultures including 12 probiotic strains, which makes it a good choice for anyone seeking a starter probiotic.

                                                        It uses delayed-release vegetable capsules which, while not as effective as the BIO-tract system, are still an effective way to deliver bacteria to the gut.

                                                        The rest of the specs check out too: multiple strains for effective support, and free from gluten, dairy, and soy.

                                                        Check out Renew Life Ultimate Flora Extra Care Probiotic here.

                                                        3. Vitamin Bounty – Pro 25 Probiotic & Prebiotic

                                                          With 25 Billion organisms per dose, Vitamin Bounty is a good choice for a maintenance probiotic. It also has an impressive 13 probiotic strains to help support overall digestive health.

                                                          It’s also made with a delayed release capsule to protect the live bacteria contained within each capsule from the harsh environment of the stomach. This helps in the delivery of the bacteria to the intestines and improves efficacy.

                                                          There are a huge range of strains plus a nice bonus of Fermented Greens, which help as a prebiotic.

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                                                          Check out Vitamin Bounty – Pro 25 Probiotic & Prebiotic here.

                                                          4. Hyperbiotics PRO-15 Advanced Strength

                                                            Again, this formula is made with the BIO-tract patented delivery method. The probiotic contents are released over an 8 to 10 hour period, which means they’re more likely to bypass the acidic environment of the stomach and move into the intestinal tract alive.

                                                            It has the added benefit of New Zealand Kiwifruit powder, which functions as a prebiotic to help the healthy bacteria colonize, as well as supporting digestion and regularity.

                                                            Like Balance One, Hyberbiotics Pro-15 has a guaranteed shelf life that doesn’t require refrigeration. It contains only strains that are already present in the human gut, without any Soil Based Organisms (SBOs) or active yeasts.

                                                            Check out Hyperbiotics PRO-15 Advanced Strength here.

                                                            5. Smart Belly Women’s Daily Probiotic

                                                              This formula is designed specifically for women. It contains the top six probiotic strains proven to benefit a woman’s reproductive and urinary tract system, combined with Cranberry and D-Mannose.

                                                              The CFU is 6 billion, which is less than ideal, but it does use the patented Bio-tract delivery system so that the majority of those probiotic bacteria will survive stomach acid. It’s allergy-free and requires no refrigeration.

                                                              Check out Smart Belly Women’s Daily Probiotic here.

                                                              6. Garden of Life Colon Daily Care 40 Billion CFU

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                                                                This well-known brand of probiotic boasts 40 Billion CFU per capsule with 16 strains of probiotic bacteria. This includes B. lactis HN019, a strain proven to help promote bowel regularity and help relieve bloating.

                                                                It also has the nice feature of a desiccant-lined bottle technology to support the shelf life of the probiotics. And it’s allergen-free.

                                                                The only concern with this probiotic is that it does not use an effective method to deliver its bacteria past stomach acid, so it’s hard to say whether those 40 billion probiotic bacteria are guaranteed to reach the intestines.

                                                                Check out Garden of Life Colon Daily Care 40 Billion CFU here.

                                                                7. Align Probiotics Digestive Probiotic

                                                                  Last but not least, Align is designed to support digestive health. Its main feature is its inclusion of Bifidobacterium longum 35624, which the manufacturers claim will deliver 24/7 support to the gut.

                                                                  This particular strain isn’t often seen in other products. If you’re suffering from IBS, this could be a good choice.

                                                                  Check out Align Probiotics Digestive Probiotic here.

                                                                  The Bottom Line

                                                                  There are so many probiotic supplements on the market that it can be difficult to make an informed choice.

                                                                  The health supplement industry is largely unregulated and many of the cheaper products tend to be poor quality.

                                                                  You can use the questions at the top of this article to determine if your probiotic is worth the money. If you need some further guidance, the probiotics listed in this article are all good choices.

                                                                  Featured photo credit: Paweł Czerwiński via unsplash.com

                                                                  Reference

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