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9 Healthy Snack Ideas to Keep Your Diet on Course

9 Healthy Snack Ideas to Keep Your Diet on Course

Sticking to a diet can be difficult. A reduction in calories, changes to eating habits, and missing out on treats can all make it tough to maintain. Cravings for something to eat between meals can often be a tripping point, especially when the only snacks available to buy are unhealthy and full of sugar and bad fats.

Certain times of the day can be particularly difficult. Mid-afternoon is a common time to feel hungry, as blood sugar and energy levels start to drop as the work day winds to a close. This is when there is a tendency to desire a pick-me-up, a craving for something full of carbohydrates and sugars, to boost the blood sugar levels. Cakes, candies and cookies are common culprits when breaking a diet, as they contain high levels of what the body is craving. The trick to avoid failing with the diet is to have a prepared list of great tasting, healthy snacks that will satisfy the cravings but that are also easy and convenient alternatives to the sugar laden treats.

Here are 9 healthy snack ideas that will satisfy your hunger between meals while keeping your diet on course.

1. Bananas

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bananas

    Naturally healthy and low in fat, bananas are filling snacks. Wrapped up in their ‘carry case’ they are a perfectly designed take-with-you snack. Bananas are rich in potassium which is essential for good heart function and they are also full of fiber for a healthy digestive system.

    2. Nuts

    nuts

      Nuts have a variety of nutritional benefits, so a handful of mixed nuts will provide you with many different vitamins and minerals and they are also packed with essential oils, fiber and protein. Just a handful of nuts can stave off hunger, releasing energy slowly and leaving you satisfied for longer. Nuts are an ideal snack to keep in your bag or on your desk, to tuck into whenever you get hungry between meals. Avoid the salted or flavored varieties and instead choose nuts in their natural form to gain the benefits without the additives.

      3. Korean sesame seed and seaweed snack

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      SONY DSC

        These are very low in calories and fat and full of nutrients so are a tasty alternative to potato chips. Research has shown that seaweed slows down gut transit, releasing its energy slowly which makes you feel fuller for longer. Sesame seeds contain oleic acid which helps lower bad cholesterol, as well as being full of vitamins, minerals, and antioxidants.

        4. Popcorn

        popcorn

          Popcorn can be a healthy, filling snack as long as you avoid pre-prepared options coated in salt or sugary coatings and prepared in lots of oil. Either look for organic, low fat alternatives or better still, make your own in a pan or in the microwave. Just remember not to add any high calorie ingredients. Enjoy freshly popped and warm; they taste great just as they are!

          5. Low fat yogurt lollipops

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          yogurt-fen-elder lolli

            A great treat for hot summer days! Buy plastic lollipop molds, fill with yogurt, and pop in the freezer. You’ve now got a tasty treat to enjoy, that you can grab from the freezer whenever you fancy.

            6. Oatmeal

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              Oatmeal, or porridge, is a popular breakfast staple but can be enjoyed at any time of the day. It is easy to prepare in a couple of minutes in a microwave, and you can either make it with low fat milk or water. You could add some fresh fruit or honey. This a snack that can be enjoyed at home or work and is an ideal choice in the cold months of the year when cravings for warm stodgy foods are stronger. It is a great food for the immune system and lowering cholesterol and it’s also full of antioxidants and helps stabilize blood sugar which reduces the cravings for snacking on sugary foods

              7. Veggie batons and low fat cream cheese

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                For a tasty treat that gives you all the benefits of fresh vegetables; cut carrots, cucumbers, sticks of celery, red bell peppers and spring onions into batons and dip into low fat cheese. The bright colors of the vegetables are an indicator of high levels of phyto-chemicals which are believed to help prevent cancers and cardiovascular disease. For a healthy vegan alternative, replace the cheese with low fat humus. For a heart friendly choice, choose a salsa dip. Tomatoes are full of an antioxidant called lycopene, which may help prevent cardiovascular disease. Make your own salsa to avoid the higher levels of salt and sugar found in many manufactured brands.

                8. Smoothies

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                  Make your own smoothies easily at home with just a large glass or jug, a cheap handheld blender and your chosen ingredients. Just add pieces of frozen fruit to a glass of fruit juice, add a banana to thicken and blend together. The result is a refreshing, tasty snack that will satisfy a hungry appetite, and is full of healthy fruit. These are easy and quick to make, and there is a never ending variety of different fruit flavors and combinations to try. For a creamier alternative, you could add low fat yogurt.

                  9. Homemade vegetable soup

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                    To make homemade vegetable soup, mix stock to water, add an onion and your favorite vegetables (peeled and chopped) to a saucepan or slow cooker and cook. When done, blend the contents, and you can now enjoy your homemade soup. You can cook larger amounts and freeze into portions, so you can have them available quickly and easily and avoid reaching for an unhealthy option. Soup is an ideal snack for work as you can take straight from the freezer and microwave when required, or heat up and pour into a thermos flask to take with you.

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                    Last Updated on March 13, 2019

                    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                    Have you gotten into a rut before? Or are you in a rut right now?

                    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                    1. Work on the small tasks.

                    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                    2. Take a break from your work desk.

                    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                    3. Upgrade yourself

                    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                    4. Talk to a friend.

                    Talk to someone and get your mind off work for a while.

                    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                    5. Forget about trying to be perfect.

                    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                    6. Paint a vision to work towards.

                    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                    7. Read a book (or blog).

                    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                    Check out the best selling books; those are generally packed with great wisdom.

                    8. Have a quick nap.

                    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                    9. Remember why you are doing this.

                    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                    10. Find some competition.

                    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                    11. Go exercise.

                    Since you are not making headway at work, might as well spend the time shaping yourself up.

                    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                    12. Take a good break.

                    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                    More Resources About Getting out of a Rut

                    Featured photo credit: Joshua Earle via unsplash.com

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