15 snacks to help boost your energy and productivity

15 SNACKS OBOOST Energy & Productivity to We all get tired at some point during the day. Instead of reaching for a short-lived jolt when the slump hits you, choose a healthy snack that will perk you up and keep you going. The key, says dietician Lisa Moskovitz, is to pick a snack that's low in sugar and saturated fat to "ensure your body has the fuel to keep going so you can easily complete all of your daily tasks". Here are a few snacks to consider the next time you hit that midday slump. 1). (aka Raw Chacalate) Serving recommendation: 55 to 115 grams, depending on the recipe WHY IT PROVIDES A BOOST: Cacao is one of the best sources Mg of antioxidants on the planet A great source of magnesium, iron, manganese and chromium Fe Contains anandamide, which improves mood and energy production Cr Mn 2) KALE CHIPS Serving recommendation: One-fourth of a bunch or a 70-gram bag of store-bought kale chips WHY IT PROVIDES A BOOST: Gives you a healthy dose of iron, as well as vitamins A and C A Vitamin C plays a role in ensuring your body can properly absorb iron Kale is also an excellent source к of vitamin K, which helps blood clot normally 3) DRY-ROASTED EDAMAME Serving recommendation: 55 grams of dry-roasted edamame WHY IT PROVIDES A BOOST: Edamame, or young soya beans, contain ample amounts of: Iron, an essential mineral that helps transport oxygen throughout the body Fe Folate, which helps ensure blood and other nutrients reach the brain properly 4) HEMP SEEDS 15 grams Serving recommendation: • of hemp seed oil in salad dressing • of hemp protein in smoothies & yoghurt • of toasted hemp seeds plain or on salads and fruit WHY IT PROVIDES A BOOST: Hemp is a complete protein with a low glycemic index A good source of fibre, protein and omega-3 fatty acids 5) CHIA SEEDS 15 grams of chia added to cereal, smoothies, Serving Jeammendation: yoghurt or salads. Also as recommended in various pudding and baked goods recipes. WHY IT PROVIDES A BOOST: Chia contains plenty of protein, fibre, good fats, iron, calcium, zinc and magnesium Mg Magnesium helps maintain blood sugar levels Zinc produces enzymes that make energy 6) CHICKPEAS Serving recommendation: 225 grams of chickpeas WHY IT PROVIDES A BOOST: Chickpeas are high in protein, fibre, iron, vitamin B6 and magnesium B6 Mg 7) CRACKERS & HUMMUS Serving recommendation: 4 whole grain crackers with 15 grams of hummus WHY IT PROVIDES A BOOST: The whole grain crackers provide complex carbs The carbs break down into sugars more slowly than simple carbs Hummus is high in protein, iron and antioxidants This causes them to produce energy over a longer period of time, rather than spiking your blood sugar, only for it to crash a short while later Fe 8) HARD-BOILED EGG Serving recommendation: 1 large hard-boiled egg WHY IT PROVIDES A BOOST: Eggs contain plenty of iron and protein for lasting energy and fullness Fe 9) QUINOA (pranounced “Keen Wah") 115 grams cooked: Serving recommendation: • Added to baked goods, like cookies • In chili, soups, stir fries, salads and stews • As a nutritious substitute for rice or potatoes • For a breakfast cereal by adding fruit, cinnamon and honey WHY IT PROVIDES A BOOST: Called "Mother Grain," by the Incas, quinoa is 20% protein A pseudo-cereal, it is rich in B vitamins, which convert carbohydrates into energy 10) FRUIT & PEANUT BUTTER OR NUTS • One banana, 225 grams of grapes, Serving recommendation: 55 grams of dried fruit or a small apple 30 grams of peanut butter or 55 grams of nuts WHY THE FRUIT PROVIDES A BOOST: Fructose brings quick energy Fibre brings longer lasting energy WHY THE NUTS PROVIDE A BOOST: A combination of good fats and protein provide steady energy and satiety Peanut butter The vitamin B6 in nuts converts tryptophan in bananas to serotonin, improving mood B6 11) TOFU OR YOGHURT & BANANA SMOOTHIE • Blend a banana and 115 grams of silken Serving recommendation: tofu or mix Greek yoghurt with 115 grams of soya milk • Add 15 grams of honey and 30 grams of cocoa powder and blend well WHY IT PROVIDES A BOOST: • 17 grams of protein for energy • 10 grams of fibre for long-lasting fullness High levels of magnesium and potassium, which helps maintain energy levels к 12) STUFFED HARD-BOILED EGGS Serving recommendation: • Hard-boil eggs and stuff them with fresh guacamole • For guacamole, just mash an avocado with a little salsa and lemon WHY IT PROVIDES A BOOST: Healthy fats and protein for energy 10 grams of fibre for long-lasting fullness • High levels of potassium K 13) TRAIL MIX • Mix 14 grams of almonds with 55 grams Serving recommendation: each of peanuts and dried cranberries • Add 5 grams dark or semi-sweet chocolate chips • Change it up by adding raisins instead of cranberries or by using other types of nuts like cashews or walnuts WHY IT PROVIDES A BOOST: A healthy combination of fat and protein An easy snack to carry with you anytime Includes vitamins E and C Mg Provides potassium, magnesium and fibre 14) TURKEY ROLL-UPS 2 slices of turkey and 2 breadsticks or pretzel rods Serving recommendation: • Spread each slice of turkey with mustard or mango chutney • Wrap each slice of turkey around a sesame breadstick or • Tie them up with a chive or green onion strip WHY IT PROVIDES A BOOST: A low-calorie, high-protein snack Provides potassium for quick energy An easy, quick snack to make 15) GOJI BERRIES Serving recommendation: to tea, smoothies, soups, cereal or trail mix Add a handful of berries or a dash of juice • Use when baking cookies or muffins • Used for thousands of years in Chinese medicine to enhance energy and healthy hormone levels, goji berries are also available juiced WHY IT PROVIDES A BOOST: A complete protein containing 18 amino acids 75 grams contains the 100% daily requirement of vitamin B2 and iron B2 Zn Se Provides healthy fats like linoleic acid Ca Fe Includes vitamins C and A, plus calcium, zinc and selenium Increases blood flow for instant energy It's normal to feel tired in the afternoon, but the right snack can help eliminate drowsiness and improve your mood. What's important is to pick snack foods that are good for you, like those that contain plenty of fibre, protein and good fats. These foods will fill you up and keep you moving, instead of providing you with a jolt of energy that burns out quickly. Brought to you by Citrix Go ToMeeting. Boost your productivity and meet online with simple-to-use video conferencing. For more productivity tips, visit gotomeeting.com.au SOURCES: greatist.com, health.com, huffingtonpost.ca, calorieking.com, madamenoire.com, mensfitness.com, caring.com, mentalhealthy.co.uk, lifehack.org, fitnessmagazine.com, authoritynutrition.com, medicalnewstoday.com cіTRIX GoTOMeeting Online Meetings Made Easy