10 Nutrition-Packed Snacks to Fuel Your Body & Mind : Under30CEO 10 Nutrition-Packed Snacks to Fuel Your Body & Mind : Under30CEO
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10 Nutrition-Packed Snacks to Fuel Your Body & Mind

| August 12, 2013 | 13 Comments

Protein Shake

Your health is your most valuable asset. Your body is a reflection of what you put inside it. The time and money invested in creating and maintaining your health has more benefits than you can ever imagine.

Even outer beauty and glowing skin starts on the inside, but we sometimes get it twisted in that we think it starts on the outside.

We have all heard that it is 80% diet and 20% exercise, in my experience; this has proven to be true. Both complement each other in maintaining your health, but also your mental sharpness and focus for your work.

I started eating for nutritional value, and not comfort nor pleasure, I encourage you to gradually make this change as well.

Besides your daily water intake and your regular daily healthy meals, here are 10 healthy snacks to keep you going throughout the day.  They will feed your brain and body and make you feel refreshed, rather than tired and lethargic.  They won’t put your body in “poison-fighting mode” or that fake feeling of “full” after eating fried or sugar filled food. This is not what “full” actually feels like, that feeling of your stomach being bogged down is actually your body being like “where do I store this poison, my organs cannot take this, nor can my muscles, so I may as well store it in existing fat cells or create more.” A lot of us stop eating well and go for bread, crackers or chips to feel that “full” we are so accustomed to. Gradually you can come to realize that eating should leave you feeling replenished and nourished, not like you’re about to fall asleep.

1. Nuts

Are protein rich which go straight to your muscle mass and keep your brain going.

I recommend your favorite kind of nuts, be it almonds or walnuts, for example, in their natural and non-processed state, which means un-salted, un-coated and no additives.

In this category, trail mix is also an idea, it contains nuts and dried fruit, which can be a healthy dose of protein but also natural (real) sugar from fruit.

You may add chunks of pure dark chocolate to mix it up and add sweetness. Of course, dark chocolate, in its purest forms, actually can wake you up and stimulate your brain. You can also simply have your favorite dried fruit on its own as a snack, be it dried apricot, mango, strawberry, or dried cranberries.

2. Protein Shakes

Can sometimes count as meal replacements instead of being just snacks.

I use Pure Trim Mediterranean Wellness as a meal replacement for two meals each day. If you are looking for a snack shake on its own, any Whey Protein that is from New Zealand, as their standards in no genetic modifications or additives are the most sophisticated, is an awesome snack.  New Zealand Whey is sold at any health food store or supplement store. It comes in many flavors and can be yummy on its own, mixed with water, or you can add fruit and ice and blend it and take it with you in a to-go cup. If you are travelling from place to place, you can keep the powder itself in a container or Ziploc bag.

In addition to shakes, high protein, low sugar protein bars like Simply Bar and Quest bars are my personal favorites. Please be mindful that most protein bars do not count as meal replacements though, just as snacks.

3. Hummus

A  wonderful snack to have with vegetables like baby carrot sticks, whole wheat crackers, pita or even rice crackers (depending on your dietary restrictions).

4. Vegetables

On their own or with dip are lovely.

Your choice of pre-cut and washed (or you may prep them yourself) baby carrots, green beans, peppers cucumbers or celery with light dressing is a great snack to keep you going.

5. Fruit

Choose the kinds that require no prep time at all. Go for apples, bananas, grapes, plums, or oranges, for example. In this category, if you do have time to prepare your snack, I recommend apple slices for dipping in peanut or almond butter.

6. Plain greek yogurt

Delicious and high in protein

You can also buy the Oikos brand which comes with honey.

7. Peanut butter or almond butter banana wraps

You can wrap a banana in a whole grain tortilla with peanut or almond butter and low-fat and low-sugar jam.

8. Corn tortilla chips

With home-made or healthy store bought salsa and guacamole make for a tasty and healthy snack.

9. Granola bars are great for being on the go.

Read the labels though. I recommend Kashi go-lean granola bars and most of the varieties sold in the organic section of the grocery store because they are low sugar / low sodium and high protein.

10. Hard boiled eggs

A  very high protein pick-me-up snack.

I also like to have this with sliced pieces of cheese and whole wheat crackers.

Results in healthy eating habits, as well as exercise, do not show overnight. For example, when you bake a (healthy) dozen of muffins, you must pre-heat the oven and let the heat build-up before your baked goods are fully done.  If you remove your platter of muffins mid-way-through,  just because you do not see instant results, you will end up with undercooked muffins and need to start the entire process over again. Do not remove yourself from this process of cleansing your lifestyle and eating habits just because you do not see instantaneous results in your mind and body. Keep going.

Karisa Karmali is the Founder of The Art of Attitude™ (event hosting, speaking and promo modelling). She is also the Founder of the Just One Person Scholarship Fundraiser by The Art of Attitude © (the book). 

Image Credit: http://cf.ltkcdn.net

About the Author: Karisa Karmali

Karisa Karmali's business, The Art of Attitude™, offers event hosting, public speaking and promotional modelling services. The Art of Attitude © is also the title of Karisa Karmali's book, from which she is donating half of proceeds to the Just One Person Scholarship for 'Youth in Care', of the University of Ottawa.

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Category: Health & Fitness

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  • Curtis Szajkovics

    What a great list!

    I have to say that eating right is a great way to get a few extra hours per day and get into better shape.

    I left my 7-5 job about 3 weeks ago to focus on working for myself. One of the first things I did was change my diet and started up exercising. While I was working my corporate job I actually put on around 35 lbs due to working all day, eating fast food, and no time to work out (2 hour commute each way will do that).

    But since leaving that job and eating right, I’ve been able to drop 13 lbs and gain several hours of work per day because I find eating the right food I don’t get tired after eating.

    I have to say that 80% of my meals are vegetarian now. It’s actually great. I love cooking and hate eating bad tasting food. I used to be a meat and potatoes kind of person so this was a pretty big change. Plus it has been a great challenge. You have so many different flavors to work with when you focus on vegetables, and you learn quickly how little meat actually plays into many dishes. Like just how much flavor does Chicken actually add to stir-fry? I find my parents and sister keep asking to eat my dinners even though they know they are vegetarian :-P

    Just a few notes about some of the little things I have found out in my dietary voyage.

    1) If you like dipping vegetables in Ranch Dressing, try Fat Free Ranch by Hidden Valley. It’s shockingly good. Not like some other Fat Free dressing that are just watery and bland. This one is thick and creamy and you save over 110 calories per 2 tablespoons. (Ask yourself how many tablespoons you use on 1 salad and you could start making salads healthy again!)

    2) Fruit is a great way to start the day, but beware eating too much. Fruit has a lot of sugar and you need to know how your body reacts before you eat apples or oranges all day.

    3) Whole grain food is your best friend. When you actually study the nutrition of what you eat, you will notice how many of the refined snack foods we eat are just empty calories. (I’m an engineer by trade so this was interesting to look at). However simply swapping whole wheat pasta for regular pasta can boost the amount of protein in your dinner and add a great authentic taste. Same goes for wild rice vs white rice and whole wheat bread vs white. (For bread check out the bakery at your local store for fresh baked bread. then store in a refrigerator so it doesn’t mold)

    Over all the best tip I can give is to really learn to read those labels on the back of food and see what you are actually putting in your body. This is good no matter your goal, weight loss, more energy, or even just eating healthier food.

  • Mike Darche

    “Peanut Butter or almond butter banana wraps”– Wow that sounds incredible, I never considered this one but I’ll definitely try it out… Power bars are also great options for protein when you’re on the go and can’t put together a shake!

  • Tyson Hartnett

    Love it! I find nuts are most effective. And I think the separation of feeling full vs nutrition is important

  • http://www.twoodo.com/ Andrea Francis

    I’m already in love with number 7 – who said healthy eating had to be dull?!

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  • Karisa Karmali

    Thanks everyone. I love love love the insight! And Curtis – I admire your dedication to health and wellness.

    Just like the energy around us must be selected wisely, same goes for food. :)

    - Karisa Karmali

  • Karisa Karmali

    Awesome! Glad you like it. I actually tried PB + honey on toast yesterday, legit good.

  • Karisa Karmali

    Amen to that! That is really imp. it took me a while to understand the diff. but very important.

  • Karisa Karmali

    Awesome! Also just tried Clif bars – they are organic, but before my official endorsement of them I must run it by my naturopath lol.

  • Karisa Karmali

    Your knowledge and insight is amazing. So important to be informed!

  • Tyson Hartnett

    Yes, I’m still learning to separate the two :)

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