Sometimes all it takes is a little inspiration to stick to healthy eating. We all know nutrition plays a big part in weight loss and health and snacking can easily become unhealthy. So let’s get inspired and take look at some of my favourite snacks that are healthy, easy to make, and satisfying.

Muesli Bars:

Muesli bars and nut bars are convenient on-the-go snack. However, many brands pack them full of sugar, so much so that eating one bar would be the same as eating a slice of cake! The nice and natural range of protein nut bars has one of the lowest sugar contents on the market. The salted caramel flavour as pictured has the lowest sugar in the range at <2g per 100g.

Rice cakes:

Rice cakes are low in calories and when topped with nutrient-dense foods, create a wholesome snack.

There are endless options for toppings, but here are a few ideas:

• Nut butter and banana/apple slices
• Avocado and tomato
• Hummus and chicken
• “Healthy Pizza” – Pizza sauce, melted cheese, olives, basil
• Curried eggs
• Tuna/salmon
• Ham and cheese
• Cream cheese and smoked salmon

Healthy berry and chocolate yogurt:

Greek yogurt is high in calcium and probiotics which aid in bone health and a healthy bacterial balance in the gut. However, plain Greek yogurt can be bitter tasting. The following recipes spruce up plain Greek yogurt to make it a little tastier.

Vanilla berry yogurt:

Start with some plain Greek yogurt and mix in the following:

• Low-calorie sweeteners e.g. stevia or agave or small portion of honey or golden syrup
• Vanilla essence
• Optional: Vanilla protein powder
• Warmed frozen berries
• Add a handful of nuts & seeds on top for some crunch

Healthy chocolate yogurt:

Again, start with some plain Greek yogurt and mix in the following:

• Low-calorie sweeteners e.g. stevia or agave
• Vanilla essence
• Cacao power or protein chocolate powder
• Optional: Cacao nibs (healthy chocolate chips)

Sweet potato fries:

Sweet potatoes are a great source of fiber and well as containing an array of vitamins and minerals, especially B vitamins, vitamin C, iron, calcium, and selenium.

Cut up a sweet potato into thin slices. Toss the fries in approx. ½ a tablespoon of cornstarch before adding 1 tablespoon of olive oil. Bake in the oven until crispy. If desired, add seasonings such as pepper, garlic powder, or mixed herbs.

Banana oat cookies:

Ingredients:

• ½ cup of rolled oats
• 1 cup of oat flour (can blend regular oats in a food processor/blender to reach flour consistency)
• 2 medium ripe bananas
• 1/3 cup dark chocolate chips or raisins
• ½ teaspoon of cinnamon
• Low-calorie sweetener to taste

Preheat the oven to 180 degrees Celsius. Mash the bananas into a puree type consistency. Mix in the oat flour, rolled oats, cinnamon, and chocolate chips/raisins.  If desired add in a low-calorie sweetener such as stevia or agave to taste. If the sweetener is a liquid add 2 tablespoons more oat flour to bind the mixture. This mixture will not spread while baking so form into the desired cookie shape, arrange on a baking tray lined with baking paper and bake for approximately 12-15 minutes.

These biscuits can be eaten on there own or with some Greek yogurt for a filling snack or even breakfast.

Banana Pikelets:

If you’ve got 10 minutes to spare then these are a perfect sweet, yet low sugar treat!

Ingredients:

• One medium banana
• One egg
• ½ cup of your choice of flour – whole meal, gluten free, almond, coconut etc. personally I prefer buckwheat flour as it has a high protein content!
• ¼ teaspoon of baking soda
• ¼ teaspoon of baking powder
• ½ cup of any type of milk (cows, almond, oat etc.)
• 1 tsp of cinnamon

Add all ingredients into a blender and blend until a smooth consistency Is achieved.  Fry in a pan cooking both sides. These can be eaten plain or topped with yogurt, berries etc. and can easily be packed in a container for an on the go snack.

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Arguably the world’s favourite beverage, coffee is frequently in the headlines for both positive and negative health effects. This can be confusing when new research constantly gives conflicting opinions. So, let’s take a look at the big picture and conclude whether coffee is our friend or enemy.

The Good

Improved Energy levels and Intelligence – Coffee contains a stimulant called caffeine. After drinking coffee, caffeine absorbs into the blood and travels to the brain where it binds to adenosine receptors. These receptors are involved in promoting sleep and when caffeine is bound, sleep-promoting effects are inhibited – thus resulting in feelings of wakefulness.

Can help burn fat – Several studies show that coffee can increase your metabolic rate by 3-11%. However, other studies have shown these effects may be diminished in long-term coffee drinkers.

Can improve exercise performance – Caffeine increases adrenaline levels in the blood and release fatty acids into the blood to be available for fuel – these effects can improve physical performance. The best pre-workout aid around.

High in Antioxidants – Coffee contains high levels of antioxidants which are known to reduce oxidative damage in the body. This may be why some studies have found lower risks of liver cancer in coffee drinkers.

Contains Essential nutrients – Coffee contains small amounts of some vitamins including B1, B2, B3, B5, and B9 (folate); and minerals potassium, magnesium, phosphorus, and manganese.

May protect against Alzheimer’s and dementia – Healthy eating and exercise are the main preventative measures for these diseases, but coffee may be effective as well. Studies have shown up to 65% lower risk of Alzheimer’s in coffee drinkers.

May lower risk of type 2 Diabetes – Observational studies have associated coffee with a decreased risk of diabetes. However, conflicting research has shown that in diabetics and those with insulin resistance coffee spikes insulin levels which worsens these conditions.

 The Bad

Elevated Cholesterol – High consumption of unfiltered coffee has been associated with mild elevations in cholesterol.

Heart Disease – Some studies have found two or more cups of coffee per day may increase the risk of heart disease

Caffeine Dependence – Another downside is that people may become dependent on the energy boost from coffee, rather than the body’s natural energy.  “Withdrawal” symptoms can include headaches, irritability, and fatigue

Stress – The caffeine in coffee increases catecholamines – your stress hormones.

Digestive issues – The acidity of coffee is associated with digestive discomfort, indigestion, heartburn, and imbalances in your gut microbiome.

Decreased serotonin – Caffeine can disrupt serotonin synthesis in the brain – a hormone that controls mood, sleep, and energy levels.

Decreased both health – Studies have shown elevated excretion of calcium, magnesium, and potassium in coffee drinkers – these minerals are important for bone health.

The Verdict

Like all foods and fluids that we put in our bodies, everything is okay in moderation. It is clear that coffee has a multitude of health benefits, but, overindulging in too much coffee does have negative side effects. The New Zealand Nutrition Foundation recommends a limit of 3 coffees per day or 300-400mg of caffeine. Pregnant women should limit their caffeine intake to less than 200mg per day as pregnancy slows the rate that caffeine is metabolized in the body and has been linked to low birth weight. Breastfeeding mothers should also be aware that caffeine may have stimulating effects on their child. Children should not consume coffee or any caffeine as it has been linked to irritability, sleeping problems, aggression, and attention issues.

If you choose to drink coffee be sure to have it as part of a healthy balanced diet.

If you are dependent on 2 or more coffees per day to feel energized, you may need to implement some healthy habits into your routine to boost natural energy levels:

• Make sure you are drinking at least 8 glasses of water per day, and instead of going straight for a coffee in the morning try having a glass of water as soon as you wake up.
• If you are tired allow more time for sleep for a natural energy boost – if you have trouble sleeping see our blog on sleep for tips on getting to sleep naturally and the benefits of a good night’s sleep.
• Include a variety of fruit and vegetables in your daily diet. Vitamins and minerals all play a role in natural energy production in the body.

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