Crunchy, (lightly) Salted Snacks

Sometimes I want a salty crunchy snack that's not crackers, which is usually my go-to. Here are some options that we really enjoy:

Simple Roasted Chickpeas - this is a recipe from allrecipes.com (be sure to read the reviews for helpful hints)

Bhuja Crunchy Seasoned Peas - first received these from my Mom, and now we order them online. Whole Foods and Sprouts stores carry this brand, but not the peas. (Our son adores these. He woke up one morning asking for freshly squeezed orange juice and peas for breakfast!)

Both of these snacks taste great while providing you with enough protein and fiber to satisfy your hunger and fuel your body. Here's another recipe for chickpeas that I ran across in eat well Lose Weight magazine but haven't tried yet:

Barbecue Spice Roasted Chickpeas
Prep: 5 minutes   Roast: 30 minutes
Oven: 450 degrees F

2 15-oz cans no-salt added garbanzo beans (chickpeas), rinsed and drained
1/4 cup olive oil
1 teaspoon barbecue spice
1 teaspoon paprika
1 teaspoon chili powder
¼ teaspoon garlic salt
¼ teaspoon celery salt
¼ teaspoon onion powder

Preheat oven to 450 degrees F. In a medium bowl combine garbanzo beans, oil, barbecue spice, paprika, chili powder, garlic salt, celery salt, and onion powder. Spread in an even layer in a 15x10x1-inch baking pan. Roast about 30 minutes or until browned and crisp, stirring once halfway through roasting. Cool completely. Makes 12 servings (¼ cup each).
Nutritional info per serving: 101 calories, 5g fat (1 g saturated fat), 0mg cholesterol, 122 mg sodium, 10g carbs, 0g sugar, 3 g fiber, 4g protein.

You can substitute with different spices in order to use less salt, use a different oil, or substitute peas for chickpeas; these recipes can be a good starting point to find just the right recipe that works for you and fits your dietary needs. Or, better yet, search online for more. Your likely to find the right fit! Crunchy peas and chickpeas can also be a great addition to your salads.


Action Item: Rethink your crunchy, (lightly) salted snacks! Can you make better choices?*

For further reading: Benefits of Chickpeas and The Protein in Chickpeas


* The recommendation for sodium intake is less than 2,300 mg/day for adults. This equals about one teaspoon of table salt. Most people consume far too much sodium through processed foods and table salt, therefore, this recommendation is set at an upper limit. Special populations including those diagnosed with high blood pressure or at risk for high blood pressure should limit sodium consumption to 1,500 mg/day. The minimum requirement of sodium for normal body function is about 500 mg/day.

Willpower to Snack Wisely

Do you have the willpower it takes to make healthy lifestyle choices? Yes you do, but you just may need to exercise that muscle. Many of us wanting to eat better have probably mentioned our willpower or lack thereof. Research shows that willpower can be thought of like a bucket that can be depleted but also a muscle that can be strengthened. 

This is from the Stanford Medical School Newsletter, Scope:
Is willpower a limited resource? Yes, and no. One of the most replicated findings in the field of willpower research is that people who use willpower seem to run out of it. Interestingly, any act of self-control leaves people with less willpower for completely unrelated challenges. Trying to control your temper, ignore distractions or refuse seconds all tap the same source of strength. The research also shows that willpower decreases over the course of the day, as your energy gets “spent” on stress and self-control. This has become known as “the muscle model” of willpower. Like your biceps or quadriceps the willpower “muscle” can get exhausted from effort.

But that doesn’t mean we’re all doomed to run out of willpower by noon. I prefer to talk about becoming a willpower athlete. Any muscle in your body can be made stronger through exercise. If willpower is a muscle, even a metaphorical muscle, it should be possible to train it. That’s what the research shows. As with physical exercise, using your self-control muscle may be tiring, but over time the workout increases your strength and stamina. So what starts out difficult becomes easier over time. New behaviors become habits, temptations become less overwhelming and willpower challenges can even become fun.

Is it no wonder then by the end of a long day that some people reach for processed, unhealthy food -- it's fast, easy and doesn't require yet another decision. But now you know better, so you will want to reach for a healthier snack. With that in mind, here are some recommendations for smarter snacking from Harvard Medical School's HEALTHbeat:

 

Have you upgraded your snacks in the interest of more healthful eating? Perhaps you’ve traded in your afternoon candy bar for an energy bar or have become a fan of baked potato chips or fat-free ice cream. Maybe you’re willing to pay a little extra when the label says “organic” or “natural.”

It’s a great idea to choose snacks wisely. But many foods that seem to be a great nutrition value aren’t. Bran muffins and cereal bars can be packed with unhealthy fats and added sugar. Fat-free foods often contain lots of added salt and sugar.

Here are 7 tips for smarter snacking.

1. Go for the grain. Whole-grain snacks — such as whole-grain low-salt pretzels or tortilla chips and high-fiber, whole-grain cereals — can give you some energy with staying power.
2. Bring back breakfast. Many breakfast foods can be repurposed as a nutritious snack later in the day. How about a slice of whole-grain toast topped with low-sugar jam? Low-sugar granola also makes a quick snack.
3. Try a “hi-low” combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.
4. Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Nuts have lots of calories, though, so keep portion sizes small.
5. The combo snack. Try to eat more than one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Try some whole-grain crackers (carbohydrates) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.
6. Snack mindfully. Don’t eat your snack while doing something else like surfing the Web, watching TV, or working at your desk. Instead, stop what you’re doing for a few minutes and eat your snack like you would a small meal.
7. You can take it with you. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won’t turn in desperation to the cookies at the coffee counter or the candy bars in the office vending machine.

My additional thought on snacking... if you want something sweet, go for it. BUT choose wisely and eat small amounts. Sometimes I want some chocolate, and I'll eat a handful of dark chocolate chips or if I'm at the store (and losing willpower) I'll choose a handful of dark chocolate covered almonds from the bulk bin. I'll even talk myself into going home and making cookies instead. This works, because sometimes I get home and decide I don't even want sweets. Don't restrict yourself, but don't go overboard either. Just keep exercising that willpower muscle.

Action Item: Make a late-January resolution to strengthen your willpower! Work on it a little every day.

For further reading: The Secret to Outsmarting Temptation, Conserve Your Willpower it Runs Out, and The Science of Willpower
 

In Your Face

We all know that it helps to avoid unhealthy snacks by keeping them out of the house. I read that your house should be a safe zone (especially for kids) because we are all faced with so many temptations everywhere we go. So true! That being said; most of us need a snack a some point. Keep yummy, healthy, natural snacks out on the counter and in places where you can see them!

This is what works for us. Fruit is on the counter in a convenient place and ready-to-eat grapes or sliced carrots in the refrigerator. Nuts are in glass jars easily accessible, and they are always in sight (ours are behind clear glass cabinet doors).

You can keep your snacks in your face throughout the day as well, by never leaving the house without some healthy snacks in your purse, backpack or pocket! That way you resist the temptation to eat something you don't need. I never leave the house without fruit or pretzels or nuts or a granola bar. Dried fruit (without added ingredients) is a good choice so you don't find a solid black mushy banana in your backpack like I have been known to do!

Action item: Get unhealthy, empty-calorie snacks out of your house and off your shopping list. Your body will thank you!

For further reading: Need ideas for healthier snacks. This is not a perfect snacking list, but offers good ideas if you're stuck in a rut. Some of the items - such as granola bars - can be very unhealthy. As always, read labels, choose foods with ingredients that will fuel your body, and make the best decision out of the choices at hand.