Maintaining focus and productivity throughout the hectic workday is often challenging. That’s why you should make sure to eat nutritious breakfasts and include an energy-boosting snack or two later on.
In addition to traditional choices, there are many other ways to boost your nutrients, superfoods being one of the options.
Incorporating Snack Breaks Into Your Day
In addition to choosing the right snacks, it's also important to take regular breaks throughout the day. Allow your body and brain to recharge.
Optimally, take a short break every couple of hours. Take your time to hydrate, enjoy a nutritious snack, stretch your muscles, and take a walk.
This routine will help you maintain your energy levels and reset your brain before moving on with your daily tasks.
Why Are Energy-Boosting Snacks a Big Deal?
First and foremost, the brain needs a constant supply of energy in order to be able to function properly. When we go too long without a bite, our energy levels decline, leading to decreased concentration and productivity.
That’s where energy-boosting snacks fit in.
Energy-Boosting Snack Ideas
There are plenty of energy-boosting snacks to choose from. Here are a few ideas to consider.
Quinoa Power Balls
One snack that has gained popularity recently is quinoa power balls. These bite-sized snacks are both delicious and high in nutrients and there are multiple ways to prepare them.
Here is one idea:
Ingredients:
- 1 cup cooked quinoa
- 1/2 cup almond butter
- 1/4 cup honey or maple syrup
- 1/2 cup rolled oats
- 1/4 cup chopped nuts (such as almonds, walnuts, or pecans)
- 1/4 cup dried fruit of your choice
- 1/4 cup shredded coconut
- 1 teaspoon vanilla extract
- A pinch of salt
- Optional: 1/4 cup dark chocolate chips or cocoa powder
Instructions:
- Combine the quinoa, almond butter, honey or maple syrup, rolled oats, chopped nuts, dried fruit, shredded coconut, vanilla extract, and salt. Mix until combined.
- Optional: fold in the dark chocolate chips or cocoa powder.
- Place the mixture in the refrigerator for ca. 30 minutes.
- After chilling, remove the mixture from the refrigerator and roll it into small balls using your hands.
- Place the quinoa power balls on a baking sheet and return them to the refrigerator to set (30 minutes to an hour).
- Once the power balls have set, transfer them to an airtight container. They can be stored in the refrigerator for up to a week.
Almond Butter and Dark Chocolate Energy Bites
If you’re into rich flavors, this recipe is perfect for you.
Ingredients:
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey or maple syrup
- 1/4 cup dark chocolate chips
- 1/4 cup chopped almonds
- 1 teaspoon vanilla extract
- A pinch of salt
Instructions:
Combine the rolled oats, almond butter, honey/maple syrup, dark chocolate chips, chopped almonds, vanilla extract, and salt. Scoop out small portions of the mixture and roll them into bite-sized balls.
Refrigerate for at least 30 minutes.
Fast Snacks
If you need a fast snack, try one of these recipes:
- Greek Yogurt Parfait: Layer Greek yogurt with fresh berries, granola, and a drizzle of honey.
- Trail Mix: Mix together your favorite nuts, seeds, and dried fruits.
- Nut Butter and Banana Sandwich: Spread almond butter or peanut butter on whole grain bread and top with sliced banana.
- Hummus and Veggie Sticks: Dip carrot, cucumber, and bell pepper sticks into hummus.
Finally, consider incorporating hydrating snacks into your eating habits. They can help you stay focused while enjoying some simple yet powerful foods.
Here are some ideas:
- Cucumber slices
- Watermelon wedges
- Coconut water
- Celery sticks with peanut butter
- Frozen grapes
Mindful Eating
Leaving snacks aside, it’s a good idea to practice mindful eating. It involves paying full attention to the sensory experience of eating, including the taste, texture, and aroma of the food you’re consuming.
Slow down and savor each bite. Pause and breathe before starting your meal to let your brain know that the work mode is off. Engage all senses: take a moment to appreciate the beauty of the food before diving in. Chew your food slowly, savoring each bite.
Make Your Snacking Environment Enjoyable
Finally, practice mindful eating in an enjoyable snacking environment. There are many ways t do this, even if you’re an office worker.
E.g., stock up on a variety of nutritious snacks so that you always have a snack handy. Prepare snacks in advance and keep them tidy and organized to make it easier to spot them immediately. Listen to your body; enjoy a snack when you’re hungry but know when to stop to prevent overeating.
Energy-boosting snacks play a significant role in supporting your body and mind during the workday. It’s, therefore, crucial to pick nutrient-rich options, practice mindful eating, and create an enjoyable snacking environment.
Think of your snack time as a ritual: enjoy every second of it and be inventive. There are so many combinations to try out; combine your favorite superfoods with fruit and spreads and write down your favorite recipes.
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