by Sylvia Hernandez | Dec 16, 2024 | Brain Snacks, Food for thought
Snacks That Soothe Stress
The holiday season is a whirlwind of activities—gatherings, gift shopping, cooking, and decorating can leave even the most organized person feeling overwhelmed. While the festivities are filled with joy, they can also bring moments of stress. Finding ways to stay grounded and focused is essential, and incorporating mindful snacking is a simple yet effective strategy.
Here’s how you can embrace mindful moments with snacks that soothe stress and support mental clarity this holiday season:
1. Mindful snacking. This is more than just eating—it’s about being fully present, savoring the experience, and choosing foods that nourish both the body and mind. Instead of reaching for sugar-laden holiday treats during stressful moments, opt for snacks packed with nutrients that promote calmness and focus. Certain foods contain compounds that naturally reduce stress and enhance mood. Stock up on these holiday-friendly options:
- Dark Chocolate with Nuts: A small piece of dark chocolate paired with almonds or walnuts provides a dose of magnesium, which helps combat stress, along with a satisfying crunch. That is why we recommend Karmalize.me’s Organic Vegan Dark Chocolate Covered Cashews.
- Homemade Trail Mix: Combine pumpkin seeds, dried cranberries, and cashews for a portable, stress-busting snack rich in magnesium, zinc, and antioxidants. However, life is busy, so we recommend a trail mix by Altitude Snacks.
- Field Trip Meat Sticks: A protein-packed snack that helps stabilize blood sugar levels and provides lasting energy during busy holiday days.
- Avocado Toast Bites: Whole-grain crackers topped with avocado and a sprinkle of sea salt offer healthy fats and fiber, which support brain health and steady energy levels.
- Bahamii Bars: These nutrient-dense bars offer a balance of healthy fats, protein, and fiber, making them perfect for calming midday hunger pangs while staying mindful.
- Herbal Tea with Medjool Dates: A warm cup of chamomile or peppermint tea paired with a natural, sweet Medjool date can help calm your nerves and satisfy your sweet tooth.
2. Boosting Mental Clarity. The holidays demand sharp thinking, from planning events to navigating a packed calendar. These brain-boosting snacks can help you stay focused and energized:
- Berry and Nut Yogurt Parfait: Layer Greek yogurt with fresh berries and walnuts for a snack loaded with antioxidants and omega-3s, which support cognitive function.
- AMG Snacks: These superfood bites are excellent for a brain boost, offering clean energy and the nutrients needed for mental clarity.
- Veggie Sticks with Hummus: Carrots, celery, and bell peppers paired with hummus provide a satisfying crunch and a mix of nutrients to fuel your mind.
- GFB Oatmeal: A quick and wholesome snack packed with fiber and plant-based protein to keep you focused and energized throughout your holiday planning.
- Smoothie Bowls: Blend spinach, frozen berries, a banana, and a scoop of plant-based protein for a nutrient-packed snack that’s easy to customize and enjoy mindfully.
- Hard-Boiled Eggs with Avocado: This protein-packed duo offers choline and healthy fats that enhance brain health and mental clarity.
- Ella’s Flats: Ella’s Flats are packed with nutrient-dense seeds like flax and sunflower, rich in omega-3s and essential minerals that support brain health and enhance mental clarity. Their low-carb, high-protein profile helps maintain steady energy levels, preventing crashes that can cloud your focus.
3. Mindful Snacking Rituals. The key to mindfulness is intention. Turning your snack breaks into moments of calm, you can reset your mood and refocus your energy.
- Set the Scene: Find a quiet, clutter-free space to enjoy your snack without distractions.
- Engage Your Senses: Take a moment to notice the colors, textures, and aromas of your food before taking a bite.
- Chew Slowly: Savor each bite, paying attention to the flavors and how your body feels.
- Breathe and Reflect: Use this time to take a few deep breaths, reflect on what you’re grateful for, or simply clear your mind.
A Healthier, Happier Holiday
This holiday season, let your snacks be more than just a quick energy fix—let them be an opportunity to slow down, recharge, and connect with the present moment. By choosing foods that support stress relief and mental clarity, you’re creating traditions that go beyond indulgence, fostering a sense of balance and well-being that will last far beyond the holidays.
If you want healthier snack options, sign up for a Fit Snack subscription today!
by Sylvia Hernandez | Nov 14, 2024 | Food for thought, Healthy Foods, Healthy Lifestyle, Snacks
In today’s fast-paced world, maintaining focus and cognitive sharpness is essential. The snacks you choose can play a significant role in supporting your mental clarity and concentration. Below, we explore four nutrient-packed options that provide nutrients that promote brain health and improve focus.
Cashews: The Unsung Hero for Cognitive Function
Cashews are rich in magnesium, zinc, and healthy fats, all of which are vital for brain health. Magnesium supports neurotransmitter function, helping to regulate mood and reduce stress. Zinc is essential for neural communication and memory, while the monounsaturated fats found in cashews nourish brain cells and enhance their functionality. Incorporating a handful of cashews into your diet can help improve focus, reduce anxiety, and protect against cognitive decline.
Popped Sorghum: A Whole-Grain Powerhouse
Nature Nate’s Popped Sorghum is a gluten-free, whole-grain snack loaded with fiber and antioxidants. The high fiber content stabilizes blood sugar levels, preventing energy dips that can disrupt focus. Additionally, sorghum contains polyphenols, which have been linked to improved cognitive performance by protecting brain cells from oxidative stress. Its small, popcorn-like kernels make it an easy and satisfying brain-boosting treat.
Blueberries: Nature’s Brain Berries
Blueberries are packed with antioxidants, particularly flavonoids, which improve memory and delay brain aging. Studies suggest that these berries enhance communication between brain cells and boost cognitive function, making them an excellent snack for maintaining concentration. Their natural sweetness and portability make them a convenient choice for on-the-go snacking.
Broccoli: A Cruciferous Champion
Broccoli is a nutrient-dense vegetable known for its brain-boosting properties. It contains high levels of vitamin K, which supports brain cell health and enhances memory. Additionally, broccoli is rich in glucosinolates, compounds that reduce oxidative stress and inflammation in the brain. Whether steamed, roasted, or raw, adding broccoli to your diet is a smart choice for long-term cognitive support.
Snack Smarter, Focus Better
By including these brain-boosting snacks in your diet, you can fuel your focus and improve mental clarity naturally. A well-nourished brain is a productive brain—so snack smart and thrive!
by Sylvia Hernandez | Oct 30, 2023 | Food for thought
The corporate arena has always been a high-energy, high-stress environment, with professionals often reaching for the quickest energy fix to get them through tight deadlines. However, science suggests that a sustainable solution to maintaining high performance might be found not in those quick coffee shots but in mindful nutrition.
Brain Food: What Research Tells Us
Our dietary choices don’t just impact our waistline; they play a significant role in our cognitive abilities and mental stamina. A study published in the British Journal of Health Psychology found that young adults who consumed more fruits and vegetables reported feeling more curious, happier, and had higher levels of creativity.
Stable Energy for Stable Performance
The body’s primary energy source, glucose, fuels our brain. When we consume food, especially carbohydrates, they are broken down into glucose, which the brain uses for energy. However, not all foods release glucose at the same rate. Foods with a low glycemic index (like whole grains) release glucose slowly, providing a steady energy source, while high glycemic index foods (like sugary snacks) release glucose rapidly, leading to those all-too-familiar energy spikes and crashes. A study from the American Journal of Clinical Nutrition corroborates this, showing that children who consumed low glycemic index breakfasts had better cognitive performance.
Don’t Forget to Hydrate!
Hydration plays a critical role in cognitive performance. Even a slight drop in hydration can impact brain function. A study from the Journal of Nutrition showed that mild dehydration can lead to disruptions in mood and cognitive functioning, notably concentrating.
Incorporating Nutrition in the Workplace
Organizations striving for optimal performance should prioritize the nutritional well-being of their employees. Encouraging balanced meals, providing healthy snacking options, and emphasizing the importance of hydration can lead to increased productivity, enhanced focus, and overall better workplace morale.
The next time the temptation to reach for another coffee or a sugary snack strikes, consider opting for a nourishing alternative instead. Your cognitive function and overall performance might just see the benefits!
References:
White, B. A., Horwath, C. C., & Conner, T. S. (2013). Many apples a day keep the blues away–Daily experiences of negative and positive affect and food consumption in young adults. British Journal of Health Psychology, 18(4), 782-798.
Ingwersen, J., Defeyter, M. A., Kennedy, D. O., Wesnes, K. A., & Scholey, A. B. (2007). A low glycaemic index breakfast cereal preferentially prevents children’s cognitive performance from declining throughout the morning. American Journal of Clinical Nutrition, 86(1), 115-121.
Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., … & Lieberman, H. R. (2012). Mild dehydration affects mood in healthy young women. Journal of Nutrition, 142(2), 382-388.
by Sylvia Hernandez | Oct 28, 2023 | Food for thought
The Science of Seasonal Change:
As the Earth tilts away from the sun, days become shorter and temperatures drop, signaling our bodies to prepare for the cooler months ahead. Research has shown that our circadian rhythms, the internal clock that regulates our sleep-wake cycle, can be influenced by these shifts in daylight. A study in the journal “Current Biology” found that the lengthening of night during autumn can lead to shifts in our sleep patterns, potentially causing mood changes and even seasonal affective disorder (SAD) in some individuals1.
Foods of Fall:
Nature has a way of providing exactly what we need, when we need it. Autumn brings a bounty of nutrient-dense foods that naturally support our bodies during this transition. Root vegetables like sweet potatoes and carrots are high in beta-carotene, an antioxidant that supports vision and immunity. Apples, abundant in the fall, are rich in dietary fiber and vitamin C. According to a study in the “Journal of Agricultural and Food Chemistry”, apples have been linked to improved gut health and reduced risk of chronic diseases2.
Wellness Rituals for Autumn:
Autumn is a perfect time to slow down, reflect, and engage in self-care rituals. Traditional Chinese Medicine (TCM) associates autumn with the metal element, emphasizing the importance of letting go, just as trees shed their leaves. TCM practitioners often recommend lung-strengthening exercises during this season, as the lungs are believed to be connected to the emotion of grief, providing a therapeutic avenue for releasing pent-up emotions3.
Exercise & Energy:
While summer might be all about high-intensity workouts and outdoor runs, autumn calls for a more balanced approach. Research from “The American Journal of Clinical Nutrition” suggests that cooler temperatures can increase fat metabolism during exercise, making it an ideal time for endurance workouts4. Incorporating routines that also focus on flexibility and balance, such as yoga or tai chi, can be especially beneficial during this season.
Mindful Transitioning:
Emotionally and psychologically, autumn can be a season of introspection. The Danish concept of “hygge”, which has no direct English translation but encompasses a sense of cozy contentment, can be especially relevant during this time. Embracing the changes in nature, creating a warm and cozy environment, and indulging in simple pleasures can be therapeutic and align one with the season’s energy5.
- “Current Biology” – Circadian Rhythms ↩
- “Journal of Agricultural and Food Chemistry” – Apple Consumption ↩
- “Traditional Chinese Medicine and Autumn” ↩
- “The American Journal of Clinical Nutrition” – Exercise in Cold Weather ↩
- “The Little Book of Hygge: Danish Secrets to Happy Living” by Meik Wiking ↩
by Fit Snack | Oct 8, 2023 | Food for thought
Embarking on a journey to better health can be challenging, yet deeply rewarding. At Fit Snack, we’re passionate about fueling that journey with not only delicious snacks but also empowering advice. Let’s uncover six transformative strategies to elevate your eating habits and nourish your body the way it truly deserves.
Here are six strategies to ignite your passion for healthier eating:
- Set Clear, Achievable Goals: Instead of vaguely deciding to “eat healthier,” define what that means for you. Perhaps you aim to include one serving of greens in every meal or cut out soda.
- Why it works: Specific goals give you a clear path and purpose. Breaking down your main objective into smaller steps makes the process less overwhelming and more achievable.
- Educate Yourself: Take time to learn about the nutritional value of what you’re consuming. Understand the benefits of vitamins, minerals, and macronutrients.
- Why it works: Knowledge is power. When you understand the direct benefits of healthy eating (e.g., Vitamin C boosts immunity, fiber aids digestion), you’re more inclined to make healthier choices.
- Plan and Prep: Dedicate a day to meal planning and prepping for the week ahead. This could mean making a detailed menu, shopping list, or even meal prepping.
- Why it works: Preparing in advance reduces the temptation of reaching for unhealthy, convenient options when you’re hungry and unsure of what to eat. A clear plan eliminates guesswork and last-minute decisions.
- Incorporate Variety: Eating healthily doesn’t mean sticking to the same salad every day. Explore different cuisines, try new ingredients, and experiment with recipes.
- Why it works: Diversity in your diet keeps it exciting and ensures you’re getting a range of nutrients. Plus, the anticipation of trying something new can be a powerful motivator.
- Create a Supportive Environment: Clear out tempting junk food from your pantry and replace them with healthier alternatives. Surround yourself with supportive friends or communities that share your goal.
- Why it works: A space that aligns with your health goals reduces external temptations. Social support from like-minded individuals can provide encouragement, accountability, and shared experiences.
- Celebrate Small Wins: Enjoyed a week of balanced eating? Treat yourself to a non-food reward, like a spa day, a new book, or an extra episode of your favorite show.
- Why it works: Recognizing and celebrating progress, however small, boosts your morale and reinforces positive behavior. It creates a system of reward that isn’t tied to food, redirecting the source of pleasure.
When it comes to transitioning to a healthier diet, understanding the reasons behind the suggested tips can make a profound difference in ensuring sustained motivation and making informed decisions.
Join us, and together, let’s make this a season of rejuvenation, energy, and renewed commitment to our health goals. Join Today!
by Fit Snack | May 31, 2023 | Fit Snacks, Food for thought
May is National Employee Health + Fitness Month, the ideal time for organizations to prioritize their workforce’s well-being. Employee wellness programs are crucial for creating a healthy, engaged, and productive team. An innovative solution to consider is Fit Snack, which promotes healthy snacking habits while supporting overall employee wellness. Let’s discover how Fit Snack can revolutionize your organization’s wellness initiatives during this special month and beyond.
Nutrition is key to maintaining energy levels and mental clarity throughout the workday. Fit Snack offers a carefully curated assortment of wholesome, nutrient-rich snacks that nourish and energize your employees. Each box is filled with delicious and nutritious options, providing sustained energy, essential nutrients, and promoting overall wellness. By encouraging your employees to snack smarter, they’ll perform at their best and optimize productivity, making work more enjoyable.
Fit Snack understands the significance of convenience in a busy work environment. Our subscription-based model eliminates the stress of snack selection. With boxes delivered directly to your office or to employees’ doorsteps, they save time and gain easy access to nutritious snacks. This convenience enables them to focus on their work, knowing that their well-being is being taken care of.
As National Employee Health + Fitness Month approaches, take the opportunity to prioritize employee wellness. Fit Snack offers a transformative solution that combines nourishment, and convenience. By providing employees with Fit Snack, you demonstrate your commitment to their well-being and create a workplace culture that thrives on wellness. Celebrate this month, by investing in the health, happiness, and productivity of your incredible workforce.
Remember, a healthier workforce is a happier, more engaged, and more successful one. Embrace the Fit Snack revolution and experience the positive impact it can have on your organization’s well-being.
