Whether you’re hiking in Big Sur, swimming at Carmel Beach, or golfing at Poppy Hills, you’ll want to select smart beverages and snacks to keep your energy strong all day long. Although most people grab a soda pop or granola bar, those insulin-spiking processed products can actually leave you thirstier and hungrier than before. By incorporating the five healthy nutrition tips below, you’ll learn how to stay hydrated and know what snacks to pack to energize your body for a fun-filled day.
1. Stay Hydrated
Enhance hydration by starting each morning with a 16 ounce glass of cold water and pack a bottle to drink and refill throughout the day. According to The Journal of the International Society of Sports Nutrition, consuming cold water keeps your body temperature cooler and decreases heat-related fatigue. Add variety to plain H2O with cooling cucumber slices, zesty citrus wedges, spicy grated ginger or refreshing frozen berries. For optimal health, especially during the summer heat, consume a minimum of half your body weight in ounces of water daily.
2. Refresh With Fruit
Fresh, frozen and dried fruit are high in vitamins, minerals and fiber, making them great grab-and-go snacks. Blueberries, raspberries, blackberries, strawberries, Goji berries and other berries pack a powerful punch of antioxidants that reduce inflammation, fight disease and prevent sun damage. Containing high amounts of sugar, dried fruit are best enjoyed in moderation.
3. Go Raw
Requiring minimal preparation, raw vegetables are ideal for maximizing nutrients with little effort. Not only are veggies rich in beneficial enzymes and nutrients such as vitamins, minerals, fiber and antioxidants, they can also prevent you from eating nutrient-poor processed products such as candy, cookies and chips. Delicious vegetables to enjoy raw include: carrots, cucumber, celery, bell peppers, tomatoes, avocado, jicama, radishes and spinach.
4. Get Nutty
Easy to pack, healthy fats such as nuts, seeds, and avocado are good source of monounsaturated fat, fiber and minerals. Walnuts in particular are a great source of brain-boosting omega-3 essential fatty acids that reduce inflammation and help maintain youthful looking skin.
5. Pack In Protein
Protein-rich foods such as jerky, eggs, canned sardines, smoked salmon and protein powder are quick and easy power foods that increase metabolism, supports muscle mass, reduce cravings and provides high satiation. Protein shakes are a healthy and delicious way to get more of the nutrients listed above, including water, fruits, vegetables and nuts, into your daily diet.
20 Edible Examples
- Fresh fruit and nuts, such as an apple and walnuts
- Fresh/frozen fruit, especially berries, cherries, and green apples.
- Nuts, nut butters or nut squeeze packs
- Tanka Bar wild bison jerky
- Creamy Coconut Protein Shake
- Yogurt/kefir with frozen cherries/berries
- Cottage cheese with peaches and raspberries
- Chocolate Chia Seed Pudding
- Sliced ham with green apple and raw milk cheddar cheese
- Smoked salmon with spinach and strawberries
- Sliced turkey rolled with alfalfa sprouts and avocado
- Hard-cooked eggs with avocado and red pepper
- Hummus with baby carrots, sliced cucumber or Mary’s Gone Crackers (gluten-free)
- Wild Planet canned sardines mashed with walnuts and cayenne powder
- Wild Planet canned tuna on Paleo or sourdough bread with sliced tomato
- Wild Planet canned salmon on Mary’s Gone Crackers
- Paleo or sprouted bread with almond butter and banana slices
- US Wellness Meats Jerky and/or Pemmican
- SeaSnax sea weed chips
Would you like to lose weight, reduce inflammation, improve sleep, increase energy and feel better on a daily basis? Contact Certified Nutritionist and Kitchen Coach, Cate Ritter, to improve your health now!