WHY ARE SNACKS IMPORTANT?
Snacks — to snack or not to snack? So often we hear that we need to “eat less and move more” to lose weight, so we think snacking is actually unhealthy. In reality, snacks are vital to the metabolism for the majority of the population. If you have been following me on social media or my blogs, you may know by now that so much of our longevity, internal health, metabolism, brain function, nerve function, and immune system is based upon our blood sugar stability. Blood sugar stability in simple terms: • This is not just about a “normal” morning fasting glucose (blood sugar) level. It is about having optimal and stable blood sugar throughout the day, 24 hours a day, 7 days a week, and 30 days a month. • A range of 70–95 for blood sugar is optimal for a baseline level, with a rise between 120–140 after eating for a controlled rise. • A range of 70–90 at night while you are sleeping, without dips and spikes throughout the night. • A rise of 10–15 points above baseline during stressful events and exercise without significant drops or dips after the stress subsides. • Avoiding dips more than 20 points below your baseline at any time of day or night. Blood sugar control helps the body to regulate cortisol (stress) response, gut health, hormone balance in men AND women, optimal vitamin levels, sleep, energy, muscle recovery, exercise response, nerve function, brain function, body composition, and more. I mean, really, blood sugar control (along with gut health) is the most important part of your function, quality of life, and immune system. In order to keep our blood sugar stable (amongst many factors), one of the easiest things to focus on is getting a lean source of protein every 2–3 hours while also balancing your carbohydrate (sugar) intake. We do not necessarily have to totally avoid carbohydrates like the carnivore or keto diet for blood sugar control and weight loss. Our body does need carbohydrates — carbohydrates are an energy source. We need the right type and right balance of carbohydrates for our body, medical history, medications, activity, and goals. The right balance of protein, carbohydrates, and fat in your diet and in your day is dependent on many factors. I can help with that. For general recommendations, though, protein every 2–3 hours is recommended for most individuals, even if you do not have proof of blood sugar instability on blood work. So many clients ask about ways to get in protein without having to snack on animal-based protein, eggs, or dairy
products. They are essentially looking for gluten-free and vegan options for protein. I made a list of some of my favorite, easy, gluten-free, and vegan protein snacks that do not include protein bars! (And just remember, there are many other options that are vegan, along with many options that are NOT vegan!) • PB2 (peanut, almond, or cashew) reconstituted to nut butter with celery sticks or one GF Wasa cracker • Dry-roasted edamame — check out The Only Bean brand • Steamed edamame • Siggis plant-based yogurt • Endurance chips • Ryze Coffee/Matcha + 1 scoop collagen powder blended and poured over ice — discount Bermanwellness15 • Catalina Crunch Cereal • Kite Hill Greek Style Yogurt • Julian Bakery VEGAN progranola (green bag) • Koia Protein Drink — discount BermanWellness • Owyn Protein Drink • Versalyte Electrolyte Mix + 1 scoop PEScience Collagen Powder (in office) • Trail mix: dry roasted edamame, Catalina crunch, walnuts, or other favorite nut • Primal Kitchen coconut collagen powder with 1 tablespoon 100% dark cocoa powder mixed with water or DF milk to make pudding • Simple Mills muffin mix + collagen powder or protein powder (and use Just Egg to replace eggs) • Kingline nutrition mug cake mix + 1 scoop collagen powder • Just Egg patties in 1/2 BFree high protein wrap (okay to add 1/2 slice or a few shreds of DF cheese) • 1 scoop collagen powder blended with your favorite iced coffee poured over ice • Flock chicken chips (not vegan) Let me know if you try them. Tag me on social media! @berman_wellness What do you think? Have more questions? Need more answers? Email me at Jenni@bermanwellness.com so I can write a blog to answer your questions!
–Jenni Berman PA-C, ABAAHP, CPT, CNS
Made with FlippingBook Ebook Creator