There are many different opinions on the healthiness of snacking. Some people think of snacks as processed foods with high calories, but snacks don’t have to be junk food. Depending on what snacks you’re eating, and how often, these little in-between-meal bites can be highly beneficial or detrimental to your overall health. People snack when they’re hungry, but they also do it when they’re stressed, bored, or have a habit. When people snack on unhealthy junk food when they’re bored, the result is weight gain. An excellent way to avoid unhealthy snacks is to surround yourself with healthy alternatives. Fill your fridge and pantry with whole grains, fruits and vegetables, and nuts and legumes. With those in your kitchen, you’ll have plenty of healthy options to choose from when you’re hungry. SNACKING What Is It Good For? HEALTHY VS. UNHEALTHY SNACKS
WHO BENEFITS FROM SNACKING?
Depending on your weight, fitness level, and medical conditions, snacking throughout the day can be
more effective than eating three large meals a day. Individuals who
are crunched for time, have particular health conditions, are athletic, or are trying to lose or maintain weight all benefit from healthy snacking throughout the day. People who have high cholesterol or diabetes can better maintain their cholesterol and blood glucose levels if they eat frequently during the day. For athletes, snacking helps distribute the consumption of nutrients their body needs throughout the day instead of all
at once. This way, their energy levels stay the same instead of fluctuating with their meal times. If you find yourself in need of a quick bite, think clementines and almonds instead of chips and Pop-Tarts. You’ll still satisfy your hunger without jeopardizing your health or increasing your waistline.
Take a Break!
CHIPOTLE BLACK BEAN BURGERS
Ingredients
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2 cans black beans, drained and rinsed 1/2 mediumonion, roughly chopped
• • • • • • •
2 teaspoons cumin
1 pinch salt
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1 tablespoon cornstarch 1 handful fresh cilantro
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3 cloves garlic
1 teaspoon Sriracha
2 tablespoons chipotle peppers in adobo sauce
1/2 cup gluten-free rolled oats
1–2 tablespoons olive oil
Directions
1. Place half the black beans, onion, and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over mediumheat. Formmixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week.
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