Put down that jittery cup of joe and back away slowly. Here are your new go-to p.m. pick-me-ups.
“A lot of times, when we’re crashing in the middle of the day, we’re simply hungry,” says Gans. “What you need is carbs, that’s the bottom line. Then, protein and fat keep you satiated longer, so it’s a win-win.”
Clear out some space in your desk drawer or office fridge for these 8 snacks that pack a true energy punch:
A fresh piece of fruit + a serving of almonds. “It’s perfect: healthy, with quick energy, and so portable,” says Gans. And, you’ll be pleased to hear that Gans chuckles at the notion that we should steer clear of certain kinds of fruit. “The carbs and sugar in fruit is natural,” she says. Oranges, bananas, grapes—they’re all delicious and fair game.
Roasted edamame. Peeking in her own cabinets, Gans spots this favorite energy-boosting food—”it’s very high in fiber and very high in protein.” To make this nutty, chewy snack, simply thaw frozen shelled edamame beans, toss with olive oil, sea salt and black pepper, and roast on a baking sheet at 375°F for 30 to 40 minutes, stirring every 10 minutes until the beans begin to dark and crisp up. Gans recommends a ¼ cup serving.
Baked black bean or lentil chips + The Laughing Cow spreadable cheese wedges. “It sounds weird, but cheese and chips is a great combo for energy,” says Gans. “Just smear it on!” The baked chips are packed with protein and fiber, and The Laughing Cow Light spreadable wedges boast 7 flavors and 35 calories each. Try the Light Queso Fresco & Chipotle flavor. “Spicy can wake you up!” says Gans.
Low-fat chocolate milk. “You could be dragging because you’re dehydrated,” says Gans. “Sometimes, something cold and refreshing is all you need.” Gans buys Organic Valley’s individual drinks; “I love them as a pick-me-up.”
Greek yogurt + fresh berries. Go for the low-fat, not non-fat, version of this go-to snack, Gans offers. “You want that little bit of fat for energy with staying power.”
Grapefruit wedges + cottage cheese. Again, opt for the healthy fats from low-fat (2% milkfat) cottage cheese (Gans likes the 90-calorie Breakstone version). Pair a hearty scoop with grapefruit wedges for an instant pick-me-up, courtesy of the protein in the cottage cheese, grapefruit’s natural carbs, and the aroma of citrus that instantly awakens your senses.
KIND bars. “They’re low in sugar, high in fiber, and easy to take along with you,” says Gans. “I love the Dark Chocolate Sea Salt, and a new one, the Dark Chocolate Mocha Almond.” You had us at dark chocolate!
Yasso Frozen Greek Yogurt Bars. You can’t go wrong with a sweet treat that also fights the urge to doze off under your desk. Gans digs the Mint Chocolate Chip Yasso bars—the minty taste wakes up your senses, and you’ll get an energy boost from 13g of sugar (a lot of it coming naturally from the lactose, she says), and staying power from 6g of protein, but all with only 100 calories. Prefer Peanut Butter Cup or 80-calorie Mango? Lucky for you, there are currently 11 flavor choices.
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