If you’re physically active or have long stretches of time in between meals, snacking doesn’t have to be a diet saboteur. The problem is that most people usually snack on the wrong things. Many of my clients tell me how they pack healthy snacks when on the go. “So what’s usually in your bag?” I ask. The more impressive responses are often a bag of carrot sticks, dried seaweed, kale chips, or a small box of organic blueberries. These are all good things but to have any sense of satiety you probably need to eat the entire bag or box (which is typically more than one serving size). None of these snacks are that high in calories, yet if you look at the carbohydrate or sugar content, it’s up there. Not to mention the protein is almost nil. So after having your treat, chances are you will still be craving something else. There is no fullness factor and it gives you no protection against being ravenous when meal time rolls around again.

Healthy-Marketed snacks are not always the healthiest options

The other responses I get regarding snacks are especially problematic for spiking insulin levels and fat storage. These include popcorn, rice cakes, granola bars, crackers and pretzels (even the organic/non-gmo kind). If you thought the carbohydrate content was high in the earlier snacks I mentioned, these “healthy marketed” options are even worse. Be careful of snacks like this which are very high on the glycemic index (an indicator on how food affects blood sugar) and also relatively low in nutrient value. Deficient in protein, these snack foods are quickly digested, converted into sugar and subsequently stored as fat. High carb snacks lacking protein often take hefty portions to be filling. So it’s easy to eat 2-3 servings in a blink while being totally unaware that this is calorically equivalent to a meal.

Nuts and Seeds

I happen to be a fan of nuts and seeds. Almonds, cashews, walnuts, pistachios, chia seeds, flax seeds etc. all have a home in my pantry, but you need to know if you can stick to portions. For many people, these snacks are off limits. Going to the health food store and scooping out these snacks by the pound from one of those bins into a plastic baggy can be trouble. It’s very easy to just eat right out of the bag without first portioning your servings. You can literally blow through hundreds to thousands of calories! Yes, these snacks all contain “good fat.” In large quantities, however, you are setting yourself up for weight gain. A handful of nuts or seeds is roughly considered a serving and equivalent to one ounce; just be sure you can stop right there.  Be aware that all nuts don’t calorically come out to be the same.

Keep these nutritional facts in mind.
• Almonds are one of the least caloric nuts for their serving size. For a portion of 23, they contain 160 calories, 14 grams of fat and 6 grams of protein.
• Cashews are 17 nuts per serving for the same 160 calories and 14 grams of fat with about 5 grams of protein.
• Walnuts are a little more fattening with 14 halves as a serving equaling 190 calories, 18 grams of fat and 4 grams of protein.
• Pistachios, (although a little annoying to eat without a garbage can nearby) are the best calorically in terms of serving size. You get 46 nuts for 160 calories, 13 grams of fat and 6 grams of protein.

Peanuts

If you are interested in peanuts, they are technically not nuts; they are legumes. While they have some redeeming qualities such as healthy monounsaturated fats, fiber and nutrients good for preventing heart disease down the road, they are frequently contaminated with a carcinogenic mold called aflatoxin. From a weight loss perspective, they are highly caloric, not as nutritious as the other nuts mentioned and are very difficult to portion out.

So what about peanut butter and almond butter?

Almond butter over peanut butter wins, although it really depends what you put your almond butter on during snack time. Almond butter on rice cakes can be a diet disaster. For 2 rice cakes and 1 tbsp of almond butter on each cake, you will rack in over 300 calories and 20 grams of fat. I also have clients who like to stick a spoon in the peanut butter or almond butter and eat several bites (considering that their protein intake for the day). Five hundred calories and 50 grams of fat later, they wonder why they are gaining weight! A serving is just one tbsp. If you are disciplined enough to do that and make your spoonful last on a few celery sticks or an apple, then go for it.

Super Seeds

Chia seeds, flax seeds, or any kind of “Super Seed” can be a good source of fiber in a shake or a topping on your salad, but not something you want to snack on by the handfuls. At roughly 70 calories per tbsp, they make better pairings with other meals rather than a stand-alone snack.

Protein Powders

Protein powders can be a very smart snack but need to be chosen wisely.  I like to carry a small shaker bottle with me to work with a single serving of protein powder. When my blood sugar gets low, I just add a little water and voila! I have a shake with no blender required. For caloric reasons, these powders should only be mixed with water and not milk, milk substitutes, or coconut water. Additionally, if you want to add a tbsp of seeds, a handful of berries, and/or some raw cacao, you need to calculate that extra pairing. Once you start making a “Super Shake” all tricked out with a million ingredients, it’s no longer a snack – it’s a meal!

Energy Bars

Energy bars – if chosen correctly – can save you on the go, but if you buy the wrong kind you may be eating something no better than a glorified candy bar. Additionally, make sure it contains at least 10 grams of protein. Many bars on the market are touted as healthy and natural because they are rich in nuts, seeds and fruit. A bar like this usually can run between 200-300 calories with 10-15 grams of fat and under 6 grams of protein. It’s a little deceptive because we associate nuts and seeds to be high-protein ingredients. After eating one of these bars, I promise you will still be hungry since it lacks protein and now you just wasted a few hundred calories. The higher protein, high-fiber bars will help to balance your blood sugar, keep you fuller longer and help you to eat less at your next meal. Just be careful to not have more than one bar a day since they can be addictive!

My other snacks of choice are:

• Edamame You can boil this at home and pack in a zip lock bag if on the go. It tastes good either hot or cold. One serving is around 180 calories with 17 grams of protein and 8 grams of fiber.
• Hard Boiled Eggs You can make them yourself or pick them up at most delis or convenience stores. One egg is around 70 calories and 6 grams of protein.
• Greek Yogurt The low-fat kind is around 150 calories and 20 grams of protein in a single serving.
• String Cheese An unprocessed, organic string cheese can be found at any health food store and is about 80 calories per serving and 6 grams of protein.

Rather than worry about the implications of snacking, the truth is that it can actually save you. It’s a good idea to have a high protein snack two hours prior to going out for a meal. That’s the biggest insurance for not regretfully overdoing it – especially at dinner time. We can try to count on self-control but it’s not reliable when you’re starving. At the end of the day we’re all like animals at feeding time. Without having a snack to reduce those instinctive urges to eat everything in front of us, we’re likely to consume way more than we bargained for. So that 200 calories you may have been afraid to invest in at snack time has now turned into an additional 1000 calories. Between the starters, bread and now finishing your entire entrée – you can easily blow your diet!

Sugar has become demonized and rightfully so. We know sugar consumption and its addictive qualities can have serious consequences on our health. You may be trying to avoid sugar because it doesn’t fit into your diet plan, you have diabetes, or understand the affect is has on accelerating the aging process and inflammation. While that is a good step to take, be cautious of using sugar substitutes as a replacement for your sweet tooth. Many manufacturers do not list the dangerous side effects of artificial sweeteners.

Aspartame is found in many common diet products. Sugar free flavored yogurt, diet soda or soft-drinks, sugarless gum and candy usually often contain this ingredient. While there is not definitive evidence that aspartame causes cancer or other rumored health issues, it still may negatively influence gut bacteria and worsen glucose management.

Saccharin is found in the same types of products as aspartame. Studies have linked saccharin with the development of bladder cancer in rats. For this reason, Congress mandated that further studies of saccharin be performed and required that all food containing saccharin display the following warning label: “Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals.” While there is not clear evidence that saccharin has the same effect on humans, it’s probably not something you want to experiment with.

Sucralose is what is used in Splenda. It’s essentially chlorinated sugar being marketed as a healthy alternative. Although it appears to be safer than those pink and blue packets, there has not been enough research to use it without caution.

Acesulfame – K (acesulfame potassium) is another calorie – free sweetener and contains the carcinogen methylene chloride. Long-term exposure to methylene chloride has been studied to cause headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and even cancer.

Stevia is the one sugar free substitute that I feel semi-comfortable recommending, but still not in unlimited quantities. Stevia comes from a South American shrub and has a slightly bitter taste. Some of the benefits include improving blood sugar, blood pressure and helping with cravings – although it still has its downsides. While a little bit of Stevia typically will not cause any reaction, having too much can cause digestive upset and there have actually been studies showing that mega doses can cause infertility in rodents.

The best thing you can do is start adjusting your palate to get used to less sweet foods. Slowly cut back on the amount of sugar you use in your morning tea or coffee. Ditch the diet soda and try opting for water or club soda with fresh squeezed lemon or lime. Eat organic fruit instead of fat free frozen yogurt or other diet desserts that are artificially flavored. When in doubt, go back to basics and try to consume what comes from Mother Nature.

High blood pressure, also known as hypertension can be attributed to a number of factors. Sometimes the condition has to do with age, lifestyle or even just genetics. High blood pressure can accelerate the build-up of plaque in the arteries which can put one at risk for a heart attack. While prescription medications may be necessary, there are several things you can do naturally.

Lifestyle Modifications

1. Quit Smoking: The chemicals in tobacco can damage the lining in your artery walls. Even secondhand smoke comes with the same consequences.
2. Limit High Sodium Foods: Too much sodium affects the kidney’s ability to remove water. Extra fluid creates a strain on the kidneys and blood vessels.
3. Get Moving: The more active you are, the less strain on your heart and arteries. Exercise improves insulin sensitivity, stress and inflammation. As we know, it also contributes to weight loss.
4. Dealing with Stress: During stressful times your body secretes a surge of hormones. These hormones can cause your blood vessels to narrow and heart beat faster. While stress is a normal function of everyday life, you want to make sure it’s not on a consistent basis. Whether it’s yoga, exercise or talk therapy – make sure you have an outlet.
5. Curbing Your Drinking: Having more than a few drinks in one sitting is not a good habit. If you know you are already have hypertension, you don’t want to put yourself at risk for a stroke.

Nutritional Supplements

1. L-Arginine: This amino acid converts to nitric oxide. It can be taken to relax and open blood vessels along with circulation to the heart.
2. Fish Oil: The omega 3 fatty acids contained in fish oil supplements can help to reduce inflammation and relax the arteries.
3. Coenzyme Q10:  This nutrient is already produced in the body. During times of stress or use of statin drugs for cardiovascular disease can deplete our naturally occurring CoQ10. Supplementing can make cells and blood vessels  healthier and less vulnerable to constriction.
4. Magnesium: Deficiency in this mineral is quite common. Magnesium is one of nature’s best relaxants and helps to manage high levels of stress and anxiety.
5. Garlic: Don’t worry – you won’t stink after taking it in supplement form. Garlic capsules can be enteric coated to eliminate the odor. Allicin, it’s most beneficial component seems to stimulate nitric oxide and hydrogen sulphide, which help to relax blood vessels.

Uncovering if you have a cardiovascular issue can be lifesaving. Screening measurers and taking the right precautions early on shouldn’t be overlooked.