“Smart snacking is an invaluable weapon against cravings and poor food choices.” – Harley Pasternak
When we work or study, whether it’s physical or mental, our body uses nutrients. As medical practitioners Seema, Majida, and Bhanvi noted in their study, deficiencies in these nutrients can lead to decreased physical and cognitive function, as well as reduced mental clarity, which may impact our work, school, or daily activities.
Most of us may experience the afternoon slump or the pre-dinner hunger, which we often solve by grabbing a quick snack that is usually unhealthy, like chips. We may think that this hunger needs a quick fix, but what if we reframe our perception of eating a snack as an opportunity to nourish our bodies and maintain steady energy levels?
Instead of picking a bag of chips or chocolate, let’s try turning to healthy snacks, which are quick meals that bridge the gaps between main meals, preventing excessive hunger that can lead to overeating or poor food choices later on. In Resident Dietician Martha Gonzalez’s article “The Benefits to Healthy Snack,” she noted that such snacks provide essential nutrients, stabilize blood sugar, and can even replenish our energy.
Not only do snacks add nutrients to our bodies, but combining them with a massage creates a powerful synergy for a healthier life. As written in the article “7 Tips to Optimize Your Massage Experience” by Stoddard Worman, eating healthy snacks before a massage can make you feel more relaxed and prepared for it. In turn, massage can stimulate your digestive system, causing it to perform more efficiently and effectively. Eating healthy snacks after the massage can also help your body recover better.
Here are a few easy-to-make healthy snacks you may try:
Pickled Cucumber
Ingredients: Cucumber, Vinegar, Water, Salt, and Sugar
- Slice the cucumber, usually into thin slices, like an inch, or depending on your preference.
- Mix vinegar and water. Heat in a pan or microwave for 1-2 minutes.
- Dissolve salt and sugar in the liquid mixture.
- Pour the mixture into the cucumber and allow it to marinate for at least 30 minutes.
Hard Boiled Egg
Ingredients: Egg, Water
- Place the eggs in the pot and cover with cold water by 1 inch.
- Boil the eggs for 10-12 minutes, depending on your preference.
- After boiling, drain the water and transfer the eggs to a bowl of cold water for at least 14 minutes before peeling.
Banana on Toast
Ingredients: Banana, Sliced Bread
- Slice the banana.
- Place the banana slices on the bread. If you prefer toasted bread, toast it first, then add the banana.
Veggie Balls
Ingredients: Cucumber, Carrots, Potato, Cornstarch, Egg, Salt, Pepper, Garlic powder
- Peel the potato. Grate or mince the cucumber, carrots, and potato.
- Combine all the vegetables and season with salt, pepper, garlic powder, egg, and cornstarch. Mix well and form into 2-tablespoon balls.
- Heat oil in a deep frying pan. Place the veggie balls into the hot oil and fry until golden brown and crispy.
- Place the veggie balls on a plate lined with a paper towel to remove excess oil.
- You may enjoy eating the snack with garlic mayo, ketchup, or any dip you prefer.
Apple Slices with Peanut Butter
Ingredients: Apple, Peanut Butter
- Slice an apple into cubes or any cut you prefer.
- Scoop half a tablespoon of peanut butter beside the apple slices.
Sliced Fruit with Honey-Vanilla Yogurt Dip
Ingredients: Grapes, Apple, Banana, Honey, Vanilla Extract, Plain Yogurt
- Slice the apple and banana. Place them on a plate together with the grapes.
- In a bowl, mix the honey, vanilla extract, and yogurt. Serve together with the fruits.
Peanut Butter Banana Smoothie
Ingredients: 2 bananas, 1 cup unsweetened milk, 2 tbsp. peanut butter, 2 tsp. honey, ⅛ tsp. vanilla extract (optional), ⅛ tsp cinnamon (optional)
- Combine all ingredients in a blender. Blend until smooth.
- This is optional, but you can put sliced bananas on top of the smoothie and other toppings you want, like blueberries or strawberries.
From this, we can see how two seemingly unrelated things work together to create a holistic approach to well-being. Let’s consider how healthy snacking can complement the experience of having a massage. Make them part of your routine, both helping you navigate the demands of life with greater energy. Nourish your body from the inside out and let the healing touch of massage melt your worries away.
UPLB Intern, Trinity Nicole Policarpio