The world belongs to those with the most energy. ~ Alexis de Tocqueville

There's no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some of us feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it! Bio-individuality is key!

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters, mood lifters and a healthy and fun way to keep your body fully nourished, as long as you use a little common sense. So many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Snack on things that don't come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try "upgrading." If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers; if you are craving a candy bar, upgrade to a handful of nuts and dried fruit or high quality organic chocolate; instead of a cup of coffee, upgrade to green tea; instead of cold, smooth ice cream, upgrade to applesauce with cinnamon; instead of french fries or potato chips, upgrade to edamane and sea salt. Try to think of alternate foods that have similar qualities: hot or cold, sweet or salty, smooth or crunchy, sour or spicy. Upgraded snacks are higher in nutrition and give you a greater sense of satiety and satisfaction; you won't feel physically or psychologically deprived, and you'll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there are a wide variety of healthful goodies forwhatever you're craving. Dive in, be creative and enjoy your snack attack. Guilt free!

Snack Ideas

Plan ahead - If you know that you are a snacker, plan ahead by making nutritious snacks at home. Bring them with you as you run errands or store them in the desk at work. Most unhealthy snacking is us on a mission for instant gratification. We often don't want to look long and hard for healthy food. We need something now! Making sure it is available when you need it is half the battle.

Don't buy it - Keeping your nemesis in the kitchen is sometimes the other half of the battle! If ice cream is your weakness and you know that you can't eat just a little don't store 3 gallons in the freezer. Go out for an ice cream cone every once in a while to get your fix. Or if chocolate is your weakness buy a candy bar now and again versus stocking up with a bag of minis in the pantry.

Banana ice - Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.

Kale chips - Watch this fun YouTube video from a fellow IIN graduate on making kale chips. Or check out this simple recipe from the school.