Health Notes: Healthier snacks for home, office, travel, wherever… whenever
In her third guest column for Beauty Bible, family naturopath Lucinda Miller, founder of NatureDoc and author of Brain Brilliance, suggests snacks to get you over blood sugar dips without raiding the biscuit tin.
3 o'clock in the afternoon and your screen is blurring with your brain close behind. That packet of biscuits is looking pretty tempting: you could have just one – that would be fine, wouldn’t it? Except it’s pretty unlikely to be just one, more like four (or more).
That mid-afternoon dip in energy and focus is the moment when your best intentions are most likely to crack, and it’s all too easy to reach for the sweet stuff: biscuits, sweets, left over Easter eggs…
If you are trying to avoid ultra-processed snacks and want something that will keep your brain sharp and your energy steady, the following choices will help you sail comfortably through to supper. Here are the snacks I recommend taking to the office, carrying when you are out and about, or keeping to hand if you work from home.
Blueberries
I call these ‘brain berries’, and they deserve a permanent place in your office fridge. A small bowl in the afternoon, perhaps spooned over Greek yoghurt or kefir, is one of the cleverest choices you can make at this time of day. Frozen berries work every bit as well as fresh if that’s easier.
Cherry tomatoes
Cherry tomatoes are wonderfully simple and rich in lycopene, an antioxidant that helps protect brain cells from oxidative stress. Pop a handful into a small container and they will last the whole working day in your bag without any fuss at all. Pair with mini mozzarella balls for a more substantial snack.
Hard-boiled eggs
Eggs are one of the most satisfying portable snacks going, and a batch boiled at the start of the week will keep you well stocked for days. They are an excellent source of choline, which is important for memory and attention, and a nutrient that most of us do not get nearly enough of. Cooked quails eggs are available at many supermarkets now, and make a nifty mouthful. Wrap them in strips of prosciutto for eggs ‘n bacon on the go; a lawyer friend of Sarah’s suggested adding a cherry tomato for a complete breakfast…
Olives
Olives are a Mediterranean staple and a brilliant thing to keep on your desk. They provide sustained energy without blood sugar spikes, travel well in a small pot, and make a lovely savoury snack when you need something more filling than fruit.
Hummus with raw vegetable sticks
The combination of protein and healthy fats from the chickpeas and tahini goes beautifully with the sweet crunch of carrot, cucumber or red pepper sticks. Simple and satisfying.
Seeded crackers with cottage cheese or cream cheese
Crackers made with flaxseed, sunflower seeds and pumpkin seeds provide both fibre and protein; pair them with cottage cheese or cream cheese for a winning savoury snack that will steady your blood sugar and carry you through to supper without the slump.
Mixed nuts with a square or two of dark chocolate
This combination feels like a treat, which matters when you are trying to make healthier habits stick. Nuts provide protein, healthy fats and sustained energy, while dark chocolate at 70% cocoa or above contains flavanols that support blood flow to the brain and have been shown to improve alertness. One or two squares alongside a small handful of mixed nuts fits neatly into a little pot in your handbag.
Brain Brilliance by Lucinda Miller (Quadrille)/£24 – buy here
