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    Healthy Snacks For Your Next Road Trip

    Healthy Snacks for Your Next Road Trip

    When you're stuck in a car for five hours straight, you might start downing a lot of aerated drinks and chips – because what is a road trip without a ton of snacks to munch on along the way?  But it's time to change how you eat and drink your way through road trips. To stay on track with your healthy eating while driving across the country, preparation is key. So before you pack up the car and strap yourself in, head to your grocery store and fill a few grocery totes with these healthy road trip foods. Some essentials you must carry:


    Nuts: Packed with protein, essential fats and fibre, nuts are a great source of protein. Just a handful of nuts (they could be seasoned with some flavour or munched on just like that) is one of the healthiest, vitality-boosting snack you could have. They are crunchy and just a few of them will fill you up for a while. Add some dried fruit to your mixed nuts and voila! You have yourself a delicious trail mix to dig into!


    Mixed Seeded Crackers: Loaded with 5 kinds of seeds and oats, All Heart’s mixed seeded crackers provide the perfect amount of salty goodness, while also increasing your metabolism and energy. Ready to be paired with a topping or enjoyed alone


    Hummus: Look for single-serving cups or packs. Scoop some Wingreen’s original or flavoured hummus with some mixed seed crackers and you have yourself a great low-calorie snack! We love the


    Popcorn: Aside from being lower in calories than a lot of other snack items, popcorn is a whole grain and provides filling fibre. Also, who doesn’t love popcorn?! Look out for different flavoured popcorn from Act II or 4700 BC.


    Sandwiches: The age-old favourite! Make a healthy sandwich by using healthy whole grain bread. Add some creamy peanut butter, jam and you’re good to go! 

    Why Do You Crave Junk Food at 4pm?

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    You're hitting away numbers at work and suddenly the clock strikes 4 p.m. Before you can say "clean eating" you're midway through a massive block of chocolate or those bag of oily greasy chips.

    Unless you're a kale-eating unicorn, this has happened to us all. Many, many a time!

    But why do we crave junk food in the afternoon -- and what can we do about it?

    There are a few lifestyle and physiological reasons why we feel particularly nibblish at around 4 p.m is what dieticians say.


    1. Instant Indulgence

    If your daily afternoon routine is to indulge in cookies and chips, then it's only natural for you to want and crave that every time. Also, those are usually easily available and cheaper too.

    The best way to reduce cravings for such kind of foods is to slowly adjust our selections by introducing more whole foods in the diet. Pack tiny meals like nuts, seeds and fruit for you to snack on at such times of the day.

    The best way to reduce cravings for junk foods is to slowly modify our choices by introducing more whole foods in the diet. For example if you are used to eating a packet of chips a day, reduce that to just a handful. This will keep you satisfied at the same time reduce your intake.

    1. Irregular blood sugar levels

    Food cravings occur for a variety of reasons, but usually, as the day tends to end, our energy levels have a tendency to slump due to a drop in our blood sugar levels. What we are actually craving is some food or drink to bring our sugar levels back up to normal. That’s why we end up snacking on high-calorie sugary foods.

    However, these foods we're craving don't give us the long-lasting energy we need. However, those cream biscuits or that bar of chocolate aren’t going to give you the energy to keep going which means you will be more likely to eat more of it till you are full.

    Often when we get to that 4 p.m. slump, we're looking for a fast fix.  When we consume food with a high glycaemic index (GI) our blood sugar levels shoot up really high but come down soon after.

    It's a catch-22 situation because you might feel good and full for a short period of time, but soon after you’ll be hungry again and feeling even less satisfied – and you tend to indulge in even more unhealthy food.


    1. Irregular Meals

    Skipped breakfast? Without that first important meal in the day, one often makes up for those missed calories more intensely later through the form of a quick, unhealthy on the go snack.

    When you don't eat habitually, your blood sugar levels are not kept and your body is not sustained by nutrition. This causes the body to crave something to eat and that’s where one reaches out for unhealthy, high-calorie comfort food.

    You are less likely to have a slump if your bodies are fuelled well beforehand.

    1. Irregular Sleep Patterns

    Having irregular sleeping patterns not only affects your mood and concentration but also affects the food choices you make the next day.

     This is because irregular sleep increases ghrelin which is the hunger hormone and decreases the satiety hormone – leptin, which can cause one to reach for fatty junk foods.

     To help you avoid junk food cravings in the afternoon, we recommend the following tips:

    1. Be organized

    If you have your healthy afternoon snack handy with you, you're less likely to choose chips and chocolate. Your snack should be a good combination of protein, carbs and good fat.

    Mixed seed crackers and cheese (in limits!), nuts, or peanut butter on wholegrain toast are great mid-afternoon nibbles. These foods can curb a craving without added sugar and saturated fats and keep you full for longer

    1. Eat Regular Meals

    Having a proper breakfast and lunch -- and eating healthy snacks in between -- massively reduces the need to reach for junk foods later.

    According to nutritionists, the best way to evade an afternoon energy collapse is to eat a well-balanced lunch, including whole grains, lean proteins, good fats and lots of vegetables,

    1. Keep Yourself Hydrated

    Sometimes, one confuses thirst with hunger. Make sure you stay hydrated. Drinking water before a meal has also been shown to reduce the amount of food you eat while also increasing the amount of energy your body burns. A total win-win!


    1. Choose low GI snacks

    It is inevitable to feel hungry in the afternoons, So the best snacks to choose are those with a low glycaemic index. These kinds of snacks help keep the sugar levels stable without rising too high or falling too low – thus making one feel energized throughout the day. So switch your afternoon chocolate bar to a bowl of yogurt or fruit or even a handful of mixed seeds.


    Oats : A True Superfood



    Why Oats Are The True Superfood

    Almost every food is being labelled a superfood these days  – everything from kale to avocado to pitaya.  But there is no scientific definition for the title "superfood" so it can be stamped on anything (And it is!). If one had to define the word “superfood” it would be a food that is a nutritional powerhouse and has enough evidence backing it's health benefits.

    When it comes to superfoods, there is one food that ticks the boxes. It’s not an ancient grain or a fancy new age green leaf. They're your good ol' oats. 
    Numerous studies have shown that eating oats can lower cholesterol.


    What exactly are oats?

    Oats are grains which are rich in carbohydrates. But contrary to belief not all carbohydrate-rich foods are bad for you or will make you add those extra pounds. Oats are smart carbs!

    • They are packed with fibre and contain a particular type of soluble fibre called beta-glucan, which has been shown to reduce cholesterol in the gut and helps to improve reduce your cholesterol levels, which in turn reduces risk of heart ailments.
    • About 20 per cent of the total energy from oats comes from fat. But this is almost entirely healthy, unsaturated fat. The fat found in oats carries the fat-soluble vitamin E, which is a key player in the team of disease-fighting anti-oxidants.
    • Oats have a low to moderate GI, depending on their form, so they will fill you up and keep your glucose levels stable, avoiding too many highs and lows.
    • About 12 per cent of the energy from oats is protein, making oats a sought after grain especially for vegetarians.
    • Oats provide a host of micronutrients such as potassium, calcium, manganese, phosphorus, vitamin B1 and zinc. They're basically little power houses of energy! 

    Eating Oats

    Oats are versatile and can be used in many ways to incorporate into your diet. You could start your morning with a bowl full of cooked oats and some peanut butter. Or you could munch on oat -rich snacks like All Heart's Seeded Crackers to keep you full and give you your desired protein content for the day. They can be added to muffins ( although, that will mean loading up on butter and sugar!) or eaten in the form of a cereal. 

    All in all, oats are well worthy of a place in your pantry!