5 Quick Healthy Snacks for the Office or on the Go

A simple list of the healthy snacks for the office or on the go can help reach your weight loss goals and maintain a high metabolism. Celebrity personal trainer, Lucas James and Nutrition Expert, Jason Apfel give you a quick list of foods that are easy to find and buy at your local grocery store.

Healthy Snacks

Green Tea

Health benefits: Current research suggests that green tea (among other types) helps to lower cholesterol and decreases the risk of diabetes and stroke.  An added bonus: the low levels of caffeine in tea help to boost your metabolism and burn fat.

How it works? The leading theories suggest that Epigallocatechin gallate (EGCG), found in green tea, serves as a potent antioxidant with therapeutic properties for many disorders, possibly including even cancer.

Snack tip: Substitute that morning cup-o-joe for two to three cups of green tea throughout the day instead.

Nuts: Almonds, Hazelnuts & Walnuts

Health benefits: All three of these nuts are high in omega-3 fatty acids and antioxidants making them ‘heart-healthy’ choices when incorporated into a healthy diet.

How they work: Nuts contain unsaturated fatty acids and other nutrients that help to lower the amount of LDL, low-density lipoprotein, or “bad cholesterol” in the body. High LDL levels are one of the primary causes of heart disease.

Snack tip: Mix a handful of walnuts (about ½ cup) with fruit, rolled oats or oatmeal for a fiber-rich snack. Not only will this help with digestion, but also keep your hunger at bay for longer.

Low G.I. Fruits: Cherries, Plums, Peaches & Grapefruits

Health benefits:  Foods that don’t spike your blood sugar levels tend to be better for you, especially for individuals with diabetes.   Cherries, for example contain powerful antioxidants called anthocyanins that provide the red pigment that give cherries their color. Anthocyanins are a type of phytonutrient (plan nutrient) that has been linked to a variety of anti-inflammatory and anti-aging health benfits.

How they work: Fruits that are low on the Glycemic Index scale take longer to digest and help keep your blood sugar levels steady.  These complex carbohydrates are a great source of healthy energy, unlike their simple sugar counterparts.

Snack tip: Eating low G.I. fruit helps to control blood sugar and may aid in weight loss. For an added protein boost try them chopped with low-fat or fat-free Greek Yogurt.

Low Sodium Beef jerky

Health benefits: Beef jerky is a common snack and great source of protein. Unfortunately it can also be high in sodium, so look for low-salt & low-fat versions. Also, try not to eat the whole bag in one sitting!

How it works: High protein foods help to increase your muscle mass and protein synthesis.  This means your body can burn fat more efficiently!

Snack tip: Eat 1 to 2 servings of jerky with a piece of fruit, such as a banana or apple, for a balanced snack.

Greek Yogurt

Health benefits: Greek yogurt has about twice as much protein as regular yogurt, packed with around 20g of protein per a 6oz service size.  The healthy live bacteria cultures in greek yogurt also help your digestive tract function.

How it works: Greek yogurt contains healthy probiotic bacterium such as L Bulgaricus, and L Acidophilus, important for proper digestion.  The milk and whey proteins help reduce muscle breakdown and promote muscle growth after exercise.

Snack tip: Top 6 ounces (or more for the avid body builders) of Greek Yogurt with ¾ cup of your favorite berries for a mid-day snack.

About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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