Snack Attack

I have a tough time with three square meals a day. I find that even after having a good breakfast, I struggle to fend off the snack attack in the couple of hours before lunch, and the same thing happens before dinner when I hit my afternoon slump. The best thing you can do to prevent a sabotage of your healthy eating efforts is to plan ahead.

On the weekend, make some healthy, filling treats to get you through the week - it's an hour well spent. For example, homemade dried fruit, granola, and granola bars are great because they're loaded with fiber, but you can also make them with a little sweetness to satisfy cravings. Package little snack baggies with a little of each, store in the fridge, and bring one to work with you every day. Another great, filling snack is fresh fruit. Go for those with high water content because they will make you feel fuller - watermelon, cantaloupe, strawberries, peaches, oranges. Or, slice up an apple and pair it with a tablespoon of peanut butter.

My favorite homemade treats:

Birkenstock Granola
2 C rolled oats (quick-cooking are fine)
1 t cinnamon
1/4 C flax seeds
3 T olive oil
1/4 C honey
1/4 C brown sugar
1 t vanilla extract
1/3 C almonds (whole or slivered both work)
1/3 C walnut pieces
2/3 C dried fruit (anything goes here)

Directions:  Preheat over to 325 degrees; line baking sheet with parchment paper. In a large bowl, toss together the oats, cinnamon and flax seeds. In a separate, medium bowl, whisk together oil, honey and vanilla; add brown sugar and whisk until not lumpy. Pour liquid mixture over oats mixture and combine with hands, leaving some clumps for texture. Spread in a layer on prepared baking sheet (leave some clumps). Bake for 10 minutes. Remove from oven, stir, and add nuts. Bake an additional 20 minutes, stirring every 7-10 minutes, removing when mixture starts to brown. Let cool completely then add dried fruit. Store in airtight container in fridge. Great over yogurt, with milk, or dry as a crunchy treat!

Homemade Granola Bars
1 C nut butter (go natural and organic - peanut, walnut, almond work, as does sunflower seed butter)
2/3 C honey
1/3 C olive or grapeseed oil
2 C rolled oats (quick-cooking are fine)
1/2 C flax seeds
1 C nuts of your choice (slivered almonds, walnuts, even pistachios work)
1 C dried fruit (anything goes)
1/4 C coconut (try to get a lower fat version that is just coconut - nothing added, bulk section at Whole Foods has the best with no preservatives)

Directions:  Preheat oven to 350. Coat 9x13 baking pan with nonstick spray, or just a little oil if you have an oil sprayer. In a large saucepan over medium heat, combine nut butter with honey and oil; stir until all melted together and runny. Remove from heat and add remaining ingredients. Pour mixture into prepared pan and bake in center of oven for 15-20 minutes until lightly browned. Remove and let cool completely. Cut into squares and store in airtight container in fridge. 

Dry your own fruit for these recipes, or just for snacking on! I bought a basic food dehydrator and LOVE it! Here's the model I have; no bells or whistles, but gets the job done:  http://www.amazon.com/Nesco-FD-75PR-700-Watt-Food-Dehydrator/dp/B000FFVJ3C