Snack Time! Keeping your metabolism revving... Or not?

Well, here I am doing research on all things that keep your metabolism revving, and of course we all hear that snacking intermittently throughout the day is the ticket to doing just that, right?! According to a pretty convincing article I found, it seems like this may be a well purported myth. Check out the link and see what you think for yourself, but the one benefit he does point out is that snacking might just help you not be ravenous at the meal table, helping you not overeat. I'll take it!! Let's talk about snacking!

Here's the link to the article if you'd like to see for yourself what Ben Greenfield has to say. (The article will open in a new window.)

For the next six weeks, my snacks will be taken around 10am and 3pm: mid-morning and mid-afternoon. I'll also be sticking to snacks that are about 100 calories since my focus is weight loss, so I'll be choosing snacks that are nutrient dense and high in protein so I don't squander those precious calories!

My morning snack options usually consist of nuts or apples... My nut of choice is raw almonds. A half-ounce of almonds (about 12) is only 80 calories. (If I want to boost that snack time to 100 calories, I might put a little drop of organic honey on each one as I eat them. Total treat, and only 30 calories.) Raw almonds have wonderful weight lost benefits you can read about here, including reducing food cravings.

My other morning snack option is to chop a medium fuji apple, and sprinkle it with ground cinnamon. Also 80 calories. I like chopping the apple because it takes me longer to eat it than munching on wedges, and in-turn, I am more mindful of my snack and I enjoy it more. I'll talk below about why cinnamon is beneficial, but I have to say - I balked at the idea of sprinkling just plain cinnamon on my apples at first, and now I can't get enough of it. You never know until you try, right?!

My afternoon snacks are usually a hard boiled egg (here's where you see me leaving the Vegan path, obviously), or veggies and hummus. When I have a hard boiled egg I eat it with a delicious spicy cashew mayo I make (recipe below) that helps up the calories from just the 70 for the egg. With my carrots and cucumbers or celery I eat a zesty garlic hummus that I whip up at the beginning of the week (recipe below)!

Occasionally I will throw in a 1/2 grapefruit to the morning mix, or a half-smoothie. In the afternoons I might also mix it up with a 1/2 apple with almond butter (treat!) if I didn't have an apple that morning.

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As I was reading up on what revs your metabolism, I came across a few foods that do just that... So whether you're snacking, or at meal time, if you can add these wonderful spices into your meal - it could help!

Ginger - "ginger help(s) to control the digestion process by absorbing the necessary nutrients into the system and inturn regulates the metabolism cycle."

Cinnamon - "Cinnamon seems to improve fat cells' sensitivity to insulin, prompting them to recognize and respond to it better and, thus, process sugar more efficiently."

Cayenne (or any other hot pepper) - "Spicy peppers, which include cayenne peppers, cause the body temperature to rise. When the body temperature rises it needs to be cooled, and you burn more calories when the body is forced to go through a cooling process."

Garlic - "Garlic has the ability to break down fat, increasing metabolism."

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On to the good stuff! Here are the recipes for my favorite spread and dip. Both great for lettuce wraps or dipping veggies, and both packed with protein!

Spicy Vegan Cashew "Mayo"
Credit: Detoxinista

Ingredients:
- 1 c. raw cashews (soaked for 2 hours, then drained)
- 6 Tbsp. water
- 3 Tbsp. lemon juice
- 1/2 tsp. salt
- 2 soft Medjool dates
- 2 tsp. Sriracha hot sauce, to taste

Directions:
- Blend first 5 ingredients in blender until smooth
- Transfer to pint sized jar and stir in hot sauce to taste
- Let chill at least 1 hour to let thicken and meld flavors

Notes:
- Makes about 1 pint jar (2 cups). 1 serving = 2 Tbsp = 54 calories
- Lasts about 1 week in fridge
- Medjool dates can be found in your grocery store produce department (I found them at Safeway)
- Since you are grinding these cashews and not snacking on them, lower grade cashew pieces are acceptable and less expensive. I find mine in bulk at our local WinCo for a fraction of the cost of snacking cashews. Remember, they must be raw for this recipe to work.
- This recipe does work well and is still enjoyable without the hot sauce.

Zesty Garlic Hummus

Ingredients:
- 1 can (15 oz) chick peas (AKA garbanzo beans)
- 1 Tbsp (4-6 cloves) chopped or minced garlic (fresh or jar)
- 1/3 c. tahini (ground sesame seeds)
- scant 1/4 c. lemon juice
- 3/4 tsp. garlic powder
- 1 tsp. onion powder
- 3 Tbsp. water (or liquid from bean can)

Directions:
- Puree all ingredients in blender or food processor
- Add water if needed to get desired consistency

Notes:
- Makes about 1 pint jar (2 cups). 1 serving = 2 Tbsp = 49 calories
- I find that when I add the liquid from the beans it is a bit too runny and I like it thicker, so omit the liquid at first to see how it is setting up, then add what you need as it blends.
- Tahini can be found in your local grocery store on the international foods aisle.
- If you are going to make this on a regular basis, Costco carries 8-packs of garbanzo beans and they are much more cost efficient.
- Add as much garlic as you like!

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I hope you try and enjoy these recipes, and that they help you make healthy snacking choices. Let me know what your healthy morning and afternoon snack choices are!