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Extra Perk: If you can, chew your almonds up to 40 times before swallowing (oh, to know what your colleagues will think!).
Especially on harried, high-strung mornings, you hereby have license (a scientific one) to treat yourself to a dose of chocolate.
Extra perk: Research has found that chocolate may improve blood flow to the brain in older people, which could result in improved memory and clearer thinking. Set your timer to go off 45 to 60 minutes before your intended lunchtime, says Judith Wurtman, PhD, a former MIT researcher and a co-author of The Serotonin Power Diet. The catch: no milk with the cereal, because the brain releases serotonin only in the absence of protein.
Extra perk: Serotonin is a serenity-enhancer as well as an appetite suppressor (ideally, you'll feel lighter in more than one way). If you've fallen into a groggy pre-lunch slump, this is the time to eat a small protein snack, advises Wurtman. Extra perk: The extra calcium helps to prevent osteoporosis, reduce PMS symptoms and improve heart health. Limit your morning snack to 100 calories or less -- the amount in a large apple, says Anne McTiernan, MD, PhD, a professor at the Fred Hutchinson Cancer Research Center and the University of Washington, whose (aforementioned headline-garnering) study found a connection between midmorning snacking and slower weight loss. Extra perk: Fruit is rich in dietary fiber, which, McTiernan and her colleagues found, may reduce colon-cancer risk. No one's claiming that prepackaged cereal bars -- even fiber and protein-packed ones -- are the healthiest or most slimming snack choice (most contain more sugar than your dietician would recommend).
Extra perk: The Cardiff researchers also found that when people took a road test in the midmorning, those who had first eaten cereal bars perceived significantly more hazards -- and were therefore likelier to avoid accidents -- compared with non-snackers. The virtuous ingredient list -- which includes honey, coconut oil, almond butter, almonds, walnuts, dark chocolate, sunflower and pumpkin seeds, goji berries and oats -- is one reason to love these brownie-like bars. Frothy egg whites are the surprising ingredient that help cinnamon and sugar stick to almonds in this simple roasted snack.
Whether you prefer to think of this as a smoothie you eat with a spoon or a dairy-free pudding, there’s no arguing that whipped bananas and pears plus dark chocolate chips are a delicious combination.
Prune puree may not sound sexy, but it’s a wonder ingredient: It can take the place of oil in many baked goods, and adds beneficial fiber.
You know brown bananas work well in quick bread, but it turns out they’re fantastic in cookies, too.

This healthy take on fruit cake is just as flavorful as traditional versions, minus the extra calories.
It may sound unusual to add another liquid to your morning regime; but alongside heavenly teas and freshly brewed coffees are deliciously creamy smoothies to incorporate into each new day. The best way to motivate a great day is with a delicious morning snack made from incredible goodness. Heat honey, coconut oil, almond butter, sea salt, vanilla and cinnamon in a saucepan over low heat. Exploring nutritional items and ingredients such as various fruits, vegetables, herbs and spices can really supply morning snack times with outrageously nutritional and deliciously desirable treats.
Savory and sweet midnight snacks that are quick, easy and indulgent -- but not so heavy that you'll wake up with a food hangover. We didn't believe it until we tried it, but blitzing frozen bananas in a food processor really does transform them into a convincing alternative to soft-serve ice cream. But that could be because those people choose the wrong snack, says Roberta Re, PhD, a nutrition researcher at Leatherhead Food Research -- that is, they probably aren't eating almonds. You'll absorb more nutrients like vitamin E than if you munched less; you'll also feel fuller longer, found research at Purdue University.
Then eat a "boring” (extremely low-fat) cereal such as Wheat or Rice Chex, Cheerios or Puffins.
Wurtman recommends that you chow down the entire snack within 10 minutes of starting, or else serotonin will be produced more slowly. To heighten alertness she recommends low-fat yogurt, cottage cheese, string-cheese sticks or milk (perhaps in your industrial-strength latte).
The calcium in just one 8-ounce serving of plain low-fat yogurt (about 415 mg) takes you almost halfway to the recommended daily allowance of 1,000 milligrams. To make your own, combine a cup of pitted prunes with six tablespoons hot water in a food processor and run the machine until the fruit is smooth. Using very ripe fruit means you can reduce the amount of sugar; it also provides extra body, so you need less butter or oil. The recipe calls for dried cherries, raisins, apricots, figs and dates, but you can use any fruits you like.
That is where noshing on something healthy and tasty with your morning tea or coffee can give you the pep you desire.

Delightfully sweet berries, wildly exotic mangoes and potassium-packed bananas are only the beginning of healthy snacks and ingredients to use for blending your favorite smoothie combo. Combine chopped almonds, chopped walnuts, dark chocolate chips, sunflower seeds, pumpkin seeds, goji berries and rolled oats in a bowl.
This habit will result in thoroughly breaking down the nut's cellular wells, helping your body absorb more of the good stuff. The surprise: Both milk chocolate and a low-sugar equivalent had the same soothing effect on anxious snackers. Wurtman says that although these simple carbs are often demonized, they boost the body's production of serotonin -- a neurotransmitter that suppresses appetite -- which helps you be satisfied with a diet-friendly lunch.
When women ate a cereal bar as midmorning snack, especially if they hadn't eaten breakfast, they became much more alert and less anxious than those who didn't snack. Starting your day with powerhouse nutrients like these will get your motor running with a smile on your face! And when volunteers snacked on more than a standard-size 1-ounce serving, they also reported feeling much less angry.
Keeping it under 100 calories is easy: one banana, pear or small mango (100 calories each), orange (60 calories), nectarine (65 calories) or peach (40 calories). Moreover, they showed an improved ability to remember words they had just learned -- a likely result of the protein and a well-timed (and, er, significant) glucose rise. Transfer to a different bowl and eat immediately or let the puree set up in the freezer for 15 minutes or until it's scoopable. Re says she has tested many foods in the past decade, and very few have shown an effect like almonds. Cinnamon, shaved dark chocolate or crushed, low-calorie ginger snaps make great toppings, as does maple syrup (try Tonewood Dark Amber; just a small spoonful adds the perfect amount of sweetness).
Robin on August 27, 2013Hubby just came back from Costco with a big bag of delicious red peppers.

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