{"id":998,"date":"2018-10-17T11:40:15","date_gmt":"2018-10-17T16:40:15","guid":{"rendered":"http:\/\/sites.edb.utexas.edu\/fit\/?p=998"},"modified":"2018-10-22T11:08:21","modified_gmt":"2018-10-22T16:08:21","slug":"how-to-stay-full-longer-with-healthy-snacks","status":"publish","type":"post","link":"https:\/\/sites.edb.utexas.edu\/fit\/how-to-stay-full-longer-with-healthy-snacks\/","title":{"rendered":"How to Stay Full Longer with Healthy Snacks"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Do you ever feel hungry again just a few minutes after having a snack? I know I sometimes do! It can be really frustrating when you just ate, and are already feeling like you need something else. So what are some things you can do to create a snack that will keep you feeling full?<\/span><\/p>\n<p><a href=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/10\/Humble-honey.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1002 aligncenter\" src=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/10\/Humble-honey.jpg\" alt=\"How to snack smart\" width=\"560\" height=\"315\" srcset=\"https:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/10\/Humble-honey.jpg 560w, https:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/10\/Humble-honey-300x169.jpg 300w\" sizes=\"auto, (max-width: 560px) 100vw, 560px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400\">I don\u2019t know about you, but when I think of a quick, healthy snack, my mind always goes to some type of fruit like a banana or apple. Fruit is high in simple carbohydrates and great pre-workout, but probably won\u2019t give you sustained energy for a long period of time. <\/span><\/p>\n<h3><strong>Here are some of the benefits of fruit:<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">They are a great source of vitamins and minerals<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">They are full of powerful antioxidants<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">They contain fiber<\/span><\/li>\n<\/ul>\n<p><a href=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/10\/Get-a-Fresh-Start.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1003 aligncenter\" src=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/10\/Get-a-Fresh-Start.jpg\" alt=\"Blueberries and grapefruit\" width=\"560\" height=\"315\" srcset=\"https:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/10\/Get-a-Fresh-Start.jpg 560w, https:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/10\/Get-a-Fresh-Start-300x169.jpg 300w\" sizes=\"auto, (max-width: 560px) 100vw, 560px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400\">Simple carbohydrates (aka sugars) are one of the easiest things for our body to digest. As a result, it goes through your system very quickly and causes your blood sugar to spike. Your pancreas then releases a hormone called insulin to bring your blood sugar back to normal. Unfortunately, the pancreas can overshoot and release too much insulin, causing your blood sugar to drop below normal and tell your brain that you need more food. Kind of frustrating right? But there is a way to fix this!<\/span><\/p>\n<h1><strong>How to Stay Full with Fruit:<\/strong><\/h1>\n<p style=\"text-align: left\"><span style=\"font-weight: 400\"><a href=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/10\/Marianas-Pantry.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1004 size-medium\" src=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/10\/Marianas-Pantry-300x300.png\" alt=\"Pair your fruit with a healthy protein or far\" width=\"300\" height=\"300\" srcset=\"https:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/10\/Marianas-Pantry-300x300.png 300w, https:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/10\/Marianas-Pantry-150x150.png 150w, https:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/10\/Marianas-Pantry-768x768.png 768w, https:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/10\/Marianas-Pantry-1024x1024.png 1024w, https:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/10\/Marianas-Pantry.png 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>One of the easiest ways to sustain your energy levels while eating fruit is to pair it with a <\/span><b>protein<\/b><span style=\"font-weight: 400\"> or <\/span><b>healthy fat<\/b><span style=\"font-weight: 400\">. These two nutrients slow the entire digestive process. When you have something that is high in sugar like fruit, pairing it with a protein or fat will cause the sugar to be released into the bloodstream at a much slower rate. Because of this, your blood sugar will not spike and then drop, so you won\u2019t feel hungry again right after eating!<\/span><\/p>\n<h3><b>Here are some of my favorite fruit and protein\/fat pairings:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 apple or banana with 1 or 2 tablespoons of peanut or almond butter<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 cup berries with \u00a0\u00be cup greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u00bd cup pomegranate seeds with \u00bc an avocado<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 peach with \u00bd cup cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u00bc cup dried fruit with a handful of almonds or a boiled egg<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Do you ever feel hungry again just a few minutes after having a snack? I know I sometimes do! It can be really frustrating when you just ate, and are already feeling like you need something else. So what are some things you can do to create a snack that will keep you feeling full? [&hellip;]<\/p>\n","protected":false},"author":180,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[17],"tags":[],"class_list":["post-998","post","type-post","status-publish","format-standard","hentry","category-nutrition-info"],"_links":{"self":[{"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/posts\/998","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/users\/180"}],"replies":[{"embeddable":true,"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/comments?post=998"}],"version-history":[{"count":4,"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/posts\/998\/revisions"}],"predecessor-version":[{"id":1006,"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/posts\/998\/revisions\/1006"}],"wp:attachment":[{"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/media?parent=998"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/categories?post=998"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/tags?post=998"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}