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5 Delicious Snacks for a Mid-Day Energy Boost

It’s 3 pm, you’re trapped behind your desk and you’re starting to fade fast. It’s tempting to stroll into the office kitchen and dig through those delightful bags of chips or score a couple of cupcakes left over from a coworker’s lunchtime birthday celebration. However, you’re well aware that fatty, sugary, carb-loaded snacks aren’t going to do you any favors in the long run.

So what’s a hungry worker (or parent or student) to do? At every VeraVia fitness retreat, we share realistic, achievable recipes and techniques that you can take with you back into your daily life. Here are five delicious snacks that will fill you up, satisfy your sweet or salty cravings, and deliver a lasting boost of energy in place of a quickly-fading flash.


Nuts give you a snacking sensation and satisfying crunch while providing you with healthy, energy-elevating vitamins and beneficial fiber. Almonds are loaded with magnesium, vitamin E, and protein. Walnuts are packed with brain-benefitting compounds like folate, omega-3 fats, and antioxidants.

Watch your salt intake, though. Look for low-salt nuts or buy no-salt and sprinkle on your own. Or make a healthy, creative trail mix by folding in raisins, fruit chips or dried cranberries.

Looking for a treat? Check out these healthy treats.


Biodegradable packaging, ready to eat and full of fiber – bananas are quite possibly the perfect snack food. When your stomach is growling, this sweet treat gives you the same sensation of fullness that you would get from a candy bar–but with none of the sugar, fat or preservatives. Plus, if you’re still hungry, you can feel exactly zero guilt about eating two.

Hummus and Veggies

When you need a more substantial energy boost, look no further than veggies and hummus. An ultra-healthy alternative to chips and dip, raw red peppers or broccoli and hummus satisfy your cravings for finger foods without injecting your daily diet with a dose of fat. Red peppers are a great source of vitamins A & C which boost your immune system and skin health. Broccoli is a low-calorie veggie that is full of protein. Meanwhile, chickpea-based hummus helps to control blood sugar, keeping your energy on an even keel throughout the day.

Brown rice bowl

If you’re planning on a late dinner and need something serious on your plate in the afternoon, whip up a brown rice bowl and mix in a handful of sautéed veggies. Brown rice is chock full of manganese, which supports cognitive function, making it a great choice if you’re working on a project that requires concentration. For quick prep, chop up flavor-rich veggies like onions, red pepper, zucchini, asparagus, and eggplant ahead of time so you’re ready to roll when the rice cooker snaps off.

Check out 5 Superfoods to Add to Your Diet.

Spinach Smoothie

Ultra-healthy, energy-boosting green smoothies don’t have to taste like grass. Skip the trip to the ice cream shop and blend up a spinach-based smoothie. Spinach is a great source of iron, which is the main component of energy production in the body (there’s a reason Popeye always carried a can along with him). To create a creamy smoothie with a kick of sweetness, combine 3 cups of spinach, 1 frozen banana, 1/2 cup of Greek yogurt and 1 cup of almond milk, then hit the “blend” button. Be sure to lots of water to counteract the density of the fiber in the spinach, so you can achieve the max benefit from this delicious, filling treat.

When the midday slump hits you, it’s easy to reach for whatever’s around. In many offices, these are usually greasy snacks loaded with sugar, salt, carbs–or all three. Take a little time to plan your snacks, so you’re not defaulting to the most convenient (and usually the least healthy) option. The lasting, clean energy boost you receive will be worth the extra effort.

Revolutionize how you think about food and health at a VeraVia fitness retreat. Contact us today to find out which wellness program is best for you.



Learn how to nourish your body.

True wellness requires taking a holistic look at your overall health and paying attention to the vital role that nutrition plays. This guide is packed with expert tips on:

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