Wednesday, July 19, 2017

Day 14 Tips and Tricks for Sofa Heroes: Snacks

Bring functional medicine to more people with ME/CFS


Hi Everyone!
Today we're talking about snacks and small meals - when you're learning new ways to cook and eat it can be best to start small, so I hope these little ideas help! Share your favorite snacks and recipes in the comments! If you have ME/CFS its a good idea to have small meals every 3-4 hours, or a protein rich snack in the afternoon to keep your energy levels steady.

Hungry? Here's some ideas!

-Protein shakes - use the protein powder of your choice, mix with the liquid of your choice (almond/coconut/oat milk) add some greens (spinach or kale) and a couple berries (frozen for extra shakeyness!) and mix with a blender! (avoid the recommendations to add honey or sugar of any kind if you can, and pair down on the fruit additions) - adding oats give some fibre too!
Pea protein, coconut drink, greek yogurt, spinach, seed mix, oats, blueberries and banana (frozen)


Here's your alternative unicorn frappuccino ;)



-Spelt/Oat Cake/Rice Cake with topping (avocado, hummus, cucumbers, cottage cheese, tomatoes, nut butters)


-Throw some frozen green beans in a pan, and once defrosted chuck in some sliced/flaked almonds and fry til brown (I use butter, but you can use an oil of choice as well to start off the cooking)

-If you can tolerate dairy, mix some nuts in with greek yogurt and half a banana (we want to limit fruit as to not overload sugar responses and crashes)

-Nuts and seeds are perfect to keep by the desk/bed to snack on, great sources of minerals and protein.

-carrot and celery sticks with hummus, avocado, or nut butter

-Protein balls - prep a dozen protein balls and put in the fridge for a few days of pop-in-your-mouth easy protein goodness! Play around with nut butters and fillings, seeds, coconut flakes, etc!



-Eggs cooked any way are a simple quick and easy way to get a protein boost. Serve with rye bread and avocado for some super yum. Can you tell I like avocado?

-oatmeal is a perfect base for all kinds of toppings. You can even prep some baked oatmeal snacks and keep in the fridge for a few days. Cinnamon is great for balancing blood sugar, and you can add protein powder (if not too hot) and nuts for more protein.

A great way to make sure you always have snacks too is to save leftovers of your big cooking and just eat a small serving of those the next day.

Here's a Pinterest Board with more ideas!








video

If you feel so moved to help The OHC bring an integrated approach to more ME/CFS patients, Click Here to Donate to the Optimum Health Clinic Foundation

Go to Day 1: What ME Feels Like and About This Challenge!
Go to Day 2: Gentle Movement
Go to Day 3: Meditation
Go to Day 4: Protein and Plant Power!
Go to Day 5: Sleep

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