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(#8) Late Night Snacks: Avoid Santa’s Example

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December 14, 2009
	Dr. Gary Huber : Head Medical Ego

Unless you’re wearing a red velvet suit and have a beard, eating cookies in the middle of the night is not for you. Look what it’s done to Santa’s physique! So what should you be munching on in those last few hours of the day before bedtime? This is a key time that can either sink your prior good efforts or prepare you for upcoming success tomorrow.

If you are in the habit of reaching for an evening snack then the best advice I can offer is to plan your snack ahead of time and have it on hand so that when the inevitable fatigue that hits us all at the end of a busy day arrives, you’re not as prone to grab the nearest bag of Doodeley-Doos. It happens. 

You’re tired, it’s been a long day and you feel you have earned a treat. You just want to sit back, kick your feet up and chew on something nice to make you feel good. By doing a small bit of planning you can have your snack and prevent it from attaching itself directly to your thighs or belly. 

Most often, people grab one of two tastes when the brain shuts down and the will power has left the building: sweet or salty. 

If a magic elf appeared at your door at the right time of night selling chocolate covered potato chips I am willing to bet that some of you would trade your car for a bag. But not all salt and sweet are created equal. 

So pick a sweet or salt combo that offers something more. How about sweet apple slices smeared with salty crunchy peanut butter (organic of course).  I can hear you salivating, now wipe that off.  How about raw carrot sticks, celery, or cauliflower dipped in hummus. By the way, making hummus is a breeze, just slap some chickpeas in a food processor and add any seasonings you like. There are 101 recipes for different flavors of hummus. 

Does spicy ring your bell? It rings mine. I take 2 cans of organic black beans, one can of red beans and a can of stewed or raw tomatoes and put them on low heat. I add cumin, garlic, onion, salt, pepper, and plenty of hot peppers such a habanera or jalapeño. Let this simmer on low heat to evaporate the excess moisture and as it reaches your desired consistency, take a blending wand or food processor and whirl for a few minutes and voila, you have bean dip.  Now dip those veggies and you have a high fiber, whole food, protein, and a low glycemic snack that’s worth getting excited about. 

How about some nuts? A handful of almonds are a nice treat. Be careful not to go overboard with the nuts as the fat content can add up if you just sit there with a bottomless can. Pull out one ounce as a serving and be content with that. 

Beef jerky is a high protein offering that can be combined with a little fruit to offer sweet and salty. I will also occasionally have a vanilla or chocolate protein shake in the evening, especially if I had a strong resistance training session that day. Putting some protein in your belly aids muscle recovery as you head into your nightly slumber.

There are endless options available to you. Try to include a little fat and protein as part of your snack as this will help to reduce the effect of the sugar content. The glycemic effect of any food can be blunted by eating it with protein and fat. 

I like to get some protein before bed to support muscle recovery. And yes I know that “chips” of all sorts are salty and crunchy and fabulous but they are one of the easiest foods to overeat so if this is your choice then be cautious and may I suggest that you not make this a nightly habit, and try to limit it to once or twice a week.

Plan your snack, don’t just wing it.

Note: In case you missed one, all of Dr. Huber’s posts for the Holiday Challenge are featured in the Holiday Challenge Section of our website.