I hear voices!

There it is! You didn’t hear it, but I did. You see ever since I moved to the country, to the old log house, down the dirt road and up the winding lane, I’ve been hearing things. Not your typical floor creak, furnace roar or hinge squeak. No, it’s much more subtle, mysterious, aloof…. almost human. In truth, it’s a voice. Yes, I’m hearing voices. Some ghostly apparition is crying to me. “Dave, Dave I’m here! Come to me…” In Stephen King novels, such a plainful cry always comes from a graveyard, old school TV or the drain in a blood-stained bathtub. The voice I hear is trying to lure me to an equally scary place. My siren calls to me from…the kitchen. (Cue slasher-movie music)

I fall for it every time. It cries out and I rise from my desk to investigate. After all, it could be an emergency – an invasion of rabid ants, a demon possessed pinata or perfectly good food about to go to waste (or in my case, to my ‘waist’). I hear the voice again. I hesitate and then boom; I throw open the fridge door. In the bare bulb glow sits a carton of milk, tub of sour cream and a ten-pound bag of carrots (who needs 10lbs of mini carrots anyway?). Just as I give the “all clear”, it whispers again. “Dave, Dave over here” – it’s the cupboard. No hesitation, I yank the door nearly off its hinge and bam, there it is, the family-size bag of chips. It’s the one we bought as a treat for the grandkids visit – or that was the excuse. Bag’s been opened, are they still fresh? Can’t have stale chips loitering around the place. Half a (family) bag later, I’ve determined the chips are A-okay. I’ve also found a use for the tub of sour cream and a package of onion soup mix. Then it starts again except now the voice is an evil cackle. “Ha, ha, ha gotcha!”. Yeah, it got me…again.

So, what’s with this? My gut’s grumbling and I’ve got a nagging pang to eat, even though I had a good meal a couple hours ago. It’s not uncommon to feel peckish between meals, especially if you’re fairly active, like me. Feeling hungry is a sign that your body needs to be fueled. This could be a result of the calories you’ve burned (i.e., I just finished my morning workout) or you’re lacking nutritionally (i.e., I’m not eating enough protein). However, this desire to eat isn’t always what it seems. We often feel like we’re hungry when in fact we’re stressed, bored, or need comfort. We eat out of habit or reflex because food is always available.

When I’m feeling hungry, I’ve learned to pause and consider why. If I’m truly hungry and not bored or stressed, then I choose an appropriate snack. I’ve been trying to figure out when half a bag of chips might be considered ‘appropriate’, but so far, no luck! Turns out potato chips are a high-calorie, nutrient deficient food, and there’s never a good time to eat them. You see as we age, we generally need fewer calories. Once we’ve eaten all we need, there’s a good chance any excess calories consumed will be stored as fat. However, we still need high levels of nutrition from the foods we do eat. In other words, we don’t to eat as much but what we do eat needs to have a high nutritional value and not empty calories, or we’ll be packing them on as fat. So, chips are out – boo!

The good news is, there’s nothing wrong with a healthy snack between meals when you actually are hungry. Here is a selection of snack options that are low on empty calories and high on nutrition. Keep them on hand whenever your evil voice taunts you.

Nuts and seeds – grabbing a handful of raw nuts or seeds is a great snack because they’re quick, easy, nutritious, and satisfying. Plus, they’re filled with vitamins, minerals, protein, and good fats (and who doesn’t like a good fat?). I always keep a variety on hand.
Greek yogurt with berries – the protein from the yogurt and the nutrient-dense berries are a sweet treat that’s also filling. I go for higher fat, plain yogurt over the low-fat, flavoured varieties for higher nutritional value and less sugar. Remember, sugar is the new smoking …or is it the new black? Either way sugar’s on the naughty list.
Fresh veggies or fruits with hummus, nut butter or guacamole dip – pairing vegetables or fruits with a little protein and healthy source of fat creates a balanced, hearty, and nutritious snack. Apple slices with almond butter, red peppers and guac, zucchini and carrots with hummus…the combinations are endless, and you’ll never get bored. My guilty pleasure is buying the prepared fruit or veggie trays you can get at the grocery store. Yes, it’s more expensive and I should be cutting my own fruit and veggies, but then I’d be stuck with Gilmour Girls as a guilty pleasure and that’s not good for my rep.
Hard-boiled egg – another easy snack packed with healthy fats, protein, vitamins, and minerals. Trick is to make a few extra at breakfast and keep them handy in the fridge.Okay, full disclosure, I have never once had a hard-boiled egg as a snack but that doesn’t mean it’s not a good idea. It’s now on my list! Further disclosure – I have had a pickled egg in a Legion Hall, they’re standard issue – probably not a health snack though….
Whole grain crackers with a lower fat cheese – a tasty combo with plenty of fiber and healthy fat. This is a go-to when I feel like raw veggies just won’t cut it. But remember low fat or not, cheese is a concentrated food (it takes 10 lbs of milk to make 1 lb of cheese) so a little goes a long way.
Protein smoothie – I can blend a half cup of almond milk with some fruit, a cup of spinach, flax or hemp seeds and a scoop of protein powder into a well-balanced, nutritious, and so delicious snack. It’s pretty much a daily for me.
Protein bars – store-bought protein bars are super convenient. But look for bars that are high in protein, low in sugar and made with few ingredients (like the RX bar). There are a lot of bars on the market that are basically candy bars disguised as “healthy” choices so be sure to read the label.

Snacks that combine fiber, protein, and healthy fats – the great trifecta – will keep you feeling full, stabilize your blood sugar and help keep cravings at bay while loading you up with nutrients. By choosing this kind of snack you’ll avoid the empty calorie trap of most packaged foods. I aim for no more than 150-200 calories per snack and no more than 2-3 snacks per day. Additionally, I try to drink plenty of water (because sometimes we’re actually thirsty and not really hungry) which helps to give me a full feeling.

For me, the key to success is having the fridge and cupboard stocked (with more than milk, sour cream, and carrots) because when I’m hungry, I’m hungry. And at that point I will always go with the easiest choice available. That’s why I need a good crop of veggies already washed and sliced so I can just grab and go. If they’re not available, I work my way down the list. If I haven’t prepared, I will default to the family bag of chips or cookies or whatever bad choice might be available. The key is to think and prepare ahead of time. I’ve learned that healthy choices don’t happen by accident, they have to be planned. So, when the ghost of hunger present comes to haunt you, be ready for that sucker. Smack him upside the head with a crucifix made of celery and guacamole. That’ll teach ‘em not to whisper your name.

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