BCF FAMILY

OPENING HOURS

Monday-Thursday 6:00pm-8:00pm

​Saturday-Sunday 1:00pm-3:00pm

Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

Contact Us

Rachel Fleming

rachel.n.fleming@duke.edu

Tel: 919-681-1203

BCF TEENS

OPENING HOURS

Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

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© 2019 by Bull City Fit.

On Snacking

March 26, 2018

Photo retrieved from:  http://bigskyfitness.com/healthy-food-swaps-that-you-need-to-try/  on 3/23/2018 

 

It has been over three hours since the last meal, so that grumbling hungry stomach makes sense… but not just any snack will do! If you opt for a carb based treat such as veggie chips, a granola bar or pretzels, your stomach might be happy for a few minutes but chances are it will speak up again VERY SOON! There is nothing like a protein based snack (especially one that also provides some healthy fats) to really keep you satisfied until the next meal.
 
Some familiar, kid friendly options might be:

  • A handful of nuts or seeds, with a small serving of fruit

  • Several slices of real cheese (cheddar, Swiss, string cheese, etc.), with a few grapes

  • Peanut butter on apple slices

  • “Ants on a log” (celery sticks filled with peanut butter and topped with several raisins or dried cranberries)

  • Greek yogurt (NOT fat free)

  • ½ of a sandwich

  • One or two boiled eggs

  • Raw veggies dipped in regular ranch dressing (NOT fat free or low fat).  While ranch dressing is NOT a good protein source, the fiber from the veggies PLUS the fat from the dressing makes for a satisfying and delicious snack!

Some LESS familiar, but still kid friendly options to consider:

  • Raw veggies with hummus

  • Cottage cheese sprinkled with cinnamon and served with apple slices

  • Chicken salad or tuna salad scooped with celery sticks

  • Fresh avocado, cut in half, lightly seasoned and scooped out with a spoon. Avocados are NOT considered to be a good protein source but they ARE rich in heart healthy monounsaturated fats which help to keep hunger away.

  • Handful of homemade trail mix: Mix 3/4 cup of nuts and seeds (any kind) with 1/8 cup of dried fruit and / or dark chocolate chips and 1/8 cup of unsweetened coconut flakes.

Or, try roasted chick peas: 

  1. Simply drain a can of chick peas (otherwise known as garbanzo beans) and place them in a single layer onto a clean dish cloth.

  2. When dry, transfer to a large baking sheet and toss with olive oil and a bit of salt.

  3. Bake in a 400 degree oven for half an hour or until crunchy and lightly browned (stir occasionally while baking).

 
REMEMBER… It can sometimes be easy to confuse hunger with something else such as boredom.  ALWAYS take a moment to “check in” with yourself to make sure that you are eating a snack for the right reason!
 

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