14 Guilt-FreeMIDNIGHT SNACK

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Its late. You havent eaten in hours. Your stomach grumbles. And suddenly that pint of Ben and Jerrys buried in the back of your freezer is calling your name.

You grit your teeth and try to tough it out, but youve been here before and you know willpower isnt going to save you. Its like hanging onto the edge of a cliff by your fingertips. Eventually, you get tired, your resolve falters, and you fall into a bingegobbling up the whole pint in a matter of minutes.

The impulse to have a midnight snack seems so nat-ural. But all of the leading health authorities say its terrible for you, especially if you want to lose weight. What gives?

Well, what if I told you theres a way to have the oc-casional midnight snack and still maintain a healthy weight, or even burn a few pounds?

The fact is, you can. It just takes a little planning and knowledge. Today Ill share 14 foods and beverages that you can snack on at night without worrying about gaining weight. Replace whatever your usual late night temptation is with these, and I guarantee youll keep hunger at bay while maintaining that slim waistline youre after.

Here Are 14 Guilt Free Midnight Snacks

1. Milk

Aside from satisfying your late- night cravings, a nice glass of warm milk can also help you sleep better be-cause of its tryptophan content which stimulates se-rotonin production in the body and induces sleep. You can even add vanilla- flavored protein powder to a cup of skimmed milk and blend the mixture with ice to make a healthy milkshake[i].

2. Popcorn

Hand-popped popcorn makes a great midnight snack as long as you eat the plain kind and stay away from those with too much salt and flavored powder. Instead, try sprinkling some red chili powder, cinnamon, or ma-

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sala for a unique flavor. Adding a mixture of cayenne pepper, and nutritional yeast is another great way of enjoying your popcorn without feeling guilty or pack-ing on more pounds. Just make sure your popcorn is of the whole grain variety so its healthier for you[ii].

3. Breakfast Cereals

Whole grain breakfast cereals, grains, and oatmeal may be breakfast food, but that doesnt mean you cant enjoy them at night, as well. Wheat flakes, muesli, bran flakes, and rolled oats, among others, are rich in fiber and protein and are great with yogurt or skimmed milk.

You can even throw in some blueberries and strawber-ries to the mix which are filled with antioxidants and can do wonders for your body.

You cant go wrong with these healthy snacks as long as you stay away from anything with too much car-bohydrate content as this can cause your blood sugar levels to shoot up and keep you from sleeping comfort-ably through the night[iii].

4. Yogurt

A single serving of yogurt contains enough calcium and vitamin D to meet 20% of your recommended dietary allowance. It is also packed with protein and has low sugar content, but can still leave you feeling full. You can also add some berries, walnuts, flax seeds, and chia seeds to your snack for that added boost of flavor[iv].

5. Nuts and Seeds

Aside from having a high antioxidant and fiber con-tent, they can also help stimulate your secretion of se-rotonin leaving you feeling full and giving you a good nights sleep. Pistachios are a great choice as they have a much lower salt content than most processed snacks. Almonds are another good alternative. Densely packed with nutrients, they are an excellent way to get your fix of fiber, protein, magnesium, and vitamin E. Pumpkin seeds, on the other hand, are a good source of vitamin B, protein, zinc, iron, and magnesium[v].

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6. Fruits

Fruits are one of the best things you can snack on when you get your late- night cravings and hunger pangs. Aside from their high nutritional value, they are also quick to eat and require minimal preparation just cut and peel them and theyre ready to go. For example, bananas are rich in potassium, which prevent cramps, and can be eaten as is, spread with peanut butter, or even dipped in chocolate. Fresh apples are great with a few tablespoons of peanut butter, almond butter, or any other nut butter. This snack tastes best when the apple is chilled and crisp. Cantaloupes, like most other fruits, contain a lot of water, which means you get lots of beta- carotene without hav-ing to worry about calories. You can also try raspberries with yogurt and honey or strawberries with cream, which are also a great source of fiber.[vi]

Dried fruits are another great late-night snack option. Apricots, figs, prunes, and dates are rich in various nu-trients and will do wonders for your health. Also, frozen fruits are tasty and healthy snacks that you can reach for at night without feeling guilty. If youre not up for just plain fruit, you can toss them in the blender with some yogurt and make a low- fat smoothie instead. To satisfy your sweet tooth, you can also slice up some bananas, sprinkle them with cinnamon and coconut

shavings, and bake them or let them sit in the freezer until your next hunger pangs hit you late at night.[vii]

7. Vegetables

Vegetables are high in nutrients, water content, and antioxidant levels which make them very effective in preventing dehydration.

Try munching on some crunchy baby carrots with a side dip of non-fat Greek yogurt, garlic salt, and pepper. Of course, you can always opt to snack on other salad veggies like celery, radishes, broccoli, or cucumber instead and use dips like hummus, salsa, or guacamole. Another tasty snack would be sliced toma-

toes sprinkled with feta and olive oil which is a light and refreshing way to keep your stomach and taste buds happy.[viii]

8. Lean Meat Sandwiches

Making yourself a sandwich is another healthy and guilt- free snack option for your late-night cravings. A single slice of whole grain bread should be just enough to keep your tummy filled. You can also spread a bit of

Dried fruits are another great late-night snack option.

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peanut butter or low- fat cream cheese on the bread to make it tastier. Sliced ham, turkey, or any other lean lunch meat will also make a great healthy filling for your sandwich[ix].

If your hunger pangs are extra strong or youre up for something a little more indulgent, try adding tomato, mustard, onion, spinach, lettuce, and avocado to your lean meat sandwich to tide you over until morning. Just make sure not to eat too much or your late- night snack might turn into a full meal, sabotaging your diet.

9. Cottage Cheese

Not only is cottage cheese filling, but its also packed with high levels of casein and whey protein which keep you full and at the same time work to build and repair your muscle tissues. Snacking on this will really help your body regenerate itself as you enjoy a good nights sleep. If you want something extra tasty, you can also toss in a variety of berries and some walnuts, almonds, or any other kinds of nuts you prefer[x].

As an extra alternative, you can also snack on a few sticks of string cheese. These sticks are also rich in pro-tein that rid you of your hunger pangs, and as a little added bonus, pulling the strings apart as you eat them is a fun distraction.

10. Eggs

Rich in protein and fats that can keep you full, eggs are another guilt- free food item you can snack on to bat-tle your midnight cravings. Not only are they quick and easy to prepare, but they are also very diverse when it comes to how you can cook and serve them. Omelettes are a popular choice and can be mixed with onion, pep-pers, mushrooms, and cheese to make them more fla-vorful. You can even add in a few extra egg whites to get more protein.

If youre not quite in the mood for an omelette, you can try hard- boiled eggs instead. With only 80 calories each, these are faster and easier to eat and can even

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be prepared in batches. Boil a whole batch over the weekend and store them in your fridge to last you an entire week.

12. Sprouted Tortilla Chips and Homemade Dips

Chips dont always have to be bad for you! Sprouted tortillas[xiii] cooked in coconut oil are not only healthy, but delicious too. These tortillas are great because sprouted grains are much easier for your stomach to digest and have more nutritious ingredients than regu-lar processed chips. Coconut oil, on the other hand, has numerous health benefits including better metabo-lism, more efficient vitamin D and calcium absorption, lower risk of yeast infections, increased thyroid health, decreased cholesterol levels, and protection against flu and infections[xiv].

To make your chips tastier and more satisfying, you can whip up a small serving of homemade dips to go with them. There are many quick and easy recipes for dips that you can find online and replicate, including mango salsa, guacamole, and butter hummus, among others[xv]. If youre not too keen on chips in the first place, you can always substitute them with high-fiber crackers instead.

13. Nut Butters

Nut butters make a very satisfying treat because they have a lot of healthy, nutritious ingredients but still taste like a great dessert. All natural almond butter makes a great spread, especially on top of a whole grain bagel. You can even use it as an ingredient for a home-made milkshake if you want something a bit different.

Peanut butter is another good option. If youre feeling a little creative, you can make yourself some peanut butter protein balls and pop them in the freezer un-til youre ready to eat them. These balls are made of healthy ingredients including vanilla protein powder, milk, and dark chocolate. Of course, you can always use any other kind of nut butter if peanut butter isnt to your liking and these treats will turn out just as well.[xvi]

The key is watching your portion size. You dont have to eat a lot of these nutrient dense snacks to ease your late night hunger.

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14. Trail Mix and Granola Bars

A handful of nuts, seeds, and dried fruits make a very healthy and filling snack. You can find trail mix at al-most any grocery store, but you can just as easily make your own batch as well. This treat contains high levels of good fats and oils, and is also rich in antioxidants that do wonders for your body and skin. If you want something more compact, a granola bar will do just the trick.[xvii]

And dont forget to drink water. Dehydration is one of the biggest reasons you feel hungry. You may actually just be mistaking your thirst for hunger.

Drink a glass of water whenever you feel hungry in the middle of the night, and your stomach will most likely settle down. You can also drink a glass right before bed to avoid waking up in the middle of the night hungry. If plain water wont cut it for you, try squeezing some lime or adding a slice of lemon in your glass for added health benefits. A slice of cucumber will also be good for your skin[xviii].

References:

[i] Top 10 Ways to Deal with Hunger, Elaine Magee, MPH, RD, WebMD, Retrieved April 15, 2015.

[ii] 5 Healthy Late-Night Snacks, Sarah-Jane Bedwell, Self, Published March 12, 2012, Retrieved April 15, 2015.

[iii] Is Eating Cereal At Night Healthy? Mike Samuels, SF Gate, Retrieved April 15, 2015.

[iv] Is Fat-Free Yogurt Good for a Late Night Snack? Erin Coleman, R.D., L.D., Livestrong.com, Published February 20, 2014, Retrieved April 15, 2015.

[v] Can Pumpkin Seeds Help You Lose Weight? Jamie Logan, Livestrong.com, Published August 24, 2014, Retrieved April 16, 2015.

[vi] Midnight Snacks for a Diet, Katie Leigh, Livestrong.com, Published February 16, 2014, Retrieved April 16, 2015.

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[vii] Is Dried Fruit Good For You? Sandi Busch, Lives-trong.com, Published January 07, 2014, Retrieved April 16, 2015.

[viii] Foods That Curb Hunger, Kathleen M. Zelman, MPH, RD, LD, WebMD, Published September 19, 2007, Retrieved April 18, 2015.

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