One of the most effective ways to get the best of your body and brain is good food. And while there is always a lot of focus on the importance of eating well when it comes to Breakfast, lunch or dinner, the snacks in between are just as important, if not more so.

The right snacks help to balance blood sugar levels, and therefore moods, more evenly throughout the day. When snacks are well chosen, they keep hunger at bay, so we don’t arrive at our next meal hangry and low energy- the perfect combination to make poor food choices or overeating. However, snacking can go horribly wrong if not enough attention is paid to our choices, which can then derail all the good work of healthy main meals.

Research shows that we are not eating more at the main mealtimes; rather, the number of times we snack each day and the size of the snacks we are eating has increased, while the quality of the snacks we are choosing is decreasing. Whether you call it over-consumption or recreational eating, it has become our favorite past time.

Other such studies have contributed to the rocketing rates of overweight and obesity- calling it a pandemic- is the increased amount of time spent on screen-based entertainment such as social media, TV, and video games, which results in a huge drop-in physical activity. We understand that we cannot out-train a bad diet, which is why it is vital to feed ourselves the right foods or snacks, even if among those who do not have an active lifestyle.

Snacks have a positive power of good food on our mood and blood sugar. I have noticed the very important and powerful energy it provides me as a busy mother as I get older, and the importance of preparing these snacks in advance, even a small move as keeping a pack of almonds in my purse, or a home-made granola bar in my drawer at work or a delicious protein packed Greek yogurt in my fridge, ready to always enjoy. That power goes even further as a busy mother to five kids, when providing kids and husband included, with a nutritious snack, while supper isn’t even started or even in the planning. Then as a mother and nutritionist. I have seen – and continue to see- how food affects us all.

I love food. I love looking at it, planning, cooking, developing recipes. Creating meals and of course savoring it. I’ve spent my life reading about and experimenting with food. Buying cookbooks, reading cookbooks as a favorite past-time, sharing recipes with friends and on social media, but most importantly I’ve enjoyed so much learning and understanding -through Torah inspired and Nutrition-the effects of what’s best for us and why. Ans so this is where this book of snack SMART was created….

This book started as a collection of my favorite snacks, to keep in my own kitchen. They are what I prepare myself, and for my own family, time and time again. Yet in the past years, they are what I share with my clients as nutritious ideas included as part of their meal plans. Many of these recipes have been made in my kitchen, along with my busy mama’s kitchen, and now they are here for you, and for your families to enjoy. What they all have in common is that they are quick and easy to whip up- literally some are grab & go- after all the best snacks are the simple ones!

There are over 100 delicious ideas with recipes here that are packed with nutrition facts for your added resources, so you make sure to get your protein, calories, sugars and many different vitamins and minerals to keep your energy level and mood always on the up and up.

None of these recipes requires scientific or tricky methods so they’re perfect to include everyone in the family to participate in the making and tasting. Getting the kids involved no matter the age, creates a shared experience and provides us, busy parents with the opportunity to give them a basic skill that will hold them in good standing. As well it has been shown by studies that when kids prepare their own food they take ownership of it, which increases the likelihood of them eating it. Therefore, it is a great idea to get them experimenting in the kitchen, it is a win-win as it is great help and gets them to sample things along the way. It is amazing how this simple approach gets them educated to a healthy lifestyle.

Studies show that we think of snacks as something we do, randomly or even frequently during the day, and specifically when happy. Also, seen as a low-cost filler to keep hunger at bay or to satisfy boredom or to avoid a task.

Since Movement is Medicine and I’m always encouraging a good sweat session, for so many reasons and benefits such as improving mood and mental health, boosting energy and the endorphins hormones, decreases stress and anxiety, decreases risks of illness, keeping focus, helping to manage blood sugars and insulin levels, increases bone density and muscle mass, and maintains weight loss and more. With such a long list and more, hopefully you will choose movement throughout your day such as taking the stairs rather than taking the elevator, or parking further and walking after or before a meal.

In this Snack SMART book I hope to encourage you to eat smarter and to move your body with LOVE.

A Healthy Lifestyle Made Easy- is starting with small steps, I encourage you to grab this book, print it, keep it in your kitchen, the digital copy on your phone, computer or tablet.

I believe in you – one small step at a time.

Xoxo Ilanit BA, CN