snack attack: 3 healthy trail mix recipes

The name “trail mix” alone suggests the epitome of health food. Highly portable and calorie-dense, traditional trail mix (peanuts, raisins and chocolate chips) is ideal for staving off hunger pangs during long hikes in the wilderness. But not so much if you’re looking to tone up this Spring. The reality is that not all trail mixes are created equal in terms of nutrition. Pre-workout Before exercising, you want a combination of complex and simple carbs, like puffed buckwheat and dates. The complex carbs from the buckwheat will keep you going throughout your workout, while the fructose from the dates kicks in more rapidly.

Puffed buckwheat

Dates (pitted and cubed)

Hazelnuts

Raw cacao nibs

Cinnamon

Post-workout After a workout, you want to make sure you’re eating foods that will help repair the muscle fibers and replenish glycogen stores, which are depleted by a strenuous workout. You do this with ample protein (~10-20 grams), combined with a carbohydrate source that the body converts quickly into energy (like goji berries).

Wasabi peas

Pumpkin seeds

Unsweetened coconut flakes

Sesame seeds

Goji berries

Midnight snack Since you don’t want your blood sugar to spike right before bed, I’d recommend going for a slower-release carb like popcorn, with coconut oil and chia seeds. Chia seeds are loaded with complexion-enhancing omega fatty acids, which help us achieve that dewy skin.

Popcorn

Coconut oil (1 Tbsp)

Orange peel zest

Chia seeds

Rosemary

Sea salt

xxShira