We all know the drill: hangry meltdowns, afternoon slumps, and the constant battle against the siren song of the sugar-laden snack cabinet. But fear not, because science is here to fuel our snack revolution!

Our brains, especially those of our growing kiddos (but us too, boo!), need a steady stream of energy to function at their best. That’s where protein and healthy fats come in – they’re the ultimate power duo for keeping hunger pangs at bay and focus levels soaring. Here’s how we can use some neuroscience magic to create a snacking haven for the whole family:

1. Protein Powerhouse Snacks: Protein is the building block of happy neurons! Think Larabars (if you’re looking for a simple, all-in-one, yet easy-to-buy and keep-in-hand snack option), hard-boiled eggs with a sprinkle of everything bagel seasoning, or even a snack-pack full of nuts (almonds, walnuts, pistachios etc.) – these are all protein-packed options that keep us feeling satiated and satisfied for longer.

2. Fat is Fantastic: Don’t fear the fat! Healthy fats like those found in avocados, nut butter, and even full-fat Greek yogurt are your allies. They slow down the release of sugar into the bloodstream, preventing energy crashes and keeping everyone happy (and focused!).

3. Grains for Gains: Whole-grain crackers with a dollop of hummus, homemade trail mix with whole-grain cereal and dried fruit (go for the unsweetened kind!), no sugar added granola, overnight oats, or even a slice of whole-wheat toast with a smear of nut butter – these options provide complex carbohydrates that release energy gradually, keeping your family feeling energized throughout the day. [Psst, if you’re grain-free like me, there is an option for just about everything listed here that is grain-free… and they’re sooo yummy now that they no longer taste like cardboard as they did in the early 2000s!]

4. Omega-3 All-Stars: Omega-3 fatty acids are superstars for brain health and focus. Include them in your snack arsenal with options like a handful of chia seeds (sprinkle them on yogurt or oatmeal… or make a super simple mason jar of chia pudding with only 4 ingredients plus toppings!), a couple of slices of smoked salmon with cream cheese on whole-wheat crackers, or if you’re channeling your inner Pinterest-Mom, a fun “fish faces” snack with baby carrots and cream cheese “eyes” topped with a flaked salmon “mouth.”

5. Snacking with Science: Remember, consistency is key! Regular snacking with these brain-boosting options regulates blood sugar levels and prevents those dreaded energy dips. Plus, involving your little sous chefs in the prep (age-appropriately, of course!) can turn snack time into a fun and educational bonding experience for the entire family. Easy go to’s in my family includes popcorn, easy-to-digest protein shakes, and veggies with comprehensive sides like hummus or homemade dips. For me (not a Pinterest-Mom lol), I also use a variety of imported cheeses and place them on artisan crackers or saltines as an easy brain-boosting snack that can be done anytime, and just about anywhere… my kids go wild for it and recently made a point of learning to spell charcuterie board🙃

Fun fact: These snacks are FAB for the littles but they are also fantastic for us… a regulated parent is a happy, healthy parent that our kiddos can glean from and respect!

So ditch the sugary snacks and embrace the power of protein, healthy fats, and whole grains! Your family’s focus, energy levels, and maybe even their willingness to help with the dishes (fingers crossed!), will thank you for it. Now, go forth and conquer that snack attack with science on your side!

I’m such a believer in the ability to use our Mind + Body for healing and helping almost any and every aspect of our personal and professional needs that I literally wrote the book on just that! Check it out on Amazon if you think it would be helpful to you!



The Mind + Body Guide

Ps. Need more personal development? Let’s talk about your success and how I can help! I’m certified as a business, life, health, relationship and parenting coach… and I just love to find ways to support YOU!