You could choose a nut butter instead of cheese, which although also high fat, is a good fat (unsaturated) and has plenty of protein and no tryptophan. Nut butter on celery, apple, jicama or pear is palatable and satisfying. Again, fat stimulates the satiety center of the brain, making you feel full. A nut butter seems to work better at this than a handful of nuts; maybe because the nuts are crunchy and usually salted and that makes us want more.

Another spread that has more protein would be something like tuna fish, crab or shrimp in cream cheese; the cheese makes it creamier and easier to spread. Since the protein mix would be less fat than the previous two suggested one would probably want to eat more of it before the fullness signal hits. But with the extra protein the effects would last longer, so it's a good meal substitute. Adding spices and some chopped onion, celery and/or nuts makes it tastier and crunchier too.

There's a fruity alternative one could use also, which involves a little more work. If you make a fresh cranberry tuna mayo salad with some chopped apple, celery, nuts and fresh cranberries in gelatin and then mix that with some cheese, you get fruity-nutty-cheesy all in one. It takes more time since there's more chopping involved and also the time for the gelatin to set but it is a nice change if you're bored. You can also substitute other fruits and include something like candied ginger or papaya to help the digestion.

The whole idea of having one of the spreadables with you is to keep you from eating something really bad just because you are really hungry but don't have time to take a break. Rather than a candy bar or cookies that would shoot your blood sugar up and then result in a crash a little later, you could eat something healthy that would keep your blood sugar level and help you to feel better. You would be less tired, have a better mood, and your body would be more at ease. Why make yourself feel bad every day just because you feel you can't take the time for a decent lunch?
©2010 Dr.Valerie Olmsted All Rights Reserved

Dr. Valerie Olmsted is an author, naturopathic physician, metaphysician, internet entrepreneur, artist, speaker, and lover of life. Traveling with the Quantum Vortex Experience, she has helped thousands of people reach the inner connection they are seeking and has contributed to the discoveries of manifestation practices via quantum physics applications.

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By Valerie Olmsted