Emergency Snacks


I get asked a lot about how to stay healthy with a busy schedule, when you don’t have time to cook and there aren’t healthy options around. There are so many tricks to staying healthy on the road, but one that I use regularly (on the road or not), is to always have an emergency snack on me. I err towards the hypoglycemic side, so it’s important for me to always have food on hand. But another main reason I carry an emergency snack is because I know how important it is to ALWAYS have a healthy option. For me, these are usually something like an Rx bar, an Epic bar, or maybe a healthy trail mix with dried fruit and nuts.


This is about more than just having nourishing food on hand. When your stomach is empty, it produces a hormone called ghrelin which then sends a signal to your brain that you need to eat food. The stronger the hunger, the louder the message “I NEED TO EAT NOW”. Your body is incredibly smart, it knows that if you’re really hungry, the fastest way to curb that hunger is to get fast acting carbohydrates in your body. Simple carbohydrates are quickly converted to glucose and will raise your blood sugar in a hurry – therefore satisfying your brain’s immediate need for food. Ok, whoah, why the science lesson. Because I think it’s important to know that when you get really hungry, your brain is no longer making rational, intentional food decisions. Instead, it is being influenced by what it thinks the body needs right now, and right now the body just needs energy, so it sends you signals to eat…….you guessed it…..JUNK! Those quick and easy microwave meals, the drive-through, the grab and go – all the quickest route to that satiation.

Here’s the catch, though. If you have a plan for when you find yourself in that hungry state, your emergency snack will do the same trick as those convenient foods, and will likely even keep you satiated much longer after you’ve finished eating. You don’t have to reach for those unhealthy choices just because your brain is tricking you into doing so. Be prepared with your emergency or safety snack so you can give your body what it really needs – NUTRIENTS.

Here are some things you might want to look for in an emergency or safety snack:

Some protein – will help with satiety
Some fat – will help with satiety
Minimal to NO processing – avoid those simple carbohydrates that will do nothing but quickly convert to glucose and then become stored as fat
Minimal to no dietary (or added) sugar – same reason as above

Healthy, Happy, Healing



  1. Linda Jones on June 28, 2017 at 6:42 pm

    3/4 through your book. I think I finally found something to help me. Overweight more than not most of my life. I know for me it is a mindset and I have not been able to get there til now. Thank you so much.

    • Eliza Kingsford on October 7, 2017 at 10:43 pm

      Wonderful to hear this, Linda. How is it going now that you’ve finished the book?

  2. Filipa on October 18, 2017 at 9:52 pm

    I am almost finished reading your book. For the last week I have been putting to practice many of your advices and it has been working. I intend to reread it again as soon as I finish reading it.
    Do you expect to have a Portuguese (from Portugal or Brazil) edition? I would love that my father read it.
    Thank you so much for sharing all this knowledge. It has helped me a lot so far.

  3. Joni Batchen on October 23, 2017 at 7:25 pm


    I am also 3/4 of the way through your book and am hopeful that this is finally the answer I’ve been seeking for 30+ years.

    I was hoping that you are in the process of developing an ‘app’ that will allow us to track our daily activities, such as the ‘decision balance sheet’. I find that I am usually no where near the paper forms I print out when I need to remember something; and the on-line forms are not editable.

    Can you advise if this is in the works? If not, do you know of any app that can be customized to be able to create our own ‘forms’ that we can use to track our decisions and/or track (mental) progresses we make?

    Many thanks,

    • Eliza Kingsford on January 6, 2018 at 3:13 am

      How are things coming along for you, Joni??

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