If you find yourself hungry throughout the day, that’s actually a good sign of a healthy metabolism. The problem is, we tend to think that we are doing ourselves a “favor” as we cut back on calories and nutrition to help our weight loss goals. Many of the people I talk with regarding this issue are not eating enough calories each day and this actually hurts our efforts to lose lasting weight.
If this is something you are dealing with, here are some great tips to help you get more results with less hunger 😉
Firstly, you should be eating at least 5-7 small “meals” during your day. You will hear me say that I count one of these meals as my Shakeology each and every day and for good reason. It helps to “bridge” the missing nutrients into our day as we are missing vital nutrients in our culture and food choices today.
As important as getting this supplement in every day, the meals we eat around it are just as critical to our success. If you are needing more help with your food plans, please send me an email and we could chat more on setting you up on a personal plan of success. http://firstname.lastname@example.org
In the meantime, here are some amazing (and quite simple) tips to help you succeed today. Ready?
1. While snacking, pick a place to eat your snack and when you are done, move on with your day. If you grab a snack, plop yourself down in front of a computer or the TV, you are more apt to mindlessly eat rather than satisfying that in-between mealtime munchies. If you are at home, maybe eat at the kitchen table or kitchen. If you are at work, maybe eat in the lunchroom or at your desk. Pick a place, enjoy your snack and move on…
2. Make it quick. If you need to snack on the go, think beyond a bag of potato chips. Bring a handful of almonds or your favorite nuts, seeds, homemade granola, popcorn, veggie sticks, Greek yogurt, lean meat slices, seaweed snacks, piece of fruit, etc. Whatever it is, be sure that you only grab a serving size. Rather than grabbing the entire bag of nuts, have a pre-made serving bag available so you grab that serving and go. When you are done, you are done, without any chance to over do your snack!
3. Don’t be fooled by labeling gimmicks. Foods marketed as low fat or fat free can still be high in calories, sodium, sugar, etc. Check nutrition labels to really know what you are eating. Better yet, opt for homemade snacks rather than purchasing “snack” type items at the store. Snacks you purchase in the store are not as healthy as they often make themselves out to be. Stay away from those highly processed “100-calorie snack packs” just because they are low in calories. Go for quality and chose homemade snacks over store-bought processed junk!
4. Go for the grain. Whole-grain snacks— such as whole grain pretzels or tortillas and low-sugar, and whole-grain cereals such as oatmeal and Kashi— can be the perfect snack full of sustaining energy and getting in your fiber.
5. Out of sight, out of mind. If the cookie jar is full, you’ll probably snack on a cookie. If there aren’t any cookies in the house, you are most likely not going to go out and buy a cookie, but instead will go for the things that are available. If there is something that you know is tempting, keep it out of your house or out of the office. Load your kitchen with fresh fruit, raw veggies, nuts seeds or whole grain items to offer you a healthy go-to item!
6. Think outside the box and try something new. Yes, baking and cooking takes time, but when you have a few extra minutes, baking some healthy snack bars or protein pancakes are great to keep on hand for those desperate “need a snack” moments. The little bit of extra time it takes for you to prepare a dish will save you tons of time trying to run or walk off those unnecessary and unwanted calories. Not to mention, you will satisfy that hunger completely guilt free!
7. Revisit breakfast. Be sure you are eating a wholesome, balanced, high-fiber breakfast to get your day started right. This will help to avoiding unnecessary snacking, keeping you satisfied throughout the day. Many breakfast foods also make great snacks throughout the day. A bowl of oatmeal can be a great snack! Any of our protein pancakes, muffins or breakfast bars are great snack ideas and utilize our favorite go-to breakfast foods such as egg whites, protein powders and oatmeal. Breakfast foods make great snacks and probably some of my favorite foods!
8. Use the freezer. You have a freezer, so use it! Make extra “snacks” and place them in the freezer so they are ready to go when you need them. You spend that little bit of extra time cooking and then you save that time later when your snack is ready to go! Pre-made meals or last night’s dinner also make great snacks!
9. Sweeten it up. Healthy snacks don’t need to be bland and if you are craving something sweet, you can have your special treat. Try one of my favorite sweeter snacks, such as cucumbers with stevia. This is a simple snack that satisfies any sweet tooth! Stay away from the candy jar.
10. Remember, sometimes you really aren’t hungry but rather thirsty! Be sure you are hydrated and drinking plenty of water throughout the day so you don’t snack when really you are thirsty! Try adding fruit (berries, apples, lemon, limes or cucumbers) to your water for added flavor and to satisfy that little need for flavor. You can also try teas, coffees or flavored stevia packets to help liven up your water!
Consider the following “Top 18” Healthy Snack Ideas:
1. Sliced cucumbers with a touch of sweetener (stevia)
2. Protein powder mixed with a touch of water to create a “pudding”
3. Handful of nuts or seeds (my favorites: almonds, walnuts, pistachios, cashews, pumpkin or sunflower seeds)
4. Bell peppers, jicama, radishes or celery with hummus, salsa or your favorite nut butter
5. Rice cakes with natural nut butter
6. High-fiber whole grain tortilla with a touch of nut butter and sugar free jelly
7. Greek yogurt mixed with fruit or a whole grain cereal
8. Piece of fresh fruit and a handful of nuts or tablespoon of nut butter
9. Handful of unsweetened coconut flakes
10. Protein pancakes or muffins (with or without carbs)
11. Peanut butter protein balls (see below)
12. Kale chips (see below)
13. Air-popped popcorn
14. Bowl of oatmeal with or without fresh fruit
15. 1/2 avocado, sliced and eaten as is 🙂
16. Ezekiel bread or tortilla with tbsp natural nut butter
17. Hard-boiled eggs
18. Grapefruit with a touch of stevia
Happy Healthy Snacking!!
My Simple Kale Chips Recipe:
-seasoning of your choice (sea salt, cayenne pepper, chipotle seasoning, Italian seasoning, etc.)
Extra virgin olive oil (spray works great)
Take kale off the stems and lie on a baking sheet. Sprinkle EVOO or use EVOO spray to make it easy. Sprinkle with seasoning of your choice. Bake at 325-375 for 7-12 minutes till just brown on the edges. If desired, you can turn on broil for a few minutes to get extra crisp. Enjoy!!!
Peanut Butter Protein Balls
8 Tablespoons PB2 (low fat, high protein powdered peanut butter – details below)
3 Tablespoons Natural Peanut butter (w/flax seeds is the best!)
½ Cup Shakeology Protein Powder
3 Tablespoons Raw Honey
½ Cup Quick Oats
DIRECTIONS: Mix PB2 with water until it’s a paste like consistency. Mix all ingredients, including the PB2 mixture together in a mixing bowl. It make take some time to blend all of the ingredients together. If it’s too sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture. Next – Roll mixture into small individual balls (about a ping-pong ball size) and place on a wax sheet. Makes about 12 balls, 1 ounce each. Put in freezer until firm.
NUTRITION: (serving size 1 ball)