"You can either hold yourself up to the unrealistic standards of others, or ignore them and concentrate on being happy with yourself as you are"
-Jeph Jacques
WEBSITE: http://www.infinitewellnesssolutions.com/images/posters/ES_Poster5.pdf What the labels really mean!
Your sitting in your second meeting for the morning, lunch break is hours away and your stomach is growling so loud your boss keeps eyeing you. You clench your teeth and check your watch, anxiously awaiting the time you can rush out and scarf down a meal. If weight loss/maintaining is truly your goal then a snack is actually a better option in a situation like this.
Snacks have earned themselves a bad reputation and are often avoided in crash diets, but they should not be viewed in a negative light. Snacking is a great way to keep your metabolism high, manage hunger and reduce bingeing. When you get too hungry you are more likely to make bad decisions.
So grabbing a snickers in between meals is not what we are talking about here. Snacks can be implemented into a healthy lifestyle when they are done right. Being conscious about choices can help you reach your goals.
Eating less calories at a time but more often is a great way to help you maintain your hunger and prevent ravenous eating. A common schedule for doing this:
BREAKFAST-8 am
MID MORNING SNACK-10:30 am
LUNCH-12 pm
MID AFTERNOON SNACK-2:30 pm
DINNER-6 pm
When snacking make sure it is because you are hungry and not just bored or stressed! Also, a lot of times our bodies mistake hunger for thirst so staying hydrated throughout the day can keep you from snacking when you truly aren't hungry. Pay attention when you are snacking. Sit down at the table like you do when you eat a meal and put the snack on a plate. When you grab the box and sit in front of the TV you eat more without realizing it. Make sure you keep healthy options in your bag or desk so you are not tempted to walk down to the vending machine for some greasy potato chips.
Choosing healthy options from some of these food groups can help your healthy lifestyle:
-Fruits and vegetables are a great option to grab on the go. They are low in calorie but high in fiber so you stay full.
-Whole Grains-whole grain foods are high in fiber and complex carbohydrates which help give you energy (essential for exercise).
-Nuts/Seeds-check out the post on Nutty Nutrition for more information. They are high in protein and monounsaturated fats. Almonds have been linked to weight loss, just be conscious of portion size.
-Low fat dairy products-high in calcium and protein, options such as yogurt, cottage cheese, milk and cheese are filling snack options
-Fresh fruits
-Fresh veggies
-Air popped popcorn
-Almonds
-Baked tostitos (110 calories)
-Reduced fat triscuits (120 calories)
-Low Fat Kettle Crisps (110 calories)
-Rice cakes and peanut butter
-Low fat yogurt
-Cheese and whole wheat crackers
-Rye bread and cottage cheese
-Applesauce and whole-grain toast
-Apple slices and almond butter
-Vegetable soups
-whole grain pita bread and hummus
-Frozen orange juice
-Hard-boiled egg
-Crispbread topped with low-fat cream cheese and salmon
-Fruit smoothie with non-fat milk
-Whole grain bread topped with peanut butter and banana
-Dried fruit
Be creative and enjoy snacking! The most important thing is choosing healthy options, not depriving yourself completely.
Megan
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