September is a time of renewal for many people. Even if you are no longer in school, or do not have kids, once Labour Day is over it is time to get back to a routine and get settled before winter arrives. This is a common time for people to call me looking for a detox or a new meal plan. With summer BBQs dwindling to a close and winter holidays on the horizon, now is the time to implement a few small changes that will get that waistline back in check and your diet back on track. One of the best ways to do both is by snacking.
Get my great recipe for Blueberry-Almond Oat Bars by clicking here!
People often dislike snacking because it is inconvenient and they feel like they are eating too much; however if you keep your snacks small and healthy they will keep your metabolism going and they will help keep you from making bad decisions in the throes of hunger. Here are my tips and ideas for healthy snacks.
::: Get in the habit of eating a small meal or snack every 3 hours. This keeps your metabolism going which helps with weight loss
::: Carry a healthy snack with you at all times. This will prevent you from making a poor food choice when you are out.
::: Whole Food Energy bars are great to have in a purse or bag. Make your own or buy brands like Lara Bars, The Rebar or The Simply Bar. When you read the label, look for bars that contain real food; if you can't pronounce the ingredient, you shouldn't eat it.
::: Pair a protein with a carbohydrate. This will keep you full longer. Great pairings are a small apple with almond butter, an orange with 1/2 C plain yogurt, 1/2 of a whole grain pita or bagel with hummus, 5 - 7 whole grain crackers with cheese, 1/2 C dried fruit and nuts, 1/4 C roasted chickpeas and vegetable sticks.
::: Wait until you are a little hungry, but not starving, to have a snack
::: Increase your vegetable content by making your snacks primarily vegetables. Carrots, celery, mini cucumbers, cherry tomatoes, green beans, slices of bell peppers, pieces of broccoli or cauliflower are all easy to pack and carry with you. They taste great alone or with a bit of bean dip.
::: Watch your portion sizes... meat should be the size and thickness of your palm (not including fingers), salad dressing or butter should equal the tip of your thumb, a piece of fruit should be the size of your fist, the starch on your plate should not exceed the size of your fist. Eat lots of vegetables!
::: Have a snack as you are leaving work or on your way home. This will prevent you from raiding the fridge when you get home.
::: Homemade muffins freeze well and are easy to take with you. Making them with whole grains and nuts makes them healthier. Try these homemade cookies, they are low in sugar, high in nutrition and they taste great!
Initially you might find it a little difficult to get into the habit of snacking. In order for healthy snacking to work you need to have smaller breakfast, lunch and dinner meals and small snacks. Set a calendar reminder at work to remember to eat frequently. Once you start getting hungry at those times you will know that your metabolism is running again.
