Monday, June 3, 2013

Mind Your Munchies: Snacking and Weight Loss

Today's Workout:
4 mile run

4 sets of:
1/4 mile run
25 wall ball squats
25 sit-ups

Hello friends and Happy Monday! I had a pretty uneventful weekend due to the rain and the soggy weather in Miami, but that didn't stop me from running. Thankfully my knee has been feeling better so I put in a few miles this weekend. I also did a few HIIT sessions which required me to ice my knee afterwards.

Did you know that the more you eat the more weight you will lose? True story! Studies have shown that snacking in between meals may actually promote weight loss. In previous posts, I have mentioned the importance of snacking,  but today I want to point out the healthy food options that you should choose when snacking. Remember, the key is to:

A) Choose your carbs wisely (whole grain vs. white flour).
B) Saying NO to refined sugars (such as candy and sodas).
C) Eat plenty of fruits and veggies (be careful with fruits high in sugar and with starchy veggies).
D) Eat a protein with every snack and meal (such as hard-boiled eggs, Greek yogurt, low-fat cheese).
E) Choose your fats wisely (fried foods vs. nuts and avocados).

Here's the game plan:
 
 
Choose Healthy Snacks
 
  • 1 cup sliced bananas and fresh raspberries
  • 2 cups of baby carrots
  • 3 1/2 cups air-popped popcorn
  • 2 tablespoons of peanuts with a fruit
  • Greek yogurt
  • Veggies with hummus
  • Hard-boiled eggs with a fruit
  • Ezekiel bread with almond butter

  • Know which foods to eat

    You can eat more foods with high water or fiber content and few calories, such as:

    Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness and only a small number of calories.

    Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power.

    Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They are high in fat, but it's mostly monounsaturated, a healthy kind of fat.

    Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein. *Limit this however.

     
    This is a sample day for me:
     
    Snack 1: Carrots with 2tbs hummus
     
     
    Snack 2: 2 hard-boiled eggs and a Golden Delicious apple
     
     
    Snack 3: Chobani Greek yogurt with walnuts and an orange
     
     
    What do you eat for a healthy snack?
     
     
    ---------------------------------------
    I am grateful that my new neighbor
    gave Milo and I some fresh guavas
    from his tree. 
    
    Pin It

    8 comments:

    1. I usually eat 5 times per day- 3 big meals and two snacks. I usually snack on fresh fruit or greek yogurt+almonds. On running day, my afternoon snack is always a banana!

      ReplyDelete
      Replies
      1. That sounds really healthy. Keep it up!

        Delete
    2. I am a major snackie (yes, I just made up that word). It has been the key to my weight loss and running victories so far!
      Some of my favorite snacks are plain greek yogurt with berries or other fruit, hard-boiled eggs and a cucumber or homemade protein bars!

      ReplyDelete
      Replies
      1. That sounds delicious! What other snacks do you eat? I'm looking for a variety in my snacks. =)

        Delete
    3. I am trying gluten free for a month. I made my own hummus, but with Greek yogurt subbing for half of the tahini to make it a little bit healthier. I discovered the Blue Diamond pecan and almond crackers, and have been having them with the hummus. It is SO good!! I don't feel quite as bad having a little bit more hummus than I should due to the healthier substitution. :-)

      ReplyDelete
    4. I love hummus!!!! I eat it with veggies and sometimes on my salad.

      ReplyDelete
    5. Healthy snacks are a tablespoon of peanut butter and low-sugar vanilla yogurt. :)

      ReplyDelete
      Replies
      1. Nicole, do you combine the two? That sounds yummy!

        Delete