To Snack Or Not To Snack: What's A Girl To DO?

Submitted by Cindy Dallow Ph.D, RD, t2coaching RD

It’s 3:00 in the afternoon and you’re swamped with work, yet your mind keeps drifting off to the chocolate cake in the office refrigerator….or you’re lounging at home and all you can think about is the bag of M&M’s your kids brought home yesterday.

Snacking: the all-American past-time that every obesity expert likes to blame for the burgeoning waistlines we see in our country today. But is it really that bad to eat between meals?

Not if you’re a GOTRIbal gal!  One of the perks of being an endurance athlete is that we get to eat more (and should eat more) than the average Josephine who sits on her duff all day. The key is to do it wisely so that you’re not drowning that fine-tuned body of yours with sugar, fat, and salt.

Here are three basic guidelines on healthy snacking:

Maximize nutrient density – This means getting the most bang for your buck in terms of actual nutrition. Look for snacks that are highest in vitamins, minerals, and fiber, such as fruits, veggies, whole grains, and lean sources of protein. Avoid the processed and/or fast food items.

Sweet potatos, spinach, oatmeal, and tofu are just a few "nutrient dense" foods that have a high ratio of vitamins and minerals to calories.

Include all major macronutrients (protein, fat, and carbohydrate) – Fruits and veggies are high in nutrient density but they have little or no protein or fat (they are 100% carbohydrate). Thus, they should be part of a good snack but not the entire snack. Ditto for high-protein bars and shakes: they are almost void of carbs and are too high in protein. Aim for a snack with all three macronutrients. Examples include yogurt, fruit, and a whole grain bagel or cereal, milk, and a banana, or a whole grain tortilla with hummus and spinach salad.

Make it tasty and satisfying – Face it, apples and carrot sticks are not enough when you’re really hungry. And they’re not enough when you’re training for a big event either. They are nutrient-dense but again, they are not likely to fill you up. Protein and fat stay in the stomach much longer than carbohydrates do so they help fill you up and keep you from scroungin’ around in the refrigerator 15 minutes later. So go ahead and have a little chocolate or small amount of sugar, if that’s what tastes good to you, but have it as part of a healthy snack. Small amounts of sugar or chocolate are fine, if they help satisfy your sweet tooth. Examples include homemade chocolate chip cookies that are made with less sugar and fat and more whole wheat flour dunked in a glass of skim or 1% milk. Or a mixed veggie salad, whole grain roll, and small piece of dark chocolate. Get the picture?

By including some of the “no-no” foods with your snack, i.e., chocolate, you’re less likely to feel deprived and more likely to enjoy what you’re eating. And if you tell yourself “I’m not going to have any chocolate until my race is over with” you’re setting yourself up for failure (I mean really, why suffer needlessly?).

Life is short. Enjoy your snacks but enjoy being smart about it too!

Shaketember

THE HEALTHIEST MEAL OF THE DAY^®

Replace one meal a day with Vanilla, Chocolate, Greenberry, or Vegan Tropical Strawberry and Vegan Chocolate and  to increase your energy, reduce cravings, lose weight, improve digestion and regularity, and transform your health.

WANT SOME FREE SAMPLES?
SEND ME YOUR MAILING ADDRESS
 SIGN UP FOR A TEAM BEACHBODY ACCOUNT WITH ME HERE 

Just replace one meal a day, say breakfast or lunch, with Shakeology to get all the health benefits you need.

Your going to get 30 meals for $120. That's $4 meal. Now think back over the last 2 days. How much did 2 meals AND that drink you probably cost you? 

You can sign up as a customer and order Shakeology home direct to save on shipping or save more, $15 a month you can Become a COACH.

So just choose which option is best for you and lets get you started on the road to better health and a leaner you. 

CLICK HERE to order

Receive a $25 BeachBody gift card when you order auto ship Shakeology during the month of September. 

Send me your address and sign up for a FREE Team BeachBody account HERE and I will mail you some samples

View this video and contact t2coachwendy@teambeachbody.com for questions about how Shakeology can help you.

Calories Out (Activity) > Calories In (Nutrients)

It is pretty simple. If you want to lose weight increase the amount you exercise along with lowering your food intake. Keep it simple and follow a few rules, and you will be successful at losing weight.  There is NO magical diet out there to lose weight. There is NO magical pill that will allow you to lose weight

If you want to lose weight and keep it off forever you need to change your thinking. Losing weight is about developing a strong desire to lose weight. It is about learning why you eat the way you do. It is about your overcoming weight loss obstacles. It is about getting rid of the excuses that are keeping you from starting the weight-loss process.

Below are a few things that you can do to get yourself on the right track to change your thinking so that your weight–loss will your life.

·  Don’t diet; just develop a thin mindset to have life long healthy eating habits.

·  Create a solid plan of action to achieve your weight-loss goals.

·  Keep your plan simple and follow it with persistence.

·  Start out with a reachable goal. Once you reach that goal, set a new goal.

·  Don’t get stressed out over losing weight. It may cause you to gain more weight gain.

·  Make losing weight positive, fun and interesting.

If portion control is a weight loss challenge for you, below are a few things that you can do to resolve this: 

• Eat slower- set my fork down in-between bites. 
• Chew my food longer, to slow myself down. 
• Drink water before you eat, during and after you eat
• Use smaller plates 

People who diet and don’t exercise may lose weight at the beginning, but they often gain weight with time, and they often lose muscle. To avoid getting fatter over time, regular exercise with a solid nutrient dense nutrition plan is critical.

Increase your overall daily activity besides just getting to the gym to workout which will increase your energy expenditure and aid in weight loss. An example of this is to take the stairs instead of the elevator, park away from the entrance to a store and walk, or go for a walk after dinner. The idea is to move around instead of sitting around.

Don't diet to loss weight. Find a healthy meal plan, low in calories and full or nutrients. Avoid processed foods made with white flour, avoid empty calories, foods and drinks, that provide no nutritional value (soft drinks, alcohol, candy, chips, crackers) and choose natural foods such as fruits and vegetables.

Research has shown that the people most successful in obtaining their health and fitness goals do these three things:

1. Workout consistently (find a variety of activities you enjoy, I can help)

2. Have an accountability group or partner (sign up for a FREE account with me as your coach here and join my facebook support groups)

3. Eat breakfast (if you dont currently eat breakfast Shakeology is for you)

If you are looking for a simple but effective exercise check out BeachBody's home based fitness DVDS. They offer programs for all experienced and fitness levels. 

If you are looking for a simple but effective nutrition plan, add 5 fruits and 5 veggies a day, while decreasing processed foods (most things that come in a box or made from while flour). Or check out the Ultimate Reset for yummy, simple, single portion recipes.

For FREE fitness and nutrition support join my support facebook group Fall Harvest 5 a day or Fall Fitness Fanatics

If you want to lose weight, remember that exercise and food intake are related. In other words, if you exercise and don’t watch what and how much you eat, you won’t lose weight.

Are YOU ready to drop that extra fat and finally get healthy and fit? 

My Beachbody Challenge can help you do just that. Message me for more details!

All the above are weight loss ideas can help you to develop healthier habits so that you can live longer and healthier lives.

Friend me on facebook for more accountability.

Have a great weekend.

Wendy Mader

www.t2coaching.com

www.getfit-getstrong-getfast-getwendy.com

Love you JOB, Become a Team BeachBody Coach

CHANGING LIVES AS WE CHANGE THE WORLD

Love your job. Become a Team Beachbody® Coach. Whether your passion is helping people get fit, making a little extra money, or being your own boss, becoming a Team Beachbody Coach offers unlimited opportunities. THE WORLD'S BEST-KNOWN BRANDS WHY BECOME A COACH? HELP OTHERS Inspire people to get fit and help end the trend of obesity. MAKE MONEY Get out of debt-even earn enough to buy a new car! BE YOUR OWN BOSS Earn weekly paychecks and experience financial freedom. FOUNDER'S MESSAGE FROM CARL DAIKELER Together, we're working to end the trend of obesity, helping others on their journey toward improved fitness and financial independence. This happens with hard work, people helping each other, and a commitment to NEVER give up. This is the solution! But we need your help to reach our goals. I mean-we need YOU! Let's do this! Start your own business today for only $40! Active Military/Spouses and Non-Profits are FREE! Click here to get started NOW www.getfit-getstrong-getfast-getwendy.com Call, text, or email anytime to see how you can make a difference. t2coachwendy@teambeachbody.com  970-308-4499 www.getfit-getstrong-getfast-getwendy.com