Hey guys here are a bunch of cool snack ideas put together by one of my clients Elizabeth Czartowski. They are fully compliant with the "nutrition rules to live by" and so they are a great compliment to any fat loss plan.
Enjoy!
1) apple or pear with cheese (try low fat cheese strings, Allegro cheese – less than 4% fat and high in protein, or goat cheddar/mozzarella); try a tart apple like Granny Smith vs. sweet apples for a different taste combination
2) fruit and dip – make a dip from plain yogurt, Greek yogurt, or goat yogurt...add lemon juice, honey, cinnamon, nutmeg, ginger...whatever you like; try adding juice squeezed from a clementine or small orange for extra flavour; try adding the zest too!
3) veggies and dip – make a dip from plain yogurt, Greek yogurt, or goat yogurt – add herbs like dill and/or seasonings, sea salt, garlic, lemon juice; add baby carrots, celery sticks, peppers etc.
4) fruit salad – experiment with different combinations like pineapple, honeydew melon, and strawberries with crumbled feta on top, or blueberries and peaches with squeezed orange juice and/or lemon juice and ginger...top with regular goat cheese or a naturally flavoured one like fig goat cheese...sprinkle some slivered or sliced almonds for some crunch and healthy fat
5) tomato and/or avocado and/or buffalo mozzarella cheese...slice everything and make open face veggie sandwiches; drizzle with balsamic vinegar and season with fresh or dried herbs like basil and oregano; add sea salt and/or pepper to taste
6) chick pea salad – combine chick peas, shredded carrot, sliced purple onion, red and green peppers...season with olive oil, white balsamic vinegar, and season to taste...cilantro adds a fresh taste!
7) tuna wrap – tuna with yogurt, lemon/lime juice, seasonings, chopped celery...roll in a wrap or half a pita; roll up in endive leaves
8) shrimp with mango salsa (mango, avocado, lime juice, salt, cilantro, hot pepper (optional), purple onion)
9) chicken with salsa and shredded cheese on rice crackers
10) hummus with carrots, celery and/or other veggies (pepper strips)
11) tabouleh with rice crackers or cakes/flatbread
12) salmon salad – leftover grilled or baked salmon, with yogurt, dill, seasonings, chopped celery, green pepper or onion; rice crackers/cakes, flatbread
13) quinoa salad – quinoa, celery, pear or apple chunks, apple cider vinegar, coconut oil, seasonings/spices/herbs, sprinkled almonds or walnuts
14) cucumber salad – sliced cucumber with vinegar, salt, pepper, green onion; crumble feta on top; OR for a creamy salad, add yogurt, Greek yogurt, or goat yogurt
Tuesday, December 14, 2010
Monday, December 13, 2010
Appetite backlash: The reason you may not be seeing results
Of the many challenges that one faces when starting an exercise program, appetite backlash can keep your gears in neutral on route to your fitness goals.
We all know the feeling after a hard workout just after you catch your breath and you realize that over the course of the last 60 minutes you now have developed a bottomless pit where you once had a stomach.
Activity stimulates the appetite. Given that calories are a lot more difficult to burn then they are to eat, once hunger strikes, you can easily undo all your hard work with a bad choice. For example a fancy coffee beverage a day can easily cancel out the calorie burn from a 5k run.
Another challenge faced is that food is so closely tied in with our reward systems that any type of physical activity will prompt us to overeat or chose a food that pulls us away from our goals. Have you ever found yourself saying “I can have that pizza I ran today”, and then indulging more than usual?
One thing to be aware of is that there is a strong physiological drive to replace expended calories – (especially in females). So the question is how do we avoid taking a step back after doing the hard work? The trick is to make your body feel fuller while gradually reducing your calorie intake. Fill up on nutrient dense and energy light foods like fruits vegetables and whole grains while limiting calorie dense foods like those that are high fat or made from refined carbohydrates. Other studies have shown that protein is integral to fullness and maintain metabolism boosting muscle loss while cutting back the calories.
A great trick for fat loss is to reward yourself with starchy carbs only after a workout when your body is looking to replace expended energy and less will be stored as fat. Aim for ¼ to 1/3 of your plate from starchy carbs and choose nutrient rich options like Quinoa, brown rice, sweet potatoes and whole grain pasta.
When fat loss is the goal, taking in less calories is as important as burning them. Keeping these points in mind will help you to avoid the potholes as you begin your fat loss journey.
Derick
We all know the feeling after a hard workout just after you catch your breath and you realize that over the course of the last 60 minutes you now have developed a bottomless pit where you once had a stomach.
Activity stimulates the appetite. Given that calories are a lot more difficult to burn then they are to eat, once hunger strikes, you can easily undo all your hard work with a bad choice. For example a fancy coffee beverage a day can easily cancel out the calorie burn from a 5k run.
Another challenge faced is that food is so closely tied in with our reward systems that any type of physical activity will prompt us to overeat or chose a food that pulls us away from our goals. Have you ever found yourself saying “I can have that pizza I ran today”, and then indulging more than usual?
One thing to be aware of is that there is a strong physiological drive to replace expended calories – (especially in females). So the question is how do we avoid taking a step back after doing the hard work? The trick is to make your body feel fuller while gradually reducing your calorie intake. Fill up on nutrient dense and energy light foods like fruits vegetables and whole grains while limiting calorie dense foods like those that are high fat or made from refined carbohydrates. Other studies have shown that protein is integral to fullness and maintain metabolism boosting muscle loss while cutting back the calories.
A great trick for fat loss is to reward yourself with starchy carbs only after a workout when your body is looking to replace expended energy and less will be stored as fat. Aim for ¼ to 1/3 of your plate from starchy carbs and choose nutrient rich options like Quinoa, brown rice, sweet potatoes and whole grain pasta.
When fat loss is the goal, taking in less calories is as important as burning them. Keeping these points in mind will help you to avoid the potholes as you begin your fat loss journey.
Derick
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