Get the skinny on snacking

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Get the skinny on snacking

by: Jeff Libengood | .
The Fitness Doctor | .
published: October 15, 2014

Do you snack right? Or is your snacking adding unwanted pounds?

You’ve heard that snacking is good for your metabolism. It’s something that we read about and hear fitness experts encourage the public to do.

We all want to be fit, lean, and healthy so we snack away.

In fact, recent surveys report that 65% of adults eat two snacks each day. If these were wholesome snacks then logic would dictate that 65% of adults should be lean and healthy.

If only all snacking was good for you!

The unfortunate truth is that most snacking will only add pounds and inches to your waistline. Snacking on all the wrong things can lead to a very frustrating weight gain cycle.

Here are the 2 Skinny Snacking Rules that you need to snack smart, to rev up your metabolism, and to get lean fast:

Skinny Snacking Rule #1: Avoid snacks that are high in carbohydrates and simple sugars.

Most simple, quick snack foods are filled with grains, refined sugars, and simple carbohydrates. These are packaged goods, crackers, chips, and granola bars. Quick and crunchy snacks like these will quickly add inches where you only want to lose them.

Your smart snack should be very low in carbohydrates, simple sugars, and grains.

Skinny Snacking Rule #2: Eat snacks that are high in protein and healthy fiber.

This may sound difficult, but it’s really not. Once you get into the habit of eating protein and fiber for your snacks it will become second nature.

Here are some awesomely fit snack ideas: homemade veggie meatballs, albacore tuna with apple slices, chicken salad, Ham, Almond Butter and Apple Wraps (see recipe below), hard-boiled eggs, egg muffins, or salad with a handful of roasted chicken or turkey on it.

If you must have your baked goods, then seek out recipes that are made with almond flour or coconut flour, which is higher in protein and lower in carbohydrates and simple sugars.

Cutting out bad snacking (those carbohydrate and sugar-filled snacks) will change your body quickly. This change, along with replacing sugar-filled beverages with water, is the number one way that you can immediately begin to lose inches and get lean.

Once you’ve gotten into the habit of smart snacking all that’s left is to begin a consistent, challenging exercise program that will get you burning calories, building muscle, and taking your metabolism to the next level. I’m here to help you do just that.

I could talk about the benefits of exercise until I am blue in the face, but you and I know that it really comes down to a feeling. The amazing way that you feel when you’re fit.

Call or email today and let’s get you back to feeling your best.

Too Much of a Good Thing

Including wholesome, lean snacks into your diet can really take your metabolism to the next level...but don’t get carried away. The phrase ‘too much of a good thing’ applies here.

Adults who eat 4 or more snacks per day end up consuming almost 50% more total calories than other adults.

In order to avoid over-snacking, space your meals and snacks by 3 hours and keep snacks around 150 calories.

Ham, Almond Butter & Apple Wraps

Here’s a quick, tasty snack that’s big on protein and fiber and low on carbs and sugar. Take a few of these delicious ham wraps to work with you, and enjoy as a power snack – rather than turning to the vending machine. Enjoy! Servings: 2

Here’s what you need...

  • 4 ham slices
  • 1 small apple
  • 3 Tablespoons almond butter
  • 1 Tablespoon raisins

Assemble the ham slices with a smear of almond butter, a few apple slices and a sprinkle of raisins. Roll up and enjoy!

Nutritional Analysis: One serving equals: 138 calories, 8g fat, 9g carbohydrate, 2g fiber, and 8g protein.

– Jeff Libengood, jeff@thefitnessdoctor.jp

Jeff Libengood, aka The Fitness Doctor, is a personal trainer to pro and Olympic athletes, business VIPS, celebrities and performers. He founded Total Postural Reprogramming in Japan and is a leading lower-back-pain expert and an author, lecturer and educator.

His services are extensive. They include posturology, low back pain, corrective exercise, musculoskeletal pain, functional training, golf preparation and conditioning, trigger point therapy / deep tissue massage, nutritional programming and eating ‘re-alignment’, diet and weight loss, holistic health assessments and lifestyle reprogramming. E-mail him at: thefitnessdoctor@gmail.com or visit: www.posturology.jp