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Snacking

Snack Yourself Skinny

With so many weight-loss programs out there, it can be hard to determine what’s right for your body. And sometimes even when you think you’re eating healthy, you’re still consuming more calories than you burn. New research has revealed that the average person unknowingly consumes 800 calories a day from snacking – that’s nearly the equivalent of two meals. So how can you keep track of your snack intake and still maintain regular eating habits?

“Often when we graze between meals we make the mistake of opting for calorie laden foods, rather than making nutritious choices,” says Sheila Zhou, expert Scientist at USANA. “Not only does this hinder our body’s ability to properly process the food; it often also results in weight gain from the additional calorie consumption.”

To help you shed those unwanted snacking kilos, Sheila has provided us with her top five low-calorie alternatives:

  1. Think fishy

Tuna is a great snack that is packed full of nutrients and will keep you feeling full. “Not only is it stacked with protein and omega-3 essential fatty acids, its ability to curb your craving leads to a flatter stomach,” says Sheila. Also, with so many different tuna flavours now available, it’s easy to mix it up on a daily basis.

  1. Play it cool

We’re usually advised to avoid frozen foods when it comes to eating healthy, but Sheila insists snap frozen vegetables such as peas and corn are a great source of nutrition: “The combination of low calorie density and high levels of fibre means they are both a filling and satisfying snack.” So next time you feel that 3pm hunger strike coming on, do your waistline a favour and zap yourself a sachet of frozen mixed vegetables.

  1. Go nutty

Nuts are a fuss-free, vitamin rich snack. Packed with vitamin E, calcium, magnesium and potassium, they are a great source of protein and fibre and are low in sugar, insists Sheila. If you’re not a fan of eating plain almonds or walnuts, then opt for a nut bar. Always be sure to check the label, however – some of these nutty treats can contain as much sugar as a chocolate bar!

  1. Pull the udder one

While some eating plans limit, if not eliminate the consumption of dairy, Sheila says milk is the perfect snack: “Not only is it loaded with calcium and vitamin D, its high protein content means you stay full for longer than most other drinks.”

  1. Pop it

Now you can have your popcorn and eat it too. With only 20 calories per cup, Sheila says natural popcorn is a relatively healthy low-GI snack. “The fibre from whole grains help you to feel full on fewer calories, meaning you consume less food overall,” she insists. So next time you’re at the movies, why make your own popcorn or stop by the supermarket to pick up a natural alternative.

 

Image Via Motive Nutrition

How To Kick Bad Eating Habits

We all have them every once in a while, but is there any way to kick bad eating habits without going cold turkey? Eating late at night is unhealthy since the body has to work twice as hard to digest food as we sleep, but also contributes to poor sleep or even sleep apnea. Adhering to a night-time routine is the best way to stop snacking on junk food, and will lead you to greater overall health.

Have a goal

Think about the type of body you would ideally like to have, and work backwards from there. Keeping a certain item of clothing will help set into your mind that the end is in sight, and snacking on unhealthy food won’t help the situation in the future. Focus on longterm goals, rather than craving something fatty in the meantime.

Keep a food diary

A food diary is a great way to see how much food you are eating on a daily or weekly basis. Keep a short journal of what you have eaten for each meal, including snacks and be sure to review this every week. This will help to prevent unhealthy snacking or missing meals altogether. Helpful for those who constantly skip meals or don’t have a solid eating plan.

No eating after 7pm

Planning on snacking or having dinner consistently after 7pm? Think again. Try to have dinner earlier so the body can digest food with ease. Drinks such as water and tea are great for helping the body to digest food throughout the evening, and could deter any cravings for sweets at night.

Brush your teeth

This tip may not work for everyone, but brushing your teeth earlier in the evening will help to prevent snacking on food later on. You will be less likely to part with the ‘clean mouth’ feeling, and could try green or chamomile tea as a nightly routine instead to relax and prepare yourself for bedtime.

Image via Womens Health Mag

By Felicia Sapountzis

How To Beat Cravings And Post-Meal Snacking

When we snack between meals we disrupt our normal eating cycle, we put a lot of pressure on the digestive system to process the food quickly. This could lead to the development of digestive disorders and weight gain. Managing your weight does not have to be a tough task and it doesn’t mean you need to go hungry between meals. While some go completely cold turkey and wait for their body to stop craving a certain food altogether, this is not necessarily the best option. Here are five simple tips to satisfy your stomach throughout the day.

Eat more

If you feel yourself getting hungry between breakfast lunch and dinner, try consuming six small meals a day as opposed to three main meals. This will help increase energy levels and curb cravings.

Pack in the protein

Eating foods that are high in protein is a great way to feel full between meals and it will prevent you from reaching for that chocolate bar or packet of chips in the late afternoon. Try a calorie-controlled, high-protein snack, such as IsoWhey Protein Pops, for a treat that will satisfy your sweet tooth as well as hunger pains.

Mix it up

If you’ve got a sugar craving that just won’t ease, allow yourself to mix in a small amount of what you are craving along with a healthy option. For example try mixing a handful of unsalted almonds with chocolate chips – not only will you satisfy your cravings, you will also receive healthy nutrients from “good” foods.

Drink Up

Sometimes when our bodies are dehydrated, we are tricked into thinking that we are hungry. Keep a jug of water by your desk side and if you feel hungry drink a large glass of water first and wait for 10 minutes – this will keep your hydration levels up and if you still feel the need to snack, you’re more likely to eat less.

Veg out

Up to 85 per cent of us are failing to reach the recommended daily quota of five serves of vegetables a day. Try cutting up a mix of your favourite veggies and keep them chilled for a crisp snack on-the-go that’s not only low in fat but is a great source of nutrients.

Be sure to fill your body with nutrients and protein rather than filling your body with empty calories. As tempting as a sugary treat may be, it won’t satisfy your hunger pain and could lead to a dangerous binge! Listen to your body and always look to healthy alternatives to ensure healthy eating habits for life.

By celebrity nutritionist/chef Zoe Bingley-Pullin

How To Indulge In Foods You Love With Self-Control

Feel guilty about indulging in premium, high-flavoured snacks and meals? A leading premium food expert shows how indulgent foods can be enjoyed anywhere, anytime if you set boundaries, plan ahead and remain in control.

Michael Carp, managing director of Kez’s Kitchen, says: “Some of the tastiest, premium foods that we enjoy the most shouldn’t be associated with feelings of guilt – as long as you set boundaries, and you may need to adopt a new mindset around indulgences to set those boundaries.”

Michael suggests these 6 tips to indulging in high-flavour foods with self-control:

Know thyself

Many of us have a weak point in our day where we’re most likely to snack to get over a slump in energy. Know your weak point and reserve an indulgent snack for this time of the day, if you can.

Stick to a ‘once a day’ rule

If you’re allowing yourself one treat a day, make it something to look forward to. “Make it a small, high-quality treat that’s memorable. You don’t need to go overboard with a meal-sized muffin. Our Taking Cafe Home range was created for this exact purpose – so you can enjoy a premium, café-quality treat such as a Melting Moment or Vienna Éclair, without actually going to a café,” he says.

Develop the right mindset

Think snacking leads to weight gain? “Often, spreading your food consumption through the day in 5-6 smaller meals can help keep your metabolism firing and working faster. If you get overly hungry between meals, you could easily be tempted to eat larger amounts at set meal times, so snacking can potentially help curb your appetite so you eat a normal-sized meal for dinner rather than binge eating,” he says.

Choose the right environment

“Enjoying an indulgent snack with a good coffee or tea for 15 minutes in a quiet area will help you maximise enjoyment from it. It’s about the whole experience, not just the treat itself,” Michael says.

Share with others

Make an indulgence even more satisfying by enjoying a treat with someone else. “Having a treat over coffee with a friend, for instance, can help stimulate good conversation, boost your mood and increase your overall psychological wellbeing,” he says.

Eat mindfully

Try to avoid mindlessly snacking while you’re watching TV or at your desk working. These situations make it very easy to overindulge simply because you’re not focussed on how much you’re consuming.