Should you snack between your meals?

Snacks often get a bad reputation because most people choose packaged snacks that are packed with sugar, salt and artificial ingredients, adding energy dense and nutrient poor calories to the daily diet. Additionally, it's easy to snack out of boredom and stress.

But if you choose your food wisely, snacking can give you energy to survive the day, help stabilize blood sugar, decrease hunger and fill in nutritional (or energy) gaps. While reducing mindless, boredom snacking will reduce unwanted calories, going too long without eating may slow your metabolism – making it difficult to lose weight, particularly if that was your intention by not eating between meals - and may lead to overeating at your next meal. 

Snack tips:

• Change up your snacks based on appetite, energy, mood and meal options. 
• Keep non-perishable snacks on hand for all situations (ex. meeting, traffic, errands)
• Snack with reason and purpose - hold you over until the next meal, fill in nutrient gaps or control blood sugar?
• Don’t go more than 3-4 hours without eating.
• Snacks should look like mini meals - carbs + protein/fat. 
• A snack should satisfy you. Avoid grazing throughout the day.

SNACK IDEAS
Comfort food
1/3 cup instant oats + 1/2 cup milk or water + 1/2 large apple (chopped) + 1 tsp cinnamon (more to taste) + 1 pinch salt. Heat in microwave and top with 1 spoonful dark chocolate chips.

Sweet Heat
1/8 cup cashews
Mixed sliced bell peppers
1 ounce/slice Pepper jack cheese

Crunch attack
3 tbsp air popped corn
1 brown paperbag
Roll down the top of the bag three times and pop in 30 sec intervals until the popping stops to one pop every 3-4 seconds. ~90 seconds.

Standard and Simple
1 plan Greek yogurt
1/2 cup frozen or fresh berries
2 spoonfuls granola

Quickie
Banana
Spoonful of peanut butter
Sprinkle of chopped nuts or drizzle of honey

Hodgepodge
1 Apple or pear
Small handful pistachios
3-4 dried dates or figs

Ten easy-to-digest pre-workout carbohydrate-rich snack options (~25g carbs each)

●      ¾ cup cooked rice

●      ½ cup cooked oatmeal

●      1 English muffin

●      1 slice sourdough bread

●      ½ cup applesauce

●      6-ounce yogurt

●      1 small potato

●      10 saltine crackers

●      1 cup grits

●      1 medium banana

Top five foods to avoid/minimize in the 4 hours before a workout due to risk for intestinal distress:

1. Bulky salads (dark leafy greens)
2. Foods with bran
3. Broccoli, cabbage, cauliflower, onions
4. Sugar alcohols, artificial flavors, sweeteners
5. Beans

Honor your hunger

 

 

Our society loves to focus on foods that we should eat but rarely do we address the lifestyle that could be affecting our food choices and habits.

 

Often do I hear people saying that they don't have time....time to strength train/stretch, time to cook, time to sleep.

 

But if you are sick - how can you work?

But, if you are injured - how can you workout or race?
But if you are exhausted - how can you make smart choices, be productive and be consistent in life?

 



source


When you think about a hunger scale, it's evident where we should be staying with our body when it comes to identifying the biological hunger cues for eating as well as when to finish a meal. So when someone speaks about not eating x-y-z food because it is bad or regretting eating too much at once, it may be helpful to refer to this scale..... or the lifestyle.

I don't believe in bad foods. I think our society has it all wrong when they talk about how bloating, feeling lethargic, tired and unhealthy are contributed to certain foods. I think about how people eat and why and that is why when I work with an athlete or fitness enthusiast on their nutrition, I use a lifestyle log as I want to see how food does or doesn't enhance life. I want to see when, what and how you are eating something and any comments that may help me better understand an athletes eating "style" and choices.

So when I think about why people jump to fad diets, quick fixes and off-limit foods lists, I can easily see why that happens. It's most common that a person will address what not to eat when they are not feeling in good health or feeling good about their body. This saddens me because we have many ways to describe optimal health and it can't be told by just a number on a scale. Also, I'm very passionate about helping people develop a healthier relationship with food and the body and I would love to hear less body bashing and more body thanking.

So, let's look at why you or someone you know may feel frustrated when it comes to "healthy eating" - not because of good food/bad food but instead, how your lifestyle impacts your food choices.

When you are at a 0,1 or 2 - you will eat anything and anything that is in sight. You need something fast and that often means convenient food or fast food. Rarely is it broccoli and cucumbers but instead, to relieve your low blood sugar, you desire something sweet or high in sugar. It typically feels great going in but then the feelings of guilt come about and then that brings you to a place of regret.

Whether you get to 9 or 10 because you went into a meal starving or you just couldn't stop (because of the food tasting so good, emotional or stressful reasons, etc.), then that brings you to a place of need. The need to do something fast. Often, the outcome is restriction. Whatever you ate or something on your mind that you think you shouldn't be eating is removed and restricted and then starts the phase of eliminating foods in order for you to get yourself back into control. Often times, the lifestyle is not balanced and as a result, many heart healthy choices are eliminated and you find yourself in food/calorie deprivation (by choice). This cycle continues, on and off, for a while for many people.

Weeks turn into months and months turn into years. But the easiest thing for many is to keep with an off-food list instead of thinking about the lifestyle.

Set yourself up for success.

I encourage you to appreciate real food. But in order to do so, you have to have a plan. You can't find the time, you have to make the time. You have to think of it as an investment to your health and well-being. You have to set yourself up for success but you do not have to aim for perfection.

All I ask is that for the next 1.5 months, please do not jump to a quick fix. Your body does not need to cleanse, detox or fast and you do not have to live a diet of restriction, guilt or body bashing.

I know you can do this.

 

I am confident that you can keep veggies in your fridge and make your own hummus and chop your own nuts for a heart healthy snack.

 

I know that you can start your day with breakfast, think about the composition of your meals to leave you satisfied with nutrients and I know you can slow down to eat and not eat meals in your car.

 

Use your silverware, yum when you eat and don't compare yourself to others.

Appreciate food from a garden and take time to prep your food so that it is convenient for you to serve yourself.

 

Don't wait.....start your healthy relationship with food and your body, starting today.

 



2 weeks post IM KONA (recipes and pics)

Wow - I can't believe it's been two weeks since IM KONA.

After a few days, the aches, burns and chaffing subsided and that was a sign that I was officially in my off-season...and  I'm totally enjoying every day of it! Three full weeks of no weight bearing activity (ex. no running, plyometrics, etc.), no workout structure and no alarms. There's plenty of time to catch up on house chores, be super creative in the kitchen, take longer walks with Campy and just give a little TLC for my awesome body for what it allowed me to do this summer. And to rest up for a very exciting season of destination races: St. Croix 70.3 (May), IM Austria (June), IMWI (July). There's a lot of work to do in the off season after my recovery period and I am really excited to set new goals and to enjoy another exciting year with my healthy body.

Just to recap the past few weeks, there have been no post-race blues, no guilty feelings about no structured activity (typically 30-60 min of working out a day - swim, elliptical, walking, core/hip work. I've only biked once on my road bike) and a lot of transitions with Trimarni Coaching and Nutrition. There will be many exciting announcements to come but in the mean time I have been working on new services, camps/clinics, discussing coaching with potential athletes (love working with athletes who love hard work and dreaming big!) and Karel now offering Retul fitting and his pre-race "valet" bike tune-up service (IMFL is around the corner and there are many bikes in Jax that are now faster thanks to Karel working his magic on them).

And to summarize the past two weeks in pictures, I must say that my life post Triathlon season doesn't look much different than the training for two Ironmans over the past 22 weeks. Triathlons are my lifestyle, not my life. I will never stop eating for health as I know the same foods that help reduce risk for disease also help to fuel my active lifestyle. 

Can't beat this fall weather! I love my Campy walks!

What a stud - IRON DOGGY!

Sauteed kale with olive oil, tossed in a skillet with a stir fry of corn, cooked quinoa, mushrooms and onions - topped with asiago cheese. Side of cottage cheese (Daisy Brand 2%) and pineapples.

Road bike spin followed by a shop at the farmers market. Not a bad problem to have a bag overflowing with seasonal fruits and veggies. 

Putting my farmers market finds to good use - rye bread with scrambled eggs and fresh strawberries and a side of sauteed kale, onions, garlic, red peppers. 

Thin roasted, crunchy potatoes (425 degrees, slice thin and toss in olive oil and season with salt/pepper and bake for 25-30 minutes or until golden brown) and a stir fry of quinoa, peas, tofu, tomatoes, chickpeas and mushrooms. 

Working at Baptist Medical Center South - I always leave with a better appreciation of my health and feeling so incredibly thankful that my body allows me to do what I choose to do with it. I also learn something new every time I see patient. Luckily, the day I worked last week wasn't filled with Cancer patients. Those days are always hard on my heart. 

Trimarni stew - broccoli, chickpeas, black beans, tofuy, garlic, onions, peppers, quinoa (or brown rice) + marinara sauce (about 1/2 - 1 cup) + water to meet consistency needs. Cook covered on low heat for 1 hour and plan for leftovers (they will taste great the next day).

Karel's Czech inspired egg salad - dill pickles, tomatoes, leeks, green pepper, eggs (hardboiled) and greek yogurt (0% Fage) on a bed of mixed greens. 

I spoke at 1st Place Sports as part of a panel of experts to a group of half marathon and marathon runners. My talk was on pre and during sport nutrition for training and racing. I gave away a lot of my special tips and suggestions and had lots of props. 

What a perfect combo for a snack (or pre dinner munchies) - cucumbers and feta cheese

Oh - SURPRISE! I got a new bike - thank you Karel!! 

.......Which means Trimarni and her one of a kind, custom paint job, is for sale! Email me if you are interested in the price and specs on the bike (Karel has kept this bike maintained since I got her with tune-ups at least every 2 weeks). 

And now - happy times are ahead. This weekend - Campy is taking his first trip to Miarmi for Miami 70.3 to watch Karel race and to cheer on all the amazing athletes (like Trimarni athlete Caitlin from Healthy Tipping Point) who is doing her first ever half Ironman!

After 12 weeks of working together - coach and athlete are reunited at last!

That bike (and the legs behind it) have the need for speed! 

I love making memories with these two!


Happy 5 year anniversary (10/26/08) Karel!! I can't wait to keep making memories with you (and Campy)

What a lucky doggy!

Great times in Miami! Can't wait for race day tomorrow! 

Snacking

Interesting article on snacking..

Snacking

Also, interesting that I read the snacking article after reading this one....
America's fattest cities


The way I see it, snacking is used for several reasons.
1) To compliment meals - what are you lacking at meals and can you include that in a snack to make the daily diet more balanced?
2) To prevent drops in blood sugar - going too long between meals can encourage a drop in blood sugar. Naturally, the body will crave sugar or "carbs" since the body is "craving" something to boost blood sugar.
3) To satisfy hunger - pre-meal snacking can help cravings and overeating.
4) To give you energy - research shows that with an increase in lean body mass, your body burns more calories at rest. As you work toward building more muscle, keep in mind that the more often you eat, the more likely you may be able to boost the metabolism.


For many people, excessive and high calorie snacking results from meals being inbalanced (for many too high/low in slow digesting, high fiber carbs and in many, too high/low in fat), training/exercise nutrition being inadequate (or not well planned) and popular by many, snacking is out of boredom and not being mindul with the body.

Easy snacks can be anything from sweet sliced and whole fruit, crunchy veggies with dip or a savory piece of dark chocolate, to a more filling snack of popcorn, oatmeal or smoothie.

In planning your snacks, recognize why you are eating them...bored or hungry?
-Can you tweak your prior meals to make it more satisfying. Sometimes a few more grams of fat can help to slow down digestion and focusing a bit more on portioned controlled grains throughout the day can provide a nice balance of fiber and nutrients to keep your tummy (and blood sugar) happy.
-Don't always blame that moment in time for your excessive snacking. Often, I find that it starts with breakfast. Start your day off right by having a balanced and satisfying breakfast and continue to compliment each meal and snack so that by the evening, you feel as if you covered a variety of foods and colors in the diet.
-If you are snacking because you are bored or hungry, that's ok. There's nothing wrong with eating and nothing wrong with feeling hungry. Don't get mad at your body or blame yourself for being "bad". If you do snack because you are bored or hungry, recognize that at any time in the day you can adjust your intake. If you find yourself really hungry mid afternoon and eat more than planned, that's ok. Adjust at the next meal and realize that it doesn't always matter when you eat your calories, but rather where your calories are coming from and how your body uses them throughout the day.

Here are a few snack ideas:

Fruit, dark chocolate chips, sunflower seeds and skim milk on the bottom


Veggie and fruit smoothie (made with kale, milk, strawberries, kiwi and 1/2 orange, mixed with whey protein powder, milk or yogurt and ice)


A salad! Who says a salad is just for meals? Especially in the case of planning for a more "carb-heavy" dinner (like italian, mexican, etc.), compliment that meal by "snacking" on a salad. Be creative with your snacks..try to think beyond PB and crackers (Although WASA and PB make for a yummy snack!)


Fruit, granola, dark chocolate chips and side of greek yogurt (not pictured is yogurt - have fruit salad ready for snacking at any time and keep yogurt in the container and refrigerate until time to eat. This will keep your parfait from getting soggy)



Try this: At eye level in the fridge (for you and eye level for kids if applicable), have 3-4 bowls of washed fruit and sliced veggies. See if you find yourself snacking more on nutrient dense foods if these foods are easy to eat. Often times, we let blood sugar drop and we feel forced to reach for more sugary foods. However, if you allow yourself to snack mindfully and to not fear opportunities to eat balanced snacks (ex. carb choice + protein/fat or a "wholesome" food item), it is more likely that you will feel more energized, more satisfied and most importantly a better relationship with food and your body.

Always ask yourself if you are hungry enough to eat an Apple or a Pear...if you are too full or aren't feeling an apple, you may not be hungry "enough".

And if that doesn't work, just send me an email..I'll help ya out and tell you it's ok to eat that piece of dark chocolate after dinner :)