SNACKING
A question that comes up ALL the time is "what snacks can I eat".
I'll be honest with you, as I write this, there is no scientific evidence that you should eat more than 3 big healthy meals per day (on heavy workout days) which should take away the urge to snack.
The majority of the time snacking is just a habit you get into, perhaps from boredom, comfort eating or when you try and go all in and change your whole routine in one go rather than slowly over a period of time thats when problems strike, it won't be sustainable.
If you are in the habit of snacking then first start by cutting them down. ie: if you snack 3 times a day, knock it down to 2 and over a period of time knock that 2 down to 1.
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However if you do get hungry between meals, here are a few ideas for snacks that are healthy, easily portable and taste good.
The first step is to make a list of healthy, on-the-go foods that you enjoy eating.
Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time).
When you are very hungry, you need to have all the macronutrients (Protein, fats, carbs) covered in order to get quick energy, satisfy your hunger and clear your brain fog.
This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.
Here are some ideas to help you get started.
• Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat, just don't eat the whole bag)
• Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients (vitamins and minerals) your body craves. Good for dipping in hummus.
• Cheese. If you eat dairy, having a small slice of your favourite cheese will give you a complete protein, a little fat and be very comforting.
Remember: the goal is to tame the beast inside you that is calling out for shite from the nearest convenience shop.
This is a mental exercise as well as physical!
• Nut butters. Cashew, almond, peanut...find your favourite.
Almond butter is great on a banana; cashew butter is perfect on whole grain crackers.
Go ahead and put 7-8 chocolate chips on top if you want.
This is a tiny indulgence that will go far to settle your craving.
• Boiled eggs. Do you like cold, salted boiled eggs? They are a powerhouse of protein.
Just be sure to get free range eggs.
• Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.
• Water. You have to drink water.
• Full-fat Yogurt with berries & some crushed nuts
• A simple piece of Fruit
• Overnight oats for a quick on the go nosh (porridge oats soaked in milk over night, I add a teaspoon of ground flax and milled chia seeds and a pinch or two of cinnamon to it, in the morning just add your topping - chopped banana, berries, nuts etc
There you go, a few snack ideas for you.
Don't forget if you want to take back some control of your habits then: