My F(abs)ulous Science Project: The Snacks

Oh, you didn't think I forgot about this series did you?  Shoe Week diverted my attention temporarily, but now, its back to The F(abs)ulous Science Project Series.

Whether you are on a specific diet to trim down, for...oh I don't know, maybe...a stagette party on July 16, let's say...off the top my head here...a place like Vegas, for...a friend who may (or may not…since this is totally a random thought) be named Kellie...OR you are just looking for healthy alternatives to snacks, read on.

I know its been said before...but you need to snack.  It is absolutely your obligation, your duty to snack.  We want to snack intelligently and fabulous.  Here’s how:

There are 2 Main Snacking Rules to Follow

1.We should be eating every 3-4 hours. 

So you should have 2 good snacks through the day. So your eating pattern should look something like this:

Breakfast    7am
Snack 1    10am   
Lunch        1pm
Snack 2    4pm
Dinner        7pm

This is the intelligent part.  As we keep adding food to our bodies, our highly intelligent system reads this as : Yay! Food a-plenty! Burn off excess energy stores!

When we don't eat - the body shackles down as if all the crops and rivers have dried up, basically holds onto fat like you would not believe.   It is pretty much impossible to starve yourself and lose fat simultaneously. We want to avoid at all costs becoming the skinny-fat body type.

2. Snacks should be sufficient enough to hold us over until out next meal.

This means it is both satisfying in terms of calories, but is also delicious.  This is the fabulous part. For moderately active women, this should run somewhere in the 200-300 calorie range.

Here is the F(abs)ulous list (with vegetarian and vegan options) for healthy snacking:

1. Green Apple with 1 Tbsp Peanut Butter/Almond Butter/Any kind of Nut Butter

    Look for no sugar added, organic nut-butter.

You can also make your favorite nut butter yourself.  All you need is a food processor!

Step 1:        4 cups shelled, roasted nuts.
Step 2:        Put in Food Processor. Blend.

I kid you not.  That’s it.

In 5 minutes, you will have wonderfully smooth texture.  You can add in chopped nuts to the mixture if you like a crunchy texture.

2. 10-15 almonds + 10-15 Raisins/Dried Fruit

It is always smart to pair a simple carbohydrate (the raisins) with a fat/protein combo (almonds). This will slow the rate at which the simple carb (raisin) would otherwise travel through your system, and make you hungry again sooner. 

A general rule of thumb: the nut/fruit mixture should fit in the palms of your hand, so if you prefer walnuts, it can be 5-10 walnut halves, or conversely, 20-25 pistachios.

3. Tomatoes with Rosemary Salt

mmm...I remember when I was young sprinkling a bit of salt on a fresh summer tomato and CHOMP! Biting into a little piece of heaven. 

Kosher sea salt is mixed with some dried rosemary leaves.  Not too much salt.  Just an ever-so-light sprinkle to bring out the natural tomato flavour.

Tomatoes are mainly water, but eating things that have a high water content will also fill you up and keep you satisfied until your next meal.

4. Hummus

  Both hummus and it's eggplant cousin (Babaganoush) are fantastic snacks.  We have to be mindful that, depending on how its prepared, it can be extremely high in fat and salt.  Here is a low(er) fat version of my favorite spread:

Step 1:    Can of organic, low sodium garbanzo beans (I personally love the brand Eden Organic). Wash and dry throughly.

Step 2:        Peel 2 cloves (or to taste) of garlic

Step 3:        1/4 cup lemon juice and 1 tbsp olive oil

Step 4:        Blend until creamy. If more creaminess is desired add water.

You can also get experiemntal with your hummus and add in things like roasted red peppers, oregano, thyme, mint, basil.  Just about any herb will go here.  Since the food processor is doing all the work - you might as well, right? 

6. Babaganoush

Literally: Broil. Cool. Blend. Eat.

Step 1:    Cut the Eggplant in half and pierce the skin with a fork all over.  Broil @ 400F for 30 minutes.

Step 2:    Allow to cool (about another 30 minutes). 

Step 3:    Put in the Food Processor with some optional garlic cloves, and blend until desired consistency. 

It really does not get much simpler than that!!

Have with some whole grain crackers, or veg.  My personal favorites dipping mediums are celery and red peppers.

7. Ricotta Cheese with Vanilla extract and Cinnamon

This is my evening snack if I am craving something a little sweet.  Vanilla Extract gives the impression of being sweet without being sugary sweet.  Cinnamon is nutty, and warming, and almost confusingly sweet.

You can use ricotta cheese if you are not vegan.  If you prefer to stay away from dairy – you can make a ‘vicotta’ by
pureeing silken tofu. 

8. All Bran Bran Buds with 1 cup Unsweetened Almond Milk
    Fibre = Filling, Satifying, and Great for Digestion.

9. Edamame

This one was also mentioned on my mini facebook poll.  I totally agree with you, Eva.  This is a great source of soy protein, as well as being a good source of Vitamin A, and Calcium.

10. Protein Shakes from non-why sources.

My 2 favorites here are Vega by Sequel Naturals and Ultra Protein Plus by Douglas Labs.

My absolute favorite protein shake: Scoop of protein, scoop of greens blend, tsp of flax or hemp oil, Unsweetened Almond Milk, 1/2 Banana and a Shot (or Two) of Espresso.   I am telling you, it is heaven in a blender. 

A couple of other great suggestions from my mini-poll on facebook:

1. Wasabi Peas + Raw Almonds  (by Aileen)

2. Shrimp Chips  (by Eva)

3. Veggies with Guacamole (by Eva)

What are your favorite, healthy snacks?  Post them in the comment section below!

Be Healthy.

Dr.S

xo