by DebbieJ MS RDN | Dec 14, 2017 | All, Ask Our Dietitian, Home, Nutrition
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
by DebbieJ MS RDN | Oct 31, 2017 | All, Ask Our Dietitian, Home, Nutrition
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
by Candice Currie | May 8, 2017 | All, Home, Nutrition
Having trouble breaking that midday unhealthy snacking routine? Find out some tricks that may help break the vicious cycle!
Uh oh… it’s that time of day again. You know, that hour when you are suddenly feeling tired, unfocused, and ready for that afternoon pick-me-up. I refer to it as the Midday Monster; that little hunger feeling that creeps up and causes us to crave something tasty. The trouble is, usually that midday snack is an unhealthy one. We tend to gravitate towards something sweet, caffeinated, or carb-loaded. This is because those “feel-good” foods and drinks, typically do just that – they make us feel good. Food and drinks high in sugar can cause the dopamine levels, or the “feel-good” hormones, in our brains to rise.1 Unfortunately, the old idiom too much of a good thing, rings all too true.
Overindulgence, whether it be a midday snack or a late night one, can be harmful to our bodies. Nevertheless, quitting cold turkey is easier said than done. Old habits are hard to kick, but the key to remember is that there are ways to change poor snacking habits. It’s a process that begins with baby steps. Before reaching for that bag of chips, or sweets, take a moment to ask yourself, ”Am I really hungry?“ A lot of the time we snack out of boredom or stress. Try drinking some water and see if that helps. Oftentimes, hunger can be confused with dehydration.2 Save yourself the unneeded calories and drink some refreshing H20.
Still feeling hungry? Rid yourself of unhealthy temptations by keeping only healthy snacks close by. The key is to find foods to snack on that are high in fiber, which may keep you feeling fuller, longer.3 A few of these healthier options include: hummus and veggies, almonds, cereal bars, and raspberries. Or, grab a snack that helps boost metabolism and burn fat. Some examples of these fat-burning foods include: apples, avocados and cottage cheese, or canned tuna on whole-wheat crackers.4 If you’re looking for a healthy alternative for your go-to calorie-filled lattes, try some minty green iced tea.
Another source of unhealthy snacking can be caused from skipping your morning breakfast.5 If you starve yourself in the morning, you typically have greater odds of overindulging later on in the day. Make sure you make time for breakfast, and save yourself later on.
Another interesting tactic to consider is brushing and/or flossing your teeth after eating, which helps reduce the temptation to eat.6 Once your teeth are clean, you’ll be less likely to grab something to snack on, in order to avoid brushing again.
In addition, it is helpful to meal plan. LA Fitness registered dietitian, Debbie J., RDN says, “Having a blueprint to follow for your week’s meals will help keep you eating regularly and on track, thus prevent you from skipping meals, so you’ll be less likely to snack.” Make things easier on yourself by preparing a few healthy snacks the night before. This way, you’re not tempted to grab for something unhealthy when you’re feeling stressed, tired, or on-the-go.
Check out one of our more recent Q+A’s from LA Fitness’ registered dietitian, Debbie J., MS, RDN, where she helps answer What Are Good Substitutions for Sugary and Salty Snacks? If you have a nutrition question of your own, please share it with us by submitting a question here, and your answer may be featured in a future post.
Sources:
- Pirisi, Angela. “A Real Sugar High?” Psychology Today. Sussex Publishers, LLC, 1 Jan. 2003. Web. 12 Apr. 2017.
- POPSUGAR Fitness. “7 Tips to Curb Your Appetite.” Shape Magazine. N.p., 14 Feb. 2014. Web. 12 Apr. 2017.
- Goldman, Alison. “15 Healthy High-Fiber Foods That Make You Feel Full and Satisfied.” Women’s Health. N.p., 11 Feb. 2016. Web. 12 Apr. 2017.
- MacMillan, Amanda. “20 Snacks That Burn Fat.” Health.com. N.p., n.d. Web. 12 Apr. 2017.
- Cymbalista-Clapp, Julian. “10 Bad Habits and the Best Ways to Quit Them | Reader’s Digest.” Reader’s Digest. N.p., 20 June 2012. Web. 12 Apr. 2017.
- “Avoid Unhealthy Eating Habits.” WebMD. WebMD, n.d. Web. 12 Apr. 2017.
by Fitness Contributor | Sep 9, 2014 | Fitness, Home, Nutrition, Workouts
This article was contributed by Debbie M., MS, RD –
It’s not just the kids and teachers heading back to school that need to pay attention and make sure that they are eating healthy snacks during the day. Many people are grabbing the wrong things to manage hunger outside of mealtimes.
Snack noun ˈsnak : a small amount of food eaten between meals
Look at the definition of “snack” above and you’ll see that volume and timing are mentioned, not content. No wonder so many people are clueless about what to snack on! Read on to find out what to pack in your work, school or gym bag.
Snacks only need to comprise 1-3 elements: a balance of protein, carbohydrates and fat — the 3 macronutrients. This is much less than the 4-5 elements food groups required for a square meal. This is because protein slows digestion, carbohydrates provide fuel and fat is satisfying. Having all three present in your snack means stable energy until the next meal, which means you have chosen and “A+” snack.
You can start with any one food group you like – fruit, starch, meats, vegetables, dairy or fat. Then add another item that fills any macronutrient gaps. Some things, like soybeans (edamame) or low-fat fruited Greek yogurt don’t need this macronutrient pairing because they are well-balanced by themselves. Here are some great examples of combinations that make the grade:
- Oranges + peanuts
- Wheat crackers + tuna salad
- Half a turkey sandwich with avocado
- Hard cooked egg + pretzels
- Celery and carrot sticks + hummus
- V-8 juice + string cheese
- Cottage cheese + pineapple
- Low-fat milk + protein powder
- Almonds + banana
If you’ve forgotten your homework and didn’t pack a snack, you can still grab a small 1-2 ounce protein bar from a convenience store, a cup of soup from a deli counter, or a single street taco at a fast-casual restaurant. As a last resort from a drive through (detention for you!), select a snack wrap or fruit and yogurt parfait.
Don’t forget that portion matters! Keep it small, which is about a handful total to give a visual idea of a proper portion. This is about one cup. If you want to look at it from the perspective of calories, then somewhere in the 100-200 calorie range for women and 150-300 calorie range for men is suitable.
Considerations:
- True, sugar and caffeine give you energy, but only temporarily. Sorry, candy bars and coffee get a failing grade here!
- You can’t eat what you don’t have. So shop and prepare options in advance.
- Convenience and portability matter. A shelf-stable package or individually portioned container can make the difference of a snack eaten instead of skipped. Skipping a snack could lead to overeating later in the day.
- Snacks are a great time to fit in some elements that you don’t get at your meals. Perhaps some vegetables or a serving of dairy?
- Let hunger be your guide. Waiting until you’re “starving” means going straight for the junk. On the flip side, don’t force yourself to eat just because “it’s time.”
RECESS! Timing is important to the concept of snacking. Ideally, a snack would fit in the midpoint of the break between meals. If your meals are tightly spaced 3-4 hours apart, there may not even be a need for snacks. Conversely, you may want to increase the size of your snack if there will be an extended time before your next meal.
Now you have no excuse (though, the dog really can eat it) to have a healthy snack. Feel free to share other great snack ideas in the comments section below!
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