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BLOG NUTRITION, FOOD, LIFESTYLE, HEALTH

April 10, 2013
More Effective Snacks

When used properly, snacks can be highly effective. The key to making your snacks work for you is a) knowing your goals and b) knowing what balance to aim for (i.e.: calories, protein, carbs, etc). Here's how:

For exercise:

Pre-workout fuel can help you reach your maximum potential with exercise intensity. Workouts require quick energy, so you need quick fuel. Ergo: pre-workout snacks are primarily carbohydrate. Examples:

  • 1 slice whole-grain bread + 1 tbsp. nut butter
  • ½ cup cooked oats or quinoa, with cinnamon and vanilla extract+ 1 tbsp. sunflower
    seeds
  • 1 high-fiber wrap or tortilla (like La Tortilla Factory or Flat Out brands) + 2
    oz. reduced-sodium deli turkey
  • 1 bite-size 20/20 Lifestyles Protein Bar
  • 1 20/20 Lifestyles High Protein powder shake
  • 1 container low-fat, fruit-flavored Greek yogurt (brands like Fage, Wallaby, Chobani, Trader Joe's, Siggi's, Smari, etc.)
  • 1 cup non-fat milk + 1 low-fat string cheese
  • Fruit (like tennis ball-sized apple, 1/2 banana or 1 cup berries) + ½ cup non-fat cottage cheese
  • ¼ cup hummus + 1 cup veggies (like bell peppers, carrots, snap peas or cherry tomatoes)

Post-workout fuel can help your working muscles to recover. Better recovery may mean quicker turnaround time to another stellar workout! Ergo: post-workout snacks are primarily protein. These work again:

  • 1 bite-size 20/20 Lifestyles Protein Bar
  • 1 20/20 Lifestyles High Protein powder shake
  • 1 high-fiber wrap or tortilla (like La Tortilla Factory or Flat Out brands) + 2-3
    oz. reduced-sodium deli turkey
  • 1 container low-fat, fruit-flavored Greek yogurt (brands like Fage, Wallaby, Chobani, Siggi's, Smari, etc.)
  • 1 cup non-fat milk + 1 low-fat string cheese
  • Fruit (like tennis ball-sized apple, 1/2 banana or 1 cup berries) + ½ cup non-fat cottage cheese

Or you could try:

  • 1 hardboiled egg + 2 oz. lower-sodium jerky (like Trader Joe’s brand) + 1 oz. whole-grain crackers (like Doctor Kracker or Mary’s Gone Crackers brand)
  • 2 hardboiled eggs, yolks removed, and filled with 3 tbsp. hummus
  • 1 20/20 Lifestyles Ready to Drink protein shake + 1 cup berries or ½ banana
  • ½ cup fresh edamame
  • 1/4-1/3 cup dry roasted edamame or soy nuts 

For hunger:

To curb mid-meal hunger, a balanced snack is key. Aim for a 1 : 1 ratio of carbohydrate : protein. This can help give you a boost of energy, but avoid a growling stomach soon after. A healthy fat (like oils, nuts or seeds) is OK in small amounts. Here are a few ideas:

  • 1 fruit-flavored Greek or Icelandic yogurt (brands above)
  • 1 20/20 Lifestyles Protein bar or muffin
  • 1 20/20 Lifestyles High Protein powder shake, with optional ½ cup berries
  • 2 ounces lower-sodium jerky or deli meat + 1 cup berries
  • 1/4 cup soy nuts or ½ cup fresh edamame
  • Ramen soup:  ½ package Tofu noodles + 1 ½ cups low sodium chicken or vegetable broth + ½ cup chopped chicken breast or high-protein tofu +1 cup sliced non-starchy vegetables
  • Side salad (1 cup greens) + ½ cup berries + 2-3 ounces tuna or grilled chicken, optional vinaigrette
  • ½ cup nonfat cottage cheese + ½ cup chopped cucumber and tomato + 1 Tbsp. sunflower seeds
  • 1 oz. low-fat mozzarella cheese + ½ cup sliced tomato, drizzled with 1 tsp. olive oil and 1 tsp. balsamic (caprese style)
  • ½ cup nonfat refried beans + ¼ cup melted low fat cheddar cheese
  • 1 oz. whole-grain crackers + 1 tablespoon low-fat cream cheese + 2 ounces smoked salmon
  • 100 calorie bag of microwave popcorn + ¼ cup reduced-fat shredded cheese

 

As you can see, all it takes is the right blend of the types of fuel (protein, carb or fat) and the portion size to get the most from your snack routine!

Please note the above is not intended for endurance or high-intensity exercise plans.

Written by Erika Brown

 
 

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