Snack Your Way to a Six Pack

If you are anything like me and love food, you know that it is difficult to maintain a good diet, especially when Diners, Drive-ins and Dives is on TV. Instead of jumping on the next train to Philly for a Cheese Steak, it's time to tame that insatiable appetite with something a little healthier and its time to start getting closer to your fitness goals. There are many ways that you can increase your metabolism through diet and exercise. One of them, believe it or not, is to eat more often. This does not mean that you'll be taking in more calories, but spreading your caloric intake throughout the day. The process of digestion requires energy, so the more time you are digesting food, the longer you are expending energy and burning calories. The key is to keep your snacking calories clean and healthy. That Cheese Steak does look pretty good though…




I’ve never heard anyone say that they want the physique of Guy… Theres some Cheese Wiz on your goatee…

Here are six of my favorite snacks that will help you reach your goal of a six pack (or maybe just a slimmer waist):



1. Almonds


Almonds may be my favorite snack idea for many reasons. Not only are they jam packed with healthy fats (including Omega-3s), protein and fiber that help lower cholesterol and reduce risk of heart disease, but they are convenient, filling and tasty. A recent study concluded eating 2-3 ounces of almonds per day will decrease the amount of fat absorbed in the body. This leads to more weight loss and slimmer waists. In a way, almonds are nature’s little weight loss pill. So, find a way to add almonds to your diet. I carry them around in a zip-lock bag as an emergency snack when I’m feeling hungry. You can add them to your salads, your protein shake (in the form of almond-butter) and now even your coffee (almond “milk”).



2. Apples

Apples are another great snack for people on the run. An apple a day keeps the doctor away, right? You may know that some fruits like bananas are high in sugar and some nutritionist do not recommend them for people trying to lose weight. One medium apple contains about 80 calories and 5 grams of fiber. Fiber helps move food along the digestive tract as well as filling us up. With energy boosting fructose, apples are a great snack for a pick-me-up either in the morning or midday. Trying to minimize the amount of coffee in a day? (Which you probably should) Try to replace that second cup of coffee with a shiny McIntosh.

3. Protein shake

Protein shakes have many benefits and are a great way to increase your protein intake from a good source. Diets high in protein have proven to promote a more favorable body composition. Protein requires more energy to break down than the other macronutrients (fat and carbohydrates) so this boosts your metabolism. It is very important that you are conscious of the type of shake you are putting into your body. As for many supplements on the market, there are many products on the market that may not have the quality that you should look for. I recommend the IsaLean shake from Isagenix. The IsaLean shake has protein made with all natural products. It also has an unmatched amino acid profile which helps repair muscle after training. Some days I have my shake first thing in the morning and I always have one following a strength training session. Because the protein is in liquid form, it is delivered to the muscle much easier. I usually add some peanut or almond butter along with Isagenix IsaFruits or Greens to my shake to make it the ultimate meal or snack.

4. Greek yogurt

Greek yogurt is something that I have just recently discovered and I love everything about it. Not only does it have 20g of protein per serving but it is thick, creamy and very versatile. This is my late night snack, and if I add chocolate protein powder and frozen fruit to it I can fool myself into thinking that I’m eating ice cream. You can also replace mayonnaise and sour cream with yogurt, and who doesn’t like tzatziki sauce? There are whole, 2% and skim versions of Greek yogurt; I suggest either the skim or 2%. One serving of the skim or 0% version has zero grams of fat and only 9g of carbs along with the 20g of protein.


5. Hard boiled egg


Eggs… the forbidden food. Eggs have really been through the ringer when it comes to late night news facts. “Eggs are good, eggs are bad, don’t eat the yolks, don’t eat the whites!” What should we do!?! Eggs have gotten such a bad rap these days and I don’t think they should take it any more. But since they can’t stand up for themselves I will. Eggs are a great form of protein, fats and amino acids. There are so many ways to eat them, but for snacking purposes I like them hard boiled. The main reason that some have become egg-phobic is the amount of cholesterol and the saturated fat. Although I would not recommend eating a dozen whole eggs at a time, in moderation they can be the best part of your diet. I suggest 1-2 full eggs or 4 egg whites. The best eggs to eat when eating them whole are the ones that are high in omega-3s (around 150-200 mg) which actually help to lower cholesterol levels. Try Nutritionist Mike Roussell’s “un-deviled eggs” and fill the egg whites with hummus. Yum!




6. Dark chocolate

Yes, everyone’s favorite: chocolate. Once again… in moderation. There is nothing that will cure your craving for chocolate other than chocolate. Thankfully, new research has shown that small amounts of dark chocolate can calm your cravings while boosting feel good chemicals such as endorphins, serotonin, GABA and dopamine. One or two pieces of chocolate may curb you cravings for sugar and junk food. Try IsaDelights from Isagenix which has amino acids and many different vitamins for added energy.

I hope these suggestions help you make healthier choices and get closer to your fitness goals. Snack your way to that slimmer waist you’ve always wanted and continue to be conscious of what you are putting into your body. And stop watching Food Network… its bad for your health!

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In Strength and Health,
TJ