5 Easy Snacks

Healthy snacking will keep your metabolism going, stabilize energy and sugar levels and prevent bingeing or emotional eating.  Know your metabolism and have a mid-morning snack, about two and a half hours after you eat breakfast and then have your afternoon snack in between lunch and dinner.  Here are a couple natural snack ideas that take minimal preparation and have maximum benefit:  

1.  Fruit:  Apples and Bananas

• Buy 5 servings of fruit at the store before the week begins
• Bring one serving with you to have as your mid-morning/ afternoon snack 

2.  Almonds

• Count one (1) ounce or about 20 raw almonds ahead of time
• Place in a snack bag and grab on the go

3.  Legumes: Red, Black, Pinto Beans

• Buy a can of mixed beans at the store, about 2.5 servings, split it up into 2-3 servings
• Place servings into tupperware containers and then you can even add a teaspoon of your favorite italian dressing

4. Veggies: Baby Carrots & Celery

• Measure out the veggies- Carrots: 6 ounces, Celery: 6 ounces, place them in snack bags for an easy grab
• Spice it up: add a teaspoon of your favorite italian dressing into bag and bring a napkin

5.  Cottage Cheese & Whole Grain Crackers

• Find a whole grain cracker or bread you like
• Spread 2 ounces of cottage cheese on top and enjoy

When it comes to snacking, your best bet is to stay with fresh food, the more natural, the cleaner the energy and the better you will feel!  So think ahead, grab a snack and feel good on your weight loss journey.   

10 Tips to Maintaining your Weight- Over the Weekend

1. Create a Weekend Plan
• On Friday afternoon, look over your weekend and see where you tend to have downfalls or  make poor choices.  Then create a new plan before hand and give it a try. 
2. Maintain your Weight over the Weekend
• Maintaining your weight and loosing weight are two different categories, know the difference and plan to maintain on the weekends.  
3. Use the 80 / 20 Rule 
• 80 percent of the time focus on fueling your body for health and then 20 percent of the time- indulge.
• If these percentages are broken down over a week that means; 5.6 days are clean eating and 1.4 days can be more indulgent.
• NOTE:  the 80/20 rule will not help you loose weight, it will maintain this current weight
4. Stay Active
• Incorporate 30 minutes of movement into each day on the weekend.
5. Happy Hours, Socializing and Drinking.
• If eating appetizers, order something you REALLY want, put half onto your plate and only eat that. (Sticking with one thing will help you stay focused.)
• Have a 3 drink maximum
• Tip:  If your favorite drink is vodka soda; order a shot of vodka -do NOT shoot it- and then a glass of a soda and pour half the shot into the glass.  (Making your own drinks allows you to control the flow of alcohol and also helps with your tolerance.  As you loose weight you will also lose your tolerance.)
6. Socialize without Calories 
• Begin to value others and their experiences. Ask questions and listen! 
7. Use "Skinny Thinking"
• Say and repeat affirmations that keep you on track.
• "Feeling good in my body tastes so much better than ____." <- insert food here!
8. Eat half, Leave Half!
• When eating out, order what you want but cut in all in half, ask for a togo bag, wrap up the other half and only eat half.
• If you have more control just cut it and remain disciplined. 
9. Grocery Shop on Sunday
• Plan out what you will have to eat this week and then have it around.  
• "Those who fail to plan, plan to fail."
10. Know: You Only Taste the first THREE bites
• Allow yourself to have what you like but begin to gain awareness of how much you really taste it after the first three bites. 

Use these tips for a successful weekend and post comments about your journey!

Sophie Skover