Michele Jones’ Healthy Snack Tips

  ANTIOXIDANT CONTENT

Using Jay Williams’  “3-500” rule, eat SOMETHING every 3 hours -- 100-500 calories per serving  -- be it a snack, a TED shake or a meal.  Not eating regularly slows metabolism and causes fat gain.  Regular snacking keeps your metabolic fires burning!

™ Portion sizes have to be reasonable – i.e. between 100 and 200 calories per snack serving.  When at home, I use a special small bowl and plate, my specifically designated “snack server” pieces that keep me “honest” about portion control.  On the road, I use small ziplocks & containers.

Water, water, everywhere.  On my desk.  In a liter bottle in the car.  Also always available:  Lipo Chromizyme --- in the bathroom, my purse and my gym bag.  My Lipo C. routine:  First thing in the morning, then 30 minutes before food or 2 hours after, plus 15-30 min. before aerobic workouts.

Snacking goodies “at the ready,” at home or on the road:

·         Half an apple – chunked

·         Raw veggies – sticks or chunks – carrots, celery, broccoli, cauliflower, jicama, sweet potato, anise (fennel) wedges, cherry tomatoes, pea pods, etc. with or without nonfat dip

·         Hummus with carrot sticks

·         Lowfat bean dip with cucumber slices

·         A few Wheat Thins with lowfat string cheese

·         Small bowl of fresh berries – anything in season

·         A handful of grapes or frozen grapes

·         Half a banana (only occasionally given the high sugar/glycemic content)

·         Raw almonds or walnuts

What’s a serving size of nuts?

11 almonds or walnuts

10 pecan halves

9 cashews

14 peanuts

4 Brazil nuts

10 hazelnuts

·         A couple pieces of ENERGY or Fruit Fat Burner bar – with lots of water.  (I cut each bar into 6 pieces and keep them handy in a small plastic container.  Best not refrigerated.)

·         Whole wheat pretzels -- whole grain, baked crackers -- baked lowfat organic “cheese puffs”

·         Ezekiel cinnamon-raisin bread with almond or peanut butter

·         Knudsen fruit juice Spritzer – Raspberry or Black Cherry (for the occasional sweet carbonation “fix”)

·         Lots of herbal tea choices – great hot or cold  (I make gallons of herbal sun tea during the summer.)

Heartiest snacks:

·         Whole wheat, sprouted grain tortilla prepared quesadilla style in the toaster oven with finely sliced green onions, any chopped veggies, non or lowfat cheese before baking & broiling – topped with salsa or any interesting hot sauce right out of the oven

·         Lettuce rollup with a dollop of hummus or my healthy tuna salad (1 can flaked tuna, flax seed oil, sea salt, sweet onions or green onions chopped fine – Makes 4 sandwiches or 8 or more “snacks.”)

Nighttime lifesavers:

·         Small bowl of Grapenuts (1/2 c) with nonfat milk

·         Nonfat organic yogurt – with fruit or, if plain, with a little cinnamon or pumpkin pie spice

All foods based on standard serving size.

Source: American Journal of Clinical Nutrition, July 2006

Dr. Brent Allan

President, i2 HealthSciences