Snacking – Make it Effective!

by | Nov 27, 2012 | Blog, Fitness, Health

I am a BIG believer in having snacks throughout the day, and know first hand that planning the right snacks will help you succeed in this health and weight loss journey we’re on.  Plus, you’ll have tons of energy all day long!

It is important to understand that there is a science when it comes to weight loss, and it goes way beyond Calories-in vs. Calories-out.  Weight loss is strongly influenced by the quality of foods you’re consuming, and how they affect your blood sugar levels and intestinal health. .   Have one of  these energy producing carbohydrates along with a protein or healthy fat combo below to keep you in the fat-burning zone all day long:


Healthy Carbohydrates Healthy Proteins & Fats
Fruit – berries, apples and pears are low glycemic and bestDried Fruit – sparingly, but great in trail mix

Oatmeal – Nature’s Path brand is awesome!

Healthy cereals – Nature’s Path brand makes the list here again! No Kellogg’s!


Yams/Sweet Potatoes

Brown/Wild Rice


Brown Rice, spelt, buckwheat or red lentil pasta

Sprouted Grain  bread products

Vegetables – carrots, peas, and corn are highest on the glycemic index when cooked, so try to have them raw

Nut Thin or Suzie brand crackers

Popcorn – naturally popped

Spelt, Buckwheat or Millet Cakes

Mixed Nuts/seeds – unsaltedNatural Nut Butters – If you have a nut allergy you can have “Wow Butter”


Meats – chicken, fish, beef, game

Goat’s Yogurt – Sweeten with honey or maple syrup

Quinoa – Super food makes both lists!


Protein powder – no sweeteners!



The list could go on, but these are my go-to healthy options.  Make your choices clean and as close to nature with the least amount of processing as possible.

Some of my favourite snack combo’s are:

  • Sliced apple or pear drizzled in natural but butter
  • Brown rice or millet cakes with natural peanut butter and dates/honey on top.
  • Goat’s yogurt with frozen berries (thawed) flaxseeds, honey.
  • Homemade trail mix with nut, seeds, goji berries and cacao nibs
  • Protein shakes with almond milk, banana, frozen berries
  • Raw veggies with hummus or homemade guacamole
  • Nut Thin crackers with hummus or goat’s marble cheese

Be creative and mix and match things that sound tasty to you.  The things listed above can be used for breakfast, lunches and dinners as well!  Mixing your carbohydrates, proteins and fats is something to make a habit of, as it will always keep your body satisfied with nutrients, your blood sugars leveled, and your energy high.

Showing you the difference between liking and loving your body,

ashley dale roy

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