Over-snacking can disrupt even the best of meal plans, so it is important to make sure that you are ready before they hit!
It is too easy to assume that once we become active and fit, our lives become easy and dietary or exercise mistakes are things of the past…wrong! Whether you are sedentary or very active, snacking and over-eating will come between you and the success you desire.
For many people, their snacking and over-eating increases as their activity levels increase. With increases in physical activity, your body’s requirement for additional calories and nutrients increases as well. However, you have to put your big girl and big boy pants on and realize that just because you exercise, work hard and push limits, that doesn’t mean that you have the green-light to eat like you have been deprived of food for a month!
Therefore, it is very important no matter what your activity level, to discipline yourself by not by using old-school techniques of deprivation diets (AKA not eating ) and taking diet pills but rather creating and maintaining an arsenal of healthy snacks and drinks that can quell these snack attacks and keep you headed toward your goals. Here are 3 ways to fight athlete-appetite:
1. Eat a Balanced Breakfast- Heard it before huh? well, you’re going to hear it again. Eating a balanced breakfast that loads the body with nutrients is a great way to set the tone for your day and to avoid snack attacks later in the day and evening. When you satisfy the body from the start, it is a great way to maintain that balance throughout the day. A balanced meal of a quality, high-absorbing Protein, a Slow-Release Carbohydrate and Healthy Fats is a great way to start the day. Example:
- 4-10 scrambled egg whites
- 1/4 to 1/2 cup of cooked Brown Rice Farina (by Bob’s Red Mill…look it up, awesome! http://bit.ly/11jhKTK)
- 1 Tbs of Evening Primrose Oil (a very healthy source of Fats and a natural anti-inflammatory…great for active folks who desire optimum recovery)
- 6-8oz of Unsweetened Vanilla Almond Milk (We prefer Blue Diamond…tastes so rich and sweet yet NO sugar…boom!)
Note: On days when you just can’t eat a cooked, balanced breakfast, try mixing up a protein shake with 1-2 servings of a no-sugar, high protein powder, 1/4 to 1/2 cup of natural Oat Bran, 1Tbs of Evening Primrose or Flaxseed Oil, 2 Tbs of no-sugar, no-fat Jell-O pudding mix and 6-10 oz. of Unsweetened Almond Milk. Instant balance and sustained nutrition…boom!
2. Go Nuts- Have a good supply of unsalted nuts and or seeds on hand to munch on when the snack attacks hit. This is a great way to satisfy the body with healthy fats. Unsalted is the way to go because when they are loaded with salt, it tends to make you want to keep eating them. Purchase unsalted Almonds and/or Sunflower seeds and when the snack attack hits, open your mouth, eat them, kill the hunger and move on! A handful or two is all it takes to satisfy cravings and to “safely” get you to your next meal.
3. Shake it Up- Having a quality protein shake on hand to drink in-between meals, after training sessions and to replace meals when you can’t cook, is a great way to maintain the balance needed to avoid snack attacks. One of the better blends on the market is by a small company out of Northern Kentucky…yes, Northern Kentucky! Beverly International has been around for over 30 years, are second to none in quality and have many great FREE resources for customers on their website. For an all around shake, we recommend their UMP blend: http://bit.ly/ZmJ6OI
Obviously, there are countless ways to stay on track but these are just a few to get your creativity flowing! That is the beauty of physical activity…there are countless ways to success. However, there is only one way to fail which is by doing nothing. Hello? So stay focused, stay humble and stay consistent.