Jan. 16, 2012

2 comments

Ask Trainers: Do you have any suggestions on “Healthy snack/ junk food” that could be a substitution?

My Biggest struggle is nutrition and diet… do you have any suggestions on “Healthy snack/ junk food” that could be a substitution. Also one thing that was very helpful and interesting was when Bo talked about the thermoeffect of food … it would be very helpful to have other information and nutrition facts

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Posted in Fitness by talltrainer | 2 Comments

 

2 Comments "Ask Trainers: Do you have any suggestions on “Healthy snack/ junk food” that could be a substitution?"

  • Bo says:
    January 18, 2012 at 3:57 pm
    Reply

    Trainer Bo Knows:

    I like to choose snacks that are still healthy but contain something in them that is a little “bad.” Chocolate is my favorite! I buy chocolate protein bars and make some of my own at home to have as a treat when I’m tempted. Some good ones taste like you’re eating a candy bar. I love the “Pro Bar Super Slam.” It’s filled with all sorts of raw super foods and chocolate chips—MMMMM!!
    I don’t think of most protein bars as “health” foods unless 90% of the ingredients are natural and raw. However, they’re better than sitting down to cookies and brownies. “Think Thin” bars come in brownie, chocolate fudge, and peanut butter and chocolate flavors.
    Some whey protein powders are very tasty. I sometimes mix chocolate whey in hot water with a few marshmallows to make hot chocolate. Strawberry flavored protein powders mixed in a fruit smoothie are awesome.
    Finally, another tip I have used quite successfully before a “cheat” meal is to down a large glass of water with some orange flavored Metamucil. I then chug another glass of water. I then sit down and enjoy my cheat food/s. The fiber serves, in three ways, to prevent some major dietary damage: (1) It produces a sense of fullness so I don’t eat as much. (2) It prevents sugars from being rapidly absorbed so I don’t feel as lethargic after sweets (also moderating the glycemic response). (3) It binds to bile and cholesterol in the small intestine thereby preventing a large amount of the fat I’ve just consumed from being absorbed into my blood stream. This serves to reduce the overall calorie “absorption” of the meal.

  • Chris says:
    January 24, 2012 at 4:34 pm
    Reply

    Research “substitution baking/cooking recipes.” Many times there are ingredients that can be used instead of the unhealthy ingredients. For example, ground oats, barley, or a lentil puree can be used in place of white flour. Greek yogurt instead of butter. There are so many options and sometimes they make the treat taste even better!

    Here’s one of my favortie pancake recipes:

    1 cup ground oats
    1 cup greek yogurt or cottage cheese (you won’t taste the cheese when it’s cooked)
    1-2 whole eggs
    1 tsp. baking powder
    1 tsp. baking soda
    cinnamon to taste (also lowers the glycemic effect)

    Top with fresh fruit or a lemon glaze (ask Bo about the lemon glaze). It’s delicous, high protein, high fiber, low glycemic, and easy!

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