Snacking and the Evil Bagel

Hey Women!

It sounds like our fitness system is working out for people.  The points system provides a simple framework and you are all doing a nice job of filling it in with your favorite workouts and new activities.  Gooch and Jenn, great job getting the pilates class going!

Most of the feedback and questions I've gotten have been oriented to the nutrition aspect of staying fit and getting lean.  I wrote a post early on in the blog about some basic nutrition concepts, but lately the questions have been more oriented to identifying bad habits and healthy snack ideas.

Contrary to common sense, skipping meals is not an effective way to lose weight.  Although skipping a meal may decrease your overall calorie intake for the day, it also slows your metabolism (calorie conservation) and often stimulates poor eating later.

I am a case in point.  Often, on a busy work day, I can power right through lunch time without realizing that I'm missing a meal.  True - that's probably 300-500 calories I has planned to eat that I didn't.  But!  When I get home, hours later and famished, I start my progressive graze through the kitchen.  That grazing may just be a vegetable, a handful of nuts, a pickle...but those calories add up, and pile on top of what's coming for dinner.

What to do?  Plan ahead.  Yes, the solutions are often redundant from one post to the next.  Identify your weakness (grazing for me) and plan ahead for it.  Tempted by the treats in the break room at work? Keep a stash of healthier snacks st your desk.  Graze when you get home? Save a piece of fruit or a vegetable to eat just before you leave work or on the drive home so you are more full when you get there.

What's a healthy snack?  First and foremost - a small portion.  A bag of chips does not count!  Usually the bag of chips is too much, and obviously not god nutrition for the calories.  Instead, try a multigrain cracker or a cup of plain popcorn.  Have a sweet tooth?  Try a small handful each of raisins and raw almonds &/or walnuts.  Have a way to bring fresh food?  Prepare a bowl each of cut fruit and vegetables at home each week so you can grab a handful in a baggie to take with you.  Low fat string cheese is about 80 calories - a really sensible amount for a snack.  You get the idea.

Often we snack on (or eat) what's convenient. This is the 'evil bagel' part of the story.  Foods that are in units or pre-packaged are quick, easy and self-limiting.  That all seems great.  Geez - that bagel could even be whole grain (definitely better than white)!  The problem is that the bagel is more than one serving.  It's loaded with carbs, and not much else unless you add another topping (and more calories).  The average size bagel usually packs 300+ calories - 500-ish if it's got fruit or cheese in/on it.  Add some cream cheese or hummus to it and you're probably pushing 600 calories.  If you aim for a 1500-1800 calorie day, that could be a third of your intake!  Tough to stay on track that way, unless lunch and dinner are going to be really light.

Does all that mean no break room snacks and never another bagel?  Of course not.  It means, be aware!  Plan ahead.  Have the bagel on a day you got a morning work out and are planning to remain active.  Better yet, cut the bagel in half and enjoy it on two different days or share it with your workout partner.  :-)

Keep your thoughts and questions coming.  Most of all - keep up the good work.  We're putting up some points and that means there are a lot of dedicated and healthy Amazons out there!
Have a great weekend - Suz