Hello world. I’ve been a little out of touch lately, sorry about that.
We’re in the midst of “summer makeover madness” here and there’s only so much of me to go around.
I’m still here though.
And there’s not that much of me to go around because I keep pretty lean by supplementing my meals with high-protein snacks.
How’s that for a segway? 
Anyhow, it’s important to try to get a little protein with each meal and snack to (a) prevent loss of muscle, and (b) stimulate your metabolism.
Not only does protein help stabilize your blood sugar and reduce cravings, but your body has to work harder to digest it which means you burn more calories.
Sound ok with you?
If burning more fat and craving less is something that appeals to you, then check out some EZ suggestions for high-protein snacks below.
1. Orange or Apple, with handful of Almonds or Walnuts. Combining the protein and healthy fat from the nuts with fruit lowers the glycemic index of the snack and keeps you in the fat-burning zone.
2. Cottage Cheese and Fruit. One-half cup of non-fat cottage cheese contains on average 16 grams of protein, and as opposed to other types of cheese, is very low in fat. I like it with low-glycemic index strawberries or blueberries. Mm-mm. Getting lean never taster so good.
3. Celery Stalks and Hummus. Good vegetarian option, not really my thing.
4. Celery Stalks and Almond Butter. This one’s a bit more up my alley. Love, love, love, and can’t get enough of a good organic almond butter. Try to keep it to a tablespoon or two at the most. Healthy fat, but a lot of calories as well.
5. Celery Stalks and Hard Boiled Eggs. Can do this one with a little black or cayenne pepper. Not too shabby.
6. Sliced Peppers with Cottage Cheese or Hummus. Peppers are great. Pumped with anti-oxidants. Do the cottage cheese or hummus for a salty snack.
7. Ryvita crackers with Hummus or Almond Butter. No trans fat, 100% whole grain rye crackers. Great supportive snack option. You already know how I feel about almond butter (organic though), don’t get me started again!
8. Sunflower and Pumpkin Seeds. Again, wouldn’t be my favorite, but great high-protein option. Just watch it with the over-nibbling.
9. Meal-Replacement Shake. As much as I like all of the options so far, to be honest, I rarely eat them. My preference is to supplement my meals with a meal-replacement shake. I’ve always found that to be the most convenient, best, and most effective option. I personally take a Shaklee Cinch shake once per day and love it!! It’s just 190 calories per serving and a stupidly low glycemic index of like, 14 or something. It also has Leucine, which has been proven to be muscle-sparing – crucial for maintaining your metabolism as you lean out.
It tastes great and keeps me going for a few hours at least. If you’re not on it, you should be. Call me at (416) 220-7883 if you’d like to talk about it more or if you want to order some.
10. Your Ideas! If you have a favorite supportive snack, or just a favorite snack and you’re not sure if it’s supportive or not, leave your comments or questions below!!
Get the supportive snacks into your day, uh like, NOW. This is crucial to keeping your metabolism stoked and burning hardcore as well as cutting down on cravings and overeating at night. Take it from me, start today, make it a habit, and never, never look back.
Live Strong and Healthy,
Conor Kelly
EVOLUTION FITNESS
(416) 220-7883
P.S. Check out the Life section in Thursday’s Globe and Mail, you might catch a few words of wisdom from Yours Truly on how to pick a personal trainer and the bad habits that drive trainers crazy!
P.P.S. Ready for you own Summer Makeover? It’s not too late! Call me at (416) 220-7883 or fill in your info by clicking the link below to schedule your complimentary Summer Makeover consultation and let’s get you into a new body!
Great suggestions. I’m a food person — I can’t stand the taste of the protein shakes. I’ve drank them in the past, but always as fast as I could. Some other suggestions I have is a bean dip I make. I’ll add the recipe. Sardines in tomato sauce (I actually love them!) But I eat it “European style” with cut up tomatoes, cucumbers, and a slice of toasted rye bread. I HATE bland food, so I’m always trying something new with adding flavour, especially pepper or other spices. Garlic Hummus is great especially with just about any veggie (Carrots, celery, cucumber, etc) and is a staple in our fridge (then again my husband says I’m a garlic nut because I eat so much of it — I’ll try not to breath on you). An egg-white omlette (I always add in a ton of veggies because I HATE the taste of bland, no flavour egg whites alone…and add a lot of pepper!) We also eat a LOT of quinoa and you can find a TON of different recipes online. Just make sure you rinse it VERY well … I learned that lesson a long time ago! We eat a lot of yoghurt too — I hate the taste of lowfat ones, so we get one with SOME fat, but if anyone knows of a really RICH tasting nonfat yoghurt, please let me know. These are my suggestions.
White Bean Spread Recipe:
(Note: I soak my own beans because the ones in a can are too salty for my taste.)
In a small skillet, heat 1/4 cup olive oil over medium. Add 2 minced garlic cloves (I add about 5) and turn off heat immediately. Let garlic sit in the oil for 30 seconds and then strain out garlic pieces, reserving the flavoured oil. (I’ve let them sit for about 30 minutes for a more intense garlic flavour). Set oil aside to cool slightly; discard garlic (I don’t discard the garlic). In a food processor, combine 1 1/2 cups drained and rinsed canned white kidney beans (or you can soak them as I do), reserved oil, 1 tbsp fresh lemon juice, 1 tbsp water, 1 tsp chopped fresh thyme, 1/2 tsp kosher salt, 1/4 tsp freshly ground black pepper (I add a LOT more) and 1/8 tsp cayenne pepper (I’ve added more cayenne pepper for more of a spicer “bite” but I like that). Process until smooth, about 20 seconds (I process the garlic IN with the beans). This should keep regfridgerated for up to 3 days — but we usually eat it by then.
Oh and I forgot…we eat a lot of chick peas too…another quick favourite recipe I have is fry up the chick peas in a tablespoon or two of olive oil. I mince up about 4-5 cloves of garlic. I add in a good handful of chopped corriander or parsley. Some chopped red pepper. Stir it up for a few minutes till it’s all warmed. A dash of salt (if you’re not using the canned chickpeas) and black pepper. Eat and enjoy.
I can’t believe after all those great whole food options you would then devote almost a paragraph to a confessional about just taking a protein shake!!
My two cents: stick to whole foods. Shakes come with too many ingredients you can’t pronounce, preservatives, sugars etc that will only come back to harm you in the long run.
This is why as a group, athletes are actually some of the “unhealthiest” — malnutrition. It’s too easy and convenient to reach for a bar or a shake, but that’s not good enough. I’ll be sticking to the first nine, so thanks for those.
Darlene – great suggestions. Love the Quinoa, high in protein, probably more of a meal food as opposed to a snack though. Thanks for the recipe!
Kristen – thanks for sharing your opinion re: shakes. I have to agree that not all shakes are created equal and I do prefer to get most of my calories from food.
However, I’ll have to disagree that I’m being “malnourished” by taking Shaklee.
Science has progressed, shakes and bars CAN provide a balanced meal replacement, using the best of all natural ingredients, as Cinch does.
They are gluten free, with no artificial flavors, sweeteners, colors or preservatives of any kind.
Not intended to replace food, or to be relied on as a crutch, but as a supplement I feel confident whole-heartedly endorsing these particular shakes.
Thanks for the comment though, you’re certainly entitled to your opinion!
Conor
2 scoops of whey/casein protein powder and 1 scoop of Swedish Oats carb blend… throw it in water and shake it up!
Otherwise I just crack open a can of salmon and wolf it down with a fork… yummy! (o:
thanks Conor for your great suggestions. I also use the CINCH snack bar for my snack which is 120 calories and although I was concerned about using “suppliments and shakes” this CINCH product has been extremely helpful especially when I am busy and running out the door and have not had enough time to plan…..thanks for your information….!!!
Heather