the importance of snacking

SNACKINGTHE IMPORTANCE OF

ENERGY | METABOLISM | PRODUCTIVITY

Snacking between meals helps you get your minimum requirement of calories (fuel) to get you through the day happily. In terms of calories, it’s recommended you eat a minimum of 1500 cal/day (for women) and 1800 cal/day (for men).

Snacks provide that extra fuel source to reach your required calorie intake and maintain your energy all day help-ing you avoid an afternoon slump.

Snacking will reduce food binges and keep cravings under wraps.

You’ll feel ENERGY you’ve never felt before.

ABSON FITNESS | THE IMPORTANCE OF SNACKING

“You don’t need to eat less to lose weight.”

WHY DO WE SNACK?

Supply your body with enough food to turn on your metabolism, the weight will come off!

“You don’t need to eat less to lose weight.”

EAT MORE | TRAIN LESS | LOOK GREAT

CUTTING OUT SNACKS CAN AFFECT WEIGHT LOSS

Snacking appears to be hard, time consuming and some even think it’s a bad thing.

But it’s worth it!

Without sustainable fuel sources throughout the day, you will crave quick fixes from empty calories such as chips, chocolate, biscuits as well as coffee,

“energy” drinks and soft drinks.

By not snacking or choosing empty calories, the body reacts as if it’s starving and conserves any

stored calories for later.

This means the rate at which you burn calories slows down, your body stores every calorie you consume as fat whether it’s good or bad calories,

especially around the tummy area. 2ABSON FITNESS | THE IMPORTANCE OF SNACKING

2That's how many times you need to snack daily

- Morning and Afternoon

STARVATION SWITCH"Snacking is a way of life."

If the body goes without food for longer than 4 to 6 hours, its metabolic rate may slow down in a bi-ological response to food deprivation (starvation switch) and start to store fat rather than burn fat.

THERE ARE

3 FOOD GROUPSWE NEED TO FOCUS ON EATING


FOOD GROUPS FOR SNACKS

PROTEIN (& FATS) SOFT CARBS HARD CARBSCell repair and our main fat source to insulate organs for survival. The

body requires 40% daily.

Key food for weight loss and the only food group that burns fat

Your bodies fuel supply - a sustain-able energy source that lasts for

up to 3 hours


PROTEINS & (FATS)

SeafoodFish

ShellfishSardines

TunaSalmon

DairyMilk

ButterCheeseYoghurt

VegetableLegumesHommusAvocado

Chick peasBaked beans

Soy milk & tofuPeanutsAlmonds

NutsLentils

MeatsLambPork

ChickenBeefEggsHam

TurkeyMince Meat

ApplesOrangesBananas

WatermelonRockmelon

PomegrantesNectarinePineappleRaspberryStrawberryBlueberry

ApricotDates

Soft Carbs ListGrapefruitCranberry

GrapesPearPlumPeach

CherryAvocadoCoconut

FigMandarin

LemonLime

Kiwi FruitPassionfruit

MangoNectarine

PapayaMushrooms

BeetrootRhubarb

PotatoPeas

Sweet CornBroccoli

Green Beans

LettuceTomato

CapsicumCeleryRadish

CucumberCabbage

Sweet PotatoSnow Peas

OlivePumpkinSpinach

HARD CARBSGrainsOatsRice

Wheat

WrapsRice Cakes

English Muffins


SpeltRye

QuinoaBread

PastaCous CousCrackers

Muesli

“YOUR BODY IS LIKE A CAR... PUT THE RIGHT FUEL IN IT AND IT WILL FIRE UP”


When starting out, start with something small & simple.

E.g. 1:1 ratio6 to 8 almonds (protein)

1x apple (soft carb)

Abson Snacking Ratios


Here’s some more simple 1:1 ratio ideas

Keep it as simple as you can.


Remember1 x Protein and 1 x Soft Carb

TIME TO ADD THE HARD CARB

As your body starts to burn more, you can add a hard carb for extra fuel.

e.g. 2:1 ratio1 x peanut butter (protein)

1 x apple (soft carb)2 to 4 rice cakes (hard carb)


Keep it as simple as you can.


Here’s some more simple 2:1 ratio ideas

Remember2 x Carbs (Hard and Soft) and 1 x Protein

Food is an energy supply to the body


Supply the body with the correct energy, the weight will come off!

When is the best time to Snack?

Mid Morning Mid Afternoon After Dinner

Your body will talk to you every 3-4 hours


Time for a Snack Check - In

List the foods you like to eat

Proteins Hard Carbs Softcarbs

ABSON FITNESS | THE IMPORTANCE OF SNACKING EAT MORE | TRAIN LESS | LOOK GREAT

List the foods you like to eat

Snacks for the week

Put together 4 snacks

1:1 Snacks (Protein + Soft Carb)

1.

2.

2:1 Snacks (Protein + Hard Carb + Soft Carb)

1.

2.


Like any great journey, preparation is the key.

• Aim for a weekly food plan • Create a shopping list• Only shop for the food you

need (staying to the outside aisles as much as possible)

• Food prep for the week where possible

ABSON FITNESS | THE IMPORTANCE OF SNACKING EAT MORE | TRAIN LESS | LOOK GREAT

More 1 : 1 Snack Ideas

6-8 Almonds with apple

Yoghurt (Plain Yoghurt best) with strawberries

Carrot sticks with Hommus

Celery sticks with Nut Butter

Apple with Peanut butter

Cheese with Cherry tomatoes

Shaved Chicken breast with any vegetable sticks

Cream cheese with Carrot, Cucumber and Celery sticks

Boiled egg with Raw Vegetable sticks

Zucchini (or any vegetable) Frittata

Tin of 4 bean mix or Baked beans with cherry tomatoes

Tin of tuna with Spinach

Smoothie with milk OR yoghurt and Fruit (1 piece of fruit)


More 2 : 1 Snack Ideas

Avocado with spinach and tomatoes on rice crackers

Hommus with spinach and tomatoes on rice cakes

Tuna with lettuce and tomatoes on rice crackers

Peanut butter and Banana on Toast

Boiled egg, spinach on crackers

Yoghurt with Oats or Muesli and mixed berries

6-8 Almonds, piece of fruit and small bag of plain popcorn

Homemade muesli bars with a piece of fruit e.g orange

Cheese and tomato on rice crackers

Smoothie with milk OR yoghurt, 1 piece of fruit and Oats.

Lean deli meat (e.g Chicken or Turkey) with lettuce, cucumber and tomato on rice crackers


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THANK YOU!Eat for Fuel, Train for Shape

We hope you’ve enjoyed our work on the “Importance of Snacking”. We’ve learnt that when you add a smart, yet simple snacking routine to your day-to-day life the

time spent getting organised will pay you back in so many ways.

As a little bonus for taking the time to Snack with us, we’ve added a few of our favourite snack recipes which you can store, refrigerate or freeze to use throughout

the week.


Raspberry Bliss Balls

Ingredients1 cup frozen raspberries10 medjool dates, seeds removed½ cup cashews or almonds1 cup desiccated coconut & a little extra to roll balls in1 teaspoon vanilla extract

Method1. Place all ingredients into a food processor and pulse at high speed until the mix-ture is broken down, well combined and sticky. 2. Use your hands to shape the mixture into balls.3. Roll the balls in the desiccated coconut and place in the fridge or freezer to set.4. Keep them in an airtight container to store in the freezer or fridge



Hommus dip

Ingredients1 clove garlic chopped, small400g can chickpeas, drained 1 and ½ tbsp tahiniJuice of 1 lemon (approx 30g)20g olive oil½ tsp sea salt

Method1. Place all in a food processor and blend until you get a nice smooth consistency. Add a little bit more oil to make it smoother if required.2. Store in fridge until ready to use.

Green Hommus Use above recipe & add a handful of spinach leaves & 2 cherry tomatoes

Beetroot Hommus Use above hommus recipe & add 2 peeled/roasted Beetroots.

Peanut Brownie Bliss Balls

Ingredients1 tbsp Cacao powder12 pitted dates2 tbsp peanut butter1 tbsp honey (you can also use agave syrup or rice malt syrup, but if you are using fresh dates you’ll probably find that you won’t need a sweetener)¾ cup raw almonds (I use dry roasted almonds)

Method1. Place the dates, cacao powder and peanut butter into a food processor and blend until the mixture resembles a paste.2. Add the almonds and pulse until desired chunkiness is achieved. (The mixture should be a little sticky and roll easily into balls.)Note: Don’t leave it too long or it will turn into a liquid mess. If your mixture is too dry, add a little sweetener and pulse through to mix.3. Roll into balls and then roll in desiccated coconut (I like to use a teaspoon, you can make them bigger if you wish)


Muesli Bar

Ingredients1 cup of oats1/2 cup of nut or/and seed mix 2 tablespoon of chai seeds1/4 cup shredded coconut1 teaspoon of vanilla3-4 tablespoon of honey1/4 coconut oil1/4 boiling water

Method1. Mix all dry ingredients in bowl2. Melt honey and coconut oil in saucepan on low heat and add to dry mix with boiling water 3. Bake for about 25-30mins.4. take out to cool before storage or eating.5.Store in airtight containers


EAT MORE, TRAIN LESS, LOOK GREAT

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