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Post Workout Snacks At Work

by Frank

So I made the commitment to work out, but an unintended consequence is an increased apetite. I'm having to eat breakfast in my office, and starving by mid-morning. What snack foods do you think would compliment workout.

By the way, donuts at work are plentiful, someone is always bringing in danish, donuts, cookies and all sorts of wonderfully delicious foods, my waist line shows it.


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Post Workout Snacks At Work

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Healthy Snacks At Work
by: Monica

Having an occasional pastry is fine it's when the sugar becomes a daily habit that you can't resist that the weight issues begin. I know what it's like to be surrounded by piles of pastries. We had a Cinnabon guy that used to come to the gym with boxes of the stuff for everybody (at the gym!!!).

To keep your body from wanting this stuff you need three things: protein, healthy fats, and fiber. These three will keep your body satisfied and craving free.

Step 1: My #1 breakfast of choice for clients who train early in the morning then have to head to work is the yogurt bowl.

1 scoop whey protein powder

1 cup mountain high yogurt (any yogurt is good as long as it does not contain high fructose corn syrup - which makes your body crave more sugar)

1 banana or 1 cup berries

1 tbsp raw oatmeal or granola

1 tbsp nuts (almonds, walnuts, or cashews)

1/2 tbsp chia seeds or flax seeds

mix it all in a plastic container before you head to the gym (in the order listed works best) and eat it within an hour of your workout.

2. About mid morning your body will probably want a small balanced snack especially if you worked out hard. A hard boiled egg and a handful of carrots is a great option. If that won't hold you off until lunch try 1/2 turkey sandwich or wrap with cheese and spinach plus an apple. An egg n cheese burrito is also a good option but only if it's small and not too greasy. Try to get used to eating small meals.

3. At lunch try to cut down your portions a bit and keep things balanced. Having a glass of water and small handful of almonds before your meal will help you with this.

4. In the afternoon try to avoid snacking and let your body get used to the idea that it doesn't need to be fed at all hours of the day and especially that it doesn't need to rely on food as a source of energy. Instead put on your ipod and go for a quick 5 minute walk around your building, take any stairs if possible. Get some fresh air if you can then go right back to work.

5. At night eat your food in this order for a few weeks: water, salad or soup, 2 cups veggies, 4 oz protein, then 1-2 cups starchy carbs. Try not to snack after dinner but if you feel like something then measure out a portion and stick to that portion every night (I eat 2 sq of dark chocolate or about 20 jelly beans every night after dinner).

Use this as a blueprint to find your own eating style and choose foods that are nutrient dense and that satisfy you. This is key to eliminating sugar cravings. When you get this down you won't even care about that pile of donuts in the office anymore but if you happen to have one every now and then it won't matter.

Here's some lists of fat burning foods to incorporate into your daily eating plan.

Let me know if this works for you.

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