*** Snacks ***
We want to keep the metabolic fires burning throughout the day so for the best possible results, you’re encouraged to snack between shakes and meals.
1. Choose Healthy Snacks over “junk food”. Many typical snacks are high-glycemic, leading to a spike in blood glucose, followed by a crash that will leave you feeling hungry again in no time. Choosing snacks that are high in fibre and protein will keep you satisfied longer. Ditching junk foods like cookies or chips in favour of nutritious, satisfying snacks can carry you through your day without worrying about hanger hitting between meals.
2. Snack on a schedule. Studies have linked skipping meals to a higher body mass index. Why is skipping meals associated with a higher body weight? Perhaps because waiting until you feel very hungry before eating can put you at risk for consuming much more than you intended. It’s also possible that skipping meals such as breakfast could lead to overeating later in the day. Don’t wait for hanger to overwhelm your better judgment. Plan when you will eat breakfast, lunch, and dinner, as well as snack times in between. Stick to your schedule, and you won’t feel too hungry to make a sensible choice.
3. Plan for portion control. Snacking can be a powerful tool for managing appetite and helping you reach your health and weight-loss goals, but only if it’s used wisely. Planning snacks with modest portion sizes is important to make snacking work for you, instead of against you.
Some popular and nutritious options available from your back office:
|IsaLean™ Bars packed with premium nutrition that includes a balanced ratio of high-quality protein, healthy fats & energy-boosting carbs. This nutritional profile slows the absorption of sugars into the blood stream making it a balanced snack that reduces cravings and keeps you satisfied for hours. [1/2 bar = snack] **$3.50 each|
|IsaDelights Rich, dark or milk chocolates, fortified with feel-good nutrients & green tea for easy cleansing. Helps curb cravings & improves mood, metabolism & energy. Perfect treat for cleanse or shake days. **$1.50 each|
|FibreSnacks!™ This low-calorie, gluten-free snack will help curb hunger between meals. With no trans fats & 24% of your R.D. dose of prebiotic soluble & insoluble fibre, it also supports healthy blood sugar levels by slowing carbohydrate absorption into the body. **$1.85 each|
|SlimCakes™ Each serving of these delicious cookie snacks are packed with fibre, omega-3s from flaxseed plus antioxidant-rich blueberries and cranberries. ** $1.80 each|
|IsaSnacks contains chromium, a trace mineral known for helping to reduce appetite and fat cravings while maintaining healthy glucose metabolism and blood sugar levels.|
|Isagenix Greens!™ helps boost your body with powerful ingredients inc chlorella, spirulina & wheat grass & compliment your daily requirement of 3-5 serves of vegetables. The superfoods in Greens! are processed to preserve the potency of phytonutrients. *** Each serving has the antioxidant value of 20 serves of vegetables. ** $1.60 per serve|
|e+Shots A nutrient-packed, naturally-caffeinated energy shot that gets & keeps you active & alert, & enhances performance. e+ contains natural caffeine derived from green tea and yerba maté & a proprietary herbal blend of botanicals, backed by science, that increases energy, stamina & mental alertness|
|Replenish™ A natural drink powder loaded with a premium blend of essential minerals & vitamins B1, B2, B3, B5, B6 & B9 [folic acid], designed to restore energy naturally. It provides fuel for the body without stimulants, artificial colours, dyes or sweeteners. Replenish™ optimises hydration to help sustain performance & support faster recovery post exercise|
Basic Grocery List
*** Meals ***
First start with the base of your meal, the lean protein. Providing your body with a quality source of protein at each meal will help you feel satisfied longer while supporting muscle growth and metabolism. The right amount is critical, as research has shown about 20 to 40 grams of protein is optimal. Select lean meat options such as free-range beef, cage-free chicken, wild salmon, or other fish. If interested in non-meat protein sources, consider 3 to 4 eggs or egg whites, a cup of Greek-style yogurt, or 55 – 85 grams of mixed nuts.
The body needs a steady source of energy, which can be provided through complex carbohydrates. Some healthy options are 1 cup of cooked oatmeal, organic brown rice, or whole-grain pasta. If the typical grains don’t sound appealing to you, your body can still get the same fuel from 1 cup of sweet potatoes, beans, lentils, or a corn tortilla. Any of these choices are low-glycemic and shouldn’t cause dramatic spikes in blood sugar that could lead to a crash.
Most fruits and vegetables have so few calories and are so densely packed with nutrients, including fibre, that there’s no strict limit to portion size, so adding more can be a great way to raise volume of your meal and help fill you up without over consuming calories. Fill half your plate at each meal with 2 to 3 cups of fruits and vegetables such as apple or orange slices, berries, broccoli, kale, spinach, steamed vegetables, or a mixed green salad. To add some colour, try options such as sliced tomatoes, carrots, or capsicum. If you’re still feeling hungry after your meal, you can’t go wrong with a second helping of vegetables.
Healthy fats are often neglected when planning a meal because of the negative stigma fats carry; however, these fats are important to your body’s health and can make any meal more satisfying. Adding half an avocado or 1 tablespoon of pumpkin, sunflower, or sesame seeds to any salad or plate is an easy way to give your body an adequate source of fatty acids.
Lastly, remember to add flavour in the form of fresh herbs, spices, or condiments, which can provide important antioxidant vitamins and polyphenols. These may include basil, parsley, pepper, cinnamon, apple cider vinegar and other tasty varieties.
Meal & Snack Ideas Recipe Booklet
*** Shakes ***
Reached your Weight-Loss goals? Highly active? Keen to spice up your shakes? Here are some great variations for you to try.
For more Meal and Snack ideas, check out the ‘Recipe Album’ our the Facebook Group: