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To Snack or Not to Snack...

Posted: May 25, 2017


To Snack or Not to Snack...

To Snack or Not to Snack…


Snacking is a hotly debated topic in the world of weight management. On one side of the coin, snacking can help to control your appetite, while on the flip side it can contribute to mindless eating and excess calorie consumption. In our experience, including snacks throughout the day helps most people reduce their calorie intake at meals and manage their weight more effectively. Snacking can help prevent hunger and cravings. If you let yourself get too hungry throughout the day it can make it near impossible to make a healthy choice at your next meal and it can cause you to over eat as well. Here are a few options for healthy and satisfying snacks that will leave you satisfied and help stop you from reaching for a cookie in the staff room when that three o’clock slump hits.


  • ¾ cup Greek yogurt

  • ½ cup cottage cheese & a piece of fruit

  • A protein bar (look for one with 6g of sugar or less OR try the homemade protein bar recipe below)

  • 1/3 cup hummus and veggies

  • 1 oz of cheese with some whole grain crackers


Power Grab Protein Bars (10 Servings; ~ 180 calories, ~ 16g protein):



·         3 cups large oats, ground to a powder

·         1 1/3 cup vanilla whey protein powder

·         1/3 cup natural unsweetened peanut or soy nut butter

·         ½-3/4 cups of milk (add the half cup, then add one tbsp. at a time and knead by hand)



1. Line 8 inch pan with parchment or tinfoil.

2. Mix all ingredients together by hand. Once a fudge like (thick) texture, transfer to pan and using a small piece of parchment paper press down firmly until evenly distributed in pan.

3. Cover and refrigerate for one hour before removing from pan and cutting.


Bars freeze really well (plastic wrap individual bars and freeze in ziplock) and take about 30min-1 hr to defrost. Calories will vary based on what you add, type of butter used, etc.