Snack Attack

In The Ultimate Weight Solution, Dr. Phil stresses the importance of learning the discipline of 3 meals and 2 snacks to keep blood sugar stable and cravings at bay. This means you should be eating 2 snacks per day to ensure that you eat every 3-4 hours. It is important that you plan these out ahead of time so that you aren’t forced to rely on willpower when you start to get hungry. Here are some High Response Cost, Hunger Suppressor Snack ideas that you can easily prepare:

• Yogurt Parfait

  Nonfat plain yogurt sweetened with cinnamon and no-sugar added vanilla extract. (If you need it sweeter initially while you are weaning down off the sweet taste add xylitol, a sugar alcohol that doesn’t raise insulin and helps reduce the risk of tooth decay or splenda)

  Add ½ cup of your favorite fruit - my top choices are diced apple for crunch or frozen berries defrosted and with a little of their juice (no sugar added of course) for a great antioxidant punch!

• Celery sticks stuffed with

  Peanut or almond butter
  Light whipped cream cheese or ricotta cheese whipped with your favorite herb mix and with 1-2 chopped olives or walnuts stirred in

• Tortilla Roll-ups-using low carb or whole wheat tortillas

  Almond or peanut butter* whipped with light whipped cream cheese or LF ricotta cheese-spread 1-2 tbsp on tortilla, Add ¼ cup chopped apple for some crunch
  
  Cottage cheese or light whipped cream cheese, salsa, chopped red peppers and jicama

• Great portable snacks:

  10 raw nuts and a fruit serving
  1 oz low or non fat cheese (especially string cheese) and a fruit serving
  

• Apple slices and nut butter

• Baked apple

  Sprinkle with cinnamon and bake, fill with LF ricotta or cottage cheese and top with a tbsp of freshly ground flaxseed meal

• Smoothie

  1 scoop whey protein powder, ½ cup berries, ½ cup nonfat plain yogurt OR cottage cheese, ½ cup ice and ½ cup water, cinnamon and vanilla extract. Try freezing this and have as a Popsicle

• Faux Trail Mix

  ½ cup Kashi Go Lean cereal, 1 tbsp dried fruit pieces (no sugar added) and 1 tbsp chopped nuts

• 1 cup steamed edamame (soybeans) in the shell

• 1 cup veggie soup

• Raw veggies and dip

  Use olive oil, Dijon and balsamic vinegarette or nonfat sour cream mixed with your favorite spices

• Rice cake topped with nut butter

  and a tsp of chopped no sugar added dried fruit OR whipped cream cheese and salsa

*Read the labels and choose the peanut butter that doesn’t contain partially hydrogenated oils or high fructose corn syrup. Look for almond butter-this is a great source of Essential Fatty Acids.