Snack ideas please

So it truns out I'm a grazer. I still struggle with not eating when I'm bored or even just passing by the kitchen cabinets.

So far as I can tell if I eat a small snack a couple of hours after each meal it should be ok. But my problem is what to have as a good snack.

Sometimes I'll eat a fruit or a couple pieces of cheese.

But I need fast and easy snacks, any ideas??

Thanks
Cindy

I am a grazer too! When there is food on the counter, I need to eat a small bite everytime I pass by!
What helps me is evidently not keeping any snack food out of the cabinets, and staying out of the kitchen. I also realized that when I eat real dense proteins( beef, pork, chicken) for lunch, I am not tempted to graze in the afternoon and night, as I stay full longer.  I am more hungry and tend to graze more if I eat less dense proteins, like shakes, fish, or cold cuts meat... Also, sometimes I think that I am hungry, and in fact I am thirsty, so I always try to drink something , and if I am still hungry I eat a snack.

As for snack ideas, I love plain greek yogourt, I add some blueberries or strawberries with a little splenda or Da Vinci Syrup. The greek yogourt is more filling because it has more proteins.
Fruit is one of my favorite in the summer, but not much filling so I add a little piece of cheese or a few nuts. Sometimes I eat 1 or 2 slices of lean cold cut ham or turkey. Or half a protein bar...

I am often tempted to graze after supper, and I used to always end the meal with a sugary dessert, so what I do is I make myself a kind of milk shake, that I drink slowly  when I am in front of the tv instead of eating. Sometimes I put protein powder in, sometimes not, depending on how much I ate that day. Usually it is 1/2 cup of  1 %milk, 1/2 cup water, cocoa powder and 1 cup of ice that I put in the blender.... or frozen strawberries with a little bit of vanilla,or... you get the idea.  I still love shakes, seems like I am missing my optifast diet ! LOL

Cindy, I am not a grazer but I do struggle with boredom eating. It is definately psychological. Diane has given you great ideas. I always make sure I have almonds on hand, cheese, tuna (85g portion sized),v8,fruits and humus (all varieties). I tend to this days slice some zucchini and spread humus on it. That fills me nicely in between meals. I also have been experimenting with protein loaded muffins. I make them in the mini muffin tins so they are a perfect snack size. They are low carb and low sugar and high protein and a delicious snack that you can freeze. At wor****ep on hand nuts and protein hot chocolate and that usually does the trick. You are still early out so give yourself time to figure your patterns out and time to change them.

Hey, I would love to have the recipe for these mini-muffins! What a great idea!

Hi Cindy!

When I need a "fast and easy" snack. I often go fo hyperproteinated Boost or Ensure; ready-made, non-refrigerated and pretty-well balanced shakes...I keep a couple of those everywhere: work locker, car, gym bag, etc...When I'm home, a piece of swiss cheese with a banana or an apple goes a long way.

And for those episodes of hunger that are in fact thirs****er melon works great for me...Something to chew on, that relieves thirst and doesn't make me feel stuffed.

One of the things I do to try controlling grazing is postponing dessert time at least 60 minutes after the main course...The main can take its time to go down and dessert looks more like a snack!

My 2 cents

P.S.: Keep up the god work, you're progressing very well!

Thank you all for the great ideas!

I love the shake idea, I never would have thought of it.

Brenda I too would love the recipe for your mini muffins. I just printed out a bunch of recipes from the world according to egg face. She has these mini bites that are basically crustless quiches. They look really good. And are made in the mini muffin tin too.

Time to go shopping soon to stock up on good food !! :)

Cindy

Here are two of our favorites. I have been using Jean Paré mostly muffins cookbook. I find her cookbooks simple and uses basic ingredients. I can also modify most of them to meet my new lifestyle.
Banana PB Muffins
1 cup almond flour
1 cup whole wheat flour
1/3 cup malitol (sugar alternative)Used by diabetics and cooks at high temp. Better than splenda.
1 tbsp baking powder
1/2 tsp salt
1 large egg
3 small ripened bananas (about 3/4 cups)
2/3 cups peanut butter
2/3 unsweetened soy milk
2tbsp cooking oil

You can add chocolate chips. I use 70% dark chocolate sparingly but most times I don't add anything.

Measure first five ingredients. Stir. Make a well in the centre.
Beat next five ingredients in a bowl. Add to well.
I use a cooking spray on the mini muffin tins. Bake at 375 degrees for 11-12 minutes. Extend the time for regular muffin sized tins.

These are high protein  and  higher in the carbs but it is all good complex carbs.
If you don't have almond flour use another complex carb flour .Red Mill's make many different kinds.

Cranberry Sparkle Muffins
1 cup flour (or 1/4 cup coconut flour, 3/4 white flour or use 1/2 oat bran plus 1/2 flour)
1 cup almond flour
1 tbsp baking powder
1/2 tsp salt
1 scoop unflavored soya protein powder

Mix all together in a bowl.

1/4 cup butter or margerine
1/4 cup malitol, 1/4 splenda
2 large eggs
1 cup plain yogurt (could use even greek yogurt)
1/8 cup dried cranberries (I used a small handful as I was afraid to have a dumping episode with my rny. You guys with vsg could even use more. The original recipe calls for one cup)

topping:
2 tbsp malitol with 1/4 tsp of cinnamon

Mix dry ingredients. Cream butter and sugar. Add eggs beating well. Add yogurt. Add to well of dry mix. Mix until moistened. Add cranberries. Fill small greased muffin tins. Add topping with a small tea spoon. Add just a sparing amount for it to coat the top of the muffin. Makes about 18 mini muffins. You can double the recipe easily. With a double recipe it yield 12 regular muffins plus 12 mini muffins so all the family was happy!
Both freezes really well.
Enjoy. When I have more time, I'll post some more of them.

Thanks Brenda.
The Banana PB one sounds delicious.

Where can you get almond flour and malitol?

Thanks
Cindy

Since I live outside a big city I order most of my things from the LowCarb grocery. I think the website is lowcarbgrocery.com. If you buy for 100$ they ship for free. Beware the stuff is pricey though.
Cheers!

 I also struggle with grazing.  i stay at home while my boyfriend goes to work.  That means one full day of cleaning per week.  The other days I have LOTS of time on my hands.  I usually only study for a couple hours ... so that leaves TV time and playing on the computer.  What I have been trying to do is keep pistachios nearby.  I love them and they make me eat slowly since I suck the salt off before getting them out of the shell.  It make take me almost an hour to only eat a small handful!!  By the time I am done I am tired of eating and am full.  Also, I LOVE string cheese or Baby Bel cheeses.  They are tiny and perfect sized for a snack.

I also go for Boost drinks, however I only like the chocolate and vanila extra protein ones-  and my uniprix and Jean Coutu stores seem to not keep them well stocked :(  

Other than that I suggest pop corn.  I eat the low butter one-  and only a handful usually does it for me... I eat one piece at a time and very very slowly.  My goal is to be bored with eating LOL.  I usually eat because I am bored-  so if I can make that habit boring itself... I think I do it less.  

I get frustrated sometimes because it seems my stomach digests crappy foods easier than wholesome ones.  I would love to sit and eat a full veggie salad... but my tummy has rejected it 8 out of the 10 last times I tried.  

I also like to nibble on carrots-  it seems I can digest these well, if chewed enough.  They fill me up FAST.  I use a regular salad dressing with them- because I figure I dont eat much of it why waste calories on something I dont like the taste of!!  

Hope this helps!
-Sarah