Snack Smarter
Let’s start by getting one thing straight: the term “snack” refers to a smaller amount of food eaten between larger meals. It is NOT synonymous with highly processed, pre-packaged foods. (This guilty association has been created through marketing on behalf of food manufacturers.) It SHOULD refer to healthy, wholesome foods, such as fruits and vegetables. Snacking on such foods has been shown to have a positive impact on weight, much in contrast to the effect on weight had by processed food snacks (which have been linked to increased obesity).
One arbitrary criteria of a “snack” that lends itself to processed foods is the idea that snacks must be pre-packaged in individual servings. If you are of this mindset, try combating this idea by pre-portioning foods such as almonds, whole wheat crackers, or berries into individual containers. This might help you view such foods as an acceptable “snack”.
Foods consumed for snack should not vary greatly from foods consumed with meals: whole fruits, vegetables, whole grains, lean protein and healthy fats. As with meals, snacks should also consist of a mix of foods. Ideally, more than one food group should be represented. The main exception to this idea is for snacks consumed within 30-60 of exercise.
When deciding what to eat for snack, there are several factors to consider: amount, proportion, specific nutrients to include, etc. Such factors depend on a different set of factors, especially with consideration given to participation in physical activity: timing and intensity of activity, body composition goals, individual tolerance to foods surrounding activity, etc. If you need help deciding what types/amounts/combination of snacks is best suited for you, contact me today to schedule a consultation for an Individual Meal Plan!
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* MUST PURCHASE A SUBSCRIPTION. START-UP DOCUMENTS NOT SOLD SEPARATELY *
What the service entails...
PART ONE
MATH: Calculation of daily caloric and macronutrient (carbs/protein/fat) needs to help guide food and beverage choices made daily and empower each client to reach their health/fitness-related goals.
MEALS: Instruction on WHEN to eat. Nutrient timing is an important element of healthy eating. To optimize nutrient utilization, we will discuss your daily routine in order to develop a specific meal schedule most effective for you. This is especially important for those of you who workout on a regular basis, as proper nutrient timing is crucial for supporting adequate muscle protein synthesis.
MUNCH: Instruction on WHAT to eat. Of course, this is the most vital component of any meal plan. Your Individual Meal Plan will include options for which foods to consume at each of your recommended "meal" times, affording you the freedom to vary your selections on a daily basis. For those of you who like more exact direction, do not fear- each client is also provided with a “Sample Menu” that lays out how a day of eating might look when adhering to your personal Meal Plan Outline. To help guide purchasing of various pre-packaged products, a list of recommended grocery store items will be provided. Finally, you will be granted access to the MBM Meal Manual that includes healthy recipes, “Sample Menus” for how these recipes may fit into the structure of 5 small “meals” per day, a list of “Smart Swaps” (lighter alternatives for traditionally less-healthy items), and a list of “Restaurant Recommendations” (Madz-approved dishes from a number of common dining establishments).
PART TWO
MADZ: Dietary counseling, accountability and encouragement provided by yours truly. This component includes one 15-minute phone call every other week to discuss progress towards defined dietary goals. I ask that you complete a 3-day food log each week, which I review prior to our calls. Discussion will primarily be focused on reviewing the submitted food log, personalizing dietary recommendations and talking through the “why” behind certain dietary choices (so that you become equipped to make informed dietary decisions on your own). These weekly calls are great for offering a strong sense of accountability!
What the service costs
* UPON RECEIPT OF ORDER, MADZ WILL CONTACT YOU REGARDING YOUR SUBSCRIPTION INVOICE *
PART ONE: Initial meal plan documents: Individual Meal Plan Outline, Sample Menu, Meal Plan Guidelines PDF doc + access to MBM Meal Manual via Google Drive. The cost of these documents is a one-time fee of $100.
PART TWO: This “dietary counseling” piece is offered in the following ways:
6-month “subscription”: $85/month
3-month “subscription”: $95/month
1-month “subscription”: $110/month
ADD-ONS
$20/ month - Weekly Calls (4 calls per month versus 2 calls per month)
$25/ month - Daily dietary tracking
COUPLES DISCOUNT: I am a huge proponent of couples committing to improving their health, together! To support this notion, I offer a 25% discount on part one of the Individual Meal Plan service (each person still receives their own personalized Meal Plan Outline and Sample Menu).
