High-Protein Snacks

 Here are eight convenient snacks to help solve your active-body, active-life diet dilemma.

High-Protein Snack #1: Hard-Boiled Eggs

Eggs contain the most bioavailable form of protein there is. That means your body absorbs and uses the protein from eggs better than it does protein from any other food, says Atlanta-based sports dietitian Marie Spano, R.D.

Each egg contains between 6 and 7 grams of protein, so a snack of two or three hard-boiled eggs is an easy way to meet your goals—and stay satisfied between meals.

To eliminate the need to peel on the go, Spano recommends preparing your hard-boiled eggs in batches: Boil, peel, and then store in an airtight container filled with water. Keeping the eggs covered in water will prevent them from drying out. They’ll be ready whenever you are.

High-Protein Snack #2: Ready-to-Eat Tuna

“If you’re a fish fan, adding tuna to a snack adds about 17 grams of protein, plus vitamin D and omega-3 fats,” Adler says. All three support overall health and weight loss efforts.

Consider purchasing tuna in pouch form. Many brands now sell no-drain, easy-to-open pouches with flavors like lemon dill or chipotle. Some even come with a tiny fork, making it easier than ever to enjoy on the go.

High-Protein Snack #3: Edamame

One cup of these little bright green pods delivers 15 grams of plant-based protein, making them ideal for anyone who follows a vegan or vegetarian diet. What’s more, edamame is a complete protein source, meaning it provides all nine essential amino acids your body needs.

Buy them fresh and steam, or use the precooked frozen variety and briefly microwave to defrost before chowing down.

High-Protein Snack #4: Jerky

Not all jerky is created equal. Fortunately, many health-conscious brands now offer minimally processed jerkies (think: beef, pork, and turkey) that are free of nitrates and added sugars, and low in sodium, Adler says.

She recommends opting for jerkies that contain less than 400 milligrams of sodium per serving — and remember to pay attention to the serving size.

Jerky provides between 10 and 12 grams of protein per ounce, Adler says. So it’s hard to beat in terms of convenience. Plus, this chewy snack stays fresh for months when packed properly.

High-Protein Snack #5: String Cheese and Turkey Sticks

The classic snack that kids love to pull and peel is also one of the best for adults. One string cheese packs about 7 grams of protein and 20 percent of your daily recommended intake of calcium. That’s important since calcium is one of the most common nutrients older adults aren’t getting enough of.

You can enjoy a plain string cheese on the go, or to hit your protein goals even quicker, Spano recommends wrapping it in two slices of deli turkey and setting the combo with toothpicks. You’ll add extra flavor along with 10 more grams of filling protein.

High-Protein Snack #6: Roasted Chickpeas

There’s so much more to chickpeas than hummus, and one of the tastiest ways to enjoy these protein-packed beans is also the simplest.

What to do: Toss 1 cup of chickpeas (12 grams of protein) with 1 tablespoon of olive oil, a pinch of salt, and cayenne pepper to taste. Roast for 20 to 30 minutes. You’ll have a crunchy snack you can take with you to pop a handful whenever you feel hunger coming on.

High-Protein Snack #7: Greek Yogurt

A single serving of this tangy goodness contains a whopping 23 grams of protein. But what truly sets it apart from other high-protein snacks are the probiotics, Spano says.

Also called “good bacteria,” probiotics help improve digestion and immune health. And according to emerging research, they may promote a healthy weight. To ensure your supermarket buy is rich in probiotics, look for a brand with “live and active cultures” on the label.

You can buy your yogurt in single-serve sizes to make snacking simple. Or buy it in larger quantities, and then divvy it up into your own single-serve airtight containers.

High-Protein Snack #8: Protein Powder

While getting your protein from whole food sources is ideal, an occasional dip into the protein powder canister is an incredibly convenient way to hit your daily protein goals. You can add one scoop to a smoothie, glass of milk, or even to a bottle of water.

“Adding protein powder to a delicious smoothie is a superb way to create a balanced snack when you’re on the go,” Adler says. “And it can deliver around 20 grams of protein per scoop.”

She recommends whey protein as a first choice. It contains an ideal array of amino acids, which is one reason why a 2015 Journal of Food Science review found it to be the most effective form of protein powder for promoting muscle growth and health.

Other solid options include casein (a milk-based protein that contains less lactose), and soy and pea protein for vegans.
Follow me on Twitter or X @ray0369 Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.
If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want to Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.

Ultra-Processed Foods and The Harm It Can Do To You

The article will discuss ultra-processed foods, how they may affect health,

 and how to make better food choices.

Ultra-processed foods are snacks, breakfast cereals, ready-made meals, 

and desserts, which are mostly made of chemically modified substances extracted 

from food, including sugar, salt, fat, artificial colors and flavors, and 

preservatives.1 These foods typically contain minimal whole foods and 

only low amounts of vitamins and minerals. Consuming too much 

ultra-processed food could have health consequences. This is mainly due

 to the extra, modified ingredients they contain. 

The purpose of ultra-processing is to create convenient, durable, and 

ready-to-consume foods. These foods are often made of low-cost ingredients, 

packaged attractively, and heavily marketed.

These foods are considered natural foods and include edible parts of plants 

and animals. They are either unprocessed or minimally processed in a way 

that preserves their natural state. Their processes include cleaning, grinding, 

refrigerating, pasteurizing, freezing, fermenting, and packaging.

Most of these foods can be prepared or cooked at home or in a restaurant 

setting. Such foods include fresh and frozen fruits and vegetables, grains, 

meat, milk, and herbs. 

Processed culinary ingredients include butter, oils, sugar, and salt. 

They are derived from nature through various processes, including refining, 

pressing, grinding, or drying. By processing these ingredients, they become 

more suitable for home and restaurant use and can be used in various dishes, 

including stews and soups, bread, drinks, and desserts. Culinary ingredients 

are not meant to be consumed alone and are typically used with group 1 foods. 

Category 3 includes canned vegetables, fish and meats, fruit in syrup, cheese, 

and freshly made bread that are made using ingredients from groups 1 and 2. 

These foods are processed using preservation or cooking techniques and have 

added salts, sugars, and fats.

Most foods in Group 3 consist of two or more ingredients and tend to be 

modified versions of foods from Group 1. They can be eaten on their own or 

combined with other foods. The purpose of processing them is to modify or

enhance their taste, texture, and durability.

Foods in group 4 undergo industrial processes. While containing minimal 

whole foods, they also contain additives, salt, sugar, and oils. They include 

energy sources and nutrients outside of culinary preparations, leaving very 

little intact of their group 1 states.

To Summarize,

Processed foods are Grouped by how or what they are made from. Group 1 

is the best of the processed foods category. Group 2 is not quite as nutritious 

and Group 3 is not quite as good as Group 2. Group 4 {known as ultra-processed}

is the worst of all and the only reason only reason it's called food is because 

you can eat it but there isn't any nutrition because the processing has destroyed

any nutrition that might have been in the whole grains or anything else.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on 

the internet reading dozens of posts, you can save time by picking up one of my

 e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is 

available at all the online bookstores selling for $3.99. Go to any of the websites 

below and search the title to find my e-book. This book gives you all you need to

lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or 

Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. 

Just type “getting to a Healthy Weight” in the search box at the top of the 

home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on 

the podcast app that you use. You’ll see a piece of my book cover.

The Secret To Losing Body Is "Don't Diet"

 Did you ever wonder how people in some European countries manage to stay thin? When I was in Europe I didn’t see any low-calorie food. Restaurants had no diet food or low-calorie meals. But very few people were what we call obese. I’ve personally been to more than 15 European countries and normal people are in better shape than American.

I read a non-diet book last year “The Secret of Eating” where the author explains that diets don’t work. This is a weight loss book about how this woman had gained 20 pounds while going to school in the States and then lost the weight when returning to France, her home country. She goes on to say that in France women don’t get fat. In the States when she was going to school the portions of food were too large and foods were too sweet. That's true in the U.S. all the remade food we buy has too much sugar and salt. We are addicted to sugar in North America. That is causing our health problems. Yes, the food choices we have in the stores and restaurants we frequent are causing our health problems cut short our life expectancy. Did you know that science has proof that millions of years ago humans lived as long as 150 years and some as long as 180 years.

When returning to Europe she returned to eating the way she grew up. In Europe, women eat sensibly. Good food of very high quality and eaten in small portions. Good food does not mean good tasting, it means food of good quality. You can eat anything you like but eat food of good quality, high in nutritional value. Small portions eaten slowly are better for you and are satisfying. In the States, people eat too fast, and we’re always in a hurry to get somewhere. Eat on the run, I see people eat while driving every day. Woman feed their children in the car while driving them somewhere. Drive-thru windows are so crowded they should have a gas pump halfway to the window. Sometimes I spend 20 minutes in line for coffee.

You know it wasn’t always this way. Families used to eat together. At school, all the kids eat together in the cafeteria. But at home, we eat individually when we’re hungry. Maybe that’s why families eat out more. At least you can get everyone at the table at the same time.

This plan is for anyone who has trouble sticking to a diet plan. “Don’t Get Fat” is a 3-month plan meant to reset your body for a lifetime of healthy weight through slow, gradual weight loss. She goes on to say that many people will love the plan because there are no fitness classes but instead plenty of daily activity and lots of walking.

To jump-start your diet you begin with two days of leek soup. It cleanses the system so you can start out on empty. Followed by meat or fish, vegetables, and a piece of fruit. Drink water with meals, and be careful of bottled drinks or any drinks with sugar or sweeteners, those are empty calories. In the beginning, keep a food journal. While you're losing weight you need to evaluate your diet and identify excess calories. You will be able to eat anything after you reach your goal. A big part of reaching that goal is to learn to eat smaller portions. You may want to start by eating 4 or 5 meals a day about 3 hours apart. At night I snack on yogurt, low-fat Greek yogurt is filling. You can eat yogurt 2 or 3 times a day, a great snack full of calcium and protein. Almonds are a good snack in the afternoon.

So the lesson here is if you change what you eat, how you eat, and be more active you’ll lose weight. I’ll give you a tip, don’t worry about losing weight, concentrate on losing fat. After you lose two pants sizes, you’ll be a believer.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Why Can't I Lose My Belly Fat ?

 Good Question!! I wrestled with this very thing for years. I didn't realize that the body has to burn calories to create energy for all body functions. The body has choices on what to burn and it always picks the easiest material in the body. Why you might ask. 

Part because the body wants to burn the most calories with the least amount of calories. In other words, the body doesn't want to burn more than necessary to give you the energy you need. The body's main job is to preserve life. So it uses precious calories to burn calories for your energy. Say it has to burn 100 calories because you are walking. It doesn't want to use 20 calories more to create the energy to burn 100 calories. So it picks the easiest way and the best material to burn.

In the case of the average American, the easiest material to burn is sugar. Almost everything we eat contains sugar. Your body will simply wait until you eat something and then take that sugar and burn those calories for energy. The problem is that this type of energy doesn't last very long. In a couple hours, you run out of energy and you become tied.

I had to train my body to burn stored fat. The fat you have in your fat cells. I had to stop eating and drinking sugar. That's not easy, almost everything we eat or drink contains sugar or some form of sugar. Most food or drinks today have food labels and the label tells you what's in the food or drink. But natural sugars are also in fruits and vegetables. You can't avoid all-natural sugars but you can avoid things with a high level of sugar such as apples.

By avoiding as much sugar as possible you will force the body to burn body fat. It will take about 2 weeks for your body to make the change. After that, you will be burning body fat to create energy. You will feel much better and have more energy and you will lose the cravings. 

Another tip, I eat two meals a day about 6 or 7 hours apart, and nothing else all day long. It's called intermittent eating. The 16 or so hours you aren't eating the body keeps burning fat.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

What Is Your Macro?

I know it seems like every day there are new terms for everything we do. Ever since weight loss has become a science, your doctor would tell you to lose some weight. You need to eat less and exercise more. Most of the time that would go in one ear and out the other. Only to give you temporary results. But now there is more science around losing weight and there are results to prove it. 

Believe this or not, those people who order their food online claim they buy less food, eat better, save money, and lose weight. It's kind of like the woman who sends her husband with a list to do the shopping. He buys everything on the list and comes home. Most men don't browse the alies. 

Losing body fat is not about eating less, it's about eating the right foods. Macro is one of those new words that pertain to your eating habits.

What’s a “macro”? In this case, it means getting all the nutrition you can in the least amount of calories. Maximize your meals. It's the whole idea behind losing weight. 

We always hear that we need to eat 3 well-rounded meals per day; breakfast, lunch & dinner. But what our bodies and metabolisms tell us, is that we need to be eating 5 – 6 small meals per day, essentially making each meal a “snack.” Also, be sure to be eating every 2 – 3 hours to keep your metabolism boosted throughout the day! Now I have my breakfast foods at breakfast time (within 45 minutes of waking up) and I have my dinner foods at dinner time (chicken, rice, vegetables), but I also eat less of them at one time and spread them out throughout the day. I’ve recently seen an article that states you should not eat more than 400 – 500 calories in one sitting. This makes sense if you’re eating 6 times per day!

My Calorie Intake (estimate) Breakdown

Breakfast: 194 calories + Green Tea

Snack: 202 calories

Lunch: 325 calories + Green Tea

Snack: 156 calories

Dinner: 358 calories + Green Tea

Dessert: 169 calories

Daily Calorie Intake = 1,404 calories

If you need help calculating what you should be eating, there are a lot of macro calculators out on the internet. The problem is they give different numbers. In fact, I got different numbers for TDEE, BMR, and Macros from almost every calculator. This makes it difficult to understand what exactly you are supposed to be doing. Unfortunately, I don’t have a good answer or solution to this problem right now, except to use a few different calculators and find values that make sense based on all the given values. Here are a few calculators I used to find my current macros.

The Healthy Eater

IIFYM

KatyHearnFit

BodyBuilding.com

FBG Girls

MuscleForLife

Keep in mind, that just because 2 calculators say the same thing, does not mean you should automatically use that count. It could simply mean they used the same formulas.

Now It’s important to stick as close as possible to your calorie goals to see the results that you want, but it’s also really important to eat when your body tells you it’s hungry (when it needs more nutrients). It’s also important to know when you are hungry and when you need water! If I’m between meals/snacks then I’ll drink half of my CamelBak water bottle and eat up to 5 almonds. That will usually tell me if I’m actually hungry. On the other hand, don’t stuff yourself sick. If you’re not hungry but you have more calories for the day than you are supposed to consume, it’s okay. If this happens repeatedly re-evaluate when you are eating throughout the day, maybe you are eating too little calories in the morning? It’s also smart to recalculate your macros every once in a while. Your intake needs to change as your body and goals change!

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.