Tiffiny Hall - Snack Power

Thats right, Im always snacky. Ive been through phases where I flat-out denied myself snacks and guess what? I was so miserable. I love eating; I know this and Im not going to deprive myself. So, instead of banning snacks, I decided to snack right , and now Im going to share the secrets that helped me hit my goals, stay lean and feel awesome. This book shares the most delicious snacks youll ever create, taste, share and enjoy. There is something here for all fitness goals and all occasions.

You could say this is the snack bible. If you enjoy food, love eating and dont want to kill your social life by depriving yourself, then this delicious book is for you. Lets be real, were never going to stop snacking so we may as well learn how to do it properly and how to make them healthy. No matter the reason behind your snackingwhether its to have more energy, build more lean muscle, lose weight, or just because you need a snack pronto, theres always a smart way to satisfy that need. WHAT CONSTITUTES A SNACK? Traditionally, a snack counts for under 250 calories, but my health and fitness online program, TIFFXO.com, has never been about restrictive calorie countingmy approach is more about creating a lifestyle that includes healthy snacks. Sometimes you might feel like having a treat snack, other times you might only have time for a liquid snack (like a smoothie or juice).

Maybe youre focused on a goal like toning up or losing weight so you opt for high-protein snacks, or perhaps for you its all about those occasions when you become a snack queenthe one wowing family and friends with something delicious at a baby shower, house-warming or birthday. Ive always kept an eye on calories, of courseto meet a weight-loss goal you have to be conscious of portion sizesbut I prefer to look at the overall nutritional value of the foods I consume over the number of calories. WHY WRITE A SNACK BOOK? I launched TIFFXO.com in 2016, and my community is an inspirational, passionate bunch who share every meal, moment and milestone of their fitness journeys. Without fail, theres one topic that always comes up: snacks! Month after month, my TIFFXO members beg me for more snack recipes, swaps, tips and hacks. So, after four years, Im finally sharing it all (including my snackology); everything that keeps me lean, fit, energetic, less stressed and, most importantly, satisfied. THE PROBLEM WITH FAD DIETS At the moment, the pro-fasting movement and keto diet are extremely popular, and theres no doubt theyre capable of getting results (for now).

But do you want results now or do you want to keep getting results in the future? Often, these diets are not sustainable, they dont teach mindful eating and theyre not social or kid-friendly. Despite ketogenic diets causing initial weight loss due to changes in glycogen and water content (which I know can be motivating), theyre too restrictive and can be hard to sustain in the long term. And, like the keto diet, fasting may work short term, but its not optimal for athletes or those wishing to add muscle because of the long stretches of time without food and nutrients. In my mind, fasting is simply not a long-term lifestyle fix. In fact, for some people, the fasting window can increase appetite.

From the homemade slices and protein balls Mum made us as kids (well before they were a thing in it cafes) to the snack boxes Id create for myself when I was working long hours or for my husband, who does shift work, snacks have always saved the day. They kept my brain sharp at university and helped keep me going when training, when building my business and when writing booksincluding this one. Snacks have also taught me to be mindful with food: they help me hang in a few more hours until the main meal; they function as a reset when I need to refocus on my goals; they are concentration companions that carry me through big days at work; they are rejuvenation aids when Im feeling flat, and energy boosters when Im exhausted. Thanks, Tiff. But I just wanted some recipes. Theyre coming, promise! Training, being physically fit and performing at my optimum level is important for what I do.

Not only is my job physically demanding, but my little boy, Arnold (Arnie), also happens to be a tornado of energy, which requires me to have oodles of high-voltage zing. But the main reason I snack is to feel satisfied. I hate feeling empty, hungry, hangry and fungry (as in really f-ing hungry)! Its pretty simple: if you dont eat, you get hungry. When you get hungry, you risk succumbing to emotional eating. Suddenly, food choices become about what you feel like rather than what you need. Who doesnt feel like chocolate at three oclock in the afternoon? But a chocolate snack is going to zap your energy not replenish itthat sugar will stimulate your appetite and youll want more of it.

Everything we put into our bodies creates a reaction; its nature. Holy moly, guacamole, I cant wait to give your afternoon snack a makeover. Skipping meals also creates what I call a starving then stuffing cycle. You feel that deprivation chemically in your brain, and when you allow yourself to eat again, it can be hard not to binge because those hormones mean business! THE MAGIC OF (HEALTHY) SNACKING I discovered the real power of snacks when I was pregnant and breastfeeding. I needed constant energythe right energyand although I was eating healthily for breakfast, lunch and dinner, healthy snacking helped me to stay on track and have enough beautiful energy to nurture Arnie. Psychologically, snacks help us to feel satiated, and therefore prevent us from emotionally eating when we are not hungry or feeling deprived, and completely bereft of yumminess.

In fact, healthy snacking has many benefitsfor the body, mind and the spirit. Body benefits Healthy snacking will improve your overall health, increase your energy levels and help you to lose weight and tone up. Eating nutritionally packed snacks also stabilises blood sugar levels, improves cholesterol levels and lowers your risks for certain diseases. Mind magic Healthy snacks can improve concentration, increase memory and enhance mental alertness and awareness. This makes it easier for us to learn in school, get sh*t done in the office, and be present and happy when were out with friends and family. If you have kids, think of their attitude towards food.