Live Well Medical Center Health Tips
Live Well Medical Center Health Tips

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Snacking and Weight Loss

Weight loss is always a topic of discussion for health care. One of the biggest road blocks to weight loss in my house is snacking. That's why I found this article from the Ohio State University so interesting.

The article summarizes a study published in the International Journal of Obesity, and highlights: "Researchers have identified two seemingly unrelated but strong predictors of obesity: having low self-esteem related to one’s weight and keeping food visibly available around the house, outside the kitchen." [Reference 1]

This resonated with me - if snacks are readily available and visible, chances are they will be eaten. I can't seem to eliminate snacking, so instead I try to have healthier alternatives available. This is a good article on that provides some snacking tips: Best and Worst Snacks in Your Supermarket.

The article lists 7 unhealthy snacks, and 8 healthier alternatives. I've summarized them below. [Reference 2]

7 Not So Healthy Snacks:

1. Chocolate-Coated Doughnuts, Mini Doughnuts, and Snack Cakes
2. Snack Pies
3. Mega-Butter or "Movie Theatre" Microwave Popcorn
4. Regular Chips and Cheetos
5. Packaged Frozen Snacks
6. Chicken Nuggets
7. Cheese and Club Crackers

8 Healthy Snacks to Try Instead

1. Toasted 100% Whole Wheat English Muffin With Peanut Butter
2. Nut Mixes
3. Light Microwave Popcorn
4. Quick Microwave Nachos (Baked chips with beans and cheese)
5. Quesadillas
6. Lower-Sugar Snack Bars
7. Frozen Vegetables
8. Yogurt and Fruit Smoothie or Parfait

You could add things like crackers and cheese or celery and peanut butter to the above healthy list.

Reference 1: Emily Caldwell. (2015). ​Keeping food visible throughout the house is linked to obesity.

Reference 2: Elaine Magee, MPH, RD. (2011). Best and Worst Snacks in Your Supermarket.


Tropical Fruit Smoothie

I use this smoothie recipe as a delicious and easy way to give my family 6 fruits.


1 banana (peeled)
1 apple (cored)
1 large orange (peeled)
1 cup strawberries (around 5)
2/3 cup frozen blueberries
2/3 cup frozen mango or pineapple chunks
1/2 cup vanilla yogurt
1 1/2 cup milk
1 1/2 cup water
1 cup ice cubes

Combine and blend all ingredients in a blender (Vitamix works great).

Makes 6 X 8oz servings.  110 calories and 3 grams fibre per 8oz serving.


(Recipe by Dr. Sharon Dodd)


Weight Loss Tips

The most effective way to lose weight has been proven to be with a low carb diet.

“NO CARB” diets are very difficult to maintain for long periods.  Instead aim for a diet with a maximum of 35 grams of carbohydrates per day.


Here are some foods you need to avoid:

  • Bread
  • Pasta
  • Roti/Naan
  • Pizza (unless very thin crust)
  • Rice
  • Potatoes
  • Cakes, cookies, deserts
  • Tropical fruits – mangoes, pineapples, melons, grapes

Try these low carb alternatives:

  • Veggies, salad (limit carrots)
  • Nuts, Peanut butter
  • Eggs
  • Cheese
  • Yogurt – plain or artificially sweetened
  • Meats 


There are several free apps that can help you track carb intake. My favourite is “MyFitnessPal”.
Come back to this site next week for more information on the foods listed and other weight loss tips.