Health Coach- Snacks For Adults

The second visit to my health coach came three weeks after my first. We discussed at length, snacks for adults. This proved to be good timing on our part. Enough time to become familiar with the plan and enough time to show some results.

Just to recap. The goals and nutrition plan I set down with my health coach are very simple. I’m already in pretty good health, but still want to loose a few extra pounds for a up coming backpacking trip.

Nutrition Plan

• Very simply. Watch my carbohydrates! 45g per meal!
• Eat plenty of whole fruits and vegetables and eat only lean meat at meals.
• Stay away from processed foods, fast food and sugar. Pretty simple huh?

Goals

• Add 30 minutes of walking to my exercise plan per week.
• Cut back on sweets (cacao) to three nights per week.
• 100 ounces of water per day.

Results

I stuck to my nutrition plan pretty well and I’m happy with the progress. I added more walking for those three weeks than I had set. Virginia and I really started enjoying our walks down by the river, so we made it a daily habit in the late afternoon. I cut back even more on cacao, but as I write I’m probably at three nights per week. One square of cacao is 4 grams of carbs. Not bad and it fixes my craving for chocolate. My water consumption is very good. I get plenty of water and I usually carry water with me wherever I go.

We decided to extend these goals (above) and make a few more. I use a program called Rally that comes from my healthcare provider. I’ve incorporated it into my plan.

New Goals

1. Laugh every day.
2. Meet with friends once a week.
3. Be grateful.
4. Eat fish three times a week.
5. Avoid processed food and fast food.
6. Cook at home more.

Snacks For Adults

At this consultation we also discussed snacks for adults. What makes a healthy snack? First, pay attention to the nutrition label. Whole fruits and vegetables are always good, but if it store bought, read the label.

Other things to consider: The size, low in added fat and sugar, high in fiber and water. Aim for fruits and vegetables, whole-grain snacks and low-fat dairy.

Healthy Snacks

Some examples:

• Apples, 1 medium
• Bananas, 1 medimum
• Raisins, 1/4 cup
• Dried fruit
• Carrots, 1 cup
• Snap peas, 1.5 cup
• Nuts, 1 oz.
• Pretzels, 1 oz.
• String cheese, 1.5 oz.
• Low-fat yogurt, 8 oz.
• Air popped popcorn, 3 cups
• Cherry tomatoes, 1/2 cup
• Hummus, 1/2 cup
• Pumpkin seeds in shell, 1/2 cup

Oh, did I lose any weight? You bet I did, a little over 7 lbs.!

I have one more visit with my health coach and that will be later in Sept. In the meantime I’m headed for a nice week of backpacking and camping in the Black Hills of South Dakota.

Thanks for reading, best wishes and please post below. I’d love to hear from you.

Resources:

Sanford Health – Health Coaching Behavior

RALLY – Healthcare Uncomplicated