A Simple System for including healthy snacks in your day. Snacks help fuel your day, lowering cravings, binges and afternoon slumps. Not too mention improving metabolism and improving health and weight losss results. Created by Hayley Beckett With the help of Cindy Hopcroft, Caron Bennier and Jessica Hall Compiled by Stephen Epis - http://stephenepis.com.au Designed by Daemien Lim from Fonge - http://fonge.com.au/

1. SNACKING
THE IMPORTANCE OF
ENERGY | METABOLISM | PRODUCTIVITY

2. Snacking between meals helps you
get your minimum requirement of
calories (fuel) to get you through the
day happily. In terms of calories, it’s
recommended you eat a minimum of
1500 cal/day (for women) and 1800
cal/day (for men).
Snacks provide that extra fuel source
to reach your required calorie intake
andmaintainyourenergyalldayhelp-
ing you avoid an afternoon slump.
Snacking will reduce food binges and
keep cravings under wraps.
You’ll feel ENERGY you’ve never felt
before.
ABSON FITNESS | THE IMPORTANCE OF SNACKING
WHY DO WE SNACK?

3. Supply your body with enough food to turn
on your metabolism, the weight will come off!
“You don’t need to eat less to lose weight.”
EAT MORE | TRAIN LESS | LOOK GREAT

4. CUTTING OUT SNACKS CAN
AFFECT WEIGHT LOSS
Snacking appears to be hard, time consuming and
some even think it’s a bad thing.
But it’s worth it!
Without sustainable fuel sources throughout the
day, you will crave quick fixes from empty calories
such as chips, chocolate, biscuits as well as coffee,
“energy” drinks and soft drinks.
By not snacking or choosing empty calories, the
body reacts as if it’s starving and conserves any
stored calories for later.
This means the rate at which you burn calories
slows down, your body stores every calorie you
consume as fat whether it’s good or bad calories,
especially around the tummy area.
ABSON FITNESS | THE IMPORTANCE OF SNACKING

5. 2That's how many times you
need to snack daily
- Morning and Afternoon
STARVATION SWITCH"Snacking is a way of life."
If the body goes without food for longer than 4 to
6 hours, its metabolic rate may slow down in a bi-
ological response to food deprivation (starvation
switch) and start to store fat rather than burn fat.

6. THERE ARE
3 FOOD GROUPS
WE NEED TO FOCUS ON EATING

7. FOOD GROUPS FOR SNACKS
PROTEIN (& FATS) SOFT CARBS HARD CARBS
Cell repair and our main fat source
to insulate organs for survival. The
body requires 40% daily.
Key food for weight loss and the
only food group that burns fat
Your bodies fuel supply - a sustain-
able energy source that lasts for
up to 3 hours
EAT MORE | TRAIN LESS | LOOK GREAT

8. PROTEINS & (FATS)
Seafood
Fish
Shellfish
Sardines
Tuna
Salmon
Dairy
Milk
Butter
Cheese
Yoghurt
Vegetable
Legumes
Hommus
Avocado
Chick peas
Baked beans
Soy milk & tofu
Peanuts
Almonds
Nuts
Lentils
Meats
Lamb
Pork
Chicken
Beef
Eggs
Ham
Turkey
Mince Meat

9. Apples
Oranges
Bananas
Watermelon
Rockmelon
Pomegrantes
Nectarine
Pineapple
Raspberry
Strawberry
Blueberry
Apricot
Dates
Soft Carbs List
Grapefruit
Cranberry
Grapes
Pear
Plum
Peach
Cherry
Avocado
Coconut
Fig
Mandarin
Lemon
Lime
Kiwi Fruit
Passionfruit
Mango
Nectarine
Papaya
Mushrooms
Beetroot
Rhubarb
Potato
Peas
Sweet Corn
Broccoli
Green Beans
Lettuce
Tomato
Capsicum
Celery
Radish
Cucumber
Cabbage
Sweet Potato
Snow Peas
Olive
Pumpkin
Spinach

10. HARD CARBS
Grains
Oats
Rice
Wheat
Wraps
Rice Cakes
English Muffins
ABSON FITNESS | THE IMPORTANCE OF SNACKING
Spelt
Rye
Quinoa
Bread
Pasta
Cous Cous
Crackers
Muesli

11. “YOUR BODY IS LIKE A CAR... PUT THE
RIGHT FUEL IN IT AND IT WILL FIRE UP”
EAT MORE | TRAIN LESS | LOOK GREAT

12. When starting out, start with something small & simple.
E.g. 1:1 ratio
6 to 8 almonds (protein)
1x apple (soft carb)
Abson Snacking Ratios
ABSON FITNESS | THE IMPORTANCE OF SNACKING

13. Here’s some more simple 1:1 ratio ideas
Keep it as simple as you can.
EAT MORE | TRAIN LESS | LOOK GREAT
Remember
1 x Protein and 1 x Soft Carb

14. TIME TO ADD THE HARD CARB
As your body starts to burn more, you can add a hard carb for extra fuel.
e.g. 2:1 ratio
1 x peanut butter (protein)
1 x apple (soft carb)
2 to 4 rice cakes (hard carb)
ABSON FITNESS | THE IMPORTANCE OF SNACKING

15. Keep it as simple as you can.
EAT MORE | TRAIN LESS | LOOK GREAT
Here’s some more simple 2:1 ratio ideas
Remember
2 x Carbs (Hard and Soft) and 1 x Protein

16. Food is an energy supply to the body
ABSON FITNESS | THE IMPORTANCE OF SNACKING
Supply the body with the correct energy, the weight will come off!

17. When is the best time to Snack?
Mid Morning Mid Afternoon After Dinner
Your body will talk to you every 3-4 hours
EAT MORE | TRAIN LESS | LOOK GREAT

18. Time for a Snack Check - In
List the foods you like to eat
Proteins Hard Carbs Softcarbs
ABSON FITNESS | THE IMPORTANCE OF SNACKING

19. Snacks for the week
Put together 4 snacks
1:1 Snacks (Protein + Soft Carb)
1.
2.
2:1 Snacks (Protein + Hard Carb + Soft Carb)
1.
2.
EAT MORE | TRAIN LESS | LOOK GREAT

20. Like any great journey,
preparation is the key.
• Aim for a weekly food plan
• Create a shopping list
• Only shop for the food you
need (staying to the outside
aisles as much as possible)
• Food prep for the week where
possible
ABSON FITNESS | THE IMPORTANCE OF SNACKING

21. More 1 : 1 Snack Ideas
6-8 Almonds with apple
Yoghurt (Plain Yoghurt best) with strawberries
Carrot sticks with Hommus
Celery sticks with Nut Butter
Apple with Peanut butter
Cheese with Cherry tomatoes
Shaved Chicken breast with any vegetable sticks
Cream cheese with Carrot, Cucumber and Celery sticks
Boiled egg with Raw Vegetable sticks
Zucchini (or any vegetable) Frittata
Tin of 4 bean mix or Baked beans with cherry tomatoes
Tin of tuna with Spinach
Smoothie with milk OR yoghurt and Fruit (1 piece of fruit)
EAT MORE | TRAIN LESS | LOOK GREAT

22. More 2 : 1 Snack Ideas
Avocado with spinach and tomatoes on rice crackers
Hommus with spinach and tomatoes on rice cakes
Tuna with lettuce and tomatoes on rice crackers
Peanut butter and Banana on Toast
Boiled egg, spinach on crackers
Yoghurt with Oats or Muesli and mixed berries
6-8 Almonds, piece of fruit and small bag of plain popcorn
Homemade muesli bars with a piece of fruit e.g orange
Cheese and tomato on rice crackers
Smoothie with milk OR yoghurt, 1 piece of fruit and Oats.
Lean deli meat (e.g Chicken or Turkey) with lettuce, cucumber and tomato on rice crackers
ABSON FITNESS | THE IMPORTANCE OF SNACKING

23. absonfitness.com.au
THANK YOU!
Eat for Fuel, Train for Shape
We hope you’ve enjoyed our work on the “Importance of Snacking”. We’ve learnt
that when you add a smart, yet simple snacking routine to your day-to-day life the
time spent getting organised will pay you back in so many ways.
As a little bonus for taking the time to Snack with us, we’ve added a few of our
favourite snack recipes which you can store, refrigerate or freeze to use throughout
the week.
EAT MORE | TRAIN LESS | LOOK GREAT

24. Raspberry Bliss Balls
Ingredients
1 cup frozen raspberries
10 medjool dates, seeds removed
½ cup cashews or almonds
1 cup desiccated coconut & a little extra to roll balls in
1 teaspoon vanilla extract
Method
1. Place all ingredients into a food processor and pulse at high speed until the mix-
ture is broken down, well combined and sticky.
2. Use your hands to shape the mixture into balls.
3. Roll the balls in the desiccated coconut and place in the fridge or freezer to set.
4. Keep them in an airtight container to store in the freezer or fridge
ABSON FITNESS | THE IMPORTANCE OF SNACKING

25. EAT MORE | TRAIN LESS | LOOK GREAT
Hommus dip
Ingredients
1 clove garlic chopped, small
400g can chickpeas, drained
1 and ½ tbsp tahini
Juice of 1 lemon (approx 30g)
20g olive oil
½ tsp sea salt
Method
1. Place all in a food processor and blend until you get a nice smooth consistency.
Add a little bit more oil to make it smoother if required.
2. Store in fridge until ready to use.
Green Hommus
Use above recipe & add a handful of spinach leaves & 2 cherry tomatoes
Beetroot Hommus
Use above hommus recipe & add 2 peeled/roasted Beetroots.

26. Peanut Brownie Bliss Balls
Ingredients
1 tbsp Cacao powder
12 pitted dates
2 tbsp peanut butter
1 tbsp honey (you can also use agave syrup or rice malt syrup, but if you are using
fresh dates you’ll probably find that you won’t need a sweetener)
¾ cup raw almonds (I use dry roasted almonds)
Method
1. Place the dates, cacao powder and peanut butter into a food processor and blend
until the mixture resembles a paste.
2. Add the almonds and pulse until desired chunkiness is achieved. (The mixture
should be a little sticky and roll easily into balls.)
Note: Don’t leave it too long or it will turn into a liquid mess. If your mixture is too
dry, add a little sweetener and pulse through to mix.
3. Roll into balls and then roll in desiccated coconut
(I like to use a teaspoon, you can make them bigger if you wish)
ABSON FITNESS | THE IMPORTANCE OF SNACKING

27. Muesli Bar
Ingredients
1 cup of oats
1/2 cup of nut or/and seed mix
2 tablespoon of chai seeds
1/4 cup shredded coconut
1 teaspoon of vanilla
3-4 tablespoon of honey
1/4 coconut oil
1/4 boiling water
Method
1. Mix all dry ingredients in bowl
2. Melt honey and coconut oil in saucepan on low heat and add to dry mix with
boiling water
3. Bake for about 25-30mins.
4. take out to cool before storage or eating.
5.Store in airtight containers
EAT MORE | TRAIN LESS | LOOK GREAT

28. EAT MORE, TRAIN LESS, LOOK GREAT
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