Wellness Wednesdays: Edition #21

Welcome to Your 21st Wellness Wednesday Newsletter!

Today, we're diving into why most Americans are snacking wrong and how to fix it.

#1. The Snacking Crisis 🚨

Did you know? The average American snacks 2.7 times per day, but these snacks are:• High in empty calories
• Low in nutrients
• Processed with harmful additives

The Impact:
• Weight gain
• Blood sugar spikes
• Decreased energy
• Poor concentration

#2. The Perfect Snack Formula 📊

Follow this simple equation:
Protein + Fiber + Healthy Fat = Perfect Snack

Why it works:
• Protein keeps you full
• Fiber stabilizes blood sugar
• Healthy fats support brain function

Smart Snack Examples:
• Apple slices + almond butter 🍎
• Greek yogurt + berries 🫐
• Hard-boiled egg + whole grain crackers 🥚

#3. Timing Matters ⏰

Common Mistakes:
• Snacking too close to meals
• Eating while distracted
• Portion size confusion

The Right Way:
• Space snacks 2-3 hours between meals
• Practice mindful eating
• Use portion control (about 150-250 calories per snack)

Pro Tip: Use your hand as a portion guide:
• Protein: Palm size
• Nuts/Seeds: One handful
• Fruits: Fist size

#4. Smart Swaps 🔄

Instead of This → Try This
Chips → Air-popped popcorn
Candy → Dark chocolate-covered almonds
Soda → Sparkling water with fruit
Cookie → Energy ball (dates + nuts)

Did you know? 🤔
Replacing just one processed snack per day with a whole food option can save you over 50,000 empty calories per year!

Action Steps:

1. Clean out your pantry

2. Stock up on whole foods

3. Prep snacks in advance

4. Keep healthy options visible

5. Track your progress

Remember: Progress over perfection! Start with one small change and build from there.

Click this link to find out about 29 ideal weight-loss snacks!

Stay healthy,
WH HealthTips