Food Preparation Clinics: Healthy Snack Recipes

Source:  Food Preparation Clinics: Healthy Snacks By Brien Shamp & Chis Shamp

Do you ever have a drop in energy and need a pick up?
Do you have blood sugar, blood pressure or weight issues?
Do you only eat 1-2 meals per day?
Do you need more ideas for healthy snacks?

You will learn the following:
• How to make simple healthy snacks and deserts for you & your family any time you are in need of a meal.
• Snack recipes for cleansing or detoxing, as well as for losing or gaining weight.
• How to create healthy snacks without sugar or gluten.
• How to prepare and combine foods to optimize energy and nutrients.
• How to make your own hummus, salsas, guacamole, kale-quinoa salad, raw flourless deserts such as chocolate-coconut haystacks and fudge brownies, and more.
• Practical tips to improve your nutrition and your health.

See Nutrition Seminar Schedule for Upcoming Clinics.

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Three Keys to Success:
1. Eat every 2-3 hours-Based upon scientific evidence! Never Go Hungry or Full
2. Plan & prepare-See Approved Food List
3. Balance all meals with protein & fat

I. Research:
• Cortisol levels normalize well for those who tend to eat more frequently (Dr. Bill Timmons-Bio Health Diagnostics).

• If people ate one sixth of their food six times a day rather than one third of their food three times, there would be weight loss, reduction in serum cholesterol and an improvement in the glucose tolerance pattern ( Fabry, P., Fodor, J., Hejl, Z. Braun, T., et al. “The Frequency of Meals: Its Relation to Hypercholesterolemia and Decreased Glucose Tolerance.” Lancet, 1964; 2: 614-615.

• Seven men ate 2500 calories a day. For one, two-week period, they got their food in three ordinary size meals. For the next two weeks, they received the same amount of calories in 17 daily snacks eaten once an hour. The nibbling diet lowered their cholesterol by 9% and their levels of hazardous low-density lipoproteins cholesterol, or LDL, by 14%, also observed was a decline in insulin by approximately 28%, and the urinary cortisol levels by 17%. These patients did not receive a low cholesterol diet and yet their lipid profile improved (Jenkins, D. J. A.,Wolever, T.MS., Vuksan, V., et al. “Nibbling Versus Gorging: Metabolic Advantages of Increased Meal Frequency.” New England Journal Of Medicine, 1989: 321: 929-934).

• When subjects followed normal self-selected diets, but ate snacks all day rather than three meals, there was a favorable effect on lowering plasma cholesterol and raising the HDL/LDL cholesterol ratio (McGrath, S.A. and Gibney, M.J. “The Effects of Altered Frequency of Eating on Plasma Lipids in Free-living Healthy Males on Normal Self-selected Diets,” European Journal Of Clinical Nutrition, June 1994 (6): 402-7)

• Grazing was associated with a reduced risk of developing symptomatic peripheral atherosclerosis for smokers. Powell, J.T., Franks, P.T., and Poulter, N.R. “Does Nibbling or Grazing Protect the Peripheral Arteries from Atherosclerosis?” Journal Of Cardiovascular Risk, Feb. 6, 1999 (1):19-22.

• One group of healthy, overweight men had a large breakfast and nothing to eat for 5 hours. Another group ate the same amount of same food but divided in 5 hourly meals. At lunch of “an all you can eat” meal the men who had 5 hourly meals ate less that the men who just had one large breakfast and the nibblers had much more favorable insulin and blood glucose profiles. Frequent meals reduced appetite by 27% (International Journal Of Obesity & Related Metabolic Disorders, 1999, 23 (11): 1151-9).

• Competitive boxers who tried to lose weight by reducing their calorie intake (two square meals) found that it was mostly lean body mass loss compared with those who had 6 meals a day.6 It certainly seems wise to eat more small meals if you want to lose weight. Scandinavian Journal Of Medicine & Science In Sports 1998 6 (5):265-72).

• Analysis of 6,890 men and women aged 45-75 years in Norfolk, England, Those who ate only once or twice a day reported eating less total energy, fat, protein, and carbohydrate. They also had higher total serum cholesterol levels. Those who ate more often were thinner, more physically active, smoked less, and drank less alcohol. Eating once or twice daily is characteristic of those with an unhealthy lifestyle (S.M.O., Bingham, S., Welch, A., Luben, R, etc al. “Frequency of Eating and Concentrations of Serum Cholesterol in the Norfolk Population of the European Prospective Investigation into Cancer: Cross Sectional Study. British Medical Journal December 1, 2001; 323:1286).

• You Are When You Eat-Paul Chek

II. APPROVED FOODS: 21 Day Weight Management & Purification Program-Plan & Prepare
o Animal Proteins:
 Choose ocean fish like wild (not farmed raised) salmon,deep sea cold water cod, sea bass, etc.
 Be careful of source. Rec. source:Vital Choice (lowest tested for mercury)
 Organic turkey, chicken, beef, buffalo, lamb, ostrich, eggs, etc.
 Consume whole eggs every 4 days or not at all.
 Preferred sources: organic, free range, antibiotic & hormone-free
 Baking, roasting, grilling or frying is fine. Do not deep fry or overcook. Eat as rare as possible to avoid breakdown of nutrients.
 Recommended serving size: deck of cards.  (About 3-4 oz)

o Twice as Many Vegetables as Fruit. Very important!
 50% or more should be raw.
 If not raw, it should§ be lightly steamed or stir fry over low heat.
 Consume dark green veggies§ (i.e. brussel sprouts, kale, swiss chard, spinach, mustard greens, asparagus and broccoli).
 Consume garlic, onions, cabbage, cauliflower and§ beets.
 Cilantro accelerates heavy metal and neurotoxin excretion. Recommendation: ¼ cup of tightly packed cilantro stems/day
 Certified Organic produce is recommended because of its higher nutrient content & decreased chemicals (pesticides, fungicides, insecticides, herbicides).
 Avoid high glycemic fruits & veggies (which create a fast rise in blood sugar). Ex: corn, carrots, watermelon and potatoes.
 Sweet potatoes are beneficial and recommended, however, limit to one per day. Remove for better blood sugar balance & fat loss.
 Lentils can help to balance§ blood sugar and are a protein source.
 People who have arthritis may benefit§ from avoiding nightshades: tomatoes, potatoes, bell peppers, eggplant, etc.
 People who have Fibromyalgia may benefit from avoiding citrus.

Approved Foods & Categories:
 Category 1 – Vegetables
Average serving size = ½ cup
Servings: Unlimited (Low Glycemic Vegetables)
 (1 serving = approximately 10-25 calories) *fist size
*Good detox veggies
Fresh juices made from these vegetables are also allowed
Artichokes
Asparagus
Bamboo Shoots
Bean Sprouts
Bell or other Peppers
Brussels sprouts
Broccoli and Broccoflower
*Cabbage (all types)
Cauliflower
Celery
Chives, *Onion, Leeks, *Garlic
Cucumber/Dill Pickles
*Cilantro
Eggplant
Green Beans
Greens*:
 Bok Choy, Escarole, Swiss chard, Kale, Collard Greens, Spinach,
 Dandelion, Mustard, Beet Greens
Lettuce/Mixed Greens:
 Romaine, Red and Green Leaf, Endive, Spinach, Arugula, Radicchio,
Watercress, Chicory
Mushrooms
Okra
Radishes
Salsa (sugar-free)
Sea Vegetables (kelp, etc.)
Snow Peas
Squash
Sprouts
Tomatoes and Tomato Juice
Water Chestnuts 5 Whole
Zucchini: yellow, summer or spaghetti

Category 2 – Vegetables
Average serving size = ½ cup or as indicated
Servings: 1-2 per day (High Glycemic Vegetables) *Limit on cleanse
(1 serving = approximately 45 calories) *fist size
Beets
Winter Squash (such as acorn or butternut squash)
Carrots
 ½ cup cooked
 2 medium raw
 12 baby carrots
Sweet Potatoes or Yams
 ½ medium baked

Fruit
Serving size as indicated
Servings: 2-3 per day *Low Glycemic Index Fruits
(1 serving = 80 calories)
Fresh Fruit or Frozen Only! Avoid Dried Fruit
Apple – 1 medium
Apricots – 3 medium
Avocado – ¼ (good source of fat)
Berries:
 Blackberries & Blueberries – 1 cup
 Raspberries & Strawberries – 1 cup
Cantaloupe – 1/2 medium
Cherries – 15
Fresh Figs – 2
Grapefruit – 1 whole
Grapes – 15
Honeydew Melon – ¼ small
Nectarines – 2 small
Olives – 8-10 medium (good source of fat)
Orange – 1 large
Peaches – 2 small
Pear – 1 medium
Plums – 2 small
Tangerines – 2 small
Coconut cream-1 tbs (good source of fat)
 

Dairy
***NO DAIRY DURING THE 21 DAY PROGRAM***
Post Cleanse-Reintroduce as desired (Avoid Pasteurized Dairy):
Average serving size = 6oz or as indicated
Servings: 1-3 per day
(1 serving = 80 calories)
Cheese – raw
Milk – raw, whole
Butter – raw
Yogurt & Kefir-made from raw milk
 
Grains:
• 1-2 servings of organic brown/wild rice, millet, amaranth or quinoa.
• Always combine with protein & fat for blood sugar balance.
• Remove for better blood sugar balance & fat loss.

 Fats are important and a healthy part of this program:
• Fish oils, flax oil, olive oil, coconut oil & cream, butter, avocado and palm oil.
• No vegetable, corn oil, hydrogenated, crisco, or peanut oil!
• Salad dressing isn’t permissible, except for olive/flax oil & apple cider vinegar

 Oils
Average serving size = 1 tsp or as indicated
Servings: 4-7 teaspoons per day (approximately 40 calories)
Oils should be cold-pressed.
Flaxseed oil (keep refrigerated, do not heat)
Extra virgin olive oil
Coconut Oil (preferable for cooking)

Nuts and Seeds
***NO NUTS & SEEDS DURING THE 21 DAY PROGRAM***
Post Cleanse-Reintroduce as desired:
Serving Size as Indicated
Servings: 1-2 per day
(1 serving = 100 calories)
Sprout (soak for 8 hours) nuts before eating to aid in digestion.
Almonds or Hazelnuts – 10-12 whole nuts
Walnut or Pecan Halves – 7-8
Peanuts – 18 nuts or 2 tbsp.
Pistachios, Sunflower, Pumpkin, or Sesame Seeds – 2 tbsp.
Nut Butter – 1 tbsp. (made from above nuts) 

Drink Lots of Water. One of the signs of fatigue & headaches is dehydration.
 Drink at least ½ body weight in oz of room§ temperature water daily.
 Increase with exercise! Add four ounces every 15§ minutes.
 Reverse osmosis§ & distilled water is best to avoid contamination.
 Limit water with meals to avoid a dilution of digestive§ enzymes.
 You can add fresh squeezed lime or lemon.

Blenders: Blend Tec, Vita mix or the  Magic Bullet Blender (Travel Blender)

III. Balance all meals with protein & fat
• Each meal/shake/snack should contain approximately:
o 15 grams of protein
o 20 grams of low or moderate glycemic index (GI) carbohydrates
o 6 grams of high quality oils or fats

The above suggestions will vary according to each individual based upon genetics, activity levels, stress, goals and more. The main difference between an individual seeking to lose weight and body fat versus another who wants to maintain weight or gain weight is simply a change in the number of calories consumed.  The guidelines for achieving ones individual goals will be relatively the same, given one is healthy.
 
Tonight’s Healthy Snacks
 
1. Nut Balls
• Combine 1/2 jar of peanut butter* with 2 tablespoons freshly ground organic flaxseeds, 1 cup shredded coconut, a few raisins and three tablespoons of chopped walnuts
• Optional: Add 2 tablespoons of protein powder and a small amount of raw honey
• Form the mixture into balls and roll in shredded coconut
*Please note that some peanut butters may be contaminated with aflatoxin, a potent carcinogenic mold. This mold toxin can even be present on freshly ground organic peanuts. Because of this I use Arrowhead Mills organic peanut butter. Arrowhead Mills grows their peanuts in a state where aflatoxin has not yet been identified due to the dry conditions, so I feel comfortable that it is aflatoxin-free peanut butter.

2. Hummus w/ Veggies
• 1 can of garbanzo beans partially drained
• 1/4 cup tahini paste
• 1 clove garlic
• Hot sauce (to taste)
• 1 Lemon-Squeeze juice out of lemon
• Sea salt
Put the above in a blender until blended.

3. Thai Mango Salsa with Cucumber Chips (Source: Sam @ Café Solstice)
• 1 diced mango
• 1 diced red bell pepper
• Finely diced red onion
• Diced green onion
• 1 avocado diced
• Chiffenade mint leaves (to taste)
• Cayenne powder (to taste)
• Grated lemongrass
• Ginger juice
• Lime juice and lime zest
• Sea salt
• 1 Cucumber
Combine together and serve on cucumber chips.

4. Guacamole & Flax Crackers or Veggies
• 2 Avocados
• ½ Tomato
• 1/2 Lemon, Juiced
• 2 Tbs. Chopped Onions
• 1/2 Tsp. Sea Salt
Cut the avocados into halves. Remove the seeds, and scoop out the pulp into a small bowl. Use a fork to mash the avocado. Stir in lemon juice, tomato, onion, sea salt. Cover the bowl, and refrigerate for 1 hour before serving

5. Kale-quinoa salad (Source: Café Solstice)
• Raw kale chopped up in small pieces with spine removed
• Lemon juice
• Olive oil
• Sea salt
• Diced red bell pepper
• Diced red onion
• Black sesame seeds(optional)
• Avocado
• Quinoa-cook in chicken or vegetable broth
 Cut up kale into small pieces and massage with lemon juice and olive oil for two hours or until it breaks down. Add remaining ingredients (red pepper, red onion, avocado, quinoa and top with sesame seeds).

6. Chocolate Coconut Haystacks (Source: Café Solstice) 
• 3/4 cup coconut oil melted
• 1/2 cup raw cocoa powder
• 1/3-1/2 cup agave nectar
• 1 tsp. vanilla extract
• 3 cups of shredded coconut
 
Mix the above batter in with the shredded coconut in a mixing bowl. Shape the batter into balls on a tray lined with parchment paper. Set in the refrigerator. Haystacks will last 6-12 months in refrigerator or freezer.

Other Healthy Snack Ideas
• Meal Replacement Shakes-See notes from Power Shakes Clinic. A shake can be used to fulfill your snack as needed. Can bring extra with you to work or school. The magic bullet is handy for travel.
• Power Oatmeal
o 1 cup steel-cut oats from Bob’s Red Mill Oatmeal or other long-cooking whole grain cereal
o 1/4 cup blueberries
o After cooking, add 1 scoop vanilla PaleoMeal and 1 tsp Xylitol powder and top with 1 tbsp chopped nuts
• Power Cookies
o Replace 1/2 cup flour with 1/2 cup vanilla PaleoMeal
• Yogurt Enhancer
o Add either flavor PaleoMeal to yogurt.
 
• Meal Replacement Bars-It is hard to find healthy bars. Most are loaded with chemicals. Stick with whey based protein. Avoid soy. Limit carbs and avoid fake sugar.
o Raw Bars
o Biogenesis
o Organic Food Bar
o Designs for Health Bars
 
• Dates/Coconut Snack
• Raw Gluten Free Granola-Laughing Giraffe Organics
• Raw Cheese and Fruit
• Nut Butter with Celery and/other Veggies with Flaxseeds
• Flax crisps & Fruit
• Nuts and Fruit
 
• Fresh Medium Salsa (Source: BlendTec)
o 1-2 jalapeno peppers
o 1 small onion, quartered
o Dash sea salt
o 4 small tomatoes, quartered
o Garlic clove
o 1/4 tsp. cilantro
Place ingredients in blender jar in the order listed, except tomatoes. Secure lid on top. Press the Pulse (P) button intermittently 8-10 times. You may need to turn off blender and use a spatula to scrape sides of jar. Add the tomatoes, replace lid and pulse until blended to your desire. Chill before serving.
 
• Guacamole & Flax Crackers or Veggies
o 1 large tomato, quartered
o 1/2 medium onion, quartered
o 3 ripe avocados, peeled and pitted
o 1/2 tsp. garlic powder
o 5 drops Tabasco sauce
o 1/4 tsp. sea salt
o 1/8 tsp. lemon pepper
o 2 tsp. lemon juice
Place ingredients in blender jar in the order listed. Secure lid on top. Press the Pulse (P) button intermittently 8-10 times or until blended to your desire. You may need to turn off blender and use a spatula to scrape sides of jar and blend more.
 
• Wholesome Banana Chocolate Breakfast Bars Source:http://chocolateandzucchini.com/archives/2008/11/wholesome_banana_chocolate_breakfast_bars.php
o 200 grams (2 cups) rolled oats or mixed rolled grains
o 60 grams (2/3 cup) ground almonds, a.k.a. almond meal
o 30 grams (1/3 cup) dried, unsweetened grated coconut
o 1/2 teaspoon fine sea salt
o 120 grams (4 1/4 ounces) good-quality bittersweet chocolate
o 4 very ripe, medium bananas, about 400 grams (14 ounces) when peeled
o 1/2 teaspoon natural vanilla extract
o 60 ml (1/4 cup) whole almond butter (substitute olive oil, or slightly warmed coconut oil)
o Preheat the oven to 180°C (350°F) and grease a medium baking dish with vegetable oil.
o In a medium mixing bowl, combine the oats, ground almonds, coconut, and salt. Set aside. Chop the chocolate so the largest pieces are about the size of a chocolate chip. Set aside.
o In another medium mixing bowl, combine the bananas, vanilla, and almond butter, and mash thoroughly using a potato masher. Add the oats mixture and mix well. Fold the chocolate in gently.
o Pour into the prepared baking dish, level the surface, and slip into the oven. Bake for 25 minutes, until the top is set and golden-brown. Let cool completely before slicing into bars. If you’re not serving all the bars at once, I suggest you cut out only what you need. Cover the rest with foil and keep at room temperature.
o Adapted from Nikki’s cookies on Heidi’s 101 Cookbooks.
 
• Tortilla Soup (Source: BlendTec)
o 3 Roma tomatoes cut in half
o 1/2 piece of carrot
o 1 cube of cheese
o 1/4 an onion
o 1 small slice of jalapeno
o 1/2 teaspoon chicken bouillon
o 1 tablespoon taco seasoning
o 3 dashes of peppers
o 2 dashes of garlic salt
o 2 cups warm water
 
Place ingredients in blender jar in order listed above. Secure lid and press button #3. When it stops, repeat the cycle. When heated to liking, add 10 tortilla chips. Secure your lid and remove the steam cap from the top of your lid and tap the pulse key “P” 5 times. Replace steam cap and serve. NOTE: When you want hotter soup, repeat step one until soup is hot.

For questions contact Brien Shamp @ 650-654-4604 or beshamp@optimalfitnesslifestyle.com

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