Don’t fall for this TRAPS


Hey warrior, the last thing I want to see happening to you is having you eat a snack that instead of keeping your metabolism going and cravings recessed, it is actually sabotaging your health and weight management goals. What is more dangerous is the fact that most of the snacks mentioned on this list are labeled as “healthy.” So... don't be a fool! Open your eyes, read the list and read the ingredient list on the packaging in order to keep you on track and be able to achieve your goals. We don’t want to waste those hard workout sessions with tons of burned sweat calories because of some foolish fake "healthy" snack. 
That’s too much calories! Read the labels and check: most of the granolas are packed with sugar and fat. The only moment a 100% organic granola, made with organic agave or honey will be fine is the morning after your workout. If you’re looking for a substitute snack during the day, try Brazilian nuts, pecans or macadamias, they’re low glycemic, nutritional and satisfying.
The little carrots are well known as a beautiful and easy dieting snacks. But, the problem is that besides the fact that they won’t make you feel full for long, because they’re not complex carbs instead they’re simple carbs, most of the time they come with some sort of dipping that is filled with bad fat choices and fillers. If you want to make them healthy, then switch the baby carrots for celery sticks! They are loaded with essential minerals, enzymes, antioxidants and vitamins such as folate, potassium, vitamin B6, vitamin C and K. If you want to make it more fun, add some protein by adding an organic nut butter or fresh ricotta cheese.
No, no, no! Don’t fall for this trap! Studies have show that those snack packs are causing more weight problems than benefits. This is because it makes people believe that they are healthy options, but are the complete opposite. They are made with unhealthy ingredients such as corn syrup, enriched flour and others. Try to substitute those with roasted pumpkin seeds with sea salt.
Attention! Remember that fruits are carbs. These flavored yogurts, when not artificially flavored, use fruit and sugar. A great substitute option would be a plain greek yogurt, which is low in sugar and contains healthy proteins to fill you up and aids in maintaining lean body mass.
Again, read the label: the nutritional facts usually says two or three servings in one bottle. Besides that, they are made with a lot of preservatives, artificial ingredients and fillers. The best way to get all the proper nutrition in a smoothie is to make your own, with fresh organic ingredients, and total control of quantity versus calories.
Careful, a store-bought serving of trail mix usually is a miserable quarter cup, a serving size that barely no one will stick with to. Also, be careful with the trail mix containing chocolate...that's pure sugar.
Come down, please don’t be mad at me.
I know that Green juice is a convenient and quick way to get an energizing hit of phytonutrients – all those good-for-you vitamins, minerals, chlorophyll and antioxidants. A well-made green juice is full of detox-boosting properties and is a convenient way to increase your consumption of greens, but remember that juice is made by extracting the fiber (or pulp) from fruits and vegetables in a juicer so that we’re only left with a completely liquid drink. Without the fiber, the nutrients in a juice gets absorbed quickly into the blood and give us a nice burst of energy.
However, that same lack of fiber, can also make any sugar from the fruit get quickly absorbed into the bloodstream and cause a spike in your blood sugar.
It only takes a few leaves of kale to turn an apple juice look green and many of the pre-bottled juices out there use a lot of fruit to ‘bulk up’ the juice since these are more affordable, contain a lot of water and make the juice taste sweet and delicious!
The green color can be very deceiving if all you’re actually drinking is apple juice with a hint of leafy greens. Instead, the ‘bulk’ of the juice should come from celery and cucumber which both add lots of liquid and less bitter flavor. I have seen green juices at some of the most popular juice bars in New York with as much as 40g of sugar – that’s more than a can of soda! Making your own juice or going to a juice bar that you know can customize a juice for you is the best option. Not only can you fully control the ingredients – the juice is also completely fresh, vibrant and with all the enzymes from the vegetables still intact. The trick to making a green juice tasty without adding any fruit is lemon or lime, fresh herbs like cilantro, parsley, mint or basil – and a touch of ginger for some heat.
The fact that they’re low in calories and fat free doesn't mean it’s a healthy food. Rice cakes are incredibly high on the glycemic index. Just to give you a clear picture, sugar has a rating of 100, while the rice cakes have a rating of 82. My suggestion here is to substitute a non-gmo air-popped popcorn (not microwaved). Plus, you can use all kinds of healthy toppings for popcorn!
Huge warning here!
Artificial sweeteners can make you feel full and keep cravings under control but it is not worth its negative side effects on your metabolism. Try to substitute it for sparkling flavored water or detox water instead.
Those delicious banana chips may seem like a good idea, specially when they advertise that it was made with coconut oil... Wrong! No matter how they made them, they are usually fried, which means they’re high in unwanted fat. Instead, go for kale chips or parmesan chips, which are loaded with protein. I have to confess, it’s the answer to my prayers, my favorite keto snack, for every time of my day ;) Perfect as low carb protein snack to serve at my dinner parties.


The information presented is not intended for the treatment or prevention of disease, nor is it a substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of developments in the field of overall health, strength and conditioning.

The program outlined herein should not be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise or nutrition program. This information is not a prescription. Consult your doctor, nutritionist or dietician for further information.

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