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10¢ Snacks – Anvanca® Weight Loss Plan TipMyBalance™

SnackGood snacks are lower in sugars, higher in fiber and protein, and lower in fat.  The higher the complex carbohydrates and fiber, the better they are in helping you feel fuller for longer.

Each food or meal’s given a dollar value in simple terms: nickel, dime, quarter, ½ dollar, and dollar. Below are fruits, which cost a nickel in the Anvanca® TipMyBalance™ weight loss plan.

Salty Snacks for a dime:

  • Popcorn – air popped: 62 Calories, <1 gram (g) of fat and more than 2g of Fiber.  Air popped popcorn is an awesome snack.  It’s a great way to have a little salty treat, which has pretty solid staying power.  Popcorn needs a microwave, so portability can be an issue.
  • Crackers, Whole Wheat (5 crackers): Calories 90, Fat 3.5g, Carbs 13.5g, Protein 2g, Fiber 2g.  Whole wheat crackers are also good choices, and they are easier to carry around.

Nuts for a dime:

  • Shelled Pistachios (25 nuts): Fat 7.5g, Carbs 5g, Protein2.5g, Fiber 2.5g. Pistachios are great snacks.  They are relatively high in both fiber and protein and contain only good fats – mono and polyunsaturated fat.
  • Roasted Salted Almonds (14 nuts): Fat 8.4g, Carbs 4.2g, Protein 4.2g, Fiber 1.4g.  Almonds are also a good snack. They have a little less fiber, but more protein than pistachios, so it’s about a wash.  They also contain only good fats.
  • Roasted Salted Peanuts (16 nuts): Fat 8g, Carbs 3.2g, Protein 3.2g, Fiber 1.6g.  Peanuts have some saturated fat, which is what makes them a second tier choice.

Sweet Snacks for a dime:

  • Fat-Free Pudding Snacks: Snack cups have a higher ratio of sugars than I would like though.  The fat-free, sugar-free varieties are better options.
  • Quaker Oats Chewy Chocolate Chip With 25% Less Sugar Bar: The bar has 6 grams of sugar, 3 grams for fiber, and a gram of protein.  It has 4 grams of fat, which is a little high but not bad.

Cookies for a dime: Most cookies aren’t great choices, but if you are craving something sweet, then here are a few to choose from – just don’t expect them to satisfy you for long

  • Keebler Right Bites: Fat 4g, Carbs 7g, Protein 0.5g, Fiber 0.5g
  • Chips Ahoy! Thin Crisps: Fat 3g, Sugar 7g, Protein 1g, Fiber 1g
  • Fortune Cookie (2 cookies): Fat 0.4g, Sugar 7g, Protein 0.6g, Fiber 0g

Ice-cream for a dime: Yes, really, ice-cream and frozen yogurt.  Remember, snacks that are high in fiber & protein are best.  If you are going to go for ice-cream, look for the no sugar added varieties – they can be reasonably OK choices.  The sugar levels of the others are high, but it’s your money, so spend it as you see fit.

  • No Sugar Added Fat-Free Vanilla or Chocolate: Sugars 5g, Protein 3g
  • Edy’s Frozen Yogurt Vanilla: Sugars 13 grams (g), Protein 3g
  • Breyer’s 98% Fat Free Vanilla or Chocolate: Sugars 14g, Protein 3g, Fiber 4g

Edy’s Slow Churn Vanilla: Fat 3.5g, Sugars 11g, Protein 3g

The Anvanca weight loss plansTipMyBalance, is a simple and easy way to lose weight. It’s based upon a very simple concept of dollars and cents. Each day you’ve given a daily balance, or dollar amount. The goal is to have money left over at the end of the day – keeping the balance in your account tipped in your favor. You place a tip jar on your kitchen table or some other visible space.  Every day that you are “over” your daily amount you put the difference in the jar.  Any money you “save”, you remove that amount from the jar.  The goal is to keep the jar empty at all times.  If you want to know what your daily amount should be, please send us an e-mail at contact.us@phytologylabs.com, and we will work with you to calculate it.

For more information on the cost of other foods in the TipMyBalance™ system, go to Anvanca.com. We believe coaching is critical in the first month as you learn new behaviors and will make following the program easier. If you are interested in learning more, contact us at Anvanca.com.

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