How I add Healthy Snacking At Home & On The Go by:J.A. Burror

This is just how I eat and I will not tell you to do the same. I go off of the carbs with adding veggies with protein. This way my blood sugar levels don't rise. Raising your blood sugar level means, you are putting your body in fat storing mode And who really wants to do that to there body, there health? It's not healthy always turning into a yo-yo with your health.

I take a ice chest with me at all time when I leave my house. This cuts down on trying to find something healthy on the fly. And keeps me filled with the good stuff, if you fill your body with healthy foods first. You will have little to no room for the bad food. Even when they look so delectable. By keeping a ice chest in the car when I go shopping I can take out food as I need. I'm never hungry when shopping this way and it gives me more control. Then throwing anything and almost everything in the cart only to have to worry about the bill at the end. I don't like putting back what was first in the cart, it's just me.

When I forget my food I find it very hard to try to find anything I can have at a fast food place/ sit down restaurant. I allow think I'm sounding like a overly picky person when you tell them how to prepare your food for you. It's like saying: 'excuse me, I need to do your job for you.'

This part takes some time, but saves so much in the end. I wash, cut and bag everything into bags. This way all I need to do when leaving the house if get a bag from the refrigerator and cabinet and I'm good to go with my  ice chest and drinks.

When looking on the internet and then reading books on calories, I have found there's a big gap. In what is told to the public on how many calories are in foods. But I can't say which ones are right vs. who is wrong. I am simply not qualified to make that call.

Takes 3500 negative calories to lose a lb. I'm not trying to say to lose weight here. This is just what I do to maintain and yes at times I do lose.

If you are cooking with oils, Please take note. Oils aren't calorie free, if there is I haven't found it and would love it if it were so. Any oil added to your cooking will add in the overall calories of that dish you prepared for yourselves or your family.

           These are just some of the ways I turn to. To help me stay on point.
Different times of the day I have a sweet tooth.
           Want to munch on something crunchy. 
Need something filling.
Also after I workout I find I become a eating monster, eating anything I can put my hands on.
By keeping these foods on hand and prepped in different ways, I lose the temptation. To go off my eating life style.

If you look at my recipes you would find I cook with the below list a lot. Going off the list to try out new things is a love for cooking I feel.

negative calorie foods:                I'm not talking about adding sugar or the calories would be different. I'm not saying that these foods come without Calories of any. It's your body burns more Calories in the digesting part of eating them. This makes a lot of people know them to be Negative calorie foods.

“Your body requires on average 150-250 calories to digest your food, depending on your weight, gender and activity level. If you eat something that has a caloric content of 100 calories, you will actually burn more calories than you ingest” (wisegeek.com).
Also taking the right above as (150-250 calories to digest your food). Wouldn't all the list of foods I'm giving now, all be like 0 Calories? When you add into account that digestive system we all got going on.

Based off this, as Negative Calorie Foods. I started to use some of them as my to do to snacks. I have no clue if you will take anything away from this. But this is just what I have done for sometime.

 Apples=is 15 calories per 1, but it takes 16 calories for your body to digest it
 also contain 84 percent water
 [try peeling one, whole, cut into cubes and put lemon juice with cinnamon on top and vanilla mix then cook in oven tell soft. The peeling is packed with fiber as well.]

Carrots=is 52 calories per 1 large, but it takes 65 calories for your body to digest it also contain 87 percent water
 [I cut in strips put in snack bags and leave in the refrigerator tell I want a snack or am going somewhere]
* People first grew carrots as medicine, not food, for a variety of ailments. They are dated as over 5,000 years through historical documents and paintings.

The deeper orange the carrot, the more beta-carotene you’re getting
{I buy the bag of Carrots, the fresh ones you have to wash and peel yourself.The baby carrots I will not buy, Why? It would be so easy and at times they are cheaper. Have you noticed that after a time in there bags, there's a mucus white liquid in the bag.

www.insideedition.com/...are-baby-carrots-actually-dangerous
It turns out baby carrots are washed in a chlorine-water solution, but it's a safe amount approved by the FDA.
"The reason they do it is because they want to have it for safety. If they have any food-born illness like ecoli or salmonella growing in a bag like this, and someone eats it, that's a real concern," Hari said.
 Next, they're washed before being sealed into snack bags. 

And that white film that carrots take on after you open them is not chlorine, it's what naturally happens when carrots dry out}

*there's so much hype about this issue (what is that white stuff?). Some say one than then others say the opposite. I watched a TV show (How It's Made) and it showed the washing process. To be honest that's what turned me off. I really have never had a fresh carrot that I peel and wash myself turn white on the outside. So that's why I stay clear, myself. 

Carrots are good in so many ways for your body health wise. Rich in beta-carotene, which is converted into vitamin A high level of beta-carotene acts as an antioxidant to cell damage done to the body fibers present in carrots help clean out the colon and hasten waste movement known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed

"Berries" Raspberries= is 50 calories per 1cup, but it takes 85 calories for your body to digest it
also contain 87 percent water by weight
[added to smoothies is great or mixing up a bowl of shaved ice dessert with your favorite fruits here is also wonderful way to fill up and cool down on a summer day]

Broccoli=is 45 calories per 1 stalk, but it takes 80 calories for your body to digest it
also contain 91 percent water by weight
[I use to eat this with mayo on top, it was my dad I saw him doing it and tried it. So happens I liked it so keep it up, cheese/ or butter on top. As I slowly started to look into health I changed to how I eat it now as a side to a meal and steam cook and add herbs to taste]

Celery=is 15 calories per 2 stalk, but it takes 55 calories for your body to digest it
 also is comprised of 95 percent water
 [I buy the stock of Celery and I cut in strips then bag in snack bags]

You can eat as much celery as you want, and you won’t gain body fat.

Peppers=is 25 calories per 1 med, but it takes more calories for your body to digest it

• 7 mins walking
• 3 mins jogging
• 2 mins swimming
• 4 mins cycling

 also contain 92 percent water
[I cut in strips and bag for when I have to munch on something. Add in almost everything I cook, but desserts I haven't added too]

Apricots= is 17 calories per 1 fruit, walk 4 minutes to burn
also contain 86 percent water
I pull them apart and put in snack bags, I only do 1-2 bags at a time because I dislike my fruit mushy and that's what I think they taste like]

Cucumber=is 16 calories per 1cup, but it takes more

• 4 mins walking
• 2 mins jogging
• 1 mins swimming
• 2 mins cycling

also contains 96 percent water[this has always been one of my favorite vegetables since I was a kid, there are so many ways to enjoy them, and is one of my snacks or meals at home]

Tomatoes=is 27 calories per 1 cup cherry, but it takes

• 7 mins walking
• 3 mins jogging
• 2 mins swimming
• 4 mins cycling

94 percent of its weight is water[I cook with them, salads & there's a all Tomatoes salad I love it's with different kinds and then herbs, even just a bowl of the cherry ones is great if you want to munch on something healthy but a bit hungry]

Pineapple=is 83 calories per 1 cup chuck, but it takes

• 23 mins walking
• 9 mins jogging
• 7 mins swimming
• 13 mins cycling

 also contain 87 percent water by weight
[eating fruit for a sweet after meal dessert, most times I've had Pineapple it always seems to be sweet a bit to me so it's a real treat for a hot day]

Cauliflower= is 147 calories per 1lb 4.7oz head, but it takes more

• 41 mins walking
• 17 mins jogging
• 12 mins swimming
• 22 mins cycling

also contain 92 percent water
Cranberries=is 130 calories per 1/4 cup, but it takes more

• 34 mins walking
• 15 mins jogging
• 11 mins swimming
• 17 mins cycling

also contain 87 percent water by weight

Orange=is 62 calories per 1 med  6.3oz, but it takes more

• 17 mins walking
• 7 mins jogging
• 5 mins swimming
• 9 mins cycling

also contain 87 percent water by weight
Strawberries=is 46 calories per 1 cup, but it takes more

• 13 mins walking
• 5 mins jogging
• 4 mins swimming
• 7 mins cycling

also contain about 92 percent water per volume

Watermelon=is 80 calories per 2 cups, but it takes more

• 12 mins walking
• 5 mins jogging
• 4 mins swimming
• 6 mins cycling

 also contain about 92 percent water per volume
Lettuce=is 8 calories per 1 cups, but it takes more calories for your body to digest it

• 2 mins walking
• 1 mins jogging
• 1 mins swimming
• 1 mins cycling

also 96 percent water[I use this as bread sometimes, was going through a tough time eating Gluten of any. So I turned to eating only bland food and then I started to cook more. Trying out recipes and eating based off my taste at that given moment was to be frack, hard. Every day what I couldn't eat, the list was ever growing and the effects provided much encouragement to not go back to how I was eating before.]

onion=is 64 calories per 1 cups, but it takes more/ this does vary on which onions you are eating, as there are so many to choose from
[I cook with different onions a lot and find it added to taste but also the overall look of the dishes I make]

Leek=is 53 calories per 1   7oz, but it takes more

• 15 mins walking
• 6 mins jogging
• 4 mins swimming
• 8 mins cycling

Spinach=is 7 calories per 1cup, but it takes more

• 2 mins walking
• 1 mins jogging
• 1 mins swimming
• 1 mins cycling

also contain 92 percent water
[added to your morning or mid day smoothie will add fiber and vitamins to your diet]

Asparagus=is 27 calories per 1 cup, but it takes more

• 7 mins walking
• 3 mins jogging
• 2 mins swimming
• 4 mins cycling

Garlic=is 4 calories per 1 tbsp, but it takes 1 minute of walking to burn
I love the taste this gives food

Kale=is 34 calories per 1cup, but it takes more
[good in soups, salads, sides, main dishes with other vegetables added to the mix]
Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies

Green Beans=is 20 calories per 3/4c, but it takes more


Water Fruits: other then the above to add too
These foods add to your water you should be getting on a daily bases. Meaning for me that is wonderful, because after I had weight loss surgery drinking liquid would cause me to throw up. Eating Watermelon, Peaches were some of the first foods that I didn't throw up. And you add into account of my countless IV's I was being given, do to my body always being Dehydrated. Sorry I'm share I missed a few of them when writing the below. But these are foods I wanted to show you that I eat and cook with. This isn't a diet to follow just my deal of my life style of my health choices.

cantaloupe=90 percent water
peaches=88 percent water
blueberries=85 percent water
pears=84 percent water
Cherries=average of 81 percent water
grapes=average of 81 percent water
banana’s=composition includes 74 percent water.
lettuce=96 percent water
Zucchini=is comprised of 95 percent water
radish=is comprised of 95 percent water
green cabbage=93 percent water
eggplant=92 percent water
red cabbage=92 percent water
white potatoes=79 percent water
green peas=79 percent water


*also just found this below and found it interesting because I would say most eat a good number of those items on the list  but yet it also always depends on how the food is cooked  to it's calories given in it's place

The Negative Calorie Food List

Vegetables Artichokes Asparagus Green beans String beans Beets Beet greens Broccoli Brussels sprouts Cabbage Chinese cabbage Carrots Cauliflower Celeriac Celery Chervil Chicory Chives Squash Tomato (fresh/canned) Corn (cob/canned) Cucumbers Dandelion greens Dill pickles Eggplant Endive Garlic Kale Kohlrabi Leeks Lettuce Mushrooms Mustard greens Okra Onions Parsley leaves Turnips Watercress Parsnips (raw/boiled) Peas Peppers (green/red) Pickles (sour/sweet) Pumpkin Radishes Rappini Red cabbage Rhubarb Rutabagas Sauerkraut Salsify Scallions Shallots Sorrel Spinach

Fruits Apples Apricots Blackberries Blueberries Cantaloupe Cherries Cranberries Currants Damson plum Figs Fruit salad (fresh/canned) Grapefruit Grapes Honeydew melon Huckleberries Kiwi Kumquats Lemons Limes Loganberries Mangoes Muskmelons Nectarines Oranges Papaya Peaches Pears Pineapple Pomegranates Prunes Quince Raspberries Strawberries Tangerines Watermelon

Meat Abalone Bass (fresh water/sea) Buffalo fish Catfish Clams (cooked) Cod Steaks Crab Crayfish Flounder Frog legs Mussels Oysters (half shell) Shrimp Terrapin Trout Tuna

Want this chart in an easy to print pdf form? Here it is:

the negative calorie foods list (pdf)