The Daily Chomp

Our Blog February 17, 2022

10 Tips for First Time Hikers

Whether you are hiking alone or with friends and family, your hike is destined to be a blast! With the right equipment as well as portable snacks and expert tips from experienced hikers, you’ll be ready for your first hike in no time. In this beginner’s guide to hiking you’ll learn 10 essential tips for new hikers as well as tips for choosing hiking routes and buying essential hiking gear, backpacks and footwear. We’ll also share some of our favorite portable, outdoor-friendly snacks that are healthy and protein-filled to keep you feeling fuller longer, like Chomps meat snacks. Taking the first steps towards your hiking journey is just one click away. #1 Have A Plan Before you head out for your hike, it’s important to know where you’re going to hike, how long you're going to hike for, and what the weather is like. If hiking by yourself, let somebody know where you plan to be and how long you’re going to be out there for. #2 Clothing Now let’s talk about clothing! It’s important to dress for the weather. If it’s cold out, it’s important to stay warm and dry on your hike. Make sure you bring a rain jacket an extra pair of socks, a hat to keep your head warm, and some good gloves. #3 Footwear When hiking, it’s also very important to pick a shoe that offers solid support, good comfort, and traction. There’s a variety of hiking shoes to choose from, anything from a trail runner to the conventional hiking boot. Along with the shoe, make sure you pick a good mid-weight hiking sock. #4 Food and Water Next let’s talk about food and water! Water is essential to keep you hydrated throughout your hike. A good rule of thumb is to carry about 1L of water per every 4 miles hiked or 1L for every 2-3 hours that you plan to be out. On a cold day carrying a thermos of hot water will also help to stay warm. When packing food, there's a variety of trail snacks to choose from. Food is essential to keep you fueled and energized throughout your hike. Our favorite hiking snacks include trail mixes, peanut butter packets, and of course Chomps meat sticks. Chomps is packed in protein, delicious, and easy enough to throw into your daypack. #5 Daypack Where will you put all of these belongings? In your daypack of course. We like to carry a 22L daypack, but any backpack you have laying around at home will work just fine! #6 Navigation Now let’s talk about navigation. It’s important to carry a map along your hike in case you get lost. There’s a variety of applications on your cell phone that you can use to download maps. However, please keep in mind that your cell phone can die, especially in the cold, so in that matter it's important to have an external battery. Most established trailheads have maps. Be sure to pick one up before you head out on your hike. #7 Track Your Time Next let's talk about something to use to track your time. It’s essential to carry some sort of device whether it’s your phone or watch to make sure that you are making good progress during your hike in case you need to turn back early. #8 Headlamp And now our favorite piece of gear, a headlamp. It’s light, it’s compact, throw it in your daypack every single time. We can’t tell you how many times we’ve got caught hiking after the sun goes down and wished we had a headlamp. #9 Sun Protection It's extremely important to protect yourself from the sun when hiking. Carry sunscreen on your hike, no matter the weather conditions. Also bring a pair of sunglasses, chapstick, and a sunhat. #10 First Aid Last but certainly not least, your first-aid kit! You can buy a first-aid kit at a local store or you can build your own at home. It’s important to have a first-aid kit in your daypack incase of an emergency. These are all of our essentials, but by no means is this everything. Each person is going to pack something different. Now let’s go on a hike! But be sure if you pack it in, you pack it out. Watch the full video on 10 Tips for First Time Hiker's. READ MORE

Our Blog February 08, 2022

Whole30 Reintroduction Tips and Recipes

The Whole30 diet is appealing because it’s only 30 days long. If you’re in the middle of a Whole30 plan or preparing to start, you might wonder what happens after day 30. In this article, we’ll cover everything you need to know about eating after Whole30 and provide tips and recipes for reintroducing gluten, beans, dairy, and more. What is the Whole30 Reintroduction? Whole30 is a 30-day food elimination diet that eliminates the following food groups: Dairy: Cow’s milk, yogurt, cream cheese, and ice cream Sugar and Sweeteners: Table sugar, brown sugar, honey, maple syrup, agave, sugar substitutes, and stevia Grains: Wheat, oats, barley, rye, corn, rice, and quinoa Legumes: Beans, lentils, soybeans, soy products, and peanuts These foods are believed to contribute to digestive trouble, inflammation, fatigue, and brain fog. The plan also eliminates processed foods and ingredients and all baked goods and “junk” food. Even if a food is made with allowed ingredients, like a gluten-free cake made from almond and coconut flours or sweet potato fries, it’s off-limits for 30 days. Whole30 is often used to jumpstart weight loss, discover potential food intolerances, and improve overall health. The Whole30 Reintroduction, which starts on day 31, is a systematic approach to eating the foods you cut out and noting how they make you feel. Benefits of the Whole30 Reintroduction Whole30 promises you’ll feel physically, mentally, and emotionally better when you remove the above mentioned food groups. However, most people don’t need to avoid every food on that list forever. Everyone is different. Some people may find their bodies don’t respond well to dairy, while others may not like how they feel after eating gluten-containing grains. The only way to pinpoint exactly which foods work and don’t work for you is to reintroduce them one at a time. That’s the purpose of the Whole30 Reintroduction. Everyone who completes Whole30 should plan to do the reintroduction phase. Reintroducing foods one at a time allows you to observe how your body reacts to them and ultimately know whether you want or need to include or eliminate them long-term. After not having those foods for a month, it’s easier to notice how they may affect your energy, digestion, mood, sleep, and more. How to Begin a Whole30 Reintroduction Below are some tips to help you plan how to reintroduce foods after Whole30. 1. Take it slowly. This is the most important thing to keep in mind when starting your Whole30 Reintroduction. You should plan to reintroduce one food group at a time. If you reintroduce more than one food group at a time (think: a slice of traditional pizza with a soda or beer), you won't be able to pinpoint which food group is responsible for any changes you may feel. 2. Continue Whole30. Other than the reintroduced foods, the rest of your meals should still be Whole30-compatible. This means you’ll primarily be eating eggs, meat, poultry, fish, fruit, vegetables, nuts, and seeds. Again, this helps to single out any foods that may be problematic for you. The reintroduced foods can be added on to Whole30 meals. Don’t forget to continue including Whole30 snacks to help keep hunger and cravings in check between meals. Chomps meat sticks are a healthy and convenient snack to keep on hand during Whole30. Did you know Chomps was the first Whole30-approved jerky? Each full-size Chomps jerky provides 10+ grams of protein to help you feel satisfied and contains 0g sugar. 3. Space out your reintroduced food groups. Take a break between each reintroduced food. It’s recommended to eat Whole30-compatible meals and snacks for at least two days between each reintroduced food. 4. Keep a journal. After each food reintroduction, jot down how you’re feeling. Pay attention to: Digestion Food cravings Sleep quality Energy level Mood Focus/concentration Headaches Skin changes Signs of allergy 5. Skip foods you don’t 100% miss. You don’t have to reintroduce every food group if you don’t want to. If you didn’t drink much alcohol before Whole30, there might not be much reason to reintroduce it. The same goes for any foods you don’t care for. Sample Whole30 Reintroduction Schedule Whole30 recommends reintroducing food groups in order from least to most likely to be problematic. Here’s a sample Whole30 food reintroduction chart: Day 31: Reintroduce sugar by adding table sugar or honey to your morning coffee or tea Day 32-33: Whole30-compatible foods Day 34: Reintroduce alcohol by having 4 ounces white or red wine with dinner Day 35-36: Whole30-compatible foods Day 37: Reintroduce legumes by adding black beans to a hash made with sweet potato, veggies, and Chomps Turkey Jerky. (Recipe below) Day 38-39: Whole30-compatible foods Day 40: Reintroduce grains by rolling scrambled eggs and Jalapeno Beef Chomps into corn tortillas for breakfast tacos. (Recipe below) Day 41-42: Whole30-compatible foods Day 43: Reintroduce dairy by having a ½-cup serving of plain Greek yogurt or cottage cheese with a Whole30 breakfast Day 44-45: Whole30-compatible foods Day 46: Reintroduce gluten by serving tomato and Italian Beef Chomps sauce over whole wheat pasta. (Recipe below) Day 47-48: Whole30-compatible foods The Whole30 Reintroduction offers you a chance to learn exactly which foods work and don’t work with your body so you can customize the best diet for you. Planning to reintroduce foods slowly and alongside Whole30 compatible foods makes the process easier. Keep Chomps on hand for convenient snacks and to save you time in the kitchen during your reintroduction. Whole30 Reintroduction Recipes Sweet Potato Hash with Chomps Jerky and Black Beans Yield: 4 servings Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Ingredients 2 sweet potatoes, peeled and chopped into 1-inch pieces 2 tablespoons extra virgin olive oil 1 yellow onion, chopped 2 red bell peppers, seeded and chopped 4 Chomps Turkey meat sticks, sliced into small rounds 1 teaspoon chili powder ¼ teaspoon sea salt ¼ teaspoon ground black pepper 1 cup canned black beans, drained 2 green onions, ends removed and sliced Instructions Place chopped sweet potatoes in a saucepan and fill with water to cover the sweet potatoes. Set the pan over medium-high heat and bring to boil. Lower the heat to medium and simmer for 5 minutes or until sweet potatoes can be pierced with the tip of a knife. Drain the potatoes and set aside. Meanwhile, heat olive oil in a large skillet set over medium-high heat. Add onion and bell peppers and saute until softened, about 4 minutes. Add Chomps Turkey meat sticks and cook for about 4 minutes more until they begin to turn crisp and browned. Add the cooked and drained sweet potatoes to the skillet. Season with chili powder, salt, and ground black pepper. Cook until the potatoes just begin to brown, about 5 to 7 minutes. Add black beans and cook for 1 or 2 minutes more to warm through. Remove the hash from the heat and top with green onions. Serve with eggs, if desired. “Bacon” and Egg Breakfast Tacos Yield: 2 servings Prep Time: 10 minutes Cook Time: 10 to 15 minutes Total Time: 20 to 25 minutes Ingredients 3 teaspoons ghee, divided 2 Jalapeno Beef Chomps meat sticks, chopped into small pieces ¼ cup red bell pepper, chopped small ½ cup baby spinach, roughly chopped 3 large eggs, beaten 4 100% corn tortillas ½ avocado, sliced 2 tablespoons salsa Instructions Melt 1 teaspoon of ghee in a skillet set over medium-high heat. Add the Jalapeno Beef Chomps and cook until the edges of the meat pieces begin to darken and turn crispy, about 5 to 8 minutes. Remove the Chomps from the skillet and set aside. Return the skillet to the heat and melt the remaining 2 teaspoons of ghee. Add the bell pepper and spinach and saute for 2 to 3 minutes until the pepper begins to soften and the spinach wilts. Add the eggs to the pan and reduce the heat to medium-low. Cook until eggs are soft-scrambled. Divide the egg and vegetable mixture between the corn tortillas. Top each breakfast taco with the Chomps “bacon”, avocado slices, and salsa. Note: 1 serving = 2 tacos Baked Fusilli with Tomatoes, Onions, and Chomps Jerky Yield: 4 servings Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Ingredients ½ pound whole wheat fusilli 1 yellow onion, thinly sliced 4 garlic cloves, minced 2 roma tomatoes, chopped 4 Italian Beef Chomps meat sticks, chopped into small pieces 2 tablespoons extra virgin olive oil Dried Italian seasoning 1 16-ounce jar Whole30-compliant marinara sauce Instructions Cook fusilli in boiling water according to package directions. Preheat the oven to 350 degrees Fahrenheit. Spread the onion, garlic, and Italian Beef Chomps in the bottom of a quart casserole dish. Toss with the olive oil and Italian seasoning. Stir in the diced tomatoes, marinara sauce, and cooked pasta. Bake for 25 minutes until bubbly. Ready to start a Whole30 Reintroduction? Chomps meat sticks are a great addition because they don’t fall into any of the categories to avoid, are full of nutrition and flavor, and are super convenient. Don’t forget to head over to the Chomps store to pick out which flavors you want to include in your diet plan. READ MORE

Our Blog February 08, 2022

What is the Difference Between Grass-Fed and Vegetarian-Fed Beef?

The type of food that cows eat has a major impact on the quality of the final beef product. There are two main types of beef competing in the marketplace: grass-fed vs. vegetarian-fed. Grass-fed cows graze primarily on grass, while vegetarian-fed cows are fed grains such as soy and corn. When deciding on which type of beef to choose, the farming environment, animal welfare, and nutritional quality are all important factors to consider. Vegetarian-fed is more commonly known as grain-fed, and is what is most readily available in grocery stores. However, grass-fed beef has been gaining popularity for its purported health and environmental benefits. If you’re asking yourself, “is grass-fed beef better?” we’ve got you covered. This article will answer that question as well as compare the biggest differences between grass-fed meat and vegetarian-fed meat. Pros and Cons of Grass-Fed Meat vs. Vegetarian-Fed There are pros and cons with each type of beef to consider, based on your individual needs and goals. Grass-Fed Meat Pros Nutrition: Grass-fed meat is richer in nutrients compared to vegetarian-fed meat, especially vitamin A, vitamin E, and antioxidants like Antioxidants protect us from potentially harmful chemicals in our environment, and can support a healthy immune system. Lower in fat: Grass-fed meat is lower in total fat, but higher in the good fats like omega-3’s that fight inflammation and conjugated linoleic acid (CLA), a fat that may support weight loss. Superior taste: Grass-fed meat tastes better, resulting in a leaner and juicer cut of meat. Environment: Grass-fed cows support a healthier ecosystem by boosting soil health and fertility. They also have an increased potential to reduce greenhouse gas emissions. Animal welfare: Grass-fed animals experience a better quality of life, and are allowed to freely range across pastures. Grass-Fed Meat Cons Higher cost: Grass-fed beef is not as readily available as vegetarian-fed, so it costs a bit more. Vegetarian-Fed Meat Pros Lower cost: Vegetarian-fed meat is more readily available and mass-produced, therefore the cost is generally lower than grass-fed meat. Vegetarian-Fed Meat Cons May contain antibiotics and harmful chemicals: Because grains can be tougher on a cow’s digestive system, they are often injected with antibiotics. They are also given hormones to grow faster. Cows may live in an inhumane, crowded environment: Many grain-fed pastures confine cows to small spaces that are unsanitary, where they are not allowed to run freely. Higher in fat: Grain-fed cows tend to gain more weight and have more fat on them, which creates a more fatty piece of meat that is not as healthy. In addition, grass-fed meat is responsibly sourced, which means all livestock is raised with the planet’s health in mind, and the goal of producing less pollution and maintaining better soil quality. While grass-fed beef may cost a bit more, it is well worth the investment for all of your beef products, whether that be a grass-fed steak or grass-fed beef jerky. Is Grass-Fed Beef Better? When it comes to quality, sustainability, and protecting the welfare of animals, grass-fed meat wins the prize. The top three reasons why grass-fed beef is superior to vegetarian-fed is its positive impact on the environment, animal welfare, and enhanced nutrition. Our Chomps grass-fed beef jerky sets the standard in all 3 of these categories - where every product is 100% grass-fed and finished beef. Visit our Chomps store to explore our tasty and nutritious grass-fed jerky options, such as our Original Beef Jerky. READ MORE

Our Blog January 21, 2022

On The Go Breakfast Ideas

Looking for on the go breakfast ideas that your family can take with them? Here are our healthy breakfast ideas on the go to fuel your day from the start. READ MORE

Our Blog January 21, 2022

5 Family-Friendly Dinner Ideas

We totally get it! There are days when the kids are rushing out the door to sports practice, you’re trying to tackle a million little chores, and planning for dinner is the last thing on your mind. This can be frustrating, and for those busier-than-ever times, it’s easy to find yourself in a family dinner idea rut. But easy kid-friendly dinner recipes don’t have to be time consuming or difficult! There are so many fast, healthy options to make supper prep simple while not sacrificing flavor. Tips for family dinners No need to make dinner planning complicated. Family-friendly recipes can be made easy, and if you’re not sure where to start, use this advice! Use straightforward ingredients A few commonly used ingredients can spice up your dinner recipe every time! You don’t have to hunt for hard-to-find ingredients when a few simple ones will do. When in doubt, fresh herbs always pack a flavor punch. A few of our favorites are rosemary, parsley, thyme, and basil, which go with everything from tacos to pasta dishes! Sneak in healthy foods As parents know all too well, little ones tend to shy away from “icky” foods like broccoli or other vegetables. But those foods are so important to overall growth and nutrition! Family dinner time is a perfect opportunity to encourage youngsters to eat their veggies … but they don’t always have to know what they’re eating! If you’re dealing with picky eaters, try opting for dinner recipes that sneak in healthy foods, such as pureed soups, casseroles, or veggie burgers. Stock the pantry It’s tough to get into a dinner prep rhythm when the pantry or refrigerator is empty. Stocking these areas of the kitchen is a big time saver come dinner time. If you’re not sure where to start, we’d recommend: Pantry Flour Salt & Pepper Baking powder Baking soda Olive oil Chomps meat sticks Refrigerator Butter Nut milk Lemons and limes Plain greek yogurt or canned coconut milk 5 family-friendly dinner ideas Now the pantry is stocked, the apron is on, and you’re ready to confidently cook dinner recipes for the family. All that’s missing are easy dinner ideas, and we’re happy to help! Read on for kid-friendly dinner ideas and recipes the whole table is sure to enjoy. Cozy beef chili Yes, we may be a bit biased, but this Jalapeno Beef sticks recipe is pretty darn tasty! Real jalapeno peppers deliver a subtle kick of spiciness. With a mix of fresh and canned ingredients, this dinner recipe makes your grocery run easy. Bone broth is a key ingredient and has many health benefits. This savory type of broth supports gut health, immune function, healthy joints, and promotes a more satisfying night’s sleep! An awesome dinner recipe for kiddos who are restless sleepers. Baked pecan chicken tenders What kid doesn’t love a good chicken tender? Perfect for adults and kids alike, these protein-packed chicken tenders will keep the whole family full and satisfied all night. Pecans are used for popular holiday meals, like pecan pie, but you often have to buy a whole bag when only a few are needed! This recipe makes great use of leftovers and pecans are good for you, too! Filled with heart-healthy benefits, pecans are rich in protein, fiber, and good fats. Tortilla pepperoni pizza Using only 8 simple ingredients, our tortilla pepperoni pizza recipe is ideal for nights when you just “can’t” with dinner time prep! You don’t even need to make or buy pizza dough because any store bought tortilla shell will do. Garlic powder and Italian seasoning add a delicious pop of flavor, and while marinara sauce is used on top of the pizza, it’s also a fun dipping sauce on the side for kids to enjoy! Swedish meatballs with mashed potatoes Yes, you can enjoy this creamy comfort food on occasions other than IKEA shopping! Easily cook Swedish meatballs at home in no time. A majority of ingredients are likely already in your pantry or refrigerator (see section above!), so you’ll only need to visit the grocery store for non-perishable items like ground beef, onion, eggs, and cream. Lighter baked macaroni and cheese Macaroni and cheese often calls for ingredients like heavy cream and oodles of cheese. While we love an indulgent meal from time to time, mac and cheese can be healthified to make it more guilt-free. This recipe for mac and cheese uses less butter and replaces heavy cream with skim milk. Plus, fiber-rich spinach is known to reduce blood sugar, reduce inflammation, and keep your body relaxed. Throwing this dish in the oven for 15-20 minutes gives it a restaurant quality from the comfort and ease of your own kitchen! See? Family dinner time meal prep doesn’t have to be intimidating or overwhelming! With just a few simple ingredients and a small window of time, the whole family can have nutritious, tasty dinners together. Bon appetit! READ MORE

Our Blog January 14, 2022

Atkins Diet Plan

Not many diets have had the staying power that the Atkins Diet has had. For over fifty years this wildly popular, low carbohydrate diet has captured the attention of those seeking to shed some weight. The diet was developed back in the 1970s by cardiologist Robert C. Atkins. He believed that eating too many simple carbohydrates, like white flour and sugar, can lead to blood glucose imbalances, weight gain, and cardiovascular disease. The Atkins Diet restricts the intake of carbohydrates, which forces your body to burn fat for fuel instead of carbs. This is what leads to significant weight loss and what continues to drive Atkins’ popularity. When on the Atkins Diet, you’ll follow a 4-phase diet plan where you’ll initially swap out carbs for proteins and fats. Over time, you’ll add specific carbs back into your diet until you find an individualized carbohydrate intake that allows you to maintain a healthy weight. The Atkins Diet 4-Phase Plan The Atkins Diet includes 4 phases: the induction phase, the balancing phase, the fine-tuning phase, and the maintenance phase. In the first phase, or induction phase, you’ll eliminate almost all carbohydrates from your diet, with the exception of 20 grams. Your allotted 20 grams of carbs per day will come mainly from vegetables like leafy greens, asparagus, broccoli, celery, cucumbers, and peppers. During this phase, your meals will contain plenty of protein in the form of poultry, meat, fish, shellfish, eggs, in addition to fats like butter and oils. The induction phase will last approximately two weeks. During the second phase, or balancing phase, you’ll continue with a low carb eating plan but you’ll slowly introduce some more low carb veggies, berries, and nuts into your diet. This phase will continue until you’re roughly 10 pounds from your goal weight. In phase 3, or the fine-tuning phase, you can gradually increase your intake of carbohydrates including starchy vegetables, fruit, and whole grains. You’ll be able to add approximately 10 grams of healthy carbohydrates to your diet every week until you reach your goal weight. Once you reach your goal weight you’ll be in phase 4, or the maintenance phase. In this phase you can eat a variety of healthy carbohydrates. However, if you notice you’re gaining weight, you may need to cut back on the amount of carbs you’re eating to help maintain your goal weight. Atkins Diet Benefits Many people follow the Atkins Diet in hopes of shedding unwanted pounds. Additional benefits may include reducing your risk of cardiovascular disease and improving blood sugar control. One study from the Journal of the American Medical Association compared the Atkins Diet, the Ornish diet, the Zone diet, and the LEARN diet. Researchers found that participants following the Atkins Diet lost the most weight compared to the other diet groups. [1] Furthermore, the Atkins group had the greatest improvements in blood pressure, HDL (good) cholesterol levels, and triglyceride levels. One 2019 study found that following a low carbohydrate diet can help people with type 2 diabetes reduce their body weight and help improve their blood sugar control. [2] Side Effects of the Atkins Diet While the Atkins Diet may help you lose weight, it also comes with some drawbacks. When you drastically restrict your carbohydrate intake, your body burns fat for fuel rather than carbs. This transition can come with side effects including: Headaches Fatigue Dizziness Constipation Nausea Irritability Due to the restrictive nature of the Atkins Diet, it can also be difficult to follow long term. One recent systematic review which included over 120 studies comparing a variety of popular diets found that the Atkins Diet promoted the highest average weight loss among the diets. [3] However, at one year, overall weight loss was diminished for the Atkins Diet in addition to all of the other diets included in the study. Foods to Eat When following the Atkins Diet, your meals should be based around the following foods: Proteins: Beef, pork, lamb, chicken, bacon, salmon, tuna, trout, eggs. Low-carb vegetables: spinach, kale, broccoli, cauliflower, asparagus, bell peppers, mushrooms, and cucumbers. Full-fat dairy: Butter, cheese, cream, and full-fat yogurt. Nuts and seeds: Almonds, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, and sunflower seeds. Healthy fats: Olive oil, coconut oil, avocados, and avocado oil. Foods to Avoid or Limit During the early phases of the Atkins Diet, you’ll want to avoid the foods below. However, some of these are permitted during the less restrictive phases of the diet. Sugar: Sodas, fruit juices, candy, cookies, cakes, pies, and similar items. Grains: Breads, pasta, rice, cereal, and crackers. High-carb vegetables: Carrots, beets, turnips, green peas, corn, butternut squash, potatoes, and sweet potatoes. High-carb fruits: Bananas, pineapple, papaya, mangos, pears, and grapes. Legumes: Lentils, beans, and chickpeas. The Atkins Diet is a popular carb-restricted diet that has been around for a long time. While it can help you lose weight initially, it’s not always sustainable and the diet itself can be challenging to follow. References [1] Gardner, Christopher D., et al. “Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors among Overweight Premenopausal Women.” JAMA, vol. 297, no. 9, 7 Mar. 2007, p. 969, https://doi.org/10.1001/jama.297.9.969. [2] Bolla, Andrea Mario et al. “Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes.” Nutrients vol. 11,5 962. 26 Apr. 2019, doi:10.3390/nu11050962 [3] Ge L, Sadeghirad B, Ball GDC, da Costa BR, Hitchcock CL, Svendrovski A, Kiflen R, Quadri K, Kwon HY, Karamouzian M, Adams-Webber T, Ahmed W, Damanhoury S, Zeraatkar D, Nikolakopoulou A, Tsuyuki RT, Tian J, Yang K, Guyatt GH, Johnston BC. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials. BMJ. 2020 Apr 1;369:m696. doi: 10.1136/bmj.m696. Erratum in: BMJ. 2020 Aug 5;370:m3095. doi: 10.1136/bmj.m3095. PMID: 32238384; PMCID: PMC7190064. READ MORE

Our Blog January 14, 2022

Volumetrics Diet

The Volumetrics Diet is based on the volume and density of food intended to help improve health through satiety. Here’s what it entails, including the pros and cons, and tips for applying it to your lifestyle. What is the Volumetrics Diet? The Volumetrics Diet is a weight-loss diet plan based on the idea of fullness, instead of deprivation of foods. It was created by Dr. Barbara Rolls, a nutrition science professor and researcher at Pennsylvania State University. Volume-based eating allows you to eat larger quantities of food without overconsuming calories by choosing foods with low caloric density and/or high water content. Caloric density is a number calculated by dividing the number of calories in a food by its weight or volume. For example, an apple that is 52 calories and weighs 100 g would have a caloric density of 0.52 (52/100 = 0.52). Multiple studies show a significant association between eating foods with low-calorie density and weight loss in obese adults. People who change their diets to focus on foods with low caloric density may also improve the quality of their overall diet, especially if they previously had a diet low in fruits and vegetables. What to Eat on the Volumetrics Diet? Foods are placed into 4 main categories on the Volumetrics diet, based on their caloric density. Category 1: Very-low-density foods (providing <0.6 calories/gram) Fruits, non-starchy vegetables, unsweetened beverages (like water, coffee, and tea), non-fat milk, and broth-based soups fall under this category. Category 2: Low-density foods (providing 0.6-1.5 calories/gram) Beans and legumes, starchy vegetables, whole grains, low-fat mixed dishes, and lean proteins fall under this category. Category 3: Medium-density foods (providing 1.6- 3.9 calories/gram) Refined carbohydrates, meat, pretzels, pizza, and full-fat dairy are considered medium-density foods. The CHOMPS collection of protein sticks also fits into this category. Category 4: High-density foods (providing 4 – 9 calories/gram) Crackers, cookies, chips, fast foods, oils, nuts, and seeds are in this category. Followers of the Volumetrics diet should prioritize choosing mostly foods from Categories 1 and 2, but there is the flexibility that allows you to eat from each category. On the Volumetrics diet, there are no “off limits” foods – you only need to modify how often you eat certain calorically-dense foods. There are also no skipping meals in this diet – you can have three meals, two snacks, and a dessert daily. Drawbacks to Volumetrics Diet A diet based on foods that are nutrient dense is in line with most dietary recommendations, but there are some downsides to the Volumetrics Diet. The most noticeable drawback is that the categories are based solely on caloric density. This means that the diet downgrades nutrient-dense foods that happen to be calorie dense. For example, foods like nuts, seeds, avocados, and other sources of healthy fats are considered foods to be eaten sparingly based on their caloric density. This could cause some to unnecessarily limit their intake of healthy fats, which is needed for a properly functioning body. This diet can also be time-intensive, depending on how closely you follow it. While certain whole foods may be easy to categorize, it can take extra time to determine the density of mixed foods and meals. Tips to Help Make It Work The Volumetrics Diet is all about flexibility, which can make this diet more sustainable than some other popular diets. Here are some simple strategies you can use to make the Volumetrics Diet work for you: Control the caloric density of your meals by preparing your meals at home – it eliminates hidden fats and sugars Utilize Volumetric Diet books, measuring tools (like scales and measuring cups), and food tracking apps to determine the portions and caloric density of foods Make half of your plate fruits and vegetables Start your main meal with a salad or broth-based soup Include protein, fiber, and low-calorie beverages with meals Support your dietary changes with other healthy lifestyle behaviors for weight loss, like physical activity Bottom Line The Volumetrics Diet is one of many healthy diet plans that you can choose from. If you like the idea of being able to fill your plate without an overload of calories, this diet may be for you. No matter what dietary pattern you choose, including nutrient-dense foods is key to being healthy. CHOMPS meat sticks are a perfect snack packed with protein to include while following a Volumetrics Diet or any other healthy lifestyle. READ MORE

Our Blog January 12, 2022

Taco Jerky Burrito Bowl

You’re going to love this Taco Jerky Burrito Bowl recipe. DIY burrito bowls save money, are customizable, and more nutritious than restaurant versions. Learn more. READ MORE

Our Blog January 12, 2022

Beginner’s Guide to Weight Watchers Diet

WW, formerly Weight Watchers, is a program that promotes both weight loss and a healthy lifestyle. Learn if WW right for your weight loss goals with this article. READ MORE

Our Blog January 12, 2022

Intermittent Fasting Guide For Women

From enhanced energy to weight loss and fewer food cravings, intermittent fasting is credited with plenty of health benefits and continually tops the latest trends in wellness. The perks are appealing, but fasting doesn’t agree with everyone. For women, intermittent fasting may actually cause more harm than good. In this post, we’ll review the basics of intermittent fasting, why it might be troublesome for women, and how to safely get started. What is Intermittent Fasting? Intermittent fasting is a time-focused way of eating that balances periods of eating with regular, short periods of fasting. The focus is solely on the timing of when to eat meals and snacks and when to fast, or abstain from eating. Other than that, there are no hard and fast rules about what foods to eat. Types of Intermittent Fasting There’s no right or wrong way to practice intermittent fasting. Some of the more popular styles of intermittent fasting include: 1. Time Restricted Fasting This method refers to limiting eating to a certain window of time in each 24 hour period. This could look like fasting from 8PM to 12PM (16 hours) and eating from 12PM to 8PM (8 hours). Again, there’s no rules here. Some people fast for 12 hours and limit eating to the remaining 12 hours of the day. Trial and error is your best bet for finding the best time frame for you and your lifestyle. 2. Modified Fasting Modified fasting, or the 5:2 method, is defined by eat whatever and whenever you want 5 days a week and fasting the other two days of the week. Some people don’t eat anything on the fasting days and others eat a very small amount, restricting calories to about 25% of total daily energy needs. If you normally eat about 2000 calories a day, you’d eat about 500 calories on the two fasting days. 3. Alternate Day Fasting With this method, you alternate between eating and fasting every other day. This could look like eating on Monday, fasting Tuesday, eating Wednesday, fasting Thursday, and so on. There are no restrictions on what to eat or when to eat on eating days. Benefits of Intermittent Fasting People are drawn to intermittent fasting because it’s easy to follow with no food rules or calorie counting required. Some of the potential benefits linked to intermittent fasting include: Improved body composition Improved blood sugar levels Reduced risk of cardiovascular disease, type 2 diabetes, and cancer Improved PCOS (polycystic ovary syndrome) symptoms Drawbacks of Intermittent Fasting for Women Although more research on intermittent fasting for women is needed, a few studies have suggested fasting can pose unique health problems for females. It all comes down to hormones. Women’s reproductive hormones are sensitive to changes in food intake. Changes in a woman’s levels of estrogen and progesterone can result in: Delayed or lack of ovulation Altered periods Fertility issues Mood swings Increased hunger and food cravings Of course, not all women who try intermittent fasting end up in hormonal chaos. Some experts believe fasting in combination with high stress levels may be the reason why intermittent fasting adversely impacts some women. Getting Started with Intermittent Fasting for Women The first step to getting started with intermittent fasting for women is to consider your current stage of life. Certain times in a woman’s life require increased energy intake. If you’re pregnant, breastfeeding, or actively trying to conceive, you’ll want to hold off on trying intermittent fasting. Intermittent fasting is not the right fit for women with a history of disordered eating or binge eating. If none of the above apply, it’s recommended women ease into intermittent fasting with the time restricted approach. Start by increasing the amount of time between your last meal of the day and your first meal the next day. Twelve hours in between meals is a good starting point. If a longer overnight fast agrees with you, you can try increasing the fast one hour at a time. Remember to listen to your body as you get started with intermittent fasting and notice if you feel: Generally unwell Fatigue or low energy Ravenous Moody Difficulty focusing Changes to menstruation If you experience any of the above, you may need to shorten your fasting window or try a different approach altogether. Whether intermittent fasting works for you, eating a nutritious diet is key to good health. Meals should include fiber-rich foods, lean proteins, and healthy fats. Healthy snacks, like fruit, vegetables, CHOMPS jerky, and nuts can help keep you full between meals, reduce cravings, and replace less healthy options. READ MORE

Our Blog November 02, 2021

Intermittent Fasting 101

What is intermittent fasting? Intermittent fasting is a broad term for alternating periods of eating and fasting. Instead of focusing on specific foods, following an intermittent fasting schedule focuses on the timeframes for when calories will be consumed. As a beginner to intermittent fasting, there are several different ways to practice that have different eating time periods but utilize the same principle of time-restricted fasting. The most popular method is the 16:8 approach that allows for 16 hours of fasting with an 8 hour period for eating. While the research for whether intermittent fasting can provide long-term benefits is still on-going and needs additional support, a systematic review from the College of of Family Physicians of Canada examined the evidence for IF related to reducing obesity and found that weight loss occurred in all trials with no serious adverse side effects, which supports intermittent fasting as one strategy to weight loss. Below are additional health benefits from preliminary studies linked to intermittent fasting: Benefits of Intermittent Fasting: Decreases Inflammation A study shows that fasting may help reduce acute and chronic inflammation in the body and improve chronic inflammatory diseases Improved Glucose Control and Insulin Sensitivity Insulin is a hormone that controls your blood sugar levels and a study shows that fasting may decrease fasting insulin levels to help prevent insulin sensitivity Increase Levels of Human Growth Hormone Human growth hormone has been linked to supporting a decrease in overall fat mass and increase in lean muscle mass. Weight Loss For some people, intermittent fasting can be an easier way to achieve a calorie deficit to support weight loss Foods to Eat and Foods to Avoid Even though intermittent fasting is focused less on the specific foods consumed and more about the eating timeframes, it’s still always a good idea to make sure that the foods you are eating contain a balanced mix of both macronutrients and micronutrients. Healthy options such as CHOMPS meat snacks are low-sugar, high protein choices that work for a variety of dietary preferences. Studies show that consuming foods high in protein may help reduce levels of the hunger hormone ghrelin and help you feel fuller faster. One-serving of the CHOMPS Beef Stick provides 10-grams of protein and zero grams of sugar. Overall, the recommended foods during intermittent fasting are the same foods recommended to support general health: fruits, vegetables, nuts and seeds, and high-quality lean protein sources can be beneficial to any healthy lifestyle. Prioritizing whole foods and limiting items with added sugars is generally a good guideline to follow as a way to optimize a diverse nutrient intake. Risks to Intermittent Fasting: Many of the studies conducted about intermittent fasting only provide details about short-term results, therefore it is difficult to gather data on the efficacy of intermittent fasting in the long term. In addition, there’s no study that determines the ideal intermittent fasting regimen that provides information such as the minimum total number of weekly fasting days or the minimum amount of fasting time per period to get any potential benefits. Here are some of the most common risks associated with intermittent fasting: Headaches Lack of energy Dizziness Hunger pangs Changes in GI such as constipation Changes to hormones that affect appetite Since individual nutrition needs will differ, intermittent fasting is generally not recommended for people with diabetes, children/teens, individuals with a history of an eating disorder or disordered eating, women who are pregnant or breastfeeding, and individuals who are at risk for nutrient deficiencies. It’s best to consult with your primary care doctor prior to beginning intermittent fasting, especially if you are currently taking any medications that may need to be adjusted. Beginner Tips for Intermittent Fasting: Intermittent fasting can be done several different ways. The most common form of intermittent fasting is the 16:8 approach, which means fasting for a period of 16 hours and allowing an 8 hour window for eating meals. This is the most popular because it’s the simplest, easiest method and you are free to choose your own timeframe for eating based on what works for your schedule, For example, if you finish dinner early, go to bed, and have lunch as the first meal of the day, it provides a similar structure to the 16:8 timeframe for this method but you can adjust to the optimal times for you. It’s best to start at a slow pace and slowly reduce the window time for eating and increase the period for fasting, spaced out over several months. The best strategy will always be the one that you can maintain and sustain! Common Questions About Intermittent Fasting: Do I need breakfast in the morning to boost my metabolism? Studies have shown that there are no differences in calories burned between people who eat breakfast and people who skip breakfast within a 24-hour timeframe. The type and total amount of food you consume is still the most important factor in relation to metabolism. If you are hungry and enjoy breakfast, then it’s totally fine to opt-in for a meal but if you’re not as hungry in the morning, you also have the option of waiting until you are. Do liquids count during fasts? Fasting generally means no solid foods or beverages that have calories and carbohydrates. Therefore, water is allowed and liquids such as coffee and water that have zero or five calories and less per serving are allowed. What foods can I consume? Again, intermittent fasting should be a tool used to improve overall healthy habits. While you’re free to eat whatever you like, focusing on whole foods such as fruits, vegetables, healthy fats from nuts and seeds, and lean proteins all while minimizing added sugars will help support a healthy lifestyle overall. Conclusion: Because there’s no one-size-fits all to nutrition and wellness, intermittent fasting should be viewed as just one of the many strategies that can be used to support overall health. Other factors such as sleep, proper nutrition, and exercise are all tools used in combination to create a lifestyle that works for you. At the end of the day, the best lifestyle and eating pattern for you will always be the one you can maintain. Focusing on nutritious food options such as CHOMPS meat snacks is still a great way to maintain and sustain any healthy lifestyle. Check out all of the flavor options CHOMPS offers to fit your dietary preferences! READ MORE

Our Blog October 22, 2021

Keto Snacks + Recipes at Trader Joe's

The best Trader Joe's keto snacks, plus 2 keto recipes made with just 5 items from Trader Joe's! We all love Trader Joe’s. Such a friendly store that is filled with amazing ingredients, fresh produce and convenience items for delicious and healthy meals. Did you know Trader Joe’s has tons of keto friendly ingredients? And keto snacks galore! Background on the Keto Diet In case you are new to the keto diet, here are the basic principles: The keto diet is a popular style of eating for the purpose of weight loss, as well as other health benefits such as improved energy, reducing blood sugar if you have diabetes, less hunger, better brain focus, etc. When eating keto, it means you are choosing to eat foods that are high in fat, moderate in protein and low in carb. By doing this, your body will switch over to being “fat fueled”, and it will begin to burn fat for fuel rather than carbs. By burning fat for fuel, you will lose weight easily and quickly. The typical macro goals of keto is to have 75% of your calories come from fat, 20% of your calories come from protein and 5% come from carbs. Around 20-25g net carbs is the most common goal, which is calculated by subtracting the total fiber from total carbs. Importance of Snacks on the Keto Diet Having plenty of snacks on hand is one of my top tips to set yourself up for success when doing the keto diet. Especially in the beginning when your body is transitioning over from burning carbs for energy to being fat fueled and burning fat for energy. When hunger strikes, if you have healthy snacks within reach you’ll fill yourself up and be much less likely to stray and stick to your weight loss goals. Keto Snacks at Trader Joe's Here are 17 of my favorite keto foods at Trader Joe's! 1. Chomps meat sticks: Did you know Chomps are available at Trader Joe’s? Chomps is my #1 favorite meat snack, especially for on-the-go since Chomps travels so well and doesn’t require any refrigeration. It is 0 carbs, has 10-12g of protein, filling and tastes delicious! 2. Mini Bell Peppers: Bell peppers are a great low carb vegetable that are the perfect snacking size. The mini ones have barely any seeds in them. They also travel great! 3. Jicama Sticks: If you’ve never tried jicama before, you must give it a try! It tastes like a sweeter radish with tons of crunch. I love that the jicama is cut in to sticks, perfect for snacking or dipping in to ranch dressing. 4. Celery: Celery sticks are another extremely low carb vegetable. I love celery smothered in almond butter to add better fat macros. 5. Mini Brie Bites: Trader Joe’s has no shortage of cheeses, almost all of which are very keto friendly (avoid any sweetened with honey or with fruit mixed in). One of my favorites are these little mini brie bites. Perfect size for a snack, and tons of great fat macros 6. Organic String Cheese: Nothing like a good old string cheese to take you back to the fun snacks of childhood! 7. New Zealand Organic Sliced Cheddar Cheese: This is my personal favorite of the sliced cheeses. I love to break the slice of cheese in half then wrap some turkey lunch meat around it and eat like a little deli burrito. This is my personal favorite of the sliced cheeses. I love to break the slice of cheese in half then wrap some turkey lunch meat around it and eat like a little deli burrito. 8. Uncured Applewood Smoked Salami: Trader Joe’s has tons of lunch meats that all make great keto snacks. If you haven’t tried their applewood smoked salami you’ve got to give it a try! Delicious, and salami has much higher fat macros than turkey lunch meat. I love that this one is nitrates and nitrite free! 9. Genoa Salame + Provolone Cheese snack pack: For a fun little charcuterie snack, these packs of salami and provolone cheese are delicious. 10. Guacamole to Go: Avocados are one of the highest fat food sources, and perfect for keto. But eating an avocado on the go isn’t very convenient. These little guacamole cups are the perfect solution and size for a snack! I’ve eaten them plain with a spoon, or dip in bell pepper or jicama sticks or celery. 11. Organic Cream Top Plain Yogurt: Of all the yogurts Trader Joe’s carries, this is the best choice for keto. It’s made with whole milk, so great fat macros. Love that it is organic and made with grass fed milk! ¼ cup is the perfect serving size for keto. Enjoy with some berries or some nuts for a little keto parfait! 12. Hard Boiled Peeled Eggs: An egg is the perfect macros for keto. High fat, moderate protein and low carb. For ultimate snacking convenience, Trader Joe’s has hard boiled eggs that are already peeled! Sprinkle on some everything but the bagel seasoning and it’s a great on-the-go no-cook breakfast! 13. Just a Handful of Olives: Did you know olives are packed with fat? Great keto snack! These little packets are the perfect amount, and much more convenient than opening up a can of olives. 14. Coconut Oil Packets: Coconut oil is 0 carbs and TONS of fat. These little packets are great to add to your coffee to make a bulletproof coffee on the go! 15. Oven Baked Cheese Bites: If you’re craving the crunch of a cracker, these oven baked cheese bites are just what you need. Crunchy and made of just cheese, they’re very low carb. I love them by the handful as a snack. They also make a great crouton in a salad, or crunchy topping for a soup! 16. Just A Handful of Dry Roasted + Unsalted Almonds: Nuts are a great snack for keto since they’re so high fat and low carb! Trader Joe’s has tons of nuts to choose from. One of my go-to’s are these little packets of roasted and unsalted almonds. Can’t beat that crunch! 17. Rosemary Marcona Almonds: These rosemary marcona almonds are one of my favorite appetizers to put out and snack on when I want it to feel a bit fancier. The flavor is amazing! 5 Ingredient Keto Recipes from Trader Joe's Now that you’re prepped on snacks, let me share with you some delicious and super simple keto friendly recipes using just 5 items from Trader Joe’s! Both of these recipes are minimal effort, have great keto macros, and can be made even if you’re very new to cooking. 5 Ingredient Keto Crispy Verde Chicken Tacos Chicken thighs are cooked in the instant pot with salsa verde, then shredded and broiled until crispy and caramelized. Served on jicama wraps with sliced avocado and cilantro. Will satisfy all your taco cravings for a fraction of the carbs! Click here for the recipe and video demo! 5 Ingredient Keto Sheet Pan Sausage + Veggies Chicken sausages, bell pepper, onion and broccoli are all roasted on a sheet pan until tender and caramelized. Just 5 minutes of chopping and the oven does all the work for you! And minimal cleanup! Served with sliced avocado. This is a great meal to double the recipe and have delicious leftovers for lunch the next day! Click here for the recipe and video demo! Head here to check out other flavors of Chomps that you can pair with some of these snacks and meals. READ MORE

Our Blog September 24, 2021

A Dancer's Diet: What to Eat to Stay Energized

Being a professional dancer has its highs – the costumes, the glamorous makeup, the lights, the applause. But with every high, comes the potential to experience lows like mental fatigue, physical pain, and low energy. Dance rehearsals can involve hours of performing repetitive and athletic choreography, throwing my body into someone else’s arms in hopes that they catch me, and memorizing complex movement patterns moments after learning them. In short, dancing is really, really hard. That’s why it’s so crucial for me to make the right food choices and eat healthy snacks. The foods I eat have nothing to do with appearance and everything to do with performance. I reach for foods with quality ingredients that will keep my body energized, my mind sharp, and help rebuild my muscles so I can come back stronger than the day before. Below are my go-to foods to fuel me through every step, twirl, and leap. Chomps Original Turkey Sticks As a dancer, I am constantly moving. That’s why I always include plenty of room for healthy snacks that are super energy dense and satiating like these Chomps Turkey Sticks. These are packed with delicious flavor and plenty of protein to keep me full, maintain muscle, and properly recover my body. Plus, they’re small enough to keep stocked in my dance bag 24/7. Homemade Trail Mix I love to mix things up and get creative -- whether that’s the style of dance I’m doing or the snacks I’m consuming. There’s really no better way to keep my palate surprised and stomach happy than with a homemade nut mix. I personally love to combine roasted cashews, almonds, chopped dates and pumpkin seeds, but you can have fun with it and mix any combination your heart desires. Big Green Smoothie To compensate for the energy and the micronutrients I expend during a dance session, I start my day off with a big green smoothie. For the base, I like to use spinach and frozen banana. Then I’ll add plenty of coconut water to keep me hydrated, protein powder, and some kind healthy fat like avocado, nut butter, or seeds. This is the most delicious way to sneak in some veggies and keep me focused until snack time. PB&J Overnight Oats Carbohydrates like oats are a dancer’s best friend because they offer quick and lasting energy. To make my pb&j overnight oats, I combine rolled oats, almond milk, mashed banana, vanilla protein powder, and chia seeds to a mason jar. I’ll give that mixture a good shake and store it in the fridge overnight. In the morning I’ll top it with a healthy scoop of peanut butter and fresh berries, throw it in my bag, and head out the door. Original Beef Chomplings These original mini meat sticks provide the perfect bite of flavor and energy without making me too full. They come in handy when I have a more demanding rehearsal schedule and a little less time to fully indulge. They also come in a variety of flavors so I never get bored. Whether you're preparing for your next performance, or maintaining energy levels at practice, Chomps has the perfect snacks to satisfy your appetite while on a dancer's diet. Filled with all-things-good-for-you, Chomps' products come in various meat stick flavors, varieties, and sizes to suit your taste. Make your next move the best yet! READ MORE

Our Blog September 24, 2021

Diet Plan for Runners

Proper nutrition for runners can help boost performance by ensuring adequate nutrients to optimize energy. Because running is a high-impact aerobic exercise, runners expend a higher amount of energy which requires a diet with an adequate amount of calories and the right mix of both macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals). Including healthy, nutrient-dense snacks throughout the day can be a helpful way for runners to get enough calories to support maximum performance. Prioritizing snacks in their whole food forms is a helpful way to ensure a well-balanced diet. These options include high-quality meats, vegetables, fruits, nuts and seeds, and whole-grains. Reducing foods with added sugars in the diet overall can help prioritize nutrient-rich options that help provide longer lasting energy. Here’s a list of healthy foods for runners based on dietary preferences: Paleo Food Options for Runners Vegetables - any vegetables such as broccoli, brussel sprouts, carrots, cucumbers, turnips, carrots, sweet potatoes, potatoes, any leafy greens, beets Fruits - berries, apples, pears, cherries Lean meats and proteins - poultry, beef, seafood, eggs Snacks made from whole foods such as plantain chips, dried fruits without added sugars, or Chomps meat sticks Cassava based foods and snacks Nuts and Seeds - almonds, cashews, pumpkin seeds, sunflower seeds, pistachios, walnuts Whole-30 Approved Food Options for Runners Vegetables - all vegetables Fruits - all fruits Lean meats and proteins - poultry, beef, seafood, eggs Snacks made from whole foods such as plantain chips, dried fruits without added sugars, or Chomps meat sticks Nuts and Seeds - almonds, cashews, pumpkin seeds, sunflower seeds, pistachios, walnuts Keto Food Options for Runners Fish - salmon, tuna Lean Meats - poultry such as turkey or chicken, beef Seafood - crab, shrimp, lobster Lower-carbohydrate fruits such as avocados and coconuts, berries in small servings Eggs Chomps Turkey or Beef sticks Leafy Greens Lower-carbohydrate vegetables such as mushrooms, artichokes, cabbage, cucumbers, onions, celery, zucchini Nuts and Seeds - pumpkin seeds, almonds, walnuts, pine nuts, chia seeds, hemp seeds, flaxseeds Coconut, avocado, olive oils Weight Watcher’s Food Options for Runners Vegetables - all Fruits - all Dairy - nonfat plain yogurt, low-fat cheese Beans and Legumes Whole-grains such as rice, oats, quinoa Proteins such as fish, poultry, lean beef, seafood Under 100 calorie snacks such as popcorn, Chomps meat sticks Here are a few sample meal ideas for runners as a part of a generally healthy and nutrient-dense diet that prioritizes protein and fiber-rich foods. However, remember that individualized metrics such as age, height, weight, and personal factors will change the total amount of daily energy needed. Breakfast Options: Sweet potato hash with scrambled eggs and spinach Oatmeal with peanut or almond butter and fresh or frozen berries, side of scrambled or hard-boiled eggs Lunch Options: Roasted chicken wrap on whole-wheat or grain-free tortilla with lettuce, tomato - side of Chomps Salt and Pepper Venison and an apple Chopped salad with arugula, chickpeas, tomatoes, cucumbers, olive oil + vinegar, bacon, and Chomps Spicy Jalapeno Beef stick or Nashville Hot Chicken stick. Snack Options Dried mango + Chomps Original Turkey Crackers, hummus, Chomps Sea Salt Beef Handful of almonds + fresh apple Pizza “toast” with 1 slice whole-grain or gluten-free bread with marinara, cheese, and Chomps Italian Beef. Fresh pear + Chomps Smoky BBQ Beef Dinner Options Roasted salmon with wild rice and side salad Chickpea pasta with pesto, grilled chicken, green beans Learn what to eat before a run and which are the best foods for post-run recovery to fuel your body. Focusing on whole, minimally processed foods will provide a variety of nutrients in a runner’s diet. In addition, combining quality protein sources with fiber-rich foods will provide runners with longer lasting energy. For more healthy, high-protein, and portable whole food snack options, visit the Chomps store for a variety of flavors and options that fit your specific needs. READ MORE

Our Blog September 24, 2021

Cycling Diet for Weight Loss

Cycling is a great way to improve cardiovascular health, mental health, and muscular endurance. It’s easier on the joints compared to running so it’s a good option for a variety of people at all ages at different fitness levels. The CDC currently recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise per week and a regular cycling routine can help meet this guideline. In addition, consistent cycling over time can potentially help reduce the risk for hypertension. Studies have also shown that regular exercise may help reduce the risk for anxiety or depression. Along with improving heart health, it can also be used as a part of a lifestyle strategy to maintain a healthy weight. Since cycling is considered an aerobic exercise, it requires more oxygen and energy from the body and can provide a higher amount of calories burned per session. While the total amount of calories burned will vary depending on gender, height, weight, speed, and individual metabolism, cyclists can generally expect to burn around 150 calories for every 30 minutes of cycling at less than 10 miles per hour. Again, the intensity of the workout will depend on how much total effort you individually put into it along with personal factors such as height and weight. If your goal is to use cycling as a tool to support weight loss, you’ll want to make sure to include nutrition choices that can help you both recover and meet your nutrition goals. Ultimately, losing weight comes down to the balance between energy intake and energy output. Therefore, it’s not always necessary to cut out specific food groups. Rather, it’s about being smart about portions and knowing when to consume what foods specific to your goals. The best cycling snacks for weight loss will include food options and sources that combine a mix of protein, high-fiber carbohydrates, and healthy fats. Here’s a list of portable and convenient snacks perfect for cyclists with weight loss as a goal: 1. Chomps Original Turkey Stick Chomps original turkey stick provides 10-12 grams of protein per 1.15 oz stick, which helps with overall satiety and feeling fuller for longer. Plus, there’s no sources of added sugars, which can be a sneaky source of excess calories that may contribute to weight gain. Adding protein to snacks and meals stabilizes appetite and helps reduce overeating. Because protein takes longer to digest, it helps keep us full in-between meals and increases overall satiety. 2. Dried Fruit Dried fruit such as dried apples, dates, or mangoes contain micronutrients and carbohydrates that can provide quick sources of energy before and during a ride. In comparison to other food groups besides vegetables, fruit overall is lower in calories but contains more nutrients per serving and can be a very healthy addition to a cyclist’s diet. Look for options on the ingredient label that includes the whole fruit without any additional added sugars. Pair with a source of protein, like Chomps meat sticks for long lasting energy. 3. Fresh Fruit Portable fruits such as apples and bananas are also healthy, lower calorie options for cyclists. Not only do they provide prebiotic fiber that help support gut health, they also contain quick sources of carbohydrates to help the body fuel up for rides. In addition, bananas naturally contain electrolytes such as potassium and magnesium to help assist with hydration. Again, pairing fruit with a protein source such as Chomps meat sticks can help increase overall satiety. 4. Hard-Boiled Eggs Eggs are low in calories but packed with protein and essential nutrients like Vitamins D, E, and K which all work together to support a healthy metabolism. 5. Sweet Potatoes Sweet potatoes are a fantastic source of energy for cyclists because they provide beta-carotene to support recovery and essential minerals such as potassium, magnesium, and vitamin A. Plus, there are only around 100 calories per one serving of a medium sweet potato and contains 4 grams of fiber per serving to support gut health. 6. Chomps Original Beef Sticks Original Beef Sticks are exactly 100 calories and provide 10 grams of high-quality protein to the diet. Including this source of lean beef into the diet can support not only weight loss goals, but also provides sources of iron and Vitamin B12 that are important to maintain overall energy. When it comes to choosing snacks and food options for weight loss, high protein options can help cyclists refuel and stay satiated. Increasing the intensity of the ride by adding resistance - whether if it’s indoor on a stationary bike or outdoors with an elevated terrain can create a more challenging session to increase the overall calorie output. Combining a higher calorie expenditure with a diet that prioritizes protein and fiber-rich carbohydrates can help support those with weight loss goals. For more easy, high protein, and convenient snacks that support cyclists in their weight loss and nutrition goals, head over to check out a variety of Chomps flavor options - all 100 calories and under per serving. READ MORE

Our Blog September 24, 2021

Athlete Diet Tips + Meal Plan

Looking for nutrition tips to fuel peak athletic performance? Chomps has diet tips for athletes and a healthy meal plan to help you perform at your best. READ MORE

Our Blog September 24, 2021

High Fiber Foods for Any Diet - Chomps

Trying to add more foods with higher fiber in your diet? We compiled a high-fiber food list for your next grocery run. READ MORE

Our Blog August 12, 2021

Paleo Pantry Staples List

One of the core principles of a successful and enjoyable Paleo lifestyle is home-prepared meals and snacks. Keeping your kitchen and pantry well-stocked with ingredients for meals and snacks makes sticking with the Paleo diet easier and more successful long-term. The Paleo diet is made up of unprocessed foods. The following foods are included on the Paleo diet: Meat Poultry Seafood Eggs Vegetables Fruits Nuts Seeds Herbs Healthy fats like coconut oil, extra virgin olive oil, and avocado oil The following foods are limited or eliminated on the paleo diet: Dairy products Grains, including wheat, rice, and corn Legumes, like beans and lentils Sugar Processed foods While many Paleo-approved foods are perishable items like meat and produce, we’ve created a list of pantry items to add to your grocery list. Here are some of our favorite, flavor-packed Paleo pantry staples. Beef Jerky The #1 paleo snack to have in your pantry at all times is beef jerky meat sticks! It’s both a great snack and a great addition to any meal. Chomps Original Beef Jerky Sticks weigh in at just 100 calories. And with 10 grams of protein per stick, they can be a great protein supplement to any meal, helping you to stay fueled and full. Canned Tomatoes It’s a complete myth that canned produce is nutritionally inferior to fresh fruits and vegetables. While the heat and pressure of canning can destroy some nutrients, canned tomatoes are still a good source of fiber, vitamin C, and lycopene. Homemade sauces or soups made with canned crushed, diced, or whole tomatoes come together faster, easier. Oftentimes dishes with canned tomatoes are more flavorful compared to cooking with fresh tomatoes. Grain-Free Flours Almond flour and coconut flour are examples of grain-free flours that can be enjoyed as part of a Paleo lifestyle. Although moderation is still recommended for Paleo versions of baked goods and sweets, these flours are great to keep on hand when the urge to bake hits. These flours are lower in carbohydrates and higher in fiber, protein, and fat than wheat flours. Almond and coconut flour contain a high amount of fat, therefore they should be stored in the refrigerator to prevent rancidity and help them last longer. Assorted Nuts & Nut Butters Whether you reach for almonds, cashews, pecans, walnuts, or peanuts, nuts are full of healthy fat, protein, and fiber. They’re also a good source of vitamins and minerals, including vitamin E, magnesium, zinc, and selenium. Choose raw nuts over roasted and natural nut butters. Roasted nuts and prepared trail mixes often contain added PUFA oil(s), sugar, and salt. Look for a natural nut butter that contains just nuts and no added oils or sugar. You can use whole nuts to make your own nut butters, granola, and snack mixes. Or add them to baked goods, or for topping salads and smoothie bowls. Use ground nut butters to add fat to smoothies, as a vegetable dip, or to flavor savory sauces. Condiments & Vinegars Condiments and vinegars can be used to maximize the flavor of your recipes. They can transform plain protein and veggies into a variety of cuisines. If you like spicy food, keep sriracha, salsa, and hot sauce on hand. For Asian-inspired recipes, tamari, coconut aminos, and fish sauce add umami for depth of flavor. Vinegar is essential for making your own salad dressings, but they can do way more than that. Try adding a splash of acid to soups and sauces just before serving is a classic chef’s trick to help brighten and unify flavors. Consider apple cider, white wine, red wine, and balsamic varieties. Some prepared condiments, like ketchup, salad dressings, and mayonnaise are sources of hidden sugar, oils, and/or preservatives that aren’t Paleo-friendly. You can find Paleo versions that are made without sugar and with healthier oils, like avocado oil, or you can try making your own. Cooking Oils Cooking with healthy fats that contain a more optimal ratio of omega-3 to omega-6 fatty acids is a key principle of the Paleo diet. Canola and vegetable oils, which are high in omega-6 fatty acids, should be avoided. Avocado, coconut, and extra virgin olive oils can be used to bake, saute, and roast. Ghee, or clarified butter, and lard can also be used for most cooking methods. Dates, Honey & Maple Syrup Sugar isn’t consumed on a paleo diet, but that doesn’t mean you’ll never taste something sweet again. You can find Paleo recipes for cakes, cookies, and more made with healthier flours and sweeteners like dates, honey, and maple syrup. Dried dates can be enjoyed by themselves as a sweet treat. Honey and maple syrup can be used to make energy balls or add a touch of sweetness to smoothies, homemade salad dressings, and even savory dishes. Although they still contain sugar, dates also provide fiber and raw honey and maple syrup contain antioxidants and trace minerals. Olives A few briny olives right out of the jar are a good Paleo-friendly fix when you’re craving a salty snack. You can also enjoy them on salads, in sauces, or ground into a savory spread like tapenade. Olives are rich in heart-healthy monounsaturated fats and vitamin E. Turkey Mini Jerky Sticks We can’t say it enough, jerky sticks are a great pantry essential. Chomps Turkey Mini Jerky Sticks are sized just-right to keep in the car, your bag, or even kids lunchboxes for easy on-the-go snacking. For more Paleo snack ideas, check out all the other varieties of jerky sticks. READ MORE