Disclaimer

This manual is for educational purposes only and you must get a physician’s approval before beginning to prepare and

consume these recipes.

This educational manual is meant for healthy men and women age 18 and older. It is not meant to supplement or replace essential nutritional foods that are optimal for health. Please ensure that your carefully read each ingredient, and identify

any foods you may be allergic to.

Nothing in this manual is intended as a substitute to any dietary recommendations prescribed by your physician. If you any

allergic reactions please consult a physician. This manual is for informational use only. Outer Strength Fitness will not assumer

any liability or be held responsible for any form of injury, personal loss or illness caused by the utilisation of this

information.

Healthy eating isn’t all about calorie counting. Nutritious foods are key, but sometimes it’s nice to know you can grab a quick snack that doesn't deliver an entire meal's worth of calories. The next time hunger creeps up when it’s least convenient turn to this list for a small and satisfying bite that won’t ruin a healthy day. 1. Greek Yogurt Consume 1 cup of Greek Yoghurt anytime of the day. If you need a bit more taste, add a few berries. (Any of your choice) 2. Cottage Cheese and Celery Top 1/2 cup of low-fat cottage cheese with 5-6 celery stalks.

3. Egg Whites and Toast Toast one slice whole-wheat bread and top with three scrambled egg whites. Sprinkle with a dash of pepper and salt 4. Carrots and Hummus 10 baby carrots with 2 tablespoons hummus will fill the spot. Jazz it up with fresh herbs like dill or parsley.

5. Open Faced Turkey Sammie Toast one slice whole-wheat bread and spread with 1-teaspoon honey mustard. Top with two slices of deli turkey.

6. Handful of Almonds Almonds don’t need any extras to be a satisfying snack. Almonds are fulll of healthy fats and protein helping your feel fuller for longer.

7. Popcorn Popcorn isn’t the worst choice for a quick snack. Choose a low-fat, low-sodium pre-packaged variety or pop kernels in a

small paper bag in the microwave.

8. Handful of Pistachios The nuts give you the biggest bang for your calorie buck. Pistachios rank higher in protein and lower in saturated fat compared to most other nuts. Pick the in-shell variety if you can. A research has shown that most people consume over 40% more calories if you choose non shelled pistachios.

9. Hard Boiled Eggs

Boil Three eggs for 12 to 15 minutes. Let them cool, de-shell, slice in half.(remove the yolks if you like)

10 – Fresh Watermelon Salad Top 1 cup raw spinach with 1-tablespoon balsamic vinegar and 3/4 cup diced watermelon. Spinach has a ton of vitamin K (which helps blood clot properly when you get cut) and vitamin A (which is good for your eyes)

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