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I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

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  • Low-Carb Snacking
    If you’re on a low-carb diet, it’s time to say goodbye to crackers, cereal, cookies, and chips. Thankfully, you don’t have to go hungry. You can still find snacks that are tasty, energizing, and filling. Read >>
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Health and Fitness News
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Low-Carb Snacking

Eight low-carb ideas to satisfy your need for snacks.

Most weight-loss plans allow for some amount of snacking. After all, when you eat snacks, you’re less likely to overeat at meals. Skip snacks altogether and you may feel hungry and deprived and ready give up on the whole weight-loss idea. Done the right way, snacking also helps maintain your blood sugar levels, keeps your metabolism humming, and provides essential nutrients.

Because they’re easily accessible and easy to prepare, high-carb foods are often go-to snack foods. But if you’re on a low-carb diet, it’s time to say goodbye to crackers, cereal, cookies, and chips. Thankfully, you don’t have to go hungry. You can still find snacks that are tasty, energizing, and filling.
Here are eight ideas to whet your appetite.

Nuts and Seeds

High in fiber and protein, nuts and seeds can be a satisfying and simple snack. However, not just any nut will do. Since some varieties are high in carbs, you’ll need to be selective. Low-carb nuts include almonds, macadamias, pecans, walnuts, hazelnuts, peanuts, and Brazil nuts. Avoid chestnuts, cashews, and pistachios.

Pumpkin seeds, chia seeds, and sunflower seeds are also low-carb options. Since nuts and seeds can be high in calories, limit your serving size to a quarter cup.


Keep hard-boiled eggs in the refrigerator for a portable, quick, energizing snack. With less than one gram of carbs in each egg and a healthy amount of protein and fat, it’s safe for most people to eat one to two eggs a day without worrying about cholesterol. Sprinkle on a little salt and pepper or make a Deviled egg by combining the yolk with mayonnaise, mustard, salt, and pepper.

Kale Chips

Craving something crunchy and salty? Try some kale chips. With fewer than 1 gram of carbs per cup, kale is also extremely high in vitamins and minerals. Tear kale leaves into small pieces, lay them on a baking sheet, and drizzle with olive oil, salt, and garlic powder. Bake at 350 degrees for about 10 minutes or until crispy.

String Cheese

String cheese is easy to eat on the go or in a packed lunch. With 1 gram of carbs, 15 percent daily value of calcium, and 6 grams of protein, mozzarella string cheese can be a healthy low-carb snack option.

Berries and Cream

While some fruit is higher in carbs than others, berries are considered low-carb. If you’re in the mood for something sweet, why not enjoy half a cup of berries topped with two tablespoons of heavy whipping cream? Delicious and nutritious has never been so easy.

Veggies and Dip

Keep fresh veggies on hand and whip up some tzatziki dip for a savory snack. Made from plain yogurt, cucumbers, and garlic, two tablespoons of tzatziki dip contains only 2 grams of carbs. Celery sticks, carrot sticks, or broccoli florets taste yummy with the dip, so dig in!

Cottage Cheese

If you like the taste of cottage cheese, you’ll be happy to know it’s low-carb. With only 3 grams of carbs in half a cup, cottage cheese also contains 14 grams of protein and 7 percent of your daily value of calcium. For added flavor and texture, add cherry tomatoes, avocado slices, or green onions to your cottage cheese.

Salmon and Cucumber

Whoever said low-carb was boring? For this tasty treat, spread cream cheese on cucumber slices and top with strips of smoked salmon sprinkled with pepper. Salmon is low-carb and filled with heart healthy omega-3 fatty acids.

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