Our Mission About Us

The Daily Chomp

The latest from Chomps, including recipes, community stories, lifestyle tips, and conversations with business leaders.

Jalapeño Pepper - Health Benefits

Our Blog May 05, 2025

Are Jalapeños Good for You? 7 Health Benefits of Jalapeños

Blind taste test: Chomps flavors

Our Blog March 06, 2025

Blind Taste Test: Tips & Creative Ideas to Try

Is Sausage Keto?

Our Blog February 08, 2025

Is Sausage Keto? Carbs in Sausage Revealed

is olive oil keto

Our Blog January 30, 2025

Are Olives Keto? | Keto Snacks & Recipes

guacamole recipe

Our Blog January 28, 2025

How Guacamole Fits Into a Low-Carb Keto Diet

plate made from keto grocery list

Our Blog December 20, 2024

Ultimate Keto Grocery List for Beginners

Keto Diet Rules

Our Blog December 18, 2024

Keto Diet Rules & Basics: Ultimate Beginner's Guide

easy recipes for college students

Our Blog August 15, 2024

15 Easy Recipes for College Students on a Budget

weight watchers crock pot recipes

Our Blog April 23, 2024

25 Best Weight Watchers Crock-Pot Recipes

how to detox from sugar, sugar detox tips

Our Blog January 26, 2024

Sugar Detox: What to Expect and How to Detox from Sugar

low carb diet

Our Blog September 20, 2023

Complete Guide to a Low-Carb Diet

Intuitive Eating

Our Blog May 03, 2022

Beginner’s Guide to Intuitive Eating

Balancing a Low Sodium Diet

Our Blog May 03, 2022

Balancing a Low Sodium Diet

Healthy Snacks for an Active Lifestyle

Our Blog April 27, 2022

Tips, Meal Plan, and Snacks for an Active Lifestyle

hiking tips

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.

On The Go Breakfast Ideas

Our Blog January 21, 2022

On The Go Breakfast Ideas

Adkins diet plan

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.

volumetrics diet

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.

Even More for you to Chew On

Original Chicken

Original Chicken

Nashville Hot Chicken

Nashville Hot Chicken

Savory Breakfast Chicken

Savory Breakfast Chicken

Original Beef

Original Beef

Original Turkey

Original Turkey

Pepperoni Seasoned Turkey

Pepperoni Seasoned Turkey

Jalapeño Beef

Jalapeño Beef

Smoky BBQ Beef

Smoky BBQ Beef

Sea Salt Beef

Sea Salt Beef

Italian Style Beef

Italian Style Beef

Salt & Pepper Venison

Salt & Pepper Venison

Taco Seasoned Beef

Taco Seasoned Beef

Habanero Beef

Habanero Beef

Chili Lime Beef

Chili Lime Beef

Original Chicken

Original Chicken

Nashville Hot Chicken

Nashville Hot Chicken

Savory Breakfast Chicken

Savory Breakfast Chicken

Original Beef

Original Beef

Original Turkey

Original Turkey

Pepperoni Seasoned Turkey

Pepperoni Seasoned Turkey

Jalapeño Beef

Jalapeño Beef

Smoky BBQ Beef

Smoky BBQ Beef

Sea Salt Beef

Sea Salt Beef

Italian Style Beef

Italian Style Beef

Salt & Pepper Venison

Salt & Pepper Venison

Taco Seasoned Beef

Taco Seasoned Beef

Habanero Beef

Habanero Beef

Chili Lime Beef

Chili Lime Beef

Original Chicken

Original Chicken

Nashville Hot Chicken

Nashville Hot Chicken

Savory Breakfast Chicken

Savory Breakfast Chicken

Original Beef

Original Beef

Original Turkey

Original Turkey

Pepperoni Seasoned Turkey

Pepperoni Seasoned Turkey

Jalapeño Beef

Jalapeño Beef

Smoky BBQ Beef

Smoky BBQ Beef

Sea Salt Beef

Sea Salt Beef

Italian Style Beef

Italian Style Beef

Salt & Pepper Venison

Salt & Pepper Venison

Taco Seasoned Beef

Taco Seasoned Beef

Habanero Beef

Habanero Beef

Chili Lime Beef

Chili Lime Beef

Gray abstract star pattern on a white background