5 balanced snack ideas for you!

5 delicious snack ideas

“What should I eat for a snack?”

I am asked this question often so I put together this post to show you 5 examples of some healthy delicious snacks that I often have. A typical day for me is breakfast, lunch and dinner with 2 snacks in between, But, every day is different and sometimes it is breakfast, 2 snacks, pre workout, dinner and then another snack or breakfast, lunch, pre workout snack, dinner. It just depends on what I am doing that day. Most days I have a smoothie at some point either as a meal or a snack.

A lot of folks freak out about eating too much or too little and count calories but you know what? I strongly believe that is not the way to go.  I think that if you stick to these rules you will end up satisfying your mind and body as far as eating goes. (not to mention your sanity)

Eat when you are hungry (make sure it is actual hunger and not a result of being bored, dehydrated or tired) I have heard people say if you are truly hungry you will eat an apple>>point being it is not a craving or being bored or tired. If you are hungry you will want to devour that apple. Think about it.

Make sure you are drinking half of your bodyweight in oz of water daily-more if you sweat for 20 to 30 minutes or more or drink alcohol that day.

Balance your meals and snacks-each one should include carbs/fiber, protein and good fats.

After a workout get protein in your system within 30 min of finishing. Your muscles are begging for it and that is why protein powder comes in handy but if you plan accordingly you don’t have to use it.

Don’t feel guilty about certain foods. Just keep it positive and make sure you are getting your carbs, protein, fats and water balanced throughout the day. If you have a grilled cheese or some chicken wings-enjoy them and don’t punish yourself the rest of the day because you chose to enjoy those foods. You have a choice with everything you eat so don’t think good vs bad, I fell off the wagon with that meal, etc. Just be aware and chose what makes you feel healthy, alert, alive and energetic.

Focus on building muscle and the fat will go away. You are an athlete so act like one. Make your goal to be stronger, faster, lift heavier, squat lower, run/walk longer, jump higher….this is what will change your body.

Ok-finally, some snack ideas!!!

#1. A smoothie with spinach, banana, protein powder, ice and milk or water

#2. Apple slices or rice cakes or seed crackers with nut butter (1 to 2 TBSP) Right now I have cashew and sunflowerseed butter on hand.

#3. 1 cup Greek yogurt with 1/2 cup fruit-sprinkle with cinnamon, yumm!

#4. Nutritious bar-when you really are on the go this is a good option. If you are sitting at a desk or home all day then chose something from the fridge or pack from home. I do try to limit bars so that I can get more fruits and veggies in too throughout the day.

#5. Avocado and orange salad-dress with a bit of sea salt and dash of oil-whatever kind you like to use.

I would love to hear back from you on your favorite snack ideas that help you live a balanced & happy lifestyle!

xo, A

5 delicious snack ideas

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Force

I think about this A LOT. Most of the things we are supposed to do in order to live a healthy life we don’t want to do (initially).

When we were growing up our parents forced us to do things and we got mad but where did that get us? Nowhere.

Then you grow up and realize as adults you are going to have to force yourself to do things. We have to go to work. We have to make money. We have to sleep. Why not add in there that we have to eat fruits, veggies, etc. We have to drink water. We have to move our bodies. The way I live now is because at one point I forced myself to do those things which then became habits. When we have kids we are taught not to force them to eat things rather to let them decide which I understand. But when they are older who is going to force them? No one but themselves, I say. That is a hard thing to undo when you are older.

I force Max to eat certain things. He has to learn not to be lazy and not to be picky. He is happy, healthy and hopefully learning that in life you are forced to do certain things and that those things pay off. You have to do them just like you HAVE to go pee pee in the potty or you have to sleep in your bed. 🙂

I know that this is not the “right” way but I feel based on my history as an overweight/under active child who didn’t eat her fruits and veggies and did not move her body regularly it is worth a shot.

Shouldn’t we just force ourselves, isn’t that how we form new habits anyway? By forcing them?

I am 17 days off of coffee and the only way that happened is because I forced myself everyday not to do something that had become a habit. Force is not a negative word to me. It means change to me, it means doing the right thing, what is needed not wanted.

We need water, we need fruits, veggies, protein, carbs, good fats and exercise. So lets force it….because that is what is best for our bodies. “Force” in  the gentlest of terms of course when referring to kids/teenagers  along with education and understanding of why we need these foods and movement. As adults we have to FORCE ourselves to do the right thing. If we don’t then we dig a hole that is really hard to get out of.

What do you guys think??

This is simply my opinion and I don’t expect you to agree 🙂

What have you had to force yourself to do?? Quit something? Start something?

xo, A

quote-Dean-Norris-if-you-force-yourself-to-smile-within-227478

Be the “weird one”.

Hello friends!!! So this morning I was thinking back to a memory I had at my parents house around age 16 or so. I have an Aunt and Uncle who had always been to us a little “hippie” and little “la la”. They were always eating foods that were “weird”, always very active and doing “weird” stuff, like all the time!! We were having a “cookout” one summer and I can remember, like it was yesterday, it being time to eat and on the menu: hamburgers on white buns, potato salad, pop, chips…you know very typical “cookout” food! My Aunt and Uncle said they were not hungry and instead were doing handstands, headstands and deep breathing yoga-like “weird” things in the yard. So, let me repeat that…no burgers, no potato salad and no pop…just handstands and deep breathing in their bare feet in the grass. (and totally loving life by the way while doing so)

Ummmm, “weird”? Right? Or is it? Is it weird and strange, wrong and silly to not want to eat those foods or drink those drinks that make you feel foggy and unclear, bloated and puffy, confused and lazy? Is it bad to do cartwheels and headstands outside as an adult?? Shouldn’t we consider this the right thing to do? Eating real food and moving our bodies? Taking deep breaths? Which makes you feel better do you think? Yet we chose to do the opposite because that is just “what we do”, that is what our parents did, that is what everyone else does. Unfortunately, the truth is the yoga like deep breathers, the non “cookout food” eaters are the minority, the “weird ones”.

We must reverse this! We must make the cool thing to do, the right thing to do, the HEALTHY thing to do to be feeding our bodies MACRO and MICRO nutrients, (COMPLEX CARBS, LEAN PROTEINS, GOOD FATS, WATER, FRUITS AND VEGGIES) Whole, real foods that come from the ground, from animals and from trees! Foods that have seen the light of day from the actual sun!  Foods that make you feel amazing, full of energy and life! If this is “weird” then I want to be the Queen of WEIRD!! Who is with me??

A week ago I got The Body Book pictured below and I am loving it! I think it is a GREAT overview of what your body is, why you need to give it what it needs, exactly what it needs, how to strengthen it, etc. Great book. Simple and easy to understand. Check it out! In the book she talks about loving quinoa pasta so I bought some today and can’t wait to try it! So weird!! xo-A

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2014 More vs. Less!

2014 more vs. lessYou have to start making changes in order to see and feel a difference in your body! Print this out and stick it on your fridge, in your planner or at your desk. Just use it as a reminder that you just have to start! Take it one day at a time, one week at a time, one month at a time…Start doing more of these things and less of the others and your body will change!
IT WILL WORK IF YOU STICK TO IT! …….speaking of that (read below)…..Who is with me?

2014 goal 5

Who is with me?

I hope you are!

xo-A