Quick and Easy Meal Prep for Breakfast + Lunch + Snacks!

Ready for a SUPER quick and easy meal prep?! No joke, it took me longer to find all the lids to these containers than it did it prep my breakfast, lunch and snacks for the work week!!

This prep could NOT get an easier:

1. Breakfasts: Breakfast for me is always either Chocolate protein shake with either a banana or pineapple. I get my daily dose of superfoods and it's done in 2 minutes flat! If you aren't a shake person, try making these overnight oats!
2. Snack 1: Cottage Cheese or Greek Yogurt and Frozen Berries. The frozen berries end up "melting" into the yogurt and it's soooo yummy! Fresh berries work too, obviously :)
3. Snack 3: Veggies and Dressing. I like to cut up fresh veggies and portion them out for the week. I did celery and carrots this week with Bolthouse Farms Classic Ranch. I like to portion out dressing for the week so it's just grab and go!
4. Lunches: Chicken Burgers with Simple Citrus Slaw. I love these Don Lee Chicken Burgers from Costco but any  lean, no antibiotic chicken burger will do! I just throw a frozen burger onto the slaw and I'm good to go! Here is the Simple Citrus Slaw Recipe--so easy!!

Simple Citrus Slaw

Ingredients

• For the slaw:
• 1 cup pre shredded carrots
• 2 cups cole slaw mix or shredded cabbage
• For the dressing:
• 1/4 cup orange juice
• 1 tablespoon honey
• 1 tablespoon apple cider vinegar
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Add the carrots and cole slaw to a large bowl.
2. Whisk dressing ingredients together and pour over veggies.
3. Season with salt and pepper to taste.

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There you have it! Breakfast, lunch and snacks for the week!!

8 Simple Fixes to Beat a Sugar Craving

Ever had a sugar craving??!! Of course you have! Who hasn't??! Sugar--we've been told by many that it's the enemy these days! The typical amount of sugar we are "supposed" to consume (a number set by the powers that be) is around 25 grams for women. The average person consumes over 82 grams! Wowza! And it's so easy to do--there is sugar in EVERYTHING--from bread to salad dressing.

We ALLLLL have those times times where we just need "a little something sweet." Usually this happens to me after dinner. Instead of wolfing down a huge piece of cake (55g of sugar) or a candy bar (35g of sugar) or a Starbucks Frappuchino (about 46g in a Tall)....here are some other options that won't blow your daily sugar intake out of the water!!


Fix #1: Peanut Butter + Chocolate Chip Energy Bites
They are small, but mighty! This is my go-to snack for a sugar craving! They are great to throw in your purse for a snack on the go!

Fix #2: Protein Shake
I am telling you this is the #1 thing I give credit to for curbing my sugar cravings all day! Plus it's packed with vitamins, superfoods and pre and pro biotics. Chocolate is my favorite when I get an afternoon sugar craving, but this Strawberry "Mojito" one rocks my world too!!!

Fix #3: Greek Yogurt Cookie Dough
This "dessert" is one of my very favorite sweet treats! You can pull it together in about 1 minute!

Fix #4: Peanut butter dip with apples
I mix 2 tablespoons of peanut butter with about 1 tablespoon of water....stir until water is incorporated and it's nice and smooth. Drizzle in honey and stir for a smooth, creamy and SWEET dip with apples!

Fix #5: Dried fruit
It doesn't get much easier than this! The bulk containers in the grocery store have endless options. Just be sure to get fruit without extra sugar added. My faves are pineapple and mango.

Fix #6: Cinnamon apples with vanilla frozen yogurt
Throw some apples in the slow cooker with a little brown sugar (or coconut sugar), cinnamon and nutmeg and you have dessert for the whole week! Add a little vanilla frozen yogurt for an extra sweet treat!

 

Fix #7: Frozen Grapes
Nothing is easier! It's great to freeze grapes when they are on the verge of going bad--they're extra sweet when they come out of the freezer :)

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Fix #8: Healthy Dole Whip
I have never had REAL Dole Whip so I don't know the difference between this and the "real" version. All I know is that this is something I could eat every single day!!!

 

Delicious Baked Zucchini Tots

Today my obsession for zucchnni comes in the form of Baked Zucchini Tots. Have you tried these?? They are HEAVENLY- a little crispy and full of flavor! I may or may not have eaten the ENTIRE pan of them!! They are great dipped in a little Greek Yogurt or my favorite Trader Joes Ranch Dressing!

INGREDIENTS
2 zucchini, grated
1/2 cup sharp cheddar cheese (Parmesan is also great or ANY cheese you love)
1/2 cup Panko bread crumbs
1 egg
A few dashes of garlic powder
1/2 teaspoon each of salt and pepper

INSTRUCTIONS
1. Preheat oven to 400. Line a baking sheet with foil and spray well with cooking spray.
2. In a bowl, combine all ingredients and stir together until everything is well mixed.
3. Using your hands, form the mixture into small balls or "tots"--i usually make mine a little smaller than a golf ball.
4. Bake about 20 minutes until the tots are starting to get a little golden brown.

Serve with ketchup, Greek Yogurt or Greek Yogurt Ranch Dressing for dipping!!

10 Healthy Grab & Go Snack Ideas for Busy Mamas

One of most frequently asked questions I get is about healthy snacks. I get busy moms asking me what they can grab, throw in the car and eat on the way to baseball or dance practice. With sports and kid activities going on year-round, families are on the go several times a week--and the days of coming home and sitting down to fresh baked cookies and milk are few and far between.

I have definitely fallen victim to being gone from the house for hours at a time, getting HANGRY and Taco Bell just seems like a good idea...until afterward :) Ugh! Being prepared can definitely save you from those times when fast food "seems like a good idea." HINT: it RARELY is!!!

Below are some of my go to on-the-go snack options. One great tip is to purchase a small, portable cooler or lunch bag that will keep snacks cool, especially when the weather start to heat up. It also opens up more snack options when you know they can stay cold! (think fruit vs. a bag of chips)
Mix and match these to make perfect on the go snacks for the whole family! And let's be honest, these might even be out dinner from time to time but at least we know it's a healthy dinner!

1. Peanut Butter Pouch + Apple Slices: I love these Justin's pouches! You can get them on Amazon or at Target for about $1.
2. Nuts + Dried Fruit: Watch your potions on the nuts. Remember it's a snack :) A small handful of each fruit and nuts is perfect.
3. Portable Hummus + Veggies: Little hummus cups like these can be found at most grocery stores now. They are perfect to just grab and go!
4. KIND bar: I typically stay away from post pre packaged bars but these a mostly nuts, low in sugar, high in protein and just the right size.
5. Peeled Hardboiled Eggs: Super easy and portable! Make sure you peel before you go so they are easy to eat on the road. Costco and many grocery stores sell pre-peeled eggs, too!
6. Peanut Butter + Chocolate Energy Bites: This is just the perfect bite of sweet and salty....also lots of protein and whole grains. Get the recipe HERE.
7. Cheese stick and whole grain crackers: Easy peasy. I also love the Baby Bel cheese.
8. Grapes or Berries: Put about a cup in a small tupperware and they're perfect for snacking.
9. Beef Jerky: Watch the sodium content, but this high protein snack will keep you full for awhile!
10. Edamame: Another high protein snack that is so portable--i love the shelled ones for easy eating.

Peanut Butter + Chocolate Energy Bites

Craving something sweet?? Maybe that 3pm slump has got you down or need an after dinner treat?? You can't go wrong with these Peanut Butter + Chocolate Energy Bites!

Loaded with whole grains and protein, they also give you a little sweet treat, without going over the top--i usually count 2 of these treats as one serving.  Whip up a batch on Sunday and have them to snack on all week long. They keep great in the fridge and freezer!

You can add extra nutrients by adding chia and/or flax seed, too but it's totally optional!

Peanut Butter + Chocolate Energy Bites
Makes about (24) 1-inch bites

Ingredients
2 cups rolled oats
1/2 cup chocolate chips (dark chocolate is great and mini chips are easy to eat!)
1/2  cup peanut butter (may need to add slighlty more)
1/2 cup honey
2 tablespoons chia seeds (optional)
2 tablespoons ground flax seed (optional)
Pinch of salt

Instructions

1. In a large bowl, mix together all ingredients with a spoon until well combined. You may need to add a bit more peanut butter if the mixture has a hard time coming together.
2. Refrigerate for about 30 minutes to an hour, then roll into 1 inch balls.
3. Store in an airtight container or freeze for up to a month.

10 Simple Healthy Snack Ideas ~ With Printable List!

Ah, snacking--although it sometimes stirs up visions of potato chips and buttered popcorn on the couch, but snacking--HEALTHY SNACKING--is actually essential to a healthy, well-balanced nutrition plan. After eating a meal, your blood sugar levels rise, but then can quickly decrease...which can be a reason for fatigue (that 3:00pm feeling..know what I mean??!) Snacking can help combat this decrease and tide you over until the next meal.
A few of my rules of thumb when thinking about healthy snacks:

• Snacks should ideally be high fiber and high protein. This will not only keep you full, but boost energy levels. They are also slow to digest so your blood sugar levels won't take a nosedive 30 minutes later. Staying away from carb heavy snacks (think potato chips, Cheese Its AKA: empty calories) will help keep you satisfied longer.

• Portion size matters!! Snacks should be just that--SNACKS--not entire meals. Aim for between 100-300 calories per snack. It's just something to tide you over until your next meal, not completely fill you up.

• Drinking 12-24 oz. of water with each snack will help tremendously with digestion and just that overall "full" feeling. You want a snack to to satisfy you for at least 2-3 hours..not make you feel more hungry. Water definitely helps with this.

That being said, I present to you 10 of my absolute favorite healthy snacks! ALL of these snacks are on my rotation every single month! They are all super simple, and readily available--no weird food here, peeps!

1. Celery + peanut butter: Roughly 5-10 celery sticks and 2 teaspoons PB.
2. 3/4 Cup Cottage Cheese + 1 cup berries (strawberries, blackberries, etc)
3. 3/4 Cup 2% plain Greek Yogurt + drizzle of honey + 10-12 almonds
4. 2 hardboiled eggs + a little salt and pepper
5. 1 piece of whole wheat toast + 2 teaspoons almond/peanut butter + 1/2 sliced banana
6. 10 whole wheat crackers + 1 mozzarella cheese stick
7. 10-12 almonds + 1 small sliced apple
8. 1/2 toasted whole grain bagel + 2 teaspoons ricotta cheese + drizzle of honey
9. 1/2 mashed avocado + 10 whole wheat crackers
10. 3/4 cup cottage cheese + 1 cup sliced red pepper and cucumber + salt/pepper

Here's the printable list!!! Click -- 10 Healthy Snacks

Healthy Snack ~ Something Sweet

I am typically a salty-type snack girl but sometimes I get a sweet tooth!!! I try to find something to feed my craving that isn't tooo horrible and this is one of my faves! Apples a little PB, drizzle of honey and a few chocolate chips!! YUM!

Are you a sweet or salty-type snacker??!

10 Tips for Staying Healthy Through the Holidays

** This post originally ran on The Blended Blog this week but wanted to post it here as well!

The holidays...a time of joy, gratitude, sharing..and lots of eating and drinking! Am I right?? Not exactly a time when words like "healthy" or "exercise" come into our vocabularies. It's more like this:

I am ALL for Eat, Drink and Be Merry this time of year! However, I also don't like to feel terrible come January 1st and feel like I have to play catch up at the gym with the other 4 zillion people there! Here my 10 tips on how you can stay healthy this holiday season ~


1. Consistency with Exercise: This might be a no-brainier but the holidays are NOT a time to throw your exercise routine out the window simply because "it's the holidays." Consistency with exercise is KEY for several reasons. First--it helps balance out the extra calories you will undoubtedly consume! Also, exercise is also a huge stress reliever and I don't know about you, but the holidays aren't exactly stress-free around my house!!

If you aren't currently doing any exercise don't use the excuse that you'll "wait until the new year." Start NOW!! Get a jump start and get ahead instead of feeling so far behind come January 1st. It can be as simple as committing to a walk around the block, dusting off the treadmill that you vow to pull out January 1st, a workout video or a quick 7 minute workout (Google "7 Minute Workout"). ANYTHING to get your body moving and your endorphins released will help you through the holidays in more ways than one!

2. Stay Hydrated: Did you know the recommended amount of water to drink is HALF your body weight in ounces? So if you are 150 lbs, that means you need 75 oz, or roughly six 12 oz bottles of water each day. Water helps with so many things, but one thing it really help with is controlling the amount you eat and how full you feel. I never used to drink water with meals but now that I do, I find myself wanting LESS food!

3. Your Plate: When you eat a large meal, try to balance your plate so it's completely overloaded with fats and carbs. Here's a basic rule of thumb you can follow for a holiday meal ~

* 2 Proteins=the size of your palm (ham, turkey, steak, etc)
* 2 Carbs=what would fit in your cupped hand (those creamy mashed potatoes, mac and cheese, sweet potatoes and all the yummy starchy goodness!)
* 2-4 Veggies/Fruits=the size of your fist (hopefully there are veggie options at your holiday table! Salad, green beans, brussel sprouts, etc.)

4. Have a Plan: This may be the most important one of all! You MUST plan your meals ahead. If you don't, you will end up hungry (HANGRY!) and frantic which will 100% of the time lead to poor food choices. Been there, done that!! I have been planning my meals for years and it literally takes me less than 15-20 minutes on a weekend. It 100% sets me up for success the next week!

5. SNACK!!! When you plan your meals, plan healthy snacks too! Have them READY and AVAILABLE when those temptations creep up!! Here are some ideas of healthy snacks that are packable and aren't full of empty calories!

6. Avoid Temptation: If you work in an office or at a school like I do, the break room is my arch nemesis during this time of year! Cookies, candy, doughnuts are EVERYWHERE in the break room. I know I'm a sucker for a piece of See's Candy and a doughnut or two, so I just pack my healthy snack and STAY OUT! That way I don't have to see it or think about what I am missing! If you're at home, same thing--stash junk out of sight (no little candy dishes all around the house!) or better yet, give it away! You can't eat what's not around.

7. Gifts other than baking: A simple "i'm thinking of you" gift such as nail polish with a personalized tag, a DIY picture frame or a decorated mug or mason jars filled with cookie baking ingredients are all simple ways to say "Happy Holidays!" without sticking more cookies or fudge in front of someone...well, in front of US because if you bake them, you know you have try them...just to make sure they're good :)

8. The Ten Minute Rule: I LOVE to eat. Make no mistake about it! On Thanksgiving, I am typically the first one to get up for seconds of mashed potatoes and whatever other starch is left! This Thanksgiving though, I did things a little differently. I drank lots of water with my meal (#2 above!) and after I was done, I just sat and waited for 10 minutes. I enjoyed my glass of wine and just sat at the table and chatted instead of immediately rushing for a 2nd plate. IT WORKED!! After 10 minutes, I found myself just perfectly full (with a little room left for dessert!!) and I didn't need to get up for more food. Afterwards I felt AWESOME, not bloated and stuffed like I used to! You learn something new every day!! :)

9. Pre-Eat for Holiday Gatherings: It's a given that there is delicious food everywhere at holiday gatherings, and pretty much none of it is healthy! There is no avoiding it, but I have found it helpful to eat a decent meal before I leave for a party. Then you are able to indulge in SOME things, but hopefully won't have the appetite to go crazy on the meatballs and cheese tray!

10. Moderation: Most people fall into two camps around the holidays...ALL or NOTHING ~

* ALL: "I'm not exercising, I'm eating whatever I want, indulging...this is the HOLIDAYS! I want to enjoy!!"
* NOTHING: "No, I can't eat that, it'll ruin my diet. I can't eat dessert. I can't I can't I can't."

These "all or nothing" attitudes aren't healthy! Remember that moderation is key. Have a Christmas cookie, but ONE small one. Have a piece of candy one day, but forgo the workplace sweets the rest of the week. Don't deprive yourself, but practice self control. Listen to Julia!

With that, my friends, I am wishing you all a very, very happy, blessed and healthy holiday season!!!!




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8 Healthy Snacks ~ That Will Fuel Your Body

Happy Friday!!! Accept it or deny it, but there is no questions the HOLIDAYS are upon us! Right now it becomes more important than ever to stick with healthy eating and working out....because frankly, the HATE feeling awful come January!!

Sure I will indulge with a decent amount of "moderation" throughout the holidays, but I refuse to let "the holidays" and "what 99% of people are doing" dictate my healthy eating plan! No need to go overboard because ~

I have worked hard with my workout program and healthy eating--I am certainly not going to blow it over the course of one month!

One way I stay on track over the holidays is always having healthy snacks on hand. ALWAYS! Snacks that I can pack or just pull out when I really feel the urge to grab a few Sees candies or dig into the entire Hickory Farms basket!

Snacks that are a high in protein are especially helpful to keep you full and energized! Here are a few of my favorites ~

Another great thing to curb cravings is.....WATER!! It's amazing what a water bottle full of water and a healthy snack can do! Try it out!!!!


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