Back to School Snacks

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Back to School Season is HERE and I know the aisles are full of all the best snacks, treats, and even Halloween candy already (𝘸𝘢𝘺 𝘵𝘰𝘰 𝘴𝘰𝘰𝘯). ⁣
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One of the biggest downfalls I see amongst my clients is not their actual meals, but rather the snack choices they’re making throughout the day. ⁣
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That being said, I wanted to come up with a list of some healthy back to school, work or even work from home snacks to look out for. ⁣
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Try your best to be sure you’re balancing your snacks with a carbohydrate source, protein, and/or healthy fat. Carb heavy snacks alone will simply spike up your blood sugar and leave you reaching for more sugar shortly after. ⁣
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Also, if you’re someone who struggles with portion control or find yourself munching from the bag, try to pre-portion out your servings as soon as you bring the box home so you’re less likely to overdo it. ⁣
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Take a pick from the protein list, healthy fat list, and carbohydrate list and you have yourself a healthy balanced snack. ⁣
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You can download a PDF with some of my favorites here.
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Here are some Mix & Match Examples: ⁣

Rice Thins with Hummus & Veggies
Cottage Cheese with Siete Cinnamon Churro Chips & Fruit
Apple Slices with Natural Peanut Butter & Cinnamon
Rice Thins with Cottage Cheese & Cherry Tomatoes
Snackable Veggies with Hummus and/or Avocado
Greek Yogurt with Flaxseed & Fruit
Adult Lunchable: Simple Mill’s Crackers, Chomps Stick, & Organic Cheddar
Cookie Dough Greek Yogurt with Apple Dippers (Recipe coming soon)
Cinnamon Roasted Apples with Greek Yogurt, Cinnamon & Sliced Almonds

Also, I know it can be tricky to know what to look for on ingredient labels. My general rule of thumb is the fewer the ingredients, and the more recognizable the better. ⁣
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Ideally try to steer clear of options with added sugars, inflammatory oils (𝘴𝘰𝘺𝘣𝘦𝘢𝘯, 𝘤𝘰𝘳𝘯, 𝘤𝘢𝘯𝘰𝘭𝘢, 𝘴𝘶𝘯𝘧𝘭𝘰𝘸𝘦𝘳, 𝘴𝘢𝘧𝘧𝘭𝘰𝘸𝘦𝘳, & 𝘱𝘦𝘢𝘯𝘶𝘵 𝘰𝘪𝘭𝘴), and processed soy. ⁣
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What’s your go-to snack?! ⁣

Cold Brew Coffee Overnight Oats

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𝐂𝐨𝐥𝐝 𝐁𝐫𝐞𝐰 𝐂𝐨𝐟𝐟𝐞𝐞 𝐎𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐎𝐚𝐭𝐬 ⁣
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𝘞𝘩𝘦𝘳𝘦 𝘢𝘳𝘦 𝘮𝘺 𝘤𝘰𝘧𝘧𝘦𝘦 𝘢𝘥𝘥𝘪𝘤𝘵𝘴 𝘢𝘵?! 🙋‍♀️⁣
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I am a little bit of a coffee addict so as you can imagine these oats were a must try for me. They’re so good and you can customize the portions and amounts based on your goals. ⁣
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They’re great to prep ahead for a few days at a time or simply the night before a busy morning so you can grab and go with a healthy breakfast in the morning. Perfect for back to school right?! ⁣
𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬: ⁣
20 grams of gluten free oats (𝘐 𝘭𝘰𝘷𝘦 𝘛𝘳𝘢𝘥𝘦𝘳 𝘑𝘰𝘦’𝘴 𝘰𝘢𝘵𝘴) ⁣
1 scoop coffee protein of choice (𝘐 𝘶𝘴𝘦𝘥 𝘤𝘢𝘧𝘦 𝘭𝘢𝘵𝘵𝘦 𝘴𝘩𝘢𝘬𝘦𝘰𝘭𝘰𝘨𝘺 𝘣𝘶𝘵 𝘢𝘯𝘺 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘸𝘰𝘳𝘬𝘴 𝘩𝘦𝘳𝘦 𝘢𝘯𝘥 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘢𝘭𝘸𝘢𝘺𝘴 𝘴𝘶𝘣 𝘧𝘰𝘳 𝘷𝘢𝘯𝘪𝘭𝘭𝘢 𝘰𝘳 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 – 𝘵𝘳𝘺 𝘵𝘰 𝘭𝘰𝘰𝘬 𝘧𝘰𝘳 𝘢 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘧𝘳𝘦𝘦 𝘰𝘧 𝘵𝘩𝘪𝘯𝘨𝘴 𝘭𝘪𝘬𝘦 𝘴𝘰𝘺, 𝘢𝘳𝘵𝘪𝘧𝘪𝘤𝘪𝘢𝘭 𝘴𝘸𝘦𝘦𝘵𝘦𝘯𝘦𝘳𝘴 (𝘴𝘶𝘤𝘳𝘢𝘭𝘰𝘴𝘦, 𝘢𝘤𝘦𝘴𝘶𝘭𝘧𝘢𝘮𝘦 𝘱𝘰𝘵𝘢𝘴𝘴𝘪𝘶𝘮, 𝘢𝘴𝘱𝘢𝘳𝘵𝘢𝘮𝘦), 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦 𝘰𝘪𝘭𝘴, & 𝘥𝘦𝘹𝘵𝘳𝘪𝘯𝘴. ⁣
5 grams chia seeds ⁣
¼ cup cold brew coffee ⁣
½ cup unsweetened almond/coconut/cashew milk (𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦 𝘩𝘦𝘳𝘦) ⁣
Sprinkle of cinnamon and drop of pure vanilla extract ⁣
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𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬: ⁣
Mix together all of your ingredients well and refrigerate them at least overnight. ⁣
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I topped it with Lily’s chocolate chips and a sprinkle of oats in the morning and they were amazing! ⁣
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⁣𝘈𝘯𝘺𝘰𝘯𝘦 𝘦𝘭𝘴𝘦 𝘢 𝘤𝘰𝘧𝘧𝘦𝘦 𝘭𝘰𝘷𝘦𝘳? ⁣

What’s the Best Diet?

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Consistency.

Now hear me out, oftentimes the problem most people stumble upon when it comes to weight loss isn’t not knowing what to do.

The problem is actually following through with what they know they need to do.

Tell me if this sounds familiar?

You do really well Monday through Friday and then you just seem to fall off track.

Or you eat keto all week, feel amazing without carbs, but for some reason pizza just sounds really good on Friday night.

Or you’re great at tracking your macros, until Thursday rolls around, you make a less than stellar nutrition choice and suddenly logging seems a whole less appealing.

I’ve said it so many times but the best diet for you is the diet that you’ll actually stick to.

I’m a huge fan of setting up consistency goals and methods to log your actual consistency and follow through when it comes to a healthy lifestyle.

This will likely mean that the process will be a bit slower, and a bit less drastic.

But if you can remain consistent and lose ½ lb a week isn’t that way better and a whole lot less frustrating than losing and gaining the same 5lbs week to week.

If you’re struggling with your diet, you don’t need a different diet, you need a different approach.

Start with a few small changes you can be consistent with.

Track that consistency (whether it’s tracking calories, macros, portions, eating behaviors, water, veggies, journaling, mindfulness, whatever works for you).

And repeat consistently.

That’s the secret sauce to success.

What is one thing you’d like to be more consistent with?!

Here are some ideas for tracking consistency:

Macro Tracking
Calorie Tracking
Keeping a running food journal or food log (this can be pen and paper, notes section of your phone, excel spreadsheet, etc… )
Tracking water intake
Journaling emotions, mindset and feelings post binge/emotional eating
Logging workouts & progression with weight, programming, etc…
Snapping pictures of your plate
Focusing on certain nutrition guidelines (3 meals a day, intermittent fasting, ½ of your plate being vegetables, etc…)

Note: these may or may not work for you, but give them a try and see what sticks and feels good for you

Consistency Calendar Template

Track your consistency throughout the month on a calendar. The beauty is you decide what your consistency is. Whether it’s being within your calorie guidelines, on or off the plan you’re following, getting in a workout, hitting your step goal, avoiding emotional eating, or simply just eating a vegetable. You get to pick.

Give yourself an Check for every day you keep consistency.
Give yourself an X for every day you aren’t consistent.

See where you fall at the end of the month.

Eating 1200 calories and not losing weight?!

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If you were trying to save money and bought a pack of gum, would you say screw it and go out and buy a new car?

Probably not. Yet when we’re on a “diet” and have one unplanned food, or go 100 calories over our goal, we tend to say screw it and eat the entire kitchen, have the brownies, cookie, and might as well finish the bag because I’ll start on Monday.

Start seeing your diet as a bank account.

If you’re looking to lose weight you need to consume less than you expend.

BUT it’s also important to remember that consuming 500 calories over your needs on a given day is a whole lot better than consuming an extra 5000 calories.

Most often the problem isn’t knowing what we need to do, it’s getting our mindset in a place to follow through with.

When you start to shift your focus to your mindset…

You can stop giving up completely just because you had one bite, meal, or day off track.

You’ll realize that you’re in this for the long haul and you always have a choice to make the better decision.

One meal at a time and one decision at a time.

Stop slashing all 4 tires just because you have one flat.

Protein Mini Muffins

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Protein Mini Muffins 🍫

Y’all have been asking for this recipe! They’re the easiest thing you’ll make and are so good for a quick easy protein option. They also make the perfect protein fluff topper!

Here’s what you’ll need:
35 grams Whey-Based Chocolate Protein
29 grams Vanilla-Based Casein Protein
5 grams Black Cocoa Powder
2 servings (92 grams) Liquid Egg Whites
240 Grams (1 cup) Pumpkin Puree
1/2 tsp baking powder

Mix together all of your ingredients, slowly adding water until you get a thinner batter consistency. Scoop into a mini muffin tin and bake at 350 degrees for 15-20 minutes.

The above recipe will make 24 mini muffins. If you’re using the same protein as me, each mini muffin contains 15 calories with 1.6 grams of carbs, and 2.2 grams of protein.

What’s your favorite muffin flavor?!

P.S. If you don’t have a mini muffin pan, you can use a regular muffin tin, just keep in mind the cooking time will likely change.