Back to School Snacks

Back to School Season is HERE and I know the aisles are full of all the best snacks, treats, and even Halloween candy already (๐˜ธ๐˜ข๐˜บ ๐˜ต๐˜ฐ๐˜ฐ ๐˜ด๐˜ฐ๐˜ฐ๐˜ฏ). โฃ
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One of the biggest downfalls I see amongst my clients is not their actual meals, but rather the snack choices theyโ€™re making throughout the day. โฃ
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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. โฃ
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Try your best to be sure youโ€™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. โฃ
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Also, if youโ€™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 youโ€™re less likely to overdo it. โฃ
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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. โฃ
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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: โฃ

  • 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. โฃ
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Ideally try to steer clear of options with added sugars, inflammatory oils (๐˜ด๐˜ฐ๐˜บ๐˜ฃ๐˜ฆ๐˜ข๐˜ฏ, ๐˜ค๐˜ฐ๐˜ณ๐˜ฏ, ๐˜ค๐˜ข๐˜ฏ๐˜ฐ๐˜ญ๐˜ข, ๐˜ด๐˜ถ๐˜ฏ๐˜ง๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ, ๐˜ด๐˜ข๐˜ง๐˜ง๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ, & ๐˜ฑ๐˜ฆ๐˜ข๐˜ฏ๐˜ถ๐˜ต ๐˜ฐ๐˜ช๐˜ญ๐˜ด), and processed soy. โฃ
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Whatโ€™s your go-to snack?! โฃ

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Cold Brew Coffee Overnight Oats

๐‚๐จ๐ฅ๐ ๐๐ซ๐ž๐ฐ ๐‚๐จ๐Ÿ๐Ÿ๐ž๐ž ๐Ž๐ฏ๐ž๐ซ๐ง๐ข๐ ๐ก๐ญ ๐Ž๐š๐ญ๐ฌ โฃ
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๐˜ž๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜บ ๐˜ค๐˜ฐ๐˜ง๐˜ง๐˜ฆ๐˜ฆ ๐˜ข๐˜ฅ๐˜ฅ๐˜ช๐˜ค๐˜ต๐˜ด ๐˜ข๐˜ต?! ๐Ÿ™‹โ€โ™€๏ธโฃ
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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. Theyโ€™re so good and you can customize the portions and amounts based on your goals. โฃ
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Theyโ€™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?! โฃ
๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ: โฃ
20 grams of gluten free oats (๐˜ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜›๐˜ณ๐˜ข๐˜ฅ๐˜ฆ๐˜ณ ๐˜‘๐˜ฐ๐˜ฆโ€™๐˜ด ๐˜ฐ๐˜ข๐˜ต๐˜ด) โฃ
1 scoop coffee protein of choice (๐˜ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ค๐˜ข๐˜ง๐˜ฆ ๐˜ญ๐˜ข๐˜ต๐˜ต๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ฌ๐˜ฆ๐˜ฐ๐˜ญ๐˜ฐ๐˜จ๐˜บ ๐˜ฃ๐˜ถ๐˜ต ๐˜ข๐˜ฏ๐˜บ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ด ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ด๐˜ถ๐˜ฃ ๐˜ง๐˜ฐ๐˜ณ ๐˜ท๐˜ข๐˜ฏ๐˜ช๐˜ญ๐˜ญ๐˜ข ๐˜ฐ๐˜ณ ๐˜ค๐˜ฉ๐˜ฐ๐˜ค๐˜ฐ๐˜ญ๐˜ข๐˜ต๐˜ฆ – ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ด๐˜ฐ๐˜บ, ๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ง๐˜ช๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ด๐˜ธ๐˜ฆ๐˜ฆ๐˜ต๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜ด (๐˜ด๐˜ถ๐˜ค๐˜ณ๐˜ข๐˜ญ๐˜ฐ๐˜ด๐˜ฆ, ๐˜ข๐˜ค๐˜ฆ๐˜ด๐˜ถ๐˜ญ๐˜ง๐˜ข๐˜ฎ๐˜ฆ ๐˜ฑ๐˜ฐ๐˜ต๐˜ข๐˜ด๐˜ด๐˜ช๐˜ถ๐˜ฎ, ๐˜ข๐˜ด๐˜ฑ๐˜ข๐˜ณ๐˜ต๐˜ข๐˜ฎ๐˜ฆ), ๐˜ท๐˜ฆ๐˜จ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ ๐˜ฐ๐˜ช๐˜ญ๐˜ด, & ๐˜ฅ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ช๐˜ฏ๐˜ด. โฃ
5 grams chia seeds โฃ
ยผ cup cold brew coffee โฃ
ยฝ cup unsweetened almond/coconut/cashew milk (๐˜ธ๐˜ฉ๐˜ข๐˜ต๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ) โฃ
Sprinkle of cinnamon and drop of pure vanilla extract โฃ
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๐ƒ๐ข๐ซ๐ž๐œ๐ญ๐ข๐จ๐ง๐ฌ: โฃ
Mix together all of your ingredients well and refrigerate them at least overnight. โฃ
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I topped it with Lilyโ€™s chocolate chips and a sprinkle of oats in the morning and they were amazing! โฃ
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โฃ๐˜ˆ๐˜ฏ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฆ๐˜ญ๐˜ด๐˜ฆ ๐˜ข ๐˜ค๐˜ฐ๐˜ง๐˜ง๐˜ฆ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ? โฃ

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What’s the Best Diet?

Consistency.

Now hear me out, oftentimes the problem most people stumble upon when it comes to weight loss isnโ€™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 youโ€™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.
Iโ€™ve said it so many times but the best diet for you is the diet that youโ€™ll actually stick to.
Iโ€™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 ยฝ lb a week isnโ€™t that way better and a whole lot less frustrating than losing and gaining the same 5lbs week to week.
If youโ€™re struggling with your diet, you donโ€™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 itโ€™s tracking calories, macros, portions, eating behaviors, water, veggies, journaling, mindfulness, whatever works for you).
And repeat consistently.
Thatโ€™s the secret sauce to success.
What is one thing youโ€™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, etcโ€ฆ
  • Snapping pictures of your plate
  • Focusing on certain nutrition guidelines (3 meals a day, intermittent fasting, ยฝ of your plate being vegetables, etcโ€ฆ)

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 itโ€™s being within your calorie guidelines, on or off the plan youโ€™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 arenโ€™t consistent.

See where you fall at the end of the month.

Workout Calendar

Eating 1200 calories and not losing weight?!

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 weโ€™re on a โ€œdietโ€ 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 Iโ€™ll start on Monday.
Start seeing your diet as a bank account.
If youโ€™re looking to lose weight you need to consume less than you expend.
BUT itโ€™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 isnโ€™t knowing what we need to do, itโ€™s getting our mindset in a place to follow through with.
When you start to shift your focus to your mindsetโ€ฆ
You can stop giving up completely just because you had one bite, meal, or day off track.
Youโ€™ll realize that youโ€™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.
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Protein Mini Muffins

Protein Mini Muffins ๐Ÿซ

Yโ€™all have been asking for this recipe! Theyโ€™re the easiest thing youโ€™ll make and are so good for a quick easy protein option. They also make the perfect protein fluff topper!

Hereโ€™s what youโ€™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 youโ€™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.

Whatโ€™s your favorite muffin flavor?!

P.S. If you donโ€™t have a mini muffin pan, you can use a regular muffin tin, just keep in mind the cooking time will likely change.

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