It's been quite an exciting week!! I had my first article, "Worksite Wellness," published in the Academy of Nutrition and Dietetics e-journal. If you're a member of the Academy you can read it at http://www.eatright.org/studentscoop/.
I also submitted my dance conditioning workout video for the Women's Health Magazine Next Fitness Star Competition! You can check out the link here to get a preview :) http://www.youtube.com/watch?v=mT8x-bZkRZs A big thank you to Thomas and Cameron of the Viterbo Filmmaker's Guild for filming and taking a few still photos.
A huge happy birthday to my Dad!! He is one of my biggest role models and I am so blessed to have him in my life. It was so much fun to celebrate with my family! :) My mom made a delicious football shaped carrot cake that I even got home in time to help decorate.
Between submissions, school exams, dance classes and birthday celebrations, I was kept happy and busy. I would venture to guess that many people are in the same boat.
With a lot going on, though...when do you have time to eat?! And what to have?!
I've found that a key in maintaining weight is incorporating healthy snacks. If these snacks have a little bit of carbs, protein and fat (yes--fat is important too! :) ) they help to keep your metabolism going and keep you from overindulging and getting too hungry later on. On top of this, you're fueling your body through the day so you can keep your energy level up and perform at your best!
A great way to get started incorporating healthy snacks is by packing two snacks to bring with you the night before. Here are some of my favorite snacks:
1. 6-7 Chocolate Chips, 10 Almonds, and Blueberries or Strawberries
I'll sometimes do butterscotch chips or peanut butter chips, depending on what's on hand! :) I usually buy frozen strawberries or blueberries because they're cheaper and then you don't have to worry about them going bad.
2. "Ants on a Log": Celery, Peanut Butter (or PB2!!) and Raisins on Top
PB2 is a one of my absolute favorite products. It's a form of powdered peanuts that are pressed to remove some of the fat. It's only 45 calories for two tablespoons, and the only ingredients are peanuts, salt and sugar (and cocoa powder for the chocolate flavored PB2, which I have right now). You just mix 2 tablespoons of it with 1 tablespoon water and it tastes just like regular peanut butter! I buy it at HyVee
3. Apple or Orange with Sargento Light String Cheese
Sargento has lots of great reduced fat cheese products! I prefer reduced fat to no fat because, like I mentioned before, your body needs fat!! It also helps keeping you full and a lot of nonfat products will add carbs to compensate for the taste in taking out all of the fat. One of my favorites is their reduced fat pepper jack.
4. 1/2 cup Chobani greek yogurt!
I have plain right now which I sometimes add cinnamon and agave nectar to, but it's sold in tons of different flavors (including dark chocolate, which I'm eager to try!). They also make individual sized cups that you can throw in a lunch box with a cooly pack for on the go. This protein packed snack will not only leave you feeling satisfied, but also provides you with some calcium!
5. Special K Multigrain Crackers
I generally am not a granola bar fan, but these make for a great post-workout snack on the go! They could also be a midmorning pick me up. Luna bars come in a variety of types, including luna protein bars, luna fiber bars and luna bars for women. They include a lot of nutrients as well--including iron and calcium which are really important!!
7. Carrots with two Tablespoons Hummus
Carrots are more quickly digested (higher on the glycemic index) than some other vegetables. But doon't let this scare you away from carrots--they provide lots of great nutrients!! By pairing them with a little bit of fat and protein provided by the hummus, it slows digestion and makes for an overall fulfilling snack :) My favorite type of hummus is Tribe roasted garlic flavored!
Snack planning is fun because you can mix and match to find what works best for you. And even when you find a snack that you love, remember that variety is really important in planning a well balanced diet. Your body needs lots of different nutrients, so continue to switch it up!
Happy snacking and superbowl sunday to everyone! :)
"God is love." 1 John 4:8
Amanda Emilee :)
1. 6-7 Chocolate Chips, 10 Almonds, and Blueberries or Strawberries
I'll sometimes do butterscotch chips or peanut butter chips, depending on what's on hand! :) I usually buy frozen strawberries or blueberries because they're cheaper and then you don't have to worry about them going bad.
2. "Ants on a Log": Celery, Peanut Butter (or PB2!!) and Raisins on Top
PB2 is a one of my absolute favorite products. It's a form of powdered peanuts that are pressed to remove some of the fat. It's only 45 calories for two tablespoons, and the only ingredients are peanuts, salt and sugar (and cocoa powder for the chocolate flavored PB2, which I have right now). You just mix 2 tablespoons of it with 1 tablespoon water and it tastes just like regular peanut butter! I buy it at HyVee3. Apple or Orange with Sargento Light String Cheese
Sargento has lots of great reduced fat cheese products! I prefer reduced fat to no fat because, like I mentioned before, your body needs fat!! It also helps keeping you full and a lot of nonfat products will add carbs to compensate for the taste in taking out all of the fat. One of my favorites is their reduced fat pepper jack.
4. 1/2 cup Chobani greek yogurt!
I have plain right now which I sometimes add cinnamon and agave nectar to, but it's sold in tons of different flavors (including dark chocolate, which I'm eager to try!). They also make individual sized cups that you can throw in a lunch box with a cooly pack for on the go. This protein packed snack will not only leave you feeling satisfied, but also provides you with some calcium!5. Special K Multigrain Crackers
24 of these crackers gives you a nice balance of some carbs, protein and fat for 120 calories!
6. Luna Bars
I generally am not a granola bar fan, but these make for a great post-workout snack on the go! They could also be a midmorning pick me up. Luna bars come in a variety of types, including luna protein bars, luna fiber bars and luna bars for women. They include a lot of nutrients as well--including iron and calcium which are really important!!7. Carrots with two Tablespoons Hummus
Carrots are more quickly digested (higher on the glycemic index) than some other vegetables. But doon't let this scare you away from carrots--they provide lots of great nutrients!! By pairing them with a little bit of fat and protein provided by the hummus, it slows digestion and makes for an overall fulfilling snack :) My favorite type of hummus is Tribe roasted garlic flavored!
Snack planning is fun because you can mix and match to find what works best for you. And even when you find a snack that you love, remember that variety is really important in planning a well balanced diet. Your body needs lots of different nutrients, so continue to switch it up!
Happy snacking and superbowl sunday to everyone! :)
"God is love." 1 John 4:8
Amanda Emilee :)
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