Snack – Page 6 – Jenelle Summers

Pre-workout Snack

June 15, 2013/in Blog, Eat Clean, Fitness Inspiration, Food Inspiration, Snack /by Jenelle Summers

What’s your favorite pre-workout snacks or afternoon treat?

This is half of an Ezekiel muffin, toasted (at most grocery stores -freezer section), with organic Just Great Stuff chocolate powdered Peanut Butter (found online) and banana slices (obviously). Or I do raspberries!

If I have an hour or so to digest before the intensity begins, this will do it. But ideally, I eat two of these and give 2-3 hours to digest and drink water.

I like E&E with lemon-flavored “Crystal Light Pure” in it or my coffee before a workout. I’m not saying this is what YOU should do, everyone has different needs, tastes and goals:).

Don’t be fooled…

May 30, 2013/in Blog, Food Inspiration, Healthy Tips, Snack /by Jenelle Summers

You like?! I did in fact have a momentary thought of drowning this in hot fudge and topping it with whip cream! But I don’t have either one! Discipline is 90% what you have accessible and the situations you put yourself in.

Trust me, this nonfat Greek Yogurt, sweetened with Stevia and topped with strawberries and pine nuts was a DELISH snack as is! Get used to energy fuel instead comfort food!

Grocery Shopping Tips

April 17, 2013/in Blog, Healthy Tips, Snack /by Jenelle Summers

Going grocery shopping? Just a reminder to prepare fruits and veggies ahead of time. Wash and cut them as soon as you get home so they’re handy for salads, wraps, egg whites, shakes, on-the-go snacks, etc. Don’t buy the processed chips, cereals, pretzels, granola bars and microwaveable meals or anything you KNOW throws you off.

Pre-portion anything that comes in a bag or container with multiple servings (like nuts!). Start gradually transitioning the whole family. Believe me, I know it’s tough with young picky eaters. But don’t give up and be creative to make it work! It makes SUCH a difference to start eating cleaner–not just for abs and building muscle but also to avoid deficiencies, illnesses, aid digestion, skin, hair, and ENERGY … Just to name a few 😉

Afternoon Snack Attack

March 11, 2013/in Blog, Food Inspiration, Shakeology, Snack /by Jenelle Summers

The afternoon snack attack! If you crave sweets, this is in your wheelhouse! Both have lots of nutritional value and have relatively low sugar compared to the unfilling empty calories you might be TEMPTED to reach for.

LEFT SIDE: 1 cup nonfat plain Greek yogurt (fage brand) sweetened with “Stevia in the Raw” (all natural and 0g sugar), 1/4 cup blueberries, strawberries, a slice of orange, and a few pine nuts. The yogurt is 7g sugar, 18g protein. The fruit has an additional 7g sugar. So TOTALS: Calories 150, Sugar 14g, Protein 19g.

RIGHT SIDE: Vegan Raspberry shake! TOTALS: Calories 215, Sugar 11.5g, Protein 15g. SHAKE RECIPE: 1cup ice, 1cup Unsweetened Vanilla Almond Milk, 1/2 cup water, 1/4c frozen or fresh raspberries, 1scoop Vegan Strawberry Tropical Shakeology. Blend in a blender. For an even creamier texture, add banana or half cup yogurt.

Eat What Your Body Needs

March 10, 2013/in Blog, Healthy Tips, Snack /by Jenelle Summers

Eat what your body NEEDS vs what you simply want 80-90% of the time. Depending on your goals. What percent do you think you achieve now?

To some just starting out, 90% clean eating will feel like deprivation because you haven’t acquired the taste for cleaner, less processed foods yet, you haven’t broken some habits yet, and maybe you haven’t gotten the family on board yet (so there’s temptation EVERYWHERE). So take steps towards improving how OFTEN. So take steps towards improving how OFTEN you eat clean:

1. Transition to healthier foods for the whole family but don’t push it on them. Constantly try new things and healthier substitutes they LIKE. Throw out/donate and stop buying trigger foods/snacks/drinks that benefit NO ONE in the family. Make change fun and about them! I personally don’t push us all eating the same things-We might all have chicken for dinner but with variations…on a salad, in a wrap, on quinoa. Find what will work for you and your family.

2. Find a daily bad habit you’re unable to break and BREAK IT once and for all! YOU ARE IN CONTROL of your thoughts which are impacting your actions and habits. Only YOU can do this!

3. When temptation hits (not hunger; just temptation), distract yourself and/or leave the scene asap!

4. Stop beating yourself up when you cave! But ID the trigger and improve!

5. Grocery shopping – make your list and stick to it! Avoid high sugar yogurts, bars and cereals. Avoid the inside isles of chips, pretzels, and snack foods you and the family don’t need. Check labels for sugar, sodium, saturated fat, ingredients and note serving sizes. Aim for whole foods.

6. Prep your meals for the week, clean and cut your fruits and veggies so they’re handy and ready. Set yourself up with successful habits that lead to amazing results:)

Pre-work out food

February 26, 2013/in Blog, Healthy Tips, Snack /by Jenelle Summers

Doesn’t this look good? My pre-workout snack today: Ezekiel toast with a half banana sliced.. No butter of course. This was 120 calories and pretty low on the glycemic index (which means you will burn more fat in your workout).

Shakeoloy is also low on the glycemic index unless you’re adding high glycemic index ingredients. And this was one hour prior to my workout. If it were 2-3 hrs before, I’d double this serving. Everyone has different needs though based on your metabolism, your size, etc. so try some things to see how it affects your energy and that you feel the food has had time to digest. You want your body focused on the “work” not still trying to digest.

Fruit!

February 12, 2013/in Blog, Food Inspiration, Snack /by Jenelle Summers

Are you avoiding fruit just because there’s sugar in it? There are different schools of thought and it’s up to you, but I wouldn’t recommend it. I usually fit in my fruit for the day by incorporating into my pre and post workout meal, snack or shake. It will be used up better as part of pre or post workout nutrition. (p.s. I did Crossfit this morning but will still lift wwith some Beast and my own stuff this afternoon, so this was good timing). I had this an hour after my lunch. The old me in the afternoon would’ve caved into sweet carbs like cereal or a Quaker oats granola bar. Not saying it’s horrible, just that it’s processed & pretty much empty calories that make me crave MORE carbs & sugar! And never-ending cravings for more sweets & carbs would begin! But gradually over the last couple years, my habits are better! This is nonfat plain Greek yogurt sweetened with Stevia and an Asian Pear and Raspberries! I DID eat the whole Asian pear, not just what fit in my food art. A very satisfying & healthy snack!