My Top Five Gym Bag & Purse Snacks

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I don’t leave home without them. No, I’m not talking about my American Express and other credit cards; those are already mainstays in this mama’s purse. But, perhaps more import than having funds on hand for a quick trip to load up at the market or splurge at my favorite running shoe store is keeping a reserve of healthy food rations at my fingertips. Having these nutrition options on-hand when hunger strikes keeps me from grabbing a pack of M&Ms from the vending machine or skipping out on essential post-workout refueling.  Oh, and I never forget to hydrate by keeping a bottle of water in my purse too!

Jerky: Packed with protein and trimmed of fat, dried-meat jerkies will keep forever, even if they fall all the way to the bottom of my bag and don’t get discovered until months later!  Give or take a little by brand and the type of meat, most jerkies have less than 100 calories per ounce and as much as 13 grams of protein. A favorite brand I’ve recently discovered is Simply Snakin’; it’s made with all-natural ingredients with no preservatives and has been combined with many wholesome fruits and spices to create crazy-delicious flavor profiles. Two of my favorites are Teriyaki Beef Sirloin with Blueberries and Cranberries and Chicken Breast with Black Bean Salsa. Because this brand incorporates fruit into their recipes, the overall calorie and protein grams are lower (about 60 calories and 5g protein) which means I don’t feel guilty about having two at a time!

Fruit Leathers & Dried Fruit:  I’m not talking about the jacked-up sugar and fake-colored roll-ups that are marketed to kids on the cereal and granola-bar aisle.  Those are nasty and not good for anyone. I like the products from Sun-Rype, they offer a range of 100-perecent fruit snacks with no artificial anything and lots of natural satisfaction for my sweet tooth.  For example, the company’s Fruit Source Bars contain two whole servings of fruit, no fat and just 120 calories. Dried fruit (with no sugar added, you have to read the label for that  –  ahem, Craisins) also makes a great purse snack. Raisins, dried apricots and dried figs, yum! The only caveat is that you have to pre-pack most dried fruit in little individual zip-top bags.

Nuts: Nuts are one of nature’s best snacks; they are high in protein and provide a lot of essential nutrients and healthy fats. That being said, you don’t want to overdo it on nuts because they are higher in calorie, fat and sodium levels (if salted). Keep perfectly portioned by filling up snack-sized bags with ¼ cup of nuts (like almonds, cashews, walnuts or what have you) and stash in your purse for enjoyment later.

Fresh Produce: If I know I will be eating my purse snack by the end of the day, I’ll slip in an apple, baggie of mini carrots or sugar snap peas. You just can’t beat getting your nutrients and fiber straight from the source without a middle man. Many stores now stock individual-sized cups of nut butters, hummus, and low-fat dips that make excellent on-the-go accompaniments to fresh produce. Use a small Tupperware with ice-pack insert if your purse or gym bag will be sitting out for more than a couple hours.

Protein Bars: I admit it; I’m a protein bar junkie and have probably sampled every make and model out there! Some have a funky texture and aftertaste and others have a surprisingly large amount of sugar. Even so, the higher-sugar protein bars are better than a real candy bar in the fact they do at least pack some protein and other added nutrients. But, if you take the time to research what you put into your mouth and experiment with the texture format you like best (like rice crunchy, nougat-based, nutty), you’ll find lots protein-bar options that are great to store in your purse of gym bag. My current favorites are Think Thin Chocolate Fudge (no sugar added at all and 20g protein) and Muscle Milk Lean Protein Bar Chocolate Peanut Carmel   (15 grams protein).

What is your favorite purse snack? Share your ideas in the comment section!

TRX Suspension Training, Some Favorite Ab & Upper Body Exercises (Video)

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Sure had some fun in the gym today with suspension exercises and I want to show you some of my favorites. Even if you think you have a strong core and decent upper body strength, these babies are going to have you screaming “uncle.” And, yes I am talking about myself; I’m always sore the day after doing this routine. Who knew these innocent-looking, dangling straps could be so vicious? But, the core and upper-body strengthening result is great!

This concept of exercise comes from the Navy SEALs; we all know what tough dudes they are! Suspension training uses your body weight (and gravity) to develop strength, balance, flexibility and core stability simultaneously. One of the popular brands out there is the TRX Training; it’s what I have at my gym. Check out the video and then read on below to get the details on all these TRX tricks.

TRX Handstand Push-up

Stand with your back to the TRX straps that have been adjusted with the grips at around waist height. While standing, bend leg and slip foot through grip loop; bend forward at waist and balance with arms straight and hands on the ground. Next, lift unrestrained leg and slip it through the other loop (or you can keep it free if you feel confident). Now, with body weight on your shoulders and arms, walk hands backward until you ideally have feet and core straight over arms. Keeping core engaged, press downward and then up into a handstand push-up. For security, you can add a cushion under your head.

TRX Pike Crunch

Adjust straps so that they are hanging about a 12” to 18” above the floor. With feet in the straps, get in the push-up position with abs lower back flat, and hands straight under shoulders. Engaging abs, pull your body upward thinking of bringing your feet toward your armpits, without bending your knees. Aim to get your core and rear aligned over your shoulders. With full control, lower body to starting position and repeat. Great for lower and upper abs.

TRX Pendulum Crunch (with knee tuck)

Place feet in the TRX straps (12” to 18” off ground) and assume the push-up position. With knees extended, back flat and torso erect, swing legs to one side while rotating from the hip. Halfway through swing, tuck knees as you move towards your shoulder. Keeping control, un-tuck as you move to the start position and repeat on the other side. This move is great for abs, especially obliques, and hip flexors.

Thanks to EC3D Sports for the cute compression outfit.

Thoughts on belVita Breakfast Biscuits & a Berry Parfait

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Have I got your attention with this picture of a beautiful berry breakfast parfait? You’ll have to keep reading to find out more. But first of all, let me tell you, my mornings are crazy. Between trying to sneak in a morning run and shuttling three kids to three different schools, you can imagine breakfasts at my house are chaotic. When I’m in organized mode, I have pre-prepared protein pancakes stashed in the freezer or have all the ingredients on hand to make a quick microwave egg scramble. But, sometimes even with the best-laid plans, things go awry. We over sleep, we run out of milk, or those growing-like-a-weed teenage boys of mine gobble up every last crumb on the premises (including the morning rations) for a bedtime snack.

So, when I found out about the belVita Breakfast Biscuits, a ‘morning cookie’ made by Nabisco, I was intrigued. Although I’d never actually tasted the product before, I’d heard the name and my impression was that they were très European. I was right! The breakfast biscuits were first made in France over a decade ago and now are sold in 23 countries worldwide.  So, if you’re a world traveler, you may have already had these with your morning tea!

Are you interested in the nutrition benefits of belVita? Each individual package of 4 crunchy biscuits offers 18 – 20 grams of whole grains, 3 grams of fiber and 4 grams of protein. The product provides “sustained energy” with a combination of quality ingredients and a “carefully controlled baking process that helps preserve the integrity of the grain” and allows the carbs to be more slowly released into your body as fuel. The label says there is no high-fructose corn syrup or no partially hydrogenated oils, that’s a good thing. This being said, the sugar content seems a tad high (13 grams), kind of like a cookie. But, at least a cookie made with whole grains and some fiber.  I’d much rather serve these healthier cookies to my active teenagers than say the stuff they’re usually clamoring for like Pop-Tarts (19 grams of sugar) and store-bought blueberry muffins (20 grams of sugar).

To keep the morning meal balanced, I’m offering the boys belVita along with a no-sugar added yogurt (protein!) and fruit (more fiber!). With five different flavors (Blueberry, Golden Oat, Cinnamon Brown Sugar, Chocolate and Apple Cinnamon), everyone in the family can have a different favorite. Let me tell you, their eyes were popping out of their heads to see my belVita Breakfast Parfait creation This “no-recipe” recipe is really so good, you have to try it! All you do to make this creamy-crunchy-juicy treat is to simply layer crumbled belVita, berries, and yogurt and then top with another biscuit for the finishing touch.

Also, I think beVita is perfect for packing in the “breakfast brown bag,” since my oldest has to eat breakfast at school every day after cross country practice. I’ll also be stashing a pack in the car for my youngest son to eat on the ride from school to Pop Warner football practice. These boys burn off a ton of calories and needs to refuel! Even mom (me) isn’t opposed to eating these tasty treats and can see myself grabbing the Cinnamon Brown Sugar variety and dipping them in my Chai Tea Latte – my reward for running on cold days. Yum!

FitFluential LLC compensated me for this Campaign. All opinions are my own.

The Magic of Mojo Beef Kabobs (Recipe with Video)

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Oh, the magic of these Mojo Beef Kabobs is quite impressive. Not only are they quick to make, they are low in calories, low in fat and packed with protein and loads of citrusy-garlicky flavor. Plus, the kids just love to eat these; there’s nothing quite like eating meat off a stick which can later be waved around like a sword. This is one of the many fabulous recipes from the Healthy Beef Cookbook and one that I’m going to be taking on the road for “Art of Grilling” demonstrations for the Texas Beef Council. I want to show healthy people like YOU that preparing great flavor profiles with lean beef is simple and simply divine. Seriously, this recipe takes no more than 30 minutes to cook start to finish and will earn you rave reviews from the carnivorous crowd that will start to gather once you throw these babies on the grill. Plus, with 27 grams of protein and veggies, it makes the perfect meal after an afternoon workout – enjoy!

Mojo Beef Kabobs Recipe

Ingredients

  • 1 lb. boneless beef top sirloin steak, cut 1-inch thick
  • 1 tsp. coarse grind black pepper
  • 1 large lime, cut into 8 wedges
  • 1 small red onion, cut into 8 thin wedges
  • 1 container grape or cherry tomatoes (about 10 oz.)

Mojo Sauce

  • 1/4 cup fresh orange juice
  • 1/4 cup fresh lime juice
  • 3 Tbsp. finely chopped fresh oregano
  • 3 Tbsp. olive oil
  • 2 Tbsp. finely chopped fresh parsley
  • 1 tsp. ground cumin
  • 1 tsp. minced garlic
  • 3/4 tsp. salt

Whisk Mojo Sauce ingredients in small bowl. Set aside.

Cut beef steak into 1-1/4 inch pieces; season with pepper.

Alternately thread beef with lime and onion wedges evenly onto four 12-inch skewers. You can thread tomatoes with beef skewers or make separate tomato skewers depending on how well-done you like the tomatoes (they cook fast).

Place kabobs on grill over medium, ash-covered coals. Grill tomato kabobs, uncovered, about 2-4 minutes or until slightly softened, turning occasionally. Grill beef kabobs, uncovered, about 8 to 10 minutes for medium-rare to medium doneness, turning occasionally.  Or, cook on inside grill pan over medium-high heat for about the same length of time.

Remove from heat source at let rest for 5 minutes. Serve kabobs drizzled with sauce.

Serves 6.

Tips & Suggestions

  • Mojo sauce is great as a sauce with other cuts of beef including flank steak and flat iron steak, or can even be used as a marinade.
  • Serve kabobs over couscous, rice or your favorite grain.
  • Remember to start with a hot grill (or grill pan) and cold meat.
  • If using bamboo skewers, soak in water for 10 minutes to prevent burning.
  • In a pinch, store-bought orange juice and lime juice may be substituted.

Nutrition info per serving: 285 calories; 15 g fat (3 g sat. fat; 10 g monounsaturated fat); 50 mg cholesterol; 500 mg sodium; 10 g carbohydrate; 1.8 g fiber; 27 g protein; 8.2 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.6 mg iron, 31.9 mcg selenium; 5.1 mg zinc.

Sweet, Sophisticated Yet Oh-So Sensible: Poached Pears with Pomegranate-Mascarpone Sauce Recipe

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The New Year brings new resolutions about food for most of us.  For me, it usually means trying to find healthier desserts to satisfy my sweet tooth.  Inspired by poached pears served at a dinner party I attended New Year’s Eve, I came up with this Poached Pears with Pomegranate-Mascarpone Sauce version to share with you for a healthy 2013.  A delicious and decidedly more nutritious alternative to my Bluebell ice cream habit, these poached pears are so simple to make and have very few calories, not much fat, and lots of dietary fiber. You could top them with vanilla ice cream, but they are yummy enough to stand alone on sweetness.

Instead of Bartlett pears, you can use other varieties known to hold up through the cooking process such as Bosc or Anjou.  Remember to choose pears that aren’t super ripe, you want them to be fairly firm so that they don’t fall apart in the pan. While some people peel the pears for aesthetics, I prefer to keep it on in order to retain the naturally high levels of chlorogenic acid found in the skin (a phytonutrient that can help control blood glucose levels). By the way, in the rare chance you have leftovers; they are great the next day sliced up in a salad.

Poached Pears with Pomegranate-Mascarpone Sauce Recipe

  • 3 semi-firm Bartlett pears
  • 2 cups all-natural pomegranate juice (not pomegranate cocktail)
  • 1 teaspoon Stevia
  • Pinch ground clove
  • 1/4 teaspoon ground cinnamon
  • ¼ teaspoon ground cardamom
  • ½ cup mascarpone cheese
  • Garnish: fresh mint leaves

Slice pears in half lengthwise. In medium pot, bring juice to a light simmer. Stir in Stevia and spices.

Gently lower each pear into juice, flat-side down.  Reduce heat to med-low and let pears cook for approximately 10 to15 minutes, or until softened. Turn several times during the process for even cooking.

Remove pot from stovetop and let cool for 15 minutes. Remove pears from juice. Leave 1 cup of juice in the pot, add mascarpone cheese. Return to stove and warm over low heat, stirring until well-combined.  Pour sauce over pears and keep in refrigerator until ready to serve. Before serving, garnish with fresh mint.

Serves 6.