The start of September signals crazy-season with my family. Mondays through Fridays have us all in the busy back-to-school routine and weekends are devoted to football games, family and friend birthday parties, and scrambling to finish home and extra-cirricular projects before the (gasp) holiday season sets in. It’s easy to grab something less than healthy from the pantry or vending machine when this onslaught of obligations and stress sets in. Do your diet a favor and but together one of these protein-rich snacks instead – the little boost of protein will help keep you feeling full until your next mea!
Cracker + Nut Butter + Hemp Seeds
Hummus + Carrots (or other veggies)
Cashews + Dried Cranberries + Chocolate Chips
Popcorn + Almonds + Honey Drizzle
Beef, Chicken or Turkey Jerky
Baked Broad Beans or Roasted Chick Peas (store-bought)
Greek Yogurt + Granola
Protein bars can be another sensible snack option on-the-go – although it’s important to look for those that aren’t actually candy bars in disguise. I’ve been loving the Perfectly Simple Protein Bars by ZonePerfect — the brand is very choosey about the simple ingredients they use to make such a nutritious and delicious snack. Right now, if you visit ZonePerfect Perfectly Simple, you can get a $1 off coupon for a box of these nutrition bars. #FeelGooder
Finally, just want to remind you that today is National Trail Mix Day! My recipe for “So Nutty” Slow Cooker Snack Mix is actually cooked in a crock pot – it tastes fantastic and is so easy to make! I’m sending a big bag full to my son who just left for college . . . . it’s my way of sending him a hug from home!
Some of the things I like best about exercising — the physical and mental challenge, the variety of workouts available (yet also the ritual of doing them), the endorphin rush, meeting short-term goals while safeguarding my health for the long haul, and the sweaty satisfying soreness following a tough session, the relaxing and winding down. That being said, I also look forward to the food fuel I need to top off my tank and keep my engine running properly.
Aside from the occasional cheat, I eat a higher-protein, lower carb diet. Although, I’ve never had a weight issue, I really noticed a change in my lean-to-fat ratio when making these tweaks – suddenly I had visible abs, back muscles and more without a change on the scale. I’ve even blogged about eating a higher protein, higher fat diet for marathon nutrition while embracing the need for some carbs for loading and recovery. For my active lifestyle, I aim to eat about 20-25 grams of protein at each of three meals and one to two snacks. Research has shown that incorporating protein into diet can help build lean muscle and boost the metabolism to more efficiently burn fat. Also, more protein in the morning has been shown to reduce junk food snacking later in the day
Anyway, it’s hard to pass up the opportunity to try a new protein bar – I’m definitely a protein junkie. So, I was thrilled to give B-Up Bars a test and was hoping they’d stand up to my non-negotiables in a bar (higher protein, lower carb, reasonable calories, taste). These soft bars (think nougaty marshmallow texture) each have 20g protein and 18-20g fiber, just 2-3g of sugar and 4-5g of net carbs, and come in six crazy-delicious flavors — Peanut Butter, Vanilla Peanut Butter, PB&J, Sugar Cookie, Cinnamon Roll, and Chocolate Mint. In addition to the higher protein profile, I also appreciate how B-Up Bars are made with no artificial flavors, sweeteners, or preservatives and are low sodium and gluten free. B-Up Bars also feature a plant-based fiber to offset carb intake. Be Healthy. Be Better. B-Up.
If you like indulgent snacks that are actually good for you and make a convenient breakfast on the go or snack to stash in your gym bag, head over to B-Up Bars at http://yupbrands.com/bupbar/ for one of two great offers.
Discount Code YUP29 for 12% discount on box orders on yupbrands.com + FREE shipping (not valid on 6-pack trial).
Discount Code YUPTRIAL for $13.99 six bar (6 flavor) Trial Pack (reg. price $17.49) plus FREE shipping.
I’m also sharing with you the Medicine Ball Workout I did yesterday (before I at my chocolate mint B-Up Bar)! I really enjoy exercising with a full-body med ball routine – compared to gym machines, it makes working out old-school easier yet tougher at the same time! Try out my Med Ball Workout, it’s perfect for improving explosive power, increasing strength and endurance and improving overall functional fitness – and all you need is a ball!
Wall Ball – Stand facing wall, hold ball close to chest. Lower into a partial squat and propel ball upward as far as possible, catch at chest on the way down while lowering into a squat.
Med Ball V-Ups – Lay on back, extend arms over head to rest on floor while holding ball. Engaging core, raise up arms and legs at the same time to meet in alignment above hips. Slowly lower to start position.
Med Ball Slams – Standing upright, hold med ball high overhead with both hands and throw to the floor with force, squatting down slightly. Catch ball on the bounce up and return the start position.
Med Ball Plank – Rest on forearms and place feet on medicine ball. Engage core and keep body position as straight as possible. Hold for designated time without breaking form.
Med Ball Jump Squats – Standing upright with feet shoulder-width apart, lower into squat position holding ball. Explosively jump upward keeping ball at chest.
Med Ball Wood Chop – Hold ball in both hands and stand with feet shoulder-width apart, knees slightly bent. Drop down slightly, moving the ball near right, then drive up through feet, swinging the ball up and across your body to the opposing side. Swing back down to start position.
And, if you are looking for an extra challenging med ball exercise, give this headstand med ball pick up a try. Oooh, it worked all the large and small group muscles of my body in my constant pursuit of keeping balance.
Do you eat protein bars? Describe your dream flavor! What is your favorite med ball exercise?
This post was sponsored by B-Up bars / YUP brands. However, however they did not tell me what to say or how to say it — all comments and opinions are my own.
Snacking, snacking, snacking – lots of snacking going down at my house because I am my three teen boys are always so hungry. I’ve been experimenting with some homemade energy bars and trail mixes and have come up with the perfect combo – Chocolate Cherry (Protein) Trail Cups. My husband mentioned after gobbling one up that it reminded him of a Chocolate Chip Cherry Torte Lara Bar — so, I made a Larabar copycat recipe without even realizing!
So many wholesome yet yummy ingredients in this recipe.
These healthy snacks are super easy to whip up and using a food processor makes the task even less time consuming. The tip to making sure these treats hold up to any adventure is to make sure the crumbly mixture is moist enough to stick together when pressed between fingers. If it seems too dry, throw more nut butter or sugar-free chocolate syrup in 1 teaspoon at a time.
I’m taking my batch of trail cups for some long-lasting energy when the family heads out on a ski trip soon. I created this recipe with protein power as one of the ingredients to balance the dried fruit and chocolate. I don’t want to hear ANY “I’m hungry mom” complaints when we’re dangling our skis and snowboards off a lift 10,000 feet up.
*You may use regular rolled oats and add 1 tablespoon of chia seeds. **If you don’t want to use protein powder, add an additional ¼ cup oats and 1 tablespoon nuts. ** I used NuNaturals Cocoa Syrup, but you can use any chocolate syrup
Add oats, protein powder, cocoa powder, raisins and pecans in work bowl of food processor. Processes until ingredients are broken down but still fairly coarse
Pulse in nut butter and syrup until mixture is moist and sticks together when pressed between fingers.
Pulse in cherries and mini chocolate chips until just combined.
Place approximately ¼ cup loosely scooped mixture into muffin tin that has been prepped with a paper liner. Press mixture down with back of spoon of fingers until compacted.
May be stored in the refrigerator in airtight container for several weeks. Makes 15 :”cups.”
Oh, and I have a workout you’re going to flip for – if you don’t have a tire, a heavier med ball can be substituted.
Well, I’m on my way to the “Big D” to run in the Rock & Roll Dallas Half Marathon Sunday morning. I heard that Deena Kastor is in the field, so I’m really going to have to step up my game (insert hysterical laughing here). The past bronze-medal winning Olympian and American record holder in the marathon (London 2006 in 2:19:36) and half-marathon (Berlin 2006 in 1:07:34) is proof that getting older doesn’t mean you have to stop competing. Even though these records were set eight years back, this weekend the 41-year runner will be trying to make half-marathon history again by breaking as many as three or four American Masters Records, according to Competitor Magazine. If Kastor can run between a 5:25 and 5:30 pace per mile (as opposed to my exact 1 minute per mile slower 6:25 – 6:30 pace), she just may capture records at the splits in four distances — 15K (9.3 miles), 10 Miles, 20K (12.4 miles), and the full half marathon. She estimates her finish time to be 1:11 to 1:12. Why isn’t she trying break a record in the 5k too? Just kidding; I learned that lesson the hard way – years ago I PR’d at the 10k inside of a marathon; finishing the remaining 20 miles was brutal. Run Deena, run, I’ll be chasing you from 13 minutes behind!
If you’re not running this weekend, I have a fun little workout you can do. All you need is a medicine ball and some space with a hard-surfaced floor. It’s amazing how much you can get worm out with just one piece of gym equipment – a tame-looking medicine ball. By the way, I whipped up this Medicine Ball Mash Up workout for CorePower. The company makes a great high protein shake to nourish taxed muscles after a hard WOD or run. Pick up a case for the most delicious workout recovery ever — Chocolate Light is my favorite flavor with 150 calories and 20 grams of protein.
I was also recently sent a sampler pack of Ratio Protein Bars through a campaign for Fitfluential.com (By the way, if you haven’t joined Fitfluential, you really should. It’s free and a great community of instant fitness friends, plus there are lots of perks. Tell them Jennifer Fisher at TheFitFork.com sent you in the referral line). Anyway, back to the Ratio Bars — I am a total nutrition bar addict and am very particular about which ones I eat. As you can tell from the picture, I don’t like to give a review without actually trying the product – every one of these Ratio Bars was gobbled up by yours truly. What I like about the bars is the high protein content; I always choose a bar with at least 20 grams of protein (these all have 24 grams) and under 250 calories. Plus, these bars advertise no gluten, no soy products, no hormones, no artificial ingredients and no GMOs. Hard to say which of the six yummy flavors I liked best, but I think Cookie Crunch and Cake Batter were the front runners.
As part of my ambassadorship with the Zooma Women’s Race Series and their relationship with Ultimate Direction, I was sent some useful running gear to try out. This company has been around since 1985 and is the initial mastermind behind the hydration pack; in fact, they invented the first waist pack designed to carry water bottles – today they have introduced even more options to make hydration easier, from handhelds to vests and more. I’m excited to try out a couple of products from the Jenny Collection including the “Meow” waist belt and “Handy 10” water bottle. At first I thought maybe they named this cute, comfortable gear after ME, but found out that the designed-for-women-by-women product line is actually named after the athlete-designer, Jenny Jurek (wife of renowned ultra runner, Scott Jurek). Cool, check them out and stay hydrated this spring!
Finally, just want to remind you that today is National Trail Mix Day! My recipe for “So Nutty” Slow Cooker Snack Mix is actually cooked in a crock pot – it tastes fantastic and is so easy to make! I’m sending a big bag full to my son who just left for college . . . . it’s my way of sending him a hug from home!
