Good morning!
Remember when I had the opportunity to be featured in the “foodies” issue of Juice Magazine?
Well, Juice – a weekly entertainment/what’s happening magazine for 25-34 year olds in my area – has recently launched their Fourth Annual 10-week Fitness Challenge (sort of Biggest Loser-esque) and has asked me to answer a couple food & fitness related questions from the challenge participants!
While I am not a personal trainer or nutritionist, I know what works for me and hopefully my answers will help aid them in their quest to Fitness Challenge greatness! Here we go!
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1. I’m on the go all day. What are some quick & easy snack ideas?
There are a TON of pre-packaged snacks on the market these days. Bars of this, cups of that. Take a look at some of their ingredient lists though, because I bet you weren’t planning on having partially hydrogenated palm kernel oil or partially defatted peanut flour – two ingredients found in a popular snack bar – as part of your 2pm pick me up! When it comes to snacks, whole, minimally processed foods are going to give you the most bang for your buck. Give one of these ideas a whirl!
- Piece of hand fruit (apple, orange, banana, pear) and a 100 calorie pack of almonds
- Fat-free yogurt with a banana for dunking
- Peanut butter* and carrots, apple slices or celery sticks
- Ants on a Log (peanut butter, celery & raisins)
- 1/2 cup fat-free cottage cheese with 1/2 cup pineapple chunks
- 1 cup fat-free cottage cheese with a dash of cinnamon
- Low-fat string cheese with apple slices
- 12oz non-fat latte
- Hummus and veggies
- 2 slices of 100% whole wheat cinnamon raisin bread
- Any variety of Larabar or PURE Bar
*Peanut butter labels should read “peanuts” or “peanuts, salt” – most commercial peanut butters have added sugar, oils & preservatives!
2. I’m trying to learn how to eat healthier, but still crave chocolate! What can I have to satisfy my cravings, but not derail my diet?
Trust me, you are preaching to the choir – I am a self proclaimed chocoholic (ask my husband!) Here are some great alternatives to keep you from diving for a Snickers bar!
- 1 packet of sugar-free hot chocolate mix prepared with skim milk, soy or almond milk
- 100 calorie pack of cocoa roasted almonds
- Any chocolate variety of Larabar
- Chocolate Brownie PURE Bar (found at Campbell’s nutrition)
- An orange or clementine dipped in 1 Tablespoon melted chocolate chips
- Skinny Cow Ice Cream Sandwich
- Chocolate covered raisins or almonds (watch portion size!)
- 1 cup chocolate skim milk, soy or almond milk
- CHOCOLATE – sometimes you’ve got to throw the “rule book” out the window and indulge. Life is short – chocolate is delicious! My favorite is Reese’s Peanut Butter Cups!
3. Sometimes I just don’t want to workout. How do you stay motivated?
Life is hectic and often times working out is the last thing you want to do, or feel you have time to do. One thing I repeat to myself when I feel like bailing on a workout is – nobody is going to change your life but YOU. Only the time you put in on the treadmill, the weights you lift, the healthy food you eat – is going to change your body and your life. You – not your husband, wife or trainer – are the only person that can put in the work and see the results. So put yourself first (it’s ok!) and invest your time and dedication to succeeding!
There’s also a quote by my favorite Biggest Loser trainer – Jillian Michaels (whoop!) – that I ask myself a lot:
“How is this choice going to get me closer to my goal?”
It’s so effective when you feel like bailing on a workout, eating a giant piece of cake when you’re not even hungry, hitting the snooze button instead of getting up to go to the gym, etc. How will these choices get you closer to your goal of overall health?
Finally – a lot of people dread going to the gym, but a workout doesn’t necessarily have to be AT the gym! Try working out at the pool, venturing out on a trail, tackling some hills with your bike, playing tag with your kids, signing up for dancing lessons, deep cleaning your entire house, playing tennis, etc.
Here are some other tips to help get you into the exercise rhythm and on your way!
- 10 Boredom Busting Tips for the Gym
- 11 Tips to Get Up for a Morning Workout
- Exercise Motivation Tips
- Tips for Getting Out of Bed in the Morning
4. I’m working out more and find myself hungrier more often. What foods have a good amount of protein, but aren’t too high in fat?
The thing about intense exercise, is that it can make you intensely hungry! I find that meals incorporating lean protein, complex carbohydrates and healthy fats, are the best at keeping me full until my next meal or snack.
If I workout in the morning, a potential breakfast could be:
- 2 pieces of 100% whole wheat toast with 2 tablespoons peanut or almond butter
- Scrambled eggs with salsa (1 egg + 2 egg whites)
- Banana
A good lunch after an afternoon workout might be:
- Roasted turkey sandwich on 100% whole wheat bread with a slice of low-fat cheddar cheese, tomato & mustard
- Sliced apple with 2 tablespoons peanut or almond butter
- 1/2 cup fat-free cottage cheese
Dinner after an evening workout might consist of:
- Orange-Soy Glazed Salmon
- Roasted Brussels Sprouts
- Small baked sweet potato
- Grilled pineapple over 1/2 cup fat-free cottage cheese
Some other high protein/low fat foods include:
- Broccoli
- Fat-free yogurt
- Greek yogurt
- Chicken
- Extra lean beef or turkey
- Tuna (packed in water)
- Almond or peanut butter (high in fat, but GOOD fat)
- Lentils
- Tofu
5. What are some of your favorite recipes that are high in protein, but low in carbohydrates?
I experimented with the Atkins Diet in college, which encourages restricting carbohydrate intake, but soon learned that a diet which had me trading apples for burgers was no way to live at all! I finally educated myself about the difference between “good carbohydrates and “bad carbohydrates” and truly believe that incorporating good carbohydrates into your diet is essential to overall well being. Some examples of “good carbohydrates” – carbs that do not spike your blood sugar so you have an initial “high” followed by a “low”, and are full of good fiber – includes:
- Vegetables
- Fruit
- Beans & lentils
- Nuts & seeds
- Whole grains like oatmeal, brown rice and millet
Some examples of “bad carbohydrates” – carbs that cause an initial rush of energy followed by a “crash” a short time later – includes:
- White pasta, breads, bagels
- Pastries, cookies
- Sweetened juice
- Soda
- Candy
Trust me – I have a big soft spot in my heart for “bad carbs” and I definitely indulge, but my day to day carbohydrate intake is mostly of the “good” variety.
Back to your question though! Here are some of my favorite high protein, low carb recipes:
- Baked Tilapia
- Ham & Cheese Frittata
- Lemon Pepper Chicken with Artichoke Salsa
- Roasted Chicken & Vegetable Quinoa
- Scrambled eggs with low-fat shredded cheese and veggies
- Teriyaki Chicken with Nectarine Salsa
- Vegetable Frittata
6. What’s your favorite recipe for tofu and/or your favorite way to prepare tofu?
I’ve been a long time lover of eating tofu, but have only recently begun preparing it myself! Tofu is an amazing meat-free protein alternative, is low in calories (when compared to non-lean meats) and is also high in calcium and iron! Plus, it takes on the flavor of whatever you cook it with or whatever sauce you pair it with, which makes it very versatile. I use extra-firm tofu, and here are some of my favorite ways to prepare it!
- Baked Tofu, Rice & Roasted Vegetables
- Cubed and dropped into Egg Drop Soup
- Cubed and added to a Stir Fry
- Sesame-Peanut Tofu Pasta
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So there you have it! Again, I am not trained in nutrition or fitness, but know from experience that these things work for me. I wish all the Juice Fitness Challenge participants the best of luck and if you want to follow them on their way, check out their blogs, here! 
In IGE news, breakfast today is a perfectly pretty bowl of Raspberry Overnight Oats.
How can that pink hue not make you smile?! It makes me feel so girly.
In the mix:
- 1 fat-free Raspberry yogurt
- 1/3 cup old fashioned oats
- 1 sliced banana
- sliced almonds
Refridgerated overnight and devoured in the morning. Oh yum. Cool, refreshing, sweet and crunchy. TDF.
Lunch is some Chili Verde and a navel orange.
Honestly – this is some of the best chili I’ve ever had! LOVE this recipe!
And I’ve finally ditched Dori for the real star of the show – Nemo. 
Oh, and I also have some carrots and almond butter at work from my uneaten lunch yesterday!
Time to get to work – IT’S ALMOST THE WEEKEND!! CAN YOU FEEL IT?!
Have a great Thursday!
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Three Question Thursday wants to know YOUR answers to some of the Fitness Challenge participant’s questions above!
1. What do you eat to satisfy your chocolate cravings, without derailing your diet?
2. What’s your current favorite afternoon snack?
3. Ok, this is my own: What’s your favorite variety of M&M?
My answers:
1. I’ve recently taken a liking to Skinny Cow Ice Cream Sandwiches – they are AMAZING and only ~150 calories! Chocolate craving = squashed.
2. An orange
3. PEANUT BUTTER!!!!
That is so cool girl!! As for chocolate, I always have a bite of chocolate, or a pudding, or even a chocolate protein shake. Totally curbs my cravings!
Pretty cool answers! I do have a question…
I know this may be a bit presumptious, but it seems as though you are pretty slender. You eat so carefully and it’s surprising to me that you were on Atkins in college. Have you ever struggled with your weight?
I love dark chocolate covered almonds. My fave snack right now is cinnamon raisin bread with almond butter and M&Ms with peanuts!
Great interview and responses!
1. I don’t have a diet-diet, and chocolate is most definitely a part of my every day diet. Cocoa powder is good for you, full of antioxidants, so I have some every night(and morning and day)
2. Chocolate avocado pudding
3. Sunspire milk chocolate covered peanuts
1. I will have ONE piece of GOOD dark chocolate. It hits the craving without too many calories.
2. PB&J Larabars or Special K Red Berries w/nonfat milk
3. Peanut Butter all the way
Awesome job with the interview!! Nice to see you made a local magazine as well…..very nice picture too!!
Three Question Thursday answers…..
1. What do you eat to satisfy your chocolate cravings, without derailing your diet? I will purchase a candy bar that has the pre-cut portions…Hersheys…Caramello….and only eat a piece or two to satisfy my taste….usually that’s all it will take to curb my craving when I really enjoy those little bites
2. What’s your current favorite afternoon snack? Spicy Red Pepper Hummus with carrot chips…..mmmmmm
3. Ok, this is my own: What’s your favorite variety of M&M?
Peanut butter M&M’s are the bomb!!!
ahhh congracts! I was in Juice once…however, not on the cover. I was drunk at a bar watching the Iowa/Iowa State game. So Id have to say your appearance is just a tad bit cooler (and note worthy for that matter)
I hope you get a zillion copies
xo- Molly
http://www.givinganythingbutup.wordpress.com
1. Dark Chocolate Dreams PB! Yum!
2. Larabar or yogurt with bananas.
3. Peanut M&M’s are the BEST!!!
Thanks for listing those tips. I have been having such a hard time getting up in the mornings!
1. Eat a piece of good dark chocolate, becasue a little dark chocolate goes a long way for me.
2. Oranges!
3. Peanut
1. Chocolate Milk
2. clementines
3. chocolate. peanut butter will be inhaled, so they’re not allowed in my household.
1. I have a new chocolate find (for me anyway)…Chocolate Cheerios. They help ME quell that afternoon need a bit.
2. Clementines
3. Peanut butter
1. I honestly don’t eat chocolate that much or crave it, but if I am, then I just go for it! If I’m close to Dahl’s, I’m grabbing a Kinder Bueno bar!
2. Dannon Light and Fit Yogurt with chia seeds stirred in! I love how quickly the Omega 3′s do their magic for my hair and nails (and heart, too!)
3. Peanut butter! Oh goodness, in college during finals week, I’d buy a big, and I mean big, bag of PB M&M’s and then just devour them in 2 days. Hmmm… no wonder it was so easy for me to gain the freshman 15, LoL.
You were featured in Juice – that’s cool!! And nice Q & A!
1. dark chocolate squares
2. apple and PB
3. peanut
1) A mini Heath bar. Or any mini candy bar. 2) I usually eat lunch late in the afternoon so no snack. 3) Plain M&M’s!
This is GREAT Kristin!! Congrats.
How exciting. So many fab tips!
Great tips! I think you answered all the questions really well. As for Three Question Thursday…
1) I try to have some sort of chocolate once a day, either in hot chocolate form or I bring a mix of mini chocolate chips and nuts to work with me for a snack.
2) Clementines! Or the aforementioned mix.
3) Peanut! So addictive.
Very cool that you get to do things for the mag!
My favorite snack right now is Vita Top Muffin, when Sprouts opened near me it was the first time I was able to find them in a store so they are new to me and so good only 100 cals!
1. I’ll have a small piece of really good chocolate. Usually satisfies me more than the cheap stuff.
2. Fruits or some type of bar
3. Peanut M&Ms
PS: You are too cute on that cover! I’ve been reading your blog for a little while, but don’t comment often. just wanted to tell you how much I enjoy it!
1. I am loving hot chocolate made with vanilla soy milk.
2. Apples
3. Peanut Butter
Great interview! You have some wonderful tips.
1. Lately, my go-to for my chocolate craving is hot chocolate. It hits the spot in the winter time.
2. Carrot sticks with peanut butter.
3. Favorite Variety of M&Ms – peanut butter!
You are doing a wonderful job of providing great realistic advice that anyone can follow!
I found you from Juice!
Now you’re one of my favorite blogs to read. You keep me motivated to eat right and I love trying your recipes!! Keep up the great work!
Pretty cool that you are your own little celebrity.
Anyway here are my answers.
1. What do you eat to satisfy your chocolate cravings, without derailing your diet? I love a bit of cocoa powder in my PB with an apple. Or no sugar added fudgsicles. And the darker the chocolate the harder it is too eat too much but you still get the taste.
2. What’s your current favorite afternoon snack? Microwaved diced apple topped with 2tsp of raw crunchy almond butter and some granola. Tastes just like apple crisp to me.
3. Ok, this is my own: What’s your favorite variety of M&M?
Almond. I love all nuts except peanuts so almond tops the list.
you are so great! i love this blog.
Loved it! Very good and interesting answers
1. Honestly, i don’t get CHOCOLATE cravings, exactly. I just get a sweet tooth! I do have hot chocolate every night though
2. Hmm lately yogurt and a vitatop, carrots & salsa or a quick bar or some sort.
3. Have never tried the peanut butter ones!! I’d say dark.
1. What do you eat to satisfy your chocolate cravings, without derailing your diet? I have a small piece of chocolate or some clow churned edy’s cookie n cream
2. What’s your current favorite afternoon snack? an apple or greek yogurt and granola or cottage cheese and nut butter
3. Ok, this is my own: What’s your favorite variety of M&M? Peanut!!
those are some great answers you gave to their Qs! the green chili looks super delicious. my answers~ 1. protein hot chocolate (made w/ 1 scoop vanilla protein powder, 1.5 cups hot water, 1 TB unsweetened cocoa, 1 packet stevia & sprinle of guar & xantham gums) 2. greek yogurt topped with microwaved diced pear+cinnamon. 3. i am with you, peanut butter! but i want to try to find those PBJ m&ms!
have a great day
That is SO COOL! You are like a local celebrity
Great cover shot by the way!
I like 70%+ dark chocolate – it’s so much more satisfying!
Afternoon snack changes everyday, so I could never answer! But I ALWAYS have a hot chocolate
M&M flavour…?? I never eat M&Ms so I have no idea!
Great post btw, and great tips!
1. I love Bryers Fat Free Double Churned Ice Cream with a shot of whip cream & a cherry on top! Its only 90 calories for half a cup!!! And its unbelievable good!!!
2. I love 94% FF popcorn, also I love some baked lays with salsa, you can have 14 of them for a serving size, and I also love one cup of progresso 0-1pt soups!! Italian style meatball is SOO good!! (My kind of snacks are more like mini meals hehe)
3. plain ole chocolate m&m’s but i do think the blue ones taste best
Great answers, Kristin! And good ideas for healthy snacks/post workout meals.
1. I like a high end dark choc with raspberries or hazelnuts inside. The taste isn’t too sweet so I usually only have one or two small squares!
2. I usually have a locally made yogurt for an afternoon snack or string cheese and an apple.
3. Peanut butter m&ms…yum.
1. I usually let myself have a piece or two of dark chocolate for dessert after lunch. Keeps any other cravings at bay and allows me to stay on track the rest of the day.
2. A piece of fruit. Lately it’s been clemintines, I’m obsessed!
3. Peanut m&ms or regular.
1. Lately, to satisfy any chocolate craving I reach for a no sugar added fudgsicle!
2. Apple with peanut butter.
3. Peanut butter, for sure!
1. The only thing that satisfies my chocolate cravings is plain ole dark chocolate. So I indulge myself!
2. Pumpkin yogurt ala Caitlin @ HTP
3. I LOVE the mint M&Ms at Christmas, peanut butter the rest of the year! However, the dark ones are not far behind…
Love your answers and I’m sure the challenge participants will hopefully learn a lot! The one liner “you know you’re a foodie if your mixer costs more than rent” on your cover page made me laugh out loud!
1. I add a few small morsels of chocolate to almond butter (then melt it in the microwave) to dip a banana in – heaven!
2. I may have to steal one of your answers because I’m a kid at heart: Ants on a Log!
3. Peanut Butter M&Ms, hands down. I have a hard time with quantity control with them =( hah
1. Have a SMALL piece or try to keep myself busy (distracted) from what I want……..that means stay out of the kitchen! =O
2. Whole-wheat toast, sliced banana and peanut butter.
3. PEANUT BUTTER!!!
Such a cute picture! And what great tips! I’m a peanut M&M fan and my favorite afternoon snack is currently the cashew/almond/cranberry mix from Trader Joe’s!
I remember reading that article in Juice! It was before I started reading your blog. I knew you looked familiar from somewhere!
If I’m craving chocolate I usually just give in
You look great on the cover there! You’re so cute!
I love your answers to the questions… they are real and the answer for motivation to exercise was definitely needed right now. So thanks for that!
1- I try to have a “secret” stash of chocolate that I can dip into if a TRUE craving hits me. Right now it’s British chocolate–best way to go! I find it better to indulge just a little and write it down in my food journal and move on!
2- Blueberries & string cheese or peanut butter on whole grain toast.
3- I’m the biggest sucker for peanut butter M&Ms… but the peanut are pretty swell too!
Awesome for you! What an opportunity. I love your blog and a lot of my fellow friends from Iowa have started reading and referrencing your blog in their health related posts. Keep up the good work.
1. Dark Chocolate…a small piece hits the spot everytime
2. I enjoy fruit of all kinds
3. PB all the way (but I hear there is a new coconut one) hmmm
I stay motivated to go to the gym by looking at a workout as if I’m purifying the body. Everyday we’re bound to put bad things in our body (whether it be food or too many beverages on a Friday/Saturday night). Being active, moving the blood cells around in your body and sweating are all things that help me think that I’m making myself healthier and getting rid of the toxins. GREAT ARTICLE YO!
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