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matchstickmolly:

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  1. Mini PB&F: One fig Newton with 1 teaspoon peanut butter.
  2. Chocolate Banana: Half a frozen banana [this size] dipped in two squares of melted dark chocolate.
  3. Frozen grapes (any color): 1 cup (about 28 grapes), stuck in the freezer for 2+ hours.
  4. Honeyed Yogurt: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey.
  5. Spiced Orange: One orange— about the size of a tennis ball— sprinkled with cinnamon.
  6. Grilled Pineapple: 2 ¼-inch thick pineapple rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden.
  7. Berries n’ Cream: 1 cup blueberries with 2 tablespoons whipped topping.
  8. Stuffed Figs: Two small dried figs with 1 tablespoon reduced-fat ricotta stuffed inside. Sprinkle with cinnamon.
  9. Oats n’ Berries:  ⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup freshberries.
  10. Dark Chocolate: One block, or three squares.
  11. Nut-Stuffed Date: One Medjool Date filled with one teaspoon natural unsalted almond butter.
  12. Chocolate Milk: 6 ounces skim milk mixed with 2 teaspoons chocolate syrup.
  13. Cinnamon Applesauce: 1 cup unsweetened applesauce (like Motts). Or, try this homemade version!
  14. Citrus-Berry Salad: 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
  15. Maple-Pumpkin Yogurt: ½ cup non-fat regular yogurt (go Greek for extra protein!) with 2 tablespoons pumpkin puree and 1 teaspoon maple syrup… like this!
  16. Chocolate Pudding: One 4oz package. Try a fat/sugar free version or a homemade one!
  17. Chocolate Covered Strawberries: Five strawberries dipped in two squares melted dark chocolate.
  18. Tropical Juice Smoothie: ¼ cup pineapple juice, orange juice, and apple juice, blended with ice.
  19. Vanilla and Banana Smoothie: ½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth.
  20. MYO Banana Chips: One sliced banana dipped in lemon juice and baked.
  21. Baked Apple: One tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.
  22. Fruity Waffles: One 7-grain frozen waffle toasted and topped with ¼ cup fresh mixed berries.
  23. Skinny S’more: Two graham crackers with one roasted marshmallow and one small square dark chocolate.
  24. Cinnamon Graham Crackers & Peanut butter: Two graham cracker squares with 1 teaspoon peanut butter and a sprinkle of cinnamon.
  25. Cereal and Milk: ½ cup rice krispies with ½ cup skim milk.
  26. Milk n’ Cookies: Five animal crackers with ½ cup skim milk.
  27. Warm Spiced Cider: 6 ounces apple cider with sprinkles of cinnamon and nutmeg, warmed.
  28. Citrus Sherbet: ½ cup lime sherbet (about one standard-sized ice-cream scoop) with ½ sliced kiwi.
  29. Café Latte: 8 ounces steamed skim milk with 1 shot espresso.
  30. Jelly Beans: 25 of ‘em! Although we don’t recommend these.
  31. Marshmallow Pear: ½ pear diced and topped with 1 tablespoon marshmallow fluff.
  32. Protein Shake: One scoop protein powder with 8 ounces water (choose from tasty powder flavors like cookies n’ cream and chocolate peanut butter!). 
  33. M.Y.O. Popsicle: 8 ounces lemonade frozen in an ice pop mold, or use a small paper cup as a mold.
  34. Apple Chips: Munch on ¾ cup of kinds like these, or use this recipeimage
  35. Carrots n’ Hummus: About 10 baby carrots with 2 tablespoons hummus.
  36. Pistachios: A couple handfuls— about 25 nuts (Crackin’ them open will take more time and avoid grabbing 25 more).
  37. Cheese n’ Crackers: Five Kashi 7-grain crackers with 1 stick reduced-fat string cheese.
  38. Dippy Egg: Oneover easy egg with ½ slice whole-wheat toast, sliced (to dip in yolk!).
  39. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
  40. Curried Sweet Potato: One medium sweet potato (about 5 inches long) cooked for six minutes in the microwave and mashed with 1 teaspoon curry, and a sprinkle of salt and pepper.
  41. “Cheesy” Popcorn: 2 cups air-popped popcorn with 1 tablespoon nutritional yeast— it’ll taste like real cheese!
  42.  Guacamole stuffed Egg Whites: Halve a hardboiled egg, remove yolk, and stuff the empty space with 2 tablespoons guacamole (avocado, lime, cilantro and salt).
  43. Grilled Spinach and Feta Polenta: 3 oz polenta (about the size of a deck of cards) cooked with 1 ½ cups water and topped with 1 teaspoon feta cheese and a handful spinach.
  44. Soy Edamame: ¼ cup boiled Edamame with 1 teaspoon soy sauce.
  45. Dijon Pretzels: Two pretzel rods with 1 tablespoon Dijon mustard.
  46. Crunchy Curried Tuna Salad: ½ cup canned tuna with 1 teaspoon curry powder, 1 tablespoon chopped red onion, and two ribs celery (chopped).
  47. Greek Tomatoes: One tomato (about the size of a tennis ball) chopped and mixed with 1 tablespoon feta and a squeeze of lemon juice.
  48. Shrimp Cocktail: Eight medium sized shrimp boiled and served with 2 tablespoons classic cocktail sauce.
  49. Smoked Beef Jerky: About 1 ounce— look for low sodium versions!
  50. Cheddar and Tomato Soup: ½ cup tomato soup with 1 tablespoon shredded low-fat cheddar cheese.
  51. Kale Chips: ½ cup raw kale— stems removed— baked with 1 teaspoon olive oil at 400° until crisp.
  52. Sweet Potato Fries: One light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes.
  53.  Cucumber Sandwich: ½ English muffin with 2 tablespoons cottage cheese and three slices of cucumber.
  54. Turkey Roll-Ups: Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard.
  55. Mixed Olives: About 8 olives.
  56. Antipasto Plate: One Pepperocini, a ½ inch cube of cheddar cheese, one slice pepperoni, and one olive.
  57.  Pumpkin Seeds: 2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle with kosher salt.
  58. Choco-Soy Nuts: 3 tablespoons soy nuts with 1 teaspoon cocoa nibs.
  59. Wasabi Peas: About  ⅓ cup of these green treats.
  60. Balsamic Veggies: 3 cups raw peppers (any color!) dipped in 2 tablespoons balsamic reduction.
  61. Cheesy Roasted Asparagus: Four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°.
  62. Cucumber salad: One large cucumber (sliced) with 2 tablespoons chopped red onion and 2 tablespoons apple-cider vinegar.
  63. Spinach and Feta Egg-White Scramble: Three egg whites scrambled and mixed with ½ cup raw spinach and 1 tbsp feta cheese. Cook in frying pan or zap in microwave until egg whites are no longer runny (about 1-2 minutes).
  64. Crunchy Kale Salad: 1 cup kale leaves chopped with 1 teaspoon honey and 1 tablespoon balsamic vinegar.
  65. Chick Pea Salad: ¼ chickpeas with 1 tablespoon sliced scallions, a squeeze of lemon juice, and ¼ cup diced tomatoes.
  66. Grilled Garlic Corn on the Cob: One small-sized ear brushed with 1 teaspoon sautéed minced garlic and 1 teaspoon olive oil, grilled until tender.
  67. Pretzels & Cream Cheese: 15mini pretzel sticks with 2 tablespoons fat-free cream cheese.
  68.  Bacon Brussels Salad: Seven brussel spouts thinly sliced and mixed with one piece lean bacon, chopped.
  69. Rosemary Potatoes:  ⅓ cup thinly sliced potato tossed with 1 teaspoons olive oil and a teaspoon of chopped rosemary.
  70. Spicy Black Beans: ¼ cup black beans with 1 tablespoon salsa and 1 tablespoon non-fat Greek yogurt.
  71. Caprese Salad: 1 ounce (hockey puck sized) of fresh mozzarella with ½ cup cherry tomatoes and 2 teaspoons of balsamic vinegar.
  72. Goldfish: About 40 fishies…try the cheddar kind!
  73. Chips n’ Salsa: 10 baked tortilla chips with ¼ cup salsa.
  74. Mini Ham Sandwich: Two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf.
  75. Lox Bagel: ½ whole-wheat mini bagel with two thin slices of lox.image
  76. Chocolate Trail Mix: Eight almonds, four chocolate chips, and 1 tablespoon raisins.
  77. Apples and Cheese: 1 non-fat mozzarella cheese stick with half of a baseball-sized apple (any variety), sliced.
  78. PB & Celery: 1 medium celery stalk with 1 tablespoon peanut butter.
  79. Cottage Cheese Melon Boat: 1 cup melon balls with ½ cup non-fat cottage cheese.
  80. Carrot and Raisin Salad: 1 cup shaved carrots with 2 tablespoons raisins and 1 tablespoon balsamic vinegar.
  81. Tropical Cottage Cheese: ½ cup non-fat cottage cheese with ½ cup fresh mango and pineapple, chopped.
  82. Blue-Cheese Stuffed Apricots: Three dried apricots with 1 tablespoon crumbled blue cheese.
  83. Rice Cake and Almond Butter: One rice cake (try brown rice!) with 2 teaspoons almond butter.
  84. Sweet n’ Spicy Pecans: Five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon.
  85. Apples n’ Peanut Butter: ½ an apple, sliced and dipped in 1 teaspoon natural peanut butter.
  86. Chocolate Hazelnut Crackers: Four wheat thins dipped in 1 teaspoon Nutella (or other hazelnut spread).
  87. Strawberry Salad: 1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic.
  88. Cacao-Roasted Almonds: Pop in eight almonds like these

Adapted from this article. Photo credit

(via fittestofthebitches)

organicallygorgeous:

A great example of interval training: Complete each exercise for as many reps as you can within 60 secs followed by a 30 sec rest, then move on to the next move. Do the circuit 3-4 times for a fantastic fat-burning workout. 

organicallygorgeous:

A great example of interval training: Complete each exercise for as many reps as you can within 60 secs followed by a 30 sec rest, then move on to the next move. Do the circuit 3-4 times for a fantastic fat-burning workout. 

(Source: living-heathy)

piecesinprogress:

Just Results January (at home, equipment free) workout plan!

This plan focuses on a different muscle group each day for an intense targeted workout. You can do the routine (7 exercises and a repeat) once for a quick 15 minute workout or run through it twice for an intense 30 minute workout! This is a routine you can do absolutely anywhere because it requires no equipment, just your own body weight! Remember to combine this with a healthy, balanced diet and regular cardio for maximum results.

For more at home no equipment needed workouts go here

(via fittestofthebitches)

collinpro:

Fitness Lovers
blogilates:

Overnight oats! 1/2 cup of uncooked oats, 1 tbs of chia seeds, 1 cup of almond milk, 1 banana sliced with a spoon! Mix together and place in fridge overnight. You’ve got breakfast on the morning. How cool is that? #eatclean #breakfast

blogilates:

Overnight oats! 1/2 cup of uncooked oats, 1 tbs of chia seeds, 1 cup of almond milk, 1 banana sliced with a spoon! Mix together and place in fridge overnight. You’ve got breakfast on the morning. How cool is that? #eatclean #breakfast


Ever get confused on what you should be eating pre and post workouts and what you should be avoiding?! With so many sports drinks, bars, supplements and powders out there it is no wonder one would be unsure of what is best for them.

What you eat before and after your workouts can be more crucial than you may think. Eating right before will help give you the energy to power through your workout, and eating right after the workout will help your muscles to recover faster and come back stronger.




Characteristics of Pre-Workout Meal
According to this article written on WebMd, there are an ideal 5 characteristics for a pre-workout meal: low fat, carbohydrates and protein, low fiber, contain fluids, and made up of familiar well-tolerated foods. Meaning this is not the time to be introducing new foods that you are unfamiliar with how your body may react to. Also stay away from fried or greasy foods that will be hard on your stomach during your workout.
Now whether you are powering through a heart pumping cardio treadmill run, or working on building up those biceps depends on the ratio of carbs to protein you should be consuming before your workout. When you are building muscle you need a higher supply of protein for tissue repair. While on the other hand, you will need more carbs for energy supply when powering through a cardio session.




Pre-Workout Meal for Strength Training
Depending how intense your strength training workout may be depends on how much protein you’ll need. You’ll want to consume at the very least 50% of your meal as protein, the other 50% as carbohydrates, as you still need energy to get through any workout. If your workout is more intense, feel free to bump up that protein intake to 75%.
You will want to consume this meal about 1-2 hours before your workout to make sure you have a reserve supply of protein ready to for the upcoming workout. Some great suggestions would be an egg white omelet with toast and skim milk. Or greek yogurt topped with walnuts and honey. Depending on if this is your meal or snack for the day will determine how much you should be eating.


Pre-Workout Meal for Cardio
Now with cardio sessions, you will want mostly carbohydrates to make up your pre-workout meal to boost blood sugar levels to give you enough energy to make it through your workout. Aim for about 75% carbohydrates for your pre-meal. You want to still add protein to your pre-workout meal to help prevent any fatigue that could be caused from consuming an only carbohydrate meal. Meals such as oatmeal or whole grain cereal topped with raisins and walnuts with skim milk should do the trick. This needs to be consumed about 30-60 minutes before hitting that treadmill.


Post-Workout Nutrition
After your workout there is a time period called the “recovery period”. This time is crucial for refueling and replenishing your body with all the nutrients that were lost in the workout. Again it depends on if you were doing a cardio or strength training workout.


After Strength Training Meals
You have about an hour or two after an intense strength training workout to repair your muscles, replenish the glycogen stores, and prevent muscle soreness. This is the prime time where protein is used to build lean muscles instead of being stored as fat, so you will want to take advantage of this time.
Protein shakes are always a good choice to help get in your protein as a quick fix, yet whole foods are going to be your best option in providing you with more nutrients. Food items such as: eggs, fish, chicken and cottage cheese will not only supply you with ample amounts of protein for your recovery, but they will also provide you with essential vitamins and nutrients.
Try out this Chicken with Black Bean Sauce dish, it has tons of protein to help your muscles recover faster, yet carbohydrates to help restore your glycogen as well. It’s also loaded with vitamins and nutrients that protein shakes won’t be able to supply you with. This is the sort of dish you are going to be looking for in a post workout meal.


After Cardio Meals
When it comes to cardio workouts your goal is again to replenish the glycogen and energy stores. Try foods with whole grains, fruits and veggies. Piece of whole wheat toast, banana, or small sweet potato are all great examples.
With both cardio and strength training workouts you are going to want to make sure you rehydrate. A large amount of water is lost through perspiration, especially in cardio workouts. Pure water is the best source for the average exerciser. Although if your cardio session is lasting longer than 2 hours, you will want to rehydrate with electrolytes as well, sports drinks will be your best bet here.

Ever get confused on what you should be eating pre and post workouts and what you should be avoiding?! With so many sports drinks, bars, supplements and powders out there it is no wonder one would be unsure of what is best for them.

What you eat before and after your workouts can be more crucial than you may think. Eating right before will help give you the energy to power through your workout, and eating right after the workout will help your muscles to recover faster and come back stronger.


Characteristics of Pre-Workout Meal
According to this article written on WebMd, there are an ideal 5 characteristics for a pre-workout meal: low fat, carbohydrates and protein, low fiber, contain fluids, and made up of familiar well-tolerated foods. Meaning this is not the time to be introducing new foods that you are unfamiliar with how your body may react to. Also stay away from fried or greasy foods that will be hard on your stomach during your workout.
Now whether you are powering through a heart pumping cardio treadmill run, or working on building up those biceps depends on the ratio of carbs to protein you should be consuming before your workout. When you are building muscle you need a higher supply of protein for tissue repair. While on the other hand, you will need more carbs for energy supply when powering through a cardio session.

Pre-Workout Meal for Strength Training
Depending how intense your strength training workout may be depends on how much protein you’ll need. You’ll want to consume at the very least 50% of your meal as protein, the other 50% as carbohydrates, as you still need energy to get through any workout. If your workout is more intense, feel free to bump up that protein intake to 75%.
You will want to consume this meal about 1-2 hours before your workout to make sure you have a reserve supply of protein ready to for the upcoming workout. Some great suggestions would be an egg white omelet with toast and skim milk. Or greek yogurt topped with walnuts and honey. Depending on if this is your meal or snack for the day will determine how much you should be eating.


Pre-Workout Meal for Cardio
Now with cardio sessions, you will want mostly carbohydrates to make up your pre-workout meal to boost blood sugar levels to give you enough energy to make it through your workout. Aim for about 75% carbohydrates for your pre-meal. You want to still add protein to your pre-workout meal to help prevent any fatigue that could be caused from consuming an only carbohydrate meal. Meals such as oatmeal or whole grain cereal topped with raisins and walnuts with skim milk should do the trick. This needs to be consumed about 30-60 minutes before hitting that treadmill.


Post-Workout Nutrition
After your workout there is a time period called the “recovery period”. This time is crucial for refueling and replenishing your body with all the nutrients that were lost in the workout. Again it depends on if you were doing a cardio or strength training workout.


After Strength Training Meals
You have about an hour or two after an intense strength training workout to repair your muscles, replenish the glycogen stores, and prevent muscle soreness. This is the prime time where protein is used to build lean muscles instead of being stored as fat, so you will want to take advantage of this time.
Protein shakes are always a good choice to help get in your protein as a quick fix, yet whole foods are going to be your best option in providing you with more nutrients. Food items such as: eggs, fish, chicken and cottage cheese will not only supply you with ample amounts of protein for your recovery, but they will also provide you with essential vitamins and nutrients.
Try out this Chicken with Black Bean Sauce dish, it has tons of protein to help your muscles recover faster, yet carbohydrates to help restore your glycogen as well. It’s also loaded with vitamins and nutrients that protein shakes won’t be able to supply you with. This is the sort of dish you are going to be looking for in a post workout meal.


After Cardio Meals
When it comes to cardio workouts your goal is again to replenish the glycogen and energy stores. Try foods with whole grains, fruits and veggies. Piece of whole wheat toast, banana, or small sweet potato are all great examples.
With both cardio and strength training workouts you are going to want to make sure you rehydrate. A large amount of water is lost through perspiration, especially in cardio workouts. Pure water is the best source for the average exerciser. Although if your cardio session is lasting longer than 2 hours, you will want to rehydrate with electrolytes as well, sports drinks will be your best bet here.

(Source: shawncanblog.com, via 1healthyhappyfitnessblog)

whatareyoudoingitfor:

You’re now stocked on veggies and fruits but…  how long will they last? 

In addition to storing your fruits and veggies properly, it’s good to know approximately how long the fresh stuff will last. Plan your trip to the grocery or farmer’s market accordingly so that your foods are at the peak of freshness when you plan to prepare them, and you’re not throwing away food that’s gone bad before you get a chance to use it! 

1-2 days:

  • Artichokes
  • Asparagus
  • Bananas
  • Basil
  • Broccoli
  • Cherries
  • Corn
  • Dill
  • Green beans
  • Mushrooms
  • Strawberries

2-4 days:

  • Arugula
  • Avocados 
  • Cucumbers
  • Eggplant
  • Grapes
  • Lettuce
  • Limes
  • Pineapple
  • Zucchini

4-6 days:

  •  Apricots
  • Blueberries
  • Brussels sprouts
  • Cauliflower
  • Grapefruit
  • Leeks
  • Lemons
  • Oranges
  • Oregano
  • Parsley
  • Peaches
  • Pears
  • Peppers
  • Plums
  • Spinach
  • Tomatoes
  • Watermelon

7+days:

  • Apples
  • Beets
  • Cabbage
  • Carrots
  • Celery
  • Garlic
  • Hard Squash
  • Onions
  • Potatoes

(via fittestofthebitches)