#15 MGM: Plan Ahead

Plan Ahead - Mighty Goal Monday

MGM #15: Plan ahead

It’s the end of the year, which means we are trying to squeeze everything in and our days get busier than they already were. Most of the time when our days get busy our nutrition and overall health is the first thing to suffer. It’s easier to run through the drive-thru for family dinner and easier to skip the gym. I am guilty of doing the same thing. We are all human and life can get in the way. Which makes it important to start planning ahead better.

This week I challenge you to plan your meals and workouts out ahead of time.

Why plan ahead

You probably plan your day with a work to-do list, why not do the same with your healthy lifestyle? Planning ahead can definitely help make your life a little less chaotic. Just by taking an extra 30 minutes on Sunday to sit down and plan out your meals and workouts, you can start to see a difference in your healthy lifestyle. Start out small and build from there.

Planning your Meals

Write it Down

We can plan our meals out in our heads all we want but the minute we get busy we say screw it. Writing down what your meals are and when you are going to have them will keep you accountable. If you have a family, spouse, significant other, or roommates, write your meal plan somewhere they can all see it. This allows them to know the plan and hold you accountable as well. No one likes dreaming about fajitas all day only to come home and find out that the meal has been changes.

Double up recipes for leftovers

Leftovers = tomorrow’s lunch. It’s as simple as that. Why take more time to make your meals when you can just pack up your leftovers and enjoy them for lunch.

Mini Snack Packs

One thing I try to do every weekend is make my own mini snack packs with different vegetables, fruits, cheese, and nuts. There are snack packs that you can also buy if that works best for you. Something that I will grab at the store as well if my weekend has already come and gone. Having mini snack packs made ahead of time allows you to grab-n-go when you are running late and just need something to get through the next couple of hours. My favorite mini snacks are almonds and cheese or cheese paired with cut up fruit.

Plan out your workouts

Google Calendar

I think you all know how much I love and live by my Google Calendar. With a busy schedule, making your workouts a meeting in your calendar. That way you have already committed yourself to the time. Also, one of my new favorite features of Google Calendar is their goals. Say you want to workout 3x a week, Google Calendar will find time in your busy schedule and put your workouts in for you.

Commit to a Workout Program

Does your gym offer a workout program that you can join? Especially if it costs money to join, this is a great way to make sure you get your workouts in. You wouldn’t want to waste your money by skipping the workouts. Your gym doesn’t offer a program or you don’t have a gym membership? Find a free program online or through an app that sends you reminders on when to workout and what you are going to do.


No matter how busy life gets, we all need to work on not putting our nutrition and overall health on the back burner. Start small and build from there. We are all human and there will be days where we just can’t, but planning ahead can help decrease those days.

Share with others: How do you plan ahead during your chaotic life?

Plan Ahead for Nutrition and Workouts

#14 MGM: Listen to your Body

Mighty Goal Monday - Listen to Your Body

#14 MGM: Listen to your Body

We are officially into December, or as I call it the craziest month of the year. My days become longer and my sleep schedule becomes out of whack with all the holiday parties, shopping, and trying to finish up some projects before 2017 begins. My normal, well-scheduled and balanced days are no more and my body starts to let me know things need to change back. However, like many others, I tend to ignore the signs and then at the beginning of the year I am paying the price.

This week I challenge you to listen to your body.

Why you should start listening to your body

Sometimes we like to think we can be invincible, but deep down we all know that is not true,as painful as it may be to admit. As our lives get chaotic we tend to ignore the signs our body gives us to slow down or give it some extra TLC. Living a healthy lifestyle encourages you to listen to your body and address the areas that might be setting you back from your full potential.

Common Signs and What it can mean

Decrease in energy levels

If you notice your energy levels have come to a decrease over the past couple of days, your diet can be a huge reason for that. Our bodies run on the energy or food we provided it with. When you don’t put gas in your car, it won’t run and that is exactly the same thing with your body and food.

Another way your energy levels can be decreased is from your diet. When we have an unbalanced diet that is filled with quick grabs here and there, we are not providing the best fuel possible. Going back to the car analogy, if your car requires premium gas and you only put in regular gas it will not run properly in the long run. Your body requires premium food like whole grains, vegetables, fruits, protein, and dairy in order to function properly.

The best way to go about determining if you are not eating enough or it is your diet is to track your food. Don’t focus on the calories you are eating, instead look at the foods you are eating and determine what healthier alternatives there are to have a better well-balanced diet. Start small by trying to have a healthier breakfast and work from there.

Re-occurring body aches and pains

Have you been working out more or the opposite, not sticking to your normal workout routine? It’s most common to have body aches and pains when we are overworking our bodies. Our bodies require rest to repair our muscles. When we skip a rest day or work the same body group we just continue to cause harm to our bodies. Start by taking a rest day or work a different body part that you have been forgetting about.

Another way your body can be aching is from a decrease in your workout routine. When we completely forget about certain body parts, they tend to become very tight and can cause pain if nothing is done about it. Prevent this from happening by doing small stretches or exercises throughout the day that can target an area that may be causing you some pain and have neglected to work out recently.

Unable to stay awake at normal working hours

Most likely this means you need more sleep. The recommended amount of sleep is seven to nine hours a night. Now if you’re anything like me, you might laugh at that recommendation, I’m lucky if I can get more than six and a half. However, lack of sleep can cause a kink in your healthy lifestyle. Without enough sleep, your can’t function properly and your brain actually needs sleep to help you remember and learn new things. Just by going to bed an extra 15 minutes earlier every night can make a big impact on your sleep cycle. So start small, start with an extra 15 minutes and then increase the amount you are sleeping by 5-10 minutes every week or so. Note how you are feeling and the improvements you are seeing and find your healthy sleep duration that works for you.

I hear my signs, now what?

If you notice something new make note of it. From there note how long it has been going on and if there is a pattern to your signs. I find it best to write my notes into my Google Calendar. This way I can track when it started how long it may be happening and what I did that day that can be a cause. This can also be extremely beneficial if your sign ends up being something serious that requires medical attention*. Now you will have all the answers right at your fingertip when your doctor asks about your signs and symptoms.

Overall, life may be chaotic but you can still make small changes to help improve your body signs. Listen to your body this week and determine what small steps you can take to living a healthier lifestyle free of body signs.

*If you are noticing and experiencing  signs that may require medical attention please see your medical provider. This post is for general purposes only and not intended to be medical advice.

Mighty Goal Monday Listen to your Body

#10 MGM: Choose The Best Option

Mighty Goal Monday: Choose the Best Option

#10 MGM: Choose The Best Option

In today’s world, most of us are on the run and sometimes we have to eat out to get through the day. It happens, no one is perfect and sometimes there are no other options. But what you order can also be hurting your healthy lifestyle. When it comes to eating out, you do not have to deprive yourself from flavor instead just working on choosing more wisely when you are out.

This week I challenge you to choose the best option when eating out.

When most people think about a healthier meal when eating out, they automatically think they can only have a salad. Trust me, the salads might not be the best choice because the dressing alone might make your salad more calories than a burger.

How to Help Choose The Best Option

Check out the menu before you go out

If you know in advance where you are heading to eat, go online and check out the nutrition. Think about what you are thinking of having and look at the nutritional information on the item. Focus on calories, carbohydrates, protein, and fat to start with. From there, look at other menu items that are similar to what you are thinking about and determine the best option based on the nutrition and your taste buds.

Order First

When you get to the restaurant be the first one in your party to order. When you hear what other people are getting you might change your mind about what you are getting. You did your research now is the time to stick with it and get the plate you have been dreaming about all day.

Look for Specific Keywords

Do not have time to check out the menu beforehand, no problem? Look for specific keywords on the menu that can help you determine the best option. Healthy keywords include baked, broiled, roasted, grilled, and steamed. Unhealthy keywords include fried, creamed, braised, buttered, a la mode, battered, and crispy.

What makes it the best option?

Look at the ingredients

Ingredients tell the story of your meal. When you look at the ingredients, look for food items that will protein, fat, or carbohydrates. Protein ingredients include meat, chicken, fish, beans, cheese, and eggs. Fat can be tricky to determine at some restaurants and in general. When looking at the ingredients you want to choose meals that are high in your “good” fats or your monounsaturated and polyunsaturated fats, ingredients like olive oil, avocados, nuts, and seeds. Carbohydrates can be made up of pasta, rice, bread, vegetables, and fruits.

Protein Stands out

When looking at the ingredients, it might be best to focus on the protein sources. It is best to ensure that your meal has protein in it to help keep you full after the meal. Many restaurants are good about ensuring there is protein within their menu items. When in doubt focus on the protein.

Best options at common restaurants

Curious about what are some of the best options at restaurants? Below is a short list of healthy options at common fast food restaurants.

McDonald’s
  • Egg White Delight McMuffin – 250 calories, 29g carbs, 17g protein, 8g fat
  • Artisan Grilled Chicken Sandwich – 360 calories, 44g carbs, 37g protein, 6g fat
  • Southwest Grilled Chicken Salad – 350 calories, 27g carbs, 37g protein, 12g fat
Starbucks
  • Protein Bistro Box – 370 calories, 37g carbs, 13g protein, 19g fat
  • Ham & Swiss Panini – 380 calories, 46g carbs, 19g protein, 11g fat
  • Reduced-fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich – 23 calories, 28g carbs, 16 protein, 6g fat
Qdoba
  • The Gladiator Taco – 280 calories, 16g carbs, 17g protein, 17g fat
  • Triple Threat Taco – 250 calories, 17g carbs, 17g protein, 12g fat

Curious what other Registered Dietitians eat at fast food places? Check out this great article by SELF – 12 Things Registered Dietitians Order When They Get Fast Food.

When life gets busy it can be easier to just grab something out for a quick bite to eat. There is nothing wrong with that, but it becomes important to choose the best option that can help maintain your healthy lifestyle. Take time to check out menus and find healthy alternatives to your go-to meal now.

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#9 MGM Recap: Re-evaluate your diet

Last week, I really focused on getting a bigger picture of what my diet really consists of. Since I find myself eating most of my meals out of my lunchbox in the car, I learned that all my meals are the same. I do not have a large variety in my diet and can tell I am missing some nutrients. By taking the time to re-evaluate my diet, I now have a new perspective on my diet and areas of improvement I need to make. What were some of your areas you need improvement in when it comes to your diet?

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Check out why I started this blog series and other Mighty Goal Monday posts.

#6 MGM: Make Time for Lunch

MGM: Make time for lunch

#6 MGM: Make Time for Lunch

As our lives get more chaotic and we are trying to squeeze more into our days, lunch is usually a meal that gets rushed. There are times where I am working on my computer charting and next thing I know it’s 2pm and I still haven’t had anything to eat. This is a bad habit to get into and an even harder habit to break. Which leads me into this week’s Mighty Goal Monday – Make time for Lunch.

This week’s challenge: Make your lunch and enjoy it at least three times this week.

Trust me, I know life is busy and sometimes it’s just easier to eat your lunch in front of the computer. It wasn’t until earlier this week my boss came up to me and said, “You don’t have to eat your lunch in front of the computer, you can take a break if you need it.” This was my eye opener.

Why we need to Make time for lunch

Nourishment for your body

It’s obvious we need food to survive but when it comes to lunch time, I feel that many people go into the grazing mode and eat over a longer period of time. Sometimes the food items we snack on are not really nutritious . It doesn’t matter if you are working at home or working a desk job, it is still extremely important to consume a nutrient dense meal. Choosing to have a meal that contains all the food groups will help ensure your body is being properly nourished.

Mental Break 

You always hear how important it is to take mini breaks throughout the day to refocus on your work. Cue your lunch break! This is a great time to get a mental break from your day. When you take time out of your busy schedule to take a lunch break, you actually are doing yourself a favor. When you take a mental break, you will return to work more focused and productive, a WIN-WIN for everyone.

Make your Lunch

Sometimes it can be hard to pack a lunch for work and you are forced to either go out or eat something the office has, which is not always the best option. This week I really want you to try your best to make your lunch for at least three days.

Prep your lunch 

Instead of feeling rushed in the morning to pack your lunch, prep your lunch the night before. Gather the cold items you plan on packing in the morning and put all other products in your lunchbox already. If meal prepping is your thing on the weekend, Awesome! Make sure you have it all together so you can just grab and go on your way out the door.

Find Inspiration 

Lunches do not have to be boring. These are some of my go-to’s to spice up my lunches.

Bento Boxes – Bento Boxes originated from Asian restaurants where they served samples of several menu items at one time. Creating your own version of bento boxes for lunch will ensure that you have a food item from all food groups. Check out these classic bento box recipes to find inspiration for something new.

Crockpot Dinners – Except this time you are really making them for lunch. Thanks to the Mini Crockpot, you can now make crockpot meals for lunch. Find your favorite crockpot dinners you enjoy and simply move them to your lunch meal. Not sure what to cook, check out these crockpot meals from other Registered Dietitians.

Enjoy you Lunch

Get away from your computer 

If you’re anything like me, you may spend a majority of your days sitting in front of a computer. If this is the case, make sure to get away from your computer on your lunch break. Not only will this prevent you from continuing to work, but your eyes will also thank you. Giving your body a break from your computer can do wonders.

Socialize with Others 

If you don’t take a lunch break, you lose the opportunity to socialize with others. Going to the lunchroom is a great way to learn something new about your co-worker or learn something new that doesn’t pertain to work. You may be surprised what you learn.

Get outside 

Fall is my favorite time of the year because it is so nice out. Just because you work in an office or at home, does not mean that you can not go outside to eat your lunch. Find a table near your office or walk down the street to a local park to enjoy your lunch. Being outside also provides you with fresh air and the ability to really escape your work for the moment.

 

Share what you are ENJOYING for lunch with the #mightygoalmonday community.

Do not forget to share your achievements, tips, and/or comments with me and the #MightyGoalMonday community. It is much easier to accomplish goals when you have others completing the same goals.

Share your #mightygoalmonday accomplishments and tips


#5 MGM Recap – Get Active!

In the Chicagoland area, this past week’s weather was beautiful. I was trying to make every excuse possible to get outside more. However, with my busy schedule I was only able to get in one run outside but to me that was better than nothing. Since my days were very busy, I worked on getting in short exercises spread out throughout the day. This is one goal I will continue to work towards every week and hopefully, increase as I plan my schedule better. Hope you were able to get active this week and will continue to work on the goal as well!

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Find out more about why I started this blog series and what other MGM’s you have missed and can start at any time.

EGGSTATIC for EGGS!

Eggstatic for eggs

Eggs are my best friend, and they really should be yours as well! I have at least two eggs, three times a week. So needless to say they are an essential part of my diet. Eggs have been known to have a bad reputation in nutrition. However, that is slowly disappearing and I could not love the science behind eggs more than I do now.

The Breakdown of Eggs

The Egg Nutrition Center offers a great informational page that shows the breakdown of an egg. But here is the quick rundown that shows how awesome eggs really are!

  • EggsThe average egg contains 70 calories, 6 grams of protein, and around 13 essential vitamins and minerals.
  • The protein found in eggs are required for building and maintaining lean body mass.
  • The egg yolk contains the most of the nutrients found within an egg. Nutrients include Vitamin D, Choline, and antioxidants to help decrease the development of cataracts.
  • Eggs are considered a complete protein since they contain all nine essential amino acids.

What the Research is Saying

Previously in the 2010 Dietary Guidelines, the recommendations were to only consume four egg yolks per week due to the high cholesterol content. Now in the 2015 Dietary Guidelines, the recommended cholesterol levels are omitted because of new research studies being published.

In a recent study completed by the University of Eastern Finland, it was concluded that consuming a high-cholesterol diet or one egg a day did not increase the risk of Coronary Heart Disease (CHD). Around 1,000 men aged 42 to 60, with no diagnosis of Cardiovascular Disease, participated in the study and were followed up 21 years later. The highest control group consumed one egg per day with an average cholesterol level of 520 mg. Based on the results, the study concluded that the consumption of eggs was not an associated risk of CHD.

Another study done by the University of Eastern Finland looked at the correlation between egg consumption and type 2 diabetes. This correlation has not been studied intensively and results have not been conclusive. However, in this recent study, it was found that men that consumed about four eggs per week lowered their risk of type 2 diabetes by 37%. Opposed to men that only consumed one egg per week. Eggs contain nutritional benefits, like glucose metabolism and low-grade inflammation, which lowers the risk of type 2 diabetes.

I understand that these research studies do have relatively small sample populations and there may be different factors associated with the research. But these are small research studies that are starting the conversation on how eggs can be accepted again in the American diet.



My favorite ways to enjoy eggs

Avocado Toast & Fried Egg

fried egg - ways to eat eggsIf I have more than ten minutes to enjoy breakfast, I always am making avocado toast with a fried egg on top. This flavorful breakfast is packed with so many healthy benefits. Avocados offer amazing healthy fats to help my brain function in the morning and of course my eggs are packed with protein and nutrients I need within my body. Pair this breakfast dish with a glass of 2% milk and you have a breakfast packed with protein to keep you full until your next snack or meal.

Freezer Breakfast Burritos

When I do not have time to sit down and enjoy breakfast, mainly because I am most likely running late. I reach for a premade breakfast burrito. There are so many recipes out there that are great for making freezer breakfast burritos. One of my favorite recipes is from Budget Bytes. Of course, I usually load mine up with eggs.

Hard Boiled Eggs on my Salad

Another great way to enjoy eggs are when they are hard boiled. Hard-boiling eggs is easy and can be done on a Sunday night when you are getting your upcoming lunches ready. Adding eggs to salads is a great way to add protein, helping you stay full.

Eggs and VeggiesWhile doing my egg research I came across a study conducted by Purdue University. It states that adding eggs to a salad filled with raw vegetables can increase the absorption of carotenoids. Carotenoids are fat-soluble nutrients that help decrease inflammation and oxidative stress. The fat inside the eggs helps increase the absorption. Results showed a higher absorption rate when participants consumed a salad with three whole eggs compared to no eggs at all.

Based on these findings, it also shows the importance of consuming the whole egg since the yolk contains the lipids to help with absorption. So get creative with your salads and experiment with your taste buds on which raw vegetables taste better with eggs. (My favorite is raw peppers of all colors with hard boiled eggs.)

Avocado Egg Salad Sandwich

Going along with hard boiled eggs, there are times where I am craving an egg salad sandwich. (I think my internship at a long-term care facility created that craving.) But, I am not a big mayo fan – the key ingredient in egg salad sandwich. Avocados save the day once again! Instead of using mayo, use a mashed up avocado. Season with some salt and pepper and throw on a piece of bread or enjoy with crackers. Something new and delicious!


As always, please feel free to contact me or leave a comment. I look forward to hearing from you!

Creating the Perfect Snack

creating the perfect snack

Do you find that after you eat a snack you are still hungry or not satisfied? That could be a sign that your snack needs improvement. A perfect snack is a food item that satisfies your hunger, is nutritionally dense, and keeps you full until your next meal.

The perfect snack contains protein and/or carbohydrates, but the combination of both make it an excellent snack.

Protein

Ultimately, protein is used in the body to fuel and repair muscle mass. Protein is also essential to help you stay full or reach satiety, which is important when it comes to having a snack. Research has shown the improvement of satiety and appetite control when high-protein snacks are consumed.

Protein can be found in animal or plant products. Your most common protein sources are meat, poultry, eggs, seafood, nuts, legumes, and some dairy products.

Carbohydrates

Carbohydrates are our body’s main source of energy and are needed to ensure the body can function properly. There are two different types of carbohydrates: Simple and Complex.

Simple carbohydrates are found in candies, fruits, processed foods, and dairy products. Simple carbohydrates provide short bursts of energy because they are only made up of one or two sugars. Which means, your body will use those sugars faster.

Complex carbohydrates are found in whole grain food items (oatmeal, whole grain bread, whole grain pasta), beans, lentils, and some vegetables. Complex carbohydrates take longer to digest, meaning they provide a longer amount of energy to the body. Therefore, when it comes to creating the perfect snack, it is best to have a complex carbohydrate to ensure you are staying satisfied longer.

*Stay tuned for future posts about macronutrients (Carbohydrates, Protein, and Fats)*


My Go-To Snacks

Apple + Nut Butter

Apple and nut butter snackPeanut Butter and Almond Butter are my soulmates, they make my heart so full whenever I have them. So it’s no wonder why I always have some with me. With nut butter, I am getting a great source of protein. However, I always pair my nut butter with a crisp and cold Red Delicious Apple. Even though my apple is a simple carbohydrate, I am still combining a protein and a carb to ensure that I stay full until my next meal.

My favorite nut butter product is Justin’s Squeeze Packs. They come in a variety of different flavors, both with peanut butter or almond butter as the base. My favorite thing about Justin’s Squeeze Packs is their size. Each pack contains 1.15 oz of nut butter, which converts to about 2 Tbs, the recommended serving size of nut butter. Plus, being able to squeeze the nut butter onto my apple ensures I have nut butter with every bite.

Popcorn

Next to my love for nut butter comes my love for popcorn. I believe no week or movie is complete without popcorn. Popcorn is a whole-grain, aka a complex carb, which keeps me happy as can be until my next meal.

making air popped popcorn - snackNow I am not talking about making a bag of microwave popcorn and calling it a day. I am talking about making some old-school air popped popcorn. Don’t think you have time to make popcorn, do not worry. I am all about having snacks that require little time to make. This past Christmas, I got a Lèkuè Popcorn Maker. Sounds fancy, but it is not and it has changed my life. With this popcorn maker, you can have fresh air-popped popcorn in less than 3 minutes. Simply add popcorn kernels, spray some canola oil, add a small amount of sea salt, put the lid on, cook about 2 minutes in the microwave, and BOOM popcorn is done. Quick and simple and you’re on the run again.

Granola Bar

With always being on the run, there is not a day where you can’t find me without a granola bar. Granola bars consist of both carbohydrates and protein, with the amount varying in different granola bars. However, when choosing a granola bar, it is important to look for low-sugar options. Although high-sugar granola bars may taste better, the sugar content increases the simple carbohydrate amount.

My favorite granola bars are:

– Kind – Kind bars are great if you are looking for a granola bar with simple ingredients. All of the products are made with whole nuts, fruits, and whole grains. Making the products a great snack that will satisfy your hunger and keep you full until your next meal. When it comes to their bars, they offer a large variety of flavors. Their protein and sugar levels vary depending on the bars and the ingredients, but overall Kind is a brand that I trust to keep me happy and full.

– Nature Valley – There are many different flavors offered and all of the bars are made with whole grains. As well as, offer about an average of 3-4 grams of protein, enough to tie you over until your next meal. (My absolute favorite is the peanut butter one, of course.)

– Fiber One – Fiber One bars offer an extra bonus. Since most of their products contain 5 grams of fiber or 20% of the recommended amount, I know I am helping my digestive system. Not only does the added fiber help with digestion, it also helps keep me full. Depending on the product, there may be higher amounts of protein. Ultimately, the soft texture and bursts of flavor are my favorite components of Fiber One bars.

Almonds

almonds great snackAlmonds
offer not only a good source of protein but they also provide healthy fats. Your healthy fats include monounsaturated and polyunsaturated fats. Both mono and polyunsaturated fats help lower total cholesterol. Monounsaturated fats also help increase HDL cholesterol (the good cholesterol). Polyunsaturated fats help lower total cholesterol and contain both omega-3 and omega-6 fatty acids. So ultimately, you want a diet rich in mono and polyunsaturated fats, both of which are in almonds.

My favorite type of almond is dark chocolate oven roasted almonds. Not only is there more flavor but there are heart-healthy antioxidants found within dark chocolate. There is a difference between dark chocolate oven roasted and almonds covered in dark chocolate. Oven roasted almonds are covered in a dusting of dark chocolate and then roasted in the oven. Opposed to the covered almonds that add more sugar to the nutrition content. There are also other almond options that offer different flavors. So pick your poison and get some healthy fats in your diet.

Beef Jerky

With summertime and fall being a great time to be outside. I find that I am always packing beef jerky for an adventure. To me, a road trip or a hike is not complete without jerky. Jerky is filled with protein since it is essentially dehydrated meat. Especially, when being outside hiking or camping, it is important to have protein to help fuel your muscles. Jerky usually gets a bad name due to the amount of sodium found within the product. However, there are jerky products that contain lower amounts of sodium and still offer great flavor. When it comes to picking jerky, look for products that contain below 400 mg of sodium or 15% of recommended daily value, since it is a snack and not a meal.

Low-Sodium Brands I Choose:

EPIC – EPIC makes bars, bites, and other products that all come from 100% grass-fed animals. They offer different flavors like Chicken Sesame BBQ, Beef Apple Bacon, and Salmon Sea Salt Pepper. I personally enjoyed the Beef Apple Bacon, but look forward to trying new flavors as fall weather comes and I spend more time outside.

Krave Jerky – Krave Jerky offers many unique flavors. So whenever I am craving something different I always check them out. (The Black Cherry Barbeque is heavenly!) Most of their products contain around 10 grams of protein and average around 320 mg of sodium.

Think Jerky – I love these packs of jerky because of the flavors offered and because Think Jerky is a Chicago-based company! (Gotta love local companies.) They offer both grass-fed beef jerky and free-range turkey jerky. They all offer at least 16 grams of protein, which will help keep you full and help your muscles while on a long hike.


Overall, snacking doesn’t have to be the same thing every day. It is important to mix it up so burnout does not occur.  These are just some of my favorite go-to snacks but I do eat other things. I dare you to come up with your own snacks that contain protein and complex carbohydrates. The goal to a snack is to satisfy your hunger with a light food option that will help fuel you till your next meal.

Have your own favorite snack? Comment and share it with others who may be struggling on what snack to have. And as always, feel free to contact me if you have any personal questions or thoughts. I enjoy hearing from you!