The Healthy Habit Challenge

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Arlene Hubbard
5 years ago
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1 40 SNACKS ON THE GO The Healthy Habit Challenge CAREY ADAM PT, HEALTH AND RUN COACH

2 Runners, we are HUNGRY! We love to snack because it keeps our blood sugar stable, especially when we are living busy lives & working out. As runners and fit, active RunningMoms, it is extra important that we eat lots of really nutrient dense food. Food is our fuel and the more good food we eat, the less sugar cravings, salt cravings and energy crashes we have! FAIL TO PLAN, PLAN TO FAIL Here are 40 Nutritious Snack Ideas Just for You! 1. Apple with 2 tablespoons of almond butter 2. Celerywith2tablespoons of hummus 3. Choppedvegetableswith black bean dip or hummus 4. Kale chips 8. 1/2 grapefruit with 5. Greek yogurt with 2 shredded coconut and tablespoons walnuts, cinnamon almonds, or pumpkin 9. Toasted pumpkin seeds seeds 10.Cottage cheese with /2avocado with seasalt cup strawberries & basil 11.Dairy-free coconut milk 7. Bananawithshredded or almond milk yogurt with coconut, cinnamon, and 2 2 tablespoons of tablespoons of tahini gluten-free granola

3 12.1 slice of Ezekiel bread or gluten-free bread with tahini and honey 13.1/2 cup edamame with sea salt 14.Smoothie 15.Green juice 16.Homemade energy protein balls or a healthy pre-made bar from your local natural health food store 17.Olives and 2 tablespoons feta cheese or Daiya dairyfree cheese 18. Beef or turkey jerky 19. Lettuce wraps with 2 ounces of tofu or tempeh 20.Turkey slices wrapped in lettuce with mustard 21. Healthy trail mix 22.1 hard-boiled egg 23.2 pieces of dark chocolate 24.Baked sweet potato or sweet potato chips 25.Plantains with hummus 26.Miso soup with tofu 27.Tortilla chips and salsa 28.Almond milk with cinnamon and 5 drops of stevia or raw honey 29.Frozen grapes 30.Air-popped popcorn with sea salt and a dash of cayenne pepper 31.Chia pudding (see preparation instruction on bag) 32.Roasted chickpeas 33.Homemade granola add on top of cottage cheese or your favorite dairy or non-dairy yogurt 34.Flax crackers with black bean dip 35.Celery with peanut butter or almond butter (add some raw cacao for some extra sweetness) 36.Homemade, healthy hot chocolate: Water with 1 tablespoon of raw cacao with stevia to sweeten 37.Fresh berries with shredded coconut 38.Fresh vegetables or chips with guacamole 39.Fresh tomatoes stuffed with goat cheese 40.Brown rice tortilla with almond butter and honey

POST-WORKOUT Snack Ideas These snacks have a little more natural sugar, so your body tolerates these sugars MUCH better after a workout. Eat within 30-60 minutes for to replenish energy stores.

4 POST-WORKOUT Snack Ideas These snacks have a little more natural sugar, so your body tolerates these sugars MUCH better after a workout. Eat within minutes for to replenish energy stores. Baked sweet potato with 1 teaspoon stevia or honey & hemp seeds Baked apple with cinnamon, stevia & 2 tablespoons pumpkin seeds Post-workout smoothie Post Workout Smoothie Receipe (from ½ scoop of high quality protein powder 1-2 teaspoons greens powder (or fresh kale or spinach) 1 ½ cups non-dairy milk ½ cup organic fresh or frozen fruit, such as mixed berries 1 small-medium sized ripe banana or 1 cup of mango ½ to 1 tablespoon of flax, hemp or coconut oil

5 Disclaimer Any recommendations/consultations with respect to nutritional health, diet, supplementation or detoxification is done exclusively for educational and information purposes and is for non-diagnostic purposes and general guidelines only. The determination to take or withdraw from any medical intervention resides within the legislative authority of physicians, nurses and nurse practitioners. We support the distribution of current research and information relating to all topics and likewise encourage clients to make informed health care decisions having researched and understood all balanced and accurate information to which those decisions pertain. In every case, please consult your medical physician regarding any changes you make to your medical regimen, as doing so without consultation or supervision by a qualified practitioner may be dangerous. You the reader are responsible for your own decisions and choices. Carey Adam, RunningMoms and company will not be held responsible. All rights reserved. This e-book or any portion thereof may not be copied, reproduced or sold or used in any manner whatsoever other than personal use.

SNACKING + = + = + = SUCCESS! HEALTHY SNACK EXAMPLES ADD AT LEAST ONE MORE FOOD GROUP INCLUDING DAIRY, PROTEIN OR WHOLE GRAINS FRUIT OR VEGETABLE

SNACKING + = + = + = SUCCESS! HEALTHY SNACK EXAMPLES ADD AT LEAST ONE MORE FOOD GROUP INCLUDING DAIRY, PROTEIN OR WHOLE GRAINS FRUIT OR VEGETABLE : TAKING CHARGE OF YOUR CHOICES - FITTING IN FAMILY LESSON MEALS, 4: FOOD MEAL IN-A-BOX PLANNING, CAFÉ ALL OF SUCCESS YOUR FOOD AND SERVED DINING DECISIONS IN A BOX! START WITH A FRUIT OR VEGETABLE ADD