Are you on Vacation? Not Cooking at home?
all fruits and Vegetables (limited to 2 cups per meal)
all fruits and Vegetables (limited to 2 cups per meal)
Who doesn't love snacking? A great trick to staying lean for your summer is keeping healthy, refreshing snacks on hand. Eating often, especially incorporating fresh fruits and veggies is known to speed up your metabolism and keep you energized! These low calorie nibbles will satisfy your taste buds so you're not eyeballing those forbidden sinful temptations. These healthy snacks will fill you up and burn off quick, leaving you feeling refreshed, not weighed down!
Sweet, crisp, quenching! Watermelon is SO refreshing on a hot summer day. Scoop it in to balls and keep it chilled in the fridge. The high volume due to the water content will make you feel full as well as hydrated. One cup of balls is just 46 calories with 21% of your daily value of vitamin C! Great for a fun snack or if you're still hungry after a meal!
This root veggie sort of tastes like a cross between a raw potato and an apple. Crisp and firm but juicy with a pleasantly mild sweetness. 1 cup has just 46 calories and is very filling. Also 6 grams of fiber and a whopping 40% of your daily vitamin C! Jicama is delicious on it's own but for a kick you can add cayenne pepper which works as a natural appetite suppressant. Sprinkle it along with some lemon juice and salt and you have yourself a tasty low calorie FILLING summer snack! Add some almonds and a low fat protein like Greek yogurt and you have a balanced snack!
This flavorful dip is high in protein, low in fat and super easy to make! Keep this in the fridge and you will be eating a lot more raw veggies! 1 cup fat free or 2% Greek yogurt, 1 tbsp onion powder, 1 tbsp chopped dried onions, 1 tsp garlic powder, 1 tsp lemon juice, 1 tbsp chopped chives and a few drops of setvia.
I have to admit, stevia is one of those things that has to grow on you. You might not like it at first if you try it paired with the wrong thing. For example it doesn't shine so much in coffee or green tea, but it is excellent in citrus! Once you acquire a taste for stevia and learn what it goes well with, you may never go back to table sugar again! Let me tell you, it tastes GREAT in lemonade!!! And did you know lemon juice have very little calories but it makes you feel full? It also alkalizes your body, has cleansing properties and is packed with vitamin C among MANY other health benefits. Make a big batch of this and I promise you; you will be drinking a lot more water and you won't be as hungry throughout the day.
For one large glass squeeze 1 whole lemon in about 12 oz of water and add about 16 drops of stevia. Add fresh mint leaves or crushed ginger for something extra! One glass is just 15 calories containing 50% of your daily vitamin C value!
Note:[Jeff advises men to limit their stevia intake to less than 1 tbs. per day].
Sweet Tuna Crunchers
You might be thinking, "I'm not a big fan of tuna". I was like you once. This tuna is different!!!! I am about to share with you one of my most favorite secret recipes. I got it from my best friends mother and ever since I tried it for the first time; hooked! What's unique about this tuna salad is that it's sweet and not fishy at all because I add….drum roll please…..pineapple! The intensely sweet acidy essence of the pineapple perfectly balances the salty fishiness of the tuna. Using drained, crushed pineapple blends with the texture of the tuna so well that your kids, husband and/or friends won't even know it's in there. They will wonder what the heck it is about THIS tuna that makes it SO fresh and delicious! And when you replace the mayonnaise with Greek yogurt this snack is GREAT for the figure!
2 5oz cans tuna (solid white is best)
1 15 oz can of crushed pineapple (VERY well drained)
4 or 5 tbsp Greek yogurt
dash of salt & pepper (if desired)
Dried cranberries, diced apples, chopped walnuts, celery
(Serve atop cucumber slices cut in thick round pieces
or slice cucumber lengthwise, scoop out seeds and serve taco style)
These are some great ideas from your friendly TriSystem Fitness Chef, Monique Michaud. Want more of my recipes? Become a member of my Trisystem Cafe` Club, where all the real cool "Foodies" go for some of my best recipes and food secrets as well as my opinion on restaurant dishes. For a short time, Club membership is only $10. Click here!
Call 858-694-0317 to schedule a session where I cook for you.
The Skinny on Shakes:
I've reviewed a lot of shakes and drink mixes. My TriSystem Pre and Post workout shakes (members get my shake recipes on their menus. Click here to become a member) are designed to not be refrigerated. They are just a mix of powders that you can put in a shaker bottle and just add water when you're about to drink them. Another option for the shakes are meal replacement packets by Lee Labrada. They come in a box and you can also put them in a shaker bottle or water bottle. Already made drinks that are liquid need to be refrigerated and are more expensive, generally One that does not have to be refrigerated , but tastes best cold is the Isopure Zero Carb Liquid protein. These are in glass bottles and work well with fruit and a few almonds.
The Deal With Bars:
Many bars have bad fats in them that could increase inflammation and actually store more fat. Stock up on the Perfect Food Bars, they are made right here in San Diego. Most Henry's stores have them. Check out the store locator on their website, http://www.perfectfoodsbar.com. The Heart Thrive bars are also a "better bar" the best place to get them is online at http://www.suncakes.com/Heart%20Thrive%20nutrition.htm. They need to be refrigerated to last. I order a lot and freeze some. These are my first choice bars. If you just can't find the time to get them, my second choices, for convenience are: 1. A Clif Builder Bar or (3rd choice) just a Clif Bar or a Small MET-Rx Bar. These can be found in most grocery stores, even convenience stores and gas stations, but they are not as good as the Perfect Food Bars or the Heart Thrive for clean, non-GMO eating on the go.
Before Jack LaLane died, I had a chance to talk with him in a radio interview. I asked him this question: "What do you think is harder to do: exercise correctly or eat right? You'll never guess what he said. In another post, I'll share a link to that interview. Our opinions differ in this question. Exercising 5 days a week is great for fitness, you only have to make the right decision 5 times in a whole week. Eating correctly is a little more challenging for me because I eat 5 or 6 times a day. That's 30+ correct decisions per week. Not only do I have to choose to stop and eat at the right time, I also have to choose to eat the right foods in the correct portions. That's a lot more decision making!
That is why you need to plan what your eating for the day. You need to know what you're going to eat before its time to eat. And it's gotta have the right nutrients in the right portions for the right amount of calories. That way each meal, your keeping your metabolism up while fat burning and muscle building at the same time. That is why I created the Cafe Club. We need to have a place to go that knows who we are, what we like, what we need and most of all…. What we should eat! Want to know what you should eat? Become a member:
To get the Premium TriSystem experience, join my Platinum Club, click here.
To focus on your food, join my Cafe Club, showing you what's the best for your body to eat, click here.