Power Up Your Post Workout Snack

New Picture (3)After a strenuous workout a trip into the devilish depths of your refrigerator can be extremely tempting.  While a post exercise snack is extremely important to replenish your energy stores, it is important to choose the right one!  You don’t want to eat back the calories you just worked so hard to burn off without getting maximum benefits.

The key things to keep in mind when choosing a post workout snack is to combine a complex carbohydrate with a lean protein.   These 2 nutrients when paired together will most efficiently replenish your energy stores and get you ready for your next burst of exercise.  Here are some simple and tasty snack ideas that are easy to transport and are perfect for post workout recovery.

  • Plain low fat Greek yogurt with some fresh berries
  • A slice of deli turkey and a 1 oz serving of cheese with an apple or rolled up in a small flour tortilla with salsa
  • A slice of whole grain bread with a tablespoon of peanut butter and sliced banana
  • One cup of low fat chocolate milk
  • 5 Triscuits with a wedge of Lite Laughing Cow Cheese or Babybel Lite Cheese
  • Hummus (1/4 cup) with 5 whole grain crackers or one small whole grain pita bread

All of these snacks are great for a post-workout or mid day boost!  Make sure to pair them with a tall glass of water to replenish the fluid you lost during exercise.  If strenuous exercise, more than 60-90 minutes with the loss of a lot of sweat, a sports drink will help to replenish some of the electrolytes that you may have lost.  Chocolate milk is great for supplying carbs, protein, fluid lost and electrolytes since it is a great source of potassium and has sodium, as well.

What’s your favorite post workout snack?

 

 

 

The Delicious Deceptions of Frozen Yogurt

New PictureAs the temperatures rise and our cravings for cool sweet treats increase, frozen yogurt seems to be a natural choice for a refreshing snack.  The truth is, what we think is the healthy choice on a warm summer day, could be a dessert of massive caloric proportions.  The serving size of the frozen yogurt at most major chains is 1/2 cup.  That is the equivalent to the size of half a baseball.  A visual cue for estimating portion size can be super helpful.  For the plain yogurt, 1/2 cup provides approximately 80 calories, 0 grams fat and 19 grams of sugar, depending on the brand.  Then there are the delicious toppings that you may be adding which could raise the calories, exponentially.  The cup pictured above is most likely 2.5 servings.  If you factor in the calories from the toppings, this froyo could technically have the calorie content of a small meal!

When it comes down to it, if you want to have a healthy serving of froyo follow some guidelines:

  • Don’t fill your cup up to the top
  • Picture that “half a baseball” in your mind to get an idea of safe serving size
  • Load up on fruit toppings such as juicy berries, pineapple, mango and melon

You can have a delicious and refreshing snack and still keep it under 150 calories.

Look for a calorie and nutrient comparison of your favorite frozen yogurts coming up in the blog over the next few weeks!

 

 

How To Have A Healthy Vegan Meal In 15 Minutes

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This very delicious and healthy vegan meal is not only easy and quick to assemble but healthy and tasty.  My NY Life client sent me this picture of her dinner from the other night. A sunshine southwest veggie burger with a daiya cheddar cheese slice, oven roasted sweet potato fries and sautéed kale in veggie broth with garlic.  The sweet potatoes can be done with regular potatoes as well.

What will you be having for dinner tonight? NY Lifers?