Nutrition

Snacking Made Simple

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Sometimes meeting your goals through nutrition and fitness can come down to one thing: TIME.

Many of us create to-do lists that are a mile long, and our time management leaves little room for deviation. This is where being prepared and having quick and simple snack options can be the difference between success and failure in terms of following through with your fitness goals. I’ve compiled a short list of my favourite go-to snacks and recipes that always work for me when I need to get in a quick bite.

Healthy Pizza Pocket

My number one go-to quick snack is my version of the pizza pocket. This is a quick and easy option that can be enjoyed hot or cold. I like Kangaroo brand whole grain pita pocket bread with honey and some tomato sauce or pizza sauce, filled with fat- free or reduced fat cheese and turkey pepperoni or turkey sausage. This healthy twist on pizza not only tastes amazing, but it is also a lot better on the waist than a quick slice of pizza you might grab on lunch break or between errands. For comparison, an average slice of pepperoni pizza is 350 calories while this pizza pocket is only 220 calories (includes pizza sauce, fat-free cheese, turkey pepperoni).

Dried Fruit & Nut Cups

I love to prep my own mini dried fruit and nut cups for a quick and satisfying snack while on the go. This option controls portion size while leaving room for variation in the types of fruits and nuts used throughout the week. A great tip is to keep one of these in your purse or meal prep bag for emergencies. Life is often unpredictable- even though you planned on meeting the girls at five thirty, it’s now six and you’re starving. Having a healthy snack easily accessible can keep you from overindulging later on when your judgement is clouded by hunger. Hangry (hungry + angry) feelings will most definitely impact your snacking decisions- and not for the better!

Peanut Butter on Rice Cakes

Peanut butter on rice cakes is a quick snack that never disappoints. Just remember to be careful with the amount of peanut butter you’re using- two tablespoons is plenty for two rice cakes!

Guilt-Free Blueberry Muffins

If you’re a fan of blueberry muffins, you will absolutely love this healthy spin on the classic snack!

1/2 cup flour or oat flour
1/2 cup old fashioned oats
1/4 tsp baking soda
1/4 tsp cinnamon
1/4 cup unsweetened applesauce
1/4 cup splenda
1/4 cup water
6 tbsp egg whites
1/2 cup blueberries

Mix all dry ingredients together and then add wet ingredients. Add blueberries once wet and dry ingredients have been combined. Cook at 350 degrees for 18 minutes. Makes eight muffins.

Pumpkin Harvest Protein Pancakes

Another great snack idea is pumpkin pancakes. With this protein-packed recipe, you can better reach your daily protein goal while enjoying pancakes. Each batch makes five pancakes containing a total of 26g of carbs, 1g of fat, 38g of protein, and only 1 gram of fat!

1 scoop protein powder ( I use Magnum Vanilla Ice Cream)
2 tbsp. pumpkin puree
1/4 cup oat flour
3 tbsp. egg whites
Splash of unsweetened almond milk, baking powder and cinnamon to taste

Mix all ingredients together and cook on frying pan as you would typically prepare pancakes.

Remember to mix it up when it comes to your nutrition. Sometimes when I feel burnt out or want to stray from my diet, it is because I’m bored of eating the same thing everyday. Try to mix up sources of carbs, fat, and protein once every other week. Sometimes a taste of variety is all you need to stay on course. The important thing is to be prepared, and having a plan for when your schedule may change throughout the day is a great defence against temptations. Mix up foods, try new things, and enjoy the journey!

Bikini competitor and sponsored athlete Kayleigh fell in love with weight training during her search for a healthier lifestyle. Wanting to challenge herself, she entered her first bikini competition and was hooked. She has become a master of making time to train and meal prep. Before competing she graduated with high honors with a bachelors in broadcast & journalism but after graduation chose a career in healthcare because of her love for helping others. Priorities for Kayleigh are making the time to eat healthy and train hard and she has a passion to share it with others. Her goal is to inspire and motivate others by sharing her fitness journey and experiences through progress, nutrition and workouts. Her favorite non-fitness thing is making others laugh. "As long as you have a smile on your face, everything else will take care of itself."

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