January 28, 2014
I can't believe how fast this month is going by, ground hog day will be here in no time, our hope is that spring is on its way. I have had enough of this winter. I did take some time yesterday to start a new painting, I haven't painted much this winter, I just haven't had the ambition, I find I often just feel tired and lethargic, so I am going to my Art Class today and I hope it helps to spur me on to paint more. I find if I get at it in the morning I seem to do better, I am to tired in the afternoon.
I went to the gym this morning a bit earlier and was able to get one of the good elliptical machines and did an hour, I am trying hard to keep on track and get my weight moving again.
Some easy snacks high in protein
Whether it’s fueling up before hitting the gym or taking a mid-day
snack break to avoid the 2 o’clock lull, high-protein snacks are the
tastiest way to keep on going. Protein snacks are the perfect way to
fill up just enough, and give us longer-lasting energy than the
usual, carb-heavy options. Here are 31 of our favorite protein-packed
snacks — one for every day of the month! We promise you won’t get sick
of any of these choices.
1. Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some superfoods? Bananas, mixed berries, and melon are some Greatist favorites!
2. Beef or Turkey Jerky: Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein.
And this chewy snack is super-portable and keeps fresh for months when
packed properly. A one-ounce serving (the size of most single-serve
packs) contains about 9 grams of protein!
3. Mixed Nuts or Trail Mix: This
is a favorite in the Greatist office. Mixed nuts are an easy way to get
a delicious dose of protein in a convenient, shelf-stable package. Try a
mixed bunch for variety and a combo with dried fruit for some added
sweetness. The best bang for your protein buck? Almonds and Pistachios are high up there in protein while comparably lower in saturated fat than their nutty peers.
4. Pumpkin Seeds: Those
orange gourds aren’t just for Halloween. The pumpkin insides, scooped
out to make room for spooky faces, can actually make a healthy little
snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!
5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are
one of the best ways to get a healthy dose of protein. Try hard boiling
and pre-peeling a dozen at the start of the week and throw one in a
small Tupperware container each day for an easy on-the-go snack.
(Feeling extra famished? Slice the egg and place it on a piece of
whole-wheat bread.)
6. Deli Rollup: Top
2 slices of low-sodium deli meat (turkey, chicken, or roast beef work
great!) with 1 slice of lowfat cheese and a shake of pepper. Add a slice
of tomato or some lettuce for extra veggie points!
7. Nut Butter Boat: Any
vehicle for nut butter (almond, peanut, or cashew, perhaps?) is
perfection in our book. Try loading a few celery sticks with 1
tablespoon of any nut butter topped with a few whole almonds or raisins
(oh yeah, we went there). If you’re not a fan of celery, try scooping
out the middle of an apple and fill it with a nut buttery surprise!
8. Mini Bean-and-Cheese Quesadilla: It
might take an extra minute to prep, but combining these two
high-protein treats is worth it! Fold ½ cup black beans, 1 tablespoon
salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a
dry nonstick pan until cheese is melted and tortilla is lightly browned.
Wrap in foil and stick in a plastic baggie for easy transport.
9. Shake It Up: The combinations are endless with protein shakes. And one scoop can go a long way!
Our favorites? The "Protein Creamsicle" — 1 scoop vanilla whey protein
powder, 1 cup orange juice, and 1 cup ice blended until smooth —
(thanks @JCDFitness!), and the "Star-buffs Shake"
— 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein,
blended — a caffeine-filled creation from Greatist's fitness editor, Jordan Shakeshaft.
10. KIND Bar: We're not huge supporters of prepackaged bars, smoothies, and the like, but we make an exception for KIND bars.
Their classic varieties are a great source of protein from the all-nut
base (coming in at around 5 grams per bar), but for an even higher dose
of the good stuff, try Kind Plus varieties with added protein. (An
office favorite is Peanut Butter Dark Chocolate + Protein — one bar has 7
grams!)
11. Easy Oatmeal Raisin Cookie: Flash
back to elementary school snack time with this sweet (but still
healthy!) treat. In a microwave-safe bowl (or mug), mix ¼ cup oats, 1
teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, ¼
teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon
cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl
and microwave on high for 45 seconds. Cool, pop it out of the bowl, and
enjoy!
12. Tofu Sticks: This soybean-based protein bomb isn’t just for stir-fry and Asian takeout menus! When sliced into sticks and baked,
firm (and smoked!) tofu can make a great snack food, especially if it’s
served with a side of homemade tomato or teriyaki dipping sauce — just
don’t overdo it!
13. Chunky Monkey Shake: It’s time to get funky, monkey! Blend 1 medium banana, tablespoon of peanut butter, and 1 cup of low-fat chocolate milk with 1 cup of ice for a protein-packed pick-me-up.
14. Edamame Poppers: The
only thing more fun than how much protein you can get from a serving of
edamame is getting to eat these little beans out of their bright green
pods! One cup of
the pods offers about 17 grams of protein. Buy them fresh and steam for
about 6 minutes, or use the pre-cooked frozen variety and briefly
microwave to defrost (about 2 minutes) before chowing down.
15. Hummus Dippers: How’s
this for an unconventional use of a travel coffee mug: Put 2
tablespoons of a favorite hummus in the bottom of the container. Stick a
handful of vegetable sticks (carrots, celery, and snow peas are a great
mix!) vertically in the hummus, screw on the top, and throw in a purse
or gym bag for an easy, on-the-go, super-healthy snack.
16. Soy Milk Smoothie: Time
to take a break from the moo-juice! While cow’s milk does have it’s
nutritional benefits (calcium and vitamin A, to name a few), soy milk wins
in a few categories (vitamin D and iron), and they’re nearly comparable
in terms of protein. Try blending 1 cup of your favorite flavor of soy
milk (vanilla and chocolate are Greatist favorites) with 1 cup of
frozen blueberries or raspberries (for added fiber and antioxidants).
17. Portable Cheese Platter: Everyone wants to feel classy every once in a while, right? Make yourself a mini cheese plate with a reduced-fat cheese stick (or 2 slices of cheese), two whole-grain crackers, and a few roasted almonds.
18. Banana Nutter: Few
pairings are more comforting than a classic peanut butter and banana
combo. Top a rice cake (brown rice for extra fiber points!) with 2
tablespoons of your favorite nut butter and half a banana, sliced.
Sprinkle with cinnamon for some extra healthy benefits!
19. Silver Dollar Protein Pancakes: . Mix 4 egg whites, ½ cup of rolled oats, ½ cup of
low-fat cottage cheese, ⅛ teaspoon of baking powder, and ½ teaspoon of
pure vanilla extract. Cook on a preheated griddle (medium low heat)
until mixtures bubbles, flip and cook for another 60 seconds. Top with
fresh berries or sliced banana.
20. Chocolate Milk: No, we're not going back to preschool. Low-fat chocolate milk is actually a great source of high-quality protein (especially post-workout)!
Try keeping a single-serving, shelf-stable box in your gym bag (or
purse) for snack attack emergencies — just try to find one that’s also
low in sugar! (I’m a huge fan of Horizon Dairy's single-serve, low-fat chocolate milk boxes.)
21. “Get Greek” Berry Parfait: Just
imagine sitting on a Greek isle with this snack in hand. Top ½ cup
plain Greek yogurt with ½ cup fresh berries and 1 tablespoon sliced
roasted almonds.
22. Grape-and-Cheese Sticks: This
is my childhood favorite! Dice a half-inch thick slice of cheddar
cheese into squares (you should end up with about 6 small pieces,
equaling about 1 ounce) and rinse 6 grapes. On 6 toothpicks, stack the
grape and cheese, and enjoy! Just 1 ounce of reduced-fat sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).
23. Almond Butter Toast Sticks: Here’s
another one to fit in that travel mug or mason jar. Toast (or bake) 2
slices of whole-grain bread, and cut into ½-inch strips. Place 2
tablespoons of almond butter (or another nut butter) in the bottom of a
container with a top, stick the toast sticks in vertically, and sprinkle
with cinnamon. Screw on the top and head out the door!
24. A Little Lentil: We
know what you’re thinking: “Lentils? As a snack?!” Yes! Don’t worry,
we’re not talking about a bowl of the bland ol’ green things. Lentils
are great protein-packed legumes that are easy to turn into super,
shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this lentil tabbouleh or this simple veggie and lentil mix.
25. Perfect Little Parfait: Top ½ cup nonfat Greek yogurt with
a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2
tablespoons of toasted oats for a protein-packed crunch!
26. Mini Black-Bean Mash Taco: When
it’s time to get spicy, try this easy snack fix. Heat ½ cup of black
beans in the microwave with 1 tablespoon of salsa. Mash with a fork and
fold it inside a small (4 to 6-inch) soft tortilla. Store in a small
Tupperware container for easy transport.
27. Gobble, Gobble: Re-visit
Thanksgiving with this festive favorite. Slice one piece of whole-grain
bread in half, lengthwise, and top with 2 slices of roasted turkey, 1
slice of Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of
mustard, and 1 teaspoon of dried cranberries. This comforting
combination packs about 14 grams of protein!
28. Protein Bar: This one might sound obvious, but hear us out: It’s all about finding the right bar.
That means one that’s not weighed down with not-so-good extras like
sugar, fat, and calories (some options can even be as bad as candy bars!).
Do some research to figure which type is right for you: There are
high-protein and low-carb bars; meal replacement and energy bars; or
female-friendly options!
29. Overnight Choco-Oats: This
is the ultimate personally pr-packaged snack. In a container with a
secure lid, mix ½ cup oats, 1 cup non-dairy milk, 3 tablespoons
chocolate protein powder, and a handful of walnuts until well combined.
Let sit in fridge overnight (or up to a few days). Need some extra
sweetness? Add ½ a banana, mashed!
30. Recovery Rice Crispies: News Flash: Protein powder ain’t just for shakes! Try these super-sweet protein-packed treats — Recovery Rice Crispies — from trainer Rog Law.
31. Blueberry Flax Microwave Muffins:
Making muffins from scratch each morning is easier than you might
think. Mix ¼ cup quick-cooking oats, 1/4 cup fresh or frozen
blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2
teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a
sprinkle of sugar (or other natural sweetener) in a microwave-safe
Tupperware container. Cook on high for 50 to 60 seconds. Let it cool,
throw a top on it, and enjoy whenever the hunger pangs hit.
Today's Quote:
while
we are out of town. It feels so good to stick to your plan and
be proud of yourself. Give yourself the respect you deserve and treat your body right! So let’s keep on putting healthy, fat-loss friendly food in our bodies, we’re more than worth it!!
