Healthy Snacks Under 100 Calories

I have taken some time to compile a list for you of healthy snacks that are under 100 calories. Below are some whole food options and I'll continue to add to this list so you can refer back to it anytime. -xo Meg

1 cup blueberries                                                     85 calories

¾ oz. sharp cheddar squares                                  90 calories

1 hard-boiled egg                                                    70 calories

1 roasted skinless chicken drumstick                     75 calories

1 cup broccoli florets with 3 Tbsp. dip                   95 calories

½ medium baked potato                                         85 calories

1 small baked sweet potato                                     55 calories

1 medium apple with peel                                       70 calories

2 oz. lean beef eye-of-round roast                        90 calories

13 whole raw almonds                                             90 calories

3 Tbsp. dried tart cherries                                       75 calories

5 dried apricots                                                       100 calories

2 medium kiwis                                                        95 calories

3 Tbsp. hummus with celery                                   90 calories

1/3 cup cooked quinoa                                            85 calories

½ cup natural fat-free fruit yogurt                          85 calories

1 slice of whole-grain bread                                    65-100 calories

1 cup low-fat vegetable soup                                  90 calories

2/3 oz. dark chocolate… yep, I said it                     95 calories

25 dry-roasted, unsalted pistachios                       85 calories

1/3 cup shelled edamame                                       65 calories

1 ½ oz. baked salmon                                               99 calories

2 cups of watermelon                                             90 calories

2 cups popcorn with 1 tsp. butter                          95 calories

2 tsp. natural peanut butter                                    65 calories

1 apple                                                                     70-80 calories

1 cup canned pure pumpkin                                    85 calories

1 cup salsa                                                                70 calories

1/3 cup guacamole                                                  90 calories

1 cup red raspberries                                              65 calories

1 cup grapes, try sticking in freezer!                      62 calories

½ frozen banana + 2 tsp. dark chocolate               85 calories

1 c. unsweetened applesauce + cinnamon               100 calories

½ cup Plain Greek Yogurt + ½ cup mixed berries     90 calories

½ cup cottage cheese                                              82 calories

Barlett pear                                                              43 calories

1 cup sliced strawberries                                         53 calories

1 yellow                                                                     61 calories

1 bell pepper                                                            35 calories

12 baby carrots (1 cup)                                           45 calories

Packaged Ready-to-Go Items:

2 Stretch Island Fruit Co. Fruit Leathers                90 calories

String Cheese                                                           80 calories

3 Tbsp. all natural granola                                       85 calories

2 Bamboo Lane Rice rollers                                     90 calories                                        

10 natural blue corn tortilla chips                           90 calories

1 stick sugar-free gum *curbs my cravings!            5 calories

10 Caramel Corn Rice Snacks Quaker Poppers      85 calories

Caramel Rice Cake                                                   50 calories

½ Nature Valley Sweet and Salty Peanut Bar         85 calories

½ Nature Valley Protein Chewy Bar                        95 calories

½ Kind Bar                                                                ~90-95 calories

½ Nutrigrain Bar                                                      70 calories

Mott’s 4 oz. applesauce packages                           90 calories

Mott’s Gummies                                                       80 calories

20 Annie’s Honey Bunny Graham Crackers           77 calories

…I’ll add onto this list as I collect more items, but this is a good start! Hope it helps you!

Game Day Salsa

This is our go-to snack for football games! Healthy and delicious. Take it to your next game day party and it will be an instant hit- I promise! Pair it with my "Game Day Guac" and the two can't be beat! Enjoy.

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Ingredients

2/3 c. cilantro, diced

2/3 c. green onions, diced

1/4 tsp. black pepper

1 Tbsp. vegetable oil

2 Tbsp. hot sauce 

6 Tbsp. red wine vinegar

1 avocado, chopped

1 can black beans, drained

1 can corn, drained

1 can black eyed peas, drained

2 large tomatoes, chopped

Instructions

Combine and serve cold with your favorite chips. Refrigerate in sealed container to save leftovers for later. (And sometimes the leftovers are even better as it has time to sit and blend together!) Enjoy.

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Arms

Want to burn out those arms? Add this as a finisher to your workout.

Using physio ball (or chair/couch) and some DBs... I used 10# DBs here.

1. Chest press, 15 reps

2. Front raise, 15 reps

3. Tricep kickbacks, 15 reps

4. Bent rows, 15 reps each side

5. Single arm shoulder press, 15 each side

6. Snow angel curtsy lunges, 15

Repeat through 3-4x.

Peach Fruit Leather

Unsure what to do with all the extra peaches you have lying around? After making jam, dicing them up for smoothies, using them in my Peachy Overnight Oats, and making cobbler, I still had some leftover and needed a quick and yummy recipe. This one saved the day. And wow, it's good. I love rolling these up and having them for snacks on-the-go. Give them a try!

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Ingredients

5 peaches, pureed (~3 cups)

1/4 cup sugar, *or honey

1 tsp. lemon juice

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Instructions

1. Heat oven to 170 degrees.

2. Peel the skin off your peaches. I found the easiest way to do this is to boil a pot of water, drip them in for a few minutes, and the skin will slip right off. Once peeled, puree your peaches in a blender and taste. If needing a little sweetener, add sugar or honey (I've tried both and they're both great). If peaches taste sweet enough, add the lemon juice, and blend.

3.  Line a baking sheet with either a Silpat baking mat or parchment paper. Tip to flatten out across the bottom. The liquid peaches should be about 1/8" thick.

4. Bake in oven for 6-8 hours. Depending on thickness and oven temperatures, you will want to start checking your leather around 6 hours to make sure it is not overcooked. You want it to harden up, but not to the point of being crispy or breaking off easily. You'll want to pull it out of the oven when it is still a bendy consistency but not squishy and soft.

5. When ready, line on parchment paper (if not already) and cut into thin strips to roll up. To store, put in an airtight container and store in the refrigerator. 

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ARMS

Today I spoke to another group of ~40 women and we committed to keeping promises to ourself and following through with our plan. I came home exhausted, but knew I needed to be a woman of my word... so I got in a sweat. It took only 15 minutes, but it felt amazing. I used this as a finisher for my clients the other week, and it will give those legs/arms a burn! Give it a try!

First time through... 12 reps each. Second time through... 10 reps each. Third time through... 8 reps each. GO!

1. Lunge with slow lateral curl

2. Lunge with arms high, out to front, and out to side. Repeat.

3. Sumo squat with twist

4. KB swings, heavy weight

5. Side lunges into center hop

6. Push-ups, weighted for more advanced

After your three times through, you're DONE!

Instant Pot Meatball + Veggie Soup

Fall is here, and soups are IN! I love this soup because not only is it healthy and EASY to make, but it will keep your stomach full, and the combination of spices it offers are FULL of delicious flavor. Have it with a warm slice of artisan bread, and you won't regret it. 

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Ingredients:

20 oz./30 meatballs. We get the ones already cooked, but frozen

1 onion, diced

4 cloves garlic, crushed

1/2 tsp. paprika

1 tsp. Italian seasoning

1/2 tsp. red pepper flakes

1 tsp. salt

6 cups of chicken broth

2 cups 1% milk

4 oz. cream cheese, shred into small pieces *this is optional!

3 handfuls of kale (don't be scared... I promise you'll love it)

8 red potatoes, quartered

1/3 cup parmesan cheese to top when soup is hot!

Instructions:

1. Easiest instructions ever. Add all ingredients together in Instant Pot. Stir. Set to "soup" for 30 minutes on normal pressure, and let it naturally release the steam once it's done. BOOM. Dinner is served. Top with parmesan cheese and enjoy while warm. 

*We always freeze the extras for those busy nights and it freezes well!

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LEGS: 1 hour gym workout

Here's a sweaty, one-hour leg workout at the gym. ENJOY.

WARM-UP:
3 minutes on StairMaster, Speed 7-10

CIRCUIT 1:

KB Swings: 8-12 reps using 25#, 30#, 35# KBs, Repeated 3x (Rest for a minute between each set)

One lap on the track: speed jogging

Half a lap of lunges

Half a lap of banded side steps

CIRCUIT 2:

Bulgarian Split Lunges: 8-12 reps holding 25#, 30#, and 35# KBs

One lap speed jog

50 push-ups

50 banded air squats

25 box jumps

CIRCUIT 3:

Outer thigh machine for 2 minutes, as many reps as possible (AMRAP)

Inner thigh machine for 2 minutes, AMRAP

Leg extension machine, 8-12 reps for three sets, working up in weight

COOL DOWN:
Elliptical: 5-10 minutes, easy pace

I LOVE LEG DAY.

Overnight Peachy Oats

After having this four times in the past week, I thought it would be too selfish not to share. This is my favorite overnight oats recipe to date, and I think you'll love it too. I have been loving it as pre-workout AND post-workout fuel.

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Ingredients

¾ cup rolled oats

2/3 c. almond milk (I use Califia Farms unsweetened vanilla)

1 scoop vanilla protein powder (I use Tera's Whey Vanilla Bourbon)

½ cup Plain Greek yogurt

1 tsp. raw honey

½ tsp. vanilla extract

dash of cinnamon

1 yellow peach, diced

Instructions

1. Layer all ingredients in a mason jar or tupperware you can seal. Mix all together and leave in fridge overnight. Pop out in the morning and ENJOY cold. Easy.

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Tips for Picky Eaters

Anyone else out there have a picky eater at home? A toddler, by chance? ...

Here are some tips that have helped us as Ellie has become more of a picky eater as she has entered toddlerhood. 

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1. Toddlers love to play with their food. So let them play with it... feel it with their fingers, look at it up close... sometimes they need to make a little bit of a mess before they end up eating what's in front of them. It's all part of their discovering the world, and let them do it. Just be prepared with bibs. These are my favorite.

2. Make it look fun. We had "ants on the log" (celery + peanut butter + raisins) today and she loved eating all the ants off the celery first. Make your fruit into fruit trains with wooden skewers, use cookie cutters to make your sandwiches into shapes, arrange it in a muffin tin... be creative!

3. If you can, eat similar food. Toddlers mirror and mimic us, and so if they see us eating the same food that is on their plate, they're more bound to do it.

4. Use sounds or play games to make eating more interactive. With our celery today, we had a contest to see who could bite with the biggest "crunch." She ate it up. Turn anything into a game, and you have them fooled.

5. Limit other distractions. Don't have the TV on while you eat, clear the toys away out of sight, and sit down with them. Make it your time together. This works wonders for us because Ellie is like..... #squirrel! :)

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6. If possible, I like to have veggies and fruit at each meal, a healthy source of fat, and protein source. Today... fruit for my complex carbs, celery and pickles for her veggies, peanut butter for her healthy fat, and lean turkey for protein. Boom.

7. Don't offer a treat after every meal and try to avoid using treats for bribes (this can be REAL hard as a mom, I know). I like offering other things as bribes/rewards... she can get a sticker if she does something great, she can go to the park if she finishes her food, etc. Celebrate the victories!

8. Have we ended up in the drive-through on a crazy day? Absolutely. Are there days when I feel like all she's had is goldfish crackers and string cheese? Absolutely. Are there days/weeks when I absolutely fail at making homemade meals? Absolutely. Does it take some picky eaters months/years to learn these things? Absolutely. The goal is NEVER perfection, just progress. Remember you can't control what your children eat outside your home and that's okay-- but you CAN control what food is available in your home, and make it count.

I hope this helps, and I'd love to know some of your secrets! (Hers and mine below)

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Heidi's Green Beans

As soon as my friend Heidi brought these to my nephew's birthday party, I knew I needed the recipe. I modified it, but am naming it after her... because I'm SO grateful she shared it with me. It's by far my favorite way of eating my green beans and I know you'll love it too.

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Ingredients

Beans:

1 lb. green beans, rinsed and trimmed

3/4 - 1 c. pecans or walnuts, chopped and toasted (*For toasting, I drizzle 1 Tbsp. honey over the top of the nuts, spread onto a tin-foil covered baking sheet, and bake at 350 degrees for 5-6 minutes

1/3 cup feta cheese

Dressing:

3/4 c. extra virgin olive oil

2/3 c. white wine vinegar

1 tsp. salt

1/2 tsp. pepper

2 tsp. dill weed spice

1/4 tsp. garlic powder

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Instructions

1. Heat oven to 350 and prepare your toasted pecans/walnuts. (Instructions for toasted nuts above.)

2. In the meantime, bring large pot of water to a boil. Add in your green beans and boil for ~7 minutes or until green beans are crisp and tender. Don't overcook! Rinse with cold water and dry. Store in refrigerator while finishing pecans and dressing.

3. For the dressing, add all ingredients into a bottle and shake until well combined.

4. Combine green beans, pecans, and feta in a medium bowl and add dressing to taste. I never quite use all the dressing, but maybe 3/4 of it. Save the rest for salad dressing! You want just enough to cover all your beans but not a huge pool of liquid in the bottom of your serving tray.

ENJOY! 

GLUTES

 

Burn baby burn!!! This circuit is bound to get those glutes firing... grab a heavy resistance band and get to work. Perform each move for 30 seconds with only five seconds rest in between moves. Good luck!

1. Bridges

2. Right leg over left

3. Left leg over right

4. Right leg lifts

5. Left leg lifts

6. Right in-and-out kicks

7. Left in-and-out kicks

8. Right lateral lifts (fire hydrants is what we call them)

9. Left lateral lifts

10. 20 squat pulses, going wide to parallel

REPEAT through 2-4x and you'll be burning!

Lake Blanche

Big Cottonwood Canyon

Distance:  ~6.9 miles RT), ~2746 feet elevation gain

Difficulty: Moderate/Difficult

Accessible June-October

Dogs ARE NOT allowed

One of my absolute favorite hikes to do in mid/late September.

The Lake Blanche Trailhead is 4.4 miles up Big Cottonwood Canyon in the Mill B South Fork Picnic Ground. You can also park on the main street leading up to the picnic ground when the parking lot fills up. There are restrooms at the bottom.

This hike has a steady incline the entire way up, but is worth the climb! The lake at the top is STUNNING and one you won't want to miss. There are two smaller lakes to the west of Lake Blanche as well. Depending on how fast you hike, you can do this one in 2.5-4 hours. My group of women hiked up in an hour and a half, spent a half hour-1 hour at the lake, and then got down in about an hour. It's not kid-friendly, but is one everyone needs to do once those leaves start to turn! It's incredible.