Great Snacks....

Heather's Favorite Snack Ideas....

• Bag of 100 calorie popcorn
• Kashi granola bars (140 calories, but no High Fructose Corn Syrup)
• Cup of 80-100 calorie yogurt
• Scoop of Natural Peanut Butter & slice of 100% whole wheat light bread (150 calories)
• Ice Cream Cone from Chick-Fil-A or McDonald's (150 calories)- the sugar is bad, but the ice cream is low-fat!
• My all-time favorite is 1 cup milk in blender with dark-chocolate cocoa & teaspoon of raw sugar- blend with ice....yum!

For after your workout (from fitness.com)....

"You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout]," says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey. (Reisinger recommends chasing each of these snacks with 8-12 ounces of water).

Protein Shake with Banana
"After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Peanut Butter & Banana on Rice Cakes
If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs).

Hummus and Pita
Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.

Yogurt and Fresh Berries
Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.

Tuna on Whole Wheat
What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.

Turkey and Cheese with Apple Slices
If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

100 Calorie Snack Ideas (from WebMD.com)....

• Half an apple with 2 teaspoons of peanut butter
• An orange and a few nuts
• 2 ounces of lean roast beef
• Half a small avocado
• 3 ounces cooked whole-grain noodles with 1 fresh tomato and 1/2 ounce hard cheese
• 1 seven-grain Belgian waffle
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• 3 ounces low-fat cottage cheese and 3 whole-wheat crackers
• 1/4 cup fat-free ranch dressing with mixed raw veggies
• 6 Wheat Thins crackers with two teaspoons of peanut butter (or any nut butter)
• 1 small baked potato with 1/2 cup salsa and 2 tablespoons of fat-free sour cream
• 1/3 cup of unsweetened applesauce with 1 slice of whole-wheat toast, cut into 4 strips for dunking
• 1/2 cup frozen orange juice, eaten as sorbet
• 2 large graham cracker squares with 1 teaspoon peanut butter
• 3 handfuls of unbuttered popcorn, seasoned with herbs
• 4-6 ounces of no-fat or low-fat yogurt
• A 5-ounce tossed salad with lettuce, tomato, cucumber and 1/4 cup fat-free dressing
• Half a "finger" of string cheese with 4 whole-wheat crackers