Pre-workout snacks
1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!
2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.
3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!
4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla beanGreek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.
13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.
16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.
18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.
19. Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.
21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health[].
24. Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.
Post-workout snacks
26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.
28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.
30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!
33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.
34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.
35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.
36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.
37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.
38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.
40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudia Morgan via Iowa Girl Eats.
41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.
43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.
44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.
45. Apples and cheese: Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
46. Pita and hummus: One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.
47. Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.
50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!
(via imgTumble)
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losing-every-extra-pound:
The Tumblr Guide to Healthy Livinga compilation of resources to help you eat right, exercise, and be happy!How to Start a Healthier Lifestyle
Nutrition Eating Clean PrinciplesNon-Dieters DietYour Flat Belly Day 1 meal plan by Women’s Health MagazineYour Flat Belly Day 2 meal plan by Women’s Health MagazineYour Flat Belly Day 2 Meal Plan by Women’s Health MagazineEating Low CarbWhat is PaleoPortion Size GuideGet lean grocery list80 Healthiest Foods100 Foods that Dr.Oz wants on your Shopping ListShirataki NoodlesTips to Snack Better10-Calorie Sweet and Crunch SnacksWhy Eat Raw Foods?10 Commandments of DietingTips for Staying Healthy in SchoolThe Happier way to Diet MenuFood that makes You PrettierLook Better Naked One Week Meal Plan Part 1Look Better Naked One Week Meal Plan Part 2PortionsDr.Poon DietThe Best New Superfoods12 Best Foods for your AbsClear Skin DietFoods that Melt Flab AwayRaw Food for the Rest of UsQuick Combos5 Ingredient Eating Clean RecipesHerbs that HealWhat to Eat When You’re Craving…Eating Clean vs. Junk examplesTransition to Healthy LivingEating Clean Video
RecipesEating Clean RecipesHealthy Meal Ideas for Breakfast, Lunch & DinnerBefore and After Workout Snack IdeasSuper 8-Step Salad WrapsNot-Quite-Unnecessary Raving about Broccoli SlawGrocery List Foods that Cause BloatingEat Breakfast, Here’s WhyMaking Conscious Health Choices: Who Decides?Not eating enough…but not hungry either?Sunshine Oatmeal RecipeOatmeal from The Pea PodChocolate Oatmeal Cookie-In-A-BowlAn Overwhelming Amount of Oatmeal RecipesMore RecipesStarbucks Drinks Under 200 CaloriesSnack AttackSmoothies
Healthy DessertsHealthy Dessert BlogBanana BitesGrapefruit & Strawberry Popsicles (make them without alcohol)Peanut Butter & Banana SandwichesFrozen Yogurt BlackberriesSkinny Coconut CupcakeNutella Fudge PopsBanana Split Cheesecake BitesFrozen Fruit PopsWatermelon TartHealthy Banana Almond Chocolate Ice CreamBanana Split Cheesecake BitesFruit Ice CubesBanana Ice CreamFrozen Yogurt StrawberriesPeanut Butter Chocolate Ice CreamMore Frozen Banana BitesApple CupcakesRaw Tropical Ice CreamCucumber Melon PopsiclesChocolate Covered BananasJello SkiesApple Peanut Butter SlicesFrozen Banana PopsiclesBanana Berry Soft ServeVolume Ice Cream
Cleanse/Detox3 Day DetoxThe Look Better Naked 2 Day CleanseJillian Michaels DetoxDetox RecipesDetox EssentialsLean Green SmoothieDetox Smoothie
Veganism/Vegetarianism Free Vegetarian Starter Kit by PetaVegetarian 101Making the TransitionRecipes by PetaShopping guide by PetaEasy Sweet Potato Veggie Burgers with AvocadoShirataki NoodlesOnehappyveganVeganYumYumTheVeganStoner
Weight LossHow to Determine Your Ideal WeightHow to Overcome A PlateauBeat a Weight Loss PlateauWhy You Aren’t Losing Weight How to Burn Fat FastestMetabolism Boosters5 Metabolism BoostersHow to Conquer Cravings20 Secrets of Very Fit PeopleFighting Belly FatHow Do I Lose WeightThinking of Giving Up?The 2 Minute VisualizationHow to Keep Yourself Full for LongerLose Weight without DietingFlat Tummy TipsCommit to Fit10 Ways to Get Your Diet Back On TrackConstructing A Plan
CalculatorsBody Type/Frame Size CalculatorCalorie CalculatorIdeal Weight CalculatorHow Much Weight You Can Lose By Prom/Summer/Your Wedding/This Thursday/Tonight
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ExerciseLift Weights to Help You Lose WeightHow to Start Running [Couch to 5k]How to Tone Any Area of Your BodyBuilding Lean Muscle vs. Bulky MuscleBut I Don’t Want to Get Bulky!Abdominal Exercises for BeginnersRunning for Weight LossGym Cheat SheetThe Lazy Girl’s Guide to Interval TrainingArchive of Online Work OutsTop 30 Free YouTube Work Out Channels 100 Best Workout SongsWorkout BasicsInsanity Workout Videos and CalenderTone Every InchTop 10 Calorie Burning CardioMore Links to Online WorkoutsWorkout FinderVictoria Secret Angel’s Workouts30 Day Shred Printable Chart and VideosBodyRock inspired WorkoutsYoga: The Basics and How to Get Started77 Reasons To Do YogaYouTube Yoga for BeginnersYouTube Yoga RoutineYouTube by Body PartBye Bye Arm JiggleThe Workout MovesLunge 101Lean Thighs - No LungesTarget WorkoutsYes, You Can Yoga!
MindFeeling good10 Ways to be HappyHow to be ConfidentGandhi’s Top 10 FundamentalsFocusHappiness Manifesto3 Simple Rules in LifeZen Flow ChartKarma CleanseYou Don’t Have to Be a Size 0 to Be BeautifulFine BauerMaryChristina HendricksLexi PlacourakisKasia PilewiczMore beautiful girls
Battling Eating DisordersThe Minnesota Starvation StudyWhy Starving Seems to Work Stop the ED HateHow Bulimia Affects Your Body“The Binge” and Why You Should Eat When You’re HungryWhat to do After a Binge by MatchStickMolly What is Intuitive Eating? After a BingeTips to Control BingingHelp with Eating DisordersNational Eating Disorders Dealing with Eating DisordersNational Center for Eating Disorders UK
Inspirationpeople that have changed their lives and have lost a ton of weight! soldiering-on tillicanseemylovelybonesfuneralformyfatroserevitalizedanotherdreamanotherlovepeacefulserenityxhealthylifemore inspirationand some morejessicablossominghopetogether-staytogether130 lbs Lost!amazing transformationtheysayanythingispossiblea tumblr dedicated to before and aftersnoexcusesgetfitnow88jazzie-onamission
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![healthysexyhappy:
Pre-workout snacks
1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!
2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.
3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!
4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla beanGreek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.
13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.
16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.
18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.
19. Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.
21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health[1].
24. Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.
Post-workout snacks
26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.
28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.
30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!
33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.
34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.
35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.
36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.
37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.
38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.
40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudia Morgan via Iowa Girl Eats.
41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.
43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.
44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.
45. Apples and cheese: Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
46. Pita and hummus: One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.
47. Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.
50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!
(via imgTumble)](http://24.media.tumblr.com/tumblr_m46huqPb5G1rnjz2lo1_500.jpg)
