4 Exercises for the Thighs, Glutes, and Hips
4 Exercises for the Shoulders and Arms
2 Pulling Exercises for the Back

How to Make Low Sugar Snacks

When planning your snacks, think of them as mini-meals. Using the same low sugar nutrition principles you use with breakfast, lunch, and dinner, make sure your snacks contain a protein and a plant, and plan out your snack times in your schedule so you’re sure to supply yourself with healthy nutrition during the day.

Plan ahead! If you leave the house without knowing what you’re going to eat throughout the day, you leave yourself at the mercy of whatever is lying around in the break room at work.

Apple Cinnamon Walnut Loaf

Preparation time: 10 minutes

Cooking time: 50–60 minutes

Yield: 12 servings

3 tablespoons skim milk

6 tablespoons softened butter

2 tablespoons local honey

2 eggs

1 scoop (20 grams or 4 teaspoons) whey protein powder (vanilla or unflavored)

1-3/4 cups all-purpose flour

1 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon baking soda

1 cup unsweetened applesauce

1 teaspoon ground cinnamon

6 ounces walnuts, chopped

  1. Preheat the oven to 350 degrees. Grease and flour a 9-x-5-inch loaf pan.

  2. Mix the milk, butter, and honey in a medium bowl with an electric mixer on medium speed until the mix is light and fluffy. Gradually add the eggs and whey powder while continuing to beat.

  3. 3In a separate bowl, whisk together the flour, baking powder, salt, and baking soda. Stir this mix into the butter/egg batter until it’s blended.

  4. 4Stir in the applesauce, cinnamon, and walnuts until blended.

  5. 5Pour the batter into the loaf pan and bake for 50 to 60 minutes, until a toothpick inserted into the center comes out clean.

  6. 6Remove the loaf from the oven and cool it in the pan on a wire rack for 10 minutes. Remove the loaf from the pan and finish cooling it on the rack. Store at room temperature wrapped in foil.

Per serving: Calories 252 (From Fat 148); Fat 16g (Saturated 5g); Cholesterol 50mg; Sodium 454mg; Carbohydrate 21g (Dietary Fiber 2g); Protein 7g.

Chocolate Peanut Butter Protein Bars

Preparation time: 10 minutes

Cooking time: 5 minutes

Yield: 24 bars

1 cup creamy peanut butter

1/4 cup local honey

1 cup whey protein powder (vanilla or unflavored)

1/2 cup slow-cook oats

3/4 cup almond meal

2 tablespoons cocoa powder

3 ounces dark chocolate (70% cacao)

  1. In a glass bowl, stir together the peanut butter and honey. Microwave for 60 seconds, until the mixture stirs easily.

  2. In a separate bowl, blend together the protein powder, oats, almond meal, and cocoa powder.

  3. Add the protein mix to the peanut butter and honey and mix thoroughly (it will be very thick).

  4. Press the mixture into a 9-x-16-inch baking pan, approximately 1 inch thick. Optionally, roll the mixture into balls instead.

  5. Place the baking pan in the freezer for 5 to 10 minutes, until the mix starts to harden a little.

  6. In a medium saucepan, slowly melt the chocolate. When the chocolate is melted, remove the pan from the freezer and coat the mix with the melted chocolate.

  7. Return the pan to the freezer; remove it when the chocolate hardens.

  8. Cut into 24 servings. Serve at room temperature.

Per serving: Calories 149 (From Fat 84); Fat 9g (Saturated 2.5g); Cholesterol 17mg; Sodium 67mg; Carbohydrate 8g (Dietary Fiber 1.5g); Protein 10g.

Chicken Broccoli Taters

Preparation time: 10 minutes

Cooking time: 45 minutes

Yield: 4 servings

2 medium russet potatoes

Olive oil

One 4-ounce boneless skinless chicken breast

Cajun spice to taste

Salt and ground black pepper to taste

1 cup broccoli, chopped

1/4 cup shredded sharp cheddar or jack cheese

Sour cream or fresh salsa for serving

  1. Preheat the oven to 400 degrees. Wash the potatoes thoroughly, wrap them in foil, vent each with a fork five times, and place them on a cookie sheet or directly onto the oven rack. Bake for 45 minutes. To test doneness, poke one with a knife to check for tenderness — a cooked potato is soft throughout, so cook them longer if they’re still firm inside.

  2. While the potatoes bake, coat a medium skillet with olive oil and heat over medium-high heat.

  3. Chop the chicken breast into bite-sized pieces and cook them in the skillet, stirring often. Add the Cajun spice, salt, and pepper to taste.

  4. When the chicken is no longer pink on the outside (3 or 4 minutes), add the broccoli to the skillet. Cook 5 minutes more, stirring often. Remove from the heat when the chicken is done.

  5. When the potatoes finish baking, cut each potato in half horizontally. Be careful — they’re hot!

  6. Scoop a 2-inch hollow out of each potato (save the scoopings for another snack) and sprinkle the cheese inside.

  7. Fill the hollow with the chicken and broccoli. Sprinkle more cheese on top.

  8. When the cheese melts, serve the taters with sour cream and salsa.

Per serving: Calories 202 (From Fat 82); Fat 9g (Saturated 4g); Cholesterol 39mg; Sodium 709mg; Carbohydrate 17g (Dietary Fiber 1.5g); Protein 15g.


Preparation time: 10 minutes

Yield: 2 servings (1 cup each)

2 avocados, diced

1/2 cup fresh salsa

1 tablespoon sour cream or plain Greek yogurt

1/4 cup chopped fresh cilantro

2 tablespoons fresh lime juice

1 tablespoon taco seasoning

1 pinch garlic powder

1/2 cup shredded jack or pepper jack cheese

5 kalamata or black olives, pitted and chopped (optional)

Salt and ground black pepper to taste

Corn chips or pita wedges for serving

In a medium bowl, mash the avocado with the back of a fork or a potato masher. Mix in the remaining ingredients , except the chips or pita. Salt and pepper to taste. Serve with corn chips or pita wedges.

Per serving: Calories 199 (From Fat 123); Fat 14g (Saturated 6g); Cholesterol 33mg; Sodium 794mg; Carbohydrate 11g (Dietary Fiber 2.5g); Protein 10g.

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