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Your Trainer’s Guide to Snacking On-the-Go

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The Gas Station Snack Diet

When I was in college, I was low on time, money and energy. I lovingly came up with what I call “The Gas Station Snack Diet,” and discovered that it actually helped a lot of my clients who found themselves in the same pinch I was in. Fast forward 10 years, and convenience stores are now making it even easier to make good choices on the go. Some stores have taken their healthy offerings one step further by providing nutrition information on their quick offerings.

Things to Remember

  • Gas stations bites are just that: bites. If you plan to make a meal out of your quick stop finds… you may find yourself making unhealthy choices later on in the day.
  • Look for foods that are high in fiber, protein and healthy fats.
  • Check the label! The fewer ingredients, the better.
  • Limit highly processed foods since they are low in nutrients and high in sugar and, oftentimes, extra calories.

My Go-To Snacks

From protein-packed goodies to fresh and tasty noshes, these are my favorites to grab at the gas station. Just remember to stay away from the chips aisle. After all, temptation is the root of all mindless snacking choices.

  • Hardboiled eggs
  • String cheese
  • Jerky or turkey sticks
  • Protein Bars
  • Veggies and hummus
  • Greek yogurt
  • Salted popcorn
  • Fresh fruit
  • Dark chocolate
  • Nuts
  • Bean or veggie chips
  • Oatmeal cups (be wary of sugar with this option!)
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Nutrition

The Best Healthy Summer Dishes to Please Any Crowd

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Whether you’re headed to a picnic, a pool party, or a barbeque, one thing is for sure – potluck season is in full swing! And while everyone loves a tray of bars or the midwest classic “snicker salad”, potlucks are a great place to try new, healthier recipes. Below are five options to shake up your summer potluck soirée!

Cucumber And Heirloom Tomato Salad

A refreshing alternative to the oily pasta salads or mayo filled cole slaw.

Butternut Squash Mac & Cheese

That cheesy barbeque staple everyone loves, with hidden veggies!

BBQ Black Bean Burgers

All the protein with more nutrients!

Deviled Eggs

A classic – with fewer calories.

Traditional Grilled Greek Kabobs

A colorful summer staple, that’s loaded with veggies!

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Nutrition

5 Smoothie Recipes to Keep Your Cool This Summer

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Clickbank.com Ads Revealed: The Secrets our Clients Used to Earn $3 Billion

As summertime heats up, the need to cool down is more powerful than ever! We want you to be prepared, and the best way to beat the heat is a nutrient-packed smoothie that will help you cool off and keep you on track with your health and fitness goals. Whether you prefer a protein-heavy smoothie or like to load up on fruit, we’ve got a smoothie that will be perfect for you.

Check out the recipes, grab some frozen fruit and get blending! 

Matcha Mango Protein Smoothie

Pina Kale-Ada Smoothie

Double Chocolate Chunk Protein Shake

Smoothie Breakfast Bowl

Banana-Berry Green Smoothie

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Eating

Inexpensive 5-Ingredient BBQ Black Bean Burgers You Need to Try

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black bean burgerThis is a great recipe to keep on hand for when the pantry is bare and the grocery budget or shopping time is low. Each serving costs less than a buck to make—even less if you cook your own black beans from scratch—and it’s packed with nutrition. Sometimes eating healthy on a budget can be tricky, but this recipe makes it easy!

You might be tempted to fire up the food processor for this recipe, but trust me, you want to go manual for these burgers and mash up the black beans with a fork. The food processor takes black beans from, well…bean-like to mush in a matter of seconds. By just mashing your black beans roughly with a fork, you can easily control the texture of your burgers.

Also, when you’re browsing the aisles at the grocery store for barbecue sauce, make sure to read ingredients. There are some great options out there with recognizable ingredients, but there are also a few on the shelf that have artificial flavors, colors, and high fructose corn syrup. Skip those non-food versions and instead pick up a bottle that lists ingredients you recognize (or make your own if you have a rockin’ recipe!).

Top these gloriously healthy burgs with your favorite fixins and enjoy the beautiful weather. Happy patio season!

5-Ingredient BBQ Black Bean Burgers

Makes 3 large burgers

Ingredients

  • 1 15-ounce can black beans, drained and rinsed
  • 1/4 cup of your favorite barbecue sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2/3 cups quick cooking oats (see notes)
  • Whole wheat burger buns and burger toppings, for serving

uncooked bean burger

Directions

  1. Preheat oven to 400°. Line a small baking sheet with parchment paper or a silicone baking mat and set aside.
  2. In a medium-size mixing bowl, mash the black beans with a fork until you have a chunky paste (you’ll want to leave some of the bean chunks for texture).
  3. Add in the barbecue sauce, garlic powder, and onion powder. Stir until well-combined.
  4. Add in the oats, and stir until well-combined. You don’t want any lumps of oats.
  5. With wet hands, form the mixture into three even-sized patties. Place on the prepared baking sheet. Bake in preheated oven for 15 minutes, flip over, and then bake an additional 10 minutes or until the patties are slightly brown, beginning to crack on the edges, and feel solid.
  6. Serve immediately on whole grain buns with your favorite burger toppings.

Notes

Don’t have quick cooking oats on hand? Just take regular rolled/old fashioned oats and pulse them in a food processor until they are well-chopped, but not powdered.

Nutrition Per Burger

Does not include bun or toppings

250 calories, 2.8g fat, 46.6g carbs, 10.9g protein

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