Thursday, August 16, 2012

Healthy Post-Workout Snacks

According the American Council on Exercise (ACE),

“Exercise scientists recommend that if you work out at a moderate to high intensity level for 90 minutes or longer, you should consume a healthy snack within 30 minutes post–exercise. The recommendation by the American Dietetic Association is to consume 1–1.5 grams of carbohydrates per kilogram of body weight to allow for maximum replenishment of glycogen stores, the primary fuel or energy used during moderate– to high–intensity exercise; and 10–20 grams of lean protein to help repair muscle tissue.”

Here are my top 3 favorite healthy post workout fast-fix snack recipes from my SOUPer Slim Diet ebook available for purchase at

 Summer White Peaches and Non-Fat Greek Yogurt

Summer White Peaches & Non-Fat Greek Yogurt
This is my favorite time of the year for farmer’s market finds–summer white peaches and heirloom tomatoes. (Brandywine heirlooms are my summertime crack!) This fast food fix is doubles great as an afternoon snack or double your yogurt quantity to 1 cup for breakfast or lunch. At this time of season my favorite fast food meal fix is the following:


     ½ cup non-fat Greek yogurt

     1 ripened white peach, diced large

     1 ½ tsp. lavender honey (or any good quality)

Mix together and enjoy! My favorite variation: Add 1 T. of chopped pecans or sliced almonds for some extra crunch/texture and protein. Enjoy!

Egg White Frittata

     Nonstick Cooking Spray
     ¼ Cup Chopped Scallions
     1 ½ Cups Broccoli Florets
     1.5 Ounce Sun Dried Tomatoes
     1 T Chopped Fresh Basil or 1t Dry Basil
     10 Eggs

1. Preheat oven to 350 degrees. Spray pie pan with nonstick cooking spray.
2. Separate egg whites from yokes and place in medium size mixing bowl.Beat egg whites together until frothy and cover with egg whites. Then, fold in remaining ingredients.
3. Bake at least 25 minutes or until eggs have set. Yields: 4 servings. Serve size: 1 cup. Nutritional Content: 80 Calories, 0g fat, 11g protein, 9g carbohydrates, 0mg cholesterol, 170mg sodium. 

Chocolate, Peanut Butter, and Banana Smoothie

Chocolate Peanut Butter Banana Smoothie
If you’re a chocoholic like me, this high-protein and complex carb snacks because I
am an avowed chocoholic may quickly become one of your favorite post-workout or anytime healthy snacks. This smoothie is only 110 Calories (and doubles as a great dessert)!

     1 small ripe banana, sliced
     1⁄2 cup nonfat sour cream

     3 T low-fat peanut butter
4 packets of Splenda®
     2 tsp. cocoa
     1⁄2 tsp. imitation banana extract (optional)
     1 cup crushed ice

1. Place sliced banana in freezer for 10 minutes or until slightly firm.
2. Process all ingredients in blender until smooth, stopping occasionally to scrape down sides. Serve immediately. Yields: 4 servings. Serving size: 4 ounces. Nutritional content: 110 Calories, 2g fat, 1g saturated fat, 4g protein, 30g carbohydrates, 3g fiber, 95mg sodium.