May 28, 2012

30 Snacks Under 100 Calories

Eating healthy doesn't need to be complicated or boring! Here are 30 easy-to-prepare snacks, each under 100 calories, that will keep your tastebuds happy.

1. Strawberries and chocolate: Dip 4 or 5 (depending on their size) strawberries into 2 squares or melted dark chocolate.
2. Mini quesadilla: Melt 1 tablespoon of cheddar onto 1 small corn tortilla. Top with shredded cabbage or diced tomato if desired.
3. Chocolate banana: Dip one-half of a banana into 2 squares of melted dark chocolate.
4. Frozen grapes: Freeze 1 cup of grapes and enjoy them as if they're sorbet.
5. Greek yogurt with honey: Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.
6. Cinnamon apple: Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.
7. Bitter chocolate: Enjoy 1 large block or 3 small squares of dark chocolate.
8. Hot chocolate: Mix 2 teaspoons of chocolate syrup with 6 ounces of nonfat milk.
9. Almost apple pie: Try 1 cup of unsweetened applesauce with a hint of cinnamon.
10. Jicama: Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.
11. Café Au Lait: Enjoy 8 ounces of skim milk with a shot of espresso.
12. Carrots with hummus: Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.
13. Nuts: A handful of 25 pistachios, 14 almonds, or 16 peanuts will provide you with the protein and fat your body needs.
14. Eggs with guacamole: Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.
15. Edamame: Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.
16. Mediterranean tomato: Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.
17. Bell peppers with balsamic vinegar: Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.
18. Eggs with spinach: Scramble 3 egg whites with one-half cup of raw spinach and 1 tablespoon of feta cheese.
19. Corn with garlic: Coat one-half of an ear of corn with a 1 teaspoon of olive oil and 1 minced garlic clove. Grill until tender.
20. Santa Fe black beans: Combine one-quarter cup black beans, one-quarter teaspoon of salt, and 1 tablespoon of nonfat Greek yogurt for a hearty snack.
21.Caprese: Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.
22. Tuna salad: Mix together 2 ounces of water-packed tuna with 1 tablespoon of fat-free mayonnaise.
23. Sweet potato: Enjoy one small baked sweet potato plain or with a pinch of salt.
24. Popcorn: Munch on 2 cups of all-natural popcorn.
25. Olives: For a salty snack, enjoy 9 kalamata olives.
26. Watermelon twist: Top 1 cup of watermelon with 2 tablespoons of crumbled feta.
27. Peanut butter: Even on its own, peanut butter makes for a protein-rich treat.
28. Cottage cheese and melon: Combine three-quarters of a cup of melon with one-quarter cup of nonfat cottage cheese for a sweet dessert.
29. Strawberry and spinach salad: For a savory and sweet salad, mix together 1 cup of baby spinach with one-half cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar.
30. Shakeology: Mix one-half serving of your favorite flavor of Shakeology with water.

Have you tried any of these snacks? Which ones do you like? What are your easy and tasty low-calorie snack ideas? Let us know by leaving a comment below. 

P.S. Happy Memorial Day and thanks to everyone that has or is serving our country!! THANK-YOU!!

May 27, 2012

Love your body not your image

Being comfortable in your own skin is the best beauty we can have. I have spent the last few years  trying to lose weight and with all the ups and downs and time it takes to get where we want to be the MOST important thing is loving yourself and being confident in your skin.

May 22, 2012

Paying It Forward

I have absolutely loved the concept of paying it forward ever since I had heard about it and am pretty sure in my own way have been doing it much longer then when it become popular. I have always said how happy it made my heart to give to others but today I was on the receiving end and my heart is happier then ever. I literally cried with tears of joy!

I received an incredibly special gift in the mail today from a friend and I can't stop thinking about it and how this friendship came to be. I have been on Facebook for years now; opened the account form Costa Rica to keep in touch with family and friends while traveling. At first I couldn't really imagine being Facebook "friends" with anyone I didn't actually "know" in real life - I mean really - who does that? Well, I do now and I can't believe how much impact people I have never meet in "real life" before can touch your heart and become part of your life.

Just over a year ago when I was starting my Beachbody business I started trying to meet new people that were like minded as far as health and fitness is concerned. In the last year I have made a few TRUE friends from that process and Melanie is one of them. When we first meet we just kind of "clicked" we had the same passion about working out and wanting to try to reach out and help others. Our friendship has continued to grow and grow and think we are both one of each others biggest fans - lol. I have grown my Beachbody business while she has become ACE certified and is training her own clients and running her bootcamps - check out her facebook page at  Power Glow Fitness. Over the year we have inspired and supported each other, helped each other push hard and reach new goals personally and physically. We have shared in pictures of kids growing, husbands playing, foods we enjoy, vacations we take and our crazy sense of humor. 
Melanie isn't just my "Facebook" friend - she is my friend!

Thanks-you friend!! For touching my life, cheering me on, helping me grow, thinking of me and Paying It Forward with these awesome MudLove bracelets. I LOVE THEM and will wear them with pride and honor.




my 2 new bracelets - aren't they cool!!

May 6, 2012

Annika Vs. 5.5 Miles...

A bit of back story first. Growing up in California I used to prefer running for my cardio. I would head down to the beach and put in my 4 miles almost everyday. I loved seeing the waves, the surfers, smelling the salty water and feeling the sun kiss my skin. I could lose myself in thought and beauty and go feeling free...

Fast-forward many years and here I am living in Quito, Ecuador. Now, not only it is a huge city with no beach in site I am also at over 9,000FT above sea level. When we first moved here I attempted to run but hated every second of it. Not only was I overweight, I would lose my breath in 2 minutes and the scenery was less then desirable for me. Waiting for street lights, running around people, breathing in exhaust fumes - yuck.

Several months ago almost 50 pounds lighter and a bit more conditioned to working out at this high altitude I wanted to start running again. The cool thing is on Sunday the city closes about 25K / 15.5 miles of the streets for cyclist and runners. So, I started "Sunday Runday", mapped out 4 miles from my house, to the park, around the park and back. I have been doing this for several months now. I stared with running a song, walking a song and week by week getting stronger, running more and more. That 4 miles used to take me about 55 minutes just months ago where now I average 45. I am drained and exhausted and push myself but had this feeling last week, maybe I can do more? Maybe I should still be going out for the hour and just go further even if I take more walking breaks.

So today was my first try at 5.5 miles, about 2 miles in I got a horrible cramp in my side and truly thought about not going the extra distance this week but soon realized that was just an excuse and I needed to push though it.I did my original 4 miles but instead of stopping at my house; ran past it to the park at the south and back. WOW. Now I don't really know what I was expecting? I knew I would be pushing myself but it was actually much harder then I thought. I bet I didn't even run 1/2 of the extra 1.5 miles. I finished strong though and I felt great. My time was 68 minuets so I feel like I have a baseline and I hopefully each week I can push myself to get that time down little by little. I will keep you posted on my progress as I go.

The old me would have never thought to push myself further. The old me would have been content that I only had to go out for 45 minutes not 55 minutes. The new me wants more. The new me wants to know just how strong and powerful I am. I like the new me :)

We ALL have inside of us the power and strength to do more, go further and push harder then we think, but if we never push ourselves, we'll never know....

I challenge you all to push yourself this week, and find out just what you are really made of!!

Get out of your comfort zone because that is where the magic really happens. <3



Me up on my roof after my run and stretch just chillin' for a minute...



Super Luna

Super Moon!  Saturday May 5th, 2012. I took this picture from my roof in Quito Ecuador at about 10PM Central Time






May 3, 2012

I have learned that strawberries and like lays potato chips - you can't eat just one!!

May 1, 2012

Shakeology Cleanse Day 1

So today has been busy and crazy and I have been hungry!!
My meals went like this:
6:30 am - cafe
8 am - Greenberry Shakeology (water and ice)
10:30 am - 1 Pear
12:30 pm - Tropical Strawberry Shakeology
2:45 pm - Banana
6 pm - Dinner Salad


I know my eating has been off track lately which is one reason I wanted to do this so much but I can't believe how hungry I was all day! I think it shows me how much I needed this - lol


Anyways, I have just finished my salad now and I feel GREAT! I am full and not worried about needing more food later.
Today was a bit of a struggle but I pushed trough and now I feel satisfied and also very LITE and clean - which I think is a great way to feel at the end of the day :)


Day 1 = SUCCESS!!

This was my dinner salad: 3 cups greens, carrots, red onion, red bell pepper, tomato and chicken with balsamic dressing :)


This is my first greenberry shake in a long time and I LOVE IT!!!! love love love it!!

I am starting a 3 day Shakeology Cleanse today, I will keep you posted as I go along!