Make Better Choices When Forced To Eat Fast-Food

I was out recently with some friends and we stopped at a fast food joint. I hate fast food joints, but sometimes everybody else wants to go there, so you just have to make the best of it and find something at least somewhat healthy.

 

If you're forced to eat fast-food, here's a tip to make sure that you're not doing much damage to your body...

 

ALWAYS AVOID the soda and anything deep fried including French fries, hash browns, and anything breaded like chicken nuggets, chicken patties, or breaded fish sandwiches. These are all absolutely soaked in deadly trans fats from the industrial hydrogenated vegetable oils they use to fry all of these items. 

 

Note: Even though some fast food restaurants have vowed to not use hydrogenated oils loaded with trans fats any more, they are still using highly refined processed oils, which are still inflammatory and negatively affect your health (and waistline).

 

Remember, as I've said before, I've seen studies indicating that as little as 1 gram of artificial trans fat per day can have serious degenerative internal effects in your body such as inflammation, clogging and hardening of the arteries, heart disease, various forms of cancer...not to mention packing on the ab flab. That's as little as 1 gram!

 

Consider that a typical fast-food meal of a breaded chicken sandwich (or fish sandwich), along with an order of fries can contain as much as 10 grams of trans fat! Add on a cookie or small piece of pie for dessert (which are usually made with deadly margarine or shortening), and now you're up to about 13 grams of trans fat with that entire meal.

 

If 1 gram a day is slowly killing you, imagine what 13 grams is doing! And that was only one meal that you ate. Some people are consuming 20-30 grams of artificial trans fat per day, and not even realizing what they're doing to themselves internally. Please realize that nobody, I mean NOBODY, is looking out for your health, except for YOU.

 

Anyway, back to the topic of how to avoid this stuff and eat a reasonably healthy meal on the rare occasion that you're forced to eat fast-food. As for drinks, avoid the sodas...they're nothing but heavily processed high fructose corn syrup which will surely end up as extra belly fat. And yes, that mean NO DIET SODA either!  This stuff is pure evil to your body.  Here's an article I did about why diet soda makes you fat.

 

Your best bets for drinks are always water or unsweetened iced tea.  You get the added benefit of the antioxidants in the unsweetened iced tea (but stay away from any sweeteners).

 

At breakfast, the best choice is an egg, ham, and cheese on an English muffin (not on a croissant, which is full of nasty trans-fats!), or a fruit & nut salad.

 

At lunch or dinner, the best choices are a grilled chicken sandwich, the chili, a grilled chicken salad without croutons (again...croutons = more trans), or even just a plain cheeseburger.   This doesn't mean these fast-food items are truly healthy and organic, but they're the best options you have at most fast food places.

 

The main take-away point from this little fast-food article is that the nastiest stuff at these fast food joints are the sodas and fries, and any other deep fried items. If you stay completely away from those items, you're at least making better choices than 95% of most people.

 

For any of you that have seen the movie "Super-Size Me", you saw how eating fast food every day absolutely destroyed that guy's health, but did you happen to notice the one guy that was the king of eating big macs (or some kind of burger)? I don't remember what kind of burger it was, but basically this guy has eaten these fast food burgers almost every day of his life for the past 30 years or something like that. 

Did you notice that he stated that he almost never eats the fries or soda, even though he eats the burgers every day? And he's not necessarily overweight. Now I'm not saying that fast-food burgers made with their refined white bread and low quality beef and cheese are the healthiest thing, but the point is... it's the fries and sodas that are the real health disaster.

Alright, so next time you're out at one of these places, remember these tips and choose smart!

 

Personally, I can't remember the last time I ate at a fast food joint like mickey D's or BK.  If at all possible, I'll try to find some corner deli with fresh salads or sandwiches instead of fast food.

 

By the way, if you haven't heard yet, McD's has added a nutrition label to all of their food wrappers now. Remember that as little as one gram of trans may cause some internal harm and now you can actually see how many grams of trans fat you're eating right on the food wrapper. That might change your mind about finishing it.

 

Source: Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

The TRUTH About Potatoes, Glycemic Index, And "White Foods" - Friend Or Foe For Fat Loss?

I'd like to start a little discussion today about carbohydrates... and in particular, "white foods" as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".

 

Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definately don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.

 

"White Foods" aren't necessarily always the enemy

It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...

 

Onions & Garlic

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find elsewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

 

In fact, onions are so powerful for our health, that one study of centenarians (people that live to over 100 years old) identified that a common thread of these amazingly healthy individuals was that they ate a lot of onions throughout their lives.   And we also know that garlic is one of the most powerful substances for a strong immune system, among other qualities.  

 

Cauliflower

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.  And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat.  So eat up on that cauliflower!

 

Mushrooms

Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.  And some types of mushrooms, such as portobella mushrooms, are surprisingly good sources of Vitamin D.

 

Potatoes

Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates then you're well informed.

 

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods such as protein, fiber, and fats, which all slow down absorption of the ingested carbs.

 

For example, using glycemic load as an example... it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.

 

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI.  My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots or potatoes... French fries excluded of course.

 

Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food.

 

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans-fats in the deep fryer from the hydrogenated oils that are typically used.

 

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. 

 

One Warning though about potatoes:  Please note that potatoes do contain low level toxins called glycoalkaloids (it's the plant's protection mechanism) that are concentrated in the skin, so it is a good idea to always peel potatoes before making any dishes with them.  

 

Will 7-9 potatoes per day make you fatter?

 

On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.

 

At the conclusion of the study, the potato eaters had actually consistently lost weight!  I'd venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day. 

 

Of course, this does NOT mean that french fries are okay to eat!  Those will only make you fat, and the trans fat will lead to an early death.  Seriously... fries are one of the most deadly foods in our food supply.  Plus, deep fried potatoes build up dangerous acrylamides from the frying oil reacting with the starch, and these compounds are carcinogenic. 

 

Anyway, back to the 7-9 whole potatoes per day... Now I would never recommend going to those extremes, but my point is that an occasional potato a couple times a week is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.

 

Geary's Lean-Body Potato Side Dish

• Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
• 1 red pepper
• 1 green pepper
• 1 yellow pepper
• 1 or 2 onions
• a couple cloves of garlic, finely chopped (or mashed garlic from a jar, organic preferably)
• 1 or 2 Tbsp extra virgin olive oil, grass-fed butter, and/or virgin coconut oil (sometimes I mix a bit of all 3)
• a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil and/or butter and/or coconut oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.

 

I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer healthy potato recipe idea!

 

If you enjoyed this article today, feel free to share this page with your potato-loving friends, colleagues and family.

 

Source: Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

The 3 Best Abdominal Exercises That Are NOT Your "Normal" Ab Exercises

A unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises instead of 2).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 

Renegade Rows shown above

 

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!  Any time I do front squats after not having done them for a while, I get a really deep soreness in my abs the next day.

 

Front squats shown above

 

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

Mountain Climbers shown above

 

After finishing each exercise, try to move to the next exercise with very minimal rest (no more than 15-20 seconds).  Rest about 1-2 minutes after completing each "tri-set" before repeating the sequence.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!  This can be used as a stand-alone workout (as it can be very intense if you use challenging weights), or you can incorporate it as a portion of your full body workout.

 

Source: Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

Never Grill Meat, Unless You Do This First...

The problem with grilled meats and HCA formation - how to counteract carcinogens and make meat healthier.

 

Most people aren't aware that when you cook meat (whether it's grilled, broiled, or seared) there are carcinogenic compounds that can form called HCA's (heterocyclic amines).  Now don't panic...you ingest various carcinogens all the time, even with some vegetables. You can always protect yourself with more antioxidants.

Please Note:  When you cook meat in a water base as opposed to grilling, broiling, or searing, you eliminate the HCAs. So for example, meats cooked in a soup, or meats cooked in a crock pot will not have the problem of the carcinogenic HCAs and is a healthier way to cook meat.

But let's face it... grilled meat tastes awesome and there's no way I'm giving up my grass-fed steak from the grill, or my grass-fed burgers!

That's why it's important to know that there's a way you can use spices to both counteract, and also drastically reduce the carcinogens formed when you grill meat...

If you're going to grill meats, marinating meats for hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's (heterocyclic amines), which are carcinogenic compounds that can form when meats are grilled.  So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat. 

The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at being powerful inhibitors of HCA formation when grilling meats.  But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway!

One more important point about grilling meat:

Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or medium are healthier choices than well-done.  I've never understood why anybody would want to ruin a good steak by burning it to oblivion anyway.  But hey, if you're one of those folks that likes your steaks well-done, just remember that you're eating a lot more carcinogens than a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas, berries, etc) to help combat those extra carcinogens.  

Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat. 

By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don't think that the negative effect of charring only applies to meats.

Hey, we all love a great barbeque, so no need to give that up just because of HCAs or acrylamides, but at least now you know how to counteract the effects of these in your body to protect yourself, and also how to use spices to drastically reduce the formation of HCAs on grilled meat!

Lastly, remember that you can use superfoods such as spices, herbs, fruits, veggies, and even some animal-based superfoods to fight against cancer development, reduce high blood pressure, prevent diabetes, prevent heart disease, and even BOOST your metabolism for a flatter stomach.

 

Source: Mike Geary - Certified Nutrition Specialist

31 Healthy & Portable High-Protein Snacks

Whether it’s fuelling up before hitting the gym or taking a midday snack break to avoid the 2 p.m. lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. Here are 31 of our favorite protein-packed snacks!

1. Cottage-Style Fruit
Top 1/2 cup cottage cheese with 1/2 cup of your favorite fruit. Not sure what fruit to pick? Try some superfoods! Bananas, mixed berries, and melon are a few favorites.

2. Beef or Turkey Jerky
Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein! This chewy snack is also super portable and keeps fresh for months when packed properly. 

3. Mixed Nuts or Trail Mix
Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and pistachios. They're higher in protein than their nutty peers.

4. Pumpkin Seeds
Those orange gourds aren’t just for Halloween. Pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted. Just 1/2 cup of pumpkin seeds has about 14 grams of protein, making it the perfect pre-workout snack!

5. Hard-Boiled Eggs
Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)
 

6. Nut Butter Boat
Any vehicle for nut butter is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut) topped with a few whole almonds or raisins. If you’re not a fan of celery, try scooping out the middle of an apple and filling it with your nut butter of choice.

7. Deli Rollup
Top 2 slices of deli meat (turkey, chicken, or roast beef work great) with 1 slice of cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

8. Mini Bean-and-Cheese Quesadilla
It might take an extra minute to prep, but combining these two high-protein treats is totally worth it. Fold 1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small flour tortilla. Cook in a dry nonstick pan until the cheese is melted and tortilla is lightly browned. Then wrap it in foil and stick in a plastic baggie for easy transport.

9. Shake It Up
When it comes to protein shakes, the combinations are endless, and one scoop can go a long way! Our favorites? The "Protein Creamsicle:" 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended until smooth. (Thanks @JCDFitness!). And also the "Star-buffs Shake:" 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended.

10. KIND Bar
We're not huge supporters of prepackaged bars, but we make an exception for KIND bars. Their classic varieties are a great source of protein thanks to their all-nut base (with around 5 grams per bar), but for an even higher dose of the good stuff, try KIND Plus varieties.
 

11. Chunky Monkey Shake
It’s time to get funky, monkey! Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of chocolate milk with 1 cup of ice for a protein-packed pick-me-up.

12. Easy Oatmeal Raisin Cookies
Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

13. Tofu Sticks
This soybean-based protein bomb isn’t just for stir-fry. When sliced into sticks and baked, firm (and smoked) tofu can make a great snack food—especially if it’s served with a side of homemade tomato or teriyaki dipping sauce.

14. Edamame Poppers
The only thing more fun than how much protein you can get from a serving of edamame (one cup offers about 17 grams of protein!) is getting to eat these little beans out of their bright green pods. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.

15. Hummus Dippers
How’s this for an unconventional use of a travel coffee mug? Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

16. Soy Milk Smoothie
Time to take a break from the moo-juice. While cow’s milk does have it’s nutritional benefits (calcium and vitamin A, to name a few), soy milk wins in other categories (vitamin D and iron), and they’re nearly comparable in terms of protein. Try blending 1 cup of your favorite flavor of soy milk with 1 cup of frozen blueberries or raspberries (for added fiber and antioxidants).

17. Portable Cheese Platter
Who doesn't love a classy cheese plate? Make yourself a mini plate with a cheese stick (or 2 slices of cheese), 2 whole-grain crackers, and a few roasted almonds.

18. Banana Nutter
Few pairings are more comforting than a classic peanut butter with banana. Simply top a rice cake (brown rice for extra fiber points!) or whole-grain toast with 2 tablespoons of your favorite nut butter and half a sliced banana. Sprinkle with cinnamon for some extra healthy benefits!

19. Silver Dollar Protein Pancakes
Mix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low-fat cottage cheese, 1/8 teaspoon baking powder, and 1/2 teaspoon pure vanilla extract. Cook on a preheated griddle (medium-low heat) until the mixture bubbles, flip, and cook for another 60 seconds. Top with fresh berries or sliced banana.

20. Chocolate Milk
No, we're not going back to preschool. But chocolate milk is actually a great source of high-quality protein (especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!

21. “Get Greek” Berry Parfait
Imagine sitting on a Greek isle with this snack in hand. Top 1/2 cup plain Greek yogurt with 1/2 cup fresh berries and 1 tablespoon sliced roasted almonds. Now soak in that (imaginary) view and enjoy.

22. Almond Butter Toast Sticks
Here’s another one to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or another nut butter) in the bottom of a container with a top, stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!

23. A Little Lentil
We know what you’re thinking: “Lentils? As a snack?!” Yes! Don’t worry, we’re not talking about a bowl of the bland ol’ things. Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this lentil tabbouleh or this simple veggie and lentil mix.

24. Grape-and-Cheese Sticks
Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).

25. Perfect Little Parfait
Top 1/2 cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!

26. Mini Black-Bean Mash Taco
When it’s time to get spicy, try this easy snack fix. Heat 1/2 cup of black beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) flour tortilla. Store in a small Tupperware container for easy transport.

27. Gobble, Gobble
Re-visit Thanksgiving with this festive favorite. Slice one piece of whole-grain bread in half, lengthwise, and top with 2 slices of roasted turkey, 1 slice of Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of dried cranberries. This comforting combination is protein-packed!

28. Protein Bar
This one might sound obvious, but hear us out: It’s all about finding the right bar. That means one that isn't weighed down with not-so-good extras like sugar and unpronounceable ingredients (some options can even be as bad as candy bars!). Do some research to figure which type is right for you: There are high-protein and low-carb bars; meal replacement and energy bars; etc.

29. Overnight Choco-Oats
This is the ultimate pre-packaged snack. In a container with a secure lid, mix 1/2 cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add 1/2 a banana, mashed!

30. Recovery Rice Crispies
News Flash: Protein powder ain’t just for shakes! Try these super-sweet protein-packed treats—Recovery Rice Crispies—from trainer Rog Law.

31. Blueberry Flax Microwave Muffins
Making muffins from scratch each morning is easier than you might think. Mix 1/4 cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.

Sources: Kate Morin; www.greatist.com