Healthy Frozen Treats with WSPA

Every year the last few weeks of summer always feel like the hottest. Stay cool and hydrated with these homemade popsicles! They are easy to make, have less than 5 ingredients each and are a cool snack after a long hot day.

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Raspberry Lime Popsicles

Serves: 6 popsicles

Ingredients:

  • 1.5 cups raspberries
  • 3 limes, juiced
  • 6oz water
  • 1 Tablespoon agave

Directions:

  1. Place the rapsberries, lime juice, water and agave in a blender or food processor and blend until smooth.
  2. Fill each popsicle mold to the fill line with the mixture,  insert popsicle stick and freeze for at least 6 hours
  3. To unmold your pops, run the forms under warm water for 10-20 seconds before eating!

Check out these great Zoku Classic Pop Molds, 6 Easy-release Popsicle Molds With Sticks and Drip-guards, BPA-free

Have nutrition questions or want to know more about becoming a Brittany Jones Nutrition Group client? Contact us here!

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Comparison is the killer of all joy.

Comparison is something that comes up in our client sessions often, and today we wanted to take a minute to talk about comparing ourselves to others in our community –  how it can negatively impact our goals.

Your community is not just about the people you physically choose to surround yourself with anymore – it’s also about the community that you create for yourself on social media. This includes brands/businesses, gyms, influencers/bloggers, friends, and family.

If a photo you saw social media is creating negative self talk – unfollow that account now. You don’t have time for that!

Practice avoiding the comparison of current self to your old-self, your friends, family, strangers, coworkers, neighbors and ESPECIALLY photoshopped media and social media images. Social media is a place to selectively connect with others and build your community – make sure yours is a positive one!

Here are some of our favorite Instagram accounts to follow:

  1. @victoriamyers_ : Victoria is a body positive Registered Dietitian in Florida. She is the owner of her own private practice, Nourishing Minds Nutrition and the host of the Nourishing Women Podcast. She is a new mom and in her practice, she places an emphasis on women’s nutrition and wellness without fad diets.
  2. @dietitianspalmvalley: This is one of our favorite accounts to follow, because they are so REAL. Sammy, Mindy and Aimee take a no BS approach to nutrition and call out all things diet culture. Our favorite is their f*** diet Friday series. Check it out – you won’t be able to stop laughing!
  3. @stephaniechinart : Stephanie is an illustrator from Toronto, Ontario. She shares her body positive and women’s empowerment designs over on her Instagram account. Stephanie utilizes her talents to tell women that they are more valuable than how society defines women.
  4. @Kait.hurley : Kait is the founder of the KAIT app. In her app she creates mindful movement by implementing a meditation session in each workout. Her goal is to use exercise to help individuals get stronger both physically and mentally – something we can get behind.
  5. @jaclynlondonrd: Jackie is the nutrition director of Good Housekeeping magazine, a Registered Dietitian and author of Dressing on Side: and other diet myths debunked. She is all about debunking diet myths and sharing healthy recipes – all with a side of reality and humor.
  6. @thebodypositive : The Body Positive is a non-profit from California that helps people overcome conflicts with their bodies to lead happier, more productive lives. Over on their Instagram, they use real women’s quotes, experiences, and artwork to express real body positivity.
  7. @aerie is a female underwear and swimwear brand owned by American Eagle. Aerie was one of the first clothing lines to leave their photos untouched. They use the hashtag #aeriereal to give women the power to share images of their real untouched bodies.
  8. @thirdlove Third Love is a bra and underwear company for women that carries 78 different sizes. Their mission is to supply bra sizes to accommodate women of all sizes and shapes and they promote this on their social media. (Also now is the time to unfollow Victoria’s Secret and all of their models that make you feel inadequate.)
  9. @girlfriend Girlfriend Collective is an active wear line based in Seattle Washington. Their pieces are ethically manufactured, made of sustainable materials, and they carry sizes from XXS to 6XL.

What are your favorite accounts to follow? Let us know in the comments below!

Meet Our NEW Registered Dietitian: Christie Griffin, RD, LD, CDE, CSOWM

I am very excited to announce Christie Griffin, RD, LD, CDE, CSOWM as the newest member of the Brittany Jones Nutrition Group team! Christie offers nutrition counseling in packages of three or six sessions in our Medical Nutrition Therapy program. Keep reading to learn more about her background, her favorite food, and the #1 that she wants her new clients to know.

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Q&A with Christie Griffin, RD, LD, CDE, CSOWM

Q: Where are you from originally?

A: I am originally from Atlanta, GA. I grew up in a family with 2 younger sisters and parents who loved all things sports. I played Varsity Tennis all through out high school. When I graduated high school it was off to Clemson University to study Nutrition!

Q: Why is being a Registered Dietitian your dream job?

A: I struggled with being overweight and my relationship with food when I was younger. I went to Clemson University to study nutrition to learn more for my own benefit and to help others. Years later, I love helping others learn to love food, and how it can help them (and not hurt).

Q: You also are a Certified Diabetes Educator (CDE), what made you want to specialize in diabetes?

A: I first started practicing as a dietitian in the Pee Dee Region of South Carolina, which has one of the highest rates of Type II Diabetes in the country. I worked with a Registered Nurse who was also a CDE to create and implement a Diabetes Self Management Program to help better meet the needs of the patients in that community. The more people I saw with diabetes, the more I wanted to learn about this disease. I then began to pursue getting certified as a Diabetes Educator myself!

Q: What is your favorite food?

A: Veggie pizza or roasted potatoes…oh and PICKLES!

Q: Take us through your typical day.

A: One of the things I love most about being a dietitian is every single day is different. Most days of the week I wake up and go to Orangetheory Fitness Greenville for my favorite HIIT workout. I started 6 months ago and I have loved seeing the progression in my endurance and strength! Other mornings I might walk my golden retriever Barkley around the neighborhood. For breakfast, I almost always have a Berry Protein Smoothie and some hot tea. I also work for the Business Health Department for Prisma Health where I get to meet with employees of the hospital as well as other companies in the area. My days are mostly filled with one on one appointments with clients for Prisma Health and/or the Brittany Jones Nutrition Group discussing weight loss and chronic disease management, or teaching group classes on various health topics. It is such an honor to work with people who are making a conscious decision to put their health first!

Q: What is your favorite thing to do in Greenville, SC?

A: My husband, Michael, and I absolutely love to try out new restaurants in the area. There are so many! We also really enjoy biking or walking the Swamp Rabbit Trail as well.

Q: What would you like your future clients to know about working with you?

A: I am all about Progress NOT Perfection! When you come and meet with me please don’t feel like you have to change everything in your life overnight. I love to help people make small, sustainable changes until they are confidently doing them regularly. Having a healthy and balanced eating pattern is a continuum, and I am going to meet you exactly where you’re at, with absolutely no judgement at all!

Click here to set up your FREE 15 minute discovery call to discuss your goals and book an appointment with Christie today!

What kind of stress are you experiencing? April is National Stress Awareness Month

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Stress. This word can evoke a variety of emotions within us and means different things to different people. We have an entire month (the month of April), dedicated to thinking about stress.

My name is Jessica Sharp and I am a brain expert and the Founder of Sharp Brain Consulting. I was a client of Blush Nutrition and loved my experience with Brittany for lots of reasons, but partly because of her holistic approach to health and nutrition. She and I both know that stress impacts weight and health and we both think it is important to talk more in-depth about stress and how it impacts our life.

There are two types of stress: acute and chronic. Acute stress is actually good for our brains and is short and does not have lasting effects on us. When you almost hit someone in your car and have to stop and get anxious about that. That is acute stress. When you are in an unhealthy relationship that consistently makes you feel stressed and anxious, this is chronic stress. Chronic stress, which is also known as toxic stress is what happens when stress becomes constant and consistent. There are a variety of things that can cause chronic stress, but some examples are a dysfunctional family, major work issues, abusive or unhealthy relationships.

I would encourage you to pause here and think about your stress. What is stressing you out? Do you think it is acute or chronic? Having an understanding of the type of stress you are dealing with will help you to manage the symptoms.

Okay, back to the blog. I won’t get too scientific on you, but stress sets off a process in the brain that can have long-term effects on our body. The amygdala is in the back of our brain and is shaped like an almond. Among other things, it activates our ‘fight, flight or freeze’ response that many people have heard it. It also controls our impulses and attaches emotions to memories. When we are experiencing stress, the amygdala sets off a process that increases adrenaline and cortisol and increases our heart rate. When we are experiencing acute, short-term stress, our heart rate goes down and our adrenaline and cortisol levels will decrease after a relatively short amount of time. When our stress is consistent and does not go away quickly, the levels of cortisol and adrenaline don’t decrease. That means are heart rate does not go down to a normal level. Additionally, because cortisol is involved in so many things in our bodies, it decreases our ability to fight infections, can make us gain weight, is linked to diabetes, cardiovascular disease, and early death. Early death. Death can literally kill us.

In one of my previous jobs, I was definitely dealing with chronic stress. I loved my job but always felt like I had so much going on and never could find the bottom of my to-do list. The increased levels of cortisol definitely caused weight gain (particularly in my belly- yikes).

In addition to the list above, chronic stress can cause us to experience memory loss and decreased levels of serotonin and dopamine. Those two chemicals are linked to happiness, and when too low can lead to anxiety and depression. Finally, chronic stress can increase the size of our amygdala and decrease the size of our prefrontal cortex. Those are all science-y words to say that we become more impulsive and have a harder time with decision making, long term planning, focusing and organizing.

Later this month, we will talk about how to manage stress to help decrease the likelihood of experiencing these negative outcomes. For now, though, I want you to take some time to think about stress. 

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Write down the things in your life that cause you stress. Are you experiencing more acute or chronic stress? Thinking about your stressors will not only make you more self-aware but will also help to decrease your stress level.

I will be sharing more de-stressing tips with you later on this month – but bor now, though, feel free to engage with me on social media! Follow me on Instagram at @sharpbrainconsulting

-Written by Jessica Sharp, MPA

 

Spring Clean Your Diet with WSPA

Spring is finally here and I recently shared my tips to spring clean your diet with WSPA Channel 7 News. Warmer weather means that there is lots of produce is in season – and fruits and vegetables are loaded with vitamins, antioxidants, fiber, and water! Click here to get the Grape, Walnut, and Goat Cheese Chicken Salad recipe that I demonstrated on the segment.

Spring clean your diet by making at least one snack per day consist of produce + protein

Examples below:

  • 1 Cup cucumber slices + 2 Tablespoons hummus
  • 1 Small apple + 1 cheese stick
  • 1/2 Cup blueberries + 1/4 Cup walnuts
  • 17 Grapes + 25 almonds
  • 5 stalks celery + 2 Tablespoons natural nut or seed butter
  • 1 Peach (sliced) + 1 Cup cottage cheese
  • 1 Pear + 1/4 Cup pecans
  • 1/2 bell pepper (sliced) + 2 Tablespoons hummus
  • 1 Cutie + 1/2 Cup pistachios in shell
  • 1/2 Banana + 2 Tablespoons natural nut or seed butter
  • 1/2 Cup raspberries + 1/2 Cup Greek yogurt
  • 1 Orange + 1 hard boiled egg

Want to know more about meal planning and nutrition tips for spring? Contact me today to set up your FREE 15 minute discovery call.

How to Host a Chill and Healthy Dinner Party

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As we head into the third weekend of the #COOK75 challenge, it’s a great time to talk about alternatives to dining out with friends. Why not host a dinner party instead of going out to eat?

If hearing the phrase “dinner party” stresses you out, don’t worry! I am not a super formal person myself, and a dinner party doesn’t have to big this big ordeal with invitations, and seating charts. You can simply invite friends over for dinner without having all of that stress!

I’ve broken hosting a chill and healthy dinner party down into 5 easy steps. Not only will you save money by eating/drinking at home, you will likely be eating more healthy whole foods (and less processed foods) and won’t have anyone waiting for your table. You can stay and enjoy yourselves for as long as you would like!

5 Healthy and Chill Dinner Party Tips

  1. Don’t make the invite list too big. A dinner party is more intimate than a party-party, and 2-6 guests is a good starting point. You can feasibly cook for 4-8 people in a “normal size” kitchen without having to batch cook, and also have enough plates, silverware, and glasses for everyone.
  2. Ask your guests for food allergies/preferences before choosing recipes. After you send out your invites (and yes this can totally be a text – we’re chill, remember?) the next step is to ask what kind of food they want to eat. This is the time that the guest will typically mention a food allergy or preference. You can then start looking for recipes, and if you’re not sure if it fits within their allergy/preference don’t hesitate to run it by them. You don’t want to make anyone sick, so it’s always better to check if you’re unsure! When I’m in need of some culinary inspiration, I always browse the Blush Nutrition Recipe eBooks for ideas.
  3. Opt for a one pot or sheet pan meal. Make it easy on yourself with a meal that seems fancy, but is in fact very easy to make. If you want to have separate dishes because of food allergies or preferences, try making the meat/veggies on a sheet pan, and then serving a grain on the side. An example of this would be making the Sheet Pan Chicken Parmesan with Italian Veggies from my Winter Recipe eBook and serving whole wheat pasta or cauliflower gnocci on the side. Make sure to test out the recipe first! Don’t let your party be the first time you try something – take notes on your first round to make it easier on yourself on the day of the party. If there are steps that you can prep in advance (like chopping veggies or cooking grains) you can do that a couple of days before as well.
  4. Collaborate! While some more formal blogs/books might tell you that a dinner party host/hostess must make every dish at the party, we are living in 2019, and you do you. If your guest asks if they can bring something, and you feel you could use the help, say yes! Ask them to bring an appetizer (like a cheese board with crackers and nuts) or a dessert (like berries and dark chocolate).
  5. Add fresh flowers to the table. Skip the stress of name cards and fancy place settings, and spruce up your table with some simple fresh flowers! I always have fresh flowers from my garden on our table, and I find it elevates the table while also sending a welcoming feeling.

Do you have any dinner party questions/struggles? Send me a message here!

Gluten Free Brunch Baby Shower

A couple of weeks ago I had the honor of throwing a baby shower for one of my best friends (who also happens to be a Registered Dietitian), Lynn!

There were several people on the guest list who had Celiac Disease, so (being the food safety focused person that I am) we turned it into a gluten free baby shower (no cross contamination here). It actually was not hard at all since I shop at Trader Joe’s, and the guests LOVED it!

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Lynn chose the CUTEST theme for her baby’s nursery: woodland animals! I had so much fun playing around with this theme (it also helped that much of my house was already decorated pretty rustically). From the invitations, to the decor, to the games, and of course the nut and berry trail mix favors (!!) I had so much fun planning this celebration for one of my best friends.

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What’s on the menu:

I purchased everything at Trader Joe’s because they have SO many gluten free options!

Hash Brown Egg Nests with Veggies

I used the Frozen Hash Browns from Trader Joe’s  – I put the hash browns in muffin tins first and baked them, and then I added frozen spinach, cherry tomatoes, eggs (beaten), and topped with low fat cheese before baking again.

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Gluten Free Waffle and Strawberry Skewers

For these skewers I simply toasted up a box of Gluten Free Waffles, cut them into four pieces each, and skewered them with halved strawberries. I also served organic maple syrup on the side!

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Avocado Toast on Gluten Free Bread with Everything Bagel Seasoning

Though this seems like the simplest dish of the day (and a total “what can I make that’s EASY ?!” hostess moment) this was the most popular dish of the day! I cannot tell you how amazing the Trader Joe’s Gluten Free Multi-Grain bread was. No one could believe it was gluten free. Simply toast the bread, top with avocado slices, and sprinkle with Trader Joe’s Everything Bagel Seasoning  – and you’ve got a hit!

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Maple Chicken Breakfast Sausage and Uncured Bacon

A lot of people put the bacon on the avocado toast as well! I used the Trader Joe’s Maple Chicken Breakfast Sausage and the Trader Joe’s Uncured Dry Rubbed Bacon

Yogurt Parfait Bar

An easy and fresh brunch idea! I used the Trader Joe’s Greek 0% vanilla yogurt, fresh organic blueberries and strawberries, raw almonds, and Trader Joe’s Gluten Free Pecan Praline Granola.

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Gluten Free Vanilla Cupcakes with Salted Caramel Frosting from The Chocolate Moose in Greenville SC 

Anyone who knows me, knows that I am a cook – not a baker. So I referred out to the experts on this one. These cupcakes were SO GOOD and adorable!

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Vegan Kale and Sweet Potato Hash

Recipe below!

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Vegan Kale and Sweet Potato Hash

Serves: 4-8 (4 individual servings, 8 servings for buffet)

Ingredients:

  • 1 box Trader Joe’s Hi-Protein Veggie Burgers
  • 1 Tablespoon olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced/pressed
  • 1 1/3 pound sweet potatoes, cut into 1″ squares
  • 1 (10oz) bag organic Tuscan kale
  • 1/2 Tablespoon smoked paprika
  • Black pepper, to taste

Directions:

  1. Heat the veggie burgers according to the directions on the box. Cut into 1-2″ chunks and set aside.
  2. In a cast iron skillet over medium-low heat, add the olive oil and swirl to coat.
  3. Add the onion and garlic. Saute until fragrant about 2-3 minutes.
  4. Add the sweet potatoes, and mix well with the onions and garlic. Cover and cook until the sweet potatoes are cooked through, about 10-15 minutes.
  5. Add the kale, paprika, and black pepper. Mix well, and then cover and cook for 4-5 minutes (be careful not to over cook the kale).
  6. Serve and enjoy!

Lynn is due ANY DAY now, and we are so excited to meet her new baby very soon!! Congratulations Lynn!

5 Ways to Prevent Heart Disease in Women

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Contrary to popular belief, heart disease is not a mans disease. In fact, heart disease is the #1 killer of women in the U.S. claiming the lives of every 1 in 3 women. This is more than all forms of cancer combined.

Research from the American Heart Association shows that 80% of heart attacks and strokes are PREVENTABLE with early diagnosis/treatment, a healthy diet, and exercise.

This year, I am honored to serve as one of the leaders for the American Heart Association’s Go Red for Women campaign.  As a private practice Registered Dietitian, the prevention of heart disease is one of my core values, and something I talk about with EVERY client that walks through my door.

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What is atherosclerosis and what causes it? Hardening of the arteries. Causes of plaque build up and atherosclerosis include: high blood pressure, high cholesterol, smoking. All of these damage the inside layer of the artery. ATHEROSCLEROSIS IS REVERSIBLE!

How does cholesterol build up? LDL or “bad” cholesterol crosses into the artery wall, white blood cells come in to digest the LDL and this forms plaque. A heart attack happens when that plaque is inflamed and it can rupture

#LABGOALS:

  • Decrease LDL cholesterol “lousy”
  • Increase HDL cholesterol “happy”
  • Decrease inflammation
  • Decrease blood pressure

Here are my top 5 ways that you can prevent heart disease starting NOW:

  1. Start heart disease screenings in your 20s. This should include talking with your physician about your family history, and having blood pressure/cholesterol/glucose checks. Back in the day these screenings didn’t start until our 40s, however knowing your numbers now, and establishing heart healthy habits in your 20s will help decrease the chances of any complications in the future.
  2. Focus on cardio + strength. When you think of the best exercise for your heart do you automatically think of cardio? While aerobic exercise (running/biking/swimming) is definitely important in lowering your LDL and Triglycerides (bad cholesterol levels) and elevating your HDL (good cholesterol levels) – research has shown that adding in 20 minutes of strength training to your regular routine 3-4x per week can help lower your blood pressure (and keep it there). Blood pressure is known as the silent killer, and keeping it within normal limits decreases your chances of having a heart attack.
  3. Eat red meat in moderation. Sorry paleo/keto followers – if you have high LDL and Triglyceride levels (bad cholesterol) those fad diets are NOT for you! While I do support a lifestyle where all foods can fit, it’s important to focus on lean proteins the majority of the time (80% of your intake) to improve your heart health. Research published by the American Heart Association reports that swapping red meat for nuts/fish/poultry can decrease your heart disease risk by 19-30%.
  4. Fill your plate with produce! Did you know that adding just 1 more cup of fruits or vegetables to your day could decrease your chances of cardiovascular disease by 13%? Focus on making half of your plate non-starchy vegetables at each meal, and get bonus points for choosing a fruit or starchy vegetable as your carb!
  5. Get at least 7 hours of sleep per night. While a healthy diet and exercise are very important for preventing heart disease in women, research shows that if we don’t have an adequate amount of sleep per night those benefits can be diminished. Not sure how to get to that magic 7 hours? Try setting a bed time (and using your phone’s bedtime alarm to help you remember), establishing a caffeine cut off time, and put your phone on the opposite side of the room to eliminate distractions and blue light (which can make it harder to get to sleep).

February is Heart Month, and please join me in the fight against the No. 1 killer of women by clicking here to donate to the Upstate South Carolina – American Heart Association to continue to spread the word of prevention. Together we can beat this disease!

Greenville Restaurant Week 2019 Dietitian Picks

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Photo Credit: Jianna

It’s Restaurant Week again in South Carolina! Here in the upstate there are tons of local restaurants offering special 3-4 course menus from January 10th – 20th 2019.

I love this time of year to get out of the house (because these 20 degree nights are no fun) and try something new! However it does come at an interesting time, just ten days into the New Year. If you are focused on healthy eating habits but want to support Restaurant Week, this post is for you!

I’ve taken some time to look over the menus, and below are my top 10 healthy picks for this year. I chose these options using the portion plate concept. I was searching for options prepared using a healthful cooking method, featuring lean meat or fish, lots of vegetables, and whole grains. (Note: I was not given nutrition facts for any of these dishes, and these recommendations are based on the menus descriptions from each restaurant. This blog post is not sponsored by Greenville Restaurant Week nor any specific restaurant. All opinions are my own.)

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Photo Credit: Tupelo Honey Cafe

But before we get started, I wanted to share my tips for Restaurant Week:

1. Choose if it’s an 80% or 20% meal. These are my personal healthy restaurant week menu picks, however I am totally down for some She Crab Soup and Mac and Cheese every now and again. It’s important to think about your week, and your goals, and decide if you want this particular meal to be an “80% meal” or a “20% meal.” What does that mean? I work with all of my clients to find a balance between functional and fun foods – without cutting anything compeltely out – you can read more here. So, these picks below would be considered an “80% meal” or a healthy option, but of course there is a time and place for fun foods as well!

2. Use the fullness scale to pace your eating. Three to four courses is a LOT of food! I would recommend checking in with yourself regularly, and being sure to eat until you are a 6-7 on the fullness scale (with 10 being overly stuffed and 1 being ravenous). This will make sure you are not uncomfortable when leaving the restaurant, and keep you feeling great!

3. Get a box for dessert or split it. You will see my picks below focus on the appetizers/main course, without a mention of dessert. Chances are you will fill up on the first two courses, and I would recommend splitting the dessert with a friend/family member, or bringing dessert home to eat or share later!

So without further ado….

10 Greenville Restaurant Week 2019 Dietitian Picks

  1. Basil Thai: Fresh Basil Rolls + Basil with chicken/shrimp/tofu
  2. Generations Bistro and Bar: Seared Tuna Poke + Fresh Pasta Pesto Primavera
  3. Ji-Roz: Greek Salad + Rabbit Stifado
  4. Jianna: Grilled Pear Salad + Sea Scallops with Farro, Kale, Carrot and Citrus
  5. Larkins on the River: Larkin’s House Salad + Mahi Mahi with stone-ground yellow grits, and roasted cauliflower
  6. Lazy Goat: Beet & Goat Cheese Salad + Marinated Pork Tenderloin with Polenta, and Roasted Root Vegetables
  7. Nose Dive: Tuna Poke Bibb Wraps + Cedar Grilled Salmon with Jasmine Rice, and  Braised Bok Choy
  8. Rick’s Deli & Market: Gourmet Greens + Herb Crusted Salmon with Vegetable Medley
  9. The Farehouse: Kale Salad + Trout dip with veggies + Seared scallops with pomegranate sauce over roasted root vegetables, and parsnip puree
  10. Tupelo Honey Cafe: Slow Roasted Beet Salad + Spiced Blistered Vegetables + Charred Broccoli with Kale (V)

Have questions about healthy dining out options, or want to learn more about my concierge nutrition packages? Send me a message here!

 

10 Healthy Afternoon Snack Ideas

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The 3pm hunger strike is real! t’s been a long day, you ate lunch 3-4 hours ago and it’s not time for dinner yet. Your afternoon “snack attack” can make or break the rest of your afternoon, either giving you a major sugar high and energy crash OR giving you sustainable energy through the rest of your work day!

But exactly how do you get this “sustainable snack energy?”

By combing healthy carbohydrates, protein and healthy fat.

The healthy carbs will give you the energy boost you need and the protein and healthy fat will help sustain that energy until dinner time.

10 Healthy Afternoon Snacks

  1. 1 small apple + ¼ cup unsalted nuts
  2. ½ banana + 2 Tablespoons of natural peanut butter
  3. 1 small orange + 1 string cheese stick
  4. 1 cup raw vegetables + 2 Tablespoons hummus
  5. 6oz of Greek yogurt + ½ cup fresh berries
  6. 3 cups air popped popcorn + 1oz cheese
  7. 1 hard-boiled egg + ½ medium orange
  8. 3 celery stalks + 2 Tablespoons natural peanut butter + 1 Tablespoon dried cranberries
  9. 1 cup diced watermelon + 1oz feta cheese
  10. 1 piece of Ezekiel toast + ¼ avocado

As always, be sure to plan your meals and snacks with the Blush Nutrition Meal Planner ahead of time to stay on track! Happy afternoon snacking!

(This blog was originally published by Brittany L. Chin Jones, MS, RD, LD for Pure Barre Corp LLC)