Heidi is sitting in at the editor’s desk this week.  She has some good advice on snacks.

The #1 Tip To Use When Planning Your Snacks

Hi all,

Do you struggle with figuring out what types of snacks are considered healthy?

When researching healthy snacks it can be very misleading. Try Googling “healthy snacks” and see how many pages of results show up.

It doesn’t have to be this complicated and I want to help make it simple for you with one simple tip.

TIP>>>> Plan snacks that have a balance of protein carbohydrates and fat.

Planning a snack that is heavy in carbohydrates (which is what a lot of people tend to do) doesn’t leave you feeling satisfied. Who hasn’t found themselves eating an entire bag of popcorn??

So what exactly does it mean to plan a balanced snack? You want to ensure there is one serving of each macronutrient. This looks like 7g of protein, 9g of carbohydrates, and 3g of fat.

Please keep in mind that when making changes and focusing on healthier choices it is important to think about progress NOT perfection. That means those numbers don’t have to be spot on! They are simply a baseline for guidance.

Here are two examples of a balanced snack:

#1 a hard boiled egg (protein and fat) and one cup of berries (carbohydrates)

#2 two ounces of beef jerky (protein and fat) and an apple (carbohydrates)

I love helping clients discover how simple it can be to stay focused on making healthier choices. If you know what to do, but aren’t taking action– let me help you by holding you accountable. If you get overwhelmed trying to figure out where to start or what to do– let me help you make a plan.

All you have to do is  click the link below to Book a Free Intro/Apply for Coaching today!

https://app.acuityscheduling.com/schedule.php?owner=20473152

Let’s do this,

Heidi Cox
CF-L1
Nutrition Coach
===================================================================================================
We also have another guest editor to give us the details on Saturday’s BBQ.   Here is Jenn Brewer with all the info.
===================================================================================================
Here’s a snippet for the BBQ:

CrossFit 5×5 BBQ
Saturday June 18th at 12:30pm
Jenn Brewer’s house
21376 Ferry Rd SE, Stayton (but almost in Lyons)
503-400-4020
Family and friends and potential gym members welcome!!
Jenn and fam will provide a BBQ meat dish (probably pulled pork or brisket) and can do burgers/hot dogs/ impossible burgers for any who want.
Sign up sheet is in the gym, or text Jenn with what you can bring. Dean has confirmed that we can have a “cheat day” so bring whatever you want!
We do have Santiam river access for fishing or wading, just depending on what the weather does. Water’s still pretty cold though…
Bring lawn chairs, and maybe any quick shades if you have them.
We’ll have water, sparkling water, and iced tea. Otherwise BYOB.
Looking forward to it! Don’t hesitate to call or text anytime.
Jenn

=========================================================================================================

Thanks Jenn and thank your family for letting us invade your home.  Let’s all get together for a good summer kick off this Saturday.  No Burpees allowed.
Back to our regularly scheduled show……….
Schedule This Week- Monday-Friday 5 am, 6 am, 4:30 pm, 5:30 pm.  Saturday 8 am.  BBQ 12:30 pm at the Brewer’s
WODs this week- POKER, row/ring dips, SNATCH, Snatch balance/overhead squat, Run/box jump/burpee, THRUSTERS/PULLUPS(FRAN++)
If necessary here is a paleo recipe to use for the BBQ-   just watch…we will have 3 people all bring this.

Apple Cranberry Crisp

This easy apple crisp is perfect for fall and winter, and full of nutrients and flavor. Use your favorite apple here, and skip the peeling, as that’s where the nutrients are.
Course Dessert
Cuisine Paleo
Total Time 1 hour
Calories 393 kcal

Ingredients

Filling

  • 6 apples any variety, cored and thinly sliced
  • 1/2 cup dried cranberries
  • 2 teaspoons cinnamon
  • 1/2 teaspoon cardamom
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon nutmeg
  • 1/4 teaspoon sea salt
  • 2 tablespoons maple syrup
  • Juice of 1 lemon

Topping

  • 1/2 cup almonds
  • 1/2 cup walnuts
  • 1/2 cup pecans
  • 1/2 cup unsweetened coconut flakes
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1 teaspoon vanilla extract
  • 1 tablespoon maple syrup
  • 6 tablespoons butter or coconut oil solid

Instructions

  1. Preheat oven to 375 degrees F.
  2. Combine the filling ingredients in large bowl and stir well. Let sit for a few minutes while you make the topping.
  3. To make the topping, put all of the ingredients in a food processor. Pulse until crumbly — be careful not to overdo it.
  4. Spread the apple filling in square baking dish and top with the topping.

  5. Bake for 45-55 minutes until topping is brown and apples are bubbly. Keep a close eye here – bake times will vary based on individual oven temperatures.

  6. Let cool slightly before serving.

Have a great weekend and see you Monday.

3,2,1 GO!

Dean