Healthy Snacks Under 200 Calories

4 oz plain non fat Greek yogurt with 1/2 cup berries sprinkled with 1 teaspoon walnuts or almonds
Raw veggies with hummus or small handful of nuts

4 oz plain non fat Greek yogurt with 1 tablespoon of all natural peanut butter and apple or celery slices

Apple slices and celery sticks with 1 tablespoon natural peanut butter or almonds

1 oz unprocessed cheese and small piece of fruit

Baked apple slices with cinnamon sprinkled on top  (lightly drizzle with olive oil or spray olive oil on top before cinnamon)

1/2 cup pineapple chopped or 1/2 cup of blueberries with non fat cottage cheese

1/2 cup non fat cottage cheese with tomato slices and 1 teaspoon of sunflower seeds

Zucchini and cucumber slices with 1 oz of low fat ranch dressing

1 medium sweet potato baked with cinnamon and 1/2 teaspoon olive oil

2% String cheese and small apple or sliced cucumber/zucchini

1 tablespoon of peanut butter and 1/2 slice of pear

1/4 avocado with non fat cottage cheese

1/2 cup edamame with 6 almonds

1/2 cup slow cooked oatmeal with 1 teaspoon of all natural peanut butter or cinnamon and 1 tablespoon pecans 

1 medium banana mashed with 1 teaspoon walnuts and 1 teaspoon peanut butter

8 oz skim milk with 1/2 oz dark chocolate

6 fresh apricots or 28 grapes with 1/2 oz low fat cheese

Turkey roll ups:  2 slices white meat turkey rolled in 2 lettuce leaves

2 hard cooked egg whites with cup of sliced cucumber

2 slices Wasa Fibre Crisp bread with 4 teaspoons hummus

1 cup carrots with 2 tablespoons of light ranch dressing

2 Laughing Cow Light Garlic and Herb Wedge Spread on cucumber slices

2 oz fat free mozzarella dipped in 2 tablespoons of marinara sauce

2 cups fresh strawberries or raspberries and 2 tablespoons of crushed nuts

1 8oz can reduced sodium V8 juice and 1 small handful nuts

1 cup plain non fat Greek Yogurt sprinkled with cinnamon and 1 teaspoon crushed pecans

Fruit Dessert: (mix together)  1 cup of sliced strawberries with 1 tablespoon low fat cool whip mixed with 1/4 cup plain Greek yogurt sprinkled with 1 teaspoon of crushed walnuts

Fruit Dip:  (mix together)  1/2 cup Greek yogurt, 1/4 scoop of chocolate whey protein powder with 1 teaspoon peanut butter.  Serve with sliced apples or pears of 1/2 banana

Fruit Salad:  1 medium sliced apple, 1 medium orange peeled and sliced and 2 kiwis peeled and sliced

Yogurt Smoothie:  (mix in blender)  1 cup frozen peaches, strawberries or raspberries with 1/2 cup non fat cottage cheese and 1/2 cup non fat yogurt


Joan O'Keefe's Protein Pancakes:  (mix in blender and cook)   1/4 cup non fat cottage cheese, 1/4 cup egg beaters, 1/2 cup slow cooked oats, 1/3 mashed banana, sprinkle with cinnamon and top with 1 teaspoon peanut butter

3 Week Health Challenge

*For those of you in our Weight Loss Competition (WLC) you'll want to participate after you hear the prize money you can win just for being healthy and losing your weight. We'll announce prize monies on Monday, March 7th, 2011.

Rules of the 3 Week Challenge

Eating Habits

1. No simple carbs or sugars for 3 weeks

2. Each meal will have a lean protein and 2 colors (fruits and/or vegetables)

3. One day per week you can have a higher calorie meal (if you want to)

Exercise Routine

1. Complete 30 min of aerobic (cardio) exercise (or what you can work up to) 4 days per week *Even if you start at 2 minutes twice per day it's better than nothing! Increase each week by 2 minutes. So on week 2 you are completing 4 minutes of cardio twice daily.

2. Complete light weight lifting or toning of the arms 2 days per week

3. Complete 2-3 different abdominal exercises 2 days per week

*Encourage each other by posting progress and stumbling blocks on Fridays!