7 Healthy Snacks for Road Trips

Trying to stay healthy while traveling on the road can be a difficult chore! My husband and I make a 10 hour trip to his hometown of Knoxville, Tennessee several times a year. I will admit, along the way, I tend to cave and give in to those awful convenience stores.  The sugary energy drinks, packaged chips, muffins, and candy bars seem to know just where to hit me in my weak spots. I used to fall into this same pitiful trap time and time again-until I decided to wise up and pre-pack and make my own snacks for the road! Nowadays, trips are a breeze and  I do not have to jeopardize my diet while on the road! Goodbye, temptation!

Here are 5 of my favorite go-to snacks to pack before a long road trip:

Nuts. My favorite nuts to pack are almonds and cashews. Nuts are a staple for road trips because these protein packed powerhouses will keep you satisfied and content in between meals. The healthy fats may even give you the energy that you need to stay awake during the drive. You can incorporate nuts and make your own trail mix by adding a few more ingredients!

Fresh Fruit. The best fruits to pack on a long drive are grapes, bananas, and apple slices. These fruits are not as messy as others, and can be eaten easily. Dried fruits are also a great option, but be careful choosing these as some contain high sugar contents. Always read the nutritional labels.

Water. Water is a no-brainer, though it is technically not a snack! Throughout every road trip you make, it is important to stay hydrated so that you are feeling well during the drive. The better you are feeling, the less stops you will make! Also, water can help keep you feeling full if you feel yourself getting hungry without any stops nearby.

Veggies. Packing a zip lock bag with baby carrots or celery sticks is always a great idea for healthy on the road snacking. If you don’t like eating your veggies plain, you may pack a snack sized hummus cup to go along with it!

Nutrition Bars. Nutrition bars such as the Luna, Larabar, or Cliff bars are great for the road and easy to tear open and to eat. These bars are also packed with protein, fiber, vitamins, and minerals which will help keep you feeling your best on your trip. These bars are also designed to keep you satiated in between meals. There are even some recipes out there that can help you to make your own nutrition bars.

String Cheese. String cheese is a great option when you are on the go! You can grab a stick and throw it in your purse without thinking. This type of cheese also tends to not be messy as you peel to eat it. Each stick of cheese contains less than 100 calories and helps you achieve your Calcium goals for the day. This is a great option for kids as well. Aim for organic though!

Popcorn. Another great alternative to the classic potato chip, popping your own popcorn and packing it in a zip lock bag is a much healthier choice! A single cup of air popped popcorn contains around 31 calories on average. Although popcorn is packed with whole grains and fiber, beware of prepackaged options. Instead, opt for the container with the kernels alone and pop them yourself at home.  Lightly mist with olive oil or sprinkle with chili powder for a zesty flavor!

What are some of your favorite travel snacks?

5 Total Body Toning Kettlebell Moves

CrossFit is an amazing fitness regimine. 

It combines both cardio and strength training to burn fat while putting on lean muscle. Another perk? Most of the moves work more than one muscle group, giving you a total body workout in a short amount of time. Most CrossFit style workouts are ones that can be done at home, without exercise, but using your body as your weight. However, the most popular exercises include a kettlebell weight. The kettlebell is my favorite piece of equipment that I own for my home workouts! It is similar to a dumbbell, but you have a better grip on the weight by using the handle. Everyone should own at least one of these!

Here are 5 amazing kettlebell moves to get your body in shape for summer:

1. Two Handed Kettlebell Swing

• Straddle kettlebell with feet slightly wider apart than shoulder width.
• Squat down with arms extended downward between legs and grasp kettlebell handle with both hands with overhand grip.
• Position shoulder over kettlebell with taut low back and trunk close to vertical.
• Pull kettlebell up and foward off of floor by standing up.
• Immediately squat down slightly and swing kettlebell back under hips.
• Quickly swing kettlebell up by raising upper body upright and extending legs.
• Continue to swing kettlebell back down between legs and up higher on each swing until height just above head can be maintained.
• Swing kettlebell back down between legs.
• Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing).
• Slow kettlebell's swing and place on floor between feet in original deadlift posture.

Frontal View

Side View

2. Kettlebell Clean and Jerk

• Straddle kettlebell with feet slightly wider apart than shoulder width.
• Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip.
• Position shoulder over kettlebell with taut low back and trunk close to vertical.
• Now for the clean. Pull kettlebell up off floor by extending hips and knees.
• Once kettlebell is off of ground vigorously raise shoulder above kettlebell while keeping it close to body.
• Jump upward extending body.
• Raise shoulder and pull kettlebell upward with arm allowing elbow to bend out to side, keeping kettlebell close to body.
• Drop under kettlebell, rotating arm under kettlebell.
• Catch kettlebell on outside of arm with wrist straight while moving into partial squat position.
• And for the jerk-Explosively drive upward with legs, driving Kettlebell up off arm.
• Drop body downward and by bending knees as fast as possible while vigorously extending arm upward with wrist straight.
• Extend both legs.
• Lower kettlebell to front side of body catching it on side of arm with wrist straight while initiating squat position.
• Decelerate decent of squat to absorb weight of fallen kettlebell then immediately straighten legs.
• Drop kettlebell by pulling elbow back. Continuing to hold on to kettlebell handle as it falls.
• When arm straightens decelerate decent of kettlebell, lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical.

3. Kettlebell Deadlift

• Stand between two kettlebells. (You may also use just one kettlebell if that is all that you have on hand.)
• Squat down with feet flat and grasp handles to sides. (If using one kettlebell, grab both sides of the handle with both hands)
• Position shoulders over kettlebells with taut low back.
• Pull kettlebells up off floor by extending hips and knees.
• Stand upright with chest high.
• Lower kettlebells to original position while squatting down with taut lower back.

4. Kettlebell Overhead Split Squat

•  Clean & Jerk the kettlebell over head.
• Stand with feet far apart; leg on side of kettlebell should be place behind and opposite foot should be positioned forward.
• Arm should be fully extended upward supporting kettlebell.
• Squat down by flexing knee and hip of front leg.
• Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor.
• Return to original standing position by extending hip and knee of forward leg. Repeat.
• Clean and Jerk weight with opposite arm and squat with other leg forward.

5. Kettlebell Windmill

• Raise kettlebell over head.
• Stand with left arm fully extended upward supporting kettlebell and right arm out extended out to side.
• Stand with legs far apart with feet angled slightly out to the sides.
• Bend over to right side with knees straight.
• Reach toward toes of left foot with right hand.
• Keep knees straight and kettlebell balanced over left shoulder with both arms extended.
• Touch left foot.
• Raise back up to original position maintaining balance of kettlebell over head above left shoulder. Repeat.
• Continue movement on opposite side.

Kettlebells are courtesy of DemonBells & Art of Strength.

Guess Who's 2 Months Old?

Peanut Butter Protein Cookies

Cookies are my weakness. They come in all different flavors, textures, and tastes-what's there not to love? The excess sugar and useless calories! 

Instead, here is a figure friendlier cookie that you might want to stick your teeth into!

Ingredients

• 2 cups natural peanut butter (you may even use almond butter for almond butter cookies)
• 2 scoops vanilla protein powder
• 1/2 cup raw honey
• 1 tsp vanilla extract
• 1 egg

Directions

1. Preheat oven to 350 degrees.
2. Whisk peanut butter, extract, and egg together in a bowl until smooth.
3. Add in vanilla protein powder & honey, continuously stirring.
4. Bake for 15 minutes or until golden brown.

5 Best Running Shoes for Your Daily Run

Whether you are training for a marathon or simply jogging down your neighborhood, it is always important to have the best running shoes available; especially to prevent any injury

Each year, as many more options become available, it gets harder and harder to find the perfect shoe. Unfortunately, not every shoe is made the exact same and that does not make things any easier! It is a great thing that we have experts to put them to the test for us! However, the perfect shoe for you individually depends on the physical structure of your feet, your gait, and how your arch lies.

According to Runner's World, here are 5 of the best rated running shoes available on the market:

Asics Gel Kayano 20 {$160}: Asics has been known to produce prime running shoes for as long as I can remember. Back in high school, my track shoes were actually made by Asics-then I discovered the actual shoe line itself. Ahh, glorious! The Kayano features Fluidfit upper technology which combines multi-directional stretch mesh with stretch reinforcements that adapt to the athlete's foot, fitting like a customized glove. It is also gender specific-women's models feature a lower-density top layer in the midsole, allowing female athletes to better enjoy the benefits of midsole compression. The Kayano also features FluidRide, which provides the ultimate combination of bounce back and cushioning properties with reduced weight and exceptional durability.

Saucony Kinvara 4 {$100}: Saucony, from what I have heard all of my life, has been dubbed the "best running shoe ever made." The company has been producing running shoes for a while now-since 1898, to be exact. The Kinvara, voted Best Update by Runner's World, features FlexFlim for a lightweight, seamless feel. The shoe also features memory foam for a nice, cushioned feel. The shoe's heel was also updated in the landing zone for smoother transitions and improved overall ride.

Mizuno Wave Prophecy 3 {209.99}: Mizuno is another brand that is frequently associated with the likes of Asics & Brooks since it is primarily known as a "running brand," though they do make shoes for other activities such as golf, baseball, and soccer. However, most people tend to shy away from Mizuno due to the outrageous prices. This shoe is said to deliver a one of a kind experience by offering a smooth, dynamic, and propulsive fit. The Wave Prophecy features Dynamotion Fit Anatomical Lacing System, which follows the natural form of your foot to create harmony with every step. It also features the INFINITY WAVE to provide  heel-to-toe cushion and drive.

Brooks Addiction 11 {$120.00}: Brooks is yet another great running shoe and one I have personally worn during a race. The comfort, in my opinion, was impeccable!  The Brooks Addiction features Brooks DNA, which adds cushioning for a secure & generous fit while controlling motion. The midsole of this shoe is also made of biodegradable materials which is very interesting! This shoe is said to be best for flat footed runners

 Nike Free Flyknit {$160}: Everyone knows Nike. They produce shoes from running to basketball to golf to-whatever you can do in a shoe! But, holy styles! There are tons and tons of them for each occasion, so things can get confusing. The Flyknit collection allows runners to choose the desired level of flexibility and close-to-the-ground ride. The shoe features hexagonal flex grooves on the bottoms and the design of the shoe itself mimics your actual feet, aiming to allow the foot to move more naturally.

What is your favorite tried and true running shoe?