Posts Tagged fruits and vegetables

Beat the Holiday Sugar Rush!

Like most people during the holiday season, I often find myself saying that I’m “too busy to exercise” or that I’m “too tired to cook” during the holiday season. With all of the holiday baking, present wrapping, and tree decorating that occurs during December, it is definitely difficult to stick to your normal diet and exercise routine. The holidays are also well-known for calorie-dense, sugar-laden treats…and don’t get me wrong, I love them as much as you do! However, I have two recipes here that are simple, easy, tasty, and require minimal ingredients. Many of the ingredients are fresh and include a serving of fruits and vegetables and have minimal added sugars. So beat the sugar rush this season and try these two recipes for great on-the-go yet sustainable nutrition! You can have these for a quick breakfast, a post-workout snack, an on-the-go meal while traveling, or a unique holiday treat! After all, the spinach and the red peppers make for some festive dishes!

Spinach Shake

This recipe includes all of the food groups…protein, dairy, fruit, vegetable, and healthy fat. How convenient! I just tried out this recipe today as a post-workout snack and it was delicious! And, it takes less than 2 minutes to prepare.


1 scoop vanilla protein powder

½ banana

¾ cup almond milk

1 tsp. peanut butter

1 cup spinach



Combine ingredients in a blender until smooth.

Easy Egg Muffins

Here is a perfect snack to enjoy guilt-free! Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks on-the-go, or make them for a quick Christmas Day breakfast! You can conveniently find all of these ingredients at your local farmer’s market.

Servings: 6


6 free range, organic, omega-3 eggs

½ red bell pepper, finely chopped

1/8 cup organic, low fat shredded cheese

Pinch of salt and pepper


  1. Preheat oven to 350 degrees F.
  2. Line muffin tins with paper liners or grease lightly
  3. Mix up the eggs, add bell pepper, cheese, salt and pepper.
  4. Fill 6 muffin tins
  5. Bake for 20-22 minutes, or until eggs are fully set.

Nutritional Analysis:

1 muffin: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, 7.5g protein


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