“Almond Butter and Apples”

Try at home ideas:

Apple and Almond butter bites

Slice the apple and add almond butter and healthy toppings like:

coconut pecans, raisins, or crasins.

Food Items Demoed in Class

Class I

“Skinny Pop Popcorn & water”

            Popcorn is a great way to get all natural fiber while snacking. The fat in Skinny Pop Popcorn (10g per serving) comes from sunflower oil, a healthy unsaturated fat containing vitamin E, and omega -3 and omega-9 fatty acids.

Try at home in Snack size portions:


Nuts are high in fat, which may seem counterproductive if you’re trying to lose it; but eating a moderate portion of monounsaturated fat, like the kind found in Blue Diamond’s 100-calorie packs of whole almonds, can ward off the munchies and keep you full.  The calorie-controlled portions/serving stops you from overindulging. A recent study found that participants who ate about 7 grams of monounsaturated fat with a meal reported a 40% decreased desire to eat for hours afterwards.


Protein requires more energy to burn than carbs or fats and so it keeps you fuller longer, and a high-protein Greek or Icelandic-style yogurt like Siggi’s is a good option. women, and found high-protein yogurt to have the greatest effect.

Information reference: Eat this Not that:  www.eatthis.com

Class II

“Almond Butter and Apples”

Try at home ideas:

Apple and Almond butter bites

Slice the apple and add almond butter and healthy toppings like:

coconut pecans, raisins, or crasins . 

Paleoleap.com * great for snack or quick breakfast

Apple Cinnamon Granola bites

paleoleap.com *great for snack or quick breakfast*


  • 1/2 cup apple, grated
  • 1/2 cup raw pecans
  • 1/2 cup raw almonds
  • 10 dates, pitted * sugar * reduce and or eliminate if watching sugar intake
  • 1/2 cup almond butter
  • 1/2 cup coconut flakes
  • 1/2 tsp. ground cinnamon
  • 1 tsp. pure vanilla extract



  1. Pulse the pecans and almonds in a food processor until grounded, then place in a large bowl.
  2. Process the dates in the food processor until the dates turn into a soft paste; you might need to add 1 or 2 tbsp. of water to help the process.
  3. Add the date paste to the nuts and combine all the remaining ingredients. Stir until well combined.
  4. Scoop the mixture into tablespoon-sized portions and squeeze together to form a ball, repeat until the remaining mixture is used.
  1. Refrigerate for an hour or two, then serve.




Class III

Bananas and Chi Seeds

Benefits of chia seeds? They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the "good" cholesterol that protects against heart attack and stroke.

Benefits of bannas? It is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy. The high content of potassium in bananas makes it a super fruit.

Something to try at home:


Peanut Butter banana Chi Toast

  Toast bread, spread ½ tablespoon peanut butter on each slice. Top with banana slices. Sprinkle chia seeds on toast and a dash of cinnamon if desired.


* quick breakfast before run or post run snack*


Class IV

Hummus raw veggies and Organic Blue corn chips (on the border)

Benefits of hummus: protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients). Lemon juice also contains a high level of immunity-boosting vitamin C and antioxidants.

Additional benefits:

·         Ingredients like beans, lemon and garlic) have been shown to be very anti-inflammatory, and inflammation is the root cause of many chronic disease.

·         Good source of Plant-based protein:  chickpeas base for hummus is high in protein, which can help to make you feel full and less likely to snack on junk food between meals.

·         Fights illness and disease: beans and chickpeas in particular, have been shown to help balance cholesterol levels, reduce hypertension and protect against heart disease.

·         Helps Digestion and Intestinal Health: chickpeas excellent source of fiber which helps to foster a healthy digestive system, makes you feel and satisfied, and improves cardiovascular health

·         High in Vitamins and Minerals:  in addition to chickpeas being high in protein, fiber they also are high in iron, folate, phosphorus and B vitamins (micronutrients)

·         Supports Bone heath:  Sesame seeds (another good source for you to use) is in tahini used in humus.  Sesame seeds are good source of bone building minerals which include zinc, copper, calcium, magnesium, phosphorus, iron and selenium

·         Protects Heart Health: Studies show that diets rich in extra virgin olive oil, one of the main ingredients used in hummus, help prevent cardiovascular diseaseConsuming good-quality olive oil has been correlated with improved blood pressure levels, glucose metabolism and reducing harmful cholesterol

·         Boosts Your Energy: Chickpeas, like all beans and legumes, contain starch, which is a complex carbohydrate that the body is able to use steadily for energy.  Starches contain natural sugars (glucose) which our bodies can use for many functions like running!


Class 5

Homemade Bean dip, Organic Blue Corn Chips, and Off the Eaten Path ChickPea Veggie Crisps

Note:  this week included food items from previous weeks.  For benefits see benefits of beans in chickpeas

Bean dip contained variety of beans, tomatoes and corn.

Almond Joy Energy Bites

These bites are packed with protein.
1/2 cup almond butter
1/4 cup raw sunflower seeds
1/4 cup raisins
1/4 cup chopped almonds
2 tablespoons unsweetened shredded coconut
1/4 teaspoon cinnamon

Mix all ingredients in a bowl until well combined.  Use a 1/2 tablespoon measuring spoon
or a large melon ball scoop to form mixture into small balls.  Place in an 8 by 8 inch baking
dish, and freeze until firm.  Serve frozen or slightly thawed.

Yield: 6-8 servings (serving size: 2-3 balls)