snacks

What Should You Eat For a Healthy Snack Today?

Ladies, 

Part of living transformed is taking your healthy lifestyle with you on the road. Packing healthy snacks for mini vacations or business trips don't have to be complicated! Our TransFit Team encourages you to plan and prepare weekly so you're organized at home with your meals. Similarly, taking just a few minutes to prepare a bag with healthy snacks, you're one step ahead while traveling with nutritious options to munch on during your trip! 

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Our Team wants to share with you some of our favorites! 

WATER

Pack a large water bottle or several smaller ones. This way you avoid dehydration and your skin keeps its natural glow!

FRUIT

Don't leave fresh fruit behind while you're away! Grab what's left in your fruit bowls, like clementines, apples or bananas.

PROTEIN AND NUTS
Remember, protein helps you feel fuller longer. So you'll want good protein sources. We like Rx bars, grass-fed beef sticks, and raw nuts. And it only takes a minute to measure out 1/4 cup portions of your nuts or trail mix and store in individual snack bags. Yay for portion control!

CREAMER

We appreciate good coffee creamer! : ) Especially, if you're dairy-free these are both great options for traveling. See picture above! 

Some other favorites:

  • Dry Roasted Edamame
  • Macadamia nuts
  • RX bars
  • Pistachios
  • Vega Protein Shakes
  • Nutpods
  • Organic Fit High Protein Weight Loss Bar
  • Koia 
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Once your snack bag is ready, don't forget to pack your running shoes and workout clothes! We want you to plan exercise into your trip! You'll feel energized during your trip, but also when you return home! If you're traveling with family, this is an opportunity for you to spend extra time with them. Whether it's a sweat session in the gym, a round of tennis or golf, a walk on the beach or jog around a new city, we want to encourage you to keep moving!

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

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Healthy Halloween Tricks & Treats!

It's almost that time of the year again- Halloween! The fun holiday allows our kiddos to run around in their precious costumes, buzz with the excitement of all the creative outfits & play makeup  and eat a little too much candy they will be getting later in the evening. With all that sugar coming in the door, it can be easy to allow ourselves to slip and fall into consuming much more than we intended! But, let's shift our mindsets to the positive: Halloween does not have to be so bad after all! 

Allow the kids to have a few pieces of their FAVORITE candy in the pile. This could be a good activity to do with them- have them lay out all of their candy and organize it into their favorites, counting, sorting,  and even make a game of letting them trade each other for their favorites. Then, allow them to pick a few of favorites to eat then. Donate your candy to the local food bank, or bring to TransFit and we will share with our friends at the Mercy Health Center. Reminding our families and ourselves that we should do all things in moderation. Moderation and portion control is an important lesson to learn as a child and even as an adult. All things should be done in moderation. 

Here are some fun Halloween Healthy recipes to try this week and weekend with your family! 


Lyla enjoyed making the jack-o-lantern face while I blended the smoothie! Crafts and healthy afternoon snack! Check!

Jack-O-Lantern Smoothie

Ingredients:

  • 1 cup almond milk
  • 1 cup frozen peaches
  • 1/2 cup pumpkin purée
  • Handful of carrots
  • 1 serving vanilla protein power or Greek yogurt
  • 1/2 frozen banana 
  • 1tbs flax seed
  • Crushed ice
  • Honey to taste 

Pumpkin Protein Muffins

Ingredients (makes about a dozen) 

  • 1 cup whole white wheat flour
  • ½ cup  or 2 scoops of protein powder (unflavored or vanilla) 
  • 1 cup pumpkin puree
  •  ⅓ cup vegetable oil or coconut oil
  • 2 whole eggs or 4 egg whites
  •  1 teaspoon pumpkin-pie spice (ginger, nutmeg and cinnamon mixed together) 
  • 1 cup brown sugar 
  • 1 teaspoon baking soda
  •  1 teaspoon baking powder
  •  ½ teaspoon salt
  •  1 teaspoon cinnamon
  •  2 tablespoons rolled oats

Directions:

Preheat the oven to 350°F , and place a rack in the center. Put liners in muffin cups. Combine flour, protein powder, baking soda and baking powder in a bowl. In another bowl whisk together pumpkin puree, oil, eggs, pumpkin pie spice, sugar, and salt until smooth, then whisk in flour mixture until just combined. Stir together cinnamon and rolled oats in a small cup. Divide batter among muffin cups (each should be about three-fourths full).

Then sprinkle tops with cinnamon-oats mixture.

Bake until puffed and golden brown and wooden pick or skewer inserted into the center of a muffin comes out clean, 25 to 30 minutes.

Cool in pan on a rack five minutes, then transfer muffins from pan to rack and cool to warm or room temperature.


Monster Mouths

Ingredients:

  • Apples
  • Lemon Juice
  • Peanut butter
  • Almonds, peeled

Directions:

  1. Slice the apples into pieces that look like lips (just a standard slice will work).
  2. Place the sliced apples in a bowl or lemon water for about 10-15 minutes so they don't brown.
  3. Heavily spread peanut butter on the tops of each apple slice.
  4. Stick the "teeth" into the peanut butter of one apple slice.
  5. Place an apple slice without teeth on top

Frightening Fruits

Ingredients:

  • Bananas
  • Chocolate chips
  • Clementines
  • Celery

Directions:

For the ghosts, take each banana and slice in half. Add a chocolate chip for the mouth. If you have mini chocolate chips use these for the eyes, and if not slice a regular sized chocolate chip in half. For the pumpkins, peel each clementine, making sure to keep the segments together. Cut small pieces of celery and use these as stems.


As Halloween approaches and October comes to a quick end, let's keep in mind our October goals. We hope that you have joined us for the October challenge. Bring in your calendars next week or send us a picture if you have completed the daily challenge. We will enter each of your names in a drawing and announce the winner next week! Thank you for all of your hard work and dedication this month! We are so proud of each of you! Hope to see you in the studio soon! 

Blessings, 

Team TransFit 

How to have a healthy, joy-filled Easter!

As a child, I always loved Easter. I loved the egg hunts and the Easter baskets, but most of all I loved being able to do these things with my family. As I grew up, I noticed that in stores Easter started seeming less about our risen Savior and more about gifts, prizes, and candy. I could walk down the grocery aisles and see shelf after shelf of sweet tarts and chocolate bunnies. These bunnies always seem so promising on the outside but are hollow inside, much like Easter is becoming to many families. This Easter I challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! Praise!

"It is not good to eat much honey, nor is it glorious to seek one's own glory" Proverbs 25:27

There are so many ways to make Easter a healthy, fun day for your family!

  1. Having an Easter egg hunt? Fill the eggs with small toys like army men or bouncy balls, sea shells, stickers, temporary tattoos, secret notes, or any coins you may have lying around the house.
  2. Can't decide what to put in an Easter basket? Make a fun theme for each of your kids and fill the basket with items accordingly. If your child's spring break is after Easter, try a beach basket filled with toys for the sand and a towel. If your child loves making art, like my Lyla does, fill their basket with coloring books, markers, stickers, etc. If your child likes getting their hands dirty, include some flower pots and seeds in their basket. If you've got a sports fan on your hands, toss in a football and then get some practice in the backyard later.
  3. Need some cute snack ideas? Try the following recipes!

    Photo by: The Today Show

    Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.

    Add sesame seed and carrot faces to hard boiled eggs for a cute, protein filled snack.

    Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.

    Slice sweet potatoes length wise, then use a bunny cookie cutter to cut out shapes. Bake for 15 minutes in a 415 degree oven.

Slice sweet potatoes length wise, then use a bunny cookie cutter to cut out shapes. Toss in olive oil, sea salt, and freshly ground pepper. Bake for 15 minutes in a 415 degree oven.

Healthy & Fun Easter Basket

Above all remember to give thanks to God for a wonderful day spent with family, friends, food, and love.

"So, whether you eat or drink, or whatever you do, do all to the glory of God" Corinthians 10:31

Blessings,

Caroline