5 Go-To Healthy Snacks

Ever since I began lifting, I am hungry ALL THE TIME! But hey, I'm definitely not complaining; I love eating! I find that eating every 2-3 hours works best for me. MyFitnessPal is a lifesaver when it comes to tracking my food. When I lay in bed at night, I like to track my meals for the following day to save myself some time. 

I love to snack between meals so I thought I'd share a few of my favorite go-to healthy snacks that I enjoy at home, work, on the way to the gym, and while running errands! 

1. Light and Fit Greek Vanilla Nonfat Yogurt / Nutrition Facts: 0g total fat, 9g carbs, 12g protein
I probably eat this every single day. You're probably thinking, "but Heather, don't you get sick of eating it," and the answer is no because I like to switch it up! One day I'll add 2 tbs of KIND cinnamon, dark chocolate, or peanut butter granola or sliced almonds and fresh fruit. When I pick my fruit at the grocery store, I typically pick the berries that are on sale; right now strawberries are the less expensive than blueberries and raspberries. I'll add about 50g of whatever fruit I have on hand.

2. Power Crunch Bar / Nutrition Facts: 13g total fat, 10g carbs, 13g proteinSaveSaveSaveSave
Power Crunch Bars are absolutely delicious. They taste like those wafer bars you find in the cookie aisle. I normally have a hard time reaching my fat intake goal for the day, so I like to have one of these bars. At the same time, it also helps to satisfy my sweet tooth. Hint: go for the chocolate mint one - it tastes like Thin Mint Girl Scout cookies!

3. Toast with peanut butter & banana slices / Nutrition Facts: 9g total fat, 18g carbs, 7g protein
Super simple snack and I'm sure you know how delicious this combination is. I typically use 1 slice of the 45 calorie Sara Lee honey wheat bread, 1 tbs of JIF creamy natural peanut butter, and about 25g of a banana (about 1/3). Easy, delicious, and filling!

4. Skinny Girl Popcorn / Nutrition Facts: 6g total fat, 28g carbs, 3g protein
Who doesn't love popcorn? I like making popcorn that includes 1 serving so I don't over eat. I like to pack it for work or enjoy it while watching my favorite tv show. It's low in fat, has volume, and just is an overall yummy salty snack. Add a pickle on the side and you're good to go!

5. Homemade deli snack tray / Nutrition Facts: varies upon portion
Lately, I've been creating my own deli snack trays to either eat at home or on my break at work. You can add your favorite veggies for your micronutrients, boiled eggs for your source of protein and fat, and maybe even a serving of crackers for some added carbohydrates. It's a great mid-day snack and very easy to make when you're short on time. 

Examples:
- cucumbers, grapes tomatoes, almonds, turkey deli meat, and carrots
- strawberries, cubed cheese, turkey deli meat, cucumbers, and crackers
- boiled eggs, apple slices, blueberries, celery sticks, and carrots

My Meal Prep Essentials 

I'd love to hear what your favorite go-to healthy snacks are! 

Leave a comment below.

My Healthy Lifestyle Change

You guys...it has officially been one year since I began my fitness journey! I have struggled with staying consistent with working out and eating right for years and I feel as though that's only because I never knew what the heck I was doing. As of today, I have lost 31lbs, 3.2% body fat and have dropped from a size 8 to a size 4. I have also gained a hell of a lot of strength and I'm very proud of myself for that. *pats self on back*

This healthy/fitness lifestyle has drastically changed my life for the better. I have gained confidence I never thought I'd have; I feel freaking amazing to be honest. Not only do I have more energy than ever before, but I'm much happier.

Progress happens over time, not over night. 

Throughout this past year I learned about flexible dieting also known as "If It Fits Your Macros." Macronutrients (also known as macros) are essentially your carbohydrates, fats, and protein. Everybody's macros differ because they are based on your height, age, weight, activity and so on and so forth. So, as long as you hit your macros, you can eat whatever you want, but that doesn't mean you shouldn't be eating your clean foods.

Ever since I changed my lifestyle, I no longer feel deprived of my guilty pleasures such as cookies, pizza, and  ice cream. I feel like flexible dieting is perfect for me, but it may not be for you and thats completely okay; remember - do what works for you. 

The gym has become my home away from home, my stress reliever, and my happy place. I'm constantly trying to learn more about lifting and what else I can do to improve. My advice to you when it comes to the gym is to learn compound exercises, develop a training split, and keep it interesting with new movements so you won't get bored. 

Words cannot describe how happy I am with the progress I have made so far. My lifestyle has drastically changed for the better and I don't plan on stopping. 

If you have any questions, feel free to leave a comment below. I am not a certified trainer/nutritionist or an expert; however, I will do my best to answers your questions. 

Helpful Links:

Basic Rules Of Split Training

The Ultimate Guide To An Effective Training Split

Your Complete Guide To IIFYM

Katy Hearn - Macro Calculator

SHOP WHAT I USE

Holiday Gifts for Him Under $100

Sometimes it can be difficult shopping for "him" whether that be your dad, boyfriend, friend, etc., so I gathered a few of my favorite things in hopes of helping you find that perfect Christmas gift! A few of these gifts have been given to my boyfriend Jesse and he absolutely loved them, so maybe you will too! Each gift is special and the prices range from only $12.60 - $79.95. 

1. Minnetonka Faux Fur Lined Slipper $45.95 - These are great for around the house or if you're running a quick errand on those chilly mornings; I can only imagine how comfortable they are!

2. Umoro Protein Shaker Bottle $24.95 - This protein shaker bottle is so neat and sleek. It allows you to enjoy your beverage separate from your supplements and consume whenever you're ready.

3. Herschel Supply Co. Heritage $54.99 - Probably the best quality backpack out there. I have one in maroon and I absolutely love it; it even has a compartment for your laptop. Its perfect to use for school, the gym, or even day trips.

4. JBL Flip 3 Splashproof Portable Bluetooth Speaker $79.95 - How cool is this bluetooth speaker? You can literally take it anywhere!

5. Timex Watch $32.75 - Everything about this watch is so classy and stylish; you honestly can't go wrong.

6. R2-D2 USB Car Charger $39.95 - Does he love StarWars? Boom. Shopping complete.

7. Givenchy Gentlemen Only $44.99 - Let me just say, I bought this for Jesse and it smells AMAZING. Its probably my favorite men's cologne.

8. Neff Beanie $12.60 - Awesome quality beanie and they come in a variety of colors.

9. Monopoly: Game of Thrones Collector's Edition Board Game $39.97 - Love Monopoly? Love Game of Thrones? Need I say more?

10. Lockwood iPhone 6/6s Folio Wallet Case $18.99 - Jesse bought this for himself a few months ago and loves it. The case is slim, holds 3-4 cards and/or cash, and looks really professional.

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Holiday Gifts for Her Under $100

Christmas is right around the corner, so I put together a list of gifts for her whether that is your girlfriend, friend, wife, etc. Each gift is special and the prices range from only $14.99 to $99. A few of these gifts consist of items I own as well and thought you would love them just as much as I do! Who knows, you might find something for yourself, too!
1. Bose SoundSport In-Ear Headphones $99 - The sound quality of Bose headphones are remarkable. They are extremely comfortable and don't hurt the inside of your ears whatsoever. My boyfriend Jesse bought a pair of Bose headphones for me a couple years ago and I use them nearly every single day especially when I'm at the gym. They are perfect for anyone!

2. Lush Rosy Christmas Gift Box Set $39.99 - Lets be honest, anything Lush is amazing. This set arrives pre-wrapped and might I say the package is so cute! The gift box set includes their Rose Jam shower gel and Ro's Argan Body Conditioner.

3. Ralph Lauren Midnight Romance $74.92 - Trust me when I say this perfume smells SO good. You can thank me later.

4. Fit Spirit Textured Massage Foam Roller $16.99 - Awhile back my friend recommended this foam roller to me and it feels absolutely incredible. It allows you to relax contracted muscles as well as stimulate muscle flexibility.

5. beautyblender Pro Makeup Sponge $20 - This is perfect for anyone who is a makeup lover! Your makeup will look flawless when you use this makeup applicator.

6. Starbucks Holiday Gift Card $25 - You can't go wrong with a Starbucks gift card!

7. Fujifilm INSTAX Mini 8 Instant Camera $59.99 - This camera is user friendly and comes in a variety of colors! Its so much fun to use!

8. Ello Syndicate Glass Water Bottle $14.99 -  I own this and its probably one of my favorite water bottles! It holds 20 ounces of water and the silicone sleeve helps protect the glass.

9. Game of Thrones: The Complete Sixth Season $39.99 - This is perfect for anyone who loves Game of Thrones! I'm so obsessed with this show; I might need to buy this asap!

10. Marble and Wood Cheese Board $35.11 - This cheese board is everything! I have one similar to this and use it for whenever I'm feeling fancy.

Fall Outfit // Thanksgiving Plans

Fall weather has finally arrived in South Texas and I couldn't be happier! If you look inside my closet, it consists of more sweaters, jackets, and long sleeves than anything else; you would think I live up North. 

I feel like this weather came at the perfect time because its setting the mood for Thanksgiving week and boy is this girl ready to grub! Not only am I excited for Thanksgiving, but my sister Stephanie is coming into town with her husband Mathew and my niece Addison. They haven't been to Corpus in several years, so its going to be fun to hang out and spend time together. 

Top: Forever 21 / Poncho: Forever 21 

Jeans: American Eagle Outfitters / Booties: Steve Madden (similar)

My family's Thanksgiving menu will consist of: turkey, ham, rolls, green bean casserole, stuffing, potato salad, pies and much more! Anytime I mention that my family has potato salad at Thanksgiving they are shocked, but you don't even know...my mom makes the BEST potato salad and she only makes it about twice a year so I'm going to enjoy every single bite!

After eating, I tend to check out all the Black Friday sales, but I'm definitely not that person that goes on Thanksgiving. I'd rather stay at home, watch The Santa Clause or Christmas with the Kranks, and not deal with all of those long lines. I prefer going shopping on Black Friday. I wait till about 9am to leave the house and I have to get my Starbucks skinny peppermint mocha and taco from my favorite Mexican restaurant (it's tradition, ok?).

This Saturday is Shop Small Saturday and my clothing line 11:11 Apparel will be selling at a local coffee shop called Coffee Waves from 11am - 2pm with many other local vendors as well as food trucks. There is also going to be a donation drawing for Metro Ministries of Corpus Christi, Women's Shelter of South Texas, and PAAC. Its going to be a great time, so if you're nearby be sure to stop by! 

This week I am reminded of how blessed I am to have such a loving family and boyfriend who are always there for me and support me in anything I do. I hope that you have an incredible Thanksgiving filled with your loved ones and yummy food. 

What are your plans for Thanksgiving?

Remember, there is always something to be thankful for.

xo, Heather Tunches

Photos by Michael Diamante Studios

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Pumpkin Carving and Spooky Spider Cookies

Happy Halloween!

On Friday, Jesse, Oliver, and I spent the evening carving pumpkins, eating pizza, and baking spider cookies to get in the Halloween spirit. 

Ever since Jesse and I began dating, it has become a tradition to carve a pumpkin with Oliver. Of course Oliver is too young to carve his own, so he helps us scoop out the pumpkin's guts and he loves to choose what Jesse should carve. This year I chose to carve a cat because I'm pretty sure everyone knows I love cats and it felt appropriate. Every few months, Oliver goes through phases for example: Spiderman, Five Nights at Freddy's, Indiana Jones, etc. and right now he's going through a "Jaws" phase, so he chose a shark for his pumpkin. It was a beautiful night so we decided to carve our pumpkins in the backyard. We had so much fun making them; they turned out awesome if I do say so myself! 

After carving pumpkins, I made a couple of pizzas in the oven and then me and Oliver made spooky spider cookies for dessert. I had seen these cookies on Pinterest, so I thought it would be fun for us to make together. 

To make these spider cookies, I used 1 bag of the Betty Crocker peanut butter cookie mix, 1 small bag of mini Reese's, Wilton's black gel, and candy eyeballs.

These spider cookies were SO delicious and super easy to make. Trust me when I say you can't just eat one. If you're looking to make something this evening thats spooky and sweet, I definitely recommend that you make these spider cookies; you won't regret it! 

Tonight we are taking Oliver trick or treating and he will be dressing up as "Skeleton Boy." Until then, I will be munching on these cookies and watching  Halloweentown and Hocus Pocus.

What are your plans for Halloween? 

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Flexible Dieting and My Fitness Journey (So Far)

For years I have struggled with my weight. The best way to describe what I would do is diet and workout from January through August and then I would stop and repeat again in January. This happened for several years and I feel as though it was a habit I could not break.

Fast forward to January 2016, I officially gained everything I lost in 2011-2013; I felt gross physically and emotionally. My clothes no longer fit like they used to, I felt sluggish, and I would frequently get headaches. At the end of the month, I realized that something needed to change. I literally got up from the couch, set my laptop aside, changed into gym clothes, and left the house. I was fed up with feeling the way I did.

Around the month of April, I discovered Flexible Dieting by watching fitness YouTubers such as Nikki Blackketter. Flexible Dieting is essentially counting your macronutrients (protein, carbohydrates, and fat). Therefore, you can eat anything you want as long as it fits your macros. Keep in mind this does not mean you should eat junk food all day every day; you will need your "clean" foods. EVERYONE'S macros are different; they are based on your height, weight, age, current body fat %, activity, etc. So for example: your macros are 150g carbs, 50g fat, and 135g protein. I like to use the app My Fitness Pal to track my food intake and I calculate my macros here: Katy Hearn Fit - Macro Calculator

Example of what I eat in a day:
BREAKFAST: oatmeal, 1/2 cup egg whites mixed with 1 large egg, and a slice of turkey bacon
POST WORK-OUT: protein powder mixed with water
LUNCH: 1/2 cup of rice, 4-5oz of chicken, turkey, or extra lean beef, 85g-100g of vegetables.
SNACK #1: Light & Fit Greek yogurt with 2tbs of granola and/or chopped up fresh fruit and 1tbs of Jif peanut butter
SNACK #2: Power crunch bar (I like to eat these because they have 10g of fat and most days I don't get enough fat intake). 
DINNER: 1/2 cup of rice, 4-5oz of chicken, turkey, or extra lean beef, 85g-100g of vegetables.
DESSERT: 2-3 Oreos, ice cream, or cereal (depends on if I have any macros left for the day).
*Essentially, I make sure that my meals consist of carbs, protein, and fats. It is also important to eat vegetables and fruits because they contain micronutrients. You'll learn what foods work for you and what fit your macros as time progresses.

I am not saying this type of "diet" works for everyone, but it works for me and its become extremely popular throughout the years. I use the term "diet" loosely because I can honestly say I do not feel like I am on one. It has essentially become a lifestyle change. 

Throughout these past 9 months, I have lost 28 pounds and have gained muscle. I have fallen IN LOVE with lifting and being active. Never in my life would I have thought that I would love going to the gym, but nearly every day I look forward to it.

**Keep in mind this is a 9 month difference. Progress happens over time, not over night.**

Before 2016, I had no idea what I was doing at the gym; I would do random exercises for 20 minutes and spend 45 minutes doing cardio but then my boyfriend Jesse told me about an app by Bodybuilding.com called "BodySpace." You can join a program and each day you have a different exercise. One day will consist of chest/triceps, the next day will be quadriceps/calves, and so on and so forth. Its definitely great for beginners who want to learn new exercises and don't know much about lifting. They include videos too in case you need detailed instructions as well. I also watch a lot of fitness YouTubers and learn A LOT from them; they are extremely helpful and very entertaining to watch.

I am not claiming to be an expert or certified trainer/nutritionist. I just wanted to share a bit of what I know, what I'm doing, and how I got started in hopes of inspiring you.

Below are a few informative links:
About Flexible Dieting
Omar Isuf: IIFYM: My Thoughts on If It Fits Your Macros and Flexible Dieting
Emily Hayden: Beginners Intro to Macros
Food Scale: Taylor Glass Top Kitchen Scale

If you have any questions, feel free to leave a comment below. Like I mentioned before, I am not a certified trainer/nutritionist or an expert; however, I will do my best to answer your questions. 

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