Healthy Snack Ideas

When it comes to my diet, I am an typically an 80/20 kind of a girl. 80% of the time I eat very clean and the other 20% I let myself enjoy the finer things. My go to’s are a big ole slice of pizza or a relaxing cocktail! This method works very well for me as I feel I can meet and obtain my health and fitness goals while never feeling limited or deprived. If i’m really trying to dial it in, then I will track my macros using the 1st Phorm app. In my opinion, that is the easiest and fastest way to lose or maintain weight and achieve fitness goals. I eat clean and typically do not drink during the week and save my “cheat meals” for the weekends, date nights, or social functions. This routine has led me to healthy habits. What I’m trying to say is if there is something “unhealthy” you are craving it doesn’t mean you can’t ever eat it, it just means you can’t give in to that craving every single time. Self discipline and knowing when and when not to splurge is key. 

As for my kids we mix it up to keep them interested! We all know little ones will love something one day and hate it the next so it is a constant trial and error. My kids are pretty good with healthy food and they see Sal and I eating it all the time so that helps too. What works the most for us is getting them involved in the prep or the decision on the ingredients (when possible) – options are best. Then they chose what they want and will know what to expect!

Planning Meals Ahead

If I plan ahead and look at my week, I know what nights I will be eating out and I can plan accordingly. I plan ahead with 3-4 healthy dinners per week so then I know that on those nights we are covered and we will be eating healthy. If I don’t prep ahead, those are the times when we end up busy and eating something bad on the fly. Also if we know we are eating not as planned for a meal I will mix in some healthy snacks to balance it out. Just because you are eating one “unhealthy” meal doesn’t mean it has to be your whole day.

It is ok to snack, but again, if you want to be healthy every snack cannot be a bag of chips. I like to try different healthy snacks with my kiddos all the time. I am not good at creating recipes so when it comes to needing new healthy ideas, I turn to Registered Dietician, Darcy Kammeier. She is a pro when it comes to helping people meet their fitness and nutrition goals. I asked Darcy if she could share some of her favorite healthy snack recipes with us.

A little about Darcy: 

  • Darcy is one of the Registered Dieticians over at 1st Phorm. She has 6+ years of clinical experience working with children and adolescents prior to her move to the Transphormation Team. She loves to eat delicious food and try new recipes and take walks with her rescue dog, Harvey.
  • Favorite skin care product: Koji-C pads
  • Favorite 1st Phorm supplements: Opti-Greens & Opti-Reds
  • Favorite workout style: Crossfit
  • Favorite foods: a good scallop dish and ice cream for dessert.

Snack Ideas with Darcy

I wanted to share some healthy snack ideas with you guys! Here are a few of my favorites/go-to recipes from the last 6 months. Please let me know if you are looking for any other kinds or certain kinds of foods. These have all been tested and approved! 

Air Fried Buffalo Cauliflower w/ Greek Yogurt Ranch

1/2 Med Cauliflower Head
1/2c Franks Buffalo Wing Sauce
8oz Plain Fat Free Greek Yogurt
4tsp Hidden Valley Ranch Dip Mix

Cut cauliflower into bite-sized florets. Gently stir together cauliflower and buffalo sauce. Lightly grease your air fryer basket or rack. Arrange cauliflower in air fryer in a single layer (working in batches if they don’t all fit in a single layer). Cook at 375°F for 12 to 15 minutes, or until the pieces are fork tender and slightly browned. Mix together plain fat free greek yogurt with Hidden Valley Ranch Dip Mix. 8 servings

Buffalo Cauliflower:
Calories: 47
Protein: 1
Carbs: 10
Fibre: 0.25

Dipping Sauce:
Cal: 20
P: 3
C: 2
F: 0

Greek Yogurt Taco Dip w/ Bell Peppers

3/4c Plain Fat Free Greek Yogurt
1c Salsa
2tsp Taco Seasoning
Bell Peppers, Cucumbers, Carrots

Cut bell peppers, cucumbers and carrots for serving. Combine greek yogurt, salsa and taco seasoning for dipping. 8 servings

Cal: 26
P: 3
C: 3.5
F: 0

Apple Nachos

1 Medium Apple
2tbsp PB2
2tbsp Water
1tbsp Mini Chocolate Chips

Combine PB2 and water in a small bowl, stirring until smooth. Slice apple. Fan apple slices on a large plate in a spoke-like fashion. Drizzle with peanut butter sauce.  Sprinkle with chocolate chips. 4 servings

Cal: 60
P: 2
C: 9.5
F: 1.5

Chocolate-Banana Level-1 Muffins

My absolute favorite muffin recipe (can use other flavors of level-1)

1/2 Cup Butter
1 Cup Sugar
2 Beaten Eggs
1 1/2 Cup Flour
2 Scoops Chocolate Banana Level-1
1 tsp Baking Soda
Dash of Salt
3 Smashed Ripe Bananas
3/4 Cup Chocolate Chips

Blend the butter and sugar, then add the beaten eggs. Then mix in flour, Level-1 and salt. Once those are mixed, blend in the bananas and chocolate chips. Spray Muffin Tin or Loaf Pan and add mix. Bake at 350 degrees for about 30 minutes for muffin or until a toothpick/knife comes out clean OR top is springy to touch. 15 muffins

Macros For 1 Muffin
C: 258
P: 5.5
C: 36
F: 10.5

I’d love to know if you try any of these recipes and what you and/or your kids thought about them!



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Racquel Frisella

Board Certified Nurse Practitioner & Aesthetic Specialist based in Saint Louis, Missouri

I work as a cosmetic injector and skincare specialist with 12 years of experience in the Aesthetic Industry. I see patients both in-office at Racquel Aesthetics for treatments as well as online for customized, complimentary skincare plans. I focus heavily on preventative and corrective injections, treatments, and skincare.  My career is my passion and I love to help people feel like the very best version of themselves. I am a wife and a mother of 3 beautiful children under the age of 3. I love all things beauty, fashion, and fitness. I am creating this site as a place to share my expertise on beauty, anti-aging, and skin while also giving a glimpse into my lifestyle as a mom, wife and lover of fitness!  


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