Last week was a hectic one.  Not only did 47 child/school/family events and activities seem to converge in a single week, but I was honored to be speak at JNAs annual Ladies Night! My trainer, Alina Branda, asked if I could give a motivational talk to the group and also serve up one of my favorite post workout snacks.  I immediately Burpee Star Jumped at the opportunity, because why not add a fitness related 48th item to the weekly To-Do List? 

In addition to creating a catered snack for 50+ women, I shared my “ASK B4 U SNACK” strategy.  This strategy entails a group of questions that I make sure to ask myself before I reach for that unnecessary snack. 

The event was a blast and the trainers really motivated everyone to do that extra push up and extra lap. After a quality workout, everyone fueled up on my Power Snack +5 dish and there was even enough time for some great giveaways.  If you missed out on hearing my suggested questions to ask yourself when (or just about to) snacking, I have listed them below for you.


  1. Did I drink enough water today?
  2. Should I get out of the kitchen for 20 minutes?
  3. Will a piece of gum satisfy my tastebuds?
  4. Did I eat enough protein today?
  5. Should I go brush my teeth or gargle?
  6. Will a piece of dark chocolate help?
  7. Are my emotions taking over?
  8. Is it time for a hot cup of tea?

Power Snack +5

Part 1

Cooked ingredients:

  • Protein: 12-16 oz of cooked and chopped chicken breast, cooled to room temp.
  • Grain: 1 cup of cooked and cooled wheat berries.
  • Fruit: 1 segmented naval orange.
  • Veggie: 1 cup of blanched string beans, chopped.
  • Good fat: 4 tbs toasted sunflower seeds.

Part 2

Dressing Ingredients

  • 1 tsp kosher salt
  • ½ ground pepper
  • ¼ tsp of garlic powder
  • ½ tsp of opnion powder
  • 1 tbs of fresh chopped mint
  • ½ cup of white vinegar
  • 1 cup of orange, coconut zico drink. (save some for later in case your mixture dry out)
  • 2 tbs melted coconut oil (do not mix your coconut oil with your other cold liquids, because your coconut oil will solidfy the moment it mixes with the cold liquids.)

Step 1

Mix all these cooked ingredients in a medium mixing bowl. Mix together your chicken, wheat berries, orange pieces, string beans & sunflower seeds. Set aside.

Step 2

Pour your melted coconut oil over your cooked, chopped ingredients. Give that Power Snack +5 ingredients a good mixing, and make sure your coconut oil is well mixed. Optionl: Sprinkle a little salt and pepper over the mixture and give it one more stir.

Step 3

In a separate glass bowl combine all your wet & dry dressing ingredients. Once everything is whisked together, pour your dressing mixture over your Power Snack +5 mixture and stir till everything is well dressed and mixed. Serve yourself a cup of this amazing Power Snack +5 and enjoy.

Step 4

Store your Power Snack +5 in a glass meal prep container or in small round snack containers for on the go snacking. Enjoy and remember to ASK B4 U SNACK.