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Published: June 29, 2015, 3:17 a.m.

In this episode: Training myths that have a tinge of truth,  rethink snack time with nutritious snacks you may not know about and realistic time management!

 
NUTRITION

Here's few high protein, healthy snacks that will have you saying:
“I didn't know that was an option!”





* Lentils
I know you’re thinking: “Lentils?!” Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this recipe for lentil tabbouleh or this simple veggie and lentil mix. 



 



* Easy Oatmeal Raisin Cookies
A quick and easy sweet snack recipe that's still healthy!  In a microwave-safe bowl (or large mug):  mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!



 



* Chocolate Milk
Did you know that chocolate milk is actually a great source of high-quality protein?!(especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!



 



* Single-serve cottage cheese
Greek yogurt may have some high protein versions, but a single-serving container of nonfat cottage cheese has 3 grams more protein than a typical serving of Greek yogurt and is just 110 calories. Plus, it gives you 125 milligrams of bone-building calcium. (Keep in mind, though, it runs high in sodium, supplying 20 to 30% of your daily quota.)



 

* Hard boiled egg
Although eggs used to be considered a nutritional no-no due to their high cholesterol content, we know better than that today!  Most nutritionists now agree that eggs are a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they're easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hard boiled eggs in packages of two, so they're a snap to snatch up when traveling. Protein: 6 grams per egg!



TRAINING

Here's a few training myths that sound like they might be true, but aren't completely accurate!

Myth #1: You need a Swiss Ball to build a stronger chest and shoulders.
If your goal is strength and size you'll want to focus on good old fashioned bench exercises and presses in particular like chest press and shoulder press. You can get strength gains from a