It is full-on summertime and I have been getting many questions from our CycleSurf community about healthy snacks to eat.

This time of year everyone’s schedule is thrown up in the air with the kids out of school, vacation, the summer heat and much longer days.  I have been referring everyone to the two blogs that I linked to below (on Hydration and Super Foods) but decided to summarize in this blog and give some of my other thoughts for better snacking all year around whether it is summer, fall, winter or spring.

So what are some good and healthy options for snacks?

Here is my snack list starting place that I offer for your consideration from my blog post on hydration in 2015 and the foods that can help you stay hydrated which is always important year around but extra critical in the sunshine and summer heat:

HYDRATION – Why is water so important?

  • Lettuce and cucumbers contain 96% water
  • Tomatoes, celery and radishes contain 95% water
  • Watermelon and bell peppers contain 92% water
  • Cauliflower, strawberries and spinach contain 91% water
  • Grapefruit and cantaloupe contain 90% water
  • Low-fat skim milk contains 90% water
  • Broccoli and carrots contain 89% water
  • Oranges, pineapple and cranberries contain 87% water
  • Oatmeal contains 84% water – A GREAT BREAKFAST ALTERNATIVE
  • Low-fat vanilla yogurt contains 79% water
  • Eggs contain 74% water – THE #1 BEST BREAKFAST ALTERNATIVE as it is a SUPER FOOD TOO!


Now let’s consider other super foods as summer snacks from my blog post on Super Foods from earlier this year that included The Jessica Hance Top 50 Super Foods List:

Are Super Foods Important?

Here is my shortened SUPER FOOD listing considering those foods that would be best for snacking and not already on the list of hydration foods above:


  1. Green Beans
  2. Edamame (Green Soy Beans – sometimes given their own Soy Category)


  1. Acai Berries
  2. Apples
  3. Avocados
  4. Bananas
  5. Berries (Blackberries, Blueberries, Cranberries, Strawberries)
  6. Cherries
  7. Grapes (Any Color)
  8. Kiwifruit
  9. Pears
  10. Raisins

NUTS & SEEDS (obviously avoid if you have a nut allergy)

  1. Almonds
  2. Brazil Nuts
  3. Peanuts
  4. Pecans
  5. Sunflower Seeds
  6. Walnuts


  1. Poultry (Free-Range Chicken & Turkey)


  1. Tuna

I use Tupperware or Rubbermaid containers to prepare then portion out and store these foods on the weekend so my family and I have them in the refrigerator all week long.  I have found if they are on the shelf and ready to be eaten that the kids (and myself) will gravitate to the healthy stuff in the fridge first which keeps them generally healthier and more hydrated.

The best part is that you pretty much already knew what was going to be on the list, right?  So sometimes just listening to our little common sense voice will get us moving in the right direction.

I know that you get tired of me talking about the outside ring of the grocery store but you will notice that virtually everything on my snack list comes from the fresh outer ring of your favorite grocer.  It is amazing that nearly all grocery stores – Dierbergs, Schnucks, Whole Foods and even Sam’s, Costco, Trader Joe’s and Aldi – are setup the same way with the freshest foods on the outside.  If you prepare your shopping list in advance and only go to the center of the store for recipe or menu specific selections and not dwell there that you will find you and your family eating more healthy.  I know it is a bit more expensive but may I ask:  What is the price of your family’s health, longevity and well-being?

Also when you are snacking remember my fist rule.  Your stomach is the same size as your fist so limit your snack portions to about half that quantity – remember this is a snack and not a meal.

One parting thought:  When you do go to the center of the store read the labels and purchase those products with the least preservatives (you know those words on the side panel that you can barely read and have no clue what it is, and watch for high sodium too).  Many food manufacturers are finally listening to the consumers with the organic and fresh movements, and taking the ‘bad for us’ preservatives out of their foods…so vote with your dollars to keep the momentum going!


At CYCLESURF Studio we workout adults and kids – ‘from 9 to 90’ (as I like to say: Children of All Ages although we have had kids as young as 3 years of age on the SurfBoards) – to help them get fit and healthy.  We are producing some pretty amazing weight loss stories too.  We use both the SURFSET® Fitness Board and the LeMond Revmaster® Pro Stationary Bike to have fun through exercise while working out with focus on 3 areas: CORE, OVERALL STRENGTH & BALANCE.   We have added PiYo and Suspension Training via the G-Strap System is coming soon too to offer some awesome fitness fusion classes and mix it up for some great muscle confusion.  Come in to try a class in our O’Fallon, Illinois studio today and come meet me!  We serve the entire St. Clair County and Madison County, Illinois region and surrounding area including:  Belleville IL, Caseyville IL, Collinsville IL, Edwardsville IL, Fairview Heights IL, Granite City IL, Highland IL, Lebanon IL, Mascoutah IL, Scott AFB IL, Shiloh IL, Swansea IL, Troy IL and all points in between.  We even have clients come from St. Louis, Missouri – covering the entire St. Louis Metro Bi-State Region.  We are conveniently located at 633 West Highway 50 in O’Fallon, IL 62269 near the intersection of West Hwy 50 and Cambridge Blvd (next to the O’Fallon, IL Walgreens).  We love families too – consider bringing in your family for one of our ALL AGES CLASSES and experience the CycleSurf fun together or call me to plan a birthday party – for you or your kids – or even a charity fund raiser.  If you are searching for fitness fun in O’Fallon Illinois (IL) come to CycleSurf Studio!

Please remember your health is never an option.

Jessica Hance

Peace, Love, CYCLESURF!

Jessica Hance - Founder of CYCLESURF Studio bringing fitness fun to O'Fallon IL for all ages!

Jessica Hance – Founder of CYCLESURF Studio bringing fitness fun to O’Fallon IL for all ages!