{ Healthy Mardi Gras Parade Packing Guide }

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“Healthy” and “Mardi Gras” are not often found in the same sentence. However, it CAN be done. The key is packing the appropriate snacks, hydration, and taking these few health tips when preparing to go to parades. Here is my best advice:

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Parades are LONG, people. It’s not just the parade itself, it’s the tailgating and walking you do hours before the parade even starts.

Tip 1: Comfortable walking shoes.

Tip 2: A rolling cooler.  Unless you are going to some awesome parade-watching spot that is roped off and serving food, you are providing your own food.  Once you get to your parade-watching spot, you won’t want to leave to go search for a food cart or food truck. You will need to hang onto your spot and your cooler is how you are going to eat and drink.

Tip 3: Plenty of water. It may weigh your cooler down at first, but hey, all the incentive to drink it faster! Just have a spot mapped out to use the restroom. People often pay a buck or two to use porta-potties, visit a friend’s house, use restaurants or shops when they allow it.

Tip 4: Plenty of healthy snacks. You want food that is going to keep your energy up so you can scream and shout and jump all parade long. Think portable things like, fruits, veggies, greek yogurts with plastic spoons, low sugar protein bars, and nuts. Having healthy snacks until your next solid meal will help you not walk into a restaurant completely ravenous and grabbing at the nearest beignet in sight.

Tip 5: Plan out your meals. If you know you are hitting a great restaurant on the way there or back from the parade, make it your “treat meal” of the week and enjoy yourself. Use the snacks to hold you over when necessary.

Tip 6: Obviously a huge part of the Mardi Gras culture is having a beverage here and there. Daiquiris are a HUGE must-have drink to take to parades. You can get a whole gallon from a drive-thru daquiri spot or food truck and keep it in your cooler or just get an XL cup and it should last you for awhile. These are not healthy whatsoever, so it would be a total treat. If you are looking for something lighter, stick to light beer or even wine on the parade route.  Nothing says a party like wine in a plastic cup. They make cute travel cups for that now.

These tips just breach the surface – stay tuned for more!

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“Clean” Dirty Rice Recipe

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{ Healthy Shrimp n’ Grits Recipe }

About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

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Quick Breakfast, Snack, or Post-Workout Protein Shake

Protein shake crawfish and crunches blog watermark

Quick Breakfast, Post-Workout, or Snack Protein Shake

Sure there are a million and one protein shake brands out there, but I just had to share this one. Since this blog is all about creating healthy habits and recipes in a southern culture where the food and fun doesn’t stop, I thought this protein shake was quite fitting. Iconic is a brand from New Orleans that sells these cute little protein drinks. I was floored because they have a traditional New Orleans flavor called “Cafe au Lait.”

I also had two blender cups in the sink and I was totally sick of my morning shake. As I walked out the door on the way to work I grabbed a bottle of Iconic and I was on my way. The vanilla bean flavor was light and delicious and NOT blended with ice like my typical shake, which was nice for a brisk fall morning.

Not in NOLA? No worries. They ship to your front door :)

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More Posts:

Healthy Fall Recipe { Pumpkin Protein Bars }

{ Pumpkin Pie Oatmeal – “Protein Overnight Oats” }

Healthy Grocery List Essentials: A Few of My Favorite Products

About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

 

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{ Healthy Thanksgiving Stuffing Stuffed Acorn Squash }

crawfish.n.crunches{ Healthy Thanksgiving Stuffing Stuffed Acorn Squash }

Sometimes you just can’t wait until Thanksgiving day to enjoy the flavor of turkey, stuffing, and cranberry.  With this weeknight recipe you can enjoy the flavors NOW and you won’t have to feel any type guilt because it’s all healthy.

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For two:

  • 1 acorn squash
  • 1 Tablespoon  olive oil
  • 1 Tablespoon salt
  • 1 Tablespoon pepper
  • 1/2 lb ground turkey
  • 1/2 C onion
  • 1/2 C celery
  • 1/4 C dried cranberries
  • 1/4 C  Green apple
  • 1 Tablespoon garlic powder
  • 1 Tablespoon onion powder
  • 3 Tablespoons gorgonzola (optional)

1) Preheat oven to 400. Cut acorn squash in half and roast flesh side down, skin side up on a baking pan for about 30 minutes. Test center with a fork to make sure they are tender.

2)  Meanwhile, brown 1/2 lb ground turkey in sauté pan.  Drain excess liquid, set aside meat

3) Finely dice celery, onion, apple.

4) In olive oil, saute onion and celery about 5-10 minutes on medium heat. Add in seasoning. Add in apple and stir. Stir back in meat.

5) Pour mixture in squash, top with gorgonzola cheese.

 

More Posts:

{ Pumpkin Turkey Chili Recipe }

{ Pumpkin Pie Oatmeal – “Protein Overnight Oats” }

{ Easy Thanksgiving Turkey for Two }

About the Blogger:

Shannon Gagnon is the healthy recipe developer, food stylist and food photographer behind Crawfish & Crunches. She often shares health tips and southern recipes that she turns slightly healthier. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

 

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{ Healthy Pumpkin Fall Snack Ideas }

Spooky Pumpkin Banana Peanut Butter Protein bites crawfish & crunches2

{ Healthy Fall Snack Ideas }

When it comes to fall food, you can just find me putting pumpkin in just about anything.  The ingredient is so versatile. However, through my Instagram feed or just by glancing over this blog, my sweet tooth shines through. These recipes are easy, healthy, and you could even eat them on the go.

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{ Spooky Halloween Pumpkin Peanut Butter Banana Protein Bites }

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{ Pumpkin Pie Smoothie }

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{ Pumpkin Protein Bars }

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{ Healthy No Heat Lunches to Bring to Work }

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

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{ Spooky Recipe: Halloween Pumpkin Peanut Butter Banana Protein Bites }

Spooky Pumpkin Banana Peanut butter Protein bites crawfish & crunches

{ Spooky Recipe:  Halloween Pumpkin Peanut Butter Banana Protein Bites }

When I told P28 High Protein Foods that I was interested in writing about their protein peanut butter spreads, they not only sent me their delicious white chocolate version, but a WHOLE box of their products. My husband’s jaw hit the floor as we opened up a huge box of high protein bagels, breads, pancake mixes, and wraps. I decided that P28 probably sees a ton of savory recipes using their wraps, but I thought it would be unique to create a sweet recipe with their products.  These bites would be perfect for a quick breakfast on the go, or a post-workout snack to refuel your muscles.

Normally you are just getting carbs when you use a tortilla or bread as a vehicle for your protein, but with P28 you are getting protein on top of your protein. There are a whopping 28 grams of protein in their breads. Life. Changing.

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For about 3 servings:

  • 1 P28 High Protein Wrap
  • 3 T White Chocolate High Protein Peanut Butter
  • 1 Medium Banana
  • 1/4 C pumpkin puree
  • 1 T cinnamon
  • Optional Garnish: 3 T Walden Farms Zero Calorie Chocolate Syrup, 1 T melted peanut butter drizzle, 2 T dark chocolate chips

1) Lay out your wrap flat on a cutting board. Spread your peanut butter, then pumpkin across one whole side of a wrap.

2) Lay banana on one end of the wrap. Sprinkle with cinnamon, roll up into the wrap and chop into 1-1/2 inch pieces.

3) Drizzle with chocolate syrup, peanut butter, top with chocolate chips.

 

More Posts:

Healthy Fall Recipe { Pumpkin Protein Bars }

{ 3 Healthy Easy Must-Make Crockpot Meals }

{ Healthy No Heat Lunches to Bring to Work }

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

 

Spooky pumpkin peanut butter banana protein bites crawfish.n.crunches

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{ Healthy Easy Work Lunches: No-heat Recipes }

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When people hear that I pack my husbands lunch (and mine depending on if I’m working from home or elsewhere) every day of the week, they often ask, “How?!”, “What do you make?” They are even more surprised to hear that my husband can’t heat up his lunch at work at the moment, which takes out scooping leftovers from dinner into Tupperware for the next day. Challenge accepted! Here are a few of my favorite healthy lunch packing tips and tricks.

Sure they might LOOK fancy, but when you make a big batch of these recipes on Sunday and put them in Tupperware it makes your workweek a healthy, tasty, cinch.

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First, your salads do NOT have to be boring when they are topped with homemade { Skinny Kickin’ Chicken Salad } or { Kickin’ Cajun Crunchy Tuna Salad }. Just make sure you layer your wet ingredients at the bottom, including dressing and protein, then veggies, then lettuce on top.

I am a HUGE fan of using lettuce wraps as a vehicle for low-sodium turkey breast lunchmeat, tuna salad, chicken salad, or just grilled chicken! Top with more veggies and condiments of choice.

Andouille Sausage Deviled Eggs Crawfish & CrunchesSure these { Andouille Sausage Deviled Eggs } LOOK like they are headed to a party, but why not eat them cold in your lunch box? Talk about a step up from hard boiled eggs. If you aren’t feeling quite this fancy, hard boiled eggs are a great substitute. I eat mine with spicy brown mustard!

Sick of vegetable crudites in little plastic bags? Kick it up a notch with a bean salad that is full of chopped veggies. Try: { cajun caviar }

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Need something sweet? When you make a big batch instant pudding on the weekend and split it up into small portions, you can eat it all week.   Try this easy peasy { Quick & Skinny Southern Banana Pudding }

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{ Healthy Turkey Pot Roast Crockpot Recipe }

{ Healthy Easy Sloppy Joes – with a Louisiana twist }

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

 

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{ Healthy Easy Breakfast On-the-Go: Egg Squares }

EggSquaresCrawfishcrunches2

{ Healthy Easy Breakfast On-the-Go: Egg Squares }

Recently I posted the Turkey Sausage and Spinach version of this versatile easy healthy breakfast on-the-go. Today I am featuring another version, the Spinach and Egg White version with a little creole flava. These egg squares can be adapted to your liking. For instance, there are some cheese lovers out there,  but I omit it for an even “cleaner” version.  You could use some whole eggs as well. You could add in turkey bacon or low-sodium ham. Get creative!

The egg squares are travel friendly since you can make a batch on Sunday night, cut into squares and eat them on your way out the door.

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For about 6 servings:

  • 10 egg whites – or fill your baking dish only half way with eggs or egg whites.
  • 3 T unsweetened plain almond milk
  • 5 cups spinach
  • 1 cup fat free cheese (optional)
  • 1 T salt, 1 T pepper
  • optional garnishes: a sprinkle of creole seasoning (always have to have a southern twist in there) hot sauce, green onion

1) Preheat oven to 375. Spray 2-quart baking dish with non-stick spray. I like to vary my shapes – sometimes I’ll use a long casserole dish, other time square, other times a round pie pan. Your eggs should only fill about half the pan to leave a little room for rising.

2) I actually wilted my spinach in the baking dish in the oven slightly to reduce amount of dirty dishes.

3) Beat eggs with milk, salt and pepper. Pour eggs and cheese over spinach. Mix ingredients lightly with spatula.

4) Bake about 30-35 minutes. Insert a knife and it should come out clean. Eggs should be golden around the edges.

5) Serve warm or cut into squares, wrap in tin foil or plastic wrap and eat throughout the week. Microwave just 30 seconds. Freezes well.

 

More Posts:

{ Whiskey Bacon Crispy Chicken Drumsticks }

{ Skinny Kickin’ Chicken Salad }

{ A Meaningful New Orleans Dining Experience: Charcoal’s Burger }

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long. On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.”

For inquiries about positioning your brand in front of Shannon’s followers click here.

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

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{ 3 Healthy Easy Must-Make Crockpot Meals }

HEALTHY CROCKPOT DINNERS CRAWFISH & CRUNCHES

I don’t know about you, but the crockpot is one of my favorite things to use in the kitchen! When cooking for a crowd,  making meals in advance to put in the freezer or eat throughout the week, it makes meats so moist and flavorful.  You wouldn’t even guess these recipes are healthy for you!

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Pulled pork gets  such a bad rap because of it’s sugary sauces. This pork simmers in a low sugar and low carb homemade sauce.                     { Healthy Crockpot Pulled Pork Recipe }

 

Creole Turkey Meatballs Crawfish & crunches

Ground turkey can be so lean  that it can be hard to make it flavorful. Thanks to this tomato sauce and a slow simmer in the crockpot it becomes juicy and rich. { Healthy Crockpot Creole Turkey Meatballs in an Heirloom Tomato Sauce } 

 

SuperHealthySteakTipsSweetPotatoesRecipeCrawfishCrunches1

{ Super Healthy Crock Pot Sweet Potato and Steak Tips } You would never guess steak tips could be healthy, considering they are usually smothered in a brown gravy and served with white potatoes. Well this recipe will not damage your weight loss or weight maintenance goals!

What would you like to see me cook next?

 

More Posts:

{ No Excuses! Tips for Getting Your Workout Done When Traveling }

{ Ways to Use Greek Yogurt Your Totally Missing Out on }

{ 3 Tips and Tricks for Packing Healthy Snacks When Flying }

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long.  On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.” 

For inquiries about positioning your brand in front of Shannon’s followers click here

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

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{ Healthy Crockpot Creole Turkey Meatballs in an Heirloom Tomato Sauce }

Creole Turkey Meatballs Crawfish & crunchesMeatballs are a healthy dinner staple in this house. I make them so many different ways! Today I’m taking my traditional creole turkey meatballs and letting them simmer all day in a light broth, chock full of veggies and fresh tomatoes in the crockpot.

Serve it with a { New Orleans Muffaletta Salad }

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For 2-4 servings

You will need:

  • 2-3 T olive oil
  • 1/4 cup chicken broth (a splash)
  • Parmesan cheese (optional topping)

For the sauce:

  • 1 large can diced tomatoes
  • 1/2 onion, diced
  • 2 cups cubed eggplant
  • 2 cups sliced mushrooms
  • 2-3 cups ripe heirloom or on the vine tomatoes, cubed or halved
  • 2 cloves minced garlic
  • 1 T onion powder
  • 1 T black pepper
  • 1 T salt
  • 1/2 T crushed dried bay leaves
  • 2 T Italian seasoning
  • 2 T tomato paste

Meatballs:

  • 1 lb. ground turkey
  • 1/2 bell pepper, diced small
  • 1/2 onion, diced small
  • 3 stalks celery, diced small
  • 4 cloves garlic, minced
  • 1/2 teaspoon creole seasoning (more to taste once plated)
  • 3 T Italian Seasoning
  • 3 T onion powder
  • 2 T black pepper, 1 T salt
  • 2 eggs, beaten

Creole Turkey Meatballs 2crawfish & crunchesDirections:

1) In a large pan on high heat, brown onion in olive oil. Transfer to crockpot. Repeat with batches of eggplant, then mushrooms.

2) Place remaining sauce ingredients in crockpot and stir.

3) Mix your turkey meatball ingredients lightly with your hands or a spatula. Do not over mix. Skillet should be on medium-high heat and have either non-stick spray or olive oil on the bottom of the pan. Form small balls in your hands and then drop onto skillet. Brown on each side, being very careful not to break them. Do not cook through.

4) Gently transfer meatballs to crockpot and lay on top of veggies.

5) Pour chicken broth into hot pan and scrape up any brown bits, transfer liquid to crockpot. It may seem like there is not much liquid at this point, but all the veggies will release a lot of liquid.

6) A few hours into cooking, transfer some of the broth on the bottom of the crockpot to drizzle over the meatballs.

7) Cook for 6 hours and serve with fresh green salad and/or whole wheat pasta. Add more salt and pepper, or creole seasoning to taste. Top with parmesan. It gets even better the second day!

 

 

More Posts:

{ No Excuses! Tips for Getting Your Workout Done When Traveling }

{ Healthy Grocery List Essentials: A Few of My Favorite Products }

{ 3 Tips and Tricks for Packing Healthy Snacks When Flying }

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long.  On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.” 

For inquiries about positioning your brand in front of Shannon’s followers click here

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

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Healthy Grocery List Essentials: A Few of My Favorite Products

GROCERY LIST BLOG CRAWFISH AND CRUNCHES

Healthy Grocery List Essentials: A Few of My Favorite Products

When it comes to grocery shopping, there are thousands of lists out there online. Everyone is following a different diet, whether it’s meatless, carb-less, or dairy free. Now that I’m on a new nutrition plan, thanks to my fabulous health coach  sister-in-law, I have found that carbs are not the devil.  I am thrilled to incorporate “clean carbs” into my diet like sweet potatoes, oatmeal, and brown rice. My hair  feels healthier, I have less headaches, and a newfound energy. Enough about me, I am here to share a few of my grocery list staples that I personally feel are a part of a very balanced diet, not to mention most products are health coach approved.

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Unsweetened vanilla almond milk, unsweetened cashew milk, or unsweetened almond-coconut milk. Throw it in all your protein shakes or smoothies, mix it with cereal or oatmeal, you name it.

The obvious lean meats and seafoods including, chicken, fish, ground turkey, shrimp. Loving chicken tenderloins lately. So much easier to cook and make for a great snack.

Hardboiled eggs.

Protein bars. I die for Quest Bars. Smore’s, Chocolate Chip, Brownie, White Chocolate Raspberry, Cookies and Cream. I don’t care if I have to take out a loan to finance my addiction.

Low-salt dry roasted mixed nuts. So portable. So convenient.

Brown rice. Any old brand. I make mine in chicken broth for added flavor, season with low-sodium soy sauce, a little cajun seasoning, sometimes hot sauce.

Sweet Potatoes. I bake mine whole, the old fashioned way in the oven at 375 for about an hour depending on the size. I season with cinnamon and they make the perfect partner with a spicy ground turkey skillet, or anything buffalo chicken.

Oatmeal. “Weight Control” Quaker Instant Oats. My favorite flavors are Banana Bread and Maple Brown Sugar.

For veggies, I am constantly roasting them or grilling them in olive oil. In a pinch, I buy the steamer bags that you pop in the microwave.

Those who know me and my voracious sweet tooth might imagine I eat brownies all day everyday. However those are only for weekend treats! For dessert, this is where I get a little creative.  Right now I am mixing Arctic Zero Thin Mint Ice Cream, with a scoop of chocolate protein powder and a splash of almond milk. I pop it in the freezer for about ten minutes and top with a calorie free Walden Farms chocolate syrup. Hello pretend sundae!

If you aren’t that intense, try an occasional treat – individually wrapped Weight Watchers Ice Cream Bars. They aren’t the best for you, but I find that individual servings help prevent from eating a whole pint. Also, try sugar free chocolate pudding cups.

As for dairy – I’m not eating a ton of dairy right now, but if I had to choose I pack Fat-free cottage cheese in my husbands lunch, and if I buy yogurt it is Fat free plain Chobani. I mix in my own fruit, sweetener of choice, and a pop of Kashi Go Lean Crisp Berry Crumble as my “granola.”

What am I forgetting? What are your favorites and why?

More Posts:

{ No Excuses! Tips for Getting Your Workout Done When Traveling }

{ Ways to Use Greek Yogurt Your Totally Missing Out on }

{ 3 Tips and Tricks for Packing Healthy Snacks When Flying }

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long.  On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.” 

For inquiries about positioning your brand in front of Shannon’s followers click here

For the long version about how the site was born, read more.

For information on Shannon’s social media management business, click here.

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