Let's Hit the Bars!

We all lead pretty busy lives, and eating healthy on the go can be challenging. Things like meal prep and having healthy snacks on the fly can make this a lot easier. Unfortunately, a lot of protein or energy bars are pretty expensive if you make them a staple in your diet. Making your own protein bars at home can be an easy and delicious alternative and maybe even impress your friends at work.

Here are some great alternatives to store-bought bars if you want to try your hand at your own batch.

If you like KIND Bars - try these!

Oat & Nut Bars

Ingredients

1 cup oats

2 cups almonds

⅓ cup dried cherries

¼ cup unsweetened coconut flakes

1 tablespoon chia seeds

½ cup honey or maple syrup

2 tablespoons coconut oil

Instructions :

1. Combine dry ingredients in bowl.

2. Over medium heat or in microwave, slowly bring oil and honey to a boil. Pour over dry ingredients.

3. Transfer mixture to a lined baking dish and press into an even layer. Let bars cool to room temperature or place in fridge for 30 minutes. Remove bars, cut into slices and store in a sealed container for up to 10 days.

If you have mad love for Lara bars, make these!

Cocoa Peanut Butter Date Bars

Ingredients :

1 cup dates

1 cup of almonds

½ cup protein powder of choice

¼ cup cocoa powder

¼ cup powdered peanut butter

2-4 tablespoons almond milk

Instructions :

1. Process dates in a food processor until they are broken up into small pieces. Add in nuts and mix until a mixture forms.

2. Add remaining ingredients and pulse to combine until a sticky ball forms. You may need more or less almond milk to get desired consistency depending on protein powder.

3. Press mixture into a lined baking dish and place in fridge for 30 minutes. Remove and cut into slices. Store bars in fridge for up to a week.

Instead of reaching for that pumpkin muffin, have these!

Pumpkin Protein Bars

Ingredients :

1 cup pitted dates

½ cup raw almonds

2 tablespoons unsweetened shredded coconut

2 tablespoon chia seeds

⅓ cup vanilla protein powder

½ teaspoon pumpkin pie spice

¼ cup pure pumpkin puree

Instructions :

1. Combine bar ingredients in a food processor and pulse until smooth.

2. Press mixture into a lined pan and place in fridge for 60 minutes

3. Remove and slice into bars, store in fridge for up to a week.

Next time you want a delicious whole foods snack, carve out some time to make your own bars and you’ll be eating healthy all week.

Stay on track, and in balance

For many people, staying on track and achieving their goals means never, ever slipping up. That idea may work for some, but for me, I find that striving for balance in all areas of my life, including my nutrition is the best for me. And that includes eating at restaurants, and even enjoying a delicious brunch like the one above.

I had a lovely brunch with my beautiful sister-in-law this past weekend where we caught up on our lives, drank dark coffee and bright tea, shared an incredible cauliflower appetizer (jumpin’ on this brunch appetizer bandwagon- this should be a more common thing!) and allowed ourselves to slow down for a bit in the midst of our crazy  busy lives.

Sharing a meal has long been a social experience, and many studies show that when we enjoy our meals with others, we show decreased signs of stress and often better digestion. We have to eat, so we might as well do it together right?

I believe that leading a healthy, vibrant and full life will often include eating at restaurants, and sometimes you can control this and sometimes you can’t. What you are always in control of however, is what appears on the plate in front of you and how you feel about it. It doesn’t do you or your body any good to feel guilty or like you’re ‘cheating’ by having something off your usual plan.

Swap the potatoes for fruit, add some veggies, put the dressing on the side, or… don’t!

Enjoy the company, enjoy yourself, slow down and really taste your food, experience the moment and the meal for what it is. Know that you are nourishing your body with not only good food, but good conversation and happiness and that it’s ok. Tomorrow you’ll have that fresh smoothie or that kale salad and everything will, as always, remain in balance.

Smooth Moves

Got someone who just doesn’t get enough veggies? Or just want to add more veggies to your diet without effort or even really tasting them? I’ve got the perfect solution for you- smoothies!

Smoothies are my favorite go-to for a quick breakfast or after a workout when I don’t have time to throw something else together. When putting together a smoothie, it’s important to consider all of the elements that make up a balanced meal, including healthy fat, protein and fiber. Without all of these, you are at risk of spiking your blood sugar quickly which can sabotage weight loss and cause you to be hungry again soon and reach for something else.

The rules I like to follow when I make a smoothie are a 1:2 ratio of fruit and veggies, for every fruit serving, I include 2 servings of vegetables, and include fat and protein.

Pick 1 fruit, 2 vegetables, 1 liquid, 1 fat, 1 protein, 2-3 ice cubes = your complete smoothie.

Here are some of my favorites :

Fruit :

• 1/2 frozen banana

• 1/2 cup frozen blueberries, strawberries, blackberries, or mixed berries

• 1/2 orange

• 1 packaged unsweetened acai puree

Veggies :

• 1-2 cups spinach

• 1 carrot

• 1 cup kale

• 1-2 beets

• 1/4-1/2 sweet potato

Liquid :

• 1 cup unsweetened non-dairy milk or regular milk

• 1 cup unsweetened coconut water

• 1 cup cold water

Fat :

• 1-2 tbsp nut butter

• 1-2 tbsp hemp seeds

• 1-2 tbsp chia seeds

• 1/4 cup raw nuts

• 1/4 avocado

Protein

• 1/2 cup nonfat plain greek yogurt

• 1 scoop plant based protein powder

• 3 tbsp powdered peanut butter

Be mindful of portion sizes and remember, if weight loss is your goal or even maintenance, a smoothie is a great option, but not in addition to all of your regular foods, otherwise you’ll have a caloric excess. If you are trying to gain weight, increase protein and fat content and consume in addition to your regular diet.

Happy blending, you’re only limited by your creativity, I promise you won’t even know the veggies are in there and can get 1/2 of your servings of both fruit and veggies in one smoothie! Let me know what you’ve tried!