No-Bake Energy Bites

Here’s a simple recipe for a healthy, tasty snack — No-Bake Energy Bites.

I was introduced to this recipe about a year ago, by my colleague and business partner, who brought them to our strength and conditioning facility.  Since then, I’ve seen the recipe (and several variations) posted on Facebook and other social media sites.

N0-bake energy bites are easy to prepare (total prep time is about 10 minutes) and, once you and your family taste them, you won’t be able make them fast enough.

The original, basic recipe looks like this:

Ingredients:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips or cacao nibs (optional)
• 1/3 cup honey or agave nectar
• 1 Tbsp. chia seeds (optional)
• 1 tsp. vanilla extract

Directions:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour
2. Once chilled, roll into balls of whatever size you would like. (mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week
3. Makes about 20-25 balls

The recipe can be modified to your taste.  You can add, subtract, or substitute ingredients.  If you’d like, press the mixture into a baking dish lined with parchment paper, and you can make energy bars instead.

Give ’em a try.

Your thoughts?

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No-Bake Energy Bites

Here’s a simple recipe for a healthy, tasty snack — No-Bake Energy Bites.

I was introduced to this recipe a few years ago, by my colleague and business partner, who brought them to our strength and conditioning facility.  Since then, I’ve seen the recipe (and several variations) posted on Facebook and other social media sites.

No-bake energy bites are easy to prepare (total prep time is about 10 minutes) and, once you and your family taste them, you won’t be able make them fast enough.

The original, basic recipe looks like this:

Ingredients:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips or cacao nibs (optional)
• 1/3 cup honey or agave nectar
• 1 Tbsp. chia seeds (optional)
• 1 tsp. vanilla extract

Directions:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour
2. Once chilled, roll into balls of whatever size you would like. (mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week
3. Makes about 20-25 balls

The recipe can be modified to your taste.  You can add, subtract, or substitute ingredients.  If you’d like, press the mixture into a baking dish lined with parchment paper, and you can make energy bars instead.

Give ’em a try.

Get STRONGER, Get FASTER!

Your thoughts?

Before a Big Restaurant Meal…

I love going out to eat, especially when dining out involves one of my favorite restaurants (usually Italian or sushi).  Unfortunately, for many of us, dining out often results in a high-calorie, overeating extravaganza.

In a past blog post, I’ve offered this strategy:  As soon as your meal is served, divide it in half.  Put half in a carry-out container and set it aside for a future meal, and eat the other half.  It takes some discipline (as any worthwhile endeavor does), but it works.

Here’s another idea:  Before you go out to eat, grab a snack.  Aim for about 200 calories, and make sure the snack contains at least 15 grams of protein.  Examples of pre-restaurant snacks could be a whey protein powder shake or apple with peanut butter or cheese.  This strategy provides nutrition-dense calories that will blunt your appetite and help you eat more reasonably when dining out.

Please also see related article, Eat Smaller, More Frequent Meals and Snacks.

Get STRONGER, Get FASTER!

Your thoughts?

Go Nuts With Pistachios

The next time you’re reaching for a snack, skip the chips and grab a handful of Pistachio nuts instead.  Pistachios are a rich source of heart-healthy fats and a number of vitamins and minerals, making them a great snack choice.

a 1-oz. serving of pistachios, about 50 nuts, provides:

• 160 calories
• 13 grams of fat (mostly the healthy, unsaturated kind)
• 8 grams of carbohydrates, including 3 grams of fiber
• 6 grams of protein

Pistachios are also a rich source of minerals like phosphorus and potassium; and vitamins A, C, and several of the B complex of vitamins.

Get STRONGER, Get FASTER!

Your thoughts?

Have a (Nutritious) Snack

Forget the 100-calorie snack packs — they’re little more than slick marketing.  Most of them are still the same unhealthy, processed foods loaded with artificial ingredients.  You’re better off skipping the pre-packaged foods in favor of real food.  Aim for snacks that provide a balance of clean carbs, lean protein, and healthy fats.  This list is by no means all-inclusive, but try these healthy, low-calorie snacks:

• Apple, banana, carrots, or celery with peanut butter (heck… anything with peanut butter!)
• Carrot sticks with cottage cheese
• Banana with semi-sweet chocolate chips
• Air-p0pped popcorn, sprinkled with parmesan cheese and cayenne pepper
• Cottage cheese with salsa and corn chips
• Baked sweet potato with greek yogurt and salsa
• A skinny latte with 8 oz. fat-free steamed milk, with a shot of espresso and a sprinkle of cinnamon
• Red bell pepper with hummus
• Greek yogurt with blueberries and almonds
• Low-fat string cheese and whole grain crackers
• Hard-boiled egg with guacamole

Get STRONGER, Get FASTER!

Your thoughts?

No-Bake Energy Bites

Here’s a simple recipe for a healthy, tasty snack — No-Bake Energy Bites.

I was introduced to this recipe about a year ago, by my colleague and business partner, who brought them to our strength and conditioning facility.  Since then, I’ve seen the recipe (and several variations) posted on Facebook and other social media sites.

N0-bake energy bites are easy to prepare (total prep time is about 10 minutes) and, once you and your family taste them, you won’t be able make them fast enough.

The original, basic recipe looks like this:

Ingredients:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips or cacao nibs (optional)
• 1/3 cup honey or agave nectar
• 1 Tbsp. chia seeds (optional)
• 1 tsp. vanilla extract

Directions:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour
2. Once chilled, roll into balls of whatever size you would like. (mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week
3. Makes about 20-25 balls

The recipe can be modified to your taste.  You can add, subtract, or substitute ingredients.  If you’d like, press the mixture into a baking dish lined with parchment paper, and you can make energy bars instead.

Give ’em a try.

Get STRONGER, Get FASTER!

Your thoughts?

Before a Big Restaurant Meal…

I love going out to eat, especially when dining out involves one of my favorite restaurants (usually Italian or sushi).  Unfortunately, for many of us, dining out often results in a high-calorie, overeating extravaganza.

In a past blog post, I’ve offered this strategy:  As soon as your meal is served, divide it in half.  Put half in a carry-out container and set it aside for a future meal, and eat the other half.  It takes some discipline (as any worthwhile endeavor does), but it works.

Here’s another idea:  Before you go out to eat, grab a snack.  Aim for about 200 calories, and make sure the snack contains at least 15 grams of protein.  Examples of pre-restaurant snacks could be a whey protein powder shake or apple with peanut butter or cheese.  This strategy provides nutrition-dense calories that will blunt your appetite and help you eat more reasonably when dining out.

Get STRONGER, Get FASTER!

Your thoughts?

Go Nuts With Pistachios

The next time you’re reaching for a snack, skip the chips and grab a handful of Pistachio nuts instead.  Pistachios are a rich source of heart-healthy fats and a number of vitamins and minerals, making them a great snack choice.

a 1-oz. serving of pistachios, about 50 nuts, provides:

• 160 calories
• 13 grams of fat (mostly the healthy, unsaturated kind)
• 8 grams of carbohydrates, including 3 grams of fiber
• 6 grams of protein

Pistachios are also a rich source of minerals like phosphorus and potassium; and vitamins A, C, and several of the B complex of vitamins.

Get STRONGER, Get FASTER!

Your thoughts?

Have a (Nutritious) Snack

Forget the 100-calorie snack packs — they’re little more than slick marketing.  Most of them are still the same unhealthy, processed foods loaded with artificial ingredients.  You’re better off skipping the pre-packaged foods in favor of real food.  Aim for snacks that provide a balance of clean carbs, lean protein, and healthy fats.  This list is by no means all-inclusive, but try these healthy, low-calorie snacks:

• Apple, banana, carrots, or celery with peanut butter (heck… anything with peanut butter!)
• Carrot sticks with cottage cheese
• Banana with semi-sweet chocolate chips
• Air-p0pped popcorn, sprinkled with parmesan cheese and cayenne pepper
• Cottage cheese with salsa and corn chips
• Baked sweet potato with greek yogurt and salsa
• A skinny latte with 8 oz. fat-free steamed milk, with a shot of espresso and a sprinkle of cinnamon
• Red bell pepper with hummus
• Greek yogurt with blueberries and almonds
• Low-fat string cheese and whole grain crackers
• Hard-boiled egg with guacamole

Get STRONGER, Get FASTER!

Your thoughts?