09-01-2014

Blueberry Macaroon Energy Bites

Monday is here and the deal stands…

A brand new recipe!

When thinking about how to incorporate nuts or trail mix into a client’s diet in a creative way, there tends to be a roadblock for me. Not everyone will eat plain nuts, or even trail mix… so how else can I get the omega-3, nutrient dense and salty snack into an athlete’s body?

Meet energy bites. There are SO many varieties. They are delicious no matter which one you choose. They are the perfect snack based on nutritional qualities.

I took one of my very favorite energy bite recipes and tweaked it to give room for using the blueberry macaroon mix because it is addictive and it will most definitely be a brand new way for many people to get in their omegas {woohoo!}.

This recipe is gluten-free (check your oats) & dairy-free.

Blueberry Macaroon Energy Bites

Ingredients

1/2 cup almond butter
1/4 cup honey
1 tsp. vanilla extract
3 tbsp cocoa (optional)
1 cup old fashioned oats
1 cup Sahale Blueberry Macaroon mix, chopped

Directions

In a large bowl, mix almond butter, honey, vanilla extract and cocoa {if using} well. Add in oats and mix well.

Form ~20 energy bites in small balls {think ping-pong ball size}.

Sahale Blueberry-2

Roll balls in chopped blueberry macaroon mix.

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Refrigerate in airtight container for up to 7 days.

Nutrition (1 energy bite): 77 calories, 4.5g fat, 8.5g carbohydrate, 1.5g fiber, 2.5g protein

2-3 bites is the perfect morning or afternoon snack for those watching their weight… bump it up if you’re looking to gain.

Sahale Blueberry-the fueled athlete

 

Have a favorite energy bite recipe already? Please share!

 

Blueberry Macaroon Energy Bites
 
Prep time
Total time
 
Author:
Recipe type: Snack
Serves: 10
Ingredients
  • ½ cup almond butter
  • ¼ cup honey
  • 1 tsp. vanilla extract
  • 3 tbsp cocoa (optional)
  • 1 cup old fashioned oats
  • 1 cup Sahale Blueberry Macaroon mix, chopped
Instructions
  1. In a large bowl, mix almond butter, honey, vanilla extract and cocoa {if using} well. Add in oats and mix well.
  2. Form ~20 energy bites in small balls {think ping-pong ball size}.
  3. Roll balls in chopped blueberry macaroon mix.
  4. Refrigerate in airtight container for up to 7 days.
  5. -3 bites is the perfect morning or afternoon snack for those watching their weight… bump it up if you’re looking to gain.
Nutrition Information
Serving size: 1 bite Calories: 77.8 Fat: 4.5 Carbohydrates: 8.5 Fiber: 1.5 Protein: 2.5
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08-29-2014

Blog Break = Heartbreak

heart·break \ˈhärt-ˌbrāk\ noun
: a very strong feeling of sadness, disappointment, etc.
: crushing grief, anguish, or distress

Everyone gets busy. It actually isn’t even a valid excuse for anything anymore when someone replies with “I’m sorry, I’ve just been so busy”. Who isn’t, right? This is where is comes down to priorities.

Who is actually SO busy that they are skipping out on Grey’s Anatomy or Game of Thrones or {my personal favorite} Homeland? Oooooh… this is where it gets interesting. Very few. It comes down to priorities.

 

So this is my apology to all of you who have been wondering where the heck I have been the past month… there’s really no valid excuse. I’ve realized this little blog break has caused me some heartbreak. I’ve felt the sadness and disappointment of not interacting with all of you on a regular basis.

Yes… I moved. I received new projects at work. I’m trying to train Bella to roll over. The list goes on.

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The important news is I’m back…

 

Starting Monday, I have some great posts planned for the blog annnnd there is a big project in the works, which remains a secret for now.

Remember when I told you about Sahale Snacks?

Great news. They are touring around the US giving out samples of their newest inventions. I was lucky enough to try all three varieties and cannot wait to share some of my own creations with you!

Monday will roll out with a new recipe {from yours truly} containing the Berry Macaroon Almond Mix.

The Snack Better Tour is currently in California so check out their Facebook Page for details on where you can get some samples!

On a different note, what are you craving from the blog these days? Recipes? Sports nutrition education? Let me know in the comments or shoot me an email!

Have a wonderful holiday weekend!

*Note: these are not affiliate links. The links are a general resource.

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07-24-2014

Swanson Giveaway!

 

This month is the 45th anniversary for Swanson Health Products… what better way to celebrate than with a giveaway!

45-Healthy-Foods_Blog

Swanson was kind enough to contact me asking if I would want to participate in celebrating their long term success. Well, of course! Not only does Swanson offer great products, but their products are third party tested. We’ve talked about this before… it’s extremely important to consider when choosing supplements, especially if you’re a competitive athlete.

I was thrilled to receive this response when asking about the quality of their supplements & if they’re testing them:

We are recognized as a Registered GMP Facility by NSF International, the world’s leading authority on standards development and public safety. As participants in the voluntary NSF GMP program, our headquarters and bottling facility in Fargo are audited by independent investigators to ensure complete compliance with federal regulations. With over 65 years of experience operating in 80 countries around the world, NSF conducts investigations with the highest level of scientific and technical expertise. – Website

One of my favorite parts of online shopping is that it is delivered directly to your door. Instead of standing in a grocery aisle comparing products, here you can pick what you need knowing the quality is top-notch. I found some pretty great treats when browsing the site…

Organic Honey

Cocoa Nibs

Spirulina

Flaxseed Oil

Tart Cherry Juice Concentrate

Check out Swanson’s Sweepstakes page for a chance to win 45 Healthy Foods and $500!

Did I mention the pricing is really reasonable?? With a $45 gift card, you can definitely load up on many of your favorites!

I encourage you to follow Swanson Health Products on FacebookTwitterPinterest and Instagram!

45-logo

Good luck! The giveaway starts now and lasts 24 hours!

a Rafflecopter giveaway

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07-07-2014

Mini Summertime Pot Pies

Ever get the craving for a certain food… in the wrong season? Chicken pot pies are a winter comfort food but here they are making a summertime appearance!

I added some summer vegetables & lightened up the traditional pot pie recipe to give you this creation below… Super easy & athlete approved!

Mini Summertime Pot Pies

Adapted from: Meal Makeover Moms

Ingredients

1 1/2 tablespoons olive oil, divided
1/2 small onion, diced (about 1/2 cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into 1/2-inch dice
1/2 teaspoon dried tarragon
1/2 teaspoon kosher salt
Pinch of black pepper
1 small can reduced-fat cream of chicken soup
1 yellow summer squash, quartered lengthwise and diced
1 zucchini, quartered lengthwise and diced
2 carrots, diced
1/2 cup frozen corn
12 pre made refrigerated biscuits (Immaculate Biscuits)

Directions

1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
2. Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Add in the squash and zucchini. Cook for a couple more minutes.

Mini Pot Pies-1

Mini Pot Pies-2

3. Add 3/4 of the can of cream of chicken soup to the skillet along with the peas and corn stir gently until the sauce is spread evenly, about 2 minutes.

Mini Pot Pies-3
4. To prepare the mini pies, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 biscuit into each cup, letting it extend over the sides by gently stretching it.

5. Place a generous 1/4 cup of the chicken mixture into each wrap. Fold the corners up and over the top of the filling and press to seal the edges. They will rise & look like this:

Mini Pot Pies-4
6. Bake until golden and crisp, 12 to 15 minutes. Cool slightly before eating.

Mini Pot Pies-6

Nutrition Facts (1 pot pie): 230 calories, 7g fat, 30g carbs, 2g fiber, 13g protein

Keep in an airtight container in the fridge for lunch during the week!

Mini Pot Pies-7

 What’s your favorite “mini” recipe?

Mini Summertime Pot Pies
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Entree
Serves: 6-12
Ingredients
  • 1½ tablespoons olive oil, divided
  • ½ small onion, diced (about ½ cup)
  • 2 cloves garlic, minced
  • 1 pound boneless, skinless chicken breast halves, cut into ½-inch dice
  • ½ teaspoon dried tarragon
  • ½ teaspoon kosher salt
  • Pinch of black pepper
  • 1 small can reduced-fat cream of chicken soup
  • 1 yellow summer squash, quartered lengthwise and diced
  • 1 zucchini, quartered lengthwise and diced
  • 2 carrots, diced
  • ½ cup frozen corn
  • 12 pre made refrigerated biscuits (
  • Immaculate Biscuits
  • )
Instructions
  1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
  2. Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Add in the squash and zucchini. Cook for a couple more minutes.
  3. Add ¾ of the can of cream of chicken soup to the skillet along with the peas and corn stir gently until the sauce is spread evenly, about 2 minutes.
  4. To prepare the mini pies, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 biscuit into each cup, letting it extend over the sides by gently stretching it.
  5. Place a generous ¼ cup of the chicken mixture into each wrap. Fold the corners up and over the top of the filling and press to seal the edges.
  6. Bake until golden and crisp, 12 to 15 minutes. Cool slightly before eating.
  7. Nutrition Facts (1 pot pie): 230 calories, 7g fat, 30g carbs, 2g fiber, 13g protein
Nutrition Information
Serving size: 1 Calories: 230 calories Fat: 7g Carbohydrates: 30g Fiber: 2g Protein: 13g
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07-04-2014

Happy Fourth

What does the word “freedom” mean to you?  For me, it starts with being thankful for the many freedoms we enjoy on a daily basis… freedom of speech, the ability to choose & share our beliefs. These freedoms, and others, are part of what makes our nation so special.

 

As the late President Eisenhower once stated, “Freedom has its life in the hearts, the actions, the spirit of men, and so it must be daily earned and refreshed.”

 

Army

I am thankful for the many men and women from our past and present who have helped defend these freedoms. I am especially thankful for the many men that I personally worked with over the past year and a half. Whether they are deployed, safe at home with their children or traveling across the country, they have all done more than we will ever fully comprehend.

Most of you know I worked with Special Forces soldiers at my previous job. I’ve always had a strange love for anything involving the military and fighting for our country. My grandfather and uncle both served in the military but it wasn’t that I heard lots of stories from them or even knew much about their journey during that time. I’m just drawn to the men and women who fight for us, for our country, for their kids. It’s amazing and humbling and courageous… all at the same time. How could you not be drawn to a person like that? A person that is willing to sacrifice everything for someone else?

While I was working at THOR3, the “regulars” (guys I met with regarding nutrition) frequently stopped in just to say “hi”. Some of them had just returned from a deployment and were still on leave. Some were heading out soon. A few took the time to sit down and share some of their stories. When we had down time, the stories would go on for a while and get pretty specific. Most of them weren’t happy stories… they were surprising and hard to hear. The stories involved fighting, shooting, wounds and some tragedy. As some of them sat there reliving the story, I could literally see the wounds they spoke of. However, the happy stories came soon after the sad ones… stories of reuniting, plans to visit family, plans to recover & get back in shape using our program of strength training, physical therapy and nutrition.

I’m not sure why these brave men chose to share such personal experiences with me but I will be forever grateful. Few of us get the glimpse into their real lives. Many of us depend on movies made about them, books written about them and stories passed down. I saw into their real lives. Present day lives. And I loved it.

The Fourth of July is one of my favorite days. It’s not about BBQs, beer, or red, white & blue desserts. It’s about remembering that freedom is precious. It’s about remembering that many people are still fighting the good fight. It’s about remembering that while we’re here, they are still overseas.

On this Fourth of July weekend, I hope each of you is blessed to spend time with friends and family. I also hope you will join me in reflecting on how blessed we are to live in a country where freedom is valued and protected. In the midst of the picnics, fireworks and precious time with family and friends, please take a moment to remember those who gave their lives protecting our freedom, and offer a prayer of thanks and safekeeping for those who continue to defend our independence.

Happy Fourth!

 

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