Do you want to get the best nutrients in you after a workout but know better than to buy store-bought power bars laden with hydrogenation, sugars, sugar alcohols, and GMOs? Well, I have the solution. With just a little planning and a lot of fun in the kitchen, you can do it yourself!

TIP #1:  To maximize your next workout, have a good source of protein and carbohydrates within 30 minutes after each workout.

 This will maximize on the glycogen storage lost in the workout, and provide ample amino acids to aid in repair of torn muscle.

TIP #2:  Dietary fiber will increase satiey, and therefore will help with any weight loss goals.

 RECIPE: Uber Jacked Up Power Bar

This is a VERY versatile recipe that can be used with whatever you have in the pantry!

PREP TIME: 12 MINUTES

1 c. ground oats or high fiber cereal, crushed

1  c. carrot, shredded

3/4 c. mixed dried fruit such as mango, pineapple, papaya, dates, and cherries

1/4 c. sunflower seeds

1/4 c. toasted coconut

1/2 c. chopped cashews and macadamia nuts (or any combination of nut)

1T. total of cinnamon, nutmeg, allspice, ginger, and cloves, combined

2-3 T. Nature’s Place almond butter

2-3 T. coconut milk

2 T. flax seeds, ground

 1 scoop My Essentials protein powder

Pulse all ingredients to desired consistency in food processor and press into 8x8-inch pan. Cut into 12-16 bars. 

Summertime is great time to get creative with some fun and refreshing beverages that also keep you hydrated!

I WANT YOU! to be a part of this discussion of what has worked for you and what gimmick diet you’ve tried that deserves 2 thumbs down!

Kale has received such huge recognition in the past 5-10 years as the new Superfood, with many hailing it the “Queen of Greens” and “the New Beef”.  

Spring brings us many tasty eats that grow wild throughout the region, one of them being the Rhubarb plant.  Known for it’s bittersweet qualities, and able to last several days in refrigeration, it also has been thrown into a large variety of dishes, including salads, roasted alone or with other vegetables, in jams, sweet desserts and even as a beverage.

As the name suggests, the Paleo Diet (AKA the caveman or the hunter/gatherer diet) is modeled after what people ate during the Paleolithic era, which stretched from 2.5 million to 10,000 years ago. The lack of dairy foods (like yogurt,  butter, and cheeses), grains, sugar, oils, and processed foods in our ANC'stors’ diet was not by choice, but availability, so they relied heavily on animal meat and vegetation.

When a client says to me they don’t think they could ever do a 5K race, “I can’t run...”, and follows with something like, “It’s never been in me.”, I immediately take the challenge.  The challenge for me is to work with this client on all their limiting perceptions, and self defeating conversations within themselves...

So tell me, are you into foraging . . .?!? C’mon, everyone does it . . .! It’s not gonna hurt you! I bet your folks even tried it once or twice . . .

You are destined to have a tantalizing, but tasteful time....

Don’t you just love when you have that go-to recipe that is so versatile you can make it without having to plan ahead or make a trip to the grocery store or fresh market. Being a Mom of two girls, and having a busy lifestyle where we always seem to be on the go with school, work, and sports, there needs to be easy, healthy recipes that any of us can make within just a few minutes. I am thankful my girls love to create recipes in the kitchen with me, and have created a few of their own favorites just based on this one easy, versatile, and very healthy breakfast treat, or any time snack.