Summer may be winding down, but the temperatures are still rising, especially in Texas. Bikini season is still going and that means healthy eats! However, if you’re like me, bikini season is all day, every day. These flavor rich bites are a fantastic addition to your morning routine if you’re looking for a workout boost, post-workout snack, or mid-day snack for extra energy. Not only are the bites easy to make but they are packed with ‘good for you’ nutrients and mouthgasmic worthy. If you like berries and nuts – this creation is definitely for you.
Now let’s talk shop. These bites contain: chia seeds, coconut flakes, cashews, raspberries, dates, protein powder, a banana, and some water. Basically these bites are a mouthful of antioxidants and protein with natural sweet flavorings. Next time you’re opting for store bought energy balls, snacks, or protein bars with ingredients that are unpronounceable or contain numbers, try these, you’ll know exactly what you are eating.
- 2 cups raw cashews (soaked/drained)
- 1 cup raspberries (frozen or fresh)
- 1 medium banana (fresh)
- 2 heaping tablespoons unsweetened coconut flakes
- 5 large medjool dates (pits removed)
- 1 tablespoons chia seeds
- 3 tablespoons warm water
- 1 scoop Vanilla Vega Protein Powder (this protein powder can be found just about anywhere – Target, Amazon, Whole Foods, Vitamin Shoppe, Costco, and GNC)
- Toss cashews and water into a blender and pulse/blend until soft.
- Add coconut flakes, banana, and dates to the nut mixture then pulse/blend until the mixture is homogeneous.
- Remove cashew mixture from the blender. Fold in the raspberries and chia seeds utilizing a fork. Use the fork to mash up some of the berries so that they are not whole.
- Line a cooking sheet with parchment paper.
- Use a tablespoon to create scoops to drop on the parchment paper. Aim to make each portion half the size of the tablespoon utilized.
- Freeze for 4-5 hours then remove from the freezer and store in a parchment paper lined airtight tupperware container.
- Now you’ve got energy bites whenever you want!
- Time to get energized.
xxx – Sarah
Not everyone is a morning person… I’m not but I’ve trained myself into a ‘fake’ morning person. I’ve noticed that when I workout early, my energy level is much higher, and my coffee intake is lower. Sometimes you just have to bite the bullet or in my case not snooze a thousand times – just get up and get moving!
Nothing screams Monday better than working your legs. Try the workout below for an extra oomph and challenge yourself. I promise you’ll feel the burn tomorrow.
Warm-up: Air Squats; 25 reps, 3 sets
Exercise #1: Shoulder Width Smith Squats; 10 reps, 3 sets (add weight each time)
Exercise #2: Barbell Good Mornings; 15 reps, 4 sets (increase weight each time)
Exercise #3: Seated Leg Extension; 15/12/10/8 reps, 4 sets (increase the weight each time)
Exercise #4: Medicine Ball Abdominal Twists; 30 reps, 3 sets
Exercise #5: Lying Leg Curl; 15 reps, 4 sets
Triple Superset/Exercise #6: Leg Press – wide stance (10 reps), feet together at the middle (10 reps), and toes/calf raises (25 reps) x 4 sets
Exercise #7: Decline abdominal sit-up; 15 reps, 3 sets
Walk it off, shake it off, and strut it off…
xxx – Sarah
I’m all about the tortillas… Especially if they are fresh but when watching caloric intake, and trying to get ready for the holidays, the key is to swap appropriately. I was in the mood for beef and tortillas but I decided to turn that craving into lettuce wraps and boy am I glad – these are packed with quite a powerful punch! Sidebar – the dish is both gluten and dairy-free!
Beef is a great source of protein, zinc, and iron which play a role in our energy levels and maintenance of our body. Its nutrients are readily absorbed since it is a ‘high biological value’ source aka from an animal rather than through a pill or powder. Quick solutions are not always the best, in other words, put down the pills for a change.
- 1 pound, ground beef (I prefer to use 90% lean/10% fat)
- 1 red bell pepper, diced
- 1/4 cup cilantro, minced
- 1/2 cup cashews, chopped
- 1/2 cup sweet onion, chopped
- 2 tbsp roasted or regular garlic, minced
- 1/2 apple, diced
- 2-3 tbsp Sriracha sauce or salsa (I am a huge fan of the La Costena brand)
- To taste/recommended spices: curry powder, paprika, sea salt, ground black pepper, and red pepper flakes (I used all of them – one or two shakes of each spice)
- In a large saucepan combine the red pepper, cilantro, onions, cashews, garlic, and apple, and toss under medium-high heat for about 3-5 minutes.
- Add the ground beef and mix into the ingredients. Allow to cook for 10 minutes then reduce to medium or low heat for 5 minutes.
- Set up a plate or several plates with 2-3 lettuce wraps open-faced for the beef to be topped on.
- Optional: Add sliced avocado on top for an additional oomph.
- Serve with your favorite Vino or iced beverage.
- Happy munchin’ y’all!
xxx – Sarah
Meals throughout the day are very important and the main reason is to keep your metabolism working rather than to slow it down. When you feed your body, your metabolism works, and when you don’t, it
works. The key to successful weight loss management is constantly keeping yourself fed and some of the other benefits include: 1) Energy, 2) Satiety, and 3) Performance.
This is a guilt-free dish that I love to eat as a snack between meals or as a meal. What makes it so perfect? It is a lean dish that is high in protein, water, antioxidants, and complex carbohydrates. The best, and I mean absolute best, part of this recipe is that it takes less than 10 minutes to make – pressed for time? Test it out now!
Meat Mixture Ingredients:
- 1 pound, ground – lean turkey breast (97-99% fat-free)
- 1 cup, quartered – angel sweet cherry tomatoes (or plain cherry tomatoes)
- 1/2 cup, minced – celery
- 2-3 tablespoons, minced – garlic
- 1/4 cup, minced – cilantro
- 1-2 tablespoons – ‘Garlic Lovers’ Flavor God Seasoning (Sidebar note: I am absolutely loving the Flavor God products since they are packed fresh, high in flavor, low-sodium, gluten-free, and interchangeable thus can be utilized with any recipe).
- Coconut oil or spray of choice to coat the frying pan
- 2 cups, medium sliced – celery stalks
- 1 cup, sliced – champagne sweet cherry tomatoes (or plain cherry tomatoes)
- In a coated frying pan over medium-high heat, combine the garlic and cilantro then mix well.
- Add the celery and tomatoes then saute for about 2-3 minutes then lower to medium heat.
- In a separate bowl, mix the flavor god seasoning and the ground turkey together.
- Add the ground turkey to the garlic/cilantro mixture and mix well for 3-5 minutes allowing the meat to form a light brown to golden color.
- Remove from heat.
- In four Tupperware containers for snacks or four regular plates – layer the celery on the bottom followed by the tomatoes.
- Then add the ground turkey mixture on top (divide into four portions). The key is to think of a nacho bean layer dip but only with water-based vegetables and lean animal protein.
- Serve cold or heated – time to get crunchin.’
xxx – Sarah