Lisa Makeeva, RD, MAN, CPT

https://www.nytimes.com//opin/nike-running-mary-cain.html

Anyone else love those Costco chocolate almond clusters? Well turns out they are super easy to make, and way cheaper too Just melt 1/2 cup peanut butter, 1/2 cup semi sweet or dark chocolate chips, and 1 TBSP coconut oil in a pan. Once melted, add 1/4 cup chia seeds, 1/4 cup crushed pumpkin seeds, and 1 cup crushed almonds. Mix it all up and spoon 1 TSP worth onto baking sheet lined with parchment paper. Freeze until the clusters have hardened and sprinkle with sea salt Quick and delicious snack packed with fibre, healthy fats, and protein. Cuz eating chocolate and balanced blood sugars shouldn’t be mutually exclusive

PUMPKIN OAT ENERGIZER BALLS Fuel your body with proper foods to get the most out of your workouts and feel your best. These are great to have before an early morning workout (when you don’t have enough time to digest an actual meal) as they are predominantly carbohydrate (from oats and pumpkin purée) plus a bit of fats and protein (from peanut butter, chia seeds and pumpkin seeds) to keep your blood sugars stable. They are made with 100% real food which will help you funct...ion at your best INGREDIENTS: 2 cups oat flour (i blended large flake oats in @vitamixca ) 1/2 cup pure pumpkin purée 1/4 cup natural peanut butter 1/4 cup chia seeds 1/4 cup salted pumpkin seeds 1/4 cup honey 10 drops @nowfoodsofficial French vanilla stevia Chocolate chips to coat (optional) Blend all ingredients in vitamix separately and then mix well using a spoon in a large bowl. Form a TBSP worth of mixture into a ball and coat with chocolate chips Store in fridge or freezer See more

FACT: having a high protein and fibre snack every 3-4 hours leads to the greatest muscle protein synthesis (vs having all your protein in 1 big meal). It also helps stabilize your blood sugars, give you consistent energy throughout day, and helps prevent overeating since you aren’t going into your next meal starving make sure your snack includes: 1) fibre (chia seeds, hemp seeds, blueberries) 2) protein (1/2 cup cottage cheese) 3) whole grain carb (sprouted whole grain piece of toast) Happy #toasttuesday

FRUITY BREAKFAST BARS fresh out the oven had a bunch of pumpkin seeds and dried fruit laying around for a while, so decided to put them to good use and whip up some homemade granola bars these bars are: Gluten free High in fibre Satiating Great pre-workout snack due to all those good complex carbs ... Aaand they tasty af If you’re not a morning person, whip up a batch next weekend and you’ll have a wholesome breakfast to grab and go for the rest of the week! SAve the recipe below for later and note - you can modify with whatever dried fruit/nuts/flour you have on hand Ingredients; 250g apple sauce (mashed banana also works) 1/2 cup chopped dried apricots 3/4 cup Thompson raisins 1/4 cup pumpkin seeds 1/4 cup crushed walnuts 1 TBSP honey 2 TBSP @costco_canada whole chia seeds 2 TBSP @manitobaharvest hemp hearts 2/3 cup almond flour 1/4 tsp salt 1 tsp baking soda 2 beaten eggs 2/3 cup dry shredded coconut 1. Preheat oven to 400 degrees F. Grease a 20cm square baking tin and line with parchment paper for easier removal later **** 2. Mix apple sauce, apricots, walnuts, chia, hemp, pumpkin seeds, and honey in a large bowl. 3. Add the oats, flour, salt, baking soda, coconut, and eggs , stirring with wooden spoon until everything is evenly combined. 4. Transfer mixture into tin and spread to the edges in an even layer, patting it down. Bake for about 25 min, or until golden crust begins to form/mixture is firm to the touch. 5. Leave to cool in the tin, then lift out and on to a board to cut into bars. See more