Snack Review: Energy Bites

So your body is sore, but you tongue craves sugar. When I feel this way, my sweet tooth goes crazy. I want to eat something processed, but do I really want to ruin all my hard work? Finding a healthy, tasty snack is a challenge.

I recently expressed this challenge with my roommate and she sent me this great recipe she found off
Courtney Gibb's Instagram. She calls them Protein Peanut Butter Balls. That seems too long of title and I changed up the recipe a little. So I gave it a new name. Thus ENERGY BITES were born!

Personally, I did not think I would like them. I am not a huge fan of peanut butter or honey, but BOY! I was glad I tried them.

The best thing about this recipe is that the ingredients are easily found in your home. Honey, quick oats, chocolate chips, protein powder etc. There aren't weird spices or random things you would specifically need to go buy at the store, you know? It is SO convenient. It is SO simple. You can also add and deduct different ingredients depending on your preference.

They literally taste like cookie dough and take a maximum of twenty minutes to make. Did I mention this recipe is a NO-BAKE RECIPE?!

THEY ARE DELICIOUS.

I think the only down side to this recipe is how sticky it gets when making them. They can get a little messy and the clean-up is not the greatest experience. However, they smell amazing AND they are MUCH better for you than eating a cookie, chocolate or cake. In fact, I find these to be a great snack after doing workout because they are PACKED with protein, which help repair your muscles. Lastly, you don't have to wait for cook time. You stick them in the freezer for maybe five minutes and they are ready to be eaten. SO GOOD.

Lastly, there are a lot of deserts I would chose Energy Bites over. Really. Especially a gingerbread house.

FIVE STARS FOR ENEGRY BITES.

Click here for the recipe and video instructions.

I hope you find these to be just as delectable as I did! Let me know in the comments below your experience with Energy Bites and you different spins on them.

For other quick and simple meals click here.

Bounce Back Ways From Binge Eating

Oomf. After a wonderful Thanksgiving spent with good company and great conversation, I am stuffed. Maybe too stuffed. By the looks of that food baby, I may have gained 5 lbs in the last two days. Maybe more.


We've all been here. The post binge blues. Regretting eating that second or third helping of turkey and mashed potatoes. However, it is not the end of the world. Trust me on this one.

Here are some ways to get bounce back from that BINGE MEAL.

FIRST - FORGIVE YOURSELF

It is not a crime to indulge every now again. You're only human! Remember that. You are only human. Stop dwelling on overdoing it because that'll only lead to more depressive thoughts, which could in fact lead to more overeating. Forgive yourself and move on. In reality, it is only a setback by a day or two.

DRINK UP 

So you are bloated and the last thing you want to do is gulp down a cup of water. However, water will help things get moving! It'll boost that metabolism of yours. It will also keep you hydrated from all the salt and carbs you just swallowed down, thus decreasing the level of bloating.

GOOD NIGHT'S SLEEP 

I bet you're already tired from all that food. Listen to your body and get a good quality sleep in. For more information on this element click here.

NO STARVING

If you feel hungry, listen to your body! Eat. Don't deprive yourself because you overdid it yesterday. Depriving your body of food will lead to another session of overeating later. Choose light healthy snacks like greek yogurt with berries or maybe just some fresh fruit and eggs. Remember, listen to your body.

EAT FIBROUS FOOD FOR BREAKFAST

Just like the water portion, we want to get things moving. Fibre aids in digestion and will help cleanse your body. Fibre will also keep you fuller longer. It's a great way to start the day. Add some protein in with your breakfast and you're set! Click here for breakfast ideas by POPSUGAR.

GET MOVING 

Alright, time to burn some calories. By exercising, we burn off some of the food we ate and use it as energy. DO NOT USE EXERCISING AS A MEANS OF FREEING GUILT. Remember, we forgave ourselves. Use exercise as a part of your daily routine. Some light cardio and weights are a great way to get endorphins flowing. Click here for a quick full body workout.

NO SCALE TODAY

This is probably the worst thing you could do. You binged, so obviously the scale is going to be heavier, especially with all that water retention. This will only discourage you. My advice, stay away from the scale for at least two days. Let your body come back to its self.

Plank Challenge

I am sure you have heard about the SQUAT CHALLENGE, but have you heard of the PLANK CHALLENGE? 30 Day Fitness Challenges came out with a plank routine for one month. Each day you increase your holding time.

If you don't already know, planking is one of the most effective abs exercises you can do. A lot of benefits are associated with planking. Here are just 4:

1. TONED TUMMY

Planking triggers the inner core muscles (where you ab muscles are) and makes them work. The longer you plank, the stronger you muscles get, the more pronounced your core will be. To get yourself really building, do multiple sets and different types of planks. Health.com has a great guide for a variety of planks (click here).

**NOTE: To achieve a "six-pack" abs, you need to shed fat. To effectively shed fat, you've got to do cardio. That can be running, biking, swimming, crossfit, etc. You pick.

2. BOOST OVERALL METABOLISM

Simplest way to put it is PLANKING BURNS CALORIES. It burns more calories than a traditional ab exercise, such as crunches. As you plank, you will feel you body being challenged. You'll shake, make funny faces, and even grunt a bit. It's okay. It just means you're getting stronger!

3. IMPROVES BALANCE AND POSTURE

Like previously mentioned, planks trigger the inner core muscles. By strengthening your core, you are able to maintain balance when standing or sitting. By default this improves your posture! The stronger your abdomen becomes, the more corrected your overall form for your neck, shoulders, and back will be.

4. IMPROVES FLEXIBILITY 

Flexibility is excellent benefit from doing planks regularly. It stretches all your posterior muscles (shoulders, blades, and collarbones). Simultaneously, it stretches your hamstrings, your feet, and your toes. Essentially you are stretching without really feeling it because all the tension will be in your core!


Conclusion!? Planking is worth it! So join me this month for the 30 Day Plank Challenge. I'll see that core in December! Good luck!

**NOTE: If you don't know how to properly plank, here is the link to the 30 Day Fitness Challenges video tutorial.

Three Post Workout Habits You Need!

Working out and being active are obviously important. However, what you do after your workout is equally as important as the workout itself. So, let's get educated about post workout habits! Here are three major things to do before you throw in the towel.

STRETCH 

• Increases flexibility. Now before you go on saying "I'm just not flexible," keep reading. Flexibility increases your range in motion, which can help prevent every day injuries and makes cardio activity lighter and easier.

• Corrects posture. It also corrects your posture by lengthening tight muscles by pulling muscles to where the body intended them to be.

• Increase blood flow to muscles. With blood and nutrient flow increased in the body, it can help reduce your level of soreness. 

• Helps the mind. Even 15-30 seconds of stretching can provide the mind with peace and allow your body to calm down. It also provides a mental break, which can reduce your level of stress. (Check out MBG to hear why yoga is the ideal workout)

HYDRATE

• Replenish nutrients. When you sweat, your body loses a lot of its nutrients. Naturally, at the end of workout it makes perfect sense to load up on fluids to help replenish your body. Sipping on juice or Gatorade can help restore your body of its lost electrolytes. 

WASH UP

• Hands. Wash your hands after you are done your workout. There is a lot of bacteria floating around the gym. Washing your hands after the gym can prevent you from getting ill.

• Face. Immediately wash your face after the gym. All the sweat and bacterial build up in your pores need to go away so you don't have to deal with pesky pimples. This is especially important if you workout with makeup on, which I do not recommend. I bring around Neutrogena Face Wipes to cleanse my face before my workout.

• Body. Again, this will help reduce the spread of germs and bacteria. It will also leave you feeling clean, refreshed, and relaxed. It will also eliminate that post workout smell! 

Lemon Water Recipe

Lemon water has so many health benefits. Click here to explore further.

Necessary Ingredients 

1 Cup of boiling water

1/2 a lemon

Thin slice of a lemon

Instructions

1.  Boil water
2.  Pick your favourite mug while the water is boiling.
3.  Cut a lemon in half and squeeze juices into the mug
4. Poor boiling water into your favourite mug
5. Cut a thin slice of lemon and place into mug.
6. Occasionally, I’ll put a cube of ice in there to cool it down faster.

DRINK UP! It’s good for you!