Quinoa Bars

These are a fun little snack for post-workout, breakfast, or grab-and-go. Let me know if you try them!

Ingredients:

  • 1 c. whole wheat flour
  • 1 ½ c. cooked quinoa – cooled (about ½ c. uncooked)
  • 2 c. oats
  • 1 tsp. cinnamon
  • 1 tsp. baking soda
  • 2 Tbsp. chia seeds
  • 2/3 c. peanut butter (or almond butter)
  • ½ c. honey
  • 2 eggs
  • 2/3 c. applesauce
  • 1 tsp. vanilla
  • 1/3 c. craisins (optional)
  • ½ c. nuts, chopped (optional)
  • 1/3 c. chocolate chips (optional)

Directions: 

  1. Combine quinoa, applesauce, vanilla, eggs, peanut butter and honey in a small bowl and mix well.
  2. Add the remaining ingredients and stir until just mixed.
  3. Spoon into a greased 9×13 pan and bake at 375 for 20 min. or until golden brown.
  4. Let cool and cut into bars – stick in Ziploc bags or plastic wrap for an easy grab-n-go option.
  5. Store in refrigerator.

 This recipe was adapted from theleangreenbean.com 🙂

Post-Holiday Workout

Holidays are wonderful, but there’s nothing like a holiday to mess with your usual workout routine. I’m sure many of you are on the road traveling or with family this weekend. Here’s a quick workout you can do at home to burn off some of yesterday’s Thanksgiving feast! All you need is a set of dumbbells and about 20 minutes.

  1. V Press
  2. Alternating Reverse Lunge w/Upright Row
  3. Squat Jack w/Shoulder Press
  4. L Raises
  5. Tricep Push-up to Overhead Press
  6. Plank Shoulder Taps

Repeat the six moves 4x through in this pattern:

1 minute each move
45 seconds each move
1 minute each move
45 seconds each move

Check out our Instagram page to see videos of each of the moves. Be sure to let me know how it goes and go earn that leftover pumpkin pie! 😉

How do I keep up with good nutrition during the holidays?

How do I keep up with good nutrition during the holidays? A question we always seem to ask when special occasions or holiday weeks roll around! This can be a tricky question for sure. I will always stand with the opinion that holidays are meant to be enjoyed and if that means eating a few extra sweets than normal, or indulging in more food than you usually would, so be it. The key is making these days an exception to the rule, and making these decisions mindfully.

Here are a few suggestions I’ve got to enjoy Thanksgiving this week without ending the weekend feeling sick, bloated, and discouraged:

Plan ahead

Oftentimes when you are on the road rather than in your own home and routine, you don’t have as much control over what and when you eat. This can be countered by a few planning ahead strategies. Thoughtfully consider what your biggest hurdles may be, and what you could do to overcome them. For example:

  • If you’re worried about getting protein in at every meal amongst all the simple carb snacks and treats – pack a couple protein bars, some single servings of your favorite protein powder in a small container or Ziploc bag (or some brands even offer an on the go packet containing one serving which makes things even easier), make a batch of cashew cookies, energy bars, or another homemade recipe, etc. Now you’ve got your own source of protein packed breakfasts, snacks, etc.
  • If you’re worried about getting enough veggies during the day – pack some veggie bags and ask if you can stick them in the fridge wherever you are staying, volunteer to make a side dish at one of your holiday meals and make sure its got some of those veggies you don’t want to miss out on, or consider buying a greens supplement you can take with you on the road and use while you’re off your routine.

The examples could go on and on, but the point is—you can easily avoid many of the challenges you will face by spending some time going over the obstacles you may face and making a game plan to overcome them. This goes for getting your workouts in over the weekend as well. Planning is key!

Be mindful

In social settings, it can be very easy to lose track of how much food or sweets you have actually eaten. When you choose to indulge in grandma’s rolls, a rich dessert, or a handful of sweets from the candy jar—make sure you take the time to enjoy what you’re eating. Don’t swallow the roll whole only to realize it’s gone and you barely got to taste it. That’s a formula for eating four or five rolls and then regretting it later. Rather, savor the roll, truly taste it, enjoy it, wait to talk until you’ve finished your bite, and then if you end up eating four or five—that’s perfectly fine, but you’ve made a conscious choice to eat each roll and you are able to appreciate each and every bite! This is probably one of the hardest tips to master, but the more you practice the easier it becomes, and if you’ve been practicing habit 1 you’ll already have a head start!

It’s okay to say no

Eat the things you want to eat. Just because something is on the table or being offered to you, does not mean you have to eat it! Saying “no thank you” can be an uncomfortable thing for many, and this is another tip that takes practice, but again—the more you practice, the easier it becomes.

Don’t play the mental games

Even if you fail at all the other tips above, and you throw every single habit out the door over the entire holiday – give yourself a clean slate. Don’t beat yourself up and definitely don’t feel like a failure. It is what it is, there’s no going back, and now it’s time to focus on the future and the things you CAN do.

Thai Quinoa

Every week I try to incorporate 1-2 plant-based meals into our meal schedule. I’ll make one of these meals for dinner and then we usually eat it for our lunch the next day as well. This is a great way to give your digestive system a small break from meat or other animal-based foods, add variety into your weekly diet, and it makes you appreciate animal-based proteins even more when you do eat them.

This is one of our favorite vegetarian meals! We like to call it “Thai Quinoa.” It’s filling, and it’s got a little bit of everything – your protein, your veggies, and your healthy fats.

Ingredients:

  • 4 ½ c. cooked quinoa (about 1 ½ c. uncooked)
  • 1 c. chopped carrots
  • 1 c. edamame beans
  • ½ to 1 c. chopped green onions (depending on how much you like green onions!)
  • ¾ c. chopped toasted unsalted peanuts
  • ¾ c. freshly chopped cilantro

For the sweet chili sauce:

  • 6 Tbsp. sweet chili sauce
  • 3 Tbsp. rice vinegar
  • 3 Tbsp. coconut milk
  • 1 ½ Tbsp. light brown sugar
  • 3 tsp creamy peanut butter (melted)
  • 1 ½ lime, juiced (about 3-4 Tbsp.)
  • 3/8 tsp. ground ginger

Directions:

  1. Begin cooking quinoa according to package directions. Remove from heat and let sit for 10 minutes in warm, covered pot after cooking.
  2. Chop all ingredients while quinoa is cooking
  3. Steam edamame beans according to package directions. When done steaming, remove from heat and add carrots in with edamame beans. Cover and keep in pot for 5-10 minutes to let carrots cook just slightly.
  4. Combine all sauce ingredients in a large bowl and whisk well to combine
  5. Stir in the quinoa and toss well to coat
  6. Add in carrots, edamame, and green onions, stirring to combine
  7. Toss in half of the peanuts and cilantro, and then top with remaining peanuts and cilantro before serving

 Hope you enjoy and happy eating!

My Plates

I’ve got another visual reference guide to help supplement the 5 Habits discussed earlier this fall. This is a fabulous graphic to print off, stick on your fridge, and use during meal time to help keep track of the 5 Habits. These are the “plates” we used during my Pn1 certification and a tool I often use with clients. Here we go!

Plate #1: The Anytime Meal

Use this plate as a reference for all meals eaten outside the “post-exercise” period.

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Plate #2: The Post Workout Meal

Use this plate as a reference for meals after intense exercise sessions. Try to get in a meal like this as soon as possible after your exercise session.

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Again, this is a supplement to the 5-habits and another tool to add to your nutrition toolbox. It’s an easy visual to post on the fridge and use as a reminder of your nutritional goals and the 5-Habits you’ve been working to develop.