Getting Healthy

Making the Perfect Protein Bites

 

Getting adequate amounts of protein is important for all women, not only die-hard athletes.

Adequate protein is important for both appearance and long-term health, especially among active women….(okay, now find me one woman who is not active…usually we have more on our plate than one person could possibly handle, right)…

So why is protein so important…and why should we find ways to eat more protein at breakfast…and how…

  1. Protein can keep us, or help us get, skinny. Replacing calories consumed in carbs with calories containing protein contributes to a decrease in fat tissue.
  2. Protein can prevent damage to our cells caused by stress.
  3. Protein controls hunger all day. Eating a high-protein meal, such as Greek yogurt with fresh fruit, early in the day triggers a hormonal response that helps keep hunger at bay all day.
  4. Protein is good for your bones, especially important given the high risk of osteoperosis in women. Protein is vital to proper calcium absorption and bone growth.
  5. Protein is good for your hair. A well-balanced diet is important to keep your hair growing to its fullest. Protein deficiency can cause your hair to grow slowly or not at all.
  6. Protein is good for your muscles. Protein can help our bodies maintain and build muscle mass, important to women as we age. Drinking a protein shake or eating a high-protein snack after working out also helps promote muscle repair.
  7. Protein is good for your skin. Protein can help reduce aging and skin damage caused by the sun.
  8. Protein triggers thermogenesis, also known as a “faster metabolism,” and signals the body to burn more calories before, during, and after meals.
  9. Protein will keep you fuller longer. Eating foods high in protein makes you feel fuller sooner than foods classified as carbs or fat and helps controls appetite later on.

 

“Protein bites” are a great way to boost your energy levels and “recharge” your batteries throughout the day…plus they are super-easy to make…

 

(Simply combine the ingredients, chill for thirty minutes, and roll into 1″ balls, Store in airtight container in fridge, unless indicated otherwise…so this is why I’ve simply listed ingredients, instead of directions with each of the following “recipes.”)

 

 

 

 

1. Peanut Butter No-Bake Energy Bites

  • 1 cup oatmeal
  • 1 cup toasted coconut flakes
  • 1/2 cup chocolate chips
  • 1/2 cup peanut butter
  • 1/2 cup ground flaxseed
  • 1/3 cup honey
  • 1 tsp. vanilla

 

 

2.  Chocolate Protein Bite…(roll in cocoa after shaped)

  • 1 1/2C pitted dates
  • 1/2C rolled oats
  • 1/4C unsweetened cocoa powder
  • 1/4C flaxseed meal
  • 1/4C chocolate protein powder
  • 2Tbsp honey
  • 1Tbsp espresso powder

 

 

 

3. Coconut Peanut Butter Bites

  • 1 cup oatmeal
  • 2/3 cup toasted coconut flakes
  • 1/2 cup peanut butter
  • 1/2 cup ground flax seed
  • 1/2 cup semisweet chocolate chips
  • 1/3 cup honey
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon vanilla extract

 

 

 

4. Nutella Energy Bites

  • 1C old fashioned, rolled oats
  • ½C crispy rice cereal (or shredded coconut)
  • ½C Nutella
  • ¼C peanut butter
  • ½C ground flaxseed
  • ⅓C honey
  • 1Tbsp coconut oil
  • 1tsp vanilla
  • ½C chocolate chips

 

 

5. Pumpkin Energy Bites

  • 1C old fashioned oatmeal (uncooked)
  • 1/4C pure pumpkin puree
  • 1/2C wheat germ
  • 1/3C honey
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/3 cup white chocolate morsels

 

 

6. Raw Cookie Dough Bites

  • 2C blanched almond flour
  • 1/2tsp baking soda
  • 1/4tsp sea salt
  • 1/4C coconut oil (solid but soft)
  • 1Tbsp honey
  • 2Tbsp almond butter
  • 2tsp vanilla
  • mini dark chocolate chips
  • stevia to taste, if additional sweetener is needed
Sweet, Sweet Sunday

Pumpkin Seeds…The What

Pepitas actually differ from regular pumpkin seeds in that they have tender, greenish, soft shells unlike regular pumpkin seeds.

“Pepita” is the Spanish word for pumpkin seeds, but true “pepitas” are very different from what comes out of your traditional jack-o-lanterns.

The word “pepita” in Spanish actually means “little seed of squash”,

These edible seeds of pumpkins and certain other cultivars of squash are typically rather flat and asymmetrically oval and flat,, light green in color, and have a white outer hull, or no hull at all.

In fact, true “pepitas” only come from certain types of pumpkins—such as thin-skinned Styrian or oilseed pumpkins—which have shell-free seeds.

Pumpkins, and their seeds, have been traced at least as far back as the Aztec cultures of 1300-1500 AD. From their .having once been a celebrated food among many Native American tribes, who treasured them both for their dietary and medicinal properties, to now being a gourmet ingredient in many key restaurants.

Roasted pumpkins seeds are so delicious and nutritiou, that they should be enjoyed throughout the year, not only during the Halloween season.

In fact, today pepitas are a trendy ingredient, found on just about every hgh-dollar restaurant in America.

The countries that produce the most pumpkins, and so obviously the most pumpkin seeds, are China…and then followed by  India, Russia, the Ukraine, Mexico, and the United States.

In the United States, Illinois is the largest producer of pumpkins,…followed by California, Ohio, Pennsylvania, Michigan, and New York.

Today pumpkins are commercially grown in pretty much every state. In fact, over one thousand acres of American farmland are planted with pumpkins.