No Bake Energy Bites

I was challenged to have an interactive session with some high school aged track and field athletes last night.  The challenge was that we were in a hotel board room, not a kitchen, and the goal was to discuss snacks and hydration.  In the end I came across a few different recipes for energy bites and went with a simple/basic version.  The one I based the session off of was from Food Doodles.  It's a great recipe that I will have fun modifying and trying with different ingredients.  It's also relatively quick and involves fairly standard household ingredients. 

The goal was to create bites or balls, but many of the athletes ended up dishing it out and eating with forks and spoons.  It went over really well with the group and many wanted the recipe to make them at home.

Here is the recipe I provided them with:

Energy Bites
Makes approximately 2 dozen depending on size.

• 1/2 C nut butter (almond butter, peanut butter, sunflower seed butter or any other nut or seed butter)
• 1/3 C honey
• 1 C old fashioned rolled oats (you can toast for a nuttier flavor at 350 degrees for about 10 minutes)
• 1 C shredded unsweetened coconut (you can substitute any dry ingredients for this, wheat bran or germ, oat bran, some ground flax seed, any kind of ground nuts or seeds)
• 1-2 tsp vanilla
• 1/2 C other addins (any kind of whole or roughly chopped nuts or seeds, dried fruit, good, etc)

In a large bowl add the nut butter, honey, and vanilla. If all your ingredients are room temperature you should be able to stir to combine. If this is difficult you can warm in the microwave for a few seconds or even place the bowl in an inch or two hot water for a few minutes to soften everything. Once this is combined add the remaining ingredients. Chill for 15-30 minutes and roll into balls.  

Steph Langdon (Wheler), RD
something nutrishus counselling & coaching
www.nutrishus.com

Finding Enjoyment

Healthy eating is only part of the story. To lead a healthy life you also need to include regular physical activity.

"Health Canada recommends building 30 to 60 minutes of moderate physical activity into daily life for adults and at least 90 minutes a day for children and youth." Start slowly and work your way up.

As with weight, I tell people not to compare themselves to others. People come in all shapes and sizes and people find enjoyment in all kinds of activities. I work with people to create lifelong changes and the same applies to physical activity. Find something that you enjoy so that you are more likely to stick with it. This might mean that you have to try a few new things before you find enjoyment, but then you will start to look forward to it. Grab a friend or family member and plan activities together.

Healthy eating combined with regular physical activity will help you feel better and have more energy!

Steph Wheler
www.nutrishus.com

Snacking

I did my first solo presentation as a Dietetic Intern yesterday. My advisor is half way around the world, so it was just me and my small audience. I've been working with a university volleyball team which is a personal interest of mine (having played volleyball for 15 years of my life). The presentation covered a few different topics, one being snacking. Especially for athletes snacking can be an important part of a healthy eating plan. We can think of our bodies like vehicles and so we need to keep the tank full in order to have energy. I will sometimes snack mid-morning and/or mid-afternoon. I try to go on my hunger cues.

Some points I used can be summarized by focusing on the letters W, P, and R:

W: Think about your eating behaviours. Where are you eating, when are you eating, what are you eating (and what are you doing), why are you eating, and how are you feeling?
These things are important to consider because we eat for many different reasons; having distractions can lead to overeating. Challenge yourself to only eat in one place, like the kitchen!

P: Get organized for healthy snacking. Plan by writing a grocery list to help guide you and keep healthy options stocked in your house. Prepare by getting things ready for the week (such as cutting up some vegetables Sunday night), because if they are available and ready to eat, you will be more willing to choose healthy snacks. Portion out your snacks; with meals we typically put a certain amount on a plate, but with snacks we often eat out of a box, bag, etc. Pack something in your bag, purse, car, etc so that if you do feel hungry it is available and you won't reach for a vending machine chocolate bar.

R: This is more for athletes and post-workout because it pertains to recovery. You need to refuel your body with carbohydrates and protein to replace the energy you used (muscle glycogen) and the muscles you used. Recovery also includes rehydrating your body because of your sweat losses and because water is important in many different body systems. Lastly, take time to rest so you are ready for the next practice, game, workout...

Steph Wheler
www.nutrishus.com