Brussels sprouts are cruciferous veggies that are packed with Vitamin C, Vitamin K, antioxidants and fiber. They are low in calories and carbohydrates making them a great choice for weight management and blood sugar control. Brussels sprouts also helps to support your body's detoxification system as well as digestive health, heart heath and immune support. *Note if you take blood thinners, too much Vitamin K could prevent them from working as well as they should. Consult with your doctor regarding how often it's safe for you to eat Brussels sprouts.
Mix unsweetened almond milk, chia seeds, vanilla extract and maple syrup in a mason jar (or small container/dish) with lid. Shake (or stir) vigorously and let sit overnight in the refrigerator.
Remove chia pudding from refrigerator and stir. Top with oats and sliced kiwi.
Looking for a quick and easy snack that’s both delicious and nutritious? Look no further than these No-Bake Peanut Butter Chocolate Energy Bites!
Packed with protein and fiber, these little bites of goodness are the perfect way to satisfy your sweet tooth and keep you energized throughout the day.
Why You’ll Love This No-Bake Peanut Butter Chocolate Energy Bite Recipe:
Simple Ingredients: You probably already have most of these ingredients in your pantry.
Quick and Easy: No baking required! These energy bites come together in just 10 minutes.
Healthy and Delicious: Packed with protein, fiber, and healthy fats, these bites are a guilt-free indulgence.
Health Benefits of Key Ingredients
Oats: A great source of fiber, which aids in digestion and helps you feel full.
Peanut Butter: Packed with protein, healthy fats, and essential vitamins and minerals.
Dark Chocolate: Rich in antioxidants, which can help protect your cells from damage.
Ingredients You’ll Need to Make This Healthy Snack
1/2 cup semi-sweet mini chocolate chips (non-dairy)
1 tablespoon vanilla extract (optional)
Instructions:
Combine Ingredients: In a large bowl, combine all ingredients until well mixed.
Roll into Balls: Scoop out about 1 tablespoon of the mixture and roll into a ball.
Refrigerate: Place the energy bites on a plate or baking sheet lined with parchment paper and refrigerate for at least 15 minutes to firm up.
Tips:
Customize Your Bites: Add your favorite mix-ins like chopped nuts, dried fruit, or seeds.
Storage: Store your energy bites in an airtight container in the refrigerator for up to a week.
Meal Prep: Make a large batch of energy bites on the weekend and enjoy them throughout the week.
Freeze for Later: Freeze individual energy bites or the entire batch for a quick and easy snack.
Ready to level up your snacks with nutrient-rich ingredients? Give these No-Bake Peanut Butter Chocolate Energy Bites a try! They’re the perfect on-the-go snack, post-workout fuel, or a satisfying dessert.
Peanut Butter Chocolate Energy Bites
No Bake five Ingredient Peanut Butter chocolate energy bites. A healthy protein packed breakfast or snack. An easy and delicious way to curb sweet cravings and keep you energized throughout the day.
1-2/3cupsoatmealorganic, gluten free, old fashioned oats
2tbspmaple syrup organic
3/4cuppeanut butternatural, creamy
1/2cupsemi sweet mini chocolate chipsnon- dairy
1tbspvanilla extractoptional
Instructions
Combine all ingredients into a bowl and mix together.
Roll into 2- inch balls and refrigerate.
Notes
Serving size is 2 energy bites. Recommend storing in refrigerator. *Once all ingredients are mixed together, you may need to refrigerate for 15-30 minutes to make rolling the balls easier.
Keyword chocolate, energy bites, Healthy, healthy snack, peanut butter
Feed your immune system with this vegetarian Mushroom Gyro that has a tasty blend of Mediterranean spices with "meaty" sauteed mushrooms then drizzled with a homemade tzatziki sauce all wrapped up in a whole wheat pita. White button mushrooms are a great source of Vitamin D, selenium, and Vitamin B6, amino acids, among other powerful nutrients. This gyro is easy and quick and delicious.
After cashews have boiled for 15 minutes, remove from heat and drain.
To make tzatziki sauce, in a food processor or blender combine the next 7 ingredients, cashews, water, lemon juice, kosher salt, garlic cloves, white vinegar, cucumber, and fresh dill and blend until smooth and creamy, then pour into a bowl.
Next, in a separate bowl combine the olive oil, soy sauce, lemon juice, minced garlic, oregano, paprika, salt and pepper, then whisk together to blend spices.
Pour spice mixture over sliced mushrooms and saute on medium heat for about 5-10 minutes.
From fad diets to the latest detox, it’s been well established that there are no “quick fixes” or ‘miracle diets” when it comes to weight loss. However, there are simple changes that you can make to your nutrition and lifestyle habits that can result in significant health benefits and produce the weight loss results that you want. Try implementing these seven simple strategies into your daily routine that can help you lose weight and improve your health.
Increase Fiber Intake
Fiber has many health benefits. Not only can fiber promote weight loss, but it can also improve your digestive health, skin health, heart health and improve blood sugar control. Fiber is found in plant foods we eat like fruits, vegetables, grains and legumes. There are two types of fiber which are soluble fiber and insoluble fiber.
Soluble fiber is a natural appetite suppressant. By suppressing your appetite, you are more likely to reduce your calorie intake helping you to lose weight. Another incentive to increase soluble fiber intake is that higher intakes has been linked to having a lower risk of abdominal fat and may actually help you reduce abdominal fat.
The recommended daily fiber intake is 25-30 grams per day, unfortunately, most Americans only consume around 15 grams per day. In order to reduce unwanted side effects such as gas, abdominal bloating and diarrhea, gradually increase fiber into your daily intake and make sure to consume adequate water daily.
Foods high in soluble fiber include:
Flaxseed
Sweet Potatoes
Oatmeal
Apricots
Raspberries
Apples
Figs
Broccoli
Eat Adequate Protein
Protein is an important building block for bones, muscles, skin, cartilage and blood. Your body uses protein to build and repair tissues. Protein is also used to make hormones, enzymes and other important body chemicals. Most people eat enough protein to prevent deficiency, but some individuals may benefit from a higher protein intake depending on your activity level and goals.
Protein is more filling than carbohydrates and takes more energy for you to digest than refined carbohydrates. Protein reduces your level of hunger hormone and boost hormone levels that help you to feel full.
Some research suggests that eating a high protein breakfast can have a significant impact on reducing night cravings. Eating more protein may also give your metabolism a boost and help you burn more calories throughout the day.
Excellent sources of protein include:
Beans
Lean Meats
Legumes
Nuts
Seeds
Greek Yogurt
Tofu
Tempeh
Switch to Healthier Swaps
Drinking sodas and other sugary beverages has been associated with negative health effects and increased risk for obesity, diabetes, fatty liver, and metabolic syndrome. Diet drinks are not good options due to the potential increased risk of health conditions such as metabolic syndrome and stroke.
Create flavored infused water by adding your favorite fruits and herbs.
Swap soda and sugary drinks for sparkling water, green tea, or Kombucha. Get creative and create your own flavored infused water by adding your favorite fruits and herbs.
Swap processed sugary cereals for organic oatmeal, chia pudding, overnight oats, or geek yogurt parfaits. By adding in your favorite sweet treats such as dark chocolate chips, berries, or other fruits, you can save hundreds of calories and reap the benefits of whole food nutrient dense foods.
Swap salty foods with fresh sliced veggies like cucumbers, celery, carrots, and radishes dipped in hummus, guacamole, black bean dip or your favorite homemade dressing. Roasted chickpeas, beet chips and kale chips are also healthy swaps.
Practice Mindful Eating
Mindful eating is an effective weight loss strategy that encourages you to slow down and pay attention to your food choices and to pay attention to your hunger cues to avoid overeating, binging and emotional eating.
Tips to practice Mindful Eating:
Make a conscious decision to eat. Are you hungry? Or eating out of boredom, habit or emotion?
Set aside time for your meal and avoid eating on the run.
Appreciate your food. Start your meal by taking a moment to express gratitude for the food in front of you.
Breathe. Before and during meals consciously take a few breaths. In other words, don’t inhale your food.
Choose modest portions to avoid overeating. Eat small bites and chew slowly.
Avoid distractions while eating. Eat at a table, if possible. Turn off TV and electronics.
Control your Environment
Controlling your environment by stocking your refrigerator and pantry with plenty healthy options is another great way to set yourself up for success. After all, if it’s not in your pantry or refrigerator, you can’t eat it. Other tips to control your environment include:
Avoid all you can eat restaurants.
Prepare for parties by eating a healthy snack before going, so you won’t be starving when you get there and you can make more mindful choices.
When appropriate, bring healthy food dishes to parties and gatherings so you know you will have at least one healthy option.
Know your specific food triggers and weaknesses. Shift your mindset to focusing on the foods you can have, instead of the foods you can’t.
Keep your kitchen tidy and clean. Research suggest messy kitchens are associated with poorer eating habits and more out of control eating.
Eat Breakfast Everyday
Studies show that people who eat breakfast have lower BMIs than those who skipped breakfast and that they also perform better at work or school. This doesn’t mean you have to have a full course meal at breakfast.
Plan your breakfast according to what fits your time schedule, lifestyle and food preferences in order to make breakfast practical for you. A few quick and healthy breakfast options that takes less than 10 minutes to prepare include:
Smoothies made with frozen fruit, Greek yogurt, and flaxseed
Whole wheat toast with sliced avocado and salsa with egg whites, seitan or tofu
Organic oatmeal bowl topped with sliced fruits and nuts of choice
3 ingredient Overnight Chia Seed Pudding with almond milk, chia seeds, and sweetener of choice
Overnight oats made with organic rolled oats, milk of choice, chia seeds, honey, and add ins such as cinnamon, chocolate chips, etc.
De-Stress and Get Quality Sleep
When our bodies are stressed and low on sleep, we tend to turn to quick, high calorie foods that are easy to eat and also provides us with immediate gratification. Sleep deprivation increases the levels of ghrelin the “hunger hormone” and decreases levels of leptin the “fullness hormone” which signals satiety. Try to aim for 7-8 hours of sleep per night.
The “stress hormone” cortisol increases during periods of stressful times which can turn your overeating into a habit. Increased levels of cortisol can also cause increased insulin levels, which may result in a drop in your blood sugar, causing you to reach for sugary, fattening foods. A few ways to reduce stress and anxiety include:
Make exercise a daily habit. Exercise is a major factor in stress reduction and weight management.
Incorporate stress-relief habits into your daily life such as prayer, meditation, and positive thinking.
Drink more water. Water is essential for proper hydration.
Try natural teas such as Chamomile which may help you to relax before bedtime.
