These homemade protein bites from, Women's Running
, will have you saying goodbye to your favorite store-bought protein bars. The Peppermint Patty Protein Bites
are excellent post-race recovery, easy to make and healthy. Five minutes is all you need to turn out these tasty treats.
I was surprised that just one bite is about 100 calories, but they're so flavorful, all you need is one!
Here's how to make them.Ingredients:
1/2 cup peanut butter, smooth
1 cup rolled oats
3/4 cup slivered almonds
1/2 cup shredded coconut, unsweetened
1/3 cup Special Dark cocoa powder
1/2 + 1/3 cups agave nectar, light
1 scoop (or 2 tablespoons) protein powder, unflavored
2 tablespoons chia seeds
3/4 teaspoon peppermint extractDirections:
Combine peanut butter, almonds, oats and coconut in food processor and pulse until all ingredients finely chopped. Add the remaining ingredients (starting with only 1/2 cup of agave nectar to begin) to the food processor and mix until well combined. Mixture should have a sticky consistency. If it is not sticky enough to form balls, add another 1/3 cup of agave nectar and pulse to combine.
Once all ingredients are combined for a sticky consistency, take a tablespoon of the dough and roll it in the palm of your hands to form a ball. Repeat until all of the mixture in used.
Store bites in an airtight container in the refrigerator for up to two weeks.Nutritional Information Per Serving (1 bite = 1 serving): 108 calories, 5.2 g fat, 13.8 g carbohydrates, 4.4 g protein, 48 mg sodium, 1.9 g dietary fiber.
Today finally feels like Fall. I'm not sure if that's a good thing or a bad thing. What I do know is that once Fall hits, my house smells of pumpkin spices. What is it about the Fall that makes us crave this aroma? From pumpkin muffins, to pumpkin candles, I'm in pumpkin overload!
What I recently discovered, however, is my new affection towards squash. This time of year, the supermarket is littered with a wide variety of choices. I decided to try Spaghetti Squash for the first time. Not only am I addicted, my family is addicted too! Goodbye Pasta, Hello Spaghetti Squash!
By Guest Blogger, Barbara Scaffidi, The Jersey Shore Specialist
When you live at the Jersey Shore, summer doesn’t end the way it does for everyone else. The crowds may dissipate, but the unlimited outdoor activities do not. With Fall upon us, the opportunity to walk the talk is priceless.
Pick your favorite boardwalk, because there’s no better place
to soak up the picturesque ocean views and soothing sea breezes. There’s nothing like a limitless supply of golden sunshine and invigorating ocean breezes to entice you to stretch those muscles.
Guest Blogger, Caroline Scales
In New Jersey, within a 1-2 hour drive of the most densely populated area of the most densely populated state in the nation, lies a vast coastal plain known as The Pine Barrens
. Every October since 2004, the Pinelands Preservation Alliance has sponsored the “Tour de Pines”
bike tour, and this year I participated. The tour consists of five days of riding. For a $35 fee, the alliance provide cue sheets for all five days, and then participants pick and choose which days they want to ride. The tour runs unsupported (meaning no SAG support and no official rest stops), and it officially keeps a leisurely pace of 12-13 mph. Each day provides a different route of approximately 50 miles through a different part of The Pines. I rode two of the five days this year.
Hot yoga is about the most relaxing and peaceful experience...a truly perfect way to spend an hour and fifteen minutes. I look at it as the best form of therapy. Sometimes, however, this best form of therapy can be trumped by retail therapy! So after a great yoga class, I browsed the racks of beautiful clothing at Powerflow Yoga. I stumbled upon a new brand of yoga pants, from Teeki, available in an array of funky colors and patterns. Seeing that they were made of recycled material, I purchased a cute pair... midnight blue with outlines of the star signs, Star Dust Galaxy
. They're low waisted, made of moisture-wicking material, flattering and beyond comfortable.
I wore my new pants for the first time this past week and loved them so much, I bought another pair (gotta have a back up!). I opted for the Space Love
pattern (shown in photo).
After reading a bit more about the company, I feel really good about my purchases. Not only are each pair of pants made out of 25 recycled water bottles, the pants are made in the USA. Pretty cool company. Visit their website to learn more about Teeki.
By Guest Blogger, Caroline Scales
I drove to Maryland this past weekend to participate in the 25th annual Seagull Century
bike ride with my friend Mary. Her first century and my third. We left New Jersey via the Cape May ferry on a gorgeous afternoon with bikes strapped to the rear of the car not knowing quite what to expect. Now we hope to participate in this event again.
The ride starts and ends on the campus of Salisbury University
on Maryland’s eastern shore. We opted for the classic 100-mile Assateague century (other riders chose the 62-mile Princess Anne metric century or the 100-mile Snow Hill century). About 7,000 people participated in this year’s ride, which raises money for various charities.
My vote is yes! Compression sleeves work. How do I know? I suffered for 3+ weeks with tendonitis in my knee. Not only was it extremely painful, it was frustrating because I desperately missed my runs.
Whatever your passion is... running, biking, yoga...when you're injured, the best advice is to take some time off and let your wound heal. If you're like me, that advice is extremely difficult to follow. You ice, you take Advil and you take it easy. You expect to be back to your fitness routine pretty quickly. When that doesn't happen, you panic.
I panicked. When would I be able to run again?
Thankfully, a knee compression sleeve from Tommie Coppe
r finally gave me some pain relief and put me back in the express lane to recovery!
If I knew that making sushi was this easy, I would've started rolling it a long time ago! Thanks to my friend, Caroline Scales (our resident bike expert), I feel like I'm on my way to becoming a skilled sushi chef (yeah, I know, that's a little overboard)!
Caroline and her family spent a day at the beach with us while we were on LBI this summer. I thought her family was just coming over to spend a lazy day on the beach but when she showed up I was taken back by her generosity and preparedness. In drives Caroline's mini station wagon and out comes a couple of kids, a surf board and a cooler filled with salads, a bushel of clams, her homemade brew, special Ale she bought while biking Vermont
the previous weekend and the makings for sushi, including the most delicious sushi grade Tuna I've ever eaten!
And so, the lesson began. I thought it was going to be hard but as I watched and listened, I found myself eager to give sushi rolling a try.
By Guest Blogger: Kelly Polisin, Co-Owner, Run FYL, a Morristown-based running and fitness company devoted to helping athletes get fitter, all-around.
Whether you are running a 5K or training for your first marathon, you should trek to your closest track and lace up your sneaks! Completing a track workout not only provides more consistency, but also is better for your body!
When it comes to running, our joints take the brunt of the workload. Every step you take while running, you transfer 3-4X your bodyweight in force upon foot ground strike. That’s 3-4X your bodyweight on every joint, in the one leg that is striking the ground. There are a few key ways to ease this load on your body.
If you remember (or maybe you don't), I set 13 goals to achieve in 2013. Like most new years resolutions, I forgot about them.
Luckily, I was recently thinking about the goals
I set and started to wonder how I was doing. With just 4 months until we move on to 2014, I was hoping I achieved at least half of these! So here we go.... a 2013 status check: