By Karina Hammer, Certified Holistic Wellness Coach
Have you ever run out of toothpaste? You squeeze the tube from every angle, roll it up from the bottom, just trying to pinch the last bit out. The amount of energy you have each day is a lot like your toothpaste: it’s an essential part of taking care of yourself. With toothpaste, though, if you run out, you know how to get more. When you run out of energy, it’s hard to know what to do.
Many people try to restock their energy by reaching for a mid-morning sweet or an afternoon energy drink, but what they don’t realize is that learning to eat for energy can radically change how they feel each day.
• Choose water instead of ‘energy’ drinks, caffeine and sugar-filled juices.
• Incorporate whole grains instead of processed, refined grains.
• Fruits and vegetables are the quickest, easiest grab-and-go snacks.
• Snack on healthy fats; such as avocados, nuts and seeds.
• Eat more protein. Nuts, trail mix, yogurt, edamame, almond butter, hard boiled eggs, hummus and avocados provide a nutrient dense source of protein and the sustained energy that your body craves.
• When we give our body the energy foods it desires, it will return to us an abundance of energy for life.
No-Bake Protein Energy Bar
•1 cup dates*, pitted
•1/4 cup maple syrup or honey
•1/4 cup creamy natural peanut butter
or almond butter
•1 cup almonds, loosely chopped
•1 1/2 cups rolled oats
•1 tbsp chia seeds
•1 tbsp hemp seeds
optional additions: chocolate chips or cacao nibs, maca powder, spirulina, dried fruit, nuts, seeds, shredded coconut, vanilla, protein powder, etc.
1. Process ingredients in a food processor until it forms a “dough” like consistency.
2. Transfer to an 8x8inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.
3. Press down firmly until uniformly flattened. I use a pastry roller to press down and really pack the bars, which helps keep them together better.
4. Cover with parchment or plastic wrap, and let firm up in freezer for 15-20 minutes.
5. Remove from pan and slice into bars.
6. Store in the freezer for a week or longer in an airtight freezer bag or container.
*If your dates don’t feel sticky and moist, you can soak them in water for 10 minutes then drain before processing. This will help them blend better and hold the bars together better.
Karina Hammer is a Certified Holistic Wellness Coach, Co-Founder of Nashville Integrative
Health, Writer, Speaker, and Nutrition Expert. Karina offers personal consultations, corporate programs, and wellness classes. Visit www.karinahammer.com to learn more and download your free guide, 3 Little Known Secrets to Heal & Soothe Your Gut.