Power Eating with Protein Packed Meals and Snacks
Good health is a top priority for Shari Duncan. As a certified nutrition and wellness coach, as well as a body builder and power lifter, Duncan puts a great amount of emphasis on proper training.
Sit-up capacity stood out as a significant predictor of mortality in one large observational study.
Peanut Butter & Chocolate Snack Balls
A variation on honey-nut balls for chocolate lovers.
3 tbsp crunchy peanut butter
1 tbsp runny honey
3 scoops Solgar® Whey To Go® Protein Powder – Natural Chocolate Flavor
1 tbsp ground flaxseeds
1 tbsp Solgar® Earth Source® Organic Flaxseed Oil
1 tbsp cocoa powder
1-2 tbsp chopped nuts
Apple juice or rice milk: 1-2 tsp if needed to bind mixture
Using a metal spoon, combine all ingredients except apple juice and chopped nuts in a bowl.
Work together with your hands to form a firm paste similar to the consistency of marzipan.
Add a few drops of rice milk or apple juice if needed to bind.
Form into 8 small round balls about the size of a walnut.
Roll balls in chopped nuts and refrigerate for 30 minutes.
Makes 8 Balls
These tasty oat bars are packed with healthy ingredients and are simple to make. Plus, they’re a great on-the-go snack!
4 oz oats
1 oz oat bran
4 oz puffed rice
1 tbsp pumpkin seeds
4 oz coconut
4 scoops Solgar® Whey To Go® Protein Powder – Natural Chocolate Flavor
2 oz butter
3 tbsp peanut butter
5 tbsp runny honey
2 tbsp Solgar® Earth Source® Organic Flaxseed Oil
Place oats, oat bran, puffed rice, coconut, and pumpkin seeds in a food processor and blend to a fine meal (about 45 seconds). Turn into a mixing bowl and stir in the whey protein powder.
In a saucepan, melt the peanut butter and honey over low heat. This can also be done in the microwave if you prefer.
Add the peanut butter mixture and the flaxseed oil to the bowl of dry ingredients and combine.
Turn the mixture into a shallow baking tray (8” x 8”) and press firmly.
Refrigerate for 2-3 hours and then cut into bars.
Banana Vanilla Smoothie
Using a frozen banana to create a thick, creamy consistency, much like ice cream. Vary the amount of liquid used to achieve the consistency of your choice.
1 large banana, peeled, chopped, and frozen for at least 3 hours (preferably overnight)
7 oz of water
1 scoop Solgar® Whey to Go® Protein Powder – Natural Vanilla Flavor
Blend ingredients together until smooth and serve in a tall glass.