Category: Fitness - Mindful Wellness

Protein Bites

11/25/2018

Image by Caitlyn Tischer

10-14 servings
30 min. prep time

1 cup dry gluten free oats
½ cup medjool dates
2 scoops collagen or protein powder
½ cup psyllium husk
½ cup nut butter
½ cup sprouted nuts
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup ground chia seeds
¼ cup ground flax seeds
1 T coconut oil
1 T coconut flakes
1 T cacao powder
1 T cacao nibs
½ T maca powder
1 tsp cinnamon
1 tsp vanilla bean or ½ tsp vanilla extract
pinch Himalayan pink salt

optional additions:

½ cup cacao butter
⅓ cup local honey, stevia or maple syrup
1 T coconut mana
1 T goji berries
1 T sesame seeds
1 tsp spirulina or chlorella

In a large Pyrex bowl mix the dry (oats, protein powder, nuts, seeds, etc) ingredients together until combined.
Add the nut butter, honey and extracts/flavor.
If the ingredients need to be further processed use a food processor or blender until desired texture is achieved.
Take about 2 inches by 2 inches of the the dough and form protein ball into a Pyrex container of choice and store in the refrigerator. Enjoy!

Tips:

To add a more chocolaty flavor to the balls just add about 1/4 cup cacao powder to the mix.
If you need to make the mix "wetter" add a tbsp of coconut oil or nut butter one at a time until achieving desired texture.
Use coconut flake, cacao nibs, chia seeds and/or hemp seeds as garnishes to coat the protein bites.

Protein Bites.docx
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Neck Side Flexion

9/19/2018

Sit with good posture.
Grasp the end of the bench or the edge of a chair and lean away until your shoulder is depressed. Make sure to maintain an erect posture.
Use the opposite hand to gently draw your head away from the anchored shoulder.
Inhale and gently push your head into your hand for five seconds.
Exhale and immediately lean further away, while depressing your shoulder. Then gently move your head and neck further away from your shoulder.
Hold that stretch position for five seconds.