Tag Archives: fitness

Recipe: Fig Energy Bites

I first made these divine energy bites with Mickey, the creator of the AutoImmune Protocol. I was surprised at how just a few ingredients could pack such a flavor and texture punch. Since making the original recipe, I’ve experimented with adding additional spices and using different dried fruits.

Apricots are a perfect variation to this recipe. You could use half figs and half apricots, or do one batch with figs and another with apricots. You’ll never get bored! Cardamom also tastes great with these. It’s one of my favorite spices and I definitely add it to anything sweet that I make. Like cinnamon and vanilla, it adds a little extra sweetness without any sugar. Cinnamon and cardamom are also good for digestion. Cardamom is said to help eliminate gas and bloating, while cinnamon helps us digest fats by increasing enzyme activity in our bodies. Cinnamon may also lower blood sugar and it’s anti-inflammatory. Now that’s as good a reason as any for adding cardamom and cinnamon to our food!

These energy bites are also great for a quick snack, dessert or pre-workout treat. Hello versatility! There’s lots of good fat in them from the coconut oil, and fiber from the dried fruit and coconut. The combination of fiber, fat and sweetness will help keep you satisfied longer without spiking your blood sugar (I’m sure we’re all familiar with the quick surge of energy we get after eating something sweet, that’s followed by the strong desire to take a nap).

Fig Energy Bites

INGREDIENTS

2 cups shredded coconut (unsweetened)
2 cups dried figs (unsweetened and unsulfered)
1/3 cup coconut oil
a pinch of salt
a dash of cinnamon and/or cardamom
1/4 teaspoon vanilla (optional)

DIRECTIONS

Place all ingredients in a food processor and pulse until well combined. Make sure to remove any pits, seeds or tough stems from the figs or apricots. Roll into balls and store in the fridge. Because of the coconut oil, energy bites kept in the fridge will have a creamier texture. Room temperature energy bites will be a little more oily.

From Resolutions to Results: 5 Simple Steps to Make Your Health Goals Stick

Selection

Make sure your goal is important to you. It’s easy to get caught up in what we’re supposed to be doing. Everyone has an opinion – our parents, significant other, the internet, and our doctors. But that’s not going to cut it. Reaching a goal only works when it’s personal.

Small Steps

When we set a goal, we tend to jump right to the end result. It’s great to know where you want to go, but don’t forget that reaching that end goal is the result of accomplishing lots of smaller goals. Each time we accomplish a small goal, it helps us see that we are capable and gives us the confidence to keep pushing forward.

SMART Goals

SMART is a great acronym for goals that are Specific, Measurable, Action Oriented, Realistic and Time bound. Making sure your goal is SMART is a great way to increase your chance of success. A SMART goal is specific, measurable, action oriented, realistic and time bound. And there’s a good reason it works! If you can’t see what the end result of what your goal looks like, it’s not going to happen. Ask yourself, how do I know if I’m making progress toward that goal? When do I want to accomplish it by? For example, maybe you want to exercise more. It’s a great goal, but it’s not SMART yet. How often is more? How will you do it? When will you do it? Where? Doing cardio at the gym every Monday, Wednesday and Friday for 45 minutes after work is a way more doable and clearer goal. That also means that it’s way more likely to happen.

Stop Making Yourself Wrong

Most people want to be perfect. It’s official. The good news and the bad news is that none of us are. No one reaches their goals in a straight line. Anytime you set a goal, there will be a time when you fall short, when old patterns get the best of you. The question is whether you keep going or get stuck in making yourself wrong and feeling like a failure. If you keep going, you’re one step closer to reaching your goal. If you give up because you think you’ve failed, then you have failed. Failure is rare. Giving up is way more common.

Share and Get Support

Sharing and getting support are important steps to create accountability around your goals. When we tell someone we’re going to do something, we are way more likely to do it. And, when we tell people what we’re up to, they tend to get inspired. At the very least you’ll cheer you on, but they may even surprise you and join in. Sharing and getting support is a great way to have some fun and to create a safety net while working toward your goals. It’s a win-win situation all around.

Sweet Potato Soup

Creamy Sweet Potato Soup

1 yellow onion, diced
1 tbs coconut oil
4 medium sized sweet potatoes, roasted or baked (about 4 cups)
1 tbsp ginger, minced
½ tsp garam masala spice mix
1 can coconut milk
2 cups water

Heat oil in pot. Add onion and saute for 5 minutes, until translucent.
Add minced ginger and cook additional 2 minutes
Rough chop the sweet potatoes (you can leave the skin on) and add to the onion and ginger. Save time by baking a bunch of sweet potatoes in the beginning of the week and using them for different meals. You can also store them in the freezer.
Add the coconut milk, water and garam masala*. Bring to a simmer, then lower heat.
Cook for ten minutes on medium low heat.
Blend the soup and adjust seasoning.

*garam masala is an Indian spice mix and happens to be one of my favorites. It usually has a mix of black pepper, cumin, coriander, cinnamon and clove. Every mix of garam masala is different, which makes it kinda exciting! Feel free to omit if you can’t find it, or just add a spice you like.