| June 10, 2009 |
Homemade Protein Bars!If you’re still searching for a protein bar that doesn’t...well...taste like a protein bar, you’ve GOT to try this recipe! Peanut butter, honey, apricots and almonds are the power players in these bars and make them delicious! Plus...it’s much easier on the piggy bank since this one recipe makes 16 bars. So feed those muscles, they’ve worked hard for it! High Protein Peanut Butter Apricot Energy Bars 1 cup natural natural peanut butter (creamy or smooth) 1 cup honey 1 cup old fashioned oatmeal 1 cup diced apricots 1 cup sliced almonds 3 scoops vanilla protein powder (Muscle Milk Light is a good choice) Cinnamon to taste (optional) Directions: In a medium-sized pot, heat honey and peanut butter on the stove on medium heat until texture is runny. Mix in apricots, nuts, oatmeal, and protein powder. Stir until all ingredients are well coated. Grease a 9×9 pan with fat free non-stick spray. Press in ingredients evenly. Cool in the fridge for at least 45 minutes. Slice and wrap individual bars in foil or plastic wrap for a grab-and-go snack! Yield: 16 bars |
Sleep More,
Weigh Less!
I know what you’re probably thinking right now, because I thought it too: I don’t have time to get more sleep and if I could, I would! But consider what the lack of zzz’s is doing for you right now...probably making you feel sluggish, groggy, cranky, and gross, am I right? Oh, and there’s that other thing it’s doing for you...causing you to put on the pounds!
According to the Sleep Foundation (who knew such a thing existed?), quality of sleep has emerged as a key factor in research about the causes of weight gain. Scientists have discovered that people who sleep less have a tendency to weigh more. Are you sleeping less than you know your body needs, and meanwhile fighting a battle on the scale? That’s because our sleep cycles are associated with important hormones that regulate appetite. When we get enough sleep, about 7 to 8 hours a night depending on the individual, these hormones tend to rise and fall in a normal manner. But when sleep is less than 7 hours per night the hormone levels are altered and lead to an increase in appetite. A chronic lack of sleep may also affect your overall energy levels, making you less likely to exercise and more likely to scream at your coworker, spouse, or mother-in-law for no apparent reason. Your body also responds to lack of sleep by slowing down your metabolic rate, which launches your system into weight-gain mode. Are you having fun yet?!
There is good news: Get more sleep! If you are dieting or just vowing to be consistent with a healthy lifestyle, an extra hour of sleep here and there will likely make a huge difference in your efforts. You may discover you aren’t as hungry or that your intense, quasi-animalistic cravings for sugary, calorie-dense foods subside. This is because if you aren’t as tired, your body won’t rely on high carbohydrate snacks and sugar for an instant fuel source.
Try to prepare for sleep just as you might prepare for an exercise session (and I’m not talking about trepidation or dread!). Develop a routine that puts you in the right frame of mind to get a good, restful sleep. I promise, your waistline will thank you!
Meet the Trainer
Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.
