Tasty Tuesday: DIY Energy Bites

Energy bites are so easy to make and are so good for you! They provide a pop of protein, fiber and healthy fats that help curb hunger pangs, especially when we’re craving junk food. They are quick and convenient and once you learn the basics to making these energy bites, the possibilities for flavor combinations is endless! Some of my favorite recipes linked below, but don’t be afraid to experiment with your own!

So first, the 5 Staples of an Energy Bite:


  • The nut butter helps hold the energy bite together, plus gives you some protein & healthy fats. Use about 1/2 Cup
  • Your protein powder also provides protein, and if you’re using shakeology as your powder, you’ll also get all the other nutritional super-foods packed in there too. The powder also helps give you some flavor. Vanilla and Chocolate are common flavors used in energy bites, but don’t be afraid to use other flavors as well! Use about 2 scoops
  • Use one or more of the extras listed. Vanilla and Cinnamon are also great choices for some added flavor! Use 1/2 to 1 tsp for those, and with others, like the oats, try about 1 cup.
  • Adding seeds provides even more nutrition! Sprinkle these in to taste
  • Sweeten up your energy bite with any of the natural sweeteners on the list.Use about 1/4 cup, or to taste.

Most recipes have you mix ingredients, form into bite sized balls, and chill before eating. These can be kept in Tupperware for about a week in the fridge–which makes it super easy to grab and go when you need that pick me up. These are also a kid favorite as after school snacks or some added nutrition in the morning before heading out the door.

Try these Energy Bite Recipes–and if you don’t have some of the ingredients, try substituting some of the other ones mention above:


Lemon & Coconut Bliss Ballslemon-and-coconut-bliss-balls


  • 2 cups shredded coconut + extra
  • ½ cup almonds
  • 2-3 tbsp honey or rice malt syrup (to taste)
  • 2 tbsp coconut oil
  • Zest and juice of 1 lemon


  • Place all ingredients into the food processor and blend for 1 minute.
  • Roll into small balls
  • Roll in extra coconut.
  • Place on a lined tray and chill in the fridge until firm.

Makes approx 15 balls..

1½ scoops Vanilla Shakeology
½ cup old-fashioned rolled oats
⅓ cup all-natural smooth almond butter
4 Medjool dates, coarsely chopped
¼ cup raw walnut pieces
¾ cup shredded carrots
½ tsp. ground cinnamon
¼ tsp ground cloves
¼ tsp ground ginger

1. Combine Shakeology, oats, almond butter, and dates in food processor; pulse until dates are incorporated.
2. Add walnuts, carrots, cinnamon, cloves, and ginger; pulse until just blended.
3. Roll into fifteen balls, about 1-inch in diameter each.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 15 servings, 1 ball each

1½ scoops Vanilla Shakeology
½ cup almond flour
½ cup old-fashioned rolled oats
¼ cup all-natural almond butter
1/3 cup unsweetened almond milk
¼ cup sliced raw almonds

Preparation (Click here for step-by-step photos!):
1. Combine Shakeology, almond flour, and oats in a medium bowl; mix well.
2. Add almond butter and almond milk; mix well with a spatula or clean hands until it forms a thick batter.
3. Roll mixture into fifteen balls, each about 1-inch in size.
4. Roll balls in almonds.



Tasty Tuesday: Overnight Oats


Ever think you just don’t have time to fix yourself a healthy breakfast in the crazy morning rush? When we’re pressed for time and feeling frazzled, that’s usually when we turn to unhealthy choices or skimp on breakfast altogether. Starting off by making a healthy choice for breakfast makes it easier to choose other healthy options throughout the day.

Take the stress out of preparing a healthy breakfast by prepping it the night before. And with cooler mornings almost upon us, these will become some of your fall favorites.

*Tip for overnight oats: use old fashioned oats NOT quick oats, otherwise they will be too mushy*

Sticky Cinnamon Roll Battersticky-cinnamon-roll-batter-oatmeal-5

For the oatmeal
  1. 1/2 cup gluten free rolled oats
  2. Pinch sea salt
  3. 2 T granulated sweetener of choice (I used both coconut palm sugar and a stevia blend)
  4. Cinnamon
  5. 1 cup dairy free milk of choice
  6. 1 large egg white (use 1 flax egg if vegan)
  7. 1 T coconut flour
  8. Extra cinnamon, for dusting
For the Cinnamon Roll Glaze
  1. 1 T coconut butter, melted
  2. 1 T vanilla protein powder
  3. Milk to thin out
  4. cinnamon for dusting
For the protein packed Cinnamon Roll Glaze
  1. 3 T vanilla protein powder
  2. Milk to thin out
  3. Cinnamon for dusting
For the oatmeal
  1. In a saucepan or microwave safe bowl, combine the rolled oats, sea salt, cinnamon, sweetener of choice and milk of choice and simmer on medium until most of the liquid is absorbed. Once thick, add the large egg white (or flax egg) and mix very well until fully mixed in. Add the coconut flour and continue stirring until a very thick batter is formed. Add extra dairy free milk to desired consistency.
  2. Remove from heat and pour into a bowl. Top with cinnamon roll glaze.
For the Glaze
  1. Mix all ingredients in a small bowl and slowly add the dairy free milk until desired consistency is reached.
  1. If batter is too thick, add extra dairy free milk to desired consistency. I like it to be really batter like so tend to add around an extra 1/4 cup.
  2. This can be batch made the night before and eaten hot/cold.
  3. This can also be frozen- Simply thaw out and and reheat.
  4. For even more protein, add an extra scoop of protein powder but add extra dairy free milk to compensate.
By Arman @ thebigmansworld
Warm up oats before eating in the morning, if desired
  1. 1/2 cup rolled oats
  2. 1 T chia seeds
  3. 1-2 T granulated sweetener of choice
  4. 1-2 T cocoa powder
  5. pinch sea salt
  6. 1/2 scoop chocolate protein powder of choice (optional)*
  7. 2 T smooth nut butter of choice
  8. 1/3 cup dairy free milk of choice
  9. Handful of dairy free or sugar free chocolate chips
  1. The night before or at least an hour before consumption, place the oats, chia seeds, sweetener, cocoa powder, sea salt and protein powder and mix well.
  2. Stir through the nut butter of choice- the dry mixture should be very crumbly. Add your dairy free milk and several chocolate chips and refrigerate overnight/for an hour +.
  3. The next morning, top with extra chocolate chips and microwave for up to one minute.
Toaster oven/oven option
  1. Follow as above but bake on high broil for 7 minutes, or until chocolate chips have melted.
  1. * If you omit protein powder, reduce the dairy free milk by 1 tablespoon.
By Arman @ thebigmansworld


Tasty Tuesday: Going Bananas over these clean eating recipes


Have some bananas lying around? Don’t let them go to waste! Try these delicious, clean-eating recipes that use bananas for a healthy treat.

Bananas are naturally fat and cholesterol free. Use mashed bananas to substitute for some or all of the butter or oil when making cookies, for example, for a healthier treat. Bananas are known for their high potassium content, with over 400 mg potassium in a single medium-size banana. According to Colorado State University Extension, potassium is necessary for good nerve and muscle function as well as for maintaining a healthy balance of fluids in the body. The potassium in bananas can help prevent muscle cramps after exercise. Bananas also have Vitamin C, Vitamin B-6, Manganese, and Fiber. (source)

So why no banana bread? An average slice of banana bread has 196 calories and 33g of carbs. This first recipe is way to still get than banana bread goodness with less calories and carbs: a serving a cinnamon bananas has only 73 calories and only 19g of carbs.


Next up, try this Elvis Shake for a refreshing drink:

  • 2 large bananas, sliced and frozen
  • 1 1/4 cups milk (can use almond, soy, or coconut milk)
  • 6 tablespoons nut butter (either peanut or almond)
  • 2 table spoons honey
  • 1/4 tsp cinnamon
  • 3/4 cups crushed ice cubes

Place ingredients into blender and pulse until smooth. Serve immediately.


Need a chocolate fix? Number 3 on the list is a childhood favorite: Chocolate-Avocado Pudding


No. 4: 2 Ingredient Flour-less Pancakes

  • 2 eggs
  • 1 banana
  • 1/4 tsp cinnamon (optional)

mash eggs & banana (and cinnamon)  together and fry them like regular pancakes! Serve with fresh fruit

No 5: Try these energy bites for an afternoon pick me up! I love when I can “clean cheat” a snack that tastes like a treat!





Clean out the Junk: 5 tips to help you make the change


Junk food cravings hit even the best of us. Sometimes so strong, it’s like a magnet pulling us toward the pantry. Junk-food addiction is a real thing. A study from Sweden showed that the hormone ghrelin, which activates the brain’s reward system and increases appetite, reacts similarly to sugar and alcohol. Many of us have been conditioned from childhood to turn to the combination of fat, sugar, and salt found in our favorite junk foods when we’re stressed, sad, angry, or bored. Let’s break the junk-food cycle and retrain our bodies and our minds to make those healthy choices!

For those of you just starting out on a clean eating lifestyle, the urges might be SO STRONG! You might feel like YOU’RE STARVING or that YOU’LL DIE if you can’t eat your favorite treat (or drink) when the urge strikes, but I’m here to tell you there is good news! I’ve been clean eating for a long time now, and I can say that overly processed, sugary, salty foods make me sick! Literally. I really don’t crave them like I used to (although that doesn’t mean I’m completely immune to cravings) and it’s easier for me to turn them down when they’re in front of me.

Tip #1: Go cold turkey and clean it out of your home. You can’t tell yourself you’ll be able to resist, because you won’t. The temptation will be too strong. So just get rid of it.

Tip #2: Follow the 80/20 rule. A member of one of my challenge groups posted this and I couldn’t agree more!


If you’re going to live by this rule then you need to STICK TO IT! Don’t let it turn into a binge day or a binge weekend. Cheat meals are exactly that: ONE MEAL!

Tip #3 Replace emotional eating: Unhealthy eating (or drinking) is used a reward for a long day at work, a long car ride, a stressful day with the kids…or anything else you can think of. Replace that can of soda or half dozen cookies with something else like infused water, herbal tea, or Greek yogurt sweetened with honey and some fresh fruit thrown in.

Tip #4: PREP! You all know I’m a big advocate of prepping your food ahead of time so there’s less of chance of being tempted. Carry healthy snack foods with you. Almonds, apples, whole grain crackers, Shakeology Packets, or dried fruits are all things small enough to fit inside a bag or purse.

Tip #5: Break out of your comfort zone! Don’t be afraid to try new healthy foods or new ways to prepare and eat them! I really thought I hated Brussel Sprouts for years. Turns out, I don’t! I really, really love them roasted! For other yummy ways to incorporate healthy foods into your meals see my post on Savory Sides.

Tasty Tuesday: Shakin’ It Up & Healthy Snack Ideas

Today’s Tasty Tuesday is a little different. I’m a huge Shakeology lover and often people ask me how they can get a little variety in their shakes when they still have a lot of one flavor left. Here’s a quick and delicious idea (I’ll be sharing more of these recipes later on):shakeology recipe 1

And Spring Break is upon us! Not only is this a huge travel time for families, but it means the start of warmer weather and being outside more. It’s so tempting to stop at a convenience store or drive-thru when you’re traveling or have spent the afternoon at the park with the kiddos. DON’T DO IT! With some simple planning you can curb those munchies while satisfying your hunger. These snack ideas are “Mix & Match” so choose a couple from the list (source) for a great low calorie, healthy alternative:


  1. 1 cup dark chocolate almond milk (100 calories)
  2. 1/2 cup strawberries (24 calories)
  3. 10 natural almonds (70 calories)
  4. 1 plain whole grain waffle (75 calories)
  5. 1/4 cup blueberries (21 calories)
  6. 1/2 apple (36 calories)
  7. 1 light string cheese (50 calories)
  8. 3 cups air-popped butter free popcorn (94 calories)
  9. 1 cup unsweetened applesauce with 1 tsp cinnamon (56 calories)
  10. 3/4 cup raspberries (40 calories)

Also, if you’re craving a treat, for some reason natural peanut butter feels like an indulgence, but really isn’t. 1 tablespoon is 94 calories. Spread some on your whole wheat waffle or some celery sticks (1 stalk is only 6 calories!) Or if you’re like me, right out of the jar is good too!

Most of these snacks fit easily into a purse or day pack and can easily be prepped ahead of time. Don’t let let “the munchies” throw  off your healthy eating.

365 Days Ago

Been living a healthy lifestyle now for almost 2 years. Who knew when I started my fitness journey I would be where I am now? I’m reminded of a quote I saw about setting goals that went something like:

“Don’t be afraid to make goals because of the time it will take. The time will pass anyway.”

You guys, this is so true! Was I scared to start? Yes! Was I afraid of failure? Of course! But sometimes you’ve just got to go for it and see what happens. Sometimes the most perfect moments are born from taking a risk.


Now I have a golden scoop and bottle to show that I’m a 365er. I drink this stuff every day!! And it has helped me in so many ways!

I have a regular woman’s cycle for the first time in my life

used to have migraines 3-4 days per week and now I only get one on average per month

It has helped dramatically with my inflamation from my hashimatos which has helped with joint aches, stomach pains, and headaches

it has helped with anxiety and depression

I used to have cold sores 24/7, Now I have gotten 2 in the last 2 years

I never had much energh from my autoimmune disease. Now I can run my own business, get my worout in each day. And play all I want with my two toddlers

AND I finally lost weight for the first time on my life (30 lbs) and have kept it off for a year and a half.

I spend far less money now on medical expenses, medicine, and groceries.

I’m a 365er FOR LIFE!

Not only have I found my path to a healthier me, I have found a path to a community of individuals that are seriously family to me!! I can go to them for anything… we laugh together… we cry together… we inspire each other… and help RAISE each other up!!

Here is the thing… I am getting stronger every day!! Stronger as a mom, stronger in my relationships, stronger as I endure trials, stronger physically, stronger mentally, stronger spiritually…

How?! By living the lifestyle of a coach! I have so many stories of how coaching has changed me and how I was before coaching to where I am now. I have so many reasons why I decided to coach (and trust me I had many hesitations too) and why I continue to coach. I love how it is helping me to be the best version of myself while helping others to do the same!


The health benefits, the new and improved lifestyle, a new career, and so

many friendships and inspiring stories…I didn’t have any of this 365 days ago. I don’t even want to think about what my life would be like if I hadn’t taken the risk and made the plunge. And I can’t wait to see what the next 365 days will bring.