Personal Blog

  • Personal Blog

    How I Cured My Insulin Resistance Naturally.

    Learn how I cured my insulin resistance by changing what I ate every day.

    how I cured my insulin resistance
    Do you have insulin resistance? If you are looking for ways to cure it, you’ve come to the right place. In this blog post, I’m sharing how I cured my insulin resistance by changing my diet. Doing so helped me lose 10 pounds FAST. When I consider how simple it was – the fact that I cured my insulin resistance so easily by tweaking my diet, I’m amazed that in the years that followed, I did go back to eating the way I used to. I did not take insulin resistance seriously enough. I wish I did – because it came back to haunt me. In fact, it is now the PRIMARY FOCUS of my diet/health- my insulin resistance and so I have not only done what I detail in this post, but I’ve gone full-on keto to address my insulin resistance. I’ll link up those posts at the end of this post so you can dive into those as well. This post was written when I was first diagnosed with insulin resistance and it talks about the changes I made and how back then I cured my insulin resistance. You can catch up with what I’m doing now to crush insulin resistance– at the bottom of this post. 
    (Please note: This post was originally published by me on my blog several years ago. Since I re-launched KellyOlexa.com and moved from Squarespace to WordPress, I made the decision to leave behind my old content. I’m picking up select posts and re-publishing them here, with relevant updates.)
    I am not going to try and include everything in this post- because there is so much information and so many resources I have utilized in my learning and educating myself and this was a process- all started earlier this year when I got my blood-work done and when I first met with Dr. Riske out in Arizona. The bio-identical hormonal replacement treatment process was the impetus for a lot of massive change in my life. I mean, heck, I am NOT all about putting this much money in to treatment, only to be careless in the rest of my life and ignore things that are contributing to the problem.
    AIN’T NOBODY GOT TIME FOR THAT.
    So, here are my TIPS – for any of you that think you have these issues or you KNOW you have it. DISCLOSURE: I am not a doctor, lawyer, dentist, trainer, nutritionist, holistic healer, or anything official. But I am awesome. 😉 I am not PRESCRIBING anything for you or telling you what to do but sharing my TIPS– please, consult a doctor with expertise in this area.
    Find a doctor in your area or – do what I did, I was recommended to Dr. Riske by my trainer Whitney and I ended up flying to Phoenix to meet with him after my blood-work. FIND A SPECIALIST. If you go to your OB/GYN or primary care doc and think you can ask them to guide you in this area when they have not educated themselves and trained themselves on these things you are WASTING YOUR TIME. I have been there, done that. I was prescribed medication that DRAMATICALLY WORSENED MY HORMONAL SITUATION AND CAUSED MUCH OF MY INSULIN RESISTANCE AND HYPOTHYROIDISM. (The Pill, Antibiotics, Accutane, Spironolactone and more.) <–NOTE you can do what I did, do a PHONE CONSULT with Dr. Riske, have him prescribe the blood-work, get that done in your area and then you choose if you fly in to PHX to consult with him, I highly recommend it and who doesn’t want to go to PHX? 😉
    FIRST: I got blood-work done. KEY FACTOR: you cannot just go to any doctor and ask for bloodwork- they will likely give you a blood-work order that tests for very basic things. See #1 for why it’s important to get a SPECIALIST in this area. THERE IS NO WAY TO ADDRESS YOUR HEALTH ISSUES IN THIS AREA- IN MY OPINION – WITHOUT YOUR BLOOD-WORK. I CANNOT STRESS THIS ENOUGH– OTHERWISE YOU ARE GUESSING AND YOU WILL WASTE YEARS LIKE I DID!! DO NOT DO THAT TO YOURSELF!!! INVEST IN YOUR HEALTH IT WILL BE THE BEST THING YOU HAVE DONE, TRUST ME.
    I took the time to dive in to my blood-work results and learn how to read them. The more you can understand all this stuff while you are getting treatment and working on lifestyle changes, the more you will succeed. Become your own healthcare advocate. ASK QUESTIONS and start getting comfortable READING AND RESEARCHING. Don’t think you are limited by what your doctor/specialist tells you- a lot of what I ended up changing was due to my own research and I shared it with my doctor and he agreed/approved it. But it was my research and suggestion, which happened after Valerie Waters was in town and observed a few healthy things I was eating that she was all like “um, if I had insulin resistance I would not be eating that Ezekiel Bread with your eggs…” GULP. 
    SECOND: I started Bio-Identical Hormonal Replacement Treatment. It was not as expensive as I thought and it is changing my health in every way – and every day, every week, it compounds and accumulates.
    THIRD: RESEARCH. I started reading and still am reading every book in print, every eBook there is on INSULIN RESISTANCE, METABOLIC SYNDROME, PCOS, HYPOTHYROID, ADRENAL FATIGUE, you name it. I took notes, I observed and wrote down the common themes. I read the books my doctor recommended to me. 
    I took the common themes and recommendations from all the sites/eBooks/books/articles and then started incorporating those in to my diet and workout practices- really MOST of the stuff was about DIET and a small amount was about additional supplementation.
    SPECIFICALLY- WHAT DID I CHANGE IN MY DIET?
    1) I CUT OUT EZEKIEL BREAD, WHICH I WAS HAVING EVERY DAY AT BREAKFAST. (it’s NOT gluten-free– doesn’t mean it’s “bad” but for insulin resistance and for me, who is very sensitive at this time to wheat/gluten, I need to cut it out)
    2)WHEN I FIRST STARTED BHRT I CUT OUT SPLENDA AND DIET SODA- SWITCHED TO STEVIA.  I CUT OUT THE FAKE CREAMER IN MY COFFEE AND SWITCHED TO MY OWN VERSION OF BULLETPROOF COFFEE. 
    3) I CUT OUT ALL RICE. I WAS SOMEWHAT REGULARLY HAVING SUSHI AND I WAS SO BORED WITH GETTING ONLY SALMON SASHIMI I HAD EXPANDED MY MENU SELECTIONS AND WOULD GET SOME ROLLS. (At the time of writing this post, I was having sushi regularly so it was a lot of white rice every week- I’m ok having sushi in moderate amounts now)
    4) I CUT OUT ALL POTATOES. SOME SOURCES SAY SWEET POTATOES ARE OK, BUT FOR NOW I AM NOT HAVING ANY. 
    5) I HAD ALREADY CUT OUT “FAKE FOODS” BUT FOR NOW THIS MEANS EVEN PROTEIN POWDERS AND PRE-WORKOUTS (I ONLY HAVE SHAKEOLOGY NOW AND FEEL 100% OK WITH THAT BECAUSE IT’S LIKE HEALTH AND LOVE IN A GLASS AND CONTAINS ALL THE VITAMINS AND ANTIOXIDANTS THAT ARE IDEAL FOR MY CONDITIONS) LET ME TELL YOU HOW MUCH I MISS MY PRE-WORKOUT SHAKE WITH THE ICY BLUE RAZZ IN IT. OMG. BUT MY RESULTS AND MY HEALTH ARE MORE IMPORTANT.
    6) I NOW BUY ONLY ORGANIC MEAT — ALWAYS HAD USED EGGLAND’S BEST EGGS ONLY, BUT WITH CHICKEN OR FISH OR MEAT- ORGANIC, WILD, GRASS FED BLAH BLAH BLAH.
    7) I DO NOT OBSESS ABOUT THE AMOUNT OF PROTEIN I AM EATING. I FOCUS ON REASONABLE 4 OZ PORTIONS BUT I AM NOT EATING 6 MEALS LIKE I USED TO.
    8) I EAT TRAIL MIX (MEASURED), NATURAL ALMOND BUTTER OR PEANUT BUTTER.
    9) PLANTAIN CHIPS ARE LIKE MY FOOD SAVIOR. SERIOUSLY SUCH A GREAT CARB SUBSTITUTE AND GREAT WITH GUACAMOLE AND OR SALSA. I EAT THESE DAILY.
    10) I FOCUS ON LOW-GLYCEMIC FRUITS. I USE AN APP ON MY PHONE CALLED MY GI WHICH MAKES IT EASY TO LOOK UP.
    11) I DO NOT IN ANY WAY GO FOR ANYTHING LO FAT– I EAT HEALTHY FATS LIKE COCONUT OIL, PEANUT BUTTER, AVOCADO, GHEE, OLIVE OIL ETC.
    12) I CUT CORN IN ALL FORMS.
    13) I CAN EAT LEGUMES.
    14) HAVEN’T HAD HUMMUS IN AGES.

     

    15) I EAT A LOT OF SALADS WITH REAL DRESSING. (no fat-free stuff) 
    I LISTEN TO WHAT MY BODY WANTS. 
    I EAT WHEN I AM HUNGRY, NOT BY WATCHING THE CLOCK.
    I HAVE NO ALCOHOL. (ALSO CANNOT DO THIS WHILE TAKING METFORMIN) <– NOTE, I am no longer on Metformin, and I do have alcohol probably 1x a week MAYBE 2x and we are talking I have usually 1 drink 2 max.
    I TAKE MY VITAMINS & Supplements.
    I DRINK A GALLON OF WATER A DAY.
     
    Let me keep it real for you. On one hand, it’s not NATURALLY EASY to cut out all these foods. I’ve also since had bloodwork done and a food reactivity test done by Oxford Technologies (stay tuned, they’ll be interviewed on the podcast shortly– you’ll want to get this test done trust me) which showed I should be avoiding CORN at all costs, followed by Wheat, Yeast, Soy, Flax, Bananas, Mangoes, Turkey, Brussel Sprouts, Zucchini, Onions, Peppers and Cauliflower! So that added to my list. But- on the other hand, this earth is FILLED with so many amazing foods and hello PINTEREST is filled with like a bajillion great tasting healthy recipes using all kinds of ingredients that I CAN HAVE!! The way I see it, now is the time to EMBRACE THE CHALLENGE. Why not go for it- take time to investigate new recipes = for example – before I ever tried an Acai Bowl– I had NO IDEA WHAT I WAS MISSING. Amazing tasting bowl of delish- and it’s “superfoods”! 
    This is my mindset for taking my health and hormonal happiness up even more notches. I’ve come this far. I’m no longer insulin resistant, no longer on Metformin, but I still deal with Hashimoto’s- more on that in posts to come. Bottom line is, I have learned so much in the past couple of years and seen so much change in my life when I change my DIET, MY VITAMINS/SUPPLEMENTS and my Stress/sleep/lifestyle– let’s just say IT’S WORTH PURSUING. I am 51 years old now and look and feel better than I did at age 25. That’s worth it. And I plan to look and feel better each year going forward (with a little help from Botox and fillers as well let’s keep it real) 
    I’m still on BHRT and would never go off it. I still get bloodwork done 2x a year- ideally I’ll get it done 4x a year going forward. Hormonal balance CHANGES EVERYTHING. 
    What questions do YOU have about hormones? About insulin resistance? About hypothyroidism? Let me know so I can cover it here and on the podcast! 

    But Wait There's MORE!

    But Wait Theres More

    Now that you’ve come this far, there are some more current blog posts, podcasts and videos you should check out. Like I mentioned, this original post was written when I was first diagnosed with insulin resistance– and all these tips are relevant. But fast forward to today, I am now 6 months in to the biggest weight loss transformation of the past decade– and working with the best functional medicine doctor EVER and I’ve learned that going KETO is the MIRACLE SOLUTION for most women aged 40+ with insulin issues– and that a vast majority of women aged 40+ who are going into perimenopause probably have insulin issues sooooooo– you get what I’m throwing down. Keto + fasting is your new best friend and I am walking living breathing proof: I lost 35 inches and 28 pounds since June 1st!~ Check out these links: MY KETO TRANSFORMATION: CLICK HERE. THE TOP 10 KETO MYTHS DEBUNKED click here.  VIDEO: MY 6-MONTH KETO TRANSFORMATION click here. VIDEO What I eat on Keto: CLICK HERE. And pick up my FREE KETO KWIK START EBOOK: click here.

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  • Personal Blog

    Want a KILLER Cardio + Strength Workout You Can Do At HOME? This Sandbag Session Will Make You SWEAT!

    Try this Killer Sandbag Circuit to Burn Fat and Build Serious Muscle!

    Everyone is worried about gaining weight while at home in this quarantine situation. (P.S. You will likely find some of my recent posts tremendously helpful on these topics. CLICK here to read what I’m doing to lose weight and build muscle while at home during the lockdown.) There are thousands of people who are used to working out only at the gym who are freaking out right now about how to get solid strength training and cardio workouts in while at home under coronavirus stay-in-place orders. Are you wondering how to get your workout groove on while under Coronavirus Quarantine? Do you feel like you can’t get a killer workout in at home like you can at the gym? Or, do you worry that you can only do cardio and not enough strength training?

    I hear you– you might have concerns because — maybe you’ve tried to buy some gym equipment and found yourself hitting the wall because things are on backorder or more expensive than you thought. (Check out my earlier post here on my top 20 home gym equipment recommendations and my top 10 favorite home workouts— with the exception of some of the barbells- most things are still in stock!!)

    As an alternative, or as a COMPLEMENT to the types of workouts and home gym equipment I featured in the above post– you should seriously consider some of this hard core muscle building, fat blasting type of training. By using tools like a SANDBAG (which note- is also incredibly portable and great for travel and vacation) and some battle ropes in addition to a TRX and some kettlebells, you can create HUNDREDS of amazing circuit combos and never be bored, plus get in CRAZY great shape and strong AF!!

    Note: This post was originally published on FitFluential.com and created by Marissa DiPietro. I have updated it with some of my own favorites and updated equipment recommendations. You can follow Marissa on instagram by CLICKING HERE.

    The sandbag is an incredibly functional piece of equipment. I’m talking total-body toning + explosive cardio + strength building + speed increasing type stuff. My first go-round with the sandbag was an eye-opener, and I became obsessed with creating new moves and different workouts! For my clients who are used to dumbbells and medicine balls, it became a new favorite for them as well! Sometimes, all it takes is doing the same movement with a different piece of equipment to make a workout seem more new and exciting. Which all workouts should be!

    For this workout, I wanted to hit every body part (no muscle group left behind!) while still building strength. So we’re combining explosive movements with some slower ones, to really hone in on specific muscles, while still getting that heart rate nice and high. Be prepared – this will challenge you! But with your own sandbag, you can adjust the weight to suit your fitness level.

    Get your sandbag here and try this workout for a crazy calorie burn!

    Clean + Alternating Lunge

    This sandbag workout will get your heart rate up, torch calories, and help you develop lean muscle. Try it today!

    Begin in a squat position with the sandbag on the floor. Explode up and throw your hips forward to bring the sandbag up, catching it in a front rack position. At the same time, step one foot forward into a lunge. Return to the starting position then repeat on the other side. Do 12 total reps!

    Thruster Negatives

    This sandbag workout will get your heart rate up, torch calories, and help you develop lean muscle. Try it today!

    With the sandbag in a front rack position, squat allllll the way down at a 4 second tempo. Count to 4 on the way down, then when you reach the bottom, explode up, thrusting the sandbag all the way overhead. Return the sandbag to that front rack position, then slowly lower down into that squat. Do 12 reps!

    Sandbag Leg Raises

    This sandbag workout will get your heart rate up, torch calories, and help you develop lean muscle. Try it today!

    Lying on your back, place the sandbag across your shins by your ankles. Keep your legs fairly straight, with a slight bend in the knee to make sure the sandbag stays in place. Raise your legs up to about a 75 degree angle, then lower down, tapping your heels on the ground. Do 20 reps!

    Weighted Sandbag Run

    This sandbag workout will get your heart rate up, torch calories, and help you develop lean muscle. Try it today!

    Last but not least, hoist that sandbag up over your shoulder and take off! Run 400 meters as quickly as you can. Don’t drop the sandbag!

    That’s your workout! Repeat the entire thing 3-5 times. Make sure you properly warm up and cool down after this workout!

    Below is a video from YouTube showing some other moves. Once you start using it, and you get some good weight in there (just buy sand from Home Depot it’s so cheap!), you’ll be addicted.

    https://youtu.be/HpQxXZO48nY

    I mentioned above some other equipment like kettlebells and TRX and muscle ropes. I’m using this post to focus on equipment that is awesome to do outdoors for killer circuits. What I strongly recommend you do is WRITE OUT YOUR WORKOUT BEFORE HAND. I’ve learned something the hard way: if you just set out all your equipment without a plan, you’ll spend a lot more time winging it.

    Kelly Olexa Ultimate Sandbag

    Here’s how I design some of my own at-home workout circuits.

    If I am going for a more conditioning/endurance/fat-burning focus, I’ll add in a lot of plyo or cardio in between sets. If I’m focusing on STRENGTH and building muscle I will avoid cardio and incorporate more rest between sets.

    For today let’s focus on more of the former- workouts that will get your heart rate UP and the sweat flowing while working your muscles hard.

    I personally like to have my circuits be UPPER AND LOWER BODY COMBINED. In other words, I don’t typically do a full set of lower body only moves then move on to just a shoulder circuit. Nope. I like to mix it up.

    Start with 3-5 Circuits. If you are like me and tend to overtrain, all the more reason to WRITE OUT YOUR WORKOUT in advance.

    Each circuit I will do x number of upper body moves and x number of lower body moves. I end with cardio/HIIT/Plyo and then core.

    A good idea is to start a notebook with moves you like- because there are virtually thousands of moves you can do….add your favorites by category so you can pick moves easily to put into a circuit.

    Did you try the workout? Did you like it? Don’t worry- we’ll be filming some of these workouts coming up. Be sure you are following me on instagram at my personal account and for The Kelly O Show so you can catch previews and tune in as we launch our IGTV channel too! LOTS OF GREAT STUFF coming up! Be sure to let me know what you want to see and learn more about!

     

    AFFILIATE DISCLAIMER


    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.

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  • Personal Blog

    How To Make Delicious and Healthy Protein Balls.

    If you spend any time on Pinterest, no doubt you’ve seen plenty of protein ball and energy bite recipes floating around. Once you start making some of these protein balls at home- and you realize how easy it is to make homemade protein balls- and how perfectly portion-sized they are — you’ll understand why EVERYONE is obsessed with making homemade healthy protein balls. (Please note: this post was originally published on FitFluential, I’ve updated it and added my own ingredients/ideas)

    Honestly, I now make a batch for my man and me about every other day. I don’t make HUGE batches, and I’ve become comfortable enough with the ingredients/ratios to experiment a bit and come up with my own “recipes” if you will.

    These little nuggets of deliciousness not only taste great, but are super easy to make and so good for you. And in non-quaratine times, they are outrageously portable too. A perfect way to control the ingredients in what you eat (avoiding added sugar or preservatives), these bites will serve many purposes throughout your busy week. This is really a key point to consider- especially if you are like me and have to avoid specific foods/ingredients due to food reactivity or food intolerances.

    This would be me most days around 2pm wanting something with WHEAT or GLUTEN in it and not being able to have any.

    To summarize, based on the Oxford Technologies food reactivity test I had done– I currently have to avoid: Corn (most reactive for me- and OMG y’all, corn is in EVERYTHING packaged– as corn syrup and even corn starch is in a lot of things), Wheat, Yeast, Flax, Soy, Bananas, Mangoes, Turkey, Zucchini, Peppers, Onions, Brussel Sprouts, Cauliflower and a few others– oddly enough, I did NOT test reactive to DAIRY and I’ve been avoiding dairy most of my adult life!! When I realized that so many of these things that I need to avoid (and many of you- if you are Celiac or you are working on your gut health etc.– you have to be diligent about not consuming ingredients/foods that will aggravate your gut and cause distress or an autoimmune response) are in even some fantastic healthy foods (for example, my favorite healthy brownies from Flax4Life have…..FLAX in it- I can’t have it)- I realize that for me, if I want to satisfy my raging sweet tooth, it’s best for me to make homemade healthy snacks where I KNOW exactly what is in them. Hence, the protein balls addiction has become a thing.

    NOTE: The folks from Oxford Labs will be on our podcast coming up- because every time I share how life-changing that test was, EVERYONE asks me about it and how to get it- be sure you are subscribed- on iTunes or Spotify, I Heart Radio etc. Or you can simply catch all new episodes here on TheKellyOShow.com. BOOYA.

    Chocolate Protein Balls

    I also LOVE the portion size: most of the recipes I’ve made are about 125-150 calories per ball– so you can’t go eating them without restraint. For me, ever since I started focusing FIRST AND FOREMOST on caloric deficit in order to lose weight (and realizing that this is what WORKS- FYI I am down 5lb in my first 2 weeks of my new challenge. Details in the next blog post coming up- be sure you are subscribed!!) — AND now that I am weighing myself every morning (huge accountability factor!) knowing the calorie count for each protein ball keeps me in check- both my man and I have given each other permission to make sure we only eat 2-3 at a time.

    Yup- this is me about every other day making these peanut butter balls.

    Want to eat sweet treats and still lose weight? I’ve got you.

    Ok- so smack dab in the middle of this post I must call this out. My passion is getting FIT and healthy and helping YOU do the same. So I want to be sure I direct you to some of the best and most relevant posts/podcasts I’ve published on WHAT YOU NEED TO DO TO LOSE WEIGHT AND BUST THROUGH THAT PLATEAU– because I don’t want you to make the mistakes I made for too long- like thinking “oh if I just eat CLEAN- and make healthy sweets recipes like this one on Kelly Olexa’s blog– I’ll lose weight!!”- nope. I’ve broken through all the fitness BS I’ve been listening to for too long and I’m losing weight! (5lbs in the past 2 weeks y’all by keeping the main thing the main thing! I want to HELP you do the same!)

    So-here are some links — I STRONGLY URGE you to listen/read all of them- because once you have the huge A-hA moments I did- and you get that caloric deficit is the #1 most important thing for you– then you can come back here and make protein balls every day- and not be scared about bingeing on them– because your mind is in the right place.

    • CLICK HERE to read why you need to cut out snacking, in my opinion (hint: the man and I eat protein bites yes but 90% of the time it’s our DESSERT. I occasionally have a snack but never mindless snacking- and more often we have treats like this as DESSERT after a meal)
    • CLICK HERE to listen to my podcast with Bonnie Pfiester on why we need to get a grip and learn that we must DIET and DIET RIGHT for a short period of time to lose the weight.
    • CLICK HERE to read my detailed blog about why you probably aren’t losing weight and how to fix that.
    • CLICK HERE to read my post on what I’m doing NOW to get fit and keep losing weight during the Coronavirus Quarantine.
    • CLICK HERE to read my post on how NOT to GAIN WEIGHT during Coronavirus Quarantine time.
    • CLICK HERE to follow my Pinterest Board with tons of Protein Balls/Energy Balls recipes.
    • CLICK HERE to follow The Kelly O Show Pinterest Board with tons of Bombtastic Balls Recipes.

    Grab a couple for breakfast along with some fruit and Greek yogurt. Grab a bite before your workout for an energy burst. Hungry in between meals? These bites are your friend. In fact, any time you want to grab something quick and convenient to satisfy hunger pangs— protein bites are a perfect solution. Also: they are kid-friendly. Little hands love grabbing these little healthy bites.

    Here’s what you’ll get nutrition-wise from these bites:

    • a nice pop of protein, from the whey powder and the nut butters – Please note, I use Isagenix Undenatured Whey Protein- because I wanted to find a protein powder that was Sucralose-Free and offered #plantbased options- if you’d like to order some from me, use the Contact Me form, I’m happy to help as I am an independent rep for the company now, because my man and I are obsessed with their nutritional products.
    • fiber from the oats and nuts
    • healthy fats from the nut butters

    Since there are about a million different recipes and variations, it can get a little overwhelming to know where to start. If you’ve never tried making these healthy bites before, this post will break down the basics of what types of ingredients go into protein balls.

    How to make protein balls

    After you make your first batch, you may want to experiment with different flavors and add-ons. There’s really no wrong way to make these, so get creative with the flavors and ingredients you like best.

    Here are the basics:

    • Pick a nut butter: you’ll need to choose one in this category, because of the sticky consistency. The nut butter will help to hold the other ingredients together. Some of my favorites: NUTTZO and Nuts N More and Smuckers All Natural
    • Pick a protein powder: again this category is essential to the bites as it provides the protein and flavor while counteracting the stickiness of the nut butters. I use Isagenix Undenatured Whey Protein- because I wanted to find a protein powder that was Sucralose-Free and offered #plantbased options- if you’d like to order some from me, use the Contact Me form, I’m happy to help as I am an independent rep for the company now, because my man and I are obsessed with their nutritional products.
    • Add an extra or two: You can choose one of more from this category. Oats, dried fruits, chocolate chips, coconut, or crushed nuts. For a flavor boost, try vanilla extract or cinnamon.
    • Add seeds if desired: Superfood chia seeds, hemp or flaxseeds are great choices that provide some extra nutrition.
    • Make it sweet: honey, applesauce, maple syrup are great choices for their sticky texture. Liquid stevia also works well, depending on your taste. One of the recipes I’ve been obsessing over lately uses 1 TBS of Coconut Oil too.

    Now that you’ve chosen your ingredients, all that’s left to do is:

    1. Mix your ingredients together
    2. Form into bite sized balls
    3. Chill before eating. THIS IS KEY- and often I find if I chill the dough BEFORE making into balls, they are easier to handle.

    Basic Protein Bites Recipe – yields about 18 bites

    • 2 Scoops Vanilla Whey Protein Powder
    • 1/2 cup nut butter
    • 1/4 cup sticky sweetener
    • 1 cup oats
    • extras as desired (chia seeds, etc.)

    Mix together your dry ingredients first. In a separate bowl, combine nut butter and sticky sweetener (if desired, microwave for about 8 seconds for easier mixing). Add sticky ingredients to dry ingredients and mix together. Add your extras if desired. Roll into balls and chill before eating! Enjoy!

    These bites can stay about a week in the fridge, but usually they don’t last that long.  Each recipe is slightly different, and you’ll want to experiment with the ratio of dry ingredients to wet, to find the right consistency for your favorite bites. If you use fewer sticky ingredients, you can always add a bit of almond milk to help make the ingredients easier to stir.

    BUT WAIT THERE’S MORE!

    Ok- so if you are digging this post-I have some more for you. First of all, I have really been digging this recipe from Erin Lives Whole blog. CLICK HERE to check it out. This has been the one I’ve been making a lot of — notice she does not use protein powder — I am experimenting with varying some ingredients here and adding my favorite Birthday Cake flavor protein from Isagenix– stay tuned; note, it’s not as simple as just adding some scoops of protein powder to a recipe- you gotta nerd around with it to get the proportions right or you’ll have the equivalent of a bunch of sand in a bowl. 😉

    So- do YOU have a favorite protein ball recipe? Let me know in the comments below or use the contact me form to send me a link, I’ll do a round up on amazing balls recipes next month if I get a good number of links!

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