My Favorite Raw Breakfast!

Starting your day with a meal that is fresh, easy to digest, full of protein, good carbs and healthy fats is one thing you can control before stepping out into the chaos for the day. These you can prep the night before and just dice the fruit quickly in the morning. There are a million different ingredient combinations especially if you live in a region that has a lot of variety at your disposal. I'll tell you my basic favorite then you can get creative from there!

1/3 cup raw oats
1-2 Tbsp hulled hemp seed (no shell, no seasoning)
1/2 Tbsp chia seeds
1 Tbsp chopped walnuts or pecans (I switch the nuts up to even include cashew, almonds, etc)
1 Tbsp unsweet coconut flakes
1/2 small organic apple (When you buy bagged organic apples, then tend to be small which is nice for this meal. If you add lemon to the unused apple portion and put it in an air tight container in the fridge you can use it with a snack later on)
I also like to add nectarine, pineapple, berries or mango when I have them

Sometimes I add seeds like sunflower as well. Keep in mind that while the ingredients are very healthy the calories can add up quick, so be mindful of you goal is weight loss or weight maintenance. Maybe use smaller portions of nuts, fruits etc or only add a few toppings but change it from day to day so you get the benefit and the taste of new nutrient packed foods. 

Combine all ingredients in a bowl and stir dry. Then add almond milk to the desired texture/consistency. I like mine more on the muesli side and not so soupy, the beautiful thing about this "recipe" is that there is no right or wrong...,make it yours! You can allow this mixture to soak overnight in the fridge, but just know the seeds (especially chia), nuts and oats will soak up a lot of liquid so you may want to add more. I suggest always adding the fruit before eating it, but again...your call. This meal should keep your tummy happy, your head focused and your body thankful :) Enjoy.

Clean vs. Dirty...Produce that is!

Clean Vs Dirty Produce

Most of us know by now that much of our standard produce is probably laced in some capacity with pesticides these days, harming our planet, our animals and our own bodies. There are certain, however, fruits and veggies that hit the top of the list when it comes to being pesticide “dirty”. If budget prohibits you from buying all organic, at least aim for getting the Dirty Dozen in organic. You can look up local farmers who don’t use pesticides on great sites like http://www.localharvest.org/ 

Here is a good list for you to start choosing what should and shouldn’t have to be purchased as organic. 

Dirty Dozen - The Most Contaminated

• Peaches
• Apples
• Sweet Bell Peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Pears
• Grapes (Imported)
• Spinach
• Lettuce
• Potatoes

Clean 15 -Tend to be the least contaminated

• Onions
• Avocado
• Sweet Corn (Frozen)
• Pineapples
• Mango
• Asparagus
• papaya
• Sweet Peas (Frozen)
• Kiwi Fruit
• Bananas
• Cabbage
• Broccoli
• Papaya
• Mushrooms
• sweet potatoes

(List taken from the EWG - Environmental Working Group)

CLICK HERE for the list of 48 foods complete with their pesticide data

Top 10 Pre-Workout Foods

Top 10: Pre-Workout Foods

Source: Patrick Owen, Nutrition Researcher - some changes made by Simply B)

Before talking about what we should eat before a workout, what about not eating at all? A popular fat-burning strategy is to exercise first thing in the morning on an empty stomach. In his book Body for Life, Bill Phillips states that performing 20 minutes of intense aerobic exercise after an overnight fast has greater effects on fat loss than performing an entire hour of cardio in a sated state.

Indeed, there is evidence that training on an empty gut can increase fat oxidation and allow greater mobilization of stored fat for fuel. But using more fat doesn’t necessarily mean increased fat loss, since most of the fat used comes from inside muscle cells, not from the fat below the skin. And once exercise has ended, any fats that are not oxidized will ultimately return to adipose tissue. This essentially cancels out any fat-burning benefits of pre-training fasting. And worse, protein from your precious muscles will be burned for energy as well. A study published in the Journal of Applied Physiology found that nitrogen losses from protein breakdown were more than doubled when training in a fasted state. This is bad news for those seeking to maximize muscle mass.
        
To optimize your performance, you need to eat. Research has established that carbohydrate intake during exercise delays the onset of fatigue and improves endurance exercise performance. This happens because carbs enhance the availability of blood glucose to active muscle. Roughly 70% of the energy in your pre-workout meal should come from carbs, but choose low-glycemic carbs like oatmeal, veggies or sweet potatoes instead of simple sugars or candy to avoid wild fluctuations in your blood-sugar levels. Protein is the next important nutrient to consider in order to decrease muscle breakdown during and after your workout. Fat takes the longest to digest, so a pre-workout meal should be relatively low in fat.

Your biggest challenge will be knowing how much food you can eat pre-workout, based on your own experience. Some people can eat a full meal an hour before a rigorous workout, while others with more sensitive guts might have to wait three to four hours. In general, a meal that is around 500-600 calories and is eaten by a 180-pound man two to three hours before a workout should be fine. For women weighing around 150 pounds a 280-350 calorie meal should suffice. Smaller snacks of 300 calories or less for men and 200 calories or less than women can be eaten one hour pre-workout, but you should experiment with the timing and meal size to suit your individual needs.
If you’re fueling for an intense endurance activity, then more carbs should be added. Those who are weight-lifting or building muscle should add more protein. Depending on your activity, the foods listed here will ensure that you get the best out of your workout. 

Pre-Workout Foods

10. Muscle Oats

Recipe: 1/2 cup steel-cut oats with 1 scoop Simply B Natural whey protein
Best for: Endurance exercises. Consume one to two hours before exercise.
Calories: 420; Protein: 33 g; Fat: 7 g; Carbs: 57 g; Sugars: 2 g

Steel-cut (Irish) oats are the least-processed type of oat cereal and have a lower glycemic load compared to quick-cooking and instant oats. Steel-cut oats take a bit more time to cook and they’re a more hearty, chewy cereal. If you’re not crazy about the texture or extra cooking time, old-fashion rolled oats have very similar nutritional qualities and the same glycemic impact as steel-cut oats.

9. Veggie Omelet

Recipe: 2 whole eggs, 2 egg whites, peppers, onions, mushrooms, grapefruit/oatmeal
Best for: Muscle-building. Consume one to two hours before exercise. For circuit training or more cardio, add a grapefruit or 1/2 cup rolled oats.
Calories: 321; Protein: 26 g; Fat: 18 g; Carbs: 13 g; Sugars: 6.47 g

This classic omelet is perfect for those who head to the gym soon after breakfast As far as whole foods go, eggs have the highest bioavailable proteins. Proteins are given a biological value that measures a protein’s ability to be used by the body. Eggs are used as the gold standard with a biological value of 100.

8. Turkey leaf wrap

Recipe: 4 oz turkey chunks or slices, 1 large collard green leaf, purple onion, red pepper, small tomatoes, 1 tbsp deli mustard. Smear the leaf with the mustard and top with the remaining ingredients. Roll and pin with a toothpick.
Best for: Muscle building. Consume 30 minutes to one hour before exercise. For circuit training or more cardio, use a whole-grain wrap instead of the collard green leaf.
Calories: 184; Protein: 28 g; Fat: 3 g; Carbs: 13 g; Sugars: 6 g.

Turkey is a lean source of protein that is easily digested and won’t cause any digestive upset during exercise. This variation on the classic wrap uses a large collard green leaf to reduce the calories and carbs, perfect for fat loss programs andmuscle-building routines. It is also ideal for those who abstain from grains and gluten.

7. Bodybuilder Lunch Classic

Recipe: 6 oz grilled chicken with sweet potato and broccoli
Best for: Muscle building and circuit training. Consume two to three hours before exercise.
Calories: 368; Protein: 59 g; Fat: 9 g; Carbs: 37 g; Sugars: 11 g

There’s a reason why fitness models and athletes consume this meal regularly. Each ingredient is at the top of their class. Lean poultry has high-quality bioavailable protein, sweet potatoes have complex carbs with added antioxidants, and broccoli has a treasure trove of vitamins, minerals and healthful phytochemicals. These foods have everything the body needs to perform at top speed. It’s a full meal, though, so don't eat it too close to your workout session.

6. Fruit and Cottage

Recipe: 1/2 cup low-fat cottage cheese with 1/2 cup fresh berries or melon. Add a banana for endurance.
Best for: Endurance or circuit training. Consume 30-60 minutes before exercise
Calories: 117; Protein: 14 g; Fat: 0.1 g; Carbs: 13 g; Sugars: 6 g
 
Cottage cheese has no lactose and is considered an excellent source of protein. Blueberries and melons provide the vitamins, minerals and antioxidants needed for your workout. If you need the extra energy for longer endurance, add a banana. Bananas have more carbs than most other fruits and contains potassium, a nutrient that is essential for proper nerve and muscle function. Potassium is important to consider for long, intense sessions, especially if they're done in hot-weather conditions. This low-calorie, easily digestible snack is perfect for bridging the gap between your last meal and your workout.

5. Homemade protein bars

Recipe: 1/2 cup vanilla whey powder, 1/4 cup flaked coconut, 1/4 cup coconut flour, 1/4 cup milk, 30 g melted 85% dark chocolate. Mix the protein powder and coconut flour with milk and shape the batter into bars. Melt the chocolate in a glass bowl on top of a pot of boiling water. Once melted, dip the bars in the chocolate. Place the bars in the freezer for 30-45 minutes.
Best for: Muscle building and circuit training. Consume 30-60 minutes before exercise.
Calories: 212; Protein: 17 g; Fat: 13 g; Carbs: 9 g; Sugars: 3 g

Nutrition bars are the most convenient pre-workout snack. But watch out -- they can be candy bars in disguise. Read the nutrition label and ingredient list carefully and make sure that it contains high-quality protein (hydrolyzed whey or whey isolates) and is low in sugar. For intense endurance training, choose high-carb energy bars or natural bars made with whole food ingredients. For muscle-building workouts, choose a protein bar that has at least 15 grams of protein. If you want a special treat, try making your own nutrition bars. The toasted coconut and vanilla whey protein bars listed here are delicious and easy to make. Coconut has heart-healthy medium-chain triglycerides that can be helpful for those on fat-loss programs. Click Here for at home protein and energy bar recipes

4. Yoberries a-go-go

Recipe: 1 cup non-fat vanilla Greek yogurt and 1/2 cup fresh blueberries
Best for: Muscle building and circuit training. For endurance, add a banana. Consume 30-60 minutes before exercise.
Calories: 173; Protein: 14 g; Fat: 0.5 g; Carbs: 28 g; Sugars: 22 g

Greek yogurt is basically made by straining ordinary yogurt to remove the whey, resulting in a thicker, creamier product. Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs and half the sodium. Both types are considered to be good sources of calcium, but regular yogurt has about three times the amount of Greek yogurt. Plain, non-fat versions of Greek and regular yogurt have similar calorie counts per serving and contain similar quantities of beneficial probiotics. Ditch the flavored yogurt varieties that have added sugar and add your own fruit instead.

3. Mocha protein shake

Recipe: 1 cup iced coffee with 1 scoop chocolate Simply B Natural whey protein
Best for: Muscle building and circuit training. For endurance, add 1 cup cooked rolled oats. 
Consume 30 minutes before workout.

Try a side of greens with your shake for a serious health boost!

Calories: 150; Protein: 26 g; Fat: 2 g; Carbs: 7 g; Sugars: 2 g

This delicious shake gives you the added kick of caffeine. Research shows that caffeine can be a powerful ergogenic aid that could permit the athlete to train at a greater power output and train longer. It has also been shown to increase speed and power in simulated race conditions. The effects of caffeine have been found in activities that last as little as 60 seconds or as long as two hours, with no adverse effects on hydration or ion balance. When it comes to improving strength, however, caffeine doesn’t seem to help out much. This protein-enhanced coffee recipe can be taken minutes before or even during a workout. Liquids are digested much more rapidly than solid foods, so you don’t need to worry about stomach upset.

2. Almond butter crunch

Recipe: 2 tbsp almond butter on celery sticks
Best for: Muscle building. For endurance, use whole grain bread. Consume one to two hours before exercise.
Calories: 206; Protein: 7 g; Fat: 18 g; Carbs: 8 g; Sugars: 3 g                            

Nut butters are a favorite for many athletes because they are packed with protein and healthy monounsaturated fats. Almond butter contains vitamin E, potassium, magnesium and iron, calcium, and phosphorus, and is considered a healthy food choice. Unlike many commercially available peanut butters, almond butters are mostly minimally processed and have no added salt, sugars or fats. Remember that peanuts are not true nuts, but rather legumes, so they contain certain lectins (peanut agglutinin) that may disturb your gut lining. For this pre-workout snack, simply leave a jar of almond butter at work, home or even in the car, and scoop out a few dollops with a celery stalk. The fresh crisp of the celery mixed with the soft smooth almond butter makes this a delicious treat that can be easily overeaten. Be careful.

1. Sweet & spicy trail mix

Recipe: 1 cup raw unsalted nuts (almonds, sunflower seeds, cashews, walnuts), 1 tbsp olive oil, 1/4 tsp each of cinnamon, cayenne pepper, chili powder, sea salt, 1 tsp maple syrup. Pre-heat the oven to 350 F. Slightly roast nuts on a lined baking sheet for 5-10 minutes. Mix olive oil, spices and maple syrup together in a bowl and add semi-roasted nuts. Return nuts to baking sheet and roast for another 5-10 minutes.
Best for: Muscle building and circuit training. For endurance, add dried fruit. Consume 1-2 hours before exercise.
Calories: 546; Protein: 20 g; Fat: 60 g; Carbs: 23 g; Sugars: 7 g (most women should consume half this portion!)

Nuts are calorically dense because of their fat content, but they provide the needed protein and calories for those wanting to put on muscle mass. But be careful -- they may set you back if your goal is fat loss. Endurance athletes, use only 1/2 cup of nuts and add 1/2 cup of dried fruits (raisins, apricots, figs, dates) to boost the carbs and decrease the fat content. If you decide to buy a commercially prepared trail mix, skip out on the ones that contain chocolate-, yogurt- or candy-coated nuts to avoid simple sugars.

Proper nutrition plays an enormous role in athletic performance, endurance and recovery. A carefully planned pre-workout meal will enable you to get the most out of every workout. So prepare your snack or meal in advance, and feel comfort in the fact that you now have the necessary weapons to combat fatigue and be at your best during your most grueling workout. 

For more nutrition assistance, recipes and healthy products visit www.SimplyBhealthy.com 

5 Daily Supplement Must Haves!

If I only had a dollar for every time someone said to me "I take (fill in the blank with some herb, pill or tincture promised to do miraculous things)" and when I ask why, the response I get is "because Dr Oz said... (fill in the cure-all claim here; from dramatic weight loss, to guaranteed sleep to the energy of ten lemur's to looking so youthful you are mistaken for your teenage daughter!) OK, maybe I am exaggerating a bit, but seriously if you took all the "recommendations" from that show and applied them to your supplement cabinet, 

1) You would probably overdose on something or have a bad interaction between ingredients 
2) You would need a pantry the size of the Trump Towers to store it all 

3) You would need the conference spending budget of our IRS in 2010 to afford it all! 

Bad political jokes aside, let's be sensible for once shall we? Let me throw one disclaimer out there before I proceed. I do in fact think Dr Oz does the general public a HUGE service by providing eye opening education and calling a spade a spade when people are not living healthy. However, the show has producers, massive overhead, Big Network honchos to answer to, and millions and millions of dollars to be made by relying on advertisers and online product sales. Can't fault them for making a buck, but what I do want people to start doing is their OWN RESEARCH! Don't just take people's word for it. The latest craze is just that... a flash in the pan until some manufacturer wants to corner the market on the next gimmick. Craze is one letter away from craz-Y... so when someone, even a doctor says jump, don't say how high...ask WHY? 

That goes for me to! I give advice, but that should never be a substitute for you doing your own due diligence. All this factored in, what are some of the key supplements that aren't a fad and have true science and legitimate backing to them? Well, I am so glad you asked, or at least continue to read so you care at least that much. If I had my druthers, I would have almost everyone adding the following items into their daily health regimen. This would be the basics to any good health foundation. From here you would then seek out more specific supplementation to meet your own bio-individual demands. 

1) Prebiotics AND Probiotics - gut health is imperative to nutrient absorption and your immune system. If your gut is not healthy, it is impossible for you to continue to be in good health. Some things that damage your gut are: medications (especially antibiotics), alcohol, acid foods beverages, stress, illness, parasites, not enough prebiotics for the good bacteria (probiotics) to munch on and thrive. 

2) Full Spectrum Digestive Enzyme with each cooked meal or non-raw, non-living food - What the heck are enzymes? Enzymes are protein chemicals, which carry a vital energy factor needed for every chemical action, and reaction that occurs in our body. There are approximately 1300 different enzymes found in the human cell. These enzymes can combine with coenzymes to form nearly 100,000 various chemicals that enable us to see, hear, feel, move, digest food, and think. Every organ, every tissue, and all the 100 trillion cells in our body depend upon the reactions of metabolic enzymes and their energy factor. Nutrition cannot be explained without describing the part that enzymes play! Enzymes are especially important for people with food intolerance's,   stomach discomfort, acid reflux, those who eat a lot of cooked or processed food, those who want to stay health and slow aging and more! Learn more here (because there is way more to the wonderful world of enzymes than I can cram into a blog). I am still amazed that enzymes get very little attention 

3) Greens powder or liquid - whether is is wheatgrass shots or greens powder, phytonutrients, minerals, vitamins and enzymes that are readily available for your to thrive on can dramatically boost your overall health. From disease prevention and fighting illness to increasing blood iron, healing wounds, clearing skin, cleanses the blood and detoxes liver, can stop bone loss and the list goes on! 

4) Protein Source - I think we can admit it is pretty easy to get our daily fill of yummy, energy boosting carbs in, but it seems many of us lack quality protein necessary for muscle growth and retention, hormone balance, hair, nails, body repair, etc. And protein sources like Whey Isolates have been shown to boost immunity, support a growing baby if you are pregnant, keep blood glucose steady, help prevent bone loss in seniors ...am I making a convincing enough case for you to incorporate more protein into your daily diet? Try starting your day with about 20-25 g of protein. Then each meal, women should aim for another 20 or so grams of protein and men about 30-35 g. If you are athletic or pregnant, you may want to add get closer to 1 g of protein per pound of your ideal healthy body weight. 

(Easy and delicious Smoothie Recipes - now there is no excuse to skip breakfast!)

Note: If you are vegan, try mixing up your plant based proteins since a plant protein is an incomplete protein, meaning just one source like hemp or pea doesn't have all the amino acids necessary for the building blocks of good health. 

5) Omega-3's & DHA - are anti inflammatory, help with brain, heart and eye health, decrease blood pressure, very important for the brain of a growing fetus, helps decrease depression, decrease severity of autoimmune disease  and click here for 61 more ways omega's help your health 

Now I know you are going to say, "but Briana, you have links to items to purchase in here so aren't you just trying to sell product too?" Nope...not really. I carry these items BECAUSE I personally take them, have my family and friends take them and recommend my nutrition clients take them. It is because I have done the research and found the highest quality products or reached out to manufacturers to create the products I saw the market was lacking so that myself, my family and my clients could have access to those things as well at reasonable prices. I don't care where you buy your products as long as you know you can trust the supplier/manufacturer and source of ingredients, so more power to you! I provide links here for your further education and for you to see what we offer then compare ours to others you might have access to or already have in your possession. I care that you take sensible measures to improve your health, not that you always buy from me. 

I know that if you get to know us at Simply B you will know we are about doing better each day, educating our 3 C's - clients, community and customers. KNOWLEDGE is POWER and ACCESS leads to  ACTION. Fair enough? We sure think so! 

If you must... Choosing a Protein Bar

What to look for in a Protein Bar or Energy Bar

Nutrition bars were originally designed for serious athletes and outdoor survival and activities like hiking but are now perceived as healthy, nutritious snacks or meal replacements for daily consumers. They may be better choices than cookies and chips, but they are not necessarily good choices. Most contain hidden sugars, low-quality protein, fillers, high fat, tummy upsetting sugar alcohols and a lot of additional ingredients that may not be healthy if consumed regularly.

The fact that protein bars are extremely convenient is great news for active people who are looking for something to tide them over between workouts and meals. With sales of nutrition bars soaring to $1.7 billion over the past decade, there are literally thousands of brands to choose from. As long as they are eaten occasionally, they can be beneficial to your fitness goals. But eat too many of the poor-quality bars, and they might actually sabotage your efforts. Here’s what to look for.

Make sure it’s a protein bar

To be called a “protein” bar, it should have at least 15 grams of protein per bar. Although carb content is variable, you should choose a bar that is relatively low in carbs to avoid blood and insulin spikes that will hinder your fat-loss efforts. Energy bars are at the other end of the spectrum: high-carb, low-protein. Energy bars such as PowerBars® or Clif® Bars are useful for very intense cardio (aerobic) exercise that lasts more than an hour.

Meal replacement bars have a more balanced ratio of carbs, proteins and fats, and usually contain more calories than other types of bars. Despite what they sound like, these can never replace a properly balanced meal. Organic and raw bars like Lärabar® provide energy in as natural a method as possible. They are made with whole foods and are devoid of artificial sweeteners and inserted protein. They are, nevertheless, relatively high in sugars and low in protein.

Look at the source of protein

Most protein bars will have a “propriety protein blend” as one of the first things listed in the ingredients list. Choose bars that use high-quality sources of protein, such as hydrolyzed whey, whey isolates and micellar casein. Whey or soy concentrates are fine but are frequently used as fillers and shouldn’t be listed too high on the ingredients list. Gelatin (or collagen) is often added to protein bars to improve texture. Since it is a type of protein, it contributes to the total number of grams in the bar. Careful, though: It’s a low-quality protein, and some unscrupulous brands use it to artificially boost their protein content. Check the ingredients and ensure that gelatin and collagen are not listed too high up on the list.

Look at the carbs

Just because a bar is high in protein doesn’t mean it’s low in carbs. First off, avoid protein bars that list refined sugars, such as sucrose, corn syrup, high-fructose corn syrup and chocolate, as the first or second ingredient. These are no better than candy bars. To make a protein taste good without using too much refined sugars, manufacturers often add artificial sweeteners (acesulfame potassium) and sugar alcohols (or polyols) such as xylitol, maltitol, sorbitol, glycerol or glycerine. Sugar alcohols should be listed along with sugars and dietary fiber under the total carbohydrate listing on the nutrition label. These are hydrogenated forms of carbohydrate that are colorless and odorless, and give the bar a pleasing moist texture. They are not as sweet as sucrose, have fewer calories and don’t cause tooth decay. However, they may cause bloating and intestinal discomfort in some people since they are not completely absorbed by the gut. They do contribute calories and affect blood-sugar levels, so they need to be accounted for by the low-carb dieter.

Nutrition bars are not subjected to any quality testing prior to marketing. In 2001, the supplement-testing group ConsumerLab.com analyzed 30 brands of energy bars and found that 60% failed to meet their labeling claims. Among the highest failure rates were protein bars (92% failed), often because they were under-reporting the amount of carbs and sodium contained in the bar. So even if you’re super-skilled in reading nutrition labels and ingredient lists, you may not actually be consuming what you think you’re consuming. Thanks a lot devilish manufacturers! 

Look at the fat

Ever since manufacturers were pressured to remove trans fats from their products, they've replaced them with palm oil and palm kernel oil. Although not all saturated fats are associated with an increased risk of heart disease, palm oil is. Be careful not to consume too much of it. If a bar has hydrogenated or partially hydrogenated anything kick it to the curb! Those are heart HURTING trans fats. 

(source: askmen.com)

Homemade Protein Bar Recipes w/ Simply B Natural Whey

Feel duped by "health bars" in the store? Some are packed with chemicals, fillers, dyes and just plain "blah" processed ingredients. Be in control of what you choose to snack on. Try one of these or alter the recipes to fit your tastes/goals. 

No-bake protein oat bars

Simply Good!

2 cups dry oats
4 scoops Simply B Natural whey protein powder (vanilla or chocolate works best)
½ cup natural peanut butter
1/3 cup of water or milk

Directions:

Mix all ingredients together in a bowl, and then press into a 9-by-9 inch pan lined with wax paper. Freeze for 40 minutes and cut into bars.

Since these bars have a good amount of healthy fat, they are best used when you’re not preparing to exercise or recovering from your session, when fat should be avoided.

Blueberry and Banana Bars -Oh My! 

1 cup raw oatmeal

5 scoops of Simply B Natural whey protein powder, vanilla or cinnabun
½ cup non-fat dry milk powder
¼ cup fat-free cream cheese
2 egg whites (can substitute 1 tbsp chia in soaked in 6 Tbsp water for each egg white)
1½ bananas, mashed
1 cup blueberries
¼ cup water
3 tsp. coconut or olive oil

Directions:

First, preheat the oven to 325F. Combine oatmeal, protein powder and dry milk. Next, in another bowl, combine the cream cheese, egg whites, bananas, blueberries, water, and oil; beat this with an electric mixer until well blended. Combine all ingredients and mix well. Pour this batter into a sprayed 9-by-9 inch square pan and bake for 30 to 35 minutes.

Nuts and seeds protein bar

Learn more about Chia HERE

½ cup oatmeal
½ cup gluten free baking flour or oat bran
6 scoops Simply B Natural whey protein powder, vanilla
1 cup non-fat dry milk
2 tbsp flaxseeds or Chia seeds
2 tbsp sunflower seeds
¼ cup mixed nuts
¼ cup dried fruit
1/3 cup natural peanut butter
2 tsp vanilla extract
½ cup water

Combine oatmeal, oat bran or GF baking flour, protein powder, dry milk powder, seeds, nuts, and dried fruit in a bowl. Stir in natural peanut butter, vanilla and water until moist and spread with a wooden spoon or spatula into a non-stick baking dish. Place in the fridge for an hour until firm.

If you’d like to make this recipe more low-carb in nature, consider replacing the dried fruit with another type of nut or seed and replace the oat bran with more ground flaxseeds. This will increase the caloric value of the bars though, so be sure you keep that in mind when working them into your overall diet. Cut into small squares about 2 x 2 or 3x2