Sunday Sweet Treats: Raw Protein Brownie Bites

And so it begins...meal prep season. It's hard to believe, but tomorrow (yes tomorrow) is actually my first day of school. For today's treat, I wanted to make something something quick and easy, that could serve the purpose of a post-workout snack OR a sweet little pick me up to get me through those '9-hours of lecture' days. I managed to stumble upon a Raw, Paleo, Protein Brownie Bite recipe over at The Healthy Family and Home and when I saw that the recipe utilized my favourite type of protein powder (Garden of Life), I knew it was meant to be! 

I love making 'protein- or energy-' balls because they are kind of like 'choose your own adventure' recipes. Once you cover your bases in terms of a nut butter, some oil, and protein powder, you can pretty much tailor the rest of the recipe to meet your needs and tastes. They are also super simple, most do not require baking, and they can last in the refrigerator for quite some time! You will need a food processor or blender for this one although I had a little bit of difficulty with my VitaMix and ended up mixing the ingredients by hand in the end. If you've got 10 minutes, you have more than enough time to dump these ingredients in a blender, mix 'em, roll 'em, dress 'em and set yourself up for a week filled with tasty snacks! 

Ingredients:

*makes 10 large or 20 small protein bites

• 1 cup organic almond flour
• 1 scoop of Garden of Life Raw Protein (or raw protein of your choice)*
  • * see link above for substitution suggestions
• 1/4 cup organic sesame seeds
• 1/4 cup organic chia seeds
• 1/4 cup organic raw cocoa powder
• 1/2 cup organic nut butter
  • I used almond butter, but I'm willing to bet almond hazelnut would also be delish!
• 1 tbsp organic coconut oil (melted)
  • I used 2 tbsp because I wanted a higher fat content, and also because I knew I would be using less than the suggested amount of maple syrup and I wanted to get the right texture
• 2-3 tbsp of organic maple syrup
  • I dropped this down to 1 tbsp

Directions

• Combine all ingredients in a food processor and process until well combined. You're going for a crumbly yet paste-type consistency.
• Roll 'em! Scoop small spoonfuls and squeeze tightly in the palm of your hands. Once well packed, roll then between your palms into a small ball shape.
• Dress 'em! You can see above that I used two different types of 'dressings' - unsweetened coconut and ground pistachios! Both are so yummy! Other options include cocao nibs, sunflower seeds, or chia seeds
• Refrigerate and enjoy!

Sunday Sweet Treats: Stewed Rhubarb

This week's treat brings a whole new meaning to eating fresh, local and seasonal foods as the Rhubarb I used was picked directly from the gardens of Dad and my aunt Sheree in the last few days! The other main ingredient, maple syrup, also came from my Dad's 'farm' located in the Ottawa Valley; I travelled up there for a fast and furious 24 hour retreat with my older brother and nephew this past week (and clearly I stocked up on all the goods)! Stewed rhubarb is one of my favourite summer treats because it is super quick and easy to make and features both a sweet and slightly bitter combination of tastes that is pretty unique. It is delicious on its own, but also pairs perfectly with vanilla ice cream or custard or the 'clean' alternative Chia seed pudding! 

In Canada, Rhubarb typically grows (i.e. is in-season) from late spring to mid-summer, and although it is not technically a fruit, Rhubarb is often 'treated' that way in the kitchen, commonly being used as a main ingredient in pies (e.g. Strawberry Rhubarb Pie, My brother's favourite) and sweet desserts (such as today's recipe). One VERY important thing to note: the leaves are actually quite poisonous (so dispose of them promptly) and although the stalks are less so, it is generally advised that rhubarb should not be consumed raw, so don't sample it upon harvest!

DO NOT EAT THE RAW RHUBARB!

If you buy rhubarb at a farmer's market, typically the leaves will already be removed. In order to prepare the stalks for use in your favourite recipes you chop off the pinkish portion at the bottom of the stalk and peel off  the outermost layer of skin. You can then cut the stalk into bite-sized pieces that can be used for making a variety of sweet summer treats or frozen for later use! This is actually the first step in today's recipe (sourced from Family Food Adventures), so here we go!

Ingredients:

• 4 cups of rhubarb, cut into bite-sized pieces
• 1/3 cup of water (or enough to just cover the rhubarb in the pot)
• 1/4 cup of maple syrup

Directions:

• Place all ingredients in a small or medium pot and bring to a boil
• Reduce heat immediately and allow to simmer for 30 minutes, stirring only occasionally 
• Allow to cool before serving

Thats it, thats all! Super easy, unbelievably tasty and the perfect finisher to a summer Sunday's dinner! Enjoy!

J

Sunday Sweet Treats: "Who Doesn't Love the Coconut?"

Gloria (Modern Family) said it best:

"Who doesn't love the coconut Jay? Who?"

This super versatile ingredient can play so many different roles in a recipe, from a virtually undetectable crust ingredient (as in last week's Lemon Cashew Cream Cake) to the main star of the treat as in today's

'No Bake Coconut Crack Bars'

sourced from Chocolate Covered Katie. Being that this weekend is a loooong weekend, and with the heat wave we've been having here in Toronto, there were 2 major things I was looking for in this week's sweet treat recipe (in addition to the usual simple + few ingredients + absolutely delectable)

1. Quick!
   • I did not want to be spending my whole extra day in the kitchen
2. No Bake!
   • If possible, I wanted to avoid using the oven and heating up the whole house!

Boy did I find a winner!

These 'Coconut Crack Bars' are unbelievably easy to make, require only 5 (with an optional 6th) ingredients and can be ready in as little as 15-20 minutes! Once again, my VitaMix blender came in super handy, doing all the 'hard labour' of the recipe in less than a minute. I have to say, I've become pretty fond of these 'throw all ingredients in a blender/food processor and go' type recipes! So without further adieu, here are the ingredients and directions to one of simplest and tastiest (and apparently most addictive) treats you can make!

Ingredients:

• 1 cup (80g) unsweetened shredded coconut
• 1/4 cup agave or pure maple syrup
  • I used maple syrup as I had it on hand and its my favourite!
• 2 tbsp coconut oil 
• 1/2 tsp pure vanilla extract
• 1/8 tsp of salt
• options
  • raw chocolate chips (You could also try Organic Cocoa Nibs!)
  • lemon zest (I added this as I personally love the taste combo of lemon + coconut!)

*Yields 6-8 bars

Directions:

• Combine all ingredients in a food processor
  • As I mentioned above, I used my VitaMix blender and simply poured in all the ingredients and mixed on low for about a minute
  • If going this route, you will have to continually push the mixture down/toward the blades or it will gather up along the sides of the container
• Squish into any small container and refrigerate for 1 hour (or freezer for at least 15 min) before trying to cut

*these bars can be stored in the fridge or freezer for at least a few weeks!

A few extra thoughts

Another reason why I really liked this recipe was because Katie supplied the Nutritional Information per bar! She didn't provide the serving size, so I'm assuming its 1/8th of the recipe!

• Calories: 100
• Fat: 8 g
• Carbs: 7 g
• Protein: 1.5 g
• Fibre: 1.5 g

Taking into consideration the consistency of these little treats, the taste and macronutrient profile, I think it could be really cool to try making Coconut Crack Balls -- rolling these little guys up into tbsp sized balls rather than bars. They would be a quick and tasty little treat to grab after a run. I'll post an update if I decide to give this option a try!

So blend, squish, cool..... go outside and enjoy the weather, knowing you'll have a tasty little treat waiting for you when you get home! 

Last little tip: DO NOT TASTE THE RAW MIXTURE... I can almost guarantee it won't make it to the fridge and set phase if you do! So, so yummy!

Announcements!

• In case you missed is there is 20% off site-wide this weekend with discount code 'HolidayCelebrate' in honour of the long weekend!
• The August Cycle of Build and Burn begins this Wednesday Aug 3rd at The Underground Dance Centre! Grab your spot and lets get lean and strong together this summer!
  • This program is a perfect cross-training match-up if you're training for a Half- or Full-Marathon this fall with a focus on glute activation and strength, mobility, and single leg strength! 
• Be sure to register for our newsletter to keep up to date with all of our upcoming events and programming as well as early-bird access and subscriber discounts to all things Small but Mighty!

HAPPY LONG WEEKEND FRIENDS!

J

"Energy flows where attention goes.." -anonymous 

Allow Me to Reintroduce Myself My Name is Build & Burn

Helping You Build a Health and Fitness Focused Habitus

What the heck is a Habitus you ask?

'Habitus' actually has 2 separate and distinct meanings, which is part of the reason why I love this word/concept so much. In a medical or physiological sense, 'Habitus' refers one's general constitution, especially their physical build (endomorph, ectomorph, or mesomorph) (1). In a sociological sense, one's 'Habitus' is a structuring feature of their life and is determined by a number of influences on the individual including their socioeconomic status, their peer group, and their religion; these influences are internalized and result in the individual forming certain attitudes, actions and habits (2). 

You've probably heard at some point in your life that "Abs are made in the kitchen" and that "You can't outrun a bad diet". Though often bastardized, the concepts at the root of these statements are ultimately true. Speak to any high level or professional athlete about keys to their performance, and they'll likely mention sleep quality, diet, training, equipment, great coaching and the support of their teammates as pivotal to their performance. Talk to any accredited health expert and they'll highlight the importance of each of the above factors, as well as stress management, social support, and outlook as important facets in determining health. The point I'm trying to make here is this: 

Achieving health and fitness relies on more than a great training program or a few supplements. If you want to truly meet your health and fitness goals, you need to develop an entire Health and Fitness Focused Habitus! 

Your social group, your training schedule, your diet, your stress management techniques, your work schedule... each and every one of these factors influences your health and fitness! Don't believe me? Have you ever skipped a workout because your friends peer pressured you to go out with them? Given up your workout time to deal with an extra-heavy workload? Am I saying you have to be perfect? Certainly not! But your chances at achieving your goals are much greater if you set yourself up for success by, for example, surrounding yourself with others than understand your training and dietary choices, choosing a trainer or program that is safe, efficient and conducive to your goals, and developing wellness strategies. 

I personally choose to believe that health is not merely the absence of illness or disease, but rather also includes feeling amazing, energetic and enthusiastic EVERY damn day; while the definition of fitness may vary between people (e.g. being able to lift heavy stuff vs being able to run a marathon) for most I think it can be summed up as optimum performance. Either way, with the Build and Burn Program, my goal is help YOU achieve optimum health and fitness, by helping you develop a Health and Fitness Focused Habitus!

So How Do We Do It?

Get Up. Get Moving. Get Nourished. Get to Work! 

You might have noticed a few repetitive factors mentioned above...I did that on purpose (I swear). What I listed above as key facets of health and fitness are those parts of our life and training that we have control over! Each of the factors listed above, like dietary choices and stress management techniques are modifiable, and boy do they have a powerful influence on our overall health! The Build and Burn Program has a number facets designed to address each of these health influencing factors!

High Quality and Consistent Programming

Training is obviously pivotal to reaching your fitness goals. The Build and Burn program is primarily bodyweight training designed to help you build efficient and safe movement patterns, to develop certain (awesome) movement skills such as pistols and L-sits, and to build capacity (i.e. Build 'Cardio or Get Better Conditioned'). As a side-benefit to Smart and Consistent Training many women often see an improvement in their body composition: They may build muscle or lose fat or inches! To show I'm serious about the thought and preparation that goes into programming, go ahead and check out the registration page -- you'll notice the main focus of each workout for the entire month is listed! On Mondays we BUILD: we work on bodyweight strength including unilateral movements (your cortisol levels are high enough on a Monday morning; we don't need to destroy you with a heavy conditioning workout). On Wednesdays we BURN: A thorough warm-up and strategically planned Metabolic Conditioning Workout is programmed. On Fridays we BUILD, BURN & RESTORE: After a long hard week, we spend some focused time on a 'cool' bodyweight skill, do a little bit of conditioning to release some endorphins, and then send you floating into your weekend on a cloud of restorative mobility. 

Get'er Done Early

Even though I absolutely love training, when it hits about 3 pm, if I haven't yet been in the gym, getting my training in starts to weigh on me; I start getting stressed about whether I'll make it to the gym and be able to work as hard as I usually do. I have spoken to a number of women in this program, as well as men and women in other early morning classes I've taught, and some of the main feedback I hear is:

By working out early, I feel like I've accomplished so much by the time I get to work.

I leave the class feeling happy and energized

I feel great because I don't have to stress about getting my workout in in the afternoon. I have the whole evening to myself. 

Pump the endorphins and dump the stress early to set yourself up for a fantastic day!

COmmunity

By keeping the Build and Burn program small (12 participants max.) I've been able to help foster a supportive, encouraging and accepting atmosphere among the participants. In addition to attending the Build and Burn classes together 2 or 3 times per week, there is also an online (Facebook) group community where I post updates on equipment, programming, and upcoming events. Any current or past Build and Burner is free to comment or post in the group, and the gals often let each other know when they'll be missing a class (a few different participants walk or cycle to and from class together). Community support within and outside the classroom is a really positive influence on health and fitness behaviours! 

Additionally, I maintain a light, fun, and positive atmosphere within the classroom, focused on quality of work, rather than quick results! I won't yell at you, although I will tell jokes and sing! I can (almost) certainly promise you'll leave each class with a smile....unless you hate hollow rocks, then all bets are off!

Food

Yes, I have been known to bring baked (and no-bake baked) treats into class, but I'm not trying to bribe you here with these (even thought they're delicious lol). Starting in August I'll be teaming up with a local small business to offer HEALTHY Breakfast delivery to the studio for the end of class, to help you build your Habitus and to remove another common stress from your work day! Even better news: I'll be working with the business owners (including a Naturopath) personally to help develop meals tailored to optimizing your recovery from each workout each week! 

Keep an Open Mind and Do You

While there are other early morning classes and women's bootcamps in the city, there are very few teachers/trainers I would recommend without reservation. Lucky for me, one of the bestest female trainers in the city also happens to be super lovely and a close personal friend! Her name is Paluna Santamaria and she runs One Word Club, a skill focused women's training program at YogaSpace M/W/F from 7-8 am. Now it might sound counter-intuitive for me to be promoting another morning women's training program, but I did tell you earlier that I want to help YOU build YOUR OWN Habitus, and that means finding the program, or mix of programs that works best for your goals. And for this reason, I'm super excited to announce the

Build & Burn x ONe Word Club August Exchange program

What does this mean? Sign up for a month-long cycle of either Build and Burn or One Word Club and you can try a class in the opposite program for FREE! All you have to do is email either myself (if you're visiting Build and Burn) or Paluna (if you'll be visiting OWC) with the date you wish to attend and Presto Changeo, YOU'RE IN! 

Choose your Schedule

Joining a new training program should be an amazing experience, not one that creates stress. For this reason, I offer 2 or 3 day a week memberships for Build and Burn so you can choose a commitment level that fits in your schedule and doesn't overwhelm you! Changing a number of habits is not going to be easy, so keep it manageable! If 2 days a week seems like the best fit for you right now, that membership option is there for you! Want to jump in with both feet? We'll see you bright and early M/W/& F mornings, ready to #riseandshine!

The Ball is In Your Court

Want to join us? Build bodyweight strength and skills, burn away stress and amp up your conditioning? The August cycle begins Wed August 3rd at 6 am! Click here for all the nitty gritty details and registration! Hope to see you there! 

(1) Habitus. Accessed at http://medical-dictionary.thefreedictionary.com/habitus on July 25, 2016.

(2) Habitus [sociology]. Accessed at https://en.wikipedia.org/wiki/Habitus_(sociology) on July 25, 2016.

Sunday Sweet Treat: Lemon Cashew Cream Cake with Blueberry Sauce.

Mmmmmm. I'm a little biased, but this one is absolutely delicious! The original recipe sourced from Every Last Bite is framed as a paleo dessert and was actually called Lemon Cheesecake with Blueberry Sauce; I renamed it because being the Type A that I am I can't call it a cheesecake when there is no cheese in it. Also, when we're talking about a primal diet, Paleo and Cheese in the same name is an oxymoron as the paleo diet generally excludes dairy. Having said all of that, the texture of this treat is very similar to a traditional cheesecake and this dessert certainly shares the rich, sweet taste that is so strongly associated with its cheesecake cousin. 

As the original recipe states, it is quick and easy to make with a prep time of about 15 min (especially if you have 2 fully functioning wrists) and most of the 'grunt' work can be done ahead of time! What makes this recipe different from some of the others I've shared are the number of ingredients and the cost of them. Raw cashews and macademia nuts can be easily sourced from the bulk barn, but they ran me about $20. This dessert is an absolutely lovely treat, and yields about 12 'cupcake-sized' cakes, so it might be a good option for an upscale dinner party or small gathering but it likely won't be your go-to potluck dish! 

Ingredients

Base

• 1 cup pecans
  • I bought ground pecans from the baking aisle of the grocery store to save myself some of the hassle. 
• 1 cup dates
• 1½ tbsp lemon zest
• 2 tbsp shredded unsweetened coconut

Filling

• 1½ cups cashews which have been soaked in water overnight
• 1½ cups macadamia nuts which have been soaked in water overnight
• 1½ tbsp lemon zest
• ¾ cup lemon juice
• 1 tsp vanilla extract
• ½ cup honey (or agave nectar)
• ¾ cup coconut oil

Sauce

• 4 cups blueberries
• 2 tbsp honey or other sweetener

Directions

1. Cut cling wrap into 5 x 5 inch squares and line each cup of a 12 cup muffin tin with a square (this will make the cheesecakes easier to remove once frozen).
   • This trick is absolutely genius! It made it so so easy to minimize the mess and to remove the cakes from the tray toward the end of preparation. Try to  err on the large size for the squares so they don't get weighted down and pulled into the muffin tray cups. 
2. In a food processor combine all of the base ingredients and pulse until pecans/dates are broken into small pieces and it clumps together into a ball.
   • I used my Vita-mix and it worked like a dream. 
3. Place a heaping tablespoon of the base mixture into each muffin cup and press down with your fingers as hard as possible to create a compact and even base. Place the muffin tray in the freezer
4. In the food processor add all of the filling ingredients and blend until the nuts have completely broken down and formed a smooth mixture. Make sure there are no large pieces of nut, the entire mixture needs to be smooth and creamy.
   • I again used my Vita-Mix; I had to use the damper to continuously press the the nuts down toward the blades. 
5. Remove the muffin tin from the freezer and fill each cup to the top with the filling. Place back in the freezer and allow to freeze completely through which should take a minimum of 4 hours.
6. To make the sauce place the blueberries and honey in a sauce pan on medium heat and cook for 8-10 minutes until the blueberries are beginning to lose their shape and the sauce is bubbling.
7. To serve, remove the cheesecakes from the tin, allow to thaw for 10 minutes or so and then top with the blueberry sauce. You can serve the sauce hot, room temperature or cold, it tastes fantastic any way. Enjoy!
   • This ten minute thaw time is KEY otherwise the cakes are too solid to spoon into!

The finished product is visually appealing and beyond delicious! If you don't believe me.... take a look at these: 

Happy no-bake baking friends!

J

P.S. Be sure to check out our upcoming events page for all the details on the August Long-Weekend Staycation Mighty-Con Workout! Pre-register now to get your spot!

P.P.S All the deets on the August cycle of Build and Burn beginning Aug 4 are on the same page! Join us to get lean and strong! Get up, get moving, get nourished and get to work!