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Energy Bar Recipe by Fit Adventure

Recipe by Kamille! http://www.bhamfitadventure.com/blog/2011/10/12/energy-bars
 These are great to tie you over and quite filling.  If you’re vegan, then try using maple syrup or agave nectar.  If you have a peanut/tree nut allergy, you could always use sun butter.
Ingredients:
 5 – 6 cups; 17.5 – 21 oz; 500-600 grams rolled oats
2 1/4 cups; 8 1/2 oz; 236 grams medjool dates (seeds out)
1/2 cup hot water
1 cup; 8 oz; 226 grams natural smooth peanut butter
1/2 cup; 6 oz; 170 grams honey
3/4 cup; 3.5 oz; 100 grams almonds
1/2 cup; 2.5 oz; 65 grams oat bran
1/4 cup; 1.25 oz; 34 grams whole wheat flour
2 tsp cinnamon
1 1/2 tsp pure vanilla extract
1 tsp kosher salt
 
Directions:
 Soak your pitted dates in a bowl with the hot water and cover with a plate for about 10 minutes.  Drain the water and dump dates into a food processor.  Puree it up.  You will need to scrap the sides occasionally.  Add the peanut butter to the dates and puree again.  While the machine is running, add about 1/3 of the honey (save the rest for later).  The mixture will clump into a ball and that’s okay. Remove as much of the date mixture into a small bowl–set aside.  Put in the almonds and pulse at 3 second intervals until they are coarsely chopped.
 
 In a large bowl, combine 5 cups (or 500 g or 17.5 ounces) of rolled oats, leaving the additional 1 cup of oats aside, oat bran, w.w. flour, almonds & salt.  Mix it all up.
 
 Put the date puree mixture into the rolled oats bowl.  Add the vanilla now & using your hands, begin to mix the ingredients altogether.  This will take a bit to incorporate the oats into the date puree.  You want the oats to be completely bound by the date mixture.  Go ahead and add the rest of the honey to help soak more of the oats & bind it all together–mix some more.
 
Line a half sheet pan with parchment paper and press mixture into the pan.  You will want them to be about 3/4 inch thick.
 
 Bake at 300 degrees for 20 minutes.  The underside of the bars will have more of the toasty look.  (You can cut them and turn them over & bake for an additional 5 minutes)  Cut them into squares (or bars).  Serves about 12-15.
 
Well I hope you enjoy this recipe as much as I did. Thank you for your time and energy…be well
Jaime Hernandez
Health and Exercise Prescriptions
http://www.healthandexerciseprescriptions.com

 
 

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3 Comments

You can safely lose 1% of your body fat per week.12 weeks till Spring! Have you started your exercise program?

Hello readers.  3 months till spring! It is time to get ready to stay active hiking, biking, walking, running and just plain enjoying the sun to come.

You can lose safely 1% of your body fat per week. That means if you weight 180 lbs you could lose 1.8 lbs of body fat per week. THAT’S 9 LBS in 5 weeks!!(remember that the more you have to lose the more you will in the beginning and slows down as you reach your goal weight.)

Here are the three tips  to help your success in your quest to get the body and health you have always wanted. 

  1. You must get in at least 30 minutes of activity a day. The intensity in any thing physical determines how many calories you burn during that activity. So if you are walking at a slow pace compared to fast walking or jogging you are  burning less calories. 30 minutes of moderate activity burns approximately 150-250 calories per 30 min.(It takes burning 3,500 calories to lose 1 lb of body fat)
  2. Remember you should be doing some kind of weight bearing activity 2-3 times a week. Such as a  full body weight training program. This will help you gain muscle which is your fat burning machinery and will raise you metabolism.
  3. Food is 70% of your success in losing the body fat.  How much food should you consume? Your calorie intake can be anywhere from 1,400 calories to 2,200 calories on average.Make sure to increase you fruits and veggies to help keep you full. 5 servings a day of fruits and veggies is very important. A serving  is equal to a half a cup. Always balance your meals and snacks.

Well this is a great start to make your plan. If you need more guidance or option suggestions to reach your health and fitness goals then contact me at healthybellingham@hotmail.com

Thank you for your time and energy…Be well.

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.

360-223-3696

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