Category

Nutrition

Chinese New Year Medley

By | Nutrition

By The Popcorn Board

Celebrate Chinese New Year on January 25th; also know as the Spring Festival or the Lunar New Year, with a bowl of savoury popcorn. High in fiber, popcorn is a whole grain that is 100 percent unprocessed with no additional additives, hidden ingredients, or GMOs.

Ingredients:

  • 6 cups popped popcorn
  • 2 cups Oriental rice cracker mix
  • 3 tbsp. butter or margarine
  • 1 tbsp. soy sauce
  • 1/2 to 1 teaspoon ground ginger (may vary to taste)
  • 1/2 to 3/4 teaspoon sesame oil (may vary to taste)

Directions:

  1. Mix popcorn and rice cracker mix together in a large bowl.
  2. In a small microwave-safe bowl, microwave butter on HIGH until melted, about 20 seconds.  Stir in soy sauce, ginger and oil.
  3. Drizzle over popcorn mixture; toss.
  4. Spread mixture on a baking sheet and bake in a 300° F oven for 20 minutes, stirring once.
  5. Allow to cool, serve or store in airtight container.

Forks Up for Canadian Ag Day!

By | Nutrition

By Carol Harrison, RD

February 11th is Canada’s Agricultural Day, the one time we all get to raise a fork and thank farmers – the less than 2% of the population – who feed the rest of us.

Five Facts about Canadian Agriculture

  1. No two farms in Canada are alike. They vary in size and how they farm, but the one thing most have in common is that they are family-owned, (97%). It’s not uncommon to see three generations all working the land together.

Good to know: Farms should not be judged based on their size. Small and large farms both have the same goals: to care for the land and their animals, and produce high quality food.

  1. Farming, like any other field, leverages innovations in science and technology to improve practices. Phone apps give alerts if the temperature in the barn drops and a GPS allows farmers to precisely apply pesticides to make sure they do not overlap on the field.

Good to know: For an unfiltered glimpse into the daily lives of Canadian farms, check out Real Farm Lives, a documentary series.

  1. Without plant science innovations (pesticides and plant biotechnology), Canada would need to farm almost 50% more land to grow the same amount of food – equivalent to the combined land base of Nova Scotia, New Brunswick, and PEI. The end result is a much smaller environmental footprint.

Good to know: Farmers generally don’t yearn for the nostalgic “olden days farming” where food quality and crop yields were more unpredictable and environmental awareness was low.

  1. Farmers scrutinize innovations before adopting them on their farm and there is worldwide consensus among many highly reputable organizations that genetically modified organism (GMO) technology produces food that is safe for humans and the environment.

Good to know: Farmers are not going to invest in practices that will compromise their safety, the productivity of their land or the quality of food they produce. Let’s remember, their own families live on the farm and eat the food they produce. It’s a myth that farmers are forced into decisions about what and how to farm.

  1. Thanks to farmers’ continual commitment to improving practices, our food has never been safer, more high-quality, or as affordable as is it today.

Good to know: Canadians on average spend only about $0.10 of every dollar on food.

Find out more about Canadian Agriculture:

Canadian Food Focus

Best Food Facts

Canada’s Agriculture Day

FREE Farm to Food Cookbook

Real Dirt on Farming

About Carol Harrison

Carol Harrison is a registered dietitian who loves her daily workouts! She has a food nutrition communications company in Toronto. Follow Carol on Twitter and Instagram.

 

Cranberry Brie Bites

By | Nutrition

GoodLife Kitchen by GoodLife Fitness

Yields 20 servings

Prep: 15 mins

Cook: 25 mins

Ingredients: 

  • 1 wheel brie cheese
  • 1/2 cup cranberry sauce
  • 1 tube Pillsbury crescent dough
  • 1 package fresh sage

Quick Tip:

Let the bites cool before trying to remove them from the muffin tin.

Equipment Needed:

Measuring cups and spoons, silicone muffin tin, knife, cutting board, pizza cutter, rolling pin, and parchment paper

Directions:

  1. Preheat the oven to 375°.Open the crescent dough onto some parchment paper, fold it over on to itself and cover the top with parchment.Roll the dough slightly with a rolling pin to create an even layer.
  1. Cut the dough into 20 squares with a pizza cutter.Spray the muffin tin with coconut oil and place one square of pizza dough in the bottom of each circle.
  1. Cut the wheel of brie into 20 pieces and place on top of the dough.Add 1 teaspoon of cranberry sauce on top of each piece of brie.Top with a tiny sprig of sage on each dollop of cranberry sauce.
  1. Transfer the tray to the oven and bake for 20 minutes, or until the dough has risen and is golden brown.Remove the brie bites from the oven and let cool 10 to 15 minutes before removing them from the muffin pan.

Serve and enjoy!

Nutritional Information

  • Serving Size: 1
  • Calories: 71
  • Carbs: 7g
  • Fat: 4g
  • Protein: 2g

Reality Check on Saturated Fat Consumption

By | Nutrition

By Carol Harrison, RD

The message to limit saturated fat in our diets may be well ingrained, but it’s time to update our dietary advice: the fact is that the most recent national survey of what Canadians are eating aligns exactly with current recommendations to get 10% of calories from saturated fat.

Unintended consequences of further reductions in saturated fat

Continued efforts to get Canadians to reduce their saturated fat intake could have unintended consequences. While a major source of saturated fat in the Canadian diet is calorie-rich, nutrient-poor ultra-processed food (i.e. baked goods, packaged prepared food), many Canadians still associate meat and dairy with saturated fat. Further restrictions of these foods could limit intakes of essential nutrients such as zinc, calcium, vitamin B12, and iron, especially concerning for growing children and women.

Good to know: intakes of meat and dairy have declined over the last few decades. Today’s reality – all fresh red meat (beef, pork, and lamb) accounts for just 5% of the calories in Canadian diets, arguably a modest amount.

Focus on what matters- dietary patterns

Understandably, fitness participants can be fixated on nutrients such as saturated fat – after all, health professionals have spent a few decades hammering home a nutrient approach to dietary advice – but overwhelmingly, research is pointing to the need to switch gears and address overall dietary patterns. Here’s why:

With over 50% of our calories now coming from ultra-processed foods, it’s pretty easy to see where we’ve strayed. The biggest and most detrimental change to our diets over the last few decades has been the replacement of foundational foods (vegetables, fruits, whole grains, eggs, beans, nuts, beef, milk, lentils, cheese, fish), with ultra-processed foods (baked goods, pop, hot dogs, frozen pizza, candy).

Good to know: The Heart and Stroke Foundation, in their position paper on saturated fat, goes as far as to say that, ”the overall quality of one’s diet, combined with the types and quantity of food, have more impact on health than any single nutrient such as saturated fat.”

Champion the Food Guide “Eat Well Plate”

Click here to view the full image.

The single best advice for most Canadians is to focus on tweaking their plates to be more in line with the Food Guide “Eat Well Plate”.

Providing your clients with how-to strategies to achieve this may very well be the most straightforward and practical advice they’ve heard in a long time!

Good to know: Studies have shown an 11% reduction in heart attack or stroke for each serving of vegetables and fruit added per day.

 

About Carol Harrison

Carol Harrison is a registered dietitian who loves her daily workouts! She has a food nutrition communications company in Toronto. Follow Carol on Twitter and Instagram.

 

Mexican-Style Stuffed Portobello Mushrooms

By | Nutrition

By Fresh n’ Lean 

Lots of healthy ingredients like quinoa, black beans, and veggies packed into portobello mushroom cups. This dish can be successfully served as a main or appetizer. Tastes great topped with mashed avocado and a side of crispy corn nachos. They’re fun looking, colourful, and always a huge crowd pleaser. Rich in flavour and ready to be served in less than 30 minutes!

Total time: 25 minutes

Makes 4 mushroom cups = 2 mains or 4 appetizers

Ingredients:

  •  4 portobello mushroom cups
  • 2 tbsp olive oil
  • ½ of a red onion, diced
  • ½ of a red bell pepper, chopped
  • 1 tbsp chopped jalapeno pepper
  • 1 cup quinoa, cooked
  • ½ cup black beans, canned, rinsed and drained
  • ½ cup sweet corn, canned, rinsed and drained
  • ½ tsp sea salt
  • ½ tsp garlic powder
  • ½ tsp cumin powder
  • ½ cup shredded cheddar cheese
  • 1 ripe avocado
  • Pinch of salt and pepper
  • 1 tbsp lemon juice

Directions:

  1. Arrange mushrooms on a baking tray lined with parchment paper, remove stems and gills from mushroom cups and set aside.
  2. Heat olive oil in a deep skillet. Add onions, bell pepper, and jalapenos. Sauté for about 5 minutes or until cooked through, but still a bit crunchy.
  3. Remove skillet from the heat. Add quinoa, black beans, sweet corn, salt, garlic powder, and cumin. Mix to combine.
  4. Stuff mushroom cups with quinoa black bean filling. Bake at 375F for 12 minutes, top with shredded cheddar, return to oven and broil for 2 minutes.
  5. Add avocado, salt, pepper and lemon juice to a bowl or deep plate. Mash with a fork. Serve on top of stuffed mushrooms.

About Fresh n’ Lean

5 Step Chef recipes by Fresh n’ Lean. Minimal recipes that take less than 30 minutes to prepare. Perfect for busy lifestyles and lazy cooks. Visit their website freshnlean.com/recipes/

Reality Check on Red Meat Consumption

By | Nutrition

By Carol Harrison, RD

A recent review of the health impacts of red meat published in the Annals of Internal Medicine calls into question the need to cut back further on red meat intakes, but maybe what is also really needed is a look at just how much red meat Canadians actually do eat and is that even a key nutrition priority for Canadians.

The best and most recent data on what Canadians eat comes from the 2015 Canadian Community Health Survey Data. It reveals our red meat* intakes have been decreasing and, despite the media hype often depicting images of massive portions of meat, we generally eat a moderate amount of it. Interestingly, those who ate an 80 gram portion of red meat also ate more vegetables, suggesting meat helps to anchor a healthy plate.

On average, Canadians eat 300 grams of cooked red meat* a week, down a serving a week from the previous study done in 2004. Based on eating 21 meals a week, that works out to three meals (or two dinners and a lunch), with a serving being a little more than the size of a deck of cards (100 g).

With 18 additional meals available during the week, there is flexibility to work in a variety of protein options such as fish, beans, tofu, nuts and seeds, lentils, cheese, poultry or yogurt.

A recent review of the evidence worldwide shows there is low to very low-certainty evidence, that for most adults, this amount of red meat in the diet is harmful to health when it comes to cancer or heart health.**

Good to know: Clients often assume chicken is a better choice than beef; but consider while both are excellent protein options when it comes to the amounts of iron, vitamin B12 and zinc, beef beats chicken by 200%, 600% and 700% respectively.

*Includes beef, pork, lamb, ground meat and burgers (not processed meat).

**For personalized nutrition advice, always seek out professional guidance from a registered dietitian.

What REALLY needs to come off the plates of Canadians?

You don’t need to be a dietitian to figure this one out. With roughly 50% of the calories in the Canadian diet coming from calorie-rich, nutrient-poor ultra-processed food* and 5% of calories coming from red meat, it’s clear what needs to come off our collective plates.

How does eating this much ultra-processed food affect our health?  According to Heart and Stroke, those with the highest intakes of ultra-processed food have:

  • 31% higher odds of obesity;
  • 37% higher odds of diabetes and;
  • 60% higher odds of high blood pressure (all risk factors for heart disease compared to those who eat the least amounts)

*Examples of ultra-processed foods: crackers, pop, frozen prepared foods, chicken nuggets, hot dogs, pudding.

Good to know: Health Canada recently clarified what they mean when they say Choose protein foods that come from plants more often.

They mean more often than you do now, not more often than animal proteins.

Bottom line: Many people are searching for what food or nutrient to add or drop from their diet and don’t realize that the biggest gains are likely achieved by swapping ultra-processed foods for whole and minimally processed foods, and building a healthy plate with ½ veggies/fruit, ¼ quality protein and ¼ whole grains.  Remind folks that it doesn’t have to happen overnight – set small goals and go from there.

About Carol Harrison

Carol Harrison is a registered dietitian who loves her daily workouts! She has a food nutrition communications company in Toronto. Follow Carol on Twitter and Instagram.

 

 

Yummy Pumpkin Muffins

By | Nutrition

By Teri Gentes

I’ve long held a love affair with home-made muffins, yet not had them very often over the last decade or so as flour has taken a back burner in my diet. Still, I do love the comfort of enjoying a good muffin on occasion and with all the wonderful flour options readily available, I’ve got a yummy recipe you’re sure to love. There are various whole-food, minimally processed flours to choose from pending on your relationship with flour. If you’re grain or gluten-free, or celiac, you can still make these muffins and eat them too. Simply choose your flour options accordingly.

What’s so great about these muffins, besides the fact they are yummy, is the calcium, iron, magnesium, manganese, potassium, fiber and anti-inflammatory power they contain. Plus, by using any of the suggested flours the protein and healthy fat content is anted up as well. I’ve made them with organic gluten-free oatmeal flour and the three nut flour mix, as well as the nut flour meal alone with great results. The texture is heavier with nut flour alone yet the taste is still so delish, they get better every-day and freeze well too.

  • Breakfast or snack
  • Makes approx. 10 – 12 regular size muffins or 24 mini muffins
  • Vegan, gluten-free, paleo/keto option

INGREDIENTS:

    • 1 cup organic gluten free oats, buckwheat or quinoa flakes
    • (If you’re grain-free simply sub nut or seed flour for the oat, buckwheat or quinoa meal)
    • 1 cup almond flour
    • 1 tsp baking powder and ½ tsp baking soda, non-alum
    • Pinch of sea salt
    • 2 tsp pumpkin spice, plus extra to top muffins
    • ½ cup currants, mulberries, cranberries or slivered apricots, reserve some to top muffins
    • 2/3 cup sunflower or pumpkin seeds, reserve some for the top
    • 1 cup organic canned pumpkin puree, reserve remaining for a smoothie or parfait
    • ¼ cup coconut oil, melted
    • 1 tbsp flax meal soaked in 3 tbsp water for 5 minutes
    • ¼ cup organic blackstrap molasses
    • ¼ cup Lakanto or coconut or date sugar
    • 1 tsp vanilla extract or vanilla paste
    • ½ cup organic soy, coconut, oat or almond milk

DIRECTIONS:

  1. Preheat oven to 350F and line muffin tins with paper cups or oil lightly.
  2. Using a food processor, grind the oats or flakes to a fine meal then combine all of the dry ingredients in a large bowl. Set aside.
  3. Mix the wet ingredients in a 4 cup measuring cup or smaller bowl then stir into the dry ingredients until just mixed.
  4. Fill muffin tin to the top then sprinkle each with the reserved dried fruit and seeds, and a touch of pumpkin spice.
  5. Bake in preheated oven for 20 – 30 minutes, testing with a toothpick inserted into the center of muffins – it will come out clean when muffins are done. Let cool on a rack, then remove from the muffin tin and store in an air-tight container.

TERI’S TIPS:

  • Add even more calcium, iron and magnesium and a crunchy yum factor with ¼ cup organic raw cacao nibs

About Teri Gentes

Teri Gentes lives, breathes, and loves living well, eating well, feeling great and aging with grace. Her focus has long been on ‘whole self-health’ and narrows in on self-care. Essential to her, eating delicious and nourishing food and her recipes are created to do just this. Make time to make yourself great food and take time to consciously enjoy it. Find more recipes and inspiration for whole-self health care on her website, Facebook and Twitter.

Why Dieting is Ineffective and What to Do Instead

By | Nutrition

By Nick Rizzo

We are all guilty of it. You put on a little extra weight and you decide “it’s time to go on a diet.”

Instead of working to actually improve your eating habits, you instead decide to make some radical changes based on a singular proposed idea of what it means to “eat healthy.”

You jump on the latest “dieting trend”. They all claim to be backed by science and guarantee amazing results.

The unfortunate truth is that most of this information has been altered by well-intentioned gurus and cynical marketers. Taking only the studies that support their own biases, ignoring what doesn’t, and avoiding discussions around the glaring gaps in the research they claim as evidence.

Let’s look at two of the most basic and most prevalent lies in the industry.

1. Calories in – Calories out = Changes in body fat

The calorie-counting model of dieting is talked about as being a science fact. I have even overheard trainers say things like “It’s not hard, just eat less calories” when talking about weight loss. The thing is, it isn’t that simple.

That’s because this concept relies on the myth that the calories ingested are independent of the calories you burn throughout the day – a point that was proven false by The Women’s Health Initiative dietary modification trial that followed 50,000 women for seven and a half years. The experimental group ate 342 calories less per day on average, ate 10% less fat, and exercised 14% more. The result? The experimental group lost a whopping .88 pounds on average, and their waist to hip ratio actually increased.

This is only one of the many myths surrounding this general approach to dieting.

2. Another great example is low-fat diets, which only rose to prominence due to the extremely flawed 7 Countries Study by Ancel Keys.

The thing is, this study was actually supposed to include 22 countries, but he ended up removing the rest of the countries from the study as the data that they were producing did not align with his hypothesis.

It is this flawed research that gave rise to things like the Mediterranean diet and the belief that fat is the enemy. In reality, eating too little fat can actually be dangerous. Not eating enough fat can reduce your body’s ability to absorb the necessary fat-soluble vitamins and minerals.

Fat is also critical for the health of our brain and the overall nervous system. That’s because 60% of our brain is made up of fat. And the myelin sheaths that cover the nerves throughout our body are made up of 100% fat.

Lastly, it is foolish to believe that a style of diet that works for one region will be similarly beneficial for a completely different population. This does not account for genetic and epigenetic profiles of these vastly different populations that are isolated from one another.

There are more and more reasons you shouldn’t diet by following one of these flawed prescriptions blindly.

If typical dieting doesn’t work, let’s focus more on what you should be doing instead in order to be able to include it naturally.

5-Step Approach

1) Throw what you think you know about dieting out the window.

There a ton of myths and misconceptions parroted as truths. Start with a clean slate and focus on learning what is best for you.

2) Become more attentive to what your body is telling you.

Are you hungry? Then, it makes sense to eat. Are you thirsty? Drink some water.

Simple right? It is. But it gets a bit more complex when we look at other feelings our body conveys to us. How many times have you started eating because you were bored, because you simply walked through the kitchen, or because you were stressed? I am sure you have done at least one of these before, but you probably don’t think it sounds too weird because of how commonplace it is. To that I say, would it be weird if you ate every time you had to pee? Or what if you brought a sandwich with you every time you showered for a little mid-shower snack? Needless to say, that is a bit weird. But the same can be said about bored or stressed eating.

Additionally, it begins to degrade your relationship with your body and food because food starts to become the answer for things outside of just hunger and nutrition.

By being mindful of what your body is telling you and responding appropriately, you can start to identify and eliminate these poor associations with eating.

3) Eat mindfully.

Next time you are at lunch or out to eat, get your “people watching” on. You will see everyone talking, having a good time, and then as soon as the food comes out, people enter into this feasting trance. Overcome with excitement about eating, they just continue to eat and eat without stopping until the plate is cleared or they have overeaten.

Try to mindfully slow the pace of your eating. Take the time to appreciate each bite. Make sure you are helping yourself to digest your food by chewing more. And when you have eaten about half of your food, take a small break. Use this break to check in with how full you are or if you are still hungry. After a few minutes, if you are still hungry, feel free to keep eating.

4) Address your eating habits by making one change to one meal at a time.

When people try to make changes to their eating habits, they usually try to set up restrictive rules to force a change. They want to change their entire diet in a single day.

Instead, start with focusing on making one small change to the first meal of the day. Continue to make these small changes every one to three weeks. This is the most effective way to approach improvements, because of the science behind habits.

Our habits are engrained in us and changing everything at once is extremely difficult, so even though you may be able to stick with it for the first week, you typically won’t last very long. That’s because your brain is designed to do what takes the least amount of effort as possible.

Changing one small aspect of one meal is significantly easier and will produce the least amount of stress for you. Make a change that is just challenging enough to produce a meaningful benefit without it being overwhelming.

5) Eliminate shame from your diet.

One thing that can set you back is feeling shame and the negative self-talk that comes from eating a not-so-healthy meal.

We are all human, we get cravings, we have favorite foods, and you shouldn’t feel bad for it.

It is perfectly okay to enjoy these foods at parties, family gatherings, when you’re out to eat, or just because. The key is to enjoy these things in moderation and let go of the belief that you should feel bad about it. You shouldn’t.

The thing is, eating well is not a sprint, it is a marathon. If you are eating healthier overall, every day, then over the long term a “guilty pleasure” or two will do very little to hold you back.

Be flexible. Enjoy yourself. Enjoy your food. All while improving your overall relationship with food, one meal at a time.

About Nick Rizzo

Nick Rizzo is the Training & Fitness Content Director at RunRepeat.com. He uses his education in the sciences, experience as a researcher, and 10+ years in the fitness industry to craft comprehensive content to educate, motivate, and support readers with information backed by science.

3 Portable Protein Snacks

By | Nutrition

By Carol Harrison, RD

Help your clients to eat better in the long run by making small changes over time, like swapping sugary snacks for protein-filled snacks that help to curb hunger, and build and repair muscle. Here are three dietitian-approved options that are also perfect for on-the-go eating.

TIP: Remind clients that a way to avoid turning a snack into a meal (unless of course a large snack is warranted!) is to try not to snack while distracted with things like working, driving or watching TV. When we are distracted we tend to overeat.

Delicious hard-cooked eggs

Two eggs serves up 12 grams of hunger-curbing protein, vitamins and minerals, all for a mere 140 calories.

What’s more? With Eggs2go! TM you’ll get a boost of inflammation-fighting omega-3 fats. It’s a natural alternative to supplements. All it takes is adding flaxseed to a hen’s diet!

TIP: Look for Eggs2go! TM in packs of two in the deli section of grocery stores or packs of six in the egg section. These pair great with raw veggies like grape tomatoes or sugar snap peas.

Todd’s Better Snacks

New to the snack market, these lightly puffed flavoured crisps are made from high-quality Canadian egg white protein (each bag contains 2 ½ egg whites), plus prairie lentils (and are peanut and gluten-free). They can satisfy a savoury snack craving and help curb hunger until your next meal with 10 grams of protein in each portion-controlled bag.

TIP: Todd’s Protein Crisps are available in BBQ, salt and vinegar, sour cream and onion, sea salt and vinegar flavours and can be ordered online: Todd’s Better Snacks.

Almonds

These are an oldie, but reliable goodie. Just a small handful of almonds (23 almonds, one ounce) packs six grams of protein plus four grams of fiber for a winning hunger-curbing combo with that crunch appeal many of us crave in a snack.

What’s more? You also get about 50% of your antioxidant vitamin E needs, helpful to keep our immune system in tip top shape.

TIP: Pack up single-serve containers with a small handful of almonds for easy grab-and-go snacks. Keep them at work, in the car and in your gym bag. Almonds pair well with banana slices, a mandarin orange or crisp apple.

Find out more Healthy Snack Ideas for Adults and be sure to visit www.unlockfood.ca

About Carol Harrison

Carol Harrison is a registered dietitian who loves her daily workouts! She has a food nutrition communications company in Toronto. Follow Carol on Twitter and Instagram.

Lemon Coconut Energy Balls Recipe

By | Nutrition

By Shelby Stover

Gluten Free and Vegan – Makes 8 balls

Having healthy snacks on hands is crucial for busy days! These lemon coconut energy balls are loaded with nutrients, easy to pop in your mouth and will help keep you fuelled as you run out the door.

I’m a firm believer in helping my clients find something that is simple for them when it comes to their health goals. And there’s nothing simpler than a no bake snack you grab and go!

These no bake, gluten free, vegan balls comes together quickly and are loaded with nutrients. They’re naturally sweetened with dates and the coconut and chia seeds contain some healthy fats, and thanks to the fresh lemon juice, they’re also a bit uplifting which makes them a pretty awesome midday snack.

Plus, they require zero baking, which is a win with most of my clients! Whip up a batch or two and keep them in the freezer for busy days. Dates don’t freeze solidly so you can just pop these into your mouth right out of the freezer. However, most people prefer to have them sit at room temperature for a few minutes.

Paired with a piece of fruit, these no bake balls are an energy boosting snack to help keep you moving. They’re also the perfect size for little hands. Kids love these balls because they’re sweet and I, as a mom, love them because there’s no added sugar!

Ingredients:

  • 1 C dates, soaked for 20 minutes in warm water
  • 1 TBS water (from the soaked dates)
  • 1/8 cup + 1/8 cup unsweetened, shredded coconut, divided
  • 1/3 C oat flour
  • 1 TBS fresh lemon juice
  • 1 TBS chia seeds

Directions:

  1. In a food processor, blend the dates and the water until mostly smooth (leaving behind some chunks is perfect!).
  2. In a large bowl, combine all ingredients, saving 1/8 cup coconut for later.
  3. Mix until everything is combined.
  4. Use your hands to portion and roll the mixture into 8 balls.
  5. Place the remaining coconut onto a plate and roll the balls in it to coat them. You’ll have to press down slightly for the coconut to stick.If you want to skip this step for time, just add the coconut into the mixture with everything else!
  6. Place the balls in the freezer for one hour to set.

About Shelby Stover

Meet Shelby Stover, a Strength & Nutrition Coach and the person behind the blog Fitasamamabear.com, a health, fitness and food blog geared towards moms! Shelby is a busy mom to two little girls, a crazy foodie and a regular DIY beauty lover. She loves sweaty workouts, tasty and super simple meals and living as naturally as possible- though there’s definitely a lot of trial and error there!

Website: www.fitasamamabear.com
Instagram: @fitasamamabear 
Facebook@fitasamamabear
Twitter: @FitasaMamaBear
YouTube: Shelby Stover