A Little Extra 5.17.24

Happy FRIDAY Extra Milers! Here is your “Little Extra” tip before the weekend to keep healthy and focused on your fitness while traveling or on the go! No matter how much time you have or don’t have, we can all do one thing each day to help our health. So follow along and give us feedback on anything you’d like us to include in a future newsletter!

Quick and Healthy Travel Snacks: Fueling Your Body on the Go!

1. 🌰Nuts and Seeds: Almonds, cashews, walnuts, pumpkin seeds, and chia seeds are all great options. They are rich in healthy fats, fiber and a little protein.

2. 🥣Greek Yogurt: Individual-sized containers of Greek yogurt are convenient and packed with protein. You can also add some fresh fruits or nuts for extra flavor and nutrients.

3. 🥚Hard-Boiled Eggs: Hard-boiled eggs are an excellent source of protein and can be easily prepared in advance. They are filling and provide essential nutrients like vitamin D and choline.

4. 🍎Fresh Fruits: Apples, bananas, oranges, and berries are all easy to carry and provide a good amount of fiber, vitamins, and antioxidants.

5. 💪Protein Bars: Look for protein bars that are made with natural ingredients and have a good balance of protein, fiber, and healthy fats. These can be a convenient and satisfying snack option. (Bonus if you can find one without Sucralose or corn ingredients!)

6. 🥕Veggie Sticks with Hummus: Cut up some carrots, celery, bell peppers, or cucumber and pair them with a small container of hummus. This combination offers fiber, vitamins, and minerals.

7. 🌰🫐Homemade Trail Mix: Create your own trail mix by combining nuts, dried fruits, and seeds. This snack is high in protein, fiber, and healthy fats.

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Want to try making your own protein bar???

Simple recipe for homemade protein bars:

Ingredients:

- 1 cup of oats

- 1 cup of protein powder (your choice of flavor)

- 1/2 cup of nut butter (such as almond butter or peanut butter)

- 1/4 cup of honey or maple syrup

- 1/4 cup of milk (dairy or plant-based)

- Optional add-ins: chopped nuts, dried fruits, chocolate chips, etc.

Instructions:

1. In a large mixing bowl, combine the oats and protein powder. Stir them together until well mixed.

2. Add the nut butter, honey or maple syrup, and milk to the bowl. Mix everything together until it forms a thick, sticky mixture.

3. If desired, add any additional add-ins like chopped nuts, dried fruits, or chocolate chips. Mix them into the dough.

4. Line a baking dish or pan with parchment paper. Transfer the mixture into the pan and press it down firmly to create an even layer.

5. Place the pan in the refrigerator for at least 1-2 hours, or until the mixture is firm and set.

6. Once the mixture is firm, remove it from the pan and cut it into bars of your desired size and shape.

7. Store the protein bars in an airtight container in the refrigerator for up to one week, or individually wrap them and freeze for longer storage.

Enjoy your homemade protein bars as a healthy and convenient snack on the go!

Have a great Weekend,

 Jamie and Ashley