Fit & Healthy Nutrition for Busy Families

This looks so good from Dr. Sally!

Have you ever wished there was a quick grab-n-go snack that will help you reach your health and fitness goals?

Thanks to F & H Fitness Studio leadership team member Cody, here is her favorite protein ball recipe.

Basic ingredients:

1C Oatmeal
1/2C Nut Butter
1/3C Honey or Agave Nectar
1/2C Coconut Flakes
1/4 Cup Chia Seeds
1/2 Cup Ground Flaxseed
1 tsp Vanilla

Mix all ingredients together & roll into little balls.

Other Ingredients that you can add to mix it up:

Mocha Flavor - add 1 TBSP of espresso grounds (I know it sounds weird, but its actually really good!) & mini dark chocolate chips! (measure with your heart)

Monster- Mini M&M's & Sunflower Seeds!

Oatmeal Raisin - Cinnamon & Raisins

Blueberry Almond - Dried Blueberries/Sliced Almonds

Extras:
Maple Syrup
Pumpkin Seeds
Cashews
Cranberries
Pumpkin Pie Spice
Cocoa Powder
Sea Salt
ANY Dried Fruit

Different Flavored Protein Powders are also a good thing to add! I like strawberry protien powder & then i'll crunch in some dehydrated strawberries & coconut! (ITS SOO GOOD!)

Just experiment! They are so fun and yummy!! I'll send you the link to the original recipe. You mayhave to add some more honey/PB (depending on how much dried ingredients you put in your bowl) just mix it up until a "dough" starts to form.

Let us know how you like the energy bites after you make them! We can't wait to hear what you come up with! 🙂

Imagine that waffles could be packed with protein AND be healthy.⁣
⁣
What did you say? HEALTHY waffles??? Yep, these are my go-to faves when I’m wanting to stay on track AND have my waffles too. Give em a try this morning and let me know how you like them! ⁣
⁣
𝐑𝐞𝐜𝐢𝐩𝐞 𝐅𝐨𝐫 𝐌𝐚𝐫𝐲’𝐬 𝐆𝐮𝐢𝐥𝐭-𝐅𝐫𝐞𝐞 𝗪𝐚𝐟𝐟𝐥𝐞𝐬⁣
⁣
•2 eggs or 1/4c egg whites ⁣
•1/4 c. Dry Whole Organic Oats⁣
•1 tsp. Organic Cinnamon (this is approximate, I never measure!)⁣
•1 tsp. Homemade Vanilla extract⁣
•1/2 Medium (1/3 large) banana, sliced⁣
•2 tbsp. Finely chopped walnuts⁣
⁣
𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬:⁣
Heat your Belgian waffle iron to medium-high. Place all ingredients EXCEPT walnuts in a blender or magic bullet and blend for about 20-30 seconds until oats are finely chopped and banana is blended. ⁣
⁣
When iron is hot, melt tbsp. of coconut oil on bottom and slowly pour mixture on iron, starting from the outside working your way in. Sprinkle with chopped walnuts before closing. ⁣
⁣
Cook approximately 3 minutes until waffle easily slides off the iron. Move to plate, let cool and enjoy!⁣
⁣

Have you ever thought to yourself "it's too much work" to meal prep, pack food, find something to heat it in, yada yada yada"? Trust me when I say you are not alone.

F & H Fitness Studio Leadership team member Mary picked up this great little set of food containers at Costco over the weekend to make cooking and reheating easy.

"I don't like to heat anything in plastic containers for fear of leaching toxins into my food. There isn't always clean plates or bowls at the studio, so I grabbed this glass storage set from Costco for about $25.

All I have to do is pop the top, cover with a paper towel and heat. They are super easy to clean, and then I refill as soon as I get home at night so it's ready to go in the morning".

What are some of the hurdles you have to food-prepping/eating healthy. One of our experts can give you some tips to make it easier for you.

Leftovers are some of the best parts of holiday dinners. What are some of your favorite ways to repurpose them?

F & H Leadership team member, Mary at F & H Fitness Studio buys a turkey larger than needed to feed everyone at dinner. She will take the leftover meat and make turkey noodle/vegetable soup by also using the carcass for some of the healthiest bone broth!

So there you are, away from your gym, your workout buddies and all. the. fitness. things. What do you do?? Take this advice from F & H Fitness Studio leadership team member, instructor, mom and business partner, Erica Lauren.

"Continue movement even if your regular workout options are not available during the holidays. Go for a walk, shovel snow, do a free online yoga session, dance. As someone who thrives on a schedule, holidays make it difficult to stay on track that way. Think of it as an opportunity to rest your body as well!

Enjoy a hot tub..even better if it's with your partner!"

What are some of the things you do when you are out of your normal health and fitness routine?

Have you ever felt like you are always on the run and don't have time to eat healthy? Leaership team member Mary Black has too.

"When I was training full-time and had only a few short breaks between clients, I kept a bag of apples and a bunch of bananas in the studio office to "grab and go" between clients. While it's not a full meal, it was something that was good for me and kept em going until I could sit down for a meal."

Mary says a few items to keep in your purse or desk drawer:

Single nut butter packets w/rice cakes
Bagged nuts
Granola bars
Chopped/sliced veggies

What are some of your favorite healthy grab n go options?

Imagine having a quick, healthier version of chili!

This winter staple is a fave of mine and I make sure there is enough “heat” to warm my belly even on the coldest Alaskan days.

If you don’t have an , you can precook the chicken in some chicken stock in the oven before dumping everything in a crock pot.

Do you have a healthier version of a winter comfort food?

Eating healthy as a busy mom, personal trainer and spin instructor can be a challenge. Here's a great tip from Haley Kroll, F & H Fitness Studio leadership team member:

When you’re always on the go, it’s easy to eat snacks and meals that are high carb and fat, and we often forget to eat enough protein. Protein helps your body repair cells and make new ones; essential to building lean muscle. I recommend taking a quick 1-2hrs out of your week to buy/meal prep high protein foods that you can grab and go out the door. Some ideas would be:

Boiled eggs
Chicken breast
Apple w/ Peanut butter
Greek yogurt
Protein shakes
Chicken salad
Beef jerkey
String cheese
Protein bars
Tuna packets
Pretzels w/ hummus