Homemade Protein Bars

One of my fabulous clients requested this recipe. They are healthy, delicious and affordable to make! Each bar has about 15 grams of protein and 4 grams of fiber! Enjoy. :)

Healthy, Homemade Protein Bars

Ingredients:
3 1/2 cups quick oats
1 1/2 cups powdered non-fat milk
4 scoops sugar-free chocolate or vanilla protein powder
1 cup sugar-free maple syrup (Cozy Cottage, Cary's or Howard's)
2 egg whites, beaten
1/4 cup orange juice
1 teaspoon vanilla
1/4 c. natural applesauce

Directions:
Preheat over to 325 and spray a baking sheet or 9x12 baking dish with non-stick spray. Mix oats, powdered milk, and protein powder in bowl. Blend well. In separate bowl, combine egg whites, orange juice, applesauce, and the sugar-free syrup. Blend well. Stir liquid mixture into dry ingredients until blended. Spread batter onto pan and bake until edges are crisp and browned.

Cut into 10 bars and store in airtight container, refridgerate or freeze.

Optional add-ins:
-1/2 cup natural, dried fruit.
- 1/2 cup dark chocolate or carob chips
- 1/2 cup crushed nuts (for added healthy fat!)

Where do I start??? (Question from a reader....)

Dear August,

Where do you start when you have made up your mine to get healthy?

I went and had a physical. That turned out as good as it can, but what healthy places do I start? I went from regular soda, to diet, to one diet like once a week. I try to drink water as much as I can (I hate water). I went from 2% milk to skim milk. I tried soy but was told by my doctor that I should have it because it has natrual estrogenic properties.

I have bad knees. I have a bad back. I just don't know where to start. Can you help?

Briana

Dear Briana,

Great question! And kudos to you for making the decision to live more healthfully. I admire your courage, determination and healthy goals! You've taken some terrific steps by cutting soda, increasing water and lowering fat intake. Here are a few pointers to help you along:

- Take an inventory of your current diet. (The form at my nutrition site, www.lahealthworks.com may help guide this process.) What are your dietary strengths and weaknesses? What could you do more wisely and what are you struggling with?

- Keep a food journal. Tracking your food and beverage intake, your exercise and your mood and thoughts will make you concious of what you are eating. (This step alone often
leads to healthier eating and lifestyle!)

- Seek professional guidance. Have a nutritionist look at your food journal and help you develop a reasonable dietary plan that builds upon your current habits, desires and goals.

- Make a list of changes you are committed to, such as:

1. Drink more water.
2. Enjoy fruit and/or veggies at every meal.
3. Replace processed carbs (white breads, pastas, cakes, chips and cookies) with healthier carbs (whole grain breads and pasta, brown rice and starchy vegetables).
4. Avoid or limit alcohol.
5. Avoid fried foods.
6. Eat 3 balanced, healthy meals per day and snacks as needed.
7. Keep a food journal.
8. Begin exercising at least 3 times per week.
   Etc.................

- Set realistic goals and write them down. (If you set goals that are not reasonable, you will only feel defeated and frustrated -- take baby steps in the beginning!)

- Eat simply. Choose simply, healthy foods -- those with fewest ingredients. Shop the perimeter of the store (produce, poultry/fish, dairy...) and avoid the snack food/processed food aisles. Choose foods with few ingredients, and those that sound like food (not substances you'd put in your car or a chemistry experiement! ;))

I hope you find this helpful! If you have any further questions along the way, please send them my way! Wishing you and your family healthy, happy holidays!

Best,
August

World's Easiest, Healthy Pumpkin Cheesecake!

Healthy Pumpkin Cheesecake

Sugar-free and High in Fiber...It's practically a vegetable!

Ingredients:

1 cup pure canned pumpkin

1 cup Splenda (or equivalent)

2 (8 oz.) packages light cream cheese*

1 cup egg whites

tsp. each of pumpkin pie spice, cinnamon and nutmeg

splash of pure vanilla
(*You may substitute part or all of the cream cheese with firm tofu.)

Directions:

Heat oven to 350 degrees. Combine all ingredients in a food processor and blend until smooth. Bake in pie dish for an hour, or until set. Serve warm or chilled, topped with natural whipped topping or frozen yogurt. Delish!!!

Optional:

Bake in a whole grain pie crust or press crushed nuts in the pan prior to adding pumpkin filling if desired.

Monster Cookies!

Monster Cookies

Ingredients:

1/2 cup canola oil

1/2 cup unsweetened applesauce

3/4 cup Splenda or Stevia

3/4 cup Raw Brown Sugar
2 eggs

2 1/2 cups rolled oats

1 1/2 cups whole grain flour
1 tsp. baking soda

splash of pure vanilla

tsp. of cinnamon

dash of sea salt

green food coloring

3/4 cup optional mix-ins: crushed halloween candy, fruit-sweetened or dark chocolate chips, carob chips, raisins, toasted pumpkin seeds, nuts...

Directions:

Heat oven to 350 degrees. Prepare cookie sheets with non-stick spray. Comb flour, salt, cinnamon and baking soda and blend. In a separate bowl combine sweeteners. Add oil and apple sauce and stire to combine. Add eggs and vanilla and stir to combine. Add oats and stir until evenly blended. Add a few drops of food coloring to desired "green-ness!" Add desired mix-ins.

Spoon dough onto pans with a teaspoon. Bake for 10 - 12 minutes or until slightly golden.

Enjoy!

Happy, Healthy Halloween!

It is the eve of Halloween...the day that once honored those who've passed and now consists of costumes, candy and more candy. Here are a few tips to help you enjoy the holiday and hang on to your health!

- If you end up with stockpiles of Halloween candy, keep a few favorites (if you wish) and donate the rest to the homeless. (They need the glucose more than we do...) I make an annual run, to if you're in the LA area, I'll be happy to distribute for you.

- Chop up pieces of candy and mix them into a healthy, whole grain cookie dough. Each dose of refined sugar will be small and every bite will contain fiber, protein and whole grains! Better yet, use green food coloring and call them Monster Cookies!

- Give small toys or healthier treats, such as apples or granola bars, to Trick-or-Treaters. (Studies show that kids enjoy toys just as much as candy!)

- Don't deprive yourself. If you love candy, have a few pieces. But limit your intake and don't keep mass quantities around to tempt your sweet teeth.

- Create your own healthy concoctions to enjoy sweets in healthier ways... (Recipes up-coming...!)

- Enjoy non-sweets related Halloween activities, such as scary movies (I can't get enough of these!), ghost stories (yikes!), haunted hayrides (I can't even go there...), costume watching or dressing up yourself. Boogie to spooky music -- you'll get a work out and have a blast doing it! HAVE FUN!

Prop 2

Cali-Voters...

As healthy-minded, concientious people, I encourage those of you who live in CA to vote YES on Prop 2. The proposition is a step toward improving the treatment of animals by requiring more space in currently crammed cages. (Most animals can't even stand up in their cages.)

By voting yes, cruelty to animals will be reduced, improving consumers' peace of mind. We will be consuming healthier foods produced by these animals, with lowered risk of disease. And we will be supporting local farmers. All of this costs less than 1 penny more per egg...we can afford to do this!

Please, if you love animals and you care about their well-being and our own, vote yes yes yes on prop 2! Thank you.

Recipe of the Week! (One-Pan Pumpkin Curry)

Pumpkins aren't just for carving! (Though I hope you do that, too.) Pumpkin contains a powerful antioxidant called beta-carotene, which gives it its orange color. Research shows that a diet rich in beta-carotene may prevents certain types of cancer and heart disease. Pumpkin is nutrient-dense, providing a variety of helpful vitamins, fiber and protein and is a very healthy carbohydrate choice. So dig in! This curry is delicious, nutritious and requires only a single pan. (And who wants to spend Halloween cleaning????)

Ingredients:
1 pound pumpkin, cubed
1 teaspoon tumeric
1 teaspoon paprika
1 1/2 T. curry powder
1 cup water
1 cup low-fat coconut milk
1 teaspoon cumin
1 Tablespoon canola oil
red pepper (opt.)
seasalt & black pepper, to taste

Instructions:
Heat oil in a large sauce pan, over medium heat, until hot. Add pumpkin and saute for 3 - 5 minutes, until lightly tender. Add turmeric, paprika, curry powder, coconut milk and water. Bring to a boil then reduce to a simmer for 8- 10 minutes, until tender, stirring often. Add sesame seeds, red pepper (if desired.) Cook over high heat for 1 to 2 minutes, stirring often, then pour this mixture over the pumpkin mixture. Season with turmeric, paprika, seasalt and pepper to taste. Serve immediately and enjoy!

Serves 4.