Chewy Paleo "Granola" Bars

CHEWY PALEO "GRANOLA" BARS

INGREDIENTS

2 cups finely chopped nuts

2 cups finely shredded unsweetened coconut 

1 teaspoon cinnamon 

1/2 teaspoon salt (don't use if the nuts are salted)

2 tablespoons almond flour

1/2 cup melted coconut oil 

1/2 cup honey

1/4 cup almond butter

1 egg

1/2 cup chocolate chips 

DIRECTIONS

1. Preheat oven to 350 and line an 8x8 pan with parchment paper.

2. In large bowl combine nuts, coconut, cinnamon, salt and almond flour.

3. In small bowl, mix coconut oil, honey and almond butter. Microwave 10-20 sec. if needed to get it  esmooth.

4. Pour into dry ingredients and mix well. Add the egg and mix again.

5. Dump into pan and rests down to make very firm.

6. Bake 30-32 min. Edges will be slightly browned.

7. Once removed from oven press down again with a spatula.

8. Cool, cut into 10 bars. Melt chocolate in microwave at 10 second intervals until smooth. Drizzle over bars.

9. Store at room temperature.

-- 

Dana Lowe

Certified Fascial Stretch Therapist

ACE Certified Personal Trainer

Golds Gyms of the Wenatchee Valley

509.663.4965 (Wenatchee)

danal@goldsgymwen.com

Gingerbread Energy Bites

Ingredients

1 cup pitted dates, about 12

1 cup toasted pecans

1 tablespoon molasses

1 teaspoon cinnamon

1 teaspoon ground ginger

1/4 teaspoon nutmeg

1/4 teaspoon cloves

1/4 teaspoon kosher salt

2 oz. dark chocolate to drizzle (optional)

Directions

Roughly chop the dates and blend in food processor or vitamix. Blend until small bits or paste.

Add toasted pecans, molasses, cinnamon, ginger, nutmeg, and cloves and pulse until combined. The pecans should be in small bits-be careful not to over process or the oils will start to separate. If that happens, just dab off excess oil with a paper towel.

Roll into 1 inch balls and place on a cookie sheet.

Finely chop the dark chocolate and melt in the microwave. Place the melted chocolate into a zip bag or piping bag, snip corner and drizzle over the energy balls. Let chocolate harden in the refrigerator. 

Keep stored in the refrigerator or freezer.

-- 

Dana Lowe

Certified Fascial Stretch Therapist

ACE Certified Personal Trainer

Golds Gyms of the Wenatchee Valley

509.663.4965 (Wenatchee)

danal@goldsgymwen.com

Kettlebell Review

Kettlebell Review

 

The kettlebell swing is a perfect example of the uniqueness of kettlebell training. Why? It combines the benefits of resistance training and cardiovascular conditioning in one very powerful exercise. There isn’t an exercise that addresses so many things at once as does the kettlebell swing.

The magicof the kettlebell appears to have something to do with the cannonball shape and the offset handle, which allow you to manipulate the kettlebell much differently than you could with a dumbbell, barbell, or any other training device. The shape and the handle allow you to perform ballistics and grinds. Ballistics are fast, explosive movements, while grinds are slow and deliberate. This allows for a different type of training experience for faster results.

Breakingmuscle.com

Cody Carlson

NCCPT CPT

Eastmont Gold’s Gym

(509) 884-4965

codyc@goldsgymwen.com

One Pan Autumn Chicken Dinner

One Pan Autumn Chicken Dinner

~ 4-5 bone in and skin on chicken thighs

~ 4 T olive oil divided

~ 1 1/2 T red wine vinegar

~ 3 cloves minced garlic

~ 1 T each minced fresh thyme, sage, and rosemary, plus more for serving

~ 1 large sweet potato chopped into 3/4 inch cubes

~ 1 lb. Brussels sprouts, cut in half

~ 2 Fuji apples slices into half moons about 3/4 inch thick

~ 2 shallot bulbs sliced into 1/4 inch thickness

~ 4 slices bacon, chopped into 1-inch pieces

Preheat oven to 450 degrees. Pour 2 T olive oil, red wine vinegar, garlic and herbs into a gallon ziplock bag, add chicken and mix to coat the pieces of chicken. Set aside while chopping the veggies.

Place sweet potato, Brussels sprouts, Apple and shallots on a large rimmed baking sheet. Drizzle with remaining 2 T olive oil then toss to coat, season with salt and pepper to taste. Spread into a single layer and place chicken on top. Sprinkle bacon evenly over the top. Roast in oven until golden brown, about 30 min. (Chicken should register 165 in the center). Broil during last few minutes for a more golden skin if desired. Sprinkle with more herbs and serve.

http://www.cookingclassy.com/one-pan-autumn-chicken-dinner/
-- 

Dana Lowe

Certified Fascial Stretch Therapist

ACE Certified Personal Trainer

Golds Gyms of the Wenatchee Valley

509.663.4965 (Wenatchee)

danal@goldsgymwen.com