Feeling Sluggish? Boost Your Energy & Mood With These Delicious & Easy Snack Recipes!

This post has been contributed by: 

Caroline Verrone – Food Blogger, New York City

yolo-sole.com

you only live once… so let’s eat!

You set a New Year’s resolution to get healthy in 2016.  You have made it through January, stuck to your goal to eat well and exercise, and are feeling good!  Reward yourself – take a day off from the gym or have that cookie you’ve been eyeing – but just don’t make it the norm.  From personal experience, this is now about the time when resolutions start to slip away... remember how great you feel and keep pushing forward! 

One of the biggest resolution downfalls for many is that sluggish feeling around 3pm.  The time when your eyes begin to get heavy and your stomach starts to grumble.  All you want is a satisfying treat to get you through the day, so you go to the vending machine or the closest deli to grab a bag of pretzels or a cookie.  It’s time to stop giving in to the temptations and give your body what it really needs to get over that afternoon slump and power you through the end of the day!  Read on for some of my favorite snacks that will energize you and boost your mood – most importantly, they are all delicious and nutritious.  All it takes is a little bit of planning ahead.

Grapefruit Chia Seed Pudding

Make this snack the night before or even make a few of them at the beginning of the week.  It comes together in a minute and is packed with healthy protein, omega 3, fiber, and vitamin C.

Servings: 1; Prep time: 5 minutes; Total time (including chilling): 4 hours

Ingredients:

·      ¼ cup greek yogurt

·      2 tablespoons unsweetened almond milk

·      3 tablespoons fresh grapefruit juice

·      1 teaspoon honey

·      2 tablespoons chia seeds

·      2 tablespoons fresh grapefruit slices, cubed

Instructions:

In a small bowl, combine greek yogurt, almond milk, grapefruit juice, and honey.  Add the chia seeds and stir.  Pour into a small container, cover, and place in the refrigerator to sit for at least 4 hours, or overnight.  Top with grapefruit slices.

Peanut Butter Oat & Coconut Balls

These oat balls are absolutely delicious, come together in a matter of minutes, and the ingredients can be easily tweaked based on what you have in your pantry.  One ball provides a good source of protein, fiber, magnesium, and Vitamin E.

Servings: 6-7 balls; Prep time: 5 minutes; Total time: 5 minutes

Ingredients:

·      ½ cup old fashioned rolled oats

·      ¼ cup sunflower seeds

·      ¼ cup organic, unsweetened coconut flakes

·      5 tablespoons creamy all-natural peanut butter

·      2 teaspoons honey

·      Pinch of salt

Instructions:

In a small bowl, combine all of the ingredients.  Use a spoon or a small ice cream scoop to form balls about 1 tablespoon in size.  Use your hands to shape and smooth them.  Eat right away or place in the refrigerator to set further.

Spicy Greens Energy Smoothie

Raw ginger and a pinch of cayenne are sure to wake you up!  You can make this ahead and refrigerate at work.  Just be sure to shake it up before you drink it after it has been sitting.  This smoothie is full of all the best vitamins and minerals, along with omega 3’s and fiber to curb your hunger. 

Servings: 1; Prep time: 5 minutes; Total time: 5 minutes

Ingredients:

·      1 cup spinach, chopped

·      ¼ of an avocado

·      ¼ cup cucumber, peeled and chopped (about 2 inch piece)

·      2 teaspoons fresh ginger, chopped (about ½ inch piece)

·      ¼ cup almond milk

·      ½ lime, juiced

·      Pinch of cayenne pepper

Instructions:

In a blender, place all the ingredients with ½ cup of ice.  Blend until smooth. Squeeze more lime juice on top, if desired. 

Whole Wheat Trail Mix Cookies

This cookie is a healthy snack made up of whole grains and oats, but it will also cure your sweet tooth with pieces of dark chocolate, dried currants and natural coconut sugar.  Best of all, it tastes great! 

Servings: 20-24 cookies; Prep time: 10 minutes; Cook time: 13-14 minutes; Total: 50 minutes (includes resting the dough)

Ingredients:

·      1 cup whole wheat flour

·      1 teaspoon baking powder

·      ½ teaspoon salt

·      1 stick unsalted butter, softened to room temperature

·      ¾ cup coconut sugar

·      1 egg + 1 egg yolk, at room temperature

·      1 teaspoon vanilla

·      ½ cup rolled oats

·      ¼ cup sunflower seeds

·      ¼ cup pistachios, chopped

·      ¼ cup dried currants or dried cranberries

·      ¼ cup semi- or bitter-sweet chocolate, chopped (add more for additional sweetness)

Instructions:

Preheat oven to 350.  In a small bowl, whisk together the flour, baking powder and salt.  Set aside.  Using a stand mixer with a paddle attachment beat together the butter and coconut sugar until light and fluffy, about 2 minutes.  Scrape down edges of bowl if needed.  Add the egg and beat until incorporated, then add the egg yolk and beat fully.  Add the vanilla and combine.  With speed on low, slowly add the flour mixture until just combined.  Pour in the oats, sunflower seeds, pistachios, currants or dried cranberries, and the chocolate. Mix just until everything is combined, but don’t over mix. Place dough in the refrigerator to set for at least 30 minutes.  Use a small scoop to form cookies onto a parchment-lined baking sheet.  Bake for 13-14 minutes until golden brown.  Remove from oven and place cookies on a wire rack to cool completely. 

Steel Cut Oat Granola Parfait

The steel cut oats make this granola stand out from other versions because of its texture and flavor.  It also has a lot less sugar than a number of other store-bought brands.  It is great as a snack by itself or as a parfait with pineapple and ginger puree and pomegranate greek yogurt.

Servings: 2; Prep time: 10 minutes; Cook time: 1 hour; Total time: 3 hours 10 minutes (includes chilling)

Ingredients:

Granola:

·      1/2 cup steel cut oats

·      1/4 cup mixed nuts and seeds (I use almonds, sunflower seeds and pecans)

·      1 teaspoon ground cinnamon

·      Pinch of salt

·      1 tablespoon organic honey

·      1 tablespoon organic maple syrup

·      2 tablespoons mild-flavored oil (such as vegetable or coconut)

·      1/4 teaspoon vanilla extract

·      2 tablespoons dried cranberries

Pineapple & Ginger Puree:

·      2 cups fresh pineapple, cubed

·      1 teaspoon lemon zest

·      Juice of 1/2 lemon

·      1/2 teaspoon fresh ginger, grated or very finely minced

·      1 teaspoon organic honey

Pomegranate Greek Yogurt

·      1 (7 ounce) container greek yogurt

·      2 tablespoons fresh pomegranate seeds + more for garnish

Instructions:

Granola: Preheat oven to 300. On a baking sheet, toss together the oats, nuts, seeds, cinnamon, and salt. Set aside.  In a small bowl, whisk together honey, maple syrup, oil, and vanilla. Pour honey mixture all over oat mixture. Use a rubber spatula to combine the honey mixture and oats mixture so that all the dry ingredients are equally coated. Spread into a single layer on the baking sheet and place in the oven. Cook for 15 minutes then remove and toss around so that all sides get golden brown. Cook for an additional 10 minutes. Remove and let cool on the baking sheet for at least 20 minutes before breaking up and transferring to a bowl.  Toss with dried cranberries once cooled.

Puree: In a small saucepan, add pineapple, lemon zest, lemon juice, ginger, and honey. Turn heat to high and bring to a boil, stirring frequently. Reduce heat, cover, and simmer for 45 - 60 mins until the pineapple is completely softened. Stir every 8-10 minutes.

Place pineapple mixture in a food processor fitted with a metal blade (or a blender) and purée until smooth. Place into a container and refrigerate until completely chilled, about 2 hours. Serve with oats and yogurt.

Yogurt: Place yogurt and pomegranate in a food processor. Pulse until just combined. Garnish with whole pomegranate seeds.

Smart Snacking: What Are Macronutrients & How To Pair Them?

Happy Hump Day Friends!

A new video is live on my YouTube Channel with the lovely Katie from ComplEAT Nutrition.  She helps break down what macronutrients are in a truly relatable fashion and provides some great ideas on how to pair some delicious items together.

Spoiler: I can't get enough of apples and cashew butter now!

In the video, I am wearing Zara Terez leggings, and old Helmut Lang Tee and Michi Sports Bra. Add a side knot to your top for free ;)

xoxo

Kelly

Move Over Gwyneth and Tracy...

This is way better than kale, printed leggings, the 7 minute work out or kombucha. Move over Gwyneth and Tracy, there is a new POWER COUPLE in wellness, you are looking at Katie and Kelly! Nutrition meets Fitness! WOOHOO. Do I really need to explain any further how cool and important this is? A few months back I featured Katie and some work that we collaborated on over at Refinery 29 (read that post if you haven't already, it is super informative). We collaborate on awesome corporate consciousness initiatives with amazing clients who know how important it is to offer their employees wellness solutions.  We have decided to up the ante on this relationship and move to video. I know, I know, some of you may think this relationship is moving way too quickly. Don't worry, I know what I am getting myself into. I can't obsess over this enough but our initials are exactly the same so this is KF SQUARED. I really wanted to put a little "2" next to our name but it has taken me an obscene amount of time to try and figure out how to do that on SquareSpace so....I have moved on. If anyone knows how, leave me a comment on this post ;)

So we both strongly believe and I must also say it is not a personal belief but a scientifically proven one that BOTH exercise and nutrition are the key to optimal health. One CAN NOT exist without the other. And I am taking this crazy class at NYU that has opened my eyes to so many things that simply reinforce that. Healthy Body = balanced diet, cardiovascular health and strength conditioning. It is as easy as any 3 step process, I am sure you have 10 more steps in the shower alone. There will be a future post diving into all of the details BUT simply put just because you exercise does't mean you can eat crap and because you eat "clean" or "healthy" doesn't mean you don't have to exercise. Got it? Life is all about balance and when you achieve balance, it will be harmonious. Can you hear the classical music playing?

Enough words, let's have these moving images speak for themselves. I am super duper proud to present our first video collaboration living on my YouTube Channel: Pre-Workout Snack: 3 Quick and Easy Chia Puddings! . You can get to the recipe details here on Katie's blog she has a lot of good stuff on her website so check it out ONLY when you are done watching the video :) 

I truly hope you enjoy. This was created with a lot of love and sincere passion for your wellness.

xoxo

A Little Tuesday Treat

So I loved my breakfast SO much this morning that I have to share it with you. It is an old recipe from Shape Magazine (like this past summer but since it's almost christmas now that feels like 100 years ago) and it is so yummy. I like having good breakfast waiting for me because it makes waking up a little sweeter ;)

Overnight Blueberry Almond Oats: Courtesy of Shape Magazine August 2015

1/2 cup of rolled oats

2 teaspoons chia seeds --- which keep you full!

1/4 teaspoon of cardamom --- I have yet to use this ingredient

---STIR---

1/2 cup unsweetened almond milk

1/2 teaspoon vanilla extract 

---STIR---

TOP with:

1/2 cup of fresh blueberries and 1 tablespoon dried unsweetened coco flakes

I added flax seeds into mine and will do a mango coco mix next ;) Check out the super cute ball jars which makes everything look and taste more delicious.

Hope you enjoy this and it makes your morning a little sweeter too xoxo

KORE by Kelly Goes in the Kitchen with Katie

There might be more "Ks" in this post than a Kardashian story in Us Weekly. Katie actually warned me that the Kardashians may take legal action against this post. I guess we better lawyer-up. Come to think of it, maybe we can recruit Kylie and Khloe for our efforts and start a spin-off with a new "K" clan. I have a decently sized booty but if I can get it just a scosche bigger, it just might work...

 So who is this Katie? She has already been referenced twice in two sentences!?! Simply put, she's awesome. Katie is a nutritionist which means she has studied food way beyond looking at it and putting it into her mouth. She earned her Masters of Science in Clinical Nutrition from NYU which is far above the degree that I earned from MyFitnessPal (those of you know my obsession with the app understand this point). So...I'll bring attention to the obvious situation here. One would think that I have a bias since her names is Katie Fitzgerald and she went to NYU (we are practically twinning at this point). BUT NO, it is not a bias! In spite of her excellent choice in schools, her winning initials, etc. she really knows her stuff and knows how to deliver that information even better. She has a very approachable style when it comes to nutrition. Achieving a healthier lifestyle can seem unattainable and information on food can be hard to understand but Katie does a great job at making a healthy lifestyle seem so... simple. I like to think that I am a "healthy" eater but the truth is that I take a page from "Why French Women Don't Get Fat" and I pretty much subscribe to a life of moderation and balance but there is so much more beyond that and I've had the luxury of learning that from Katie.  I feel confident that I kick major butt in my classes and help my students torch calories but the adage saying of "abs are made in the kitchen" is beyond true. Well it's actually partially true because it forgot to mention a lot of other body parts like your ass. Exercise will only go so far. Simply put, your body should move more and your mouth a little less :p 

We teamed up to offer a Fitness Class and Nutrition Talk at Refinery29 to some of it's awesome employees last night. Today we are sharing some of those practical and eye opening tips that she covered. Side note, I was on stimulation overload wanting to own every outfit that everyone was wearing. I am going to do some major online shopping in hopes of scoring similar looks of what inspired me. Back to food....I really have a short attention span when I write. Katie focused on some easy to follow information that can make a huge difference over time. I plan on following these three tips STAT and so should you!

What is the perfect post-work out snack?

Buddy-up your macronutrients (fat, protein, carb, etc.) Pair carbohydrates with protein or fat to replenish your muscles and restore blood glucose.  Here are some great pairings for a delicious and replenishing post-work out snack:

C: ½ apple + F/P: 1 Tablespoon nut butter

C: 1 cup baby carrots + F/P hummus

C: ½ cup fresh or frozen berries + F/P: ½ cup 1% greek yogurt

C: ¼ cup dried fruit + F/P ¼ cup raw cashews, almonds, pistachios, or walnuts

C: 1 cup diced tomatoes, cucumbers -+ F: small pack of marinated olives

Raise the bar:  

Energy bars are a yummy and convenient way to ward off hunger.  Some examples of bars with 10g of sugar or less such as:

Health Warrior Chia bars:  all flavors have 5g sugar

KIND: Madagascar vanilla almond, apple cinnamon and pecan, almond coconut, cashew and ginger spice

Mediterra: olive and walnut, sun-dried tomato and basil,

Smoothies are a great idea post workout because since they are predigested they delivery replenishing energy in the fastest way possible

Choose whole fruit and vegetables juices with a ratio of 2 vegetable ingredients to 1 fruit ingredient.  

Whole fruit/veg green juices and smoothies contain all the fiber of the plant so it will keep you feeling more satisfied and will keep your blood sugar more even

How to be savvy when being social i.e. how to order better at entertaining events and which cocktails this summer will not compromise your swimsuit season body?

Before:  Do not skip a meal to make-up for boozy calories.  Have a light meal such as salad with lean grilled chicken or steak, Mediterranean tapas, chicken satay, shrimp cocktail, ceviche, or vegetable crudité.  It is important to stick with light options while imbibing because the metabolism of alcohol takes priority over carbohydrates, fats, and protein meaning those calories are more prone to be stored rather than burned off.  

During:  Aim to drink water or a mocktails in between each alcoholic beverage.  Choose something to savor like light beer or glass of wine opposed to other drinks that go down all too easy.  Shots are reserved for spring breakers only.

After:  If you had a light meal before or with your cocktails you will be far less likely to snag a greasy slice on the way home.  Before bed drink plenty of water and take an anti-inflammatory to ward off a hang-over.   Eating plenty of fresh fruits, vegetables, whole grains and green tea the next day will provide you with antioxidants to mitigate some of the alcohol related free radicals.  Sorry, a fried egg and cheese is not a good source of vitamins and minerals.

Sobering truth about cocktails: 

Diet mixers with sugar free sweeteners can amplify intoxication by almost double.  When your mouth tastes sweetness, it sends a signal to your brain to metabolize sugar, however, in the absence of calories the rate of metabolism increases and the effects of alcohol are stronger. 

Since the body can’t use alcohol for fuel, energy from any kind of alcoholic beverage is an empty calorie. The differences in calories between servings of wine, beer, and liquor vary only slightly (about 100-120 calories per serving)

Timing:  Enjoy no more than 2 servings of alcohol within an hour.  Studies show that cognition and reactions times are impaired significantly even the day after a night of binge drinking. 

How to make better choices at lunchtime

Don’t play the waiting game:  Stock your bag or desk with a few snacks like an apple, individual packs of nuts, and energy bars to grab when you can’t get away to prevent from overeating at meals or attacking the bread basket.

All salads are not created equal:  

Come on, those bacon bits and blue cheese crumbles aren’t fooling anyone.  Opt for a colorfularray of fresh fruits and vegetables and apply lean proteins like you would a garnish.

Have a plan and know before you go:  Use online menus to find the healthiest options before you order to avoid being tempted by more indulgent items.  

Gotta have it?  You’ve made smart choices all week, you’ve been keeping to your workout schedule, and you simply can’t say no to the item that’s been calling your name.  Go for it!  Pair your treat with a cup of clear broth or vegetable based soup or a side salad before you dig in and split it with a friend.

Personally, I loved all of it. She really captured my <3 and my stomach on her  "Gotta have it" piece. At the end of the day, we are only human.

For more information on Katie and her services, check out her website: http://www.compleatnutrition.org, her email is: katie@compleatnutrition.org  

If you are interested in a 1-2 fitness and nutrition punch AKA KFX2 whether it's for personal or corporate initiatives shoot me and Katie an email: Kelly@KOREbyKelly & Katie's is above.