I’m glad that many people could relate to and want to improve in intuitive eating ! It’s definitely much easier said than done but I think making small changes and being more conscious of how you ought to be eating, will add up to significant improvements. I am glad to say that this morning after returning from my internship, I had a big old bowl of oatmeal with a banana and almond butter and am still full from it, not wanting to pick at something else!
After buying a carton of egg whites the other day, I contemplated what else I could do with them besides my go-to scrambled egg whites. I always topped my salads with these last year because they were one of the lowest calorie, high-protein foods I can think of to help fill me up. One year ago, it was all about finding the highest volume foods with the lowest amount of calories possible to avoid being hungry. Obviously when you eat almost an entire watermelon you are going to be rather full, but not receive adequate nutrients if that is the only thing you have. I still do this to an extent but have been improving so much more lately… pairing a small apple with a tablespoon of nut butter rather than finding the hugest apple I can find.
I wanted to use the egg whites in a recipe that would be filling and also provide tons of other essential nutrients besides protein. So after researching around a bit, I found Kath’s Baked Oatmeal Snack Bars recipe and made just a few modifications. Here is what I came up with:
Ingredients (9 bars)
1.5 cups rolled oats
1/2 cup chopped nuts (your choice)
1/2 cup dried fruit
1/4 cup seeds
1 tsp cinnamon
1 tsp kosher salt
.75 cups skim milk
2 egg whites
1 tsp vanilla
For the nuts, dried fruit and seeds, I used two packacged items I had in the house with an assortment of these items and mixed them up into the recipe.
I received this trail mix from the lovely Jenny from Fitness, Health and Food when I won a giveaway and decided to use parts of the mix in my recipe! I enjoy cashews, almonds and cherries the most so sifted through the bag looking for those. I also added a few walnuts I had to complete the 1/2 cup nuts the recipe called for.
For the rest of the dried fruit, I used an assortment of cranberries and raisins. I bet apples, mango, dates, figs or apricots would also taste great but alas, I did not have them in my cupboard
Preheat oven to 350*
Mix dry ingredients. I used a food chopper I bought eons ago for chopping up the nuts to a desirable size in the bars
Mix wet ingredients.
Pour wet into dry. Stir to combine.
Pour into a 9×9 baking dish either coated in cooking spray or lined with parchment.
Although I still do a certain extent, I used to fear eating granola bars because in my mind they were too calorie-dense while not providing enough nutrients and would not keep me satisfied. I now eat energy/granola bars for a quick snack that provide at least 10 grams of protein and a certain amount of fat, all under 280-ish calories. Personally I would not consider a snack to be above 300 calories, but this is my own opinion and most likely because of my disordered eating and thoughts.
Not only do these taste great with a nice chewy and heart consistency, but they are also packed with essential nutrients for our body. The egg whites and milk provide protein, nuts=fats, dried fruits and oats= carbs and a necessary sweet taste! I have found that a balanced combination of these macronutrients keeps me full and satisfied. Give these a try
Now onto the giveaway! One of the main reasons I provided this energy/granola bar recipe is because that is what my giveaway is ALL about! (**I am NOT being paid or anything like that to give the following away!!**)
I also have to briefly get mushy here for a second- your continuous support, comments, words of wisdom, participation and personal stories, have helped me more than you know with this very trying recovery process. Please don’t roll your eyes when I tell you I honestly would not be where I am in this process if I did not have this blog and access to so many other people’s amazing sites. You all inspire me each and everyday, prompt me to take a chance, try something scary, remember the things that make me happy and the joys that life has to offer. I am thankful for this community on a daily basis so anything I can to show my appreciation is what I strive for!
I have talked in the past how I tend to hoard free stuff that is given away at health expos, organized races, after runs, etc. I really do not need 585 small boxed of cereal or 25 pens, yet another water bottle, but I can’t seem to help myself when it’s free! Confession: I am a sometimes-hoarder!
After organizing my snack pantry the other day, I noticed my granola bar collection had once again gotten out of control and something needed to be done about this. As I sifted through my collection, the amount of Lara Bars I realized I had was quite ridiculous. It was during the Health Expo from the Run To Remember , where I snagged most of the mini ones. The other larger sized LaraBars,Odwalla, and mini Clif Bars , were abducted by yours truly at my school’s Dine and Dash 5k . Now I know I am never going to eat the amount I have, especially with the lingering “fear” of consuming this type of food, so instead of throwing them away, how about I give them away to one lovely reader
(Don’t worry you won’t get this one )
My favorite flavors of Lara Bars are the Cashew Cookie and Peanut Butter Cookie, and these are certainly included here. There are also Apple and Cherry pie, Peanut Butter and Jelly, and Chocolate Chip Cookie Dough. There are also Chocolate Mint and Chocolate Chip mini Clif Bars and one Odwalla Bar. I think another reason I hoard things like this is because I know how darn expensive they are! A box of mini Lara Bars is like 10 bucks at Whole Foods, sheeshe.
1) Mandatory- Leave a comment on this post with what you’d like to see on my blog. I am going to continue writing about my recovery and the journey I am going through but also wanted to know what else you would be interested in reading more of- recipes, fitness, perhaps some fashion, anything else you can think of?!
2) Mention this giveaway on your blog and leave a comment telling me you did so.
3) Tell me your favorite energy/granola bar type and flavor!
4) Follow me on Twitter and tweet“I want to win @tessa8m granola bar giveaway!”(I am trying to get more into Twitter, I keep forgetting I have an account haha!)
I will pick a winner on Monday at 12:00 pm (eastern standard time). Good luck to everyone, I hope you like this giveaway