Green Vanilla Protein Balls

I am always inspired by the great healthy recipes I stumble across. This recipe has been adapted from the #movenourishbelieve blog from Lorna Jane. I love to have a look into my pantry and figuring out what I have can be whipped up into a treat for the week, from what other recipes I see or know. 

Green Vanilla Protein Balls 

1 cup almond meal (make your own in the food processor if you choose)

1 lg scoop of Vanilla protein powder

1/2 cup shredded coconut

2 tbs of Chia seeds

1 tbs of Spirulina (where the green comes from - if you're scared - omit, but it doesn't affect the flavour)

1 tsp of Vanilla extract (not essence)

2 tbs of peanut (or other nut) butter or spread (Mayver's peanut and coconut is my fav)

2 tbs of agave syrup

3 tbs of almond milk

Extra - 4 tbs of sesame seeds

Mix all ingredients except for the essence seeds. 

If the mix is too dry, add a little more almond milk. If too wet, add a few more chia seeds. 

Roll into balls and coat in sesame seeds. Put in the fridge for a minimum of two hours and enjoy. Best stored in the fridge. 

The great thing about these kinds of recipes is you can adapt it to what you have in the pantry. Choose a different flavour protein powder, use a alternative liquid sweetener, the original recipe used tahini instead of nut butter - it is your choice, combined with a little trial and error. 

I have done some calculations and these balls have approximately 70 calories per serve, packed with protein, fibre and omega 3. For me, a couple of these with a cup of tea are the perfect mid-morning hunger buster. 

Megan x

Fitness Motivation

At this time of year I always find keeping my fitness at its peak a little tough.The days are shorter, colder and we'd all rather sits inside beside the heater. I am not a gym member or attend group fitness classes (#lifeisagym) so I am in charge of my own motivation and commitments, so here are some of my tips to get you started or to stay focused and achieving your goals. 

Couch to 5k - This is great app to get you started. If you have never really run before it is perfect, as it starts you off walking and running in intervals. Within 8 weeks, 3 times per week, for 30 minutes you will be running 5km in one hit. My friend is currently working through this app and we will be completing Run Melbourne's 5km run as her first fun run. I am so excited and proud of her! 

150km before Christmas -  Last Christmas I was FLAT out at work (as I am every year - I'm a retail bunny). I was feeling really lazy (coming off running the half marathon in October and hadn't really run since then). I wanted to make a commitment to myself to stay fit during what is my busiest time of the year. It was five weeks to Christmas Day so I made the promise to complete 150km before Christmas. I gave myself a few rules: all running counted and any walk over 2km. I tallied each activity and tracked on average if I was in front or behind. I did run a bit behind at stages, but when I had the time I would run extra kilometres, or work in extra k's where I wouldn't normally (run or walk home from work). I ran my last 6km on Christmas Day to get me over the line. I actually felt this got me through the month - feeling fitter gave me more energy to get through some really tiring days, and all the extra exercise reduced my guilts on Christmas Day enjoying a bit of extra turkey and dessert. Set yourself a realistic but challenging goal to keep yourself moving,

30 challenge apps - I am currently working through three concurrently. Abs, push-ups and squats. Great motivators to keep you moving when stuck inside. Twenty days in I am starting to see results. Like with Couch to 5k it starts off easier and builds your strength and stamina to increase reps as you go. 

Sign up for a fun run - whether it be your first or your 21st fun run, by making the commitment to complete a run gets you into training mode. Most fun runs will also post training programs it organising run groups to help you towards your goal. It's not a race but I always want to complete a good time, and there's nothing more satisfying than posting about your best time. Run Melbourne is only one month away and the Melbourne is approaching in October, with other smaller runs scheduled between now and then.

Social media - There are so much inspiration and motivation out there in the world. You just have to follow the right people! I am following so many people on Instagram who inspire and keep me moving. Even posting things myself gives me a buck up to practice what I preach. Pinterest, Facebook and Tumblr are filled with pics and stories to get you thinking "If they can do it do so can I ...". 

So this are my tips to keep me moving....

But if you're looking for a little extra encouragement tag me in your fitness Instagram fitness posts @meganadores and hashtag #meganadoresfitspo I'll give you some extra fitness love. Nothing like some extra encouragement to keep you in line to achieve your goals. 

Megan x

Smoothies

If you follow me on Instagram you'll know I'm a smoothie addict. I will have at least one per day - I find they are a quick way to get plenty of vitamins and nutrients in one hit. And taste amazing! 

It's all trial and error and working with the ingredients you want... 

Bases 

Milks - regular, soy, almond (my fav), rice

Acai tea (chilled)

Coconut water

Yoghurt (watch for sugar/fat content)

Flavours

ANYTHING 

Fruits - strawberries, raspberries, banana, apple, pear, blueberries watermelon, mango, melon, pineapple

Vegetables - spinach, kale, lettuce, celery, carrot, beetroot, cucumber

Other - coffee, cacao, protein/whey powders, 

Extra flavour

Agave

Dates

Stevia

Vanilla paste (not essence) 

Nutrition 

Chia

Maca

Acai

Spuralina

Nuts (raw - almonds, cashews, macadamia, 

When playing around with your own creations ask first:

Where is the flavour coming from? (some things with dominate the taste others will simply blend with no effect)? 

Will all the ingrediates mix well?

Is it good for you? (Try not to load up on cheeky stuff like protein powder and cacao and use some fruit and added supliments). 

Just some of my favourite combo's:

Cacao/banana/almond milk

Mango yoghurt ice coconut flakes 

Espresso date almond milk

Watermelon ice acai tea

Berry spinach coconut water chia (breakfast staple)

Enjoy! 

Megan x

Banana pancakes with Berry Ice-cream

I have posted a version of this previously but have stepped it up on the nutritional (and taste) factor. Delicious - could be a breakfast or  dessert. 

Banana Pancakes

1/2 a banana 

1 egg white

1 tbs of chia

1/4 cup of almond milk

Soak chia seeds in almond milk (minimum 30 mins). Whisk egg white until it is fluffy. Mix mashed banana and chia/milk into egg white. 

Heat canola oil spray or coconut oil in a pan. Mix will make 3-4 pancakes. Flip once pancake is firm (2-3 minutes). 

Berry ice cream

1/2 cup of frozen berries 

2 tbs of organic yoghurt 

Dash of almond milk

(Extra flavouring optional - vanilla paste/ stevia/ agave) 

Place all ingredients into a food processor. Done! If it's a bit soft/runny pop it into the freezer for 10-20 minutes. 

I serve mine with a sprinkle of raw nuts and seeds for some extra taste and texture.

Enjoy!

Megan x