By Kristine Theodore
CHOCOLATE CASHEW HEALTHY BITES
Did you know that the mineral magnesium helps to get the job done in your body? About 600 different jobs are actually getting done because of this mineral. From converting food to energy, helping to create new proteins, and to aiding in muscle contraction…I’d say this mineral is greatly needed for those of us constantly on the go and leading active lifestyles!
These chocolate cashew bites are loaded with magnesium from ingredients like dates, cashews, and almond flour. And no need to worry too much about the sugars coming from the dates and maple syrup, because these natural sugars are lower on the glycemic index, not causing a spike in blood sugar.
Enjoy a few of these for a grab and go breakfast option, or pop one in when you need a light snack in between meals. Just keep them refrigerated, so the cashew butter melts in your mouth and not in your hand.
Makes about 20 balls, approximately 90 calories each.
In a food processor:
1 Cup of cashews
Process for 30 seconds
8-10 pitted medjool dates (soak for 3-5 minutes 1st, drain)
¼ Cup of almond flour
¼ Cup of vanilla protein powder
2 Tablespoons of cacao powder
Process for about 1-2 minutes
Next add in:
½ Teaspoon of vanilla extract
2 Tablespoons of maple syrup
2 Tablespoons of water
Process for about 1-2 minutes. The mix will eventually start to form into a large ball in the food processor. Transfer the mix to a bowl and refrigerate for 1 hour.
Remove mix from the fridge and shape them into 20 or so, 1-inch balls using a tablespoon. I recommend periodically to lightly damped hands with water to help roll the balls better. Place balls on parchment paper.
1 Tablespoon of coconut oil
¼ Cup of cashew butter
In a small saucepan, melt the oil and butter on medium low. Remove the saucepan from stove and roll one ball at a time in the butter. I recommend using a toothpick, to help roll the ball around. Transfer each ball back to the parchment paper and sprinkle with shaved dark chocolate and sea salt flakes. Freeze for 1-2 hours to set, then keep them refrigerated for up to a week.
Enjoy and share!
Let’s take the popular, seen many times at the gym, traditional planks and turn it on its side. I love the side plank, because it’s an effective way to target and strengthen the obliques as well as the muscles in the hips and glutes. There are many modifications and variations in this singular move. Remember, proper progression over time is key to success.
The set-up is just as important as the move, so keep your body in a straight line from head to toe, shoulders and hips are stacked, the navel is drawn in, and your eyes are looking forward.
- Option one is to begin the hold on the forearm and have the inside leg bent at the knee, and make sure your thighs are stacked on top of each other.
- Option two is to remain in the forearm position and have both legs extended with the feet staggered. This provides for a wider, more helpful, base of support.
- Option three is to balance up on the palm of the hand and stagger the feet or stack the feet for an even greater challenge.
If you have a back or shoulder injury, then consult with a professional first. Safety is always a priority!
Start with an isometric hold/lift for about 10-20 seconds per side and build up your time with 5 second increments. You can do 2-3 sets per side at the beginning of a workout to activate the muscles or as a core finisher at the end of your workout.
For questions and comments please email firstname.lastname@example.org and follow-on Instagram @kristine_theodore.