Monthly Archives: January 2013

Peanut Butter Oatmeal Power Balls

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Happy National Peanut Butter Day! It’s true, there is officially a day for everything it seems. I prefer to honor peanut butter and all of its creamy, delicious glory everyday. Not only is it the perfect punch of protein, but it is temperature safe which makes it handy for an on the go snack- perfect to complement fruit, veggies and whole grain crackers!  Peanut butter is full of the heart healthy “good fats” and can be part of a healthy meal plan.  It is best to keep peanut butter servings in moderation (about 1 tbsp)  to avoid racking up the calories. I  recommend low-cal versions like PB2 by Bell Plantation or Smucker’s Natural Peanut Butter to avoid any hydrogenated oils (yuck).  Try the following no-bake peanut butter oatmeal power balls from caloriecount.about.com for a filling afternoon snack or pair with a piece of fruit for an easy breakfast.

 

What you will need (makes 18):

-4 tbsp peanut butter

-2 tbps honey

- 1 tbsp skim milk

- 2 cups oats

 

Get Started:

Mix peanut butter and honey together in medium bowl. Add oats until combined, adding milk if necessary to moisten (should be crumbly). Roll into tight balls and store in refrigerator
 
The Nutritional Breakdown (1 ball): 
64 calories, 2.4 grams of fat, 8.7grams of carbohydrates and 2.3 grams of protein.

 

Set a New Year’s Resolution That Will Guarantee Success

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The ball has dropped, the tree is gone and you may have noticed an unwelcome, yet expected, snugness in your work-wear. It’s here again! Resolution time. You have probably already set a HUGE new year’s resolution, and sadly, by six days post-promise, it may have already fallen by the waste-side. Whether you are setting weight loss goals in January and July, I have similar advice when it comes to successfully obtaining them.

1) Make it small.  Small goals are less overwhelming and easier to achieve than big goals. Duh! This acts as a stepping stone for long-term weight loss goals while serving as positive reinforcement that will keep you in control.

2)  Make it realistic. Are you really going to go to the gym every night after work when you haven’t been there in months? Or, is it more likely that you will get to the gym three out of the five nights. Are you more motivated in the am, or pm? Know yourself, take a look at your schedule and plan it out!

3) Make it specific.  Spell it out, write it down and picture yourself doing it.The more details, the better.

4) Make it measurable. Setting a time-limit will keep you focused on whether you have met your goal and are ready to move on to the next.

Examples of successful weight loss goals:

” I will cut eating out from 5 times each week to 2 times each week for three months”

” I will walk on my treadmill for 30 minutes every Monday, Wednesday, Friday and Saturday at 5:30pm”

Feeling extra motivated this year? Keep it balanced and set one exercise goal for yourself and one intake/diet goal. Good luck and here’s to a happy and healthy 2013!