Homemade life-saving protein bars

Twist Me Toned - Tannis Miller
Twist Me Toned – Tannis Miller

Lately, I’ve taken a step back from the madness that is school and work, and started to incorporate things back into my life that I was neglecting a little.
Health and fitness aren’t just things that are important to me: they’re part of my identity and part of what makes me me. Last term, as books began to pile, my workouts began to dwindled a bit. And right when I (finally) felt balanced with my diet and lifestyle after years of going haywire, things started to get a little random. A little too random.
Luckily, I didn’t let it slide too badly and began to up the workouts (even just a quick 20- to 30-minute at-home bodyweight circuit three times a week will do).
As a creature of habit and routine, I know myself well enough to know that I’m my happiest and produce my best work when I’ve got some structure in my life. So I took it by the reins. I realized that if I continued to spread myself thin without taking care of myself, my mental health and sanity would be the first to suffer. That ain’t me.
So I make snacks. Healthy ones. I stock my purse full of them so I’m ready to roll with whatever life decides to throw my way.
Enter protein bars.
As super-convenient as bananas are, snooze. These are super delicious and make for something at least semi-exciting – and they’re ultra-filling and chock-full of nutrition. Such a win. Personally – and everyone’s different – I feel best when I follow a low grain/wheat/paleo-esque lifestyle, so these bad boys are made of almond flour.
Let me know what you think; they may just help save your day, sanity, and your waistline.
And at least until graduation: “never apologize for believing in yourself enough to sacrifice parts of who you are now for what you can become in the future.” -Rob Hill Sr.

Gluten-free/grain-free homemade protein bars

5 tbsp natural almond butter or natural peanut butter
1 ½ cups almond flour (can buy at any health food store or in the organic section at grocery stores)
6 scoops whey protein powder (any flavour, but vanilla works great)
1 tsp vanilla or coconut extract
2 tbsp flax seeds (ground)
1 tbsp chia seeds
2 cups nonfat dry milk
¼ cup chopped nuts of choice (optional)
dash of cinnamon
2 tbsp agave nectar (or honey)
½ cup water (adjust as needed)
*You can also add raisins, cacao nibs, dark chocolate chips, dried cranberries, etc.

Mix dry ingredients. Add peanut butter or almond butter and mix (will be crumbly). Add water and vanilla or coconut extract (use spatula or spoon sprayed with non-stick spray). Mix completely (will be sticky). Put in greased 8’ by 8’ pan and cool/freeze until hard. Cut into nine squares.

Calories per square: 197
Protein: 21
Fat: 7
Carbs: 13.7 (Fibre: 1.6)

Tannis Miller is a personal trainer who has helped women of all ages worldwide develop healthy body image, armed with the fitness and nutrition knowledge to shape their bodies and reach their highest fitness goals.

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