Q & A with Max McCormick

 Max McCormick member of the Ottawa Senators  Max also runs McCormick Hockey School in the summers, for more information:  http://mccormickhockeyschool.com/

Max McCormick member of the Ottawa Senators  Max also runs McCormick Hockey School in the summers, for more information: http://mccormickhockeyschool.com/

Q1: What is one piece of advice you can give to young athletes about the importance of fueling their bodies? 
Take your nutrition seriously. It is your source of energy, recovery, and fuel. And it promotes a strong immune system and long term health. 

Q2: Do you have a favorite snack that helps to keep your energy up?
I like to make smoothies as an afternoon snack. It allows me to ingest several important nutrients and helps me keep my weight and energy up throughout the season. I’ve been trying to get more vegetable servings into my diet so I add spinach to my smoothies and I don't even taste it. 

Q3: Staying hydrated is important, what are some strategies you use to keep up with your daily hydration?
I  made it a routine to have a glass of water first thing every morning. I also carry a bottle of water with me throughout the day to sip on. Urine color is a great indicator of hydration levels. If my urine is clear or light yellow I’m hydrated. If it starts to get a darker yellow I know I need to drink more water.

Q4: Can you give players a sneak peak into your training day food routine?
Ideal meal day example: 
Breakfast: Grass feed organic eggs with sauteed spinach, avocado with sea salt, fresh fruit, water and coffee with MCT oil
Post workout lunch: Organic chicken thighs, broccoli, quinoa, water
Dinner: Wild Alaska salmon, sweet potato, asparagus, kombucha tea 

Snacks I like to mix in thought the day: nuts, kefir, smoothie, greek yogurt, fresh berries, avocado, sliced apple with almond butter

I try to always get organic/grass fed/wild/local foods to insure I get the omega three fatty acids from a grass fed diet and stay away from GMO’s and pesticides. I cook with coconut oil or olive oil to get healthy saturated fats. Healthy fats are a good energy source throughout a long season. I drink kefir and kombucha(probiotics) for gut health to keep my immune system strong. And fresh berries for a good source of carbohydrates and fiber. I try to stay away from processed foods. 

Q5: What is one healthy food that you can't believe you like now?
Kale. I saw a recipe for sautéed kale with fresh garlic and coconut oil so I gave it a try. Its now one of my favorite veggies to mix in with dinner. I cook it so it has a little crunch to it and throw some sea salt on top at the end. 

Spring Dinner Solutions

If the spring sports season has you short on time for dinner, check out these tips and easy dinner solutions to keep you out of the drive thru. 

Roasted Chicken Wrap

Roast a chicken for dinner on a night where you have more time! Then the leftover chicken can be reinvented into chicken wraps, which are a great on the go meal! For the wrap: fill a whole grain wrap and fill it with chopped veggies, lettuce, cheese, and roasted chicken.

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Taco Night

Tacos can be such a filling quick meal! To make taco night easier, chop up taco toppings ahead of time like olives, tomatoes, onion, and cucumbers. Then all you need to do to finish up dinner is cook up ground beef, chicken, turkey, or beans and season with your favorite taco seasoning!

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Grain Bowls

Cook up a batch of your favorite grain like brown rice or quinoa. Then for dinner fill a bowl with the cooked grains and top with chopped veggies, grilled chicken, beans, avocado, olives, shredded cheese, salsa, etc. These can be taken with you on the go and the best part is that everyone can customize the bowl to their preference. 

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Yogurt Parfaits

Parfaits can be more than just a snack! Have parfaits as part of an on the go meal. To make them portable, use to go containers for the parfaits. To assemble the parfaits: layer your favorite yogurt (opt for Greek yogurt for a higher protein boost), fruit, and whole grain granola. 

 

Food Safety Reminder

Last but not least, remember to pack your on the go foods with ice packs to keep the foods cool and stash the cooler in a darker place in your car, out of direct sunlight. Plus pack along hand sanitizer for a quick hand clean up in case soap and water isn't available when you are eating on the go. 

Seneca 7 - Fueling Tips and Tricks

Hi everyone! I'm Molly Morgan, the founder of Fuel2Win. Today's post is specifically for an awesome running event that is taking plan in upstate New York on April 29th, the Seneca 7. I have been lucky enough to run on a team three years in a row and have been runner 1, 4, and 7 - each leg equally challenging and fun.

As a sports dietitian, I can say from a evidence-based perspective there are definitely do's and don't's to surviving your journey around the lake and from running the event three times, there are practical considerations that play into these recommendations as well. The day moves along so fast so it is key to have a team game plan as it relates to what you are going to eat to fuel your team for 77.7 miles around beautiful Seneca Lake. 

First: You must plan ahead. There will be very little time between transitions to stop or get anything along the way. Also the route can get pretty congested at points so having what you need with you is best. Good news! If you arriving in town the night before and stop into Wegman's, which is a great grocery store (if you're not familiar) and will have a wide variety of items for you to stock up!

Second: Never try something new on the day of an event. If you are thinking of bringing along a new product to have during the event, try in first in a training run to know how you will feel! Focus on having foods that you know YOU can tolerate. For example, if bananas give you indigestion - bring along a different kind of fruit for quick energy!

Third: You will not have much down time between your legs of the event so, as soon as you can tolerate eating and drinking after you run, do!

Fourth: Drink plenty of fluids throughout the day - but don't over do it - it is all about balance. Listen to your body, if you are thirsty, sip more fluids to maintain hydration levels. If you are a heavy sweater or if you are running longer legs of the event, consider having a sports drink or electrolyte beverage to help maintain fluid stores. 

If you have other fueling questions, contact us and I will be happy to answer your sports nutrition question to help your team. Last but not least, HAVE FUN!


Download this Seneca 7 Tips - Fueling Tips and Tricks!

Click on the image below to download (for free) the tips sheet from the Fuel2Win handout store. Note: The Fuel2Win watermarks will not be on the download version of the handout. 

Q & A with Chris Downey

This Q & A features in the insight of Chris Downey, the Director of Sports Medicine at Binghamton University. 

  Chris Downey, MS, ATC Director of Sports Medicine at Binghamton University     Downey began his tenure at Binghamton on August 3, 2015 and oversees BU’s entire athletic training program, which includes eight full-time staff members and more than a dozen student-trainers.

Chris Downey, MS, ATC
Director of Sports Medicine at Binghamton University  

Downey began his tenure at Binghamton on August 3, 2015 and oversees BU’s entire athletic training program, which includes eight full-time staff members and more than a dozen student-trainers.

Q: In your work with college athletes, what is one nutrition mistake you see commonly made? And one nutrition strength you see commonly among athletes?

Mistakes: Unfortunately, I see many nutrition mistakes with college student-athletes (poor hydration, not enough calories consumed, improper protein intake, etc.).

In my opinion, there is two reasons for this: 1. Student-athletes truly are not familiar with what they should be consuming on a daily basis and before/after physical activity. 2. They have very demanding schedules that makes it difficult for them to schedule proper fueling. This is why many institutions have developed nutrition training tables and refueling stations.

Strengths - I think student-athletes are eager/receptive to learn about how proper nutrition habits can benefit them and once they are instructed properly they will make appropriate changes.

Q: Have you observed that well-fueled athletes meet their training goals or recover quicker? 

Absolutely. It is obvious to me when student-athletes are well-fueled versus not. Their training goals, recovery, and rehabilitation is always improved when fueled properly. 

What are the top areas related to nutrition that you think athletes need to focus on? 
In a general sense, I would like student-athletes to focus on hydration and caloric intake (not empty calories). 

What is a nutrition tip you can share with coaches or trainers should routinely reminder or talk to their players about?
My biggest tip is to create resources for your student-athletes; such as, a registered dietitian or nutritionist they can meet with, water bottles for them to hydrate with, and refueling stations. It is a lot more likely for your student-athletes to make proper nutrition choices if they have resources available for them to utilize.  

Build A Smoothie Bowl

Smoothie bowls are a great way to switch up the traditional smoothie! Plus for athletes they are perfect for incorporating foods that will deliver key nutrients to boost performance and recovery - fruit, chia seeds, granola, nuts, seeds, etc. 

Smoothie Bowl - a perfect breakfast or snack!

Step 1: Make your favorite smoothie

Here is one of our favorite smoothie recipes that is anti-inflammatory, thanks to the tart cherry juice and the flax oil! Click here to read more on the benefits of tart cherry juice. 

Tart Cherry Smoothie
Serves 1

Ingredients:
1 cup 100% tart cherry juice
1/2 cup plain Greek yogurt or Icelandic yogurt
1 cup frozen sweet cherries
1 tablespoon Barleans omega swirl flax oil

Directions: 
1. Combine all the ingredients in a blender and blend until icy and smooth. 

Nutrition Facts (per serving): 380 calories, 6 grams fat, 0 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 70 milligrams sodium, 70 grams carbohydrates, 3 grams fiber, 52 grams sugar, 15 grams protein

Step 2: Pour your smoothie in a bowl and top with your favorite toppings 

Topping Ideas:
Coconut chips
Chia seeds
Sliced banana
Fresh berries
Sunflower seeds (shelled)
Granola
Sliced almonds

Step 3: Enjoy your smoothie bowl! 


Product Suggestions from Fuel2Win:

Recipe: Blueberry Mint Kombucha Freeze

Adding in kombucha, a probiotic-rich smoothie to your routine can help to deliver healthy bacteria to your gut. Research shows for athletes that better gut health can lead to quicker recovery in fatigued athletes. Plus studies link having diverse bacteria in your gut to better overall health, lower weight status, etc. 

This recipe uses Humm Kombucha (check for it a Target stores)! What we love about Humm kombucha is that the kombucha is blended with 100% fruit juice to give it a smooth taste. As some kombucha can be very tart. Work in this blueberry mint kombucha freeze recipe to your eating routine to boost your gut health! 

 Blueberry Mint Kombucha Freeze

Blueberry Mint Kombucha Freeze

Blueberry Mint Kombucha Freeze
Serves 2

Ingredients:

2 cups Humm Bluberry Mint Kombucha
1 cup frozen blueberries

Directions:

1. In a blender combine all the ingredients. Blend until icy and smooth. Divide between two glasses and serve immediately.

Nutrition Facts (per serving): 75 calories, 0 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 0 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 16 grams sugar, 0 grams protein

Reference: 

Mach, et al. Endurance Exercise and Gut Microbiota. Journal of Health and Sport Science. Health. 2017 https://www.sciencedirect.com/science/article/pii/S2095254616300163, Accessed March 16. 2018

Dinner Solution: Slow Cooker Vegetable Curry

Curry is a rich in flavor that gets much of its flavor and color from turmeric that is a staple of curry dishes. Turmeric is a primary spice in curry powder; turmeric comes from the root of the plant Curcuma longa and is known for its bright yellow color that is provided by the polyphenol compound found in turmeric. Look for curry powder in the spice aisle of the grocery store.

The best part about this curry recipe is that it is a slow cooker recipe so when you are headed out for a busy day of sports, you can have a delicious meal ready when you return! Also switch up this recipe and add additional protein (e.g. cubes of chicken, tofu) or other veggies (e.g. sweet potatoes instead of red potatoes, broccoli instead of green beans)! 

 Vegetable Curry (Source: Getty Images)

Vegetable Curry (Source: Getty Images)

Vegetable Curry

Serves 6 (1 1/3 cup servings)

Ingredients:
1 tablespoon olive oil
1 1/2 cups sweet onion, chopped
1 cup carrots, chopped
1 tablespoon curry powder
1 teaspoon brown sugar
1 teaspoon fresh ginger, peeled and grated
2 garlic cloves, minced
3 cups chickpeas, drained and rinsed or cooked
1 1/2 cups red potato, cubed
1 cup red bell pepper, diced
1 cup (1-inch) frozen green beans
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper (optional)
1 (14.5-ounce) can diced tomatoes, undrained
1 (14-ounce) can vegetable or chicken broth
1 can (14-ounce) coconut milk

Directions:
Heat oil in a large nonstick skillet over medium heat. Add onion and carrot; cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic; cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth). Cover and cook on high for 6 hours or until vegetables are tender. Add coconut milk.

Serving suggestion: Serve over rice

Nutrition Facts (per serving): 275 calories, 7 grams fat, 2 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 620 milligrams sodium, 45 grams carbohydrates, 11 grams fiber, 11 grams protein

Breakfast Solution: Overnight Oats

Breakfast is such an important meal and opportunity to fuel the body. As the name suggests, this is the meal that literally breaks the fast. While there isn't one perfect breakfast option, there are definitely nutrients to look to include like whole grains, fruit, healthy fats, and protein. This mix of nutrients will help to fuel and refuel the body.

Overnight oats are such a great option because you make them ahead of time and then let the oats sit overnight. You can then warm them up before you eat them or just enjoy them right out of the refrigerator. Oats not only deliver fiber to help fill you up, they also deliver protein, one cup of oats has about 10 grams of protein. In comparison - one large egg has about 6 grams of protein. 

The oats then serve as a perfect foundation for nutrient-rich toppings and additions like fruit, nuts, chia seeds, hemp seeds, and more! There are almost endless options for overnight oats so experiment and find the mixture that is best for you - even try savory options with toppings like avocado, egg, and chopped scallions. Below are three overnight oats recipes for you to try!

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Chia Berry Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond milk
1 Tablespoon (15 mL) chia seeds
1/3 cup (80 mL) frozen blueberries
1/3 cup (80 mL) frozen strawberries
1/3 cup (80 mL) frozen raspberries

Directions:
1. Mix the oats, almond milk, and chia seeds together in a small mixing bowl.
2. In a pint-size jar, start with 1/3 of the oatmeal mixture. Then layer frozen raspberries. Top with 1/3 of the oatmeal mixture. Then layer with frozen blueberries. Top with 1/3 of the oatmeal mixture. Finish with a layer of frozen strawberries.
3. Cover and refrigerate overnight.

Optional: To serve finish with 1 - 2 teaspoons maple syrup or agave nectar.

Topping suggestion: Top with fresh bananas, fresh raspberries, and/or coconut chips.

Nutrition Facts (per serving): 400 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 80 milligrams sodium, 73 grams carbohydrates, 15 grams fiber, 13 grams sugar, 12 grams protein 

Golden Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) tumeric
1/4 teaspoon (1 mL) vanilla
2 teaspoons (10 mL) agave nectar
1/4 teaspoon (1 mL) cinnamon
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the spices and agave nectar to the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with raisins, sliced pear, coconut flakes, and/or hemp seeds.

Nutrition Facts (per serving):  470 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 80 grams carbohydrates, 10 grams fiber, 16 grams sugar, 15 grams protein

Maple Cinnamon Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) cinnamon
2 teaspoons (10 mL) maple syrup
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the cinnamon, maple syrup, and the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with chopped apple slices, walnuts, chocolate chips, sliced banana, and/or pecans.

Nutrition Facts (per serving):  380 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 70 grams carbohydrates, 9 grams fiber, 15 grams sugar, 11 grams protein

Q & A with Glen Kinney

Working with pro hockey players for many years, athletic therapist Glen Kinney has a lot of insight and practical tips for athletes! Check out the great tips shared below. 

 Glen Kinney - Athletic Therapist with the Laval Rockets (AHL Hockey)

Glen Kinney - Athletic Therapist with the Laval Rockets (AHL Hockey)


Q: In your experience in training athletes, what is one nutrition mistake you see commonly made? And one nutrition strength you see commonly among athletes?

A: I find that athletes don't consume enough fruits and vegetables in their diet.  The benefits of the minerals, vitamins, and antioxidant properties of fruits and vegetables is invaluable to athletic performance and personal health.  

Athletes are doing a better job of hydrating than they use to.  There are so many colorful, trendy, and stylish water bottles, travel mugs, tumblers, and shaker cups on the market these days it seems like everyone is carrying one.  Take small sips often and refill your bottle throughout the day.

Q: Have you observed that well-fueled athletes meet their training goals or recover quicker? Can you share any examples?

Recently, our hockey team went through a 2 week period where several players and staff members were affected by illness.  I find that athletes who are conscientious about being well fueled recover faster from illness.  They miss fewer games  and practices due to illness and they return to normal training loads faster.  I feel that athletes who are well fueled are less likely to get sick and are affected less severely by symptoms when they are sick.  

Q: If you could give athletes one tip related to nutrition, what would it be?

A: Here are tips for immune system boosting and illness prevention that our team follows:
Maintain regular and optimal meals  containing 1/3 vegetables, 1/3 protein, and 1/3 grains or starch.

In between meals, maintain regular snacks rich in carbohydrates, proteins, and healthy fats (ex. fruits, nuts, yogurt, whole grain granola/cereal, fruit/protein smoothies).

Antioxidant rich foods.  Examples of fruits include: grapes,blueberries, cranberries, strawberries, guava, papaya, kiwifruit, oranges.  Examples of vegetables include: bell peppers, broccoli, cabbage, kale, spinach, sweet potato.  

Hydrate regularly with water.  

Probiotic supplement.

2: What is a tip you can share with coaches or trainers in talking to their players about nutrition? 

A: Consistency.  I think consistency is something that people strive for in all facets of life...daily routine, work or school schedule, physical activity, sleep, socializing, etc.  Your nutritional habits should be no different.  I find that athletes are creatures of habit.  Make a nutrition plan or find out what works for you and stick with it.  Make subtle adjustments as required.  

Q:  Do you have a favorite refueling product, shake/snack, or meal? 

A: In Canada, our team found and uses a product called Rekarb.  Rekarb is a maple syrup product containing natural sugars, antioxidants, and sodium.  It is a thin, easy to swallow texture which our athletes find easier to ingest than gels.  Our athletes use Rekarb to maintain or boost carbohydrate/energy levels during games or long training days.  It is an excellent product that can also be added to meals or snacks to enhance taste by providing sweetness (ex. Rekarb added to oatmeal, smoothie, granola, yogurt, sweet potato, ice cream).  
 

Q: My son is really hungry after his evening 1.5 hour swim practice? What is a good snack choice for him?

A: After a practice lasting 1.5 hours, it is definitely key to refuel tired muscles and hydrate. Some keys to refueling includes a mix of water, quality carbs, and some protein!

I would suggest having some items with you so they can snack on the way home, for example: a shelf-stable chocolate milk box (check out Horizon Organic Milk boxes), protein or similar bar (e.g. KIND Snacks Protein Bar), and banana. 

Below are some more reminders and quick snack ideas.

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MILLET CHERRY BARS

This Millet Cherry Bar recipe is from a great new book, Rocket Fuel: Power-Packed Food for Sports and Adventure by Matthew Kadey, RD. It is filled with delicious recipes for athletes to fuel their bodies before, during, and after workouts and games. 

Republished with permission of VeloPress from Rocket Fuel: Power-Packed Food for Sports andAdventure by Matt Kadey, RD. See more recipes at www.rocketfuelfoods.net.

 Photo Credit: Aaron Colussi

Photo Credit: Aaron Colussi

MILLET CHERRY BARS

Here’s more proof that you don’t need to dish out your hard-earned cash for energy bars designed in factories when making your own inspiring version is easy, even for the culinary challenged. Not just for the birds, millet is an inexpensive gluten-free grain that gives these bars great texture and nutritional firepower.

Dairy-free, freezer-friendly, gluten-free, vegan or vegetarian
SERVINGS: 9
ACTIVE TIME: 20 min.

The flat side of a measuring cup is a perfect tool for pressing the bar mixture into a flat, even layer in the pan. Also, placing the uncut bars in the refrigerator for a couple of hours can make slicing them easier.

1 cup roughly chopped pecans
½ cup raw millet
¼ cup raw shelled sunflower seeds
¼ cup raw shelled pumpkin seeds (pepitas)
1 cup dried cherries
2 tablespoons honey
Zest of 1 medium orange
½ teaspoon salt

Preheat oven to 350°F. Spread pecans, millet, sunflower seeds, and pumpkin seeds on a rimmed baking sheet. Place in oven and heat, stirring a couple times, until golden and fragrant, 10 to 12 minutes. Line an 8 × 8–inch square baking pan with a piece of parchment paper large enough so there is a 1-inch overhang.

Reduce oven temperature to 200°F. Blend cherries, honey, orange zest, salt, and 2 tablespoons water in a food processor into a paste. Transfer to a bowl and stir in toasted pecan mixture. Press firmly into prepared pan in an even layer and bake until just slightly sticky to the touch, 25 to 30 minutes. Let cool completely in pan before using the parchment overhang to lift from pan. Cut into 9 bars. These can be kept chilled for 2 weeks or frozen for up to 2 months if wrapped tightly.

GAME CHANGERS: Replace pecans with almonds + Try raw quinoa as a replacement for millet + Swap out cherries for cranberries + Use brown rice syrup or agave syrup instead of honey + Add lemon zest instead of orange zest

 Image Courtesy VeloPress

Image Courtesy VeloPress

Q & A with Jonathan Levitt

Are you an athlete on the go? Check out this Q & A with great tips from avid runner and traveler Jonathan Levitt. 

 Jonathan is an avid runner and loves to travel. He works at InsideTracker, with endurance and professional athletes. 

Jonathan is an avid runner and loves to travel. He works at InsideTracker, with endurance and professional athletes. 

Q: What is one aspect of your nutrition routine that you have found to directly benefit your training/running?

A: I personalize my nutrition by blood analysis with InsideTracker, so I know exactly what my body needs based on how I’m training and eating. My energy level is way higher and I’m able to tolerate higher volume much better than in the past.

Q: What is your favorite snack and why?

A: A handful of nuts or piece of dark chocolate. Tasty and filling!

Q: Do you eat differently on training days versus rest days? If so, why?

A: Yes! I add some more carbohydrates and calories in general on hard days, and more iron rich foods on rest/easy days to help with iron absorption as a runner. 

Q: When you are traveling, what is one tip you can share with on-the-go athletes to stick with their eating routine?

A: BRING SNACKS! I was recently stopped by TSA and had my bags searched ahead of a two week trip to the west coast. “Do they not have food where you’re going?” they asked, because I was carrying so much with me. While the question was definitely a sarcastic one, I always plan as if there won’t be food where I’m going, and bring enough so that if I’m out and about for a few days, I won’t get hangry.

Q: If you could share on thing related to sports nutrition that all athletes should start focusing on today, what would that be?

A: Eat more. While not true for everyone, most of us are under-fueling for the amount of training we’re putting in. Every body is unique. Personalize your nutrition just like you personalize your training. Dietitians (and InsideTracker) are great resources! 

PB + Coconut Energy Bites

These energy bites are quick and easy to make and only require a mixing bowl! They are made with a base of whole grains, plus they have added healthy fats from peanut butter, ground flax meal, and chia seeds. 

Make up a batch of these to take with you during your travels to keep your body fueled - each bite delivers 160 calories, 9 grams of fat, and 4 grams of protein. 

 PB Chip Energy Bites

PB Chip Energy Bites

PB Chip Energy Bites

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) dried coconut flakes
1/2 cup (120 mL) natural peanut butter
1/2 cup (120 mL) flax seed meal
1/3 cup (80 mL) chocolate chips
1/3 cup (80 ml) honey
1 tablespoon (30 mL) chia seeds

Directions:
1. Combine all ingredients in a mixing bowl. Stir until combined.
2. Form into 1” blocks or balls and transfer to parchment paper.
3. Place in a freezer bag or container and store in freezer or refrigerator. 

Nutrition Facts (per bite) : 160 calories, 9 grams fat, 3 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 15 milligrams sodium, 17 grams carbohydrates, 2 grams fiber, 11 grams sugar, 4 grams protein