PUMPKIN PIE ENERGY BITES … raw and delectable ingredients … fuel your body with the essence of fall

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Makes 12 bites

INGREDIENTS

1 cup organic rolled oats
1/4 cup organic chopped walnuts
1/2 cup unsweetened, creamy peanut butter
1/4 cup coconut butter
1/2 cup organic, pure, maple syrup
1/4 cup organic canned pumpkin
1 tsp organic, pure, vanilla extract
1/2 tsp organic, ground cinnamon
1 tsp organic pumpkin pie spice
1 small pinch of sea salt

PREPARATION

Place peanut butter and coconut butter in small saucepan, low heat, stir until melted. Set aside.

Add rolled oats and chopped walnuts to food processor or Nutri Bullet, process until finely ground. Add peanut butter mixture and remaining ingredients, pulse until very smooth.

Roll dough into balls and place in glass, freezer safe container.

Freeze for 15 minutes before serving. Refrigerate or freeze leftovers.

My fav coconut butter … http://nutiva.com – organic coconut manna

Message me with questions or conversation
Love, Liz
allthingsfitnessandbeauty.com

GOODNIGHT MOON

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Your bed … your sanctuary … during restful sleep your body repairs and restores … affording you the luxury of a healthy immune system, metabolism and exquisite mood! Invaluable.

My fav bedding which helps to create a transformative experience http://www.serenaandlily.com luxurious and just so lovely! And I adore these THROWBEDS from https://www.hedgehouseusa.com versatile and quite pretty … no worries when houseguests arrive during the holiday season.

Cozy = Serene = Restful Sleep = Powerfully Healthy You!

Message me with questions or conversation
Love, Liz
allthingsfitnessandbeauty.com

WHAT AND WHEN SHOULD I EAT BEFORE PHYSICAL ACTIVITY?

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What and when you nourish your beautiful self with before and after physical activity has the power to maximize your results!

MY GUIDELINES

BEFORE PHYSICAL ACTIVITY
Within 30 minutes prior to exercise

Eggs / fresh fruit
Handful of raw nuts / fresh fruit
PB on Ezekiel toast / banana
Steel cut oatmeal / mixed berries / raw nuts
PB / apple
Eggs / Ezekiel toast
Eggs / steel cut oatmeal
Turkey slices / avocado
Vegetable omelet
PB energy bites – recipe allthingsfitnessandbeauty.com
Water

AFTER PHYSICAL ACTIVITY
Within 30 minutes after exercise

Turkey slices / banana / handful of raw nuts
Hard boiled egg / fresh fruit / handful of raw nuts
Ezekiel toast / turkey slices / veggies / mustard
Fresh fruit / mozzarella stick
Handful of raw nuts / fresh fruit
Hummus on whole grain pita bread
Tuna – @vitalchoice has easy open, ready to serve pouches – drizzled with a little lemon juice and olive oil, spread over Ezekiel toast
Steel cut oatmeal / berries / nuts
Grilled chicken / sweet potato / vegetables or salad
Salad with fresh vegetables / lean protein / avocado / drizzled with olive oil, lemon, s&p
Vegetable omelet
Wild Alaskan Sockeye Salmon – @vitalchoice has easy open, ready to serve pouches – vegetable or salad
Water

Message me with questions or conversation … and I’ll answer you here or privately
Love, Liz
allthingsfitnessandbeauty.com

HORMONE-BALANCING/DETOX VEGETABLES

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They contain slow-digesting carbohydrates … providing steady energy … normalizing blood sugar levels … helping your body to shed excess stored fuel … supplying many vital nutrients, with enzymes that work as natural detox agents.

ARTICHOKES, ASPARAGUS, BEETS, BROCCOLI, BRUSSEL SPROUTS, CABBAGE, CARROTS, CAULIFLOWER, CELERY, CHILES, CILANTRO, COLLARD GREENS, CORN, CUCUMBERS, EGGPLANTS, ENDIVE, GARLIC, GREEN BEANS, KALE, LEEKS, LETTUCE, MUSHROOMS, ONIONS, PARSLEY, PEAS, PEPPERS, POTATOES, PUMPKIN, RADISHES, SCALLIONS, SPINACH, SWEET POTATO, SWISS CHARD, TOMATOES, SQUASH, YAMS, ZUCCHINI.

Message me with questions or conversation
Love, Liz
allthingsfitnessandbeauty.com