Overnight Oats!

I am not a big ‘meal prep’ person.. Mainly because I have no clue what the hell I’m going to want to eat a week ahead of time/I am lazy. Sure, my body would thank me if I put time into planning healthy & filling meals for the whole week. And I bet my gains would skyrocket. But let’s be real here- I’m not ready to commit to such a pre-planned food life. I also am not that concerned with what I’m eating to dedicate to meal prepping every week.. I eat what makes me feel good & give myself ~creative license~ on food otherwise categorized as ‘not-so-good-for-you’.

So, with that being said, overnight oats are the closest I get to a consistent meal prep. They’re great for a grab-and-go breakfast or anytime snack. You can customize them with your preferred add-ins. They take about two minutes to whip up. They’re great!!

*I don’t use exact measurements.. so this may be a little vague, but it’s pretty hard to mess this up 😉

What You’ll Need:

  • 2 parts milk (dairy or non-dairy, I use almond milk)
  • 2 parts dry oats
  • 1 part chia seeds
  • 1 part greek yogurt
  • honey/agave (up to you how sweet you want it)
  • any other spices/add-ins

How To:

Add the yogurt, oats, & milk in a container. I usually use a 2-cup mason jar….Well, I use whatever is clean if I’m being honest.. Mix this trio together.

Pour in your chia seeds & honey. You’ll want to mixture to be liquidy at this point, so add more milk if needed! Throw in anything else you’d like. I added raspberries to my oat concoction today. 

After the mix has a few hrs to absorb the milk & chill (literally- refrigerate it when you’re done), it’s ready! It’ll be thicker after its chilled, that’s normal. 

Since I use random amounts of each ingredient, I don’t exactly have a ‘nutrition facts’for this recipe.. What I do know: Overnight oats are full of protein, fiber, & healthy fats! They’ll keep you going longer than most quick hunger fixes. If you make this for a snack/breakfast, you won’t regret it 🙂 

Enjoy!! 

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Almond Chocolate Blondies

I’ve decided to step up my baking game. & my gains game.. To accomplish both, I’m on a mission to incorporate more high-protein baked goods into my life. So here’s my first round of ~protein baking~ that doesn’t involve pancakes!!

*if you are allergic to almonds, this is not the post for you… almonds galore here, people*

What you’ll need:

  • 1 cup almond butter
  • 1 scoop vanilla whey protein (or whatever flavor you see fit)
  • 2/3 cup crushed almonds
  • 2/3 cup cashews
  • 2/3 cup dark chocolate chips 
  • 2 tbsp coconut oil
  • 1/4 cup almond milk
  • 1/4 cup agave nectar
  • 2 whole eggs

Steps to Awesomeness:

  1. Pre-heat your oven to 350, line your baking pan/try of choice with parchment paper.
  2. Melt the coconut oil until it’s soft, or complete liquid.. I did the latter.
  3. Combine melted coconut oil with almond butter & mix away! Simultaneously (not rlly) whisk the eggs in a separate bowl.
  4. Add the eggs and agave to your butter bowl. 
  5. Add almonds to the mix & fold them in until the consistency becomes thicker. Now’s your time to add protein powder if you so choose!
  6. Chop up your chocolate & cashews, mix them into your batter. Now would be a good time to add any additional fillings if you wish to. If the mixture seems too dry, pour a splash of almond milk in.   
  7. Pour your deliciousness into your baking vehicle (???) & set the oven timer to 20 mins. You may need to check them after this time & make sure the middle isn’t still totally raw.
  8. ENJOI!!!! …..once they have cooled down

  
❤ ❤ ❤ ❤

Macros: 

  • 260 calories
  • 20g fat- 5g saturated, 2g polyunsaturated, 5g monounsaturated
  • 12g carbs- 4g fiber, 5g sugar
  • 10g protein
  • + iron, vitamin B, vitamin E, copper, ribo~flavin~, & LOADS of other vitamins & minerals


     

Peanut Butter Energy Bars

I’m always hungry.. I need a consistent source of energy (aka food) to keep me going throughout the day. Without an energy source, hanger sets in quite quickly. Which means I’m always looking for easy snacks & meals that will keep me full.

I also love peanut butter. [Anyone who has nut allergies, I’m sorry….this post won’t be of much help to you on your quest for easy recipes.] If you follow me on Instagram (@leedleg) you know I also love oatmeal. Put a few of my favorite things together & you get this amazingly quick, easy, & filling snack! 

Peanut Butter Oat Bars

What you’ll need: 

  • 1 cup peanut butter
  • 1 cup honey
  • 3 cups raw oats
  • 1 cup raisins
  • 3/4 cup chia seeds
  • 1/2 cup flax seeds (camera shy)
  • 1-2 tablespoons cinammon

  
These bars are great because you can pretty much put whatever you want in them… They’re no-bake, so keep it within the realm of ‘doesn’t need to be cooked’. But go crazy! Add chocolate chips, almonds, my mind is blanking on other things….you get the point- take control of your snack bars!!

The first thing you’ll do is melt the peanut butter & honey together in a small pot.

   Already so yum, very wow.

Then you’ll mix in the oats. I tried to do everything in the same pot but it didn’t go so well… So I suggest starting this step in a separate bowl.

Once the oats are mixed with the peanut butter-honey blend, it’s time for all the other ingredients to join the fiesta!

   Using your hands > Using a spoon

When everything is mixed to your satisfaction, transfer it to a baking pan. 

  *holding the jar of peanut butter next to the pan is optional*

This is where your bars will live overnight while they become who they’re meant to be… Store the pan in the fridge, covered with tinfoil/Saran wrap/whatever you have. 

Voila! Tomorrow, let the bar come to room temperature & cut it into a desirable range of sizes. Bring em with you anywhere you might need a snack! These will probably last you a while if you’re not sharing, so keep them fresh in the fridge 🙂

~peace & all good~

Sweet Potato Pancakes 

Fall has arrived. & there is no better way to spend a fall morning than with the sun warming your toes, hearty pancakes warming your belly, tea warming your soul, & a bee trying to fly up your nose! Welcome to my Sunday morning!!!

I decided to use the microwaveable sweet potatoes I had bought a few weeks ago. Actually, I only used one..but it’s progress. Sweet potatoes are full of wonderful vitamins & nutrients that our bodies need. Beta carotene, fiber, Vitamin A, Vitamin K, Vitamin C, Vitamins X, Y, & Z! You get the point. Sweet potatoes are cool AF. 

What better way to eat a really cool food than using them for something that’s also super cool?! PANCAKES 😀 Sweet potatoe pancakes make for a more satisfying pancake-eating experience than your typical pancake can give you. Trust me, I am a pancake expert (no I’m not at all). 

Here’s what you’ll need:

  • 1 1/4 cup milk
  • 1 cup flour (I used whole wheat)
  • 1 cup sweet potato purée 
  • 1 egg
  • dash of cinnamon
  • smaller dash of nutmeg
  • 2 teaspoons baking powder (I tend to confuse the two baking substances..)
  • 1 tablespoon vegetable oil/canola oil/olive oil – whatever oil you have
  • splash of vanilla 

I microwaved my sweet potato this morning, peeled the skin off, & mashed it with a fork. That was my ‘puree’…  
 

Mix the dry ingredients together in a bowl: flour, baking powder, cinnamon, nutmeg

  
Mix everything else together in a larger bowl. Slowly add the dry ingredients to the wet until they’re just combined. Leaving air bubbles/small clumps in the batter will make for fluffy pancakes!

  
Throw some butter in a pan & add however much batter you want to form your pancakes. I also added dark chocolate chips to one because it seemed like a great idea. It was. 

  
Mine took about 3 minutes on each side, then I gave them a few extra minutes to crisp up.

Top the magical pancakes off with maple syrup or whatever you desire. Homemade whipped cream would’ve been perfection…

  
Enjoy!!!! 🙂

  

Detoxifyin Myself

I’ve felt a little under the weather lately. Not in an ‘I have an illness’ way…more in an ‘whoa I don’t feel my best mentally or physically’ way.. 

The beginning of this week was when I felt the worst & decided to make an effort to fix this crappy feeling. I was sitting at my desk & felt completely wired yet exhausted at the same time. My eating over the past days had been shit, I wasn’t getting any satisfaction from my workouts, I was tired as hell… Being attentive to my body helped me realise something wasn’t right. I took a break from lifting (sad face) & focused more on tending to my body’s immediate needs (happy face). 

   Taking time to put things on pause & just breathe has been much needed.. My sister says this pic looks like I’m giving my soul away LOL nah fam, I got full control of that 😉

Ive also been trying to cut out processed foods & coffee from my daily routine. (yes, ik it sounds terrible but sometimes you gotta do what you gotta do..)

Now that it’s Friday & I’m a few days into this restart, I feel really good! The things that are working well I’m going to continue (duh) & see how much more detoxed I can get. To me, making a change like this isn’t about anything complicated- it’s about paying attention, noticing…how do I feel after eating certain things? How do my days go when I do certain things?

More fruit & vegetables: pretty self explanatory.. I’m back on my salad flow. Getting creative with the foods I bring to work & planning for how hungry I’ll ACTUALLY be rather than pretending a smaller amount of food will suffice. 

  Breakfast: instant oatmeal with peanut butter & a ground cocoa/flax mix

  Lunch: greens with beans, feta cheese, & seasoning
Coffee replacement: a large glass of ice water. I’ve been drinking it before even peeing for the first time in the morning & it’s actually made me feel really awake. More importantly, I didn’t tell myself I couldn’t have coffee…I just didn’t let myself think I need it..

Tea: What more is there to say?! Tea is the bomb! The variety of types, the soothing powers it has, the wonderful ness. Yea…basically. Also- tea is a good way to help ease your minds worries about a lack of caffeine. You’re not taking it away, you’re just having it in a less intense amount.. 

Vitamins: I decided to bite the bullet (or pills..) & go for a daily, guaranteed source of vitamins my body clearly is in desperate need of. I haven’t been able to give my body everything it needs- yet I’ve been taking so much out of myself by working out/working/being alive.. I’ve always been sort of skeptical about vitamins, but this change is way overdue. I’ve been taking the Shaklee Women’s Vitalizer pack of vitamins everyday & tbh I feel great. WHICH I JUST REMEMBERED THAT I FORGOT TO TAKE TODAY ….

Not sure if it’s a combination of everything I’ve been doing to refresh myself this week, but whatever it’s from I’m feelin it. If you’re feeling ‘bleh’, try some of these changes! It seems difficult but it really hasn’t been that hard.. I didn’t think about this as staying away from bad things, I’ve been thinking about it as doing more of what’s good. Positive change rather than negative change. 

Start feelin good yall! Don’t deprive yourself of anything, just replace what you don’t need with more of what you do need 🙂 Live in abundance…maybe not in the ways you’d like (financially, materially, etc..) but in the ways you can directly control (happiness, energy, etc). 

~peace & all good~

Being Human & the Inconsistencies That Follow

*Sunflower picture is irrelevant but I took it & liked it so there it is..*

As far as I know, everyone reading this is a human being.. & we all understand what being human means (for the most part). It means that everyday you wake up is different from the last. Your feelings may be inconsistent from day to day, your mindset, motivation, energy level, ability to perform various tasks…all changing on a pretty regular basis.

Today was one of those days where I really felt the inconsistent nature of being human.

I woke up feeling pretty good. I’ve been sore for the past few days because I’ve switched up my workout routine, but today I wasn’t too sore. After breakfast I played around with some head stands (upside down is my favourite place to be), stretched out, & drank some mate.


Head stands were on point & I was ready to take on my workout after a day of rest yesterday.

About a week ago (ha) I was able to reach a new weight while squatting.

I love squatting… I do it every time I go to the gym & lift. But because it’s something I do so regularly, the fluctuation of my daily mental/physical abilities really shines through. Today, my form was slacking & I was struggling to move the weight I usually use to warm up.

When I got home from the gym, I was hungry… (duh). I made a salad with:

  • spinach
  • seasoned black beans
  • yellow pepper
  • goat cheese
  • multi-grain chips

  It was as delicious as it looks! It was super quick to make & even quicker to eat 🙂
However, before the salad came a poptart…. Pumpkin pie flavor to be exact. I wouldn’t recommend it. But I ate it anyway.

So far, my day has been the epitome of the ups & downs that come with being a human. It’s frustrating to experience the downs, but the way our bodies & minds are set up allows us to roll with whatever comes our way. It is more than okay & perfectly normal to not be on your A-game everyday. That’s what makes us human!!

For me, I had a frustrating lifting session that wasn’t up to my normal standards & ate a snack I wouldn’t normally subject my body to. However, I also had great balance & focus in my yoga practice & made a healthy salad. This whole journey is full of learning opportunities that I think are really important to take advantage of.

If your day has you feeling down, just know that things will be up again- probably sooner than you think 🙂

~peace & all good~

A Berry Delicious Smoothie

Ha…See what I did there??

Here’s a quick, healthy smoothie you can make for breakfast, lunch, a snack, pre-workout, post-workout, whenever! All you’ll need is a banana, some strawberries, blueberries, & whatever fresh/frozen fruit you can get your hands on! 

I used fresh berries because we had an abundance of them in the house & I figured why not freeze them for a smoothie? 

  I folded the larger bag in half when I froze it so I would remember to use the berries in 2 smoothies. 

Frozen fruit is a great option because it saves $$ & lets you enjoy your favourite fruit even when it’s out of season!

Fill your blender with about a cup of water (or milk if you want it creamy). A smaller amount of liquid will keep the mixture thick like an actual smoothie. 

Now it’s time to throw in your fruits.

   (it looks like more water because the fruit displaces it)

If this is your breakfast/pre-workout snack- keep your coffee or tea close..

  
I added chia seeds & vanilla protein to my mix. If there’s anything else you desire, there’s no time like the present. Add away!!

It’s blending time 

If your mini blender is anything like mine, you’ll have to help the whole blending thing actually happen…annoying side effect of getting a cheap blender. 

  
Enjoy your healthy, delicious little creation! Get creative with the next one 😉 

Adding smoothies to your regular diet is a great way to give yourself more energy. Being consistent is a little difficult at first, but once you start feeling the benefits in your body it’ll be worth it! Having more fruits & veggies will be a good thing.

~peace & all good~