Chocolate Aloha Power Bites

Chocolate Aloha Power Bites – 12 Servings

Suzy Lewis

These power bites are a healthy sweet treat that is an easy make ahead snack or breakfast on the go. Freeze them in convenient on the go servings to keep you on track with your clean eating plan. Let this simple clean treat give you the sensation of an indulgence without the guilt.

Ingredients:
¾ C dry oats, not quick cooking mixed with 2 Tbsp hot water
½ C shredded unsweetened coconut
¼ C agave nectar
¼ C almond or peanut butter
¼ C flax seeds or chia seeds
Dash of sea salt
¼ C cocoa powder
¼ C semi-sweet chocolate chips
*** alternatively substitute cocoa and chocolate chips with 1/3 C vegan chocolate protein powder for extra protein and nutrients, I use Juice Plus+ Complete.

 

Instructions:

  1. Add hot water to dry oats and mix in a large bowl to moisten.
  2. Stir in remaining ingredients and combine well, eventually you will be using your hands so don’t be afraid to get chocolaty!
  3. Form into 1 Tbsp balls and roll in your hands, place on plate or cookie sheet. 
  4. Freeze balls and then transfer to storage containers for a packable picnic addition or on the go snack.

Self Care Key – Hydration

Hydration is central to our health and it the heat of the summer we need to be extra aware of our water intake.

But why is water so essential?

How much do we need daily?

And, does it matter when we drink water?

💦Let’s dive in and find out!

A 2011 study conducted at Cambridge reveals that proper hydration enhances brain function, including working memory. Staying hydrated also alleviates headaches, prevents constipation, and aids in temperature regulation, contributing to maintaining a healthy weight. Even mild dehydration of 1% to 3% can cause fatigue and anxiety.

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF

The recommendation for an average adult is 2 Liters, or 64 ounces of water per day. But does it matter when the water is consumed? A 2013 study on overweight women found that drinking 16.9 ounces of water 30 minutes before each meal led to significant reduction in body weight and body fat.

One of the main challenges with drinking water is following through with good intentions. It can be helpful to use a container with a known volume and determine how many times you need to fill it to reach your goal. Accountability charts or apps can help maintain consistency, especially if you’re building a new habit. What benefits could you gain by ensuring optimal water intake?

Some quotes about water to enjoy…

“Pure water is the world’s first and foremost medicine.” ~ Slovakian Proverb

“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.” ~ Unknown

“Water is the driving force in nature.” ~ Leonardo da Vinci