Eat Right, Bite by Bite

Published: March 19, 2020

Authors:

McKenna Welshans, MBA, RD, LDN, ACSM-EP, CSCS, CSSD

Challenge yourself to thrive through the transformative power of food and nutrition. Let’s get started:

Challenge #1: Eat a variety of nutritious foods every day by combining all food groups.
Challenge #2: Prepare to succeed by planning out healthy meals in advance.
Challenge #3: Learn skills to create new recipes that reduce waste and follow food safety guidelines.
Challenge #4: Consult a registered dietitian to receive personalized advice that enables you to thrive.

Powering up with Energy Bites

With these nutritional challenges in mind, here is a favorite recipe from the team at LG Health Sports Medicine. This bite-sized snack is full of fiber, healthy fats, protein, and complex carbohydrates to fuel you through all parts of your routine—from work to training and everything in between. Energy bites can be adjusted to accommodate food preferences and allergies and can include any combination of the foods you love.

Peanut Butter Oatmeal Raisin Bites

INGREDIENTS

1.5 cups old fashioned oats
½ cup unsweetened coconut or ground flaxseed
½ cup raisins
¼ cup mini chocolate chips
½ cup smooth peanut butter
⅓ cup honey
½ teaspoon vanilla extract

INSTRUCTIONS

In a large mixing bowl, whisk together honey, peanut butter, and vanilla extract. Add remaining ingredients and stir well.
Shape mixture into about 25 balls, using a 1.5 tablespoon cookie scoop. It helps to dampen hands for rolling, so the mixture won’t stick.
Chill bites for 30 minutes or until set.
Keep in air-tight container in the fridge for up to 1 week or in the freezer for up to 3 months.

McKenna Welshans, MBA, RD, LDN, ACSM-EP, CSCS, CSSD

McKenna Welshans, MBA, RD, LDN, ACSM-EP, CSCS, CSSD, is a sports nutritionist with LG Health Physicians Sports Medicine. She completed her undergraduate and graduate degrees and a dietetic internship at Messiah College, double majoring in nutrition and exercise science. She ran collegiate track before transitioning into ultra-endurance triathlon competitions. She is passionate about personalized nutrition for both performance maximization and health.

Call: 717-627-7675

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

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