tina oh wellness

mind . body . soul

health coach picks: best protein bars

Best protein bars!

If you’re busy and always on-the-go, protein bars are a super convenient snack to have on hand! Not all are created equally, so I highly suggest doing your research (and your own personal taste tasting) so see which you like best! Here are some of my favorites:

best protein bars

Kind bars – one of my all time favorites! I’ve been a fan of these bars for years. While they don’t have as much protein as some of the other bars, they have clean ingredients, are low in sugar and have plenty of healthy fats which will keep you satiated. They also have tons of delicious flavor options.

22 Days Plant Power Protein Bars – a new-to-me bar that I fell in love with! Super clean ingredients, vegan, non-gmo and 15g of plant protein

Square Organics bars – organic, gluten free, non-gmo and around 12g of plant based protein. These bars also have a really good balance protein, carbs and healthy fats. You can get 20% off these bars when you use discount code “OHWELLNESS” at SquareOrganics.com!

Oatmega bars – I’ve posted about these bars before because I like that not only are they non-gmo and gluten free, but also have 14g of quality protein from grass-fed whey and have added Omega-3’s which have tons of health benefits! All of their flavors are yummy and these bars have a nice crispy texture.

Zing bars – a gluten free, whey-based protein bar that packs 13g of protein! Obviously, the chocolate peanut butter flavor is my favorite

Quest bars – although these bars have some “questionable” ingredients, they pack 20g of protein, tons of fiber and are a great option for when you’re craving something sweet!

Power Crunch bars – These bars taste like a delicious wafer cookie They are a bit higher in fats, but still have around 10g of protein. While these bars are not as filling as the others due to the lighter texture, they are another great option for when a sweet tooth craving hits!

What are some of YOUR favorite protein bars?

Get more great snack ideas and healthy eating tips in the NOURISHED FOR LIFE e-book!

Be well,
Tina

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fighting yourself vs. loving yourself

Learning to love yourself is the first step to good health.

We compare ourselves to others and set our standards by the standards of others. We pick ourselves apart and put ourselves down. We try so hard to change everything about ourselves, sending messages to the body that it is not acceptable or lovable in its current condition.

What if you stopped fighting yourself and your body, and started loving it instead?

What if, instead of following every fad diet, you chose to eat foods that nourished you?

What if, instead of doing exercises you hated, you chose to move in ways that you enjoyed?

When you embrace where you are now and appreciate your body in its current state, suddenly, it becomes easier to make healthy choices that suit you.

No amount of kale or cardio will improve your relationship with yourself and your body. True health involves inner work, and learning to love yourself is the first step. In my Nourished for Life e-book, I talk about how to end the war with yourself and adopt a more nurturing approach to health and wellness.

How can you be kinder to yourself?

Be well,

Tina

Get Nourished for Life!

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easy protein pancakes recipe

Craving pancakes? Try these healthier protein pancakes!

Pancakes are super delicious, but being mindful about nutrition, we know that they are high in carbs and low in protein, so they’re not necessarily the best option for a well-balanced breakfast. So, I made these healthier protein pancakes to solve that problem!

This recipe is super quick and easy to make and can even be prepped ahead of time and stored in the fridge.

protein pancakes

Ingredients:
~1 scoop all-natural protein powder of choice (I like MRM brand natural vanilla whey protein and Growing Naturals pea protein!)
~3T oat flour
~1 egg white
~1tsp. baking powder
~sprinkle of cinnamon & stevia
~2-3T unsweetened almond or cashew milk

Directions:
Spray a non-stick pan with coconut oil cooking spray and heat over medium heat. In a small bowl, combine the dry ingredients. In a separate bowl, whisk together the egg white and non-dairy milk. Add the wet ingredients to the dry, and whisk until well combined. Add batter to the heated pan and cook until bubbles begin to form. Carefully flip the pancake and cook the other side for another 2-3 minutes. You can make a few smaller pancakes or one huge one!

This recipe is very versatile and you can add some delicious goods right into the batter like fresh blueberries, pecans, or chocolate chips 😉

Once cooked, you can top the pancakes with fruit, nut butter, unsweetened shredded coconut, a drizzle of pure maple syrup or raw honey. Get creative with your toppings!

Enjoy!

Be well,
Tina

Get more delicious recipes and healthy eating tips in the NOURISHED FOR LIFE e-book!

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Eat this, not that: sprouted bread

We all know by now that whole grains are better for your health, but why eat sprouted bread over white or even whole grain breads?

Eat This Not That!
sprouted bread

Why eat sprouted bread? Grain seeds are naturally protected in an outer coating. This coating is difficult to break down and keeps the nutrients locked inside. The sprouting process involves soaking the grains to break down this protective coat, releasing its nutrients. This process also makes sprouted breads easier for you to digest and to absorb and utilize the vitamins and minerals!

The sprouting process also results in lower carbohydrates and higher protein and fiber profile. Sprouted bread also tend to have lower levels of gluten, which is important for those with gluten sensitivity.

sprouted bread

Benefits of Sprouted Grains: 
-Unlocks valuable nutrients like vitamin B12, zinc, iron, b-vitamins, and magnesium
-Improves digestibility by decreasing enzymes inhibitors/anti-nutrients
-Increases protein and fiber content and reduces gluten content

Some of my favorite brands of sprouted bread include:
Food for Life Ezekiel breadsprouted breadSilver Hills Bakerysprouted breadAlvarado Street Bakery

sprouted bread
Angelic Bakehouse

sprouted bread

 

Try different brands to see which you like best!

Click here for more nutrition tips, smart swaps and healthy eating ideas!

Be well,
Tina

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