What does personal development mean to you?  Do you ever know what this is?   I will be telling you what it means to me and how it has completely changed my life.  What exactly is personal development first off?  To me personal development is working on yourself daily whether it is meditating, praying, reading, listening or watching motivating video’s to improve your ability to perform in daily activities.

When I first heard about this thing called personal development  I didn’t take any of it serious.  As a health coach I was supposed to be motivating and encouraging others, it was an important vital behavior I should have been doing daily.  The very first book I ever read was The Slight Edge by Jeff Olson, it changed my life.  Each day I would read 10 to 15 minutes and the words in this book was exactly what I was needing. They were so powerful, and made me have such a different outlook on my life.  One of my favorite quotes from this book is “Showing up is essential. Showing up consistently is powerful. Showing up consistently with a positive outlook is even more powerful.” I haven’t been the same since I started that book, in a good way.  This quote means more to me each day, I have showed up to work my business and be there for my friends and family consistently for 2 years.  I never know who is counting on me the next day, I have to wake up with a positive attitude and do my best to inspire one person to make a positive change in their life.

There are many benefits of doing personal development, this helps you perform better each day, helps you live a more positive and happier life.  I truly believe the small things I do daily are adding up into big things.  I have read some amazing books, a few books I have read multiple times and get something new out of them each time.  If it wasn’t for personal development I wouldn’t be where I am today, I wouldn’t be running a successful business, I wouldn’t be carrying around the confidence I have, and I wouldn’t be changing lives on a daily basis.  If you are struggling with self belief, doubt, confidence, negative brain chatter I suggest you pick up a book on Amazon or at the library, one that focuses on your struggles and commit to making that time for you each day.  Just like exercising, make it a priority to do personal development.  I very rarely listen to the radio anymore, I love listening to encouraging You Tube videos, or Podcasts from my phone while driving.  It seems to always put me in a better mood when I hear that some of the most successful people in the world had the same struggles as me starting out with their business or life in general I believe in myself even more.

Here is a list of my all time favorite Personal Development books some of them are pictured.

• The Slight Edge – Jeff Olson
• The Compound Effect – Darren Hardy
• You Are A Badass – Jen Sincero
• The Magic Of Thinking Big -David Schwartz
• Failing Forward – John C. Maxwell
• The Greatest Salesman in the World – Og Mandino

I read at least 2 books a month.  I love to read, I wake up in the mornings and that is the first thing I do to start my day off.  If you like to see me apply these books to my daily life follow me Kylee Canfield on Facebook and @kyleecanfield on Instagram.

Remember taking care of yourself is the most important thing in life you can do for not only yourself but for your spouse, kids, and anyone around you.

You’ve probably heard of clean eating, but you may not know what it is exactly or how to go about cleaning up your diet. Eating clean is a good way to refresh your eating habits: it’s about eating more of the best and healthiest options in each of the food groups—and eating less of the not-so-healthy ones. That means embracing whole foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, added sugars, salt and unhealthy fats. And since you don’t have to count calories or give up whole food groups, it’s easy to follow. Here are some helpful tips to get you started.

1. Limit Processed Foods
Many processed foods are full of excess sodium, sugar and fat. An easy way to clean up your diet is to look at the ingredient list on packaged foods.  My husband thinks I am crazy when I am reading the ingredients.  If the list is long or includes lots of ingredients that you can’t pronounce, try to stay away from it. Instead, make healthy homemade versions of your favorites, like macaroni and cheese, tomato sauce or granola bars. I love trying new ideas and healthier versions of the foods my family and I love.   And remember that not everything that comes out of a box, bag or can is bad for you. For example, whole-wheat pasta, baby spinach and chickpeas are all “clean” packaged foods. They are minimally processed and provide good-for-you nutrients like fiber and vitamins.

2. Bump Up Your Veggies
Vegetables are full of vitamins, with many boasting vitamin A, which is essential for healthy vision and immune function, and vitamin K, which can help keep your bones healthy. Vegetables are also high in heart-healthy fiber, which helps you feel full. Plus, veggies are low in calories, so you can eat lots of them without damaging your waistline. Fresh vegetables are as clean as they come since they are unprocessed and come straight from the farm or your very own garden (just don’t forget to wash them before you eat them!). The recommended daily amount for most adults is 2½ to 3 cups. To make sure you get your fill, try carrots and hummus for a snack, start your meal with a salad, or begin your day with vegetables by adding peppers and onions to an omelet.

3. Cut Down on Saturated Fat
You don’t have to cut out fats when you’re eating clean; instead just focus on healthy fats. It’s as simple as swapping out saturated fats (like those in butter, cheese and meat) in favor of healthy fats like olive oil, canola oil and the kind found in nuts and fatty fish. These fats are good for your heart.  Need help identifying fats? Saturated fats are typically solid at room temperature. To cut back on saturated fat in your diet, try these simple swaps: top your salad with nuts instead of cheese, use peanut butter instead of cream cheese and replace mayonnaise with avocado on a sandwich. It is so yummy.

4. Un-Sweeten Your Diet
Most people eat too many added sugars. The American Heart Association recommends no more than about 6 teaspoons per day for women and 9 teaspoons per day for men. To clean up your diet, cut down on added sugars in your diet by limiting sweets like soda, candy and baked goods. Also keep an eye on sugars added to healthier foods like yogurt (choose plain varieties with no added sugar), tomato sauce and cereal. Look for foods without sugar as an ingredient, or make sure it’s listed towards the bottom, which means less of it is used in the food. Berries are one of my favorite snacks if I have a sweet tooth, and they don’t have as much natural sugar as some fruits such as bananas, orange, or apples.

5. Choose Whole Grains
Whole grains include more nutrients than refined grains because the bran and germ are not removed. Look for the word “whole” with the first ingredient in breads and pastas—for example, make sure it says “whole wheat,” not just “wheat.” Outside of whole wheat, choose whole grains like quinoa, oats and brown rice. Another bonus to eating whole grains: a study found that people who eat three or more servings of whole grains have lower body mass indexes and less belly fat than people who eat fewer.

Clean eating is a lifestyle to me.  I enjoy fueling my body with good food, and seeing the results is even better.  You don’t have to make clean eating hard, simply follow these steps one day at a time and you’ll have it down in no time.  If you are wanting more tips on clean eating and some yummy recipes I have set up join us July 5th and as we go over the basics of clean eating with you that will include a 5 day Meal Plan, a grocery list, recipes and  some amazing support from other women on the same path to a healthier and happier lifestyle.  Contact me at kyky_10@icloud.com or simply go into Contact at the top of the page to get more information to join.

Your body is an amazing treasure.  You deserve to live a life that allows you to take amazing care of it.

I haven’t always been in this mindset, I haven’t taken care of my body like I should.  I grew up playing sports in elementary school and part of high school but wasn’t the most active person on the teams.  I will call myself a yoyo dieter or chronic quitter of workouts.  I would start something the first few days I would be super excited, motivated and then by day 4-5 the excitement died and the excuses started to piling in.  The excuses were stronger than my “WHY” I just wanted to be skinny, not healthy.

I didn’t get a shift in my mindset of how important healthy eating and active living was until over 2 years ago after I had my second baby.  I had 2 kids to take care of now and I was low on energy, I hated getting dressed because nothing in my closet fit, and I wasn’t the most pleasant mom or wife to be around.  A friend actually motivated me to get off my butt and start living a healthier lifestyle.  I knew I could if she could.  Thats when it all began, I started eating healthy and active living was part of mine and my kids daily routine.

Google became my best friend, and I reached out on Facebook to get advice on clean eating.  I love the support I got from my friends that were familiar with it.  I started out with an intense workout called Insanity, it was hard I will be honest.  Some days I didn’t want to get up and do it but I did it regardless of the excuses running through my head.  I was starting to feel a slight shift in my mind, I was loving the way it made me feel I felt happier and more energized to play with my kids, and clean the house.  Each day the kids and I would go out for walks or go to the park and run around.  I was feeling amazing and those 2 little eyes watching me daily was keeping me motivated to healthy eating and active living.

In just a little over 2 months I was down 35 lbs, and feeling more confident than I had ever felt in my entire life.  I will give the mindset shift all the credit, I would have given up again if I wouldn’t have shifted my mindset and told myself it was a lifestyle not a quick fix.  I can do it so can you!

Because after all, your body is your most valued possession.  It’s the only thing you carry with you for your entire lifetime, so make sure you’re treating it like the treasure that it is!

Get out there and treat yourself.

For more fitness tips, healthy eating recipes, active living ideas,  motivating support and a glimpse into my life {like or follow me} on Facebook Kylee Canfield or click the photo below to directed there.

 

Breakfast is one of my favorite meals of the day.  I could eat breakfast foods at any meal.  I am excited to share some of my favorite healthy breakfast ideas.  First off why is breakfast so important and why is it important to eat a healthy breakfast?  A good breakfast fuels you up and gets you ready for the day.  I always tell my 6 year old how important it is to eat breakfast, you’ll have more energy, do better in school, and eat healthier throughout the day.  Without breakfast, we can get irritable, restless, and tired.  It’s usually my biggest meal of the day.

Lets get started on some of my favorite and top healthy breakfast ideas.  When it comes to breakfast there are so many options to choose from, eggs cooked any possible way, oatmeal with fruits, yogurt parfaits, hash brown, whole grain toast with nut butters, bacon, sausage, cold whole grain cereal with almond or coconut milk, protein pancakes, I could go on and on.

My go to healthy breakfast idea that I eat a lot of is egg whites, chopped spinach, and hot sauce.  I buy my egg whites at Costco in the cartons to make it easier but we also have chickens so I like to use the fresh eggs as well.  Eggs are high in protein and also a great source of fat, I love eggs but only scrambled or in an omelette.

Another good healthy breakfast idea and another favorite of mine is steel cut oats or Quaker oatmeal.  Steel cut oats are the best but take a lot more time to cook than the Quaker oatmeal.  It has been a favorite since I was a kid, my mom made the best oatmeal, I loved it with milk, sugar and a piece of toast.  Now I don’t eat it quite like that, I love to put raw honey, cinnamon and add some fruit like fresh strawberries, blueberries, or raspberries.  Oatmeal keeps me full, and is a great source of fiber.  Some days I’ll eat oatmeal and eggs for a bigger breakfast depending on my workout.

Let’s move on to the next healthy breakfast idea.  I have never been a huge yogurt fan until the last 2 years, I started eating healthier and seen yogurt was approved on my meal plan I was following.  So I bought some at the store to try, the plain greek yogurt isn’t all that great plain so I doctored it up a bit.  My kids love the way I make it as well, which is a huge plus.  I like to buy the Fage Plain Greek yogurt, I will add a bit of honey to sweeten it up and add some chopped apples or any type of berry to it then I’ll sprinkle it with some cinnamon, flaxseeds and sometimes some granola or nuts to give it a crunch.  I don’t eat this a breakfast very often but its a great meal to take on the go if you are in a rush and need something quick.  It’s a great source of protein, and a great probiotic to keep us regular.  When it comes to yogurt be careful with the added sugar, I like Fage greek yogurt because it only has 6 grams of added sugar some yogurts have up to 22 grams of sugar.  That is almost as much as a woman should eat in a whole day.

Last but not least, I love any type of nut butter.  Peanut butter or almond butter can be paired with a lot of different types of food.  I try to stay away from bread not because it makes me gain fat but because the gluten in it upsets my stomach.  I do like to have a piece of toast every once in a while for breakfast and adding nut butter to it makes it so much better.  We are always told to stay away from bread but it is not bad for you, excessive amounts are definitely not good but every once in a while a piece of toast don’t hurt.  I love adding peanut butter or almond butter to it to give it some extra flavor even a drizzle of honey is great.  Peanut butter is a good source of protein and is a healthy fat.  If you are allergic to nuts there are other options to go when it comes to nut butters for example sunflower seed butter or tahini.

Have you seen a pattern in what I like to eat, I don’t eat super fancy.  I love to eat simple, anything that is healthy and saves me time.  All of these foods I listed are also high in protein, protein keeps up full longer and keeps our muscles growing.  I eat protein with almost every meal during the day.  If any of the healthy breakfast ideas would be something you’d like to try or already eat, share  blog and comment with any other yummy ideas.

 

 

I know how hard it can be to tighten up your nutrition and see results. In fact, you are probably sick of starting over every Monday.  Summer is here — swim suits, shorts, and tank tops are calling your name. We all want to feel confident. Nutrition is going to be key to your success.

Most people don’t understand what a macro is. Macronutrients (macros) are the 3 key components to a healthy, balanced diet (Proteins, Carbohydrates, Fats). Tracking your macros is the key to your success when on a weight loss or fitness journey. As you may know, I have been on my fitness journey for 2 years and have had my ups and downs with nutrition. Recently I was in a bad place and decided it was time to take control. My poor nutrition was weighing me down physically and mentally.  IIFYM or flexible dieting has been my saving grace.

IIFYM, or flexible dieting, is a method of dieting that revolves around meeting daily macronutrient targets, and not on what you eat to get there. That is, you plan your daily meals to provide you with so much protein, carbohydrate, and fat, based on your goal (lose fat or build muscle).

IIFYM or flexible dieting has really helped me control my eating, and eased my mind. Now I do not let food of any type control me. I am finally excited about setting new goals and challenging myself. We all know the quick fix schemes only last a short period of time. Making it a lifestyle has to be your mindset.

I have created a brand new IIFYM (if it fits your macros) online course. I am confident that this will be a perfect fit for you. If you aren’t satisfied, I will offer a money back guarantee. I will show you how to track your macros and eat healthy. Tracking your macros is customized to your body type, and personal goals.

If you are ready to hit some goals, dial in your nutrition and get summer ready, fill out the form below to set up a 20 minute call to discuss your goals, and expectations for the next 4 weeks. I can’t wait to work with you!!!

To get more information feel free to email me kyky_10@icloud.com, find me on Facebook, or go to the Contact tab and fill out the form!  We start June 27th and there are only 10 spots available!

When you’ve got a tight budget, meal planning and grocery shopping has its challenges.  And, when you have a tight budget and you’re dedicated to eating healthy, it’s even trickier.

I’ve talked about each of these topics quite a bit in the past, and seem to get asked this question all the time.  Here are a few tips for eating healthy on a budget that has helped my family and I.

1. Buy fresh produce when it’s in season and freeze it.
Fresh produce is always great, but the cost can add up fast.  Stick with buying what’s currently in season, and consider stocking up when you find a good deal.  Buying fruit like strawberries, or blueberries is a great way to save.  You can cut them up, freeze them and use later for your smoothies. 

2. Look for sales and plan meals accordingly.
If your local grocery store offers a savings card be sure to sign up, I have one for Smith’s and Costco.  I always check the weekly circular to see what’s on sale.  Instead of shopping for groceries based on your weekly meal plan, consider planning your meals around what’s on sale.  This helps me so much  to continue eating healthy on a budget when it comes to planning out my week.

3. Plan and prep meals ahead.
Whether it’s veggies for the week, tomorrow’s breakfast, lunches or dinners, prepping food in advance is a step in the right direction towards eating healthy.  Plus, it’s also a good way to make sure you’re eating what’s in the fridge, to minimize waste.  Wasting food is a huge pet peeve of mine.

I spend some time every Sunday planning my meals for the week.  I don’t mind eating leftovers so I plan on eating the same thing several times.  I try to at least get my lunches prepped on Sunday so I’m starting the week off right.  Then I might make something to eat on Sunday night for dinner and eat that several times as well.  Like extra meat to make different meals.

4. Shop In Bulk 

I shop at Costco for most of my frozen meats, and fresh vegetables, it cost a bit more up front but saves me multiple runs to the grocery store.  A few things I buy are spinach, chicken, fish, asparagus, broccoli, carrots, blueberries, brown rice, quinoa, steel cut oats and many more things.  I keep my fridge and pantry full and rotate it so no food will go to waste.  I love the idea of buying in bulk it has so many benefits and its one thing that keeps on me on track and helps me continue eating healthy on a budget.

There are my 4 top tips for eating healthy on a budget, we all know that is top excuse for people,  to not eating healthy. It’s too expensive.   In the long run it will save you money to take action and start fueling your body with good healthy food.  Being on a budget is hard but anything is possible, eating healthy on a budget is one of them and I believe we can overcome the excuses and not only feed ourselves healthy food but our families as well.  Start applying these tips to your weekly schedule and you’ll thank me.

It’s not a “magic” pill.  It won’t heal every disease or protect me from every sickness, so why have I made Shakeology a part of my daily routine for the last 2 years?

Because it is the little things over time.  The love and respect that I have for my body NOW that will keep me around for my 100th birthday, my great-grand kids’ weddings, and to help me feel like the kid I never want to let go.
.
It’s balance.  It’s consistency.  It’s a well rounded life

What is Shakeology?  This has become one of the most common questions people ask over the internet so I decided to write a blog about it,  and try to explain what Shakeology really is.  One of the first things that come to a mind when the word Shakeology is spoken is ‘A Protein Shake’.  In reality, Shakeology is not a protein shake, it does have protein in it but that is not the function of the shake.

Shakeology in fact has 70 different highly safe and healthy ingredients mixed together to offer you the best possible nutritional meal. Your body is getting all the nutrients it needs so you are not craving like you normally do after a big un-healthy meal. After using the shake for over 2 years now, I can easily say that it has helped me maintain my weight and I have not been sick once!  I truly believe Shakeology is one thing that has helped me live my life healthier, I feel amazing after I drink it, I feel healthy.  Our bodies don’t get all the nutrients it need from just 3 meals a day, I feel like Shakeology helps fill that void.

IS SHAKEOLOGY A GOOD MEAL REPLACEMENT?

Yes!  This is one of the reasons why Shakeology is so good and popular amongst healthy people.  Shakeology can easily replace your meal with as many as 150 calories only of nothing but pure nutrition.  Shakeology has around 15 to 17 grams of protein, which means you will not feel hungry after you have had a single portion of it. WATCH the video below.  It can explain it better than I can.

http://beachbodycoach.com/esuite/home/Kyky10?bctid=3251221773001

Did you watch that video? Can you believe what is in Shakeology? Amazing… No wonder it is the healthiest meal of the day.

As you can see, Shakeology has many benefits for you.

Another important thing that you should know about Shakeology is that it comes with absolutely no added sweeteners.  Most products come with sweeteners, caffeine, artificial flavors and other ingredients that can hurt your health.  Thankfully, Shakeology is free from them all. Since Shakeology gives you an extra boost to energy, a lot of people consider it as an energy drink.  This is a misconception since Shakeology doesn’t give you the high octane but limited power of energy drinks.

Answering the specific question “What Is Shakeology?”  can be very tough because the shake can be different for everyone.  For some people, Shakeology is a drink that they can have before workout and for some people it is an entire meal replacement. For me, I love to have it as my afternoon snack, thats when I crave sweets the most and need  little boost of energy.   After reading my blog  I highly recommend that you try the Shakeology shake yourself and decide how it affects your daily diet and nutrition.

http://www.teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=361742
 

Who struggles with coming up with dinner ideas?  Oh my gosh, I am one of those people that hates coming up with dinner.  I have found my favorite healthy dinners, that are quick and easy plus my family loves it.  I am a working mom and the last thing I want to do is cook dinner, but I really do enjoy cooking healthy dinners that my family will enjoy and I know exactly what is going into them.

Over the past 2 years I have been experimenting with eating clean, whole foods and truly enjoy to cook now.  I am all about healthy dinners, that are quick and easy.  I am excited to share a few of my families favorite healthy dinner ideas and I hope you enjoy them as much as we do.

Lemon Pepper Tilapia, wild rice, and green beans: I buy my tilapia loins at Costco usually 1-2 bags to keep in the freezer, it is one of the quickest healthy dinners I can make and everyone enjoys it.

Season tilapia with lemon pepper and drizzle some olive oil and fresh lemon juice on it, I will broil it for 15-20 minutes on high until it is crispier on the outside. I buy plain wild rice at a local grocery store, and usually add my own seasonings to it.  The green beans are usually fresh from our garden or bottled from our garden, they are so good, I can’t live without them.

What you will need:

• Tilapia Loins
• Fresh or canned green beans
• Wild Long Grain Rice
• Lemon Pepper
• Fresh Lemons

My second choice that is quick easy and a healthy dinner is chicken or steak fajitas.  Fresh grilled peppers and onions are one of my favorite things to eat.  I love fajitas, they are simple, and healthy.  I love using the uncooked tortilla land tortillas, they are have way less ingredients than some of the other brands, that makes them better for you. I make my own seasoning which consists of chile powder, coriander, ground cumin, onion and garlic powder, dried oregano, smoked paprika, and sea salt.  I slice my chicken or steak into 1 inch slices, toss in olive oil, seasoning and cook on high in a frying pan. The veggies cook quick, I slice the peppers and onions and add them in a pan cook on high in tad of olive oil.  Our favorites sides to go with the is some lettuce or spinach, fresh avocado and some hot sauce I can’t for get that. My family loves them, and its healthy. The best is when all of the veggies come from my garden.

What you will need:

• 3-4 Chicken Breast depending on the size of your family
• Uncooked Tortilla Land tortillas or any type is fine
• Red or green bell peppers or both
• Purple or yellow onion
• Fajita seasoning
• Avocado
• Lettuce or spinach
• Hot sauce or salsa

My third and final choice is Chicken Stir Fry, I can’t say it is one of my favorites because I have too many favorite healthy dinners but it is at the top of the list. I don’t ever do anything fancy, and you can use any type of vegetable for you stir fry that you would like. I love to use asparagus, carrots, onion, red bell pepper, I will usually just season my chicken with some organic no-salt seasoning, and I’ll slice it into 1 inch chunks and cook on high add the veggies before the chicken is done so they both get a yummy flavor. While doing that prepare the brown rice, it can take up to an hour to cook. You can add some low-sodium soy sauce or make a yummy dressing to go on top.

What you will need:

• Chicken Breast 3-4
• Fresh vegetables ( broccoli, asparagus, cauliflower, carrots, onions, peas, sweet bell peppers)
• Brown Rice
• Olive oil
• Salt and Pepper
• Low-sodium soy sauce

These are my top 3 healthy dinners, they are quick, easy, and my family loves them so that makes it easy for this busy mom.  I don’t do anything fancy just quick and simple.  I hope you try them out and I would love some feedback when you do.

 

We all know eating healthy is hard when we travel, today I want to share of my favorite healthy travel snacks. I don’t do a ton a traveling and when I do I try to pack healthy snacks because I seem to always get hungry in the car. It’s funny how that works huh?

When my husband used to work in California the kids and I would make and 7 hour drive to see him and I hated stopping to get food so I would pack all my food the night before and have it all ready to go in a cooler the next day. It turns out that kept me on track more than anything else. It is always easier to just stop and pick us something up when we are on the go.  I have a quite a few healthy snacks I keep in my car and purse that will save me when I am out running errands and traveling. I hate to let myself get too hungry because then I get grumpy and over eat when I do get to eat. Plus your body will go into starvation mode and store fat if you wait too long to eat.

Keeping healthy travel snacks within arm’s reach can keep your energy up and your blood sugar stable.  A solid snack should be less than 200 calories, and make sure you’re getting plenty of protein and fiber to keep you fueled until your next meal.

1. Raw Nuts: I love raw nuts like almonds or cashews. They deliver a great protein and fat combo. A standard portion is about one ounce, or 1/8 of a cup.  This is my number one healthy travel snack I always have them in my purse or car.
2. Energy Bites: I love any type of energy bite they curb the sweet tooth, and provide you with energy to get you through the day. (Recipe is on my last blog post) 

3.  Low Sodium Jerky: I love jerky its something that is high in protein and is easy to pack in the car or desk with you. Just make sure to find the ones that are low in sodium. We love making our own. Its a great way to use up venison and elk meat. 

 

4. Nut Butters: Whether you spread it on crackers, a piece of fruit, or just a spoon (hey, no complaints here), nut butters are tasty, versatile snacks. You can always opt for individual servings, like almond butter packets, too. Keep in mind the typical two tablespoon serving if you’re just diving in with a spoon.

5. Dried Fruit: This sweet treat is full of fiber. Just be sure to nosh in moderation and avoid options with added sugars.  A serving size is about half of what it would be for the whole fruit in its natural state. I love it and my grandma makes the best ever. 

 

Happy Saturday, today is a rainy day and I’ve been craving something sweet! My kids love helping in the kitchen as well, so I thought these No Bake Energy Bites would be a perfect rainy day snack to make. They are a great on the go snack, or great for a pre-workout snack. They are great to make ahead of time and take on the go. They are a great source of carbohydrate and moderate protein, to keep you feeling full, and energized. You can use other nut butters, such as almond, sunflower or cashew butter and add anything you fit your needs.

Recipe:

Ingredients

• 1 cup old fashioned oats
• 1/2 cup peanut butter, low-sodium
• 1/3 cup raw pumpkin seeds or sunflower seeds raw, unsalted
• 1/3 cup toasted unsweetened coconut flakes
• 3 Tbsp. semi-sweet chocolate chips
• 1/3 cup honey
• 1 tsp. vanilla
• 1/4 tsp. sea salt

Preparation:

1. Mix all ingredients together in a medium bowl.
2. Let chill in refrigerator for 30 minutes.
3. Once chilled, roll into balls (1 inch diameter).
4. Store in an airtight container and keep refrigerated (up to one week) they wont last that long.
5. Enjoy throughout the week!!

Nutrition Facts: Total Calories: 250 cals, Total Fat: 15 g, Saturated Fat: 4.5 g, Protein: 8 g, Total Carbohydrate: 2.5 g, Dietary Fiber: 3 g, Sodium: 110 mg

Servings: 15-18, Serving Size, 2 Total Time: 45 minutes