Super Seed Energy Bites

super seedOne of my favorite things to do is take my time around the grocery store and finding new products to use. Remember… I’m a dietitian! Trader Joe’s always seems to be the best place to find things. This Super Seed & Ancient Grain Blend is amazing. It’s a mix of sprouted buckwheat groats, chia seeds, golden flax seeds, shelled hemp seeds, sprouted millet, organic red quinoa, and organic amaranth. I’ve talked about chia seeds and quinoa before so let’s chat about the other ingredients.

Buckwheat groats and amaranth are pseudocereals related to quinoa. They are both loaded with minerals, antioxidants, and fiber which can improve heart health! Millet is an actual grain that is high in copper, phosphorous, and magnesium. Flax seeds are found in this blend and added on the outside of these energy bites. These seeds are packed with omega-3 fatty acids and fiber to help improve digestive health. Last, but not least are hemp seeds which I believe are the real star of this mix. They are one of the few plant-based complete proteins blended with omega-3 and omega-6 fatty acids.

Super Seed Energy Bites


  • 1 cup pitted datesDSC_0604
  • Juice of 2 lemons
  • 1/2 cup cashews
  • 1/2 cup unsweetened, shredded coconut
  • 2 tbsp Super Seed & Ancient Grain Blend
  • 2 tbsp ground flax seed
  • 2 tbsp unsweetened cocoa powder


In a blender or food processor, add cashews and chop until they are in small pieces. Remove nuts and set aside. Add 1/2 cup of dates and juice of 1 lemon to the food processor and chop until well combined. Add the remaining dates and lemon juice. Chop again. Place mixture in a medium bowl. Add chopped cashews, shredded coconut, and super seed blend. Stir together until everything is well mixed. Roll into small balls (makes 8-10) and set on wax or parchment paper. In a small bowl, whisk together ground flax seed and unsweetened cocoa powder. Take each ball and roll in the flax seed and cocoa powder mixture until completely coated. Once all balls are coated, place in the refrigerator to set.

Number of servings: 4-5 | Serving size: 2 balls
Calories: 242, total fat: 13 g, total carbohydrates: 37 g, dietary fiber: 6 g, sugars: 23 g, protein: 5 g


What is your favorite super seed and how do you like to use it? Tell me below!


Three Things


1. A new study says it’s gotten harder to lose weight. An adult in 2006 had a higher BMI than that of an adult in 1988 with the same diet and activity level. Weight loss is really more complex than just energy in versus energy out. Some factors affecting weight loss noted in the study include amount of sleep, stress , exposure to certain chemicals, prescription drug use, and use of artificial sweeteners. Weight loss is still possible with all these factors aside. Don’t forget a friendly dietitian is always available to help! {Washington Post}

2. Caffeinated peanut butter? What? Yes. One tablespoon of this peanut butter has the same amount of caffeine as one cup of coffee. The caffeine comes from green coffee extract that is added to the peanut butter. I don’t know about you, but I’ll stick with my regular, natural peanut butter and a plain old cup of coffee! {Today}

3. Halloween is right around the corner and candy is now on every shelf. Thanks to Buzzfeed the ‘Try and Guess What Halloween Candies These Were Before We Smashed Them’ quiz was created. I scored 9 out of 13. Not bad. Don’t forget that it’s okay to indulge a bit now and then. Just don’t make it a habit! {Buzzfeed}


Happy Hydration

How much water should you drink a day? This is a common question that I come across often. Water makes up 60% of the human body. That’s a lot! Water plays a role in metabolism, aids in digestion, flushes out toxins, transports water-soluble nutrients, and aids in the production of hormones and neurotransmitters. We would not be able to survive without water.

In general, we need 8-10 cups of water per day which is equivalent to 64-80 ounces per day. The adequate intake (AI) for men is 15-16 cups of fluid per day and 11-12 cups for women. This recommendation is increased if you exercise, sweat, or are not getting enough food that contain water (think: fresh fruits and vegetables). Add an extra 1-2 cups or more of water per day depending on your workout.

During a workout that lasts longer than one hour make sure to drink plenty of water to account for all of your fluid losses (sweat) and for a really strenuous workout add some carbohydrates and sodium (i.e. Gatorade or coconut water). The reason for this is that during prolonged exercise carbohydrates become necessary to provide a metabolic molecule to continue fat oxidation – fat is our primary source of energy.

Top Five Benefits of Drinking Water

  1. Increases energy – Drinking plenty of fluids helps keep your body healthy and happy! Dehydration can do the opposite. Stay energized by staying hydrated.
  2. Promotes weight loss – By staying hydrated you can more accurately assess your hunger cues. Sometimes hunger can be mistaken for thirst!
  3. Flushes out toxins – The kidneys and liver are the filter systems within our bodies. Water is necessary for removal of waste and by-products from metabolism.
  4. Key to radiant skin – Our skin is made up of cells which are mainly water. Drinking enough water can reduce dry, tight, or flaky skin – meaning preventing wrinkles and glowing skin!
  5. Aids in digestion – Water plays a vital role in digestion by keeping things moving within your intestines. Stay hydrates for your digestive health.

My favorite way to drink water is with a squeeze of lemon. What’s your favorite way to add flavor? Tell me below!