Macro Mondays

homemade almond joy protein bars {vegan + gluten-free}

It’s almost a year since I started tracking macros, and while the summer was a little loosey goosey, I still managed to keep off 20 of the 23 pounds I lost once I transitioned into maintenance mode about six months ago. This summer I focused on increasing my walking stamina, and did so with great success. 

I wake around 5:30 am every weekday, and go for a walk along the reservoir. My goal is 40 to 42 minutes each way. When I first started these walks in late spring, they yielded 8,000 steps. Soon they increased to 10,000, and now about five months later, in the same length of time, I walk about 12,000 steps. This time of year, I get an extra special treat of watching the sunrise during my walks.

An important component of my morning routine is also making sure I fuel up a little before my walks. You wouldn’t attempt to drive a car without gas, and the same goes for your body. Whether you’re walking or doing strength training, eating before you begin is imperative.

Most mornings I start off with a mini protein shake using Truvani protein powder (14g), Greek yogurt (120g), water (60g),  ice cubes and a few pinches of cinnamon. It’s more of a meal enhancer than a replacement since I cook a full breakfast when I come home after my walk.

I don’t rely on protein bars as a meal replacement either but do keep them in my purse to make sure there’s always a healthy bite to boost me when needed. Buying protein bars is challenging. Either it’s a list of ingredients I don’t want to put in my body like alternative sweeteners, or more commonly there’s soy in them, usually in the form of soy lecithin. Since I can’t eat soy, that limits my options for store-bought protein bars. Go Macros is a soy-free brand that I do enjoy with a good list of ingredients that inspired me to start making my own a couple of months ago.

Life has been extra busy lately, shuttling back and forth to Brooklyn once a week to visit my mother. She’s been ping-ponged between the hospital and nursing home the last few months. Keeping a nutritious snack on hand helps me avoid the pitfalls of eating on the go during these long drives back and forth—a little something to tide me over until I can sit down for a real meal.

Lots of protein bar recipes add the raw oats straight into the food processor. I prefer to toast them first to accentuate the nutty notes, and also cook them a little to help with easier digestion. These protein bars are also vegan and gluten-free provided you use certified gluten-free oats and a dairy-free chocolate chip.

Hope the week ahead is a gentle one, and for those celebrating Rosh Hashanah—Shana tovah u’metukah! Be well, and remember to be kind. —xo, j.