Alissa Carpio / The Fit Freelancer

Health & Fitness Writer, Blogger and Brand Ambassador

I bring Fitness Appeal to your Brand.

Washington DC - Northern VA

Blog.

The Truth About Grains

Published in the September/October issue of MAX Sports & Fitness Magazine.
Grains
Paleo. Gluten-Free. Whole Grain. With so much conflicting information out there, it’s hard to determine whether grains are essential to our health or the path to destruction! In my latest article for MAX Sports & Fitness, I discuss the whole “grain” truth objectively, including what essential nutrients come from grains and how you can maximize grains as part of your diet, or get the necessary nutrients in your diet without grains. Includes expert advice from Amy Burkhardt, RD, MD, also known as “The Celiac MD.”

Click to read “The Truth About Grains” article.

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Recipe: Protein Balls

I’ve been wanting to share some recipes for protein balls, or protein truffles, for a long time now. I love this treat because not only is it a great option to kick your sweet tooth in a healthy way, but the recipes are very forgiving, quick, and versatile. You can basically just throw together some stuff from your pantry, and – voila! – instant tastiness!

This particular recipe was adapted from a friend, full-time working fit mom of three, wife, personal trainer and NPC Bikini Competitor Maddy Alvarado. For more great ideas, you can follow Maddy on Facebook or Instagram @Fitmommymaddy.

Maddy Alvarado

Maddy’s Raw Almond Butter Protein Balls

1 cup old fashioned oatmeal
2 T Chia Seeds
2 T Ground Flax meal
8 T (1/2c) Raw unsalted almond butter
4 T (1/4c or about 1 scoop) protein powder
4 T unsweetened carob chips
1/3c Walden farms pancake syrup
Mix all ingredients in a medium bowl, let chill for 15-30 minutes. Using a small cookie scoop, form balls and place on parchment lined cookie sheet. Chill until cold and set. Store in fridge in airtight container.

All the ingredients and finished version of Maddy’s Protein Balls!

Maddy's Raw Almond Butter Protein Balls

 

I added some ingredients that I had handy and just love.  I swapped natural peanut butter for almond butter and ground cacao nibs for carob chips.  Below is my version.

Alissa’s Oat Peanut Butter Protein Balls

1 cup old fashioned oatmeal (I used Bob’s Red Mill Extra Thick Gluten-Free Oats)
2 T Chia Seeds
2 T Ground Flax meal
1/2c unsweetened flaked coconut (I used Bob’s Red Mill)
1/2c plus 2 T natural peanut butter
2 scoops (1/2c) chocolate protein powder (I used MuscleMeds Carnivor)
1 tsp cinnamon
1 T stevia (I used Truvia)
1 T ground cacao nibs (use a coffee grinder)
2-3 T melted coconut oil
Mix all ingredients in a medium bowl, let chill for 15-30 minutes. Using a small cookie scoop, form balls and place on parchment lined cookie sheet. Chill until cold and set. Store in fridge in airtight container.

Note: You might have to play with the amounts of protein powder and nut butter/coconut oil to get the right texture.  The mixture should be moist enough that when you form the balls, chunks don’t fall off.  If you add 2 scoops of protein powder, you will probably have to add an extra 1-2 tbsp. nut butter/coconut oil.

After a quick chill and forming the balls…

Protein Ball Recipe

 

 

The finished version! Yum!  Goes great with a delicious cup of coffee in the afternoon. :)

Protein Ball Recipe

Coffee

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Snack Attack!

Published in the April 2014 Issue of MAX Sports & Fitness Magazine
Snack Attack
In my latest article, Snack Attack, learn the importance of each of the three macronutrients in terms of performance and recovery. Check out three delicious recipes for whole food, on-the-go snacking, courtesy of Healthy Jasmine (Jasmine Jafferali) and Pineapple and Coconut (Shanna Schad).

Click here to read Snack Attack! Article [PDF] or click here for the Digital Edition of MAX S&F Magazine and go to page 46 for the story.

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All About #FaithBite

#faithbite LogoHey friends! I am super excited to share my new project with you. As many of you may have seen, I commonly use the hashtag #faithbite on my Facebook Page and Twitter posts.

In case you were wondering, a #faithbite is a short, snappy bit of inspiration for your daily Christian Walk. I post scripture, inspirational quotes in line with Biblical truth, short devotional pieces and journal excerpts using this hashtag.

While I am the official registrar of #faithbite on Twubs, (http://twubs.com/faithbite) hashtags cannot be owned, and anyone may use them. So if you’re interested in following or participating, please use the hashtag to your heart’s content. You may also join my Twubs page as a contributor, or just follow along to get your daily #faithbite!

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