Last week I hosted my first nutrition workshop with adidas Runners New York. The key to my workshops is that they are interactive and offer  tangible takeaways. If there is one thing I can do to help others along their health journey, it is to teach them how to cook for themselves! This is a critical skill when it comes to staying the course. 

During the workshop we discussed setting weekly, monthly and yearly goals with concrete plans of action. We identified the “what,” the “how” and, most importantly, the “why” for each of these goals.  Inspired by the participants ambition, I created a “goal reminder” sheet to hang on their fridges so that come summertime, they can still have clear vision of their “why.” Im attaching the sheet below. Feel free to use and print and leave on your fridge!

When discussing goals I stressed the idea of being prepared. Sure, we can buy bars to throw in our bag for emergencies, but nothing on the market shelves can compare to making it yourself. With homemade bars you can control the ingredients and you can control the taste.

I had everyone make these matcha bites and coffee bites. I wanted everyone to see how easy it can be. When you have the right pantry staples, it’s seriously easier to bake than to go out and buy bars in the supermarket!  NOW Foods, a long time partner of mine, always has my pantry stocked with nuts and seeds and everything I need to make energy bites. And you can easily order everything from NOW Foods on Amazon! If you order direct from the site you can use this code- LOTTIENOW10 for 10$ off a 40$+ order, this is valid until March 31st.

These matcha bites are the perfect burst of energy that won’t have you crashing after a few hours. Matcha is a slow releasing caffeine that will continue to energize you. Paired with dates and nuts, it’s the perfect combination. I also used tahini (sesame paste). Tahini is great! It’s one of the richest sources of plant-based calcium out there. Most people don’t think to use it in sweet things but its super versatile and great if you are nut free.

Matcha Tahini Bites – Yields 22 Bites

  • 3 cups pitted dates (soaked in warm water for ten minutes)
  • 2 cups raw almonds, divided 
  • 1/2 cup tahini paste 
  • 2 tablespoons fresh lemon juice (1/2 lemon)
  • 1 1/2 tablespoons matcha powder
  • Dash of salt

Directions:
In a food processor process 1 cup of almonds and 1 1/2 tablespoons of matcha powder until a flour like substance forms. Then add in soaked dates, tahini, lemon juice and remaining 1 cup of almonds. Process until a dough-like substance forms. Once fully combined, transfer to a bowl and using a small ice cream scooper or tablespoon roll into balls and freeze.

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