Monthly Archives: May 2014

Protein Bites

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What a weekend! I managed to pack so much fun in the past three days it’s going to make going back to work tomorrow extra hard! On Saturday we went to the farmer’s market, had a donut from the holy donut, and planted our garden. Then Angus went to Orono to visit a friend and I stayed home and went for a walk in the Fore River Sanctuary with my friend Emily and went to a yoga class at Greener Postures later in the evening. Sunday I slept in and decided to go for a long run around Back Cove and to East End beach. After an afternoon of lounging on the couch we had some friends over for a BBQ. This morning we went out to breakfast at The Front Room, then went mountain biking on the trails around Portland and had milkshakes from duckfat. So much food, so much exercise, and so much fun!

Oh, wait… this post is supposed to be about Protein Bites. These are my latest creation in my effort to not buy granola bars from the store so much. They are DELICIOUS and taste almost like those little peanut butter balls dipped in chocolate that people make at Christmas time. Okay! Here’s the recipe:

Protein Bites

  • 1 cup oats
  • 1/2 cup peanut butter
  • 1/2 cup unsweetened shredded coconut
  • 1/3 cup brown rice syrup (you can find this at wholefoods… might be able to use honey or agave as well. Really anything sticky that’ll hold these delicious things together)
  • 1/4 cup chocolate protein powder (I use Plant Fusion)
  • 1/4 cup chocolate chip

Mix everything together, roll into balls, and refrigerate 🙂 Oh, and eat!


Race Report: Tri For The Y

My legs are extra sore this morning after competing in the Tri for the Y yesterday at the Freeport YMCA. I did this race last year and was so excited to do it again this year. I LOVE that the swim portion of the race is in the pool and it’s just a really fun event in general, whether you’ve done hundreds of triathlons or doing it as your first race. Anyway, here is a recap of the course!

325 Yard Swim

You start the swim in the deep end of the pool and swim 13 lengths and get out in the shallow end and run to the transition area. You start in the water and share the lane with one other person. I really don’t care for open water swimming and there are not too many triathlons that have a pool swim so this adds to my love for this race 🙂



Usually the bike course is 13 miles but this year there was a last minute change and it got shortened and re-routed. I think this year’s was about 11 miles. The “new” course was a two loop course that seemed like it was slightly up hill the entire time. Even though it was shorter I would say it was much more challenging! The course felt slow and so did I. It was also a windy day… I will be very excited next year when the course returns to what it normally is 🙂



This is the part that usually kills me. The course is almost completely flat. Oh, except for that GIANT hill right in the middle of it! It’s advertised as a long gradual climb but it’s really just a straight up hill. My favorite part of the run portion of triathlons is knowing there’s nothing left to do afterwards! Needless to say I was happy to cross that finish line 🙂


Angus and I both won our age groups and we got pint glasses! This was probably the most useful prize I have ever won in a race! IMG_0517

Also, Angus is pretty darn fast. Even if he stands on the bottom of the pool during the swim. 🙂

So what’s next? No more triathlons until August. I have my eyes on the Old Port Half Marathon in July though. Then in August it’s either REV olympic or half iron man, and tri for preservation.






TRX/Kettlebell Workout

This is the awesome workout that I did last week at IDEXX that I promised to share. Sorry it’s so late! This week has been a busy week getting ready for the “Tri for the Y” sprint triathlon that I’m doing this Sunday. Spring has finally made an appearance in Portland and unfortunately it’s going away just in time for the weekend. Good thing I spent three years racing bicycles in college and I know how to ride in the rain. Anyway, here is the workout! Let me know if you have any questions on any of the exercises. 🙂 Have fun!

trx kb workout

Berry Oat Squares


What a beautiful sunny Wednesday.  This morning I’m heading to IDEXX to teach TRX/Kettlebells. I have an awesome workout planned and will share it later! But first… Berry Oat Squares. I saw this recipe on the “Morning Menu” segment of the news on Sunday and immediately decided that I HAD to make them. This is the recipe from the bars they sell at the coffee shop Crema down on Commercial street. Even though there is seemingly a ton of brown rice syrup in them they’re not too sweet so I think they’re good for a mid morning snack. They’re also gluten free and vegan. Here is the recipe and the video that I saw on the news! Enjoy 🙂


4 cups berries (2 cups blueberries, 2 cups raspberries)
½ cup brown rice syrup
½ apple juice
1 teaspoon vanilla
4 tablespoons cornstarch mixed with the juice to form a smooth paste
Combine above ingredients in saucepan. Bring to boil over medium-high heat. Continue to stir as mixture boils and thickens
7 cups rolled oats
1 teaspoon cinnamon
1 tablespoon baking powder
12 ounces unsweetened applesauce
¾ cups of brown rice syrup
½ teaspoon of salt
2 teaspoons of vanilla
Combine all ingredients in large bowl. Coat a 9” x 13” pan with cooking spray
Spread ½ of oat mixture in bottom of pan
Cover berry mixture
Top with the rest of oats
Bake 325 degree for 20 minutes
Let cool completely before cutting into squares
Yields 12 servings