Celebrity fitness trainer Emily Samuel is not one who oversees her nutritional advice with sugar. She says you can not interfere with healthy eating.
Samuel trains stars like Karlie Kloss and models of Victoria's Secret flocking to Dogpound – an exclusive Manhattan gym named in honor of Hugh Jackman's French Bulldog.
"I'll say what not everyone wants to hear," she told Business Insider. "Preparing meals – what bothers you the most, it actually helps you."
Scientific research supports Samuel by saying that people who consume more home-cooked meals consume less sugar consistently, eat healthier ingredients altogether, and consume fewer calories (even if they go out to eat).
Before Samuel goes out in the morning to train or meet her clients, she says she's grabbing some chilled protein balls without baking.
"It's my little secret," she said. "Those little healthy balls I make, which are literally five minutes long, last me the whole week, that's my breakfast every day."
Here's the simple mix-and-chill recipe that Samuel recommends
The five main ingredients are:
- 1/2 cup chia seeds (which are rich in healthy polyunsaturated fats and filled with omega-3 fatty acids that can lower cholesterol levels)
- 1/2 cup peanut butter (or a other nut butters of your choice)
- 1/3 cup honey (or agave nectar)
If you prefer, you can also add the following:
- One teaspoon of vanilla extract
- One more oat if the mixture appears too wet
- 19659010] Or slightly more nut butters if the consistency is too dry
Mix these ingredients in a bowl. Then Samuel said, "You roll them up into a ball, put them in the fridge and then, voila!"
You can use an ice cream scoop or spoon to make the balls, each as big as a golf ball. Then freeze them for an hour (if you need time) or cool overnight.
Samuel also likes to add protein powder to her balls, but you do not have to. There is still a heated debate in the nutritional community about how much protein we really need in our diet, and many nutrition experts stress the importance of eating wholesome, whole foods instead of relying on or overpowers to provide certain nutrient groups such as carbohydrates. Fats and proteins.
To spice up her recipe for breakfast batches, Samuel said she sometimes uses almonds instead of chia seeds, uses a seasonal twist such as pumpkin pie spice or adds some dried cranberries.
"You can even bring them to holiday parties," she said. "Be that cool person who has brought the healthy thing."