Vegan Chocolate Protein Bars

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Vegan Chocolate Protein Bars
Skip the store-bought, processed protein bars and make your own with quinoa for a yummy, potassium- and protein-packed snack. One bar delivers all the energy you need to fuel your busy afternoon and your workouts.

Ingredients:
¾ cup dry quinoa (or about 2 cups cooked)
½ cup dates, pitted
3 tbsp agave nectar
2 tbsp vegetable oil
2 tbsp ground flaxseed
½ tsp almond extract
¼ tsp salt
½ cup protein powder (use your favorite brand, Frazier likes an unsweetened hemp version)
½ cup whole-wheat flour
¼ cup shredded coconut
¼ cup vegan chocolate chips

Directions:
Preheat oven to 350 degrees F. Spray an 8×8 baking dish lightly with baking spray. Rinse the dry quinoa in cold water, then let sit in a bowl of water for 10 minutes. In the meantime, bring 1 cup of water to boil. Drain the quinoa and add to the boiling water. Cover, and reduce heat to simmer for about 12 minutes. Let cool enough to handle. In the bowl of a food processor, combine the cooked quinoa, dates, agave nectar, vegetable oil, flaxseed, almond extract, and salt. Process until relatively smooth (the quinoa is so small it stays slightly lumpy). In a small bowl, stir together the protein powder, flour, and stir-ins. Fold this dry mixture into wet mixture with a spatula. The dough is very thick, like cookie dough, so use the spatula to press into prepared pan evenly. Bake for about 22-25 minutes, until firm. Let cool, then slice into a dozen bars. Store in an airtight container for up to a week, or freeze for up to 3 months.

Makes 12 servings

Per serving (1 bar): 184 calories, 5.4g fat (3g saturated), 29g carbohydrates, 37mg sodium, 113mg potassium, 3g fiber, 7.3g protein

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How to Increase Your Natural Growth Hormone Production

Growth hormone (GH)

is naturally produced in the pituitary gland but the production of this hormone decreases as we age, especially in men over the age of 40. This decrease leads to loss of both muscle mass, increased fat, and loss of energy and mental acuity. Research on synthetic growth hormone has been inconclusive, as side effects vary. However, there are many nutrients that can stimulate your body's production of GH and help maintain youthful levels of this important hormone.

The best ways to increase GH in the body are by lifestyle changes and by adding nutrients that support endogenous GH secretion. Numerous nutrients are needed to fuel the natural production of GH.

Lifestyle Recommendations to Boost Natural Growth Hormone Production

Both sleep and exercise have been shown to help increase GH production. GH is released at night, via messages from the hypothalmus. Vigorous exercise also helps induce GH release. A diet low in simple sugars is also advised, because GH release is inhibited by insulin.

Nutrition to Boost Natural Growth Hormone Production

Protein
Along with exercise and sleep, protein is needed to provide the essential amino acids necessary for GH synthesis. Protein is utilized by the growth hormones to build muscles.

Glutamine
The amino acid Glutamine is especially indicated in bolstering the immune system, aiding absorption in the intestines, and regulating the conversion of protein to muscle. L-Glutamine has been shown to stimulate growth hormone release.

Choline
The neurotransmitter choline (acetylcholine) is a nutrient used for memory and brain function and preventing Alzheimer's disease. It has been found to aid the manufacture of GH in the body.

Niacin
B vitamins help balancing hormone levels and niacin , B3, has been shown to release growth hormone's GH levels. In one study, 500 mg of niacin caused a significant rise in growth hormone. When fatty acids were injected along with the niacin, the effects slowed, as the growth hormone production is slowed by fatty acid. Niacin is best absorbed when taken during fasting, or on an empty stomach, as insulin and glucose are also known to inhibit growth hormone production.

Conclusion
Growth hormone production decreases as we age. With exercise and proper sleep, the endogenous GH levels can be maximized. With additional nutritional supplementation, natural growth hormone production can be increased and the mental and physical side effect of aging can be slowed, leading to a more productive lifestyle as we age.

30-Second Protein COokie

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30-SECOND PROTEIN COOKIE

1 teaspoon butter
1/2 scoop vanilla or chocolate whey protein powder, 1/6 cup
2 teaspoons truvia or stevia
Water, about 3/4 teaspoon plus 1/8 teaspoon
Opt: Top with nut butter of our choice


In a small microwaveable bowl, heat the butter in the microwave about 20 seconds or until melted. Stir in the whey powder and granular Splenda as well as you can. It will be very dry. Gradually add some water, about 1/8 teaspoon at a time, just until you can form the mixture into a ball that isn't too sticky to handle. Keep the dough ball in the bowl and microwave on HIGH 15-30 seconds or until the dough puffs up. Don't over cook it or it will come out very dry :( . In my microwave it takes about 15 seconds or so. Cool and eat.

If you microwave the cookie for about 15 seconds you'll get a more tender, chewy cookie but it won't be very big. Microwaving it for closer to 30 seconds causes the dough to puff up almost twice as much but the cookie will be pretty dry and crumbly