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Holiday Pre OR Post-Workout Bars & A Note on Navigating the Holidays!

First, a note on navigating your nutrition during the holidays:

In order to stay on track with your health, fitness, or weight loss goals this holiday season, I’ve compiled a few tips and a delicious recipe update for you! 

How to make your holidays healthier:

  1. First and foremost, you must PLAN, PLAN, PLAN! Not having a plan, is planning to fail, plain and simple. Plan ahead to bring your own healthier alternatives to your favorite holiday dishes. Search for healthier recipes on Pinterest or google. When searching for holiday recipes to make this season, try using search words such as: paleo, primal, keto, low carb, processed free, grain free, or Whole 30. Making your own healthier version of holiday favorites can help prevent you from over indulging in less than healthy dishes. This will leave you feeling full and satisfied, rather than stuffed and in a turkey coma! 

  2. Moderation is still important during the holidays! A cookie (or two) during a holiday party is ok, just don't eat the whole tray! 

  3. If you’re traveling for the holidays you can plan ahead by packing clean snacks to take along with you like organic raw nuts, grass-fed beef jerky, Primal Kitchen collagen bars, Bullet Proof bars, organic dark chocolate, or try my portable pre-workout bars (see the updated recipe below). You can also plan ahead by doing some research about healthier restaurant options in the area you're traveling to, so you know where you can get food that keeps you on track to reach or sustain your goals! Find Me Gluten free is a great app to use when searching for healthier restaurants. 

🎄🦃Happy, Healthy Holidays to you all!!🕎🍽

This recipe is nutrient dense, gluten free, grain free, paleo, primal, vegetarian, Keto friendly, lower carb, & dairy free!

What Makes this High-Vibing Food?

  • First and foremost, putting your own love, gratitude, time and energy into making foods at home will automatically raise the vibration of the foods/meal. This will also help to balance your sacral and heart chakras. Putting your love into the food you prepare will literally raise the vibrational frequency as love is the highest vibration out there!

  • You are what you eat and what your food eats. Using organic, GMO free, free/pasture raised, wild caught, minimally processed ingredients lead to an overall higher vibrational frequency. Basically, eating organic provides us extra energy currency!

  • This dish is rich in protein, collagen, and gelatin, which is grounding and protective. It also supports the root chakra.

  • Contains calcium, a key root chakra nutrient.

  • Contains red colored foods. Red vibrates at about the same frequency as the root chakra. So, eating red foods helps to maintain the proper root chakra frequency.

  • This recipe is full of healthy fats and oils, which supports the sacral chakra.

  • Contains seeds, which are full of healthy fats, that support the sacral chakra.

  • Contains nuts, which is both grounding and flowing, and thus supports both the root and sacral chakras.

  • This recipe is higher in carbohydrates, providing the solar plexus chakra with both long-lasting sugar sources (like fiber) and quick acting sugars like glucose.

  • This recipe is high in fiber, which supports all three of the lower chakras as it aides in the movement and flow of bulk during the digestive processes.

  • Contains yellow/tan/golden colored foods, which help raise the body’s frequency to that of the solar plexus, helping to balance it.

  • This recipe contains chocolate, which works to stimulate and replenish the third eye chakra.

Equipment Needed to Create this Recipe:

  • hand mixer or stand mixer

  • mixing bowl

  • parchment paper

  • double broiler (optional)

  • baking sheet or glass casserole dish

  • measuring cups/spoons


Portable Holiday Pre or

Post-Workout Bars, 2.0

(gluten free & paleo)

Prep time: 1 hour Cook time: 5 minutes Yield: 10


  • 2 cups organic, unsweetened, shredded coconut

  • 1 cup nut butter (cashew or almond are best)

  • ½ cup pomegranate seeds

  • 2-4 oz. of dark chocolate (at least 70% cacao)

  • 4 tbsp. coconut oil (or grass-fed butter)

  • 4 tbsp. almond meal

  • 2 scoops of collagen peptides

  • 1 scoop of grass-fed gelatin

  • ½ -1 tbsp. stevia powder (or 1-2 tbsp. maple syrup)

  • 2 tsp. pure vanilla extract

  • 1 tsp. cinnamon.

  • ½ tsp. pumpkin pie spice (optional) 

How to Create this Recipe:

  1. Mix the all the ingredients, except the chocolate and pomegranate seeds, in a large bowl with a hand mixer or in a KitchenAide mixer. 

  2. Once mixed, spread evenly onto a parchment lined baking sheet or glass casserole dish.

  3. Then, melt 2-4 oz. of dark chocolate (at least 70% cacao) with a double boiler or in the microwave. Once the chocolate is melted, drizzle it on top of the pan of bars.

  4. Finally, sprinkle with the pomegranate seeds.

  5. Refrigerate until the sheet of bars has hardened and then cut it into 8-10 bars.

  6. Enjoy!!



Serving Size: 1 (based off of 10 servings total)

Calories: 445

Fat: 41 g 

Carbs: 16 g 

Protein: 11 g

*All nutritional information are estimations and will vary.


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