Trader Joe's sipping chocolate

WIAW #37: CPR + All The Standards

Good morning!


I’m writing to you today with a new certification under my belt. No, I’m not NASM certified just yet, but as of last night, I am CPR-certified. And technically, that’s the first step toward my personal training certification. The certification course I took last night was held in Santa Monica from 6-9pm. Obviously, the course was scheduled to accommodate 9-to-5ers, but it kind of threw off my meal schedule. Ahem, just saying.


CPR training class


The class was exactly what you picture when you think of CPR training, plastic dummy torsos scattered around the room. The dummies are a little sterile, but they are an effective learning tool. I really do feel capable of performing CPR now, but fingers crossed that I’ll never need to.


What I Ate Wednesday (WIAW)


It’s been a little while, so here’s a quick recap of what WIAW is all about: On Wednesdays, I post a bunch of pictures of food share everything that I ate for an entire day, from the time I woke up until the time I went to sleep. I keep these posts completely unedited, for better or for worse, because at least for me, the most interesting part of a person’s meal log is what they eat between the standard breakfast, lunch, and dinner.


I’ve pretty much been a fan of WIAW ever since I discovered that I’m not the only one who puts chocolate chips on a spoonful of sunflower seed butter and calls it a snack. WIAW is all about snack-acceptance.  




I was up early to prep yesterday’s post, update my iPod for the gym, and down a hot cup of bulletproof coffee before hopping in the car to drop Andrew off at work. I honestly don’t miss having a car at all, but it was fun to have full reign of the Hyundai yesterday.




After dropping Andrew off, I made a stop at LA Fitness, and thoroughly enjoyed an empty daytime gym. All of the weights were in their proper places, which is not always the case. I completed an upper body workout followed by about 30 minutes of sprints on the treadmill.


workout notes


As soon as I got home, I finished off Andrew’s leftover smoothie to tide me over until lunch. I also finished up and published yesterday’s post before showering and starting to think about lunch.


mini smoothie


Knowing that I’d be having an early dinner, I opted for a lighter lunch. I blended some protein powder, macro greens, banana, strawberries, and water into a protein smoothie, which I had with some leftover salad.


protein shake and a salad


Around 2:30pm, I needed a snack and pulled out a couple Sun Butter Oat Balls (recipe). If you look closely, you can see my nature leggings.


sun butter oat balls #nobake #glutenfree


When dinnertime rolled around, in this case it was around 5 o’clock, I wanted something easy and filling. I decided to go with BFD (breakfast for dinner) in the form of a broccoli & kale egg scramble. I could eat this meal every single day. I love it.


veggie scramble


When I got home from CPR class, the wind outside was gusting like crazy. It was pretty eerie, so I closed the windows and made some hot chocolate. Wind problem solved.


Trader Joe's sipping chocolate


Yesterday was a pretty typical day in terms of meals for me. Dinner may have been unusually early, but ever since college when I lived in a sorority house and dinner was served at 5 o’clock, I’ve liked eating dinner on the earlier side.


And now I’m already thinking about what’s for dinner tonight… Have a great Wednesday!




Do you prefer an early dinner or late dinner? I absolutely prefer to eat an earlier dinner. I really dislike the feeling of still being full when I go to bed. On the other hand, Friday or Saturday nights, I’m all about the late dinner, assuming there are a couple of appetizers and cocktails beforehand.



As always, you can get some food inspiration and see what others eat all day long, over on Peas & Crayons and Sprint 2 The Table. Cheers!


Sun Butter Oat Balls #glutenfree #nobake #proteinbite

No Bake Sun Butter Oat Balls

Good late-morning!


How is everyone? I just got home from the gym so I’m full of endorphins and hunger. I drove Andrew to work this morning so I can joy-ride around town in his car all day. Just kidding, I need the car for a CPR class I’m taking later this afternoon. Ok and maybe just a little joy-riding. (RIP Paul Walker.)


Almost every day, I feel like I come across a recipe for protein balls or energy bites, which sound like a great snack idea, but the second or third ingredient is always coconut. Personally, I am not a fan of the flakey white fruit. I don’t mind coconut flavor, per se; I’m just not crazy about the texture of it shredded.


I decided to do a little experimenting and come up with my own coconut-free energy bites… snack balls?… protein circlies?… still working on the name.


Sun Butter Oat Balls #glutenfree #nobake #proteinbite


The bad news is I was working with a limited pantry when I put these together. The good news is these have very few ingredients and are simple to make! I didn’t even use the food processor because it’s such a pain to clean. This is a one-bowl, 6-ingredient recipe. I hope you like it!


Sun Butter Oat Balls #glutenfree #nobake #proteinbite


No Bake Sun Butter Oat Balls

(t=teaspoon, T=tablespoon)

1 ½ cups gluten free rolled oats
½ cup sunflower seed butter (or any other nut butter)
1 scoop protein powder (I used Sunwarrior Warrior Vanilla protein powder)
1 T chia seeds
¼ cup dark chocolate chips
3 T maple syrup (honey would work, too)



Combine all ingredients in a large mixing bowl. If you have time, it helps to refrigerate the dough for 10 minutes or so before shaping, but it’s not essential.  When ready, shape into ping pong-sized balls, and really press them into shape. Once all of the dough has been shaped, store the balls in an airtight container in the fridge for up to a week.


Sun Butter Oat Balls #glutenfree #nobake #proteinbite


Makes about 2 dozen balls.


Sun Butter Oat Balls #glutenfree #nobake #proteinbite


As you can see, these ingredients are not shocking, nor are they revolutionary. Most of them are found in 100 other energy ball recipes. What I discovered is that it’s the ratio that’s important. You need enough “wet” ingredients to hold the balls together, and you need the right amount of dry ingredients so that you don’t end up with sticky balls.


Sun Butter Oat Balls #glutenfree #nobake #proteinbite


The point is, feel free to swap in and out your favorite ingredients with these. Just try to maintain the general ratio of wet to dry. And please, let me know what you think! I’d love to hear any add-in ideas you guys have… other than coconut, obviously.


Happy snacking!