Hello, my very favourite readers.
Last week I ran a little informal poll on my Facebook page asking what you wanted to see next, and the results came in loud and clear: healthy snacks and fitness and health posts. So today, you’re getting both—with Peanut Butter Apple Oat Bars, the perfect little grab-and-go snack. They’re easy to make, cheap, portable, and just the thing for a pre-gym boost, post-gym recovery, or those moments when you’re about to bite someone’s head off if you don’t eat soon.
These bars are moderate-carb, high-protein, and low-fat. And yes, let’s talk about those carbs for a second—because someone always shows up in the comments to say that “high carb/low fat” is why civilization is crumbling. Here’s the thing: if you move your body with any intensity—lifting heavy, doing endurance work, chasing after kids—you need carbs. Your muscles use glycogen (stored carbohydrates) for fuel. Your brain? It thrives on glucose. You can run it on fat, but it won’t be quite as sharp. So please—if you train hard, replace what you’ve burned. Your muscles will thank you.
And while we’re talking about food and social pressure, let’s get into one of my least favourite traps: sympathy eating.
You know the drill—you head out with friends determined to stick to your plan: lean protein, maybe a salad, no dessert, no booze. Then you sit down, and suddenly everyone is ordering cocktails, craft beer, burgers, loaded fries, and that one friend is chanting, “Come on, live a little!” Listen, sometimes they’re right—but living doesn’t have to mean ordering a round of drinks you don’t want or saying yes to dessert every single time. Being social does not mean surrendering your goals at the altar of peer pressure.
Order the chicken. Get the salad. Drink your water. And feel zero guilt about it. The key is to own your choice—whatever it is. If you want the burger? Get it. Enjoy it. And then move on. Do not—please—punish yourself with extra cardio the next day.
This is why I love the If It Fits Your Macros approach. It’s freedom, with a framework. If the burger and fries fit your macros, eat the burger and fries. If the salad and chicken fit your macros, eat those. It’s the simplest, least neurotic way I’ve found to hit my goals and still live my life. For me, that usually works out to 75% paleo-ish, 25% whatever-the-hell-I-want—still local, still organic when I can, but flexible enough to not lose my mind.
Now, let’s bake some bars, fuel those workouts, and get ready for next week…because I’m making you doughnuts.
One year ago: Apple Pie Pancakes
Two years ago: Better Than Lara Bars
Three years ago: Creamy Peanut Butter Pie
Four years ago: Rootbeer Float Cupcakes
Five years ago: Signature Big Ass Salad
Peanut Butter Apple Oat Bars
Ingredients
Method
- Preheat oven to 350°F. Line an 8" x 8" pan with parchment paper.
- In a small bowl, mix together powdered peanut butter and water.
- Stir in the oats, oat flour, coconut flour, psyllium, and almond milk until blended.
- Add remaining ingredients (except apple) and stir to blend.
- Stir in apple.
- Pour batter into parchment lined pan and place in center of oven. Bake for 22-25 minutes or until a toothpick inserted in the center comes out clean. Allow to cool for 15-20 minutes in the pan, then remove to a cooling rack and cool completely. Cut into 12 squares, or however you like...:)
Notes
Fat: 3.1
Carbs: 14
Protein: 18
Well said! These look awesome save me some!
And who is that striking gentleman in that picture. What a strapping young man.
Looooooooooooooove yooooooooooou!
Hi Elizabeth! I feel like I’ve been following you forever. I believe we had our first child around the same time frame and I remember because we both have redheads and redheads always stick together! 🙂 Nonetheless, it has been years since I’ve commented, but I’ve been here watching you transform and riding along during your journey for a healthier you. You seem to have learned so much and I appreciate that you are passing that on to your readers!
I was hoping you might have time to answer a question for me. It’s probably more complex than a simple yes or no, but I’d appreciate any direction you can give me. Several months ago, my husband and I started the P90X3 program (that’s the 30 minute program, in case you aren’t familier). Prior to this, neither of us did any exercise but we ate well and didn’t have an issue with weight. We weren’t seeking to lose weight with the exercise, rather to tone and build balance, stamina, etc. I have maintained my same weight, despite the cardio routines. However, my husband has lost about 10 pounds. Like I said, that is not ideal. He was already pretty slim and now he’s concerned he’s losing too much. He’s cut out all but 1 day of cardio and is focusing more on strength training with a little yoga/pilates added in. Here’s my question (finally!), what is he doing wrong that is causing him to lose the weight? I assume he’s not consuming enough calories, so what do you suggest he do about that? We’re not ones to add a bunch of empty calories to our diet just for the sake of adding them. Would adding healthy fats like nuts, avocado, eggs be enough? And when do you suggest he do that? Before exercising, after? He has been focusing a lot on his protein intake and I think he feels like he’s getting enough in that regard.
I think I’ve told you everything. If you have time, I’d love to hear your take on the situation. I really appreciate your time and wish you the best!
Hi Danielle! Thank you for being along for such a looooong time too! I really appreciate you taking the time to come out in the open and make a comment. I do think I have a solution. If he’s eating all the same food as before but has now lost 10 lbs, there is definitely a calorie deficit. I would suggest adding a starchy carb in before and after the workout (along with protein in the post workout window), this could be as easy as having a banana before the workout or after if he is so inclined. As well as that, he could add in another form of carbs with dinner. The carbs are what are going to help you grow those muscles. Carbs, carbs, carbs, I cannot emphasize them enough if you are trying to put on muscle. Fruit is not the best way though, as too much fructose can lead to weight gain, no matter what (and mostly adipose tissue, or fat). I would suggest the banana and then you could also add sweet potatoes, white rice, oats, etc for extra carbs. Just before and in the window after a workout are the best times to consume carbs, also first thing in the morning as well if he is an active guy.
Hope that helps!
Thank you SO much! I will pass this info on to him. I think the carbs could be the answer because after years of having “no carbs” drilled into our brains, it’s our tendency to steer clear. He does usually follow up his workouts with protein (either chocolate milk, a protein shake with banana, or jerky) but not the carbs necessarily. You’ve helped a lot and I’m anxious to tell him so he can try it. This morning he got on the scales again and was disppointed that he was still losing. He had a crazy active metabolism when he was younger and in college and he said he feels like he’s jump started that again. He could not put on weight (muscle or fat) for anything back then. What a terrible problem to have, right?! Ha! Thanks again!
My husband is the same. He eats over 400g carbs a day and barely gains at all. Up those carbs!
Those look great! And while I don’t do IFFYM (I’m a terrible tracker! Although I’m curious what change I would see if I DID commit to tracking…), I eat kind of like you. Great thoughts about eating out with friends, the value of carbs and that recipe is one I will have to try! Thanks.
Pingback: DIY Pumpkin Spice + 30 Healthy Fall Recipes - The Healthy Maven