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Day #27- #29 The first 100 days: A journey to health and wellness

Day #27- #29 The first 100 days: A journey to health and wellness

Day #27- #29

 Over the weekend we have been busy getting ready for our trip to Disney, working out at the gym and preparing for our 30 day progress update. We are surprised by our physical changes even though we haven’t seen any changes on the scale for 2 weeks. Tomorrow we will post our pictures, measurements and our vital signs (Blood pressure and resting heart rate).

Next week will test our self-discipline, when we are going to Disney World to vacation and run a few races. We chose not to have a “Free Day” today because we want to use it next week.

 A few days ago Kristen made No-Bake Maple Pecan Protein Bars. They were delicious and we highly recommend them. We plan to make a few batches and take them with us on our trip.

 No-Bake Maple Pecan Protein Bars (from


•1½ cups whey protein, vanilla

•¼ cup + 2 Tbsp natural peanut butter (or almond butter, or nut or seed butter of choice)

•3 Tbsp pecans, toasted and chopped (or sub for walnuts or almonds)

•1 cup quick oats

•3 Tbsp sugar-free maple syrup can use real maple syrup (nutrition will change)

•3 tsp maple extract *

•1-2 Tbsp unsweetened almond milk (or milk of choice)


1. In a large skillet heat peanut butter and maple syrup.

2. In a large bowl, mix together the protein powder, oats and pecans.

3. Once dry ingredients are combined, add in the peanut butter, sugar-free maple syrup, maple extract and milk

4. Mixture will be a thick dough. If you can’t stir with a wooden spoon, use your hands

5. Press dough into an 8×8 pan (un-greased is fine)

6. Cut into 8 bars. Wrap each bar in plastic wrap or bag, and store in the freezer for grab-n-go.


 * maple extract can be found in the baking aisle of any grocery store

Natural Medicine & Rehabilitation

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