You’re hitting the gym hard and your diet is clean and healthy yet the scale is stuck. What’s up?
What is adrenal fatigue? Very low carb and low kilojoule diets, as well as stress and exercise, can negatively affect the hypothalamus and adrenal glands. Also known as the hypothalamic-pituitary-adrenal (HPA) axis) which interact in a complex way to keep hormones balanced. This can lead to fatigue and a weakened immune system. Cortisol is also known as the stress hormone (released by excessively low carb diets) can worsen the problem.
Severe and prolong carb restriction can also result in de-sensitising your insulin pathways leading to a greater insulin response when carbs are eaten. Cutting out carbohydrates is not recommended. Your focus should rather be on selecting the right type of carb and watching the amount you consume. Finding a professional to re-evaluate and restitch your diet is a crucial stepping stone.
Incorrect Exercise: You may gym hard and frequent but exercising incorrectly, this can be harmful and counterproductive. If you stay with the same program for too long the body will adapt and weight loss will stall. Change your program every 6-8 weeks in terms of reps, weights and duration. Use longer cardio sessions interspersed with shorter intense sessions to really boost your fat metabolism and give your body the variety to really keep it guessing.
Metabolic adaptations and weight plateaus: Metabolic adaptation is a term used to describe how the body adapts to having a lower energy supply. These adaptations include:
a decreased metabolic rate, increase in hormones that promote hunger and catabolism and
a decrease in hormones that promote satiety, energy expenditure and anabolism.
A restrictive diet will typically lead to the loss of both fat and muscle mass which can adversely affect your weight loss.
Muscle is responsible for driving metabolism and maintaining a higher resting energy expenditure and a loss of total mass including lean mass results in lower caloric requisition on a daily basis to carry out daily functions. Your body is in effect adapting to the fewer calories. Weight loss will stall because your body just adapted, cutting calories is therefor not always the answer.
In our frantic efforts to lose weight, we tend to overcomplicate the process. Adhere to a few simple tips consistently and achieve that summer body you’ve always wanted. Nothing is as simple as it sounds but at least these golden rules take the guess work off your to-do list😉
Go High Tech
There are so many devices specifically designed to help you live a more health-conscious lifestyle. Make use of these to track your sleep quality, count calories burnt and monitor your heart rate to help inform your approach or highlight ways you can improve your health or training. If you’re not techy-techy inclined make younger and smarter friends😊They are always willing to help you with new and fancy apps as well as teaching you to make the best use of your reward programmes like Vitality with Discovery etc. This keeps the journey fresh and lively and is good for the budget as well.
Supplement your efforts
Science can increase your body’s ability to tap into and burn stored fat. This can accelerate your results and keep you from throwing in the proverbial towel. I would strongly recommend hiring a professional to formulate a meal-plan together with appropriate supplementation with your budget and your specific goals in mind. The amount of supplementation out there can be daunting and should be well researched if you’re going to go at it alone.
Grab a ready-to-drink protein shake, a functional food snack or protein bar to keep your calories and sugar in check. Most grocery stores now stock functional foods for the mindful eater so don’t derail your efforts when you are in a hurry or forgot your lunch box! We have plenty of snack ideas and recipes on the blog, this is a favourite.
Consistency is the only currency
And yes: you are essentially investing. Even though it is in your health and wellness and not in your coronation fund, which is just as important or even more so in the long run. Too many people switch between workout plans, supplements and diets because they want instant results and don’t want to use a plan in the long run. You can’t expect to see optimum results when you skip workouts, deviate from your diet plan over weekends or only remember to supplement before every second workout. So; trust your trainer and give your current plan a chance to work before you chop and change for the umpteenth time.
Be more mindful
Be deliberate. Every mouthful, every rep. Studies show that people who are engaged and present in the moment (mindfulness) while eating, tend to consume less calories. This also applies to dishing up. Notice what you eat and how it tastes in a focussed and deliberate way. You’ll derive more enjoyment from the food and feel more satisfied when you’re done. The same applies to your training. Optimize results through muscle activation and focused reps instead of just going through the motions.
Gains are made in between gym sessions when we fuel our muscles and give our body time to recover through adequate rest. It is only then that muscles can repair and regenerate to deliver all the metabolic and physique benefits already mentioned. Improve recovery by getting enough sleep, perform active recovery sessions, massage and foam rolling. This can enhance circulation and improve mobility while reducing a risk to injury.
Become more efficient
Time is an increasingly scarce resource in our modern lives and it is often gym time that gets cut to accommodate life’s other commitments. Simply cut down your workout time to still get in your training session by applying super sets or squeeze in a bodyweight session at home. The “get your groove on” song workout plan is also a tough little time saving program ready to help you burn some excess energy and calories.
Stay tuned to LENBROPHYfitness so you don’t miss out on my next episode of ‘how to uncomplicate your weight loss journey’. If you missed part 1, read it here.
In our frantic efforts to lose weight, we tend to overcomplicate the process. Making weight loss easier is more simple than you think. Adhere to a few simple tips consistently and achieve that summer body you’ve always wanted. Nothing is as simple as it sounds but at least these golden rules take the guesswork off your to-do list.
Portion control is essential
We all tend to overeat, especially right here in South Africa. Every family gathering there’s a reason to celebrate and with the celebrations, we prepare feasts and happily munch away. Proper portion control is however vital to rein in that runaway kilojoule count and reduce your chances of overeating. The general guideline is a palm-sized portion of protein, a handful of fruit, starch or starchy vegetables, a thumb size amount of fat and one cup of fibrous vegetables per meal. Aim for a diet that contains a variety of foods and colours.
How you eat, matters
Protein, fat and fibre will make you feel full faster. If you start with foods containing these food groups, they will keep you from overeating. Also, be mindful of the speed with which you eat, if you eat slower your brain will register you are full long before you’ve polished your plate.
Be Carb smart
Be mindful of your carbohydrates. The amount of carbs you should eat is highly individualised based on numerous factors. These include; your current level of insulin sensitivity, your daily activity levels, the type of exercise you perform as well as your genetics. Complex low-GI carbs predominantly from natural sources are always the best options. Sweet potatoes, brown rice, rolled oats and cruciferous vegetables come out on top. We could all potentially benefit from some sort of carb manipulation like carb cycling. This ensures we eat carbs strategically, consuming most before and after exercise to fuel training and support recovery.
Create a sustainable and healthy kilojoule deficit
You need to burn more energy than you consume. Yes, this is an oversimplification of a complex process that is influenced by hormones, genetics and lifestyle factors but is nevertheless the foundation of any successful weight loss program. The recommended approach entails creating a 2000 Kilojoule a day deficit. Familiarize yourself with nutritional tables and food values to remain within your daily limit.
Don’t shop on an empty stomach and snack on healthy beneficial snacks. See Len’s trail mix recipe or Siobhan’s roasted chickpeas. Ready to drink protein shakes, functional food snacks and protein bars are becoming more and more available in supermarkets for those days you forget to pack your own.
Visit the weight room (can’t wait for Virgin active to reopen!)
Weight training has a greater metabolic effect compared to conventional gym-based cardio options. This prompts your body to keep burning kilojoules long after you’ve put the weights down. Weight training, when combined with adequate protein and rest also builds more lean, shapely muscle. More muscle also creates a higher resting metabolic rate which means your body will burn more kilojoules throughout the day even when you’re at rest.
HIIT training works! It’s the most effective way to blast fat and tone your body during your gym session each day. These workouts are challenging because they incorporate multiple compound and complex resistance exercises (that targets multiple muscle groups) with heavy loads interspersed with explosive cardio intervals that boosts your metabolism. Limit rest periods between sets to elevate workout intensity. Research supports the notion that full-body workouts provide the best fat burning and weight loss results when compared to the conventional split training of the standard body building approach.
Stay tuned to LENBROPHYfitness so you don’t miss out on my next episode of ‘how to uncomplicate your weight loss journey’.
“Avocados are a stone fruit with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer. Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals” – Medical News Today.
Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
Although most of the calories in an avocado come from fat, don’t shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
Now: If you’re sold on the health benefits but you need a recipe idea, Kayleigh’s Avo Build up is just for you!!
Moving from Ellisras to “vuil-Vanderbijl” was in a lot of aspects very nerve wrecking for me. Gauteng in my mind was… too busy, too polluted, too “vaal” = pale = Vaalriver and completely soulless. When I started as a personal trainer at the Vanderbijlpark Virgin Active I was still very sceptical…and then I met Kayls. What a ray of sunshine. A born and bred Vanderbijlparker, she totally contradicted my preconceived ideas of the Vaal and its people. She has a dazzling personality that always inspires and training her is never dull and certainly never a tedious job. She is a confident and sassy young woman who truly lives life to the fullest and completely soulful. She is also an amazing dance instructor.
Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. What better way to use these guys than to use them in an egg pot recipe?
My very own egg pot started out in my bikini comp days when I was eating copious amounts of egg whites in order to build lean muscle. The egg yolk was considered the black sheep of the family and like all “forbidden” foodstuffs It became something of a treat meal in my diet.
I love to do my famous egg pot over weekends when I’m relaxed and in the mood for something that takes a little more time than my DIY muesli. Visit www.lenbrophy.fit for the recipe.
Len’s Egg Pot Recipe
Total Time: 5-15 minutes (depending on the brekkie stuff you want to include
1 or 2 boiled, free-range eggs per person.
Free range, pan fried piece of Boerewors or 2-3 pieces of chicken liver, vegetarian option = ¼ cup soaked and toasted chick peas – visit https://lenbrophy.fit/roasted-chickpeas/ for Siobhan’s toasted chick pea recipe.
Tomato and onion relish – I like mine home made but a can works just as well
1/2 cup steamed spinach or kale or 4 stalks of asparagus (you can use either one of these greens or even all 3 just make sure to adjust your amounts.
Rosa tomatoes and black pepper feta cheese.
Sautee your protein according to your preference. I love my boerewors just slightly crispy but still moist inside. The chicken liver can be lightly crispy as well and I like my chick peas nice and crunchy.
Boil your eggs to taste. I like mine still soft. 5-6 minutes in rapidly boiling water does the trick.
I like doing my greens in my steamer, the spinach and kale can just be wilted and the asparagus must still be crunchy.
Prepare your tomato and onion relish. I like my onion brown and my tomato soft enough for the skin to separate. I also like to add fresh basil to my relish giving the dish another taste dimension. Do your relish in the same pan you prepared your boerewors in, this gives the onion a nice weekend flavour😉
Add your ingredients to a small serving bowl (papbakkie) (one bowl for every dinner) starting with: Your greens, your protein, your relish and top it of with star of the dish your eggs.
I love lots of black pepper with this dish and of course season it with pink salt. (Himalayan.)
This egg pot recipe is truly yum and still complies to the ‘healthy and balanced’ guideline. Try and keep it as a weekend treat (boerewors option) because if you are using truly South African boerewors it is high in saturated fats. Be sure to tag me in your creations!
Pregnancy can be one of the most exciting and happy experiences in a woman’s life. It can however also be a confusing and overwhelming time for some mothers-to-be. The internet, magazines, and advertisements flood women with advice on how to stay healthy during pregnancy. Many women are overloaded with advice on which supplements you should be taking. Wondering what supplement to take while pregnant? I’ll give you the top 3 in this post.
It is generally recommended that healthy pregnant women get at least 30 minutes of moderate exercise daily, most days of the week. With your exercise regime now firmly in place; – see my “growing a baby and staying fit” program. Let me simplify the supplementation you need to ensure a happy and healthy pregnancy.
While most women know that high mercury seafood, alcohol, and cigarettes are off-limits during pregnancy, many are unaware that some vitamins, minerals, and herbal supplements should be avoided as well.
Information on which supplements are safe and which aren’t often varies between sources, making things more complicated.
Let me start at the beginning:
Why take supplements during pregnancy?
Consuming the right nutrients is important at every stage of life, but it’s especially critical during pregnancy, as pregnant women need to nourish both themselves and their growing babies. Pregnancy increases the need for nutrients. During pregnancy, a woman’s macronutrient intake needs grow significantly. Macronutrients include carbohydrates, proteins, and fats.
However, the requirement for micronutrients, which include vitamins, minerals, and trace elements, increases even more than the need for macronutrients. Vitamins and minerals support maternal and foetal growth at every stage of pregnancy and are required to support critical functions like cell growth.
Herbal supplements during pregnancy
In addition to micronutrients, herbal supplements are popular. Women often don’t inform their doctor they are taking them which make them a definite health risk. While some herbal supplements may be safe to take during pregnancy, there are far more that might not be. Although some herbs can help with common pregnancy complications like nausea and upset stomach, some may be harmful to both the mother and baby. Unfortunately, there isn’t much research regarding the use of herbal supplements by pregnant women, and much is unknown about how the supplements can affect expectant mothers.
Just as with medications, your doctor should approve and supervise all micronutrient and herbal supplements to ensure that they’re necessary and taken in safe amounts.
Always purchase vitamins from a reputable brand that is approved by the South African Health Products Regulatory Authority (SAHPRA) to oversee the country’s medical device and drug markets. SAHPRA is based on elements of South Africa’s Medicines Control Council (MCC). This ensures that the vitamins live up to specific standards and are generally safe to take.
1. Prenatal vitamins
Prenatal vitamins are multivitamins that are specially formulated to meet the increased demand for micronutrients during pregnancy. They’re intended to be taken before conception and during pregnancy and lactation. Observational studies have shown that supplementing with prenatal vitamins reduces the risk of preterm birth and preeclampsia. Preeclampsia is a potentially dangerous complication characterized by high blood pressure and possibly protein in the urine. While prenatal vitamins are not meant to replace a healthy diet, they may help prevent nutritional gaps by providing extra micronutrients that are in high demand during pregnancy. Since prenatal vitamins contain the vitamins and minerals that pregnant women need, taking additional vitamin or mineral supplements may not be necessary unless suggested by your doctor. Prenatal vitamins are often prescribed by doctors and available over-the-counter.
Folate is a B vitamin that plays an integral role in DNA synthesis, red blood cell production, and foetal growth and development. Folic acid is the synthetic form of folate found in many supplements. It gets converted into the active form of folate L-methylfolate- in the body. It’s recommended that pregnant women take 600 ug = milligram of folate or folic acid per day to reduce the risk of neural tube defects and congenital abnormalities like cleft palate and heart defects.
The need for iron increases significantly during pregnancy, as maternal blood volume increases by nearly 50%. Iron is critical for oxygen transport and healthy growth and development of the foetus and placenta. The recommended intake of 27 mg iron per day can be met through most prenatal vitamins. However, pregnant women with iron deficiency or anaemia need higher doses of iron, managed by their doctor. Pregnant women who are not iron deficient should not take more than the recommended intake of iron to avoid adverse side effects. These may include constipation, vomiting, and abnormally high haemoglobin levels.
The bottom line
Pregnancy is a time of growth and development, making health and nutrition a top priority. While some supplements can be helpful during pregnancy, many can cause dangerous side effects in both pregnant women and their babies. Importantly, while supplementing with certain vitamins and minerals may help fill nutritional gaps, supplements are not meant to replace a healthy diet and lifestyle. Nourishing your body with nutrient-dense foods, as well as getting enough exercise and sleep and minimizing stress, is the best way to ensure a healthy pregnancy for you and your baby. Contact me for your personalised mealplan!
Although supplements can be necessary and helpful in certain circumstances, always check with your doctor regarding doses, safety, and potential risks and benefits.
Stay fit, active, take your preggie vites and – always remember “Don’t stop until you’re proud”
Chickpeas, or garbanzo beans, are a type of legume. The most common type has a round shape and a beige colour, but other varieties are black, green, or red. Their nutrients have various health benefits, the yummy taste make them a must have ‘boontjie’ in the South African Kitchen! Roasted chickpeas bring out that yummy taste even more.
I love how South Africans still share recipes. I still own a handwritten recipe book where I keep mine; all with names like “Ouma Lettie se karringmelkbeskuit” and “Ma se maalvleissop”. When this lockdown began I received a chain whatsapp to send my favourite recipe to a friend and pass the message on making sure that every person in the chain receives at least 10 recipes… What a fabulous way to share your favourites with friends!
Well this is my story of Siobhan’s roasted chickpea recipe and of course the recipe itself😉
First things first:
What are the health benefits of this wonderfully versatile legume?
The protein in chickpeas may be beneficial for skin health.
Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health.
For people who are cutting down on meat consumption, a dish of chickpeas and rice, for example, can contribute a significant amount of protein to the diet. A cup of chickpeas provides almost one-third of an adult’s daily protein needs.
The nutrients in chickpeas may also help prevent a number of health conditions including diabetes.
Dietary fibres function as bulking agents in the digestive system. Bulking agents increase the feeling of fullness after eating, and protein has the same effect. This leads to less kilojoule intake which can lead to weight loss.
For people following a vegan or vegetarian diet, chickpeas are an excellent choice, as they provide protein, iron, selenium, and B vitamins.
Having known all the above for quite a number of years my own kitchen has been scandalously devoid of the chickpea. The simple reason: I didn’t know how to incorporate it as a tasty addition to my own diet.
I met Siobhan in the Virgin Active Vanderbijlpark earlier this year (while we were still allowed outside). She is one of those wonderfully unique, creative and kind personalities that colours the world around her. She has this deceptively sharp business-mind that’s disguised in the body of a supermodel and crowned with the flaming red hair of her Irish ancestors. Teensy bit jealous, yes. She is the rare kind of person you don’t forget. She is also an amazing photographer. (Go and have a look at her stunning work at sbrazierphotography.com.)
But back to my story;
I was describing to her how one of my colleagues are vegan and how I would like to introduce chickpeas into my diet with Kyle being a carnivore this tough and I’m not always great with new ideas in the kitchen. She immediately described her toasty/roasted chickpeas that made me now use the chickpea as a regular patron from my pantry!
I also mix and match using whichever spice I fancy on the day. What is your favourite flavour?
So how to:
Preparing dried chickpeas
1. Sort and wash: Depending on the supplier, there may be small rocks, dust, or other debris in the package.
2. Soak: Leave the chickpeas in water overnight, or until they split easily between the fingers. Soaking dried legumes reduces the cooking time, helps break down ingredients that can cause gastrointestinal discomfort, and removes some harmful substances in raw legumes.
3. Cook: Drain and rinse the chickpeas, then place them in a pan with a little olive oil. Roast them until they are nice and crispy! Don’t add salt until they are ready (they tend to get rubbery from the added sodium) Siobhan likes to add a pinch of paprika. I especially like the “biltong and parmesan” infused spice from ‘Funky ouma’ or the “Rosemary and olive oil” infused spice from Ina Paarman’.
Other options include cooking them:
in a pressure cooker for 1 hour
in a slow cooker for 4 hours on high heat or 8 hours on low heat
Other tips for incorporating cooked or canned chickpeas into a diet include:
tossing chickpeas, vegetables, and a variety of other legumes — such as beans and lentils — in vinaigrette to make a protein-rich salad
sprinkling some canned or roasted chickpeas into a salad to add texture and a nutty flavour
using chickpea flour when baking to add fiber, protein, vitamins, and minerals
blending chickpeas with olive oil, garlic, lemon juice, and tahini to make hummus, which can be a dip or spread
adding chickpeas to a vegetable soup or stew to add nutrients, and serving with whole-grain rice for complete protein
using chickpeas to replace some or all of the meat in soups and stews
mixing chickpeas with any spice for a delicious side or snack
making falafel by mashing chickpeas with cumin, garlic, chili, and coriander, separating the mixture into small balls, and frying them until they are crisp
Happy chickpeaing and if you make some, tag me on my Instagram.
Trail mix recipes – there is 100s on the Internet! Why are they so popular? Living in today’s fast paced world, trail mix is the ideal snack for the whole family- packed with wholesome goodness- it makes healthy snacking quick, easy and yummy!
My favourite memory of trail mix comes from my Mom making my sisters’ and me “exam-survival-packs” consisting of snacks and bible verses. She always threw in a homemade trail mix with oupa Gerrie’s peanuts straight from the farm. She also loved raisins and saltines that added a nice balance to her recipe. Today, I’m giving you 2 trail mix recipes that will win over the whole family.
“Trail mix or scroggin is a type of snack mix, typically a combination of granola, dried fruit, nuts, and sometimes chocolate, developed as a food to be taken along on hikes. Trail mix is considered an ideal snack food for hikes, because it is lightweight, easy to store, and nutritious, providing a quick energy boost from the carbohydrates in the dried fruit, and sustained energy from fats in nuts.”
Interesting fact: ‘The combination of nuts, raisins and chocolate as a trail snack dates at least to the 1910s, when outdoorsman Horace Kephart recommended it in his popular camping guide.’
Trail Mix Recipes: The Building Blocks of Decadent Trail Mix
1. Nuts Feel free to use any kind of nut here! Ideally, purchase raw nuts that haven’t been coated and roasted in hydrogenated or soybean oils and salt. You’re welcome to dry roast them at home for an added homemade feel, but if you’re a nut purist, just keep them raw.
2. Seeds Don’t forget about seeds! Often overlooked for the health benefits of nuts, seeds actually pack a serious nutritional punch including protein, iron, magnesium and an array of vitamins and minerals. Again, look for raw, unsalted seeds.
3. Dried Fruit Because of the high sugar content in dried fruit, they’re a great snack to help boost your low blood sugar after a high dose of physical activity. Be careful when picking dried fruit!
Do your best to find sun dried fruit that isn’t coated in sugar and is ideally unsulfured. It’s more expensive, but it’s worth it.
4. Favourite Extras! Just because it’s healthy doesn’t mean you can’t throw in a little fun! I’m all about balance, so feel free to add in a handful of your favourite decadent feel good treats. My favourites are coconut flakes and dark chocolate, what’s yours?
Ma Kowie’s Healthy Trail Mix recipe is easy to make and customize, loaded with healthy fats from wholesome nuts, dried fruit, and all your favourite extras:
Ma Kowie’s Healthy Trail Mix Recipe
Total Time: 5 minutes
Yield: 4-5 cups
INGREDIENTS For the customizable version:
1 ½ cups raw nuts i.e. almonds, pecans, cashews, peanuts etc.
1 cup raw seeds i.e. sunflower, pumpkin, poppy seeds etc.
1 cup unsweetened dried fruit
Extras (amounts vary) i.e. ½ cup chopped dark chocolate, ½ cup coconut flakes
1 cup popcorn
½ tsp sea salt
½ tsp cinnamon
pinch of black pepper.
Combine all ingredients in a large bowl and mix well.
Store in a mason jar (don’t use single use plastic for this, being the green diva that you are).
Will keep for up to 1 month.
Always remember a portion of trail mix is approximately 1 cupped palm. Two cupped palms if you’re on any of my exercise programs.
My Go-To Trail Mix Recipe
Total Time: 5 minutes
Yield: 4-5 cups
1 cup Raw almonds (High in unsaturated fats)
½ cup Raw Grondboontjies (Peanuts) (I toast mine in the oven for 10 mins at 200 degrees Celcius)
½ cup raw sunflower seeds
½ cup raw pumpkin seeds
½ cup unsweetened, cherries
½ cup unsweetened, raisins
¼ cup chopped 82% dark chocolate
¼ cup of coconut flakes
¼ tsp sea salt
½ tsp cinnamon
pinch of nutmeg
1. Combine all ingredients in a large bowl and mix well. 2. Store in a mason jar. (Never ever use single use plastic if you can avoid it.) 3. Will keep for up to 1 month.
Optional: If you really need the extra sweetness, you can coat the mix with a 2 tsp xylitol before storing.
Enjoy! If you make any of these be sure to tag me on Instagram! What’s your favorite trail mix recipes?