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Emily Samuel, a renowned fitness trainer, is not one to give nutritional advice. She says you can not fool your way to a healthy diet.
Samuel is a trainer of stars such as Karlie Kloss and models for Victoria's Secret who flock to Dogpound, an exclusive Manhattan gym named in honor of Hugh Jackman's French bulldog.
"I will say what everyone does not want to hear," she told Business Insider. "Preparing meals – what's the most boring thing to do? In fact, that's what will help you."
Scientific research supports Samuel on this point: people who consume more home-cooked meals consume systematically less sugar, consume healthier ingredients and consume fewer calories (even when they end up eating).
Before Samuel came to the door in the morning to play sports or meet her clients, she said that she was catching some pellets of chilled protein without cooking.
"It's my little secret," she says. "These healthy, boneless little dumplings that I prepare, which take literally five minutes, last me all week long – it's my breakfast every day."
Here's the simple mix-and-cold recipe Samuel recommends
The five basic ingredients are:
- 1 cup oat flakes (oats is an excellent source of healthy fat, protein and calcium)
- 1/2 cup of cocoa chips
- 1/2 cup of chia seeds (rich in healthy polyunsaturated fatty acids and rich in omega-3s that can help lower your cholesterol)
- 1/2 cup of peanut butter (or another nut butter of your choice)
- 1/3 cup of honey (or nectar of agave)
If you wish, you can also add:
- A teaspoon of vanilla extract
- A touch more oats if the mixture seems too wet
- Or a little nut butter if the consistency is too dry
Mix these ingredients in a bowl. After that, says Samuel, "you roll them into a ball, put them in the fridge, and then you're done!"
You can use a spoon or ice cream scoop to form the balls, each one the size of a golf ball. Then freeze them for an hour (if you're in a hurry) or refrigerate them overnight.
Samuel also likes to add protein powder to his balls, but that's not a requirement. There is still a lively debate within the nutrition community about how much protein we really need in our diets. Many nutrition experts are beginning to emphasize the importance of eating healthy, whole foods rather than relying on powders or specific nutrient groups such as carbohydrates, fats and proteins.
To add spice to her breakfast-ball recipe, Samuel said that she sometimes used almonds instead of chia seeds, sprinkled with a seasonal twist like pumpkin pie spice, or added dried cranberries.
"You can even bring them to Christmas parties," she said. "Be that cool person who brought the thing in good health."
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