“Oh, Honey!”

Mitzi Dulan. RD. CSSD. 700 high

By Gina LaGuardia

When team nutritionist for the Kansas City Royals baseball team starts talking about “her honey,” don’t be surprised if sweet energy follows. That’s because Mitzi Dulan, RD knows that a secret ingredient for a quick, natural energy booster is, in fact, honey.
Perfect for that mid-afternoon slump or post-workout wipeout, honey is an ideal helper, she says, thanks to its unique blend of natural sweeteners that give it the ability to provide quick energy in any circumstance. It’s also a rich source of good carbohydrates, providing 17 grams per tablespoon that can work as fuel for your working muscles.
Here are a few honey-infused tips and a delicious recipe (one of BELLA’s favorites!) to get – and keep – you going in a sweet, healthy way:
No matter what fitness or eating plan you’re following, staying hydrated is always at the top of the list. Since honey naturally contains about 17 percent water, it dissolves easily. Add some honey to water for a budget-friendly sports drink.
When snack time strikes, opt for a mixture of nut butter and honey or honey and light cream cheese as a yummy fresh fruit or veggie dip.
Peanut butter and honey sandwiches on whole wheat bread are a great, high-energy snack to provide a good combination of carbohydrates, protein and fat.


Honey Peanut Butter Protein Energy Balls
Honey-Peanut Butter Protein Energy Balls

Yield: 2 dozen
Total prep time including chill time: 50 minutes


  • 1¼ cup – old fashioned oats
  • 3 tablespoons – shredded coconut
  • ½ cup – sliced almonds, finely chopped
  • 1 tablespoon – hemp seeds, shelled (optional)
  • 1 scoop – whey protein powder
  • ½ cup – honey
  • ½ cup – dried apricots, chopped
  • ½ cup – peanut butter

In a medium bowl add the oats, coconut, almonds, hemp seeds and protein powder. Stir until well distributed. Add the honey, apricots and peanut butter and stir well. Put mixing bowl into the refrigerator for about 20 to 30 minutes. Then roll into rounded balls. When chilled, they can last about 5 days.

Nutritional content per serving (3 energy balls):

  • Calories per serving: 196
  • Protein: 6g
  • Carbs: 25g
  • Fat: 8g
  • Fiber: 2.5g
  • Sodium: 41g
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