Nutrition Babes - Think Healthy ... Not Skinny

We continuously hear about the same struggles from our clients which we’re sure you can all relate to: “I have no time for a healthy breakfast!” “What should I eat before and after I exercise?”, “What is a good snack?” or “My kids won’t eat any fruits or vegetables!”. Our answer to these more than common dilemmas…SMOOTHIES! Smoothies are a great way to pack balanced nutrition into your day. When made correctly, this quick and portable meal or snack is jam packed with vitamins, calcium, fiber and protein. Breakfast is the most important meal and many individuals skip it. Blend a smoothie in just minutes, pour it into a portable cup and you’re out the door. It’s that simple. This fiber and protein packed breakfast will keep your hunger at bay and your body properly fueled. If you’re on your way to exercise, you’ll have the perfect combination of carbohydrates and protein to fuel you through your workout without the added sugar. AND a smoothie made with Greek yogurt is the perfect post-workout snack to replenish depleted protein stores. Are you having trouble feeding picky eaters? Whether it’s the kids or an adult who just does not include a variety of fruits and vegetables, smoothies are a great solution to sneaking them in. So where do you start? A good quality blender is always worth the high sticker price. It will save you a bit of time to reach your desired consistency without too many adjustments. Next, start with a basic base: fruit or veggies, Greek yogurt and ice (if fruit and vegetables are not frozen). A good tip is to always have cut up fruit and veggies in your freezer. Also, make Greek yogurt a staple in your refrigerator and keep the ice trays filled. Look into purchasing a good quality portable cup. It will keep your smoothie cool and allow for a “grab and go” meal or snack while running out the door. Keep on hand some “add-ins” to pump up the nutrition, such as Hemp seeds, Chia or flax seeds. Try some of our “tried and true” recipes, enjoy!

Creamsicle Smoothie

Wild Blueberry and Greek Yogurt Smoothie

Strawberry Smoothie

Very Berry Greek Yogurt Smoothie

Other Protein sources to add:

Soymilk

Tofu

Skim milk

Nuts, ground

Almond milk

“Add ins” rich in omega-3 and fiber:

Flax seed, ground

Hemp seed

Wheat germ

Chia Seed

Tips and Twists:

· Smoothie is too thick? Add skim milk, 100% fruit juice, soymilk or almond milk.

· Smoothie is too thin? Add more Greek Yogurt, fruit, ice cubes, or tofu.

· Smoothie is too tart? Add some honey.

· Smoothie is too sweet? Add some lemon juice.

· Adding a dark colored vegetable like spinach or kale? Mix in some blueberries. The berries will mix well for a more appealing color.

Think Healthy…not Skinny!

Topic: Healthy Snacking
2012-02-16 14:09:15

How do you choose an energy bar?

Walk into any supermarket, convenience or vitamin store and there is a seemingly endless assortment of energy bars, each offering something different. Choosing the right energy bar for you is no easy task, but with a little guidance we will show you how to navigate the sea of available products.

Regardless of your personal goals, there are a few ground rules when choosing a bar:
1. Look for bars with all natural ingredients, without additives or preservatives.
2. Choose a bar with the lowest amount of sugar possible to accomplish the task, preferably from honey, agave or another non-refined sugar source.
3. Look for whole grains such as oats and avoid refined grains.
4. Seek out an offering that contains some protein and fiber.(At least 3 grams of each)

How to make energy bars work for you:
1.If weight loss is your goal you need to choose your snacks very wisely. There are a few bars we like that can fit into a weight loss regimen without providing too many calories and undermining your efforts. Look for a bar that has less than 150 calories.
2. If you need to replace a meal, make sure to add a protein source such as a hard-boiled egg, skim milk, Greek yogurt or a low fat cheese stick.
3. As a pre-workout snack, enjoy one of the lower calorie bars 1-2 hours before you exercise.
4. For your post-workout snack, repletion of your protein stores is a priority. Make sure to pair a protein source with your bar and consume within 30-60 minutes of completing your workout.

Our favorite lower calorie bars are:

1. Gnu Flavor and Fiber Bars www.gnufoods.com
These amazing bars contain 12 grams of fiber and only 130-140 calories per bar. That’s ½ your daily fiber needs in one bar. They are available in 7 flavors and make a good snack or quick breakfast paired with a light cheese stick or hard boiled egg.

2. Glenny’s Fruit and Nut Bars www.glennys.com
These delicious bars are all natural, non-dairy, gluten free, low sodium, non-GMO, and Kosher certified. The 1.1 ounce bars contain 140-150 calories and are full of whole nuts and pieces of fruit.

3. Kashi TLC Chewy or Layered Granola bars. www.kashi.com
These varieties of Kashi bars contain 120-140 calories with a nice balance of protein and fiber. As with all Kashi products they have all natural ingredients and are low in sodium to boot.

Are you less concerned with calories and like a slightly larger snack?
If you can afford some extra calories but still want to consume natural, healthy foods, these bars may be for you.

1. KIND bars www.kindsnacks.com
These bars are delicious and natural. They are made with whole ingredients and are available in many different flavors. Their standard bars range from 180-220 calories and are fairly high in fat due to the nut content, but this is a desirable form of heart healthy fat so don’t be thrown by the numbers. The KIND minis are much smaller and have fewer calories if you like KIND but don’t want the extra bulk.

2. Larabars www.larabar.com
Larabars are unique in that they contain very few ingredients. Mostly fruit and nuts (except the chocolate flavors) The 20 unique flavors range from 190-240 calories per bar. Mini “bite size” bars are available for 100 calories each.

3. Kashi GoLean Bars www.kashi.com
These Kashi bars are higher in calories than their TLC counterparts, about 190 per bar. But if you like Kashi and their flavors, these bars are readily available in most stores.

4. Bora Bora bars www.boraborafoods.com
Bora Bora bars are all natural exotic fruit & nut bars that according to their website are “All Natural, Gluten Free, Soy Free, Dairy Free, Vegan and Kosher”. The calorie range is quite large, from 140-210 calories per bar. There are many unusual and intriguing flavor combinations. Bora Bora bars are definitely a break from the ordinary.

Build your own bar!
There are several websites that allow you to custom design your own energy bar! You start with a base and choose each ingredient by category. They are pricey, approximately $3 per bar, but it may be worth a try if you are tough to please or have specific needs.

YouBar: www.youbars.com
Element Bars: www.elementbars.com

Do you have high cholesterol?

Corozonas Oatmeal Squares (www.corozonas.com) are energy bars that contain plant sterols. These compounds have been shown in studies to help decrease LDL or the “bad” cholesterol. They are available in 7 flavors and range from 180-190 calories. Pair one with a skim latte for a great on the go breakfast.

Make your own at home!
Preparing your own homemade energy bars can be cost effective and fun. Play around with your favorite nuts, fruits, seeds and grains. Need a little help? Try our NutritionBabes Fruit and Nut Granola Bars!

There are many other bars on the market that are also great choices, but we had to stop somewhere. Is there another bar you love that has great nutritionals? Email us and let us know! Happy chewing!