Five Granola Bars to Fuel Your Active Day

Question of the day... How many times do you find yourself at the grocery store staring blankly at the walls of "nutrition bars", "sports bars", "energy bars"?  If this has ever been you, I can certainly relate.  They are never ending!  With so. many. choices, and all claiming to be the best it was no surprise to me that I started getting questions from clients, friends and family about which bars to choose.

It technically all started with questions about "good" snacks to to have on-hand throughout the day.  Then these general snack inquiries turned into questions about snack bars more specifically.  People were looking for easy no-prep, no clean-up snacks when time is tight.  The questions then shifted towards not only bars but bars that would be good to have before or after a workout.  Then, I talked with several clients and friends who were looking for bars that met their food allergy restrictions.  After doing my own personal "research" on granola bars to find ones that keep me fueled and energized and after doing some research for clients to find bars that met their specific needs, I created my "go-to" bars that have become pantry staples for my own grab-and-go breakfasts, lunches, and snacks.  Nothing is perfect, in my opinion, and there are certainly other bars out there that I know could be great fueling options. However, out of so many options, these are the ones that positively stand out to me the most.   I like these bars for their nutritional profile and, of course, the taste.  And, it's not only me that likes these bars- friends and family and clients have told me that they tried them and like them as well!

I choose higher protein, higher fiber bars for regular snacks or as a component of meals and I choose lower protein bars with minimal fat and minimal fiber before I exercise.  Why?  Because you want a simpler snack pre-workout.  Yes, protein and fiber and healthy fats are all positive components of a snack bar;  however, these components are often not ideal right before a workout - especially a cardo or high-intensity workout.  Protein, fat and fiber are harder for the body to digest than simpler carbohydrates, making them less optimal right before a workout.  When you eat these components pre-workout you are making your body try and do two things at once:  1) Get energy to your muscles for exercise and 2) Use energy to digest the snack.  Usually one of these suffers, leading either to sluggish workouts or stomach cramps.  

So here are the details on my go-to bars that I keep on-hand and in my pantry to keep me fueled and energized during my active, and sometimes hectic day.  This is NOT a sponsored post.  I decided to write this on my own based on my personal and professional experiences and opinion. Please comment or email me if you have any questions or experiences of your own.  Would love to hear from you!

Happy Fueling!

Five Granola Bars to Fuel Your Active Day

KIND Healthy Grain Bars - Honey Toasted Coconut bar

Nutrition Info

This is currently one of my favorite snack bars. It's the perfect size to keep hunger off until lunch or dinner time or it makes a great part of a breakfast or lunch. This bar contains 3 grams of protein, 2 grams of fiber and 6 grams of sugar.

Workout Fuel

While I would not eat this bar, the minute before I go out for a run or workout, it's minimal protein, fat (5 grams total), and fiber could still allow me to enjoy it about 30 to 45 minutes or so before a workout (this is my personal experience - every athlete and exerciser is different). I would definitely choose this bar over one of the nut-filled bars before my run or workout. Those other bars filled with nuts are also filled with fat and fiber and a little more protein,which, as I mentioned earlier, while fine on its own, may not be the best right before intense physical activity.

Food Allergy Friendly

Many KIND bars are filled with almonds, peanuts, pistachios and more, so I was excited to find this one with that did not contain any nuts or peanuts. Hurray! It is processed in a plant that processed peanuts and tree nuts, though, so be careful if this would affect you.

88 ACRES

Nutrition Info

These are my new favorite find. I personally like these bars because, depending on the bar, they have anywhere from 3 to 6 grams of protein per bar and about 3 grams of fiber. They have about 8 grams of fat, but it's important to note that only 1 of those grams is saturated fat and none of it is trans fat. This is because the major ingredient in these bars are seeds like pumpkin seeds, sunflower seeds and flaxseeds. The high seed content adds fat, but mostly "healthy fat" (like omega 3's, which are found in flax seeds). This high seed content is also why these bars are higher in protein without having any protein powder added to them (like whey concentrate, etc.). I also love the simplicity of the ingredients in these bars. Pretty simple and straight forward.

Workout Fuel

Because of the high fat and higher protein content in these bars, I would take this out of my pre-workout options and keep it as part of a meal ( I love it broken up over yogurt), a regular snack, or post - exercise snack. Of course everyone is different, but for many people, that fat and protein could cause stomach cramping during a workout, game or practice. For those reasons it might not be the best bar to grab 15 minutes before a run or high-intensity workout, but still a good option another time of the day.

Food Allergy Friendly

If you read their story you see that a woman without food allergies created these bars because her husband did have food allergies and she wanted something they could both enjoy. So, although these bars are nut-free and gluten-free, they are made to be enjoyed by everyone! To learn more about the product and their story, click on the title above!

KASHI TLC

Nutrition Info

I discovered these bars years ago because they were one of the bars consistently offered in our hospital cafeteria. I like these guys because they are a good "snack portion" or a little something extra at a meal. They have around 6 grams of protein, 6 grams of sugar, and 3 grams of fiber per bar. Due to the nuts, they also contain poly and monounsaturated fats.

Workout Fuel

Because these particular bars contain a good amount protein, fiber, and fat, for many they are best eaten further out from exercise. They could make a great mid-morning or mid-afternoon snack or part of a balanced breakfast or lunch.

Food Allergy Friendly

These bars may not be the right pick for friends with food allergies, but if you're food allergy free, they can be a good fueling snack to help get you through your day.

LARABAR

Nutrition Info

The "Original" LARABAR could be a good choice if you are looking for something FILLING. They have a higher fat content due to their high nut content (which means the majority of the fat is mono and polyunsatured fat vs. saturated fat or trans fat). They have a little bit of protein, about 4 grams per bar and around 3 grams of fiber per bar. They do have a higher sugar content, which is due to the dried fruit that these bars contain.

Workout Fuel

While I wouldn't pick this particular bar variety for a pre-exercise snack, it could be a good addition to a meal or included as another snack, especially for athletes having trouble staying full due to their high energy expenditure.

If looking for more of a pre-workout fuel, the "Fruits & Greens" variety may be a better choice. These bars have way less total fat (2.5 grams per bar), and sticks to around 2 grams of protein and 3 grams of fiber per bar.

Food Allergy Friendly

LARABAR makes varieties that are gluten-free, dairy-free and vegan and kosher. Check their website for more details!

NuGo Slim

Nutrition Info

This is one "protein bar" I have found that (1) actually contains a substantial amount of protein (2) while not being super high in calories, (3) is not packed with sugar OR artificial sweeteners, and (4) tastes good! These bars have about 17 grams of protein per bar, about 170 or 180 calories, and about 3 grams of sugar.

Workout Fuel

With so much protein, this would not be the best pre-exercise, especially high intensity exercise, snack. It could make a good post-exercise snack, specifically after resistance training exercise, or a good part of a breakfast or lunch, when a boost in protein is needed.

Food Allergy Friendly

I recently saw a client who was just diagnosed with several food allergies. When I went to the Nu Go Nutrition page to check out all of their products, I found that they make bars to accommodate all types of allergies or dietary needs (dairy-free, gluten-free, nut-free, vegan, etc.). Each bar may vary, so take a close look at the ingredient label.

Hydration for the Young Athlete

The name of the game this month is HYDRATION.  Here I want to touch on the importance of staying hydrated, signs and symptoms of dehydration and foods and fluids that can help you keep up with your fluid goals.

We all know Texas summers (or really any southern summers) are HOT.  However, that doesn't stop our morning or evening runs, our summer hikes and lake trips, and of course our kids' summer sports and activities.  Whether you're a parent or a young athlete, you run an increased risk of getting dehydrated out in the hot summer sun.  However, if you know how being hydrated helps your health and performance, the signs & symptoms of dehydration, and some strategies to help you stay hydrated, you can go on as usual, staying fit, staying healthy and playing your best.

 

The Importance Of Being Hydrated:  

Staying hydrated keeps us energized and alert.  We have to sweat because the act of sweating controls our body's core temperature, keeping us cool and preventing us from getting overheated, which can lead to heat illness.  We must stay hydrated to replace fluids lost in this process.  Staying hydrated will keep us energized, sharp, and promote optimal recovery time after a workout, game or practice

 

How To Know If You Are Dehydrated:  You may be dehydrated if....           

• You experience fatigue early in your activity

• You notice a decrease in performance

• You get headaches or feel lightheaded

• You have a hard time focusing, whether in your workout, in the office or in the classroom

• You notice you are not sweating nearly as much as you usually do

• Your urine is dark in color (like apple juice) and / or low in volume

 

Hydration Strategies for a Fueled & Focused Day:

1. Drink fluids (focusing on water) throughout the day, starting when you wake up and make this a daily practice. You cannot make up for lack of fluids right before your event or the day of!

2. Know your sweat rate. You can weigh yourself right before and right after your workout. The body weight lost is from water. You want to drink about 16 - 24 ounces of fluid for each pound of body weight you or your athlete loses during a workout. (Note: if there is a history of disordered eating or eating disorders with the athlete, I do not recommend this method)

3. If you or your athlete is a salty sweater (notice a salty residue on the skin or clothing after exercise), a sports drink or salty snacks would be beneficial to replace the lost electrolytes (sodium & potassium, specifically).

4. If you or your athlete is not a good drinker or does not often feel thirsty, salty snacks may also be beneficial to increase thirst and promote a higher fluid intake.

5. If your athlete is not able to drink much at school, encourage high - water - content foods at breakfast and pack high - water - content foods in their lunch and for snacks

 

Hydrating Food & Fluids to Have On-Hand:

• Bottled waters

• Sports drinks like Gatorade (during or after exercise only)

• Fresh or frozen fruits (like oranges, grapes, apples, watermelon & pineapple)

• Fresh vegetables (like cherry tomatoes, carrots, bell peppers, sugar snap peas, & cucumber slices)

• Pretzels or other salty crackers (promote thirst and increased fluid intake)

• Soups

• Low-fat yogurts

• Tomato juice

• Bottled or home-made smoothies

Happy Fueling!

Taylor

Summer Sports Camp Fuel

Just because it's summer doesn't mean the madness stops.  It seems to simply shift to a different routine of crazy as you juggle your own regular work schedule plus your athlete's morning practices, two-a-days, sports camps, and other summer activities, all while making sure you and your young athlete are fueled enough to get you both through the day.  Special attention is needed for young athletes who, depending on their sport, may have gone from a one to two-hour practice before school and / or a 2 to 3 hour practice after school to all-day sports camps consisting of breaks here and there throughout the day, but not much time for rest and recovery and often times out in the heat of the day.

So, let's talk SPORTS CAMP FUEL.  The goal here is to energize and to hydrate.  To provide quick fuel and also provide sustained energy.  "Quick", "totable", "simple" are the criteria for these meals and snacks - items that can be made before bed or assembled quickly in the morning before heading out for the day.

To hopefully make life a bit easier, below, I have compiled a list of snack ideas for camp with a little explanation of why they make great sports snacks.  For more ideas keep up with the blog, which will be featuring healthy fueling snacks throughout the months to come!

QUICK ENERGY WHEN YOUR CAMPER HAS A COOLER

• Water

• Smoothies (fluid, antioxidants, and carbohydrate from fruits and water / ice)

• Fresh fruits (such as: grapes, tangerines, pineapple, watermelon, apple slices)

• Mini bottles of a sports drink (like Gatorade)

QUICK ENERGY WITHOUT A COOLER

• Water

• Pretzels or other salty crackers (quick carbohydrates + salt to replace sodium lost in sweat and help retain fluid)

• Dried fruit (quick carbohydrate + antioxidants + some iron, depending on the dried fruit)

• Whole grain cereal (low in fat and fiber)

• Fresh fruit

• Granola bars (low in fat and fiber)

• Jam Sandwich on white bread (very quick carbohydrate)

 LONG-TERM ENERGY WHEN YOU OR YOUR CAMPER HAS A COOLER

• String Cheese

• Turkey & Cheese Pita

• Turkey & Hummus Wrap

• Bowl of whole grain cereal with low-fat milk

• Nonfat Greek yogurt topped with fruit and a little low-fat granola

• DIY Blackberry Burst yogurt (a Taylored Recipe)

• Hummus & whole grain crackers (healthy fat, protein, fiber + a little iron)

• Low-fat milk or chocolate milk (carbohydrate, potassium & protein - great snack to refuel)

• Smoothies made with milk / yogurt

• Fig & Cheddar Turkey Sandwich (a Taylored Recipe)

• Sliced tomato or pineapple & cottage cheese

• Pasta salad with sliced cucumbers, tomatoes and Italian dressing

• Quinoa / rice bowl with bell peppers, avocado, chopped grilled chicken & salsa

SUSTAINED ENERGY WITHOUT A COOLER

• Peanut butter and banana sandwich

• Graham crackers with peanut butter topped with strawberry or banana slice

• homemade trail mix (nuts, whole grain cereal & dried fruit)

• Hearty whole grain granola bars with at least 6 grams of protein

• Peanut Butter Banana Oat Bites

• Popcorn

• Pre-packaged oatmeal packets (if a microwave will be available)

• Carrot sticks, sliced cucumbers, bell peppers, baby tomatoes (as a side)

SNACKS THAT HYDRATE

• Water

• Nonfat yogurts

• Nonfat or low-fat cottage cheese

• Smoothies

• Fresh or frozen fruit

• Fresh vegetable slices (such as: carrots, celery, bell peppers, cucumber)

• Sports drinks

• Apple sauce

• Chocolate milk (great recovery drink after a long intense practice)

• Vegetable juice (such as V8 or tomato juice)

Feel free to comment below with any questions or suggestions of things you do that work for you and your young athlete!

Happy Fueling! 

Taylor

Food to Fuel the After-School Practice

School has officially begun or is about to begin.  While mom and dad work hard to get a balanced breakfast in their young athlete in the morning, the athlete is now on his or her own for about 7 hours a day in regards to food and nutrition.  This seven hours is a time that can include fueling for an afternoon practice or recovering from a morning workout.  However, often times it is not.  No one is close to guide the athlete's food choices, remind him or her to drink water, to see what he or she had for lunch or to see if lunch was even eaten.  

The challenge for the child or teen athlete is to not get so caught up in projects, friends and activities during the day that they miss snacks, skip lunch or forget to drink fluids.  Many times we see athletes skip lunch to finish last-minute schoolwork, hang out with their friends or simply because nothing appeals to them at lunch.  They either arrive to practice way under-fueled or they may grab fast - food on the way to practice or a game.  Either situation usually leads to a sluggish athlete and sub-optimal practice.

There is only so much we, as the parent, the coach, the dietitian, the trainer, the (fill in the blank) can do, but we can at least help explain to our athletes what an impact their food & drink choices throughout the day have on their practices and performances.  After talking we should then show them how to take this information and make it tangible.  We can work with them to find fueling healthy snack and lunch options that they can take with them to school, keeping in mind that this is going to have to be a compromise.  The meal or snack can be super healthy, but if they won't eat it, the health factor does not matter.  When working with your athletes you should:

1. Go through the kind of foods they need to fuel (carbs, protein, a little healthy fat).

2. Have them pick out food that they WILL EAT out of the list you created together.

3. Help the athletes assemble their meal and snack bag for the day.

Get started assembling fueling meals & snacks with the below general guidelines and examples...

PICK A FEW WHOLE GRAINS

• favorite low sugar whole grain cereal

• whole grain bread, pasta, wrap

• Whole grain crackers

PICK 2 FRUITS

• favorite fresh fruit

• favorite dried fruit

PICK 2 VEGETABLES 

• raw veggies

• cooked veggies

PICK 2 PROTEINS 

• poultry / fish (salmon or tuna for a bonus of healthy fats) / lean beef

• beans / tofu / eggs

PICK 1 - 2 DAIRY ITEMS

• low-fat plain milk or chocolate milk

• low-fat yogurt

• low-fat cottage cheese

• cheese slices / sticks

PICK SOME HEALTHY FAT

• avocado

• nuts & seeds

• nut butter or seed butter (like sun butter for those with a nut allergy)

• olive oil / olive oil - based salad dressings

• if you choose salmon or tuna as your protein, you will also be getting some healthy fat

PICK A FLUID

• WATER

• low-fat milk

• smoothies

• Gatorade (for during or after intense practices in the high heat)

• 100% fruit juice (for added calories)

• remember that foods like fruits & vegetables, yogurts, applesauce & soups also contribute fluid

PICK A "QUICK FUEL" ITEM

• dried fruit

• fresh fruit

• pretzels

• graham crackers

• juice box

• toast (white bread) with jam

• low fiber, low protein granola bar

PUT ALL OF THESE SUGGESTIONS TOGETHER FOR ....

• Turkey & cheese wrap with lettuce, tomato, hummus + an apple

• Tuna salad (made with a mix of light mayo & mustard) + crackers + grapes

• Peanut butter, honey and banana sandwich

• Salad with fresh veggies, grilled chicken + vinaigrette dressing

• Bean and veggie soup

• Cooked oatmeal made with low-fat milk, cinnamon, about 1 tsp of honey and fresh fruit on top

• Bowl of cereal with low-fat milk topped with fresh fruit

• Toaster waffle sandwich (with peanut butter and jelly)

• Cottage cheese with diced tomatoes, cucumbers, turkey slices and a dash of salt & pepper

• Chicken salad (see my Confetti Chicken Salad Recipe to be posted next week!) with whole grain crackers and fruit

• Cooked whole - wheat pasta spirals with roasted tomatoes, oregano, thyme and ground turkey + fresh fruit

• Mexican Salad Bowl: 1/2 cup cooked quinoa + 1 cup cooked veggies + 1/2 cup black beans (rinsed & drained) + 1 Tbsp. chopped cilantro + 1/4 cup salsa mixed in + 1/4 cup low-fat feta

• Trail mix made with unsalted dry roasted almonds, dried cherries and whole grain cereal

• Graham crackers topped with nut butter & dried cherries or raisins

• Hardboiled eggs + carrot slices & hummus + an apple

• Whole grain granola bar (I like Kashi, some KIND bars, Larabar, & some varieties of NuGo Slim) + low fat Greek yogurt.

I hope this gives you a little guidance as to how to help you and your athlete eat for afternoon and evening practices and games.  Follow it strictly or use it as a base to create your own delicious and energizing meals and snacks.

Happy Fueling!  

Find It In Your Food

This month is all about the facts in our food.  Its focus is on learning about the food we eat and why our bodies need it.  While, yes, supplements are certainly required and necessary for certain medical reasons, the generally healthy person can acquire what they need through the foods that they eat.  If we are choosing the right foods, we are often getting a lot more nutrition in these foods than we think.

I will go into detail about supplements in a later post, but, overall, this month I want you to explore with me the power and magnificence of pure, fresh food and the benefits that these foods hold - the ability to energize our bodies, clear our minds, improve our moods, sharpen our eyes, speed our healing, brighten our smiles, and tantalize our taste buds.  I think food is powerful, magical, medicinal, and, other medical complications aside, it can provide all that we need to be and work at our best.  As long as I'm able, I will pick food first.  I will choose the delight of smelling it, tasting it, pairing its different flavors and textures and temperatures, sharing it with good friends and family, or simply breaking for 10 minutes to savor it on my own over taking pills and supplements.

I hope this month you share in my love and joy and excitement for fresh wholesome food and learn the ways it can empower you to be your strongest, fastest, sharpest self.

Below is a general guide to knowing your food better.  Of course, some of these foods contain more vitamins and minerals than I list here, but I'm including what I get asked about most often.  Follow along on my Instagram account (@thediningdietitian) to learn more about the nutrients in your food this month!

POWER PLAY FOOD GUIDE:

Meat [beef, poultry, chicken, fish, & eggs] &                               "Meat Substitutes" [beans, tofu, lentils or "plant proteins"]

• Iron

• Protein

• Zinc

• Vitamin B12 [only in animal sources]

• NOTE: Pair a source of vitamin C with the plant sources to improve their iron absorption in the body.

Green Fruits & Veggies [leafy greens, broccoli, avocado, kiwi]

• Iron (not as much in kiwi)

• Folate

• Vitamin K

• Potassium

• Carotenoids (such as lutein in avocado)

Red Fruits & Veggies [bell peppers, tomatoes, watermelon, pink grapefruit]

• Lycopene

• Vitamin C

Yellow / Orange Fruits & Veggies [carrots, mango, winter squash, sweet potato, cantaloupe, apricots,  pumpkin]

• Vitamin C

• Beta - carotene (precursor to vitamin A in the body)

Blue / Purple Fruits & Veggies [eggplant, plums, blueberries, blackberries, pomegranate]

• Anthocyanins (powerful antioxidants)

Whole Grains [rice, quinoa, pasta, oatmeal, cereals, granola bars, bulgur, etc.]

• Fiber

• Phosphorus

• Magnesium

• Iron (if iron fortified)

• Manganese

• Protein (in varying amounts)

Low-Fat Dairy [milk, yogurt, cheese, etc.]

• Protein (whey & casein - a good combination for building or maintaining lean muscle)

• Calcium

• Potassium

• Vitamin D (in fortified products)

Healthy Fats [olive, canola & flaxseed oil, nuts & seeds, nut & seed butter, avocado, salmon & tuna]

• Monounsaturated Fats

• Polyunsaturated Fats

• Vitamin E

I hope you can use this list as an easy guide to fill your and your athlete's plates, lunch boxes, and snack bags this summer.  Be on the lookout for more posts detailing what these specific nutrients can do for you!

Happy Fueling!

Taylor