Energy bars

[chef]

I saw this article on energy booster snacks on the efitness site today. It also included a recipe you can make at home. Worth checking out.

Vicki


Great Tasting Energy Boosters

It's hard to miss the abundance and variety of energy bars cramming the shelves these days. If you're confused, join the club. If you want to include these convenient options in your diet, as a pre- or post-workout snack, you have to be careful. There are a slew of bars that pack excessive calories and fat -- some weighing in at more than 300 calories and 13 grams of fat (not a great choice when you're trying to lose weight).

Check package labels carefully. If it says "meal replacement bar," it's loaded with enough calories and fat to stand in for an entire meal. Eat it as a mid-afternoon snack every day, and it could add up to too many calories -- and extra pounds.

When you're looking for a pick-me-up between meals, your best bet is to try a bar with less than 230 calories and less than five grams of fat.

Look at the ingredients, too. Some energy bars are made with all natural ingredients and contain plenty of real fruit and fiber from rice and oats. Go for bars that have fruit, oats or other grains among the first few ingredients (this means they're contained in the highest quantities). Some are made with egg whites. Still others get their protein from soy, often packing as many as 14 grams. (This is good news, considering the FDA report that says getting 25 grams or more of soy protein each day can reduce your risk of heart disease.)

If you're sensitive to caffeine, realize that some mocha- or coffee-flavored bars actually contain coffee. This means they have a fair amount of caffeine -- sometimes as much as there is in one-third of a cup of coffee. Many bars also contain herbs and other extra ingredients. Be on the look out for ephedra (a.k.a. ma huang), a stimulant currently under review by the Food and Drug Administration due to several reported deaths and other adverse events.

If you know you have an allergy to Ginkgo Biloba, or if you have high blood pressure, check the ingredients list for herbs contained in several brands of energy bars. Ginseng has been shown to raise blood pressure in some individuals, while Ginkgo Biloba can cause skin reactions or headaches.

Want to play it safe? Then, whip up your own energy bar at home. Put together this sweet recipe and enjoy it as a pre-workout snack:


Energy Booster Bars

Melt 3 Tbsp. reduced-calorie margarine; stir in a 10-oz. bag of marshmallows. Remove from heat and add 5 cups puffed rice cereal, 1/4 cup dried cranberries & 1/4 cup carob chips. Press into a 13 x 9 x 2-inch cake pan. Let cool and cut into two-inch squares.

Makes 10 servings. Nutritional values per serving: 170 calories and 3 grams fat.

[Chris McCracken]

Another good one I got from the late Dr Mel Siff:

Equal portions honey (New Zealand or Australian preferred), Whey Protein Isolate and Peanut butter.

Mix, break up and cool in the fridge.

I use half the honey and peanut butter, add some psyllium husk and some linseed (flaxseed) oil.

About a dollar a serve, here in Australia. Each gives about 30g protein, 15g carb and 15g good fats.

Edit: Is it possible to move this thread to the training enhancement forum, as well?

[chef]

Thanks, Chris, for the recipe. Good question, I will ask Bill about moving it. You could just copy and paste the info.

Regards,
Vicki

P.S. What is different about Australian or New Zealand honey?

[Bill Glasheen]

New thread made on Training Enhancement Forum. Link made. It's on this thread.

Energy bars (link to dojo roundtable)

- Bill