- Friday = hustle my butt home from work and party with a great group of people and super amazing guests from CA :) I did have Baja Bob's margaritas !
- Saturday = amazing beautiful day, I did a little jog along the waterfront, then spent hours being touristy down at the Market and downtown... I was walking.. that counts right ?
- Sunday = go and show support for the StairClimbin' firefighters and applaud the pipers and drummers. Then, dinner with fantastic friends and a show at the 5th Ave.
OK... so not a whole lotta cardio going on there. But, you know what, it was A-OK !
Monday was supposed to be a happy lil' 5K on the trusty treadmill, but my throat feels like I swallowed shattered glass, so no breathing hard for me ! Instead, I did some stretching. And I think that counts for the 100 Day WorkOut Challenge :) So as of Monday, I am at Day 15 and workout # 12. I'll take it ! And next weekend is my last hurrah with the St. Pats Dash. 3 3/4 miles on Seattle streets with a bunch o' nuts dressed all in green.
As it seems I'm always crunched for time... I tend to grab a bar to eat and call it good. Either for breakfast, or for a quick pre or post work out snack. I got this from IronGirl and it's pretty interesting. Again, it falls into the "plan ahead" thing... gotta work on that...
Whenever you need a quick meal or snack, or want to cure a craving, there is certainly no shortage of bars at your local supermarket. From cereal bars, granola bars, energy bars and sport bars to meal replacement bars, protein bars and supplement bars, it is likely that you can find a bar, and a flavor, for every meal of the week. With 20+ items on the ingredient list of many commercial bars, not limited to: high fructose corn syrup, glycerin, partially hydrogenated oil, coconut oil, sugar, chocolate chunks, cocoa powder, salt, partially defatted peanut flour, artificial flavor, toffee bits, soy crisps, less than 1 percent of vitamins and minerals and a few dried fruits, nuts and seeds added in here and there, it would be wise to assume that your overvalued "healthy" and convenient snack (or meal) bar is nothing more than well-marketed candy bar.
Convenience, taste and portion control may be some of the reasons you favor a Larabar over green peppers and hummus for a snack. However, your athletic mindset may also lead you to believe that a sport bar will provide the nutrients you are lacking, foster performance gains and give an added boost to your day.
If more energy or boosts to your fitness level are in fact what you're looking for, manufactured products, even those made for the physically active, will not provide the necessary vitamins, minerals and satiating factors that your body would receive from real foods. While a meal replacement bar for breakfast is an excellent start for the non-breakfast eater, replacing whole foods for processed items, in an effort to loose weight or control/reduce calories, will only backfire in your quest to live a healthier and balanced life.
Convenience, taste and portion control may be some of the reasons you favor a Larabar over green peppers and hummus for a snack. However, your athletic mindset may also lead you to believe that a sport bar will provide the nutrients you are lacking, foster performance gains and give an added boost to your day.
If more energy or boosts to your fitness level are in fact what you're looking for, manufactured products, even those made for the physically active, will not provide the necessary vitamins, minerals and satiating factors that your body would receive from real foods. While a meal replacement bar for breakfast is an excellent start for the non-breakfast eater, replacing whole foods for processed items, in an effort to loose weight or control/reduce calories, will only backfire in your quest to live a healthier and balanced life.
Although bars should only be consumed on occasion, there are definitely benefits of choosing a bar over a vending-machine snack. Eating a bar is much better than skipping a meal or snack. Bars are safer and affordable than weight-loss pills, convenient for rushed or delayed-situations (traveling, running errands, meetings, etc.) and require no calorie counting or measuring. Additionally, they do offer some nutritional value for people who have a poor appetite, no access to heart-healthy food choices or have occasional, extreme time constraints (ex. 6 a.m. - 7:55 a.m. workout followed by an 8:15 a.m. meeting).
Therefore, if you do need a bar, look for the following:
*Bars that are less than 220 calories for a snack and less than 400 calories for a meal bar. *Avoid bars containing high fructose corn syrup (look at ingredients)
*Avoid bars containing a high amount of sugar alcohols (may promote bloating or GI upset)
*Does not have a sugary-icy coating and is low in sugar
*Contains whole grains (at least 3 grams of fiber)
*The first five ingredients are quality (real) ingredients
*Does not contain partially hydrogenated oils (check trans fat on label)
*Contains no more than 2 grams of saturated fat (although no saturated fat is highly recommended) and is not high in fat
*Nutrition profile demonstrates a balance of healthy fats, protein and carbs (avoid sport bars for a snack/meal, which are typically high in carbohydrates and sugar)
Starting today, if you have a habit of choosing bars over real food, be sure to plan ahead with your meals and snacks. No matter how busy you are, appreciate the value of a consistent and nutritionally balanced diet in an effort to meet your daily and athletic needs. More so, by relying less on processed foods and more on whole foods, you will find yourself filling up on nutrient-dense foods and ultimately, consuming less calories throughout the day.
TIP: After looking at nutrition facts to evaluate the best bar for your nutritional needs, be sure to read the ingredient label to find out what you are actually eating.
Use the following guide to be a smart planner rather than a convenience eater
90 calories:
Instead of Chocolatey Drizzle Special K cereal bar
Fill up on ¼ cup skim milk + 1/3 cup instant oats + ½ tbsp. dark chocolate chips (all cooked together in microwave)
130 calories:
Instead of Strawberry Soy Joy bar
Fill up on ½ tbsp natural Peanut Butter + 5 large strawberries (sliced) on 1 multigrain WASA cracker
190 calories:
Instead of NatureValley Almond Crunch Roasted Nut Crunch
Fill up on 6 almonds + 10 peanuts + 10 pistachios on 3 ounces of plain Chobani Greek Yogurt
240 calories:
Instead of BananaNutBreadCliffBar
Fill up on 1/2 cup sliced banana + ½ tbsp natural Peanut Butter on 1 slice Nature's Own Double Fiber bread + 1 tbsp chopped walnuts + ½ tbsp honey
330 calories:
Instead of Myoplex Delux Chocolate Chip Protein bar
Fill up on 1 whole egg + ½ cup quinoa (cooked in water) + 1 ounce mozzarella part-skim cheese + 2 tbsp salsa over 1.5 cup spinach and 20 green pepper strips + 1 tbsp hummus
Therefore, if you do need a bar, look for the following:
*Bars that are less than 220 calories for a snack and less than 400 calories for a meal bar. *Avoid bars containing high fructose corn syrup (look at ingredients)
*Avoid bars containing a high amount of sugar alcohols (may promote bloating or GI upset)
*Does not have a sugary-icy coating and is low in sugar
*Contains whole grains (at least 3 grams of fiber)
*The first five ingredients are quality (real) ingredients
*Does not contain partially hydrogenated oils (check trans fat on label)
*Contains no more than 2 grams of saturated fat (although no saturated fat is highly recommended) and is not high in fat
*Nutrition profile demonstrates a balance of healthy fats, protein and carbs (avoid sport bars for a snack/meal, which are typically high in carbohydrates and sugar)
Starting today, if you have a habit of choosing bars over real food, be sure to plan ahead with your meals and snacks. No matter how busy you are, appreciate the value of a consistent and nutritionally balanced diet in an effort to meet your daily and athletic needs. More so, by relying less on processed foods and more on whole foods, you will find yourself filling up on nutrient-dense foods and ultimately, consuming less calories throughout the day.
TIP: After looking at nutrition facts to evaluate the best bar for your nutritional needs, be sure to read the ingredient label to find out what you are actually eating.
Use the following guide to be a smart planner rather than a convenience eater
90 calories:
Instead of Chocolatey Drizzle Special K cereal bar
Fill up on ¼ cup skim milk + 1/3 cup instant oats + ½ tbsp. dark chocolate chips (all cooked together in microwave)
130 calories:
Instead of Strawberry Soy Joy bar
Fill up on ½ tbsp natural Peanut Butter + 5 large strawberries (sliced) on 1 multigrain WASA cracker
190 calories:
Instead of NatureValley Almond Crunch Roasted Nut Crunch
Fill up on 6 almonds + 10 peanuts + 10 pistachios on 3 ounces of plain Chobani Greek Yogurt
240 calories:
Instead of BananaNutBreadCliffBar
Fill up on 1/2 cup sliced banana + ½ tbsp natural Peanut Butter on 1 slice Nature's Own Double Fiber bread + 1 tbsp chopped walnuts + ½ tbsp honey
330 calories:
Instead of Myoplex Delux Chocolate Chip Protein bar
Fill up on 1 whole egg + ½ cup quinoa (cooked in water) + 1 ounce mozzarella part-skim cheese + 2 tbsp salsa over 1.5 cup spinach and 20 green pepper strips + 1 tbsp hummus
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