Nut, Seed and Oat Bar

These are a treat I keep in the freezer and will last me a good 3 months. They’re full of oats, nuts, seeds and a little sweetness.

Ingredients:

1 1/2 cups rolled oats

1/4 cup flaxseed, ground

1/8 cup chia seeds

1/4 cup sunflower seeds

1/3cup pumpkin seeds

1/2 cup cashews

1/2 cup almonds

1/3 cup agave nectar

1 cup natural peanut putter (or nut butter of choice)

1/4 cup mini chocolate chips

Instructions:

1. Line an 8×8 pan with parchment paper. Allow for extra on the sides to make it easier to pull them out when ready to cut.
2. In a large bowl, combine and oats through the nuts.
3. Add the agave nectar and nut butter and stir until well combined.
4. Scoop into prepared pan and press firmly to even it out. Place in the freezer for an hour to firm up.
5. Remove the block of bars using the parchment paper and cut into bars (about 16).

*Once cut, I store these in the freezer.

 

The Next Magic Bullet

Green powders, often found with “Super” in the name, are being touted as Miracle powders. As far as the ingredients, the more exotic, the better.  The problem is there isn’t a whole lot of science to back them up.

These powders are a processed form of fresh produce and they have a lower nutrient value.  They have less water and fiber.  By consuming powdered greens, you’re missing out on the satiety factor of fresh fruits and vegetables. They are also missing enzymes needed to absorb nutrients.  For instance, cruciferous vegetables like broccoli contain glucosinolates, a phytochemical known for its anticancer effects.  Powder and supplement forms of cruciferous vegetables do not contain the enzyme myrosinase needed to absorb glucosinolates.

Also note that water soluble vitamins get excreted if taken in excess leaving you with expensive urine.   Fat soluble vitamins do not get excreted and can build up in the body.  It’s difficult to reach these levels with real food, but could be more doable when taking a concentrated powder.

Let’s be real.  Eating whole fruits and vegetables with its complex components (phytochemicals, antioxidants, fiber, vitamins, and minerals) cannot be replicated by a powder.  These components are what gives real food its’ health value.

Powders give us the false sense of security that it doesn’t matter what I eat the rest of the day, as long as I’ve had my Super Power Shake or Smoothie.  Supplements aren’t meant to replace food, but rather to enhance current food and nutrient intake.

It is important to eat basic nutrients first from real food, albeit less exotic and trendy than these magic bullet powders.  Rotate fruits and veggies within and throughout the seasons. Choose a variety of colors and cooking preparations.

PRO tip: Try to include a fruit or vegetable with each meal and some snacks.  Breakfast is a great place to start! Add fruits to cold or hot cereal, pancakes, waffles or just as a side.  Fruit salads are a fun way to add in variety with different tastes and textures. Add mushrooms, spinach, tomatoes to your omelets. Consider trying shredded zucchini in your oatmeal or pancakes.  I do this during the summer to take advantage of the garden surplus! Zucchini has a subtle taste and can be added to many meals.  How many Fruits and vegetables did you eat today?

Nutrient Dense Foods

Healthy eating is about the choices you make everyday.  Sometimes it just takes some tweaking of what you’re already doing or making slight changes in your eating plan. If you’re trying to focus on the quality of your food, choose nutrient dense foods.  Nutrient dense foods give you the best punch of vitamins, minerals, complex carbohydrates, proteins and healthy fats.

3 Ways to Add in Real Nutrient Dense Food

1. Add mashed avocado to your sandwiches or spread it on toast. You’ll get great taste, healthy fats, fiber and many vitamins and minerals. Avocado toast is a must-try food. You won’t regret it!
2. Instead of bagged chips, crunch on an ounce of nuts. For about the same amount of calories, you get protein, healthy fats and fiber.
3. Try making your own salad dressing to avoid bottled versions made with corn syrup and additives. Whisk up your own vinaigrette with extra virgin olive oil and vinegar, or try plain yogurt with lemon juice, herbs and garlic. I’m also a fan of flavored balsamic vinegar as a dressing (pomegranate and orange are awesome)!

 

My favorite Salad Dressing Recipe atop an Apple Walnut Salad:

• 8 cups chopped red leaf lettuce
• 1 medium apple, cored and thinly sliced
• ¼ cup red onions, sliced thin
• ¾ cup walnut halves, toasted

• 1 tablespoon Dijon mustard
• 1 ½ tablespoons red wine vinegar or sherry vinegar
• 1 tablespoon fresh lemon juice
•  Salt
•  freshly ground pepper
• ½ cup extra virgin olive oil

Toss together the lettuce, sliced apple, onions and walnuts.  Shake together the dressing ingredients and add to the salad.

If you’re looking for a salad dressing shaker, this one is high quality, doesn’t leak and has a convenient flip top that works great!

Red Flags

If you are considering one or more popular diets, you owe it to yourself and your health to make sure their claims are valid. Ask yourself: Does the diet plan …

• Have a start and end point?
• Encourage or require you to stop eating certain foods or food groups?
• Claim there is no need to exercise?
• Encourage extreme rigidity or daily rituals?
• Drastically cut back calories?
• Based on taking special pills, powders or herbs?
• Require you to skip meals or replace meals with special drinks or bars?

These are common red flags that go off in my head when I see a new diet pop up.  Successful weight management is a lifestyle, not a one-time activity.  Losing 1-2 pounds a week is a reasonable goal to have.  Anything more than that and you are losing water and metabolically active muscle tissue, not fat.

Be wary if you are given a list of good foods to eat and bad foods to avoid.  Eating from only a few food choices may leave your body deprived of nutrients.  Depriving yourself of your favorite foods can also lead to larger food cravings or the mindset of “I can’t wait to get off this diet so that I can eat X.” Why do that to yourself?  What are you trying to prove?

If you must eat a green vegetable with each meal or only drink tea after 6pm, keep looking. Eating the same menu daily and having specific rules to follow are unrealistic and unnecessary.

Special pills, powders or herbs are not only red flags, but are usually over-priced and not backed by scientific research.  Many of these products contain laxatives or diuretics that cause you to loose water weight, similar to calorie-restricted diets.  Others will claim their products speed up your metabolism, suppress appetite or block nutrient absorption.

Your diet should include flexibility, balance, and likability of food choices as a long term commitment.  It should also include physical activity to promote building muscle mass. Find an expert in your area to help you reach your goals.

Zucchini Noodle Salad

I (and my husband) tend to get bored with the same old dinner salad. The zucchini noodle is a fun way to add more veggies in your day and put a twist on the traditional salad.

Zucchini is really easy to spiralize with a little gadget like this one. (A great gift for the foodie in your life!) Add a few other veggies (I added broccoli, cauliflower, tomatoes and olives) and olive oil and vinegar for an easy side dish.