I love CLIF (bars, that is)!

Posted on by Brook
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There are few food items that, if stranded on a dessert island (or in traffic), could not only satisfy my hunger, but also be very nutritious, tasty, and fit in my pocket without a mess.  CLIF bars meet all of these criteria.  (Note: I’m talking about the original CLIF energy bar – I have little/no experience with LUNA, Mojo, etc.  Oh, except for that LUNA bars melt all over the place!)

I first discovered the true value of CLIF bars during my first pregnancy.  With morning sickness so nauseating I could eat nary a cracker, I yo-yo’d between extreme queasiness and hunger.  One day, I stumbled across a CLIF bar that had been forgotten at the bottom of my purse.  After reading the “Nutrition Facts” label, I thought to myself, “This thing is like a deck of cards-sized balanced meal!”  Long story short: For the next eight weeks, CLIF bars were the only food I could reliably eat without wanting to retch.  Outside of pregnancy, I eat them as snacks on-the-go (my kids love them, too), on long runs, and during illness.  (CLIF bars are like chicken soup in my family – they are one of the few things any of us can eat when we’re sick).

Here are a few pieces of CLIF bar trivia that may interest you:

1. CLIF bars contain carbohydrates, 9-11 grams of protein, and 4-5 grams of fiber (to the tune of ~240 calories). CLIF bars also contain 23 vitamins and minerals and are free of trans fats, hydrogenated oils, high fructose corn syrup, artificial sweeteners, artificial flavors, artificial preservatives and ingredients sourced from GMOs.

2. CLIF bars are made with 70% organic ingredients.

Mmm . . carrot cake.

3. CLIF bars are vegan-friendly.

4. With a mix of carbohydrates, protein and fiber, CLIF bars supply working muscles with the energy they need for extended periods of activity, without creating a “sugar crash.”

5. My favorite flavor is “Carrot Cake,” although I haven’t met a CLIF (bar) I didn’t like.

If you’ve been looking for a new energy bar in your life, why don’t you give CLIF a try?

Karen’s Sesame Noodles!

Posted on by Brook
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I’ve been pretty MIA from the blog lately, I know.  Sometimes life gets in the way of less-necessary activities, such as blogging.  This busy time in my family’s life is also the inspiration for the focus of my post . . the discovery of a new (and maybe all-time) favorite go-to recipe: Karen’s Sesame Noodles.

Who is Karen?
A friend of Cynthia Lair, who is the author of a resourceful book entitled, “Feeding the Whole Family.” Maybe someday, I’ll do a review/post on her book, but for now, I’ll just say that it’s a very resourceful book, especially if you’re interested in using only whole foods and/or preparing meals for infants, toddlers, and adults simultaneously.

Recipe first, nutrition talk later:

Karen’s Sesame Noodles

Prep time: 15 minutes (this must be without kids, because it always takes me 20-25 min)

Makes 4 servings

8 ounces udon or soba noodles
3 tablespoons tahini
1 tablespoon almond or cashew butter (We are heave peanut butter consumers, so that’s what we use.)
1 teaspoon maple syrup (I’ve used honey, too – it’s fine.)
2 tablespoons brown rice vinegar
2 tablespoons tamari or shoyu (or soy sauce in a pinch)
1 teaspoon toasted sesame oil
1/2 teaspoon coriander

Cook noodles in plenty of boiling water according to directions on package.

While noodles cook, make the sauce.  Put the remaining ingredients in a small bowl and blend.  Add enough warm water to create a creamy texture.

Rinse and drain cooked noodles.  Pour sauce over noodles and toss well.

Source: Feeding the Whole Family, by Cynthia Lair

Cynthia includes this recipe in the chapter, “Lively Lunch Boxes”; however, I wouldn’t restrict your consumption to only lunch.  Our whole family (and any friends who are lucky enough to be around when we whip this up) loves, loves, loves these noodles!  They are easy, do not require use of the oven, terrific as leftovers, and can handle the addition of pretty much any meat or protein (like leftover grilled chicken, tempeh, I’d even try hard-cooked eggs).

Karen’s Sesame noodles are a great source of healthy fats, from the tahini and nut butter; and protein, from the noodles and nut butter (not to mention whatever additional protein you throw in).  I like to serve them with a side of whatever fresh fruit I have around and either a tossed salad or roasted veggies.  Cynthia recommends roasted sweet potatoes, which round out the meal nicely.  If the sesame noodles by themselves aren’t exciting enough for you, just pull out your bottle of sriracha and go to town!

Karen’s Sesame Noodles.  It’s what’s for dinner (or lunch, or mid-afternoon snack . . .)

 

Hooray for free day!

Posted on by Brook
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Whether you’re counting calories, cutting out refined flour, or following a crazy cabbage soup diet, at some point, all you really want

You can even eat Fruit Loops on a free day

in the whole wide world is to dive into a bucket of chocolate brownie ice cream.  In most dieting arenas, that’s called caving (or binging, or cheating, or failure – boo!).

To hopefully eliminate such a dietary disaster, I like to incorporate a “free day” into each week.  For me, a free day is one day per week – usually Friday, my long workout day – on which I can eat what I like and not feel guilty.  I don’t advocate going totally crazy (i.e., devouring a large pizza, polishing off a party pail of ice cream, or gulping down a handful of margaritas), but go ahead and have a few slices of pizza, a bowl of ice cream, and maybe a beer or two.

Here’s why I think the dietary craziness of a free day makes sense:

1. Free days give you a regular opportunity to indulge in rich (OK, maybe even unhealthy) foods, thus decreasing the likelihood of “slip-ups” on regular days.  For example, I’m less likely to sneak bites from the carton of ice cream if I know I can enjoy on full serving on Friday night.

2. Keep your metabolism guessing.  Consistently eating a low-calorie diet will cause your body to compensate by slowing its metabolism (the body thinks food is scarce, so it conserves).  By having a higher-calorie intake one day a week, you can help keep your metabolism running at a  higher rate, because your body says, “Ahh, I’m not really starving, so I can start burning fuel a little more liberally now.”

3.  You won’t have to feel like such a social outcast.  If you’ve ever brought steamed rice and veggies to a friend’s barbeque, then you know what I’m talking about.  Food is and should be something that is shared and enjoyed among family and friends.  Plan your free day to coincide with date night, a family gathering, or even girls’ night out; and then enjoy yourself.

Part (or maybe all) of the reason we eat well is so that we can enjoy a long, healthy life.  Food is an integral part of life, so why not have fun and indulge once in a while.  Mmmm . . I’m already looking forward to my peanut butter and jelly tomorrow (heavy on the PB&J, light on the bread).

Peanut butter jelly time!!

Love your mug: 4 ways a travel mug can improve your nutrition

Posted on by Brook
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My mug goes wherever I go.  Specifically, I take my 12 oz, insulated, leak-proof mug everywhere:  my car (driving), my bicycle (biking), my purse (walking).  It’s always there, at my service.  I carry the aforementioned mug like a gun on my hip for many reasons, and here are a few:

1.  Hydration.  Very few of us need more calories, but I’ll bet most of our bodies would appreciate a few cups of water.  Sometimes I’m so busy running around that I forget to drink it.  Before I know it, it’s 12pm and I’ve had nary a swallow of H2O.  If you have a morning

My late faithful mug, its life cut short by one careless toddler.

workout or labor-intensive job (eg, construction, raising young children), then you could be seriously dehydrated by mid-day.  Enter travel mug.  Fill it up before you leave the house, and you’ll have life-giving water readily accessible.

2.  Nutrition to go.  Fill your mug with a smoothie, cafe au lait (heavy on the lait), or just straight milk, and you could have protein, fiber, vitamins and minerals in the palm of your hand.

3. Save money.  Whether you fill up your mug at home or your favorite coffee shop (taking advantage of the bring-your-own-cup discount),  you will no doubt save money on beverages.  Spend all your hard-saved money on your favorite high quality, nutrient dense foods.

4. Portion control.  Get a 12 oz mug, and you’ll be forced to order a smaller-sized beverage whenever you indulge in an occasional mocha.

Non-nutrition reasons that deserve mention:

a. A good mug doesn’t leak.  I cannot transport a to-go cup (even with a lid) across the room, much less across town, without one of the munchkins sabotaging my sipping enjoyment.  My precious beverage would be on the floor, or, more likely, on my person, faster than you could say, “What the Frapp?!”

b. Hot beverages stay hot; cold drinks stay cold.  I’m a stickler for temperature-correctness.

c. Environmentally friendly.  Tired of seeing bottles and cardboard cups littering every street?  Be part of the solution, and carry your own mug.

Try out mug-carrying and see what you think.  I’ll bet you already have a decent travel mug in your cupboard that’s been collecting dust for the better part of a decade – start with that one.  Then, as you feel more mug-worthy, purchase a new mug that has all the attributes you want (leak-proof, attached carabiner, picture of your spouse plastered on it, etc.)

This post is dedicated to my former faithful mug, who met an early demise during the writing of this post.  For two years, this mug carried my beverages nearly daily and never leaked (not in my purse, car, or bicycle basket – amazing).  After a period of denial and mourning, I am now in search of  a new mug . . . suggestions are welcome.

Make friends with push-ups!

Posted on by Brook
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Oh, the dreaded push-up, conjuring up memories of junior high gym class, when you had to do as many push-ups as possible in one

Oh yeah, he loves push-ups!

minute.  There was always some freakishly fit boy who would crank out sixty or so, while I was lucky to make it to double digits.  To add insult to injury, my gym teacher would yell at me from across the room to criticize my form – “You look like a pyramid!  Keep your butt down!”  Yes, push-ups and I got off to a rocky start, but I have learned to appreciate them over the years.

There are many reasons to hate push-ups, but a few darn good reasons to “enjoy” them on a regular basis:

1. Push-ups are so effective.  That is, at building muscle and working more than one muscle group (chest, shoulders, backs of arms [ladies?], and even your back and abdominal muscles).  Believe me, if you start practicing your push-ups two or three times a week, you will notice a difference in the strength (and maybe even appearance) of these body parts.

2. They require no equipment and/or money.  Seriously, you don’t even really need shoes.

3. Push-ups can be done in many different variations, in order to decrease or increase difficulty.  See the following (in order from least to most challenging): modified, incline, classic, decline push-ups.  If you’re really looking for a challenge or want to channel your inner G.I. Jane, try these variations: burpees and one arm push-ups.

4. Push-ups are a weight-bearing, balance-improving exercise.  Weight-bearing exercises not only stimulate muscle growth, but help maintain bone health as well.  As for the balance-improving part, I think I speak for the uncoordinated everywhere when I say that I really appreciate toned supporting muscles in my quest to avoid falling.

So, go ahead, give push-ups a second (or third) chance.  Incorporate a few sets into your regular exercise routine, and see if you don’t notice a difference in a few weeks.

Have a plan, Stan.

Posted on by Brook
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An eating plan, that is.  Notice I didn’t say “diet.”  People tend to assume that “diet” means “deprivation,” and that’s not what we’re doing here.   Your eating plan should be something that you will sustain for the long-term, until you don’t even think about it anymore, with only minor tweaks here and there.

My personal plan is not regimented (although if you have no nutritional compass, it may seem downright militant), but allows for extensive flexibility in variety of foods and regular indulgences.  I have been doing this for over ten years, and it has served me well through marathon training and child-bearing alike.  I’m 5’6″ tall and consistently at 115-120 lb.

Prepare to be amazed (or, perhaps, extremely let down by the lack of magical pills and/or concoctions).

1. Three meals and three snacks every day, somewhat equivalently spaced.

2. At least one source of protein in each meal or snack (animal or plant).

3. Target calorie goals for meals and snacks (eg, meals are 400 calories, snacks are 250 calories), based on weight, gender, circumstance (eg, pregnant, low-activity) and goals (eg, weight-loss).

4. Sound difficult – oppressive even?  Here’s the secret weapon:  One day per week is a free day.  It should usually be the same day every week (mine is Friday, because that’s when I do a long run).  Allow yourself to eat anything you feel like having.  Don’t feel guilty.

Lots of other details to follow, but those are the guidelines.   Let me know what you think!

Sneaky sippers – beverages can undermine your nutrition goals

Posted on by Brook
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It’s 5pm on a weekday.  The kids have been fighting all day, you’re trying to make dinner with a screaming toddler at your feet, and you just found a water leak under the kitchen sink.  Without even thinking about it, you crack open a beer or pour a glass of wine.  What a well-deserved treat after a long day, right?

Whether  you’re at home with the kids or dealing with stresses at work, sometimes an evening adult beverage seems to really hit the spot.  However, alcoholic beverages (or soda, sweet coffee drinks, and even juice) have the potential to thwart your weight loss or maintenance goals.  Consider this:  a 12 oz beer or 5 oz glass of wine (and really, who pours only 5 oz at home?) contains at least 120 calories.  (That is, unless you buy the flavor-devoid ultra-light beers, in which case, you’ll probably drink two because they’re so light!)  so, if you just have one drink each day, you will, in theory gain one pound every month (120cal x 30d = 3600cal or one pound).  Oh, and sometimes, it’s pretty hard to stop at one beer, right?  So, if you start having two every day or just occasionally, maybe you’ll be adding two pounds to your frame every month, without even thinking about it.

Sometimes I try to rationalize having a glass of wine:  ”I’ll just skip dessert,” or “I’ll pass on that dinner roll.”  But my self-talk seldom materializes into the planned action.  Why?  After a glass of wine, I’m feeling more relaxed, less inhibited, and so I’ll go ahead and eat as much or more than I would normally.  Oh, what a sinister beverage wine can be!

The solution?  Let’s all say it together: Skip the alcohol, except special occasions.  Yes, it’s hard, especially if you have come to relish your “afternoon delight.”   Believe me, you will notice a difference in your waistline.  I’ve been substituting diet soda for beer, whenever I get a craving.  No, it’s not the same, but it’s more indulgent than tap water.  If you’re a wine drinker, maybe a glass of Crystal Light would be a better trade-off.  Experiment with different light, alcohol-free drinks to find what you like best.  You’ll feel better physically, and your wallet will thank you, too.

Am I advocating completely shunning alcohol?  For most people, no.  However, I’m trying to implement for myself a “special occasion” rule for drinking alcohol, although I’m still working on the definition of “special occasion.”  For example, does “Wednesday, after a long morning of grocery shopping with two screaming toddlers” qualify?  Yes, it’s a process for me, but I’d like to think that I’m making progress.

Cheers!