The 5 WORST protein bar ingredients... Do YOUR bars have these?

My Review of Dales Raw Foods Protein Bars These bars are so amazingly good! I was shocked!  I have tried other protein bars that claim to be loaded with proteins and healthy ingredients but they taste awful and upset my tummy. Dales Raw Foods Protein Bars are clean and delicious and VEGAN!  Let's take a look at the ingredients in the average protein bar that is on our supermarket shelves right now: #1 - Soy Protein Isolate (SPI) This is, unfortunately, one of the most prevalent protein sources you'll find in protein bars, especially those marketed to women. This marketing would have you believe that soy is an excellent protein source for women because of the isoflavones found in it. In reality, studies have indicated that these soy isoflavones can actually be TOXIC because of how the soy is processed (fermented soy products such as tofu are fine, just fyi). In addition, SPI was actually considered a WASTE product in soy processing until recently, when it was discovered that money could be made by passing it off as a protein source. It's cheap and definitely NOT a high-quality protein. It should be avoided.  And the final nail in the soy coffin: GMO. A very high percentage of the soy grown in the United States is from genetically modified organisms (GMO). They don't currently have to be labeled as such but if you're buying any sort of processed food, chances are very good you're getting a GMO-sourced product. #2 - High Fructose Corn Syrup This is an easy one to figure out...the adverse health effects of it are well documented (contrary to what the commercials from the Corn Growers Association claim - those are truly among the most annoying commercials in existence, trying to make people who question corn syrup look stupid). It's one of the WORST things you can eat and yet there are still bars that use it as a primary ingredient. #3 - Fractionated Palm Kernel Oil Palm kernel oil is a cheap, unhealthy fat. Unlike plain palm oil, palm kernel oil can't be obtained organically. Instead, the oil must be extracted from the pit with a gasoline-like hydrocarbon solvent. The fractioned form is the most processed...if you see that in the ingredients, you should definitely avoid it. #4 - Sugar Alcohols This includes ingredients like Maltitol Syrup, Xylitol, Sorbitol, Lactitol, Mannitol, and Erythritol. Sugar alcohols are included in bars for sweetness...especially in bars that are "carb controlled". Sugar alcohols don't impact blood sugar as much as regular sugar because they're not well absorbed in the digestive tract...and when things aren't well absorbed in the digestive tract, things happen (if you know what I mean).  In small amounts, sugar alcohols aren't a big problem, but if you start getting into the double digits of grams of sugar alcohol (and many low-carb bars are in the 20 gram range), THEN you can start to see unpleasant digestive issues. #5 - Artificial Sweeteners I won't get into the whole debate about whether artificial sweeteners are bad for you or not and what they turn into in your body, etc. Personally, I'm of the mindset that if it's created by science, chances are good your body won't recognize it and won't be able to metabolize it into something actually good for you. Therefore, I stay away from artificial sweeteners. I find the actual natural flavor of real food to be pretty good :). In Summary... Those are the top 5 worst protein bar ingredients...and you will actually find bars that contain ALL of these ingredients in them.and they are like eating cardboard and chalk. The main problem I have with the vast majority of protein bars today is that at their most base level, they're deceptive. The bars are put forward as convenient, healthy alternatives to food for "on the go" people. Yet when you take a close look at the ingredients, they're actually WORSE for you than most candy bars. Obviously money is the biggest factor...companies that use high-quality ingredients in their bars have to charge more for them in order to stay in business. Hence the brick-like slop sold in bar form that you'll find in the grocery store aisles today. A New Breed of Protein Bar...Raw and Natural~ Dales Raw Foods Yep, that's right! A protein bar made from raw, natural ingredients that's actually GOOD for you and they pack in around 22g of protein. You can eat them after a workout, or as a meal if you are short on time. They're convenient and healthy. They taste EXTREMELY good and the quality of the ingredients is outstanding. For example, here's what you'll find in the Raspberry Hazelnut bars: Organic dates, pea protein, hemp protein, rice protein, almond butter,hazelnuts, coconut nectar, dried raspberries, raw cacao, coconut oil, stevia, water. GREAT ingredients...GREAT taste...I am ordering more !  LOVE THESE Happy Healthy Eating! Pam http://www.mcssl.com/app/?af=1543251

Vegan Muffins and a case of Hide and Go Seek Doggie Style

As many of you know, I have a baby and her name is Yoshi.  She is a tiny Yorkie full of spunk and is only a little bit spoiled.

(OK, fine, she is totally spoiled.Why walk on a leash when you can get carried right?) She spends her days at my side or on my lap. I wonder how many times a day I say "NO YOSHI"?

I scrambled to get dinner started and on the table as we were running a bit late last night and everyone was starving. In the process my son was working on our electric gate out back so we were careful not to let Yoshi out.  In the hustle and bustle of preparing dinner and getting it on the table, I wasn't even aware that she was not at my feet or trying to get into the trash.

We  sat down to eat and started talking about our day, when suddenly I asked " Where's Yoshi?" "Have you seen the dog?"  Everyone replied "no" . So we got up and went through the house calling her name, checking closets, bathrooms, bedrooms, but nothing. I went outside to ask my son if had seen her and he said no. This prompted and all out search for the missing dog. How could she have gotten outside without us noticing?  My heart was full of panic as I walked though our yard and rounded the corner to where our pool is. It took all of the strength I had to look in the pool and the hot tub to make sure she didn't fall in. ( she fell into the hot tub once while we were in it). A sigh of relief, not in the pool.
We walked the entire neighborhood, alleys, and stopped everyone we seen along the way asking if they had seen her and if they do please bring her home.  My poor Yoshi is lost!!  I couldn't believe this was happening!! Darkness was setting in and still no Yoshi.....
Jim and I decided we would get in the car and drive around to see if we can find her.  I am in tears thinking she is lost out there in the real world or worse, someone has stolen her!  As we back out of the driveway we see my daughter running out of the garage with Yoshi in her arms yelling " I found her!"
We rush in and grab her and hug her. We asked my daughter where she found her and she said.......... wait for it....  
 
THE CABINET!!  LOL

Yoshi had made her way into a small cabinet in the kitchen and could not get out.  She didn't bark or make any noise while we we calling for her in the house. Finally she whimpered and my daughter followed the sound.

YOSHI YOU ARE ALIVE!

She lavished us with doggies kisses and we hugged her tight.. My baby is safe! No more hide and go seek!!!

This called for a celebration!! Blueberry Vegan Muffins!
These are so easy and yummy ( especially fresh from the oven)

VEGAN BLUEBERRY MUFFINS

• 2 teaspoons apple cider vinegar
• 1 cup almond milk or vanilla coconut milk
• 1-1/3 cups whole wheat white flour
• 2/3 cup raw sugar
• 1-1/4 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1/3 cup coconut oil, warmed until liquid
• 3/4 teaspoon vanilla extract ( I used coconut because I was out of vanilla

Mix cider with milk and set aside.  mix all dry ingredients and then add oil and milk. Mix well and stir in fresh blueberries. 

Line muffin pan with paper cups and fill about half full 

Bake at 350 for about 20-25 minutes or until toothpick comes out clean

Ultimate Reset Day 12 I want a BEER!

As our journey through The Ultimate Reset continues, we have learned how to eat better, how to plan meals and how to remember to take supplements everyday. Together, we have consumed approximately 24 gallons of water.  ( Yes we now have a drinking problem along with a peeing problem)

Our weight is down and our clothes are looser .  We are starting to feel good.  It's amazing how food can effect the way you feel.  By only eating "clean whole " foods and no meat or dairy, we have had a sense of "well being"  and happiness.  There were times it got a little rough and the daily stresses made us long for a nice cold beer but we didn't cave in!  We stuck to our guns even while bowling again this week.

We have learned that just fruit for breakfast isn't quite enough for Jim most days,so I added 1 cup of oatmeal  and that seems to keep him satisfied until lunch

 I have enjoyed chickpeas and avocado with kale for breakfast and found I Love it!  Very satisfying and yummy.

You should really try it !!! You can even mash the chickpeas and mix it with the avocado.



I have been able to use my Ninja Blender for meal preps and have discovered how easy it is to make soups and bisque

.
The Sweet Potato and Roasted Red Pepper Bisque was very good and satisfying. Served it with sauteed apparatus with almonds. We will definitely have this again!

We will start back with our run training this weekend ( have to still go easy for a week or so as our bodies are still getting used to the new changes)  . We are hoping with this new way of eating and the weight loss, that we will gain more strength and endurance and who knows.. maybe some new PR's will come out of it!

More to come as the days continue.. and yes...a cold Corona is still on my mind...


Pam

Sweet Potato and Roasted Red Pepper Bisque

I 

Ingredients

• 1 sweet potato (aka garnet yam)
• ¼ red bell pepper
• 1 cup vegetable broth or water
• 1 tsp. finely grated peeled ginger root
• 1½ tsp. extra virgin olive oil
• 2 tsp. miso paste, diluted in 1 tsp. hot water
• Tamari or Bragg^® Liquid Aminos, Himalayan salt, and herbal seasoning (to taste)

Directions

Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.

Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.)

Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired. Serves 1.

Nutrition

• 220 calories
• 7 g fat
• 1 g saturated fat
• 0 mg cholesterol
• 530 mg sodium
• 35 g carbohydrate
• 6 g fiber
• 3 g protein
• 509 mg potassium

Ultimate Reset Phase 1 ~ I can go without meat!

Today was our last day of Phase 1 of the Ultimate Reset -Reclaim.  We have changed the way we eat and have eliminated meat in this stage. There have been several new vegetables on our plates and we have really enjoyed trying them.  My kitchen looked a war zone at times, but I have really enjoyed preparing and serving our meals. We have eaten breakfast together all week, ( something we didn't use to do) and I love it!

Overall, the week went pretty good. Only had a couple of days that were somewhat rough, but nothing bad. Just a feeling of tiredness and achey and was cold a lot.  Day 5 brought a feeling of euphoria and renewed energy.

I am down 5 lbs and Jim is down 7. We feel really good and looking forward to the next 2 weeks. I am so glad we are doing this together and supporting each other. We even made it through bowling night and Karaoke night without a Corona!  GO US!

I want to share my favorite recipes from our 1st week. These are for 1-2 servings so you can adjust them as needed. We will continue to make these after we have completed  our program.


Enjoy!

Stay tuned for Phase 2 !

Roasted Root Medley

Ingredients

• ¼ medium-sized yam, washed and cut into 1-inch chunks
• ½ large carrot, washed and cut into 1-inch chunks
• ½ large beet, washed and cut into 1-inch chunks
• ¼ yellow onion, peeled and cut into large wedges
• 2 tsp. extra virgin olive oil
• Himalayan salt (to taste)

Directions
Preheat oven to 400° F. In a bowl, toss all ingredients together. Spread on a cookie sheet and bake for 40 to 50 minutes or until tender, turning once or twice to prevent burning. Serves 1.

Lentil-Lime Salad

Ingredients

• 1 cup cooked green lentils
• ½ cup grated raw carrot
• ¼ cup finely chopped fresh cilantro leaves
• 1½ tsp. sesame oil (or more, to taste)
• 2 Tbsp. fresh lime juice (or more, to taste)
• Bragg® Liquid Aminos or Himalayan salt (to taste)
• ¼ tsp. ground cumin (or more, to taste)
• Herbal seasoning (to taste; optional)

Directions
Cook lentils until tender, but don't overcook. (Or use low-sodium canned lentils.) Add carrots and stir. Stir oil, lime juice, salt, and spices together in a small bowl, then gently stir into the lentil mixture. Let sit, covered, in refrigerator for 2 hours. Adjust seasonings if needed. Even better the next day! Serves 1.

Nutrition

• 320 calories
• 8 g fat
• 1 g saturated fat
• 0 mg cholesterol
• 50 mg sodium
• 48 g carbohydrate
• 17 g fiber
• 19 g protein
• 944 mg potassium

Zucchini Cashew Soup

Ingredients

• 1 large or 2 small zucchini, cut into chunks and steamed
• ¼ cup raw cashews
• Himalayan salt or Bragg^® Liquid Aminos (to taste)
• Herbal seasoning or fresh herbs, like basil or dill (optional; to taste)
• Steamed vegetables (optional; for chunky soup)

Directions

Soak cashews in enough water to cover for 1 hour; drain. Combine cashews, zucchini, salt or aminos, and seasonings in blender and mix until smooth, adding water as needed for desired consistency. Pour into saucepan and reheat gently, but do not boil. For chunky soup, add steamed chopped vegetables of your choice. Can also be served cold. Serves 1.

Nutrition

• 250 calories
• 17 g fat
• 3.5 g saturated fat
• 0 mg cholesterol
• 30 mg sodium
• 21 g carbohydrate
• 4 g fiber
• 9 g protein
• 1,036 mg potassium

Ultimate Reset : Day 2 Bye- Bye Meat

Ultimate Reset Day 2

I woke up today with a slight headache, but felt better soon after rising. ( wish i could say that about our poor little dog who coughed all night)

We enjoyed a nice warm breakfast of oatmeal with blueberries and a side of Greek yogurt sweetened with pure grade b maple syrup. This was very satisfying on a cold rainy morning. ( sorry forgot to take pics)  We both agreed that the oatmeal kept us feeling fuller longer today than the eggs from yesterday. 

I felt a little more organized today than yesterday.  Starting to get the hang of things and the timing of supplements.  I also prepared a few thing in advance so that REALLY helps. 

Lunch was our last of our meat products. It consisted of a tossed salad with chicken and balsamic vinegar.  ( I really like Balsamic Vinegar as a dressing) I savored every bite of my chicken and chewed it as slow as I could to make it last as this is the last meal we have with meat for the next 19 days.

WATER WATER WATER AGAIN=PEE   Although not as much as yesterday but still many trips. (probably TMI but hey it's part of my journey...LOL)

So with the rainy day, I stayed home and started studying for my Personal Trainer certification. It's been awhile since I had to study so I really had to focus and go slow.  

I set a reminder on my phone for my Alkalinize (aka "shot time" It really isn't that bad, sorta like salty spinach with grass. I chased it with a squeeze of lemon.

Felt pretty good this afternoon, had a burst of energy and sort of a euphoric feeling so I wiped down counter tops and stone back splashes  with Mr Clean (Gain scented is the bomb!) along with door knobs and the trash can. Pretty productive I might say...

Snack Time!!  woohoo!  I worked up an appetite . I had a boiled egg and 6 saltine crackers 

I prepared our dinner and discovered I LOVE KALE!  I steamed it for 3 minutes and then squeezed fresh lemon juice and tossed it with a few pine nuts. OMG! I scarfed it down!   Just one serving of kale gives you more than your daily quota of immune-boosting vitamin A, bone-strengthening vitamin K and vitamin C.  YOU SHOULD BE EATING THIS!!!

The rest of the meal was great because it was a bit Mexican. Black beans and rice with corn. This will make a great "meatless Monday " dish.

BLACK BEANS AND RICE

Recipe:  

1 can black beans

1 cup fresh or frozen corn 

1 cup cooked brown rice

1/4 teas. cumin

1/2 - 1 tea chili powder ( depends on your taste)

salt and pepper

Cook beans til hot and drain. Mix with rice, corn and add seasonings.  Cook on stove top until everything is warm . 

Serve on corn tortillas and top with salsa, cilantro and guacamole or sliced avocado 

Hard to see my food on my plates, but they are so pretty!! 

Well day 2 has come to an end.. pretty good day!  ( except I am feeling a bit hungry now that it is bedtime, but I will drink some more water and sleep on it)

See ya tomorrow!

Pam

Cancer Sucks!

My Dad was diagnosed with stage 3 rectal cancer in August. He has under gone a round of chemotherapy and radiation to shrink the tumor enough for them to operate to remove it. The surgery went well, they said they removed all of the tumor but would send off samples of surrounding tissues. The test results confirmed that the cancer has spread into the fatty tissues ( not sure what that is) and they changed his degree of cancer to stage 3.5 with a recurrence rate of 60 percent. So yes, this sucks.

After his first round of chemo, he lost about 25 pounds, and then after surgery he lost another 12 or so. He is still somewhat weak but they will start round 2 of chemo soon.  So this could be a rough round for him as it will be stronger than the first.

I have been physically active and have had healthy eating habits for about 4 years now. I have decided that in 2013 I will focus harder on my health, my fitness, clean eating, and my  over all well being.  I refuse to give my body a place to " grow" cancer. I want to do all I can to prevent any type of disease or need for medication. I will treat my body with more love this year and watch what I put in it.and how I treat it.

I'm starting my journey with Beachbody's Ultimate Reset. It is a 21 day detox/cleanse. ( sort of like an oil change for your car) I will rid my body of built up toxins in my digestive tract which will allow my body to better absorb nutrients from my food.  I am also trying to eliminate any processed foods and sugars from my diet.

Processed foods have added chemicals to prolong self life.. YUCK !!!  My theory is .."if it has a mama or grows from the ground " it is OK to eat. I have found several blogs that support clean or whole foods with some outstanding recipes! I have gone into survival mode and have been reading all I can on health and fitness and their benefits. I sincerely believe that eating right and exercise can help ward of illness. After my 21 days, I will start my marathon training with a new outlook and a few less pounds!


Is there someone you know who is battling cancer? Has it changed your perspective on life?




Blessings
Pam