gRUNola bar - product review

gRUNola

100% whole grain

NON GMO

GLUTEN FREE

DAIRY FREE

GOOD SOURCE OF DIETARY FIBER

Designed with the active person in mind, gRUNola is carefully formulated with teff, chia and quinoa to provide energy and nutrition without artificial ingredients and preservatives. 

With a little planning and a lot of passion for real food, I know that nothing made in a factory will be as good for my body as real food. If I am in the grocery store, in need of healthy snacks, mother earth has me covered for she has a delicious selection of seasonal fruits for me to choose from, all year long. 

I'd like to think that any food product manufacture that promotes a "healthy" product would not disagree that nothing beats real food.

But my diet does not include an off-limit food list for there are foods I emphasize on a daily basis and other foods that are consumed under specific circumstances. 

And that's why I want to talk about bars. 

It's interesting to hear people talk about nutrition for there's a long list of reasons not to eat something and then another list of reasons as to why to eat something. But in a society that has experts and gurus giving a reason (or excuse) for almost every food in the diet, I believe that we should consider the special circumstances for choosing foods, like bars, that may not be consumed on a daily basis but may still have their place in a heart-healthy diet. 

Certainly, you do not have to be an expert to know that some bars are a bit more healthy than others...

OR

Here are a few bars that I recommend to my athletes and fitness enthusiasts when they need a bar under specific circumstances.

BEFORE/DURING TRAINING: 

(if during training - I have my athletes get 90-100%% of their calorie needs from a carb/electrolyte beverage like INFINIT nutrition and then if they need a tummy satisfier, 30-50 calories/hr from a carb-rich bar, from a reputable bar company. I do not personally use any solid foods during training/racing for any distance.)

Stinger waffle
Bonk Breaker
Power bar
Cliff bar

Lara bar

Hammer bar

SNACK: 
(I recommend the following bars for situations such as traveling, meetings, errands, in your car or "just in case." I do not recommend substituting real food for a bar so whenever possible, combine a bar w/ real food OR be sure to compliment your bar with real food when possible. I never travel without a few bars with me in the car/plane.)
gRUNola

KIND bars

LARA bar

MOJO cliff bar

There are many other great bars out there but these are a few of the most common bars that you can find at the grocery store (or local bike/tri/run shop). Most natural food stores have a variety of wholesome bars with real ingredients if you choose to buy a bar, instead of making your own. 

Not too long ago, I received a nice email from Karen Simmonds-Brady, founder of gRUNola. 

She asked if I would like to try her bars in exchange for feedback and did not ask for anything in return like a blog post, to pay me or promotion on social media.

The information I share with you via this blog or social media is because I want to be consistent with the information that I give you. Therefore, I do not believe in bashing companies if I try something (or receive something) that I do not feel would benefit other athletes or fitness enthusiasts (and I have turned down plenty over the past few years). However, I also do not want to only promote what works for me for I have worked with dozens and dozens of athletes and fitness enthusiasts and every body is different. I am happy to share what I love and use/eat but it doesn't always mean it will work for you. So to discover what works best for you, let's work together so I can treat you like the individual that you are. 

So, after trying the bars, both Karel and myself really liked them and when I like something, I love to talk about it. I am always proud to support products, food, gear and equipment that I use and believe in and I welcome any questions via email or for us to work together: Contact @ marni@trimarnicoach.com.

At a recent sport nutrition talk of mine at the Open Road Bicycles store for the monthly Hammerhead tri club meeting, I provided samples of the bars for the audience. 

Happy tummies always listen well when I talk. 

It's really great to see Karen living out her dream with her small business and I am proud to help her support her bars and I encourage you to also help her support her business by purchasing one of her delicious bar varieties to help nourish and fuel your body. 

But most of all, as a sport and clinical dietitian, it makes me really happy to see a bar on the market that uses quality, natural, wholesome and safe ingredients to keep the human body healthy and fueled and that is why I am very happy to share this bar with you.

Unlike other grain-based bars on the market, Karen's bars are made with Teff, which is a staple carbohydrate for elite Ethiopian runners for decades.  Not only is Teff rich in amino acids and protein as well as fiber and complex carbs, it is filled with vitamins and minerals. 

The bars also contain chia and quinoa. Talk about a fiber and protein-rich combo!

It's a nice sweet treat to see that the bars are sweetened with unrefined sugars and that the dark chocolate and they have 72% dark chocolate in the dark chocolate peanut butter and dark chocolate coconut bars. 

If you are unaware of the difference between cacao and cocoa, here's a local TV segment that I did:
Eat, drink and be merry 

Each bar has 200 calories, 8g fat, 27g carbohydrates, 5g fiber, 9g sugars and 5g protein and provides 8% iron and 4% calcium in a 2000 calorie diet so this would make for a suitable snack if real food is not available OR you are seeking a healthy way to add in more grains into your diet, especially in the case of traveling or when food options are out of your control. 

The varieties are:
Dark chocolate coconut

Dark chocolate peanut butter (my fav)

Mixed berry (Karel's fav)

For more information and to order:
you can visit the WEBSITE.

Heart happy homemade raw bars

Last Wednesday I had a great time with Baptist HeartWise for Women and News4Jax for our live segment on making healthy changes in the diet. I believe in a good-better-best system which I was taught in my internship by one of my preceptors who specialized in eating disorders. Always being taught of the best, right and perfect ways of eating due to nutrition guru's being the "experts" on everything nutrition-related, I really learned to appreciate this more practical and realistic way of eating. I hear all the time of people who talk about good and bad food, eliminating food and just eating in a way that seems extremely strict. In understanding that we want to make changes for a healthier lifestyle (long-term healthy living), the good-better-best system is a great way to not feel pressure to change everything at once. Although we all want things to happen yesterday when we want the results today, life is a journey, not be rushed but far too often, people waste days to make progress and then get frustrated when they feel defeated by not sticking to unrealistic, extreme, short-lived eating and exercise plans. 

Before our LIVE segment, Melanie and I did a taped segment at Winn Dixie where we shopped around for a healthy food options in both the perimeter and aisles. We focused on things to look for in food and what to de-emphasize as well as emphasize. No need to have an off-limit food list when it comes to healthy eating. When you eat a balanced diet, there is room for "extras" - not a lot, but still room. 

HERE is the link to the taped segment.

HERE is the link to the LIVE segment. 

And what grocery shopping segment would be complete without a yummy homemade bar recipe???

This was a creation I made for the segment and approved by everyone who has tried it. I hope you enjoy it! Karel has been yumming a lot as he is snacking on it all day at work :) Looks like I need to make another batch!

Heart-happy Raw Bar Recipe (no cooking/baking required!)

1 cup instant rolled oats (dry)
1 cup medium pitted prunes
1/2 cup dried apricots
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp cloves
1 tbsp unsweetened coconut (shredded - which is included in nutrition analysis) or ground flax seeds or chia seeds
1/4 cup each - cashews, peanuts, pecans, walnuts (unsalted) - recommend to buy in bulk (ex. Winn Dixie, Trader Joes, Publix or Whole foods)
1/4 cup pumpkin seeds (unsalted)
1/4 cup honey (use a little cooking spray in measuring cup to help honey easily pour from cup into bowl)

1. In food processor (ex. I used the Ninja processor) combine oats, prunes, apricots and spices (including coconut). Pulse 5 times, for 1 second each pulse. This should make a sticky paste. Empty into large cooking bowl.
2. Combine 1/4 cup of each nut (not pumpkin seeds or honey) in food processor and pulse 4-6 times for 1 second each, until nuts are chopped but not finely chopped. Empty into large cooking bowl with sticky paste.
3. Add pumpkin seeds and honey to bowl and mix with clean hands until evenly combined.
4. Press on small cookie tray sprayed with a little non stick spray (it's ok if the bar doesn't cover the entire cooking tray. Bars should be thick enough to reach the top of 3 of the edges. Press down with palm of hand (use a little cooking spray on hands to help prevent sticking).
5. Place cookie tray in freezer for 1 hour. Keep in refrigerator in air-tight container or baggie for up to 1 week (if they last that long). Bars may not stick together if left at room temperature but they will still taste great!

Nutrition facts:
Servings: 16
Serving size: 1 bar

Calories: 130
Fat: 6g
Saturated fat: 1g
Monounsaturated fat: 2.5g
Carbohydrates: 17g
Sugar: 9g
Fiber: 2g
Protein: 3g