Tag Archives: nutrition

Thinking about becoming a vegetarian?

You may have heard that going meatless once or more a week could be beneficial to your health. In fact, numerous studies have found that vegetarians have lower blood pressure, lower cholesterol and are at a lower risk for some diseases. Nice! Becoming a vegetarian has a lot of upsides, but it isn’t for everyone. Before you decide to ditch meat for good, here are some things you should know. Continue reading

fruit plate. Copyright Body and Mind by Muna

8 common types of vegetarians

Navigating the world of vegetarianism can be confusing. There are so many different types of vegetarians out there. Which makes it hard to try to figure out what your recently-converted vegetarian friend can and can’t eat. Or maybe you’re thinking about becoming a vegetarian yourself, but you’re not sure where to start. In that case, take a look at the list below. Continue reading

nutrition label from wikicommons

Why anyone could call themself a nutritionist

Have you ever met someone who says they’re a nutritionist? If you have, did you ask if they went to school for it or if they are licensed? Does it even matter? Continue reading

how much protein do i need

The truth about the low fat diet craze

Low fat diets have been around for some time. By the 90s, eating fat became taboo because it was dubbed that eating fat makes you fat. A couple decades later, and we’re realizing just how wrong we were. Let’s just get this straight: Fat does not make you fat. Eating excess calories makes you fat. So why exactly did the “fat makes you fat” fad come around? And why is it still immersed in our food culture that we should be eating low fat meals? Continue reading

How to cut through the nutrition noise

Source: FoodMinds: Words Matter– 40 years of Dietary GuidelinesThis past week, I had the opportunity to go to the MAND Annual Meeting. MAND, the Minnesota Academy of Nutrition and Dietetics, put on a great conference that included talks about everything from general dietary guidelines to a diet’s role on inflammation in the body to nutrition in public policy to the impact of bees in food availability. Needless to say (though I’ll say it anyway), it was a day packed with information.

One of my favorite parts of the day, though, was listening to Dr. Jillian Lampert from The Emily Program. What was she talking about, and why was it so interesting? Well, let me tell you. Continue reading

2015 Diestary Guidelines for Americans

The facts behind the 2015 Dietary Guidelines

2015 Diestary Guidelines for Americans

The 2015 Dietary Guidelines for Americans were released last week. That has caused some people in the United States to reconsider what they should and should not be eating. While the guidelines might not be your idea of reading for pleasure, there sure is a lot of information in the documents.

If you’re not looking to read through the entire thing, don’t worry! In this series of posts, I’ll be discussing what is in the Dietary Guidelines as well as how you can implement them in your daily life.

This first post is going to focus on some facts. Here are some truths about Americans and their lifestyles that you may or may not be surprised about.

To start, here are just a few statistics from the guidelines:

  • For more than two and a half decades (that’s 25 years!), more than half of the adult population in the country has been overweight or obese.
  • From 2009-2012, a whopping 65 percent of women and 73 percent of men were carrying extra weight.
  • During the same period of time, one-third of 2- to 19-year-olds were classified as overweight or obese.
  • Half of all American adults (117 million people!) have one or more preventable chronic disease.
  • Most of these chronic diseases are directly related to a sub-par eating patterns and a sedentary lifestyle.

So what types of diseases are included in this set of preventable chronic diseases?

  • Cardiovascular disease
  • High blood pressure
  • Type 2 diabetes
  • Cancers (some forms at least, such as breast and colorectal)
  • Poor bone health

Unfortunately, Americans are simply not eating healthy diets nor are they getting enough physical activity. In fact, on a scale of 1-100 on the Healthy Eating Index-2010 (with a higher number signifying a healthier diet), the population’s average doesn’t even reach 60. In 1999, the country’s average was 49. This means we’re improving, yes. But we still have a long way to go before we can classify our eating habits as “healthy.”

When it comes to physical activity, the results are even worse. According to the 2008 Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate-intensity aerobic activity weekly. That’s in addition to two or more days of muscle-strengthening activities. In 2013, only 21 percent of adults met this guideline. Sure, that’s up from 18 percent in 2008, but that means 4 out of 5 adults in the U.S. are not reaching their recommended weekly physical activity goals.

With these startling statistics, it’s no wonder that the prevalence of overweight and obese individuals has continued to rise over the last quarter of a century. In the next blog post about the health guidelines, I’ll go more in-depth about diet and physical activity as well as diving deeper into what following a healthy-eating lifestyle encompasses.

A no-bake, vegan, gluten-free protein bar recipe

no-bake protein bars

delicious no-bake protein bars

We’ve been cooking up samples of protein bars for our students recently, and this recipe has gotten top marks from all. The best part is that it’s vegan and gluten-free. As an added bonus, it’s soy free, as well! Besides the peanut butter – which can easily be swapped (see below) – you won’t find any common allergens in this recipe! Try it for yourself, and then let us know how your protein bars turned out!

The recipe:

What you’ll need: protein bar recipe ingredients

  • 1.5 cups gluten free oatmeal
  • 2 scoops Arbonne vanilla protein
  • 1/2 cup gluten free rice crisp cereal
  • 1/2 cup natural peanut butter
  • 1/2 cup agave

Optional – If you want to add a chocolate coating. (And really, who doesn’t?!):

  • 2 tbsp dark chocolate chips
  • 1 tsp coconut oil

Once you’ve got everything ready to go, it’s time to start your no-bake baking!mixed ingredients for protein bars

  1. Put parchment paper on an 8-inch square pan.
  2. Mix oat flour, protein powder and cereal.
  3. Add in agave and peanut butter.
  4. Press flat into pan.
  5. Put in freezer.protein bars in parchment paper
  6. If you’re adding chocolate to top: Melt chocolate and coconut oil in microwave or on stove-top.
  7. Take bars out of freezer and drizzle with chocolate mixture.
  8. Put bars back in freezer until chocolate hardens.
  9. Enjoy. Repeat.

 

A few things to note about this recipe:

As far as protein powder is concerned, all Arbonne products free of animal products (aka they’re vegan), gluten and soy. If none of these things bother you, any general protein powder will work. You can also walk on the wild side and try it with chocolate protein powder instead of vanilla.

Peanut butter can easily be swapped for any tree nut butter (almond, walnut, etc.) or seed butter (sunflower seed, sesame seed, etc.)

Any cereal can be substituted for the gluten-free rice crisps. We’ve tried Frosted Flakes, Corn Pops, Cheerios, Apple Jacks and Rice Chex, but we’ve found that those cereals just don’t taste as good with the other ingredients.

If you are following a gluten-free diet, be sure to use gluten-free oatmeal.

Along the same note, if you are following a vegan diet, be sure to use vegan chocolate chips.

Did you try this recipe? If you did! Tell us how it tasted!drizzle protein bars with chocolate