My informal guide to protein bars

Last night I went out with a friend from yoga to catch up, and she had asked for my opinion on a few things. Our discussion led to protein bars - which ones are worth buying, when to eat them, and so on. She said she felt completely overwhelmed walking into a store and seeing the selection of various bars and had no idea which ones to buy. After we talked, she joked that I should write a blog post on protein bars for her reference. Well, here you go.

First of all, I just cannot imagine replacing an entire meal with a protein shake or a protein bar. I always have to supplement it with something else, whether it's a side of veggies, some whole grain cereal or chip, or fruit, depending on the size and macros of the bar.

My general rules for protein bars are this:

1. High fat and/or quick release carbs pre-workout

2. Low to moderate fat and high protein post-workout

Pre-workout:

Mmmm, pie

Larabars are some of the simplest, most natural nutrition bars that are widely available. I love that the ingredient lists are typically short, including fruit, nuts, and spices. Every flavor I've tried does a pretty good job of mimicking the taste of what the label says, especially apple pie and peanut butter & jelly.

I really enjoy Larabars, though I rarely eat them, especially during warmer months. They get sticky and melty in the heat...not my thing.

Kind bars

Kind bars have a huge variety of bars to suit individual needs and taste buds. My favorite line of Kind bars are the Nuts & Spices lower sugar bars. The sea salt dark chocolate is SO DELICIOUS. Any of their bars are perfect for pre-workout because of the natural sugars (especially in the fruit & nut line), higher fat content for satiety, and moderate protein. Again, simple, whole food ingredients.

I am intrigued by their new line of savory, higher-protein bars, Strong & Kind. I just don't know how I feel about a nut bar flavored like thai sweet chili. I'm also about savory/spicy, but it's just so odd to me.

I feel like I should also mention that Kind granola is bomb.

ThinkThin crunch

ThinkThin Crunch Mixed nut bars fall under the same guidelines as Kind bars for me. The coconut chocolate is definitely my #1 choice in this line.

Post-workout:

Photo borrowed from here

ThinkThin bars aren't the most "natural" bars, but I like them a lot. Great flavors that taste like candy bars, and are especially yummy frozen in the summer or after hot yoga. With 20g of protein and no sugar in their high-protein line of bars (with chocolate covered strawberry as the exception with 15g protein), these bars are great for a quick protein boost and muscle repair.

ThinkThin has changed some of the flavors and added a couple of new lines, including a candy bar line and a protein & fiber bar. I won't lie, I'm dying to try some of the flavors in the protein & fiber line, like the chocolate peanut butter toffee and chocolate almond coconut. I've yet to find these in stores though :(

Of their original line, creamy peanut butter will forever have my heart. And I'm missing the lemon cream pie bars. Why, ThinkThin, did you discontinue this flavor?!

QUEST BARS ♥  

Quest bars are hands-down my absolute favorite protein bars. Ever. Yeah, yeah, yeah, another blog post raving about how delicious Quest bars are. Do you think Quest is getting tired of it? Doubt it. Therefore, I feel no guilt. The nutrition stats are fantastic: 19-21g of protein per bar, 5-10g of fat, high fiber, and 1-4g of sugar in any given bar. I love that the fat and calorie content varies in each bar based on nutrition needs. Some days I have trouble meeting my fat intake goals, so a peanut butter & jelly Quest bar gives me that little extra edge with 200 calories and 10g of fat as opposed to 160 calories and 5g of fat in the chocolate peanut butter. I also like that some flavors are sweetened with stevia.

I could eat these things every day. There is such a wide variety of flavors and I love them all. My absolute favorite so far are the coconut cashew, cookie dough, and white chocolate raspberry (my enjoyment of which was a true underdog story, I really had low expectations for this flavor).

Most bars need to be heated up a bit in the microwave to bring out the true dessert-like quality of these bars...sitting out by my mat during hot yoga also does the trick.

I have yet to try the cookies & cream bar, vanilla almond bar, and the Quest cravings cups. They need to get in my belly ASAP. A quest for Quest may be in order soon.

My friend mentioned that she started eating Clif bars, which, in my personal opinion, are sugar bombs. Yes, they are made with some decent ingredients, but the sugar content is out of control for what I would consider a snack. The only time I could see myself eating a Clif bar is during a lengthy hike or bike ride that requires quick-releasing carbs and protein for energy and muscle repair. Since I neither hike nor bike, Clif bars have no place in my snack box.

Thanks for the visual, Sugar Stacks.

Disclaimer: I am not a nutrition expert by any means. These are my personal opinions based on my taste preference and what makes me feel satiated and energized. If you enjoy Clif bars as meal replacements, more power to you. It's just not my thing. If you think protein bars and powders are a waste of money and an unnatural source of protein, I'm not saying you're wrong. I just happen to enjoy protein bars and powders for convenience and as a way to have a sweet treat without all the sugar and to get a protein boost.

A quick and somewhat vague update

I've fallen off the blogging bandwagon. My bad. Between work, covering trivia nights, yoga, and some new projects (more on that to come soon, I promise!), sitting down and typing away at my computer just hasn't appealed to me. In the midst of the chaos, I've been making more time for friends and fun activities to keep me extra happy and motivated, feelings which have become the norm for me lately. It finally feels like things are falling into place. No, it's not perfect, but life would be boring if it were.

A few high points of the last week or so:

• Jared Leto's performance in Dallas Buyer's Club. My past encounters with Jared Leto left me with a bad taste in my mouth, albeit some funny stories, but he really earned my respect back with this role. Kudos, Jared. Props to him for his inspiring acceptance speech at the Oscar's. Yes, he deserved that award.

Photo cred: US magazine

• The Oscars in general. Ellen was a fantastically entertaining host, and almost everyone looked flawless. Good job, Hollywood.

• This Buzzfeed article on what people looked like at the Oscars...

Poor Leo

• Finally hitting up the brunch buffet at India on Hope Street this past Sunday. I consumed at least 7 full plates of food, and finally got to try some new dishes that I never would have ordered...simply because I always, always order the same thing: Mixed Grilled Vegetable Platter. Something about that grilled pineapple and Indian spices, I can't say no. I would have taken a picture of all the deliciousness, but I was ravenous (clearly, given my aforementioned massive food consumption) after two hours of weights and yoga. Visualize, if you can, fresh-baked Spicy Chili Cilantro, Hot & Spicy Vindaloo, and Garlic naan bread, spinach and lentil soup, mango chutney, lemon cilantro chutney (my favorite!), tamarind chutney, chickpea salad, kale cucumber papaya salad, mango chicken curry, shrimp biryana, tandoori chicken, chana masala, fresh fruit with mango cream, and rice pudding. Then picture me eating it all. NOM.

• A relaxing night in with a friend, who arrived at my house toting a giant container of her dad's split pea soup. Unexpectedly delicious, and totally random.

• Big changes on the horizon, finally set in stone and put into action!

• The return of regularly scheduled TV programs. Oh, how I've missed New Girl and Nashville.

• Confirming that I am TB-free! I had to put some sort of positive spin on making a doctor's appointment and getting a shot, two things I abhor. Haha.

Again, I'm kind of running on overdrive right now. I've been entirely uncreative in the aspects of my life that don't require my immediate attention right now, but I'll be back on track at some point once I settle into a new routine.

Random product reviews: You should try this because it's awesome

Last week I was scrolling through my photo stream on my iPhone and came across a ton of pictures I'd snapped of random healthy food finds that I tried and enjoyed. I think credit should always be given when it is due, so I thought it was appropriate to sing each company's praise in a blog post. And now we're here!

Dr. McDougall's Black Bean & Lime soup is perfect for days when I don't have time to actually make a lunch for work. All you need is hot water and some patience (it takes a few minutes for the dried black beans to soften up), and voila! a filling, delicious lunch. The flavor of this soup is great. It comes with a zesty lime flavor packet that you mix in with the dried black beans before filling the cup up to the line with boiling water, and you just toss the container when you're done. I try to stock up when these go on sale, though it's under $2 so definitely a more affordable, healthier lunch than you'd get at Subway. I've also tried the split pea and barley soup, which is equally tasty and nutritious. I'm dying to try some of the newer products from the line: Pistachio Citrus Quinoa Salad and Butternut Azteca Soup especially caught my eye.

 I won a jar of Nikki's Coconut Butter a while back in a blog giveaway...I wish I could remember which blog, but when I saw "a while back" I mean a year ago (far before I had a blog and could formally tell the internet how much I love this stuff). Nikki's has so many awesome flavors: Honey Pecan Pie, Midnight Mocha, Chocolate Hazelnut Brownie, Macademia Nut Cookie, Pumpkin Spiced Donut (seasonal), and Vanilla Cake Batter, which is the flavor I chose. Let me tell you, the flavor was spot on. I could literally eat this stuff with a spoon, but I retrained myself and instead drizzled it over oatmeal and on rice cakes or lavash bread with jam. I am dying to try their other flavors at some point, but right now I'm not in a position to spend $13 on a jar :(

A few weeks ago, I was browsing around The Good Seed Market and noticed Kevita in the fridge. I asked the owner and her sister if they'd tried it, and they happened to be drinking the Daily Cleanse (pictured above) as we spoke, and highly recommended it. Since I love cayenne pepper and lemon, I went with their suggestion and was not disappointed. 

I should disclose that I am a chugger. I drink everything in gulps - hot tea, coffee, seltzer water included. This stuff is definitely made for sipping. I coughed a little from the cayenne on the initial taste. I must have been overzealous. They have a whole slew of interesting flavors that I want to try, especially the Mojita and Strawberry Acai Coconut. Lucky for me (and you), there is a coupon for $1.50 a bottle on coupons.com this week. I highly recommend printing one out and running to Whole Foods, or the Good Seed Market if you're lucky enough to live in the RI/MA area, to try Kevita.

Excuse the crappy picture above of my new favorite Quest bar flavor. It was taken post-yoga while waiting for my mom's car to be ready at Tire Pros. I know everyone raves about the chocolate chip cookie dough and double chocolate chunk flavors, and I am completely of the same opinion. That being said, coconut cashew is BOMB. Such a unique flavor, great texture, and stellar nutrition facts, all as to be expected from Quest bars. I was really shocked by how great this bar was without being warmed in the microwave prior to consumption. I think I actually prefer it as is. I still have yet to try the Quest Cravings Peanut butter cups or the new cookies & cream bar. I need to step up my Quest hunting game. Lovelovelove Quest.

Make sure you check out these companies and their products. Consider it proof that nutritious food can be delicious, and can even taste like your favorite dessert.

A new approach on eating to gain muscle & a chipotle pumpkin chicken stew

I'm not changing out of yoga pants today, and I don't feel guilty at all about that. Sundays are made for being lazy. Plus, my weekend was entirely overstimulating and chock-full of awkward situations, far too little sleep, and new-to-me people and places. But I'm saving that for tomorrow's Marvelous in my Monday post, so you'll just have to wait for the details.

One thing that I have accomplished this week was doing a little research on putting some structure into my eating routine to gain weight and build muscle. I really struggle with knowing how much food is enough, especially when it comes to carbs. The problem is that I basically cut out most non-vegetable and non-fruit carbs for a while when I revamped my lifestyle in college. My body and tastebuds just stopped craving them. Now, after years of trying to gain back some of that weight, I finally started to become more comfortable with increasing my carb intake and have found some foods I really enjoy. The problem remains that I just don't know how much my body actually needs to repair and build muscle, so I tend to severely overeat at night when I look back on my daily intake and realize I haven't really consumed any whole grains. This usually appears in the form of me eating an entire bag's worth of chips or several bowls of cereal without even necessarily feeling hungry, but eating because I'm panicking that my body didn't get enough fuel and I'll lose the precious little muscle I have been able to build. Kind of a ridiculous notion, I know.

The point of my mini-rant is that I really need to implement some more structure into my eating routine in order to retrain my brain and body to know what it needs. After reading several articles about the benefits of carb-cycling, I've determined that this is probably a good dietary guideline for me to follow. I've found this article on FitnessRX to be very informational.

Basically, there are several ways to structure carb-cycling, including high carb, moderate carb, and low carb days based on my workout schedule, with fat intake in contrast to carbs and high protein intake on all days.

My rough weekly plan is:

Sunday - 9am Total Fitness, 10am yoga; high carb day
Monday - 6pm Vinyasa yoga, 7:15pm hot yoga; moderate carb day
Tuesday - 6:30pm Yoga Fusion; high carb day
Wednesday - 7pm Tone & Crunch (kettlebells and TRX); high carb day
Thursday - off; low-moderate carb day
Friday - off; low carb day
Saturday - 8:30am yoga fusion, 9:45am vinyasa yoga; high carb day

So I'll follow a high carb, lower fat diet on the days I'm lifting weights. I found this meal plan example helpful in giving me an idea of what a day's intake should look like on both low and high carb days, though I'd aim to consume closer to 2000 calories daily rather than 1400. This week I am going to come up with a meal plan for myself to follow and ideally I'll start carb-cycling next week officially. We'll see if I can stick to it.

For dinner tonight, my lazy self was motivated enough to throw some pantry ingredients into a crockpot and call it cooking a meal. I loosely followed this recipe from A Teaspoon of Happiness, tweaking here and there based on what I had for ingredients and quantities.

Crockpot Chipotle Pumpkin & Chicken Stew

Ingredients:

1 15-oz can pumpkin puree
1 15-oz can black beans, undrained
2 or 3 medium sized boneless skinless chicken breasts
2 tsp minced garlic
3 stalks celery, chopped
1 medium zucchini, chopped
1 medium onion, chopped
4-5 large handfuls of kale (I used about 1/2 the bag pictured)
4 cups low sodium chicken broth
3 chipotle peppers in adobo sauce, diced
2 tsp adobo sauce (from the can of peppers)
cilantro
cumin
salt & pepper

Dump all the ingredients into a crock pot over the chicken breasts, adding spices to suit your tastes (I used a lot of cumin and cilantro, but very little salt). Cook on high for 4 hours. Remove the chicken, shred with a fork, and return to crockpot to cook on low for at least 2 hours. Serve with shredded cheese, if you're into that.

Super easy, super filling, and super delicious. #supersoupsunday haha

Who doesn't love a free party?

Let me start off by saying how much I love not being at work during the middle of the week. I'm sitting on my couch in my pajamas at 11am with no agenda until tonight and it's awesome. And I return to only two days of work until the weekend, woo hoo! But I digress...

WRIK Entertainment, the company that hired me as a trivia host, is also Arpeggio Wedding Entertainment, a DJing and lighting company for weddings, corporate events, private parties, etc. At the end of this year's wedding season, I was asked to assist with DJing a wedding and a 16th birthday party following that, so I guess I'm now an assistant DJ in addition to a trivia host. I wear many hats, apparently.

Basically this warranted an invite to an annual holiday party for Southern New England Weddings at the Biltmore Hotel in Providence.

The event was absolutely gorgeous, from the lobby decor to the decorations and table centerpieces. There was a photo booth set up with a table of props, which we took full advantage of. Mustache sunglasses and elf hats were donned.

The food was also incredible. Spinach stuffed chicken breast, mashed sweet potatoes, grilled shrimp skewers, lamb (yes, I tried lamb and enjoyed it), fresh fruit, and a variety of pickled vegetables, breads, and cheeses. Wine and beer was also free. Win. We ate, networked, and danced to the live band until about 8:15pm, then headed to Trinity Brewhouse for wings and beer. I was all set on both, I had a glass of wine and was so stuffed from the party, so I just hung out. Definitely a fun night overall.

Tuesday morning I was able to go to yoga since I took the day off work. Daytime classes are nice because they're usually smaller and I can work on whatever I want. This particular day was basically a private lesson with Paula, although we spent most of the time talking and laughing than actually working out. The second class was a little more productive since another person showed up. Paula also snapped a picture of me doing this pose that I have been obsessed with recently. Don't ask why, I just find it really fun in its awkwardness.

So now I'm home wasting time until Trans Siberian Orchestra with my godfather tonight. No complaints here! :)

A very thankful Thanksgiving

Happy thanksgiving! Today I bring you a cliché "thankful" post because my life can be pretty amazing sometimes.

I'm thankful for:

-Fun times with great, lifelong friends

- Having the ability to laugh at myself for mistakenly wearing moccasins to the gym this morning, and pushing through a workout regardless.

Clearly I do spend too much time in the yoga studio and not enough time doing cardio. I forget what it feels like to wear sneakers...or have a brain haha.

- This wine, which I'm enjoying after a massive thanksgiving dinner. Drops of Jupiter red blend. If it reminds you of the Train song, you're dead-on. It's from the lead singer's winery. 

Didn't snap a picture, but I had an enormous sweet potato, white meat turkey, gravy, chili roasted broccoli, and warm red cabbage salad. Yum!

- My amazing family

This picture is from the last holiday we spent together before my dad passed away. Easter 2010. Today we are smaller, but stronger, and I'm so grateful for what I grew up with and what I still have. I love my family and wouldn't trade them for the world.

Saturday Shares

I've been sleeping like shit lately and totally needed a boring day to recuperate. Nothing exciting to report: I went to Saturday morning yoga x2 (feels so good to be back, I haven't been since Monday!), did some grocery shopping, ate all day, and got a little paperwork done for work. Normally I hate staying home with nothing to do on a Saturday, but I've been keeping pretty busy lately and have a lot on my mind, so googling new recipes with a Modern Family marathon is a-okay with me.

I wanted to use this post to share some interesting things that I've come across online this week:

I GOT SIX-PACK ABS IN SIX WEEKS. HERE’S HOW I FEEL ONE YEAR LATER. via greatist.com

This was a great article about a fitness experiment that lead to some unpleasant, unexpected results. I think this is hugely relevant to our society today. We are so obsessed with obtaining the "perfect body," but it really just isn't worth the price you pay. Orthorexia and exercise bulimia are definitely on the rise, especially amongst young American women, and the obsession never seems to end. 

Post-workout meals via skinnymom.com

I really struggle to put together a meal that's nutritious and high in protein when I get home after a long day at work followed by a yoga class or two. Definitely need to keep these options in mind. It takes just as much time to pop a bag of popcorn and snack on random goodies from the fridge as it would for me to throw together a much healthier wrap. 

Quinoa and black bean dinner via lowfatveganchef.com

I'm trying to be more versatile in my sources of whole grains. Rice cakes, lavash wraps, and popcorn just aren't sufficient. I need to switch it up and eat actual meals rather than snacking all the time. This recipe sounds really easy and right up my alley. You bet your ass I'm making it extra spicy.

A guide to 10 different types of flour via jillcoyners.com

Super helpful with the holidays approaching and my intentions to experiment with some baked goods.

Modcloth.com

I am seriously in love with their clothes. I lustfully stare at everything I stumble upon through this site and struggle not to make an impulsive purchase. 

For example:

Cozy Time Cardigan - so cute, but not even available on the site anymore :(

Unfortunately, I'm someone who needs to try clothes on before buying because nothing seems to fit right. For now, Modcloth, our relationship remains detached.