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Decoding Energy Bars!

Image by Vegan Liftz

Energy bars have been the all-time snacking options for most. Earlier, it was popular only amongst sportsmen and women and body builders but,over time people on weight loss too have started munching on energy bars as their meal options.

The questions that most of my players ask is, how healthy are these energy bars? Would you recommend me adding these bars in my routine? Which energy bar is the best one? How to choose?

Energy bars have been a hit in the sports world but, what is bothering me is common people binging on energy bars. There is a huge range of energy bars available online or in the super markets and hence has become easily accessible.

Is it a boon or a bane?

I cannot label anything as good or bad but all I prefer doing is educating people about choosing the best one for them!

As the name suggests, energy bars were made to provide instant energy to the athletes and sports enthusiast but thesedays, it is slowly becoming meal replacement snack.

Is it worth skipping a meal? Let’s find out!

Let’s consider an Indian thali. When you eat an Indian thali, all nutrients are covered.

Macronutrients (Carbohydrates, proteins, fats)

Micronutrients (Vitamins and minerals)

  • As the name suggests, MACRO means larger quantities and MICRO means lesser quantities.

FIBRE and WATER are also very important. They are said to be most forgotten nutrient.

Depending upon the recipe, the amount is decided.

Let’s try and understand about how to read a nutritional label of any given energy bar: –

 1

 1. Carbohydrates

  • Energy bars have 10-60 grams of carbohydrates which varies from one brand to another.
  • It can be a mixture of simple and complex carbohydrates.
  • If energy bars contain more of oats, muesli then it means it is high on complex carbohydrates and the form of sugar in them makes up the simple carbohydrates.

2. Proteins

  • Energy bars have 5-25 grams of proteins depending on the source of proteins.
  • If it is a meal replacement bar then proteins are higher, if it is an instant energy bar then carbohydrates are higher.
  • Pea protein, soya protein, casein or whey protein are most common sources used in energy bars.

3. Fats

  • Energy bars have 3-5 grams of fats which completely depends on its nutrients.
  • Sometimes, fat content is higher depending on the amount of other nutrient groups added.

4. Calories

  • Most of the energy bars used by the athletes and sports enthusiasts are more than 500 calories.
  • People who eat energy bars as their snacking options then they should take care about the calories mentioned on the label and should always go for calories less than 250.

5. Fibre

  • It is one of the most forgotten nutrient but when it comes to energy bar, high fibres ones are to be choose only if you are having it as a snack.
  • If you are having an energy bar to boost up your energy before workout or any sport then low fibre ones should be preferred.
  • 3-5 grams of fibre is ideally preferred if you are picking it up as a meal replacement snack.

6. Sugar

  • Energy bars might sound like a healthy option but you need to be very careful while picking one for you.
  • Most of the energy bars are loaded with unwanted sugar. Reading the nutritional label in such cases becomes very important.

Here are some key points which you should take care off before picking up an energy bar for yourself: –

  • Energy bars should have fat less than 5g
  • If you are choosing an energy bar as your meal replacement snack then go for the ones which are having at least 3-5 grams of fibre.
  • If you are having your energy bar before workout or any endurance exercises then you need to go for high carbohydrate bars.
  • If you are having your energy bar as a meal replacement snack then go for high protein bars.
  • If you are on any weight loss program, choose energy bars which are less than 500 calories.
  • If your energy bars are having large amounts of high fructose corn syrup or some other sugar source then try avoiding those bars.
  • Try to choose bars which have lesser ingredients.
  • Go for the ones with oats, muesli, honey and so on.

Energy bars are the most convenient snack option to go for but anything which is homemade has a higher preference!

Energy bars can be prepared at home with absolute ease!

Benefits of homemade energy bars: –

  • Cost effective.
  • Hygiene levels are maintained.
  • Better awareness about ingredients used.
  • Without any artificial preservatives or added colours.
  • Purest form of energy bars, can be made depending upon individual preferences.

Here are some energy bar recipes which can help you in getting a healthy dose of your snack option!

(1) Rasp-Chia Energy Bars!

 2

 

Name of the ingredients Quantity
Raspberries 1 cup
Chia Seeds 1 tbsp.
Rolled oats 1 cup
Walnuts 1 cup
Dates 1/4th cup
Vanilla extract 1 tsp
Honey 1 tsp
Rock Salt ½ tsp
Lemon Juice 1 tsp

 

Method: –

  • Take raspberries, chia seeds, honey and lemon juice and place it in the food processor and keep processing it until it becomes smooth. Keep it aside for 15 mins. This becomes the chia seed jam.
  • Add rolled oats to the processor to make it as a coarse flour. Add walnuts, vanilla extract and rock salt to the coarse flour. Process it further and add seedless dates while the processor is on.
  • Once the mixture is prepared, spread it evenly on the pan and let it set.
  • Spread the chia seed jam on this mixture. Cover and keep it in the fridge for 2 hours.
  • Remove it, cut the bars in the desired shapes!
  • Enjoy!

 

Nutritional Label: –

Nutrition Facts
Nutrients Nutrition per serving
Calories 307
Protein 6 g
Carbohydrates 45 g
Fats 5 g
Fibre 7 g
Sugar 18 g

 

 

(2)  Choco-Nut Rush!

 3

 

Name of the ingredients Quantity
Raw Cashew Nuts 1 cup
Raw Almonds (Skinless) 1 cup
Shredded Coconut ½ cup
Cocoa Powder 3/4thcup
Dates 1 cup
Vanilla extract 2 tbsp.
Rock Salt ½ tsp
Cold water 3 tbsp.

 

Method: –

  • Chop cashews, almonds, dates and keep it aside.
  • Combine chopped cashews, almonds, dates, cocoa powder and rock salt in a food processor.
  • Process all the ingredients till it becomes coarse. To this mixture add shredded coconut and process further.
  • To this, add vanilla extract and little cold water till it becomes moist.
  • Spread the mixture evenly on the pan and refrigerate it for 2 hours.
  • Cut it into desired shapes.
  • You can top it up with some Choco chips as well!

 

Nutrition Facts
Nutrients Nutrition per serving
Calories 323
Protein 12 g
Carbohydrates 36 g
Fats 5 g
Fibre 8 g
Sugar 7 g

 

 

(3) Walnut-Fig Talks!

 4

 

Name of the ingredients Quantity
Raw walnuts 1 and ½ cups
Whole grain flour 1 cup
Baking soda 1/8th spoon
Rock Salt 1/4th tsp
Cinnamon ½ tsp
Honey 3 tbsp.
Figs 1 cup
Vanilla extract 1 tsp

 

Method: –

  • Chop walnuts, figs and keep it aside.
  • Combine chopped walnuts, figs, whole grain flour, cinnamon powder, baking soda and rock salt in a food processor.
  • Process all the ingredients till it becomes coarse.
  • To this mixture, add vanilla extract and little cold water till it becomes moist.
  • Spread the mixture evenly on the pan and refrigerate it for 2 hours.
  • Cut it into desired shapes.
  • You can top it up with some fresh fruits as well while eating!

 

Nutrition Facts
Nutrients Nutrition per serving
Calories 200
Protein 8 g
Carbohydrates 28 g
Fats 5 g
Fibre 3 g
Sugar 7 g

 

I hope you like all these recipes! Being a naturopath I prefer home made things over anything else!

Do give your reviews!

 

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All you need to know about whey protein!

560183-milk

The more people are getting concerned about their health, more brands of whey proteins are being introduced in the market.

Being a consumer, you have the right to know about what is going inside your body. You might have heard a lot about whey protein, but are you aware about what exactly it is?

Everybody who talks about whey protein have mixed reactions. When I tell my players about whey protein, I get a list of questions!

Why do I need whey protein?

What is the other option for whey protein?

Is taking supplement good for health?

Will whey protein affect my kidney?

I am okay with all these questions because there are many healthcare sites having mixed opinions about whey protein.

Let’s not be judgemental about anything.

It’s not even correct to call ‘whey protein’ as a supplement because it does occur in natural food sources as well!

This blog will help you clear your doubts about whey protein!

What is whey and where do we get it from?

  • Whey is derived from animal milk.
  • Milk protein is divided into 2- Whey (20% of the protein in milk) and casein (80% of the protein in milk)
  • Whey protein is said to be a complete source of protein as it contains all essential amino acids (These amino acids are not produced by the human body so it must be supplemented through diet) which are required by the human body.
  • Whey protein is water soluble while casein protein is insoluble in water.

What are the natural food sources in which whey protein is present?

  • Ricotta cheese
  • Milk
  • Yogurt

There are different supplements available in the market which has different brand names and components in it. Let’s understand what are those types of whey proteins listed on the supplements?

1.  Whey protein concentrate

  • Whey protein concentrate is also labelled as WPC.
  • WPC label is only given to those supplements which has 90% or less than 90% of protein by weight.

How to read the label of the protein supplement to understand if it is WPC or something else?

  • Check the protein % on the label. If it is less than 90% then it is WPC.
  • The ingredients which are listed on the top of the label are in more quantities as compared to the ones which are mentioned at the bottom of the nutritional label.
  • For example, if a supplement box has 40% WPC84 written on it, this means that the supplement has 84% of the WPC and rest all the ingredients is a combination of lactose, milk derivatives, minerals and fats.

Advantages of choosing WPC: –

  • It is cheaper as compared to the other types of whey protein and fits in the budgets of fitness freaks.

Disadvantages of choosing WPC: –

  • It has low bioavailability.
  • Supplements with WPC contains lactose or milk derivatives in it which cannot be used by lactose intolerant people.

2. Whey protein isolate

  • Whey protein isolate is also labelled as WPI.
  • It is the purest form of protein which eliminates all the lactose and fats present.
  • WPI label is only given to those supplements which has 90% or more than 90% of protein by weight.

Advantages of choosing WPI: –

  • Its high-end techniques are used to eliminate the lactose and fats which makes WPI the purest form of protein.
  • As there is no lactose in it, lactose intolerant people can choose this supplement.

Disadvantages of choosing WPI: –

  • It is expensive.
  • As it has no carbohydrates and fats, the taste often becomes an issue for the people.

3.  Whey protein hydrolysate or blends

  • They are the blend of WPC and WPI which mostly commonly available in the market.
  • The cost for these blends are neutral. It depends on the ratio of WPC and WPI.

Advantage of choosing whey protein hydrolysate or blends: –

  • Neutral cost. Neither too expensive nor too cheap.

Disadvantage of choosing whey protein hydrolysate or blends: –

  • WPC: WPI ratios can be misleading so as explained above, which ingredient comes first is more in the supplement as compared to the one which comes at the bottom. 

How does whey protein work in the body?

  • Whey protein is a complete source of protein having all essential amino acids including leucine. Leucine is a very important amino acid when it comes to muscle building and toning of the body. Thus, whey becomes the most popular source of protein!
  • Bioavailability (Ability of animal to utilize that protein in the body) of whey is very high as compared to other protein sources!

Let’s have a look: –

Protein sources

 Bioavailability
WPI 159
WPC 104
Whole egg 100
Milk 91
Cheese 84
Fish 82
Chicken 79
Soya 74
Casein 71
Yogurt 68
Egg white 88
Oatmeal 58
  • The above table shows that whey protein has the highest bioavailability, which becomes the most favourite protein of all times!

How much whey protein you need every day?

  • A healthy adult requires 0.8-1g per kg body weight protein in a day depending on the physical activity. If you are into intense working out like athletes and sports person, the protein intake can go up to 1.5 g to 2g/per kg of body weight in a day.
  • For example, an average man with sedentary lifestyle whose weight is 60kgs requires 0.8 g per kg body weight per day.

So, it is calculated as,

Weight x requirement of protein as per physical activity= Ideal protein intake per day.

As per the above example,

60 x 0.8= 48g per day.

  • Protein can be obtained from natural sources as well. If the person can get the ideal protein intake through natural foods, then he might not require a supplement for the same.
  • But if the person is a vegetarian, he might need to add up a supplement because vegetarian sources have low bioavailability as compared to non-vegetarian sources.
  • Fitting his/her ideal protein requirement, 1-2 scoops per day can be taken to complete the requirement.
  • If a person does heavy workout, he might need to alter his intake of whey protein depending upon the meal pattern he follows.

     “Keep a check on your protein intake, overdoing anything won’t help!”

What are the benefits of whey protein?

  • There is a myth that whey protein leads to weight gain but that is not true. On the contrary, whey protein helps in weight loss (It has fat loss enhancing property).
  • It helps in muscle building.
  • It helps in faster recovery post workout.
  • It promotes growth of lean tissue mass.
  • It improves muscle protein synthesis.
  • It boosts immune function.
  • It helps in controlling sugar cravings.
  • It has high bioavailability as explained above.

What are the side effects of whey protein?

  • Like a coin, everything has 2 sides. With benefits, whey protein also has some side effects.
  • Bloating, upset stomach, increased bowel movements are some side effects of whey protein.
  • You need to check yourself for allergies before starting off with whey protein.
  • Check your total protein requirement before including whey protein in your list!

 

PS: – Whey protein is soluble in water so if in case it doesn’t dissolve in water, that protein supplement is not a right choice then! Read the label before choosing any supplement for you.

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Know what Bone Mineral Density is ?

Woman Health

Woman are always considered to be the torch bearer of health and to pass on that heritage to the future generations, just like our grandmother did for our mother and everyone in the family. But, it is not easy to leave behind a legacy of health and harmony. To be able to do that women need to make sure that they make time for themselves amidst all the responsibilities they shoulder both at home and outside of home and lead a healthy life with good nutrition, exercise and rest.

IMPORTANT POINTS THAT ALL WOMEN SHOULD KNOW:-

  • Bone mineral density or also called as BMD is the density of minerals such as calcium which is present in the bone.
  • Bone mineral density reduces drastically in post-menopausal women
  • Bone mass is lost after a certain age.
  • In post-menopausal women, calcium is leached out of the body which is why they are at a higher risk of developing bone issues.
  • Bones naturally become thinner and this condition is called as ‘osteopenia’.
  • Bones loose minerals such as calcium, becomes less dense and gradually becomes porous which makes the bones more susceptible to fractures
  • If the bone gets more thinner, ‘osteopenia’ can lead to ‘osteoporosis’
  • So thicker the bones, longer it takes to cause osteopenia or osteoporosis.
  • Bone mineral density tests should be done to check the exact peak density of the bone.
  • It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia. In such cases, bone density can be increased.
  • Adequate calcium plays a key role in maintaining bone density.
  • It is advisable that all the women who have crossed 35 years of age and post- menopausal women should get their bone mineral density checked. After all ‘PREVENTION IS BETTER THAN CURE’!

THINGS YOU SHOULD DO TO DELAY BONE THINNING:-

  • It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia then the bone density can be increased by exercising, lifting weights, consuming adequate amount of calcium and vitamin D
  • Consuming adequate amount of calcium and vitamin D are the key to strengthen your bones.
  • Vitamin D helps in absorption of calcium in the body hence both of these nutrients go hand in hand.
  • Include lots of dark green leafy veggies which are a very good source of calcium.
  • Along with calcium, potassium and magnesium are also responsible in maintaining the bone health though in small amounts. Low levels of magnesium can hinder vitamin D balance.
  • Dairy products are again a well-known and rich source of calcium.
  • Most of the foods are fortified with calcium these days so that the peak bone mass problem does not occur in early ages.
  • Calcium supplements are also available which can be consumed.
  • Handful of almonds in your diet can be a very good calcium source.

Bone loss and Osteoporosis can be prevented in the future. So keep healthy- healthy habits such as eating foods in rich in calcium and Vitamin D and doing strength and weight bearing exercises such as walking, running, cycling or dancing all help.

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Raksha Bandhan Challenge to GOQii Players

This festive season- Health is my Priority!

India could not have got a better gift on ‘Raksha Bandhan’- (a festival to celebrate sisters and protect them) with PV Sindhu and Sakshi Mallik bagging medals at the Rio Olympics and not to mention Dipa Karmarkar who put Indian Gymnastics on the world map.

At GOQii as we celebrate women power and congratulate PV Sindhu, Sakshi Mallik and Dipa Karmarkar for making India proud, in the same breath, I would also like to applaud my players who have taken their health seriously and are following every bit of advice given to them. They took up the challenge to make this festive season healthy for themselves and their family.

Managing health of their players during festive season is a big task for coaches! I therefore threw a challenge to my players on ‘Raksha Bandhan’. I asked them what they plan to gift their siblings apart from a box of sweets. My players came up with wonderful ideas and also me with their changed outlook towards health.

Here is how they did it…….

  • Krishna Dalal: – her idea came as a surprise package. She made everything at home with complete control on what type of ingredients she used and why? She not only sent me the pictures but, gave a complete explanation about why she chose this ?

Recipe-1 –Gol Papdi

Recipe 1-gol papdi

This is Gol Papdi which is made of wheat flour, jiggery, dry fruits and ghee. This is completely healthy and hygienic. Made out of organic jiggery and no added preservatives or colours or flavours, these sweets are low in calories and high in energy.

Recipe 2:-

Recipe 2- coconut pak

This is coconut dark chocolate balls. These are made of honey milk and grated coconut with garnished dark chocolate and little ghee. The sweet does not contain sugar and is healthier. 

2) Dinesh Mestry: – He always gifted his sisters a box of celebrations but, this challenge made him do something out of the box! This is what he gave his sisters which came as a complete surprise to them as well!

No 2 (Nuts)

3) Shailesh: – Well, after winning the healthy eating challenge on 17th of august, he decided to make her sister also follow the path of healthy eating! This Rakhi, he decided to give his sister an air fryer so that she can make her favourite dishes without compromising on health. Isn’t this simply amazing?

The bond between this brother and sister is quite healthy!

No 3 - Airfryer

(4) Bindu: – A pack full of healthy dry fruits is what she has selected for her brother! Invisible good fats were what she wanted for her brother.

No 4(Healthy- nuts)

(5) Prash: – He gave a fruit basket to his siblings with a packet of dates. This is the first time that he has given something like this to his sisters because he has joined GOQii and is on his path towards healthy diet and wants the same for his near and dear ones!

No 5 - fruits

No 5- dates pack

6) Tejas Master: – He is a complete fitness freak. He wanted something similar for his sister as well so he went and got her granular bars and some dry fruits this Raksha Bandhan as against the tradition box of chocolates.

No 6- granula bar with dryfruits

(7) Shailesh Shinde: – He decided to give his sister a plant. He believes that plants can protect us from global warming too. According to him, women can take care of our environment like she takes care of everybody.

I think this was a very thoughtful gift for a sister from her brother.

No 7- Small plant

(8) Neharika sahani: – She gave her brother an all new GOQii version 2. She has already taken a step towards her health, now it’s her brother’s turn.

(10) Priya Gokul: – She made a jaggery and moong dal payassam for her siblings. This is such a nutrient rich food!

This Rakhsa Bandhan has been a big learning for me. My players came up such interesting gifting concepts that was very healthy. I am proud of my players.

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