Need a boost?

originally published Thursday, February 15th 2007

Energy Snacks

Supermarket and health food store shelves these days are packed with energy bars, protein bars and all manner of supposedly healthy snacks.
Originally used by athletes to improve performance, these products are now mass-marketed for everything from weight loss to blood glucose management. Many consumers are fooled by health claims and attractive packaging into thinking that these items are a positive addition to their diet.

The truth is, most energy snacks are more like candy in a sporty or eco-friendly wrapper.

What makes these snacks so unhealthy you say?
I'm glad you asked. Besides containing highly processed and sometimes synthetic ingredients, they are often sweetened with high fructose corn syrup. Our old friend high fructose corn syrup is getting alot of attention these days. It is the primary sweetener used in soft drinks, fruit juices and most processed food products such as breads and cereals. Teenagers and children are among the largest consumers of this sweetener. With studies showing that on average, teenage boys consume three or more soft drinks each day.. school districts have begun to ban vending machines dispensing sweet soft drinks in their cafeterias. But don't be fooled by other beverages like Snapple. Fruit drinks often contain as much or more high fructose corn syrup than soft drinks, and very little fruit juice.

How did this happen?
Good question. Before 1970, most of the sugar we ate came from beets or sugar cane. The advent of processing corn gave us a much less expensive source of sweeteners, like corn syrup, dextrose and fructose. High fructose corn syrup has been manipulated to contain twice as much fructose, making it a potent, cheap and rather unnatural sweetener.
The problem with a sugar rush is that it's not a sustainable source of energy. Much like caffeine, it peps you up for a bit. Then, you come crashing down as your body struggles to absorb and metabolize these powerful stimulants.


So, what if my energy snacks don't contain high fructose corn syrup?
There are plenty of more "natural" energy snacks these days. Items like Clif Bars or Luna Bars offer a tiny bit healthier alternative to bars with high fructose corn syrup and fortified with synthetic vitamins. But this doesn't mean you are in the clear. I will revert to my personal rule here and say that the less processed the food product, the mo better it is for you to eat.
When i pick up something off the shelf packed with energy bars, I look at it like a treat. I see a fruit and nut bar as dessert, not as a meal replacement, and neither should anyone.

After all, why do you need so much energy to begin with?
Are you an Olympic athlete? Or are you worn out because you don't get enough rest, are too stressed, don't eat a balanced diet full of whole foods, or maybe you're crashing by lunch time because you drink too much coffee?
If any of these are the case, energy snacks are not the answer to your troubles.
The solution is not always easy, but there's a simple way to start on the path to good health. Get some rest, and eat real food.

If it's energy, stamina and nutrients you want... eat an apple. The humble apple contains vitamins, minerals and fiber which regulates the absorption of it's naturally occuring sugars. Apples (even organic) cost a few cents. Although they don't come in a sexy package, they are a tried and true health food. What's better, they grow on trees so they are easy to come by. If you need a little protein, add a handful of raw almonds. If you have a few more minutes, a nice slice of whole grain bread with almond butter and raw honey will trump a Luna bar any day.

Still can't handle giving up those dense little bars? Here's a real food energy bar recipe from Ellie Kreiger. It contains grains, nuts, seeds and dried fruit as well as natural maple syrup. These bars also have organic non fat dry milk powder and eggs. Yes, real eggs. What better source of protein is there than eggs? Eggs also serve as the binder in these bars. They are pleasantly sweet and filling, with lots of healthy fats from raw nuts. You can substitute different nuts and fruit to create your own version. Enjoy!

REAL Energy Bars

Canola or Olive Oil to coat baking pan
1/2 cup raw unsalted sunflower seeds
1/2 cup toasted wheat germ
1/4 cup whole wheat pastry flour
1/2 cup dried apricots
1/2 cup raw almonds
1/2 cup raisins
1/2 cup pitted dried dates
1/2 cup powdered organic non fat dry milk
1/2 tsp ground cinnamon
1/3 cup pure maple syrup
2 large (naturally raised farm fresh) eggs

• Preheat oven to 350 degrees F. Coat a 9 by 9 inch baking pan with a little oil and cover the bottom with parchment paper (to keep bars from sticking).

• Place all the ingredients except the syrup and eggs in a food processor and pulse until the mixture is finely chopped.

• Add the maple syrup and lightly beaten eggs and pulse until mixture is well combined. It will resemble a coarse paste

• Transfer to the baking pan and spread evenly.

• Bake until just done, about 15-20 minutes. Remove from oven and let cool completely.

• Cut into squares. Makes about 8 bars.