TOM! Meal Replacement Bars

Meal replacement bars...a DO or a DON`T?  

Definitely a DO!....in moderation.  Bars that provide a balance of nutrients (enough energy to pull you through and enough protein to satisfy your hunger), can be a positive addition to a healthy diet plan.  However, I wouldn`t recommend eating one for every meal.  Why?  Because they are expensive!  Why else?  Because you should be eating a variety of foods (in their original forms) to meet your body`s needs.  But...since we are talking moderation here, keep a box or two around for those days when you....

1. Don`t feel like cooking.

2. Don`t have time to make yourself breakfast.

3. Forget to bring your lunch.

What should you look for? When you are at the grocery store, make sure you are in the nutrition section (usually near the pharmacy).  Meal replacement bars are also sometimes in the organic foods section, depending on the type.  Use the following criteria to pick them: 170-250 calories, at least 8 grams of protein, and at least 3 grams of dietary fiber.  Stear clear of 100 calorie granola bars and cereal bars that don`t provide jack squat....these are meant for snacking only (and some aren`t even worth the calories!).

Examples?  

Clif brand are among the most popular and best for you.  This company produces a diverse line of bars that differ in their ingredients according to the need.  No hydrogenated oils or high fructose corn syrup is used.  Basically, they try to use "the real stuff". The various types include Clif bars and Luna bars (for women).  They also make snack bars (these do not replace a meal!)

Special K also makes a decent bar.

Odwalla and Lara Bars typically don`t meet the standard.  Sorry, guys....

*Sources: images adapted from clifbar.com,

TOM: Pantry Raid

Do you ever hear a friend or family member say, "I`m getting healthy....you know...I buy all organic foods and stuff."  OR how about, "I`m putting my family on a diet...we`re going to Whole Foods tomorrow to get the food for it."

NEWS FLASH #1: Buying your groceries at Whole Foods doesn`t guarantee weight loss....or a nutritious diet. Are the apples at Whole Foods any different nutritionally from those at Kroger or Wal-Mart?  No.

NEWS FLASH #2: Buying all organic foods does not automatically make you healthy.  Example?  If I eat an entire box of Annie`s Organic Bunnie Grahams, have I really done anything spectacular for my body?  No. I`ve put in way too many calories and sugar. BUT...they`re organic cookies!  So what?  They are still a carbohydrate that needs to be consumed in moderation.

Maintaining good health and a nutritious diet requires balance. It also requires practicality.  Organic = more expensive.  Organic does not automatically = more nutritious.  So should you really make buying organic food your sole grocery focus?  My advice is to make your #1 goal: getting the right balance of nutrients in your body on a daily basis.  How can you do this and make permanent diet changes that will last?  Start simple!  Look in your own pantry and go from there.  Just like Rome wasn`t built in a day...lifestyle changes don`t happen overnight. Small changes to your grocery list and methods of food preparation involve a little knowledge, no extra cost, and an open mind.

PANTRY
Cereals:
Toss out anything that has less than 3g fiber per serving.  Replace with cereals that do!
Starches:
Replace white rice with brown rice.
Replace white pasta for 100% whole wheat pasta.
Replace instant potatoes with fresh ones
Canned Goods:
If you buy a lot of these to cook with, rinse them in a colander before doing so to remove extra sodium!
OR
Replace with the low sodium versions.
Baking Ingredients:
Replace plain white flour with 100% whole wheat flour
Pre-packaged Foods:
Replace these items with homemade versions if at all possible.
If cooking/baking is not your thing, choose snack foods that are high in fiber (5g or more per serving), low in fat (3g or less per serving), and cholesterol free.

FRIDGE
Beverages:
Replace sodas with calorie free beverages.
OR
Replace with purified or bottled water.
Toss out any juice or juice products that aren`t 100% fruit juice.
Milk:
Replace whole milk for 1% or skim.


FREEZER
Ice Cream:
Replace premium for frozen yogurt or "double churned" versions.
Meats:
Make sure any ground beef is 85% lean or more.
Replace ground turkey with ground turkey breast. (A LOT less fat!!!)
Replace and pre-breaded or skin-on chicken with boneless, skinless chicken breasts.
Replace any pre-breaded fish with frozen fillets (not pre-breaded).

FOOD-PREP
Baked Goods:
When at all possible, use a fat replacement: apple sauce in place of oil in a cake, 1 T flax seed mill in 3 T water in place of an egg.
Use whole wheat flour in place of white flour.
Casseroles:
Replace regular cheeses with the 2% version.
Reduce the amount of cheese if feasible (typically, recipes call for too much anyway!)
Replace whole milk with 1% or skim.
Cooking Methods for Meat:
Always opt for roasting, basting, or baking over frying.

Source: My own personal pantry raid! :)