You Bar

With the busy lifestyles many of us lead, snacks, if not meals, are often on the go. Thus, bars are handy, portable nutrition and can give us the energy we need to get us to the next meal. All bars are not created equal though. Many bars require a chemistry degree to decipher the ingredients. A quick tip on how to interpret the ingredient list - simply count the ingredients! If you can simply use your fingers and don't have to resort to the toes for the counting, then you're on the right track. Next, make sure there is enough fiber, protein, and not too much sugar. Feeling overwhelmed? Instead of perusing the "bar" aisle, build your own!

You Bar allows you to design your own bar. This is great if you are:

1. A picky eater
2. Allergic or have an intolerance to ingredients found in most bars (soy, dairy, nuts, or gluten)
3. Health conscious and prefer quality ingredients and a balanced snack instead of overly-processed bars and chemically engineered foods
4. Adventurous and want to explore new flavors (blueberries, ginger, hemp seeds, wa?)
5. Interested in the opinion of a dietitian - these are good bars!

I built a few bars for examples - try these flavors!

Heart Healthy Bar - With omega-3's, antioxidants, and fiber to help lower cholesterol

• Almond butter & dates, oat bran, goji berri, All-One vitamin blend, flaxseed, whey protein

Allergy-Free Bar - No soy, nuts, dairy or gluten, plus added ginger to aid with digestion

• Organic dates, sunflower seed butter, organic sesame seeds, organic rice protein, crunchy rice cereal, All-One vitamin infusion

Trail Mix Bar - An easy way to practice portion control and still enjoy trail mix

• Cashew Butter, organic dates, whey protein, sunflower seeds, organic raisins, chocolate chips, All-One vitamin infusion

You also can make your own shake, trail mix, cookie, or cereal. Besides the fun of hand-picking your own ingredients, you also get to name your bar. Each little label comes personalized. You can also pick from tried and true varieties that other customers have created. The other convenience You Bar offers is a nutrition calculator that is automatically updated as you add ingredients. Try it, you'll like it (even Mikey did)!

One Fish, Two Fish, Red Fish, Which Fish?

In the last couple of weeks, I have received lots of questions about which fish to choose, in the last couple of weeks so I thought I'd post the low down on fish. There is a lot to keep track of - which fish has the most mercury, toxins, antibiotics, and which fish are the best for me. Since fish can be expensive, you want to make an educated purchase and get the most nutrition, not the most chemicals, for your money.

Sustainability

According to the Monterey Bay Aquarium, with better technology, humans have started to "fish farther, deeper and more efficiently than ever before." Scientists estimate that we have removed as much as 90 percent of the large predatory fish such as shark, swordfish and cod from the world's oceans. In 2003, the Pew Oceans Commission warned that "the world's oceans are in a state of 'silent collapse,' threatening our food supply, marine economies, recreation and the natural legacy we leave our children." Sustainable seafood is seafood that comes from "sources, whether fished or farmed, that can maintain or increase production into the long-term without jeopardizing the structure or function of affected ecosystems."

• Farmed arctic char, Catfish, Farmed clams, Pacific cod, Dunganess/stone crab, Crawfish (US), Pacific halibut, Spiny lobster, Atlantic mahi mahi (US), Farmed mussels, farmed oysters, Black cod (Alaska, Canada), Salmon (Alaska), Canned sockeye salmon, Bay farmed scallops, Pink shrimp (Oregon), Spot prons (Canada), Longfin squid, Farmed striped bass, Tilapia (US), Rainbow farmed trout, Tuna (Canada, US), Albacore tuna (US), Bigeye/Yellowfin tuna, Skipjack tuna (Pole/troll)

Mercury

Older fish and larger fish will contain the most mercury. As the fish ages and eats smaller fish or spends more time in the mercury filled water, the mercury builds up in its system. The mercury doesn't really get excreted either, so it ends up being passed down to us. Mercury in large quantities can be quite toxic.

• Anchovies, Butterfish, Catfish, Clams, Crab (Domestic), Crawfish/Crayfish, Croacker (Atlantic), Flounder, Haddock (Atlantic), Hake, Herring, Mackerel (N. Atlantic, Chub),
  Mullet, Oyster, Perch (Ocean), Plaice, Pollock, Salmon (Canned), Salmon (Fresh), Sardine, Scallop, Shad (American), Shrimp, Sole (Pacific), Squid (Calamari), Tilapia, Trout (Freshwater), Whitefish, Whiting

Heart Healthy

Two to three servings of these varietals of fish give you tons of omega-3 fatty acids. These fats cannot be made by the body so they must be eaten and fish pack the most omega-3s of any food. Omega-3 fatty acids have been found to reduce inflammation and help prevent clogged arteries as well as promote brain health including improving symptoms of depression. Sub out the high saturated fat steak for one of the heart healthy fish listed below and you will be helping your heart in two ways.

• Sardines (packed in water, olive oil, or their own oil), Herring, Mackerel (Atlantic, Boston, Pacific/Jack, and Spanish mackerel - avoid king mackerel), Salmon (wild sockeye salmon, keta (chum) salmon, and pink salmon--all Pacific species), Trout, Tuna (canned - in water - is better than fresh!), Anchovies, Mussels, Oysters, Sablefish, Smelts, Whitefish

Whole (Grain) Truth and Nothing But the Truth

If you are confused by the term "whole grain," you definitely are not alone. Most food manufacturers love to throw these two words around to help market their products, but more often than not, these foods are not quite as healthy as they are made out to be.

Whole grains contain more fiber, vitamins, and minerals. Refined grains, or processed grains, end up being stripped of their nutrients when the bran and germ are removed. In the United States, the FDA requires that refined grains be enriched with niacin, thiamin, riboflavin, folic acid, and iron so these nutrients are added back in to the final product. Lately, you will also see products that re-add the fiber. Unfortunately, this form of fiber is not proven to be as beneficial as the fiber found in whole grains, fruits, vegetables, nuts and seeds, and beans and lentils.

How do I spot a whole grain? If you see other words like made with or enriched or even flour, keep searching. Look instead for words like 100%, or whole.

If you are looking for that perfect slice and aren't confident that you'll make the right choice, refer to this list. The Center for Science in the Public Interest Reviewed the post popular brands on your grocer's shelves and compared the taste of the whole grain varieties. Hold your own taste test!

Tuna Time!

School is back in swing - getting dinner on the table at a reasonable hour can be tough. And what about making sure the kids (not to mention you!) are out the door with a balanced breakfast, if any breakfast at all. Tuna may be the nutritional time saver you need.

Top 5 (plus one) reasons tuna (or salmon) made the dietitian's cut:

1. You can buy in bulk and always have some on hand. Keep in your cabinets, your desk drawer, even in the middle consul of your car.
2. Tuna is packed with lean protein and healthy fats that support brain function and the heart.
3. Tuna is versatile and can be used in a ton of recipes - tuna salad, tuna cakes, tuna casserole, etc.
4. Tuna allows your creative juices to flow. Make with different seasonings (dill, cilantro, cayenne, wasabi), veggies (red pepper, onion, celery), sauces (hot sauce, lemon juice, mustard, relish), bases (plain yogurt, olive oil, canola mayonnaise), or extras (garbanzo beans, hard boiled egg, artichokes, green peas).
5. Although not quite as tasty, canned and bagged fish is a lot less expensive than its fresh counterpart.
6. Chicago Sun Times thought of twenty ways you can use the handy can.

Try this recipe and I promise you'll be smiling come lunch time. The same preparation works great for tuna or salmon cakes as well. Even give it a try with some melon for breakfast!

Salmon or Tuna Salad

1-2 servings

Ingredients:

1 (4 ounce) can salmon or tuna
1 hard-boiled egg, crushed
1/2 red or green bell pepper, diced
1 stalk celery, chopped
1/4 cup chopped onions
1 Tbsp light mayo
1 Tbsp low fat yogurt (Greek or plain)
1/8 teaspoon cayenne pepper, optional
Salt and pepper
1/4 lemon, juiced

Directions:

1. Combine salmon and hard-boiled eggs in bowl.
2. In another bowl, add chopped bell pepper, celery, onion, and mayo.
3. Add seasonings and stir to combine.
4. Pour over salmon, add lemon juice, and toss lightly.

Nutrition Information (per recipe):

Calories 266, Carbohydrates 19g, Fiber 19g, Sugars 7g, Protein 21g, Total Fat 4g

Trust Bob

I have enjoyed every one of the Bob's Red Mill products I have tasted to date! Bob offers gluten free (and non-gluten free) whole grain mixes, flours, and plain 'ol grains like quinoa, steel cut oats and flax seed. Mix directions often offer dairy free and egg free alternatives, and end results still turn out well.

Since I personally avoid wheat, any time I come across tasty products, I am excited to eat the foods I often miss on an allergy-restricted diet. But the best news is, you won't miss out with these delicious mixes. These are the ones I have tried and recommend but let us know about your own personal Bob's experience.

• Gluten Free Cornbread Mix - Pairs well with a hearty, bean chili. I recommend making half or a quarter at a time or you will have cornbread out the wazoo!


• Gluten Free Bread Mix - Use the bread machine or oven and sub flax seeds for egg if you want a low-cholesterol or allergen friendly option. Do be careful if yeast is a problem! I'm anxious to try their Hearty Whole Grain blend as well, which offers an additional gram of fiber and 2 more grams of protein per slice.


• Gluten Free Pizza - Makes a huge pizza! **Use organic pizza sauce to avoid the BPA in the can. This mix also contains yeast.


• Oat Bran - I make my oatmeal with half old fashioned oats and half oat bran. The bran adds a delicious nutty flavor and packs in more protein and fiber.


• Gluten Free Pancake Mix - Great for pancakes or waffles. Leftovers save well in the fridge or freezer. Just pop them in the toaster oven and use for a quick breakfast or in place of bread on a sandwich, which is a great substitute if yeast is bothersome to you.

You can find Bob's Bags at most grocery stores from Whole Foods to Shoppers. Order online by the case and save 10% - cases contain 4-8 bags depending on the product. Give the corn meal/grits or buckwheat groats a try for a new weeknight dinner side dish. Or toss a combo of grains in the crock pot overnight for a weekend brunch. Also, if you have had any trouble finding gluten free oats, look no further! Bob's Red Mill is here to save the day.

Nutritionally yours,

Melissa Majumdar, RD, LDN, CPT