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Snacks and EFA

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Posted by: curiousity

I work in an office where I can't really snack. (I sit up in front in view of all the customers that come in.) It makes it hard to eat every three hours.

It seems that a lot of people are against the meal replacement bars as a long term solution, so I decided to try making my own. Is this better? (They have whey protein, egg whites, applesauce, peanutbutter, and oats in them - 200cal, 15p, 14c, 5f per bar.)

In your opinion is this a viable long term solution?


Secondly, I have read the stickies on EFA's and really decided I need more EFA's. I take a Tbsp of Flax seed oil with breakfast every morning (on my way to Costco to buy fish oil capsules for the other meals, Jodi!), but I want to add more fat to my bars so they stick to my ribs longer.

I can't use Flax seed oil because heating it ruins part of its benefit.
I don't know if I want to use fish oil in my bars.........
Will heat ruin hemp oil?
Would olive oil be my best chose for added fat in my bars if a Omega-3/6 oil won't work?

Thank you for your time.


Posted by: calalily1972

Heat will ruin Fish, Flax or Hemp oil. Olive oil would be your best choice but that sounds kind of nasty. Why not add Eggs? Each egg has 5G of Fat and 7G of Protein. Those bars need more protein anyway if you are using them as MRP's.

BTW - Please post the recipe


Posted by: curiousity

I grabbed a recipe a while ago from one of the lifting websites I visit. I don't remember exactly where.

The recipe is at the bottom in italics. I don't think the math adds up though... (Maybe I have smaller scoops for my whey protein.)

So I threw this together on an Excel spreadsheet and made it so I could adjust, add, etc - and have the instant results (Cal, P, Carbs, Fat, Sod) for if I cut it into 9 bars.

My last recipe was:


4 scoops Vanilla whey protein
3/4 Uncooked oats (whole)
4 Tbsp Natural peanutbutter
5 Egg whites
1.5 cups Unsweetened applesauce
2 tsp of cinnamon


It was nice and moist, but not filling enough. I just play around with the amount, and add different ingredients and spices. If I find one that is really good, I'll post it in the recipe section.

Ummm, I think that I will try a couple tablespoons of olive oil in my next recipe to see how it tastes (and add whey to jump the protein up.) I may hate it, but I know that a lot of bars and such have oil in them. At least mine won't be hydrogenated!

Thanks Jodi!



Chocolate PB Protein Bars

I haven't tried these but they look decent.

2 Level scoops of chocolate protein powder
1 Tablespoon of natural peanut butter
1/4 Cup steel cut oatmeal
4 Egg whites
1/4 Teaspoon vanilla extract
1/2 Cup unsweetened applesauce

Directions:
Preheat the oven to 350 degrees F.
Mix the egg whites and uncooked oatmeal. Add the remaining ingredients.
Spray a nonstick cooking spray in an 8"x8" baking dish. Spread the mixture in an even layer, over the bottom of the dish. Bake for about 20 minutes, or until the edge starts to pull away from the sides of the dish.

Let cool for 5 minutes and cut into bars.

Makes 9 bars.

Nutritional information-
Calories- 251
Protein- 34g
Fat- 7g
Carbohydrates- 13g


Posted by: Emma-Leigh

Quote:
Originally Posted by curiousity
It seems that a lot of people are against the meal replacement bars as a long term solution, so I decided to try making my own. Is this better? (They have whey protein, egg whites, applesauce, peanutbutter, and oats in them - 200cal, 15p, 14c, 5f per bar.)

In your opinion is this a viable long term solution?
I think so. I make protein muffins/slice that I have been using as a mid-morning meal for as long as I can remember and they do me fine! It is a LOT better than purchased bars that is for sure!

I agree with Jodi, you might want to make slightly larger bars as these are 'mini meal' size.

I would try not to cook with with whey though. Despite what people think whey will cook without disrupting the biological value to any appreciable extent (especailly a concentrate... I would not cook it if it is hydrolysed) but you loose the biological function of the whey (anabolic effect, immune effect, anti-cancer effect etc etc). Half the reason why you whey is beneficial are because of these effects, so you are wasting the powder in my opinion. Also, it tends to dry recipes out and cooks poorly. Soy proteins, casein proteins, egg proteins or protein-blends are much better to work with.

Quote:
Secondly, I have read the stickies on EFA's and really decided I need more EFA's. I take a Tbsp of Flax seed oil with breakfast every morning (on my way to Costco to buy fish oil capsules for the other meals, Jodi!), but I want to add more fat to my bars so they stick to my ribs longer.

I can't use Flax seed oil because heating it ruins part of its benefit.
I don't know if I want to use fish oil in my bars.........
Will heat ruin hemp oil?
Would olive oil be my best chose for added fat in my bars if a Omega-3/6 oil won't work?
Yes olive oil would be best for cooking - but it is not going to add in omega-3 fats (it is mainly omega-9 fatty acids).

Like Jodi suggested, eggs would be one option (although their omega-3 content is not huge). You could also try ground flaxseeds or grind up walnuts and use it like walnut paste. You could use this instead of the peanut butter as well to increase the omega-3 content.



ps: LOL... Jodi might find that one of those recipe's looks very familiar... You might want to go look in the recipe section here, specifically, look for a recipe Jodi posted in this thread: http://www.ironmagazineforums.com/sh...ad.php?t=29710




Posted by: curiousity

Great ideas and info Emma-Leigh. I put my responses in bold.


Quote:
Originally Posted by Emma-Leigh
I think so. I make protein muffins/slice that I have been using as a mid-morning meal for as long as I can remember and they do me fine! It is a LOT better than purchased bars that is for sure!

I agree with Jodi, you might want to make slightly larger bars as these are 'mini meal' size.

I would try not to cook with with whey though. Despite what people think whey will cook without disrupting the biological value to any appreciable extent (especailly a concentrate... I would not cook it if it is hydrolysed) but you loose the biological function of the whey (anabolic effect, immune effect, anti-cancer effect etc etc). Half the reason why you whey is beneficial are because of these effects, so you are wasting the powder in my opinion. Also, it tends to dry recipes out and cooks poorly. Soy proteins, casein proteins, egg proteins or protein-blends are much better to work with.
Perhaps I will grab some casein protein then and use that.

Yes olive oil would be best for cooking - but it is not going to add in omega-3 fats (it is mainly omega-9 fatty acids).
I know that olive oil does not add omega 3, but it is a healthy fat and I don't have any in my diet.

Like Jodi suggested, eggs would be one option (although their omega-3 content is not huge). You could also try ground flaxseeds or grind up walnuts and use it like walnut paste. You could use this instead of the peanut butter as well to increase the omega-3 content.

Great idea on adding flaxseeds or walnuts!

ps: LOL... Jodi might find that one of those recipe's looks very familiar... You might want to go look in the recipe section here, specifically, look for a recipe Jodi posted in this thread: http://www.ironmagazineforums.com/sh...ad.php?t=29710

That is hilarous! I can't believe that I posted the exact recipe that Jodi suggested earlier.



Posted by: Tha Don

why not a MRP? such as met-rx, just open up a sachet in your class and ask the coffee boy to go fill it up with some water for you?

no hassle, no mess, no embarassment infront of customers?

eating a bar infront of someone is no worse than eating a small tub of tuna and rice? i don't get the obsession with 'bars'


Posted by: curiousity

I prefer solid food. I only drink a shake for post workout. Just my preference.

Also, with bars, I can step in the break room for five minutes and eat it. I have already talked with the ladies up front so that they will cover me at 10 am and 4 pm to eat my bars.

Bars are easy. I cook them on the weekend and I have the week taken care of. I like to make eating every three hours as easy as possible by making everything that I will eat at work on Sunday. Again, it is just my preference.


Quote:
Originally Posted by young d
why not a MRP? such as met-rx, just open up a sachet in your class and ask the coffee boy to go fill it up with some water for you?

no hassle, no mess, no embarassment infront of customers?

eating a bar infront of someone is no worse than eating a small tub of tuna and rice? i don't get the obsession with 'bars'



Posted by: ihateschoolmt

Quote:
Originally Posted by Jodi
Olive oil would be your best choice but that sounds kind of nasty.
ive taken that before and you cant taste it if u swallow it with some other drink







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