Meatless Monday Pledge!

I'm baaaack!!  Yesterday, a friend asked me if I was still doing my blog.  That question inspired me to carve some time out today to put out a new post :-) (Thanks, Jackie!)  Now that I am a Certified Nutritionist (woot!) I really feel qualified & informed to give you any & all information on food related topics!  That being said, considering it's Monday, you know what that means......

IT'S MEATLESS MONDAY!

While it's meatless for me all the time, the Meatless Monday movement is growing and gaining momentum as celebrities, health experts and restaurateurs are getting in on the idea. It's a great, realistic way to make a huge impact on the earths' resources and cut down your carbon footprint. Starting next week, I'll be posting at least one recipe a week to give you ideas of what to serve on your Meatless Monday! 

Meatless Monday is an international campaign that encourages people to not eat meat on Mondays to improve their health and the health of the planet. Meatless Monday was founded in 2003 by marketing professional Sid Lener.  Meatless Monday is part of the Healthy Monday initiative. Healthy Monday encourages Americans to make healthier decisions at the start of every week.

Join the Movement
Pledge to go meatless this Monday. Join the growing number of individuals, families and institutions pledging to improve their health and the health of our planet.  If you're on board, comment below and let everyone know!  Also, put this post and your pledge to join the movement on your Facebook status so that we can get more family & friends on board with this health & earth saving plan!! 

More information can be found at http://www.meatlessmonday.com

Key Benefits of Meatless Monday:

FOR YOUR HEALTH - REDUCE HEART DISEASE
Beans, peas, nuts and seeds contain little to no saturated fats. Reducing saturated fats can help keep your cholesterol low, and cut risk of cardiovascular disease.
LIMIT CANCER RISKHundreds of studies suggest that diets high in fruits and vegetables can reduce cancer risk. Red meat consumption is associated with colon cancer.
FIGHT DIABETESResearch suggests that plant-based diets – particularly those low in processed meat – can reduce your risk of type 2 diabetes.
CURB OBESITYPeople on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A plant-based diet is a great source of fiber (absent in animal products). This makes you feel full with fewer calories, ie. lower calorie intake and less overeating.
LIVE LONGERRed and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.
IMPROVE YOUR DIETConsuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

FOR YOUR WALLET

CUT WEEKLY BUDGET 

Food prices continue to rise. Current increases are especially sharp in packaged items and meat, which require extra expenses like feed and transportation. Forgoing meat once a week is a great way to cut the weekly budget.

CURB HEALTHCARE SPENDINGTreatment of chronic preventable diseases accounts for 70% of total U.S. healthcare spending. By reducing our risk for these conditions, we can curtail healthcare spending nationwide.

FOR OUR PLANET

REDUCE CARBON FOOTPRINT

The UN estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that accelerate climate change.
MINIMIZE WATER USAGEThe water needs of livestock are huge, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef.
REDUCE FUEL DEPENDENCEOn average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. (compared to 2.2 calories of fossil fuel for plant-based protein).

What?! Homemade Granola Bars?? Why not just buy them?!

What?!  Homemade Granola Bars??  Why not just buy them?!

Well, don't get me going - or - do :-) Most granola bars you find in the grocery store contain tablespoons of sugar, layers of chocolate and a laundry list of unpronounceable ingredients.

So why is it that granola bars are considered a nutritious snack?

The North American appetite for the handy, individually wrapped bars has been rising for years, and with it, the steady introduction of new products. Row upon row of granola bars now eat up close to an entire grocery-store aisle. Granola bars, breakfast bars and cereal bars, which are referred to collectively as “snack bars,” are part of a food category that’s grown 5 per cent a year since 2005.  In 2008, the average American ate 55 granola, cereal or breakfast bars over a 12-month period, according to PepsiCo (who owns Quaker) By 2010, that number had jumped to 73, representing growth of 32 per cent.

That growth is fuelled, in large part, by health-conscious consumers craving nutritious foods that offer convenience. Many granola-bar makers have begun to tap into the consumer health trend by fortifying their bars with omega-3 fatty acids, calcium and fibre. Other bars tout the fact they are low in calories and can help consumers maintain a healthy lifestyle.

Despite the push to emphasize the health benefits of granola bars, loyal consumers might be surprised to learn their place in cupboards is drawing fire from nutrition experts who say they are nothing more than dressed-up junk food.  Take a close look at the ingredients - they’re usually far from health food.  In fact, they’re basically cookies masquerading as health food.

So, I compared a single serving package of peanut butter Nature Valley bar to a Kit Kat.  The "granola bar" contains 230 calories, 11 grams of fat, 150 milligrams of sodium and 11 grams of sugar. Compare that to tone regular package of Kit Kat chocolate bar, which contains 230 calories, 12 grams of fat, 35 milligrams of sodium and 22 grams of sugar. - why not go for the Kit Kat?

Traditionally, granola bars are made by pressing granola, a nutritious dish typically made by baking a combination of ingredients such as rolled oats, nuts and spices.But in the past few decades, the basic granola bar has evolved into a junk-ridden snack that may contain hunks of chocolate, marshmallows, significant amounts of sugar and numerous artificial flavors and preservatives.  However, their appeal is wide, reaching to parents who want to send their children to school with a nutritious snack as well as health-conscious adults who want a convenient bite they can munch on at work. The perception of their healthfulness, however, often doesn’t match up to reality :-/

To me, the public perception is that if there is the word granola in it that it’s healthy for you. There’s a lot of things that sound healthy but then tend to get stuck together with lots of sugar and lots of high-calorie fats.”
Take the Special K chocolaty crunch bars, sold in boxes emblazoned with a statement that each bar only contains 90 calories and that they can help you maintain a healthy body weight. But the bars, which weigh a mere 22 grams, also contain eight grams, or nearly two teaspoons, of sugar, in addition to packing in 120 milligrams of sodium. Sugar is listed as the first ingredient in the bars- yowsers!  Which in case you didn't know, ingredients are listed on food items starting with the highest amount of an ingredient and works it way down to the least.

One 8 ounce serving of All-Bran original cereal bars contains six grams of fat, 130 calories and nearly two teaspoons of sugar. Why not have some Oreo cookies?  They contain five grams of fat, 120 calories and just under two teaspoons of sugar.  The All-Bran bars are sold in boxes that claim they are high in fiber. Yet, each bar contains just four grams of fiber; The ADA says women need 25 grams of fiber a day, while men need 38 grams.

So all this being said, granola bars have evolved because people thought they were better for them than a cookie and the want is there. The companies do an amazing job at selling them as something much more than a cook.  Just be informed - if you're going to be prepared granola bars, check out the labels!!!  This is why I prefer making my own.  It may take a little extra effort, but it makes SO much more (you can loads of them for a fraction of the cost) and you know exactly what you're putting into it.  You can freeze them to keep longer, too!  Even though many granola bars come smothered in chocolate or contain other high-sugar and even high-fat ingredients, people believe they are healthy because of messages on product labels.  Don't always believe what you read......some buy these things in the hope they’re making healthy choices, and really all they’re buying is candy bars. 

Now, try this recipe!!!  Yum!!!

Homemade Granola Bars

2 1/2 cups rolled oats
1/2 cup shredded coconut
1/2 cup pepitas
1/4 cup flax seeds
1/4 cup sesame seeds
1 cup whole almonds (or other nut)
1 teaspoon sea salt
1 teaspoon cinnamon
1 teaspoon vanilla
1/4 cup honey (I don't use clover honey - the floral taste tends to be overpowering)
1/4 cup natural peanut butter
1/3 cup black strap molasses
1 cup dried cranberries (or other dried fruit)

Preheat the oven to 325. Line a rimmed baking sheet with parchment paper. Next, line a square baking pan (8 or 9 inches) with two perpendicular sheets of parchment paper that are long enough to leave an overhang. The sheets will form a “basket” for you to lift out the sheet of granola, before you cut it into bars.

Combine the oats, coconut, seeds and nuts; spread out evenly on the rimmed baking sheet and toast for 15 minutes. When the oat mixture has been toasting for about 10 minutes, combine the honey, peanut butter, brown sugar, salt, cinnamon and vanilla in a medium sauce pan over medium-low heat, stirring to dissolve the sugar. If the sugar dissolves before the oat mixture is done toasting, reduce the heat to low.

When the oat mixture is done toasting, transfer it to a large bowl and add the honey mixture and fruit; stir to incorporate. Spread the mixture in the prepared square pan, using the back of a wooden spoon or bottom of a measuring cup to press the mixture into the pan and create a smooth, even surface. Bake the granola mixture for 30 minutes. Remove the pan from the oven and let it cool completely on a wire rack.

Using your parchment “handles,” lift the granola sheet out of the pan and onto a cutting board. Using a large sharp knife, Cut the sheet into one-inch wide bars. Next, cut the series of bars in half, lengthwise. Store in an airtight container.  Make sure to completely cool before cutting and use a very sharp knife!!!  Enjoy!!