Homemade Energy Bars

Let's face it, energy bars are expensive! Keep your budget low with these homemade energy bars. Add your own goodies to customize it to your taste!

Peanutty Energy Bars

Hand on: 15 minutes
Total time: 1 hour 15 minutes

Makes 16 squares

One-half cup salted dry-roasted peanuts
One-half cup roasted sunflower seeds
One-half cup raisins
2 cups uncooked old fashioned oatmeal
2 cups toasted rice cereal, such as Rice Krispies
One-half cup peanut butter (smooth or crunchy)
One-half cup packed brown sugar
One-half cup light corn syrup
1 teaspoon vanilla

In a large bowl, mix together the peanuts, sunflower sees, raisins, oatmeal, and toasted rice cereal. Set aside.
In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended.
Pour the peanut butter mixture over the dry ingredients and stir until coated.
Spoon the mixture into an 8-inch by 8-inch pan coated with cooking spray. Press down firmly. (It helps to coat your fingers with margarine, oil, or cooking spray.
Let stand for about an hour, then cut into squares. Refrigerate bars, loosely covered with plastic wrap.

From “Nancy Clark’s Sports Nutrition Guidebook” 3rd edition by Nancy Clark (Human Kinetics $18.95)

Per serving: 205 calories (percent calories from fat, 37), 6 grams protein, 29 grams carbohydrate, 2 grams fiber, 9 grams fat (1 gram saturated fat), 0 milligrams cholesterol, 152 milligrams of sodium.

Nutritional Bonus Points: The nuts and sunflower seeds boost the Vitamin E content, a potent antioxidant, to 15% of daily needs.

Back to School Eating

Nutrition Tips
Back to School

Time for back to school shopping. Not clothes and backpacks…FOOD!! The key to starting the year with a winning plan is BE PREPARED! Make a list, go to the store, then pack a “food bag” before you go to school. BRING FOOD WITH YOU!!

1. PLAN: Nutrition and calorie (energy) needs go UP now that school has started.
8am Eat a balanced breakfast, for lasting energy
2 Toaster Waffles w Peanut Butter
Yogurt
Fruit
1 hard boiled egg

11am Eat lunch
1 peanut butter and jelly sandwich
1 banana
Glass milk (or milk/soy milk in box (no refrig needed, if on the go)

3 pm Snack
See Snack List


6pm Eat Balanced Dinner
4 oz Salmon (omega 3 fatty acids to help with brain function)
1 cup rice
Green Salad with Vinaigrette
1 whole grain roll
Skim or 1% milk

9pm Snack (if you are hungry)
Bowl of cereal
Fruit

2. EAT- Eat every 3 hours.
Eating frequently will help you maintain lean muscle mass! Also it will keep you from getting too hungry and being tempted to overeat. It helps you think best, too!

3. REST- Don’t forget to get plenty of sleep!

4. HYDRATE- Make sure to get at least 70 oz water every day! Bring a water bottle with you at all times. Fill it often!