Banana Walnut Snack Bars

Banana Walnut Bars are the natural, whole food way to fuel a high-intensity workout!

This  banana walnut bar isn’t  just a tasty snack, it’s a great way to  fuel a high intensity workout with natural, whole foods. 
Yesterday I did my ‘crossfit-ish ‘ workout. Our  metabolic conditioning included lots of shoulder strengthening exercises.  I could never have completed the bouts of exercise without proper fuel, I mean carbohydrate. I ‘m not a fan of the trendy train low regimen that would require me  to perform heavy exercise training bouts after skipping a meal (or meals) to reduce carbohydrate availability with the hope of  training my muscles to more readily use fat as a substrate.  I don’t see it as practical;  I eat carbs to maintain my training intensity and get the most out of my time spent in the gym.  I don’t deny that both dietary protein and fat can provide necessary energy to perform physical activity, but carbohydrate is the macronutrient most efficiently metabolized by the body and the only one that can be broken down  fast enough to provide energy during high -intensity exercise when fast -twitch muscle fibers are primarily relied  upon. Furthermore, carbs enhance my mood, reduce my perception of fatigue, and boost  my level of focus to  complete physical activity in a way that does not compromise technique (important to  to avoid unnecessary injury.)

Let’s face it,  trusting the advice of someone pushing carbs  is hard. It’s opposite of  the more prevalent message about limiting carbohydrates for health reasons in the physically inactive population.  Sadly, we have lost sight  of the fact that athletes need  high carbohydrate foods to enhance muscle glycogen and deliver carbohydrates to the muscle during exercise. If you are a couch potato,  go the low carb way. If you are active and performing high intensity training bouts, you can benefit from carbohydrates!

Today’s recipe for Banana Walnut Bars, is one of my pre-workout, high carbohydrate snacks. It’s food that’s rapidly absorbed and provides  my muscles with energy  to maintain performance.  Each  bar provides 190 calories, with a 4:1 ratio of carbs to protein. It’s low in fat so it is digested rapidly.   Not only is it energy food, it’s delicious.  I used quick cooking oats to add some bulk without making the bars too dense. Buttermilk keeps the bars moist and the subtle tang balances the sweetness of an overripe banana. Walnut oil also helps with the bars moistness and it’s the ingredient you need for a deeper nut flavor than with walnuts alone.

 

Boost your exercise intensity with a delicious Banana Walnut bar.

 

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Banana Walnut Snack Bars

banana walnut snack bar

Tasty banana walnut snack bar is a perfect way to fuel a high-intensity workout.

  • Author: Diane Boyd
  • Prep Time: 20 minutes
  • Cook Time: 22 minutes
  • Total Time: 42 minutes
  • Yield: 8

Ingredients

•  1/2 cup white whole wheat flour

• 1 cup quick cooking oats

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon baking soda

•  1/4 teaspoon baking powder1/4 teaspoon salt

• 1 ripe banana

• 1/3 cup brown sugar

• 1/4 cup 1% fat buttermilk

• 1 tablespoon walnut oil

• 1/2 teaspoon vanilla extract

• 1 egg white

• 1/3 cup chopped walnuts

• cooking spray

Instructions

  1. Preheat oven to 375 degrees F.
  2. Combine four and next 5 ingredients (through salt) in a mixing bowl.
  3. Place banana in a small bowl.  Mash with a fork until smooth. Add sugar and next 4ingredients (through egg white); stir to combine. Add to flour mixture stirring to combine. Stir in nuts.
  4. Spread dough into an 8 x8 baking pan coated with cooking spray. Bake at 375 degrees F for 22 minutes or until a wooden pick inserted in the center comes out clean. Cool completely in pan on a wire rack. Cut into 8 bars.

Nutrition

  • Serving Size: 1 bar
  • Calories: 190
  • Sugar: 12 grams
  • Sodium: 140 mg
  • Fat: 6 grams
  • Saturated Fat: 0.5 grams
  • Unsaturated Fat: 3.76
  • Trans Fat: 0
  • Carbohydrates: 30 grams
  • Fiber: 4 grams
  • Protein: 5 grams
  • Cholesterol: 0

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Lemon, Basil and Strawberry Infused Water

Lemon, Basil, & Strawberry Infused Water

Most Americans aren’r drinking enough water, and National data suggests fifty percent of children are underhydrated.

Improve your hydration and you could improve your health! That’s a motivating factor.  Proper hydration isn’t just for athletes.  Research from the University of Arkansas, Stavros Kavouras, Director of the Hydration Science Lab notes that water intake is assoicated with properly regulating blood glucose.

How much water should I drink?’ It’s a question I get asked often, and there is no perfect answer. Here’s the latest on hydration: Kavouras Discusses Benefits of Hydration //news.uark.edu/articles/42085/a

If your looking for ways to increase you fluid intake, try carrying a water bottle with you and keep a  pitcher of cold water in the refrigerator. I like to make infused water, like this lemon, basil and strawberry infused water.  Recipe below.

 

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Lemon, Basil and Strawberry Infused Water

Zero calorie water beverage, perfect for hot and humid days.

  • Author: Diane Boyd
  • Prep Time: 2 minutes
  • Total Time: 2 minutes
  • Yield: 8 servings 1x
  • Category: beverage
Scale

Ingredients

2 quarts filtered water

3 slices organic lemon

3 organic strawberries

sprig of fresh basil

Instructions

Add basil, lemon and strawberries to pitcher. Pour filtered water over top. Refrigerate.  Serve cold.

Nutrition

  • Serving Size: 8 ounces
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 0
  • Fiber: 0
  • Protein: 0
  • Cholesterol: 0

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