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While energy bars
are great for athletes because of their ease
and convenience, at $2.50 or more each, they
can be expensive.
So why not make your own? Here are two tried
and true energy bar recipes.
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Energy Bar Recipe:
2 dozen dried figs
1/3 cup honey
4 Tbsp. orange juice
2 Tbsp. lemon juice
2 1/2 cups unbleached flour
1/2 tsp. baking soda
1/4 tsp. baking powder
1 Tbsp. canola oil
1/4 cup dark corn syrup
2 egg whites (or egg substitute)
1 cup oat bran
- Preheat oven to 350
degrees F. Instructions: mix figs, honey,
OJ and lemon juice in a food processor.
- Mix all other ingredients
separately (except oat bran).
- Combine 2 mixtures,
roll into 20 balls, coat with oat bran, and
bake at 350 deg for 10-15 minutes.
- Store finished product
in the refrigerator.
Nutrition
Facts per bar: 150 Calories | 4 gr. Protein |
1 gr. fat | 36 gr. Carbohydrate
Energy Bar Recipe 2
Nonstick vegetable spray
3 cups puffed wheat cereal
1/2 cup chopped nuts (walnuts or other)
1/2 cup chopped pitted dates or raisins
1/4 cup chopped dried cherries
1/3 cup creamy peanut butter
1/4 cup honey
1/4 cup light corn syrup
- Preheat oven to 350 degrees.
- Spray a 9-inch metal baking pan with nonstick
spray.
- Mix cereal, walnuts, dates, cherries in
medium bowl.
- Combine peanut butter, honey and corn syrup
in small saucepan and bring to boil.
- Stir constantly until mixture thickens slightly,
about 1 minute. Pour peanut butter mixture
over cereal mixture in bowl, and stir until
blended.
- Pour into baking pan.
- Bake 10 minutes.
- Cool and cut into bars.
- Store in airtight container at room temperature.
Makes about 10 bars. Nutrition Facts per bar:
180 Calories | 4 gr. Protein | 8 gr. fat |
22 gr. Carbohydrate
SPORTS DRINK
It is very important to replace
lost salts and water when walking. Anytime you
walk for more than an hour, think of drinking
a salt-replacement sports drink in addition to
water.
Sugar and salt help you absorb and
retain the water to prevent dehydration, as well
as replenish the salt to prevent hyponatremia
(low blood sodium), both of which conditions can
send you to the hospital on a long hot walk.
The goal is up to 7% sugar concentration (glucose
or sucrose are preferred) and salt of 1-2 grams
per liter. Higher sugar content, above 8%, may
actually slow water absorption.
Recipe:
4 cups water
1 cup orange juice or cranberry cocktail
1/4 tsp salt
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Nanci
S. Guest is a certified personal trainer
& nutritionist, and is completing her
Master of Science degree in nutrition this
June. She owns "Power Play: Nutrition,
Fitness, Performance" in Vancouver,
BC, and for the past 8 years she has been
providing individuals, sports teams &
the community with nutritional consulting
& personal training services, as well
as research services, seminars and article
writing for local & national publications.
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Her specialization is sports
nutrition, catering to a variety of athletes
of all levels. Some of her elite athletic
clientele include members of the Vancouver
Canucks, the Vancouver Giants & the
BC Lions, the Canadian National Freestyle
Ski Team, Iron Man participants, athletic
teams from BC high schools and universities,
and a variety of other provincial and national
team members.
Nanci can be reached at:
www.powerplayweb.com
and
by email at nanci@powerplayweb.com.
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