Sunday, 28 September 2014

PRODUCT REVIEW: The Bar Counter Range

I was quite excited when I saw this new range in Coles - The Bar Counter 

I started off just buying two bars to try then over the coming weeks purchased the whole range.

I like that they have different styles of bars to choose from, which makes it a lot easier if you are following a particular plan e.g. raw, high protein,  no added sugar.

I did try the gluten free range and remember liking them both, but seem to have forgotten to record down my thoughts, so once i buy them again, ill update you all.

I have seen on their instagram a few new flavours due to hit the shelf that sound amazing! Would love to know your thoughts on the range.


RAW


Date almond and chia 
Amazing, i loved the flavour and the texture of this bar! unfortunately due to the dates its quite high in sugar, so you just need to take this into perspective when looking at your fruit intake for the day, dates are a fruit, so probably class this bar as a half serve of fruit. This bar is really simple and clean which i also like the ingredients are simply dates, almond paste, rice protein, chia seeds, walnuts and cashew.



HIGH PROTEIN 


Chocolate  brownie - terrible I will never buy this again, the texture was good for a protein bar but the flavour was horrendous, it was bland and had that real "protein" bar taste to it.


Raspberry truffle - for a protein bar this one is amazing, i have actually bought it three times. great flavour, interesting texture though I think they could improve on that. it tastes like a choc bar and is low in sugar so i like that.


Dark Chocolate Almond 
Terrible, that chewy texture you find far to often in a protein bar, lacking flavour with a few hazelnuts throughout. It was filling, which helped me during the afternoon, however the flavour is just not there - overall bland and chewy.




NO ADDED SUGAR

Milk chocolate hazelnut - OK my level of excitement when I had this bar was way too high. ive pretty much decided I can now deal with my chocolate addiction - just have this bar instead, with its 170 calories and 3.8gm of sugar, it tastes amazing and doesn't taste artificial. I would definitely recommend this if you are looking for a low sugar and low calorie chocolate or sweet alternative.



Dark choc cherry ripe - i think they took the dark chocolate too far on this one, its quite bitter. I was expecting something like a cherry ripe, the texture of this one wasn't great. Its like a chocolate covered muesli bar, that is extra chewy - a bit of a jar workout.



Blueberry, almond and white chocolate  
One I would re-buy. only qualm is that the white chocolate tastes more like yoghurt to me than chocolate, on closer inspection the "white chocolate" is "yoghurt no added sugar chocolate" which is something I have never heard of before? I like the flavour however and the texture is good. sugar 4.4, even though it was quite sweet. gluten and wheat free. Protein 7.7gm.



ANCIENT GRAIN 

Banana Quinoa - if you like banana then this one is for you, it has a very strong banana flavour to it. quite a light texture with lots of grain pieces in it, unfortunately a bit of a jaw workout to eat. The sweetness in this one comes from dates and apple juice concentrate and 6% banana puree. There is an added natural flavour, where I suspect the intensity of the banana comes from. It probably wouldn't be my first choice if i was heading out to get one of the range. 4 grams of fibre is great and one of the lowest calorie bars in the range.



Blueberry, Beetroot and Chia - with 4% beetroot this bar had a lovely purple/red colour, however underneath this the product really just seemed like a muesli bar to me. As I am working towards excluding oats from my diet, its not something I would buy again. quite and oily wet texture, but a delicious taste and nutritionally this bar is fantastic. 4.1g of protein due to whey protein concentrate,  a low 128 calories, 4.0 grams of fibre and organic dried apple in the recipe. A great healthy muesli bar option.



SUPERFOODS 


blueberry cranberry Acai
I feel like they just wanted to make a bar with these buzz products in them. I was expecting something like the Amazonia Acai bars - big disappointment  It was like a muesli bar, that was extremely oily and left a residue in my hands. the only impressive thing was the blueberries were moist. It was mainly oats, so may as well have a Uncle Toby's Muesli Bar for less cost, less calories, basically half as much sugar. 4.6gm of fibre was impressive though.



brown rice almond and chia
This was amazing! Great texture and flavour, perfect as a cake or muffin alternative. This is one of my favourite so far. Will be a regular in my diet!



walnut and flaxseed 
BLAND BLAND BLAND! the texture is so chewy I think my jaw will be aching for days. it is quite dry to touch, however as you chew it has an extremely oily mouth feel. I would not recommend eating this one. Also it has oats if you are gluten free and can't have oats. 4.1 gm fibre

Choc Almond Cookies

This recipe is super easy and make 12 cookies... which in my eyes is plenty of 3pm snacks!
Ingredients
Ingredients 

1 1/2  cup Almond Meal
1/2 cup LSA Meal
3/4 Cup Cocoa Powder
2 TBS Chia Seeds
2 TBS Maple Syrup
2 TBS Coconut Oil, melted
1/2 tsp Baking Soda
2 TBS Boiling Water

Optional
Sprinkle Coconut Sugar
Dark Chocolate
12 Coconut flakes
4 Goji Berries
Sprinkle Crushed Nuts

Directions
Preheat oven to 160 degrees
1- Sift almond meal, LSA meal, cocoa powder, add chia seeds and mix well.
2- mix baking soda with boiling water and add to dry mix.
3- add maple syrup and melted coconut oil, combine ingredients.
4- roll into 12 even balls and place on baking paper, on an oven tray.
5- press into a cookie shape and top with either coconut pieces, nuts or a goji berries and sprinkle with a little coconut sugar
6- bake for 15 minutes, they will harden as they cool. 

If they are too bitter top with some melted dark chocolate, agave syrup or nut butter.  Otherwise for breakfast crumble two cookies over Greek yoghurt with fresh berries.

Monday, 22 September 2014

Team Nutrition FREE Wellness Eating and Lifestyle Plan

Here is my collection of thoughts and ideas on how to achieve a clean, balanced diet.

If weight loss is your goal, there are some great apps that can help like my fitness pal, so assist counting those calories. Overall energy in verse energy out is the most important factor for weight loss.

If you need recipe or meal plan ideas, let me know in the comments below.

PROTEIN

Include protein with EVERY meal and snack.

Good sources include:
 Lean meat
 Eggs
 Fish
 Cottage cheese, ricotta cheese.
 Protein powder and bars
 Legumes e.g. lentils, chickpeas, edamame beans
 Tofu
 Tempeh
 Raw nuts and seeds
…………………………………………………………………………………………………………

FIBROUS VEGETABLES

Minimum 3 cup daily.
 Include every vegetable except potato, sweet potato, swede, parsnip.
Fibrous greens at least once per day
 Recommendation mesculin lettuce, baby spinach, rocket, broccoli, beans, zucchini, silver beet,
Bok Choy.
…………………………………………………………………………………………………………

ESSENTIAL FATTY ACIDS

1-3 serve per day
 Small handful raw nuts e.g. walnuts.
 Omega 3 supplements
 1 tablespoon raw oil e.g. flaxseed oil in smoothies, olive oil on salad, avocado with mashed
vegetables
 Fish at least 3 times weekly.
…………………………………………………………………………………………………………
FRUIT

Include 2 cups daily.
 Recommended kiwifruit, berries, apple, grapefruit, Passionfruit, nectarine, apricot, lemon, peach, rock melon,cherries, pear, watermelon.
…………………………………………………………………………………………………………

WHOLEGRAIN OR COMPLEX CARBOHYDRATES

1-3 serves daily
 1/2 cup of cooked quinoa, brown rice, oats or wholegrain pasta
 1 cup of sweet potato
 1 wholemeal or rye wrap
 2 slices of sourdough, rye or spelt bread.
 1 serving of ryvita, vitaweet, wholegrain rice crackers/cakes.

………………………………………………………………………………………………………….

WATER
1.5-2L water daily, plus 500-850ml per hour of exercise.
…………………………………………………………………………………………………………

SUPERFOODS
 Green tea
 Pomegranate, Acai, Goji Berries
 Coconut water,
 Berries
 Turmeric, Ginger, Chilli
 Garlic
 Oats
Ground Linseed
…………………………………………………………………………………………………………

AVOID
Carbonated drinks – even sugar free
Refined food
Alcohol
Processed foods