The Importance of Healthy Snacking

The Importance of Healthy Snacking

Written by Nutrition Student & Intern Chloe Cassecuelle

 

Snacking frequency, along with the energy density of snack foods, are significantly increasing among the U.S. population every year. However, snacking does not necessarily have to mean calorie excess and weight gain (Larson NI et al., 2016)! A recent study shows a significant positive correlation between healthy snack food choices, adequate diet quality and healthy BMI (Barnes TL et al., 2015).  In this study, those who snacked on fruit juice and nuts tended to have a healthier diet overall compared to those that snacked on desserts and sweets.

Nonetheless, snacking mindlessly throughout the day can easily contribute to extra calories and weight gain (Bellisle F, 2014). It is therefore important to be mindful when it comes to snacking. The context and environment in which one snacks as well as the frequency of food consumption and choice of snack all play a role in healthy snacking.

Upon the comparison of snacking habits between a normal-weight population an obese population, various studies show that for the normal-weight population, snacking helped to balance out energy and carbohydrate intake throughout the day without consuming excessive calories (Bellisle F, 2014). On the other hand, the obese population tended to snack on energy-dense foods and without feeling hungry. For example, this population appeared to snack while watching television without focusing on the food they were consuming. This resulted in overconsumption of food and weight gain.

Snacking mindfully therefore not only takes into account adequate food choices, but also appropriate behavior.  

 

Eat a nutritionally balanced, whole food-based snack!

Nutritional balance is important when choosing a healthy snack. The Acceptable Macronutrient Distribution Ranges (AMDR) represent the proportion of macronutrients needed per day in order to obtain all the essential nutrients all the while maintaining a healthy body weight.  According to the AMDR, an average adult is required to consume the following macronutrient proportions every day:

 

·       45-65% carbohydrates

·       20-35% fat

·       10-35% protein

·       38g fiber (males) & 25g fiber (females)

 

Moreover, it is important to choose whole foods when it comes to preparing a healthy snack. A whole food is a food that can either be found in nature or that is made up of 100% natural ingredients. Whole foods do not contain unhealthy additives such as artificial sweeteners, artificial colors, sugar alcohols, or excess sodium. Examples of whole foods are fruits, vegetables, nuts and seeds!

 

Don’t forget the antioxidants! 

It is also a great idea to incorporate antioxidants in your snack. Antioxidants are essential for optimal health as they neutralize free radicals. Free radicals are harmful substances that can damage DNA and other chemicals in the body. They may cause certain cancers, diseases, and accelerate the ageing process. Free radicals are formed when cells are oxidized due to exposure to oxygen. Antioxidants can therefore protect cells from being oxidized and may even reverse the process of forming free radicals.

Here is a list of the most common antioxidants and where they are found:

 

·      -  Vitamin C: Oranges, bell peppers, kiwis

·       - Vitamin E: Nuts & seeds, eggs, avocado 

·       - Vitamin A: Carrots, sweet potatoes, eggs

·       - Selenium: Brazil nuts

·       - Flavonoids & Polyphenols: Red wine, tea

·       - Lycopene: Red tomatoes

 

Six Delicious and Satisfying Power Snack Ideas

 

1.      Nuts & Dried Fruit

Note: Beware of portion sizes! Calories can add up very rapidly! Here is an example of an adequate portion:

·       2 brazil nuts

·       10 almonds

·       ¼ cup dried cranberries

 

Nutrition Facts

Calories: 265

Fat: 13g

Protein: 4g

Carbohydrates: 37g

Fiber: 4g

Vitamin C: 10%

 

2.      Greek Yogurt & Berries

·       1/2 cup 2% plain Greek yogurt

·       ½ cup blueberries

 

Nutrition Facts

Calories: 167

Fat: 4g

Protein: 17g

Carbohydrates: 18g

Fiber: 2g

Vitamin C: 12%

 

3.      Veggies & Hummus

·       ½ cup hummus

·       1 cup raw carrots

 

Nutrition Facts

Calories: 217

Fat: 3g

Protein: 9g

Carbohydrates: 38g

Fiber: 9g

Vitamin A: 428%

Vitamin C: 13%

 

4.      Egg & Grapefruit

·       - 1 hard-boiled egg

·       - 1/2 grapefruit

 

Nutrition Facts

Calories: 131

Fat: 5g

Protein: 8g

Carbohydrates: 14g

Fiber: 3g

Vitamin C: 65%

Vitamin A: 34%

 

5.      Apple + Peanut Butter

·       1 apple

·       2 tbsp organic peanut butter (100% peanuts)

 

Nutrition Facts

Calories: 290

Fat: 16g

Protein: 8g

Carbohydrates: 35g

Fiber: 9g

Vitamin C: 10%

 

6.      Golda Bar                          

·       1 Golda Bar Cacao Almond bar

 

Nutrition Facts

Calories: 200

Fat: 9g

Protein: 15g

Carbohydrates: 20g

Fiber: 15g

Vitamin C: 2%

 

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References:

Barnes TL, French SA, Harnack LJ, Mitchelle NR, Wolfson J. (2015). Snacking behaviors, diet quality, and body mass index in a community sample of working adults. J Acad Nutr Diet.;115(7): 1117-23.

Bellisle F. (2014). Meals and snacking, diet quality and energy balance. Physiol Behav.;134:38-43.

Larson NI, Miller JM, Watts AW, Story MT, Neumark-Sztainer DR. (2016). Adolescent Snacking Behaviors Are Associated with Dietary Intake and Weight Status. J. Nutr.;146(7): 1348-1355.

Dietary Reference Intakes: Macronutrients/Acceptable Macronutrient Distribution Ranges (AMDR) retrieved July 17 from: https://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Macronutrients.pdf

Raw Cacao: Powerful Antioxidant and Disease Fighter

Written by Nutrition Intern & Contributor, Chloe Cassecuelle

 

The health benefits of cacao have been known for over 3000 years (Higginbotham E et al., 2015). As a matter of fact, cacao beverages were consumed by Mesoamerican elites in 1000 B.C. for their health benefits (Henderson JS et al., 2007).
The main health benefits of cacao are derived from molecules called epicatechins, which are a type of flavanol primarily present in dark chocolate (Higginbotham E et al., 2015). This compound is present in much higher concentrations in dark chocolate compared to milk chocolate, hence the reputation of dark chocolate being so good for you. 

What is the difference between raw cacao and cocoa?

Raw cacao is the uncooked and unprocessed form of chocolate. The bean is in its raw, natural state. On the other hand, cocoa is the roasted and processed form of raw cacao beans. Many additives are added to cocoa, such as sugar and fat, for taste and texture. To maximize your nutrient intake and avoid the extra sugar and fat, choose raw cacao. It can provide greater nutritional benefits than the more processed cocoa.

Why is raw cacao so good for you?

1.    Powerful antioxidant

Raw cacao contains polyphenols called flavonoids that have antioxidant effects. The two primary antioxidants in raw cacao are anthocyanidins and epicatechins. Antioxidants work by neutralizing free radicals that can damage our cells. Free radicals cause oxidative damage in the body and may increase the risk of cancer, coronary heart disease, premature aging, and dementia (Hu et al., 2011). 

2.    Cardiovascular disease fighter

Raw cacao decreases the risk of developing cardiovascular disease by preventing atherosclerotic plaques from building up within our arteries and blood vessels (Djousse et al., 2011). Atherosclerotic plaques are formed when bad cholesterol, also known as LDL, is oxidized and accumulates in our blood vessels forming a clog. Raw cacao contains proanthocyanidin compounds that are responsible for decreasing the oxidation of LDL cholesterol particles (Lotito SB. et al., 2000). Proanthocyanidin are oligomers of catechins and epicatechins. As a matter of fact, in a study performed on rats, those that received epicatechin treatment (a compound that is present in very high concentrations in raw cacao) had a significantly lower prevalence of myocardial infarction and a greater protection against cardiovascular disease. These benefits were both related to the fact that epicatechins reduce blood pressure (Litterio MC et al., 2012). 


3.    Healthy blood pressure supporter

As mentioned previously, raw cacao contains elements that decrease atherosclerotic plaques. These plaques decrease the inner circumference of arteries and blood vessels. As a result, the same volume of blood must pass through a smaller surface area, increasing blood pressure. Since raw cacao helps to diminish this plaque, blood vessels remain free of blockage, maintaining a healthy blood pressure (Fraga CG et al., 2011). Moreover, lower blood pressure is highly correlated with a decreased risk of cardiovascular disease and heart attacks. 

4.    Rich in essential minerals

Raw cacao is rich magnesium, calcium, and potassium, which are all essential for optimal bone growth and function. They are also very important for good muscle function. Raw cacao is also high in iron, which is involved in red blood cell synthesis and helps carry oxygen throughout the body (Kubow, 2016). Zinc is also highly prevalent in raw cacao. This mineral helps regulate gene expression, is involved in immune response and helps to maintain the integrity of proteins. Raw cacao also contains high concentrations of copper and manganese, which are essential for proper enzyme functions in our body. 

5.    Chock full of vitamins

Raw cacao is rich in vitamins B1, B2, B3, B5, B9, and E. As a group, the B vitamins work together to promote healthy breakdown of food for energy, cellular repair, and brain health. Vitamin E’s primarily functions as an antioxidant getting rid of free radicals that can damage our cells (Kubow, 2016). This vitamin may also play a role in gene regulation.   

6.    Brain booster

Raw cacao can improve cognitive function due to its high concentration of polyphenols (Kubow, 2016). As mentioned previously, polyphenols improve blood flow, including blood flow to the brain, improving brain function and memory. 

 

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References:

Djousse L, Hopkins PN, Arnett DK, Pankow JS, Borecki I, North KE, et al. (2011). Chocolate consumption is inversely associated with calcified atherosclerotic plaques in coronary arteries: the NHLBI Family Heart Study. Clin Nutr; 30(1):38–43.

Fraga CG, Litterio MC, Prince PD, Calabro V, et al. (2011). Cocoa flavanols: effects on vascular nitric oxide and blood pressure. J Clin Biochem Nutr; 48(1):63-67. 

Henderson JS, Joyce RA, Hall GR, Hurst WJ, McGoven PE. (2007). Chemical and archeological evidence for the earliest cacao beverages. Proc Natl Acad Sci; 104(48):18937–40. 

Higginbotham E, Taub PR. (2015). Cardiovascular benefits of dark chocolate. Curr treat options cardio med; 17:54. 

Hu W, Yu L, Wang M. (2011). Antioxidant and antiproliferative properties of water extract from Mahonia bealei (Fort.) Carr. leaves. Food Chem Toxicol; 49:799–806.

Kubow S. (2016). Nutrition Through Life course lecture material. McGill University. Montreal, Canada.

Litterio MC, Jaggers G, Sagdicoglu Celep G, Adamo AM, et al. (2012). Blood pressure-lowering effect of dietary epicatechin administration in L-NAME-treated rats is associated with restored nitric oxide levels. Free Radic Biol Med; 53(10):1894-902.

Lotito SB, Actis-Goretta L, Renart ML, Caliguiri M, Rein D, et al. (2000). Influence of oligomer chain length on the antioxidant activity of procyanidins. Biochemical and Biophysical Research Communications; 276(3):945-951. 

What Does Fiber Really Do?

Sliced Fresh Red Bell Pepper  Source: www.freefoodphotos.com

Sliced Fresh Red Bell Pepper  Source: www.freefoodphotos.com

Written by Nutrition Intern & Contributor Chloe Cassecuelle

 

“Aids in weight management!”

“Promotes gut health!”

“Helps control blood sugar!” 

“Improves blood cholesterol levels!”


    These are just a few of the first things that appear in Google results upon searching “benefits of fiber”, but the list of advantages that fiber can offer goes on even further. And have you ever wondered what fiber really is? Well, don’t worry! We’ve got you covered! You'll find everything you need to know about this type of carbohydrate (yes, fiber is in the carbohydrate family!) right here.

What is fiber?

Fiber, also known as roughage, is the non-digestible part of plants (Kubow, 2016). It is a type of carbohydrate and is present in two forms: soluble and insoluble fiber. Both varieties are beneficial to our health in different ways. Insoluble fiber is composed of resistant starch, cellulose, hemicellulose, and lignin, which are all substances that are not soluble in water (Aleixandre, 2016). Insoluble fiber is not fermentable and moves rapidly through the digestive system, helping food maneuver through our intestines in an accelerated manner (Harvard, 2016). On the other hand, soluble fiber is primarily composed of water-soluble elements such as gums, pectins, inulin, and fructooligosaccharides. These compounds form gels and make up stool bulk (Aleixandre, 2016).  

What are the health benefits of dietary fiber?

Helps to Manage Constipation and Diverticular Disease
As mentioned previously, insoluble fiber helps to move food faster through the digestive system. As a result, this enables one to have more frequent bowel movements and an amelioration in stool texture. Soluble fiber may also play a role in alleviating constipation as it attracts water molecules to the food in the digestive tract, helping with digestion and feces consistency. 

Improves Heart Health and Metabolic Syndrome
Strong evidence shows a negative correlation between the consumption of soluble fiber and the risk of developing coronary heart disease (Wu Y et al., 2015). This is primarily related to the fact that dietary fiber improves blood glucose and blood lipid concentrations. Soluble fiber in oats particularly has shown to be protective against cardiovascular disease. Soluble fiber plays an important role in binding to cholesterol molecules and helping the body excrete them (Aleixandre, 2016) (Kubow, 2016). Since high blood cholesterol levels are associated with high risks of developing heart disease, consuming soluble fiber is a great solution to better health! 

Promotes Gut Health and Can Protect Against Colon Cancer
The constituents of soluble fiber that are not digested get released in the colon where colonic bacteria reside (Kubow, 2016). These constituents are a source of fuel for intestinal bacteria. These microorganisms metabolize and release polyphenols from the fiber, which can have antioxidant and anti-inflammatory effects. Moreover, when fiber is metabolized by colonic bacteria, they release short-chain fatty acids that are generated from the fiber. This helps conserve colonic health and protects against colon cancer by maintaining the liability of colonic cells. 

Aids In Weight Management
Dietary fiber provides bulk in our plates. It is present in nutrient-rich and low-energy dense foods (Kubow, 2016). As a result, one gets full much faster with a larger physical amount of food but a lower amount of calories without depriving themselves from essential nutrients! This increases satiety and decreases appetite which can lead to better weight management, weight loss, and decreasing the risk of obesity (Aleixandre, 2016). Moreover, fiber-rich foods take longer to chew and longer to eat due to the bulk of food on the plate (think about a large bowl of lettuce and vegetables!). This therefore increases the time an individual takes to consume a meal, making them more aware of their hunger signals and when they are full. Additionally, soluble fiber creates a gel-like substance in the gut, slowing down digestion and keeping individuals full for longer periods of time. This increases time in between meals, helping individuals reduce their food intake, which consequently aids in weight management and weight loss.  

What conditions benefit the most from dietary fiber?

- Fiber promotes fullness for obese or overweight individuals looking to lose weight
- Fiber helps keep blood sugar stable, including for those with Type II Diabetes
- Fiber helps manage blood pressure and fight hypertension
- Fiber can help decrease digestive abnormalities with Irritable Bowel Syndrome (IBS)
- Fiber can help manage the blood sugar and weight symptoms of Metabolic Syndrome
- Fiber can help improve blood lipids in those with Dyslipidemia and Hypercholesterolemia

Where can I find dietary fiber? 

Soluble Fiber: Oats, oat bran, barley, nuts, beans and lentils, apples , peanuts, and blueberries, and each of our Golda Bar flavors

Insoluble Fiber: Whole wheat bread, brown rice, quinoa, potatoes, sweet potatoes, fresh fruits and vegetable peels & seeds

(Gardner, 2015) 

 

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References: 

Aleixandre A, Miguel M. (2016). Dietary fiber and blood pressure control. Food Funct; 7:1864-1871.

Gardner A. (2015). Soluble and Insoluble fiber: What’s the difference? WebMD. Retrieved May 13, 2016 from: http://www.webmd.com/diet/insoluble-soluble-fiber 

Harvard University. (2016). Fiber. School of Public Health. Retrieved May 13, 2016 from: http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

Kubow S. (2016). Nutrition Through Life course lecture material. McGill University. Montreal, Canada.

Wu Y, Qian Y, Pan Y, Li P, Yang J, Ye X, Xu G. (2014). Association between dietary fiber intake and risk of coronary heart disease: A meta-analysis. Clinical Nutrition;34(4):603-611. 

Have a Fun And Healthy Memorial Day

Written by Chloe Cassecuelle

Recipes developed by Chloe Cassecuelle

Having fun and eating healthfully are not mutually exclusive on Memorial Day! There are so many delicious, healthy options to choose from, including the fresh quinoa salad and Banana Nice Cream recipes below. Read on for some easy tips to keep you eating well this weekend!

FIVE FOOD TIPS
1.    Don’t arrive on an empty stomach
It is tempting to restrict food intake before attending an event where unlimited food will be available such as a potluck or a barbecue in order to “save calories”. However, this may lead you to eat more and make unhealthy choices at the event itself! Have a healthy snack a few hours before the event that includes a carbohydrate and a protein to keep you satisfied and avoid overeating unhealthy foods at the party! Here are some healthy ideas:
•    Fruit + Nuts
•    Hummus + Carrots
•    Peanut Butter + Apples
•    Greek yogurt + Berries

2.    Avoid going for seconds immediately
It takes about 20 minutes for our brain to realize we have had enough food and to feel satisfied. It is therefore a good idea to have one small plate of food and wait a while before making a second trip to the buffet! I would recommend waiting at least one hour before getting seconds.


3.    Bring something healthy
If you are attending a potluck or barbecue, try to bring something healthy that you are sure you will want to eat. This is especially important if you are following a special diet or if you are vegan for example. 

4.    Start with the vegetables
Always begin your meal with the vegetables. Vegetables provide volume and bulk to meals all the while being low in calories and high in nutritional value. Starting with the vegetables may fill you up faster making you eat less of the other high-calorie and poorly nutritious food. 


5.    Use a smaller plate
Have you ever kept eating even if you weren’t hungry anymore just because there is food left on your plate? Using a smaller plate will limit the amount of food you can fit on one plate, consequently leading to eating less. Moreover, having a small plate filled with food may trick your brain into thinking you are eating more compared to a large plate with the same amount of food.

THREE HYDRATION TIPS  
 
Why is hydration so important?
Water makes up the majority of our body weight. In order for our body to function properly, we need an adequate water and electrolyte balance. Electrolytes are minerals that play an important role in almost all of our body systems including heart rate, body temperature, blood pressure, and metabolism. Some examples of electrolytes are sodium (salt), calcium, and potassium. It is especially important to stay hydrated on hot summer days or when physically active as we lose a lot of our water through sweat.

 
1.    Eat lots of fruits and vegetables
It is important not to forget that water intake can also come from food! Fruits and vegetables are a great source of water. Some of them are as high as 96% water with the rest of their components being vitamins, minerals, antioxidants, carbohydrates, and other elements that are incredibly good for you. Here are some examples of fruits and vegetables that are highest in water:
•    Cucumber 96%
•    Watermelon 92%
•    Strawberries 92%
•    Tomatoes 94%


2.    Drink before you are thirsty  
The feeling of thirst indicates that your body is already beginning to experience symptoms of dehydration. Our bodies contain baroreceptors that sense changes in blood pressure and osmoreceptors that sense changes in blood electrolyte concentration.  When blood pressure drops or when our blood is too concentrated in electrolytes, these receptors send signals to the brain, provoking the feeling of thirst. This means that in order for one to feel thirsty, the body is already lacking water, hence the importance of drinking water before feeling physically thirsty!


3.    Add natural flavor to your water
Sick of plain water? Try to add some slices of cucumber, lemon, or other fruits to your water. This will not only contribute to additional vitamins, but also add some healthy flavor, making it more likely for you to sip on it throughout the day. 

 

ATTENDING A BARBECUE? 
 
HERE ARE SOME FOOD TIPS TO HELP YOU STAY HEALTHY! 
1.    BBQ foods to focus on

  •  Lean Animal Protein
  • Skinless chicken
  • Skinless turkey
  • Hard-boiled egg
  •  Fish
  • Vegetables (Fill up half of your plate with these!)
    • Corn on the cob
    • Salads
    • Mixed vegetables on the grill
  • Steamed vegetables with soy sauce
  • Raw vegetables with hummus dip
  •  Fruity Deserts (Recipe below!)
    • Banana “nice-cream” *
    • Fresh fruit salad
    • Frozen fruit popsicles with no added sugar
  • Healthy CarbohydrateS (Choose whole grains!)
    • Oven-baked sweet potato
    •  Quinoa
    •  Whole grain burger buns
    •  Whole grain pasta 


2.    BBQ foods to avoid

  • Dressings and Sauces
    • Mayonnaise
    • Store-bought processed dressings
    • Butter on the corn cobb

Better dressing and sauce options (any combination of the below):

•    Olive oil  
•    Balsamic vinegar
•    Lemon juice
•    Blended avocado
•    Mustard 

Heavy Meat Choices (eat sparingly!)

•    Ribs
•    Pork sausages
•    Bacon
•    Non-lean ground beef


WHAT ABOUT ALCOHOL?

DON’T WORRY, ALCOHOL IS NOT FORBIDDEN. IT IS RECOMMENDED THAT WOMEN DRINK NO MORE THAN ONE DRINK PER DAY AND MEN DRINK NO MORE THAN TWO DRINKS PER DAY. 

HERE ARE SOME TIPS FOR CHOOSING HEALTHIER AND LOWER CALORIE DRINKS! 
1.    Choose Wine
Red wine contains a very high amount of antioxidants. Drinking wine, especially red wine, in moderation is associated with numerous health benefits such as anti-ageing properties, improving mental health, and reducing the risk of cardiovascular disease.
2.    Replace soda mixers with 100% fruit juice
Sodas are empty calories. They contribute a high amount of calories without providing any health benefits at all. On the other hand, fruit juice contains many vitamins and minerals that are essential for optimal health!
3.    Drink it on the rocks
Having a normal serving size of 40% hard liquor (1.5oz or 43mL) on the rocks may be the best way to limit calories when it comes to alcohol. However, it is recommended to drink with a meal and not on an empty stomach!

 


 
STAY-HEALTHY RECIPES

(EACH MAKES ABOUT 4 SERVINGS) 


QUINOA SALAD
Ingredients: 
•    2 cups cooked quinoa
•    1 large handful arugula
•    2 cups cherry tomatoes
•    1 cup chickpeas
•    1 large onion
•    2 cups diced cucumber
•    Fresh basil leaves
•    Cumin powder to taste
•    1 avocado
Dressing
•    2tbsp olive oil
•    Lemon juice
•    Salt & pepper to taste
Mix everything together and enjoy! 

 


BANANA NICE-CREAM  
Ingredients: 
•    4 large frozen bananas
•    1 sliced banana
•    1 cup walnuts
•    Cinnamon powder to taste
•    1 tbsp chia seeds
 Method:
1.    Blend the frozen bananas together with cinnamon powder in a blender
2.    Distribute the mixture evenly into four bowls
3.    Top with walnuts, banana slices, chia seeds and cinnamon powder!

 

Why You Should Choose Grass-Fed Whey Concentrate

Nutrition research has long shown the benefits of whey protein intake. Its complete amino acid profile supports muscle strength, endurance and recovery, immune health, joint health, and energy levels. The balanced compilation of essential amino acids also supports a healthy metabolism, giving the body the energy it needs to use food and burn fat for energy. Plant protein powders may contain the full spectrum of amino acids, but they typically are not optimal for muscle building. Whey protein is higher in three particular amino acids, called branched chain amino acids (leucine, isoleucine, and valine), which are beneficial for muscle growth and recovery.

Grass fed whey concentrate takes these benefits two steps further by providing higher levels of conjugated linoleic acid (CLA), an essential fatty acid that promotes strong immunity and healthy cell function, than traditional whey protein. It may also provide a boost in naturally-occurring protein fractions, called immunoglobulins and lactoferrins. These fractions support the immune system and boost the body's internal production of its most powerful antioxidant, glutathione. The reason that grass fed whey concentrate may contain higher amounts of these nutrients is because of the quality of the cow's food source (grass), which supports a healthy fatty acid profile in the cow, and the preservation of those fatty acids in concentrating the whey protein.

Grass-fed cows typically consume fewer GMOs and antibiotics since their consumption of conventional feed is reduced or altogether eliminated. So while we're waiting for more research to outline all of the specifics about the health of a grass-fed cow, the available literature supporting increased levels of CLA and immune-boosting protein fractions in grass-fed whey concentrate (not to mention the environmental sustainability of grazing!) is a promising start to what we predict will be more good news in the future! And honestly, there's just something great about consuming a food that's clean of GMOs and antibiotics, and environmentally sustainable. We're all for that.

Want to include grass-fed whey in your routine? Try out our Cacao Almond bar, rich in 15 grams of grass-fed whey protein concentrate!

Kickstarter Success

Back in January, we successfully funded our Kickstarter campaign, thanks to many generous pledgers! We raised over $10,000, which is now being used to help jump-start our launch and marketing expenses, as well as our next flavors.

Pledgers we want to give you a shout-out and thank you for your incredible support! We couldn't be doing this without you. Cheers!

(In alphabetical order of last name)

Our $25+ Pledgers:

Phyllis

Butch Balek

Carol Sparks Brown

Ann Cantone

Kathy C

Andy Cohen

Lydia E

Tawny & Jonathan Epperson

Anita Fink

Nikki Forest

Melissa G

Hadis Ghoghaie Schertzer, RDN

Sanna Haynes

Vicki H

Tania Jarvinen

J Kim

Sean & Melissa Lyons

QM

Mary McGuire

Denise Martin

Flora GM

Tereza Melakuova

Ronke O

Lydia Rich

Noreen Rotar

Matt S

Monique Sypolt

Gavin Taylor

Richard & Jessa T

Claire T

Anna T

Amy Uscher

Andrea Vann

Jacqueline Villicana

Sarah Wright

Janette

 

Our $50+ Pledgers:

Big Papa D

Wendy D

Penelope G

Jim & Mary Hines

Kelly Jessop

Nguyen Lam

Jim & Lynn

March Family

Kristy Mayfield

Payne Family

Christiane S

Gabe Walker

 

Our $100+ Pledgers:

Anthony Beltrez

Scott & Meghan Bird

Karen Burke

Maya

Uncle Mike & Aunt Sandy

Nicolas Gomes

Sarah Hines

Linda H

Kurt & Nancy Jones

Gunnar Kaufmann

Chuck & Melanie Lashley

Justin & Bri Lauka

Pam M

John Robinson

Vivian Salazar

Andrew & Pam S

 

Our $250+ Pledgers:

Marc M

The Mason Family

RJ Rodday

Mark Schaefer & Nancy Hill

Rich Tyson

 

Our $500+ Pledgers:

Richard & Cathy M

 

Our $1000+ Pledgers:

Nancy Mackey

Scott & Brent

Sandra & Dan Minchen

Our Story

Dreaming Up the Concept

The concept of Golda Bar was born about 2 years ago. I’ve been working as a Registered Dietitian for about 4 years and managing a private practice for the same amount of time. Throughout my time of counseling clients, I’ve had a difficult time finding a truly clean nutrition bar option. Any bar I somewhat hesitantly recommended had a couple good qualities paired with several negative qualities. For example, a whole-foods based bar may have real-food ingredients, but the sugar count is terribly high. Or the flavor is just awful. A high protein, low sugar bar may be great in protein grams, but it’s full of artificial sweeteners or sugar alcohols, both of which can wreak havoc on the digestive tract. A high fiber bar may be great to help us meet our daily fiber requirements, but the gas and bloating that results simply is not worth it.

So, the lack of truly clean options inspired the concept of Golda Bar. I wanted a moderate to high protein bar made with clean protein (grass fed or vegan), healthy fats and oils, and other organic and/or high quality whole-food ingredients. What I didn’t want in the bars was just as important: artificial sweeteners, sugar alcohols, chemical additives and preservatives, gluten, and GMOs. The bars had to be truly clean, without compromise. That was and continues to be my goal.

Pushing Forward

After garnering amazing support on Kickstarter and successfully funding Golda Bar’s campaign, we launched in February. I’ve loved and believed in the entire Golda Bar experience since the birth of the concept, but the launch was particularly significant. I recently lost both my father and my sister, and these past years in the midst of losing them have been incredibly challenging. The birth of something new and something I really believed in served more than just the purpose of being the next exciting thing. It has been something hopeful--new life in the midst of death and loss. It wasn’t easy to push ahead and launch something that required so much of my time and effort, and there are many days where it still feels impossible. But, it’s ultimately been good for me to invest in something that has a future and a purpose. I know I’m not the only one who’s experienced loss and tragedy, so I hope that the story behind Golda Bar can be inspiring and encouraging for those who feel like hope is hard to find.

Our Commitment and Future

Today, we have one flavor out, Cacao Almond, with a second to hit shelves in May (Hint of Peppermint). My (our) goal at Golda Bar is to provide a nutrition bar that doesn’t ask you to compromise on quality. It delivers in cleanliness, nutritional balance, and taste. That has not always been easy to achieve. In fact, the goal was already challenged with our Cacao Mint Chip flavor, which we originally released for our Kickstarter campaign. However, we discovered that the ingredients in the mint chips found throughout the bar included artificial colors, so we took the bar off the market and changed the ingredients to include only peppermint oil for the mint flavor. Enter Hint of Peppermint! While the mint sensation is not as strong as it was in our Cacao Mint Chip, we believe in committing fully to our goal of remaining clean and clear of poor ingredients. Providing you with a clean bar is supremely important to me, and that will continue to be Golda Bar’s top priority.