Drop-In Diary
  • Home
  • Blog
  • Rehabin' Diary
  • About
  • Contact
Picture

Picture
Picture

Drop-in Diary

Powerful Portables - How Do Some Popular Nutrition Bars Stack Up?

7/28/2020

0 Comments

 
Picture
Whether you’re travelling or not, the nutrition bar is a staple for many of us.  But what makes a good nutrition bar?  For this post, I’ve teamed up with coach Steve Wheatherholt, L3 CrossFit trainer, host of the podcast Let’s WOD About It and nutrition coach at Blackbird CrossFit in Eldersburg, MD.  Steve has very strong nutritional knowledge and I wouldn’t write a piece of this nature without his expertise to offer a full picture.

We looked at several nutrition bars for this writeup.  There’s some practical pros and cons, as well as some deeper nutritional details for you.  We’ll look at different aspects including quality, ingredients, taste, travel-ability, nutrition – protein/fat/carbs and other important points.

We selected four bars to look at; Perfect Bar, Atlas Bar, RX Bar and One Bar.  Here’s what we found.


Picture
Perfect Bar
The Perfect Bar is delicious.  Their most popular (from what I’ve seen) is probably the dark chocolate peanut butter.  There’s many flavors including coconut peanut butter, chocolate mint, chocolate walnut brownie and blueberry cashew, to name a few.  Most of these bars will range from 10 – 17 grams of protein. 
 
Pros:
  • There’s a wide range of products that include the bars, mini bars and peanut butter cups (that actually taste like peanut butter cups). 
  • Most people love the taste of Perfect Bars.  They’re made from natural ingredients and don’t taste processed at all.
  • They really fill you up.  I’ll take one about an hour before a workout and I’ll have plenty of fuel.
 
Cons:
  • Calories are considerably higher than other bars.  Usually over 300.  That’s one of the reasons you feel full when you eat one.  But, if used properly, they can be a very good fuel source.
  • You have to keep them refrigerated.  I’ve had them melt and they aren’t as good all warm and mushy.  But they’re excellent cold.  They’re geat to have at home.  If you’re travelling you’ll want to purchase them when you get wherever you’re going and put them in your hotel room fridge.
  • Availability can be hit-and-miss.  Flavors can be limited, depending where you are.  I can usually find the peanut butter, dark chocolate peanut butter and chocolate almond pretty consistently.  I’ve found them at Aldi, many Wal-Marts and several different grocery stores.  You’ll usually find them in the refrigerated case near yogurt or in the natural foods refrigerated section.
  • Prices can vary.  Their online store actually seems to be the most expensive.  Sometimes they offer special deals during the holidays.  Grocery stores usually carry them for $2+ a bar.  I’ve found them at Wal-Mart and Aldi for less than $2.

Picture
Nutrition Info:
​Ingredients and nutritional content can vary from one bar to another.


​
​
​Coach Steve’s Notes: 
This is my personal favorite as far as taste goes.  If I know I’m going to have a long stretch before my next meal, the perfect bar will get me through because of the higher fat content.  Fat is a slow digesting macronutrient so it keeps you feeling full and energized for a long time.  



Picture
Atlas Bar
The Atlas Bar is another very good-tasting bar with similar protein content to a Perfect Bar but with fewer calories.  Atlas comes in six flavors including almond chocolate chip, mint chocolate chip and vanilla almond chai.  Most bars have about 15 grams of protein.
​
 Pros:
  • Most comment the taste of an Atlas Bar is very good.  The consistency is a a little different than a Perfect or RX bar.  It tastes slightly drier but it’s still very good (based on my testing and feedback from others).
  • The Atlas Bar uses natural ingredients.
  • They travel well.  There is chocolate in some of them but as long as they don’t sit in a hot car, they should be fine.
 
 Cons:
  • You can’t find the Atlas Bar in too many places at this point.  I see them online and in some gyms but at least in my area of the country (mid-Atlantic), you’d be hard pressed to find them at a store.
  • These are one of your more expensive nutrition bars.  A gym typically sells them for around $3.00.  You can find them in bulk online for around $2.65 per bar but it’s more of an investment.  

Picture
Nutrition Info:
​Ingredients and nutritional content can vary from one bar to another.




​

​Coach Steve’s Notes: 
These are also high on my list as far as taste goes, but the price holds me back a lot with this one.  Another one that’s great to get your through a long stretch between meals.

Picture
RX Bar
The RX Bar is easily the most widely available in this group.  They’re made up of just a handful of ingredients, all of which are natural.  There’s too many flavors to count.  From chocolate sea salt, to peanut butter, to chocolate hazelnut.  They’re pretty consistent on protein (around 12 grams) and come in at around 210 calories.
 
Pros:
  • There has to be over a dozen flavors of RX bars that can range from chocolate to various fruit flavors.  They have seasonal flavors like pumpkin spice in the fall and gingerbread around the holidays. 
  • I see RX Bars in many places; the grocery store, nutrition stores, convenience stores and airports to name just a few.
  • They can price for over $2 a bar but you can purchase a 4-pack at Target or Wal-Mart for about $6.50, which is about $1.65 per bar.  There’s better deals in larger bulk like at Costco but the flavors are limited.
  • They travel very well.  They’re pretty compact and again, so long as you don’t leave them in a hot car, they’re easy to take with you.
 
Cons:
  • I’ve found and have compared notes with others.  Common feedback is the consistency can vary from one batch to another.  Some are chewier than others.  Sometimes the flavors can be slightly different.  Sometimes they can have almost an oily coating on the outside.  Most of the time it’s not an issue but sometimes there’s a notable difference.
  • One of the big complaints I hear consistently is they stick to your teeth.  I personally find they don’t stick for long but some people just don’t like that.
 

Picture
Nutrition Info:
Ingredients and nutritional content can vary from one bar to another.







​
​Coach Steve's Notes:
You really can’t beat the availability of the Rx Bar.  This is my go-to on the road because it travels well and you can find them at almost any local gas station now for a great price.  They are lower in calories than some so it’s my favorite choice before a workout.  We want something that absorbs faster before a workout so your body can concentrate on exercising and not digesting food.  As far as ingredients, I haven't come across anything cleaner than these either.  Every ingredient is real food so you can enjoy a delicious snack and stay on track.  

Picture
One Bar
One Bars is an option that I’m starting to see more.  There’s a decent amount of flavors including birthday cake, cinnamon roll, lemon cake and white chocolate truffle, which lean a little more towards those with a sweet tooth.  They all pack right around 20 grams of protein. 
 
Pros:
  • One Bars have a good amount of flavors, often that other brands don’t.  Aside from the above, there’s blueberry cobbler, almond bliss (kind of an almond/coconut), cookies and cream and even maple glazed donut.
  • You can usually find a lot of flavors in nutrition stores like Vitamin Shoppe.  I’m starting to see limited flavors in the nutrition isle in many grocery stores and at Target.
  • If you’ve got a sweet tooth, there’s lots of options for you. 
  • These bars do a decent job of filling you up and fueling you for a workout.
  • There’s really no refrigeration required here so they travel well.
 
Cons:       
  • Some people are not as much of a fan of sweet as others.  More importantly, One Bars don’t taste as natural as the other bars. 
  • This brings us to ingredients.  There’s a few ingredients in the One Bar that I can’t properly pronounce.  Following the guideline of “eat real food”, there are some better choices.
  • These are a little more on the expensive side at around $2.30-$2.50 per bar.  However, you can find them on sale.

Picture
Nutrition Info:
Ingredients and nutritional content can vary from one bar to another.
​





​
Coach Steve’s Notes: 
While this bar is high in protein and has some more appealing flavors, there are several unnatural and added ingredients in this bar.  It’s a better choice than some snack foods, but with so many healthier bar options we’ve talked about, this one isn't at the top of my list.  

Some other great healthy snacks to have on the road with you or at home:
  • Beef jerky – High protein, low everything else.  Travels well.
  • Almonds – Easy to take with you.  Not as much protein but can help fill you when you need it.
  • Oikos Triple Zero Yogurt – 15 grams of protein, lots of flavors but you’ll need a refrigerator, of course.
  • Deli Lunch Meat – Also high protein and low everything else but you’ll need a fridge.
  • Protein Powder for a quick shake or smoothie.  You can even add it to applesauce for a high protein snack on the go.   Keep in mind that a powder could get noticed at a TSA check point.  Better if you can travel with it in single-serving packs.

As always, if you have any questions or comments, feel free to comment on this post or email me directly at dropindiary@gmail.com.  Special thanks to coach Steve Weatherholt.
​
Wishing you safe, healthy and successful travels.
0 Comments

The Nutritional Parallels Between Sheltering at Home and Travelling

4/20/2020

1 Comment

 
Picture
​​
​
You’re sitting at home. There’s a lot more time on your hands.  You’re hanging out with your new best friend, Netflix. What’s there to do?  Eat!  And that’s a danger that’s not all that dissimilar to being on the road. 

Not only do you have the opportunity to eat more often now than ever, there’s a natural attraction to comfort foods.  Let’s face it, these are very different times.  Our routines are way off, and we’re fairly cut off from our friends and family.  It can get downright depressing.

It can be the same way on the road.  You’re often out there on your own and it’s easy to go for a less healthy meal.  There’s a lot more easy choices than healthy ones; similar to the grocery store.  Eating healthy is a conscious decision and an effort.  It takes planning and preparation. 
​
So, what do we do in times like these?  Fortunately, the same rules apply in situations like this as they would on the road.  Here’s a few ideas to help keep you on track:

  • Keep logging your food – It’s the easiest and hardest thing to do.  It’s hard because once you’re out of the habit, it takes a little effort to get back on it.  However, once you do it’s pretty routine.  An app like MyFitnessPal is a big help.
  • Snack but snack healthy – If you want to crunch, a single serving pack of almonds is great.  If you crave sweet, an RX bar or Oikos Triple Zero Greek yogurt is a good choice. 
  • Limit your indulgences – We’re all going to be a little off track but if you can make the indulgences to every once in a while, it’s going to have a big result for you.  Perhaps you plan for when you have it and it gives you a reward to work towards.
  • Seek support – If your gym has a nutrition coach, there’s nothing wrong for asking for a little help.  They’ll be nothing but understanding.  Also, you can ask a family member to help by giving you reminders when you reach for the less healthy stuff, if that works for you.  It’s important to help each other.  Having a partner that can practice healthy habits with you is also a great help.  We’re all in the same boat.
  • Take advantage of resources – Fortunately, at home we have more resources at our disposal.  We have our kitchen.  Sites like Healthy Steps Nutrition have lots of great ideas.  Check out https://healthystepsnutrition.com/healthy-recipes/.  There’s a section for healthy treats. 
  • Discipline starts at the grocery store – Simply put, if it’s not in the house (or hotel room on the road), there's a whole lot less temptation.  It’s easy to gravitate towards comfort food right now but if you can maintain that discipline when you’re making your shopping choices, you’ll feel a lot better for it both physically and emotionally in the long term.  Here’s a graphic from Healthy Steps Nutrition of some good choices to have on hand.
Picture
  • If you go off track, you can always get back on track – One bad day doesn’t have to become a bad week.  You had some ice cream or a couple of cookies?  It's okay.  Start over again tomorrow.  No need to kick yourself.  This definitely happens on the road.  Every day is a new day and a new opportunity.
Let's not forget that healthier foods are going to better support your immune system.  So, staying on track is that much more important these days.

We’re all in uncharted territory. Some of the rules have changed and we’re all reacting to them and trying to find a rhythm and balance. These are just some reminders and suggestions that I hope will help. 
​
Please stay safe, stay healthy and stay strong in mind, body and spirit.
1 Comment

Nutrition: What to Do If You "Go Off The Rails"

12/3/2019

0 Comments

 
I use the term going off the rails.  What does it mean?  When I don’t have eating discipline.  When does it happen?  Often.  However, the overall goal is to create enough consistency to have positive results.

You may or may not be on a nutrition program and whether you are or you’re not I think we can all agree there’s two types of eating decisions; good ones and bad ones.  I also think we can all agree that it’s easier to stay on track at home.  The goal is to make a decent amount more good decisions than bad.  

I’m on a nutrition plan called Healthy Steps Nutrition and have a nutrition coach (coach Steve, who I’ll refer to in most of my nutrition discussions) who’s put me on a good path.  I recommend a plan like this because it helps you to find and focus on good choices to stay on a positive track.  I’ve had great results so far, losing significant body fat while gaining muscle mass.  CrossFit definitely helps build muscle but the right food helps with building muscle too – food is fuel!  The point being if you can establish a basis for good eating, it’s a lot easier to find good eating choices and stay on track no matter where you go. 

You’ll often see me write about the temptations of the road, and there’s lots of them.  And it’s okay to indulge.  But the difference between going off the rails and preventing a total train wreck is this (and here’s my main point for today); if you go off the rails and get right back on track, you can still win.  One bad day will not offset many good days.  Coach Steve often says if you have an off day (like Thanksgiving), and there’s many opportunities when travelling, just start over focusing on good habits the next day.

I fully admit I can be a total sugar addict.  Staying at a hotel that has fresh baked cookies?  That’s like kryptonite to me.  Is it possible to have just one?  I think not.  And that’s because sugar is addictive.  I don’t need to be an expert to say that.  Have you ever found that after you’ve had something sugary you immediately want another?  Yep.  That’s the sugar addiction. 

A huge help is having good alternatives.  Nutrition bars like an RX Bar have lots of protein and fulfills that craving for sweet.  Or, if you have a fridge in your hotel one of my favorite snacks is Oikos Triple Zero Greek yogurt.  It’s sweet, comes in lots of flavors, packs 15g of protein and fills you up. 

But I’ve also had the hotel cookies and reset the next day and have been fine.  What’s most important is to not throw your hands up and say “well, I’ve blown it so I’m not going to try anymore”.  If you keep trying every day, even if you have a few bad days, don’t give up.  The temptations of the road are strong but you can be stronger.  So, if you have an off day or days or even an off trip, think about getting back on track for your next meal or next day.  It’s the overall focus and regular good habits that will lead you to success.

Wishing you safe, healthy and successful travels.

Here’s the disclaimer:  I am not a nutrition expert, coach or program or product representative.  I am not ordained in any way as having expertise on the topic of nutrition.  These are my experiences on what has worked for me and how I’ve found success.  I will share tips that have been shared with me by my nutrition coach (coach Steve) and have permission to do so.  I may also share ideas or point to recipes from the nutrition program that I adhere to; Healthy Steps Nutrition.  The point being, I am a regular person sharing my nutrition experiences that I hope you find helpful and you may find that different things work for you.
0 Comments

    Categories

    All
    Drop Ins
    Drop InTertainment
    Gear/Reviews
    Nutrition
    Tips And Planning

    Archives

    December 2022
    July 2022
    January 2022
    December 2021
    October 2021
    July 2021
    January 2021
    December 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    December 2019
    November 2019
    October 2019

    RSS Feed

HOME

BLOG

​
ABOUT


CONTACT

What MATTERs MOST

Being an object in motion. Humans are like sharks. If we stop moving we die. Whether it's physically moving at a gym or a hike, or mentally moving forward, movement is where we find ourselves. I started the drop-in diary to share some of the ways I've found to keep moving in a positive direction. I hope it helps.
​- Matt C.

Get social with drop-in diary!

    Sign up for the latest news and updates

Subscribe to Newsletter
  • Home
  • Blog
  • Rehabin' Diary
  • About
  • Contact