What is a Super Healthy Energy Treat? – nogii’s Protein D’Lites

I must apologize for the lateness of this write up. I found nogiis in Costco over a year ago and I have probably consumed five bags of them by now. I kept thinking about writing them up, but just never got around to it. Till now.

If you haven’t run across them, they are wonderful little very healthy energy bars put out by Elizabeth Hasselbeck. Yes, she is the one from TV.0085651300224_500X500

Nogiis measure about 1.5 inches square and they are less than an inch thick. Individually wrapped, they travel well. I stick a couple in the pocket of my jersey when I go off to bike.

What are they? Very tasty chocolate, caramel, crunchy and chewy quasi cubes. There is a light milk chocolate flavor that I find very appealing. They almost taste like healthy Reese’s peanut butter cups. Since they only amount to 120 calories, they are perfect for my biking energy snacks. I eat half of one for 60 calories. That way my body isn’t bogged down digesting a ton, but I get an energy boost.

Nutrition Breakdown:
One bar = one ounce, or 28 grams
Calories 120
Total fat 4.5 grams
Saturated fat 2 grams
No cholesterol
Sodium 90 mg
Carbohydrates 13 grams
Fiber one gram
Sugar 8 grams
Protein 7 grams

They are gluten-free if that appeals to you.

The package suggests “in the car, gym bag or at the movies” for other uses. This portable protein is always on hand.


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10 Ways To Restore Energy When You’re Exhausted Or Burned Out

Originally posted on Our Better Health:


You have the power to cultivate energy within your body in any moment. Even when you’re exhausted, burned out and feel like you’ve got nothing left to give, your body can guide you to a space of greater vitality, inner strength and wellbeing.

Here are some strategies that I’ve used in my own life to do just that:

1. Rest when your body says rest.

It’s important to follow your body’s cues on when you need to rest rather than pushing yourself beyond what you can handle and then crashing. If in doubt, rest. When you listen to your body and give yourself the rest you need, you’ll rebuild your energy over the long-term.

2. Cultivate stillness within you.

There’s an incredible healing power in stillness. Prioritize creating quiet spaces in your day where you can simply be still. Really allow yourself…

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To Reap the Brain Benefits of Physical Activity, Just Get Moving!


“For a long time, it was believed that only aerobic exercise could improve executive functions. More recently, science has shown that strength-training also leads to positive results. Our new findings suggest that structured activities that aim to improve gross motor skills can also improve executive functions, which decline as we age. I would like seniors to remember that they have the power to improve their physical and cognitive health at any age and that they have many avenues to reach this goal,” concluded Dr. Nicolas Berryman, PhD.

I love this updating of what I have been writing in this blog for several years. For a full discussion, check out my Page - Important Facts About Your Brain (and Exercise).

Eat less; move more.


Originally posted on Cooking with Kathy Man:

Everyone knows that exercise makes you feel more mentally alert at any age. But do you need to follow a specific training program to improve your cognitive function? Science has shown that the important thing is to just get moving. It’s that simple. In fact, this was the finding of a study conducted at the Institut universitaire de gériatrie de Montréal (IUGM), an institution affiliated with Université de Montréal, by Dr. Nicolas Berryman, PhD, Exercise Physiologist, under the supervision of Dr. Louis Bherer, PhD, and Dr. Laurent Bosquet, PhD, that was published in the journal AGE (American Aging Association) in October.

The study compared the effects of different training methods on the cognitive functions of people aged 62 to 84 years. Two groups were assigned a high-intensity aerobic and strength-training program, whereas the third group performed tasks that targeted gross motor activities (coordination, balance, ball games, locomotive tasks, and flexibility)…

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Minerals and Electrolytes – What Are They and How to Get Enough


I’ve always found the difference between electrolytes and minerals somewhat confusing. Some experts say it’s all the same, or is at least converted within the body to be all the same but I didn’t entirely get it. One of my goals in writing this week’s blog is to gain a better understanding for myself of the similarities and differences (and hopefully be able to convey this new understanding in a very articulate way to you)


I wrote up trace minerals some time ago in dealing with the arthritis in my hands. Regarding the post’s mention of coconut oil, see Coconut Oil – Why You Should Include it in Your Diet.


Originally posted on Mom Loves Water:

Most of us are somewhat familiar with electrolytes and know about things like Gatorade to replenish but what I’m going to talk about goes way beyond drinking a sports drink after heavy exercise. While I hold strong that water is the most essential nutrient for the body, I know that water is not the only supplement our bodies crave. Our bodies are basically made up of the same things that make up the earth, so beyond water we need to think about the soil and thus what’s in (or supposed to be in) the earth’s soil. Minerals. Beyond water (or better yet, with our water) our bodies need replenishment of minerals.

I’ve always found the difference between electrolytes and minerals somewhat confusing. Some experts say it’s all the same, or is at least converted within the body to be all the same but I didn’t entirely get it. One of my goals…

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26 Low Calorie Snacks – Infographic

As regular readers know, I am a big snacker. It was a major problem for me when I was heavy, but no more. After you finish with this wonderful list of better than two dozen low calorie snacks, check out my Page – Snacking – The Good, the Bad and the Ugly (with apologies to Sergio Leone and Clint Eastwood).



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Food Trend: Healthy Fast Food


Their success marks a milestone: After decades of public hand-wringing about the empty calories and environmental impact of fast food, the farm-to-table notions that have revolutionized higher-end American restaurants have finally found a lucrative spot in the takeout line. The result already has a nickname: farm to counter.

Originally posted on Cooking with Kathy Man:

The numbers were startling: Shares of Chipotle Mexican Grill shot up 12 percent after the company reported a nearly 26 percent spurt in its quarterly profit. For the fast-food industry, this was fresh evidence that the world of Big Macs and Doritos Locos Tacos has room for a menu with healthier-than-average food and higher-than-average prices.

But it came as no surprise to a new generation of smaller fast-food chains that are coming up fast behind Chipotle and its peers, and taking its “food with integrity” mantra even further.

A handful of rapidly growing regional chains around the country — including Tender Greens, LYFE Kitchen, SweetGreen and Native Foods — offer enticements like grass-fed beef, organic produce, sustainable seafood and menus that change with the season. Most promise local ingredients; some are exclusively vegetarian or even vegan. A few impose calorie ceilings, and others adopt service touches like busboys and china…

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8 Ways to Put Yourself on Your Priority List


“Me” time is not something you should feel guilty about. It’s nothing more than taking some time to put aside your everyday business and treating yourself to an activity that you enjoy. It gives you an opportunity to relax, refocus and recharge. And when you do that, you can come back to your responsibilities with greater focus, commitment and enjoyment.

Peaceful woman relaxing at home with cup of teaTo read further on a positive life style check out Positive Thoughts to Dwell On, How to Harness Positive Psychology for You – Harvard, Positive, Happy People Suffer less Pain, What is Positive Psychology?


Originally posted on Our Better Health:

Finding Time for ”Me” Time

By Ellen G. Goldman, Health and Wellness Coach

How often have you found yourself thinking or saying the following?

“I wish I had more time for myself.”
“I’m so busy! I don’t have a moment to breathe.”
“I need more hours in the day.”
“I don’t have time for that.”

We lead crazy, busy lives. And the one thing we never seem to have time for is ourselves. This problem seems even more pervasive as we work harder to meet the challenges of this new economy.

Creating more personal time tops the list of goals many people want to accomplish. With work time, partner or family time and social time all demanding our attention, we are constantly juggling our day-to-day responsibilities. Finding as little as 15-30 minutes a day of uninterrupted, relaxing “me” time is challenging at best.

But we all instinctively know that when…

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Meta-analysis: Effects of Dance Movement Therapy & Dance on Health-Related Psychological Outcomes

Originally posted on Benefits of Dancing: compiling research:

Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes: A Meta-Analysis. 2014. Sabine Koch, Teresa Kunz, Sissy Lykou, & Robyn Cruz. The Arts in Psychotherapy Volume 41, Issue 1, February 2014, Pages 46–64.

Abstract: “In this meta-analysis, we evaluated the effectiveness of dance movement therapy1 (DMT) and the therapeutic use of dance for the treatment of health-related psychological problems. Research in the field of DMT is growing, and 17 years have passed since the last and only general meta-analysis on DMT (Ritter & Low, 1996) was conducted. This study examines the current state of knowledge regarding the effectiveness of DMT and dance from 23 primary trials (N = 1078) on the variables of quality of life, body image, well-being, and clinical outcomes, with sub-analysis of depression, anxiety, and interpersonal competence. Results suggest that DMT and dance are effective for increasing quality of life and decreasing clinical symptoms such as depression and…

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A Quick Guide to Eating Sweets

Everyone enjoys sweet tastes. We are hard-wired that way, but we aren’t hunting and gathering to provide our nourishment any more. There is ample food for the majority of us. We just need to go to the market and pick it out. And, there’s the rub. Food manufacturers have found it very profitable to provide us with an assortment fit for royalty. Unfortunately, many of us respond like kids in a candy store on allowance day. That’s why we have 60 percent of us overweight, 30 percent obese and adult onset diabetes plaguing 15 year olds.

So, what to do? WebMD has some very helpful suggestions in its desserts quiz. “Eat slowly and savor the flavor. …” That is an excellent suggestion. So often, we get carried away in the tastes, that we forget to take our time and enjoy it. The more we learn to savor our food the healthier we will be eating.

A 150 pound man burns 100 calories for each mile he walks.

A 150 pound man burns 100 calories for each mile he walks.

“Put your fork down between bites so you don’t hurry. The first two bites of any dessert will seem the tastiest.” This is another great idea. We spend so much time hustling and bustling from here to there. We need to be reminded to actually sit down and eat.

WebMD asks the question which has the least calories per serving – a one inch square of fudge or a standard slice of angel food cake with a handful of strawberries, or a slice of lemon meringue pie.

Last but not least, it pays to understand portion control and serving size. In the above query, how many of us would choose the one inch square of fudge which comes in at only 70 calories. The angel food cake with strawberries amounts to 100 calories while the lemon meringue pie tips the scales at a robust 300 calories.

In terms of exercise, a man weighing 150 pounds burns around 100 calories for each mile he walks. So, a brief 3/4 mile walk would consume the fudge calories, while he would have to finish the mile for the strawberries. The 300 calories would need a three mile hike, or about 40 minutes to burn it off.

Buon Appetito!


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What Everyone Should Know About Inflammation: A Cardiologist Explains


While inflammation is a protector of our health when it’s an acute response, chronic inflammation is a different story. A diverse group of medical illness are believed to be caused in part by chronic activation of the same chemical and cellular processes described above. These include asthma, acne, celiac disease, rheumatoid arthritis, and even atherosclerosis of heart arteries. In fact, in 1856 Rudolf Virchow proposed that arterial disease was an inflammation of blood vessels and now, over 150 years later, people who fear heart disease are routinely checked for this process.

Please check out A Beginner’s Guide to Earthing (Grounding) – Part One. I have been practicing Earthing since July and it definitely reduces inflammation in the body. It is like taking an antioxidant shower.


Originally posted on Our Better Health:

BY DR. JOEL KAHN    JULY 8, 2013 

Regular readers of MindBodyGreen are aware that a process in our bodies called inflammation is involved in many aspects of human health and disease. For example, you may have read that a breakfast of Egg McMuffins, sleep apnea, obesity and ultra-exercise are inflammatory, while turmeric, meditation and the Mediterranean diet are anti-inflammatory, and so on. Lost in the search for vitality and longevity is an understanding of what inflammation is and what can be done to tame it. In many ways, inflammation is a Goldilocks process – you don’t want too much or too little, but just the right amount.

When I explain inflammation to patients, I point out that the middle of the word is “flame,” and that it comes from the Latin “I ignite.” Inflammation is a complex process of cells and chemicals in our bodies standing ready to fight…

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