Category Archives for Workouts

Energy Bar Review – The Best Energy Bars to Keep You Fueled on Your Adentures

When you are active and on the go, there isn’t always the time in the day to make your a hearty lunch. Every if you do have time to make a hearty lunch, sometimes the activity you have plans requires you stream line and cut down on weight. 

When I can swing it, I like to make my own energy bars. This is by far the most cost effective way to power your outdoor activities. But honestly, time isn’t always in abundance these days.

There are a lot of options for store bought energy bars. In my local organic grocery store, there is a whole wall devoted to these types of bars. I have to say, it’s a little disappointing. Most of the options are full of sugar and other weird ingredients that are not going to succeed in giving you energy or helping you accomplish your goal.

I went through some of the more common bars that I see people carrying and I added a couple of extras in that you may never have heard of. Here is the low down.


Lara Bars

larabarThese bars are by far my favorite for hiking. I always have a couple of these hiding in my hiking and biking bag. The reason I like Lara bars so much is because they have few simple ingredients. There are no fillers, preservatives or weird ingredients.

They are date based and usually have some form of nut, like almond or cashew. Some of the flavors have coconut oil or dark chocolate in them. They don’t have added sugar.

The downside of these bars is that they are low in protein. Nuts, despite what most people think, are not a high protein source. They are about 50-80% fat.

They are gluten free, grain free, dairy free and I give them a moderately fat sized thumbs up.


Clif Bars

cliff-barThese are my least favorite of all the bars out there. These are high in refined sugar (rice syrup) and very high in soy. I am not a huge proponent of soy. Soy is an estrogenic plant, which is not great for the majority of women who seem to have elevated estrogen. Soy is also a bad option for men, as one can imagine.

Estrogen dominance is a huge problem and something I see on hundreds of hormone panels. Environmental estrogen is a huge source of rising estrogen levels. It can come from plastics, personal care products, household cleaning products and soy can also be a huge contributor.

As a source of protein, it is generally poor. Soy is not very digestible so you don’t absorb much protein from it.These also contain added sugar. So really what you are getting here is a huge sugar bomb with no healthy fat or protein to slow the glucose absorption. The only added fat is sunflower oil which is a refined polyunsaturated oil and no good for anyone.

Clif bars also contain additives including colourings and natural flavor. The added vitamins and minerals are generally synthetic additives and are poorly absorbed. The one thing I like about Clif bars is the gnarly rock climber on the package. That dude looks badass. I’ll give them that.

I give Clif bars a huge thumbs down.


Vega Snack

vega-snack-bar-coconut-cashew-12-barsThe good news about Vega Snack bars is they are gluten free. Yay! The bad news is they are incredibly high in refined sugar. Ooooh. They contain tapioca syrup and even worse, agave. Agave gets a reputation for being a healthy sugar alternative but it is actually incredibly high in fructose, even higher than high fructose corn syrup. The issue is fructose must be metabolized by the liver. The liver will convert the fructose to glycerol, the backbone of fat, and increase fat production.

Fructose, as a part of whole foods like blueberries, is fine in moderate amounts. The problem is the refined fructose, like agave or high fructose corn syrup, which stresses the liver and can disrupt normal metabolism.

There isn’t much going on here for protein. These bars do contain some healthy fats (cashews) but from there they are mostly just refined carbohydrates and sugars. I give these bars a thumbs down.


Luna Bar

f3c66cc00e09f30127a08b1d65c92008Luna bar is basically a gluten-free, non-GMO version from Clif bar with 25% less sugar than regular Clif bars.

They still contain lots of soy, refined polyunsaturated fats and even though they are less sugar than regular Clif bars they still contain a substantial amount of refined carbohydrates and sugar, along with poorly absorbed vitamin and mineral additives.

I still give this bar a thumbs down. Try again, Luna bar.




Power Bar

powerbar-performance-energy-bar-1Power bar is basically the same of Clif bar. High in syrup and refined sugar. High in carbohydrate. Low in protein. High in soy. Added synthetic, poorly absorbed vitamins and minerals.

Not much to say about this one, other than it sucks. Big thumbs down.



Epic Bars


epic-barThis bar gets me excited. They are basically a meat energy bar. And if you know me, you know this makes me happy.

They come in a vast number of flavors including: beef, lamb, chicken, turkey, bacon and wild boar. They contain grass-fed meat, fruit and nuts. They contain no additives or preservatives or added sugar.

They do haveabout 6-9g of sugar depending on the bar. This is a little higher than I would like to see but is significantly lower than all the other bars listed above.

I think these bars are super tasty, although I have only eaten the bison and the lamb. They are incredibly high in protein and the fruit makes it a quick energy source. I honestly would like to see more meat bars out there. This is fantastic for big hiking days when you need a snack that’s gonna last. They are also Paleo friendly, which also makes me a happy camper.

Gigantic thumbs up!


Chapul Cricket Bar


shark-tank-products-chapul-cricket-barsYou might be wondering who the heck would want to eat bugs for a snack. The answer to this is, “Why not?!”

Crickets are eaten regularly in many countries. You would know this if you have ever been to Asia. They provide a highly sustainable source of protein. For all you out there who worry about how to get enough sustainable protein to an increasing population, this might be the way. Crickets for all!

While they are awesome for protein, they are pretty brutal for sugar. Sugar comes in around 18g which is high.

Other than the sugar ordeal, they contain no additives or weird preservatives. I think these bars are a step in the right direction. They are gluten free, soy free, GMO free and dairy free. They do contain oats so they are not paleo friendly.

I give them a shakey thumbs up.


Final Thoughts

Eating healthy while doing big hiking, biking or ski days can be a challenge. Most of the quick to grab food that is available for these kinds of activities contains weird stuff; preservatives, refined sugar, additives, colorings and lots of soy, gluten and dairy.

Unfortunately many people believe because they are “burning it off” that this somehow cancels out the nasty ingredients they are putting in their body. This simply is untrue. Eating food high in sugar, gluten and additives will negatively affect your body no matter how much exercise you are doing.

Always be mindful of what you put into your body. Make your own energy bars when possible and when you need to grab a pre-made one, I recommend Lara bars, Epic bars or the Capul cricket bars. Have fun out there!






3 Hormone Imbalances That Ruin Your Endurance


You used to be so fit. You run, bike or climb anything. But these days exercise is a struggle. Instead of making you feel energized, exercise now makes you feel exhausted. You find yourself avoiding the activities you used to love because you just don’t have the energy or the motivation.


I can relate to this. When my hormones crashed a few years ago I went from being super fit and athletic to tired, lazy and exhausted. I desperately wanted to keep doing sports with my friends but I had no juice left. I would often go skiing for a couple of hours and then come home and pass out. It was one of the hardest times in my life.


The good news is, you aren’t lazy. Your body is likely deliberately trying to get you to slow down so that you can heal from whatever is going on inside of you. Having balanced hormones is crucial to healthy energy production and you having enough strength to exercise at the level you want to.


Unbalanced hormones suck. No matter how hard to you try to push through the fatigue, you never seem to feel like you did just a few years ago. Here are three hormone imbalances that can ruin your endurance and crush your stamina.


Low Testosterone


Testosterone is crucial to energy production and athletic performance. If your testosterone is low you may experience some of the following symptoms;


  • Low energy
  • Difficulty building muscle
  • Inability to lose weight
  • Difficulty gaining weight
  • Low sex drive


Testosterone is the reason why men gain muscle more easily than women and have more physical strength. When I raise testosterone production in women, they usually feel fantastic. They feel energized, confident and can easily maintain a healthy weight.


How Can You Boost Testosterone?

  • Shellfish
  • Pumpkin Seeds
  • Weight Training
  • Maca Root


High Estrogen


Elevated estrogen is a nasty hormone imbalance, especially when you don’t have enough progesterone to balance it out. Elevated estrogen is often the culprit behind painful periods, endometriosis, uterine fibroids and pre-menstrual migraines.


Elevated estrogen can ruin your endurance because it can cause unexplained weight gain, especially in the hips and thighs. As you gain fat and lose muscle, your endurance often goes with it. If you have recently gained weight for no rhyme or reason, you should consider your estrogen levels. If your estrogen is too high it may actually be impossible for you to lose weight even when you are eating healthy and exercising regularly.


What To Do About High Estrogen?


The first thing is to consider environmental sources of estrogen. This includes personal care products, household cleaning products, BPA plastic, birth control pills, soy and even flax seed.


If you know you have high estrogen and you have made a solid effort to reduce external estrogen exposure you can try this next:


  • Diindolylmethane (DIM). This is a chemical derived from cruciferous vegetables. It is fantastic at low estrogen levels and improving estrogen metabolism. Note: Only take this under the guidance of a practitioner. DIM can work quickly and easily push your estrogen too low if you aren’t careful.
  • Cruciferous vegetables. If you suspect your estrogen is low but haven’t confirmed it, you can start with veggies like cabbage, cauliflower, broccoli, kale and Brussel sprouts before supplementing with DIM


To learn more about estrogen dominance, click here.


Low Free Cortisol


Most know cortisol as a stress hormone but what many don’t know is that one of cortisol’s main roles is to immobilize blood sugar. When you blood sugar is stable, you have good energy production and you feel strong.


Low cortisol often means a person feels fatigued, has difficulty sleeping and struggles with sugar cravings. They have a poor ability to keep their blood sugar stable, even when they eat multiple meals a day. The result is energy is low or fluctuates throughout the day.


When your cortisol is low, exercise is depleting. Since exercise actively pushes out cortisol, it leaves you little cortisol for energy later in the day. People with low cortisol often struggle with motivation to exercise as well.


How to manage low cortisol?

  • Reduce Stress. Go to a yoga class or learn to deep breathe. Managing stress is one of the quickest ways to restore healthy cortisol levels.
  • Quit caffeine. Drinking coffee or caffeinated tea throughout the day messes with your cortisol rhythm and leads to energy crashes. Ditch the caffeine and switch to water and herbal tea
  • Get to bed before 10:30pm. Staying up late messes with your natural circadian rhythm. Inevitably, this leads to cortisol production at the wrong times of day (at night, verses in the morning). Turn down the lights, turn off your screens and get yourself to sleep.
  • Licorice Root. This root blocks the enzyme which converts cortisol into cortisone (the inactive form of cortisol). Drinking licorice tea or taking a licorice root tincture will help cortisol last longer in your system and give you an energy boost. Note that you do not want to take licorice long term or if you have high blood pressure. If you take cortisol and it makes you feel awful, stop taking it. There may be a metabolic issue at play.


Final Thoughts


If you just don’t have the juice for exercise that you used to, there is a probably a hormonal problem driving your fatigue. While the above suggestions can be extremely helpful, what is more helpful is determining what is driving your hormonal chaos. The main culprits are usually poor diet, poor sleep, an overscheduled life and toxicity.

If you are struggling with poor energy and the inability to participate in the activities that drive your passions, then please don’t hesitate to contact me and schedule a free 30 minute call with me. We can discuss your challenges and determine if there is a way I can help you. You can book the appointment here.


Are you struggling with low endurance levels? Please share your exercise below in the comments section and I will do my best to help you!