Hood to Coast is fast approaching for the Clif Bar team. This will be my first experience with a [more than] 24-hour, 200-mile relay race. I recently read an advice column listing a few of the biggest mistakes people make running Hood to Coast (or other relays, for that matter). Image from hoodtocoast.com 1. Running the first leg too fast 2. Standing too much between legs 3. Not eating and drinking enough I have no fear of running my first leg too fast. I am a slow starter more interested in saving up my energy for later. Standing, well, I…

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Without a whole lot of fan-fair or heavy anticipation, the USDA launched their new tool to replace the age-old symbol known as the Food Guide Pyramid. What is the new symbol? Behold “the plate,” or MyPlate. Clean and simple AND it actually relates to food (sense my sarcasm). The pyramid always exemplified, to me, an insurmountable mountain of nutrition intimidation and confusion. This is easier on the eyes and seems more attainable. This change (from pyramid to plate) is just one check-off on the Public Policy sector’s to-do list in helping consumers make healthier choices. Also in line with the…

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If you hadn’t heard, it's National Nutrition Month. This is an annual campaign that descends on us annually every March to bring awareness to healthy eating. So I'm going to use this month as a kick-off of nutrition tidbits to share with you regularly - not just this month, but every month! Awareness of the food you're putting in your mouth is certainly the first step in assuring your bites are nutritious ones. It is my job here to be hyper-aware, and I love sharing. Let's start by commenting on an advertisement I saw on the side of the bus…

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An advertisement for a holiday eating nutrition seminar recently came across my Clif Bar desk. It read, "Holiday Eating Survival: Worried about holiday over eating? Dreading the physical exhaustion and food remorse that seems to flow from November to January?" A few key words jumped off the page and bit me in the stomach: survival, worry, dread, exhaustion and finally, remorse. As an advocate for great tasting, healthy food that can be enjoyed and shared, I was disturbed to read that holiday eating could cause these feelings. I wondered how prevalent it was to see the word “survival” associated with…

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Protein has been the nutrient everyone seems to want for some time now. Can you believe that next to water, protein is the most plentiful stuff in your body. Most of us associate protein with muscles, but protein also supports our bones, brain cells, blood, skin, hair and finger nails. Does that mean you should load up on an all-protein diet for shiny hair and luxurious nails? No, but you should eat enough protein to meet your body’s unique needs to do all that tissue building, rebuilding and maintenance. Horizon organic milk boxes, bulk-bin trail mix, CLIF SHOT Roks, hard-boiled…

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We've been hard at work on our next CLIFCast Podcast, and the topic of discussion is menu planning. I was actually shocked to find out that most of my Clif Bar coworkers head to the grocery store to load up without a plan or even a list. Maybe it's just because I am one of those working full-time moms – the type that can’t remember anything and hates facing the daunting question of “What’s for dinner?” unprepared. But this dietitian loves having a plan and a list! This past Sunday morning I was busy practicing what I preach, planning the…

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Do you have a garden? A pot of basil in your window, perhaps? A tomato plant on your back stoop? No? Shame on you for ignoring the biggest trend since organic food! From small rooftops to backyard acreage, gardening has become the “hip” thing to do. There is even an organic garden planted by the First Lady herself on the White House lawn. I love it when something positive becomes cool. These days people are planting gardens for all kinds of reasons. It saves on the grocery bill, it seems safer and it reduces stress. What’s not cool about that?!…

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My son’s fourth birthday is fast approaching, and when I went to the grocery store to look for birthday party provisions I was completely grossed out at what was being passed off as “treats” for special occasions. Next to Halloween birthdays carry the biggest potential to serve up the most artificial colors, artificial flavors and genetically modified all-around junky “stuff.” With so much for parents to concern themselves with these days, I try not to worry myself or others too much about what kids are exposed to during special occasions and various celebrations. BUT – of course the “BUT” –…

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Eating well and being well go hand in hand: put the right nutrients in your body and you’ll be able to reach that euphoric-type-place while you exercise. So often we let ourselves get overwhelmed with numbers like weight, calories, and grams of nutrients. We need to let it go! Give those numbers a backseat and bring eating with variety, moderation, proportion, and intention to the forefront of your mind. Have confidence that the nutrients will follow and the healthy weight will come almost as an afterthought. Here are a few nutrition pointers that’ll help you realize healthy lifestyle today: Eat…

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I get questions from parents all the time about how we decide what nutrients go into a CLIF ZBaR. A lot of people are surprised to learn that most nutrition facts on food labels are based on adult Recommended Daily Allowances (RDA). Parents reading these labels would naturally assume the percent daily values (% DV) are a reflection of their kids’ nutritional needs, but this isn’t always the case. Because of this labeling misnomer, I need to be keenly aware of the RDA for kids and their food intake patterns when formulating our kids’ bars. So, to solve for…

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So here we are, Thanksgiving already. Someone sent me a meeting request for November 24th, 2009 and I casually accepted thinking “oh that’s just weeks away,” when in fact it was today. Where does the time go? Alas, like many of you, this Thursday (day after tomorrow), I’ll be baking sweet pumpkin pies and bringing my contribution to the family potluck turkey dinner. Unless you’re a dietitian, a food scientist, or a nutrition know-it-all, you probably haven’t noticed how starchy the traditional turkey day meal is. So, let me lay it out for you: Sweet potatoes Yams Stuffing Rolls Mashed…

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Many of our ultra-endurance athlete friends struggle with cramping issues that can put a serious wrench in their performance. In my opinion, hydrating properly is one of the most challenging aspects of being out on the road, trail, or in the water for more than an hour or two. You may have heard that dehydration of even 2-3% can slow you down. Dehydration and sodium loss is also the number one cause of cramping! When fluid and sodium losses are high, cramps can be on the menu. Replacing fluid and sodium is one of the trickiest tasks for an ultra-endurance…

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My Grandpa Eric affectionately referred to s’mores as “smears” and for good reason. There’s no way you can enjoy a good, well made s’more without the gooey sticky mess that follows; it’s all part of the experience. What’s better than perfectly melted chocolate smeared with the perfectly toasted marshmallow smashed between two graham cracker squares? Let me tell you. PEANUT BUTTER smeared together with the perfectly melted chocolate and marshmallow. That’s the way we do it at the summer camp where I volunteer each summer—Camp de Los Ninos. The Camp is specific for kids living with type 1 diabetes.…

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A few weeks ago media pushed your buttons and mine with this headline “Organic ‘has no health benefits.’“ Why does this irk me so? It’s wildly irresponsible for the media to mislead consumers with a headline based off a study that failed to address the whole story of organic food. These headlines were a result of a systematic review by the United Kingdom's Food Standards Agency (FSA) that was published in the American Journal of Clinical Nutrition. The FSA asked whether “organic foods [are] nutritionally superior to conventional foods.” What they did not ask in the analysis was whether organic…

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Today I received this question from a friend, “Do vitamin supplements work?" The quick answer is “yes, vitamin supplements do work.” The long answer is that they work at preventing deficiencies in people who may be lacking in certain nutrients. Depending on your age and the way you’re currently eating, you may or may not, benefit from a supplement. Most people, even those who follow the best diets with lots of variety, fruits, vegetables and whole grains, dairy or dairy alternatives, meat or meat alternatives, have a difficult time meeting their daily dietary needs. This is where supplements and fortified…

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It is no myth, just our good fortune, that some chocolate can be good for you! Dark chocolate is rich in fiber, magnesium and antioxidants. Chocolate is one of the richest food sources of naturally occurring antioxidants known as flavonoids. Dark chocolate can provide you with a mood boost and a dose of prevention when it comes to long-term health benefits such maintaining a normal blood pressure and reducing inflammation for a healthier heart well into adulthood. As in all things, practice moderation with your chocolate consumption. Enjoy it, delight in every flavorful morsel, just don’t over do it as…

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When it comes to eating fish, we’re in a quandary to try to make safe and sustainable choices. Fish is a fantastic source of omega-3 fatty acids, a nutrient important to keeping a healthy heart as well as a happy brain. Yet, many fish are a source of mercury and other unfortunate contaminates. Fishing also takes a toll on the environment with fishing and farm methods that leave a fishy aftertaste in our mouths. Making safe and sustainable choices isn’t easy, plain and simple. There are lots of options out there that get further complicated with the introduction of contaminated…

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I was at the supermarket the other day and needed to buy some tomatoes. I was standing there, looking at the selection and noticed that the organic tomatoes were $1 more than the conventional tomatoes. Clearly, I had a few choices and a big decision to make: 1) Buy the conventional 2) Buy the organic 3) Skip the tomatoes altogether (they’re out of season) 4) Ask my neighbor if he would spare some of his abundance still ripening over our fence (a late season lot, yeah!) The state of our economy has many people weighing in on the value of…

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The 2010 Dietary Guidelines committee has been announced and will begin the long and hard task of evaluating all the science we’ve collected to date on what to eat and what to do to be as blissfully healthy as we can be. The Dietary Guidelines are determined every five years and consider all the new knowledge that we have gained since writing the last set of guidelines. These guidelines are not a conspiracy by our government nor are they intuitive enough for every person in America to follow. They're merely guidelines that put everyone on the same page when it…

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How many gulps of water does it take to reach 8 ounces? As the dietitian for all things nutrition at Clif Bar & Company, these are the questions I find myself contemplating. In an attempt to find the answer, I conducted a decidedly un-scientific experimental design using two of my very own co-workers: Stella (one of our kitchen experts for LUNA food), selected for her charm and intelligence as well as petite stature, and Ian (our beloved baker of all things CLIF), selected for his desire to get to the bottom of things. Stella and Ian counted how many gulps…

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According a recent survey of Americans, the first nutrient to get your attention when reading food labels is the Total Sugar. We all know we need to limit intake of sugar but many aren’t so certain about what “limit” means. What's too much? After surveying my label-reading-friends, I found most have arbitrary numbers all over the board in mind. I like using common sense when it comes to sugar. For example, if it takes honey on your toast to get you to eat whole grain bread, enjoy a dab and add a dab of butter while you are at it.…

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In my opinion 100-calorie packs fall short on nutrition, taste, and the ability to satisfy a hungry stomach—who decided that 100 was the magic number? Sure they may be only 100 calories and lower in fat but they are made with artificial ingredients such as corn syrup sourced from genetically modified corn, partially hydrogenated oils, artificial flavors, and artificial colors. One-hundred calories of “empty” ingredients is likely to leave you reaching for another pack in a half hour. We learned this lesson in the 90’s when we all furiously munched on anything that said fat-free. If you looking for a…

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A couple of weeks ago, I wrote on the FDA's assessment of cloning and the beef recall. Well, it got some folks talking (just read the comments). So, to follow up, I thought there might be some interest in checking out what the USDA and the FDA are up to since... Just to clarify, the FDA regulates food labeling of prepared foods i.e. breads, cereals, canned and frozen foods, snacks, desserts, drinks. Frankly, their position on cloning, doesn’t interest me as much as the position the USDA might take on cloning. Ranching and meat regulation is, after all, the area…

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My Montana roots are likely responsible for my love of a good, grilled burger. In a state where there are more cattle than people it's hard to deny the craving. Recent actions however have me rethinking my propensity to eat beef. The largest beef recall in US history coupled with the FDA’s approval of food from cloned cattle has me reeling. The meat was recalled because the meat packer slaughtered potentially sick cows. Regulations prohibit the slaughtering of sick cows to protect our food supply. This meat packer violated these rules. Scary! To add to this, after a 15 year…

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Lights, camera, action! Ok—ten claps of the slate board and we had filmed the nutrition segment of Anna Getty's Pre & Post Natal Yoga Workout video. On the way to the studio we drove by Warner Bros. and Paramount. I was a tad disappointed to find that Hollywood is both quiet and unassuming with not much more than dry cleaners and warehouses spread about—not the glitz and glam I expected. Nonetheless, a fun, new experience in a Hollywood studio. Perfect timing too, because when we filmed, I was pregnant with my son, Eric. Today he can watch mommy talking about…

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I love a good scone in the morning with a cup of coffee. I loathe low-fat scones because they taste like "pseudo-scone." I hate that a scone delivers a whopping amount of fat and calories and takes me 3 days to eat the whole thing, by which time it's completely dried out. What do I do to remedy the scone quandary? I break off the portion of that delicious scone that I want and as I walk by the compost bin, I throw the rest away. Yes, I said I compost it.. GASPs from the crowd!! That would be my…

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Science and food companies alike are always in search of the next "superfruit." The interesting thing is that all fruits are superfruits in their own right—containing vitamins, minerals, and other nutrients that work together with thousands of other compounds found in that given fruit or veggie. We are at the "tip of the orchard" when it comes learning about all the nutrients fruits have to offer and how they work in harmony together. Apples are the latest fruit to receive attention. Several recent studies (Cornell, Appalachian State) have isolated and discovered benefits of quercetin, a compound (flavonoid), found in apples…

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Kit, co-owner of Clif Bar with her husband Gary, recently emailed the company thanking us for bringing our whole self to work. This is one of the things that makes working here truly unique. We're encouraged to come to work and really be ourselves—sharing our talents, stories, thoughts. Having this comfort at the office makes us better employees; we bring what we learn in our personal lives and apply it to work and visa-versa. We don't have to be two people—work and home. We come to work in the midst of our lives, tired mothers, trained athletes, enlightened students, commuting daddies,…

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The American Dietetic Association (ADA) released their position on biotechnology this year. Like a defense lawyer with the plaintiff on the stand, they brought the hammer down. By the power vested in the ADA, they hear by declared biotechnology safe, and asked that dietitians everywhere follow the dictatorship doctrine and spread the news like wild fire. Yikes! Hold up! Safe? Genetic engineering has only been tested on rats. Fewer pesticides sprayed? Hardly, since sales of one of the most toxic pesticides out there have increased for soy bean application. Potential to lessen nutrient deficiencies? How, when it destroys nutrient diversity,…

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This morning I was preparing for an interview with a reporter at the San Diego Union. In doing my research, I took a look at some of our competitors. As I perused various ingredient lists, it became clear to me that maltitol syrup & sucralose are popular ways to artificially sweeten many products out there—not something you're gonna find in CLIF or LUNA. Why do they add artificial sweetener you ask? Well, to lower the sugar grams in the bar and appear more nutritionally sound than, say, a LUNA Bar, which contains a mere 8-11 gram of real, all-natural sugar. Did…

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I'm a member of an elite carpooling team. Together, Nicole, Chris, Bentley, Grady, Amy and I conquer road rage, the carpool lane, gas prices, bridge tolls, and our overall sanity to and from the CLIF BAR Mainframe. Our drives are a slurry of conversation and no topic is off limits. The learnings that come from pooling are beyond your imagination, especially when driving home after company social events like parties, ski trips or happy hours. While I try to avoid giving unsolicited dietary advice in the "pool," I feel it's my moral and ethical obligation to speak up when a…

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Glycemic index (GI) seems to be all the rage again! Will it be the next Atkins? Maybe the next big diet phenom? Doubtful. GI's been around for years and it just keeps coming back. People who are gung-ho about following the glycemic index eating plan believe that all their foods must fall in the low category. But really, there's a time and a place for low, medium and high glycemic foods—a bit of a confusing concept. The good news is that when people glom onto GI, they begin eating all sorts of nutritious foods associated with a GI-based eating plan—a…

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Glycemic index (GI) seems to be all the rage again! Will it be the next Atkins? Maybe the next big diet phenom? Doubtful. GI's been around for years and it just keeps coming back. People who are gung-ho about following the glycemic index eating plan believe that all their foods must fall in the low category. But really, there's a time and a place for low, medium and high glycemic foods—a bit of a confusing concept. The good news is that when people glom onto GI, they begin eating all sorts of nutritious foods associated with a GI-based eating plan-a…

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Once again, soy is in the headlines and at the top of our minds. A few years ago, the soy wave spread like a game of telephone. By the time health-related soy news reached the masses, it was the end-all-be-all answer to every ill you could think of with its number one benefit being a cholesterol demolisher. Since then, we've watched the soybean be broken down to its simplest form and added to many foods.  Soy rocketed to super-food status seemingly overnight. Why do we do this with foods—make them super, thinking that a single food is the super-duper answer?…

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I came across an article by Nancy Clark, a sports dietitian whom I really respect. In "The Athlete's Kitchen: Energy Bars-Costly but Convenient," (from runningnetwork.com), Nancy takes an all-to-familiar negative perspective. Though some of what she says is true, in the world of bars, CLIF BAR stands out among other brands—you just can't compare the organic, all-natural, nutritiously fortified bar with those other brands she discusses. It's like comparing apples and oranges! Nancy has long been a whole food advocate, i.e. eating a banana and bagel instead of "energy" bars. I, too, am an advocate of whole foods. Have you…

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Recently one of the largest, well-designed health studies for women revealed some astonishing news: "Eating a low-fat diet does not appear to reduce the risk of getting breast cancer, colorectal cancer, or cardiovascular disease." The news story headlines such as “Low Fat Diet – Big Fat Farce” may leave you feeling as though this is your free pass to a daily fat food frenzy! Think again. This study started in the 1990’s before we knew about other important considerations: • Type of fat • Amount of whole grains, fruits, vegetables, and omega-s fatty acids in the diet • Amount of…

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Well, it's been three weeks back at the office after fourteen fun-, family-, friends-, food- filled days. What is that I do here again? One of the greatest perks Clif Bar & Co. offers is time off over the holidays. When I first interviewed for my job, Beth told me "CLIF closes between Christmas & New Year's; we get the week off as a holiday." That was practically all I needed to know to want the job. All you CEO and company owners out there should follow this great example! It truly pays off for everyone! So here I sit…

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I read a ton of nutrition news and research summaries each day. Here are a few of some of the headlines this week: • Iron and calcium are linked to a higher risk of lung cancer in new research from the Harvard School of Public Health (from MedlinePlus.gov) • University of Florida scientists find sugar may have a sour side—Fructose may trick you into thinking you are hungrier than you should be (from EurekAlert.com) • Study: Wine heart benefit "small" (link from cnn.com) • Red wine improves artery health in heart patients (from NutraIngredients.com) Who knows what tomorrow's headline holds?…

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I've been on the road a lot lately. In October, I attended the American Dietetic Association Food & Nutrition Conference & Exhibition (FNCE), in St. Louis, Missouri. Restaurants were packed with dietitians (& locals rooting against the Astros!). Quiz: How can you spot a FNCE dietitian from a mile away? A. the power suit B. the line of women outside the single conference center Starbucks C. they're the only ones using the hotel health club (a closet-size room with equipment from 1988) D. they carry a bright blue bag advertising Equal E. all of the above Answer: E. Imagine the…

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Hello! I just returned from a quality visit my Italian grandparents. At 88 years young, Nana is still cooking strong! Eggplant Parmesan, homemade meatballs, ravioli, potato pie, and the list goes on. She is a machine, cooking for days. Papa, also renowned for his kitchen skills, has, at 92 years, stepped back to let his wife wine and dine him. Nana's food is quite nutritious because it's not only fresh, but it's also infused with love and great attention. She takes the time to cook from scratch using the freshest ingredients that undoubtedly are more nutrient-dense. Good food and good…

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Joining our office Organic Verde Club (our weekly organic veggie box delivery from a local farm/CSA is your ticket to health! Anyone who works here can receive a cornucopia of guaranteed healthy surprises delivered to their desk each week. Why do so many CLIF-sters's let this opportunity pass them by? I surveyed and found not one excuse that held water. I empathize with the excuses but argue that if you persevere, you'll find pros easily outweigh cons. So don't throw your lettuce and leeks in the air screaming, "No more!" Continue cooking those leeks until you figure out a way…

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I just read this article in the September issue of Runner’s World about fueling up during your long runs on foods traditionally found in your cupboard. Studies have shown that raisins and honey work quite well and some people do prefer to just eat food like bagels and bananas out there. I will take a gel over a squished banana or sticky honey any day. But I say, whatever works for you and is: Well tolerated by your digestive system Provides 30-60 grams of carbohydrate per hour of activity lasting over an hour Enhances your performance to your expectations The…

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Words I never thought I would say to a 7 year-old until I began volunteering at a diabetic summer for kids 6 summers ago. Being "high" takes on a whole new meaning here. I am at Camp De Los Ninos this week volunteering as Camp Dietitian (aka Snack Lady) to 100 hungry campers (ages 6-14) who have type 1 diabetes and 50 staff members (who also need the nutrition 411). Around here, a string cheese and peanut butter cracker shortage can cause riots and the arrival of sweet treats evokes images of Planet of the Apes. Hold on to your…

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Low Carb Fever cool-down has been a huge relief! Though some good things came out of the low-carb revolution: Awareness of overeating carbohydrate foods with few nutrients (like white bread and soda) Choosing less-processed and more natural foods Searching out healthier, nutrient-dense carbohydrates (like fruits and whole grains) But despite the new popularity "good" carbs like whole grain bread, oatmeal, bananas, carrots, long-grain rice, and smaller spaghetti plates, I still hear echoes of low-carb misconceptions among even my most nutrition savvy co-workers, family, and friends. Comments like the following make me cringe: "I love corn, even though I shouldn't" "The only…

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Not a question for some, but for me I like to look at both sides of an issue. I contemplate pro & cons of GMO’s only to be faced with even more questions & few answers. Many agencies & nutrition professionals contend there is nothing wrong with GMO foods & that they are safe for humans because: They won’t make you sick (not toxic);   Allergic reaction risk is low (if no allergenic foods are involved in their production). “OK, awesome. Eat away, then?” Safety, a perfectly necessary and important determination, is just one point of evaluation. This view-finder seems short-sighted. What…

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This one is in honor of Geoff who listened to my many fava trials and tribulations. As lover of nearly all vegetables I have to say that the fava’s try my patience. The arrival of these high maintenance veggies in our weekly organic veggie box delivery torments me. Certainly there are other veggies requiring attention but no matter how much a try to find the Zen in the fava, I cannot. Its not because of their taste, texture, or color. It’s not their nutrition content either – they are quite superior in nutrients. It is the bean’s clear lack of…

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Anyone see the over-hyped, "new" Food Guide Pyramid? Well, it was finally released.    vs.   Can you say copyright issues? Did the USDA check with Pink Floyd first? At first glance, it looks like the cover of the Dark Side of the Moon Album with about the same amount of meaning! All I can say is…..missed opportunity! It took our leading scientists, researchers, and health specialist to come up with that?! They really need a communications person on their team. How is this supposed to guide Americans to better eating? It makes for a good abstract symbol of health,…

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In my efforts to drink enough water, I have a plethora of beverage containers accruing at my desk. Getting enough water & fluids has many advantages supported by tons of research I have recently combed through in the development of our new CLIF SHOT drinks. But, man…… the fluid intake is turning into nothing but a distraction today as I try to write my outline for my meeting on the break-through "a-ha” in Sports Nutrition. I get on a roll describing the application of these latest findings only to be interrupted by the call of nature. Like every 20 minutes! This…

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So, I'm sitting hear trying to right an article for the Eat Well section on www.lunabar.com. While I am a bit of a nutrition nerd (I fully admit it), I really try to give nutrition the hip voice it deserves because eating well really is a lot sexier than it gets credit for. I mean, really, doesn’t a sleek, crisp, fresh, organic apple sound a  whole lot better than a fried Twinkie? (I’ve tried one, by the way, and, like most fried food, totally overrated). This month's topic is sodium, and, man, it's hard for even me to get fired up…

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