# Clif Bar > clifbar.com is the official US store for Clif Bar & Company: CLIF energy bars > and BLOKS energy chews, LUNA bars, CLIF Kid Zbar, and BUILDERS protein bars. > It sells direct with one-time purchase or a subscription, and publishes > stories on food, adventure and the athletes it sponsors. ## Shop - [All products](https://www.clifbar.com/collections/all): every bar, chew and snack. - [CLIF](https://www.clifbar.com/collections/clif): CLIF Bar, BLOKS energy chews, Nut Butter Bar and high-protein bars. - [LUNA](https://www.clifbar.com/collections/luna): LUNA bars. - [Zbar](https://www.clifbar.com/collections/zbar): CLIF Kid Zbar, Zbar Protein and Zbar Oat Bites. - [BUILDERS](https://www.clifbar.com/collections/builders): BUILDERS protein bars, Crispy and Minis. - [Gluten free](https://www.clifbar.com/collections/gluten-free): gluten-free products across the lines. - [Subscribe and save](https://www.clifbar.com/clif-subscribe): recurring delivery at 15% off; terms at https://www.clifbar.com/subscription-terms. ## Help - [FAQ](https://www.clifbar.com/faq): product, ingredient and ordering questions; each answer is also served as Markdown at https://www.clifbar.com/faqs/.md. - [Shipping and returns](https://www.clifbar.com/online-orders-faq): shipping options and the returns policy. - [Contact](https://www.clifbar.com/contact-us): reach Clif Bar by email, phone or mail; common questions answered first. ## About - [Who we are](https://www.clifbar.com/who-we-are): company history and values. - [Stories](https://www.clifbar.com/stories): articles on nutrition, training and adventure. - [Athletes](https://www.clifbar.com/athletes): sponsored athletes. - [Press](https://www.clifbar.com/news-and-press): news coverage and press releases about Clif Bar and its brands. ## Markdown mirrors Product, story and FAQ pages are also served as Markdown at the same URL with `.md` appended, for example https://www.clifbar.com/products/clif-bar-chocolate-chip.md. --- # How many calories are in CLIF High Protein bars? CLIF High Protein bars range from 270-280 calories depending on the flavor. Original CLIF bars range from 230-250 calories depending on the flavor. Source: https://www.clifbar.com/faqs/how-many-calories-are-in-clif-high-protein-bars --- # Are CLIF High Protein bars are good source of fiber? Each bar contains 5g of fiber, which is a good source\* of fiber for your daily intake. \*Contains 8-9g total fat per serving. Source: https://www.clifbar.com/faqs/are-clif-high-protein-bars-are-good-source-of-fiber --- # Do CLIF High Protein bars contain artificial sweeteners? There are no artificial sweeteners in CLIF High Protein bars. Source: https://www.clifbar.com/faqs/do-clif-high-protein-bars-contain-artificial-sweeteners --- # What protein sources are used in CLIF High Protein? CLIF High Protein uses whey protein from milk and soy protein isolates as the main protein sources. Protein also comes from ingredients like real almonds and almond butter for Cinnamon French Toast and real peanut butter and peanuts for Peanut Butter Chocolate Chip. Source: https://www.clifbar.com/faqs/what-protein-sources-are-used-in-clif-high-protein --- # What makes CLIF High protein bars different from CLIF BUILDERS bars? Each brand offers high protein bars that serve different protein needs. CLIF BUILDERS core bars are designed for post-workout recovery to help meet fitness goals while our CLIF BUILDERS Minis and Reduced sugar bars serve portion and sugar conscious consumers. CLIF High Protein bars combine high protein with energy for a snack to help power your active days. Source: https://www.clifbar.com/faqs/what-makes-clif-high-protein-bars-different-from-clif-builders-bars --- # What makes CLIF High Protein bars unique from other protein bars? CLIF High Protein bars combine 20g of protein with everyday energy and while being made with real food ingredients like rolled oats, nut butters, nuts, and chocolate. These delicious bars have 5-6g total sugar, no added sugar or artificial sweeteners, and 5g of fiber. Source: https://www.clifbar.com/faqs/what-makes-clif-high-protein-bars-unique-from-other-protein-bars --- # What makes CLIF High Protein bars different from original CLIF bars? Original CLIF bars are designed to provide sustained energy for long, moderate-intensity activity. They contain 9-11g protein per bar depending on the flavor. CLIF High Protein bars deliver 20g of protein and energy for everyday activity. Source: https://www.clifbar.com/faqs/what-makes-clif-high-protein-bars-different-from-original-clif-bars --- # Can I eat CLIF High Protein bars every day? Yes. CLIF High Protein bars are baked with quality ingredients like hearty rolled oats, creamy nut butters, and almonds. CLIF High Protein bars are purposefully crafted with 5g of fiber, 5-6g of total sugars, and no artificial sweeteners. These bars are great addition to balanced eating patterns and an active lifestyle. Source: https://www.clifbar.com/faqs/can-i-eat-clif-high-protein-bars-every-day --- # Is CLIF High Protein a meal replacement? CLIF High Protein bars are designed as a high-protein snack, not a meal replacement. CLIF High Protein bars can help bridge to your next meal or fuel an active lifestyle, but most people should still enjoy balanced meals that include fruits, vegetables, whole grains, lean proteins, dairy, and healthy fats to align with US Dietary Guidelines. Source: https://www.clifbar.com/faqs/is-clif-high-protein-a-meal-replacement --- # Is CLIF High Protein good for everyday snacking? Absolutely. It's a convenient snack for busy mornings, afternoons, workdays, travel, or whenever you need delicious fuel. Source: https://www.clifbar.com/faqs/is-clif-high-protein-good-for-everyday-snacking --- # How much protein does CLIF High Protein have? CLIF High Protein bars provide 20g of protein per bar to help take on whatever your day brings! Source: https://www.clifbar.com/faqs/how-much-protein-does-clif-high-protein-have --- # When should I eat CLIF High Protein bars? CLIF High Protein bars are a great snack for work when you’re on the move, a road trip, running errands or when you’re out enjoying your day. They’re portable, convenient, delicious, and made with quality ingredients. These bars are ready whenever you want protein-powered fuel for your day. Source: https://www.clifbar.com/faqs/when-should-i-eat-clif-high-protein-bars --- # Who should eat CLIF High Protein bars? CLIF High Protein bars are designed for people looking for a convenient snack to support active lifestyles. They are good for an easy grab-and-go snack during busy days and are convenient for backpacks, commutes, or an afternoon snack that helps keep you going during a busy day. Source: https://www.clifbar.com/faqs/who-should-eat-clif-high-protein-bars --- # What is the shipping cost? The ground shipping charge, in the 48 contiguous states of the United States and Alaska and Hawaii, is free for orders with a cart total of $45 or more ($40 or more for orders containing a subscription), and $7 for orders below those thresholds. Source: https://www.clifbar.com/faqs/what-is-the-shipping-cost --- # Will I get free shipping? Free shipping is offered on all orders where the cart total (including tax) is over $45, or over $40 for orders containing a subscription. We currently ship to the 48 contiguous states of the United States, and Alaska and Hawaii. We also ship to P.O. boxes as well as APO/DPO addresses. We do not currently ship to FPO, international locations, United States territories and protectorates. Source: https://www.clifbar.com/faqs/will-i-get-free-shipping --- # What is Clif Subscribe? Clif Subscribe is the most convenient way for you to get the products you want delivered to you on a regular schedule. We automatically send your favorite product based upon your chosen frequency. The service is easy to use and customizable, so you can make changes online whenever you need. Just tell us how often you want your products, and we'll take it from there. You will receive 15% off on all Clif Subscribe orders! We send an email confirmation 3 days before each order ships. You can change your delivery frequency, next order date, or quantity anytime by visiting the ‘Subscriptions’ section within the [My Account](/account/register) section. Changes to orders should be made at least 3 calendar days prior to your subscription order shipping. You can cancel at any time. Cancellations made after you have already received your Subscription order confirmation will take effect with your next Subscription order. For more information on cancellations, see the “[How do I cancel my subscription?](/faqs/how-do-i-cancel-my-subscription)” FAQ below. Free shipping is offered on all orders over $40, net of tax and discounts. We currently ship to the 48 contiguous states of the United States, and Alaska and Hawaii. We also ship to P.O. boxes as well as APO/DPO addresses. We do not currently ship to FPO, international locations, United States territories and protectorates. Source: https://www.clifbar.com/faqs/what-is-clif-subscribe --- # How do I return my order? We want our customers to be happy with our products. If you are not satisfied with your purchase, please contact Clif Bar Consumer Care by phone at 1 (800) CLIFBAR ([**1-866-805-2879**](tel:1-866-805-2879)) or on our website at [www.clifbar.com/contact-us](/contact-us) within 30 days of your receipt of the product. Due to the nature of our products, we handle returns on a case-by-case basis, and are committed to making it right. Please have your order number available when you contact us to help expedite your request. Source: https://www.clifbar.com/faqs/how-do-i-return-my-order --- # Can I cancel or change an order I’ve placed? We cannot guarantee requests for changes or cancellations once you submit your order on the Site, because our system promptly processes your order for shipment. Please contact [Clif Bar Consumer Care](/contact-us) by phone at 1 (800) CLIFBAR ([**1-866-805-2879**](tel:1-866-805-2879)) for assistance if you have any questions. Source: https://www.clifbar.com/faqs/can-i-cancel-or-change-an-order-ive-placed --- # Can I participate in the sweepstakes without signing up for the RAISE YOUR BAR Rewards Program? **Answer:** Yes, you can enter the sweepstakes drawings without earning points through the program. Simply print your name, address, phone number, email, and date of birth on paper and mail it in an envelope to: The Clif Raise Your Bar Rewards, c/o Merkle Inc., P.O. Box 5008, Department 867283,, Kalamazoo, MI 49003-5008. Write "SPONSORSHIP" on the envelope for the Sponsorship Prize drawing or "SHOES" for the Shoes for Life drawing. Mail-in entries must be sent by October 30, 2025 and received by November 6, 2025. Each participant can earn up to 2 total sweepstakes entries (one for each prize) through any combination of earning points or mailing in entries. Source: https://www.clifbar.com/faqs/can-i-participate-in-the-sweepstakes-without-signing-up-for-the-raise-your --- # How do I earn points and what rewards* can I get? **Answer:** You earn 1 point for every minute of exercise you log in your Strava account during the program period (July 23 - October 30, 2025). Here's what you can earn: - 480 points: CLIF Bar Product (Reward quantity: 2000) - 800 points: 3 Month Strava Premium Membership (Reward quantity: 1036) - 2,600 points: Smart Training Watch (Reward quantity: 50) - 6,000 points: Stationary Exercise Bike (Reward quantity: 8) - 6,500 points: Entry into CLIF Athlete Sponsorship Prize drawing - A check for five thousand dollars ($5,000) and an assortment of CLIF branded merchandise (all details, colors and features of the merchandise to be determined by Sponsor). Limit one (1) winner. - 8,000 points: Entry into Shoes for Life Prize drawing - The reward value is based on two (2) pairs of shoes each valued at one hundred twenty five dollars ($125), each year for eighty-two (82) years. Limit two (2) winners. **All rewards\* are available while supplies last, and you'll receive an automatic email when you reach each reward level. ** \*CLIF Bar Raise Your Bar Rewards Program is open only to legal residents of the 50 US (D.C.) who are at least 18 years old (or 19 if residents of AL & NE). Program starts on 7/23/25 2:00 pm ET and ends on 10/30/25 at 11:59 p.m. ET. Strava Account required. **Limited quantities of Rewards available; redemption is subject to availability. **No Purchase or Exercise Necessary to participate in Sweepstakes drawings. See [Official Rules](http://www.clifbar.com/raise-your-bar-rewards-program-official-rules) for all details, including number of Rewards available. Void where prohibited. Source: https://www.clifbar.com/faqs/how-do-i-earn-points-and-what-rewards-can-I-get --- # Do points expire? **Answer:** Yes, any points remaining in a participant’s account that have not been redeemed for a Reward/Sweepstakes Entry at the end of the Program Period (October 30, 2025) will automatically expire without compensation. See [Official Rules](http://www.clifbar.com/raise-your-bar-rewards-program-official-rules) for details. Source: https://www.clifbar.com/faqs/do-points-expire --- # How do I sign up and connect my Strava account? **Answer:** To participate, visit [https://www.clifbar.com/raise-your-bar-rewards](https://www.clifbar.com/raise-your-bar-rewards) and create a CLIF Bar account (or sign in with an existing one). After registration, you'll need to connect your CLIF Bar account to your Strava account by clicking the "connect” button on the registration page. If you don't have a Strava account, you can create one for free in the Strava login window during the registration process, at Strava.com, or by downloading the Strava mobile app. Once connected, any exercise minutes you log via the Strava app will be added to your RAISE YOUR BAR Rewards\* Program Account. Source: https://www.clifbar.com/faqs/how-do-i-sign-up-and-connect-my-strava-account --- # What happens if the rewards* I reach are out of stock? **Answer:** All rewards\* are available "while supplies last." When you reach a reward level, you'll receive an email confirming whether supplies remain. If a reward goes out of stock, all users will be sent an email notifying them that the reward is no longer available. Additionally, if a participant reaches a reward tier that is already out of stock, that participant will be sent another reminder email that the reward is no longer available. When a reward goes out of stock, the RAISE YOUR BAR Rewards Program will also reflect this in the user-interface. Source: https://www.clifbar.com/faqs/what-happens-if-the-rewards-i-reach-are-out-of-stock --- # Why is this product only online/where can I find it in store? CLIF® Pop’n Crunch is a brand new product that, for now, is only available on [Clifbar.com](https://shop.clifbar.com/collections/all). However, we’d love your feedback on where you shop and where you’d like to see it show up. Consumer shopping habits have evolved significantly over the last year and we want to adapt to those changes. Tell us what you think and help us place CLIF® Pop’n Crunch and other new products where you want to see them! Source: https://www.clifbar.com/faqs/why-is-this-product-only-online-where-can-i-find-it-in-store --- # Why did you change the packaging? The original CLIF Nut Butter Filled Energy Bar and CLIF Fruit Smoothie Filled Energy Bar packaging was very similar to our CLIF BAR packaging, which we learned was confusing for some consumers and made it difficult to find specific flavors on store shelves. In addition, we wanted to highlight the unique and delicious nut butter filling, which was not obvious on the previous packaging, particularly for our Fruit Smoothie Filled bars, which also contained nut butter. We redesigned the CLIF Nut Butter Bar packaging to help differentiate these bars on the shelf and make it easier to choose the right one for you. For example, CLIF BAR gives you energy for those long, tough outings on the bike, trail or slopes, whereas CLIF Nut Butter Bar is the perfect choice when you need a satisfying snack to help curb your hunger and power you through a busy afternoon. In addition, we also reduced the size of our wrappers by 12% while keeping the bars the exact same size. This small change will help eliminate at least 26,000 lbs of plastic per year. Source: https://www.clifbar.com/faqs/why-did-you-change-the-packaging --- # Why Clif Subscribe? - You’ll receive a 15% discount on all subscription products. - Free samples! We want you to be among the first to try our new products and favorite snacks. Free samples will be shipped with your Subscription order when available. - You’ll also get early access to our new products if you sign up for our Newsletter. You can sign up for the [Newsletter](http://clif-cms.test/newsletter) at any time or when you create an account. Keep an eye on your email for notifications. Source: https://www.clifbar.com/faqs/why-clif-subscribe --- # Why can’t I see the Clif Subscription button or sign-up? Subscription order functionality is not available if using Internet Explorer 11 or earlier versions, please use an alternate browser to access this functionality. Not all products are available for subscriptions, click into the product detail page to see if the product is available for subscription orders. Source: https://www.clifbar.com/faqs/why-cant-i-see-the-clif-subscription-button-or-sign-up --- # Why are CLIF BLOKS made with organic ingredients? By using organically grown ingredients, we help keep highly toxic, persistent pesticides and synthetic fertilizers out of the environment and our bodies, making organic farming and agriculture good for both people and the planet. Organic produces less pollution and helps create nutrient-rich soil and increases biodiversity. Source: https://www.clifbar.com/faqs/why-are-clif-bloks-made-with-organic-ingredients --- # Which foods are gluten free? See all of our gluten free foods in our [Gluten Free Collection](/collections/gluten-free). Source: https://www.clifbar.com/faqs/which-foods-are-gluten-free --- # Where can I buy your foods in my local area? Our foods are available at sports specialty, natural food, grocery, drug, convenience, club, and online stores, including our [Clif Bar Online Store](/collections/all). Source: https://www.clifbar.com/faqs/where-can-i-buy-your-foods-in-my-local-area --- # Where are your foods made? Our food is made in the USA and select products are made in Canada. Source: https://www.clifbar.com/faqs/where-are-your-foods-made --- # When will I be billed for my subscription order? Your initial subscription order will be charged once it ships and subsequent orders will not be charged until they are shipped. Source: https://www.clifbar.com/faqs/when-will-i-be-billed-for-my-subscription-order --- # When do I have to enter by? Please submit your entry by 9/30/2024 at 11:59pm ET. See official rules [here](https://eprize-content.s3.amazonaws.com/mondelez/260163/rules.htm). Source: https://www.clifbar.com/faqs/when-do-i-have-to-enter-by --- # What’s the source of Protein? Fiber? Fat? CLIF® Pop’n Crunch provides 5g Protein (6% DV)\*, 3g Fiber (9%DV) and 8g Fat, the majority of which comes from plant-based sources such as almonds, soybeans, grains, seeds, and pea protein crisps. It is low in saturated fat and provides a good source of Omega 3 ALA. \*See nutrition information for fat and sodium content. Source: https://www.clifbar.com/faqs/whats-the-source-of-protein-fiber-fat --- # What types of payment are accepted? All Clif Subscribe subscriptions require a credit or debit card payment. Alternative payment forms, such as PayPal, cannot be accepted. Source: https://www.clifbar.com/faqs/what-types-of-payment-are-accepted --- # What procedures do you have in place in regards to food safety? As a food company, food safety is a top priority. We have numerous safety procedures which include extensive screening of all vendors and third party audits to ensure all vendors are complying with our stringent guidelines. All products are produced in compliance with U.S. Food and Drug Administration (FDA) regulations and current Good Manufacturing Practice (GMP) regulations for food manufacturers. Source: https://www.clifbar.com/faqs/what-procedures-do-you-have-in-place-in-regards-to-food-safety --- # What prizes can I win? We are giving away $500 gift cards to REI for 3 lucky grand prize winners, a year’s supply of Zbar snack bars\* for 10 first prize winners, and a month's supply of Zbar snack bars for 200 lucky winners. See official rules [here](https://eprize-content.s3.amazonaws.com/mondelez/260163/rules.htm). \*One bar per day for 365 days, delivered quarterly Source: https://www.clifbar.com/faqs/what-prizes-can-i-win --- # What happens if my subscription product is out of stock? If a Subscription product is temporarily out of stock, you will receive email notifications on days 1, 15, and 30. If the subscription order has a frequency of fewer than 30 days, the order will be canceled before the next scheduled subscription order date. The out of stock subscription product will ship when the item is back in stock, or if you have a frequency of fewer than 30 days the product will be shipped on its next order cycle. You will continue to receive Subscription shipments for other products you have set up, if any. If the remaining in stock Subscription(s) fall below $40, net of tax and discounts, you will be charged $7 for shipping or you can add other items to the order until it is above $40 in order to receive free shipping. Source: https://www.clifbar.com/faqs/what-happens-if-my-subscription-product-is-out-of-stock --- # What happens after I create a subscription? You’ll receive an email confirming your subscription. This email will include a link to access the ‘Subscriptions’ section within the [My Account](/account/register) section where you can manage your future orders, add products, update shipping address and account information. We will place your Clif Subscribe order(s) automatically according to your selected frequency, and you will be billed on the day the order is shipped. We will send you an email reminder 3 days before each Clif Subscribe order is shipped. You will also receive email notifications regarding other important information related to your Clif Subscribe account, including a confirmation when an order is placed successfully, when your product is discontinued or out of stock, or if you cancel your subscription. Source: https://www.clifbar.com/faqs/what-happens-after-i-create-a-subscription --- # What are my payment options? Our Site currently accepts credit cards issued by Visa, MasterCard and American Express. We also accept PayPal and ShopPay. Source: https://www.clifbar.com/faqs/what-are-my-payment-options --- # Is KABOOM! a nonprofit? Yes, KABOOM! is a national nonprofit. Source: https://www.clifbar.com/faqs/is-kaboom-a-nonprofit --- # I can’t log-in. What happened to my account? We have recently updated our website and are unable to transfer account information to the new site experience. If you made an account prior to August 3, 2020, you will need to set up a new one. [Click here](/new-shopping-experience) for more information. Source: https://www.clifbar.com/faqs/i-cant-log-in-what-happened-to-my-account --- # How many times can I enter? There is a limit of one sweepstakes entry per person on Instagram and one sweepstakes entry per person on Facebook. See official rules [here](https://eprize-content.s3.amazonaws.com/mondelez/260163/rules.htm). Source: https://www.clifbar.com/faqs/how-many-times-can-i-enter --- # How many clusters come in a pack? Each multi serve bag is filled by weight. Due to natural variations from cluster to cluster the number of clusters per bag may vary with a typical average of about 30 clusters per bag. Source: https://www.clifbar.com/faqs/how-many-clusters-come-in-a-pack --- # How long will my subscription last? Subscriptions will remain in effect from the date the first order was processed until it is canceled. You can cancel at any time. Source: https://www.clifbar.com/faqs/how-long-will-my-subscription-last --- # How do I view the full Subscription Terms? Read the full [Subscription Terms here](/subscription-terms). Source: https://www.clifbar.com/faqs/how-do-i-view-the-full-subscription-terms --- # How do I view my future deliveries? You can view your future orders by visiting the ‘Subscriptions’ section within the [My Account](/account/register) section. All orders are displayed on this page and are split out by date. Source: https://www.clifbar.com/faqs/how-do-i-view-my-future-deliveries --- # How do I track the status of an order? Effective 11/1/24: Most orders of in-stock products placed before the cutoff time (12:00 PM Eastern Time) Monday through Saturday (excluding major holidays) will ship the same business day. Most orders of in-stock products placed on Saturday or Sunday will ship the next business day. Depending on your ZIP code, you can expect your delivery within 1 to 7 business days from shipment. When your order ships, we’ll e-mail you confirmation with tracking information for your order. Order fulfillment is subject to product availability. 1-3 Day Delivery: ME, NH, MA, VT, RI, CT, NY, NJ, PA, DE, MD, VA, NC, SC, GA, FL, AL, TN, KY, WV, OH, IN, MI, IL, IA, WI, MN 3-4 Day Delivery: MO, AR, MS, LA, OK, KS, NE, SD 4-5 Day Delivery: TX, NM, CO, WY, MT, ND, AZ, UT, ID, NV, CA, HI, AK 6-7 Day Delivery: WA, OR Source: https://www.clifbar.com/faqs/how-do-i-track-the-status-of-an-order --- # How do I start a subscription? Creating a subscription is easy. You can subscribe directly from select product pages. Please note: not all products are available for subscription. To subscribe, simply select the ‘Subscribe & Save 15%’ option for your desired product, select your preferred shipment frequency, and then check out as normal. Subscription order functionality is not available if using Internet Explorer 11 or earlier versions, please use an alternate browser to access this functionality. You must create an account to have a subscription. To create an account, visit [My Account](/account/register). Source: https://www.clifbar.com/faqs/how-do-i-start-subscription --- # How do I sign up for Auto Delivery? Sign up is easy – simply add an Auto Delivery item to your cart on any qualifying product page and then complete your Auto Delivery order online, or call us at 866-972-6879 (8-5 PT), Monday through Friday. You will be billed for and will receive your first shipment promptly. When the Auto Delivery button on a product page is clicked, you’ll be starting your new Auto Delivery. You can change your shipment frequency, next order date, payment method, shipping method, shipping address, billing address, order quantity, size, flavor, etc. You can also delay or cancel your next shipment at any time up to 1 day before your next shipment is sent, as well as cancel your Auto Delivery program. [CLICK HERE](/text/auto-delivery) for full details. Source: https://www.clifbar.com/faqs/how-do-i-sign-up-for-auto-delivery --- # How do I make changes to my subscription deliveries? Once you’ve created a subscription, Clif Subscribe is easy to manage. You can change your next order date, skip or pause, change the selected frequency, or cancel a subscription by visiting the ‘Subscriptions’ section within the [My Account](/account/register) section. Changes should be made at least 3 calendar days prior to your subscription order shipping. Source: https://www.clifbar.com/faqs/how-do-i-make-changes-to-my-subscription-deliveries --- # How do I combine subscription products to be in the same order? Clif Subscribe products that have the same order date, shipping address, billing address, and payment method will ship as one order. If you have multiple shipment dates and you want to combine shipment dates, select the “Change Shipment Date’ and choose your preferred shipping date for each subscription. All shipping details must be the same. Changes to your order must be made at least 3 days prior to your next shipment. If it is less than 3 days to your next shipment, your changes will not be made until your next order. Source: https://www.clifbar.com/faqs/how-do-i-combine-subscription-products-to-be-in-the-same-order --- # How do I change my shipping frequency? To change the shipping frequency, please visit the ‘Subscriptions’ section within the [My Account](/account/register) section and simply click the frequency dropdown box next to the subscription product you would like to change and select your desired frequency from the dropdown menu. Changes should be made at least 3 calendar days prior to your subscription order shipping. Source: https://www.clifbar.com/faqs/how-do-i-change-my-shipping-frequency --- # How do I change my shipping address? To review or change your Clif Subscribe shipping address, visit the ‘Subscriptions’ section located within the [My Account](/account/register) section. The shipping address is located below your subscription product(s). To change your shipping address for your next order, click on the ‘Change Shipping’ link located directly under the current shipping information. Select a stored shipping address from the dropdown menu or create a new one to add to your account and confirm with the ‘Save Changes’ button. To verify your new shipping information saved successfully, review the shipping address below the subscription product. If you would like to change the shipping address for all shipments, please check the box ‘Use for all shipments’. The new address will apply to all subscriptions and future orders unless otherwise noted. Please allow up to 24 hours for changes to be processed. Changes to your shipping address must be made at least 3 days prior to your next shipment. If it is less than 3 days to your next shipment, you cannot change the shipment address for your current order, and your changes will not be made until your next order. Source: https://www.clifbar.com/faqs/how-do-i-change-my-shipping-address --- # How do I change my next order date? To change your next order date, please visit the ‘Subscriptions’ section within the [My Account](/account/register) section and select one of the following options: ‘Send Shipment ASAP’; ‘Change Shipment Date’; ‘Pause Subscription’ or ‘Skip Shipment’, you will need to confirm your change for each. To change the shipment date or pause a subscription order, a calendar will pop up to select a future shipment date and you’ll need to confirm the change request. To skip your next shipment select ‘Skip Shipment’, the next order will be scheduled according to your subscription frequency. Orders will be shipped Monday through Friday (excluding major holidays) and orders placed on Saturday or Sunday will ship the next business day. Changes to your next order date must be made at least 3 days prior to your next shipment. If it is less than 3 days to your next shipment, you cannot change that shipment date. Source: https://www.clifbar.com/faqs/how-to-change-my-next-order-date --- # How do I change my credit or debit card? To review or change your subscription credit or debit card, visit the ‘Subscriptions’ section located within the [My Account](/account/register) section. The card type and expiration date is located below your subscription product. To change your credit or debit card click go to the bottom of the page under the ‘Payment’ section and click on the ‘Send Email’ button. This will initiate the process to change your card information. Please allow up to 24 hours for changes to be processed. Changes to your payment method must be made at least 3 days prior to your next shipment. If it is less than 3 days to your next shipment, you cannot change the payment method, and your changes will not be made until your next order. Source: https://www.clifbar.com/faqs/how-do-i-change-my-credit-or-debit-card --- # How do I change my account information or password? **Your Account** [Your Account](https://shop.worldpantry.com/UserAccount/SignIn.aspx?process=useraccount&context=WXzGkXBIDj7xnNh2PjaPCidCkgSYeI79KfBSWQcJTDjloa/+F1qRWFjuzq/TzHq6kkiOyhiau1s2pCD4MwyMbgDas0v5228JaK1LdfnM+qY41nWulfCY+dLQpg/Qjw5N&_ga=2.18612025.1899320283.1534873125-294425904.1534873125) is the place to go to update anything about your account. Your Account is always accessible on your screen, and clicking on it will take you to a page where you'll be able to change your password, edit billing information, or change any of the shipping information you've stored as part of your profile. Be sure when selecting a password to choose a password that's easy to remember but hard to guess. Please note that your password is upper/lower case sensitive and is required to be at least 6 characters with a limit of up to 16 characters long. Your password can include letters, numbers, and the symbols / . - \_ @. You can also select a hint that we'll display if you forget your password. For your security, don't write down your password or give it to anyone; no one from CLIF Bar and WorldPantry.com will ever ask for your password. **Signing In** Whenever you perform an operation on our site which requires that we get personal information about you, such as ordering a product or changing your billing address, we ask you to Sign In. Once you sign in, and viewing your account information, look for the security icon (a lock or key on your browser). It's your sign that your personal information is being transmitted securely. Please review our [Security Guarantee](/text/security) for more information. Source: https://www.clifbar.com/faqs/how-do-i-change-my-account-information-or-password --- # How do I cancel my subscription? To cancel a subscription product, please visit the ‘Subscriptions’ section within the [My Account](/account/register) section and simply click the cancel subscription link to the right of the subscription product. You’ll be prompted to indicate your reason for canceling and confirm your cancel subscription request. Once you’ve selected a cancel reason and clicked the ‘Cancel Subscription’ button, your subscription will be canceled and no future orders will be placed. You will receive an email notification confirming this action. Please note that cancellations and modifications should be made at least 3 calendar days prior to your subscription order shipping. If you have already received your Subscription order confirmation, the cancellation will begin on your next Subscription order. If you have multiple subscriptions, you’ll need to cancel each subscription individually. Please allow up to 24 hours for cancellations to be processed. Source: https://www.clifbar.com/faqs/how-do-i-cancel-my-subscription --- # How can I find out about sales on your products? From time to time we will share current information about our product promotions, sales or discount code offers. We will typically share these updates on our website, in our social media and, subject to our [Privacy Statement](/privacy-statement), via e-mail to individuals we think would be interested in knowing about them. Source: https://www.clifbar.com/faqs/how-can-i-find-out-about-sales-on-your-products --- # Has there been a recipe change? We’ve reduced the sugar in our existing line of bars, and are thrilled to share them with you in a fresh new wrapper and design. Source: https://www.clifbar.com/faqs/has-there-been-a-recipe-change --- # Do your foods include any common food allergens such as milk, wheat, nuts, etc? We list all major allergens on our packaging and under “Ingredients and Nutrition” on our product pages. Please refer to these locations for more information. Please note: Information on wrapper reflects actual contents. Source: https://www.clifbar.com/faqs/do-your-foods-include-any-common-food-allergens-such-as-milk-wheat-nuts-etc --- # Do you sponsor events? Thanks for considering CLIF for sponsorship of your event. Regrettably our event sponsorship program is currently on hold and we are not accepting any event applications at this time. We welcome you to revisit our website for updated information regarding this program, but please note, once the program resumes, we will continue to require at least 90 days advanced notice in order to consider new sponsorships. We wish you all the best with your event. Source: https://www.clifbar.com/faqs/do-you-sponsor-events --- # Do you ship to P.O. Boxes, APO/FPO/DPO or International Addresses? We currently ship to the 48 contiguous states of the United States, and Alaska and Hawaii. We also ship to P.O. boxes as well as APO/DPO addresses for orders whose final destination is within the 48 contiguous states, Alaska and Hawaii. We do not currently ship to FPO, international locations, United States territories and protectorates. Source: https://www.clifbar.com/faqs/do-you-ship-to-p-o-boxes-apo-fpo-dpo-or-international-addresses --- # Do you guarantee pricing? We endeavor to present all information on the Site accurately, however, we do not warrant or guarantee accuracy, and we are not responsible if product descriptions, specifications, or pricing on our Site is not complete, accurate, reliable, current or error-free. If you become aware of an error, please call it to our attention by contacting [Clif Bar Consumer Care](/contact-us). Source: https://www.clifbar.com/faqs/do-you-guarantee-pricing --- # Do you charge sales tax? The amount of tax charged on your order will depend on the item purchased and the destination of the shipment. Certain items may be exempt from sales tax, depending on state and local laws. The sales tax actually charged will be calculated and will reflect applicable state and local taxes after you have entered your shipping address, selected the shipping method, and continue to payment. If an item is subject to sales tax in the state to which the order is shipped, tax is generally calculated on the total selling price of each individual item, which can include shipping and handling fees. We will attempt to collect applicable taxes where we’ve determined we have a duty to. We are not required to, and do not, collect taxes in all states. You may have a duty to directly report and pay taxes if we do not collect such taxes. It’s understood that you are ultimately responsible for any use, ad valorem, and other applicable taxes and fees related to your purchase. Source: https://www.clifbar.com/faqs/do-you-charge-sales-tax --- # Do I have to show my kid’s face? No. If you are not comfortable showing your kid’s face, a photo of them playing from the back, side, or otherwise not showing their face works just as well. See official rules [here](https://eprize-content.s3.amazonaws.com/mondelez/260163/rules.htm). Source: https://www.clifbar.com/faqs/do-i-have-to-show-my-kids-face --- # Can the products within my subscription vary or do I need to keep it the same with each order? You can change your subscription product without canceling your subscription. Changes should be made at least 3 calendar days prior to your subscription order shipping. To make changes to your upcoming order, please visit the ‘Subscriptions’ section within the [My Account](/account/register) section and edit your order. If your remaining subscription order total falls below $40, you will be charged $7 for shipping or you can add other products to the order until it is above $40. Free shipping applies to orders over $40, net of tax and discounts. Source: https://www.clifbar.com/faqs/can-the-products-within-my-subscription-vary-or-do-i-need-to-keep-it-the-same-with-each-order --- # Can I Use FAQs? **Yes**! You _can_ use FAQs! Source: https://www.clifbar.com/faqs/can-i-use-faqs --- # Can I use additional discounts on my subscription orders? No, subscription discounts cannot be combined with other offers or promotions. Source: https://www.clifbar.com/faqs/can-i-use-additional-discounts-on-my-subscription-orders --- # Can I cancel an order I placed? We cannot guarantee requests for changes or cancellations once you submit your order on the Site, because our system promptly processes your order for shipment. Please contact [Clif Bar Consumer Care](/contact-us) by phone at 1 (800) CLIFBAR ([1-800-254-3227](tel:18002543227)) for assistance if you have any questions. Source: https://www.clifbar.com/faqs/can-i-cancel-an-order-ive-placed --- # Can I add products to my next order with an existing subscription? Yes! To do so, please visit the ‘Subscriptions’ section within the [My Account](/account/register) section, pick the subscription you want to add products to and click the ‘Shop Now For More Products’ button. Visit the product’s page you wish to add to your order and select the option to ‘add to your next delivery’, the shipment date will be noted. You will have the option to add the product once or as a new subscription, please select a frequency. If you would like your existing subscription and new subscription to be shipped together on subsequent orders, select the same frequency. To check the frequency of an existing subscription, visit the ‘Subscriptions’ section within the [My Account](/account/register) section, the frequency will appear next to the subscription product. Changes to your order must be made at least 3 days prior to your next shipment. If it is less than 3 days to your next shipment, your changes will not be made until your next order. Source: https://www.clifbar.com/faqs/can-i-add-products-to-my-next-order-with-an-existing-subscription --- # Are your products vegan? All of our products can fit within a plant-based diet and are made with predominantly plant-based ingredients. In fact, most of our foods contain no intentionally added animal-based ingredients. There are only a few Clif products that contain animal-based ingredients: - Zbar Protein Source: https://www.clifbar.com/faqs/are-your-products-vegan --- # Are all products available? Not all products or pack sizes are available for subscriptions; however, you can add select products for a one-time shipment to your upcoming subscription order. If you want to add products to your upcoming subscription order, please add them at least 3 days prior to the order shipping. Source: https://www.clifbar.com/faqs/are-all-products-available --- # What Is a Plant-Based Diet? A Guide to Get You Started Source: https://www.clifbar.com/stories/what-is-a-plant-based-diet Published: 2025-02-04 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ The health power of plants is all the buzz, with 39% of Americans actively working to get more plant-based foods into their daily routine.1 But, what is a plant-based diet? Should you consider trying this eating plan? And, how do you ensure that your diet is both delicious and nutritious? Clif Bar has been making plant-powered foods for over 25 years, so we have some ideas to share. **Read on to learn more about the what, why and how behind plant-based eating:** ## **What is a plant-based diet?** A plant-based diet is any diet that focuses on plants first. This includes nutrient-dense fruits, vegetables, nuts, seeds, whole grains and legumes. With that said, plant-based doesn’t have to mean plant-exclusive. Moderate amounts of meat, poultry, fish, seafood, eggs and dairy can all be included. Simply put, when following a plant-based diet you’re choosing to eat more plants. The following diets are all considered “plant-based”: - **Vegan Diet**: A diet that includes only plants and no animal-derived foods. - **Vegetarian Diet (or Lacto-ovo Vegetarian Diet)**: A diet that includes plant-based foods alongside eggs and dairy, but no meat, poultry, fish or seafood. - **Pescatarian Die**: A vegetarian diet that also includes fish and seafood, but no meat or poultry. - **Flexitarian Diet**: A pescatarian diet that occasionally contains meat and poultry. - **Mediterranean Diet**: A diet based on the traditional eating habits of those living in the countries that surround the Mediterranean. It has a foundation in plant-derived foods, herbs, spices and nutritious oils, includes fish and seafood (typically eaten at least 2x a week) and contains limited amounts of dairy, eggs and poultry. Red meat and sweets are eaten only on special occasions. ## **What is the difference between plant-based and vegan diets?** A vegan diet is the most restrictive of plant-based diets. This diet is built around fruits, vegetables, whole grains, legumes, nuts and seeds. However, unlike other plant-based eating plans, the vegan diet contains zero animal-sourced ingredients. That means no meat, poultry, fish, dairy, eggs or honey. People become vegan for many reasons – for the welfare of animals, the preservation of the planet, their own personal health and more. Science suggests that vegan diets are more environmentally sustainable than diets rich in animal products and associated with certain health benefits.2 With that said, for those true meat lovers, the good news is you don’t have to banish your favorite foods to reap the health and environmental benefits of plant-based eating. ## **Why should you consider a plant-based diet?** Whole food plant-based diets, filled with produce, whole grains and plant proteins (i.e. nuts, legumes), have been linked to a variety of benefits. They provide essential vitamins and minerals, nourishing fiber and fats, as well as beneficial plant nutrients, which all contribute to overall well-being. Several studies have shown that plant-based eating patterns support a variety of health outcomes, including a healthy heart and healthy weight.2,3,4,5 But, that’s not all! Picking plants as the star of your meals and snacks isn’t only good for you – it’s good for the planet too. In fact, according to the 2015 Dietary Guidelines Advisory Committee Report, a diet higher in plants and lower in animal-based foods is associated with less of an impact on the environment than the typical American diet.5 In addition, a recent modeling study found that a healthy vegetarian diet may have a 42 to 84 percent lower burden on the environment than other dietary patterns.6 Lastly, a new report from the EAT-Lancet Commission on Food, Planet and Health further supports the link between diet and environment, calling for a global shift to predominately plant-based dietary patterns to improve health and sustainability outcomes.7 So, in a nutshell, plant-forward eating is good for your body and your planet! ## **How can you get the nutrients you need from a plant-based diet?** When focusing on eating mainly plants, there are some key nutrients that you may want to concentrate on. These include certain vitamins (i.e. B12), minerals (i.e. calcium, zinc), essential fats (i.e. omega 3s) and protein. Protein intake is a common concern among those trying to trade out meat for fruits, veggies and whole grains. But, there’s no reason to panic! There are a number of plant-powered ways to plus up the protein in your day. ## **Check out this list of our top 3 sources of plant-based proteins.** 1. [Nuts & Nut Butters](https://www.clifbar.com/collections/clif-nut-butter-bar) —Nuts, including cashews, macadamia nuts, almonds and walnuts (and their butters), provide a combination of protein and “good” fats—like mono and polyunsaturated fats­—to help satisfy your taste buds and your hunger. 2. [Peas](https://www.clifbar.com/stories/pea-protein-the-option-for-plant-based-performance) —Like other members of the legume family (including soy, peanuts and pulses) – peas can pack a nutrition punch! These little green or yellow spheres of goodness can deliver an array of beneficial nutrients, including protein. And, when concentrated into a power-packed pea protein powder you’re getting even more protein to fuel your day. 3. [Soy](https://www.clifbar.com/collections/luna) —This is one unique bean! Unlike other plant proteins, soy protein is “complete,” meaning it’s considered high quality and delivers an adequate amount of each of the essential amino acids our bodies need, making it a great addition to your plant-based eating routine. ## **How do I incorporate CLIF into a plant-based diet?** A healthful, plant-based diet focuses primarily on plants, especially whole, nutrient-dense foods like fruits, vegetables, nuts, seeds, whole grains and legumes. Clif Bar’s foods are made with predominantly plant-based ingredients, including the protein sources listed above. That means our products are a great choice, as a complement to whole foods, when you are on-the-go and looking to energize a workout or snack-time. While adopting a plant-based diet has its perks, starting any new routine comes with its challenges. Don’t overwhelm yourself by trying to overhaul your diet all at once. Take your time by working on one or two small changes to begin. For example, if beef is on the menu most nights of the week, consider making Mondays meatless and use that day to try out new recipes - [like these delicious creations from Natalie Rizzo, MS, RD](https://nutritionalanatalie.com/high-protein-vegetarian-vegan-meals/) - featuring veggies, legumes and/or whole grains. If you typically reach for one of the 3 C’s (cookies, cakes or chips) as an afternoon snack, try swapping in a [LUNA® Bar](https://www.clifbar.com/collections/luna) instead for a boost of extra plant-powered protein to help satisfy your appetite _and_ cravings. Even small changes towards a nutritious, plant-based eating routine can have benefits on your health and the health of our planet. ## References 1. Nielsen U.S. Homescan Panel Protein Survey, April 2017. 2. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets, 2016. [www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx](https://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx) 3. Kim H, Caulfield LE, Rebholz CM. Healthy plant-based diets are associated with a lower risk of all-cause mortality in US adults. J Nutr 2018, 148(4): 624-631. 4. Satija A, et al. Healthful and unhealthful plant-based diets and the risk of coronary heart disease in US adults. J Am Coll Cardiol 2017; 70(4): 411-422. 5. Scientific report of the 2015 Dietary Guidelines Advisory Committee. US Department of Agriculture, 2015. [www.health.gov/dietaryguidelines/2015-scientific-report/](http://www.health.gov/dietaryguidelines/2015-scientific-report/) 6. Blackstone NT, El-Abbadi NA, McCabe MS, Griffin TS, Nelson ME. Linking sustainability to the healthy eating patterns of the Dietary Guidelines for Americans; a modelling study. Lancet Planetary Health 2018; 2(8); P344-352. [www.thelancet.com/journals/lanplh/article/PIIS2542-5196(18)30167-0/fulltext](https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(18)30167-0/fulltext) 7. Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems, 2019 --- # Myth-Busting Gluten Source: https://www.clifbar.com/stories/myth-busting-gluten Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written above are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Gluten used to be a word found only in the vocabularies of food scientists and registered dietitians. But today a friendly conversation over lunch with your co-workers may turn to the topic of gluten in food. Supermarkets are devoting sections of the store to gluten free foods and the options available for those following a gluten free diet have grown exponentially over the last ten years. You may be wondering, “What is gluten anyway and why should I care if it is in my food? Gluten is a protein found in grains. If you have ever stretched pizza dough or kneaded bread, you have seen gluten at work. It is the component that makes the uncooked versions of these foods fabulously stretchy. Gluten is found in many grains. Wheat, barley, and rye are most commonly recognized for having gluten, and derivatives of these grains – like spelt, couscous, durum wheat, and triticale – also have the troublesome-to-some protein. Foods made from these grains – like pasta, bread, cereal, crackers, and even beer — can also be expected to have gluten. For a more complete list of foods that contain gluten, check here [www.csaceliacs.org](http://www.csaceliacs.org/) Gluten isn’t unhealthy, but for those who must avoid it, it is no joke. Unlike trans fats, it isn’t necessary to avoid or limit gluten unless you are part of the one percent of the population that is burdened by celiac disease, an autoimmune gluten intolerance. The only known solution for people with celiac disease is a strict gluten free diet. You may also choose to avoid gluten if you are one of the increasing numbers of people with gluten sensitivity. Over the past few years it has been discovered that people can have symptoms of gluten sensitivity without having celiac disease. ## **What is Celiac Disease?** People with celiac disease, also known as gluten intolerance, experience gut-wrenching damage to their gastrointestinal tract, which is a response triggered by their immune system in the presence of gluten. The damage done to the GI tract is permanent and strictly avoiding gluten is the only way to keep the digestive system healthy. Celiac disease is difficult to diagnose because people can go for some time eating gluten before the obvious symptoms such as diarrhea and cramping begin. It is important not to diagnose yourself with celiac disease. A blood test is done to determine if you have celiac, and if you avoid gluten before the blood test you could receive a false negative. If you are reading this and think you have celiac, before you clean the gluten out of your diet make a visit to your doctor. ## **What is Gluten Sensitivity?** Some people have what is known as gluten sensitivity (without celiac disease). Symptoms vary a lot and can even be similar to celiac symptoms – bothersome fatigue, bloating, or reflux can be signs. However, it may be hard to diagnose gluten sensitivity because the symptoms can be caused by many other factors in your life. Gluten sensitivity may be uncomfortable but it is not permanently damaging to the digestive system. Yet strict avoidance of gluten is also the only way for gluten sensitive tummies to get RELIEF. All the talk of gluten has piqued the interest of those who are neither intolerant nor sensitive, and it has left them wondering if they too should adopt a gluten free menu. There is no reason to avoid eating gluten if you don’t fall into one of the two categories described above. However, there are people who claim that they simply feel better with the gluten out of their diet. Eating gluten free has gotten easier with more gluten free foods available than ever before, but it is still very restrictive. If you are following a gluten free menu, be sure you are finding alternative sources of fiber and B vitamins. There are many foods out there that are naturally gluten free that are also very healthy additions to your daily diet. Fresh fruit and vegetables, lean meats and fish, beans, rice, and the ancient grains of amaranth and quinoa are also good adds to the menu. People are often surprised to learn that buckwheat, despite the name, is OK on the gluten free plan. The question of whether oats can be tolerated by the gluten intolerant and sensitive is a common one. It seems that the majority of adults with these conditions can tolerate small amounts of uncontaminated oats. But finding uncontaminated oats in today’s food supply is very difficult. Often times wheat crops are alternated with oat crops and they share equipment and storage facilities. It is difficult to find clean oats, but not impossible. If you are craving a bowl of gluten free oatmeal you can look here for more resources: [www.csaceliacs.org](https://nationalceliac.org/) Whether you have celiac disease, gluten sensitivity, or just simply don’t want to eat gluten, knowing your options will allow you to stick with your gluten free lifestyle. Here are a few good resources to inspire you: [www.celiac.org](https://celiac.org/) [www.celiacchicks.com](http://www.celiacchicks.com/) [www.glutenfreedietitian.com](https://www.glutenfreedietitian.com/) [www.glutenfreegirl.blogspot.com](http://glutenfreegirl.blogspot.com/) --- # Setting the Bar High Source: https://www.clifbar.com/stories/the-clif-bar-story Published: 2025-01-31 · Updated: 2025-02-27 In 1990, Gary Erickson, founder of Clif Bar, set off on a one-day, 175-mile bicycle ride with his buddy Jay. As usual, he packed six energy bars for the ride—using the only bar on the market at the time. Halfway through the ride, exhausted and hungry, Gary realized he just couldn’t eat another unappetizing, sticky, hard-to-digest bar. Then and there, in a moment he now calls “the epiphany,” the inspiration for the CLIF® Bar was born. Gary took his idea to the best baker he knew, his mom, and for the next few months the two experimented with ingredients and recipes—mixing, baking and tossing out bars that weren’t good enough. Finally, Gary settled on the right recipe—a better tasting bar made with nutritious, wholesome ingredients to sustain energy. He named his creation CLIF Bar in honor of his father, Clifford, the man who introduced him to wilderness adventures and encouraged him to follow his passions in life. CLIF Bar was formally launched in 1992. An instant hit with cyclists and climbers, distribution began at bike shops, outdoor stores and natural food retailers. Soon popularity grew to include outdoor adventurers of all types, and distribution expanded to include grocery stores, convenience stores and other retail outlets nationwide. ## The Early Years In the late 1990s, the energy bar category experienced rapid growth and consolidation. As huge food companies began to acquire Clif Bar’s competitors, husband-and-wife team Gary Erickson and Kit Crawford received offers to sell Clif Bar, too. In 2001, they decided to stay private and develop an innovative business model guided by Five Aspirations—Sustaining our Business, Brands, People, Community and the Planet. With a portfolio of great-tasting food crafted for athletes and active people, we became a category leader among health and lifestyle bars.1 With double-digit, compounded annual growth for the next 10 years, we proved that sustainability was good for business. Clif Bar’s vision always has been to do business in a better way. Recognizing that food is at the center of everything it does, the company places organic ingredients and organic farming at the forefront of its sustainability efforts. From 2002 to 2013, the company purchased 425 million pounds of organic ingredients. How Clif Bar works is also critical to its sustainability goals. In 2012, Clif Bar’s headquarters was awarded LEED® Platinum certification, the highest standard buildings can earn as a measure of their sustainability. Through reduction, recycling and composting, the company diverts 85 percent of its office waste from local landfills. Supporting its employees’ work-life balance, Clif Bar also provided employees with an onsite fitness center and personal trainers. Employees could opt for a flexible workweek and were encouraged to participate in volunteer opportunities during the workday. They also enjoyed sustainability benefits, and onsite childcare. The company was named among the best places to work for multiple years by _Outside_ and _Fortune_ Magazines. _1AC Nielsen food, grocery, drug, mass, convenience, & SPINS Natural, year-to-date through Dec 22, 2013_ --- # 10 Tips to Get Kids to Eat Veggies Source: https://www.clifbar.com/stories/10-tips-to-get-kids-to-eat-veggies Published: 2025-01-31 · Updated: 2025-06-11 _The ideas and suggestions written above are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ _Just one bite. _It’s a phrase that echoes nightly throughout countless American homes as parents face tiny upturned noses and pursed lips hard set on leaving their veggies untouched. Just 2% of kids meet daily recommendations for non-starchy vegetables, add potatoes and that number jumps to only 16%. However, fostering a love of vegetables in your kids isn’t as hard as it seems. We all know veggies are loaded with fiber, vitamins and minerals and they offer our best source of powerful antioxidants that play a pivotal role in keeping us healthy. Plus, studies show that kids who eat more vegetables are less likely to be overweight. Low in calories and high in water and fiber content, eating produce provides a way to fill up without filling out. ## **Pint-Sized Portions** On average, elementary-aged kids should eat 2 cups of vegetables per day. Twelve baby carrots or one large sweet potato are a cup each. Additional [vegetable](https://www.choosemyplate.gov/eathealthy/vegetables) serving equivalents are provided by the USDA. ## **10 Tips to Get Your Kids Into Veggies:** Here are some easy ways to get your kids to try more vegetables. Make it fun, be creative and get them involved! - Eat your vegetables and your kids will be more likely to eat them too. - Keep veggies within your kids’ reach in the fridge. - Give center stage to veggies on the plate and at snack time. Try some one-pot meals that feature vegetables. - Offer a variety of colors, tastes, and textures. Introduce dried fruit, [Zfruit](https://www.clifbar.com/collections/clif-kid-zfruit), or blended purees. - Get outside with your kids and plant vegetables in your yard. - Serve up veggies with dips that kids will like – guacamole, hummus, cheese, peanut butter, etc. - Make it fun. [Play games with kids](http://www.fruitsandveggiesmorematters.org/) to get them more involved with meals. - Designate a “color of the week” and let them choose produce by color at the market. - Be adventurous…make your own [kale chips.](http://www.foodnetwork.com/recipes/melissa-darabian/crispy-kale-chips-recipe.html) Serving up vegetables is a great way to keep your kids at their best. With perseverance and a little creativity, your kids will soon be reminding you to eat your greens. --- # Infographic: How to Eat On and Off the Bike Source: https://www.clifbar.com/stories/infographic-how-to-eat-on-and-off-the-bike Published: 2025-01-31 · Updated: 2025-07-30 _The ideas and suggestions written above are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Click the image below to view the full infographic. --- # 5 Ways to Ensure That Your Kids Get Out to Play Source: https://www.clifbar.com/stories/ensure-your-kids-get-out-and-play Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written above are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Many summer plans have been cancelled or altered this year, and lots of families are social distancing. But there are still plenty of safe and kid-sanctioned ways to get outside to play and make memories in “nearby nature”, whether that means bird-watching in a backyard, or chalk-painting in front of your house. In many cases, all that’s required is your curiosity and imagination. Why play outside? After spending weeks sheltering in place, you likely don’t need any studies to tell you to get outside. Most of us remember running around as kids as a way to experience unscheduled time and unbridled joy, while letting off important physical and mental steam. You might not know that [outdoor play](http://www.childrenandnature.org/documents/C118/) has been shown to be beneficial to every area of child development–physical, psychological, intellectual, social, and emotional. Kids who engage in outdoor play get along better with their peers, perform better in school, display greater imagination and creativity, experience less depression and stress, and are physically healthier. [Outdoor pretend play](http://www.parentinginplacemasterclass.com/) is especially important for kids’ development. With so many summer camps and other programs moving online, and with some parents concerned about summer learning loss, it may be more important than ever to ensure that your kids have some free play in their days. Try these five ways to ensure that playtime becomes a reality. ## 1. Foster a rich imagination. Imagination and play go hand-in-hand and help kids release stress. Here are some more ways to let kids be kids. Create a [fairy garden](https://buggyandbuddy.com/our-fairy-garden/), to invite imaginary creatures to your play space. Make a fort or hideaway with sticks, an old bedsheet, or a tent. Fill cups with water and make “magic potions”, using food coloring, glitter, flower petals, and small found objects. Bring old kitchen items outdoors and pretend to prep and cook over a stump or other landform. Make mud pies and decorate them with leaves, petals, and rocks. Or pretend you’re on a construction site and use cups, shovels, and buckets to move and build with dirt. Bring plastic dinosaurs or action figures outside to take play to the prehistoric past or into another realm. Consider [loose parts](http://childcarequarterly.com/winter14_story4.html)–like twigs, logs, blocks, fabric, milk crates, or paper tubes–which encourage kids to use their imaginations because there is no set way to play with them. Even a cardboard box can provide hours of fun. The Children’s Discovery Museum in San Jose, CA, found that out when an exhibit designer tossed some large empty boxes into an exhibit space between shows and returned to find kids crawling, drawing, and role-playing in or on them, and creating skyscrapers, houses, and forts. [Box City](https://www.mercurynews.com/2009/09/22/fisher-kids-have-fun-thinking-inside-the-box/) went on to became one of the museum’s most popular exhibits. ## 2. Leave unscheduled time for free play. There’s nothing like free play to stir kids’ imaginations and get them moving and having fun. If your kids need a nudge, give them costumes and props for outdoor play, suggest or help with a [scavenger hunt](http://clif-cms.test/stories/organize-a-scavenger-hunt), or have them lie on their backs for a [cloud race](http://www.slowfamilyonline.com/2012/10/have-a-cloud-race/). Maybe it’s time to brush up on some old-time summer activities like skipping stones, catching fireflies, whistling with a blade of grass, or blowing gigantic bubbles. Teach others your brand new skills. ## 3. Get your discovery on. Most kids are naturally curious and observant. Use all of your senses to experience discovery and wonder. Here are a few ideas: Check out the bugs that crawl on garden plants or swim in puddles, and the wildflowers that bloom on the side of the road. Bring a journal or camera on a discovery walk and record your observations. Remember, the night sky is ripe for observation, too. Go outside to look at the moon each night and keep a diary to record the moon’s phases. Make a nature bracelet. Place a piece of masking tape, sticky side out, around a child’s wrist. Go for a walk or hunt and look for twigs, seeds, acorns, and other small items that can be stuck to the masking tape. Play _Listen, Do You Hear?_ Lie down outside, shut your eyes, and raise one finger for each new sound you hear. Make a wind chime by hanging recycled tin cans, jar lids, muffin tins, measuring cups, and more from tree branches. Create a mud play area and use old cups and kitchen items for filling and dumping. Make rubbings from trees and leaves. Go on a scent hunt and see how many smells you can find. Grow or pick ripe fruit and make summer jam and desserts. ## 4. Take your learning further. Learning doesn’t stop in summer, and it certainly doesn’t require a classroom. For outdoor learners, nature is one big laboratory. Make a bird feeder. Cover a pinecone or toilet paper tube with vegetable shortening or nut butter. (Punch a hole toward the top of the cardboard first.) Roll it in a pie-tin filled with birdseed, let it dry slightly, and hang with string. Take part in [citizen science](https://scistarter.org/). Because scientists can’t be everywhere, they rely on help from everyday people to track things like weather and wildlife and share their data and experiences. Whether you’re interested in [ladybugs](http://www.lostladybug.org/participate.php) or stream selfies, there is probably a project for you. ## 5. Make your garden grow. You don’t need a big space to garden. Even a patio, deck or windowsill can yield a harvest. Try these tips to [grow your own vegetables, fruit, and flowers.](https://www.clifbar.com/article/go-wild-and-grow-wild) Have a seed race. Choose two or more types of seeds. Plant them at the same time, in the same conditions. Water and watch which one emerges first and grows fastest. Measure their progress with a yardstick. If you have the space, plant a pizza garden. Determine a large circle and plant ingredients in it that you’d like to see on a pizza­­– tomatoes, zucchini, eggplant, peppers, spinach, basil, oregano, onions, or garlic. Top a pizza crust with them later in the year. Or grow flowers in pizza colors–red for tomato sauce, yellow for cheese, pink for pepperoni, and green leafy plants for spinach or green peppers. Those are just some ideas to get started. Have fun getting out to play! _Some of the above activities were adapted from _[_Fed Up with Frenzy: Slow Parenting in a Fast-Moving World_](http://www.amazon.com/Fed-Up-Frenzy-Parenting-Fast-Moving/dp/1402265255)_, which contains these and 300+ fun family activities._ --- # Mud is Good! Source: https://www.clifbar.com/stories/mud-is-good Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Short on Vitamin N? Here’s a brief list of nature activities to help you connect your kids, and yourself, to the health, cognitive and creative benefits of nature time — benefits that will help your child succeed in school and throughout life. ## 1. **Invite native flora and fauna into your life.** Maintain a birdbath. Replace part of your lawn with native plants. Build a bat house. For backyard suggestions, plus links to information about attracting wildlife to apartments and townhouses, see the National Audubon Society’s [Invitation to a Healthy Yard](http://www.audubonathome.org/yard). Make your yard a National Wildlife Federation (NWF) [Certified Wildlife Habitat](http://www.nwf.org/backyard). ## 2. **Revive old traditions.** Collect lightning bugs at dusk, release them at dawn. Make a leaf collection. Keep a terrarium or aquarium. Go crawdadding — tie a piece of liver or bacon to a string, drop it into a creek or pond, wait until a crawdad tugs. Put the garden hose to good use: make a mud hole. (Your kids will sleep well later.) ## 3. **Help your child discover a hidden universe.** Find a scrap board and place it on bare dirt. Come back in a day or two, carefully lift the board (watch for unfriendly critters), and see how many species have found shelter there. Identify these creatures with the help of a field guide. Return to this universe once a month, lift the board and discover who’s new. ## 4. **Encourage your kids to go camping in the backyard.** Buy them a tent or help them make a canvas tepee, and leave it up all summer. ## 5. **Take a hike.** With younger children, choose easier, shorter routes and prepare to stop often. Or be a stroller explorer. “If you have an infant or toddler, consider organizing a neighborhood stroller group that meets for weekly nature walks,” suggests the National Audubon Society. The American Hiking Society offers good tips on how to hike with teenagers. Involve your teen in planning hikes; prepare yourselves physically for hikes, and stay within your limits (start with short day hikes); keep pack weight down. For more information, consult the [American Hiking Society](http://www.americanhiking.org/) or a good hiking guide, such as John McKinney’s Joy of Hiking. In urban neighborhoods, put on daypacks and go on a mile hike to look for nature. You’ll find it — even if it’s in the cracks of a sidewalk. ## 6. **Be a cloudspotter or build a backyard weather station.** No special shoes or drive to the soccer field is required for “clouding.” A young person just needs a view of the sky (even if it’s from a bedroom window) and a guidebook. Cirrostratus, cumulonimbus, or lenticularis, shaped like flying saucers, “come to remind us that the clouds are Nature’s poetry, spoken in a whisper in the rarefied air between crest and crag,” writes [Gavin Pretor-Pinney](https://www.ted.com/talks/gavin_pretor_pinney_cloudy_with_a_chance_of_joy) in his wonderful book _The Cloudspotter’s Guide_. To build a backyard weather station, read _The Kid’s Book of Weather Forecasting_, by Mark Breen, Kathleen Friestad, and Michael Kline. ## 7. **Collect stones.** Even the youngest children love gathering rocks, shells, and fossils. To polish stones, use an inexpensive lapidary machine-a rock tumbler. See _Rock and Fossil Hunter_, by Ben Morgan. ## 8. **Encourage your kids to build a tree house, fort, or hut.** You can provide the raw materials, including sticks, boards, blankets, boxes, ropes, and nails, but it’s best if kids are the architects and builders. The older the kids, the more complex the construction can be. For understanding and inspiration, read _Children’s Special Places_, by David Sobel. _Treehouses and Playhouses You Can Build_, by David and Jeanie Stiles describes how to erect sturdy structures, from simple platforms to multi-story or multi-tree houses connected by rope bridges. ## 9. **Plant a garden.** If your children are little, choose seeds large enough for them to handle and that mature quickly, including vegetables. Whether teenagers or toddlers, young gardeners can help feed the family, and if your community has a farmers’ market, encourage them to sell their extra produce. Alternatively, share it with the neighbors or donate it to a food bank. If you live in an urban neighborhood, create a high-rise garden. A landing, deck, terrace, or flat roof typically can accommodate several large pots, and even trees can thrive in containers if given proper care. ## 10. **Invent your own nature game.** One mother’s suggestion: “We help our kids pay attention during longer hikes by playing ‘find ten critters’—mammals, birds, insects, reptiles, snails, other creatures. Finding a critter can also mean discovering footprints, mole holes, and other signs that an animal has passed by or lives there.” [Richard Louv](http://www.richardlouv.com/) is chairman emeritus of the [Children & Nature Network](http://www.childrenandnature.org/) and author of _LAST CHILD IN THE WOODS:_ Saving Our Children from Nature-Deficit Disorder. His ninth book, [VITAMIN N: The Essential Guide to a Nature-Rich Life](http://www.amazon.com/Vitamin-Essential-Guide-Nature-Rich-Life/dp/1616205784)_,_ will be published in April. --- # Investing in Organic's Future Source: https://www.clifbar.com/stories/investing-in-organics-future Published: 2025-01-31 · Updated: 2025-02-19 As Clif Bar alum and previous director of agricultural policy and programs Matthew Dillon likes to say, “Organic farming really isn’t farming like your grandpa used to. It’s not just little boutique farms doing a couple acres of veggies. There’s a much bigger picture out there; organic has the potential to be a major catalyst for positive change, improving our environment and the quality of food for consumers. But organic needs to continue to innovate to achieve these greater goals.” Consumers share Matthew’s passion. In 2021, organic sales grew by 13% with a record high of $63 billion spent on organic food, according to the Organic Trade Association. And in a recent industry survey, more than 82% of U.S. households stock organic food in their kitchens. This is all great news. Except that organic crop research has not kept up with consumer demand. In fact, despite organic’s rapid growth in the market, organic agriculture receives less than 1 percent of total public spending on agricultural research. So why does this matter? Research is a key driver of innovation in the agricultural sector. It’s where we find new crop varieties that yield greater amounts of nutritious food. And where we find breakthroughs in pest control, soil enrichment and water conservation. These innovations also yield direct economic benefits to farmers, rural communities and consumers. In organic research, we also find the roots of connecting healthy people to a healthy planet. Yet today, the vast majority of our nation’s agricultural research is focused on conventional agriculture, which is reliant on toxic chemicals and synthetic pesticides. In order for organic farming to continue to thrive and meet this growing consumer demand for organic food, the sector must also continue to innovate. This disparity in organic research compared to conventional agricultural is why Clif has spearheaded a $10 million investment and has funded 5 endowed chairs focused on organic research. --- # In Good Company Source: https://www.clifbar.com/stories/in-good-company Published: 2025-01-31 · Updated: 2025-02-27 Since we created it in 2008, _In Good Company_ has supported communities in West Oakland, CA; South Bronx, NY; New Orleans and Louisiana’s Gulf Coast, and the Hopi Reservation in Arizona. Clif employees and those of our partner companies have worked there on such projects as developing community gardens, restoring wetlands and building homes. _In Good Company_ grew out of Clif Bar’s long tradition of community service and the certainty that collaboration among businesses can be a powerful force for positive change. “Through the act of extending a hand—not just once in a while but as a regular part of life—we are changed as individuals and as a company,” says Kit Crawford, co-founder of Clif Bar. While _In Good Company_ may take us to different communities, the areas of focus stay the same. We feel strongly that communities need access to healthy food, adequate housing and a healthy environment for people’s overall health and well-being. What’s more, the recipe is the same in each community—coming together to work side by side. We bring home the perspective from those experiences, helping us recognize what is needed in our own local communities. --- # Onward and Upward Source: https://www.clifbar.com/stories/onward-and-upward Published: 2025-01-31 · Updated: 2025-02-19 We’re simply in awe of 28-year-old [U.S. National Team](http://www.ussoccer.com/womens-national-team) and [Chicago Red Stars](http://chicagoredstars.com/) soccer player [Christen Press](http://footballschristenpress.blogspot.com/) and her remarkably balanced life. Though she plays professionally for the Red Stars for four months of the year, and the National Team for 11 months of the year, Christen keeps herself grounded by doing daily yoga and meditation, playing with her two dogs, hiking, shopping, volunteering in elementary schools, and jumping in the ocean near her parents’ house in Los Angeles whenever she can, something she says is very calming to her. And she’s recently taken up chess. #Rad Her ability to find balance and grounding has come in handy lately, as Christen and her National Team teammates recently returned from a disappointing ending in [Rio](https://www.rio2016.com/en). The U.S. team was favored to win gold, as they had four years prior, and at the [2015 World Cup](http://www.fifa.com/womensworldcup/). But a tough match-up against eventual silver medal winner Sweden in the quarter finals ended in Sweden’s favor. What made matters tougher on Christen was that she held the high-pressured task of taking the final shot, which she didn’t score. But Christen is holding her head high, while still admitting major disappointment. Soon after the team’s loss in Rio, Christen tweeted: "Still heartbroken. But the most important journeys are not the easy ones. Onward, & I promise, upward." And catching up with her just a couple weeks later, Christen told us: “Losing hurts. But the process of getting back up and forcing yourself to move on is the most important lesson we can learn as an athlete. The most uncomfortable moments are the best opportunities to grow.” Christen, who has two dogs and has made her love of pooches no secret, received an outpouring of support from her fans in the form of a hashtag campaign. “[#dogsforChristen](https://twitter.com/search?q=dogsforchristen&src=typd)” gained momentum after one fan posted a picture of her dog, with the hashtag, hoping to cheer up the soccer star. “Not often does social media make me feel good,” Christen said of the movement. “It was beyond kind and surprising to see that after we lost. I am grateful for all the support, and also reminded of the beauty of human kindness.” We’re confident Christen will continue to use her platform as a popular professional women’s soccer player to fight for equality in women’s pay, both in sports and in life, while she continues to kick ass on the field. Before leaving for Rio, she told us that fighting for equality is something she’s passionate about. “The better role models we are,” she said, “the better opportunities we have to make change in the world.” Christen is now back in Chicago, back on the field. The forward has resumed business as a goal scorer in the [National Women’s Soccer League](http://www.nwslsoccer.com/), and isn’t letting what happened in Rio hold her down. “I have a Nike shirt that says: ‘There is no finish line.’ When I got back to Chicago, I pulled it out. I think that’s the point here,” she says, “to keep going and get up for the next challenge.” Hell. Yeah. --- # Zero Waste Source: https://www.clifbar.com/stories/zero-waste Published: 2025-01-31 · Updated: 2025-02-19 Our journey toward zero waste—and sustainability in general—began on Earth Day 2001. It wasn’t long before employees suggested all kinds of creative ideas to reduce and divert waste from landfills. This led to a formal commitment to Zero Waste and efforts to adopt systems that close material loops: redesign, reduce, reuse, recycle, and compost. ## **Our Zero Waste Goal for our Facilities** Our goal is to divert 90% or more of our waste from landfills and incinerators at CLIF Bakeries and headquarters. We’re excited to share that our bakeries in Idaho and Indiana have already reached this goal. Our bakery in Idaho has achieved zero waste certification and our bakery in Indiana is pursuing zero waste certification. --- # What To Eat To Help Boost Your Marathon Training Source: https://www.clifbar.com/stories/what-to-eat-to-boost-your-marathon-training Published: 2025-01-31 · Updated: 2026-01-29 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Marathon training requires dedication, sacrifice, and hard work to perform our best on race day. We run dozens of miles each week, lift weights, and stretch to prepare our body for the big day. But what about our diet? Are we eating the right foods to help maximize our results and enhance our training? Take your marathon training to the next level by being strategic with your nutrition. With the right combination of foods and fluids, you’ll help your body handle hundreds of miles of running and support your recovery from workout to workout. **Read on for the essential nutrition tips to help crank up your results and reach new heights on race day.** ## Eat to Train One of the biggest mistakes people make is beginning marathon training to lose weight. The time to focus on achieving a healthy weight is during periods of less demanding energy needs, not when beginning a marathon training plan. During marathon training the focus should be on eating in a way that helps support the training. This is a period of demanding energy needs. Trying to cut back for the calorie deficit necessary for weight loss can reduce the effectiveness of the training effort. On the flip side, over eating is also a common mistake. Energy demands should be met by eating a balanced variety throughout the day and well-timed around workouts. Skimping on energy needs during long runs and throughout the day can lead to overeating (or over rewarding with food) after the training run or at the end of the day. As you increase your mileage, eat more calories and calories from complex carbohydrates to support your training — for endurance athletes, target roughly 5 – 7g/kg each day. ## Improve Your Exercise Nutrition The more you train, the more important your pre- and post-workout nutrition and hydration becomes. With bigger demands on your body, your body requires more nutrients and fluids to support peak performance and fast recovery. This also prevents hunger during your run, sudden energy drops, and dehydration from sweating. Here’s examples of what to eat and drink before, during, and after the run: ## **Before** A few hours before your run, eat foods that contain carbohydrates to charge your batteries. Protein and fats are helpful too, but they take longer to digest. [CLIF BAR Energy Bars](https://www.clifbar.com/collections/clif-bar) are expertly designed for your pre-workout needs. They deliver a blend of carbohydrates like organic rolled oats, fat, and protein to help provide **sustained energy.** **We recommend fueling up with our bars 1-2 hours before exercise.** ## **During** As you run, get plenty of fluids and electrolytes to help replace what you sweat out. As a starting point, aim for 400 – 800mL per hour, but adjust according to how much you sweat. Also, when you run more than an hour, be sure to fuel up with 30 – 60 grams of simple carbohydrates every hour to help deliver **quick energy **to muscles working and in motion. [CLIF BLOKS Energy Chews](https://www.clifbar.com/collections/bloks-energy-chews) are designed to provide the electrolyte sodium and fast-acting carbohydrates. We recommend consuming water and one packet every hour. ## **After** You just finished a tough 16-mile training run. Now what? You have a 30-minute “recovery window” — use this time to enjoy something that has both carbohydrates _and_ protein to help you **restore, replenish and rebuild** after exercise. It’s most important to take advantage of this “recovery window” if you have another big training day the next day. If you have a rest day tomorrow, don’t worry about sticking within that 30 minutes, but be sure to refuel after your run! Look for foods or beverages with the electrolyte sodium to help replenish what was lost in sweat, 10-20 grams of complete protein to build and repair muscles and moderate amounts of carbohydrate to restore energy stores. For example, [CLIF BUILDERS Protein Bars](https://www.clifbar.com/collections/builders) were created for those hard workouts. They provide carbohydrates and 20g of plant-based protein with essential amino acids to help repair and build muscle. ## Keep Fine Tuning Every athlete has different needs, so use your long runs to fine-tune your race day nutrition — test which foods, fluids, and sports nutrition products help you feel great and travel well while running. During the Boston Marathon, for example, you’re limited to what you can bring with you; use your training runs to figure out what works best. ## Don’t Forget The Rest Days Your training nutrition doesn’t stop at the finish line: Eat nutritious foods even when you’re _not_ exercising so you can be ready for your next run. Throughout your off-days, drink water and eat 3 – 4 small meals and 3 small snacks with a mix of protein, carbohydrate, and fat. Rest days can be a great opportunity to challenge yourself to eat primarily nutrient-dense, plant-based foods like: fruits, vegetables, nuts, legumes, and whole grains. ## References - American College of Sports Medicine. Exercise and Fluid Replacement: Position Stand. 2007 - Phillips, S.M., & Van Loon L,J. (2011) Dietary protein for athletes: from requirements to optimum adaptation .J Sports Sci., 29, S29-38. - Thomas D., Erdman K., & Burke L. (2016) American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise 48, 543-568. --- # Six Tips for a Day on the Slopes Source: https://www.clifbar.com/stories/six-tips-for-a-day-on-the-slopes Published: 2025-01-31 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Skiing and snowboarding are some of the best things about winter. There’s nothing like heading to the mountains when they’re covered with fresh powder and tearing up the slopes on a beautiful day. But while you pack your skis, board, helmet, and boots for your trip, remember to also bring the food you’ll need for the perfect day of snow. Give your body the fuel it needs to perform its best from the first run to the last. We don’t mean a cup of coffee or energy drink; we mean the _right_ nutrition to help your body handle hours of skiing and snowboarding. Read on for our powerful, easy-to-follow tips for great rides and great fun. ## **Eat a nutritious, satisfying breakfast** Fuel yourself _before_ the day begins. Start your morning with a hearty breakfast with a combination of complex carbohydrates, protein, and fat. This way, you’ll give your body consistent energy and help prevent hunger pangs as you go through your first few runs. For example, eat a big bowl of oatmeal (1 to 2 cups) topped with nuts and seeds (one tablespoon) and Greek yogurt (1/2 cup). ## **Don’t prioritize meal times** Most people schedule their meals in advance — i.e. lunch from 12:30 – 1:30pm — and ski and snowboard around those times. We recommend, however, you do the opposite: Make skiing and snowboarding the centerpiece of your day and eat when you’re hungry and feel like you need an energy boost. It’s a small shift in priorities, but it can make all the difference. ## **Stay hydrated** Getting the right amount of fluids can make a huge difference in your energy level on the slopes — helping your muscles to work at their full potential and your mind to stay focused and alert. But if there’s no water fountain close by, you could go a long time without a sip. Don’t let dehydration sabotage your physical and mental ability. For a great, easy-to-carry option, bring an insulated hydration pack with you as you ski or snowboard. (The insulation prevents water from freezing.) ## **Push back your lunch** Instead of going from breakfast to lunch without eating anything, pack some small, nutritious snacks to keep you energized. Having snacks on hand means you can push your lunch to a later time and capitalize on shorter lift lines while everyone else is at the restaurants. For easy-to-pack quick snacks with energizing nutrition, keep some almonds, [CLIF BAR® energy bars](https://www.clifbar.com/collections/clif-bar), or dried fruit in your pocket. CLIF BAR energy bar provides sustained energy before and during activities lasting over an hour. It delivers fast-acting and longer-lasting carbohydrates from sugars and organic rolled oats alongside smaller amounts of “good” fats (mono- and polyunsaturated) and plant-based protein to keep you skiing strong. ## **Get a little more sugar in the afternoon** _Sugar?!_ (Yes, sugar.) Even with great hydration and nutritious snacks, a little sweetness in the afternoon can go a long way to give your muscles and mind a quick surge of energy so you can finish your day strong. For those longer days on the mountain, easy-to-chew sources of quick carbohydrates like [CLIF® BLOKS™ Energy](https://www.clifbar.com/collections/bloks-energy-chews) Chews can give you the sports nutrition needed to sustain energy levels and give your muscles a boost during bouts of high-intensity skiing lasting longer than one hour. ## **Remember your recovery** After you've finished a long, fun, and tiring day on the slopes, it’s time for the après ski! But to repair your body (or have a few more days in a row of skiing), get good recovery foods after you’re done. Thankfully, this doesn’t have to be difficult. As long as you eat a combination of carbs (like whole wheat pasta or bread), animal or plant-based protein (like meat, seafood, soy or nuts), and vegetables, your body will thank you. In this way, even a cheeseburger and a side of veggies counts as a helpful recovery meal. ## **References** - Sport nutrition: an introduction to energy production and performance; [Asker E. Jeukendrup](http://www.google.com/search?tbo=p&tbm=bks&q=inauthor:%22Asker+E.+Jeukendrup%22), [Michael Gleeson](http://www.google.com/search?tbo=p&tbm=bks&q=inauthor:%22Michael+Gleeson%22) Human Kinetics, 2004. - American College of Sports Med, American Dietetic Assoc., Dietitians of Canada: Nutrition & Athletic Performance Joint Position Statement: Med Sci Sports & Exerc 2009; 709-731. - Fueling athletes with carbs, 27th SCAN Symposium Chicago, March 11-13 2011 Burke - Wong, S. H. S., Sun, F.-H., Huang, W. Y. J., & Chen, Y.-J. (2014). Effects of Beverages with Variable Nutrients on Rehydration and Cognitive Function. International Journal of Sports Medicine. --- # Surfer Greg Long on the Big Picture Source: https://www.clifbar.com/stories/surfer-greg-long-on-the-big-picture Published: 2025-01-31 · Updated: 2025-02-27 A longtime vegetarian, Greg is thoughtful about choosing foods that support his own health as well as the health of the planet. For Greg, that means foods that come from plants and are grown organically, whenever possible. “It’s only fair that while I’m here, I tread lightly, and do my part to make sure that I’m not impacting this beautiful planet in a negative way,” he says. That "tread lightly" ethos extends to everything Greg does. When we talked with him, he was on his way to the Maldives to help with a project transforming ocean waste into recycled plastics, and to catch a few waves, of course — if the opportunity arises. ## **What effect does diet and nutrition have on your performance?** As an athlete, I’m very in tune with how my body feels on a day-to-day basis. It’s apparent almost instantly after I eat a meal if it was something that truly provided me sustenance to keep me operating at the highest level, or if it was something that isn’t going to really benefit me. What goes in comes out in my training and my energy levels. It’s really a no-brainer choice for me. When I’m going to be purchasing a product — produce, anything, even a premade food—I’m looking for the highest quality ingredients because I’ll get a higher level of performance at the end. ## **What do you eat, and why?** I’m a vegetarian. That has been my diet for almost 12 years now, and it was really kind of a multifaceted choice. I simply had a difficult time digesting meat, and felt slow and sluggish after eating it. I did research and found that I could easily get all the protein and nutrients I needed from a plant based-diet. And then looking beyond that, into the factory farming industry, which is where most meats are coming from, was something that really struck a chord with me in my heart. If I didn’t need to be consuming animal products, then I wouldn’t. ## **How did organic agriculture become important to you?** I was introduced to the idea by my older brother and, funny enough, I used to make fun of him about it. We’d be traveling and I’d see him walking down the aisles, reading the labels on everything he pulled off the shelf. It would take forever, and I’d get frustrated. But once I started to educate myself and read, I figured out, wow, he’s really onto something here. And it became a habit of my own. ## **Any tips for adding more organic foods to our diets?** One thing I’m a huge advocate of is sourcing locally. A lot of the countries I travel to, sometimes it’s difficult to find quality products. So I start looking for whatever local farms or markets I can track down. The majority of these have a smaller carbon footprint because there’s less distance to travel from where they’re grown to where they’re consumed. And a lot of those farms are certified organic. Going to the Sunday market at home in San Clemente, California I see the same people every week. We have wonderful conversations, I learn a lot about what’s happening on their farms from season to season, I see a lot of other members of the community, and I’ve established some really great friendships because of that. It’s much different than going to the store, where everybody’s hustling to get out as quickly as possible. But most grocery stores have an organic section now, even generic stores. Walmart is actually one of the biggest distributors of organic produce in the world. --- # The NICA Factor Source: https://www.clifbar.com/stories/the-nica-factor Published: 2025-01-31 · Updated: 2025-02-19 Professional mountain biker Haley Batten is glad she doesn’t have to miss high school graduation next month for the first World Cup Mountain bike race of the season. And when she heads off to Vancouver’s Quest University in the fall, she hopes she’ll have to figure out the logistics of missing some of her freshman year to travel to Australia for the Cairns UCI World-Championships. (Nationals are in July.) It’s a juggling act unique to young professional athletes, and one Batten’s happy to take on. “I’m lucky how everything’s lined up,” she says. But for Batten, and fellow Under-23-category pro mountain biker Hannah Rae Finchamp, success isn’t a byproduct of luck. The two young cross country riders both burst onto the mountain bike scene years ago with raw, natural talent, but also with determination, a strong work ethic, and a love for the fun and community of their sport…and an involvement in the [National Interscholastic Cycling Association known as NICA](http://www.nationalmtb.org/). Batten’s parents are both heavily involved in mountain biking—her dad raced often, and to this day, is Batten’s main “ace bike mechanic,” and her mom still rides a lot. Her mom helped bring NICA to her Park City High School, and Batten raced through NICA her freshman year before turning her focus to the pro season. Finchamp found the sport through a booth at a running race. She ran a 5K at 9 years old, saw a sign for a triathlon camp and asked her mom to sign her up…which lead to 10 years racing XTERRA off-road triathlons and hammering the hefty mountain bike legs sandwiched between swimming and trail running. Though NICA had started in Finchamp’s area of Pasadena, California, her high school didn’t have a team until her senior year. Finchamp raced on a composite team, and says she met lots of friends from other schools. Both girls credit NICA for fostering their talents, and for introducing so many kids to the sport. Founded in 2009, NICA’s mission is of creating “a future where every American youth has the opportunity to build strong bodies, mind and character through interscholastic mountain biking.” (NICA’s vision is to bring high school mountain biking coast to coast by 2020.) Finchamp raves about the NICA community. After racing amongst, and hanging out with mostly age-groupers in their 20s and 30s at XTERRA events through her early teen years, Finchamp says she was thrilled to be among people her own age through NICA. “The NICA environment was really cool because it’s a different kind of high school sport than the ones you usually see,” says Finchamp. “All the kids have to be really invested in it, with adults helping them, and so everyone there genuinely wants to be there. That creates a really cool atmosphere. Everyone’s smiling, and genuinely excited to race.” Batten concurs. “In NICA, I feel like people are so supportive of one another and there’s a ton of positive energy.” Batten adds that racers share tips and experiences. “There’s a feeling of, ‘We’re all in this together.’ It’s not just me versus you.” NICA has seen incredible growth in numbers across the country since its inception in 2009, a testament to a well-run program whose founders were right in thinking high schoolers wanted an organized, coached, and competitive way to hit the dirt on bike. And while both Batten and Finchamp have soared into professional mountain biking from their NICA days, the NICA program is for every rider, at every level. Batten implores that people shouldn’t be intimidated. “I think people, especially girls are maybe scared, but there’s a community out there,” she says. “NICA’s the best. It provides that community for you.” Her advice for those thinking about mountain biking, or joining a team? “Oh just do it, you got it!” And Finchamp advises: “Mountain biking, and cross-country riding in particular, has so many facets. Have fun with the things that come naturally to you, and embrace the challenging things. Slowly but surely, it’ll all come together.” Finchamp, like Batten, somehow manages a full-time racing career—with a collegiate cross country mountain bike season, an elite cyclocross season, and a pro mountain bike season—as a full-time student. She’s double-majoring at Missouri’s Lindenwood University, on track to graduate in four years despite being told she’d need five. “I’m determined,” she says. Strong body, mind and character? Check, check and check. --- # Clif Bar Puts the Pedal Power of our People to a Purpose Source: https://www.clifbar.com/stories/clif-bar-puts-the-pedal-power-of-our-people-to-a-purpose Published: 2025-01-31 · Updated: 2025-02-19 Clif Bar has always been steeped in bike culture. Our founder Gary Erickson came up with the idea for the Clif Bar energy bar while on a 175-mile bike ride. We train on bikes. We race them. We ride them for fun. Some of us commute with them. Now, during National Bike Month in May 2017, we’re harnessing the pedal power of spin bikes in our headquarters’ gym to generate electricity. It’s believed we’re the first corporate gym to do so. We partnered with Rock The Bike of Oakland, Calif., to retrofit 12 spin bikes in our gym with generators that capture the energy our employees create while they cycle and wire it back into the electrical grid through standard wall sockets. “Our employees are using pedal power to help keep the lights on at Clif Bar,” says Joe Phillips, one of the personal trainers at our headquarters in Emeryville, Calif. “They’re generating a modest amount of electricity, but it’s a unique way to help address climate change and start global cooling.” A daily spin class with eight to 10 Clif employees will generate about 300 kilowatt hours per year, enough energy to power an average American home for 10 days.1 Clif employees also will learn about conserving energy and the environmental benefits of cycling. A large LED sign wired to the bikes keeps an ongoing tally of the total energy our riders generate year-round. A meter on the sign also shows in real time how the power our riders are generating compares with the power needed to run a cell phone, laptop computer, coffee maker and electric car. “We hope the power comparisons will help Clifsters think more about their energy use,” Joe explains. “Some may be inspired to make changes at home. Others may be inspired to commute to work on their bikes. Regardless, we’re pretty sure everyone will have a little more fun maintaining their health and wellness.” Josh Weiss, Clif Bar’s senior manager of corporate finance, already commutes to work three days a week on his bike. But he’s still jazzed about the new spin bike setup. “When 12 of us are pedaling and the sign shows we’re only generating enough power to run a coffee maker, it not only makes me more conscious of how much power is consumed by even small devices, but also the power of collective action — what if not just 12 people, but thousands or millions of people made even small lifestyle changes, what an impact we all could make.” Josh also says the fun of activating the power meter and kilowatt hour tally on the sign may inspire his colleagues as well. “It certainly could attract new people to our spin classes and may help give them the confidence to take their cycling outside for the first time. That confidence might even convert some casual cyclists into bike commuters.” Power-generating spin bikes are just one aspect of Clif Bar’s creative approach to running a different kind of business — one based on Five Aspirations, or bottom lines, including Sustaining the Planet. Clif Bar offers a variety of incentives to encourage employees to use alternative modes of transportation, including bikes. Bike-related benefits include $500 toward the purchase of a commuter bike, a rewards program for commuting to work by bike (with incentives like massages), and free bike repair and safety workshops. Hopping on a bike to commute to work helps each of us have an impact on cooling the planet, Joe notes. Transportation is responsible for almost 30 percent of U.S. greenhouse gas emissions.2 A bike commuter who rides four miles to work each day avoids creating about 2,000 pounds of carbon emissions annually, or nearly 5 percent of an average American’s carbon footprint.3 “When we get out of our cars and ride our bikes, we’re taking positive steps for the planet and our personal fitness,” Joe says. “That’s a pretty solid combination.” ## References 1. [https://www.eia.gov/tools/faqs...](https://www.eia.gov/tools/faqs/faq.php?id=97&t=3) 2. [https://www.epa.gov/ghgemissio...](https://www.epa.gov/ghgemissions/sources-greenhouse-gas-emissions#transportation) 3. [http://www.worldwatch.org/node...](http://www.worldwatch.org/node/6456) --- # Take the Kids Along for the Ride Source: https://www.clifbar.com/stories/take-the-kids-along-for-the-ride Published: 2025-01-31 · Updated: 2025-02-19 “It always feels more fun when you earn it!” he says emphatically as he begins the climb, an exposed series of small alpine switchbacks that are already making lungs burn. As the road steepens and he pushes harder on the pedals, there are no complaints and no regrets from Milo, just the uninhibited enthusiasm only a young child can possess. This may seem like extraordinarily rare behavior for a seven-year-old, but it’s less surprising when you learn that Milo’s dad has been a professional mountain biker for the past 15 years. So while his positive attitude and sense of adventure are remarkable, it’s not by accident that Milo turned out this way. Eric Porter spent most of his childhood on two wheels, first ripping around his Louisville, KY neighborhood on a BMX, and later exploring the endless network of mountain bike trails surrounding his hometown. By age 15, Eric was working in a local bike shop and regularly competing on weekends. “I skipped my college graduation to race the first NORBA nationals at Big Bear—with my parents’ approval, of course!” he says, laughing. “They really wanted me to be able to work hard at something I enjoyed. They encouraged me to follow the sport, to go to races—they were supportive of anything I wanted to do.” In his final year of collegiate racing, he won national championships in both slalom and downhill. Not long after, he was featured on the cover of Flow magazine, and his career took off. Over the next several years, Eric found himself on the podium in just about every type of contest imaginable: freeride, slopestyle, downhill—if you could do it on a mountain bike, Eric was game. Then in 2011, Eric sustained a serious concussion while trying to land a tailwhip over a 45 foot canyon gap. Unable to compete for several months, Eric had time to reflect on what he truly enjoyed about the sport, and it gave him a new perspective. With his wife, Megan, and a two-year-old son at home, Eric decided to stop competing and focus instead on the backcountry riding that brought him so much joy. He knew that sharing those adventures with his family would be a key element in his transformation. The trails at Sundance are primed and tacky. After an unusually wet winter, spring has arrived and the mountain forest is lush and green, almost jungle-like. Eric and Milo cruise through tight, shaded turns linked together by fast straights with small root drops and loose rocks, hooting and hollering as they go. The speed increases as the trail straightens out, and it’s only when the group stops to skip rocks in a small pond that they’re reminded that this ride is being led by a 1st grader. “I really like going downhill…going fast,” says Milo, who as a toddler used a balance bike to pull himself up to stand before he could walk. “But I like going uphill, too. Cross country is my favorite. Sometimes you go straight up to go straight down!” It’s fun to listen to Eric and Milo talk as they ride. As good as young Milo is, he is very aware that his dad worked hard to develop his own skills, and he knows he has much more to learn. “Make sure you go into the corner on the outside and then cross over to the inside,” says Eric as Milo overshoots a turn. “You’ll go faster that way.” They laugh and tell jokes, often sounding more like old friends than father and son. It’s obvious theirs is a special relationship, a tight bond forged through countless hours playing together in the woods. Although Eric is constantly guiding his son, his tone is always reassuring and never hints at frustration or condescension. “No pressure…ever,” says Eric. “I’ve put a lot of thought into the process of getting them outside (his younger son, Owen, is five), and the key is always keeping it super-fun—not pushing them too hard, or keeping them out too late. I like to keep it their thing, not my thing.” At one point on the ride, they have a close call, coming nearly face-to-face with an adult moose, and Milo is visibly alarmed and wisely cautious. “Everything we do out here is a calculated risk,” explains Eric. “I’m very realistic when it comes to talking to my kids about danger. It’s kinda scary and heavy at first, but I want my kids to know that there are animals out here that can stomp you!” Safety is paramount for Eric when it comes to sharing his outdoor adventures with his kids, and he stresses that education is part of the experience. “Milo knows how to read the avalanche report, he knows we need to build up to bigger goals,” Eric says. When asked what he does when something seems too hard, Milo says matter-of-factly, “We pull back. We can always do it another day.” Later that evening, after completing an admirable shred session on the Porters’ expansive backyard pump track, Milo and his brother Owen seem like any other young kids, roasting marshmallows on the fire as Megan coaxes them inside to get ready for bed. Eric smiles when Milo announces that he wants to be a professional mountain biker or snowboarder when he grows up. “I always tell him that’s a great goal to have, but there are lots of awesome things to do out there,” Eric says, thoughtfully. “We’ve never forced them to get outside. I’m just trying to introduce them to fun, life-long sports they can do on their own terms. I tell the boys to have fun, be passionate, and work really hard at the things they care about. That’s gonna lead to something good no matter what.” --- # Organize a Scavenger Hunt Source: https://www.clifbar.com/stories/organize-a-scavenger-hunt Published: 2025-01-31 · Updated: 2025-02-27 Here are a few of our favorite ideas for ultimate outdoor scavenger hunts: ## **In Your Own Backyard** You never know what you’ll find on a scavenger hunt, even in your own backyard. Take 10 minutes to look around your yard and make a list of unique things that you might miss at a glance. Remember to get low and check out the world from your child’s eye level, or even lower, to find special spots and things that will make it fun. Here are a few ideas to get you started: - Spider web - A flower bud about to bloom - A thirsty plant that needs more water (oops!) ## **Street Smarts** For kids who are comfortable roaming around the neighborhood, you can involve some of your neighbors and get your kids knocking on some doors while they’re out and about. They could look around the block for: - The most unique mailbox or front door - Animal tracks (or scat!) - A bird’s nest ## **Vacation Hunt** If you’re on vacation, a scavenger hunt is a great way to get kids to pay attention to their new surroundings and even learn something about the place you’re visiting. The possibilities are endless, but here are a few to get you started: - The flag of the state or country you’re visiting - A sign in a different language (and best guess at the translation) - A dish or drink that’s unique to that area Unless you’re hunting on your own property, we recommend checking your scavenger finds off the list as you discover them, instead of taking leaves or other objects from nature. Lots of living things are depending on them! If you want to enjoy your finds later, take pictures or bring along a sketchbook so your kids can draw them. Alright, time to get outside. Good hunting! --- # Chalk It Up Source: https://www.clifbar.com/stories/chalk-it-up Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written above are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ With families spending more time at home these days, sidewalk chalk and imaginative play are great ways for kids to have fun and stay safe. They’re also terrific tools to foster game play, kick-start imaginations, and help kids let their inner artists out. And the best thing about chalk play? There’s no fancy equipment or big backyard required—you can easily turn your driveway, patio or sidewalk into a colorful game board or canvas. Try these ideas for chalk and other play: - Shadow Trace: Lie down and trace each other’s shadows, then come back later and see how much the shadows moved. - Dress Up: Trace each other’s body outlines and then fill them in with faces, hair, clothes, and accessories. If you’re stuck, pick a theme like Beach Day, Superheroes, 50s, Western, Crazy Hair, or another favorite. - Artist Swap: Draw large rectangles or squares on the ground, one for each player. Set a timer and have each player draw in their square for five minutes or so. When the timer goes off, each artist rotates to the next “painting” and continues drawing where the original artist left off. - Bug Parade: Draw a line of your favorite bugs—ladybugs, beetles, caterpillars, spiders, bees—marching or slithering down your sidewalk. Or draw a line of butterflies or birds in flight. - Eraser: Color in a large rectangle (4 x 6 feet or more) with different colors of chalk. Fill small squirt bottles with water and spray the art with water to create a new picture. - Lily Pad Hop: Draw different sizes of lily pads various distances apart. Players take turns jumping across the “pond” by hopping from pad to pad. - Twister: Draw circles in four different colors and make cards or have another child or parent call out right/ left hand or right/ left foot, and a color. The player(s) on the circles have to place their correct hands and feet on the color called. See if they can do it without tying themselves in knots. - Grand Prix: Draw a racetrack or roadway for toy cars or ride-on toys, and then race or drive on your track. - Ring Toss: Draw three or more circles in a column or row and take turns trying to toss a rock or other object into the center of each. Create a point system and reward more points for rings that are further away from the others. No chalk? No problem. Many of the above games and activities can be played using sticks, rocks or rope to mark off areas. Here’s a recipe to [make your own sidewalk chalk.](https://www.playfullearning.net/resource/make-your-own-sidewalk-chalk-2/) ## Other ways to fire up kids’ imaginations and have fun Chalk play is a great way to get kids’ imaginations going. Try these other activities: Kids love to role play, either with other kids, or with dolls and toys. Any indoor setting can be recreated outdoors, with just a couple of props or by drawing with your chalk. Create a play store, restaurant, kitchen, classroom, or doctor’s or veterinarian’s office. Make mud pies or other concoctions to eat in your kitchen or sell in your store. All the outdoors is a stage. Bring costumes or puppets outside and put on a show. Or show off some of your new dance moves from your hopscotch dance party (above). Draw and cut out paper tickets or make programs. Play outdoor charades. Or [make your own musical instruments](https://redtri.com/homemade-instruments/slide/12) and rock out in your driveway or yard. What would summer be without water? Go fishing in your backyard or driveway by filling a kiddie pool or other large receptacle with water. Add some fish (cut fish shapes out of plastic or sturdy cardboard­, and punch or cut a hole in each fish head) and then go fishing with a stick tied with string and an opened paper clip on the end. Or float rubber ducks and have fun catching them with a net. Make a [cork raft or sailboat](http://www.slowfamilyonline.com/2014/06/10-ways-learn-backyard/) or fold and sail a [paper boat](http://www.slowfamilyonline.com/2013/02/how-to-make-a-paper-boat/). Put an outdoor twist on a traditional game. Mark off a tic tac toe board with sticks, then collect rocks and paint them in two distinct designs or colors (for Xs and Os) to play your game. Play pickup sticks with real sticks: Drop sticks in a pile. Players take turns trying to remove one stick without disturbing the others. When a stick from the pile is disturbed, the next player takes a turn. When all the sticks are gone, players total their number of sticks to tally points. With a little imagination, chalk or no, your sidewalk or other outdoor space can provide hours of fun. _Some of the above activities were adapted from _[_Fed Up with Frenzy: Slow Parenting in a Fast-Moving World_](http://www.amazon.com/Fed-Up-Frenzy-Parenting-Fast-Moving/dp/1402265255)_, which contains these and 300+ fun family activities._ --- # Swords to Ploughshares Source: https://www.clifbar.com/stories/swords-to-ploughshares Published: 2025-01-31 · Updated: 2025-02-19 Michael O’Gorman didn’t start out with the intention of becoming a nonprofit executive. After coming of age during the civil rights movement of the 1960s, he felt the call of the land, and became a farmer in 1971. For nearly 40 years, he worked for some of the largest organic farms in North America, at one point managing more than 1,600 acres in California and Mexico growing organic fruits, vegetables and herbs. But 9/11 changed the trajectory of his career forever. His daughter worked across the street from the World Trade Center, and while she survived the attack, the experience rattled their family. Not long after, his son joined the Coast Guard, and Michael started thinking seriously about ways to support returning veterans. Inspired by a study that showed America’s military volunteers come disproportionately from rural communities, he and a handful of other California farmers launched the nonprofit Farmer Veteran Coalition in 2006. Their goal was to help veterans become successful farmers by offering scholarships, financial assistance and mentorship opportunities with established farmers. They also introduced the “Homegrown by Heroes” program, a logo that identifies agricultural products made by military veterans. A decade later, his Davis, Calif.-based organization has helped almost 10,000 veterans from around the nation who have sought FVC's help with making their way in the world of farming. The organization is supported by grants from organizations including the Clif Bar Family Foundation, as well as individual donations and government funding. ## **Why do veterans make great farmers?** People in both the military and farming tend to be larger-than-life. I think it’s the desire to experience life head-on, not second-hand. Our country is going to go to war to defend itself? These are the people who say “OK, I will do that.” Our country needs people to feed it? They say “OK, I will do that.” There’s a willingness to take on the hard things themselves instead of sit back. I feel blessed to get to work with them because of the way they handle life and the strength of character they bring into everything. ## **What kind of farmer does the typical veteran end up becoming?** If there’s a trend, it’s a lack of a trend. They do absolutely everything. We have veterans with farming backgrounds and without, veterans that are able-bodied and injured, veterans with every crop and animal known to man on every scale and size of farm with every strategy about how they want to grow and sell. That’s a really beautiful thing. ## **Are many veterans interested in farming organically?** Absolutely. The interest in organics is enormous, although it’s not your typical 1970s organic farmer. The personal health aspect of organic farming is one that’s very appealing to veterans, since a huge part of the military is physical preparedness. There’s also a libertarian streak, like not wanting to be dependent on large suppliers. I call it organics-with-the-Second-Amendment. ## **Why not exclusively focus on organic farming?** One of the first veterans I met from out of state was a young man from Florida who had been badly injured when he ran into an IED (improvised explosive device). He was in rehab in Southern California re-learning how to walk and talk. He had grown up on a small farm in Northern Florida, and now all he could do was think about the farm, what the mist from the sprinklers felt like, what driving the tractor felt like. I eventually helped him start his farm, but he said, “I don’t know about this whole organic thing. My parents told me organic was for kooks and hippies, do I have to be organic to work with you?” And I said no. In the same way we had to put politics aside when we started the organization, I had to put how somebody farms aside. We support the veteran’s choice of how they farm. ## **What accomplishment are you most proud of?** There is now a social movement of veterans interested in agriculture. We created something that didn’t exist before: the connection between two really, really critical parts of our society, two of the largest sectors of our economy, the two things most credibly instrumental to our security as a nation. Building something that wasn’t there before? Not everybody gets to do that in life, so that’s pretty cool. I pinch myself every day. --- # Protein and Summer Adventure Sports Source: https://www.clifbar.com/stories/protein-and-summer-adventure-sports Published: 2025-01-31 · Updated: 2025-05-08 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ It’s time to hang up the spring jackets and layers and gear up for your favorite summer sports. When you’re out there in the sunshine, hiking, rock climbing, or training for a competitive endurance event, it’s important to have a nutrition plan. You may have nailed a good breakfast and packed the fluids, but don't forget to throw a recovery snack in your bag as well. What you eat after you finish helps your muscles recover and get ready for the next session. This is where protein comes into play. ## **Why proteins are important in an athlete’s diet** Proteins are made up of small parts (think building blocks) joined together in long chains. These small parts are called amino acids. There are 20 different amino acids that join together to make all types of proteins, which can be found almost everywhere throughout your body—in muscles, bones, brain cells, blood, skin, and even fingernails. Nine of these are considered essential amino acids that can’t be made by your body and must come from food.1 The protein you consume from food is used to manufacture body protein used for growth, tissue repair, muscles, and organs. Virtually every part of you needs protein to stay healthy! When you exercise, your body requires even more protein than usual to strengthen and repair muscle1. ## **How much protein do you need each day?** If you were heading out to go kayaking, you’d plan for weather and wear the right gear. In the same way, you also need to plan your protein intake to maximize its benefits: the amount and timing are important. The volume of protein you require depends on your body size and the type and regularity of the exercise you are doing. A general daily protein intake range for athletes is 1.2 to 2.0 g/kg/d.2 The higher end of the range is usually recommended during periods of high intensity training or when overall energy intake is reduced. ## **Spreading protein out throughout the day** From surfing to mountain biking or anything in between, spreading complete protein meals and snacks out evenly over the day will help your body better adapt to training. You're making sure your body has a regular supply of protein for muscle building and repair. Current science recommends that athletes aim to consume 0.3 g/kg body weight (generally 15-25g complete protein) after your workout and at each of your meals spread out throughout the day.2 A regular intake of protein will also help you feel full and keep your energy levels stable. High quality proteins come from animal sources and soy products and contain all the essential amino acids. Proteins are also found in a variety of plant-based foods like nuts, seeds, legumes, and even whole grain foods. ## **Here are some easy ways to include a variety of protein in your diet throughout your day:** Breakfast: Three _egg_ omelet with veggies Snack: _Cheese_ and wholegrain crackers Lunch: Caesar salad with _chicken_ Post training snack: Berry smoothie _(soy_ _milk_, _soy yogurt_, berries) and a handful of _nuts and seeds_ Dinner: _Lentil_ curry and _plain yogurt_ ## **When is the best time to consume protein?** For optimum recovery, aim to consume a source of high protein soon after you've finished working out.3 Although a nicely prepared organic chicken breast may be an ideal source of protein, it’s not really convenient to throw that in your gear bag. That’s why it’s helpful to have a portable source of complete protein on hand, especially if it's combined with great flavors like vanilla, chocolate, and hazelnuts. (Hint: check out (Hint: check out [CLIF Builder’s 20g protein bars](https://www.clifbar.com/collections/builders)!) ## **References** 1. International Society of Sports Nutrition position stand: protein and exercise. Bill Campbell, Richard B Kreider, Tim Ziegenfuss, Paul La Bounty, Mike Roberts, Darren Burke, Jamie Landis, Hector Lopez and Jose Antonio. Journal of the International Society of Sports Nutrition 2007 4:8 2. Joint position statement by the Academy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and American College of Sports Medicine (ACSM). Nutrition and Athletic Performance; Medicine & Science in Sports & Exercise: March 2016 - Volume 48 - Issue 3 - p 543–568 3. Protein – Which is Best? Jay R. Hoffman\* and Michael J. Falvo\*J Sports Sci Med. 2004 Sep; 3(3): 118–130 --- # ​The Freedom to Play Source: https://www.clifbar.com/stories/the-freedom-to-play Published: 2025-01-31 · Updated: 2025-02-19 It looks like a typical scene from one of thousands of summer day camps across the country. And in most ways, it is. Like all kids everywhere, the kids at Rainbow just want to play. But when you’re transgender, gender expressive, or gender non-binary, as these kids are, the simple joy of playing your heart out can be overshadowed by fear—fear that you won’t be able to be yourself, that other kids will make fun of you or bully you or out you. Rainbow Day Camp in El Cerrito, CA, is a safe space for transgender and gender creative kids. At Rainbow, they can completely be themselves. They can wear whatever they want. They can be called by whatever name and pronoun they prefer. They can just be. “Summer camp should be a magical experience. It’s not quite family, not quite school—just a place where you’re able to have fun and be free,” says Sandra Collins, who founded the camp in the summer of 2014. Sandra was inspired to start Rainbow by her youngest child, Scarlett, who at age 2 refused Christmas gifts of legos and boy clothes that were “poo-poo colored.” Identified male at birth, Scarlett was clear from a very young age that she was meant to be a girl. She knew who she was. When Scarlett was five, she had a bad experience at summer camp—a friend outed her as an anatomical boy. Although initially devastated by the betrayal, Scarlett was “incredibly resilient,” Sandra recalls, and by the end of the day had decided to forgive her friend and return to camp. “Having a secret at age 5 is a really hard thing to carry,” Sandra says. “Just being able to relax and play and be silly is harder for kids who are fragile.” Statistically, trans and gender non-conforming kids have it tough. While in grades K-12, transgender youth reported high rates of harassment, physical assault, and sexual violence.1 90% of transgender students have heard negative remarks about their gender expression in school. 2 That’s where Rainbow comes in. This summer, 45 kids ages 4-11 have found a safe space to play—and a community of people who look like them. “Our camp counselors, they’re not role models, they’re ‘possibility models,’ as Laverne Cox says,” Sandra notes. “These kids worry about, ‘Is anyone going to love me? Am I going to be successful?’ Here, they can look at their counselors and see that they can grow up and be ok.” Camp Director AK Kramer is one of those possibility models. They have been with Rainbow since the beginning, and they say all the counselors do everything they can not just to help kids feel safe, but to help them feel seen and heard. “My favorite thing about Rainbow is just a feeling, really. Anything could be happening, we could be playing a game or reading a story or taking a nature walk, but it’s the essence about this space that feels empowering,” AK explains. “I mean, it’s a bunch of children who know themselves better than most adults do! There’s something very reassuring about that, even as an adult.” One of those self-aware children is Henry, a petite almost-8-year-old in a glittering gold minions tee with rainbows painted on both cheeks. “If you’re telling a story about Rainbow, I want you to tell people about me,” he says. “You should say, ‘He is a gender fluid boy that wants to be a girl.’” Henry adjusts his outfit, moving a rainbow ribbon from his neck to his waist while imagining what he’ll look like when he’s a girl. “I think my name would be Kate. With a K. And I would have long, long hair in a ponytail. Dark purple hair.” (Purple is his favorite color.) “I would wear big black nerd glasses and a galaxy shirt with a mustache on it, a denim skirt and galaxy shoes that had lace,” Henry pauses and considers for a moment, then nods in satisfaction. “Yes, and I would always be really happy.” Across the playground, Kris the camp counselor is being chased by a herd of five-year-olds in a game of Big Bad Wolf. It’s superhero week at camp, and all the kids have decided on their super powers: Laser fire! Ice power! Telekinesis! The kids fire imaginary powers from their fingers as they surround Kris and climb him like a tree, giggling all the way. In a room just a few yards away, the 8- and 9-year olds are surrounded by piles of fabric and tulle and tinsel. They’re busily crafting costumes, which they’ll model at the end of the week in a camp fashion show. Scarlett, now 9, is there, turning sparkling orange netting into a goldfish. Her friend Logan, also 9, is eager to talk about what makes Rainbow special: “It’s very fun. You can make stuff and there’s, like, water day and wacky hair day.” A camper named Noah (Neo to their friends) interrupts to say that today is actually wacky hair day, pointing to their own wild pink locks as an example. “If you come here, you can feel free,” Logan continues softly. “It’s ok to be yourself and nobody can judge you.” That freedom and confidence and pride are exactly why Rainbow exists. “Kids don’t have to edit and make themselves small. They can be as big as they want to be,” says Sandra. “They can just be kids.” ## **References** 1. Grant, Jaime, Lisa Mottet, and Justin Tanis (2011): Injustice at Every Turn: A Report of the National Center for Transgender Equality and National Gay and Lesbian Task Force 2. Greytak, E. A., Kosciw, J.G., and Diaz, E. M. (2009): Harsh Realities: The Experiences of Transgender Youth in Our Nation’s Schools, New York, GLSEN --- # What to Eat on Game Day Source: https://www.clifbar.com/stories/what-to-eat-on-game-day Published: 2025-01-31 · Updated: 2026-09-17 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity_ Nutrition and staying energized can impact the enjoyment kids get out of sports. There’s nothing like a grumbling belly to sap energy and ruin an otherwise fun practice. It’s important to provide the right kind of fuel for kids’ bodies and imaginations during play and activities like sports. Kids’ bodies and minds are constantly in motion — from racing around at recess to learning complex new math concepts to absorbing a new skill in their favorite sport. Our nutrition tips for kids will give you ideas for getting the right fuel into those growing bodies so they can do their best out there. You’ll find fun facts and easy ideas for an overall nutritious diet as well as game-day nutrition. ## Everyday Fuel Between meals and snacks, active kids can eat up to five or six times a day. A balanced diet with things like carbohydrates, protein, fiber, fruits, and vegetables will help keep them going and growing. Specifically, whole grains are important for keeping those little budding athletes energized. Examples of energizing whole grains are: - Oatmeal at breakfast - Whole-wheat bread at lunch - Whole-grain crackers or bars like [CLIF Kid Zbar](https://www.clifbar.com/collections/clif-kid-zbar)® energy snack bar for snacks - Brown rice or whole-wheat pasta at dinner ## Pre-Game Planning For kids, it’s most important to make sure they are eating healthy, balanced meals in the days leading up to competition. And you want to be sure they are getting enough to eat to support their sport. Kids participating in endurance-focused sports like swimming or running may need to eat more than those who participate in more sprint or stop-and-go sports like BMX racing or gymnastics. Teach kids how to listen to their bodies so they know when they’re hungry and when they’re full. In the days leading up to competition, make snacks easily available to active kids. Kids welcome the freedom to satisfy their hunger themselves (and these young athletes seem like they’re _always _hungry), so it’s a great idea to have a snack station at home or in the car where kids are free to grab an energizing snack like peanut butter crackers, whole-grain pretzels, or a CLIF Kid Zbar energy snack bar before the game. Another major factor in pre-game nutrition is hydration. It’s important for kids to drink water all day long, not just while practicing and playing. So be sure to fill up those water bottles! ## Pre-Game Snacks Sometimes a snack is all kids need before a game or match. For shorter-duration sports like basketball or volleyball, a small snack might do the trick. For longer-duration sports like golf, baseball, softball, or gymnastics meets, a larger snack may be needed to fuel their bodies for an extended period of time. Pre-game snacks should be a source of carbohydrates to provide energy. Beyond that, a small amount of protein can help satisfy hunger for the longer-duration sports listed above. Be aware of the fat content of pre-game snacks as this can slow digestion. Choose snacks that are lower in fat, or rather, not high in fat like pastries or fried foods. Here’s a list of ideas to try for a pre-game snack with your little athlete: - CLIF Kid Zbar energy snack bar - Crackers and peanut butter - Peanut butter and jelly sandwich - Pretzels - Trail mix - Animal crackers - Tangerine or grapes and cheese stick - Dried fruit - Fruit yogurt and granola - Cereal and milk - Banana and nut butter ## Meals for Little Athletes Before a Game No matter what time they play, the best game-day nutrition includes a balanced meal a few hours before competition. Focus on carbohydrates for fuel, with moderate protein, fat, and fiber so as not to make them feel weighed down or sluggish. A meal can be created in a multitude of ways. For midday games, a breakfast might be one of the following: - Whole-grain toast with jam, fruit, and eggs - A bowl of oatmeal with nut butter and dried fruit - Yogurt and granola fruit parfait And for evening games, here are some great lunches: - A peanut butter and jelly sandwich with fruit and graham crackers - Whole-grain pasta with chicken and vegetables - Grilled cheese with a side of sliced fruit or veggies If the game is too close to wake-up time, go for a lighter meal and then keep the snacks coming before and during the game. An hour or so before game time, remind your kid to get their snack on. CLIF Kid Zbar energy snack bar is sized for little hands and has 10-12 grams of energizing whole grains from organic oats to fuel kids’ active bodies. ## Snacks Between Games Many young athletes will find themselves at tournaments, playing multiple games or matches in one day. In these situations, it can be challenging for them to eat enough between games to replenish their energy and prepare for the next event. If your little athlete only has 30-60 minutes between games, a smaller, easy-to-digest snack is a great choice. Foods like a CLIF Kid Zbar energy snack bar, dried fruit, pretzels, fruit, a yogurt drink, or fruit snacks could work well. With that said, if a child can eat a larger quantity of food and still feel OK to compete, this could be helpful in getting more needed energy. When there is more time between games, such as one to two hours, encourage kids to eat a balanced meal that includes carbohydrates and protein. Sandwiches are a great option because they’re portable and balanced. Smoothies, burritos, or bowls are also great choices. Consider packing a cooler with a variety of sandwiches to keep with you all day or plan ahead where you can pick up a quick meal for your athlete. ## Competition Essentials Especially if your player had a lighter meal before competition, you’ll want to have easy-to-digest snacks with energizing carbohydrates available during the game. Halftime snacks like orange slices are always a kid favorite. Staying hydrated is also important. Water is the best option and should be the primary hydration source for kids.1 Sports drinks in combination with water and coconut water are also good choices for games lasting over an hour, as they contain fast-acting carbohydrates and electrolytes. ## Post-Game Snacks Kids need protein for their growing bodies, especially after a game. Kids love our [CLIF Kid Zbar® Protein bars](https://www.clifbar.com/collections/clif-kid-zbar-protein) in [Cookies ’n’ Creme](https://www.clifbar.com/products/clif-kid-zbar-protein-cookies-creme), [Chocolate Chip](https://www.clifbar.com/products/clif-kid-zbar-protein-chocolate-chip), [Chocolate Mint](https://www.clifbar.com/products/clif-kid-zbar-protein-chocolate-mint) flavor and [Cinnamon Crunch](https://www.clifbar.com/products/clif-kid-zbar-protein-cinnamon-crunch). These protein bars can help quiet rumbling tummies after a game and curb their hunger until mealtime. For post-sport mealtime, give your athlete a balance of carbs, protein, and fat to support their growing body. If it’s not quite mealtime, or you need something fast and easy, a balanced snack can be a good option too. Post-Game Snack Ideas: - CLIF Kid Zbar Protein - Yogurt tubes - Peanut butter crackers - Cheese stick and tangerine - Trail mix - Chocolate milk - Jerky and banana - Smoothie All these nutrition tips for kids combined with a good night’s sleep each night can help your budding athlete take on the world. ## Reference 1. Petrie HJ, Stover EA, Horswill CA. Nutritional concerns for the child and adolescent competitor. _Nutrition_. 2004;20(7-8):620-631. doi:10.1016/j.nut.2004.04.002 --- # Nurturing the Seeds of Community Source: https://www.clifbar.com/stories/nurturing-the-seeds-of-community Published: 2025-01-31 · Updated: 2025-02-19 _Since its_ _inception in 2008,_ In Good Company _has helped_ _develop_ _community gardens, restore_ _forests andwetlands, and build homes across the country—in West Oakland, CA; New Orleans and Lousiana's Gulf Coast; Exeter in California's Central Valley; the Stanislaus National Forest; the Hopi Reservation in Arizona; and in the Bronx, NY, where this story takes place._ Back in the '80s, the Garden of Youth on the corner of East 182nd Street and Prospect Avenue in New York’s Bronx was meant to be a community garden and a green place where kids could play. But by 1999, it had lapsed into a barren space_—_8,000 square feet of garbage and debris with just two small, lonely garden beds kept alive and growing by one passionate local gardener named Rufina Medina. When she started working those two small plots 17 years ago, Rufina had to struggle just to keep two beds’ worth of herbs, vegetables, and Mexican greens alive. Neighbors and local businesses had been using the vacant lot as an unofficial dumping ground for years, leaving furniture, bottles, and all kinds of trash on both sides of the fence. "As I started cleaning it up, people walking by would stop and call through the fence and say, 'You're working too hard, why are you working so hard in that dump?'" Rufina recalled. "I'd tell them, 'I just like gardening, I want to make this cleaner.'" She enlisted her elderly mother and other family members to help clear out all the garbage. Even with all of them working together, it took a good six months to clear the space. And then, for the next 17 years, Rufina and her family were on their own to try to maintain the garden. --- # Raising Kids to Love the Outdoors Source: https://www.clifbar.com/stories/raising-kids-to-love-the-outdoors Published: 2025-01-31 · Updated: 2025-02-27 Exploring the outdoors is something we've always enjoyed doing as a family. We try to make it a point to get some fresh air daily, even if we just go for a short walk. Kids feel a deep connection to nature from the very start of their lives. All we have to do as parents is open up that space for them to explore, and watch their imagination flow. Melanie and I use to talk about how we couldn’t wait for the kids to reach that age where they can go off and play outside without the need to have us attached to them. Jax and Ero are now three and two years old, and are totally capable of playing independently. The funny thing is that now that we have that freedom, we want to be even more involved in their playtime. Seeing their faces light up as they make discoveries here and there really teaches us adults to appreciate the little things. Ero, the youngest (but definitely the bravest), really enjoys getting her hands dirty; she can spend her entire day outdoors. Creeks, greenways, and nature preserves fuel her imagination. I remember making a flower crown with all the flowers she had collected and the smile on her face was the cutest thing. And then that same day, Melanie showed Ero how lizards can make really neat and unique earrings. (No lizards were harmed!) As a kid Melanie loved catching lizards and letting them bite down on her ear lobes. Crazy, but that’s our Ero, flower crowns with lizard earrings, and we wouldn’t change her for the world. Now Jax, on the other hand, can spend hours drawing on the pavement with chalk, riding his bike, and playing any sport at all--but he cannot have one speck of dirt on him. It’s fascinating how these two kids can be raised in the same house yet have completely different personalities. This kid and his sports though--his hand-eye coordination constantly amazes us. This is the boy who learned how to walk while chasing after a soccer ball, as if the sport was calling for him. So different from each other, these two, but one thing they share in common--no matter what funky mood they're in, nature is the perfect formula to get them grinning again. Not only do we think outdoor play is the most entertaining form of play, but we believe it to be extremely important for our kids' early developmental stages. Outside, they can use all their senses--seeing trees, hearing birds, touching water, smelling flowers and even tasting the raindrops. This self-awareness allows them to build connections in their brain, which set up a foundation for the rest of their lives. We are so excited to continue witnessing the new ways that Jax and Ero will discover to use the outside world as their personal playground. _Words and photos by Mel and Vanessa Roy, of _[_Mommy Squared_](http://www.mommy-squared.com/)_._ --- # Walk and Roll to School Source: https://www.clifbar.com/stories/walk-and-roll-to-school Published: 2025-01-31 · Updated: 2025-02-27 ## **Walking and Talking** Not only does starting the day with physical activity boost energy levels, but it allows us to spend time having real conversations with our kids, with fewer distractions. On the way to school I'll hear about the excitement over an upcoming art project or nervousness over a quiz. And on the way home, reflections on the day come out more naturally--I don't have to kick off the conversation with, "How was school today?" And when we have time for a slow-paced walk, we can literally stop and smell the flowers. ## **Two Wheels Are Better Than Four** Biking or scootering to school feels fast and free. Plus, riders can hop off to explore things they find along the way. Our family found that the uphill segment of our commute requires walking (plus occasional whining). But we get there! During the summer months, I reinforced these bike and scooter safety lessons with my kids so we’re ready to roll to school together: - ALWAYS wearing a helmet. - Stick to paved paths, bike lanes, and sidewalks. - Wait for cars to pass at intersections, and make eye contact with drivers before crossing - Go at a safe speed and follow traffic safety rules. - Be respectful of pedestrians sharing the sidewalk. I ask my kids to say “Good morning,” and “Excuse me” as well as dismount when they see people ahead. I know that my kids have the skills to ride, but they still need to work on bike safety. It may take a few more years of practice before I let them bike to school alone. Here are safety tips for biking around town: [Top bike safety tips from Safe Kids Worldwide](https://www.safekids.org/safetytips/field_risks/bike). Our goal this year is to walk more frequently than we drive. Bonus points if we run, skip, or cartwheel! _By Heather Flett and Whitney Moss, creators of _[_510Families.com_](https://www.510families.com/)_._ --- # Ghastly Good Fun Source: https://www.clifbar.com/stories/ghastly-good-fun Published: 2025-01-31 · Updated: 2025-02-27 ## **Ghastly Good Fun** The big secret to a successful Halloween party is the games. Look for games that really encourage kids to move around. Here are a few ideas: - **Ghost in the Graveyard:** This classic game is a combo of hide-and-seek and tag. Choose one person to be the ghost, and a spot to be home base (if you have a fake gravestone as part of your outdoor Halloween décor, that makes a great base). Players stand at home base and close their eyes while the ghost hides. Players count: “One o’clock, two o’clock, three o’clock …” until they get to 12 o’clock. Then they shout “Midnight!” and scatter, searching for the ghost. Whoever finds the ghost calls out “Ghost in the graveyard!” That’s the cue for all players to race back to base with the ghost in pursuit. The first person the ghost tags, or the last one to reach the base, is the next ghost. - **Costume Relay: **Collect a bunch of dress-up accessories that can mostly work with costumes kids are already wearing—things like capes, big shoes, scarves, hats, glasses. Divide them into two piles, one for each team of relay racers. To play, kids must run to the pile, grab one item, put it on, and run back to their team. Then they must hand off their item to the next player, who has to put it on, run to the pile, add another item, and run back. Keep going until the last player is wearing every item from the pile. - **Frightening Freeze Dance: **Cue up some monstrous tunes and get the kids dancing. Have your DJ stop the music unexpectedly and yell, “FREEZE!!!” All the dancers have to freeze in position immediately—and hold that pose until the music starts again. If a player doesn’t freeze immediately, they have to do 10 jumping jacks (really spooky ones, of course) before they can start dancing again. - **Boooo Bottles: **This one is a take on the old carnival ring toss game. Wrap some empty bottles in glow-in-the-dark duct tape and arm the kids with glow stick bracelets. Everyone can compete (in the dark, of course!) to see who can toss the most bracelets onto bottlenecks. ## **The Treats Are The Trick** Even candyholics can max out at this time of year, so to keep your kids healthy, serve up the kind of goodies that have Halloween spirit, but are nutritious too. Here are a few options: - **Zippity Dip: **Serve a black-bean dip with some orange veggies: carrots, bell-pepper strips, baked sweet-potato chips. You can even carve out a small pumpkin (or another autumn gourd) to use as a bowl for your dip. - **Jack-o’-Lantern Pizza: **A round pizza crust makes the perfect “canvas” for a jack-o’-lantern face—veggies of all shapes and colors are perfect for eyes, noses, garish grins and more. To make your pizzas healthier, start with a whole-wheat crust and go easy on the cheese. Top-your-own pizza is a fun party activity, too. - **Roasted Pumpkin Seeds: **Save those seeds when you carve pumpkins! Toss with a little olive oil, salt and pepper and then roast in the oven. You can also experiment with flavorings like cinnamon, chili powder, or curry. The result is a yummy snack that includes protein, magnesium, and zinc. - **Bowl of Eyeballs: **A big bowl of chilled grapes does the trick every time when you tell kids to close their eyes and pick an eyeball. Making up a spooky story about how all these eyeballs ended up in a bowl will have everyone shrieking—and eating more fruit—in no time flat. --- # The Great Trail: Vancouver Source: https://www.clifbar.com/stories/t3-adv-the-great-trail-vancouver Published: 2025-01-31 · Updated: 2025-02-19 _We at Clif love the way The Great Trail promotes outdoor adventures and helps protect the places we play. So, in celebration of Canada’s 150th anniversary in 2017, we funded a 150-kilometre (93.2-mile) stretch of The Great Trail. We’re looking forward to an ongoing relationship, raising awareness of this epic adventure opportunity, helping bring the trail to life, and inspiring people to get out there—whether it’s on a 10-day wilderness trek or a jog on a downtown footpath._ Jutting into the ocean on a seaside path in British Columbia’s elegant provincial capital of Victoria, Clover Point is The Great Trail’s official western “Mile Zero.” It’s a scenic spot on a popular seaside path in a cycle-crazy city that boasts the nation’s highest bicycle ridership. Clover Point is also a gravel beach access point to launch kayaks into the Salish Sea, a network of sheltered, island-dotted waterways between Vancouver Island and the BC mainland. Usually, travelling between Victoria and the rest of Canada involves a 100-minute ride via BC Ferries. The ferry sector is officially part of the Trans-Canada Highway, and The Great Trail was set to follow the same route. That’s until Robert Holley and his colleagues at the non-profit BC Marine Trails Network came up with an alternative agenda for that motorized “hole” in The Great Trail. They created a watery wilderness route perfect for paddling, complete with conveniently spaced campsites and provincial parks along the The Great Trail’s only saltwater stretch. Their recently launched [Salish Sea Marine Trail](https://www.bcmarinetrails.org/links/our-marine-trails/salish-sea-marine-trail) is 160 miles (257 km) of island-hopping from Victoria to Vancouver, retracing the footsteps (or paddle strokes) of the local Coast Salish people who once paddled their canoes throughout these protected waters. “It seemed obvious,” says Robert Holley, a BC Marine Trail board member and keen kayaker. “Both Vancouver and Victoria—BC’s two biggest cities—look out onto wilderness from their downtowns. And in between is perfect paddling terrain.” Sheltered from the worst of Pacific storms by Vancouver Island, the Inside Passage separating “The Island” from BC’s coast is busy commercial and recreational fishing territory, particularly for salmon. Cruise ships ply to and from Alaska. Ferries service Northern BC islands and coastal indigenous communities without road access. Island residents and cottagers commute with small boats, and the region offers some of the world’s best sailing waters. Having a spectacular sea trail through a unique and wild eco-system adds a jackpot of diversity to the transcontinental Great Trail, offering access and an up-close peek into some of BC’s 15,985 miles (25,725 km) of coastline where humpbacks breach; orcas travel in pods; grey whales, dolphins and clouds of seabirds feed in rich waters; and grizzly bears prowl rugged shorelines. Starting from Victoria, it’s a lovely meander northward through fresh salty air, as you thread through a maze of lush and hilly Gulf Islands. Stock up on organic goodies at Saltspring Island’s lively Saturday farmer’s market. Hike up Pender Island’s Mt. Norman for dramatic sunset views. Grill a fresh salmon over a camp fire on a deserted sandy beach under the stars. The two longer stretches of more open water you must cross to reach mainland BC’s Sunshine Coast notch the week-long crossing up into experienced kayaker territory. Yet shorter routes like the Victoria to Nanaimo section are perfect for intermediate paddlers. So is following the Sunshine Coast’s trail of beaches southward past Keats and Bowen Islands with Howe Sound’s wild, snow-capped Coast Mountain peaks announcing your arrival into vibrant Vancouver. “You don’t need to paddle the entire Salish Sea route to be moved by its stunning, raw nature,” says Robert Holley. “The Great Trail is meant as an inspiration to get you out there, even if it’s just a short urban paddle around downtown Vancouver.” Canada’s third biggest city is perched on the edge of wilderness and surrounded by the ocean, with mountains as a backdrop. It’s an active urban playground where outdoor-loving Vancouverites live, work, commute, and play on The Great Trail daily. Kids to pros walk, jog, and cycle the Seawall that encircles the 1,000-acre (405-hectare) temperate rainforest of Stanley Park, which lies smack in the center of downtown. “You don’t need to paddle the entire Salish Sea route to be moved by its stunning, raw nature,” says Robert Holley. “The Great Trail is meant as an inspiration to get you out there, even if it’s just a short urban paddle around downtown Vancouver.” Canada’s third biggest city is perched on the edge of wilderness and surrounded by the ocean, with mountains as a backdrop. It’s an active urban playground where outdoor-loving Vancouverites live, work, commute, and play on The Great Trail daily. Kids to pros walk, jog, and cycle the Seawall that encircles the 1,000-acre (405-hectare) temperate rainforest of Stanley Park, which lies smack in the center of downtown. And now they’re heading up the Sea to Sky route, a spur of The Great Trail. Sure, there’s a speedy highway etched into the cliffs of Howe Sound, a network of dramatic fjords just northwest of the city. But it’s so much more fun to savor sea breezes on the 24-mile (39-km) [Sea to Sky Marine Trail](https://www.bcmarinetrails.org/links/our-marine-trails/sea-to-sky-marine-trail), paddling to the outdoor activity-mecca of Squamish, then hiking, biking, or cross country skiing another 50 miles (80 km) north toward Whistler Mountain, another outdoor playground—and the site of the 2010 Winter Olympics. --- # The Great Trail: Saskatchewan Source: https://www.clifbar.com/stories/t3-adv-the-great-trail-saskatchewan Published: 2025-01-31 · Updated: 2025-02-19 _We at Clif love the way The Great Trail promotes outdoor adventures and helps protect the places we play. So, in celebration of Canada’s 150th anniversary in 2017, we funded a 150-kilometre (93.2-mile) stretch of The Great Trail. We’re looking forward to an ongoing relationship, raising awareness of this epic adventure opportunity, helping bring the trail to life, and inspiring people to get out there—whether it’s on a 10-day wilderness trek or a jog on a downtown footpath._ As far as Brian Krumm can see in every direction, a vivid green landscape stretches towards a bright blue horizon, seemingly endless fields of oats shimmying in a prairie breeze. “Almost all of this—our 2,880 acres of organic oats—will end up in Clif bars,” says the fifth-generation farmer. Organic rolled oats is one of the primary ingredients in Clif bars, and the majority of those crops are grown in Canada on vast patchworks of farmland that make up the heart of the Prairies—farmland like Brian’s. He and his family live on a homestead near Pense (pop: 532), 25 minutes west of Saskatchewan’s provincial capital of Regina. And just four miles to the north, The Great Trail follows a rural route on the edge of their farm. “It’s along a no-name dirt road through an isolated area where we went as kids in summer to pick Saskatoon berries,” he remembers. “These days it’s sometimes used by local Hutterite farmers, but mostly it’s quiet, flat, and great for cycling and snowshoeing.” Prairie country roads generally run in straight grids past big old red barns where horses graze in paddocks and tractors send up puffs of dust as they work their fields. Dramatic sunsets paint the phenomenally wide-open skies magenta, maroon, and gold, silhouetting grain elevators and silos, which are the closest things to skyscrapers in these parts. What doesn’t run straight in this table-top landscape are rivers. Grinding winding paths down into the plains, they have, over eons, created scenic, snaking gorges that loop and meander—ideal terrain for paddling and hiking. One such stretch on The Great Trail near Krumm Farm is Wascana Valley Trails, a popular park for kayaking with 9.3 miles (15 km) of hiking, mountain biking, and cross-country skiing trails for every skill level. Just 8.5 miles (14 km) to the north, Wascana Creek flows into the Qu’Appelle River near Lumsden on The Great Trail. There’s a walking tour here that takes visitors through 51 historical sites and buildings in the classic prairie town, including the 1904 Canadian National Railway station. Lumsden is also the transition point where The Great Trail becomes a waterway, a canoe and kayak launching point into a 97-mile (155.67-km) oxbow-riddled route of the Qu’Appelle River. The spectacular Qu’Appelle Valley Waterway winds in a leisurely current through a chain of four lakes alongside prairie grass-covered slopes or steep clay banks between Lumsden and the historic town of Fort Qu’Appelle. Paddle through Indian reserves, past small communities set in a gentle landscape of birch groves, where purple crocuses grow wild and you can toss a line into the water and reel in a walleye, northern pike, or whitefish. It’s one of the Prairies’ best kept paddling secrets. First Nations once travelled this route in search of buffalo who sheltered in the wooded coulees (ravines) during winter. Then in 1864, the Hudson's Bay Company built Fort Qu'Appelle as a bustling fur trading post, a vital trail hub between far-flung forts for hunters, traders, pioneers, and missionaries. These days, the HBC’s original fort houses the small town's museum, and the valley is lakeside cottage country for Regina residents. In summer, it’s a busy beach destination with local walking and cycling trails. In winter, hardy Saskatchewan residents morph the frozen lake landscape into a snowy playground dotted with mini-villages of ice fishing huts and a cross-country ski and snowshoe haven beneath the trademark Prairie blue skies. “Designating The Great Trail through remote rural areas like this makes people look more closely at places they might not have thought to visit. It helps them learn more about the country,” says Brian Krumm, “and it helps bind people together.” --- # The Great Trail: Tuktoyaktuk Source: https://www.clifbar.com/stories/t3-adv-the-great-trail-tuktoyaktuk Published: 2025-01-31 · Updated: 2025-02-19 _We at Clif love the way The Great Trail promotes outdoor adventures and helps protect the places we play. So, in celebration of Canada’s 150th anniversary in 2017, we funded a 150-kilometre (93.2-mile) stretch of The Great Trail. We’re looking forward to an ongoing relationship, raising awareness of this epic adventure opportunity, helping bring the trail to life, and inspiring people to get out there—whether it’s on a 10-day wilderness trek or a jog on a downtown footpath._ Caribou antlers adorn a cluster of small seaside clapboard and log houses. Women hang strips of fish, seal meat, and beluga blubber to dry on racks for the coming winter’s supplies. Sled dogs howl and rambunctious kids kick a soccer ball alongside wolf pelts and fish nets drying in the breezy sunshine. Well north of the Arctic Circle, the hamlet of Tuktoyaktuk (pop: 852) is the site of a colorful northern Mile Zero marker, a trailhead that marks the terminus of The Great Trail’s remote northern routes connecting this far-flung corner of Canada with the rest of the country. The far north is culturally, historically, and geographically very different from southern Canada. Tuk perches at the northern reaches of the Northwest Territories on a low-lying peninsula jutting into the Arctic Ocean, an Inuvialuit community that largely follows a traditional Western Canadian Inuit lifestyle of hunting, fishing, and foraging. Its residents still share one of the North’s few remaining communal freezers carved out of permafrost 30 feet (10 m) underground, mostly for families’ sled dog food storage. Alongside Tuk lies the vast, island-dotted labyrinth of the Mackenzie Delta where North America’s second largest and longest river system after the Mississippi empties into the Arctic Ocean. In winter, when days are short or dark around-the-clock, the Mackenzie River’s frozen channels are crisscrossed by dogsleds and snowmobiles on 6-foot (2 m) thick ice. Locals snowshoe and cross-country ski across the river as multi-colored North Lights shimmer across the sky. A 110-mile (177-km) ice road is built over the delta to the mainland community of Inuvik, which is connected to Southern Canada via the 285-mile (460-km) gravel [Dempster Highway](http://www.yukoninfo.com/region/dempster-highway/), an overland spur of TGT from the Yukon Territory to Inuvik that is popular with hikers and mountain bikers. But the ice road will vanish with the completion in November 2017 of a landmark, all-season road across the permafrost from Inuvik to Tuktoyaktuk. The Great Trail, however—via the Mackenzie River—will continue to be the most unique natural and cultural avenue leading into this diverse and wildly different landscape. Though shorter segments of the route can be tackled, the length of Mackenzie River Trail is The Great Trail’s longest waterway, 1,031 miles (1,660 km) of pristine, backcountry paddling from sprawling boreal forest to sub-arctic terrain and tundra barrens. There are no portages and very little whitewater, but this is still an experienced paddler’s journey beneath the 24-hour Midnight Sun with average July temperatures barely above 50 degrees Fahrenheit (10 C). Every few days, the river trail passes a community, a chance to stock up and converse with locals about their lifestyles and conditions ahead. The route is also a polar Serengeti: grizzly bears, musk ox, caribou, and perhaps even a rare whooping crane might be spotted along the way. Bring a fishing license and you can reel in your own fresh dinners. A fur-trading heritage route named after Alexander Mackenzie, the first European to travel its length in 1789, the river has long been a busy, vital transportation and supply artery for First Nations people. In summer, small aluminum boats ply between communities, heading out to hunt, fish, and visit family wilderness bush camps. Tugboats pull "trains" of up to 15 barges loaded with goods along the length of the Mackenzie to Tuk, where they are distributed to more remote communities spread out along Canada's Arctic coast and islands to the north. On the final stretch through the delta just outside Tuktoyaktuk, white beluga whales begin to make appearances and pingos pop up on the horizon. Pingos are bizarre conical frost heaves with ice cores rising like pyramids from the flat tundra. They occur in sub-Arctic regions worldwide, reaching heights of up to 230 feet (70 m), and they “grow” as much as ¾ of an inch (2 cm) annually. Tuk is surrounded by the world’s biggest concentration of them, about 1,350 in all. What a way to finish an epic Mackenzie River paddling expedition, strolling along boardwalks over tundra wetlands at [Pingo National Landmark](https://www.pc.gc.ca/en/lhn-nhs/nt/pingo) to explore a cluster of eight iconic ice-domes, one last glimpse of the strange and exotic Arctic landscape. --- # The Great Trail: Montreal Source: https://www.clifbar.com/stories/t3-adv-the-great-trail-montreal Published: 2025-01-31 · Updated: 2025-02-19 _We at Clif love the way The Great Trail promotes outdoor adventures and helps protect the places we play. So, in celebration of Canada’s 150th anniversary in 2017, we funded a 150-kilometre (93.2-mile) stretch of The Great Trail. We’re looking forward to an ongoing relationship, raising awareness of this epic adventure opportunity, helping bring the trail to life, and inspiring people to get out there—whether it’s on a 10-day wilderness trek or a jog on a downtown footpath._ Maghalie Rochette literally lives on The Great Trail. It runs right past her back door in Montreal’s North Shore suburb of Saint-Jérôme, the southernmost stretch of a 146-mile (235-km) 1890s rail trail called the P’tit Train du Nord–the Little Train of the North–that is now a gravel pathway. “I’m on it every day,” says Maghalie, a professional cyclo-cross racer who won her first national title at the 2016 Canadian National Cyclo-Cross Championships. “I do my daily intervals and training on the trail, which is my warm-up route before I sneak off-piste onto a cool network of mountain bike trails,” she says. “And, of course, I cycle The Great Trail to my local bakery to buy fresh bread.” Winding gently through quaint villages with tall silver church steeples and old rail stations converted to cafés in the Laurentian Mountains, the P’tit Train is a delightful rural route passing streams, lakes, and forests that paint the landscape gold and red in autumn. It’s just one of many heritage waypoints on The Great Trail’s urban arteries that run through the historic heart of Montreal, set in Quebec, a predominantly French-speaking province. Canada’s second biggest metropolis is charming and European-flavored. It proudly celebrated its 375th anniversary in 2017, and remains an alluring blend of centuries-old architecture, hip neighborhoods with a fun-fueled _joie de vivre,_ and vibrant, legendary nightlife—especially in summer when jazz spills onto the hot city sidewalks. Most of the The Great Trail’s urban sections are also part of the [Route Verte](http://routeverte.com/e/)–the Green Route–3,291 miles (5,300 kilometers) of biking paths that knit together the far corners of this vast province. It’s North America’s largest cycling network (Montreal locals love to cycle). In the city, the trails are used not only for exercise, but also as a part of Montrealers’ year-round daily routines for shopping and commuting from leafy neighborhoods to the downtown core, even during Quebec’s brutal winters when some locals swap wheels for cross-country skis. Strolling through the city’s birthplace, Old Montreal, the cobblestone streets and café-lined laneways are filled with the aroma of fresh croissants and _café au lait_. The Great Trail continues here, rambling alongside the historic Old Port and onto the Saint Lawrence River’s 9-mile (14.5-km) Lachine Canal that bypassed treacherous rapids to open access to the Great Lakes in 1825. These days it’s a much-loved National Historic Site, and its prime cycling banks a linear, grassy parkland with trees, picnic tables, and vintage industrial warehouses-turned-condos. At the canal’s upstream terminus, waterfront Lachine is where fur traders once launched their voyageur canoes on epic voyages, using rivers and lakes to reach remote corners of Canada on routes that can now be retraced via The Great Trail. The traders left behind French-speaking communities across Canada that thrive today. From the island of Montreal, the path hopscotches across two islets in the Saint Lawrence River, the sites of Expo ’67 that first brought international attention to this exotic city in Canada’s heart. On tiny Île Sainte-Hélène, a short, very smooth stretch of The Great Trail piggybacks on the Gilles Villeneuve Formula One racing circuit before heading to the city’s South Shore on a riverside route following the Saint Lawrence Seaway. Montreal’s suburbs peter out quickly, morphing into peaceful rural farmland with small towns and friendly villages that makes up much of the province. “Above all, The Great Trail is welcoming,” says Maghalie Rochette. “It encourages kids to start biking in a safe setting and gives budding racers a place to practice. And it’s an inspiration… it offers a dream to take off on a great adventure to explore Canada’s diverse nature and cultures. My dream is two months on the trail!” --- # 15 Great Things To Do On The Great Trail Source: https://www.clifbar.com/stories/t3-adv-15-great-things-to-do-on-the-great-trail Published: 2025-01-31 · Updated: 2025-02-19 _We at Clif love the way The Great Trail promotes outdoor adventures and helps protect the places we play. So, in celebration of Canada’s 150th anniversary in 2017, we funded a 150-kilometre (93.2-mile) stretch of The Great Trail. We’re looking forward to an ongoing relationship, raising awareness of this epic adventure opportunity, helping bring the trail to life, and inspiring people to get out there—whether it’s on a 10-day wilderness trek or a jog on a downtown footpath._ ## **These Are a Few (15, Actually) of Our Favorite Things About The Great Trail…** ## 1. **Great Leaf-Peeping Route** Mountain bike or hike through [Gatineau Park](http://ncc-ccn.gc.ca/places-to-visit/gatineau-park) in Quebec just outside Ottawa, a wilderness region that turns raging crimson and gold in autumn. In winter, the park has one of Canada's largest cross-country ski trail systems. ## 2.** Great Stand-Up Paddle Boarding** Learn to SUP on a 77-mile (125-km stretch) of [the Chief Whitecap Waterway](http://chiefwhitecapwaterway.ca/), winding through valleys and past beaches in southern Saskatchewan all the way to Saskatoon. ## 3.** Greatest Peak** The Great Trail’s highest point is 7,169 feet (2,185 m) along Alberta’s [Kananaskis Country Trail](http://www.albertaparks.ca/parks/kananaskis/kananaskis-country/advisories-public-safety/trail-reports/) in the Rockies, a dramatic route right in Calgary’s backyard. With snowcapped peaks rising above the valley, it’s heaven for cross-country skiers and snowshoeing enthusiasts, hikers, fat-tire bikers, and horseback riders alike. ## 4. **Great Rail Trail** [T’Railway](http://www.trailway.ca/), a 19th century former rail line, winds 542 miles (870 km) clear across Newfoundland from Port aux Basques to St. John’s—a linear parkway with ocean views, old stations, relic trains, and 132 restored trestles. Great for hiking, biking, horseback riding, and dog sledding. ## 5. **Great Dog-Sledding Terrain** Dogsled back in time on the Yukon’s [Dawson Overland Trail](http://trailpeak.com/trail-Dawson-Overland-Trail-near-Whitehorse-YT-2393) an historic, wilderness, post-Gold Rush route from the Takhini River north of Whitehorse to rustic Braeburn Lodge on the Klondike Highway (famous for their legendary giant cinnamon buns). ## 6. **Great Waterfall Trail** The 35-mile (57-km) [Niagara River Recreational Trail](https://www.niagarafallstourism.com/play/outdoor-recreation/the-niagara-river-recreation-trail/) parallels the Niagara River from historic Fort Erie past iconic Niagara Falls to Fort George in the exquisite Victorian town of Niagara-on-the-Lake. Stop at wineries for tastings along the way. ## 7. **Great Coastal Route** Winding along the shore of Nova Scotia’s spectacular Cape Breton Island, the flat, easy 56-mile (90-km) [Celtic Shores Coast Trail](http://www.celticshores.ca/) offers wilderness, beaches, and Celtic culture and music for hikers and bikers. ## 8. **Great Horseback Trail** The historic, abandoned 1915 [Kettle Valley Railway](https://www.kettlevalleyrailtrail.com/) is a 249-mile (401-km) trail with towering trestles bridges and tunnels built by early pioneers. A 15-mile (24-km) section near Kelowna, BC through Myra Canyon is a cliff-hanging trail offering fabulous canyon views. The trail can be accessed on horseback as well as on foot, bicycle, or by cross-country skis. ## 9. **Great Tidal Trail** Cycle or hike alongside the world’s highest tides on New Brunswick’s 6-mile (10 km) [Fundy Trail Parkway](http://www.fundytrailparkway.com/), a hilly cliff-hugging route with sea views of the Bay of Fundy, a five-tier waterfall, and sandy beaches frequented by sunbathing seals. ## 10. **Great Sand Dunes** Hike or cross-country ski 11 miles (17 km) amid sand dunes—some of them five stories tall—and great beaches in Saskatchewan’s [Good Spirit Lake Provincial Park](http://www.tourismsaskatchewan.com/places-to-go/provincial-parks/our-parks/103611/good-spirit-lake-provincial-park?). Keep your eyes peeled for foxes, coyotes, elk, moose, and deer. ## 11.** Great Urban Trail** Cycle or walk along Lake Ontario’s shoreline on the [Waterfront Trail](http://www.waterfronttrail.org/) from Burlington to the skyscraper-lined foreshore of Toronto, Canada’s biggest city, on 54 miles (87 km) of paths through botanical gardens, marshes, parks, and beaches. ## 12. **Great Foodie Route** Feed your inner foodie on the [Cowichan Valley Trail](https://www.cvrd.bc.ca/121/Cowichan-Valley-Trail) north of Victoria, BC on a scenic 75-mile (120-km) route packed with farms, cheese-makers, vineyards, and small cafes. The route also passes through eight restored wooden trestle bridges, including the [Kinsol Trestle](https://www.cvrd.bc.ca/1379/Kinsol-Trestle), one of the world’s highest bridges. ## 13. **Great Family Cycle** Spectacular views of towering snowcapped Rocky Mountain peaks along an easy, 14-mile (22.3 km) paved trail with educational markers and picnic sites makes Alberta’s [Banff Legacy Trail](https://www.pc.gc.ca/en/pn-np/ab/banff/activ/cyclisme-biking/Heritage-Legacy) a perfect day trip for families. Bonus points if you spot big horn sheep, moose, elk, and bears. ## 14. **Great Cultural Route** A 16-mile (25.5-km) paved trail, part of the vast [Capital Pathway](http://ncc-ccn.gc.ca/places/capital-pathway) network throughout Ottawa, takes in the Canadian Parliament Buildings, the National Gallery, historic Rideau Canal, and the 1827 ByWard Market, as well as parkland and neighborhoods along the Ottawa River. ## 15. **Great Best Kept Secret** Although not connected to Southern Canada by road or rail, the Inuit-run Arctic territory of Nunavut also has a tract of The Great Trail across Southern Baffin Island. The 89-mile (143-km) [Itijjagiaq Trail](http://www.trailpeak.com/trail-Itijjagiaq-Trail-near-Iqaluit-NU-2105) is a traditional Inuit route between Frobisher Bay and the hamlet of Kimmirut, passing through the lush tundra wilderness of [Katannalik Territorial Park](http://nunavutparks.com/parks-special-places/katannilik-territorial-park/). The trail follows the Soper River for much of its length (which can be paddled), and there are nine warming huts along the way, but the way is not well marked, and is best tackled by experienced hikers and cross-country skiers. --- # Welcome to The Great Trail Source: https://www.clifbar.com/stories/t3-adv-welcome-to-the-great-trail Published: 2025-01-31 · Updated: 2025-02-19 Snaking through Canada from coast-to coast-to-coast—Atlantic to Pacific to Arctic—The Great Trail was a bold dream to join diverse cultures and wildly varied landscapes throughout this vast, sprawling land. With three Mile Zero trailheads—west in Victoria, British Columbia, north in Tuktoyaktuk, Northwest Territories, and east in St. John’s, Newfoundland—The Great Trail connects more than 15,000 communities, from major cities to country villages, via wilderness trails through mountains and wide open-prairies, on rural and urban roadways and pathways, and even along waterways (25% of the route is on ocean, rivers and lakes). Most importantly, 80% of Canadians can reach The Great Trail within 30 minutes. A living symbol of national collaboration, the world’s longest recreational trail was a huge effort brought to fruition by thousands of local municipalities and organizations, grass roots supporters, volunteers, partners, and sponsors like Clif Bar & Company, all of whom recognized in The Great Trail the like-minded values of raising awareness of the outdoors and protecting the places where we play. We already support a roster of more than a dozen exceptional Canadian pro athletes, so it seems only fitting to sponsor 150 kilometers of connecting pathway in honor of Canada’s anniversary. We’re excited by The Great Trail’s potential as an exercise and adventure corridor for athletes and recreation seekers of every fitness level. For the relatively small population of Canadians living across the huge country, the vast distances have always been a barrier, both physically and culturally. Yet the trail is common ground for all, not only by linking communities, but also by providing a means to discover Canada at a human pace, a communal space. The Great Trail is a gift from Canadians to themselves, an ongoing legacy project for coming generations that will never be truly finished, as new enthusiasts continue to add loops and extensions. The trail also pays homage to Canada’s past as it follows in the footsteps of history: of First Nations who travelled this landscape for millennia; of explorers, dreamers, and fur trading voyagers who paddled and portaged from coast to coast; of the late 19th century transcontinental railway that first knit together Canada’s east-west coasts; and finally the modern, nationwide Trans-Canada Highway. The goal of this artery that wends through the heart of Canada is to introduce the world to friendly Canadians who are proud of their diverse cultures and landscapes. But this epic trail should also tempt and inspire everyone to get outdoors on easily accessible urban, rural, and wilderness pathways. A [Great Trail – Explore Canada app](https://appadvice.com/app/the-great-trail-explore-canada/1114691014) makes planning simple. So, when visiting our neighbors to the north, get out for a walk, hike, bike, ski or paddle. It doesn’t matter for how long—a month across the Arctic tundra or an hour on an urban bicycle path—because how can a nationwide labor of love like this make you feel anything but great?! --- # Winning Over Picky Eaters Source: https://www.clifbar.com/stories/winning-over-picky-eaters Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Feeding our kids is one of our most basic instincts, so when a parent feels as though their child isn’t getting the nutrition they need, it can be really distressing. I totally understand—as a parent myself, I’ve experienced it firsthand. I have plenty of friends and clients who are the parents of picky (or, as I’d rather call them, “selective”) eaters, and they’re always looking for new strategies to use with their kids. Here are my top tips on how to handle selective kids! ## **Don’t play games or hide food** Hiding things like vegetables in other dishes can create trust issues between you and your child, and doesn’t really teach kids how to enjoy a variety of foods and the taste of whatever you’re hiding (usually, it’s vegetables). Instead, model healthy eating behavior for your kids by sitting at the table when you eat, and by choosing and eating a wide variety of foods. Kids do as we do, so the best thing we can do is set a good example for them with our own eating. Also: please don’t force your kid to eat any food they don’t want to, or to sit at the table until they finish their meal. This can create a negative association with food and eating that can follow them long into adulthood. ## **Relax.** I always tell parents: if you make it a big deal, it’s going to become a big deal. Kids pick up on your cues, so hovering over them while they’re eating and making remarks about what they did or didn’t consume is probably going to backfire on you. Instead, try not to comment on what your kid has or hasn’t eaten. If they didn’t eat something on their plate, just take the plate away without reacting, and try again at the next meal. Once the pressure is off, you may find that your child is more open to trying different foods. ## **Don’t label them** I personally prefer the term “selective eater” instead of “picky eater,” but labeling someone can turn into a self-fulfilling prophecy. It can take up to twenty tries for a selective child to accept a new food, so give them a chance to make up their mind about which foods they really like and don’t like. Every child is different in terms of tolerance and speed at which they accept new things, and that’s okay. ## **Include one favorite food with one new food, and try different cooking methods** If you know your kid will eat carrots but hasn’t tried broccoli, serve them side-by-side. If they reject the broccoli, at least you know that they’re likely to eat the carrots. Plus, they’re being exposed to the broccoli, which means they might try it in the future as it becomes more familiar to them. To get kids used to new foods, try preparing them in different ways. For example, if your kids love fried french fries, try making fries in the oven. If they accept oven fries, then try roasted baby potatoes. If they accept roasted baby potatoes, then try baked potatoes. “Chaining” foods through different cooking methods is a way to help kids open themselves to new foods. ## **Don’t let kids graze all day long** If kids aren’t ever hungry, they’ll be less likely to try new things. Giving kids snacks constantly can really affect hunger levels. In addition to this, beverages such as juice and milk in excessive amounts (more than 1/2 cup a day for juice, more than 2 cups a day for milk, depending on the child’s age) can also fill little tummies and make them less ready to accept new foods. Try to feed your kids on a schedule so they can feel hungry before meals. Give kids healthy snacks that contain protein, fiber, or both—snacks like roasted chickpeas, CLIF Kid Zbars, cheese and crackers, fruit with nut butter, and hummus with vegetables. These will satisfy them without resorting to nutritionally-void junk food. ## **Try to avoid giving kids junk food out of desperation** I see a lot of parents resorting to giving junk food because otherwise, “he just wouldn’t eat anything.” What’s happening though is that by doing this, you’re teaching your child that holding out long enough eventually gets them what they really want: cookies and other junk, instead of a meal. Young kids generally don’t starve themselves; they’ll eat when they’re hungry. If kids aren’t hungry, they’re not going to eat. If your child doesn’t want to eat what you prepared for the meal, don’t force them. Some parents will pour their child a bowl of cereal or make them a peanut butter sandwich, but giving junk food or cooking another entire meal for them is not the best approach. ## **Get kids to help you choose and cook the food** Getting kids invested in what they’re eating isn’t too hard in most situations. Bring your child to the grocery store and let them choose a new food to try—a fruit, vegetable, meat, fish, or legume. Then let your child (depending on age) find a recipe that uses the food they chose, and help them prepare it. Chances are, they’ll be more open to eating something they put the effort into making. If you still have issues, please consult your pediatrician and a registered dietitian for individualized help. --- # Making Magic, Catching Waves Source: https://www.clifbar.com/stories/making-magic-catching-waves Published: 2025-01-31 · Updated: 2025-02-19 On a recent Saturday at Muir Beach in Marin County, California, the sky was clear, the sun was warm, the waves were crashing, and the wetsuits were piled high in the parking lot. Surfers greeted each other with high fives and hugs as they sorted donated wetsuits into neoprene stacks of small, medium, extra-large. In the center of the good-natured chaos stood [MeWater](mailto:http://www.mewaterfoundation.org/) founder Eddie Donnellan, tossing out greetings, directions, and surf booties as he waited for two white vans to roll into the lot. Eddie, a San Francisco native, lifelong surfer, and dedicated mental health professional, was the impetus for this gathering. But the volunteers weren’t really there for him. They were waiting for the kids. And as the vans pulled in, windows down, 2 Chainz blaring, everyone in the parking lot was grinning from ear to ear. “What’s happening?!” Eddie hollered. “What’s happening is I’m about to go shred the gnar, bro!” said 11-year-old Jaylin, jumping from the van with a shaka sign waggling. “Alright, bro,” Eddie said. “Let’s get you in a wetsuit!” ## **“Creating positive magical moments for kids in the outdoors”** MeWater Foundation came to life in 2015, founded by Eddie and fellow surfer/mental health professional Tim Gras. The aim of the foundation is simple—to “educate, inspire and empower youth and families through the magic of Mother Nature.” Magical Mother Nature has had her way with both Eddie and Tim, shaping both of their lives from an early age. Tim grew up in the tide pools of Northern California, skin diving and fishing with his family. Naturally, it led to surfing. “We all wanted to be like Evil Knievel, we all wanted to ride and crash,” Tim recalled. “I have a whole host of friends devoted to surfing all over the world. We all use it as a coping mechanism and a release. Growing up, my way of dealing with my parents’ divorce was to keep in touch with the ocean, with wild places,” he said. “The ocean has always been a place I go to have this wild experience that is also calming and soothing.” Co-founder Tim Gras drives a van full of MeWater kids to the beach. The ocean brought Tim and Eddie together, as well. As young surfers in San Francisco in an era when the sport wasn’t nearly as popular as it is today, they saw a lot of each other in the water and ended up becoming friends. “My upbringing was challenging—my mom was a single mom, and that lack of a father figure brought out a certain rebellion in me,” Eddie recalled. He was 14 when found his way to the water. “Surfing clicked right away for me,” he said. "I just really enjoyed riding waves—the freedom of it. Nobody was telling me what to do. Surfing gave me a healthy outlet, and it brought me joy at a time when there were lots of things I was upset about but couldn’t articulate… “If I hadn’t started surfing, I think there are a lot of things that could have gone pretty bad for me, in all honesty,” Eddie said. “Surfing saved me, in a lot of ways.” Early in the am, co-founder Eddie Donnellan gets ready for a MeWater day. Later in life, Eddie began helping troubled youth at [Edgewood Center for Children and Families](http://www.edgewood.org/) in San Francisco. Edgewood provides treatment and prevention programs that help children and youth struggling with mental illness and debilitating behavioral issues. He’s been at Edgewood now for 20 years, and attributes his passion for helping people to his mother, an ESL teacher. Tim joined the staff at Edgewood 15 years ago and has worked wonders with kids and families in some of San Francisco’s toughest neighborhoods. “Tim drives around the gnarliest street corners and it’s like, ‘Timmy G! Timmy G!’—people are just calling out to him and waving to him from all sides,” Eddie said. “He’s got a real special ability to relate to people.” According to Tim, that ability comes from the fact that he’s still just a big kid himself. “I’ve never really grown up! I have a youthful outlook on life, so I’m just naturally drawn to the kids,” Tim said. “Growing up with challenges myself, I see these kids going through things I may have experienced, and I want to make things a little better for them. MeWater is all about creating positive magical moments for kids in the outdoors.” That’s where surfing comes in. ## **“This isn’t treatment, it’s a day at the beach.”** Tim was the first to start taking kids surfing, driving kids from Edgewood two hours down the coast to Santa Cruz to take part in the [Ride A Wave](http://www.rideawave.org/) program once or twice a year. “There’s a lot of research that shows that outdoor activities—and especially the water—have a great effect on humans. As water people, we talk about it all the time,” Tim said. “A lot of these kids are on high alert, you know? But after being in the ocean, they’re calmer and more relaxed. It just shows in their smiles. They just light up, and they say, ‘That was the best day of my life! When can we go again?’” Eddie was the one who tackled all the non-profit paperwork in 2015 to create MeWater so they could bring more kids to the ocean more often. “I started it in my garage. I knew nothing about a nonprofit startup, so I did a ton of research—hours and days in my garage pulling my hair out,” Eddie said. “I work full time in a pretty demanding role, and I have a family, so I did all of this on my own time, started MeWater with my own money. …It just always made perfect sense to me to allow these kids—or any kid, for that matter—to share the same experience I had as a kid.” Although both Eddie and Tim orchestrate MeWater surf days in their spare time right now, they both dream of it becoming a full-time gig. They believe in the power of the water to change these kids’ lives—or, at the very least, to make their lives better—even just for one day. For most of these kids, the first time they head out with MeWater is also the first time they’ve ever been to the beach, seen the ocean, splashed in the surf. Most of them don’t know how to swim. But the goal is not to turn them into surfers. It’s simply to give them an empowering, inspiring, joyful new experience. Brianna, 10, on a surfboard for the very first time. “This isn’t about treatment,” Eddie explained. “It’s a day at the beach.” Having worked with many of these youth on their home turf, Tim said there’s a huge contrast between kids in their neighborhoods and the same kids once they’re out in the water. “It’s a really heavy, hard existence—these kids’ lives are really tough,” Tim said. “So to see them run around on the beach and just get to be a kid—I mean, we all turn into 10-year-old kids in the ocean! We want to give them that moment to act their age and not worry about what’s happening in their lives, just be in the moment, be in the wild, be in the outdoors. That’s what MeWater is all about.” ## **“He treats me like I’m somebody.”** 12-year-old Anthony has been at every MeWater event since day one. “He loves it,” said his grandmother, Shirley. “He loves everything about it. He has three things he likes: football, basketball and surfing. But he’ll put down all of it to go with Mr. Eddie to the beach.” Eddie met Shirley and Anthony three years ago through Edgewood’s Kinship program, which provides services and support to relatives who are caregivers. Shirley, 69, has raised Anthony since he was six months old. The hardest part of raising her grandchild, she said, is that she can’t get around the way she would like to. She had a stroke not too long ago, and lost her husband this past January. She hates to miss out on Anthony’s sports and activities. But she stays as involved as possible. Sitting at her kitchen table in San Francisco on a recent Friday afternoon, dinner bubbling in a pot on the stove behind her, Shirley smiled as her cell phone began to buzz. Anthony was calling. He had just gotten out of school and was hopping on the train to come home. “I know it takes him 20 to 25 minutes to get here,” Shirley explained. “I got to know where he is. Some of these other parents, they don’t know. Their kids is just out there, acting like fools. But that’s not how Anthony is raised, that’s not how I want him to bring it home to me!” Anthony’s a good kid, though, and Shirley is proud of him. “Very proud,” she said, nodding, "Very proud. But I have to hold it down, because he’s very cocky. He knows he’s good!” Shirley and Anthony share a dream of him attending college after he graduates. Dr. Martin Luther King, Jr. and President Obama are his heroes—immortalized in posters on his bedroom wall—he used them both for inspiration in a speech he gave for Black History Month earlier this year. But Anthony told Shirley he wants to be a doctor when he grows up. “I tell him he can’t be flippin’ and floppin’. I said, that’s a long time in college. Four years, then another four years, then an internship,” she said. “He said to me, ‘Granny. I got this!’” The first time Anthony went to the beach with MeWater, he was nine, and he was afraid of the water. He didn’t know how to swim. But Eddie was with him, telling him the water wasn't deep, and if he fell down, all he had to do was stand up. “I get knocked over like, hundreds of times, but I usually just stand back up,” Anthony said. “I’ve gotten better, and now I think swimming in the ocean is amazing! The waves, they sound just like crashing cars. And when I catch a wave, it feels amazing—I stand up and just feel a cool breeze go by.” MeWater—and “Mr. Eddie”—have become a fixture in Anthony and Shirley’s lives. And surfing is just a small part of it. Shirley calls on Eddie to have man-to-man talks with Anthony—about homework, about respect, about his friends. “He loves Mr. Eddie, oh yes,” Shirley said. “He wants to text him about everything.” “I like the way he talks, the way he treats me,” Anthony explained. “He treats me like I’m somebody.” ## **"You can just...be free in the water."** Anthony was there at Muir Beach for MeWater’s most recent surfing outing, a grin taking over his entire face as Eddie pushed him into a wave and he popped up to his feet, arms flung out like wings. At least 25 kids came out for the MeWater day, catching rides in vans from the city. Their ages range widely—Eddie said the youngest kid they've taken surfing was 5, and the oldest—well, they don't turn anyone down. "We drive around the projects in a van with surfboards on top and it sparks curiosity," Eddie explained. "People come up to us and say, 'What are you doing?!' And we say, 'Hey, we're taking kids surfing! You got any kids?' We've had whole families get in the van and come out to the beach for the day." After surf volunteers helped MeWater kids shimmy into wetsuits ("You've got to jam your leg in there, man. Get ready to jam it!" was Eddie's advice to Jaylin), they all grabbed boards and headed to the beach. Most were in the water within seconds, shrieking with laughter as they flung themselves into the surf. Tim pulled them all out a few minutes later for essential surf safety instruction, gathering kids and volunteers alike into a large circle on the sand. Introductions were the first order of business—name and signature dance move, please. Then Eddie taught all would-be surfers hand signals for "I'm OK!" (hands on top of their heads) and "I'm not OK, I want help!" (arms stretched to the sky and waving). Lillianna, 13, loves mermaids and surfing with MeWater. Everyone got a crash course in paddling, popping up, and, most importantly, falling off their board: "If you fall down in the bathtub, you just stand up, right?" Tim asked. "Same thing here. You fall down, just stand back up!" And then they were turned loose on the waves, wetsuit-clad volunteers like Amber Sanford wading in beside them to steady their boards and holler encouragement. Eddie said Amber is a "power volunteer" who's been at every single MeWater event, and is usually the last one out of the water at the end of the day. "I'm a firm believer that the water helps people. Whatever state of mind you're in, you get in the water and you forget your worries," Amber explained. "So anytime kids can get out in nature and get in the water, I'm happy to help." Tyanna, 15, says in the ocean, “there’s no limits.” Nearby, on the beach in a bright blue wetsuit that matched the tips of her hair, 15-year-old Tyanna was excited for her second-ever day of surfing. Her friend Lillianna, 13, tried to find the right words to explain how it feels. “I didn’t know how to swim before this, but I really love being in the water. I like feeling like I can do whatever I want, be whatever I want, in the water,” she said. Tyanna agreed, “It’s comforting, and I feel like there’s no limits. You can just go in and be free in the water.” MeWater mission accomplished. --- # Have Snacks, Will Travel Source: https://www.clifbar.com/stories/have-snacks-will-travel Published: 2025-01-31 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Road trip season isn't over just because the kids are back in school! With fall comes the beginning of a lot of sports team practices, games, and tournaments, sometimes a long car ride away. It’s super easy to resort to fast food when you’re piled into the car with the kids and heading somewhere far, but don’t fall for that temptation! It’s a lot healthier to bring your own snacks, and especially when your kids are going to be expending a lot of energy playing sports, you’ll want to nourish them properly for the big game. To avoid hangry (you know, so hungry they’re angry) passengers, you’ll want to offer your kids (and yourself!) a snack every 3-4 hours or so. Always have water bottles at the ready, too—proper hydration is key for optimal sports performance. A great snack will have a combination of carbohydrate, protein, and fat to keep kids full and satisfied until their next meal. Carb-heavy snacks are best for before sports; protein-heavy snacks are better for after the game. Of course, if you’re taking snacks with you in the car, they should be easy to eat (not messy), portable, and ideally shelf-stable, but you can always bring a small cooler along to keep food cold as necessary. Here are a few tried-and-true kid-friendly road trip snacks from mom and nutrition expert [Abby Langer](https://abbylangernutrition.com/): - [**CLIF Kid ZBars**](https://www.clifbar.com/collections/clif-kid-zbar)**: **Completely portable, a source of fiber, and a blend of carbohydrates for kids in motion, ZBars are the perfect pre-sports snack. - **Frozen Grapes: **Fresh fruit is always a great portable snack. But to mix it up a bit (and make it extra-refreshing), pop some grapes into the freezer. Just wash and freeze right on their stems, then eat—you’ll love the ice cream-like texture! Keep frozen grapes in a small cooler in the car to ensure they stay frozen as long as possible. - **DIY Trail Mix: **There’s nothing like getting the kids involved in making their own food, and DIY trail mix is super-easy! Just load up on a variety of nuts, seeds, unsweetened dried fruit, and mini chocolate chips at the bulk store. Then let each kid make their own trail mix in little snack containers. - **Hummus Pepper Bombs: **To add some protein to your road trip snacks, hummus is a good vegetarian alternative. Take some little sweet peppers, hollowed out and filled with hummus. Hummus and peppers are perfect for post-game refueling, especially if the next meal is over an hour away. - **Frozen Yogurt Tubes: **Another great higher-protein snack for after the game, freeze yogurt (ideally Greek yogurt) tubes and pack them into a small cooler (alongside those frozen grapes)! - **Freeze Dried Fruit: **This crispy pure fruit makes a fun snack. Toss some in trail mix, or eat it straight from the bag. We especially recommend the freeze dried pineapple! --- # How to Start Young with Better Food Choices Source: https://www.clifbar.com/stories/how-to-start-young-with-better-food-choices Published: 2025-01-31 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Parents want to make the best food choices for our kids – whether they’re on the field or on the move. We want them to eat tons of fruit, vegetables, and other nutritious foods, but they don’t always make it easy on us. The worst is when their lunch boxes come home full at the end of the day, or they eat everything but the veggies on their dinner plates. (Seriously, just because I’m a dietitian doesn’t mean my kids are any easier in terms of eating habits!) It’s really important to start good food habits early—not just by focusing on the food kids eat—but by teaching them to have a good attitude toward food and eating, as well. I see countless clients who don’t have a good relationship with food because of how they were raised, and to undo this later on in life is difficult. Starting young is key! Here are some of my favorite dos and don’ts in terms of how to present food and eating to kids… ## Do: Model Good Eating Behavior If we want our kids to eat nutritious foods, it’s important for them to see us eating them, too. It’s not a “do as I say, not as I do” sort of thing; kids really do take their cues from us. Make sure to include vegetables and fruit daily in your own diet, as well as your childrens’. Sit down to tech-free family meals whenever possible, and enjoy a wide variety of new healthy choices. When your kids see that you are open to trying things, they’ll want to explore their options, too. ## Don’t: Force Or Play Games One of my biggest pet peeves is when parents try to trick kids into eating vegetables. Hiding veggies doesn’t teach kids good habits, it breaks trust. It also doesn’t teach kids how to love vegetables! I know it’s hard when your kids don’t love to eat vegetables and fruits, but be persistent. Give them the produce choices that they love, then build on those by preparing them in different ways. Offer new choices alongside ones that kids like, so they have a familiar food with a new one. ## Do: Teach kids to Honor Their Hunger and Satiety Cues Encourage kids to eat when they’re hungry, and to stop when they’re full. Teaching kids how it feels to be full and satisfied is easy with snacks like [CLIF Kid Zbar® Protein](https://www.clifbar.com/collections/zbar-protein)! Zbar® Protein contains 5 grams of hunger-helping protein to really satisfy a rumbling tummy between meals.. Help kids understand that when they’re hungry, it might be time for a snack - and that eating mindfully can help them determine when they’ve had enough. Like feeding guru [Ellyn Satter](https://www.ellynsatterinstitute.org/) says, it’s up to kids to decide when to eat and how much to eat. Forcing kids to sit at the table until they clean their plates and trying to dictate how much food they eat doesn’t teach them to love food. Empower kids to listen to their own bodies, and make those decisions based on how hungry or full they feel. ## Don’t: Say How Much You Hate Certain Things Proclaiming that you hate a certain food may influence your kids’ feelings about it, too. Try not to let your own food biases sway your kids—let them decide for themselves. ## Do: Bring Kids To The Grocery Store And Into The Kitchen One of the best things you can do to help your kids become healthy eaters is to engage them in the selection and preparation of their food. Bring them grocery shopping and get them to choose one fruit and one vegetable they’d like to try. Then prepare those foods together! Nothing gets kids more invested in their food than when they choose and make it themselves. ## Don’t: Vilify Certain Food Groups We all know certain foods are more nutritious than others, but try to normalize all foods so your kids aren’t afraid of eating. Telling them that sugar is toxic, or that they should only eat organic foods, for example, creates a fear of food and can also cause the “forbidden fruit syndrome” where kids want what they can’t have. ## Do: Let Things Slide If you make a big deal about things, they’re going to be a big deal. Sounds easy in theory, but as a parent, it’s not so simple. Kids pick up on your cues, so when you hover around them and comment constantly on whether or not they’re eating (or whether or not they’re eating how you want them to eat), this can really perpetuate the situation. Leave them alone and shift the conversation away from food to something completely unrelated. If kids eat everything but their vegetables, don’t say anything. If kids eat their vegetables, don’t say anything. Don’t create a loaded situation when you don’t need to. Chances are that when you back off, they’ll feel less pressure and will eat according to their own needs and cues. --- # Four Ways to Punch Up the Protein for Your Young Athlete Source: https://www.clifbar.com/stories/four-ways-to-punch-up-the-protein-for-your-young-athlete Published: 2025-01-31 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Outside of game or race day, protein is an important nutrient to help kiddos build strong bodies! All children need protein in their diets to grow and stay healthy. Protein helps children build new tissue, including bones and muscle. For sporty kids, protein also lends a hand in muscle repair after activity (e.g. [Kids Obstacle Challenge](https://www.kidsobstaclechallenge.com/)).1 But there’s more to protein than building and repairing muscles. Protein may also have an influence on appetite.2 Research suggests the presence of protein in a meal or a snack can help promote a sense of fullness, which may help with appetite regulation.3 Other researchers emphasize the importance of distributing protein equally throughout the day to help improve protein balance in the body.4,5 According to the science, this helps ensure protein is available to fuel growth and muscle recovery. Most nutrition experts agree that getting protein from food is the ideal strategy for young, growing athletes. It tastes good and can help keep hunger at bay. **Here are five ways to punch up the protein in a young athlete’s diet:** ## **1. Include a Protein Source at Each Meal** When planning meals, choose a protein source first and then build the meal around it. There are many protein-containing foods to choose from, including chicken, fish, eggs, dairy and plant-based sources like beans, peas, nuts and nut butters. ## **2. Step Up the Snack Quality** Kids often snack on less than nutritious options, and little athletes are no exception. Adding a source of protein to a snack not only improves its nutrition quality, it can help evenly distribute protein throughout the day and keep the momentum of growth and repair in motion. [**CLIF Kid Zbar® Protein**](https://www.clifbar.com/collections/zbar-protein) is a delicious and nutritious option that provides a good source of hunger-helping protein from dairy and pea protein to fuel kids’ growing bodies and satisfy their rumbling bellies. ## **3. Focus on the Protein Distribution** The timing of protein intake is a key factor to its benefits for the young athlete. It’s when the magic happens, like that feeling of fullness after eating (which can mean fewer requests for more snacks!). Offer your kids protein with meals, as well as snacks every few hours (as needed) to optimize growth and development. ## **4. Add Milk or Soymilk to the Routine** Milk and soymilk offer about eight grams of protein per cup and, when added to the food routine, make for an easy protein option. Both offer an additional punch of nutrition in the form of calcium and vitamin D, which are important nutrients for bone growth and maintenance. If your little athlete is allergic to milk or soymilk, try a pea-based milk, which is plant-based and delivers protein and key nutrients. ## References 1. Nutritional Concerns for the Child and Adolescent Competitor. Heather J. Petrie, MS, Elizabeth A. Stover, MS, and Craig A. Horswill, PhD From the Gatorade Sports Science Institute, Barrington, Illinois, USA. 2. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013. 3. A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in "Breakfast skipping" adolescents. Leidy HJ, Hoertel HA, Douglas SM, Higgins KA, Shafer RS. Obesity. 2015. 4. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. Mamerow MM, et al. J Nutr. 2014. 5. [Protein consumption and resistance exercise: maximizing anabolic potential. Phillips SM. 2013. From the Gatorade Sports Science Institute, Barrington, IL.](https://www.gssiweb.org/en/sports-science-exchange/article/sse-107-protein-consumption-and-resistance-exercise-maximizing-anabolic-potential) --- # Breaking Down CLIF BAR Source: https://www.clifbar.com/stories/breaking-down-clif-bar Published: 2025-01-31 · Updated: 2025-06-11 Deciding which foods are right for you starts with asking the right questions. CLIF Bar’s team of dietitians are here with answers to your questions about our namesake product: CLIF BAR® energy bar. ## **Are CLIF BARS Good For You?** CLIF BAR® is the ultimate energy bar, trusted for nearly 30 years by athletes and sports nutrition experts to get you started and help keep you going during long outings on the bike, trail or slopes. ## **When Should I Eat a CLIF BAR® Energy Bar?** CLIF BAR® is uniquely crafted to provide sustained energy before and during physical activity lasting over an hour. ## **What’s in a CLIF BAR?** Athletes need the right energy at the right time, so we craft every CLIF BAR® with a time-tested recipe to help you sustain your optimal performance, using the latest nutrition science and mix of plant-based ingredients. Each bar includes a blend of simple sugars and complex carbohydrates alongside smaller amounts of plant-based protein and “good fats” from ingredients like seeds and nuts. There’s just no room for GMOs, high-fructose corn syrup, or artificial flavors. ## **Ok, But What About Sugar? Isn’t Sugar Bad For Me?** Carbohydrates (like sugar) are king when it comes to sports nutrition. They fuel your body, prevent fatigue, and sustain peak performance.1,2 In fact, [**sugars are the body’s favorite energy source when training or competing**](https://www.clifbar.com/stories/the-role-of-sugar-in-an-athletes-diet/).2 They are quickly absorbed, providing fast fuel to working muscles to help optimize performance. CLIF BAR® has an ideal mix of fast-acting carbs from sugar to help you hit the ground running and longer-lasting carbs from wholesome rolled oats to help you finish strong. ## **What Else Goes in a CLIF BAR?** CLIF BAR® is the ultimate reflection of our ongoing commitment to crafting foods with purpose, for people and the planet. Our secret ingredient is positive energy. ## **References** 1. Asker E. Jeukendrup (2008) Carbohydrate feeding during exercise, European Journal of Sport Science, 8:2, 77-86, DOI: 10.1080/17461390801918971. 2. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116:501-528. --- # Five Pre-Race Snacks Source: https://www.clifbar.com/stories/5-pre-race-snacks Published: 2025-01-31 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ The CLIF Kid Nutrition Team recommends fueling up with key nutrients – like carbohydrates – before activity lasting more than an hour (e.g. [Kids Obstacle Challenge](https://www.kidsobstaclechallenge.com/)). **The below snacks can be eaten 1-2 hours before activity to provide your little one with last-minute energy to help get them race-time ready:** ## [CLIF Kid Zbar](https://www.clifbar.com/collections/clif-kid-zbar)® For young athletes who need an easy, grab-n-go option with nutrition important for race time, CLIF Kid Zbar® is a great choice. It delivers great taste and energizing whole grains from high-quality, organic ingredients, like oats, to help nourish active kids in motion. Plus, this bar has no high fructose corn syrup or artificial flavors, and it’s non GMO! ## **Gorp** Gorp, a mixture of pretzels, cereal, dried fruit, seeds and/or nuts, is another great option for young athletes on the move. It can be made at home, packaged in a container or small bag and stuffed into a gym bag or backpack. No refrigeration needed! ## **A Peanut Butter and Banana Sandwich** An old-fashioned PB and banana on whole wheat bread provides beneficial whole grains, “good” fats, plant-based protein and filling fiber, making it a great choice when your young athlete is hungry and has a few hours to digest a meal before race time. Offer a half sandwich to the little ones and bump it up to a whole sandwich for teens. If peanuts are a no-no, try a different nut butter or a seed-based butter. ## **Greek Yogurt with Granola** Another nutritious snack before race time is yogurt. Yogurt offers a blend of protein, fat and carbohydrates and comes in convenient, on-the-go packaging. Top it with granola and/or fruit to add crunch and a boost of additional energizing carbohydrates. ## **Fruit Smoothie** Got a nervous stomach? A fruit-based smoothie is a great way to ensure quality nutrition is onboard before a race. Liquids digest faster than solid food, and a smoothie is an easy way to incorporate nutrition to fuel athletic performance. Blend frozen fruit with ½ - 1 cup of 100% juice and ¼ to ½ cup vanilla yogurt for a nutritious, easy to consume pre-race snack. Feeling adventurous? Toss in some fresh spinach leaves for some added nutrients – like iron. --- # Eating for Sport: 5 Tips For Your Kid's Soccer Performance Source: https://www.clifbar.com/stories/eating-for-sport-5-tips-for-your-kids-soccer-performance Published: 2025-01-31 · Updated: 2025-02-19 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ When it comes to food and eating, there are good habits and there are bad ones, even on the soccer fields. Over the years, I’ve had many parents reach out to me with questions about best snacks for half-time, as well as parents who are upset about the foods being offered to their children at practice and games. What and how children eat may affect their athletic performance. Good eating habits promote health, overall wellness, and may influence the young athlete’s endurance, speed, and on field decisions. Bad habits can have the opposite effect, getting in the way of athletic achievement, and even growth. Here are five ways nutrition can help athletic performance, on and off the soccer field. How Nutrition Helps Young Soccer Players Perform ## **1. Food Helps Young Athletes Grow and Go** Food is the fuel that provides the essential nutrients and calories that aid in the heathy growth and development of young athletes. Without proper nutrition, growth can falter.1 As young athletes experience the demands of physical activity, food becomes a more central component to their athletic performance. A player who is well-fueled – eating balanced meals and snacks leading into training or competition – should feel energized and ready to perform. ## **2. Nutrients Help Athletic Performance** When it comes to sports, the best foods are those that are wholesome and nutritious. The sports diet should provide protein, carbohydrate, unsaturated fast and vitamins and minerals, which can be found in a variety of foods including fruits, vegetables, whole grains, dairy products (or nutritious non-dairy substitutes) and lean protein sources.1 Yet, there are many foods available to soccer players that aren’t nutritious and healthy. Candy, sweet muffins, donuts, chips, and cookies are not ideal food selections to sustain training or competition. ## **3. Food Affects Decision Making** The brain functions well when it is nourished, too. Eating well balanced, nutritious and regular meals and snacks helps provide the brain with nutrients, such as omega-3 fatty acids, carbohydrates and protein, which can help promote optimal brain performance. When soccer players come to practice on an empty stomach or fail to fuel for games with nutritious food, he or she may not be prepared to perform their best. ## **4. Hydrated Muscles Perform Better** Eating juicy foods such as fruit, and drinking plenty of water throughout the day helps young athletes prevent dehydration. When young athletes are dehydrated, they may get headaches, feel tired and sluggish, or even feel hungry. Muscle cramps may also occur when young athletes are dehydrated, especially in hot, humid weather, which can slow down any young athlete. One study showed a progressive level of dehydration as young soccer athletes moved through a soccer training camp.2 The athletes became increasingly dehydrated each day, presumably because they did not adequately rehydrate after practices. ## **5. An Eating Schedule is Key to Success** Food and fluids are certainly central to athletic performance, but the timing of eating matters also. Bodies perform best when they have access to nutrients in intervals throughout the day. Evenly distributing protein and quality carbs across meals and snacks in a routine eating schedule may facilitate all athletes capitalizing on balanced nutrition.3 This can be best achieved when meals and snacks are nutrient-dense and balanced, occurring every three to four hours. ## Resources 1. Smith JW, Holmes ME, McAllister MJ. Nutritional Considerations for Performance in Young Athletes. _Journal of Sports Medicine_. 2015;2015:734649. doi:10.1155/2015/734649. 2. Arnaoutis G, Kavouras SA, Kotsis YP, Tsekouras YE, Makrillos M, Bardis CN. Ad libitum fluid intake does not prevent dehydration in suboptimally hydrated young soccer players during a training session of a summer camp. Int J Sport Nutr Exerc Metab. 2013 Jun; 23(3):245-51. 3. Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. _Open Access Journal of Sports Medicine_. 2015;6:259-267. doi:10.2147/OAJSM.S33605. --- # LUNA Voices: Palak Patel's Recipe for Success Source: https://www.clifbar.com/stories/luna-voices-palak-patel-recipe-for-success Published: 2025-01-31 · Updated: 2025-02-19 To kick off the series, chef, TV personality, writer, and overall badass Palak Patel came to talk to our employees at Clif Bar & Co. Patel left the corporate world to pursue a life as a chef, and turned her leap of faith into a booming career. Here’s what Patel has to say about her journey so far. **Luna Bar:** What is your food philosophy? **Palak Patel:** Food is like the ultimate connector. It’s the common denominator. I grew up with a family of 15, where every single day, food was a production. So, coming from that, I look at it as a celebration, an excuse to get friends and family together and cook and celebrate. **Luna Bar:** Who are some of the women who have inspired you or coached you through your career? **Palak Patel:** My mom and my grandmother were really just very strong and influential. Mom’s an incredible cook. Early on, I just saw how much connection and involvement she had with food, not just because she had to cook but because she genuinely enjoyed cooking. But also, from all different places in my life, everything from my best friend, to my sister, to reading about Alice Waters and what she’s done for an entire movement, it runs the gamut. "This is the time to stand your ground and band together and help other women." **Luna Bar:** With the women’s movement, have you seen a shift in the culinary scene or do you anticipate it changing? **Palak Patel:** I think it’s already starting. Some of it, you’re going to see very publicly like the female chefs being recognized, but there are also things that are probably not so visible in the media landscape that are changing. But, to me, it starts with each woman in their respective field. You have to start that movement through yourself. If somebody’s been treating you badly, or you see somebody being treated badly, you have to start that movement however micro that is. The micro movements create these macro movements. If this was a wakeup call for society as a whole and men, then it should also be for women because if you were privy to this kind of behavior, this is the time to speak up. This is the time to stand your ground and band together and help other women. **Luna Bar:** Do you have any tips for how women can know their worth when they go into a job interview, and how to set that baseline for what they should be making? **Palak Patel: **I think there’s a really unnecessary taboo around people talking about money, but I think it’s okay to talk to your friends about ranges. Using you network is important. You also have to ask where it feels uncomfortable, especially for women because we sell ourselves short all the time. Confidently say, “Hey, I’m worth this, and here are the reasons why.” Get comfortable with that topic. Ask and practice, because it’s going to keep coming up time and time again for the rest of your career. **Luna Bar:** What one piece of advice would you give women starting out in the culinary arts? **Palak Patel:** Definitely play to your strengths. I don’t mean that with just cooking, but I think there are so many women that have other talents that they can marry with their cooking. With the help of social media, you’re starting to see that some people are great cooks, but they’re also amazing photographers. You might be interested in food styling, or you’re a great writer, or you’re a good recipe tester, or you’re good on camera. There are a number of different things that come into play when it comes to culinary arts. The cooking is a huge part of it, but the other things are also important. Doing numbers, public speaking, marketing, sales… If you don’t want to work for somebody else, you’re eventually going to need those skills. Whether it’s that you have your own restaurant, you want to build a franchise, or you want to do any number of different things, play to those strengths because that is going to help. The cooking is a huge part of it, but the other things are also important. For more on Palak Patel, see [chefpalakpatel.com](http://chefpalakpatel.com/), and check back here for the next installment of our “Luna Voices” series. --- # ​Three Eating Tips for Young Athletes Source: https://www.clifbar.com/stories/three-eating-tips-for-young-athletes Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written below above are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ _**While all vitamins and minerals are important, certain ones are critical to healthy growth and development, particularly in active, athletic children. Pediatric dietitian and nutritionist Jill Castle reviews the three important micronutrients young athletes should be getting in their diet routinely.**_ You might already know that nutrition is important for your young athlete. Not only does good nutrition help ensure healthy growth and development, it also helps your child perform his best, on and off the field. You’ve also probably heard that carbohydrates give energy to exercising muscles, while protein sources help build and repair muscles. But what about vitamins and minerals? Which ones are important for your soccer player? Generally, it is accepted that a well-balanced, nutritious diet will provide the needed vitamins and minerals for growing children. Many experts also agree that micronutrients should ideally be obtained from food. However, the potential constraints around sports training, school schedules, and food preferences may make meeting the vitamin and mineral requirements for your athlete a challenge. While every nutrient is important for growing kids, some require more attention, especially for your athlete. ## **Calcium** Calcium is an important nutrient for building and maintaining healthy bones and teeth. From ages 9 to 18 years, calcium requirements are at their highest – 1300 mg each day. During this time, children are developing strong and dense bones through a calcium-rich diet and weight-bearing exercise. Many children don’t meet their daily calcium needs, and studies show girls fall short on this nutrient more often than boys. Children and teens who avoid dairy products, are allergic to milk or soy, are vegetarian, or consume inadequate calories are at the highest risk of calcium deficiency. Fortunately, there are many food sources of calcium for your athlete. Dairy products such as milk, yogurt and cheese, calcium-fortified products like orange juice or ready-to-eat cereals, and almonds and broccoli are examples of foods to include in your young athlete’s diet. ## **Vitamin D** Vitamin D, or the sunshine vitamin, is a fat-soluble vitamin that assists with calcium absorption. It’s also involved in maintaining a healthy immune system. Vitamin D can be obtained from food and can also be made in the skin. Despite these two avenues, young athletes may fall short on vitamin D. All children need 600 IU of vitamin D each day. While there are vitamin D foods, sources are limited. Natural sources are oily fish, mushrooms and eggs. Fortified foods such as milk, breakfast cereals, orange juice, and bread also offer vitamin D. Inadequate intake of vitamin D food sources (without supplementation) places your athlete at risk of not getting enough of this important nutrient. Exercising indoors, living in the northern part of the United States, having dark skin, and routinely wearing sunblock while outside may also increase the risk for deficiency. ## **Iron** Iron carries oxygen in the blood, delivering it to organs and cells so they can function properly. Iron deficiency is common in adolescents, especially girls.3 As young athletes grow, their blood volume and muscle mass increase. Female and male athletes aged 9 to 13 years need 8 mg of iron each day, while teen boys and girls need 11 and 15 mg, respectively. Including iron-rich foods such as beef, dark meat poultry, beans, ready-to-eat fortified cereals, tofu, spinach, and raisins can help young athletes meet their daily iron requirements. When eating plant-based iron sources, athletes should consume a source of vitamin C such as citrus fruits, tomatoes or red peppers to help improve iron absorption. ## Resources 1. National Institutes of Health (NIH). Office of Dietary Supplements. (2017, March). Calcium Fact Sheet for Professionals. Retrieved from: [https://ods.od.nih.gov/factshe...](https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/) 2. Office of Disease Prevention and Health Promotion. U.S. Department of Health and Human Services. (2015) Dietary Guidelines. Available at: [https://health.gov/dietaryguid...](https://health.gov/dietaryguidelines/) 3. Smith JW, Holmes ME, McAllister MJ. Nutritional Considerations for Performance in Young Athletes. _J Sports Med_. 2015; 2015. --- # What Cravings Really Mean Source: https://www.clifbar.com/stories/what-cravings-really-mean Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ What do you crave the most? Are you more of a sweets person who loves ice cream and chocolate? Or does the saltiness of a burger and fries call out to you? Have you ever wondered why you have these cravings or where they come from? Cravings are **normal** and generally **everyone** has them. Many are led to believe cravings are a negative thing or that we need to suppress/defeat them. But that doesn’t have to be the case! We don’t need to get rid of our cravings – we can learn to work with or through them! Cravings are something that we should understand and know how to handle. ## **Understanding Cravings** Being mindful is very important when it comes to your cravings. You must allow your mind to have a conversation with the thoughts and feelings that you have. What triggered this craving? Is this a craving or actual hunger? Am I just bored or stressed? Your body will tend to crave the foods that you regularly eat. If you always stop and get a cheeseburger and fries at the mall, you will set your brain up to strongly advise you to continue getting this meal any time you are at the mall. 1 Allow yourself a little time to assess, think about your health goals, weigh your options, and then make a decision from there. The main thing is to try not to act too quickly or impulsively. Usually cravings will pass as quickly as they popped into your head. And try not to get extreme one way or another, practice moderation. "When people follow restrictive diets or completely cut out groups of foods, cravings can become more intense and can lead to a vicious cycle of indulging, overeating and guilt. A balanced eating plan that allows foods you enjoy – even moderate amounts of high-fat, high-calorie foods – will be easier to maintain since you aren't eliminating those foods outright from your life." 3 ## **4 Types of Cravings****2** Did you know there were different types of cravings? I’m sure you’ve felt them before. Tonic Craving: Have you ever given up chocolate? Or tried to stop eating out? Did it make you want that particular item more than ever? That is the feeling of a Tonic Craving. This is a feeling over time or in a particular moment (craving chocolate on a diet). Tonic cravings are higher in restrained eaters and increase after deprivation. Cue Induced Craving: Your walking through the mall not even thinking about food. All of the sudden, you turn the corner and like a tidal wave hitting you, the smell of a cinnamon roll. Suddenly you’re hungry and can’t stop thinking about it. That is a Cue Induced Craving. This is when environment or external stimuli give you a temporary period of craving. This can be triggered visually, by smell, or by taste. State Craving: Sometimes our cravings are random. Without rhyme or reason. Sometimes our cravings can even seem ridiculous to ourselves. These temporary cravings are known as State Cravings. Trait Cravings: Similar to a state craving, but for an extended period of time. Have you ever gone days thinking about one particular food item. It may just be something you love in general or may be a phase. But something that is consistently craved in this way is known as a Trait Craving. ## **Differences Between Men and Women Cravings** Men and women are different when it comes to cravings – the types of food we crave, the intensity of the craving, and ability to deal with cravings. 20% of women who had food cravings say it’s easy to resist cravings compared to 50% for men. 2 Hormones also play a major role. For women, hormones are ebbing and flowing through the month and this can make our cravings change over that period too. For instance, in one study 74% women reported food cravings in the seven days before their period, compared to only 27% of women reporting craving after their period.2 So, if you’ve ever blamed your period for your intense chocolate cravings, don’t feel guilty. ## **10 Tips to Help With Cravings** - You don’t always have to say no to something you really want. It’s ok to treat yourself! Allow yourself to indulge from time to time. Be mindful of what you eat but don’t feel like you need to deprive yourself. - Hunger vs. craving – have that conversation between your mind and feelings to decide what to do - Don’t beat yourself up when you give into your cravings. Enjoy it and move forward. - Keep yourself from getting hangry by having nutritious snacks on hand. - Don’t skip meals (otherwise you are hungrier by the next meal and may overeat), drink more and get more rest - Remove distractions, turn off the screens when you are eating - If your cravings are linked to a certain time of day/location/activity, change it up! - Stop when you feel satisfied. - When a craving strikes and you want to stay strong, distract yourself – call a friend, go for a walk, read a book - Accept your cravings. You’ll never control your cravings completely. All you can control is your reactions to them. ## **Curb Your Cravings in a Wholesome Way** - SWEET: Greek yogurt with fresh fruit and dark chocolate - CHOCOLATEY: Black Bean Brownies (look it up, promise they are worth it) or Nutz Over Chocolate Luna Bar - SALTY: nuts, olives or lightly salted popcorn - CRUNCHY: roasted chickpeas, apples & peanut butter, rice cracker with cheese or hummus & veggies Bottom line, you are not alone with your cravings, and you should never feel guilty for having them. If your favorite foods make you feel good, then enjoy them every once in a while If you take away anything from reading this, it’s important to understand what cravings are, how they affect you, and to be mindful of them when they are present. It’s more important to have a relationship with your cravings than try to ignore them. ## References 1. Food Cravings: The Science Behind Them. (2017, January 11). Retrieved June 30, 2018, from [http://n411.consultant360.com/...](http://n411.consultant360.com/n411/articles/food-cravings-science-behind-them) 2. Hallama, J., Boswella, R. G., DeVitob, E. E., & Kobera, H. (2016). Gender-related Differences in Food Craving and Obesity. Yale Journal of Biology and Medicine,161-173. 3. Wolfram, T. (2018, February 13). How to Handle Food Cravings. Retrieved July 7, 2018, from [https://www.eatright.org/healt...](https://www.eatright.org/health/weight-loss/tips-for-weight-loss/how-to-handle-food-cravings) --- # Helpful Eating Habits for Busy Lives Source: https://www.clifbar.com/stories/helpful-eating-habits-for-busy-lives Published: 2025-01-31 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ We’ve all been there – hunger strikes, we’re not prepared, and we eat whatever’s in sight. We grab something that is quick, easy, and often less nutritious. Between work or school, family and friends and trying to keep our social calendars going, it can be difficult to fit in meal prep! Here are a few tips and tricks to keep you on track even when life gets busy! It can be difficult to balance consistent eating habits with busy lives, but it is possible! ## **Set a Goal** Whether you want to feel more energized, spend more time outside or build healthier habits it’s important to write down your goals. Have an idea of what you want to accomplish and how you want to get there. Keep it simple and be realistic, such as I want to cook at home 3x this week or I want to eat more fruits and vegetables – are a great start. The mind is a powerful thing and when we visualize our destination, it can make it much easier for us to get where we want to be. ## **Prepare** This is a big one! Taking time over the weekend to set yourself up for the week can make all the difference. Try to imagine your week and think about what you can do to make it easier on yourself. What can you prepare? What can you do now to save time later? By investing the time now, you can set your week up for success! - Plan out meals for the week and create your grocery list from that – making sure you have all the ingredients you need before you start prep will save your sanity! (post it on the fridge to remember the meals planned for the week). - Meal prep – keep it simple. - Cut up fruits and veggies right when you get home from the store for easy snacking or adding to lunches. - Make a large batch of whole grains (quinoa, brown rice, oatmeal) and lean protein (salmon, chicken, tofu) for easy meals throughout the week. - Put together wholesome snack options for the week – make a hummus and veggie plate, whip up some chia pudding, boil up a few hard boiled eggs or stock up on LUNA® bars (providing 8-9g protein and made with organic oats, [LemonZest®](https://www.clifbar.com/products/luna-bar-lemonzest) and [Nutz Over Chocolate®](https://www.clifbar.com/products/luna-bar-nutz-over-chocolate) are the perfect snacks to help supply you with the energy when life gets busy!) ## **Be Mindful During Meals** Slowing down and enjoying the experience of eating is just as important as the food that you put in your body. Next time you sit down to eat, try putting away the screens – whether that be TV, work on the computer or scrolling on your phone – and just enjoy the company you are with or if alone, close your eyes and truly savor each bite you take (even if you only get to do this for 10 minutes!). Doing this can help us not only focus on the nutritional content of our food but allows us to listen to our internal hunger/fullness cues. It takes about 20 minutes for your brain to get the message from your stomach that you are full. Fast eaters often are overeaters, while slow eaters tend to eat less and are still satisfied.2 No matter how stressful work or life can be, it’s important to slow down, take deep breaths and enjoy the moment. ## **Don’t Skip Meals** Skipping meals can not only cause your blood sugar to dip low, it can also impact your energy level and ability to focus. Without a steady supply of key nutrients, we get hangry and sometimes end up at the nearest fast-food drive-through. This is where that planning comes into play! ## **Eat More Veggies** Eating fresh fruit and vegetables can help keep your digestive system happy and regular, help support health, and give you energy! To help get your daily recommendation of 2.5 cups, try incorporating more vegetables into each meal such as:2 - Greens, Brussels sprouts, asparagus, broccoli are great additions to your scrambled eggs or omelets - Micro-greens, radish, sautéed mushrooms can add flavor and nutrition to your avocado toast - Bell peppers, carrots, and cucumbers with hummus make a perfect snack - Get creative with salads, pastas, soups, and wraps – it's so easy to toss in veggies to these meals (Pinterest is my favorite for inspiration) ## **Eat Healthy While Eating Out** Whether meeting up with friends at happy hour or taking the family out to dinner (no dishes!), it can be helpful to have a game plan. Check the menu beforehand to give you more time to make a healthy choice. Eat a nutritious snack before you go to keep you from overeating. Don’t be afraid to speak up, ask how the dishes are prepared or the substitutions you want. Remember to enjoy yourself, one meal out isn’t going change things if you are craving the hamburger and French fries over a salad that night – that’s ok! A few more tips when dining out include: Tips for Eating Out: - Try getting grilled/baked over fried - Side of fruit or salad over fries - Dressing/sauces on the side - Share your main dish – most restaurant’s serving sizes are for 2-3 people - You don’t have to eat everything on your plate, take the extras home ## **Balance** This word is thrown around a lot. So, what does balance actually mean? It’s different for everyone. Don’t let someone else’s definition affect yours; you are the only person able to define it. Healthy eating habits while living a busy life can happen! Be mindful of what you eat. Plan it. Think about it. Also realize it is up to **you** to make it happen. Practice, planning, and effort make all the difference – especially if you’re busy. Remind yourself that one day or one week of being off track should not discourage you. You got this! ## **References** 1. All about the Vegetable Group. (2018, January 04). Retrieved July 2, 2018, from [https://www.choosemyplate.gov/...](https://www.choosemyplate.gov/vegetables) 2. Wolfram, T. (2016, November 11). 7 Tips for Healthy Dining Out. Retrieved July 6, 2018, from [https://www.eatright.org/healt...](https://www.eatright.org/health/weight-loss/eating-out/7-tips-for-healthy-dining-out) --- # What’s in the Food You’re Purchasing? (What You Need to Know & Where to Find It) Source: https://www.clifbar.com/stories/whats-in-the-food-youre-purchasing Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Figuring out the best items for your soccer player to eat isn’t always easy. Sure, whole foods such as fresh fruit and vegetables are obvious good choices, but walk down the grocery aisle and try to pick out grab-n-go snacks and it gets a bit more challenging. The good news is you don’t have to have a degree in nutrition or a minor in the culinary arts. There are 4 main areas on packaged food products that provide clues about what’s in the food your purchasing: the ingredient list, the Nutrition Facts Panel, and the front of package claims. ## **Clue #1: The Ingredient List** Just like a homemade recipe, the ingredient list provides a listing of each ingredient included in the product, from whole food ingredients to additives. Ingredients are listed in order of predominance, with the ingredients used in the greatest amount listed first and the least amount used listed last.1 Those ingredients that appear early in the list make up a good portion of the ingredients in the product. For example, if whole grains are listed first, you can bet the product has a lot of them in it. Some parents are concerned about sugar in the foods they feed their athlete. Sources of sugar in food products may improve taste and offer a quick source of carbohydrate (energy) for activity. On the ingredients list, certain names indicate the presence of sugar: glucose; high fructose corn syrup; corn syrup; agave nectar; barley malt syrup; and dehydrated cane juice, to name a few. ## **Clue #2: Food Allergens** Eight food allergens have to be identified on any food product regulated by the FDA, according to the Food Allergen Labeling & Consumer Protection Act of 2004 (FALCPA). These include milk, soy, egg, fish, shellfish, wheat, peanut, and tree nuts. You will see the declaration of allergens in one of two permissible ways. As a “Contains \[allergen\]” statement immediately following the ingredient list. Also, the food source of the allergen may be identified within the ingredient list, such as “wheat flour,” or in the case the allergen source is not apparent, it must be identified in parentheses following the name of the ingredient, such as “whey (milk)”. ## **Clue #3: The Nutrition Facts Panel** Your third clue for determining the quality of food to choose for your young athlete is to check out the Nutrition Facts Panel. This back of package information provides the serving size, number of servings within the container, and the calories and nutrient content per serving. Other notable things to consider: Nutrients you should limit are listed, and include saturated fat, cholesterol and sodium. Nutrients to encourage in your child’s diet are also listed, including fiber, as well as vitamins and minerals like vitamin A and C, calcium and iron. While you aren’t expected to know the daily amounts of nutrients for everyone in your family, you can look to the Daily Value (DV) to help you target good sources of these nutrients. A DV of 20% or more is considered a high source of that nutrient, while a DV of 5% or less is considered a low source. It’s important to note the DV is based on a 2,000 calorie diet, which may be higher than your child needs, depending on his or her age. However, using the DV can help you make decisions about the nutrients you may want to increase in your child’s diet. For example, a DV of 20% for calcium means you’re adding a good amount of calcium to the diet, while a DV of 5% for calcium means you’re adding little calcium to the diet. ## **Clue #4: Front of Package Claims** Health claims on packages are some of the first messages you may see when shopping for food. Catchy statements like “natural,” “supports your immune system,” or “made with whole grains” may sway your purchasing decisions. Generally, three types of claims exist, each of which must meet regulatory standards according to the FDA: nutrient content claims (i.e., high in calcium), health claims (i.e., adequate calcium and vitamin D, as part of a well-balanced diet, along with physical activity), and structure/ function claims (calcium builds strong bones). Today, you’ll find food claims demonstrating how a food product was made, whether or not it is “healthy,” and whether it contains any stand-out ingredients. For example, the term “natural” is found on many products, yet it doesn’t have a confirmed definition by the FDA to date. Temporarily, the FDA defines the claim “natural” as having nothing artificial or synthetic added to it (including artificial colors). Even the term “healthy” is regulated (although it’s definition is being re-considered). “Organic” claims are regulated by the USDA, under the National Organic Program, with a strict set of standards for agricultural production and processing methods.5 Certified products may be labeled “100% Organic,” “Organic,” or when the organic content is at least 70%, a “Made with organic” claim can be made specifying up to three organic ingredients or food groups. All certified organic products are non-GMO. Some package claims don’t tell the whole story, which can lead to consumer confusion and the purchase of food items that appear more nutritious than they are. It’s always a good idea to look at the entire package rather than make a decision based on front of package claims only. When trying to make a decision about which product to buy, know that you’ve got four key areas to look at: the ingredient list, the food allergens, the Nutrition Facts Panel, and the front of package claims. ## Resources 1. International Food Information Council (IFIC) and U.S. Food and Drug Administration (FDA). (2004, November; Revised 2010, April). Overview of Food Ingredients, Additives & Colors. Retrieved from: [https://www.fda.gov/food/ingre...](https://www.fda.gov/food/ingredientspackaginglabeling/ucm094211.htm) 2. U.S. Food and Drug Administration (FDA). (2018, February) Food Allergies: What You Need to Know. Retrieved from: [https://www.fda.gov/food/resou...](https://www.fda.gov/food/resourcesforyou/consumers/ucm079311.htm)\[SH9\] 3. U.S. Food and Drug Administration (FDA). (2004, November) How to Understand Nutrition Facts Labels. Retreived from: [https://www.fda.gov/food/label...](https://www.fda.gov/food/labelingnutrition/ucm274593.htm) 4. U.S. Food and Drug Administration (FDA). (2018, January) Front of Package Labeling Initiative Questions & Answers. Retrieved from: [https://www.fda.gov/Food/LabelingNutrition/ucm202734.htm](https://www.fda.gov/Food/LabelingNutrition/ucm202734.htm) \[CL10\] 5. U.S. Department of Agriculture (USDA). (2018, April) Organic Labels Explained. Retrieved from: [https://www.ams.usda.govsites/default/files/media/OrganicLabelsExplained.png](https://www.ams.usda.gov/) --- # Big Waves, Bigger Mission Source: https://www.clifbar.com/stories/greg-long-big-waves-bigger-mission Published: 2025-01-31 · Updated: 2025-02-19 For the past 10 years, big wave surfer and environmental activist Greg Long has worked with [Wildcoast](http://wildcoast.org/), a San Diego, California-based nonprofit working to conserve coastlines, islands, lagoons, and oceans. The organization works internationally to protect coastal and marine ecosystems and wildlife, from establishing marine-protected areas, to putting a stop to overfishing and deep-sea mining, to supporting sea turtle nesting beaches and much, much more. Long, who grew up in San Clemente, California, talks about how he first connected with Wildcoast. “About 60 miles across the border is a very pristine stretch of coastline,” he says. “I’d been surfing out there with my brother and close friends when we showed up one day, and there was a bunch of land surveying markers around. We came to learn about a liquid gas terminal that was proposed to be built out on this headland.” Long teamed up with Wildcoast to raise awareness and start a protest campaign to preserve that bit of Baja coastline. Although they lost the battle, he says the experience sparked a long relationship and led to other conservation efforts. “It’s very easy to feel overwhelmed as an individual that you’re powerless against these corporations or these developers,” he says. “But as long as we’re unified in one voice and one front, and we utilize the legal resources and channels that organizations like Wildcoast have created, we can stand up and put a stop to those things we feel are unjust to the environment, and to our ocean and marine life, on which we are interdependent.” The 32-year-old now works with Wildcoast on a variety of fronts. “A lot of it is awareness to the public that these threats are taking place,” he says. “And Wildcoast runs a number of different programs to get kids immersed in the ocean to get them familiar and passionate and in love with the sea. Because without that love and that connection, people aren’t going to want to do anything to protect and preserve it.” Long’s connection to the ocean started when he was two years old, standing on the beach in Baja with his family. “I just remember this sense of awe and wonder at the vast blue water and the sound of the waves and the birds,” he says. “I remember these beautiful white sand dunes, giant Cardón cactus forests, birds diving through the lineup, a plethora of fish, seals.” “That sense of awe and wonder and inspiration that I derived from that experience as a kid shaped so much of who I am and the decisions I’ve made in life, and they’ve been a guiding light,” he says, “And to me, that is what Wildcoast is about, protecting those magical places and keeping them for the future.” Long explains how Wildcoast helps create the connection between local communities and their coastlines, a connection he calls “imperative.” In early 2018, Long joined Wildcoast and the nonprofit [Native Like Water](http://www.nativelikewater.org/) to share his love of the ocean with indigenous youth in the San Diego area. The kids got their hands wet (literally) by playing with marine life and doing science experiments in the San Diego Bay, and then exploring the marine-protected area of La Jolla before learning to surf in nearby waves ... with Long as their world-class teacher. “I’ve spent the better part of 15 years traveling the world and challenging myself against some of the biggest waves I could possibly ride,” says Long. “You spend enough time in the ocean,” he adds, “especially in circumstances like that—it’s ultimately one of the most humbling places in the world—and you think about what this whole crazy pursuit of life is about.” Long will be donating money to Wildcoast as part of the CLIF CORPS program. “What if we protected our coastlines and wildlife instead of trashing them?” asks Long. “That’s what Wildcoast does.” “Being a CLIF CORPS athlete allows me to push and challenge myself within my sporting discipline,” says Long. “But more importantly, give back and contribute along the way as I do so.” --- # 10 Simple Tips for Reducing Waste Source: https://www.clifbar.com/stories/10-simple-tips-for-reducing-waste Published: 2025-01-31 · Updated: 2025-06-11 ## **Number 1: Say good-bye to your tissues** I find carrying a handkerchief to be rather romantic. It's great for drying your hands in public restrooms, unexpected tears, wrapping up treats, and of course the sniffles. I found several frilly ones at a garage sale for a quarter and package free. Unlike tissues, I don't find my nose chaffing after several uses. ## **Number 2: Life’s too short for bad dish towels** I used to hate drying dishes. My dish towels were never up to the task; water was spread rather than absorbed. With woven cotton cloths, I can accomplish loads of chores. Dusting - you bet. Kitchen counters - a breeze. Drying dishes - absolutely! Wrapping a sandwich to go - of course. There are so many uses for good dish towels. ## **Number 3: Tupperware is not your friend** Have you ever left spaghetti in plastic Tupperware? After a couple of hours, the plastic is tinged red where the sauce has leached into the walls. The reverse happens as well. When you store food in plastic, especially if it's heated, this plastic wall will leach into your food. BPA free isn't safe either. Opt for glass or stainless not only are they two of the most recyclable products, but you don't have to worry about contamination. I love my metal tiffins. They're light weight, sturdy, and you don't have to worry about them breaking. ## **Number 4: Tap into tap water** We're all very aware that plastic bottles are one of the most prevalent items in landfills. They have an incredibly low recycle rate and can only be downcycled. They will always wind up in a landfill. They're also one of the easiest items to replace in your day to day life. It takes 3 liters of water to make .5 liter of bottled water. It's an unsustainable and unregulated practice. Get used to your tap water and refill a reusable bottle. There are a lot of attractive glass and stainless options. You can buy a stainless or bamboo cap for your Klean Kanteen. I found mine at a thrift store for $2.00 and ordered a shiny new bamboo cap. ## **Number 5:** **Be “that person” in the grocery check-out line** There's an overwhelming number of plastic bags in landfills and waterways. They're incredibly wasteful and put marine wildlife in danger. It's a very easy switch. The hardest part is remembering to bring them with you. Try to keep them in the trunk of your car. Some stores give you cash back for bringing them, and there's no better incentive than that. ## **Number 6: Sew your own** Even produce can't escape endless plastic. Spinach comes in plastic bags or boxes, oranges come in mesh, thin plastic produce bags at every corner, and stickers are stamped on every loose item. The farmers market is the best way to avoid these things. If you don't have access to a farmer’s market, you should bring your own produce bags and avoid prepackaged goods. It's very simple to sew your own; I used 100% cotton pillowcases from the thrift store. Or you can purchase them on Life Without Plastic. ## **Number 7: Rethink that dirty dish sponge** Sponges are a magnet for bacteria, but so are rags. Bacteria like to grow in warm, damp environments. The brush is the most sanitary, but sometimes it's difficult to get a brush inside of a jar. I like to use rags for those hard to reach places. If you wash the rags regularly and line dry them, the heat from the sun will kill the bacteria and naturally brighten them. All of these things will need to be replaced eventually. The brushes are compostable/recyclable. I'm also interested in trying to grow loofas. ## **Number 8: Who knew? You can brush with bamboo** You're supposed to change your toothbrush every 3 months. Over a decade one person will send 40 toothbrushes to a landfill. Fortunately, there are many bamboo alternatives you can compost. ## **Number 9: Break your aluminum habit** Aluminum foil was the hardest thing for me to give up. Fortunately, they make reusable products that act like foil or cling wrap. Companies like abeego sell a moldable waxed fabric used for preservation. You can also make your own. The Egyptians were the first to use this technique. You can also use a silicone mat for lining your pans when baking at high temperatures. Or use them for freezing. ## **Number 10: Get the most out of compost** Composting is probably the most important step of all. I found that 80% of everything I threw away could be composted. You may have municipal compost, but you can also make a backyard compost. Finding the right one for you may be a challenge, but well worth the effort. Food can't break down in landfills. Newspapers from 50 years ago are still legible; hotdogs are perfectly preserved. Air can't circulate properly to let natural things decompose. For another 91 ideas, check out Kathryn’s book, 101 Ways to go Zero Waste, and her [Going Zero Waste](https://www.goingzerowaste.com/) website. Thanks for tuning in and for helping make every day Earth Day. --- # In Good Company Volunteers Get Down and Dirty to Clean Up America’s Waterways Source: https://www.clifbar.com/stories/in-good-company-volunteers-clean-up-americas-waterways Published: 2025-01-31 · Updated: 2026-09-17 That was the haul by the volunteers of [In Good Company](https://www.clifbar.com/stories/in-good-company)® who combed the banks of the Ohio River over two weeks in mid-October 2018, filling their large compostable trash bags and nearby river barges with the detritus of modern society—forgotten garbage often caked or buried in mud, some of it there for days or weeks, some of it for decades. "The first day, I filled 10 huge bags with trash from just walking around in about a 30-foot radius,” said Matthew Dillon, Clif Bar’s senior director of agricultural policy and programs. “I would clean up the trash from the grass I was standing on, then realize there was a second layer of garbage underneath that and a third layer below that. I kind of went into shock, realizing that we humans don’t know what we’re doing to the planet.” ## **Protecting Oceans Starts with Rivers** In Good Company, an alliance of values-driven businesses Clif Bar & Company founded a decade ago, brings companies together for a shared purpose, donating the sweat equity of their employees to help address food, housing and environmental challenges in communities across the country. Several times a year, In Good Company sends 15 to 20 employees from participating businesses for a week to work alongside local nonprofits and residents on key community issues. This time, sending two different groups of employees for back-to-back weeklong volunteer stints, In Good Company brought 35 volunteers from 16 companies in 11 states to rural Ripley, Ohio, about an hour southeast of Cincinnati, to help make a dent in the garbage lining the Ohio River, one of the nation’s most polluted rivers. It’s also the drinking water source for more than 3 million people and a transport hub for tons of coal annually. “We wanted a project that would focus on plastics in the oceans,” said Brian Lemoine, one of two employees Clif Bar dedicates to running In Good Company. “Millions of tons of plastic waste enter our oceans each year, threatening marine ecosystems and the people who depend on them. [By 2050, it’s estimated the weight of ocean plastics will exceed the weight of all the fish in the ocean.](http://www3.weforum.org/docs/WEF_The_New_Plastics_Economy.pdf)” If oceans are the target, why clean up a river? The Ohio River flows into the Mississippi River, which empties into the Gulf of Mexico. “It’s easier to get plastics out of the water system earlier—in our rivers—than it is in the ocean,” Brian explained. ## **River Guardians Who Live on the Water** In Good Company worked daily on the Ohio River with [Living Lands & Waters](https://www.livinglandsandwaters.org/), the world’s only “industrial strength” river cleanup organization. With a staff of 10 who live on an eco-friendly house barge up to nine months a year, Living Lands & Waters over the past 20 years has with student and adult volunteers removed 10 million pounds of trash during 1,100 cleanups on 24 rivers in 21 states. “Our rivers are a mess,” said Chad Pregracke, founder of Living Lands & Waters in 1998 and CNN Hero of the Year in 2013 for his tireless work cleaning up America’s rivers. “They end up lined with trash because of improper waste disposal, illegal dumping and flooding,” Chad explained. “But I don’t get discouraged. Change is slow. It’s like our barge—it’s heavy and starts slow, then builds momentum. It’s taken 20 years, but change has happened.” ## **Finding Inspiration Amidst the Mess** From costumes to jokes to a DJ boat that entertained volunteers while they scooped up garbage, Living Lands & Waters made the days float by with joy. “They’re so devoted, and that’s inspiring,” said Christa Wirkus, an ecommerce marketing associate for Annie’s Homegrown, Inc. “What they do is amazing!” Volunteers also got fired up by the cleanup work itself. “Every spot, you’d get awestruck and say to yourself ‘Let’s do this!’” said Chris Demlein, a quality assurance tech for American Licorice. “Even though you can’t get every piece of trash, you’re making a difference.” Residents were inspired, too. “In Good Company is such a great idea,” said Cindy Brown, owner of the Ohio River House that lodged the volunteers. “I love that Clif Bar is spearheading it, and I’m so grateful to be a part of it. Having the house filled with people having fun and doing good things—it’s what I dreamed of when I bought the place.” ## **Everyone Can be Part of the Solution** Meghan Elgan, education coordinator for Living Lands & Waters, recommended actions anyone can take to reduce trash in rivers and other waterways. They include avoiding the purchase of plastic bottles and other plastic products, buying reusable containers and urging companies to develop new uses for repurposed plastic. “Convenience is a killer,” she said. “It’s literally choking our seas.” In Good Company volunteers vowed to take similar steps to reduce river pollution. Many said they will never again purchase water in single-use plastic bottles. Others said they will emphasize “reduce-reuse-repurpose” in their lives and those of friends and family. “I’m already looking for alternatives to the plastic contact lens case that I dispose of every 30 days,” said Annie Reid, a Clif Bar integrated marketing project manager. For at least one volunteer, personal transformation from the cleanup experience may just bring him back to the Ohio River. “I’m thinking of using some of my vacation time to come out here again,” said Matt Mason, accounts receivable administrator at States Logistics. “To me, this is doing something important—and I can see the difference it makes.” _Donations from individuals and businesses help Living Lands & Waters to continue its cleanup projects and educational initiatives. Please consider _[_supporting_](https://www.livinglandsandwaters.org/how-to-help/donate.html)_ this amazing nonprofit._ --- # Bouncing Back After a Weekend of Indulgence Source: https://www.clifbar.com/stories/bouncing-back-after-a-weekend-of-indulgence Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ After a wild weekend full of carbs, sugar, sodium, and/or booze you might be feeling puffy, sluggish, and guilty. We’ve all been there — no one has perfect eating habits. You might wake up feeling like you need to immediately reverse the damage. If your mind wanders to quick fixes and you respond with cleansing, severe calorie restriction, or over-exercising, be mindful that there are better alternatives. Recognize that one weekend of over indulging doesn’t need to send you into a tailspin. You’re human and you’re living your best life! Years from now you aren’t going to remember that time you had one too many, but you will remember the memories (hopefully). That’s what counts. ## **Quick Fix** Juice Cleanses — You’re probably thinking this will detoxify your body from all the not-so-good decisions you made over the weekend. This might seem like a genius idea, but it’s not_._ There simply isn’t enough scientific evidence to back that up.1 Believe it or not, your body comes with its own natural detoxification system — that’s what your liver, kidneys, and intestines are for. And if you’re still not convinced, consider this: The juicing process extracts the fiber from whole fruits and vegetables, which is where a lot of the nutritional benefits are. ## **Better Fix** Smoothie — If you want more of a cleansing day, you should increase the amount of fruits and vegetables, fiber-rich foods, and water you consume. An easy way to do this is with a smoothie! ## **Hangover Smoothie** Ingredients: - **1/2 cup unsweetened almond milk **/ a solid base for smoothies - **1/2 cup coconut water **/ provides electrolytes, hydration - **1 cup frozen fruit **(I love a combo of mango, pineapple, and banana) / delivers vitamins, minerals, plant nutrients, fiber - **1 cup fresh spinach or kale **/ offers vitamins, minerals, fiber - **1 small fresh cucumber **/ provides refreshment, water, fiber - **1 inch of fresh ginger **/ anti-inflammatory stomach soother, tastes delicious ## **Quick Fix** Calorie Restriction / Fasting — If you loaded up on calories the night before, you may try to make up for it by skipping meals or severely restricting calories. This will only throw your body further out of balance. ## **Better Fix** What Your Body Needs — Instead, calculate your basal metabolic rate (BMR) to estimate the minimum amount of calories your body requires per day. This amount is needed just to cover basic organ functions. To have a more accurate idea of what your body needs, multiply your BMR by an activity factor ranging from 1.2 (sedentary individuals) up to 1.9 (highly active), depending on your activity level.2 ## **Sample Bounce Back Day** - **Breakfast: **Hangover Smoothie - **Lunch: **Seafood with steamed vegetables (salmon and broccoli) - **Dinner: **Quinoa salad, lean protein source, vegetables, and homemade dressing (quinoa, grilled chicken, tomato, avocado, red cabbage, zucchini noodles; homemade dressing: lemon, apple cider vinegar, avocado oil, salt, minced garlic) - **Snacks: **Greek yogurt with fruit, chia seed pudding with fruit ## **Quick Fix** Too Much Exercise — You may be tempted to overcompensate your weekend binge by over-exercising. ## **Better Fix** Don’t Overdo It — punishing yourself with endless hours on the stair stepper is counterproductive. Hitting the gym hard could potentially lead to strains or injuries. So, keep it light, sweat it out, and drink plenty of water. ## **Quick Body Weight Workout** - 10–15-minute AMRAP (as many rounds as possible) - 10 Squats - 10 Push-ups - 10 Jumping Jacks - 10 Alternating Lunges - 10 Triceps Dips - 30-second Plank In order to move forward after a wild weekend, you have to acknowledge that you might have overdone it — happens to the best of us! But before you begin punishing yourself or throwing your hands up, take a breath. You have not ruined the progress you have made. The best way to recover is by quickly getting back on track. This doesn’t mean a quick fix — just real food, lots of water, and self-love. ## References 1. “Detoxes” and “Cleanses.” (2017, September 24). Retrieved August 30, 2018, from [https://nccih.nih.gov/health/d...](https://nccih.nih.gov/health/detoxes-cleanses) 2. Wilson, C. (2016, August 26). Negative-Calorie Foods Still Count. Retrieved December 5, 2018, from [https://www.eatright.org/healt...](https://www.eatright.org/health/weight-loss/fad-diets/negative-calorie-foods-still-count) --- # Improving Your Eating Habits Source: https://www.clifbar.com/stories/improving-your-eating-habits Published: 2025-01-31 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Assess your current eating habits to create awareness and reveal areas that you can improve on to develop a healthy diet. To understand your current eating habits and where you’d like to improve, try reflecting on your entire diet. Bring awareness to what you are eating, when you are eating, how much you are eating, and why you are eating. Then, make it a habit to ask yourself how you feel before, during, and after you eat. By creating this sort of self-dialogue, you might surprise yourself with how easy it is to identify areas you could improve on and start a healthier diet. Developing healthy long-term habits when it comes to eating is far more impactful than any short-term diet. We all strive for balance. We want to enjoy our relationship with food. And we all want to live happy and healthy lives, right? Here are some helpful questions and ideas to bring awareness and get closer to finding what works for you: ## **What am I currently eating?** - How many servings of fruit do I eat a day? - How many servings of vegetables do I eat a day? - How much of my carbohydrate intake is from whole grains? - How much protein do I eat a day? - Is the fat in my diet mostly trans and saturated fat or monounsaturated and polyunsaturated? - How many times a week do I eat out? - How many of my meals are prepared at home? - How many times a day do I drink sugary drinks (soda, juice drinks, or sweetened coffee)? - How many times a day do I eat foods with added sugars, without other important nutrients (cakes, cookies, or ice cream)? - What is my alcohol consumption per week? - Be aware of portion sizes and know that you don’t always have to eat everything on your plate. - Eat slowly and without distractions (turn off the TV, computer, phone). - Eat when you are hungry; stop when you are full. - Plan out your meals, or meal prep for the week if you’re a busy bee. - Acknowledge the healthy changes you are making and give yourself credit for doing a great job. - Progress over perfection. - Habits take time to develop, just like results — be patient and don’t give up! ## **Healthy Eating Tips** The first and most important step to understand is that small changes add up. Slowly build new or better habits to prevent overwhelming yourself with making several changes all at once. ## **What should I focus on?** ## **How do I improve?** - Look at what small things you could improve on — filling half your plate with fruits/vegetables or drinking more water instead of soda. - Eat when you’re hungry (true stomach hunger) and stop when you’re comfortably full — allow your body’s natural hunger and satiety cues to guide you. - Choose nutrient dense foods that are rich in vitamins, minerals, complex carbohydrates, lean and plant-based proteins, and healthy unsaturated fats. - Make healthier swaps — more complex carbohydrates vs. refined carbohydrates and added sugars (i.e., more whole wheat bread, less white bread) or LUNA® bar vs. a candy bar. LUNA® whole nutrition bars include complex carbohydrates from rolled oats and are a good source of protein. - Understanding that the amount of calories/energy _you _need is based on _your _age, gender, body composition, activity level, goals.4 ## **What should I eat?** - A healthy plate: ½ produce, ¼ lean and plant-based proteins, ¼ whole grains, and dollop of healthy, unsaturated fats. - When planning a meal, focus on the type of carbohydrate and not on the amount. Some sources of carbohydrates — like vegetables, fruits, whole grains, and beans — offer important vitamins, minerals, fiber, and plant nutrients for health.3 - Aim to fill half of your plate with whole fruits and vegetables — focus on variety and color to ensure you get a balanced mix of nutrients and lots of fiber. - Get your protein from sources such as fish, lean meat and poultry, eggs, dairy products, tofu, beans, and nuts. - Consume healthy fats like monounsaturated and polyunsaturated fats — found in olive oil, avocados, fish, nuts, and seeds — while limiting saturated fats and trans fats. - More water and less beverages that contain added sugar. ## **How much should I eat?** - Carbohydrates are our body’s preferred source of fuel and should be the foundation of our diet. Women should aim for 1.5–2 cups of fruit, 2.5 cups of vegetables, and at least 25 grams of fiber a day. - Those participating in vigorous exercise may have higher carbohydrate needs to help fuel their performance.1 - The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight for adults. Athletes needs are higher, with 1.2–2.0 grams per kilogram of body weight.2 - Experts recommend that adults focus on healthy unsaturated fats and consume 20% to 35% of total calories from this nutrient each day.4 - Dietary guidelines recommend limiting to one alcoholic beverage for women and two for men a day (1 drink = 12 ounces beer/wine cooler, 5 ounces wine, or 1.5 ounces distilled spirits). The most important thing to understand in building healthier eating habits is that perfection is not necessary. Small incremental adjustments are all you need! You are a work in progress and will continue to be for years to come. Don’t feel the need to reach your destination right away. By assessing your current eating habits, you will create an awareness you might not have had before. From there, decide what is working and what is not. Make changes that make sense to your lifestyle. Allow yourself to make mistakes. And most importantly, have fun with it! None of this has to come with a negative undertone. As you develop healthier eating habits, you will feel better, and your success and happiness will build upon itself. ## References 1. All about the Vegetable Group. (2018, January 04). Retrieved August 2, 2018, from [https://www.choosemyplate.gov/...](https://www.choosemyplate.gov/vegetables) 2. Caspero, A. (2017, July 17). Protein and the Athlete — How Much Do You Need? Retrieved August 4, 2018, from [https://www.eatright.org/fitne...](https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete) 3. Healthy Eating Plate & Healthy Eating Pyramid. (2017, August 24). Retrieved August 4, 2018, from [https://www.hsph.harvard.edu/n...](https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate) 4. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at [http://health.gov/dietaryguide...](http://health.gov/dietaryguidelines/2015/guidelines) --- # LUNA Voices: Gloria Steinem Speaks, and We Listen Source: https://www.clifbar.com/stories/luna-voices-gloria-steinem-speaks-and-we-listen Published: 2025-01-31 · Updated: 2025-02-19 To kick off this year's ‘LUNA Voices’ program, owner and co-CEO Kit Crawford had the honor of interviewing the legendary Gloria Steinem at our headquarters in Emeryville, CA. The writer, political activist, feminist organizer, co-founder of New York magazine and Ms. magazine, and all-around amazing human being has written numerous books and produced documentaries and feature films on the topics of child abuse, the death penalty, and violence against women. She co-founded the Women’s Media Center and other meaningful organizations, and the list goes on. Her incredible work, insightful and powerful voice, and tireless activism earned her the Presidential Medal of Freedom in 2013 from President Barack Obama. Numerous topics matter to Gloria; she spoke to us about some of them: **Kit:** How did you become an advocate for equality? **Gloria:** I always wanted to be a writer because I was just such a reader. It’s the one thing that, when I’m doing it, I think, “This is the thing I should be doing.” The activism part is more falling in love with something that might be a solution. You see, “This is a problem,” and you think, “Well, maybe if this person knew that person…” It’s just infinitely fun and interesting and spontaneous. **Kit:** How do you use the word “feminism” today? What does it mean to you? **Gloria:** It just means belief in the full socio-political-economic equality of females and males. And that means all females of every ethnicity, race, and class. It’s always been about, in a deep sense, getting rid of gender; gender is a new thing. Most of the languages of the people who were in this country before Europeans showed up, the Native American groups, most of the languages don’t have “he” and “she.” They don’t have gendered pronouns. People are people. How great is that? **Kit:** At the front of the women’s movement in the early ’70s, did you ever feel threatened? **Gloria:** I don’t think I ever felt in danger of being killed, but it was \[more the fear of\] just being wiped out of human consideration. The hatred was there. But the greater force was that we had each other and that we could really feel that what we were supporting was possible, and that the people who were threatening us were in their own prisons, actually, of race and class and religion. **Kit:** What was different about the women’s marches of the ’70s and the ones taking place today? **Gloria:** I think that earlier marches had to be organized. And though you still have to get a permit and all those things you need today, it is no longer the same feeling of organizing a sturdy, brave, out-there movement group. Today, it’s kind of more like spontaneous combustion. **Kit:** What can parents do to break the stereotypes and the rules that we have for our sons and daughters? **Gloria:** For women to know that we can be achieving or doing whatever out in the world outside the home is crucial. And for men to know that they can be nurturing inside the home is crucial. It is the key to practically everything. I just can’t express how important it is. Here’s an example: Violence against females is a bigger indicator of all other violence in the world. If we see inequality and especially violence around us that is prescribed by sex or race, we come to think that it’s okay, it’s inevitable, it’s part of human nature, and then we act on it forever more. So, it is not only important in the microcosm. It influences what goes on in the macrocosm. **Kit:** What are you still learning today? **Gloria:** What I’m learning now, because of the books that I’m working on, is that \[certain\] cultures didn’t have hierarchies like this. They had circles, so we were linked, not ranked. I find it enormously heartening to learn about that. **Kit:** What advice do you have for how to support each other? **Gloria:** I think listening is the key. If you usually have more power in some ways in some group that you’re in, it’s important to listen as much as you talk. And if you have less power, it’s important to talk as much as you listen. And that can be just as hard because you’re used to hiding. So, it’s just a consciousness with which you inform your actions every day as best you can. I haven’t found any rule better than equalizing talking and listening and making sure that the group that is addressing a problem looks like the group that is experiencing the problem. --- # Negotiate Like a Pro, Whatever Your Field: Top 5 Tips from Julie Foudy Source: https://www.clifbar.com/stories/negotiating-tips-from-julie-foudy Published: 2025-01-30 · Updated: 2025-02-27 Retired midfielder Julie Foudy is just as tenacious at the negotiating table as she was on the pitch. The first woman to be recognized with the [FIFA Fair Play Award](https://en.wikipedia.org/wiki/FIFA_Fair_Play_Award), Julie is not afraid to stand up for what’s fair, whether she’s fighting against child labor or advocating for gender equity in sports. These days she is teaming up with her husband Ian Sawyers at the [Julie Foudy Sports Leadership Academy (JFSLA](https://www.juliefoudyleadership.com/)), which empowers the next generation of young female athletes to become leaders. We asked Julie to share best negotiation advice. Here’s what she had to say: One of the qualities I love most about women is how we build teams, community, and chemistry. However, one of the attributes that can hold us back comes from that same pallet. We hesitate to push for what we need or what we deserve, worrying it may adversely impact the larger team. Here is what we need to keep in mind when negotiating: **1. Own. Your. Awesome. **Do not deflect when people tell you how good you are at what you do. Say “thank you,” and appreciate the compliment sincerely. **2. Do not be afraid to mention your success** on projects, in a particular moment, and/or with other colleagues. Practice saying it in a way that matches your personality. And, as hard as it may be for you to say out loud, rehearse it in front of a mirror or with a friend so you get more comfortable with it. Set goals or incentives to help make sure you say it in key meetings—or you won’t. **3. Celebrate others genuinely.** Their success is your success. There’s nothing more appealing than working alongside a colleague who wants you to be successful. The best leaders foster that culture. **4. Knock on the door. Sit at the table. Get in the room.** Make it known you are curious and seeking more in a healthy way. You don’t know it all—yet—but you are learning and growing. People want to reward that mindset. Be present. **5. Asking for more money, more benefits, or more perks** doesn’t mean you’re not a team player. It simply means you do what every successful person has done for centuries: You recognize your value. Take Julie’s word for it: You can stand up for yourself as an individual AND be a team player at the same time. And remember: There’s no better advocate for the fair pay you deserve than YOU. Need additional resources? Here are a few to help get you started: - Sign up for salary negotiation workshop with [AAUW](https://salary.aauw.org/) - Find a mentor with [Career Contessa](https://www.careercontessa.com/hire-a-mentor/browse/) --- # Someday a woman’s goal will be worth as much as a man’s Source: https://www.clifbar.com/stories/luna-bar-uswnt-roster-bonus-pay-gap Published: 2025-01-30 · Updated: 2025-02-27 The U.S. Women’s National Soccer Team (USWNT) caught our attention in 2016 when they spoke up to demand equality. Although they slayed it in many ways, their fight continues today. There are still many inequities, such as the World Cup roster bonus awarded to any U.S. soccer player - woman or man - named to a World Cup team. We were shocked to learn that, for women, their roster bonus is $31,250 less than the men – for the same work. As you can imagine, this got us pretty fired up. We knew we had to do something. And do it now. So LUNA Bar is closing the World Cup roster bonus pay gap by giving each of the 23 women named to the 2019 World Cup team the $31,250 difference to make their roster bonus equal to the men’s. And let’s be clear, this isn’t about their bravery and determination – which they rock in abundance. Or even about the money. It’s simply because, well, they deserve it. As do all women – whether they’re crushing it at work or playing soccer on a global stage. And by sharing their experience publicly, the players of the USWNT become advocates, mentors and role models to women and girls around the world. We can all learn from their experiences. So they’re doing us a solid and offering advice, support and inspiration in your own fight for equal pay. Because equality shouldn’t wait for someday. Someday is now. --- # Women’s Soccer Innovator Becca Roux on Negotiations Source: https://www.clifbar.com/stories/becca-roux-negotiations Published: 2025-01-30 · Updated: 2025-02-27 For Becca Roux, Executive Director of the US Women’s National Team Players Association (USWNTPA), working for the USWNTPA has been the opportunity of a lifetime, marrying two of her passions – soccer and women’s equality issues. After receiving her JD-MBA from the Northwestern School of Law and Kellogg School of Management and working as a consultant at McKinsey & Company, she was appointed the USWNTPA’s Executive Director on February 4, 2017 – in time to help the U.S. Women’s National Soccer Team negotiate their current Collective Bargaining Agreement (CBA). Twenty-three in-person negotiation sessions later, both U.S. Soccer and the Players Association ratified a new 5-year CBA on April 4, 2017. Below, Roux talks about what she and the Women’s National Team Players Association have learned from their tough negotiations and shares lessons anyone can apply to better their own situations. ## **1. Be a visionary for yourself.** A first step in a successful negotiation is having a vision for yourself and what you want. Prior to the USWNTPA’s CBA negotiations, the players articulated a clear vision for what they wanted not only for themselves, but also for the Players Association and the future of the game. While there was much on-the-field and off-the-field success to build on from the past, the players and I felt that the women’s team had been an undervalued asset. Therefore, just like any other start-up company, we had to be the visionaries for ourselves to be able to see something that had not yet been proven. ## **2. Expand the Pie**. On February 4th, my first day on the job, the players, lawyers, and I sought to reset the tone of negotiations in a way that was in line with the aspirational vision that the players had set for themselves. We asked, “How do we expand the pie so that it is not just a zero-sum game?” Both during our CBA negotiations and since, we’ve been working on how to create holistic abundance through collaboration and a belief that opportunities for one group or person do not come at the expense of others. Seeking win-win, optimal solutions means more potential for success for all. ## **3. Surround yourself with the right people.** One of the most important things the players have done during the past couple years is to surround themselves with a team of USWNTPA lawyers, staff and advisory board members who believe them, believe in them and fight for them. The players trusted their transformed USWNTPA team of experts to help them execute their vision. It is imperative to have a team of mentors and advisors that ‘gets it’ on your side, both in the negotiating room and in your preparations leading up to it. ## **4. Be patient, and resilient.** Negotiations can be difficult, especially when trying to bring about drastic change. Change is hard, takes time and requires resilience. It’s one thing to desire change and another to have the persistence, patience and perseverance to stay the course and endure that change. During the CBA negotiations and many days since, the players and I have often felt like we were fighting a million uphill battles a day. During those times, it is important to accept where you are, keep sight of the vision and prioritize some restorative self-care – whatever that may be for you personally. ## **5. Consider the ripple effect.** During the tough moments, one of my motivations was to remember the potential ripple effects of our actions. For many, including me, it can be hard to negotiate for yourself, but often easier to negotiate for others. You can find strength in negotiating for yourself if you ask, “How could this have ripple effects on other women and disenfranchised/under-represented groups in the future?” The hope is that by fighting a battle today, somebody else doesn’t have to fight it in the future. It’s important to seek to understand the situation of those around you and to advocate for your colleagues when you feel there is disparity. We hope that our efforts seeking disruptive change and societal progress serve as inspiration for women and men more broadly. --- # Soccer Star Christen Press on Preparing for Negotiations Source: https://www.clifbar.com/stories/soccer-star-christen-press-on-preparing-for-negotiations Published: 2025-01-30 · Updated: 2025-02-19 **LUNA BAR: Why do you think preparation is important in negotiating?** **CHRISTEN:** Talking about the ‘prepare’ stage is a great one for me because I love being prepared. Information is power. Preparing looks like taking time to get things right without rush. Preparation looks like getting the proper resources and help to set yourself up for success. Preparing looks like research and studying and learning and growing. **LUNA: Can you talk a little more about how information is power?** **CHRISTEN:** The best thing to do in a negotiation is to not be afraid. What you don’t know is always scary. The more you know, the less you’ll be afraid. A lot of people ignore the counter arguments and focus on their own points. Good preparation is finding the holes in your own argument. If you’re aware of the flaws, and you’re already prepared to counter the counter, you don’t have to ever be afraid of what might come up. **LUNA: What is something you’ve learned in what makes successful negotiating? Maybe something that makes you, in particular, good at it?** **CHRISTEN:** Be empathetic to the other side. You might be worlds apart on what you want in a deal, but you can connect on a human-level. Instead of focusing solely on your own argument, there is value in thoughtfulness and analysis of the other side. When you are going to present a fact, look critically at the fact from its counter argument. Try to understand what the other side wants. I find it important to remember that life has put us all in different starting positions. But instead of being angry, understand that the other party might only see things a certain way but that they’ve only had access to these certain life experiences. The same is true for your side, so I try to be thoughtful about the fact that life has given us all biases, and that mindset makes me open and compassionate. **LUNA: How can someone prepare to avoid becoming angry?** **CHRISTEN:** People get angry about ignorance and when the other side doesn’t agree. I personally don’t feel that, I feel compassion. Just on a human level, we are all complicated; we are all complex. I view the people working with me and on the other side of the negotiation table as complete humans. And I hope that helps others to see me that same way. Everyone should be treated with respect. Don’t respond to negativity with negativity. That’s no way to create change. In order to prepare? I think just always practicing compassion and respectful treatment in your every day life. **LUNA: How did you find the time to do the preparations? It seems almost like a second job.** **CHRISTEN: **It is kind of like a second job. You can work your normal job, and then there’s a separate part of your work that you have to do to fight for your worth. For me, I view it as if: I have my job on the field and I have my job off the field. Finding the balance of being able to do both knowing that both can be exhausting, but both are essential to my career. And the work pulls from different wells of energy. It’s balanced. **LUNA: How do you maintain sanity through all of it?** **CHRISTEN:** My personal philosophy is that you should always have strategies for maintaining balance in your life so that any influx in work or environment doesn’t impact you. I have a very robust self-care strategy – including twice daily meditation. No matter the external pressures, I rely on my routine, my confidence, and my self-care. I never compromise those things, and in the end I find there seems to be plenty of time for everything. **LUNA: Is there anything you’ve learned that you'd do differently moving forward with preparations for future negotiations?** **CHRISTEN:** I’m super analytical and super empathetic, and I have to balance that with being efficient and decisive. You’re never going to have a perfect solution or perfect answer. I tend to feel like I have to reach perfection, the perfect compromise. I think sometimes I have to be more accepting. I have to realize that other people have different ways of finding solutions and be less controlling. **LUNA: Any other tips based on what you’ve learned?** **CHRISTEN:** I’ve learned that negotiations can be really fun. The word “negotiation” is off-putting, you might have a perception of it being scary, vulnerable, awkward. But think about what you can do for yourself to make it energizing and exciting. Make it a collaboration. Part of that is picking the right people to work and support you. But part of that for me is that the study and understanding of people is interesting. In the beginning, I sometimes say nothing, and then start to learn what people react to. It’s almost a study of psychology, and taking those little pieces of information and being masterful with how we speak. --- # What to Eat Before a Workout Source: https://www.clifbar.com/stories/what-to-eat-before-a-workout Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Trying to fit in workouts amid your busy schedule might feel like a feat all in itself. It’s therefore important to get the most out of the time you invest in your fitness by choosing the best pre-workout fuel to optimize your performance. ## Why Fueling for Your Workout Matters Eating before activity can delay fatigue and enable you to exercise at your best. This could mean you are able to work harder or longer. When you don’t have fuel in your body, your power, strength, speed, and endurance can suffer. Exercise may feel harder and ultimately less enjoyable. Research has shown that eating before workouts may help you:1 - Replenish glycogen, your stored form of energy. This is especially important for early-morning exercisers waking up in a fasted state. - Provide energy for the central nervous system during exercise. Your brain and nervous system work together to make physical activity happen. - Improve your endurance when exercise is longer than 1 hour. - Prevent hunger during activity. ## When To Eat Before a Workout It’s important to experiment with different timing strategies to determine the best time for you to eat before a workout. Generally, the closer you are to the start of a workout, the simpler and smaller the food should be. - 30-60 minutes before a workout: Eat a small carbohydrate snack and hydrate. - 1-2 hours before a workout: Eat a small, balanced snack or meal including carbohydrates and protein and hydrate. - 2-4 hours before a workout: Eat a normal-size (to you), balanced meal and hydrate. ## What To Eat Before a Workout ## Carbohydrates Carbs are the main source of energy for your body during most types of high-intensity exercise. Endurance workouts and longer resistance workouts rely on carbohydrates as fuel and affect your ability to perform. Choosing foods with carbs before your workout helps ensure you have the energy you need to complete your workout to the best of your ability.2 During long training sessions greater than 1 hour and/or very high-intensity workouts, you may benefit from taking in more fuel in the form of carbohydrates. Many sport products are available to help in this situation, including [CLIF BLOKS® Energy Chews](https://www.clifbar.com/collections/bloks-energy-chews), which are an easy-to-chew source of quick carbohydrates that deliver glucose and fructose (2 types of carbohydrates) for fast fuel to working muscles. ## Protein Research studies vary in showing strong evidence for the value of protein ingestion pre-workout. It’s likely that for most active adults, protein doesn’t offer a tremendous value as a component of your pre-workout fuel.3 However, including some protein at a balanced meal or snack 2-4 hours before training may help satisfy hunger and help maintain your feeling of energy. ## Fluids Hydration is another important consideration as you prepare to work out or train. Even a mild level of dehydration has been shown to impair both endurance and strength performance. There are a variety of recommendations and guidelines for pre-workout hydration, but a good rule of thumb is to consume about 2 cups of water in the 2 hours before exercise.4 Avoid chugging water right before you work out to prevent needing to go to the bathroom mid-workout. ## Examples of Pre-Workout Fuel What you choose to eat will depend on the time of day you are working out. Here are examples of fueling foods based on timing: ## Early-Morning Workout If you like to get moving early in the morning, these simple ideas are good options for a quick source of energy: - **CLIF BLOKS Energy Chews**: These are an easy-to-chew source of quick carbohydrates that deliver energy for fast fuel. It’s perfect for times when you have less than 30 minutes between waking up and working out or when you would rather take in some fuel during your workout. They are also available with different levels of caffeine to help adults customize their morning experience.\* - **Fresh fruit**: A few pieces of banana or a handful of grapes give just enough energy to get you going in the morning. - **Graham crackers**: These quick-digesting crackers are a fun way to fuel morning workouts. They can be fairly bland, making them a good choice if your tummy is a little sensitive in the morning. _\*Not recommended for pregnant or nursing women, children under 18 years old, or people sensitive to caffeine_ ## Midday Workout Many people take advantage of their lunch break to work out. Figuring out the best time to eat to be fueled up will take some experimenting. Consider having a mid-morning snack 1-2 hours before your workout and then enjoying a balanced lunch after. - [**CLIF BAR® energy bar**](https://www.clifbar.com/collections/clif-bar): CLIF BAR is made from a blend of protein, fat, and carbohydrates specifically developed to provide sustained energy to get you ready and keep you going during long, moderate-intensive activity. It’s made with wholesome ingredients like organic rolled oats and delivers a good source of plant-based protein. - **Trail mix**: Look for a mix with nuts and dried fruit as the base. This will provide a small dose of protein and fat to keep you satisfied and carbohydrates to keep your energy levels up. - **Yogurt**: Either a dairy- or nondairy-based yogurt could be a great pre-workout snack for a midday workout. Look for ones with protein and feel free to top with some wholesome granola. - **Protein bars: **This is a convenient way to get important nutrients on the go. Protein bars could be a beneficial choice when you’re still about 2 hours out from your workout time, but they ideally serve the best use as a post-workout fuel. ## Evening Workout Finding the right time to eat when you exercise at night can be tricky if your workout interferes with traditional meal times. There are two ways to approach fueling your evening workouts you can experiment with: eating a snack in the late afternoon and then dinner afterward or eating a light dinner before your workout and a snack afterward. - **CLIF BAR energy bar**: Eaten 1-2 hours before your workout, CLIF BAR provides energy and plant-based protein to fuel your workouts any time of the day. - **Small **sandwich: A small sandwich with whole-grain bread, protein of choice, and some veggies is a convenient way to tame your appetite and provide balanced fuel for an evening workout. - **Soup**: This might sound a little out there, but a broth-based soup with protein, a whole grain, and veggies could be the perfect pre-workout mini meal. It’s an easy way to hydrate your body with fluids and electrolytes too. Look for soups that are in microwaveable containers so it’s easy to warm and eat. ## Is Caffeine Necessary for Workouts? Caffeine is a stimulant and a proven performance-booster for most people during exercise. It can be helpful regardless of the time of day of your workout, but consuming it later in the day can affect the quality of your sleep. It’s recommended to cut off caffeine intake by around 12 p.m. since it can stay in your system for many hours.1 Many pre-workout supplements include caffeine, so it’s important to be aware of the amount they contain. The best way to decide what works for you as a pre-workout snack or meal is to simply experiment and try different options and times. Pay attention to your energy and performance during your training and note what made you feel the best. These become your go-to options to rely on regularly. Now that you have a plan for what to eat before a workout, consider fueling strategies for afterward. Learn more about post-workout fuel here: [https://www.clifbar.com/stories/what-to-eat-after-a-workout](https://www.clifbar.com/stories/what-to-eat-after-a-workout) ## References 1. Coleman E. Carbohydrate and exercise. In: Karpinski C, Rosenbloom CA, eds. _Sports Nutrition: A Handbook for Professionals_. 6th ed. Chicago, IL: Academy of Nutrition and Dietetics; 2017:21-38. 2. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. _J Int Soc Sports _Nutr. 2017;14:33. 3. Moore D, Burd N, Slater G. Protein needs for athletes. In: Burke L, Deakin V, Minehan M, eds. _Clinical Sports Nutrition_. 6th ed. McGraw Hill Education. 2021:67-85. 4. Murray B, Osterberg K. Fluid, electrolytes, and exercise. In: Karpinski C, Rosenbloom CA, eds. _Sports Nutrition: A Handbook for Professionals_. 6th ed. Chicago, IL: Academy of Nutrition and Dietetics; 2017:107-132. --- # LUNA Voices: Betty Reid Soskin on Her Pioneering Life Source: https://www.clifbar.com/stories/luna-voices-betty-reid-soskin-on-her-pioneering-life Published: 2025-01-30 · Updated: 2025-02-19 As part of our ‘LUNA Voices’ program that’s become a powerful platform to hear from women who are changing the world and pushing boundaries in the name of equality, the incredible Betty Reid Soskin, whose book, “Sign My Name for Freedom: A Memoir of a Pioneering Life,” came out last year, recently spoke with us at LUNA HQ. At 97 years old and having lived in California’s East Bay for 91 years, Betty has witnessed a grand sweep of American history, from the building of the Golden Gate Bridge, to an evolution of race relations, for which she’s been an activist for a number of decades. She’s currently the country's oldest national park ranger, serving at Richmond, California’s Rosie the Riveter/World War II Home Front National Historic Park Museum, where there’s a two-month waitlist to hear her speak. She’ll be the first one to tell you, though, that she doesn’t identify with being a “Rosie” herself. She spoke to us about that, and about so many other important things she’s learned from her rich and storied life. ## **Don’t Call Me Rosie** “’Rosie the Riveter’ was the white woman's story. Rosie was not something that I identified with at all. Because I had lived that period as a young woman of color in a segregated Jim Crow union hall where I had not seen a ship being launched nor a ship being built ever during that period—I was in this little temporary building somewhere in the middle of Richmond, nowhere near the shoreline—I didn’t identify as a Rosie. The women in my family had been working outside their homes since slavery. They were not emancipated by the Rosie story.” ## **A Voice for Equality** “I was attending those \[first National Historic Park\] meetings as a field representative to report back to my Assemblyperson and to the field staff. What was happening as a result of the National Park Service creating this park in our area is that I instantly recognized them as sites of racial segregation. The park was being created to honor women, which is an extremely important feminist story, but it was only one story. There had also been 120,000 Japanese and Japanese Americans who lost two and a half years of their lives and much of their treasure simply because they looked like the enemy. There was also the story of the Port Chicago explosion and the loss of 320 lives, 202 of them being black doctors. There were so many stories in addition to that Rosie story that I began to attend those meetings to advocate for having that story expanded so that all those stories can be told. If you give up your complexity—and that history was so complex—you sacrifice so much of your truth.” ## **Starting Reid’s Records—an Institution** “We were two kids, I was 20 and my husband Mel was 23 \[both had walked away from racism in the military\], Californians who were completely disillusioned with our country. We came back and Mel went to work at the shipyards on the swing shift and in the daytime was a playground director in San Pablo. I went to work at a Jim Crow segregated union hall in Richmond long enough to save up enough money to go into business for ourselves, because we were never going to work for white folks again. That's how Reid’s Records came in. We went back to our duplex, cut a hole in the window of the garage, into which we sold records. We got orange crates that we packed the albums in, and a cigar box was our cash register. The Bendix washing machine in the back was the safe. And we went into business, simply because we were disillusioned. That little business grew until we could build a new building on the corner. We did that without realizing that we were building an institution in that city on the corner of Sacramento and Prince that would go through many, many lives. I eventually used that little store to magnify my voice for social change. I learned to use political systems being that black merchant down there on Sacramento Street. That’s where my education came from that is now serving me.” ## **About Democracy** “I have this sense of the patterns that I wasn't aware of when I was living my way through them. I know now with these periods of chaos as typical and that they've been happening since 1776. In those periods of chaos, when democracy is being redefined, is when you have access to the reset button. Those are the periods that really make the giant leaps. The time that I remember it being the most instrumental in my life were the 60s when I was a political activist, not only locally, but nationally. That I now have lived long enough at 97 where I have a sense that I'm living into the future that, along with millions of others, I helped to create in the 60s…That's an amazing thing.” ## **The Richest Period** “This last decade has been richest period I've ever lived. I'm using everything I ever learned. I now know that I am all of the women that I ever was simultaneously, that sometimes I don't know who got up in the morning until the middle of the day. I am 19, and I am 39, and I’m 59, and I am 70, and I am 97. All of that’s on tap for me. Now, why didn't I know that? Why does not the culture support aging? Why do I know that my eyes were not meant for holding false eyelashes but that they’re now what I see out of from a very deep place that I didn't know existed until I got into my into my 90s?” ## **From Victimhood to Fulfiller** “I learned at a recent talk at a University that I spent most of those years when I was their age being angered and enraged during the Civil Rights movement about how much our people had been cheated out of. Somewhere along the line, those of us who were cheated have to give up victimhood, and have to take on the role of fulfiller. I realized that I could fulfill that role for those kids and give them hope. I had always been a fulfiller, but I had to give up victimhood in order to cross that line. And now I see myself as a fulfiller.” --- # World Schooling Source: https://www.clifbar.com/stories/world-schooling Published: 2025-01-30 · Updated: 2025-02-19 Like life, travel is dynamic, which comes with natural ways of learning. Those that choose to see the world know that traveling with kids can give a new perspective on life. Whether it’s a long weekend or a year abroad, learning happens all the time. By letting your family adventures and curiosities lead the way, you allow the world to be your classroom and the countries and cultures be your guides. Using our travels from a recent trip to Nepal, we want to share more of how and what our seven-year-old Fisher’s experiences have been like. Whether overseas or across town, we hope you can take some of our lessons from the road and make them your own for smoother sailing on your next adventure. In Nepal, we dove right in to our current educational approach to life. It’s easy to get overwhelmed by the amount of teachable moments in a day, so we chose to narrow in on some of the experiences that transformed what would have otherwise been everyday tourism into educational travel with a purpose. ## **Where to?** The decision to travel is an immediate opportunity to involve your child. For Fisher, the curiosity about the world’s highest mountains and a fascination with mythical creatures quickly helped to narrow our sights on Nepal: the land of the Himalaya and Yeti. And thus the education begins. Whatever your family is into, let that be your guide and begin from there. ## **Outdoor Exploration** With each adventure, Fisher met the world with open eyes and an open mind, and we found the opportunity to weave in several academic topics and the resulting life skills and opportunities for new experiences. Flexibility, compassion, resilience, grit, and openness are but a few of the crucial world school/life lessons that come to mind when we think about true adventure travel. We love the outdoors, so what better way to play and learn than to combine this with our passion in new, fun, and challenging ways? Finding relevant teachable moments in everyday life adventures is easy, fun, and academic. While world schooling Fisher is currently the right fit for him, it won’t be forever, and where the classroom may be spot on for rigor, socialization, and all kinds of other skills, the outdoor classroom adds an element of enrichment and mystery that will invariably shape the kid that Fisher is and the adult he will become. ## **Maps and Legends** Buying a map of where you are headed is a great first step to teach an important life skill. Not only could Fisher see the country in its entirety, its place in the world, and navigate our rambles, but it also served as a way for him to reference topographic differences, distances from one village to the next, and our current location. Each geographic element then incites great conversations for continued growth. Maps serve as a way to explore new languages and words, as well as being a great resource for encouraging the development of reading skills. ## **Math in Motion** Traveling to Nepal, or anywhere for that matter, is no small feat. When you’re a kid, there’s a lot of wondering about how long you’re going to be sitting in the car or on the plane and how many movies or games you might get to watch/play. Given the length of our flight, we took this opportunity to introduce time zones. There is much to learn about the Earth and its rotation along with the sun and moon, night and day. It was also a great chance to weave in some basic math with time and travel and distance. Depending on the age of your kid/s and the trip you are taking, you can easily apply your own details to let the mathematic exploration unfold. ## **Food, Holidays, and Family** Taking time to embrace a culture completely is something we strive to do as a traveling family. What better way to get the essence of a place and feel the soul than to share food, holidays, and celebrations with the locals? Lucky for us, Nepal was having several of their largest festivals when we visited. By simply making friends, walking the streets, and experiencing the culture firsthand, memorable life lessons unfolded naturally throughout the festival season. ## **Walking with Purpose** Adding a charitable element on your trip can make for a more memorable and impactful experience. Finding ways to give back and build purpose in your adventures instills gratitude and appreciation in life. Bryan currently sits on the board for Wheels 4 Life, a Hans Rey nonprofit that provides bikes to people in need of transportation around the world. It was only natural to seek out people whose lives would forever be changed by the introduction of something as simple as a bicycle. And depending on your family interests, options and opportunities are endless. Know your passion, know your people, and dig in! --- # Tips for Traveling With Kids Source: https://www.clifbar.com/stories/tips-tricks-how-to-travel-with-kids Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Traveling with kids can be incredibly fun and rewarding. No one ever said it would be easy, but that’s all part of the adventure. Here are some of the hard and easy lessons for family traveling we’ve learned. ## 1. COMMIT to Travel If you don’t go, you won’t know! - Take the first step by committing to travel. ## 2. Get Your Kids Involved in the PLANNING Kids are curious, adventurous, and want to know where they are headed. Involve them in the planning process to naturally foster excitement while keeping them engaged along every step of the adventure. Life lessons of decision-making, accountability, and the joys of teamwork won’t ever come more easily. Pro Tip - Give your kids the map or GPS and the job to track and navigate your next stops. Keeping them involved in the actual adventure on the road will make the experience better for everyone. ## 3. Get to Know Where You Are GOING With your destination decided, the adventure can begin. Where you are headed, what to do, and what you need to take with you are fantastic learning opportunities for all. - Engage your entire family in the research phase and they will quickly develop their own sense of curiosity and desire to see more. - Maps, guidebooks, videos, and travel reviews are great resources that can be found at your local library, bookshops, online, or through friends who travel. Pro Tips - Start a Google doc you can add to and access from any device. Fill the document with links to places, articles you want to read, booking confirmations, and anything related to your trip ahead. - Hire a local guide to gain an incredible wealth of knowledge and connectivity to local culture and resources. ## 4. Get Your DOCS in a Row Think about what personal documents you will need to make it home with all your ducklings in tow. Domestic or International? - Have official identification, passports, and birth certificates for everyone in your party. - Be prepared for unplanned events that might require these docs. - Check government websites and travel blogs to confirm where you are going is safe and what else you might need to watch out for. Health and travel insurance is priceless for peace of mind. - Confirm that your standard health insurance will cover you wherever you are headed. - Take the medicines your family needs. Ask your doctor for refills in advance and recommendations for travel medications. - Basic first aid, pain relievers, Benadryl, motion sickness tablets or bands, and anti-diarrhea meds are all common items in a personal kit. Customize your kit based on your family needs. - If you are taking your own vehicle or renting abroad, ask your auto insurance if supplemental insurance is required. - Travel health insurance is cheap and easily purchased online. Different places have different requirements for immunizations and medical documentation. - Have copies of all of your family vaccinations and immunizations ready to share. Contact Info Put important contact info (below) in your kid’s bags and make sure they know where to find them. - Parents names and phone numbers - Your address or hotel location and phone - Phone numbers of family, friends, and embassies - Photo copies of kids’ passports or IDs Pro Tips - Take pictures of important documents before leaving home. Tag these pictures as “favorites” in your phone so you can find them easily when you need them. From passport numbers to immunizations, having everything at your fingertips for reference can save time and headaches. - Know your credit card and benefits/requirements for travel. Some credit cards require you to tell them you will be leaving the country. Some cards also protect purchases made. ## 5. Getting There Flying with kids can be a quick and easy way to get as far away from home as possible. Check-ins, boarding times, layovers, and late planes can all take more time than you might think. Plan ahead and develop a list of what you will need to be as successful as possible. - Pick the flight that aligns best with your family biorhythms. Are you morning people? Then travel in the morning. - Direct flights are often preferable where family travel is concerned. - When working backward from what time you need to be at the airport, do the math and add at least a half hour cushion to your plan. Where do you like to sit? - The back of the plane is often better for traveling families. Sitting closer to bathrooms, having extra airplane snacks, and getting window seats can all be important factors. - Cater to your family preferences. Need a car seat, stroller,\* or sling? - Bring what you need for safe and easy transport. \*Strollers double nicely as luggage carts for those long trips across the terminal. Pro Tips - When airlines give you the option to board early when traveling with kids, take it! - Airlines often check car seats and strollers for free. Find out from your airline, and save some cash and headaches. Driving your own vehicle or renting a car affords flexibility. Extra stops are no big deal, and going overland allows for the freedom to do it your way. Local transportation is an exciting way to see different neighborhoods and engage with locals to develop deeper connections en route to your next destination. Pro Tips - Traveling overland from home? Bring your own car seat. - Flying and renting a car? You may not need to bring your own. Car rentals often rent car seats for as little as $1 a day. ## 6. PACK as Little as You Can Whether by air or overland, traveling light is a proven way to elevate fun and eliminate excess. Pro Tip - Limit each person to one roller bag or carry on AND one small bag or backpack. ## 7. Stay HAPPY! The comforts of home can go a long way in keeping your family happy in the unfamiliar surroundings of life on the go. Bring some of the following to keep the wheels turning and the “How long till we get theres” to a minimum: - Pillows, blankets, and stuffed animal friends are a must. Keep them handy. - Eye pillows, neck pillows, and ear plugs can all be game changers. - A backpack or a “kid caddy” is a great way to empower your littles to help themselves. Make it easy for them to get to their own water bottle, [CLIF Kid Zbar® Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein), or favorite book. - Games and toys. - Books, magazines, maps and art supplies. Technology - Computers and tablets can be great on the go and helpful for research when you get where you are going. Pro Tip - If screens are a part of your program, think about resources that might help your kids prepare more for the places they are going. From maps to audio books and regionally relevant entertainment, your devices can be used to enrich the whole family’s experience! Experiential Add-Ons - Digital cameras, binoculars, walkie talkies, maps, and field guides - Journals, pens, pencils, and paint supplies (great for writing, painting, drawing, and art journaling) - A hobby box (create your dream box in a small plastic bin or tackle box. Beads, mobile making supplies, string, ribbon, glitter, glue, and more!) Pro Tips - Give your kiddo their own camera and journal to capture their memories. And buy yourself some down time while they are working on it. - Google Translate is a fun and educational way to learn the language of your destination. ## 8. Don’t Forget the SNACKS Straying from everyday eating routines is a great way to try new things and experience new cultures. With that in mind, keeping calories in the tank is critical to the enjoyment anyone can have on a full day out or an unexpected delay. Pro Tip - Put familiar and favorite go-to snacks in pockets and day packs before you leave your “home.” Handy snacks are the holy grail of happiness on the road. ## 9. Keep It FUN Don’t forget that you are on vacation too! When in doubt, take a step back and ask yourself if you and your kids are having fun. If YES? Keep going! If NO? Slow down or stop, make some changes, and get your vacation back on track. A late start, daily nap hour, or even a rest day for everyone can make a huge difference. ## About the Author Bryan Cole is an outdoor athlete, born and raised in California, who revels in taking in new locales, meeting new people, and gaining life experience through immersive travel. As a former CLIF employee, Bryan lives, breathes, and dreams all things adventure and advocacy, and he fully brings this to his vision of how he experiences the world today. Now living life to its fullest in Hood River, Oregon, Bryan runs his own one-man marketing agency, B.COLECTIVE, which focuses its efforts at the intersection of lifestyle sport and purpose-driven projects with passionate people. Follow @bcolective to see what Bryan is up to and @GlobalRamble to get a taste for how Bryan likes to travel with his family. --- # Hitting the Road With Young Ones, a Global Ramble Source: https://www.clifbar.com/stories/hitting-the-road-with-young-ones-a-global-ramble Published: 2025-01-30 · Updated: 2025-02-19 After traveling back to the U.S. from Mexico on a test run family ramble one day, we drew a line in the sand for ourselves and set our sights to see the world and change things up. On or before December 2018 had been decided, and the planning had begun, with every move we made motivated by the excitement to journey into an unknown adventure. With a firm focus on kid-friendly family adventures, we started our road trip in California and Oregon, hitting state and national parks and visiting family and friends. Because building out our van was taking longer than was anticipated, we cashed in some flight miles and made our way to Nepal for six weeks. In true international-adventure style, we had little more than our backpacks and some basic trekking gear. We experienced incredible cultural immersion, multiday treks, mountain biking, river rafting, jungle exploration, and some solid advocacy work giving bikes and changing lives with Wheels 4 Life (a Hans Rey nonprofit). Late November, we officially moved into our van, T1NY, and headed south to Latin America. Two months in Baja, a ferry crossing of the Sea of Cortez, and now we find ourselves making our way deeper into Mexico. Starting coastal and then going colonial, our sights are set on the southern reaches of Oaxaca, Chiapas, Guatemala, and possibly beyond. ## **So who are we anyway?** We are the Coles: Allison, Bryan, and Fisher. We love to travel, and we love adventures and learning through new shared experiences. In many cases, our rambles are planned, but just like real life, the best ones come when we least expect them! ## **Allison (aka Mama)** Allison is a family practice nurse, a former flower grower/shop owner, and one heck of a mom and wife. She loves to travel and see new places, and she also enjoys keeping an organized, tidy life and living space to maximize her personal enjoyment. Easygoing, up for adventure, and sometimes a little slower to step out of her comfort zone (but almost always glad that she did), Allison often represents the voice of reason, chooses less over more, and is largely responsible for keeping the wheels on the bus and her boys in line. ## **Bryan (aka Papi)** Bryan is an outdoor enthusiast, born and raised in California, who revels in taking in new locales, meeting new people, and gaining new experiences. As a former CLIF Bar adventure sport and environmental marketing manager, Bryan lives, breathes, and dreams adventure and advocacy, and he fully brings this to his vision of how sees the world. ## **Fisher (aka The Bear)** Fisher is a curious, fun-loving seven-year-old who has been sleeping under the stars since he was six months old. Happiest when he is outdoors and on the go (like most kids), he has an incredible sense of awe and delights in the seemingly accidental education of the traveling life. And because of him, we are on this journey. Why in the world would you want to do this? Perhaps a better question is why not? Life is short, and this is the one we’ve got, so it made sense to go for it. Motivated by the opportunity to learn and grow as a family along the way, we knew this was something we wanted to do — sooner rather than later. Looking back at all the details to get here, we realize that it was nothing more than a decision. The rest is planning and action. Lists upon lists, “what if?” scenarios, sleepless nights, and creeping fears around finances, failure, and finding ourselves back “home” after a year or less totally broke and unemployed. And though the end is yet to be realized, so far it seems to work. ## **Is it easy?** The quick answer is “not even close.” Most of the time this is harder than “real life,” but “easy” is not the reason we chose this. We wanted to be stretched, pulled, and plucked from our comfortable lives in order to live it to our fullest again. While this isn’t an easy life to choose, you can do it! Ask yourself the hard questions before you decide to go, so you’ll be prepared for the speed bumps and the wishes that you could just go home or go to work to escape it all. When you choose this path, remember that you are “home” and the “work” is all here for you to do! Ready? Inspired? Scared to death? Perfect! The world is waiting for you and the only thing between your current reality and your future is the decision to go for it. Have your family meeting over dinner tonight! --- # Pea Protein: The Option for Plant-Based Performance Source: https://www.clifbar.com/stories/pea-protein-the-option-for-plant-based-performance Published: 2025-01-30 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ While there is no shortage of protein powders or isolated protein ingredients on the market, people are becoming more selective when choosing products due to growing interest not only in their health, but also the environment. Consumer articles and documentaries focused on eating plant-based for performance1 and wellbeing2 are popping up in the media, and growing research supports that plant-based eating patterns are among the best for people and the planet.3 As people turn to plant-based protein for nutrition and sustainability – more are considering the power of the pea. Before you turn your nose up at this plant-based protein due to poor memories of peas from childhood, hang in to learn more. Whether you’re wondering if pea protein is better than other protein options or if it’s the right protein for you, you’re about to find out! ## What is pea protein? Peas are a member of the legume family. The most common are green peas – the kind you buy fresh, frozen or canned. These popular dinner plate staples provide protein but are not what is used to make pea protein. It’s the dried yellow and split pea varieties, the ones that mimic lentils in size and texture, from which pea protein is sourced. Generally speaking, to make pea protein concentrate or isolate, these peas are ground into a powder and added to water to form a paste. Next, the fiber and starch are removed, and then the paste is dried – converting it back to a powder with a concentrated amount of protein. Consumers typically turn to soy as a plant-based alternative to animal-based whey protein. While soy has plenty of research supporting its health properties and overall protein quality,4 it happens to also be categorized as one of the eight major allergens in the United States – limiting its use among those with sensitivities. This is where pea protein really shines. Pea protein is an excellent plant-based protein for anyone with common allergies or intolerances to dairy and soy. Depending on the brand, powdered pea protein isolate can provide between 17-25 grams of plant-based protein per serving. ## How does pea protein’s nutrition profile compare to other proteins? The table below highlights the nutrition differences in popular protein sources. When it comes to allergens, remember that whey and soy protein may be of concern for individuals with allergies and intolerances. Furthermore, some popular blended plant-based proteins may contain gluten and grains, so those with celiac disease or non-celiac gluten sensitivity should always read the labels. Pea protein is a great plant-based protein option for individuals concerned with the above allergies and sensitivities. As you will see in the chart below, plant-based proteins tend to have less essential amino acids, including leucine, a branched-chain amino acid important for muscle growth and repair.5 Additionally, the protein in plant-based foods tend to be more difficult to digest, meaning you need to eat more plant-based than animal-based protein to get the same benefit. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) of a food is a measurement of protein quality, taking into consideration both the amount of essential amino acids in the protein source and its digestibility.4,6 For example, while pea protein contains all the essential amino acids, it is limited in several, particularly methionine and cysteine, giving it a lower PDCAAS than whey protein. For that reason, it is common for pea protein to be blended with other plant-based sources that are rich in cysteine and methionine to round out its nutrition profile. By combining pea and rice proteins, a higher PDCAAS is achieved, although data supporting the exact score varies. Practically speaking, for most people, eating enough calories over the course of the day and including a variety of plant-based foods in the diet ensures adequate protein consumption.7 ## What’s the Difference? Comparing Pea Protein to Other Popular Protein Sources _Nutrition information standardized to 20 grams of specified protein in unflavored varieties via the USDA database_8 _and may vary depending on product. \*0rganic Pea Protein data based on Clif Bar & Company source. \*\*USDA data not available for blended plant-based protein; data based on Garden of Life Plant Protein and is highly variable, depending on the supplier._ Besides the macronutrients highlighted above, pea protein can also provide key vitamins, minerals, and beneficial phytonutrients (plant nutrients).8,9 ## What are the benefits of plant-based pea protein? In addition to being free of major allergens, pea protein is also vegan-friendly and environmentally sustainable. As the spotlight shines on our food system, climate change and the future of planet Earth, people are looking for plant-based options to not only support their health but also to help maintain a healthy planet. It’s important to note that following a plant-based diet doesn’t have to mean eating exclusively plants. Even small shifts toward a plant-based eating plan can deliver big benefits. Plant-based diets, especially those comprised mainly of colorful produce, whole grains and plant proteins (e.g., nuts, legumes), have been linked to a variety of health outcomes. Specifically, evidence suggests that plant-based eating patterns are associated with a healthy heart, healthy weight and more.10,11,12 Pea protein in particular has been shown to be as effective as milk protein in promoting satiety,13 and some research suggests that meals based on beans and peas may be even more satiating than meat-based meals.14 This is important, because an increase in satiety (or feel>ing of fullness) may allow for better appetite control. Additionally, while more research is needed, recent animal research and emerging science suggests that pea protein could play a role in maintaining healthy blood pressure and cholesterol levels.15 Furthermore, peas have a very low environmental impact for several reasons. First, because the roots of the pea plant do not extend deep into the soil, peas use (on average) one tenth of the water of many other protein sources.16 Secondly, peas and other legumes enrich soil, rather than deplete it, through the process of nitrogen fixation. The roots of the pea plant convert nitrogen in the air to a form plants can use, reducing the need for nitrogen-based fertilizers. By reducing the use of fertilizers, the [CO2 emission](https://www.sciencenews.org/article/plant-based-diets-greenhouse-gases-environment) from pea production is dramatically lower than animal proteins.17,18 ## Can pea protein help me build muscle? Pea protein contains all three BCAAs (leucine, isoleucine and valine), giving it plenty of muscle building power. In fact, while whey has ~25% more, pea protein delivers a good amount of leucine (the BCAA most notably responsible for building muscle),19 making it a good substitute to animal-based protein sources for those looking to adopt a more plant-based, sustainable diet. Research shows pea protein to be just as effective as whey protein in promoting [gains in muscle size](https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0064-5).16 One study showed that after eight weeks of high-intensity functional training, [pea protein](https://www.ncbi.nlm.nih.gov/pubmed/30621129) and whey protein supplementation produced similar results in measured force production, muscle thickness, and body composition improvements.20 So, while more research is needed, studies like this highlight the power of plant protein in the future of performance nutrition. ## **The takeaway** Pea protein is one of the clear leaders in the plant-based protein field. It provides vegan-friendly and environmentally sustainable quality protein and delivers BCAAs for muscle building without worry of reactions to major allergens. Plus, when combined with other tasty, plant-based ingredientspea protein can provide you with the energy you need to kick-start your day. ## References 1. The Game Changers. [http://gamechangersmovie.com/](http://gamechangersmovie.com/). Accessed May 18, 2019. 2. AUM Films. What the Health. [http://www.whatthehealthfilm.com/](http://www.whatthehealthfilm.com/). Accessed May 18, 2019 3. Lancet. Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. January 2019. [https://www.thelancet.com/commissions/EAT](https://www.thelancet.com/commissions/EAT) 4. Food and Agriculture Organization. Protein quality evaluation. [http://apps.who.int/iris/bitstream/10665/38133/1/9251030979eng.pdf](http://apps.who.int/iris/bitstream/10665/38133/1/9251030979eng.pdf) . Published 1991 5. Breen L, Churchward-Venne T. Leucine: a nutrient trigger for muscle anabolism, but what more? 6. Hoffman J, Falvo M, Protein - Which is Best? J Sports Science Medicine 2004, 3(3): 118–130. 7. Academy of Nutrition and Dietetics. Position of the Academy of Nutrition and Dietetics: Vegetarian Diet. The Journal of the Academy of Nutrition and Dietetics. 2016. [https://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx](https://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx) 8. USDA Food Composition Database. [https://ndb.nal.usda.gov/ndb/](https://ndb.nal.usda.gov/ndb/). Accessed June 20, 2019. 9. Pownall T et al. Amino Acid Composition and Antioxidant Properties of Pea Seed Enzymatic Protein Hydrolysate Factors. J Agri Food Chem 2010, 58(8):4712-4718. 10. Kim H, Caulfield LE, Rebholz CM. Healthy plant-based diets are associated with a lower risk of all-cause mortality in US adults. J Nutr 2018, 148(4): 624-631. 11. Satija A, et al. Healthful and unhealthful plant-based diets and the risk of coronary heart disease in US adults. J Am Coll Cardiol 2017; 70(4): 411-422. 12. Scientific report of the 2015 Dietary Guidelines Advisory Committee. US Department of Agriculture, 2015. [www.health.gov/dietaryguidelines/2015-scientific-report/](http://www.health.gov/dietaryguidelines/2015-scientific-report/) 13. 13. Samra R et. al. Effects of Different Protein Sources on Satiation and Short-Term Satiety When Consumed as a Starter. Nutrition Journal. 2011; 10: 139. 14. Kristensen M et al. Meals Based on Vegetable Protein Sources are More Satiating Than Meals Based on Animal Protein Sources - A Randomized Controlled Trial. Food Nutr Res. 2016;60. 15. Li H, Prairie N, Udenigwe CC, et al. Blood Pressure Lowering Effect of a Pea Protein Hydrolysate in Hypertensive Rats and Humans. Journal of Agricultural and Food Chemistry. 2011;59(18):9854-9860. doi:10.1021/jf201911p. 16. Hadfield R. Sustainable. USA Pulses. [https://www.usapulses.org/consumers/about-pulses/sustainable](https://www.usapulses.org/consumers/about-pulses/sustainable). Published June 12, 2018. Accessed May 18, 2019. 17. J. Poore and T. Nemecek. [Reducing food’s environmental impacts through producers and consumers](http://science.sciencemag.org/cgi/doi/10.1126/science.aaq0216). _Science_. Vol. 360, June 1, 2018, p. 987. 18. Brookes G and Barfoot P. Environmental Impacts of Genetically Modified Crop Use. 2015; 6(2): 103–133. 19. Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition. 2015;12(1):3. doi:10.1186/s12970-014-0064-5. 20. Banaszek A, Townsend JR, Bender D, Vantrease WC, Marshall AC, Johnson KD. The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports. 2019;7(1):12. doi:10.3390/sports7010012 --- # Powerful Women Athletes Send a Message: #somedayisnow Source: https://www.clifbar.com/stories/powerful-women-athletes-send-a-message-somedayisnow Published: 2025-01-30 · Updated: 2025-02-20 If you’re reading this, you’re likely already chanting #somedayisnow (we see that spark in your eye). Someday Is Now means a movement to champion change, to demand equal pay, and to inspire women everywhere to fight for what we deserve. It’s a rally cry here at LUNA, and it’s for women in every sport -- every pursuit. We’re stoked by this fierce attitude that’s fueling the women's defending world champion soccer team. Each woman brings something to the field. Each world-class player brings something to her team. Each has had a unique path to get to the top. And yet, we know what every single player has in common - the battle for equal pay. As the US women headed to France to defend their title as world champions, so did we. We joined some of the most accomplished athletes and inspiring advocates in women’s equality for a discussion in the iconic Eiffel Tower. Onstage, we opened the conversation with hard-hitting topics on inequality, our future generations, and the courage to keep going. We were honored to be in the company of: Our conversation was provocative, the anecdotes were interesting, and the energy matched the women in the room - powerful. Their stories, even from the top, are relatable. Their advice, actionable. Read on for thoughts from a few of our favorite women athletes. ## **What does equality mean to each of you, personally?** “I have a 10-year old son and I have a 12-year old girl, and one of the things I always think about is if they're pursuing the same path - will they have the chance to pursue that same path? Will the same amount of doors be open for the two of them? And, if they were to get the same job, how would that differ.” - _Julie Foudy_ “Growing up I was taught to be powerful and confident, so as a child growing up that's all I knew. So when you walk out there in the world, you don't always realize that it is not unequal. All I knew was to fight for what I believed in.” - _Venus Williams_ ## **On the effects of inequality \[Read: How men’s sports have gotten so far ahead\]** “It was explained to me that it's sort of like planting seeds. On one side, there's been a lot of seed planting, a lot of watering, and a lot of growth -- that's the men's side. On the women's side, unfortunately, there haven’t been as many seeds planted. And right now, we're trying to open those doors and get those seeds planted so we can we have that growth. We just need the opportunity to do so and we haven't had it on an equal playing field before. Now we're making strides and doing that.” - _Hilary Knight_ ## **What is men’s role in the fight for women’s equality?** “Two of our great feminists in my life and our team's life, were men. I always introduce them as the greatest feminists I know. John Lango, who worked with the hockey team, and Ross Greenburg, former president of HBO Sports, whose been a great mentor for a lot of us. So the importance of men in this conversation -- and this equation -- is huge as allies and advocates, as well. And the last thing we want to do is push them out of that conversation.” - _Julie Foudy_ ## **On inequality for women of color** On average, women are compensated 20% less than men. This difference in pay is even more despicable for women of color. This is unacceptable. And it isn’t discussed enough. We’re changing that. “White women are making 81 cents on the dollar. It’s far worse for minorities and women of color, specifically. And I feel like we can't have the conversation without talking about race.” - _Catt Sadler_ ## **How can each of us use our voice? How do we recognize our own courage?** “I really believe it's the people you surround yourself with that help empower you to feel confident and go out there, attack the world, and change it for the better.” - _Hilary Knight_ “I think that you channel courage by conquering your fear. And part of that is knowing that you just aren't going to be successful every time. You are going to fail and that's just part of it. And all of us here have failed probably more times than we care to remember. You have those moments where you're not happy with how your performance is, but in order to get to that next level, you realize the failure is just as much as a success.” - _Venus Williams_ ## **On fueling your fire** In 1991, Julie Foudy and her National teammates made an astonishing $10 per day. Talented women entering the peak of their career couldn’t even make rent. “At first you think it builds character. And then you think, ‘I have character flowing out of my ears. I am done building character.’ And you get to a point where you say -- as we've seen with Hilary and the hockey women as well -- enough. Enough.” - _Julie Foudy_ “When people say that you shouldn’t, or that it's not possible, or that you don't deserve it... I know what I deserve and what I worked for. Don't just tell me I can't have it because of how I was born.” - _Venus Williams_ “As women, we have been taught our whole lives that anger is bad. Don't get upset. Don't be mad. For me, it was the anger that fueled me. I had to be angry. I’d had enough.” - _Cat Sadler_ ## **On the next generation** “Personally, I feel so encouraged because I feel like this next generation is getting it. They're getting it _now_. They're seeing all of this happen and they're not just standing on the sidelines.” - _Catt Sadler_ “As parents, we have to model our behavior to show our belief. To show that we're not always thinking about someday. That’s why LUNA’s \[#somedayisnow\] campaign is so brilliant. Because that someday should be right now.” - _Julie Foudy_ ## **What we’re taking away** You will face naysayers. Not everyone wants to go the distance or climb the mountain. Insert your extra-mile analogy here. You’ll face opposition even in your own camp. Women who might not think they should be striving for a spot at the top. But we all need role models to know where to go. We can all start somewhere, but let’s not put it off. Let’s have this conversation today. #somedayisnow “Not everyone gets on the train.” - _Venus Williams_ “Something as simple as just turning on your TV for a women's game, or match, or when a woman is presenting -- it makes a difference. I think it's really important that we collectively support women. It's not just a women's issue, it's a world issue. And I think by doing -- sort of chipping away at it -- we're going to get to where we need to be. Hopefully not someday, but now.” - _Hilary Knight_ --- # What to Eat Before Running Source: https://www.clifbar.com/stories/what-to-eat-before-running Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ It may seem like common sense that fueling up before a run will contribute to a faster, longer and more pleasant experience. But, because 30-50% of runners suffer from some form of gastrointestinal (GI) upset during a run1, many choose to forego eating altogether, while others may under fuel. Depending on the individual, runners can need as much as 105 grams of carbohydrates per hour2. It’s vital to eat carbohydrates pre-run to help your body prepare for this need and to avoid distractions like hunger and early fatigue. So, what _should _you eat before your run? While the answer is highly individualized based on our physiological differences, food tolerances, and personal preferences, below you will find science-backed guidance to help you prepare for your next run and perform at your best. ## **What Not to Eat Before a Run** Before we get into what you should eat, let’s cover what not to eat. Whether you’re heading to the starting line for a marathon or hitting the trail for a 5-mile run, eating the wrong foods beforehand can derail performance. Now, no two bodies are the same. We all tolerate various foods differently. So, it’s crucial to pay attention to what foods, spices, and ingredients make your stomach uneasy during training so you can avoid these come race day. Experts suggest avoiding foods high in fiber, fat, and protein several hours before a run. While these three nutrients are crucial at meals and snacks throughout the day, they slow down digestion and absorption of carbohydrates (which is key to energizing performance). Also, during endurance exercise (e.g., running) these nutrients can result in reduced stomach emptying.3 That means that not only will it take carbohydrates longer to get from your stomach to your bloodstream and muscles, but it also increases the chance of cramping, bloating and discomfort during your run. ## **Foods to Avoid Within 3 Hours of a Run** - High-fiber legumes, like beans and lentils - High-fiber vegetables, such as asparagus, brussel sprouts, broccoli, etc. - Foods high in saturated fat, including bacon, beef, cheese, fried foods, etc. - Fruit high in fructose, such as apples and pears - Any foods that have caused even mild GI discomfort for you in the past ## **Nutrition Demands of Your Run** While pre-workout fuel depends on the length of your run, consuming an overall diet low in calories and carbohydrates will undoubtedly impair performance4,5 regardless of what you eat before you start moving. Total energy and carbohydrate needs vary based on an individual’s weight, training regimen and fitness level, but they typically range from 6-12 grams of carbohydrates per kilogram of body weight (g/kg) during the 24 hours before exercise.6 If you’re unsure about whether you’re meeting your needs, check out our [Active Nutrition Guide](https://www.clifbar.com/stories/feeding-and-inspiring-active-lifestyles) and meet with a sports dietitian to discuss an eating routine that is right for you. ## **Eating for a Short Run or Sprint** Short, high-intensity runs lasting 30 minutes or less, or sprint workouts with ample rest in between, require less total energy during exercise than longer runs. While the body’s carbohydrates use goes up as exercise intensity increases,7 if you’re eating enough calories and carbohydrates on a daily basis, your muscle carbohydrate (glycogen) stores should be sufficient to get you through these activities. However, if it’s been awhile since your last meal, a small bite can help prevent the onset of hunger and help maintain your energy levels during the race. Focus on pre-race foods that are high in easily digestible carbohydrates and lower in protein, fat, and fiber. ## **Food Ideas 1-2 Hours Before a Short Run** - A slice of toast with hummus - Oatmeal with dried fruit and plant-based milk - Smoothies with yogurt, berries, and 100% fruit juice ## **Eating for an Easy Run** If your easy run is low intensity and under 30 minutes, you won’t have to pay much attention to perfecting your pre-run fueling - so long as you avoid the no-no foods indicated above. However, it may be beneficial to schedule your normal meals and snacks around your workouts, so you always feel as if you have the energy you need to move. ## **Eating for a Long Run** For longer runs lasting over 60 minutes, you’ll require more total energy, and therefore should eat a meal 3-4 hours prior to starting exercise, along with a snack closer to race time. Specifically, runners should aim for 1-4 g/kg of carbohydrates about 1-4 hours prior to a long run to obtain adequate energy and endurance benefits.5 The goal of pre-race meals and snacks is to prevent hunger, avoid GI discomfort, increase glycogen stores, and provide glucose to energize your body.5 The meal should be high in carbohydrates and can contain moderate amounts of fat and protein, with low to moderate amounts of fiber. If you consume a full meal 3-4 hours in advance of your run, roughly 3 g/kg of carbohydrates is enough, as you can obtain the remaining 1 g/kg in your snack. ## **Meal Ideas 3-4 Hours Before a Long Run** - Granola served with plant-based milk and topped with nuts, seeds, and banana - Whole wheat pancakes topped with maple syrup, berries, and nut butter - Brown rice bowl with peppers, carrots, and a small grilled chicken breast in a plum sauce - Peanut butter and jelly sandwich with a glass of low-fat milk or soy milk Closer to race time you’ll want to top off your glycogen energy stores with a high carbohydrate snack. If fueling up 1-2 hours before the run, a [CLIF Energy Bar](https://www.clifbar.com/products/clif-bar-chocolate-chip) or the snacks recommended for shorter, easier runs are great options. If looking for an energy boost right before the main event, focus on foods containing mainly [easily digestible (fast-acting) carbohydrates](https://www.clifbar.com/collections/bloks-energy-chews). ## **Eating for a Morning Run** If you’re planning to run in the morning, you should consider how your dinner and snacks may impact your performance. Like pre-workout snacks and meals, food eaten the night before a long morning run should be familiar, adequate in carbohydrates and not excessive in fat, protein, or fiber. After a night of rest and recovery, it is especially important to restore glycogen, as it is depleted during an overnight fast. Unfortunately, there is often not enough time to eat and fully digest a large, carbohydrate-packed meal before an AM run. Luckily experts suggest that this challenge can be overcome! Research has shown that consuming 30 grams of easily digestible carbohydrates, in the form of food or fluids, up to 5-15 minutes before exercise can benefit performance.5 One serving of [CLIF® BLOKS energy chews](https://www.clifbar.com/products/clif-bloks-energy-chews-black-cherry) provides ~24 grams of fast-acting carbohydrates and can be a great option for pre-breakfast runs lasting over an hour. However, if you have a short run planned in the morning, you may want to consider skipping pre-workout fuel to avoid the chance of GI distress.1 If you have the time for breakfast before your AM run, here is one of my favorite ways to start the day: **Overnight or Microwave Oats:** _**Ingredients:**_ - Quick oats - Dairy or non-dairy milk - Chia seeds - Maple syrup or honey - Berries or dried fruit - Nut butter _**Preparation:**_ - Overnight Oats: Mix all ingredients in a container and let it sit in the refrigerator overnight. - Microwave Oats: - Mix milk, oats, and seeds in a bowl and microwave for 1 minute - Stir and microwave another 30 seconds until desired consistency is reached - Add sweetener, fruit, and nut butter to taste ## **Takeaway Tips** Nutrition for training and racing is highly individualized. The meal and snack suggestions in this article are examples that have worked well for some runners I’ve worked with in my practice. With that said, just because a meal benefits one runner, it doesn’t mean it will work for all! Use trial and error, and don’t let one reaction to one meal or snack prevent you from eating before your runs altogether. With a little effort and time, you can find the foods and eating routine that can help optimize your training and performance! ## **References** 1. Oliveira E, Burini R, Jeukendrup A. Gastrointestinal Complaints During Exercise: Prevalence, Etiology, and Nutritional Recommendations. Sports Med, 2014. 44(1);79-85. 2. Jeukendrup A. The new carbohydrate intake recommendations. Nestle Nutr Inst Workshop Ser. 2013;75:63–71. 3. Jeukendrup A. Training the Gut for Athletes. Sports Med, 2017. 47(1); 101-110. 4. Jeukendrup, A. E. Nutrition for endurance sports: marathon, triathlon, and road cycling." J Sports Sci 29 Suppl 1: S91-99, 2011. 5. Karpinski C, Rosenbloom C. Sports Nutrition: A Handbook for Professionals, 6th Edition. Academy of Nutrition and Dietetics, 2017. Pages 6. Beck K et al. ROle of Nutrition in Performance Enhancement and Postexercise Recovery. Sports Med, 2015. 6:259-267. 7. [Smith J et al. Curvilinear dose-response relationship of carbohydrate (0-120 g.h−1) and performance. Med Sci Sports Exerc, 2013. 45: 336-341](http://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2013&issue=02000&article=00017&type=abstract) --- # What to Eat Before a Marathon Source: https://www.clifbar.com/stories/what-to-eat-before-a-marathon Published: 2025-01-30 · Updated: 2026-05-23 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Whether you’ve signed up for your first marathon or are working toward a personal record, adequate nutrition while training is crucial to your athletic success. The foods you eat sustain energy levels during your run and provide the essential nutrients for recover after the stress of a race. Fueling properly can also decrease mental fatigue, prevent dehydration, reduce injury risk and ultimately enhance performance. Athletes and active individuals alike recognize that nutrition matters to performance, but they commonly fall victim to overly prescriptive or restrictive diets rather than focusing on fuel that truly supports their activity. So, when should you eat? What should you be eating? And why does it all matter? This article answers the most commonly asked questions around fueling a marathon and offers tips for optimizing your training and performance. ## **Nutrient Considerations for Marathon Training and Racing** When it comes to sports nutrition, it’s important to understand the _why_ behind specific recommendations. Ultimately, the depletion of glycogen (stored muscle carbohydrates) and dehydration are limiting factors in endurance exercise, which is when you are looking to go long and hard.1,2 When running long distances, both carbohydrate and fat are utilized to fuel muscle cells. As exercise intensity increases, muscles use more carbohydrates. Because of this, during long training sessions or races, muscles will utilize and ultimately deplete their energy (glycogen) stores.1 Eating adequate carbohydrate leading up to the race (to optimize glycogen stores) and ingesting carbohydrates during the race (for immediate energy) are two ways to ensure a sustained pace and successfully make it to the finish line.3 ## **Fuel with Carbohydrate** The recommended amount of carbohydrates to consume leading up to the race varies from person to person based not only on an individual’s weight, but also on factors outside of training, such as lifestyle activities, fitness level, body composition, and environmental conditions.2 In general, recommendations for marathon training range from 6-10 grams of carbohydrates per kilogram (g/kg) of body weight per day4 - a target that not all athletes reach due to lack of knowledge or inadequate meal preparation. ## **Stay Hydrated** In addition to carbohydrates, it is also important to consider fluid requirements to remain well hydrated along the course. When the body loses fluid through sweat and lung expiration, blood volume drops, putting more pressure on the heart to effectively circulate nutrients and oxygen to the working muscles. As fluid is lost, important electrolytes like sodium are also lost along with it. Sweat rates can vary from 0.5-2 L per hour,5 so athletes should consider working with a registered dietitian to develop a personalized hydration plan when training for their marathon. ## **What to Eat and When** _**A week before**_ a marathon, athletes commonly taper activity as part of their training schedule. Due to this decreased amount of activity, energy needs will not be as high as other weeks in the overall training program. Still, it is crucial that adequate carbohydrates be ingested to keep glycogen stores high as muscles prepare for race day. Consume balanced meals that reflect your normal eating patterns, along with adequate snacks to prevent hunger. Meals and snacks containing carbohydrates should continue to include protein to support muscle strength. _**Two to three days prior**_ to the race is when it is most important to only eat only familiar foods and consider carbohydrate loading. To avoid gastrointestinal reactions, trying new foods as you approach race day is not recommended. Carbohydrate loading, or maximizing muscle glycogen carbohydrate storage, can enhance marathon performance by allowing you to run at your optimal pace for a longer period before fatigue sets in. Consume 10-12 g/kg of carbohydrates for the 48 hours leading up to the race.2,6 Since this will increase energy intake from carbohydrates, intake from fats and protein will decrease during this time. Glycogen loading also allows for enhanced hydration as each gram of glycogen holds on to 3 ml of water.7 _**The day before the race**_ should be focused on rest, continued adequate carbohydrate intake and hydration. Again, no unfamiliar foods should be introduced at this time to prevent any chance of gastrointestinal upset. Adequate fluid intake should be top of mind; sip water all day to prevent thirst and monitor urine color to maintain a “straw-like” color.5 _**The night before the race**_ should include a meal rich in carbohydrate with moderate protein and fat. Avoid alcohol to maintain adequate hydration, mental clarity and motor skill function on race day. If still hungry after dinner, a carbohydrate rich snack is appropriate before a good night of rest. _**On the morning of the marathon,**_ the main goal is to top off your glycogen stores, as this has been shown to postpone fatigue by approximately 20% in endurance events lasting more than 90 minutes.6 When carbohydrates are ingested in the few hours before endurance exercise, glycogen stores and time to exhaustion are increased, allowing for maximum performance.7 The meal you eat before your race should be a familiar and carbohydrate rich one and include a little bit of fiber, fat, and protein to avoid a spike and crash in blood sugar before the race starts. In addition to a balanced carbohydrate-rich breakfast, some athletes benefit from an added dose of fast-digesting carbohydrates, like [CLIF BLOKS Energy Chews](https://www.clifbar.com/collections/bloks-energy-chews), 5-15 minutes prior to the race start during their warm up.1 Another goal to consider before you reach the starting line is to be in euhydration, or fluid balance. Consume 5-7 ml/kg roughly four hours before the race begins to allow your body to reach fluid balance.5 If you regularly consume caffeinated coffee or tea, do so, but do not add sources of caffeine on race day if it’s not part of your usual routine. ## **Food Ideas When Training** Whole food meals are an excellent way to obtain adequate energy and nutrients while training in the weeks leading up to race day. All meals should provide a balance of carbohydrates, proteins, and fats, with fruits or vegetables included. Breakfast may include oatmeal prepared with milk or plant-based milk and topped with fruit, nuts, or seeds or eggs paired with whole grain toast topped with avocado, plus fruit and a glass of juice. These are both great options hours before or after a morning run. At lunch and dinner, pasta, rice, tortillas, and potatoes can be paired with your favorite vegetables, lean proteins, and healthy fats. When it comes to snacks, fruit is always a great choice to pair with crackers, hummus and nuts. Toast with peanut butter and banana, yogurt with granola and balanced smoothies with berries, veggies and protein are great options, too. While preparing whole foods is ideal, packaged foods have a time and place when nutrition on the go is a priority. ## **What to Eat & When On Race Day:\*** _Try different foods before your marathon. When you have found your favorite combo, stick with it. Don’t try anything new on race day. Below are some __**ideas to consider for before, during and after your race.**_ _\*Note timing and amount eaten may vary per person; guidelines are meant as general recommendations_ ## **Extra Tips on What to Eat** While what you eat is important to fuel your race, what not to eat is equally important to discuss! Because there is a very high prevalence of gastrointestinal complaints during endurance exercise,1 it’s crucial to avoid any foods that could contribute to those problems. These include fried or very high-fat foods, overly spicy foods, foods high in fiber (especially for those who don’t typically consume a very high-fiber diet), and any other foods known to have irritated you in the past. After a successful marathon, you won’t want to forget to eat adequately to recover your stressed muscles. While a snack, such as milk or sports drink, is helpful to quickly replenish some fluids, electrolytes, carbohydrates and protein immediately after a race, a balanced meal including adequate high-quality protein and carbohydrates is essential within several hours after your race.4 Continued intake of balanced meals and snacks in the days after your marathon will also aid in recovery. ## References 1. Jeukendrup, A. E. Nutrition for endurance sports: marathon, triathlon, and road cycling." J Sports Sci 29 Suppl 1: S91-99, 2011. 2. Jeukendrup, A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise." Sports Med 44 Suppl 1: 25-33, 2014. 3. Hawley J et al. Carbohydrate Loading and Exercise Performance. An Update. Sports Med, 1997. 24(2); 73-81. 4. Thomas D, Erdman K, Burke L. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116:501-528. 5. Sawka M et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc, 2007. 39(2); 377-390. 6. Burke L. Nutrition Strategies for the Marathon: Fuel for Training and Racing. Sports Med, 2007. 37(4-5);344-347 7. Beck K et al. Role of Nutrition in Performance Enhancement and Post-exercise Recovery. J Sports Med, 2015. 6: 259-267l --- # What Makes Up a Good Snack for Active Kids? Source: https://www.clifbar.com/stories/what-makes-up-a-good-snack-for-active-kids Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ You know those magical moments that happen with kids? The ones where you suddenly realize your house is quiet and you haven’t been asked for something in a while. After a run through of all the danger zones, you stumble upon your children simply playing, by themselves, in the most elaborate of imaginative games. After breathing a deep sigh of relief, you slowly back out of the scene and quietly settle into your favorite spot on the couch to take advantage of the peace and quiet. But, just as you pull out your book and start reading, you hear, “We’re hungry! Can we have a snack?” In my home, this situation usually means playtime is over, and rarely does the playtime magic pick back up in the way my kids left it. But, sometimes, if I have a quick, nutritious snack ready to go, they eat and return to their magical land of imagination and activity. ## **Benefits of Free Play** To parents, playtime may seem insignificant in the grand scheme of everything they want their children to experience, but it’s actually quite valuable. Unstructured, imaginative play holds a crucial role in children’s development. In addition to the healthy benefits that come along with being physically active, creative play promotes learning and important social lessons like cooperation, flexibility and patience.1 While fostering kids’ imaginations and creative playtime is important, interruptions can get in the way. According to a recent survey supported by CLIF Kid,2 parents say that their children’s playtime is disrupted because they need a snack and are low on energy. In fact, 78 percent of parents agree it’s important to have nutritious snacks on hand to help fuel their kids’ imaginations during active play.2 ## **Fueling Imaginative Play** I am a mom of two boys, ages 7 and 5, and this summer I wanted to find them an activity that encouraged their creativity, promoted physical development and quite frankly, wore them out. So, I provided my boys with lots of different equipment to make an obstacle course in our backyard (read more about it [here](https://jennabraddock.com/summer-finds-favorites/)). Many mornings I’ll send them outside with the instructions to use their imagination and create something fun for us to do together. On the days when they’ve already had something to eat, I can tell because their imagination tends to go wild, creating an elaborate course that usually includes imaginary gorillas or the like. What they don’t realize, though, is that they also are building coordination, balance and teamwork. However, on days when they haven’t eaten yet, they lack spunk and creativity. It can feel more like a chore to them. Everyone loses in this situation. There’s a clear line connecting food and nutrition to sports performance. Parents can easily identify when their child is not ready to play at their best when on the track or field. Since free play does hold such value in development, we should begin focusing on fueling our kids for this physical activity too! If children don’t have the energy to play, there’s a chance you won’t see their minds and bodies bloom as a result. ## **Nutrition 101 for Kids** A nutritious diet looks similar for both adults and children but obviously there are some specific differences. Unfortunately, the diet culture is affecting kid’s nutrition too, making it more difficult for parents to know what is best to feed their family. ## Energizing Carbohydrates For a multitude of reasons, many parents are suspicious of the role carbohydrates (including sugar) play in their kids’ diets. I assure you, however, carbohydrates are a necessary macronutrient for their growing minds and bodies, and vital fuel for kids’ muscles when in motion during active playtime. When it comes to carbohydrates, choosing nutrient-rich sources as often as possible is the key. Focus on those that provide needed energy to keep your kiddos going, as well as important nutrients and food groups they need for their long-term wellbeing (i.e. fruit, whole grains, dairy and dairy alternatives). ## How Much Fiber Does My Child Need? Fiber, an important type of carbohydrate, is often lacking in kids’ diets. Many foods promoted as just for kids are low in fiber. While toddlers need about 14 grams a day, children 4 and up should get a minimum of 16 grams a day, with pre-teens needing between 22-25 grams.3 I personally believe exposing kids to foods that have fiber (i.e. [CLIF Kid Zbar®](https://www.clifbar.com/collections/clif-kid-zbar)) helps set them up for a healthier future as adults. ## Body Building Protein Protein is important for children too, as it provides the building blocks their growing bodies need. It is also extremely helpful for ensuring kid’s energy level lasts throughout the day. But, let’s be honest, protein foods can be a challenge for kids! I’ve talked with many parents who are concerned about their child’s protein intake. The good news is that protein needs aren’t that extravagant for kids and more easily met than you might think. If the foods your child is eating contain 2-5 grams per serving, they are likely meeting their basic needs. Did you know that [CLIF Kid Zbar® Protein](https://www.clifbar.com/collections/zbar-protein) delivers 5g of protein per bar? ## How Much Protein Should Children Get Per Day? Here you’ll find more on the amounts of protein children should aim for in a day:3 - Ages 1-3: 13 grams/day - Ages 4-8: 19 grams/day - Ages 9-13: 34 grams/day ## Functional Fats The last of the macronutrients, fat, has come full circle from being completely feared to now being the crux of some popular eating styles. Beneficial, unsaturated fat is important for kids, playing a significant role in development and overall growth, but it should be enjoyed in the context of all other foods. Fried foods, certain snack foods and desserts are historically the biggest sources of saturated fat in children’s diets and therefore should be enjoyed occasionally, as opposed to every day. Research suggests that many kids are not getting adequate amounts of polyunsaturated, omega-3 fatty acids.4 This is concerning because it is an essential fatty acid for health, specifically in cognitive development. Exposing kids to food sources of omega-3 fatty acids like fish, nuts and seeds is an excellent idea for supporting growth and development. ## Key Vitamins & Minerals Beyond the macronutrients, which provide energy, there are several nutrients that research shows are lacking in kids’ diets. These include vitamin D, calcium, iron and potassium.5 Vitamin D and calcium are often found together in dairy or dairy alternatives and are recommended daily. Iron is most readily available from animal meats and kids who eat even a little meat are getting it. If focusing their diets on plants, you can get iron from plant-powered foods like green leafy vegetables, nuts, beans, dried fruit and iron fortified cereals. Serve these with vitamin C-rich fruit to better promote absorption of this essential nutrient. Not only will fruit give your kiddos the vitamin C they need, it will help boost their potassium intake too! ## **How Often Should Kids Snack?** Life as a parent can one day feel like you are running a concession stand and the next day feel like getting your child to eat is life’s greatest battle. If there is anything I’ve learned in my eight years of being a parent, it’s that no two days are ever alike. When it comes to figuring out how often your individual child can or should eat, there are many different approaches. Personally, I think you have to try different methods and just see what happens. Your approach to snacking will likely change over time, as kids are constantly changing in every way. For some reason, as parents, we can put A LOT of pressure on our kids to eat or not eat, as if their behavior is breaking some ancient parental code. I like to take the pressure off everyone involved and take it day by day, blending both parental wisdom and children’s intuition. ## Snacking Frequency Young children physically have smaller stomachs and gastrointestinal (GI) tracks meaning they can’t hold as much food as adults. As a result, they will likely digest their food more quickly and be hungry more frequently than adults. If you add in a lot of active play in their day, it’s not surprising that they might ask for food more often than an adult. ## Experimenting with New Foods Try to keep an attitude of experimentation when it comes to snacking. Have a variety of options on hand and simply trying things out to see what works well in fueling your child to be their best. Indicators of winning snack and meal routines could be: your child has the right energy level, is excited to play and regulates his/her emotions, voices feelings of hunger or fullness, and eating occasions are pleasant experiences. ## Finding Your Rhythm - Experiment with regular snack time in the morning and afternoon. A good starting place is about 1-2 hours after a meal and 1-2 hours before the next meal. - Discuss what being hungry feels like and encourage your child to tell you when they have that feeling. - Discuss what low energy (physical, mental or emotional) feels like and teach your child how stopping for a snack could help them feel better. - When you observe your child having great energy and enjoying active playtime, point it out and talk about it together. Connect it back to their last meal or snack as a reason why they might have had so much fun. - Create a schedule for kids after school or before activities that includes a wholesome snack. Allow kids the freedom to accept the snack option or decline without being chastised. - Know your children’s personality and differences between them. Honor them as best as you can, but also talk with them about how they may need to make choices that are not natural to their personality to feel their best. ## **Nutritious Snack Ideas for Kids** Now getting kids to stop playtime long enough to eat, that can be a real challenge. It’s sweet to see my boys playing so hard that they don’t even think about it being our normal snack time. But I know, if we wait too long, two hangry bears will come walking in and chaos will ensue. This also means that their wonderful playtime is probably over, for good. ## Picking The Right Snack For The Right Time Choosing the best snacks for your kids also comes through practice, but there are some keys to finding what will fuel and sustain their activities. Look for snacks with whole food ingredients, provide whole grains and fiber, include a small amount of protein and/or fat, and perhaps include the nutrients that kids are missing mentioned above (vitamin D, calcium, fiber, potassium or iron). There are a lot of great examples of packaged snacks, single foods or homemade recipes that fit these recommendations. ## Playtime Fuel When we are on the move, [CLIF Kid Zbar®](https://www.clifbar.com/collections/clif-kid-zbar) is one of my favorite snacks to fuel my kids during active play. This bar delivers energizing carbohydrates to nourish bodies in motion, comes in age appropriate sizes and is made with wholesome, organic ingredients, like rolled oats. I also like that it provides 10-12 grams of whole grains and 2-3 grams of fiber. ## Hunger Busters When my kids are off the field and simply looking for a snack to help bridge to their next meal, my go to bars are [CLIF Kid Zbar® Protein](https://www.clifbar.com/collections/zbar-protein) and [CLIF Kid Zbar® Filled](https://www.clifbar.com/collections/zbar-filled). This filled bar is their favorite! It delivers a balanced mix of carbohydrates, fat and protein to satisfy my kids’ appetites when on the go. It also contains ½ tablespoon of filling nut butter, which is a welcome addition for one of my boys who seems to always be hungry! And, most importantly, at least to my boys, these bars all taste great! Whenever possible, I try to provide a fruit or vegetable alongside a snack like CLIF Kid Zbar®. Easy examples are the squeezable fruit pouches, grapes, sliced strawberries, blueberries, carrot chips, mini sweet peppers or cherry tomatoes. Any of these pair well with energy bars, as well as yogurt, cottage cheese, hummus or whole grain crackers. ## **Recipes to Try** When time is on my side, I like to throw a few homemade snacks into the rotation. Here are some of my favorite recipes: - [Crunchy Frozen Yogurt Bites](https://jennabraddock.com/crunchy-frozen-yogurt-snack-bites/) - [Peanut Butter Frosting Dip](https://jennabraddock.com/peanut-butter-frosting-dip/) with Apples - [Blueberry Coconut Energy Balls](https://jennabraddock.com/blueberry-coconut-energy-balls/) - [Pumpkin Apple Mini Muffins](https://jennabraddock.com/pumpkin-apple-mini-muffins/) ### References 1. Children may be playing, but their brains are working. Psychology Today. Available at: [www.psychologytoday.com/us/blog/moral-landscapes/201403/children-may-be-playing-their-brains-are-working](https://www.psychologytoday.com/us/blog/moral-landscapes/201403/children-may-be-playing-their-brains-are-working). Accessed on July 11, 2019. 2. Survey was conducted online from June 21-25, 2019 by Dynata (formerly Research Now and SSI) among a national sample of 1,003 parents with children ages 5-10. Results have a margin of error +/-2.53%. 3. Dietary Guidelines 2015-2020. Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations. Available at: [https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/](https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/). Accessed on 7/8/19. 4. Harika RK, Cosgrove MC, Osendarp SJ, Verhoef P, Zock PL. Fatty acid intakes of children and adolescents are not in line with the dietary intake recommendations for future cardiovascular health: a systematic review of dietary intake data from thirty countries. Br J Nutr. 2011;106(3):307-316. 5. Anding R. Child and Adolescent Athletes. In Karpinski, C. & Rosenbloom, C.A. (Eds.), Sports Nutrition: A Handbook for Professionals, 6th Edition. Academy of Nutrition and Dietetics. 2017:238-265. --- # "180 Degrees Different”: Clif Bar’s Award-Winning, People-Friendly Bakeries Source: https://www.clifbar.com/stories/award-winning-people-friendly-bakeries Published: 2025-01-30 · Updated: 2025-02-27 Our bakeries in Idaho and Indiana, like all of Clif Bar, operate on an alternative business model based on five bottom lines: Sustaining Our People, Planet, Community, Business, and Brands. It’s all part of our ongoing commitment to making it good, from field to final product. What do bakeries based on five bottom lines look like? They’re people-friendly environments in state-of-the-art facilities that make top-quality bars! Our bakeries have onsite learning centers that offer ongoing educational programs, from sustainability to ESL to best practices for baking. And hundreds of our employees commute in fuel-efficient hybrid and electric cars purchased through Clif Bar’s Cool Commute sustainability program. Clif Bar’s award-winning Twin Falls bakery has been heralded nationally for its “green” design. On-demand conveyors, LED lighting, a reflective roof and water source heat pump help the bakery use about 20% less energy than most conventional bakeries. It’s also the _only_ bakery or manufacturing facility in the U.S. that intentionally included biophilic design from the start, so people inside could feel connected with nature outside. How’s it work? Think 200+ windows, vaulted skylights, light-directing solatubes, and huge glass sliding doors that link an auditorium to an outdoor events space. Our award-winning Indianapolis bakery has been celebrated for exceptional community service to local nonprofits (read more on the community service page). In 2019, Indy underwent a $10 million redesign to provide the team with an open, sunlit office area; a relaxing break area; and a functional GMP space. At the same time, we doubled the size of the original office area to over 20,000 square feet. “I’ve been in manufacturing my whole career, thirty years. I don’t think you would walk into another manufacturing facility anywhere in the country and find something like we’ve built here,” said Maintenance Engineer Bob Jenkins. We asked some of our employee-owners in Idaho and Indiana, “Is Clif Bar different from other bakeries?” “180 degrees different,” said Doug. H. “It’s truly a family. We make a product that is good for you. It’s sustainable and we do good work in the communities. It just doesn’t get any better.” Thor G.: “The compassion for people here is the big difference. Considering this is a manufacturing plant there are a lot of similarities with my other jobs, but Clif Bar always feels different, in a good way.” Vicki S.: "I have actually found a company where I can feel like a real person and not just a number on a clock card, a company where I want to achieve and do my best.” Clif Bar’s Co-Creator Kit Crawford summed it up when she said, “We’re working to run a different kind of company: the kind of place we’d want to work, that makes the kind of food we’d like to eat, and that strives for a healthier, more sustainable world––the kind of world we’d like to pass on to our children.” --- # Kyle Robidoux’s Narrow View Expands Boundaries For Athletes With Different Abilities Source: https://www.clifbar.com/stories/kyle-robidoux-narrow-view-expands-boundaries-for-athletes-with-different-abilities Published: 2025-01-30 · Updated: 2025-02-19 “That would be me,” Kyle Robidoux called out to the female volunteer as he entered the Red Star Ridge checkpoint, having overheard the exchange. “But you’re looking right at me?” she responded quizzically. Arriving at the Red Star Ridge checkpoint some 40 minutes after the 10:30 a.m. official time cutoff didn’t feel like the right time for Robidoux to share blind awareness training with the volunteer. He had fallen more than a dozen times that morning and despite his best efforts and determination to continue, he had lost his battle against the clock. His participation in the iconic Western States 100-mile ultramarathon had come to a close after six hours and just over 15 miles. That was well short of his goal to reach the finish line at Placer High School. Had he been able, Robidoux would have explained to the volunteer that he suffers from retinitis pigmentosa, a hereditary and degenerative disease that was diagnosed when he was 11 years old. This extreme version of tunnel vision has left him currently with just a 3–4 percent field of vision. Can you imagine staring at the world through a paper towel tube? Robidoux is using his narrow view of the world to expand the boundaries for many athletes with different abilities to participate in running races and athletic events around the world. While he may not have been able to complete the legendary trail race from Squaw Valley to Auburn, California, this past June, he was the first known visually impaired athlete to toe the line. In doing so, Robidoux has been successful in raising awareness and highlighting the importance of athletes with different abilities participating in such prestigious events. Robidoux didn’t start his running career with the goal of advocacy for visually impaired athletes. He started running for a more mundane but vitally important reason: personal wellness. In 2011, weighing in at close to 250 pounds, Robidoux was struggling to play with his two-year-old daughter, Lucy, and was diagnosed with high blood pressure and high cholesterol. When doctors prescribed medication to manage these high-risk health issues, Robidoux’s response was to run his way to better health. “I ran for a minute, and then five minutes, and then an hour … when I reached two hours of running, I figured I should probably sign up for a race!” he recalls with a laugh. Robidoux completed the Portland, Maine, half marathon in November 2011. In Robidoux’s mind, the path from that first race to ultramarathons was straightforward and systematic: “I just kept moving forward.” He began by running road marathons, but over time he became bored of the training. He loved running but was looking for a fresh challenge. “I wasn’t motivated to run another marathon,” he explains, “so I signed up for a 12-hour race, and the training for that was just what I was looking for.” The Western States ultramarathon popped up on Robidoux’s radar a few years ago, when a fellow athlete described the course as “quite runnable” in contrast to other trail races that covered more technical terrain. After gaining entry through Clif Bar to the 2019 edition, Robidoux’s first opportunity to test that runnable theory came at a training camp on the course this past spring. Robidoux and other athletes would cover the terrain from mile marker 30 to the finish line over the course of three days. “The Western States Training Camp was, no pun intended, a huge eye opener,” shares Robidoux. He was confident in his training and the fitness he’d gained since the beginning of the year, but he was surprised by the level of technical terrain and how slowly he moved along some trails. Internally, he questioned whether he had made the right decision to sign up for the race. “But that’s why we do these races … to challenge ourselves.” On Saturday, June 29, at 5:00 a.m., the firing of a shotgun marked the start of the 2019 race. Robidoux and the first of his five guides began running up the Escarpment, a 3.5-mile climb out of Squaw Valley to an altitude above 8,000 feet. As a visually impaired athlete, Robidoux needs guides to direct him along the trail and verbally point out hazards along the way, but they do not offer any physical assistance. “I feel like I climbed strongly and was moving well enough without taxing myself,” recalls Robidoux. He was positioned mid-pack of the 300-plus athletes participating in the event. After cresting, the subsequent downhill was particularly treacherous, requiring extra care and caution for Robidoux and enhanced verbal feedback from his guide. “I could sense that there was a line of folks behind me as we were moving so slowly,” laments Robidoux. “It was hard for me to just pull over on the trail and have 15 or so people run by me when I knew I had as much, if not better, fitness than them.” Stopping on the challenging downhill section to allow faster moving athletes to pass by left Robidoux and his guide solidly at the back of the pack. It had been a particularly long winter in 2019, with unprecedented snowfall in Northern California, leaving the next section of trail still covered in snow. While race organizers warned athletes and prepared them for the icy conditions, Robidoux struggled with the snow on an off-camber trail. “There were numerous times where I slid down on my butt,” he remembers, “picking my feet up as I went down.” He even took a detour at one point since his guide did not feel comfortable talking Robidoux down a particularly tricky section of trail. The pair climbed higher to avoid the terrain. Eventually course sweepers caught up with the duo, and though they encouraged and cheered on Robidoux, they pointed out that he was up against the clock. “I prepared for that moment and I made a commitment to myself that I wasn’t ever going to call the race for myself, they would have to tell me to get off the course.” Robidoux knew that he wasn’t going to make the first time cutoff, but he remained steadfast, knowing that he would run hard for as long as he could. His race came to an end at Red Star Ridge, mile marker 15.5. A few days post-race, Robidoux is equivocal about whether he will try Western States again. “At the end of the day, it’s not about me finishing a race, or not finishing a race, or even participating in a race,” he states, “it’s really about raising awareness about abilities and inclusion.” He’s thrilled that a race as prestigious as Western States embraced the participation of a runner of his caliber with “really bad vision,” and he’s confident that it has had a very positive impact on the running community. _Kyle Robidoux is an avid skier, runner, beer enthusiast, and nonprofit manager working with the Massachusetts Association for the Blind and Visually Impaired. He was instrumental in founding _[_United in Stride_](https://www.unitedinstride.com/)_, a matchmaking tool for visually impaired athletes to identify running partners and guides. He lives in Boston with his wife, Jill, and his 11-year-old daughter, Lucy._ --- # LUNA Voices: Harriet’s Heroes Source: https://www.clifbar.com/stories/luna-voices-harriets-heroes Published: 2025-01-30 · Updated: 2025-02-27 ## _**Leading ladies in filmmaking lend their voices**_ As a brand, we closely follow all women driven, women directed films so when we heard that Producer Daniela Taplin Lundberg, had just finished a new feature film about Harriet Tubman, we wanted to learn more. Tubman, a powerful figure of civil rights in the 19th century, is well-known in textbooks and the literary realm. But, like so many women in history, the change-making heroine has been overlooked on the silver screen. Until now. Directed and co-written by Kasi Lemmons,_ Harriet_’s hero is clearly brave, persistent, and inspiring. We screened the film. We think it’s fierce yet approachable. Inspiring yet activated. A lot like the women behind the film. We invited Harriet and her filmmakers to be a part of our LUNA Voices speaking series, which we hosted in conjunction with the Industrial Light & Magic (ILM) Filmmakers Forum. We spoke with both women about their own challenges in storytelling and their journeys to bring this first-ever hero’s journey to the big screen. Kasi Lemmons began her journey in the film industry as an actor. She’s well-known for her part in _Silence of the Lambs_. But as Kasi explained to us, she wanted to give more to The Arts. “I was very much marginalized in the roles that I played. I made the most of it and had a great time, but I had to get it off my chest. It started to burn, like there was more that I had to give and there was more that I had to do. I wanted to be of service. So, I went to film school.” In her 1997 directorial debut, Lemmons brought us Eve’s Bayou, a critically-acclaimed American drama that’s been selected by the Library of Congress for preservation in the National Film Registry for being “culturally, historically, or aesthetically significant.” Daniela Taplin Lundberg has now produced more than 25 feature films. She told the forum, “I’ve always believed in the power of filmmaking -- in the power of movies. I believe in the power of watching something on the big screen and having it change you. Lundberg remembers when she and her producing partner Debra Martin Chase invited Lemmons to discuss the project. “She \[Lemmons\] said, ‘This isn’t a tired bio pic. This is a badass Pam Grier version of Harriet Tubman.’ And I just got it. Even before I read it, I understood the appeal of that. But that didn’t mean that people were fighting to make it.” (For reference, Grier is considered to be the first woman of color to play the lead in an action film. Her breakout lead role was the movie _Coffy_ in 1973.) Lundberg has always been drawn to mission-driven stories about under-represented subjects, so it was no surprise when she told us she then committed to raising the funds to produce _Harriet_ herself. “We had to ask ourselves,” she recalled, “What do we have to do to get this particular film made?’ We \[she and her partner, Deb\] had to raise and fund production ourselves. And we were willing to do for _this_ film.” We asked Lemmons how she brought Harriet to life through her script and her on-set direction. She’d just spoken to the audience about her deep dive into learning about Tubman’s own journey. “I was able and willing to channel Harriet into my life,” she nodded. “We became sisters. I felt that female energy and that connection to my ancestors.” If you haven’t made your way to the theater to see _Harriet_, we can’t recommend it enough. Aptly titled for its protagonist, the first-ever feature film takes us on a hero’s journey following a woman of color who defied all odds to truly affect change during a despicable era in our country. Surprisingly described as “approachable” by the film’s makers, _Harriet_ is a movie we might bring our children to see. In Tubman’s journey, we’re inspired by her unrelenting spirit, her devotion to her people, and her sheer bravery to take action. “She wasn’t fearless,” Lemmons remarked about Harriet Tubman. “Her courage simply outweighed her fear.” In the spirit of our mission at LUNA, we asked for advice that might inspire and encourage young women in pursuit of The Arts. “Learn your craft,” Lundberg told us. “You have to do the work like you would in any other industry. Whether it’s going to school or making a short film in your backyard. Move forward and educate yourself in the best way you can. Be bold. Tell stories you don’t see other people telling.” Lemmons added, “Luck is the love child of readiness and opportunity. Make sure you’re ready when that door opens.” And finally, how can we -- every woman out there -- support and empower female filmmakers? Their response -- “Stay in each other’s network. Help boost each other. Go and encourage your network to support that film you want to see - on Instagram, on twitter. Make sure people know you’re out there supporting us.” --- # 5 Benefits of a Plant-Based Diet Source: https://www.clifbar.com/stories/5-benefits-of-a-plant-based-diet Published: 2025-01-30 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ ## **What are the Benefits of a Plant-Based Diet?** Are you thinking about switching to a more plant-based diet? New science is emerging about the potential benefits of a plant-based lifestyle for both human health and the environment. Plant based doesn’t have to mean plant exclusive! You don’t have to be vegan or vegetarian to reap the benefits of this lifestyle. There is scientific evidence that suggests eating more plants and choosing a variety of whole grains, fruits, vegetables, legumes, nuts, and seeds can be advantageous for both your wellbeing and the health of the planet.1 ## What Can You Eat on a Plant-Based Diet? A healthy, plant-based diet should start with fruits, vegetables, whole grains, legumes, nuts, and seeds. With that said, no foods are off-limits. For some, a plant-based diet may mean eating less animal protein and more plants at each meal. For others, it may mean limiting animal foods to only special occasions. There is no one size fits all approach and many plant-based eaters continue to enjoy all their favorite foods, from pizza, to tacos, to burgers. ## **How is a Plant-Based Diet Different than Vegan / Vegetarian?** Vegan and vegetarian diets are considered plant-based, but not all plant-based diets are vegan or vegetarian. A plant-based diet is different than a vegan or vegetarian eating pattern in that it doesn’t require the elimination of meat, fish, poultry and seafood. An individual who aligns with a plant-based lifestyle eats primarily plants but may also choose modest amounts of animal-derived foods on occasion. These plant-focused folks that enjoy a bit of meat are sometimes called flexitarians. ## **5 Healthy Benefits of a Plant-Based Diet:** Plant-based diets that are rich in whole foods like vegetables, fruits, whole grains, legumes, nuts, and seeds are generally high in beneficial fiber, essential nutrients, and phytonutrients (or plant nutrients). From gut health to heart health – this eating style has been linked to several potential benefits – which we’ll dive into below. ## **1. Plant-Based Diets Contribute to Filling Fiber** Most people know that fiber is important but still fall short of recommendations.2 One of the best ways to increase your fiber intake is to shift toward eating more plants. Many observational studies, in which scientists monitor a diet’s impact without controlling what people eat, have concluded that diets rich in plant foods may help support healthy blood sugar control.1 This may be because the fiber in plant foods helps slow the release of sugar into the bloodstream. In addition, high-fiber diets have been shown to help curb hunger and provide steady energy to keep you going during a busy day. ## **2. Plant-Based Diets Provide a Phytonutrient Boost** Phytonutrients are beneficial compounds found in plant foods, so it makes sense that eating more colorful fruits, vegetables, whole grains and legumes will up your intake. Examples of these plant nutrients include carotenoids, anthocyanins and flavonoids – and, emerging science suggests that certain phytonutrients can act as antioxidants and help promote heart health. ## **3. Plant-Based Diets Support Good Gut Health** Early research indicates that the gut microbiome shifts depending on the food we eat. In fact, vegans tend to have less inflammation, more “good” bacteria and less “bad” bacteria in their gut than meat eaters.3 These positive health effects may be thanks to plant-derived prebiotics, or non-digestible compounds which can help promote the growth of beneficial bacteria in the gut. ## **4. Plant-Based Diets Can Help Support Bone Health** Vegetarian diets tend to be high in bone-supporting vitamins and minerals, such as magnesium, potassium, vitamin K, and vitamin C. Protein is another essential nutrient key for maintaining the structure of bones, and plant-based proteins - such as legumes and meat alternatives – have been shown to help maintain strong, healthy bones.4 ## **5. Plant-Based Diets Provide Key Nutrients for Every Life Stage** Despite common myths, well-planned, plant-based lifestyles provide all the nutrients we need to thrive. It’s the position of the Academy of Nutrition and Dietetics (the Academy) that plant-based diets (i.e. vegetarian diets) are nutritious and appropriate at every stage of life, including during pregnancy and breastfeeding. Vegetarian eating is also considered appropriate for athletes and highly active individuals who want to build muscle and recover quickly from a tough workout.5 On top of that, according to the Academy, plant-based lifestyles may provide overall wellness benefits and help maintain health.1 ## **How is a Plant-Based Diet Better for the Environment?** Many scientists are encouraging people to eat more produce and less meat for the health of the planet. In 2019, an international team of health and science experts, called the EAT-Lancet Commission, proposed guidelines for feeding a growing population with a more sustainable food system. The commission recommended that most Westernized countries, such as the United States, reduce overall meat intake and shift toward eating more plants.6 A plant-based diet rich in vegetables, fruits, grains, and legumes provides essential nutrients and supports a healthy, sustainable food system. This is because plant-based diets tend to have lower greenhouse gas emissions than diets rich in animal foods. Compared to plant-based crops, raising livestock and producing meat has been shown to use more natural resources and have a greater impact on the environment.7 Opting for foods crafted with plant-based ingredients is one way to help support your individual health and the health of our planet. Organic, sustainably-sourced ingredients, like those found in [Clif Bar](http://clif-cms.test/who-we-are/food-values) foods, have the power to both nourish our bodies and the outdoor spaces where we play. ## References 1. Melina V, Craig W, and Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian diet_. J Acad Nutr Diet_. 2016 Dec;116(12):1970-1980. 2. Quagliani D and Felt-Gunderson P. Closing America’s fiber intake gap. _Am J Lifestyle Med_. 2016;11(1):80-85. 3. Glick-Bower M and Yeh MC. The health advantage of a vegan diet: exploring the gut-microbiota connection. _Nutrients. _2014; 6(11): 4822-38. 4. Lousuebsakul-Matthews V, Thorpe D, Knutsen R, Beeson W, _et al_. Legumes and meat analogues consumption are associated with hip fracture risk independently of meat intake among Caucasian men and women: the Adventist Health Study-2. _Public Health Nutr_. 2013;17(10):2333-2343. 5. Lynch H, Johnston C and Wharton C. Plant-based diets: considerations for environmental impact, protein quality, and exercise performance. _Nutrients_. 2018;10(12):1841. 6. Willet W, Rockstrӧm J, Loken B, Springmann M, _et al. _Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. _Lancet. _2019 Feb 2;393(10170):447-492. 7. Ranganathan J., Vennard D, Waite W, Dumas P, _et al_. Shifting diets for a sustainable food future. _World Resources Institute. _2016. --- # What You Can And Can’t Eat On A Plant Based Diet Source: https://www.clifbar.com/stories/what-you-can-and-cant-eat-on-a-plant-based-diet Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Curious about a plant-based diet? The latest science suggests that the most health-promoting eating patterns emphasize enjoying mostly plant foods like fruits, vegetables, whole grains, nuts, legumes and seeds.1 **Read on for everything you need to know about what you can and can’t eat on a plant-based diet.** ## First: What is a plant-based diet? A plant-based diet is any diet that focuses primarily on plants and is usually abundant in nutrient-dense foods like fruits, vegetables, nuts, seeds, whole grains and legumes. It does not have to mean plant-exclusive, like a vegan diet. Moderate amounts of meat, poultry, fish, seafood, eggs and dairy can all be included. Simply put, a plant-based diet is one that contains more plants and less animal products than a standard American diet. A vegetarian diet, a pescatarian diet, a flexitarian diet and a Mediterranean diet are all considered plant based. Switching to a plant-based diet has been linked to a variety of health benefits; like supporting a healthy heart and weight.2 As an added bonus, a diet higher in plants and lower in animal-based foods is also more sustainable than the typical meat-heavy American diet.3 ## What you can eat on a plant-based diet Compared to a typical American diet, you will eat more fruits, vegetables, nuts, seeds, beans and legumes on a plant-based diet. That means you will also likely eat more fiber as animal foods do not contain fiber and plant-based foods contain an abundance of different fibers. High-fiber intake impacts the production of short-chain fatty acids (SCFAs) like acetate, propionate and butyrate, which have been shown to help support immune health and gut health.4 Conversely, you will eat less meat, processed meats, eggs, and dairy on a plant-based diet. Removing or reducing intake of these foods means that your intake of saturated fat, cholesterol and sodium will likely decrease as these foods are more concentrated in these nutrients than plant-based foods. ## How do you get protein on a plant-based diet? As meat, dairy and eggs are often associated with being great sources of protein, reducing or eliminating them in the diet can cause protein panic. Thankfully, there is no need to worry! All plant foods contain essential amino acids, though some amino acids are more limited in certain plants. Therefore, the best way to ensure that you are getting all of the essential protein building blocks you need is by eating a varied plant-based diet that’s rich in beans, legumes, soy, nuts and seeds. Nuts, like cashews, almonds, and walnuts, are not only good sources of protein, but of healthy fats like mono and polyunsaturated fats. This combination of protein, fat (and fiber!) contribute to feelings of fullness and help curb hunger. Other plant-based proteins, like [pea](https://www.clifbar.com/stories/pea-protein-the-option-for-plant-based-performance) and soy, pack quite the nutrition punch! Both of these foods provide the amino acid lysine,5 which can be more limiting in a strict plant-based diet. And, when concentrated a pea protein powder (like in CLIF Nut Butter Bars) it’s a great addition to your protein needs for the day. ## How do you get other key nutrients on a plant-based diet? When shifting to a predominantly plant-based diet, there are a few other nutrients that you may want to focus on besides protein. These include vitamins that are only found in animal foods and nutrients that can be harder to find in a traditional plant-based diet, including B12, DHA and Vitamin D. For most plant-based eaters, that means adding in a B12 supplement or ensuring that you are getting enough B12 through fortified foods. While B12 is typically thought of as a concern in only vegetarian and vegan diets, research has shown that B12 deficiency is common in omnivore diets as well, especially in older adults.6 Additionally, plant-based diets are typically low in the essential fatty acids DHA and EPA, though you are able to convert ALA, a plant-based omega-3 fatty acid, into DHA and EPA. Special populations, like pregnant and breast-feeding women, will want to consider adding in a DHA supplement as only preformed DHA is transmitted through the blood and breastmilk.7 ## What you can’t eat on a plant-based diet Predominantly plant-based eaters will naturally consume less meat, including processed meat, eggs and dairy, but unless you are following a strict vegetarian or vegan diet, you can still enjoy moderate amounts. Shifting to a plant-based diet doesn’t have to mean giving up your favorite foods. Nothing is off-limits, depending on how you choose to define plant based. And, you might enjoy testing out plant-based versions of your old favorites. Try a blended burger with a 2:1 ratio of ground meat and diced mushrooms, cooked the same way as you would your favorite recipe. Or cook up a more plant-forward mac n’ cheese by adding pureed butternut squash or cauliflower to your typical cheese sauce. ## What benefits does a plant-based diet provide? ## _Health Benefits of a Plant-Based Diet_ Regardless of what’s on the rest of your plate, everyone can benefit by adding more plants to the diet. Plant foods like colorful produce, whole grains, nuts and legumes provide essential vitamins and minerals, nourishing fiber and fats, phytonutrients and numerous other beneficial plant nutrients, which all [contribute to wellbeing](https://www.clifbar.com/stories/5-health-benefits-of-a-plant-based-life). They are also healthy for everyone! The Academy of Nutrition and Dietetics' official position on plant-based diets is that they are appropriate, safe and healthy for all ages of the lifecycle, including pregnancy, lactation, childhood and infancy.8 Thankfully, all Clif Bar foods fit within a plant-based diet and are made with predominantly plant-based ingredients. CLIF foods are crafted with purpose and prioritize organic ingredients centered around wholesome ingredients like whole grain oats, nuts and figs. They are a great choice for individuals looking to complement their plant-based diet, especially when on-the-go and needing to energize workouts or snack-time. ## _Environmental Benefits of a Plant-Based Diet_ Enjoying more plants isn’t only good for you— it’s good for the planet too! A new report from the _EAT-Lancet Commission on Food, Plant and Health_ clarifies the links between diet and environment, calling for a global shift to predominantly plant-based dietary patterns to improve health and sustainability outcomes.3 They calculate that if everyone in the world moved to a more plant-based diet (but not necessarily a vegan diet) 11 million deaths per year could be prevented and we would move substantially towards a sustainable global food system.3 Additionally, according to the 2015 Dietary Guidelines Advisory Committee Report,9 a diet higher in plants and lower in animal-based foods is associated with less of an impact on the environment than the typical American diet. In addition, a recent study found that a healthy vegetarian diet may have a 42 to 84 percent lower burden on the environment than other dietary patterns.10 In a new position paper, The_ Society of Nutrition and Behavior_, acknowledges the role that dietary choices have on environmental impacts.11 They also conclude that eating fewer animal products and more plant-based foods while also reducing excess calorie intake and food waste is better for the planet. No one leads that charge more than Clif Bar; a pioneer in producing products that are crafted with intention, for people and the planet. It’s why they prioritize organic, plant-based ingredients and sustainable sourcing standards to create wholesome foods that energize any moment. ## How to start eating more plants? If you’re new to a plant-based diet, then you might be unsure of where to start. Consider this three-step approach as a simple road map to enjoying the plant-based foods that you currently enjoy while providing guidance on incorporating new ingredients, like tofu and tempeh, into your diet. **Step 1: Enjoy!** Prepare plant-based meals you already know and like, like tofu and vegetable stir-fry, bean and vegetable burritos, lentil soup, pasta primavera, etc. This step is essential for those who are hesitant about adopting more plant-based meals and an easy gateway to plant-based eating. **Step 2: Adapt!** Choose a favorite recipe and give it a plant-based makeover. This could mean swapping in mushrooms in your favorite pasta bolognese recipe, trying out tofu nuggets instead of chicken ones, making a creamy pasta sauce using cashews instead of heavy cream or using lentils as taco meat instead of ground beef. **Step 3: Explore!** Add in new plant-based foods and recipes. Consider trying ingredients that may be unfamiliar like tempeh as sausage, cashews as parmesan cheese, or vegan Mac and cheese using nutritional yeast. Remember, there’s no one (or right) way to eat more plants, the key is simply doing it! **More Plants, More Often** Lastly, remember that all plant foods count in a plant-based diet pattern. According to the latest report by the U.S. Centers for Disease Control, only 1 in 10 Americans are eating enough produce daily and changing just that one thing could have incredible payoffs.12 They estimate that if half of all Americans added one more serving of fruit and vegetables daily, 20,000 cancer cases could be prevented annually.12 That doesn’t mean you have to switch to eating all fresh produce if that doesn’t fit into your budget. In general, whole foods are less expensive, especially when you consider all forms of produce count including frozen, canned, dried and 100% juice. Swapping in just a serving or two of plant-foods every day is an approachable routine no matter what your current diet looks like. That may mean enjoying bean chili over a beef one, making Mondays meatless switching to a CLIF Nut Butter Bar instead of cheese and crackers. Small plant-forward changes add up to big payoffs for both your personal health and the health of our planet. ## Sample 1-Day Plant-Based Meal Plan New to plant-based eating? Start here with this sample day of healthy, plant-based meals and snacks that will satisfy your hunger and provide you with the energy you need to tackle whatever’s on your to-do list. For breakfast, make a bowl of oatmeal to enjoy with soy yogurt or soy milk and fresh fruit. For lunch, enjoy a cup of black bean soup and a hearty salad made with your favorite fresh vegetables, slivered toasted almonds and an olive oil and red wine vinegar dressing. Grab a [CLIF® Nut Butter Bar](https://www.clifbar.com/collections/clif-nut-butter-bar) for snack made from organic ingredients like nut butters and rolled oats that provide a balanced mix of satisfying nutrients, including 5-7g of plant-based protein (8-10% DV) and 9-11g of whole grains, depending on which flavor you try. Lastly, enjoy lentil tacos for dinner, cooked the same way as you would your favorite chicken or beef tacos by swapping in cooked lentils for meat in a 1:1 ratio. Season as desired, then tuck into corn or flour tortillas with your favorite toppings. ## **References** 1. Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. _Perm J_. 2013;17(2):61–66. 2. Tuso P, Stoll SR, Li WW. A plant-based diet, atherogenesis, and coronary artery disease prevention. _Perm J_. 2015;19(1):62–67. doi:10.7812/TPP/14-036. 3. Willet W, Rockstrӧm J, Loken B, Springmann M, _et al. _Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. _Lancet. _2019 Feb 2;393(10170):447-492. 4. Tomova A, Bukovsky I, Rembert E, Yonas W, Alwarith J, Barnard N., K. The Effects of Vegetarian and Vegan Diets on Gut Microbiota. _Frontiers in Nutrition_. 2019; 6: 47. 5. Gorissen SHM, Crombag JJR, Senden JMG, et al. Protein content and amino acid composition of commercially available plant-based protein isolates_. Amino Acids_. 2018;50(12):1685–1695. 6. Lindsay H Allen, How common is vitamin B-12 deficiency?, _The American Journal of Clinical Nutrition_, Volume 89, Issue 2, February 2009, Pages 693S–696S. 7. Carlson SE, Colombo J, Gajewski BJ, Gustafson KM, Mundy D, Yeast J, Georgieff MK, Markley LA, Kerling EH, Shaddy DJ. DHA supplementation and pregnancy outcomes. _Am J Clin Nutr_. 2013 Apr;97(4):808-15. 8. Melina V, Craig W, and Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian diet_. J Acad Nutr Diet_. 2016 Dec;116(12):1970-1980. 9. Scientific Report of the 2015 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC. 10. Blackstone NT, El-Abbadi NA, McCabe MS, Griffin TS, Nelson ME. Linking sustainability to the healthy eating patterns of the Dietary Guidelines for Americans; a modelling study. _Lancet Planetary Health _2018; 2(8); P344-352. 11. Position of the Society for Nutrition Education and Behavior: The Importance of Including Environmental Sustainability in Dietary Guidance. _Journal of Nutrition Education and Behavior_, 51 (1):3-15. 12. U.S. Centers for Disease Control and Prevention. (2017, November 16). _Only 1 in 10 adults get enough fruits and vegetables. _\[Press release\]. Retrieved from [https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html](https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html). --- # 15 Easy and Balanced Camping Snacks Source: https://www.clifbar.com/stories/easy-balanced-camping-snacks Published: 2025-01-30 · Updated: 2025-06-10 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ If you’ve caught yourself daydreaming of getting outside lately, one of the most obvious options is to enjoy the great outdoors with good old-fashioned camping. Camping offers families so many advantages right now. You don’t have to go far from home, it’s low cost, and it’s a welcomed change of scenery. This may sound so good you’ve already started packing! Whether you are going for a weeklong excursion in the woods or an overnight stay down the road, identifying the right foods to pack can leave you scratching your head and wondering, “What kinds of snacks should I take camping?” Sure, it’s great to bring fun foods like s’mores and chips on your trip, but you also need some camping snacks that will help keep everyone energized, full, and happy. Yes, camping snacks need to deliver on many things, including being fun AND balanced. This might seem like a challenging task, but here’s a simple way to break it down. The best camping snacks have a combination of whole food ingredients, protein, whole grains, and some good fat. Here’s why. **Whole foods** snacks are those with recognizable ingredients you can see and taste. There are many convenient, packaged options that prioritize whole foods and make nutritious snacking on the go a breeze. Simply read the ingredient list and look for ingredients you might find in your own kitchen like whole grain oats, nuts and seeds, nut butters, and fresh or dried fruits. **Protein** is typically known for its ability to repair muscles post-workout, but its satiating powers make it a crucial nutrient for camping snacks too.1 Protein can help curb your hunger and allow you to focus on enjoying the great outdoors and not a nagging hunger pang. Foods made with **whole grains** often include fiber, a nutrient that most adults and kids do not get enough of in their diets.2 Fiber is really important when traveling because it can help promote a healthy gut and keep you regular.3 Lastly, fat rounds out the winning mix of nutrients for camping snacks. **Fat** can help your body better absorb important nutrients and good fats (mono- and polyunsaturated fats) from plant-based sources like avocados, nuts, seeds and olive oil are also satisfyingly delicious.4 Now that you know how to build a balanced camping snack, check out this list of favorites that the whole family will love. ## No-Cook, Grab ‘n’ Go Camping Snacks: - Trail mix with nuts and dried fruit - Freeze-dried fruits and veggies with roasted bean or chickpea snacks - Cheese stick + single serving whole grain cracker packs - Snack bars like [CLIF Kid Zbar® Protein](http://clif-cms.test/collections/zbar-protein) for the kids and [CLIF® Nut Butter Bar](http://clif-cms.test/collections/clif-nut-butter-bar) for adults - Squeezable yogurt + mandarin orange - Carrots + single serving hummus cups ## Light-Assembly Camping Snacks: - **Campfire Banana Boats **– Slice fresh bananas down the center from tip to tip. Do not peel. Gently open the split and fill with toppings like berries, granola, nuts, or even some chocolate chips. Wrap the stuffed banana in aluminum foil and warm over a campfire for about 5 minutes. Remove from heat and let cool slightly. Open the foil and use a spoon to scoop out the warmed banana. - **Savory Popcorn Snack Mix **– Gather round the campfire and pop some popcorn using an open fire popcorn popper or a ready-to-pop stovetop option. Let popcorn cool and mix with add-ins like pretzels, roasted peanuts, crunchy chickpeas, cheese crackers, and dried fruit. No campfire? No problem! Store-bought popcorn makes this savory snack even simpler. - **Cheese + Fruit Kabobs **– This is a fun way to mix up the traditional cheese board. Simply fill skewers with alternating cheese cubes and fruit like grapes, blueberries, or strawberries. - **Deli Meat Roll-Ups **– Try a twist on a traditional deli sandwich by rolling a slice of deli meat with a half slice of cheese. Add a slice of fresh avocado or a pickle spear to the middle, and wrap it all in lettuce or a whole wheat tortilla for a heartier snack. - [**Peanut Butter + Jelly Skewers**](https://www.holleygrainger.com/peanut-butter-and-jelly-skewers-3/) – Who doesn’t love PB&J? Use your favorite spreads and bread to make a traditional PB&J sandwich. Then cut it into cubes and thread it onto a wooden kebob skewer along with fresh strawberries, blueberries, or grapes. ## Make-Ahead Camping Snack Recipes: - **DIY Chips + Dip Bar **– Create a build-your-own chips and dip bar at camp featuring homemade salsa, [bean dip](https://jennabraddock.com/vegan-refried-beans/), and [guacamole](https://jennabraddock.com/easy-guacamole-recipe/). - [**Bento Snack Boxes**](https://jennabraddock.com/bento-box-lunch/) – Keep hungry mouths happy during your road trip or at the campsite with a bento box packed with miscellaneous nutritious snacks to mix, match, and munch. - **Fruits and Veggies + Dip **– For something sweet, dip fruit into this [peanut butter frosting dip](https://jennabraddock.com/peanut-butter-frosting-dip/), or for something savory, dip veggies into a [roasted carrot & ranch hummus](https://jennabraddock.com/roasted-carrot-ranch-hummus/). - [**Morning Glory Veggie Muffins**](https://jennabraddock.com/morning-glory-veggie-muffins/) – These veggie-filled muffins can be made before you leave home and enjoyed by the whole family throughout the trip. Now that you have the snack situation figured out, go ahead and plan that getaway. Find some open space with a beautiful vista or a refreshing swimming hole. Pitch the tent (or plug in the camper), kick up your feet, and enjoy a much-needed change of scenery. ## **References** 1. Arentson-Lantz E et al. Protein: A nutrient in focus. _Appl Physiol Nutr Metab_. 2015;40(8):755-61. 2. Kranz S, Brauchla M, Slavin JL, Miller KB. What do we know about dietary fiber intake in children and health? The effects of fiber intake on constipation, obesity, and diabetes in children. American Society for Nutrition. _Adv Nutr_. 2012. 3:47–53. 3. Slavin, JL. Fiber and prebiotics: Mechanisms and health benefits. _Nutrients_. 2013;5(4): 1417–1435. 4. U.S. National Library of Medicine. Dietary fats explained. Available at: [https://medlineplus.gov/ency/patientinstructions/000104.htm](https://medlineplus.gov/ency/patientinstructions/000104.htm). Accessed on 6/26/20. --- # The Women’s World Championship Soccer Team Speaks About How Equality is a Team Sport Source: https://www.clifbar.com/stories/womens-world-championship-soccer-team-speaks-about-equality Published: 2025-01-30 · Updated: 2025-06-11 Last year, we at Luna Bar got behind the [USWNT Players](https://www.clifbar.com/luna) because, well, they’re awesome and it’s the right thing to do. We were inspired by their fight—and appalled by their need to fight—to eliminate the ridiculous $31,250 discrepancy between the men’s and women’s National team roster bonuses. For any player named to the women’s roster, we made sure that difference in pay wasn’t there. We closed the gap. These Players continue to speak up for women’s rights, and not just in their own sport. This group of badass women has become instrumental in championing equality for all underrepresented groups. To help fuel the fight for equal pay, we’ve created a limited edition Equality Bar, which we’re offering in our three most popular flavors. The Equality Bar will serve as a reminder to continually support equal treatment for everyone, and it goes beyond gender. We were honored to have had a few members of the US Women’s National Team Player Association chat with us in a Q & A on the topic of equal pay and equality. Take a listen. **LUNA: What does being on a team mean to you, both literally and figuratively?** _**Andi Sullivan (Midfielder; @sunshine\_sully):**_ The cool thing about being on a team is being around people that want to bring out the best in you. In life, you always need people supporting you because things are difficult sometimes. I think the team culture that we have is very strong and helps us improve every day. _**Lynn Williams (Forward; @lynnerainie):**_ My teammates are some of my best friends; we're so close that they’re my family. They're always there to empower me, and I want to work harder because of them. **LUNA: How is being on a team important in life beyond sports?** _**Adrianna Franch (Goalkeeper; @ADizzle23):**_ It's not just in sports. It's your family. It's your classmates. It's your coworkers—all these different things. The thing about teams is you take everybody's qualities and specialties and you bring it all together and allow everybody to shine. You find these special talents and you bring them all together to create something beautiful, and that's what we do. **LUNA: How can women who are in an office or in other sorts of environments be a team for each other?** _**Ashlyn Harris (Goalkeeper; @Ashlyn\_Harris):**_ I think all the principles we use for our sport can be applied to any life setting. You're talking about getting the best out of the people around you. I know when I step on the field everyday, I have to think, “How can I move the players around me to be successful? How can I bring the best out of every single individual person who has different needs? How can I be approachable and get the best out of them?” So whether I'm a boss or whether I'm a part of the group in the workforce, it's the same thing. You have to leave your ego at the door at times and you have to really show humility. I think the whole point of what we're doing is giving people the strength and the courage to stand for something that they believe in. This is a common theme across all industries—equality and pay equity, and it's time for us to start making strides in the right direction and create change. Women need to continue to lift each other so we can create that long-lasting change we're all fighting for. ## **LUNA: What does “equality as a team sport” mean to you?** _**Ali Krieger (Defender; @alikrieger): **_We are inspiring each other to use our platforms for speaking up. Because if we don't speak up for the people in the back, then not a lot will be pushed forward and grow in the direction that we want to grow. We’ve used our success in such a great way to really speak about this underlying issue that a lot of women go through in all industries. And I think we've done such a great job kind of lifting each other up and empowering each other to speak up more, and to really fight for equality across the board. I feel like showing up every day with a bunch of bad-ass, powerful women who are so inspiring just makes me want to be a better person, both on and off the field. I also think we really push each other to be better, and to fight for what we believe in, and what we deserve as women, and as human beings, and also as athletes. And we're also fighting for women across all industries. So that also puts pressure on us to want to succeed and be outspoken about what we believe in, and to use our platforms for what's good. ## **LUNA: What are other ways that you would tell women, or anyone in general, to get involved in this fight for equality and equal pay?** _**Alyssa Naeher (Goalkeeper; @AlyssaNaeher):**_ I think just general awareness is step one, and education is important. If you can educate yourself on them, then you can speak more accurately to them, and then try to be part of the solution. I think those conversations are important in terms of taking next steps and keep pushing the envelope. ## **LUNA: Do you see things starting to shift regarding equal pay? Is the conversation getting any easier?** _**Sam Mewis:**_ I think that we talk so much about "Well, what can you do? What... How do we start this conversation? What's the next step?" I think that Luna coming in and doing what they did last year and closing that gap between our bonuses, that's just such a tangible step. I think so many companies, so many people who are starting to think about this. Maybe that conversation is getting easier because we have something tangible to point to, to say this is making a difference in equal pay. _**Casey Short (Defender; @CaseyShort3):**_ The fact that it_ is_ a conversation now…I think that's huge. And I think it'll just continue to progress. ## **LUNA: What's the equality dream? How would you see yourself, see the world?** _**Sam Mewis (Midfielder; @sammiemewy)**_: I think the dream is providing an equal opportunity to every single person, whether they’re male, female, black, white, gay, straight, anything. I want every single human to have the opportunity to be whatever they want, to earn what they deserve, and to feel like the opportunities are limitless. _**Lynn Williams:**_ Just feeling valued and like you're important, and that your voice matters. I feel like everybody should always have a seat at the table, no matter who you are, what you look like, your sexual orientation. And just you feel valued. ## **LUNA: Are you hopeful?** _**Ali Krieger:**_ I am really hopeful. I'm hopeful more so in these last couple of years than I ever have been. I really feel like we're more visible. We're all speaking up. We're creating this team of powerful women across all industries, all together, and it's so inspiring. It's so empowering. And I think we have spoken up so much more in the past couple of years. It’s power in numbers, and women have to just continue the conversation. We have to continue to fight in our own workspaces, and just know that there's someone out there fighting just as hard. _**Ashlyn Harris:**_ We're foot soldiers right now. We're just laying the groundwork for everyone to just follow the lead. There are people who came before us, who gave us the strength and courage to do this right now. And we're just trying to team up because we're stronger in numbers. And that's why we have TIME’S UP and all these incredible actresses, and people in all different industries. This is not just about us. It's not just about soccer. --- # Getting Outdoors with Outdoor Afro Source: https://www.clifbar.com/stories/getting-outdoors-with-outdoor-afro Published: 2025-01-30 · Updated: 2025-02-19 Outdoor Afro is out to change that, with a focus on healing, creating new opportunities, and building a different kind of narrative centered on connection, resilience, and love. ## **Who is Outdoor Afro** It all began ten years ago with a blog that started as a passion project created by then financial consultant Rue Mapp. Ten years later, Outdoor Afro is a nationwide movement led by everyday folks. It's a movement that has inspired Black people from all walks of life to step up and become leaders in the outdoors and in their communities. Now Rue Mapp, CEO, can be spotted leading outdoor trips for participants like the recent kayaking trip on Lake Merritt in Oakland. “We’re selective about where we choose to lead events," Rue says. "We're not just organizing events or just leading trips. We're curating experiences for our participants to come outside, have fun, and be in community. We're creating spaces for people to derive joy from being outdoors." ## **Outdoor Afro Mission** Outdoor Afro is all about celebrating and inspiring Black leadership and connection in nature. It has created a unique model that equips dedicated volunteer leaders across the country with training, skills development, and ongoing support to activate their local communities. Each year more than 35,000 Outdoor Afro participants go out into parks, onto trails and, at times, into water, to embody this mission and share these experiences with others in their communities. It's a noble cause worthy of support and celebration, which is why CLIF Bar is proud to be one of Outdoor Afro's earliest partners. "CLIF Bar has been supporting Outdoor Afro as a National Partner since 2013, with the shared belief of building strong communities for a healthy planet," say Nikki Ferenz, Sports Marketing Specialist at CLIF. Through this community organizing work, Outdoor Afro's volunteer leaders plan, scout, and lead nearly a thousand events annually, connecting Black people all over the U.S. with positive and meaningful experiences in the outdoors every day. These activities not only help participants learn new skills and discover hidden gems in their cities, but they also carve out a unique space in which participants are able to embrace the joy of the outdoors. ## **Reconnecting with Land and Water** Now in its tenth year and recognized internationally as a leader in building community in outdoor spaces, Outdoor Afro is working to tackle some of the African American community's biggest challenges getting outside. Cue the Swimmership Initiative. Launched just this spring, this latest undertaking aims to address the Black community's historically troubled relationship with water. From the ancestors lost at sea who never made it to the Americas, to the segregation of the last century which kept this generation's grandmothers and grandfathers out of public pools and away from public beaches, it's no surprise that African Americans face some of the highest rates of drowning in the United States. So, with the wisdom that the only way to overcome one's fears is to face them, Outdoor Afro wanted to address this issue head-on. The Swimmership initiative is a new scholarship available to people of any age around the country who want to learn to swim, improve their skills, and get their families in the water. Outdoor Afro's goal with this program is to create a ripple effect in the Black community. "We really want to see Black folks unpack their trauma associated with water and heal from it," says Adrienne Troy-Frazier, Charleston-area leader and inspiration behind the initiative. "These swim lessons equip Black people with this life saving skill and empower them to change our collective story." By distributing scholarships and telling the stories of those who receive them, the organization is making a concerted effort to help more people cultivate positive relationships with water, while inspiring others to splash, play, and learn in an environment that for too long has been restricted from African Americans. Volunteers like Kellie, a former Outdoor Afro leader in Birmingham, AL, understand this well. As a mother and outdoor trip leader, she's well versed in the importance of Black folks getting comfortable with being in water. That's why she wants to see everyone in her community, from her one-year-old to her adult Outdoor Afro participants, to learn to swim and build a healthy relationship with water. "In my volunteer work with Outdoor Afro, I've become inspired to be intentional with my own family and expose my children to water early," she says. "It is my hope that exposure to water sports and learning how to swim will increase their confidence beyond those bodies of water." This is the other component of the work that makes Outdoor Afro so unique in the way of nonprofits. Empowerment, from the leaders themselves to the participants they interact with, is at the heart of Outdoor Afro's mission and work. Not only does the work of getting African Americans in outdoor spaces build community, it inspires leadership in the folks who experience it - increasing their confidence beyond a particular trail or body of water. These are the kinds of experiences that change minds, common narratives, and the world. And it takes a certain something to be able to pull off what Rue Mapp has created in Outdoor Afro: a carefully selected team, an unwavering dedication to one's people, and a whole lot of heart. This is what Outdoor Afro brings to our industry, and we're so glad to see them on the trail with us. --- # 5 Facts About Protein and Post Workout Recovery Source: https://www.clifbar.com/stories/5-facts-about-protein-recovery-after-workout Published: 2025-01-30 · Updated: 2026-05-23 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ Nutrition plays an important role in optimizing performance before, during, and after exercise. What you eat (or don’t eat) can affect the body’s ability to train, adapt, and recover from activity. And, when it comes to fueling recovery after a tough workout, protein is key! ## 1. How does protein repair and rebuild muscle? Protein is made up of amino acids, which act like building blocks for the body. When you eat protein after an activity, it gives your muscles the amino acids necessary to repair and rebuild. And why is this important? Well, repetitive muscle contractions from jumping, running, and other forms of exercise can break down muscle cells and cause damage to the muscles in your arms, legs, and the rest of your body. Taking in adequate protein after exercise helps reverse damage, build muscle, and get you ready for the next tough workout. ## 2. How much protein is needed for workout recovery? “Protein synthesis” is the scientific way of saying “repairing and growing muscle.” Post-exercise intake of about 0.2–0.5 grams of protein per kilogram of body weight (g/kg) has been shown to increase this muscle protein synthesis.1 That’s somewhere around 10–30g of protein depending on your body weight, and the intensity and duration of your workout. The longer and more intense the exercise, the more protein is needed to optimize recovery. Over the course of the day, active individuals should aim to eat about 10–20 percent of their total daily energy intake from protein (or about 50–100g, based on a 2,000-calorie diet). Athletes may need even more protein and should aim for 1.2–2g/kg each day.1 While protein gets most of the glory when it comes to post-exercise fuel, carbohydrates have a role to play, too.2,3,4 In fact, carbohydrates and protein in a 3:1 or 4:1 ratio have been found to help maximize recovery by replenishing energy stores.5 With a blend of carbs and protein, some of my favorite recovery foods include a glass of chocolate milk, the classic PB&J, and bars like [CLIF BUILDERS](https://www.clifbar.com/collections/builders), which has 20g of complete, plant-based protein. On days when you've done lighter exercise and your body needs less recovery, [CLIF BUILDERS Minis](https://www.clifbar.com/collections/builders-minis) is a good choice, with 140 calories and 10g of complete plant-based protein. ## 3. Why is it important to have protein right after a workout? Intense or prolonged activity causes an increase in muscle protein breakdown. This is followed by an increase in muscle protein synthesis over the next 24 hours.6 For that reason, it’s important to consider both the amount of protein you eat and when you eat it. Ideally, protein should be eaten within 30 minutes of finishing a workout. Combined with simple carbohydrates (i.e., sugar), your post-exercise snack can help both replenish energy stores and rebuild muscle. Miss the 30-minute window? While less effective, fueling any time after activity is still important and can be beneficial.7 ## 4. What type of protein is best after a workout? From whole foods to supplements and animal- to plant-based proteins, there are many ways to meet your protein needs, and it can be confusing to navigate. Also known as complete proteins, high-quality proteins (those which are highly digestible and provide an adequate amount of essential amino acids, which our bodies can’t make) are most effective for building, repairing, and maintaining muscle.8 High-quality food sources of protein include dairy, fish, meat, eggs, and soy. However, that’s not the only type of protein that’s useful. You’ve likely seen whey (from dairy) and plant-based protein powders, concentrates, and isolates on the market, too. Like soy, pea protein is a plant-based protein that has been found to be effective for post-workout recovery and can be used by all athletes — even those who follow a vegan diet. Just keep in mind, pea protein is an incomplete protein, meaning it delivers fewer essential amino acids, so you may have to eat more to have the same recovery impact as whey or soy. With that said, for most people, eating enough calories during the day and including a variety of plant-based foods in the diet can ensure adequate protein and amino acid intake.9 You don’t need to eat animal protein to support post-workout recovery; all types of protein can work. ## 5. What foods can help repair and rebuild muscle? Whole foods are the foundation to a healthy diet, but a big, homecooked meal isn’t always convenient when on the move. Below are a few examples of post-workout foods that can help promote recovery without slowing you down: ## **On-the-Go Options:** - [CLIF BUILDERS](https://www.clifbar.com/collections/builders) or [CLIF BUILDERS Minis](https://www.clifbar.com/collections/builders-minis) - Dried fruit and mixed nuts (about 1–2 oz) - 8 oz glass of chocolate milk ## **Quick At-Home Recipes:** - **Yogurt Parfait: **6 oz plant-based yogurt + half cup mixed berries + walnuts - **Nut Butter Roll Up: **1 flour tortilla + 2 tablespoons nut butter + half sliced banana + drizzle of honey - **Egg + Avocado Toast: **1 poached egg + 1 slice whole grain toast + half avocado - **Open-Faced Turkey Sandwich:** 2 slices of deli turkey (about 2 oz) + 1 slice whole grain bread + 1 slice of cheese (about 1 oz) - **Recovery Smoothie: **2 tablespoons plant-based protein powder + half banana + 1 cup water or milk + ice (add 1 tablespoon nut butter for an extra protein punch!) And, if you have a little extra time on your hands and want to whip up one of my post-workout recipes, check out the one below. ## **Stephanie’s Recovery Cookies:** **Ingredients:** - 1 cup nut butter - 6 dates, pitted, soaked in hot water, and mashed into a paste - 1/4 cup maple syrup - 2 eggs - 1/4 tsp baking soda - 1/4 tsp vanilla - pinch of salt - 1/2 cup mini chocolate chips **Directions:** Mix together, bake at 350 for 10 min. Allow to cool before enjoying! ## **References** 1. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. _J Acad Nutr Diet_. 2016;116:501-528. 2. Blom PC, Hostmark AT, Vaage O, Kardel KR, Maehlum S. Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis. _Med Sci Sports Exerc_. 1987;19:491-6. 3. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. _J Int Soc Sports Nutr_. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4 4. Trommelen J, et al. Fructose coingestion does not accelerate postexercise muscle glycogen repletion. _Med Sci Sports Exerc_. 2016;48(5):907-12. 5. Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., Kalman, D., Ziegenfuss, T., Lopez, H., Landis, J., Ivy, J. L., & Antonio, J. (2008). International society of sports nutrition position stand: nutrient timing. _J Int Soc Sports Nutr_. 5:17. 6. Burd, N.A., West, D.W., Moore, D.R. et al. Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men. _J Nutr. 2011_; 141: 568–573. 7. Areta, J.L., Burke, L.M., Ross, M.L. et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. _J Physiol_. 2013; 591: 2319–2331. 8. Tipton, K.D., Elliott, T.A., Cree, M.G., Aarsland, A.A., Sanford, A.P., and Wolfe, R.R. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. _Am J Physiol Endocrinol Metab_. 2007; 292: E71–E76 9. Position of the Academy of Nutrition and Dietetics: Vegetarian Diet. The Journal of the Academy of Nutrition and Dietetics. _J Acad Nutr Diet_. 2016 Dec;116(12):1970-1980. doi: 10.1016/j.jand.2016.09.025 --- # Family and Foundation First for Professional Golfer Ernie Els Source: https://www.clifbar.com/stories/ernie-els-autism-foundation Published: 2025-01-30 · Updated: 2025-02-19 The quest to understand and help those with Autism Spectrum Disorder (“ASD”) is a personal one for Els and his wife, Liezl. Their son, Ben, was diagnosed with ASD at age 5. At that time, they had yet to understand the practical value that Els’ career as a professional golfer could have on the health and well-being of their son and others like him. The personal experience inspired the family to establish the [_Els for Autism Foundation_](https://www.elsforautism.org/) in 2009, leveraging Els’ media exposure and reach as a professional athlete to raise awareness of autism and share the family’s experiences with others. ASD is a developmental disability characterized by significant social, communication and behavioral challenges for those diagnosed with the disorder. While it affects 1 in 59 children in the U.S., no two kids are affected in precisely the same way. Common traits include repetitive behaviors, different ways of learning and a strong reliance on daily routines. “We are private people but also very much in the public eye,” explains Liezl Els, “and we recognized that starting our own Foundation would give us a platform to help raise funds and awareness around the world.” As a 501(c)3 charitable organization, the Foundation’s mission is to be a global resource for people diagnosed with ASD. It develops and delivers programs to serve a range of needs for children and adults alike. Headquartered in Jupiter, Florida, the Foundation also serves as home to the Els Center for Excellence. The Center’s programs include a charter school as well as speech, physical and occupational therapy specifically tailored for those with ASD. The Els’ have seen their son directly benefit from the full range of offerings. “Before we moved to Florida,” recalls Liezl Els, “we had to drag Ben out of bed to go to school. Now, he can’t wait. He says, ‘when the sun comes up, I go to school.’” The Center is used to develop, implement and research best practices, and then disseminate the programs and findings globally via online resources and teleconferencing technology. This ability to implement outreach programs remotely has proven invaluable during the current Covid-19 pandemic which has forced the Center’s closure. The programming has been able to continue to serve the community during these challenging times. “Using teleconferencing technology, Ben’s chorus group has been able to continue their rehearsals online,” explains Liezl Els, “and he loves seeing his music teacher and friends even while we are all social distancing.” Another of the programs the Center offers is the Ernie Els #GameON Autism™ Golf Program, which is clearly inspired by Els’ love of the game. Team sports present a particular challenge for those with ASD due to the social and communication skills required to play most games. They often struggle to process language quickly and cannot necessarily pick up body language cues from teammates and therefore, individual sports are usually a better option for those with ASD. Golf, in particular, has many aspects to the game - repetitive motions and attention to detail – that can be calming for those with ASD. “We have found that golf, as an individual sport, is a great tool for teaching impulse control, following instructions, communication and socialization,” explains Els. “These are all areas of deficit for individuals with ASD”, he adds. Golf is also a great way to get people with ASD outside, engaging in physical activity and practicing skills that most of us take for granted. Els explains further: “#GameON Autism Golf is designed to build self-esteem and confidence in a fun, welcoming and supportive environment; encouraging participants to learn golf skills while practicing specific autism learning concepts in each golf session.” Developing comfort with basic skills such as making eye contact or taking instruction from different people while playing golf can help those with ASD to practice and absorb these necessary life skills and hopefully integrate them into their daily lives. Els’ commitment to the Els for Autism Foundation and the importance of supporting initiatives that he cares about is one of the elements that drew him to a partnership with Clif Bar. “I only ever partner with companies where there is a sense of shared values,” says Els, “and I love the way Clif Bar does business, focusing on organic ingredients and an ethos of sustainability.” Equally, Els was drawn to the work of the Clif Bar Family Foundation and the way the organization supports a range of grassroots efforts related to environmental sustainability and climate change. Els acknowledges that for a long time, nutrition was not something that golfers necessarily focused on and he learned the lesson that “food is fuel” the hard way: “you need the right food in order to stay the distance, keep your energy levels up, and basically play your best golf from the 1st tee to the 18th green,” explains Els. “Clif Bar does that job,” he adds, “which is why you’ll always find Clif Bars in my golf bag. --- # Four Creative Recipe Ideas with Zbar Source: https://www.clifbar.com/stories/four-zbar-recipes Published: 2025-01-30 · Updated: 2025-07-23 ## Young Grasshopper Smoothie Recipe This tasty mint smoothie is perfect for spring. It’s also a great opportunity to sneak some extra veggies into your kids’ snack time - throw in a little spinach for a super green boost! - [Zbar™ Protein Chocolate Mint](https://www.clifbar.com/products/clif-kid-zbar-protein-chocolate-mint) - Frozen Banana - Coconut milk, full fat - Chocolate Chips - Sprig of mint - Optional: spinach Add all the ingredients and blend until combined. ## The Choco BananaZ Recipe Blend up a Chocolate Brownie Zbar™ with frozen banana for a treat that tastes just like a chocolate banana milkshake. - [Zbar™ Chocolate Brownie](https://www.clifbar.com/products/clif-kid-zbar-chocolate-brownie) - Frozen banana - Rolled Oats - Peanut Butter - Maple Syrup - Almond milk - Vanilla Extract - Cinnamon Add all the ingredients and blend until combined. ## Berry, Berry Good Parfait Recipe Fresh berries, creamy yogurt, and a granola-like crumble made from Chocolate Chip Zbar™ - you may want to get two spoons ready for sharing. - [Zbar™ Chocolate Chip](https://www.clifbar.com/products/clif-kid-zbar-chocolate-chip), crumbled - Vanilla Greek Yogurt - Strawberries, chopped - Blueberries ## Ice Climber Parfait Recipe Frosted with a sprinkle of coconut flakes, this tasty parfait brings together Iced Oatmeal Cookie Zbar™, banana, and chocolate chips for a delightful afternoon snack. - [Zbar™ Iced Oatmeal Cookie](https://www.clifbar.com/products/clif-kid-zbar-iced-oatmeal-cookie), chopped - Vanilla Greek Yogurt - Banana - Coconut flakes - Chocolate Chips Do you have any tasty Zbar™ recipes? We want to see them - tag @CLIFKid on [Facebook](https://www.facebook.com/clifkid/)! --- # LUNA Voices: Megan Rapinoe is Fearless in the Fight for Equality Source: https://www.clifbar.com/stories/megan-rapinoe-equality-equal-pay Published: 2025-01-30 · Updated: 2025-02-19 Not afraid to lose When Megan Rapinoe stepped up to take a penalty kick during the final of France 2019 last summer, there were many thoughts running through her head: - Where had she placed her previous penalty kicks? - How much power or pace should she add to the ball? - What are the opposing goalkeeper’s strengths? In the high stakes _mano a mano_ penalty kick situation, she also figured that the opposing goalkeeper, was more nervous than she was. “What I’m not thinking is that this is a big moment,” Rapinoe confesses flatly. “It’s not my first time. It’s not my first penalty kick, it’s not even my first time in a final. She \[the goalkeeper for The Netherlands, Sari van Veenendaal\] is way more nervous than me!” Rapinoe is recounting the story in conversation with the social, political activist, Gloria Steinem, and a crowded theater of Clif Bar employees and partners. The two women visited Clif Bar Headquarters late last year as part of the speaker series, “LUNA Voices” which brings together amazing women to share their stories of strength, determination and all-round badassery. As co-captain of the United States’ team, it was Rapinoe’s third time appearing in a major final. She has helped lead the team to multiple major tournament victories, including a Gold Medal at the 2012 Olympic Games. It would be easy to assume her ‘_been there, done that’_ attitude stems from all the years of playing at a high level. You’d be right, but that’s only one aspect. Her mood when setting up to take her penalty kick is more matter of fact_._ “It’s not about that moment,” Rapinoe explains, “it’s about everything else that you’ve done. If you’ve prepared and you’ve set yourself up to even get you to the point where you’re at this moment, if you make it, you make it. But what if you don’t? What are you going to do?” Listening to Rapinoe discuss the penalty kick incident, it’s clear that a large part of her success stems from the fact that she’s not afraid to lose. In training ahead of tournaments, she’s done all the preparation and work in advance; she’s thought through the consequences of losing, and she understands that defeat is not terminal. “We get a lot of attention for winning, but we’ve lost a lot too,” she reminds her audience. “I never shy away from thinking about the worst that could happen.” Rapinoe still focuses on being the best that she can be every day, but she’s realistic and does not obsess over failure and losses: “you can’t be perfect so sometimes you’re going to miss and sometimes it’s in that big moment, but you can’t let that take away your confidence from stepping up and trying again the next time! ## Equal opportunity, not just equal pay The confidence gleaned from their on-pitch success is a source of strength for Rapinoe and her teammates. “Normally, if you’re a woman and you’re elite in your field, you’re by yourself,” remarks Rapinoe. “Very few are lucky enough to be around twenty some odd incredibly confident, powerful and successful women all the time!” That team experience and camaraderie have emboldened Rapinoe and the rest of the women’s national team when they step out into the world beyond the soccer pitch. “It gives us the confidence to be who we are publicly and to fight for the things that we fight for.” One of those fights is the highly publicized legal battle for gender equity and equal pay with the U.S. Soccer Federation (“USSF”). In March of 2019, members of the [U.S. Women’s National Team Players Association](https://uswntplayers.com/) sued USSF, accusing the federation of failing to treat the women’s team in a manner equivalent to the men’s national team. Recently, the federal judge handling the case dismissed the players’ equal pay demands, however, the claims about unequal working conditions can continue and the players will appeal the ruling on equal pay. While the media focus has been largely on the pay discrepancies between the two teams, including the roster bonus differential, the inequity extends beyond just wages and the battle that Rapinoe and her teammates are fighting has never been limited to compensation. In her opinion, there’s so much more than salary and bonuses at stake. “We’re never going to have the opportunity to be on the same level,” she explains, “if the investment isn’t the same.” She’s referring to the level of support the team receives for everything from medical, travel and coaching to marketing and merchandising. The women’s team are playing catch-up relative to the men’s game. “Without everything else being equal, we can’t even get to the conversation about compensation!” Call to action There’s much to admire about Rapinoe and the fearlessness she exudes both on and off the soccer pitch. Her outspokenness has put her in the spotlight, and she’s determined to maximize the opportunity to inspire others to get involved in the fight for equal rights, whether that is on the basis of race, gender or another form of discrimination. What is more, she doesn’t believe you need to follow a specific playbook, have a position of influence or even be the one being discriminated against. When asked how men can be advocates for women and gender equality, her immediate response is blunt: “do something, do anything, do it all!” Rapinoe expands on her answer by noting that men should be equally offended by gender inequality, and that men can contribute to the fight by “being as disgusted or as upset as a woman would be if there was a sexist comment.” While not everyone enjoys the limelight and public platform that Rapinoe does, she is quick to highlight that real change starts close to home, within our families, among our friends and within our communities. If you want to instigate change, Rapinoe urges, “you start by collecting and correcting your own people, your own friends.” She continues: “maybe they’re saying something that doesn’t affect you personally, but you know it’s not right and they wouldn’t say it in certain settings so be bold and stand up in those moments!” We’re in this together A few months have passed since Rapinoe visited Clif Bar and the global landscape has shifted as we’re currently living in the “era of Covid-19”, but she continues to stand up and speak out. Rapinoe’s focus for the year had been the summer games but Tokyo 2020 is just one of many events that have been cancelled or postponed for the year. While she may not be on the soccer field for the time being, her team instincts remain at the forefront, understanding that communities need to work together in the face of the current adversity. Rapinoe has taken to social media to share the message of “stay at home” with her fans and joined together with leaders such as Gavin Newsom, the governor of her home state of California, and former Vice President, Joe Biden, to lend her voice and create awareness of the work being done to meet the moment. It’s another example of the soccer captain’s leadership both on and off the field. --- # Reimagining Snack Time with Food Art Source: https://www.clifbar.com/stories/food-art-ideas-for-kids Published: 2025-01-30 · Updated: 2025-06-12 Your kids can get creative with snack time too! Start with a base like toast or tortillas, lay out ingredients for them to choose from, and let their imaginations run wild! Here is some of our favorite snack time food art! ## Paw-sitively Scrumptious We love these cute critter toasts, and there’s no limit on how many different animal faces you could create! Use spreads like hazelnut chocolate or cream cheese to make face marking, fresh fruit for eyes and ears, and pretzel sticks for whiskers. ## Play it By Ear Bell peppers become the ears, nose and mustache, while egg and olive eyes bring this sandwich to life! ## What a Hoot Snack time is owl-fully fun with rice crackers, peanut butter, and banana. Add an almond beak and raisins or chocolate chips for eyes! ## Fiesta Time Fresh veggies to top a quesadilla make snack time a party. Sliced purple cabbage is perfect for crazy hair, and cherry tomato cheeks brighten up a face. We want to see the imagination creations you and your kids come up with! Post a photo to social and tag @CLIFKid on [Facebook](https://www.facebook.com/clifkid/)! --- # Marathon Standout Daniel Romanchuk Joins the Clif Family Source: https://www.clifbar.com/stories/daniel-romanchuck-joins-clif-bar Published: 2025-01-30 · Updated: 2025-02-19 The 21-year-old wheelchair-racing phenom normally lives in Champaign-Urbana, Illinois, where he attends Parkland College and trains with Coach Adam Bleakney and 25 other athletes on the University of Illinois Wheelchair Track Team. But Romanchuk, who’s won four out of six World Marathon Majors in the past year, is not focused on what he doesn’t have. He’s not hung up on the Paralympics being put off a year, or the fact that the Boston Marathon he won in 2019 was canceled for 2020. Brooding is not his style. Born with spina bifida, a birth defect that affects the spinal cord, Romanchuk was playing sports by age 2. His parents got him involved in the [Bennett Blazers Physically Challenged Sports Program](https://bennettblazers.org/), a branch of Maryland’s Kennedy Krieger Institute that teaches motor development skills and sports for kids and adults with physical disabilities. “The world may look at an adaptive athlete and notice what’s missing or non-functioning,” continues Romanchuk. “To me, and at Bennett, the emphasis is on what you do have. You’ll never hear them or an athlete say, ‘My legs don’t work so I can’t do that.’ Instead, it’s, ‘How can you use what you have to reach that goal?’” He says that at Bennett, “you’re not treated as a poor kid in a wheelchair, you’re an athlete.” “It’s hard to over-emphasize how important that’s been in growing up, and my current philosophy as an athlete,” he says. And, as an athlete, Romanchuk has had an amazing run in his young life. While playing everything from basketball to sled hockey to competing in triathlons and archery as a kid, he showed a proclivity for track and raced his first marathon at age 14, then his first Chicago Marathon at age 16. He’s returned to the Chicago Marathon every year since 2014, where, he says, he’d just try to stay with the lead pack for longer and longer each year. With his mom’s encouragement to make the 2016 Paralympic team, Romanchuk’s focus on wheelchair racing continued. At 18 years old, he made Team USA and competed in every track event in Rio. It was the 2018 Chicago Marathon where Romanchuk started making headlines. Then 20 years old, the calculated, strategic athlete (“I’m not a really emotion-driven racer,” he says) out-sprinted returning champion Marcel Hug to win by one second. One month later, he won the New York City Marathon in the same manner. A few months after that, Romanchuk won the 2019 Boston Marathon where he was the first American to win the men's wheelchair race since 1993, and then the London Marathon, which also served as the World Para Athletics Marathon Championships. Daniel broke his own 5000M World Record twice in the space of a week in the spring of 2019, and later that fall he won the 2019 Chicago and New York City Marathons, making him the youngest marathon Grand Slam winner in history. Romanchuk downplays his success. “Fall and spring were very busy and filled with learning opportunities,” he says, referring to the increased media interest generated by the wins. He credits mentors like retired coach Marty Morse and current coach Adam Bleakney for helping him strategize race courses and developing mental focus on how to read the lead pack. He also credits the new carbon fiber wheelchair he obtained before Boston 2018, a race where he says he was surprised to finish 3rd. But there’s no one Romanchuk credits more than his mom, Kim. “She’s just been everywhere, done everything,” he says. “I certainly wouldn’t be where I am without her. It’s kind of hard to talk about it without getting quite emotional.” The young Romanchuk has become an inspiration and mentor on many levels, returning to the Bennett Blazers program often to help out in any way he can. Lately, he’s been coaching young Bennett athlete workouts via Zoom a few times a week. “That’s been really great,” he says. He also recently helped deliver 10,000 Clif Bars to the [Kennedy Krieger Institute](https://www.kennedykrieger.org/). “I was a patient at Kennedy before I was even born, and the doctors, nurses, and physical therapists there were always a source of hope and encouragement for me and my family,” says Romanchuk. “It means a lot to be able to bring it full circle and give them some encouragement in return during these challenging times with COVID-19.” And, while COVID-19 has sidelined Romanchuk from racing in the near future, and he isn’t sure what’s next on his docket, he’s definitely not resting on his laurels. “I really don’t like to dwell or think about the past,” he says. Like a true leader, he’s always looking ahead. --- # The Role of Sugar in an Athlete's Diet Source: https://www.clifbar.com/stories/the-role-of-sugar-in-an-athletes-diet Published: 2025-01-30 · Updated: 2025-07-30 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Carbohydrates, like sugar, often get a bad rap, but when it comes to sports nutrition, they’re king! Whether you’re riding the waves or tackling a weekend run, carbs provide crucial fuel to working muscles – helping prevent fatigue and sustain peak performance. ## **Why do athletes need carbohydrates?** The short answer is, energy! Carbohydrates are the body’s main source of energy.1 And for elite and everyday athletes, appropriate energy intake is the cornerstone of an optimal diet. ## **How much carbohydrate do athletes need?** Total energy and carbohydrate needs vary by individual. However, experts typically recommend that athlete’s get 6-10 grams of carbs per kilogram of body weight (g/kg) per day to fuel performance.2 Want to know how much you need? **Check out the **[**Active Nutrition Guide**](https://www.clifbar.com/stories/feeding-and-inspiring-active-lifestyles)** or meet with a sports dietitian to discuss a unique eating plan that’s right for you.** ## **What type of carbohydrate do athletes need?** It’s important to remember that it’s not just about the amount of carbohydrate, the type matters too! Simple carbohydrates, like sugar, are ideal sources because they are quickly absorbed and made immediately available to muscles, thereby fueling the body and helping enhance performance. On the other hand, complex carbohydrates typically take longer for our bodies to break down, resulting in a slower release of energy. While complex carbs, like whole grains and fiber, are essential ingredients in an overall healthy diet, too much before or during physical activity can cause gastrointestinal (GI) distress and impair performance.3, 4 ## **How does sugar fuel performance?** Think of your body like a bank account and energy like cash. Much like a bank account stores money, our bodies store energy in the form of glycogen (carbohydrates stored in our muscles). During activity, athletes need to “withdraw” energy from these glycogen stores to fuel working muscles. The body has a limited storage capacity and if we “overdraw” from our energy stores, we could experience fatigue or even hit the dreaded “wall.” Eating adequate amounts of sugar before activity (to fill up our glycogen stores) and during activity (for an infusion of immediate energy), prevents us from overdrawing our energy bank.5, 6 ## When should athletes consume sugar? Balanced carbohydrate intake is key to keeping our bodies healthy and energized. During rest days when away from the gym, fiber-rich, complex carbs from whole foods (i.e., fruits, veggies, whole grains) should be the focus. But, when training hard or competing, simple carbs (i.e., sugars) are the body’s preferred source of fuel.2 - **BEFORE ACTIVITY:** A few hours before intense, long-lasting activity, the American College of Sports Medicine recommends consuming 1-4 grams of carbohydrate per kilogram of bodyweight.2 The goal is to **top up energy stores and help prevent fatigue.** - When grabbing a pre-workout snack, look for something that’s mainly carbohydrates with only modest amounts of fiber, fat and protein. [CLIF BAR®](https://www.clifbar.com/collections/clif-bar) energy bars, a smoothie made with yogurt and juice, and cereal with skim milk and berries are all good choices. - **DURING ACTIVITY:** Most athletes will benefit from about 30-60 grams of carbohydrates per hour for intense activity lasting longer than 1 hour.2 - During moderate-intensity **endurance activity**, foods that combine simple carbohydrates with smaller amounts of protein and fat can be tolerated and help provide sustained energy. - For high-intensity **race-paced activity**, sugar and other fast acting carbohydrates should be the sole focus. Sports drinks and performance foods like [CLIF® BLOKS® Energy Chews](https://www.clifbar.com/collections/bloks-energy-chews) provide an easily absorbable source of carbs to keep our muscles fueled and bodies going. Whether you are on a long, slow ride or racing towards your personal best, remember to **avoid too much fiber to help prevent bloating and GI upset.**3,4 - **AFTER ACTIVITY: **Protein gets all the glory when it comes to post-exercise fuel, but simple carbohydrates have a role, too. 7,8,9 Within 30 minutes after activity, help **replenish your energy stores and rebuild muscle **with a snack that combines carbohydrates and complete protein. Some easy options include a glass of chocolate milk, the classic PB&J and protein bars like [CLIF® Builders®](https://www.clifbar.com/collections/builders). ## What should athletes look for in a performance food? Whole foods are an excellent foundation to anyone’s diet, but those who are active and often on-the-go can benefit from quality packaged foods, like energy bars, to help fuel performance. With that said, it’s important to be choosy when choosing the right bar. **Look out for these three ingredients** to make sure you’re getting the energy you need to succeed on the bike, court, field or slopes: 1. **Total Carbohydrates: **Carbohydrates are critical when it comes to sports nutrition. Look for **30+ grams of carbs per bar**, the amount experts recommend getting each hour during intense, long- lasting activities. 2. **Sugar: **Simple carbohydrates (like sugar) are quickly absorbed by the body, providing fast fuel to working muscles, while complex carbs (like fiber) create a slower release of energy. Fiber-rich bars low in sugar are great for an everyday snack but won’t give you the energy to power through a tough workout, plus they can cause bloating and GI upset. So, **when looking for an energy bar to help optimize performance, don’t shy away from sugar.** 3. **Protein & Fat: **Good fats and protein are key nutrients in a healthy diet. They slow down the absorption of carbohydrates to deliver steady energy and can help curb hunger. For snacking or recovery, bars rich in protein and fats are a great choice. To fuel activity, you’ll want to look for a bar with **modest amounts of protein and fat **and plenty of energizing carbohydrates. ## **References** 1. Asker E. Jeukendrup (2008) Carbohydrate feeding during exercise, European Journal of Sport Science, 8:2, 77-86, DOI: 10.1080/17461390801918971. 2. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116:501-528. 3. Oostheyse T, Carstens M, Millen AM. Ingesting isomaltulose versus fructose-maltodextrin during prolonged moderate-heavy exercise increases fat oxidation but impairs gastrointestinal comfort and cycling performance. Int J Sport Nutr Exerc Metab. 2015;25:427-438. 4. Baur DA et al. Slow-absorbing modified starch before and during prolonged cycling increases fat oxidation and gastrointestinal distress without changing performance. Nutrients. 2016;8(7): E392. 5. Ivy JL, Lee MC, Brozinick JT, Reed MJ. Muscle glycogen storage after different amounts of carbohydrate ingestion. J Appl Physiol. 1988;65:2018-2023. 6. Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. _Nutrients_. 2014;6(5):1782–1808. Published 2014 Apr 29. doi:10.3390/nu6051782. 7. Blom PC, Hostmark AT, Vaage O, Kardel KR, Maehlum S. Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis. _Med Sci Sports Exerc_. 1987;19:491-6. 8. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. _J Int Soc Sports Nutr_ 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4. 9. Trommelen J, et al. Fructose coingestion does not accelerate postexercise muscle glycogen repletion. Med Sci Sports Exerc. 2016;48(5):907-12. --- # Protein for Kids: Why Protein Should Be on Your Shopping List Source: https://www.clifbar.com/stories/protein-for-kids Published: 2025-01-30 · Updated: 2026-05-19 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Of all the challenges I knew I would face as a parent, I’m most surprised by the challenge of feeding my boys, even as a registered dietitian. Between the frequent, inconvenient cries for food due to hunger and the unexplained, recurring change in food preferences, there are many days where I’d like to throw in the towel. It’s a big job to be a parent. We all want our kids to do well in school, activities, and relationships so they can grow up to be strong, smart, and kind. Beyond the worry of ensuring they are growing and developing, wondering what to feed your kids throughout the day can also be a big challenge. As a parent, it’s likely you are balancing a busy schedule that leaves you with little time or energy to investigate what’s really happening on your kid’s plate. A common question I often get from parents is about protein — how much do kids need, what types are best, and how do I know my kid is eating enough? Perhaps you have these same questions. So, let’s dive into some answers. ## Why Do Kids Need Protein? Kids seem to grow like weeds! It’s almost comical how quickly they outgrow pants or shoes that fit only a week or two earlier. It shouldn’t surprise you to know that until age 10, most kids are in a state of constant growth.1 And between ages 11 and 13, growth significantly accelerates.2 Protein is a crucial nutrient for kids during these times of intense growth spurts because protein provides the building blocks, or amino acids, for all the new tissue being created.2 I like to compare amino acids to interlocking toy bricks. Amino acids (individual bricks) link together and form proteins (different creative combinations) that make up the foods we eat. When we eat protein-containing foods, our digestion process breaks down the creative combinations (protein) and makes each individual brick (amino acids) available to our body to build new substances like muscle, bones, and brain tissue. Beyond the incredible role of building bodies, protein from food is a parent’s secret weapon for happier, and perhaps more focused, kids. Meals and snacks that include protein have been found to decrease hunger and manage appetites better than meals without protein.3 This means fewer distractions from learning or playing because of the dreaded “I’m hungry!” complaint. ## How Much Protein Do Kids Need? It’s important for parents to know that kids and adults have different protein needs. The Dietary Guidelines for Americans provides recommendations for the protein intake for kids of all ages based on age and calorie level.4 These guidelines are given in ounce equivalents per day or total grams per day and are a good starting place for understanding adequate protein needs for your child. However, some children, like those who are very active in sports, may require more protein.2 Some children may also require less. If you have questions or concerns about your child’s protein intake, consult your doctor or a registered dietitian. ## Daily Protein Needs for Children Ages 4–184 Most children can meet these protein needs with a “normal” day of eating nutritious meals and snacks. Here’s a real-life example of protein intake for a child aged 9–13, based on three meals and one snack. ## **Breakfast** - 1 slice whole wheat bread = 4 g - 1 tablespoon peanut butter = 4 g - ½ cup strawberries = 0.5 g ## **Lunch** - 1 turkey roll-up - wheat tortilla = 4 g - Tbsp hummus = 1 g - lettuce = 0 g - 1 oz turkey deli meat = 5 g - ½ cup blueberries = 0.5 g ## **Snack** - 1 [Zbar Protein Bar](https://www.clifbar.com/products/clif-kid-zbar-protein-cookies-creme) bar = 5 g ## **Dinner** - 1 oz grilled chicken = 9 g - 1 oz pasta = 1.5 g Protein Total = 34.5 grams ## What Type of Protein Should Kids Eat? Parents have a wide assortment of protein options to consider, and there is a lot of confusion around the “best” type. Ultimately, I believe one of the most important things parents can teach their kids is how to enjoy a wide variety of foods. Exposing them to diverse ways to meet their nutritional and enjoyment needs equips them with knowledge and experiences to later make their own balanced decisions as adults. Both animal and plant sources of protein offer important benefits for growing kids. Dairy protein, and most notably whey protein, provides amino acids that are helpful in muscle growth.2 In addition to protein, animal-based foods also provide a complete package of vital nutrients like vitamin D, vitamin B12, zinc, and iron, all of which are necessary for optimal growth and development. Plant-based protein options can also help kids meet their nutritional requirements. In addition to protein, plant-based foods like beans, nuts, seeds, and soy also provide important nutrients like fiber, which many kids don’t eat enough of and which supports healthy digestion.5 Exposing your child to many types of protein can help them identify the ones they really enjoy and help ensure they are getting the nutrients they need to support their growth and development. ## Sources of Protein for Kids6 ## How Can Parents Help Kids Meet Their Protein Needs Throughout the Day? Kids begin forming their lifelong perception of food and how to appropriately feed themselves in their early years. So it’s important for parents to introduce tasty ways for kids to incorporate protein into their diet. From my own practice as a registered dietitian and observations as a parent, I’ve found that protein may not become fully accepted into a child’s diet until _later_ in their development. This can mean picky eaters and frustrating mealtimes. I encourage parents to step back from focusing on just one meal and look at the bigger picture. Offer foods throughout the entire day that contribute small amounts of protein. For snack time, look for snacks that contribute not only protein but great overall nutrition. Zbar Protein bars are made with organic oats and provide a good source of protein (from dairy and plant-based pea protein) to fight hunger and support growing bodies. Dips are another great way to get kids to eat protein. Pack chopped veggies with a to-go cup of [roasted carrot & ranch hummus](https://jennabraddock.com/roasted-carrot-ranch-hummus/) or sliced fruit with this [peanut butter frosting dip](https://jennabraddock.com/peanut-butter-frosting-dip/). In addition to snack time, lunches can play a role in helping kids meet their protein needs too. Check out these simple [bento box ideas](https://jennabraddock.com/bento-box-lunch/) for lunches that deliver on ease, nutrition, and deliciousness. Or for a stay-at-home lunch, try my simple Make Healthy Easy [taco meat recipe](https://jennabraddock.com/taco-meat-recipe/) that blends plant and animal proteins together in one delicious bite. ## How Can I Increase the Protein in My Child’s Diet? It’s helpful for parents to keep their eyes on the long game of feeding their child, and not just the immediate meal before them. Since children’s protein needs aren’t that high, any small increase can be significant. Think about adding a “dash” of protein to a food or meal you know your child likes. For instance, setting a couple of kidney or black beans on the plate at dinner or stirring in a little plain Greek yogurt to mac and cheese could be small but meaningful ways to up protein. Smoothies are another option for tucking in a variety of nutritious ingredients. You can easily add protein to a smoothie by blending in yogurt, powdered milk, hemp seeds, rolled oats, or nut butter. Lastly, serving a protein-rich beverage with a meal can help fill in some protein gaps. Dairy milk, soy milk, and some nut-based milks are a good source of protein and other important nutrients. ## How Do Picky Eaters Get Protein? If you are working with a picky eater, or “particular eater” as I prefer to call it, then take heart. This is definitely about the long game! Any small step toward a wider acceptance of foods is positive. When appropriate, allow your child to play with their protein-rich foods to experience their shapes, colors, smells, and textures. Encourage any positive reaction to it. These are important times for kids to have a positive interaction with food they may not be interested in tasting, yet! It’s also important to be mindful of how you talk about your child’s eating preferences and respond to their heightened reactions to foods they dislike. I think it’s important to plant seeds of potential in their minds, even if they don’t grow for many years. When one of my sons expresses their displeasure with a food (that’s a nice way of saying it), I will quickly add, “You may not enjoy it now but one day you might,” to simply leave open the door of possibilities. If you struggle with a picky eater, I highly recommend these [free resources](https://www.realmomnutrition.com/picky-eater-problem-solver-email-course/) by Registered Dietitian Sally Kuzemchak. The USDA also offers a free [Food Critic Activity printable](https://myplate-prod.azureedge.us/sites/default/files/2020-12/Food_Critic_508.pdf) to help picky eaters be more adventurous. ## Stick With It! It’s important to understand that kids’ food preferences change daily. Presenting a variety of nutritious protein options at meal and snack time and modeling balanced eating habits in your own choices will set your kiddos up for success. ## **References** 1. Karagounis LG, Volterman KA, Braille D, Offord EA, Emady-Azar S, Moore DA. Protein intake at breakfast promotes a positive whole-body protein balance in a dose-response manner in healthy children: A randomized trial. _J Nutr_. 2018 May;148(5):729-737. 2. Volterman KA, Atkinson SA. Protein needs of physically active children. _Pediatr Exerc Sci_. 2016 May;28(2):187-93. 3. Baum JI, Gray M, Binns A. Breakfasts higher in protein increase postprandial energy expenditure, increase fat oxidation and reduce hunger in overweight children from 8 to 12 years of age. _J Nutr_. 2015 Oct;145(10):2229-35. 4. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Available at: [https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary\_Guidelines\_for\_Americans\_2020-2025.pdf](https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf) 5. Kranz S, Brauchla M, Slavin JL, Miller KB. What do we know about dietary fiber intake in children and health? The effects of fiber intake on constipation, obesity, and diabetes in children. _Adv Nutr_. 2012 Jan; 3(1): 47–53. 6. Energy In Energy Out: Finding the Right Balance for Your Children. Copyright © 2014 American Academy of Pediatrics. Available at: [https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Portions-and-Serving-Sizes.aspx](https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Portions-and-Serving-Sizes.aspx) --- # Savoring the Moment: Practice Mindful Eating Source: https://www.clifbar.com/stories/quick-guide-to-mindful-eating Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Mindfulness has become something of a buzzword, but it’s too real a concept to be dismissed as trendy, because in today’s society, this can be a difficult yet seriously beneficial practice. And as we navigate our personal and professional lives during an ongoing pandemic, even the briefest moments of mindfulness can make a positive impact on our wellbeing. To be mindful is to be fully present in the moment, to pay deliberate (and non-judgmental) attention to our thoughts, feelings, and physical environment. Being mindful requires we not dwell on the past or anticipate the future. Practice is key. Since mindfulness is a state of mind (as opposed to a trait), we all have the ability to be more mindful through consistent repetition. How does it work? We can achieve mindfulness when we focus on what we're doing now. That means reeling in our thoughts, setting aside anxiety about never-ending to-do lists (hello work emails, PTA, and politics), and embracing everyday moments with our most present selves. ## **What is Mindful Eating?** Mindful eating is a conscious approach to consumption that helps us empower our eating habits, so we can have it all -- delicious and nutritious food, a time-out to focus on our bodies, and a powerful reset from the anxieties and pressures of our everyday. Best of all, we’ve got three meals each day (and a snack here and there) to make the most of it. This practice focuses on what we’re eating with how we’re eating it to bring awareness to all aspects of mealtime, including: - Taste - Texture - Smell - Quality - Quantity - Visual appeal **Pro tip for exploring your mindful eating practice:** The steps you can take to participate in mindful eating are entirely interconnected. They play off each other -- much like our five senses -- to keep you in-the-now and to offer a natural balance as you nourish your body and mind. ## **Four steps to more mindful eating.** ## **1. Be present.** This means inviting a purposeful break from your to-do lists and a no-distractions approach to enjoying your meal. - Put your phone on silent or airplane mode (or better yet, leave it in the other room). Get away from the screen -- close the laptop and turn off the TV. - Empower your mindful mealtime by letting colleagues know you’re on a break. - Choose a serene setting where you're able to concentrate on the meal or snack in front of you. Right now, there’s an extra layer to this challenge since everyone in the household is likely home. Consider pulling a chair up to a sunny window, sitting on your porch, or initiating 15 minutes of mindful (quiet) time throughout the house. ## **2. Pause and pay attention.** Start with slowing down. When you slow down, you can take a proactive approach to meal prep and meal time. - As you meal prep, consider how you can power up your body for the day. - Focus your attention on the physical act of eating. Take small bites and notice the fragrance, flavor, and texture of your food. - When a craving hits, listen to it. Then consider how you can satisfy it purposefully with flavors that hit the spot. - Check in with your body regularly to learn what nourishment you need throughout the day. Do you need a boost before lunch? Do you need a mid-afternoon pick-me-up? Perhaps you want a post-dinner treat and you can take one more mindful moment to slow down before bedtime. ## **3. Celebrate foods that nourish your body and mind.** Embrace food that satisfies your cravings and makes you feel good long after you’ve put your plate away. In practice, select wholesome ingredients that are both nutritious and delicious. - Focus on food, not calories. - Think first about your meal, not your macros. - Choose snacks that balance nutrition with mouth-watering flavors and textures that satisfy the senses. **Helpful hint #1:** When craving something indulgent, take a feel-good break with [LUNA® bar](https://www.clifbar.com/collections/luna-bar). Each bar is packed with wholesome deliciousness you can enjoy anytime, anywhere. Plus, LUNA Bars are plant-based, gluten-free, non-GMO and available in 14 tasty flavors. And they're never ever made with high fructose corn syrup or artificial flavors. ## **4. Plate your meals.** **Stash supplemental snacks.** Eating from a plate instead of a to-go carton or pre-packaged container gives you the opportunity to appreciate quality and quantity. - Pick a smaller dinner plate to portion out your meal. - Refrigerate or store additional portions prior to sitting down for your meal. - When cravings strike while on the go, select better-for-you options so you can be intentional, not insatiable, at your next meal. --- # Make Snack Time Easy: How to Create a Self-Serve Snack Station at Home Source: https://www.clifbar.com/stories/how-to-create-a-self-serve-snack-station-at-home Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ As a parent, you’ve got a lot on your plate right now: Balancing work with childcare. Supervising online learning. Wiping down doorknobs. And fielding approximately 197 snack requests every day from your kids. If snack time is literally eating into your productivity (and chipping away at your sanity!), here is a solution that can help: Create a self-serve snack station, a snacking command center of sorts, located in an accessible place, where you stock nutritious items your kids can grab and eat. A self-serve station means fewer interruptions for you, but it also means more independence for your kids. Done right, it can help your kids learn to listen to their own hunger and fullness cues, and make good food choices for themselves. ## **Why Snacks Matter for Kids** Snacking between meals can be helpful for kids. Children, with their smaller bellies and shorter attention spans, may not get enough at meals to sustain them. Snacks serve a few important purposes. They help curb hunger, supply quick energy needed for active play, and deliver key nutrients that may have been missed at mealtime. ## **What Makes a Good Snack for Kids?** Some “snack foods” (think chips and cookies) aren’t exactly loaded with the nutrition kids need. Ideally, snacks should offer the nutrients that kids need to support their day-to-day activities as they grow and develop, such as: - **Protein**: Protein supplies [amino acids](https://www.clifbar.com/stories/protein-for-kids-back-to-school) that kids need for growth. It’s also a satisfying nutrient that is especially good at quelling hunger between meals. Protein is found in lots of different foods (even veggies) and in grab-and-go snacks like dried chickpeas, nuts and seeds, and[CLIF Kid Zbar® Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein), which has five grams of hunger-busting protein in each bar. - **Carbohydrates**: Carbohydrates are the main source of energy for the body and the brain and are perfect for fueling activity and playtime. Carbohydrates are found in snacks like fruits, dairy, and whole grains. When comparing snacks, choose those made with whole grains like popcorn, whole grain crackers and [CLIF Kid Zbar®](https://www.clifbar.com/collections/clif-kid-zbar) snack bars which have 10-12 grams of whole grains per bar. - **Fiber**: Fiber slows digestion and helps keep kids regular. Like grown-ups, most kids are falling short on fiber.1 Snacks like fruits, veggies, and whole grains provide kids with plenty of fiber. - **Healthy Fats**: Unsaturated fats are found in snacks like nuts, seeds, and avocado. They help make snacks more satisfying. ## **How To Create a Self-Serve Snack Station** There are lots of ways to stock your snack station. First, consider the age of your child. Younger children may need prepped snacks such as food portioned into containers and baggies, while older kids can handle assembling easy snacks like apple slices and peanut butter on their own. You’ll also want to consider the type of activities your kids will be engaging in between meals and the kinds of snacks and nutrients needed to support them. For example, whole grains and energizing carbohydrates should be the focus for fueling active playtime, while satiating protein can help bust hunger while doing homework. Second, consider the kinds of foods your kids like--and the kinds of foods you’d like them to eat more often. Then find a healthy balance. For instance, it’s okay to stock a few indulgent snacks, but be sure to balance them with wholesome and nutritious options. Finally, pick a location for the snack station. You can gather everything into a basket or bin on the counter or designate a spot in a drawer or cupboard. Just be sure your child can reach it without your help. To help get you started, here are some ideas for filling your snack station: - Snack bars such as [Clif Kid Zbar®](https://www.clifbar.com/collections/clif-kid-zbar) and [Clif Kid Zbar® Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein) - Popcorn - Dried fruit - Freeze-dried veggies - Whole grain crackers - Applesauce cups (look for unsweetened) - Fruit cups (look for those packed in juice) - Apples, bananas, clementines and other shelf-stable fruit - Dried chickpeas or edamame - Jars or squeeze packets of nut and seed butter - Baggies of whole grain cereal - Containers of trail mix - Shelf-stable cups of hummus or guacamole You can also create a snack station for your fridge with perishable munchies like hard-boiled eggs, single-serve cartons of milk (dairy or non-dairy), sliced fruit or rinsed berries, washed and chopped veggies, cheese sticks, and cups of yogurt. Your kids can select items from each snack station to eat together, such as veggies dipped into hummus or yogurt topped with trail mix. ## **How To Involve Your Kids** **Ask kids to help.** When it comes to creating a snack station, enlist the help of your kids. Be sure to give them a say in what goes into the snack station. Encourage them to help brainstorm ideas for what to stock and invite them to participate in portioning out snacks into grab-and-go bags and containers. **Talk about how to choose a snack that fits their need. **Discuss hunger and fullness using a scale from 1 as “super-stuffed” and 10 as “famished,” as well as the best snacks for different levels of hunger and kinds of activities. If they need a quick burst of energy for active playtime, a snack such as fruit, whole grain crackers, or a [CLIF Kid Zbar®](https://www.clifbar.com/collections/clif-kid-zbar) snack bar can do the trick. For serious hunger between meals, a snack with more hunger-busting protein can help, such as nut butter and crackers or a [CLIF Kid Zbar® Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein) bar and a glass of milk. **Teach good snacking habits.** Yes, snacks can be helpful, but sometimes we reach for snacks when we’re just bored. And sometimes we’re not actually hungry for a snack, so it’s okay to skip and wait until mealtime to eat. Help kids identify _why_ they’re reaching for a snack and how to address their feelings, whether boredom, hunger or otherwise. **Consider a snack schedule.** It’s frustrating when kids don’t come to meals hungry because they’ve been snacking all day. If you find that your kids are nibbling non-stop, establishing a snack schedule is smart. Consider making a schedule and incorporating snack time alongside online learning, outdoor play, and other activities. Sketch out snack breaks mid-morning and mid-afternoon that make sense based on your mealtimes. Try to keep snacks at least 1.5-2 hours away from meals so kids come to the table hungry. ## References 1. Kranz S, Brauchla M, Slavin JL, Miller KB. What do we know about dietary fiber intake in children and health? The effects of fiber intake on constipation, obesity, and diabetes in children. Adv Nutr. 2012 Jan; 3(1): 47–53. --- # Committed to Cleaner Oceans Source: https://www.clifbar.com/stories/committed-to-cleaner-oceans Published: 2025-01-30 · Updated: 2025-06-11 At Clif Bar, we want to be a part of the solution and recognize the responsibility to address our own use of plastic packaging. That’s why we [recently committed](https://www.clifbar.com/stories/packaging-with-purpose) to making 100% of our packaging reusable, recyclable or compostable by 2025. We’re also taking this commitment one step further and working to prevent and remove up to one million pounds of plastic waste from the environment by 2025. We know we can’t tackle this issue without being part of a broader movement and key partners like the [Surfrider Foundation](https://www.surfrider.org/), a leading organization working on the prevention and removal of plastic pollution through education for action, citizen science, and impactful campaigns. _Photo by Aaron Lieber_ ## Just how big is our plastic pollution crisis? Each year, an estimated 8.75 million metric tons (9.65 million tons) of plastic enter our ocean from land-based sources1, and the problem doesn’t end there. Once plastic enters the marine environment, it does not biodegrade in our lifetime, but instead breaks into tiny fragments called microplastics, crippling marine ecosystems, disrupting the food chain2, and accelerating climate change3 throughout its life cycle. Microplastic particles have been found in the deepest parts of the ocean, in both bottled and tap water, and even in the air we breathe4. Scientists have also found that up to 80% of marine litter is plastic5, and up to 80% of the plastic in our ocean comes from land-based sources6. While beach litter is certainly a contributor to ocean pollution, much of the trash and broken-down bits of plastic on our beaches have been washed there from upstream sources, often through rivers and storm drains. Regardless of where you live in the world, you live in a watershed, which means your choices have the power to impact not only your immediate environment, but all of the waterways and ecosystems downstream. ## Surfrider and Clif Bar Surfrider is a grassroots nonprofit organization dedicated to the protection and enjoyment of the world’s ocean, waves and beaches, for all people, through a powerful activist network. Founded in 1984, Surfrider maintains over one million supporters, activists and members, with more than 170 volunteer-led chapters and student clubs in the United States. Clif Bar has supported Surfrider’s mission since 2014, in which time the organization has removed over 650,000 pounds of plastic and other trash at beach cleanups. As part of a multi-pronged approach to eliminating plastic pollution, data collected by volunteers at Surfrider cleanups is then used to help inform policy and legislation to reduce ocean pollution from the source, from local communities to the federal level. _Photo by Aaron Lieber_ ## The Better Beach Alliance In 2018, the [Better Beach Alliance](https://cleanups.surfrider.org/) was founded to expand and amplify the impacts of Surfrider’s Beach Cleanup program, and ultimately increase the amount of trash removed, volunteers engaged, and cleanups hosted each year. By bringing together businesses, communities, and individuals, the Better Beach Alliance empowers each to play a critical role in enacting meaningful change for our planet. As a proud partner of the Better Beach Alliance, Clif Bar invites you to join us in protecting the wild places we all love, which need us now more than ever. With the rise of the COVID-19 pandemic, a swell in reliance on single-use plastics has followed. Increased litter—including single-use gloves, masks and takeout containers—is being found on beaches throughout the country by Surfrider volunteers. That’s why this year, we invite you to join the Better Beach Alliance in keeping plastic and other trash from polluting our waterways from right where you are, wherever that may be. To help you safely clean a beach, lake, park, or waterway near you, check out [these guidelines for holding a solo cleanup](https://www.surfrider.org/coastal-blog/entry/solo-beach-cleanup-guidelines). Then visit [Surfrider's Beach Cleanup Activist Guide](http://www.surfrider.org/pages/beach-cleanup-activist-guide) to download a data card to record your findings, and report your data to the Surfrider Foundation to have your work counted toward our collective Better Beach Alliance goals. _Surfrider 2019 Program Results_ ## Together, we can make a difference. Other ways to join the Better Beach Alliance 1. Join the movement by [becoming a Surfrider member](https://www.surfrider.org/support-surfrider#join). 2. [Find your local chapter or student club](https://www.surfrider.org/chapters) to stay up-to-date on the latest Surfrider happenings in your community. 3. Sign a [Take Action Alert](https://secured.surfrider.org/action/) right from your computer to contact your representatives and make your voice heard on coastal issues. 4. [Subscribe](https://www.surfrider.org/) to Surfrider’s bi-weekly newsletter, _Making Waves._ 5. Start a fundraiser through Surfrider’s [activist fundraising portal](https://app.mobilecause.com/vf/SURFRIDER), or through Facebook or Instagram fundraising tools. 6. Take a deeper dive into the data collected by Surfrider volunteers at beach cleanups in 2019 by checking out the [2019 Beach Cleanup Report](https://ee5-files.s3-us-west-2.amazonaws.com/publications/Surfrider-Foundation-Beach-Cleanup-Report-2019.pdf). ## References 1. [http://beachapedia.org/Plastic\_Pollution\_Facts\_and\_Figures#cite\_ref-25](http://beachapedia.org/Plastic_Pollution_Facts_and_Figures#cite_ref-25) 2. [http://beachapedia.org/Plastic\_Pollution\_Facts\_and\_Figures#cite\_ref-26](http://beachapedia.org/Plastic_Pollution_Facts_and_Figures#cite_ref-26) 3. [http://beachapedia.org/Plastic\_Pollution\_Facts\_and\_Figures#cite\_ref-27](http://beachapedia.org/Plastic_Pollution_Facts_and_Figures#cite_ref-27) 4. [http://beachapedia.org/Plastic\_Pollution\_Facts\_and\_Figures#cite\_ref-43](http://beachapedia.org/Plastic_Pollution_Facts_and_Figures#cite_ref-43) 5. [http://beachapedia.org/Plastic\_Pollution\_Facts\_and\_Figures#cite\_ref-23](http://beachapedia.org/Plastic_Pollution_Facts_and_Figures#cite_ref-23) 6. [http://beachapedia.org/Plastic\_Pollution\_Facts\_and\_Figures#cite\_ref-24](http://beachapedia.org/Plastic_Pollution_Facts_and_Figures#cite_ref-24) --- # Quick & Easy Halloween Snacks for Kids Source: https://www.clifbar.com/stories/10-easy-nutritious-halloween-snacks-for-kids Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Halloween is a holiday that kids look forward to all year long. From decorating the house to picking out a costume and, of course — trick or treating! And while Halloween may look different this year for many of us, it’s still a wonderful time to celebrate and make some festive, Halloween-themed foods. Kids need smart nutrition to fuel their active bodies and imaginative minds. Balanced meals can provide the bulk of their nutrition, but they also need snacks to fill in the gaps. Nutritious snacks can keep kids energized between meals and provide that extra get-up-and-go for all their activities. ## What Makes a Good Snack for Kids? Carbohydrates are the number one fuel source for growing bodies and brains.1 Without them, kids’ moods and energy levels can take a nosedive. Choose quality carbohydrates found in fruits, dairy, and whole grains. With 10–12 grams of whole grains per bar and a good source of fiber,\* [CLIF Kid Zbar®](https://www.clifbar.com/collections/clif-kid) snack bars are a quick and easy option. Pair carbohydrates with [protein](https://www.clifbar.com/stories/protein-for-kids-back-to-school) and good fats (like nuts, nut butters, and seeds) to keep kids feeling full and satisfied. And since most of us don’t get enough fiber in our day — kids included — making sure their snacks contain a few grams is a wise idea.2 Fruits, veggies, and whole grains provide kids with plenty of fiber. Here are some easy and nutritious Halloween snacks for kids that are perfect for the whole family and will keep your little goblins and superheroes fueled this spooky season. ## Frighteningly Quick and Easy Halloween Snack Ideas - **CLIF Kid Zbar® Spiders: **Unwrap a [Chocolate Chip Zbar](https://www.clifbar.com/products/clif-kid-zbar-chocolate-chip)® snack bar and cut it in half. Use a toothpick to poke 3 evenly spaced holes into 2 sides of each piece. Carefully press 3 pretzel sticks into the holes. Add slivered almonds for eyes by sticking them to the bar with a drop of honey or nut butter and serve. - **Un-Candy Corn Cups: **Using small clear cups, layer strips of yellow bell pepper, halved baby carrots, and cauliflower florets (the colors of candy corn!). Drizzle with a little ranch dressing or put some at the bottom of the cup for easy dipping. Prep ahead and place the cups in the fridge for easy grab-and-go snacking. - **Clementine Jack-O’-Lanterns and Cheese Stick Ghosts: **Use a black permanent marker to make jack-o’-lantern faces on snack-sized oranges. It just takes a few minutes for the marker to dry and you’re done! Do the same on the wrappers of single-serve white cheddar or mozzarella cheese sticks to make Cheese Stick Ghosts by drawing eyes and a mouth for a ghostly face. Pair the clementine and cheese stick together for a balanced snack perfect for school lunches. - **Pumpkin Popcorn: **In a large bowl, combine 1 bag popped microwave popcorn with 1 cup roasted cashews, 1 cup peanut butter–filled pretzels, 1 cup mini cheese crackers, and ½ cup orange candy-coated chocolate pieces. Transfer the snack mixture to single-serve Halloween-themed bags or bowls to serve. ## Spooky Halloween Snack Recipes - **Mummy CLIF Kid Zbar®: **Grab a box of [Iced Oatmeal Cookie Zbar](https://www.clifbar.com/products/clif-kid-zbar-iced-oatmeal-cookie)® snack bars, unwrap each bar, and place them on a baking sheet. Use a spoon to drizzle them with Greek yogurt — you may need to add a few drops of milk to the yogurt to thin it out. Add eyes using raisins or dried cranberries. Place the baking sheet in the freezer for about an hour to allow the yogurt to set before serving. - **Spooky Yogurt Bark: **Fill a 9 x 13 inch rimmed baking sheet with 2 cups of vanilla Greek yogurt, spreading evenly to the sides with a spatula. Add about 15 mini pretzels, ¼ cup chopped pistachios, and 3 tablespoons orange, brown, and yellow candy-coated chocolates. Drizzle with 2 tablespoons of melted semi-sweet milk chocolate. Pop in the freezer for 3 hours, cut into squares, and serve in mini Halloween-themed paper cups. - **Witchy Green Smoothies: **In a blender, combine 1 cup coconut water, ¼ cup vanilla yogurt, ¼ cup ice cubes, 1 banana, ½ avocado, 1 cup baby spinach, ¼ teaspoon ground cinnamon, and 1 teaspoon honey. Blend until smooth. Pour into 4 mini glasses or jars, add paper straws, and serve. - **Banana Ghosts: **Peel bananas, cut them in half, and insert wooden Popsicle sticks into the bottom to create handles. Place bananas on a large plate, baking sheet, or cutting board. Coat with nut butter and roll in unsweetened coconut flakes. Gently press chocolate chips into the banana for eyes and a raisin for a mouth to make a ghostly face. - **Ghost in the Graveyard Dip: **Fill the bottoms of shallow clear cups or ramekins with store-bought hummus and arrange pretzels sticks around the outer rim of the cup to form a fence. Press crackers or cucumber slices into the hummus in the center of the cup as tombstones, with broccoli florets or leafy celery stems around them to form trees. Create dirt with a sprinkle of spices (paprika or cumin) or seeds (sesame seeds, chia seeds, or poppy seeds) and serve. - **Frankenguac Platter: **On a large rectangular platter, create a Frankenstein body out of veggies using cauliflower, broccoli, cucumber, carrots, grape tomatoes, and snap peas. Fill a square dish with guacamole (either store-bought or homemade using the recipe below) for the head. Add blue corn chips for hair, black beans or olives for eyes, and a pretzel stick for the mouth. **Frankenguac: **This recipe makes a mild guacamole. Add seeded and minced jalapeno pepper to add some spice, if desired. - 3 ripe avocados, seeded and peeled - ¼ cup minced yellow onion - 1 tablespoon fresh lime juice - ¼ teaspoon sea salt Combine all four ingredients in a medium bowl and mash with a fork until mostly smooth. No matter how you decide to celebrate the spookiest day of the year, make sure it’s safe, fun, and filled with lots of delicious and nutritious Halloween snacks for the whole family! ## References \*Per 40 g bar; contains 3.5–5.0 g total fat per serving 1. Slavin JL, Carlson JN. Carbohydrates. _Adv Nutr _. 2014 Nov; 5(6): 760–761. 2. Quagliani D, Felt-Gunderson P. Closing America’s fiber intake gap. _Am J Lifestyle Med_. 2017 Jan-Feb; 11(1): 80–85. --- # Helping Conserve and Restore Our Forests Source: https://www.clifbar.com/stories/helping-conserve-and-restore-our-forests Published: 2025-01-30 · Updated: 2025-02-27 In addition to funding the planting of trees, we’re investing in the wildfire restoration capacity of American Forests through a three-year, $300,000 commitment to the REPLANT Initiative, a historic partnership between American Forests and USDA Forest Service that aims to kick off the largest post-wildfire effort on national forest lands in recent history.** Learn more about why this work is so important.** American Forests, the oldest national conservation organization in North America, has been doing the hard work to conserve and restore forests since 1875. Since 2004, the CLIF brand has partnered with American Forests to restore natural forest habitats on our beloved public lands across North America from the Sierra Nevada range to the Appalachian Mountains, from the Great Lakes to the Rio Grande—restoring forests after wildfire, recovering monarch habitats in Mexico, and rebuilding critical habitats for wildlife. CLIF brand employees have also actively participated in reforestation efforts in their own communities planting nearly 100,000 seedlings in Indiana, California, and Idaho. “At the CLIF BAR brand we believe that healthy forests and trees provide essential benefits for climate, people, water, and wildlife. We are so proud of our 20-year partnership with American Forests and the efforts they have on building healthy, resilient forests and urban landscapes,” said Evgeny Kasputin, VP of Marketing for CLIF BAR. “We are grateful to our employees, partners, customers, and communities for joining us on our successful journey to plant 1 million trees by 2025.” ## Why Are Trees So Important? Healthy forests and trees, from the wilderness to cities, deliver essential benefits for climate, people, water, and wildlife. Forests capture carbon and are a leading, nature-based solution to climate change. They cool our neighborhoods, provide work in the forestry industry, and are home to 80% of land-dwelling species. They also take care of us by filtering our water and air and improving our physical and mental health. Trees also prevent soil erosion from wind and rain, a benefit particularly important to our food system. “Restoring forests as a climate change solution offers the opportunity to capture huge amounts of carbon dioxide and create green jobs when millions of people are out of work in rural communities,” says Jad Daley, American Forests’ president and CEO. “Tree planting and care also create much needed green jobs in cities and move us closer to ‘tree equity,’ in which every neighborhood can benefit from the power of trees to improve our health by cooling and cleaning the air.” American Forests is working to solve two critical issues: climate change and social inequities facing people in under-resourced communities that lack trees. They partner with local organizations to restore forests, build movements that drive forest policy on a large scale, and use innovative techniques to help forests withstand climate change. That’s especially important now, as climate change supercharges the stressors on our forests, putting species at risk we’ve come to depend on. ## How Recent Wildfires Have Increased the Urgency of Restoration For thousands of years, forests have survived the natural rhythm of wildfire and regrowth, with fire being a healthy part of the forest ecosystem. In recent years, however, we are seeing catastrophic, high-severity wildfires impacting our forests very differently. Due to the effects of climate change and management practices that suppressed fires for decades, fires are burning hotter and bigger, leaving more acres without surviving trees or seeds to naturally regrow the forest. When this happens, the only way to bring back those forests may be for humans to lend a hand. CLIF brand employees got to witness this first-hand, when 18 volunteers joined American Forests in Sequoia National Forest for a week in July 2024 to collect data in wildfire burn scars that would help inform future planting sites. “It was incredibly stark to walk through these forest graveyards,” said Louisa Brown, Sr. Manager of Waste, Water, and Sustainability Activation, “where thousands of giant trees once lived, and to know that without intervention this landscape may never see forest again. It really puts into perspective how important this goal and our partnership with American Forests is.” Nearly 4 million acres of our national forests need reforestation immediately, and the Forest Service has not previously had the funding, workforce, or stored seeds to keep up. ## The REPLANT Act Is Supporting Resilient Forests The REPLANT Act was passed in 2021 as part of the Infrastructure Investment and Jobs Act, unleashing significantly more federal funding for wildfire restoration work. Alongside the Forest Service, American Forests is co-leading the implementation of this investment in restoration, convening partners to expand nursery production, growing the forestry workforce, enhancing seed collection, and managing climate-smart reforestation projects on the ground. The CLIF brand signed on as a core partner in 2023, committing to invest $300K over 3 years in American Forests’ REPLANT Initiative. Our forests give us places to play, adventures to have; they sequester carbon, clean our air, and are critical to fresh water systems. The CLIF brand is committed to protecting and restoring our natural resources for the sake of people and our planet. ## A Global Movement CLIF BAR and American Forests know full well that the challenges of climate change — and the importance of forests in addressing the emergency — go beyond national boundaries. That’s why both have pledged reforestation efforts in support of [1t.org](https://www.1t.org/), a new, worldwide movement to conserve, restore, and grow 1 trillion healthy trees worldwide by 2030. 1t.org brings together corporations, governments, nonprofits, and individuals to work toward the 1 trillion tree goal, a nature-based solution to help lock up the carbon in our atmosphere. _All photos credited to Mark Janzen and Craig Kohlruss - @markjanzenphoto and @craigkohlruss_ --- # 15 Holiday Hacks and Activities Source: https://www.clifbar.com/stories/holiday-hacks-hosting-gifting-crafting Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ It’s that time of the year; blink and the holidays are here. We believe the ultimate holiday hack is staying fueled on the go, so we keep our goodies extra close for everything from sunlight-chasing winter adventures to down-to-the-minute festivities. That’s why we’re sharing quick and easy ideas to get extra mileage out of our bars this holiday season. At Clif Bar, we make a wide range of energy food expertly designed for different moments – from epic to the everyday. So whether you’re running to a festive marathon or running to a holiday sale, we’ve got the right bar to keep you on the move. To hack the holidays, you’ll only need your favorite [Clif Bar](https://www.clifbar.com/collections/all) products and a few additional holiday season items to get from start to finish in a wholesome, happy way. **Make the Season Scrumptious With These CLIF-Inspired Holiday Hacks:** ## GIFTING GO-TO’S TO SHOW YOU CARE ## Energy Bar Wine Baubles - **What you’ll need: **A giftable bottle of wine (regular or non-alcoholic), twine or ribbon, a hole puncher, and an unopened [CLIF BAR® energy bar](https://www.clifbar.com/collections/clif-bar) or two of your choosing. - **How-to: **Punch hole in the sealed top of bar. Thread twine or ribbon through. Place around the neck of the wine bottle. Tie a bow of your fancy. - **Pro tip: **Include a little note with your gift. “One for kicking into high gear. One for kicking off your shoes,” to indicate that these two gifts aren’t necessarily meant to be consumed as a pair but rather at the right time for each! ## Grab-and-Go Gift Baskets - **What you’ll need: **This is great for gifting multiple treats, so you can create custom mixes from several boxes of bars or you can get creative and present bars like a box of chocolates by using cupcake liners and a resealable container like a decorative tin. - **How-to: **Line your basket, box, tin, or bag with craft materials like burlap, shredded crinkle-cut paper, or tissue paper. Layer in a variety of CLIF goodies of varying shapes and sizes. [CLIF BAR® Minis](https://www.clifbar.com/collections/clif-minis) are perfect for this project! - **Pro tip: **If you’re like us, baskets, goodie bags, and little shipping boxes tend to pile up. You can reuse them to present your gifts by refreshing their appearance with a freshly tied bow or holiday ornament. ## White Elephant Bars In a Box - **What you’ll need: **Gift wrap or craft paper, a box of [CLIF BAR energy bars](https://www.clifbar.com/collections/clif-bar), and twine. - **How-to: **Style the gift wrap or craft paper over a box of bars and wait for the excitement to unfold as your gift is unwrapped. It’s sure to be a top “steal” at your White Elephant party. - **Pro tip: **Perfect for gift exchanges with your running, yoga, or cycling pals. ## Stocking Stuffers - **What you’ll need: **[CLIF BAR® Minis](https://www.clifbar.com/collections/minis) or [CLIF BLOKS® Energy Chews](https://www.clifbar.com/collections/bloks-energy-chews) for your recreational or student athlete. - **How-to: **Toss in your favorite CLIF products to mix up your usual stocking stuffers if this is part of your family tradition. - **Pro tip: **Get tactical with your stocking menagerie to make CLIF goodies the first and last surprise they open. ## Hot Chocolate Gift Packs - **What you’ll need: **[LUNA Peppermint Stick®](https://www.clifbar.com/products/luna-bar-chocolate-peppermint-stick) bars, decorative holiday mugs, mason jars with lids, hot chocolate mix, marshmallows, decorative twine or ribbon, small- to medium-sized gift boxes, hold puncher, crinkle-cut and/or tissue paper. - **How-to: **Portion hot chocolate mix and marshmallows into mason jars and close the lids. Punch a small hole in the end of each LUNA Bar (careful not to break into the actual bar wrapping but rather staying within the wrapper ends), then tie a piece of decorative twine or ribbon around the mason jar, attaching the LUNA Bar to the lid as decoration. Place the jar in a box with decorative paper and a gift mug. - **Pro tip: **Consider assembling these for coworkers, teachers, or neighbors as a useful, edible holiday treat. ## AN ACTIVE WINTER SEASON ## Winter-Themed Obstacle Course - **What you’ll need: **Sidewalk tape or chalk, [CLIF Kid Zbar®](https://www.clifbar.com/collections/clif-kid) or [CLIF BAR Minis](https://www.clifbar.com/collections/clif-minis), hula hoops, and decorative garlands. - **How-to: **Create a family-friendly obstacle course out of the holiday items you have on hand already. Draw or tape an evergreen tree on the ground in the shape of hopscotch boxes, set up a station to hula hoop or hop through a hoop, jump over garlands (or limbo under them!), and shuttle-run or low shuffle between CLIF BARs placed in strategic positions on the ground as markers (the way you would between cones or other markers). - **Pro tip: **Be careful of slippery surfaces in the winter and be sure that everyone involved in the activity has good shoes and outdoor clothes designed for being active (and staying warm, depending on where you live!). ## Ice Skating Fueled by CLIF BAR - **What you’ll need: **A local, seasonal outdoor or indoor ice rink, skates (feel free to rent!), energizing CLIF snacks, and a friend to hold hands with on the ice. - **How-to: **Schedule in a couple hours to hit the ice! Consider going on a weeknight to avoid holiday crowds on the weekends. Bundle up with warm clothing and be sure to tuck a [CLIF® BAR Mini](https://www.clifbar.com/collections/clif-minis) into your jacket for a grab-and-go snack on your winter adventure. - **Pro tip: **If you’re taking a group, be sure to take a box of bars in your car to fuel your group pre- or post-skating. ## Zoo Lights or a Holiday Light Drive - **What you’ll need: **Your local zoo schedule, if there are zoo lights in your area, or a community map of neighborhoods that feature holiday lights on their houses. - **How-to: **Bundle up if you’ll be outdoors at zoo lights or are doing a holiday light walk. Wait until dark (which is easier to do in the winter months!), then savor the beautiful winter lights with friends or family. Be sure to bring a hot beverage like tea or hot cocoa and something for the kids like a [CLIF Kid Zbar](https://www.clifbar.com/collections/clif-kid-zbar) energy snack bar to fuel a trek around the zoo or [CLIF Kid Zbar® Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein) for when hunger hits during your holiday light drive. - **Pro tip: **Be careful if you’re out in the dark and wear reflective clothing so that you’re visible and safe. ## Make Snow Angels or Snowmen Outside - **What you’ll need:** If you’re lucky enough to live somewhere that gets significant amounts of snow in the winter, you can get creative and active by making things with it! - **How-to: **When there’s a measurable amount of snow, bundle up in warm clothes and don’t forget waterproof clothing, boots, and gloves. Take your favorite CLIF products, cut or break them into pieces, and use them to add eyes or a nose to your snowman or snow angel. Don’t forget to save some for yourself for a quick and easy snack break. - **Pro tip: **Bring other fun foods to decorate with as well like carrots, candy canes, or mandarin oranges. ## ACTIVE KID-FRIENDLY CRAFTING HACKS ## Decorating Gingerbread Houses - **What you’ll need: **Variety of [CLIF Kid Zbar](https://www.clifbar.com/collections/clif-kid-zbar) energy snack bars and toothpicks. - **How-to: **Unwrap all of the CLIF Kid Zbar energy bars. Think of each bar like a graham cracker. Stand the Zbar on one end and use a toothpick to anchor two bars together. Repeat with your remaining Zbars so that you have two shorter walls for your house. Now, use the same directions to press more bars together so that you have two taller gingerbread house walls. Prep your two tall walls for your gingerbread roof by cutting away a little of your bars to create a pointed top. Be sure to pop those bits into your mouth to fuel your fun. - **Pro tip: **Perfection isn’t the goal with this craft. Have fun, get outside, then fuel snack attacks with a little gingerbread house demo. ## Holiday Countdown Calendars - **What you’ll need: **A box or two of [CLIF Kid Zbar Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein) bars, clothespins, twine, construction paper, markers, and tape or glue. - **How-to: **Wrap strips of construction paper and tape around the back of each bar to make a band. Mark each banded Zbar with a number or illustration that coordinates with your calendar (24 days for an advent calendar, for example). Hang twine horizontally on the wall or a sturdy surface. Use clothespins to hang each Zbar in a countdown that celebrates your holiday. - **Pro tip: **We love drawing burning candles on our construction paper bands to create festive menorahs and Kwanzaa candelabras. ## Fuel Your Winter Indoor Team Sports Event - **What you’ll need: **Whether it’s a bowling team, indoor soccer club, or basketball team, your players will need an after-practice or game snack. You’ll need [CLIF Kid Zbars](https://www.clifbar.com/collections/clif-kid-zbar) as well as hydration to fuel their winter indoor sports events. Be sure to set up: reusable cups or water bottle, scissors, ribbon and tissue paper, tape, and large pieces of white paper, and maybe a decorative tag to celebrate the team. - **How-to: **Make a snowflake out of your pieces of paper by folding them in half 3-4 times and using the scissors to cut triangles into the folds. Unfold it completely and use it to wrap your CLIF products individually. Either place the bar inside the cup or empty water bottle or use ribbon to attach it so that you have a decorative winter after-sports snack. - **Pro tip: **Bonus if you make a tag with each player’s name or the name of the team. ## HACKS FOR THE HOST ## CLIF-Style Holiday Platter - **What you’ll need: **Your favorite [LUNA Bar](https://www.clifbar.com/collections/luna) flavors. - **How-to: **Cut each bar into quarters and stack two pieces on the end of a party toothpick. Consider mixing and matching flavors of your choice, getting creative with holiday options like [LUNA Chocolate Peppermint Stick](https://www.clifbar.com/products/luna-bar-chocolate-peppermint-stick). Line your platter with unwrapped bars, so your guests can eye their favorite bites. - **Pro tip: **Bring this to your next work or holiday party for a better-for-you alternative to cookie platters or other traditional holiday foods. If you’re including kids in this activity, get them involved with pairing the flavors together and inserting the toothpicks! ## Frozen Yogurt-Covered CLIF BAR Snowmen - **What you’ll need: **Vanilla-flavored Greek yogurt, a snowman cookie cutter, and an original CLIF BAR energy bar in the flavor of your choosing (we love flavors like [Chocolate Chip](https://www.clifbar.com/products/clif-bar-chocolate-chip) or [Zbar Iced Oatmeal Cookie](https://www.clifbar.com/products/clif-kid-zbar-iced-oatmeal-cookie) for this recipe). - **How-to: **Grab a box of bars, unwrap each one, and place them on a microwave-safe plate. Pop the plate in the microwave for 20-30 seconds so they slightly soften. Flatten each bar gently with a spatula or wooden mixing spoon, then cut snowman shapes with a cookie cutter. Cool the bars to room temperature, then use a spoon or spatula to swirl on your Greek yogurt creating a snowy look to your snowmen. Add eyes and buttons using raisins or dried cranberries. Place the plate of snowmen in the freezer for about an hour to allow the yogurt to set before serving. - **Pro tip: **Great to enjoy before heading out the door for a long outdoor winter run. If you’re making these with kids or friends, get them involved by using the cookie cutters and swirling on the Greek yogurt for decoration. ## Energy Bar Holiday Wreath - **What you’ll need: **A circular wreath frame (with or without boughs), a hole puncher, paddle wire, wire snips, [Clif Bar](https://www.clifbar.com/collections/all) products (think [LUNA](https://www.clifbar.com/collections/luna) bars, [CLIF BAR](https://www.clifbar.com/collections/clif-bar) energy bars, and [CLIF BAR Minis](https://www.clifbar.com/collections/clif-minis)), and wreath decorations like bows, ribbons, branches, pinecones, and/or ornaments. - **How-to: **Assemble all of your wreath materials and start to wire them to the wreath base, ensuring that the CLIF bars take center stage and are arranged in a circular fashion that showcases their colors and bright packaging. Simply punch a hole in the back flap of the packaging of each bar, thread the wire through, and attach it to the wreath base. Continue around the entire wreath and decorate it until it’s as festive as you want it to be. - **Pro tip: **Use gloves when working with wire and branches to protect your hands. Consider doing this craft in a garage or outdoors as it can be a little messy if you’re working with greens. --- # Employee-Tested Tactics for Distanced Learning Source: https://www.clifbar.com/stories/employee-tactics-for-distanced-learning Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this article are not intended to make health or nutrition claims about our products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Six months into this global pandemic and we’re still here. Some days are better than others, and we know parents everywhere can relate. Here at Clif, we created internal support groups where parents of school-aged kids can share advice and tips. Within these forums, we find solidarity and keep the good humor alive. Now we’re opening up about this nationwide journey into distanced learning by sharing little tricks that keep us going, plus bites of reality to keep it real. After all, when it comes to parenting, it takes a village, and we’re in this together. _**Here’s how we’re navigating the challenge of living, working, and educating our children from home.**_ ## Establishing a routine. “We talk our kids through what the next day will be like in the evening before, and we keep the same routine each day.” — Annie, mother of 2, Integrated Marketing, Emeryville HQ It’s taken a lot of trial and error, but we keep returning to consistency to get us through each week of learning and working from home. What’s working for Clif employees: - Getting dressed and brushing teeth - Playing mellow music to start the day (a few fans of Bob Marley over here) - Rewarding a productive school day with a little screen time - Arranging activities on a daily chart so kids can change up their schedule — as long as they include all the moving pieces (yep, we’re finding routine in controlled chaos) Keeping it real: "We've moved and rearranged office spaces A LOT. Mostly for me and my husband. An open floor plan is not so great when everyone is on a call at the same time." — Michelle, mother of 1, Consumer Insights, Emeryville HQ ## Organizing what we can. “We have four children in grade school, and each teacher uses a different way to communicate with us on what assignments are due.” — Jared, father of 7, Operations, Indianapolis Because households are now tripling as homes, schools, and offices, we’ve gotten creative with our at-home setups. What’s working for Clif employees: - Stowable bins to file school-day tasks and work priorities (chuck them under a bed or bench when not in use) - Door-hanging cubbies to store school supplies and devices so there’s no more scrambling in the morning to find headphones, cords, etc. - Adding desks to bedrooms for both kids and parents - Partners taking a.m. and p.m. shifts to be there for their kids while getting their work done - Scheduling school and activities on a shared Google calendar for time management Keeping it real: “Basically, we have 3 workstations spread across our small condo from the living room to the dining room.” — Jocelyn, Mother of 1, Innovation, Emeryville HQ ## Making meals together. “Meals are a focused, concentrated time where I ask the kids what they are excited about learning.” — Jeanine, mother of 2, Field Marketing, Austin We went from packing brown bag lunches or counting on school to serve up a well-rounded meal. Now we’re doubling as midday chefs, servers, and lunchtime supervisors. _Order up!_ What’s working for Clif employees: - A same-time, same-place lunchtime that helps keep the day on track and tummies satiated so kids can focus on the next assignment - Family dinners to nurture a sense of togetherness and normalcy - Packed lunches for a midday field trip or a much-needed break from the house - [CLIF Kid® Zbar](https://www.clifbar.com/collections/clif-kid-zbar) ™ to solve snack-attacks in a pinch; plus, they’re packed with nutritious and tasty ingredients that hit the spot. Keeping it real: Sometimes , something’s got to give. “We now eat breakfast and lunch on compostable plates .” — Nikki, mother of 2, Brand Marketing, Seattle ## Getting out of the house. “We balance a long day (for my son and me) on Zoom with time outside. It’s been fun to discover that his love of making up stories works GREAT on long walks in our neighborhood.” — Melinda, Mother of 1, Brand Marketing, Emeryville HQ Broken record over here, but we’re all hunkered at the house, 24/7. That’s why we get out as much as humanly possible these days. Adventure is in our DNA, so we recommend stretching the legs, taking a new path, and breathing in fresh air on the regular. What’s working for Clif employees: - Accepting the notion that most kids will _not _sit in front of a screen all day - Finishing required assignments, then going on nearby “field trips” - Taking long walks with a [CLIF Kid® Zbar™](https://www.clifbar.com/collections/clif-kid?product-line=zbar) as a bribe - Using trampolines, hopscotch or jump ropes to get the extra energy out (jump at your own risk) Keeping it real: “I reward completed schoolwork with trips to the beach. And online toy shopping.” — Monica, mother of 1, Demand Planning (Food Supply), Emeryville HQ ## Give yourself a break. “Nothing better than a scoop of Cookies ‘n’ Cream.” — Jared Listen. We’re all doing our best. We’ve tried stuff that sticks and we’ve tried stuff that fails. Most days, it feels like we’re hanging on by a thread. So at the end of the day, we treat ourselves. - Reading a book while the kids watch a movie - Hiking in the woods, Strolling around the block, Watching a show for grownups - Taking baths behind closed doors - 5pm Happy Hour at the house Keeping it real: Forget perfection. _Good enough_ is the new bar. That means we’re giving ourselves grace on the daily, and we hope you do too. ## Look for the little victories. While we never expected life to look like this — at home, learning via Zoom, longing to see friends and faraway places — we’re embracing it. And we’re finding silver linings: “My daughter learned to read during this time, and I not only got to see it happen but also be a part of it.” — Emily, mother of 2, Brand, Emeryville HQ "I've been able to spend more time with my kids, and it's been helpful to get them exposed to technology for a future where so many aspects will be virtual." — Brandon, father of 4, Maintenance, Twin Falls “We gave our son pennies, nickels, and dimes for chores. We taught him to count the coins, add them up, and save. Then we went to the store so he could buy something with his money. I think that really empowered him and also made him have a greater understanding of how money works … even if he still asks me to buy him a toy every time we go shopping.” — Jeanine “We’ve found new beaches in the bay area and explored all the nooks and crannies of our neighborhood!” — Melinda “Our family ties have been strengthened as we have spent quality time with each other rather than speeding off to the next activity.” — Jared --- # 7 Tips for Running in Cold Weather Source: https://www.clifbar.com/stories/tips-for-running-in-cold-weather Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ As the cold weather hits, many of us take our workouts indoors during the chilly months but don't forget that running outside remains a good option, even in the winter. The key to successful winter running is to be prepared. Here are 7 tips to make your winter runs more enjoyable. ## Tip 1. Dress for the Occasion. I often get asked what to wear when running in the cold. My answer? Layers are your friend. You might be chilly as you step out the door, but it’s normal to warm up as you get going. Layering makes it easy to stay comfortable throughout these temperature shifts. Start with a thermal base layer made of wool or polypropylene topped with a wind/water resistant jacket. For extra cold days, throw on a vest under your jacket for extra warmth. On the bottom, a nice pair of half-tights or leggings are perfect to keep your legs warm. Bare skin can be tough, especially in winter conditions. Consider the temperature and the “real feel” before dressing. Temps below -4F are considered too cold to be exercising outdoors, but you should also consider the “real feel.” This takes into account the humidity, cloud cover, wind, sun angle, etc. to describe how the air really feels. Both of these numbers should influence your decision to exercise in the outdoors. A temperature of 10F but a real feel of -5F might make it a better day to stay indoors. **Pro tip: **Start with an outfit that’s warmer than you think you need; you can always take layers off. ## Tip 2. Take Care of Those Digits. Nothing is worse than freezing hands, especially as they start to thaw. Ouch! Choose either gloves or mittens, depending on the temperature. If it’s wet or windy outside, consider a material that will protect your fingers. I use both gloves and mittens, but I’ve never been upset when opting for the warmer option. **Another pro tip is to use hand warmers.** Many a winter run have been salvaged by placing hand warmers in my mittens or gloves. They can be a life saver! ## Tip 3. Mind Your Shoe Choice. Another question that often comes my way is, "Is it safe to run in the winter weather?". The key to ensure that it’s a safe outing, especially in the ice and snow, is by opting for footwear with good traction. Choose trail shoes with grippy tread and enough material to keep your feet protected. Many shoes use weatherproof material to keep your feet warm and dry. When it’s really snowy or icy, it’s a good idea to add more traction to your shoes. Use products you can slip on over your shoes and make running on slick surfaces safer. ## Tip 4. Cover Your Head and Neck. A lot of body heat escapes through our head, so cover up to stay warm. A lightweight, moisture wicking hat is the best option – especially as you start to sweat. Headbands are a good alternative when temps aren’t too cold, but you still want some coverage. Similarly, a buff or neck gaiter can add a lot of warmth on really chilly days. In fact, sometimes covering your neck can feel warmer than adding another layer. ## Tip 5. Rethink Your Nutrition Plan. What changes you should make to your nutrition plan? When it’s cold out, eating your go-to running fuel can be tough. Gels and gummies can freeze and become hard to bite into. To prevent this, I keep my fuel in an inner pocket close to my body to keep them warm and easy to eat. Another tip - consider the flavor. Indulgent flavors like chocolate, vanilla, and mocha tend to taste better in the cold, while citrus and fruity flavors tend to be more refreshing on those warm summer days. Solid foods are also easier to get down in cooler weather and a great choice for those long, slow runs. My personal favorite? [CLIF BARS®](https://www.clifbar.com/collections/clif-bar). These bars not only taste great, they have an ideal mix of fast-acting and longer-lasting carbohydrates to help keep me fueled and energized. ## Tip 6. Add Some Flavor to Your Water. Dehydration can be hard to spot when it’s cold outside, and fluid needs increase in winter climates—especially if you’re running at altitude. So, make sure to drink, drink, drink! Drinking plain water in the cold can be tough. For that reason, I add electrolytes to my bottles or hydration reservoir. It tastes so much better to drink something sweet and flavorful when it’s chilly out. If I’m worried about my drink freezing, I’ll add hot water when mixing it up. It doesn’t stay hot for the run and it takes longer to freeze. **Pro tip:** If using a water reservoir with a hose, blow air back through the hose after drinking to prevent any freezing in the tube. ## Tip 7. Warm Up with Your Post-Run Fuel. “When temps are cold, I like to finish my run with something warm. My favorite post-run food and drink combination is warm milk with [CLIF® Builders®](https://www.clifbar.com/collections/builders). With carbohydrates to help restore energy and 20g of complete plant-based protein to help rebuild muscle – these bars are one tasty way to end a tough workout!” --- # Family Road Trip Packing List Source: https://www.clifbar.com/stories/family-road-trip-packing-list Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ The colder months often mean coming together with friends and family to celebrate the magic of the season. Whether you’re staying closer to home or piling everyone in the minivan to reach your destination, here are a few tips for a safe, fun, and well-fueled road trip for the whole family. ## Rules of the Road It’s important to set expectations before you head out on the road. Ensure that no one is disappointed when you don’t stop at the roadside ice cream shop or a cool-looking playground by clearly communicating answers to the following questions before you leave: - **How many stops will you make along the way?** - **When and where will you eat?** - **What time will you arrive?** - **What are key things to note (e.g., good manners, appropriate behavior, etc.) for when you reach your destination?** ## Clothing to Pack: Keep it Comfy Everyone wants to be comfortable when traveling for a long ride in the car so dress accordingly. - **Loose-fitting Clothes with Pockets: **Sweatpants and PJs are welcome on a road trip – elastic waistbands provide extra comfort and pockets are a must for holding keys, phones and wallets during quick pit stops. - **Layers & Outerwear**: Layers are great for changing temperatures in the car or if you’re traveling from a warmer climate to a colder one (or vice versa). And keep your outerwear (winter coats, hats and gloves) within reach for pit stops. - **Footwear: **Make it easy for the whole family to make pit stops by wearing shoes that can be slipped on and off quickly. Pack cozy socks and slippers for the car too. - **Small Blanket or Pillow**: Naps are bound to happen on a long car ride so snuggle up with a small blanket or pillow. ## Entertainment to Pack: Fun & Games To minimize whines of “Are we there yet?” and “How many more hours?” bring a variety of entertainment options. - **Toys: **Small toys, books, crayons and coloring books fit nicely in the seat-back pocket for easy access. - **Family-Friendly Games**: Engage the family in a game of road trip bingo to pass the time – identifying things out the window and adding a holiday twist like looking for wrapped presents in the back seat, trees on cars and holiday decorations. Or take turns asking fun “would you rather” questions, such as “Would you rather be stuck on an iceberg without a coat or in a desert with no shoes?” - **Electronics**: Download story-based podcasts for kids, holiday music playlists, and family-friendly audiobooks before you leave and play them over the car speakers for the whole family. Ensure tablets are charged and filled with apps, movies and e-books for everyone. ## Food to Pack: Stay Fed & Fueled Nothing is worse than a hangry passenger (or driver!) during a road trip. Consider which meals you’ll need to eat on the road and don’t forget to pack snacks and reusable water bottles to keep everyone satisfied. - **Meals:** Aim to have at least 3 food groups in each road trip meal – protein, carbohydrate and a fruit or vegetable - to ensure balanced nutrition. - **Breakfast**— Prepare overnight oats in plastic lidded containers that can be stored in your cooler. The night before your trip, combine oats with water or milk, a scoop of nut or seed butter, chopped fruit (bananas, berries and apples work great) and cinnamon. - **Lunch**—A classic PB&J on whole wheat bread checks all the boxes. Pair it with a piece of fruit and you’re good to go! - **Dinner**—Wraps make easy and portable dinners and can be customized for the whole family. Try a Greek-inspired option with hummus, romaine lettuce, chopped tomatoes, cubed feta cheese and kalamata olives wrapped in a whole grain tortilla. - **Snacks:** Help bridge the gap between meals with nutritious snacks. Consider building custom snack packs (personalized bags with a variety of tasty snacks) for each family member to keep near their seat for when hunger strikes. - **Prep Ahead Ideas:** - **Veggies & Dip:** Baby carrots, cucumber slices and cherry tomatoes are all great finger-food options for the car. Dip them into single-serve cups of hummus or guacamole to minimize the mess. - **Peanut Butter & Banana Trail Mix: **Combine peanut butter filled pretzels, banana chips, peanuts, and peanut butter cereal puffs for a crunchy and delicious snack. For an allergy-friendly option, use regular pretzels, sunflower or pumpkin seeds and any favorite cereal. - **Savory Popcorn Mix: **Toss popped popcorn with cheese crackers, crunchy dehydrated garbanzo or edamame beans and rice cereal squares. - **Pre-Packaged Options:** - **Fruit & Veggies: **In addition to fresh fruit and veggies, applesauce pouches, seaweed snacks, and veggie chips make great portable, family-friendly options. - **Bars:** Snack bars also make convenient options for the road and Clif Bar & Company has options for the whole family: - [**CLIF Kid Zbar®**](https://www.clifbar.com/collections/clif-kid-zbar)**: **With classic flavors like [Iced Oatmeal Cookie](https://www.clifbar.com/products/clif-kid-zbar-iced-oatmeal-cookie), Zbar satisfies most road trip cravings, not to mention it is a great source of fiber for active imaginations. - [**CLIF® Nut Butter Bar**](https://www.clifbar.com/collections/clif-nut-butter-bar)**: **Made from delicious, creamy nut butters and rolled oats, this bar provides a balanced mix of satisfying nutrients including 5-7g (8-10% DV) of plant protein. - [**LUNA® Bar**](https://www.clifbar.com/collections/luna)**: **And when you’re craving something sweet between pit stops, LUNA Bar offers the perfect reason to ditch the cookies. In festive flavors like Peppermint Stick, LUNA Bar combines wholesome ingredients with mouthwatering flavor in a better-for-you treat. ## Other Supplies to Pack: Keep it Safe Lastly, any seasoned parent will tell you that keeping the car clean and mess free during a road trip is a must. Below are a few other things you may want to add to your packing list: - **Wet Wipes & Hand Sanitizer**: Wet wipes and hand sanitizer are great for cleaning up food messes and staying safe during pit stops. - **Trash Bags**: Ensure a trash bag is ready and easily accessible for food scraps and miscellaneous garbage that may accumulate throughout the trip. Place one garbage bag up front with the grownups and one in the back for the kids. Have fun, stay safe and enjoy the journey! --- # Elena Hight: Blank Canvas Source: https://www.clifbar.com/stories/elena-hight-blank-canvas Published: 2025-01-30 · Updated: 2025-02-19 After an amazing run in professional pipe riding that spanned 16 years (fun fact: she went pro at age 13 – a detail big mountain rider extraordinaire, Jeremy Jones, said solidified his view of her as a “phenom”), the past two years saw Elena focusing on the kind of big mountain freeriding that only a handful of people on the planet can do well. The new film _Blank Canvas _illuminates her journey into the unknown, with all the soul-searching questions and unbridled stoke that go with it. It’s a huge change. And since we all face massive shifts in life (albeit a little less spectacular), we caught up with Elena and Jeremy Jones to talk about her mindset, and what it takes to charge after something new. ## Change as the Only Constant **Elena:** I really grew up in the snowboard industry. I was on the professional snowboard scene since I was 13. And being a competitive athlete is very regimented. Everything you do is in some way done to fulfill goals. So, moving into a more free-flowing lifestyle that’s based on intuition, that’s dependent on what the weather or the mountains are ready to give you, it’s a huge shift. The mountains are always changing. Weather is always changing. No two turns are ever alike, even on the same line. In the past five years, snowboarding has given me the ability to learn from change – and to depend on that ever-changing flow as the one thing that’s always going to be there. **Jeremy Jones:** Elena has this innate understanding of how to achieve in different aspects of life. She brings incredible hunger and commitment to whatever she does plus that classic growth mindset of surrounding herself with people who have more experience, so she can watch and learn. With big mountain riding, a lot is out of your control and things may not go as planned. Amazingly, that was just fine for her. ## Elena Hight’s Inspiration To Take a Left Turn in Life **Elena:** I was at a really pivotal point in my life. I’d had tons of success in my career and then there was this moment that took me by surprise: I didn’t make the Olympic team in 2018 after all the planning and training. But sometimes moments of seeming disappointment are windows into what the future will bring. You’re open to something that you may not have been open to in the past. One door shuts and another opens. It gave me the freedom to jump in headfirst and pursue big mountain riding. _Photo by Leslie Hittmeier / Teton Gravity_ ## No Such Thing as an off-the-Couch, Instant Expert **Elena:** I have really high expectations of myself. I set standards and I go after them. It’s part of being a professional athlete. And having been a pro snowboarder for such a long time, it was interesting to have to learn to be kind to myself and allow this transition period. I just had to be patient and know that I’m putting in the time and I’ll eventually have all the skills I need. It doesn’t matter how good you are at one thing, it takes time to learn all the things you don’t know, like: reading the mountains, snow safety, and even just making the kinds of split-second decisions you have to make out there. ## What Doubts Are Made Of **Elena: **This film is all about overcoming doubts. If you want to make a big change in your life and you’re already secure where you are, you’re taking a risk. You have to ask yourself if you’re ready or capable of doing the new thing. You’ll never know until you try. And, of course, it’s intertwined with fear. I’d have these moments of thinking “WHY did I come here???” But breathing is my go-to. If I would panic on top of a peak or in the middle of a line, I’d just get that mental stillness and remember to breathe. It would help me come back to the now instead of worrying about what might happen in the future. Like anything, sometimes your eyes are bigger than your stomach. And you just have to trust in your preparation and breathe. **Jeremy Jones:** She has the two things I think are most important to this kind of riding: self-confidence and the suffer gene. I’d look back at her in a tricky section where I was a little nervous and I’d want to make sure she had a good hold on her ice axe. I’d tell her: hey, this is a no-fall zone. She’d be super calm, just smile, and say: no problem. ## Can You Ever Really Be Prepared Enough? **Elena:** From years of boarding, I have really good board control and confidence. I trust speed. On the pipe, you need to get going really fast into the transitions. That translates to big mountains because you definitely get up a lot of speed on the way down. But I definitely needed to prep with a lot more cardio fitness for those long days out there – long approaches, steep climbs, plus crampons and ice axes! That was stuff I had no experience with! You can be prepared, but you will always have something to learn. ## Elena’s Mental Toughness **Jeremy Jones: **Elena is SO tough. I knew she had world-class edge control. Pipe riders have to the way they’re carving up those walls, pulling a ton of G’s. But one thing I didn’t realize about her is how tough she is as a person. Five days into the first trip I took her on, she asked us if anyone had anything for blisters. When she took off her boots, I almost threw up – no joke – she had THE biggest blisters any of us had ever seen. And this was the first time she mentioned anything. I’ve been in the mountains with a lot of people and you really see who people are out there. Elena is a very unique snowboarder, that’s for sure. But it’s more than that. She’s a really unique human. You don’t meet too many people like her. --- # Everything You Need To Know About Thoughtful Eating Source: https://www.clifbar.com/stories/everything-to-know-about-thoughtful-eating Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Thoughtful choices about what we eat can do more than provide nutrients or help unlock health and wellbeing. Food choices are one of our most intimate connections to the earth and to each other. And, our everyday decisions about what to eat hold the potential to power positive change for generations to come. Clif Bar brought together 20 leading voices in health and wellness (including registered dietitians) to talk about sustainable nutrition. And while each shared their unique perspective based on personal experiences and passions, common themes emerged when it came down to what constitutes a healthy, sustainable diet (and, just as importantly, how to put it into practice). One key takeaway? Good food has the power to nourish so much more than our bodies. **Read on to learn more about what these influential voices had to say, including the “what”, “why” and “how” of healthy, sustainable eating made easy.** ## What is a Healthy, Sustainable Diet? “Sustainability” runs deeper than just the information printed on the label. To truly impact the wellbeing of people _and_ the planet, healthy, sustainable diets must embrace principles like the below: - Prioritizes a [plant-based eating pattern](https://www.clifbar.com/stories/what-is-a-plant-based-diet) - Is accessible and affordable for all eaters - Is culturally tailored - Emphasizes organic and/or sustainable ingredients - Values multiple stakeholders across the food system, treating people fairly and equitably - Restores vitality for people and planet The bottom line? When considering sustainability, understanding a bit more about how a food is grown and made is just as important as where it fits on the plate. ## How Do You Know if Foods Are Grown and Made in a Sustainable Way? When it comes to our own kitchen, things like preparing meals from scratch, choosing in-season fruits and vegetables, and celebrating local foods are valuable steps towards a more sustainable lifestyle. But in those moments you find yourself seeking convenient, portable nutrition, it’s also good to know that healthy, sustainable diets don’t have to be exclusively homemade or comprised of 100% whole foods to deliver meaningful benefits. In fact, the participants agreed that learning to make the right choices on-the-go, including how to choose good packaged foods, is an essential step on the journey to eating better for people and the planet. When choosing nutritious packaged foods that fit into a healthy, sustainable diet, here are a few things to look for: - **Plant-based and whole food ingredients: **The Nutrition Facts Label and ingredients list can be useful tools. Look for foods that feature plenty of [whole, plant-based ingredients](https://www.clifbar.com/who-we-are/food-values/#keep-it-real) like whole grains, nuts, seeds, fruits and vegetables and/or provide key nutrients like protein and fiber. - **Sustainable sourcing practices: **Ingredient sourcing is another top consideration, and the good news is you don’t have to be an expert to be a catalyst for positive change. Look for companies making commitments around things like environmental, socioeconomic, and nutrition standards in the foods they craft. [Clif is an example](https://www.clifbar.com/who-we-are/food-values/organic-for-good/) of a pioneer company in this regard – roughly 80% of the ingredients Clif purchases are USDA organic or certified sustainable. - **Third-party sustainability certifications: **Certifications and seals can help consumers easily identify how foods or ingredients are sourced or produced. Some key certifications to look for are USDA Organic, Rainforest Alliance Certified and Fair Trade Certification. - **Public commitments from brands you choose to buy often: **Brand actions and values are far more important than marketing messages. Forward-leaning companies understand that sustainability goes beyond the food label; to truly regenerate people and the planet, making commitments around things like [zero waste practices](https://www.clifbar.com/stories/zero-waste), [green power,](https://www.clifbar.com/stories/our-sustainability-journey) [eco-friendly packaging](https://www.clifbar.com/stories/packaging-with-purpose), [paying employees a living wage](https://www.clifbar.com/stories/award-winning-people-friendly-bakeries) and supporting stronger policies are all key parts to building a healthier and more equitable food future. ## How to Get Started? Overcoming Barriers & Tips for Success Ready to get started? When it comes to putting sustainability into practice, 43% of the roundtable participants agreed affordability is a top concern, while 38% cited a lack of understanding of healthy, sustainable diets. And everyone agreed breaking new habits down into simple, easy-to-follow steps is key. When asked what really, _really_ worked with their own clients or in their own communities, here’s what they shared. 1. **Shop Smart. **In addition to loading up on plenty of plant foods, be picky about packaging. Look for products that use sustainable packaging, such as 100% recycled or compostable materials. 2. **Start Small. **Change doesn’t have to be all or nothing to have real impact. Starting small may even help boost the odds you stick with it. Choose one meal, or one part of your daily eating routine to get started. How can you make it a bit more nutritious and sustainable? From switching up ingredients in your smoothie, to swapping to a different brand that matches your values, try to make at least one more sustainable choice each day. Remember, progress, not perfection is the key. 3. **Aim for Half. **Eating a healthy, sustainable diet starts with plenty of plants. But here’s a pro tip: aim to fill at least half of your shopping cart _and _half of your plate with plants at meals and snack-time to really bring this to life. The bonus? Cultures from around the world have given us incredible examples of how we might make plant-forward not just fun, but deeply flavorful and relevant to our own stories. 4. **Personalize It**. New habits can often feel hard or daunting, but making it feel personal to you is a secret to success. Have a favorite family recipe or cultural dish? Try a plant-based version of it! Finding swaps that replicate the experience or connection you crave is one of the best ways to make new habits last. 5. **Snack with Purpose**. On average, about 24% of an adult’s total calories come from snacks, which explains why focusing on snacking is so important. When it comes to making choices that are better for people and the planet, look for snacks made with whole food ingredients and that have certifications such as USDA Organic or Rainforest Alliance Certified. Be sure to check out the [Clif nutrition resource hub](https://www.clifbar.com/stories/feeding-and-inspiring-active-lifestyles) for additional tips and tools to help you choose foods that are good for people and the planet. --- # What to Eat Before and During Cycling Source: https://www.clifbar.com/stories/what-to-eat-before-and-during-cycling Published: 2025-01-30 · Updated: 2025-06-02 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ While the pandemic has brought us challenges, it has also brought opportunities to establish fitness routines in the comfort of our own homes or explore the outdoors through new socially distanced activities like cycling. Whether you’re riding inside or outside, how you fuel affects how you feel, and knowing what to eat before (and during) your ride can help you have the best ride possible! ## Cycling Tips for Beginners Whether you’re just starting out, increasing the length or intensity of your ride, or are ready to transition to outdoor riding, these tips will help you feel your best. - **Don’t overlook nutrition. **With all the preparation related to gear, bike fittings, and learning the rules of the road, it’s easy to overlook nutrition. Even if you don’t _think _you’ll need to fuel up, be prepared to do so anyway, just in case. - **Recognize that carbohydrates are king. **Carbohydrates are the preferred energy source for exercising muscles. So, when considering what to eat before and during cycling, focus on that. Initially, outdoor cycling may be more challenging and take you longer than indoor as you adapt to real hills and varied terrain, as well as sun, heat, and wind. So, be ready with some extra fuel to help power through! - **Fuel throughout the day. **Good nutrition doesn’t start when your workout begins. It’s a habit that builds. Not eating enough calories or carbohydrates throughout the day can mean poor energy levels on and off the bike. This article will help you navigate what to eat and when to eat, both before and during cycling, and how to put these tips into action. You’ll also learn what to avoid for the best cycling experience possible! ## What Should You Eat Before Cycling? Exercising muscles prefer [glycogen](https://www.clifbar.com/stories/the-role-of-sugar-in-an-athletes-diet), the carbohydrate stored in your muscles. Your last meal or snack before cycling is an opportunity to top off your storage tank, which can help postpone fatigue and ensure you have the energy for an enjoyable ride. Trial and error are important when you’re getting started. If you feel like you’re dragging during a ride, try switching up the timing of your food intake or experiment with different foods. ## Follow These General Guidelines to Help You Get Started: ## Short Ride (~60 minutes) For rides lasting about an hour, focus on easily digestible, “quick” carbohydrate foods about 30 minutes before your ride. ## Fuel Ideas Within 30 Minutes of Cycling - A ripe banana - Dried fruit, such as dates or raisins - [CLIF BLOKS® Energy Chews](https://www.clifbar.com/collections/bloks-energy-chews) ## Long Ride (>60 minutes) Before a long bike ride, you’ll need to prepare with more calories in the form of carbohydrates. Three to four hours before, fuel with a carbohydrate-rich meal, including moderate amounts of fiber, protein, and fat, like the options below. Don’t forget to hydrate! ## Meal Ideas 3-4 Hours Before Cycling - Loaded oatmeal bowl with fruit, nut butter, and a side of milk - Sandwich with lean protein and a side of fruit - Sweet potato with 4 ounces of chicken and cooked spinach - Rice bowl with tofu, cooked vegetables, and a light sauce Alternatively, you may not need a full meal and want to try energizing your body with a smaller amount of food one to two hours pre-ride. [CLIF BAR® energy bar](https://www.clifbar.com/collections/clif-bar) is one of my go-to pre-workout foods. It’s a convenient way to get a blend of plant protein, fat and carbohydrates that can help sustain energy during your rides. Should you start tackling rides that are two hours or more, include both a meal three hours out and something smaller an hour in advance. ## Fuel Ideas 1-2 Hours Before Cycling - Avocado toast - [CLIF BAR® energy bar](https://www.clifbar.com/collections/clif-bar) - Banana and peanut butter - Pretzels and hummus ## What Should You Eat While Cycling? For rides under an hour, focusing on your fluid intake should be enough. However, if you’re planning a high-intensity ride in the morning before breakfast, grabbing any easy-to-carry source of carbohydrates, like [energy chews](https://www.clifbar.com/collections/bloks-energy-chews), may be beneficial. For rides over an hour, your body will be tapping into its glycogen stores and you’ll need to replenish them.1 Low fuel stores coupled with dehydration can cause notable changes in energy levels, focus, and performance during longer rides.1 Drinking fluids and eating carbohydrates can provide fast fuel to working muscles and help prevent you from hitting the dreaded wall, or “bonking”. This is what athletes describe as feelings of sudden fatigue and lack of energy during endurance training, and is linked to depleting your carbohydrate stores.2 My go-to cycling foods to sustain energy on these long, intense rides are CLIF BLOKS. It is a quick source of carbohydrates that can be conveniently stashed in a jacket pocket or saddlebag and are easy to open mid-ride. Eat one packet CLIF BLOKS or one or every hour during an activity lasting longer than one hour (it doesn’t have to be all at once) and always follow with water. ## Fuel Ideas for Intense Rides Over an Hour - CLIF BLOKS Energy Chews - Salted dates - Mashed sweet potato pouch During less intense, but longer rides, you may tolerate foods with some protein and fat. If your ride exceeds two hours, try a banana, peanut butter, and jelly sandwich, or convenient bars, like a CLIF BAR energy bar. While great before exercise, CLIF BAR was born on a bike and designed to keep you going during long, moderate-intensity activities. As with the higher intensity rides, be sure to drink plenty of water to stay hydrated. ## Fuel Ideas for Rides Lasting 2 Hours or More - Peanut butter and jelly sandwich - Homemade oatmeal energy bites - Banana and nut butter - CLIF BAR energy bar ## What Should You _Not_ Eat Before and During Cycling? You may need to avoid certain foods to prevent digestive problems and feel your best while cycling. Knowing what _not_ to eat before and during cycling may be just as important as knowing what to eat. No two people are the same and what works for your friend might not work for you. If you do experience discomfort, pay closer attention to the foods, spices, and other ingredients that may be making your stomach uneasy while training. ## Things to Avoid While Cycling - **Riding on an empty stomach. **To ride and feel your best, your body needs fuel. Skipping pre-ride food means you likely won’t feel as energized and you may have trouble focusing and regulating your appetite later in the day. An exception may be a light 30-minute morning ride. - **High-fat foods. **Fat slows digestion and may leave you feeling too full during exercise. Discomfort may be more likely with fried foods and saturated fats, so steer clear of anything battered, breaded, or creamy. - **High-protein foods. **There is a time and a place for protein and too much protein before your ride isn’t recommended. Protein takes longer for your body to digest and therefore isn’t a good fuel source to energize you on the bike. Save protein bars, protein smoothies or shakes, and other protein-rich foods for after your ride. - **High-fiber foods. **Fiber is an important nutrient found in carbohydrate foods. However, it slows digestion and absorption of energy. Leading up to your ride, shy away from high-fiber beans, lentils, whole grains, and non-starchy vegetables. ## Key Takeaways 1. Energize your rides with carbohydrates before and during activity. Make sure you’re also hydrating with water and the electrolyte, sodium. 2. Use trial and error to determine the right fueling options for you. Play around with the type, quantity, and timing of foods to customize your nutrition and feel your best. 3. CLIF BLOKS Energy Chews are a convenient and portable option that makes it easier to get ready for and sustain energy during long, hard rides lasting over an hour. If you are looking for guidance for cycling or other activities, check out Clif Bar & Company’s [Energy Hub](http://clif-cms.test/energy-hub). ## References 1. Jeukendrup AE. Nutrition for endurance sports: marathon, triathlon, and road cycling. J Sports Sci. 2011;29 Suppl 1:S91-S99. doi:10.1080/02640414.2011.610348 2. Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019;11(6):1289. Published 2019 Jun 7. doi:10.3390/nu11061289 --- # 11 Simple Snacks For 100 Calories or More Source: https://www.clifbar.com/stories/11-simple-snacks-for-100-calories-or-more Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ Do you ever get to snack time and think, “_what in the world am I going to make?!_” It’s 3 o’clock, your tastebuds are calling, and the afternoon signs of “hanger” are beginning to show … but you’re not really sure what to grab as a small nosh. Even as someone who studies and practices nutrition, I’m getting exhausted from deciding what to eat every day. If you’re feeling that way, don’t worry—it’s totally normal. To create snacks that will nourish you and satisfy snack time, try **my simple formula for nutritious snacks:** _(Note: this is a flexible formula, not a rule!)_ ## Choose two of the four food groups for each snack - **Carbohydrate**. Carbohydrates give you energy. Look for fruits, vegetables, whole grains (oats, rice, quinoa), crackers, breads, pretzels, tortillas, popcorn, and convenient options like [CLIF BAR® Minis](https://www.clifbar.com/collections/clif-bar?featured=clif-minis). - **Protein**. Protein can help keep you fuller longer. Look for nut and seed butters, beans, tofu, and plant-based protein powders like pea or soy. - **“Good” Fat**. Unsaturated fats can help make snacks delicious. Look for options like avocados, olives, vegan cheeses, olive oil, nuts, and seeds. - **Fiber**. Fiber slows digestion and can help with feelings of fullness. Whole grains, fruits, or really any kind of vegetable (celery, cucumber, carrots, greens, tomatoes, bell peppers) will bring some filling fiber to snack time. The possibilities are endless with this flexible snack formula! Don’t get too caught up in the details—just remember we want a balance of food groups in our snacks so we can nourish our bodies and help fuel our days. Now, let’s get into the snack ideas! A 100-calorie snack may be helpful to grab when you’re not _that_ hungry but want something small. For example, your next meal is within the next one to two hours, and you need a light snack to carry you through until then. ## Six 100 Calorie Snack Ideas 1. [**CLIF® Thins**](https://www.clifbar.com/collections/clif-thins) – With 5g of sugar and a crispy, crunchy texture, these are an easy snack when you need something small. 2. [**CLIF BAR® Minis**](https://www.clifbar.com/collections/clif-minis) – A perfectly portioned 100-110 calorie snack-size energy bar for days when you really need the extra boost. 3. **Carrots, celery, or cucumbers with ¼ cup of hummus **– Customize your hummus dip by adding different herbs and spices like everything bagel seasoning, zaatar, or ranch seasoning. 4. **Two to three cups of air-popped popcorn with a drizzle of oil and nutritional yeast **– Combines carbs and “good” fats for a snack that will satisfy your taste buds! 5. **Tomato and cucumber salad with a drizzle of oil and salt and pepper **– This helps keep your energy levels steady with plenty of fiber. 6. **Half-cup plant-based yogurt, berries, and nuts or seeds **– Look for yogurt with little to no added sugar. If you’re feeling a bit hungrier at snack time, you may need something over 100 calories—and that’s totally fine! Maybe you won’t be eating a meal for a couple of hours, you’re on a long commute or road trip, or you’re just hungrier than you usually are. Try not to judge your hunger levels or how much food you need to feel satisfied. Use your snack formula to build on your 100-calorie snack ideas by pairing with another food group. ## Five 100+ Calorie Snack Ideas 1. **Chia seed pudding and CLIF Thins **– Chia seeds provide omega-3 fatty acids, plus they deliver lots of fiber in just 2 tablespoons. For every 2 tablespoons of chia seeds, adds ½ cup of plant-based milk. Customize it with fruit, nuts, seeds, nut butter, and cinnamon. 2. **Whole grain toast and avocado **– Another customizable option is avocado toast! I like to top mine with some hot sauce and flaky sea salt, but you can also use cumin, everything bagel seasoning, or fresh herbs. 3. **Apple nachos with nut butter and dark chocolate chips **– When you’re craving something a little sweet, elevate your apple game by adding a drizzle of nut butter and dark chocolate chips to combine protein, “good” fats, and carbs, and fiber all in one delicious snack. 4. **Bean and cheese quesadilla **– Simply spread refried beans over a flour or corn tortilla, then sprinkle plant-based cheese on top. From here, you can microwave the quesadilla or quickly pan-fry it à la the viral TikTok tortilla trend. 5. [**Mango Mint Smoothie**](https://www.emilieeats.com/mango-mint-avocado-smoothie/) – This creamy smoothie is made with bananas, mango, avocado, and protein powder. Fits the formula perfectly! Intentionally snacking a few times per day (depending on our hunger level) can help keep energy levels steady so we don’t feel those intense crashes and spikes. Snacks also help us avoid getting ravenously hungry between meals, which doesn’t feel great (think exhaustion and lack of focus). The possibilities are endless with this flexible snack formula! Don’t get too caught up in the details—just remember we want a balance of food groups in our snacks so we can nourish our bodies and help fuel our days. --- # Celebrating the CLIF Pro Team: Part 1­ Source: https://www.clifbar.com/stories/celebrating-the-clif-pro-team-part-1 Published: 2025-01-30 · Updated: 2025-06-11 ## The Early Years—The LUNA® Pro Team aka Team LUNA Chix® The [CLIF® Pro Team](https://www.clifbar.com/athletes/clif-pro-team) is among the most storied teams in the history of professional mountain bike and cyclo-cross racing, spending 20 years at the top of the result tables. Its roster has been a veritable who’s-who of women’s off-road racing and served as inspiration for two generations of athletes. Originally known as the LUNA Pro Team (but organically known as the LUNA Chix), this program has won medals and championships in mountain bike, cyclo-cross, and off-road triathlon events. In late 2016, the title sponsorship changed from LUNA® — CLIF BAR’s women’s brand — to CLIF BAR® but everything else about the team stayed the same. ## Team Inspiration and Formation — A Day at the Beach In early 2001, the owners of CLIF BAR® were on a Greek holiday watching their daughter frolic in the surf. She was just seven years old and carefree, and they thought about what the future could hold for her as a woman (or an athlete), and it was at that moment an epiphany struck them to create an elite, all-women mountain bike team. The team would have the pay and support on par with the best men’s programs; and in LUNA®, they had the perfect title sponsor. After they returned from their trip, they reached out to Paul McKenzie, a Clif Bar employee and their go-to guy for bike-related projects, and Dave McLaughlin, a veteran of cycling team management with a reputation as a talent scout with numerous world cups and world champions to his credit as a team manager, to assemble this exciting new program from scratch. It was the late summer of 2001 during the lead-up to the World Mountain Bike Championships in Vail, Colorado, where Alison Dunlap — a Colorado native and Olympian in both road and mountain bike racing — was competing as a member of the U.S. squad. The bookmakers listed Alison as a potential podium contender but a long shot to win the world championships despite her home-field advantage of Colorado’s rarified air. The race was to take place Sunday, Sept. 16 — the Sunday after 9/11 — so things were weird amid a shroud of disbelief and shock over the previous Tuesday’s events in the world’s most cosmopolitan city. In the wake of the terror attacks, it was uncertain if the race would take place (not to mention most of the world’s flights were grounded). Fortunately, because this event was at altitude and required time to acclimate, most of the competitors had already been in the U.S. for some time to adjust to the thin air at over 8,000 feet above sea level. Ultimately, the race took place as a full field of athletes representing their respective countries toed the line. A couple of hours later and despite the odds, Alison Dunlap, waving a U.S. flag about, crossed the line as the new world champion, then collapsed to the ground in tears, surrounded by the deafening roar of the crowd. A short time later, Alison signed on as the leader of the fledgling LUNA Pro Team. With Alison aboard, the team immediately gained legitimacy and began to assemble the rest of its staff, rider, and co-sponsor roster, many of whom followed Alison to LUNA from their former team, which was folding due to lack of sponsorship. ## Marla Streb Signs Up Downhill star Marla Streb was the next athlete signed to the squad. Marla was an eccentric downhiller who first made headlines in a national ad campaign of going through her pre-race routine of repeatedly smashing into a tree and then later appearing tastefully nude on the cover of Outside magazine. Because of her antics, Marla was popular with sponsors, fans, and the mainstream media, all while posting top results as one of the world’s most accomplished downhill racers. As a member of the LUNA squad, she would go on to win the U.S. National Downhill championships, bolstered by a string of impressive international results, including a win in the world cup downhill finals in Austria. ## Katerina Nash (Hanusova) A virtual unknown named Katerina Hanusova (now Nash), rode to a quiet 11th place in Vail. Despite competing in the 1996 Olympic mountain bike race at the tender age of 17, mountain biking was really just a way to maintain fitness for her primary sport — cross-country skiing — where she was a world cup competitor and member of the Czech Olympic team heading for the Salt Lake City winter games a few months after the Vail world cup. Attending school in Reno, Nevada, and based just up the hill in Truckee, California, she was introduced to us by a friend who ran the local cross-country ski area where she trained. Although being an unknown quantity on cycling, we jumped at the chance to sign her up, not knowing that 20 years later she would come to define the team and develop into one of the most successful off-road racers of all time, one of the few — male or female — to win UCI\* world cup mountain bike and cyclo-cross races. ## Gina and Kelli The team rounded out its first-year roster with two American performers in cyclo-cross star Gina Hall and up-and-comer, Kelli Emmett. A Berkeley local and friend of Clif Bar, Gina was a star on the national cyclo-cross circuit and a member of at least two Clif Bar-sponsored cycling teams, thus a natural fit for the LUNA Chix. As a Clif Bar “insider,” Gina was adept at navigating the confines of the Fifth Street building for the most direct route to the sample table in the warehouse. Kelli was a promising future talent who joined the team upon the recommendation of Alison Dunlap. The two had been teammates on Alison’s previous team, and Alison had taken to mentored Kelli as she developed. Although no longer a member of the team, Kelli remains active and competitive in a variety of off-road race disciplines. ## Nuts and Bolts Throughout the fall and winter of 2001-2002, the LUNA Pro Team was assembled, enlisting the best sponsors and staff the bike industry had to offer — and as luck would have it, the team came out of the blocks firing, winning on their debut weekend and capping off its first season by taking the UCI\* world cup title. These results combined with strong performances throughout the year cemented sponsorships for another “two” years. And here we are now, 20 years down the trail with one of the best women’s cycling teams the sport has ever known. \*Union Cycliste Internationale, cycling’s international governing body --- # Easy Snacks for Kids on the Go Source: https://www.clifbar.com/stories/easy-snacks-for-kids-on-the-go Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Parenting little kiddos comes with massive amounts of joy and fun, but it also has its fair share of challenges. One of the most common challenges I face is feeling like I have to be a vending machine of snacks when we are on the go. The last thing any parent wants is for a fun family moment or awesome playtime to be broken up by cries of hunger! Anybody can fill a cooler or lunchbox full of snacks to get them by, but finding portable, nutritious snacks that are also easy can feel like a tall task for parents. As a parent who has been on the go with hungry kiddos many a day, I have determined that there are two types of snacks: snacks that quickly silence children but don’t last long and snacks that take a minute to settle in the stomach but keep them satisfied longer. I call these “fluff snacks” and “smart snacks," respectively. Fluff snacks are always a big hit with my boys but unfortunately, they don’t keep them energized for long, so the “I’m hungry” cycle persists. Try smart snacks that minimize empty calories and maximize important nutrients like protein, whole grains, fiber, good fats (mono- and polyunsaturated fat), calcium, vitamins, and potassium. The 2020 Dietary Guidelines for Americans highlight that many of these nutrients are still lacking in the diets of children.1 By leaning on smart snacks for your kids, you can help them get what they need to thrive. A smart snack doesn’t have to include all of these nutrients at one time because they can serve different purposes. For instance, a smart snack for fueling kids' play could include whole grains and fiber for energy while a hunger-busting smart snack might contain protein or good fats to quench little appetites for longer. Sometimes smart snacks can help little ones get important nutrients they need to thrive. Not sure what smart snacks to take on the go? Here is a list of ideas to meet all of your snacking needs: ## Snacks for Fueling Play These snacks contain energizing carbohydrates like whole grains and fruit to give active kids the energy they need to enjoy playtime uninterrupted. - [**CLIF Kid Zbar**](https://www.clifbar.com/collections/clif-kid)**® **— Organic and made with energizing whole grains, Zbar is a great on-the-go snack. The soft-baked texture and delicious flavors are always a hit with kids. Did you know that Zbar is actually “ [Smart Snack compliant](https://www.fns.usda.gov/tn/guide-smart-snacks-school)”? This means it meets the science-based nutrition standards developed and used by the USDA to encourage healthy snacking in schools. - **Whole-grain crackers **— Look for crackers with whole grains listed as the first ingredient and check for fiber in the nutrition facts panel. - **Dried fruit **— A box of raisins (or other dried fruit) can make a great portable snack for kids. There are all types of dried fruits available to choose from. - **Squeeze packets of applesauce **— Easy and portable, these are a great option for small and big kids alike. - **Popcorn **— Did you know that popcorn is a whole grain and source of fiber? The fact that it’s fun to eat is also a plus! You can use store-bought popcorn or easily make it in your microwave and portion it into baggies. - **Freeze-dried fruit **— Freeze-dried fruit has a different texture than dried fruit. If your child prefers crunchy over chewy, this is a great nutritious option. My family’s favorites are strawberry and apple slices. - **Overnight oats **— Oats aren’t just for breakfast! Make your own [overnight oats](https://jennabraddock.com/strawberry-vanilla-overnight-oats/) at home (they really only need an hour or two to sit and soften) or look for store-bought, ready-to-go options. - **Snack mix with popcorn, pretzels, nuts, dried fruit, etc. **— The sky's the limit when you make your own snack mix, and it’s fun for the kids to help make it on the weekend. Nuts, dried fruit, popcorn, and whole-grain cereal are perfect base ingredients. Boost it up with any extra add-ins for flavor and fun and you’re good to go! ## Snacks for Busting Hunger If your kiddo has a big appetite that’s hard to satisfy, choose one of these snacks with protein and/or good fat to do the trick! - [**CLIF Kid Zbar® Protein**](https://www.clifbar.com/collections/clif-kid) — These nutritious snack bars provide a good source of protein from dairy and pea protein to bust hunger and satisfy rumbling tummies. Their crispy texture and delicious flavors are sure to be a favorite with your kids. - **Nuts and trail mixes **— Trail mixes contain all kinds of ingredients but ones with nuts or dried beans provide satiating protein and good fat. You can find trail mix in single-serve packs or make your own at home. - **Nut butter and apple slices **— All nut butters contain good fats and protein. Look for single-serve cups of peanut butter and pre-sliced apples to easily pack this snack on the go. - **Roasted beans **— This might not sound like a kid-friendly snack, but crunchy, roasted beans come in a variety of delicious flavors (like BBQ) kids might just love. The common types of beans you’ll probably find in the store are broad beans, chickpeas, and edamame — and they all contain hunger-helping protein. - **Jerky **— Another on-the-go snack that is making a comeback is jerky! It’s a great way to get protein and there are so many types and flavors now available to choose from! - **Bean puffs **— Beans, like chickpeas and navy, get a makeover as a crunchy puff snack. There are even puffs made from peanuts! While they’re light and crunchy, they contain protein and fiber, so there’s no fluff here. - **Nuts and cheese packs **— In the deli section of the grocery store, you can find prepackaged duos of nuts and cheese (and other combos). These on-the-go snacks provide kiddos with protein and good fat in a powerful, tasty combo. - **Hardboiled egg **— Whether you make them at home or buy them already cooked, eggs are an awesome source of protein and are very portable. - **Energy bites **— Energy bites are an all-in-one snack that can be easy to tote around. Make some at home (like these [Blueberry Coconut Energy Bites](https://jennabraddock.com/blueberry-coconut-energy-balls/)) or look for store-bought mixes and package bites. - **Cheese sticks or circles **— The fat and protein found in cheese sticks can be very satisfying to kids hungry bellies. - **Guacamole with whole-grain chips **— Guacamole can come in single-serve cups, making it perfect to take on the go. The good fat in guac and the fiber in whole-grain chips are sure to satisfy ravenous appetites. ## Snacks to Help Provide Essential Nutrients These snacks can certainly be energizing and satisfying, but they definitely provide important nutrients kids need like calcium, vitamin D, potassium, and fiber.1 Plus, anytime you can get more veggies in your kiddos, it’s a win! - **Yogurt **— Both dairy and plant-based yogurts can be a good source of calcium and provide vitamin D. Check the nutrition facts label to make sure they’re present and choose brands providing at least 10% of the Daily Value of calcium and any amount of vitamin D. - **Drinkable yogurt and kefir **— Yogurt can be even _more _portable by choosing a drinkable yogurt or kefir. These are usually in a bottle that’s easy to drink from, and they have similar benefits to traditional yogurt. - **Chia pudding **— Chia seeds are a plant-based source of protein, fiber, and good fats. When you add them to a liquid, they create a soft gel and produce a texture like pudding. It’s really easy to make at home and portion in to-go cups (try this [Raspberry Chia Pudding](https://jennabraddock.com/raspberry-chia-pudding/)) or look for individual cups of store-bought options. - **Hummus and veggie packs **— Since hummus is made from beans, it’s actually now considered a vegetable according to the new Dietary Guidelines for Americans.1 It also provides some fiber to help support your kiddo’s digestive health.2 - **Freeze-dried veggies **— Similar to fruit, vegetables can also be freeze-dried into a crunchy, fiber-filled snack. It’s a fun and different way to enjoy your veggies and may actually get your kiddo to like new types! - [**Peanut butter frosting dip**](https://jennabraddock.com/peanut-butter-frosting-dip/)** with apple slices **— Combining yogurt and peanut butter creates a creamy, frosting-like texture that combines calcium and protein for a powerful snack. My boys love dipping all kinds of fruits into it. With this list as your guide, smart snacking is one less challenge you have to face as a parent. Go out on that family adventure or face that afternoon at the fields with confidence knowing your kids are well fueled to take on fun! ## References 1. 2020-2025 Dietary Guidelines for Americans. 9th ed. US Department of Health and Human Services and US Department of Agriculture. [https://www.dietaryguidelines....](https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials) . Published December 2020. 2. Korczak R, Kamil A, Fleige L, Donovan SM, Slavin JL. Dietary fiber and digestive health in children. _Nutr Rev_. 2017;75(4):241-259. doi:10.1093/nutrit/nuw068 --- # 5 Tips for Smart Snacking Source: https://www.clifbar.com/stories/5-tips-for-smart-snacking Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition-related activity._ With the recent rise in popularity of time-restricted eating and intermittent fasting, I find many people unsure about whether they should snack or not, and definitely uncertain if smart snacking could actually bring them benefit. The interesting thing I’ve observed as a registered dietitian is that my clients complain about dips in their energy throughout their day but don’t necessarily connect it to the need to fuel with food. Parents recognize when their kids are crabby or dragging due to low energy, but for some reason as adults, this connection is not as easily made. No matter the reason why you may not be snacking right now, I encourage you to step back from the chaos of your day and really think about how your energy ebbs and flows. When your demands are high in your day, are you fueling your body to have the energy it needs to meet that demand? I commonly find the answer is “no”. Instead of letting snacks be an afterthought or even something you avoid, experiment with healthy snacking to see if it makes a difference in how well you function and feel in the day. _**Here are 5 tips to help you be a smart snacker and pick a nutritious snack:**_ ## Tip #1: Eat snacks during the day, instead of the evening Perhaps the most basic benefit of snacking is the most overlooked: maintaining energy levels. Eating snacks can help provide a bridge between meals and prevent the dips in energy you might be experiencing. Mid-morning and mid-afternoon are common times this can happen and a great place to start with experimenting with what works for you. In my experience, many people skip daytime snacks and instead choose to snack in the evening, a time when their energy demands are lower. Evening snacking has been associated with less healthy eating habits and more distracted eating. Conversely, mid-morning or midday snacking has been associated with a higher fruit and vegetable intake, higher overall diet quality, and less distracted eating.1 Experiment with trying a smart snack any time during the day when you go longer than a few hours without eating. See if it makes a difference in the way you feel and perform. ## Tip #2: Choose snacks that fill nutrient gaps Instead of snacking on whatever presents, think about using snacks as opportunities to get nutrients that you, and most Americans, are lacking. The average adult gets about 24% of their total calories from snacks so it’s important to pay attention to what those are.2 According to the 2020 Dietary Guidelines for Americans, adults 19 and up still have some work to do in meeting recommendations for a healthy diet. Specifically, nearly 90% of the US population does not eat enough vegetables (shocker, I know) but 98% are also falling short in eating whole grains. In addition, calcium, potassium, fiber, and vitamin D are all under-consumed nutrients.3 Why not use your snacks to chip away at some of these goals, not just because you know you should, but because it could make a difference in your health? Try whole grains and vegetables as a snack or try freeze-dried veggie snacks which contain a good amount of fiber and potassium. ## Tip #3: Choose snacks with protein and fiber Another byproduct of snacking between meals is greater satiety throughout the day.4 Practically speaking this means that adding in snacks means you need less food at meals to feel satisfied, a perk that could have a host of benefits. Of all the possible nutrients available in snack foods, protein and fiber have been found to be the most satiating.4 This could potentially translate into having better energy longer and being more productive by avoiding distractions from hunger or cravings. Keep an easy-to-grab, satisfying snack at your workstation like [CLIF® Nut Butter Bar](https://www.clifbar.com/collections/clif-nut-butter-bar), which delivers both whole grains and 5–7g (8–10% DV) of plant protein. It’s a perfect, quick solution for a hunger-fighting snack. Another favorite quick snack is roasted edamame, which is chock-full of protein and fiber. ## Tip #4: Choose snacks that you enjoy Your perceived enjoyment of a snack is really important. Generally speaking, “indulgent snacks” are perceived as tastier and satisfying, while “nutritious snacks” are considered less pleasurable and require more self-control. Studies have found that people respond very differently to the same snack food based solely on how the snack was positioned to them. For example, in one study, when a snack was framed as “healthy”, people reported less satisfaction and greater hunger afterward compared to when it was described as a tasty treat.5 If you find that you also think this way, it might be time to work on this storyline and broaden your horizons. It can be helpful to stop seeing food as either good or bad. There very well may be times when you would simply like to enjoy a delicious snack to break up the day, and there is absolutely nothing wrong with this. Thinking through what you would really enjoy eating and mindfully making a selection can help you feel physically, mentally, and emotionally satisfied. ## Tip #5: Limit distractions when snacking It’s all too easy to snack while doing just about anything else. The day gets busy, I know, but I want to challenge you to try taking even just a moment to focus on your snack. This is partly so that you can execute tip #4, enjoying your snack, but also because distracted snacking seems to have consequences. Studies have found that distracted snacking tends to lead to overeating and less nutritious choices.4 Have you ever eaten something so fast or while distracted that you don’t even remember tasting it? I know I have. This could trigger overeating, not because you are truly hungry or need energy, but because you just feel short-changed by your eating experience. Distracted eating will happen; it’s normal. You can, however, practice more mindful snacking by asking yourself some quick questions before reaching for a snack: - Am I bored? - Am I hungry? How hungry? - Is my energy level dropping? - Am I experiencing stress? - Do I want to celebrate? - Do I need a break? The very act of recognizing how you feel or what’s actually going on in your head is mindfulness. It’s the first step to then choosing whether you need to snack or not and what food might best serve you at that moment. Whether you choose to snack or not, remember that smart snacking is a tool you have to better manage your energy, mood, and your health. It’s not all-or-nothing either. You can use nutritious snacks some days and, on other days, you may not need them. It’s all about changing your mindset around snacks and experimenting with what works best for you. ## References 1. Barrington W, Beresford S. Eating Occasions, Obesity and Related Behaviors in Working Adults: Does it Matter When you Snack? Nutrients. 2009. 11:2320. 2. Hess J, Jonnalagadda S, Slavin J. What is a snack, why do we snack, and how can we choose better snacks? A review of the Definitions of snacking, motivations to snack, contribution to dietary intake and recommendations for improvement. Adv Nutr. 2016. 20167:466-75. 3. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020-2025 Dietary Guidelines for Americans. 9th Edition. December 2020. Available at: [https://www.dietaryguidelines....](https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf). 4. Njike V, Smith T, Shuval O, Edshteyn K, Kalantari V. Snack Food, Satiety, and Weight. Adv Nutr. 2016. 7:866-78. 5. Schlinkert C. Gillebaart M, Benjamins J, Poelman M, Ridder D. The snack that has it all: People’s associations with ideal snacks. Appetite. 2020.152:104722 --- # Eating Smart for Active People Source: https://www.clifbar.com/stories/eating-smart-for-active-people Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ The earth is one of our most precious resources. And we have a duty to protect the outdoor places where we play, not just for our enjoyment but also for the enjoyment of generations that follow. As a new mom, I feel a heightened sense of urgency to protect our earth from the harmful effects of climate change so my son can also enjoy the outdoor spaces I love. One simple action we can take is to make more sustainable food choices. The foods we choose to eat are one of the most important things we can do to support our health and well-being. And the foods we choose to eat also impact the health and well-being of our planet. Our daily habits impact our climate, so it’s important to strive to align our food choices with our own individual health goals, as well as the health of our planet. ## What Does Sustainable Eating Look Like? A [healthy, sustainable diet](https://www.clifbar.com/stories/everything-to-know-about-sustainable-eating) is one that provides nourishment through primarily plant-based foods, has a positive impact on the earth, is accessible and affordable, and is produced in a way that treats people fairly. The bottom line? When considering how to fuel sustainably, understanding how a food is grown and made can be just as important as how it makes you feel on or off the trail. So how do you choose foods that will sustain both you and the planet during exercise? Here are some tips: **1. Start with a **[**plant-based diet**](https://www.clifbar.com/stories/what-is-a-plant-based-diet)**.** Prioritize fruits, vegetables, whole grains, and plant-based proteins like nuts, seeds, and legumes. You don’t have to eliminate animal proteins but try to consume them in smaller quantities. Make sure to choose a diverse diet that works best for you. ## Can a Plant-Based Diet Fuel My Activity? Many people think it’s tough to get enough protein from a plant-based diet. That’s a myth. 1,2 Although animal proteins are considered a “complete” protein (containing all the essential amino acids), plant-based proteins [can be just as effective](https://www.clifbar.com/stories/pea-protein-the-option-for-plant-based-performance) when varied sources are consumed in the right amounts. A combination of mostly plant-based protein, with the occasional animal source, is a good way for many active people to prioritize the health of the planet while still meeting their protein needs. With that said, when following a plant-based diet, you may have to be more intentional about your protein intake. Planning your day helps set you up for success. Timing your protein intake around your activities can help support your fitness goals and energy needs. Eating mostly plant-based means bringing more awareness to protein intake, but it can be easily accomplished by including a balanced mix of the following: - **Soy: **tofu, edamame, tempeh - **Other Legumes: **green peas, lentils, split peas - **Beans: **black beans, chickpeas, refried beans, hummus - **Nuts/Seeds: **cashews, almonds, peanuts, nut butter, sesame seeds, chia seeds, hemp seeds - **Whole Grains: **oats, quinoa, brown rice, kamut, wild rice Eating some combination of these foods is the best way to ensure you meet your protein needs. Be sure to speak with a registered dietitian or use the [Active Nutrition Guide](https://www.clifbar.com/stories/feeding-and-inspiring-active-lifestyles#guide) to help you build a customized eating plan and keep you on the move. **2. Know how to fuel on the go. **Healthy, sustainable diets don’t have to be exclusively homemade to benefit people and the planet. When selecting fuel on the go, look for options that feature plant-based ingredients and third-party certifications such as USDA Organic, Rainforest Alliance Certified™, and Fair Trade Certified™. These verified seals help ensure these foods are sourced in a way that’s fair and equitable for both the people who grow and make them, as well as for the planet. Choosing foods crafted by companies with thoughtful values and commitments around things like [eco-friendly packaging](https://www.clifbar.com/stories/packaging-with-purpose), [zero waste practices](https://www.clifbar.com/stories/zero-waste), and [paying employees a living wage](https://www.clifbar.com/stories/award-winning-people-friendly-bakeries) is another way your choices can have a more positive impact. ## What Are Some Nutritious Sustainable On-the-Go Options to Fuel Fitness? For a quick, on-the-go option, [CLIF BAR®](https://www.clifbar.com/collections/clif-bar) is an optimal blend of plant-based protein, fat, and carbs for fueling before or during a workout. This new bar features a mashup of fan-favorite flavors and is made with organic rolled oats and Rainforest Alliance-certified cocoa, making it an ideal choice for sustainable eating when on the move. Active people have different needs, and it’s important to source foods that are both sustainable for the people and the planet. Although eating homemade foods is ideal at mealtimes, eating occasions surrounding a physical activity (before, during, and after) can be fueled by sustainable, nourishing, on-the-go options. **3. Match your food with your movement.** Different types of activity require different foods. Before selecting a food, consider the type of movement and energy requirement of the activity. Fueling a pickup basketball game will look different from fueling a trail run. Consuming the right foods before, during, and after an activity helps to meet your energy needs and feel your best. For activities lasting about 60 minutes, focus on eating before your workout. For activities lasting over 90 minutes, it’s important to also take in fuel during the activity to energize your working muscles. Even if you are more of an everyday athlete, choosing the right fuel for your activity will give you the energy you need to feel and perform at your best. Here are some examples of the timing and type of fuel to choose: - **Before: **One to two hours before a physical activity, look for a mix of carbohydrates, fat, and plant-based protein. The goal of this food is to energize your body for an activity as well as make sure you don’t feel hungry during your workout routine. Some good examples are yogurt with granola, oatmeal topped with nuts and fruit, or CLIF BAR. - **During: **For activities lasting over 90 minutes, fueling during the activity will provide continuous energy to working muscles to stave off fatigue and keep you moving. Ideally look for a mix of simple carbohydrates in an easy-to-carry form. For example, if out on a long bike ride or an all-day hike, pack up a PB&J sandwich, CLIF BAR, or a tortilla with banana and honey. - **After: **Recovery begins as soon as the activity ends. Replenish, restore, and rebuild by choosing foods with a combination of complete proteins and carbohydrates. Within the first 30-60 minutes after an activity, try to eat foods like a smoothie with plant-based protein powder, chocolate milk, or avocado toast with an egg. ## What Does a Day of Sustainable Eating Look Like? Elite athletes aren’t the only ones who benefit from good nutrition and planning. Here’s what a day of sustainable eating might look like for someone who is moderately active: - **7 am Breakfast: **Avocado toast or oatmeal topped with nut butter and a banana - **11 am 1-2 hours pre-activity: **CLIF BAR - **Noon: **1-hour spin class - **Immediately post-spin: **Recovery smoothie with a banana, peanut butter, and pea protein - **1 pm Lunch:** Mediterranean Chickpea Salad - Mix canned chickpeas (drained), chopped cucumbers, kalamata olives, bell peppers, and crumbled feta cheese with Greek dressing. Serve atop cooked quinoa with a side of hummus and whole grain crackers. - **3 pm Afternoon Snack: **Plant-based yogurt - **6 pm Dinner:** Tofu Noodle Bowl - Drain and press extra**-**firm tofu, then marinate in ginger, garlic, and soy sauce. Sautee until golden brown. Serve over cooked soba noodles with sliced green onion and sesame seeds. For extra veggies, add carrot ribbons, asparagus, or broccoli! Remember, try mixing up the foods you eat to get a variety of vitamins, minerals, and beneficial plant nutrients every day. Plus, eating a variety of foods keeps it interesting for your taste buds! ## References 1. Lynch H, Johnston C and Wharton C. Plant-based diets: considerations for environmental impact, protein quality, and exercise performance. _Nutrients_. 2018;10(12):1841 2. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets, 2016. Accessed from: [https://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx](https://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx) --- # 15 Delicious Snacks for Picky Eaters Source: https://www.clifbar.com/stories/15-delicious-snacks-for-picky-eaters Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Children go through many stages of development as they grow. As parents, some of these stages are easier to manage than others. Picky eating behavior is one stage that can certainly be a challenge as it often catches you by surprise and can be highly emotional. ## Picky Eating Prevalence If you are a parent of a picky eater, take heart — you are not alone. Studies have found that picky eating tendencies appear in anywhere from 6%-50% of the population of children. The most widely accepted definition of picky eating is children who “consume an inadequate variety of foods through rejection of a substantial amount of foods that are familiar (as well as unfamiliar) to them.”1 It can be frustrating but also very normal for children to change their minds on foods all the time. Many kids can likely be labeled as picky eaters at some point in their growing years, but it’s usually a phase that passes with time. Researchers can’t quite nail down the age where picky eating habits peak, but it does seem to begin most commonly in the toddler years. For many kids, picky eating habits can continue during grade school, and it’s not uncommon for some of these tendencies to follow them into their preteen years too.1 ## How to Encourage Picky Eaters Picky eating tendencies in children can arise for many reasons. One of the most common is related to parental modeling of eating behaviors. Kids follow the behaviors of their parents. Therefore, the more variety in the parents’ diet, the more likely children are to adopt similar eating habits, now or later in their life. While you can’t control your children’s eating preferences, there are many things parents can easily do to promote a positive eating environment. - Use positive language to describe food and the kind of eater your child is. For instance, when my child says, “I hate that food,” I will follow up with something like, “You may not like it now, but one day you might.” - Model the behaviors you want your child to display by eating a wide variety of foods, trying new things, and talking about taste preferences. In our home, we will talk about how some foods may not be our favorite, but we eat food for a lot of different reasons. - Provide a reasonable variety of options that allow children some choice in their eating. A good rule of thumb is to provide two choices for either a snack or item in a meal. - Think about the textures your child prefers and try to offer options that are similar. On occasion, offer one other option of a different texture to expose them to it, keeping in mind it can take up to 15 positive exposures before they decide they like the food. This helps children become comfortable with the idea of food variety and may lead to better acceptance later in life.2 - Change the shape of less desirable foods to see if it helps with acceptance. For example, broccoli slaw is a fun alternative to whole broccoli that can taste less bitter and be easily incorporated into meals. - Get your kids involved in grocery shopping and food prep. Give them the freedom to pick one food item or choose a recipe to make together. - Stay the course and stay calm. Know that many families deal with picky eating seasons, and allowing negative emotions to heighten will not help. The goal is to help your kids be open and adventurous eaters as adults, and this can take years of investment to create. For more tips on managing picky eaters, check out [Winning Over Picky Eaters](https://www.clifbar.com/stories/winning-over-picky-eaters) and these strategies from the [American Academy of Pediatrics](https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Picky-Eaters.aspx) and [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/childrens-health/art-20044948). ## _Nutritious Snacks for Picky Eaters_ _Think of snack time as an experimental and exploratory eating time. It’s the perfect opportunity to present new flavors or textures alongside other favorite foods. Perhaps you present one bite of a new food with your child’s go-to choice. Take the pressure off by encouraging your child to simply explore the food through their senses of touch, smell, and sight and describe it to you. Don’t pressure him or her to put it in their mouth to taste it right away. The more they explore the food, the more they may feel comfortable tasting it._ _Texture and flavor are important qualities to consider when presenting new snacks. If your child enjoys crunchy textured foods, then offering other crunchy snacks to try may be more easily accepted._ _Here’s a list of tasty snacks, organized by texture, to try with your picky eater._ ## Chewy Texture Snacks - [**CLIF Kid Zbar®**](https://www.clifbar.com/collections/clif-kid-zbar) is an organic snack bar with a soft-baked texture and delicious familiar flavors kids love like Chocolate Chip, Iced Oatmeal Cookie, and Chocolate Brownie. With energizing whole grains and a good source of fiber,\* this bar can fuel even the pickiest of eaters during playtime. - **Mini muffins **are just a smaller version of your favorite muffin and happen to be a delicious and familiar vessel for nutritious ingredients. Mini is always more fun! Try these recipes for whole-grain-based [Morning Glory Muffins](https://jennabraddock.com/morning-glory-veggie-muffins/) (try using only one mix at a time — carrots, apple, raisins, or nuts) or [Whole Wheat Blueberry Muffins](https://jennabraddock.com/whole-wheat-blueberry-muffins/) and simply bake them in mini muffin tins for about two-thirds of the baking time. - **Quesadillas **are a kid-friendly food that can easily be turned into a snack-size portion. Use smaller tortillas and fold them in half after stuffing with a sprinkle of shredded cheese. You can try adding an ingredient to the cheese stuffing like a tablespoon of beans, shredded zucchini, or avocado to encourage tasting new foods. - **Toast **can be like a blank canvas for little snackers to create a masterpiece. Look for white whole-wheat bread that is a softer and more visually accepted whole-grain option, and present several topping choices for kids to play with. Sliced fruit, nut butters, avocado, cream cheese, dried fruit, granola, and more can be fun options to try. - **Fruit leather and dried fruit **are a great way to encourage trying new fruit. Allow kids to play with them, cut out fruit leather shapes, and create food art. Trying a certain fruit leather or dried fruit may lead them to try the fresh fruit version. - **Black olives **are very fun to play with; who hasn’t stuck them on all five fingers as a child? Olives are a nutritious, whole-food snack your child might be open to trying. It’s an easy side to add to meals too. _\*Per 40 grams. Contains 4-5 grams of total fat per serving._ ## Crunchy Texture Snacks - [**CLIF Kid Zbar® Protein**](https://www.clifbar.com/collections/clif-kid-zbar-protein) is a crispy snack bar that comes in delicious, familiar flavors like Cookies ‘n Creme, Chocolate Chip, and Cinnamon Crunch. If you struggle to get protein into your picky eater, this bar provides 5 grams of hunger-helping protein from dairy and pea protein in a tasty, crunchy on-the-go snack. - **Popcorn **is actually a nutritious snack choice. It’s a whole grain, it contains fiber, it’s fun to eat, and it comes in a variety of flavors. - **Apple or banana chips **are one way to introduce these staple fruits to your kids. Both of these are delightfully crunchy and lightly sweet. - **Cucumbers **seem to be a well-liked green vegetable by many children. Serve them with various dips to encourage interest. - **Building your own trail/snack mix **is a fun afternoon activity that encourages kids to play with their food and serve their preferences. Add a couple of items that may not be their current favorite to encourage them to experiment. ## Smooth or Creamy Texture Snacks - **Smoothie bowls **are basically the same thing as smoothies in a glass, just poured into a bowl and eaten with a spoon. For reasons beyond my understanding, some kids (including my son) just like this version better! You can even make it more fun by letting them add toppings. - **Pizza sauce**, offered as a dip for produce and crackers, is a fun way to eat your vegetables. Challenge your kiddos to make the most interesting snack combo and provide dippers like celery sticks, cucumber slices, tiny pieces of broccoli, bell pepper strips, string cheese, and crackers. - **String cheese **comes in a variety of flavors and encourages kids to play with their food while they eat it. - **Drinkable yogurts **may be more appealing to kids than eating yogurt with a spoon. The texture is more like a thin milkshake and comes in fun flavors and packaging. You can even poke the top with a straw and drink it. Remember that this season of picky eating will not last forever. Remember the goal, which is to expose your child to a variety of foods, encourage their curiosity, and plant the seeds for interest in nutritious food choices later in adulthood. ## References 1. Taylor, C. M., & Emmett, P. M. (2019). Picky eating in children: causes and consequences. _The Proceedings of the Nutrition Society_, _78 _(2), 161–169. [https://doi.org/10.1017/S00296...](https://doi.org/10.1017/S0029665118002586) 2. Levene, I. R., & Williams, A. (2018). Fifteen-minute consultation: The healthy child: “My child is a fussy eater!” _Archives of disease in childhood. Education and practice edition_, _103 _(2), 71–78. [https://doi.org/10.1136/archdi...](https://doi.org/10.1136/archdischild-2016-311787) --- # A Dietitian's Guide to Gluten-Free Snacks for Kids Source: https://www.clifbar.com/stories/a-dietitians-guide-to-gluten-free-snacks-for-kids Published: 2025-01-30 · Updated: 2026-05-23 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ Hey there, parent! If you’ve found yourself here, I’m guessing you are on the hunt for information about gluten-free snacks for kids. There are many reasons why you could be looking for ideas. Perhaps you’ve recently learned your child would benefit from going gluten-free, or one of your child’s friends is gluten-free, and you don’t know how to support them. In many cases, extracurricular activities may even require options suitable for gluten-free children. Whatever the reason might be, if you’re looking for somewhere to dive into the world of gluten-free snacks for kids, you’re in the right place. ## Gluten 101 First, let’s quickly review what gluten is and why someone might be avoiding it. Gluten is the name for a certain protein found within wheat, barley, rye, and triticale (a hybrid of wheat and rye). Gluten is not inherently bad, and it does have properties that are helpful for making many foods — like helping dough to rise, which adds stretchiness to pizza dough and chewiness to baked goods. If someone is sensitive, allergic, or intolerant to gluten, however, it can be problematic. ## How to Spot a Gluten-Free Snack Gluten is easy to spot in foods that are clearly made with wheat, barley, or rye, but it can also sometimes be tricky to identify. Many food companies label their foods as “gluten-free” to help shoppers find them easily. Since the FDA has established standards on what it means to be labeled “gluten-free,” this can be trusted. On food without this claim or where you see phrases like “made with no gluten-containing ingredients,” it’s always wise to double-check the ingredients list on the package to be certain. Some less-obvious gluten-containing ingredients include durum, semolina, graham, malt extract, malt vinegar, and brewer’s yeast. For an extensive list of gluten-containing foods, visit [https://celiac.org](https://celiac.org/gluten-free-living/what-is-gluten/sources-of-gluten/). You may also sometimes find a statement on the package that says “produced in a facility that also processes wheat.” This means there may be a risk for cross-contact with gluten when the food is manufactured. For those with severe gluten allergies, it’s prudent to avoid this food, but truly it’s a personal decision based on your unique situation. It’s best to check with your physician to understand your child’s specific needs. ## What Makes a Good Gluten-Free Snack for Kids? Beyond just the absence of gluten, it’s also good to look for well balanced snacks. Protein can help kids stay fueled and satisfy hungry bellies. When it comes to gluten-free snacks, aim for a variety that gives kids an array of nutrients, textures, and flavors to choose from. ## Gluten-Free Packaged Snack Foods These snacks come in bags or boxes and may require you to read the label and look closely at the ingredient list: - [**Zbar Protein**](https://www.clifbar.com/collections/clif-kid-zbar-protein) is a delicious, whole-grain crispy snack bar perfectly crafted for kids. It contains organic oats and is a good source of hunger-helping protein (from dairy and pea protein). The bars come in yummy flavors like Cookies ‘n Creme, Chocolate Chip, Chocolate Mint, and Peanut Butter Chocolate. - **Veggie straws and chips **are a kid-friendly crunchy snack that nods to a little vegetable action. Most are potato based with veggie powders added in. - **Rice cakes **have been around a long time and continue to be a great gluten-free snack option. They are made with whole grains, which is always a nutritious win for kiddos. Plus, there are many fun flavors to choose from now. - **Fruit and veggie puree squeeze pouches **are now available in many flavor options and combinations. These are an easy, portable way to take fruits and veggies on the go. - **Fruit cups **are a fun option for snacking, especially on the go where you don’t have access to refrigeration. Look for types packed in 100% juice. - **Fruit leather **is an option that might be more interesting to kids than straight-up dried whole fruit. Look for options sweetened with fruit purees and no artificial colors or flavors. You can find them in most grocery stores, likely with the dried fruit. - **Apple chips **are dehydrated apples that taste amazing. Since the only ingredient is typically apples, there’s no gluten to be found. - **Gluten-free crackers and pretzels **used to be a rare find, but many snack food companies now offer a variety of gluten-free options. Many are made with seeds or brown rice and have the necessary, traditional crunch. - **Trail mix **is a classic snack that can satisfy all kinds of snack cravings. There are a ton of flavor options, but always check the label to be sure gluten-containing ingredients are absent. - **Bean puffs **are a crunchy kid favorite that also has boast-worthy good nutrition. They are often made with several types of beans, peanuts, or even sweet potatoes, which all provide fiber and protein. You’ll easily find them at natural food stores, but they are becoming more prevalent at all types of grocery stores. - **Gluten-free cereal **is an easy option for snacking and can be used in a variety of ways. Cereals made with oats, corn, or rice are most common. - **Gluten-free whole-grain waffles **are not just for breakfast; they also make a yummy snack. Top with peanut butter or fresh fruit for a wholesome snack. - **Plantain chips **are crunchy fried green plantains and a delicious gluten-free option for chip lovers. Most are made with simply plantains, salt, and oil. - **Seaweed snacks **are a hot new snack taking kid snacking by storm. They are roasted seaweed sheets salted or flavored. They often come in single-serving packs that are perfect for on-the-go snacking or lunch boxes. - **Gluten-free granola **is always a welcome addition to yogurt, milk, or fruit. ## Naturally Gluten-Free Snack Foods These snacks fall into food groups that are naturally gluten-free: - **Fruits and vegetables **are the ultimate gluten-free snack as they provide great nutrition and flavor. None are off-limits, so keep serving them to kiddos! - **Popcorn **(and corn in general) is totally gluten-free and always a fun snack choice. It’s super easy to pop in the microwave or find pre-popped varieties in grocery stores. - **Yogurt **is a good source of calcium and often vitamin D and protein. With many flavor options available, it’s hard to ever grow tired of this gluten-free snack. - **Cheese**, the ultimate fan favorite, is naturally gluten-free. Single packaged cheese, like sticks and circles, always makes an easy snack. - **Dried fruit **of all kinds are gluten-free, so enjoy the rainbow of options. Be sure to read the label to ensure they’re not processed in a facility that also makes gluten-containing foods. - **Nut butter **is a very versatile snack food offering the addition of satisfying protein and good fat to so many foods. Swipe it on celery, a banana, gluten-free pretzels, and more for the most delicious of snacks. - **Guacamole**, thank goodness, is a wonderful gluten-free dip for all kinds of foods. - **Corn tortillas **can be the base of tasty snacks like mini quesadillas, peanut butter, and banana roll-ups, and more! - **Hard-boiled eggs **are a great way to get satisfying protein — deviled eggs are a satisfying option too. - **Cottage cheese **is a perfect snack food. Stir in your favorite fruit or use it as a dip with veggies. Double-check the ingredients to make sure there is no “food starch” in it as this can be made from wheat. - **Edamame **in all its forms is a great protein snack. Eating the bean right out of the pod is a fun way for kids to enjoy vegetables, and roasted varieties make a wonderful on-the-go snack too. ## Homemade Gluten-Free Snacks Here are a few gluten-free snacks for kids to make at home: - **Smoothies **enable you to easily customize ingredients to meet your kid’s preferences and gluten-free needs. A good rule of thumb is to include at least one vegetable (like spinach, carrots, or frozen cauliflower rice), one fruit (like berries, bananas, or mangoes), and a source of protein like milk, silken tofu, or pea protein powder. Try this [Kid-Friendly Green Smoothie](https://jennabraddock.com/kid-friendly-green-smoothie/) recipe for a guaranteed winner. - **Chia pudding **is ridiculously easy to make and very nutritious. Kids may enjoy making it with you. Puree fresh or frozen fruit and stir in chia seeds. Add liquid if needed, then let it chill in the fridge for about an hour. Try this [Raspberry Chia Pudding Recipe](https://jennabraddock.com/raspberry-chia-pudding/). - **Energy balls **can be made with a wide variety of ingredients, making them very customizable to your kid’s likes. Here’s a delicious recipe for [Blueberry Coconut Energy Balls](https://jennabraddock.com/blueberry-coconut-energy-balls/) to try. - **Yogurt parfaits **always bring a smile to my boys’ faces. They make me smile too because they are a balanced snack, perfect for powering through the afternoons. Layer yours with any yogurt, gluten-free granola, and fruit. - **Ants on a log **may be a snack you forgot about, but it’s completely gluten-free and is a delicious snack that stands the test of time. - **Apple slices **with either cheese or peanut butter make a sweet and savory combo that always hits the spot. - **Gluten-free snack mix **is a fun, interactive activity that kids can get involved with. Set out bowls of ingredients like gluten-free cereal, chopped Zbar Protein bars, dried fruit, nuts, chocolate chips, mini rice cakes, plantain chips, and roasted edamame and let them build their own gluten-free snack. Going gluten-free is a lot easier than it used to be. Thanks to great brands and products like Zbar Protein, gluten-free snacks for kids are now a breeze. I hope this guide gives you a lot of tricks up your snack-game sleeve and the confidence to identify gluten-free foods for your family and friends. --- # How to Add More Fiber to Your Diet Source: https://www.clifbar.com/stories/how-to-add-more-fiber-to-your-diet Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Most Americans are not getting enough fiber. Recent studies show that 90% of women and 97% of men aren’t meeting the recommended intakes for fiber.1 But before you can increase your fiber intake, you first need to know what it is and why it’s important. There’s a lot to learn about fiber and how to meet your needs, but having this information can make a big difference to your health and the way your body feels. ## What Is Fiber and How Much Do You Need? Fiber is a carbohydrate found in plant foods like fruits, vegetables, nuts and seeds, legumes (beans) and lentils, and whole grains. When you think “fiber,” you should think “plants” because that’s where you’ll find it in your diet. The Dietary Guidelines for Americans recommend adult women consume 25 grams of fiber per day and adult men consume 38 grams per day.1,2 It’s easier than you may think to meet your fiber needs with a wide variety of foods that are delicious and fit into your busy lifestyle. Think fruits, veggies, nuts and seeds, and snacks designed with plant-based ingredients and fiber in mind like [LUNA® Bar](https://www.clifbar.com/collections/luna). ## Why Is Fiber Important? Getting enough fiber from plant-based foods can help you meet your daily needs and keep your body functioning at its best. Different types of fiber — soluble, including prebiotic soluble fiber, and insoluble fiber — work differently but in harmony to support the health of your digestive system.3 Some types of fiber slow down the digestion of the food you eat, others help with bowel regularity, and some even support the increase of good bacteria in your gut. ## Slowed Digestion Fiber is very filling, and both soluble and insoluble types can help slow down how fast food moves out of the stomach. If you find yourself getting hungry soon after eating, it might be time to include more of these types of fiber in your diet. LUNA Bar can help! Did you know that in addition to most LUNA Bars being a good source of fiber\*, most are also considered low glycemic\*\*? Low-glycemic index foods digest slowly for prolonged levels of energy. \*_Contains 6-10 grams of total fat per serving._ _\*\*LemonZest, Blueberry Bliss Flavor and Mash-Ups are not low glycemic index._ ## Regularity Fiber provides bulk for healthy stool to ensure the digestive tract has the right frequency of bowel movements.2 Insoluble fiber is the roughage that helps move your digestive tract along, keeping you on a regular rhythm of having bowel movements.2 Soluble fiber is the type of fiber that thickens as it absorbs water. It creates bulk in the stool for healthy digestion. Both soluble and insoluble fiber help the body regulate the pace and quality of bowel movements.2 ## Easy Ways to Add Fiber to Your Diet Fiber doesn’t have to be boring! And it’s easier than you may think to meet your needs. LUNA Bar has 10 mouthwatering products and flavors like [LemonZest®](https://www.clifbar.com/products/luna-bar-lemonzest), [Blueberry Bliss Flavor](https://www.clifbar.com/products/luna-bar-blueberry-bliss)\*, [Chocolate Dipped Coconut Flavor](https://www.clifbar.com/products/luna-bar-chocolate-dipped-coconut), [Nutz Over Chocolate®](https://www.clifbar.com/products/luna-bar-nutz-over-chocolate), [Chocolate Cupcake](https://www.clifbar.com/products/luna-bar-chocolate-cupcake), [White Chocolate Macadamia Flavor](https://www.clifbar.com/products/luna-bar-white-chocolate-macadamia), [Chocolate Peppermint Stick®](https://www.clifbar.com/products/luna-bar-chocolate-peppermint-stick), and [Mash-Ups™ LemonZest® + Blueberry](https://www.clifbar.com/products/luna-bar-lemonzest-blueberry), [LemonZest® + Raspberry](https://www.clifbar.com/products/luna-bar-lemonzest-raspberry), and [LemonZest® + Coconut](https://www.clifbar.com/products/luna-bar-lemonzest-coconut). You have a lot of delicious options. _\*Blueberry Bliss Flavor is not a good source of fiber._ These bars range from 2 to 4 grams of fiber per bar so you get delicious flavor and good-for-you fiber, too. To increase fiber in your day, start by making simple swaps or bumping up meals and snacks with foods you already know and love. Here are a few ideas: ## At Breakfast: - Did you know that despite its creamy texture, avocado actually contains fiber? Spread a piece of hearty whole-wheat toast with a smear of mashed avocado for fiber two ways in the morning. - Add a tablespoon of chia seeds or ground flaxseeds to your oatmeal. Whichever kind you like, steel-cut or rolled, you’ll get the benefit from this fibrous whole-grain cereal. ## At Lunch: - Make a salad with spinach as the base. Top it with nuts and seeds for even more fiber in one dish. - Enjoy a cup of lentil soup. Consider adding vegetables you enjoy like carrots, sweet potatoes, or spinach to boost the fiber even further. ## For a Snack: - Grab a piece of fibrous fruit like a pear, orange, or apple. - Pack a LUNA Bar like Chocolate Dipped Coconut Flavor or White Chocolate Macadamia Flavor that delivers 8 grams of plant protein and a good source of fiber‡ at 3 grams. ‡_Contains 7 grams of total fat per serving._ ## At Dinner: - Serve a side of steamed or roasted broccoli to any dish you’re enjoying. Add fresh herbs to boost the flavor and create a vegetable dish you really enjoy. - Offer steamed artichoke as an appetizer; it’s fun to share and is a delicious start to the meal. Simply trim the outer leaves of the artichoke, slice off the pointy top (about ½ inch), then steam it for 30 minutes. - Make a filling whole-grain side. Consider options that cook quickly like quinoa, bulgur wheat, or barley. ## 10 On-the-Go Snacks to Help Increase Fiber Intake You can easily grab a fibrous snack on your way out the door. Keeping these foods with you can help you meet your fiber needs while you’re on the go. Here are a few portable and delicious options: - LUNA Bar - Bananas - Sliced strawberries - Carrot sticks - Pistachios - Snack-sized bag of popped popcorn - Sunflower seeds - Roasted chickpeas - Whole-grain crackers - Half an almond butter sandwich on whole-wheat bread Getting more fiber into your diet can be quite simple. Grab simple, delicious, and fibrous foods at breakfast, lunch, dinner, and snack time to help you meet your needs. ## References 1. Dietary Guidelines for Americans, 2020-2025. 9th Edition. U.S. Department of Agriculture and US Department of Health and Human Services. December 2020. Accessed June 25, 2021. 2. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. _J _Acad Nutr Diet. 2015;115(11):1861-1870. doi:10.1016/j.jand.2015.09.003 3. Holscher HD. Diet Affects the Gastrointestinal Microbiota and Health. _J _Acad Nutr Diet. 2020;120(4):495-499. doi:10.1016/j.jand.2019.12.016 --- # 12 After-School Snacks Source: https://www.clifbar.com/stories/12-after-school-snacks Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ The back-to-school season is a welcomed structure to many families’ schedules. Summertime can certainly be fun, but it often comes with parents constantly pivoting to accommodate their kids’ looser schedules. When school is in session, life is more predictable — including meal and snack times. When kids bust through the door in the afternoon, spirits and appetites are high. Feeding them a snack that helps boost their energy is a must, especially if you’re running off to another activity like sports or lessons. The real challenge for parents is finding snacks that do all that good while also being nutritious. After-school snacks can be a powerful source of energy or a total bust that leads to the constant nagging of “I’m hungry!” In choosing the right snack for your child, it’s important to first consider what you need it to do for your kids. If your crew will be heading out for an afternoon of practices or lessons, you need a snack that is easy to prep or grab and go. It’s also important that it gives kids energy from nutritious ingredients. The time after school may be when you connect with your kids at home, whether doing homework or playing together. After-school snacks can become a part of this special time and even help satisfy rumbling bellies until dinner. To help equip you for your after-school scenario, here are 12 after-school snacks that will fuel your kids’ activities or help curb hunger at home until dinner time. ## Portable Snacks to Fuel After-School Activities [**CLIF Kid Zbar®**](https://www.clifbar.com/collections/clif-kid-zbar): These great-tasting energy snack bars are ideal for fueling kids’ moving bodies and active minds. Made with energizing whole grains from rolled oats and a good source of fiber,\* they provide nutrition in delicious flavors like Iced Oatmeal Cookie and Chocolate Chip. Grab these bars to eat in the car on the way to your next after-school activity. _\*Per 40g. Contains 4-5g total fat per serving._ **Single-Serve Hummus Cups With Dippers**: Single-serving dips are a super-easy, nutritious snack to take on the go. Provide kids with pretzels, whole-grain crackers, and/or fresh veggies to dip into hummus to give them the nutrients they need to power through practice. **Cheese Stick and Fruit**: Grabbing a cheese stick and a piece of fruit on your way out of the house is a simple snack that provides great energy for kids. It’s also a fun snack kids can play with that won’t make a mess. Easy-to-peel tangerines, an apple, or a banana are all portable fruit options that don’t require any prep. **PB&J**: The peanut butter and jelly sandwich is a classic food that’s also a great snack. Use thinly sliced bread made with whole grains to create the perfect after-school snack. Look for a 100% fruit spread or slice up fresh bananas or strawberries instead of jelly. Any nut or seed butter will work and provide energy for your kiddo. Sandwiches can be prepped ahead and wrapped in reusable wax food wraps for easy transport. **Pistachios and Dried Fruit**: This may not be top of mind for a kid-friendly, after-school snack, but it should be! Pistachios are now widely available in a shelled version and in a variety of flavors, making them very portable without the mess of shells. They also have a surprisingly approachable flavor that kids enjoy. Pair them with your favorite dried fruit and you’ve got a perfect duo of nutrients to fuel their afternoon activities. **Dry Cereal**: Cereal isn’t just for breakfast; it also makes for an awesome, portable snack. Look for brands made with whole grains and a good source of fiber, protein, and low sugar for the best option to fuel kids in their activities and provide important nutrients. Spend time scooping cereal into reusable, resealable bags on the weekends so you have a super-fast snack you can grab in a hurry during the busy week ahead. ## At-Home Snacks That Satisfy Until Dinnertime [**CLIF Kid Zbar® Protein**](https://www.clifbar.com/collections/clif-kid)**:** CLIF Kid Zbar Protein is a nutritious snack bar made with whole grains and protein that will satisfy kids’ hunger and keep spirits high. Made with organic rolled oats and no artificial flavors, this gluten-free snack is a perfect choice for an easy after-school snack. With flavors like Cinnamon Crunch and Chocolate Chip, it will always be a home run with kids too! **English Muffin Pizzas**: This quick prep snack “recipe” is a fun, nutritious way to enjoy a favorite food as a snack. Start with whole-grain English muffins and spread pizza sauce on top. Then top with shredded mozzarella cheese (or non-dairy cheese) and your favorite toppings. Sliced olives or canned pineapple are two easy pantry items to try as toppings. Then bake on a baking sheet for about 5-8 minutes at 350°F, or until cheese is melted and bread is toasted. **Apple “Donuts”**: This is a great snack for encouraging more fruit intake in your kids. Use an apple corer to remove the core, then slice widthwise to create apple rings. Kids can decorate their apple donuts with nut butter, yogurt, chopped nuts, dried fruit, cheese slices, or sprinkles. It’s the perfect mix of fun and nutrition to help tide kids over until dinnertime. **Dipped, Frozen Bananas**: Try this fun fruit “popsicle” that’s an easy recipe for kids to make. Cut whole, peeled bananas in half and stick a popsicle stick into the cut edge. Dip or roll the bananas in yogurt, nut butter, or melted chocolate, then sprinkle with granola, chocolate chips, or crushed nuts. Lay on a parchment-lined baking sheet and freeze until hard. These can be easily prepped ahead to be ready to go at snack time. **Fruit Tostadas**: Make a fun snack twist on a tostada by first baking small whole-wheat or corn tortilla in the oven at 350°F for 5-8 minutes. Let cool, then spread vanilla yogurt or cream cheese (regular or non-dairy) on top and layer with fresh-cut fruit like strawberries, pineapples, and blueberries. Kids can express their creativity by making patterns or shapes with their fruit. **Snack Quesadilla**: Make a filling but not dinner-spoiling sized quesadilla by using small- to medium-size tortillas. Spread with refried beans and smashed avocado for a veggie option, and add shredded cheese if desired. Fold the tortilla in half and toast both sides in a skillet heated to medium heat and sprayed with nonstick spray. Let cool and slice. Dip quesadillas into salsa for additional flavor and veggies. Turn after-school time into an awesome snack time with any of these easy and nutritious snack ideas. Your child will be ready to roll into after-school activities with energy or keep their bellies satisfied during an afternoon of homework together. --- # Why It's Good for Your Kids to "Go Outside and Play!" Source: https://www.clifbar.com/stories/why-its-good-for-your-kids-to-go-outside-and-play Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Outside play is good for a lot more than just getting the kids out from under your feet — although we shouldn’t downplay that benefit! [Multiple studies](https://www.miracle-recreation.com/blog/why-should-my-child-play-outside-benefits-of-outdoor-play-for-kids/) have demonstrated the many benefits of outdoor play. When kids play outside, they improve both gross and fine motor skills, get Vitamin D, and use their imagination to explore the world around them. Plus they develop skills that positively impact their reading and writing abilities. ## Come Out to Play® CLIF Kid is dedicated to reclaiming play, and we’re encouraging kids everywhere to get outside, push their boundaries, and feed their adventures. Ready for your kids to take it outdoors? Here are some ideas for how to supercharge their outside play. ## Let Them Make The Rules When kids are out in the fresh air, the chances to expand their imaginations are practically limitless. [Research suggests](https://pediatrics.aappublications.org/content/131/1/183) that older children are more focused and productive in the classroom when outside play is built into the school day. And it’s more than just a brain break. When kids play outside, they foster their organizational abilities, develop their decision-making skills, and build confidence in their autonomy — all often overlooked but important aspects of growing up. Make the most of these benefits by encouraging kids to lead their own play. When they invent a game, they’re devising rules and crafting solutions in a hands-on way. Let kids make up an outside game with whatever rules they want (within reason), and watch their creativity blossom — even when they’re back indoors. ## Fuel Their Imagination One of the primary benefits of outside play is that outdoor spaces act as a kind of blank slate where kids can dream up the most imaginative scenarios. Without screens or toys, a puddle becomes an enchanted lake. A leaf morphs into a pirate ship. A tree turns into a … well, whatever a tree could turn into. (See? Kids are the ones with the pure, uncut imagination!) Of course, all that digging and building and climbing to create a new universe requires some serious energy. You’ll want to keep your kids fueled up with snacks like [CLIF Kid Zbar®](https://www.clifbar.com/collections/clif-kid-zbar). They’re packed with the wholesome ingredients kids need to magically transform a picnic bench into superhero HQ. CLIF Kid Zbar is made with energizing whole grains from organic oats in delicious flavors kids love. Think of these snack bars as imagination fuel! ## Encourage The Possibilities Outside play is directly linked with a child’s [physical strength, motor coordination, and ability to fight off illness](https://www.parentingscience.com/benefits-of-outdoor-play.html), and the benefits to their growing bodies remain consistent. When kids play outside, they have more freedom to do things like run at top speed, climb playscapes, and swing from their arms, boosting their cardiovascular systems and developing their motor skills. Of course, some kids aren’t naturally inclined toward running around and may need a little encouragement to get their hearts pumping. One way to do that is to help them find peers to play with outdoors. [Research suggests](https://www.livescience.com/36398-kids-physical-activity-friends.html) that kids get more exercise when their outside play happens with siblings or friends. Kids play differently at nine than they do at two, so older kids may be more into organized activities like team sports. While it’s important that we provide kids with access to safe outdoor play spaces, the real magic happens when we step back and just let them play, without adult interference. Sure, you’ve got to keep an eye on them to make sure the Viking battlefield doesn’t get a little _too_ real, but unstructured free play is the good stuff. It’s where kids can be kids. It’s where they’re free to see the amazing in the everyday. Keep your kids going and growing with the CLIF Kid Zbar. It’s a delicious, whole grain energy bar for active kids, and they’ve got the taste and texture kids love. They’re sized for little hands and made with delicious, wholesome ingredients and organic oats. These bars are crafted to keep kids going, growing, and exploring — whether they’re on the field or on the move, fueling the best of what’s to come. --- # 15 Best Fiber Snacks for Kids Source: https://www.clifbar.com/stories/15-best-fiber-snacks-for-kids Published: 2025-01-30 · Updated: 2026-05-19 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ The importance of fiber in a child’s diet is one of those situations where “if you know, you know.” Whether your kids complain that a snack doesn’t keep them full or you’re a parent who has dealt with constipation challenges, getting enough fiber into your child’s diet is top of mind for many of us. I happen to be one of those parents, and speaking from experience, the struggle is real. I’ve chatted with many other parents who also find it challenging to get fiber into their kids’ bellies. Choosing to include fibrous foods is an important pillar of eating, but it can often be difficult to execute in everyday life. ## Benefits of Fiber While promoting regularity is probably the most well-known benefit of fiber, it can also help support feelings of fullness. Some types of fiber help with bowel regularity by providing bulk in the stool and keeping things moving, while others slow down the digestion of food and contribute to fullness.1 Include a wide array of fiber-containing foods to ensure your child’s needs are met. ## Fiber Recommendations The Dietary Guidelines for Americans recommend 14 grams of fiber per 1,000 calories. More specifically, the guidelines break down baseline fiber goals by age and gender2: It is OK and potentially very beneficial for kids to eat more than these amounts, but hopefully, these realistic numbers encourage you more than discourage you. It’s very attainable for kids to reach these fiber goals. ## Tips for Increasing Fiber If your child needs more fiber in their diet, make small changes and substitutions over time to help them adjust mentally and physically. Try to not get discouraged if you’re met with any resistance. Changing foods can be challenging for kids, but you can help increase acceptance of these fibrous foods with regular introductions over time. Here are some simple ways to add more fiber to your family’s everyday diet: - Flaxseed is an easy source of fiber because you can add it to many foods. Two tablespoons of ground flaxseed contain nearly 3 grams of fiber. Add 2 tablespoons to foods like smoothies and hot or cold cereals and add ¼ cup (or more) to a batch of baked goods or pancakes. - Berries contain a good amount of fiber and tend to be well liked by kiddos. Raspberries, in particular, provide about 4 grams of fiber per ½ cup. Add fresh or frozen berries to smoothies, yogurt, and lunch boxes and at snack time. - Use whole grains as much as possible in your day-to-day eating. Reach for whole-grain bread, tortillas, pasta, and crackers. Look out for newer brands of “white whole-wheat” bread, which is still a whole grain with fiber but has the soft texture of white bread that kids love. - Including beans regularly in your meals is an easy way to eat more fiber. Most beans provide about 7 grams of fiber per half cup. Consider mixing beans with meat dishes (like in this [taco meat](https://jennabraddock.com/taco-meat-recipe/)) to give your meals a fiber boost. - As fiber increases in your kid’s diet, it is also important to monitor their water intake. Fiber needs water to work properly in the body.3 Consider always offering water with meals and snacks to encourage optimal hydration. ## 15 Best Fiber Snacks Snacks can make up a notable portion of kids’ food intake; therefore, snack time should be a time when parents encourage foods with fiber. Here are 15 of the best fiber-filled snacks that are perfect for kids. [Zbar](https://www.clifbar.com/collections/clif-kid-zbar): All parents need a homerun snack they can take on the go to practices activities, and these bars deliver a good source of fiber.\* Zbar snack bars are made with organic oats, providing 10-12 grams of whole grains and 2-3 grams of fiber.\* Delicious flavors like [Chocolate Brownie](https://www.clifbar.com/products/clif-kid-zbar-chocolate-brownie) will make your kiddos super happy and boost their fiber intake. _\*Per 40g. Contains 4-5g total fat per serving._ **Prunes:** Don’t knock them till you try them! Prunes are simply dried plums (you can just call them that if it helps!) and are a naturally sweet choice of fiber. Four prunes provide 3 grams of fiber from a whole-food source. Chop them up and add to oatmeal or combine them with other foods to make a snack mix. You can also try dipping them in a little melted chocolate to make littles interested in taste testing. **Pears:** Pears can be a forgotten fruit compared to the more well-known ones, but it’s time to add them to your list of portable, fiber-filled snacks. A medium pear contains about 4 grams of fiber and goes beautifully with a little cheese for a satisfying snack. Another bonus of pears, like many fruits, is their water content — which can help hydrate kiddos too! **Popcorn:** Not only is popcorn a fun food to eat, but at 1 gram of fiber per cup, it’s easy to fill up on fiber too. Pop your own easily in the microwave or on the stovetop or choose store-bought versions low in salt and added sugar. **Roasted Chickpea Snacks:** Who knew beans could be so delicious?! Your kids will likely love these crunchy, flavored snacks that are a good source of fiber. A 1-ounce serving provides 6 grams of fiber. Look for them in the nuts section at the grocery store or try making your own! **Edamame:** This versatile, kid-friendly legume can be enjoyed straight from the pod, roasted, or used in all kinds of recipes, and it provides 4 grams of fiber per ½-cup serving. Look for frozen edamame in the pod and simply heat up and serve to your kiddos. Playing with food is highly encouraged here! You can also turn shelled edamame into a delicious [Green Hummus Dip](https://jennabraddock.com/healthy-hummus-recipe/) for kids to dip all kinds of foods in, including more veggies! For the easiest version to take on the go, look for dry roasted edamame at the grocery store in a variety of flavors. **Cereal with Fiber:** Cereal is not just for breakfast and can be an on-the-go fiber snack. Look for ones that come in shapes easy to eat as finger food and have over 4 grams of fiber per serving. Give the ingredients list a look over and make sure the first ingredient is a “whole” grain of any type. Lastly, choose lower-sugar cereal options that have about 12 grams of total sugar or less. **Apple Rings with Nut Butter:** Turn apples into a fun, interactive snack by coring and slicing into rings or thin “donut” slices. At 4 grams of fiber per whole medium apple, it deliciously adds a boost of fiber. Heat up nut butter slightly to thin it and allow kids to decorate their apple rings like icing. One tablespoon of peanut butter adds an additional 1 gram of fiber too! Top with dried fruit, granola, or chocolate chips for even more fun. **Whole-Grain or Seed-Based Crackers:** Kids love crackers, so it’s a great food to lean on for a fiber boost. Look for crackers made with 100% whole grains or seeds in the ingredients list. Pair them with other foods like string cheese for a pop of protein or some fresh fruit for an additional sweet touch of fiber. **Almond Butter & Strawberry Sandwich:** Level up the traditional PB&J by using almond butter and fresh, sliced strawberries on whole-grain bread. Almond butter has twice the fiber content of peanut butter, and fresh strawberries provide fiber that jelly typically does not. Look for thinly sliced 100% whole-grain bread to make a snack-size sandwich version for little kids. **Avocado Toast:** This popular combo is not just a hip choice for breakfast, it’s also a great high-fiber snack for kids. One quarter of an avocado provides 2 grams of fiber. Slathered on a piece of whole-grain toast, the total fiber content is around 5 grams. Another plus for this snack is that it’s easy for kids to make on their own. **Fiber-ful Trail Mix:** A quick mix of simple ingredients can create a satisfying, appealing snack that also provides fiber. Mix together a 1/2 ounce of almonds (try slivered almonds for pickier eaters), 1 tablespoon of raisins, and 1 tablespoon of chocolate chips. This simple combo provides a little over 3 grams of total fiber. **Kid-Friendly Smoothies:** Your child may not be interested in fibrous veggies on their own but blending them into a tasty smoothie can be a game changer. If you already have a favorite smoothie recipe in your house, consider adding a stalk of celery, avocado, or ground flaxseed to it. This [Kid-Friendly Green Smoothie](https://jennabraddock.com/kid-friendly-green-smoothie/)\* has all of these ingredients plus fruit to make it taste great. \*_Some of the links may be contain sponsored or paid for advertising. Clif Bar is not affiliated with those companies and is not endorsing the promotion of any specific product mentioned in the links._ **Chia Seeds:** This superfood seed packs 4 grams of fiber into just one tablespoon. Chia seeds can be added to smoothies, yogurt, hot cereals, and granola for an easy fiber boost. When you mix them with a liquid, it creates a thickened texture like that of pudding. Try this delicious, no-cook [Mango Chia Pudding](https://jennabraddock.com/mango-chia-pudding/) recipe for a tropical-inspired snack. **Pumpkin Whole-Grain Muffins/Breads:** It’s time to think of pumpkin as a year-round flavor because it’s also a source of fiber. A ½ cup of canned pumpkin puree provides 3.5 grams of fiber and tons of delicious flavor. Try making pumpkin, whole-grain baked goods like these [Pumpkin Apple Mini Muffins](https://jennabraddock.com/pumpkin-apple-mini-muffins/) or including it in an energizing smoothie like this [Pumpkin Spice Smoothie](https://jennabraddock.com/pumpkin-spice-smoothie/). With a little planning and a touch of adventure, you can easily help increase your child’s fiber intake. Remember to start slow and try one new item at a time alongside encouraging your child to drink more fluids. ## References 1. Korczak R, Kamil A, Fleige L, Donovan SM, Slavin JL. Dietary fiber and digestive health in children. _Nutr Rev_. 2017;75(4):241-259. doi:10.1093/nutrit/nuw068. 2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. _Dietary Guidelines for Americans, 2020-2025_. 9th Edition. December 2020. [https://www.dietaryguidelines....](https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf). 3. Philips MM. Soluble and insoluble fiber. MedlinePlus. [https://medlineplus.gov/ency/i...](https://medlineplus.gov/ency/imagepages/19531.htm). Updated July 16, 2020. Accessed August 24, 2021. 4. Fiber in Foods Chart. CS Mott Children’s Hospital. [https://www.med.umich.edu/mott...](https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf). Accessed August 19, 2021. --- # Plant-Based Diet Meal Planning: Tips, Tools and Shortcuts Source: https://www.clifbar.com/stories/plant-based-diet-meal-planning-tips Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity._ What if we could help support the health of future generations and the planet just by the food we put on our plates? Our food choices have the power to impact more than just our bodies; they also impact our planet and the people who grow and make our food. A [nutritious, sustainable diet](https://www.clifbar.com/stories/everything-to-know-about-thoughtful-eating#entry:190955@1:url) is associated with food that 1) provides nourishment, 2) promotes earth health, 3) is accessible and affordable, and 4) is produced in a way that treats people fairly and equitably. We can all do our part to positively impact the planet and those around us. When it comes to our own kitchens, meal prepping with purpose is one way to get started in building a more sustainable lifestyle. For me, meal prepping is a convenient way to save time and money while reducing food waste. Taking one day of the week to plan and prep my meals helps provide access to nutritious food on days when I need it the most! There is no better feeling than coming home from a busy day of work, opening my fridge, and seeing the ingredients I need to quickly whip up a nutritious meal or snack. ## How can you use plant-based diet meal prep to eat more sustainably? ## _Create a weekly menu and plan your grocery list_ Set aside 30-60 minutes to intentionally plan your meals and snacks for the week – lean on a mix of cookbooks, online recipes, social media, and family favorites for inspiration. Emphasize a variety of plant-based proteins, fruits, vegetables, and whole grains in your meals but remember that nutritious and sustainable diets don’t have to be exclusively homemade. Plan out a few easy options for meals and snacks when you know you’ll be running short on time but need balanced options to keep you energized. Use your meal plan to create a grocery list ahead of traveling to the store, so you only buy what you need. ## _Plan your week to “cook once”_ Now that you’ve planned your weekly menu, it’s time to get in the kitchen and prep it! Meal prepping once a week not only saves you time but allows you to simplify home-cooking and reduce food waste. I like to prep different ingredients in a flexible “buffet-style” meal prep system. I prep my proteins, cut up fruits and vegetables and precook any grains or legumes, so I can quickly add different sauces or spices and create delicious and sustainable meals no matter what my schedule throws at me. Alternatively, you can prep full meals and snacks for each day of the week, so you only need to grab food from the fridge and go, or batch cook a dinner recipe one night, so you have leftovers for a few lunches. There is no right or wrong way to do it, just choose the system that works best for you. ## _Look for simple and sustainable options that fit your lifestyle_ Using “shortcuts” as part of your menu planning can help you prep and eat more sustainably. Here are some of my favorites: 1. **Buy in bulk. **Less packaging equals less waste! By purchasing items in larger quantities your food naturally uses less packaging material. Take this a step further by visiting your local grocery bulk section to measure out exactly what you need and reuse jars or containers you already have on hand. I love bulk shopping for dried fruits, nuts, spices, and whole grains like oats and quinoa. It helps me stock up on shelf-stable essentials, save money and reduce waste all at the same time. 2. **Make plant-based swaps. **Eating a nutritious, sustainable diet starts with [plenty of plants](https://www.clifbar.com/stories/what-is-a-plant-based-diet). Several studies show that picking plants as the star of your plate can help lower the environmental burden of our food choices and support health and sustainability outcomes.1,2 You don’t have to completely change how you eat to reap the benefits of a plant-based diet. Top your morning cereal with berries and a non-dairy alternative, such as oat or soy milk or choose canned beans or pre-cooked lentils for your next “Bolognese” sauce or Taco Tuesday. ## _Repurpose leftovers_ According to the [Food and Drug Administration](https://www.fda.gov/food/consumers/food-loss-and-waste), around 30-40% of food in the U.S. is wasted. Don’t let your leftovers go to the landfill! When reusing leftovers, use the first-in-first-out (FIFO) method, in which the meals/ingredients that were prepared first are used first. This method helps prevent any unwanted spoilage and ensures you’re eating foods at their peak of freshness. For produce that is looking a little sad or wilted, repurpose by adding it to homemade vegetable broth or freezing for smoothies. _**Remember, from a food safety standpoint, most foods can only be kept as leftovers for three to four days in the refrigerator.**_ Spice things up by reinventing your leftover meals. For example, leftover rice can be combined with vegetable broth, herbs and canned beans added to a warming soup, or pre-prepped plant-based protein and veggies can be wrapped in a burrito or scrambled in breakfast omelet-- there are endless creative options! When reheating leftovers, the FDA recommends heating to at least 165 degrees F. Ready to get started? Use this **weekly meal plan and grocery list** as a helpful tool to begin your sustainable meal planning journey. ## References 1. Blackstone NT, El-Abbadi NA, McCabe MS, Griffin TS, Nelson ME. Linking sustainability to the healthy eating patterns of the Dietary Guidelines for Americans; a modeling study. Lancet Planetary Health 2018; 2(8); P344-352. 2. Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems, 2019. --- # Protein and Caffeine Before a Workout Source: https://www.clifbar.com/stories/protein-and-caffeine-before-a-workout Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Athletes know the importance of nutrition and properly fueling throughout the day. The window of time surrounding a workout is especially important to ensure the body has the energy and nutrients it needs to perform and recover. Additionally, what nutrients are consumed and when affects our ability to train and recover. Thus, understanding how to best eat before and after exercise can help ensure you get the most out of your workout. Protein is not just for consumption after a workout — consuming pre-workout protein can prime the body to build muscle effectively following a workout. During a workout, muscle contractions cause a breakdown of muscle. If adequate amino acids (from protein) are present, your body can start rebuilding as soon as you finish your workout. Also, consuming protein before a workout can reduce the muscle damage that occurs during exercise.1,2 The current research suggests that ingestion of ~20-40g of protein maximally stimulates muscle protein synthesis surrounding exercise.1,2 Outside of the workout window, ingesting 20-40g of protein every 3-4 hours is associated with improved body composition and fitness adaptations.2 Thus, pre-workout protein ingestion can decrease muscle breakdown and promote recovery, suggesting the window before exercise is an ideal time to ingest protein.1,2 Another well-known potential performance enhancer is caffeine, a potent ergonomic aid for some people when taken before or during activity.1 Consuming 3-6mg/kg of caffeine before a workout improves endurance performance and has been suggested to improve velocity and power in resistance exercise.1,3,4 These benefits of caffeine are most effective when consumed less than 60 minutes before exercise.4 Further, adding caffeine has the potential to aid in the restoration of glycogen after a workout.1 Combining caffeine and protein pre-workout can enhance muscular adaptations and improve recovery and performance.4,5 [CLIF® Builders® Protein + Caffeine](https://www.clifbar.com/products/clif-builders-chocolate-chip-cookie-dough-with-caffeine) is a great option to consume pre-workout because it’s formulated to give you the energy you need, plus a boost of caffeine to prime the body for activity. Consuming protein before a workout can help promote muscle protein synthesis after your workout. ## 5 reasons to have CLIF Builders Protein + Caffeine BEFORE your workout: 1. Builders bars are ready to go with you anywhere. Throw a bar in your gym bag or in your car for easy fueling on the go. There’s no prep and they taste delicious. 2. Ingesting 20g of protein pre-workout can help reduce the muscle damage that occurs during exercise.1,2 This means less muscle breakdown and fatigue, and less recovery time post-exercise.1,2 Builders contains 20g of complete plant protein to help maximize the gains from your workout. \* _\*See product nutrition for saturated fat content._ 3. Builders Protein + Caffeine contains 65mg of caffeine, equivalent to one shot of espresso.\*\* Pre-workout caffeine energizes your body and may improve performance outcomes in both endurance and resistance training.3 _\*\*Caffeine can range between 60–70mg. Not recommended for pregnant or nursing women, children under 18 years old, or people sensitive to caffeine. USDA reference database for 1 fl. oz. of espresso is 63mg caffeine_. 4. Starting off your workout properly fueled is important. Consuming a Builders bar pre-workout will top off your energy stores and ensure you have carbohydrates available to complete your workout. 5. Recovery starts immediately post-exercise. If protein (amino acids) are available, the body will use them to build up muscle to recover and repair post-workout. Having protein before you start your workout ensures the muscles have the building blocks to rebuild as soon as you finish your last rep. ## References 1. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. _J Int Soc Sports _Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4 2. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. _J Int Soc Sports _Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8 3. Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance. _J Int Soc Sports _Nutr. 2021;18(1):1. Published 2021 Jan 2. doi:10.1186/s12970-020-00383-4 4. Ryan EJ, Kim CH, Fickes EJ, et al. Caffeine gum and cycling performance: a timing study. _J Strength Cond Res_. 2013;27(1):259-264. doi:10.1519/JSC.0b013e3182541d03 5. Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations \[published correction appears in PeerJ. 2017 Aug 1;5:\]. _PeerJ_. 2017;5:e2825. Published 2017 Jan 3. doi:10.7717/peerj.2825 --- # 16 Great Snacks for Work Source: https://www.clifbar.com/stories/16-great-snacks-for-work Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Let’s face it, it’s hard to get back into a routine or start a new one. Whether you’re back in an everyday work setting, working remotely, or doing a hybrid of the two, let’s shed some light on how to make snacking a positive, convenient, and delicious habit during your workday! When it comes to deciding on what to snack on, it depends on how hungry you are. Checking in with your body and getting a sense of your hunger can not only help you identify what to snack on, but also prevent any potential “boredom eating.” If you’re in the mood for something lighter, look for whole grains and/or fiber. When you’re needing something more substantial, aim to include two different macronutrients (fiber-filled carbohydrates, protein, or fat). This will help ensure that your snack has some “staying power” and you won’t be feeling hungry soon after — you’ve got work to get back to! In a snacking rut or need some fresh, new ideas to shake up your routine? Here are 16 ideas for snacks that taste great and can help power you through your workday. ## Anytime Snacks for Work The snacks below are a great option for any time of day when you just need a quick little pick-me-up versus something more filling: 1. [**CLIF® Thins**](https://www.clifbar.com/collections/clif-thins)**.** These crispy, crunchy, 100-calorie snack bars have 5g of sugar per pack and are made with organic oats — making them the perfect snack-time pick-me-up. 2. [**LUNA® LemonZest® Minis**](http://clif-cms.test/collections/luna-minis)**. **Refreshing and sweet, the Mini LUNA LemonZest bar is a creamy citrus dream of a perfect summer's day. With 4 grams of protein (8% DV) and organic rolled oats, this plant-based snack is the perfect boost for any time life gives you lemons. 3. **Carrots and hummus. **This classic combo will never get old! The crispness of fresh carrots combined with the creaminess of hummus is a great way to get an energy boost and tons of nutrients! 4. **Popcorn. **Popcorn is not only fun to eat, but it also provides whole grains and fiber, helping to keep you satisfied between meals. Try adding some flavor to your popcorn by adding some nutritional yeast (which gives it a cheesy flavor) or a dash of cinnamon for sweetness! 5. **Freeze-dried fruit and pretzels. **Mix these two crunchy snacks together and make a big batch to keep in your desk drawer! 6. **Crunchy roasted chickpeas. **Satisfy a crunchy, salty craving while giving your body some fiber and protein. 7. **Ants on a log. **Fill the middle of celery sticks with your favorite nut or seed butter and top with raisins! 8. [**Peanut butter energy ball**](https://colleenchristensennutrition.com/three-ingredient-peanut-butter-balls)**. **Ready in just five minutes and made with just three simple ingredients! Try rolling them in shredded coconut for an extra kick of flavor! ## Filling Snacks These snacks contain satiating nutrients that help satisfy more substantial hunger between meals: 1. [**CLIF® Nut Butter Bar**](https://www.clifbar.com/collections/clif-nut-butter-bar)**. **A quick, easy snack that satisfies your hunger and your cravings. CLIF Nut Butter Bar has a delicious, nut butter filling that satisfies along with 5-7g (8-10% DV) of plant protein to help you power through your busy day. 2. **CLIF Thins and peanut butter. **Spread some of your favorite nut or seed butter onto a CLIF Thins bar to take this crispy, crunchy snack to the next level for when you’re feeling hungrier! 3. **Popcorn trail mix. **Take your popcorn up a notch by adding some trail mix to it! This will add protein and fat to your snack while also giving you a bit of chocolate to satisfy an afternoon sweet tooth! 4. [**Chickpea cookie dough**](https://colleenchristensennutrition.com/chickpea-cookie-dough/)**. **You’ll look forward to snack time with this delicious, easy recipe that packs a protein and fiber punch to keep you feeling full and satisfied! 5. **Dried fruit and nuts. **The fruit will provide you with quick energy and the nuts will provide the staying power by way of protein, fiber, and fat. Dried cherries and almonds make a great pair! 6. **Banana “sushi.” **Take a whole-grain tortilla, top it with peanut butter and then place a whole banana inside. Roll it up and then cut into slices for a fun afternoon energy boost! 7. **Pretzels and hummus. **Give your body a little more energy by pairing your hummus with whole-grain pretzels for extra staying power. 8. **Protein overnight oats. **Try mixing a scoop of your favorite protein powder into overnight oats for a satisfaction boost! **Schedule time to snack and check in with your hunger cues to determine what type of snack you need. Having nutritious snacks on hand in the office, at your home workspace, or in your workbag will keep you prepared for whatever the workday throws at you!** --- # 10 On-The-Go Snack Ideas Source: https://www.clifbar.com/stories/10-on-the-go-snacks-ideas Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ Whether it’s a busy day of errands, a commute to school or work, or a meetup with friends or family, daily routines get busy. It’s easy for the day to get away from you if you aren’t prepared with nutritious on the go snacks to keep you energized along the way. Having simple, grab and go options that travel well and help you meet your health goals is something everyone needs to consider. ## What should I look for in a snack? A nutritious grab and go snack can look different depending on what your day may bring. Carbohydrates like whole grains provide energy for a busy day, whereas protein and fat will help add staying power and tide you over between meals. ## What makes a snack easy? Whether you’re commuting by bike, car, or public transportation – convenient, shelf-stable and nutritious options that keep their flavor and texture are key. Snacks that pack well and don’t require refrigeration when you will be gone all day, is another important aspect. Shelf-stable yet nutritious snacks like trail mix, bars, dried fruits, and veggies can all be good options for when you’re on the go. Be sure to think about how you pack your snacks. Consider sustainable options such as compostable and reusable bags and containers. When you need your snacks portable, be sure they can easily be carried in a lunch bag, backpack, or briefcase. If you do have a snack option that needs to stay cold, use a simple ice pack to transport it safely. It’s important to consider what kind of snacks you need, should it be a lighter, 100 calorie bite or a larger, more substantial 250 calorie option? Do you need to make it all yourself or are there good store-bought options? Here is a list of easy, grab and go snacks that are balanced for nutrition and energy to fuel you when you’re out and about. ## 1. [CLIF® Thins](https://www.clifbar.com/products/clif-thins-chocolate-chip) Have a quick break (?) between class or meeting? Snacks need to be simple and fast. CLIFThins have 100 calories per pack for a perfectly portioned, crispy, and crunchy snack-time pick-me-up. Made with organic rolled oats and 5 grams of added sugar, these can fit perfectly into your nutrition goals. CLIF Thins come in craveable flavors like Chocolate Chip, Chocolate Peanut Brownie, and White Chocolate Macadamia Nut Flavor. ## 2. 1 ​​cup of blueberries or strawberries Packed with fiber and flavor, berries are a perfect sweet treat. Pre-wash your berries and remove the tops and slice the strawberries in half for a convenient and mess-free grab and go snack. ## 3. 1 piece of string cheese or a packaged square of cheese If you’re stuck in traffic, something you can eat with one hand without a mess is key. So, if you have a cool pack available for your commute, calcium-rich cheese is a great option. ## 4. Palmful of nuts (almonds, pistachios, walnuts, hazelnuts, pecans) Whether you purchase individual packs or shop in bulk and make your own combinations, nuts are an easy snack that travels well. A palmful of nuts is about an ounce, providing plant-based protein and unsaturated fats to help keep you feeling full. ## 5. Celery with almond or peanut butter Slice your celery stalk and slather 1-2 teaspoons of nut butter inside. When the nut butter is contained within the celery, it can be a surprisingly easy-to-eat snack that satisfies the crunchy, salty flavor you’re seeking. Mix this snack option up with cream cheese topped with a few raisins for a creamy fruit veggie option. ## 6. [CLIF® Nut Butter Bar](https://www.clifbar.com/collections/clif-nut-butter-bar) Sometimes a larger, more substantial snack is needed to satisfy your hunger. CLIF Nut Butter Bar provides a mix of satisfying nutrients, including 7g of plant-based protein (9% DV), helping you power through your busy day. With tasty flavors like Peanut Butter, Chocolate & Peanut Butter and Chocolate Chip and Peanut Butter, you’ve got variety in your on-the-go snacks. ## 7. Fruit Smoothie Devoid of added sugar (and can easily be made dairy free if that’s important to you), this simple smoothie can be made in a moment at home and carried with you on your commute or while running errands. Blend together 1 cup of low-fat dairy or non-dairy milk, ½ cup fruit and 2 teaspoons of peanut butter. Consider using frozen fruit for an even frothier smoothie or adding in some baby spinach for an easy veggie addition... ## 8. Apple and almond butter Slice an apple before you leave home. Pack 2 tablespoons of almond butter in a reusable container and dip while you walk or travel. Store bought almond or peanut butter is a great pantry staple that’s versatile for grab and go snacks. ## 9. Whole grain crackers and hummus Simple whole grain crackers packed to travel in a reusable container alongside a separate container of hummus is a balanced, dairy free snack that offers satiating fiber and protein. ## 10. Trail mix Reminiscent of classic granola bars, a reusable pack or container of walnuts (1oz) and raisins (1oz) is a shelf-stable, grab and go snack that’s full of fiber, protein, and unsaturated omega 3 fats. Consider other dried fruit options like cranberries or chopped dates or other nut varieties like pistachios or almonds to mix up your trail mix. To learn more about [CLIF®](https://www.clifbar.com/collections/all) products that fit these categories, check out this [video](https://www.youtube.com/watch?v=f3jiW-Vzj64) for snacking inspiration. ## Other Snacking Considerations A lot of people look for snack qualities that fit their own values, like choosing products that are sustainably made or use ingredients that are responsibly sourced. Clif Thins and Clif Nut Butter Bars are both non-GMO and made with wholesome whole grains. If this is a priority for you, choose produce, grains, and nuts that are labeled organic at the store. On busy days, make sure you are prepared with nutritious on the go snack options to match your snacking needs. Focus on foods that don’t need to be refrigerated, travel well, and are designed to eat when you’re on the go. There are plenty of nutritious options! --- # 10 Best Pre-Workout Snacks Source: https://www.clifbar.com/stories/10-best-pre-workout-snacks Published: 2025-01-30 · Updated: 2025-07-30 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ We all know the importance of fueling well before a hard effort or long workout, but what about for a lighter workout? Do you really need to think about fueling before a Pilates class or a quick spin class? And if so, what should you eat? ## Is a Pre-Workout Snack Necessary? Let’s start with the first question. Yes. It’s important to fuel your body before doing any sort of movement, especially if you haven’t had a meal in several hours. Take, for example, the noon yoga class. You had breakfast at 6 a.m., worked for a few hours, and now finally get to take a break to move your body. You could just power through, but you may end up ravenous afterward and likely get less out of the activity. Rather than just go through the motions with low energy, it’s best to have a light bite up to 30 minutes before the session. That will ensure you won’t be distracted and can focus and enjoy the activity. The goal of a pre-workout nosh isn’t to fill you up — it’s to give you a little energy between meals. That said, traditional pre-workout foods might not always be the best option. Instead, something that’s a little lighter will sit better when consumed right before you head out for a casual bike ride, go for a walk or jog, or join a yoga/Pilates class, to name a few. ## What Makes a Good Pre-Workout Snack? Ideally, look for foods that contain a mix of carbohydrates with moderate amounts of protein and fat. The carbohydrates will give you a boost of energy while the protein and fat will help provide some staying power. Foods too high in protein or fat might feel heavy in your stomach, as adding protein and fat may slow the absorption of energy into the blood stream, leaving you feeling sluggish. Look for snacks with ~100-200 kcals and somewhere between 4-10 grams of protein per serving. The amount depends on the activity. For shorter or lighter-intensity activities, the lower end of the range might be enough. For longer or more moderate-intensity exercise, something with a little more energy like ~150-200 kcals is ideal. The best way to find the option that works for you is to try a few different foods and see what you like best. Here are some of my favorite options to consume 30-60 minutes before an activity: ## Snacks to Try Before a Short Workout For light activities or workouts less than 60 minutes, such as a Pilates class or a pick-up game of basketball: 1. **Banana + 1 tbsp. peanut butter**: It’s no coincidence that a banana is a pre-workout favorite. It’s a simple carbohydrate that sits well before any activity. Add some peanut butter to provide some fat and protein and make it a more well-rounded choice. 2. **Handful of almonds & chocolate chips**: This is an easy, quick snack that tastes great. The almonds provide some good protein and fat while the chocolate gives a quick boost of sugar (carbohydrates). Plus, the combo is delicious! 3. [**CLIF BAR® Minis**](https://www.clifbar.com/collections/clif-minis): These snack-sized energy bars are formulated with a blend of carbohydrates, fats, and plant protein to fuel those shorter or lower-intensity workouts. 4. **Graham cracker topped with peanut butter**: The graham cracker is a tasty, easy-to-digest carbohydrate, while the peanut butter provides the fat and protein to top it off. 5. **Cappuccino made with 2% milk or oat milk**: When you are craving a warm beverage, opt for a dairy or plant-based milk beverage pre-workout. Milk provides a perfect mix of some carbohydrates with a little fat and protein. ## Snacks to Try Before a Long Workout For moderate-intensity activities or workouts greater than 60 minutes, such as a vinyasa yoga class or moderate-intensity spin class: 1. **One package of instant oats**: Oats are a simple, quick carbohydrate with small amounts of fat and protein. This is a good choice when you want something a little more substantial but need to make it quick. 2. **Rice cake topped with hummus or avocado**: If you want something savory, a rice cake topped with hummus or avocado provides a savory carbohydrate with some fat from the avocado or hummus. Sprinkle with sea salt for some extra flavor. 3. **Toast topped with almond butter and drizzled with honey**: Toast sits well pre-workout while the almond butter provides some fat and protein. Drizzle with honey for a little sweetness and added carbohydrate boost. 4. **Smoothie made with yogurt and frozen fruit**: Blend up any frozen fruit — berries, bananas, mangoes, etc. — along with a ½ cup of 2% or plant-based yogurt for a cool treat pre-workout. The yogurt adds some fat and protein and the frozen fruit adds great flavor and energizing carbohydrates. These foods all provide some energy pre-workout and are light enough to be consumed right before a workout. You don’t have to plan ahead and eat these foods 1-2 hours beforehand, which works well with a busy schedule and for spontaneous activity. Even for lighter activities, proper fueling helps you get the most out of the workout and enjoy it. Think about how you feel when you’re hungry… are you able to concentrate? Probably not as well as you normally would. The same goes for an activity. You will be more engaged and able to focus on the task at hand rather than your rumbling stomach as long as you’re fueling yourself properly. By prioritizing your food intake surrounding activity, you can ensure you’ll get the most out of each session, stay energized, and prevent that dreaded HANGRY feeling. No rumbling tummies during that next yoga class or sweat session! --- # 15 DIY Backyard Games for Kids Source: https://www.clifbar.com/stories/15-diy-backyard-games-for-kids Published: 2025-01-30 · Updated: 2026-05-23 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ When the weather starts to warm up, parents instinctively feel the itch to get their kids playing outside. As the gray of wintertime fades into sunny days, kids feel more drawn to be in the great outdoors, stretching their legs and imaginations. You may have big plans for parks and trails to get your kids moving and playing, but don’t forget about that plot of space right next to your home. It might be a backyard, an open field, a strip of sidewalk, a slab of concrete, or even a driveway, but any of these spots can become a venue for fun when equipped with DIY outdoor kids’ game ideas. Sending your kids outside to play for hours on end may feel like a hope and dream right now. I’ve certainly had my fair share of failed attempts that resulted in the dreaded “We’re bored!” cry for help. Just like any activity, it may take some parental effort the first couple of times to get the backyard games rolling. With time and practice, you’ll watch their imagination and ingenuity grow while they find their way to outdoor game bliss (and you tiptoe your way back inside). Ideas for backyard games for kids are very helpful, but they may not be quite enough to keep them occupied for hours. Kids also need fuel to stay energized and keep their imaginations running at full speed. Nothing is more of a bummer than having to stop an awesome outdoor game because someone is hungry. When kids set out to play, let them know you’ve set out a bowl of [Zbar](https://www.clifbar.com/collections/clif-kid-zbar) energy snack bars and water for them to grab whenever they’re ready. These bars deliver great taste and energizing whole grains from organic oats to help fuel kids’ active bodies and imaginations during play. Having kids take their water bottles outside from the get-go will also help ensure kids stay hydrated, which is easily forgotten in the midst of an epic outdoor game. Armed with a solid plan for playtime snacks, all you need now are some great outdoor game ideas. Check out these 15 backyard games for kids that will keep them entertained all summer long. ## 1. Obstacle Course Kid-created obstacle courses are one of my most treasured backyard game ideas because it got me through a couple of long summers with young boys. Creating their own web of challenges allows kids to exercise both their minds and bodies –having to think critically while moving physically. I thoroughly enjoy watching my kids build masterful courses filled with imaginary lava pits and treacherous rocks. To get started, collect items that can be used for obstacles and pathways in the backyard. Items from around the house like jump ropes, PVC pipes, patio furniture, step stools, flattened boxes, pool floats, or balls all work great. You can also purchase items like agility ladders, stepstones intended for kids to play on, and baseball bases, but the sky’s the limit. Instruct kids to either work together or take turns building a unique obstacle course they must demonstrate for the rest of the group. Encourage them to use their imagination — not just make a line to walk across or a pool floaty to jump onto — and tell us a story about the raging river we must pass and the huge canyon that must be jumped over. ## 2. Treasure Hunt Turn snack time into a treasure hunt by hiding a shoebox (or real treasure chest) filled with [Zbar](https://www.clifbar.com/collections/clif-kid-zbar) energy snack bars somewhere in the backyard. Once it’s been discovered and the snacks have been enjoyed, kids can take turns hiding the treasure box for each other. They can even go so far as drawing a treasure map to go along with it. ## 3. Backyard Artist Challenge your budding artists to sketch, paint, or color a scene from the backyard. You can choose the backyard as is or bring in their imagination with these ideas: - Draw our backyard with a circus happening in it. - Draw our backyard like it’s a zoo. - Draw our backyard as if it were a farm. - Draw our backyard like it’s your birthday party. - Draw our backyard with our whole family in it. **Alternative idea: **Challenge kiddos to build a robot (or other structure) out of recycle bin treasures. In the backyard (lay out a tarp if desired), give your kids access to the recycle bin of cans, bottles, and boxes (avoid anything with sharp edges!) and a roll of sturdy tape and see what they come up with! ## 4. Hula Hoops I am kind of surprised that hula hoops are still just as exciting to kids today as they were “back in the day.” Truly, they are an affordable toy that can be used in so many backyard and outdoor games. The old school hula hoop contest of who can hula hoop the longest is still a winner with kids. They can also turn them into targets for tossing balls or beanbags into or they can use them as part of that obstacle course mentioned above. Tap into your kid’s imagination by asking them to create a new game using hula hoops. ## 5. Alphabet or Color Hunt On a piece of paper, write the letters A through Z or list all the colors of the rainbow in a column down the page. Challenge your kids to find something that starts with each letter of the alphabet or corresponds with each of the colors in the backyard. ## 6. Croquet Croquet is the perfect backyard game for kids because it’s easy to learn and can be played with however many siblings, neighbors, or friends are around. Give kids the responsibility of setting up a new course pattern each game. To make it even more fun, have them dress up in costume. A simple croquet set is not very expensive and is readily available in outdoor stores and online sellers. ## 7. Bean Bag Toss Set up a simple bean bag toss game. A 6’ ladder makes a really easy target with each hole being a different value of points. Kids can compete individually or as teams with a certain number of tosses per round with a set point total to achieve to win. If you don’t have a ladder, set out pie pans, delivery boxes, or shoe boxes. ## 8. Fort Building For kids with a sense of adventure and a knack for architecture, there’s no better outdoor game than good ole fort building. Now I know from experience that “fort building” can cause many parents to hyperventilate when it’s indoors because of all the materials that appear in your living room. When you move this activity to the great outdoors, however, the living room is safe from destruction, and kids are free to build the forts of their dreams. Good materials to use are tarps, old sheets, ropes, boxes, buckets, hula hoops, PVC pipes or garden stakes, tents, and umbrellas. ## 9. Simon Says Simon Says is a great backyard game for kids because it gives them more room to be creative in their movement requests. If you don’t quite remember, Simon Says is played by one person being “Simon” and leading the group through a set of movements by speaking “Simon Says … clap your hands” (for example). The group is only to follow when the leader specifically says “Simon Says.” The goal is for the leader to try to trick the group by throwing in a movement request without saying “Simon Says.” If anyone from the group does the movement where “Simon Says” wasn’t spoken, they are “out.” The game continues until the last person is out or beats Simon by only moving when they hear the words “Simon Says.” ## 10. Untangle Nothing gets kids laughing more than being all twisted up together with their friends. To play this simple game, kids stand close together and reach out both hands. Then they grab the hands of two different people creating a knot of their arms. The goal is to work together to untangle themselves to form a circle. I like that this game encourages teamwork and communication to solve a fun problem. ## 11. Bocce Ball Here’s another vintage outdoor game that is absolutely great for kids to play in the backyard. A bocce ball set is required, but you could also make your own with two colors of tennis balls. Two teams compete in pairs to see who can throw their balls the closest to a target ball called the pallino. [Visit this site](https://www.backyardbocce.com/basic-rules/) for the full set of easy-to-learn rules. ## 12. Kick the Can Kick the can is a fun cross between tag and capture the flag. This game is best when there is a group of five or more kids. To play, set an empty can (think soup can or coffee can) in the open space of your backyard. One person is designated as the capturer (“It”) and the rest of the players are trying to avoid getting tagged by them. The “It” person closes their eyes and counts to a certain number while the other players hide. Then the “It” person tries to find each person and tag them, sending them to an area designated as “jail” or the “out” place. To free your teammates from jail, another person must kick the can over without getting tagged by “It.” The game is over when either the jail is full of all players or the “It” person is ready to change places. ## 13. Four Square A couple of years ago at a family birthday party I attended, a game of Four Square broke out with both adults and kids. I hadn’t played since grade school, but the fun was immediately contagious. I kicked myself for not introducing my boys to this amazing outdoor game sooner. All you need is a hard, flat surface and a playground ball. You can draw the four squares of the playing court with sidewalk chalk or use masking tape. The goal of this game is to advance to the highest square by getting the person occupying each square out. You bounce the ball between players in squares until someone makes an error, sending them back to the line to wait their turn to enter the square or back to the first square. The [rules](https://squarefour.org/rules) take a little practice to get the hang of, but once everyone knows them, a game that occupies kids for a long time is sure to break out! ## 14. Theme Tag Maybe you remember it as “TV Tag,” the game where one person tries to tag someone in the group. But to avoid getting tagged and subsequently frozen, you squat down and state the name of a TV show. If you can’t get one out quick enough before being tagged, you’re frozen till a teammate can tag you to unfreeze and return to play. These days, TV show names are just the beginning. Kids can use movie titles, book names, foods, locations, superheroes, or anything! ## 15. Game of Three Challenge kids to find three items from the house (think ball, umbrella, and truck), then create a new game out of them. Additionally, you could challenge them to come up with a story that uses these three items that they then act out for you or others in the group. ## Snack Ideas to Fuel Outdoor Play Looking for more snack ideas to fuel outdoor play? Here’s a list of portable and grab-and-go options to keep kids fueled up for playtime: - [Zbar](https://www.clifbar.com/collections/clif-kid-zbar) - Clementine oranges - Cheese sticks - Trail mix - Squeeze tubes of yogurt - Popcorn - Roasted, flavored chickpeas - Box of raisins --- # Backpacking Snacks and Meals Source: https://www.clifbar.com/stories/backpacking-snacks-and-meals Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ One of the most important aspects of backpacking is planning the food for your trip. You need foods that will energize and nourish you while also being convenient and easy to prepare in the backcountry. This is important whether you are out for one night or multiple days on the trail. ## How to Plan Your Backpacking Meals There are two options when it comes to planning your food: purchasing prepackaged dehydrated foods or making your own meals. I like to use a combo of both options to keep my food compact and light. Whichever you choose, here are a few things to consider as you plan for your trip. ## Weight & Space When backpacking, one of the biggest concerns is weight and space. A heavy or bulky pack can really affect your enjoyment and progress. It’s ideal to keep things as small and light as possible since everything must fit in your backpack. Thus, the caloric density of food is an important consideration. In general, foods like nuts, candy, dried fruit, and snack foods have a higher calorie per ounce while fresh foods such as fruits and vegetables have a higher water content and a much lower calorie per ounce. Backpacking is not the time to bring along a lot of fresh foods because they are heavy, take up more space, and don’t provide as many calories per ounce compared to more calorie-dense foods. However, you still need to get some nutritious food while backpacking, so it’s all about trying to balance out foods with high nutritional value and quick, convenient, calorie-dense foods. When packing, also consider the space in your pack and where you will put your food. Have snacks easily accessible so you don’t have to dig to the very bottom of your pack every time you need some fuel. Also, consider the environment where you’ll be hiking — if you are in bear country, all your food needs to be stored in a bear canister. ## Convenience Another big consideration when planning your food for a backpacking trip is preparation time. There will likely be some days where you want quick and portable meals. For these occasions, prepacked food is going to be a better option. An on-the-go breakfast might look like a toaster pastry rather than oatmeal or a PB&J sandwich, and lunch would be some trail mix. Think about your trip and the mileage you want to cover each day. If there are times when you need to be moving quickly on the trail for most of the day, you may want to plan to have grab-and-go foods. ## How Much Food Do I Need on My Backpacking Trip? How much food do you need? That’s a great question. And the answer is: It depends. Everyone is a little different in what they need, but in general, you need a lot of calories when hiking long miles with a pack for multiple hours each day. Depending on the terrain you’re covering, this could be ~500 kcals/hour or 4,000 kcals per day as an estimate. Of course, if you are hiking terrain with a lot of verticality or carrying a heavier pack, this number could be higher. The easiest way to achieve this goal is to plan your calories for each day and pack the respective foods together in a ziplock bag labeled “Day 1” with 3,000 kcals. Start with your prepackaged meals and see what they add up to, then add in snacks to meet your total caloric needs for the day. For example, oatmeal with dehydrated milk for breakfast might be 500 kcals, and a prepackaged dinner of pad thai might be 800 kcals. That’s 1,300 kcals toward your goal, which means you need to add 1,700 kcals in lunch and snacks. Plan a PB&J for lunch each day, which adds 500 kcals (bread 220 kcals, PB 200 kcals, jam 80 kcals) plus snacks: [CLIF BAR® Energy Bar](https://www.clifbar.com/collections/clif-bar) (250 kcals) + trail mix (350 kcals) + hot chocolate (200 kcals) + jerky (400 kcals) equals 3,000 kcals for your day. ## Backpacking Breakfast Ideas This is an important meal as it prepares you for the day ahead. If you have high mileage days, opt for a grab-and-go breakfast so you can hit the trail early. If you are covering less ground and have time to make a meal, oatmeal or a freeze-dried breakfast can be a nice start to your day. Here are a few suggestions: - Quick oats, dry milk powder, chia seeds, cinnamon (mix with water overnight and eat cold) - Toaster pastry - Granola + powdered milk mixed with water - Freeze-dried breakfasts - Instant oatmeal packs Additions to make your breakfast more energy dense: - Hot chocolate packs - Nut butter packets - Instant coffee with creamer - Freeze-dried fruit ## Backpacking Lunch Ideas Lunch is usually eaten on the trail. Depending on how long you’ll be on the trail, it’s ideal to make a sandwich ahead of time, the night before, or in the morning before leaving camp. If I’m just out for a couple days, I’ll make the sandwiches the morning before I leave for the trip. Pair your sandwich with a couple of snacks for a quick, easy lunch without any prep. Below are a few suggestions: - PB&J sandwich - Flour tortilla roll-up with peanut butter and honey - Bagel with peanut butter and chocolate hazelnut spread - Sandwich with package of tuna fish (don’t pre-make) ## Backpacking Snack Ideas - [CLIF BAR Energy Bar](https://www.clifbar.com/collections/clif-bar) - Candy - Fruit leather - Dates or other dried fruit - Jerky - Mixed nuts - Crackers ## Backpacking Dinner Ideas This is a good time to prepare a hot, nutritious meal. Include freeze-dried vegetables and protein to fill up after a big day. Dinner is the meal that usually has the most time to sit and prepare. As you are setting up camp, get your stove ready to boil water and get dinner started. It will take some time for the food to be ready, so have a snack if you are starving. Here are a few suggestions for dinner: - Couscous, dehydrated vegetables, tuna packet - Instant rice & beans + flour tortillas - Instant soup (ramen) - Freeze-dried dinners - Instant mashed potatoes + chicken packet - Corn tortillas + packet beans/lentils + instant rice ## Backpacking Dessert Ideas Of course, sometimes you need a little extra after a long day. Before bed or while sitting around at camp is a great time to squeeze in a few extra nutritious calories or enjoy a little sweet treat. Here are a few ideas: - Nuts + chocolate - [CLIF® Nut Butter Bar](https://www.clifbar.com/collections/clif-nut-butter-bar) - Hot chocolate - Chocolate bar topped with a packet of peanut butter The best way to plan your food is to write a list of the meals for each day you will be out on the trail. Plan for enough calories and maybe a few extra snacks in case you need them. Then, once you have prepared or purchased all your meals and snacks, lay them out and pack them in your backpack ahead of time. Make sure everything fits. If you need to readjust, it’s much easier to do days rather than minutes before you leave. Second, plan your hydration based on the environment and access to water. Take a large 2-3 liter bladder and a reliable water filter so you can refill on the trail. Water will make your pack heavy, so if you have the ability to filter and fill up often, you can carry less at a time. Again, look at your route and plan ahead for what you will encounter on the trail. Lastly, there are many things you can skimp or pack light on, but food isn’t one of them. You need enough energy while out on the trail, and planning ahead is the best way to think through how to take the lightest options while still getting enough nutrients to carry you to your destination. Remember to pack out everything that you carry in. Bring along a small bag to pack all your garbage so you can easily dispose of it when you get off the trail. Most of all, enjoy your time in nature! --- # 20 Protein Snacks for Kids Source: https://www.clifbar.com/stories/15-filling-snacks-for-kids Published: 2025-01-30 · Updated: 2025-06-11 Healthy, growing kids are also hungry, growing kids. Since kids are often on the move, parents need an arsenal of snack ideas that will fill those hungry kids up while also providing important nutrients. Protein is an important nutrient for growth as it provides the building blocks of all new tissue in the body. Since kids are nearly always growing, they always need protein. **How Much Protein Should a Snack Have?** Children need varying amounts of protein for proper growth and development, but it may not be as much as you think. A small dose of 5-7 grams in a snack can be a strong contributor to kiddos meeting their daily needs. Learn more about specific protein recommendations for different age groups in this article [Protein for Kids: Why Protein Should Be on Your Shopping List](https://www.clifbar.com/stories/protein-for-kids#entry:42030@1:url). **Why is Protein Important in Kids Snacks?** Snack time is a perfect opportunity for kids to get a little dose of protein. Not only will it help meet their total protein needs for the day, it will also take some pressure off of meal times as the only opportunity for eating protein rich foods. Including protein in snacks for kids can also help keep them satisfied and energized a little longer too.1 Finding the right protein snacks for your kids may take a little trial and error, but here is a list of 20 kids protein snacks to get you started. Each of these options contains 5-7 grams of protein in a kid friendly combination and serving size. ## 1. [Zbar Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein) This crispy snack bar will help support growing bodies by providing 5 grams of protein from dairy, whole-grain oats, and pea protein. There are a few added bonuses to this option too — it’s gluten free, very portable for taking protein on the go, and 100% yummy! Be sure to try my kids’ favorite flavors, Cookies ‘n Creme and Chocolate Chip. ### **2. Yogurt + Berries** A simple yogurt parfait always puts a smile on my son’s face and fills him up for an afternoon of playing. Simply top a ½ cup of your favorite flavor of yogurt with a ¼ cup of blueberries for a total of about 5 grams of protein. If a non-dairy yogurt is needed, look for ones with at least 4 grams of protein in a ½ cup serving. ### **3. English Muffin + Peanut Butter** Whole-grain English muffins are a wonderful base for many protein snacks for kids. To keep it simple, top ½ of an English muffin with 1 tablespoon of peanut butter for about 7 grams of protein. ### **4. String Cheese** The good ole string cheese has been a staple of snack time for decades. One of the reasons why is because mozzarella-based string cheese usually contains about 7 grams of protein per stick. String cheese pairs perfectly with many other favorite snack foods to provide a little protein boost. ### **5. Whole-Grain Crackers + Hummus** Many kids love crackers for snack time, but they don’t always contain much protein. By pairing a serving of whole-grain crackers with 2 tablespoons of hummus, you boost the protein factor to 5 grams. ### **6. Jerky + Popcorn** Jerky is a great source of protein but often comes in a rather small serving. To make it a more filling snack option, pair a ½ ounce of jerky with 2 cups of popcorn. This strategy provides about 7 grams of protein and some fiber too. ### **7. Whole-Grain Cereal + Milk** Cereal is an easy, filling snack for kids that usually works like a charm in my house. A ½ cup portion of cereal with a ½ cup of milk rings in at 6 grams of protein for the perfect size and quantity of food for a protein snack. Look for cereals with lower sugar and that contain fiber. If you need non-dairy milk, look for soymilk or another option with at least 4 grams of protein in a ½ cup serving. ### **8. Cheese and Nut Snack Pack** Store-bought cheese and nuts snack packs are like charcuterie to go and are a perfect protein snack for kids. The versions with cheese cubes, nuts, and dried fruit tend to ring in around 7 grams of protein per pack. You can easily make these at home with a sectioned reusable snack container, a block of cheese, your kid’s favorite nuts, and raisins. Use a ½ ounce serving of each. ### **9. Whole-Grain Frozen Waffle** Waffles are not just for breakfast! A hearty, whole-grain frozen waffle can also be a filling snack. Look for options made with whole grains or ones described as “protein” waffles that contain about 5-7 grams of protein per waffle. ### **10. Cottage Cheese + Grapes** Cottage cheese is well known for its protein content, but kids may not want or need a big bowl of it as a snack. Pair a ¼ cup of cottage cheese with 1 cup of hydrating grapes for a perfect protein snack that provides about 7 grams of protein. ### **11. 1 Packet Instant Oatmeal Made With Milk** Once again we can borrow from breakfast for a kids’ protein snack idea. Instant oatmeal made with at least a ¼ cup of dairy milk (or soymilk for a non-dairy option) bumps up the protein to 6 grams. Plus, it’s a source of fiber, which most kids need more of anyway. ### **12. Smoothie** A smoothie is a wonderful way to get lots of good nutrition and it’s easy to add a little protein to it. A simple recipe of frozen fruit, a handful of spinach, and 1 cup of soymilk is all you need to get in about 7 grams of protein. Try this simple, plant-based [Kid-Friendly Green Smoothie](https://jennabraddock.com/kid-friendly-green-smoothie/) recipe for a nutrient-packed option. ### **13. Hard-Boiled Egg + Tangerine** Eggs are a wonderful source of protein and very easy to incorporate into snack time. Pair one hard-boiled egg with a tangerine for 6 grams of protein for a sweet and savory combo. ### **14. Turkey Avocado Roll-Ups** This combo is an easy “recipe” for a protein snack for kids. Use 1 ounce of deli meat and a ¼ of an avocado, cut into slices to provide about 6 grams of protein. Simply wrap the avocado slices with a slice of turkey. These are perfect to make ahead and take on the go. ### **15. Snack Balls** Cookies are a delicious snack, but they rarely offer much protein. To fix that, I turned one of my family’s favorite cookies into a snack that provides 5 grams of protein for two balls. Try this easy, plant-based recipe for [Monster Cookie Balls](https://jennabraddock.com/gluten-free-monster-cookie-balls/) that tastes like cookie dough! ### **16. Edamame** Just 1 cup of these fun to eat legumes provide 6-7 grams of protein. Look for frozen edamame in the pods; they take just minutes to heat up in the microwave. ### **17. 1 Cup of Milk** Both a simple cup of cow’s or soy milk provides about 8 grams of protein. It really doesn’t get any easier than pouring a cold glass of milk at snack time. ### **18. Slice of Whole Grain Bread** You might not realize that some types of whole grain bread do actually provide a dose of helpful protein for kiddos. Look for heartier whole grain breads that have about 5 grams per slice and certainly dress it up with your child’s favorite like a nut butter, slather of butter, or a swipe of jelly. ### **19. Pistachios** While not every kid enjoys nuts, I’ve found pistachios to be a more welcomed option. A ¼ cup shelled serving provides about 6 grams of protein and is a great addition to a serving of fruit for a balanced snack option. ### **20. Sunflower Seeds** Commonly found at many little league ballparks in America, sunflower seeds are enjoyed by many kids and also a source of protein. Just a ¼ cup portion of shelled seeds provides about 7 grams of protein. #### **How Many Snacks Should Kids Have in a Day?** Growth spurts can certainly increase the appetites of kids, but aside from that, it’s important for parents to use protein snack options at designated times (or as close to it as you can). This helps eliminate kids grazing on snacks all day, which can interfere with them learning their hunger and fullness cues. According to Kids Eat Right from The Academy of Nutrition and Dietetics, school-age children likely need about two snacks a day and teens need one to two per day.2 Experiment with these options to discover which ones your child prefers and enjoys. There’s no pressure to make everything from scratch either. Lean on a combination of ready to go options like Zbar Protein snack bars with homemade options like the hard boiled eggs and tangerines. --- # 20 Tasty Road Trip Snacks Source: https://www.clifbar.com/stories/20-tasty-road-trip-snacks Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ With summer around the corner, it’s important to stay energized when you hit the road for your next adventure. With a little bit of planning ahead, eating nutritiously on a road trip can be easier than you think. A lot of traditional road trip snacks can be full of added salt, sugar, and saturated fat. These kinds of foods can give you a quick boost but often leave you feeling tired, thirsty, and lethargic instead of feeling nourished, energized, and balanced. When planning your snacks, consider the many phases of a road trip. Choose foods that can nourish your excited spirit as you get on the road but will also keep you going toward the tail-end of your trip. Good snacks to take on a road trip include foods that pack well, contain fiber and protein, and offer a variety of textures and flavors for the journey. ## Why Road Trip Snacks Are Important Depending on how long your travels are, there may be energy slumps, naps, and even some irritation as the question “Are we there yet?” starts to arise. Good nutrition can manage the ups and downs of the road, helping to reduce the risk of getting overly hungry or upset in the car. If you experience any delays like traffic, car troubles, a flat tire, or even an intentional detour, you’ll be thankful you have nutritious options on hand. In addition, drivers will feel more energized and alert behind the wheel when they have proper hydration and nutrition. Drivers need to stay focused, especially on long driving days. All snacks need to be easy to hold and eat without creating a big mess in the car. When you’re properly prepared with food for the road, you’ll make fewer stops and save money on meals. Planning ahead can actually add up to big savings! ## Packing Tips to Consider Consider how you’ll effectively pack your snacks for the entire journey. Reusable packaging like glass containers, jars, or snack bags that provide easy access are great for road trips. Pack a cooler to keep beverages and perishable snack options cold, and refill it with ice at a gas station or charging stop if needed. Pack snacks in bulk and label them so you know what to bring out at the right time while on the road. Foods you can hold in one hand that don’t drip or cause a mess in the car are also an important consideration, especially for the driver. Bringing a variety of foods, flavors, and calorie levels can help you navigate every part of a road trip from start to finish. When packing for your next adventure, consider how long you’ll be on the road and pack one snack from each category below (crunchy, creamy, salty, sweet) for each traveler per day. Label each bag or container with what the snack is and what category it fits into so if you or another travel companion is craving something salty or sweet, you know exactly what to hand them. ## What Makes a Nutritious Road Trip Snack? Snacks with fiber-containing carbohydrates, satiating protein, and unsaturated fats are great for road trip adventures. Keeping both sweet and salty options as well as crunchy and creamy snacks can also help satiate any hunger need or craving along the way. In addition to balanced snacks, many road trippers look for snack qualities that fit their food choice values. You _can_ eat clean on a road trip by choosing the right kinds of foods. Look for plant-based options that are non-GMO and are made with USDA organic ingredients. If this is a priority for you, choose produce, grains, nuts, and other products that are labeled organic at the store. ## 20 Nutritious Road Trip Snacks Whether you’re craving something crunchy, creamy, salty, or sweet, there’s a road trip snack to meet your needs. ## Crunchy Snacks If you crave a crunchy snack, there are so many options, from nuts and seeds to dried veggies. Fresh produce is also a great crunchy option while you’re in the car, and many fruits or veggies pack better than you may realize. - **Almonds and raisins **(1 oz each) - **Roasted chickpeas** - **Homemade or store-bought granola**: Consider sprinkling over a single-serve yogurt cup - **Make-ahead simple salad in a jar**: Layer dressing, tomatoes, cucumbers, chickpeas, quinoa, and hearty greens like chopped romaine lettuce; when ready to eat, shake and enjoy - **Chopped cauliflower florets or fresh snap peas**: Consider dipping in a single-serve hummus cup ## Creamy Snacks Smooth, creamy, decadent snacks can also be nutritious and suitable for a road trip. Many of these foods need to be kept cold, so pack your cooler and keep it stocked with ice cubes or reusable ice packs. Be sure to also pack reusable spoons for creamy snacks you need to scoop to eat. - **Chia seed pudding**: 2 tablespoons chia seeds with ½ cup milk of your choice and a teaspoon of sweetener and/or flavoring like vanilla extract or cinnamon. Make this one day ahead of time so it has a few hours to set into a pudding-like texture - **Cheese stick or single-serve cheese slice** - **Single-serve applesauce cup or pouch** - **Greek-style dairy or non-dairy yogurt** - [**CLIF® Nut Butter Bar**](https://www.clifbar.com/collections/clif-nut-butter-bar): This bar has 6-7 grams (9-10% DV) of plant protein and is made with satisfying ingredients like delicious, creamy nut butter and organic rolled oats ## Salty Snacks Craving a little salt? Not a problem! Many nutritious foods can provide that salty flavor that you’re looking for on your adventure. Pair salty snacks with plenty of water on your trip so you stay balanced and hydrated. Too much salt can cause travelers to feel thirsty, dehydrated, and low on energy. - **Popcorn**: Portion a larger bag into smaller, compostable bags or jars for easy car snacking - **Whole-wheat tortilla with hummus spread**, some lunch meat or seasoned tofu, and a romaine lettuce leaf wrapped up for the road - **Jerky**: Meat-based, fish, or even soy or mushroom options - **Make-ahead peanut butter or almond butter sandwich **on whole-wheat bread ## Sweet Snacks There’s nothing wrong with a sweet treat, especially on a road trip. Think beyond packaged candy and soda as you expand your snack options to foods that will help maintain your energy on the journey. - **Fresh cherries**: Don’t forget to pack a bag or container for the pits! - **Fruit leather**: Homemade or store-bought - **Homemade or store-bought muffins**: Consider a recipe that uses whole-wheat flour and/or oats and shredded carrots, zucchini, and/or berries - **Apple slices with yogurt dip **made from ¼ cup dairy or non-dairy yogurt with a sprinkle of cinnamon and a drizzle of honey - **Homemade energy balls**: 1 cup oats, ½ cup nut butter, ¼ cup honey, ½ cup shredded coconut, ½ cup chopped nuts like almonds or walnuts. Make these ahead of time by adding all ingredients into the bowl of a food processor, pulsing until it turns to a dough, then rolling it into bite-sized balls with your fingertips and storing in the refrigerator until you leave While you’re packing for vacation this summer, don’t forget the nutritious snacks. Stay healthy and satisfied while you’re hitting the road for summer by planning some of these simple road trip snacks to enjoy along the way. --- # 20 School Snack Ideas for Kids Source: https://www.clifbar.com/stories/20-school-snack-ideas-for-kids Published: 2025-01-30 · Updated: 2026-05-19 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity. _ No matter the time of year, figuring out school snack ideas can be quite laborious. Have you ever found yourself standing in the snack aisle of the grocery store, staring at all the boxes and bags of snack options, and wondering, “Which of these is _kind of_ healthy?” Or maybe you’ve passed by the “healthy snacks” section and longingly sighed, wishing your child would actually eat one of those options. Packing your kids’ lunches can sometimes feel like a battlefield between the forces of parents and kids over healthy eating, rapidly changing preferences, and peer pressure. Even when you do land on a good mix of food choices that everyone likes, it’s easy to get in a rut when boredom sets in. Parents, keep fighting the good fight because school snacks matter! School snacks are a way for kids to increase their intake of nutritious foods, keep energy levels up, and improve their ability to concentrate at school.1,2 As a parent who packs school lunches day in and day out, I grow frustrated or tired of trying to figure out what kinds of snacks to add to my boys’ lunch boxes. What I’ve learned over the years is to lean on trusted options that I know everyone loves (and are nutritious) and then try to mix up one at a time throughout the school year. It’s also really helpful to keep a list of ideas or ask around for what other parents are packing. Consider this your “ask the audience” option for when you’re down to the wire and out of ideas for kids’ snacks for school. Here are 20 snack ideas for kids to help you get through the school year triumphantly: ## 1. Zbar It’s always nice to have an ace-in-the-hole snack — one that you know has ingredients you can feel good about and your kids will always enjoy — waiting in your pantry. [Zbar](https://www.clifbar.com/collections/clif-kid-zbar) energy snack bars are certainly that snack in my house. Made with energizing whole grains from organic oats, this great-tasting snack bar can help fuel your kids’ active bodies and creative minds as they fill up at lunch and head out for recess. Since there’s many delicious and soft-baked flavors to choose from (like Chocolate Chip, Iced Oatmeal Cookie, and Chocolate Brownie), boredom is nearly impossible! Zbar energy snack bars are a great option for after-school activities, too. ## 2. Zbar Protein School snacks that contain protein are a big win for kids’ growing bodies. (See this article on [Protein for Kids](https://www.clifbar.com/stories/protein-for-kids) on why this is.) [Zbar Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein) is a ready-to-go, wholesome snack bar that contains 5 grams of hunger-helping protein. Its crispy and delicious flavors of Chocolate Chip, Cookies ‘n Creme, and Chocolate Mint flavor (all gluten free, too!) are sure to be a big hit with your grade schooler. ## 3. Flavored Popcorn Chips It may seem like a big challenge to find a more nutritious school snack option than traditional potato chips, but there are fortunately a lot more crunchy snack options available now. Flavored popcorn chips can be a delicious, light option for a flavorful crunchy snack. You get a lot of chips for a reasonable serving size and some options contain a little fiber too. ## 4. Cheese and Crackers Cheese and crackers always put a smile on my kids’ faces, and in fact, one of my children requests it in his lunchbox daily. This school snack can be as simple as a cheese stick and a handful of crackers, or you can find cheese in precut cracker-sized slices. Look for whole-grain crackers with fiber and minimal ingredients. ## 5. Apple Slices with Squeezable Nut Butter Sweet apples and salty nut butter are always a delicious combination and are pretty easy to pack as a nutritious school snack. Look for pre-sliced apples in the produce section of the store and single-serve nut butter squeeze packs or cups in the peanut butter section. Butters made with soy or sunflower seeds may be a more appropriate option for some schools. ## 6. Nuts, Chocolate Chips, and Raisins Yes, this is basically a make-your-own trail mix, but this is the combination that’s a big hit with my boys. Toss together 2 tablespoons of nuts (peanuts, pistachios, cashews, etc.) and 1 tablespoon each of raisins and chocolate chips. It’s a great combo of protein, fiber, and fun. ## 7. Drinkable or Squeezable Yogurt Squeezable (or drinkable) yogurts are a game changer for parents who are seeking easy school snack ideas. Most kids find great joy in this method of snack delivery and it tastes great! The good news for parents is that they usually contain some calcium and vitamin D — important nutrients for growing kids. Look for brands with no artificial flavors or colors and a low amount of added sugar. ## 8. Fruit Leather A great way to add some natural sweetness to your kid’s lunchbox is with fruit leather. It is an alternative to fruit roll-up–type snacks and are typically made with real fruit puree and no added sugars. Fruit leather is easy to find at most grocery stores or try [making your own](https://www.twopeasandtheirpod.com/homemade-fruit-leather/). ## 9. Mini PB&Js This classic sandwich does not have to just be for lunch. It makes a delicious snack as well. Make a PB&J on bread, then cut into four triangles. Split between two kids’ snacks or use over two days. You can also try mini pita bread or a small tortilla with nut butter rolled up in it. ## 10. Grapes and a Cheese Stick Grapes are a nutritious snack loved by all. Their sweet juiciness is particularly enjoyable when the school days are warm. Pair them with a cheese stick to add some satisfying protein. ## 11. Veggie Chips If you’re looking for a tasty way to get veggies into your kiddos, veggie chips might be a fun option to try as a school snack. Not all the nutrients from fresh vegetables are necessarily going to be maintained in chip form, but it presents veggies in a very kid-friendly way. I personally think the more kids see and experience veggies, the better. ## 12. Bean Puffs A more nutritious option for puffed chips is bean-based puffs. You’ll find them made from a variety of types of beans that may be new to you, but that familiar satisfying crunch is absolutely there. Because they have more protein than your average puff, you’ll find kids are satisfied more quickly, too. ## 13. Dry Cereal Cereal is a perfect bite-size snack that offers endless options. Cereals shaped like O’s and mini whole-wheat or rice squares are perfect for snacking. Kids can get involved by making their own unique snack mix with several options. Look for whole-grain cereals with a lower added sugar content. ## 14. Hard-Boiled Egg For a very affordable, nutritious school snack, look no further than hard-boiled eggs. They are a good source of complete protein and important nutrients for growing kids. They are also easy to prep ahead on the weekend and peel for easy snack packing throughout the week. For a little added flavor, sprinkle halved eggs with a dash of salt or sweet paprika. ## 15. Chips and Guacamole Chips and guac are now portable enough to take as a school snack thanks to single-serve guacamole options. Pair them with whole-grain chips and you have a downright delightful and nutritious snack for kids. ## 16. Olives Not only do kids love to stuff their fingers in the holes of olives, but they also love the flavor. Olives are a source of unsaturated fat and a wholesome school snack option. You can find them in single-serve cups or pouches, but the most affordable option is to portion them out yourself from a can. ## 17. Crunchy Chickpeas Chickpeas take on a whole new personality when they are roasted and flavored. I personally love a good ranch-flavored crunchy chickpea. Look for store-bought brands, or you can easily make them yourself in the [oven](https://www.thekitchn.com/how-to-make-crispy-roasted-chickpeas-in-the-oven-cooking-lessons-from-the-kitchn-219753#post-recipe-9863) or [air fryer](https://www.skinnytaste.com/air-fryer-chickpeas/#recipe). ## 18. Cucumber Slices and Hummus When all other veggies are failing with my kids, cucumbers always come to the rescue! Crunchy, refreshing, and light in flavor, cucumbers are a great gateway veggie to use as a school snack. Pair them with single-serve hummus cups or even some ranch dressing for a snack win! ## 19. Cashews and Dried Cranberries Not all kids like nuts, but many will be open to the delicious cashew nut. It’s a great way to build their base for whole-food snack options. Pair with dried cranberries for a sweet, salty, and tart combo that’s sure to please. A half ounce of nuts paired with 1-2 tablespoons of cranberries is a good starting point. ## 20. Jerky Jerky is a great source of portable protein. It can help satisfy wild hunger at snack time. Some jerky can be pretty tough for little eaters, so look for brands with softer texture. You can also cut up strips into bite-size pieces that are easier to chew. Now you are armed with ample school snack ideas and hopefully ready to continue strong throughout the school year. ## References 1. Gavin ML. “Snacks.” _Nemours Kids Health._ Available at: [https://kidshealth.org/en/parents/snacking.html](https://kidshealth.org/en/parents/snacking.html). Accessed on June 1, 2022. 2. Shield JE. “When Should My Kids Snack?” _Kids Eat Right. _The Academy of Nutrition and Dietetics. Available at: [https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/when-should-my-kids-snack#:~:text=Snacks%20are%20good%20for%20kids,of%20snacks%20as%20mini%2Dmeals](https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/when-should-my-kids-snack#:~:text=Snacks%20are%20good%20for%20kids,of%20snacks%20as%20mini%2Dmeals). Accessed on June 1, 2022. --- # 5k Training Plan for Beginners Source: https://www.clifbar.com/stories/5k-training-plan-for-beginners Published: 2025-01-30 · Updated: 2025-07-30 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ I ran my first 5k when I was 8 years old, and I remember how daunting it was. I had trained with my dad and my little sister to run our local 5k. The training wasn’t always enjoyable, but we stuck with it, and come race day, I found myself thoroughly enjoying the feeling of running with a number pinned on. Crossing the finish line was one of the most gratifying experiences of my young life. Since then, I’ve run hundreds of races, some of them much longer, but I often think about that first 5k and how meaningful it was. Running your first 5k can feel overwhelming, but stick with it, because once you cross the finish line, you will be so grateful. So, you want to run a 5k? COOL! Maybe you signed up for a race or are thinking of running one but you’re not sure how to prepare for it. This is the guide for you! You don’t need any running experience to follow this plan. It’s built for the new runner, who may be running their first race. Or for someone who hasn’t run in years but wants to start up again. This plan is six weeks long, which is enough time to start from zero running to getting you ready to run 3.1 miles in a little over a month. ## A 5k Training Plan for Beginners [_Click to enlarge chart_](https://clifbar-world.imgix.net/cms/visual-asset/2022_CLIF_5k_Training_Table_v2_1400x700-01.jpg?w=1800&fit=max&auto=format&auto=compress) ## How This Plan Works First, the plan starts with a few run/walk sessions, but if you need to walk more than what’s prescribed, do it. Just aim to have the total time be the same (for example, 10 x 1 min run, 1 min walk = 20 min total). Don’t stress if you need to walk a little more over the first couple of weeks. Gradually try to increase your run to walk time as you feel comfortable. Second, if you are pressed for time and cannot manage 4x per week that the plan above shows, focus on running three days per week, such as Monday, Wednesday, and Saturday. The walk on Thursday is a good supplement to your running, but it’s not necessary to be successful. The goal is to space out these runs so you have a day to recover between. You can easily shift the days to fit your schedule, just make sure to keep a rest or cross training day between the runs. Third, if you are feeling good and want to try pushing yourself, you can adapt Wednesday’s workouts to be a little tougher. Simply run the “Run” portion a little faster, and jog during the “Walk” portion. This is an interval that will help you work on your speed. That’s only IF you feel good and ready — there is no problem following the plan as is. If you miss a day, try to make it up the following day, but do not stack workouts. For example, if you miss Monday and Wednesday, don’t run on Thursday, Friday, Saturday, and Sunday to make up for it. Rest days are important, and running too many days in a row doesn’t let you fully recover between sessions. If you haven’t run much before, it may feel tough to start. Know that it WILL get easier, but it will take time. Be patient with yourself and know that rest days are important for progress. Similarly, don’t compare yourself to others. Social media platforms that allow you to track and compare are fun, but they can also lead to self-doubt and judgment about your own training. If you do use some sort of app or platform, try to be positive and focus on your own progress over the six weeks of training. ## Training for a 5k — Beyond the Running When we think about training for a race, we most often think about the physical part, i.e., the running itself. While running is obviously very important, there are also other things that contribute to your ability to train and recover. We often neglect things like nutrition, sleep, mental preparation, etc., and just focus on the miles. To let you in on a little secret — the little things matter. A LOT! And they work synergistically with each other. So, while the actual running needs to happen, the supplemental aspects should also be made a priority. ## Nutrition Let’s start with nutrition. A well-rounded diet is the foundation of any healthy athlete. This means focusing on three good meals a day (plus snacks) made up of nutritious, real food. Everyone’s needs are slightly different but still fit within a general framework. ## Early Morning Snack The most important meal of the day. If you are an early-morning runner, it’s still important to get in something before you head out the door. It doesn’t have to be much — even just a small bite before your run is beneficial. Choose one of these quick options: - Banana - [CLIF BAR® Minis](https://www.clifbar.com/collections/clif-minis) - Piece of toast with peanut butter - ½ flour tortilla spread with jam - 8 oz. of orange juice Think of the food you eat before you run as putting gas in your tank before you start. Running with adequate fuel will not only help you feel better throughout the run but will also help you recover more quickly afterward. ## Lunch & Dinner These meals should be full of nutritious foods, including fruits, vegetables, legumes, grains, and high-quality proteins. Focusing on real food ensures you get essential micronutrients, including vitamins, minerals, antioxidants, and fiber. Some examples of balanced meals are: - Rice bowl with black beans, vegetables, and avocado - Salad topped with chicken, fresh vegetables, and feta cheese - Fish tacos made with grilled fish and topped with avocado and pico de gallo - Pasta with fresh herbs, sausage, and olive oil - Vegetable wrap with hummus Make sure to save meals like this for _after _you run to avoid any stomach issues from the fiber. ## Snacks It’s also important to refuel after a run to help with recovery and keep you going between meals. The best foods for after a workout include some protein along with carbohydrates to help with muscle repair. Some good options for a post-workout snack include: - [CLIF Builders® Minis](https://www.clifbar.com/collections/minis?product-line=builders) - 8 oz. of chocolate milk - Handful of almonds and dried cherries - Apple + packet of peanut butter - 4 oz. of yogurt - Tortilla with peanut butter, rolled up - 2 rice cakes topped with hummus ## Sleep Now let’s focus on rest and recovery. We can push our bodies all we want, but without proper rest, we can’t adapt and thrive. Sleep is the most underrated part of a training program. Most of us could use a little (or a lot) more sleep on a regular basis. The amount you need depends on your lifestyle and level of activity, but most sleep studies say a minimum of eight hours of sleep is required for us to feel our best.1 It’s easy to say you want to sleep more, but it’s tough to carve out the time to make it happen. ## Train Your Mind Another overlooked piece of training is how to mentally prepare your mind. This isn’t just for race day, but for the entirety of your training. There will be days when you feel amazing and everything is clicking, and there will also be days when you feel completely awful and just want to quit. We can’t always control how we feel, but we can control our attitude. When it comes to race day, visualize yourself running the race and feeling strong. If you can see the racecourse (or a map) ahead of time, go through it in your mind. See yourself running the entire course and give yourself some verbal cues to think about. Choose a word or mantra that you can repeat to yourself when it gets hard. This can help you stay present and focused on the race. ## Body Work Last but not least, it’s important to take care of your body. Body work can mean a lot of things — stretching, yoga, a massage, seeing a physical therapist, acupuncture, etc. Taking some time to give your body TLC on a regular basis is so important. Even if it’s just a few minutes to do some dynamic stretches or take a hot bubble bath, these little things can help you recover and feel good. A massage is a very nice treat after a hard week of training. Running a 5k can be daunting, but when you have a goal and a plan to get there, it’s much easier to break into smaller chunks. Take things week by week and focus on doing the best you can for the day. Don’t forget the big picture, but also don’t worry about it too much as you progress through the six-week plan. Taking some time to do the little things — eat well, get enough sleep, prepare your mind, and take care of your body — will help you immensely in this process. ## Reference 1. Hamlin MJ, Deuchrass RW, Olsen PD, et al. The Effect of Sleep Quality and Quantity on Athlete's Health and Perceived Training Quality. _Front Sports Act Living_. 2021;3:705650. Published 2021 Sep 10. doi:10.3389/fspor.2021.705650 --- # Get to Know LUNA Source: https://www.clifbar.com/stories/get-to-know-luna Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ With so many snacking options available, it’s important to choose a bar that tastes great, provides the nutrients your body needs and fits your values and food preferences. Want to know if [LUNA® Bars](https://www.clifbar.com/collections/luna) are healthy and what’s inside them? We’re answering all your most asked questions right here! ## What’s in a LUNA Bar? LUNA Bars contain wholesome ingredients including gluten-free whole grains and plant-based protein, but they don’t contain any high fructose corn syrup or artificial flavors. Each LUNA Bar delivers 7-9 grams of plant protein and less than 210 calories. LUNA Bar can be a perfect snack to help meet your day-to-day snacking needs. With 9 mouthwatering choices like LemonZest® Flavor, Blueberry Bliss Flavor, Chocolate Dipped Coconut Flavor, Nutz Over Chocolate® Flavor, Chocolate Cupcake, White Chocolate Macadamia Flavor, Chocolate Peppermint Stick® and Mash-Ups™: LemonZest® + Blueberry Flavor, and LemonZest® + Raspberry Flavor, you have a lot of delicious options to choose from! To learn more about what’s in a LUNA Bar, [get to know the LUNA Bar ingredients](https://www.clifbar.com/get-to-know-luna-bar-ingredients). ## Is a LUNA Bar a Healthy Snack? LUNA Bar balances positive nutrition attributes with mouthwatering flavors and textures — making it a bar you can feel good about reaching for when you need a tasty snack. LUNA Bars contain gluten-free whole grains and plant-based protein, and most flavors provide a good source of fiber,\* which is a beneficial nutrient many of us need more of in our diets. _\*Contains 6-10 grams of total fat per serving. Blueberry Bliss does not provide a good source of fiber._ You may notice that we don’t label our products as “healthy” on the package. That’s because the Food and Drug Administration (FDA) has an official definition for the term “healthy.” According to the FDA, healthy foods are low in total and saturated fat, have limited sodium and cholesterol, and provide a good source (at least 10% of the daily value) of specific vitamins or minerals.1,2 LUNA Bars do not meet this FDA definition, but they can still contribute to an overall healthy diet. [The Dietary Guidelines for Americans](https://www.fda.gov/media/100520/download) encourage us to build healthy dietary patterns by choosing foods and beverages that contribute positive nutrients (i.e., vitamins, minerals, fiber) and foods groups (i.e., fruits, veggies, whole grains, lean protein) to our day. At LUNA, we are dedicated to bringing you delicious on-the-go snacks that fit your lifestyle anytime you need a feel-good break. ## Is a LUNA Bar a Sustainable Snack Option? With our focus on sustainability, a LUNA Bar is both nutritious and good for the planet. In every bar, you’ll find plant-based, organic ingredients like rolled oats and cocoa. While a LUNA Bar doesn’t bear the USDA organic seal, the majority of the ingredients are organic. Organic farming conserves and restores biodiversity, and it stores carbon in the soil where it increases soil fertility instead of releasing it into the atmosphere.3,4 All LUNA Bars are also non-GMO and plant-based, meaning they’re suitable for vegetarians. ## Are LUNA Bars a Meal Replacement? At about 200 calories per bar, LUNA Bars are intended to be a snack, not a full meal replacement. With whole-grain carbohydrates and 7-9 grams of plant-based protein, LUNA Bars are a wholesome snack that can be eaten on the go whenever you need to satisfy your tastebuds with balanced nutrition — whether you’re on your way to work, school, or an event, commuting or traveling, or when you simply need an in-between-meals snack. ## Are LUNA Bars for Women? LUNA Bars are for everyone! Men can absolutely enjoy a LUNA Bar, and they’re appropriate for adults of all ages, too. LUNA was founded for women, but it can be eaten by all genders. LUNA _is _a brand with a long history of supporting women. Since its founding in 1999, LUNA has been on a mission to create momentum, champion women, and spark change — to fuel women’s ambitions as well as their bodies. Our longest running program is [LUNAFEST®](https://www.lunafest.org/), a traveling film festival that celebrates and showcases women in film, with over 2,700 screenings and 170+ women filmmakers featured. To date, LUNAFEST has raised over $6.5 million to directly benefit local women’s causes. Learn more about [LUNAFEST 2022](https://www.clifbar.com/stories/play-a-part-in-lunafest-2022). ## What Is the Role of Sugar in a LUNA Bar? Depending on the flavor, there’s between 6 and 10 grams of added sugar in a LUNA Bar — which helps contribute to their delicious flavor and texture as well as helping to give you some energy for your busy day. Their good source of protein and fiber† and wholesome ingredients all contribute to their low-glycemic status.‡ Low-glycemic foods digest slowly and help maintain blood sugar levels for steady energy. _†Contains 6-10 grams of total fat per serving; Blueberry Bliss Flavor does not provide a good source of fiber._ _‡LemonZest® Flavor, Blueberry Bliss Flavor, and Mash-Ups flavors are not low glycemic._ ## References 1. US Food and Drug Administration. Use of the term “healthy” in the labeling of human food products: guidance for industry. [http://www.fda.gov/downloads/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/UCM521692.pdf](http://www.fda.gov/downloads/Food/GuidanceRegulation/GuidanceDocumentsRegulat) . Published September 2016. Accessed May 23, 2022. 2. US Food and Drug Administration. General Nutrient Claims, “Healthy” Criteria. [https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-D/section-](http://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-D/section-) 101.65#p-101.65(d)(2) 3. US Department of Agriculture. Conservation and Biological Diversity in Organic Production. February 21, 2017. Accessed June 8, 2022. 4. Food and Agriculture Organization of the United Nations. Organic Agriculture. [https://www.fao.org/organicag/oa-faq/oa-faq6/en/.](http://www.fao.org/organicag/oa-faq/oa-faq6/en/) Accessed June 8, 2022. --- # Why We Don’t Call Our Foods Vegan: Our Philosophy Source: https://www.clifbar.com/stories/are-clif-bar-energy-bars-vegan-our-philosophy Published: 2025-01-30 · Updated: 2026-05-23 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ ## Why We Don’t Call Our Foods Vegan One of the questions we get most from people is whether our foods are vegan. While strictly speaking, we don’t consider our foods vegan, all [CLIF BAR](https://www.clifbar.com/collections/all)’s foods can fit into a plant-based diet. Many vegans eat CLIF foods and consider the vast majority of our foods vegan. When they want vegan energy bars, they may grab a [CLIF BAR](https://www.clifbar.com/collections/clif-bar). When they want a delicious vegan snack, they may turn to a [LUNA Bar](https://www.clifbar.com/collections/luna-bar). The same holds true for many of our other products made with plant-based ingredients — many vegans favor them. Our foods are centered around plant-based ingredients such as whole grains, nuts, and dried fruit such as wholesome rolled oats, organic almonds, and organic raisins, just to name a few examples. However, while most of our products contain no intentionally added animal-based ingredients, they may be made in a bakery that uses dairy-based ingredients. In those cases, we note the potential for traces of dairy on our packaging to inform consumers trying to avoid it (e.g. those with allergies, vegans, etc.). ## Do Any CLIF Foods Contain Animal Products? Only one of our foods contain intentionally added animal-based ingredients: [Zbar Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein) includes whey. We include animal-based ingredients in this bar because the ingredients contribute to the foods’ purpose or predominant flavor. ## What Is a Plant-Based Diet? Vegan diets, along with vegetarian, pescatarian, flexitarian, and Mediterranean diets, are all considered plant-based diets. They focus **primarily** on plants, including whole, nutrient-dense foods such as fruits, vegetables, nuts, seeds, whole grains, and legumes. Moderate amounts of meat, poultry, fish, seafood, eggs, and dairy can all be included, except, of course, in a vegan diet, which contains zero animal-derived foods. Bottom line, when you follow a plant-based diet, you’re opting to eat more plants and fewer animal products than you would on a standard American diet. ## How to Incorporate CLIF Foods Into a Plant-Based Diet If variety is the spice of life, you’re in luck: All CLIF foods fit within a plant-based diet. Our recipes prioritize organic ingredients and are built around wholesome, energizing plant-based ingredients that provide quality energy and real enjoyment. That makes our foods a great choice as a complement to whole foods when you’re on the go and looking to energize a workout or snack time. ## Why Plant-Based Foods Matter to CLIF Food has the power to do more than fuel us. How are plant-based foods good for the body? They provide essential vitamins and minerals, nourishing fiber, and beneficial plant nutrients, all of which contribute to overall well-being. Several studies have shown that plant-based eating patterns support a variety of health outcomes, including a healthy heart and healthy weight.1,2 How does plant-based eating benefit the planet? A diet higher in plants and lower in animal-based foods is associated with less of an impact on the environment than the typical American diet.3 Many experts are calling for a global shift to predominantly plant-based dietary patterns to improve health and sustainability outcomes — noting that environmental impacts could be lessened by eating fewer animal products and more plant-based foods while reducing excess energy (calories) intake and food waste.4 ## How CLIF Encourages Plant-Based Eating Since CLIF’s founding in 1992, we’ve been making plant-based foods that provide the energy our bodies need and, in addition, support our larger purpose to help create a more healthy, just, and sustainable food system. In 2003, we began using organic, plant-based ingredients in CLIF BAR, making it the first major energy bar to be USDA certified “made with organic.” Since then, we’ve sourced over 1 billion pounds of organic ingredients for CLIF BAR. Today, we continue to prioritize the use of organic, plant-based ingredients that are grown and produced according to rigorous sustainability standards. Organic and more sustainably grown ingredients are the link between people’s well-being and a healthy planet. ## References 1. Kim H, Caulfield LE, Rebholz CM. Healthy Plant-Based Diets Are Associated with Lower Risk of All-Cause Mortality in US Adults. _J _Nutr. 2018;148(4):624-631. doi:10.1093/jn/nxy019 2. Satija A, Bhupathiraju SN, Spiegelman D, et al. Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. _J Am Coll _Cardiol. 2017;70(4):411-422. doi:10.1016/j.jacc.2017.05.047 3. US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at: [https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary\_Guidelines\_for\_Americans-2020-2025.pdf](https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf) 4. Rose D, Heller MC, Roberto CA. Position of the Society for Nutrition Education and Behavior: The Importance of Including Environmental Sustainability in Dietary Guidance. _J _Nutr Educ Behav. 2019;51(1):3-15.e1. doi:10.1016/j.jneb.2018.07.006 --- # How to Spark Kids' Imaginations Source: https://www.clifbar.com/stories/how-to-spark-kids-imaginations Published: 2025-01-30 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ At CLIF Kid, we live to inspire kids to get outside, explore, create, and use their imaginations. We’re always eager to learn more, so we decided to ask the pros. If anyone knows how to supercharge kids’ imaginations, it’s Mindy Thomas and Guy Raz, the creators and co-hosts of the #1 podcast for kids and their grown-ups, “[Wow in the World](https://tinkercast.com/shows/wow-in-the-world/).” ## Curious Kids + Science = Wow! On their podcast, Mindy and Guy talk about the latest news in science, technology, and innovation. How did their audio experiment get started? _Guy Raz: _One day, Mindy and I were on a hike together and I thought, we should really start our own kids’ media company based around podcasts that would get kids away from screens. We know from decades of research that listening to something stimulates your brain the same way that reading a book does. The idea was, let’s start with a podcast and see where it goes. _Mindy Thomas: _We realized that the most interesting, uplifting, and hopeful news stories were coming from the world of science. We realized kids and scientists think alike! They’re both endlessly curious. _Mindy Thomas and Guy Raz came up with the idea for a podcast while hiking together_ It turns out that their experimentation yielded extraordinary results. Since 2017, the podcast has been downloaded more than 160 million times. Its success spawned more podcasts including “Two Whats?! and a Wow!” and “Who? When? Wow!”; two best-selling books; the “Wow in the World Pop Up Party” live events; and the interactive traveling experience “Wow on Wheels” that hit the road this summer in a renovated ice-cream truck turned mini-museum of science and wonder. _“It’s how we learn to problem-solve. It’s how we practice being human. Imagination is how we make sense of the world.”_ ## Igniting Imaginations What’s their secret to engaging millions of kids and their families? Have kids do the work — with their imaginations. _Guy: _From the very beginning, we wanted to create a cartoon for the ear. We integrate all kinds of sounds, and they trigger your brain to imagine something. We’re able to build this world, which is infinite and can grow in any direction because it’s all in your mind. We’re just giving kids the tools to paint this world for themselves. _Mindy: _We’ve had contests where kids send in pictures of how they imagine characters on the podcast. I love seeing how kids imagine the world of the show and its characters. That’s one of the beauties of audio and igniting their imaginations. Imagination is so important. It’s how we learn to problem-solve. It’s how we practice being human. Imagination is how we make sense of the world. There are so many different ways of being imaginative. To be an engineer or a doctor, you have to be imaginative. That’s what gives us hope in the world. I think imagination is the most important thing that you can have. For all ages. All people. All professions. _Fueling up before participating in WOW in the World on Wheels activities._ ## How to Encourage Kids to Find the “Wow” in the Outside World Clearly, Guy and Mindy know how to entertain and educate kids and their families. With their own families, they love to spend time outdoors. We asked for ideas on how to inspire kids to get outside and get curious. Here’s what they had to share. ## 1. Getting Outside Is Hard; Staying Outside Is Easy The toughest part of any adventure with kids is often just getting out the door. Whether it’s going out to play in the yard, walk around the neighborhood, or hike in the woods, once they’re out and exploring, children’s curiosity takes over. _Mindy:_ Both Guy’s and my families are big hiking families. I remember when my kids were little, and I told them we were going on a hike. They would say “Oh, we don’t want to go on a hike! It’s too much walking!” I started off giving them all invisible horses to ride on, and then that turned into invisible creatures. This is the best thing ever! You can get them to go for miles if they’re walking or riding an invisible creature. This is for younger kids and works miracles. ## 2. Think Small: Even 15 Minutes Outside Is Worth It You don’t need structured activities or extravagant adventures. Any experience outside is meaningful to kids and ultimately to the planet. _Guy: _We’re lucky to have a dog, so we’re forced to go outside every day to walk it. You don’t have to go to the Grand Canyon or go on a 10-mile hike for outside time to be valuable. To me, it’s a simple matter of just getting outside everyday even for just 15 minutes. _Mindy: _Being outside is such a great metaphor for so many things in life. It’s imperfect; it’s messy; it ignites all your senses. Your awareness when you’re outside is so different from when you’re sitting in front of a screen. Just that natural connection to nature helps kids understand that this is a place worth exploring and protecting as they grow up. I think for kids to be stewards of the planet, to understand their place in it, and for them to want to take care of it, they first have to experience it. I love it when kids call the show and talk about something they found. Like when they find a bird’s nest in a tree or see a snake eat a frog. They are so excited to share with us and the listeners what they discovered. ## 3. Squat Down, Look Up, and Model Your Own Awe and Curiosity Let kids lead. When they pause to examine something, take the time to explore with them. When kids ask questions, instead of ending the conversation with “I don’t know,” use the opportunity to wonder aloud. Model your own curiosity by asking questions. _What do you think happened? How do you think that happened? What do you think would happen if…?_ Asking your children questions — including silly ones — is a great way to stimulate their curiosity, imagination, and creative problem-solving. _Guy:_ I think ultimately one of the amazing things about children is that they are naturally curious. When you walk down the street with a 2- or 3-year-old, they’re saying, “Look at that squirrel! Look at that bug!” They’ll squat down to watch a bug crossing the crevices of the sidewalk. I remember my kid looking up at the night sky and asking if we could travel to the stars. I said, “I don’t know!” and we began looking into it. We learned it would take thousands of years! Modeling curiosity is a practice and it’s something you can be disciplined about. When you are, you can actually stimulate curiosity and creativity in your kids. ## 4. Use (or Don’t Use) Screens Intentionally Do screens limit our children’s imaginations or do they enhance them? Like all of us, Guy and Mindy think about screens and how to best use them — or not — with their own families. Experiment with your family to find an approach that works for you. _Guy: _One of the things that we do is lock up our devices on Saturdays and go on a hike. It’s hard because you can’t do simple things like use GPS or check whether a restaurant is open. But it’spretty great because it forces us to go out and do other things and spend time as a family. _Mindy:_ I have a slightly different approach to screens. Instead of fighting them, I try to help my kids to see screens as tools. For example, my son has gotten into photography.I introduced him to photo editing apps. Both my son and daughter are into making movies. I introduced them to Canva to make logos for their “production companies.” I want them to use their phones as tools to make things or to engage in the world in way that helps them make things. ## Speaking of making things. We had one last question… If you could bring anything camping, what would you bring? _Mindy:_ I think duct tape is pretty useful. I would use one stick to whittle another stick and make a knife. Then I could cut down things, build a shelter, and tie it together with duct tape. _Guy:_ I would bring a giant dome to place over an entire nature reserve. It would have the same technology as noise-canceling earbuds. If there were loud campers or people playing loud music, this dome would just suck away the sounds and you would only hear the bubbling brooks, the chirping birds, and the wind through the leaves. Imagination and creative problem-solving at work! When kids get curious, they start exploring, asking questions, and imagining possibilities. They observe, marvel, and appreciate the tiniest ant on the ground and the brightest stars in the sky. Then who knows? They might be the ones to figure out how to travel through space to see those stars up close. Thanks for getting curious with us, Mindy and Guy! Love your show! ## Light Up Those Imaginations Looking for more? Check out these episodes to get curious kids outdoors: _CLIF Kid is a sponsor of WOW in the World on Wheels, an experiential mobile tour by Tinkercast, makers of the Wow in the World podcast, that invites kids, families, and communities to experience The Wow through location-based audio activities and a traveling collection of community-created WOWs in each location._ --- # 30 Non-Candy Goodies to Hand Out on Halloween Source: https://www.clifbar.com/stories/30-non-candy-goodies-for-halloween Published: 2025-01-30 · Updated: 2026-05-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ Dressing up in costumes is a huge part of the fun of Halloween, but let’s face it, our kids are probably most excited about eating A LOT of candy. As parents, we want our kids to have fun on this beloved holiday but also wouldn’t mind incorporating some goodies with more wholesome qualities or non-food Halloween treats. Let’s also not forget that kids need to fuel their bodies as they run from house to house in order to (hopefully) prevent them from crashing and the dreaded tummy ache from eating too much candy. Some kids need non-food options because of food allergies or sensitivities while some parents just appreciate more natural food options they can easily include in a school lunch. Perhaps you’d prefer to not buy candy this Halloween and instead spark some creativity or curiosity in kids. Who wouldn’t love a fun prize, craft, or toy they can play with while parading around the neighborhood or to enjoy during playtime later? Here’s a plethora of non-candy goodies and non-food goodies you can easily find, afford and hand out to the happy kids of your neighborhood this Halloween. But these aren’t just good ideas for October 31st; they’re perfect for classroom parties or other fun gatherings too. ## Non-Candy Goodies Here are non-candy snack ideas that are great alternatives to candy, perfect for fueling trick-or-treaters on their night of fun (or to pack in their lunchbox the next day). ## 1. [Zbar](https://www.clifbar.com/collections/clif-kid-zbar) Depending on what time your kids set out to trick-or-treat, they may need a little fuel to keep their bodies going as they run from house to house. Hand out Zbar snack bars to trick-or-treaters and fellow parents will be so thankful for the lifesaver of a snack to help energize kids the rest of the night. Zbar is a great tasting, whole grain energy snack bar made with organic oats and is a good source of fiber. You can also feel good knowing it contains no high fructose corn syrup or artificial flavors. ## 2. [Zbar Protein](https://www.clifbar.com/collections/clif-kid-zbar-protein) For those kiddos who easily get hungry on the trick-or-treat trail, pack or pass out Zbar protein bars. These delicious, crispy snack bars are made with organic oats and have a good source of protein to help calm kids’ rumbling bellies and support their growing bodies. Flavors like Cookies n’ Creme, Chocolate Chip and Chocolate Mint will absolutely put smiles on faces. They’re also gluten free and contain no high fructose corn syrup or artificial flavors. ## 3. Raisin Boxes These tiny boxes of fun are a naturally sweet snack that all ages love. They are appropriate for all the major food allergies and are celebrated by parents everywhere. ## 4. Fruit Leather This tasty snack is usually made from dried fruit and fruit juice with a chewy texture. It’s a more natural alternative to fruit snacks that often don’t contain any actual fruit. ## 5. Applesauce Squeeze Packs This portable snack is perfect for the trick-or-treat trail. Parents love that they’re neat to eat and made from whole fruit. They are shelf stable and can be saved for lunches too. If you want to dress them up, there are ideas online for how to turn them into Halloween-themed characters like mummies. ## 6. Educational Cookies If you’re someone who likes to slip in some education with a snack, then you’ll love passing out educational cookies. These cookies come in single-serve packs and come in state capitals, presidents, English/Spanish words, and more. Search for “educational snacks” online to purchase. ## 7. Popcorn Single-serve popcorn bags are an excellent candy alternative for Halloween. Popcorn is a beloved snack by all and is actually a fiber-containing whole grain. Whether kids eat it while they’re walking around or save it for a school snack, you can’t go wrong with this idea. ## 8. Flavored Water Drink Pouches Kids will absolutely be thirsty out on the trick-or-treat trail and will be looking for something to drink. Set out a bucket or cooler of flavored water pouches as a refreshing pit stop and non-candy Halloween treat. ## Non-Food Goodies For those who want to steer clear of any food for your trick-or-treat stash, I’ve got great news for you! There are many options for alternatives to candy for Halloween that kids will actually enjoy and don’t cost a fortune. If you do go this route, I encourage you to put out a [teal pumpkin](https://www.foodallergy.org/our-initiatives/awareness-campaigns/living-teal/teal-pumpkin-project) to alert families with food allergies that your house is a safe place for their kids. ## 1. Slap Bracelets Perhaps you grew up during the slap bracelet obsession of the ’90s and will be delighted to know they are still a hit with kids. Look for bracelets with superhero or character themes that might easily go with popular costumes. ## 2. Jump Ropes This old-school playground staple can be a fun prize for trick-or-treaters too. Kids’ imaginations can think of so many fun ways to use a jump rope in their creative playtime. Look for brightly colored, rainbow, or glitter ropes that will be sure to catch the eye of costumed kiddos. ## 3. Plantable Pencils Any day is a good day to spark curiosity for nature, and that includes Halloween. Go a little green this year with plantable pencils from Sprouts. When kids are done using the pencil, they can plant the bottom in a pot of soil and watch something grow! Sets of pencils include seeds for a variety of flowers and herbs. Take it up a notch by making a goodie bag that includes an eraser and sharpener too. ## 4. Gliders Flying objects always make kids happy, plus they give kids something to do back home as they come off the high of trick-or-treating. It’s easy to find a bulk pack of glider airplane toys online, and I guarantee they will be a big hit. ## 5. Disguise Glasses Parents and kids alike will enjoy snagging a pair of disguise glasses to wear while walking around the neighborhood. You can go classic with the nose and mustache or get crazy with all kinds of funny glasses. Cardboard glasses are easy to find now as photo booth props, but they work great as a non-food Halloween treat too. ## 6. Bouncy Balls I don’t know what it is about bouncy balls that makes them so appealing, but kids love them. Set out a big tub of brightly colored fun balls and let trick-or-treaters pick their favorite. ## 7. Slime As a parent, I cringe just a little bit whenever I see slime. But, if you want to be the cool-house-on-the-block-not-serving-candy, slime is what you need. Search for “mini slime party favors” online and you’ll find a host of options from glitter to glow in the dark. ## 8. Stickers If slime is not your thing, then stickers may just be the next surefire option that will always make kids smile. Sticker sheets are easy to find in bulk and come in a variety of themes for fall, like decorating pumpkins and making faces, animals, solar systems, and more! ## 9. Self-Inking Stamps Holiday-themed mini stamps are always fun. My kids end up stamping themselves or friends more than any paper, but they love it! ## 10. Colored Pens For the late elementary school-age kids, pens are a big deal. They will love a new colored pen, and if you want to be “extra,” get the erasable kind. ## 11. Playing Card Sets Give trick-or-treaters a fun game to play while sorting through their loot with a card game like Go Fish or Old Maid. Look for sets of “playing cards party favors” for variety packs or try traditional mini playing cards sets. ## 12. Glow Sticks or Bracelets Not only are glow sticks super fun on Halloween night, but they also help kids stay safe by illuminating them. Glow sticks are pretty affordable and come in a variety of fun shapes like bracelets, necklaces, and rings. They’re the perfect addition to a fun night in the neighborhood. ## 13. Pirate Eye Patches Give kids a fun addition to their make-believe play time with pirate eye patches. It might sound silly, but I have personally witnessed the fun that can ensue with just an eye patch. These are easy to buy in bulk online too. ## 14. Vampire Teeth A classic Halloween costume prop is the vampire teeth. It’s a fun, very on-point prize to give out to trick-or-treaters. You can still find the nostalgic wax fangs, which are actually a type of chewing gum, or buy a bulk pack of the non-edible kind. ## 15. Erasers Don’t think of boring pink slab erasers here. Erasers have evolved, and you can find them in so many delightful shapes that kids will love. You can easily find bulk packs online with a wide variety of shapes that are really fun, like a taco. Who wouldn’t want a taco eraser? ## 16. Witch Fingers Witch, or Martian fingers, are about 3" long phony fingertips that you slip over your fingers. They tend to be wrinkly looking, have a wart or two, and long fingernails. Many of them even glow in the dark. It’s another fun dress-up accessory to offer trick-or-treaters that will make the night a little spookier. ## 17. Sticky Hands You may have spotted sticky hands in the prize vending machines at a store before, but they also make a great non-candy Halloween treat for kids. Kids will have fun for days slapping them onto objects and picking them up. ## 18. Halloween Rings Kids love to slip something fun onto their fingers, so a Halloween-themed ring will be very well received. You can go with the classic spider ring or perhaps a variety pack of all kinds of arachnids, bats, and skulls. There are also glow-in-the-dark and light-up ring options. ## 19. Paratroopers Give kids another reason to run around on Halloween night by handing out paratroopers. This iconic military-style figure has a parachute attached to their back. Kids simply throw them up into the air and watch them glide to the ground. You can purchase a large number of them for a very affordable price. ## 20. Mustache Stickers If you want to make people laugh on Halloween, hand out mustache stickers. These instantly bring out the silly spirit in everyone, even in those tougher-to-reach preteens. ## 21. Pencil Sharpeners This is a great idea when you have a lot of younger elementary kids in your neighborhood. Pencil sharpeners are always needed and always hard to find, at least in my house. It’s perfect to pair with the plantable pencils mentioned above too. ## 22. Temporary Tattoos Nearly every child loves temporary tattoos, and it leaves them with a fun reminder of Halloween night or a fun accessory for imaginative play later. Offer something for everyone from glittery bracelets and designs to characters and inspirational sayings. Hopefully this list of non-candy goodies gives you a multitude of candy alternatives for your Halloween celebration. --- # 15 Halloween Party Games for Kids Source: https://www.clifbar.com/stories/15-halloween-party-games-for-kids Published: 2025-01-30 · Updated: 2026-05-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ The fall season ushers in cooler temperatures, crunchy leaves, and an abundance of fun festivities! It’s a time of year that fills adults with nostalgia and kids with massive amounts of excitement. At Zbar, we believe imagination, adventure, and creativity are important year-round, but Halloween offers a special opportunity to inspire these values. Whether your social calendar includes classroom parties, a community gathering, or a family party at your home, dishing up super-fun party games is a great way to activate kids’ brains and bodies throughout this festive season. There’s no need to go on an internet ghost hunt, though, because we have an awesome list of Zbar–approved Halloween party games. These silly and eerie ideas will certainly get kiddos in motion and put everyone in the Halloween mood. Pick one or try them all for a spook-tacular Halloween! ## 1. Mummy Wrap Set up teams of 3-4 kids and have each team designate a mummy. Provide kids with streamers or toilet paper and instruct them to wrap up their mummy as quickly as possible. Set a timer for 3-5 minutes (less time for more fast-paced excitement), say “go” and watch kids wrap up their mummy. Whichever mummy is the most covered by the end of the time, wins. To be eco-friendly, instead of tossing the toilet paper in the garbage, opt for the compost bin. ## 2. Pin the Tail This classic party game can be spun many ways for a Halloween party. You can pin the tail on the cat, the bones on the skeleton, or the eye on the monster and watch kids wander around blindfolded trying to find their target. Search “Halloween pin the tail printable” for a lot of great options or DIY it and get the kids involved. ## 3. Ghost in the Graveyard This classic game is a combo of hide-and-seek and tag. Choose one person to be the ghost and a spot to be the home base (if you have a fake gravestone as part of your outdoor Halloween decor, that makes a great base). Players stand at home base and close their eyes while the ghost hides. Players count: “One o’clock, two o’clock, three o’clock…” until they get to 12 o’clock, when they shout, “Midnight!” They then scatter, searching for the ghost. Whoever finds the ghost calls out, “Ghost in the graveyard!” That’s the cue for all players to race back to the base with the ghost in pursuit. The first person the ghost tags, or the last one to reach the base, is the next ghost. ## 4. Costume Relay Collect a bunch of dress-up accessories that can work with costumes kids are already wearing — things like capes, big shoes, scarves, hats, and glasses. Divide them into two piles, one for each team of relay racers. To play, kids must run to the pile, grab one item, put it on, and run back to their team. Then they must hand off their item to the next player, who has to put it on, run to the pile, add another item, and run back. Keep going until the last player is wearing every item from the pile. ## 5. Frightening Freeze Dance Cue up some monstrous tunes and get the kids dancing. Have your DJ stop the music unexpectedly and yell, “FREEZE!” All the dancers have to freeze in position immediately — and hold that pose until the music starts again. If a player doesn’t freeze immediately, they have to do 10 jumping jacks (really spooky ones, of course) before they can start dancing again. ## 6. Boooo Bottles This one is a take on the old carnival ring toss game. Wrap some empty bottles in glow-in-the-dark duct tape and arm the kids with glow stick bracelets for a fun take of the game in the dark. Everyone can compete to see who can toss the most bracelets onto the bottlenecks. ## 7. Pumpkin Decorating Pumpkin carving can take a long time, but painting pumpkins is a really easy way to still enjoy the timeless tradition. Start with mini pumpkins and provide paint, stickers, googly eyes, sequins, and more. If kids need a little guidance to get their creative juices flowing, have a theme like “what I want to be when I grow up,” “something from outer space,” or “ghosts.” A bonus of this Halloween party game is that the pumpkins become great decorations for a front door or classroom. ## 8. Costume Designer for Mom/Dad/Teacher/Grownup Task kids with designing a costume for the adults in the group with items from around the house or classroom in under 15 minutes (or however much time you have). Set a few guidelines like no glue or food, but otherwise go to town. The adults then wear that costume for trick-or-treating or for in the classroom all day. Kids will be laughing all night at the silly outfit they put together for their beloved adult. ## 9. Halloween Parade Start the Halloween night with a neighborhood parade. Kids and families decorate their bikes, scooters, golf carts, or whatever and parade around the neighborhood to kick off a fun night of trick-or-treating. This is a special way to let kids show off their costumes and see everyone before it gets dark. ## 10. Ghost Hunters Pick up a ghost figurine or picture in any fall decoration section for this Halloween game. Tell kids they are going on a ghost hunt and should dress accordingly. While they put on headlamps or detective hats, hide the ghost somewhere in your house. Have a fun prize waiting with the ghost or reward the first successful ghost hunter with a prize. Replay as many times as you like. In fact, this is a great game to pass the time before trick-or-treating. ## 11. Halloween Corn Hole Bewitch your average cornhole game by adding rope lights around the edge of each base in festive colors and using lighted bags or balls. You can even find LED light sets specifically for this purpose easily online. Set this out on the driveway and encourage trick-or-treaters to play a quick game before continuing on. ## 12. Monster Mash Limbo Introduce kids to the fun of limbo! All you need is a witch’s (😉) broom stick and a Halloween playlist. ## 13. Monster Musical Chairs Give this classic game a spooky twist by requiring kiddos to walk around the circle of chairs with their arms extended in a Frankenstein walk. You can also play this game outside using light-up Hula-Hoops in place of chairs. Little monsters have to make it inside a Hula-Hoop (laid on the ground) when the music stops playing. ## 14. Ghostly Sack Race Turn pillowcases into ghosts and use them for an old-fashioned sack race. Kids must jump while their feet are in the pillowcase from one side to another. This works great as a relay with a lot of kids. ## 15. Trick-or-Treat Bingo Kids never get tired of bingo, and it’s perfect for Halloween fun. Look for fall-themed boards online or create your own. When someone gets bingo, instruct them to jump up and yell “trick-or-treat” instead of bingo. For non-candy treats and prize ideas, check out [30 Non-Candy Goodies to Hand Out on Halloween](https://www.clifbar.com/stories/30-non-candy-goodies-for-halloween). ## Halloween Party Food No Halloween party is complete without festive food. Since the big night can feel like a candy fest, start on the right foot with some delicious and wholesome food options. - [**Zbar**](https://www.clifbar.com/collections/clif-kid-zbar)** and **[**Zbar Protein**](https://www.clifbar.com/collections/clif-kid-zbar-protein): Kids need energy for their big night, so if you’re tight on time or someone gets hungry out on the trail, Zbar and Zbar Protein are the perfect choice. These snack bars deliver great taste and wholesome ingredients to keep your trick-or-treaters happy and energized. - **Zippity Dip**: Serve a black-bean dip with some orange veggies: carrots, bell-pepper strips, baked sweet-potato chips. You can even carve out a small pumpkin (or another autumn gourd) to use as a bowl for your dip. - **Jack-o’-Lantern Pizza**: A round pizza crust makes the perfect “canvas” for a jack-o’-lantern face—veggies of all shapes and colors are perfect for eyes, noses, garish grins and more. To make your pizzas healthier, start with a whole-wheat crust and go easy on the cheese. Top-your-own pizza is a fun party activity, too. - **Roasted Pumpkin Seeds**: Save those seeds when you carve pumpkins! Toss with a little olive oil, salt and pepper and then roast in the oven. You can also experiment with flavorings like cinnamon, chili powder, or curry. The result is a yummy snack that includes protein, magnesium, and zinc. - **Bowl of Eyeballs**: A big bowl of chilled grapes does the trick every time when you tell kids to close their eyes and pick an eyeball. Making up a spooky story about how all these eyeballs ended up in a bowl will have everyone shrieking—and eating more fruit—in no time flat. For more fun Halloween-themed snack ideas, checkout [Quick & Easy Halloween Snacks for Kids](https://www.clifbar.com/stories/10-easy-nutritious-halloween-snacks-for-kids). With these Halloween games for kids and a couple of fun snacks, you are sure to be the ghost-ess with the mostest this magical season. --- # How to Prevent Burnout: Strategies From Expert Dr. Darria Source: https://www.clifbar.com/stories/how-to-prevent-burnout Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a mental health professional with any questions you have regarding your health._ Over the last generation, the dueling demands of work and home have increased drastically for women. Work-life balance feels impossible. Sustaining relationships, working full-time, and being a hands-on parent — in a digital world where employees are expected to be available 24/7 — can be physically and emotionally exhausting. Layer on the unrealistic expectations piled on women by society and social media, and the result is a generation of women struggling with burnout. For over 20 years, [LUNA®](https://www.clifbar.com/luna) has championed women and supported their whole health. That mission requires understanding and bringing awareness to the issues women face — like the growing phenomenon of burnout. That’s why LUNA partnered with Dr. Darria Long and [TrueveLab](https://trueve.com/) for [The Burnout Study in Women](https://trueve.com/burnout/), promoting women’s well-being by providing resources and information on the causes of burnout and how to fight it. ## The Burnout Study in Women As an ER doctor and a mom of two, Dr. Darria Long spends her days solving problems and finding solutions. The Yale- and Harvard-trained physician founded TrueveLab in 2021 to facilitate data-driven research in women’s and children’s health. When she began researching the causes of women’s burnout, she found only limited data — making it tough to develop solutions. “The [World Health Organization](https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases) defines burnout as extending from work … and that’s it,” says Dr. Darria. “As if our lives exist in silos. There’s no woman I know whose life exists in a silo, whether she’s a mother or not, whether she works or not. We all have these multiple domains.” The Burnout Study in Women is an academic, board-reviewed study that’s the first large-scale study of women’s demands, resources, and burnout in a post-COVID world. Partnering with LUNA was a no-brainer, thanks to a shared dedication to women’s holistic well-being. “LUNA knows that their consumers are so busy, they’re wearing 15 different hats,” Dr. Darria says. “They want to help them in every way possible, not just by feeding them, but in all the other things women do as well.” Over 4,000 women participated in the study, which introduced a critical concept called the “Do It All Discrepancy.” Coined to describe the difference between how much a woman thinks she should do versus how much she actually can do, the discrepancy is a leading predictor of burnout: 82% of study respondents reported feeling they _should _be able to “do it all” … but only 7% feel that they’re actually able to. “The Do It All Discrepancy really reflects how the heavy load that women carry has drastically increased over the last generation,” says Dr. Darria. “And that includes the really _real_ responsibilities we have, like work, childcare, and health. And then we also layer on the idealized, ‘do it all’ things that we think we need to do…. When you stack them up, it makes for impossible demands on a woman.” So what are the symptoms of burnout? - **Exhaustion: **chronic emotional and physical exhaustion - **Cynicism/depersonalization/distant attitude: **pessimism and feelings of detachment from friends and loved ones - **Feelings of reduced efficacy: **feelings of inefficacy and/or depersonalization and disconnection from one’s work “Burnout is to be chronically in a state where your demands exceed your resources,” Dr. Darria explains. “It’s not just a day where you didn’t sleep well last night and you’re just tired, but you are feeling this every single day for a prolonged period of time.” Maybe you feel like you’re operating on autopilot or in survival mode, living with a sense of hopelessness and loss of meaning, struggling to check off the boxes on your to-do list and dogged by the sense that you’re not doing anything well — as an employee, a parent, a spouse, or a friend. Burnout and chronic stress take a physical toll, too: According to the [American Psychological Association](https://www.apa.org/topics/stress/body#:~:text=Stress%20and%20health&text=This%20impaired%20communication%20has%20been,%2C%20depression%2C%20and%20immune%20disorders), stress can negatively affect our heart health, metabolism, and immune system. ## 6 Strategies for Burnout Prevention There’s no quick fix for burnout. But once you acknowledge the Do It All Discrepancy, you can take practical, effective steps to reduce your demands, increase your resources, and find better balance. Below, Dr. Darria shares six tips for how to avoid burnout: ## 1. Define your “all” We can have it all, just not all at the same time. Women have real responsibilities. For every real responsibility, we can choose to do the bare minimum, to do it well enough, or to absolutely ace it. So what are the things you’re doing the bare minimum for? What are the things you’re going to be doing well enough? And what are the things where you’re going to be really thriving and killing it? Everybody gets to choose two or three top priorities — the “acing it” items — and that’s it. The rest you just do enough or the bare minimum. ## 2. Change how you use social media The Burnout Study debunked a common myth about social media: It’s not the time we spend on social media that matters, it’s how it makes us feel. You’re more likely to feel negatively after comparing yourself to others on social media: 53% of respondents reported feeling envy, while 36% noted feeling worry. Think of it as “comparisonitis,” a tendency toward self-comparison that’s intensified by social media. Start paying closer attention to your emotions when you’re scrolling through your social feeds. The minute you see a “perfect” parent on Instagram and start to feel bad (a “comparisonitis flare-up”) unfollow that account. Next, focus on engaging positively on social media. Stop mindlessly scrolling. Instead, seek out friends to connect with and follow accounts that trigger positive emotions. ## 3. Delegate and automate Make your to-do list more manageable when you delegate and automate. For each task, ask yourself: “Is this something _I_ have to do?” Can you delegate it to someone else? Even small steps to create a better division of labor can reduce burnout. Put your partner in charge of booking summer camps. Ask a friend to research restaurants and book dinner reservations for your upcoming girls’ trip. Hand off a project to a coworker who could benefit from that experience. Next, if you find yourself making the exact same decision daily or weekly — which is exhausting and drains brain power — automate it. Create a weekly meal plan. Set up a regular delivery of household staples. Save templates for common business emails. Anytime you can take something off your to-do list, that’s a win. ## 4. Batch the small stuff Order that wedding gift, sign up for a volunteer shift, pick up socks for the kids, respond to a school email.... Small tasks have a big impact on burnout because they qualify for our “bare minimum” category, but they still need to get done. They interrupt and derail larger, more impactful tasks — and take over your day. The solution? Batch the small stuff (BTSS). Whenever you get an email about a small task, move it to a separate “BTSS” email folder. If requests come in text or voicemail, create a BTSS note in your phone and jot it down there. The next time you’re sitting and waiting (in the carpool line, at the doctor’s office), open up your BTSS folder and plow through as many of those little tasks as you can. ## 5. Lean into social support Yes, we have resources our mothers and grandmothers didn’t have (hello, Google!). But we’ve lost vital resources for emotional and logistical support because our communities are no longer local. We moved away from family for college, relocated cross-country for jobs, fled crowded cities for roomier suburbs during the pandemic. But it’s still possible to find social support wherever you are _now_. Instead of scrolling mindlessly on Facebook, jump on a text chain with friends. Schedule a girls’ night. Take a walk with a neighbor. Be there for somebody else, become a community for other people. And know you’re not alone. Learning from other women, knowing they feel the same way we do, is a key way to prevent burnout. ## 6. Make time for recovery and self-care When it comes to self-care, there’s relief and there’s recovery. When you take a break from your responsibilities, do you seek relief by disconnecting in a mind-numbing way that doesn’t actually make you feel better (e.g., binge-watching Netflix and drinking rosé)? Or are you using that time deliberately to recover? Recovery and self-care are less about disconnecting and more about “What will actually make me feel better?” And that looks different for different people! Maybe it’s spending time with friends, reading in the tub, or taking a hike through nature. Figure out what your recovery looks like and make time for it. Still not sure if your symptoms fit the bill for burnout? To help women assess burnout risks, the study authors developed the [What’s Your Burnout Risk (and What to Do About It) Quiz](https://urldefense.com/v3/__https:/trueve.com/quiz__;!!IaQrL64W!EOgHWoIMulZ1wJdjC_0-aa85DFDUxt54fYZLfpTJnaz999LHaIXjKM2mmKq7lAYeLbWnO3qrmDcuDc0PEUdGlt_G$). Answer a few questions to receive a brief, customized risk factor and prevention strategy report. It focuses on the areas that are your biggest drivers of burnout — and provides actionable guidance to help you take charge and reduce burnout. The Do It All Woman doesn’t exist. She’s a figment of society’s imagination and social media’s unrealistic ideals. _You_ decide what “doing it all” means for your life when you choose your priorities — and let go of the rest. How will you #DefineYourAll to reduce burnout and nurture your well-being? Visit [truevelab.com](https://trueve.com/) to learn tips and strategies about how to prevent burnout by triaging priorities, delegating tasks, and more. --- # What to Eat After a Workout Source: https://www.clifbar.com/stories/what-to-eat-after-a-workout Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ When you work out regularly, it’s nice to know you are getting the most bang for your time and effort you put in. Nutrition can play a big role in helping you positively respond to your fitness routine. What you eat in a 24-hour context is important, but many fitness enthusiasts specifically wonder if and how they should fuel _after_ a workout. Here’s what you need to know about what to eat after a workout. ## Who Should Eat After a Workout? It’s important to first determine if it’s valuable to strategically eat after a workout or not based on your exercise duration, intensity, and goals. Not everyone is a candidate for post-workout fuel, but it can certainly be impactful for the right person. Fueling after a workout can be most beneficial for the following types of people: - Those whose goal is to increase their strength and therefore their amount of muscle (lean body mass) - Those who enjoy working out at a high intensity and/or participate in multiple workouts a day - Those who have fewer than 24 hours between intense workout sessions - Those who participate in endurance training and expend a lot of energy during workouts - Those who have increased energy and protein goals connected to their performance goals - Those who haven’t eaten in a while (3-5 hours), are working out during a regularly scheduled eating time, or just find themselves hungry after a workout In addition to these scenarios, age can also be a reason to reach for post-workout fuel. As you age, building muscle can become more challenging due to a variety of physiological factors. Research has shown that older exercisers may need significantly more protein to trigger muscle growth and should take advantage of eating soon after resistance workouts.1 ## Why Is It Important to Eat After a Workout? Eating post-workout first became popular after researchers found that when exercisers consumed energy and protein immediately after a workout, they recovered better and experienced greater improvement in fitness markers than those who did not. Specifically, post-workout fuel can help with reloading muscle energy stores (called glycogen), increasing muscle size and strength, and supporting muscle repair. This translates to you feeling better recovered, better fueled, and ultimately performing better in subsequent workouts.2 For more on the importance of glycogen, see the article “[The Role of Sugar in an Athlete’s Diet](https://www.clifbar.com/stories/the-role-of-sugar-in-an-athletes-diet).” Eating protein specifically after a workout can be a valuable tool for building muscle, an outcome you might be pursuing. Certain amino acids, like leucine, in your bloodstream immediately after exercise are very effective in triggering muscle building.1,3 Therefore, including high-quality sources of protein in your post-workout fuel is a strategic choice for maximizing results of resistance workouts. ## What Are the Best Foods to Eat After a Workout? The best foods for you to eat post-workout depends on many factors, such as the time of day, whether you want/need a meal or snack, if you’re looking for convenience, if you have access to refrigeration, if you have specific food preferences, and more. There are plenty of options to consider to help you find what works best for you. The two main macronutrients to consider for post-workout fuel are carbohydrates and protein. Focus on replenishing with carbohydrates if you completed an endurance-style workout, burned a high amount of energy, and/or need to reload energy quickly to complete another workout.1 Protein is important for repairing and building muscle, and studies suggest that at least 20 grams post-workout is needed to trigger these benefits. Animal-based protein like whey and plant-based forms like soy have been found to deliver a complete amino acid profile.3 You don’t have to choose either one or the other, however. Combining carbohydrates with protein after a workout is a winning combination for replenishing glycogen stores, promoting muscle growth, and supporting overall performance.2 Here is a list of quick and easy post-workout meal and snack ideas that deliver around 20 grams of protein and quality carbohydrates. Choose the option based on your preferences and whether you need a meal or snack. - [**CLIF® Builders®**](https://www.clifbar.com/collections/builders): These portable bars are a perfect post-workout food to fuel your muscles for what’s next. They contain 20 grams of complete plant protein plus some carbohydrates to top off your tank. These bars are also gluten free, don’t contain high fructose corn syrup or artificial flavors, and use Rainforest Alliance Certified™ cocoa. Enjoy this with water after training to fuel recovery and get you ready for your next workout. For lighter workouts or when you don’t need a full 20 grams of protein, opt for[CLIF® Builders® Minis](https://www.clifbar.com/clif-builders-chocolate-mint-minis), which are half the size and provide 10 grams of protein. - **1 cup cottage cheese**: This mighty snack contains a whopping 22 grams of protein. It’s a great snack to quickly grab after coming home from a hard workout. Top with some fresh fruit for a little extra boost of high-quality carbohydrates. - **Smoothie**: Whip up a smoothie using frozen berries, 20 grams of your favorite protein powder, and water, milk, or juice of your choice. Smoothies can be a good option for those who don’t feel like eating solid food post-workout but need a sturdy snack. - **3 large eggs + ½ cup berries**: Eggs are an easy way to get protein in post-workout. Three large eggs plus berries provides 20 grams of high-quality protein. Cook the eggs any way you like. For a fast option, make hard-boiled eggs ahead of time and you’ll have protein ready to go. Or, you can now find pre-cooked hard-boiled eggs in many grocery and convenience stores. - **Quick egg and bean burrito**: Fill a high-protein tortilla with one cooked egg (any style), ½ cup black beans, 2 tbsp shredded cheese, and some salsa for a delicious dose of protein and carbohydrates. Precook eggs (sliced hard-boiled eggs can work great) so all you have to do is fill and eat. Make this ahead and quickly heat up for a fast post-workout mini meal. - **Protein oatmeal**: Mix one packet of plain, instant oatmeal with 1 cup unsweetened, flavored soymilk and heat. Once cooked, stir in 2 tbsp peanut butter powder (or peanut butter, if preferred). This combo is great any time of the day, not just the morning. - **Tuna and whole-grain crackers**: If you crave something savory post-workout, try the super-portable single-serve pouches of tuna spread on a whole-grain cracker. Many brands offer preflavored tuna options, which make a delicious snack that’s super easy and mess-free. A single-serve pouch provides about 18 grams of protein. Choose the snack or meal that best fits your schedule, lifestyle, and goals. I always encourage my clients to have a mindset of experimentation with their nutrition. Simply test something out and see how it goes; you’re not married to one post-workout food forever! If it doesn't feel right or you get tired of it, simply move on and test another option. ## When Should I Eat After Exercising? The exact time to eat post-workout becomes _less_ important when your daily diet is already high in protein and/or you ate before your workout. The timing becomes _more_ important if your protein intake is inconsistent throughout the day and/or you did not eat before your workout.2 If that’s a category you tend to fall in, then eating within 30-60 minutes post-workout can be very beneficial for your body. Some studies suggest that there’s a post-workout “window” of 30-60 minutes where muscles are hyper-receptive to nutrients. Taking in a mix of carbs and protein in this time frame (instead of waiting for an hour or more) may significantly improve muscle repair and growth as well as overall performance. This can be beneficial for both strength and endurance training sessions.3 In my clients who desire to build muscle, change their body composition, or recover quickly, eating closely after a hard workout has made a noticeable difference for them. In choosing the right time for you to eat after a workout, consider the time of day you work out, how often you eat throughout the day, if your protein intake is spread out between meals and snacks, and your energy and recovery needs. Many people train at times when a post-workout snack or meal is not only appropriate but could be very beneficial to their performance. ## References 1. Karpinski C, Rosenbloom C. Sports Nutrition: A Handbook for Professionals, 6th Edition. Academy of Nutrition and Dietetics. 2017. 2. Kerksick CM, et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. _J Int Soc Sports Nut_. 2017; 14:33. 3. Jӓger R, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. _J Int Soc Sports Nut_. 2017; 14:20. --- # 10 Great Plant-Based Protein Sources Source: https://www.clifbar.com/stories/great-plant-based-protein-sources Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition_-related activity. With health and environmental sustainability in mind, you may be interested in [plant-based diets](https://www.clifbar.com/stories/what-is-a-plant-based-diet) while also wondering how you’ll get enough protein. Despite what critics claim, there are plenty of plant-based protein foods to incorporate into these eating patterns to support performance for your busy, active lifestyle. Read on to learn more about sources of protein other than meat and the 10 best plant-based protein sources. ## What Is Plant-Based Protein? While plant-based diets may include some animal products, plant-based proteins are the proteins derived from only plants. This means that even foods containing dairy or eggs, which are still eaten by many vegetarians, would not be considered plant based. While physical and mental health benefits of plant-rich diets have been noted for some time,1 a focus on plant-based eating patterns for environmental sustainability has been gaining momentum in recent years. From lower carbon emissions and water usage to effects on soil and deforestation,2 replacing some animal protein with plant-based protein sources can be a step in the right direction in protecting our planet. Plant food categories that contribute significant protein include legumes, whole grains, nuts, and seeds. Additionally, many vegetables contribute up to 5 grams of protein per serving. Both whole plant foods and convenient products made from them are a great foundation for reaching protein needs on a plant-based diet. ## How Much Protein Do I Need? A common protein goal for many active individuals is 20g of complete protein per meal or snack throughout the day. To determine more specific personal goals, the Recommended Dietary Allowance (RDA) for protein for the average American adult is 0.36 grams per pound (lb.) of body weight per day. In not only athletes but also physically active adults, recommendations increase to a range of 0.64-0.91 grams/lb. per day to maintain or build muscle mass.3 For example, this equates to 83-118 grams for a 130 lb. person or 112-160 grams for a 175 lb. person. For athletes and active individuals, it may be best to spread intake into moderate doses at least four times per day,3 or every 3-4 hours. On top of this, those following vegan diets, or who exclude animal protein, may need more protein each day, especially if not consuming soy products daily.4 This is because many plant protein sources are not complete proteins, meaning they do not contain enough Essential Amino Acids (EAAs). Amino acids are the building blocks of protein, and EAAs are those we must eat enough of since the body cannot produce them on their own. While not all plant-based proteins are complete protein sources, all animal protein sources are. ## Plant-Based Protein Recommendations When not eating soy protein, you’ll more easily reach your protein needs by eating two or more sources of plant-based protein at once. For example, a grain bowl may have several grams of protein from vegetables, a protein-rich grain such as farro, lentils (as the highest plant protein source), and pumpkin seeds as a topper. Since grains tend to be lacking in the essential amino acids that legumes offer, and vice versa, pairing foods from each group means the protein content and usability of protein in the body will increase. You’ll see how both individual sources of plant-based protein and combined sources stack up below! ## ​​​​​The 10 Best Plant-Based Protein Sources ## 1. [CLIF® Builders Bar](https://www.clifbar.com/collections/builders) Thanks to soy protein, CLIF Builders Bar offer 20 grams of high-quality plant-based protein per bar with essential amino acids to help rebuild muscles after exercise. This great-tasting bar comes in delicious flavors such as chocolate peanut butter. Eat it within 30 minutes after training along with water, whether in a pinch for time at home or on the go. ## 2. Roasted Edamame (14 grams per serving) Soy protein products come from edamame, which are whole soybeans. Dry roasted edamame offers a crunchy texture and 14 grams of quality protein per ⅓ cup (1 oz.) serving. You can enjoy it as a snack with fresh or dried fruit or add to a trail mix. ## 3. Extra-Firm Tofu (12 grams per serving) A commonly used alternative to animal protein, extra-firm tofu provides 12 grams of protein per 4 oz., or a half cup. It easily takes on whatever flavors are added to it, so you can crumble for use as a scramble or cube, marinate, and cook to pair with a variety of cuisines. It can also be blended into a ricotta texture as an alternative to dairy or even added to smoothies. ## 4. Tempeh (18 grams per serving) Another soy protein, tempeh has a firm texture that can replace chicken and crumbles to resemble ground poultry and meats. With 18 grams of protein per 3 oz. serving, you can slice it and make it into fajitas, add your favorite condiments for a sandwich, or crumble to make a meaty sauce for pasta night. ## 5. Lentils (12 grams per serving) With 12 grams of protein per half-cup cooked, lentils should become a go-to for anyone following a more plant-based diet. Green lentils can easily be made into patties or used as a meatloaf alternative; black lentils are a wonderful addition to wraps and grain bowls; and red lentils are delicious for a curry or hearty soup. ## 6. Quinoa (8 grams per cooked cup) Quinoa has more protein than most grains, with 8g of protein per cooked cup. It’s wonderful to prep in advance and pair with varied legumes or soy products throughout the week to offer both energizing carbohydrates for your workouts and protein for recovery. ## 7. Nut- and legume-based yogurt alternatives (8-15 grams per serving) Many non-dairy yogurt alternatives provide 0-1 grams of protein per serving, so checking your nutrition facts panel is important here. In those made from an almond or cashew base and with added soy or pea protein, you may be able to obtain 8-15 grams of protein in a 4-5 oz. serving. Enjoy the higher protein options as a sole plant-based protein source with fruit as a snack or eat with cereal, nuts, and fruit for breakfast. ## 8. Peanut Butter Sandwich (20-25 grams per sandwich) Some whole-grain breads can offer 5-7 grams of protein per slice. If making a sandwich with a serving of peanut butter, you’ll reach at least 18 grams. Sprinkle in a tablespoon of hemp hearts (shelled hemp seeds) and you can have up to 25 grams of plant-based protein in minutes. ## 9. Oatmeal With Pumpkin Seeds (17 grams) A half-cup serving of oatmeal only provides 5 grams of protein, but when made with soy milk and topped with half an ounce (2 tablespoons) of pumpkin seeds, you’ll reach 17 grams. ## 10. Grain and Veggie Bowl (20-25 grams) Grain bowls are easy to throw together when you prep ingredients in advance. Grains such as quinoa, bulgur, and farro offer more protein than rice, for example, with roughly 6 grams of protein per ¼-cup dry serving (about ¾-cup cooked). Add a half-cup serving of lupini beans for an additional 13 grams to your favorite lettuces and grains, as well as roasted vegetables and your favorite sauce or dressing. Top with a tablespoon of crushed pistachios and you’ll have up to 25 grams of plant protein in your bowl. ## References 1. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. _J _Acad Nutr Diet. 2016;116(12):1970-1980. doi:10.1016/j.jand.2016.09.025 2. Willett W, Rockström J, Loken B, et al. Food in the anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems. _Lancet_. 2019;393(10170):447-492. doi:10.1016/S0140-6736(18)31788-4 3. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. _J Int Soc Sports _Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8 4. Rogerson D. Vegan diets: practical advice for athletes and exercisers. _J Int Soc Sports _Nutr. 2017;14:36. doi:10.1186/s12970-017-0192-9 --- # How to Talk to Kids About Climate Change Source: https://www.clifbar.com/stories/how-to-talk-to-kids-about-climate-change Published: 2025-01-30 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ As parents, we’re on a constant path to strike a balance. We want to protect our kids from all the harm and negativity in the world. At the same time, we want to teach and prepare them for the future, so they know they’ve got choices — like choosing kindness, taking action, and helping others — as they pick their own path. Climate change can be one of those tricky issues to talk about. Because of climate change, we’re constantly bombarded by negative imagery and stories, and frankly, overwhelm. But our children are the ones who will really be dealing with the impacts of climate change — it’s the reality for this generation and generations to come. To help parents approach the topic with kids in a way that feels truthful, actionable, and nurtured with a solid dose of hope, we teamed up with Climate Kids for kid-led expert advice. [Climate Kids](https://www.climatekids.org/) has educated over 250,000 youth on climate change through art, science, and storytelling across the U.S. and Mexico. Founding Climate Kid, 14 year old Amira Azoulay, is sharing her climate change knowledge below. _Amira, at the age of seven, and mother Amber Pairis, founder of Climate Kids, together lead a lesson on climate change for students in San Diego, California._ ## Fundamentals and Facts on Climate Change A good first step is finding the right language to explain what climate change is to your kids. Before you dive into the conversation, we recommend brushing up on the core of the issue, starting with fundamentals and facts. ## What Is Climate Change and What Causes It? Climate change is caused by the increased levels of greenhouse gases in the atmosphere that act like a heat-trapping blanket around the Earth. The more greenhouse gases, the thicker the blanket and the warmer Earth gets. Human activities have caused an increase in greenhouse gases, which causes the systems that regulate heat and climate (such as oceans, soils, and forests) to become unbalanced, making it feel like the planet has a fever. As we continue to use non-renewable energy sources for our activities, we contribute to the increase of greenhouse gases and the Earth’s fever. _Building climate hope is more important than ever because it is the creativity, innovation, and solutions that our children will bring forward that will help shape our future._ ## Facts About Climate Change - The Earth’s climate is changing and has been at an increasingly rapid rate for the past 200 years. - Climate change is caused by humans releasing fossil fuels and other greenhouse gases into the environment. - Over time, these molecules build up and act as a thick blanket that traps heat around the Earth. - Climate change is affecting Earth’s natural balance and is causing more extreme weather events around the world. ## Conversation, Community, Hope, and Impact ## 4 Pathways to Talk to Kids About Climate Change ## 1. Learn to cultivate truthful conversations paired with simple, small-scale solutions. Many sources we get our information from focus primarily on doom and gloom and much less on all the things we can do to help. Real talk: Being truthful with your kids doesn’t mean you aren’t protecting them. Far from that. _At Climate Kids, we believe these conversations are an important way to show your respect for and trust in your kids. And also, it shows how much you believe in them._ - Foster conversations with facts paired with small solutions within the scope of your family’s abilities. - Examples: - If your kids are learning about endangered species and extinctions, you can talk about supporting nature in your own backyard, windowsill, or patio. - If the topic is the amount of food waste that ends up in the landfill, consider having a small compost to reuse your leftovers. In turn, you will get soil for your garden. - Take family walks, while actively showing respect for your local environment. Stay on trails, quietly observe wildlife, etc. [Here are more things you can do for wildlife](https://8a582501-a5d3-495d-a9f8-406cc007e6f3.filesusr.com/ugd/3687d6_291040f2551e40deb45d5f036994f47e.pdf). - Read books about the environment. There’s a great book list [here](https://www.climatekids.org/book-club). ## 2. Nourish a community of supportive individuals. Building a strong support system of like-minded people who believe in and support your children is an essential part of maintaining climate hope. Think family, friends, teachers, and more. This tight-knit community can help your child pair learning with fun, hands-on activities to make enjoyable memories and change the world for the better. **Check out these community-minded activities for learning about climate change:** - A school club or project that focuses on learning about the environment: - Form or participate in a nature or eco club - Create a school garden - Go on a field trip to a nature reserve - Activities with family and friends to help the community: - Clean up a beach, community, or local park - Plant native species in your area - Learn more about climate change and share what you learn ## 3. Find hope and ideas for the present by looking to the past. We’re doing the work. Collectively. Change-making humans have been at it for decades, collaborating to solve large-scale problems. **To reinforce the idea that we can overcome challenges by working together, you and your children can:** - Talk to a family member or elder about their experiences of making change. - Read inspirational stories of people overcoming adversity. Some good book examples can be found on the [Climate Kids Book Club](https://www.climatekids.org/book-club)website. - Find role models by [reading articles](https://www.climatekids.org/ambassadors) about climate change by other youth. _We can think back to the hole in the ozone layer in the late twentieth century, the banning of certain pesticides harmful to birds and insects, and realize that when we come together, we can make lots of amazing things happen._ ## 4. Look to areas where you have traction to make changes in your community, home, school, and everyday life. Small changes add up to big impact, and there’s no better time to start than right now. So get involved! - Volunteer at a local organization that works in your community. There are often local nonprofits focused on issues like bicycle-friendly roads and regional land preservation. And those organizations are packed full of helpers who welcome newcomers who are curious and who want to make a difference. - Teach your children to look to areas where they have traction to make small-scale changes. - Do your kids enjoy gardening? If so, support them in creating a local garden! - Do they love animals and insects and have a penchant for magnifying glasses and binoculars? Help them teach classmates about the native species of your area! - Do they find joy in helping in the kitchen or on trips to the grocery store? Learn about shopping seasonally and locally! Check out this fun [Climate Kids cookbook](https://www.climatekids.org/art-activities/pdf/resilient-roots-cookbook) for recipes and more. - Make small sustainable changes, like walking or riding your bike instead of driving somewhere, or shopping at a thrift store before buying new clothing. - Remind them that they aren’t responsible for everything. Every little change matters. We all have a part to play and it can add up to a big impact. - There are so many ways for your kids to get involved and make small-scale changes. Brainstorm big ideas together using this [Youth Climate Challenge](https://www.climatekids.org/youth-climate-challenge) packet. Learn more about what you can do at Climate Kids’ [“Climate 101”](https://www.climatekids.org/climate-101). ## _About Climate Kids_ [_Climate Kids_](https://www.climatekids.org/)_, a program of the Climate Science Alliance, educates youth on climate change through science, art, and storytelling. The _[_Climate Science Alliance_](https://www.climatesciencealliance.org/)_ works to safeguard natural and human communities in the face of a changing climate by increasing awareness of climate change impacts, promoting solutions, and facilitating actions._ _The Climate Science Alliance and Climate Kids teams acknowledge the Indigenous peoples on whose traditional territory we work. We honor the continued presence and resilience of Indigenous communities and nations today, and thank those we work with for your friendship and your good will in our efforts to collaborate._ --- # Mood Boosters: 7 Ways to Feel Better Fast Source: https://www.clifbar.com/stories/7-ways-to-feel-better-fast Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ The power of a good mood can transform your whole life, day by day, and sometimes, minute by minute. Your good vibes could be realized in a smile and lightness in your step or in an openness to express gratitude as you navigate challenging times. Despite the pressures of our modern world, feeling happy isn’t dependent on productivity, financial success, or our individual ability to change the world. The thing is, it isn’t always easy to feel good. Or, rather, it doesn’t always come as naturally to slow down and set those game-changing intentions that fill us up. Empowering yourself to tap into that in-the-moment happiness takes practice. The good news is that there are a ton of small things you can do every day that are both instant mood boosters and when done regularly, can impact your wellbeing for the long term. ## 7 Ways to Boost Your Mood: ## 1. Practice yoga for mindfulness, breathing, strength, and mobility. And we say “practice” intentionally because your practice is, perhaps, the best thing about yoga. We can all practice bringing our minds into the present, filling our lungs with fresh air and good vibes, and tuning into the needs of our bodies. Mat time is sacred time, and it’s always worth celebrating the body that supports you every day. Tips: - Find a local community studio to support your practice. - Take five minutes every morning to lead yourself through a set of body-opening sun salutations. - Download a meditation app for a range of self-soothing practices that work for your active lifestyle. ## 2. Eat nutritious foods to boost your energy throughout the day and satisfy your snack cravings with delicious tastes and textures. Tips: - Make a habit of charging up for your day by eating breakfast. Go for foods with [fiber like hearty whole grains](https://www.clifbar.com/stories/how-to-add-more-fiber-to-your-diet). - Pick a plant-powered lunch. A colorful salad with crunchy veggies entices all the senses. - Grab wholesome snacks that also taste like sweet, savory treats for the pick-me-up you need and the intentional timeouts you deserve [LUNA® Bar](https://www.clifbar.com/collections/luna-bar), with delicious flavors like [LemonZest®](https://www.clifbar.com/products/luna-bar-lemonzest), checks all the marks for on-the-go snacks that are not only delicious but also a good source of fiber\* and is gluten free. _\*Contains 6 grams of total fat per serving._ ## 3. Get adequate sleep. The key here is the combination of hours in bed and quality of sleep. Aim for seven to nine hours regularly. Tips: - Disconnect from your devices an hour before you head to bed. - Take a warm bath with soothing music and Epsom salts. - Get at least 30 minutes of moderate exercise during the day, keeping that exertion at least three hours before lights out. A brisk walk around the block is a great way to add exercise to your daily habit. ## 4. Pour yourself a soothing cup of tea. Herbal teas such as chamomile and ginger are gentle, aromatic, and delicious. Plus, the process of slowing down to brew a cup of tea can be therapeutic all on its own. Tips: - Spend that 5-10 minutes of brew time to make a gratitude list for the day. What are five things you’re grateful for? - Brew your tea in a pot you can pour into two cups — one for you and one for a friend. ## 5. Find your “you-time,” and schedule it (every day if you can). What fills your cup? Is it a solo stroll through the neighborhood from right outside your front door? A phone call to a long-distance friend? Volunteering in your community? Maybe it’s five minutes tending to your garden or playing with your dog. Whatever it is, don’t wait until you think you’ll have free time. Schedule you-time like it’s a meeting with someone important. Because it is. It’s time with you. Tips: - Actively schedule time for your “you-time.” Make an event in your calendar and set a reminder and block out the time. When it’s time, keep the date with yourself. You’ll appreciate it in the long run. - Having a hard time thinking about what to do during your you-time? Go back to that gratitude list and note what lifts your spirits — big or small. ## 6. Put on some music! Listening to music can help us focus on the present and reflect on our emotions (yeah, we see you over there thinking about yesterday’s compounding to-do list and tomorrow’s deadline). Tips: - Find an upbeat or soothing playlist through a music app. - Dust off your vinyl and rock out to your favorite ’80s and ’90s albums. - Feel the good vibes by singing your favorite tune. ## 7. Name your inner critic and tell them to SHUT IT. Literally, give them a name. That way, when they start talking smack, you can personally uninvite them from your thoughts, and remind yourself that you are enough. Tips: - Be kind to yourself. Give yourself grace and love yourself like you would your best friend. If that means giving yourself a pep talk, go for it. We’re here for it. - Go with the flow. Try new things, let experiences be perfectly imperfect, and embrace new beginnings. Any time you go beyond your comfort zone, you get the opportunity to reflect on how awesome you are for putting yourself out there. It takes guts to say yes and let things unfold naturally. Take that, Negative Nancy. - Practice gratitude. The word gratitude pops up everywhere in wellness these days for a reason. It’s human nature to be on the lookout for threats, so it’s remarkably easy to focus on the negative. When we set an intention to focus on the good around us (and within us), we empower ourselves to overcome that inner critic with inner celebration. --- # A Parent’s Guide To Camping With Kids Source: https://www.clifbar.com/stories/a-parents-guide-to-camping-with-kids Published: 2025-01-30 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Camping offers an incredible opportunity for families to slow down, enjoy nature, and experience an adventure together. ​​​​Beyond just the promise of having fun, a [review](https://reader.elsevier.com/reader/sd/pii/S0013935118303323?token=3B53AD021B7695AF941C38078FD2184E3849E33DD3F045EFE0C45EC387BC65659745F7DAAF1599AC2737110E89C9CFD7&originRegion=us-east-1&originCreation=20230411164122) of nearly 150 studies in _Environmental Research_ found that time in nature offers several health benefits, such as decreased risk for type II diabetes and increased self-reported good health. Planning a family camping trip might feel daunting, especially if you’re not a seasoned camper. The beauty of camping, though, is that there is a wide spectrum of ways to camp that fit any family’s needs or desires. Here are some tips to help you get started with confidence. ## Tips for First-Time Campers - **Start small and close by. **There’s no shame in beginning your camping quest in your own backyard. It’s a great way to get littles used to sleeping outside but still have amenities close by. A DNF (did not finish) simply means you slip into your own beds with no harm done and no money wasted. When you’re ready to take it up a notch, look for a [local campsite](https://www.reserveamerica.com/) and plan a single night out. Think of camping with a long-game mentality; you’ll get a little better at it every time you try. - **Borrow, **[**rent**](https://www.kitlender.com/)** , or buy used equipment. **There’s no sense investing in camping gear without knowing what your family will actually like using. You can also look at social media marketplace postings to find gently used camping gear. - **Camping is not all or nothing. **Some people think of camping as totally roughing it in nature without access to any creature comforts, but that may not appeal to you. Camping can be any blend of outdoor adventure and modern travel that you desire, whether that’s a rugged tent, RV, or cabin. ([Glamping](https://www.airbnb.com/united-states/stays/glamping) is absolutely a thing and certainly counts.) ## ​​​Camping With Kids Essentials Checklist One of a parent’s worst nightmares is to embark on a camping trip only to remember that something very important has been forgotten. Have no fear! We have put together an essential checklist of camping gear for a smooth camping trip with kids. ## Campsite Gear - **Collapsible sink. **These sinks are made of silicone and easily fold up when not in use. You’ll find it useful for doing dishes and storing water for any task. - **Lots of bags.** Bring paper or recyclable plastic bags to easily consolidate trash and ensure campsites are left in the same state or better than when you arrived. - **A very good coffee maker. **No parent should embark on a family camping trip without this important detail worked out. There are many good options for making coffee outdoors, so find what works for your setup and practice using it at home first. - **Tent fan. **Multiple people sleeping in tight quarters can increase the temperature quickly. A tent fan or personal fans can help keep everyone comfortable. - **Rain fly or tarps. **Prepare for rain even if it’s not in the forecast. A rain fly often comes with your tent and enables them to be waterproof but if it’s not included, a good sturdy tarp and rope can also provide a covering for sleeping and eating areas. - **Light sources. **Lanterns, flashlights, and solar-powered string lights are a necessity for nighttime. Bring more than you think you’ll need because flashlights are easy to misplace. - **Ropes and carabiners. **Extra ropes and fasteners can come in handy from hanging wet towels to keeping water bottles or garbage off the ground. - **Mess kits. **Mess kits are an all-in-one dishware set to eat from. They typically include a plate, bowl, silverware, and cup. Be sure every family member has their own. ## Camping Clothes and Personal Items - **Water-friendly closed-toe shoes. **Shoes that are made for walking and getting wet are very helpful while camping. Look for shoes that are sneaker-like but made of waterproof materials that easily drain water. - **Sun hats for every family member. **Even if the forecast is cloudy, wide-brimmed hats will help prevent sunburn and keep the sun out of everyone’s eyes. - **Bug spray and sunblock. **If you are camping in an unfamiliar area, it might be helpful to look up [what type of insects are common](https://www.insectidentification.org/insects-by-state-listing.php) there. This will help you bring the best type of bug protection. Wear sunblock daily because you’ll likely be in the sun more than usual. - **Baby wipes. **Wet wipes are useful for keeping hands and faces clean. - **Portable white noise machine. **This machine can help everyone sleep soundly and not get woken up by every forest noise or snorer. - **Extra socks. **Plan on your kids’ feet getting wet more often than you think. - **Head lamps. **These hands-free flashlights are ideal for parents and kids to use while exploring at night, walking to the bathroom, or reading in bed. - **Fast-drying towels. **Towels get used a lot while camping! While it’s tempting to want your plush towels from home, they take a long time to dry. Bring a quick drying towel for each person that will dry lickety split! - **Your kids’ favorite sleeping items. **Do not forget your child’s favorite stuffed animal or special blanket. ## Camping Snacks for Kids It’s always a good idea to overpack on snacks when camping with kids. You never know when hunger will strike, and you certainly don’t want it ruining a good time. Choose snacks that have ​​beneficial ingredients (like fiber, protein, and whole grains) and are ​​portable and shelf-stable to give family members the energy they need. - **Single-serving trail mixes. **Trail mix now comes in a plethora of flavors that makes it easy for every family member to choose one they like. Buy pre-portioned packets or make your own snack bags at home to make it super easy to take with you in a pocket or backpack while exploring ​​​​nature. - [**CLIF Kid Zbar®**](https://www.clifbar.com/collections/clif-kid-zbar)**. **These organic energy snack bars are the perfect snack to keep kids going through all your camping adventures. With energizing whole grains from organic oats, kids will love that it’s a soft baked texture in a variety of flavors like Chocolate Chip, Iced Oatmeal Cookie and Chocolate Brownie and you’ll love that they come with no high fructose corn syrup or artificial flavors. - [**CLIF Kid Zbar® Protein**](https://www.clifbar.com/collections/clif-kid-zbar-protein)**. **When hunger strikes, you need a delicious snack that satisfies. CLIF Kid Zbar Protein is a crispy, gluten-free snack bar made with organic oats that helps tame appetites. Keep them stocked at your campsite in delicious flavors like Cookies ‘n Creme, Chocolate Chip, and Chocolate Mint. - **Mandarin oranges. **This delicious fruit is ideal for camping because it pulls double duty by providing fiber and a source of hydration. It’s very portable and easy to peel, making it ideal for taking on the go. - **Raisin boxes. **Raisins are a great energizing snack for camping that are also mess-free. This dried-fruit staple provides energy, fiber, and satisfaction that everyone will ​​enjoy. ## Camping Activities for Kids Planning outdoor activities to help kick-start kids’ imaginations in nature is very helpful in pulling off a successful camping trip. Here are ideas to look for or prepare for ahead of time. - [**Junior Ranger Program**](https://www.nps.gov/kids/become-a-junior-ranger.htm)**. **The U.S. National Parks Service offers a Junior Ranger program for children ages 5-13. The journey begins online, so it’s something your kids can explore before you even pull out from the driveway. The website also helps you locate parks that offer additional on-site activities. If you are not visiting a national park, many state parks offer a similar program. - **Catch and release kits. **This simple tool helps kiddos catch and observe creatures from the land and sea. You can find see-through globes and nets for water hunting or mesh cases to capture creepy crawlers. - **Treasure bags. **A simple sack is all kids need for storing their nonliving camping treasures while hiking. Parents can prep a list of things for kids to look for (something green, something smooth, something pointy, etc.) or just let their curiosity run wild. - ​​​​​**Tongs. **Bring extra-long tongs (from your kitchen or grill) or grabber tools to give kids a little more reach power as they hike around the campground. Maybe they use it to pick up their treasures or to explore through a forest. - **Paint brushes. **If your campsite has rocks or boulders present, bring a variety of paint brushes (from small to large) and let kids “paint” the rocks with water. This can provide endless fun as water dries and they restart their masterpiece over and over again. - **Playing cards. **You’re never without entertainment when you have a pack of playing cards on hand. Slower evenings at your campsite provide a great opportunity to teach your kids the classic card games that are always a good time. Think Old Maid, Go Fish, War, or Crazy Eights for younger kids and see if older kids can pick up 21, Solitaire, or Rummy. - **Bikes.** Many campgrounds have paths perfect for biking, making it a fun way for your family to explore together. Bring your own or check out if there’s a rental service for the area you are visiting. ## Camping With Kids Hacks Having a few tricks up your parental sleeves while camping will not only make you feel like a boss but also help save you some hassle. - **Prep your meals at home before you go.** While it sounds enchanting to fully cook all your camping meals over an open flame, if you’ve got kids in your crew, it could be a serious challenge to achieve this Zen-like meal experience. Prep as much food as you can before leaving, including precooking things like beans, grains, breakfasts, etc. Leave only straightforward items to cook on-site, like grilled proteins or fresh eggs. - **Bring mats to place outside of tents or RVs. **Camping creates a lot of dirty shoes and feet. Save yourself the stress of constantly shaking out blankets or sweeping the tent floors by simply putting out mats in front of your tents. You can pull the mats from your car for an easy hack or purchase camping-specific ones. - **Plush sleeping mats instead of air mattresses. **If you’ve ever slept on an air mattress, you know they can often be unreliable. Look for plush sleeping mats that ​​won’t deflate and will take up less space as a much more dependable option. It’s also wise to do a trial run on your living room floor with whatever option you choose so everyone in the family knows what to expect. - **Light-up safety gear for kids. **Light-up bracelets, vests or belts are the perfect “flashlight” for little kids. It helps light their way hands-free (and drop-free) and is also a quick way for parents to identify exactly where their kiddos are in the ​​​​​​​​dark. With this helpful camping checklist and tips for success, you can feel a little more confident about taking your family into the great outdoors. So pack your gear, sense of humor, and lots of grace, and go have a great time with your family. Don’t forget that coffee maker! --- # 15 Best Beach Snack Ideas Source: https://www.clifbar.com/stories/15-best-beach-snack-ideas Published: 2025-01-30 · Updated: 2025-02-27 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity. _ ​​​Whether it’s a short day trip or a big beach vacation, be sure to plan ahead and pack strategically so you’re prepared to have a great time. You’re likely used to paying attention to sun safety with sunscreen and umbrellas, and bringing books or toys suited for optimal beach-time entertainment, but have you considered how to fuel your beach activities properly with delicious snacks? Food at the beach is an important part of a successful experience. ## What Makes a Good Beach Snack To Pack? When heading to the beach, pay close attention to a few unique factors. Can you keep cold foods cold with a cooler? Are your snacks portable and ready to eat during busy beach activities? Do you have the right variety of light and heartier snacks for all your beach-day between-meal hunger needs? Can you pack them correctly in beach-friendly and environmentally friendly containers (no glass at the beach!)? A little planning and preparation for food at the beach have big payoffs. A good beach snack needs to be ready to eat and easy to grab and go to support all the activities going on at the beach. It also needs to be weather friendly (you don’t want sand in your snacks!) and provide essential nutrients like vitamins, minerals, carbohydrates, fiber, protein, and/or healthy fat. ## WhatIs the Most Popular Beach Food? Some of the most popular beach foods people often gravitate toward are not always the healthiest options (like candy, chips, and soda). These foods tend to be limited in nutrients and can cause beachgoers to experience sugar crashes or feel unsatisfied between meals. Plan ahead to fuel a memorable day at the beach with more beneficial options like fresh or dried fruit, sandwiches or wraps, dips, pre-cut veggies, and [CLIF®](/collections/clif) products. Purchase store-bought items or prepare quickly assembled options to minimize work once you’re out in the sun and sand. Here is a list of 15 beach snacks to give you the energy you need on your next outing. ## Lighter Beach Snacks Smaller snacks are perfect if you need a quick bite to munch on while soaking up the sun with friends or relaxing under an umbrella with a good summer beach read. Choose a snack that’s easy to grab, not messy to eat, and provides 100-200 calories. ## 1. One Medium Apple With a Packaged Square of Cheese Keep your apple whole rather than sliced so it’s easy to grab and go. Add a source of calcium-rich cheese for a pop of protein. Purchasing prepackaged squares of cheese (string cheese works, too!) keeps sand away from this balanced snack. ## 2. BabyBell Peppers Dipped in Hummus Protein-rich chickpea-based hummus is a light but filling beach snack that is easily dippable. To save time and the need for any additional prep at the beach, skip the slicing and go straight for a package of small, sweet peppers you can simply dip into hummus and carry with you. ​​​​​​Be sure to keep your hummus chilled in a cooler for an all-day beach excursion. ## 3. Fresh Fruit Salad All you need is a fork to keep your pre-sliced fruit out of the sand on beach day. Prep quickly at home by chopping melon, pineapple, strawberries, and kiwis for a simple, colorful fruit salad. Pack your salad in a reusable container that’s not made of glass for beach safety. If you want to simplify your prep further, use fruit you don’t have to chop like grapes, raspberries, or blackberries, and purchase pre-chopped melon to save time. ## 4. Homemade Snack Mix A make-your-own snack mix should be a combination of sweet and salty. Steer clear from crumbly or sticky ingredients that could melt in the hot sun, and choose wholesome ingredients like salted air-popped popcorn, whole-grain pretzel sticks, crisp wheat cereal, cashew or peanut halves, and a touch of sweet like dried fruit. Mixed together and served out of a reusable bowl or container with a lid lets beach snackers grab a handful of crunchy goodness on their way to their next adventure. ## 5. Celery Dipped in 1 Tablespoon of Almond or Peanut Butter With Raisins or Dried Cranberries on Top Slice your celery stalks into 4-inch pieces and pack them in a reusable container. At the beach, fill them with 1-2 teaspoons of nut butter by using a single-serve, squeezable nut butter pouch for ease. Carry raisins or dried cranberries in a reusable pouch on the side to sprinkle on for a craveable, sweet taste. ## 6. Frozen Grapes A simple, cooling snack for hot days, frozen grapes are a sweet treat. Pop washed grapes in the freezer the night before your beach outing, then place them in your cooler the morning of. They’ll stay frozen for hours and can be easily enjoyed if you have a sweet craving at the beach. ## Heartier Beach Snacks You may need something more filling if you’re at the beach and working up an appetite with all the outdoor activities. Consider a larger snack of around 200-350 calories so you feel energized between meals. ## 8. Six Whole-Grain CrackersWith Nut or Seed Butter Sandwiched Between Lay out three whole-grain crackers, layer them with ½ teaspoon of peanut, almond, or sunflower seed butter, and then place the remaining three on top to create easy-to-eat cracker sandwiches. For ease of assembling, use a single-serve squeeze pouch of nut butter so they won’t make a mess. ## 9. [CLIF® Nut Butter Bar](/collections/clif-nut-butter-bar) A snack that’s easy to grab while you’re at the beach can also be more substantial for your hunger. These plant-based bars with a delicious nut-butter filling offer 7 grams of plant protein (9% DV) and 9-11 grams of whole grains. Bonus: They’re USDA organic, non-GMO, and have no high-fructose corn syrup or artificial flavors. ## 10. Trail Mix: 1 oz of Mixed Nuts Combined With 1 oz of Dried Fruit Create your trail mix depending on your taste preferences or even your mood as you prep for a beach day. Whether you choose cashews, almonds, walnuts, pecans, or hazelnuts mixed with raisins, dried cranberries, cherries, or blueberries, the possibilities are endless. Package your trail mix into separate reusable baggies to easily take them on a beach walk. ## 11. Turkey Roll-Ups Set your beach day up for success with protein-rich pre-sliced turkey you can easily roll into a tortilla or romaine lettuce leaf as needed. Pop a squeezable mustard and/or mayo bottle into the cooler as well for mess-free condiments for your roll-ups so you can make them as needed for hungry beachgoers on-site. Be sure to use your beach cooler to keep lunch meat and condiments chilled. ## 12. Energy Bites You can make the perfect energy bites for beach snacking in minutes before you head out for the day and all you need is a food processor for blending. Mix a ½ cup of peanut or almond butter with a ¾ cup of rolled oats and then add 1½ tablespoons of honey so it sticks together and has a light, sweet flavor. Mix in additional superfood ingredients like a ⅓ cup of ground flaxseeds, walnuts, or coconut flakes for even more flavor and texture. Roll them into 1-inch balls and refrigerate them for 15-30 minutes before you pack your beach bag so they firm up and can be easily grabbed by your beachgoers. ## 13. Egg Salad A high-protein, satiating beach snack, don’t forget about the easy-to-prep egg salad. Simply use four hard-boiled eggs, chopped, mixed with 2 tablespoons of mayo, a teaspoon of mustard, and a sprinkle of lemon juice, salt, and pepper. Served out of a reusable container, you can spread it onto a piece of whole-wheat toast or use a few whole-wheat crackers to scoop and enjoy. Be sure to keep this one chilled in the cooler — eggs and mayo can go bad quickly in the summer heat. ## 14. Old-Fashioned Peanut Butter and Jelly Sandwich Get creative with this classic by adding more fiber and nutrition with whole-wheat bread. Look for peanut or almond butter (or try sunflower seed butter as an allergy-friendly alternative!) without added oils or sugar in the ingredients. You can use jam, jelly, or even smashed fresh raspberries for the filling. ## 15. Yogurt and Granola A nutritious plain or low-added-sugar yogurt is a perfect beach-day snack to add to the cooler. Make your own granola with whole-grain rolled oats, chopped nuts, dried fruit, oil, and honey or maple syrup — or grab your favorite store-bought variety. Just be sure to pack a reusable spoon in your cooler so you can pour some granola on top of the yogurt easily without any mess or cleanup. Set yourself up for success the next time you head to the beach so that your day doesn’t get cut short because of hunger. Having a variety of large and small snacks packed perfectly for a busy day in the sun can ensure you have a memorable summer day. --- # 17 Best Airplane Snacks Source: https://www.clifbar.com/stories/17-best-airplane-snacks Published: 2025-01-30 · Updated: 2026-05-19 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Don’t find yourself stuck without a snack the next time you’re on a plane. Bringing snacks on your flight can make or break your travel experience. Choose foods with nutrition parameters that keep you satisfied while flying. There’s a difference between a good airplane snack and one that could get easily damaged, become spoiled, or lack the nutrition and energy you need for your trip. ## **Key Components of a Great Airplane Snack ** When you’re getting ready to fly, plan your snacks as part of your preparation. There are a few key things to keep in mind for your snack plan. Be sure you have snacks that: ### Pack Easily A good plane snack holds up to being packed in a purse, backpack, or suitcase. You may need to consider protecting your snack (think crackers or fruit you don’t want to get smashed) with simple packaging like a small, portable, and packable container. You’ll want snacks to be easily accessible. Place them in the pockets of your carry-on luggage so they’re easy to grab for a quick boost when you’re at the airport, waiting for a flight, mid-air, or waiting at baggage claim. If you plan to eat snacks while on the airplane, stick them in the bag you will put under the seat in front of you rather than in the luggage that will go in the overhead compartment. ### Don’t Require Refrigeration Focus on shelf-stable, plant-based snacks that will keep even if you experience unexpected travel delays. If you bring something on the plane that requires refrigeration (perhaps you bought a snack at the airport before takeoff), be sure to eat it within a few hours. ### Provide Beneficial Nutrition A good-quality snack will keep you satisfied and energized. Look for airplane snacks with 100-250 calories to help give you some between-meal energy. It’s even better if your snack has protein and fiber! Focus on quality ingredients like plant-based protein and whole grains, and read the labels for snacks to ensure they fit your dietary needs. [LUNA Bar](/collections/luna-bar) is gluten-free with ≤210 calories, 2-4 grams of fiber (9-16% DV), and 7-9 grams of protein per bar — making it a wholesome, delicious, on-the-go plane snack that checks all the boxes. ### Taste Delicious Plane snacks shouldn’t be boring. Ensure you have foods you look forward to eating during your flight. Seek out snacks with crave-worthy flavors and textures that taste amazing. Looking forward to a delicious snack you know you’ll enjoy eating is sometimes the best part of the snacking experience on long travel days. ## **Types of Airplane Snacks ** If you’re on a plane, you’ll need to pack various snacks to suit every need and mood. Here are some options that offer flavors and textures you’ll never grow bored of: ## Snacks To Pack for a Short Flight A short flight often requires just a light bite to munch on. Usually, about 100-200 calories will be enough to keep you satisfied while traveling on a plane for short distances. Choose snacks that taste great and have nutritional value with protein, fiber, and wholesome ingredients. ### 1. Fresh Fruit Fresh fruit like an apple, orange, tangerine, or banana are classic grab-and-go foods that come in their own packaging. ### 2. Whole-Grain Crackers You can also toss in a squeezable, single-serve pack of peanut or almond butter if you want to boost the protein and healthy fat with this snack. ### 3. CLIF Energy Bites [CLIF Energy Bites](/collections/clif-energy-bites) are individually wrapped, backpack- and lunchbox-ready packs that are fantastic for grab and go convenience. They are a great snack-time pick-me-up to be enjoyed any time during your plane travels and come in flavors like Chocolate Chip, Chocolate Brownie, and Cookies & Creme. ### 4. Kale Chips Kale chips are often sold in airport convenience shops, or you can make them ahead of time and pack them somewhere they won’t get crushed. ### 5. Raisins A 1-oz box of raisins is an ideal snack-size portion that’s easy to grab and eat. ### 6. Nuts or Seeds A handful of nuts or seeds can be a perfect mini-snack. Consider a portion with 20 pistachios, 15 almonds, and a ¼ cup of sunflower or pumpkin seeds in the shell. ### 7. Seaweed Snacks Seaweed snacks are often sold in individual smash-resistant packaging, or you can pack them in your own container. ### 8. Pretzels Pretzels are an excellent plane snack — keep them at the top of your bag so they remain whole and don’t break during your flight. ### 9. Hard-Boiled Eggs Hard-boiled eggs make a perfect high-protein plane snack if you’ll be eating them quickly (you won’t want them to be away from refrigeration for over four hours). Pro-tip: Pre-shell them and slice them in half so they’re easy to grab and eat. ## Snacks To Pack for a Long Flight A longer flight may require multiple snacks or snacks that have more calories to hold you over and keep hunger at bay while traveling. Focus on snacks that don’t require refrigeration during a long travel day. ### 10. Applesauce or Fruit-Puree Individual-sized applesauce or fruit-puree pouches are a great way to get in a serving of fruit — bonus if you can find one with chia seeds or oats for extra fiber! ### 11. LUNA Bar [LUNA Bar](/collections/luna) in a tart flavor like [LemonZest Flavor](/products/luna-bar-lemonzest) are perfect for when a fruity craving strikes, while [Chocolate Peppermint Stick](/products/luna-bar-chocolate-peppermint-stick) or [Nutz Over Chocolate Flavor](/products/luna-bar-nutz-over-chocolate) satisfy a desire for chocolate. LUNA bar is a gluten-free snack with the ingredients you want in flavors you love. Bonus: They have 7-9 grams of plant protein per bar. ### 12. Jerky Jerky is a versatile, savory snack. Consider different varieties like salmon, mushroom, tofu, or classic beef. ### 13. Roasted Chickpeas Make your own at home to pack or grab a package at the airport. These come in many flavors, so you can mix up your snacks depending on your cravings. ### 14. Trail Mix Trail mix made with nuts, seeds, salty popcorn, and dried fruit like raisins, mangoes, or apricots is a simple, sweet, salty, and crunchy homemade snack. ### 15. Dehydrated Veggie Chips Dehydrated veggie chips can typically be found in airport convenience stores, but it’s fun to make your own in the oven before you go too. Consider it airplane snack meal prep. ### 16. Peanut Butter and Jelly Sandwich A peanut butter and jelly sandwich on whole-wheat bread never fails. Pack this somewhere where it won’t get smooshed! ### 17. Popcorn Be it salty, sweet, or plain, this crunchy snack is perfect for your in-flight entertainment. Plane travel is more enjoyable and less stressful when you’ve planned to have portable, nutritious, and delicious snacks on hand. Get creative with sweet, savory, and mini options to be prepared for long travel days and enjoy the journey! --- # 20 Party Favors for Kids That Won’t End Up in the Trash Source: https://www.clifbar.com/stories/20-party-favors-for-kids-that-wont-end-up-in-the-trash Published: 2025-01-30 · Updated: 2026-05-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity._ It’s time to plan your child’s special birthday party! This is such a fun part of parenting but it can also feel a little overwhelming. Throwing the “perfect” party can come with a long list of to-do’s that can sadly suck some of the joy out of it. I encourage you, dear parent, to keep things simple and focus on things that really matter to your child. One aspect of party planning that is not a clear requirement is the birthday party favor. There's a big debate on the internet over whether or not it’s even needed as many parents find them excessive. It’s certainly not a must-have component for a stellar party and is not considered required etiquette anymore. Still some parents may view it as an expression of thanks for attending the party and celebrating their child. It’s a lovely gesture and certainly puts a smile on your guests’ faces. If you’re going to go through the trouble though, make sure your party favor ideas are something that delight both kids _and_ parents, meaning they don’t just end up in the trash. Here are 20 party favor ideas that are not junk, are affordable, and sure to put a smile on kids and parents’ faces alike. ## Edible Party Favors You know what nearly every parent will love - A snack they can put straight into the kid’s lunch box come Monday, like one of these: **Zbar** - This deliciously soft-baked, energy bar will absolutely delight kids and also help fuel them to keep on playing. Made with organic whole grain oats and a good source of fiber, parents will appreciate the thoughtful snack to enjoy on the spot or save for later. Look for tasty flavors like Chocolate Chip, Iced Oatmeal Cookie, Chocolate Brownie and S’mores. **Zbar Protein** - Surprise party guests with this gluten free, crispy snack bar that comes in delicious flavors like Cookies ‘n Creme, Chocolate Mint and Cinnamon Crunch. It has no artificial colors, flavors, preservatives or high fructose corn syrup but it does have a big flavor and texture! This bar is made with organic oats and provides 5 grams of protein and whole-grain organic oats too to help support kids’ growing bodies. **Novelty Candy** - When you do want to include something sweet as a kids party favor, think about what they might not be able to get everywhere or the time of year. Is there a nostalgic candy from your past you’d love to introduce kids to (think candy necklaces or dot candy)? Or maybe there’s a special limited candy out for a nearby holiday. These make a special statement and are more likely to be enjoyed instead of pitched. **Gum** - Never underestimate the power of gum, parents. I am still amazed by how excited my children get about gum. This is an affordable and super easy item to include in a goodie bag. Gum is recommended for children 5 and up. ## **Practical** **Socks** - Fun socks are a delightful party favor as many children love to wear crazy or colored socks. Tailor the options to your audience or party theme. You might even consider letting kids pick the pair they want on the way out the door to ensure they get ones they will actually wear. **Writing Utensils** - Pencils, pens, markers, and erasers are practical party favors that will get put to good use. Of course choosing fun colors and options will make them even more exciting, but these are easy to find at discount and dollar stores. **Craft Kits **- As a parent myself, I love when a party favor gives my kid something to do once we are back home. Mini craft kits are easily found at craft and hobby stores and will provide some fun long after the party is over. Look for ones that have a “longer play shelf life” like bird houses or outdoor games. You can purchase a set of kits, perfect for party favors, online. **Party Cup** - I like to go simple on party decorations, but one purchase I will make is reusable, themed cups that double as the party favor. This has been especially effective as my kids get a little older. **Flashlight** - While this might seem too practical, a fun flashlight can actually inspire a lot of creativity from kids. It could turn into a lightsaber, magic wand, or guide for the next adventure. Clip reading lights are another version that can be really nice for kiddos who like to read in bed at night and pair nicely with a bookmark for a well-themed goodie bag. **Water Bottle** - My son received a sturdy water bottle as a party gift once and absolutely loved it. To make it even more fun, make it a “goodie bag” and fill it with small treats or items mentioned here. **Keychain or Lanyard** - Older kids may appreciate a cool keychain to put on their backpack or a lanyard to hang their school ID on. We have given these out before at parties and they are always a big hit. ## **Fun** **Trading Cards** - Trading cards are available in all kinds of genres that can appeal to any crowd. For the right age, this favor can immediately spark excitement as they see what everyone got and well, get to trading. Look for low price packs at dollar stores for the best bargain. **Games** - Card games or table games are a great idea to extend playtime for party guests. Look for sets that include things like Go Fish, Old Maid, Crazy 8’s and more. Older kids may like a traditional deck of cards in a fund design. In addition, mini checkers or tic-tac-toe boards will spark their brain power too. **Blow Up Ball** - A blow up ball (or beach ball) may seem too simple, but I have seen this in live action and kids LOVE them. As soon as we get in the car my son is blowing it up and thinking about all the games he can play when we get home. I love how it can spark imagination. To add a special memento from the party, have guests sign each other’s ball with a permanent marker to remember their special time. **Play Doh or Modeling Clay** - Small packs of play dough or clay will send kids home with an instant activity for the rest of the day. Stick to ones that aren’t super messy and allow kids to get creative with their hands. **Lego Set** - Mini brick sets are a surefire way to delight guests of all ages. These kits cost around $5 and provide a little building project for kids when they get home. **Jewelry** - Send girls home with a cute pair of earrings or go more universal with old school slap bracelets, silly rings, or necklaces. ## **Party Activities** Certain party favors can double dip as the party activity too. Here are ideas for things to do at your child’s birthday party that can be taken home as their parting gift too. **Craft** - I have a wonderful memory of my grandmother leading all my friends in a craft at one of my elementary school birthday parties. It’s a memory I treasure and a brilliant idea for sending each party guest home with a cute memento. Search for “easy party crafts for kids” to find a whole host of ideas. **Food Creation **- One way to entertain party guests and send them home with something delicious is to have them make their own treat. Cookies or cupcake decorating will always work great but think outside the (cake)box with build your own trail mix, dirt pudding, or decorate rice crispy treats, an excellent gluten free option. **Decorate Clothing **- Let guests decorate plain white tees or socks as their activity and take home favor. Keep it very neat by using fabric markers or add some fun with puffy paint or tie-dye. ## **Tips for Success** Remember that party favors are no longer a requirement for a good time. If it’s easier to pass on this extra expense, do so freely. When you do want to add that something special to your party with a goodie bag or favor, consider what parents will actually want to keep and not just throw away. In the times when you end up with extra goodies you or your kid is not interested at the time, consider setting it aside to use as prizes for good behavior or a fun surprise on a rainy day. --- # 15 Soccer Snack Ideas for the Next Big Game Source: https://www.clifbar.com/stories/15-soccer-snack-ideas Published: 2025-01-30 · Updated: 2026-05-17 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity._ Snacks have been a mainstay of youth sports for a long time. They are not only fun for kids but also play an important role in helping to fuel kids’ bodies to perform at their best. Having a strong list of snack ideas could make the difference in someone’s performance on the field; they can be either enjoying every moment or counting down the moments until the game ends! Instead of viewing soccer snacks as just a reward at the end of the game, I encourage you to pack items that do their bodies good for during the game, too. Snacks can provide energy, hydration, and key nutrients that active kids need not just for success on the field but in growth and development, too! They become even more important when kiddos are picky eaters, play in hot conditions, and/or have multiple games in one day. For the next time you’re on snack duty, here are 15 portable soccer snack ideas that taste great and fuel kids to play and be their best! ## 1. Orange Slices or Mandarin Oranges Once upon a time, orange slices were unofficially the official soccer halftime snack. Fortunately, this nostalgic snack is still a great soccer snack idea. Oranges are a fun way to provide hydration in a very tasty, easy-to-eat slice. Plus, they give a little shot of vitamin C, which is always helpful! Try looking for mandarin oranges, as they are a single-serve, easy-to-peel option for little hands and they’re available nearly year-round. ## 2. Zbar If you’re in need of a snack to help fuel kids’ active bodies, look no further than [Zbar](/collections/clif-kid-zbar). This delicious whole-grain energy snack bar is a great portable choice for helping to get kids energized for their match. It’s made with 10-12 grams of whole grains from organic oats and has no high-fructose corn syrup or artificial flavors. With a variety of widely loved flavors like [Chocolate Chip](/products/clif-kid-zbar-chocolate-chip), [Iced Oatmeal Cookie](/products/clif-kid-zbar-iced-oatmeal-cookie), and [Chocolate Brownie](/products/clif-kid-zbar-chocolate-brownie), it is sure to please every player on your kids' soccer team. ## 3. Bananas Perfectly portable, bananas have long been a favorite snack of athletes and active people alike. They provide needed calories as well as potassium, which may help prevent [muscle cramps](https://offseasonathlete.com/preventing-muscle-cramps-in-teen-athletes/) in active kids. For little soccer players, look for small bananas or cut them in half for just the right portion. If you’re bringing bananas for the whole team, consider collecting the peels for [composting](https://www.gardeningknowhow.com/composting/ingredients/banana-peels-compost.htm) instead of throwing them away. ## 4. Watermelon Watermelon’s delicious flavor is beloved by kids and provides a tasty source of energy and hydration. Serve up slices or [sticks](https://youtu.be/rW6ZLnsHEOA) (my favorite) for an easy way to eat at the field. ## 5. Cereal Cereal is not just for a pre-game meal; it makes a great sideline snack, too. Portion out ½-cup servings into reusable containers or look for single-serve bowls at the store to throw into your soccer bag. Another benefit is that many are fortified with iron, a key nutrient for kids. ## 6. Raisins Most dried fruit is an excellent option for a sports snack, but raisins offer an additional benefit of also being a source of iron. While that won’t necessarily affect their immediate performance on the field, it is a key nutrient for growth and development. Mini raisin boxes are the perfect size for a soccer snack. ## 7. Muffins Muffins can be an easy way to add in extra fruits and veggies. They make a great on-the-go breakfast in the car ride, too. There are also store-bought options that work well — look for ones that deliver balanced nutrition and whole-food ingredients. You can try making your own with these [Morning Glory Muffins](https://jennabraddock.com/morning-glory-veggie-muffins/) or [Pumpkin Apple Mini Muffins](https://jennabraddock.com/pumpkin-apple-mini-muffins/). ## 8. Applesauce Squeeze Packs Squeezable applesauce packs make for a perfect sideline snack. This no-mess option is a good way to naturally fuel up and help kiddos get a serving of fruit. Consider using reusable squeeze pouches to cut down on waste. ## 9. Flavored Rice Cakes If your kiddo loves some crunch, try serving flavored rice cakes. They come in a variety of flavors and either the regular or mini size can work just fine. Top with some peanut or sun butter for a little added protein. ## 10. Animal Crackers For a super-quick source of energizing carbohydrates, animal crackers can be a welcomed option for even the pickiest of eaters. This snack option will break down and digest quickly but is not loaded up with unnecessary ingredients like some other cookie options. ## 11. Pretzels On hot days, soccer players can benefit not only from a little energy but also a touch of salt in their snack to replace electrolytes lost in sweat. Pretzels are a great option for soccer snacks and are usually well received by kiddos. That touch of saltiness also encourages them to drink more fluids. You could grab the single-serve packs or try the fun shapes pretzels are available in. Lastly, for a little extra umph, look for the portable hummus and pretzel snack cups available in most grocery and convenience stores. **These next options provide some protein and are good options for post-game and between-game snacks. ** ## 12. Mini Bagels With Peanut Butter or Cream Cheese Mini bagels are the perfect size for young soccer players and provide a good source of quick, usable carbohydrates. They are typically sold as a dozen or so in a bag, which makes it easy to toss into your cooler. Pair with single-serve peanut butter or cream cheese cups with protein for a little staying power between long matches. ## 13. PB&J This classic sandwich can also be the perfect snack because it’s got all the right nutrients for little athletes. Cut up sandwiches into triangles for easy eating and sharing. You can also make them as tortilla roll-ups or cracker sandwiches for another finger-food option. ## 14. [Zbar Protein](/collections/clif-kid-zbar-protein) Sometimes you need a snack to leave a lasting impression on your kids’ appetite, meaning it helps tame their hunger between their match and next meal. [Zbar Protein](/collections/clif-kid-zbar-protein) is a great post-game solution because it has a hunger-helping 5 grams of protein. Its crispy texture is always fun to eat — plus, it’s gluten free! I can almost guarantee that the [Cookies ‘n Creme](/products/clif-kid-zbar-protein-cookies-creme) flavor will be an instant hit with the team, but [Chocolate Chip](/products/clif-kid-zbar-protein-chocolate-chip) and [Chocolate Mint](/products/clif-kid-zbar-protein-chocolate-mint) are also just as tasty. ## 15. Yogurt Tubes or Drinkable Yogurt Yogurt has become an excellent portable snack thanks to the ways it is now packaged. Look for yogurt tubes or drinkable yogurt for a fun and nutritious soccer snack that provides a touch of protein and calcium for growing bodies. Refillable squeeze pouches can be easily used with yogurt to reduce waste. If your child has only one soccer game, choose a carbohydrate-containing snack as an option to enjoy 30-45 minutes before the game, during halftime, or after the game when they need energy. This becomes more important as they get farther away from their last meal. For days when you’re at the field for many hours and several games, choose multiple snacks from this list to have as options for keeping your kiddos well fueled. Start with one or two snacks when you have an hour or less between matches. Encourage kids to eat a snack containing carbohydrates and protein as soon as one game ends so they have as much time to digest and refuel as possible. Always pair their snack with extra water to keep them well hydrated. With this winning list of soccer snack ideas, your kids and their team are sure to be fueled for fun. --- # 10 Tennis Tips for Beginners From Frances Tiafoe Source: https://www.clifbar.com/stories/10-tennis-tips-for-beginners Published: 2024-11-05 · Updated: 2025-06-11 _The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition_-related activity. Tennis is a sport that has gained significant momentum in the past couple of years.1 If you’ve also joined the movement, you might be looking for tennis tips to improve your game. World-ranked pro tennis player Frances Tiafoe is the latest athlete to join the Clif Bar team, and he graciously shared his top 10 tips for beginners. ## 1. To get your racket grip right, pick it up from the ground. While he might be a world-class tennis player, Tiafoe has one of the simplest methods to teach you how to hold your tennis racket. “The easiest way is to put the racket flat on the ground. Then reach down and pick it up with your dominant hand, that is your basic forehand \[semi-western\] grip.” ## 2. Learn as much as you can from free sources, then get in a lot of reps. Don’t let formal instruction keep you from getting started and enjoying the game! While learning from a coach is always best, there is a plethora of free information that can help you improve your game. “These days, you can \[watch videos on\] YouTube and learn so much. Once you have an idea of the basics, the best thing to do is go hit against a wall or a garage door. I used to do that for hours and hours when I was a kid. You can get a lot of reps very quickly and eventually find fun ways to keep it interesting with games and challenges against yourself.” ## 3. Stay patient as you learn. “Tennis is one of the toughest sports out there,” Tiafoe advises. “You have to move, prepare your swing, swing through, and make clean contact — all while continuing to move and then recovering to make it to the next shot. It takes time to get the hang of it \[like anything worth doing\], so you have to remember that.” ## 4. Prevent injuries with a proper warm-up and cool-down. If you’re one of those people who show up at the court and just start playing, you may want to reconsider your approach. Tiafoe helps prevent injuries with “a lot of stretching and an emphasis on warming up and cooling down properly.” He focuses on core, back, and shoulder exercises that improve mobility and strength by using resistance bands or body weight. This is great advice not only for a top-ranked tennis player but also for anyone who wants to enjoy the game injury-free. ## 5. The only equipment you need to get right when you’re starting to play is your tennis racket size. “When you’re just getting started \[playing tennis\], almost any equipment will do. I think the only thing to be concerned about is the size of the racket,” Tiafoe advises. Rackets vary in head size and length. If someone uses a racket that is too large or heavy for them, it will affect their ability to enjoy the game. Conversely, a racket that’s too small for someone could create a frustrating experience too. “Once you have figured out your strokes and have a feel for the game \[and know you want to keep playing\], then you can look to buy some proper tennis shoes and a nicer racket appropriate to your size, strengths, and game style.” ## 6. Improve your serve by nearly throwing your racket. The tennis serve may be one of the most challenging skills to perfect as a new player. Tiafoe says that “the best way to learn how to improve your serve is to work on the serving motion. Start by throwing a ball high and far, as if you’re trying to throw it over the back fence or high over a tree. Once you have practiced that, imagine you’re throwing the racket in the same way \[don’t actually throw the racket, please!\]. Then once you have that motion, take it to the tennis court \[and step up to the baseline with your non-dominant foot\]. Then toss the ball up high and in front of you with your \[non-dominant\] hand and get the feeling that you’re throwing the racket at the ball to make contact. At the very top of the contact point, try to snap your wrist and the racket head to bring the ball down into the service box.” ## 7. Improve your game with simple drills you don’t need a court for. Throwing a tennis ball around can teach timing, coordination, and movement — skills that quickly translate to better footwork and eye-hand coordination on the court. Tiafoe suggests these four drills: 1. Throw a tennis ball against a wall and catch it with your dominant hand without letting it bounce. 2. Throw a tennis ball against a wall, let it bounce, and then catch it with your dominant hand. 3. Repeat both above drills but throw the ball at different angles, forcing you to move and catch it with your dominant hand. 4. Repeat these drills but catch the ball with your non-dominant hand. ## 8. Start with doubles to enjoy tennis more. Playing singles or doubles can certainly affect how you experience and enjoy tennis. Tiafoe suggests starting with doubles because it “can be an easy way to play socially with friends. In many cases, you can have three people on the court with you \[who\] are better players than you and therefore have an ability to control the ball and the game. This makes it easier to have better rallies and points, which always feels more entertaining when you first start.” If you don’t have a group of tennis friends to join, invite others in your circle to learn together. Learning a new sport is a fantastic way to stay fit and agile as you age. Plus, time with friends will help build strong connections with each other. ## 9. Build strength and power by cross-training. Playing tennis is a great way to use strength from your whole body. Improving and increasing your strength and power translates to a stronger game on the court. Tiafoe complements his on-court training with specific gym work to build strength, especially in his legs, core, shoulders, and back. “Once you have that strength,” he says, “It becomes very important to build that strength and power in stretched and dynamic positions. You’re only dangerous if you can hit powerful shots at full strength all while being in full control of your head and body.” Beginners can quickly improve their tennis game by incorporating a basic full-body strength program. This type of cross-training can also help protect your body from injury. ## 10. Resting and fueling well are important factors for enjoying tennis and playing your best. “It all starts with a good night’s sleep,” Tiafoe confesses about his tricks for success. “From there, you must ensure that you’re eating well and fueling your body properly for the activity you have planned for that day. If it’s a match day or training day, I’ll make sure I have a good breakfast, then a good lunch with a lot of healthy carbs and protein \[if the match or practice is in the afternoon\]. Then during the practice or match, I’ll make sure I’m fueling with something to keep my energy levels up. For me, it’s always the [CLIF BAR® White Chocolate Macadamia Nut Flavor](https://www.clifbar.com/products/clif-bar-white-chocolate-macadamia).” Keeping your strength and stamina levels up is just as important for you as it is for an elite tennis player. Choose your favorite flavor of [CLIF BAR® energy bar](https://www.clifbar.com/collections/clif-bar) to help sustain your energy, whether you’re getting ready for a match or needing fuel to keep going set after set. ### Reference 1. USTA. “U.S. tennis participation grew for third straight year in 2022.” Published January 12, 2023. Accessed June 12, 2023. [https://www.usta.com/en/home/s...](https://www.usta.com/en/home/stay-current/national/u-s--tennis-participation-grew-for-third-straight-year-in-2022.html)