Homemade Energy Bars Recipe

When dealing with chronic illness, I need to make every bite count. This recipe is one I made up based off of various ideas. It is nutrient dense, lends itself to being modified as needed for taste or allergy/dietary needs. It is a sort of cross between granola bars and energy bites. I have a basic recipe, but then changed it, then changed it again. Now, I rarely measure anything. Thus, this "recipe" will be given in estimates. I am normally not a fan of supplements, but rather of getting needed nutrients from food as much as possible.  However, dealing with weight loss, adding fat to everything was not helping enough, so resorting to protein powder at present in addition to the extra fat. Preparing for travel, so made these to take along for snacks.

Homemade Energy Bars Recipe

2-3 cups rolled oats
2 cups trail mix
1/2-1 cup protein powder (optional)
cinnamon
ground ginger
1 1/2 cups peanut butter
1/4 cup blackstrap molasses
1/4 cup coconut oil

Mix oats, trail mix, protein powder in a large bowl. Stir together peanut butter, molasses, coconut oil in a smaller bowl or large measuring cup. (Melt coconut oil if needed.) Pour peanut butter mixture over oats mixture. Stir until fully mixed. Pour into greased 8"x8" pan and press down firmly and evenly. Chill until firm. Cut into desired size bars. Store in fridge. (Coconut oil gets soft....)

Alternatively, these can be rolled into balls. I have done this, but it is time-consuming, and I tend to look for fastest, easiest ways to do things.

Any nut or seed butter can be used in place of peanut butter. Honey can be used in place of molasses. I am sure pure maple syrup could be as well. Any store-bought or homemade trail mix can be used--I usually use homemade trail mix. Or, in place of trail mix, any combination of nuts, seeds, dried fruit can be used.  Other optional items: sunflower seeds, ground flax seeds, chia seeds, unsweetened coconut, cinnamon, etc. I usually use honey, not molasses, but molasses actually contains more nutrients, it sounded good, so tried it and it turned out well. The molasses led me to deciding to add cinnamon and ginger as well--excellent combination! These were not measured, but liberally sprinkled/poured.

I normally do not use protein powder--this is first time other than for after orthopedic surgeries. I did not measure this--I looked at how much was left in the container, decided it looked reasonable so dumped the entire amount in. This time I used pasteurized egg white protein powder (only ingredient) for the protein powder. I usually use Tera's Whey unsweetened whey protein powder (two ingredients: whey concentrate, sunflower lecithin). I prefer unflavored as I have more options for how to use it. I need as few ingredients as possible--less chance of reactions.  I also like unsweetened as I do not do well with sugar, but also do not do well with most sweeteners. I can get away with some honey, molasses, pure maple syrup, even some sugar once in a great while if symptoms are stable. Artificial sweeteners, stevia, sugar alcohols are all off limits--this is just me and how my body reacts at this time. There are other protein powders out there, I am sure others that would work well for those with sensitivities as well, but these are the only ones I have used thus far that have worked for me.

All mixed together.

Mixture pressed into pain, chilled, ready to be cut into squares.

One granola bar.

 Homemade Trail Mix

1 cup almonds
1 cup walnuts
1 cup pecans
1 cup Brazil nuts
1 cup hazel nuts
1 cup cashews
1 cup peanuts
1 cup raisins
1 cup dried apricots (cut into smaller pieces)
1 cup dried cranberries

Mix together. I usually measure all into a large ziploc and shake it, or use a large mixing bowl. I cut up the apricots with scissors. Any combination of nuts, dried fruit, seeds will work.

I like seeds in trail mix, but they tend to sift to the bottom. Thus, I rarely add them to trail mix.

I also like chocolate chips in trail mix, but need to be careful with sugar, plus chocolate means melting issues if traveling with trail mix.

These both make great, easy to make, easy to modify snacks.

Copyright © 2018 by Chronic Wholeness. All rights reserved.

Appearances

What does appearance mean to you? How important is it?

I am a novice blogger, new to Twitter, new to Pinterest, still debating Instagram. However, I am familiar with Facebook, though still learning some of its capabilities, and at least know the basics of Blogger. What has struck me over the few weeks of observing, trying things out, is with the new year in particular, the emphasis on appearance, weight loss, getting fit. However, the message seems to be from looks or appearance perspective.  It is not from an overall health and wellness perspective.  This annoys me.  Why? Multiple reasons. One, I am fighting to live life as fully as able, I use physical activity and nutrition not for appearance sake but for survival. Two, I have training in clinical nutrition, clinical research. Media-inspired appearance goals are not helpful; on the contrary, tend to contribute to body image or eating disorder issues.

I have not done it yet, but contemplated collecting the numerous photos I have seen telling of how to get the best abs, or toned body, or lose weight, etc. Then, put all of the photos together into a collage leaving the various empty claims associated with them. Why? Because, it is all marketing based on a society that wants to have the "perfect" or "ideal" appearance, weight, etc. I do not care if it is exercises, diets, programs, etc. All of it is marketing.  It leads to dissatisfaction with one's current state.

Why is all of this irritating to me? Again, multiple reasons.  I have seen people struggle with eating disorders, body image issues. People trying to find the perfect diet that will help them get their ideal body.  Or, find the perfect exercise routine that will get them in the shape/condition they want.  People focusing on appearance, when there are people struggling to figure out how to optimize functional ability to just get through life as normally as possible. I have also seen people striving to find the "perfect" diet, or fitness plan that will manage chronic illness. I am not yet convinced there is such a thing, or if there is, what it looks like for one person will be different than for another person.

I have maybe, just maybe, made some comments here and there in some of the groups I am in that are more weight-focused.  They claim to be health-focused, but they are weight-focused. Someone posted something about being incredibly frustrated with weight and thought that if she could just get weight lower life would be better  That of course encouraged replies in a similar vein.  I typically ignore such, scroll past, don't waste my time.  But, I was in the middle of working on a blog post for a different blog on what is truly important and how perspective influences things. So, I thoughtfully commented with the intent of offering another perspective, without judging. Since the focus was appearance, I replied in kind--something to the effect that I am at "ideal" weight, have what some may consider a "perfect body" but that I would gladly regain the 60 pounds I lost decades ago if it meant having more ability, less illness. I have learned to accept illness. This is part of my life at this stage, so not really discontented, so much as frustrated that someone would be expressing discontent over something so shallow as weight from appearance standpoint when there are people fighting to live. Many thanked me for my comment, said it helped them refocus. I am in no way saying weight does not matter. I am simply raising the perspective that it is one small piece of overall health, not the major focus, and the focus needs to be on health more than appearance.

Back to the picture collage....I more or less have the body of an athlete in spite of the fact I cannot run, I am just learning to walk again, I have numerous illnesses, multiple limitations. Do I use any of the gimmicks being marketed? No, none. I do not follow any diet, any particular exercise type. Rather, I use nutrition thoughtfully to support my body--emphasizing whole foods, protein, veggies, etc. I use a combination of types of exercise including home exercises from physical therapy for multiple issues over the years, some Pilates, walk as able, swim as able, elliptical, bike, pool exercises depending on ability level. I am strong, lean, have been mistaken for a gymnast before when at the pool....I was barely off crutches at the time, could not walk much at all. No, not a gymnast. Just a very determined person who refuses to consider herself disabled in any way. I may have some challenges with functional ability, but I am very capable of adapting and finding ways to work around most issues. I am striving to support my body the best I can with nutrition and physical activity, not for appearance, but for ability to live as fully as possible in spite of challenges.

Copyright © 2018 by Chronic Wholeness. All rights reserved.

Test Subject

I had more medical testing recently.  This is more or less normal for me...and results tend to be normal as well, even though clearly I am not normal. Current guess is this test will be normal as well. What was this test? Esophageal manometry, or motility study.  Do you know how not fun it is to have a tube placed up your nose, down your throat, into your stomach? Nose was numbed prior, nothing else was as they needed me able to swallow still.  I have an over-reactive gag reflex.  Maybe the real reason for minimum of 6 hours NPO (nothing by mouth: complete fasting--no food, nothing to drink) before this test is to prevent patients vomiting during tube placement???  Do you know how much this nutrition professional dislikes fasting?  I slept most of the time prior to having to leave for the test to avoid being awake any longer than necessary when hungry, thirsty, caffeine deprived. I had another upper GI endoscopy this afternoon and had planned to sleep until time to go, but my body woke too soon. So, was awake, hungry, tired, thirsty, etc. (So, for those seeing dietitians/nutritionists, please remember we are real people and do not like fasting or diets or changing eating patterns any more than anyone else does. Or, at least I don't.) Anyway, so far, things looked normal on this scope, which is an improvement from last scope, but still leaves unanswered questions. And, a recommendation to see another specialist. This again, is not an unusual outcome.

What tests have I had?
Laboratory
-Blood work, lots and lots of blood work
Imaging
-CT scans, with and without contrast (numerous)
-MRIs, with and without IV contrast, or arthrogram--contrast injected into a joint (numerous)
-X-rays (numerous)
-DEXA bone density testing (multiple)
Gastroenterology
-Colonscopy (multiple, I am nowhere near screening age yet....)
-EGD (multiple)
-Esophageal manometry/motility test
-Gastric emptying test
Cardiology
-EKG (so many times, no idea how many?)
-Echocardiogram (multiple)
-24-hour Holter monitor
-4-week event monitor (reacted to electrodes, had open sores, scarred, they had pity on me, ended the test a week early)
Neurology
-EMG testing (miltiple, mostly normal, one diagnosed radicluopathy--by a neurologist who had told me directly that all of my symptoms were due to anxiety, repeated the positive portions of the test multiple times because he thought I was faking it--I did not know enough about the test to have any idea how to fake it or that it could be faked. He begrudgingly diagnosed me with radicluopathy.)
-Nerve conduction studies (multiple, mostly normal)
Miscellaneous
-Salt chloride test for cystic fibrosis
-Muscly biopsy for muscle disorders
-Autonomic testing
Numerous other tests, some highly specialized.

I have also participated in research studies...more testing.

It is a relief to find out test results are normal, as that means no additional issues to have to deal with. However, it can also be a relief to have abnormal results, as that at least provides direction for additional approaches to managing things. Additionally, as odd as this may sound, it is somewhat validating when a test comes back abnormal--it confirms that my body was not making things up, or exaggerating symptoms. What I experience is real, even when tests come back normal. Tests are fallible, do not provide definitive answers. They are only one part of diagnosing issues. There is a saying, "Treat the patient, not the labs," that I find especially important with the more medically complex situations. I would extend the concept further to treat the patient and not the condition, as well. Not all patients manifest the same even with the same medical condition(s).


Copyright © 2018 by Chronic Wholeness. All rights reserved.