By: Anna Munzenmaier, SPARC Specialist

As a trainer I get questions about how to continue healthy habits outside of the gym. One topic that comes up quite often is food! While I am not a dietician, I do like to share the knowledge I have learned and what has worked for me. Since most of my clients have decided to either start exercising or increase their exercise, they want to eat in such a way that helps their fitness goals and keeps their increasing hunger pangs at bay! One idea I suggest is finding healthy snacks to eat between meals or on the go. This could potentially help you from overeating at meals, experiencing symptoms of low blood sugar, or getting “hangry” (angry due to hunger).

One of my favorite snacks is a protein or nutrition bar. They come in all different flavors and can serve as an easy and nutritious snack.  Due to the fact that there are many different types made with all sorts of ingredients, you may be overwhelmed standing in the health foods section at a grocery store trying to pick out the best one.  If you are not careful, you could end up with what might as well be a candy bar. Some are packed with sugar and high amounts of fat. Others have excellent carb to protein to fat ratios that would be beneficial for a post workout recharge or late afternoon snack.  The article posted at the link below will help you make smart choices when it comes to picking out the perfect bar, and the recipe below will empower you to make your own at home!


Homemade “Kind Bars”

Recipe by: Kelly Hunt


  • ½ cup unsalted roasted almonds, whole
  • ½ cup unsalted dry roasted peanuts, whole
  • ½ cup roasted walnuts, chopped
  • ⅓ cup puffed rice
  • 1 Tbsp flaxseed meal
  • ¼ cup brown rice syrup
  • 2 Tbsp honey
  • ½ tsp vanilla
  • ½ tsp sea salt
  • ½ cup dark chocolate chips


  1. Line an 8 inch pan with aluminum foil leaving a couple of inches overhanging on each side.
  2. In a large greased bowl, mix together nuts, puffed rice and flaxseed meal together and set aside.
  3. In a small saucepan, combine brown rice syrup, honey, vanilla and sea salt and bring to a boil, continually whisking for 2 minutes.
  4. Pour syrup mixture immediately over nut mixture and stir to combine. Transfer into the lined pan and spread out evenly, making sure there are no gaps.
  5. Allow mixture to cool for about 20 minutes then, using the overhanging foil, take the block of nuts out of the pan and place on a cutting board. Cut into 10 even bars and allow to cool completely before drizzling chocolate.
  6. To make the chocolate drizzle, place the dark chocolate chips in a microwave-safe bowl and microwave in 30 second intervals, stirring each time until the chocolate is melted.
  7. Spoon the chocolate drizzle over the bars and let sit at room temperature until the chocolate has set.
  8. Store bars in an airtight container for up to a week or freeze to save for later