Summer seems to creep up on us each year with the pressures of swimsuits and beach days and fun-in-the-sun. And with summer comes the pressures of body image.
Hint: There is no such thing as the perfect body. Each person is different. Each body is different. But while there is no perfect body, there is YOUR ideal body! Ideal meaning your body feeling healthy, energized and in a state where you feel comfortable in your own skin. So what we can perfect is a healthy lifestyle to help you obtain your healthiest body and the food we prepare and eat is the perfect place to start!
Summer can often include many obstacles, but here are a few main culprits that can lead to feeling overstuffed or bloated:
Preparation will become your best bet to staying on track with your eating plan. Here are some tips and tricks to get slim or stay slim during these summer months!
Prepare most of your meals at home. If we make it, we know what is in it! Making a conscious choice of what and how much we put into our bodies is a great first step in your summer slim-down plan! By preparing our foods at home we control the ingredients. Additives like salt and sugar are common in restaurant foods. You can often imitate restaurant recipes by reducing the sodium and sugar amounts without sacrificing the taste. You can have some fun testing alternatives with some of your favorite dishes in the kitchen this summer. And if you’re looking for options on how to go vegan or on how to be more plant-based focused, check out the How To Go Vegan article here for tips and recipe swap suggestions.
Pack your food. Since you’ll be preparing a lot of your food at home, we suggest finding great carry out containers to bring those foods on the go! We like Fit&Fresh - their bags come with food containers - and milkdot - totes in cool designs for kids and 'kids at heart'. When you’re out with the kids, with family, or even solo, plan to take your healthy prepared staples along with you. For a day at the beach or park pack a more light and easy lunch or snack. Check out the Salad In A Jar options listed here for healthy and easily portable options. While other people are off going to the local beach shack for lunch, you can pull out that delicious salad in a jar you made the night before.
Stay hydrated. Staying hydrated is a key step in your improved wellness plan and a key ingredient to your summer slim-down plan! Especially with warmer temperatures hitting most of the country, you’ll want to always have access to low-sodium, refreshing, non-sugary beverages. Consider adding lemon slices or cucumbers to your water bottle to take basic to flavorful! Also, consider products like Liquid IV’s Hydration Multiplier to ensure your body is refueling efficiently. One thing you may not realize is dehydration can actually cause bloating. When you body starts to feel dehydrated it will actually begin to retain water and make you feel/appear bloated. So they key here is to stay hydrated.
Eat when you’re hungry. Don’t eat when you’re not hungry. We are so conditioned to eat at a certain time of day that we often neglect listening to our bodies. If you think you’re hungry, start by drinking a glass of water. Sometimes thirst can be misinterpreted as hunger. If you’re still hungry after drinking a full glass of water, then look at your options and make an educated decision on what and how much to eat. For summer eating, low sodium and sugar content is your safest bet!
Be prepared. Whether you are at home or on the go, having a handful of prepared or purposefully chosen snacks will be your safest bet for staying on track with your summer slim-down plan. Stock your refrigerator and pantry with healthy, low sodium, low sugar snacks to avoid overindulging in highly processed, prepackaged foods. Truth Bars are great option to consider for snacking any time of day. The flavor options lend themselves to morning, noon, and night indulgences. And for summer, they're great chilled or frozen!
Commit to a snack time. Review your normal eating plan day-to-day. If you traditionally eat three meals a day, then limit yourself to one healthy snack option either mid-morning or mid-afternoon. If your eating plan is a bit more erratic day-to-day, then try to create a meal plan, with snack times scheduled, that is conducive to your non-traditional schedule. Preparation, again, will be your best bet here.
Read the ingredients. Advertising can be sneaky and not just in the summer, but all year long. So this tip is really a healthy snacking tip, but a good reminder for our summer snacking habits during our slim-down plan. Don’t trust quick, easy-to-read labels on food packing. Products may contain added salts and sugars, which will cause dehydration and bloating if you’re not careful. Flip the product over and read the actual ingredients. Can you pronounce and recognize most of the ingredients? If not, move on to the next option. It’s a pretty simple solution to likely avoid too many additives and unhealthy ingredients.
Fresh is easy and healthy. Sometimes we think of snacks as prepackaged items we purchase at our local grocer or retailer in bags, boxes, or individual packages. We tend to forget that snacks can be fresh, easy, and already in your home. Summer is the perfect time to indulge in delicious and hydrating fruits like watermelon or berries. Summer is also perfect for vegetables like cucumbers, avocados, and tomatoes. Take a look at your local produce options for summer snacking. Make a delicious fruit salad or a quick and easy crudité platter for bites throughout the day. Summer also lends itself to the perfect time of year to try juicing, either at home or at a local retailer. Try incorporating a healthy celery, cucumber, apple, kale, and ginger juice to keep you hydrated and offer anti-inflammatory properties.
Focus on the fun, not the food. Summer can be the time to socialize: the time to go to a BBQ, to go to a potluck, an evening beach soirée. Regardless of the event, the principles to healthy eating are the same: focus on the fun, not the food. The focus here is to make the food and drinks part of the experience, not the sole experience. Enjoy people’s company, the atmosphere, the conversation, and the celebration. Let the food and drink enhance your experience, but not overshadow the opportunity to connect with those around you. There is a balance to be found in feeling satisfied without overindulging. Don’t forbid yourself from the food and drinks, just make wise choices and monitor your portions. One easy, and healthy, tip for any summer party is to have a full glass of water before eating or drinking. And try to alternative alcoholic or sugary beverages with a full glass of water in between. This approach will help keep you hydrated and also help prevent overeating or drinking.
Eat on small plates. This is actually a tip that can be applied to everyday living, not just summer parties. Eating smaller portions of food gives our bodies an opportunity to feel full first before overindulging. Using a smaller plate helps to create smaller portions. Sometimes we can trick our minds and bodies by thinking we are eating more because the portions look bigger on smaller plates. Give it a try!
Go green. An easy way to ensure your (small) plate is full of healthy options at a party is to double up on veggies. So if there is a crudité platter, stack your plate full of those fresh veggies first. If there are salad options, look at your choices. The best ones are stacked high with fresh leafy greens, maybe grains and then fresh vegetables. In an ideal world you would have the option to add your own dressing. Try to limit or avoid premade salads that tend to be packed with dairy items like mayonnaise and cream-based dressings.
Preparation really is the key to this summer slim approach. Following the tips and suggestions laid out above will give you a balanced approach to healthy summer choices. Like anything, moderation is best. Don’t deny yourself certain indulgences during the summer (an ice cream cone at the beach, an icee at the boardwalk), just remember to balance those choices in moderation and with a healthy dose of fruits, vegetables, and proteins.
What are the key attributes of a Truth Bar?
Truth Bars are functional nutrition bars with many key attributes. They were the first bars with both prebiotics and probiotics; they are high in fiber (13-14g); low in sugar (4-5g); contain a full day's supply of Omega-3 from white chia seed (250mg); and are made from natural, real food ingredients with no fillers. They are gluten-free, kosher, non-GMO, soy-free and all 200 calories or less. Truth Bars contain premium, mostly organic ingredients such as organic extra virgin coconut in our coconut bars. Truth Bars come in both Vegan and Non-Vegan varieties. Best of all, Truth Bars continue to receive mostly five stars for great taste!
Questions About Prebiotics and Probiotics:
What is a probiotic?
Probiotics are good bacteria in your digestive system that help to keep your gut healthy and that make a beneficial contribution to your overall health.
What is a prebiotic?
Prebiotics are indigestible fibers that come mainly from certain plant foods that feed the good bacteria in your gut.
Why is it important to have both prebiotics and probiotics together?
Prebiotics feed the probiotics to help them thrive and work longer in your body. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced, healthy microbiome.
How much probiotic is in each Truth Bar?
1 Billion CFU's.
What is the strain of probiotic used in Truth Bars?
Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has extensive studies of gut healing effects ranging across gastrointestinal issues, bloating, diarrhea and irritable bowel syndrome. This spore-producing bacteria remains dormant in the package and on grocery store shelves, but becomes activated once eaten. This hardy bacteria strain has a protective shell that helps it survive the acid and bile in your stomach so that it can reach your intestines unharmed. Once there, the low ph and moisture in your intestines allows it to activate and multiply rapidly. This is especially true when it has prebiotics there to feed it.
Questions about ingredients:
How are Truth Bars sweetened?
In order to achieve a balance between sweetness and low sugar, Truth Bars are sweetened by a combination of natural sweeteners and real food ingredients.
How many grams of sugar do Truth Bars have?
The number of grams of sugar ranges from 4 grams per bar in the Chocolate Peanut Butter Crunch Bar to 5 grams per bar in the rest of the Truth Bar flavors.
Are Truth Bars Made With All-Natural Ingredients?
Yes. Truth Bars are made with 100% all-natural ingredients and contain no artificial flavors, no artificial colors, no artificial sweeteners, and no fillers. Truth Bar ingredients are also non-GMO.
Are Truth Bars Vegan?
Two Truth Bar flavors are vegan. Our Dark Chocolate Coconut and Chocolate Raspberry Coconut bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.
Three of our Truth Bars are protein based (10g per bar) and non-vegan. Our Chocolate Almond Crunch, Mint Chocolate Chip and Chocolate Peanut Butter Crunch bars feature a Non-Vegan blend of brown rice protein, whey protein isolate and whey protein concentrate that supplies essential Amino Acids for a "complete" or "whole" source of protein.
Are Truth Bars 100% gluten free?
Yes. All Truth Bars are 100% gluten free.
Are Truth Bars soy free?
Yes. Though often found in chocolate, the specially formulated dark chocolate coating on all Truth Bars is completely free of soy. (the chocolate coating itself is also sugar free)
Are Truth Bars dairy and lactose free?
Truth Bar's vegan bars (Dark Chocolate Coconut and Chocolate Raspberry Coconut) are dairy and lactose free. Truth Bar's protein bars contain both Whey Protein Isolate and Whey Protein Concentrate. These whey proteins contain a small percentage of lactose.
What about other allergens?
If you have allergies, please read the food ingredients on the label carefully or talk to your nutritionist, allergist, or doctor about what is best for you. Also note that though not every Truth Bar contains these ingredients, they are made on equipment shared with peanuts, tree nuts, soy and dairy.
Are Truth Bars kosher?
Yes. They are certified OU Kosher by the Orthodox Union.
What is the source of Omega-3's?
Truth Bars contain Omega-3s from white chia seed.
Do Truth Bars contain MCT (medium chain triglyceride) Oil?
MCT Oil can be found in four of our bars: Chocolate Raspberry Coconut, Dark Chocolate Coconut, Mint Chocolate Chip, and Chocolate Almond Crunch.
Chocolate Peanut Butter Crunch contains no MCT oil.
Where can I find a full list of ingredients?
You can find a full list of ingredients on each bar’s label and product page on truthbar.com. The ingredients can be found by clicking the second tab on each product page.
Where can I find nutrition information?
Each bar’s nutrition facts can also be found on the product pages on truthbar.com. Just click the third tab.
You can also find information on the ingredient page on truthbar.com that outlines key ingredients and their benefits.
Truth Bars & Popular Diets:
Are Truth Bars Keto Friendly?
Keto diets are very low in carbs, high in fat, ideally higher in fiber, and have some balanced amount of protein. The strictest Keto diets require very low to almost no carbs. Truth Bars would not be ideal for the strictest keto diet. But if you are looking for a snack option for a basic or moderate keto diet, Truth Bar's Chocolate Peanut Butter Crunch bar is a great choice -- high in fiber (13g), high in healthy fat (12g), moderate protein (10g) and relatively lower net carbs (6g).
How many Weight Watchers points does a Truth Bar have?
Truth Bars have approximately 8-9 points per bar.
Are Truth Bars Paleo Friendly?
Paleo diets in their strictest form include foods that hunter-gatherers would have eaten. This means no foods that were not available to them (like sugar, processed foods, artificial ingredients) and lots of fruits, grains and lean protein. Paleo diets also restrict grains, legumes and dairy. Truth Bars, while gluten-free and only containing real food ingredients, would not fit in the Paleo diet in its strictest form as they contain some sugar (4-5g).
What is the shelf life of Truth Bars?
Truth Bars have a shelf life of 12 months from the date of production. We make our bars in small batches, which should ensure that our retailer's shelves are stocked with fresh bars when rotated correctly.
Do Truth Bars need to be refrigerated?
No. This type of probiotic is not in a live state on the shelf, it is activated only after it's eaten. For this reason, Truth Bars do not need to be refrigerated.
Questions about buying Truth Bars
How do I find out if Truth Bars are sold in a store near me?
You can use the Store Locator on truthbar.com to search by zip code, city or state to find a store near you.
What if there aren't yet stores near me that carry Truth Bars?
First, you can talk to your grocery store or health food store's manager and ask them to stock Truth Bars in their store. They can contact us directly and we can help. Meanwhile, Truth Bars can be purchased on amazon.com/truthbar and truthbar.com.
What is your return policy?
100% satisfaction or your money back. You can reach out to us at firstname.lastname@example.org and we will help.
Please let us know if you have a question that is not listed above.
Simply write to us at email@example.com or firstname.lastname@example.org. We are happy to answer any questions!