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Saturday, May 10, 2014

Superfood Saturday- Fruit and Nut Bars

Fruit and Nut Bars*

I am not a big breakfast eater.  I start work between 6 am and 6:30.  I usually don't eat for at least an hour and am not usually super hungry. So breakfast bars or power bars had been my go to breakfast with some milk and a piece of fruit. The problem is there is a lot of sugar and artificial ingredients in commercial bars. So in my quest to eat more healthy nutrient dense foods I have been making my own breakfast bars. This is the latest and I enjoyed these all week. They are very healthy and very tasty. Try them for yourself. I adapted this recipe to change the nuts and amount of the fruit. Feel free to change it up to suit your tastes!

Super foods in this recipe: dates, nuts, cherries, oats, oat bran.

1 cup pitted dates
1 teaspoon cinnamon
3 tablespoons honey
1 ½ cups rolled oats, finely ground
1 cup walnuts, chopped
2 tablespoons oat bran
½ cup pecans
½ cup dried tart cherries
½ cup dried cranberries
½ cup dried blueberries

Pre-heat oven to 350 F.  Grind oats in blender or food processor, set aside.
Place dates in small saucepan and just cover with water.  Bring to a simmer and cook until the dates are soft.
While the dates are cooking combine the rest of the ingredients in a bowl.  Once the dates are done add them to this mixture and mix well.  Spray a 9- inch baking dish with cooking spray.  Press the mixture into the pan. Bake for 20 minutes or until the mixture is firm and the edges are just starting to brown. Cool and then cut into bars.

* Based on a recipe by Gordon Ramsay in Triathlete Magazine.


Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a two time participant of the Boston Marathon.  She was the 2012 National Champion Paratriathlon Open Division. In 2013 she qualified as a member of the Team USA Duathlon Team. She will compete in 2014 at the Age Group World Duathlon Sprint Championship in Pontevedre Spain.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 149 members in 27 states. We also have members in Australia, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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