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Saturday, October 11, 2014

Super Food Saturday- Banana Energy Bars

Banana Energy Bars

This recipe is modified from one that appeared in Runners World magazine in October 2014.  The recipe I started with was developed by Bill Lynch, Cheg at The Bristol Bar and Grill in Louisville.  Nice to have another option besides banana bread for really ripe bananas.   These are great for breakfast or if you need to catch something quick before a workout.

Banana Energy Bars

2 very ripe bananas
¾ cup brown sugar
½ cup coconut oil, melted
1 teaspoon vanilla extract
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon nutmeg
¾ cup whole wheat flour
1 ½ cup old fashioned rolled oats
½ cup oat bran
1 cup unsweetened coconut flakes.
1 cup chopped pecans
¾ cup golden raisins

Preheat over to 350 F.  Coat a 9 x 11 inch pan with coconut oil.  Mash the bananas in a bowl. Add the sugar, oil, and vanilla. In a separate bowl combine the flour, oats, oat bran, baking powder, baking soda, spices and coconut.  Mix well, then add to the banana mixture.   Mix until all are combined, then add the pecans and raisins.

Pour the mixture into the prepared pan. Bake for 25 minutes.  Cool, then cut into squares.
Bars can be stored in the refrigerator for one to two weeks, or in the freezer for up to three months. Allow one hour to thaw.

231 calories
226 g carbs
3 g fiber
4 g protein
14 g fat

Superfoods this Week:
Rolled Oats
Oat Bran

Chris Wodke at 2014 Aquathon Natinal Championship El Reno, OK.

Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.   In 2012 she finished 2nd in the Mobility Impaired Division. She was the 2012 & 2014 National Champion Paratriathlon Open Division. In 2014 she qualified as a member of the Team USA Aquathon Team and was eligible to compete in Chicato at the  2015 ITU World Aquathon Championship. In 2014 represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

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 154 members in 30 states. We also have members in Australia, Scotland, 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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