Protein Bar believes that healthy habits CAN and should start at a young age. Understanding that food should be used to fuel active lifestyles is a concept we need to pass onto younger generations—that’s why we’ve chosen to participate in this year’s Food Revolution Day. This event, held at The Centered Chef, is an extension of celebrity Chef Jamie Oliver’s mission to change the way we eat. 

This year we’ve teamed up with a ]]>

Protein Bar believes that healthy habits CAN and should start at a young age. Understanding that food should be used to fuel active lifestyles is a concept we need to pass onto younger generations—that’s why we’ve chosen to participate in this year’s Food Revolution Day. This event, held at The Centered Chef, is an extension of celebrity Chef Jamie Oliver’s mission to change the way we eat. 

This year we’ve teamed up with a few of our favorite fitness friends and bloggers—Mark Beier, Suzanne Ko, and Andrea Metcalf to make these goals a reality. Below they share some healthy bites and why this cause is so important to each of them.

Tickets are still available to Saturday’s event, where Chef Phil Fox and the Protein Bar team will be serving up healthy samples that make eating your veggies more fun (and delicious) than ever! Click here to find out more»

Healthy Bites from Team Food Revolution

Mark Beier

With a busy schedule, it’s hard to find time to grocery shop and exercise. Any tips?
Plan your off days around creating healthy habits. Go to the grocery store and plan your meals for the week and don’t be afraid of eating the same foods so your shopping experience is easy and becomes routine. This way you’re not looking for something for lunch or dinner at the last minute. It might not be the first thing you want to do on your day off but it will make the rest of the week so much less stressful. The temptation of grabbing a fast food lunch or ordering a pizza for dinner is hard to deny when you’re rushed and ill-prepared.

Organic versus conventional – what’s the deal?
I believe for the most part that organic is better than conventional but this decision is more economical that anything else for most people. You can argue that eating conventional can cause other health related problems which could create medical bills that in the long-run would be more costly than buying organic but most people aren’t thinking that way. Most people are thinking about how they’re going to stretch their paychecks so that they have enough to pay the mortgage or rent. In that case, I say buy the best, in season, conventional fruits and vegetables that you can afford and swap out more meat for those vegetables.

Why is regular exercise so important?
Stress relief and cardiovascular health. Exercise alone will not help you lose a lot of weight, exercise makes it easier to maintain your weight if you’ve already lost weight or are at a normal weight. Stress levels are huge reason for obesity in this country. When our stress hormones are high, our cells go into fat storing mode…it’s the old fight or flight syndrome. This makes it very difficult to lose weight, especially fat. Exercise has been proven to help reduce our stress hormones in our body. Lastly, exercise has been proven to improve cardiovascular function and reduce the risk of cancer, high blood pressure and high cholesterol.

How do I read nutritional labels? What do I really need to pay attention to?
Nutritional labels have a nutritional table and an ingredient list. Pay attention to the ingredient list first. There should not be any ingredients on the list that you do not know what they are. Ingredient lists are also written in order of ingredients from most to least in the product so if sugar is one of the first 3 ingredients on the list, don’t buy it. As far as the nutritional table is concerned, be careful of things that should have some fat but don’t, this is usually an indication that they’ve increased the sugar or salt to make it taste better. Lastly, stay away from fake sugars or sugar alcohols.

How do I tear my kids away from the TV, cell phone and couch? That’s their favorite way to relax after a long day.
Lead by example. Make it a fun family outing. They’re not going to get off the couch if you’re not. Make it routine, kids love routine. If you come home everyday from work or when they get home everyday after school and they know the first thing they’re going to do is get a healthy snack and go with mom or dad to do something fun, they’ll soon look forward to it.

Any other tips for a healthy lifestyle at any age?
There are thousands of opportunities to do the “healthier” think than the not-so healthy think. Our society has made it easier than ever to communicate, travel, lead an everyday life without physical activity. Everyday you make little individual choices that can lead to huge over-arching changes to your mindset about living a healthy lifestyle. Start looking for those small changes and soon you’ll have made a big difference in your life.

Mark Beier– NASM CPT, classically trained chef, the founder of Chicago Fit Club and the “Mark” behind his recently launched pre-workout fuel bar called MARK BAR™

Andrea Metcalf

Why did you choose to get involved with Food Revolution Day?
I believe we need to change the way we think about food… it is a revolution!

Best (healthy) after school snacks?
Anything with some protein! Peanut butter to quinoa—it’s about revving up those engines.

All time favorite veggie?
Grilled asparagus first, then sweet potatoes!

What’s the easiest way to get motivated to move?
Look down at your belly rolling over your waistband!

With a busy schedule, it’s hard to find time to grocery shop and exercise. Any tips?
Shop-ilates! Push and pull that cart, take an extra lap around the store, count your steps inside and do squats while waiting in line at the check out!

What vitamins are best to get into my diet, and how often?
It’s your A, B, C, D’s…. and other minerals too—but best way is through natural fruits and veggies…. strive for five for staying alive … ah .ah. ah. ah.

Why is regular exercise so important?
3 reasons
-Feels good when its done
-Pushes the toxins out and good nutrients throughout the body
-Keeps you at a healthy weight and happy

Any other tips for a healthy lifestyle at any age?
You only have one body… be healthy and be moved!

Andrea Metcalf, is a healthy lifestyle spokesperson for brands like Fit Studio of Sears, MultiGrain Cheerios and Egg Beaters brands.  A best selling author and serial entrepreneur, Andrea hosts and created Put Your Money Where Your Mouth Is, reality weight loss show on NBC Nonstop.

Suzanne Ko

Why did you choose to get involved with Food Revolution Day?
I think it is important to educate and continue to have conversations about eating real food. The conversation needs to start early, especially with kids to set good habits early.

What’s the easiest way to get motivated to move?
For me, a great set of tunes motivates me, allowing me to get in my zone and push me through challenging workouts.

All time favorite veggie?
My all time favorite veggie is kale, for its high anti-oxidant properties. It is also very versatile to eat cooked or raw, such as in soups and a cold salad.

Why is regular exercise so important?
Regular exercise is important to keep our joints mobile, increase our cardiovascular capacity, and build a strong foundation. We spend so much time sitting, that it is important to get out of that chair and get moving to maintain good circulation.

How do I read nutritional labels? What do I really need to pay attention to?
Learning to take control of your ingredients is important so that you know what is in your food. Writer Michael Pollan says it best in his “Food Rules – An Eater’s Manual” book. Food Rule #6 states, “Avoid food products that contain more than five ingredients”. He makes a good point – if it is an ingredient you do not recognize, you are better off taking a pass. Some important items you really need to pay attention to is serving size, total fat, and trans fat.

Make sure you check the serving size and the calories per serving, adjusting accordingly if you consume more than one serving. You want to limit your calories from fat, choosing foods with a big difference between total calories and calories from fat. It is also important to understand that products labeled as “low-fat”, “non-fat”, or “fat-free” may not necessarily be better. Extra sugar may be added to make up for loss of flavor from the removal of fat, increasing your consumption of carbohydrates instead.

Avoid products that contain trans fat, which damages the blood vessels, increases blood cholesterol, and increases risk of heart disease.

Suzanne Ko is an ACE certified Group Fitness Instructor, Personal Trainer, and Lifestyle & Weight Management Coach, as well as a Certified Yoga Teacher and Registered Yoga Teacher with Yoga Alliance. She is the founder of SKo-Fit, a fitness consulting company offering a holistic approach to overall wellness.

I’ve had several conversations today, if not this week about feeling bad and how we cope with it. In the end, I’ve come to ]]> Ever have one of those days? You know…the kind in which everything you do has turned in to a big pile of muck? Perhaps you got yelled at work. Your significant other broke up with you. You just woke up on the wrong side of the bed.

I’ve had several conversations today, if not this week about feeling bad and how we cope with it. In the end, I’ve come to a conclusion. Feeling bad isn’t a bad thing; it is in fact a very good thing.

What does feeling bad do for us? It makes us feel bad. Yes. Good one. Anything else? It can give us direction, awareness and most of all, it gives us opportunities to stop us from making repeated mistakes which make us feel worse.

You get asked to work on a new project at work when you are already swamped. However, it is a really tempting work project that would allow you a chance to shine in front of your bosses. Great! You say yes. You now put in way more overtime that you had planned on. You cancel your dinner date that you’ve been looking forward to or you night with friends. People get annoyed with you and your priorities. You start to put work before you. The project suffers, your social life suffers and most of all you suffer: mentally, physically and emotionally.

You cope. How do you cope? With an aggressive workout? A joint session with Ben and Jerry? Enjoying a bottle or two of whichever red wine you have in your apartment?  A non-stop party night with friends? You do so because you feel bad. You feel frustrated. You’re angry because you’ve trampled over your feelings for something that isn’t worth it and you don’t like how that feels. However is that coping the best thing for you? Of course that wine makes you feel better, but how does it feel the next morning? That meeting with Ben and Jerry went great, but you might regret all of those chubby hubbies’s a couple of days later. These cycles of trying to incorrectly fix those bad feelings usually result in doing things that aren’t good for us but temporarily make us feel better.

Feeling bad isn’t always about feeling bad. It is about being aware of what you are doing. It is slowing things down so you can say why am I upset? Why am I taking it out on friends or co-workers? That pain is the light that shows you the path of that which makes you happy. If it doesn’t cause you strife, anger, sadness then you know you might be on to something good in your life. If it doesn’t cause you to go into a roller coaster of emotions, it might just be not too shabby.

There will be days when work will have to take front and center. There will always be days and occasions for you to imbibe in behavior that we regret the next day. However if you find yourself repeating a process over and over again, perhaps it is time to stop a little and reassess your coping options. This is the time to get creative. To think, dare I say, outside your box? Perhaps instead of a hard workout, give your mind a chance to think and your body to stretch in to yoga. If the same thing works, but is there something out there that works better? Do you have to rethink your goal? Do you have to look at the issue from another perspective? Realize how you feel and say it? Finding what works best for you means learning about yourself, what makes you happy, what makes you sad and what works best. It can also mean it changes from year to year from occasion to occasion.

Perhaps we need not always rush off to making ourselves feel better, but understand why we are feeling bad, go to the source of the issue, fix that and make progress. Perhaps celebrate with a glass of bubbly after a good workout, of course.

Check back for more tips and tricks from Protein Bar’s Sweatmaster, Rob Lekan. Rob is a personal trainer at HiFi Fitness in River North.

Yes, you read that correctly—a quinoa SMOOTHIE! It’s the fastest (sneakiest) way to get your quinoa on!

1/2 Cup Cold Cooked Quinoa 1 Tbsp Sunflower or Almond Butter 3 Frozen Strawberries 1/2 Cup Frozen Blueberries 1/2 Cup ]]> You’ve never seen quinoa like this before! In honor of Celiac Awareness Month Chef Phil has compiled some of his FAVORITE quinoa recipes. These simple recipes are perfect for on-the-go individuals who want that extra boost of PROTEIN!

Quinoa Berry Smoothie

Yes, you read that correctly—a quinoa SMOOTHIE! It’s the fastest (sneakiest) way to get your quinoa on!

1/2 Cup Cold Cooked Quinoa
1 Tbsp Sunflower or Almond Butter
3 Frozen Strawberries
1/2 Cup Frozen Blueberries
1/2 Cup Orange Juice
1/2 Cup Almond Milk
1 Tbsp Agave Nectar
1 tsp Vanilla Extract
1 Cup of Ice

Add contents to a blender and blend for 15-20 seconds or until smooth.

Spiced Quinoa Salad

A quinoa salad PACKED with bold spices and the added crunch of toasted almonds. 190 calories has never tasted so delicious!

2 Cups Cold Cooked Quinoa
1/4 Cup Diced Tomato
1/4 Cup Diced Cucumber
1 Tbsp Chopped Mint
1 Tbsp Chopped Cilantro
2 Tbsp Toasted Almonds
1/4 tsp Smoked Paprika
1/2 tsp Ground Black Pepper
1/2 tsp Salt
2 Tbsps Lemon Juice
2 Tbsp Olive Oil
1/4 tsp Dried Oregano
1/2 tsp Granulated Garlic

Add all ingredients to a medium mixing bowl and mix to combine.

Yield:  3 1/2 Cups

Quinoa Pepita Flatbread Crackers

Perfect for a quick midday snack or as an appetizer at dinner parties! These crackers are gluten- free, full of flavor, and super easy to make. Pair with healthy homemade hummus or tapenade.

1/2 Cup Cold Cooked Quinoa
1/2 Cup Quinoa Flakes
1/2 Cup Quinoa Flour
1/2 Brown Rice Flour
1/4 Cup Pepitas (pumpkin seed kernels)
1/4 Cup Sesame Seeds
1 1/2 tsps Xanthan Gum (get it at Whole Foods)
1 tsp Salt
1 tsp Baking Powder
1 tsp Granulated Garlic
1/2 tsp Ground Celery Seed
1/8 tsp Ground Cumin
1/8 tsp Ground Turmeric

———————-

2 Tbsps Coconut Oil
3 Tbsps Olive Oil
1 Tbsp Agave Nectar

———————-

6 oz Cold Water

In a medium mixing bowl, combine all dry ingredients, mix well.  Add about half to the bowl of a food processor and grind for 30 seconds or until there are no large pieces.  Add oils and agave, blend until combined, about 15 seconds.  Dump contents back into mixing bowl, and mix well.  Add water and mix to combine.  You cannot over-mix at this point, since there is no gluten.

Divide dough into 2 pieces.  Roll each piece of dough onto a piece of parchment (I prefer a Silpat) which will fit a standard cookie sheet.  Roll until you get a rectangle about 13″x9″.  Piece together any cracks along edges.  Place on cookie sheets and bake for 25-30 minutes, until dark golden brown (edges will be darkest).

When still hot, remove the sheet of flatbread from cookie sheet and cut off edges (about 1/4″).  Then cut into 12 equal pieces.

Yield: 24 flatbread crackers.

Happy eating all!

How long have you been with Protein Bar? 1 year

Biggest Passions? First and foremost, my baby girl… She is only 5 months, but I can not imagine what life was before her. I am truly blessed to ]]> Where are you from? And how did you end up here?
I am from Iola, Wisconsin. I came here to work with a church summer camp for kids, and after that, I decided to move here permanently.

How long have you been with Protein Bar?
1 year

Biggest Passions?
First and foremost, my baby girl… She is only 5 months, but I can not imagine what life was before her. I am truly blessed to be her mom. Spending time with my best friend, my hubby. Having movie and game night with my mom and sisters.  

If you had to describe yourself in one word what would it be?
Genuine

A goal you have achieved that you are proud of?
Becoming fluent in Spanish

What’s your personal motto?
Actions speak louder than words. Living a good example is more powerful than words could ever be. 

Do you have any unique talents?
Playing piano, I can make a delicious cup of coffee! (hot or iced)

Something surprising about you?
I have been to 6 different countries. Haiti, Nepal, Thailand, Costa Rica, Nicaragua, and Ireland. 

What is the scariest thing you have ever done?
Traveling to various countries in Central America by myself being immersed in the culture.

What is the coolest thing about your PB team?
The incredible passion for eating healthy!

If you could eat one PB item forever what would it be?
I love the Original Protein Barrito with chicken and extra Cilantro Lime dressing on the side.

If you could add one item to the PB menu what would it be?
An intense guacamole!

If you could manage a Protein Bar anywhere in the world where would it be?
Ireland—such an amazing, beautiful country.

Bethany’s LOVE List

Word—Oh my gracious! (more of an expression)
Magazine—Cosmopolitan 
Musician—John Cooper, from the band Skillet
TV Show—I have a few….Boy Meets World, Full House, Family Matters—pretty much whatever was on TGIF!  
Movie—Lord of the Rings
Website—Facebook, looking at pictures of family
Place in the world—Ireland—their people are as beautiful as their country—Such amazing hearts!
Way to spend your Saturday mornings—Cuddling with my hubby and baby while eating pancakes
Restaurant—Olive Garden
Way to work out—Zumba and Taebo
Way to celebrate—Spending time with friends and family 

PROTEIN BAR is thrilled to announce our expansion to Washington, DC! This summer we’ll show our dedication to life, liberty, and the pursuit of healthiness with 2 NEW Protein Bar locations. Our first location will open at 7th and D in DC’s Penn Quarter neighborhood, with a second later in the summer in the Ballston neighborhood of Arlington, VA.

Follow us on twitter for updates, new ]]>

PROTEIN BAR is thrilled to announce our expansion to Washington, DC! This summer we’ll show our dedication to life, liberty, and the pursuit of healthiness with 2 NEW Protein Bar locations. Our first location will open at 7th and D in DC’s Penn Quarter neighborhood, with a second later in the summer in the Ballston neighborhood of Arlington, VA.

Follow us on twitter for updates, new photos, and to learn about exciting contests
(for Chicago and DC fans!)

Where are you from? And how did you end up here? Born & raised in Chicago

How long have you been with Protein Bar? I’m still the newest kid on the block, or bar. About 2 months. Which seems like forever!

Biggest Passions? Music, reading, poetry and cooking. I’m all about expression and I use each one of these to express myself. You will always catch me singing a tune, regardless where I am. Love ]]>

Where are you from? And how did you end up here?
Born & raised in Chicago

How long have you been with Protein Bar?
I’m still the newest kid on the block, or bar. About 2 months. Which seems like forever!

Biggest Passions?
Music, reading, poetry and cooking. I’m all about expression and I use each one of these to express myself. You will always catch me singing a tune, regardless where I am. Love to read long, suspenseful novels too!

If you had to describe yourself in one word what would it be?
Dynamic!!!!



A goal you have achieved that you are proud of?
My mother was a nurse all my life. When I was 11, I started giving my grammy her shots and wrapping wounds. I enrolled myself into medical assisting school and looked at it like a stepping stone. My mother was such a wonderful nurse and inspired me. Finishing school was an achievement because—believe me—it wasn’t easy! 


What’s your personal motto?
Simple—Live. Laugh. Love. <3

Do you have any unique talents?
I can draw, good at writing songs & poetry—I’m just going to say I’m very artistic!

Something surprising about you?
I was a Cheerleader in HS (so if you’ve ever walked in State & Lake and heard that LOUD girl screaming “Number 45 Superfood Vegan” that’s where it all originated from). Plus,  I’m a computer geek! I want to build my own computer/software by the time im 35. 

What is the scariest thing you have ever done?
Got on the “Giant Drop” at Six Flags. I’m terrified of heights, but I told myself I was going to do it! Still haven’t flown so that’s next. 

What is the coolest thing about your PB team?
The fact we all started fresh and we’re (as Karen would say) PB with Heart. We’re actually FAMILY. Everyone cares for each other and when its time to hustle—we grind! I love my team! Something that blew me away is (Operating Partner) Mike. He isn’t just someone that comes to make sure things are running smoothly—he actually JUMPS ON assembly or Drinks. Since then I was convinced I made the right decision! 

If you could eat one PB item forever what would it be?
IVY WITH AVOCADO & CHOLULA…but I have lots! 

If you could add one item to the PB menu what would it be?
Something like a barrito with ranch, bacon (turkey of course or organic), chicken, super 6 & cheese…with Chef Phil’s touch!

If you could manage a Protein Bar anywhere in the world where would it be?
CALIFORNIA or MIAMI, because they’d really enjoy an Iced Coffee or one of our Signature Drinks to cool them down!

Tianna’s LOVE List

Word—I love “It”
Magazine—Vibe, Ebony, National E & People
Musician—That’s hard because I like rap, hip hop, r&b, rock, gospel, everything! But Adele has become a favorite, Beyonce, Elle Varner, B.I.G,  Tupac, Michael Jackson, Mick Jagger, Whitney Houston and plenty of Red Hot Chili Peppers, and Evanescence
TV Show—Criminal minds, Cold Case, Simpsons, Family Guy and the list goes on
Movie-–Selena, The Sitter, Get him to the Greek, Bridesmaids, Step Brothers
Website—Wikipedia & Google
Place in the world—My bed and CHI-TOWN
Way to spend your Saturday mornings—In PJ’s just lounging until Saturday morning cartoons are done—big kid at heart!
Restaurant— Chi Tung & Zaca Tacos
Way to work out—Walking, biking and skating
Way to celebrate—Doesn’t matter as long as I’m with people I love =)

I’m sitting here enjoying my Americano and thinking that I may need to share how you can EAT coffee, not just drink the stuff. It’s really easy and super versatile. You can use it in both savory and sweet things, giving it a special depth of flavor that some may be able to pick up on but some may just love it and not know why. It’s also really great ]]>

I’m sitting here enjoying my Americano and thinking that I may need to share how you can EAT coffee, not just drink the stuff. It’s really easy and super versatile. You can use it in both savory and sweet things, giving it a special depth of flavor that some may be able to pick up on but some may just love it and not know why. It’s also really great to use in any chocolate dessert concoctions, like brownies or cookies; it intensifies the “chocolate” hit. Alright, so try out coffee in your cookin’!

Here are a few ideas to get you moving:

Coffee Rub

1 Tbsp Dark Roast Coffee, Finely Ground
1 Tbsp Ancho Chile Powder
1 Tbsp Brown Sugar
1 Tbsp Salt
1 Tbsp Fresh Rosemary, chopped
1 tsp Granulated Garlic
1 tsp Black Pepper
1/8 tsp Cinnamon

Rub it all up on some steaks, chicken, turkey, whatever you fancy. Grill em, broil em, saute em, ya know…I also like to rub it on a lean cut of beef like a round roast or brisket, let it sit overnight and then braise it. If you want to do that then follow this guide:

Get a good coating of the seasoning on the meat, you’ll probably need a 2-3 pound cut of meat. Throw in the fridge for at least 12 hours. Then cut it up to fit in an oven proof dish, maybe into 4 large pieces. Brown the meat in a super hot pan for a minute or 2 on each side. Then to the same pan, add the rest to the pot to cover the meat.

Braising Liquid

1 – 28 oz Can of Whole Tomatoes (crush em with your best tools…your hands)
1/4 cup Worchestershire Sauce
1/4 Cup Red Wine
1/4 Cup Water
2 Tbsp Lemon or Lime Juice
2 Tbsp Brown Sugar
1 tsp Salt

You can add more water to ensure that the meat is mostly covered. Cover and set in an oven at 250F for at least 3 hours. Meat is done when it falls apart easily.

Serve with a delicious crunchy salad and maybe some roasted brussel sprouts.

In desserts and sweet things, coffee is obviously a perfect flavoring! But just make sure you have an earlier dinner so you’re not wired and neurotic when you try to go to sleep. I have this problem, but maybe you’re that special type of person where caffeine has no effect

With coffee you could whip up a lil shake action like this:

Crazy Coffee Shake

2 oz Brewed Strong Coffee or Espresso
6 oz Soy or Dairy Milk
1/4 Cup of Tofu (optional)….this makes it extra creamy
1 Banana
1 Tbsp Agave or Maple Syrup
Pinch of cinnamon
6 Ice Cubes

Blend it all up for a minute or 2.
Or a more fancy situation like this:

Peppermint Mocha Mousse

1 – 12 oz package of Soft Tofu
12 oz Semi Sweet Chocolate, melted in microwave or double boiler
1 tsp Vanilla Extract
1 oz Brewed Espresso
10 drops of Oil of Peppermint
Pinch of Salt
1/2 Cup Toasted Almonds for Garnish
12 Mint Leaves for Garnish

Melt the chocolate in the microwave or in a double boiler. While that’s melting, add to the pitcher of a blender all the remaining ingredients, except for the almonds and mint. Add the melted chocolate to the blender, and blend well. Scrape down a time or two. If you want it a bit sweeter, taste it and adjust with agave or your favorite sweetener.

Portion into 4 serving bowls, cover with plastic wrap and refrigerate for at least 2 hours.

When you’re ready to eat it up, garnish with the toasted almonds and a couple mint leaves on top. SO good!

Alright, hopefully you have been inspired to try out coffee in something other than your mug. It deserves to be given more attention, it can really contribute a lot of flavor and of course also that nice kick of caffeine too!

How long have you been with Protein ]]> Where are you from? And how did you end up here?
I’m originally from Waterloo, Iowa. I went to college at University of Nebraska-Lincoln where I majored in theatre. I moved to Chicago in September of 2010 to intern with Still Point Theatre collective a theatre company that focuses on theatre and community outreach work. I still work with them as a facilitator and actor.