Hello Gluten Free RD Followers-

I am happy to announce that, in addition to hosting my blog, The Gluten Free RD, I have launched my professional website.  It gives alot more information about the services I provide and my commitment to the nutrition and gluten free communities.

The Gluten Free RD blog will now be hosted within my new website, www.rachelbegun.com, which means there will be a new URL for my blog.  You can access my blog at either www.rachelbegun.com/blog or www.glutenfreerd.net.

My new blog site is more attractive, more streamlined and user-friendly than this current site.  I hope you enjoy it and am open to feedback on its functionality or improvements you want made. 

I apologizein advance for any inconvenience this may cause, but WordPress doesn’t allow for subscribers’ emails to be automatically transferred from one URL to another.  So, I am hoping you will all take a moment to visit www.rachelbegun.com/blog or www.glutenfreerd.net to resubmit to receive my weekly blog posts.

I appreciate your continued support of my blog and efforts to sign up at the new URL. 

Best regards,

Rachel Begun, MS, RD

The Gluten Free RD

Heart-healthy fats

Remember the low-fat craze of the 90′s and the low-carb mania of 10 years ago?  There is good reason why these terms are no longer plastered on food packages or emphasized in food commercials.  Current nutrition findings show that when you eat the right types of these nutrients, you don’t have to worry so much about the quantity, which makes healthful eating easier, and more importantly, much more enjoyable.

The Macronutrients: Fats, Carbohydrates and Proteins

If you aim for a low to no fat diet, you probably find it difficult to a nutrient-rich diet that allows for proper portion control and weight maintenance.  That’s because we need fat in our diets to: 1) make us full and not overeat; 2) absorb essential nutrients in our diets, such as vitamins A, D, E and K and antioxidants and; 3) obtain heart-healthy polyunsaturated and monounsaturated fats, such as vegetable oils, nuts, seeds, and avocado.

In fact, it was during the low-fat craze of the 90′s when obesity rates began to soar, as low-fat packaged foods were loaded with sugars and calories to compensate for the fat that was taken away.  So, instead of worrying about your total fat intake, focus on reducing your intake of saturated fats from red meat and dairy and trans fats from processed foods that contain hydrogenated oils.  In a nutshell, get your fats from plant-based sources.

Nutrient-dense carbs

If low carb/high protein is your emphasis, you’ve missed the health memo.  Once again, it’s not avoiding carbs that keeps you fit and healthy, it’s avoiding highly refined  and processed grains and starches.  Whole grains and starchy fruits and vegetables provide lots of disease-fighting nutrients and energy to fuel activity, so you can burn calories and maintain a healthful weight. Quality sources of whole grains include quinoa, gluten free oats, all rices except white rice, 100% whole grain corn tortillas and popcorn (except highly processed bagged and microwaved popcorn).  One of the food trends of 2011 is exotic grains.  Experiment with delicious varieties, like teff, amaranth and millet, each of which offers its own unique set of nutrients.

Real Food

I believe the only diet book necessary is the one which contains three words… EAT REAL FOOD.  Along with eating mindfully, when you get nutrients from real foods, your body knows how to respond appropriately and provide the hunger and satiety cues to stop eating when you’ve given your body what it needs and to eat when your body needs to restock on what it’s used up.  When your body is filled with highly processed foods that are loaded with chemicals, preservatives and artificial ingredients it doesn’t know what to do with, it has a harder time recognizing and telling you what its needs are. 

The biggest favor you can do for yourself is reduce your reliance on highly processed foods and spend more of your grocery money on real foods, like lean meats and poultry, minimally processed milk products and fresh fruits, vegetables, beans, nuts and seeds.  Your body will thank you and your brain will know precisely what the body needs.

Living Gluten Free?

I mention this topic specifically for those who have to eat gluten free, because the health status of our diets has declined with the advent of packaged gluten free foods.  Don’t get me wrong, there are many minimally-processed gluten free packaged foods on the market that are healthful.  However, there are also alot of highly processed gluten free foods that we are relying more and more on, and to the detriment of our health and weight. 

Many of my dietitian collegues are seeing CeliacDisease patients gain weight.  That’s because back in the day when gluten free packaged foods were scarce Celiacs had to rely on natural, gluten free foods.  And they had body mass indexes that were lower than the average.  Now that highly processed gluten free alternatives are readily available to us, our weight is more on par with the rest of the country…which is overweight. 

So, remember this message for healthful eating…focus on the quality of your food and the rest will fall into place.

The biggest obstacle to healthy eating is that consumers don’t want to give up the foods they enjoy…and they don’t have to.  The guidelines are moving away from focusing on single nutrients and specific strategies, such as counting fat grams, and moving back to a dietary approach that puts greater emphasis on overall eating patterns.

The 2010 Dietary Guidelines are about encouraging people to eat more of certain foods and less of others.  In short, the guidelines recommend Americans eat MORE:

• Whole grains
• Fruits
• Vegetables
• Low-fat or fat-free milk products
• Vegetable oils, including canola, corn, olive and peanut
• Seafood

and LESS:

• Added sugars
• Solid fats, including trans fats
• Refined grains
• Sodium

As mentioned last week, most of the recommendations aren’t new.  Sodium intake was the big change for 2010.  The new guidelines ask half the population (those over 51; African Americans; those with hypertension, diabetes and chronic kidney disease) to reduce their daily intake to 1,500 mg, which is a drastic reduction from the current 2,300 mg/day recommendation, and a major overhaul from the average 3,400 mg/day that Americans are ACTUALLY consuming. 

So, what does this mean for those of us who have to eat gluten free?  I believe it breaks down to three important messages:

Reduce Your Reliance on Processed Foods

With such a great emphasis on sodium reduction, the greatest impact you can make on your diet is to stay away from packaged, processed foods. 

I know it is just recently that the gluten free have been able to enjoy packaged, gluten free products, but this is where the problem lies.  Our home table salt shaker is not the problem, as this is a small contributor to our sodium intake.  Processed foods and restaurant dishes is where the majority of our sodium intake lies.  In fact, to lower sodium intake, it is recommended to prepare fresh, whole foods with little to no sodium in them, and then use a sprinkling of table salt at the end of the cooking process to add flavor. 

When you do have to rely on packaged foods, make sure to compare labels between like foods and choose the item with the lower sodium content. 

Other sodium tips:

• Don’t use salt to cook pasta, rice and cereals.  The extra cooking time needed is minimal.
• Taste food before you salt it.  Perhaps a fresh herb or spice can do the trick instead?

Choose Whole Grains that are Certified Gluten Free

Whole grains are obviously the tricky part for those living gluten free, as many of the commonly-available whole grains contain gluten.  The upside is that exotic grains, many of which are naturally gluten free, are a big food trend this year. Grains like amaranth, teff, a variety of different rice blends, corn grits and quinoa will become more commonplace in grocery stores and on restaurant menus. 

A research study published in 2010 questioning whether naturally gluten free grains stay uncontaminated by the time they reach the consumer, with some tests showing a high amount of gluten in the grains we thought to be gluten free. 

I urge you not to remove these grains from your diets.  Whole grains are a major contributor of fiber, vitamins, minerals and phytonutrients and our diets benefit greatly from them.  Instead, choose brands with a gluten free certification label, as they have undergone rigorous growing, manufacturing and transportation practices to avoid being contaminated and have been tested to prove their gluten free status.  Due to this research study, manufacturers will be more likely to take on the expense and effort of gluten free certification, as their products will be more accepted by the gluten free community.

Eat Whole Foods

This tip makes sense for the gluten free not just because whole foods are healthier, but because gluten is lurking in the non-whole food versions. 

• Packaged deli meats contain non-meat fillers and often contain gluten.  Choose whole proteins instead, including lean meats, poultry and fish
• Nuts and beans are a great vegetarian source of protein, fiber, vitamins, minerals and phytonutrients, just make sure to choose whole, raw (or dried) varieties.  Stay away from nut and bean mixes loaded with flavored seasoning mixes, as this is where chemicals, preservatives, sodium and gluten lie.  You can easily add your own flavoring with fresh herbs and pure spices
• Fresh fruits and vegetables are optimal, but if you like the convenience of frozen fruits and vegetables that’s okay, so long as you choose single ingredient choices without dressings, seasonings or sauces. Again, you can season to your liking after thawing.  I do recommend avoiding canned fruits and vegetables, as they lose their nutrition value over time and are often packed with sweeteners and sodium
• Don’t be fooled by snack marketing.  Very few packaged snacks are whole foods.  Most come loaded with ingredients you can’t pronounce nor understand what they contribute.  Every once in a while it is okay to have a packaged snack, but most of the time rely on fresh, whole foods.  They only take a few minutes of your time to prepare and pack

I hope these recommendations help.  Should you find the 2010 Dietary Guidelines or any of the above recommendations confusing, please ask your questions here.  More than likely, someone else has the same question.

2010 Dietary Guidelines Report www.dietaryguidelines.gov

I apologize for the late post today, but there is good reason… after months of delay, the Dietary Guidelines for Americans 2010 report was finally announced today by the United States Department of Agriculture (USDA) and Department of Health and Human Services (HHS). Here’s my summary of what the new guidelines recommend.

The most significant change to the guidelines urges Americans to reduce their sodium intake.  For those 51 and older, all African Americans and those with hypertension, diabetes or chronic kidney disease, the guidelines call for restricting sodium to 1,500 mg/day, a significant reduction from the current 2,300 mg/day recommendation.  This is a tall order for what equates to half of the American population.  For the rest of the population, the sodium intake guideline remains at 2,300 mg/day, a number that is not currently being met as the average American consumes 3,400 mg/day.

While the other guidelines remain relatively the same from the 2005 Dietary Guidelines, the messaging and emphasis has changed due to this being the first time the goverment is issuing guidelines geared towards a predominantly unhealthy and overweight population. The report and its recommendations focus on maintaining calorie balance to achieve a healthy weight and consuming nutrient-dense foods and beverages by achieving the following:

• limiting SoFAS, the new catch phrase for solid fats and added sugars
• reducing saturated fat intake to less than 10% of daily calories
• eating more fruits and vegetables (the more colorful the better)
• limiting consumption of refined grains and replacing them with whole grain options
• switching to low-fat and fat-free milk products from their whole fat and reduced fat (2%) counterparts
• increasing the amount of seafood consumed and in place of meat and poultry
• choosing foods that are high in calcium, vitamin D, fiber and potassium, as these are the nutrients most often missing in Americans’ diets
• choosing water over low-nutrient, high sugar beverages

It amazes me that I learned about the new dietary guidelines by watching live streaming video of the press conference on my computer, while at the same time participating with other dietitians in a chat on twitter.  What we all agreed upon is that these guidelines need to be interpreted into real food suggestions for Americans, so that these important messages are not lost on a society that is overfed and undernourished.  To that end, USDA and HHS are coming out with a consumer-friendly education paradigm, similar to the current mypyramid.gov, in two to three months. Whether the new paradigm is a slightly-revised pyramid or something entirely different is yet to be seen.

In the meantime, I will be providing clear food recommendations to back up each of the above guidelines in my next blog post on Monday, February 7th. 

So stay tuned and please let me know your thoughts or ask questions about the new guidelines!

Rudi’s Gluten-Free Sandwich Breads are the closest thing to the real thing I have ever tasted.  The line includes three flavors–Original, Multigrain and Cinnamon Raisin.

All three varieties are hearty slices of bread with a real bread texture and chewy, substantial crust.  No soft, fake bread that rolls up into a ball, like overly processed breads.  No crumbly texture that falls apart, like many gluten free breads.  Toasted and buttered, all three made me very happy to be eating bread again. 

I enjoyed these breads in so many more ways, though, and I’d like to share them with you.  The Cinnamon Raisin variety has a nice cinnamon flavor and soft raisins without being sweet.  Toasted and cut into smaller squares, I included the Cinnamon Raisin toasts in a cheese platter paired with wine for company.  Every last square was eaten.  Not a single person could tell they were gluten free.  The Cinnamon Raisin is also great for making French toast.

The Multigrain and Original flavors stood up beautifully to a variety of common uses.  In addition to using them for sandwiches and toast, I enjoyed these varieties for sopping up soups and sauces, making croutons and as the base for one of my favorite desserts…bread pudding. 

From a nutrition perspective, Rudi’s gluten free breads have come a long way from what has been out on the market.  The three varieties contain no chemicals, preservatives, modified starches or gums.  As research and development for gluten free baking continues to progress, I would like to see Rudi’s gluten free breads contain whole grains and offer at least 2 grams of fiber per serving, especially for slices as hearty as these.  This is not a criticism, as the gluten free food industry is in its infancy stages and requires some time to learn how to work with gluten free whole grains.

Sandwich breads have been out of my diet since I went gluten free.  There was never a brand I liked enough to warrant eating more than a first try and I never eat a gluten-free alternative just for the sake of eating the alternative.

I have finally found a gluten free sandwich bread that I will purchase regularly and keep on hand in my freezer.  Better yet, my gluten-eating husband really likes the bread, too!

Thank you, Rudi’s, for making a gluten-free bread alternative that doesn’t taste like an alternative.  What’s next?

Prior to going gluten free, I ate oatmeal almost every single day for breakfast…even in the dog days of summer.  But I’m talking about the real stuff, not the packaged, overly-processed instant oatmeal products out there.  So, when I tried Simpli’s Gluten Free Instant Oatmeal I was delightfully surprised.

Contrary to the long list of ingredients so often found on the packages of instant oatmeal, Simpli’s Gluten Free Instant Oatmeal (Apricot) contains just four REAL ingredients:  oats, apricots, sugar and salt.   So, Simpli passed my first test—an ingredient statement that agrees with my real food philosophy.

Next comes the taste test.  Simpli is thick and hearty compared to the watery mush most instant oatmeals provide.  The directions call for 2/3 cup of water per packet, but if you like your oatmeal on the thicker side, I recommend going with slightly less water.  I was also pleasantly surprised to find it not too sweet.  Just a mild apricot taste.  Overall, Simpli is a gratifying serving of oatmeal that, when rounded out with other nutrient-dense foods, makes for a nutritious breakfast.

One look at the nutrition facts and I see why one packet left me feeling full and satisfied.  Each 170 calorie serving contains 4 grams of fiber, 5 grams of protein and 10% of the daily value for iron.  Not bad considering there are plenty of calories left over for fresh fruit, milk or a sprinkling of nuts or seeds.

The one issue I have with this oatmeal is the 10 grams of sugar per serving, which in my book is a lot, especially when eaten for breakfast.  How much is naturally occurring verses added, I do not know. 

Back to the positive.  I am also impressed with the package.  The entire back panel is dedicated to demonstrating Simpli’s gluten free quality management system, which tracks the oatmeal from oat seeds to store.  The one piece of information curious to me is their use of the phrase “certified gluten free,” when the box showed no stamp from a certifying organization.  In the materials I received with my free samples, it is mentioned that the oatmeal is ELISA R 5 tested.

For you instant oatmeal lovers out there, check for Simpli at your grocery store.  If they don’t have it, ask for it!  You’ll be doing yourself and your gluten free neighbors a favor.

As a dietitian, my healthful eating habits were turned upside down when diagnosed with Celiac Disease.  Two years later and it’s still difficult finding the balance between eating gluten free healthfully and happily.  However, a practice called mindful eating has been beneficial for me.  Perhaps it will be helpful for you, too?

Being a dietitian, you’d think learning to eat gluten free would be easy.  Not so much.  Of course, the learning curve was less steep for me than most, as I already knew what gluten is, what contains it and how to ask the right questions to avoid cross contamination outside the home.  However, I was not prepared for the emotional and psychological changes involved with having to eat gluten free for the rest of my life.

I not only worried about avoiding gluten, I obsessed about making sure I was getting the nutrients I was deficient in as well as getting the nutrients found in the foods I could no longer eat.  My diet was no longer about enjoying food, but ensuring I was getting all the right nutrients, which led to me having an insatiable appetite.  Insatiable, because I wasn’t satisfied with the food experiences I was giving myself.

Contrary to what has been ingrained in us over the past two decades, ENJOYING food allows for healthy eating.  Deprivation, rules and numbers are often counterproductive and elicit the opposite effect.

So, I decided to pay more attention to a concept getting lots of attention recently–mindful eating. 

Not all, but many dietitians and health professionals are relying less on dietary guidelines and numbers and more on mindful eating principles to help clients achieve their dietary goals, whether that be losing 50 pounds or sticking to a dietary intervention to prevent disease.

According to The Center for Mindful Eating, mindful eating is:

• Allowing yourself to become aware of the positive and nurturing
  opportunities that are available through food preparation and consumption by respecting your own inner wisdom
• Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor and taste
• Acknowledging responses to food (likes, neutral or dislikes) without judgment
• Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating

The CAMP System is based on four ideas:

• As unskilled eaters, we make naive and mindless choices about our own eating.  We eat inattentively, for the wrong purposes, and without a sense of power or control
• Over time, this lack of skill with eating causes imbalances, unhappiness and problems of being overweight or obese
• When we learn to eat mindfully, we correct the imbalances and learn to make good choices naturally.  The new skills allow us to recapture and reclaim power over food–power that we relinquished long ago
• Bringing mindfulness to food and portion choices results in a healthy relationship with all foods and brings more happiness to all aspects of life

In short, those who practice and preach mindful eating believe that, when paid close attention to, a person’s internal and external cues will lead him/her to healthful eating based on their body’s specific needs.  Striving for a certain number on the scale, jean size or number of calories per day will not lead to positive outcomes, as they often work against one’s personal needs. 

A few mindful eating practices that have helped me get back to enjoying food are:

• Paying attention to my true hunger cues and cravings.  I no longer eat lunch at 12:30pm just because “it’s lunchtime.”  I eat when my body tells me it’s hungry.  When my body is telling me it wants a specific food, I eat that food rather then deny myself. 
• Eating with no distractions so I can enjoy eating with all of my senses.  For the past few weeks I’ve eaten NO meals in front of the TV, computer or while reading or texting.  At first I didn’t know what to do with myself, but then I realized I had my senses fully available to me to truly taste, smell and see my food.  It may not be believable at first, but you will see that you will only eat until you are full and no more.  That’s because you have allowed your body to “experience” the food, which leads to satisfaction.
• I allow myself more treats.  How exactly does this lead to more healthful eating, you may ask.  Now that I allow myself more treats and focus my senses on enjoying each bite, I don’t have to eat as much to be satisfied!
• I eat slower, savoring what my senses are experiencing.  Again, this leads to satisfaction with a smaller quantity of food.

If mindful eating is something you’d like to learn more about, check out these fabulous resources:

Mindless Eating: Why We Eat More Than We Think – by Dr. Brian Wansink

The Center for Mindful Eating – which provides information as well as links to books, research articles and much more

The CAMP System: The Joy of Mindful Eating

Eat, Drink and Be Mindful - by Dr. Susan Albers

I’m having a love affair with coconut water.  There…I’ve said it. 

I am late to the whole coconut water trend.  I tried it for the first time just this past October.  That’s because I believe calories shouldn’t come from a beverage unless there is a true nutrition benefit, such as milk. 

I stick to water, tea and iced tea.  I’ll have a fresh-squeezed orange or grapefruit juice when eating out for breakfast and a diet coke when eating out for lunch or dinner.  I try not to drink these beverages in the house.

So, when I tried real coconut water at a health food cafe, I was blown away by how much I loved the slightly-sweet, refreshing liquid.    So much so, I went back for my daily allotment for an entire week.   At just 45 calories per 8 oz. and loaded with potassium, I finally found a beverage other than water and tea that I can feel good about drinking regularly.

However, at $4.50 a coconut (the price at the health food cafe), fresh coconut water is not a practical purchase on a daily basis, so I tried the packaged brands VitaCoco, Zico and Naked.  There are other brands out there, but these are the three brands available in the Whole Foods where I shop. 

Of the three, I find Zico most to my liking.  VitaCoco has a wonderfully sweet taste, but the liquid is a little viscous.  Naked is exactly the opposite–it has a clean liquid feel, but almost no flavor.  To me, Zico comes the closest in taste and texture to real coconut water–not viscous and slightly sweet. (Note: I have only tried 100% coconut water and none of the flavored varieties.)  I am also a big fan of the content and communications on the Zico packaging.

To my surprise, I found pre-cut coconuts at the grocery store that you can stick a straw through and sip the sweet liquid without all the hassle.  At $2.99 a coconut, they are a bargain compared to the $4.50 I paid at the health food cafe.

I have made it a habit to rehydrate with this delicious tropical island drink after my workouts. So, I treat myself to a few fresh coconuts a week and supplement with the packaged brands on other days.  It’s my reward for doing something good for my body.

1) The National Foundation for Celiac Awareness (NFCA) - This organization gets it when it comes to bringing the latest news, trends, products and resources to the celiac community.  They are also on the forefront of using traditional and social media to help raise awareness.  I particularly like the following from NFCA:

• e-updates announcing the lastest research findings, government policy and regulations and gluten-free events
• compilation of celiac/gluten free bloggers
• Gluten Free Recipe of the Week webpage
• Ask the Dietitian webpage
• Appetite for Awareness Event (which I couldn’t make this year, but heard was amazing!)
• Education seminars and webinars, for professionals and consumers

2) Dish Towel Diaries – Silvana Nardone, founding editor-in-chief of Every Day with Rachael Ray magazine and author of Cooking for Isaiah, founded this website.  It provides a wealth of gluten free and dairy free recipes (as well as gluten-containing recipes) and the blog is a delight to read.  This is definitely one of my go-to sites for entertaining ideas.  Her cookbook is great, too.  Perfect for preparing recipes with the kids.

3) Elana’s Pantry – This website from gluten free cookbook author, Elana Amsterdam, is my go-to site for healthful gluten free recipes.  I go to this site for every day healthful cooking as well as for finding impressive holiday entertaining ideas.  In addition to many, many recipes, the site offers information about common gluten free ingredients and resources.  Elana’s cookbooks are in my home and, let’s just say, broken in.

4) Triumph Dining’s Gluten Free Restaurant Guide - I moved in July and this book was a lifesaver with respect to finding restaurants that cater to the gluten free.  What I like most about this book is its accuracy.  Every restaurant I tried provided pretty much exactly the food items mentioned in the book’s summary.  It is clear that this is a well-researched and fact-checked book.  It is a great gift for anyone that has to eat gluten free.

5) Gluten Free Living Magazine - A smile spreads across my face when my Gluten Free Living arrives in the mail, because I know I will have an entire issue of articles informing me about Celiac Disease and living the gluten free lifestyle.  From articles sharing the latest in Celiac Disease research to information about which food products and ingredients do/do not contain gluten to label reading advice and the lastest gluten free products out on the market, this magazine should be required reading for the gluten free!

These resources helped me through 2010 and I will surely keep on using them in 2011. 

Do you have a few favorite gluten free resources?  If so, please share!

I say it all the time–I’m not a big fan of bars.  But the taste, texture and quality of ingredients of gluten free bars has vastly improved with recent product launches, namely Bakery on Main’s Soft & Chewy gluten free granola bars, made from certified gluten free oats.

Chocolate Almond

Let’s talk taste.  The three soft and chewy flavors are Peanut Butter & Jelly, Chocolate Almond and Apple Cinnamon, all of which are bursting with flavor.  The Chocolate Almond comes with REAL mini chocolate chips and almonds.  In my opinion the Peanut Butter & Jelly could have been heavier on the peanut flavor, but the bar does taste just like our favorite childhood sandwich.  And, I thought I was eating apple pie when I tasted the Apple Cinnamon.  My guess is the natural flavors added some punch to the flavor profile ingredients.  Each are a little on the sweet side, but then again I’m a salt eater and always find bars too sweet.

On to texture.  I do not care for hard, crunchy, rice krispie-like bars.  These bars are exactly what the packaging says–soft and chewy.

Peanut Butter & Jelly

Now for a look at the ingredients and nutritionals.  All three flavors’ first ingredient is certified gluten free oats, which is so nice to see.  While I’m not crazy that brown rice syrup and evaporated cane juice take up spots #2 and #3 on the ingredient list, what follows is a pleasure to read.  Real ingredients make up the flavor profile, including real peanut butter and dried strawberries, real chocolate and almonds, and dried apples.  Next comes canola oil, flax seed, quinoa, chia seed, amaranth, sea salt and “natural” flavors, the only ingredient that can’t be identified or defined.

Apple Cinnamon

The nutritional breakdown per bar is as follows:

•  130 – 140 calories
• 3 – 4.5 grams of fat, less than 1 of which is saturated
• No cholesterol
• 70 milligrams of sodium
• 2 grams of fiber
• 3-4 grams of protein

To boot, the bars are:

• GMO free
• Dairy free
• a source of omega 3 fatty acids, from the chia and flax seeds

If your grocery store doesn’t yet carry these bars, ASK FOR THEM!  I am going to do the same.

(DISCLOSURE: I received free samples of the Bakery on Main Soft & Chewy Bars. I was not paid to write this blog post.)