by Jane Grates
Runners are a competitive group by nature. Whether they can log more miles, run faster, eat more healthily, or sleep more each night, when it comes to improvement runners will often do anything they can to gain a competitive edge.
Fortunately, the medical profession tends to agree that the things runners can do to elevate their game are things that would benefit most people’s health in general, such as eating more fruits and vegetables, consuming more whole grains than refined, sleeping more, drinking enough water, and exercising more often than not. Unfortunately, though, there’s also a lot of misinformation out there. Anyone who has ever logged onto the internet, even once, knows that there are no fewer than a million “best diets” information published online, all with “leading expert opinion” espousing why one is better than another.
The disagreement as to which types of foods are best for runners can be frustrating and troubling. Worst case scenario, runners eat something and later find themselves mid-run with a case of “runner’s trots” or “code brown” -- an urgent, gastrointestinal emergency -- which most every runner has endured at least once in his/her running exploits.
It’s important for runners to be cognizant of both what they’re eating and when they’re eating it, relative to when they’ll begin their runs. Typically speaking, foods that are very “heavy” in nature -- such as those that are fried, very rich in fiber or otherwise bulky/cruciferous, or those that are laden with lots of dairy or cheese products -- can quickly upset runners’ stomachs. Remember: during the act of running, blood flow to the stomach and to the digestive tract gets shunted in preference to other bodily systems. That, combined with the pounding from each footstrike during a run, and the inherent organ jostling that comes with pounding hundreds, if not hundreds of thousands of time during a run, can lead to a gastrointestinal disaster.
So: are chickpeas good before running, specifically? Let’s explore.
Chickpeas are rich in carbohydrates, protein, and fiber. When it comes to macronutrient breakdown, the humble chickpea or garbanzo bean is a bang for your buck. The legume is an excellent source of both protein and fiber, and more often than not, it’s a very inexpensive purchase. Dollar for dollar -- or penny for penny -- you’ll likely get more mileage, proverbially speaking, from this little legume than from other comparable foods.
Chickpeas have an excellent vitamin and mineral profile. Again, this humble legume contains impressive amounts of vitamins and minerals, all of which have been linked to a healthy diet. They include phosphate, calcium, magnesium, manganese, vitamin K, zinc, iron, vitamin B-6, folate, and more.
Chickpeas can help with satiety. No doubt due to their impressive macronutrient and micronutrient breakdown, chickpeas can be hugely helpful in appetite satiety. In other words: eating chickpeas can often make you feel fuller, faster. If you’re eating or snacking on chickpeas, you will likely feel less inclined to eat lots of other foods simply because you won’t be hungry for them!
Chickpeas after running: yay or nay? YAY, absolutely! When it comes to post-run recovery, particularly after a strenuous workout or a long run, refueling with chickpeas may be just what the doctor (or dietitian) ordered. Because they have such an excellent nutritional profile, they can be excellent sources to help aid in the cellular- and muscular-level repair processes bodies undertake after strenuous efforts. Whether you’re tossing them in salads, making your own hummus and falafel, or being creative with these mighty little guys, chickpeas as a post-run recovery option is definitely a viable way to go.
Next time you’re preparing for a run, consider having a chickpea-rich meal on hand for afterward to help aid in your body’s recovery and repair processes like Biena Snacks! Biena Snacks has plenty of options to choose from such as Sea Salt, Honey Roasted, and Habanero! Not only will your body thank you, but so, too, will your taste buds!
AUTHOR’S BIO: JANE GRATES
A hiking enthusiast and a vegan. Operating at the junction of simplicity and intellectual purity to craft experiences that go beyond design. She also writes reviews and recommendations on Runnerclick, ThatSweetGift, NicerShoes and GearWeAre.
By Ashley Brooke
For those always on the go, health and nutrition tend to fall down the priority list. However, with all the stresses and changes that come with traveling, it’s important to incorporate healthy habits into your new routine. Regardless of where you’re headed, or for how long, here are some tips and tricks to help you stay on track.
If you do get the opportunity to workout while traveling, make sure to fuel your body with the proper nutrients before-hand. Wondering what constitutes a proper pre-workout snack? Keep reading for the ultimate healthy travel hack!
Looking for a quick pre-workout snack that will give you the energy to crush your workout? Biena Snacks are an excellent choice, and are especially handy when you’re short on time- they require no meal prep and can be eaten on the go. With 5-6 grams of protein and 20% of your daily fiber per pack, Biena Snacks provide you with the ideal balance of protein, carbohydrates, and fiber. The protein in these roasted chickpeas assists your muscles in the repair and recovery process, and can improve muscle growth. The carbohydrates may be utilized as fuel for your muscles, allowing you to maintain intensity throughout the duration of your workout. Here’s a bonus- these tasty chickpeas are non-GMO and gluten-free! You can rest assured that your body is being fueled only with clean, wholesome ingredients.
Whether you have a salty or sweet tooth, there’s a flavor for every taste bud! With options ranging from Sour Cream & Onion to Thin Mints, it’s no wonder these snacks were voted one of The Best Foods for Runners in 2017. Before you gear up for your next workout, head to your local grocery store and stock up on some yummy Biena Snacks!
By EJ Linehan
Many of us already know the things we need to do in order to lose and/or manage our weight: Monitor portion sizes, eat fruits & vegetables, exercise, and consume lean proteins. But one thing that many of us severely lack on a daily basis, which is important to achieving and maintaining a smaller waistline, is eating the right amount of fiber.
According to WebMD, Americans only consume half the fiber they need each day. How much fiber should you be eating? WebMD states women under 50-years-old should be consuming 25g of fiber per day, while men should be even higher with 38g of fiber daily. If you’re struggling to hit your fiber goals, all you have to do is add 1-2 cups (or several serving sizes) of Biena Chickpea Snacks to your daily diet! To put that into further context, it would take nearly two servings of berries or broccoli to achieve the grams of fiber found in a single serving of Biena Chickpeas.
What exactly is fiber anyway?
The easiest definition of dietary fiber to understand comes from WebMD. “It's a carbohydrate found in plant foods like fruits, vegetables, and whole grains. Unlike other carbs, it isn’t easily digested by your body, so it passes quickly through your system without causing your blood sugar to rise.”
Fiber makes you feel fuller longer while proving your digestive track with things it needs such as short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These SCFAs provide fuel to the cells that line your intestinal wall. The kind of fiber found in chickpeas, also known as garbanzo beans, also helps lower your risk of colon problems such as colon cancer.
Something to note is that chickpeas are part of the legume family. And a study conducted by Spanish researchers discovered that people whose diets include four weekly servings of legumes lost more weight and improved their cholesterol verse those who didn’t. So not only do chickpeas provide essential fiber, they contribute to other areas of your wellness thanks to their high protein levels. The macronutrients of carbs, protein, and healthy fat also keep blood sugar levels steady. These are just a few of the reasons popular and trusted food websites recommend chickpeas as one of the top foods you should eat.
Some people shy away from chickpeas because of the time-consuming prep and roasting process. Well, Biena Snacks takes all the hassle out of preparing chickpeas by doing the roasting for you! Plus, we offer a variety of familiar flavors such as Sea Salt and Dark Chocolate which can be eaten alone or mixed into salads, yogurts, and even ice cream!
Get some today! Biena Snacks Flavor List
We’ve kicked off a new year, which means an increase of fad diets during the January and February months. Millions of people are on a weight-loss journey which involves more time at the gym and better eating habits. Originally, we were planning a follow-up article on how Biena Chickpea Snacks are the perfect weight management food. That led us to research how chickpeas stack up against other bean snacks and just the overall popularity of the mighty chickpea. Our research unearthed some interesting data, which actually demonstrates that chickpeas are becoming the most popular bean-based snack in the world.
Analyzing data in Google Trends from 2004 to January of 2018, searches for chickpeas have steadily grown the past 13 years. In fact, the number of people searching for information about chickpeas has drastically increased the last 4 years according to Google. When compared to other Google searches for popular beans such as broad beans, fava beans (part of the broad bean family,) and black beans - chickpeas blow it out of the water.
When you compare these popular bean searches by location, a majority of the world is obsessed with chickpeas over more commonly known bean options readily available in stores.
This data indicates chickpeas are not a trend. They are a snack food people want, which is why more and more stores such as Whole Foods are carrying Biena Roasted Chickpea Snacks. Pulses (a category including dried beans, lentils and peas) have become so popular that the United Nations declared 2016 the International Year of Pulses.
Chickpeas are not only popular because they are high in protein and fiber plus low in fat. Chickpeas also fit into the most popular diets. Remember when we said we were researching how Biena Snacks fit into trendy weight loss fads? Well, we took it one step further and charted the growth of several popular diets that have become less diet and more lifestyle for millions of Americans.
As you can see above, we analyzed the growth of four major diets/lifestyles from 2004 to January, 2018 – Gluten-free, Vegetarianism, Veganism and Paleo. Interest in vegetarianism has remained relatively flat for over a decade. Searches for gluten-free and paleo diets both peaked around 2014, but paleo diet interest declined in 2015 while gluten-free interest has maintained the same level of searches. Interestingly, veganism interest has skyrocketed since 2014 and still seems to be growing.
Of the four popular diets analyzed above, do you know which ones allow you to eat Biena Chickpea Snacks? That’s a trick question because our delicious Chickpea Snacks fit into every diet! Biena has roasted chickpeas you can enjoy whether you are gluten-free, vegan, or a vegetarian. Chickpeas are admittedly not part of the paleo diet, but many people “cheat” with chickpeas and other legumes because they are a plant-based food with a large consensus that they are good for you. And while you may have to pass on our Milk Chocolate Chickpeas if you’re vegan, you can still enjoy our Dark Chocolate Chickpeas and many flavors from our core line including Sea Salt, Ranch, and Habanero!
By EJ Linehan
Healthy chocolate sounds like an oxymoron, doesn’t it? Chocolate is known for being high in fat and sugar, with no real nutritional value. Dieters and weight management consumers are always searching for a chocolate alternative that actually tastes good, but have little success finding such an item. But don’t worry – Biena Snacks is here to help!
Biena has three delicious chocolate-covered Chickpea Snacks available – Dark Chocolate, Milk Chocolate, and Salted Caramel. The snacks are made with Biena’s Sea Salt Roasted Chickpeas covered in a layer of real Dark Chocolate, Milk Chocolate or Salted Caramel. The Dark Chocolate used in the Biena Snacks has 55% cacao content to impart a smooth, dark chocolate flavor without excessive bitterness, while the Milk Chocolate has 35% cacao content. You’ll also notice we kept the ingredients very simple. For example, the Dark Chocolate flavor has only 4 ingredients: chickpeas, fair-trade certified dark chocolate, sunflower oil and sea salt. The snacks themselves don’t contain any shellac or some of those glazing ingredients in other chocolate snacks to make them shiny and smooth. We’ve kept our snacks simple because they taste amazing as is!
All three flavors contain 4 grams of protein and 4 grams of fiber. That’s more protein and fiber than you’d find in one serving from a chocolate bar. Not to mention our Chocolate Chickpeas contain half the fat and more healthy carbs to fill you up and limit overeating. Plus, one serving size of a chocolate bar is approximately 1-ounce while one serving of Biena Chocolate-Covered Chickpeas approximately 35 chickpeas!
For example, as you may know, dark chocolate is generally considered the healthiest type of chocolate. But a 1-ounce serving of dark chocolate still contains on average 12 grams of fat and 6.7 grams of sugar. Biena Dark Chocolate Chickpeas only contains 6 grams of fat and 5 grams of sugars! Not to mention our chickpeas have nearly 2X the protein and fiber. (I guess we did just mention it. 😆) And if dark chocolate isn’t your thing, we have you covered. You can enjoy our Milk Chocolate and Salted Caramel Chickpeas guilt-free as they contain the same protein, fiber, and low-fat grams as dark chocolate!
Another great thing about Biena Chocolate Chickpeas is that they are the perfect healthy snacks for work, at home and on the go. You can indulge in guilt-free chocolate anywhere.
Use discount code “Welcome” at checkout and get 10% off your first chocolate purchase.
Check out our Chocolate Covered Chickpeas here.
By EJ Linehan
We meet lots and lots of people who tell us that they love Biena Chickpeas. Not only do they love our familiar flavors such as Sea Salt and Honey, but people love the fact that they don’t have to dry roast chickpeas themselves. And we don’t blame them! Roasting chickpeas takes a lot of prep and time. Biena Snacks handles all that hard work and allows you to simply enjoy the spoils of our crispy roasted chickpea snacks.
Of course, we can’t tell you the super-secret Biena steps to making the perfect chickpea snack. It’s like asking your friend’s grandmother for her pasta sauce recipe. She’s never going to tell you, but would love to have you over for dinner to enjoy it!
We constantly hear from our fans how hard it is to make chickpeas at home and that the chickpeas never come out right. It can be frustrating spending so much time prepping and roasting only to get overly dry or rock-hard chickpeas.
Basically, you can spend a couple hours roasting chickpeas yourself or let your good friends at Biena Snacks do the work for you! Here’s a side-by-side (ish) comparison of how we can save you the time.
Yes, but they are not roasted. So you need to spend hours to complete that process. Or you can pick-up a bag of our flavored chickpeas which are already roasted!
You should thoroughly clean and rinse garbanzo beans from a can. But our Biena Chickpeas are ready to eat right from the bag!
About 40 minutes if you get them raw or from a can. Or, wait for it, you can eat Biena Chickpeas which are roasted and ready to eat immediately!
Chickpeas you roast at home last about two weeks before you need to dispose of them. Biena Chickpeas last on average for one year in an unopened package.
This is really up to you. People have different taste pallets and enjoy different flavors. For this reason, Biena’s Roasted Chickpeas come in a variety of 10 flavors including Ranch, Sour Cream & Onion, Salted Caramel, and Dark Chocolate!
If we’ve sold you on allowing us to do your chickpea roasting for you, but don’t see the flavor you want, email us! We love suggestions and you may just inspire the next line of Biena Snacks!
Author: EJ Linehan
By EJ Linehan
Habanero flavored snacks are quickly becoming a popular on-the-go treat. For years, people have enjoyed adding habanero hot sauce to their dinner for a little extra kick. Habanero peppers are for people who are ready to move past the universally popular jalapeno. Not that jalapeno peppers aren’t great – they are! But sometimes you need something new, something exciting, something that’ll make you “wow” when you eat it. And that’s why Biena Snacks created our Habanero Roasted Chickpeas!
Good question. Habanero peppers get hotter as they ripen from their initial green to their final bright orange or red color. Once they are ripe, the peppers are very hot, rated 100,000–350,000 on the Scoville scale.
But don’t worry. Our crunchy habanero chickpeas are medium-spice. You’ll get a burst of flavor with just the right amount of spice! Our Habanero Chickpea Snacks are such a great balance of flavor and spice it has become our most award-winning flavor! The editors Shape Magazine and Cooking Light Magazine chose them as one of the best tasting healthy snacks on the market! You can check out the snacks HERE.
Another great question. According to LiveStrong.com, consuming habanero peppers can help fight against prostate cancer and obesity while lowering blood pressure and cholesterol. Obviously eating our habanero flavored chickpeas isn’t the same as eating a habanero. But our healthy snack does offer a delicious crunch with 6 grams of protein and fiber! Plus, our crispy chickpeas are low-fat, registering only 3 grams per serving. So, you can enjoy all of the spicy goodness with none of the guilt.
By EJ Linehan
The Centers for Disease Control and Prevention released a new report stating that nearly 40% of Americans, along with 20% of adolescents, are obese. This is the highest rate ever recorded in the United States.
While the CDC report does not state the reason for the increase in obesity, Dr. Frank of the Department of Nutrition at the Harvard School of Public Health theorizes that "There’s still a huge amount of cheap, accessible, highly processed food available everywhere almost anytime.”
The line about “cheap, accessible, highly processed food” caught our eye at Biena Snacks. Snacking is a part of daily life. Many health experts even recommend eating 4-5 small meals and snacks each day for weight management. The hard part for most people is finding a healthier snack replacement with less fat along with more protein and fiber. Plus, you generally want something quick and easy to eat from a bag. At this point, you likely know we are going to talk about Biena Snacks!
Part of our mission from the beginning was to create the ultimate snack with zero sacrifice. When it comes to snacking – this means delicious crunch and tons of flavor. And Biena prides itself on being a plant-based snack packed with protein and fiber, which is scientifically good for you. In one study, eating chickpeas, which are considered a natural diet supplement by some, kept dieters from consuming more fatty foods.
Biena’s roasted chickpeas are the perfect swap for over-processed, sugary packaged snacks since Biena is made with simple ingredients and a filling combo of protein and fiber. The transition from items such as greasy potato chips to Biena’s chickpeas is easy because we use familiar flavors such as Sea Salt, Ranch, BBQ, and Sour Cream & Onion.
Of course, we are not saying quit all your favorite foods and only eat Biena (unless you want to!) But if you or someone you know is looking to fight back against the obesity epidemic, Biena Snacks is definitely a great item to add into your diet.
By EJ Linehan
As you likely know, October is Breast Cancer Awareness month. National Breast Cancer Awareness Month (NBCAM) was started in 1985 and is currently organized by major breast cancer charities to increase awareness of the disease. I’m sure you’re used to seeing experts appear on popular morning shows every October, giving advice on topics such as foods to eat in order to lower breast cancer risk. Which brings us to chickpeas (garbanzo beans) being a great food source that helps lower the risk of breast cancer!
ABC’s Good Morning America (GMA) hosted guest-nutritionist Rachel Beller today. Beller, along with Robin Roberts, gave a presentation demonstrating three of Rachel’s ten commandments for weight management and prevention of breast cancer. The second commandment involves eating a high-fiber diet. Beller states, “There’s a lot of research showing that a lot of women on a high fiber diet can decrease their breast cancer risk by 16%. And its good for weight loss.” One of the foods she strongly recommends is chickpeas!
In researching Rachel’s claims, John Hopkins Medicine does state: “High fiber intake may have a positive benefit by altering hormonal actions of breast cancer and other hormonal-dependent cancers. Daily fiber intake should be 25 to 30 grams of insoluble and soluble fiber.” They also include a suggested list of whole foods by plant family you should eat. They also recommend chickpeas!
We want to be clear, we are not suggesting chickpeas are some magic food that prevents breast cancer. But we are proud to make snacks that are part of a healthy lifestyle that can help to reduce breast cancer risk.
You can more of Rachel's tips here.
By EJ Linehan
Dietitians love Biena. And we love them! Part of the Biena mission is to not only provide a great tasting treat but to also provide a healthy snack that is good for you. Biena's chickpeas provide on average 5 grams of protein and 6 grams of fiber. The number one thing a group of registered dietitians recommends is to eat more whole plants such as beans. Chickpeas are a plant-based bean snack. So, you could say WE'RE NUMBER ONE! WE'RE NUMBER ONE!
Ok, ok. We're getting a little braggadocious. We apologize. That isn't the Biena way.
But, we do get a lot of support from the dietitian community, for which we are humbled and grateful. We wanted to share a couple of their posts to further establish Biena really does work towards creating a healthy & delicious snack.
The Biena team is looking forward to meeting many more dietitians next month at FNCE 2017. If you're attending, make sure to stop by our booth and say hi! We'll even throw in a special treat if you mention this blog post. 😉