Video: Lying Down Quad Stretch

So I'm super excited...this is my FIRST REAL VIDEO (yes less than 20 seconds). Thanks to my sister for patiently filming in the chilly weather. I hope this is helpful in showcasing the stretch. I know the music is super cheesy but maybe better than just hearing the wind? 

Lying Down Quad Stretch

Hello lovely readers,

The lying down quad stretch is one of my favourite post-running stretches, not only for my quads but hips as well. Here's a step-by-step guide for stretching your right side (forgive any pained expressions. It was sunny!):

 Step 1: Start in a seated position with your knees bent

 

                                                                
Step 2: Grab your right ankle with your right hand as your left knee bends to the left

 Step three: Slowly lean back on your elbows. You should now feel the stretch through your right quad and right hip flexor. Hold for about 10 seconds.

                                                                         

Step 4 (Optional): For an even deeper stretch lay all the way down on your back. Hold for about 10 seconds.

 

Repeat on the other side!

*I'll be posting a video of this move shortly done with the left leg*

Hip Flexors: Stretch 2

Alright, so I'd like to present you with another one of my favourite hip flexor stretch. I find this one super effective, shows me how tight my hips really are, and really helps me stretch it out. 

This is basically a variation of the lunge where you'll get an awesome stretch down the front of your leg.

How to: 
1. Start in a kneeling position with one leg in front of you with your thigh parallel to the ground and your knee and ankle aligned. 
2. Have your other leg stretch out behind you with your knee bent and on the ground. 
3. Roll your shoulders down and shoulder blades back with your hands on your hips. 
4. Finally tuck your butt under and push your torso forward. 

You will feel the stretch down the flexor of your leg which is along the ground. Hold for 30-45 seconds and repeat on the other side!

Hip Flexors: Stretch 1

Hey guys,

I wanted to apologize for not starting all this hip stuff sooner...October has been a crazy month and I will definitely be continuing this into November! Another reason it's taken so long is that I really want to demonstrate certain moves that Google hasn't satisfactorily found for me. Expect those later!

So the first really great and super easy stretch is simply the bridge...

How to: lie on the floor with your feet hip width apart and knees bent. Place your hands by your sides, or alternatively, under your back in a fist, with your shoulder blades rolling inwards. Raise your hips until you feel a comfortable stretch (generally when you create a flat plane from your core to knees). Hold for 30 seconds, and repeat until you  feel like you've had a satisfactory stretch!

A plus: this move helps tone your glutes while stretching out your hip flexors.

Happy stretching!

- Kirren

Hip Series Coming Soon!

Hey guys!

So do any of my lovely readers have tight hip flexors like me? Sitting for even an hour cause you AGONY? Constantly trying to stretch out your hips? Your pain is normally down the front of your hips NOT the side?

If you answered yes to any of these a) I feel your pain, and b) I am going to address this issue and hopefully come up with a permanent solution. 

I know I experience this partly due to running- a constant forward motion activity easily puts strain on your flexors. This pain sometimes goes hand in hand with IT band pain, which you can feel down the outside of your knees and lower back.

It is absolutely essential to warm up and do dynamic stretches before you workout. Afterwards it is super important you stretch it out to minimize pain.

While stretching can help reduce this pain, why wouldn't we try and avoid it in the first place?! You can get away from constant pain by strengthening your flexors, and this is my long-term goal. 

Stay posted for different stretches and exercises I'll be bringing to you this month to help your hips!

Happy October Readers

But it's all chunky and stuff...

...yes that may be true, however I promise it makes a tasty, healthy and filling snack!

COTTAGE CHEESE

Some facts you should know about it:

1. It is a cheese, however it is not fermented. This is great for people who have a sensitivity towards fermented foods.

2. It is a low fat, protein filled food making it a good choice to keep you full for a while. Half a cup is only 100 calories, but has 15 grams of protein.

3. There are many different ways you can enjoy it. Have it savory or sweet- add some diced veggies or sliced fruit. Make it more interesting with spices or honey!

One thing to watch out for is that it can have a high sodium content as seen on the label here. You can get cottage cheese in  non-fat, 1% or 2%.  

Fruit wise I think cottage cheese tastes awesome with berries. If you're looking to make a veggie snack my personal favourite is with diced cucumber. 

TIP: Try replacing your toast at breakfast with cottage cheese! Cut out some carbs and add some protein.

Fruits and Veggies Can Be Fun?

I wanted to tell you guys about the NutriBullet. For anyone that has the MagicBullet just think that x 100. It is SO super powered...the blade is incredible. Let's just say this is NOT your average blender! As the website claims, it truly can shred the toughest of materials. It comes with one tall cup, two smaller ones, 2 blades, a number of lids, and the motorized base.


You can essentially put anything (safe) you want in the NutriBullet (yes, even nuts and seeds!) as long as you have enough liquid to help emulsify your creation. It is great since you don't lose anything from the fruits and veggies you add (think fibre and nutrients in peels). Unlike juicers, every edible bit of your fruits and veggies can be used. There are some things are NOT safe to put in...for example, apple seeds (they contain cyanide). The NutriBullet comes with a booklet telling you what is and is not safe to blend. 


It is super fun to come up with different recipes to blend. I try and include celery in everything I make. I truly despise celery normally but blending it has made it bearable and occasionally even tasty! After a workout I love adding some protein to my smoothies as well. 

One of my favourite recipes goes as follows:
1/2 peach
1/2 apple
1/2 banana
3 frozen strawberries
1 scoop vanilla protein powder
almond-coconut milk
water 

Not only can you make juices and smoothies, but you can also use the NutriBullet to make dips and other healthy snacks. 

The juice in the video contains mint leaves, cucumber, celery, apple, and blueberries. 

You can check out the NutriBullet website here!

Tone It Up Stars&Stripes Workout Review

Hey peeps!

Sorry I've been MIA for such a long time...things have been crazy and unfortunately I have neglected the Nutrition Edition. I'm back now and foresee myself being more consistent!

Tone It Up is a community based fitness site filled with women of all ages working towards their fitness dreams. You can check out their website here. I recently started following the Tone It Up girls on Instagram (@karenakatrina) and created a profile on their website. They send positive and motivating messages and their workouts look amazing!

I finally decided to try one that popped up on my Instagram today and I just wanted to share it with you and let you know how I felt about it. It is called the Stars&Stripes workout and it incorporates cardio with body toning moves without weights. Check it out below. 

Overall I really liked the workout. Burpees are no fun so I got easily pooped out after 13. I like squats so next time I'd probably add 25 regular ones as well as the plies. 

It only took about 40 minutes so it's great if you don't have a lot of time. You don't need any equipment besides a mat, your shoes, and your body so it is a great option if you're not a member at a gym.

By the time I was on the last 10 Bikini Bicycles I was getting tired. I guess we'll see how my body feels tomorrow.

Stars&Stripes was a great workout and I'm excited to try more from Tone It Up!

Greek Yogurt: Buyer Beware!

GREEK YOGURT!

It is all over the place, you can't seem to get away from it! Is it really better than regular, old yogurt? The answer is yes, but there are certain things to watch out for when you are picking up your Greek yogurt. 

Greek yogurt is made by straining goat's milk (traditionally) or cow's milk (what we get at the grocery store) extensively to remove much of the whey giving it a thick and creamy texture.

Both are great and comparable sources of calcium (Greek can be slightly lower due to the way it is strained). However, Greek has less sodium, less carbs, and almost double the protein than regular yogurt (woohoo!). One thing to watch out for is Greek yogurt's fat.  It can get quite high and sticking to the low or non-fat versions would be a better choice health-wise.

Now, WHAT YOU NEED TO LOOK OUT FOR! Many brands selling Greek yogurt are simply adding thickening agents, and even cream (not so healthy anymore) to their yogurts to give it that texture and calling it "Greek" but aren't actually. These include gelatin, starches, gums, and condensed milk. Look for labels with the shortest ingredient list and none of these additives. Essentially all it should have is milk, and the active bacterial cultures. My favourite brand is Skotidakis...they have single serving size containers perfect for a snack.

References:
http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vs-regular-yogurt-which-is-more-healthful
http://www.acefitness.org/certifiednewsarticle/1550
http://www.nytimes.com/2013/03/20/dining/to-many-yogurt-fans-its-all-greek.html?_r=0
http://www.skotidakis.com/en/products/product-yogurt-plain-500g-0-percent.php

Chia Chia!

Salvia hispanica, more commonly known as chia seeds, is an ancient seed and traditional food originating from Central and South America. More recently it has been dubbed as a "super food" with a number of health benefits associated with it. Chia has an excellent composition- protein, omega-3s (even more than flax seed!), carbs, plus a lot of fibre. The ratio of omega 3 to 6 fats is an excellent one. Furthermore it contains no gluten and an expanse of phytochemicals giving it antioxidant activity. 

Chia seeds have been suggested to help with weight loss because the high fibre content provides satiety- you just feel fuller for longer so essentially you eat less. With its strong antioxidant activity it has been suggested to decrease the inflammatory response as well. Some studies have looked at it in regards to cardiovascular disease since it has a great combo of omega-3s and antioxidants. It appears to have a positive effect against CVD, but more research needs to be done. Since the majority of all chronic diseases (think obesity, metabolic syndrome, type 2 diabetes, etc.) have now been determined to be inflammatory in nature, I wonder if chia would prove to be effective against them as well? There is tons of room for research on this tiny seed and I'm sure we'll be hearing more about it soon.

One interesting article I did come across was using chia seeds for carb loading. The study used 50% chia seeds plus 50% of a sports drink and it was found to provide similar results to just a carb drink. This successfully cut the participants sugar intake down a lot, and at the same time gave them a boost of omega-3s.

I use ChiaNutra and I like to put the seeds in my smoothies (about a tablespoon), and from experience they really do fill you up! Something I'd like to try is creating a chia gel- you soak the seeds in water for about half an hour and you can add it to your cooking, baking, etc. You can easily toss them in your cereal or oatmeal, or on salads. 

If you're looking to boost your omega-3s chia seeds are your best choice, definitely the way to go!




References:
http://www.hindawi.com/journals/bmri/2012/171956/
http://jn.nutrition.org/content/142/1/64.long
http://www.ncbi.nlm.nih.gov/pubmed/21183832
http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html

So my dad asked me to make a pear dessert...

We had four quite mushy Bosc pears and while my dad was cutting them he told me to make a pear treat out of them. I Googled some ideas and settled on trying to make a pear cake. It was dense and delicious and my sister said it tasted like something you would find at Starbucks so I was quite flattered. It was easy and if you are looking for something sweet (and vegan) give this a try!

Ingredients:

4 Bosc pears cubed (4 cups)
2 cups unsweetened apple juice
1 (or 1.5- depending on how sweet you want it) cup brown sugar
1/4 cup vegetable oil
1/2 teaspoon crushed cloves
1.5 teaspoons ground cinnamon
1.5 teaspoons salt
3 cups all purpose flour
2 teaspoons baking soda

Steps:

1. Preheat oven to 350 F
2. Boil the first 7 ingredients together. Once they begin to boil simmer for 7-10 minutes.
3. Let the mixture cool till near room temp.
4. Mix together the flour and baking soda.
5. Fold in the pear mixture with the dry ingredients.
6. Lightly grease/spray a 9 or 10 inch cake pan.
7. Smooth the mixture into the pan (it gets quite gooey!)
8. Bake for about 40 minutes; it should be brown on top and a toothpick should come out clean. 

I made a caramel glaze as well (2 tbsp soy milk, 1 tbsp earth balance/vegan margarine, 1/2 cup brown sugar- bring it to a boil on the stove and let it boil for about 2 minutes) and poured it over each slice. I topped them off with some crushed walnuts.

Unfortunately we didn't have any quinoa flour at home today, but I will definitely be trying it next time!

Happy Baking :)

The Sunshine Vitamin

Hey peeps!

I want to share how important Vitamin D is for us. One of its primary functions is to help the body absorb calcium from food and supplements. This ensures our bones remain strong- without the two working together you have the possibility of developing weak bones. Rickets in children and osteomalacia in adults are very serious repercussions of vitamin D deficieny. Vitamin D has a number of other benefits than just helping bones; it has been shown to have positive effects with cancer, heart disease, high blood pressure, obesity, type 2 diabetes, depression, memory, and fatigue. Lack of vitamin D shows an increase in the symptoms of these diseases.

So the best place to get vitamin D from is the SUN!!! This is why so many people are vitamin D deficient...they simply don't get enough sun. Essentially, when our skin is exposed to the sun the UVB light is converted to vitamin D. It is stored in our bodies as it is a fat soluble vitamin. Once this stored vitamin D is processed by the liver it becomes active and starts working in our bodies!

The darker someone's skin, the harder it is for them to absorb enough vitamin D. Other groups also have trouble absorbing vitamin D and need more to reach normal levels. These include breastfed infants, elder individuals, people who have trouble absorbing fat, people who have had gastric bypass surgery, and obese individuals.

There are not very many food sources of vitamin D- some fish like salmon, mackerel and herring contain it. The only vegetable that has it are mushrooms. Mushrooms contain ergosterol which is a precursor to a form of vitamin D. Cooked mushrooms provide more vitamin D.

Taking vitamin D supplements is an excellent idea. If your diet does not include foods that contain it, or you do not get enough sun it is necessary! I went to a nutrition conference last year at UofT last year, and one of the main topics was vitamin D. One of the doctor's speaking said it was safe to go up to a maximum of 4000 IUs per day. A certain story from this conference that has stayed with me was about a patient this lady had. Her bones and muscles were so weak that she was unable to climb stairs, her figure was bent and had suffered from bone fractures. Within half a year of intensive vitamin D treatment this lady could walk straight and climb stairs- something she had not been able to do for many years. 

While recommended daily allowances suggest 400-800 IUs per day studies have shown that greater levels provide the extra benefits that help the diseases I've mentioned above. My personal vitamin D supplement is D Drops. They literally have no flavour and you can put them on food, in a drink, or just on the back of your hand! There are also a number of pills you can choose from. I have tried a few and find them to be very chalky so I prefer the drops. You can also get chocolate vitamin D chews which are tasty but add unnecessary sugar to your diet.

It is important to remember that life stage, your own personal health status, and what/if you have certain diseases play important roles in figuring out how much vitamin D you need. Also while the sun is the best place to get your vitamin D from this does NOT mean I would suggest tanning beds AT ALL! Those are 100% linked to skin cancer and should not be used as an excuse for getting vitamin D. Furthermore, while skin without sunscreen is the best way to get enough vitamin D from the sun, you only need about 20 minutes without it and I would definitely suggest putting some on after that.

So guys, start getting enough vitamin D. Get out in the sun, and make a delicious meal of lemon-dill salmon with some stuffed mushrooms ;) and hit up the natural health food store to get your supplements when you know you're not getting enough.

If you were curios about your vitamin D levels, there are tests your doctors can do...some clinics cover it, but the majority have it as an extra test you need to pay for. 

I've included some links here for your benefit and to increase your knowledge about vitamin D!

http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
http://ajcn.nutrition.org/content/79/3/362.full
http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-D.aspx
http://www.mushrooms.ca/nutrition/vitamins.aspx

Recipe: Greek Quinoa Salad

Hey guys!

I made this Greek style Quinoa salad for a work potluck the other week and it was a hit. 

Quinoa is super easy to make, it is very filling, and easy to add to almost anything. It is one of the highest protein grains (about 14%). It is also a great source of iron and magnesium. 

I would recommend quinoa as a great replacement to rice and even pasta in some dishes! 

So this recipe was quite easy. I made a lot because it was for a large group...here are the ingredients and steps:

Ingredients:

1 cup of red quinoa
1 cup of golden quinoa
1 cucumber- diced
1 tomato- diced
1 green bellpepper- diced
1/2 a red onion- diced
Just under a 1/4 cup sliced kalamata olives
As much feta cheese as you like
Greek dressing to taste

Steps:

Boil the quinoa to cook it. It takes 2 cups of water for 1 cup of quinoa. In this case I used 4 cups of water. Once the water and quinoa are boiling, turn the heat to low or simmer. The quinoa is cooked once the water has been absorbed and the quinoa begins to sprout.

After it is cooked all you need to do is toss everything and you are good to go.

Vegan Chocolate Cake

Hey guys!

It was my dad's birthday last month, and my mom made a cake that was friendly for his diet. I found this chocolate cake recipe here and it was fantastic!

The glaze was quite sweet, and the cake is so good it doesn't even need a glaze. However, if I was topping it with the glaze I would add less sugar next time. We added the raspberries for decoration. You could add whatever berry you like best and I think it would taste great.

Happy Baking!

Zinc you very much

Hello lovely readers,

I was sick for a little while last week and wanted to tell you about some of the things I used to help me get better ASAP. I was taking my usual multivitamin and vitamin D, but also added zinc, echinacea, and a powdered antioxidant blend. Of course I drank lots of liquids and tried to rest as much as I could, but I definitely know these other things helped. 

I want to focus on zinc though, and tell you guys about all it's great benefits and how good it is for your immune system. There is a link between zinc deficiency and some serious diseases (like AIDS) which makes the symptoms much worse. For something like a common cold or virus, it has been shown to help decrease the duration of the illness. 

Not only does zinc strengthen the immune system but it also helps maintain good vision, keeps skin healthy (can help reduce eczema and acne), and helps keep hair strong. It helps wounds heal faster, maintains your taste and smell, and ensures proper growth. Zinc is also associated with decreasing the negative effects of inflammatory diseases.
 
It is important to note that zinc has been found to be effective in regards to the common cold when you take it RIGHT AWAY! As soon as you feel a tickle in your throat, or start sniffling, or just know you don't feel your best you should take it. The greatest results are seen when zinc is taken within the first day or two of getting sick. 

So, you can get zinc in a pill form...I prefer the time release versions, and of course from food!!! Of course it is always better to get it from what you eat, but sometimes it gets tough, and when you're sick you just want a quick fix. Meat is the best source of zinc, and salmon and oysters have high levels as well. If you're vegetarian it is best to get your zinc from nuts and seeds. However, it is very important to remember that it is much harder for your body to absorb zinc when you eat it with veggies that have high phytate levels. This is not to say phytates are bad (they have loads of benefits themselves), and also not to say no zinc will be absorbed by your body, but just something to keep in mind. 

You can also get zinc lozenges, which some people really like (personally I really dislike them...make my tongue feel all weird), and they can soothe a sore throat too. I hope this shed some light on how helpful zinc can be, and everyone stay healthy!

Gimme Healthy Pancakes!

Hey peeps! 

I want to tell you about this spelt and khorasan (brand name Kamut) blend pancake mix. It is a fantastic alternative to other pancake mixes and tastes great. 

So what are spelt and Kamut? They are both types of ancient grains that are slightly better than our modern day wheat. 

Spelt has a greater number of nutrients than regular wheat including a wider range and availability of minerals like manganese, zinc and copper. It is also very high in fibre, and fibre has endless health benefits. For more info on spelt visit this website.

Kamut also has a greater selection of minerals in comparison to modern day wheat. It is also one of the grain's that is fairly high in protein. One of the most beneficial things about Kamut is that it is high in selenium. Selenium is excellent in strengthening immune health and has high antioxidant properties. It also contains considerable levels of zinc and magnesium. Furthermore, Kamut is referred to as a high energy grain since it has a higher lipid content compared to other grains. This is great for athletes, busy people on the go, or anyone looking for a little more energy. This website and this one have some more info on Kamut. 

Both spelt and Kamut have slightly nutty flavours, but nothing too strong. Making the pancakes were super easy- all you need to add to Anita's Mix are eggs and milk (or water, soy milk, almond milk...you get it). I also added a dash of cinnamon and some vanilla. 

They turned out even fluffier than regular pancakes, and were SUPER filling. They were absolutely delicious as well! Next time I'm making chocolate chip and blueberry.

Crazy for Yonanas

Hey guys!

So I want to tell you about this cool contraption called Yonanas...it basically turns frozen fruit into an awesome ice cream like treat. My family ordered ours from the shopping channel, and it arrived very quickly...I think within a week.

It is super easy to use. There is a motorized base and a chute you attach with a thing to push your fruit down the chute. 

You need some frozen fruit that's been in the freezer for at least 24 hours and that's basically it.

We let our fruit thaw for about 3 minutes (we used bananas, blueberries, and mango chunks). Then we put 1 banana down the chute, a handful of blueberries, some mango, and another half banana. We plugged it in and turned it on and voila and frozen masterpiece (kind of)! We made a round with dark chocolate and bananas as well and it turned out great. 

The only cons- it is SUPER loud (I guess not really a big con), and some of the fruit does get stuck inside the grinder part...cleaning it is not too bad but you do lose some fruit.

All in all it is pretty amazing; easy, fast, and the treats were delicious.

Recipe Review: Apple Chips

Hey guys!

So I ended up making the apple chips I had mentioned in my previous post...and they were delicious!

Here are some pics:

This was one HUGE honeycrisp apple, sprinkled with the teeniest amount of sugar and cinnamon.

Some of my slices were a bit thicker since I was in a crazy rush trying to slice the apple so I wouldn't be late to pick my sister up from school.
 
They were in the oven for about an hour and a half and the majority came out super crispy...like real chips :')

The thin ones were very crunchy and pretty sweet, while the slightly thicker ones were chewier and had a tangier/more apple-y taste to them, but both were super yummy.  

Next time I wouldn't include any sugar since they were more than sweet enough.

PS- The one apple made about a cereal bowl sized serving. The bottom picture is only showing about a third of the total.

Why Apples Rock

So I decided to write about apples because I LOVE them...especially honeycrisp apples...so tart, yet sweet, and absolutely delish. Apples are a great snack, healthy, and easy to pair with other foods.

I found a great article here outlining the many wonderful effects of apple phytochemicals. Also, stats from Nutrition Data has the composition of an apple. For example, 1 medium apple is only 95 cals, is a good source of vitamin C and fibre. OK, back to the phytochemicals, (which are basically chemicals in fruits and vegetables that provide benefits to us beyond our basic nutritional requirements) apples have lots- specifically flavonoids. According to the article I had previously mentioned, apples have been linked to help prevent cancer, cardiovascular disease, and type 2 diabetes. Apples have also been linked to help with weight loss, and help with asthma symptoms. Quercitin, a very active compound mainly found in the peel of apples, has proven anti-oxidant activity as well. I'm sure some of you are wondering if this stuff actually gets absorbed into your body after you eat an apple, and this is a good question. Phytochemical bioavailability increases when you eat your fruits and veggies with a little bit of fat/oil. The fat helps ensure your body takes up more of these good-for-you chemicals rather than having them leave your body. Processing apples (aka apple juice, applesauce, cider, etc.) decreases phytochemical levels so make sure you eat your whole apple avec peel a day to keep the doctor and chronic diseases away!

Apple Snacks

1. Slice an apple into rounds. Spread each round with a bit of almond/peanut butter and sprinkle with granola.

2. Cube an apple. Put in in a bowl and sprinkle some cinnamon on top. Microwave for 2 minutes, stir and microwave for another 2 minutes.

3. Slice an apple and have it with cheese.

4. Make apple chips. Line a cookie sheet with parchment paper and preheat oven to 250 F. Thinly slice 2-3 apples. Toss apples in a cinnamon and brown sugar mix. Bake for about 2 hours (the apples slices should look quite dry). Let cool and enjoy!

Squash and Salad

Hey everyone,

I wanted to share some of the recipes I've made recently: a stuffed butternut squash, and an awesome apple salad. 

So let me start with the squash...I wanted something delicious and something that would make me feel warm when I looked at it to battle the winter blues. We had a lot of fresh cranberries left over from over the holidays so I thought that would be a yummy ingredient. I ended up googling (good old google!) squash with cranberries and I found this recipe and I used it as my guide! I'm pretty bad at following recipes and there is always a lot of estimations when I cook. Anyways, here are the ingredients:

- 1 butternut squash, cut in half lengthwise
- 2 handfuls of fresh cranberries
- 1/4 c of chopped walnuts
- 4 spoons of brown sugar (2 for each half)
- butter

Preheat the oven to 375 then prepare the squash. Just remove the seeds and layer the cranberries, walnuts, and sugar in each of the halves. I pressed butter into the surface of the squash, and covered my baking tray with foil. I baked it for 1 hour and 20 minutes at 375, and for the last 5 minutes I uncovered the tray and turned up the heat to 425 to make the cranberries all juicy and bubbly, and the squash more golden. It was super tasty and my family loved it!

By the time I was done the squash and it was baking away I was hungry for lunch. I hadn't made a big salad in a while and we had lots of brie cheese left (cheese= my love, my life, my everything) and I thought it would taste good with apples. I ended up mixing baby spinach, brie cheese, a cubed royal gala apple, sliced walnuts, dried cranberries, red onion, and a poppy seed dressing for a delicious and filling salad.

Lose the wheat, lose the weight?

Hey guys,

So I'm reading this book called Wheat Belly by Dr. William Davis. My mom had read it and from the small overview she had given me I was totally against reading it since it sounded a little far-fetched to me. So far I'm  half way through it, and I'm glad I decided to start it. The info he presents is not as radical as I imagined and much of it agrees with what I already know. As I'm sure you guessed it is all about wheat...but modern day wheat, and how different it is than the original stuff. Dr. Davis is saying that present, genetically altered wheat and it's proteins don't only affect Celiac disease sufferers, but everyone. One of the ideas he presents are exorphins; peptides from wheat that have addictive properties(1)...causing people wanting even more wheat (pretzels, cupcakes, delicious cinnamon raisin bagels; you name it). I can totally see wheat addiction happening...I definitely have it. Sometimes at school I would end up eating THREE sandwiches during a day...WHAT?! Yeah...two pieces of toast for breakfast, a sandwich at lunch, and my bad late-night Nutella sandwich snacking habit. So I'm starting to believe what Dr. Davis is saying, and realizing how hard it is to have no wheat! I guess everything in moderation...I'll let you know what else he presents as I keep reading.

(1) Opioid peptides derived from food proteins. The exorphins. Zioudrou C, Streaty RA, Klee WA.