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
...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.
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!
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
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
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!
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.
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!
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.
