200 Best Smoothie Bowl Recipes by Alison Lewis - Book Review

If you are like me and you hate drinking your calories a smoothie bowl sounds like a much better option. You literally can make anything into a smoothie bowl.  Author Alison Lewis is also an internationally published author of two cookbooks, a professional recipe developer, nutritionist, and the owner of Ingredients Inc., a food and travel media company based in Birmingham, Alabama. So when it comes to food she definitely knows her stuff.

From reviewing thats amazing book I have learned how simple it is to prepare a smoothie bowl. I incorporate a lot of her recipes into my client programs when they get sick of shakes or for a great late night snack. They can be very satisfying and satiating. This book was originally published back in April but because of my prep I was unable to make use of it until now!

The book has easy to make recipes that don't involve a lot of complicated ingredients, and it even includes kid friendly recipes. She also gives you topping alternatives and options. You can get as creative as you want on top of the base. There are yummy dessert recipes, any time of the day recipes and even smoothie bowls with coffee and tea as the base. And if you follow my social media you will know that I love both my coffee and my tea! So you know those are some of my favourite recipes. Another one of my favourite recipes that she includes is what she calls the Peanut Butter Cup. It's on page 99 in the kid-friendly smoothie bowls. Be careful it is addictive!

Overall I give this book an 8/10. There are some really great healthy ideas for smoothie bowls. I wish that there was calorie counts and macros for those of us who do competition prep or track macros. And there are a lot of great recipes but no pictures to go with the recipes and I love a book that shows me beautiful photography along with the great recipe! I would suggest getting this book and adding it to your collection for fun meal prep ideas! Especially if you have kids!

To purchase the book from amazon:

https://www.amazon.ca/200-Best-Smoothie-Bowl-Recipes/dp/0778805336

150 Best Recipes For Cooking In Foil - Book Review

Foil packet meals = cooking at its simple best

I couldn't agree more with the above statement. As you guys know I am a fitness competitor and prepping meals is a huge part of my nutrition when I am on prep. It can be very time consuming. That means I am always looking for quick and simple recipes to get my food ready so I have more time for training. I also want them to taste good. I don't limit my sodium on prep so I flavour everything! And foil packets are so much fun, easy, and help create amazing flavours with your ingredients. They can also be prepared for oven, bbq or even camping!

This book: 150 Best Recipes For Cooking In Foil by Marilyn Haugen has quickly become one of my favourites for preparing meals! The delicious grilling and one recipes offer convenience with minimal cleanup. I hate cleaning so this is tremendously helpful for me. Its also great for the busy person who doesn't have a lot of time. Many of the dishes I ate ahead of time and refrigerate or freeze for reheat later.

I also like that the ingredients that she uses for her recipes are easy to find every day ingredients. You just chop, mix and you are ready to go. I make mine in the oven but you aren't just limited to the oven with these recipes which is particularly useful no matter what your cooking situation is.

I give this book an 8/10 simply because it is in black and white and not every recipe has a photo. However every recipe that I have tried has been amazing! So grateful to have been sent this book!

If you're looking for your own copy check out: https://www.amazon.ca/Foil-Packet-Cooking-Recipes-Grilling-ebook/dp/B01GZB1YDY

150 Best Meals In A Jar - Tanya Linton - Book Review

I love mason jars! I have always said that "everything tastes better in a mason jar." And it does! Thats why I was excited to receive this book 150 Best Meals In A Jar. Once you start using mason jars you will see just how easy it is to do meal prep, eat on the go. You can even be as innovative as you want with the recipes. There really are no limits.

The book has a wide variety of delicious meals for breakfast, lunch and dinner. It includes soups, snacks, fruit and vegetable salads, grain and legume salads, pastas, rice bowls, over night oats and even desserts.

My favourites are the over night oats. I always love including that into my own plans as well as my clients. One of my top fav recipes is the chocolate protein smoothie that is on pg 19.

The recipes are easy to follow, have great ingredients that are easily available and most often times you already have in your panty. Tanya Linton also provides great variations of the recipes so you aren't limited to exactly what she has in the originally recipe.

Overall I give this book an 8/10. There arent pictures of each recipe but there are just so many amazing options and variations its a go to book for meal prep. If you are into health and fitness and want amazing healthy recipes this is a go to!

To purchase your own copy head on over to:

Let Them Eat Wheat! Using Ancient Wisdom/Modern Science to Overcome Food Intolerances - Book Review

I was recently sent a book by Dr. Jon dullard to review. The title of the book was Eat Wheat - A scientific AND Clinically-Proven approach TO Safely Bringing Wheat AND Dairy Back INTO your diet.

What I loved about the book: Its based on scientific facts that he has used with thousands of patients to help them cure their food intolerances. This book is a real eye opener and a must read for fitness and health enthusiasts or anyone that has dietary issues/intolerances. Its great also because it is evidence based.

I also enjoyed that he discussed the underlying cause of the gluten-free explosion.  And that he goes on to discuss that when you eliminate wheat and dairy fro your diet it may illuminate your symptoms but it may also be a temporary solution.

This book is also a great read because it helps you learn how to navigate around food toxins in modern what and dairy and reveal the hidden science on the benefits of wheat and dairy. Through this he helps you see that you can retrain your body to digest wheat and dairy again. These things are very applicable for health but for bodybuilding and aesthetics it does not 100% apply in my opinion.

Has gluten been found guilty without a fair trial? It wouldn't be the first time an innocent food was given a life sentence. For example, after almost 60 years of so-called "hard science" condemning cholesterol, we now find out that the science was flawed and high cholesterol saturated fats, such as butter, have been officially taken off the FDA's nutrient concern list. Is it possible that we have wrongfully given gluten the boot as well? Turns out, if you’re gluten-free or dairy-free, you might not have to be!

Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back into Your Diet (Morgan James, January 2017) by Dr. John Douillard, DC, CAP, addresses this timely topic of food intolerances. After 3.4 million years of eating wheat and only 500,000 years of hunting meat, through Eat Wheat, Dr. Douillard reminds us that humans are actually genetically better equipped to eat wheat than meat and the true Paleo diet, clearly, included glutinous grains like wheat and barley.Dr. Douillard is a former NBA nutrition expert and creator of LifeSpa.com.

He has spent the past 30 years and has seen more than 100,000 patients in his natural health practice, helping to improve their digestive systems and begin to eat wheat again.“The most common dietary advice doctors have been giving their ailing patients for the past 30 years is to stop eating wheat and dairy,” says Dr. Douillard. “It’s just not that easy. Helping folks navigate around the processed versions of wheat while rebooting the digestive system is simply absent in medical practice, while being gluten-free has become a movement. We are fooling ourselves to think that all of our problems will disappear by just avoiding wheat. For years, I’ve seen patients after they have stopped eating wheat and dairy, and while they almost always feel better initially, the symptoms all too often return, leaving them with hardly anything to eat. With Eat Wheat, we can do better.”

Eat Wheat presents the science on the other side of the gluten-free aisle. For example, ancient wheat has been shown to have twice the gluten content of modern wheat yet decreased inflammation two-fold and lowered cholesterol and blood sugar.

So how could the more glutinous grain actually be healthier? In addition, wheat was a fall harvested grain that humans are well adapted to eating. Wheat digesting enzymes and microbes proliferate in the fall and winter to break down this so-called poison, gluten. So what is the real cause of America’s gluten sensitivity?

Eat Wheat explains how a breakdown in digestion has damaged the intestinal wall and leaked undigested foods and environmental toxins into the body’s lymphatic system, causing “grain brain” symptoms and food allergies. Although eliminating wheat and dairy from your diet may help your symptoms, it’s a temporary solution. The book addresses the root cause: the inability to digest well and break down harmful pollutants and toxins that can lead to more serious health concerns.Backed by more than 600 scientific studies, Eat Wheat is a revolutionary guidebook to regaining your digestive strength and safely bringing wheat and dairy back into your diet. It will also:

• Reveal hidden science on the benefits of wheat and dairy
• Help you navigate around food toxins in modern wheat and dairy
• Detail how to flush congested lymphatics linked to food intolerance symptoms
• Teach you to follow natural digestive circadian cycles
• Help bring your blood sugar back into balance
• Teach you proven exercise and detox techniques to reboot strong digestion and achieve optimal health and vitality

“Your digestive strength is the key to a long, healthy and vital life,” adds Dr. Douillard. “The choice as to whether or not you can eat gluten or dairy shouldn’t be decided for you because of weak digestion, it should be decided by you as a preference.”

Dr. John Douillard, DC, CAP, is a globally recognized leader in the fields of natural health, Ayurveda and sports medicine. Over the past 30 years, he’s helped over 100,000 patients repair their digestive system and eat wheat and dairy again. He is the creator of LifeSpa.com, a leading Ayurvedic health and wellness resource on the web with over 4.5 million views on YouTube. LifeSpa.com is evolving the way Ayurveda is understood around the world, with over 700 articles and videos proving ancient wisdom backed by modern science. Dr. John is the former Director of Player Development and nutrition advisor for the New Jersey Nets NBA team, author of six books, a repeat guest on the Dr. Oz show, and has been featured in Woman’s World Magazine, Yoga Journal, the Huffington Post and dozens of other publications.
 
For more information, please visit www.eatwheatbook.com,www.lifespa.com, and connect with Dr. Douillard on Twitter, Facebook and YouTube.
 
Eat Wheat will be released in ebook form on September 1, 2016, and in paperback and hardcover on January 10, 2017. It can be pre-ordered from Amazon, Eat Wheat Book and all major booksellers.

Next Sugar - Review

Some Nutrition facts:

Per packet (3g)

Calories 6

Carbs 3g

What is it you ask? Next Sugar is the first clinically tested, low glycemic natural cane sugar blend that tastes just like sugar because it is real sugar. Their unique blend naturally and safely blocks up to 50% of the sugar from being absorbed by the body. Less sugar absorbed, means less calories.

It tastes pretty good compared to sweetners. It doesn't have that aspartame taste. Im not too sure how much I would use it when I am in prep based on the fact it is still sugar. However I will put it to use in my off season!

If you want to try check them out at: http://next-sugar.com

A little bit more info:

Big Sugar is a BIG Problem!

Around the world, hundreds of millions of people need to reduce their sugar intake -- from individuals who need to manage their weight, to diabetics who must carefully control their blood sugar levels.

At the same time, people who are currently healthy must be on alert, too. Studies show that over-consumption of sugar can trigger a range of serious metabolic syndromes like heart disease. It can also lead to obesity, which is now an epidemic crisis -- especially among children. In short: big sugar is a BIG problem!

Sugar Substitute? Not a Chance!

However, so-called “sugar substitutes” are the problem -- not the solution! In addition to tasting nothing like real sugar, these products are loaded with chemicals, and can actually trigger weight gain and cause adverse health issues.

The good news is that there’s a new sugar alternative on the market that is finally delivering the solution that so many people -- including health researchers and medical professionals -- have been waiting for: NEXT SUGAR.

Benefits Backed by Clinical Trials

NEXT SUGAR is the world’s first low glycemic, non-GMO and Kosher natural cane sugar that has a sweetness intensity and profile of conventional sugar, but with a groundbreaking advantage: its unique composition naturally and safely blocks up to 50% of the sugar from being absorbed by the body. NEXT SUGAR is suitable for any traditional use of sugar, such as baking, cooking and sweetening.

What’s more, NEXT SUGAR’s advantages are not based on hyped-up marketing claims. They are backed by successful human clinical trials, such as one by Sydney University’s “Glycemic Index Research Service” (SUGiRS) which concluded that: “NEXT SUGAR would be suitable for consumption in controlled amounts by people with diabetes in line with their individual dietary requirements.”

Organic standards will exclude next generation of GMOs 

The National Organic Standards Board voted unanimously on Friday to update U.S. organic standards to exclude ingredients derived from next generation genetic engineering and gene editing.

This recommendation to the US Department of Agriculture’s National Organic Program will ensure that ingredients derived from new genetic engineering techniques, including synthetic biology, will not be allowed in the production or final product of foods and beverages that are certified organic. Synthetic biology is a new set of genetic engineering techniques that include using synthetic DNA to re-engineer organisms to produce substances they would not normally produce or to edit DNA so as to silence the expression of certain traits.

“The Board’s hard-fought proactive stance on synthetic biology will both help preserve the integrity of organic standards and raise awareness about this virtually unregulated and unlabeled form of genetic engineering,” said Dana Perls, food and technology policy campaigner with Friends of the Earth. “It’s critical that organic standards treat new types of genetic engineering that are rapidly entering our food and consumer products as rigorously as the first generation of GMOs.”

Like “traditional” GMOs, synthetic biology ingredients are entering food and consumer products in absence of adequate health and environmental safety assessment, oversight and labeling. Many are being falsely marketed as “natural.” Products in development include synthetic biology stevia, saffron, coconut and cacao, meant to replace plant-based ingredients, many of which are currently produced by small farmers in the Global South. There is increasing concern that these farmers’ livelihoods may be displaced by synthetic biology ingredients. Other products include gene-silenced apples, CRISPR waxy corn and Cibus Canola oil, engineered with gene editing techniques.

“The National Organic Standards Board has made clear that all kinds of genetic engineering are to be excluded from ‘organic.’ The public expects that government to actually assess the new foods that it is permitting on the market,” said Jaydee Hanson, senior policy analyst, Center for Food Safety. “Unfortunately, the government has failed to update its regulations to adequately assess these new kinds of genetically engineering. When the USDA approves that NOSB recommendations, consumers who want to avoid GMOs will be able to use the Organic Seal to know that the product is not a GMO.”

The Board’s announcement follows a growing trend of companies stating that they will not use ingredients produced via synthetic biology. The Non-GMO Project, North America’s only third party verification program for non-GMO food and products, recently updated its standards so as to include synthetic biology and new gene editing techniques. Companies such as Ben and Jerry’s (BJICA: US), Three Twins Ice Cream, Straus Family Creamery, Luna & Larry's Coconut Bliss, Nestlé (NSRGY: OTC US), and General Mills (NYSE: GIS) have committed to “...not source vanilla flavor produced through synthetic biology,” a product that is designed to replace natural vanillin flavoring from vanilla beans. Synthetic biology vanilla flavoring, introduced by Evolva (SWX: EVE) and International Flavors and Fragrances (NYSE: IFF) in 2014, is the first major synthetic biology ingredient to enter food and beverages, marketed as “natural vanillin.” Other companies that have pledged to avoid synthetic biology ingredients entirely include Nutiva and Dr. Bronner’s.

Synthetic biology employs a new set of genetic engineering techniques that involve artificially constructing or “editing” genetic material such as DNA in order to create new forms of life, or to attempt to “reprogram” existing organisms. Despite growing concerns about the possible impacts of synthetic biology organisms on human health and the environment and a lack of independent safety assessment, the U.S. Food and Drug Administration has allowed synthetic biology vanilla, DuPont’s CRISPR waxy corn and other similarly created food and cosmetic ingredients to enter the market without regulation. Existing regulations that identify GE crops and food ingredients as “Generally Regarded As Safe” use an outdated process with minimal testing requirements that rely on companies to self-evaluate the safety of their products.

More information about synthetic biology can be found here.

Burnbrae Farms: EGG Creations – Recipes

Ramen Egg Cups

PREP TIME: 10 min.

MAKES: 12

INGREDIENTS:

2 x 85g ramen noodles, cooked according to package directions

Egg Creations Whole Eggs Original Mushroom & Spinach

1 tbsp (15 mL) soy sauce

1 tsp (5 mL) hot sauce, plus extra to serve

¼ cup (60 mL) sliced green onions, plus extra to serve

DIRECTIONS:

1. Grease well a 12-cup muffin tin with cooking spray. Preheat oven to 350°F (180°C).

2. Place cooked ramen noodles in a large bowl. Pour over Egg Creations Whole Eggs Original Mushroom & Spinach. Stir to combine. Equally divide noodles into prepared muffin tin, letting excess egg drip back into bowl. Leave a dip in the middle of each noodle “nest” using your hands. Place in the oven and bake 5 min., to set noodles.

3. To remaining Egg Creations Original Mushroom & Spinach add soy sauce, hot sauce and green onions. Divide egg mixture between ramen “nests”. Continue to bake in oven until egg has completely set, 10 – 12 min. Remove egg cups from muffin tin, using a butter knife to loosen edges if necessary.

4. Top with extra hot sauce and a sprinkle of extra green onions, if using before serving.

TIPS:

* Use leftover spaghetti noodles instead of ramen noodles.

* Try adding a drop of sesame oil and a sprinkle of sesame seeds to ramen cups.

* Replace green onions with chopped cilantro or chopped fresh basil.

Finding that perfect holiday gift for everyone on your list can add an unnecessary stress to the already hectic holidays. HelloFresh is delicious gift that can be delivered to everyone on your list, including:

-          Parents, grandparents and in-laws who enjoy cooking and could use a new and refreshing recipe.

-          Practical people who want a gift that has use, like ingredients to make a delicious dinner!

-          Fit foodies who like delicious and satisfying meals that are also nutritious.

-          Couples or significant other who you’re not sure what to give but cooking dinner together is a great way to bond.

-          Friends you forgot who deserve a great gift and don’t want to show it was purchased last minute.

For everyone on your shopping list, HelloFresh offers the opportunity to enjoy healthy home-cooked meals without the hassle! Eliminating the need to plan or shop, HelloFresh delivers delicious and satisfying meals that are easy and fun to make in just about 30 minutes. Gift cards are available at HelloFresh.ca.

So much more than a gift, the benefits of cooking a HelloFresh meal at home are endless, from building healthy eating habits to learning new cooking techniques and bonding over creating a meal together.

CHICKEN TORTILLA KOREAN DAIKON SOUP

Downloadable recipe:

cantina-2-0_recipes_final-chicken-tortilla-daikon-soup

CHICKEN TORTILLA KOREAN DAIKON SOUP

Prep time: 10 min

Cook time: 20 min

Total time: 30 min

Serves: 4

By: Chef Antonio Park

Ingredients:

1 pkg (150 g) CAMPBELL’S^® Soup Kit - Chicken Tortilla

1 carton (900 mL) CAMPBELL’S^® Ready to Use Chicken Broth

1 boneless skinless chicken breast, cubed

1 can (796 mL) diced tomatoes

1 large red bell pepper, diced

1 large piece of dried sea kelp

1 ¼ cups (310 mL) Korean radish (daikon), thinly sliced

½ cup (125 mL) shiitake mushrooms, sliced

1 clove garlic, minced

1 large green onion, chopped

1 tbsp (15  mL) Korean soy sauce

Salt and pepper to taste

Directions:

1. Add soup kit, broth, chicken, can of diced tomatoes, red bell pepper and sea kelp to a large pot. Stir. Bring to a boil.
2. Add Korean radish (daikon), and shiitake mushroom to boiling soup.
3. Reduce heat to low and simmer covered for 20 minutes until chicken is cooked through.
4. Add garlic, green onion and soy sauce toward the end of cooking.
5. Season with salt and pepper.

Recipe Tip:

1. It is important to thinly slice Korean radish (daikon).
2. Garnish with fresh pecorino or parmesan cheese and sesame oil.