175 Best Superfood Blender Recipes - Using Your NutriBullet - Book Review

I just received this book this month!  I absolutely love using my  blender for shakes and my protein ice cream (if you follow me on snapchat: trainitright you know my late night obsession with protein ice cream). Anywayyyyyyy...

These recipes are fast and convenient. They are single servings which means they are great on the go for someone with a busy lifestyle. They are also great from children. From a nutritional point of view, smoothies are a super easy way to pack a lot of nutrients into a relatively small serving size. The only thing with the recipes in this book is that it is written specifically to use for a nutribullet. If you don't have one (like me) and you just have a regular blender they work ok but are slightly smaller than what your blender is usually made to hold.

If you happen to be a lucky person and have a nutribullet then you are all set to go! This ingenious book covers the principles of healthy eating, nutrition and superfoods. There are 175 easy to prepare recipes, smoothies, dressings, dups, soups, sauces and desserts!

All of the recipes in this book by Marilyn Haugen & Doug Cook are made from wholesome foods and are an effective way to increase the overall nutrient density in your diet. Ive tried a few since my diet is a bit more flexible right now and you definitely wont be disappointed.

Tis the season of Pumpkin still. So I tried out the Pumped-Up Fall Harvest Pumpkin Breakfast Bowl on page 88! And it was delicious! If you get the book and give it a try let me know!

You can pick up a copy here: https://www.chapters.indigo.ca/en-ca/books/175-best-superfood-blender-recipes/9780778805595-item.html

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:

Hey Guys! Do you have picky eaters in your family? If you said yes to that question you definitely need to pick up this book! Sneaky Blends by Missy Chase Lapine, the New York Times -Bestselling Author of the sneaky chef has cooked up another great recipe book.

I was sent this book a while ago and since I was on prep and following a meal plan it was hard for me to implement some of these recipes. Now that I have a little more flexibility in my diet I have been experimenting with them quite a bit. I even think that I have found a way to include them into my next prep.

The book was originally launched in September 2016 and retails at $19.99 US and $26.99 Canadian. This book includes recipes for 15 base blends, 75 mouth watering dishes, each using a base blend and also Missy's custom blends cleanse which is a 3 day body reboot. She gives you good tips and tricks on how to start blending and there are amazing pictures of all of the blends!

You don't even have to have picky eaters in your household. I would recommend this book to kick start your own health and help transform your body. Almost everyone has a blender and why no use it to blend your way to better health. This book has 100 sneaky blend recipes that help teach you the power of purees. With recipes you could never dream up yourself Missy will have you craving the most unique combinations.

Why does blending help with your health goals? A study at Pennsylvania State University found that swapping vegetable blends for some of the more high caloric ingredients in recipes helped participants eat 357 fewer calories each day. Thats 2, 500 calories a week!

I give this book a 10/10 and I think it is a must have in every house hold. It will give you tons of variety and options for your meal prep!

Want to know more? Visit https://www.thesneakychef.com/sneakyblends/

Juice Guru - Transform Your Life By Adding One juice A Day - Book Review

I know we have all had our fair share of juices. But buying in a store can be fairly expensive. If you have the luxury of your own juicer or you happen to have gotten gifted one for Christmas even better. Did you know that almost 90% of us don't get the recommended amount of fruits and vegetables in our diet? With busy lifestyles these days its often hard to eat the right amount of veggies. Juicing definitely makes it easier.

I would highly recommend the Juice Guru book by Steve & Julie Prusssack if you are new to juicing and want to have a book on hand to use.  By following the straightforward guidelines in the book, you will take a huge step in transforming your health. It will also help you learn how to apply the science of habit so that juicing becomes an enjoyable practice you adopt for life rather than a short term experiment.

This book demystifies juicing and will help you incorporate this regimen into your daily lifestyle. It includes a 21 day plan that will help you get started that has 100 flavourful fruit and vegetable juices.

Ive tried quite a few of the recipes in this book. Mostly the veggie ones as I don't eat a lot of fruit on prep. One of my favs was the Nothin' But Greens which can be found on page 119 in the power greens section of the book! Give it a try and let me know how you liked it!

The book is available on amazon for purchase:

https://www.amazon.ca/Juice-Guru-Transform-Your-Adding/dp/0778805298

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.”

Study Urges Public Health to Embrace Sunlight Benefits

Just weeks after research warned Canadians that vitamin D deficiency was costing Canadian healthcare $12.5B annually by leading to a higher risk of developing life-threatening illnesses, a new study from the US is supporting the Canadian research and challenging conventional sun exposure advice. The study calls for public health organizations to re-evaluate their current message of sun avoidance and to promote non-burning sun exposure for vitamin D and other health benefits.

The recently published study, written by one of the most qualified and diverse groups of researchers in the fields of pigment cell research, photobiology, melanoma research, dermatology and vitamin D, “The Risks and Benefits of Sun Exposure 2016” by David G. Hoel, Marianne Berwick, Frank R. de Gruijl and Michael F. Holick, has found that insufficient sun exposure is an emerging public health risk.

Published in Dermato-Endocrinology, the report says that the current state of the science behind the risks and benefits of sun exposure suggests that public health advice should be changed to recommend that all men, women and children accumulate sufficient non-burning sun exposure to maintain their vitamin D blood levels at 75 nmol/L (30 ng/ml) especially in northern climates. The research goes further, reporting about the positive benefits of vitamin D and outlines how many other photoproducts produced by sunlight exposure are beneficial to our health.

In Canada, lab tests relied upon by doctors, consider the sufficient vitamin D blood level range to be between 75 to 150 nmol/L or higher in some provinces. Currently 65% of Canadians, or 2 out of every 3, do not meet the 75 nmol/L vitamin D blood level and have insufficient vitamin D levels.

“The results of our study show that to live a healthier life, it’s important for North Americans to increase their vitamin D levels through non-burning sun exposure,” says Dr. Michael Holick, Scientific Advisor for the Vitamin D Society and Professor of Medicine at Boston University Medical Center. “Insufficient sun exposure has become a major public health problem, demanding an immediate change in the current sun-avoidance public health advice. Generating vitamin D with non-burning exposure to the sun every day or under artificial UVB sources can help prevent the development of serious diseases such as cancer, cardiovascular disease, diabetes, multiple sclerosis, osteoporosis and others. Remember that the UV index must be above 3 and your shadow shorter than you are to produce vitamin D from the sun.”

A new Canadian study reported that increasing vitamin D intake could spare 23,000 Canadians premature deaths annually and save Canada $12.5 billion in healthcare spending and associated costs. The study found that Canadians vitamin D levels have been dropping  due to lower sunlight exposure putting more people at risk of life-threatening illnesses.

“More and more research is being published urging individuals to increase their vitamin D levels through non-burning sun exposure,” says Perry Holman, Executive Director of the Vitamin D Society. We need to start looking at UV exposure differently and embrace the benefits while controlling for the risks of overexposure.”

Canadians can get their vitamin D levels checked by their physicians, or online, through a simple 25(OH)D blood test to ensure they aren’t deficient.

About the Vitamin D Society:

The Vitamin D Society is a Canadian non-profit group organized to increase awareness of the many health conditions strongly linked to vitamin D deficiency; encourage people to be proactive in protecting their health and have their vitamin D levels tested annually; and help fund valuable vitamin D research. The Vitamin D Society recommends people achieve and maintain optimal 25(OH)D blood levels between 100 – 150 nmol/L (Can) or 40-60 ng/ml (USA).

To learn more about vitamin D, please visit www.vitamindsociety.org

As the New Year approaches, many people begin to ponder about potential New Year’s resolutions. Whether it be getting into better shape, or advancing your career, the first step in making personal and professional enhancements is shoring up the foundation… which is YOU.  As you develop your New Year resolutions, it is important to prioritize mental health and wellness goals. Chinwe Williams is an associate professor at Argosy University, Atlanta. She also has private practice where she helps many of her patients deal with stress and anxiety. Wellness strategies have become essential for the prevention of physical and mental health illnesses.  Below are a few simple self-care tips that Dr. Williams says you can immediately implement to help you optimize your overall mental and emotional well-being.

Dr. Williams' 6 Mental Health and Wellness Tips

1. Limit the use of technology. Technology holds an important place in our modern society. However, the amount of time we spend on technology is astonishing and can impact us socially and psychologically. While technology can provide a nice escape from life stressors (e.g., Netflix binges and Instagram surfing), our attachment to technology can also breed isolation.  A study looking at human behavior noted a negative relationship with increased social media use and happiness in relationships. Additionally, taking a break from technology is a great way to give your brain some much needed down time allowing creativity to flow in.  Intentional disengagement with your smart phone may lead to intentional and meaningful engagement with others.
2. Take a hike. Thanks to cognitive neuroscience, we know that physical health is a key component of mental health.  The mind and body is not just connected but deeply intertwined.  Our bodies immediately respond to the way we think, feel, and behave. Movement based practices have been shown to boost endorphins, and alleviate symptoms of anxiety and depression. Physical activity can also help clear your head of thoughts making room for sharper focus.  Whether your New Year resolution involves starting a new hobby, losing a few pounds or enhancing your overall health, try to commit to brief, but regular, exercise practices. Yoga, Zumba, or hiking are just a few activities that can calm your mind and your body.
3. Nurture important relationships. Relationships need maintenance, just like anything else. The importance of spending quality time with close friends and family cannot be overestimated. While there are a dozen technological ways to connect with friends, there’s nothing like real face time, specifically sharing the same space and breathing the same air as another human being. Small gestures build strong connections. Plan to spend time with loved ones on a routine basis just to unwind, laugh, and have some old fashion fun. You know that person that keeps popping up in your mind this week? Give him/her a call. It may not be such a random thought.
4. Begin Journaling. The first step in improving your mental and emotional health is recognizing your thoughts and emotions, and understanding the root of them. Expressing yourself through writing can help to ease mental discomfort by releasing negative, destructive emotions.  Begin the practice of journaling by jotting down your thoughts and feelings about events that occurred during the day. Journaling is very therapeutic-it enhances your self-awareness and understanding of what is deeply meaningful to you.  Be sure to start or end each journaling session by including what you are most grateful for.  Gratitude is acknowledging the positive aspects of your life and expressing thanks for them.
5.  Don’t be afraid to say “No”. Although “No” only has 2-letters, it might as well be a four-letter word for some.  At one point or another, we’ve all suffered from the “disease to please.” Saying yes when you want to say no often leads to feeling overwhelmed and sometimes resentful.  It can also do a disservice to yourself and the person making the request. It is important to note that by saying no to that coworker or neighbor means that you are saying yes to other things that you truly value, an afternoon with a loved one, or just time alone re-charging.
6. Be compassionate with yourself. What ever your resolutions are for the New Year, remember to be kind to yourself. Tackling a new challenge is not always easy. The road to progress is pebbled with ups and downs and frequent setbacks. Setting extremely high or unrealistic expectations for yourself increases the likelihood that you may not meet them, which can reinforce feelings of shame or self-doubt. Don't beat yourself up! The key to optimizing efforts toward any goal is to remain persistent, recognize your accomplishments-no matter how small, and to be patient with yourself.

As the holidays draw to an end and the New Year quickly approaches, which mental health and wellness strategy will you begin?