FYI

As my GF would say “and just For Your FYI…”

Here is WebMD’s list of SuperFoods
http://www.webmd.com/diet/features/superfoods-everyone-needs

Just as an aside:
I am, for my own reasons, wary of Soy and IF I am eating it, I make sure it is only Non-GMO sources. Also, being mildly gluten sensitive, I consume ONLY Gluten-Free Oats (*yes, they exist, I use the RedMills brand, but others are available) and I stick to only fat-free, plain Greek Yogurt, or Phage.

To that list I would like to add:
Pomegranate, Cranberry, Raspberries, Spices (esp: Cinnamon, Ginger, Tumeric, Cumin, capsaisin), Garlic, and Broaden Walnuts to “Oil-rich Nuts”, Broaden Spinach to “Dark Leafy Greens” and of course, no list is complete without Avocado.

That said… it would make the list MUCH longer.

🙂

International Women’s Day

Hey Yall,

Today’s post is for the LADIES!! *Don’t worry guys, it’s nothing scary!*

For busy women of all ages, a major concern is getting enough of the foods which provide a boost of essential nutrients. Adequate amounts of folate, iron & magnesium, calcium & vitamin D, vitamin K, and omega-3 fatty acids, are especially of concern for women’s biological health, as well as being/staying properly hydrated. (Yes… THAT, AGAIN.)

In order to get the proper Recommend Daily Allowance (RDA) for nutrients, or the more modern tables for RDI (US/Aus) or DRI (Can) women should aim to eat some (or all) of the so called “Super Foods” which are readily available sources of these essential nutrients.

Folate (folic acid/folacin)
Folate is a water-soluble B vitamin that’s needed for making and protecting DNA, producing new blood, forming new cells, and synthesizing protein Folate has also been tied to a decreased risk of some cancers in adults; including, specifically, breast & cervical cancers in women.

Some great sources include:
Cruciferous Green Veggies – Broccoli, Kale, Spinach, Brussels Sprouts
Avocado
Black-eyed peas, Kidney Beans
Beef/Calf Liver
Nuts – especially almonds, walnuts

Iron (ferrous oxide) & Magnesium
Iron
is an essential mineral used to transport oxygen to all parts of the body. A slight  deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency  can lead to organ failure.
Magnesium is an essential mineral required by the body for maintaining normal muscle and  nerve function, keeping a healthy immune system, maintaining heart rhythm, and  building strong bones; it is also a necessary mineral for the body to uptake & process iron and calcium.

Some great sources of Iron include:
Mollusks – Clams, Oysters, Shrimp, Cuttlefish, Scallops
Animal Protein (esp livers) – beef/calf, chicken/turkey
Squash & Pumpkin (& seeds)
Nuts & Seeds – Sesame, Pinenuts, Hazelnuts, walnuts
Beans & Pulses
Cruciferous Green veggies

Along with these, Magnesium can be found in:
Dark chocolate – high cocoa content >70%
Bran – rice, wheat & oat
Brasil nuts – all nuts, but brasil nuts are highest
Dried Herbs – coriander, spearmint & chives especially
Molasses

Calcium and Vitamin D
Calcium
is very important to ensure strong, healthy bones and teeth; especially in women, in preventing osteoporosis. Calcium is also necessary for muscle function and nerve-signal conduction.
Vitamin D helps you to absorb and use calcium.

Best Calcium & Vitamin D sources in food:
Dairy – milk, cheese, yogurt, cottage cheese
NB:  For those who are NOT dairy sensitive; often sources are “nutrient enriched” or “fortified” (*there is a LOT of speculation as to the TRUE benefit of dairy sources of calcium, but I will leave that up to you to explore – no “politics” on my blog)
Cruciferous Green Veggies (*have you noticed a pattern yet? EAT YO GREENS!)
– Okra, seaweed (wakame) and kale are exceptional sources of vitamin D
Egg Yolks
“Fatty” Fish – salmon, mackerel, trout, herring
Legumes – nuts, seeds, beans, pulses – *Soy, Soy products & Tofu are also great sources of calcium/Vit-D, again IF you are not sensitive to these products – consult your physician
Orange

Vitamin K
Vitamin K, similar to Vitamin B, is not a single chemical substance but rather a family of chemically related substances that go by the general name of “vitamin K.” They are required in blood clotting (even a simple cut), in bone density maintenance, and are imperative in preventing atherosclerosis (arterial calcification). Vit-K has also been cited in prevention of liver and cervical cancers (*and prostate cancers, in men).

Best sources of Vitamin K:
Cruciferous Green veggies
Dark colored berries – blueberries & blackberries are the best sources
Herbs – sage, oregano, thyme
Cauliflower
Cabbage & Romaine lettuces

Omega-3 Fatty Acids (ALA / EPA and DHA)
The Omega-3s (EPA and DHA) can boost heart health and lower triglycerides. And there are studies showing that omega-3 fatty acids may help with other conditions — rheumatoid arthritis, depression, and many morethe fatty acids responsible for brain health and function (*studies have shown EPA/DHA are responsible for prevention of depression and ADHD) & cellular maintenance, especially the myelin sheaths of nerve cells, and with regards to the reduction of inflammation throughout the body.

Best sources of Omega-3s from food:
EPA and DHA
Fish – Salmon, Tuna, Game fish, mackerel, herring
Fish Oil
Algae Oil

ALA – precursor to EPA & DHA
Flax seed/oil

WHEW!! THAT WAS A MOUTHFUL! (*see what I did there?)
Anywho, you can see that a MAJORITY of the essential vitamins and minerals that are required by the body come from the same, overlapping, sources.
There is a REASON that they are part of the list of SUPER FOODS. Not only do they provide exceptional sources of these essential nutrients BUT they are also helpful in maintaining a healthy weight, and physique, due to their being clean foods. Most of the listed sources are also WHOLE foods – 1. Because they’re unprocessed, but 2. because they provide all the macro nutrients (fat, protein, carbs) required by the body, when combined.

Eating a diet rich in these foods, and therefore rich in these nutrients, will help you live a long(er) and health(ier) life, plus you stand a better chance of that Year-round Summerbody and potential 6-pack, we have been working on these last 6 weeks!
**Clever Segue: Have you done your sit ups & Leg challenge for today, yet?**

😉
Happy Eating
xo – Mia

GO Bananas!!

Ok Y’all It’s FRIDAY so let’s start with a JOKE!!

Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Orange – Orange, Who?

ORANGE YOU GLAD I DIDN’T SAY BANANA?!?!

Corny… I know! But always a CLASSIC & kid’s favorite!
Here are some of the benefits to these two “CLASSIC KIDS’ FAVORITE” Fruits!

*click to enlarge*

bananaorangePersonally, I’m a traditionalist when it comes to these bad boys! They come in their own wrappers! Just peel back the skins and VOILA – instant GOODNESS!

After a few rough years in childhood with banana flavoured meds and mushed bananas with sore throats, I simply cannot STAND the “smell” or “mystery taste” of bananas IN things (*ok, the occasional Chocolate chip banana bread, is FINE!) & I prefer the sensory experience of citrus – peels, oils, piths and juicy goodness!

I’ll post a bit more details about Citrus a lil later on this month 🙂

Low blood sugar and want to avoid a sugar binge? Try one of these, today!

Enjoy,
Mia

MARCH is National NUTRITION Month

Hey Body Morphers,

I hope the last few days of week 5 of our Sit-Up abs Challenge is still rocking!

Anywho… It’s NATIONAL NUTRITION MONTH!!  All month long I will be posting blogs / IG pics (*posts) / Tweets about Food / Nutrition – Dietary needs / Recipes

If you have any questions you want answered PLEASE email them to me bodymorphology@gmail.com (*instead of posting as a comment)

Thanks!

 

National Pumpkin Day

So ….
I heard yesterday was National Pumpkin Day!! I’m late but it happens 🙂

Any who just thought I would share A few great things about our orangey, globular, bulbous friends:

• They’re nutritious – low in calories & sodium, high in fiber, protein, iron, B vitamins (the seeds), and beta-carotene.

• They’re good for your inside AND outside! – a great ingredient for skincare products as they contain exfoliating enzymes, plus vitamin A, vitamin C, and zinc, which help brighten your skin.

• They’re FUN! – Pumpkins can be carved, painted, mod podged, and glittered in any number of ways to create beautiful decorative pieces for the fall.

• Not only are pumpkins native to North America, they’re also one of the US’s most popular crops, with 1.5 billion pounds grown each year (& part of tge reason why both Canadian & American Thanksgivings are celebrated with pumpkin-y goodness).

• Plus they are just plain yummy!! Sweet, Savory, hot or cold, solid, liquid & in between. They’re so diverse!

As the most recognizable pumpkin-centric “holiday”, Halloween, is right around the corner, I am posting a couple of my go-to pumpkin based recipes!

I’m not a fan of pumpkin spiced lattes or teas, although I do love a nice pumpkin spiced Snickerdoodle Cookie on a cheat. I will occasionally jazz up my protein shakes with some added pow if I’m in a building phase. Here’s a Pumpkin-Licious one:

Pumpkin Pie Protein Shake

• 1-2 scoops clean vanilla protein (I like Nature’s Whey)
• 1 cup puréed pumpkin (canned, unsweetened or fresh)
• 1 cup plain or vanilla unsweetened almond milk
• 1TB chia seeds
• 1/2 cup raw oats
• pinch nutmeg, pinch cinnamon
• 6 ice cubes

Blend and enjoy – if you want it thinner you can skip the oats or add water.
—————-
I’m probably one of the few people who prefer pumpkin ;and sweet potato as a starch vs dessert base, here’s the easiest recipe ever:

Baked Pumpkin ‘Fries’

• Preheat oven to 375F, cover a cookie sheet with foil & lightly grease with coconut oil
• 2 cups pumpkin – raw – cut into “fries”
(I like 1/4″ thick, 2″ long)
• in a small bowl mix Seasoned Salt, chili powder, garlic & onion powder, nutmeg, dried parsley, black pepper – ground
• lightly cover the fries in coconut oil (I use my hands) & sprinkle with seasoning mix
• bake for 25min, flip & continue baking until crisp
—————
If I’m doing pumpkin as a sweet base, I will typically opt for muffins/cake vs pie – don’t ask me why, I just don’t like it – here’s a kid friendly secretly healthy baked treat everyone will enjoy:

Pumpkin Carrot Muffins

1/2 cup organic honey
1/4 cup organic maple syrup
1/4 cup coconut oil
1 1/3 cup vanilla yogurt
2 cups pumpkin puree
2 large eggs
4 tablespoons orange juice
3 teaspoon vanilla
2 1/2 cup carrots, grated
5 TB Chia Seeds
2 cup whole wheat flour
2 cup all-purpose flour
1/2 cup cold milled flax
2 teaspoon baking powder
2 teaspoon baking soda
2 teaspoon cinnamon
1/2 teaspoon allspice

Preheat oven to 350 degrees F. Line 36 muffin cups with baking liners.

Grate the carrots (I use a box grater and use the second largest sized hole). Set aside.

In a medium sized bowl, combine the carrots, flours, flax, chia, baking powder and soda, cinnamon and allspice. Stir to mix well. Set aside.

Mix room temperature Honey, room temp maple syrup & room temp coconut oil in a large bowl. Beat using a stand mixer or a hand mixer until well combined and smooth. Add the eggs and beat until incorporated. Stir in the yogurt, pumpkin, orange juice, and vanilla.

Add the flour mixture to the sweetener/egg mixture. Stir with a wooden spoon until well mixed, but do not over beat.

Add batter to half fill each muffin cup, making about 36 muffins in all. Bake muffins at 350 degrees for 14-16 minutes, or until cooked through when tested with a toothpick.
Remove muffins from the pan and cool on a wire rack completely.

*you can add dark chocolate chips if you want to make it more of a treat.

Hop you Enjoy them, loves!!
Xo – Mia

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Foodie Friday :: Bonus Post!

Hey BodyMorphers,

Since I’ve had to switch up the schedule with the CanFitPro Show, I’m throwing in an Alley-Oop, from my sister’s Site http://imalittle.com/ >> She posted my go-to Feel Better Boo recipe For Turkey meatballs & Tomato Soup, and added our new found gem Quinoa Pizza Bites! Yumm-O!

Check it out HERE > http://imalittle.com/quinoa-pizza-bites/

Enjoy!

xo – Mia

Something New :: Luna & Larry’s DCCB

Happy Friday everyone!

This is the second week of my SOMETHING NEW series.

Originally I had planned to write a short blog on the intro to Hatha-Flow Yoga Class that my ACES and I took at YogaTree Midtown (their Yonge/Eglinton Location), but, as I am adding my 2cents to the Team Recap blog on http://2tbfitness.com/2012/08/10/aces-fit-link/ I thought to myself… HEY, HOMEY… Why not write about some other thing New? And, I said to myself, I said… YEAH, But WHAT?!

And as I walked into my house, I remembered that I had bought something New earlier this week!

So… without too much further ado I present to you my Testing and Review of

Luna and Larry’s Dark Chocolate Coconut Bliss.

Now, I know what you’re thinking “OMG Mia has lost it, she’s sampling ICE CREAM?!” But there’s a method to the madness. I swear! Anyone who knows me, knows I’m a frozen treat FIEND! Especially Ice Cream. This one is SPECIAL. Not ONLY is it Soy & Dairy Free, Completely Vegan and Certified Fair Trade, BUT it’s HELLA YUMMY!

I only had 2 TBSP – I told you, method & tasting – no bingeing here!

As you’d expect, the “too good to be good for you” is too good to be true, and it STILL packs a worthy 220cals per half cup, but it’s only 15g of Sugar and it’s from pure Agave Syrup, and fresh pressed Coconut Milk. It’s alkali pressed FT Cocoa, and with just a touch of FT Vanilla, it still has a little, and may I say, pleasent Coconut undernote.

If you’re jonesing and MUST have some dessert, I would definitely recommend this one.  Beyond the “feel good” fair trade/organic & renewable sources, it’s feel good for the waistline, too.  It carries a few grams less fat (but “better” fat), and much less sugar (again, from cleaner sweetener sources) than ANY “real” ice cream.  Additional plus side: it takes the edge off WAY BETTER than any “diet” or low-fat fix brand, I’ve tried to date.

This is the only flavor I’ve tried, yet, but there are TONS!

PLEASE ENJOY RESPONSIBLY! – oops! Another slogan infringement, but definitely applies!

xo – Mia