Nutritionist Dr. Lindsey Duncan dishes on the top 7 superfoods for women

See what superfood expert Dr. Lindsey Duncan recommends as the new superfoods for women

My top choice: Coconut water - it's great as a post-workout drink and it's a terrific and refreshing alternative to caffeinated energy drink.

Gwenyth Paltrow's Workout Prep and Meal Plan for Iron Man 2

Goop.com recently posted GP's daily prep for getting in shape for Iron Man 2. Check it out here.

I've been slowly incorporating some of Tracy Anderson's incredible moves into my daily routine and although not-so-simple, the results are fantastic.

Can we eat to starve cancer?

A friend sent me this TED Talks video by William Li and I just had to share it. Once you watch it, you'll understand why.

Superfoods for Superwomen

Check out this list from Health.com - it's a great reminder of some of the healthiest (and yummiest) foods. Click on the individual images for a detailed description of the therapeutic benefits.

Cheers!

Fitness Friday - 5 moves to get you in shape!

I came across this video from the Today Show featuring fitness expert Jackie Warner's 5 moves to get you in shape this summer. The exercises are easy to do at home as long as you have an exercise mat and 2-5lb weights. I especially like the "crunchless abs" move... it's great for toning the core!

Here's a summary of the moves:

1. Deadlifts for the hamstrings and glutes paired with front arm raises to work the front of the deltoid for shapely shoulders. Jackie reminds us to only lower the weights to the knees at the bottom of the deadlift and to not lift the dumbbell above your shoulders on the arm raises.
2. Plié squats for the inner and outer thigh as well as some "booty work" with lateral arm raise to work the medial deltoid.
3. Squats with overhead press — remember form on your squats: "knees should be kind of over the ankles, so pop the booty back . . . toes should be kind of coming up. Your back should be arched and thrust a little forward at the top.
4. Famous for her crunchless abs, Jackie included the core move of bringing the elbow to knee on all fours to work obliques and back. This challenging exercise can be done with or without a hand weight. Jackie says this is a great move for toning the muffin top. "You need to have a strong back to have a beautiful core."
5. The "classic yoga move the bridge," to work your glutes and hamstring, paired with triceps press for toning the back of the arm.

Healthy Baking Substitutes: What they are and why they're good for you.

I was inspired to write about healthy baking substitutes after baking those incredibly delicious carob brownies (last post). The addition of carob definitely added to the healthy aspect of the brownies, but I also replaced many of the 'conventional' baking ingredients with healthier (and tastier) alternatives. This dessert was incredibly easy to prepare, but it's not always easy to know what body-friendly alternatives exist and how to appropriately alter the measurements of the substitutes.

I found this extremely helpful common ingredient substitution guide from allrecipes.com which I refer to on a regular basis. This guide allows me to modify any recipe - whether originally healthy or not. Of course these substitutions may not always create the same tasting dish you're used to but as with anything else, practice - and a little modification here and there - makes perfect. Once you start incorporating these healthy baking alternatives into your diet you will begin to develop an appreciation and joy for the new flavours as well as feel less guilty about "over-indulging". :)

Below are some of the ingredients I used in my carob brownies recipe: Blackstrap molasses and pure maple syrup were both used as alternatives to sugar and unsweetened applesauce was used as a substitute for butter/oil. 

Blackstrap molasses is formed as a concentrated by product to the refining process of sugar cane into table sugar. Unlike refined white sugar and corn syrup which are a poor source of nutrients, blackstrap molasses is a healthy sweetener that contains a variety of minerals that are beneficial to your health. It's an excellent source of manganese and copper and a very good source of calcium, magnesium, potassium and iron. Manganese and copper (see biological role) both function as cofactors in a number of enzymes, one being superoxide dismutase that acts to protect cells from free radical damage (see Antioxidant Therapy). Calcium and magnesium are critical for healthy bone development, potassium for proper muscle contraction and iron for energy production.

Maple Syrup is extremely rich in manganese and zinc, both of which are vital for optimal immune function. I used Canada #2 pure maple syrup (also known as Grade B) which differentiates itself from the other types through its nutrient-rich content and dark amber colour. Grade B maple syrup is also rich in B vitamins and amino acids which are the building blocks of protein. This specific type of syrup is actually recommended for the Master Cleanse which I did in August 2009 for 13 days. The results were phenomenal and I definitely plan to write about my experience. Stay tuned :)

Agave Nectar is another sweetener alternative but it's less often used in baking and more so as an addition to cold and warm beverages/meals. It's extracted from the interior core of the Blue Agave plant that's native to Mexico. It's low-glycemic index* makes it a healthier alternative to other sweeteners as it doesn't lead to rapid increases in blood sugar levels.The sweetness in agave nectar comes from inulin - a complex carbohydrate that is naturally found in many fruits and vegetables.

Finally, I used unsweetened applesauce to replace oil/butter. Applesauce is commonly used as a fat substitute in baking. Other fruit purees that are often used include banana, pumpkin and squash. However, applesauce is my primary choice as it's readily available, affordable and it contains more pectin than the other fruit purees which means enhanced moistness.

There you have it - a few healthy baking substitutes that offer nutritional benefit without compromising on the taste.

Happy baking!!




*The glycemic index is a chart that measures how greatly and how rapidly a particular food raises blood sugar levels.

Carob: An alternative to cocoa

I came across a recipe for 'incredible carob brownies' this morning and I decided to give it a try. It's my first time baking with carob - but from what I've read it has many therapeutic benefits and is a healthy alternative to cocoa. 

The pod-bearing carob tree (Ceratonia siliqua) originates in the Mediterranean. Its tropical seed pods are referred to as "carob". The unripe seed pods resemble green-beans. 

Once ripe, the carob seeds can be removed from the pods and are completely edible. Carob powder is formed by toasting the seeds and subsequently grinding them.

Why is carob considered a healthy alternative to cocoa? 

There are 2 main reasons for this. The first one being that carob, unlike cocoa is naturally caffeine-free. Secondly, unlike carob, cocoa contains theobromine (xantheose) which is responsible for the bitterness in dark chocolate (>70% cocoa). Theobromine is similar in structure and effect to caffeine and is the cause for what is known as "chocolate poisoning". This is most well known to occur in domestic animals- namely dogs and cats, as they are extreme slow metabolizers of this compound and as a result it can last up to 20h in their bloodstream. In humans, theobromine is metabolized quickly and can only become toxic when consumed in large quantities. Its toxicity - like that of caffeine - is a result of its stimulant effect on the brain and heart. So to those dark chocolate lovers (including myself) we should be cognizant of our daily dark chocolate intake. The recommended daily amount is ~ 3 small squares.

What are the therapeutic properties of Carob?

Besides being a terrific source of insoluble dietary fiber, carob contains polyphenolic compounds which have antioxidant properties. Carob is also rich in its protein content and contains high amounts of calcium, potassium and magnesium, as well as iron, manganese zinc and copper to a lesser degree.

So, you must be wondering how my carob brownies turned out?

 They were absolutely rich and delicious...and on that note, I think it's time for seconds.

References:

J. Agric. Food Chem. 2009, 57(7):2999–3004

Plant Foods Hum Nutr. 2009, 64(4):286-92

Credit to http://tree-species.blogspot.com for carob tree pod images.