Wednesday, August 31, 2016

Health Benefits Of Mushrooms You Need To Know

Health benefits of mushrooms are among the most highly regarded nutrient sources according to experts and no matter what variety, they do have their share of powerful minerals and vitamins that can provide many of the ones needed by the body.

Health benefits of mushrooms are no joke

You may not be totally aware of it, but mushrooms do carry a powerhouse of nutrients that some even have more of compared to the usual food sources that we have grown accustomed to.

Vitamin D

Surprisingly mushrooms are one of the very few dietary sources of Vitamin D, which is critical in maintaining heart and bone health. Mushrooms that are exposed to sunlight when they grow product Vitamin D.

In fact, scientists found out that mushrooms, when exposed to high levels of ultraviolet B just before they are harvested to be sold at the market converts many, if not most, of the active plant sterols found in them and changes it to vitamin D.

Many mushroom producers in the United States are producing Portobello mushrooms fortified with natural vitamin D. An 85-gram serving of these mushrooms provides no less than 400 IU of vitamin D, which is almost half of the 1000 IU daily requirement of vitamin D prescribed by nutrition experts.

Immune -booster

The American Society for Nutrition, based on a recent study, found that button mushrooms help boost the immune system by increasing the production of antiviral substances and other proteins released by the cells to help protect and repair the body’s tissues.

A separate study also found that mushroom also enhances the maturity of cells in the immune system called the dendritic cells from the bone marrow. This helps the body ward off diseases and strengthens the immune system to defend the body from invading microbes.

High in antioxidants

Especially the portobello and crimini varieties, these mushrooms have been found to contain large amounts of antioxidants that help the body fight off free radicals that result from oxidative stress.

Researchers from the Penn State University declared that mushrooms have one of the highest values of oxygen radical absorbance capacity (ORAC) values.

Boosts metabolism

Among the many varieties of mushrooms, those with the highest amounts of vitamin B are the crimini, button and oyster mushrooms. They have high amounts of vitamins B2 and B3.

These are just some of the many benefits of mushrooms for the body and make sure you have a bunch of these to go around with your regular meals.

The post Health Benefits Of Mushrooms You Need To Know appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Whole Head Transplant May Get The Go Signal By Early 2017

Whole head transplant may seem like a story fresh out of the movie screen, but is in fact a true story that will be able to indeed break world records for a successful attachment.

Whole head transplant gets mixed reactions

There’ll be those that will believe and there are those who don’t. But once the procedure becomes successful, Russian paraplegic Valery Spiridonov, he just might have a new lease in life.

This is going to be another chance at a medical breakthrough for Italian neurosurgeon Dr. Sergio Canavero, who will be partnering with Chinese surgeon Dr. Xiaoping Rin and have started preparations in the next few months preceding the controversial head transplant procedure.

Chance to be normal

Spiridonov has been suffering from Werdnig- Hoffman Disease since he was very young. This is a rare yet often fatal health condition that breaks down the muscles and dissolves the tissues. 

Spiridonov is hopeful that they do not get to see any unlikely predicament over the preparations and even during the highly-sensitive procedure. He also points out that he totally rests his hopes on the success of the operation and hopes to rid himself of the disease that has plagued him since childhood.

Too good to be true

There are many experts from the medical community who are expressing their great concern over the process itself, after giving rise to questions about whether the procedure would be successful or not.

For his part, Canavero is publishing his plans and detailing it daily, confident that he will succeed in the procedure after it has been successfully tested with mice along with some evidence of studies and experiments highlighted in the journal Surgical Neurology International.

Skeptics, however, abound claiming that since the procedure has not yet been tested on humans, the complexities of the procedure may be too difficult and could end killing the patient.

Others also raised concerns that Canavero may be extremely over-estimating his capacity and his team in conducting the procedure. While others are criticizing Canavero for promoting what they call junk science and may only end up creating only false hopes.

Big team of surgeons and support staff

Canavero said that the procedure would require no less than 80 surgeons and may cost a lot of money to the tune of tens millions of dollars. But he is confident that it will all be for the best as he expressed a 90 plus percent chance that the procedure will become successful.

The post Whole Head Transplant May Get The Go Signal By Early 2017 appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Chemicals In Household Products Could Kill

Chemicals in household products contain different cleaning agents that can be harmful to the body, especially in the lungs where Gasses may also affect the respiratory system.’

Chemicals in household products often gets the risks on the side.

In a study by a team of Norwegian researchers, they saw that people who are in regular contact with cleaning agents and detergent are more likely to face the risk of getting chronic obstructive pulmonary disease or COPD.

The condition also includes emphysema and chronic bronchitis.

Using data from the European Community Respiratory Health Survey, they were able to analyze data of over 5000 women over a 20-year period.

They found that those who work as cleaning assistants have an increased risk of cardiopulmonary problems. The same goes with those you perform the cleaning themselves, with no less than 14 percent.

Toxic ingredients

High concentrations of cleaning and detergent agents that are incorporated into these cleaning agents. Inhaling some of these vapours may cause you to start having symptoms.

Benzalkonium chloride

A powerful chemical that is also called a quaternary ammonium compound and is often used to disinfect households, hard surfaces and floors.

Chlorine based agents

Also known as sodium hypochlorite. It is commonly used as an active ingredient for bleach.


Scent agents that are powerful enough and lets off vapour that may be harmful to the respiratory tract and lungs.


These are common active ingredients found in liquid hand wash, clothes and dishwashing detergents

COPD kills

According to the Healthy Lungs For Life Campaign, around 25000 people in the United Kingdom die every year due to COPD. These are often characterized by damage to the walls of tiny air sacs in the lungs for those with emphysema.

For those with chronic bronchitis, it is often characterized by inflamed airways that have thickened and clogged with thick mucus.

Experts advise to always use a mask or a covering for the nose and mouth to protect it from vapours of these substances from entering the body.

Goggles are also advised to be worn during cleaning to also avoid getting the eyes contaminated with the substances and its vapours, along with gloves for the hands to avoid skin contact.

The post Chemicals In Household Products Could Kill appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Critics Slam McDonald’s For Misleading TV Ad

Critics slam McDonald’s suggesting that the company knows better that simply removing preservative ingredients does not change the fact that the nuggets may still not be a healthy option for children.

Critics slam McDonald’s for misleading the public

The criticism stems from the release of the recent television commercial of McDonalds where the narrator states “we all want what’s best for our kids,” despite the fact that these chicken nuggets are still processed food that contains unhealthy fat and sodium.

“That’s the defining line that sets up the whole ad,” says Emily Mardell, a registered dietitian in Edmonton, pointing out that the ad suggests they are serving food that is good for kids.

Center for Health Science and Law in Ottawa Bill Jeffery agrees with Mardell, saying that the fact that these McNuggets are still deep fried and laced with salt clearly makes it something that should not be consumed regularly, especially for children due to its adverse impacts on health.

Hear nothing of it

But despite the clamour from numerous influential groups and individuals in the industry, Adam Grachnik, McDonald’s spokesman said that their move to improve their Chicken McNuggets is just the start of something big.

He points out that the company is already pushing its way to develop more health-inclined substitutes as they embark on a journey to be better. This, according to Grachnik, becomes the first step in reshaping their public image.

The chicken nuggets were allegedly found to contain several unhealthy food additives including one used for vegetables oils containing a preservative called TBHQ.

Does not change much

Health experts, however, point out that by removing one object from each of the nuggets does not make any compelling evidence that their food becomes healthy to eat.

“These are still foods that are high in fat, high in sodium. They’re not the types of foods that you want in the everyday or even in routine intake for children,” says Mardell.

According to McDonalds, a serving size of four pieces of is equivalent to 9 grams of fat and 300 milligrams of salt. This is already 25% of the recommended daily requirement in the body.

However, this does not include the dipping sauce that goes along with each order of the nuggets. Each small packet packs a lot of salt and other ingredients, equivalent to a serving order of the nuggets.

McDonalds has already started replacing their McNugget’s inventory as well as seeing it to full fruition. Almost all service fleet of McDonald’s in the greenery and in the United States and Canada.

The post Critics Slam McDonald’s For Misleading TV Ad appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Oh Em Gee Veggie Burgers from my new cookbook!


Hubba, hubba, now that’s what I call a veggie burger glam shot! Served with rippled sweet potato chips and a dill pickle, what else could you want in life?!  

Today I’m so excited to share one of my favourite recipes straight from my new cookbook, Oh She Glows Every Day! The countdown to the release is onnnnn…this Saturday September 3rd in Canada (including Indigo, Costco, and more!), and Tuesday September 6th in the US. I honestly can’t believe it’s almost here, and I can’t thank you enough for all your support and excitement.

Don’t forget, if you order online or pick up a copy in-store before September 13th, 2016, you can snag my OSG Every Day Bonus Recipe Bundle which has 7 brand-new recipes (not found in the book or blog), and 4 preview recipes from the book. So much recipe goodness going down!

I’m also hosting a fun Insta giveaway for a signed copy of both Oh She Glows Every Day and The Oh She Glows Cookbook! One lucky winner will receive a signed copy of both cookbooks, mailed straight to their doorstep as a special gift from me. Please see my Instagram post for all the deets.

Okay, now let me talk about these veggie burgers for a hot second. They are my newest veggie burger addiction. I tested a ton of them for this second book (you know I take my veggie burgers seriously) and these are the ones that everyone—kids, husbands, veggie-burger skeptics—loved. I hope you’ll gobble them up, too!






Oh Em Gee Veggie Burgers

Vegan, soy-free

Packed with sweet potato (or butternut squash—your choice!), black beans, barbecue sauce, garlic, and an array of flavorful spices, this veggie burger bakes up perfectly and holds together well. I’ll admit these burgers are a bit involved to prepare, but I think the work is worth it, because this recipe makes a big batch, enough for 12 patties, which you can freeze for later. To save time, I recommend roasting the sweet potato, toasting the walnuts, and making the 9-Spice Mix in advance. Also, be sure to chop all the ingredients very finely and evenly, as this will help the patties hold together. I always recommend that you read the entire recipe before you begin, but this is especially true here since there are quite a few steps. This recipe is from Oh She Glows Every Day. Reprinted by permission of Penguin Canada, a division of Penguin Random House Canada Limited.

11 or 12 patties
Prep Time
40 Minutes
Cook time
25 Minutes
Total Time
1 Hour, 5 Minutes


For the burgers:
  • 1 1/4 pounds (565 g) sweet potato or butternut squash (see Tip)
  • 1 tablespoon plus 2 teaspoons (25 mL) extra-virgin olive oil
  • 1 cup (100 g) walnuts, finely chopped, or 1/2 cup (75 g) hulled sunflower or pepita seeds
  • 2/3 cup (95 g) finely chopped onion
  • 3 tablespoons (45 mL) minced garlic (6 or 7 large cloves)
  • Two (14-ounce/398 mL) cans black beans, drained and rinsed
  • 2 to 3 tablespoons (14 to 21 g) 9-Spice Mix (p. 258, Oh She Glows Every Day) or this one, to taste
  • 1/4 to 1/2 teaspoon fine sea salt, or to taste
  • 1/4 cup (8 g) lightly packed fresh flat-leaf parsley, finely chopped
  • 1/3 cup (75 mL) Easy Barbecue Sauce (p. 255), or store-bought
  • 1 cup (70 g) spelt bread crumbs or breadcrumbs of your choice
  • 2 tablespoons (17 g) gluten-free oat flour
Topping suggestions:
  • Homemade Vegan Mayo (p. 269) or this one, or store-bought
  • Easy Barbecue Sauce (p. 255), or store-bought
  • Sliced avocado
  • Sliced red onion
  • Sliced tomato


  1. Preheat the oven to 375°F (190°C). Line an extra-large baking sheet with parchment paper.
  2. Peel the sweet potato and cut it into 1/2-inch cubes. You should have about 4 cups. Spread the cubes over the baking sheet and toss with 1 tablespoon of oil. Season with salt. Roast for 15 minutes, then flip and roast for 15 to 20 minutes more, until fork-tender.
  3. In a large skillet, toast the chopped walnuts over medium heat for 5 to 6 minutes, until fragrant and lightly golden. Transfer the walnuts to an extra-large bowl (trust me when I say extra-large as there is a lot of dough to mix).
  4. In the skillet, heat the remaining 2 teaspoons oil over medium heat. Add the onion and garlic, stir to combine, and sauté for 3 to 5 minutes, until softened. Transfer to the bowl with the walnuts.
  5. In a food processor, pulse the beans until you have a mixture of bean paste, chopped beans, and fully intact beans. Be careful not to overprocess them, as you still want a bit of texture. Transfer the beans to the bowl. (You can also mash by hand if necessary.)
  6. Measure out 2 lightly packed cups of the roasted sweet potato and transfer to the large bowl. With a fork, mash the potato into the other ingredients in the bowl until the potato is almost smooth.
  7. Add the 9-Spice Mix, salt, parsley, barbecue sauce, bread crumbs, and oat flour to the bowl. Stir until thoroughly combined. You can knead the dough together with your hands if that’s easier, or just keep stirring (it’s a great arm workout!). Taste and adjust the seasonings, if desired.
  8. Scoop a heaping 1/3 cup of the dough and shape it into a round, uniform patty, packing it tightly as you rotate the patty in your hands. Place the patty on the lined baking sheet. Repeat to make 11 or 12 patties total, setting them at least an inch apart.
  9. Bake for 15 minutes at 375°F (190°C), gently flip with a spatula, and bake for 10 to 20 minutes more, until firm and lightly golden. Cool on a cooling rack for about 10 minutes before serving (this helps them firm up). Serve the patty in a bun along with your desired toppings. We love the combo of vegan mayo, BBQ sauce, avocado, lettuce, and tomato! 
  10. Let any leftover patties cool completely before storing in an airtight container in the fridge for up to 3 days. You can also wrap the patties individually in aluminum foil, place in a freezer bag with the air sucked out, and freeze for 3 to 4 weeks. Thaw completely on the counter or in the fridge before reheating in a greased skillet over medium-high heat for a few minutes on each side.


  • Tip You will need 2 cups of roasted sweet potato (or butternut squash) for this burger recipe. Any leftover roasted potato or squash can be served alongside the burgers, so feel free to make extra.
  • Make it gluten-free Use gluten-free bread crumbs instead of spelt bread crumbs.
  • Make it nut-free Use hulled sunflower seeds or pepita seeds instead of walnuts.
  • Make it kid-friendly Shape small patties and serve them on slider buns. They are the perfect size for precious hands! You may also consider reducing the spice mix slightly depending on how much your kids enjoy spice.


A couple quick notes:

This recipe hasn’t been posted to the Oh She Glows Recipe App yet since I have to shoot a new photo for it, but it will be coming soon!

Also, just a heads up that there won’t be a Friday FAQ post going up this week. Unfortunately, my little one is quite sick so I don’t think I’ll be able to get to it. Thanks for your understanding.

Photography credit (top photo): Ashley McLaughlin; all other photos: Angela Liddon

The Old School Patron Saints of Iron: Part 1

In the golden pre-steroid era, spectacular gains were made using primitive methods and regular food.

In the golden pre steroid era, men made spectacular gains using primitive equipment, primitive methods, and regular food. Nowadays we are plagued with the curse of too many choices. We suffer from paralysis by over-analysis. Modern fitness adherents and bodybuilders are so bedazzled by the newest and the latest that they forget the lessons of the past. There was a time when ultra basics were all there was. The elemental practices and core themes in progressive resistance, nutrition, and rest need be mastered before moving on to exotic variations of these core themes.

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Tuesday, August 30, 2016

Optimizing Hydration To Enhance Performance And Survival

Optimizing hydration in fact means more than just getting your full 8 glasses of water a day and there needs to be a good understanding of how your body should be properly making the best out of it.

Optimizing hydration is essential for living

Hydration is important to maintain human survival, as the body is typically made of 60 percent water and the muscles are in fact made up of 80 percent of it.

Water is responsible for helping transport all the essential nutrients, vitamins and minerals for the body to sustain and nourish it, but truth be told, water is more than just that.

Water aids in diets

Water had been found to be a very effective for weight loss and diet programs, Studies published in the journal Obesity reveals results of research that having half a liter of water or about 500 milliliters before a meal can increase chances of losing weight when dieting.

It was responsible for making those who drink water feel full prior to the meal and reduced the calories consumed by those who dieted.

Water promotes power production

Studies show that dehydration is responsible for sapping out the energy of athletes during competitions. The researchers also found out that sweating can also cause body-mass loss by as much as 3 percent.

Replenishing spent fluids in the body can actually be enough to jumpstart the body into enhancing energy for extended physical performance over time.

Water boosts metabolism

German researchers shared findings of research that metabolism can be increased by as much as 30 percent for about 30 minutes by just drinking half a liter of water, or about 500 milliliters. This also equates to a total of 25 calories just by drinking water alone.

The researchers claim that you can burn no less than 200 calories a day just by drinking 4 liters of water in a day.

Optimizing hydration can help athletes a lot

Proper hydration, especially for athletes is crucial to enhance performance and maintaining it at a high level.

Another ideal hydration medium is coconut water, which can help provide the body with several nutrients and minerals that can help boost energy-giving nutrients.

Among the key nutritional values that you find in coconut water are the following;


This is a crucial nutrient that promotes good heart rhythm and muscle function.


Just enough amounts of sodium in the body is essential in regulating blood volume, quenches the sensation of thirst, promotes muscle contraction and cardiac rhythm.


Magnesium aids in protein metabolism and helps maintain the electrical charge of the cells to enhance muscle function and regulates calcium to avoid overloading.


This plays an important role in bone health, as well as with the transfer of energy by helping in muscle contraction and control nerve functions.


Plays a crucial role in bone health and muscle contraction.

The post Optimizing Hydration To Enhance Performance And Survival appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Parkinson’s Protein Test May Soon Help Diagnose The Condition

Parkinson’s protein test may soon become a standard diagnosis procedure where researchers were able to find on a seemingly ‘sticky’ protein molecule found among dementia sufferers.

Parkinson’s protein test may revolutionize therapy and possible prevention

Researchers from the University of Edinburgh, whose study was published in the journal Annals of Clinical and Translational Neurology.

Initial results of the study shows that sample numbers, although a bit few, proved very accurate and were consistent in finding these sticky protein clumps in the brain, especially with those diagnosed with Parkinson’s disease.

The study involved collecting samples of spinal fluid from 38 dementia and Parkinson’s patients, where they used a highly-sensitive process to search for a protein molecule called alpha-synuclein.

This type of protein molecule is found in normal and healthy brains, but it is when it clumps together that problems start to occur and has been shown to manifest in the brain of those patients.

They also accurately identified 19 out of 20 samples or an astounding 95% rate for Parkinson’s patients and three positive indicators for three who were believed to be at risk of later developing the condition.

Facts about Parkinson’s disease

Parkinson’s disease is a degenerative brain disease the results to the loss of nerve cells and progresses over time. There is still no established test that could detect the early signs of the condition or determine levels that would measure its effects on the brain.

Symptoms are often characterized by depression, poor gravitational balance, tremors and muscular rigidity, among others.

It also affects tens of millions of people all over the world and there is no cure that has been successfully developed to help treat this disease.

Further tests needed

Although many from the medical community lauded the breakthrough findings, calls for additional and equally in-depth studies are needed to come to establish those discoveries as conclusive evidence to push for other developmental researches for treatment and possible effective intervention.

“We hope that with further refinement, our approach will help to improve diagnosis for Parkinson’s patients,” says Dr Alison Green from the University of Edinburgh. “These people could then be given the opportunity to take part in trials of new medicines that may slow, or stop, the progression of the disease.” 

The Parkinson’s Disease Foundation reports that around 60,000 Americans are diagnosed with this condition each year and may only get worse as this does not include those that are not reported.

The post Parkinson’s Protein Test May Soon Help Diagnose The Condition appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Cocoa Extract Boosts Health And Can Promote Better Heart Health

Cocoa extract boosts health ideally according to experts, except that many chocolate brands in the market contain much amounts of sugar and other additional ingredients that may not bode well for good health.

Cocoa extract boosts health with vast amounts of nutrients

Researchers reveal that there is new evidence that points to cocoa extract containing a certain for of nitric oxide that is responsible for causing blood vessels to dilate. This can be a way in which the cardiovascular system can thwart of problems like high blood pressure or even help prevent stroke.

This was the initial findings by a research group from the Yale University Prevention Research Center where they hope to further go deep into their study and are recruiting for volunteers for a four-year study related to this.

A separate study last year reveals that findings show that it produces antioxidant compounds known as flavanols and polyphenols that improve blood flow.

Problem with popular chocolate types

Essentially, chocolate- in its pure form as cocoa extract – contains a lot of beneficial substances that help promote better health for the body, however, commercial chocolate brands come in candy form that also contain large amounts of sugar as sweeteners and other additional ingredients.

There are studies to prove that having more than enough chocolate candy bars can cause people to gain weight, especially older women.

A three-year study on chocolate consumption among older women concluded that chocolate consumption has been linked to increased weight gain.

Upcoming research

The researchers are inviting volunteers to participate in a four-year study that are willing to undertake a cocoa extract test. The ideal participants are those aged 60 up for men and 65 up for women.

But don’t be misled into thinking that they will be given chocolate bars throughout the study process, but in fact be provided with a regular diet containing a specimen made from cocoa extract. The “test” samples won’t even taste close to chocolate candy bars but will have a similar amount of cocoa extract like having 1000 calories of dark chocolate.

The participants won’t even know if they are consuming cocoa extract or a placebo, in the hopes of avoiding any bias that may arise from their awareness of consuming such a product.

The researchers are hoping that they may be able to find the answers on how cocoa extract can largely benefit health and also pave the way for future researches into medical breakthroughs

The post Cocoa Extract Boosts Health And Can Promote Better Heart Health appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Child Immunization Becomes An Alarming Concern

Child immunization, according to the American Academy of Pediatrics (AAP) during a recent survey reveals that parents believe that vaccinations ate no longer necessary for children and may start to sound alarm bells soon.

Child immunization is still important

Contrary to popular belief that immunization should be an essential preventive measure for many diseases like flu and other health conditions, vaccination has been proven to ward off some deadly virus or bacteria.

A years-long research conducted by the AAP showed the marked increase of the reduced number of children going through vaccination compared to recent years, with parents either delaying or even refusing to have their children undergo vaccination.

Vaccines help prevent disease

Success stories have always been tied up with the need for vaccination as it was able to prevent no less than 322 million ailments, according to the Centers for Disease Control and Prevention. Many of the world’s most dangerous diseases are now fading into oblivion because of the advent of vaccinations back in the past.

Although they did not specifically point out what specific diseases were those vaccines targetted to address, but the fact that the public’s mindset is shifting and tends to be growing, not is a better time to in still measures to avoid it from further compounding.

The survey involved more than 600 paediatricians when it was started back in 2006 and another one back in 2013 to estimate the number of those having a change of heart on the process.

Call to action

This alarming concern is starting to push doctors and paediatricians to educate the public about the importance of vaccination, which has been proven to even prevent deaths associated with several communicable and those once thought responsible for many epidemics in the past.

Some, on their own initiative, have been coordinating with their respective local health authorities to drive campaigns on vaccination and immunization, especially among young children.

The World Health Organization reports that the world can be safe from major diseases with the help of proper vaccination and immunization, as millions of children all over the world continue to die from diseases that can be avoided by it.

It could prevent as much a 2 to 3 million deaths per year especially among poor and less-developed countries where deaths are caused by tetanus, diphtheria, whooping cough and measles, among others.

The WHO believes that vaccination and immunization is the most effective and cost-efficient health intervention to address these problems.

The post Child Immunization Becomes An Alarming Concern appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

The Fallacy of Supplements

You are not the athlete in the commercial so why are you supplementing like them?

It’s hard to watch sports these days without getting bombarded by commercials for supplements. Gatorade insists you need their products to recover. Advocare shows ripped athletes doing incredible feats of fitness (with the aid of their product, of course). And Muscle Milk encourages you to be like Steph Curry. But you aren’t Steph Curry.

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Simple Does Not Mean Ineffective

You don't have to have a million dollar facility to get strong and fit.

If you are a powerlifter, a competitive Olympic lifter or a CrossFit Games competitor, you have my permission to stop reading. But, if you are like all the rest us- you know, folks who want to be strong, trim down, and keep your engine tuned- this is for you.


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Monday, August 29, 2016

Sorry, Not Sorry: Things That Don’t Require An Apology

It had been a long day in the trenches of mothering, working, striving to hit that ever-so-delicate balance of doing everything and feeling as though I’m losing.

SorryNotSorry-Sock-450x338I stumbled a bit walking across the living room and out of my mouth came, “I’m sorry.” A phrase I use so frequently and often, without thinking. It gave me pause this time as I had muttered it to a sock.

It’s funny at face value that in my exhaustion I had apologized to a small, inanimate object, except that this kind of “I’m sorry” has become a way of life for so many of us. A blanket statement we use for taking up any kind of space, anywhere. This particular evening as I stood staring at the sock, whose presence I felt I had somehow disrupted, and that was clearly not staring back at me, I decided I had had enough.

I have learned to say “I’m sorry” for standing, sitting, existing in spaces. I apologize when people bump into me, choose to get too close to me, or block my way of passage. I have learned to apologize before speaking, if I become passionate—and certainly if I cry.

My favorite way to move forward in any kind of growth productively is just to get curious about my own behavior.

After my sock stand-off, I started paying attention to when I apologize. What I found is that I’m not sorry. Not all of the time, anyway. Not for all of the things for which I usually apologize. It feels like a leftover habit from a time when I was obsessed with all of the ways I didn’t measure up. One more way to shrink myself, to disappear, to make myself easier to digest.

I notice this same behavior in so many of my female peers. Apologies before speaking up, if sharing an opinion or idea, if someone runs into them, and even before making completely reasonable requests. Apologies that are notably unnecessary.

Here are a few things that I am no longer sorry for (and thus will stop habitually making apologies for):

For my body’s appearance.

I’m not sorry I look the way I do. I’m not sorry if anyone finds displeasure in looking at me or if they can’t empower themselves to look somewhere else. I don’t agree that I am here to be looked at or that I could possibly conform my body to a standard to which everyone would agree it’s perfect. I’m not sorry for my bigness, I’m not sorry for my smallness. I’m not sorry.

SorryNotSorry-ErinTakingUpSpace-450x338For taking up space.

Part of being confident in my skin is being familiar with my body, even as it changes. I know how much room I take up on a couch, while standing in a crowd, in my clothing. I am perfectly okay with the space I require and I can’t keep running around apologizing for simply existing in spaces. If I am in someone’s way or need to request someone move, “excuse me” will suffice. And never again to a sock. I’m not sorry.

For my home.

If you happen to pop by on a Friday afternoon after a long week, it’s possible my home doesn’t look like a display model. Because it isn’t. And the truth is: I really don’t think anyone who is intimate enough to my life to just stop by is actually looking around my home to judge it. So I’ll stop pointing out the infraction that isn’t there. I’m not sorry.

For having feelings.

This is one I really put a halt to when I started public speaking. It’s a rare thing for me to speak with all my passion and not shed a tear or two. What I realized in doing so is that it only took away from my words or even the perceived level of professionalism in my presentation if I apologized for it. I have this misogynistic image burned into my head of an emotional woman “falling apart.” But when you speak through emotions instead of apologize for them as though your feelings are wrong, it only adds power to your voice. I have a lot of feelings. They make me passionate and driven and purposeful, they are not weakness. I’m not sorry.

For the way I’m dressed.

I don’t know how many times I have run into someone running errands and immediately apologized for “looking a mess.” When the truth is, I knew damn well what I looked like when I left the house. That was a clear choice. I don’t agree that leaving my house or running into people I know requires a full face of makeup or an amazing outfit. I actually don’t agree that anyone but me gets to decide what is appropriate for me to choose to look like outside of my home, so long as I’m not breaking any decency laws. I realize some people have very strict ideas for themselves and others about this. I’ve read all kinds of articles about the importance of mothers appearing “put together” at school drop off etc. But that doesn’t mean I have to adhere to those ideas or take to heart others’ judgements. Likewise, if I’ve spent more time on my appearance than others in my company that day, I don’t need to apologize for that choice either. I’m not sorry.

For what I chose to eat.

This is a space where even if I wasn’t saying “I’m sorry” explicitly, I was often justifying my choices or finding another way to apologize to whomever I was dining with. Particularly if I was choosing to eat something commonly deemed unhealthy in a public space. Perhaps out of insecurity or fear of scrutiny I habitually spoke at length as to why I was ordering whatever I chose. Again, I really don’t believe anyone I choose to eat with is really evaluating my decisions or appetite. But this is a space I need to reign myself in. I’m not sorry.

SorryNotSorry-ErinSayWhat-450x338For speaking.

Before asking a question, clarifying something being said or even just sharing an opinion.. The first words out my mouth were usually “I’m sorry.” I’m not even sure I can begin to articulate why.

Perhaps because I was taking up space in a conversation with my voice? Maybe a fear my question would seem silly or my opinion would fall on deaf ears? Instead of just being direct, I would coat whatever words I was choosing to speak with an apology. But I don’t believe I need to apologize for speaking, for having questions, for participating in conversations. I’m not sorry.

Do you also find yourself apologizing at times you don’t need to, and don’t even mean it? Has it become second nature to apologize in some form for your body, for taking up space, for saying what you mean? Have you too apologized to a sock?

It’s not that I think apologies are not important. To the contrary.

I believe sometimes saying, “I’m sorry” is the only way to move forward in important relationships.

But none the above have anything to do with that. In fact, it could even be argued that all those apologies take away from genuine ones. How sincere does an apology for a grievance to my husband sound if 20 seconds earlier, I offered the same words to a discarded gym sock?

So I’m committed to apologizing when I mean it, and letting go of all these spaces in which apologies don’t belong. I’m committed to freeing my headspace of all the big and small ways I’m asked to shrink, so that I can live a big, bold life. Sprinkling it with “I’m sorry” just isn’t a part of that for me. Not anymore.

Not sorry.

Note from GGS: Gaining the confidence to notice when some of your behaviors don’t align with how you want to move through life—and the confidence to say, “no more!” to those behaviors—can feel at times quite overwhelming.

From the time we’re little girls, we’re not only taught that our looks determine our worth, we’re constantly reminded that no matter how hard we try (at anything), we’re never quite good enough.

It’s no wonder we struggle to feel confident in so many areas of our lives—our bodies, our relationships, our intelligence, our contributions to the world. It’s frustrating and stifling to feel like your voice doesn’t matter, like you don’t measure up to arbitrary and ever-changing standards, or like everyone else’s preferences and needs come before yours.

What if you could feel confident in every way? What if, instead of wondering how it would feel to be good, worthy, and deserving enough… you already knew? What if you truly believed that losing a few more pounds or squeezing into a smaller size dress had nothing to do with how amazing, powerful, and valuable you are?

At Girls Gone Strong, we want to help you show up fully and authentically in your life. That’s why we’ve worked with GGS Advisory Board Member Erin Brown to create Showing All The Way Up: A Guide To Confidence with Erin Brown—and we’re so excited to share with you!

In this handbook, you’ll learn:

  • Simple, actionable steps to focus on your self-talk so you can show yourself more grace and compassion and start loving the skin you’re in.
  • How to move beyond the idea that your worthiness is tied to a body fat percentage or a number on the scale.
  • The importance of saying “no” to things that you don’t want to do, so you gain the freedom to say “yes” to a life that you truly love.

Get Showing All The Way Up: A Guide to Confidence with Erin Brown—just $17!

The post Sorry, Not Sorry: Things That Don’t Require An Apology appeared first on Girls Gone Strong.

Muscle Food 101: Meats With The Most Protein

Meats with the most protein can indeed be good news for many out there who need to have their daily dose of meat products, especially those who want to build mass.

Meats with the most protein can be a delicious piece of steak

Yes you got that right. Topping the list of the top three protein meat sources can be grilled to perfection, but still a word of caution to make sure that it is taken in moderation and balanced with other food types for a balanced and nutritious meal.

Proteins play a crucial and essential role in maintaining and building a healthy body, grows muscle mass and develops the bones. Two of the most common protein products in the body are the hair and fingernails.

The proteins that we put into our bodies are the dietary proteins that we source from food and most of the beneficial proteins that our bodies need are those from vegetables and meats that we consume.

The building blocks of protein are called amino acids and considered as necessary nutrients present in every cell and are precursors to nucleic acids, hormones, co-enzymes, immune response, repair and other molecules essential for life.

Pork tenderloin

Who says pork is bad for the body? Well, experts say that pork tenderloin can be a veritable source of animal protein that helps build muscles mass. A 3-gram serving of pork tenderloin gives you 26 grams of protein.

The key here is that pork tenderloin is lean meat and contains and does not contain fat.

Turkey and chicken breast

A favourite among weight lifters and body builders, chicken and turkey breast meat packs a lot of protein. It contains 24 grams for every 3 ounces of cooked meat.

Steak round

The quintessential beef cut is a harmony of protein and flavour. Whether top or bottom part, the steak round is taken from the hind leg of the cow, which makes it a bit juicier compared to its other tough counterparts.

A single 3-ounce serving can give you 23 grams of protein.


Of course, fish is also an animal and this is not one to be singled out because fish like tuna, cod or salmon, contains 22 grams of protein for every 3 ounce serving.

Veal (low fat)

A lean cutlet of veal can provide you with 10 grams of protein for every 3-ounce serving.

The post Muscle Food 101: Meats With The Most Protein appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

The 5 Pillars of Athletic Training

Every successful athletic program will be built around these central truths.
The world of strength and conditioning advice is full of impossible promises and complicated programs and methods. Every athlete presents a unique challenge and every coach will create their program with a different set of experiences, priorities, and biases. The differences are beautiful. They not only drive innovation in the world of athletic training, but also drive the world of competitive sports as every team and individual will train for their sport specific demands in a unique way.

read more

Motor Pattern Training for Advanced Calisthenics

Train the full range of motion to build muscular endurance and strength.

Human flagpoles or press-to-handstands are some of the coolest displays of physical strength. Many people who want to learn these movements either have no idea where to begin or have been stuck on progressions for months.


read more

Sunday, August 28, 2016

A Practical Guide to Training Intensity

Recovery and regeneration is often overlooked when it comes to fitness, but it’s a critical determinant of how effective your training will be.

This article was co-authored by Dominic dos Remedios.


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Create Your Own Meal-Planning Cookbook

Nothing is ever as easy as someone handing you a meal plan, but you know your preferences best.

As a registered dietician, a common request I get is helping clients create meal plans. Theoretically, meal plans are easy, right? Get a plan and follow it. Unfortunately, it isn’t that simple. A plan written on a piece of paper still requires shopping, cooking, and planning. Successful meal planning starts by taking an active role. You have to find the perfect meals for your needs. By perfect, I mean ones that you can realistically make that keep you satisfied.

read more

Saturday, August 27, 2016

Social Media and the Climate of Fitness

Maybe we should spend less time studying how other people use social media and turn our lens inward.

It’s become fashionable, almost expected, to poke fun at the #fitspiration crowd. The messages are counterproductive, the status updates reek of insecurity, the list goes on.

read more

Friday, August 26, 2016

Chest Training Tips For Bigger Muscles

Chest training exercises are the way to go and in ways that you’d least expect to let you get those well carved chest muscles.

Chest training exercises need focus

Sometimes it takes some well-earned fitness knowledge and body mechanics to understand how you could start attacking your chest muscles and maximize the effects in the shortest time possible.

Mind you, it’s not about the number repetitions nor the intensity of the workouts, but by the way you strategize and target the right muscle groups for your chest muscles.

Open your chest by retracting your shoulders

Doing the bench press seems like a fairly simple process. How difficult can it be to pump the iron by lowering it to your chest and pushing it back up, but as mentioned earlier, there are ways to ensure that you are properly doing it to enhance the results.

Have you considered checking the position of your shoulder blades for your bench press exercise? As you lower the barbell, retract both shoulder blades to open up the chest. It is usually characterized by a slight exaggeration of the thoracic spine that make your chest expand. This movement recruits the lats and even help you to perform the press safer.

Utilize several bench angles

Angles are critical when doing the press. One of the main benefits of the incline press in addition to the flat bench press is that you are aiming for the thorough pecs development.

This concept is similar to the intermediate bench press then halfway through the routine you shift to a flat and incline press that gives you an overall upper body and core muscle workout.

All you need to do is to start with a flat bench, followed by a second set by moving it up a notch, then higher every set until you end up to the normal incline position.

Remember that the steeper you go, the higher it moves up to the chest muscle network.

Consider your liftoff and lockout

Always remember from where you started off so that you’ll know what to do in order to lower your range of motion.

Start building strength from the bottom by adapting the paused bench presses, also called the dead benches. Allow the bar to settle on the safety latches in a power rack just lightly off your chest for 2 seconds before you power out.

Make sure that the bar settles at the safety latches between each rep to be able to develop strength from the bottom of each rep.

Building at the top

Use bench press boards or adjust the safety latches in the power rack, then train over a smaller portion of the range of motion.

You can add more weight for full-range reps to allow for an ascending strength curve.

Building along the natural strength curve

For this, use bands or chains with the bench to create additional resistance when you push the weight away from your chest.  This allows for developing your ascending strength curve.

Stress the triceps

Apply a bit more aggressive approach to your triceps. Incorporate weighted dips, machine dips, weighted bench dips and closed-grip bench presses. Strength gains call for lower reps while close grip benches allow you to take in more advanced techniques.

Also do more tricep pushdowns if you feel you need to do more.

Follow a consistent bench program

Build bigger chests with substantial strength training, so make sure you follow the same bench program consistently.

Also, diet and rest are also crucial at this state of muscle development so make sure you have the right food and adequate rest for your muscles to recover and grow.

The post Chest Training Tips For Bigger Muscles appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Bacteria Based Nanorobots May Help Treat Cancer

Bacteria based nanorobots are now being developed by researchers to help in cancer treatments by way of accurately targeting tumour cells in the body through these minute bots that transports the drug directly on affected cells.

Bacteria based nanorobots getting the nod

Medical experts lauded this invention as a revolutionary step forward into the treatment of cancer and help improve health conditions for many who are plagued with the deadly disease.

The work was recently published in the Journal Nature Nanotechnology, where researchers from the Nanorobotics Laboratory of Polytechnique Montreal. 

Prof. Sylvain Martel, who head the research team, points out that conventional chemotherapy treatments often get to affect all cells in the body and do not isolate it to the specific or affected cells. As the drugs travel through the bloodstream, it affects other healthy cells along the way.

“So we thought that if we could navigate it directly from point A to point B where we need to do the treatment, exactly inside the tumour, all those agents would become extremely efficient,” Martel said.

This is when they started to develop bacteria-based nanorobots that would help the  magnetococcus marinus bacteria that contain magnetically metallic crystals, which can be injected close to the affected tumour site and controlled by computer-guided magnetic fields.

Nanorobots testing

During the testing phase, Sylvain and his team were able to successfully inject the nanorobots into laboratory mice with colorectal cancer tumour. As the expected, the nanorobots did its job.

The nanorobots gravitated towards the tumour cells that it found to be low-oxygen areas.

“When you’ve got something with propulsion, navigation, and sensors, it starts looking like the nanorobots of the future,” he said, adding: “…They behave exactly like futuristic nanorobots and deliver the drug exactly where the drug will be the most effective,” says Martel

Martel also says that the possibilities of using these nanorobots are endless, not just limited to treating patents with cancer. He said it also has a high potential for use to deliver diagnostic and imaging agents throughout the body.

They are hoping that clinical trials be undertaken soon, but they are also still trying to study if the bacteria they are working on for the nanorobots are safe for humans .

The National Cancer Institute reports that there is an increasing number of cancer incidents all over the world. This year, more than 1.5 million estimated new cases of cancer were diagnosed in the United States alone and almost 600,000 are expected to die from various cancer types.

The post Bacteria Based Nanorobots May Help Treat Cancer appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Scalpel-Free Brain Surgery Gaining Strong Popularity

Scalpel-free brain surgery may soon be the safest technology adopting a non-invasive ultrasound therapy to improve symptoms of a neurological disorder that causes intermittent and uncontrollable tremors.

Scalpel-free brain surgery gets a facelift

Not to be confused with Parkinson’s disease, the essential tremor – as what it is commonly called – is a common disorder that mainly affects the head and hands.

In a recent publication of the New England Journal of Medicine, researchers from The Sunnybrook Hospital on Toronto, Canada, introduced a new ultrasound thalamotomy, which is a scalpel-free procedure that destroys bits and pieces of brain tissue in the thalamus region which is responsible for controlling muscle activity.

Essential tremors can occur at anytime, without regard to age or gender, but should not be confused with Parkinson’s disease which is a degenerative disease that results to brain damage.

Improved quality of life

“It has a significant impact on (patients’) quality of life – without making a hole in the skull or an incision,” says Dr. Nir Lipsman, co-author of the study and a neurosurgeon at the Sunnybrook Research Institute where this form of treatment is currently being exclusively provided by The Sunnybrook Hospital.

The study involved some 76 patients who were diagnosed with moderate to severe essential tremor conditions that were not responsive to any medication. The test participants were enrolled in a randomly controlled test where some were administrated MRI-guided focused ultrasound thalamotomy while others went through a placebo treatment.

After three months, those who underwent the non-invasive procedure had their conditions improve by 46 percent compared to the control group.

Lipsman said that the results have been ‘extremely rewarding’ and were thrilled to see the improvement among the patients.

Other test participants noted significant improvement over their conditions, where one of them was now able to write when it was not a possibility prior to the treatment.

Not effective for all

There’s just one downside to the process, since it did not work for some of the patients and doctors still do not have the answer as to why, but are now conducting ongoing research to find out.

Essential tremor is typically not a dangerous condition, but has been found to be an embarrassing by many of those who are afflicted by it. It may sometimes disappear over time, but there are cases where it could get worse over time.

It may occur at anytime and at any age, but is most common with people aged 40 and up.

The post Scalpel-Free Brain Surgery Gaining Strong Popularity appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Parents Challenge Epipen Prices And Got Response For Action

Parents challenge epipen prices and received a fairly good initial result as it led to mounting pressure for a pharmaceutical company to issue discount coupons that would offset prices.

Parents challenge epipen prices through online petition

Prices of EpiPen – a leading brand of epinephrine injector formula that reverses the effects of allergic reactions – has reached a jaw-dropping price hike of more than 500 percent in a matter of years.

This started a clamor among consumers who claimed that this life-saving medicine that fights allergic reactions has been getting the ire of a lot of people, prompting some concerned citizens to petition the US Congress to get on top of the situation.

The petition ‘Stop the EpiPen Price Gouging’ was created by Brooklyn actress Mellini Kantayya started off as a concern that was welling-up, when raising concerns about rising prices for EpiPen.

Kantayya’s husband is suffering from allergic conditons and shared the sentiments with her friends and colleagues, who also echoed back her sentiments including inadequate health insurance coverage for this treatment.

Mounting pressure

Kantayya started the campaign by using an online petition service called that collects signatures and addresses these to the respective congressional representatives.

In the next 45 days, supporters fanned the flames that Kantayya started and were able to generate more than 80,000 signatures and flooded Congress with more than 120,000 letters expressing their sentiments.

In an apparent answer to the swelling public clamour, including representations from high profile political personalities like Hillary Clinton and Bernie Sanders, the pharmaceutical company Mylan that manufactures EpiPen decided to announce that it will issue coupons and extend patient assistance programs to help alleviate patients.

The announcement was made by Mylan CEO Heather Bresch.

Reason for hikes may be due to rising demand

The apparent reason behind the staggering price hikes may have been the rising demand for EpiPen, for which prices were first increased by no more than 10 percent very year, then by 15 percent increments years after.

From there it may have started to take off, until it reached several folds and would cost no less than $400 for a standard box containing two units.

Which also came as a surprise to Sanders, who asked why the medicines cost so much when the company could only produce it for a few dollars.

But several groups claim they will continue to push for more campaigns to drive the company to push Mylan to lower retail prices down.

The post Parents Challenge Epipen Prices And Got Response For Action appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Friday FAQs: Chia Power Doughnuts, vinegar subs for gazpacho, cocoa vs. carob, and more


Do you ever feel like you can’t find the words to write about how you’re feeling? That’s me lately. I sit at the keyboard and draw a blank trying to process all the things zipping away in my mind. We’re now days away from the launch of Oh She Glows Every Day, a month away from baby #2’s due date, and a couple months away from wrapping up some major house renovations. There’s so much change and anticipation (and dust!) in the air. Most days I don’t know whether I’m coming or going, which makes it tricky to sit down and write. Thankfully, I’m learning to embrace change a bit better than I used to. (Parenthood, ever unpredictable, helps with this one in a BIG way.) I’m also feeling grateful for so many things in spite of the anxiety. Whenever I have a negative thought I try to counter it with something I’m grateful for in that very moment. Often, gratitude is all I need to keep on chugging along and not let the worries take away from the big picture. Embrace change and practice gratitude…my current words to live by!

PS—My 35 Weeks update is now live on the baby blog, in case you want to check out my weekly life/home/pregnancy brain dump, heh.

Q1. Good morning! I want to make your Out-the-Door Chia Power Doughnuts [from The Oh She Glows Cookbook p. 41] but only have ground chia seed. I’ve looked everywhere for the conversion of ground vs. whole with no luck. Do you know, by chance?

A. Hey Stacey, This is a great question, and I’ve actually never tried these with ground chia before! My guess is that you’d need to use a lot less ground chia versus whole seeds. If I was going to try a first attempt, I might use half the amount called for since ground chia is more dense (about 1/4 cup ground versus 1/2 cup whole seeds). My main concern would be whether ground chia would impact the texture in a negative way (slightly gritty?), but I’m sure it would still be edible. Please let us know if you try anything out. Or if anyone else has, for that matter, feel free to leave a comment with your experience!

Q2. Hey Angela! Do you think I can sub balsamic vinegar for the red wine vinegar in your Gazpacho? I don’t have any of the latter and I don’t know if I want to buy a big bottle of it just for the recipe. :) Thanks!

A. Hi Tijana, That’s totally fair! I do think balsamic vinegar would work as a substitution for the red wine vinegar—in fact, I believe a few readers have made that swap and enjoyed the results! As balsamic vinegar has a slightly sweeter flavour than red wine vinegar, you may notice a new twist to the gazpacho’s taste. But I can’t see why that twist wouldn’t be a delicious one. I’d suggest adding just 1 1/2 tablespoons of balsamic vinegar to start, and then tasting the gazpacho before adding more.

Q3. Hi Angela! I have a question for your Friday FAQs. I’m getting married soon and when I’m getting ready with my bridesmaids I would like to have some snacks for everyone to nibble on throughout the day. Any suggestions for some light snacks that will keep everyone going all day? Thanks!

A. Congratulations on your upcoming wedding, Sarah! I’m sure everyone will appreciate some snacks to fuel them through what’s sure to be a beautiful (but busy) day. You can’t go wrong with either my Out-the-Door Chia Power Doughnuts (The Oh She Glows Cookbook p. 41) or Crunchy Seed & Oat Flatbread (p. 51). Try spreading the doughnuts with jam, coconut oil, or nut butter, and topping the bread with hummus, avocado, and/or tomato. Some other great options include my Glo Bars (p. 215 and p. 217) or Banana Bread Muffin Tops. Or, for a super simple snack, you can set out a tray with fresh fruit, veggies, and dip/hummus (try the Classic Hummus in The Oh She Glows Cookbook—you can scale back the garlic or omit it entirely if that’s a concern!). Best wishes on your big day.

Q4. Hi! Just wondering if I can use canola oil instead of grapeseed oil in your Fail-Proof Vegan Chocolate Cupcakes? Looking forward to making these! :)

A. Hey Jo, I haven’t tried the recipe with canola oil myself, but as both canola oil and grapeseed oil are neutral-tasting oils, I think the substitution should work out well for you!  You could also try using melted coconut oil in this recipe; just make sure that all of your ingredients are at room temperature to prevent the coconut oil from hardening upon contact.

Q5. I’m really enjoying this FAQs series! It’s so nice to read yours and others cooks’ suggestions. It makes for a nice community here on your blog where your readers can also share their ideas or questions. When I read through the questions, I’m often reminded of a recipe that I’ve wanted to make, but completely forgot about it. Today, it’s the carob fudge. I don’t have carob on hand at the moment, would cocoa powder substitute in a 1:1 ratio?

A. Hi Annalise, I’m so happy to hear you’ve been enjoying the series! Thanks for the FAQ love. As to your question about the carob fudge: Yes, I would guess that you can swap in cocoa powder in a 1:1 ratio. But, you may want to use more liquid sweetener than the recipe calls for, just to compensate for the loss of carob’s natural sweetness (cocoa powder is much more bitter than carob powder). I’d suggest you try adding 1 or 2 extra tablespoons of sweetener to start, tasting as you go. (Another option is to simply use a bit less cocoa powder and the same amount of sweetener.) Please let us know what you come up with!

Comment of the Week:

“First time commenting, so I just wanted to say how much I love your recipes and that I promote them to all my friends.

I just tried freezing your Basil Cashew Cheeze Lasagna and it came out of the freezer and into the oven great! I’m single, so making a whole pan of the lasagna at once is overkill. So I put it in two 8x8s and froze one. Just made the frozen one last night and loved it just as much as the original! I don’t know if you planned to put this on the “make-ahead” list, but it would work well.

And I recommended the lasagna to a friend, who tries to cook vegan when she can, and her whole family loved it. Her 10-year-old, who never asks for seconds, asked for more! Thanks so much for making the best lasagna I have ever eaten in my life.”

Hi Gail, I’m so happy to hear how much you enjoy the recipes, and also that the lasagna was such a hit with you and your friend’s family. That’s such a great idea about freezing it into two 8-inch square pans, too…I can’t believe I haven’t thought to freeze it in smaller sizes before! This could be life-changing. :)