If you’re a gym goer, especially a runner, I know that you consider your sneakers vital to your workout. You have special running shoes, weight lifting shoes and even ones for that intense spinning class.

Companies are constantly marketing new technologies in shoes that will give you better comfort, support and even build you a better butt!

Mentally, when I put on my Nike Zooms, I feel like a butterfly on that treadmill and feel that my joints and bones are prone to less pressure and damage.

Apparently, the next study is negating what I just said, in fact it suggests that sneakers are bad for you!!!

What?

The following study was published in the Dec. 2009 issue of the PM&R, the journal of American Academy of Physical Medicine and Rehabilitation.

According to Dr. Casey Kerrigan and fellow researchers at the University of Virginia, running barefoot puts less torque/ pressure on your cartilage and joints.

The study involved 37 women and 31 men who average 15 miles per week in recreational running. They were all asked to run on “scale-like” treadmill as their torque and twists were evaluated by some device.

The researchers found an increase in this torque for the knees, hips and ankles when the participants were wearing running shoes as compared with when they were running barefoot

The study showed that wearing sneakers caused a 38% increase in torque which was surprisingly more than walking in heels which was only 20-26%

So what’s the solution? Do we take our sneakers off and walk and run barefoot everywhere? Won’t I get cracked heels and constantly need a pedi egg to scruff them? what if I step on glass!! Not cute…

Dr. Kerrigan is not promoting running barefoot, but the simplest shoe may be fine as long as it supports the foot from other injuries like shin splints.

Dr. Kerrigan also went on tell interviewers that she believes she has the answer to a better shoe and that she’s already in the process of designing them through a manufacturing company.

Hmmm…. what do I think?

Well, I was started to believe Dr. Kerrigan for a few seconds until I read the part about her “new shoe”… Now I think it’s just an advertisement ploy to put money in her pocket..

I think I’ll continue to rock my Nike Zooms!!!

If you’re concerned with the breakdown of your joints caused by running, then try lower impact cardio like the elliptical or even swimming. In addition to low impact exercise, make sure you’re well nourished and that your diet is rich in Vitamin D and Calcium to help with stronger bones

Click here to read how Kale is King of greens and how its Packed with Calcium.

I recently had a delicious side dish from an Ethiopian Vendor while visiting a local fresh food market. I can’t seem to remember the actual name of the dish, but it was a mixture of steel cut oats and cauliflower. The flavors, textures and overall taste was so comforting and yummy.

As usual, the mad scientist in me tried to recreate this dish

Not only did I recreate this recipe, I reinvented it! Instead of just cauliflower, I added more veggies, broth, beans and spices.. End result: AMAZING

Ingredients:

• 1/2 cup steel cut oats
• 1 1/2 cup veggie broth
• 1/2 cup chopped cauliflower
• 1/2 cup chopped carrots
• 1/2 cup chopped eggplant
• 1/2 cup chopped cherry tomato
• 1 cup chopped kale
• 1/2 cup chickpeas
• salt n peppa
• Italian seasoning or curry depending on your taste (I love curry!)

Preparation:

• Bring your veggie broth to a boil
• throw your oats in, lower heat and let it simmer for 5-10 min
• In a wok, sautee your veggies and chickpeas for a few minutes until almost cooked
• Don’t forget to season with your preferred choice of spices (italian or curry)
• 10 minutes after oats are cooking, combine the veggies and mix in.
• Let it simmer some more for another few minutes
• If you need more broth, feel free to add more too depending on what consistency you like

Voila!

I’m not a vegetarian, but I do enjoy vegetarian dishes throughout my week. This dish provides a complete protein (chickpeas + grains = complete protein), complex carbs and plenty of nutritents!

I hope you enjoy my crazy yet yummy concoction!

Oh! and if you happen to know what that Ethiopian dish is called, I would love to hear from you!

Since purchasing my new blender, I have turned into a blending master. I LOVE starting my day with a monster of a shake that is filled with my favorite body boosting ingredients and supplements. There is no set recipe to creating a healthy shake, so I definitely encourage you to get creative and fearless!

Here are some of my top favorites ingredients:

Crushed ice! Adding some crushed ice to my smoothie gives it a creamier texture and gives the drink a cold refreshing taste

Protein. What’s a good shake without a little protein especially if you’re always at the gym. Protein will help build lean muscle, keep you full for longer leading to less calories at the end of the day. I like to use low carb, low calorie whey isolate since its absorbed very well in the body. You can use other forms of protein like hemp, rice, soy and egg.

Glutamine. I learned about this white powder from fitness magazines and websites. Glutamine is an amino acid that can help speed up muscle recovery, and slow down muscle breakdown. If you’re working out and lifting weights, add this to your next shake.

Kale. I know what you’re thinking… Yuck! Wrong! Kale barely has a flavor, but has plenty of nutrition that your body will love. Kale is known to be king among the other greens. This fibrous vegetable is full of Vitamins, minerals and phytonutrients.

Green powder. I’m big on greens because of its natural energy and immune boosting properties. A scoop of green foods can help alkalize, energize and nourish the body’s cells and balance PH levels. Some of the foods in the powder are barley, alfalfa, spirulina and wheatgrass.

   Bee Pollen. I’m always impressed with the health benefits surrounding the bee from its honey to the bee pollen. The pollen is made up of 40 % protein and contains 22 aminos, vitamin C, high in B complex, folic acid, fatty acids, enzymes and carotene. Those are just the discovered ones! I like to add a tablespoon into the blender and I never can taste it.

Ground Flax. Flaxseeds are the richest plant source of the omega 3 fatty acid alpha-linolenic acid. This seed is a great soluble fiber that can aid with digestion and bowel movements. Eating a high protein diet, I tend to get constipated so the flax is a good way to help push it all out.  

Coconut oil: I love adding a teaspoon of this to my shake!Here’s an interesting story I found: A group of farmers were on a mission to fatten up their pigs by feeding them corn, soybeans and coconut oil. They assumed that coconut oil’s saturated fats would do the trick. Wrong! The pigs that were fed coconut oil were much leaner than the others that fed on soybeans and corn.

Fruits: My favorite fruits to add into the mix are apples, oranges, blueberries, bananas, peaches and grapes. I try to keep the serving to 1 medium fruit or 1/2 cup of berries. Fruits are full of nutrition and fiber. Do not over exceed your fruit intake because it does contain fructose. Too much sugar will eventually convert into glucose and then store as fat. Moderation is key.

Ginger. No fruit shake is complete without some ginger. I cut up a little chunk and throw it in. It’s very prominent tasting so watch how much you use. This root has anti-oxidant and anti-inflammatory properties. It’s great to throw in a shake if you’re experiencing stomach nausea. Ginger is also great for lowering cholesterol and similar to aspirin, it can help thin blood.

When mixing all of the above ingredients, I get a Green Monster! After drinking this concoction for the last two weeks, I feel that I can’t settle for anything less.

Get out your mixer, gather your favorite nutritious supplements and get blending!

We all know that greens are beneficial and full of nutrients, but not all  are created equal. Instead of picking up your routine bag of spinach this week, try a bunch of Kale instead!

Super Kale is a member of the Brassica family. Other members include the cauliflower, collard greens, brussel sprouts and broccoli.

 Kale is an excellent source of: 

Ready for this!

One serving of Kale provides 192% of your daily vitamin A, an important nutrient for skin and eye health. It has 7 x more than broccoli!

One serving of Kale provides 89% of your daily Vitamin C.

One serving of Kale provides 10.5% of your daily Fiber.

One serving of Kale provides 10 x more lutein (important cartenoid for eye health) than brocolli!

Kale contains a detoxifying agent called Sulforaphane that is formed when cruciferous veggies are chopped or chewed. The agent triggers the liver that create detoxifying enzymes.

So if you’re looking for a super green, powerful antioxidant and just an overall nutrient rich vegetable to add to your meals, then pick up a bunch of fresh Kale from the produce aisle. 

There are many ways to prepare Kale from including it in your soup, mixing it in with your salad or even just sauteing some with a little garlic and olive oil.

Keep health first!

Love,

Ghada