what’s good around the web!

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Friends! Spring has FINALLY sprung in Stockholm! It literally happened overnight. These cherry blossoms are on my walk to work: on my way there I didn’t notice any, and on my way back they were in full bloom, and about 50 people were standing beneath the trees snapping pictures of the blossoms.

This week’s food, nutrition, and health article roundup is brought to you by Janet from The Taste Space! Says Janet: I am a physician, wrapping up my residency by day, and cooking and blogging about healthy, vegan, whole food-based meals by night. My meals range from Ancho Lentil Taco Salad Wraps, to Indian-Spiced Chickpeas and Kale to decadent Better Than Nutella Cheesecakes. I currently live in Toronto but will be moving to Texas. I don’t know whether to be more scared of their guns, or the Texan heat. In any case, I know I’ll be able to find vegetables.

Thanks for stepping in and curating this week’s links, Janet!

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1. Ever wonder what it would be like to go grocery shopping with Michael Polland and Michael Moss?

2. Juice cleanses are pretty trendy right now. Are you curious about them?

3. Eating healthy on a budget. Cost per calorie or pound or nutrients? What wins as a bargain?

4. The scientific 7-minute workout. Is this legit?

5. The controversial science of sports drinks. Why not just make your own?

All text and photos © The Muffin Myth 2013

chocolate banana bread smoothie

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chocolate banana bread smoothie // The Muffin Myth

A sure thing about life is that you never know what might happen next.

And so, suddenly, I have found myself juggling the final month of classes for my masters degree with a shiny new full time job. The situation is equal parts overwhelming and amazing, and the job, I am in love with more than I thought was possible.

The thing is, as with many new jobs, this one is starting on a temporary contract, and I’m terrified it might go away. I know that all I can do is my best and see what happens, and I know that life is unpredictable. I also know that this month of May, while I finish up classes and be my most dazzling self at work, is going to be a bonkers kind of busy. I hope you’ll understand my somewhat sporadic presence here for the next little while.

chocolate banana bread smoothie // The Muffin Myth

To take the pressure off myself a little bit, I thought I’d throw this out there: does anyone fancy guest curating What’s Good Around The Web? It basically entails finding five food, nutrition, or health related articles and sending me the links along with a short intro blurb and possibly a photo. If you’re interested, send me an email and we can discuss the details. I think it would be fun to see what someone else comes up with!

chocolate banana bread smoothie // The Muffin Myth

Smoothies are perfect for busy times (segue!). They usually involve very little prep, and not much more effort than throwing ingredients into a blender and letting them whirl around for a bit. This is the kind of smoothie that does double duty as a nutritious breakfast or the kind of afternoon snack that can trick you into thinking you’ve had a sweet treat when you’re eyeing up the cookie jar.

There is a nice blast of protein, lots of potassium, and super foods coming your way in the form of oats, chia seeds, and cocoa nibs. The cocoa nibs give the smoothie an intense chocolately flavour, and the sweetness comes from a frozen banana. It’s refreshing, filling, and soul satisfying. I hope you like it.

chocolate banana bread smoothie // The Muffin Myth

One year ago: Milk and Honey Pudding and Mostly Whole Wheat No-Knead Pizza Dough

Chocolate Banana Bread Smoothie Recipe:

I like to soak the chia seeds and oats for at least 10 minutes to soften them up and reduce grittiness – enough of that comes from the cocoa nibs. If you’re organized you can soak them overnight and have your smoothie in the morning but if you’re making your smoothie on the fly like me, a quick soak will do the trick. Don’t add the cocoa nibs ahead of time, and don’t make the smoothie a lot in advance of when you plan on drinking it. The cocoa nibs will become very bitter tasting over time.

Serves 1

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1 cup cold water
1 Tbsp chia seeds
1 Tbsp rolled oats
1 Tbsp cocoa nibs
1 large banana, preferably frozen
1/2 cup low fat Greek yoghurt
1/2 tsp cinnamon

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Combine water, chia seeds, and oats and let them soak for 10 minutes, or longer if you have time. Add all other ingredients, and blend until smooth. Serve immediately.

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Bananas are a great source of concentrated energy and potassium. They are also a very good source of vitamin B6 and a good source of vitamin C, dietary fiber, and manganese.

Chia seeds are a concentrated source of the omega-3 fatty acid, alpha-linolenic acid (ALA), are rich in dietary fiber. They are also an excellent source of essential minerals such as phosphorous, manganese, calcium, sodium and potassium.

Raw Cocoa Nibs are antioxidant rich, and the flavanoid content appears to be helpful in protecting blood vessel linings and thus preventing high blood pressure.

All text and photos © The Muffin Myth 2013

what’s good around the web!

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Stockholm // The Muffin Myth

This is one of my favourite views of Stockholm, and lucky for me, it’s just a few blocks away from our apartment. It seems in the last week that spring has finally arrived. There isn’t much green yet, but much like the light, which is racing back towards near constant daylight, I suspect it’ll come quickly. The ice is gone, and it’s been warm enough to sit at our favourite spot and marvel at where we live.

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured, please email me.

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1. Food security is set to become a problem for everyone, not just the poor.

2. Nutrition faceoff! Kale vs Spinach – which is better for you?

3. New research is suggesting that screen time is worse for your heart than other sedentary behaviours (like reading a book). Huh.

4. Are you some sort of ‘tarian?

5. This is awesome! Bill Maher critiques the food system. Foul language alert!

All text and photos © The Muffin Myth 2013

game changing hummus

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game changing hummus // the muffin myth

Our kitchen has a large window that faces into our building’s courtyard. Across the courtyard from our apartment, but directly in front of our kitchen window, are the balconies from another building. One of these balconies belongs to a couple who, each and every single day, bring all of their blankets, pillows, and rugs outside to shake them out and then hang them to air. The other day I looked up from what I was doing, saw this happening as usual, and thought to myself, people are weird. Also: what could they possibly be doing in there to get so dirty so often?

Naturally, I’m having this thought as I’m standing on my kitchen table taking a picture of a bowl of hummus. I know, right? People are weird.

game changing hummus // the muffin myth

You know what else people are up to? Peeling chickpeas. Peeling. Chickpeas. Why? Because peeling chickpeas gives you the most ridiculously bonkers smooth hummus you’ll ever have. And I’ll tell you, I was pretty upset the first time I made hummus with peeled chickpeas. Not because I had spent 15 minutes of my life peeling garbanzo beans, but because the hummus was So. Dang. Good. I knew I had sentenced myself to a lifetime of peeling peas. Ugh.

But! Chickpea peeling is fairly meditative work, and as I was midway though peeling a batch, cursing myself for even trying the technique in the first place, I remembered something that changed everything. Folks: CHANA DAL!!! Chana dal is split chickpeas. Split chickpeas that are ALREADY PEELED. You might be able to find a bag of chana dal at your regular grocery store, but if not, an Indian market or Asian grocery store (this is where I found mine) is a safe bet. Go get yourself a bag, cook ‘em up, make the craziest, smoothest hummus you’ve ever had in your life, and roll your eyes at all the chickpea peeling weirdos in the world. But then be nice and let them know there’s an easier way. Chana dal for the win!

game changing hummus // the muffin myth

One year ago: Roasted Chickpeas with Three Paprikas
Two years ago: Kale Chips

Game Changing Hummus Recipe:

Aside from the naked chickpeas, this hummus recipe differs from others I’ve tried before in a few other ways. First, the chickpeas are pulsed into a fine powder before any other ingredients are added. Next, there is no oil in the recipe. And lastly, there is more tahini than I have ever used before. All of it adds up to a mighty fine hummus. You can adjust the amount of liquid to make it thinner or thicker, and use more or less lemon and garlic as you like. I tend to tread carefully with the garlic, as the flavour might seem mild at first, but will bloom over time. Also! Not all tahini is created equal – if you use a coarser tahini, your hummus will not be quite as smooth. If you can’t find chana dal you can use regular chickpeas. I recommend you peel them. I’m sorry, but I really do.

Recipe adapted from Jerusalem via Smitten Kitchen

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1 3/4 cups cooked chana dal or peeled cooked chickpeas
1/2 cup tahini paste
2-4 Tbsp freshly squeezed lemon juice (I use 4)
2 cloves of garlic, roughly chopped
1/2 – 1 tsp salt, to taste
1/4 cup reserved chickpea cooking water, or water

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Place the cooked chana dal or peeled chickpeas in a food processor and pulse for about one minute. Add tahini, lemon juice, garlic, and salt, and pulse the food processor to combine. With the food processor running, add chickpea cooking water one tablespoon at a time, until the hummus reaches your desired consistency. You will need to stop and scrape down the sides a couple of times. Transfer hummus to a bowl, drizzle with a bit of good olive oil, and serve with pita, crackers, and veggies.

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Chickpeas are a super food! They’re a very good source of folate, protein, dietary fiber, phosphorus and iron. The fiber in chickpeas is mostly insoluble, which is really good for our digestive tracts. You can read more about the health benefits of eating chickpeas here.

All text and photos © The Muffin Myth 2013

what’s good around the web!

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Amsterdam skies // The Muffin Myth

This is one of my favourite shots from last weekend in Amsterdam.

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured, please email me.

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1. Ethical Indigestion. An excellent article from the Vancouver Sun (and a prof from my Alma Matter at UBC) on the incredible complexity of making ethical food choices.

2. Wine, or your waist line?

3. Speaking of shapes, have you seen this latest video from the Dove ‘Real Beauty’ Campaign? It’s pretty profound.

4. Why we’re motivated to exercise. Or not. 

5. I can’t wait to get my hands on Michael Pollan’s new book, cooked. A little snippet here. 

All text and photos © The Muffin Myth 2013

Live Well – marathons

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On Sunday morning I huddled in a hotel kitchenette in Rotterdam, attempting (unsuccessfully) to post my weekly curation of food, nutrition, and health articles from Paul’s ipad. Paul, in the main part of our hotel room does his final preparations for the day’s marathon.

We head out into the day, each with jobs to do. His, to run 42.2 kilometers; mine, to be positioned at pre-determined points along the race course (15, 25, and 35kms) to hand him fluids and gels. I had practiced my route the day before, taking the metro from point to point, figuring out how to be on runner’s left, timing how long it took me to get to each place and whether I could get there by his predicted fastest times.

I always find race morning nerve wracking, and highly emotional. I usually have an upset stomach. I have seen how much work went into this day, how many miles have been run, how many pairs of shoes have been burnt through, and I want it to go well.

I wait near the start line for Paul to finish his warmup, collect his warmup gear, and say,  ”Have fun! Run fast!” as I always say before he starts a race. I have a lot of time to get to my first point, but the crowds, which I did not have to deal with on my test run, worry me a bit. I shove my way through a sea of people to get back to the metro, and then push my way on. I am one of 925,000 spectators along the course.

Getting on to the metro was one thing, but getting off is another story altogether. Train after packed train arrives at the station I am at, and all of these people are pushing to get through the exits, scanning their metro cards one at a time. It takes me a good ten minutes to get out of there, anxiously checking my watch all the while. I cram my way into a space on runner’s left, and watch for Paul. The first hand-off goes smoothly, and I sprint back to the metro to head to the next spot. This one, at 25km, goes smoothly as well.

The last spot, at 35km, I know is going to be a bit of a trick. The metro station is a ways away from the race course, and if I am going to make it in time I am going to have to run. So I do, with people waving and making jokes about the marathon course being over there, and I make it just on time. After a while I see Paul. As I hand him his last bottle and his last gel, he shakes his head and tells me his day is done. Something has gone wrong, and he is finishing the race out of sheer stubbornness. My heart sinks.

I head back to the finish line and work my way through the crowds to get to our pre-determined meeting spot. My job is done, the need to rush is over. The crowd is immense. Runners, support crew, journalists, photographers, elderly people, babies, all out to be a part of this sporting event. And the runners, even those for whom the day didn’t go exactly as planned, are amazing. Have you ever run 42.2km? I’ve run half of that, and it was quite enough for me.

We freshen up, check out of our hotel, and head to Amsterdam for a night of consolation and fun. It wasn’t the result we were after, but we are alive and well, enjoying where we are. We drink beer, eat fries, meander along the canals, and have a spectacular evening.

The next day, when my plane lands back in Stockholm and I turn my phone on, I hear about Boston, and my heart breaks. Having just been in Rotterdam for a marathon, having been in a sea of spectators, having been in those crowds, I can’t even begin to wrap my head around this senseless act of violence and what it must have been like there.

Our friends Murray and Jen, both marathon runners, live in Boston. As Murray so eloquently put it, “The marathon is a celebration of the human spirit, of positive living, achieving our dreams, triumphing over adversity, raising money for those less fortunate, and bringing our community together.”

My heart goes out to Boston, to the families of those who were killed, and to those who are injured. My heart goes out to the race organizers. To the runners. To what this could mean for marathons and similar events in the future.

What can we do but rise above, love each other, and keep on running.

Honey Dijon Broccoli Salad

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Honey Dijon Broccoli Salad // The Muffin Myth

I just finished an exercise, in the name of science, where I was required to weigh everything I ate or drank (except for water) for three days. Let me tell you, this is an experience I do not care to repeat. Not only is it incredibly annoying to have to lug a digital scale everywhere you go in case you eat or drink something, but it failed to give an accurate representation of my real diet because I adjusted to eating things that were easier to measure. I couldn’t weigh the exact amount of banana in a no sugar banana branner, for examples, so instead of a bran muffin I ate oatmeal for breakfast. The leftover chickpea curry in the fridge was impossible to measure, so instead I ate wheat berries, lentils, and grated vegetables, each weighed individually on their way into the bowl. A drizzle of olive oil over the top? Weighed that. A glass of red wine with dinner? Weighed that. A couple of squares of dark chocolate in the evening? That would be 20 grams.

Back at glorious non-weighed eating, I’m left digesting a few things. First, this exercise has made me question the validity of every nutritional study using this technique for dietary assessment. Second, it made me think about vegetable consumption.

Honey Dijon Broccoli Salad // The Muffin Myth

Canadian and American recommendations for fruit and vegetable consumption around 4-5 cups a day for an adult. Swedish recommendations is 500g per day for fruit and vegetables. I like grams better than cups because a cup of spinach is going to weigh a lot less than a cup of broccoli, but most people don’t carry around scales, so visual measurements may be more reliable for the average eater.

I eat a vegetable-heavy diet, so I expected that my fruit and vegetable consumption would be waaaaaaay over the daily recommendations. And it was over, but not by as much as I thought it would be: my three-day average for fruits and vegetables was about 700g per day.

Getting more fruit and vegetables into your diet is never a bad thing, and this Honey Dijon Broccoli salad is a great way to do it. Broccoli florets are steamed, just barely, and then tossed with julienned broccoli stems, crisp apple, toasted almonds, and a spicy honey-Dijon dressing.  I think you’ll like it.

Honey Dijon Broccoli Salad // The Muffin Myth

One year ago: Spicy Squash and Lentil Salad

Honey Dijon Broccoli Salad Recipe:

I love this salad because it uses every bit of broccoli. The florets are steamed just enough to take away the raw bite, and then tossed with the stem, which is either julienned (I used the fine shredder on my mandoline) or finely chopped.

Recipe adapted, just barely, from The Sprouted Kitchen Cookbook

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2 bunches broccoli with stems (about 500g total)
1/2 cup toasted almonds, chopped
1 apple, cored and diced
1/4 cup finely chopped fresh flat-leaf parsley
3 Tbsp Dijon mustard
2 Tbsp honey
2 Tbsp extra virgin olive oil
2 Tbsp red wine vinegar
salt and pepper

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Cut the stems from the broccoli and set aside. Put a couple of inches of water at the bottom of a large pot with steamer basket or mesh strainer inside. Once the water is boiling, add the broccoli florets, cover, and steam for one minute. You just want to take the raw edge off. Drain and let cool. Either shred, julienne, or finely dice the broccoli stems.

In a large bowl whisk together the mustard, honey, olive oil, and vinegar. Add everything else into the bowl and toss well. Taste, and then season with salt and pepper. Serve cold.

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Broccoli is good for you, right? It is a great source of vitamin C, dietary fiber, and high broccoli consumption is thought to be beneficial in the prevention of heart disease and some cancers.

All text and photos © The Muffin Myth 2013

what’s good around the web!

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sunset // the muffin myth

Another beautiful icy sunset. I’d like to hope this snow and ice will be gone very soon, but as I am typing this it has just started to snow. Sigh.

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured, please email me.

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1. A couple of food bloggers started a petition asking Kraft to remove food dyes from their macaroni and cheese. Kraft met with the bloggers, but maintains the dyes are safe.

2. Apparently, there is no such thing as ‘miracle foods’. (Amen!)

3. How often do you eat in front of a screen? According to this research, eating in front of a screen is one of the quickest ways to pack on the pounds.

4. Why do GMOs need protection? Good question.

5. Eating more fiber may lower your risk of first-time stroke. 

All text and photos © The Muffin Myth 2013

raw chocolate pudding

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raw chocolate pudding

When I’m going through tough times, I have a tendency to look for the answers in a bowl of pudding. I’m not advocating for emotional eating, but sometimes you just need a little something, you know? And pudding, at least the way I make it, makes for a fine little something any day of the week. Any time of day, for that matter. I long ago perfected the formula for vanilla pudding, a honey-sweetened version of which I posted here some time ago. Back in February, when I was going through a little rough patch, I turned my attention to chocolate pudding.

raw chocolate pudding

Folks, let me tell you, the perfect chocolate pudding is an elusive thing. I’ve tried countless stove-top cornstarch-thickened versions. Some relied on melted chocolate swirled in at the end of cooking. Others on a good dose of cocoa powder. Others still employed both techniques, but none of them were exactly what I wanted. Sometimes the issue was texture (not thick enough! too thick!) and other times it was taste (not chocolately enough! too sweet!). I spent time – a lot of it – reading pudding forums (pudding forums! how I love the internet!) to try and crack the code for the perfect chocolate pudding. This evades me still, so if you have a recipe for silky-smooth-perfectly-thick-but-not-too-thick-intensely-chocolatety-chocolate-pudding, please, PLEASE, send it my way.

raw chocolate pudding

Somewhere in the middle of my pudding trials I decided to throw caution to the wind and do something I practically never do and have always been decidedly against – blur the lines between treat food and healthy food. My friend Karen emailed me this recipe for raw chocolate pudding which she tried a sample of at a Whole Foods a while ago. My first instinct was along the lines of, thanks, but that’s not the kind of food I’m in to. But after many trials of sub-par chocolate pudding I figured I had nothing to lose and gave it a go.

So, I made this whacky chocolate pudding. Pudding made from nothing but avocados (what?!), banana, dates, and cocoa powder. And, after skeptically scooping a few fingerfulls directly from the food processor into my mouth, I wasn’t convinced. It tasted weird. It tasted like avocados. But, then I chilled it. And then later that same evening I sat with not one but two bowls of chocolate pudding in front of me. One, stove-top cornstarch-thickened with a bit of cocoa and a bit of melted chocolate swirled in. The other, this recipe.

I liked this one better.

I don’t even know who I am.

You should try this pudding.

raw chocolate pudding

One year ago: Pesto Penne with Edamame
Two years ago: Cranberry Spelt Streusel Cake

Raw Chocolate Pudding Recipe:

Let me say a few things here. First, pudding is kind of a stretch. This dessert is thick – much thicker than the pudding I’m after. But it is also intensely chocoately and really amazing. Can you taste the avocado? Yes, but only at first. If you eat it immediately, the avocado is definitely there. Once you chill it, however, the avocado flavour disappears. Make sure your avocados and banana are nice and ripe, otherwise you’ll have a hint of that unripeness. But otherwise, seriously, go for it.

Serves 4

Recipe inspired by Whole Foods

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2 ripe avocados
1 ripe banana
1/2 cup soft pitted dates, roughly chopped
1/2 cup raw cocoa powder
1 tsp vanilla
1/2 tsp sea salt

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Combine all ingredients in a food processor, and process until smooth. You may need to stop and scrape the sides down a few times. Once the mixture is smooth, cover and chill for at least an hour. Serve cold.

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Avocados are an extremely fatty fruit! Around 80% of the calories in an avocado come from fat, which is about 20 x higher than most fruit. However, about 65% of this fat is healthy monounsaturated fat, in particular oleic acid. Avocados also contain an incredible range of phytonutrients, and many vitamins and minerals. Avocados are a good source of vitamin K, fiber, vitamin B6, vitamin C, folate, and potassium – more potassium than a banana even!

Bananas are a great source of concentrated energy and potassium. They are also a very good source of vitamin B6 and a good source of vitamin C, dietary fiber, and manganese.

Dates are a great source of natural sweetness, are rich in antioxidant polyphenols, dietary fiber, potassium, and manganese.

Raw Cocoa is antioxidant rich, and the flavanoid content appears to be helpful in protecting blood vessel linings and thus preventing high blood pressure.

All text and photos © The Muffin Myth 2013

what’s good around the web!

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Swedish Easter Witch // The Muffin Myth

Easter witch riding her broom to go trick or treating! It isn’t exactly like trick or treating, the children, who are all dressed essentially the same, go door to door singing traditional songs and handing out hand-made cards. In exchange they are given candy and money. It’s pretty sweet. Also, further to my last post, my Dad emailed letting me know there are ten eggs – gold with a purple stripe – hidden for me. Efff. Happy Easter!

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured, please email me.

MM_Web_Icon_FINAL1. Banning big sodas? Subsidizing veggies? Turns out the public is okay with government policies that encourage healthy eating.

2. This new study shows benefits of a mono-unsaturated fatty acid (MUFA) rich diet. A couple of things concern me about this: who the study was funded by, and the fact that they’re genetically modifying corn and soy to be higher in oleic acid. Also, the trial was only four weeks long.

3. Do you find it confusing to wade through all the information about which fats are healthy and why? This article breaks it down nicely.

4. McDonald’s director of nutrition (that’s an oxymoron if I ever heard one) insists that their food is healthy. To a room full of dieticians no less. Oh man.

5. Are you a breakfast person? I sometimes am and sometimes am not. This study shows that a protein-rich breakfast prevents snacking later in the day.

All text and photos © The Muffin Myth 2013

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