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.

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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.

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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.

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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.

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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

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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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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.

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