Dustin’s Health & Fitness Articles of the Week – 4/20/14

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10 Simple Ways to Eat Healthy Without Thinking – “What you eat is important, but even healthy food can stop you from losing weight if you eat too much of it. Your brain is easily fooled by shifts in perspective. It’s also more responsive to external cues like an empty plate, than internal cues like a full stomach. Understanding these influences can show you how to tilt them in your favor. Usually we eat more than we should because of the mindless margin, but you can use the same principles to subtly influence your behavior and mindlessly eat less. Over time this calorie difference can help you drop weight. It’s slow, but it’s steady. And best of all, it’s painless” -Darya Rose (source).

Plant egg entrepreneur raises $23m in latest funding round, led by Asia’s richest man, Li Ka-shing – Founded in 2011, San Francisco based food company Hampton Creek has been taking on chicken eggs with non-GMO plant-based products (Just Mayo and Beyond Eggs) and has raised a total of $30 million in funding to date.

The Truth About Nutrient Timing – A thorough review of the research published on post-workout meals and the perceived benefits is suggesting that depending on when you have a meal prior to training, you might actually have a 4 to 6 hour window as opposed to the current belief of 30 to 60 minutes. If you find the article to be a tough read, simply skip to “The New Rules of Nutrient Timing” at the bottom of the article for a quick summary.

What’s the Difference Between a Romanian Deadlift, American Deadlift, Stiff Legged Deadlift, and Straight Leg Deadlift? – Great article explaining the differences and how to properly perform the exercises. If you are new to deadlift exercises I recommend looking at his suggested beginner hip-hinging drills at the bottom of the article. Deadlifts are not gender specific and are arguably one of the best compound exercises (meaning they target multiple muscle groups) you can have in your workout program. FYI – you might encounter a pop-up window that is missing the “close” or “X” button but just click the upper right hand corner of the pop-up box and it should go away.

Carb Controversy: Why low-carb diets have got it all wrong – “Strict diets aren’t the answer. If your eating plan isn’t working for you, it’s tempting to make it more restrictive. You might assume that if you aren’t losing fat going kinda low-carb, you should go full ketogenic (low-carb). But more restriction almost never works. Don’t take your nutrition to extremes — unless you have extreme goals. Strategic moderation, as unsexy as that sounds, is the only sustainable method.” -Bryan St. Pierre

 

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Dustin
Certified Personal Trainer
NASM-CPT, EMT-B

Things I Love This Week

Posted in San Francisco by

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 There is nothing better then walking through the city in Spring to find everything in blossom. The flowers are starting to add an aromatic fragrance and whimsical feel to the urban streets.  This cluster of flowers particularly caught my eye, along with this patch of ferns.

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The other cold, grey Saturday I ventured over to one of my favorite cozy neighborhood bars The Homestead for an afternoon cocktail to celebrate one of my nearest and dearest girlfriend’s birthday. There is nothing quite like sitting in front of an old wood burning fire place, wearing a navajo inspired sweater, sipping on a Old-Fashioned, snacking on peanuts while throwing the shells on the floor, all at 4:00 in the afternoon. If you are not an afternoon drinker it might be time you try becoming one.

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Keeping with the theme of birthdays the other weekend I took my favorite yoga partner and dear girlfriend to the Asian Art Museum for their current yoga exhibit.  The exhibit explores the history of yoga through visual art in the form of sculptures, paintings,  and drawings. My favorite part however was a simple wall where visitors could pick a card with their birth year bracket and write a note on how yoga has affected them personally. You are then able to place your card along a wall to share with your fellow yogis. Above is a snap shot of mine and my girlfriends. The simple things are always the most inspiring to me. 

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Walking out of the San Francisco court house after paying an unpleasant car ticket to stumble upon a pet bird sitting on the stoop. I love the randomness the city provides on a daily basis.

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I think I have become obsessed with the mural art in the mission. I seem to find myself on a regular basis with my morning coffee in one hand while snapping a photo of a wall with the other. This one seemed to have a Frida Kahlo vibe to it. I love the organic, slightly morbid, and dark feel it brings out.

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Coffee has become so much more then what it used to be. It is not about the quick starbucks grab and go, but has become a decadent morning splurge. We wait for individual cups to be slowly made and poured to order. At this neighborhood spot the barista will actually open a  tube of beans from your recently ordered choice so you can take a lingering whiff of the fragrant beans just to enlighten your overall coffee experience.

A Sonoma Morning with Dogs, Hiking, and Wine

Posted in Food and Drinks, San Francisco by

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Saturday Dustin, Cooper, and myself got ourselves up bright and early, packed the car, and headed out for an adventure in Sonoma County. The plan which, was a surprise to all in the car but me, was to go up to the beautiful Kunde Family Estate Winery and join in a dog hike through the vineyards. The hike started at 9:00 am at which meant we had to leave the city by 7:30 am in order to get there on time.  I  have to say getting up when it is still slightly dark out on a Saturday morning is not my usual cup of tea, but once we made it to the Estate I was glad we had made the trek.

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 Once we parked our car and walked up to the meeting point it was fun to see how many people would be joining in on the morning festivities. There were about 50 people in total along with all various types of dog breeds.  As Dustin and I scoped out the group it was interesting to see how many of our fellow hikers dogs resembled them. This of course made me wonder if Cooper looks like myself or Dustin? There were labs, golden retrievers, a very macho french bulldog, a wise looking bloodhound, and my favorite an adventurous bichon frise named Biscuit  just to name a few.

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 The hike was conducted by Jeff Kunde himself a 4th generation owner of the vineyard and his two yellow labs.   The slightly strenuous hike covered 1,850 acres across the breathtaking and may I even say magical estate. As we started the hike I was overwhelmed by the beauty all around. The morning air was cold and brisk, however this did not stop the dogs from flying, jumping, and running all around us.

 

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 We made our first pit stop alongside a large lake where the dogs jumped into immediately. I have never seen so many grinning labs paddling as fast as they could. At this point in the walk we were in the valley where the white grapes are grown and harvested. Glasses were handed out and at 10:00 am I was able to start my day with a tasting of their Sauvignon Blanc. Thank goodness I had eaten a banana before we started, I was not anticipating drinking while on the hike. However those are what I consider the good kind of surprises. The Sauvignon Blanc was light, crisp, and refreshing and I might even say a great spring morning wine.

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 As we continued to the next valley the sun started to peak out and the cool morning air was quickly rushed away. We had made it into the red grape valley and there we were able to taste the Reserve Zinfandel. Zinfandel’s are my absolute favorite wine varietal in red’s. They are typically robust and full bodied. This Zinfandel was delicious, although not as rich as I would prefer. However at 11:00am I was still very happy.

 

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The last stop in the Valley was in a beautiful little area nestled in between a meadow of trees. It also happened to be at the part of the property where Jeff Kunde himself grew up. His family home was standing 500 feet away from where we were all stood and enjoyed the last wine tasting of the morning. Here we indulged in the Dunfillan Cuvee which is a blend of Cabernet Sauvignon and Syrah. This wine was a little dry for my liking, but was Dustin’s favorite of the morning.

 

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We made our way back to the tasting room where we were served with a delicious picnic style lunch. There were salad greens with ranch dressing on the side, potato salad, various wraps, and of course cookies. In my typical fashion I loaded my plate with a ton of the green salad and skipped the dressing since 1 tablespoon of ranch can sometimes be upwards of 75 calories! This means 2 tablespoons of dressing would be the equivalent of 1 glass of wine.  I don’t know about you, but I would rather have a glass of wine. I then grabbed a smaller portion of the potato salad and one half of the veggie wrap as it seemed to be filled with the most delicious stuff. I skipped the cookies, but did manage to steal a small bite of Dustin’s.

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As for the puppies they also had a nice lunch treat waiting for them. Along with the Paw Bar filled with various kinds of dog treats they also had a water tasting for the dogs. Chicken Water, Bacon Water, Mojito Water, and Beef Water. Cooper tried all 4, but ended up just going for the plain water. Boring choice, but I guess the dog knows what he likes.  Overall the hike was fantastic and I highly recommend it for anyone who wants to take a day trip out of the city and enjoy time drinking with their pooch. Their next eco-dog hike will be June 7th, so if you want to go I say make a reservation soon as they book up fast!

 

Dustin’s Health & Fitness Articles of the Week – 4/13/14

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11 Graphs That Show Everything That is Wrong With The Modern Diet – In regards to #5, there seems to be a recent upward shift in butter sales. In 2013, the U.S. reached its highest consumption level in four decades with average butter intake rising 25% since 2002.

Do cold temperatures cause colds? – Interesting research and theories on why we get colds.

No Candy Bars Here: This Vending Machine Sells Only Fresh Salads And It’s Seriously Delicious – Great concept and so far it’s working! Currently only in Chicago and receiving great reviews on Yelp.

‘Lung In A Box’ Keeps Organs Breathing Before Transplants – Warning NSFW. This article contains graphic images of a human heart and lung contained in experimental devices that keeps them alive longer for organ donor recipients. Just FYI if you’re squeamish. This new technology could be particularly beneficial for Hawaii where according to the article 30 to 40 hearts annually go unused because they cannot be transported.

KITCHEN 101: COOKING FATS & OILS – Awesome graphic depicting the best temperatures and uses for common cooking oils. In regards to nutritional value and weight loss, pay attention to the serving size of oils. One tablespoon of coconut or olive oil is approximately 120 calories.

 

Dustin
Dustin
Certified Personal Trainer
NASM-CPT, EMT-B

To Eat or Not to Eat, That is the Question

Posted in Food and Drinks, San Francisco by

To eat or not to eat, that is the question. I have stated before one of the challenges faced with getting your morning coffee at a donut shop is temptation is always looking you right in the eye. I am always good at avoiding the sugary delights on my own, but sometimes it will happen.  One of my fellow patrons bestows me with a gift. Now what can one say to a free treat. It has to be one of the best ways to start your day. Someone gives you a gift for no reason except to put a smile on your face and to just give you something truly enjoyable. I am all of a sudden filled with pure gratitude at how thoughtful people can be, but I am now I am faced with a morning struggle I was not anticipating.

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This morning the Sticky Bun was the gift given to me. Now I have never really been a sticky bun fan, however dynamo donuts version looks to be a in a whole different ball park.  Dynamo makes their sticky bun from leftover donut dough and then it is baked in a sticky sauce. My eyes start to tell me I want it, however my mind knows eating it would completely derail the hour long spin class I just did. After how torturous getting through spin was this morning there is no way I can negate all of those calories I just burned for one pleasurable moment. Yes it will taste delicious for a minute, but then after the sugar spike wears off the sick feeling and tiredness will start to creep in.  However to pass up something so good would also be a sin.

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Here is the compromise I made with myself. I cut off a small sliver of the bun so I can try the sweet, sticky, doughy, goodness. I then decided to surprise a close friend at work with the rest of the sticky bun. Now I am careful as I would not want to put someone else in this same morning dilemma. Therefore I had to pick a friend who loves sweets and would feel truly excited about the early morning indulgence.  Now I have been able to pass on the feeling I just received of enjoyment from being surprised with an early morning gift to kick off  their day.  Hope everyone can pass on a surprise to someone else this Wednesday morning!

Cheers to National Beer Day- In Pursuit of a Yeti

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When writing I usually try to diversify the topic or theme I am blogging about in order to keep interest and variety in my posts. However knowing today is National Beer Day I felt compelled to write another post related to and in celebration of beer. First you might be asking yourself why April 7th for National Beer Day? Well it all stems from a little over 80 years ago when in 1933 the  Cullen-Harrison Act went into effect, thus making alcohol legal to drink again after 13 long and dry years. Aka as we know it the end of prohibition.

The second question you might be thinking is how did National Beer Day come about? From what I found in my research 2 friends Justin Smith and Mike Connolly in 2009 started a National Beer Day Facebook page campaign to make April 7th the “un-official National Beer Day. Through their own grass roots marketing it did not take long for the idea to resonate with beer lovers across the United States and hence a holiday was born.

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In celebration of today I wanted to highlight my all time favorite brewery The Great Divide.  Great Divide is a micro-brewery located  in Denver Colorado not too far from Denver’s ballpark area. Walking into the tap room  there is always a bustle of beer enthusiasts sipping on various hand crafted selections sharing in stories and laughter.  The tap Room features 16 taps of seasonal and year-round beers which cover everything from IPA’s, Imperial Stouts, Barley Wine’s, Rye’s, Red’s, Saison’s, you name it. I have tried almost every beer on tap and I have to say hands down all of the beer is some of the best of the best. This is also very evident if you go to their website and look at the many awards their beers have earned. Great Divide is able to craft beers rich in flavor and truly unique in taste. My favorite out of all of the beers though is the Yeti Imperial Stout, shocking I know.

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Now when I say this beer is good, this is how good it is.  When going home for the holidays  I spent hours driving from one local liquor store to the next on a man hunt to find this beer. With no luck there I combed through bars and restaurants until I found it on tap. Luckily this operation ended successfully at my neighborhood Old Chicago Restaurant. Upon coming home  to the bay area I set up alerts with local beer stores in hopes of getting notified of yeti finally making it’s way to  Northern California.  After almost a year it happened, my alert went off and I learned yeti was finally being distributed in a local beer shop.   I proceeded immediately over  to Ales Unlimited and bought out almost their full shipment. I had also seen in my alert they had one of my other favorite beers from Great Divide the Collete, which is a farmhouse Saison. Of course Ales Unlimited informed me  upon arrival some other beer enthusiast had been there earlier in the week and bought their entire Collete shipment. So yes, their beer is that good.

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With that said I want to lift a pint and say cheers to all of my fellow beer enthusiasts out there! I hope everyone can find a beer that is so rewarding it will make you go to absurd measures in order to just get one taste of it. I myself had a small pint of Triple Voodoo Breweries Inception this evening. Nothing beats a cold beer on a Monday night.

Dustin’s Health & Fitness Articles of the Week – 4/6/14

Posted in Books and Articles by

Top 5 Reasons Your Diet Isn’t Working – A study in 2010 “compared two groups of overweight non-smokers on calorie restricted diets for 14 days. One group clocked 8.5 hours of sleep per night, and the other logged 5.5 hours of sleep per night (which the authors point out is a “norm” for people in this day and age.) Both groups ate roughly 1,450 calories a day. After two weeks, the people who slept more lost more fat than the group who slept less. More than half of the weight loss during the 8.5 hours of sleep was fat versus only one quarter of the weight loss during the 5.5 hours of sleep. People literally burned fat while they slept. The folks who slept less lost more muscle (60% more muscle was lost by the sleep-deprived group.) Those three hours of lost sleep caused a shift in metabolism that made the body want to preserve fat at the expense of muscle. When the researchers compared circulating blood levels of appetite-regulating hormones in the two groups they found those who slept for three fewer hours had produced more of the appetite stimulating hormone ghrelin. They woke up hungrier!” -Woodson Merrell

Fitness Reborn: The Real Truth About Carbs – The Top-10 countries in the world with the lowest obesity rates all consume a carb-dominant diet. Of the 10 countries with the lowest obesity rates, 8 are in Asia, and the remaining 2 are in Africa.

Shivering ‘as good as exercise’ for producing brown fat – New research shows that adults are capable of transforming energy-storing white fat into energy-burning brown fat by two similar muscle contracting mechanisms: exercise and shivering.

Drug Use in Sports: Can We Ignore It Any Longer? – The sports adage “if you ain’t cheatin’, you ain’t trying” seems to be the line of thinking taken too seriously among athletes these days. In cycling, more than a third of the top finishers of the Tour de France have admitted to using performance-enhancing drugs in their careers or have been officially linked to doping.

Training to Bobsled – This is a short video about U.S. Olympic Team bobsled training and a few exercises in their workout. Chris Fogt, the American bobsledder in the video is also a Captain in the U.S. Army and participant in the U.S. Army World Class Athlete Program (located in Fort Carson for you Coloradans) which allows soldiers the opportunity to train and compete at national and international sports competitions.

 

Dustin
Dustin
Certified Personal Trainer
NASM-CPT, EMT-B

A Weekend In Beer Around San Francisco

Posted in Food and Drinks, San Francisco by

One of the things I love about being from Colorado is how I have developed a deep appreciation for good beer. Colorado is a mecca for smaller artisan micro breweries and no matter what brewery you walk into it is almost always guaranteed you are going to get poured something cold, refreshing, and delicious. I equate the brew culture in Colorado to that of the wine country in Northern California. Obviously outstanding wine is not hard to come by in the city, but when it comes to really good beer it has been more of a struggle. Then a few years ago it happened, the city started to have a beer movement. All of a sudden breweries, craft beer stores, and beer bars started popping up everywhere. You can only imagine my delight when I realized good beer could be found outside of the Rockies. Anytime a new place opens I make it a point to go and check it out. Last weekend I ended up doing what felt like my own brewery bar crawl and I thought I would re-cap for everyone some of the key players that I went to and what I liked about each place I had a pour in.

Triple Voodoo Brewery and Tap Room

Triple Voodoo Brewery and Tap Room just opened in the Dog Patch district during San Francisco Beer Week in late February. Of course with my love of beer and with the brewery being only a hop, skip, and jump away from my apartment it obviously took less then a week from opening before I  went to check it out.  Walking into the brewery the first thing you notice is the space is large and industrial, but is also able to create an inviting atmosphere.

 

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They offer about 7 different beers on tap and have a good range of lighter Belgian beers, IPA’s, a Red Ale, and even a darker stout.  I can never make up my mind on what I want to try when I go to a brewery so I decided to go with the taster of four 4 oz beers, which I highly recommend for your first time here. Across the board all of their beers were truly fantastic! I tend to like lighter wheat style beers or heavy stout’s. My two favorites here were the Inception which is a Belgian style ale and the King’s Leopold which is a dark Belgian stout. When I was there last Friday I was lucky enough to taste part of a special batch of the King Leopold Stout infused with coffee. I can’t even describe how smooth, rich, and delicious this beer was! I am not an IPA fan, but the 8 Tentacles IPA should be on your list if IPA’s are what strike your fancy.

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The staff is friendly here and really accommodating, which has been consist with all 3 of the time’s I have been to the brewery. Overall this place is just plain awesome. I would say the only downside to Triple Voodoo is they do not offer food and there is no outdoor space to enjoy a beer in the sun. So if you are looking for more then just a drink you won’t be in luck at this place, however they are fine with you bringing in your own meals and snacks.

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Lagunitas Brewing Company

Lagunitas Brewery is located just north of San Francisco in the city of Petaluma. I ventured up there last Saturday for the first time to celebrate a friend’s birthday. I had always wanted to check out the brewery and although 45 minutes is not that far, sometimes it takes an event to finally make it happen.  We happened to go on one of those rare bay area sunny days which I think helped in making this brewery experience even better.

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We sat outside in the crowded atrium at one of the communal picnic table’s and from the moment we took a seat you could feel the relaxed and inviting vibe of the crowd. Lagunitas had a huge menu of beers. Some I have tried many times over at local bars, however they also had a great selection of beers you could only get at the brewery or seasonal brews. In my typical fashion I ordered the taster of four 4 oz beers so I could get a range of all of the different selections they had to offer. My absolute favorite beer of the day was the Hairy Eyeball. Lagunitas describes this beer as rich, thick, dangerous, and chocolaty. If those adjectives along with the name don’t sell you on the beer I don’t know what will.

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After my taster flight we went on to take the brewery tour. As for brewery tours I would say there was nothing special about this tour. If you have never gone on a brewery tour and actually walked through how beer is made then I would say it is worth your while. If brewery tours is something you have done at multiple breweries before then I would say skip it and just enjoy the music, beer, and food instead. Speaking of food I ended up ordering the special of the day which was a hummus and veggie wrap with a side salad. Surprisingly this meal was really healthy and tasted terrific. Finding a healthy food option at a brewery is not usually a simple feat, so this made me very excited.

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The trip culminated with a stroll into the gift shop where I purchased another beer t-shirt to add to my collection. I figure a girl can never have too many beer t-shirts right? I would definitely recommend taking the drive up north and checking this place out, however make sure you go on a sunny day so you can really utilize the outside area.

 

Southern Pacific Brewery

The last stop on my brewery bar crawl last weekend was the Southern Pacific Brewery which opened about 2 years ago in the mission district. I have been to this brewery on multiple occasions over the last couple of years, usually with a very large group of people for an after work happy hour or on a weekend day for some beer in the sun. Last weekend was the first time I ventured into this bar for a late night drink.  The place was absolutely packed with groups of people all jammed into the shared tables, something I had not experienced in the off hours I typically have been here at. We proceeded to the top bar area and were able to find a table to all sit at.

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Photo taken from pintrest

Southern Pacific like Triple Voodoo has an open, modern, and industrial aesthetic. They have a large outdoor seating area, which in the city is hard to find. Along with providing their own in house beers they carry a wide range of guest beers on tap and wine for those of you who are not into beer and wan’t another option. They have a full food menu, which is nice if you are looking for a meal or snacks. In general I have not been super impressed with either their beer or food here. The beer is not awful, however it is nothing special either. As for the food it is your typical unhealthy bar grub. Although they do offer salads and have flat bread pizza’s which do come with a lot of vegetables on top. I would say this place is good for off peak hour group get together’s, but I would avoid on a Friday or Saturday night unless you want to be in a loud crowded warehouse.

Dustin’s Health & Fitness Articles of the Week – 3/30/14

Posted in Books and Articles by

How Long to Form a Habit – You may have heard along the way that it takes 21, 28, or maybe 30 days to create a habit. This is commonly heard in the health and fitness industry particularly when it comes to forming dietary habits. I’ve read and heard experienced personal trainers claim 3-4 weeks based on their anecdotal evidence. Although these estimates might be true for some, where did these guidelines come from? The answer might surprise you! When it comes to changing habits it’s been suggested to use the baby-steps approach by picking one and only one habit you’re ready to change. Don’t try to change everything all at once. According to Leo Babauta, author of The Power of Less, people have an 85% success rate when they focus on changing only one habit at a time. If they attempt to change two habits at once their success rate drops to 35%. When trying to change three habits only 10% succeed.

The health hazards of sitting – Low-back pain is a primary cause of musculoskeletal degeneration seen in the adult population, affecting 80% of all adults.

The Magic of 10,000 steps – In 2013, Fitbits, Jawbone UPs, and Nike FuelBands accounted for 97 percent of all smartphone-enabled activity trackers sold at brick-and-mortar stores or through big ecommerce sites, according to NPD Group, which tracks the digital fitness device market at the point of sale. Fitbit’s devices accounted for 68 percent of devices sold; Jawbone UP sales accounted for 19 percent of all devices sold; and Nike FuelBand sales made up 10 percent of sales. NPD Group found the overall digital fitness device market to be worth $330 million in 2013.

The Best Kept Secret: Why People Have to Squat Differently – This is an awesome analysis of how and why some people have to squat differently than others, using photos of actual bones and joints to explain the anatomical differences.

Pinpointing the higher cost of a healthy diet – Study finds it takes $1.50 more per day to eat a nutritious diet rather than an unhealthy one.

The Real Biggest Loser Is the Show Itself – Interesting perspective! Nonetheless, approximately 34% of Americans are obese which equates to approximately 72 million Americans. The same trend is occurring among youth (ages 2-19) as more than nine million young people are overweight or obese. Experts predict nearly one in four kids will be overweight by the year 2015.

 

Dustin
Dustin
Certified Personal Trainer
NASM-CPT, EMT-B

Favorite Low Calorie Breakfast Cereals

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I decided in light of my last post it might be nice to share with you guys some of my favorite low calorie cereal’s. I do want to note that during my cereal exploration I did spend more time investigating calories and not as much time focusing on the cereal’s in terms of nutrition. For that reason I decided to include a link to all items in Foodeducate to help you understand nutrition on each cereal as well. For those of you not familiar with Foodeducate it is a website that looks at manufacturer’s nutrition labels and ingredient lists and will assign a grade of A through D to various foods. Foods which are minimally processed and nutrient dense will receive higher grades. This means “real” foods are going to receive higher scores over processed foods. So an apple will get an A where Club Crackers will receive a D+. I highly recommend playing around on the website and checking it out for yourself!

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My favorite guilty pleasure cereal is Whole Foods 365 Every Day Value Peanut Butter Balls. Let me warn you this cereal is sweet, peanut butter goodness. I treated this cereal more as a dessert then a way to kick start my morning. It tastes delicious with just almond milk or I have even mixed it in with cottage cheese, fruit, or even grabbed it by the handful and mixed with some nuts and dark chocolate chips to make a trail mix. Whole Foods also recently launched this cereal in a version with Coco balls. I still like the original better, but the coco one is great for mixing it up.

 

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Both cereal’s come in at 1 cup for 110 calories. Foodeducate gives the Peanut Butter Balls a C+, but interestingly enough the new Peanut Butter and Coco Balls a B- even though they are pretty much the same. Both cereals are part of Whole Foods Private Label Brand 365 Everyday Value and can only be purchased there.

 

 

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Another recent addition at Whole Foods is the 365 Every Day Value Crunchy Cinnamon Squares cereal. If you grew up being a fan of Cinnamon Toast Crunch then this is the cereal for you. Again this for me is great for an after dinner treat or nice when I need a handful of something to indulge my sweet tooth.  1 cup comes in at just 90 calories and Foodeducate gives the Crunchy Cinnamon Squares a B+ rating which is not too shabby. Crunchy Cinnamon Squares again is part of Whole Foods Private Label Brand 365 Everyday Value and can only be purchased there.

 

 Kashi

I found the Kashi Indigo Morning Cereal on my last business trip to Arkansas at one of their local grocery stores. After a long day of flying all I wanted was to go to my hotel room and have a big bowl of cereal before bed. I really like this cereal better dry then with milk. Once the cereal is in milk it loses a little bit of the sweetness it has, which for me makes it a little less delicious. However if you do not have a sweet tooth like me and want this for breakfast then with milk is the way to go. I also am not a fan of the dried fruit in it, so I will usually pick that out and add in my own blueberries. One serving of this is 3/4 cup at 100 calories and Foodeducate gives Indigo Morning Blueberry a B-. This cereal is a little harder to find, but I have found it in Molly Stones Grocery store and some other random smaller grocery stores.

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Arrowhead Mills has two of my favorite cereals that are not on the sweet/sugary side. The first is Arrowhead Mills Gluten Free Sprouted Corn Flakes and the second is Arrowhead Mills Sprouted Wheat Berry and Quinoa Flakes. Both of these would be the cereals I would go to in the morning if I needed a quick breakfast. I also like to mix both kinds in with some of the other sweeter cereals in order to make the bowl a little less sweet and more hearty.

The Wheat Berry and Quinoa cereal has a slightly lower calorie count coming in at  1 cup at 100 calories, while the Sprouted Corn Flakes is 110 calories for 1 cup. Foodeductae gives both the Sprouted Wheat Berry and Quiona Flakes and the Sprouted Corn Flakes a B for nutrition. I mainly buy these at Whole Foods, but have also found them in Safeway and other mass grocery stores.