Jun 12, 2012

Bye Bye, Corn

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Today I found out I have a sensitivity to corn.

I’m also sensitive to MSG, cats, dust and mold. However, corn had the greatest effect on me, according to the EAV test I underwent yesterday. This also upset me the most, because CORN IS IN EVERYTHING.

Let’s rewind for a second, because I’m sure most of you are wondering what the heck an EAV test is.

EAV testing, developed by Dr. Reinholt Voll in the 1940s, indirectly measures the energetic system of the body. Using electrical points in the body, the test screens for food and chemical imbalances. It’s non-invasive, quick and fairly painless (unless you find out you should avoid anything that comes in a package).

Now, back to the corn. At first, a corn sensitivity doesn’t sound so bad. I can’t have corn on the cob at picnics anymore? Oh, well. No more popcorn at the movies? I’ll live. I should avoid high fructose corn syrup? Well, shouldn’t I be doing that anyway?

It doesn’t stop there, though. You see…

Corn

It really is! (Source)

In fact, corn or corn-derived ingredients are found in almost all baked goods and pastries, candies, beers… I’d keep going, but I’ve already covered the most disappointing items. Corn and corn-derived ingredients are also disguised under many different names, including maltodextrin, dextrose and ethanol.

As you can see, this is quite the bummer, and completely eliminating all forms of corn from my diet is going to be really difficult. Luckily, I’m not severely allergic to corn like some people. I don’t break out into hives, have asthma attacks or go into anaphylactic shock. However, I have been dealing with some minor health issues lately, and I’m willing to avoid corn to find out if it’s been the cause of them. The doctor said to eliminate corn for at least a month, then reintroduce it to see how I react.

Well… Here goes nothin’.

Do you have any food sensitivities? How difficult is it to keep those foods out of your diet?

Filed Under: Nutrition Tips, Personal · Tagged: , ,
Jun 7, 2012

Green Detox Soup

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Last week, we received our first CSA share—woo hoo! I’d been looking forward to getting our first box for weeks, and I was definitely not disappointed. Our portion included a loaf of whole wheat bread, rhubarb, strawberries and a whole lotta greens!

CSA Share 1

Those were some of the best strawberries I’ve ever had!

Though I love me some greens, I’ve been having trouble eating all of this! It’s not even that I’m getting tired of it—I just can’t get through it fast enough. Not wanting my wonderful produce to go to waste, I did some Internet searching for recipes that called for a lot of spinach. After some perusing, I found one I liked: a green detox soup!

Gluten-Free Goddess’ Green Detox Soup

Ingredients

  • 1 tablespoon olive oil
  • 2 cloves of garlic, chopped
  • 2 tablespoons diced onion
  • 1 inch of fresh ginger, peeled and chopped
  • 4 cups fresh broccoli, cut up
  • 1/2 pound of fresh spinach leaves
  • 3 parsnips, peeled, cored, chopped
  • 2 ribs of celery, trimmed, chopped
  • 1 handful of fresh parsley, roughly chopped
  • Fresh water, as needed
  • Sea salt and ground pepper, to taste
  • Lemon or lime juice, to taste

Instructions

  • Using a large soup pot, heat the olive oil over medium heat and stir in the garlic, onion, and ginger to season the oil.
  • Add the broccoli, spinach, parsnips, celery and parsley, and stir a bit until the spinach wilts and collapses.
  • Add just enough water to cover the vegetables. Remember the spinach will cook down quite a bit, so don’t add too much water at first. You can always thin the soup later, if you need to.
  • Bring it to a high simmer, cover the pot and reduce the heat to a medium simmer.
  • Cook for fifteen minutes or so until the veggies are softened.
  • Use an immersion blender to puree the soup.

Green Detox Soup

Despite some minor kitchen mishaps (let’s just say trying to use my food processor in place of an immersion blender didn’t turn out so well), the soup turned out very nicely! I will say, it is a bit bland, but that’s nothing a few spices can’t fix! Besides, it is a detox soup, so it’s meant to be cleansing.

Now that I’ve gotten most of my greens off my hands, my next mission is to figure out what to do with all of my rhubarb. And to think–I’m getting my second share of veggies this afternoon!

Do you have any healthy rhubarb recipes? If so, please share!

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May 14, 2012

Nutrient Spotlight: Omega-3 Fatty Acids

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I feel like too many of my posts have been about my personal life lately… Sorry about that! Sure, I started this blog as an outlet for myself, but I also want to use it as a channel to provide you with information about nutrition, fitness and wellness. In order to help fix this problem, I’ve decided to start a “Nutrition Spotlight” series to give you a quick and dirty rundown of specific nutrients.

As a disclaimer, I want to make it clear that I am NOT a doctor, dietician or any type of medically-trained professional. This information is based solely on my online research. Please consult with your doctor before making any drastic changes to your diet or beginning a supplement routine!

Omega-3 Fatty Acids

Flax is a great vegan source of omega-3 fatty acids. (Source)

Basics

    • There are three main types of omega-3 fatty acids: ALA, EPA and DHA. Only plants can make the vital omega-3 parent fatty acid called alpha linolenic acid (ALA). Enzymes in the human body can then convert these to other omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
    • We need omega-3 fatty acids to function properly. Because our bodies either don’t produce these fatty acids (ALA, DHA & EPA) or inefficiently convert them from ALA to EPA and DHA, they’re considered essential fatty acids. In other words, we need to get them from our diet!

Functions

  • Omega-3 fatty acids play several roles in the body. They are an important part of our cell membranes’ structure, making them flexible and allowing nutrients in and toxins out. These acids also have functions in cardiovascular health, immunity and the nervous system.

Sources

  • Algae (chorella, spirulina)
  • Fish (salmon, sardines)
  • Nuts (pecans, walnuts)
  • Seeds (flax, pumpkin)

Benefits

    • According to a number of studies, omega-3 fatty acids can decrease elevated triglyceride levels in the blood. High levels of triglycerides is a risk factor for heart disease.
    • Several studies have found that omega-3 fatty acids significantly reduce stiffness and joint pain associated with arthritis. Supplements also seem to increase the effectiveness of anti-inflammatory drugs.
    • Researchers have found cultures that eat foods with high levels of omega-3 fatty acids have lower levels of depression. Omega-3 fatty acids may also help reduce the depressive symptoms of bipolar disorder.

Risks

  • Omega-3 fatty acids  supplements should be used with caution by people who bruise easily, have a bleeding disorder or take blood-thinning medications. High doses of omega-3 fatty acids may increase the risk of bleeding, even in people without a history of bleeding disorders or who are not taking other medications.
  • Fish oil supplements, often taken as source of omega-3 fatty acids, can cause gas, bloating, belching and diarrhea. However, time-release preparations may reduce these side effects.
  • People with diabetes or schizophrenia may lack the ability to convert ALA to EPA and DHA and should make an effort to get enough omega-3 fatty acids from their diets. Additionally, people with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements.
  • Some fish may contain potentially harmful contaminants, most notably heavy metals (including mercury). For sport-caught fish, the U.S. Environmental Protection Agency (EPA) recommends that pregnant or nursing women eat no more than one six-ounce serving per week, and young children eat less than two ounces per week. For farm raised, imported or marine fish, the U.S. Food and Drug Administration (FDA) recommends that pregnant or nursing women and young children avoid eating types with higher levels of mercury, such as mackerel, shark or swordfish.

What nutrient would you like to see highlighted next?

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Apr 25, 2012

3 Simple Ways to Fight Off a Cold

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The past few days have been cold and grey here in Pittsburgh—not exactly spring-like weather! Unfortunately, I’ve been a bit under the weather, too. A bug has been going around in my circle of friends and at the office, and I think I picked it up… Yuck!

When I was younger, I never thought twice about taking medicine to fight off a cold, and I still use it if I get really sick. The thing is… I don’t get really sick anymore! I honestly don’t remember the last time I was truly ill, and I credit that to my diet and exercise routine.

After stopping in the office in the morning, I worked from home yesterday because I wasn’t feeling well. Before I left, one of my colleagues suggested I “take lots of medicine” so I would feel better. Though she meant well, popping capsules of Aleve or taking shots of Dayquil was the last thing I wanted to do!

Farmacy

This is my kind of “farmacy”!

I’m a firm believer that food IS medicine, and if you eat well, you won’t need any of the conventional stuff! Sure, we all catch colds from time to time, but your diet will decide whether you’re back at it the next day or confined to the couch for a week. Next time you feel a case of the sniffles coming on, remember these simple ways to fight them off!

1. Drink LOTS of water. The standard recommendation for water consumption is eight glasses per day, but a lot of people don’t drink nearly that much. If you don’t feel well, increasing your water intake is one of the first things you should do! It’ll keep you hydrated and help to flush out your system.

2. Eat foods high in vitamin C, vitamin E and zinc. We’ve all heard that taking vitamin C supplements helps to boost immunity, but did you know the same is true about vitamin E and zinc? Though supplements work, whole foods are always a better option. Stop a cold in its tracks by loading up on fresh produce like bell peppers, broccoli, cantaloupe, kale, kiwi, oranges, spinach and strawberries.

3. Rest! A big reason it takes people longer than necessary to get over a cold is because they don’t give themselves time to relax and recover. Once you feel the onset of symptoms, try to take it easy before you’ve got a full blown cold. This doesn’t mean you have to throw in the towel every time you sneeze, but taking a half-day off when you first start to feel sick might just keep you from having to take off two or three days later on!

After taking my own advice (and approximately 17 bathroom breaks), I feel as good as new! Keep these tips in mind next time you catch the office bug, and I’ll bet you’ll feel the same in no time.

What are your tricks for beating a cold?

Filed Under: Nutrition Tips, Physical Health · Tagged: , ,
Apr 4, 2012

Is Sugar Toxic?

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The end is in sight, my friends… The end of Lent, that is! I honestly can’t believe how quickly it’s flown by, but what’s surprised me even more is how well my sugar detox has gone! I truly thought this was bound to be the most miserable few weeks of my life. In reality, it’s been some of the best! I feel better, my moods are more stable and I don’t crave sugar like I did before.

I might be jumping the gun a bit here, but I really think this is a way of eating I’ll be able to stick to for the rest of my life. Fruit provides plenty of sweetness for me, and I plan on experimenting with baking with stevia—though I know it can be difficult to work with. And, of course, I’ll be indulging in chocolate occasionally! I have some raw, vegan, organic, refined sugar-free that’s been calling my name for a month now, and I can’t wait to dig in!

Sunday night, CBS’s 60 Minutes showed a 15-minute piece about the toxicity of sugar, and Robert Lustig, a professor known for his research on the link between sugar and obesity, was the segment’s main guest. Though some of the information discussed wasn’t new to me, ALL of it was worth sharing. Check out these tidbits:

  • Diseases linked to sugar include obesity, type II diabetes, hypertension and heart disease.
  • In the United States, 130 pounds of sugar are consumed per person every year. That’s about 1/3 pound every day!
  • It’s recommended that women consume less than 100 calories per day from added sugars—but that’s less than the amount of sugar in just one can of soda.
  • Some studies have found that limiting sugar decreases your chance of developing cancer. What’s more, certain types of tumors actually redirect sugar that enters the blood stream to fuel their own growth!

Want to hear it for yourself? Watch the segment!

If that last one isn’t enough to make you reconsider how much sugar you eat, I don’t know what would! Thankfully, the past several weeks have taught me that life does go on without sugar. My personal experience has made me want to keep sugar out of my diet, and information like this definitely makes it less of a challenge. Knowing that I’m doing something so good for my body is great motivation!

I encourage all of you to try to kick your sugar habit, even if it’s only for one week. If you really want to make the most of it, keep a journal and write down how you feel throughout your detox. Taking the time to truly be aware of how you feel—both physically and emotionally—can be a great tool to help you permanently eliminate (or at least reduce) refined sugar from your diet.

How much sugar do you think you consume on a daily basis right now? What are some things you can go to reduce that amount?

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Mar 30, 2012

3 Tips for Creating Healthy Cocktails

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Wanna know who’s ready for the weekend? This girl. Though this week flew by (I can’t believe it’s Friday already!) because I’ve been so busy with work, I feel like I got nothing accomplished! I’ve been going, going, going like a mad woman, yet somehow managed to cross next to nothing off my to-do list. That being said, this post is going to be two things:

  1. Short
  2. Educational

The second one might be a stretch, unless you count talking about healthy alcoholic beverages as educational. Which, as luck would have it, I do.

Margaritas

How good do those look? It’s like relaxation in a glass. (Source)

Sometimes, the best way to wrap up a work week is by getting hammered sipping on a refreshing margarita at the closest happy hour you can find. Unfortunately, just one margarita from your average bar can set you back a few hundred calories. This might not be the end of the world, but if you can make your drink of choice healthier—well, why wouldn’t you? Check my three tips for creating healthy cocktails, and keep them in mind for this weekend!

  1. Start from scratch. If you’re making your own drink at home, try to avoid using those unnaturally bright pre-made mixers from the grocery store. Yes, that makes it easy, but it also adds unnecessary sugar, which translates into extra calories. Instead, mix up your own concoction!
  2. Go light on the alcohol. I know, I know… I’m being a party pooper. Just keep in mind that one ounce of alcohol has roughly 65 calories, and one shot contains 1.5 ounces. Besides, if you really feel the need, you can always have another drink!
  3. Use natural sweeteners. Sugar alternatives like agave or stevia are much healthier options than refined sugar, and you can use much less and get the same amount of sweetness! If sodas are your mixer of choice, try brands using better sweeteners instead, like Zevia.

I’ll leave you with that. If you try any of my tips, let me know! Enjoy your weekend, all!

What’s your favorite way to relax after a rough work week?

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Mar 19, 2012

Aspartame: An Artificial Sweetener to Avoid

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Only three weeks until Easter, and you know what that means… Only three more weeks of Lent! For those of you who gave something up for Lent and have stuck to your guns, congrats! If you’ve slipped up a few times, don’t worry about it. One mistake (or two or three…) isn’t the end of the world—I promise. Just keep pushing to the end; I know you can do it!

My Lent experiment has actually been going surprisingly well! If you’re late to the party, I chose to part ways with sugar. I haven’t had any baked goods, candy or chocolate (I know, I can’t believe it either), and I feel great! My cravings have diminished, my mood has been more stable and my skin is clearing up. Needless to say, I’m thrilled with the results!

Though the purpose of my journey has been to eliminate refined, white sugar from my diet, I’ve chosen to avoid all sweeteners as best I can, regardless of whether or not they’re considered to be “healthy.” One sugar substitute that’s been the center of this debate for a long time is aspartame, an artificial sweetener sold under brands like Equal and Splenda.

Aspartame

(Source)

Since aspartame was approved for use in food products by the FDA in 1974, most people believe it’s safe to eat. After all, why wouldn’t you? The FDA’s primary job is to protect and promote our health, and most people believe that’s what it’s doing. Unfortunately, that’s not always the case.

What a lot of people don’t know is that the FDA denied aspartame eight times before it finally was approved, or that some of the scientists who worked closely with the chemical compound even questioned its safety for human consumption. What’s even more mind boggling are the 92 side effects associated with aspartame ingestion, ranging from cravings and weight gain to memory loss and Alzheimer’s.

The lure of this sugar substitute is the fact that it’s calorie-free. But have you ever stopped to wonder why? The only reason aspartame has no calories is because your body doesn’t know what to do with it—you can’t digest it. Instead of being digested like real food, your body converts it to formaldehyde, a nerve toxin used to preserve dead bodies. Yuck!

I know you think you’re doing yourself a favor by using sugar substitutes like Splenda—at least I did! After all, what’s better than the taste of sugar without the calories? I remember thinking about the calories I was saving by drinking diet sodas instead of regular ones, but it turns out that didn’t even matter! There have been studies that show aspartame consumption actually increases your cravings for sugary foods, which (if you give in to them) leads to weight gain.

At the end of the day, I recommend avoiding aspartame as much as possible. I’m not suggesting you swap your daily Diet Coke for a sugar-laden Coca-Cola, but you should think twice before you pop open your next can. If you’re looking for sugar alternatives, try researching options like agave nectar or stevia. Ditching aspartame (and the foods that contain it) can be difficult at first, but that doesn’t mean you shouldn’t give it a try—trust me, your body will thank you!

What are your thoughts on aspartame and artificial sweeteners? Have you ever tried a different sugar alternative?

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Mar 16, 2012

Bye, Bye Sugar… Hello, Clear(er) Skin!

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TGIF! I don’t know about you, but this week has been absolutely crazy for me. Have you ever crossed one thing off your to-do list, only to add on three more? I feel like I’m being pulled in a million directions, and while I do enjoy being busy, it’s getting to be a bit much. Thankfully, I have my relaxing, plan-free weekend ahead of me—I just have to get there!

With all of this stress in my life right now, I’ve been mentally preparing myself for the skin breakout I thought would inevitably happen. So far, I’ve been lucky (knock on wood) and don’t have any pimples camped out on my face. Since I’ve been paying such close attention to my skin this weekend, however, I noticed something: my skin is much clearer than it was two or three weeks ago.

Hmmmm… Why is that? I haven’t really been doing anything differently…

Then it hit me: sugar! It’s been about three and a half weeks since I cut sugar out of my diet, so the timing made perfect sense. What an awesome surprise! When I made the decision to give sugar up for Lent, my goal was to gain freedom from my addiction to the white stuff (no, not crack) and become more in tune with what triggered my cravings for it in the first place. Clearing up my skin was not something I expected, but I’m not complaining!

Not wanting to mislead you, I will say that my skin isn’t completely clear… At least not yet. Though I’ve been doing better than I expected with my sugar detox, seeing the effects of eliminating it from my diet definitely gave me some motivation to keep pushing to the end of Lent! I can’t say I’ll never have refined sugar again, but I will make a strong effort to avoid it for the rest of my life. After all, my cravings are weaker, my skin is clearer and I’m just much happier—who needs a better reason than the last one, anyway!?

Have you ever noticed how your diet affects your skin? What food(s) cause you to breakout?

Filed Under: Nutrition Tips, Physical Health · Tagged: ,
Mar 14, 2012

Four Ways to Keep it Healthy While Dining Out

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Whew—this week is flying by! I can’t believe it’s Wednesday already! You know what that means, though… It’s almost time for the weekend! I’m looking extra forward to this one, and it’s not because I have any big plans. In fact, it’s just the opposite! This is the first weekend in a while that I have absolutely no place to be, and I’m excited to catch up on some things (hello, overflowing inbox and giant stack of magazines) and just veg out. Besides, I’m going to two happy hours Thursday night, so I at least have some kind of social life. And yes, I am just that popular. Ha.

A year ago, if I had been invited to a happy hour (or a daylong, more likely—oh, college), I would have come up with almost any excuse necessary to avoid it. Why? The thought of drinking away my calories made me cringe. Not being the moderation type, it was just easier for me to avoid it completely. In case you didn’t already guess, this pretty much killed my social life.

A year ago, the thought of going out for dinner or drinks would send me running in the opposite direction. (Source)

Fast forward to now, and my life is a different story—thank goodness! Of course, some of my fears and anxieties (How many calories are in this?) are still renting space in my head, but a lot of them have been evicted. I’m working on the stubborn ones.

Though much of my progress has happened thanks to my boyfriend’s support, encouragement and patience, a lot of it is also due to educating myself and loosening up. I don’t expect other people to be perfect, so why should I demand it of myself? The same goes for you!

To help some of you save your social lives or simply make better choices while dining out, I’ve put together a list of four strategies to make the next time you eat at a restaurant a healthy experience!

  1. Check out the nutritional information beforehand. This might seem like a no brainer, but a lot of people don’t do it! If the restaurant you’re going to posts its nutritional information online, look at it before deciding what to eat. Knowing what’s in store ahead of time helps to make the meal more enjoyable, and you’re almost guaranteed to make a better choice than if you had gone in blind!
  2. Drink a glass of water before your meal. Did you know that people often mistake thirst for hunger? It’s true! Being a camel myself, I always go through two or three glasses of water when I’m at restaurants, and one of them is almost always before my entrée arrives! Drinking water will put you more in tune with how hungry you really are and might just keep you from overeating.
  3. Eat slowly. Here’s another fun fact for you: it takes your brain about 20 minutes to realize when your stomach is full. In today’s fast-paced world, that means most of us continue to eat long after we should without even knowing it! Eating your food slowly not only allows you to better appreciate it, but it gives you more time to enjoy the company you’re with.
  4. Remember, it’s only ONE meal. If you’re like me, sometimes one big, not-so-healthy meal can feel like the end of the world. News flash: it’s not! Eating one unhealthy meal doesn’t make you an unhealthy person, and it certainly shouldn’t make you an unhappy one! Everyone needs to relax and indulge from time to time, and there’s no shame in that. Now, I’m not saying you should go and clean out an entire Chinese buffet, but you also don’t need to beat yourself up for having an extra cookie–or two. It’s all about balance.

That’s it! It’s simple tips like these that can make dining out more enjoyable and healthier. Try one next time you’re out, and don’t forget the last one—I think it’s the most important!

What healthy strategies do you use when dining out?

Filed Under: Nutrition Tips ·
Mar 2, 2012

Stevia, a Super Sweet Alternative

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Can you believe Lent started more than a week ago? That means I broke up with sugar 10 days ago, and let me tell you—I miss it! Though I’m happy to say I’ve stuck with it so far, I’ve definitely had some cravings here and there for something sweet. Luckily, I’ve been able to handle everything so far, and I feel great! I’m looking forward to seeing how the rest of my journey goes.

For those of you who are trying to cut refined sugar out of your diet, stevia is a great alternative that’s starting to gain popularity. You might have heard of Truvia or Stevia in the Raw, two brands that sell stevia extracts. Is none of this ringing a bell? No worries—read on!

Stevia

A natural sweetener, stevia extract is derived from the Stevia rebaudiana plant. (Source)

Stevia is a leafy green herb native to South America and has been used by people in that region of the world for centuries. Hundreds of times sweeter than table sugar, stevia extract does not influence blood sugar levels and is virtually calorie-free. The natural sweetener is sold in both powder and liquid forms, but try to buy those that are green or brown in color—the white or clear versions are much more refined.

Because stevia extract is so much sweeter than refined sugar, substituting it in baking isn’t done with a 1:1 ratio. If you’re using 100 percent stevia extract, replace every one cup of sugar with one teaspoon of stevia extract. It’s crazy, I know! Before following this rule, however, be sure to check the package of whatever brand you bought—some of them have different instructions.

Baking with stevia can be tricky at first, so don’t get frustrated if your first batch of stevia-sweetened cupcakes don’t turn out perfectly. It’s important to note that you might notice a bit of an aftertaste, similar to that of licorice. Don’t think baking exclusively with stevia is for you? Try a blend of stevia and white sugar, and remember that any reduction of white sugar is better than none!

Are you willing to try stevia? If you give it a go, let me know what you think!

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