Archive for February, 2009
The other day at work I felt a lull in the afternoon and decided I needed a pick-me-up or I just wasn’t going to make it through the day. For some reason I had this intense craving for coffee, which was odd since I’ve never been a big coffee drinker. Still, I entertained the thought.
I considered my options and thought about the affects it would have on my body- did I really need it? How would the caffeine affect me? I wasn’t even hungry. (yes, it was a very productive 5 minutes at work) I usually stick to espresso-based drinks, but I have this weakness for Mocha Frappuccino Lights from Starbucks (I’m kind of embarrassed to admit that). Although low in calories and relatively “healthy,” I know this drink is made up of artificial sweeteners and prepackaged mixes (I know, because once I asked if I could have it with soy milk). Clearly I’m dealing with cognitive dissonance here.
I reached the lobby of our office building, which houses art exhibits several months out of the year. Normally I breeze through the area but this time one piece in particular caught my eye- a human soft-serve cone!
The artist, Jeremy Davis, called it Soft-Serve. I paused to read his description of the sculpture- here’s what he had to say:
“My work is about being fat: physically, mentally and emotionally. As individuals and a society, we are constantly seeking “consumables”: things with which we stuff ourselves, things that are not good for us, things labeled “okay in moderation” (but rarely are), things of which we always want more. My figures are a sound bite, a simple summary of the “human condition” that doesn’t make us want to turn away in shame or judgment. I have chosen humor as it is one of the few things people universally identify with. While my figures represent overindulgence through form, they are light-hearted and bouyant, ready to be laughed at and identified with.”
Mr. Davis’ take on self-awareness reminded me that nutritional consumption also makes up who we are- literally. It doesn’t mean you’ll turn into a giant ice cream cone (like our little friend here), but understand that the food we eat–it’s contents, it’s nutritional makeup–feeds our bodies and fuels our minds. It’s how we live. So in a way, we are what we eat.
I decided I’d rather not put unnatural ingredients into my body if I could help it. And I could. So that was that: I nixed the coffee drink and instead made myself a cup of herbal tea. And you know what? I made it through the afternoon just fine, and felt better for it knowing I made a healthy choice for my body and mind (and saved myself five dollars).
February 28th, 2009
I’m sure my friends have the best of intentions when it comes to me and my health (that’s why they’re my friends), but then they’ll go and do things like… plan a potluck. So, in an effort to be social, I decided to go to this potluck (along with my bruschetta and tiramisù). Now, I won’t go into detail over the contents of the multiple-course shindig, because that would be focusing on what went wrong. But I think you all know the feeling I struggled with the next day: feeling full, bloated, and generally uncomfortable (not pretty words).
You see, our digestive tract measures 25 feet in length- that’s a lot of twisting and turning our food needs to travel through. But sometimes our bodies have a tough time moving the waste through so we end up feeling less than stellar, and maybe 5 pounds heavier. While this is sometimes due to what we did eat (meaning, too much), it is more often because of what we don’t eat enough of: fiber.
It’s no secret that fiber eases digestion and can speed up the ‘transit time’ of food through our system. It does this by expanding and soaking up the excess waste and food particles and moving it easily through the intestines to the colon, meaning food will exit your body much more quickly than before. Upping your fiber intake will also keep you feeling fuller longer, which helps stabilize blood sugar levels- a great benefit for those with diabetes or hypoglycemia. Experts also recommend plenty of fiber in one’s diet to help battle illnesses like heart disease, diabetes, colon cancer. Think of it as preventative care!
It’s best to get around 30g of fiber a day through soluble and insoluble fiber-rich foods, like legumes, whole grains, oats, nuts certain fruits (like plums and raspberries) and vegetables (like broccoli, cauliflower, and sweet potatoes). Fiber supplements are also available to ensure you’re getting the proper dosage (though some may need more than others- see what works for you).
While there are plenty of over-the-counter fiber supplements available, I like using psyllium husk powder (pictured to the right). Psyllium husk expands when digested and helps move excess waste through the body, promoting a healthy GI (gastrointestinal) tract. At minimum, try to get at least 7g of this soluble fiber in your diet daily, whether it’s in the form of a capsule, a chewable tablet, or powder (and in case you’re wondering, psyllium husk is gluten-free). If you do prefer OTC supplements, just make sure it’s free of preservatives and fake sugar like aspartame. (I am firmly against fake sweeteners, so this is a topic I will get into another time)
If you’re wondering how to incorporate psyllium husk into your diet, try the smoothie recipe below which has plenty of essential oils, soluble fiber, antioxidants and vitamin C (plus it just tastes good). I discovered this recipe from author and fitness guru Jorge Cruise years ago and I still keep it posted on my fridge for those mornings when I’m feeling less than stellar.
Ingredients
1/2 C ice
1/2 C fiber-dense cereal or granola (I like Kashi GoLean Crunch)
1 C almond or soy milk
1 C blueberries (fresh or frozen)
1 T psyllium husk powder
1 T ground flax seeds or flax oil (available at most health food stores)
Directions
Mix all ingredients in a blender until smooth. I recommend adding in the psyllium husk powder last (otherwise your smoothie may become thicker than you expect it to). It’s a great way to start your day and well keep you feeling light and energized through the morning.
While fiber intake is certainly something we need to be conscious of, it doesn’t excuse or eliminate the problem of overeating. Fiber–like all food–needs to be taken in conjunction with a healthy mindset. That said, regular fiber intake will help keep your digestive tract running smoothly, so that the next time a big dinner falls on your calendar, your body will be better prepared to handle it.
February 24th, 2009
Somewhere along the line of nutrition know-how, carbohydrates got a bad rap. A major shift in grocery shopping habits and packaged foods followed suit: low-carb this, low-carb that. But is it natural for pasta to be labeled low-carb? And is it any better for me?
The problem is that there is little information out there to help educate us on the differences between good and bad carbs. Instead, nutritionists offer diets that ban carbohydrates altogether while praising fatty, protein-laden foods, while others preach low-fat, carb-heavy meal plans for optimal health. It can get a little confusing.
To find out the ratio that works for you, consider: how do you feel after eating a meal high in carbohydrates? Or a meal high in fats and protein? How does your body feel? You see, carbohydrates are actually vital to our bodies’ health and an integral part of a meal–that is, the good carbohydrates. Complex carbohydrates. So what are they?
“Good carbs” can be found in whole grains like brown rice, buckwheat, oats, millet, quinoa and barley, and are an excellent source of nutrients, fiber and energy. They also take longer to digest and therefore help to maintain a healthy level of blood glucose (or, insulin excretion). Complex carbs also include fruits and vegetables.
I love to use quinoa as an example because I believe it is one of the best grains out there. One cup uncooked (and rinsed!) provides approximately 3 cups of cooked quinoa. Per serving, that’s about 215 calories, 3.3g fat (zero saturated or trans fat), 38g carbs, 4g fiber and 8g protein. Aside from being a complete source for protein, quinoa also contains essential amino acids which our bodies need in order to grow and properly utilize protein. Throw in some steamed veggies and you’ve got yourself a meal! Or, check out my recipe for a Healthy Quinoa Salad.
On the flip side, simple carbohydrates (”bad carbs”) can be trouble. These are also known as refined, or processed, carbohydrates–ones that give all carbs a bad name. Simple carbohydrates (also referred to as sugars) lack most nutrients our bodies need to run properly. So what difference does it make? Well, look at it like this: the whiter the carbohydrate, the higher the glycemic index. The higher the glycemic index, the quicker your body breaks down the carbs and turns it into glucose. The glucose flows into your bloodstream and causes there to be a quick spike in your blood sugar level. Soon after, the level will plummet and you’ll find yourself hungry again. (Over time this can lead to hypoglycemia, hyperthyroidism and obesity)
We need to feed our bodies right the first time and satisfy our hunger for food (nutrients!) with a balanced meal that includes complex carbs. As a rule of thumb, whole grains should make up about 30% of every meal. But everyone is different! Find what works best for you and stick with it.
So how can you incorporate complex carbohydrates into your diet?
Since we’re still in the winter months, I’ve been enjoying a bowl of fresh oatmeal in the mornings. While I’m getting ready for work, I add a half cup of rolled oats (I use Bob’s Red Mill Organic Old Fashioned Rolled Oats) to a cup of boiling water, and a pinch of salt. Letting it simmer with a lid, I stir occasionally and watch for consistency–I usually let it cook around 10 minutes. In a bowl I add cinnamon, honey (or agave), some blueberries and just a bit of soy or almond milk. You can also add chopped walnuts if you like. It’s such a sweet, hearty treat in the morning and will stay with you until lunch time.
Start with baby steps. I know white bread makes the best tea sandwiches (it’s true) and that millet may not be for everyone. But I encourage you too look at your current carb intake and see where you can incorporate whole grains. Make a few switches. Over time I believe you’ll find the transition happens naturally.
So next time you’re checking out the carbohydrate tally under the nutrition facts, don’t obsess over the grams per serving. Instead, pay attention to the ingredients. Consider what it is that contributes to the carb count. Is the bulk of it due to whole grains and not enriched white flour? Well, fine! As long as it’s natural and not processed, then go for it (and don’t let the double digits frighten you!). That doesn’t mean you need to forgo your favorite pasta dish–why not try it with whole grain pasta next time? Or maybe get a little crazy and bring in some soba noodles. (I recently discovered this Japanese buckwheat pasta and it’s quite tasty!)
After all, all things in moderation. Just be smart and hold yourself to a higher standard–you’re worth it!
February 16th, 2009
I’ll admit it: I’m addicted to sugar. It’s a problem, I know. But knowing it isn’t the best thing for our bodies (which is something I’ll get into another time), I’ve made a stand to eliminate as much refined sugar and white flour from my diet as possible (i.e. the BAD carbs). And since it can feel like a struggle to cook– and especially bake– without using the white stuff, I wanted to share with you an amazing recipe that explores sugar alternatives and will not leave you unsatisfied.
I stumbled upon this recipe for banana nut bread one Saturday afternoon as I was searching for a yoga class at my local Sivananda center. It looked delish, but above all- it sounded healthy, too.
Sivananda Yoga Vendata Centers incorporate five principles for healthy living into the practice of hatha yoga. One of these is a proper diet, for its “positive effect on the body and mind.” And because the practice has been so helpful to me over the past few years in understanding the importance of deep breathing and meditation (among other things), I figured my friends at the center wouldn’t disappoint me now. And they didn’t.
Ingredients
3 large or 4 small bananas
1/2 cup olive oil
1/2 cup honey
1 tsp vanilla
1 tsp salt
1 tsp baking soda
1/2 tsp nutmeg
1-3/4 cups whole wheat pastry flour
1 cup chopped walnuts
Instructions
Heat oven to 350°F.
In a blender or food processor, puree the bananas to a smooth and creamy texture (about a minute). Next, add the oil, honey, vanilla and blend again (about another minute). Pour into mixing bowl. In a separate bowl, combine the dry ingredients, stir, then slowly add to the banana mix. Just don’t over stir!
Spoon mixture into a lightly greased loaf pan (olive oil works here) and bake for 45 to 60 minutes (45 for moist, 60 for dry and crusty). I let mine cook for 45 minutes and tested with a knife before letting cool. Once cool remove from pan and serve.
The bread is great alone, though a spreadable cheese would also be a tasty addition (I recently discovered a soft Norwegian goat cheese, Snofrisk, which isn’t a far cry from cream cheese). Since I’m on vacation at the moment I’m eating this with a thin slice of havarti cheese- which adds an amazingly rich flavor. Next time, I plan to add a cup of either fresh cranberries for a sweet, tart flavor, or bittersweet chocolate chips for a yummy dessert bread. (you really can’t go wrong here)
I think you’ll be surprised at how flavorful baked goods can be without white flour, sugar or even eggs! With the banana nut bread, I don’t feel guilty about taking a few swipes from the batter (a weakness of mine), nor do I calculate calories with each slice. I enjoy it for what it is, knowing it is made from smart, whole ingredients. Talk about a positive effect on the body AND mind!
I say all this as my mom just yesterday sent me my favorite childhood recipe for Valentine’s Day sugar cookies (along with the dry ingredients!). Though I try to live by my ideals, sometimes I have to give in. After all, all things in moderation! (let’s just be smart about it)
February 4th, 2009
It’s pretty easy to track calorie intake. After all, nutrition labels measure and spell it out right there on the side of the box. And while this isn’t a bad thing, it easily shines a spotlight on packaged foods that tout ‘low fat’ and ‘low carb’ alternatives. This can be a bad thing.
Here’s the thing: consuming foods that have been processed (or even genetically modified) starves your body of the proper calories needed to maintain a healthy level of energy. You end up feeling tired, hungry and unsatisfied. So at 3pm, those vending-machine cookies suddenly become necessary for survival. These empty calories only contribute to weight-gain and provide little or no health benefits. Many Americans who are overweight are suffering from malnutrition and actually need to eat MORE, not less, because their bodies are lacking vital nutrients. Sounds a little backwards, right?
That’s because processed foods lack vitamins, nutrients and essential oils—the GOOD stuff, the stuff we NEED. Supplements help fill in the gaps, but our bodies are just not wired to digest processed foods! Grocery store products as common as Smucker’s Jelly can contain toxins like high-fructose corn syrup, partially hydrogenated oils, and various pesticides. Your body doesn’t really want you ingesting chemicals.
In order to sustain a healthy level of energy we need to fill up on whole, natural foods. The stuff we were intended to eat. No more health-branded granola bars. No more chemically modified chips. Consider first: where did it come from? What is it actually made of?
Now this doesn’t mean that every packaged item out there is bad for you. But pay attention to ingredients (this is key!). Buy more fruits and vegetables. Try an apple with natural peanut butter as a snack (no partially hydrogenated oils). Or, tonight, try something simple like steaming veggies and serving alongside brown rice and fish. Or even mix the veggies in with quinoa with chickpeas (see my quinoa recipe for instructions on getting it started). Spice it up! There’s an unfortunate misconception that healthy dishes must be bland and without flavor. This is simply not true! I encourage everyone to invest in some spices (cumin, sage, curry) and a good bottle of extra virgin olive oil for cooking. Get creative- experiment! Cooking is an art, you know.
By consuming dishes made with fresh ingredients, you are providing your body with the nutrients it requires in order to run properly. As a result, you’ll find you have more energy, eat less, and you’ll feel better about yourself and your body.
So the next time you grab your favorite afternoon pick-me-up, take a look at those ingredients. If you can’t pronounce something, chances are it’s not the best thing for you. Of course, that’s not to say a little bit of this or that here or there will kill you (we all have our weaknesses), but I urge you to be conscious of the foods you put into your body. Take ownership of your food choices. And remember: chemicals are often added to preserve the shelf life of the product, which is quite the opposite of what it can do to our bodies.
February 2nd, 2009
