A Healthier Salt
If you are a salt user I beg you to switch to a Sea Salt or Himalayan Crystal Salt . Why you may ask? Well, we all know that too much salt is not a good thing. True, our bodies need salt to maintain a functional sodium potassium pump, but really our bodies need less than half a teaspoon of salt a day! Most people consume WAY more than that just by eating pre-packaged foods or sprinkling lunch and dinner with a little flavor flavor.
Himalayan crystal salt and sea salt are healthier versions of table or kosher salt because they contain natural minerals from the sea. They also are lacking the chemicals and additives like potassium iodide found in typical table salt. These natural sea salts also have a better flavor and are "prized by good chefs" (Jared Koch, Clean Plates).
So if you use salt, it is wise to use it in moderation and equally as wise to use a natural salt that holds nutritional benefits. You can find sea salt/himalayan crystal salt at your local health food store or specialty grocery store. I actually found my French sea salt at Home Goods!! I love the container it came in too...Oh, and I believe it was $3.99 :)
The bad stuff.
Thanksgiving Detox
Oh sadness, the 2009 Thanksgiving holiday has come to a close and now we are left with only memories and muffin tops. The snug fitting jeans and the extra rolls make for an uncomfortable Monday as we get back to our regular weekly routine. It is time for a little detox to cleanse our systems and get ready for another holiday hit coming down the road. Together we can de-puff our bodies, clear our food-fogged minds and reclaim the fit of our denim! Here are ten easy-to-follow tips that make detoxing easy to incorporate into your diet, starting right now!
1) Focus on eating raw, fresh foods. By this I mean mostly fruits and vegetables. Fruits and veggies have a high water content and are loaded with vitamins, minerals, antioxidants and fiber. Most importantly, fruits and veggies do not have chemicals, preservatives (go organic!!) or fat-- all substances our bodies need a break from after such heavy eating.
2) Drink water! Aim to drink room temperature water as it is easier for our bodies to assimilate. Cold ice water can shock the system. Add a slice of lemon to your glass, which has an alkalizing effect in the body. As for the amount of H2O you should be drinking, divide your body weight in half and that number in ounces is the amount you should be consuming.
3) Hit the gym. Not only will this help burn some of the extra calories consumed this holiday, but you will sweat out nasty toxins and speed up digestion for a faster removal of, um, the waste that is sitting inside our bodies. Gross, I know...sorry!
4) Consider a shot of wheatgrass. Wheatgrass is a superfood that is EXTREMELY nutrient dense and cleanse-worthy. Just one shot glass is the equivalent of eating 2-3 lbs of vegetables!! How is that for healthy? Wheatgrass also oxygenates and purifies the blood and by doing so it removes any stagnant toxins sitting around. In addition to cleansing and feeding the body, wheatgrass has an energizing effect and reduces cravings! Check out your local juice bar or health food store and give it a whirl.
5) Avoid extreme foods. By this I mean, foods with a lot of sugar, salt, dairy, fat and caffiene. This is all in the name of giving your body a rest from the heavy eating that took place over the course of Thanksgiving and the leftover days that followed. Focus on incorporating low-fat and natural versions of the foods you normally eat. Aim to get the fiber you need, which is about 26 grams a day for women and 30 grams a day for men.
6) Drink green tea. Green tea is loaded with polyphenols and antioxidants, which will help boost your immunity and neutralize free radicals inside your body. Not to mention green tea is a known metabolism booster.
7) Don't eat foods late at night. Choose a cut-off time that works for you, but it should be 2-3 hours before you hit the hay. This is the amount of time it takes for food to go through the initial digestion process. Also, night time/sleepy time is when our bodies repair and recover after a long day of work, so having an empty stomach allows your body one less chore and makes over-night recovery a lot easier.
8) If you can, go vegetarian for a week. Give your body time to recover from the turkey and tryptophan coma. Meat is a heavy, protein-dense food and it requires more time and energy for your body to digest. Treat your body and digestive tract to a rest.
9) Floss. I hope you floss on a daily basis, but if you don't please, please, please make sure you floss this week. You do not want the food to settle and embed itself into your gums. It is here, through the gums that bacteria can seep into the body. Not to mention, unflossed gums contribute to gum disease and halitosis -- permanent bad breath!
10) Eat garlic! Incorporate garlic into your diet as a seasoning (or if you wish, eat it raw). Garlic helps your liver produce enzymes that detoxify the bacteria in your digestive tract.
So there you have it -- tips and foods for you to consider as you aim to cleanse your body and rid that inescapable feeling of Thanksgiving fullness. Now that one holiday has come to an end there are more just around the corner. So use this week to de-puff and de-fog in prep of the holiday eating that lies ahead. Cheers!
1) Focus on eating raw, fresh foods. By this I mean mostly fruits and vegetables. Fruits and veggies have a high water content and are loaded with vitamins, minerals, antioxidants and fiber. Most importantly, fruits and veggies do not have chemicals, preservatives (go organic!!) or fat-- all substances our bodies need a break from after such heavy eating.
2) Drink water! Aim to drink room temperature water as it is easier for our bodies to assimilate. Cold ice water can shock the system. Add a slice of lemon to your glass, which has an alkalizing effect in the body. As for the amount of H2O you should be drinking, divide your body weight in half and that number in ounces is the amount you should be consuming.
3) Hit the gym. Not only will this help burn some of the extra calories consumed this holiday, but you will sweat out nasty toxins and speed up digestion for a faster removal of, um, the waste that is sitting inside our bodies. Gross, I know...sorry!
4) Consider a shot of wheatgrass. Wheatgrass is a superfood that is EXTREMELY nutrient dense and cleanse-worthy. Just one shot glass is the equivalent of eating 2-3 lbs of vegetables!! How is that for healthy? Wheatgrass also oxygenates and purifies the blood and by doing so it removes any stagnant toxins sitting around. In addition to cleansing and feeding the body, wheatgrass has an energizing effect and reduces cravings! Check out your local juice bar or health food store and give it a whirl.
5) Avoid extreme foods. By this I mean, foods with a lot of sugar, salt, dairy, fat and caffiene. This is all in the name of giving your body a rest from the heavy eating that took place over the course of Thanksgiving and the leftover days that followed. Focus on incorporating low-fat and natural versions of the foods you normally eat. Aim to get the fiber you need, which is about 26 grams a day for women and 30 grams a day for men.
6) Drink green tea. Green tea is loaded with polyphenols and antioxidants, which will help boost your immunity and neutralize free radicals inside your body. Not to mention green tea is a known metabolism booster.
7) Don't eat foods late at night. Choose a cut-off time that works for you, but it should be 2-3 hours before you hit the hay. This is the amount of time it takes for food to go through the initial digestion process. Also, night time/sleepy time is when our bodies repair and recover after a long day of work, so having an empty stomach allows your body one less chore and makes over-night recovery a lot easier.
8) If you can, go vegetarian for a week. Give your body time to recover from the turkey and tryptophan coma. Meat is a heavy, protein-dense food and it requires more time and energy for your body to digest. Treat your body and digestive tract to a rest.
9) Floss. I hope you floss on a daily basis, but if you don't please, please, please make sure you floss this week. You do not want the food to settle and embed itself into your gums. It is here, through the gums that bacteria can seep into the body. Not to mention, unflossed gums contribute to gum disease and halitosis -- permanent bad breath!
10) Eat garlic! Incorporate garlic into your diet as a seasoning (or if you wish, eat it raw). Garlic helps your liver produce enzymes that detoxify the bacteria in your digestive tract.
So there you have it -- tips and foods for you to consider as you aim to cleanse your body and rid that inescapable feeling of Thanksgiving fullness. Now that one holiday has come to an end there are more just around the corner. So use this week to de-puff and de-fog in prep of the holiday eating that lies ahead. Cheers!
Vitamins & Supplements Galore
This is a view inside my top desk drawer at work. Seriously, this it what it looks like. Forget about paper clips, envelopes, extra pens and paper, this drawer is gladly and quite messily devoted to my daily vitamin routine. I try to keep it hidden from most of my coworkers, but for those that work closely with me, they have gotten used to it and they know that I am a health freak. I have been caught in the act many times - organizing, sorting and swallowing - my vitamins everyday after lunch. It is a process and a habit that I am glad I keep. Oh, and yes, that is a spare REESE'S Peanut Butter Cup in the drawer buried under my vitamins. You never know when you're going to need it! I am saving it for a bad, bad day.
The story of my vitamin intake begins many years ago when I stumbled across a copy of The Perricone Perscription by Dr. Nicholas Perricone. This book is devoted to saving your skin and body through the foods you eat and the supplements you take. I devoured the book, walking away with a grocery store list of vitamins and supplements. Thankfully, shortly after I decided it was too pricey and too unrealistic for a 20-something to be taking so many vitamins, so I whittled it down to about three of Dr. Perricone's recommendations: DMAE, Alpha-Lipoic Acid and Coenzyme Q.
A few years later, I thought it would be good practice to start taking some healthy fats in a capsule, so I added an Omega 3-6-9 complex (which when I finish my current bottle I plan to switch strictly to Omega-3 fish oil). And most recently, upon becoming an upper-twenty-something-year-old in my childbearing years (yes, I just said that), I decided I must make sure that I am getting all of the essential vitamins and minerals (especially folic acid). To achieve this, I incorporated a women's multi-vitamin called Simply One by Super Nutrition. I feel much better now knowing that if I were to become pregnant my body can properly support and nourish the baby. In the meantime, I might as well be nourishing myself, right? RIGHT!
1) DMAE (Dimethylaminoethenol) -- acts as an antioxidant in the body by neutralizing toxins, increases energy levels and cognitive capacity, supports immune system
2) Alpha Lipoic Acid --found naturally in the body and helps convert glucose into energy, supports immune function, an antioxidant that rids body of free radicals
3) Coenzyme Q10 -- found naturally in the body and is a strong antioxidant that helps convert the food we eat into energy that is used by the body. CoQ10 is useful in maintaining a healthy metabolism, promotes cell division and tissue repair, supports heart health and immune function.
4) Omega 3-6-9 -- a blend of fatty acids that the body needs to function properly. They support heart health and healthy cholesterol levels. Also good for skin tone and nourishing the body at a cellular level.
Omega 3s - fish oil, walnuts, flaxseed oil. Omega 6s - vegetable oils (soybean, safflower, canola). Omega 9s (oleic acid)- olive oil, olives, peanuts oil and avocados. ** Omega 6 and 9 are readily available in the foods we eat, unlike Omega 3, which is why I plan on switching to an Omega 3 fish oil supplement.
5) Simply One Women's Multi-Vitamin -- a good mix of vitamins and minerals, plus organic green foods and herbs
You may have also noticed a container of spirulina in my desk drawer. This supplement upsets my stomach so I have stopped taking it. Spirulina is a blue-green algae that has been called a superfood. It contains a number of essential amino acids, essential fatty acids, and vitamins and minerals including a wide range of B-vitamins. The spirulina link above makes a call out to possible dangers associated with bacteria that can be found in this algae...so needless to say I am glad I stopped taking this supplement, especially since supplements of any kind are not regulated by the FDA!
What are your crazy vitamin and supplement habits? What do you take and why? I'd love to know!
Foods with MSG
-Morning Star Black Bean Burgers
-Joseph's - Flax, Oat Bran & Whole Wheat Pita Bread
Cheetos
Doritos chips
Fritos chips
Lay's potato chips
Tostitos Hint of Lime/Hint of Jalapeno
Pop Chips
Wachusett's brand chips
Ken's Salad Dressing - Ranch Healthy Options
** Check all Salad Dressing's
Progresso canned soup
Cheetos
Doritos chips
Fritos chips
Lay's potato chips
Tostitos Hint of Lime/Hint of Jalapeno
Pop Chips
Wachusett's brand chips
Ken's Salad Dressing - Ranch Healthy Options
** Check all Salad Dressing's
Progresso canned soup
Sunday Baking: Gluten-Free Blueberry Muffins w/ Coconut Flour
This past Sunday I did some baking and tested out coconut flour for the first time. Coconut flour is a gluten-free alternative to regular flour and it is full of fiber and protein, making it quite the healthy alternative to the regular white refined flour. Healthy it is, but its consistency makes baking with it a bit more complicated in the kitchen. I decided being the newbie that I am, I would adhere strictly to a recipe and not make any substitutions (okay, I made only one, wait...two).
I found a tasty looking recipe for Coconut Blueberry Muffins at Gluten-Free Bay. It is short and simple, making only 6 muffins, which is a good number for the first go-around.
Here is the recipe:
1/4 C plus 2 TBSP of coconut flour
3 eggs
1/4 tsp vanilla
2 TBSP canola oil (or melted butter) *i used canola - it is healthier!
2 TBSP unsweetend coconut milk
3 TBSP honey (here I substuted agave nectar)
1/4 TSP salt
1/4 TSP baking powder
1/2 C frozen blueberries (I went with fresh blueberries)
Mix together the wet ingredients first
(eggs, vanilla, canola oil, coconut milk, agave nectar)
Once nicely mixed add the flour, baking powder and salt.
Mix well, trying to get rid of the lumps
Then fold in the blueberries (frozen or fresh)
Voila
Fill the muffin....
Throw in the oven for 15-18 minutes at 400 degrees.
Enjoy!
These muffins are pretty good. Mild and not too sweet. Although, I suppose a little more sweetness never hurts in the taste category. In the future, I may end up supplementing a recipe with a little coconut flour to get the added fiber and protein, while saving the overall consistency of the muffin batter. Hopefully, this way I won't have to use so many eggs! Does anyone have any tips and or recipes on baking with coconut flour?? I would love to know!
** Note, if you decide to give this recipe a whirl and want to use agave nectar...agave nectar is 25% sweeter than honey, so you will need just under 3 TBSPs. :)
MSG: Our Daily Poison
Happy Friday all!! I have some upsetting news that put a slight damper on my gleeful Friday afternoon. Apparently, it is a lot harder than I thought to avoid the problematic food flavoring MSG. As most of you hopefully know by now, MSG stands for monosodium glutamate, and it is a natural ingredient extracted from a Japanese seaweed known as Kombu. MSG is used as a flavor enhancer in Chinese food and at McDonald's -- or at least that is what I thought until today. Boy was I WRONG!! MSG is in many foods and its presence is hidden behind descriptive phrases and lengthy unpronounceable words. How cruel is that?
MSG is believed to promote adverse physical, emotional and psychological side effects within our bodies. There is a running list of ailments associated with MSG intake ranging from asthma and migraines to bipolar disorder and attention deficit disorder.
Here is a list of MSG laden ingredients to look out for... (www.naturodoc.com, www.truthinlabeling.com)
The scarier part is that phrases such as "natural flavoring" are often an indicator of MSG presence. So weekend homework y'all...chuck any poison (MSG) that might possibly be sitting in your kitchen cabinets. This is what I will be doing for sure! Oh, and definitely check out the Naturodoc website for more information on MSG and how to avoid it!!
MSG is believed to promote adverse physical, emotional and psychological side effects within our bodies. There is a running list of ailments associated with MSG intake ranging from asthma and migraines to bipolar disorder and attention deficit disorder.
Here is a list of MSG laden ingredients to look out for... (www.naturodoc.com, www.truthinlabeling.com)
- Monosodium Glutamate
- Hydrolyzed Vegetable Protein
- Hydrolyzed Protein
- Hydrolyzed Plant Protein
- Plant Protein Extract
- Sodium Caseinate
- Calcium Caseinate
- Yeast Extract
- Textured Protein
- Autolyzed Yeast
- Hydrolyzed Oat Flour
- Yeast Nutrient
- Yeast Food
- Glutamic Acid
- Monopotassium Glutamate
- Glutamate
- Gelatin
The scarier part is that phrases such as "natural flavoring" are often an indicator of MSG presence. So weekend homework y'all...chuck any poison (MSG) that might possibly be sitting in your kitchen cabinets. This is what I will be doing for sure! Oh, and definitely check out the Naturodoc website for more information on MSG and how to avoid it!!
Mineral Packed Molasses Muffins
The smell and taste of molasses carries me back to my childhood and reminds me of baking gingerbread cookies with my mother. In my freshman year of college, my basketball team called me "hermit," after my insatiable appetite for the dining hall hermit bars. There is something about the robust, distinct sweetness of the molasses flavor that imparts comfort and warmth in the cold winter months. It was not until I started reading more about healthy foods that I discovered molasses is the most nutritious of any sweetener. In fact, the darker the color, the healthier the molasses! The darkest and healthiest of all molasses varieties is Black Strap Molasses, containing super high concentrations of iron, calcium, magnesium and potassium!!
This week I put black strap molasses to the test and baked some tasty VEGAN FEEL FULL MUFFINS. This recipe comes to me via a recommendation by Your Daily Vegan and it is a recipe by Jennifer McCann of the Vegan Lunch Box (her blog is full of tasty looking vegan dishes). What I love especially about these muffins is not their vegan-ness, but they are oil free!!! Never before have I had such a delicious home-baked muffin that did not contain any butter, oil or eggs!
FEEL FULL MUFFINS
1/2 C spelt flour
1/2 C barley flour (or can use a combo of 1/2 cup white flour and 1/2 cup wheat flour in place of the spelt of barley) -- I used spelt and whole wheat flour
1 teaspoon cinnamon
2 teaspoons baking powder
1 teaspoon baking soda
2 ripe bananas, peeled
3 TBSP black strap molasses
1/2 C apple juice, plus more as needed (I needed to add abt 1/4 C more)
2 teaspoons apple cider vinegar
1 zucchini, finely grated (abt 1 1/2 C)
1/2 C finely chopped or ground walnuts (I didn't have walnuts :( but would be delish!)
1/2 C currents or raisins (optional) -- I added a TRADER JOES mixed medley, see below
1) Combine dry ingredients in a bowl - flours, cinnamon, baking powder and baking soda
2) Combine bananas, molasses, apple juice and apple cider vinegar in a mixer -- see picture above
3) Combine dry and wet ingredients in the mixer - see above picture
I didn't have raisins, but I did have TRADER JOE'S Golden Berry Blend w/ golden raisins, cherries, cranberries and blackberries (YUM!)
Use an ice cream scoop or a large spoon to fill the muffin pan (grease the muffin tin w/ non-stick cooking spray)
Batter filled muffin pan!
Muffins are done! Just 20 minutes on 375 degrees.
I enjoyed my muffin still steaming and it was delicious! It is crazy moist and perfect for all you molasses lovers out there! Better yet, I worked out the calories and fat for these very muffins (w/out walnuts) and it comes to 95 calories and less than 1 gram for each!! Enjoy :)
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