hunger scale.

Do you often overeat to the point where you are uncomfortably full?  Oddly enough... this is because we are often not aware of our own bodies and what they need.  This type of blind unawareness is what results in overeating, decreased energy, weight gain, and all of the conditions that go along with carrying excess weight.  When we are not being mindful and checking in with ourselves we will eat simply because it is a celebration, because we have a craving, or because we are bored, stressed, and sad.  To prevent using food as a reward or even to self-soothe, I recommend using a hunger scale to become more in touch with your body's need for food.

A hunger scale helps you determine your hunger (and fullness) level by using a scale from 1 to 10.  In time, it will also help with differentiating between emotional hunger and physical hunger.  The more aware you become of your hunger, the less you need to monitor calories (yesss!).

Here is the scale I like to use:

 T H E   H U N G E R   S C A L E

(modified  from the original revision found in You Count, Calories Don’t , Ominchanski, L.)

1.  Your stomach is completely empty.  It has been 8-14 hours since your last meal.  You are ravenous. Your stomach is empty.  Your stomach acid is churning. You may have signs that your blood sugar is way too low such as a headache, weakness,dizziness, and trouble concentrating.
2. You are overly hungry and way too cranky.  You are low on energy and taking it out on everyone in sight.
3. You are feeling those hunger pangs, and although it's not comfortable, it's also not painful.  Your stomach is rumbling and the urge to eat is strong.
4.  The hungry feeling is just starting and your body is sending you the signal that it's time to eat.
5. This is a neutral position. Your body has enough energy to keep it going and you are comfortable but could definitely keep eating.
6.  This is full satisfaction and still perfectly comfortable
7. This is the point that you are past satisfaction. Yet, you often ignore that feeling and can still find room for just a little bit more.
8.  Time to unbutton your pants. Your stomach is actually starting to hurt.  It feels like pressure and maybe you are having a little bit of acid reflux or bloating is beginning. You begin to question your decision to keep eating when at position 7 and realize you totally should not have had more, but it just tasted too damn good.
9. Your very uncomfortably full.  You feel heavy, tired, guilty and bloated. You want to lay down.  This is a Thanksgiving dinner feeling.
10. Stuffed and sick. You are nauseous,  miserable, don’t want to move.  You mentally tell yourself you are never going to eat, let alone look at food again.  This is Thanksgiving dinner after deciding to go for a third slice of pumpkin pie.

Sooo.... basically after assessing your physical hunger level, decide where you rate yourself.  Are you at 1, 2, 3,or 4?  If you are, eat something.   About half-way through your meal, reassess - are you at 5 or 6?  Stop eating.  Try to only reach 7 or 8 sometimes (like when you just need to have a little of that homemade molten chocolate cake).  Try to avoid 1, 2, 9 and 10.... by not getting way to hungry, you won't end up binging and becoming way too full.... your body will thank you!

food for sex.

I recently read a journal article on eating for increased sexuality and sexual health. After reading this, it peaked my interest and I did some further research.  Since it is Valentine's Day, I thought it would be a great time to post some of this awesome information on food for sex.

We all know that our diet is extremely important in providing the nutrients and energy for our bodies to function.  But, did you know that our diet -- along with our emotional-state and overall health -- are essential in having a good sex life? 

Here's why:  Although our sexuality is complex (it includes genetics, childhood upbringing, personal attitudes, and basic hormone levels), other external factors also have an effect.  One big factor is our diet, especially certain nutrients that have been linked to sexual health.  These nutrients assist in optimal nerve function, healthy hormone levels, and good blood flow, which all contribute to sexual health and performance. 

These are the top sexual health nutrients and compounds:

* Zinc - it's linked to fertility, potency, sex drive and long-term sexual health.  Zinc is also vital to sperm production (fyi: each male ejaculation can expend up to 5 milligrams of zinc, which is one-third of a man’s daily allowance, so guys, start eating foods rich in zinc).  High Zinc sources: seafood, meat, poultry, eggs, and nuts.

* Magnesium - keeps sexual hormones balanced, increases circulation, and keeps the muscles relaxed... all important to reach orgasm.  High magnesium sources: green leafy veggies, nuts, and bananas. 

* Omega 3-fatty acids - increases blood flow and dopamine production (prevents depression).  High omega-3 sources: fatty fish, flax seeds, and walnuts.

* Calcium - Needed for nerve transmission and muscle contraction, both associated with male and female orgasm.  High calcium sources: milk, yogurt, and green leafy veggies.

* L-Arginine - an amino acid that is a precursor of nitric oxide (NO).  NO is essential to blood circulation, and normal sexual function in both men and women. High L-Arginine sources: meat, fish, poultry, oatmeal, nuts, beans, and lentils.

* Vitamin C - strengthens blood vessel walls, increase sperm quality.  High vitamin C sources: citrus fruits, strawberries, and bell peppers

* Phenylethylamine -  this compound releases the same endorphins triggered by sex and increases the feelings of attraction.  High phenylethylamine sources: dark chocolate 

 Just as some nutrients improve sexual health, over-consumption of other nutrients/foods can contribute directly to sexual dysfunction.  A great example of this is a scenario I often use with my non-compliant male diabetic patients: a man with uncontrolled diabetes that eats way too much sugar can no longer get an erection.  Why?  Because of all the damage elevated blood glucose levels have caused to his nerves and blood vessels.

 Consuming too much sugar, saturated fat, and/or alcohol all have terrible effects on sex drive and performance.  A high sugar diet and high saturated fat diet can cause high cholesterol levels, and fatty plaques around the blood vessels limiting circulation. Although alcohol can increase desire and decrease inhibitions, it has a huge depressant effect (& excessive alcohol intake has also been linked to shrinking of the testicles... uhoh-slash-gross).   

Soooo..... a balanced, healthy diet rich in fruits, vegetables, complex carbs, and lean protein in combination to restful sleep, avoidance of mental stress, and exercise are the key to amazing sex.

H a p p y  V a l e n t i n e ’ s  D a y . 

milk.

This info is for you Dad:
There are so many different types of milk in the supermarket today that it can be difficult to decide which one to choose. 


Here is the low-down on the nutrition and differences:


Cow's Milk: The most familiar milk.  It provides about 300 mg of calcium - and is fortified with vitamin D which helps absorb the calcium.  Cow's milk also has potassium and phosphorus which is important in building bones. Cow's milk is higher in B vitamins than other milks.  Choose nonfat or 1% milk which is lower in saturated fat.  One cup of nonfat milk contains 80 calories, about 12 grams of sugar (lactose), and 8 grams of protein.
Nutritional profile: Vitamin A (6% DV); Vitamin C (4% DV); Vitamin D (25% DV); Thiamin (B1) (3% DV); Riboflavin (B2) (12% DV); Vitamin B12 (18% DV); Calcium (30% DV); Potassium (10% DV); Magnesium (3% DV)
*I try to avoid cow's milk - really, the only dairy product I eat is yogurt.  The major reason that I avoid Cow's milk is insulin-like growth factor, IGF-1.  Cow's milk contains IGF-1 because it helps baby calves grow. Cow and human  IGF-1 is almost identical, so our bodies will recongize the cow's IGF-1 as it's own. High levels of IGF-1 do appear to stimulate cancer cells.  Worse yet, synthetic bovine growth hormone (rBGH), a hormone injected into cows, increases levels of IGF-1.*


Soy Milk: Likely the second most consumed milk in the US.  Soy milk is made by soaking soybeans and mixing them with water until a milk-like consistency is created.  Most soy milk is fortified with calcium and vitamin D.  It contains no saturated fat, some omega-3's, and has about 7 grams of soy protein per cup.  As per the FDA, consuming 25 grams of soy protein each day can reduce the risk of heart disease.  Soy milk comes in many different flavors such as original, unsweetened, vanilla, and chocolate.  Choose original or unsweetened which contain less sugar.  Also, always shake soy milk before pouring it, the added nutrients can settle at the bottom.
Nutritional profile:  Vitamin A (10% DV); Iron (1% DV); Vitamin D (7%; DV); Riboflavin (B2) (20% DV); Calcium (25% DV); Potassium (14% DV); Magnesium (9% DV)


Almond Milk: Made by soaking almond grounds and adding water.  Almond milk has a nutty flavor and naturally contains calcium and vitamin E.  Unfortunately, almond milk is pretty low in protein (1 gram per cup).
Nutritional profile: Vitamin A (10% DV); Iron (2% DV); Vitamin D (25% DV); Vitamin E (50% DV); Calcium (20% DV); Magnesium (4% DV)

Coconut Milk: Made from the meat and juice of coconuts with the combination of water.  Coconut milk has a rich and creamy texture.   Based on the nutritional information on Silk's PureCoconut original, coconut milk is low in protein (1 gram per cup), but is fortified with calcium, vitamin D, vitamin B12, and vitamin A.  One cup of coconut milk also has 5 grams of fat (all saturated).

Nutritional profile: Vitamin A (10% DV); Iron (4% DV); Vitamin D (25% DV); Calcium (20% DV); Vitamin B12 (50% DV)

Choose wisely!

chicken soup.

When you're sick, nothing is better than chicken soup.  So, just  recently I was super sick with a bad infection, I decided it was about time to whip up some feel-better-soup in my handy crockkkpotttt.  I chose to use boneless chicken because I was too tired to deal with fishing out bones. It turned out great - soothing and delicious.  I ate it for days.

Here is my recipe:
1 pound boneless, skinless chicken breast
1/2 of 1 onion, washed, peeled, and chopped
3 celery ribs, washed and chopped
1 large carrot, washed, peeled, and chopped
3 cloves of garlic, peeled and mined
1 medium red potato, washed and diced (I left the peel on for additional fiber, but it's optional)
Juice of 1/2 of 1 lemon
1/4 cup fresh parsley, washed and diced
1/4 cup fresh chives, washed and diced
3 springs fresh thyme, washed
2 fresh bay leaves
4 cups low sodium/no sodium chicken broth or stock + filtered water as needed
Frozen peas, corn, and cut green beans - I added about 3/4 cup total
Sea salt and pepper

1. Preheat crockpot on high
2. Wash and clean the chicken
3. Add chicken to crockpot
4. Add celery, onion, carrot, garlic, potato and fresh herbs over chicken
5. Pour chicken broth over chicken and vegetables
6. Turn crockpot down to low and cook for 4 hours
7. After about 4 hours, run a fork through chicken to shred it into smaller pieces
8. Add frozen vegetables, salt, and pepper and allow to cook for an additional hour

hcg diet.

Last week, a nurse I work with asked me about the hCG diet. I responded with two words: "sooo dangerous."
Why is this diet so horribly dangerous?  OMG where do I begin! Maybe with the use of a fertility hormone unapproved for weight loss or with the severe calorie restriction.  Lets tackle about both.
hCG stands for human chorionic gonadotropin.  hCG is a hormone produced naturally during pregnancy, but it is also prescribed to treat fertility issues.  During pregnancy, hCG is produced naturally to support placental growth and nourish a fertilized egg.  hCG signals to the brain to move nutrients to the developing embryo.  
The hCG diet plan claims that the hCG hormone is beneficial to weight loss by decreasing hunger and preventing the body from entering stravation mode.  A number of studies have researched hCG's effect on weight loss, but none have shown any positive link. Yet, doctors can still prescribe hCG injections for weight loss.  The FDA does require all doctors that are prescribing hCG for weight loss to provide patients a written document that says: “These weight reduction treatments include the use of hCG, a drug which has not been approved by the Food and Drug Administration as safe and effective in the treatment of obesity or weight control. There is no substantial evidence that hCG increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restrictive diets.” 
Even though hCG is a prescription only medication, it is still widely available on the internet in the injection and droplet form for anyone to buy.  
So, why do people lose weight on the hCG diet if the hCG injections are not effective?  Easy!  Dieters are also required to follow a 500 calorie per day energy restriction. The diet recommends spending the whole 500 calories on organic meats, vegetables, a small amount of fruit and fish.  Dairy products, most carbohydrates, alcohol, and sugar are not allowed, but tea and coffee can be consumed is unlimited amounts.  So what does 500 calories on the hCG diet look like? 
This:  1 large apple and black coffee for breakfast; a small piece of skinless chicken breast, a 1/2 cup of a broth based soup and black tea for lunch; a small salad for dinner; a protein shake for snack. Oh! And a 125 IU injection of hCG! 

Anyone would lose weight if they followed this plan, not because of hCG, but the severely decreased intake.  By consuming only 500 calories, dieters not only lose weight, they also lose important nutrients and put themselves at risk for serious health risks such as gallstones, heart arrhythmias and electrolyte imbalances. The hormone itself also has it's own risks including headaches, blood clots, leg cramps, hair thinning, constipation, and breast tenderness.
This is simply a crash, yo-yo type of diet, the kind that leads to quick regain.  And once the weight comes back, the metabolism sucks.

Need to drop some pounds?  Stick to the tried and true: a healthy lifestyle -- one that you can sustain for a lifetime.  Eat natural and clean foods, avoid added sugars, drink water, watch portion sizes, and be active. 

trans fat.

I hateeee artificial trans fat!  In my opinion, artificial trans fat is by far the worst type of fat ever -- way worse than any natural fat, including saturated fat.
So, what do I mean by artificial trans fat? I mean the unnatural, man-made kind.  I'm not talking about the natural kind of trans fat that is found in small amounts in beef and dairy products..... but the gross artificial kind that makes up over 80% of our trans fat intake.
Artificial trans fats are made through a process called hydrogenation, where hydrogen is added to vegetable oil and pressure is added.  This process results in a stiffer fat that is less likely to spoil, making them appeal to food manufacturers. 
Providiving products with a longer shelf-life is the one benefit of trans fat (out of the many, many downfalls).  Consumption of trans fats causes harmful changes in our bodies:  they  increase total cholesterol levels, increase triglycerides, and decrease healthy HDL cholesterol, all contributing to heart disease. 
Luckily, in recent years,  the FDA recognized the dangers of trans fats and changed the nutritional labeling to include trans fat.   Unfortunately, there is a loophole, of course. If a food has less than 0.5 grams of trans fat per serving, the nutritional label can still read 0 grams trans fat. This becomes a problem because nutritional labels are based on 1 serving, so if you end up eating multiple servings of a food that contains 0.49 grams of trans fat per 1 serving, you are actually consuming 1.47 grams of trans fat.  This may not seem like a lot, but the American Heart Association recommends that no more than 1% of your total daily calories come from trans fat. So, that is about 2 grams or less of trans fat per day ( based on a 2,000 calorie diet).
So, what can you do the decrease your trans fat intake when nutritional labels could potentially be lying to you?  READ THE INGREDIENTS!  If you see partially hydrogenated or hydrogenated, the product contains trans fat.  And since trans fat is likely found in certain products, limit the following:
-Commercial baked goods (crackers, granola bars, cookies, cakes) 
-Fried foods  (chicken tenders, doughnuts, french fries)  -- ask a restaurant the type of oil the fry in. 
-Some shortenings and margarines 


*And, try to get your daily fats from good fats, monounsaturated fat and polyunsaturated fat (especially omega 3s).*  Here are some sources:
-Olive oil
-Canola oil
-Sunflower oil
-Avocados 
-Nuts and nut butters
-Seeds
-Fatty fish
-Flaxseed

turkey chili.

I just made this chili last week.  I love the complex flavors.... and how easy it is.  It may be like a lot of ingredients (and some seem a little odd), but trust me it is delicious.  It also provides a high fiber and filling meal.

Give it a try:
2 pounds ground turkey (I used the light and dark meat mix)
1 onion, washed, peeled, and chopped
1 green bell pepper, washed, seeded, and chopped
1 yellow bell pepper, washed, seeded, and chopped
1 orange bell pepper, washed, seeded, and chopped
1/2 of 1 jalapeño pepper, washed, seeded, and diced (or more depending on spice level preference)
1 can diced tomatoes with juice
1 can diced tomatoes, drained
1 can tomato paste
4 garlic cloves, peeled and minced
1 can or bottle of beer
1/4 cup strong coffee, brewed
1 tbsp agave nectar
1 tbsp unsweetened cocoa powder
1/2 can of black beans, drained and rinsed
1/2 can of kidney beans, drained and rinsed
1/2 cup frozen yellow corn
1 tsp cayenne pepper
2 tbsp chili powder
1 tsp oregano
1/2 tsp paprika
1/4 tsp red pepper flakes
1/4 tsp cinnamon
a few grinds of sea salt
a few grinds of black pepper
1 avocado, peeled and sliced, for garnishing

1. Brown ground turkey and drain fat
2. Put browned turkey in a large saucepan or crockpot
3. Add onion, peppers, diced tomatoes, tomato paste, garlic, beer, coffee, agave, cocoa powder, cayenne pepper, chili powder, oregano, paprika, red pepper flakes, cinnamon, sea salt, and black pepper.
4. Stir, cover, and allow to cook for at least 2 hours (or 4 hours in a crockpot on high)
5. After 2+ hours, add corn and beans
6. Allow to cook for an additional 30-45 minutes.
7. Serve over brown rice with sliced avocado
8. Freeze leftovers in airtight containers for easy future dinners

Wait until peppers are tender before adding corn and  beans.

Yumm! Chili with brown & wild rice mix and avocado!

brominated vegetable oil.

Need another reason to stop drinking soda other then the huge amounts of sugar and artificial ingredients?  Brominated vegetable oil is that reason.
Brominated vegetable oil, also known as BVO, is found in artificially flavored citrus beverages.... oh yeah, it is also patented as a flame retardant for plastics and found in pesticides.  Although BVO is banned in over 100 countries,  the US still allows a controlled amounts to be added to our foods.  So, what's the big deal?   BVO is a vegetable oil which has had its density increased to that of water by combining it with BROMINE... a toxic element!
Bromine interferes with the endocrine system and is a central nervous system depressant. Over-consumption of bromine can result in a bromine toxicity known as brominism.  Brominism can cause numerous health problems such as skin rashes, paranoia, cardiac arrhythmias, and even an iodine deficiency.  Even worse news is that because bromine is fat-soluble, it builds up in our tissues.  
I just can't understand how the FDA could ever find this okay.  Even though they label BVO as an ingredient that requires further research, the FDA still allows it to be added to foods until these studies are done.  
So, until the FDA steps up,  start avoiding BVO and other bromide foods:
1. Mountain Dew, Fanta, Orange Crush, Squirt, Sun Drop, Fresca, some Gatorades and Powerades 
2. Commercial breads and some pastas contain another bromine ingredient as a dough conditioner called potassium bromate.
3. Conventionally grown produce - especially strawberries - contain bromide, thanks to the addition of pesticides.

eggs.

Eggs have gotten a bad reputation thanks to the cholesterol found in the yolk.  Although whole eggs are high in cholesterol (~211 mg/egg), consuming as many as 4 whole eggs per week has not shown to increase blood cholesterol levels. So, with the cholesterol issue cleared up, lets talk about all the great nutritional benefits of eggs!

One large eggs contains about 6 grams of protein, 5 grams grams of fat, and no carbohydrates.  They also contain riboflavin (vitamin B2), vitamin B12, pantothenic acid, folate,  vitamin A, vitamin D, biotin, selenium, and phosphorus.  These vitamins and minerals are found in the yolk - so start ditching the egg whites only order.

I like to hard boil a few eggs to keep on hand for the week.  They make a great snack when paired with a whole grain or can add protein to any meal.

Here is my recipe for perfect hard boiled eggs:
1. Put raw eggs in a sauce pan covered by at least 1 inch of cold water
2. Bring water, sea salt (optional), and eggs to a boil
3. Once water has reached a boil, reduce heat and simmer for 1-2 minutes
4. Remove from heat, cover, and let stand for 12 minutes
5. After the 12 minutes, remove eggs from pan and run under cold water to stop the cooking process
6. Store in an airtight container in the fridge for up to 5 days

high fructose corn syrup.

In 2003, I read an article that was titled "High Fructose Corn Syrup, the Devil's Candy."  After reading this, I made a pact to myself to completely avoid high fructose corn syrup (HFCS) as much as possible.  And, over the last 9 years I have kept my word by reviewing every single ingredient in a product.  But, with the recent commercials advertising that HFCS is the same as table sugar (thanks to the Corn Refiners Association), I figured it was time to more thoroughly research this issue.

Unfortunately, I hit a dead end when I reviewed the literature on this subject.  Research was contradictory and inconclusive,  which forced me to break down the biochemistry of HFCS to figure this all out.

HFCS, also known as corn sugar, is an inexpensive sweetener that has basically replaced table sugar (sucrose) in processed foods and beverages.  While the Corn Refiner's Association preaches HCFS is natural,  it is not.  Although it comes from a natural source (corn), the chemical bonds have been altered.  HFCS is a combo of 55% fructose and 45% glucose (sucrose is 50%-50%) ...and that is precisely where the problem begins.

Although both fructose and glucose are simple sugars (monosaccarides) that are calorically identical, they are metabolized very differently.  Fructose is absorbed further down the GI tract, it does not require insulin for cellular transport, and enters the carbohydrate metabolism pathway (glycolysis) much later then glucose.

So what's the problem?  All of those factors can contribute to weight gain.  When fructose is consumed in large amounts, it provides the carbon necessary to produce fat, where as glucose will be used for instant energy.  Also, since fructose does not cause insulin secretion it can mean that we will continue eating.   This is because an increase in insulin (say from glucose) results in an increase in leptin, a satiety hormone that tells our brain we are no longer hungry.

Sooo... here is my conclusion from all this: sugar and HFCS are different.  Although they are both a source of nutrient-less calories and should be minimized as much as possible,  HFCS provides more fructose.  More fructose = increased fat production = higher obesity rates.  The answer to this problem is simple to me - getting back to our roots and consuming less processed foods. Throughout history, humans only consumed 15-30 grams of fructose (from fruits and vegetable sources), but now, thanks to HFCS, most humans consume over 80 grams per day.  It needs to stop.  Start reading product labels and choose to get your fructose from real food.

roasting nuts.

My favorite snacks all involve nuts and nut butters.  Nuts are nutritionally amazing and really filling since they take a while to digest.  Each nut has a different nutritional profile but some of the best nutrients they can pack are fiber, vitamin A & E,  protein, trace minerals, omega 3 fatty acids, polyunsaturated and monounsaturated fats (the good fats).

Most nuts sold in stores are either dry roasted or oil roasted.  Roasting nuts brings out their flavor and can even make them easier to digest.  Unfortunately, research is showing that roasting nuts (at a temperature higher then 170 degrees F) results in an increase of oxidization or damage to the delicate polyunsaturated fats.  The oxidized fats (free radicals) can cause many harmful health conditions such as cardiovascular disease and cancer.    

Since many people prefer roasted and salted nuts, I recommend doing it yourself at a low temperature.

This is what I do:

1. Bulk purchase the RAW nuts of your choice (I like pecans, walnuts, and almonds)

2. Preheat oven to 165 degrees F

3. Measure out 3-4 cups of raw nuts

4. If you want to season or salt the nuts: lightly beat 1 egg white with 1 tbsp of water; pour egg white mixture over nuts; stir until coated; add salt or seasonings  (I sometimes do cinnamon, black pepper, cayenne pepper, or Himalayan pink salt)

5. Evenly spread nuts onto a baking sheet lined with foil

6. Bake for 20-40 minutes (depending on how roasted you like them), stirring 1-2 times during baking

6. Remove from oven and let cool 

7. Store in an airtight container in the fridge

I did this batch with almonds and pink salt

I baked them for 40 minutes 

Keep them in the fridge for a quick and healthy snack

You can also make your low-roasted nuts into nut butter by food processing them until creamy.

If you don't want to go through any trouble and prefer just to buy them pre-roasted, try Blue Mountain Organics Better Than Roasted.  These nuts and nut butters are expensive but have been soaked, sprouted, and dehydrated at a very low temperature.  You can buy online: http://www.bluemountainorganics.com/betterthanroasted/

crockpot cornish hens.

I recently received a crockpot from a work christmas party and have been using it for everything (even to make oatmeal).  This is my latest crockpot creation that is incredibly easy, delicious, and healthy.  It also provides plenty of leftovers!

Crockpot cornish game hens:

1. Put about 2 tbsp extra virgin olive oil in the bottom of the crockpot 

2. Add 1 bay leaf and grind sea salt and black pepper on top of the olive oil

2. Chop 1/2 of 1 sweet onion, 1 celery rib, and 2 garlic cloves and place over the oil mixture

3. Wash 2 cornish game hens and pat dry

4. Sprinkle hens with parsley, garlic powder, onion powder, sea salt, and black pepper

5. Chop 2 more garlic cloves and put in the hens cavity and under the skin

6. Place in crockpot over the oil and onions

7. Pour 1/4 cup of dry white wine or reduced sodium chicken broth over hen

8. Cover and cook on low for 6-7 hours or high for 4-5 hours until an internal temperature of 160 degrees F

I served them with brown rice and salad!

yogurt.

I love yogurt!  Not only because it is absolutely delicious, but yogurt has many beneficial nutritional and health properties.  I think the most important health benefit is that yogurt contains probiotics.  Probiotics are  amazing little live microorganisms that are similar to the bacteria naturally found in our intestines.  These "good" bacteria assist in digestion and immunity by protecting us from harmful yeasts and  bacteria.

 Probiotics feed on nondigestible carbohydrates to thrive.  These carbohydrates are called prebiotics.  When a food contains both probiotics and prebiotics it is considered to be symbiotic.  Yogurts are symbiotic because they contain the good bacteria (probiotics) and the food they need to survive (prebiotics).

There are many different varieties of yogurt that originate from all over the world.  Yogurts can also be made from different types of milks such as cow's milk, goat's milk, soy milk, coconut milk.  I'm personally obsessed with strained yogurt and yogurt drinks.

Strained Yogurt:  yogurt is strained using a cloth or filter to remove the whey (a milk protein).  Once the whey is removed yogurt it leaves a thicker texture that is higher in protein and lower in sugar (lactose) then regular yogurt.  Unfortunately, it is lower in prebiotics because they were lost with the whey.

Examples of strained yogurt:

Greek Yogurt (yiaourti) - is likely the best known strained yogurt by Americans.  It has a thick and creamy texture and provides about 20 grams of protein per 8 ounces.

Lebneh (yogurt cheese) - is strained longer then Greek yogurt which results in a creamy and spreadable cheese-like texture that is popular in the Middle East. 

Skyr (Icelandic yogurt) -  made with skim milk and includes an additional fermentation process that gives it a rich and mild flavor (that is less sour then Greek yogurt).  It also contains a couple more grams of protein then Greek yogurt.

Yogurt Drinks: Contains both casein and whey and are thinner in texture.

Examples of yogurt drinks:

Kefir - a fermented milk beverage that is popular is Russia and Central Asia.  It is thinner then American style yogurt because of the production method that involves kefir grains.  Kefir grains contain high amounts beneficial bacteria, beneficial yeasts, and milk proteins.  Kefir has more probiotics and is thought to be easier to digest then other yogurt varieties. 

Ayran -  A Turkish cold beverage that blends yogurt with water and salt.

No matter what variety of yogurt you choose, you will be providing yourself with probiotics, prebiotics, calcium, B vitamins, potassium, and protein.  Choose one that is artificial sweetener-free and lower in fat and sugar to include in a healthy and nutritious snack or breakfast!

The cultured products currently in my fridge!

snacks.

I think snacking between meals is an important dietary habit, but it must be done correctly.  Snacking provides the needed fuel for your body and for your mind.  It also keeps your metabolism from slowing throughout the day and decreases the chance of becoming too hungry (the unsatisfiable kind...where you end up eating whatever you can get your hands on).  The rules of snacking are easy: moderation, portion control, and nutrient density.

So technically what qualifies as a snack?  Anything between 150 and 200 calories.  But, since I hate counting my food (or calories), I attempt to choose balanced snacks and try to remain mindful about my hunger.  Mixing a carbohydrate with lean protein when snacking provides a nutritious and filling punch. Snacking should only occur 1-3 times per day... such as a mid morning snack between breakfast and lunch or a late afternoon snack between lunch and dinner or a late evening snack after dinner.

Here are some healthy snack options:

Greek yogurt topped with berries or granola or paired with a piece of fresh fruit

Apple, banana, or celery with natural peanut butter

Whole grain crackers with  natural almond butter

Whole grain pretzels and low fat string cheese or a hardboiled egg

Natural graham crackers and 1% milk or unsweetened soy milk

Raw almonds, pecans, or walnuts

Baby carrots and celery with hummus

happy snacking :)

Snacks from the week:

mashed sweet potatoes.

This is an easy, healthy, and delicious recipe for mashed sweet potatoes.  I made these just recently and they complimented roast chicken and salad perfectly.

Give them a try...
Ingredients:
About 4 large (3-4 pounds) sweet potatoes or yams, peeled and chopped into chunks
1-6 ounce container of nonfat plain Greek yogurt
1-2 tbsp raw agave, molasses, or honey (optional)
1 tsp chili powder
1 tsp cinnamon
1 tsp natural vanilla extract
Salt and pepper (I did about 2 grinds of black pepper and 1 grind of sea salt)
Directions: 
Cook potatoes in a large pot with boiling water. Boil potatoes until tender, about 10-15 minutes. Once tender, remove 1/4 cup of potato water and put aside, drain the remaining potato water.  Add the yogurt, agave or other sweetener, chili powder, cinnamon, and vanilla.  Begin mashing and add the reserved potato water until desired consistency is achieved.  Add salt and pepper to taste.

e n j o y .

organic.

I am often asked if eating organically is safer and healthier then eating conventionally farmed foods.  The answer is more complicated than one would imagine.  So let’s start with what is the difference between organic and conventional farming and practices:

Organic farmers can only apply natural fertilizers (i.e. compost), utilize accepted forms of pest reduction (i.e. traps, beneficial birds), and manage weeds naturally (i.e. crop rotation, hand-weeding).  Organic dairy and meat farmers must provide animals with organic feed and give them access to the outdoors. These methods, along with clean housing, assist in preventing diseases among the animals.  Organic products also prohibit the use of food additives, artificial sweeteners and fortifying agents.

Conventional farmers, on the other hand, can apply chemical fertilizers, insecticides, herbicides, and give animals’ antibiotics and growth hormones.   Conventional products can also use preservatives and be treated with waxes.

Based on this information, one would quickly assume organic is healthier, and in many ways it is.  By consuming organic foods, you are limiting consumption of chemical fertilizer residues.  Although the government sets a limit for the amount of chemical fertilizers allowable in conventional foods, any fertilizer residue intake can still be dangerous.  Organic farming is also safe for the environment by reducing toxic run-off, limiting pollution, and conserving water usage.  Although organic practices when compared to conventional practices have many significant benefits, nutritionally there do not seem to be any.  When it comes to nutritional content, organic and conventional foods appear to be about equal (although research in this area is ongoing). 

If do decide to buy organically, look for the USDA certified label. This means the product follows the USDA government standards set to regulate how organic food is grown, handled and processed.  For products with more than one ingredient—such as cereals, snack foods, and canned and jarred foods—ingredients must be 95% or more organic.  Products that are less than 95% organic but more than 70% organic can bear the claim of made with organic ingredients.  Keep in mind, organic does not always mean healthy.  Organic products can be loaded with fat, sugar, and sodium...always check the nutritional label!

USDA organic label

If you only buy organic sometimes, make sure you choose to buy the foods that known for higher amounts of pesticides when conventionally farmed.  This includes:  apples, peaches, pears, nectarines, grapes, cherries, berries, celery, carrots, bell peppers, green leafy vegetables (lettuce, kale, spinach, collard greens), and white potatoes.  The produce usually considered “safe” to buy non-organically are asparagus, avocados, onions, corn, cabbage, sweet potatoes, pineapple, grapefruit, melons, and kiwis.

If you never buy organically because the cost is just too much for you, there are still actions you can take to limit pesticide exposure.  Always scrub fruits and vegetables before consuming them with water and try to buy in season produce.  The vitamins, minerals, and fiber found in conventionally grown produce outweighs the risk of residue consumption.  

Overall, the key points are to look for the USDA organic certified label when buying organically, wash fruits and vegetables with friction, and whether organic or not, still aim for a variety of fruits and vegetables everyday!

(Additional tip: calculate the amount of fruits and veggies you need everyday:  http://www.fruitsandveggiesmatter.gov/)

fiber.

I always read a product's nutrition label to see two things: the amount of fiber and the ingredients.  I usually will not eat a product that has less then 2 grams of fiber per serving (with the exception of Greek yogurt, of course). Why?  Because fiber helps control weight gain, prevents constipation, hemorrhoids, diverticulosis, certain cancers and type 2 diabetes, and lowers LDL cholesterol (the bad kind).  Fiber is the portion of the plant that cannot be digested by the gastrointestinal tract.  Therefore, it is not metabolized into energy.  Fiber can be found in two different forms, insoluble and soluble.

Insoluble Fiber:  Passes through our intestines largely intact.  Speeds up intestinal transit time and controls the pH of our intestines. Food sources of insoluble fiber include whole grain products (i.e. popcorn, whole grain bread), wheat and corn bran, nuts, seeds, fruit skins, dark green leafy vegetables. 

Soluble Fiber: Forms a gel when mixed with liquids.  Delays intestinal transit time (sugar is released more slowly into the bloodstream) and decreases the level of cholesterol in the blood by binding with fatty acids.  Food sources of soluble fiber include oats, legumes, oranges, apples, carrots, and barley. 

The average American consumes 14-15 grams of fiber per day (as per the Academy of Nutrition and Dietetics).   That is half of the daily recommendation of 20-35 grams.  Start aiming for 25 grams of fiber per day by increasing consumption of high fiber foods slowly.  Sneaking in fiber can be easy by using whole wheat flour when baking, whole grain bread with your PB&J, adding fresh fruit to your cereal, tossing some beans into your salad and swapping brown rice for white rice and whole wheat pasta for white pasta.  But remember, when increasing fiber, do it slowly and also increase water intake (this will prevent gastric distress such as cramping). 

antioxidants.

With the increase in product labels claiming to contain antioxidants, have a high ORAC score, fight aging, and prevent cancer -- I thought it was definitely time to clarify what exactly an antioxidant is and does.
Antioxidants are defined as any substance that prevents damage that is caused by oxygen (such as free radicals).  This oxidative damage can occur when a molecule becomes unstable after a bond is broken and electrons become unpaired forming free radicals.  Once free radicals are formed, they remain very reactive as they search for an electron to steal from other molecules.   As they continue to react with other molecules, such as DNA and cellular membranes, free radicals cause cellular damage which can contribute to the development of certain conditions and diseases (cardiovascular disease, cancer, cognitive impairment).  This free radical process can occur from natural cellular factors and/or from environmental activities (i.e. smoking, pollution, sun-bathing). 
Antioxidants are helpful by providing a calming effect on free radicals by donating an electron to these overactive molecules.  With the electron donation from antioxidants, free radicals will not cause oxidative damage to other cellular molecules, making them vitally important.   Antioxidant compounds consist of vitamins, minerals, polyphenols, and carotenoids. 
So now that the biology is out of the way, where are these compounds naturally found?  Below is a list of the antioxidant compounds and some natural food sources.

Vitamins
Vitamin A: Dairy products and fish
Vitamin C: Berries, citrus fruits, and bell peppers
Vitamin E: Seeds and nuts

Minerals
Selenium: Tuna, meat, nuts, and seeds

Polyphenols
Resveratrol: Grapes and red wine
Flavonoids: Green tea, cocoa, berries, broccoli, apples, pears, flaxseed, red beans, and lentils
Phenolic Acids: Whole grains and coffee

Carotenoids
Beta-Carotene: Pumpkin, carrots, and cantaloupe
Lutein: Leafy green vegetables
Lycopene: Tomato and watermelon

Antioxidants in food are measured through a test tube analysis called Oxygen Radical Absorbance Capacity (ORAC) score.  A higher ORAC score = higher antioxidant activity = higher protection from free radical damage.  Some of the highest antioxidant foods are plant foods.  So the moral of the story: have a ton variety in your diet that includes plenty of fruits, vegetables, legumes, nuts, and whole grains to help prevent the numerous health conditions that result from oxidative stress!

steel cut oats.

Steel cut oats are quickly becoming one of my favorite breakfast options.  I love to add different toppings... a touch of raw agave, cinnamon, soy milk, coconut milk, kefir, greek yogurt, fresh fruit, the options are endless!
Steel cut oats have a lower glycemic impact when compared to the more processed quick oats, but on the downside they take much longer to prepare!  So, to cut down on time, I have been cooking this minimal processed grain ahead of time and keeping them in the fridge for a quick breakfast.

Ahead of time preparation is super easy:
1. Boil 4 cups filtered water
2. Add 1 1/2 cups dry steel cut oats
3. Reduce heat and allow oats to simmer for 25 to 30 minutes uncovered
4. Once water has been absorbed, equally portion the cooked oats into 6 separate containers with lids (or if planning to eat some then, 5 containers and 1 bowl!)
5. Refrigerate containers
6. When ready to eat, remove from fridge and place in microwave for 30 seconds to 1 minute

*With this method, you can wake up and enjoy a high fiber, nutritious breakfast!*

eating c l e a n .

Eating clean is in my opinion one of the most important methods to achieving health goals, preventing chronic diseases, and just overall feeling and looking your best.  So, you may be wondering, what exactly is CLEAN eating and how do I do it?
Clean eating is removing chemicals, eating REAL food, and just de-cluttering your diet.  This concept was popularized in the 1960's and 1970's as a backlash to the loose regulations set by the FDA for the additives and preservatives allowable in our food supply.   Clean eating is basing your diet on whole, unprocessed, and nutritious foods.  Eating from nature provides a high amount of vitamins, minerals, fiber, and phytochemicals.  It is also low in refined carbohydrates, trans fat, and saturated fat.  Clean foods include 1 ingredient foods:  fruits, vegetables, lean meats, poultry, fish, eggs, nuts, seeds, legumes, whole grains, and water.  Eating clean also means eliminating pesticides, hormones, GMOs, and preservatives.
By eating foods your great-grandmother would recognize, you are providing your body with the simple nutrients it knows how to metabolize and will result in easy energy!