Omega 3, EFA...we've been hearing those words for a while now, but most clients I speak with don't know entirely what they are. They know they're good for us but not sure why, or what they do in our bodies. It seems everyone is "enriching" their products with these EFAs to encourage us to buy more because they're good for us. But why? What are they, why are they important, and of course...once you know how good they are for you, you'll be asking...where can I get me some of that awesomeness?!
Omega 3 and Omega 6 fatty acids are polyunsaturated fatty acids that are considered "essential" fatty acids, or EFAs. Essential, because the human body needs them, but it cannot make them on its own. That's right...you've got to get your EFAs from your food. When you hear people talking about those healthy fats, Omega 3s & 6s are what they are referring to. In a typical North American diet there is enough Omega 6 consumed, but the Omega 3s are often neglected. As Omega 3s are the neglected of these fats, I'm going to focus on them today.
Omega 3 fatty acids are vital in normal growth and development in the body, healthy heart and brain functioning, and are needed in all cell membranes in the human body. ALL cells! We have like, at least hundred trillion of these puppies in our bodies! For reals! Omega 3s also play an important role in normal function of the eyes, nervous system, kidney, liver...in fact, all systems. There have been several studies about these sexy fatty acids, and they've been shown to provide excellent benefits for heart health including lowering blood pressure, reducing the risks of heart attack and stroke, and protection against heartbeat abnormalities (arrhythmia). Other studies have shown them to be helpful with controlling lupus, eczema, rheumatoid arthritis, and may play protective roles in cancer. You can read a little more about Omega 3s here
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/index.html
So - we know we need them and we should love them... now where do we find them?
Food. REAL food, of course - because that's what I know is good for us. None of that "enriched" nonsense at the store that is pretending to be food. For example, chemical infested butter-esque spreads and margarine that now have Omega 3s is CRAP. Don't be fooled by clever marketing campaigns that target you because now you know what Omega 3s are and that they're good for you. Food industries will stop at nothing to get you to consume their products. You can find Omega 3s in food - real food, like I always talk about. Here are some fantastic sources of Omega 3s from real foods.
Fish
As much as this little vegetarian can't stand fish and thinking of them actually makes me cringe (blaaaah!!) I've got to say...they are really good for you. Salmon, sardines, swordfish, mackerel are some of the cold water varieties that are great sources of Omega 3. Pay attention to where your fish comes from when you buy it at the supermarket, and of course, buy fresh as often as possible. I've got an interesting link here from a recent story on the CBC, and what they found when they investigated the fish they were buying. Just things to pay attention to make you an informed consumer- the link is on the Mindful Eating page on Facebook too.
http://www.cbc.ca/marketplace/2010/somethings_fishy/main.html
Oils, Nuts & Seeds
For someone like me, these next three sources are the way to go :-) Since my love for the scaly stinkers is strictly limited to watching them swim (I know they don't stink if they're fresh...I just have gross memories of being tricked into eating them as a kid...blech!), I get Omega 3s from oils, nuts and seeds. Flax seed & flax seed oil, hemp seeds & hemp seed oil, walnuts, Brazil nuts, soy nuts, olive oil, pumpkin seeds.
Beans & Greens
Kidney beans, navy beans, soybeans (and soybean oil), winter & summer squash, broccoli, cauliflower, green beans, romaine lettuce, collard greens are good sources of Omega 3s. And even though strawberries and raspberries are not beans or greens - they too, are good sources of our friendly fatty acid. Oh, how I love raspberries.
Supplements
You can buy good quality fish oil supplements in capsules, and vegetarian Omega 3 oil supplements (typically flax based) if you choose. Capsules are easy enough to pop, and the vegetarian oil option can be added to salad dressings, shakes, stirfrys - whatever. Remember when going the route of supplements to do a little homework, and get something that is good quality. You get what you pay for with supplements. If you're interested in checking out your current supplements/vitamins, have a peek at this book next time you're in the bookstore. You might be surprised what you're taking!
http://www.comparativeguide.com/
So, next time you're out at the market and you're picking up some groceries, look for sources containing these very important fats. You can feel good about knowing there ARE good fats, and yes - every one of our bodies all need them!
Sunday, May 30, 2010
Monday, May 24, 2010
Making a Salad a Meal
So if you love Michael Pollan like I do (in a non-creepy, I-jussa- love-what-you-write kinda way!) you'll know he recommends the following when it comes to eating. "Eat food; not too much; mostly plants." Those 7 words are very sexy - and obviously helpful in simplifying how to eat mindfully, and healthily. So, how do you incorporate some more of that "mostly plants" bit into a meal and not get sick of just munching on carrots? Salads of course! I have some great ideas for you to make any salad into a meal by adding a few items.
Greens:
Okay, so by now I hope we're all buying more than just the iceberg lettuce at the store, and are steering away from those packaged "salad in bag" thingos. Anyone else ever notice how those things just never taste right? I mean, they say "washed and ready to eat" but somehow, they taste like plastic or chemicals. What IS that taste? Anyway...I digress...let's talk about greens. There are heaps of varieties of greens you can use for your salads, and the greens will be the bulk of the recipe. Romaine lettuce, butter lettuce, spinach, baby romaine, arugula, mixed organic greens, kale, Swiss chard, beet leaves..whatever you want! Toss a little of everything in there if you love it. Green = good for you (unless it's rotten, of course, and if you're eating rotten food and haven't noticed, you may have bigger problems than how to make a good salad). The darker the leaves the better, but don't ignore salads because you don't like the darkest greens. It's all good - even the iceberg.
Protein:
If you eat the dead stuff, chicken breast or salmon are perfect additions to salad. Grill it, season it the way you like it, cut it up & toss it on top. Steak or beef slices work as well in this way. There's nothing wrong with having your meat mixed into your salad instead of on the side. Hemp seeds are also a fantastic protein source, and you can toss a tablespoon or two onto your salad. Or, if you're in the mood for eggs, boil one, cut it into slices & toss it on top.
Beans & Legumes
Chickpeas, black beans, red beans, lentils, edamame beans (out of the pod) all taste fantastic in salads. They give extra fibre, protein, nutrients, texture and color to yours salad meal, making them healthy and satisfying. Mmm. I am getting hungry just thinking about chick peas in my salad.
Fruit
Slice up any of your faves - apples, oranges, raspberries (especially delish in spinach salads!), strawberries, mango, pineapple, avocado - whatever you like & toss them in. I make a watermelon & feta salad that is just beautiful & refreshing in summertime (my best friend Shauna doesn't like it but she is dirty, so it doesn't matter. Haha!) I'll post the recipe on the Mindful Eating page.
Dried Fruits
Cranberries (watch for sugar in these), raisins, chopped dried apricots or dates...the dried fruit world is your oyster...and is yet another lovely addition to a salad meal.
Veggies
Long gone are the days of just lettuce, celery, cucumber & tomato in your salad. Bo-ring! Shred some carrots, or beets into your salad, slice up some red, orange , yellow or green peppers, broccoli, cauliflower, artichokes, radishes are all welcome additions to salad meals. They add flavor, texture, additional nutrition and of course - color. Who doesn't love to eat a beautiful, colorful salad?
Nuts
Almonds, cashews, pecans, and pine nuts are some of my favorite additions to salads, but you can use whatever you enjoy. I usually use sliced almonds or cashews, and at times, toss my pecans in a hot pan with a tiiiny bit of maple syrup before adding them to salads. Ohsoyummy! Pine nuts are also great slightly roasted -they spoil very quickly, so keep them refrigerated.
Cheeses
Feta cheese is great in many salads (goat feta is my fave), as is Parmesan, asiago, or whatever you like. Remember that things like cheeses are not supposed to be the ENTIRE salad, so go easy on them, and use them for additional flavor.
Dressing
Now, you've gone to all this trouble to make sure this salad is whole, real and fresh...don't add some junky, dirty salad dressing from a bottle. I'm sure you can find some out there that contain very few ingredients, and no crap in them. Personally - I make my own. Olive oil, balsamic vinegar, lemon juice, and garlic are pretty standard ingredients for me, but at times if I'm making a sweeter salad, or have a different mixture that doesn't play nicely with those particular ingredients, I'll toss some fresh squeezed orange juice or fresh ginger in for the ride. If you don't have a magic bullet - go get one. Life is just so much happier with a magic bullet blender. I think it might be responsible for making the sun shine every morning. I don't know that for a fact...I'm just saying...it's awesome. Toss all your ingredients into the bullet and in a few seconds you've got a fresh, delicious salad dressing.
With summer approaching, and all of our local farmers markets opening, now is the perfect time to get into the habit of picking out those fresh ingredients and making the healthy choice to make salads into meals. When you add some of the additional items that I've noted above, you get a complete wholesome meal with protein and fibre, and those two things help make sure you're not left feeling hungry for more. And that, is eating mindfully :-)
Greens:
Okay, so by now I hope we're all buying more than just the iceberg lettuce at the store, and are steering away from those packaged "salad in bag" thingos. Anyone else ever notice how those things just never taste right? I mean, they say "washed and ready to eat" but somehow, they taste like plastic or chemicals. What IS that taste? Anyway...I digress...let's talk about greens. There are heaps of varieties of greens you can use for your salads, and the greens will be the bulk of the recipe. Romaine lettuce, butter lettuce, spinach, baby romaine, arugula, mixed organic greens, kale, Swiss chard, beet leaves..whatever you want! Toss a little of everything in there if you love it. Green = good for you (unless it's rotten, of course, and if you're eating rotten food and haven't noticed, you may have bigger problems than how to make a good salad). The darker the leaves the better, but don't ignore salads because you don't like the darkest greens. It's all good - even the iceberg.
Protein:
If you eat the dead stuff, chicken breast or salmon are perfect additions to salad. Grill it, season it the way you like it, cut it up & toss it on top. Steak or beef slices work as well in this way. There's nothing wrong with having your meat mixed into your salad instead of on the side. Hemp seeds are also a fantastic protein source, and you can toss a tablespoon or two onto your salad. Or, if you're in the mood for eggs, boil one, cut it into slices & toss it on top.
Beans & Legumes
Chickpeas, black beans, red beans, lentils, edamame beans (out of the pod) all taste fantastic in salads. They give extra fibre, protein, nutrients, texture and color to yours salad meal, making them healthy and satisfying. Mmm. I am getting hungry just thinking about chick peas in my salad.
Fruit
Slice up any of your faves - apples, oranges, raspberries (especially delish in spinach salads!), strawberries, mango, pineapple, avocado - whatever you like & toss them in. I make a watermelon & feta salad that is just beautiful & refreshing in summertime (my best friend Shauna doesn't like it but she is dirty, so it doesn't matter. Haha!) I'll post the recipe on the Mindful Eating page.
Dried Fruits
Cranberries (watch for sugar in these), raisins, chopped dried apricots or dates...the dried fruit world is your oyster...and is yet another lovely addition to a salad meal.
Veggies
Long gone are the days of just lettuce, celery, cucumber & tomato in your salad. Bo-ring! Shred some carrots, or beets into your salad, slice up some red, orange , yellow or green peppers, broccoli, cauliflower, artichokes, radishes are all welcome additions to salad meals. They add flavor, texture, additional nutrition and of course - color. Who doesn't love to eat a beautiful, colorful salad?
Nuts
Almonds, cashews, pecans, and pine nuts are some of my favorite additions to salads, but you can use whatever you enjoy. I usually use sliced almonds or cashews, and at times, toss my pecans in a hot pan with a tiiiny bit of maple syrup before adding them to salads. Ohsoyummy! Pine nuts are also great slightly roasted -they spoil very quickly, so keep them refrigerated.
Cheeses
Feta cheese is great in many salads (goat feta is my fave), as is Parmesan, asiago, or whatever you like. Remember that things like cheeses are not supposed to be the ENTIRE salad, so go easy on them, and use them for additional flavor.
Dressing
Now, you've gone to all this trouble to make sure this salad is whole, real and fresh...don't add some junky, dirty salad dressing from a bottle. I'm sure you can find some out there that contain very few ingredients, and no crap in them. Personally - I make my own. Olive oil, balsamic vinegar, lemon juice, and garlic are pretty standard ingredients for me, but at times if I'm making a sweeter salad, or have a different mixture that doesn't play nicely with those particular ingredients, I'll toss some fresh squeezed orange juice or fresh ginger in for the ride. If you don't have a magic bullet - go get one. Life is just so much happier with a magic bullet blender. I think it might be responsible for making the sun shine every morning. I don't know that for a fact...I'm just saying...it's awesome. Toss all your ingredients into the bullet and in a few seconds you've got a fresh, delicious salad dressing.
With summer approaching, and all of our local farmers markets opening, now is the perfect time to get into the habit of picking out those fresh ingredients and making the healthy choice to make salads into meals. When you add some of the additional items that I've noted above, you get a complete wholesome meal with protein and fibre, and those two things help make sure you're not left feeling hungry for more. And that, is eating mindfully :-)
Saturday, May 22, 2010
Healthy Snacking
Snacking is one of those things that can be your body's best friend, or worst enemy. Some argue that we should not snack at all, and should stick to the "three squares" that we used to eat so many years ago. Others believe we should eat 5 small, frequent meals every day. Next week someone else will be telling us something different, so I do what my body tells me to. Personally - I think it depends on your body, how active you are, and what works for your body and your metabolism. Some of us metabolize our food very quickly, some of us can only eat small bits at a time, and some of us need the 3 squares. The important thing to remember is to incorporate all your healthy food groups into your diet each day, and do what works best for YOU and YOUR body. Eat all things in moderation. Everyone is different, and paying attention to how your body reacts to food and eating is all part of being mindful. I have a couple of tips for anyone and any body type with snacks, is to do it in a healthy way. And lucky for all of us - it's really easy!!
Fresh veggies You keep hearing how good and healthy veggies are, and that's because they are. They're ridiculously easy to bring along with you anywhere you go, so there's really no excuse not to have them. Carrots, celery, sugar snap peas, sweet potato sticks, green, red or yellow peppers cut into slices, tomatoes, cucumbers, broccoli, or cauliflower - or anything else you might love - are super good for you, packed with fibre and are very healthy carbohydrates. Eat them on their own, and if you must dip them in something, try hummus or tzatziki instead of some crummy ranch dressing that has no nutrition in it.
Hummus (chick pea & garlic dip) is packed with fibre and protein, and tzatziki (a yogurt/cucumber/garlic dip) has calcium, healthy probiotics for your belly and tastes great. Hummus and tzatziki are very easy to make and -w hen you make them at home - no chemicals or crap! My recipe for hummus is posted on the Mindful Eating page, and I'll post one soon for tzatziki too. Feel free to share yours there as well!
Fresh Fruit: Again - it's very easy to bring along your favorite fruits with you anywhere you go. Take the few minutes to wash your fruit, slice them up if necessary, and package them up, and believe me - when you are out running around and start feeling hungry, you'll feel SO MUCH BETTER if you reach for this as a snack. You feel better physically because it's not garbage that you're putting into your body, but you feel better about yourself for not stopping to grab some unhealthy, fatty snack along the way.
Dried Fruit: Another wonderful snack - but beware - many of them have added sugar. If you're buying them in packages, READ THE LABELS. Not all of them have additional sugar, and you can find them without it, just look for it, and pay attention. You could make your own too, if you're feeling sassy! Farmers markets & organic grocery stores are great places to pick up these kinds of snacks.
Almonds: One of my absolute faves. Almonds have a glycemic index of zero, and are loaded with all sorts of goodness. Fibre, calcium, protein, essential fatty acids...and they taste wonderful. Grab a handful, have glass of water & you'll feel satisfied. If you don't like almonds, bring along some pecans, walnuts, or cashews - whatever you like. Just remember to get raw nuts - unsalted & unsweetened, and, just like everything else, eat them in moderate amounts.
Healthy Trail Mixes - HOME MADE. Trail mixes are super easy to make, and are best when you make them yourself at home. Toss your favorite raw nuts (unsalted, unsweetened), dried fruits (unsweetened) together and you've got a super healthy snack with no garbage in it.
Edamame beans: I love these little babies. Seriously, they're so tasty, and so good for you. Kids have fun eating them too, especially if they in the pod. One of my friend's very fussy daughters eats these like they're going out of style - I think mostly because it's fun for her to suck the beans out of the pod,but whatever the reason - she's getting a healthy snack. Edamame beans are very low in calories, and packed with protein and fibre.
The other thing I think is important to note with snacking is late night or bedtime snacks. I think they're good to avoid, for a couple of reasons. After 11:00 pm, your body slows down to begin resting, and restoration. What this means is that your metabolism slooooows right down at this time of day. If you're snacking late at night...well, it's going straight to your ass, plain and simple. The other thing that matters here, is that when you eat late at night you're forcing your body to go through the process of digesting that food - when it's naturally programmed to rest and restore itself. Your body needs that time every day to restore itself, so give it the respect it deserves for working so hard for you all day, and allow it to do what it needs to heal itself and keep you here healthier, and longer.
Finally - here are a couple things I think are complete CRAP to snack on - anything you buy in a box or package that says "lite" "low fat" or "low calorie"...basically, anything in a package, really. And popcorn!!! People think popcorn is good for you to snack on because it is low in calories if you air pop it & use some chemically created butter like spread you've been brainwashed to believe is healthy for you to top it with, but popcorn has a glycemic index of 72! This makes it very high on the glycemic index scale, and what that means, is it turns to sugar very quickly in your body.
Whatever you're snacking on, or if you're eating three squares - listen to your body. The purpose of eating is to provide your body with nutrition, so, give it nutrition from each of the food groups. Eat everything in moderation, and eat food as whole and clean as possible and think of whatever you're putting into your body as nutrition, and fuel for life.
Fresh veggies You keep hearing how good and healthy veggies are, and that's because they are. They're ridiculously easy to bring along with you anywhere you go, so there's really no excuse not to have them. Carrots, celery, sugar snap peas, sweet potato sticks, green, red or yellow peppers cut into slices, tomatoes, cucumbers, broccoli, or cauliflower - or anything else you might love - are super good for you, packed with fibre and are very healthy carbohydrates. Eat them on their own, and if you must dip them in something, try hummus or tzatziki instead of some crummy ranch dressing that has no nutrition in it.
Hummus (chick pea & garlic dip) is packed with fibre and protein, and tzatziki (a yogurt/cucumber/garlic dip) has calcium, healthy probiotics for your belly and tastes great. Hummus and tzatziki are very easy to make and -w hen you make them at home - no chemicals or crap! My recipe for hummus is posted on the Mindful Eating page, and I'll post one soon for tzatziki too. Feel free to share yours there as well!
Fresh Fruit: Again - it's very easy to bring along your favorite fruits with you anywhere you go. Take the few minutes to wash your fruit, slice them up if necessary, and package them up, and believe me - when you are out running around and start feeling hungry, you'll feel SO MUCH BETTER if you reach for this as a snack. You feel better physically because it's not garbage that you're putting into your body, but you feel better about yourself for not stopping to grab some unhealthy, fatty snack along the way.
Dried Fruit: Another wonderful snack - but beware - many of them have added sugar. If you're buying them in packages, READ THE LABELS. Not all of them have additional sugar, and you can find them without it, just look for it, and pay attention. You could make your own too, if you're feeling sassy! Farmers markets & organic grocery stores are great places to pick up these kinds of snacks.
Almonds: One of my absolute faves. Almonds have a glycemic index of zero, and are loaded with all sorts of goodness. Fibre, calcium, protein, essential fatty acids...and they taste wonderful. Grab a handful, have glass of water & you'll feel satisfied. If you don't like almonds, bring along some pecans, walnuts, or cashews - whatever you like. Just remember to get raw nuts - unsalted & unsweetened, and, just like everything else, eat them in moderate amounts.
Healthy Trail Mixes - HOME MADE. Trail mixes are super easy to make, and are best when you make them yourself at home. Toss your favorite raw nuts (unsalted, unsweetened), dried fruits (unsweetened) together and you've got a super healthy snack with no garbage in it.
Edamame beans: I love these little babies. Seriously, they're so tasty, and so good for you. Kids have fun eating them too, especially if they in the pod. One of my friend's very fussy daughters eats these like they're going out of style - I think mostly because it's fun for her to suck the beans out of the pod,but whatever the reason - she's getting a healthy snack. Edamame beans are very low in calories, and packed with protein and fibre.
The other thing I think is important to note with snacking is late night or bedtime snacks. I think they're good to avoid, for a couple of reasons. After 11:00 pm, your body slows down to begin resting, and restoration. What this means is that your metabolism slooooows right down at this time of day. If you're snacking late at night...well, it's going straight to your ass, plain and simple. The other thing that matters here, is that when you eat late at night you're forcing your body to go through the process of digesting that food - when it's naturally programmed to rest and restore itself. Your body needs that time every day to restore itself, so give it the respect it deserves for working so hard for you all day, and allow it to do what it needs to heal itself and keep you here healthier, and longer.
Finally - here are a couple things I think are complete CRAP to snack on - anything you buy in a box or package that says "lite" "low fat" or "low calorie"...basically, anything in a package, really. And popcorn!!! People think popcorn is good for you to snack on because it is low in calories if you air pop it & use some chemically created butter like spread you've been brainwashed to believe is healthy for you to top it with, but popcorn has a glycemic index of 72! This makes it very high on the glycemic index scale, and what that means, is it turns to sugar very quickly in your body.
Whatever you're snacking on, or if you're eating three squares - listen to your body. The purpose of eating is to provide your body with nutrition, so, give it nutrition from each of the food groups. Eat everything in moderation, and eat food as whole and clean as possible and think of whatever you're putting into your body as nutrition, and fuel for life.
Sunday, May 2, 2010
Yogurt
I blog about topics that I get the most questions about from clients and friends. Yogurt, and whether or not it is healthy for us is definitely one of the things I am asked about frequently. Is yogurt good for me? What is Greek yogurt? Is it better? What are probiotics? Is that stuff on TV good for me? If so, why does it have so much sugar? These are AWESOME questions! It means people are paying attention to what they're putting in their bodies, and that makes me oh, so happy!
Is yogurt good for me? I'm not a real big fan of dairy personally, but the short answer is yes - if you're eating GOOD QUALITY yogurt, and if your body likes it (i.e. if you've got dairy intolerances...guess what...it's not good for you!) Yogurt has calcium, protein, magnesium, b vitamins, and some yogurts even have probiotics. It is important to be mindful and pay attention to the actual content levels of these probiotics in yogurts, and which of these friendly bacteria area in the product. It's very easy to be tricked and confused by all the crap that's out there now on the shelves and the claims that are made regarding yogurts and probiotics. In fact, if the ONLY reason you're eating yogurt is for probiotics, you might be better off buying a probiotic supplement instead.
Probiotics are live microbial organisms that are naturally present in the digestive system, and are often referred to as "friendly" bacteria. They're thought to improve health by suppressing the growth of harmful bacteria, improving immune function, and enhancing the protective barrier of the digestive tract. A healthy gastrointestinal tract is absolutely an important part of your immune system and overall health. Some of us have perfectly happy digestive tracts and do not need additional probiotics in our diet, so you might not even need the extra. Some people notice many improvements in their health after introducing probiotics, and see benefits from using them for things like yeast infections, immune support, Chrons disease, IBS, and more. Everyone's body is different, so just because the Zombie (aka - TV) tells you that you need more, doesn't necessarily mean your body needs it. Some people experience discomfort when taking probiotics (gas), and people who have an inadequate immune response should speak to a doctor before taking them.
A big thing to pay attention to if you're going to the supermarket to pick up some yogurt is the sugar content in the product you're eyeballing. Yogurt usually has a LOT of sugar in it, especially the low fat varieties. When fat is removed from dairy, it is typically replaced with sugar to give it more flavor (enter: we're fatter than we have ever been since the low fat craze). In fact, that skim milk you're drinking that you think is so good for you has a higher glycemic index than 1%, 2% or whole milk. Yay more sugar. Key-ripes!! Look to avoid my nemesis, high fructose corn syrup as well, otherwise known as glucose-fructose when buying yogurt.
I think the best bet when buying any type of yogurt is to reach for something whole and organic. You can get it plain, and add some liquid honey to sweeten it, stevia, or fresh fruit. A Greek yogurt is good too - it's usually more filling and rich than a regular yogurt, and very tasty. Traditionally, it is made with sheep's milk, but In North America, "Greek-style" yogurt is made with cows milk, is similar to strained yogurt, and has thickening agents added. Recently Yoplait has jumped on the Greek yogurt bandwagon - please do not be fooled by that shite - just read the ingredients - that should do it. I go back to the whole "if it was advertised on television, don't buy it" rule from Michael Pollan. You may find when you eat whole, organic yogurt that you eat less of it than the regular sugar- filled, empty-calorie crap we see so much of out there. You get full faster and your body stops looking for more. Hmm...there really might be something to this whole eating mindfully bit.
If you're looking for additional info, I've attached a couple of links here about probiotics, yogurt, and..egads!! Even some reports on class action lawsuits filed against Danone for health claims about their yogurt! Scandalous!
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20080124/danone_080124/20080124?hub=Health
http://www.nytimes.com/2009/09/29/health/29well.html
http://www.mayoclinic.com/health/probiotics/an00389
Is yogurt good for me? I'm not a real big fan of dairy personally, but the short answer is yes - if you're eating GOOD QUALITY yogurt, and if your body likes it (i.e. if you've got dairy intolerances...guess what...it's not good for you!) Yogurt has calcium, protein, magnesium, b vitamins, and some yogurts even have probiotics. It is important to be mindful and pay attention to the actual content levels of these probiotics in yogurts, and which of these friendly bacteria area in the product. It's very easy to be tricked and confused by all the crap that's out there now on the shelves and the claims that are made regarding yogurts and probiotics. In fact, if the ONLY reason you're eating yogurt is for probiotics, you might be better off buying a probiotic supplement instead.
Probiotics are live microbial organisms that are naturally present in the digestive system, and are often referred to as "friendly" bacteria. They're thought to improve health by suppressing the growth of harmful bacteria, improving immune function, and enhancing the protective barrier of the digestive tract. A healthy gastrointestinal tract is absolutely an important part of your immune system and overall health. Some of us have perfectly happy digestive tracts and do not need additional probiotics in our diet, so you might not even need the extra. Some people notice many improvements in their health after introducing probiotics, and see benefits from using them for things like yeast infections, immune support, Chrons disease, IBS, and more. Everyone's body is different, so just because the Zombie (aka - TV) tells you that you need more, doesn't necessarily mean your body needs it. Some people experience discomfort when taking probiotics (gas), and people who have an inadequate immune response should speak to a doctor before taking them.
A big thing to pay attention to if you're going to the supermarket to pick up some yogurt is the sugar content in the product you're eyeballing. Yogurt usually has a LOT of sugar in it, especially the low fat varieties. When fat is removed from dairy, it is typically replaced with sugar to give it more flavor (enter: we're fatter than we have ever been since the low fat craze). In fact, that skim milk you're drinking that you think is so good for you has a higher glycemic index than 1%, 2% or whole milk. Yay more sugar. Key-ripes!! Look to avoid my nemesis, high fructose corn syrup as well, otherwise known as glucose-fructose when buying yogurt.
I think the best bet when buying any type of yogurt is to reach for something whole and organic. You can get it plain, and add some liquid honey to sweeten it, stevia, or fresh fruit. A Greek yogurt is good too - it's usually more filling and rich than a regular yogurt, and very tasty. Traditionally, it is made with sheep's milk, but In North America, "Greek-style" yogurt is made with cows milk, is similar to strained yogurt, and has thickening agents added. Recently Yoplait has jumped on the Greek yogurt bandwagon - please do not be fooled by that shite - just read the ingredients - that should do it. I go back to the whole "if it was advertised on television, don't buy it" rule from Michael Pollan. You may find when you eat whole, organic yogurt that you eat less of it than the regular sugar- filled, empty-calorie crap we see so much of out there. You get full faster and your body stops looking for more. Hmm...there really might be something to this whole eating mindfully bit.
If you're looking for additional info, I've attached a couple of links here about probiotics, yogurt, and..egads!! Even some reports on class action lawsuits filed against Danone for health claims about their yogurt! Scandalous!
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20080124/danone_080124/20080124?hub=Health
http://www.nytimes.com/2009/09/29/health/29well.html
http://www.mayoclinic.com/health/probiotics/an00389
Tuesday, April 13, 2010
Vitamin Water &....Crystalline Fructose? What the heck is that?!!
When we hear the word "vitamin" we often just assume it means "good for me". After all, vitamins are made to supplement your diet and be healthy, water is good for you and you're always being told to hydrate. If you think "logically" the term "vitamin water" (or in this case the PRODUCT called Vitamin Water) sounds like it would be healthy for you. As someone who takes and sells nutritional supplements (only the best, of course ;-)), I know a thing or two about supplements and suspected this "Vitamin Water" product is not all it's cracked up to be. Turns out I was even more surprised than I thought I would be when I started researching the ingredients in this beverage. Surprised, and then a little pissed off.
First - not all vitamins are created equally, and not all of them are good for you, even the ones claiming to be - even some of the ones you might be taking. Some of them are in a form that your body does not even absorb. Popular and well known products like Centrum, Kirkland, and Jamieson, and even some brands from health food stores have been proven ineffective in the body as far as your body absorbing it goes. Other companies, like USANA, True Star, and Douglas Labs make outstanding, high quality products. They're more expensive, but...you get what you pay for. If you're interested in seeing if the vitamins you're taking are worth the money you're spending, check out the book "The Comparative Guide to Nutritional Supplements", by Lyle MacWilliam. You might be absolutely shocked at how effective your supplement really is...or isn't. Here's a link you can check out if you're interested in the book: http://www.comparativeguide.com/
But, I digress...my point was Vitamin Water. If a company that makes actual "vitamins "(i.e. Centrum) doesn't create a product that has quality ingredients that your body would actually absorb, I would suggest that it is highly unlikely that the $2 drink I might pick up at the gas station is made with vitamins, nutrients, or minerals that is being marketed to me as healthy will contain any good quality vitamins either. I'm saying, I think if there actually ARE any vitamins in this product, they will either not be in a form your body will absorb and are likely very poor quality.
I read the ingredients on the label (of course!) and found the following - Please keep in mind the RDI (recommended daily intake) are rather old and were developed many years ago, and there is a lot of controversy surrounding whether these amounts are actually high enough for us today:
Medicinal Ingredients (per 591 ml bottle)
Vitamin B3 (niacinamide) 5 mg (RDI is 15 mg for adults)
Vitamin B5 (calcium d-pantothenate) 2.5 mg (RDI - varies between 6 & 10 mg per day)
Vitamin B6 (pridoxine HCI) 0.5 mg (RDI for adults - 2.5 mg)
Vitamin B12 (cyanocobalamin) 1.5 mcg (RDI 4-6 mcg)
Vitamin C (ascorbic acid) 90 mg (RDI - 75 mg)
Zinc (zinc gluconate) 3.75 mg (RDI 15 mg)
Even if we assume that the RDIs of of any of these vitamins are not subject to controversy, drinking one of these per day will not meet the current requirements for a human body. You would need to consume more than one of these drinks PER DAY, and the average 591 ml bottle has 120 - 130 calories (empty ones, in my opinion, and anything that has that color that can't be found in nature should be avoided anyway). So beyond their "nutrient packed" beverage (or lack of nutrients, thereof), here are the rest of the ingredients:
Non Medicinal Ingredients:
Reverse osmosis water (fancy!!)
Crystalline Fructose
Cane sugar
Fruit and vegetable juices for color (I've never seen these shades of orange, pink or purple you see in these drinks in the forest, or anywhere else in nature!)
Citric acid
Natural flavor
When I emailed Coca Cola to ask what exactly "natural flavor" meant, they suggested I contact Glaceau, the people who make it because they didn't know for sure. Glaceau hasn't responded yet, but in their defense, it has only been about a week. And seriously Coke - you don't know exactly what is in the products you're selling & can't comment on it? Shame on you!!
My BIGGEST shock was the ingredient called "Crystalline Fructose". Instantly, I know something is up...especially since the word "fructose" is there, it's the second ingredient, and that is followed by cane sugar in addition to the ingredient of the "fructose" persuasion.
Crystalline fructose is a processed sweetener derived from corn (ohmygod!! seriously?!) that is almost ENTIRELY FRUCTOSE. It is estimated to be about 20% sweeter than table sugar and 5% sweeter than...you guessed it...high fructose corn syrup (HFCS, glucose-fructose). It is processed/metabolized in the body the same way that HFCS is, which is predominantly via the liver, and is linked to causing all those same diseases that HFCS is. Fatty liver disease, obesity, coronary disease, etc. AAAH!! These food industries will stop at NOTHING!!
First of all - have you ever had table sugar and thought to yourself "You know...this just isn't quite sweet enough. If it were only 20% sweeter, THEN it would be awesome!" Really? Since when is table sugar not sweet enough?
Secondly - and this is probably the most important point - WTF is wrong with these businesses?! How can the people who own these companies sleep at night knowing they are making money off killing people, and LYING to them about it and implying that it's a healthy beverage?
Third - so you've gone and put this poisonous, toxic, people-killing sweetener in your drink, and in case that's not enough sweetness, you add sugar? Really? I thought sugar wasn't sweet enough...what did I miss here?
If there really is such a place as hell, I am sure these people have VIP passes to get in. They'll be there with Hitler, insurance companies, car dealers, and of course, TELUS.
This product is sold by one of the biggest corporate giants in the world, Coca Cola. We all know how much Coca Cola LOVES to CARE about the health and wellness of Canadians. That's not fair of me...they don't just "care" about Canadians...they sell their unhealthy products to all the citizens of the world. Coca Cola has the right to run their business, and make money off their customers. Personally, I don't believe they should be permitted to do so at the expense of the health of Canadians, but I don't think anyone in the food industry should be allowed to do that. They should be required to be completely honest about their ingredients, and not "fluff" things up with lies and half truths. Market honestly and ethically, and let people decide on their own - with TRUTHFUL information. It is our right as consumers to know this information, and unless and until there are regulations in place to require that these industries behave ethically, we as consumers can choose to not buy their products and make smart, informed decisions about what we're putting in our bodies. I'm going with a big fat "no" on anything these jerks make - water included!
Want to toss some B vitamins into your diet? Try having some tuna, eggs (yolk) turkey, oats, whole grains, avocados, spinach, broccoli, beet root, brussel sprouts, cabbage, asparagus, legumes or potatoes. Bring a banana, almonds, Brazil nuts, oranges or peaches along with you if you're in a hurry. All of these foods are real, whole and nutritious and I tell you what - you won't hear of them causing you diseases.
First - not all vitamins are created equally, and not all of them are good for you, even the ones claiming to be - even some of the ones you might be taking. Some of them are in a form that your body does not even absorb. Popular and well known products like Centrum, Kirkland, and Jamieson, and even some brands from health food stores have been proven ineffective in the body as far as your body absorbing it goes. Other companies, like USANA, True Star, and Douglas Labs make outstanding, high quality products. They're more expensive, but...you get what you pay for. If you're interested in seeing if the vitamins you're taking are worth the money you're spending, check out the book "The Comparative Guide to Nutritional Supplements", by Lyle MacWilliam. You might be absolutely shocked at how effective your supplement really is...or isn't. Here's a link you can check out if you're interested in the book: http://www.comparativeguide.com/
But, I digress...my point was Vitamin Water. If a company that makes actual "vitamins "(i.e. Centrum) doesn't create a product that has quality ingredients that your body would actually absorb, I would suggest that it is highly unlikely that the $2 drink I might pick up at the gas station is made with vitamins, nutrients, or minerals that is being marketed to me as healthy will contain any good quality vitamins either. I'm saying, I think if there actually ARE any vitamins in this product, they will either not be in a form your body will absorb and are likely very poor quality.
I read the ingredients on the label (of course!) and found the following - Please keep in mind the RDI (recommended daily intake) are rather old and were developed many years ago, and there is a lot of controversy surrounding whether these amounts are actually high enough for us today:
Medicinal Ingredients (per 591 ml bottle)
Vitamin B3 (niacinamide) 5 mg (RDI is 15 mg for adults)
Vitamin B5 (calcium d-pantothenate) 2.5 mg (RDI - varies between 6 & 10 mg per day)
Vitamin B6 (pridoxine HCI) 0.5 mg (RDI for adults - 2.5 mg)
Vitamin B12 (cyanocobalamin) 1.5 mcg (RDI 4-6 mcg)
Vitamin C (ascorbic acid) 90 mg (RDI - 75 mg)
Zinc (zinc gluconate) 3.75 mg (RDI 15 mg)
Even if we assume that the RDIs of of any of these vitamins are not subject to controversy, drinking one of these per day will not meet the current requirements for a human body. You would need to consume more than one of these drinks PER DAY, and the average 591 ml bottle has 120 - 130 calories (empty ones, in my opinion, and anything that has that color that can't be found in nature should be avoided anyway). So beyond their "nutrient packed" beverage (or lack of nutrients, thereof), here are the rest of the ingredients:
Non Medicinal Ingredients:
Reverse osmosis water (fancy!!)
Crystalline Fructose
Cane sugar
Fruit and vegetable juices for color (I've never seen these shades of orange, pink or purple you see in these drinks in the forest, or anywhere else in nature!)
Citric acid
Natural flavor
When I emailed Coca Cola to ask what exactly "natural flavor" meant, they suggested I contact Glaceau, the people who make it because they didn't know for sure. Glaceau hasn't responded yet, but in their defense, it has only been about a week. And seriously Coke - you don't know exactly what is in the products you're selling & can't comment on it? Shame on you!!
My BIGGEST shock was the ingredient called "Crystalline Fructose". Instantly, I know something is up...especially since the word "fructose" is there, it's the second ingredient, and that is followed by cane sugar in addition to the ingredient of the "fructose" persuasion.
Crystalline fructose is a processed sweetener derived from corn (ohmygod!! seriously?!) that is almost ENTIRELY FRUCTOSE. It is estimated to be about 20% sweeter than table sugar and 5% sweeter than...you guessed it...high fructose corn syrup (HFCS, glucose-fructose). It is processed/metabolized in the body the same way that HFCS is, which is predominantly via the liver, and is linked to causing all those same diseases that HFCS is. Fatty liver disease, obesity, coronary disease, etc. AAAH!! These food industries will stop at NOTHING!!
First of all - have you ever had table sugar and thought to yourself "You know...this just isn't quite sweet enough. If it were only 20% sweeter, THEN it would be awesome!" Really? Since when is table sugar not sweet enough?
Secondly - and this is probably the most important point - WTF is wrong with these businesses?! How can the people who own these companies sleep at night knowing they are making money off killing people, and LYING to them about it and implying that it's a healthy beverage?
Third - so you've gone and put this poisonous, toxic, people-killing sweetener in your drink, and in case that's not enough sweetness, you add sugar? Really? I thought sugar wasn't sweet enough...what did I miss here?
If there really is such a place as hell, I am sure these people have VIP passes to get in. They'll be there with Hitler, insurance companies, car dealers, and of course, TELUS.
This product is sold by one of the biggest corporate giants in the world, Coca Cola. We all know how much Coca Cola LOVES to CARE about the health and wellness of Canadians. That's not fair of me...they don't just "care" about Canadians...they sell their unhealthy products to all the citizens of the world. Coca Cola has the right to run their business, and make money off their customers. Personally, I don't believe they should be permitted to do so at the expense of the health of Canadians, but I don't think anyone in the food industry should be allowed to do that. They should be required to be completely honest about their ingredients, and not "fluff" things up with lies and half truths. Market honestly and ethically, and let people decide on their own - with TRUTHFUL information. It is our right as consumers to know this information, and unless and until there are regulations in place to require that these industries behave ethically, we as consumers can choose to not buy their products and make smart, informed decisions about what we're putting in our bodies. I'm going with a big fat "no" on anything these jerks make - water included!
Want to toss some B vitamins into your diet? Try having some tuna, eggs (yolk) turkey, oats, whole grains, avocados, spinach, broccoli, beet root, brussel sprouts, cabbage, asparagus, legumes or potatoes. Bring a banana, almonds, Brazil nuts, oranges or peaches along with you if you're in a hurry. All of these foods are real, whole and nutritious and I tell you what - you won't hear of them causing you diseases.
Wednesday, April 7, 2010
To be or not to be...Vegetarian
I often get questions from people about my being a vegetarian. Things like, how I did it, do I miss meat, how do I get protein, why did I stop eating meat, etc. So, here's a bit of my story and a few tips about things to try, common things to look out for if you are considering this way of eating.
First, let me start by saying I do not believe that being a vegetarian is for everyone. The one and only reason for my believing this is because everyone's body is different. Some people do very well on a vegetarian or vegan diet, while others do not. Just like some people have allergies and intolerances to things that others can eat. Almonds might be good for me; filled with fibre, calcium and protein, but if you're allergic to them, umm....not so good for you, right? Personally, my body has done very well without animal proteins and I've been doing this by a choice of my own, since I was 6 years old. For reals! A little vegetarian girl in Rural Alberta - I am sure you can imagine how well THAT went over everywhere I went! Ah..good times.
I also know people who are very unhealthy vegetarians. Some of them appear as though they could really benefit from eating some source of protein derived from animal sources. Some of them even have high blood pressure and type 2 diabetes from stuffing crap into themselves and thinking it's okay because it's not meat. Just becoming a vegetarian does not mean you're guaranteed good health - there is a right way to do it if your body will let you, and if you do it in a healthy way.
I'm always talking about listening to your body, and paying attention to how your body feels when you eat specific things and this is because I believe that the human body is the most sophisticated piece of machinery in the entire Universe. If it is given proper nutrition, exercise and rest, it will perform all kinds of miracles on a daily basis that nothing man-made could even compare to. If you listen to that beautiful piece of awesomeness and provide it with what it is asking you for, you will be rewarded in kind with a pretty sweet body-machine to live your life in. Sure, your iPhone is wicked awesome, but does it actually heal itself? Nope. Nothing on Earth is more fascinating, sophisticated or intuitive than the human body. Be mindful and listen to it!
There are complete and incomplete vegetable proteins. If you are eating an incomplete vegetable protein (i.e. legumes) then you combine them with another vegetable protein (i.e leafy green veggies like spinach) to have a complete protein. Here are a few of my favorite COMPLETE vegetable proteins:
Quinoa - a perfect protein. It's kind of like rice in that it's a grain (well...not technically) and is great for people with any sorts of wheat intolerances or other tummy sensitivities as it's gluten free. It is high in calcium, protein, iron, vitamin E & several B vitamins. I use quinoa as a rice substitute when I don't want rice, and I also make a number of salads with it. Deee-lish! You can get this at any organic market, and I think I've even seen it at a regular supermarket.
Hemp Hearts (shelled hemp seeds) - No, you're not going to get high from eating them! Hemp hearts are a complete protein, are very easy to digest, and are suitable for people who cannot eat meat, dairy, nuts, or eggs. They contain fibre, protein, calcium, sodium, vitamin E, A, D, C and some of the Bs. You only need a few tablespoons full of these a day. You can put them in oatmeal, cereal, shakes, stirfrys - anything. They look a little like sesame seeds and have a slight nutty taste. Pick them up at a health food store.
Edamame Beans - I LOVE these. I eat them as side dishes, and as snacks. Sometimes, I just eat them for lunch. SO GOOD! They are baby soy beans in the pod, and in addition to being a perfect vegetable protein (like regular soybeans), they're loaded with all sorts of other awesomeness. They're rich in calcium, phosphorus, vitamin A, iron, and are low in calories. You can buy frozen bags of organic edamame beans at Safeway. Steam them for a few minutes, and top with a little sea salt. SO GOOD, and so good for you!
Spirulina - I can't stand this substance, but if you can stomach it - good on you! It's AMAZINGLY good for you. Loaded with EFAs (essential fatty acids) protein, tons of vitamins and minerals - all around perfect. I do not eat it personally as it makes me feel sick after I eat it and I think it tastes terrible and reeks something awful. I do however, know people who really enjoy it and have experienced many health benefits from eating it. You can get it at a health food store.
If you are considering cutting meat out of your diet and your body is okay with that, remember to replace that meat with other protein sources. If you don't have a complete protein, like some I've listed above, combine your proteins to get those essential fatty acids. Some other sources of incomplete proteins are legumes, (chick peas, lentils, peanuts) nuts (cashews, almonds, pecans, etc.) seeds (sesame, sunflower) leafy green veggies (kale, spinach, etc.) brussel sprouts, potatoes, grains (buckwheat, spelt, kamut). If you are finding you're lacking satiety, as meat definitely makes you feel full for a long time, you might find that eating more vegetables and filling up on fibre will help satisfy that.
If you don't like salmon or chicken at all, but think you should eat it because you heard it is better for you, you may be in for some disappointment. If your body does not like salmon and you get sick when you eat it, it isn't good for you. Listen to your body :-) If you eat red meat and you feel great afterwards, then...do the math. Yes, chicken is typically leaner and "better" for you, but again - does your body like it or not? All foods should be consumed in moderation and North American diets typically have WAY too much meat in them, but if you consume everything in moderation, and your body thanks you for it then you're probably doing alright. If however, your body is telling you that all you want is junk food, then you've got some serious work to do with getting it back on track. You're likely lacking nutrients and have abused it enough that it needs some love & help.
Another common concern people have is that they think food has no flavour without meat. I'm just going to call a big old bullshit on that one. Toss some seasonings in with your food, marinades, dressings. It is really easy to learn a few tips on things to make your food taste great - my personal favorite foods to add to everything are garlic, ginger, dill, curry, coriander, lemon, and balsamic vinegar. Not all in the same dish of course, that would be wrong, but these little bits pack a big punch of flavor & awesomeness. Pick up one of Jamie Oliver's cookbooks (his guide to making you a better cook - I think it's called Cook with Jamie) and learn a few really simple techniques. Contrary to what my mother believes, just because something is good for you, does not mean it has to taste like crap. Vegetarian, Meatatarian or not - if it tastes like crap, I'm sure as hell not eating it!
My reasons for staying a vegetarian have evolved over the years. While I became a vegetarian because I didn't want to eat animals, I do not judge others who do eat them. I believe that all things (animals included) have a purpose and, those who are eaten by people have served their purpose. They have provided nutrition to bodies and families that needed it, and to give up their lives like that is quite a noble sacrifice. This is why I am a HUGE believer in ethical farming and treatment of animals. Remember - if you are eating an animal, you are eating what they ate. Animals that are unhappy, treated poorly, fed inappropriately, medicated, tortured - you are eating all of those things. Each of us decides what we are comfortable with putting in our bodies - I can't say personally that I would be okay with eating anything like that, especially when there are choices available for all of us that make it possible for us to NOT choose those types of foods.
I will always remain a vegetarian because my body is very happy without any animal protein at all. I seldom consume any dairy products as my body has developed a sensitivity to them and I cannot consume them without my reacting physically to it. I sure wish I could eat a big block of cheese sometimes (oh cheese, I miss you) but unless I want to be in pain, I'll just pass on that. Feeling healthy and strong wins for me :-) Most of my diet is raw and fresh, it is all whole food, and I take very good quality supplements as well. I do not miss eating meat, in fact, I don't even remember what it tastes like. I do cook it on occasion for friends if I have them over for dinner, but I usually need help figuring out if it is cooked or not. When I do cook meat, I always thank the animal for having given up its life to nourish my friends. Seriously. I know that it's just a chicken breast that I'm talking to, and it's already dead, but I still thank it. It can't hurt, right? I'm sure that extra bit of love in the food won't hurt anyone.
First, let me start by saying I do not believe that being a vegetarian is for everyone. The one and only reason for my believing this is because everyone's body is different. Some people do very well on a vegetarian or vegan diet, while others do not. Just like some people have allergies and intolerances to things that others can eat. Almonds might be good for me; filled with fibre, calcium and protein, but if you're allergic to them, umm....not so good for you, right? Personally, my body has done very well without animal proteins and I've been doing this by a choice of my own, since I was 6 years old. For reals! A little vegetarian girl in Rural Alberta - I am sure you can imagine how well THAT went over everywhere I went! Ah..good times.
I also know people who are very unhealthy vegetarians. Some of them appear as though they could really benefit from eating some source of protein derived from animal sources. Some of them even have high blood pressure and type 2 diabetes from stuffing crap into themselves and thinking it's okay because it's not meat. Just becoming a vegetarian does not mean you're guaranteed good health - there is a right way to do it if your body will let you, and if you do it in a healthy way.
I'm always talking about listening to your body, and paying attention to how your body feels when you eat specific things and this is because I believe that the human body is the most sophisticated piece of machinery in the entire Universe. If it is given proper nutrition, exercise and rest, it will perform all kinds of miracles on a daily basis that nothing man-made could even compare to. If you listen to that beautiful piece of awesomeness and provide it with what it is asking you for, you will be rewarded in kind with a pretty sweet body-machine to live your life in. Sure, your iPhone is wicked awesome, but does it actually heal itself? Nope. Nothing on Earth is more fascinating, sophisticated or intuitive than the human body. Be mindful and listen to it!
There are complete and incomplete vegetable proteins. If you are eating an incomplete vegetable protein (i.e. legumes) then you combine them with another vegetable protein (i.e leafy green veggies like spinach) to have a complete protein. Here are a few of my favorite COMPLETE vegetable proteins:
Quinoa - a perfect protein. It's kind of like rice in that it's a grain (well...not technically) and is great for people with any sorts of wheat intolerances or other tummy sensitivities as it's gluten free. It is high in calcium, protein, iron, vitamin E & several B vitamins. I use quinoa as a rice substitute when I don't want rice, and I also make a number of salads with it. Deee-lish! You can get this at any organic market, and I think I've even seen it at a regular supermarket.
Hemp Hearts (shelled hemp seeds) - No, you're not going to get high from eating them! Hemp hearts are a complete protein, are very easy to digest, and are suitable for people who cannot eat meat, dairy, nuts, or eggs. They contain fibre, protein, calcium, sodium, vitamin E, A, D, C and some of the Bs. You only need a few tablespoons full of these a day. You can put them in oatmeal, cereal, shakes, stirfrys - anything. They look a little like sesame seeds and have a slight nutty taste. Pick them up at a health food store.
Edamame Beans - I LOVE these. I eat them as side dishes, and as snacks. Sometimes, I just eat them for lunch. SO GOOD! They are baby soy beans in the pod, and in addition to being a perfect vegetable protein (like regular soybeans), they're loaded with all sorts of other awesomeness. They're rich in calcium, phosphorus, vitamin A, iron, and are low in calories. You can buy frozen bags of organic edamame beans at Safeway. Steam them for a few minutes, and top with a little sea salt. SO GOOD, and so good for you!
Spirulina - I can't stand this substance, but if you can stomach it - good on you! It's AMAZINGLY good for you. Loaded with EFAs (essential fatty acids) protein, tons of vitamins and minerals - all around perfect. I do not eat it personally as it makes me feel sick after I eat it and I think it tastes terrible and reeks something awful. I do however, know people who really enjoy it and have experienced many health benefits from eating it. You can get it at a health food store.
If you are considering cutting meat out of your diet and your body is okay with that, remember to replace that meat with other protein sources. If you don't have a complete protein, like some I've listed above, combine your proteins to get those essential fatty acids. Some other sources of incomplete proteins are legumes, (chick peas, lentils, peanuts) nuts (cashews, almonds, pecans, etc.) seeds (sesame, sunflower) leafy green veggies (kale, spinach, etc.) brussel sprouts, potatoes, grains (buckwheat, spelt, kamut). If you are finding you're lacking satiety, as meat definitely makes you feel full for a long time, you might find that eating more vegetables and filling up on fibre will help satisfy that.
If you don't like salmon or chicken at all, but think you should eat it because you heard it is better for you, you may be in for some disappointment. If your body does not like salmon and you get sick when you eat it, it isn't good for you. Listen to your body :-) If you eat red meat and you feel great afterwards, then...do the math. Yes, chicken is typically leaner and "better" for you, but again - does your body like it or not? All foods should be consumed in moderation and North American diets typically have WAY too much meat in them, but if you consume everything in moderation, and your body thanks you for it then you're probably doing alright. If however, your body is telling you that all you want is junk food, then you've got some serious work to do with getting it back on track. You're likely lacking nutrients and have abused it enough that it needs some love & help.
Another common concern people have is that they think food has no flavour without meat. I'm just going to call a big old bullshit on that one. Toss some seasonings in with your food, marinades, dressings. It is really easy to learn a few tips on things to make your food taste great - my personal favorite foods to add to everything are garlic, ginger, dill, curry, coriander, lemon, and balsamic vinegar. Not all in the same dish of course, that would be wrong, but these little bits pack a big punch of flavor & awesomeness. Pick up one of Jamie Oliver's cookbooks (his guide to making you a better cook - I think it's called Cook with Jamie) and learn a few really simple techniques. Contrary to what my mother believes, just because something is good for you, does not mean it has to taste like crap. Vegetarian, Meatatarian or not - if it tastes like crap, I'm sure as hell not eating it!
My reasons for staying a vegetarian have evolved over the years. While I became a vegetarian because I didn't want to eat animals, I do not judge others who do eat them. I believe that all things (animals included) have a purpose and, those who are eaten by people have served their purpose. They have provided nutrition to bodies and families that needed it, and to give up their lives like that is quite a noble sacrifice. This is why I am a HUGE believer in ethical farming and treatment of animals. Remember - if you are eating an animal, you are eating what they ate. Animals that are unhappy, treated poorly, fed inappropriately, medicated, tortured - you are eating all of those things. Each of us decides what we are comfortable with putting in our bodies - I can't say personally that I would be okay with eating anything like that, especially when there are choices available for all of us that make it possible for us to NOT choose those types of foods.
I will always remain a vegetarian because my body is very happy without any animal protein at all. I seldom consume any dairy products as my body has developed a sensitivity to them and I cannot consume them without my reacting physically to it. I sure wish I could eat a big block of cheese sometimes (oh cheese, I miss you) but unless I want to be in pain, I'll just pass on that. Feeling healthy and strong wins for me :-) Most of my diet is raw and fresh, it is all whole food, and I take very good quality supplements as well. I do not miss eating meat, in fact, I don't even remember what it tastes like. I do cook it on occasion for friends if I have them over for dinner, but I usually need help figuring out if it is cooked or not. When I do cook meat, I always thank the animal for having given up its life to nourish my friends. Seriously. I know that it's just a chicken breast that I'm talking to, and it's already dead, but I still thank it. It can't hurt, right? I'm sure that extra bit of love in the food won't hurt anyone.
Thursday, April 1, 2010
Artificial Sweeteners
In our never ending quest to find that magic food that tastes sweet, but doesn't make us fat, has no calories or is suitable for those with diabetes who want a sweet treat, we as a society look for sweeteners other than sugar to fit that bill. Enter: aspartame and sucralose.
Aspartame (in Equal, Nutrasweet, Sugar Twin) and sucralose (known as Splenda) are two of the most common sweeteners that have filled that void for us. Diabetics are told it is okay to eat it because it doesn't interfere with their blood sugar levels, and calorie counting weight loss groups encourage their participants to eat it because it has no calories and they won't gain weight. It's sugar free, so it's good for you!! No calories = awesome!! Sigh...the things they do to get us to eat their products. Bigger sigh...the things we will eat because we think "Score!!" on the zero calories & the fat not heading straight to our asses!
Let's start with aspartame. For those of you who do not know, aspartame is one of the most poisonous substances you could consume. In a 2006 study, rats that were fed artificial sweeteners at rates notably less than what is considered "acceptable/safe" daily levels of consumption for humans showed extensive evidence of malignant cancers including lymphomas, leukemias, and tumors at multiple organ sites. It is speculated that this is related to one of metabolites found in aspartame, namely methanol, which is metabolized in both rats and humans to formaldehyde. 'Member that stinky stuff from Biology when you dissected stuff? Yeah!! That!! Mmmmm!!! The details of that particular study can be found here: http://www.sciencedaily.com/releases/2006/02/060213093019.htm
There have also been several reports that show ingestion of aspartame has caused the following symptoms in humans: headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, rashes, depression, fatigue, irritability, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, memory loss, joint pain and anxiety attacks - just to name a few. Wow! That DOES sound awesome! I mean, isn't everyone looking for this when they eat? It gets better though...oooh!! I'm so excited!!!
There is even further research/reports that suggest that consumption of aspartame can trigger or worsen the following diseases: brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, Parkinson's, Alzheimer's, mental retardation, lymphoma, birth defects, and fibromyalgia. Whaaat?!
Sucralose: now, sucralose's claim to "healthy" fame is that it is "natural" because it is made from sugar. Yes, it is partially made from sugar, but three of the hydroxy groups in the Splenda molecule have been replaced by chlorine atoms. Are you EFFING kidding me?! Chlorine? Riddle me this...would you ever intentionally eat chlorine? Would you ever think while out in the supermarket "Hmmm...I need to pick up some tidbits for the kids' lunches...let's see...bread, cheese...oh! And I can't forget the chlorine!" EVER?!! And did you know that Splenda (the trade name for sucralose) was stumbled upon by scientists in 1976 who were seeking a new pesticide formulation?
Sure, there are also reports that suggest that both these chemicals are safe for human consumption. There was also a time in our history that we believed things like thalidomide and mercury were safe in certain doses for humans as well...and we all know how that turned out. Personally, if something is linked to any of the above symptoms or diseases at ALL - I'm going to steer clear of it. If my food is in any way, shape or form going to be metabolized in my body as formaldehyde - no dice!! If my food is comprised of chlorine atoms, I can't help but think of my local swimming pool and Lord knows I ain't eating any of that kind of nasty!!
I personally do not need to see ANY type of study from some industrial giant or any of their lemmings that suggests the idea that it is safe for me to eat chlorine or formaldehyde in specific doses. Just going to go with a big fat "no" when it comes to eating any of those. I'm just not willing to take a chance at waiting till some yahoo in the government finally decides to support the idea that it is not safe for me to eat. Remember, if there are businesses who have a vested interest in keeping you consuming this product, they'll fund research to support the idea that it is safe. And again - governments are not responsible for making healthy choices for you - it's up to you to do the research and make those decisions yourself.
Looking for a no calorie, natural sweetener? Try Stevia. It made from a plant that's been around forever & can be found in liquid or powder forms at the health food store. It is extremely sweet, so be careful how much you're putting in your coffee, because you might be in for a surprise! Diabetics, you may want to check with your medical professional to see if they support the idea. Some of them say go ahead, others don't.
Other healthier sweeteners you could try are raw (not processed) honey, organic maple syrup, rice syrup etc. Again, sweeteners are still sweeteners and are best only when consumed in moderation, but when was the last time you saw any controversy surrounding consumption of them causing things like mental retardation, multiple sclerosis or cancer? Come to think of it...you don't hear about real foods at all causing these kinds of diseases. Ever heard of someone consuming too much leafy green broccoli and causing themselves brain tumors or epilepsy? Ummm...never? I'm going to stick to eating food. Real, whole food that I know is food, that my body knows and accepts as NUTRITION, and not some magical, miracle scientifically packaged item pretending to be food.
Aspartame (in Equal, Nutrasweet, Sugar Twin) and sucralose (known as Splenda) are two of the most common sweeteners that have filled that void for us. Diabetics are told it is okay to eat it because it doesn't interfere with their blood sugar levels, and calorie counting weight loss groups encourage their participants to eat it because it has no calories and they won't gain weight. It's sugar free, so it's good for you!! No calories = awesome!! Sigh...the things they do to get us to eat their products. Bigger sigh...the things we will eat because we think "Score!!" on the zero calories & the fat not heading straight to our asses!
Let's start with aspartame. For those of you who do not know, aspartame is one of the most poisonous substances you could consume. In a 2006 study, rats that were fed artificial sweeteners at rates notably less than what is considered "acceptable/safe" daily levels of consumption for humans showed extensive evidence of malignant cancers including lymphomas, leukemias, and tumors at multiple organ sites. It is speculated that this is related to one of metabolites found in aspartame, namely methanol, which is metabolized in both rats and humans to formaldehyde. 'Member that stinky stuff from Biology when you dissected stuff? Yeah!! That!! Mmmmm!!! The details of that particular study can be found here: http://www.sciencedaily.com/releases/2006/02/060213093019.htm
There have also been several reports that show ingestion of aspartame has caused the following symptoms in humans: headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, rashes, depression, fatigue, irritability, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, memory loss, joint pain and anxiety attacks - just to name a few. Wow! That DOES sound awesome! I mean, isn't everyone looking for this when they eat? It gets better though...oooh!! I'm so excited!!!
There is even further research/reports that suggest that consumption of aspartame can trigger or worsen the following diseases: brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, Parkinson's, Alzheimer's, mental retardation, lymphoma, birth defects, and fibromyalgia. Whaaat?!
Sucralose: now, sucralose's claim to "healthy" fame is that it is "natural" because it is made from sugar. Yes, it is partially made from sugar, but three of the hydroxy groups in the Splenda molecule have been replaced by chlorine atoms. Are you EFFING kidding me?! Chlorine? Riddle me this...would you ever intentionally eat chlorine? Would you ever think while out in the supermarket "Hmmm...I need to pick up some tidbits for the kids' lunches...let's see...bread, cheese...oh! And I can't forget the chlorine!" EVER?!! And did you know that Splenda (the trade name for sucralose) was stumbled upon by scientists in 1976 who were seeking a new pesticide formulation?
Sure, there are also reports that suggest that both these chemicals are safe for human consumption. There was also a time in our history that we believed things like thalidomide and mercury were safe in certain doses for humans as well...and we all know how that turned out. Personally, if something is linked to any of the above symptoms or diseases at ALL - I'm going to steer clear of it. If my food is in any way, shape or form going to be metabolized in my body as formaldehyde - no dice!! If my food is comprised of chlorine atoms, I can't help but think of my local swimming pool and Lord knows I ain't eating any of that kind of nasty!!
I personally do not need to see ANY type of study from some industrial giant or any of their lemmings that suggests the idea that it is safe for me to eat chlorine or formaldehyde in specific doses. Just going to go with a big fat "no" when it comes to eating any of those. I'm just not willing to take a chance at waiting till some yahoo in the government finally decides to support the idea that it is not safe for me to eat. Remember, if there are businesses who have a vested interest in keeping you consuming this product, they'll fund research to support the idea that it is safe. And again - governments are not responsible for making healthy choices for you - it's up to you to do the research and make those decisions yourself.
Looking for a no calorie, natural sweetener? Try Stevia. It made from a plant that's been around forever & can be found in liquid or powder forms at the health food store. It is extremely sweet, so be careful how much you're putting in your coffee, because you might be in for a surprise! Diabetics, you may want to check with your medical professional to see if they support the idea. Some of them say go ahead, others don't.
Other healthier sweeteners you could try are raw (not processed) honey, organic maple syrup, rice syrup etc. Again, sweeteners are still sweeteners and are best only when consumed in moderation, but when was the last time you saw any controversy surrounding consumption of them causing things like mental retardation, multiple sclerosis or cancer? Come to think of it...you don't hear about real foods at all causing these kinds of diseases. Ever heard of someone consuming too much leafy green broccoli and causing themselves brain tumors or epilepsy? Ummm...never? I'm going to stick to eating food. Real, whole food that I know is food, that my body knows and accepts as NUTRITION, and not some magical, miracle scientifically packaged item pretending to be food.
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