Category Archives: Nutrition

Go Nuts Today…and Every Other Day Too!

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For ages the adage has always been “an apple a day keeps the doctor away” but a couple of recent studies from Harvard may make us all rethink that saying! Of course, if you have a nut allergy, you can disregard all of this information…because eats nuts will certainly send you right TO the doctor and ostensibly shorten your life span altogether!

How can Nuts Improve your Overall Health?

The studies showed that nut eaters (and for these studies peanuts were considered nuts, even though they are actually legumes, and part of the bean family) who had at least a serving of nuts every day, were much less likely to die of cancer (in general), respiratory disease, and cardiac (heart) disease. And they found that over the 30+ years that the studies were being done, daily nut eaters had a 20% reduced risk of dying than those who did not eat nuts every day. This data came from, as stated earlier, an over 30 year research study assessing the nutritional and health status of over 120,000 Nurses and Physicians starting in 1980. A different study found that eating nuts actually helps to decrease the amount of Low Density Lipoproteins (LDLs) which are also known as the “bad” cholesterol, along with lowering your blood pressure and your blood pressure in response to stressful situations. Eating nuts actually helps to protect your heart by decreasing the circulating bad cholesterol, and decreasing your inflammatory response, which can cause plaques to build up and lead to heart attacks or long-term cardiac disease.

NutsNuts are High in Fat and Fat is Bad?

The studies actually found that people who tend to eat more nuts, had lower incidences of gaining weight during the study periods, because nuts are a perfect blend of protein and fiber which helps to delay absorption and makes you feel full longer. So, as long as you stick to a serving of nuts a day, and try to stick to the unsalted version, you shouldn’t see any weight gain, and the health benefits are astounding! The studies found that all nuts are beneficial, so no nut is considered better than another. So feel good about adding nuts to salads, eating them plain as a snack, putting nut butter on an English muffin/bagel for breakfast (ditch the cream cheese or butter), and try making nut crusted proteins (i.e. chicken or fish) as your main dish for dinner to super protein boost your meals!

Yours in Good Health

B

Why Baking from “Scratch” is Key this Holiday Season

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I know that it seems like our weekends are filled with holiday parties with friends, family, or at work.  On top of that there is shopping to do, possible holiday travel to plan, and the list goes on and on.  But, inevitably, there will be some cooking or baking that you need to do either as a guest or a host, and I know with limited time it seems like purchasing pre-made or ready to be made (i.e. pre-made mixes) are the winners choice, but are they really?

Just some food for thought (pun totally intended):

Let’s use a box of yellow cake mix as an example, if you were to purchase a $3.45 box of cake mix (that makes one serving and you still need to purchase eggs and oil to make the cake mix into a cake) you get ingredients of: wheat starch, salt, dextrose, Polyglycerols Esters of Fatty Acids, partially hydrogenated soybean oils, maltodextrin, cellulose, artificial flavors, xanthan gum…..and the list goes on.

Standard cake mix

Standard cake mix

If we were to purchase our own flour ($2.46), baking powder ($1.89), and sugar ($2.35) our dry goods would cost a total of:  $6.70.  The ingredients you get for flour: enriched unbleached flour, baking soda: sodium bicarbonate and corn starch, sugar: pure sugar cane.

The winner for price?  It seems worth it to buy everything separately….a little more up front, but you can make more cakes (or whatever you choose to do with those extra dry goods). If we used all our dry product, we have at least 4 cakes worth of dry goods, so its about $1.68/cake. But the real winning point for me? The ingredients! When you bake at home, you know what you are putting into your cake, it may not be the fluffiest or most delicious cake anyone has ever had (on the other hand, it totally might be!) but you know that you made it yourself, which people tend to really appreciate, and you know that the ingredients you used were clean and with as few fillers as possible.

cake from scratch

cake from scratch- all organic!

The winner for time?  Per the directions on a yellow cake mix box, it will take 3 minutes of prep time and 28 minutes (approx) of baking time. For a classic yellow cake from scratch, it will take you 15 minutes of prep time and 25 minutes to bake. It’s basically a wash!

Think about it: we all are trying to be healthier, economically savvy, and all in the limited amount of time we have to spare, so why not make something from scratch that you can feel good about eating yourself, feeding your children, and others because you know what went into it. Plus, it takes no more time than baking from a box. I will tell you, I would rather feast on an ugly looking cake made with clean products rather than one filled with preservatives and other man-made things ANY day!

Yours in Good Health

B

Eat Pure, Feel Pure: Purely Elizabeth

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I’ve had a rough week, and when I have a rough week, I tend to look at myself and my life, do my best to fix the source of the problem, or remove it from my life altogether.  I tend to do my best thinking when I am running, hiking, or walking the dogs, times when I can be alone with my thoughts and in nature without anything else to enter my brain. And while some people eat “comfort” foods, go shopping, do something crazy with their appearance,  once I get out of my brain, I re-focus on being healthy.  So, I go to my favorite health food store, stock up on organic foods, and try a new product to introduce into my life. This recent bout of stress brought a new product and a new company into my life that I wanted to share with you all: Purely Elizabeth.

What is Purely Elizabeth?

It is a company that was started by a holistic nutrition counselor, who has always been a healthy eater, but wanted to learn how to make the same baked good that she enjoyed as a child made out of pure, organic, and nutritional ingredients. The products are filled with alternative grains and super foods, and they are free of dairy, sugar, wheat, and gluten, plus they are minimally processed.

I picked up the Pumpkin Fig granola, which is made with organic quinoa (added protein), amaranth (high in b vitamins and amino acids), chia seeds (omega-3 fatty acids, fiber, and antioxidants), and coconut oil (with medium chain fatty acids for fast energy along with antiviral and antimicrobial properties). The oats used are organic, the granola and all of the products are processed the least amount possible, and it is delicious!

Purely Elizabeth is Purely delicious and nutritious!

Purely Elizabeth is Purely delicious and nutritious!

The company bases all products off of the premise that there is a direct connection between what you eat and how you feel. Your body responds positively to the healthy food you put in it to fuel it, which is totally true. You feel better when you eat healthier, drink plenty of fresh water, and exercise.  For one, I’m pretty excited that my recent reinvigoration and refocus on my stress-free life and health has brought me to Purely Elizabeth! Plus, I loved the Pumpkin Fig so much I have picked up some of the other granola flavors (Blueberry Hemp, which I can’t wait to try) and I have also ordered some of their oatmeal flavors!

Check out the website to see what local stores sell their products, and learn more about this amazing company that gives back to the community to teach about nutrition and healthy lifestyles, and supports non-profits that support the education of nutrition! So by purchasing Purely Elizabeth, you’re doing something good for your body AND for society.

Yours in Good Health

B

Get your Sprout on!

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Bean sprouts have all sorts of benefits as a source of food, and a food you can really feel good about eating! There are all sorts of sprouts too: mung, sunflower, lentil, alfalfa, etc. which are all equally healthy for you, and really should be a mainstay of your diet. I try to get them into my diet as much as possible, and eat full sprout salads a few times a week because of their amino acids, proteins, vitamins and minerals.

My favorite mix of Bean Sprouts

My favorite mix of Bean Sprouts

Why are Sprouts so good for you?

They are low in calories, around 31 calories in 1 whole cup of raw sprouted beans (one serving size), and very low in fat, almost 0.2g.  With 3.2g of protein, which is 11% of your recommended daily amount (RDA), available and around 2g of fiber (8% RDA),they have a decent potassium content (4% RDA) , while being low in sodium, and contain 22% of your RDA of Vitamin C. These sprouts are truly a dieters dream; they fill you up with their fiber content, and you stay full longer because they have protein in them to keep you satiated.

Putting a few different types of bean sprouts together in a salad is awesome because you can get such a great mix of flavors, and power packed with nutrition. They can have more crunch, if you want to eat them raw, or softer if you want to steam or cook them, and you can also mix raw and cooked together, along with adding some other veggies to mix up flavors and add even more nutrition.  My favorites? A mix of alfalfa, sunflower, garbanzos, red lentils, green lentils, radish, peas, and azuki. I love the mixture of flavors, and I eat them sprouted raw!

They are versatile, filled with flavor, and packed with nutrition, all while low on fat and calories, and I see no downside to adding more to your diet….and I bet you will see some benefits and feel better!

Yours in Good Health

B

 

By popular demand: Fresh Pumpkin Cookies

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After making these pumpkin cookies for a friend that really digs pumpkin, and wanting to make a healthier version of pumpkin chocolate chip cookies, I think I have pretty much perfected the recipe.  I do use coconut palm sugar as a sweetener, and chocolate chips, but I buy the least processed I can find! Since so many have requested the recipe, here it is for all to enjoy:

Nurse Bridgid’s pumpkin chocolate chip cookies!

2 cups freshly roasted pumpkin

1 cup coconut palm sugar ( I use coconut palm sugar but I’ve also made these with raw sugar and decreased to 3/4 cup)

1/2 cup vegetable oil (I use pumpkin, flaxseed, chia, or grape seed oil instead of traditional vegetable oil)

1 egg

2 cups flour (I make my own oat flour as a base, but I have made them with white flour and wheat flour too)

2 teaspoons baking powder

4 teaspoons ground cinnamon

4 teaspoons allspice

4 teaspoons ground ginger

1/2 teaspoon salt

1 teaspoon baking soda

1 teaspoon milk

1 tablespoon vanilla extract (pure vanilla)

2 cups chocolate chips

1. Combine pumpkin, sugar, vegetable oil, and egg with a mixer.

2. In a separate bowl, stir together flour, baking powder, ground cinnamon/allspice/ginger, and salt. Dissolve the baking soda with the milk and stir in.

3. Add flour mixture to pumpkin mixture and mix well.

4. Add vanilla and chocolate chips (you could probably add nuts too!)

5. Drop by spoonful on a parchment paper covered cookie sheet and bake at 350 degrees F for approximately 12 minutes or until lightly brown.

*They don’t really firm up like “regular” cookies due to their pumpkin base and because they are made with pumpkin, I refrigerate them instead of leaving them out and just reheat for a few minutes before serving….unless they are fresh out of the oven!

Give them a try and let me know what you think, and enjoy those fresh fall pumpkins!

Yours in Good Health

B

A few reasons Pumpkin is a True Super Food!

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I love summer, and I always get really bummed when the weather starts to cool off, and I know that Fall will be here…and then the dreaded winter. I digress. The fall can be such a great time and some of my most favorite foods are available: Macintosh apples, apple cider, pumpkins, and tons of different squashes pop up at my local farms. I love pumpkin baked goods, but I don’t like fake pumpkin, so I get really excited when sugar pumpkins are available so I can roast them and use fresh pumpkin in my recipes and get all of the nutritional benefits! Pumpkins aren’t only pretty and yummy, they really are good for you.

What makes Pumpkin a Super Food?

For one thing, it is low in calories: 49 calories in a cup of pumpkin, which also contains 3 grams of fiber, 2 grams of protein, and lots of vitamins and nutrients!  One serving of pumpkin contains almost double the recommended daily dose of beta-carotene, also known as Vitamin A, which can help to prevent free radicals (presumable prevent certain types of cancer), improve eye sight/vision, tighten skin (or prevent wrinkles), and also protect against heart disease. They are also rich in Zinc, Magnesium, Calcium, Folate, Vitamin C, and Potassium (way more than bananas which can help to replace electrolytes lost during workouts.)

That whopping dose of fiber can help to make you feel fuller faster, and with lower calories in the pumpkin, it can also help with weight loss.  That much fiber can also help keep your bowels more regular (if you are in need of that!)

One of the amino acids present in pumpkins, and pumpkin seeds, can boost your serotonin. Serotonin is the neurotransmitter that improves your mood and makes you feel happier. Maybe there is some reason I feel like I am a pumpkin addict: it makes me happy! I do feel like people who like pumpkin go pumpkin crazy as soon as it’s available, and maybe there is some science to that.

How to Roast Your Own?

pumpkin collageIt couldn’t be easier:

1.  Get a sugar pumpkin and wash the outside to remove all dirt.

2. Cut your pumpkin in half.

3. Scoop out the seeds and inside strings with a spoon. You can save the seeds, dry them and roast them separately or just toss them.

4. Flip the pumpkins so the skin side is up, and poke a few fork holes in the skin to allow steam to escape when roasting and roast in your oven, in a roasting pan, for around 45-50 minutes on 375F.

When they are done roasting, let them cool, and the pumpkin flesh should be really soft and scoop right out. You can add this to any dish that calls for canned pumpkin in the same amount, and just add your own spices.  It is SO easy, and so much better tasting, plus there are no preservatives…I see no negatives!

So feel good about it, go get your pumpkin on, and feel good about indulging in Fall’s favorite Super Food!

Yours in Good Health

B

Pickle Juice: What is this trend?

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I have received quite a few emails at this point asking about pickle juice, why kids are drinking it, and if there are any health benefits or detriments. I must say, I had not heard of this trend, and wasn’t really sure what to expect, but I found quite a few uses for pickle juice that some people advocate for. Honestly, I’m not sure I’m reaching for a jar of pickle juice any time soon, but you read and on decide for yourself.

picklesWhat are the main reasons for drinking pickle juice?

–As a Sports Drink: Some athletes are big believers that the sodium in pickle juice helps to replenish the bodies electrolytes lost during strenuous exercise, not much unlike gatorade, or any other sports drink. Some studies have shown that drinking pickle juice when sports related cramps are present, they will be relieved in under 85 seconds, which is 45 seconds faster than water. Along with sodium, pickle juice contains calcium chloride and vinegar which makes it more acidic, and easier for your body to absorb in that state.

–To prevent Restless Leg Syndrome: Now this is more of a home remedy that has not been studied, but many sufferers report drinking a few ounces of pickle juice before bed and being able to sleep without the leg kicking that normally keeps them awake. How (or even IF) it works has not been studied, but it is touted as a treatment by many different people.

–To Aid a Sick Stomach: This is also a home remedy, and it has not been studied, but apparently people used to frequently ingest vinegar and honey to soothe a sick stomach (including heartburn) and those are two ingredients in many pickling agents, so ingesting pickle juice may give you the honey and vinegar people seek to soothe their stomach woes. I couldn’t imagine feeling sick to my stomach and drinking pickle juice, but there are many reports that it makes people feel better.

–To cover the scent of alcohol: Some teenagers and other underage drinkers will take a few swings of pickle juice to cover the smell of alcohol on their breath to get their parents off the trail. I guess seeing as it replaces lost fluids and sodium/electrolytes, it’s not a horrible idea, but it seems like a gross choice of beverages, and it will help to prevent that imminent hangover!

–To relieve Sunburn: There are multiple reports of blotting sunburns with pickle juice, stating that the vinegar helps to take the burn sensation out of the sunburn.  Now, this really has not been studied at all, and I am not sure how it would be soothing to burned skin, other than by replacing some fluids that may be lost through the skin.  But, if you are without aloe, oatmeal, or any other form of soothing relief, you may want to give pickle juice a try!

Are there Side Effects?

There are really no true known detriments to drinking pickle juice, but if you have a family history of gout, ingesting a lot of the acidic pickles/pickle juice can cause a build up of uric acid in your joints, which can be really painful.  Other than gout, as long as you don’t have to be on a low sodium diet for cardiac or renal issues, you should be pretty safe drinking the pickle juice.

So, in short, the only real research that promotes the ingestion of pickle juice is for cramping related to electrolyte and fluid loss from strenuous exercise.  All other reasons may be perfectly valid, but they have not been studied….and sorry teens that I may have outed, but if your parents smell pickles on your breath after a party, you may be getting grounded! And feel safe drinking that pickle juice, it really won’t harm you. If you do have any medical issues and take medications, you may want to check with your Healthcare Provider (HCP) before adding this regimen to your daily intake.

Yours in Good Health

B

The Fasting Diet: A good long-term diet option?

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There has been a lot of press recently about the Fasting Diet, and that Physicians in the UK highly encourage patients to adapt it into their current diets. But, there is also a lot of confusion regarding what it actually entails and how it works. It sounds pretty scary, and something that you couldn’t imagine making a part of your lifestyle, but once you learn a little more about it and the benefits, you may be a little more willing to give it a try.

Clean DietWhat is the Fasting Diet?

Basically, it sounds like you are starving yourself, right? It does, but that is not actually the diet. The Fasting Diet is also known as the 5:2 diet, where you eat a healthy diet 5 days a week, and then two days a week cut your calories to 500-1,000 per day. Micheal Mosley is a Healthcare Provider (HCP) in the UK that has both written a book and made a documentary on this diet, so he is obviously a huge proponent of the Fasting Diet. The diet was first researched on rodents, and it was found that they maintained a lean body type and lower body weight when they intermittently fasted, which allowed for improved (steady) blood sugar levels and cognitive function in various tasks. After the results of the rodent study, the human researcher started following the diet himself and found similar results, and felt more productive and focused.

A controlled study was also done on 100 women in the UK that were overweight, that were given a standard Mediterranean diet 5 days a week, and they cut down to the lower calorie days twice a week in which they cut out carbohydrates and ate lean proteins (think fish, chicken, etc).  At the end of the study the women on this “fasting” diet lost more weight than those that ate calorie restricted diets throughout the week and never flexed their food or calorie intake. Many of the women who were a part of the fasting diet group reported feeling better about themselves and more energized, so they felt it was easier to stick to the diet, and most of the participants continued on the diet even after the study was completed.

I know that this fasting diet will sound extreme to some people, but 1,000 is easily doable, as long as you plan for it, by drinking lots of water, and plan your meals, you can easily feel satiated on 1000 calories, as long as you spread small meals throughout the day.

Do you think you can rock it?

There are a couple of schools of thought: you can eat almost the same exact thing every day making your body into a well oiled machine, or you can flex your diet and calories to constantly challenge your metabolism by doing this fasting diet.  The results are interesting, that people actually report feeling better, lose healthy amounts of weight, keeping a lean body, and have improved blood sugar levels. It is a lifestyle change more than a diet, and you do need to plan for it, but I think it is something that can be easily obtained, once you get over the mental aspect of the two low-calorie days.

Along with eating a clean diet, and exercise, you may surprise yourself and find this is a lifestyle change that works with you and helps you feel better overall and healthier! Of course, with any major lifestyle change, especially if you have any health issues, you should check with your HCP before starting.

Yours in Good Health

B

Some foods you THINK are good for you, but they aren’t!

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I think we all know to lay off the Crisco, use less added fats to meals, and steer clear of processed foods as much as we can, but there are some foods that are touted (and erroneously labeled) as “healthy” that really aren’t all that good for you!  Have you fallen victim to any of these?

1. Juice:

Fruit juice, even if made from real fruit and not from concentrate, is full of sugar, and you are losing many of the vitamins and almost all of the fiber from the fruit which is one of the best parts for you.  If you make your own juice, you are all set, but almost all store-bought juices are not good for you.

2. Fish:

So, please do not get me wrong, I LOVE fish and the omega 3’s, 6’s, and 9’s that you get from fish are so great for you, the problem, just like when buying meat, is the source of the fish. When fish are farmed, there are heavy loads of antibiotics added to the water that they live in because so many fish are corralled in the farms, so to keep them healthy in less than optimal settings, they pump in antibiotics to keep them healthy, but we end up ingesting them when we eat the meat of the fish! Make sure to get wild fish and fish that are low in mercury.

3. Gluten-free:

If you have a gluten allergy, gluten-free snacks, breads, etc are the best thing that has ever happened to you, because you can finally purchase gluten-free staples for your diet which is awesome! For those of us who can tolerate gluten, make sure to read those labels; the gluten-free snacks may be highly processed and have lots of extra sugars to make it up for the lack of gluten in the products.

4. Granola/Granola Bars:

Not all granola is bad for you, but many of the commercial granolas have extra sugar and fats added, along with chocolate and other candies to make them taste yummier, whereas that all offsets the whole grain goodness and oats that is the basis of all granola. Make sure to read the labels and see what is added besides the whole grains, and see if any dried fruits have sugar-coating.  The best bet? Make your own!

veggie chips

5. Veggie Chips:

People tend to eat veggie chips thinking that they are eating a much better snack than regular potato chips, but unfortunately most of the brands of veggie chips that were tested were found to have a primarily potato base with small amounts of vegetable powder added as a supplement. I guess they are better for you than potato chips but they are not much better for you and they will certainly not help to loosen your belt loops at all!

6. Muffins

I have always said that muffins are just breakfast cake treats.  Even if you get a high fiber, all wheat/whole grain muffin, it is fiber/grains added to cake batter.  They may taste yummy and seem to good to be healthy, because they are! They are not low in fat or calories and you are better off grabbing some fruit, a smoothie, or oatmeal to start your day  rather than munching on a muffin.

7. Yogurt covered dried fruits:

Yogurt covered raisins are so yummy because the “yogurt” is actually dried milk with added fats and sugars to make them tasty. So, while you may be getting some nutrition from the dried fruit itself, that thick coat of yogurt more than offsets all of the goodness of this snack.  You are better suited just having some dried (or fresh) fruits, and adding them to your favorite yogurt, it won’t taste the same, but your body will appreciate the nutrition!

8. Vitamin/nutrient beverages: 

They are filled with sugars! Yes they do have essential vitamins and nutrients added, but the sugars added are pretty significant and that adds loads of calories to your day.  If you do really want one of these beverages, cut it with water to a 50/50 mixture and you will still be getting some sweet and some of the vitamins/nutrients but with way fewer calories and with more water!

Really the key is to read labels, not the packaging, and don’t be fooled by new trends! And follow that golden rule that if something seems too good to be true, it probably is; so stick to foods on labels you can pronounce and actually know what they are, it usually means the foods are less processed and better for you!

Yours in Good Health

B

 

Hydrate with your OWN flavored water!

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I understand that you are sometimes on the go, and grab a pre-made flavored water from a grocery/convenience store, but despite the labeling as “all natural” there is a good chance there are things in your water that you wouldn’t expect. So, why not filter your own and make it tasty with ingredients of your own choosing? I do it all the time and it is a little burst of excitement on my palate that makes me stoked to drink my daily two liters, which can get boring when all you drink is plain water!

It is so easy to make yummy water, with no calories, that are refreshing and will rehydrate you.  One of my favorites? Slice a half cucumber, 6 mint leaves, and slice a lemon and place in the bottom of a pitcher, fill the pitcher with filtered water, and chill.  You can also do cilantro and orange slices to water, or just plain cukes. And not only does it taste great, but it looks good when you serve to people.

With organic sweet mint right from my garden!

With organic sweet mint right from my garden!

A little known secret, I always carry around a water bottle with me at work (BPA free) and I add different citrus fruits to my water (a squeeze of lemon, lime, orange, clementine), or a slice of peach/nectarine, a strawberry, blueberries, just a little something to give my water that kick of flavor that not only keeps me drinking it, but I feel like it gives me that little bit of sweetness I sometimes crave, so I don’t tend to reach for my afternoon Skittles as often.  (I am cutting back on candy….I love it, but I know how bad it is for me, and it is SUCH a hard habit to kick!) That little bit of natural sweetness from my favorite fruits in my water helps to prevent me from reaching for my candy.

If you want to add just a little jazziness? Filter water, either chop mint leaves, or put the little ones in ice-cube trays, and fill with plain water and freeze. Add those cubes to your water, and as they melt, you get some bursts of mint! Or if you make unsweetened iced tea, add those mint cubes with a squeeze of lemon, and you have a fabulous, no calorie, refreshing beverage!

Plus?  Adding cucumbers, mint, etc to my water make me feel like I’m in a spa and relax me! So do something nice for yourself, like make yummy water, and your body will feel the immediate benefits of hydration and a taste sensation all at once!

Yours in Good Health

B