Monthly Archives: April 2014

Blogging for good health!

Can’t vs. Don’t

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As we learn about the health benefits and detractors of certain food options, and as we begin to apply new food choices to our eating patterns, the semantics  we use to express our preferences can actually sabotage our successful eating practices.

Food Talk 4 YouFor example, you just attended one of my “Designed for Health” classes and your eyes have been opened to the effects of gluten and lectin on the digestive system and overall body functioning.  You have followed up with recommended readings which I gave you, and you have determined that there seems to be a clear link with your health issues and some level of gluten sensitivity.  You remember hearing that a single exposure of gluten can adversely effect your body for up to two weeks, so you are determined not to eat any.  Your family and friends are told you ‘can’t’ eat gluten.

Fair enough.  Then you go to your sister-in-law’s for a birthday dinner and when the cake is offered you say, “I can’t eat gluten.”

There is something about the word “can’t.”  It implies an outward force or idea is being applied to you.  Maybe you agree with this restriction and maybe you don’t.  Outward forces can be applied or withdrawn.  “I can’t eat chocolate; it’s Lent.”  “I’m on a diet; I can’t eat ice cream.”  “The doctor said I can’t eat fried food.”  ‘Can’t’ just  screams: “buuuuuut, welllllll, maaaaybeeee just this time!”  It also opens the door for others to try to twist your arm.  “It’s Henry’s birthday; I made your favorite recipe!”  Will you eat the cake?  Probably.OldDesignShop_ChocolateLayerCake

But if you were to embrace the term ‘don’t’ or ‘do not,’ you would be telling others, and yourself, that the decision comes from within you.  It is your choice made for you and by you.  You have reasoned over this and have made a conscious decision to do something for your health.  Period.  It is done.  “I do not eat gluten; but thanks, anyway!”

Our choice for improved health is personal and comes from within.  There is no arbitrary force being exerted upon as the advertisers of the Standard American Diet put upon us in the media.  No, we are thinking for ourselves, and we don’t eat gluten.

And for my friends in New Bern, North Carolina:

“Designed for Health” classes, led by Deidre Edwards, will provide participants with an opportunity to discover ways to reclaim their health, one meal at a time. God’s spirit dwells within us and we are His temple. Let’s take a look at how we are maintaining His temple! If you desire to improve your energy levels and the functioning of your body, join us as we explore various sources of nutrition and health information. Plus we will prepare some delicious food and eat it!

First Baptist Church in New Bern  First Baptist Church in New Bern

Two FREE introductory classes are being offered at First Baptist Church the next two Wednesdays:  April 30th and May 7th at 6 pm in the Youth Lounge in the basement of the Education Building.

We will be learning what Hippocrates meant when he wisely said,  “Let food be thy medicine and medicine be thy food.”

Socrates
Socrates

Deidre

 

Disclaimer:

The information being discussed in these blogs is NOT intended to replace a relationship with a qualified health care professional. Foodtalk4you blogs endeavor to empower people through the exploration of publicly available resources of information about human anatomy and physiology, and how different foods affect the human body.  Readers should seek the advice of their qualified health care providers with any questions about their medical conditions or health status before attempting any dietary, exercise, or lifestyle changes.

Blogging for good health!

Green Tea

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According to Jonathan Bailor in his book, The Calorie Myth,  green tea has properties – polyphenols- that are extremely beneficial.  Polyphenols apparently have been shown to help prevent a host of diseases and conditions AND  help to burn fat!  Interactions with properties of the tea and our hormone noradrenaline make such benefits possible.Green Tea

To be effective on such a level, however, we would need to consume the equivalent of ten tea bags’ worth of tea each day.  Sounds like a recipe to float away!  But wait!  Jonathan Bailor says we can reap the benefits of ten green tea bags by simply brewing them in (much) less water!  It’s the tea leaves’ polyphenols we’re after and not the water!  Although, the tea we do drink does count toward our goal of 8-ish glasses of water a day!

So, per Jonathan, I brewed some seriously dense tea using 6 bags in over a cup of water.  That was yesterday so it was good and cold from chillin’ in the refrigerator overnight.  At noon, I made a smoothie using the strong tea as the fluid to my concoction of the usual suspects, (see post on smoothies), and I was delighted with the results!Tea bag

Where was the rest of my 10 bags’ worth?  That was the loose green tea brewed first thing this morning.

The tabs for comments and subscribe will gain life soon– I hope. Certainly you will not have to log in!

Deidre

Disclaimer:

The information being discussed in these blogs is NOT intended to replace a relationship with a qualified health care professional. Foodtalk4you blogs endeavor to empower people through the exploration of publicly available resources of information about human anatomy and physiology, and how different foods affect the human body.  Readers should seek the advice of their qualified health care providers with any questions about their medical conditions or health status before attempting any dietary, exercise, or lifestyle changes.

Blogging for good health!

Gradual and Consistent

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A man was giving his personal testimony about his dietary and health journey on a favorite blog of mine, Mark’s Daily Apple.  In it, he quoted his grandfather whose philosophy on getting things done was this: gradual and consistent.  Just be gradual and consistent.  This man gradually transformed his health by consistently tweaking what he ate and how he exercised.  He did not try to fix everything at once, but he took small steps everyday that led to his total body overhaul.

Then another writer I like, James Clear,  shares motivational messages and methods to start and stick with projects.  On several posts, James cited many  people who became very successful  by practicing their craft on a daily basis. Good or bad, inspired or mediocre, they gradually and consistently honed their skills on a daily basis.violin_clip_art_12389

It is said that it takes 10,000 hours of practice to have any level of real skill playing an instrument.  Are we to criticize ourselves if we have a bad practice?  Certainly not!  As James Clear quoted, you’re not good enough yet to criticize yourself.  Keep up your daily efforts.

Similarly, we need to be gradual and consistent in our approach to improve what we eat.  Is your goal to cut down on sugar consumption ?  Drinking multiple sodas on a daily basis?  Cut back just a bit by not finishing your drink and follow that with a half glass of water.  Or drink a half glass of water first and then decide if you really need a soda at all!   Start noticing how really un-quenching a soda is to your thirst. They are designed by their formulas to make you want more, not to satisfy you.  Explore why you want to drink it. Could you be just as satisfied with water?  Be gradual and consistent. Food talk 4 you soda

Once you have gained a new habit, such as replacing or cutting down on sodas for example, look for another area where a satisfying substitute could take the place of sugar in other foods.  See the post on sweet spices.

Switch that candy bar out for dark chocolate.  Work up from semi-sweet to higher concentrations of cocoa which also contain less sugar.  After a while, you will actually find sugary milk chocolate too sweet.  Great!  You are making progress!

You will also notice your blood sugar levels more stable as you are not asking your pancreas to crank out more and more insulin!  That 2 pm soda will cause you to want a  4 pm bag of chips because the insulin produced for the very high blood sugar levels from the soda caused your blood sugar level to crash.  Instead of the 2 pm soda, grab a handful of unsweetened nuts full of good fats that satisfy your hunger but do not spike your blood sugar levels.  Watch yourself make it all the way to dinner without a sugar hit!  Congrats!

Now, with my goal of exercising smarter (not more) I am going to do my daily half plank (on bended knee).  Once that becomes a breeze, I will do full planks.

Gradual and consistent!

Deidre

Disclaimer:

The information being discussed in these blogs is NOT intended to replace a relationship with a qualified health care professional. Foodtalk4you blogs endeavor to empower people through the exploration of publicly available resources of information about human anatomy and physiology, and how different foods affect the human body.  Readers should seek the advice of their qualified health care providers with any questions about their medical conditions or health status before attempting any dietary, exercise, or lifestyle changes.

Anti-Inflammatory Foods, Blogging for good health!, Recipes

Smoothies – Good Picks!

Particularly with the warmer weather approaching, I find it easier to turn to smoothies.  However, I have discovered that not using ice to make them super cold will make them a good choice even when the temps are not so warm.  Try using just cold tap water or cold coconut milk on days you are not seeking the “brain freeze” effect.

Food-talk-4-u-peach-smoothie-paleoSmoothies are really limited only by your imagination. I tend to follow sort of a pattern that I will share here.  A smoothie can be a magnificent way to get extra greens into the diet.  Many folks swear by 3 cups of leafy greens a day, but I can only eat so much kale at dinner!  How in the world to get this intense nourishment in me?  Behold the smoothie which will totally mask the taste of green leafy veggies (kale or spinach, for me) which can be a blessing to those who stand at arm’s length from anything remotely looking like a vegetable.

Using a sturdy/powerful blender (my KitchenAid works fine) make the following selections and add to blender:

Pick a citrus: 1/2 lime or lemon, peeled and white fibrous center removed.

Pick a berry: One handful of unsweetened fresh or frozen smoothie2strawberries, blueberries, blackberries, or raspberries.

Maybe pick another fruit: Pear or apple if weight loss is not the goal

Add about 2 inches of peeled cucumber chunked up and seeded if there are a lot of seeds.  Cucumber adds a lightness to the drink.

Add about 1 inch of peeled and sliced fresh ginger which is said to have all kinds of antioxidant properties (ginger and fresh lemon tea is not only refreshing but therapeutic in the winter months or when experiencing voice strain- but I digress).

It’s probably a good idea to start pulsing and blending here and periodically thereafter to avoid blender overload!

Food-talk-4-u-Avacado-smoothie-paleoPick a good fat: I like up to 1/2 avocado and/or finely grated unsweetened coconut (we’ll talk about good fats later).

Add some more omega 3s and fiber all at once: 1 tsp. pre-soaked chia seeds, and/or 1-3 tsp of pre-soaked ground flax seed meal. These should be pre-soaked because they start out hard/gritty but swell up in fluids.  If you do not intend to drink your smoothie right away, pre-soaking is not necessary, but your drink will become very thick later on and extra fluid may be needed.  Fiber is a two edged sword; it will keep the digestive system regular, but can cause constipation if not enough fluid is taken in!

Add at least a cup or more of fluid: water, unsweetened coconut milk(So Delicious brand unsweetened coconut milk in the dairy section), ice, or chilled brewed green tea.

Add protein: your choice of powdered protein.  I prefer whey protein because it is not a grain, but if soy is your thing, go ahead

Pick a green leafy veggie: a couple handfuls of spinach, baby kale medley (I get that from Sam’s store), or 4 good sized fresh kale leaves with stems removed.

Pick some sweet spices: cinnamon, nutmeg, cardamon- whatever goes with the fruit/berries you have selected

Add 1 tsp of vanilla or if using cherries instead of berries, use almond extract. (It is amazing!)

Add a pinch of salt.

Blend, blend, blend.

This should make a blender full, so pour into multiple glasses.  If not sharing, put some plastic wrap on the extra glasses and use as needed.  I will often have 1/2 glass as a bedtime snack (still have not broken that habit yet).

Enjoy!

Deidre

Disclaimer:

The information being discussed in these blogs is NOT intended to replace a relationship with a qualified health care professional. Foodtalk4you blogs endeavor to empower people through the exploration of publicly available resources of information about human anatomy and physiology, and how different foods affect the human body.  Readers should seek the advice of their qualified health care providers with any questions about their medical conditions or health status before attempting any dietary, exercise, or lifestyle changes.

Blogging for good health!

Sugar Substitute? Sweet Spice!

Without reciting the evils of sugar, high fructose corn syrup, or artificial sweeteners at this time, let me share with you one way around needing to add syrupy sweetness without feeling deprived.

Paleo SpicesTo create an aura of sweetness, I reach for  what I call sweet spices: Cinnamon (which helps regulate blood sugar), nutmeg, cardamon, ginger, allspice, and pumpkin pie spice.   Using these will automatically make the taste buds think “sweet”.  I also use vanilla and almond extracts in many dishes.

In preparing French toast with gluten free bread, for example, I Cinnamonalways put at least cinnamon and vanilla (to taste) into the egg bath mixture.  This way the spice and vanilla extract will make me think of sweet goodness and I will not need to add any syrup when I eat it. Using coconut oil to fry the French toast will also add another layer of satisfaction to the palate.

Smoothies do not need the intense sweet carbohydrate boost of banana when sweet spices and vanilla or almond extract are added to unsweetened berries, cherries, apple, or pear along with your protein powder.

Smoothies will be thoroughly discussed and simplified on Thursday.

Deidre

Disclaimer:

The information being discussed in these blogs is NOT intended to replace a relationship with a qualified health care professional. Foodtalk4you blogs endeavor to empower people through the exploration of publicly available resources of information about human anatomy and physiology, and how different foods affect the human body.  Readers should seek the advice of their qualified health care providers with any questions about their medical conditions or health status before attempting any dietary, exercise, or lifestyle changes.

 

Blogging for good health!

In The Beginning – There Was Paleo!

and it was good…..

William J. Bennett’s  now very familiar quote stares at me from underneath my computer screen:

Blueberries“Much good that might have been achieved in the world is lost through hesitation, faltering, wavering, vascillating, or just not sticking with it” – from his Book of Virtues,

I have finally given “birth” to my web site!  Baby steps are taken!

I will talk of more things than food, but the name “Designed forPaleo Muffin Health” was taken, so I have reverted to one of my original names from two years ago!  I let settling on a name become a major stumbling block.  No more hesitation, faltering, etc. for me!

My goal is to post some thoughts twice a week, usually Monday and Thursday.  Of course, this is Saturday, but you never know when a baby will decide to be born!

Remember, as Hippocrates said, “Let food be thy medicine and medicine be thy food”.  Therefore, endeavor to eat nutrient rich foods devoid of added sugars and chemicals whenever possible.  We will talk about what that means in the future. In the mean time,  fish, veggies, and a salad with avocado are looking really good to me!

Deidre

Disclaimer:

The information being discussed in these blogs is NOT intended to replace a relationship with a qualified health care professional. Foodtalk4you blogs endeavor to empower people through the exploration of publicly available resources of information about human anatomy and physiology, and how different foods affect the human body.  Readers should seek the advice of their qualified health care providers with any questions about their medical conditions or health status before attempting any dietary, exercise, or lifestyle changes.