Category Archives: Anti-Inflammatory Foods

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

Taming The Blueberry Muffin

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Are you already battling holiday dessert binging? Those five-ten pounds around the waist from December indulgences are just sprinkles on the cake of sugar-laden devils disguised as fall treats, Halloween treats, and Thanksgiving must-haves already expanding our middles.

Just like clockwork, recipes are starting to populate my Facebook feed. It starts with cheers for all things pumpkin, and rapidly morphs into a parade of dazzling desserts – each one more tempting than the last. The thicker the cream cheese frosting drizzled with caramel, the better.

One specific recipe a friend shared on her Facebook feed, came from a site with the word “healthy” in it. Get this. The recipe sported 2 cups of sugar.

Not healthy, dear friends. Not healthy.

Better habits start with an environment that supports those habits.

There’s no effort to walking more if you are at the beach, when the sand beckons walkers of every ability, with an endless expanse of wave-lapped wonder.

There’s no effort to refrain from drinking sugary sodas if there are none to be found in your kitchen. Make your biggest decision reflect what flavor of bubbly water you want to drink.

Are there to be no muffins, cakes, puddings, or desserts ever again?

Certainly not!

My goals with treats – treats are not daily happenings – is to make sure they have as many healthy ingredients as possible in them; make portions naturally smaller, and to share most of the treat with others so I will not be tempted to “treat” myself every day – because I deserve it, right?

There is also a carb lure come cooler temperatures – even before Facebook – somehow those summer salads give way to baked squash, potatoes, hot soups, and all those baked confections featured on the covers of magazines such as Sunset and Southern Living.

Case in point.

I do love a good blueberry muffin, but even using my favorite gluten-free Krusteaz box mix still seems more indulgent than necessary. Gluten-free does not equal guiltlessly-good-for-you.

Enter my ramped-up, mini-muffins born of a gluten-free box mix. These babies have the bonus of:

1) Collagen powder full of every amino acid – thus making a high-protein addition. Learn more about collagen HERE

2) Unsweetened-but-naturally-sweet shredded coconut is:

  • High in fiber to keep you feeling full longer and for easy digestion (see my article on fiber HERE)
  • A good source of minerals
  • High in fat BUT it’s from lauric acid, which is associated with good cholesterol

Learn more about coconut HERE and HERE:

3) Walnuts – which are an amazing source of Omega 3 fatty acids and fiber. Learn more about walnuts HERE:

So, let’s get cooking by starting with a mix – making it better, and controlling portion size.

Almost Homemade Gluten-Free Blueberry Muffin Mix

Preheat oven to 400 degrees or 375 degrees Convection

Grease 24 count mini-muffin pan

1 box Krusteaz Gluten Free Blueberry Muffin Mix

Blend in:

1 large handful of unsweetened shredded coconut – approximately ½ cup

1 large handful of pan-toasted walnuts (about five minutes in sauté pan, stirred frequently to avoid burning) broken up into small pieces- approximately ½ cup

Zest of 1 medium lemon

2-3 Tablespoons of Hydrolysate Collagen Powder

Follow package directions, adding:

¼ cup water

1/3 cup melted butter

3 eggs

I also add the juice of ½ of the lemon

Stir enough to incorporate all ingredients.

Fold in the rinsed blueberries provided in the mix

Spoon the batter into the prepared muffin pan and bake 11-13 minutes for mini-muffins. Use a toothpick to check for doneness.

Let muffins cool in the pan for two minutes, then loosen each from its spot and tilt in place to finish cooling. Gluten-free baked goods can get “steamed up” if left in place without air to circulate around them during cooling.

Freeze a dozen. Give six to your neighbor. Eat six over a few days.

Enjoy your treats!

In health-

Deidre

Also check out: deidreedwards.com

Anti-Inflammatory Foods, Blogging for good health!, This -n- That

Fiber, Poo, and You!

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It’s all about striking a balance!

There’s always a new cliff to jump off. We are hounded by diet philosophy mongers all the time. New buzz words rain down on us until we are buried under an avalanche of do this, do that.

Keto. Whole grain goodness. Intermittent fasting. Vegan. Grass fed. Free range. Organic. Non-GMO. Whole 30. Low carb. Sugar free. Low fat. Non-dairy. Gluten free. Aaaahhhh!

I just want to feel good, keep excess pounds off, maintain a stable blood sugar, keep my bones strong and muscles functioning, avoid poisonous food or activities to allow my body to be naturally disease free, and … something else to be mentioned in a minute.

That’s why I avoided labeling my approach to eating in Toolkit for Wellness as anything other than anti-inflammatory. Labels can be problematic.

It’s just not food either. We are a complex whole. Deprivations or excesses in one area of our life puts everything else out of kilter.

Added to the fact that none of us has ever been this old before …

What worked in our thirties might not work for us in our forties – etc., etc.

Therefore, we seem to always be adjusting to make things balance out. Never a dull moment. Every day sees us coping with physical changes we may not know are even happening.

Which brings me back to my other goal. Usually commercial ads about this are aimed just at the senior sector of our population; but this issue traverses all age categories. It’s something that even concerned my high school students. What is it?

Regularity. Constipation.

Poo.

It’s a topic that’s vital even to infants (I remember my constipated babies – what anguish for everyone) and to everyone, every day – for as long as we live.

Again, it’s a complex topic. The standard approach is:

  1. Drink enough fluids
  2. Get enough exercise
  3. Eat enough fiber
  4. Control stress (that’s my addition)

Chronic constipation can set us up for hemorrhoids, irritable bowel disease, and colon cancer. Also makes for feelings of discomfort and general malaise. Not fun.

There are even issues beyond constipation – this is going to get a little graphic, here – there are issues about the quality or texture of the Bowel Movement (BM).

Let’s delve into this dinner-table-taboo topic with the Bristol Stool Chart

It is possible to be as regular as clockwork, but terribly constipated.

Where are you on this scale?

After going gluten-free and restricting starchy carbs for several years – and feeling so much better – I seemed to enter a new phase of regularity with constipated results. (Talk about airing dirty laundry … but folks, I’m doing this so we can learn).

Were the several years of caregiver stress – followed by widowhood – a factor? Certainly.

But this was no way to live. What could I do? Join the Metamucil-for-lunch bunch? Nooooooo!

After much trial and error, the results are in! LOL

As I sought to restore balance within my body, I have come to soften some of my previous approaches:

  • Gluten-free remains a priority (helps me avoid most sweets at gatherings and unnecessary bread-y starch)
  • I am opening the door to some legumes in regular consumption of hummus and chili beans
  • Eating some 5% fat, plain Greek Yogurt each day, which feeds the microbiome in my gut
  • Eating the whole grain goodness of quinoa – a gluten-free ancient grain that is so versatile hot or cold, sweet/savory/or plain
  • Sauteed, unbreaded okra slices, seasoned with Montreal Steak Seasoning, are a frequent fare and will “cure what ails you”
  • Eating Brussels sprouts year round
  • Modifying my super-low-carb approach by adding a slice of whole-grain, gluten-free bread to my morning or lunch open-faced sandwich (Sam’s brand found at Walmart on the top shelf of their bread isle is my absolute favorite)

The final improvement has come – for me – through the additional, though small, addition of starchy carbs. My research today is showing, as well, that the avocado mash on my morning or lunch time toast is boosting helpful fiber, as well.

So, let’s look at fiber. Most people are getting about half what’s needed. Women should be getting 25 grams of fiber a day and men should be getting 38 grams.

Everything you ever want to know about fiber can be found HERE and HERE!

As a timesaver, let me summarize:

Fiber is the part of food not broken down or absorbed during its journey through the digestive system.

There are two types of fiber categories: soluble and insoluble.

Soluble Fiber

Soluble fiber binds with fatty acids and helps flush them out of the body – thus lowering bad cholesterol – and blends with water forming a gel-like substance in the gut, which helps lower blood sugar spikes.

Insoluble Fiber

Insoluble fiber helps to act as a bulking agent that speeds the passage of waste.

Together, both kinds of fiber slow digestion so that the sugar/glucose from food is absorbed more slowly – thus stabilizing blood sugars.

It’s the difference between eating a piece of candy or eating an equal amount of sugar/glucose in a fiber-filled raw apple. The candy will cause swings in blood sugar as the glucose is rapidly absorbed, insulin is needed, and blood sugar drops as insulin’s effect occurs. The apple will cause a slight rise in blood sugar over time because the fiber slows down the sugar/glucose absorption and the insulin demands are much lower.

Candy vs apple

Then, there are different actions that fiber can take.

Some soluble fibers are fermentable and serve as fuel for the (good) bacteria in our gut. The over 100 trillion bacteria found mostly in the large intestine are ground-zero for zillions of chemical, hormonal, and nerve reactions and communications happening in the body. Research is showing that dysbiosis in the microbiome of our gut (the good bacteria) is resulting in or is a contributing factor to auto-immune disease and much more. Feeding these friendly warriors is very important to good health.

Fermentable fibers are found in beans and legumes. The byproduct of this fermentation is gas. Great.

Then there’s viscous fiber that forms a gel when blended with water. This gel slows down the digestive process which allows for a feeling of fullness and satiety for longer periods.

Think chia seeds in water. Think okra.

This viscus/soluble fiber is also found in legumes, asparagus, Brussels sprouts, oats, and flax. Just a tablespoon of chia seeds in water and flavored – or not – with a dab of honey will turn into a gelatinous treat that will hold you all night and “do your body good.”

Many of you may not have heard of this next one: Resistant starch. Used to be that I’d just shut the door at any idea of consuming starch. Starch is the main carbohydrate in the diet. Think potatoes, foods made with flour, and rice.

Resistant starch is a carbohydrate that functions like fermentable fiber in the gut. Have I grabbed your attention yet?

Yes. Under the right conditions, this starch (boo!) resists digestion and passes through the digestive system unchanged (yay).

Resistant starch improves digestive health; improves insulin sensitivity; lowers blood sugar; and helps to decrease appetite.

Resistant starches can be found in:

  • Green bananas (sure)
  • Legumes (think pinto beans…and gas)
  • Cashews (yay!)
  • Raw oats (Trail mix?)

…and…drum roll…

  • Cooled cooked white potatoes and white rice!

What? Yes! Think cold potato salad. Think white rice in salad. Heck- think sticky rice in nori rolls!

Ah, but remember the balance.

Deidre from Foodtalk4you is NOT saying to sit down to a bowl of potato salad.

What I am saying is that there are options that should be used to strike a balance, and that having a 3 or for 4 Bristol Stool result in the bathroom can be a measuring factor for that balance.

‘nuf said

In health-

Deidre

PS: Don’t forget to sign up for our newsletter on the left-hand side!

Anti-Inflammatory Foods, Blogging for good health!

Summertime – And The Eating Is Easy …

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Have this summer’s blazing hot temps redefined how you eat? Experts remind us on the nightly news to stay hydrated, wear loose clothing, stay in the shade while outside, and eat small meals.

Small meals? I hardly want to eat at all! But, truly, sitting down to a big repast is not even appealing.

Use the heat as an opportunity to add a cooling meal of cut up fresh fruit of colorful melons and berries with yogurt.

Explore eating more vegetable protein. I prepare some soy noodles according to package directions then stir in a dollop of my homemade Sweet Basil Pesto (recipe in Toolkit for Wellness) and some fresh mozzarella. A small serving works as dinner along with a side salad of greens.

After a breakfast of eggs cooked with a few sliced black olives, Sweet Basil Pesto, and a large handful of spinach, lunch may be just a half of an avocado to tide me over until a dinner of some baked salmon and a side salad.

An evening of board games and snacks with friends does not have to sabotage your diet. Make the snacks your dinner by offering hummus (recipe HERE) along with sliced vegetables. Use cut up fruit to dip into yogurt. Serve pistachios – my newly discovered go-to nut – for a fun nutritional kick.

Pistachios are a bounty of good news.  Pistachios on Healthline passes on a lot of pistachio facts. I also found in many other sites. In summary, pistachios are an ancient – fruit! – consumed at least 7,000 BC in Asia. They are high in protein; lower in calories than other nuts; high in antioxidants; high in lutein for eye health; help gut bacteria; studies indicate they may help lower cholesterol; are low in the glycemic index which helps maintain steady blood sugar levels, AND in their shelled state, contribute to mindful eating as instead of gobbling up shelled nuts, the process of shelling each morsel slows down consumption and helps to keep track of portion size by seeing a stack of empty shells.

WOW! You have to love these nuts!

So- practice lightening up on the summer foods … It will “do your body good”!

UNDER CONSTRUCTION!

Have you ever lived through a remodeling project? Growth and improvement not only requires time, energy, and a plan, but also brings a certain amount of pain and inconvenience. There is always dust, dirt, new traffic patterns, and making do with a hot plate instead of a stove… you know the drill. Life looks a little different for a while until your dream plans come together.

Well, not only has foodtalk4you been under construction, but I’m also “giving birth” to a business and another website! Thanks to my partner and construction manager, Sheree Alderman at The Sunshine Group, there’s been a lot of tearing down and rebuilding going on.

Our efforts have been centered on making foodtalk4you and my new landing page as user-friendly to readers as possible, and to be more connected and responsive to reader needs.

To that end, much updating has been done behind the scenes to foodtalk4you. It may look the same, but there are some subtle changes that we hope you appreciate. Namely, each post, past and present, will be assigned to one or two categories.

At the left of your computer screen you will notice a list of categories. If you want to peruse gluten free recipes, anti-inflammatory foods, habit building, stress reduction, exercise, or more – all you have to do is click on that category to read those posts.

We hope this new feature will help you navigate to posts that help you the most.

But then there’s the unexpected in renovations as well – read abject horror on my part – as maybe 25% of our readership list evaporated after a behind-the-scenes update process…

#$%&*$@#??!!!! – doesn’t even begin to cover our reaction.

We are desperately trying to rectify this…Sheree is burning the midnight oil…if you are reading this because of our standard email prompt…GREAT!

If you are reading this because of a Facebook or chance referral, PLEASE subscribe again by going through our sign up box, on the top left so we can simply send you an email link to the latest post.

Of course, you know we do not share your information with anybody.

But YOU can share this post with your friends, and we encourage you to do that again – especially – since they may have gotten lost in our reshuffle.

In addition…we will soon be sending our subscribers a THANK YOU GIFT!

Yes, we want to add value to your foodtalk4you experience with a special, downloadable booklet of 25 Easy Tweaks for Better Health. We appreciate your interest in foodtalk4you and our shared goal for better health one meal…one breath…one movement at a time and wanted to gift you with a ready resource for easily staying on top of your health.

Watch your inbox for this special, exclusive subscriber gift. Hope you enjoy it.

Anti-Inflammatory Foods, Blogging for good health!, Food Talk 4 You!, Habit Building, Titles Worth Reading

Earliest Food Explorers

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I’ve been a silent blogger of late. Somehow the inspiration of sharing helpful messages about healthful habits and recipes with my readers escaped me. Earlier this year, I pushed through the pressing personal concerns surrounding me to nurture the creative process, but I have sort of let you down of late. Apologies.

I had been trying a different coping technique, whereby, I gave in to my limited bandwidth. I just concentrated on being a dedicated caregiver and staying active, with weekly trips to the gym and outings to enjoy a leisurely breakfast in solitude. It was so nice drinking coffee I did not brew and eating a brunch I did not prepare. A needed journey in self-indulgence, perhaps.

Then there was springtime at the local nurseries! I wrote about the rejuvenating atmosphere found in nurseries last year (HERE), and I, once again, bathed in the essences of new growth and promise. Spent a bundle buying my little plants, but I am assured of months of color and beauty.

I get a relaxing therapy session every time I look out the back windows. Why, even doing dishes is fun while glancing up to appreciate my own little Eden.

 

But something was missing.

 

When there’s a song in your heart, you sing – right?

The teacher/writer in my soul still wants to help others.

Looking around some of my favorite online resources for nutrition and book marketing, I began to see, the nutrition camp is melding into a marketer’s paradise. So well, in fact, I hardly ever open their exhausting, sales-pitching emails anymore. I now recognize when I’m being encouraged and steered into making another purchase.

They are just trying to earn a living, I know; but the “lather, rinse, and repeat” process was becoming so transparent that it created a great ennui. It’s like putting the gum by the cash register. Here’s how it works:

Savvy marketers love labels. Identify (or create) a need. Write a book with an answer to that need. Write a blog to grow the mailing list. Sell a product that embraces the new hip label. Go to the bank.

Have you noticed the paleo writers all seem to have a side hustle about “Keto” related? After writing how-to books, recipe books, and countless blogs, my favorite paleo gurus are now on the Ketogenic bandwagon. Their new book releases all sport Keto-friendly labels. Their latest products are “Keto-centric” as well- meaning, they are totally focused on low-carb, high-fat foods.

Just another “trendy” diet?

New, deeper knowledge is never a bad thing. I’ve been aware of ketogenic diets for fifteen years as a part of successful approach to dealing with seizure disorders and perhaps a life-extending diet for cancer patients. Getting one’s metabolism to burn body fat through ketosis is all fine and good for weight loss as well.

When a new thought turns into a buzz word, however, I get a little suspicious – especially, if there are related products to sell. Of course, selling a product puts food on the seller’s table; I understand that.

While we’re at it, please buy my own book, Toolkit for Wellness! (Pssssst! There’s good stuff in it!)

But my readers are still floundering a bit with the whole label thing. Should they be learning about this new way of eating? Maybe there’s some keto magic pill they should be taking each morning? To be sure, there are books, blogs, recipes, and a ton of keto products to buy!

Is the label going to make you feel better?

NO!

LET’S RIP ALL LABELS OFF!

Label exploration can be an excuse to delay action – which is what is really needed – not study.

A recent Facebook posting by my son brings this very point home. With his permission, I am quoting his post to demonstrate what our actions are doing for us:

———————————————–

James: Wow! I gained, then lost, 12 lbs. inside 7 days. Because biscuits, gravy, syrup, and fried food, followed by none of that nonsense. Also zero trips to the gym.

Friend: What did you eat?

James: Make that 13 lbs. …. Garbage, essentially. Sweet, sweet, delicious garbage. Followed by the usual steak, salmon, eggs, sausage, bacon, olives, oils, tons of nuts, red wine, and lots of spinach salad…all the stuff I post food pics of! …down 35-40 lbs. in last year and was reasonably fit when I started. It’s just astounding though that carbs have such an overnight effect.

Friend: Diet is everything but exercise helps a lot too!

James: Exercise is a must, for sure, but seems to relate mostly to muscle mass and overall metabolic rate. Diet composition (rather than calories eaten…because I eat like a champ) seems to be directly tied to body fat % and water retention/bloat.

Friend: Sodium is another weight adder. I recently had a cheat day where lunch was a cheeseburger with chili cheese fries followed by Chinese for dinner. I woke up the next day 7 pounds heavier! Couldn’t believe it. Went back on the good diet and lost all that water weight in three days

James: Exactly. Crazy.

———————————————-

Our son posts mouth-watering pictures of his large Reverse Sear Steaks…  Oh, my goodness…  Along with huge green salads. No baked potatoes. No dishes of linguine.    

“Boy, his cholesterol must be through the roof! How’s that doing for him?”

Funny you should ask. The doctor just checked his levels and pronounced them “phenomenally good,” with a marked improvement in blood sugar readings, which were down from a pre-diabetic level 4 years ago.

Remember the science lesson from my book (listed above): Carbohydrates drive blood sugars and insulin levels, and insulin levels drive cholesterol. Done.

In the coming posts, I shall share some awesome, health-friendly, taste bud rapture-worthy meals that will send you to the kitchen to duplicate.

In the meantime, re-read James’ post. It’s really that simple. Love that boy! He’s been teaching Mama a trick or two that she’s going to be sharing with all of you!

In health-

Deidre

 

 

 

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.