Gluten-Free Christmas Gift

   My sister-in-law, knowing that we are gluten-free, sent home-made coconut macaroons and almond macaroons. This was a very thoughtful and delicious gift.

   It can be difficult to eat gluten-free around the holidays. Even though the holidays are filled with candy, cookies, cakes, breads and rolls, there can be still foods to enjoy when you are avoiding gluten. One favorite is chocolate, and who doesn’t like chocolate. Naturally gluten-free deserts, like the macaroons my sister-in-law sent, are great and can be enjoyed by anyone.

   Although I am not a fan of most gluten-free substitutes for wheat flour treats, they can be a special addition for a holiday celebration. Our families do not eat gluten-free but we still bring something to the gatherings that is, not only for ourselves but also to show that eating gluten-free might not be the supreme sacrifice they may imagine.

   Besides gluten-free substitutes for wheat flour treats, there are a number of salads, both vegetable and fruit, which are delicious and can satisfy guests. Many meat dishes prepared at home can round out the meal for a full menu.

 

   A meal that I might put together might look like this: Smoked turkey breast; spinach, kale, red and green chard tossed salad with fresh onion; sweet potato with currants and apple; and pro-biotic yogurt with fruit for dessert. A gluten-free and satisfying meal.

Sugar in Healthy Foods

   I am looking forward to watching the movie called “That Sugar Film” by Australian film maker, Damon Gameau. When I first read the title, I thought, sure, sugar is bad and more and more studies are uncovering the risks and dangers of too much sugar. But what caught my interest the most is that Damon was not eating candy, ice cream, and drinking soda. He consumed foods that are perceived to be healthy such as low fat yogurt, granola bars, cereals, 100% fruit juices and sports drinks.

   I was surprised at first, but when I thought about it, it made sense to me. When food makers make a low fat version of something, they usually up the sugar to make it taste good. He consumed 40 teaspoons of sugar per day. This amount eventually impacted his physical and mental well-being. He very quickly developed fatty liver disease.

   I do not think sugar is necessarily evil, but too much is definitely not good. It is hidden in so many of our foods and comes in many forms. There are added sugars in foods where it is not immediately evident, such as tomato soup. You may be surmised where added sugar hides in our foods.

   The movie will be released in Australia in February 2015. A USA release has not yet been announced.

The Fox News article can be found here. An interview with the film maker can be seen on You Tube here.

The Blessings of International Commerce

   Our forefathers ate much better than we do today. Their food was less processed and fresher. They enjoyed fresh vegetables and fruits in season, and preserved what they could to get them through the winter. We can do the same today, but we are blessed with the gifts of international commerce. We can get fresh fruits and vegetables throughout the entire year because of the differing growing seasons around the world. Just think, it would have been difficult to have orange juice or a banana for breakfast 150 years ago. I live in upstate NY which is rich in farmland and orchards. My wife and I enjoy many fruits and vegetables throughout the late spring through autumn. The farms here produce many wonderful edibles. But, you would be hard pressed to find pineapple, mango, papaya or citrus fruits from our local farms. Commerce brings these sought after products to the cool northeast.

   And the country and world around us benefits from the apples, peaches, pears, cabbage and other produce that our area grows. Our area also produces lots of milk, which of course is turned into so many other dairy products.

   Commerce also allows us to experiment, if we wish, with so many international and ethnic foods and dishes. I think it is wonderful the vast diversity that commerce allows us to experience in our stores. Our local supermarket proudly displays their selection of produce, cheeses from around the world and lots of natural and organic foods and produce.

 

   Often, people look at commerce as evil and greedy. There may be some of that, but we also gain some incredible blessings from it. I wish you all good health and an energetic life.

 

Reading the Label – How much fat?

   The labels on food give us information that we need and give us the information that the manufacturer wants you to have. For instance, you might be trying to watch your animal fat intake, you know, cutting back on saturated fats. If you are looking to use ground beef in your meal, you might gravitate to the more lean packages. They are usually numbered 73/27, 75/25, 80/20, 85/15, 90/10, 93/7, 95/5 and 96/4. The first number is the amount of lean meat by weight in percentage, the second number is the amount of fat by weight in percentage. 73/27 would be 73% lean meat and 27% fat.

   So, armed with that knowledge, you would definitely go with the package that shouts out, “I’m 90% fat free.” You even select the ground sirloin. You walk away confidently knowing that you picked the one that was 90% lean. You would have gone with the 96% lean but you know that the flavor is in the fat, so you compromise at 10%.

   The numbers may vary slightly, but a serving of 90/10 natural ground beef sirloin weighs 4 ounces or 112 grams. Total calories for this serving is 200. The amount from fat is 100. Cool, the amount of fat is just 50% of the calories. Wait a minute, that’s half!! I thought this was 90% fat free? Shouldn’t it be 20 calories from fat, I mean that’s 10%, right? How does that work? Half the calories are fat. Let’s check the label. The total amount of fat by weight is 11 grams. Okay, 11 is 10% of 112. But I thought I was being good. 11 grams of fat is 17% of the Daily Value of a diet based on 2000 calories. Of this fat, 4.5 grams is saturated fat or 23% of the Daily Value. But it is very low sodium and it has 22 grams of protein.

   At least, you think, I drink 2% milk. I mean, that’s a lot better than whole milk right? It’s 98% fat free, how can that be bad.  It’s a good choice. It’s low fat. At least I think so. Let’s look at the label. Again, the numbers may vary slightly. The serving size for 2% milk is 1 cup (240ml, or 244 grams). The total calories is 130. The calories from fat is just 45. Hey, that means that 35% of the calories come from fat. The total fat is 5 grams, and that is 2% of 244 grams. It has 15% of the Daily Value of Saturated Fat, 3 grams.

   Whole milk is about 47% of calories from fat. However, fat free milk is actually fat free. There are many alternatives to cow’s milk. There are nut milks, soy milk, hemp milk as well as combination milks such as Coconut Almond milk. Some of them are quite good, especially if you wish or must avoid dairy.

   Marketers use fat by weight for their labels. This is how they can claim such low fat content even though fat might make up a substantial amount of the calories. It is easy to be captivated by the claims on the packaging. Check the label. If you are trying to limit your fat intake, you may want to use a calculator to figure out the percentage of fat that is coming from your foods. Be warned that the information is on the label, it just isn’t necessarily easy to read.

   Fat is not bad, but you may want to watch your total intake of saturated fat. Certain saturated fats, such as coconut and avocado are very good for you, much better than animal fats. I still eat meat, but I use it now more for flavoring.

 

   If you are concerned about where your calories are coming from, read the label. Do not trust the marketing on the package. The package is designed to attract your interest and prompt you to buy the product. You may still buy the product, but now you can arm yourself with the information you need before you consume it. Good health and a great life to you.

 

Listening can be difficult

   I have been doing my best to listen to my body when it tries to let me know what is good and what is not, but honestly, listening can be difficult. My weight has stagnated over the last couple of months and I have yet to understand what my body needs to get my weight loss kick started again. I am seeking the loss of another 30 pounds. Weight plateaus are common and there are several recommendations on how to break through them. I have increased my calorie intake for a few days hoping to convince my body that it no longer needs to conserve energy (fat). I have increased exercise, which is a good thing, to try to increase my metabolism, but that hasn’t seemed to work either. I increased my leafy green vegetable intake, especially spinach and kale, and have been dealing with a mild case of diarrhea for the past couple of weeks. I am taking probiotics and eating a bland diet to combat the diarrhea, and that is working.

 

   So, I have not figured it out, but that just reinforces that each of us is different. We each have our own needs tailored to our own metabolism and sensitivities. I will be adding in different foods slowly to determine which might be bothering me. Life is an experiment, and I am enjoying this one, even if it is a little difficult to read what my body is trying to tell me.

This Incredible Machine

   In my last post I wrote about the magic and wonderment of learning and being in awe of everything around me. I am thoroughly enjoying myself learning about nutrition. Even though I am not vegan, I want to learn about these options and how to apply different diets so that they fulfill the nutritional needs for those who choose them. I am fascinated by the effects of food and our environment has on our bodies, even changing the expressions of our genes. Not only are we what we eat, but everything has an effect on us, good or bad. Learning how our bodies change and react constantly to all the forces on us convinces me that there must be an intelligence behind us. I find these internal mechanisms too sophisticated and beautiful to come about by chance.

    Our bodies are incredible machines, evolving and adapting every moment. The more I learn, the more amazed I become. I am not only learning this for my own health and satisfaction, I truly want to share this new found health with those that might be hurting. I am a long way from being able to provide any professional services and I hope that the passion for this does not wane.

    Do you want to see something incredible? Look in the mirror. You are an incredible creation. You are an incredible creature adapting and changing every day. I hope that you like where you are today. If not, you can change it. No one knows the future, but it can be more assured if you take the steps to get to the future you want.

    I know there can be tough circumstances, we all have had them. But think about how you came through those circumstances, usually stronger and wiser than before you faced them. You are an incredible machine, a living miracle. Have an incredible life. I wish happiness, love and health to you.

Ceaseless Wonderment

   I have embarked on an online study program for nutrition and I signed up for a second class to learn about plant-based nutrition. I have always had an incredible thirst for learning. The more I learn, the more I realize that there is so much more to learn. If God gives me 5,000 years to live on this earth, I still don’t think I would run out of things to learn about. In that time, there would be more discoveries, more understanding, rethinking things that were once thought to be understood as well as the social, civil and moral changes that would take place.

   The universe is a ceaseless source of wonderment. Think back, if you will, to a time when you were just a child. Things were magic then. You could imagine anything at all. You could see castles, dragons, jungles and pirates on the sea. The magic was all around you and most importantly, the magic was in you. It was that wonderment that made you appreciate the most mundane thing. A cardboard box could magically become a boat, a car, a lion’s cage or a treasure chest.

  We think that when we set aside those types of thoughts that we become more mature, a grown up. But really, you can bring that magic with you even today. It just takes being mindful of what is around you, paying attention to the moment, savoring the experience.

   Since I started my grain free diet, I have a better appreciation for the food that I eat. I taste it. I experience the texture, the taste while it is in my mouth and the finish after I swallow. It is magical. That attention to the food helps me pay attention to other areas in my life. While I am hiking with my son, or walking through the parks with my dog, I am awed by the diversity the universe affords us. The vast number of plants, insects, wildlife that abounds. It makes each walk an incredible journey in the intelligence of nature, the infinite touch of God.

   Even as we strive to understand quantum physics, genetic expression, and the human mind, each discovery leads to more questions and more opportunity to be in awe of what is around us. And just as we do understand some universal law, we can find exceptions. Everything in the universe expands when it is heated and contracts when it is cooled – everything that is except for water. Water expands when it is heated and when it freezes. The reason and mechanism is an understanding beyond me. It is magic.

   Magic can be the awe of those things that are not yet understood. Rabbits come from magician hats and if you put two of them in a closet, you find 200 when you open the door 10 minutes later. That’s how it works in the cartoons. But really, the universe has such incredible diversity, that there is no one person that could possibly learn everything there is to learn. But, I promise, that as long as I am able and cognitively aware, I will wear myself out trying to learn more and more. Knowing that all that I learn will show me how much I have left to learn. In the global library of knowledge, I know next to nothing. But what I do know I hope will settle in my heart as wisdom.

   Be in the moment, pay attention to what is around you and do forget the magic that fills every day. Heck, I think that just waking up in the morning is such a blessing. It means that I get to enjoy another day in God’s incredible creation and experience the ceaseless diversity and wonderment that waits for me.

Spinach and Kale

   I buy packaged baby spinach / baby kale mix. It is one of my favorite combinations of dark leafy greens. Most know that dark leafy greens are good for you, but these two together provide a powerhouse of vitamins and minerals. Both are rich in Vitamins A, B-complex, C, E and K, and minerals like manganese, magnesium, iron, copper, potassium and even calcium.

   Both greens are modest in calories, but each calorie is very dense in nutrition.  There are more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. Kale has many of the same properties and even more Vitamin K than spinach. Kale has at least 45 different antioxidant flavonoids. This is likely to be the key to kale’s cancer preventive benefits.

   I am not sure how much Popeye knew about his favorite food, but the truth of it was not far off. Both spinach and kale are superfoods, delivering vast nutrition, great health benefits and good taste. While I don’t think it will allow you to pick up large objects, like Popeye did, it will make you healthier and stronger.

   When it comes to kale, I choose the younger, smaller leaves. They are more tender and have a more mild flavor than the larger leaves. Older kale can be bitter. I tend to shy away from bitter foods. Mixing the baby kale with baby spinach makes for a mild and delicious serving of the vital greens.

   One caveat though, both spinach and kale contains oxalates. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems, this is especially true for persons with existing and untreated kidney and gallbladder problems. Persons with existing and untreated kidney and gallbladder problems may want to avoid eating spinach and kale. Oxalates occur in many foods. Our bodies even create them. So you should not be afraid to eat spinach or kale unless you suffer from the afflictions previously mentioned or eat a lot of high oxalate containing foods.

 

   Good food and good health to you.

Can Gluten Free Diets Make You Sick?

   It is possible that gluten free diets can make those people sensitive to substances other than or in addition to gliadin (the gluten found in barley, rye and wheat) feel unwell or even worse. It is possible that gluten free products contain other things that make you sick. Not because they are gluten free, but because you may be sensitive to the sugars or other things in gluten free products. They are usually loaded with various sugars and other starches. So, can a gluten free diet make you sick? I don’t think so. A better answer would be to find out what really bothers you and work from there. We shouldn’t just assume that gluten is the problem for every gastrointestinal ailment.

   Other dietary triggers that can potentially cause gastrointestinal symptoms can include lactose and casein from dairy products, certain preservatives and poorly digested carbohydrates known as FODMAPS. If you are sensitive to gliadin, there has been some research done on cross-reactivity, where your body reacts to peptides similar to wheat gluten. However, as with most studies, there are conflicting results and theories.
   Since gluten is found in grasses and grains, their effect can range from non-toxic to initiating auto-immune responses (such as celiac disease). Even cutting out all grains might not solve your stomach issues, if the real culprit is dairy, or one of the many FODMAPS.
   This further reinforces that we are all different. There is no blanket treatment or diet. There is no one answer that fits all. We can do our best to be tested, if possible, and proceed with caution. I would still suggest eating real food, limit manufactured or processed foods and those foods that contain so many chemicals that you need a Masters in chemistry just to figure out what you are placing in your mouth.
   If you are suffering, I hope that you find relief soon. Take care and may you find and maintain good health.

Oatmeal Pancakes

   For about six months now, I have been grain free. Today, I tried some flourless oatmeal pancakes. I decided if I am to introduce any grains back into my diet, I would do it slowly, and gradually and not in large amounts.

   The recipe was simple, which is what attracted me to this recipe. It had common ingredients and was easy to prepare. I added fresh blueberries to the mix.  I have added a link below to the recipe that I had found. They were very good. The site says one serving is one pancake. I think two pancakes is much more reasonable as a serving. Two pancakes is about 250 calories. Nutritional information per pancake is available at the site.

Flourless Oatmeal Pancakes

Ingredients

1 cup quick oats
2 whole eggs
1 tsp baking powder
1 tsp vanilla extract
1 tsp cinnamon
1/5 cup applesauce
1/4 cup nonfat milk

Directions

Whip eggs before mixing other ingredients. Add all other ingredients and let sit for a few minutes. Cook as you would any other pancakes.

Recipe for Flourless Oatmeal Pancakes

Why I Give Blood

   I participated in a blood drive recently. When I was done donating, I rested, as instructed, with a small can of cranberry juice and a small bag of raisins. The manager asked me why I give blood. This was my second donation, my first donation took place on 4/25/2014.

   I would have started much earlier. I first entertained the idea of donating blood in late 2005. I was told that because I have a heart condition, I was not eligible to give. What prompted me to consider giving is that my father was a cancer patient and required occasional blood transfusions. I wanted to give back to the community and have a chance to help others, like my father. I was disappointed that I could not donate.

   Then earlier this year, I read an article that pointed towards a study in Europe that showed that men who donated blood reduced their own risk of heart attack and stroke, and not by an insignificant amount. So, I think of this as a gift of life, not only for those who might receive my blood but for myself as well. And being a gift of life, it is also a gift of love. I will never know who might benefit from my donations. I am not looking for them to thank me personally. It does make me feel good to know that I have helped, and possibly saved someone’s life.

   On April 25^th, 2014, I decided to walk into a blood collection drive location. I read the literature there. I asked if I would be eligible. I had also read that the requirements are reviewed time and time again to protect the blood supply. The receptionist recommended that I go through the screening process and I would learn for sure if I was eligible or not. I followed her suggestion. Much to my surprise, I was eligible. There was some concern, but after checking their computers, they decided that my condition did not prevent my donation.

   Now, why didn’t I consider it before 2005? I am not sure. I probably was: too busy; afraid of the needle; afraid of the process; not concerned with mortality. None of these were good reasons then or now. The procedure is safe. I don’t like needles, so I just don’t watch. I take a book with me and read during the donation process.

   Each donation of a pint (you have 10), can help or even save up to three persons. Blood is constantly needed. The Red Cross Blood services began in 1940, and now supplies about 40% of the blood needed in the US. 41,000 blood donations are needed each day. 38% of the population in the US are eligible to donate blood but less than 10% actually do.

 

   So think about giving the gift of life. You can visit RedCrossBlood.org to learn more. You never know, someone might be alive tomorrow because of your gift today. The need is constant. If you are eligible, it is a gift for them and for you.

Getting Enough Protein

Like many of you out there, the first thing I did when I went gluten-free was to find alternatives to my favorite carbs... bread, pasta, cakes, and pies. So getting enough carbs has not really been a problem... in fact with a number of local gluten-free bakeries, it is to the point where I no longer feel deprived.  What's more, fruits and vegetables are not lacking either. Since my husband and I joined a CSA, we have been thoroughly enjoying the abundance of fruits and vegetables from our weekly share and are having fun thinking up new and creative ways to serve up fresh fruits and vegetables at every meal... even breakfast! So it has come as quite a surprise to me that I am still not eating a well balanced diet. In keeping a food diary using my LoseIt.com phone app, I discovered that I am not maintaining a healthy balance among fats, proteins, and carbs in my diet. It was only when I took a closer look at my food diary, I discovered that my daily intake of protein was noticeably lacking. Upon reflection... this makes perfect sense.  In eating omelettes with egg beaters for breakfast, vegetables are playing a starring role, with shredded cheese, sausage, or ham playing supporting roles at best. In having salads for lunch and stir fries for dinner, again vegetables ... rather than meat.. are the star of the show. So like many of you who are striving to eat healthy... I have been short-changing myself of much needed protein with some unforeseen (and preventable) results such as hair loss, easy bruising, fatigue, or brain fog. And while this is bad enough.... there's more bad news. In my quest to eat healthier, I may even be preventing myself from achieving what I have been really trying to accomplish. In being protein deficient, I may be preventing my body from recovering from years of chronic inflammation, thereby preventing the healing process altogether. It got me to thinking... as more and more people are moving towards a healthier lifestyle and are exploring a gluten-free, vegan, or vegetarian diet...how many are protein malnourished? To them I say... do not overlook the role protein plays in a healthy diet... otherwise, you too may be dramatically slowly down the healing process! To learn more, check out  the The Hidden Signs of Protein Deficiency.

Falling off the ladder

   While I was on vacation, I must have eaten something I hadn’t. I am not sure if it was some old home fries, which I suspect or something from a buffet, which I equally suspect.  When I make meals, I know exactly what ingredients go into the meal and how it is prepared. This is never guaranteed when you eat out. Even when you think a food is made a certain way, you still cannot be sure. We started our trip on Monday, by Tuesday late morning my stomach ached as it did when I first started this venture towards healing. It seemed as though I had erased 5 months of healing in just a day or two. I had just started experimenting with introducing a small amount of potato back into my diet. I had been adding just a small amount to my stir fries. That seemed okay, but maybe the home fries were more than I could handle. Who knows? It certainly could have been something else taken from the buffet.

   So to put aright this reversal in healing, I found an Aloe Vera drink at the store. It seemed to help. I have returned to my no grain, no nightshade diet in hopes of restoring the healing that I have lost. This was definitely an important lesson for me. I wish I could be sure of the catalyst for this stomach ache. I will have to experiment further in the future.

   Since I have been avoiding irritants for several months now, I wonder if any reappearance of an irritant creates an even stronger reaction than before. I liken it to those who have partaken of large amounts of alcohol and build up a tolerance to it, and then stop can have an increased reaction if alcohol is re-introduced.

   Anyway. I am back on track. I do feel a little bit better. I am travelling back of the ladder to healing once again.

What's Up Doc?

There are very few times that you want to see your doctor. My last visit was one such time. I had gotten blood work done two weeks before. I wanted to know the effects of my low carb, high fat, anti-inflammatory diet on my diagnostic health.

I sat, waiting in the private room for my doctor to appear. He asked if I had blood work done, I said that I did. He began reviewing the records. He said that my blood glucose level was good, it was 100. Even with trying to keep my carbs below 100 grams, mostly successful. I was happy to hear that my fasting glucose was good. The then told me that my Total Cholesterol level as 188, the best in a long time, down from 203 in February. This actually surprised me since I was sure that my total cholesterol level would go up with the saturated fat and eggs that grace my breakfast so very often. I have been trying to get 60% or more of my calories from fat. I have been using olive oil, coconut oil along with butter and animal fat. I was very happy.  My HDL cholesterol had increased from 40 to 42. My LDL dropped a little from 135 to 127. My doctor was surprised that my Triglycerides fall to 97 from 136. He was very pleased with my progress. My blood pressure was good 118/84.

My doctor then lifted his brows, almost asking, “You have lost 30 pounds. The last time you were at this weight was 6 years ago.” Then after pausing for a moment, he asked “What have you been doing?” I told him that since I had last seen him, I had been on a low carb – high fat, no nightshades and no grains. He asked, “You mean no breads or cereals?” I answered that yes, it meant no breads or cereals. He asked what my typical breakfast looked like. I told him that it could be bacon or sausage, an egg, sautéed broccoli, 3 oz. of yogurt with 2 teaspoons of ground flax seed and bulletproof coffee. Explaining that bulletproof coffee for me was coffee with a tablespoon of coconut oil melted in it.

I explained to my doctor that I was trying to heal my stomach and that the weight loss was a fortunate side effect of the diet. Being my doctor, he was familiar with the stomach problems that I had been experiencing since last August. I proudly announced that my stomach, although not healed, was feeling much better. I also told him that I had stopped taking three of my prescribed medicines, namely the pain killers and acid reducer. I told him that I wanted to stop taking my other medicines as well.

My doctor was quite pleased with my overall results. I explained to him that this has been a miraculous journey for me, that I now have more energy than I ever had before. He remembered when I had to walk with a cane because of my arthritis and neuropathy, but I assured him that I now walk for miles. I even bragged to him that I went on a 7 mile hike with my son.

He was excited for me and told me he looks forward to seeing my progress in August. I am looking forward to that visit as well. I feel like a new person. I have been given a new chance at an incredible life. Life is precious and fleeting. I do not want to take it for granted ever again. I have found my new medicine – it comes on my plate. What I put into my body matters. Listening to my body is important. Pain is a body’s way of saying something is wrong. Doctors are usually great at treating symptoms of problems, but I think it is more important to go to the root cause. My body speaks and I am listening.

Are bananas gluten free?

There's a debate brewing as to whether bananas are gluten free. So are they? Kinda sorta with a more detailed explanation needed. While bananas do not have any gluten in them, a person with Celiac Disease or gluten intolerance may have issues with them. There's two reasons for this.

Reason #1. Bananas contain a protein called "lectin", which is also found in many “night shade” foods such as potatoes, eggplant, and tomatoes. Some individuals with Celiac or gluten intolerance have trouble with "night shade" foods. Lectin is similar to gluten in that it can create an autoimmune response as the body cannot always differentiate between lectin with gluten. It's to the point where some researchers speculate that gluten sensitivity is actually a lectin allergy. Further, many "night shade" foods, including bananas, have been processed with GMOs containing lectin, thereby causing gluten-sensitivity type symptoms.

Reason #2: Bananas also contain a protein called "chitinase", which requires a specific enzyme to break it down once consumed. If this protein is not broken down, abdominal pain or other gastrointestinal discomfort may result. Someone with Celiac Disease has a compromised intestinal system already and does not have the enzyme needed to break down this protein. In addition to the gastrointestinal symptoms, some people experience flushing of skin, headaches, heart palpitations, skin rashes, and numbness or tingling of the mouth. Symptoms occur quickly ... perhaps even moments or a few hours after consuming a food with lectin or chitinase. Just like lectin, chitinase can also trigger an autoimmune response.
Want to know more, check out GlutenHatesme.com. 

A Walk in the Park

   I was on vacation this week and had the opportunity to take an extensive walk in our local canal park. Our canal park features Holley Falls, Salt Port pond, a playground, pavilions and grass areas for picnics and sunning. There is also a gazebo that features music on Friday nights in July. I have been in various parts of the park before but I took advantage of my renewing health and walked the major paths in and around the canal park.

   The length of the trails that I walked was 3.24 miles. My son tells me that it would be rated a moderate to strenuous hike. Except for a small portion on the actual canal, the rest of the trails are hilly. He belongs to a hiking group and visits various parks and trails in Western NY. I sometimes accompany him as his guest. I am slowly building up my strength and stamina for these adventures.

   Exercise is important. Even though my current diet was not purposed for weight loss, I am taking advantage of this wonderful side effect. I find that losing additional weight has been easier when I exercise. There have been occasions where hiking with my son wipes out all the calorie intake I had prior to the hike. This helps to speed up my metabolism, strengthen my muscles and add to my energy.

   I am fortunate to live in an area with lots of green space. Not only do we have parks in many of the towns, there are trails that follow abandoned railway lines. These create segmented paths between roads establishing very visible start and end points.

   Walking the greenways is a calm and relaxing way to exercise. I enjoy looking at all the different types of plants and trees along the path. The sounds of nature surround you. Whether walking alone or with others, you still get the benefits of the creations that abound. It is nice to feel the breeze when it kicks up as it rustles through the leaves. I may even be fortunate enough to see some wildlife.

   So put on your most comfortable shoes and take a walk. It will be good for your health. It doesn’t have to be a long walk. If you are not use to walking, then start slow and work your way up. Walk for 10 minutes and then turn around. Do that for a week, then increase the time to 15 minutes out and 15 back. Before you know it, you will have reached the 30 minutes of daily exercise recommended by most health practitioners. Even if it isn’t every day, you can work up to that too.

   See you on the trails.

Bright Salad

Bright Salad is a fruitiful, beautiful salad. This is great for a desert or when you want something sweet.

This serves 4 with a calorie count of 66 per serving.

1 cup fresh pineapple chunks

½ of a small to medium cantaloupe melon, cut into chucks
1 cup fresh sliced strawberries
2 tbsp shredded coconut

Mix it all in a bowl, serve and enjoy. It’s simple, clean, bright and delicious. If it isn’t bright enough for you, you can sprinkle on some lime juice.

Per serving:

Calories: 66
Total Fat: 1.1g
   Sat. Fat: 0.8g
Sodium: 12.4mg
Carbs: 14.6g
   Fiber: 2.3g
   Sugars: 11.7g
Protein: 1.2g

Nutrient information obtained from LoseIt! app, recipe builder. I love the LoseIt! app.

Eating Well - Low Carb and Without Grains

I am often asked, and sometimes volunteer, what I eat on my diet. Of course I eat a variety of things. At first, the thought of eating without grains is foreign to eating a Standard American Diet which stresses carbs from grains, breads and cereals. So what else is there?  The next time you are at your market, stand in the middle of the produce section and look around. If you are at a large supermarket like Tops or Wegmans, you will see a vast array of fresh vegetables and fruits. These have carbs but they are usually low glycemic. Your meat section is another area that is generally grain free unless it is prepared and breaded. Frozen vegetables and fruits are another area to add to your diet. Also, the bulk foods area offers many nuts and mixtures that are delightful sources of good fats and proteins.

Breakfast is my favorite meal of the day. I enjoy the standard bacon (2 slices) and one egg breakfast except instead of potato and toast, I eat mine with sautéed broccoli and cauliflower (1cup each sautéed in 1tbsp of salted butter, with dried minced garlic and salt added). This adds bulk and slow carbs to the breakfast. I usually drink a 16oz glass of detox water (2oz Lemon Juice, 1oz Lime Juice, two packets of Splenda and 13oz of water). I also have a cup of coffee, This would seem like a lot, but the total nutrition for this particular breakfast, according to my LoseIt! app, is: Total Calories = 329, Fat = 24.6g (12.1g saturated), Cholesterol = 268.3mg, Sodium = 581.1mg, Carbohydrates = 10.8g (Fiber 5g, Sugar 1g, Net Carbs = 5.8g), Protein = 17.7g. You can lower these even more by using unsalted butter or olive oil, substitute turkey bacon and egg substitute. You can enjoy a satisfying meal that has little calories and is filling.

Another wonderful breakfast I enjoy is sautéed cabbage and vegetables. I usually slice up 4 – 6 cups of Savoy cabbage. I slice snow peas lengthwise into strips that complement the cabbage. I add carrot matchsticks, I also add small zucchini squash cut into matchsticks and shredded red or purple cabbage. I use a garlic and herb sautéing butter which adds wonderful flavor. I may add baby kale at the end and finish it with a sprinkling of lime juice. This makes it bright. For a protein component, I might add ham, sausage or chicken. A plate full of this goodness ranges from 200 to 300 calories, is delicious and satisfying.

Bullet-proof Coffee is coffee with 1tbsp coconut oil or butter added. I use coconut oil. My 16oz thermos of coffee, creamer and zero calorie sweetener with the coconut oil is 165 calories. As coconut oil is mostly medium chain triglycerides that are processed in the liver into ketones, it is great at staving off hunger.

My lunch can consist of 8 cups of fresh baby spinach / baby kale mix that is cooked down with minced garlic and onion in olive oil on top of turkey sausage. This is just under 200 calories. I usually eat a fresh grapefruit for an additional 106 calories. This lunch gives me a good supply of omega 3 fatty acids, plenty of vitamins and minerals, and fiber. I usually have herbal tea with my lunch.

My dinner usually consists of a stir fry using fresh or frozen vegetables and usually steak tips or fajita beef. With about 4oz of meat, vegetables and oil to stir fry, a calorie total is around 450 calories. I will then add some fresh pineapple for the sweetness, fiber and the great enzymes within the pineapple, the ones that disallow its use in gelatin. This meal completes out about 550 calories. I usually have my detox water (0 calories).

You can see that I can get variety, good flavor, and rich nutrition without eating grains. With that being said, I do find it hard to get enough fiber, so I supplement my diet with psyllium and ground flax seed (I usually add 2tsp to 3oz of low fat yogurt). I also take a multivitamin each day. Many people put no faith in vitamins but I think it is a wonderful insurance policy to get a greater range of vitamins and minerals in my diet.

Put a label on it

So what are genetically modified foods and why are they controversial? GMO foods, as they are often called, refer to any plant or meat product that has its DNA artificially altered in a laboratory using genetic engineering methods not found in nature to introduce genes from other plants, animals, viruses, bacteria, or other foreign compounds into that food. While reasons for using these experimental methods vary, foods are often genetically modified to be pesticide resistant, or to introduce new crop traits such as those that would produce foods at a faster rate, in larger quantities, or to have a greater nutrient profile. Use of these techniques provide the food industry with far greater control over a food's genetic structure than previously afforded by methods such as selective breeding and mutation breeding. To date, most genetic modification of foods have primarily focused on cash crops in high demand by farmers such as wheat, corn, soybean, canola, and cotton seed oil.

The issue surrounding the safety of GMO foods first came about at a meeting of the Food and Agriculture Organization (FAO), the World Health Organization (WHO), and biotech representatives in 1990. Then in early 1996, the "substantial equivalence" concept was proposed in which the food industry was allowed to market and sell new GMO foods without any safety or toxicology tests as long as the GMO foods “were not too different in chemical composition to foods already on the market.” To decide whether a modified product is considered a substantial equivalent, the product is tested by the manufacturer (not an independent research body) for unexpected changes and only on a limited set of variables such as toxins, nutrients, or allergens known to be present in the unmodified food. If these limited tests did not show any significant difference between the modified and unmodified products, then no further food safety testing is required.  It is this very limited testing that serves as the public declaration of the safety of GMO foods for human consumption. And unlike the strict safety evaluations required for the approval of new drugs, no long term studies have been conducted on the long term effects of genetically engineered foods.

In addition to limited testing, labeling is also an issue. Namely, do you have the right to know what’s in a food before you consume it? While there was a time when we did not label foods with calorie, nutritional value, or common allergens, we do now. In fact, most consumers read labels and use this information every day to make healthy decisions about food choice. 

Now consider the following global statistic… while 61 countries representing over 40% of the world’s population including the entire European Union and China already label genetically-engineered foods, Vermont is the only state in the US currently requiring labeling. In addition, views of your favorite grocer varies. For example, Whole Foods Markets has made the decision to require labeling of all genetically modified foods they sell with labelling being implemented over the next few months, Wegmans Food Markets on the other hand has taken a "neutral stance" but essentially denying a consumer's the right to know. 

Ultimately, as a consumer the choice is yours. Do you or don’t you want to know what is in your food before you eat it? The simplest way to identify genetically modified foods  is to label it the same way as we do calories, nutrients, and allergens…and require your grocer to put a label on it! For more information, go to http://justlabelit.org/.

Here’s to good eating and good health!