Beware of High Fructose Corn Syrup

There are lots of ingredients in processed foods that I try to avoid, but the number one ingredient is high fructose corn syrup (HFCS). HFCS can be found in almost anything; from canned tomatoes to children's apple juice. Because corn is one of the most subsidized products in America, you can find this highly sweetened, processed product in just about everything. 


 In Mark Hyman's article "5 Reasons High Fructose Corn Syrup Will Kill You"(http://drhyman.com/blog/2011/05/13/5-reasons-high-fructose-corn-syrup-will-kill-you/) he shares, "the average American increased their consumption of HFCS (mostly from sugar sweetened drinks and processed food) from zero to over 60 pounds per person per year."This statistic is incredibly scary, because not only is HFCS highly processed but it is being put in just about anything, even in products that aren't necessarily supposed to be sweet.

     As I said earlier, HFCS can be found in so many packaged products because corn is highly subsidized by the government. This means that farmers get paid by the government (with our tax dollars) to grow corn, most of which is genetically modified. Because there is so much corn being grown, it needs a place to go. So that is when it gets stuck in almost all food products. In fact corn can be found in around 70% of products in an average grocery store.


HFCS is a cheap, highly processed form of sugar (fructose). It is also highly concentrated which can cause your blood sugar to spike. Our bodies digest/absorb fructose differently than we do other natural sugars. So when we eat too much of it in concentrated forms it can cause problems in our bodies. Just like any type of added sugar, it should be limited in our diets but limiting added sugars can be difficult to do when HFCS is in just about every packaged product. 

    
     Avoiding HFCS can be easy, as long as you ALWAYS check the ingredient list. Even if you don't think a product would have HFCS in it, check, because it's surprising the things that they can put it in. I would highly encourage you to avoid HFCS at all costs, not only because it's harmful to your body but because the more we avoid it, the quicker companies will stop trying to sneak it into our food. So take a step to improving your health, and back away from the high fructose corn syrup, it will be worth it!

What Is Gluten and Should You Be Eating It?

You could easily say that a "gluten-free" diet has become a trendy thing to do, but is it really a diet that people should follow? Is it something that should be adopted by everyone? Should you really spend ten dollars for a little loaf of gluten free bread? And what even is gluten, and why is it so "bad"?

Many people that are on a gluten-free diet don't even know what gluten is, and why it is supposedly bad for you. This Jimmy Kimmel video sums up most people's idea of what gluten is...

https://www.youtube.com/watch?v=AdJFE1sp4Fw

Unfortunately, this video is quite accurate of the general knowledge gluten. Most people don't understand why they are not eating it, and this can be dangerous for people to cut something out of their diet without full research and understanding.

    So what is gluten, and is it really necessary to eliminate it from your diet?




Gluten is a protein that is found in some grains (primarily wheat) which provides stretch and binding in the product the grain is in. Unfortunately, gluten can often get added to almost anything to provide texture and consistency so it can be difficult to identify what contains gluten.



    Now that you know what gluten is, should you give it up?

The main reason people should eliminate gluten from their diet is not because it is "bad" or unhealthy but because of how their body reacts to it. Many people have a sensitivity or intolerance to gluten, which can result in many different ailments (digestive problems, fatigue, hormone imbalances, migraines, poor skin health, inflammation, mood swings). If you are having any sort of health problem, like the ones I mentioned, then you may have a problem digesting gluten. There are lots of people that once they eliminate gluten from their diet, feel much better and realize that their bodies perform much better without gluten. There are a few different tests that you can get done to see if your body is sensitive to gluten, or you can just completely eliminate it for a few months, then introduce it back into your diet to see how your body reacts.

    Is a gluten-free diet healthier?

There are so many gluten-free products that are marketed as being healthy, or better for you. While the actual product may possibly contain "good for you" ingredients, it isn't the "gluten-free" aspect that makes it healthy. For some people, gluten-free products may digest better and help them feel better but for most people gluten doesn't have a large impact on their overall health. Many gluten-free products are assumed to be healthy, resulting in people overeating them. So just because a product is gluten-free it doesn't mean that you can eat limitless amounts of it. A gluten-free cookie is still a cookie.

Gluten-free products often times contain ingredients that are more nutritious than a product containing gluten. Most of these products replace gluten with healthy ingredients. For example, the gluten may be replaced with flax, or chia seeds causing the product to have added health benefits. But at the same time, a gluten-free product may contain ingredients that are just as unhealthy as the glutenous version. That is why it is very important to look at the ingredients!

    How do you know if a gluten-free product is actually free of gluten?

Companies that market a product as gluten-free must actually be completely free of gluten. These products are carefully regulated to ensure that it doesn't contain gluten. There are some products that are naturally gluten-free, but through processing gluten is introduced. Oats are a great example of this. Naturally, oats are gluten-free but because of the processing, gluten is introduced and the oats become glutenous. This is when buying oats that are packaged saying they are gluten-free is necessary if you're following a gluten-free diet.

    Final thoughts on gluten...

For most people gluten does not have a large impact on their overall health. But for some people, avoiding gluten may be helpful. If you're considering giving up gluten, do some research and make sure that you fully understand what it is and how if effects you. When it comes to buying gluten-free be aware of marketing ploys that may take advantage of the "gluten-free trend" to make a product seem healthier when it really may not be. Always check the ingredient list before believing anything you may see on the front of a product.

I personally avoid gluten because I am slightly sensitive to it, and I feel my best when I avoid it. But for some people this may not be true. Like most all things, it varies for each person. Just remember that gluten itself is not unhealthy, it is a person's digestion of gluten that may be the cause of a person's bad overall health.

But also, like any "diet" if you're making a conscious effort to read labels, think before you eat, and be cautious of the food you're putting in your body that is all that really matters. Fruits and vegetables are all gluten-free, so if following a gluten-free diet means you're eating more fruits and vegetables then keep it up!



**Celiac disease is quite different than an intolerance or sensitivity to gluten and can be very serious. It is a completely different subject, so if you think that you may have celiac disease, definitely go talk to your doctor!

Things I Loved In June

June flew by so fast, but it brought many new favorites that I want to share with you! This month was mostly spent at school and spending time with family. Can't believe it's over, I'm but excited for July!

So here are some things that I've been loving in June:

• Glass straws

I had alway thought about getting/using glass straws because I think they are so useful and environmental-friendly. I bought two from ManyMinis's store on Etsy, they were fairly cheap and I just love them! I love how they are reusable and are made out of something other than plastic.

• Cold Brewed Tea/Green Tea

Because it's been so hot, drinking hot tea is not very enjoyable. So I've been putting two green tea bags in a large mason jar full of water and letting it steep overnight. I love drinking it throughout the day, it's so refreshing and green tea is so good for you!

I've also been loving these two types of green tea, Bigelow's Green Tea with Lemon and Target's Lemon Ginger Green Tea, they are both delicious! 

• Quinoa

I had never really gotten into eating quinoa until this month. We made some in class one day, and ever since then I can't stop eating it, it is so good with just about everything! I buy it in bulk, and that seems to be the cheapest way to purchase it. Throw it in salads, or use it instead of oatmeal, or as a base for a mexican dish (instead of rice). Yummmm!

• RAW Apple Cider Vinegar

I have always loved apple cider vinegar because of all the amazing health benefits, but I feel like this month I loved it even more! At the beginning of the month I got some BRAGG raw ACV and have almost hit the bottom of it. I try to take a shot of it everyday, or use it on a salad.

If you want to try a shot of ACV, make sure it is raw and you take about two tablespoons, also following it by something sweet, like juice is definitely recommended! 

• Not using the microwave

This month, I've tried to spend more time preparing food, and not "giving into" convenience  so I've been trying to not use the microwave as much as I can. This is definitely a challenge, but it makes me put more time and love into whatever I'm cooking, it also helps me to "get back to the basics." In doing this, I've been loving a stovetop tea pot to heat water for tea or anything else I need hot water for. 

• Farmer's Market

My local farmer's market has been in full swing this month, and I've been loving it! Every Saturday morning I go and get as much produce as I can to use for the week. My favorites have been kale, berries, tomatoes, potatoes, and cabbage.

• Dr. Bronner's Soap

In June, I've also been trying to use more natural skin care products, and this is one that I've fallen in love with! Dr. Bronner's "Magical Soap" can be used for just about anything, from washing your hair to washing your dishes or clothes. Trader Joe's sells it for a great price, so I've been using that almost everyday this month. 

• Coconut Oil

Coconut Oil is an amazing completely natural moisturizer. It is pretty cheap and you only need a tiny bit on you lips, legs, or even hair. 

• My Beef With Meat by Rip Esselstyn

I am not a huge reader, but have been trying to read more this month. While on vacation, I read this book and absolutely loved it! I definitely recommend it to anyone that is considering giving up animal products, or someone that is trying/wanting to eat a more plant-based diet. It is a very eye-opening book that really makes you re-think what you're eating.

• Forks Over Knives

If you love documentaries as much as me, then you should check this one out. I would definitely say that this documentary is so powerful and one of the best I've ever seen. It is on Netflix, and it is filled with information regarding the benefits of eating a plant-based diet. It discusses The China Study which is one of the most comprehensive studies of nutrition ever conducted and is filled with information and also the results from the study. 

• Culinary School

June was mostly spent at school, and that is totally fine with me! I've been doing a summer program that will certify me as a Natural Chef, and its been so much fun! We've been learning not only basic cooking skills, but also using a holistic approach to food as well as using local ingredients. If you want to read more about the program check out this link

 

Refreshing Mint Lemonade

It's summer time, which means it is hot hot hot! I have a beautiful mint plant that is in full swing and I wanted to make a drink using the mint, so I made this delicious and refreshing lemonade. This is the perfect drink for a summer day, and lemon and mint are two great detoxifiers! So not only are you getting something to sip on, but you're also helping your body out.

For three servings, all you'll need is...

Two lemons
Three to four springs of fresh mint
Three to four fresh stevia leaves (or your preferred sweetener, but I definitely recommend organic Stevia either in the liquid or powdered form)





First . . . squeeze your two lemons.

 Then . . . wash your mint leaves and set them on a plate.

Using a fork . . . "mash" the leaves to release their flavor.

Place them in the bottom of the container you're going to be using.

Do the same with the stevia leaves . . .

Add in the lemon juice . . .

Add water to the rest of the container (about a liter) and shake it up to combine everything . . .

Lastly, the most important step . . . set it in the refrigerator overnight to enhance the flavors.

Now you have a nice refreshing drink to enjoy!

Deciphering the Food Label

Sometimes picking up a food product and trying to read the food label can be very confusing. Many people don't know what to look for, or what everything means and then end up choosing foods that may not be very healthy. I thought I'd share with you guys what I look for, and what I think are the main things you should look at when reading a food label. Here are a few things you should take a look at when checking out a food label:

**Start at the top (servings per container)...

Many food products are packaged to look like they are one serving size, when really it may be several. Take a look at the serving size, as well as the servings per package. The servings per package will let you know how many people/servings is in the whole package.

Example: This item has two servings that are one cup each. So this item is two cups, and is meant for two servings.

**Look at the fat (saturated and trans fat/calories from fat)...

Once I know how many servings are in the package, as well as the serving size, I'll look at the fat. In my opinion this is one of the most important places on the actual label to look, especially the saturated and trans fat. Saturated fat and trans fats are the two worst fats that you can eat, so the lower the number the better. Trans fats should be as close to 0 as possible, and saturated fats should be well under 5g.

Another important thing to look at is calories from fat. This number should be about a third of the total calories. This number isn't the most important, but it's good to glance at.

**Sodium:

Most packaged foods have lots of sodium, so when looking at this just focus on small numbers. Don't try to worry about memorizing a specific number, just make sure it is small (around 400 mg). Also, take a look at the % Daily Value for this as well to see what the percentage of sodium in a serving is of the recommended daily amount. If you eat about five meals a day, this number should be less than 20% of your daily value.

**Ingredients:

By far, the ingredients's list is the most important thing to look at. Sometimes I only look at the ingredients and that's enough for me to know whether or not the product is something I want to buy. I used to look at the amount of sugar on the food label, but found that if you look at the ingredients and see that there is no added sugar, then the amount of sugar in the product is usually natural, and not added in.

Some key words to avoid in the ingredients list are:

     high fructose corn syrup or any thing with the word 'sugar', hydrogenated/partially hydrogenated oils (AKA trans fats), caramel coloring or food dyes, aspartame or anything ending in -ose (artificial sweeteners), carrageenan, lecithin, monosodium glutamate, hydrolyzed vegetable protein

Examples:

This is an ingredient's list for a Fiber One bar. As you can see, this list is super long and contains ingredients that I've never even heard of. In other words, this isn't the best option for a "healthy" snack bar.

Again this has a super long ingredient list, and key words to avoid like "monosodium glutamate," "hydrolyzed vegetable protein," "corn syrup," "caramel coloring," " yellow 5" 

Who knew that there would be high fructose corn syrup in tomatoes?!

Words in the ingredient's list should be words that are familiar, and that you can identify. If you don't recognize what the ingredient is, then you probably shouldn't be putting it into your body. Look for a short ingredient list, with only a few items.....just remember: the fewer, the better.


Key things to remember when grocery shopping, and trying to decipher the food label:

1. See how many actual servings are in the package (especially for snack foods)

2. Make sure the saturated and trans fats are small numbers, or as close to 0 as possible

3. Look at the calories from fat, and aim for less than a third fat calories from total calories

4. Take a look at the sodium, and again aim for a low number close to 400 mg

5. If you're in a rush, at least look at the ingredients and try to avoid ingredients you don't recognize, or can't pronounce

The Laughing Seed | Restaurant Review | Asheville, NC

Have you ever eaten something that was so wonderful, you knew that you'd never forget it....not only the meal, but the atmosphere or events that were taking place while eating it? I call these "life meals." I love asking people what their life meals are, because I feel like it really helps me to understand that person.

For a while, my "life meal" was a vegetarian sandwich I had in New York City, followed by a huge slice of tiramisu. It was one of those meals that was so good I knew I wouldn't forget it. But last week, my life meal changed...

My sister and I drove to Asheville to go to a concert, but before the concert, we stopped by a restaurant called The Laughing Seed to get some dinner. The Laughing Seed is almost all vegetarian, vegan and/or gluten free. The menu was filled with so many different options, from salads to soups, raw dishes to cooked, cocktails to beer, Indian to Mexican cuisine, so deciding what to order took quite some time. I finally decided on a raw dish that was both vegan and gluten free. It was called The Dragon Bowl, here is the description from their menu...

Dragon Bowl $12 (V, GF)

An all-raw version of our Harmony Bowl. A layer of cauliflower/nut rice, an assortment of seasonal vegetables, arugula, avocado, and sunflower seed/beet pate topped with housemade kim chee and our organic purple kraut. Served with miso-tahini sauce.

I loved being able to order straight from the menu and not have to ask for no meat, or no cheese. As soon as they brought out my food I was so excited, it looked beautiful and smelled amazing. I of course took photos, because even before eating it I knew this was my new life meal and I didn't want to forget it. It was delicious and I can't wait to go back and order it again. 

 

My sister, who isn't vegetarian or gluten free ordered the Tico Taco Salad (A bed of organic mixed greens topped with black beans, shredded Jack cheese, our grilled spiced crumbled Tico tofu, salsa, brown rice, guacamole. cherry tomatoes, red onion, and fresh jalapenos. Served with organic blue corn chips) and a blueberry pineapple mixed drink. She said that it was also amazing, and she was definitely just as pleased with her meal as I was with mine. 

The Laughing Seed in general was an amazing restaurant and if you're ever near Asheville I highly recommend you try it out! The ambiance was so relaxing, filled with flowers and twinkle lights. The service was great, the food was perfect, and I will definitely remember it for a very long time. The link to the website is http://laughingseed.jackofthewood.com 

A Better Way to Enjoy A Bowl of Noodles

I absolutely love a big bowl of noodles. It's such a great base for almost any kind of flavor you're wanting. They take on the flavors of whatever sauce, broth, or extras you add into them. But often times a big bowl of noodles can also be a big bowl of refined, nutrient lacking, processed calories. Today I'm going to share with you how to make a big bowl of nutrient packed, fresh, raw, healthy noodles.

This is how......

I got this spiralizer for Christmas this past year, and have been loving it! You can find these on Amazon, or other kitchen supply stores. You can buy them for as little as twenty-five dollars. They are very easy to clean by just wiping it down with a wet cloth. Also, you can spiralize almost anything. My favorites are zucchini, carrots, apples, beets, and sweet potatoes. This particular spiralizer comes with three blades, two noodle blades (one is for thick noodles, the other is for thin) and one for circular slicing. So this is how you use this awesome contraption: 

First start off with the fruit or vegetable you'd like to turn into noodles.....I love using zucchini. 

Then, cut off both ends so they are flat..

Next, place on end of the vegetable on the blade..

And place the other end on the side with the spikes..

It should look a little something like this..

Now it's time to spiralize! Simple push in and turn the handle to start cutting the vegetable into noodles..

And voilà, noodles!

They are nice and curly, and look just like noodles!

Do they taste exactly like noodles? No, but they are a great alternative to regular noodles. If you are trying to eat less processed foods this is a great way to do that. You still are getting the noodle texture, but getting more nutrients and less calories by using a spiralizer. These noodles can then be sautéed, heated, added into salads, and of course topped with all different sauces or toppings. This is a great base because the zucchini has such a neutral flavor it is easy to add whatever you'd like! 

I highly recommend buying a spiralizer to add to your kitchen gadgets! They are quite useful and a great tool to eating cleaner, and healthier. Here are a few links where you can purchase them..

http://www.amazon.com/Essential-Spiralizer-Tri-Blade-Spiral-Vegetable/dp/B006THC75E/ref=sr_1_4?ie=UTF8&qid=1397532322&sr=8-4&keywords=spiralizer

http://www.amazon.com/Epica-Manual-Multi-Blade-Spiral-Vegetable/dp/B009UEWLMW/ref=sr_1_12?ie=UTF8&qid=1397532322&sr=8-12&keywords=spiralizer