Soy V Dairy

The soy v dairy debate has been going on for quite some time now, yet I still find many people (as well as myself to feel so conflicted by the topic).  You see more and more other alternatives for dairy options but are those options really any better, specifically for people who don't have a harsh lactose intolerance...

It is widely believed that everyone is lactose intolerant it just depends on what effects each person can physically feel.  Mammals typically shouldn't consume lactose after the age of 5, due to weening from the mother's milk.

"Most mammals normally become lactose intolerant after weaning, but some human populations have developed lactase persistence, in which lactase production continues into adulthood. It is estimated that 75% of adults worldwide show some decrease in lactase activity during adulthood.^[5] The frequency of decreased lactase activity ranges from 5% in northern Europe through 71% for Sicily to more than 90% in some African and Asian countries.^[6] This distribution is now thought to have been caused by recent natural selection favouring lactase persistent individuals in cultures that rely on dairy products.^[7] While it was first thought that this would mean that populations in Europe, India, and Africa had high frequencies of lactase persistence because of a particular mutation, it has now been shown that lactase persistence is caused by several independently occurring mutations.<sup>[8]"

SO even if you have physically feelings from lactose or want to steer away from dairy completely, is soy a good options?  Places like Starbucks and restaurants only serve a soy option as their nondairy option...but is this better?  I would say no.  You are better off not having either or the dairy actually.  At home you can control your options like making your own mylk, like I discussed in previous posts or buying almond milk or other nut milk alternatives.  WHen you are out and the only option to a nondairy source is soy...stay away.  Here is why...

http://www.optimumchoices.com/Soy.htm
http://www.foodrenegade.com/dangers-of-soy/
http://www.healthxchange.com.sg/healthyliving/DietandNutrition/Pages/Soy-Vs-Dairy.aspx</sup>

Blissmo Box

In a previous post I talked about how important it is to have healthy snacks on hand and featured a company you can hire to do this for you...I would like to feature another one of those companies today. What is better about this company is that there is a deal for it going on through Gather Green.  

Go to gather green and get a great deal on a 2 month subscription to heathy eco friendly products to your doorstep from Blissmo.  Each delivery you can to pick a topic from samples like: snacks, bathroom, kitchen, etc.  What you pick doesn't necessarily have to be food related, the commonality is that each option is eco friendly.  Blissmo also sells their own daily deals too of products and companies they are proud to support.

For example today's deal features a clock that is powered by water.

First head to Gather Green to purchase your coupon.

Then register at Blissmo and pick your box!

Bush Heads

Remember those obnoxious infomercials talking about growing your own Chia Pet, Chia Head or Chia whatever the next ridiculous thing they wanted to come up with to grow!?!?  Well, did you know that those seeds from the Chia plant are actually super nutritious for you and you should have them as a staple in your diet...like yesterday!?

Do these look familiar?

You might have seen overly priced juiced bottled up with seeds in them at health food stores.  Well those seeds are chia seeds and you can make your own chia drinks and chia (fill in the blank) for fractions of the cost and sugar as those drinks!

Before we get into some fun ways to use Chia seeds, read here on the health benefits of Chia Seeds!

-Bulk up a recipe without the saturated fats by using Chia Seeds.  Take 1 TBS of Chia Seeds soak them 1/4 cup water for a couple hours (I put in frig overnight) and the Chia Seeds soak up all of the water creating low calorie density for a recipe.
-Put them into your water for a new spin on plan water.  Try adding a splash of lemon, or mint, or cucumber to go along with it
-Make your own jam!  Take 1 cup frozen berries (dethawed).  Add 1 TBS Chia Seeds plus 2 TBS water, soak overnight.  Instant Jam.
-Add them to your smoothies, add them to your oats, sprinkle them on salads....the options are endless.

Sorry if I now have the Cha Cha Cha song stuck in your head...well, maybe I do now :-)

PS You can buy Chia seeds at health good stores and many different options online...just type in Chia Seeds in google.

Health-ifying Recipes

Baked Good can often seem less caloric than they actually are...

For example take something labeled Zucchini Bread, because of the vegetable in the title it seems like it could be nutritious for the body.  Well what if I told you a normal recipe for Zucchini Bread looked something like this...(source)  What blows my mind the most is that it is from the food network channel.  Just because things are shoved in our faces (in media) does not mean it is good for you and you should do it...just saying :-)

• 3 1/4 cups all-purpose flour
• 1 1/2 teaspoons salt
• 1 teaspoon ground nutmeg
• 2 teaspoons baking soda
• 1 teaspoon ground cinnamon
• 3 cups sugar
• 1 cup vegetable oil
• 4 eggs, beaten
• 1/3 cup water
• 2 cups grated zucchini
• 1 teaspoon lemon juice
• 1 cup chopped walnuts or pecans

Look at how much SUGAR AND OIL are in this recipe!!!

If you take some of the pointers I mentioned in the post before this about, healthy swaps and protein replacements, we can make this recipe a whole lot healthier without missing any of the flavor.

This recipe can also be labeled as dairy free, gluten free, grain free and heck lets say meat free too ;-)

I want to first go over the swaps and then at the end I will list the recipe (incase there is confusion during the swap explanation).  

1. First we have all purpose flour...If its white, get it out of your LIFE!  A better substitution is almond flour, garbanzo bean flour, or if you are into the grain thing than oat flour works well (try and stick to gluten free).

2. The salt can be reduced...no need for all the extra sodium

3. Baking Soda...KEEP...we need this sucker to rise!

4. Cinnamon KEEP!  I put cinnamon in EVERYTHING!!!!

5. 3 cups sugar...OMG...lets all have diabetes just from this bread alone.  Some great swaps for this is to use Truvia (it is stevia but has the texture of sugar so it can help in the construction of the cake).  Other nice swaps are honey, agave or banana or a combination of whichever

6. 1 cup oil!!!!!!!  How about we reduce that to tablespoons...no need for all that oil to clog the arteries.  Plus to keep the moisture in the bread some nice swap moisture ideas are banana, unsweetened applesauce, or cottage cheese if you are okay with dairy.

7. 4 eggs....we like eggs, even the egg yoke!  Lets keep those but reduce the number, no need for extra calories....moderation people

8. Water...as silly as this sounds...even though this provides no calories to the bread it isn't even necessary.  If there is ever anything that needs an extra liquid to get things moving, I will pour in some unsweetened almond milk.  Adds a little flavor without adding too many calories.

9. 2 cups zucchini...YES KEEEP!!!!  WE LOVE VEGETABLES!

10. Lemon Juice...optional

11. 1 cup nuts is a little excessive.  I will list this as optional...but lets reduce the amount to maybe a 1/4 cup

Healthy Zucchini Bread

1 1/2 cups almond flour (or 1 cup almond flour and 1/2 cup unflavored protein powder)

1 1/2 teaspoons baking soda

1/2 teaspoon salt

1 teaspoon cinnamon

1 cup grated zucchini, water squeezed out (you can simple use a cheese grater)

2 eggs plus 2 egg whites

3 Tablespoons Truvia, Agave or Honey

1 banana, mashed

1 tablespoon coconut oil, melted

Preheat oven to 350 degrees

-Coconut Oil spray two mini bread loaf pans or muffin tins

-Combine dry ingredients in a small bowl and set aside

-Combine wet ingredients (not zucchini) and beat with hand or hand mixer for a couple minute

-Add zucchini and mix until combined

-Pour dry ingredients into wet and mix (I like to pour a little, then stir, then alternate pour and stirring until bowl is empty)

-Pour batter into pans

-Bake for 32-35 minutes until a toothpick comes out clean. (muffins will take a shorter amount of time: try 15-20min)

-Remove from oven and cool

***If you would like to make this recipe chocolate then add 2 TBS Cacao Powder and replace the unflavored protein with chocolate protein)

Protein Tease

Hi all!

I hope everyone enjoyed their holiday weekend!  I'm sure we all enjoyed some fun, friends, laughter and good food!  Maybe a little too much 'good' food! :-)  Life is meant to be enjoyed, so if that means you enjoy and indulge a little hear and there on good food, don't sweat it...just make sure you back on track and sweat, literally!!!

Speaking of indulging on 'good' food...did you know that you can enjoy those delicious tasting foods and cut the calories without cutting the taste.  Later this week I'm going to share some recipes that I have come across that truly are delicious, if not better than the original.  From breads, to muffins, to ice cream, to parfaits, etc.

In the mean time, try experimenting yourself.

Replace Milk with unsweetened vanilla or chocolate almond milk
Instead of oil, try applesauce
Replace Eggs with Soaked Chia Seeds
Instead of Butter try coconut oil
Replace Cream Cheese with Greek Yogurt or Cottage Cheese
Instead of Wheat Flour try Coconut Flour or Almond Flour or even Protein Powder!

There are so many options and all of these options will lower the calories and bump up the protein!

Don't allow Labor Day to be the last hooray of bathing suit season.  Every day should feel like bathing suit season.  Feel good about your body and keep up the great work!  No winter hibernation!

Nuts about Mylk

Are you on the nut mylk band wagon!?!  Are you interested in trying nut mylk?  Are you sick of buying nut mylk?  Are you wondering why I am typing mylk and not milk?

It seems as though everyone is buying nondairy alternatives as a 'milk' beverage of choice!  It is something that has been going on for awhile but it seems that more and more stores and restaurants are having nondairy milk alternatives.  If you are someone who is buying and drinking nondairy milk, such as almond mylk I recommend you try making it on your own because it is super easy and cheaper.

To answer the mylk and not milk question before I move on...I spell milk when referring to a nondairy milk as mylk because it is a way to differentiate dairy v. nondairy...that's all...nothing more fancy or deeper meaning than that!

To make nut mylk (in this case lets work with almonds).  I recommend buying raw almonds.  That way they are pure, having been roasted, dried, salted, smoked, sugared, etc...

You can make any amount of nut mylk you want at a time, just keep in mind the ration of nuts to water will be 1:2 cups.

If you can I also recommend using alkaline water or reverse osmosis water...just to be more pure and balancing for the body.

****If you do not have a nut bag you will need to purchase one...or cheese clothe

1. First get your nuts.  Lets just work with a simple 1 cup of raw almonds.  First you need to soak your nuts for at least 4 hours.  I recommend just soaking them in the frig the night before.  To soak, place nuts in a bowl with enough water to cover the nuts.
2. After your nuts have been soaked rise them off.
3. (some people like to peel their nuts but I don't find it necessary)
4. In a blender place the 1 cups of nuts with 2 cups of water.
5. At the very minimum I suggest adding a pinch of stevia and a pinch of salt.  If you want sweeter milk add in more stevia, or agave, maple syrup, molasses, honey etc (experiment with your taste preference).
6. Blend nuts on high for 1 minute.
7. Get container you will put your nut mylk in and cover the opening with the nut bag.
8. Pour nut mylk through nut bag to allow nut bag to catch the nut pulp.
9. Squeeze nut bag so make sure you get every last drop of goodness
10. Place nut mylk in frig and drink up.

Should last in frig for a few days.  You will notice separation...this does not mean it is bad, just shake it up before serving.  I find that mason jars work the best!

If you are someone who doesn't like to be wasteful there are plenty of recipes to use the nut pulp (aka almond flour) in...especially in healthy baked goods.  Yum!

Healthy Surprise

A surprise is one of those things that someone loves or someone hates...there really is no in between or gray area with someone's feelings towards surprises.  I know I would not appreciate a clown popping up from around the corner and surprising the living day lights out of me with a horn squeaking in my face.  What if I said I have a surprise for you that has a guaranteed positive reaction towards.  I mean I literally think it could make you like surprises for all of you who are surprise haters!!!!

Check it out...its a healthy, no hassle, comes to your front door, box of goodness.  Do I have you convinced yet!?!?!?!?!

HEALTHY SURPRISE

(or what I like to call, 'happiness in a box')

Everything is VEGAN, GLUTEN FREE and SOY FREE!

There are healthy snacks for every different pallet.  

Prices range from as low as $33/month up to $99/month plus free shipping!!!!

Even if this doesn't seem like a good idea or too many snacks for a home.  How about getting it for the office?  Too many offices have BAD BAD BAD snacks.  It is where most diet fails are seen.  Make that office a success and keep healthy snacks around for all to share!

Click on the here for a direct link to the different box options.

There is also a gift option if you don't want to subscribe monthly to the service.

Happy Surprise Snacking!

Pasta Alternatives

To keep a healthy diet and waist line, we have to make sure we eat in moderation....The Golden Rule.  One of the hardest macronutrients to keep under control is carbohydrates.  They are everywhere!!!  Even when you think something doesn't have carbohydrates, there usually are.  They like to surprise attack us which leads to a surprise attack increase on the scale...not good.  Keeping the carbs at bay, keeps the fat astray :-)  Moving on...

There are many alternatives to the carb loaded pasta dishes we all love and crave.  Some alternatives are as simple as just going to the market and picking up a new item, while others involve a little more elbow grease.  Lets touch on some of the easier options first.

A couple products I have come across that just take a little boiling water are:

Explore Asian Organic Black Bean Spaghetti

 

Check out the macronutrients listed for this great spaghetti alternative.  Only 16g of carbs per serving AND 20.5g of protein.  A double bonus, low carb and high protein.  You could literally eat this whole back of black bean spaghetti and eat as many carbs as a cup of whole wheat spaghetti.  If you do decide to get all crazy and eat the whole bag, please let me know I don't want me be near your back door ;-)

Another product that has gained huge popularity, mainly do to Hungry Girl, is the Shirataki Noodle.

 

This noodle is tofu based, which means you have to be okay with consuming soy in order to add this product to your grocery chart.  It has a funky smell, but quickly dissipates when washed and boiled.  This noodle alternative has no flavor, takes on the taste of what is made with it and has VERY low carbs...about 3g which is mainly fiber.  Another double bonus!  Both of these brands provide the same technique to use as a swap for pasta.  Here you can read up more on the first picture, Miracle Noodle.

Lastly there is a popular food in the raw food world called kelp noodles.

Again a very low to nonexistent carb alternative to the popular pasta noodle, however this product may be the one that takes the highest adjustment curve.  This noodle is crunchy.  It has no flavor but you have to be pre-warned that it has a little crunch to it...not like a chip crunch but a well done pasta type crunch.  Below is a picture of the noodles that might help you understand its texture.  

Definitely worth trying though...the palette likes variety!

Time for the elbow grease!!!!

Spaghetti Squash Noodles

Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.  Use a large spoon or fork to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the toppings of choice. Serve warm.

Zucchini Noodles (or any other fibrous vegetable...carrot, cucumber, etc)
Simply use a Julienne or Carrot/Skin Pealer to cut up the veggie to make noodles that resemble this:

You can also achieve the same string or ribbon pattern using a mandolin shredder!


Regardless of your pasta alternative, keep that golden rule in mind and happy low carb eating!

Allergies-Wheat

If you have noticed in some of the past posts there is a common similarity to them.  The posts have pin pointed wheat as a bad guy.  There is lots of research lately pointing to wheat as being a huge problem in the american diet.  Something that has turned into a staple, is what many people believe to be looked at as a desert...meaning it shouldn't be in your diet, if not at all.

For most people we do not feel a specific reaction to wheat or other common allergies.  If you think about it though doesn't it make sense that things a lot of people are allergic too probably aren't good for anyone's body. (common allergies such as: wheat, dairy and nuts to name a few).  

Here is a quick look at what wheat does to the body "Lets assume that we start with a normal digestive tract (which in itself is unusual). Than we over-consume wheat which contributes to bacterial or fungal dysbiosis. This results in a heightened intestinal immune response with degradation of the intestinal lining or leaky gut syndrome. This is followed by pancreatic dysfunction (insulin and digestive enzyme deficiency) and a susceptibility to parasitic infection followed by an inability to absorb micro-nutrients ultimately leading to degraded health, vitality and even chronic sickness and disease." Source

Even if it is for a few days, try taking wheat and its sisters out of your diet.  Pay close attention to how you feel, both mentally and physically.  Maybe wheat is something your body doesn't need either!

Whole30

Yes, lets talk about diets...not that whole existence these days seems to be overly populated by diets.  (Let me rephrase if you are looking for a diet to go on it can be overwhelming to weed through all the different ones and then there are those that just don't care and even those people know more than they want to know about certain diet names).

The one that seems to be the most talked about in the fitness world is the Paleo diet aka Caveman diet.  Yes go eat like a caveman, its the way we were intended to eat...(its a little more complex then that).  Basically think of yourself living 2.5 million years ago and figure out what to eat!  To adapt this to our reality it simply means eat a diet full of fish, grass-fed pasture raised meats, vegetables, fruit, fungi, roots and nuts.  DO NOT eat grains, legumes, dairy, salt, refined sugar and processed oils.  Can seem a little overwhelming right?!?

Thats where Whole30 comes into action.  It is a transformation based on the same scientific research as the paleo diet that lasts 30 days.  Its goal is, "Whole9’s original program designed to change your life in 30 days. Think of it as a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food. Since 2009, thousands of people have used our program as a jump-start to changing the way they eat for the rest of their lives."


Source

Simply speaking all you have to do is stick to whole foods.  Shop in the fresh produce isle and the butcher shop!

There is a huge following recently with Whole30 and free information on their website.

My favorite thing is that they have available a shopping list...pretty fool proof if you ask me!

The likeness of the Whole30 is that they aren't shoving down your throat that this is the way you should eat for the rest of your life.  There is understanding that you will want to have some SAD cheats, but following it for at least 30 days is a guarantee that your life will change...for the better!