Eat the Right Fats!

This is a great article! The total amount of fat you eat, whether high or low, isn't really the problem; what really matters is the type of fat you eat. There is a difference between "bad" fats (saturated and trans-fats) and "good" fats (monounsaturated and polyunsaturated fats) We actually need fat in our diets, in fact, we can't live without them. Fats are an important part of a healthy diet and they provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. However, I do understand that it's easy to get confused about good fats vs. bad fats. I hope this article will help shed some light; Eat The Right Fats!

As always, bon appétit!

Think Local



South of the James Market, Forest Hill Park
Richmond, VA



After a long and cold winter, spring is finally here and I couldn't be happier! Spring is one of my very favorite seasons and I’m so excited for all of the lovely things this season brings. I adore the return of birds and their serenades, the smell of fresh cut grass, longer days, and best of all, locally grown salad greens, asparagus, strawberries, and itty bitty potatoes!

Why local? Unlike corporate agriculture, family farms are run by people who live on the land and care deeply for it. They understand the importance of protecting the soil, and growing food for flavor (not shelf life.) The food is almost always weeks fresher than anything trucked in across state or national borders. Family farms help preserve cultural and family values with respect for hard work and a deep appreciation for the land. Local farmers who sell directly to consumers are able to cut out the middlemen. This allows them to make enough money to support their families and stay on the farm, doing the work they love. By supporting local farmers today, you can help ensure that there will be farms in your community tomorrow, and that future generations will have access to nourishing, flavorful and abundant food.

Best of all, local produce tastes better and is better for you. Why? Fresh produce loses nutrients quickly. In a weeklong (or more) delay from harvest to dinner table, plant cells shrink, and produce loses its vitality. Produce may have traveled surprisingly far to get to your grocery store, whereas food grown in your own community was probably picked within the past day or two. Buy Local and taste the difference!

I feel very lucky to live in a city that is large enough to offer an abundance of farmers markets, in addition to grocery stores that support local. Elwood Thompson's is a grocery store in Richmond that is committed to supporting local farmers. Not surprisingly, it's one of my favorite places to shop! Some grocers define local as 250 miles, but Ellwood is focused on offering products that are within 100 miles of their store. Better yet, every department in the store has local offerings. If you’re lucky enough to have a grocery store in your community that supports local, please support them!

As always, bon appétit!

Gluten Free; Celiac Disease or Gluten Intolerance?

“Gluten Free” is the new buzzword of the day! Fortunately, it has brought much needed awareness to the subject of gluten intolerance and Celiac Disease. Gluten is a protein found in wheat, rye, barley and unfortunately some oats. Okay, so you’re asking, what the heck is gluten? Gluten is what makes bread fluffy, soups thick, and baked goods soft and chewy.

One of the greatest blessings in my life was eliminating gluten from my diet. Up until that point, I struggled with extreme abdominal discomfort, lethargy, bloating, and a few extra pounds to boot! This was extremely frustrating because I’ve been a health and wellness enthusiast for many years. I mean seriously, I was working out like crazy and eating healthy food, yet despite my efforts I never felt quite right. Well, back to my original thought. The reason I say it’s a blessing is because Celiac disease and gluten intolerance are easily treatable by completely eliminating gluten from your diet. I must admit, initially this was difficult; but the good news is that every since I eliminated gluten from my diet, the changes I’ve experienced have been nothing short of remarkable. First, I dropped a full size without even trying, second, I’m not constantly bloated and tired. Best of all, I have more energy than ever! Many of my friends have expressed a genuine curiosity about gluten intolerance and this inspired me to open up and share more about this topic. Also, I want to point out that there is a difference between Celiac Disease, wheat allergy, and gluten intolerance. If images of self-deprivation are filling your mind right now, stop! The best part about a gluten-free diet is that you don’t have to feel deprived because giving up gluten opens the door to so many other amazing foods. As I’ve said on many occasions before, I think diet is a four letter word! More good news; the heighted awareness surrounding Celiac disease has inspired many more gluten-free products which are readily available in most grocery stores. A gluten-free diet is not a life sentence to food boredom! Quite the contrary, I’ve discovered there is a world of delicious and healthy foods out there that are gluten-free. Deprivation is for the birds; I love food (good food!) Okay, enough on that tangent! I’ll move on to my point.

First, I’ll start with Celiac disease. Here’s the nutshell version; Celiac disease can be defined as a permanent intolerance to wheat protein and related alcohol-soluble proteins found in rye and barley. Celiac disease occurs in genetically susceptible individuals who eat these proteins, leading to an autoimmune disease, where the body’s immune system starts attacking normal tissue. This condition continues as long as these food products are in the diet. The resulting inflammation of the small intestine results in the lack of assimilation of critical vitamins and minerals.

Next in line is wheat allergy; wheat allergy is not the same as Celiac Disease. Other problems occur in individuals with wheat allergy when they eat wheat and related proteins. Wheat allergy is one of the top eight food allergies in the United States. Allergic reactions after eating wheat may include reactions in the skin, mouth, lungs, and more often that not the GI tract. Symptoms of wheat allergy can include rash, wheezing, lip swelling, abdominal pain and diarrhea.

Now we have the next runner up, gluten intolerance! It is possible to be non-Celiac and still experience intolerance to gluten. Common symptoms with wheat or gluten intolerance may include gassiness, abdominal pain, abdominal distension, and diarrhea. These symptoms are usually short-lived (although annoying) do not necessarily cause permanent damage.

If you suspect you could be afflicted with any of the above, it is important to identify whether you have Celiac Disease, versus wheat allergy or gluten intolerance. Celiac disease, wheat allergy and gluten-intolerance are treated similarly, in that individuals with these conditions must remove wheat from their diet. It is important to note, however, that there is a difference between these three medical problems. Celiac disease is an autoimmune condition, where the body’s immune system starts attacking normal tissue, such as intestinal tissue, in response to eating gluten. While Celiac Disease, wheat allergy, and gluten-intolerance may be treated with similar diets, they are not the same conditions. It is very important to know which condition you may have. The person with Celiac Disease needs to monitor their diet carefully to avoid nutritional deficiencies and other autoimmune diseases. On the other hand, the symptoms from food allergies and intolerances resolve when the offending foods are removed from the diet.

The following link is an excellent resource:
http://glutenfreegoddess.blogspot.com/2009/04/gluten-free-cheat-sheet-how-to-go-g.html

March is National Nutrition Month!

With the first blush of spring already here, I’m super excited about all the fabulous summer fruits and vegetables on the way! Just in time for National Nutrition Month; the theme is "Eat Right with Color." This month join me in making healthy choices by incorporating a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy into your meals every day. This doesn’t require a major lifestyle change; simply start by making small improvements that, over time, add up to significant health benefits. National Nutrition Month is an annual campaign sponsored by the American Dietetic Association to promote nutrition awareness and education. The theme changes each year, but it always focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

Well, let’s get started with color. This year's theme, "Eat Right with Color," provides an easy way to focus on improving eating habits. Adding a splash of colorful seasonal foods provides your body with a rainbow of powerful nutrients! So, just think variety and color and you have a winning combination. One of my favorites is a tropical rainbow fruit salad; oranges, pink grapefruit, mango, papaya, kiwi, bananas, and grapes. Or how about a Greek inspired salad: field greens, tomatoes, red onion, chick peas, black olives and artichoke hearts.

This is also a great time of year to support “local.” On Saturday mornings, I shop at a farmers market near my home; I buy raw milk cheeses, along with fruits and vegetables from growers nearby. The offerings are fresh picked and in season. Just as important, I have the satisfaction of supporting local growers and helping the environment. The increase in farmers markets is helping consumers all over the country discover the flavors of local produce. Along with sales at roadside stands, family farmers sell products through cooperatives and in some chain supermarkets.

As always, bon appétit!

Boom Boom Burgers

If you haven't had a Boom Boom Burger yet, you’re in for a treat! Not only are their burgers delicious; all their ingredients are fresh and local. This is the kind of place I definitely want to support. Their beef is all grass-fed (which is more nutritious.) A major benefit of raising animals on pasture is that their products are healthier for you. The old saying “you are what you eat” is true for animals as well! Their bacon and cheeses are made at local farms and the bread is from the Flour Garden Bakery. The Flour Garden Bakery is locally owned and only the best ingredients are used to create fine, handcrafted breads. The bacon is from Polyface Farm; Polyface is a family owned, pasture-based, organic, local-market farm in Virginia's Shenandoah Valley. Boom Booms vision is inspiring; “Our vision is to enrich the lives of our neighbors, customers and employees through local, naturally fresh food and our holistic business model.”

The menu is simple and I think there’s something to be said for that. When I looked at the menu, I had my heart set on the BBQ Boom, but decided to go with the Boom Classic instead. The Boom Classic comes with Colby, grilled onion, BOOM sauce, and pickles for $8.00. I added bacon for an extra $2.00 and it was well worth it! First I’ll start by saying that the “BOOM sauce” should be renamed the “Boom Boom Wow Sauce!" This sauce was absolutely delicious and it was very difficult to maintain my lady-like composure and resist the urge to lick my fingers! The burgers are made fresh to order; they are not assembled. I actually watched the guys in the back making the patties by hand! The burgers are then broiled with cheese and assembled. The burger was just the right size and best of all it wasn’t dripping in grease. Boom Boom doesn't have traditional sides; instead they have seasonal fresh sides. Today's options were sweet potatoes, macaroni and cheese, and collard greens. I chose the collard greens braised with onions and wasn’t disappointed. I'll definitely be back for more; I want to support an establishment like this that serves quality food and has a focus on fresh and local. Although it's a little more expensive that other places, it's definitely worth the extra few extra dollars for the quality of ingredients they have to offer.

Now the skinny on grass-fed beef:

Switching from grain-fed to grass-fed meat is simply returning to a diet that is most in harmony with our physiology. A major benefit of raising animals on pasture is that their products are healthier for you. Every cell and every system of our bodies will function better when we eat products from animals raised on grass. Grass-fed beef is naturally leaner than grain-fed beef. Omega 3s in beef that feed on grass is 7% of the total fat content, compared to 1% in grain-only fed beef. Grass-fed beef is loaded with other natural minerals and vitamins, plus it's a great source of CLA (conjugated linoleic acid) a fat that reduces the risk of cancer, obesity, diabetes, and a number of immune disorders. Beef, in its natural grass-fed state, is a health food of the highest order.

If you live in Richmond, you’re in for a treat! Boom Boom is open Mon-Sat (11am - 9pm).
http://www.boom-booms.com/

Health Benefits of Chocolate

Lets face it, when you have a sweet tooth, there’s nothing quite as satisfying as a mouth-watering piece of chocolate! Well fellow chocolate lovers rejoice! Dark chocolate is not only delicious; it contains many health benefits as well. A direct quote from a good friend of mine; “dark chocolate is so much more satisfying than milk chocolate; normally I would kill a whole candy bar, but I only need two pieces.” Thanks, Jacob—I concur! I could easily polish of a whole Hershey’s Milk Chocolate Bar; but if I choose high-quality dark chocolate, just a few pieces are quite satisfying.

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Cocoa beans are rich in flavonoids, which are part of a class of plant-derived antioxidants called polyphenols shown to have heart-protective effects. Fruits, vegetables, tea, and red wine also contain flavonoids, but certain types of chocolate have higher antioxidant levels than these foods and beverages. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants. Although cocoa beans have substantial flavanoid levels, many chocolate products are highly processed, a procedure that often adds sugar and milk, lowering the flavonoid content of the finished product. The bottom line is the darker the chocolate, the higher its cocoa and flavonoid content. White chocolate does not have any of the same benefits because it is a mix of cocoa fat, sugar, and flavorings. A study published in the Annals of Internal Medicine noted that ordinary plain dark chocolate is 43% cocoa, plain milk chocolate, 30%, and a typical candy bar, only 15%. Chocolates made in Europe are generally richer in cocoa phenols than those made in the United States. Just remember, if you want to indulge and also reap the health benefits; darker is better. If you can find organic chocolate even better. Organic chocolate is better for you for many of the same reasons that buying organic is better in the first place. You can support fair trade practices in countries where cacao beans are grown; shade grown beans encourage biodiversity, and you also avoid toxic chemicals.

If you’re going to indulge; slow down and enjoy it. Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, slow down and take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece. One of my favorite ways to enjoy chocolate is with a cup of hot tea or chocolate; the warmth makes the chocolate melt in your mouth.

The bottom line: Moderate amounts of dark chocolate may have some heart benefits, but many claims are unproven and much more research is needed before chocolate can take its place among true healthy foods, such as fruits and vegetables, which also contain vitamins, minerals, and fiber not found in chocolate. That said, replacing the regular sweet treat in your diet with the darkest chocolate you can find (look for a high cocoa content) certainly won’t hurt you and you’ll reap some health benefits.

Check out this CBS news clip "The Truth about Chocolate"

http://www.cbsnews.com/video/watch/?id=2457107n&tag=related;photovideo

As always, bon appétit!

Belly Fat

Nowadays, any of us not living in a cave are aware of the current buzz surrounding “belly fat.” There are numerous fad diets and weight loss gimmicks that offer overnight solutions to this dilemma, but the reality is it isn’t quite that simple. I’ve become more interested in this problem lately and it has inspired me to dig a little deeper. I know what I’m about to say isn’t a pleasant topic for most of us and we tend to approach it with a bit of trepidation. Okay, so here’s the deal, no one wants to talk about the relationship between belly fat and having regular bowel movements. It is something we tend to shy away from talking about, yet it is vitally important. If bowel movements don’t occur on a daily basis, where does it go? It's stored in the colon, which becomes more and more impacted over time, causing the belly to bulge. The excess fecal matter is stored in the body and as it adds to the body weight. The more impacted the colon becomes, the more weight you carry. Maintaining regular bowel movements promotes better health and keeps you looking your best. Bowel regularity will help to give you that flat stomach that doesn't bulge out.

Okay, so now you’re thinking, great what now? Well, first don’t rush out and spend your hard earned cash on some gimmicky product that promises overnight success. Getting your insides in shape is a process; there is no silver bullet! This is worth repeating, there is no quick fix or overnight solution (sorry). The first step is overhauling your food choices, eating more fiber, drinking plenty of water, and getting more physical activity on a daily basis.

Let’s start with fiber. Fiber has three different properties that matter to human health. The property most nutritionists talk about is solubility, the ability to disperse in water. Soluble and insoluble fibers are the labels most commonly used to describe fiber. However, two other properties of fiber are turning out to be important: fermentability (how easily the fiber ferments in the colon), and viscosity (the ability to gel with water) of the fiber, which may be more important than solubility. Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements. A lot of soluble fiber is viscous, allowing it to absorb and retain water, forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Sources of soluble fiber include flax, beans, peas, oatmeal, berries, apples, and some nuts and seeds. Some fiber will ferment in the colon, producing compounds that help support colon health, and possibly have other benefits. Most soluble fiber is highly fermentable. Pectins (found in apples and berries) and the fiber in oats are examples of fiber with a large fermentable component. Turns out that old saying is true “an apple a day keeps the doctor away”!

Don’t forget to drink plenty of water! When it comes to fiber and water, you can’t have one without the other. If you are planning to make the move and add more fiber to your daily diet, it’s imperative to increase your water consumption to at least eight glasses a day (about 64 ounces). If sufficient water is not available, fiber will not easily move through the system. It is important to remember that without water fiber often turns to cement, so drink up! Like fiber, water helps the metabolism work more efficiently. The combination of water and fiber will also make you feel more full, which helps your overall health.

Last (but not least) don’t forget exercise; exercise helps speed things up. Exercise is essential for regular bowel movements; one of the key risk factors for constipation is inactivity or a lack of exercise. Exercise helps constipation by decreasing the time it takes food to move through the large intestine, thus limiting the amount of water absorbed from the stool into your body. Hard, dry stools are harder to pass. In addition, aerobic exercise accelerates your breathing and heart rate. This helps to stimulate the natural contraction of intestinal muscles. Intestinal muscles that contract efficiently help move stools out quickly. My rules about exercise are to not have too many rules. In other words, find something that works for you and stick with it. If you hate going to the gym, then cut it out! Find something you enjoy; walking, gardening, dancing in your living room, volleyball, chasing your kids around the house (I think you get the picture) just do something, anything, to move your body.

Eating Out of Boredom

“The cure for boredom is curiosity. There is no cure for curiosity.” - Dorothy Parker

I’ve been thinking a lot lately about this whole “mindful eating” thing and it’s made me realize how many times I’ve eaten out of sheer boredom. In fact, eating out of boredom is very common. I don’t know about you, but I’ve noticed that whenever I’m not consumed in something worthwhile, all I think about is food. This happened to me last week when I was in class; about mid-day I found myself bored and all I could think about was food. At one point I polished off a bag of gummy bears, some mixed nuts, and something else that I can’t quite remember—for no particular reason other than I was bored. Oh, and then I went to the library where they had a bowl of candy out front and, yes, I had a handful of that as well (and, no, I wasn’t hungry!) This caught my attention because it made absolutely no sense; why was I still eating when I wasn’t even hungry? So, here’s the deal, disciplined eating habits require more than head knowledge. There must be motivation and interest—in other words—a “will” to do something. So now what? Well, first, when you feel bored it's important to realize that your body is trying to tell you something. Often the message it's trying to convey is that life has become dull and it’s time to find something to get motivated about. When you feel bored your body is trying to tell you something. Food is very comforting, so it’s often much easier to eat out of boredom than to actually fix the real problem. The only cure for boredom is to find something to become interested in. Get curious; use your imagination to come up with interesting ideas. Expose yourself to new experiences and interests. Why not start today?

Well anyway, those are my thoughts…I would love to hear yours.

Mindfulness in Relationship to Eating

What is Mindfulness?

Mindfulness is a state of being aware; it is a process of observation and attention in the flow of changing stimuli and perceptions. Mindfulness means being in the moment, present, and being engaged with your awareness.

So, you're asking, what does mindfulness have to do with eating? Well, I'll start with saying that seeing only engages one of our senses. But food is a powerful experience that engages all of our senses; this is why we are so easily seduced by the sight, smell, and taste of food (this is also why most grocery stores strategically place the bakery at the front of the store). Use mindfulness to create the relationship that you want to have with food; observe your thoughts and senses while eating; let nothing escape your awareness. Next, pay attention to your thoughts as you eat, don’t let anything escape your conscious awareness. Enjoy every bite and when you’re satisfied, stop eating. I’ve also learned through trial and error that food eaten at a table is better for me than food eaten hunched over at my desk, at the counter, or driving in my car. Eating at the table allows me to pay attention to my food and appreciate it more; it also keeps me from being distracted and overeating out of habit. Oh, and just a reminder; I'm not a huge fan of dieting. Why? Simply because diets don't work! Eating well and taking care of yourself is a lifestyle choice and successfully changing your eating habits is a lifelong commitment. When you deny yourself that pie, ice cream, or chips, then you create an opposite and equal (or greater) desire for what is being denied. This is simple cause and effect. Instead, slowly practice healthy moderation in place of denial; this lets you slowly change a habit, by taking one less bite of offending food—and one more bite of desirable food—than you did the meal before.

As always, bon appétit!