Tips For A Gluten-Free Vegetarian

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It’s very important for everyone with celiac disease to get enough iron, calcium, vitamin D, fiber and B vitamins (including B12), because these are often absent due to damage from the disease process and eating patterns often seen in gluten-free diets. Pair that with a vegetarian diet,which can be lacking in protein, iron, calcium, B12, omega fats, and vitamin D, and can be easy to miss out on necessary nutrients.

Here are just a few tips on maintaining a nutrients that you need: 

  • Focus on typical vegetarian staples that are gluten-free like beans, lentils, tofu, dairy, nuts, seeds, and, of course, fruits and veggies. If your diet includes dairy, eggs and fish, these are very nutrient rich as well.
  • Eat a good source of protein with each meal.
  • Try quinoa, buckwheat, amaranth, etc. These pseudo-grains are some of the best sources of vegetarian and vegan protein.
  • Grains such as millet, teff and sorghum are very nutritious, as well. In addition to protein and fiber, they all have other vital nutrients, like B vitamins, iron, calcium and magnesium.
  • Get your vitamin D, iron and B vitamin levels checked.
  • If you don’t eat fish, consider taking a vegan or vegetarian omega-3 supplement from algae.
  • When possible, include fortified gluten-free foods, like cereals and breads.
  • Work with a registered dietitian nutritionist to make sure you’re eating a balanced diet.

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Source: Food & Nutrition Magazine July 2013

Benefits of Coffee

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Research on the health benefits of coffee mainly investigates the bean in its brewed beverage form. Studies suggest higher levels of coffee intake which is about six or seven cups a day, are associated with lower risk for type 2 diabetes. Others show the consumption of coffee may be linked to reduced risk of stroke, several types of cancers including liver, skin, colorectal, breast, oral, pharyngeal and esophageal cancers, and possibly cardiovascular disease. Drinking at least three cups of coffee a day was associated with slower decline in cognitive abilities in women, probably due to coffee’s caffeine content. Coffee consumption also is linked to lower risk for Alzheimer’s disease and Parkinson’s disease, possibly by protecting the brain’s dopaminergic cells against neurotoxicity. Study subjects who drink the most java receive the greatest health benefits, but most adults including pregnant women should limit caffeine to less than 300 mg a day, or about the amount found in three cups of coffee.

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Source:  http://www.foodandnutrition.org/Spring-2009/Savor-Coffee/

Eating Disorder Statistics

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Check out the reality of the numbers. Numbers are statistics, data, facts — the numbers don’t lie!

  • Up to 24 million people of all ages and genders suffer from an eating disorder (anorexia, bulimia, binge eating disorder, night eating syndrome, orthorexia, diabulemia) in the U.S.
  • Almost 50% of people with eating deisorders meet the criteria for depression.
  • Eating disorders have the highest mortality rate of any mental illness.
  • 50% of teenage girls and 33% of teenage boys use unhealthy weight control behaviors such as skipping meals, fasting, smoking cigarettes, vomiting and taking laxatives.
  • An estimated 10-15% of people with anorexia or bulimia are male.
  • Men are less likely to seek treatment for eating disorders because of the perception that an eating disorder is a  “woman’s disease.”
  • By the age of 5, children describe thin friends as being more desirable than overweight friends.
  • By the age of 6, girls have internalized the slender ideal and 40% have expressed a desire to be thinner.
  • By the age of 9, girls desire has translated into action, and nearly 50% have already embarked on their first restrictive diet.
  • By age 13, 80% of the adolescsent girls are dieting to fight the natural changes in their maturing bodies.
  • By age 17, 4 out of 5 healthy-weight young women think they are too fat.
  • By age 20, 95%  of young women express strong desire to lose weight.
  • 35% of “normal dieters” progress to pathological dieting.
  •  Female eating disorder patients in my office have ranged from 3rd grade to late 60’s.
  • Male eating disorder patients  I have seen have been from 15 y/o to late 50’s.
  • The longer treatment is postponed will directly correspond to a longer treatment time (months to years) becasue the roots of the eating disorder will be more established.

Behind the numbers are the stories of   significant pain, anguish and cost of eating disorders which are considered a mental health illness. cb

New Study Shows Skipping Breakfast Won’t Wreck Diet

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Breakfast can serve several purposes for people trying to lose weight, ranging from a mental commitment to a calorie-controlled day, to preventing overeating during lunch.
Recent news shows research has found,  while eating breakfast is widely thought to be a key factor in both preventing obesity and weight loss, scientific evidence doesn’t support “eating by the clock,” according to a recent study from the University of Alabama at Birmingham. Researcher Dr. David Allison and colleagues compared the results of nearly 100 studies examining weight change and breakfast consumption. They found the scientific data lacking to definitively support a link between eating breakfast and weight loss, or skipping breakfast and weight gain. 
Eating breakfast is just one positive habit that can support, but not replace, an overall weight loss effort. It’s the total effort that counts most for weight loss, including daily modest calorie reductions, daily walking, adequate sleep, and stress management. The timing and calorie and nutrient content is also important, as well as an individual’s personal daily schedule. You don’t need to wake up extremely early, especially if you are not hungry. A simple breakfast can be as easy as a large glass of skim-milk sometime in the morning.  
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Source:http://www.today.com/health/skipping-breakfast-wont-wreck-your-diet-after-all-8C11169250

Food Cravings & Stress

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Stress in America reveals that 36 percent of participants report overeating or eating unhealthy foods, and 27 percent report skipping meals over the last month in response to stress. Despite the common belief that stress directly leads to weight gain, epidemiologic research shows inconsistent results. Bringing together 14 prospective studies that followed more than 23,000 men and women for up to 38 years, a metaanalysis found only a very small association between stressors, such as a traumatic event or work stress, and weight gain. Published in the June 2011 issue of Obesity, this study also showed effects of stress were stronger in men than in women.

Several studies suggest that while stress may not always lead to consuming more calories, some people eat less and lose weight when stressed, it’s likely to lead to less healthy food choices. Although more research is needed can be donee to draw conclusions about how stress relates to body weight, food intake and food preference, consuming a diet rich in fruits and vegetables, nuts and seeds, legumes, low-fat dairy foods, fish, eggs, lean meats and poultry provides vital nutrients needed for mind and body. Eating every few hours can help keep blood sugar levels steady and prevent excessive hunger.

Think Small: Making small changes in how you cope with stress on a slow, gradual basis can help you make bigger long-term changes. Such as taking a short walk rather than drowning your sorrows in a bowl of ice cream, or keeping healthful snacks on hand as an alternative to skipping meals.
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Source: http://www.foodandnutrition.org/May-2013/Does-Stress-Lead-to-Food-Cravings-and-Weight-Gain/

Energy Boosters Under 80 Calories

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Feeling fatigued? Here are great low-calorie snacks to boost your energy!

 

Fruit Cup

78 Calories

3 ounces plain fat-free yogurt layered with 1/4 cup diced mango and topped with 2 teaspoons pomegranate seeds

Peanut Butter Mix
 
70 Calories

1 tablespoon dried banana chips with 1/3 cup Barbara’s Bakery Puffins Peanut Butter and Chocolate Cereal

 Fiber Protein Punch
69 Calories

1/3 small pear, sliced and topped with 1/2 tablespoon Futters Pumpkin Seed Butter

Rabbit Meat

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Rabbits have a rapid reproduction and growth rate which makes them a viable protein source with a relatively small enviromental footprint. Rabbit meat is high in protein and low in total fat. Comparing rabbit meat to roasted chicken (skin removed), a 3 1/2 ounce portion of roasted domesticated rabbit provides more iron (2.27 mg in rabbit vs. 1.21 mg in chicken), more selenium (38.5 mcg vs. 22 mcg) and about half the sodium (47 mg vs. 86 mg). Rabbit meat also provides 320 mg of omega-3 fatty acids- more than four times the amount found in chicken.
Jon Godar, who raises rabbits on Eli Creek Farm in Connersville, Ind.,  explains his favorite recipe,
“Place a whole rabbit and some chopped celery in your  slow cooker, cover with water and cook on low for 13 hours. Remove the meat from the bones and serve over egg noodles.”
Rabbit meat can be ordered online or sourced through local farmers or butchers. It’s price can be expensive because its production is relatively small.
Posted by: SSG
 
Source: Food & Nutrition September/October 2013 By Holly Larson MS, RD 

Back To School Nutrition Tips

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  • Breakfast is an important meal for growing children. Studies show that breakfast eaters tend to have higher school attendance, less tardiness and fewer hunger-induced stomachaches in the morning. Their overall test scores are higher, they concentrate better, solve problems more easily and have better muscle coordination.
  • If your child’s school provides meals, take time to review the menu with them and discuss how to build a healthful and nutritious meal they will enjoy. Make sure the choices include whole grains, vegetables, fruits and low-fat or fat-free dairy at every meal.
  • If you pack your children’s lunches, take your kids grocery shopping with you and allow them to pick out healthy foods that they enjoy. Your kids are much more likely to eat what you pack for them if they have picked it out themselves.
  • For children that are involved in an after-school activity, packing a healthy snack they can eat beforehand. Such as fruit or vegetable slices, 100 percent fruit juice and whole-grain crackers with low-fat cheese are healthy options that will give them the energy they need to make it to dinner.
  • Regular physical activity is very important to a child’s development. Not all children may like sports, but there are still plenty of ways they can get exercise on a daily basis at school and at home. Creating an activity that you and your child both enjoy is a great way to spend quality time with your child while being active.

 

Posted by: SSG

Source: http://www.eatright.org/kids/article.aspx?id=6442467951

Spice It Up!

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Growing up in an Indian family, various spices are integrated in most of our daily dishes. After researching about different spices, I have found that these spices have benefits in our body:
  • Turmeric: Contains curcumin, which can inhibit the growth of cancer cells. Try to have 500 to 800 milligrams a day, says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center.   
  •  Capsaicin: This ingredient that provides the plants with their spice also has medical benefits that include pain relief, heart health, fighting prostate cancer, and stopping ulcers.
  •   Garlic: An anti-fungal, antibacterial, and antiviral effects, and some studies show that it can stop blood clots from forming in your arteries. It’s also an easy spice to add into your diet: Try it in pasta sauce, on pizza, Indian curries, or mixed with other vegetables.

    Try one of these three flavorful spices in your meal today!  

Posted by: SSG 

Anorexia Nervosa

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I am hungry 90% of every day. If I eat a slice of bread I must  run an extra 2-3 miles. I measure everything I eat. If I sleep on my side I always get a bruise because of the pressure placed on my bones. My ‘fear foods’ include anything fried, anything with alot of sugar, pizza, mexican, all sweets, large portions of anything. When my family wants to go out to eat I hate it because there is nothing I can eat at a restaurant or I’ll get fat. Food is on my mind all of the time. I’m always cold. Yes, my skin is very dry and my hair is not shiny. Just ask my family, I’m very moody and irritable. I try to act happy but I feel depressed most of the time. I don’t socialize very much because there will probably be food involved and I’d rather stay home so I don’t have to eat.

Anorexia Nervosa is a severe restriction of food/calorie intake characterized by self-starvation and excessive weight loss. 15% under ideal body weight has been considered an anorexic health state. Occasionally the restriction is in the name of good health or being a vegetarian stating “I don’t eat any fat because my dad has heart disease and I know fat is not good for me” or “I don’t eat meat because I’m a vegetarian”. The individuals imminent low weight may be the real health threat vs the potential of developing heart disease.

Warning signs of anorexia nervosa include:

  • dramatic weight loss
  • preoccupation with weight, food, calories, fat gms, dieting, body image
  • refusal to eat certain foods progressing to restrictions of whole categories of foods ( NO carbohydrates or NO fats)
  • frequent comments about feeling fat or overweight despite recent weight loss
  • denial of hunger
  • anxiety about specific foods, gaining weight or being fat
  • food rituals – playing with food, cutting food into tiny pieces, eating food in a certain order,
  • frequent excuses to avoid meals and food situations
  • excessive exercise
  • frequent weighing, possibly several times each day

Consequences of starving your body:

  • slowed heart rate, low blood pressure which can eventually lead to heart failure
  • muscle loss which icludes heart muscle
  • fainting, fatigue, overall weakness
  • gastrointestinal disturbances
  • dry skin, hair thinning
  • growth of downy hair called ‘lanugo’ on the face and all over the body
  • paresthesis (burning or tingling) on limbs or any body parts
  • body decreases the rate it burns calories
  • food preoccupation
  • collection of recipes, cookbooks and menus
  • increased consumption of coffee, tea, diet drinks and spices
  • decreased ability to concentrate
  • apathy

Fighting anorexia nervosa is an exhaustive struggle 24/7. This battle with food and body image is always a part of your being, even when you momentarily wake during the night and first thing on your mind with the sun rays of a morning. The extreme disturbance in how you view your body, your weight and body shape robs you of peace and replaces it with anxiety.  This is not the way you are to spend your time on this earth. Reach outside yourself to find someone to support your journey inward to find that place of peace and freedom with self, food and body. CB