A Hungry Gem

Posted on December 19, 2011 by zingbars

We don’t normally blow our own horn, but HungryGems.com posted one of the most creative Zing reviews we’ve come across. Thanks guys!

Evil 3, Meet Zing

Posted on 12/03/2011by hungrygems

Don’t you love being an adult?

The independence to embrace your own style, the ability to stay up as late as you please, the permission to see how high a mound of laundry you can build before you pity it with a wash? Agreed. Overrated. But let me remind you of one great thing about being an adult as far as food goes: some items you used to detest as a child have now found a happy home on your adult palette. I’ve enjoyed welcoming the wave of matured taste buds and have adopted the motto “Will try anything once.” Powerful herbs like cilantro that can mesmerize any room of ingredients it steps into, now abound in my dishes whereas the sight of a green, odiferous plant years ago would have caused me to whine in protest.

As happy a celebration of age as this is, there are still The Evil Three lurking that I have yet to build a friendship with in my food life. They walk among us, tainting our food with their potency: olives, blue cheese and horseradish. Foodies everywhere please regain your composure and take a pump of your inhalers as I’m pretty sure that legally, the first two are somewhere in the lyrics of the official foodie anthem. To me though, all three are snobby ingredients that rarely play nice with others. Even dishes that others rave to contain such harmony with these ingredients play no music in my mouth. Unfortunately, too, once a dish has had one of them placed on the plate, there is no turning back. I can point out a salad that has had an olive on it hours after I have plucked it from it’s home. I’ve already decided that this will be my talent portion if I ever get selected to be in the Miss America Pageant.

Evil 1: Olives

Evil 2: Blue Cheese

Evil 3: Horseradish

(So I couldn’t find any last minute so this is my symbol for horseradish compliments of my roommate. After all, my mom has always called it “horsie sauce.” This nickname has failed to warm me up to the sauce itself and if anything, has succeeded in diminishing my appreciation of horses.)

The Evil 3 aside, I can excitedly point out one of the most enjoyable foods that I used to avoid that now brings me so much joy: coconut. Now whether this is attributed to a shift in pleasurable flavors by me or the fact that in the last two years every part of the coconut is now sold in every form (short of an authentic coconut hair coat) doesn’t matter to me, because it brought me one of the best bars a girl could ever ask for: Zing’s Chocolate Coconut Bar.

Zing makes the most decadent, chocolate laden protein bars that are dangerously addictive once the first bite has sunk in. Their chocolate coconut bar does not fully reveal it’s provocatively alluring scent until you break through the chocolate coating. Not too dense and not too thin, this coating is perfection in every way. It’s top ripples in smooth waves and it’s bottom has the impression of little diamonds engraved in it as if it just stood up from a diamond-checkered beach chair after a long lay in velvety chocolate. You smell the exhilarating aroma of chocolate when you first tear the corner off that bold blue and black wrapper and wonder how can something so free of common allergens and protein-packed be so mischievous.

When you bite into your Zing and sink your teeth past the creamy chocolate, you get that glorious combination of soft chew and popping crispness that is so hard to master in an all natural protein bar. The brown rice crisps give you the resounding crunch you need to texturize the chewy and moist brown sugar colored center booming with coconutty sweetness. I still don’t fully enjoy the white snow flakes of coconut in savory ways nor do I enjoy it in all desserts, but as a pair with chocolate in this satisfyingly chewy treat, it’s moved to the top in the couples performance charts.

Packing protein and fiber in this treat makes this bar a candidate for every day use. Wherever I have gone for the last few months, I bring my Zing. (There is a jingle in there somewhere- dibs on the rights to that). Do yourself a favor and pack one of these to go to work or play this week. You’re welcome ahead of time.

Zing bar “photo shoot intermission” shadow dog…for those who are abstract thinkers…

Exercise Intensity Matters

Posted on December 14, 2011 by Beth

Some of my favorite activities are the ones that challenge me the most — vigorous bicycling, running, swimming, or hiking. There’s just something about working up a serious sweat that leaves me energized and ready to seize the day.

I don’t work out that hard every time — but I make a point of exercising vigorously several times a week. Why? I like how it makes me feel — and because exciting research over the last several years has shown that vigorous exercise offers additional protective health benefits that are worth my extra effort.

Walking at a moderate pace is touted as one of the best ways to meet the minimum physical activity guidelines of 150 minutes/week. I wholeheartedly agree — it’s easy, inexpensive, and fun. But after you reach this minimum level of fitness, consider pushing yourself harder a few times a week — for fitness-enhancing, life-saving results.

High-Intensity Benefits

Some of the longer-term benefits of regular vigorous vs. moderate exercise include:

Better heart health.
Vigorous exercise has a greater protective effect on heart health and appears to be more effective in improving risk factors for heart disease compared to moderate exercise.
Reduced risk of chronic disease.
People who exercise vigorously have higher levels of cardiorespiratory fitness — which, in turn, is associated with decreased risk for high blood pressure, high cholesterol, and type 2 diabetes.
Decreased cancer risk.
A 17-year study of 2500 middle-aged Finnish men found the men who were most physically active were the least likely to develop cancer, especially lung or gastrointestinal cancer. And that was after controlling for factors such as age, dietary fat and fiber, and cigarette smoking. The subjects’ activities ranged from low intensity (such as fishing) to vigorous (like jogging). The men who jogged or performed exercise of a similar intensity at least 30 minutes a day had the least cancer risk — a 50% reduction.

Is My Workout Moderate or Vigorous?

With moderate exercise, you can talk comfortably while you do it, but you can’t whistle or sing. With vigorous exercise, talking is uncomfortable — you may be able to say only a few words without stopping to catch your breath.

A Healthy Mix

I’m not going to tell you to stop gardening, golfing, or going for a leisurely stroll if these are activities you enjoy. But to realize some of the most compelling health benefits of regular exercise, make sure you also devote time and effort regularly to more vigorous activities (brisk walking, stair climbing, hiking, jogging, biking, and swimming) that get your pulse moving and make you sweat — as long as your doctor says it’s safe for you.

If you love to walk, boosting intensity can be as simple as including a few hills or stairs in your walking route, swinging your arms vigorously, using Nordic walking poles, or break into a jog periodically along the way.

Vigorous exercise takes more effort, but it’s a terrific use of your time and energy. Make it a habit, and the payoffs will make you feel like you’re scoring a huge fitness bargain.

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

References

Swain, D.P. and Franklin, B.A. (2006). Comparison of cardioprotective benefits of vigorous versus moderate intensity aerobic exercise. American Journal of
Cardiology, 97: 141-147.
Williams P, Vigorous Exercise, Fitness and Incident Hypertension, High Cholesterol, and Diabetes, Medicine & Science in Sports & Exercise: June 2008 – Volume
40 – Issue 6 – pp 998-1006 doi: 10.1249/MSS.0b013e31816722a9
Laukkanen J, et. al. Intensity of leisure-time physical activity and cancer mortality in men, Br J Sports Med doi:10.1136/bjsm.2008.056713

This Holiday, Got Gratitude?

Posted on December 7, 2011 by Sandi

This time of year tends to bring out what our family calls the “I wants.” That’s the feeling one has when one walks into a store (online or in a mall) and starts to feel like they want everything in sight. Whether it’s the newest video game, a Princess doll or a little black dress, the feeling is the same. And it’s not a feeling we like to encourage.

We have been significantly helped this year by our son’s first grade teacher whose project for the kids is to “write letters that make other people feel amazing.” She has brainstormed with them many ways to express thanks, sincerely compliment others and contemplate the positive impact they have on your life. So, instead of writing Hanukah wish-lists, our son (and now the rest of us) are writing gratitude letters instead.

There is plenty of research that points to the benefits of an “attitude of gratitude.”

Gratitude has been linked to better health, more restful sleep, falling asleep more quickly, less anxiety and depression, higher long-term satisfaction with life and kinder behavior towards others.

A recent study even showed that feeling grateful makes people less likely to become aggressive when provoked.

So how does one cultivate gratefulness? For some people, gratitude tends to come more naturally while for others it can be a real struggle to focus on gratefulness.

Here are some practical tips to get you started:

1. Take a few minutes at the end of each day to write in a journal five things for which you are grateful for that day. There is research out of the University of Miami which shows that doing this gratitude practice even once a week can have significant benefits. After 2 months of keeping the brief journal weekly, participants felt optimistic and happier. They also reported fewer physical problems and were spending more time exercising.

2. There is research that shows that praying increases gratitude. So, if you feel comfortable praying, you may want to consider including implementing this activity in your life on a regular basis.

3. Martin Seligman of the University of Pennsylvania recommends a gratitude visit. He recommends that you write a 300 word letter to a person who has changed your life for the better and then deliver it in person and read it slowly to him or her. His research shows that people tend to experience a happier mood for a month after the gratitude visit. Our son’s first grade teacher must be reading the gratitude research!

4. Share your gratefulness with others. An “attitude of gratitude” can be contagious. It is a healthy feeling to be spreading about.

5. When you are focused on the things you don’t have (from a screen TV to a higher paying job), try to write down a list of a number of things you do have (like good health, heating in your comfortable home, a pantry full of food). Research has shown that gratitude can help to decrease unhelpful thoughts – just another way that it may increase happiness and satisfaction.

Join me in focusing on gratitude during this holiday season – on replacing the “I wants” with the “I’m so lucky that I have.” Here’s to healthy and happy holidays for all!

References:

http://personalpages.manchester.ac.uk/staff/alex.wood/gratitudereview.pdf

http://generallythinking.com/research/mccullough-m-e-kimeldorf-m-b-cohen-a-d-2008-an-adaptation-for-altruism-the-social-causes-social-effects-and-social-evolution-of-gratitude/

http://www.psy.miami.edu/faculty/mmccullough/Gratitude_Page.htm

http://www.socialemotions.org/page5/files/Bartlett.DeSteno.2006.pdf

http://www.ncbi.nlm.nih.gov/pubmed/16045394

Sweetness Without Sugar

Posted on November 29, 2011 by Wendy Vigdor-Hess

As we embark on the “season of sweetness,” some easy ideas for nutritive desserts may be helpful. You are likely already a believer in the importance of removing artificial sweeteners and refined sugar from your diet. Being a sweet lover myself, I like to have ingredients on hand that I can whip something up easily that satisfies and nourishes at the same time.

Click Image to Purchase Your Copy for the Holidays!

Though sugar cravings can indicate blood sugar imbalance, dehydration, a need for more protein or an emotional response, sometimes we ARE balanced and just want something sweet.

Pick and choose from the following list of ingredients for those times when a little something is needed and keep these staples on hand:

Unrefined coconut oil
Raw cacao (A.K.A chocolate)
Nut and seed butters (e.g. Hemp seed butter, almond butter, macadamia nut butter, sunflower butter)
Dates
Liquid stevia; can use plain or choose flavored varieties from SweetLeaf® (e.g. Vanilla Crème) Note: Be sure to choose from brands containing only stevioside such as NuNaturals® or SweetLeaf®.
Chia seeds
Sun Warrior Protein® powder (available in Vanilla, Chocolate and Natural)
Peaceful Planet® protein powder (Incan blend mixture)
Hemp seeds
Shredded, unsweetened and unsulphured coconut
Dried, sulfite-free, fruit
Wheatgrass powder (e.g. Amazing Grass® has individual packets for sale)

A category of easy desserts includes bon bons. Bon bons meet some important goals:

They require few ingredients.
All ingredients can be mixed together in one bowl.
They are a little messy but fun for adults and kids of all ages.
Easy clean up (especially if some “batter” is nibbled off of fingers while preparing).
Easy to grab and go for a treat at home or “on the run.”
To make easy combinations, choose 3-4 ingredients from the above list of ingredients to mix together for a serving of yum. Balancing healthy fat and protein along with the sweetness helps to balance blood sugar while providing you with your desired sweet taste.

Here is a recipe for “Nut Balls” from my book, Sweetness without Sugar:

½ cup ground almonds, walnuts, cashews or pecans (can use store-bought flours e.g. almond flour/meal)

½ cup unsweetened, unsulphured, shredded organic coconut

¾ cup Sun Warrior Protein or ¼ plus 1/8 cup Nutribiotic Rice Protein

½ cup unsalted and unsweetened almond, cashew or sesame butter (e.g. almond butter or tahini); I often use a combination such as ¼ cup almond butter plus ¼ cup tahini.

¼ cup unsweetened organic canned coconut milk (use more or less to suit your taste and consistency preferences)

½ cup dried blueberries (unsweetened, corn-syrup and sugar-free)

6-10 Tbsp brown rice syrup or yacon syrup or 5 drops liquid stevia (or to taste)

Combine all ingredients in a bowl.
Use a spoon to mix until the combination stays together. Add more coconut milk to suit your taste and texture preferences.
Scoop into balls using a heaping teaspoon. Optional: sprinkle with shredded coconut or raw cacao.

Note: If you are sensitive to nuts, use sunflower or pumpkin seed spreads.

Makes: 32 balls

Preparation time: 15 minutes

Serving size: 2 balls

Calories: 170; Total fat 10g; Saturated fat 3 g; Protein 7 g; cholesterol and trans-fat free.

Wendy Vigdor-Hess, RD has been a lover of sweets since birth. As a nutritionist, educator, speaker and consultant for nearly 18 years, she passionately spreads the message that addressing challenges through diet is an important key to a healthy and happy life.

www.vigdorhess.com www.SweetnessWithoutSugar.com

Gluten Free Mobile App Roundup

Posted on November 21, 2011 by Erin

There are many apps available for those living a gluten free lifestyle, each providing all kinds of information ranging from GF friendly restaurant finders to GF recipes to GF ingredients lists. These are valuable tools, whether you’re new to the GF lifestyle or a veteran. But how do you determine which apps are the most useful and contain reliable data without spending a lot of time (and possibly money) doing so? We hope this post proves useful in helping you narrow it down to a handful of worthwhile apps. Here are four that I found to be particularly useful – two are gluten free friendly business locators, one is a recipe and meal planner, and the fourth is a GF product and ingredient database.

1. Find Me Gluten Free

Cost: Free

Version reviewed: Android (also available on iTunes)

Description: Gluten free-friendly restaurant and business finder

Pros:

Simple, straight-forward, and very user-friendly format
Can search based on current GPS location or you can input a specific address
GF-friendliness is based on suggestions, reviews, and ratings by users
All reviews for chain restaurants are linked and appear in each record for that chain
When running a search, you can choose to include/exclude establishments that do not have a dedicated GF menu and include/exclude chain locations
If you register, you may rate and review establishments
Can suggest GF businesses that are not already listed
It’s free!

Cons:

Not many ratings and reviews
When searching near my current location, I occasionally would get results based on a previous location, so had to re-run search

Overall:

I found this to be an easy-to-use tool providing accurate information. Look forward to more users adding ratings and reviews.

2. Gluten-Free Registry

Cost: $1.99

Version reviewed: iPad app (Also available at Android Marketplace)

Description: GF-friendly restaurant and business finder

Pros:

Comprehensive listing of GF friendly businesses: 23,400+ businesses around the globe
Can search based on current GPS location or you can input a specific address
Map view or list view of search results
Information based on ratings and reviews from other users
Can see all reviews for chain restaurants, no matter which record you are in.
Contains more user reviews compared to Find Me Gluten Free

Cons:

Duplicate records in list view
It’s not obvious how to search for specific location (you have to click on ‘Add a business’, which links to company website, and from there click on Home/Search).

Overall:

This app is very comprehensive, with plenty of business listings, user reviews, and useful information to guide you to GF friendly businesses.

3. Cook It Allergy Free

Cost: $4.99

Version reviewed: iPad App

Description: GF (and other allergen-free) recipes and meal planning tool

Pros:

Super easy- to-use interface
A nice variety of almost 200 total recipes, all GF, organized by course
The recipe contributors are listed in the app, with direct links to their websites
Multiple substitution suggestions are given for other food allergens with the option to save these changes and add to your recipe box
Can create a grocery list of ingredients from multiple recipes, add to/modify the list, sort the list by recipe or by grocery aisle, and email it to yourself
Can add notes to any recipe
Can share any recipe via email, Facebook, or Twitter
The recipes I’ve prepared have been delicious and well-received by my family
Can give feedback on the recipes which will then be used to improve existing recipes

Cons:

Some of the recipes could be better written (i.e. the ingredients are out of order with the instructions)
Cannot view other users’ feedback

Overall:

Planning your allergen-free meals becomes a piece of cake (GF of course!) when using this app. It is worth every penny.

4. Is That Gluten-Free? (For Groceries)

Cost: $7.99

Version reviewed: iPad App

Description: Provides information about gluten-free products

Pros:

All products listed as GF are verified directly from the manufacturer, with last date of verification stated on the product listing
Links to company contact info for easy access
Products are listed alphabetically by category or brand, or you can search by key word
An alphabetical ingredients list that includes safe, questionable (with comments), and off-limits ingredients for the GF diet (info obtained from Wikipedia)
You can add your own products and brands, and you can add notes for any product

Cons:

Possibly difficult to keep up with the verification process due to the large amount of products. As always, it’s a good idea to check any product label for possible ingredient changes and contact the manufacturer yourself if you have any questions
Cannot submit your ratings, reviews, or notes to share with others and vice versa

Overall:

The price of this app seemed expensive to me at first. But after using the app I think it is worth it, especially for those new to the GF lifestyle. What makes it a good tool is that you have a large database of GF product and ingredient information all together.

Erin Hugus, MS, CN has a Master’s degree in Nutrition from Bastyr University. Erin is an expert in Diabetes care and is passionate about empowering people with realistic strategies for optimal health. She takes great pleasure in her time spent in the kitchen and loves cooking nourishing meals for her family.

The Power of Strength Training

Posted on November 16, 2011 by Beth

Is there something you’d like to accomplish, somewhere you’d like to travel, or activities you’d enjoy… if only you had the physical strength? Take heart — and take action. It’s never too late to get stronger —anyone can do it, at any age.

Men and women of all ages and fitness levels are getting stronger each week by lifting weights at a gym, doing strength exercises at home, or participating in a structured muscle-strengthening class.

Here’s the deal — as we get older, we lose muscle mass and strength at a rate of 4-6 pounds per decade. That is, unless we keep our muscles strong and healthy with strength training (also called resistance or weight training). Aerobic exercise has many benefits, but strength training challenges the muscles in very specific ways to help prevent muscle loss.

Losing strength can be very sneaky —you don’t realize how much you’ve lost until you try to get up off the floor or lift a big bag of dog food. I was shocked at how much strength I lost after having health issues several years ago, and didn’t strength-train for about 2 years. The last straw was when I found a 10-lb. dumbbell in my closet, went to move it, and felt as though my arm would fall right out of my shoulder socket. I was horrified – instead of 10 lbs., it felt like 40 or 50 lbs.

A year and a half later, I’m a new woman. Lifting weights not only improved my physical strength, but made me a stronger, more confident person. I feel like I can do anything. I have less low back pain, and more energy. The bonus has been the stress-reducing effects; lifting weights helps me blow off steam.

Should you add strength training to your exercise routine? Yes, as long as your health care provider agrees. Strength training:

Preserves and increases metabolic rate – so you’ll burn more calories even when you’re sitting still.
Boosts muscular strength, helping preserve independence and mobility with age.
Improves body composition and bone mineral density.
Is at least as effective as aerobic exercise in improving heart disease risk factors such as blood glucose, cholesterol, and triglycerides.
Helps prevent falls by improving balance and coordination.
Elevates mood, reducing symptoms of depression.
Improves athletic performance.
And so much more….

I’ve witnessed these strength training benefits in countless patients and clients — many of whom are frail, elderly, and/or coping with multiple chronic conditions. But even my younger, healthier clients experience big payoffs with a commitment to regular strength training.

My mom surprised me a few months ago when she began strength training for the first time in her life — at age 70. She’s never been physically active, but she’s already stronger and can do more with less effort. That’s a huge gift she’s giving herself – and her loved ones. Now she can pick up her young grandchildren, and travel to be with us on special occasions — things that were difficult or impossible before.

Ready to improve the quality of your life, and do things you never thought possible? Go ahead — get started with strength training, and wonderful things are sure to follow.

References

Westcott W, ACSM Strength Training Guidelines: Role in Body Composition and Health Enhancement. ACSM’s Health and Fitness Journal, Vol.13 No. 4, 2009
Strasser B, Schobersberger W, Evidence for Resistance Training as a Treatment Therapy in Obesity, J Obes. 2011; 2011: 482564.
Baechle, T, Earle, R, Editors, Essentials of Strength Training and Conditioning, 3rd Edition, National Strength and Conditioning Association, Human Kinetics, 2008
McLafferty CL, et al. Resistance Training is Associated with Improved Mood in Healthy Older Adults. Perceptual and Motor Skills: Volume 98, Issue 3 (June 2004), pp. 947-957.
Levinger I, Selig S, Goodman C, Jerums G, Stewart A, Hare DL. Resistance training improves depressive symptoms in individuals at high risk for type 2 diabetes. J Strength Cond Res. 2011 Aug;25(8):2328-33.
ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 6^th edition, Lippincott Williams & Wilkins, 2010

Eat Tasty Food and Soothe your Stomach

Posted on November 9, 2011 by Ashley Srokosz

I think we’ve all heard of the idea of using food as medicine, but let’s be honest, doesn’t that sound like you’ll be eating concoctions that have the texture of hay? If you have Celiac disease, food allergies, diabetes, are trying to lose weight, or just want to eat healthier, aren’t you sick of eating foods that are “good” for you but taste like hockey pucks?

Part of eating healthy isn’t just what you are eating, but how you feel when you eat it. As someone with multiple food allergies, I completely understand that even though I should feel like a saint while I’m eating my gluten free, dairy free, flavor free, packed with nutrition but totally tasteless chicken salad at lunch, in reality I’m totally jealous of my friend who gets to have her piece of chocolate cake for dessert (and eat it too!) She may be eating something “bad” for her, but I bet she feels pretty darn good while she enjoys it. This is a key piece that’s missing in a “limited” diet … the feel-good factor.

Well, guess what? You can eat foods that will help heal and soothe your digestive tract, and it can be the most fantastic food that has ever passed your lips (obviously, Zing Bars are a fine example of this!) My mission in life is to make people who can eat whatever they want, with no restrictions, be utterly jealous of my meals, instead of the other way around.

Try introducing the following three foods that can help soothe your gut, and I think you’ll be pleasantly surprised at the flavor party that will be happening in your mouth:

Fresh ginger: Used for centuries as a digestive tonic, ginger is essential for reducing nausea, and soothing an upset stomach, or an irritated digestive tract. Ginger can be steeped in hot water for a soothing tea, or added to meals for a somewhat spicy zing. You’ll find it fresh in the produce section of your local grocery store.

Turmeric: This is a time-tested remedy that is ideal for anyone with gut issues, as it has strong anti-inflammatory properties. This spice is most often found in curry powders, and has a warm, gentle flavor. I always add extra turmeric to any recipes that call for curry powder, since it doesn’t overwhelm any other flavors, but adds a significant soothing effect.

Coconut milk and coconut oil: These are really two separate powerhouse foods from the same nut. Coconut oil makes a fabulous butter replacement for anyone who can’t tolerate dairy products, and is the one oil that I recommend for moderately high heat cooking, since it doesn’t break down at these temperatures (think damage to your body!) like other oils can. Coconut milk is super easy to digest, especially for people with a compromised digestive system, who need all the nutrition that they can get.

Great, you’ve got your list and are ready to go shopping, but how do you magically introduce all these foods when you haven’t used them before? Do you really think I would leave you hanging like that? Check out the fantastic recipe below that has all three ingredients. It’s also gluten free, dairy free, egg free, happens to be vegan, and is full of flavor.

Coconut Cashew Curry

Serves 4

Prep time: 30 minutes (longer if cooking brown rice)

3 tsp coconut oil

2 carrots, chopped into thin coin shapes or half moons

1 red pepper, chopped approximately the same size as the carrot

1 medium onion, chopped (I prefer red onion, but use whatever you have)

5 cloves garlic, minced

2 fresh jalapeno peppers (use less or more to adjust spice level to your taste)

2 tsp curry powder

2 tsp turmeric powder

½ tsp sea salt

¼ tsp chili powder

1 can unsweetened, organic coconut milk

1 cup unsalted, toasted cashews

2 cups fresh spinach

A handful of fresh basil leaves, torn into smaller pieces

1-inch piece of fresh ginger (less or more as desired)

1. Start cooking whatever you want as a side dish, which is usually rice. I highly recommend using brown rice or quinoa for extra nutrition. This will cook while you work on the curry.

2. When preparing the jalapeno peppers (if using any), split them open lengthwise. Remove the white insides and the seeds if you want less heat, or include them if you want more heat. Mince into very small pieces so you don’t end up with a huge chunk of spicy jalapeno.

3. In a large non-stick skillet or wok over medium heat, add the coconut oil. Once melted, add the carrots and the red pepper to the pan, and cook for about five minutes until they start to soften.

4. Add the onion, garlic, jalapeno, curry, turmeric, salt and chilli powder to the pan with the carrot and pepper, and continue cooking for another couple minutes until the kitchen smells fantastic (and yes, like curry).

5. Add the coconut milk, and stir until all the spices are combined evenly. Reduce the heat so that the coconut milk is slowly bubbling, and let cook until the carrots are fully softened and the coconut milk has thickened, which will take about 10-15 minutes.

6. When the curry is thickened to your desired texture, add in the cashews, spinach, the torn basil leaves, and grate in the ginger. Stir to combine everything. For the ginger, I like to use my microplane grater, which grates it very fine, but if all you have is a box grater, that will work too! Make sure to add in all the delicious ginger juice that may be released when you grate it.

7. Let the curry cook for another minute, so that the spinach can wilt down and the ginger has a chance to mellow out.

8. Serve over the rice or quinoa that you’ve prepared, and sit back to receive compliments on your delicious meal!

Ashley Srokosz, HBSC, RHN, is a Registered Holistic Nutritionist based out of Chatham, Ontario, Canada. After learning how to live with her own food allergies to wheat and gluten, dairy, and eggs, she now coaches other people with food allergies or Celiac disease on how to make the transition to an allergy-free life. Ashley loves to share tips and tricks, review allergy-free foods (like Zing Bars!) and restaurants, and any other tidbits on living allergy-free on her website www.lovewhatyoueat.ca

The Cutting Edge of Obesity Research

Posted on November 2, 2011 by Sandi

The subject of obesity has been in the news a lot lately. Last month, I attended The Obesity Society (TOS) Annual Meeting in Orlando and it was a fascinating experience. Thousands of researchers and healthcare professionals from all over the world came together to learn what we can be doing to prevent and treat obesity.

I thought it would be fun to share a few highlights which really resonated with me. For full details on the presentations and the TOS mission, go to www.obesity.org.

Kids and Adolescents

I attended a few excellent sessions about kids and adolescents. Did you know that one in three children in the US is already carrying excess weight as they enter kindergarten? Kids’ dietary patterns are well established by age two so the earlier the better when it comes to introducing and modeling healthy food patterns. Parents – eat those fruit and veggies and keep the junk to a minimum.

There is some interesting research on kids and corner stores. When corner stores are near schools, kids do a lot of impulse buying of snacks. And the average impulse snack purchase made by kids amounts to 350 calories…that’s a kid sized meal!

I also enjoyed learning about the research that shows that promoting body dissatisfaction in overweight or obese adolescent girls just leads to weight gain and a higher risk of eating disorders. Making girls (or anyone) feel bad about their bodies is not an effective weight control strategy.

Women’s Health

A talk on energy expenditure and menopause prompted groans from the middle aged women in the audience. The take home message is that perimenopausal women who want to prevent weight gain will, on average, need to eat 100-200 calories less a day than what they are used to eating, and will need to exercise more. The average perimenopausal woman will have a waist increase of 6% but that increase will then plateau when menopause is reached. However, the presenter mentioned that we do get smarter as we get older, and enlightenment is far more important than waist size!

There was a presentation on why the term “ideal weight” is outdated. The proposal is to use the term “best weight” – which means a weight you can actually achieve and maintain while enjoying a healthy lifestyle. Those researchers have got my vote on that one!

Physical Activity Over the Years

Researchers are looking at level of physical activity in countries around the world – physical activity has decreased and TV time has increased over time in all countries. We are sitting more and moving less. Another interesting physical activity statistic is that in 1969, half of kids in the US walked or biked to school. Currently, that number is at 14%.

Dietary Trends

As a nation, Americans are drinking less milk but are drinking more sweetened milk (e.g. chocolate milk). Also, when we look at the nutrient composition of school lunches, the sugar and saturated fat is the same as in fast food restaurants.

There were also presentations on how challenging it is to maintain weight loss. Particularly after you lose 10% of your body weight, the body fights very hard to regain the weight. People want food more, they become very responsive to food (i.e. lots of cravings), and their level of restraint decreases. This is not psychological – it is physiological. Our appetites go up and our metabolic rates go down as our bodies try to regain the lost weight.

There was so much more of interest but let’s me sum up by saying that our biology and our environment makes weight loss difficult and there is no magic pill to treat overweight and obesity. Sustainable changes along with moderate weight loss that can be maintained is really the goal.

The First Annual Food Day

Posted on October 24, 2011 by Sandi

It’s Food Day today. You can officially say that you were around for the very first Food Day. I figured you might have some questions about this new concept so here’s the lowdown.

What might you ask is “Food Day”?

It is a nationwide campaign sponsored by the Center for Science in the Public Interest (CSPI), which is a nonprofit group that has led successful campaigns for food labeling, better nutrition, and safer food. Like CSPI, Food Day does not accept funding from government or corporations.

Okay good. But what is the point of Food Day?

I went to www.foodday.org and loved the mission statement that I found there.

Food Day’s goal is nothing less than to transform the American diet—to inspire a broad movement involving people from every corner of our land who want healthy, affordable food produced in a sustainable, humane way. In other words, we want America to eat real. We want to get Americans cooking real food for their families again. We want fewer people at drive-throughs and bigger crowds at farmers markets. We want to celebrate fresh fruits, vegetables, and healthy whole grains—and to support the local farms and farmers that produce them. We want all Americans—regardless of their age or income or geographic location—to be able to select healthy diets and avoid obesity, heart disease, and other diet-related conditions.

So can you tell me what the driving principles are?

Food Day 2011 has five key priorities:

Promote healthier foods so fewer people get diet related diseases
Support sustainable farms and stop subsidizing agribusiness
Expand access to food so people aren’t hungry
Reform factory farms to protect animals and the environment
Curb junk-food marketing to kids

I like it. But what does it have to do with me?

People who care about our food supply are coming together throughout the country at Food Day events. People like author Michael Pollan to chef Dan Barber to academics like Kelly Brownell to me are attending or creating Food Day events. It’s a real grassroots initiative.

I just heard about this today. How can I participate?

There are lots of options:

Go to Foodday.org, click on your location on the map and see what Food Day events are happening.
Cook a healthy, whole foods dinner with your family and talk about any concerns you have about food supply issues. Foodday.org has plenty of resources to get you thinking.
Host a spontaneous potluck with some friends and neighbors and eat some healthy food together.
Donate some nutritious food items to your local food bank.
Visit your local farmers market.
Share a yummy healthy recipe with a friend.
Take 5 minutes to think about how you can incorporate some local, sustainable food choices into your diet.

Our family is going to cook a hearty soup for dinner and we’re going to chat about where the ingredients came from and the people who made our dinner possible.

Let me know what you do for Food Day. And have a great one!

Sit Less and Thrive

Posted on October 19, 2011 by Beth

Some days, I look forward to finishing work, putting my feet up, and relaxing with a cup of hot tea and a good book. There’s nothing wrong with that picture — except that for most of the day, I’m seated, in front of a computer. More sitting is the last thing I need.

Danger — Too Much Sitting

It turns out that too much sitting has been linked with serious health risks:

An analysis of 8 studies found that risk of Type 2 diabetes increased by 20% and risk of CHD increased by 15% with every 2 hours of TV watching.
In a large, 12-year prospective study, researchers found a strong link between daily sitting time and death from all causes, including cardiovascular disease — and that’s after adjusting for factors such as age, sex, smoking status, alcohol intake, and physical activity.

The startling conclusion: Regular physical activity doesn’t cancel out the negative effects of too much sitting.

Men who reported spending more than 10 hours a week riding in cars showed an 82% greater risk of dying compared with men who rode in cars less than 4 hours a week.

Inactivity physiology is a relatively new area of study, but we’re quickly learning just how harmful too much sitting can be. The good news is that one study has found a positive link between taking active breaks during extended sitting periods and metabolic biomarkers such as waist circumference, body mass index, triglycerides, and blood glucose.

Active Solutions

I’m frustrated by the fact that even if I exercise pretty hard, 5-6 days a week, I still need to pay attention to how much I sit. But the research is compelling — for optimal health and longevity, we need to 1) exercise regularly, and 2) sit less; it’s not one or the other. And, honestly, the less I sit, the better I feel.

Here are a few ways I’m sitting less these days:

Break up desk time. I get up frequently to refill my water or tea, and stand up and pace when I’m on a phone call. I’m a telecommuter, but this can still work at a traditional workplace.
Relax actively. A 30-minute walk is wonderfully relaxing for me. I also play with my dogs, or play catch with my kids.
Break up screen time. When we watch a movie, activity breaks are a must – walking around the house, a few jumping jacks, or stretching. We’ll also watch half of a movie one night and half another night. It all helps to break up sitting time.

There’s some sitting we all have to do — so it’s important to cut back wherever we can. Keep exercising, but also keep a sitting log this week — find out how much you’re sitting each day, and then aim to cut back by 10-20%. Your life could very well depend on it.

References

Grøntved A, Hu FB. Television viewing and risk of type 2 diabetes, cardiovascular disease, and all-cause mortality: a meta-analysis. JAMA. 2011 Jun 15;305(23):2448-55. http://www.ncbi.nlm.nih.gov/pubmed/21673296
Katzmarzyk et al., Sitting time and mortality from all causes, cardiovascular disease, and cancer. Med Sci Sports Exerc. 2009 May;41(5):998-1005. http://www.ncbi.nlm.nih.gov/pubmed/19346988
Warren TY, et al., Sedentary behaviors increase risk of cardiovascular disease mortality in men. Med Sci Sports Exerc. 2010;42(5)879-85 http://journals.lww.com/acsm-msse/Fulltext/2010/05000/Sedentary_Behaviors_Increase_Risk_of.6.aspx
Healy GN, et al., Breaks in sedentary time: Beneficial associations with metabolic risk. Diabetes Care. 2008;31(4):661-6 http://www.ncbi.nlm.nih.gov/pubmed/18252901