Christmas Temptation

I had Christmas Eve dinner with my parents. My dad was craving a non-traditional meal.  We had a Middle Eastern spread that included chicken and lamb kabobs, rice, falafel, pita bread and hummus. We also had an Indian dish called malai kofta, which is a potato based vegetarian dish. I made kale chips as a green vegetable option.  It was all delicious and gluten-free with the exception of the pita bread, which I did not eat.  For dessert, my parents had Georgetown cupcakes and ice cream while I had my homemade gluten-free, sugar in the raw brownies.

My Christmas meal involved a bit more temptation. I went to my cousin's house for dinner. She had a buffet style dinner consisting of meats, rice and beans, vegetables, casseroles, sweet potatoes, rolls, biscuits and macaroni and cheese. Of course the gluten filled mac 'n' cheese, rolls and biscuits were calling my name!  I managed to stay focused and chose turkey breast, green beans, collard greens, sweet potatoes, rice and beans and broccoli casserole. The broccoli casserole was a good decadent option that distracted me from the mac 'n' cheese and now that I look at the list of foods on my plate, I realize I had plenty of satisfying options. Whenever I consider eating a gluten filled food, I remind myself that the end result will not just be a stomach ache.  I remember digestive issues have caused me inflammation, lack of vitamin absorption and lowered immunity and it's all very serious. 

On to temptation number two, dessert, my ultimate weakness. There was a table full of pies, cakes and cheesecake.  I knew before-hand I would be tempted to indulge in dessert more than the food so I came prepared with a dessert option that I could eat. I brought a cherry pie from Whole Foods that was gluten-free and refined sugar free.  I have to say I was still challenged to avoid the chocolate fudge cake, homemade cheesecake and my all time favorite, yellow cake with chocolate icing, which looked homemade.  I did have my gluten and refined sugar free pie but I spent the rest of the evening pondering whether or not to have just one slice of cake. It felt like I had an angel on one shoulder and the devil on the other. What a long night! Sigh. I reminded myself that even if I were willing to deal with brain fog as a result of the refined sugar which I could avoid in upcoming days, the gluten would take a larger toll on my overall health and right now my body needs to heal. I also planned to make a cake that I could eat the next day, so I just needed to hold on. I made it through Christmas without doing damage and woke up the next day clear-headed and energetic making staying on-track worth it.

Brown Rice

This week I've been focused on eating whole grains. I've learned very quickly that eating the right grains will keep you full and satisfied for hours.  I have been craving eggs lately and decided to make myself scrambled eggs with goat cheese and chicken andouille sausage.  I was in the mood for brunch but it was Friday afternoon and I also didn't want to debate about whether the meal I would order is gluten-free and refined sugar free.  As I was preparing my homemade brunch, I decided to mix in some cooked brown rice.  Not only was it filling and satisfying but I was not hungry again until 5 hours later!  That's not even happened with the largest brunch buffet meal I've had in the past. 

For a couple of days I've been craving a creamy, cheesy casserole. I decided to make a brown rice and black bean casserole. I also added the chicken andouille sausage, which is my alternative to predictable grilled chicken, green chiles, cream of chicken soup and cheddar and monterey cheese.  It was super easy to make and was delicious and since I added so many flavorful ingredients, it didn't require a lot of seasoning. I have leftovers for the next few days (that I actually want to eat) so no cooking for me! I intended to add some steamed broccoli to the casserole but I forgot so I had kale chips on the side which actually added a nice crunch.

Energy!

After a couple of weeks without gluten and refined sugar plus the addition of green vegetables, I have so much of energy!  I've gone out late with friends during the week and on Sunday without feeling like I need to drag myself out or say no because I need to rest up for work the next day.  This is all very interesting, I am not moody, and actually very happy and excited to the point where I am staying up way too late (which I need to curb as that will surely cause other problems).  I now realize that I've limited myself from enjoying activities in the past due to fatigue and fear of being even more tired the next day.  Who knew that a diet adjustment can possibly improve your quality of life?!

I had my cupcake and champagne party this weekend, which was a blast!  I ordered my fav Georgetown cupcakes for my friends.  I have to admit after one look at those picture perfect cupcakes, it crossed my mind to just have one little innocent gluten and sugar filled cupcake.  However, once I thought about the possibility of losing this high that I've been on the past two weeks, I quickly turned to my gluten-free, sugar in the raw cake that I baked so that I too can have some cakey goodness to enjoy...and all was well. :-)

By the way, I found this spread in Whole Foods that is made from honey, cocoa, butter and milk.  It has a flavor that reminds me of caramel but more subtle.  I used this on my cake as an icing and it turned out well.  I'm not a fan of caramel and would prefer a more chocolate flavor, but in small doses this spread works for me and until I can find a good replacement for typical sugary icings, it remains an option. 

Green Vegetables

I began focusing on my gluten-free and refined sugar-free diet the Saturday after Thanksgiving.  I was pleasantly surprised by the quick results. Monday I returned to work after a two week vacation where I traveled to Europe and celebrated Thanksgiving with family. Normally, I would have felt like I was run over by a Mack truck, feeling fatigued and cranky but instead I was energetic and my mind was clear, no brain fog.  It is amazing that I can feel so great after omitting my food triggers for two days!  Very eye opening!

I met with my nutritionist this week and the topic was greens. I really enjoyed this session because it reminded me of the importance of eating green vegetables. I know we have always been told to eat our vegetables but I have completely overlooked their vital benefits. I don't dislike vegetables, broccoli is my fav, but I also don't crave them and never deemed them necessary to function. I rarely eat them, maybe once a week which is clearly not enough. So out of the list of benefits, blood purification stood out to me the most. I cringe thinking about damage done by having toxins in your blood. Another benefit that stood out to me was improved liver, gall bladder and kidney function and considering my issue of a congested liver, I see that I have not done my body good!  Of course cancer prevention is a huge benefit that we all should acknowledge.

My assignment is to have two green vegetables a day and to prepare 3 in a way that I've not done before.  I was initially intimidated by this challenge since I don't cook, I'm usually exhausted after work and I am lucky to have a veggie once a week.  Well this week was perfect, I'm not traveling and I'm able to work from home so it was perfect timing for me to get started right away.  Excited about already feeling great since I omitted gluten and refined-sugar and looking forward to feeling even better after receiving the nutrition from green vegetables, I ran to whole foods the next day and grabbed asparagus and broccoli rabe. That evening I decided to prepare the asparagus to go along with my leftover Thai food and a Whole Food green cold-pressed juice (Emerald River: kale, broccoli, celery, lemon, apple and ginger).  Even though I was starving and could have easily warmed up my Thai food in a minute and be satisfied, I stayed committed to my asparagus.  I decided to roast them by placing them on a baking sheet drizzled with olive oil, Himalayan pink sea salt and lemon juice. At about 450 degrees, it cooked up in 15 minutes. I admit it was very easy and quick to prepare.

Nutrition and Baking

I am beginning to work with a nutritionist who will help tackle my inflammation and get the proper nutrition that I need so my body can function properly. I will meet with her twice a month for the next 3 to 6 months. I will learn about how foods impact my body. The first topic on Monday will be green vegetables. My nutritionist travels a lot which is great since she can relate to the difficulty of maintaining a balanced diet while on the road. Her first tip was to bring a small blender or the Magic Bullet Blender to make nutritious shakes. I'm excited to learn more and share what I learn so that I can help others. 

On another note, I made my first from scratch cake. It was gluten-free using sugar in the raw. I followed the King Arthur Flour gluten-free chocolate cake recipe. I made a few adjustments. First I used a gluten-free flour that already has xantham gum in it, which is needed to hold baked goods together since there is no gluten. It is a corn based carbohydrate but in recipes only a half or full teaspoon is required. The flour I used is called Better Batter which I found at MOM's Organic Market. The other adjustment I made was to add the sugar in the raw to the wet ingredients so that it can dissolve since it is more coarse than refined sugar. Lastly, I used Himalayan pink sea salt for the salt addition to the batter.  I've learned that Himalayan pink sea salt does not raise your blood pressure and has essential minerals that we need unlike processed refined salt. The cake turned out great, better than I expected. I was concerned it would be dry and grainy but was actually moist and had a deep chocolate flavor. Although slightly more dense, it's very comparable to a normal cake.

My challenge was making the buttercream icing. I was sure that I could substitute sugar in the raw for powder or refined sugar, but I completely overestimated the ease of melting the sugar in the raw using my softened butter....it wasn't happening. So I decided to pour my icing into a saucepan to attempt to melt down the sugar. It melted but was still grainy and my icing turned into a glaze. I tried to put the icing in the fridge to stiffen it up but since I was eager to try the cake, I used the icing as a glaze and poured it over the cake. Next time I will melt the sugar before blending it with the butter and milk and see if that produces a smooth icing.  

Overall, I am excited to have a go to gluten-free cake recipe using sugar in the raw for those cupcake cravings!

Pictures of the gluten-free flour, Himalayan pink sea salt and completed cake are below.

Holistic Health: Blood Work Results

Today I had my follow-up appointment with my holistic doctor to review my blood work which was presented in a 29 page functional health report.  The report identifies biochemical imbalances in my body. It covers pretty much everything from vitamin levels, body functions, the body's response to things like stress and allergens, blood cell count, athletic potential and the ability to recover from injury (which to my surprise as a non-athletic person, is in the normal range).  You name it's in there. The report also includes supplement recommendations and a list of aggravating drugs.  Imbalances that are deficient or in excess by 25% or more are highlighted.  The good and the good news is my list of deficiencies and excesses were short and not too far from the 25% limit. By paying attention to my symptoms and responding to my symptoms early, I can bring balance to my body and prevent future and permanent damage. 

I cannot say that I was surprised by my results. My immune response and inflammatory process is dificient, in addition to my red blood cells (anemia) and liver function.  I knew that I was anemic but learned today that I am not deficient in iron as I've believed but deficient in B12.  Another interesting thing I learned is that my liver function deficiency is related to a congested liver (not liver disease) likely caused by medication.  Other deficiencies include vitamin D and zinc. In general my results are saying my immunity is low and I am not digesting my food so nutrients are not being absorbed in my body.  Just a note, my gastrointestinal body function tested as normal which is a blessing considering my digestive issues.

The doctor confirmed that I have gluten and sugar sensitivities. Again, I'm not surprised by the gluten sensitivity since I've noticed fewer digestive issues after consuming gluten-free products. The sugar sensitivity is interesting to me. I know I eat a lot of sweets, so I was expecting high glucose levels and possible pre-diabetes, but I have an intolerance to sugar which is contributing to my digestive issues.  I will have to research this more. 

I am going to start taking supplements to tackle my deficiencies along with a diet that excludes gluten and sugar (honey and sugar in the raw are allowed) for 3 months to get my body balanced and to reduce the inflammation. While I will miss my beloved sweets, I am very interested In seeing how my body responds to this change.  Not sure how I will feel in a month, but at the moment I believe 3 months of sacrifice beats a lifetime of food deprivation while trying to manage future chronic diseases.  I will start this plan in a couple of weeks after my trip to Paris and Thanksgiving.  I will even forego cupcakes at my belated birthday Cupcake and Champagne party next month. Sigh.  Hey, does champagne fit into my plan?!  Stay tuned.

Whole Foods

Last night I went into Whole Foods for a few items.  I was interested in a frozen gluten-free pizza and was drawn to the Amy's brand since I know they make natural and organic foods.  As I looked at the crust options which were organic flour, cornmeal and rice.  I was immediately drawn to the rice crust since it is both gluten-free and less likely to cause inflammation but it was vegan with fake cheese or no cheese and I wanted cheese!  I then considered the cornmeal option since I've enjoyed that type of crust in then past. Curious about the inflamamation factor, I googled 'cornmeal inflammation' and was surprised to find it was so high at -417! No way!  I then googled organic flour and I came across an article that said organic wheat flour was not good for you, so I assumed organic white flour certainly wouldn't be.  In the end, I chose the rice crust option and decided to add my own cheese to it, goat cheese was my choice. I left Whole Foods with some great items including their cold-pressed juices and sweet potato chips but I was also reminded that not everything in Whole Foods is healthy for me and I need to remember to read and research the ingredients as I continue to address my inflammation.  Thanks to my buddy Michelle for inspiring me to log this experience.

Holistic Health

Today I had an appointment at an integrative holistic medical office. I learned that inflammation is likely the source of my growing list of health issues that seem separate but are actually related. The doctor likened it to a tree with a main problem in its core leading to branches of health issues that continue to grow as the main problem continues.  This office offers chiropractic solutions, acupuncture and nutritional support. I will have a complete blood work up that will pinpoint potential issues with my body.  I will log my diet for a week and receive a diet plan to detox and repair my body.  She started me out with an enzyme supplement to take with meals to help with digestion. I am looking forward to this overhaul having guidance and support. I'm also looking forward to eventually feeling like a new person.

Cravings

I've been searching for nutrition classes but have not found anything short of enrolling into university!  I will keep looking.  I did work out the past couple of weeks and felt great afterward.  I've been dragging from traveling for work and getting little sleep but the time on the elliptical left me feeling energized and having more pep in my step the next morning.

Since my food choices during the week were disastrous, I returned home on the weekends feeling the need to detox.  I chose the Greens with Envy juice from wholefoods to wash away the toxins. 

I met my parents for lunch this weekend.  We went to our usual spot, The Cheesecake Factory.  Determined to avoid eating a meal that will surely cause inflammation but craving Chicken Parmesan, I chose the Chicken Romano dish.  It was two thin cut pieces of lightly breaded chicken that was served with pasta and a choice of cream of marinara sauce.  I substituted the pasta for brown rice and requested the marinara sauce to have on the side.  It was tasty and caused no digestive issues, so hopefully it was the right choice.

To satisfy my sweet tooth this weekend, I stopped by a gluten-free bakery called The Happy Tart.  I've tried a few items there in the past but found their cupcakes and cookies to be dry and grainy.  Yesterday, however, I tried the gluten-free turnover with hot green tea.  The turnovers are amazing!  They have a nutella flavor with or without banana and an apple option.  The crust is flaky and buttery and the filling is very satisfying.  They get the Food Love Joy seal of approval.

Snacks

I've come across brown rice crackers.  They are yummy crackers with a light crispiness and a lot of flavor.  The crackers I've seen usually have seeds in them like sesame or flaxseed.  I've also seen crackers with seaweed in them.  I've come across them at Whole Foods and Target.  Besides being a good replacement for crackers made from refined flour, they are also a good to replace tortilla chips.  I assume that tortilla chips cause inflammation since they are made with corn.  The brown rice crackers are good alone or with hummus, olives, cheese.  I can see myself eating these instead of having chips.  I really am surprised at how satisfying they are. Below is a pic of the brown rice crackers I get from Whole Foods, they come in a variety of flavors.

On another note, I've realized recently that I've not worked out in weeks.  Exercise is helpful in reducing inflammation, so I need to get moving this week. My two goals for the upcoming weeks are to workout and to sign up for a nutrition class.  I am so curious about this inflammation issue.  I really want to learn more about the impact of food in our bodies, good and bad.  It is written, so it must happen! :-)

The Weekend

After a couple of weeks of travel, including last weekend, I really needed to reset my food habits this weekend.  I began my Saturday by heading straight to Whole Foods and picking up a "Greens with Envy" cold pressed juice.  I'm new to this juicing movement.  I noticed a strawberry and watermelon juice a few weeks ago and put it on my mental list to buy later.  I ended up with the "Greens with Envy" juice the next time I was in the store.  It is made with Kale, Broccoli, Pineapple, Pear, Lemon, Parsley, Cucumber and Spinach and has a pleasant, sweet but not too sweet flavor.  I figured this juice was what I needed to get me back on track for the weekend.  Later I went to Trader Joe's and they had a Kale and Broccoli salad with Chicken.  What's interesting is as I was reading the rest of the ingredients, consisting of cranberries and sunflower seeds, I realized this salad was meant for those focused on reducing inflammation.  I am happy to find a couple of great veggie and anti-inflammation options to grab on the go.  I ended my day with an authentic thai dinner with dishes such as lemongrass soup, curried pumpkin, papaya salad and drunken noodle.  I felt confident that the variety of great ingredients and gluten-free menu would be good to my body.  I did have some sweet treats through out the day, but with all of the nice anti-inflammatory foods eaten, I feel I've offset some of the impact.

The Beginning of My Journey

For the past month I've worked to incorporate anti-inflammatory foods into my diet.  I decided to adjust my diet after hearing about inflammation from a couple people.  I had never heard of an anti-inflammatory diet but after getting this message twice in a short period of time, I saw it as a sign that I needed to see what this was about!  Once I started researching inflammation, I was shocked and intrigued by the problems that occur from inflammation in your body.  I see why they call it a silent killer and that is scary.  Personally, I have issues with digestion, swollen ankles at times, especially when flying and borderline high blood pressure which started in my early 30's.  I can't help but to wonder if my diet of high-sugar, processed foods including refined flour and wheat, and very little fruits and vegetables are the culprit and what else is brewing in my body.

I am not a fan of restrictive diets, I believe life is to be enjoyed and a big enjoyment in life for me is eating GOOD FOOD.  I would not be able to realistically maintain a strict diet long-term.  A lesson that I've been trying to learn in my life in general through the years is to have balance.  So rather than completely overhaul my diet, I am introducing anti-inflammatory foods and reducing inflammatory foods.  I started by introducing foods such as turmeric (which I sprinkle on anything savory), kale, lemon, hummus and dark chocolate.  I reduced my sugar intake by eating less sweets. I note, I did not remove dessert from my diet but instead of having two cupcakes, I had one.  I also had gluten-free pizza and pasta instead of the traditional flour based pizza/pasta.  The rest of my diet stayed the same, I had my usual apple cider donut for breakfast and a handful of chips during the day.  At the end of that 1st week, I felt a difference.  I was not bloated or gassy at all.  I had accepted bloating and gassiness as normal for my body and as a part of aging (I will turn 40 this year). Those small diet changes made a large difference in how I felt.

I was nervous by Sunday about how I would maintain these diet changes while traveling for work, which I do each week.  At home, I do not cook, I eat at restaurants or have carryout every day but I live in the Washington DC area and I have access to all kinds of foods.  I was worried about traveling to a city, even a major city, where I do not readily know where to go for kale or gluten free foods.  I also had limited transportation since my co-workers and I share cars in the city we travel to.  I tried to maintain a Mediterranean diet consisting of chicken, tomatoes, cucumbers, olives and feta cheese.  I figure I can get this off of most salad bars.  I am fortunate to work at a client site that is near Wegmans.  For those who are familiar with Wegmans, you know I hit the jackpot when it comes to food options.  I was able to add hummus and brown rice to my meals.  I still felt good, even after indulging in mac n cheese and a cupcake that week.  Again, for me, it's about balance.

Weeks 3 and 4 were a little more challenging.  After travel fatigue and a stressful work environment, I slipped back into my old eating habits with more and more sugar and processed foods and little anti-inflammatory foods.  I immediately felt the digestive issues return and I was tired and miserable.  I find it interesting how I was used to feeling bad, tired, bloated and gassy and after 2 weeks of feeling good, returning back to that bad feeling seemed so miserable.  I still have in the back of my mind, how is inflammation impacting my body that I cannot physically feel at the moment?  This weekend I have tried to renew my better eating habits, in addition to having a sinus infection, I needed to be more kind to my body.  I've had lots of warm water with lemon, raw honey and cayenne pepper, in addition to, rice based meals and guacamole made with yogurt, all sprinkled with turmeric and cayenne pepper for added benefit. I've even gluten-free cupcakes from Georgetown Cupcake, which is my fav.  Wish me luck this week as I hit the road again Monday and hope to make choices that my body will be pleased with.