Forgive me food blog, for I have sinned...

It has been 6 and a half months since my last blog. Why? Wow, where to begin? The entire story or sum it up in a nutshell? Nutshell it is. Forget the nutshell, let's move on. Most of us are emotional eaters and around stressful times, like change, holidays, weddings, funerals, and just when life happens every day, we reach for the bottle. The bottle of sugar. You've all heard of the book, Potatoes Not Prozac, but have you really thought and considered what sugar does to the brain? No? Good, I will tell you.

Firstly, your brain cells need two times more energy than any other cell in your body. Glucose is the form of sugar that travels in your bloodstream to fuel the furnaces responsible for your brain power. Neurons can't store glucose though, so your brain totally depends on your bloodstream to deliver a constant supply of fuel, ie: blood sugar. This blood sugar is obtained from CARBS. YES, CARBS! But here's the kicker, too much sugar or refined carbohydrates at one time can actually deprive your brain of its fuel – depleting its energy supply and compromising your brain's power to concentrate, remember, and learn. This is why you feel sluggish when you don't eat.

BUT...though a snack or powerbar with too much sugar in it (or heaven forbid a soda full of high fructose corn syrup - bleh) might quickly give you a boost of energy, it's short lived. When you eat something with a high sugar content your pancreas starts to secrete insulin. And get this, insulin then triggers cells throughout your body to pull the excess glucose out of your bloodstream (you know, the fuel for your brain?) and then stores it. 'Stores it' you wonder? Thats what we are talking about. Storing the carbs. You become a big fat storage unit for carbs... literally you will develop a fat 'asana'. Stick with me here, it gets worse before it gets better.

"Soon, the glucose available to your brain has dropped. Neurons, unable to store glucose, experience an energy crisis. Hours later, you feel spaced-out, weak, confused, and/or nervous. Your ability to focus and think suffers. The name for this glucose deficiency is hypoglycemia, and it can even lead to unconsciousness." Oh and p.s., eating like this will lead to type 2 diabetes, making the brain even more delicate and you will then become vulnerable to depression and are more likely to suffer a decline in mental ability as you age. Fun.

This is why I say EAT! BUT, be careful (mindful, aware, present in) WHAT you eat. When we are emotional, stressed out, experiencing change, etc, we go through different stages of anxiety. Anxiety is a relative of fear - it's a negative response. We reach for comfort, for something to settle our stomachs and thusly settle our mind. We grab fries, greasy pizza, a pint of ice cream, chocolate chip cookies, a few bowls of cereal, a box of fig newtons, an entire bag of Sun Chips, etc., etc., and we reach with a numb mind. When you have got a ton on your mind, the last thing you remember to do is count calories let alone even pay attention to what you are putting in your pie hole. And when you do this, your brain function worsens, you continue to eat poorly because you aren't thinking straight BECAUSE you aren't eating right. Hop on Hammy the hamster, because you are just going round and round and round and round...

Pay attention to what you eat. Pack healthy snacks. Steer clear of the dessert table at holiday parties and avoid all alcoholic drinks with any added sugar in them (more on sugar and alcohol next time). But, if you fall off the wagon, don't beat yourself up. There is no sense in that. That's like beating a dead horse. In the words of Ronnie from the Jersey Shore, "If the horse is dead, leave it alone!" Treating yourself this way just attracts more negativity to you. I don't need to go there do I? More negativity? You'll turn yourself into a black hole for goodness sake! Grow up, use your brain (I know it hurts to think sometimes, but you can do it!). Ok, I know I'm getting snarky now, but it's the Holidays people. You have got to think before you eat. Stay present, take a breath and DRINK WATER WATER WATER! You are nothing if you are not hydrated.

Peace, love and H20.

Fe...Fi...Fo... FIBER!

Ahhhh... Jack. If only you had known how much fiber was in those beans! You know, as I age, I respect fiber all the more. Bloat, swelling, bleh. All can be avoided and prevented if we just pay better attention to what we are eating. For an, ah-hem, "normal" bowel movement, you should be ingesting 25-30 grams of dietary fiber - which only comes from plants - on a daily basis. Regularly. So... you know those days where you grab a coffee on the go, Chick-fil-A for lunch, grab a cookie, then a steak and potato for dinner? Yeah. Guess how much fiber is in that. NONE.

Let's get dirty... Just so you know, there are 2 types of fiber: soluble and insoluble. Soluble fiber (oatmeal, oranges, apples, carrots, nuts) is good for absorbing toxins and regulating blood sugar. Insoluble fiber (whole wheat, leafy green veggies) prevents constipation and regulates pH levels.

So... why should you care? Fiber absorbs excess water in the intestinal tract which lessens pressure and constipation. Fiber also creates a rough surface allowing the intestinal walls to push the waste along (woo hoo!). This allows harmful substances to be cleared out of the intestines before they can cause problems - this is why you hear of so many folks doing "cleanses or colon cleanses." The downside of not getting enough fiber? You asked...diverticulitis, heart disease, high cholesterol, cancer, diabetes, hemorrhoids, headaches, poor vision, low energy, weight gain and over 200 other health concerns.

What about supplements? Definitely. My fav? Super Cleanse by Nature's Secret. Seriously, that's the name of the brand.

What's a foodie/yogi to do? Eat beans 24/7? No... then what? How about: replace the cornflakes with a bran cereal or oatmeal like Nature's Path Smart Bran, for lunch, sub the chicken sandwich for a huge, green salad with grilled chicken and balsamic vinaigrette on the side, for dinner, lessen the portion size of the steak (make sure it's lean and cooked with minimal oil and no butter) to 6 oz. and delete - yes - get rid of that potato and instead chow down on a huge salad in addition to sauteed string beans (a little E.V.O.O., minced garlic, s & p) or broccoli or something else that is really, really green. As a general rule of thumb, extra green = extra roughage = satiety. Limit the red meat, cheese and plain ole' potatoes and sub in leafy greens, lentils, beans, pears, bran as well as whole/sprouted wheat and grains.

On to the bean... yes, beans are jam packed with fiber. Just watch the calories! When you put beans on your salad or hummus on a Wasa cracker, be careful of serving size. The whole can of beans has 3 servings and each serving is about 130 calories. Let's do the math - you eat the whole can? You've just downed 390 calories. Ouch. That's more than 2 scrambled eggs, 2 pieces of bacon and a slice of toast with a pat of butter. Eat the beans people - just be mindful of HOW MUCH you eat.

Hydrate, do yoga, eat your beans and greens. The end.

Kombucha!

Every morning I have my breakfast and a Kombucha. What is a Kombucha you say? Well, I shall tell you. Firstly it is pronounced kom-BOO-cha. It's a tasty drink, but it's so much more than that. It's an organic and raw elixir... of life!

G.T.'s Synergy Kombucha says, "Kombucha is alternately known as a Chinese tea, a plant, or a mushroom. But it's not really any of these. It's a living culture of beneficial microorganisms.... it is delicately cultured - some liken it to fermentation - for 30 days. During this period, essential nutrients form like active enzymes, viable probiotics, amino acids, antioxidants and polyphenols. All of these combine to create an elixir that immediately works with the body to restore balance and vitality."

I came across it after an advanced yoga training in Hawaii. At least 30 or more folks were driking it between classes. I'm not in to overpriced juice drinks. I don't waste my money on bottled juice period. Eat the fruit for goodness sake. So what is this expensive bottled drink that tells me it will rejuvenate, restore, revitalize, repelenish and regenerate me? I was determined to find out for myself.

I picked up a bottle at the local Whole Foods for a hefty price tag, there were plenty of flavors so I went for the one that sounded the most tasty, mmmmm mango. So I open it and have a little taste and then immediately dumped the whole thing out. Bleh! What a waste of money! Those people who drink this stuff are crazy! Gross! A week later, I've sworn off Kombucha and I mentioned this to a fellow yogi. He told me he felt the same way until he tried the grape. He always recommends "first time Kombucha-ers" try grape. So I gave it another shot... hmmm... not bad... if you like wine or beer, there is a similar fermented flavor and aroma of grape must... kinda tasty in fact... and immediately I noticed my head feeling clearer, my shoulders relaxing and my energy lift. My stomach, though not upset, actually felt settled and my entire body felt great!

How on earth can a simple "tea" do all that?

Kombucha isn't so simple, it's packed organic acids, active enzymes, amino acids, and polyphenols. It helps with elimination y'all, and who here in the south doesn't need help with that! Kombucha also helps with: digestion, metabolism, immune system, appetite control, weight control, liver function, body alkalinity, anti-aging, cell integrity, healthy skin and hair. (from G.T. Dave, Synergy Kombucha). Now it's no miracle pill, it's just a drink guys - so don't get up in arms if you try it and you aren't "fixed." You have to fix you, but this drink can certainly help.

The controversy you may have heard about in regards to this amazing drink is some folks who made it themselves at home in unsanitary conditions. The "tea" must ferment so that will take time - if you do it at home, be very careful and follow instructions completely. Or just quit Starbucks and join the Kombucha revolution like me. Yes, it's pricy but man is it worth it!

So - go to your natural health food store and pick up the Grape flavor. Look for one with a few bubbles on the top, it should be lightly effervescent. DON'T shake it, could very well explode all over you! (I speak from personal experience whilst driving - bad idea.). Then venture out and try all the flavors - my long time favorite is gingerberry.

Mmmmm... just finished my last sip. Love this stuff.

Metabo-what? It's midnight and I'm HUNGRY!

Just the other day my mom was saying, "If only I could stop eating at night." Every night since she was a little girl, my mom gets up just a few hours after laying down and has a snack - nothing huge, just a little treat like a tiny bowl of cereal, a small cookie, something a little sweet with a little crunch and always some milk. I admire here ability to have "just a little." Just a little is not something I can or have ever been able to do. For example - as a girl, I was a bit of a sugar addict and when given say, a box of chocolates for Christmas or Valentines Day from my dad... well, let's just say it was gone in 60 seconds. Then, I'd go looking for more like a bloodhound on a trail... right into my sisters room and polish hers off too. While I can sit back and blame them for contributing to my sugar addiction :P, I can also genuinely thank them for great metabolism genes.

Regardless, I realize there are people out there who can and do in fact understand and can successfully accomplish moderation. So, if you eat late at night, will you gain weight? In my mom's case, NO. BUT, if you are one of those who is eating SEVERAL bowls of cereal late at night or if you haven't eaten all day and then come home and gorge on a huge meal late at night... well, you are in fact going to gain.

Here's the deal with your metabolism... it's not just genetic. And, you CAN change the way you metabolize food. Metabolism is a term that not only refers to how your body converts food into fuel but also how efficiently you burn that fuel. Of course, not everyone burns calories at the same rate. Age, sex and the proportion of muscle you have AS WELL AS heredity all make a difference. Some people just burn calories at a slower rate than others.

Here's an interesting and surprising fact from Colette Bouchez on WebMD: The more weight you carry, the faster your metabolism is likely running. That's one reason it's almost always easiest to lose weight at the start of a diet, and harder later on, nutritionist Molly Kimball, RD says: "When you are very overweight your metabolism is already running so high that any small cut in calories will result in an immediate loss." Then, when you lose significant amounts of body fat and muscle, your body needs fewer calories to sustain itself, she says. That helps explain why it's so easy to regain weight after you've worked to lose it.

So, to maximize your metabolism, the best thing to do is eat more often. Small and frequent meals (say, 200-300 calories 5-6 times a day) help keep your metabolism kicked into high gear which means you'll burn more calories WHICH MEANS you will lose weight!

If you skip breakfast and lunch then have a huge meal late at night, your metabolism isn't functioning at all and your body goes into "starvation mode". Then, your body wants to keep every calorie you just snarfed down and you'll actually end up gaining weight.

So - as I always say - EAT. Pack a Z-bar for emergency snacking. I never leave home without a snack - just ask my boyfriend. Every morning, oatmeal. Packed in my Bikram Yoga Memphis tote bag for later: yoga clothes, a kombucha tea and Z-bar for me, hard boiled egg and low fat string cheese for Gregg. Happy snacking!

Super Bowl Sunday - gonna eat a chicken wing?

Then - eat this one:

http://www.eatingwell.com/recipes/boneless_buffalo_wings.html

Boneless Buffalo Chicken wings that are fried - yes fried... you can fry something in a small amount of oil and it tastes JUST as great, in fact - better - than something deep fried. Deep fried foods give you indigestion and are loaded with trans fats which can lead to heart disease and obesity.

I made these tonight with panko instead of flour. Marinated the cutlets in milk (milk with vinegar = buttermilk substitute. See above link for instructions) and hot wing sauce (below). Added salt and garlic powder to the panko. Tablespoon of olive oil in the pan - wow! Drizzle of Wing Time, Buffalo Wing Sauce (HOT) from Whole Foods and viola!

Messy, spicy, hot and delicious.

Ode to the Z Bar...

Oh Chocolate Brownie Z Bar - you are the most delicious of them all. You are nourishing with 12 vitamins and minerals, not to mention thoroughly satisfying with plenty of chocolate brownie texture and flavor and little chocolate chips and chocolate icing. PLUS you are only 130 calories and just 3.5 grams of fat. You have a few carbs, yes, but you have some great fiber and only 10 grams of sugar. N0 - you are no protein bar, but then, do protein bars 'really' work? No, they just make us want more sugary treats. So - as Simon Cowell would say - I like you. I do. In fact, I love you. You are my favorite snack and my favorite sometimes breakfast in the world. :)

Hydration - am I drinking TOO much water?

Proper hydration is confusing to just about everyone. I was one of those, "my face is ALWAYS red when I work out!" folks. Until one day, a very snarky Bikram teacher in NY told me, "well then, you are ALWAYS dehydrated!" So I started drinking more water. water water water... but still didn't notice a difference. Well, maybe a little, but I was still tired and my hands and feet would still swell every other day.

Here's the deal: dehydration is not just a loss of water from sweating, it is also a loss of very important electrolytes, including potassium, calcium, sodium chloride and magnesium, plus many lesser known trace minerals which are absolutely essential to the proper functioning of our brains! As well as our nervous systems, hearts, etc. You get the point. As we lose water (ie: sweat!), the body is depleted of minerals, not just water, and then we get muscle cramps, are exhausted and feel like we've been run over by a truck. This is why it is so very important to REPLACE YOUR ELECTROLYTES! It's actually easy - products like Smart Water and "electrolyte enhanced water" already do most of the work for you. But sometimes a little just isn't enough. And, buying bottle after bottle can be expensive (and destructive if you don't recycle). You can actually re-mineralize your own water at home. Try Concentrace or even Cell Food. Both are available at Whole Foods and other vitamin stores. I also take Potassium supplements (Solaray is my favorite brand) as well as Cal/Mag/Vit-D (if you are taking Cal, take it with Mag and always get it with D for proper absorbtion.).

Ideally, drink half your body weight in fluid oz. of mineralized water. On average, that's two liters of water. If you are taking Bikram yoga, try to drink a coconut water or vitamin water 10 (which is actually 25 cal. for the whole bottle) before or after class. On tough days, get a real (meaning 120-140 calorie) vitamin water or a couple of coconut waters.

Drink up!

Grilled Cheese - healthy? How about a Panini!

How to make a REAL and HEALTHY grilled cheese:

100% whole wheat bread (Rudi's), 110 calories a slice = 220 calories
Horizon Organic American Cheese, 60 calories a slice
Applegate Farms Organic smoked chicken breast, 60 calories/serving (4 slices)
Naysoya Fat Free veggie-mayo spread - 10 calories/tbsp
Laughing Cow Light Original Swiss - 35 calories per wedge

Amy's Organic Alphabet Soup - 160 calories/can

All you need is a panini maker and you don't need butter! Just spread the laughing cow cheese on one slice of bread, layer on the chicken, put the American cheese on top, then spread the fat free mayo on the other slice. Into the wam panini maker. Just a few minutes and done! Serve with Amy's organic alphabet soup which is low calorie and super tasty, very tomatoey and perfect for dipping the grilled cheese in.

Make it even skinner by doing ONE piece of bread, that subtracts 110 calories and is a filling, cheesy, gooey meal for only 435 total calories. Just cut one piece of bread in half and layer everything on as listed above.

YUM.

Think before you eat!

It's very simple. Eat food. If you don't know what it is... DON'T EAT IT! Food is fuel and your body is a temple. It's like driving a car. What happens to your car if there is no gas in the tank? Exactly. If there is no gas, you won't go anywhere. Be HONEST with yourself. If you feel sneaky when you are eating: PUT IT DOWN. Be your own "food police" and just be true to you - the most important person in your life! Think about what you are eating. If it's a foot long sub... you are eating a FOOT OF BREAD. Do you really think that's low in calories? Instead, try a simple sandwich with a big huge salad. The sandwich - two pieces of "normal" sized bread. Not gargantuan. Better yet, eat half the sandwich.

But EAT. Eat every 2-3 hours and try to eat smart snacks. So many people eat "power bars" and think it's a good choice. Well, not necessarily. Most power bars are over 200 calories and over 10 grams of fat. How about a low fat string cheese and a medium hard boiled egg? Only 110 calories and 3-8 grams of fat (depending). Plus, you will be less hungry after the cheese/egg than the sugary, calorie and fat laden "power bar." Think people. That's all I ask. Think before you EAT.