“If you can dodge a wrench, you can dodge a ball...” ~Patches O'Houllihan, Dodgeball

Get Physical

“If you can dodge a wrench, you can dodge a ball...”

~Patches O'Houllihan, Dodgeball

Recently, I decided I wanted to mix things up a bit and find a new activity to add to my exercise routine. Actually, my inspiration came from a rather obscure place and a perhaps some mistaken confidence in my ability to still do everything I could do in my 20’s. It all started when I bought a copy of the movie “Dodgeball” from the local Walmart $5 bin. Of course I admittedly watched it with a glass or two of wine, and that may have skewed my perspective a tad lol. For some reason the camaraderie, the underdog story, and my desire to return to the lazy, carefree days of youth (they always seem lazy and carefree in hindsight, don't they?) made me think that somehow adding a sport like Dodgeball to my fitness program would be a brilliant idea.  I have always been an athlete and participated competitively throughout college. I know how many calories you can burn playing a team sport and it can almost match a steady run on the treadmill. In order to be successful in any fitness and wellness program you have to stay motivated and have some fun. Enter Dodgeball...

So that night I had a dream that I joined a local dodgeball team.  It was co-ed due to probably the lack of grown adult people that don't mind having balls hurled unceremoniously at their head.  In my dream there was no enigmatic and brutal coach to help us along like in the movie “Dodgeball,” nor were any of the other teams particularly evil, which, I have to admit was a real downer for me.  I so wanted to play dodgeball against a team of evil miscreants. You would think that I would be able to conjure at least that part up in my dream right?  Well anyway, there were a lot of adults who were actually good at the sport (unlike myself) and who sucked royally and couldn’t hit the side of a building dodgeball apparently. It was probably the third hit to my head with the heat of major league baseball player that made me question the logic of choosing a recreational sport off of a Ben Stiller film I found in the $5 bin.  Thankfully, it was just a dream and I woke up no worse for wear with a much less feverish desire to sign up for dodgeball in real life.

The point is to get physical and get out of the house.  The more we sit, the worse we feel.  The more we're on the Internet the less we get the sunlight, exercise, and laughter we really need to thrive as people.  Maybe I'll never be a member of a team that makes “Obscure Sports Quarterly” and maybe I'll never go to Vegas for the World Championship Dodgeball Tournament, but in my dream I did have fun, I did burn calories, and for a tiny moment I felt like a kid again. In reality everybody enjoys different activities and I feel good with that three-mile run I put in today. Whatever your bliss, follow it…or dodge it whatever gets you moving.

Nutrition Evolution

Flowers Make Pollen & Nectar, But Bees Make Honey. So is Honey a Plant Product or an Animal Product?

So I have spent the majority of the day pondering one of the food universes great mysteries. Is honey considered a plant based food product, or an animal product? Honey spends much of its time masquerading around as the product of a plant. I say this because clearly it is not bee “meat,” and no bees were killed in order for us to consume the nectar of the flowers. We all know that honey is in fact made from the pollen of flowers.  However, it is made from pollen that has been collected by honeybees, processed and excreted in its golden and sweet syrup like form that we know as honey. I think that description alone pretty much classifies honey as a bee “by-product”. O.K. I can understand that, but aren’t bees are insects?  Do insects really count as animals?

Technically speaking, all living organisms besides plants belong the Kingdom Animalia, Since insects, such as honeybees are multicellular organisms that rely on other organisms for food, then they are “living” and therefore officially classified as animals. Well now that the bee mystery has been settled, lets delve into the next.  Can vegetarians eat honey? What about vegans?

This is kind of of a confusing question to answer without first explaining that there are inherent differences between being a vegan and following a plant based diet.  A summary of a plant-based diet is one that promotes planning meals around whole plant foods, like vegetables, fruits, nuts, whole grains, seeds, and legumes. Processed foods and animal products are not encouraged when following this lifestyle. There are many forms of vegetarians, and ultimately, they limit their animal consumption based on what they are comfortable with. Lacto-vegetarians who consume dairy products, or lacto-ova-vegetarians who deem it acceptable to eat both dairy products and eggs, and even pesco- vegetarians that indulges in fish. Like I said there are quite a variety of vegetarian “styles” and many allow consumption animal by-products such as honey.

 A vegan diet, on the other hand is one that that eliminates the consumption of any animal flesh or animal by-product and is often practiced because of an ethical component.  So, strictly adhering vegans do not permit use of honey since it is a by-product of an animal as defined above.

I am going to derail for a moment here and say that even though a vegan may not eat animal products, this does not mean they are consuming a healthy diet, or even plant foods. Many unhealthy and over processed food options are available to vegans such as French fries, Oreos, and sodas. Sadly, the food industry has filled the void in the vegan diet with easily accessible and increasingly better favored “vegan junk food”. These animal-free foods are still loaded with sugar, oil ,and salt . Whatever form you get you get your sugar in, be it that honey or other sweeteners, they should still be used sparingly as they are high in calories and low in nutrients.

What have we learned from all of this? Honey comes from bees, which are officially classified as animals. That means if you're a vegetarian, you can still enjoy honey, because it's not part of the animal itself. If you're vegan you shouldn't eat it, because it does come from an animal by-product. I know that a vegetarian diet is not for everyone, but I would go out on a limb to promote a whole food, plant-based diet that includes very small amounts of animal meat and animal products, over a vegan diet consisting of highly processed foods.

I found writing this blog to be personally enlightening.  I learned much about the vegan culture and although I do not practice veganism, I found it interesting to educate myself on many of the standard practices of a vegan. I am going to leave you with a list of things that I didn’t know before researching this article that strict vegans wont eat or use because they are animal by-products.

•   Honey of course

•   Silk

•   Other animal non-food products, such as leather and wool

•   Fish oil (non-vegan omega 3 supplements)

•   Other hidden animal products, such as gelatin

•   Other foods processed with animal products, such as non-vegan sugar, processed using a bone char filter

Learn more: http://www.naturalnews.com/031106_honey_vegan.html#ixzz3lBhqChlR

http://www.unconventionalwellness.org/blog/can-i-use-honey-on-the-esselstyn-plant-based-diet

 Nutrition Evolution

Pesky Acne, How Nutrition Can Help.

I used to have lovely clear skin; the kind people would complement me on and secretly hate me for. It was one of my best features and I took it for granted. Then I had my son and with his arrival, came the unpleasant arrival of another not so honored guest…adult onset acne. Now some people may be snickering and thinking that this was sweet justice for my indifference and neglect of my previously fabulous epidermis, however I assure you that I have learned my lesson.

I have tried everything to get rid of my pesky chin acne, but the little buggers are determined to hang around as painful reminders that Mother Nature gets the last laugh. My dermatologist told me that this is a common event for post pregnancy women, brought on by hormonal changes in our bodies. Sweet, nice to know I’m not alone in my suffering. Ok so admittedly that sounded a tad dramatic, but on her recommendation I have tried fancy soaps, exfoliating with baking soda, Retin A, and even antibiotics. Guess what, my wretched skin is still reluctant to play nicely and clear up.

So what is a girl to do? Well in the US, people spend more that $100 million dollars annually on over the counter acne fighting remedies. The interesting thing is that many countries have no acne problems in their populations at all. How can this be? First of all acne is a complicated creature and many things can contribute to its livelihood. Stress, sleep, exercise, hormones, genetics, and diet all play a role in the likelihood of you waking up blemish free each morning. The good news is that more than one-third of people with acne have seen a connection between what they eat and their blemishes.

It makes sense that what you put inside your body can cause outward reactions in your skin. After all your skin is your largest organ and it absorb and filter toxins. Your body uses the nutrients from the food you eat to repair and rebuild your skin from the inside out. Having a healthy balanced diet is essential in the war against those blasted zits.

If you suffer from not so perfect skin like me, try eating a low fat, whole foods diet. You might even be surprised at the difference you see in your skin if you avoid hormone laden dairy products, processed foods, and junk food overall. Oh and water, drink lots and lots of water. It helps to flush the toxins out of your body and hydrates your skin, keeping it looking fresh and youthful. Dry skin can flake off and get caught in your pores, clogging them and causing further breakouts.

Specify foods appear to have extra blemish fighting benefits.  Monounsaturated fats can be anti-microbial, so walnuts and other healthier fats could help diminish outbreaks. Certain spices like cinnamon, ginger, turmeric, along with herbs like basil, oregano, and garlic anti microbial, anti inflammatory, and can boost your immune system leading to clearer skin. Green tea is amazing because it has been shown to suppress the enzymes and androgens that are involved in actual acne formation. Dark leafy greens and purple vegetables and fruits contain invaluable antioxidants that inhibit acne and extinguish inflammation. Zinc & selenium found in fish, nuts, and seeds are two more potent antioxidants that can help you in your plight to destroy acne.Vitamin B5 can be quite effective as an alternative to commercial prescription medications to fight acne, but you should always check with your doctor for contraindications and dosing recommendations.

Some myths I have heard over the years about diet and acne include that having sensitivity to eggs can cause major zits and that eating chocolate makes you break out something fierce. I'm on the fence about eggs, but I am happy to report that the studies I read didn’t seem to conclude an actual concrete association between chocolate and acne. There is even some evidence that dark chocolate can improve insulin sensitivity, and improve blood flow to the skin. When I was in Jamaica with my family years ago, the spa in the resort we were staying even offered a “chocolate facial” touting the benefits of chocolate in skin clarification and hydration!

GI health strongly affects acne too, so make sure you are getting enough fiber and consider cutting out dairy and sugar for a couple weeks to see if it makes a difference. The fiber can help to flush out toxins, and even bind to excess hormones that contribute to acne. If a large percentage of your diet comes from processed foods, chances are you skin is suffering. This is because highly processed foods tend to cause a spike in your insulin levels. Dairy foods also produce high insulin response and can increase hormone and inflammation levels in your body. Too much insulin in your body can lead to the growth of pore-clogging cells and increase oil production, of course leading to more blasted blemishes.

I hope you have found this week’s confessional blog post amusing and maybe even a little helpful. To recap,  your best bet in winning the battle against acne, is to  to get enough sleep, exercise to reduce stress, drink plenty of water, and eat clean. Conduct your own experiment to see if cutting dairy, processed food, or sugar out of your diet makes a difference in your skin clarity. Take care of your gut. Perhaps sample some fermented foods for their probiotic benefits, consume plenty of fiber to keep things moving ... if you know what I mean, and maybe even shoot your doctor an email asking his/her thoughts on vitamin B5.

Nutrition Evolution 

References

1. Ferreri D. Preventing acne with diet. Disease Proof. July 12th, 2011. http://www.diseaseproof.com/archives/hurtful-food-preventing-acne-with-diet.html

2. Davidovici BB & Wolf R. The role of diet in acne: facts and controversies. Clinics in Dermatology 2010;28:12-16

3. Melnik BC. Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Nestle Nutr Workshop Ser Pediatr Program 2011;67:131-145.

4. Kurokawa I, et al. New developments in our understanding of acne pathogenesis and treatment. Experimental Dermatology 2009;18:821-832.

5. Bowe WP & Logan AC. Acne vulgaris, probiotics and the gut-brain-skin axis – back to the future? Gut Pathogens 2011;3:1.

6. Smith RN, et al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr 2007;86: 107–115.

Why You Should Cook and Eat What is in Season

Have you ever gushed over asparagus or gone weak in the knees for fresh ripe heirloom tomatoes? Have you ever waited all year for the season’s first crop? Well perhaps you should. Building your diet around foods as they come into season can help get you excited about good-for-you ingredients and help propel you towards a healthier diet.  There are many reasons to design your daily menu around what is abundant, ripe, and available locally. Historically, eating foods when nature produces them was the only option because that is all that was available. There were no supermarkets carrying produce imported from all over the world, so if you wanted strawberries in December you were just out of luck. Now it may seem like an advantage or a luxury to have any food we want, anytime we want it, eating foods in season offers many benefits.

Seasonal eating means building meals from foods that have been harvested naturally ripe and ready to eat.  You can find fresh seasonal produce at a grocery store, at a farmers market, or you can become a part of a CSA.  CSA stands for Community Supported Agriculture and when you join a CSA, you're purchasing a “share” of vegetables from a regional farmer. Most regions have limited growing seasons, so it’s virtually impossible to eat locally and in season 100% of the time. You can however come pretty close. Most people only think about spring and summer when they think of gardening and fresh produce, but there is actually a great variety of stuff to grow and eat in winter too. Here are some of the advantages of cooking and eating seasonal produce.

Seasonal Produce is Cheaper

This is simply about supply and demand. When something is in season, it can be purchased locally in abundance for relatively cheap in comparison to it’s cost out of season.  A great example of this are the tiny packages of herbs you see in a grocery store during the winter, you know the ones I’m talking about. They usually consist of a few sprigs of basil, usually limp, and cost upwards of $3-4. When you compare that to the large bundles of freshly picked, crisp, and bright green basil you can get at every farmers market in the summer for $1-2 its pretty clear that going with what is in season will save you cash. Of course if you can grow it yourself, you will be saving even more money and have the freshest possible fruits and veggies.

Seasonal Foods Taste Better

There is nothing quite as delicious as a vine-ripened tomato still warm from the summer sun plucked fresh from your back yard. Now think about the last tomato you got in the winter from a grocery store. It was likely a  hothouse tomato that was barely orange, perhaps mealy, and flavorless.  Not nearly as dream worthy right? This is because unfortunately, when produce isn’t in season it must be imported from far off lands, and in order for the crops to make that journey they must be harvested early and refrigerated so they don’t rot during transportation.  They aren’t going to ripen naturally and most times they are not able to develop their full flavor. Foods that have had the chance to fully, naturally ripen before they’ve been picked will taste how they’re supposed to, fresh and delicious!

More Home Cooked Meals

When you buy fresh, in-season, local produce you have to cook more and eat less processed foods. Yes it is more work, but it is of course the best thing you can do for your health. I say have some fun with this and try not to think about meal prep as a chore. It’s a great activity to do with your partner or your kids, and there are practically endless recipes to try for absolutely anything edible.  I like to Google recipes or go on Pinterest for inspiration. Challenge your creativity to come up with unique, fun, and delicious dishes based around something new you found at the farmers market. Cooking seasonally can be an adventure for the whole family.

Add More Variety to Your Diet

Variety is healthy for our bodies and eating a variety of foods can help ensure that we care getting the most complete combination of nutrients possible. According to current nutritional studies we all should be “eating from the rainbow”, or eating many different colored foods every day. This is because different colors equate to different nutrients, and consuming a variety of colors with insure you are getting enough essential vitamins, minerals, antioxidants, and fiber.  Eating from the rainbow can also help protect against chronic disease, digestive issues, loss of bone density, and of course help with weight management. 

It’s Better for the Environment

Seasonal produce grows well naturally and without needing to be genetically modified or sprayed with tons of pesticides, which can seep into our soil and contaminate our drinking water as well.

If you are craving something out of season, don’t forget about frozen fruits and veggies.  Produce is picked at its peak and flash frozen, locking in all the vitamins and minerals. This makes frozen produce more nutritious, flavorful, and often less expensive than out-of-season produce imported from other countries. To find out what’s harvested seasonally in your area, go to www.localharvest.org to find farmers’ markets near you and seasonal produce guides.

Nutrition Evolution

Photos by Tenaya Fleckenstein Photography