Vitamin Valentine – Page 10 – Food for the Mind, Body, & Soul

Mindfulness Matters: Keep a Food Journal to Limit Stress-Eating

Keeping a mindful eating guide can be helpful, and can be stored with your food journal.

As I've written in previous posts, the connection between stress and how we eat, or what influences our eating is huge. Nutrition is obviously important, but the reasons for why we decide to consume food (whether it is hunger, celebration, or emotionally-driven eating) is equally important. For me, I know during times of stress, food can be comforting. As someone who is trying to practice what I preach, the keys to stopping emotionally-driven eating involve some work but the payoff is worth it. Food journaling has been shown to not only help people become more aware to the specific foods and amounts one is consuming, but it also helps diminish emotional or stress-eating, which is something we've probably all done from time to time.

I've always been a fan of food journaling, but it's only been recently that I've paid more attention to the reasons why and how I eat, rather than what. If you have a basic knowledge of nutrition and you're maintaining a healthy weight, chances are, nutritionally- you're doing something right, but you may be struggling with turning to food at inappropriate times. The first piece of advice I would give to anyone who feels that they use food during times of stress, would be to buy a notebook and write down when you feel stressed. You may be so anxious or stressed-out that you don't even realize it or can't even pinpoint a specific stressor, but it's important to let your mind be free and write it all down. No one else has to read your words, so using a free flowing writing style is A-ok in my book. Next, write down why you think food can help you. Be completely honest with yourself. If you've already eaten, and you're doing a post-meal/snack/binge "confession", write down what you think led to your eating indiscretion. There is absolutely no shame, despite what your brain might tell you. The key here is to not place blame on yourself. Chances are, food has been your go-to stress-relief for a while, so being nonjudgmental towards yourself in a situation that may have produced guilt in the past is really important.

After you've written down your feelings about the food and eating, it's now time to examine better ways to handle a stressful situation next time. One way to stop a stress-induced-eating episode is to keep your food journal with you at all times and right before you're about to eat, remind yourself to write down how you're feeling. Ask yourself, "will food solve this problem in the long-run?". Although food might provide some immediate comfort and distraction, the answer is probably no, food is not the solution (unless you are actually hungry, then please, do eat something!). Being able to identify healthier ways to deal with stress is a baby step onto real, serious change, so even pausing and writing in a food journal shows great progress. Creating an eating plan for the next day may sound like a good idea, but if you feel that may add additional stress to your life, keeping the focus off food is better. Instead, resolve to pause before eating, take a walk when stressed, or practice meditation. Even sitting for 2 minutes before deciding to use food during stress may help calm your head and change your mind.

Journaling and mindfulness are two ways to get in touch with the factors that lead you to eat, but if you're facing a problem that you just can't seem to fix and food is the only solution you can think of, it's important to get help. Confiding in a friend, social worker, psychologist, or other person you can trust can help you deal with the issues at hand, and may help you find solutions to your problems and also guide you towards diminishing problematic behavior such as stress-eating.

Since I've decided to make my blog a little more personal in certain posts, I was actually inspired to write this because I have found much help with the use of a food journal and even on days when I do have a food faux pas (that's my code for "stress eating episode"!), the use of a journal has helped me immensely. Today in particular I was feeling stressed out due to an issue unrelated to food or school, or anything related to this blog, and I came home and ate a sandwich. Afterwards, I continued to eat some snacks, and then I started to feel uncomfortably full. I took my food journal, and wrote down what I felt, and I wrote an entire page of what was plaguing me throughout the day. It made me realize how important it is to examine my thoughts as they're occurring, or simply not give into cognitive distortions that my mind is telling me (if you haven't guessed, yes, I was a psych major). Even though I did eat more than I was hungry for and even though I did happen to give into my stress, it's great to be able to realize that I can face an issue simply by writing down my thoughts. Sometimes we have to go through a process, whether it seems imperfect in the moment, to be able to realize that we may have the answers within ourselves. Allowing a screw-up to happen is okay, if we're able to grow from it (and we're not hurting anyone else in the process. Luckily eating a few extra snacks is not terribly destructive). My final piece of advice is to allow yourself to feel, experience, observe, and write without judgment and see how far you can go!

-Jess

Eating For Two: What You Should Know

a photo from my nutrition textbook, "Wardlaw's Persepctives in Nutrition" by Carol Byrd-Bredbenner, Gaile Moe, Donna Beshgetoor, and Jacqueline Berning.

This week in one of my nutrition classes, we covered nutrition during pregnancy. Although I am in no way, shape, or form pregnant, nutrition during that particular life stage has always interested me. If you think about it, everything a mother eats is directly forming the future health of her child, so to say nutrition is important during this time would be an understatement. Although many expecting moms believe they can eat whatever they want during this time, only about 300-400 extra calories are needed, and where these calories are coming from is something to keep in mind. It's better to eat an extra snack or two of yogurt and granola, or a larger portion of high-quality protein, like a lean cut of steak, than to gorge on cheesecake and chocolate just because you're "eating for two".

Another particularly interesting thing that we learned is how weight gain during pregnancy influences the developing baby. In the 50's and 60's, women were advised to not gain much weight, and it actually ended up being detrimental to their kids. Restricting calories during pregnancy can actually turn on a "thrifty" gene in the baby, which basically means that child is going to metabolize calories in such a way that makes it very difficult to lose weight. Because the baby's body learns food is a limited resource, they will hold on to fat stores and are more likely to be obese as adults. Some doctors are now advising that pregnant moms who are already obese at the start of pregnancy to not gain any weight at all, and this is a very hot topic of debate. Weight loss during pregnancy is extremely dangerous for the child, because the body starts burning fat and ketones are released. When this happens, the baby is exposed to these ketones and it can be harmful to their developing brains. In fact, babies born to mothers who are in ketosis (the fat-burning process) have been shown to have lower IQs (see the article linked below for more info). In my opinion, women who are pregnant should not become obsessive about their weight, and instead focus on eating a really healthy diet based on fruits, veggies, lean protein, dairy or dairy-alternatives, essential fatty acids (omega 6's and omega 3's), and legumes/nuts. Exercise also has so many benefits, especially during pregnancy, but always check with your doctor on whether it's appropriate.

Besides weight concerns, there are several vitamins and minerals that are essential during pregnancy. Iron, which is often low in women as it is, helps form the blood supply of the baby and you may want to have your levels checked if you are pregnant or trying to become pregnant. Calcium is also taken from your body during pregnancy in order to supply the baby's bones with this mineral, so supplementing with calcium, or upping your intake of calcium-rich foods such as yogurt, low-fat milk, and enriched dairy alternatives may be helpful. Folate, or folic acid, is another essential vitamin that forms the neural tube of the baby. Deficiencies in this vitamin result in neural tube defects, like spina bifida, so it's imperative that you have good sources in your diet. Good sources of folate include leafy green veggies, black beans, and whole grains, or products made with whole grains.

There are so many nutritional concerns during pregnancy that are way beyond the scope of this blog, so if you're pregnant, trying to become pregnant, or just want to have the best nutritional plan for your future, be sure to consult with a Registered Dietitian and your doctor about what you can do to ensure you're being the healthiest you can.

For more info on the debate on obese mothers and weight gain, as mentioned above, see this article:

http://www.nytimes.com/2009/12/15/health/15obese.html

As always, take care!

-Jess

My Favorite "Energy" Bars

In a few posts back, I wrote about how I don't like to depend on pre-packaged foods and how the best diet is one that is based on fresh produce. I'm a big fan of eating whole foods, and I've found that I feel better when I don't eat food that has processed forms of protein (whey protein, soy protein isolate, etc.) especially when it comes to energy bars. Energy bars, or any kind of packaged "bar"-type foods have become increasingly popular in the last decade or so, with good reason. Many of us are so busy that these packaged bars provide a quick solution to hunger. I used to be a huge fan of Luna Bars, but I realized they were so sweet that I was tempted to eat many of them in a sitting (which I often did!). That was a red flag to me, along with the fact that a lot of the ingredients don't agree with my stomach (more than one Luna Bar in a sitting results in stomach pains for me) and are highly processed.

For the past few years, my go-to "energy" bars have been Larabars. I love these little rectangles of goodness because the ingredients are so simple and healthy. Each bar contains dates, and usually nuts like almonds, walnuts, pistachios, cashews, etc. Some of the varieties also contain additional dried fruit, like dried blueberries, dried apples, dried cherries, etc. and spices, like cinnamon, nutmeg, cloves. A few of the flavors also contain chocolate chips (the ones Larabar uses appear to be vegan). What I love about these bars are that not only are they really simple and healthy, they're much more satisfying than a processed food bar. The fat content is higher in Larabars (compared to other bars) due to the nuts, which makes it a little more filling and satisfying than a lower-fat bar. These bars are also gluten-free, which makes them appropriate for anyone with Celiac Disease or a gluten intolerance.

Because they are so easy to make, if you wish to make your own version of Larabars, simply use a food processor to blend together dates (pits removed), nuts, and any other dried fruit of your liking. I haven't yet created my own fruit and nut bar, so if you try this on your own, you might have to experiment with the ratio of fruits:nuts. If you haven't tried Larabars, they're available in most health food stores. I usually buy mine at Trader Joe's, Whole Foods, or Fairway (a northeast supermarket chain) and you can also order them online. Feel free to share your favorite flavor Larabar by leaving a reply.

Note- This post, and any other post based on a particular product, is not a paid endorsement. I truly love Larabars and bought all of the above varieties for $1.49 each.

-Jess

Are Superfoods Superior?

If you read health articles, chances are you’ve come across the term “superfood”, but are these foods superior to others? Lets start with the basics. A “superfood” can be defined as any food that is nutritionally rich in a particular vitamin, mineral, or other substance that is beneficial to one’s health. In recent years, the rise of health gurus advocating for the consumption of “superfoods” has increased and it can be difficult to distinguish whether someone is actually knowledgeable about nutrition, or if they are trying to sell you something that you might not need.

Can a cookie really be "super" in the health sense? I'm not sure, so I'll just assume they mean super-delicious!

The marketing of specially-formulated powders and supplements, even when they only contain “natural” ingredients, is something I’ve noticed recently, and it’s alarming, because something can be natural, and organic, but not necessarily healthy or essential for the body. Another thing I’ve noticed is just how many packaged items appear to be “superfoods”, when in reality, the most superior of foods are the ones you can find in a farm stand. Fresh, seasonal produce is the definition of a “superfood” to me, especially if it is grown in nutrient-rich soil and doesn’t need to be imported or shipped from many miles away. The longer a food item is in transit, the more nutrients it loses. Comparing locally-grown blueberries to Amazonian-harvested açaí berries (a so-called “superfood”), it’s actually better to eat the local blueberries because not only will you get vitamins and antioxidants, you’ll be supporting local agriculture, instead of consuming an overpriced, nutritionally-similar açaí berry which must travel a great distance to get to your health food store. Of course, if you have the means to buy more expensive and exotic ingredients, be my guest, but if you’re looking for a nutritious, native source of antioxidants on the cheap, your local farmers market has a plethora of options.

In my opinion, there are no perfect foods. We need a balanced diet, and perfection isn't the goal. — In my opinion, there are no perfect foods.

So, besides supplements and açaí berries, what are some other so-called “superfoods”? Alternative-health experts will tell you to buy goji berries, maca, cacoa, among others, and while these foods definitely have benefits, you shouldn’t feel any less healthy by not buying into the hype. One does not need to have a diet full of “superfoods” to be super-healthy! Fresh berries, greens and other fruits and vegetables, whole grains, lean protein, dairy (if you tolerate it), and healthy fats are the things to focus on. My take is that a balanced diet based on whole foods is far superior than one based on supplements or packaged foods claiming to be “super”.

My idea of a meal full of "superfoods" is one rich in brightly colored, locally-grown vegetables.

-Jess

How To Help Your Thyroid

Are you one of the many Americans who suffer from thyroid abnormalities? Whether you have hypothyroidism or hyperthyroidism, thyroid abnormalities can wreak havoc on your body and mind, after all, the thyroid gland is what’s responsible for setting our basal metabolic rate, among other things. A change in thyroid hormone secretion can cause many different symptoms depending on whether your thyroid gland is overactive (hyperthyroid, most commonly caused by the autoimmune condition, Graves’ Disease) or underactive (hypothyroid, due to certain medications, or commonly caused by the autoimmune condition, Hashimoto’s hypothyroidism). The number one treatment for both of these conditions starts by consulting a Medical Doctor, preferably an Endocrinologist who specializes in the thyroid gland or metabolic diseases, but what can you do to help yourself after going on medication?

You can take control of your diet and exercise habits, which may help your thyroid, and will definitely help your overall health. For hypothyroidism, there are certain foods to avoid, especially when taking your medication. According to some, you shouldn’t take your medication at the same time as eating anything with soy, walnuts, calcium supplements, iron supplements, antacids, and certain cholesterol-lowering drugs. Goitrogenic foods, which include cruciferous veggies (broccoli, kale, cabbage, Brussels sprouts, cauliflower) and soy products (tofu, soymilk, tempeh, and others) may cause the thyroid gland to enlarge and cause the thyroid to slow down even more, so you might want to limit these foods. Coffee, tea, and other caffeinated beverages, like cola or other soft-drinks, should also be avoided when taking medication especially, because caffeine may prevent some of the medication from being absorbed. Some people claim that gluten (found in wheat, barley, rye, oats, among other grains) can inhibit thyroid function and some individuals find that their hypothyroid symptoms decrease after going on a gluten-free diet, however, substantial evidence has not yet been proven. It is getting easier to go gluten-free (see my previous posts linked here and here). Hypothyroid often causes individuals to feel sluggish and lethargic, but with medication, symptoms should decrease overtime. Consuming a well-rounded, healthy diet along with daily exercise may increase energy levels, which overtime, makes exercising a lot easier. Getting active and spending some time outside every day also helps decrease symptoms of depression, which is common in individuals with hypothyroid.

What about those with hyperthyroid? In this condition, individuals may feel anxious and experience unintended weight loss. Depending on the treatment your doctor has prescribed (medication, partial or full thyroidectomy) you may not have to alter your diet too much, or you may be advised to increase your consumption of goitrogenic foods (broccoli, kale, cauliflower, Brussels sprouts, etc). Going gluten-free is also a suggestion made by many in the alternative-health community, although, as stated above, the research has yet to prove anything concrete. As with hypothyroid, it’s important to eat a well-rounded diet and get some exercise. Those with an overactive thyroid gland may feel anxious at times, and learning ways to calm the body and mind may be helpful. Activities like yoga and outdoor walking or hiking may be helpful.

Although diet and exercise can help anyone with a thyroid condition, it’s always best to visit your doctor first, and then try alternative routes. Untreated thyroid conditions can result in heart problems, so take your thyroid health seriously.

Take Care,

-Jess

Would You Follow a Raw Food Diet?

If you follow food and diet trends, you’ve probably noticed that the raw food craze began a while ago with adherents swearing by its weight loss and healing properties. I first became intrigued of raw foodism several years ago when I was a strict vegan, but I couldn't commit to it for an extended period of time. Now, I find myself cooking (or un-cooking) more raw food dishes, but I’m still not a raw vegan for the record. The raw food diet promises many things, but is it all too good to be true? Not necessarily. First, let’s discuss the “rules” one must follow on this diet.

Rules of the Raw Food Diet

If you’re following a 100% raw food diet, nothing on your plate can be cooked above 140°F. Grains are typically not included in this diet, unless they’re raw (under 140°F). Dairy and meat are not usually included because of the risk of pathogenic bacteria that spreads at low temperatures. Most of your meals will come from your own preparation because most restaurants, delis, and other eateries don’t have too many raw options. The diet is mainly fruits, vegetables, raw nuts, extra virgin oils, and sprouted raw grains and legumes.

Health Benefits

Because it is so high in fruits and vegetables, the raw food diet has many benefits. To start, you’re going to get more vitamins and minerals at a lower calorie intake than if you obtain your calories from processed, enriched/fortified foods (processed foods, such as cereal and bread, which have vitamins and minerals added to them). The high water content of fresh fruits and vegetables may lead to a lower calorie intake because of how filling these foods tend to be. Less processing of food typically means that use of oils will be limited because cooking is kept to a minimum. Fiber intake tends to be very high on this diet, which is also a major benefit, as most Americans do not meet their daily fiber requirement.

Anecdotally, many people who follow the raw food diet not only mention the above, but also claim to be healed of various health issues. Research has yet to prove anything substantial, but the high phytonutrient content of fruits and vegetables, along with fiber, has been proven to lower the risk of several cancers and heart disease.

Pitfalls of the Raw Food Diet

Convenience may be an issue on this diet, as going out to a restaurant and trying to find something other than a salad may be an issue (but if salads are your thing, go ahead!). Many raw food dishes require specialty kitchen items such as a vegetable spiralizer (to make raw vegetable “noodles”), a dehydrator (which cooks food to a temperature lower than 105°F, a food processor (to make gourmet raw meals), and a juicer or blender. Adequate protein may be difficult to achieve on this diet without some planning. As mentioned in previous posts, most people need just under 1 gram of protein per kilogram of body weight (to find your weight in kg, divide pounds by 2.2). Calcium and Vitamin D intake may also be low, so if that’s a concern for you (especially if you’re a woman) and you want to try the raw food diet, you may want to add a Calcium and Vitamin D supplement.

My View of the Raw Food Diet

I think this diet has many benefits, but also falls short in several nutrients. The “science” behind this diet is also faulty, as some claim that cooking destroys essential enzymes in food that the body needs. The reality is our digestive system produces the enzymes which break down our food. Any enzymes present in raw foods are destroyed in the acidic environment of our stomach, before absorption of nutrients even occurs.

Still, with so many people claiming that raw food has changed their lives, I can’t be too hard on this one. If you can envision yourself living as a raw foodist for a while, then I say, go for it, or if you just want to try it, be my guest. I’m slightly biased on this one because of my past as a strict vegan, and I admit I tried this diet for a month in 2008, but didn’t really feel any different, however I’m still intrigued. As a result, I made some (mostly) raw vegan treats this weekend and I’m sharing the recipes below! I used a dehydrator (that I purchased in 2008—yep, I went all out during my raw food trial) but if you don’t have a dehydrator, you can either omit the cooking part and eat these as is, or freeze for a frozen treat.

(Mostly) Raw Vegan Almond-Brownie Bites

Ingredients

½ cup raw almond meal (you can find this at Trader Joe’s or usually at your local health food store)
2 dates (pitted), pulverized in a food processor with ¼ cup or less of water (you want a paste-like consistency)
1 tbsp. cocoa powder
1 tsp. vanilla extract
⅓ cup unsweetened applesauce or, peel and cut an apple, pulverize in a food processor until paste-like (the latter is the more authentically “raw” option)
1 oz (or about 20) almonds, cut or crushed
2 tbsp. chocolate chips

Directions

Process dates and water in a food processor
Measure almond meal, cocoa powder, and almonds and add to a bowl
Add dates, vanilla extract, applesauce, and chocolate chips, and mix together to the dry ingredients.
The mixture should be like a thick cookie dough. If the ratios are off, you can add additional almond meal by the tablespoon until the desired consistency is reached.
Form into balls using a tablespoon and place on a dehydrator sheet. If not available, enjoy as is, or place in the freezer for 20-60 minutes.
Dehydrate for 2 hours and then let dry overnight.

Raw Vegan Almond Raisin Bites

Ingredients

¾ cup raw almond meal
⅓ cup unsweetened applesauce (or make your own apple-paste using the method listed above in the previous recipe)
2 dates, pitted, and pulverized with some water in a food processor (you want a paste-like consistency)
1 tsp. vanilla extract
⅓ cup raisins
2 tbsp. raw almond butter (I bought mine at Trader Joe’s)

Directions

Process the dates and water in a food processor
Measure almond meal and put in a bowl
Add applesauce, dates, vanilla extract, and almond butter to the almond meal.
Add raisins and mix until a thick cookie dough consistency is reached. If the mixture is too thin, add additional almond meal by the tablespoon. If too thick, add a little applesauce.
Form into balls using a tablespoon and place on a dehydrator sheet. Again, if unavailable, enjoy as is, or place in the freezer for 20-60 minutes.
Dehydrate for 2 hours and then let dry overnight.

Enjoy!

-Jess

Healthy Gluten-Free, Vegan Microwave Brownies

Microwave brownies are an easy way to treat yourself and a great way to exercise portion control. I know when I make brownies in the oven, I'm tempted to eat more than I even want just because I have a surplus of freshly baked goods. If you're like me, having a single-serving of dessert is an easy remedy for this problem. Not only will the following recipe satisfy your chocolate craving, it also provides some healthy nutrition. Using almond meal is a great alternative to wheat flour or rice flour, the latter tends to be low in fiber and high in carbohydrates. Almond meal is a great source of vitamin E and contains fiber and healthy fats. Using 100% cocoa powder along with dark chocolate chips is a delicious way get some flavonoids that may help you decrease cholesterol and blood pressure over time. Instead of using sugar or honey, using whole dates (just remember to remove the pit before grinding) provides a little fiber (which will slow down digestion and won't lead to high and then low blood sugar). I chose not to use eggs in this recipe because it tasted fine without them, but if you're not a vegan and you want a thicker, more solid/cake-like brownie, feel free to add an egg white and microwave as described below.

Here's my latest healthy, gluten-free, vegan microwave brownie recipe!

Ingredients:

½ cup almond meal
¼-1/3 cup unsweetened applesauce (you want enough apple sauce to allow the almond meal to not be in flour-y chunks)
1 tbsp. 100% cocoa powder, unsweetened
1 tsp. vanilla extract
2 medjool dates, remove pit (use a food processor + 2 tbsp. of water to turn this into a very thick liquid, or grind with a hand tool-- you just want a paste-like consistency)
¼ tsp. cinnamon
1 tbsp. chocolate chips
1 tbsp. almond butter

Directions:

Mix almond meal, cocoa powder, applesauce, vanilla extract, and ground dates together in a microwave safe bowl
Microwave for 2 minutes and check to see if the mixture has thickened or stiffened. This recipe won't get too stiff, but it's more of a soft-fudgy consistency.
If not yet thick and if the mixture is still liquid-y, microwave for 45 second increments until it has thickened
Wait for the mixture to cool for a few minutes (2-5 minutes)
Top with chocolate chips, almond butter and sprinkle with cinnamon

Enjoy!

-Jess

Is Coffee a Health Beverage?

Are you one of the many people who drink coffee everyday? Do you feel like you can’t get through the day without your trusted caffeine fix? I know I am! I love coffee and I’ve been drinking it daily since I was 14. I admit that I am completely dependent on it. I once tried to quit coffee (for fun I guess?) and although I recall I lasted 14 days without it, I didn’t feel the same and I returned to my coffee-drinking ways. I personally don’t feel like there’s anything wrong with drinking coffee and science backs me up.

Coffee has been shown to decrease the risk of developing type 2 diabetes (just don’t load up your cup with sugar and cream!), increase metabolic rate slightly and help burn fat, increase athletic performance, increase energy levels, and protect against Alzheimer’s disease, Parkinson’s disease and possibly lower the risk of colorectal cancer. Coffee does have its naysayers though, who claim that drinking coffee leads to dehydration and dependency. While it’s true caffeine is an addictive compound, I think the benefits far outweigh the risks, especially because overdoing coffee is kind of hard to do. It would take about 100 cups of coffee consumed in less than 24 hours to produce toxicity or death. I don’t know anyone who is THAT crazy for coffee, but if that sounds like something you’d do, maybe go easy on the bean.

Whatever science says, the choice to drink coffee is entirely up to you. Although it definitely has health benefits, some people are extremely sensitive to caffeine and the other compounds found in coffee beans. For these individuals, it’s best to avoid coffee. Additionally, if you have adrenal problems, are taking certain medications, or have other health issues, make sure you consult your doctor before drinking coffee or if you think your current coffee consumption may be interfering with your health.

I’ll be posting some other facts about coffee in a future post, and maybe I’ll come up with a coffee-flavored baked good, so check back soon! Feel free to discuss your coffee preferences by leaving a comment.

-Jess

A Simple Way of Eating

A burrito I made filled with brown rice, lentils, tofu, spicy avocado hummus, and hot sauce. Delicious but my stomach was less appreciative.

Lately I’ve been cooking and creating so many new dishes and even though I’m having a ton of fun in the kitchen, my stomach is starting to complain (I tend to use a lot of spices while cooking and I eat a lot of difficult-to-digest beans and grains). I also find that trying to constantly come up with new meals can take a toll, especially when my main focus should be on school (I’m currently pursuing two degrees, both in nutrition!). So, I’ve decided to simplify my diet and eat pretty basic, nutrient-packed meals for the time being. Besides my stomach pains and limited time and energy due to my classes, another reason why I’ve decided to get back to basics when it comes to eating is an inner feeling that my body just craves real simple food right now, instead of the complicated yet tasty meals I’ve been making. As I’ve mentioned many times throughout my blog, I’m a big fan of (trying) to listen to one’s body. Not only am I an advocate of intuitive eating, I’m also on my own journey to eat more intuitively and be less dependent on external factors (like counting calories and eating at certain pre-determined times during the day).

A blood orange up close and personal! — Luckily, the food stores I shop at have a great variety of fresh produce. Here's a blood orange, up-close and personal.

I don’t really have a plan of what I’m going to eat, because that would be counter-productive to the goals of intuitive eating. However, I know that for the past few weeks I’ve been eating a ton of oatmeal (see my previous post—all those photos are from my own breakfasts!), tofu, wraps and sandwiches with spicy hummus galore, and a lot of other bean and veggie dishes. Obviously, I eat quite healthy, but my stomachaches indicate I should switch up my diet. I keep craving really simple meals (like fruit, salads, soup, nuts) so I’ve purposely stocked my pantry and fridge with the above. I also had a wild thought of trying to wean myself off of coffee (I’m heavily dependent on the magical bean elixir) but I will get back to you on that in the A.M. hours! (Update: Still drinking coffee, and even wrote a new blog post on coffee!)

This was a meal (I ate this for lunch) composed of dark purple grapes, a banana, strawberries, and turkish figs. I craved fruit, I ate fruit, and got my fair share of vitamins, minerals, and phytonutrients! — This was a meal (I ate this for lunch) composed of dark purple grapes, a banana, strawberries, and turkish apricots. I craved fruit, I ate fruit, and got my fair share of vitamins, minerals, and phytonutrients!

Salads are never boring with the right dressing. Here, I used cilantro dressing. Yum!

How do you know when it’s time to make a change in your diet? Is your weight the first thing you check, or are you more aware of your energy levels, digestion, and overall wellbeing? Feel free to share your input!

-Jess

Oat-rageous Oatmeal Ideas

Left: Oats with apples and almond butter. Right: Oats with Heritage Flakes (dry cereal) and a peach

Have you grown tired of eating your oatmeal with brown sugar? Well, prepare to be amazed with some delicious oatmeal ideas.

Before I get to that, let’s discuss how healthy oats actually are! Oatmeal has been shown to lower LDL cholesterol (the bad kind), decrease overall inflammation in the body, decrease blood pressure, and keep you full for a long time. When choosing an oatmeal variety, stick to the old-fashioned kind and not the instant one-minute kind and try to stay away from any with added sugars or fake dried fruit in the ingredients.

Here are some delicious, nutritious oatmeal ideas for your eating pleasure:

Cook oatmeal according to the directions on the box. Then chop an apple and add to the bowl. Top with 1-2 tbsp. of peanut butter and sprinkle with cinnamon. You can also slice a banana in addition or in place of an apple.
mmm Oatmeal, Apples, & Peanut butter!
Prepare the oats, and blend berries in a blender. Mix the berries in with the oats and not only do you get a huge amount of nutrients in that bowl, you also get a beautifully colored masterpiece. Top with other fruit, such as an orange and coconut flakes for a nice finish. To add some healthy fats, you can also add almond butter or mixed nuts.
Cook oats, and add in canned pumpkin and top with raisins and cinnamon.
Use oats in a savory dish by replacing them in any recipe that calls for rice, quinoa, barley, or any other grain. Oats have a mild flavor, and when seasoned correctly can be done right in savory dishes.
Add a fiber-full dry cereal to your oats, if you want some extra fiber!
Add oats to your favorite cookie or muffin recipe for some fiber. You may have to increase the amount of oil or liquid ingredients, but unlike flour, oats will not immediately soak up the liquid ingredients so play around with the recipe you’re using.
Oats in a muffin makes this a healthy fibrous breakfast
Eat oats for dessert! Cook oats, and then add 1 tbsp. of cocoa powder (I like 100% cacao, unsweetened). Add a tbsp. of brown sugar, some cinnamon, almond or peanut butter, and your favorite fruit.

Those are my favorite ways to use oats. What are some of your favorites? Feel free to post a comment if you’d like to share, and don’t forget to visit and like my new Facebook page for Vitamin Valentine for additional daily nutrition, motivation, and health news and updates.

-Jess

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