Oh my goodness...I accidentally skipped the letter N!!! And this was my favorite veggie to talk about...so I'm going back to it. My rules.
Nori is Japanese for dried seaweed, also known as "sea vegetable", and like land plants it too undergoes photosynthesis to harness the sun's energy for food. It is actually an algae, which is less "advanced" in structure than plants on land, but does share some similar characteristics. There are many non-edible varieties, particularly those living in fresh water, but the types eaten in Asian, Icelandic, Irish, and many other coastal cuisines for centuries are rich in nutrients. Here in California we typically find nori wrapped around our sushi roll. It took some maturity for me to appreciate the taste of seaweed, but now I even enjoy munching on a sheet of it by itself!
HOW GOOD IT IS FOR YOU:
+ just one sheet (about 2g) has 10 calories: 1g carbs and 1g protein
+ 20% daily vitamin A, and 2% iron, 4% calcium, 14% folate, 4% riboflavin, 7% magnesium, 20% manganese
+ contains phytochemicals not found in land plants which are used in Asia to strengthen the immune system and fight infection
+ also rich in iodine, which is necessary for thyroid functioning, and so used to treat goiter
FUN FACTS:
+ the cultivation and exportation of seaweed from Asia is a $2 billion industry
+ in Belize seaweed is mixed into a drink of milk, cinnamon, nutmeg, and vanilla...sounds pretty good to me!
+ carrageenan and agar are derived from seaweed, used as thickeners in many food products (as well as toothpaste and cosmetics)
Monday, May 17, 2010
Sunday, May 16, 2010
Celiac Food Fair, aka FREEDOM
This past Saturday May 15th I attended, for the first time, the annual Celiac Disease Foundation Conference and Food Fair. Upon entering the ballroom of a downtown hotel, I was surrounded by people with the same diagnosis as me and oodles and oodles of FOOD! I can hardly express how free I felt knowing that I could eat EVERYTHING in that entire room! Here is a summary of my experience:
+ a vast majority of celiacs in attendance were female, "white", and thin
+ gluten-free baked goods are even more unhealthy than their gluten-containing counterparts
+ I am so glad I only have one food limitation: my freedom would have been spoiled if I were still dairy-free or vegetarian
+ ate lunch next to Marlene, a 45+ y.o. woman diagnosed for 25 years. She still gets excited about being given a gluten-free meal at the annual convention. She says it gets easier but most challenges never change...yay?
+ I truly have adopted an untrusting celiac mentality: with the presentation of a salad, various dressings, and a hot entree with sauce I felt very nervous not asking about the ingredients, even though I knew I was in the best of hands. And the next day when I felt nauseous I wondered if I had been gluten-poisoned, even though I can't imagine how that would be possible
+ met a 21-yr-old USC student with celiac disease AND type I diabetes. She is hoping first for a cure for celiac disease - says it's the more challenging disease
+ I am lucky to have been diagnosed so quickly...most celiacs undergo up to years of testing before doctors perform the right ones
+ symptoms of celiac disease vary WIDELY...some people vomit right away, others like myself would never know the difference
+ the standards for celiac treatment (the rules for food choices and avoiding contamination) are still changing. Vinegar and hard liquor? ok as of 10 years ago. Oats? ok as of 5 years ago (if certified GF). How to eat at restaurants? still very much under debate!
+ I wish I lived in Italy: with my diagnosis I would receive free blood tests and surgical screenings, 2 additional paid days off work each year (fo what I have no clue), money for gluten-free groceries, and restaurant of gluten-free pasta and pizza!
+ although ALL gluten ingested will cause inflammation from the immune response, research shows that up to 2mg per day will not cause the death of intestinal cells which most affects malabsorption and risk for cancer(research still in progress)
+ cookies, cupcakes, pizza, cookies, cake, cookies, cookies, and more cookies
+ I am not alone
+ a vast majority of celiacs in attendance were female, "white", and thin
+ gluten-free baked goods are even more unhealthy than their gluten-containing counterparts
+ I am so glad I only have one food limitation: my freedom would have been spoiled if I were still dairy-free or vegetarian
+ ate lunch next to Marlene, a 45+ y.o. woman diagnosed for 25 years. She still gets excited about being given a gluten-free meal at the annual convention. She says it gets easier but most challenges never change...yay?
+ I truly have adopted an untrusting celiac mentality: with the presentation of a salad, various dressings, and a hot entree with sauce I felt very nervous not asking about the ingredients, even though I knew I was in the best of hands. And the next day when I felt nauseous I wondered if I had been gluten-poisoned, even though I can't imagine how that would be possible
+ met a 21-yr-old USC student with celiac disease AND type I diabetes. She is hoping first for a cure for celiac disease - says it's the more challenging disease
+ I am lucky to have been diagnosed so quickly...most celiacs undergo up to years of testing before doctors perform the right ones
+ symptoms of celiac disease vary WIDELY...some people vomit right away, others like myself would never know the difference
+ the standards for celiac treatment (the rules for food choices and avoiding contamination) are still changing. Vinegar and hard liquor? ok as of 10 years ago. Oats? ok as of 5 years ago (if certified GF). How to eat at restaurants? still very much under debate!
+ I wish I lived in Italy: with my diagnosis I would receive free blood tests and surgical screenings, 2 additional paid days off work each year (fo what I have no clue), money for gluten-free groceries, and restaurant of gluten-free pasta and pizza!
+ although ALL gluten ingested will cause inflammation from the immune response, research shows that up to 2mg per day will not cause the death of intestinal cells which most affects malabsorption and risk for cancer(research still in progress)
+ cookies, cupcakes, pizza, cookies, cake, cookies, cookies, and more cookies
+ I am not alone
Day 13: OKRA
Okra - not so popular in California, but very much so in the South - it is after all the essential ingredient in gumbo. In American cuisine it is traditionally paired with shrimp, but okra is also very common in African, Carribean, Indian, Mediterranean, and Asian cuisines in sauces, stews, and side dishes. Okra is the flowering part of a plant related to cotton, cocoa, and hibiscus, that contains MANY seeds inside (so here's another veggie that's actually a fruit!). I had never had okra in my life until two years ago when I tasted a spicy red curry dish at the Restaurant, but still have never cooked it at home until now. I tried them sauteed with olive oil, white onion, garlic, and lemon juice in a sauce from 1 can of diced tomatoes. I'm partway to gumbo, right??
HOW GOOD IT IS FOR YOU:
+ 1 cup has only 31 calories: 0g fat, 7g carbs (3g dietary fiber, 1g sugars), 2g protein
+ provides 35% daily vitamin C, 66% vitamin K, 22% folate, 50% manganese, and good amounts of vitamin A, thiamin, riboflavin, niacin, vitamin B6, calcium, iron, potassium, phosphorous...and the list goes on!
+ contains nearly all essential amino acids in the seeds (though only 2g total)
+ is known to relieve constipation from the "mucilagen" and fiber contained within the pods (the material holding all the seeds)
FUN FACTS:
+ it was brought to the US from Africa in the slave trade
+ okra leaves can also be eaten raw in salads or sauteed (though where one buys okra leaves I have no idea)
+ okra has been around atleast 12 centuries B.C., as the ancient Egyptians reported it in their cuisine
+ overcooking it leads to "okra slime", from the heat's affect on the inner mucilagen. This can also be minimized by trimming the ends of the pod
Day 12: MUSHROOMS
I think it is important that I dedicate a day to another non-vegetable that is used as a vegetable in cuisine...the mushroom. Now, mushrooms get a very bad rap...because they're a fungus after all. Typically we think of fungi in terms of their harmful effects - spoiling that last piece of bread you needed for your sandwich, or overgrowth of yeast of the feminine...you know where. But these are examples of excess that are repulsive by intuition. Heck, we know that excess fats and oils can lead to "gross" obesity, but that doesn't mean that fats are entirely bad (indeed we know they are also necessary to the human body).
A mushroom is actually the structure of fungus that grows above soil - essentially the flower that helps to spread the seeds (spores) of the organism. Not all are edible, but thanks to the trial-and-error of our ancestors we have found those "flowers" that are also nutritious to the human body (doesn't it sound nicer to think of it as a flower?).
The nutrient value of mushrooms differs according to the variety. Shiitake seem to be the most nutritious, followed by white mushrooms, then brown or crimini. And of course you can get into all the fancy expensive mushrooms and truffles (mushroom cousins), but I'm going to keep it simple and review the shiitakes, which are great sauteed with other veggies into a stir-fry, pasta dish, or topping a burger.
HOW GOOD THEY ARE FOR YOU:
+ 1 cup has 7g carbohydrate, NONE of which are sugar, 3g dietary fiber, 0g fat and 3g protein
+ a good source of riboflavin, niacin, vitamin B6, pantothenic acid, phosphorous, potassium, zinc, copper, manganese, and selenium
+ also contain omega-6 fatty acids
+ add great flavor to your dish without adding a lot of calories (43 in 1 cup)
FUN FACTS:
+ some raw mushrooms contain the carcinogens "hydrazines", but when cooked this compound is destroyed
+ never eat mushrooms in the wild, since many poisonous types resemble those that we buy in the grocery store
+ many mushrooms produce psychoactive effects such as halucinations and euphoria, (you may know them as "shrooms") and they have long been used in native spiritual ceremonies (got to thank the trial-and-error of those ancestors again...)
+ in Asia some specific mushrooms have been used for medicinal properties, including inhibition of tumor growth and enhancement of the immune system. Research in western medicine has increased in the past 50 years
+ penicillin is the antibiotic that was discovered occurring naturally in the fungus penicillium to protect itself from bacteria. Several other antibiotics have been discovered in this way
See, mushrooms can be nutritious, delicious, psychadellic, and medicinal...so let's not be prejudiced against them all!
Thursday, May 13, 2010
There is no "easy" option
Tonight, as I left the grocery store parking lot with my bag of uncooked ingredients for my dinner, my eye was caught by the neon lights of the Panda Express at the other end of the shopping center. I thought "oh, how easy it would be if I could just grab a hot, filling, tastey dinner from there (and for only $6)". And I thought of how many other people driving home from work and errands were doing that very thing. And then I thought of how many people in this country do that always, every day, and how widespread is obesity, mainly due to this human, primitive fact: our bodies instinctively want nourishment in the most efficient way possible, and with ingredients that we can count on to satisfy and last (read FATs).
In some ways the excessive weight of the western world is an accomplishment: for the first time in history there are more overnourished people in the world than there are undernourished. As a race we are not dying of starvation! But we ARE dying of...heart disease. How ironic that this "too much of a good thing" is just that: although we do not struggle to be adequately fed, we struggle to be healthily fed, and it pays its price on all parts of our bodies.
Cue entrance of celiac disease: my life is full of restrictions (and this blog is full of me talking about them ;). But as challenging as it is, I know that the condition is also a blessing - because for me, there is no easy option. I cannot eat whenever or whatever I want from the abundance of food choices available everywhere I look, whether it is Panda Express, McDonald's, or Super Organic Health Restaurant. Feeding myself cannot be as instantaneous as it has now become in the modern world; even if I do not grow my own food, or in the rare cases that I pay to have someone else prepare it, I must be mindful and careful of the way in which it is prepared, which reinserts my consciousness into the process. If to order a hamburger I have to get out of my car to go inside, explain how I need them to clean the grill and use new gloves to handle my patty, then stress about if they will truly do so, it makes the fast food option MUCH less appealing! I might as well grill my own patty of 98% lean meat at home where I know it will be safe.
Because of celiac disease, I am forced into living that old "European" lifestyle that we romanticize, in which Mother shopped at the local market daily for the fresh foods that she would prepare for all of the family's meals. My options for processed, packaged foods are much more limited (although they are increasing) which leads to me cooking more whole foods that are much healthier anyway!
Unfortunately many people actually have reached a level of obesity which really requires the same dietary and lifestyle changes as I have had to make. I remember how, prior to being diagnosed, I thought I was doomed to be a tired person forever; I had completely forgotten what it felt like to feel good and full of energy, and I suspect the same is true for many whose condition of obesity has not yet been confronted. How different the world might be if obesity could be seen with the same urgency and severity of consequences as my disease...would we see those quick and easy food options as a poison, as something that is not even an option.
disclaimer: nothing about this post is intended to be a judgement
In some ways the excessive weight of the western world is an accomplishment: for the first time in history there are more overnourished people in the world than there are undernourished. As a race we are not dying of starvation! But we ARE dying of...heart disease. How ironic that this "too much of a good thing" is just that: although we do not struggle to be adequately fed, we struggle to be healthily fed, and it pays its price on all parts of our bodies.
Cue entrance of celiac disease: my life is full of restrictions (and this blog is full of me talking about them ;). But as challenging as it is, I know that the condition is also a blessing - because for me, there is no easy option. I cannot eat whenever or whatever I want from the abundance of food choices available everywhere I look, whether it is Panda Express, McDonald's, or Super Organic Health Restaurant. Feeding myself cannot be as instantaneous as it has now become in the modern world; even if I do not grow my own food, or in the rare cases that I pay to have someone else prepare it, I must be mindful and careful of the way in which it is prepared, which reinserts my consciousness into the process. If to order a hamburger I have to get out of my car to go inside, explain how I need them to clean the grill and use new gloves to handle my patty, then stress about if they will truly do so, it makes the fast food option MUCH less appealing! I might as well grill my own patty of 98% lean meat at home where I know it will be safe.
Because of celiac disease, I am forced into living that old "European" lifestyle that we romanticize, in which Mother shopped at the local market daily for the fresh foods that she would prepare for all of the family's meals. My options for processed, packaged foods are much more limited (although they are increasing) which leads to me cooking more whole foods that are much healthier anyway!
Unfortunately many people actually have reached a level of obesity which really requires the same dietary and lifestyle changes as I have had to make. I remember how, prior to being diagnosed, I thought I was doomed to be a tired person forever; I had completely forgotten what it felt like to feel good and full of energy, and I suspect the same is true for many whose condition of obesity has not yet been confronted. How different the world might be if obesity could be seen with the same urgency and severity of consequences as my disease...would we see those quick and easy food options as a poison, as something that is not even an option.
disclaimer: nothing about this post is intended to be a judgement
Thursday, May 6, 2010
Day 11: LEEKS
I have never, ever, cooked a leek. To be honest, I am very confused about the difference between a leek, a green onion, a scallion, a shallot, and a chive...so hey, why not finally find out for myself! (and anyone else who has wondered!)
Leeks are related to onions and garlic: members of the alliaceae family. A leek's bulb never develops as bulbous-ly, but rather stays cylindrical, and grows tall and wide green stalks. The inner light-green leaves are used more than the darker-green ones because of the latter's bitter flavor. Green onion and scallion actually ARE two names for the same thing: and they essentially look like mini-leeks. They are more mild in flavor than onions, and they never fully grow a bulb (hence why the white part is so small). Shallot, on the other hand, actually is a different plant than the scallion, and its oblong bulb is somewhat sweeter than the onion. Finally, the chive is the smallest of all onion relatives, with the skinniest of green stalks.
HOW GOOD THEY ARE FOR YOU:
+ only 1 ounce of leek actually has a considerable amount of nutrients: about 10% vitamins A, C, and K, and a bit of folate, iron, calcium, and manganese
+ like other onion relatives and garlic, leek phytonutrients help to maintain healthy blood cholesterol levels, and protect the body from growing cancer cells and toxins
+ onion-family flavanoids have been shown in research to lower risk for ovarian cancer
FUN FACTS:
+ the term "ramp" is used for wild leeks
+ Aristotle claimed that the partridge bird's clear voice was due to eating leeks
+ leeks are most commonly prepared in potato and leek soups!
+ avoid over-cooking leeks to prevent them from becoming slimey and mushy
Monday, May 3, 2010
Day 10: KALE
Now to another vegetable that seems to esteem super-power status: kale. I learned about its nutritiousness in my first ever introductory nutrition class about 2 years ago. At that time I was very skeptical and thought it was just for "weird health-food people". But then I had it in a dish I ordered at a restaurant and it was so delicious that I was convinced I could try it at home. And believe it or not, I now LOVE kale even just steamed with a squeeze of lemon juice! Its flavor is much more mild than spinach, and not as bitter as cabbage, while its multitude of leafy folds give it a very satisfying heartiness in the mouth. Rinse kale in water, and chop into strips about 1 inch wide to make more manageable in the pan, either while sauteeing in olive oil or garlic or just wilting until it turns a gorgeous bright green.
HOW GOOD IT IS FOR YOU:
+ 1 cup (raw - about half cup cooked) has only 33 calories
+ 7g carbohydrate, but none of them sugar: this means long-lasting complex carbs! with 1g dietary fiber and 2g protein, 0g fat
+ 200% vitamin A, 150% vitamin C, 680% vitamin K!
+ considerable amounts of calcium, iron, folate, vitamin B6, thiamin, riboflavin, magnesium, potassium, copper, and manganese: basically complete in micronutrients for our bodies
+ also a good source of omega-3 and omega-6 fatty acids!
Kale is so packed-full of vitamins and minerals that it has amazing anti-oxidant and anti-inflammatory effects. Like with chard, I would not suggest eating kale every day due to the risk of toxicity from those fat-soluble vitamins A and K. But I'd say including this as a side to your dinner twice a week is a smart and satisfying choice! Again, a reminder not to boil kale or else lose all of the nutrients in the water you drain from it!
FUN FACTS:
+ kale is considered to be "wild cabbage", whose center leaves never form a "head"
+ also a cruciferous vegetable related to broccoli, cauliflower, collard greens, and brussel sprouts
+ contains the chemical "sulforophane" (remember from brussel sprouts, and also in broccoli) that has anti-cancer properties
+ also called "borecole", a Dutch name for "farmer's cabbage"
Sunday, May 2, 2010
the power of a single bread crumb
I met with a new Dietician this past Saturday, a woman who I highly esteem both from reading her books as well as now from being a client of hers. She counsels, writes, and teaches the principles of "Intuitive Eating", which calls on tortured eaters to trust their bodies, their appetites, and their cravings. This approach to nutrition frees the mind from rigid rules which can lead both to overly-restrictive eating as well as to over-eating, bingeing, low energy, yo-yo dieting, and more serious eating disorders. I may write more on this topic later because I have so much to say about it, but here I will try to focus in on my own experience as a client, rather than a student, of dietetics:
A very difficult lesson to stomach is that my celiac disease is ALL OR NOTHING. Since diagnosis, I have not been highly concerned about cross-contamination of gluten with the foods I eat that are primarily gluten-free (examples of cross-contamination: someone grabbing wheat pretzels from one bowl and using the same hand to grab corn tortilla chips from another; frying pure potato french fries in oil that has fried breaded chicken strips; using a lipstick that contains wheat protein; a plain hamburger patty being cooked on the same griddle with toasting buns). But I have now learned that this disregard has consequences that I hate.
As I've said before, I do not have severe reactions from gluten that lead me to throw up, or develop a rash, or have alarming bowel problems, which means that I am very unaware of when I ingest it unintentionally. BUT, I have felt mildly nauseous almost every day since January, and I still don't feel that I have enough energy to work out. Dietician is an expert in this disease, and can attest that even an amount LESS THAN A SINGLE BREADCRUMB will cause my small intestinal lining to be damaged and ruin my absorption of nutrients for an extended amount of time. This miniscule amount of gluten can send people to the emergency room; so even though that does not happen to me I need to expect that it is damaging to my body. Very likely the fatigue and sick feeling after everything I eat is the result of cross-contamination, so the cure is to be highly diligent about what I put in my body.
At one point during the session, Dietician asked me "when was the last time you felt satisfied by a meal that you ate"... and I sat there in silence trying to remember a time. Both of us teared up a bit at this reality. Recently, and frequently over the past 2 years, I have been wracked with stress about eating, leading me to forgo the idea that I can get pleasure from feeding myself - not even hedonistic pleasure, just the humane gratification of having my needs met. If I don't expect to be satisfied, I do not feel the pain of disappointment and hunger. Yet this restrictiveness has taken its toll, which is evident in the half-eaten container of twelve-dollar GF cookie dough that I bought just 2 days ago. Once I find something GF that satisfies a craving, I naturally binge on this food. Like Dietician said, it's as if I've been breathing through a thin straw all this time, and removing the straw will bring the gulp of fresh air that my lungs need.
I realized this about myself recently when a classmate asked me what my favorite food was...and I couldn't answer her. My identity used to include the fact that I LOVE Chinese food... I used to visit Panda Express almost every day of the week in college. Well, I really don't eat much Chinese food lately, since I have not mastered the art of cooking Asian cuisine with my GF soy sauce :) There are foods that I enjoy...ice cream, cookie dough, and on a daily basis fruits and some veggies...but these do not make up a cuisine, they just help me get by. The loss of most of the foods that I USED to eat has left an empty space that I have not yet filled.
I do have faith that I will reach a point at which I will have a repertoire of dishes that I love to cook, and restaurants I can frequent where I can be assured to have a stress-free gluten-free meal prepared for me. It's just that I am just at the beginning of this process, which has been delayed by the difficulty of accepting this loss.
So today, at brunch with a table of fourteen girlfriends from college, I drank my beverage and watched as they enjoyed the plethora of omelettes, cinnamon buns, chocolate-chip pancakes, and egg sandwiches. I felt the pangs of restriction...but on the way home I stopped at the grocery store, stocked up on GF supplies, and cooked myself some pancakes topped with banana, strawberries, chopped hazelnuts, and powdered sugar. I am not yet free from the restricted-mentality life, but I will get there...or atleast closer to it ;)
A very difficult lesson to stomach is that my celiac disease is ALL OR NOTHING. Since diagnosis, I have not been highly concerned about cross-contamination of gluten with the foods I eat that are primarily gluten-free (examples of cross-contamination: someone grabbing wheat pretzels from one bowl and using the same hand to grab corn tortilla chips from another; frying pure potato french fries in oil that has fried breaded chicken strips; using a lipstick that contains wheat protein; a plain hamburger patty being cooked on the same griddle with toasting buns). But I have now learned that this disregard has consequences that I hate.
As I've said before, I do not have severe reactions from gluten that lead me to throw up, or develop a rash, or have alarming bowel problems, which means that I am very unaware of when I ingest it unintentionally. BUT, I have felt mildly nauseous almost every day since January, and I still don't feel that I have enough energy to work out. Dietician is an expert in this disease, and can attest that even an amount LESS THAN A SINGLE BREADCRUMB will cause my small intestinal lining to be damaged and ruin my absorption of nutrients for an extended amount of time. This miniscule amount of gluten can send people to the emergency room; so even though that does not happen to me I need to expect that it is damaging to my body. Very likely the fatigue and sick feeling after everything I eat is the result of cross-contamination, so the cure is to be highly diligent about what I put in my body.
At one point during the session, Dietician asked me "when was the last time you felt satisfied by a meal that you ate"... and I sat there in silence trying to remember a time. Both of us teared up a bit at this reality. Recently, and frequently over the past 2 years, I have been wracked with stress about eating, leading me to forgo the idea that I can get pleasure from feeding myself - not even hedonistic pleasure, just the humane gratification of having my needs met. If I don't expect to be satisfied, I do not feel the pain of disappointment and hunger. Yet this restrictiveness has taken its toll, which is evident in the half-eaten container of twelve-dollar GF cookie dough that I bought just 2 days ago. Once I find something GF that satisfies a craving, I naturally binge on this food. Like Dietician said, it's as if I've been breathing through a thin straw all this time, and removing the straw will bring the gulp of fresh air that my lungs need.
I realized this about myself recently when a classmate asked me what my favorite food was...and I couldn't answer her. My identity used to include the fact that I LOVE Chinese food... I used to visit Panda Express almost every day of the week in college. Well, I really don't eat much Chinese food lately, since I have not mastered the art of cooking Asian cuisine with my GF soy sauce :) There are foods that I enjoy...ice cream, cookie dough, and on a daily basis fruits and some veggies...but these do not make up a cuisine, they just help me get by. The loss of most of the foods that I USED to eat has left an empty space that I have not yet filled.
I do have faith that I will reach a point at which I will have a repertoire of dishes that I love to cook, and restaurants I can frequent where I can be assured to have a stress-free gluten-free meal prepared for me. It's just that I am just at the beginning of this process, which has been delayed by the difficulty of accepting this loss.
So today, at brunch with a table of fourteen girlfriends from college, I drank my beverage and watched as they enjoyed the plethora of omelettes, cinnamon buns, chocolate-chip pancakes, and egg sandwiches. I felt the pangs of restriction...but on the way home I stopped at the grocery store, stocked up on GF supplies, and cooked myself some pancakes topped with banana, strawberries, chopped hazelnuts, and powdered sugar. I am not yet free from the restricted-mentality life, but I will get there...or atleast closer to it ;)
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