Plastic Containers: Convenient but Health Hazard?

Plastic Containers: Convenient Health Hazard?

Congratulations! 

So, you've decided to eat healthier. You've taken your time at the grocery store reading labels, checking calories, fat and sugar content, and even spent a little more money buying organic. You're set for the week as you prepare your meals for the week ahead. 

But, did you take as much time paying attention to your food storage containers? 

Unfortunately, this is a detrimental mistake I see quite often in the lunch room as co-workers heat meals in PLASTIC containers!

A chemical that is found in many plastic containers and products, Bisphenol A (BPA) causes increase risk in cancer causing toxins when heated. The healthy meal you prepped becomes contaminated in a microwave minute!

Make it a point to rely on your microwave as minimal as possible. If you must heat something, stick to ceramic or glass Tupperware. If it is a frozen food meal, make sure you follow package directions when heating. Also, keep in mind most take out containers are only approved as 'microwave safe' for a one time usage. 

We know that what we eat has a profound impact on our health. The phrase, 'You are what you eat' holds true. Don't drop the ball when it comes to food preparation. Cheers to our Health!

What Supplements Are Right for ME?

Being a licensed Pharmacist, the question most often asked is, and I'm sure my colleagues would agree, 'What over the counter supplement can I take for energy?' 

Before I will advise anyone on supplements and vitamins my statement will first be: CLEAN UP YOUR DIET and make sure you are getting adequate sleep.  A lack of energy is your body's natural way of alerting you something within is not balanced. While there isn't a 'magic pill' to boost your energy, there are several supplements you can incorporate into your daily routine to aid in helping you get through your day to day activities, curb your appetite, and lose weight. Below are a few I personally include in my daily ritual after a great workout I believe to enhance my efforts. Everyone needs will be different, so do your research.

ALOE VERA JUICE:
Can lower blood pressure, aids in weight loss; digestion, immune function, and easing general discomfort.

APPLE CIDER VINEGAR:
Great for the lymphatic system which means it helps with reducing mucous and congestion aiding in sinus relief; it also balances body ph, detoxifies body; can aid in reflux. Not to mention it has a multitude of household and beauty uses.

PROBIOTICS:
Live bacteria that has multiple benefits for the immune system; suppresses harmful bacteria that can cause illnesses to grow.

GREEN TEA:
There are many benefits to green tea. It is a great anti-oxidant, helps to boost metabolism and give energy. This is a great alternative to sodas, and afternoon mood booster.

PROTIEN POWDER:
-replenishes the body and gives muscles the fuel needed for repair and growth; also curbs appetite;can be taken pre-workout and post- workout, as well as anytime during the day; comes is many flavors.

Always remember, there is nothing greater than a great diet and getting all your nutrients from FOOD. I encourage all to conduct your own research and consult your physician before starting any supplement for most may interact with prescribed medications. Supplements do not undergo FDA approval so most do not have literature supporting benefits, risks, or side effects.

WEEKLY DETOX DRINK

This is a superb detox drink to work into your weekly schedule. I'll have to admit, it takes time to get use to the taste and I haven't been as diligent as I would like. But given the benefits, I plan to make this part of my Saturday morning routine. 

Detox Drink will help your body burn fat, lose weight, fight diabetes.
Ingredients:
1 glass of water (12-16 oz.)
2 Tbsp. Bragg – Apple Cider Vinegar
2 Tbsp. lemon juice
1 tsp. cinnamon
1 dash cayenne pepper (optional)
1 packet White Stevia Powder

Is a Juice Cleanse Necessary to Detox the Body?

It's a New Year! And, unless you have been hibernating under a rock for the winter, you have at least one friend, co-worker, or favorite celebrity that is 'detoxing' to cleanse the body of the bad eating practices they have indulged in for the past two months during the Holidays. While detox programs sound appealing by quickly eliminating toxins and boosting your metabolism, below are some things to consider:

1. The body is naturally designed to rid the body of toxins through the liver, kidneys, and colon.
2. Short term results. Any immediate weight that is lost will be regained and ultimately confuse your metabolism. Commit to overall healthy eating habits that will not have you wanting to try fad diets.
3. Not ideal if you are also starting an exercise regimen. You should increase caloric intake not decrease. Your body needs food from certain food groups for fuel. Overall, weight loss is controlled by the Quality, not the quantity of calories we eat.

How to keep your body in Detox Mode Year-Round:

If (or should say, WHEN...lol) you have a bad eating spree, the best way to get your body back to best performance and energy level is to be mindful of the types of foods you're eating. Again, QUALITY of food is key.

1. NO PROCESSED FOODS:just look at anything processed as poison. That may sound extreme, but it confuses every cell of your body because they are not natural.
2. WATER AND MORE WATER: keeps you hydrated and feeling full.
3. FRUITS & VEGGIES & BEANS: will increase fiber intake and keep the colon working efficiently. If you find yourself unable to get your daily intake in, I suggest a green juice daily. Not as a meal substitute, but as a snack or along with breakfast.

Supplements to consider are: milk thistle, chlorophyll or sprirulina, and apple cider vinegar.

Below is a detox sample menu of REAL FOOD created by Dr. Ian Smith. It's designed to sustain your energy level and metabolism, therefore, working out will not have you famish. 

If followed accordingly, you can lose 2 lbs in one week.

Breakfast:

• 1 to 2 tsp psyllium husk (i.e Metamucil)
• 6 oz plain yogurt
• 1 serving of fruit
• 1 cup of coffee with one packet of sugar and 1 tsp of milk or cream

AM Snack:

• 1 pear

Lunch:

• 2 cups leafy green vegetables
• ½ cup brown rice
• 1 apple
• ½ cup blueberries

PM Snack:

• Small side salad with 2 cups of lettuce and 3 tbsp fat free dressing

Dinner:

• 1 cup cooked beans (lentils or chickpeas)
• 1 cups steamed vegetables
• 1 cup brown rice
• 1 orange

Choosing Fats That Do Not Make you Fat!

Choosing Healthy Fats

Health professionals have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. While this is definitely part of the solution, it is not the entire equation. The types of fat you eat matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. 

A walk down a grocery aisle can be confusing. We’re bombarded with so many options that try to fool us in thinking we are making wise and guilt-free choices such as: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while low-fat options have increased, so has America's mid-section and obesity rates. Clearly, low-fat foods haven’t delivered on their trim promises. 

The answer isn’t cutting out fat. Our bodies NEED fat. It’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.

Below are charts to help distinguish between the good, the bad, and the UGLY!

GOOD FATS VS. BAD FATS 

GOOD FATS
Monounsaturated fat	Polyunsaturated fat
Olive oil Canola oil Sunflower oil Peanut oil Sesame oil Avocados Olives Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) Peanut butter	Soybean oil Corn oil Safflower oil Walnuts Sunflower, sesame, and pumpkin seeds Flaxseed Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Soymilk Tofu

BAD FATS
Saturated fat	Trans fat
High-fat cuts of meat (beef, lamb, pork) Chicken with the skin Whole-fat dairy products (milk and cream) Butter Cheese Ice cream Palm and coconut oil Lard	Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough Packaged snack foods (crackers, microwave popcorn, chips) Stick margarine Vegetable shortening Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) Candy bars

Sources of Saturated Fats	Healthier Options
Butter	Olive oil
Cheese	Low-fat or reduced-fat cheese
Red meat	White meat chicken or turkey
Cream	Low-fat milk or fat-free creamer
Eggs	Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Ice cream	Frozen yogurt or reduced fat ice cream
Whole milk	Skim or 1% milk
Sour cream	Plain, non-fat yogurt

This is a recipe that uses avocado, a healthy fat that offers many benefits. If you've ever been to Houston's restaurant, this is a MUST try. I go specifically on Thursday's when it is the featured soup of the day:)

Mexico City Chicken & Rice Soup

Ingredients for Chicken Broth: 
Chicken (I like to use a mix of drumsticks and thighs with bones but no skin)
Carrots  
Celery 
Corn
Thyme
optional: Saffron

Ingredients for toppings/garnish: 
Tomatoes
Red Onion
Avocado
Jalapeño
Corn - cook briefly in chicken soup, remove and cut off kernels
Cilantro
Rice - cook in rice cooker with slightly less water
Optional: lime

Directions:
1. Boil water and drop in chicken pieces. Cook for 1 hour. In the meantime, drop in whole corn, let cook, remove and cool. Cut off kernels to be used for garnish later.
2. Cut carrots and celery into large chunks. Add carrots, celery and thyme into the pot. Cook for at least another hour. 
3. While the broth is cooking, prepare the toppings/garnish: chop the tomatoes, red onion and jalapeño into small pieces. Finely chop the cilantro. De-seed and cube/slice/chop avocado (do this last as avocado oxidizes).
2. When the broth looks ready, scoop out the chicken and carrot. De-bond and hand shred chicken meat into small pieces.
3. Pour the remaining soup through a sieve to retain the clear broth. Add chicken and carrots back in and reboil. Flavor with salt and pepper.
4. Scoop out a bowl of hot broth with chicken and carrots. Serve with toppings/garnish on the side.

NOT ALL BREAKFAST/SNACK BARS ARE CREATED EQUAL!

We've all been there. On a mission to lose those stubborn 5-10 lbs and during our weekly grocery store visit, the 90 calorie breakfast bar and prepackaged snacks suddenly looks appealing. Less calories equals less weight gain, right? WRONG! I'm here to tell you, don't do it. All calories are not the same and you will NOT lose those 5-10 lbs.

Read Labels/Nutritional Facts:
-If the first 4 ingredients begin with: flour, corn syrup, or any type of -OSE (cellulose, fructose)...RUN!!
-Look for ingredients you can actually pronounce and know that are good for you.
-Always check per serving size...this can be deceiving.

Hey, I get it. If your morning and days are anything like mine, you need something quick that you can grab and eat on the go. While these MAY be a better alternative to fast food if that's your only option, choose which bars you eat wisely. Personally, I find the protein bars in the health section to be a better (i.e. vega sport, quest) than the ones you would find on the breakfast/cereal aisle.

There is nothing worse than finally taking the steps to better your health only to learn you have been duped or mislead by marketing tactics. Sorry to say, the above bar is equivalent to eating your favorite sugary kid cereal.

A better breakfast or snack option on the go and to keep at your office are: 
- a banana (or any fruit of your choice)
- nuts (almonds, cashews)
- protein shake (something women shy away from, but should take)
- boiled egg 
-green juice or smoothie

REDEFINING SOUL FOOD

REDEFINING OUR SOUL FOOD

Back in college, when I first discovered my passion for the gym and my interest in nutrition grew, I became more interested in how foods fueled my body and the overall effects to my body. I began to wonder, how will this meal benefit me after the 20-30 minutes of enjoying with loved ones?  What happened once the satiable textures left the palette of my tongue and after the aromas captivated my senses?

Being raised by my grandmother in New Orleans, where everyday was a feast of meals of grand proportions and family gathered more than just on Sundays, I began to look into what we call our ‘Soul Food’. Our ‘Soul” Food is, or should I say, CAN BE, if prepared correctly, very nutritional and mouth watering at the same time. It consists of: beans, greens, yams, chicken, and fish just to name a few, all of which are apart of a healthy diet. Yet, African Americans lead other ethnic groups in heart disease, diabetes, and high cholesterol. What are we missing? What is the missing link?

I believe that missing link is how we prepare our foods. Any Southern lady can tell you when asking for her grandmother’s favorite recipe, or any Southern dish, it begins with, 'Start with butter or margarine' and /or “First, ‘smother' or 'sauté'. This is the worse thing we can do for this depletes all the nutrients out of what can be a very healthy meal. When we prepare our foods, we should be asking ourselves 'How will this meal energize, detoxify, and meet my nutritional needs for the day, not the immediate gratification, that most times leaves us bloated, sluggish, and our cells still deprived of what it truly needs.

Almost all soul food have a healthier version that packs the same great taste. I do not believe in depriving yourself of anything. The key to succeeding is moderation. I personally believe when one sees the benefits of eating properly, i.e. instant boost in energy, radiant skin, less gi irritability and inflammation problems, they will begin to reach for healthier options without second thought.

 Little steps in preparation can go a long way. Re-invent some of those hand me down recipes with your health in mind. Therefore, when we pass them to OUR kids and future generations, we are not passing along a laundry list of health related problems too. We are passing down food that is indeed SOUL food, food that nourishes the soul.

 

 

 

 

Baked Mac & Cheese

Ingredients

12 ounces whole wheat mini pasta shells (these hold the cheese better than elbows)
1 cup soy milk
1 cup freshly shredded Parmesan
1 cup reduced fat sharp cheddar cheese, shredded
1 cup frozen butternut squash, thawed
1 teaspoon salt
1 teaspoon dry mustard
1/2 teaspoon pepper
1/2 teaspoon Worcestershire sauce
1/2 teaspoon chili powder or a few dashes of Tabasco sauce
2 tablespoons whole wheat bread crumbs
2 tablespoons reduced fat Monterey jack cheese, shredded

Directions

Preheat the oven to 350 degrees. Boil pasta shells in salted water until slightly firm, according to package directions.
In another saucepan, combine the soy milk, Parmesan, cheddar, and butternut squash over medium heat until melted and combined. Turn off the heat. Add salt, mustard, pepper, Worcestershire sauce, and chili powder or Tabasco.
Drain the pasta but don’t rinse it. Add it to the cheese sauce (use a large bowl if necessary) and toss to coat the pasta. Taste and add more salt or pepper, according to your taste.
Spray a shallow baking pan with cooking spray and put the pasta-cheese mixture in it. Sprinkle with breadcrumbs and Monterey jack cheese. Bake for 15 to 20 minutes.