Low in Saturated Fats, High in Flavor

Following a low-saturated fat diet cuts your risk of cancer, heart disease, stroke, and other life-threatening illnesses.  Use a variety of wholesome nut and seed oils for everyday healthy cooking.

Ten Bites to Better Brain Power

Start a collection

When it comes to cooking with healthy oils, variety is indeed the spice of life.  It’s important to stock your kitchen with a selection of flavorful, low-in-saturated-fat oils.  Many are rich in vitamins, monounsaturated fats, and omega-3 fatty acids.  For all-purpose cooking, olive oil and canola oil are versatile staples that work in most recipes, save deep-frying or searing.  Other oils are ideal for cold salad dressings- a few drops of dark toasted sesame oil add a rich smoky flavor to Oriental chicken salad and pasta.

Low smoking point oils:  (Use raw in salads, dips, and sandwich spreads)

Flax seed oil adds flavor to pasta salads or yogurt dips, and provides alpha-linolenic acid, a heart-healthy form of omega-3. Health experts link flax seed oil with reduced risk for cancer, stroke, heart disease, and diabetes.
Wheat germ oil is another exceptional disease-fighting agent. Rich in vitamin E, wheat germ has antioxidant properties for combating free radicals, thus lowering your risk of suffering from a heart attack or cancer. Use wheat germ oil sparingly in marinades and spreads, as it contains 17% saturated fats. Wheat germ oil also boosts your immune system and promotes healthy brain functioning.

Medium smoking point oils:  (Use for stir-frying, baking, and sautéing)

Canola oil, with only 7% saturated fats, is one of the healthiest cooking oils across the board. Canola oil imparts a mild, clean flavor to “oven fried” chicken nuggets and potato sticks.
Walnut oil is a surprisingly healthy source of omega-3 fatty acids, in addition to being low in saturated fats. Walnut oil has a medium smoking point, so only use it for quick sautéing over a medium flame.
Hemp oil is omega-rich cooking oil that is gaining popularity in alternative medicine circles; to prevent rancidity, store hemp oil in the refrigerator.

High smoking point oils: (Use for searing or browning)

Almond oil and hazelnut oil are the choicest oils to use for high-heat cooking, with only 7% saturated fats. Nut oils have a distinct flavor that enhance dishes like seared salmon cutlets, or “blackened” Cajun chicken.
Olive oil is a flavorful runner-up that is slightly higher in saturated fats (14%). “Light” colored olive oil has the highest smoking point, while less refined extra virgin olive oil is more suited to medium-high cooking temperatures.
High-oleic sunflower oil is also low in saturated fats and holds up well under high heat.

Oils that should stay shelved

Whichever oil your prefer, stay away from coconut oil, which packs a whopping dose of 92% saturated fats and has absolutely no health benefits.  Palm oil is another contender for our “worst oil ever” award, packed with 52% artery-clogging saturated fats.

Related Reading:

7 Days of Refreshing, High Energy Smoothies without Caffeine

Eat this to Prevent Hair Loss- 5 Foods for Healthy Hair

Sources:

Heart-Healthy Cooking: Oils 101- Cleveland Clinic Health

Choosing Healthier Oils

What is Wheat Germ?

Flaxseed Health Benefits, Food Sources, Recipes, and Tips for Using It

Homemade Flavored Water that Rocks

Do you have a love-hate relationship with drinking water?

Many people do.  You need to drink more water during the summer season in order to avoid dehydration, that much is certain, but let’s face it- water is, well, plain.  Sometimes you want to quench your thirst with something that has some flavor- a little kick, a touch of sweetness, or just a cooling aftertaste.  Short of guzzling down sugary sodas, “energy drinks,” or highly concentrated fruit-ades, what other options are there?

Alternatives to soda

There’s no reason to feel guilty about craving flavored water, as long as you don’t substitute drinking water with sweet sodas, diet sodas, coffee, or caffeinated iced tea.  Stay hydrated while satisfying your sweet tooth by brewing up your own homemade flavored water, made with natural food ingredients.

Boost Energy Now! 20 Practical Tips for Fighting Fatigue

Below are 12 tips for increasing your water intake without sacrificing flavor:

1- Make it fruity. Fill up a pitcher of drinking water, and toss in some fresh fruit for added sweetness without the cavities.

Try it now: experiment with mixed berries, citrus fruits, or the spa special, sliced cucumbers.

2- Juice it. Instead of adding sweetened punch mixes, add some 100 percent natural concentrated fruit juice.  Apple juice concentrate makes an excellent sugar substitute for recipes that call for corn syrup or honey.

Try it now: Dilute one part pure mango juice with three parts water for an all-natural fruit-ade.

3- Pour in some bubbly. Sometimes you just gotta have something fizzy.  Resist the urge to grab a can of diet soda mindlessly from the cooler.  Plain club soda, seltzer water, or sparkling mineral water on ice is so much healthier, not to mention more refreshing.

Try it now: Make your own flavored seltzer.  Add grape juice or pineapple juice to a glass of sparkling water.

4- Ice, ice, baby. Ice-cold water tastes better than flat tepid water, hands down.  Keep bottled water in your refrigerator at all times.  Store a half-full bottle of water in the freezer for field trips; fill-‘er-up and you’ve got instant ice water.

Try it now: For parties, try something different.  Instead of regular, square ice cubes, invest in a few designer ice cube molds, and substitute fruit juice for water.

5- Drink herb tea. Commercially bottled iced teas are full of refined sugar, and many contain caffeine, which causes dehydration.  Make a jug of home-brewed decaffeinated iced tea, only leave out the sweet stuff.

Try it now: Boil a few cups of water.  Add several bags of herbal tea.  Allow to seep and cool.  Add ice and water, adjusting to taste.  Some flavor suggestions:  chai decaf, mixed berries, or lemon-chamomile.

6- Add a little electrolyte. Your body loses salty fluids when you perspire.  For that reason, many sports drinks contain small amounts of sugar, potassium, and salt.  Unfortunately, most electrolyte drinks contain too much sugar, in addition to food colorings and other additives.

Try it now: Make your own healthy sports drink by adding a small amount of salt and orange juice (a natural source of potassium) to your drinking water.

7- Great with grated ginger: Ginger extract is a healthy tonic that also adds a warm, spicy flavor to foods and beverages.  Beware, though, because ginger root is more powerful than it looks.

Try it now: Peel and grate a piece of ginger root.  Press fresh shavings through a garlic press.  Catch the extracted juice in a small bowl.  Add to warm or cool water, adjusting to taste.

8- Make a fragrant watery bouquet. Fresh cuttings of herbs add a festive, pleasing touch to iced drinking water without the need for sweeteners.

Try it now: Chop up a handful of pungent peppermint leaves, and toss them into a glass decanter of water for a stimulating, hydrating drink.  Other refreshing options are lavender-mint, lemongrass, and parsley.

Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love

9- Vinegar water. Many health experts extol the benefits of drinking diluted vinegar.  Some believe that drinking apple cider vinegar is helpful for promoting weight loss and supplying vitamin C, vitamin A, and many B vitamins.

Try it now: Add a tablespoon of apple cider vinegar or raspberry vinegar to a tall glass of fresh drinking water.

10- Red, red, wine. While drinking glassfuls of wine, or any other alcohol, for that matter, is not a great way to stay hydrated, there’s nothing wrong with adding a bit of wine to a glass of sparkling water for flavor.

Try it now: One part of sweet dessert wine mixed with two parts sparkling mineral water makes a delightfully light, low-calorie, low-alcohol wine spritzer.

11- Have a cuppa. A cup of broth, that is.  Sipping soup is another great way to increase your water intake in a way that’s flavorful and nutritious.  Thick, creamy chowders don’t count as a hydrating soup, though many are healthful.  To avoid dehydration while suffering from a cold or flu, drink plenty of soupy broths.

Try it now: Add a low-sodium bouillon cube to a mug of boiled water, for a quick cup-a-soup.  Better yet, stir up a fresh pot of chicken or vegetable soup with basil, oregano, and dill.

12- Take this one to-go. Have you ever gone to a party where the only drinks offered were sodas, beer, and tap water?  Times like these, it helps to have a packet of sugarless drink mix on hand.  While it’s not as healthy as the above-listed options, considering the artificial sweeteners and the food colorings, it’s still a vast improvement over syrupy colas with caffeine.

Try it now: Check your supermarket aisle for a selection of powdered drink mixes that contain aspartame, saccharine, or sucralose.  Many come in single-serving envelopes for convenience while traveling.

Also read:

7 Days of Refreshing, High Energy Smoothies without Caffeine

10 Most Tempting Vegan Ice Cream Recipes

Sources:

How to Make Homemade Flavored Water – Alternatives to Soda

Eight Natural Ways to Make Water More Flavorful | Wise Bread

7 Ways to Make Water Taste Better – Healthy Living – Everyday Health

Celiac-Friendly Treats to Make at Home

Trying to run a gluten-free household for patients of celiac disease can be daunting- not to mention, costly.  Many food manufacturers make outstanding snacks, mixes, and breads for people who are either allergic to gluten or suffer from gluten intolerance.  However good these packaged products are, they are still hard on your food budget.  Cooking your own meals at home is not only cost-effective, but it also puts the restrictive diet control back where it belongs- in your capable hands.

Gluten is a common ingredient in all products containing wheat, barley, corn, rye, spelt, Kamut and triticale. By stocking up on whole, gluten-free certified flours, like bean flour, potato starch, tapioca flour, and brown rice flour, you can make any of these tasty gluten-free  copycat versions of your favorite meals and snacks.

Can a Gluten-Free Diet Ease Symptoms of Fibromyalgia?

Eight gluten-free favorites you can make at home:

Not-Kraft Gluten-Free “Boxed” Mac and Cheese

Prepackaged gluten-free mixes are convenient, but let’s face it- they’re expensive.  Why pay extra for the paper packaging, when you can make your own version at home?   Save money and a tree at the same time.  In Adventures of a Gluten Free Mom, blogger Heidi shares her instructions for “boxed” gluten free mac and cheese that even your kids can make, using powdered cheddar cheese and your favorite gluten-free pasta.

“Allergy Free Foods” Gluten-Free Chicken Nugget Recipe

Instead of heading for the supermarket freezer aisle, make these crunchy, juicy copycat gluten-free chicken nuggets at home.  You’ll love the fresh taste, the healthy allergy-free ingredients, and the convenience of being able to adapt the recipe to your own liking or dietary needs.  Use the money you saved to splurge on dessert, like gluten-free ice cream.

Almost Bob’s Red Mill GF All Purpose Baking Flour

All-purpose gluten-free baking mix should be a staple in your gluten-free kitchen. Use it to make breads, cakes, cookies, and other recipes that typically contain white flour.  Bob’s Red Mill makes an excellent mix containing a blend of bean flours, tapioca, and potato starch.  In a pinch, you can make your own version at home, using these copycat instructions from the Gluten Free Cooking School.

Gluten Free Jiffy Corn Muffin Mix Copy Cat Recipe

The Jiffy brand cornbread mix contains white flour- not an option if you’re on a gluten-free diet.  This allergy-free, non-glutinous fluffy cornbread muffin recipe incorporates brown rice flour, potato starch, and tapioca flour.  See blogger Lisa Whitaker’s page, Extraordinary Life, for many more gluten-free copycat recipes that you’ll love.

“Odi’s” Gluten-Free and Vegan Bagels

These healthy gluten-free bagels are a delicious knock-off of a popular gluten-free bakery line of breads and treats.  These bagels take some time to make, but you’ll agree that it was worth the effort when you try them.  Set aside enough time to make a large batch of flavorful sorghum-buckwheat bagels, and toss a bunch in the freezer for later- if they even last that long.

Authentic Babycakes Bakery recipes

See Gwyneth Paltrow’s blog, Goop, for an interview with Babycakes owner, Erin McKenna.  In it, Erin gives away a few of her celeb-faved Babycakes recipes, including instructions for gluten-free Double Chocolate Chip Cookies, Lemon Poppy Teacake, Chocolate Cupcakes, and Vanilla Frosting.  Try these at home!

15 Gluten-Free Glitterati, from Aniston to Zooey

Gluten Free Samoa Girl Scout Cookies

In the Learning How to Cook…Gluten Free! Site, celiac disease-patient blogger gives shows you how she took a copycat recipe for the famous chewy Girl Scout cookie treat and made it her own by substituting gluten-free flour for all-purpose white flour.  Enjoy the all-American favorite cookie, topped with coconut, caramel, and a chocolate ribbon, without the gluten!

Cookie Dough Larabar Knockoff Recipe

Larabars are deliciously sweet, all-natural energy bars that will satisfy your celiac-sweet tooth.  Flavors range from Pecan Pie, Key Lime, and Carrot Cake to Chocolate Peanut Butter and Ginger Snap.  This Livestrong article tells you how to make your own Chocolate Chip Cookie Dough Larabars, using fresh almonds, dates, and organic chocolate chips.

Related Reading:

Celiac Summer, Part 1:Plan a Fun and Gluten-Free Disney Vacation

Celiac Summer, Part 2: Gluten-Free Road Trippin’

Celiac Disease and Vitamin B12 Deficiency

Healthy Diet Tips to Stop Thinning Hair

Can eating beans cure premature balding? You Bet!

Ever look down after taking a hot shower, and see a giant mop-worthy clump of your own hair clinging to the drain cover?

Relax- it happens to everybody.  Just be glad you noticed now, and not after spending a fortune on Rogaine, and other expensive hair loss remedies.  With a few simple changes to your diet, you can effectively turn back the aging process; at least as far as your hair health is concerned.  Including nutritious foods that contain vitamin B12, iron, and zinc will keep your hair lively, lush, and most importantly of all, present.

Here are five essential foods for preventing baldness:

Lean protein

One of the best nutrients for keeping a full head of hair is vitamin B12, which also keeps your hair from turning white prematurely.  Weak nails, sallow skin, and thinning hair are all evidence of vitamin B12 deficiency, in addition to fatigue, memory loss, and tingling in the hands and feet.  To avoid becoming deficient in vitamin B12, include plenty of lean protein in your diet.  Cottage cheese, fish, and lean cuts of beef are excellent sources of B12 that also boost hair growth.  Other great choices are eggs, chicken, and lamb.  If you follow a vegan diet, then you should take vitamin B12 supplements to avoid low B12 levels.  See On Becoming Vegan: Avoiding Vitamin B12 Deficiency and Others.

Iron

Iron is essential for producing oxygen-toting hemoglobin, making it a necessary ally for healthy hair, skin, and nails. Dried fruits such as raisins, dates, and figs are dynamic sources of iron, in addition to tofu, dark leafy greens, and iron-fortified cereals.  For maximum absorption, pair iron-rich foods with vitamin C.  Think spinach salad with chopped strawberries, or date-nut shakes with Mandarin orange segments.

Zinc

Zinc deficiency is a common cause of male pattern baldness.  Zinc is essential for producing cells, maintaining hormone levels, and keeping your hair follicles strong- all of which significantly affect your hair growth.  Oysters are rich in iron, zinc, and vitamin B12, making it an optimal choice for healthy hair.  Other seafood dishes that have zinc are shrimp and clams. Don’t like fish?  Meat, poultry, and nuts are also rich in zinc.

Omega-3 fatty acids

Omega-3s are healthy for the scalp, in addition to promoting hair growth.  Doctors often prescribe omega-3 oils to cancer patients undergoing chemotherapy, to help avoid hair loss.  Flax seed is high in omega-3 fats and iron.  Sprinkle ground flaxseeds on salads and yogurt for a healthy boost of nutrients with a nutty flavor.  Salmon is high in omega-3s; if you like canned salmon, choose the bone-in variety for extra calcium.

Silica

Silica is a nutrient that is essential for properly absorbing vitamins and minerals from food.  To benefit fully from foods that boost hair growth and delay age-related baldness and hair thinning, you should include foods that contain silica.  Bean sprouts top the list as the most silica-rich foods.  Other selections with silica are cucumbers, bell peppers, and potatoes.

Related reading:

Ten Bites to Better Brain Power

7 Commandments for Taming Frizzy Hair

Vitamin B12 for Healthy Hair, Skin and Nails

Sources:

Foods That Prevent Hair Loss – FoxNews.com

How to slow or reverse hair loss with a healthy diet and nutritional supplements

Losing Your Hair? Eat These 9 Foods

Healthy and Delicious Fruity Milk Shakes

Packed with protein, fiber, vitamins, and antioxidants, these smoothies will keep your energy up all summer long…without the caffeine.

Nothing beats an ice-cold drink on a hot, lazy summer day.  Colas and “energy drinks” might temporarily give you that extra power boost you need in the middle of the afternoon, but that’s only because they get their fuel from caffeine.  One 16-ounce can of SoBe’s No Fear contains 141mg of caffeine; that’s about as much as an 8-ounce cup of coffee, which can have anywhere between 100-150mg of caffeine.

So, what’s wrong with a caffeine buzz?

Nothing, if it’s an occasional cup of coffee.  But if you’re banking on a can of Diet Coke or a tall Frappuccino to get you through your morning workload or afternoon gym class on a regular basis, then you should consider the health risks involved.

Caffeine and your health

Besides guaranteeing a “caffeine crash” a few hours later, which defeats the whole purpose of drinking an energy drink, excess caffeine intake causes the following side effects:

• Insomnia
• Paranoid behavior
• Heart disease
• High blood pressure
• Dependence

Nutritious, energy drinks just make more sense

Why risk all the ill effects of caffeine addiction, when you can get a vitamin-packed power boost from heart-healthy ingredients that your body loves?  Whip up a high-energy smoothie for a quick, refreshing breakfast, snack, or frozen dessert.  Dairy ingredients such as yogurt and low-fat milk provide protein and vitamin B12, for long-lasting energy and metabolic performance throughout your day.  Individuals on special diets can substitute soy milk and soy ice cream for a vegetarian milk shake.  Fresh fruits of the season deliver maximum vitamins and disease-fighting antioxidants.

Try some of these healthy, summertime smoothie recipes for yourself; listed below is one for each day of the week!

Sunday: Tea-Licious Smoothie

This frosty drink gets it vavavoom from peppermint tea, lemon sorbet, and vitamin C-rich citrus fruits.  It’s an excellent alternative to caffeine-laden Southern sweet tea.

Monday: Apple à la Mode Smoothie

You’ll start loving Mondays if you make this apple pie smoothie a part of your morning ritual.  The apple pectin provides high fiber, so you won’t get hungry by the time 10:00 am rolls around.

Tuesday: Creamy Date Shake

Dates add natural sweetness and cholesterol-fighting fiber to this low-fat milk shake.

Wednesday: Banana-Yogurt Smoothie

Martha Stewart recommends this naturally wholesome and delicious banana drink, which also contains flax seeds, honey, and plain yogurt.

Thursday: Watermelon Yogurt Mint Smoothie

Are you ready to try something refreshingly different?  If you love crisp watermelon, then you’ll flip for this cooling summer treat, made with fresh watermelon, mint leaves, honey, and lemon yogurt.

Friday: Pumpkin Pie Green Smoothie Recipe

You don’t have to wait until October to enjoy antioxidant-filled pumpkin pie; just break open a can of pumpkin puree, and add banana and almond milk.  This recipe also contains two cups of baby spinach, but you can substitute your favorite leafy greens.

Saturday: Avocado-Pear Smoothie

Avocado and silken tofu add a smooth, creamy texture to this protein drink, and pear juice and honey give it a naturally sweet taste.

Other great healthy recipes:

10 Most Tempting Vegan Ice Cream Recipes

Crohn’s Disease Suggested Dinner Menu, plus Recipes

8 Rockin’ Meatless Grill Recipes for Memorial’s Day

Ten Ultimate Super Bowl Snacks That Are High in Vitamin B12

Sources:

Too much caffeine – Caffeine crash – TheSite.org

Caffeine Fuels Most Energy Drinks

The Daily Meal

Health.com

Food.com

Incredible Smoothies

Whole Living

My Recipes

Have you visited Arugula lately?

If you think Arugula is a Mediterranean village off the coast of Italy, then you should really give  dark leafy greens another chance.  Dark green salads, such as romaine, spinach, and kale are wonderfully versatile and tasty, in addition to containing tons of beneficial vitamins and minerals like vitamins A, C, B6, and K; also, folate, iron, calcium, and magnesium.  Green veggies are also high in fiber, which is great for your digestive system, preventing diseases, and achieving that feeling of fullness that keeps you from overeating.

What’s in it for me?

The virtues of green salad vegetables are too numerous to mention, but here are just a few:

• Prevents Cancer

Including a variety of dark green salads in your daily diet is a recommended course of action for preventing cancer, as they are high in antioxidants and carotenoids.  In addition, because salads are high in fiber, they help quickly and efficiently remove toxins from your body before they have a chance to do you any harm.   Vitamin B12 for Cancer Prevention

• Avoid getting Type 2 diabetes

According to a publication in the British Medical Journal, eating spinach regularly reduces your chances of getting type 2 diabetes; this is due to its high magnesium content.  Type 2 Diabetes Often Undetected- Do You Have These Symptoms?

• Heart-healthy

The Harvard Public School of Public Health announced that eating one serving of dark salad leaves reduces your chances of suffering from cardiovascular disease by 23%.  Folate and vitamin B12 both reduce homocysteine levels, thereby reducing your chances of getting a heart attack.  B-Gone, Heart Disease

• Anti-aging benefits

When combined with vitamin B12, the folate that occurs naturally in salad greens helps to delay onset of Alzheimer’s disease, in addition to many other forms of brain atrophy caused by old age.   Alzheimer’s Disease and Vitamin B12 Deficiency

• Promotes healthy skin

Eating nutrients containing vitamin A is like getting a facial from within.  Vitamin A benefits the skin by curbing acne flare-ups, improving skin elasticity, and removing toxins.  Vitamin B12 for Healthy Hair, Skin and Nails

• Prevents birth defects

Folate is one of the most vital nutrients for women who are either pregnant, nursing, or trying to conceive.  It is essential for proper development of the nervous system; deficiencies in folate are linked to several types of birth defects.  Folic Acid and B12: Your Nerves Need Both to Thrive

Did you know…?

Always pair leafy greens with some form of healthy oil.  The vitamins in salad greens are oil-soluble, meaning if you don’t sprinkle some olive oil on them, then you’re missing out on a powerhouse of nutrients.  So say bye-bye to that fat-free salad dressing.  You didn’t really like it, anyways.

There’s more than one way to eat a salad green

The most popular way of preparing salad greens is…in a salad, of course, but there are many other great greens recipes.  Make yourself a healthy low-carb gyro- just substitute a few large leaves of romaine or Swiss chard for the pita, choose your fillings, and that’s a wrap! Kale holds up well in Chinese stir-fry.  Spinach makes a tasty addition to soups and casseroles.  Some people still enjoy eating their greens “old school.”  That is, the way their grandma’s grandma ate them- stewed or steamed, mustard, collard, or turnip greens.

Here is a list of the ten greenest of the greens.  Try one today!

Mustard Greens

Watercress

Arugula

Dandelion Greens

Collard Greens

Swiss Chard

Spinach

Romaine Lettuce

Kale

Turnip greens

Related Reading:

Ten Bites to Better Brain Power

8 Rockin’ Meatless Grill Recipes for Memorial’s Day

Sources:

Top 5 Reasons to Eat Your Green Leafy Vegetables

Leafy Greens — Ranked and Rated

Healthy Salad Greens: New Options To Power Up Your Salad

Dark Green Leafy Vegetables

Green leafy vegetables reduce diabetes risk, study finds

Proper Nutrition with Ulcerative Colitis

Ulcerative colitis is a form of Inflammatory Bowel Disorder (IBD) that creates painful ulcers in the large intestinal tract and the rectum.  One of the main causes of ulcerative colitis is poor digestion.  Sufferers of ulcerative colitis experience symptoms such as:

• Chronic diarrhea
• Inflammation of the colon
• Stomach cramping
• Nausea
• Excess weight loss
• Fever
• Fatigue
• Anemia caused by vitamin B12 deficiency (Read more about preventing vitamin B12 deficiency here: B12 Deficiency: Don’t Ignore the Symptoms)

Some good rules of thumb

While diet doesn’t cause ulcerative colitis, it does affect chronic pain symptoms that are associated with IBD.  Below are some helpful food preparation tips for eating with ulcerative colitis:

• Cook vegetables well.  Raw or partially cooked vegetables are difficult for ulcerative colitis patients to digest completely.
• Cut your food into small pieces that are easy to masticate thoroughly.
• Avoid very small food morsels, such as corn kernels and peas; swallowing tiny bits of food without chewing them properly creates stomach upset, such as cramping and diarrhea.
• If you experience any setbacks, it’s a good idea to restrict high fiber food items, such as whole wheat breads, legumes, and cereals, at least until your diarrhea has subsided.

Ten foods to avoid if you have ulcerative colitis:

Caffeine

Caffeine not only draws water out of our system, contributing to dehydration, but it also triggers bowel movements.  If you have ulcerative colitis or any other type of IBD, then caffeinated teas, coffee, and chocolate could wreak havoc on your digestive system, in addition to robbing your body of much-needed fluids.  Try some healthful alternatives, such as comforting herbal tea and carob chip cookies.  Trouble staying awake?  Read:  Boost Energy Now! 20 Practical Tips for Fighting Fatigue

Bubbly Beverages

Carbonated drinks are refreshing, but they are full of tiny air bubbles.  Swallowing excess amounts of air causes flatulence and irritates the stomach linings of chronic colitis patients.  If you cannot resist the lure of an icy cola on a hot day, then sip slowly.  Nix the straw, as it will only make you swallow even more air.

Alcohol

Alcoholic beverages act as stimulants, and may aggravate the intestines.  However, not all alcoholic drinks are cut from the same cloth, so to speak.  White wines go down easier than red wines.  Avoid beer and mixed drinks that often cause diarrhea. B12 and Alcohol Consumption

Milk Products

Contrary to popular belief, there is no direct correlation between lactose intolerance and IBD, though individuals with irritable bowels might have a slight sensitivity to milk sugar.  If you have colitis, then your best option is to cut back on dairy whenever possible.  A pat of butter on some low-fiber toast or a bit of milk in your coffee is okay, but don’t get into the habit of drinking large amounts of cow’s milk.  Opt instead for other calcium-rich foods such canned salmon (bone-in), collard greens, and fortified low-pulp orange juice.  Addicted to ice cream?  Who isn’t?  Try out one of these  10 Most Tempting Vegan Ice Cream Recipes.

Beans

Unless your body is accustomed to digesting beans and legumes, then you should proceed with caution.  For many of us, beans such as garbanzos and pintos are difficult to digest and cause uncomfortable bloating and gas.  That doesn’t mean you should cross three-bean salad or minestrone off your list, though.  Beans are rich in protein and vitamin B12.  Some methods of cooking beans produce less gas, and chewing thoroughly helps to aid digestion.  If you buy canned beans, rinse well to remove sugars, and experiment with pureed bean recipes, such as hummus or low-fat bean dip.

Stringy Veggies

Some vegetables are hard for IBD patients to absorb, and fibrous veggies such as broccoli, Brussels sprouts, onions, and celery are high on that list.  Focus on the have’s instead of the have-not’s.  You can have delicious, vegetarian side dishes without the accompanying tummy aches.  Some yummy green-light veggies include roasted cauliflower, carrot pennies, and baked potatoes.

Seeds, Skins, and Pellets

Certain foods irritate the lining of the intestines as they shove their way through our digestive system.  These include:

• Fruit seeds, such as those found in strawberries, figs, and melon
• Sunflower or pumpkin seeds
• Dried fruits
• Fruit skins, such as cranberries, blueberries and persimmon
• Spongy pithy foods, such as mushrooms, citrus rinds, and orange marmalade
• Fruity pellets, such as corn and pomegranate

Fatty Foods

Oil is not absorbed well in colitis patients, so avoid high-fat meals and condiments.  These include:

• Rich sauces, such as Alfredo sauce and other cheesy toppings
• French fries, and other fried foods
• Fatty meats, such as steaks, ribs and hot dogs
• Condiments such as mayonnaise, melted butter, and rich salad dressings

Nuts

Small nut pieces are hard for the body to digest completely, and may irritate the stomach.  Colitis patients should avoid treats containing roasted peanuts, cashews, or raw almonds.  Ground nuts and seeds are fine, though.  Small amounts of creamy peanut butter, all-natural almond butter, or tahini are great sources of healthy fats.

Whole Herbs and Spices

If you suffer from Inflammatory Bowel Disorder, that doesn’t mean that you have to suffer from a diet of bland, tasteless foods as well.  Take advantage of the many pungent, sweet, and tangy herbs and spices that are available, but remember to grind them well.  If you buy dried seasonings, make sure that seedy spices such as cumin, pepper, and nutmeg have been ground to a fine meal.  Chop up fresh herbs, such as dill, basil, and rosemary, into small pieces before adding them to casseroles, roasts, or sauces.

Read more about Crohn’s and colitis:

101 Helpful Sites for Kids ‘n Teens with Crohn’s (and their Parents)

On the Run with Crohn’s? 6 Ways to Ease Public Restroom Anxiety

“I’ve heard of the X Factor and Fear Factor…But what’s Intrinsic Factor?”

15 Steps to Better Digestion

Sources:

Foods to Avoid If You Have Ulcerative Colitis- Health.com

Diet in Ulcerative Colitis

Ulcerative Colitis Diet Plan: Best and Worst Foods

For Many Celebs, it’s not just about Celiac

It’s a light, gentler diet: that’s what today’s celebrities have to say about gluten-free dieting, a food plan which eliminates all products which contain gluten, a protein which occurs naturally in wheat, rye and barley. The gluten-free diet evolved as a treatment for celiac disease, a gastrointestinal disorder that affects 1 in 133 US citizens. It seems that today’s hottest entertainment A-listers have gluten intolerance; celebrities such as indie-star Zooey Deschanel and The View’s Elisabeth Hasselbeck have gone off gluten-rich breads, pastries and pasta in lieu of gluten-free specialty goods.

So, where do the rich and famous go to indulge in celiac-friendly treats? To BabyCakes, which has branches in Los Angeles, New York and Orlando, and specializes in baked goods that are free of refined sugar, gluten, casein, soy, wheat and animal products such as eggs and milk.

Don’t be a Glutton for Gluten

Here are 15 celebrities who have shared their experiences about gluten-free dieting:

1) Zooey Deschanel once guested on Bravo’s Top Chef Masters, demanding that contestants concoct a vegan gourmet meal for her that was also gluten-free and soy-free. Zooey has since given up the vegan lifestyle, but remains true to gluten-free living, given that she is allergic to the wheat protein.

2) Comedienne Jenny McCarthy believes that her son, Evan, developed autism from a rubella vaccine. She attributes his current well-being and decreased symptoms of autism to a gluten-free diet.  “We believe what helped Evan recover was starting a gluten-free, casein-free diet, vitamin supplementation, detox of metals, and antifungals for yeast overgrowth that plagued his intestines,” said the outspoken activist to CNN.com.

3) Gwyneth Paltrow published her favorite gluten-free recipes on her website, Goop.com.  Although she is not a sufferer of celiac disease or gluten allergy, Gwyneth claims that cutting gluten out of her life has helped her maintain a healthy weight.

4) The View‘s Elisabeth Hasselbeck spoke about her celiac disease and commitment to gluten-free living on Good Morning America, where she also pitched her cookbook, The G-Free Diet. When asked about her adjustment to what many consider a restrictive diet, she answered,  “You’re not deprived… You’re more energized.”

5) Jennifer Aniston owes her slim waistline to the “Baby-Food Diet,” the short-lived weight-loss plan consisting of small jars of pureed, gluten-free vegetables and fruits.

6) Keith Olbermann, host of Countdown, chose a gluten-free diet after being diagnosed with celiac disease.

7) Victoria Beckham is allergic to dairy, but also harbors a secret addiction to gluten-free chocolate cookies.

8) Rachel Weisz, star of 2010′s The Whistleblower eschews gluten because of her wheat intolerance.

9) Dana Delany of television’s Body of Proof declared that since she quit eating gluten products, she feels less “bloated and sluggish.” The former Desperate Housewives star, who was diagnosed as gluten-intolerant, told Prevention that she also skips meat, opting instead for fish, tofu and veggies.

10) Juliette Lewis has not come out of the closet as a celiac or gluten-intolerant patient, but it has been rumored that the upcoming Foreverland star favors non-glutinous noshes.

11) Chelsea Clinton’s gluten-free wedding cake was the talk of the town. Her 2010 New York wedding menu featured vegan gourmet main meals, gluten-free side dishes and grass-fed organic beef for the non-vegan guests.  Her father, former president Bill Clinton, has also had his flings with gluten-free treats.

12) Not to be outdone by Chelsea, Madonna served gluten-free brownies at her 52nd birthday bash.

13) Discovering he has a gluten protein allergy has been the best thing to happen to tennis star Novak Djokovic. Since swearing off pizza, pretzels and beer, the celebrated athlete has ruled the court.

14) Jennifer Esposito, multi-talented actress and star of TV’s Spin City and Samantha Who? has never felt better since she was informed she had celiac disease and proceeded to cut the gluten out of her diet.

15) Terence Stamp, who played Chancellor Valorum in Star Wars: Episode I, also joins the ranks of celebrities who have sworn off gluten products.

Read more about gluten-free dieting:

Celiac Disease and Vitamin B12 Deficiency

6 Great Diets for Autistic Children

Can a Gluten-Free Diet Ease Symptoms of Fibromyalgia?

Resources:

http://www.celiac.com/

http://bit.ly/aOGw7L

http://bit.ly/dD47q9

http://bit.ly/jTvOlP

http://bit.ly/lgQP4l

http://bit.ly/9rfgO9

http://bit.ly/mqyi6w

http://on.today.com/lceH5j

http://on.wsj.com/kFlwpX

Although food sources of B12 are considerably many and varied, most happen to be (if not all true sources) proteins, which means animal products. This is why so many vegans and vegetarians are at risk for a B12 deficiency. However, those items high in B12 are also fairly well known for their ability to add toxicity to the body. The RDA does not recommend much red meat or seafood high in mercury as part of the daily diet, but these are the items which possess the highest B12 values.

For example the items which are highest in the amount of B12 would be canned mollusks and clams in liquid – averaging 500 mcg of B12 (They average around 134 mcg of B12 if in a raw, unprocessed state). These widely popular foods are often extremely high in mercury and can actually be detrimental to your health if you eat too many.

Same sort of problems occur with meat. The meats highest in B12 would be lamb, beef and moose variety meats, by-products and internal organs such as kidneys, liver and even the brain (cooked and uncooked). These items average between 130 mcg to 85 mcg of B12 per type of protein. Most of these meat items however are too high in toxins to be consumed on a daily basis. In fact eating too many of these items too often will result in the individual developing a case of gout – arthritis like stiffening of the joints caused by the buildup of too many uric acid crystals.

Surprisingly however there are items which are both high in B12 and are safer to eat on a regular basis. Certain Alaskan fish such as whitefish and eggs each contain around 108 mcg of B12, while also providing omega-3s, healthy cholesterol and even choline. These are the sorts of items which may replace the unhealthier version of protein in your diet while delivering optimum dosages of the vitamin.

Ocean fish brings much less B12 – averaging around 2 mcgs of the vitamins. This is about the same as most cheeses, lean young fresh ground meat, crustaceans, and whey. The best option for a B12 rich diet is to consume plenty of dairy, egg and healthy fish sources very often, while enjoying the hotdog, the burger, the liver spread, ocean fish and mollusks should be left for a treat to keep your system healthy and strong.

The Need For Vitamin B12

Vitamin B12 is required for cell division and blood formation in the body. Neither plants nor animals can produce vitamin B12; it is produced by bacteria. Animals get the vitamin B12 they need by consuming food which contains the vitamin B12 producing bacteria. The plants we eat do not contain vitamin B12 unless the bacteria are present or vitamin B12 is added to them. Therefore, vegetarians need to look for fortified foods or supplements to get enough vitamin B12 in their diet. Though the daily amount of vitamin B12 needed is very small, vitamin B12 deficiency is a very serious problem that can lead eventually to anemia and irreversible nerve damage. Prudent vegetarians will include sources of vitamin B12 in their diet. Vitamin B12 is especially important during pregnancy and lactation, and for infants and children.

Sources of Vitamin B12 For Vegetarians

Some sources of vitamin B12 are vitamin B12 fortified soymilk, vitamin B12 fortified wheat gluten, and soybeans. These vegetarian products are often made to resemble meat, fish, or poultry. Also, there are vitamin supplements available that do not contain animal products. Vegetarians who choose to use a vitamin B12 supplement, either as a single supplement or in a multivitamin, must remember to use the supplements regularly for them to be effective. In order to meet the body’s needs, one should take a daily vitamin B12 supplement of approximately 5-10 micrograms, or a weekly vitamin B12 supplement of approximately 2000 micrograms.