Packing a Nutritious and Delicious Lunch! Saving Money and Saving Your Health!

Fast, Easy, and Healthy Sack Lunches!

Every morning I have to decide what food is going to provide me with fuel to get through my work day. I start out with a heart healthy breakfast of either a fiber rich cereal or oatmeal, I take my multi-vitamin, I drink my first glass of water, but then I am left with more decisions to make. I must pack my lunch, and somehow have to predict how I will be feeling, what fuel I will be needing, and how exactly what I put into that sack will affect the rest of my day.

For those of you who do not know, I am currently working as a nanny for twin girls who are 21 months old. I love them, but they are a handful. No matter how energized I am feeling in the morning hours, by the afternoon I am exhausted after caring for them and chasing them around. No, it is not a job for the weak! But everyday, around the time of 11:30 I get to sit down with them, and as they eat their well balanced meals, I do my best to get one in to.

My sister, who is also incredibly busy, asked me for ideas today for her lunches, as she regrettably sometimes just does not eat lunch. Sorry sis, but that is a bad idea. It will leave you feeling weak, even more tired, and will ultimately make your body sense that it needs to go into starvation mode, which will make you store more nutrients then what you need and slow down your metabolism.

So here are some fast, easy, and healthy meal ideas to tuck away in your briefcase, backpack, or in my case, “Nanny bag.” (Believe me, you should never have to go through another drive-thru as you will feel quite satisfied by what you can bring from home!)

1. Whole wheat tortilla with humus, cucumbers, sprouts, carrots, tomatoes, and either kidney, black, or garbanzo beans. (Substitute or add any veggies of your liking). The beans will provide you will an excellent source of protein, and this is fiber rich so it will keep you feeling fuller longer.

2. Turkey or chicken breast sandwich on a multi-grain bread, loaded with veggies. Please, skip the mayo. Mustard is a good substitution!

3. Soup! This is great on days when you wake up in the morning and the skies are nothing but grey. I love to keep our pantry loaded with low-sodium, nutrient dense soups. Healthy Choice makes some good options that are not only good for you, but are easy to travel with.

4. Make yourself a TLT: (Cannot take credit for this original idea): Heard of a BLT? Of course you have. Well this is a much healthier option that your heart will thank you for! Tofu, lettuce, and tomato sandwich. Remember, Tofu can be eaten right out of the package, or for a flavor burst, can be baked and seasoned with any herbs and spices of your liking. I love lemon herb tofu!

5. Fruit, yogurt, and granola – you can mix a non-flavored Greek yogurt that will pack in the protein, with a blend of berries, kiwi, pineapple, or really any fruit of your choosing, and top it with a low-fat granola that will surely keep you feeling satisfied throughout the afternoon.
Good side dishes to pack? Fresh fruit, granola bars, whole wheat crackers and cheese, Greek yogurt, celery or carrot sticks. Each week I try to buy one piece of fresh fruit for every lunch. I hate to see food go bad, so this helps me make sure I eat it every day. I also love to make up a big salad on Sundays and then eat off of it for the week. Mix in some beans into that salad and that can be your main dish right there! Avoid heavy dressings…learn to love the true tastes of natural foods without covering them up with artificial ingredients that will weigh not only the food down, but you down too. :)

Of course this is only the beginning of many different healthful lunches that you can pack. Please ask if you would like more ideas! Each suggestion can easily be made gluten free, or can be altered to suit other allergies as well.

Also, I am huge on snacking! Never let yourself go more than three hours without having a snack, or else your body will think it is going into starvation mode, which is not good for weight management or blood sugar control. Try to keep these snacks under 200 calories.
Remember…You can pack such a good lunch that all of your co-workers will be drooling and will be devastated that they opted for the yucky Taco Bell.

An Article On Aspartame (Fake Sweetner)

I borrowed this article from my professor who is a practicing clinical nutritionist in Conneticut. The lure of a calorie free product is almost sometimes too good to pass up, but when you start understanding the chemistry of the product, and understand just how your body responds to the foreign substance, it gets you thinking!


Artificial Sweeteners,
Maybe Not So Sweet & Innocent
By Albert Grazia, M.S.
Clinical Nutritionist

It’s a dieter’s and diabetic’s dream come true, artificially sweetened products they can consume all day without worrying about sugar. Sounds almost too good to be true. As a clinical nutritionist I was skeptical and decided to examine this phenomena closer.
First of all, when you ask most consumers of diet soda to tell you what type of sweetener is added they will simply respond “aspartame.” But if you probe further and ask what’s in aspartame, they will likely shrug they shoulders and once again repeat “aspartame.” Most people are not aware of aspartame’s composition because there are no requirements to list its individual ingredients on food labels.
Aspartame was originally discovered by accident in 1965 by a chemist working for the Searle Company. He was actually testing an ulcer drug when he spilled some chemicals on his hand. Later when he licked his finger to turn a page, he experienced an intensely sweet taste. He was amazed to discover how sweet this substance was when he accidentally tasted it. Searle submitted their own safety studies and obtained FDA approval to market aspartame. They formed the NutraSweet Company, which is now owned by Monsanto. Today, aspartame is widely available and can be found in almost 9,000 food products.
Aspartame’s popularity with dieters comes from the fact that it can sweeten a wide variety of foods without adding any additional calories. Unfortunately, this may not be without a price. Aspartame tastes about 200 to 400 times sweeter than sugar. This creates a problem, because the brain is fooled into believing an abnormally high amount of glucose has entered the bloodstream. In response, the pancreas is stimulated to secrete insulin to lower serum glucose levels. This may cause blood sugar levels to fall below normal leading to a serious condition known as hypoglycemia. The brain’s preferred source of energy is derived from glucose and when blood sugar levels fall too low, the brain panics and sends out food craving messages. This may cause the individual to actually eat more food (usually the wrong foods such as high sugar/high fat). This will sabotage any weight loss intentions.
Aspartame’s three ingredients can be found in any nutrition or biochemistry textbook. It’s 40% aspartic acid, (an amino acid) and 50% phenylalanine, (another amino acid). Both of these amino acids are bound to a molecule of methanol (wood alcohol), which comprises the remaining 10% of this all-natural, artificial sweetener. Since it contains two amino acids, it is not considered a carbohydrate.
Let’s explore the ingredients separately, starting with aspartic acid. This amino acid in free form (unbound) can pass the blood brain barrier and accumulate in the brain. Once there, it has the potential to act as an “excitotoxin” and it can excite or over stimulate neurons.
Excess levels of phenylalanine in the blood can interfere with the brain’s absorption of another amino acid, tryptophan. This in turn can result in lower levels of the neurotransmitter serotonin since tryptophan is required for its production. Decreased serotonin levels in the brain may be associated with depression. In addition, since serotonin is a precursor to the hormone melatonin, sleep disorders may also be a consequence.
One serious caution for the use of aspartame may involve individuals with the genetic disorder known as phenylketonuria (PKU). In this instance, the enzyme required to metabolize phenylalanine is defective and compounds known as phenylketones are produced. This substance accumulates in the blood and may cause brain damage in these individuals.
Once aspartame enters the small intestine, methanol is released and absorbed into the body. Methanol is then metabolized to formaldehyde (embalming fluid) and to formic acid (normally found in the sting of red ants). Due to its low excretion rate, the EPA considers methanol a cumulative poison. They recommend that the consumption of methanol be limited to 7.8 mg per day. It is interesting to note that one 8 ounce serving of a diet beverage contains 14 mg of methanol. Symptoms of methanol toxicity includes vision problems, headaches, dizziness, nausea, gastrointestinal disorders, weakness, behavioral changes and memory loss.
Aspartame has been widely tested on rodents, with no reported deaths attributed to aspartame consumption. However, one possible confounding variable in these safety studies is the fact that rodents have different enzyme systems than humans and are better able to metabolize aspartame. Therefore, it can be concluded that it is perfectly safe to give aspartame to your pet rat.

On a bit more personal note...

As many of you know, I have a lot of experience working with children. A popular children’s book, especially around the potty training age is called “Everybody Poops” by Taro Gomi. (An excellent read by the way). The point of this book is to get children comfortable with the natural process of digestion that constantly occurs in their bodies. I would like to say that any blog I do on digestive issues is for this same reason. Everyone eats, so everyone needs to understand how our bodies’ process the food and nutrients. The biochemical processes that occur in our bodies are complex, and by no means do you need to know the particulars of every single reaction (you can leave that to me, and I will do my best to put it into practical words). What you do need to know is this: Our bodies are “fearfully and wonderfully made” and what we put into them is a determinant of how we respect them. The biggest reason why I decided to go into nutrition is that God laid it on my heart to teach people how to be better stewards of their bodies. It had to start with personal changes. When I was younger, even into my first couple years of college, I was not respecting my body by oftentimes depriving it of the nutrients it needed. When I began to study the complexities of the human body, down to the cellular level, I was hit in the face by the realization that God desires for us to take care of what He has so graciously given us. When we deprive the body of what it needs, or when we stuff it full of everything it does not need, we are in fact belittling the beauty of life. We can never be certain of what is going to happen each and every day…we can do everything right, eat right, exercise, and still end up sick. But ultimately, there is a bigger purpose to owning our health – to serve and worship our magnificent creator. I will continue some posts about digestive issues this week, and I would encourage you to ask me questions if you have them about anything you may be concerned about. You can ask anonymously if you prefer, and then I will address the issue so that the rest of the readers can benefit as well. It is my passion to help you better take care of yourself. I am so appreciative of those of you who are following my blog, and I will do my best to keep it interesting!

GERD: Much more than a funny sounding word.

Heartburn is such a common occurance for so many Americans. One is every 10 Americans has a daily episode of heartburn. For many of those people, the symptoms are chronic, and relief seems so far out of reach. This chronic suffering has been given the title of gastroesophageal reflux disease, or GERD. This disease is of major concern, as 25% to 35% of Americans have been diagnosed (1). If you are one of those people, you know how miserable it can be.

The standard symptoms of this disease are heartburn, regurgitation, and dysphagia (trouble swallowing). Other symptoms may include coughing, chest pain, or even wheezing. Prolonged symptoms cause serious damage to the lungs, and can add many complications to the patient’s health, including increased risk of pheumonia, asthma, or even idiopathic pulmonary fibrosis (1).

The cause of this disease, physiologically speaking, starts with the relaxation of the lower esophageal sphincter. This most commonly occurs in cases of obesity or pregnancy. In other words, when there is a direct increase in body mass, GERD is more of a possibility. “In obese individuals, epidemiologic studies suggest the prevalence of GERD considerably higher than in the non obese population (2). In pregnancy, there is an elevation in progesterone which increases the patient’s risk of developing GERD, as progesterone reduces lower esophageal spincter tone which leads to reflux. Also in pregnancy, morning sickness (vomiting), increased volume of food, changes in sleeping habits, all weaken the esophagus’ function. GERD is typically first treated with medication, but the symptoms can be managed and controlled through diet.

Foods that worsen the symptoms are citrus fruits, chocolate, drinks with caffeine or alcohol, fatty and fried foods, garlic and onions, mint flavorings, spicy foods, as well as tomato based foods (3). First and foremost, avoiding large meals is key. Eat smaller, more frequent meals to avoid added pressure on your digestive system. Certain specific foods can help alleviate symptoms. Apples, such a red delicious apple, can help as well as almonds and drinking an increased amount of water, which will dilute the stomach acid. Chamomile and fennel tea sooths the esophagus. Adding two to three tablespoons of apple cider vinegar to a glass of water can also help prevent GERD symptoms from reoccurring.

Conventional medications used to treat GERD are calcium carbonate, antacid-alginic acid combinations, H2 blockers, and proton pump inhibitors. Before treatment begins, a full dietary and lifestyle patient history needs to be obtained so that treatment can be individualized. Every person is different, and will have different triggers of different symptoms. Not everyone will react positively to every food treatment or to every medical treatment.

1. Kolhstadt, Ingrid. “Food and Nutrients in Disease Management.” Pgs. 159-170. 2. Friedenberg, Frank, et al. “The Association Between Gastroesophageal Reflux Disease and Obsesity” American Journal of Gastroenterology, 2008; 103:2111-2122. 3. http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/

Who Can We Trust?

We live in a society unlike any other before. I heard a comedian this week say that we know so much more than any other prior generation, but yet we are not any smarter. There is a lot of truth to this, because if we do not know something, the answer is only one Google search away. This gets complicated in the field of health care. I have spoken to several health professionals who are limited in the care they can provide their patients, because their patients come in with self-found diagnoses, as well as what they believe to be the best treatment. Who needs doctors any more with this abundant world of knowledge at our fingertips, right? Wrong. Here is why, and listen carefully…NOT ALL THE INFORMATION ON THE INTERNET IS LEGITIMATE!


This is a big concern of mine, and my peers and colleagues in the field of nutrition. Every person is concerned about their diet. Even if they do not confess this, they are. They are either worried about their weight, their heart, or just their overall health. With soaring health care costs, we are also entering into a time where more and more people are concerned with preventative medicine – which is great! This means that the amount of internet searches for nutrition information is abundant. And again, listen carefully….THERE IS A LOT OF JUNK OUT THERE THAT HAS NO SCIENTIFIC BACKING WHATSOEVER!

If you are trying to lose weight, be careful what information you trust on the internet. If you stumble upon a site that is informing you about a diet that guarantees a miracle weight loss…just close the window, because they are just trying to make money. If you stumble upon a site that tells you to take a drug and you will never have to exercise again…just close the window, because they are just trying to make money. If you stumble upon a site which is telling you about a diet in which you eliminate an entire food group (aka carbohydrates, fat, vegetables, or to solely rely on grapefruit)….just close the window, because they are just trying to make money.

If you have a nutrition concern, such as high blood pressure, diabetes, or anemia, be extra careful who you trust on the internet. Although there is a lot of helpful information out there, there are also a lot of people who do not know what they are talking about and are just trying to make money. Always check the “About Section” of the site. This will inform you who published the site, how recently it has been updated, and what credentials the site has backing it up. The website should always give the reader access to its research, and should not be trying to sell you something. The website should also give you contact information, so that you can access the author or publishers directly with questions or concerns.

So here are some simple questions to ask yourself when you are looking up nutrition information on the internet:

1. Who runs the site?
2. Why have they created the site?
3. What do they want from you?
4. Who is paying for the site?
5. Dose the site’s information favor the sponser?
6. Is the information reviewed by experts?
7. Where did the information come from?
8. Does the site make unbelievable claims?
9. Is it up-to-date?
10. Do they want your personal information – do they have a privacy policy?

One of the biggest tragedies is when someone comes to me and says, “Oh, I cannot eat (insert said healthy food item) because I read that it causes (insert said ailment).” Usually when this happens, I find out that they have been reading various articles on the internet that have been pumping their heads full of very scientifically shaky ideas. Unfortunately, when people have convinced themselves that these lies are the truth, they have a much harder time trusting the sound science and facts that I have to tell them.

If you are interested in educating yourself more concerning finding valuable information on the internet, here is a link to an on-line tutorial. It is quick and will help empower you to become a smarter internet searcher.

http://www.nlm.nih.gov/medlineplus/webeval/webeval.html

Please let me know if you need help or have any questions with this subject, as I am quite passionate about it.

Here is a topic no one wants to talk about: You guessed it, CONSTIPATION

Yes, that is a dirty word, but one that affects millions of people every day. With that being said, it is important for you to understand that if you are one of those people, it can be painful and debilitating, but you are not alone and there are steps you can take to make yourself feel better.

If you have been following my posts this week (even though I just figured out how to network my blog to Facebook, so you might just now be checking in), you will know that I have been focusing on water intake and how it affects our overall health. I have suggested a very interesting book for you to read called “Your Body’s Many Cries for Water,” which gives some very valuable, and scientifically sound information about how almost any physical ailment can be linked to water.

Constipation is caused by being in a dehydrated state. The colon is very susceptible to dehydration, as it has the responsibility of reabsorbing water back into the body so that it can be utilized by all of our body’s functions. When there is not enough water, it will pry out any moisture it can, which makes the passing matter more concrete and harder to move through the digestive tract. If the dehydrated state is paired with an increased food intake, it can make for an even more painful bout of constipation.

By drinking more water, you will be able to save yourself from that horrid pain in your lower abdomen. In fact, if you ever experience such a pain, and feel as if you may be suffering from the wicked ailment of constipation, then you should think of it as a sign of thirst and drink up!

Allergies, Asthma, and Water

This week we had a terrible wind storm. I have never been fond of wind, but over the last few years have learned that wind also brings about awful ramifications for my husband’s allergies. We are just entering into the roughest time of the year for allergy sufferers. Although the blooms and blossoms are gorgeous to look at, they make some individuals as miserable as the dark , freezing days of winter.
Sticking with this week’s water theme, I wanted to mention some ideas of how water plays a role in prevention and control of asthmatic and allergic reactions.
As described by Batmangheldj in “Your Body’s Many Cries for Water,” asthma and allergy suffers “…have an increase in histamine content of their lung tissue and that it is histamine that regulates bronchial muscle contraction” (1). Your body has several ways of preserving water, one of which is that through evaporation during breathing. The increased histamine inhibits this process.
Being dehydrated worsens asthmatic and allergic reactions. This is because dehydration causes the histamine activity to become heightened making the reaction more apparent and more symptomatic. These ailments cannot be cured, but can most certainly be controlled by increasing your water intake. An extended period of time being dehydrated allows for this histamine increase, and needs to be gradually fixed by drinking at least 8 to 10 ten-ounce glasses per day (as suggested by Batmangheldji) until hydration has been achieved.
Even more so, water plays an important role in keeping the lungs and air passages moistened. Water needs to be consistently consumed in order to prevent dryness. If an individual is dehydrated, they will have an increased mucus production to make up for this lack of moisture, and an extended period of dehydration will make this mucus stay in the lungs which prevents the normal passage of air. This is a common occurrence in asthmatics.
As discussed before, water is not offered as a cure for allergies and asthma, but it is proven to be a source of prevention and comfort for those who suffer from attacks. Keep hydrated and keep your lungs healthy!
(1) Batmanghelidj, F. “Your Body’s Many Cries for Water.” Pgs. 117-124.