And I-ron… Iron so far away

I’ve been experience intense vertigo spells the past week or so, and I’ve deducted I’m missing some important nutrients in my diet. I’ve noticed that I don’t really have much hunger, and I’m super tired, no matter how much sleep I got the night before. Feeling this way makes me want to do nothing but crawl into bed at the end of the night – but my school agenda just doesn’t give me that luxury. I have finally found the mental motivation to push through this semester and achieve the best I can, however I find myself hitting a brick wall every time I leap into the books headfirst. 

With the aforementioned motivation as my backbone, I am slowly re-adopting all my best habits once-followed, since-abandoned. I’ve started to pick back up on my work-out schedule, with the goal in mind to get-it-right, get-it-tight. But with the way I have been fueling myself lately, I can tell I’m off to a wobbly start…I can tell my diet isn’t giving me what I need – I am not going to get away with chips and salsa, fruit and nut bars, lots (I mean lots) of coffee and canned chili alone. 

My main concern here is the the dizzy spells I get – they aren’t fun and it makes it very hard to concentrate throughout the day. Dizziness is linked to many things but of the most common include: anemia, iron deficiency, and low blood sugar. The first two are in relation to iron absorption.

In order to increase my iron absorption, I’m going to need to:

1. Eat more iron containing legumes (peanuts, lentils, beans, peas) – The intake increase is a no brainer. But here is the tricky part – plant based iron sources contain what are known as phytates. These buggers actually INHIBIT the absorption of the iron contained in the very same food source!

2. Consume more vitamin C, preferably with every meal. 65% of the iron contained in meat sources is easily absorbed because it is bound to the heme molecule – it is easily released from the food. The rest of the iron, and all of the iron contained in plant-based sources of iron, is bound to the non-heme molecule. In order to break away the iron for the body to be able to use it, the environment in the stomach has to be just right. We could get more technical, but long story short, vitamin C has what it takes to push past the barriers and create an ideal environment in the digestive system. Not to mention, it counter acts the tendency of phytates which attempt clog the iron-absorption commodes. Vitamin C is abundant in leafy greens, citrus fruits, strawberries, leafy greens, and bell peppers.  

3. Here’s the kicker: avoid coffee… and chocolate. Coffee, cocoa and caffeinated tea contain another set of absorption clogging culprits known as tannins. These are polyphenols that can significantly counteract my mission to increase my iron levels.  This isn’t going to be pretty guys. (http://www.veganhealth.org/articles/iron)

And now for the double whammy: Celiac disease is the cause of some cases of unexplained iron deficiency anemia. The lining of the small intestine mucosa erodes as a effect of CD. For those of you in my boat, it’s no wonder absorption is affected.

Weakness and dizziness could also be affected by low blood sugar. This could be a result of low caloric or low-carbohydrate intake, or even high-sugar food intake. 

 

With everything discussed above, I think I have a few ideas for my game plan: 

1. Stock up on plenty of Vitamin C rich foods and be sure to incorporate into every meal. 

2. Add grains and legumes to my meals.

3. Cut out coffee and chocolate for a while – Count on the natural energy from my food. Also, steering clear of the chocolate can help me keep a hold on my blood sugar and prevent spikes and crashes. 

4. Drink lots of water

5. Keep low calorie, highly nutrient snacks nearby to prevent hunger and drops in blood sugar.

6. Keep the good juices flowing by continuing my workout schedule!

 

Check out the website I cited in this post: it goes into a lot more detail (believe it or not) about iron absorption. Good stuff. 

I hope this helps you guys, I know this research has inspired me to get back on those good brain waves!

Getting double O's in the morning

Reblogged from medley of me:

Even if you don’t love traditional hot oatmeal, you might like this. A bowl of overnight oats is whole grain goodness meets instant gratification. No more waiting 10 minutes (that you don’t have) to microwave oatmeal and wait for it to cool off.  Even better – no more sugary, overpriced breakfast cereals.

My friend Alli was the first person to tell me about overnight oats, and now I have them 5-6 mornings each week and sometimes as an afternoon snack.

Read more… 355 more words

One of my good friends who happens to hold a degree in Dietetics giving the lowdown on overnight oats. It's a deliciously economical, time-saving breakfast option that is filling and very nutritious! Knowing this girl makes me happy. I miss her though - we would have blog worthy convos all the time. She should come back to Phoenix - just sayin'.

True Life: I’m Obsessed with Sweet Potatoes

Pictured: Sweet Potato Tacos (recipe from Color Me Vegan by Colleen Patrick-Goudreau) topped with fresh lime juice and a generous a heap of the best herb on the planet: cilantro.

Guys. I think I’ve fallen in love.

Thanks to the great in-season prices and the fact that ’tis the season to eat sweet potatoes, I’ve  recently tried a few recipes featuring this great vegetable. I’m hooked! I can’t help but exclaim in euphoria while eating anything I make with this magic food. Deliciously sinful, yet so good for you, I’ve decided to validate my new obsession with the benefits of the sweet potato (or yam…whatever is available!)

Magnesium: You can relax knowing this delicious food contains good amounts of magnesium. No really, magnesium helps stress levels and reduce anxiety! Don’t be part of the majority of the Americans estimated to be deficient in this mineral… TEAM SWEET POTATOES!

Vitamin C: You already have heard this vitamin helps with your immune system, but did you also know it helps give your skin a healthy glow and build that stuff called collagen? Collagen is what keeps your skin strong and elastic.

Vitamin B6: This vitamin helps with homocysteine balance. High homocysteine levels are linked with heart troubles. Sweet Potatoes, Sweet Potatoes, they’re good for your heart.. the more you eat…nevermind.

Vitamin D: Take that carnivores! Us herbivores don’t have to worry about Vitamin D deficiency, sweet potatoes have our back…well, they have vitamin D which supports bone health, so in a roundabout way, they really do. They also take care of our skin, nerves, teeth, and help us stay in a good mood!

Iron: That’s right, sweet potatoes pump that iron. They are so buff, they help our immune function, keep us from stressing ourselves out, and helps us metabolize protein to turn into our own muscles!

Vitamin A: Sweet Potatoes provide about 90% of your body’s necessary amount of vitamin A! This wonderful organic compound is responsible for healthy eyesight, increased immune function, and aids in other basic body functions.

Beta-Carotene: No, it’s not just in carrots! This bright pigment does more than make a beautiful presentation! It’s anti-inflammatory and also helps your body respond to insulin to better control bl0od sugar levels.

Honestly, I think this case is closed. I elect Sweet Potato for president. He’ll do great things for this country.

I’d Wear Leather Boots… if I could afford them.

“You’re vegan? I mean, I’m all about the puppies, but I love my burgers!”

This is why I avoid that word altogether. I follow a plant-based diet. I’m not vegan. Vegan is a term used to describe someone who has chosen a lifestyle, not just altered their diet. Not only do they avoid eating any products with which animals were involved, they also avoid other products, such as hair care, clothes, makeup, and hygiene products. Not to mention, they care about bees. I hate bees. I’ll eat their honey out of spite! How dare they think they can control me with their butts. So disrespectful. 

Sorry, that was off topic. Anyways, the point is that I didn’t adopt this diet for the sake of animal rights. While I do not in anyway care for any sort of torture to innocent animals, I don’t see myself as an advocate for furrball rights. I’ll admit, I wear my leather jacket into my favorite local Vegan restaurant… whoops. I eat the way I do for my health! It’s selfish, I know. But unless you ask me, you assume I’m compassionate! 

The facts are that there are endless studies showing plant-based eating is so much healthier! Even going plant-based for one day out of the week has been shown to improve cholesterol, triglyceride, and blood pressure levels! I don’t have to worry about having high cholesterol because plants don’t have cholesterol (they do have what are called plant sterols, but these actually help to maintain healthy levels of cholesterol)! In case you didn’t know, you don’t need to take in cholesterol because your body makes it naturally!

With the exception of B12 and, arguably, omega-3 and vitamin D, you can easily get all of your essential vitamins and minerals from an entirely plant-based diet. With those more difficult to get, they can easily be supplemented without all the added trans fat, cholesterol, and possible carcinogens. That’s right, I said carcinogens: cancer causing! Meats cooked at high temperatures produce carcinogens call heterocyclic amines, or HCAs, that may be linked to colon and rectal cancer. In comparison, plant-based diet have therapeutic affects on cancer patients. 

Now, I do joke that animal rights and saving the environment aren’t in my closest radar. But in all seriousness, I do appreciate what I am doing to be a more friendly resident and neighbor to all life on this great planet. While I did talk about my personal reasons in respect to my health I always feel so good knowing I am doing my part.

I could always bring up to cow fart card…yeah, I’m going to go there. The meat industry has gotten so big that the majority of agricultural crops, especially corn, is used for livestock feed alone! This feed, as well as the livestock is transported countless miles. Not to mention, cows produce more methane gas and contribute to air pollution and the erosion of the Ozone more than our vehicles! This gas is most likely due to the fact that cows were meant to be grazing, grass-fed animals and their digestive systems weren’t meant to handle a corn-based feed. It would be like feeding ice cream to a lactose intolerant patient…not thing pretty come out of that situation (pun-intended).

I could go on and on, but let’s just leave it at this: I am plant-based..a thriving herbivore that is focused on fueling her body with only what’s best for it. From what I can tell, I’m doing the right thing.

Can did a what??? And who’s Can??

Looking through one of my favorite gluten-free blogs, Real Sustenance, I can’t help but notice she refers to a condition called Candida. I’d never heard of this before I started my gluten-free plant based journey, but now I hear of it quite often. I’m not one to let information pass me by, so I decided to check into it. 

Candida is short for Candida albicans. This is a type of fungus that has a set of ammo known as virulence factors. These are what make microorganisms harmful to their hosts, in this case, us humans! These virulence factors aid in pushing past your bodies natural defenses that typically keep a healthy person healthy. As such, someone that is immunocompromised will be more apt to being affected by C. albicans. Thinking back to my previous post about gluten sensitivities, after my research, I deducted that her existing condition of Celiac’s, an autoimmune disorder, she was more vulnerable to the organism and it was much more difficult to get rid of or control. I also found that it is common in patients with Type I diabetes, also an immune issue. 

This microorganism causes a condition known as Candidiasis. It is a morphological yeast, meaning it can switch between being one cell, or unicellular, to a larger organism that has certain “limbs” for attachment. This allows the organism to fit into many environments, explaining why this condition can be seen in and on multiple locations of the body.  Rashes can occur on the skin, stomach, vagina, urinary tract, and even the lungs!

The author of Real Sustenance owes the control of her disease to the deletion of sugar from her diet, as she explains this provides the yeast to feed and thrive. While this makes sense, I searched some academic journals for support. I was not, however, successful in finding supporting evidence. One article actually was created to disprove this theory. But really, who is anyone to say what she is doing is completely ineffective when she finally has control of her health after all? I say, do what makes you the healthiest! As I’ve mentioned before, your body knows best. It’ll tell you when you’re doing something right. 

Signs You May Be Gluten Sensitive

The broad array of sensitivity symptoms may often be over looked or confused with other more common diagnoses. There is definitely a good chance that diagnosis is the right one, and perhaps the prescribed treatment will in fact help the symptoms subside. However, if these symptoms are reoccurring, it may be a hint that something else is going on.

Gluten sensitivities can be characterized in two ways: allergy and intolerance.

Allergies deal with the immune system. Symptoms can include skin reactions, migraines, brain fog, joint pain and numbness. Gluten allergies can be summed up under the condition known as Celiac’s disease.

A gluten intolerance presents symptoms of the GI tract. Bloating, diarrhea, and cramps are just some of the many signs. 

There is, however, a very fine line, and sometimes even an overlap of symptoms between the two situations. Different people often present various symptoms, and you don’t necessarily have to present all of those listed!

From my personal experience, it doesn’t hurt to run a little experience. Test a gluten-free diet for two to three weeks. Worst case scenario, the symptoms still exist. Or, other symptoms may arise. In this case, gluten sensitivities just may not be the issue! At least you tried! 

Stay posted, I’ll help you plan out your experimental meal plan with delicious gluten free recipes and useful tips and tools!

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I owe my good health to my diet, and I am thankful for the accessibility of information these days. I also owe my success and all the achievements to come in my career to the wonders of nutrition and the effects of quality food choices. I am a full time student, full time employee, with limited time and a tight wallet. The past few years have been a journey for me, and it all began with a scary period of excruciating stomach pains, migraines, body aches, exhaustion, and overall discomfort. All of these troubles ended up putting me in the ER, then to specialist after specialist. As I sat and waited for each test to return, scared of what may be, I was repeatedly turned away with supposedly “nothing they could find.”

This experience frustrated me, not to mention set me back a good lump of cash from medical bills. How could there be nothing wrong with me when I felt this terrible? Why had this lack of diagnosis been such a trend all my life? Why could I never find answers to my ailments ever since I was little?

At this point, I was involved in the study of global health. I learned that while the research that exists and the diagnosis doctors give have been reviewed and tested, there are different kinds of doctors. Some doctors stick to the books and base their practice on precedence and well known prescriptions. Others are more innovative and more in touch with the recent research. These are the physicians and medical professionals that are changing medicine as we speak, proving healthcare is not set in stone.

I decided to take it into my own hands and do some research. Thinking back to my previous doctor’s visits and what information was given to me, I deducted that dairy and wheat were a common issue. Ever since I was in 5th grade, I have always had terrible acne, and even before that, I have always had terrible sinus and allergy issues. When I inquired about my skin, doctors told me I should cut out dairy. Too attached to my cheese, I never listened. I used to get shots for my allergies twice a week, but they never seemed to work. I researched the effects of dairy and what symptoms come from one that may be lactose intolerant, and I found nearly every bullet related to me!

Then, the wheat was investigated. Ever since I could remember, I was taught that bread and grains were a crucial part of your diet. What they didn’t tell you is that most bread products are made from wheat. Some recent studies suggest the wheat we consume today has been genetically modified to a point where our bodies cannot recognize it in order to break it down in our bodies. Wheat is also incorporated in so many things these days, a little like soy is, that the overexposure is pushing the limits of what our body can handle on a regular basis. There are questions suggesting the Celiac’s disease, a disease directly related with a negative autoimmune response to the protein found in wheat, barley and rye, is just a new bandwagon and the gluten-free diet is just a fad. The number of diagnosis of Celiac’s had jumped in the recent years, and the trend may be seen similar to the to the upward trend of ADHD diagnosis, where critics may claim its all subjective.

The truth is, as any person with sensitivities or allergies would argue, the pain and struggles are real. Yes, it is not a deformity, a boil or a swollen limb that could be objectively spotted by the outsider (although some people may have allergic reactions of the skin…or you know, just may stop breathing…), but we have to trust that our bodies are trying to tell us something. Your bodies are intricately designed machines made to present alerts when a downloaded program has a bug. It is our job to give these machines the right fuel and hardware to function properly, and keep up with maintenance!

I empower you to look into what your body is telling you. No single machine is the same as the next. Research supports that a gluten-free diet is not for everyone, as one may end up losing opportunities for a nutritionally balanced diet, however for others, it may be mandatory. It is my job to provide you with tools for recognizing symptoms, recipes for healing in the kitchen, and resources for finding out more about your body.