tag:blogger.com,1999:blog-54729714594628977852024-03-12T19:27:34.566-07:00Ginger Hultin Registered DietitianProviding solutions and new perspective to your most perplexing nutrition questions. Because eating is awesome....Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.comBlogger159125tag:blogger.com,1999:blog-5472971459462897785.post-57769322358828764562015-04-19T06:27:00.000-07:002015-04-19T06:27:19.476-07:00I'm moving!! Find me on: www.champagnenutrition.com<div class="separator" style="clear: both; text-align: center;">
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The most exciting announcement I'm thrilled to make: I am launching a new blog. This was not an easy decision; I've had Becomingginger for years, since I took an elective at Bastyr University called "Writing in Nutrition and Health". At that time, I thought that blogs were just platforms where people talked about themselves - boring! Our professor had us start our own blogs and I launched Becomingginger which was originally about becoming a dietitian and also working on my own food journey and healthier eating.I found that blogging is a wonderful way to share information and learn from others as well. It is an interesting creative platforms that I have found very helpful to me in finding my voice and what type of topics I wanted to share with all of you. I love writing recipes, answering questions people send me about food and nutrition, debunking diets and discussing other hot topics in nutrition news. I have had some really nice feedback about the topics I talk about and how open I am about being a dietitian who eats out a lot and loves pizza in addition to an interest in general nutrition and wellness. I don't want to lose that - I'll always be the same but I am no longer "becoming" Ginger. I have been feeling the need to re-brand and start fresh for awhile now and there have been a lot of people who have helped me and supported me on this new path.<br />
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I have now officially launched my new site and transitioned my current social media platforms to ChampagneNutrition. You can find me at my new website and blog <a href="http://www.champagnenutrition.com/">www.champagnenutrition.com</a>, on <a href="https://www.pinterest.com/champagneRDN/" target="_blank">Pinterest</a>, <a href="https://twitter.com/GingerHultinRD" target="_blank">Twitter</a>, <a href="https://instagram.com/champagnenutrition/" target="_blank">Instagram</a> and <a href="https://www.facebook.com/champagnenutrition?ref=bookmarks" target="_blank">Facebook</a>. <br />
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There's a lot of transition happening right now so this move feels very right to me. I'm finishing my term as President of the <a href="http://eatrightchicago.org/" target="_blank">Chicago Academy of Nutrition and Dietetics </a>and starting a national position as Chair-Elect for the <a href="http://vndpg.org/" target="_blank">Vegetarian Nutrition Dietetic Practice Group</a>. I have been chosen as a State Media Representative for Chicago, Illinois starting in June and I will be embarking on teaching some classes at a private University this fall. Lots of change feels great and best of all, it is SPRING. I hope you'll join me on my new site as I continue to share nutrition information with all of you! <br />
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<br />Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-16373062611654814322015-04-08T06:17:00.002-07:002015-04-08T06:17:42.716-07:00Celebrating National Preceptor Month:an Internship Manager's Perspective <div class="vk_ans" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: xx-large !important; font-weight: lighter !important; margin-bottom: 0px; text-align: center;">
<span data-dobid="hdw">pre·cep·tor</span></div>
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<span class="lr_dct_ph">ˈprēˌseptər,priˈseptər/</span></div>
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a teacher or instructor.</div>
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April is National Preceptor Month which feels very fitting because I am rotating Chicago-area interns one after the other right now at work. As our internship manager, I collaborate with local universities and dietetic internship programs as well as individual students and distance programs to schedule as many interns as we can comfortably take throughout the year; I'm generally booking at least 6 months ahead at any given time. Because the Block Center is an outpatient cancer center I get students interested in that type of work as well as those who want to learn more about cooking and culinary skills and those who want the unique experience of integrative nutrition education or learning more about supplements or plant-based diets.<br />
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One of the things that makes dietitians so specially trained as nutrition experts is supervised rotations through medical clinics, hospitals, schools and community programs during their internship. Having been an intern myself not too long ago, I create internship experiences based on what I remember working (or not working) when I was in my rotations. My clinic has a relatively small staff with only four dietitians and we are really, really busy all the time. I strictly take only one intern at a time because my philosophy is that an internship rotation should be mutually beneficial: helpful to the staff to have the extra assistance and educational with skill building for the intern. My interns help us by cooking and organizing in the kitchen, they do research projects for us and make patient handouts. Right now, my team needs to know more about Essential Oils and the MTHFR genetic mutation because this is coming up with my patients so my interns do projects that educate both our staff and patients. For the intern experience, they get to borrow all of my books and resources, receive access to Natural Medicine's Database for projects, and sit in on all of our consults with debriefing after each one; they also get to sit in on consults with the rest of the integrative staff. We always include them in all of our meetings and treat them like they are a part of our team while they're here because they really are, whether they are with us for a week or several months.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirLIgeETFYVOk5rM2tu5aChZ6N2KHA7xz7AD9hWLUchcU8fZZ1eHTvf6EUh2U3j7DsfNq66_9RvyQyPI9BDEq1o6KwpzSzRiooEsi690_akmjQ4gb6GipCBxLmiNCIL1f4ZBQ8KnmyxhnC/s1600/GetAttachment.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirLIgeETFYVOk5rM2tu5aChZ6N2KHA7xz7AD9hWLUchcU8fZZ1eHTvf6EUh2U3j7DsfNq66_9RvyQyPI9BDEq1o6KwpzSzRiooEsi690_akmjQ4gb6GipCBxLmiNCIL1f4ZBQ8KnmyxhnC/s1600/GetAttachment.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The "intern" desk </td></tr>
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I enjoy having my interns so much. I hope they learn skills from me and my dietitians that open their eyes to nutrition work they might not previously have considered or even known about. I hope that my "supplement skeptics" leave more open-minded than when they arrived and that everyone who comes through my center sees the power that nutrition can have on successful cancer treatment. I often get thank-you letters in the mail or on an intern's last day - I keep them all. In closing, a word from a wonderful student I was honored to work with:<br />
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<i>"I haven't fully expressed my gratitude to you. As Mr. William Arthur Ward once said, 'Feeling gratitude and not expressing it is like wrapping a present and not giving it'. The impact you have had on me is immeasurable. I want to express my deepest gratitude for believe in me. You have been an excellent inspiration for me, inspiring me to pursue my goals with hard work and dedication."</i>Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-799186992197986842015-03-31T12:22:00.000-07:002015-03-31T12:22:04.064-07:00Simple Cherry-Coconut Granola<div style="border-bottom: solid windowtext 1.0pt; border: none; mso-border-bottom-alt: solid windowtext .5pt; mso-element: para-border-div; padding: 0in 0in 1.0pt 0in;">
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<span style="font-size: 14pt;">I just felt like granola today...it's spring sort of but cool out so something comfy sounded good. Making granola literally takes about 5 minutes and you can modify any recipe based on the ingredients you have on hand. The basic granola recipe includes combining oats and other favorite dry ingredients, then mixing in an oil and sweetener combo (maple syrup is my preference). Then you bake and serve or save. Granola freezes very well and also makes nice gifts. This simple recipe would be fun to make with children as well. Feel free to adjust sweetener down if needed as adding flavors like vanilla extract, coconut flakes and spices contributes a depth of taste so you might not need as much sweetness. Have fun! </span></div>
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<b><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;"><u><i>Simple Cherry-Coconut
Granola</i></u> <o:p></o:p></span></b></div>
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<b>Ingredients<br />
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4 cups old fashioned rolled oats<br />
1 cup slivered almonds<br />
1 cup shelled, unsalted pistachios<br />
1 cup unsweetened shredded coconut flakes<br />
1 teaspoon ground cinnamon<br />
1 teaspoon sea salt<br />
½ teaspoon ground cardamom<br />
¾ cup pure maple syrup<br />
½ cup canola or sunflower oil<br />
1 1/2 teaspoons pure vanilla extract<br />
¾ cup unsweetened dried cherries (can sub dried cranberries, raisins or chopped
apricots)<br />
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<b>Instructions<o:p></o:p></b><br />
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<!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]--><span dir="LTR">Position a rack in the center of the oven and heat the oven to 350° F.
Line a large rimmed baking sheet with parchment paper.</span></div>
<div style="margin-left: .5in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]-->2.<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]--><span dir="LTR">Combine oats, almonds, pistachios, coconut, cinnamon, salt and cardamom
in a large boil. Combine maple syrup, oil and vanilla then fold into dry mixture. Spread
onto the prepared sheet and bake 15 minutes, stir and then cook 15 minutes more.
Granola should be slightly browned but monitor it closely so it doesn't burn.</span></div>
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<!--[if !supportLists]-->3.<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]--><span dir="LTR">Cool granola for 10-30 minutes, then transfer to a large bowl and stir
in the dried cherries and serve. Store leftovers in an airtight container for
up to one month. Also freezes well.</span></div>
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<span dir="LTR">*<i><span style="font-size: x-small;">Original recipe by Ginger Hultin 3/31/15</span></i></span></div>
Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com1tag:blogger.com,1999:blog-5472971459462897785.post-43048674697380183132015-03-06T07:14:00.001-08:002015-03-06T07:14:33.039-08:00Simple Potato Leek Soup for a chilly St. Patrick's<div style="border-bottom: solid windowtext 1.0pt; border: none; mso-border-bottom-alt: solid windowtext .5pt; mso-element: para-border-div; padding: 0in 0in 1.0pt 0in;">
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It's still really, really cold here in Chicago with record breaking lows again last night. I hope the river thaws out enough to <a href="http://www.chicagostpatsparade.com/parade-and-river-dyeing.html" target="_blank">dye it green</a> on St. Patrick's Day in a couple weeks. There is hope for spring, however, and we might even hit 40 degrees this weekend. On the bright side, this means it is still soup weather for a few more weeks and how better to celebrate an Irish holiday than with potato leek soup? This soup is very easy and quick to make with only three steps in the instructions. Naturally vegan, I added silken tofu for creaminess, protein and nutrients. A Vitamix blender works really well for pureeing the soup, but you can use a regular blender as well, or an immersion blender for less mess. Let me know what you think if you make it. Happy St. Patrick's and Happy National Nutrition Month! </div>
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<b><span style="font-size: 16.0pt;">Simple Potato Leek Soup <o:p></o:p></span></b></div>
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Yields 10-12 cups of soup<br />
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<b>Ingredients</b><br />
3 cups yellow potatoes, peeled and sliced into circles<br />
2 large leeks, white part only cleaned and sliced<br />
4 cups vegetable broth<br />
2 cups water<br />
1 block (16 oz) silken tofu<br />
1 teaspoon salt<br />
1/2 teaspoon freshly ground pepper<br />Fresh chives, finely chopped<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXZ6ti7Cbp-bq6tJHYffajPdpfmEEOHHA6rtdGqs3Z6VK3mZKCXIkDMa2OVGyKBlHDnrTRuPLPf76DHADwGVaLryI_fjsygvvVxn46PvVHbz11RbwFRKNEHHX1NOHO4yV10q0-6Sk5uEkg/s1600/photo+(3).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXZ6ti7Cbp-bq6tJHYffajPdpfmEEOHHA6rtdGqs3Z6VK3mZKCXIkDMa2OVGyKBlHDnrTRuPLPf76DHADwGVaLryI_fjsygvvVxn46PvVHbz11RbwFRKNEHHX1NOHO4yV10q0-6Sk5uEkg/s1600/photo+(3).JPG" height="148" width="200" /></a><br />
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<b>Instructions</b><br />
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<!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]--><span dir="LTR">Simmer potatoes and leeks in vegetable broth and water, covered, for 45 minutes or until the potatoes are tender.</span></div>
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<!--[if !supportLists]-->2.<span style="font-size: 7pt; font-stretch: normal;"> </span><span dir="LTR">Combine soup and tofu in a blender or food
processor and puree until smooth. </span></div>
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<!--[if !supportLists]-->3.<span style="font-size: 7pt; font-stretch: normal;"> </span><span dir="LTR">Stir in salt and pepper and serve hot with fresh chives as a garnish.</span></div>
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<span dir="LTR"><br /></span></div>
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<span dir="LTR">*<i><span style="font-size: x-small;">Recipe by Ginger Hultin 3/1/15</span></i></span></div>
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Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-16870026196841466182015-03-04T07:35:00.001-08:002015-03-04T07:35:29.261-08:00National Nutrition Month: Bite Into a Healthy Lifestyle (and Avoid Cancer)<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">It's <a href="http://www.nationalnutritionmonth.org/nnm/" target="_blank">National Nutrition Month</a> again and this year's theme is "Bite Into A Healthy Lifestyle". I like this theme because it goes beyond just eating healthy to incorporate lifestyle factors. As a dietitian, I always address fitness, supplements including vitamins and minerals and will also assess sleep, stress/emotional concerns, and smoking during my consults. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This month I'm also studying for my "CSO" or <a href="http://www.cdrnet.org/certifications/board-certification-as-a-specialist-in-oncology-nutrition" target="_blank">Board Certified Specialist in Oncology Nutrition</a>. To qualify to sit for this board, you have to have been a practicing dietitian for at least two years and have documentation of 2000 hours in oncology nutrition experience. I've been studying a lot and I hope I pass. Mostly, this test is designed for dietitians who work in the oncology field and so most of it is things I see everyday. That being said, I do work in an outpatient setting and a lot of the information is hospital-based so I'm also having flashbacks to my days as a dietetic intern at my awesome oncology rotation at Edward Hines VA Hospital. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">During my studying, the texts and current research highlight again and again the importance of dietary and lifestyle factors for cancer prevention, during cancer treatment and for survivors to prevent recurrence and improve general quality of life. Too many of my patients end up at the <a href="http://www.lifeovercancer.com/" target="_blank">Block Center</a> because their other doctors (including oncologists!!) told them: "<i>what you eat doesn't matter - it won't make a difference so eat whatever you want</i>". So many oncology centers serve soda, donuts, or push corn syrup/corn oil "nutritional shakes". My patients know it's wrong and it IS according to current research. What you eat DOES matter - it matters a lot. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvNItlHHjuRdOUDxBAP85Onvo_KfciwYA4yI2QQzf94ZHzWYJsyHRvKhUzWul_mE2ppbI0OOIyam2hvanTiXWE9PYV7-Iae_eZz3EI2xmVoRxSUXVLto_28MAaxMzl_1yXyKwuBWYcUVGa/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvNItlHHjuRdOUDxBAP85Onvo_KfciwYA4yI2QQzf94ZHzWYJsyHRvKhUzWul_mE2ppbI0OOIyam2hvanTiXWE9PYV7-Iae_eZz3EI2xmVoRxSUXVLto_28MAaxMzl_1yXyKwuBWYcUVGa/s1600/images.jpg" /></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Updated September 2014, the American Institute on Cancer Research provides the following recommendations for preventing cancer:</span><br />
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<a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Recommendations for Cancer Prevention</span></a></h1>
<ol style="background-color: white; line-height: 18px; margin: 0px 0px 10px 25px; padding: 0px;">
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">Be as<a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_01_weight.html" style="cursor: pointer; text-decoration: none;" title="recommendations_01_weight"> lean as possible</a> without becoming underweight.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">Be <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_02_activity.html" style="cursor: pointer; text-decoration: none;" title="recommendations_02_activity">physically active</a> for at least 30 minutes every day. Limit sedentary habits.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">Avoid <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_03_sugary_drinks.html" style="cursor: pointer; text-decoration: none;" title="recommendations_03_sugary_drinks">sugary drinks</a>. Limit consumption of energy-dense foods.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">Eat more of a variety of <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_04_plant_based.html" style="cursor: pointer; text-decoration: none;" title="recommendations_04_plant_based">vegetables, fruits, whole grains and legumes</a> such as beans.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">Limit consumption of <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_05_red_meat.html" style="cursor: pointer; text-decoration: none;" title="recommendations_05_red_meat">red meats</a> (such as beef, pork and lamb) and <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_05_red_meat.html" style="cursor: pointer; text-decoration: none;" title="recommendations_05_red_meat">avoid processed meats</a>.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">If consumed at all, limit <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_06_alcohol.html" style="cursor: pointer; text-decoration: none;" title="recommendations_06_alcohol">alcoholic drinks</a> to 2 for men and 1 for women a day.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">Limit consumption of salty foods and foods processed with <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_07_salt.html" style="cursor: pointer; text-decoration: none;" title="recommendations_07_salt">salt (sodium)</a>.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">Don't use <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_08_supplements.html" style="cursor: pointer; text-decoration: none;" title="recommendations_08_supplements">supplements</a> to protect against cancer.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">It is best for mothers to <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_09_breastfeeding.html" style="cursor: pointer; text-decoration: none;" title="recommendations_09_breastfeeding">breastfeed</a> exclusively for up to 6 months and then add other liquids and foods.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">After treatment, <a href="http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_10_post_treatment.html" style="cursor: pointer; text-decoration: none;" title="recommendations_10_post_treatment">cancer survivors</a> should follow the recommendations for cancer prevention.</span></li>
<li style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">And don't' smoke or use tobacco products.</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 20px;">I also recently wrote a piece for LiveStrong.com called <a href="http://www.livestrong.com/slideshow/1011282-11-changes-can-make-today-cut-cancer-risk/" target="_blank">11 Changes You Can Make Today to Reduce Your Cancer Risk</a> and it's 100% diet and lifestyle factors. During treatment, good nutrition is critical - even when someone isn't feeling well. Dr. Block and I wrote a piece for the Global Advances In Medicine Journal about how even when a person has no appetite, we still need to try to find the healthiest items available for them. The last thing we would ever want to do is fuel cancer with inflammatory oils or simple sugars. Finally, check out the <a href="http://www.cancer.org/treatment/survivorshipduringandaftertreatment/nutritionforpeoplewithcancer/nutrition-and-physical-activity-during-and-after-cancer-treatment-answers-to-common-questions" target="_blank">American Cancer Society FAQ </a>for nutrition and physical activity during treatment. They have some very clear recommendations on how to eat healthfully during cancer treatment and really highlight how what you eat does matter. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 20px;">I'll let you know if I pass the test - fingers crossed, I'm studying a lot! I guess you'll know if I add some more credentials to my name :) In good health...Happy National Nutrition Month!</span></span></div>
Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com1tag:blogger.com,1999:blog-5472971459462897785.post-89070158360989239882015-02-27T16:05:00.002-08:002015-03-02T15:54:27.329-08:00You are Loved...birthdays, eating disorder awareness and spreading joy <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNr1NUbrC9hb1ko7p4g-SE-2FsLJn2sqYWkwfHEGxkUPbzyPhEz_aagCqGGhGKiMv4_roTHtaWYVwYHW3DYXOptmPbwqKyzd1_kzHh6d-yqzVJw0tRUZpwYUXbGulrwJsq60E71eyPrXRV/s1600/you+are.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNr1NUbrC9hb1ko7p4g-SE-2FsLJn2sqYWkwfHEGxkUPbzyPhEz_aagCqGGhGKiMv4_roTHtaWYVwYHW3DYXOptmPbwqKyzd1_kzHh6d-yqzVJw0tRUZpwYUXbGulrwJsq60E71eyPrXRV/s1600/you+are.jpg" height="200" width="200" /></a></div>
This pin was passed out to Chicagoans headed to the blue line train on February 13th this year by some friendly folks. I clipped it on my big puffy jacket and sort of forgot about it but, to my surprise, the response I have been getting ever since is pretty amazing. So many people say "<i>thank you</i>!" or "<i>you made my day</i>!". The person checking me into the recent conference in New York, a clerk at Victoria's Secret, a bus driver....people are so happy. Their faces brighten up and it feels awesome to have done that with a simple button on my coat. A tiny button on my giant coat envokes the biggest smiles I've ever seen. <br />
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February 28th marks the end of <a href="http://nedawareness.org/" target="_blank">Eating Disorders Awareness week</a>. Since I work in oncology at an integrative clinic I see more <a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=3&ved=0CDMQqQIwAg&url=http%3A%2F%2Fwww.cbsnews.com%2Fnews%2Forthorexia-when-healthy-eating-becomes-an-unhealthy-obsession%2F&ei=TgXxVOS4FcSzyATzyILIDw&usg=AFQjCNGaRLP1lKSd6q_DKGQsENwH04yjRA&sig2=aOVy-tWGrWt1J08nTe8zGg&bvm=bv.87269000,d.aWw" target="_blank">Orthorexia</a> than anything else as my patients experience a very real and understandable fear of food as they maneuver through a difficult diagnosis and treatment. <br />
I have also come across people with bulimia, anorexia and binge eating disorder as well in my clinical practice. Treating eating disorders is a specialty in nutrition and I often refer out to other dietitians who work with this population more often than I do. One thing is for certain, there are a lot of people out there suffering with eating disorders and disordered eating and though I may not be the right person to help them, I can try my best with the training I've had or support them through referral. The best any of us can do, if we can't actually help, is to let them know that they are loved and that there is help out there for them.<br />
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I'm feeling especially loved right now. It's my birthday and it was been an incredible day. The best thing in the world to me is eating with people I care about. I prefer a lengthy dinner where everyone is laughing the entire time and telling stories. I had a wonderful lunch today with my Block Center coworkers; the highlight of my day. This evening I am drinking Veuve Clicquot Champagne and headed out to some deep dish tonight at my favorite place - <a href="http://becomingginger.blogspot.com/2013/06/chicago-restaurant-reviews-have-arrived.html" target="_blank">Pequods</a>. Yes: dietitians DO eat pizza and they DO drink champagne sometimes. Life is about balance and it's also about loving food - one of the most important things to me. There are so many wonderful things to be happy about in this life; I have a lot of really interesting, stimulating, exciting things coming up and I honestly believe this will be the BEST YEAR EVER!! Thank you to all of you who continue to read my blog and support me. You are loved!!<br />
<br />Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-3270082320849959322015-02-23T06:57:00.000-08:002015-02-23T06:57:00.317-08:00Apricot Tomato Chickpea StirFry This recipe is so awesome - thanks to my friends at <a href="http://www.tomatowellness.com/" target="_blank">Tomato Wellness </a>for the inspiration to develop it. When you're cooking this dish, people will come by to ask what the amazing fragrance is as the spices blend with savory tomatoes and vegetables to create a very unique dish!<br />
<em> </em><br />
<em>Yields 6 servings</em><br />
<h5>
This unexpected combination creates a delicious one-pot meal that
offers antioxidants, fiber and flavor! Apricot lends sweetness to
balance the natural acidity in tomato and red pepper while spices
including chili powder brighten the dish and add complexity. Blending
favorite spices together creates a vibrant color and bold flavor that
everyone will love.</h5>
<h5>
When balanced with healthful and fiber-packed whole grain like brown
rice or quinoa, the Apricot Tomato Chickpea Stir Fry is a simple, yet
easy to make dish. Combining protein, healthy fats and fiber creates a
filling meal that takes about ten minutes to make. Fantastic for
leftovers, pack some in a container to go for a flavorful lunch the next
day!</h5>
<h5>
</h5>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Il9buPWeJUwQjSXDRIb7i7a4AOqcOHI83jL8auj3KV4lzQ3Ga1qaycr7yNNcDVrU-2b_oYZTmNoNLw2P3XLasD6UXtVQFmer_YvIf81023frihN3APhajdIyh__rSk-H-AsGyyFNZ54v/s1600/apricot-tom-stir-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Il9buPWeJUwQjSXDRIb7i7a4AOqcOHI83jL8auj3KV4lzQ3Ga1qaycr7yNNcDVrU-2b_oYZTmNoNLw2P3XLasD6UXtVQFmer_YvIf81023frihN3APhajdIyh__rSk-H-AsGyyFNZ54v/s1600/apricot-tom-stir-1.jpg" height="320" width="320" /></a></div>
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</h5>
<strong>Ingredients</strong><br />
1 Tablespoon grapeseed oil<br />
1 medium yellow onion, diced<br />
2 cloves garlic, minced<br />
1 Tablespoon freshly grated ginger root<br />
1 medium red bell pepper, diced<br />
1 Tablespoon ground turmeric<br />
1 teaspoon ground nutmeg<br />
1 teaspoon ground cinnamon<br />
1 cup vegetable broth<br />
1 cup dried apricots, roughly chopped<br />
1 can (14 oz) chickpeas, rinsed<br />
1 cup diced tomatoes, not drained<br />
½ teaspoon chili powder<br />
½ teaspoon salt<br />
2-3 cups cooked brown rice or quinoa<br />
½ cup raw cashews, roughly chopped<br />
¼ cup fresh cilantro, roughly chopped<br />
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<strong>Directions</strong><br />
Warm oil in a large pot over medium heat then sauté onions, garlic,
ginger, and bell pepper for 3-5 minutes, until onions are translucent.<br />
<ol>
<li>Add turmeric, nutmeg and cinnamon, stirring constantly, adding small
amounts of vegetable broth as needed to prevent the spices from
sticking to the pot. Cook 1-2 minutes.</li>
<li>Add remaining vegetable broth to the mixture and simmer for 3-5 minutes, stirring often.</li>
<li>Add apricots, chickpeas, tomatoes, chili powder, and salt. Cover
and switch to medium-low heat. Allow to gently simmer for about 8-10
minutes, for flavor to develop.</li>
<li>Ladle stir-fry over warm brown rice or quinoa. Garnish with cashews and cilantro. Serve hot.</li>
</ol>
*original recipe by Ginger Hultin 1/20/15 Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com1tag:blogger.com,1999:blog-5472971459462897785.post-61531234382202683042015-02-18T06:53:00.001-08:002015-02-18T06:53:37.765-08:00How Was Your Valentine's Day?<div class="separator" style="clear: both; text-align: center;">
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How lucky to have a Valentine's Day on a Saturday this year! Despite the continuing snow storms and frigid temps in Chicago, we had a lovely time full of time spent together, traditional celebration (red roses!) and some non-traditional ideas, too that worked out fantastically. If you read my blog, you know that I love Valentine's Day - I've loved it since I was in elementary school and we got to spend hours making heart envelopes to collect little grocery store pack Valentine's. (Looking back, I question the actual time spent on making Valentine's packets vs. learning how to read or do math, but hey - it was the 80's) You had to be careful which ones you gave to who - "You're Sweet" was best for a friend and "Happy Valentine's Day" best for anyone who could be interpreted as someone you 'liked'. Aside from that strategy, the most difficult part was picking out which package you wanted from the local grocery store: My Little Pony vs. Barbie cards? <br />
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This Valentine's Day, I got red roses. I went to the gym and was the only girl to complete a full set of 20 inch box jumps in <a href="http://www.active.com/fitness/articles/what-is-tabata-training" target="_blank">Tabata</a>. We went out to dinner at a Pho place on Argyle and shared a delicious omelet and soup with friends. And contrary to popular Midwest belief, Pho is pronounced "Fuh" - so says <a href="http://www.huffingtonpost.com/2014/11/04/pho_n_6084410.html" target="_blank">Huffington Post</a>. Just for the record. Drinking California wines at BYOB and laughing with friends is the perfect way to share a Valentine's Day for me.Whether you celebrate <a href="http://www.singlesawareness.com/" target="_blank">Singles Awareness Day</a>, Valentine's Day, or are simply getting excited that Spring is coming, I love that this weekend is all about spending time with friends or other people you care about whether you go out or eat in. <br />
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Sunday I went out with my dinner club, Unsettled, to <a href="http://www.girlandthegoat.com/" target="_blank">Girl and the Goat</a> in Chicago. They have their menu conveniently split into three sections: veg, fish and meat. While I don't participate in goat dishes or pig face, they have the BEST green beans, chickpea fritters, broccoli, cauliflower....when you go, be sure to order several of their infamous veg dishes. </div>
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What did you do Valentine's Day weekend that warmed your heart in one way or another? How will you be spending the rest of your four weeks of winter? Thanks Punxsutawney Phil ;) </div>
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Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-69064382656273179542015-01-28T08:00:00.000-08:002015-02-02T11:18:05.298-08:00To juice or not to juice? Pros and Cons<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiInn48hRRCt22U9XxhH6ErOpYs_KVkmxqq1hP4_bRGwfexQIm_SYpRWna59CW0GDzIiMZC1JRanKuM2Ln_76T0B5PlDrM-WO7p5t1r_BdrkPeVUwZzCcc0KU34Zo7S5yTtPl1hbIIdJz5k/s1600/juice+1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiInn48hRRCt22U9XxhH6ErOpYs_KVkmxqq1hP4_bRGwfexQIm_SYpRWna59CW0GDzIiMZC1JRanKuM2Ln_76T0B5PlDrM-WO7p5t1r_BdrkPeVUwZzCcc0KU34Zo7S5yTtPl1hbIIdJz5k/s1600/juice+1.jpg" height="320" width="217" /></a></div>
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A question I get asked over and over again is about juicing; it is such a hot topic right now. Juicing continues trending strong in 2015 - another article about it just came out today in the <a href="http://www.latimes.com/health/la-he-juice-20150131-story.html" target="_blank">LA Times</a>, actually. Juicing is especially popular in the detox and weight
loss circuits and, of course, with my patients going through a cancer diagnosis. Somehow, many people now believe that you have to juice
to be healthy and then experience juicing-guilt if they aren't utilizing
this practice as much as they have heard they should. So where did the juicing phenomenon come from
and should you be participating? <span style="font-size: small;">*<i>For
the purpose of this article, I’m going to refer to juicing and blending interchangeably,
naming them both “juicing” though there are certainly differences. The reason for this is the questions I get are about both topics and the inquiries are covering similar topics: a concentrated form of veggies or fruit in liquid form. </i></span></div>
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History of juicing: There is evidence of juicing fruits and veggies from ancient times. In modern day, a famous scientist from the 1920's, Max Gerson, popularized the practice as a cancer cure. I have many patients who come to me still on this <a href="http://gerson.org/gerpress/dr-max-gerson/" target="_blank">Gerson</a> diet. In the 1930's, Doctor Norman Walker wrote a book and practiced juicing as a form of consuming a living diet - you can still buy <a href="http://www.nwjcal.com/" target="_blank">Norwalk juicers</a>. The <a href="https://www.championjuicer.com/" target="_blank">Champion juicer</a> was invented in the 1950's, after which followed a plethora of juicers, becoming very popular in the 1990's with celebrities and health promoting figures. In 2010, the <a href="http://www.fatsickandnearlydead.com/" target="_blank">Fat Sick and Nearly Dead</a> documentary came out where Australian Joe Cross teaches unhealthy Americans the benefits of juicing and sees vast improvements in his own health. I'm not affiliated with any of these people, but I do like the work Joe does and believe <a href="http://www.rebootwithjoe.com/" target="_blank">he</a> and his <a href="mailto:Kristen@RebootWithJoe.com" target="_blank">dietitian Kristen</a> DeAngelis (a good friend of mine) are great resources for more information on healthy juicing. </div>
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<u>Pros of juicing:</u></div>
<ul>
<li>It is hydrating</li>
<li>It is a concentrated form of nutrients: there are
antioxidants in the juice </li>
<li>Juicing can be really healthful and a way to hugely increase dietary
plant-intake </li>
<li>You might juice produce that you otherwise don’t eat much
of (beets, cilantro, lemon)</li>
<li>It’s a great on-the-go health food</li>
<li>It can taste great </li>
<li>Juice is easy to digest; without the fiber in a whole plant,
you can take in a larger volume</li>
<li>People say it makes them feel good. </li>
</ul>
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<u>Cons of juicing:</u></div>
<ul>
<li>Juicing too much fruit can be too many calories or sugar for
some people </li>
<li>Heat from the blender/juicer and time if you don’t drink it
right away can destroy some nutrients </li>
<li>Juicing gets expensive (you have to buy a lot of produce)</li>
<li>It can be time consuming (preparation of veggies and
cleaning equipment)</li>
<li>A lot of folks don’t want to juice during cold months</li>
<li>If you’re juicing (vs. blending), you remove the fiber from
your produce </li>
<li>There is a risk of food borne illness </li>
<li>Drinking juice only (a cleanse) doesn’t give your liver all
of the nutrients it actually needs to detox </li>
<li>Juice can be unbalanced: I like each meal and snack to
contain a source of protein, fat and carbohydrate; juice is mainly
carbohydrate. </li>
<li>It can taste gross. </li>
</ul>
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Do I juice? Not often;
I don’t really care for it. I love eating veggies of all kinds and that’s how I
get my nutrients. If you like juicing or
making smoothies, go for it! But don't have juice-guilt if you miss a day. Just be sure that you are also eating a variety of
vegetables, both raw and cooked, and that you aren’t juicing too much fruit. Some
people come to me with a prescription they’ve heard: “you must juice 16 ounces
three times per day”….I tell people that juicing 8-12 ounces once per day
should be adequate, depending on their goals, if they want to add juicing to an
already healthy diet. Feel free to leave me a comment if you agree, disagree or have more questions! </div>
Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-78382886541643651172015-01-17T08:00:00.000-08:002015-01-24T13:37:25.916-08:00More Myanmar: Inle Lake and Ngapali<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHmE1nHmkcjHTUKycd3r8MV9zWcHYokodonTVwzExikl6M98zLDvAcJJwp5ApEAcJMA_NfqpLjCybUetTY_fhBHJc2rGJRAP0a6SyHz5QFJl8DLrXF_fU2Ap09uFnwh02-HTf-wKmgux73/s1600/DSC07582.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHmE1nHmkcjHTUKycd3r8MV9zWcHYokodonTVwzExikl6M98zLDvAcJJwp5ApEAcJMA_NfqpLjCybUetTY_fhBHJc2rGJRAP0a6SyHz5QFJl8DLrXF_fU2Ap09uFnwh02-HTf-wKmgux73/s1600/DSC07582.jpg" height="148" width="200" /></a></div>
We finished our trip at a lake and on the ocean. Inle is in Shan State and is the farthest east we got to travel. Since the lake is fresh water and people live in it (ie - bath, laundry, bathroom, LIVE) I chose not to eat fish there. However, you can still get a lot of wonderful Burmese classics including Shan noodles. Since Inle is a little more touristy, the reviews of many restaurants are good and reliable. We made the trek to a couple well-reviewed options in our book and were very happy. The strangest thing we did in all of Myanmar was go to a winery here on Red Mountain. Very touristy, but a fascinating set-up and an incredible view. Not a bad way to spend an evening but I recommend taking a tuk-tuk as the mosquitoes really start in at sunset.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhow2LgM4D0Zbw9hrukew-z7VH71CmweBORJ5cnjoaLTfxPz2pAxp8zvxaNFOEaTwOd9EQWH-OWABQ_oO-_MsUlwTbB_xiuBoNL02ZgKY21IEsbTZDl8ot5GzrWk92qjKILyAKQgOp5sV1A/s1600/photo+2(15).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhow2LgM4D0Zbw9hrukew-z7VH71CmweBORJ5cnjoaLTfxPz2pAxp8zvxaNFOEaTwOd9EQWH-OWABQ_oO-_MsUlwTbB_xiuBoNL02ZgKY21IEsbTZDl8ot5GzrWk92qjKILyAKQgOp5sV1A/s1600/photo+2(15).JPG" height="200" width="200" /></a>Restaurants we liked in Inle include <a href="http://www.tripadvisor.com/Restaurant_Review-g303662-d4555483-Reviews-Thanakha_Garden-Nyaungshwe_Shan_State.html" target="_blank">Thanakka</a> (really hard to find) and <a href="http://www.tripadvisor.com/Restaurant_Review-g303662-d4817505-Reviews-Live_Dim_Sum_House-Nyaungshwe_Shan_State.html" target="_blank">Live Dim Sum </a>(not hard to find). Both of these offered a large variety of options, were affordable, clean and had good service. You will find Westerners pretty much anywhere you go in this area. The most lovely thing about Burmese food is all of the condiments. Dishes come with a plethora of sauces, fresh lime and chopped herbs and spices. I ate the hottest dish of my life, which is saying a lot because I love spice - papaya salad with these slices of hot Thai peppers. It was awesome.<br />
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We ended our trip on the West Coast on the Bay of Bengal in Ngapali. What a gorgeous, peaceful, place to experience traditional Myanmar life. We had a blast talking at a local school on Thanksgiving and teaching the kids about American holidays. That morning, as the nigh fishermen were coming back, we got to go over and pick out our own Thanksgiving tuna. The hotel prepared it for us in two ways and the four of us had a unique feast.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhigin3yJ4p5dj1hDI4Y-BCstHxYZiYfKXLji5GiHoHcgxC76J2F8etFg3Vfv2gJ0LHGsFNb45SYWDtiWqsK_smXRC0kYRJlb-R7Nnjc1OnSzpq5zLQviPRhE-oZUS3jmCqDA8LupchUmTU/s1600/photo+3(10).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhigin3yJ4p5dj1hDI4Y-BCstHxYZiYfKXLji5GiHoHcgxC76J2F8etFg3Vfv2gJ0LHGsFNb45SYWDtiWqsK_smXRC0kYRJlb-R7Nnjc1OnSzpq5zLQviPRhE-oZUS3jmCqDA8LupchUmTU/s1600/photo+3(10).JPG" height="320" width="240" /></a><br />
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The food in Myanmar was better than I ever expected it could be, though I am obviously obsessed with Asian cuisine of all types. Binging on noodles, tofu and veggies for a few weeks treated us all very well. I came home feeling amazing, several pounds lighter, and with perfect skin. What is Myanmar doing right? I hope to go back to South East Asia soon - I miss it. If you ever get a chance to go - grab it! <br />
<br />Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-7823984557663237152015-01-13T08:00:00.000-08:002015-01-18T08:36:01.801-08:00More Myanmar: Ancient City of Bagan<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZB8_dwXklRzj0y0ULmVVooOGwAPoDYWtGA08sqg1s7wkU0k7SHE3kuLRXfY6Gi8yPeMH1wBMVwv5-Pn4-ieDtY5aSAqy_ppBS9zWPFoXz8sAjyZIREQNzCBg8Pruq4WOo7yjhMuZjhOMk/s1600/photo+1(11).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZB8_dwXklRzj0y0ULmVVooOGwAPoDYWtGA08sqg1s7wkU0k7SHE3kuLRXfY6Gi8yPeMH1wBMVwv5-Pn4-ieDtY5aSAqy_ppBS9zWPFoXz8sAjyZIREQNzCBg8Pruq4WOo7yjhMuZjhOMk/s1600/photo+1(11).JPG" height="200" width="150" /></a>Bagan is relatively close to Mandalay (or 3 hours by bus if you're us). It is an ancient city where getting around by horse-cart is often the most viable option on the small sandy roads between temples and pagodas. Restaurants here are more difficult to get to just because everything is
very rural, spread out, and taxis are very expensive. This was the area
that prices were highest if you are a tourist, but also one of my
favorite spots. We had two lunches and a dinner at a very cute spot, <a href="http://www.tripadvisor.com/Restaurant_Review-g317112-d1439478-Reviews-Yar_Pyi_Vegetarian_Restaurant-Bagan_Mandalay_Region.html" target="_blank">Yar Pyi,</a> which is right across the street from another famous Bagan Veggie spot: The Moon though the Yar Pyi family tells us they "are not friends" and it seems they vie for business.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaPgU9gEcZGS4onnqFblpAD0tsL9dIetB2b3nNr7AN-58aVvFWiQvEQA4GZldHN13YEEtWLPrmDAywkuTXNGjL8uZLIw8X2Rq63v1NgGIwL8UYo1pmfxL1-BowpMUPgDf2j5tmsqdxaYVT/s1600/photo+3(9).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaPgU9gEcZGS4onnqFblpAD0tsL9dIetB2b3nNr7AN-58aVvFWiQvEQA4GZldHN13YEEtWLPrmDAywkuTXNGjL8uZLIw8X2Rq63v1NgGIwL8UYo1pmfxL1-BowpMUPgDf2j5tmsqdxaYVT/s1600/photo+3(9).JPG" height="200" width="200" /></a><br />
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The owner was very helpful in telling us about which temple to climb in the <br />
morning to avoid crowds. Some temples are so packed with tourists that you are elbow-to-elbow watching the sunrise. Asking taxis and restaurant owners for the inside scoop almost always turned out very successfully for us. Yar Pyi offered specials such as aubergine curry and guac that was incredible. Definitely order a lassi to drink. We had some great meals at Yar Pyi and I loved their slogan: "<i>Be Kind to Animals</i>". Zarni (our friend and tour guide in Mandalay) told me that he was also a vegetarian from a young age mostly out of "pity" for animals. Myself as well - I love this compassionate Buddhist culture.<br />
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We had another meal in Bagan that was very good and closer to other restaurants and shops since we were staying at <a href="http://www.baganthandehotel.net/" target="_blank">Bagan Thande</a> which is sort of far from things but a great hotel right on the river. It was called <a href="http://www.tripadvisor.com/Restaurant_Review-g317112-d1928942-Reviews-Sarabha_Restaurant-Bagan_Mandalay_Region.html" target="_blank">Sarabha</a>
and was just outside the old Bagan wall so we could walk home with headlamps
(Bagan is DARK at night). Fantastic traditional food, affordable, great service
and as always, lots of garlic! <br />
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If you can find a guy to take you on a boat down the <span class="st">Ayeyarwady (Irrawaddy) river at sunset, definitely do it. Asking horse the guys who live in their horse carts can be much more affordable than arranging things at your hotel and, like everything else in Myanmar, were incredibly reliable and always on time Don't forget to bring some Myanmar beer with you on whichever adventure you choose to have.....</span><br />
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<br />Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-3920653724129450362015-01-09T08:00:00.000-08:002015-01-15T07:07:13.552-08:00More Myanmar: Mandalay<div class="separator" style="clear: both; text-align: center;">
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Mandalay is the second biggest city and last Royal capitol of Burma. The locals proudly boast that it is set up on a grid system and has a
lot of
scooters (banned in Yangon) accompanied by regular rolling blackouts as
electricity struggles to keep up with the booming city. The scooters add
to the charming chaos. This was a special place where we met our
friend Zarni as a tour guide. He showed us so much...things we could
never have experienced on our own and took us to some incredible markets
including a night market more vibrant than any US Farmers Market you
could imagine. <br />
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The markets are so amazing - huge trays full of spices. Ginger and garlic are major flavors in every dish. Hot peppers of every kind and fruits I've never seen before are presented by crouching locals. Cabbage, <br />
leafy greens, potatoes and herbs fill the marketplace. The most exotic thing we saw was giant trays of fried crickets. Though we didn't try any, children came running up to the vendors, wanting to eat them like candy.<br />
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Vendors on the street in the markets sold some interesting items. We saw a lot of boiled quail eggs, gelatin coconut desserts and sticks of bbq; plant and animal alike. Our favorite were these fantastic little fried egg and lentil packets. The cook has a hot plate filled with small divots. He poured dough into each one, cracked a quail egg, added lentils and covered the rest in dough. The result was a crispy bag filled with delicious fried egg balls and sprinkled with hot oil and spices for $0.40. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF0_pLCeagXAzW4wVa11MXFZSqZrCrtgMuKC8Nll3pRpLIi6wdMUdeCr-Fu_53UYuQEBt0PucnqqBtSw7MCgUE9LkNMbGeBtLYWUO7WRqCUHzICMZ-4KZdNsW-_sewd0U5Y_5Bpp2v0ttC/s1600/DSC06863.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF0_pLCeagXAzW4wVa11MXFZSqZrCrtgMuKC8Nll3pRpLIi6wdMUdeCr-Fu_53UYuQEBt0PucnqqBtSw7MCgUE9LkNMbGeBtLYWUO7WRqCUHzICMZ-4KZdNsW-_sewd0U5Y_5Bpp2v0ttC/s1600/DSC06863.jpg" height="193" width="320" /></a>Our highlight in Mandalay was definitely the meal we shared with our
tour guide and friend, Zarni. We hope to bring him to Chicago to visit
this summer and learn more about tourism in the US in hopes of
increasing his English skills and cultural competency for work at home.
He took us to a street restaurant we never would have tried otherwise
and had the most delicious fried tofu with garlic sauce and Shan noodles
- our favorite dish in all of Myanmar. <br />
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**Currently, we are running a fundraiser to help get Zarni to come visit the US to study tourism in Chicago. He will be staying with us and we will help him in every way we can but this trip is the trip of a lifetime for him - it would be impossible without our support. If you are interested in learning more about what we're trying to achieve, you can visit our site here: <span style="color: blue;"> https://www.fundme.com/en/projects/13686-A-Burmese-boy-s-dream--A-trip-to-the-U-S </span><br />
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<br />Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-28670040237111584182015-01-04T17:21:00.000-08:002015-01-04T17:21:18.116-08:00More Myanmar: Yangon <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhicmzdURnv9DA6Qrfpp7VOoCIng-KfXzY-4nU0kzgOb6vcL-9KXZdp1NvCSeD32NpDwUUuG6wGsDoCP8MySZzP9fUftWKeML83kY7GtRgDIDshLQQIj_z46oeyyguI_zstVl2VQkGZbXLp/s1600/photo+1(10).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhicmzdURnv9DA6Qrfpp7VOoCIng-KfXzY-4nU0kzgOb6vcL-9KXZdp1NvCSeD32NpDwUUuG6wGsDoCP8MySZzP9fUftWKeML83kY7GtRgDIDshLQQIj_z46oeyyguI_zstVl2VQkGZbXLp/s1600/photo+1(10).JPG" height="200" width="200" /></a></div>
As promised, I wanted to present more information about the food in Myanmar. The biggest cities we visited were also the first: the capitol Yangon (previously Rangoon) in the south and Mandalay in the north. Yangon is beautiful and bustling, but the traffic is brutal. A trip to or from the airport at rush hour can take over an hour...or more. Beware traveling by taxi in Yangon during busy times or you will rack up a hefty bill. Walking around the city, beware the sidewalks so you don't trip on one of the upturned stones or fall into a huge hole or open sewer. It's hard to pay attention to the ground because there is so much going on all around you - golden pagodas everywhere, people toting bird cages, building, painting and updating old buildings. It is a wonderful city with fantastic huge markets you can get lost in for hours. <br />
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The food here was excellent with lots of choices. If you are seeking a truly local experience, you can try one of the typical restaurants full of plastic chairs and tables on the side of the road. Otherwise, there are a lot of restaurants ranging in price from typical Myanmar ($1-4 for a dish) to more Western ($7-15 for a dish). We found a very cute place by our hotel (<a href="http://easthotelyangon.com/" target="_blank">Hotel East</a> which we highly recommend) called <a href="http://www.tripadvisor.com/ShowUserReviews-g294191-d3576675-r157903482-Suzuki_Cafe_Thai_Food-Yangon_Rangoon_Yangon_Region.html" target="_blank">Suzuki</a> which offered a huge variety of fantastic dishes including noodles, fried rice, curry and delicious round-shaped, fluffy tofu. There's egg in absolutely everything...I was in heaven. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMLTbLHjRBbyejV67IlJgM8TpW61KhaHn_zYNf872iMBePizCnoZ0B-6_sXAgq5dimy9opoy8v-_QcNsAEovbB6I9CtK3f33lqYLwy6KScuBZw623uHm4mgMdv7R6U9dybxaSpPxWiXb9G/s1600/photo+4(7).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMLTbLHjRBbyejV67IlJgM8TpW61KhaHn_zYNf872iMBePizCnoZ0B-6_sXAgq5dimy9opoy8v-_QcNsAEovbB6I9CtK3f33lqYLwy6KScuBZw623uHm4mgMdv7R6U9dybxaSpPxWiXb9G/s1600/photo+4(7).JPG" height="200" width="150" /></a><br />
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I was so happy that this country is full of excellent vegetarian dishes, though there was more meat on the menu than I was expecting. The markets are packed full of so many different types of veggies and they play a major role even in dishes that contain meat. Vegetarian options often add tofu and the Myanmar specialty is a chickpea tofu, very firm with turmeric added to make it a deep yellow. You can order it fried, as an appetizer and it comes with an amazing garlic sauce - highly recommended. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJZ1a7KsHk3LXM02CMzKmS6xZCAMJxmTcnFEdmzWjtHsBGRh3DjdRDsV-DSHzWgLaDAnNKtnVlMdYS0CwEnvHGuZOUKNqfYRgZhWdEwCOL50T-WGFtzytBq3Z2ZbMH3MiEgvltAGC5-E-b/s1600/photo+3(7).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJZ1a7KsHk3LXM02CMzKmS6xZCAMJxmTcnFEdmzWjtHsBGRh3DjdRDsV-DSHzWgLaDAnNKtnVlMdYS0CwEnvHGuZOUKNqfYRgZhWdEwCOL50T-WGFtzytBq3Z2ZbMH3MiEgvltAGC5-E-b/s1600/photo+3(7).JPG" height="200" width="200" /></a>Finally, we discovered Myanmar Beer in Yangon which we drank the entire time. This lager is light and refreshing for the hot weather and comes in large bottles perfect for sharing with friends. Drinking beer is sort of a new practice in Myanmar - tea houses are much more common and women don't seem to drink much alcohol at all in this culture. However, we found some vibrant places to share a Myanmar beer or two though nightlife in this country doesn't exist (yet) and you'll be calling some very early evenings if you travel here which is fine as there is so much to do each day! <br />
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<br />Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-3709251170775647372014-12-14T08:34:00.001-08:002014-12-14T08:34:40.229-08:00Trip to Myanmar! <!--[if gte mso 9]><xml>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">I
just got back from the trip of a lifetime to Myanmar in Southeast Asia. Along
with three other friends looking for adventure, we chose Myanmar (previously
called Burma) because, due to a recent change in governmental control, the
country is open to tourism for the first time in decades. In a two week period,
we traveled from the capitol, Yangon, to the second largest city further north,
Mandalay. After that, we headed to the ancient city of Bagan to see beautiful
temples and pagodas in a dry dessert region. We ended our trip by first going
East to Inlay Lake, a cooler region where indigenous people still live their
entire lives IN the lake, and then stopping on the Southwest coast in Ngapali
to see the lives of fisherman on the Bay of Bengal.<span style="mso-spacerun: yes;"> </span>I hope to blog more about this amazing trip
but I wanted to start by talking about the FOOD. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn8gE1PBR0Pelzr4te03kStY0xCvvVBBJsc00C6xRMW_xBr9k17wzhBZ7ixHnVmITVByqMskvFhMPWzzi7rOsKg1r0ype0Sj65kWVR2QH65YIi261qTiIXWlun09fVoy_EmcmEXLzO9rxR/s1600/photo+2(10).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn8gE1PBR0Pelzr4te03kStY0xCvvVBBJsc00C6xRMW_xBr9k17wzhBZ7ixHnVmITVByqMskvFhMPWzzi7rOsKg1r0ype0Sj65kWVR2QH65YIi261qTiIXWlun09fVoy_EmcmEXLzO9rxR/s1600/photo+2(10).JPG" height="200" width="150" /></a>The food in Myanmar was absolutely delicious – noodle and rice based, they have an
emphasis on vegetables including different greens, cabbage, broccoli and hot
peppers and serve egg in almost every dish. There are a lot of seafood dishes
including fish-based soups and have the most amazing firm tofu which is made from
chickpeas instead of soybeans. Another fun thing about Myanmar is the sides and sauces. With almost any meal, they will bring out tiny dishes of savory and sweet sauces. Ginger and garlic take center stage, but they also use cilantro, tomato paste, crushed red peppers, cumin and small hot Thai peppers. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip9RCB3rECaI2EgUn3HVXrsluRRcSJRsEGnGjgLB-LNKIXVOJix8-dr2SVEMYPgfVWoCHX06pSglLwmdCtvCEosKOYQCo9bhEvRgkIPTEaxQScFV7RJCDBqAufyGr1jsUO5LkeiapVVLrU/s1600/photo+3(6).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip9RCB3rECaI2EgUn3HVXrsluRRcSJRsEGnGjgLB-LNKIXVOJix8-dr2SVEMYPgfVWoCHX06pSglLwmdCtvCEosKOYQCo9bhEvRgkIPTEaxQScFV7RJCDBqAufyGr1jsUO5LkeiapVVLrU/s1600/photo+3(6).JPG" height="320" width="240" /></a>There is a state in Myanmar called Shan State in the East and the people there are Thai
decedents. Shan noodles are a staple dish served with tomato sauce, crushed
peanuts and lots of garlic. The noodles are thin and long, similar to spaghetti. The dish is spicy and served with broth on the
side, and even though the daily temperatures reach into the 90’s and above,
eating hot soup for lunch and dinner is strangely satisfying. I hope to learn
how to make Shan noodles at home if I can. The best way to eat Shan noodles is definitely at a street restaurant, meaning there is someone cooking on an open flame outside and you sit at these short plastic tables on small plastic stools next to other diners. For some of our dinners, we could get a meal for four, plus a couple large Myanmar lager beers, for around $6. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXEMFJfPR0EmYPn4g-TDjL_Jssap4BxBERKLqQxLfB62m2o6EPJb7jEnISDbJtpG96wjGOOPblezu0GdQ_4qycNoXhgqRiVedNU1XZKRsmNM_rd6GHDFqHYky14Uz6Kbw_tyhBZyWArDF-/s1600/IMG_3718.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXEMFJfPR0EmYPn4g-TDjL_Jssap4BxBERKLqQxLfB62m2o6EPJb7jEnISDbJtpG96wjGOOPblezu0GdQ_4qycNoXhgqRiVedNU1XZKRsmNM_rd6GHDFqHYky14Uz6Kbw_tyhBZyWArDF-/s1600/IMG_3718.JPG" height="320" width="240" /></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> Each fall, we go to a farm to pick out pumpkins and
apples.<span style="mso-spacerun: yes;"> </span>I might even indulge in an
apple-cider doughnut or two.<span style="mso-spacerun: yes;"> </span>Fall baking is
my all-time favorite so I needed an apple crisp recipe that would help keep
apples as the main flavor without a bunch of added sugar and complicated
ingredients.<span style="mso-spacerun: yes;"> </span>This is a quick, simple
crisp recipe best with apples you pick yourself during a fall adventure.<span style="mso-spacerun: yes;"> </span>Enjoy!</span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /> </span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><br /></u></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><br /></u></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><br /></u></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><br /></u></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><br /></u></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><br /></u></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><br /></u></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Ingredients </span></u></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">4-5
medium baking apples (try Honey Crisp or Pink Lady) apples peeled, cored, and sliced
thin. </span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">2
Tablespoons honey</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1
teaspoon ground cinnamon</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">¼
teaspoon ground ginger</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1/4
teaspoon salt</span></div>
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1/4
cup brown sugar</span>
<br />
<br />
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1/2
cup rolled oats</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1/3
cup whole wheat pastry flour</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">¼
cup unsweetened coconut flakes</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">3
tablespoons cold unsalted butter, cut into small pieces</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Coconut
oil for coating pan</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ZkJ_d23jtkfnO5g8GlyeTMMWBLCdy4vywRVPzy01Hsc-ZBZNLlnzmAlzdZbdW71mPgF57J_T0WEoQtah8uJVZZX57IfgOHMN1HfhosnPoh0M0L6rOTe3TtsCQZ9HsqF6-K71AcqnER0p/s1600/IMG_3721.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ZkJ_d23jtkfnO5g8GlyeTMMWBLCdy4vywRVPzy01Hsc-ZBZNLlnzmAlzdZbdW71mPgF57J_T0WEoQtah8uJVZZX57IfgOHMN1HfhosnPoh0M0L6rOTe3TtsCQZ9HsqF6-K71AcqnER0p/s1600/IMG_3721.jpg" height="320" width="240" /></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></div>
<div class="MsoNormal">
<u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Instructions</span></u></div>
<ol>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Pre-heat oven to 350°F and arrange a
rack in the middle. Lightly coat an 8-by-8-inch baking dish with butter.</span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Combine apple slices, honey,
cinnamon, and ginger in a large bowl and stir gently to coat. Place mixture
directly in the prepared baking dish and set aside.</span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">In a mixing bowl, blend salt, brown
sugar, oats, flour, and coconut flakes until evenly combined. With your
fingertips or an electric mixer, roughly blend in the butter pieces until small
clumps form, about 2-3 minutes.</span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Spread the topping evenly over the
apples and bake until topping is crispy and apples are tender, about 50-60
minutes. Let cool ~ 30 minutes before serving. <span style="font-size: x-small;">*Original recipe by Ginger Hultin Nov. 2015 </span></span></li>
</ol>
Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-56187436994676682602014-11-06T06:27:00.002-08:002014-11-09T07:16:54.571-08:00Powdered Creamer: the bad, the worse and the ugly<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Recently on a plane, I requested coffee as the attendant
came around. Being from Seattle and Chicago, I’m somewhat of a coffee fiend and
when I’m traveling I’ll take what I can get.<a href="http://www.washingtonpost.com/national/health-science/decaf-or-regular-coffee-drinking-may-protect-your-liver-study-finds/2014/10/13/e09f5e34-507f-11e4-babe-e91da079cb8a_story.html" target="_blank"> Recent </a><a href="http://www.medicalnewstoday.com/articles/275028.php" target="_blank">studies </a>keep touting the
health benefits of coffee so I’m drinking it (in moderation) guilt-free these
days. But use caution when adding sugar or cream…this is where you can get into
trouble. </span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf0iuv-yRcqCiqN4ZWWgnIUHPy883TFJLVgJsIiNoDvkl29rUTva0i9suseHg66gGqZ2uB1LD4FBxDrTCIZjTINHsJlLuexrKKyxnxA0y1jvmCkG4b6FerkXRZ-pe8aJxNmzknnAnBxujJ/s1600/GetAttachment.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf0iuv-yRcqCiqN4ZWWgnIUHPy883TFJLVgJsIiNoDvkl29rUTva0i9suseHg66gGqZ2uB1LD4FBxDrTCIZjTINHsJlLuexrKKyxnxA0y1jvmCkG4b6FerkXRZ-pe8aJxNmzknnAnBxujJ/s1600/GetAttachment.jpg" /></a>She handed me a creamer packet and I glanced at the ingredients. To my horror, this tiny powder packet
contains a bunch of chemicals and products some states are banning due to their
known detrimental health effects. Beware! Let’s
break this packet down:</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b><br /></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b><br /></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b><br /></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b><br /></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b><br /></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b><br /></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b><br /></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Corn Syrup Solids</b>: dehydrated, concentrated corn
syrup</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br />
</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Partially Hydrogenated Soybean Oil</b>: <u>TRANS FAT!!</u></span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><u><br /></u><b>Soy Lecithin</b> something to make it
taste creamy and not separate; an emulsifier</span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /><b>Artificial flavor: </b><span style="background: none repeat scroll 0% 0% white;">Artificial flavors
can be a variety of generally petroleum-based chemicals that flavor foods. </span></span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><span style="background: none repeat scroll 0% 0% white;"><br /></span></span></span>
<br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Sodium Caseinate: </b>a milk protein (caution with dairy
allergies)</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Dipotassium Phosphate:</b> a protein stabilizer so the
product won’t clot up when hot water is added.
This product is also commonly used in fertilizer and can act as a skin,
lung and eye irritant. </span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Sodium Silicoaluminate:
</b>anti-caking agent and controversial source of dietary aluminum </span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Artificial color: </b><span style="background: none repeat scroll 0% 0% white;">A
combination of the seven approved artificial food dyes including Blue 1 and 2, Green 3, Red 40 and 3, Yellow 5 and/or 6.
Food dyes are petroleum based. </span><b> <o:p></o:p></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b><br /></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Mono and Diglycerides</b>: Made from soy, cottonseed,
sunflower or palm oils, these compounds helps fat blend into water, another emulsifier. Mono and di-glycerides do not qualify as trans-fats since
trans-fats are considered “tri-glycerides”. However, these can be a source of hydrogenated fatty acids without the label - tricky! Vegetarians and vegans use caution
since mono and diglycerides can be either animal or plant-derived. It’s very hard to know if not labeled. </span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><span style="text-align: center;"><br /></span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><span style="text-align: center;"><br /></span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><span style="text-align: center;"> All that being said, I drank my coffee black. Read your labels carefully, everyone! </span></span></span></div>
Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-38493692095218947822014-10-23T18:20:00.004-07:002014-10-23T18:20:54.557-07:00Spicy Vegan Lentil Soup<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">I wanted a savory autumn classic but I wanted it spicy! This soup is so simple and makes perfect leftovers. Use up the last of your Farmers Market produce and enjoy this high-iron, high-fiber, antioxidant-rich twist on a basic lentil soup. Feel free to sub in other veggies you have for the ones listed in the ingredients. This is the ultimate multitasking recipe; prep the veggies and spices, then you can complete the steps in quick succession towards dinner.</span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"> </span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJHH99bVttXDJuhevbGjNQQCWOaoBFfnTs9EtYVg2tM0F8-hri5qNvDcU01Chl4OV6R_PDipopSQc1mo6Wo-UivHPIwpPo0IA_tcXSIaPMUKvExKbHeGuXneJFm-gaUiAP9I443Pz6m1hc/s1600/photo(128).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJHH99bVttXDJuhevbGjNQQCWOaoBFfnTs9EtYVg2tM0F8-hri5qNvDcU01Chl4OV6R_PDipopSQc1mo6Wo-UivHPIwpPo0IA_tcXSIaPMUKvExKbHeGuXneJFm-gaUiAP9I443Pz6m1hc/s1600/photo(128).JPG" height="320" width="320" /></a></div>
<span style="font-size: small;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b><i>Makes ~8-12 cups</i></b></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b><i>Ingredients </i></b></span></span></div>
<br />
<ul type="disc"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk0VyHkHMBWbDjYFceM7m0d1dx2wiiMkBumaOj6Vy69iTYHAbnzhFZuLU-uZPb3YkCDgp6RIaMvrsKr1wXLJ8UDcEKPT_OzE5VwEZI3X-j6nUTPAM0FTMvUGtQZztkVUkvH0i7jy90L7Eq/s1600/photo+1(7).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk0VyHkHMBWbDjYFceM7m0d1dx2wiiMkBumaOj6Vy69iTYHAbnzhFZuLU-uZPb3YkCDgp6RIaMvrsKr1wXLJ8UDcEKPT_OzE5VwEZI3X-j6nUTPAM0FTMvUGtQZztkVUkvH0i7jy90L7Eq/s1600/photo+1(7).JPG" height="240" width="320" /></a></span></span>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
tablespoon olive oil </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
medium onion, diced </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">2
large carrots, peeled and chopped </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">2
large celery stalks, chopped </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">2
large parsnips, peeled and chopped </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">2
cloves of garlic, minced </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
dried bay leaf </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
teaspoon dried oregano </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
teaspoon ground cumin </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
teaspoon crushed red chili flakes </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
cup dry white wine </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
cup French dry green lentils, rinsed well and drained </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
large Yukon Gold potato, peeled and chopped</span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
15-ounce can diced tomato </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">4
cups vegetable stoc </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1
cup fresh spinach, coarsely chopped </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Salt
and freshly-ground black pepper </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Hot sauce as needed</span></span></li>
</ul>
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i>Instructions </i></span></span><br />
<ol start="1" type="1">
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Heat
a tablespoon of olive oil in a large soup pot over medium heat. Add onions,
carrots, celery, and parsnips and cook, stirring often, for 8 to 10
minutes until vegetables are soft and onions are translucent. Add bay
leaf, oregano, cumin, chili flakes and garlic to the pot and cook for
another minute. Add wine and cook for an additional 1-2 minutes. </span></span></li>
<li class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Add
rinsed lentils to the pot along with potato, tomatoes and stock.
Bring the soup to a boil, then reduce to medium-low and allow the soup to
simmer uncovered for 20 to 25 minutes. Add water, as necessary, ½
cup at a time if needed but a thicker consistency is best. </span></span></li>
<li class="MsoNormal"><span style="font-size: small;">Near
the end of the cooking time, add spinach to the pot and stir in. Cover soup for the
remaining 1-3 minutes. Taste for seasoning and add in salt and cracked
black pepper, to taste. Garnish with hot sauce of your choice if desired. <br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDIkmatigRc802pELz454QGWffd1eBssYzFcRuosLicVHRehB3qwNJtbwa2BeZzYSxkH7i5SLvDHZrz-PWDplhKEhFNUTjnshtXWOR3bRFqfe5rFHknbjR28R361MrHkJztdKGWg-5jaLI/s1600/photo+2(8).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDIkmatigRc802pELz454QGWffd1eBssYzFcRuosLicVHRehB3qwNJtbwa2BeZzYSxkH7i5SLvDHZrz-PWDplhKEhFNUTjnshtXWOR3bRFqfe5rFHknbjR28R361MrHkJztdKGWg-5jaLI/s1600/photo+2(8).JPG" height="240" width="320" /></a></div>
</span></li>
</ol>
<br />
<div class="MsoNormal" style="margin-left: 0.5in;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">**Soup will keep in the fridge for a
few days and will only get better with time as the flavors develop. For
long-term storage, freeze individual portions for up to 1 month. </span></span>
<br />
<div class="MsoNormal" style="margin-left: 0.5in;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Original recipe by Ginger Hultin MS
RD LDN</span></span>
<br />
Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com2tag:blogger.com,1999:blog-5472971459462897785.post-7966299929450447582014-10-11T14:28:00.002-07:002014-10-11T14:28:15.928-07:00Five Reasons to Avoid Halloween Candy This Year<!--[if gte mso 9]><xml>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBeYQM719ZQJFv8C-4BwiunZPsyBYjUVBid7xvYxpUsPZ5XXEvTvXs8yp3_cbGkW8j3zNV1seaXYeP5GjX4E3kZIkByU1X9LHHKQYFqGupSOWPyDOYHVKxjkRIXAAf8NDT5C8fXsMniehp/s1600/images.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBeYQM719ZQJFv8C-4BwiunZPsyBYjUVBid7xvYxpUsPZ5XXEvTvXs8yp3_cbGkW8j3zNV1seaXYeP5GjX4E3kZIkByU1X9LHHKQYFqGupSOWPyDOYHVKxjkRIXAAf8NDT5C8fXsMniehp/s1600/images.jpg" /></a>Go to Halloween parties, wear a costume, drink cider, bob
for apples and carve pumpkins but I strongly suggest avoiding eating candy this year. Halloween treats are big
business; Americans spend over 2 billion dollars each year on candy for this
holiday specifically with Reese’s Peanut Butter cups being the most popular
choice. Here’s why you should consider cutting way back on the candy
you eat October 31st:</span></span></div>
<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><br /></span></span>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><b>1. It makes you feel terrible.</b></span></span> </div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><br /></span></span></div>
<div class="MsoNormal" style="margin-left: 0.75in;">
<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;">When you eat concentrated sweets
like sugar or corn syrup, your blood sugar spikes up causing a cascade of hormones which will tell your body to store this energy as fat. Once
these hormones pump out at an increased level, your blood sugar comes crashing down again leaving you irritable and
hungry for more. Get off the roller
coaster by avoiding concentrated sugar and candy, especially when you're trying to enjoy your holiday. </span></span></div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><b>2</b>. <b>Candy
is <a href="http://www.huffingtonpost.com/2012/10/31/scary-gross-ingredients-halloween-candy_n_2040814.html" target="_blank">filthy</a></b>. </span></span></div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><br /></span></span></div>
<div class="MsoNormal" style="margin-left: 0.75in;">
<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;">There is an assumed natural and
unavoidable level of defects in food that reportedly pose no health threat to humans
including: <span style="color: windowtext;">maggots</span>,
insect fragments, <span style="color: windowtext;">mold, rodent</span> hair,
and insect/mammalian <span style="color: windowtext;">feces</span>. The USDA’s<i> </i>Center for Food Safety
and Applied Nutrition has <a href="http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/sanitationtransportation/ucm056174.htm" target="_blank">rules</a> for how much is allowed into candy as well as other food products. That’s a Halloween trick you weren’t
expecting. </span></span></div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><br /></span></span></div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><b>3. </b> <b>Sugar
is addictive. </b></span></span></div>
<div class="MsoListParagraph">
<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><br /></span></span></div>
<div class="MsoNormal" style="margin-left: 0.75in;">
<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;">With studies this year pouring out
about how bad sugar is for your health, you’ve probably heard that you should
avoid it. Keep in mind that sugar may be
an <a href="http://www.npr.org/blogs/thesalt/2014/01/08/260781785/is-sugar-addiction-why-so-many-january-diets-fail" target="_blank">addictive substance</a>, with some researchers comparing it to alcohol, nicotine
and even cocaine because of the way it stimulates our brains. A lot of my patients find stepping away from
sugar almost impossible and aren’t surprised to learn that people get addicted
to it. For some, an all-or-nothing approach is best and this can be one tactic
to survive a candy-laden holiday. </span></span></div>
<div class="MsoListParagraph">
<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><br /></span></span></div>
<div class="MsoNormal" style="margin-left: 0.25in;">
<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><b>4. Halloween candy is a <a href="http://www.huffingtonpost.com/2012/10/29/halloween-candy-ingredients_n_2012051.html" target="_blank">low quality food.</a> </b></span></span><br />
</div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;">If you are concerned about the
quality of your food including topics such as organic, genetically modified
ingredients, food colors and preservatives then you should know about what’s in
the candy we consume. Corn syrup is a common first ingredient in most
candies. You’ll often find hydrogenated
oils (aka: trans fats), other low quality oils such as palm or vegetable oils, and
at the end, a list of food coloring: Red 40, Yellow 5, Yellow 6, Blue 1. FYI corn, soy and oils are all on the <a href="http://www.discovery.com/tv-shows/curiosity/topics/10-genetically-modified-food-products.htm" target="_blank">most GMO food products</a> list. </span></span><br />
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBW9bDff7B6dealggvjYtSEQM0QvKjfa5HEEqTIbs1rUotoFPpK56G8gFlL9dGSTGgItsYPTqRXiXjw1WuYGiq1mlD7k4_pR6NiUEVHoTtHG23dT5b-YEoWmxMDsXsn8F4gUgKGCRnWimv/s1600/photo+1(6).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBW9bDff7B6dealggvjYtSEQM0QvKjfa5HEEqTIbs1rUotoFPpK56G8gFlL9dGSTGgItsYPTqRXiXjw1WuYGiq1mlD7k4_pR6NiUEVHoTtHG23dT5b-YEoWmxMDsXsn8F4gUgKGCRnWimv/s1600/photo+1(6).JPG" height="240" width="320" /></a></span></span></div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA6ccmmdSeiu3PhBzd3FPcX71E1m67Jm188dFW1nnWWy8yvIfPsSgz-dtAQIXVgxebIPwM9vfzaVGIpo7ZELmt48wbyvZbc9QTlSD6SuDlNoqFyrVZWZklep6DijzjYrGcugJ8Y394iQpK/s1600/photo+2(7).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA6ccmmdSeiu3PhBzd3FPcX71E1m67Jm188dFW1nnWWy8yvIfPsSgz-dtAQIXVgxebIPwM9vfzaVGIpo7ZELmt48wbyvZbc9QTlSD6SuDlNoqFyrVZWZklep6DijzjYrGcugJ8Y394iQpK/s1600/photo+2(7).JPG" height="240" width="320" /></a></span></span></div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbPSDEYl7umEXznRP8LVUwW-5O9J8Teakxj5FOIxdRAcXYvEELVJ3LP6-yZEb9K-RkXNzXYwGbtBkAB0N-BNTokGzvnSE5a3di6HcfjW8QQ21xFWwN2cSx3huUOR2cGhuCU8D3BbUVqebS/s1600/photo+4(4).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbPSDEYl7umEXznRP8LVUwW-5O9J8Teakxj5FOIxdRAcXYvEELVJ3LP6-yZEb9K-RkXNzXYwGbtBkAB0N-BNTokGzvnSE5a3di6HcfjW8QQ21xFWwN2cSx3huUOR2cGhuCU8D3BbUVqebS/s1600/photo+4(4).JPG" height="240" width="320" /></a></span></span></div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;"> <b>5. </b><b>The holidays are coming. </b></span></span></div>
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: small;">The ‘holiday’ season is generally
specified as mid-November until mid-January but I argue that it really starts
in late October with all the Halloween parties and increased candy consumption.
Studies are mixed, but research has shown that people do gain weight during the
holidays and folks who are overweight or obese are at higher risk for weight
gain during that time period. Do yourself a favor and enjoy a healthy holiday! </span></span></div>
Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-54184703681746876552014-09-27T15:15:00.002-07:002014-09-27T15:15:15.620-07:00Fruits and Veggies Make You Happy! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPdYPmdDK-gwd5B6Pl5Q8OkiVqHQvbRkdQ6GXw_xP8z_JmTTD54FTjoXT_QmnXEzi8bIhT5FB8nryS6xZwi71OrI0mldW-CVAQWjAysX0wtBA_2GxSCIhn0k6HHwUckNXrF7cBLAylBWqO/s1600/photo(79).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPdYPmdDK-gwd5B6Pl5Q8OkiVqHQvbRkdQ6GXw_xP8z_JmTTD54FTjoXT_QmnXEzi8bIhT5FB8nryS6xZwi71OrI0mldW-CVAQWjAysX0wtBA_2GxSCIhn0k6HHwUckNXrF7cBLAylBWqO/s1600/photo(79).JPG" height="200" width="200" /></a>An article came out last week through <a href="http://www.sciencedaily.com/releases/2014/09/140923085945.htm" target="_blank">Science Daily</a> about mental well-being and its association with fruit and veggie intake. The University of Warwick found:<br />
<br />
"<i>New research focused on mental wellbeing found that high and low mental
wellbeing were consistently associated with an individual's fruit and
vegetable consumption. 33.5% of respondents with high mental wellbeing
ate five or more portions of fruit and vegetables a day, compared with
only 6.8% who ate less than one portion</i>."<br />
<br />
Or basically: if you eat 5+ daily fruits/veggies per day, you will have better mental well-being that those who do not.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv5uQ9-QS_T30NZs_pajQ6OSDB9gab1WnY1nmv3StYnLOHOBXtw3uz6Q8-xVTBbJi-H75tPmXc9ZysWpoh4OUxaIFsVt0idQa85SPcESKELrz_jWYflYWkMnCfGO24U5xXKtxlRCQbT7zx/s1600/photo(73).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv5uQ9-QS_T30NZs_pajQ6OSDB9gab1WnY1nmv3StYnLOHOBXtw3uz6Q8-xVTBbJi-H75tPmXc9ZysWpoh4OUxaIFsVt0idQa85SPcESKELrz_jWYflYWkMnCfGO24U5xXKtxlRCQbT7zx/s1600/photo(73).JPG" height="200" width="200" /></a></div>
There is a campaign led by the Produce for Better Health Foundation called <a href="http://www.fruitsandveggiesmorematters.org/" target="_blank">Fruits & Veggies More Matters </a>to help Americans improve their health by eating more produce. They have a helpful site full of recent nutrition news/research, seasonal menus, kids activities, and healthy recipes and ideas on how to incorporate more fresh produce. <br />
<br />
Five servings isn't actually a lot. For example, you could have a cup of berries with breakfast and an apple for an afternoon snack, then have some carrots and hummus when you get home, and a side salad with tomatoes and mushrooms for dinner and you're there! Note I didn't list potatoes, corn or fruit juice as veggie servings - they technically are but these foods are what make up the majority of American's "veggie" intake and I think we can do better. <br />
<br />
If you are able to consume 7+ servings of fruits and veggies per day, you can actually live longer, so says recent <a href="http://blogs.plos.org/publichealth/2014/04/08/7-fruit-veg/" target="_blank">research</a>. Why not add in a couple more servings in the name of longevity? Whether you're increasing fresh produce for the sake of fiber, heart health, weight management, feeling vibrant, longevity or well-being, you can't go wrong with adding more to your diet. Have fun with it! <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6v_xzVSWalwwADwcMDiaSYzh9MeKRpEDsyS66fsNND3Tex7c02HUwQAwVmmTtftw7bfoPjI1x2wdoUZXKv5v6gcYqHkEL7KC15KwMH35fz5usZsSpqHfIED0bfmm4UuorpD4b8Qnqj-ji/s1600/photo(74).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6v_xzVSWalwwADwcMDiaSYzh9MeKRpEDsyS66fsNND3Tex7c02HUwQAwVmmTtftw7bfoPjI1x2wdoUZXKv5v6gcYqHkEL7KC15KwMH35fz5usZsSpqHfIED0bfmm4UuorpD4b8Qnqj-ji/s1600/photo(74).JPG" height="320" width="239" /></a></div>
<span style="font-size: x-small;">Study: University of Warwick. "Fruit and vegetable consumption could be as good
for your mental as your physical health." ScienceDaily,
23 September 2014. <www .sciencedaily.com="" htm="" releases=""></www></span>Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-90257297187140048452014-09-07T20:27:00.003-07:002014-09-07T20:27:48.246-07:00Summertime Chia Seed Pudding <div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIQYq9X4TDVm7RZA0k6KCANz2W7BM2hEXZtJ4fh7ZtSOTt2328DLIMhe4MHO4ebBYe72gc6UVIETImztoTbTanxqSUAzmaq7xeH3dx0JnFM3iQNPTYZz1vY0siPMJ58RmVFTnNT7Cug-tt/s1600/GetAttachment+(1).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIQYq9X4TDVm7RZA0k6KCANz2W7BM2hEXZtJ4fh7ZtSOTt2328DLIMhe4MHO4ebBYe72gc6UVIETImztoTbTanxqSUAzmaq7xeH3dx0JnFM3iQNPTYZz1vY0siPMJ58RmVFTnNT7Cug-tt/s1600/GetAttachment+(1).jpg" /></a>Before the weather turns cool again, I wanted to pass along a final summer recipe favorite: Chia Pudding! Chia continues as a hot item in the health-world. These little seeds absorb water and expand so
if you enjoy the consistency of tapioca or rice pudding, this is a great snack
for you. People who have a problem with a gelatinous consistency might find chia pudding off-putting, so you'll have to enjoy them crunchy instead (ie, not in any type of liquid). High in protein, fiber and
omega-3 fatty acids, chia makes a great breakfast or afternoon pick up. </div>
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People often ask me for a simple chia-seed pudding recipe. Here's my personal favorite - enjoy these last lovely days of summer! </div>
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<b>Ingredients</b><br />
</div>
<ul>
<li>2 Tablespoons chia seeds</li>
<li>¾ cup unsweetened almond milk (plain or vanilla)</li>
<li>1 Tablespoon sliced or slivered almonds</li>
<li>1 Tablespoon dried, unsweetened coconut flakes</li>
<li>¼ cup fresh or frozen blueberries</li>
<li>1 teaspoon vanilla extract</li>
<li>¼ teaspoon cinnamon or cardamom </li>
<li>½ teaspoon agave, honey or maple syrup (or to taste)</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_TT8zy_e0CmTlfM4NLBrgSHN7G5mHbnhfjwhsOJuLn7uOXRuESAu9R-iCLxfBgmklEko5Trx7imwESIwCnfmfdDKgkhtbUTlNdPL6orCPKRvsrP0-yyJOJIR48g5qqN6gCME6J7IeDe__/s1600/GetAttachment.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_TT8zy_e0CmTlfM4NLBrgSHN7G5mHbnhfjwhsOJuLn7uOXRuESAu9R-iCLxfBgmklEko5Trx7imwESIwCnfmfdDKgkhtbUTlNdPL6orCPKRvsrP0-yyJOJIR48g5qqN6gCME6J7IeDe__/s1600/GetAttachment.jpg" /></a></div>
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<b>Instructions</b><br />
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Mix all ingredients in a small bowl or jar with a spoon or
whisk. Let sit refrigerated or at room
temperature for 20-30 minutes, until desired texture is achieved and mixture has thickened. If chia pudding is too thick, add more almond
milk one teaspoon at a time. <br />
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<span style="font-size: small;"><i>*Original recipe by Ginger Hultin MS RD LDN 7/1/14 </i></span></div>
Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-87289018606517129872014-08-08T11:06:00.004-07:002014-08-08T11:06:58.246-07:00Does "All But Gluten" =Healthy?<div style="text-align: center;">
<i>Guest Blogger Post by Claire Allen!</i></div>
<br />
Recently I was shopping at my local Jewel, and happened to be in the bakery section picking out some fresh hamburger buns for dinner. In the midst of my perusing, I noticed that the whole fresh bread section was surrounded by the "<a href="http://allbutgluten.ca/about" target="_blank">All But Gluten</a>" processed snacks. Intrigued, I picked up a box to see what the ingredients actually entailed, and was appalled to see that this "gluten free" food contained over 30+ ingredients, many of which I cannot even pronounce. As a registered dietitian graduate student, I was truly dumbfounded that anyone would find peace of mind that a processed food would be safe to eat just because it did not contain gluten.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPGlOazP8k1KaX9ifZWz-zBFhyphenhyphen2u7tVoIb7PswWvJ28yLbQntcqg8XQrXor74ZtdortgurXls8V6l0BsBVT3t2iukLARtywenuR3v4h0yxgIIG87nOb6e-3AVLwVpndnpoPCvuD_5nFb7/s1600/front.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPGlOazP8k1KaX9ifZWz-zBFhyphenhyphen2u7tVoIb7PswWvJ28yLbQntcqg8XQrXor74ZtdortgurXls8V6l0BsBVT3t2iukLARtywenuR3v4h0yxgIIG87nOb6e-3AVLwVpndnpoPCvuD_5nFb7/s1600/front.jpg" height="240" width="320" /></a></div>
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Unless you have been living under a rock these days, "gluten free" appears to be the food phenomenon that is becoming commonplace in peoples' diets. The problem is, most people have no idea what gluten is. Gluten is a protein that is found in wheat, barley and rye. Individuals who suffer from the autoimmune disease, celiac disease, have a true intolerance to this protein. Consuming gluten triggers an immune response in their small intestine, leading to inflammation that causes intestinal damage, malabsorption of nutrients, and a variety of symptoms including weight loss, bloating and diarrhea. Diagnosis of celiac disease can be determined via a blood test that screens for tissue transglutaminase antibodies (tTG-IgA), although the most accurate test is a small intestine biopsy. Celiac disease currently has no cure, but abiding by a gluten-free diet can help manage symptoms and promote intestinal healing for affected people. <br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/AdJFE1sp4Fw?feature=player_embedded' frameborder='0'></iframe></div>
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Where things start to become gray is on the topic of gluten sensitivity. Gluten sensitivity is a condition with symptoms similar to those of celiac disease that improve when gluten is eliminated from the diet. Symptoms include: abdominal pain, bloating, diarrhea and chronic fatigue. A key difference, however, is that individuals with gluten sensitivity do not experience the same small intestinal damage or develop tissue transglutaminase (tTG) antibodies found in celiac disease. Gluten sensitivity is not an immune or autoimmune disease, and the condition itself is not very well understood. A diagnosis cannot be determined by a specific test, but rather is confirmed if your symptoms diminish after starting a gluten free diet, followed by a return of symptoms when gluten is reintroduced to your diet. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Ur1Zu3cNhy_Hl5qEEeniRAz7eVMoW5EowGKoyT7UO9PYMeU_QB7nKK1ZSw_OF4cobH-TkBROs-GjCVV8CGWcmPPCTwxwFB0vWeh_mH_cklUBtjYM_nAKRZwVnzt5dmmAnC__-ktn7Vkn/s1600/ingredients.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Ur1Zu3cNhy_Hl5qEEeniRAz7eVMoW5EowGKoyT7UO9PYMeU_QB7nKK1ZSw_OF4cobH-TkBROs-GjCVV8CGWcmPPCTwxwFB0vWeh_mH_cklUBtjYM_nAKRZwVnzt5dmmAnC__-ktn7Vkn/s1600/ingredients.jpg" height="240" width="320" /></a></div>
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In the case of gluten sensitivity, if removing gluten from an individual's diet truly makes them feel better and eliminates their GI symptoms, then partaking in a gluten free diet is the best health option. In many instances, however, individuals are going "gluten free" when they do not exhibit the symptoms of gluten intolerance or sensitivity, nor do they understand what gluten is, or the foods that contain it. Some people avoid gluten because they think it is "bad" for them, but instead consume foods that contain an abundance of added chemicals, sugars and fat, as in the case with the "All But Gluten" pastries. A product with the first ingredient 'sugar' followed by omega 6 vegetable oils and a host of preservatives and stabilizers is not a healthful food. Consuming added preservatives and sugar will likely do more harm to your body than the gluten protein itself, especially if you don't need to avoid this protein for health reasons!<br />
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Celiac Disease & Gluten Sensitivity Sources:<br />
<a href="http://www.mayoclinic.org/diseases-conditions/celiac-disease/basics/definition/con-20030410" target="_blank">http://www.mayoclinic.org/diseases-conditions/celiac-disease/basics/definition/con-20030410</a><br />
<a href="http://celiac.org/celiac-disease/non-celiac-gluten-sensitivity/" target="_blank">http://celiac.org/celiac-disease/non-celiac-gluten-sensitivity/</a><br />
<a href="http://celiac.org/celiac-disease/diagnosing-celiac-disease/screening/">http://celiac.org/celiac-disease/diagnosing-celiac-disease/screening/</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOJX1uZm_qtvGVZPy_22mgTCdExfTYMux8pfQ_bwrFO15Ung5fczL6pl-Gy6nREd3x5OEzjbKbuAHM-QybK9NhJ0nLBVpoipKJC0KuJEmChZMTQhOYrpiffNHtWStnCLgshRD4aUsFCB4k/s1600/claire.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOJX1uZm_qtvGVZPy_22mgTCdExfTYMux8pfQ_bwrFO15Ung5fczL6pl-Gy6nREd3x5OEzjbKbuAHM-QybK9NhJ0nLBVpoipKJC0KuJEmChZMTQhOYrpiffNHtWStnCLgshRD4aUsFCB4k/s1600/claire.jpg" /></a></div>
<div>
<i>Claire Allen is a second year registered dietitian graduate student at the University of Illinois at Chicago. She has over ten years experience working in business, with expertise in client service and financial operations. Claire is currently in the process of changing career paths to pursue to her true interest: a career in nutrition and dietetics. She is passionate about educating others about real food, health and nutrition. Claire's experience in the business sector brings a unique skill set to the field of dietetics that she hopes to build upon as she transitions into her career as a registered dietitian.</i></div>
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Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-70154122918663387582014-08-04T06:53:00.001-07:002014-08-04T06:53:47.295-07:00Kids Eat Right in the Summer<div class="MsoNormal">
As stores and magazines roll out their “back to school”
products all too soon, we do have something fun to celebrate about summer
coming to a close – Kids Eat Right month!
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I love talking about nutrition for fertility, during
pregnancy, during breastfeeding (Breast is Best!!!), and family nutrition. However, this is not my area of
expertise so I keep some handy references to give people looking for
sources they can trust. There are some
really wonderful resources out there to help families with ideas on eating
healthy and being active. I've listed some of them below but please know this
is not an exhaustive list. Do you have any
good ones that I didn't list?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfYZwazrVArEw4zW2ZMlwVL50YYm5HGyLbbbQpXzzcO9HDj59Ztf34NThqMpGAo_NN9Kd8-VX2SzpwvF7HQFBisAFKrZrade5T2CXX5cCSxVsdVFmq24uJZNqlJos91_UUHFBQIpUoH02d/s1600/myplate_green.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfYZwazrVArEw4zW2ZMlwVL50YYm5HGyLbbbQpXzzcO9HDj59Ztf34NThqMpGAo_NN9Kd8-VX2SzpwvF7HQFBisAFKrZrade5T2CXX5cCSxVsdVFmq24uJZNqlJos91_UUHFBQIpUoH02d/s1600/myplate_green.jpg" height="181" width="200" /></a></div>
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When looking for legitimate information on healthy eating
for your family, be SURE you are following the advice of someone with
appropriate education, credentials and experience for safety. If you have a child in your life, encourage
them to develop healthy lifestyle activities by setting a good example
yourself!</div>
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<div align="center" class="MsoNormal" style="text-align: center;">
~Happy Kids Eat Right
Month~</div>
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<a href="http://www.eatright.org/kids/" target="_blank">Kids Eat Righ</a>t</div>
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A variety of information, recipes and handouts for ages including "baby", "toddler", "preschooler" "gradeschooler", "teen". I especially like the information here about increasing physical activity as a family and some great advice on body image and weight for kids. </div>
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<st1:street w:st="on"><a href="http://www.ellynsatterinstitute.org/" target="_blank">Ellyn Satter RD</a></st1:street></div>
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Learn about Ellyn's "Division of Responsibility" in eating philosophy and also find some wonderful tips on dealing with picky eating and helping kids make healthy choices that are also realistic. </div>
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<a href="http://www.letsmove.gov/" target="_blank">Let’s Move program</a></div>
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Michelle Obama's program includes information on increasing physical activity, healthy eating, understanding the facts about obesity in the US, and specific tips on how to "take action" and get started. </div>
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<a href="http://www.choosemyplate.gov/kids/index.html" target="_blank">My Healthy Plate </a></div>
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You know it replaced the food pyramid long ago, but there's also a fun site here specifically for kids. There's games, activities, songs and videos with colorful cartoon characters learning how to eat healthy and be more active. </div>
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<a href="http://www.eatright.org/iframe/findrd.aspx" target="_blank">Search for a dietitian</a> in your state specializing in
Pediatrics, Lactation, Children’s Sports, or Pregnancy. You can enter a search by zip code so you can meet with a specialist one-on-one. </div>
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Find dietitians who blog about:</div>
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<a href="http://www.nutritionblognetwork.com/Directory/list/C4" target="_blank">Family Nutrition</a> </div>
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<a href="http://www.nutritionblognetwork.com/Directory/list/C10" target="_blank">Pregnancy</a></div>
Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com1tag:blogger.com,1999:blog-5472971459462897785.post-23659571853464182822014-07-29T15:35:00.000-07:002014-07-29T15:35:07.446-07:00Rhubarb Pie Cookies<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiMGRQiF3I7MvrQe4eLJ2U7D3YwJPROj1FDhsdce4ENIG5HAaZYS3XXlE0aWdGjJo1H_Ttv-KukHBZa2WwJPN1KPW00OTUGJP42Q0sE7V1wust9sH394y41n7cmmGDIj2zQyz03IQxsCL7/s1600/images+(2).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiMGRQiF3I7MvrQe4eLJ2U7D3YwJPROj1FDhsdce4ENIG5HAaZYS3XXlE0aWdGjJo1H_Ttv-KukHBZa2WwJPN1KPW00OTUGJP42Q0sE7V1wust9sH394y41n7cmmGDIj2zQyz03IQxsCL7/s1600/images+(2).jpg" /></a></div>
When you think of rhubarb, do you think of pie? I had a huge bunch of stalks I got from the Farmers Market...I just can't resist those bright red stalks of summer. But what to do with so much of it besides make a pie? You'll be happy to know that there is an entire website dedicated to rhubarb called: <a href="http://www.rhubarbinfo.com/maincontents" target="_blank">The Rhubarb Compendium </a>where you can learn about Rhubarb's use in ancient Chinese medicine. Later, Marco Polo took it to back Italy in the 1600's and the rest is history! Known for it's helpful effects on a number of gastrointestinal conditions when taken orally, it has also been used to treat cold sores when used topically. Mostly it is delicious when used in cooking, but I want to enjoy it away from it's best friend the strawberry. These cookies turned out great - soft and crumbly, each one tastes like a mini rhubarb crisp because of the oatmeal and spices. Enjoy!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPNGPoxer9LjSvyT7rgYcBMPtTMvn45tbHXNAu92Wa_d-ZEr1czaWWmOXAgtVjPSIMLn27c3R1UNGv3SmQv56VLuR9bPP577nfHQsVvuaDfhKjlP_MigAGxif8FyRDeGHRuyJHixn51AXm/s1600/images.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPNGPoxer9LjSvyT7rgYcBMPtTMvn45tbHXNAu92Wa_d-ZEr1czaWWmOXAgtVjPSIMLn27c3R1UNGv3SmQv56VLuR9bPP577nfHQsVvuaDfhKjlP_MigAGxif8FyRDeGHRuyJHixn51AXm/s1600/images.jpg" /></a><u>Ingredients</u><br />
1/2 cup butter, soft<br />
3/4 brown sugar<br />
1/3 cup sugar<br />
2 eggs<br />
2 tsp vanilla extract<br />
1 3/4 cup flour (whole wheat works, too!)<br />
2 teaspoons cinnamon<br />
1 teaspoon nutmeg<br />
1 teaspoon baking soda<br />
1 teaspoon salt<br />
3 cups rolled oats<br />
3 cups fresh rhubarb, diced small<br />
<u><br /></u>
<u>Instructions</u><br />
<ol>
<li>Preheat oven to 375 degrees. Beat butter and sugars together until creamed, then stir in eggs and vanilla. </li>
<li> Combine flour, cinnamon, nutmeg, baking soda and salt, then add to wet mixture and stir until combined. </li>
<li>Stir in oatmeal, then fold in rhubarb gently just until combined. </li>
<li> Bake for 12-15 minutes. </li>
</ol>
<ol>
</ol>
<br />Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-70284047251261260532014-07-16T06:54:00.002-07:002014-07-16T06:54:25.831-07:00Headaches II: Supplement Discussion<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLXd9p56qQ645FrurhpsnfpQBJ15nAIHkoyzMTQYfNQ0RMHGyLO265aD50-BXzVSc3-VSNRCxYf-nzLBpExpsX9LkqcYmYXSYyff32M5FHkdVL671OInxYRT6Zr95-vKT9JI4qT7p_ZQR4/s1600/headache.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLXd9p56qQ645FrurhpsnfpQBJ15nAIHkoyzMTQYfNQ0RMHGyLO265aD50-BXzVSc3-VSNRCxYf-nzLBpExpsX9LkqcYmYXSYyff32M5FHkdVL671OInxYRT6Zr95-vKT9JI4qT7p_ZQR4/s1600/headache.jpg" height="131" width="200" /></a><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Headaches Part II: In my last post, I discussed foods that help and foods that hurt in regards to headaches. Several of my friends and family experience daily headaches, negatively affecting quality of life. These folks see many specialists and get prescribed treatments and medications. Some are left being told there's nothing they can do. If this is the case, why not try some dietary changes or a simple supplement? If your treating physician is open to it, what do you have to lose?<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">There is an interesting synopsis written by the American Headache society that briefly discusses some helpful supplements. Check it out <a href="http://www.americanheadachesociety.org/assets/1/7/AHS_Tepper.pdf" target="_blank">here</a>. During my research, I repeatedly saw melatonin, CoQ10, riboflavin, magnesium, butterbur and feverfew indicated for headaches and migraines. Some of these might sound familiar to you because they are quite common; our brain makes melatonin naturally for sleep, CoQ10 is another compound our bodies make that is often taken for cardiovascular support, riboflavin is just a B vitamin....let me discuss each briefly here and as always, before considering any of these, talk to your doc to see if it is safe and appropriate! </span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>Melatonin</b></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Melatonin is a natural compound produced by the pineal gland in your brain that helps regulate our sleep-wake cycle and also works as an antioxidant. Some studies have shown lower than normal melatonin levels during migraine attacks and 2-3 mg of melatonin supplementation has proven successful in reducing migraine symptoms. One </span><a href="http://www.neurologyreviews.com/home/article/melatonin-may-be-effective-for-migraine-prevention/d1920d83d60cf4608c1a10ce48a64dc5.html" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">clinical study</a><span style="font-family: Arial, Helvetica, sans-serif;"> showed that melatonin supplementation trended toward a two-thirds reduction in number of migraine attacks. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>Butterbur</b> (also called petadolex):</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">A plant commonly used in Europe, butterbur may reduce the frequency (<a href="http://www.ncbi.nlm.nih.gov/pubmed/15623680" target="_blank">by nearly half!</a>), intensity and duration of a migraine headache. This plant has relaxing effects on the circulation system (vasodilatatory). Some studies use 75 mg twice per day to achieve the desired affect. I noticed many migraine combo supplements that incorporate butterbur into them. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>COQ10</b></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">CoQ10 is another antioxidant that has been used to prevent migraine attack frequency and duration. This compound is involved in cellular energy production and is depleted quickly by organs (like the brain!) with a high metabolic rate. Moderate dosing (100-300mg daily) has been used in <a href="http://www.nlm.nih.gov/medlineplus/druginfo/natural/938.html" target="_blank">studies</a> but keep in mind that this research doesn't offer much help once an adult has been suffering with established headaches - it looks more efficacious in young people. CoQ10 is used for many conditions and most people tolerate it with no problem at all.</span><br />
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<tr><td><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Riboflavin</b></span></span></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td><td><br /></td><td><br /></td><td><br /></td><td align="right" class="small"><br /></td></tr>
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<tr><td colspan="2" width="100%"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Just another B vitamin (B2 specifically),<a href="http://www.ncbi.nlm.nih.gov/pubmed/15257686" target="_blank"> riboflavin</a> has been shown to prevent migraines in doses as low as 400mg daily. Similar to CoQ10, this vitamin is active in cellular metabolism and may help energy production. Again, this is a very common supplement proving impressive promise in reducing headache frequency and duration. </span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/23674807" target="_blank"><b>Magnesium</b></a> </span></span><table border="0" cellpadding="0" cellspacing="0"><tbody></tbody></table>
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<tr><td><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Magnesium impacts many important processes involved in the development of a classic migraine attack. Many studies show that migraine sufferers exhibit low magnesium levels, especially so during an attack. Supplementing with magnesium citrate could help reduce the frequency of migraines - studies show that </span></span><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">magnesium citrate at 400-600mg can be helpful. </span></span></td><td align="right" class="small"><br /></td></tr>
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<tr><td><br /></td><td align="right" class="small"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><a href="http://naturaldatabase.therapeuticresearch.com/nd/Search.aspx?cs=CEPDA%7EMBR&s=ND&pt=102&sh=2&id=649&name=BUTTERBUR" target="_blank"><br /></a></span></span></td></tr>
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<tr><td colspan="2" width="100%"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Feverfew</b></span></span><br />
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<span style="color: black;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">An anti-inflammatory flower, this extract has been used for hundreds of years for headaches and reducing fevers. There are no great studies that I know of showing it's efficacy, but you'll</span></span></span><br />
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<span style="color: black;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4UyQ234j_nsoKgZRZw6x7zWgxPgRh_oGF9Vi8z2d3CMqWtWK5FKuLSYV5cyUTWN2KrCrsoy_76AT3dAEZzv1SNGaoeNrOOFENZlbYdGBOfztrAUHmj8rngdgfhvcxnScyrHOyGNMNrv8G/s1600/images.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4UyQ234j_nsoKgZRZw6x7zWgxPgRh_oGF9Vi8z2d3CMqWtWK5FKuLSYV5cyUTWN2KrCrsoy_76AT3dAEZzv1SNGaoeNrOOFENZlbYdGBOfztrAUHmj8rngdgfhvcxnScyrHOyGNMNrv8G/s1600/images.jpg" /></a></span></span></span></div>
<span style="color: black;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">see it show up in "headache" products. Keep in mind that feverfew supplements (like to many other products) have questionable quantities in some products so look for a company that you trust that pays for third party certification. This may be a more expensive product. </span></span><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br /></span></span></span><br />
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<span style="color: black;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>Summary</b></span></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="color: black;">Your doctor can help decide if supplements are right for you. Present them with research if they are hesitant or work with an herbalist or dietitian who is an expert in the area. Instead
of single-dosing a bunch of stuff, I also found some good headache combos. Check out products by</span> <a href="http://www.lef.org/Vitamins-Supplements/Item00709/Migra-Eeze-Standardized-Butterbur-Ginger-Riboflavin-Formula.html" target="_blank">Life Extension</a> or <a href="http://www.pureencapsulations.com/petadolex-50-s.html" target="_blank">Pure Encapsulations</a>. </span></span></div>
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<i>*<span style="font-size: x-small;">Whoa! I'm not a doctor, I'm a dietitian. The info above is not intended to take the place of a doctors advice. If you have headaches, you need to get them checked out by a specialist for
safety. The advice here is not intended to treat or take the place of working with an MD. Always check with your doctor before you experiment
with any of my information - it is for informational purposes only on this site.</span></i></td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br /></span></span>Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com0tag:blogger.com,1999:blog-5472971459462897785.post-59806698090377828992014-06-28T07:03:00.000-07:002014-07-06T13:50:40.954-07:00Headaches: Foods that help, foods that hurt<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Friends and family suffering from headaches ask me for dietary advice regularly, so I'd like to address the topic here. The people I know experience daily headaches rather than migraines and both can be debilitating, negatively affecting quality of life. This topic is vast and complicated so I'm going to do a small series about nutrition and headaches. First, I'll talk food then present some information on supplements. The research available is compelling! My friends with headaches see many specialists and get prescribed treatments and medications. Some are left being told there's nothing they can do. If this is the case, why not try some dietary changes or a simple supplement? If your treating physician is open to it, what do you have to lose?</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><u><b>Foods that may help</b></u> </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">When using food to improve headache symptoms or reduce incidence and severity, think calming inflammation, preventing constriction of blood vessels and adjusting potential deficiencies. Including the foods below would be healthy anyhow and maybe they could help with headaches, too!</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"> <b> </b></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>1. Omega 3 fatty acids </b></span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b> </b>Omega-3 fatty acids found in fish, algae, flax and walnuts help prevent constriction of blood vessels, which may help to improve headache symptoms. <b> </b>And of course, omega-3's are known for their anti-inflammatory properties. Less inflammation=less pain.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>2. Being hydrated </b></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Stay on top of a headache by hydrating with water early and often. When you don't have enough fluid on board, your sensitive brain gets irritated and is affected by the drop in blood pressure. <b> </b></span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>3. Nuts, seeds and beans</b></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">There is a whole lot of information on magnesium and headaches out there. Some go so far as to say that a migraine sufferer is <a href="http://www.ncbi.nlm.nih.gov/pubmed/22426836" target="_blank">more likely to be magnesium deficient</a> than someone without headaches. Many foods contain this mineral, so this is an easy thing to increase in the diet. Magnesium is known as a natural muscle relaxer and a calming agent. Try: pumpkin seeds, sesame seeds, sunflower seeds, cashews, black beans, unprocessed organic tofu or edamame, and quinoa.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>4. Green leafies </b></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Green leafy veggies like spinach, kale, and beet greens contain both magnesium as well as riboflavin which is also shown to help with headaches and migraines. Increase your green leafy vegetables (for many reasons) and include eggs, mushrooms and tempeh in your diet as well. </span><span style="font-size: small;"><b> </b></span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><u><b>Foods that may hurt</b></u></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Everyone is different, but what if you have a sensitivity to one of the foods known to cause or increase headaches? It might be worth trying to avoid one or more of these categories while keeping a food journal to see if there are any improvements as you experiment. To this this right, meet with a doctor or dietitian who specializes in headache elimination diets. <b><br /></b></span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>1. Ripe banana, avocado, and dried fruit (figs, raisins)</b></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">This is an easy place to start. The sulfites in dried fruits can trigger headaches in some. The other fruits contain potential headache triggers tyramine and histamine. </span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>2. Tyramine-containing foods</b></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Tyramine is a substance that occurs in foods as they age (think cheese, processed meat, soy sauce/tempeh and pickles/olives). It crosses the blood-brain barrier and has long been linked to headaches and migraines. If this could be a trigger for you, there are low-tyramine diets available and a dietitian could help you with that. For now, try avoiding: Blue cheese, Brie, Cheddar, Feta, Gorgonzola, Mozzarella, Muenster, Parmesan, and Swiss cheeses. Cut out pickles, olives and anything fermented. While you're at it, you may as well try avoiding all dairy because there is some evidence that this can help as well. </span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>3. Alcohol</b></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">All alcohol (especially red wine or champagne) can trigger headaches. Alcohol increases blood flow to the brain and can also contain unwanted preservatives and additives. <b> </b></span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>4. Food Additives</b></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">This one is also easier - don't eat processed foods. Nitrates/nitrites (think hot dogs) and MSG (sauces and flavoring packets) have been linked to headaches in some people. </span></span></div>
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<i>References: </i><br />
<i><i><a href="https://www.aan.com/" target="_blank">American Academy of Neurology</a> (AAN)</i><i> </i></i><br />
<i><i><a href="http://www.americanheadachesociety.org/" target="_blank">American Headache Society</a> <a href="http://www.americanheadachesociety.org/assets/1/7/AHS_Tepper.pdf" target="_blank">(AHS)</a></i><a href="http://www.americanheadachesociety.org/assets/1/7/AHS_Tepper.pdf" target="_blank"> </a> </i><br />
<i><a href="http://naturaldatabase.therapeuticresearch.com/home.aspx?cs=&s=ND" target="_blank">Natural Medicines Database</a></i><br />
<i><a href="http://www.lef.org/index.htm" target="_blank">Life Extension </a></i><br />
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<span style="font-size: small;"><i>*Whoa! I'm not a doctor, I'm a dietitian. The
info above is not intended to take the place of a doctors advice. If
you have headaches, you need to get them checked out by a specialist for
safety. The advice here is not intended to treat or take the place of
working with an MD. Always check with your doctor before you experiment
with any of my information - it is for informational purposes only on
this site. </i></span><br />
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Ginger Hultin RDhttp://www.blogger.com/profile/03664089610279554265noreply@blogger.com1