Showing posts from 2016

Resolving to Avoid Added Sugar?

It's almost New Year's. You might be thinking about your New Year's Resolution. Maybe you want to eat healthier and cut back or avoid added sugar. I think that  is a great idea any time of year and is a healthy New Year’s Resolution. That said, even dietitians, like myself, can find it difficult to avoid added sugar entirely. In this post, I'll discuss things to consider before tackling this resolution. But, first, let's review forms of added sugar. Words For Added Sugar Honey and maple syrup are added sugars, too. You probably know corn syrup and high fructose corn syrup are added sugars, but don’t forget dextrose, glucose, sucrose, maltose, lactose, mannose, trehalose, and galactose. Added sugar also includes natural products like evaporated cane juice, molasses, honey, maple syrup, and agave nectar because they are forms of sugar that have been added to the product.

The Christmas Tag - 2016

Want to know more about me? You're in luck. I was tagged in "The Christmas Tag" where bloggers answer questions about their Christmas experience. Sylvia at ParentingDiabetes tagged me. Don't forget to check out her site for recipes and tips for living with diabetes. What’s your favorite Christmas Movie? Maybe "A Charlie Brown Christmas," because that's what my family watched a lot growing up. Also, these aren't movies, but I really like watching "Doctor Who" Christmas specials. One year, they made one like "A Christmas Carol." I wonder what they'll do today.

Peanut Butter Banana Breakfast Bake Recipe

This versatile recipe can be used as oatmeal drop cookies or an oatmeal snack bar, not just as a breakfast bake.   To skip to the recipe, click here . A reader requested I get back to the original focus of the blog—healthy “junk” food.  Whether you consider this recipe healthy junk food or not, is up to you. Some of you might think it’s not healthy because it has fat from peanut butter and oil, while others may think it has too many carbs. Personally, I think this is a healthy recipe. You’ll get fiber from the oats and banana, while getting protein from the peanut butter. And, there's no added sugar. It will also depend on the ingredients you use.   For example, I used organic vanilla extract, not artificial vanillin.  I also opted for natural peanut butter, made from just peanuts, oil, and sugar. To me, that's healthier than peanut butters made with a lot of additives. One major name brand peanut butter has this long list of ingredients: Peanuts

From a Mechanical Soft Diet to the Clear Liquid Diet

Yes, my diet was “downgraded,” as we say in the healthcare world. I was temporarily not allowed the mechanical soft diet I was following. Instead, I was on a clear liquid diet. Luckily, it was brief. For me, it was less than one a day, just long enough for there to be no solid food in my system when the doctors ran tests. But some patients can be on a clear liquid diet for days.  So, I thought it’d be helpful to answer some questions about clear liquid diets…

Ice Cream Diet: When You Can Only Tolerate Soft Foods

A year ago, if someone had told me I was going to be living on ice cream, yogurt, and smoothies, I’d have been pretty happy. When I actually have to do it, I dread my next meal.  For once, I don’t want to eat. Every swallow hurts.  I was encouraged to eat a diet of soft foods, like yogurt and ice cream, until additional medical testing could be completed. So, I bought three flavors of ice cream and four of yogurt. I bought flavors and brands I like regardless of the price, telling myself I’d need the calories if everything else hurts too much. But the fact is, even a bowl of warm, melted ice cream is hard for me to get through. It tastes good in my mouth, but I get stabbing pains along my esophagus once food or beverages enter it. And doctors don’t know why yet.

Are You Really Gluten-Sensitive? (Part 2): 3 Questions to ask Yourself (and Your Doctor)

If someone told you that you might be gluten sensitive but a gluten-free diet hasn’t improved your symptoms, consider these 3 questions. 1.       Have you been tested for food allergies and intolerances, including wheat allergy and lactose intolerance?             If no, consider being tested for other food allergies and intolerances, especially if symptoms continue while on a gluten-free diet.          If yes, continue to question 2. 2.       Have you been tested for H. pylori or other infections ?         If no, consider being tested as Helicobacter pylori infection can cause GI symptoms. Quest Diagnostics or Lab Corp can perform H. pylori breath test and stool sample tests to determine if bacteria or viruses are causing your GI symptoms.             If yes, continue to question 3. 3.       Have you had a colonoscopy and/or colonic biopsy ?           If no, consider them because they can reveal Crohn’s Disease or ulcerative colitis, which can cause

Are You Really Gluten Sensitive? (Part 1): Three Thoughts on Gluten Sensitivity

People with Celiac Disease need to avoid gluten, but more and more people are choosing to avoid gluten. Some claim they have Non-Celiac Gluten Sensitiv ity (NCGS), while others claim that gluten is bad for everyone. In this post, I’ll explore Non-Celiac Gluten Sensitiv ity (NCGS). I’m also planning a post on avoiding gluten by choice, so keep an eye out. Three Thoughts About on Gluten Sensitivity In the medical field, there are several theories regarding gluten sensitivity. There is no consensus yet as to whether or not it is a real condition separate from celiac disease.  After reviewing studies, I’ve identified three main ideas: 1.       NCGS patients have Celiac Disease but were not tested for it or were not tested properly. 2.       NCGS patients are not actually sensitive to gluten. Their symptoms are caused by other compounds in the food. 3.       NCGS is a separate condition from Celiac Disease. 

Corn Masa Sopes Recipe (Vegan, Vegetarian, or Omnivore Options)

Sopes are an easy vegan, vegetarian, or omnivore dinner option from Mexico. The base is a fried masa patty, which you can top with anything you like. Corn Masa Sopes with Bean, Corn, and Onions Yum Serves 4 Estimated time: 45 - 60 minutes Dough: Makes 8 thin patties or 4 thick patties 1 ¼ cup corn masa or corn flour (not corn meal) 1 ¼ cup warm water, divided, or as needed 1 Tablespoon oil and more for frying 1. Mix together ingredients in a bowl until dough holds together. I recommend adding the water in ½ cup or ¼ cup increments and stopping when the dough can be formed into a ball. 2. Take a handful of dough and form into a patty. Thinner patties will be crunchier when fried and thicker patties will remain doughy inside. 3. Heat oil in a frying pan on the stove over medium heat. I recommend deep-frying, but you can fry in a shallow amount of oil. 4. Cook for 5 minutes, or until golden on both sides, flipping halfway through cooking. 5. Remove fro

Avoiding Fast Food While Busy and Broke

If you saw my diet post , you’ll see it’s possible to avoid fast food when you have a busy schedule and limited funds. I work a part-time job for minimum wage ($7.25/hr), work a full time unpaid internship, and attend graduate-level night classes (required for my internship). I received no financial aid for said classes, not even a loan, and my undergrad loan is in repayment.  Thus, I’m busy and broke. But I NEVER eat fast food (not even so called "healthy" fast food). Here’s how…  

Double Trouble: Two Simple Chocolate Recipes for Valentine's Day or Any Day

 Need a gluten-free and/or vegan treat for your Valentine?  After the jump, I'll share a simple recipe for vegan peanut butter cups and chocolate-dipped cookies. If, like me, you don't have someone special to share Valentine's Day with, you can make these simple chocolate treats for yourself.

I’m Losing Weight Without Trying But You Don’t Want My Diet

Losing weight without trying sounds great, right? For many overweight and obese individuals, it sounds great. But, for me, an already healthy-weight nutritionist, it means something’s wrong.  What it means for me is that I’m not nourishing my body . The good news is that I know why I’m losing weight. My dietetic internship keeps me busy and broke. Here’s a look at yesterday’s food intake:


The information provided in this blog is not intended to replace individualized medical advice provided by your own doctor, dietitian, or other healthcare professional.
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