Not feeling so Swell? Foods that can cause and cure inflammation, and one quick and dirty cure for when the going gets rough

Posted by amanda in bloating, cure, fruit, inflammation, tips, vegetable

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Increasingly my friends have been complaining about a wide variety of gastrointestinal discomforts, from things that are disabling as aggressive, but undiagnosable food allergies, to a basic discomfort impacting their ability to enjoy foods. Whether it's part of the process of aging (even just a little), or has something to do with the additives in most commercial foods (probably more than just a little), it's still unpleasant. One of the main complaints I hear from friends, family, and especially my own mouth, is the problem of bloating (which can be particularly painful) or more broadly, inflammation in general. Though everyone's relationship with food is a little bit different, and some foods may cause me instant pain while they don't affect you, here are some of the possible culprits, based on their makeup. Now, though inflammation and bloating aren't always the same thing, I'm going to put it all in one list, because if you suffer from either of these discomforts, you probably want to take all of these things into account.

Baddies for inflammation:

• Foods high in saturated or trans fats both cause inflammation and can cause that uncomfortable "too full" feeling
• Processed meats: between the nitrates and the sodium..bad news
• Deep fried foods, or foods cooked at extremely high temperatures
• High fructose foods, or foods with high sugar contents

Tip: Limit your omega-6 fatty acids intake by balancing it with omega-3s

Baddies for bloating:

• naturally gassy foods: broccoli, cauliflower, onions, legumes, cabbage and now you're going WHAT? healthy foods? Yes, in a word. These guys are all huge catalysts for me personally, and I'm a vegetarian, so that's bad news. I've learned that eating these foods more slowly, or in a still-nutritious cooked form, like roasting or steaming, reduces my suffering. The good news is that these foods will help with overall inflammation, but they might cause short term bloating until they've passed through your system. Pay attention to what you're eating around periods of bloating, and deteremine what causes you discomfort. For example, I've determined that only onions and broccoli actually cause me to bloat or feel stomach pain, so I know to be careful around these foods, while the others don't bother me at all. Learn your belly, in short.
• Foods containing artificial sweeteners (sorbitol, mannitol, and malitol), including protein supplements
• Carbonated drinks (kind of a no-brainer that one)
• Starchy foods in too-large quantities or too-fast consumption (pasta, rice, breads) - just eat these guys slowly and in moderation, as you should to control your sugar intake anyways
• Fatty foods - AGAIN...The lesson here is to focus on taking in healthy helpful fats, and balance out your bad fats with the good ones, which can actually improve the stomach situation.

Good guys, generally: 

• DRINK LOTS OF WATER
• fruits and veggies (particularly ones high in phytonutrients): some key foods are oranges, grapefruits, watermelons, strawberries and blueberries, lettuce, spinach, broccoli and cauliflower (i know i know...try eating a small serving, a half cup at a time, and avoid the bloat that can come along with huge helping of raw veggies), cucumbers (apparently, a natural diuretic!)
• Apparently, pineapple is an anti-inflammatory and bloating superfood that deserves independent recognition in this department because it's soooo SUPER
• increased fiber intake: you should be taking in 25-30 g of fiber a day, and very few people actually do. Take in both soluble and non-soluble fibers, in the forms of whole grains, fruits, veggies, and legumes (beans, etc), but make sure you're not taking in a whole lot of sugar or salt at the same time. One tip is to look for cereals with less than 5g of sugar in them.
• omega-3 fatty acids...these are good for so many different things, and this is one of them! Get them in supplement form, in fish, etc.
• walnuts, flax seed, canola oil 
•  chili peppers, peppermint, ginger, and garlic
• yogurt - this superfood helps good bacteria grow in your gut, and that good bacteria is a gas-killer. Again, check your labels and choose options with a little bit of fat (no-fat yogurt always has wayyy too much sugar, or artificial sweeteners that are a trigger for gas and inflammation) and a little bit of sugar. I like Astro Biobest for the time being. Personally, going off fat-free yogurt really improved my stomach discomforts.

Inflammation and bloating can be caused by different things in different people, so if limiting and taking in these foods don't improve your situation, you may have to start monitoring your diet even more carefully to find the culprit. Having recently improved my own situation though, let me say that it's really worth it to find what works, or doesn't for you.

Need a quick fix? I tried everything. I used to experience such bad pain that on one occasion I called paramedics because I thought my appendix was bursting (imagine my embarrassment when it turned out to be stomach gas :P). I've improved my diet, and the situation is much improved, but when you really need some help, particularly for stomach gas or rapid bloating up that's causing you serious discomfort, the only thing that ever worked, and continues to work, for me, was Eno, available in your local pharmacy. A la Don Draper, a bi-carbonate of soda can really help (though your fingers might be swollen in the morning ...sodium etc., not necessarily a friend for inflammation sufferers, but amazing for gas and bloating relief, and actually, makes a good antacid as well). It's been around since the 1850s, so you know it's good ;)

Olive Oil tips from Metro Ontario

Posted by amanda in healthy, olive oil, tips

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 Via the good people at Metro Ontario this morning!

Olive oil is a healthier alternative to butter and hydrogenated oils because it’s high in monounsaturated fatty acids and other nutrients? Keep these tips in mind to get the most out of your olive oil:

1. Choose a "virgin" or "extra virgin" olive oil, not "refined"
2. Store in a dark, room-temperature cupboard, or in the refrigerator to preserve nutrients
3. Try to use within six months or at most a year of opening the bottle, as it can degrade over time
4. Olive oil loses much of its flavor when used in high-temperature cooking.

At home, M and I tend to use olive oil in just about everything, because we have limited cupboard space and it's usually what I pick up at the store (coincidentally, at our local Metro). Keep in mind though, that olive oil does have a distinct flavor, and so if you're going to use it in non-savory foods (i.e. breakfast pancakes, chez nous), try to pick up a variation that indicates it has a light flavor rather than an full-flavored olive oil. Olive oil is vunderbar, but it tends to clash with maple syrup ;)

20 Healthiest foods for under 1$

Posted by CK in budget, healthy, tips

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As I was searching through StumbleUpon, I came across this blogpost by Brie Cadman at Divine Caroline who lists the 20 healthiest foods for under 1$ - because yes, we at Stute Kitchen are broke new grads and can't always afford the best foods for our budget! Yet, Brie gives us an excellent list to keep us healthy and active all day! Think about these foods on your next grocery run!

1. Oats: High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap—a dollar will buy you more than a week’s worth of hearty breakfasts.

2. Eggs: You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein. They are also a good source of the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems. (*CK note: if you have cholesterol, it is highly recommended that you limit egg yolk intake to 2/week..just saying.)

3. Kale: This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.

4. Potatoes: Because we often see potatoes at their unhealthiest—as fries or chips—we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.

5. Apples: I’m fond of apples because they’re inexpensive, easy to find, come in portion-controlled packaging, and taste good. They are a good source of pectin—a fiber that may help reduce cholesterol—and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.

6. Nuts: Though nuts have a high fat content, they’re packed with the good-for-you fats—unsaturated and monounsaturated. They’re also good sources of essential fatty acids, Vitamin E, and protein. And because they’re so nutrient-dense, you only need to eat a little to get the nutritional benefits. Although some nuts, like pecans and macadamias, can be costly, peanuts, walnuts, and almonds, especially when bought in the shell, are low in cost.

7. Bananas: At a local Trader Joe’s, I found bananas for about 19¢ apiece; a dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies. (*CK note: they have a stack of bananas for 0.79$ at Super C and Loblaws most of the time).

8. Garbanzo Beans: With beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fiber, but ’bonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another—black, lima, lentils … the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck. (*CK note: for those of you who are bean illeterate like me, Garbanzo beans = chick peas).

9. Broccoli: Broccoli contains tons of nice nutrients—calcium, vitamins A and C, potassium, folate, and fiber. As if that isn’t enough, broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers. Plus, it’s low in calories and cost.

10. Watermelon: Though you may not be able to buy an entire watermelon for a dollar, your per serving cost isn’t more than a few dimes. This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy does of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer.

11. Wild Rice: It won’t cost you much more than white rice, but wild rice is much better for you. Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavor.

12. Beets: Beets are my kind of vegetable—their natural sugars make them sweet to the palate while their rich flavor and color make them nutritious for the body. They’re powerhouses of folate, iron, and antioxidants.

13. Butternut Squash: This beautiful gourd swings both ways: sometimes savory, sometimes sweet. However you prepare the butternut, it will not only add color and texture, but also five grams of fiber per half cup and chunks and chunks of Vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound.


14. Whole Grain Pasta: In the days of Atkins, pasta was wrongly convicted, for there is nothing harmful about a complex carbohydrate source that is high in protein and B vitamins. Plus, it’s one of the cheapest staples you can buy.


15. Sardines: As a kid, I used to hate it when my dad would order sardines on our communal pizzas, but since then I’ve acquired a taste for them. Because not everyone has, you can still get a can of sardines for relatively cheap. And the little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury.

16. Spinach: Spinach is perhaps one of the best green leafies out there—it has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.


17. Tofu: Not just for vegetarians anymore, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes. (*CK note: if you're anything like my roommate and you hate tofu, try having it in a pasta sauce. If you let it simmer long enough, it'll taste like a meatless sauce and you'll still get the protein intake!).

18. Lowfat Milk: Yes, the price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment. Milk is rich in protein, vitamins A and D, potassium, and niacin, and is one of the easiest ways to get bone-strengthening calcium.

19. Pumpkin Seeds: When it’s time to carve your pumpkin this October, don’t shovel those seeds into the trash—they’re a goldmine of magnesium, protein, and trace minerals. Plus, they come free with the purchase of a pumpkin.

20. Coffee: The old cup-o-joe has been thrown on the stands for many a corporeal crime—heart disease, cancer, osteoporosis—but exonerated on all counts. In fact, coffee, which is derived from a bean, contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. While it’s not going to fill you up like the other items on this list, it might make you a lot perkier. When made at home, coffee runs less than 50¢ cents a cup.

Enjoy!

-CK

Foods for your Brain

Posted by CK in breakfast, tips

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Today marks International Literacy Day, a day that not only celebrates literacy, but also raises awareness about those who still lack literacy skills. In fact, a staggering 67.4 million children around the world are still illiterate because of various factors. As such, this post highlights the importance of food for the brain for better learning and concentration. While many still lack literacy skills around the world, those who are lucky enough to be in school need proper food in order to succeed. Indeed, the right foods for your brain will keep it clean and fully energized!

First, let's look at key foods for your brain (although various sources will give you slight differences, the ones listed below are good to know):

1. For short term memory, drink coffee, NOT energy drinks, you don't want to mess with your mental computer!
2. For long term memory and cognitive processing, eat FRESH blueberries, ripe berries don't contain as many nutrients. If they're out of season, buy them frozen!
3. To think faster, eat salmon or mackerel, NOT full-fat ice-cream. High levels of fat clog the blood vessels and are just plain not good for your brain, or body!
4. To energize, eat a high-protein salad with vinaigrette, NOT pancakes or bagels. Avoid eating a high amount of carbs when you need to wake-up, that's what puts you to sleep!
5. To calm down, eat low-fat yogourt or mixed nuts, DON'T drink soda. A study shoes that people who drink 2 1/2 cans of soda each day are more likely to be anxious and depressed.
6. To concentrate, drink peppermind tea, DON'T eat candy. In the long run, sugary foods cause highs and lows of sugar, causing fuzzy states of mind.
7. For good moods, eat aragula or spinash salads, NOT white chocolate. If you're going to go for the chocolate, grab the real deal (the darker the better) as white chocolate does not contain the euphoria-inducing mood boosters that real chocolate brings (because of the lack of cacao).

(Other brain stimulating foods can be found here)

Having said that, breakfast is the most important brain energizing meal of the day! Make sure you have a good breakfast before leaving the house in the morning (or bring it with you at work). It'll keep you alert all day long!

While the discourse around illiteracy is often centered around developing countries, many Canadians still have low levels of literacy and many children still do not get a proper breakfast in the morning. As such, le Club des Petits Dejeuners in Quebec aims at giving kids a proper breakfast in order for them to succeed. I think it's a step in the right direction and definitely one that could help raise levels of literacy in school.

Other organizations such as 1Goal aim to raise levels of literacy around the world! If you know of any organizations or good brain stimulating recipes! Leave a comment on this post! :)

Cheers!

-CK

Table of Condiments That Periodically Go Bad

Posted by CK in tips

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I just stumbled upon this, great to keep on your fridge!! haha
(source: http://www.stumbleupon.com/su/2ofkxG/backtable.org/%257Eblade/fnord/condiments.html)