Troubles of a tortured tummy is all about a day in my life. I am currently enrolled in the program Bachelors of Exercise and Therapy at PISE/ Camosun center. One of the classes they require this semester is a Nutrition course. Our teacher has instructed us to make a blog and talk about our nutrition and exercise goals. Also included is what we have learned in class and how we are incorporating it into our daily lives. So this is my first attempt at a blog and how i will be going about achieving my nutrition and exercise goals. I will mainly be focusing on the dairy and gluten free aspects of living :) Hope you enjoy the read! Cheers C

 

Here is the concockshion!!! Ingredients:
Yam, gluten free toat, chipotle mayo, spring greens, peppers, fried onions, goat cheese, cranberries, raspberry vinaigrette and balsamic vinegar.
So start with cutting up a yam into cubes and roasting it in the oven. Next toast the toast and throw some chipotle mayo on it. Next fry some onions with a little olive oil. Next put the greens on the toast with peppers, cranberries and goat cheese. Once the onions are fried put them ontop and let the goat cheese melt. Put the rap. vinaigrette an balsamic vinegar lightly on top and throw the roated yamm cubes onthe side. Open wide and let the magic happen!! Spice it up throw whatever veggies you want on there, the one above has eggplant and mushrooms fried with the onions! Delish! nom nom nom!
Happy Eats!
x
C

Here is the concockshion!!! Ingredients:

Yam, gluten free toat, chipotle mayo, spring greens, peppers, fried onions, goat cheese, cranberries, raspberry vinaigrette and balsamic vinegar.

So start with cutting up a yam into cubes and roasting it in the oven. Next toast the toast and throw some chipotle mayo on it. Next fry some onions with a little olive oil. Next put the greens on the toast with peppers, cranberries and goat cheese. Once the onions are fried put them ontop and let the goat cheese melt. Put the rap. vinaigrette an balsamic vinegar lightly on top and throw the roated yamm cubes onthe side. Open wide and let the magic happen!! Spice it up throw whatever veggies you want on there, the one above has eggplant and mushrooms fried with the onions! Delish! nom nom nom!

Happy Eats!

x

C

Farwell Nutrition Class

This is the last post that we have to write for our nutrition class, finally! Thought this day would never come! but I havee to admit that I enjoyed writing these little nuggest of information for anyone to read. I may still post the crazy concocksion i seem to creak in the kitchen (sorry bout spelling haha).

On a final note ill end this blog off with a little chat about commn diets. Im sure that at least one of you reading this has tried a diet of some sort, whether that be Atkins diet, Palieo diet, South Beach… etc etc etc… any diet providing your body without under 800 kcal per day is assciated with starvation. Very low calorie diets should not be done without medical supervision and past  2 month period. Reports of obese individuals attempting these dies for a period longer than 2 months, death and cardiac arrhythmia were seen (HEART ISSUES DIEEEEEEE).

Low charb, high protein diets also contain higher fat values. These diets also need to be monitored by a doctor and cannot be maintained for long periods of times. These diets are seen to be easier to follow because of the increased protein intake, making the individuals less hungry, protein consumption burns more calories and less carbohydrates= less insulin spike= less fat gained. BOTH these diets do not recommend exercising?:O WHATT? How is this going to benefit these individuls?? Exercise has soo many benefits and gaines in the body this just seems silly.

So how do we know what is a Fad Diet or not, when should you run for the hills?!

  • Weight loss of more than 2 lbs than a week
  • weight loss with little or no exercise
  • "special foods"
  • rigid menu
  • supplements that help with the “process” or “elimination” etc etc

Now that you are all have an eye to spot out the STUPID diets that friends and family may try you can just sighhh, that wont last and a binge may be in neear future:( or SUGAR CRAVINGS! There it is, my final post ;( tear! On a happu note, here is a creation i made in the kitchen just this past weekend!!! delicious i say, my mum even agreed!

x

C

The Hype on Antioxidants

Hello again, another 10 days is over and in our nutrition class we have moved onto micronutrients, B Vitamins and antioxidants. Todays blog were going to talk about antioxidants. How many people have heard that antioxidants, how they are extremely beneficial and we should be eating them on a daily basis, but what are antioxidants. First we need to understand what a free radical is. A free radical is a molecule with an unpaired electron in its outermost orbit making them super reactive. These molecules are produced naturally during normal respiration and can be generated in response to exposure to toxic substances. Damage such as destroying endothelial cells that line the blood vessels, damage the lungs or accelerate the aging process may occur. SOOO what does antioxidants do?…remove catalysts that accelerate oxidative reactions, minimizing the formation of free radicals, repair the damage done by free radicals, bind free metal ions to prevent the from reacting with reactive species. Therefore antioxidant defence systems, including enzymes and nutrients that have antioxidant characteristics help prevent oxidative damage. From all this wicked information what can you take away from it….do you supplement or not? Well recent studies have shown that antioxidants present in cherry juice might reduce oxidative muscle damage. Weird? Also that antioxidant supplements are ok in low doses but as always food is ALWAYS the best when compared to pills. High dose’s should be avoided. Berries, Broccoli, Garlic, Green Tea and Tomatoes are the best sources of antioxidant nutrients and enzymes. Eatem up!!!

x

C

Splenda yes or no?

OK so the difference between sucrose, white sugar, and sucralose, sweetener or the generic Splenda is the addition of 3 chloride groups to replace 3 oxygen groups. Sucralose is know to be 600 times sweeter than white sugar and contains no calories and is not absorbed by the body. So what is sucralose and how does it affect the body. It is said that our recommended daily allowance for sweeteners is 5 mg/kg per day. If we exceed this amount what will happen? The most misunderstood fact about this overused substance is that it is NOTHING like sugar like it boosts. It was discovered when a new insecticide was attempted to be created. If you look at the fine print on the Splenda website it actually states that “although sucralose has a structure like sugar and tastes like sugar, it is not natural.” This presence of chlorine is the most dangerous component of sucralose. Chlorine is considered a carinogen, used in poisionis gas, disinfectants, pesticides and plastics. Digestion and absorption of sucralose is not known specifically because there is a lack of long-term studies done on humans, only shot term studies on rats have been done. Symptoms with sucralose include:

GI distress (bloating, diarrhea, nausea etc)

skin irritations (rash, hives, itching, swelling)

wheezing

coughing

runny nose

chest pains

anxiety

mood swings, anger, depression

etc….

FACT: Splenda claims to contain no calories but dextrose and maltodextrin, which are used to increase the bulk are carbohydrates and they DO have calories. 1 cup= 96 calories, 32g of CHO. This addition of 100 calories a day= 10lbs a year!!!

FACT 2: Recent study found that Splenda affects the absorption of prescription meds if the amount of 1.1-11mg/kg is taken. But other studies contradict this. This only way to know is to preform more long-term studies on humans, but this is time consuming and dangerous.

SOOOOOOOOOOooooooooooooo be wary when consuming these mini death packages, opt for alternatives like honey where you are getting nutrients instead of mood swings :) we got it bad enough rep girls!!! :)

x

Sweetener tested : Relative sweetness : Glycemic Index

White sugar :1  :   63-73

Brown Sugar : 1 1/2  :  65

Coconut Sugar : 1 1/2  :  35

Stevia : 5 :   0

Sucralose  : 2   : 80

Sugar Alcohol  : 3  :    7-13

Sugars


So heres a table of sugars we tried in lab last week. On a scale of 1-5 we were asked to rank them according to the sweetness we tasted. Here are my tongues results and the corresponding Glycemix Index is a scale that ranks carbohydrate-rich foods by how much they raise the blood glucose levels compared to a standard food. Stevia measuring the most sweetness to me had no GI value while white sugar, the least sweet, had the most GI value. I currently use stevia because I have only heard good things about it and I will continue to use it. We can see now how white bread and foods that contain white sugar have a higher GI value compared to their sweetness. Do you think white bread is sweet? exactly!! BUT when you eat this deadily white bread your blood glucose levels spike, insulin does too and your tissues absorb more glucose because of it…probably adding to the fat stores!! Soooo drop that white bread and try a better option like whole grains and stevia to sweeten. Even honey and coconut sugar have a higher GI value but they also have nutrients and minerals your body will use!!! Now you know! make better choices :)

Cheers

x

C


Agua blehhh

Back at em again after 10 long days. Recently in the life of moi :) nutrition has been at an all time low. Dramas in life, school cracking down, no exercise and increased drinking ;) are have been at an all time high. Well todays topic is water, hence the creative title :) Me and water dont get along very well. It bleh, has no take and really why drink it when I can have a delicious cup of tea or coffee. Sitting in nutrition class this week drinking my morning tea and listening to a lecture on general fluid balance. Water makes up most of our total body weight, depending on age and gender, it accompanies for 40%-70% of total body weight. Now who is drinking the alloted 2-2.5L of water a day?? Now if your active you must take in 5L of water a day. How boring is this :) But we consume water in different ways then just plain ol water out of the tap. Water consumption adds up when consuming fruits and veggies, other liquid beverages and also metabolism. “metabolic water” is formed when food is broken down and used for energy. The byproducts are carbon dioxide and water. Marvelous. Fat protein and carbs all between 50-110 g of metabolic water, ranging from carbs being the lowest and fats producing the most water. Now if our body is mostly made up of water, why do we (I) neglect to drink it. Drinking more water has numerous benefits, from being a aid in transporting nutrients, wastes and hormones throughout the body, to lubricating almost every structure/organ and maintain body temp. We would be a ball a mush without these important traits. Side note: water also helps keep the tugor or elasticity of your skin, MUMMY DRINK UP!! :) Now if these benefits are soo important what are some causes of dehydration you say?? well an increase to GI distress, plasma levels, blood thickness, heart rate, core temperature, muscle glycogen use (aka fatigue faster) biggggggggggggggg inhaleeeeeeeeeeeee and decreases in renal blood flow, central blood flow, heart function and performance/endurance capacity. Now do you get the picture? Drinking water good, drinking no water bad bad bad. NOW DON’T go running to the sink to get your self a large 2L jug of water and chug the whole thing. Water just like food should be taken in increments throughout the day. It has its own absorption rate also. You know that little voice inside your head saying “feed me im hungry” or “get some agua me thirsty” listen to that thirst or hunger mechanism!! Your body knows best :) Cheers,

C

Just incase you didn’t get the take home message!!! ;)

Just incase you didn’t get the take home message!!! ;)