Dr. Rhea's hangout shout-out! Dr. Rhea's hangout shout-out! This WED at 6pm EST.. see you lovelies there! #livingrhea #hangout

The rising tide of vegetarianism

An article I wrote for Fashion Studio 7

http://www.fashionstudio7.com/

The rising tide of vegetarianism  

Rhea Mehta, PhD Toxicology

The ‘Rachel’ haircut. Dogs as accessories.  Big sunglasses. Thick eyebrows. Many of the style trends we see today were initiated by Hollywood and media icons. Like fashion trends, holistic movements like vegetarianism, yoga and cleansing are also emerging among celebrities. Once exclusively linked to hippies and health nuts, vegetarianism is now on the rise and is gaining popularity amongst an eclectic community. Some celebrities, like Woody Harrelson, Toby McGuire and Erykah Badu have silently been on this path for years. While several others like Alicia Silverstone, Ellen DeGeneres and Bill Clinton, albeit more recent converts, have become powerful advocates for vegetarianism, or more specifically veganism, as the best approach to healthy and sustainable living. 

 I should note that I’m using the term vegetarianism very broadly. There are several varieties of the diet and multiple reasons for adopting such a precise lifestyle. Before I dive into the types and motives, I’ll start by defining what it means to be a vegetarian. Wikipedia describes vegetarianism as the practice of following a plant-based diet with or without the inclusion of dairy products, eggs or by-products of animal slaughter and with the exclusion of meat (poultry, seafood and red meat). Under the umbrella of a vegetarian diet lies a cluster of sub-categories, some of which include semi-vegetarian (consumption of dairy, eggs, poultry and seafood but no red meat); ovo-lacto vegetarian (eggs and dairy only); ovo-vegetarian (eggs); lacto-vegetarian (dairy); vegan (neither animal products nor by-products) and often labelled as the most gruelling and complex. 

Why have we created such an extensive and formal list of vegetarian sub-groups? The reason for this is what brings me to my next point—adoption motives. Those who pursue vegetarianism are usually motivated by particular drivers—be it for health (weight loss, disease prevention, food allergies), the environment (utilization of fewer resources) or ethics (reduced animal suffering, religion). Regardless of their intent, most would agree that upon making the transition to a vegetarian diet, they realized an enhanced life experience. 

My choice to switchover to an ovo-vegetarian diet stemmed from health reasons—dairy sensitivities that haunted me for a number of years until I developed the strength to restructure my diet. Besides no longer wanting to feel ill, I was motivated by the fact that I was not alone and that there was an entire community, both global and local, to support my efforts. I took pride and comfort in the very notion that celebrities—the world’s most watched and adored people—were taking a stance on vegetarianism. Overtime, I’ve become so passionate and knowledgeable about the many health advantages of a plant-based diet, and like those advocating from an environmental or ethics perspective, I endeavour to share my research and learnings on the healing power of food. 

This winter season, why not challenge yourself to preparing a hearty, nutritious veggie meal? Better yet, why not consider going vegetarian this Monday? Meatless Mondays, powered by the Toronto Vegetarian Association, is an initiative to help Torontonians make one day a week meat-free, as a means to protect your health, reduce your carbon foot print and cutback on cruelty.  As with the majority of global actions, the vegetarian movement can’t be accomplished without support from the people. So, take a stand with me! Let’s go veg this Monday and take pride in our contribution toward reducing global energy consumption and subsequently protecting our health. 

Beauty is not only skin deep

Article #4: TCHAD Quarterly.

Beauty is not only skin deep 

Rhea Mehta, PhD

I've been shopping at natural food stores for years, but always for food. I've proudly passed by the beauty sections, sometimes glancing over, but mostly inadvertently thinking I had that part of my routine covered. I'm a Toxicologist by training, but I failed to consider the potential side effects or 'toxicity' of the products I smothered all over my face, body and hair on a regular basis. Until one day, that is. On this day, curiosity got the best of me. I went to a natural food store specifically to examine the beauty section. I read the ingredients of nearly 100 creams, makeup, fragrances and hair care products, and to my surprise, I was shocked. The labels of most products read 'free of [chemical or irritant]'. Did that mean that other products containing these were harmful? And if so, was I using them? 

Through my training, I had learned and read about these chemicals, but never in the context of beauty. These chemicals are widely used in personal care products, often as synthetic preservatives, like parabens, which are known to extend the product's shelf life and stop microbes from growing in the moist environment of a bathroom. Other chemicals, such as sodium laureth/lauryl sulfates, are used to foam and emulsify greasy substances, while phthalates are used to mix ingredients together and act as stabilizers to retain scent, as in fragrances. Finally, the heavy metal lead, although restricted from cosmetics in Canada, may still be found in colour additives that are used to colour lipsticks. Mainstream companies often load their products with these chemicals to cut costs and save time. 

Natural products are often more effective because they use higher levels of active ingredients and as a result, they do much more good than harm. They are safer alternatives, but they often carry a higher price tag.  Another issue is that most regulatory bodies, such as Health canada and the Food and Drug Administration, have deemed these chemicals as safe and non-threatening despite not actually having enforced safety testing or reviewed the safety of ingredients. Without regulatory pressure, expecting people to increase their awareness and modify their buying habits becomes even harder. 

Independent and academic groups do exist however, and are attempting to take a stand and shed the light on the dangers of mainstream beauty products. For example, the not for profit, Environmental Working Group, created a cosmetic database to rank chemical-loaded cosmetics with known or suspected health risks, such as skin allergies, cancer and sexual development and birth defects. EWG is working hard to call to action on a number of beauty-related health risks, but the debate lingers. Until research can directly connect our everyday exposure to severe health risks, these chemicals will continue to lurk in our beauty products. 

There's still so much the average beauty product consumer doesn't know about her products. According to EWG, the average American woman uses 9-10 beauty products every morning before leaving the house. That number at least quadrupled would amount to the number of chemicals entering your body simply as part of your morning routine. Skin is our largest organ, meaning, whatever we put on our bodies is going to be absorbed and end up on the inside. That in itself should trigger alarm bells. 

My intention isn't to tell you which products to use or which to avoid, simply because there is still so much uncertainty. It is reasonable though to ask that we all be more aware, explore our options and do the necessary deeper digging if we are so inclined. There is a plethora of useful resources, like the EWG, that can help guide you on your path. 

Yes, that day was a turning point for me. It showed me what was possible and prompted further exploration. I continue to use natural products and have even attempted to make them myself. I have realized the positive health implications simply by seeing the way my skin and hair have transformed. I still have much to learn, but just knowing that I'm caring for my body as best as I can is motivation enough to continue on this natural journey. 

East Meets West

Article #3 in TCHAD Quarterly. 

East Meets West
Evolution of yoga

Rhea Mehta, PhD

Yoga is an ancient, self-empowering practice that was born in India millennia ago. Though originally associated with religious scriptures, yoga has exploded as a trend in the Western world. It essentially became its own genre of fitness in the 1980s when it was redefined by modern yoga gurus as a physical system of health exercises, independent of religion. Its mainstream following has expanded even further in more recent times thanks to celebrities like Madonna and Angelina Jolie who have embraced the practice. 

The term yoga literally means union. It is derived from the Sanskrit word yuj, meaning to yoke. The act of yoga refers to the “yoking together” of the mind, body and spirit. For the past few years, I’ve been on a steady journey through the practice of yoga.  Along the way, I’ve sampled an assortment of techniques and developed a breadth of fresh wisdom and understanding. What started off as a means to build core strength and stability has also resulted in an increased level of clarity, harmony and wellbeing. 

Yoga in the West is typically derived from the Hatha style. The art of Hatha is based on the basic features of yoga—breathing techniques, dynamic physical movements and postures, with the purpose of enhancing balance and concentration.  The postures are called asanas, a term which means steady pose. Each asana is meant to be held for some time to release tension and increase strength and flexibility. The specific postures improve the health of the spine and circulation throughout the body, stimulating the organs and nerves. Modern adaptations of Hatha include physically demanding styles like Ashtanga Vinyasa or slow, gentle movements like Yin yoga. 

In ancient times, the aim of the person practicing yoga was often to achieve tranquility and spiritual insight. Yoga today has attracted the interest of medical researchers who are striving to understand and interpret the therapeutic and health benefits of the practice. This has shifted the attention of many modern day instructors and students to include increased fitness or weight loss, health maintenance or restoration and stress reduction. 

The path of yoga requires dedication, regular practice and the quietening of one’s restless mind. My personal journey with yoga continues, as I endeavour to remain fit and healthy in addition to achieving the spiritual goals of the ancient gurus. At the very least, yoga can be an enjoyable supplement to your regular fitness routine. If maintained over time, it can change the way you experience your inner and outer worlds. 

Namasté.

Article #2 in the 'Hollywood North' issue of TCHAD Quarterly

This article was written in spirit of the Toronto International Film Festival... 

the big clean
the art of the cleanse

Celebrities like Jennifer Lopez, Salma Hayek and Beyonce Knowles are advocates for cleansing before big events, like walking the red carpet.  Despite their intention, which often is to lose weight, the stars are also rewarded with a deep cleaning of their bodies.  They look great, but is it the lost inches or the cleanse that gives them their extra glow?  

Cleansing is a celebrity trend that many of us view with suspicion. Some label it as a gimmick, while others are bothered by its association with narcissistic motivation and temporary weight loss.  But purification has been a part of rituals for health maintenance and disease prevention from the Mediterranean to the ancient cultures in India and China. 

For thousands of years, we have known that we need to give our bodies a break and actively eliminate the toxins that have accumulated in our organs and tissues.  Unfortunately, such customs are infrequent in most of our lives despite the heightened levels of exposure to dietary, lifestyle and environmental toxins.  We often maintain our cars better than we do our bodies!

Cleansing comes in many forms but shares two general characteristics:  A reduction in the intake of new toxins and an enhancement of the body’s natural systems for elimination.  Heavily processed foods are replaced by easily-digested, bioactive nutrients that boost metabolism and stimulate detoxification.  Superficially, this method sheds pounds, generates radiant skin and lifts self-confidence. It’s the feel good inside and look great outside phenomenon!  

The methods of cleansing range from fasting, to exclusive consumption or restriction of specific foods.  I have personally found nutrient-rich, liquid cleanses to be effective. They provide “clean calories”, enabling your body to stay out of starvation mode, while allowing your digestive system the time to repair, restore and recharge. You should always consult a specialist if you have any dietary restrictions or health conditions before starting a cleanse.

Treat yourself with some well deserved maintenance so you too can look and feel great!

My first publication in TCHAD Quarterly, North America's ultimate source for unique, edgy and artistic content and design

This is my first article that was published in the Spring/Summer issue of TCHAD Quarterly - Canada's leading metropolitan lifestyle publication. This magazine is unique in that it blends North American popular culture and design. The tagline - Lifestyle in a coffee table book - is a true testament to the diversity and authenticity of the content. The target market is tech savvy, fashionable and forward-thinking and I'm honored and incredibly excited to be part of such a talented team of influential and inspiring individuals.

Without further adieu, here it is -

Fructose - not so sweet

We use the word sweet colloquially to express a level of excitement or happiness—much like our psychological reaction to a decadent dessert. The sweetness in our Western diet, however, arises from more than just desserts and candy. Rather, it is infused within a broad array of products as a buried, addictive and harmful ingredient. 

The ingredient is fructose; a cheap and simple sugar. Fructose has received a considerable amount of negative media attention, mostly related to the prevalence of high-fructose corn syrup. Dietary intake of fructose has grown dramatically since the turn of the last century and evidence suggests that it is more damaging than its other sugar counterparts. Specifically, the overconsumption of fructose overwhelms the liver’s capacity to metabolize it as energy, and instead it is converted to fat. What’s more, fructose is also responsible for stimulating further hunger after a meal and is now shown to be associated with physical and neurochemical dependency. In other words, it’s addictive. Despite being a simple sugar, the upshot of fructose on the human body is actually complex.

The impact of fructose was insignificant and unknown once upon a time, when the main source of fructose was from fruits and vegetables. During these times, dietary fructose averaged a mere fifteen grams per day and was balanced within whole foods. The wide commercial presence of fructose in pre-packaged foods (ingredients labelled as fructose, high-fructose corn syrup, glucose-fructose and often as sugar, glucose syrup or fructose syrup) has since resulted in a five-fold increase in consumption, which places its use at an excessive and dangerous level. To put things in perspective, this volume of fructose is comparable to eating almost three, five-pound bags of table sugar a month. Excess fructose (aka “normal”) consumption in the Western diet is shown to be highly correlated with childhood and adult obesity, and contributes to serious health conditions, such as diabetes and liver disease. 

Unfortunately, the only way to reduce fructose intake is to become more aware and informed about the foods we are eating and to consider substituting the fructose-rich foods we crave with healthier varieties. While it has taken me a long while, I have managed to find alternatives that are truly satisfying and less harmful. One way of raising our awareness is through reading the labels on packaged products. In preparation for this article, I visited a local grocery store and read through dozens of packaged food labels.  Fructose was listed as a major ingredient in over seventy-five percent of the processed foods and beverages. Even those cooking at home are being impacted due to the fructose content in many sauces, dressings and marinades. 

Fructose is the sugar-coated perpetrator of damage to our health. 

By increasing our awareness and understanding of the health implications, we can make better food choices and in turn, lead healthier lives.

My Healthy Food Picks for 2010

I've done a lot of research and spent a long time reading through lists of ingredients on "processed-food" packages to determine the healthiest, yummiest and best bang-for-the-buck foods out there.

So, here they are!

Bread picks:

• Stonemill bread
• Ace bread
• Shasha spelt and kamut pizza crust
• La Tortilla Factory wraps

Dips and Condiments:

• Sunflower kitchen
• hummus, eggplant dip and pesto
• Euro Mediterranean Foods
• black bean and eggplant dip
•  Simply Natural Organic Salsa
• medium, black bean & corn and pineapple salsa
• Organicville ketchup 
• Eden Organic yellow mustard  
• Vegenaise (vegan mayonaise)
• Crofter's organic fruit spread (jam)
• St. Dalfour fruit spread

Butters

• Earth balance buttery spread
• Nuts to you organic nut butter
• almond, cashew, hazelnut, macadamia nut, peanut

More to come on cereals, pasta, soup mix, crackers, health supplements and vitamins and desserts.

Get toned in 10 minutes

This 10-minute workout really works. It's intense and will raise your heart rate, and more importantly, it's quick. It's a great workout for the ultimate multi-tasker. I often do 15-20 jump-squats while I'm waiting for bread to toast and water to boil in the mornings. The mountain climbing move really works the abs. You'll most definitely feel it the next day. Finally, the back lunge is the best move to tone your butt and thighs and protects your knees more than the regular lunge.

Try and incorporate these moves into your exercise routine...remember to make every second count and to embrace the burn!

Nutritionist Dr. Lindsey Duncan dishes on the top 7 superfoods for women

See what superfood expert Dr. Lindsey Duncan recommends as the new superfoods for women

My top choice: Coconut water - it's great as a post-workout drink and it's a terrific and refreshing alternative to caffeinated energy drink.

Gwenyth Paltrow's Workout Prep and Meal Plan for Iron Man 2

Goop.com recently posted GP's daily prep for getting in shape for Iron Man 2. Check it out here.

I've been slowly incorporating some of Tracy Anderson's incredible moves into my daily routine and although not-so-simple, the results are fantastic.

Can we eat to starve cancer?

A friend sent me this TED Talks video by William Li and I just had to share it. Once you watch it, you'll understand why.

Superfoods for Superwomen

Check out this list from Health.com - it's a great reminder of some of the healthiest (and yummiest) foods. Click on the individual images for a detailed description of the therapeutic benefits.

Cheers!

Fitness Friday - 5 moves to get you in shape!

I came across this video from the Today Show featuring fitness expert Jackie Warner's 5 moves to get you in shape this summer. The exercises are easy to do at home as long as you have an exercise mat and 2-5lb weights. I especially like the "crunchless abs" move... it's great for toning the core!

Here's a summary of the moves:

1. Deadlifts for the hamstrings and glutes paired with front arm raises to work the front of the deltoid for shapely shoulders. Jackie reminds us to only lower the weights to the knees at the bottom of the deadlift and to not lift the dumbbell above your shoulders on the arm raises.
2. Plié squats for the inner and outer thigh as well as some "booty work" with lateral arm raise to work the medial deltoid.
3. Squats with overhead press — remember form on your squats: "knees should be kind of over the ankles, so pop the booty back . . . toes should be kind of coming up. Your back should be arched and thrust a little forward at the top.
4. Famous for her crunchless abs, Jackie included the core move of bringing the elbow to knee on all fours to work obliques and back. This challenging exercise can be done with or without a hand weight. Jackie says this is a great move for toning the muffin top. "You need to have a strong back to have a beautiful core."
5. The "classic yoga move the bridge," to work your glutes and hamstring, paired with triceps press for toning the back of the arm.

Healthy Baking Substitutes: What they are and why they're good for you.

I was inspired to write about healthy baking substitutes after baking those incredibly delicious carob brownies (last post). The addition of carob definitely added to the healthy aspect of the brownies, but I also replaced many of the 'conventional' baking ingredients with healthier (and tastier) alternatives. This dessert was incredibly easy to prepare, but it's not always easy to know what body-friendly alternatives exist and how to appropriately alter the measurements of the substitutes.

I found this extremely helpful common ingredient substitution guide from allrecipes.com which I refer to on a regular basis. This guide allows me to modify any recipe - whether originally healthy or not. Of course these substitutions may not always create the same tasting dish you're used to but as with anything else, practice - and a little modification here and there - makes perfect. Once you start incorporating these healthy baking alternatives into your diet you will begin to develop an appreciation and joy for the new flavours as well as feel less guilty about "over-indulging". :)

Below are some of the ingredients I used in my carob brownies recipe: Blackstrap molasses and pure maple syrup were both used as alternatives to sugar and unsweetened applesauce was used as a substitute for butter/oil. 

Blackstrap molasses is formed as a concentrated by product to the refining process of sugar cane into table sugar. Unlike refined white sugar and corn syrup which are a poor source of nutrients, blackstrap molasses is a healthy sweetener that contains a variety of minerals that are beneficial to your health. It's an excellent source of manganese and copper and a very good source of calcium, magnesium, potassium and iron. Manganese and copper (see biological role) both function as cofactors in a number of enzymes, one being superoxide dismutase that acts to protect cells from free radical damage (see Antioxidant Therapy). Calcium and magnesium are critical for healthy bone development, potassium for proper muscle contraction and iron for energy production.

Maple Syrup is extremely rich in manganese and zinc, both of which are vital for optimal immune function. I used Canada #2 pure maple syrup (also known as Grade B) which differentiates itself from the other types through its nutrient-rich content and dark amber colour. Grade B maple syrup is also rich in B vitamins and amino acids which are the building blocks of protein. This specific type of syrup is actually recommended for the Master Cleanse which I did in August 2009 for 13 days. The results were phenomenal and I definitely plan to write about my experience. Stay tuned :)

Agave Nectar is another sweetener alternative but it's less often used in baking and more so as an addition to cold and warm beverages/meals. It's extracted from the interior core of the Blue Agave plant that's native to Mexico. It's low-glycemic index* makes it a healthier alternative to other sweeteners as it doesn't lead to rapid increases in blood sugar levels.The sweetness in agave nectar comes from inulin - a complex carbohydrate that is naturally found in many fruits and vegetables.

Finally, I used unsweetened applesauce to replace oil/butter. Applesauce is commonly used as a fat substitute in baking. Other fruit purees that are often used include banana, pumpkin and squash. However, applesauce is my primary choice as it's readily available, affordable and it contains more pectin than the other fruit purees which means enhanced moistness.

There you have it - a few healthy baking substitutes that offer nutritional benefit without compromising on the taste.

Happy baking!!




*The glycemic index is a chart that measures how greatly and how rapidly a particular food raises blood sugar levels.

Carob: An alternative to cocoa

I came across a recipe for 'incredible carob brownies' this morning and I decided to give it a try. It's my first time baking with carob - but from what I've read it has many therapeutic benefits and is a healthy alternative to cocoa. 

The pod-bearing carob tree (Ceratonia siliqua) originates in the Mediterranean. Its tropical seed pods are referred to as "carob". The unripe seed pods resemble green-beans. 

Once ripe, the carob seeds can be removed from the pods and are completely edible. Carob powder is formed by toasting the seeds and subsequently grinding them.

Why is carob considered a healthy alternative to cocoa? 

There are 2 main reasons for this. The first one being that carob, unlike cocoa is naturally caffeine-free. Secondly, unlike carob, cocoa contains theobromine (xantheose) which is responsible for the bitterness in dark chocolate (>70% cocoa). Theobromine is similar in structure and effect to caffeine and is the cause for what is known as "chocolate poisoning". This is most well known to occur in domestic animals- namely dogs and cats, as they are extreme slow metabolizers of this compound and as a result it can last up to 20h in their bloodstream. In humans, theobromine is metabolized quickly and can only become toxic when consumed in large quantities. Its toxicity - like that of caffeine - is a result of its stimulant effect on the brain and heart. So to those dark chocolate lovers (including myself) we should be cognizant of our daily dark chocolate intake. The recommended daily amount is ~ 3 small squares.

What are the therapeutic properties of Carob?

Besides being a terrific source of insoluble dietary fiber, carob contains polyphenolic compounds which have antioxidant properties. Carob is also rich in its protein content and contains high amounts of calcium, potassium and magnesium, as well as iron, manganese zinc and copper to a lesser degree.

So, you must be wondering how my carob brownies turned out?

 They were absolutely rich and delicious...and on that note, I think it's time for seconds.

References:

J. Agric. Food Chem. 2009, 57(7):2999–3004

Plant Foods Hum Nutr. 2009, 64(4):286-92

Credit to http://tree-species.blogspot.com for carob tree pod images.

Healthy tips to reducing your portions

I read a version of this on Best Health Magazine's website. I think they're great tips and relatively simple to follow:

1. Wait 10 minutes before reaching for seconds. It takes about that long for our brain to receive the "full" signal.

2. If you're stuffed - or getting there, don't stress about eating everything you've been served. Worry less about wasting a bit of food, and worry more about overloading your body. If you're in the mood to eat a lot or if you like to take big portions, then fill up your plate with healthier options: veggies, salad, or a large bowl of stock-based soup. Large portions of these are okay as they're water-rich and low in calories. 

3. Don't eat straight out of a carton, box or bag. Take the portion you want onto a plate and put the rest away.
 
4. This is a great tip and one that I practice regularly - Use smaller plates and utensils for your meals. You'll automatically control your portion if you have less space on your plate. Similarly, you'll control how much food you intake at once if you use a smaller utensils - or chopsticks!

5. Once your food is ready, take your desired portion and put the leftovers away in the fridge if they're cold, or place them into their storage containers if they're still warm - that way it will take conscious effort to reach for seconds. 

6. Buy or prepare desserts or other high-calorie foods in single serving sizes. For example, make cupcakes rather than a cake. Or if you do purchase or bake a cake, cut the entire cake in advance into individual serving sizes. Trust me, this works!

7. If you're craving more food after your meal, add volume with fruit like an apple. Go ahead and sprinkle a bit of cinnamon on it ;)

8. Most importantly - Give yourself time to eat - sit down, chew your food, take your time and enjoy the taste of your meal.


Follow these tips to keep your portions real and to maintain that sexy waistline!

Is cinnamon good for you?

What is cinnamon? It's the brown bark of the cinnamon tree and is used in it's dried tubular form - known as "quill" or as a ground powder.

This spice is most commonly used in baking. [When I think cinnamon, I think warm apple pie. Yum.]
But besides being a spice, some studies have confirmed its medicinal properties, namely as an antioxidant. Its health benefits have been attributed to the essential oil components found in its bark. Studies have also demonstrated its ability to lower blood glucose levels and hence act as a supplement in patients with Type 2 Diabetes. Its ability to reduce blood glucose levels has been well documented in animal studies but has yet to be confirmed in human clinical trials.

Cinnamon is also a great source of manganese, fiber, calcium and iron. Its use as an essential oil has also gained popularity over the years in aromatherapy. Other therapeutic properties of cinnamon include anti-fungal, -microbial, -clotting, -bacterial and astringent.

Further to its healing properties, sprinkling cinnamon atop your morning cereal, afternoon snack or herbal tea and coffee will satisfy your sweet tooth and prevent you from reaching for an unhealthier option, such as something sweetened with high-fructose corn syrup or refined white sugar.

I normally add 1/4 tsp of cinnamon to my oatmeal (steel-cut oats - as these are unrefined and hence the most nutritious type). I also sprinkle cinnamon over sliced apples as a mid-morning or mid-afternoon snack. If I'm craving something sweet after dinner, sometimes I'll heat up sliced apples, either in the oven or for 1-2 minutes in the microwave - just until they're warm and tender - and I'll lightly top them with cinnamon. It's my healthy but incredibly tasty version of warm apple pie.

Pharmacotherapy. 2007 Apr;27(4):595-9
J Am Coll Nutr. 2009 Feb;28(1):16-21
J Immunol. 2009 Nov 1;183(9):5917-27

My awesome lunch

I made an absolutely nutritious and delicious lunch today and I had to share the recipe because it's so simple to make. I made Kichadi and Zucchini Shak.
To translate, kichadi is a mixture of rice and split mung beans, and zucchini shak simply means zucchini curry. I made the kichadi using brown jasmine rice as a healthy alternative to white rice. Jasmine, like basmati, are considered to be high quality long grain rice. Long grain rice is lighter and fluffier and has lower starch content than short or medium grain rice. I used brown rice as this unpolished type is very high in vitamin, mineral and fiber content unlike it's polished white counterpart. Mung beans further add to this meal's nutritious value as they are not only loaded with vitamins, minerals and fiber, but they are an extremely high source of protein and are easy to digest.

For the Kichadi, I mixed together the rice and mung beans (1 cup rice;1/2 cup mung), and rinsed the mixture several times with cold water. I added the mixture along with 2 cups of water (1 cup rice: 2 cups water) to my rice cooker and added 1/2 tsp turmeric, sea salt, a pinch of asafoetida and 1/2 tbsp of olive oil. 40 minutes later, it was ready. So simple!

While the kichadi was cooking, I prepared the zucchini shak.

Ingredients:
1 medium white onion; chopped
1-2 cloves garlic; minced
1 tbsp finely chopped or grated ginger
1 hot pepper; minced (optional)
1 chopped tomato
2 tbsp tomato paste
1-2 zucchini, cut lengthwise and diced
1 tsp cumin/mustard seeds
1/2-1 tsp each cumin and coriander powder
1 tsp turmeric
Pinch of asafoetida
1/4 cup finely chopped almonds
Olive oil
Sea salt to taste

Method:

1. Heat olive oil in a large pan and add the cumin and mustard seeds. Once they've started to pop, add the onions and sautee until they're lightly browned.
2.  Next add the tomatoes, tomato paste, garlic, ginger, hot pepper and the powdered spices (cumin, coriander, turmeric and asafoetida). [Optional: Add a bit of warm water if you want it to be gravy-like - and in that case you can add a bit of corn flour/starch as a thickening agent]. Reduce heat if creating gravy and/or stir and cook the mixture for a couple of minutes.
3. Add the zucchini and chopped almonds and mix thoroughly. Reduce the heat, cover and cook for about 5-7 minutes or until the zucchini is cooked and tender.

And there you have it, a mega healthy and very well-balanced lunch. Bon Appetit!

The Royal Breakfast

You don't want to skip your morning breakfast..especially if you want to lose weight!
We should all be starting our day with a high energy, well-balanced breakfast - And by high energy I mean filling ourselves up with a mix of carbohydrates and protein first thing in the morning to fulfill our body's initial energy demand. To support weight loss, the heavier and heartier you make your morning meal, the less likely you'll overeat throughout the day and eventually you'll get accustomed to eating smaller portions as the day turns to night. You'll further speed up weight loss if you stick to meals that are rich in protein and complex carbohydrates (like vegetables) throughout the remainder of the day. Protein takes time to digest so you'll feel full for a longer period of time.


Breakfast really is my favourite meal of the day because it's the one meal of the day where I don't worry so much about the number of "calories" I'm taking in. That doesn't mean I eat candy and chocolate bars for breakfast. But I know that a meal high in both carbs and protein will be high in calorie content. So I don't let that notion bother me. I simply feast away!

So, what are some examples of high energy, well-balanced breakfasts? I'll tell you what I eat in the mornings and I'll post some pics. You'll then understand why I truly love my royal breakfast.

My latest craze is the 'torpedo' -
What it is: 1 whole wheat tortilla smothered with almond butter, topped with 1 tbsp of ground flax seed and 1 tsp of oat bran, all wrapped around 1/2-1 sliced banana. I sometimes have this meal with a small glass of freshly squeezed orange juice (vitamin C) and/or a pot of white tea (high in antioxidants).
The tortillas I use not only taste delicious but are very healthy. They are extremely high in fiber and low in fat. I normally alternate using tortillas with a slice of toasted whole or sprouted grain Stonemill bread.
The torpedo is my favourite meal to eat after a morning workout, especially a morning run. It's high in protein (almond butter) and carbs (banana, wrap/bread) and it's balanced with heart healthy omega 3's (ground flax) and fiber (oat bran; wrap/bread). It's delish and it fills me up!

 

My other regular 'weekday' breakfasts include a yummy mix of high protein, high fiber cereal topped with sliced bananas, berries (strawberries, raspberries, blueberries, dried goji berries), sliced almonds and/or sunflower seeds, 1 tbsp ground flax, 1/4 tsp matcha green tea powder and 1 cup of unsweetened original almond milk. Again this meal is accompanied by either a glass of fresh OJ or a pot of herbal tea.

If the time permits, I blend all of the above cereal ingredients (excluding the cereal) + 1 tbsp of either almond butter or natural peanut butter into a smoothie - and that's what I call my dessert breakfast.

If I'm running out of ingredients I'll sometimes have one slice of toast topped with almond butter and jam and half of a grapefruit. Alternatively, I'll have a handful of almonds and whatever fruit I have in my kitchen. Even if I'm only having fruit, I always make sure to top the fruit with ground flax and oat bran.

On the weekends my latest brunch feast includes free run eggs scrambled with onions, garlic, peppers, chilies and mushrooms alongside tofu (extra-firm) scrambled with the same veggies and spiced with ground cumin, turmeric and low sodium tamari. This is a meal very high in protein. If I only prepare one dish (eggs or tofu) then I'll normally have one slice of toast with my meal. I also sometimes top my eggs off with 1 tsp of nutritional yeast which is high in both protein and B vitamins (namely B12) and is a healthy alternative to cheese with a nutty flavour. I also sprinkle nutritional yeast flakes onto soups and plain popcorn.. yum!