forum sub header

Recent Posts

Pages: 1 2 3 [4] 5 6 ... 10
Recipe Exchange / Re: Go-to Lunch Recipes?
« Last post by Nori on October 12, 2016, 04:13:23 PM »
I prepared this a while ago. Perhaps it will be helpful.


Basics: plan ahead, buy stainless steel thermos, use icepacks, store in glass when possible

1.   Salad mix, chopped raw vegetables in season (carrots, radish, jicama, celery, pepper, cucumber, tomato, avocado), protein (cooked legumes, fish, meat, cheese, eggs, raw nuts), salad dressing in glass jar (olive oil, citrus or vinegar, mustard, salt, pepper, garlic). 
2.   Leftover soup enriched with leftover protein, plus side of raw vegetables mixed with vinaigrette
3.   Hummus (any cooked bean blended with tahini, lemon juice, cumin, cayenne, salt), fresh vegetables for dipping.
4.   Sheets of nori seaweed wrapped around slices of avocado, canned fish, raw sauerkraut and tahini sauce.
5.   Left-over grains and legumes, tossed with raw /cooked vegetables and dressing of blended carrots, tahini, lemon juice, tamari,  sesame and olive oil.
6.   Whole sprouted grain bread, spread with fresh avocado and mustard, filled with sprouts and protein choice, garnished with pickles, cherry tomatoes, and olives.

Personally, I am a big fan of taking leftover dinner for lunch in a stainless steel thermos. 
Nutrition Talk / Re: B12 supplement for 12 year old vegan
« Last post by veronicaortega on October 12, 2016, 08:42:52 AM »
Hi! It seems that a diet that varies in foods, along with supplements might be your best option regarding vitamin b-12. Maybe because she hasn't been on a vegan diet for very long, her levels haven't declined, but it's important to start supplementation early, before there are any deficiencies. I found this article that you may find useful in deciding what dose is appropriate. It also lists off foods that contain the right kind of b-12. Since b-12 is best absorbed in smaller doses throughout the day, it makes sense to use both diet and supplements!

Recipe Exchange / Go-to Lunch Recipes?
« Last post by morganwachowski on October 11, 2016, 10:57:48 PM »
Hi there! I've always found that I struggle with healthy EASY lunches that I can bring with me to work. There are only so many ways to make a salad exciting, and I think Ive just about worn out all of them. Any tips for simple yet filling lunch (besides salad!) that can be prepared the night before?
Nutrition Talk / Re: Diet for Depression
« Last post by williamhughes on October 11, 2016, 10:18:07 PM »
Has anyone else noticed personally a direction connection between food and how you feel mentally?

Hi Athena,

I definitely notice a connection between my food intake and my mental health and also activity level.

A lot of what Stephanie said above resonates with me, especially the self-shaming that occurs when I'm already in a depressed state and eat foods I know are not the best for me and/or are not in line with my current goals.  I think the importance of being mindful of those thought patterns and being gentle with oneself in those times, rather than harsh and judgey, cannot be understated.  So much easier said than done, but it's something I try to keep in mind regularly or when those moments come up for me.

I think one of my biggest epiphanies in this context in the past year or two was with my relationship with coffee/caffeine.  At my last job, I was really unhappy for a multitude of reasons, but in retrospect, I could pinpoint very specific mental patterns that I believe were supported by if not entirely derived from my food/substance intake.  One of the patterns that had me stymied for the longest time was my daily surge of anger.  I'm not generally an angry person and usually try to unpack that emotion as soon as I feel it come up, however day after day at work I would come in and about 2 hours into my work day I would be steeped in a potent state of anger and almost rage at times.  I would have horribly cruel, judgmental thoughts about my team members, myself, my boss, any one!  No one was safe from my contempt.  I was miserable - I didn't like having these thoughts and feelings and try as I might remain mindful, they would always creep back into my brain during my morning routines. 

It wasn't until I went a stint without coffee or caffeine in any form (more just for fun/to see if I could) that I realized that it was correlated to my daily morning madness (I was consuming ~3-4 cups of coffee today, taken black with no sweeteners or creams added).  The coffee was ramping me up to a state of high stress and even anxiety on some days and that stimulation paired with my pre-existing grievances about the job was enough to send me into my volcanic state every morning.  Without the coffee, (once withdrawal symptoms faded away), I felt so much more grounded, stable, centered, and myself at work.  I found myself having more patience for my coworkers and workers under me if I was approached with questions and I accepted unforeseen changes to our morning routines - disruptions that earlier would have sent me into a self-pitying tailspin for the rest of the day.

I still have coffee from time to time, but in much fewer quantities and not for more than two days in a row at a time - I find this balance works much better for me.  It took me the better part of two years, but I learned that I am sensitive to caffeine in ways I didn't think possible and that I must remain very mindful and diligent when indulging in caffeinated beverages and foods.  From this lesson, I'm also taking a more critical look at other foods and how I feel mentally after having them, especially sugar & breads versus vegetables and fruits.

I think this junction of nutrition and mental health is fascinating and I can't wait to learn and discover more!
Nutrition Talk / Sourdough Bread Being Ok for Those with Gluten Sensitivity?
« Last post by meaghanhicks on October 11, 2016, 10:07:49 PM »
I have read in a few places that during the process of making sourdough bread that the bacteria in the yeast reduces the amount of gluten in the wheat making it tolerable for those with gluten sensitivities. Can anyone provide any more information on this or there own experiences with gluten sensitivity and sourdough bread?
Nutrition Talk / Re: Approach to client who does not want to give up alcohol
« Last post by victoriafielding on October 11, 2016, 09:00:45 PM »
Hi Taylor,

I am sorry to hear about your friend's situation. Being a student I can not provide you with professional advice but through personal experience and having a side job is an event manager I am behind the bar quite a bit familiarizing myself with similar circumstances.

If your friend is unwilling to cut alcohol out of his diet maybe you could suggest him drinking bitters before or as an addition to his alcoholic beverages. He may be open to creating some sort of "mocktail" with soda and bitters to have with his drink or before he begins drinking. This may provide a distract from his alcoholic beverage and provide him with similar stimulation. If he prefers mixed drinks or straight liquor maybe he would try adding bitters to the drinks as well.

I suggest bitters not only for its stimulation but because of its medicinal properties. Bitters is commonly known to aid digestion but has other great qualities that would hopefully help his nutrition issues.
Some benefits bitters is said to provide:
-Supports liver function and liver cleansing
-Building digestive health by encourage digestive enzymes, bile and HCL production
-Soothe heartburn
-Lessen gas and bloating
-Help maintain healthy blood sugar levels while curbing sugar cravings and balancing apatite
-Increase the absorption of fat soluble vitamins A,D,E,K
-Settle upset stomach and nausea
-Regulate bowel movements and constipation

Hope my suggestion helps.

Best of Luck,

Nutrition Talk / Re: Diet for Depression
« Last post by stephaniepapadakis on October 11, 2016, 08:32:05 PM »
Hi Athena,

Yes, I have definitely noticed a direct connection between food and how I feel mentally. For the most part, I eat whole foods and cook my own meals. But the days I am feeling a little bit down, I tend to gravitate towards empty carbs and sugar (it's been a struggle for years to end this cycle because I know it's going to hurt the next day). The next day there is always a terrible hangover, almost like I drank the night before. I'm moody, sad, tired and all around irritable. I find that when I eat whole foods and very little/no gluten, simple carbs and sugar, I am more focused, my energy is higher and more stable, and I have sustained energy for a longer period of time (it's also not as hard to wake up in the morning). I'm also not as sad.

I know the correlation between the rise and fall in blood sugar and eating simple carbs and sugar is what causes a lot of the instability (plus the additives in some of the candy I eat when I'm really feeling down). There's also lots of self-shaming involved when I eat these foods because I know they aren't good for me so it's a catch-22.

I don't know if you feel this way at all when you are down but I hope it provides some comfort!

Has anyone else noticed personally a direction connection between food and how you feel mentally?
Thank you for this! I knew this was true just didn't have the articles to back it up thank you kindly
Nutrition Talk / Chia seeds and appendicitis
« Last post by lorenamanobanda on October 11, 2016, 03:24:01 PM »
Hi,  I had a question regarding raw chia seeds and other small like seeds..Can they be had by the spoonful? or added to smoothies?  I fear that being they are so small they will be hard to digest.  I sometimes soak them on nut milk overnight and they expand and get more texture but would also like to add them to smoothies as is.  I was told the seeds can get stuck in your appendix?
Nutrition Talk / Re: Overcoming overeating
« Last post by liarubinoff on October 11, 2016, 12:40:04 PM »
Thanks for bringing this issue to the forum. Eating in a stressed out state can be a big problem for digestion because the body is in the sympathetic state of the nervous system (which can lead to "fight or flight") and digestion takes a back seat while the body is on alert. To me this means that not only is digestion not functioning at its optimal potential, but that our awareness is not focused on eating our meal, resulting in a lack of sensitivity to what we are eating and how much we are consuming. I've noticed I've had issues with this as well, and before I eat, I like to take a moment to acknowledge the food I am eating, where it comes from, and say some words (or think some words) of gratitude for the food, plants, animals, fungi, and people involved in the process. This is similar to saying a prayer of thanks (which you don't have to be religious to do) and, like the above suggestion, puts one in a meditative state and thus the parasympathetic state of the nervous system, which is ideal for smooth digestion.
Pages: 1 2 3 [4] 5 6 ... 10
best live chat