Category Archives:healthy living

14
Apr

Keeping Calm: Five Ways to Quickly Relax

yoga girlI'd like to think I normally have a handle on my work-life balance, but my new job has been keeping me extra busy with  travel, weekend events and daily work. Needless to say, it's been a bit draining. When I was chatting with some friends a few days ago about the the new busy work-life that I have created, my friend shared some of her simple tricks that help her relax and create a few minutes of quiet time in a busy day. I loved all of them, and have begun using them already! Not only do these little tips immediately calm you in stressful situation, they also give you an important brain-break from whatever is consuming your brain cells.

  1. Sniff yourself Calm: Essential oils might just be the way to make it through the day. Smell is a super quick way to rewire yourself into a happy, calm state of mind. Peppermint, lemon and grapefruit are classic pick-me-up oils that will give you a little pep. I keep a little jar of a 'tranquil' blend in my desk, and the mixture of patchouli, lavender, marjoram and other favorite scents is a pleasant way to take a quick break. For calming, lavender or vanilla can be rubbed into the temples or onto the pulse points to penetrate the skin and be absorbed slowly (just be careful not to get into your eyes!). You can also use a natural diffuser to keep the office smelling good and keep your spirits up all day long!
  2. Mini massage: Take ten minutes to give yourself a mini massage, either with a nice organic lotion or without. Stimulating our hands, feet or neck is an easy (and office-appropriate) massage that can make a big difference. Not only does it take you out of your head, it gives you a few minutes to really tune into your body and breath, from which it's easy to become disconnected during a hectic day. Use your favorite lotion or oil and massage until you can feel the tension go away. Or at least most of it!
  3. Yoga: When I am at the office we have four minutes of yoga at 4pm, inspired by the Wanderlust event I attended last month. Usually we just do plank, which is keeping my arms feeling super strong, but ANY yoga will do. Yoga, just like a mini massage, can reconnect body and breath and give us a burst of energy. But it doesn't have to be a whole yoga session: even a few push-ups, hand-stands or forward bends will get your blood flowing and get your mood on the upswing.
  4. Take a real lunch:' Firstly, don't forget to take a lunch. Keeping a regular eating pattern is best for your digestion. It's also a good idea to avoid spending your lunchtime at your computer or at your desk. Not only does staring at our email prevent us from being mindful of our food, it can actually hamper digestion. When we are stressed, our bodies are in 'fight or flight' mode, which is not the time for digestion. Take a break outside, sit at another desk (or ideally, a dining table) or take a mini picnic in the sunshine. If you have extra time, schedule a lunch date outside of work. Meet with a friend, visit your mom or just dine alone and enjoy the quiet. Also, always choose healthy proteins, greens and grains to fuel your day: quinoa pilaf, super salads and healthy soups will keep your brain and body functioning best.
  5. Get outside: After staring at the computer all day, the trees and sky are sure to make you happy. Most of us spend too much time inside, and I know I definitely feel a little nature deficit disorder at the end of a long week. Getting outside to walk, stretch or just breathe deep is a great brain break and gives your body just what it needs: some space!

Image from Flickr, licensed under Creative Commons

Posted:   |   Categories: healthy living, Living, work-life balance
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24
Mar

Product Review: Orange Blossom Water

orange blossom tonic Have you ever heard of orange blossom water? It's new to me too! For years I've wondered what to do with this random Middle Eastern condiment at my local health food store, and I am so happy to say I've figured it out! I finally purchased it a few weeks ago, and there have been many happy experiments around our house: drinks, foods and even as a perfume. The flavor is strong and perfumey, but in a bright, lovely way. Like most citrus scents, it's more of a 'top,' meaning that it's the first flavor you taste and smell but it quickly dissipates.

The first time I tried this wacky and wonderful condiment was at our new Moroccan restaurant in Honolulu. They make a refreshingly sweet after-dinner tea made with peppermint, honey and orange blossom, then they wash your hands with the fragrantly perfumed water after. A wonderful tradition indeed. The first experiments in my own kitchen included tea. Simply add a bit (maybe ¼ tsp or so) to your cup of peppermint tea and enjoy with or without honey. I've also been adding to my decaf vanilla black tea and drinking warm or iced. The blog Bois de Jasmine has a 'recipe' for a Cafe Blanc, another way to enjoy orange blossom water.

For happy hour, I've been making my version of healthy cocktails with orange orange blossom water3705_12_10_2012__13_27_33_700blossom water as a fun, unique cocktail. My favorite cocktails are simple and not sweet, so usually I start with a base of vodka or gin, topped with sparkling water (plain or flavored). But now I make a habit or stirring in 1 teaspoon of orange blossom water too. If you are feeling fancy you can garnish with an orange twist or with some fresh citrus juice. (See photo above)

There are also lots of cooking recipes that call for this lovely, exotic condiment. Anything creamy and custardy would do well with a splash of orange blossom, as would anything vaguely Middle Eastern like baklava or shredded carrot salads. Try stirring into regular salad dressings, or adding into sweet condiments like blackberry sauce or even chocolate sauce. And if you find yourself really in love with this fantastic fragrance, the blog Bois de Jasmine has a great post about 10 ways to use orange blossom water. Here's a summary: in baths, as a fragrance for the room, in pastries, in puddings and more. Whenever I use it in my drinks or foods, I also dab a bit on my wrists and neck for a slightly sweet scent.

The bottle pictured by Nielsen-Massey would be a good choice, and can be found at Whole Foods or other healthy food stores. I have the Indo-European brand, which is a Lebanese company that makes a whole line of great products (and makes a larger bottle of orange blossom water than the one pictured). And there are of course loads of other places to find it on the internet. Do choose an orange blossom water made by a natural brand, to make sure you are getting real stuff and not synthetic. I hope you love it as much as I do! Tell us how you use orange blossom water (or its companion, rose water).

 

Posted:   |   Categories: condiments, ethnic foods, Food+Drink, healthy cocktails, healthy living, recipes
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17
Mar

Should you Go Gluten-Free?

photoImage: My favorite new cupcakes, Apple Cider Cupcakes from Allyson Kramer.

There is a lot of buzz about gluten-free foods, and perhaps you've noticed that nearly every brand of food is creating a gluten-free version of your favorite cracker, cookie and bread? There are many reasons for this: first, new cases of gluten sensitivity (in all forms) are being diagnosed with increasing frequency. And in order to feed that need, companies are making gluten-free foods one of the biggest markets in the grocery industry, expected to grow into a billion-dollar industry in the next few years. But does this mean that everyone needs to eat gluten-free food?

Let's look into some of the basics of gluten and why you might (or might not) choose to avoid it.

First, what is gluten? Gluten is a protein found in many grains, including wheat, barley, spelt and rye. Gluten protein is a composite of a gliadin and a glutenin, which are about 80% of the protein found in wheat (less in other gluten-containing grains).[1] Gluten is a stretchy, firm protein that can best be understood as the binder that gives pizza dough that magic stretchiness. It can be used as an additive to bread baking or turned in a wide variety of meat-substitutes like vegan bacon and veggie burgers. [2]

Is there a difference between gluten intolerance, gluten allergy and celiac sprue disease? Celiac disease is an autoimmune disease that damages the villi of the small intestine and interferes with absorption of nutrients from food. When people with celiac disease eat foods containing gluten, their immune system responds abnormally to the partially digested proteins, which damages the lining of the small intestine. Because of this damage, the small intestine does not function properly and the body is unable to absorb nutrients. Celiac disease can be difficult to diagnose because it can present in a variety of different ways.[3] Over 1% (or over 3 million people) suffer with celiac disease, and most are undiagnosed.[4]  The only treatment for celiac disease is a lifelong gluten-free diet.

Gluten Sensitivity:  Some people have negative reactions to gluten, but may not necessarily have celiac disease. This is sometimes referred to as non-celiac gluten sensitivity, and estimates show that 18 million Americans live with this condition. Though those with sensitivity may experience similar symptoms to celiac disease, there is not the same autoimmune response and intestinal damage. Non-celiac gluten sensitivity is an innate immune response, as opposed to an adaptive immune response or allergic reaction. [5]

Wheat/Gluten allergies: There is a third kind of issue that may present in the same way as celiac disease but is altogether different. A wheat or gluten allergy is diagnosed by positive IgE or IgG assays (blood tests for Immunoglobulin E or G)[6]. Diagnosis is made through blood testing and an elimination diet. Additionally, some people might be sensitive to wheat only, but able to enjoy other gluten-containing grains like spelt or rye.

How to avoid gluten: If you want to avoid gluten, you must learn where gluten is naturally found, but also learn to recognize wheat-derivatives found in processed foods.

  • Know your allergies: whether you are just slightly allergic or diagnosed with celiac disease, know what you can and cannot eat and be mindful of it at all times.
  • ALWAYS read labels: processed foods, sauces, candies and more may contain wheat in various forms.
  • While dining out, you must work with servers and staff to ensure the safety of gluten-free preparations and be aware that cross-contamination may affect your meal.
  • Don't forget the hidden gluten found in soy sauce, beer, gravy and more (even in the curry at my local Thai restaurant!)

But don't fear: there are lots of ways to enjoy gluten free living with feeling like you have to sacrifice. Some of the foods that we eat everyday are already gluten-free: soups, salads, stir-frys with rice, corn tortilla chips, smoothies and more. Experiment with some new types of rice, fun and interesting ancient grains like millet and quinoa; learn to make healthy swaps with brown rice pasta instead of semolina (wheat) pasta. You may even find you like it better! And don't forget to seek out healthy inspiration: my favorite gluten-free bloggers are those that focus on the JOY of whole foods living rather than trying to rework all their favorite recipes with new flours. Some great gluten-freedom resources include:

What's your favorite gluten-free resource? How do you live gluten-free?

Please note: we're bloggers, not doctors. Please consult a licensed medical practitioner to diagnose, treat, cure or prevent and disease or symptoms.

[1] http://en.wikipedia.org/wiki/Gluten

[2] http://www.mnn.com/food/healthy-eating/stories/what-is-gluten

[3] http://www.celiaccentral.org/Celiac-Disease/21/

[4] http://glutenfreegirl.com/2011/05/symptoms-of-celiac-and-gluten-sensitivity/

[5] http://www.celiaccentral.org/non-celiac-gluten-sensitivity/introduction-and-definitions/

[6] From Wikipedia: IgE also plays an essential role in type I hypersensitivity which manifests various allergic diseases, such as allergic asthma, allergic rhinitis, food allergy, and some types of chronic urticaria and atopic dermatitis. IgE also plays a pivotal role in allergic conditions, such as anaphylactic reactions to certain drugs, bee stings, and antigen preparations used in specific desensitization immunotherapy.

[7] http://www.mayoclinic.com/health/gluten-free-diet/my01140

Posted:   |   Categories: ancient grains, gluten-free, healthy living, Living
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