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Friends of FitYaf - Ellen stays healthy with Crohn's disease and gluten & lactose intolerances

9/30/2013

3 Comments

 
I met Ellen in grad school, where we both did some pretty awesome regenerative medicine research.  With a lot more time on my hands (many moons ago), Ellen and I enjoyed sharing home-baked goods with the lab.  She is also the friend who took my to me very first group fitness class, which I talk about in "How I Became a Group Fitness Instructor", so in some ways, I have her to thank for my love of group fitness!!  Ellen has struggled with some dietary restrictions recently, but is happy and healthy and now a mom to a beautiful baby girl!  Read below to hear her story.
Friends of FitYaf - Ellen stays healthy with Crohn's disease and gluten & lactose intolerances
Ellen and I at a Biomaterials conference in Amsterdam (2008)
I’d been vegetarian for a long time and vegan for a few years when I was diagnosed with Crohn’s disease, an autoimmune disease which in my case affects the intestines. Sometimes the disease can be managed by dietary adjustments, so I kept a food diary and learned that in addition to being lactose intolerant (a non-issue with a vegan diet), I was also gluten intolerant. It was tough to come to terms with this new dietary restriction since I love my cupcakes and cookies, but I’ve been pleased to find that there are companies out there catering to diets like mine (shout out to BabyCakes and Liz Lovely for their yummy vegan gluten-free sweets!), and my husband and I work wonders in our own kitchen. Even with a very restricted diet, it’s not that hard to eat healthy and keep your diet interesting, too!

The Celiac Disease Foundation is a great resource about gluten-free diets. I now do a lot of label reading when we go grocery shopping, because gluten shows up in many unexpected places, such as soy sauce and Twizzlers! I’m also on the look-out for animal-derived ingredients like chicken fat that sneak into soups and seasoned rice, and gelatin in marshmallows and Skittles. Milk ingredients even creep into otherwise “safe” foods like flavored rice cakes. Luckily, since gluten and dairy are such common problem foods, they are usually listed in bold on food labels. I’ve also loosened up on the veganism, since sometimes it’s really nice to be able to eat convenience foods that might contain some egg (like gluten-free bread, bagels, and yes, cookies). Enough about the cookies though, the main things I focus on to stay healthy are probably similar to anyone else’s, with or without dietary restrictions: eating a variety of protein sources, veggies, fruits, and making sure I get enough calcium, iron, omega 3s, and vitamin B12. Since vitamin B12 is only found in animal sources, I take a supplement for that one, and a daily multivitamin.

Friends of FitYaf - Ellen stays healthy with Crohn's disease and gluten & lactose intolerances
Ellen and her baby girl

I recently had a delightful baby girl, and while I was pregnant I needed to add an iron supplement to my routine as well. Other than that, my usual eating habits (with an effort to get a little more protein and calcium, often via chocolate soymilk and fortified orange juice) were fine for pregnancy and breastfeeding! One interesting thing I learned from a nutritionist during my pregnancy, while trying to maximize my iron and calcium intake, is that these two minerals compete for absorbance in your body! So it was important for me to allow at least an hour between eating iron-rich foods and calcium-rich foods.
So what do I eat? At the grocery store, our staples include all sorts of vegetables (I usually eat them cooked since that keeps my Crohn’s happier), avocados, tomatoes, bananas, cherries, hummus, beans (chickpeas, black beans, refried beans, and lentils are my favorites), salsa, barbeque sauce, nutritional yeast, tofu, tempeh, veggie burgers, soy yogurt, peanut butter, rice, quinoa, gluten-free pasta, gluten-free pizza dough, almond cheese, almond milk, chocolate soymilk, cereal, and oatmeal. With these ingredients and an extensive spice collection, we cook a lot of great stuff, like pizza, tempeh tacos, cauliflower poppers, Indian and Thai curries, sweet potato roasties, rice and beans, burritos, roasted Brussels sprouts, soup… even macaroni and cheese is possible (and delicious) if you get creative! Going out to eat can be tricky. I usually need to check the menu beforehand, but rice-based cultures (Indian, Thai, Japanese, Chinese) are usually a good bet, as are natural foods-type restaurants and other hip places. While I can eat at lots of restaurants without incident, keep in mind that your friends with Celiac Disease can be so sensitive to gluten that they can’t even eat at restaurants that have gluten present in the kitchen!

I’m a believer that different diets work for different people – we all have different sensitivities. But I’ve made the most of what works for my body, and have felt great the last few years. Despite taking immune suppressants to help manage my Crohn’s, I haven’t had a cold in at least five years, so I must be doing something right!

Do you have any dietary restrictions? Are there any foods that have strong effects (positive or negative) on your health?

Although Ellen has taken a backseat to blogging since becoming a mom, you can check out some of her great recipes on her blog With a Little Luck.
3 Comments

FitYaf's healthy game-day & tailgating snacks

9/19/2013

1 Comment

 
Despite my days as drum major of my high school marching band and a dancer for a semi-professional football team, I'm not much of a fan of football.  I do, however, love any reason to get together with friends and family, so I've been known to put up with the actual game for social reasons.  Unfortunately, these gatherings tend to be accompanied by high-calorie food and drinks.  Below are some suggestions to turning around your tailgate and/or game-watching party.
FitYaf's healthy game-day & tailgating snacks
ahamodernliving.com

Grilled vegetables

You know that small window when grilling season and football season overlap? That is the perfect time to grill up some vegetables.  Try skewering them for easier handling (yes, skewering is a word, I looked it up).  Check out eatingwell.com for tips on how to grill veggies!
FitYaf's healthy game-day & tailgating snacks
bergen.com

Sweet potato salad

Replace your potato salad with this delicious sweet potato salad: mix together 2 cups  cooked sweet potatoes (cut into chunks), 1 medium apple (diced), ½ cup celery (diced), 1/4 cup  raisins, 1/4 cup chopped pistachios, ½-1 cup plain Greek yogurt.  Add seasoning to taste.
Picture
positivemed.com

Roasted pumpkin seeds

It's Fall (which I love), and it seems like every year there are more & more things to do with pumpkins.  But what do you do with the seeds?  Why not try roasting them with some garlic powder or your favorite seasoning?  They make a great snack and even better, did you know that just a quarter cup of toasted pumpkin seeds has 46% of your daily value of magnesium?  They are also  full of phytosterol, which are compounds that help reduce LDL cholesterol levels.
 
FitYaf's healthy game-day & tailgating snacks
hometownseeds.com

Edamame

You don't have to feel guilty about eating a whole bowl - edamame is high in protein (8 grams per ½ cup, PLUS 4 grams of fiber), making it an ideal choice for getting your daily protein. You can get them frozen in most grocery stores - just steam and toss with salt!
FitYaf's healthy game-day & tailgating snacks
glennys.com

Glenny's soy crisps

Forget the potato chips and Doritos - you can eat a half a bag of Glenny's Soy Crisps without guilt. You also get 5 grams of protein!  The are certainly crispy, but watch out for the sodium content - nearly triple that of ordinary potato chips, so maybe not the best choice for those watching their salt intake.
FitYaf's healthy game-day & tailgating snacks
popchips.com

Popchips

If soy crisps aren't your thing, go for all-natural Popchips.  They have no fake colors or preservatives and since they're popped, not fried, they have all of the flavor and less than half the fat of a fried chip. Plus they come in fun game-time flavors!
 
FitYaf's healthy game-day & tailgating snacks
thedish.restaurant.com

Guacamole

Next time you pick up a (baked) tortilla chip, go for the guacamole instead of the cheese dip. Unlike cheese dip, which is loaded with fat, sodium and artificial ingredients, guacamole is actually good for you!  Make your own fresh guacamole with avocados, tomatoes, minced onion, cilantro, lime juice and salt & pepper.  Add some Greek yogurt to make it creamy!
 
FitYaf's healthy game-day & tailgating snacks
sfappeal.com

Salted nuts

Although high in calories, nuts give you so much more bang for your buck than chips or pretzels in the "salty snack category", specifically pistachios.  Not only are pistachios a top pick for taste, but they're also packed with protein and fiber to keep you feeling fuller longer.  Plus, the shells offer a visual cue to help you eat less. In fact, people eat about 50% fewer in-shell pistachios compared with shelled pistachios and report feeling just as satisfied.
FitYaf's healthy game-day & tailgating snacks
carlagoldenwellness.com

Fruit salad

For those of you with a sweet tooth, fruit salad is a great choice!  Buy whatever is in season for the freshest fruit, cut it up and mix it together!  It's delicious and keeps you feeling full!
FitYaf's healthy game-day & tailgating snacks
perpetuallychic.com

Veggies and hummus

Skip the ranch dressing and dip your veggies in some hummus.  Made with low-fat, protein-packed chick peas, hummus is a healthy dip alternative.  Tribe Hummus is a great pick for its natural ingredients.  You can even go "all out" and serve up adorable veggie/hummus cups like the ladies at Perpetually Chic!

Healthy alternatives to fan favorites

Grilled buffalo "wings"

Swap wings for chicken tenders and you'll get more protein and fewer calories.  Serve them carrots and celery on the side too!  A tubful of takeout chicken wings can be up to 1,000 calories, but this guiltless version contains just over 200 calories.

Ultimate game-day chili

Winter's favorite companion never tasted so good!  You can save up to 100 calories a serving by switching to extra-lean ground beef. Your taste buds will never know the difference!

What's your favorite healthy game-day snack?
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Back to school - FitYaf's lessons in lunch-packing

9/11/2013

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Back to school - FitYaf's lessons in lunch-packing
Although I haven't been a student for over two years now, and I haven't taken classes in even longer, I still get a little bit of anxiety when I hear those words - BACK TO SCHOOL!  The anxiety quickly goes away once I remind myself that not only does this NOT apply to me, but MY summer goes all the way until the end of September. Plus, Fall is BY FAR my favorite season, so there's really nothing to worry about.  BUT, for all of you teachers and parents, back to school is REAL.

Goodbye to the schedule-less days of summer and hello to structure!  AND lunch packing!  The brown-bag lunch is certainly something most people associate with school, but you can save money and stay healthy & fit by packing your lunch as an adult too!

FitYaf's Lessons in Lunch-Packing

  1. Choose variety.  Think of lunch as a meal on a plate, with protein, complex carbs, fresh produce and a wholesome treat on the side (if you desire).  A bento-style container with separated food compartments allows you to pack a wide variety of foods in one reusable container.
  2. Choose color.  Different colored foods have different vitamins and minerals and thus different nutritional benefits. That's why many nutritionists will suggest keeping a wide variety of color in your diet.  Fruits and vegetables are a great place to start when adding color to your diet - try out some carrots, cucumbers, blueberries, cherry tomatoes and strawberries.
  3. Try unique combinations.  Sometimes lunch can just be boring.  Spice things up by combining things you wouldn't normally combine:  hummus & sugar snap peas, edamame salad with corn & tomatoes, apples or bananas with nut butter, greek yogurt & trail mix, nut butter wrapped in lettuce leaves with dried raisins or cranberries, vegetable sticks with dip (nut butter, plain yogurt), and fruit in mashed cottage cheese or yogurt.
  4. Protein is your friend.  Some of the biggest complaints about packed lunches is that they leave you feeling hungry. Stock up on protein and it will keep you feeling fuller longer and also help you avoid that afternoon slump!  Great protein sources for salads and sandwiches are grilled chicken and tuna, but don't forget that low fat dairy and beans (especially edamame) are gerat sources of protein too!
  5. Pack leftovers.  You probably put a lot more time into cooking a healthy dinner than you do choosing something for lunch.  Why not let that time well-spent carry over?  Dinner leftovers make GREAT lunches!
  6. Find what works and stick with it.  You might crave variety, but for me, I like to stick with what works.  I have a few go-to lunches that I like to pack and usually stick with them.  I know that they'll provide me with enough food to fuel my day and my workouts, I know they are a great source of lean protein and they ALWAYS include fruit, which I LOVE!
  7. Pack the night before.  This one I learned from my mom (who packed me a lunch every day for 12 years - thanks mom!).  If you're anything like me, you're running around all morning frantically getting ready to leave the house.  If I had to add packing a lunch to the list of things in the morning, I'm not sure it would get done, so I pack the night before - that way it's guaranteed (I just have to remember to bring it)!

What's FitYaf eating for lunch?

Between my Shakeology in the morning and my dinner at night, I'm not usually sitting down to a big lunch, but rather eating small meals throughout the day.  Here's a list of some of the things I'm often packing for my daytime eating:
  • Avocado egg salad
  • Tuna mixed with hummus and feta cheese
  • Low-fat string cheese
  • Cabot extra light sharp cheddar
  • FRUIT, FRUIT & MORE FRUIT (this can be fruit salad that I've cut up on the weekend or whole fruits)
  • Cashews
  • Pistachios
  • Dried apricots
  • Greek yogurt (typically plain mixed with cinnamon, but I do have the fruit kind every now and again)
  • Ham or turkey on Joesph's Lavash bread
Do you pack a lunch?  What do you pack?
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Your egg salad just got an upgrade!

7/11/2013

1 Comment

 
Growing up, I thought I hated avocado.  I didn't like it in my sushi (preferred cucumber instead), and I guess I never considered trying it any other way.  It turns out - I LOVE avocado, and I can't get enough.  I even want it in my sushi now!  Some people have gone as far as to claim the avocado is and "superfood" and one of the world's healthiest foods.  Besides guacamole, avocado can be used in so many ways (in salads, omelettes or even baked), but my favorite way to use avocado is instead of mayonnaise, especially in egg salad.  Check out my Avocado Egg Salad Recipe below using only three ingredients!
Your egg salad just got an upgrade!
Your egg salad just got an upgrade!
Your egg salad just got an upgrade!

Avocado Egg Salad Recipe

Ingredients for 2 servings:
1 ripe avocado (check out these tips for buying a ripe avocado)
12 hard-boiled eggs, yolks removed
3-6 oz. Plain, non-fat Greek Yogurt


Cut up your eggs whites and mix everything together.  You can add as much yogurt as you prefer for your desired consistency.  Enjoy it on a sandwich, on crackers, or even just with a spoon!


Nutritional information for 1 serving (when prepared with 6 oz. yogurt):
Calories - 347
Fat - 14.3 g
Carbs - 15.9 g
Protein - 42.6 g
Fiber - 7g


DID YOU SEE THAT?!  42.6 grams protein per serving and 7 grams of fiber!  And don't forget all of those nutrients too!


What's your favorite way to use avocado?
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Have you tried the Shakeology cleanse?

7/9/2013

3 Comments

 
Anyone who has spent more than 24 hours with me knows I LOVE my Shakeology.  I like most of the flavors, but by far my favorite is the chocolate.  It's great plain, but my favorite recipe is to use almond milk and add PB2.  I know having the same thing for breakfast isn't for everyone, but Shakeology offers some great short and long term benefits, so today, I'm going to share with you the Shakeology cleanse!
 
Shakeology Cleanse
Shakeology cleanse
The Shakeology® 3-Day Cleanse uses Shakeology® to help get the most nutrients as possible into your body using the fewest amounts of calories.  This cleanse has actually been called the “performance cleanse” because it was designed to be done in conjunction with a workout program.  Let's take a look at how this differs from other cleanses:

First of all, it's not a true cleanse. It's a calorie-restricted & nutrient-dense diet plan.  Traditional cleanses contain very few calories and nutrients.  Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet.  Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis.  They also contain a spiritual aspect.  This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end - swilling a strange concoction of lemons and maple syrup. 

The Shakeology cleanse is nothing like that.  Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day - it could be even more should you feel the need.  The point of this cleanse is not calorie restriction, per se - it's nutrient efficiency.  The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis.  

The most important thing to remember about the Shakeology® Cleanse is that the results you are after shouldn’t just be about weight-loss.  Although that will likely occur, the reasons you should complete it are to help get your body running more efficiently.


I want to try the Shakeology Cleanse!

How it works:

Your eating structure doesn't change - you still eat every few hours while you're awake.  Each meal should have a balance of proteins, carbohydrates, fats & fiber.  While you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high.  This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal.  Adding fruits and/or seeds (for fat and fiber) can and should be done as you see fit.  Ditto for your one solid meal - a salad.  As we all know from any salad bar, the definition of salad can be varied.  The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing).  Aside from that, you can add ingredients as necessary.  Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.  The goal of the Shakeology 3-Day Cleanse is to optimize your performance.  You want to eat enough to fuel your day AND your workout.  The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat.  You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.

What to drink:

Water, of course, is recommended in quantity.  This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis.  When your electrolytes are out of balance - the main problem we have is salt (you often retain water outside of your cells).  This situation, which is referred to as retaining water, is cured by drinking more water.  As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells.  So, oddly enough, you drink water to eliminate water retention.  Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse.  Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible.  Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead.  Just use only as needed, and don't use additives.  Eliminating sugar and chemicals is vital.  However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners.  Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset.  Coffee's acidic nature can heighten the effects in a negative way during your cleanse. 
Picture
Should/can I still workout during the cleanse?​
  • This depends on the individual - you will have less energy so you are going to need to plan accordingly.
  • I would suggest to try to do moderate-intermediate workouts and avoid strenuous activity for these 3 days.
  • If you do continue with strenuous workouts, you will need to add more food accordingly, but stay within the limits of the cleanse (lean protein, no dairy)
​​
What type of green tea should I use?​
  • Any unsweetened green tea will work, and it can be hot/cold.
​​
Can I put sweeteners in my green tea?​
  • Yes, my advice is to use Stevia.
​​
Can I do a 1-day or a 2-day cleanse instead of a 3-day?​
  • Yes, some people will see results in 1 or 2 days!
  • It is not recommended to do the cleanse for longer than 3 days.

​​What if I become really hungry during the cleanse, can I have an extra snack?​
  • Yes.  Try adding a banana or  a tablespoon of almond butter to your shake.
  • Other snack options to add are a whole apple or unsalted almonds to a meal or snack

I want to try the Shakeology cleanse!
I'm planning on starting this cleanse next week - have you ever tried a cleanse?
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This July 4th, CELEBRATE your independence from junk food!

7/4/2013

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I was SO excited to finally try the new Vanilla Shakeology and Beachbody did NOT disappoint!  The taste is AMAZING, but I'll have to figure out the ice/milk amounts to get it just right.  What I'm most excited about is to try new recipes with lots of fruit!  So let this be the first of MANY Shakeology recipes I hope to share with you.    This July 4th, CELEBRATE!


And don't forget - FREE shipping on orders of Vanilla Shakeology until July 7th.  Don't wait to SAVE!



What's your favorite Shakeology recipe?
Vanilla Shakeology recipe - Berry Works
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    Jillian [FitYaf]

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    To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional. 
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