Tuesday, November 30, 2010

Easiest Homemade Ice Cream

No dairy. No sugar. No additives. No nothing!
Just one singular ingredient makes sweet &
creamy soft-serve ice cream... bananas!

It couldn't be easier or healthier:

1) When bananas start to get some sweet brown spots, unpeel them, break them into pieces and put them in a ziploc bag in the freezer. Freeze over night.

2) Put frozen banana chunks in either a food processor or high speed blender (I use a HealthMaster) and blend until lumps are gone and bananas become a creamy consistency.

This was the first time I tried it and it was so good with just this basic recipe - if you can even call it a recipe. The bananas are the base for the creaminess and then you can build on it. Other options I'll try in the future: adding another fruit like strawberries, peaches or mangoes or a little cocoa powder to make chocolate. Some people also add a little honey or agave or vanilla. Try it! (Pictured on top of the ice cream are mini dairy-free organic chocolate chips by Enjoy Life).

Thank you to the kitchn for giving me this idea!

Saturday, November 27, 2010

FODMAPs?

Now you tell me?!?!?!? In my quest for IBS info and how to 'heal thyself', I'm just finding out about FODMAPs. It basically sums up a lot of what I've learned over the last several years; info that's on my Delicate Guts page.

Australian researchers have come up with this novel approach to treat IBS. Duh. They should have just asked me. They coined the term FODMAPs to describe a series of short-chain carbohydrates found in many common foods. The theory is that if you follow a special diet, avoiding foods containing FODMAPs, you'll alleviate the symptoms of IBS, Lactose & Fructose Intolerance/Malabsorption and other gastrointestinal disorders like Crohns, SIBO, Celiac disease, etc.

FODMAP is an acronym for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols. It's all the stuff that aggravates the heck out of your insides, wrapped up in one cute little name. Here's a link, I'll summarize:

Fermentable: degradable by bacteria yielding abdominal bloating & gas.
Oligosaccharides: include fructans and galactans like stachyose & raffinose.
Disaccharides: lactose
Monosaccharides: fructose
Polyols: all the sugar alcohols ending in "-ol"; sorbitol, mannitol, xylitol, erythritol, arabitol, glycol, glycerol, lactitol, ribitol, maltitol & isomalt.

Read my Delicate Guts page.

Books on the subject: Sue Shepherd's Low FODMAPs Diet books and Patsy Catsos' book; IBS-Free At Last! A Revolutionary New Step-by-Step Method for Those Who Have Tried Everything ~ Control IBS Symptoms by Limiting FODMAPs Carbohydrates in Your Diet. (I have not read these books).

Note to Self: Follow My Gut

Oops I did it again. Last night after picking my daughter up from an entire day out of manicures, lunching & Black Friday Mall-ing with her posse of camp friends, she and I decided to grab dinner; Thai food at Aja Noodle Company. Sometimes I wish I could be more like my 13 year old daughter. She recently got braces on her teeth and she knows she can only eat soft foods. She's been living on soups and she knew that's what she'd be ordering at the restaurant. She accepts it. She doesn't stray from it. She's a smart girl. She also only eats when she's hungry. When she's full, she pushes the plate away. She doesn't have echoes of, "There are children starving in third world nations," ringing in her head. Now, I'm a smart girl! Really, I am! And I know I've got so many digestive issues. Really, I do. But sometimes my brain chooses to completely ignore that and look 180 degrees the other way. As I looked over the menu and saw all kinds of savory dishes loaded with things I know my stomach can't handle, I knew I should just order some soup broth and a fresh spring roll and call it dinner. But I eat so blandly all the time that I just wanted something a little more fun; more adventurous. So, when the server came over, my evil twin took over, didn't miss a beat and ordered veggie pad thai. It was so good... for about 20 minutes. Why do I do this to myself? We went home and I was impaired for the rest of the night. All the churning makes me so tired too that all I wanted to do was go to sleep. Was there oil in the sauce? Probably. Was it the peanuts? Probably. Were there additives that I don't even know about? I haven't a clue except I should have known better than to order anything with more than 3 ingredients. #&!*@! I need a do over!

Note to self: Listen to my gut.
Acceptance: Restaurants are not my friend.
Mantra: Think more like my daughter.

Wednesday, November 24, 2010

Fudgy-ness Without Pudgy-ness

Fat-Free Brownies - A Chocoholifix
My daughter and I baked brownies from a fat free, all natural mix ~ No Pudge! Fudge Brownie Mix. The ingredients listed are: pure cane sugar, unbleached wheat flour, dutch cocoa, egg whites, cornstarch, wheat gluten, salt & baking soda. The instructions say to only add fat free vanilla yogurt, (no egg yolks or oil). Many lactose intolerants can tolerate yogurt but if you can't, you can sub applesauce, non-fat sour cream, silken tofu or soy yogurt in place of yogurt. We tried the original and cappucino flavored mixes and followed the recipe adding Light & Fit non-fat vanilla yogurt. The cappucino flavored ones contain coffee and have a mild coffee taste. We both agreed, though - we liked the original ones better. Brownies don't need any additional flavoring - why mess with perfection? (I think the added caffeine from the coffee was too much for me too). They bake up in 30 minutes and truly are fudgy, moist and delicious. You would never guess that they are fat-free. On the box is offered a single serve option where you can simply add 2 tbs of mix for every 1 tbs of non-fat yogurt and microwave for a minute to have a serving for one. This way you don't have to make the whole box and have them call your name with temptation as they rest on the kitchen counter. Love that! Two thumbs up for the No Pudge!

The bottom line: these are great tasting and are fat-free and can be made dairy free for those with lactose intolerance. Caution: cocoa powder's chock full o' stimulants (caffeine & theobromine) which are IBS aggravaters to some.

Monday, November 15, 2010

Anytime Breakfast

Breakfast is my favorite meal of the day, and I say, "break the rules!" Breakfast food is just as good at lunch, dinner or snack time - any time of day or night. I love going out for breakfast especially on Saturday & Sunday mornings. The atmosphere at the local diner (ok, I'll plug the Charbroil) on the weekend is friendly, casual & un-hurried. Everyone knows everyone in this small-ish town of Brighton and you're always guaranteed to see people you know - there's a lot of waving & chatting & air-kissing going on. (I'm still not used to it 16 years post my transplant from Long Island). But I know that like any meal, preparing food at home is usually healthier and safer on the insides. It's so hard to resist the home-fries & french toast & pancakes & syrups and all things buttery. But, when I think about how quickly it takes to eat yet how long the seismic aftershock to my body lasts, it makes it easier to decide to eat the right way that works for me.
Here's one of my favorite home breakfasts:

Eggwhite 'n Un-Chedda
Open-Faced Breakfast Sandwich

100% Liquid Pure Eggwhites
Daiya Cheddar Style Shreds (non-dairy/vegan)
Arnold Sandwich Thins
Canola cooking spray
Optional:
spinach
fakin' bacon (Lightlife Smart Bacon - veggie protein strips)

Pour 1/2 cup eggwhites (60 cal) into a pan sprayed with canola oil spray.
Sprinkle 1/8 cup Daiya Cheddar Shreds (45 cal) over the eggwhites.
(You can optionally add some fresh spinach)
Cook & fold into an omelette.
Cut omelette in half and place each half on a toasted half multi-grain Arnold Sandwich Thin (50 cal each half).

If you want to McMuffinize it, cook up some fakin' bacon; meat-free Lightlife Smart Bacon in the pan first; before you make the omelette & add that on top of the omelette and have it as a closed sandwich.

Note: Daiya dairy-free cheddar & mozzarella style shreds are the best tasting, most addicting non-cheeses I've ever tasted. Really. It's the crack of vegan cheeses. It melts & stretches like cheese and it really tastes good. It's organic and it has no soy, casein, lactose or gluten. It's great to use as a sub for cheese if you're lactose intolerant, BUT be aware that it does contain fat (not much different from regular cheese) but in this case the fat comes from safflower & coconut oils instead of milk. All fats are IBS triggers so try this product in small quantities to see if you can handle it.

Note: I use Wegmans brand 100% pure liquid eggwhites and canola oil cooking spray. 



Sunday, November 14, 2010

Lactose Intolerance Page

Living with IBS &/or Lactose Intolerance
You may suffer from one or the other or both - there are many overlaps.  Once you learn your triggers and to avoid them you will feel so much better!  Understanding your own body and what makes it tick can change your life.  It changed mine.

People with lactose intolerance cannot metabolize lactose (the sugar found in milk & other dairy products) properly.  They lack lactase, an enzyme (produced in the small intestine) required in the digestive system to break down lactose.
Symptoms: excessive gas, bloating, diarrhea, abdominal pain, nausea and sometimes dehydration.

The bottom line: THERE ARE NO DO'S ONLY DONT'S!  This one's easy. Avoid foods with lactose!!!  Stay away!!

Foods Containing Lactose
milk
cream
butter
ice cream
sour cream
cheese and cheese culture
milk chocolate
(pure chocolate, with high cocoa aka cacao, content, doesn't contain lactose i.e. cocoa powder, bakers chocolate & cocoa butter.  Cocoa butter is not butter, it's vegetarian; the fat extract of the cocoa bean)
yogurt: some people can tolerate yogurt because it's got cultures that produce lactase to digest the lactose.
frozen yogurt: once yogurt is frozen though, it loses the cultures, so frozen yogurt will cause the same reaction as ice cream
bread and other baked goods
frozen products with breading, like french fries
candies
instant potatoes, breakfast drinks & soups
seasoning mixes
liquid & powdered milk-based meal replacements
margarine
powdered & liquid coffee creamers
non-dairy whipped toppings
potato chips, corn chips and other processed snacks
processed breakfast foods like cereals, donuts, waffles, pancakes
processed meats like bacon, lunch meats (cold cuts), hot dogs
(kosher cold cuts do not contain lactose)
protein powders, meal replacement powders, protein bars
salad dressings, tartar sauce
mixes for pancakes, biscuits & waffles

Note: Lactose is not only in dairy products!!! Lactose and milk are not synonymous!  Lactose is a type of sugar! It is very sneaky and stealthily hides in lots of things you never thought it would.  Lactose hides in many prepared foods and  many medications - prescription & over-the-counter  so read those labels! 

Watch words:  Read labels!  Watch out for products that list these as ingredients -
milk, lactose, whey, whey solids, whey protein, curds, milk by-products, dry milk solids, dairy solids, cream, non-fat dry milk powder, casein, sodium caseinate, ammonium  caseinate, calcium caseinate, potassium caseinate, caramel.

Some products labeled "non-dairy" may actually include ingredients derived from milk and contain lactose such as: powdered coffee creamer & whipped toppings.

Not everything starting with LACT means it has lactose. Lactalbumin, lactoglobulin & lactoferrin are whey/milk proteins and don't have lactose but people with a milk allergy should stay away from them.  (Milk protein is not the same thing as milk sugar (lactose) and milk allergy is not the same thing as lactose intolerance.) Lactylate, lactic acid, lactate do not contain lactose.
Check The Allergy Site for info on milk allergies/intolerances. (theallergysite.co.uk/dairy.html)

Loaded Smoothies logo

Important Notes so Pay Attention!:
Most people in general are sensitive to some or all of the following sugars (in addition to lactose), so those with IBS & LI should be especially careful with them:


* Raffinose - in beans (ex: chick peas & hummus, kidney beans, lentils), cabbage, brussel sprouts, broccoli, asparagus, other veggies & whole grains.  It is sometimes known as melitose.

* Stachyose - in greenbeans, soybeans & other beans.

* Other Fructans -  artichokes, leeks, onions, garlic

* Soy contains 2 hard-to-digest-sugar compounds - raffinose + stachyose!  Lots of dairy subs are made with soy so be careful - you may also have a soy sensitivity!

* Fructose - in agave, honey, high fructose corn syrup, naturally in stone fruits (plums, apricots, cherries, peaches), apples, pears, grapes, artichokes, asparagus, watermelon, dried fruits (prunes, raisins, figs), onions, leeks, wheat, fruit juices & jams, sodas & sweet wine, foods with sorbitol and other polyols.

* Sweeteners: Sugar Alcohols a.k.a. Polyols, derived from plants are low digestible carbohydrates which means they are only partly absorbed during digestion.  That's a good thing in terms of not spiking your blood sugar but it makes them a trigger for intestinal problems.  Commonly added to foods because they have a lower calorie content and lower glycemic index than sugar (sucrose). They're used in lots of foods labeled, "sugar free".

They may cause SEVERE diarrhea, bloating and intestinal discomfort! 
 Read labels!
Sorbitol
Isomalt
Xylitol
Maltitol
Mannitol
Lactitol
Erythritol - Different from other sugar alcohols because it has a greater absorption rate so it causes less intestinal distress.
Hydrogenated Starch Hydrolysates- sometimes listed as maltitol, hydrogenated glucose syrup or HSH)

Artificial sweeteners: aspartame (NutraSweet & Equal), saccharin (Sweet'N Low), sucralose (Splenda).  Truvia made from stevia & erythritol seems to be better tolerated for IBS.

(Also avoid Carrageenan - (not a sugar) Some people are triggered by this food additive used as a thickener in ice cream, yogurt, cottage cheese & other processed foods including soy milk).

FYI - all of these sugars cause bloating & gas & other GI discomfort because foods that contain them cannot be digested by enzymes in the stomach or small intestines so they are not broken down until they make their way all the way to the large intestines where they are finally broken down, by bacteria, creating carbon dioxide, hydrogen and methane aka gas.  (Most people have a hard time digesting these other sugars.) It's not pretty but someone's gotta tell you the gaseous stinkin' truth!



Resources
Johns Hopkins overview of LI



I.B.S Page (Irritable Bowel Syndrome)

Living with IBS &/or Lactose Intolerance
You may suffer from one or the other or both - there are many overlaps.  Once you learn your triggers and to avoid them you will feel so much better!  Understanding your own body and what makes it tick can change your life.  It changed mine.


To live comfortably with IBS (Irritable Bowel Syndrome also known as Spastic Colon) you have to understand what you can and can't eat. Otherwise, you may as well give up the social life, huge mortgage & newly modeled kitchen & sunken great room & take up residence with a cell phone & laptop in a cozy, comfortable bathroom for one.

The DO's & DON'Ts:
Very simply, if you've got IBS,
SOLUABLE FIBER IS MORE EASILY DIGESTED.
INSOLUABLE FIBER and FAT 
DO NOT DIGEST EASILY AT ALL!!! 
Everyone is different so try foods in small quantities to get to know your body and how it reacts to different foods.  It's so complicated and frustrating because to be a healthy, thriving person, giving up all insoluable fiber & fat is not realistically possible.  You have to find YOUR balance and what works best for you and your body.
Below is a general guideline:

The Good - Soluable Fiber Foods           The Bad - Insoluable Fiber Foods
rice                                                                whole wheat, wheat bran
pasta                                                             melon, dates, prunes
oatmeal                                                          seeds & nuts
barley                                                             granola
French bread                                                  popcorn
sourdough                                                      cherry, pineapple, peach, nectarine
rice cereal                                                       apricot, pear, apple, berries, grapes
flour tortilla                                                      corn, eggplant
soy (some are soy-sensitive)                          garlic
quinoa                                                             peas - snap peas & snow peas
cornmeal                                                          green beans, lentils, celery
potato                                                              peppers, cabbage, brussel sprouts
carrot                                                               broccoli, cauliflower
sweet potato                                                    tomato, cucumber, sprouts
turnip                                                               citrus fruit & juice
rutabaga                                                          onions, leeks, scallions, shallots
parsnip                                                             rhubarb, figs
beet                                                             *insoluable fiber only comes from
squash                                                              plants, not animals.
pumpkin                                              
mushroom                                          
avocado (but has fat)
banana               
applesauce         
mango
papaya                                           .

The Ugly - Dangerous Trigger Foods - Ultra Bad No No's - AVOID! AVOID! AVOID!
FAT is the #1 offender & hugest digestive tract stimulant!, red meat, dark meat & skin of poultry, dairy, egg yolk, french fries and anything fried, shortening, margarine, mayo, dressings, Cool Whip, milk chocolate, coconut, olives, nuts, chips, baked goods, coffee (regular & decaf), caffeine, cocoa (it has stimulants: theobromine & caffeine), alcohol, carbonated beverages, MSG, all oils, raw veggies.  JUST SAY NO!

Helpful Hints:
* Soluable fiber should be the only thing you eat on an empty stomach.
* Never eat insoluable fiber on an empty stomach!
* Eat insoluable fiber sparingly and always with other soluable fiber food.
* Remove the toughest insoluable fiber wherever possible:
  - Fruits are easier to digest if the skin is peeled.
  - Vegetables are easier to digest if they're peeled & un-seeded, cooked, mashed, pureed, etc.
 
What causes IBS?
The medical answer: A highly abnormal gastrocolic reflex.
The gastrocolic reflex is a reflex in which the act of eating stimulates movement in the gastrointestinal tract. IBS is caused by deviations in normal gastrocolic reflex muscle contractions.  HUH? 
The "IBS for Dummies" answer: The digestive tract doesn't work how it's supposed to. There is an abnormality in the way the intestinal muscles contract. The colons of people with IBS have significantly more violent and prolonged contractions (which leads to diarrhea) or almost no contractions at all (which leads to constipation), usually both reactions alternately occur. That's the fun part.

The bottom line: Eating large meals or meals high in fat or insoluable fiber can increase the stimulation of this reflex and result in stronger intestinal contractions which = PAIN and a lot of bathroom reading time.  So do the opposite!  Eat smaller meals, lower in fat.
 
Symptoms
Recurring lower abdominal pain which seems like spasms or cramping (from the mild to the excruciating) associated with altered bowel motility (diarrhea, constipation or both).  Attacks may strike suddenly and at any time.  Gas and/or bloating are common, dehydration may occur. It can sometimes take a couple of days to get back to normal after an attack.  There is no cure but it can be controlled.

The bottom line: To avoid the pain & suffering we endure, the idea is to keep the colon calm by eating more soluable foods;  (in other words, foods that don't need a lot of breaking down causing the colon to work harder) and avoiding foods that are GI tract stimulants (like insoluable fiber & fat).  Eat smaller amounts of food at a time.  IBS colons just can't handle it!

What Helps?  In addition to eating the IBS way, drinking warm/hot water or hot caffeine-free teas such as fennel or peppermint tend to help digestion.  My gastroenterologist gave me a prescription for Levsin which I never filled.  It's supposed to relax the colon so it doesn't go into spasm.  I told him I'm not into taking medication but he suggested then, that I only take it in emergency situations, like if I knew I was going to a restaurant where it would be difficult to find something that wouldn't trigger my IBS.  Side effects include drowsiness so I never got the pills... but this is not a bad idea if you need it.

Important Notes so Pay Attention!:Most people in general are sensitive to some or all of the following sugars (in addition to lactose), so those with IBS & LI should be especially careful with them:


* Raffinose - in beans (ex: chick peas & hummus, kidney beans, lentils), cabbage, brussel sprouts, broccoli, asparagus, other veggies & whole grains.  It is sometimes known as melitose.

* Stachyose - in greenbeans, soybeans & other beans.

* Other Fructans -  artichokes, leeks, onions, garlic

* Soy contains 2 hard-to-digest-sugar compounds - raffinose + stachyose!  Lots of dairy subs are made with soy so be careful - you may also have a soy sensitivity!

* Fructose - in agave, honey, high fructose corn syrup, naturally in stone fruits (plums, apricots, cherries, peaches), apples, pears, grapes, artichokes, asparagus, watermelon, dried fruits (prunes, raisins, figs), onions, leeks, wheat, fruit juices & jams, sodas & sweet wine, foods with sorbitol and other polyols.

* Sweeteners: Sugar Alcohols a.k.a. Polyols, derived from plants are low digestible carbohydrates which means they are only partly absorbed during digestion.  That's a good thing in terms of not spiking your blood sugar but it makes them a trigger for intestinal problems.  Commonly added to foods because they have a lower calorie content and lower glycemic index than sugar (sucrose). They're used in lots of foods labeled, "sugar free".
They may cause SEVERE diarrhea, bloating and intestinal discomfort! 
 Read labels!
Sorbitol
Isomalt
Xylitol
Maltitol
Mannitol
Lactitol
Erythritol - Different from other sugar alcohols because it has a greater absorption rate so it causes less intestinal distress.
Hydrogenated Starch Hydrolysates- sometimes listed as maltitol, hydrogenated glucose syrup or HSH)

Artificial sweeteners: aspartame (NutraSweet & Equal), saccharin (Sweet'N Low), sucralose (Splenda).  Truvia made from stevia & erythritol seems to be better tolerated for IBS.

(Also avoid Carrageenan - (not a sugar) Some people are triggered by this food additive used as a thickener in ice cream, yogurt, cottage cheese & other processed foods including soy milk).

FYI - all of these sugars cause bloating & gas & other GI discomfort because foods that contain them cannot be digested by enzymes in the stomach or small intestines so they are not broken down until they make their way all the way to the large intestines where they are finally broken down, by bacteria, creating carbon dioxide, hydrogen and methane aka gas.  (Most people have a hard time digesting these other sugars.) It's not pretty but someone's gotta tell you the gaseous stinkin' truth!


Resources
Johns Hopkins overview of IBS
Very helpful website: Helpforibs.com
Very helpful book: Eating for IBS by Heather Von Vorous

Sunday, November 7, 2010

The Most Mispronounced But Superior Staple

Quinoa (say it with me, KEEN-wah), is one of the super heroes of food; a super food, deserving of flying with a red cape and bright red "S" on it's chest... or... er..."Q". Native to the highlands of the South American Andes, it's been known as "The Mother Grain" and the "Gold of the Incas", who saw its sacred value in increasing the strength and stamina of Incan tribal warriors and sustaining their empire. It looks, cooks and acts like a grain but like all super heroes it's got a secret identity. It's actually a seed, rich in amino acids, considered to be a complete protein because it includes all 9 essential amino acids. For those who don't eat meat, quinoa is a great source of protein. Use it as a side dish or a meal. Hot, as a cereal, side dish or in soups, casseroles & stews. Cold, as a salad/side dish. It cooks up similar in texture to couscous or rice and has a light nutty flavor.
Note: always rinse quinoa before cooking to remove any saponin; its bitter natural coating.

The bottom line: Great source of protein & other nutrients, easy on the stomach, versatile in cooking, cooks in 15 minutes.

Basic Quinoa
Rinse 1 cup of quinoa with water in a finely meshed strainer
Add the quinoa to 2 cups of water in a saucepan and bring to a boil.
Reduce heat & simmer until water is absorbed - about 15 minutes.
Fluff it up with a fork
Quinoa with Toasted Walnuts & Craisins
First, make basic quinoa recipe with 1 cup quinoa & 2 cups water.
While cooked quinoa is still hot stir in about 3/4 cup Earth Balance natural buttery spread.
Add 3/4 cup toasted, chopped or pulverized walnuts & 1/4 cup craisins (dried cranberries). Tastes great hot or cold.
Note: grind up the walnuts to make them more digestible if you've got IBS.

Note: I use Arrowhead Mills Organic Quinoa


I Want My Chocolate Chip Cookies!

Who doesn't love chocolate chip cookies? But for the most delicate of stomachs, traditional buttery Toll House cookies are as good as poison. Seriously, they might as well be labeled with an evil skull & cross-bones. I need my cookie fix though!! I'm a true cake/cookie-aholic and I knew I had to come up with something that gave me less guilt and was safe and easy on me 3 hours after eating. So I did some experimenting and came up with a recipe that works. I use subs for sugar, butter & white flour and the chocolate is dairy-free. It took a little getting used to the whole wheat flour taste, but the cookies taste great - even my kids and their friends like them.

Carole's Chocolate Chip Cookies
non-dairy, no white flour or sugar and the kids really like them!
Recipe makes 6 dozen small cookies

What You Need
2 1/4 cups all purpose whole wheat flour
1 tsp baking soda
1 tsp salt
1 cup softened Earth Balance natural buttery spread
3/4 cup granulated no-calorie Truvia* (15 packets)
1/2 cup Ideal Brown* no calorie sweetener
1 tsp vanilla extract
2 eggs or egg whites
1/2 cup water
1 12 oz package semi-sweet non-dairy chocolate chips (I like Enjoy Life brand)

The Process
Preheat oven to 375.
Combine flour, baking soda, salt, Truvia & Ideal Brown in a bowl.
In a mixing bowl, beat Earth Balance & vanilla until creamy.
Add eggs & beat.
Add water & beat.
Gradually add the dry mixture to the wet mixture, mixing between additions.
Stir in chocolate chips.
Place on shiny ungreased baking sheet in small rounded amounts.
Bake for 6-7 minutes. They'll be soft but that's ok.
Remove cookies from baking sheet & let cool.

The bottom line: You get to eat chocolate chip cookies with a lot less guilt and your insides will not rebel against you.

*Note: Truvia and Ideal Brown are artificial sweeteners used to keep the calories & rise in blood sugar down. Ideal Brown contains xylitol which can be an IBS trigger. If you're sensitive to it you can leave it out and use more of the Truvia instead. Truvia is made with stevia & erythritol which is less of an intestinal irritant.

p.s. Ghiradelli makes milk-free chocolate chips too and many brands of dark chocolate chips contain no dairy.

Fat 411

Get the Fat 411: Knowing Your Fats: American Heart Association - heart.org.

Saturated fat is what causes high cholesterol. Not only that, but if you've got IBS, these fats are a bitch to digest! STEP AWAY FROM THE "BAD FAT"!!! See my Delicate Guts page.

The bad guys: saturated fats - foods from animals like beef (& beef fat), lamb, pork, veal, poultry fat, eggs, butter, cream, milk, cheeses, and other dairy products made from whole and 2% milk and oils like coconut & palm. Trans fats - partially hydrogenated vegetable oils, commercial baked goods like crackers, cookies & cakes, fried foods, shortening & margarine.

The bottom line: Limit your fat intake!! If you're going to have fat in your diet, and we all need some, make it the "good" kinds, a.k.a. polyunsaturated and monounsaturated fats & omega-3s, found in: cold-water fish like salmon, trout, herring; nuts like almonds & walnuts; seeds, olives, avocados, & oils from plants like soybean, safflower, canola, olive, peanut, flaxseed, & sunflower.

Note: All fats are triggers for IBS so be careful! For me, the "bad fats" are much more difficult to digest - more like impossible - but I have to be careful with "good fats" like nuts and oils especially. I'm usually ok with fish. I don't cook anything in oil. If I cook anything in a pan on top of the stove, it's with canola oil spray, never full-on oil. If I'm roasting vegetables in the oven, I use an olive oil mister so there's just a mist of oil coating instead of having the vegetables sit in an oil bath. View my Delicate Guts page.
(photo credit unknown: Elphaba & Glinda, Wicked the musical)

Saturday, November 6, 2010

This Cream is Completely Nuts

Borrowed from Tal Ronnen, author of The Conscious Cook - talronnen.com.

Cashew cream is a vegan-chef staple that stands in for dairy in a variety of ways. In the raw food world, where it originated, it's used in lots of desserts. When you cook with it, though, it can be so much more - from cheese filling in ravioli to heavy cream in soups. It can be stored 2 t0 3 days in the refrigerator and can be frozen for up to 6 months (although after it's defrosted it can be a bit lumpy so it's good to give it a spin in the blender to smooth it out before using it).

The trick when making cashew cream is to use raw cashews. They have no flavor of their own; they're just a vessel for fat and creaminess. (It's the roasting that brings out the familiar sweetness in cashews.) Because it has a nice fat content, cashew cream reduces in a pan even faster than heavy cream. Soy milk, which some people use in vegan cooking, has no fat, so it doesn't reduce into a thick sauce - it's really not an alternative.

Cashew Cream
2 cups whole raw cashews rinsed well under cold water.
Put the cashews in a bowl and add cold water to cover them. Cover the bowl and refrigerate overnight.
Drain the cashews and rinse under cold water. Place them in a blender with enough cold water to cover them by 1 inch.
Blend on high for several minutes until very smooth. (A high speed mixer works best - Ronnen uses a VitaMix, I use a Living Well HealthMaster, but a regular blender should work ok). To make a thicker cashew cream, reduce the amount of water when they are placed in the blender so that the water just slightly covers the cashews. I make a batch and then freeze it into several small containers & defrost as needed.

The bottom line in a nutshell:
Nuts, when pulverized, rather than whole, are easier to digest for those with IBS.
Nuts are mostly a monounsaturated fat; "good fat".
Milk, cream, cheese & butter (dairy), used to make cream sauces, are saturated fats; "bad fats".
Cashew cream is non-dairy.

A Cozy Hot Drink

I love eggnog but, unfortunately that creamy, delicious decadence does not love me back. Sigh. Every year around the holidays I approach the dairy case and stare at the perfectly neat rows of festive garland or snowflake adorned eggnog cartons. I used to break down and bring home just one small carton labeled from the local Pittsford dairy and savor it for as many days as I could. I'd heat it up and just melt inside. BUT... I always paid the price - pain & suffering & lots of bathroom reading time, not to mention the mucho calories & fat.

Finally, I came up with an equally loveable, creamy, muggable drink to warm your insides on a cold night. It's got no egg, nor nog for that matter, but it's delicious and I no longer miss that thick, heavy, fattening holiday drink!

Hot Blue Diamond
Heat up a cup of vanilla unsweetened organic almond milk. (I love Blue Diamond Almond Breeze)
Add a packet of no-calorie Truvia.
Sprinkle with cinnamon & nutmeg. Stir.
Sip slowly with feet up on the comfy couch ... and melt.

The bottom line: This is only 40 calories for an 8oz cup! Eggnog is made from milk, cream, sugar & eggs. A 1 cup serving of Organic Valley eggnog is 360 calories & loaded with fat & sugar. A little FYI - just because something is made with organic ingredients does not mean it is low fat or low calorie!

10 Worst Foods for Your Stomach

Original article is from AOL Health at http://www.aolhealth.com/2011/03/21/10-worst-foods-for-your-stomach/

If you think you're the only one who suffers from belching, stomach bloating and abdominal discomfort on a regular basis, think again: The most current statistics from the Center for Disease Control and Prevention state that the average number of annual visits to physician offices and hospitals regarding digestive system conditions total 42.2 million. And according to the American College of Gastroenterology, more than 95 million Americans suffer from poor digestion.

The common culprits for digestive issues are cooked food, since heat destroys the natural enzymes found in raw foods that aid in digestion, and aging, due to a decline in enzyme production of about 13 percent with each passing decade, said Dr. Steven Lamm, a board-certified internist and faculty member at the NYU Medical Center.

While those who suffer from irritable bowel syndrome, heartburn, acid reflux (also known as gastroesophageal reflux disease) or an ulcer will have various reactions to different foods and drinks, experts agree the following 10 items are likely to irritate one of more of these tummy-related conditions.

Stomach-sensitive food: mint
Why it can affect you: While peppermint has numerous benefits, including aiding in digestive issues, it can also have the reverse effect and increase heartburn symptoms, Dr. Gerald Ashton Isenberg, who works in the gastroenterology department at UH Case Medical Center in Cleveland, Ohio, told AOL Health. "Mint increases the chance of acid reflux because it relaxes the lower esophageal sphincter, a muscle that is located at the end of the esophagus, allowing acid from the stomach to back up into the food pipe," he explained. Keep in mind this holds true for anything that contains mint, such as peppermint tea and even peppermint gum and breath mints.

Stomach-sensitive food: sodas and fruit juices
Why they can affect you: According to Dr. Jacob Teitelbaum medical director of the Fibromyalgia and Fatigue Centers, both of these beverages contain a whopping 3/4 teaspoon of sugar per ounce. "Many people have heard of lactose intolerance, but fructose intolerance is another major cause of IBS," he told AOL Health. He further explained that as many as 30 percent of adults have fructose malabsorption, meaning their bodies can absorb less than 25 grams of fructose (six spoons) at a time. "Whatever the body cannot absorb acts like a sponge by sucking water into your gut while triggering unhealthy infections in the colon."

Stomach-sensitive food: beans
Why they can affect you: Beans can produce intestinal gas because they contain oligosaccharide, a type of complex sugar comprised of large molecules too big for the small intestine. In addition, the body cannot break down this complex sugar because it lacks the enzyme to do so.

Stomach-sensitive food: coffee
Why it can affect you: Teitelbaum said that the acids in coffee can irritate the stomach lining, which can cause excessive production of hydrochloric acid, leading to indigestion and reflux, especially for those with ulcers or who are prone to heartburn. Sorry, java lovers, decaf contains the same acids and will result in the same reaction. To satisfying your coffee craving, Teitelbaum suggested drinking one cup of licorice tea a day, which has been known to soothe the stomach and treat ulcers.

Stomach-sensitive food: broccoli
Why it can affect you: Registered dietitian Katherine Brooking told AOL Health that broccoli is a gas-producing veggie that may cause stomach issues for those who deal with IBS. Broccoli is placed in the category of soluble fiber, a type of fiber that doesn't break down until it reaches the large intestine, where digestion causes gas. Plus, broccoli contains a small amount of raffinose, a complex sugar that produces gas, which is also found in beans.

Stomach-sensitive food: tomatoes
Why they can affect you: "Tomatoes can be an esophageal irritant, bringing about symptoms of acid reflux, heartburn or making heartburn worse," said Isenberg. This juicy red fruit is highly acidic, which, in turn, stimulates the production of extra digestive acids in the stomach. As a result, these acids can creep back up the esophagus, aggravating a sensitive esophagus or further damaging the lining of the esophagus. Tomato-based foods, such as marinara sauce, pizza sauce and salsa, fall under this umbrella, as well.

Stomach-sensitive food: milk-based products
Why they can affect you: According to the U.S. Department of Health and Human Services, an estimated 30 to 50 million American adults are lactose intolerant. "We are the only species that continues to drink milk after weaning, and many people lose the ability to digest lactose -- the milk sugar -- as they grow into adulthood," said Teitelbaum. Lactose intolerance is caused by a deficiency of the enzyme lactase, which is produced by the cells lining the small intestine, stated the National Digestive Diseases Information Clearinghouse, a service of the National Institute of Diabetes and Digestive and Kidney Diseases. "So any lactose you don't digest becomes party food for the gut bacteria, and they say 'thank you' by making a lot of gas," said Teitelbaum. Substituting "real" milk, ice cream and cheese for dairy products labeled lactose free should ease this problem, along with choosing milk that contains lactase and hard cheese, since it naturally contains less lactose than soft cheese.

Stomach-sensitive food: fatty foods
Why they can affect you: Foods high in fat, including fried foods, can increase symptoms of acid reflex and IBS, said Brooking. The reason: Fatty foods take longer to break down in the body, so they remain in the stomach for an extended period of time. As a result, the body automatically produces extra stomach acid in order to aid in digestion. Keep in mind that overeating (in general) will also cause a delay in digestion and will stimulate the stomach to secrete more acid.

Stomach-sensitive food: iced drinks (with meals)
Why they can affect you: Teitelbaum explained that indigestion isn't typically caused by too much stomach acid but more often by the lack of it. "Digestion relies largely on stomach acid and digestive enzymes," he said. "Your digestive enzymes work best at 98.6 degrees -- and ice-cold drinks can inactivate them, causing indigestion." He advised drinking something hot (like tea or hot water with lemon) when you're dining and snacking and saving the cold drinks for in between mealtimes.

Stomach-sensitive food: chocolate
Why it can affect you: Last (and certainly least) is the beloved, dark, any-time-of-day treat. While chocolate has been proven to have health benefits, including improved cardiovascular health and reduced risk of stroke, it can also cause indigestion and heartburn. "Chocolate contains concentrations of theobromine, a compound that occurs naturally in many plants such as cocoa, tea and coffee plants," stated Lamm. "And this compound has the ability to relax the esophageal sphincter muscle, letting stomach acid squirt up into the esophagus." Chocolate also contains caffeine, another agent that encourages the stomach to produce excess acid.