Healthy Byte: Eating Healthy – It’s Not What You Think

NOTE: I’ve found that there’s a lot of misconceptions out there of what eating healthy looks like. Eating healthy in a way that can be maintained for the rest of your life is not about deprivation or writing off entire food groups at a time. Rather it’s trying to find the healthiest alternatives to what you like. At least that is my approach 4 years in weight loss maintenance.

(Photo: Getty Images/ Lauren Ahn)

Want to make your diet the picture of health ? Just follow some simple guidelines, conceived by registered dietitian Isabel Smith, to keep your meals, snacks, and treats (yes, ~*TrEaTs~*!) as healthy as can be:

(Photo: Lauren Ahn)

To make it even easier to clean up your diet, here are some stupid-simple recipes to get you through the day — just pin or screenshot them to reference the next time you’re hungry for…

Breakfast:

 (Photo: Lauren Ahn)

A Snack:

(Photo: Lauren Ahn)

Lunch:

(Photo: Lauren Ahn)

Dinner:

(Photo: Lauren Ahn)

A Treat:

(Photo: Lauren Ahn)

Originally Posted HERE

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Healthy Byte: Not All Fruits & Veggies are Good for You

You’ve heard it many times before: To maintain a healthy weight, exercise regularly and eat more fruits and vegetables.

But new research has found that when it comes to weight loss, not all fruits and vegetables are created equal.

A Harvard study of more than 133,000 people published in the journal PLOS Medicine found that some starchy fruits and vegetables can actually make people gain weight over time.

For the study, researchers analyzed the changes that men and women in the U.S. made in their fruit and vegetable intake over 24 years, as reported in previously conducted dietary questionnaires and self-reported changes in weight. Scientists specifically analyzed several four-year periods for their findings.

What they discovered, after adjusting for changes in other lifestyle habits such as smoking and exercise: People who ate more fruits and several types of vegetables lost an average of half a pound over four years for each daily serving of fruit and a quarter of a pound for every serving of vegetables.

But those who ate starchy vegetables like peas and potatoes actually gained weight. Corn was the biggest offender — people who ate it regularly gained an average of two pounds over four years. Here’s a breakdown of some of their findings:

Vegetables that cause weight gain:

  • Corn (2.04 pound weight gain)
  • Peas (1.13 pound weight gain)
  • Potatoes (0.74 pound weight gain)
  • Cabbage (0.4 pound weight gain)

Fruits and vegetables that help with weight loss: 

  • Berries (1.11 pound weight loss)
  • Apples (1.24 pound weight loss)
  • Pears (1.24 pound weight loss)
  • Cauliflower (1.37 pound weight loss)
  • Lettuce (0.52 pound weight loss)

While it sounds shocking that you can actually gain weight while eating your vegetables, Samuel Accardi, lead dietitian for nutrition intelligence company Mind Plus Matter, tells Yahoo Health that he isn’t surprised.

Why? Starchy vegetables have a high glycemic index, which can raise your body’s blood glucose.

When your blood glucose levels increase, your pancreas secrets insulin to bringdown your blood sugar, he explains. This can result in a sharp drop in your blood glucose levels a few hours after eating, leaving you with stronger feelings of hunger more quickly than if you had eaten foods with a lower .

As a result, you may end up eating more than you would have otherwise.

The study verifies the link: Researchers found that higher-fiber vegetables with a lower glycemic load, such as broccoli and Brussels sprouts, had a stronger relationship with weight loss than lower-fiber, higher-glycemic-load vegetables, like carrots and cabbage. As for fruits, berries, prunes, raisins, grapes, grapefruit, apples, and pears had the strongest links to weight loss.

There’s also a more simple explanation, Alissa Rumsey, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells Yahoo Health: Starchier vegetables typically contain more calories than those that aren’t starchy.

Should we avoid starchy vegetables altogether? Maybe.

Rumsey points out that the study found that eating more fruits and vegetables (no matter what type) caused a decrease in weight. But eating a lot of starchy vegetables won’t help. “The portions have to be more controlled, as they contain more calories than the nonstarchy vegetables,” says Rumsey.

She recommends having no more than one serving (½ to one cup) of starchy vegetables a day.

Clearly, there are much worse foods you can eat than peas, corn, and potatoes — all of which contain some important vitamins and nutrients. Accardi also advises eating starchy vegetables in moderation if you’re trying to manage your weight.

And, of course, if you’re forced to choose between eating corn or a pint of ice cream, go for the corn.

Originally Posted HERE

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Healthy Byte: Day 1040

Day 1040 2

I think it is fair to say that many of us healthy-life fangirls / boys have a tendency to toss around acronyms like BMI, BMR & TDEE and popular sound bites like reverse dieting, all things in moderation, and balance. For anyone who has been my MFP peep for any length of time knows that I am a huge cheerleader of the 80/20 RuleIt’s one thing to understand a theory or approach but I’ve personally noticed that there seem to be a disconnect in actually put it into real life application. Kind of like an attorney learning about the law in law school but to be able to apply that law to real life situation takes a different set of skills.

So I thought it would be helpful to share ‘a day in the life’ of what 80/20 eating regimen actually looks like. Please note that I’ve personalize a variation of 80/20 Rule. My eating habits just effortlessly gravitate more towards 90/10 then 80/20. The key here is no matter the ratio – whether it’s 80/20, 90/10, or 75/25, the build-in ‘off-plan’ eating takes the pressure of trying to be perfect all the time. Eating perfection (100% on plan 100% of the time) is a myth; it’s unrealistic & unsustainable goal.

Again, I think this is a good time to make the disclaimer that I am not a licensed dietitian or have any formal nutrition education. However, due to my own food sensitivities & BBFTB approach, I do invest a vast amount of time in researching what will keep me feeling satisfied the longest at the least amount of calories. Also please keep in mind that:

  • I am limited in what I can consume (food sensitivities). So once I find something that doesn’t have adverse effects I tend to stick with it.
  • I adore routines, schedules, plans, & goals. My go-to standard meals are my comfort foods.
  • And this really shouldn’t need to be mentioned but is always good to remind peeps that everyone is different! This is what has worked for me. And it may very well not work for anyone else. But I am hopeful by sharing details will spark an idea for someone who maybe struggling with the nutrition portion in maint or was looking for a new maint approach.

Alright, now onward with what my week-in-the-life of eating 90/10 looks like.

MONDAY – FRIDAY

(My 90% Eating on Plan)

Meal Item Food Group
BRKFST        
  • Whole Wheat English Muffin
  • Peanut Butter
  • Grape Jelly (just enough to make the English muffin not so dry)
  • 2 Mandarin Oranges Fruit Cups (drained the water – no sugar added)
  • Tea
  • Water
Complex Carb

Healthy Fat, Protein

SEE PIC

Fruit

TIP: First thing I do in the morning is drink as much of 16 oz of water I can while prepping lunches for me & the kiddos. I read somewhere that drinking water helps kickstart the metabolism & to be quite frank I don’t know how much truth is in this. However I have noticed on the mornings where I wake up absolutely famished the water helps temper that hunger until I can get to work and have a proper breakfast. So even if this routine has no metabolic boosting effects, it helps me be less hungry which is always a good thing.
Breakfast 1

Just a smidget of grape jelly to counter the dryness a toasted English muffin can be

Breakfast

Proper Breakfast: Complex carbs, Protein, Fruit (considering I never use to have breakfast at all this is a huge accomplishment) LOL

LUNCH:     
  • Low Calorie Whole Grain Bread
  • Cucumber slices
  • Spinach
  • Red or Green Leaf Lettuce
  • Rainbow Chard
  • 2 Slices of Turkey
  • 1 Slice of Ultra Thin Provolone
  • Lite Miracle Whip w/ Lite Italian House Dressing instead of mayo
  • 1 Mandarin Oranges Fruit Cups (drained)
  • Water
Complex Carb
Veg

Veg

Veg

Veg

Lean Protein

Dairy

Fruit

TIP: I have found that I visually need to be satisfied before I actually ‘feel’ satisfied aka Jedi Mind Trick.  [LINK to Earlier post – 40 lbs?] I’d venture that I probably physically consume a higher quantity of food then when I was overweight. However, because it’s higher quality of foods instead of Doritos, a sugary yogurt, & a sugary granola bar, overall I am consuming less calories but not necessarily less food – if that makes any sense.
Lunch

Perfect nutritionally balanced lunch: Complex Carbs, Lean Protein, Dairy, Veggies, & Fruit. You can see how visually it’s a “huge” sandwich but believe it or not the entire sandwich is under 250 calories.

DINNER:                                     
  • Diced Cucumbers  
  • Chopped Spinach
  • **Chopped Red or Green Leaf Lettuce (part left raw)
  • **Chopped Rainbow Chard (part left raw)  
  • **Shredded Carrots
  • **Green Peppers  
  • **Small amount of Onions (FODMAP)

[** Indicates I lightly stir fry these in EVOO in heavy spices for flavor]

  • Protein of Choice: 2.5 oz of Salmon with no more than 4oz of hard protein (ie. chicken, pork, beef – always via baked, grilled or slow cooker) for a total of 6 – 6.5 oz of protein
  • Fat Free Ranch
  • Tea
  • Water
Veg

Veg

Veg

Veg

Veg

Veg

Veg

Veg

Veg

Protein, Healthy Fats

Lean Protein 90% of time

TIP: Along the line of eating more food but consuming less calories, my dinner is a good example that ¾ of it is ‘filled’ with vegetables. So instead of using white rice, pasta, macaroni & cheese as ‘fillers,’ I use vegetables. Also instead of drowning it in ketchup or some other high sugar sauce I learned to season, season, & more season for flavor because let’s face it veggies can be bland.
Dinner 1

Proteins: 2.5 oz of Salmon & 4oz of Meatloaf

Dinner 2

Diced Cucumbers for a little crunch

Dinner 11

Baby Spinach Leaves – Roughly Chopped

Dinner 6

Leaf Lettuce wrapped in Rainbow Chard Leaf – Rolled tight for easy chopping

Dinner 7

A portion of the chopped leafy greens goes into the stir fry The rest gets tossed into the bowl raw for a bigger texture variation

Dinner 4

Stir Fry Base: Garlic, Onions, Green Peppers, Shredded Carrots, & Rainbow Chard Stems

Dinner 9

Stir Fry w/Leafy Greens

Dinner 8

Raw leafy greens & Protein mix

Dinner 14

Lightly Dressed Va-La! An obnoxious bowl of food under 300 calories!

SATURDAY

(My 10% Eating Off Plan)

SAMPLE

BRUNCH:

[Varies based on Leftovers Available but I always try to squeeze in an obnoxious amount of veggies no matter what it maybe]

  • Diced Cucumbers
  • Chopped Spinach
  • Chopped Red or Green Leaf Lettuce
  • Chopped Rainbow Chard
  • Shredded Carrots
  • 2.5 oz Salmon
  • Spicy Marinara Sauce
  • Low Cal Mozzarella Cheese

All ingredients above on leftover pizza and toasted

  • 2 Mandarin Oranges Fruit Cups (drained)
  • Tea
  • Water
TIP: Even though the pizza itself is for the most part nutrition-poor, I try to bump it up with veggies & lean protein so that I’m not hungry an hour later. This also helps me to indulge completely guilt free.

SUNDAY

(My 10% Eating Off Plan)

BRUNCH:

(Current favorite Sun brunch meal)

  • Sweet Potato Waffle w/ PB&J instead of Syrup or Butter
  • 3 Scrambled Eggs (2:1 EW:WE Ratio Sometimes 4 scrambled eggs at 3:1 Ratio)
  • Protein: Some sort breakfast meat ie. sausage patties or leftover chicken or pork (2-4 oz depending on what it is)
  • Tea
  • Water
WEEKEND DINNER VARIATION
DINNER:
  • PB&J on Low Cal Bread or English Muffin (depending on mood)
  • Snack of Choice (Current Favorite is Chex Mix)
  • Tea
  • Water
OR

(Depending how hungry I am)

  • Diced Cucumbers  
  • Chopped Spinach
  • **Chopped Red or Green Leaf Lettuce (part left raw)
  • **Chopped Rainbow Chard (part left raw)  
  • **Shredded Carrots
  • **Green Peppers  
  • **Small amount of Onions (FODMAP)

[** Indicates I lightly stir fry these in EVOO in heavy spices for flavor]

  • 2.5 oz of Salmon or Scrambled Eggs 2:1 Ratio
  • Fat Free Ranch
  • Tea
  • Water

OVERALL 90/10 TIPs

  • Boring is Good: Yes, yes, I eat very plain, very boring but I like routines so this suits me.
  • Heavy to Light: I front load my heavy carb items (breads, fruits) towards the beginning of the day & by dinner time I consume very little carbs (during the week).
  • No Water Conservation Here: I try to have 3 (16 oz) cups of water by 12 noon (lunch time) – this has helped tremendously on my stomach (bloating) issues & energy levels (weekday only – not very good about it on the weekend because I’d rather have tea hehe)
  • 100 % Tracking: I fanatically, religiously, & obsessively weigh / measure / track the following:
    • protein (too much hard protein can give me GI issues so I’ve really had to reign this one in).
    • carbs (My body process carbs poorly. When my weight fluxes towards the high end of my range, 99.9% of the time it is because my carbs were a little out of whack).
    • snacks (When I’m hankering for a snack I never say to myself, “MMMMM let me gnaw on this large piece of rainbow chard leaf!” {HAHAHA I wish right?} No, it is almost always a hankering for the less nutritional stuff like Chex Mix, or Cheez-It™ Crunch’D™ Hot & Spicy, or milk chocolate covered pretzels).
      • I very rarely will purposely deny myself of my hankerings because that just leads to binging
      • I measure out a portion of the snack – sometimes I will have a portion of both the Chex Mix & Cheez-It then another portion of Chex Mix – That’s A-OK
      • I snack with some form of liquids either tea or water and enjoy the crap out of the treat(s)! LOL
  • Pseudo Tracking: aka eyeballing it track the following:
    • sauces/spreads (Perhaps the sneakiest & most well hidden calorie bombs) I don’t tend to drown my food in sauces any more so I don’t go through the trouble of being too precise. And there is just SO much PB I can put on a English Muffin due to it’s small size). LOL
    • fruit Mine comes in a pre-measured cup so this one is easy (due to the sugar – although it’s natural sugar, I try to watch my intake because I am acne prone).
  • Freebies: Veggies are FREE REIGN! 🙂 WOOHOO!
  • Red is Okay: Although MFP likes to emphasize my overages in jarring red font, I don’t sweat being over my calorie allotment any more. Even when grossly over (ie. 1000+ calories – can be achieved easily with a few slices of deep dish hahaha) because A-I’m entitled, B- it’s not a regular occurrence, every few weeks or months. Again, this is NOT something I purposely suppress my wants – no. I’ve found many times that I’d just rather have my standard meal, my personal ‘comfort food.’ This choice – not mandate mentality makes a tremendous difference in my ability to stay eating on-plan most of the time. It is a choice and not something I have to do. This is also the primary reason why my food diary remains private. If someone glances at my food intake on the weekends or on Family Pizza Night without looking at the big picture from the rest of the week or month, the natural human inclination is to jump to conclusions that would not be an accurate reflection of reality. So, instead of subjecting myself to potential unsolicited unpleasantries I much rather opt to just remove that temptation for well meaning people who doesn’t fully understand the highly individualistic nature of our own methods and approaches to healthy living. (see 3rd bullet of disclaimer).
  • Eat-Fest: To be able to recognize & acknowledge when I am simply too hungry (for whatever reason) to indulge in nutrition-poor and/or highly processed foods like pizza or Chinese takeout has been a monumental leap forward to curbing the after dinner snacking. A sample ‘eat-fest’ goes something like:

Eat 4 slices of deep dish pizza – still hungry; eat leftover cheesy bacon bread – still hungry; eat any leftover pizza – still hungry, snack – still hungry; snack again.

By this point I feel weighed down (like after Thanksgiving dinner of old x3), sluggish, bloated, fatigue, and yet still not fully satisfied. And then there’s the first 24-48 hours after such a eat-fest to contend with.

  • The Day After … or Two: For the first 24-48 hours after the eat-fest I will constantly crave more carbs. The crap in the vending machine I nonchalantly pass by 3-4 times a day, everyday will all of a sudden call my name.

Vending Machine: “psssst hey baby, I know you want this Whatchamacallit. Doesn’t it look yummy?”

Tempted Me: “ahh .. oh … ooooo Whatchamacallit!”

Gate-Keeper Me: “No. F – off! That Whatchamacallit is going to lead me to those Oreos. The Oreos will lead me to those peanut M&Ms. The peanut M&Ms will lead me to the Cool Ranch Doritos. And then I’m back to where I started. So NOOOO F-the-hell off!”

This is the one of the few times where I consciously deny my cravings because I know it’s not derived naturally; that it’s chemically induced & fueled. The processed food addiction factor is very real – at least for me, which further extend the eat-fest misery.

Be a Detective: I’ve been able to curb the after dinner snacking quite successfully because I’ve discovered that most of the cravings were remnant of an eat-fest. So in order to truly stop this pattern of eating behavior once & for all, I had to really live 90/10 – and not just use it as a cool tagline. It’s actually quite silly and required nothing more than a change in my own perspective. I had to embrace that I’m not ‘missing out’ on anything when I delay the indulgence. The delay itself doesn’t somehow make it less of a treat. Once I’ve come to really accepted this, the rest fell into place quite effortlessly.

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Healthy Byte: Day 1010

2015 10-10 M

Recently the office threw a surprise wedding party for a coworker and there was a beautiful chocolate cake with whipped icing fashioned in the wedding color scheme. The icing had a stunning diamond ring motif made of more icing and the pale lavender and purple whipped icing was a gorgeous contrast to the dark chocolate once the cake.

The hostess who coordinated the party was cutting and dispensing out slices of cake. Everyone had taken their appropriated slice and there were 2 left. She started to hand me a plate and I said “no thank you” with a smile. Her eyes got wide and asked “Whhyy?”and I respond with another smile.

A coworker sitting next to me gave me a sheepish look and said, “you’re being so good.”

I looked back at her nonchalantly and said, “it’s not about being good or bad.”

“It’s about the decisions that you make,” she interjected proudly before continuing.

“And I am making a very different decision from you” she finished just before she shoves a particular large bite of cake in her mouth.

What I really wanted to explain to her was that the truth of the matter is that I simply didn’t want to eat a piece a cake at that particular moment. ‘Didn’t want’ not as in I craved it and was purposely overcoming my urges and denying myself. No. ‘Didn’t want’ as in I genuinely had no desire, zero, zilch, nada. A notion which I am increasingly discovering is something so incredibly foreign that I may as well trying to explain the time continuum string theory. Many are simply unable to comprehend the concept of not ‘wanting’ to eat cake and actually mean it, much less accept.

And I was fully aware that when I turned down the piece of cake that my decision made many of the ladies very uncomfortable. I can see them rolling their eyes at me, some internally, some out right and that is okay. I refuse to be pressured to eat something when I have no desire for it. Random, frequent, forced social eating is one of the many habits which can easily lead me back to being obese. And their visual uncomfortableness is not really a reflection on me, personally. No. Their uncomfortableness resonates from their displeasure with their own choices but cleverly deflected on to me. I am okay with that too.  

I am constantly frustrated with people’s misguided definition of what healthy living. healthy eating, healthy choices are. There seem to be a disconnect between the widely ill conceived truth from the actual reality. I think it is fairly common for people to think healthy = 100% compliance 100% of the time 0% indulgence. But the reality is if anyone only commits to healthy choices at 75% of the time, it would still make an impact on their overall health. A concept which alludes many, while most refuse to acknowledge operating under the ‘all or nothing’ mentality. Which is a real shame.

Day 1000

I also wanted to thank everyone who shared in my momentous 1000-day MFP milestone. I have been oddly quiet because to be quite frank I was internally having mini panic attacks of failure and reverting back to 3 years ago.

As I have mentioned, my recent food experiment was an epic fail and it took me about 3 weeks to fully resolve the issues from it  and feel better. It was one of my worse experiment failures to date. So here’s what happened and forgive me of violating TMI rule but I hope it will help others.

Since I have lost the weight and started to concentrate more on strength training, I have habitually been heavy on my proteins as all hours of research suggests (macros: F 30 C 30 P 40). However, the additional portions protein was causing some severe constipation where I have had to resort to using a laxative once or sometimes twice a week. I knew laxatives were very harsh on the system so I did more research for other alternatives. Many suggest the first step is try to introduce more fiber through real foods. But since I have FODMAP sensitivity I am limited to what I can implement into my eating repertoire that is high in fiber. I literally consume as much vegetables at lunch and dinner in hopes for a natural remedy but It did nothing. So fiber supplements was the next recommended approach to try this is where the downward spiral started.

Day 980 2

I knew exactly how this frog feels! LOL

Without considering my own height & weight or additional research I simply dived in head first and took 2 gummy supplements at one time (according to the directions on the bottle). The very next day I was so ungodly uncomfortably bloated that I was literally busting out of my jeans! I decided to split the dose to one in the morning and one at night – still felt like I was a gazillion pounds. Then I cut the gummies into quarters and took one quarter in the morning and one at night. I didn’t feel worse but I certainly didn’t feel better. I did this for about a week or trying to ‘tough it out’ because it did provide the relief I was seeking otherwise. But after the scale tipped passed my ‘caution’ weight I decided that it was not working for me.

SO I stopped the fiber supplements and adopted a somewhat vegetarian eating regimen. Instead of my standard 8 oz or chicken or pork for dinner, I opted for salmon or tuna. I reduced my onion (FODMAP) consumption to about ¼ of what it was and concentrated on eating very clean for 2 weeks – no snacks, no extra carbs, clean.

I finally dropped back down to my usual weight range and I felt SO much better. All my clothes fit comfortably around the waist again and I have only recently started to snack again but very very cautiously.

It was a terrifying experience because when I see that number on the scale I had to consciously fight my panic instinct to cut calories. It is very different to understand intellectually that the weight was not fat weight but water weight and be aware that emotionally the oompa loompa sometimes can still try to hijack logic.

Moral of the story is, if you need extra fiber try natural ingredients first. If you have to go to a supplement, start slow – do NOT boom – take the full dose all at once to begin with. And only as a last resort go to a laxative.

Healthy Byte: Day 980

Day 980 2

Elmer Fudd and I are kindred spirits. Just like the stubby little game hunter with the absurdly large head is always on the hunt for a ‘twabbit,” I have this relentless propensity to always be on the hunt for ways to simplify every facet of my life. I habitually scour the internet whether it’s the latest Android app or new shortcut in MS Word, no matter what it is I weigh the practicability then yay or nay it. It is quite the persistent personal quirk which I feel compelled to entertain not because of some noble, earth shattering enlightenment, but mostly because essentially I am one lazy bitch!

I want to get the most out of everything doing the absolute bare minimum. By and large, I apply the same approach to my eating and exercise. I am constantly surveying for a more nutritiously rich vegetable or a new exercise which works multiple muscle groups  simultaneously because I want the most bang for my buck.

Part of this near obsessive pursuit is constantly volunteering myself to be a guinea pig in my own food experiments. Sometimes I come across a huge win. Like the discovery of big leafy rainbow chard leaves are great to make a bastardized burrito instead of using the standard flour tortilla. While others I suffer the consequences of my own ignorant assumptions which is usually in the form of weight gain. Like the time I thought I could eat all the whole wheat English muffin with PB&J that my little heart desired because ‘hey – it’s whole wheat, it was healthy, complex carbs are good for me, etc.’ Somehow my brain interpreted all the perceived goodness to free reign – what a silly brain!

I was particularly motivated to constantly tweak my food repertoire because although I was eating tons of vegetables (broccoli, mushrooms, onions, cherry tomatoes, carrots), with lean proteins, and complex carbs, I never felt quite ‘right,’ something always seemed to be amiss, and I was plagued with severe constipation and bloatedness. It was really frustrating and defeating because my diet did not reflect how I was feeling. A few years ago, one of my best friends was diagnosed with having Celiac. [Side Note: Celiac is not a food allergy, rather it is an autoimmune disorder where essentially the body attacks itself every time a person consumes gluten.] Her comprehensive revamp of her diet to accommodate her medical needs sparked the idea that perhaps I had some sensitivity to gluten. With the current massive food trend of gluten free everything, it seemed like a logical place to start. SO, I conducted a little experiment and started to eat gluten free pizzas but with all the same toppings. After a few times the difference was miniscule at best. I was at a loss. I consumed very little dairy so I knew it wasn’t lactose intolerance. I tried to reduce my total carb consumption but that only led to extreme fatigue. I tried to change my lean protein from chicken to pork but it made no difference. I was thoroughly stumped. The frequent stomach irritation and always feeling like I had just single handedly feasted an entire 8 course Thanksgiving dinner haunted me and was about to derail my efforts when as a last resort I knocked on the door of my best research assistant, Mrs. Google to further investigate another possible cause.

I searched:

Non-Celiac Gluten Sensitivity

Search Results:

Irritable Bowl Syndrome (IBS)

FODMAP diet to help with IBS symptoms

My eyes immediately was drawn to “FODMAP” because my initial thought was, ‘what an ridiculous acronym.’  But upon further research, the symptoms the website was describing were almost exactly what I was experiencing. It was as if Dr. Google took my symptoms and magically computated an answer (queue the signing angels please). FODMAP stands for “Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols.” FODMAP are short-chain carbohydrates which are poorly absorbed in the small intestine and pass into the large intestine, where gut bacteria rapidly ferment them causing a retention of fluid that can manifest in the forms of bloating, abdominal pain, flatulence, nausea, and diarrhea in some while causing constipation in others. Approximately 10% of the population has FODMAP sensitivity or intolerance. WOW – only if I was this lucky in the lottery!

The prominent challenge of FODMAP foods is that it is not relegated to any one specific standard food group. ie. fruits, dairy, etc. FODMAP comprises many foods across all food groups based on its natural biochemical markers. ie. Frutans, Galacto-oligosaccharides, etc. (Galatac what? lol) Even within the same FODMAP food group, some people may be able to tolerate a certain limited quantity of something while others are unable to tolerate any. It is this level of individualized symptoms which can only truly be remedied through many, many, many trials & errors to identify and replace irritants in one’s diet. Perhaps the biggest shocker for me was how many ‘healthy’ foods fell under the reign of high FODMAP food group. I was simply stunned & bewildered that ⅔ of my vegetable intake was on one high FODMAP food list or the other!

I incrementally began to swap out high FODMAP foods with low FODMAP options. And miraculously I increasingly felt relief from my symptoms. Less bloated, no stomach pains, and regularity without the use of harsh laxatives every other day. This is what I had expected from committing to a healthy lifestyle and finally I am beginning to be able to bask in the rewards of my effort.

Remember that pizza experiment? I tried it again but this time on a regular crust replaced the cherry tomatoes, mushrooms, onions with spinach, pineapple, and black olives. And VALAH like Tony the Tiger, I felt GRRRREAT! The one personal pizza didn’t make me feel like that I had just devoured four. I wasn’t so bloated that I had to consign myself to elastic waistbands for the following 2-3 days until I was able to fit back into my jeans without feeling like being squeezed like a sausage. I simply felt AH-MAZING!

This is probably the primary reason why I continue to faithfully & mindlessly log every morsel of food which passes my lips – no matter how small the quantity. For me, it’s beyond just a calorie tracker. For me, it is a living record of my diet which is an invaluable tool for anyone with any sort of food sensitivity or allergies. There is years of data at the fingertips and whenever my body tells me that something is a bit wonky, I have a ready resource with me at all times. So yea, I will more than likely be that person … the life food logger.

Below is a very small sample of everyday items in FODMAP food categories which may surprise you:

FERMENTABLE OLIGOSACCHARIDES (eg. Fructans and Galacto-oligosaccharides)

HIGH FODMAP FOODS

  • Vegetables: asparagus, broccoli, brussel sprouts, cabbage, cherry tomato, garlic, onion, pea
  • Cereals: rye & wheat cereals when eaten in large amounts (e.g. couscous, pasta)
  • Legumes: bean, chickpea, lentil
  • Fruits: custard apple, persimmon, rambutan, watermelon, white peach

LOW FODMAP FOODS

  • Vegetables: bok choy, carrot, celery, chives, corn, cucumber, eggplant, green beans, green pepper, leafy greens, lettuce, parsnips, spring onion (green part only)
  • Onion/garlic substitutes: garlic-infused oil
  • Cereals: gluten-free and spelt bread/cereal products
  • Fruit: tomato

DISACCHARIEDES (eg. Lactose)

HIGH FODMAP FOODS

  • Milk: regular and low-fat cow, goat, and sheep milk; ice cream
  • Yogurts: regular and low-fat yogurts
  • Cheeses: soft and fresh cheeses

LOW FODMAP FOODS

  • Milk: lactose-free milk, rice milk
  • Ice cream substitutes: gelato, sorbet
  • Yogurts: lactose-free yogurts Cheeses: hard cheeses

MONOSACCHARIDES (eg. excess Fructose)

HIGH FODMAP FOODS

  • Fruits:  apple, peach, mango, pear, sugar snap pea, tinned fruit in natural juice, watermelon
  • Honey sweeteners: fructose, high-fructose corn syrup
  • Large total fructose dose: concentrated fruit sources, large servings of fruit, dried fruit, fruit juice

LOW FODMAP FOODS

  • Fruits: banana, blueberry, cantaloupe, grape, grapefruit, honeydew melon, kiwi, lemon, lime, mandarin, orange, passion fruit, pineapple, raspberry, strawberry Honey substitutes: golden syrup, maple syrup
  • Sweeteners: any sweeteners except polyols

And

POLYOLS (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

HIGH FODMAP FOODS

  • Fruits: apple, apricot, avocado, cherry, lychee, nectarine, peach, pear, plum, prune, watermelon
  • Vegetables: cauliflower, mushrooms, snow peas
  • Sweeteners: isomalt, maltitol, mannitol, sorbitol, xylitol, and other sweeteners ending in “-ol”

LOW FODMAP FOODS

  • Fruits: bananas, blueberry, cantaloupe, grape, grapefruit, honeydew melon, kiwi, lemon, lime, orange, passion fruit, raspberry
  • Sweeteners: glucose, sugar (sucrose), other artificial sweeteners not ending in “-ol”

ADDITIONAL INSIGHTS

FODMAP Food Lists:

**PLEASE NOTE: Due to a variation of everyone’s tolerance of high FODMAP foods, there maybe some discrepancies between FODMAP food lists. So please use the list as a general guide not gospel.**

Common FODMAP Sensitivity / Intolerance Symptoms

  1. Food equals bloating
  2. Healthy food seems to aggravate the problem
  3. You are lactose intolerant but…
  4. You can’t identify the culprit(s)
  5. Doctors don’t help
  6. You have a love/hate relationship with the toilet
  7. You feel better after going to the toilet
  8. Your digestive system rules your life

Non-Celiac Gluten Sensitivity (Intolerance)

Non-Celiac Gluten Sensitivity

FODMAP Abstract:

There is emerging evidence for the role of food intolerance in the management of IBS symptoms. This does not present a cure, rather suggested dietary modifications to improve symptoms and quality of life. The greatest body of evidence is for the low-FODMAP diet, which improves symptoms in at least 74% of patients with IBS. There is potential for a low food chemical diet to improve IBS symptoms by impacting on the level of hypersensitivity to luminal distension, but further work is needed.

TIP OF THE WEEK

This week’s tip is based on a general observation at the gym. Day in & day out it’s easy to dial it in – I know I have. But there are certain things we can do to ensure a more robust effort even when we would rather be home in our jammies. Day 980 TipAs a huge advocate of compound exercises to get the most bang out of my workout buck, I try to target multiple muscle groups or body systems with one movement or exercise. When I am on the elliptical I always use some sort of program and incrementally vamp up the resistance. Higher resistance serves two purposes:

  1. Higher resistance naturally makes me exert more effort with every step rather I really want to or not
  2. In general, resistance training is a great way to build lean muscles.

Therefore in 30 minutes time, I not only get in a nice dose of cardio, I also am building muscles via resistance training. BOOM – two birds with one stone so-to speak (no actual bird was harm in that paraphrase). So go on, leave the book or magazine at home, crank up the tunes & the resistance, and get more out of your exercise!

HB Sig