Diabetes Awareness Month 2011

Type 2 diabetes has become one of the most serious health issues in our country. The unfortunate thing is that it is completely preventable.

Even the president had something to say.

Fast-food options have increased in variety and prevalence. Corporate food finds more ways to make things cheaper with lower quality ingredients. Technology advances have given us an excuse from being more active. And now we see more people struggling with their weight than ever before - including our children.

It is not enough to exercise anymore. We have to understand what food is and how it effects our bodies. We have to understand what food choices to make. We have to care about our health.

Otherwise "(d)iabetes will strike you or someone you love. Unless you strike first," according to the 2011 campaign from the American Diabetes Association for Diabetes Awareness Month.

The equation is that simple. Thankfully, the solution is too.

Do something about it now - before you end up on the wrong side of the equation.

Learn about proper nutrition.

Learn about your body and what it needs.

Teach the kids.

And if you are inspired (like me), decide to fight diabetes.

Will I?

It takes a combination of discipline and sheer will power to avoid the foods you love. If it only causes a mild reaction your internal dialogue goes something like this: (Or at least mine does.)

        Just a small amount won't kill me. Maybe things have changed - I am healthier. I've
        been so good and worked so hard, I deserve it. Even if I do have a reaction it will
        clear up eventually. It's worth it.

And then you eat the desired tabooed item and shortly after you regret it and vow to be stronger next time - to have more will power.

But what is will power? And why do we instinctively blame it for failing us when we have a moment of weakness?

My father once told me will power is simply wanting one thing more than another. In this case, wanting the food more than wanting to be reaction free. I still have will power, my will has just changed.

Perhaps a better word for what we need is determination. To be focused on a goal and have our attitude set to accomplish that goal. Sometimes it works, other times I eat a bag of popcorn or fry up an egg. It's hard to be determined when you can't stop thinking about (and eating!) chocolate - for the fifth day in a row.

More than anything else, educating myself about food has made me more determined to live healthy. Learning about nutrition and how profoundly it effects the body has altered my attitude. Knowing the process my body goes through to convert the food I eat into needed dietary components has made me more aware and involved in the process.

I am changing my mind. Instead of will power, I will seek out inspiration to stay focused and motivated, forgiving myself for bad choices and learning more about what I need to take care of my body.

Learn more about food allergies and basics of nutrition. And take care of yourself.

Pumpkin bread and brown rice flour.

This weekend ushered in the fall season. A hike through the hills with tree branches half-full of colorful leaves. Two overfull bags at the farmer's market. Forlorn, toothy faces carved on pumpkins bought from a local grower.

And pumpkin bread. Moist, slightly-sweet, spicy mouthfuls of pumpkin.

Unfortunately, I didn't think ahead and save some of the fresh pumpkin pulp from carving.

I used the recipe from The Allergen-Free Baker's Handbook by Cybele Pascal with some modifications: I used the darkest agave syrup and used two parts agave and one part unsweetened apple sauce (I ran out of the agave). I also did not have ginger and added extra cinnamon and nutmeg. I sprayed 100% pure sunflower oil in the pan and dusted it with brown rice flower.

The recipe was simple and easy to follow, which is always a relief for me. I typically feel like I am in chemistry class every time I bake vegan, gluten-free. This was the first time I have used brown rice flour for baking and it seemed to turn out fine. The bread was a bit fragile and I think it would have turned out better with a superfine brown rice flour, like the author suggests. But the perfect moistness helped keep the slice held together. The top browned nicely and the exterior had the perfect crunch.

It has been so long since I have had good pumpkin bread that I ate four generous slices before deciding that it was too much for my blood sugar. 

It was somewhat salty since I used less agave. I should have left out the 1/2 teaspoon of added salt. And it definitely would have been better if I had ground ginger. But it was still delicious warm from the pan, covered in butter or spread with vegan cream cheese. Yes, I had a slice all three ways.

Tonight I plan on sitting on the front port with the carved pumpkins nearby, watching the last hour of sunlight warm itself right into darkness, as I drink a large mug of chai and slowly eat the rest of my pumpkin bread.

Thankfully my husband liked it too and there isn't much left, or I would be eating another four slices tonight.

Getting back on track.

Sometimes with mild allergic reactions we are tempted to take a bite here and there. We rationalize that the effects are worth the moment of consumption. But it's not.

I have been tested positive for a long list of foods - including chocolate. Luckily, my results said I was mildly allergic - scoring the lowest on the allergy scale. The advice I received from my doctor was to not overdo it, to continue to eat my favorite food in small portions and not too often. She told me the more I eat of something that I am already allergic too increases the chance of increasing the reaction.

The last two weeks of daily chocolate indulgence proved that theory for me. Up until that point, I had not had any noticeable symptoms to an ounce or two of dark chocolate once or twice a week, or to the cup or two of homemade hot cocoa (made with stevia and soy milk). I buy the darkest chocolate I can find to minimize a hypoglycemic reaction to the sugar. I recently discovered 88% made with unrefined beet juice instead of sugar cane, made by Endangered Species brand. DELICIOUS. Lately, one super rich and slightly creamy ounce was thoroughly enjoyed - with increasing frequency.

First, the headaches started. I blamed the hours of computer work. Then, the stomach trouble. I started to pay attention, but still didn't blame the chocolate. Then the rash on my scalp and upper arms. Bye-bye chocolate.

I am hoping that by taking a break, I will be able to indulge again without these symptoms flaring up. I had the same experience with corn (which I also tested as a mild allergy) at the beginning of this year. I am now able to tolerate small amounts once or twice a week without symptoms.

So I have gotten back on track. I miss the little, low sugar dessert after dinner. But I don't miss the reaction.

South Beach minus the beach.

Paying attention to what you are consuming is not a walk in the park. Nor is it a trip to the beach or any other euphemism for dietary restrictions. But for a 'diet,' the South Beach eating program, designed by Dr. Arthur Agatston - a cardiologist in Florida, is as close to a pleasant experience as you can expect.

After reading his first book, The South Beach Diet, from cover to cover - recipes included, I was surprised to discover the simple principles the plan was based on. He educates the reader on basics of nutrition including different types of fats and carbs, and how your body turns each food type into whatever it needs to function - fatty acids, glycogen, etc.

The Phase One portion of the program completely eliminates all carbs even the goods ones like corn, sweet potatoes, wild rice - all the ones your thought you could eat without restriction. Luckily, this is the most unpleasant part of the diet. Luckily, it only lasts at most two weeks. And luckily, it isn't all that unpleasant. Or so I am told from the handful of personal stories included among the chapters in the book.

I have been primarily eating according to the Phase Two portion of the program for two weeks now, after a blood sugar roller coaster crash last month. Although I feel a lot better, I will be trying out the Phase One plan beginning this Monday, but for only four days since I don't have any weight to lose anymore.

If you are hypoglycemic, have issues with blood sugar or hormones, pre-diabetic or call yourself a carbaholic, you might want to investigate this simple, healthy, easy program.

I know I will miss my carbs for the upcoming four days I have planned for Phase One. But I am encouraged after reading about Phase Three, which I call the Life Phase. It includes one of the simplest understandings of proper nutrition and offers an incredibly easy-to-follow set of guidelines that I have ever come across. And trust me, as an avid reader and novice of the fundamentals of nutrition, food-allergies and weight loss, I have come across a lot.

Check it out:

The South Beach Diet

Tools and Support - The South Beach Diet online

Cookbook review: The Allergen-Free Baker's Handbook, by Cybele Pascal

Rustic Moroccan Loaf and the best gluten-free pizza crust I have made to date. The Allergen-Free Baker's Handbook has already provided a few delicious nights in my home. Even my husband helped me devour the two loaves of Rustic Moroccan Loaf that I made to dip into marinara sauce.

Cybele Pascal has an interesting story combining a tradition of food in her italian upbringing with food allergies among her children, husband and herself. There's more about her life (including her beginnings of professional cooking at age 15) on her website: www.cybelepascal.com

She has crafted easy-to-make recipes, using few allergen-free ingredients, often including low-sugar or no-sugar options. Her gluten-free bread flour mix combines millet and sorghum flours - two of the less expensive flours that still have a good taste and consistency to them. My only modifications were soy milk instead of rice, and guar gum instead of xanthan gum.

After making one cheese-less pizza with her incredibly easy crust, I made two more, both double portions. Both with a basily pizza sauce. One topped with ground italian sausage, zucinni and grilled onion. The other with spinach, goat cheese and bacon. And because I love basil - I sprinkle extra on just before loading the pies in the oven.

Both of these recipes have been happily included in my menu planning. Soon to be sampled are the pie crusts and desserts. I have a feeling I will be very glad I own the cookbook. Here I come, cinnamon rolls.

Gluten-free dieting, just another fad?

Recently, I have been researching the gluten-free life for the purpose of dieting. (Not that I am looking to diet - that's nuts for someone like me who already is forced to eat healthy.) I try to have an open mind about these kinds of things, but sometimes I can't avoid developing a negative decision from the outset. This is one of those times.

Except for those who are undiagnosed with a medical condition such as gluten intolerance or even inflammation related ailments, it seems that the reasons people are losing weight on the gluten-free diet is because they are limiting (or eliminating) carbs. Since the American diet is typically overloaded with carbs as it is, anyone will lose weight in the beginning. Why not try an eating program that limits carbs in a healthy way, instead of avoiding gluten and having to work even harder for balanced nutrition, have less options and overall spending more money (less chance of sticking with it)? South Beach comes to mind.

The biggest challenge for someone with food allergies is finding the proper balance in nutrition. Grain is a big one. When you take away variety, your chance of developing another food allergy rises. (Rice allergies are highest in Asian countries where rice is a main staple of their diet). If you do not have to remove a food for health reasons, simply adjust your eating habits to include more nutritious foods: twinkie vs. slice of bread. Both have gluten. One is nutritionally dense, the other is not. One can help you lose weight, the other cannot.

Gluten is only the enemy if your body cannot process it effectively to extract the huge amounts of nutrients packed inside the food. It is an asset if you can.

It's true, our country is wheat obsessed and anyone can benefit from limiting wheat products. Variety, remember?

So my unqualified, blog-advice is to make life as easy and enjoyable as possible. You want to lose weight? (I understand - I have lost over 50 pounds, twice, in my lifetime.) Learn how to eat nutritiously and make time to be more active. Staying hydrated, de-stressed and getting enough sleep go a long way too.

The allergen-free foodie on the road.

I have traveled throughout Ohio, Kansas and Texas this year, trying to find food options in local side-of-the-road diners, fast food stops and gourmet restaurants all while trying to figure out how to get my GPS to stop avoiding left turns. One of the best ideas I have had, is to know what I can eat at chain restaurants. Though not my favorite places to go - they don't have as much charm as local eateries and cannot tailor meals to my exact needs - there are some places I can depend on.

Chipotle, for example. They have a very clear allergen menu online that lists only the flour tortillas, cheese and sour cream as off-limits for me. My typical meal is a bowl with cilantro-lime rice, no beans, fajita vegetables, chicken, corn salsa, tomato salsa and, my favorite, guacamole. And if I am lucky, they will have fresh lime that I can squeeze on top.

Wendy's has some salad options that are Ellee-friendly too. They have an allergen menu as well as a separate gluten-free menu online. I had to look at the ingredients listed for individual items, which are found at the very bottom of the allergen menu. I usually get a salad with Ultimate Chicken Grill Filet. My two favorite salads are the Apple Pecan Chicken Salad (without cheese, but with the Pomegranate dressing that comes with it, while the pecans come in a small package and are promptly handed off to my husband since they are not Ellee-friendly), and the BLT Cobb Salad (without egg or cheese and with the Italian Vinaigrette dressing instead of the Avocado Ranch). Like most fast food places, their dressings are in separate packages that list the ingredients. And Wendy's new fries are vegan and gluten-free - that day was a good day.

Gas stations sometimes have roasted almonds or pistachios (that are not cooked in peanut oil). As well as granola or protein bars - Larabars are gluten-free and vegan with no refined sugars, but I am lucky if I find them in a convenience store. Instead I get a Nature Valley granola bar (I seem to be able to tolerate oats) or a Cliff brand Builder's protein bar, which is high in protein and doesn't cause blood sugar issues for me. The Cliff Builder's bar has oats and also lists 'natural flavors' which always makes me wonder, but so far I have not had a reaction - the vanilla almond and chocolate mint are delicious. And if I am really honest, I usually find a bag of salty, fatty, allergen-free potato chips to snack on too.

Grocery stores, which can be found in every single town no matter how small and out of the way, will have the same foods as gas stations, plus fresh fruits and vegetables.

More and more chain restaurants are carrying allergen-free menus and adding allergen-free foods to their lists. Subway apparently now had a gluten-free bread (though not dairy-free) as well as vegan, gluten-free brownies (which are delicious and cause my blood sugar to go crazy, but still - delicious). And some Jason's Delis now offer Udi's bread (my favorite packaged gluten-free, dairy-free bread) along with allergen-free menu that also lists gluten. By the way - Udi's contains egg, which I seem to be able to tolerate it when it is in a baked good.

So though it can be overwhelming when it has been four hours since my last meal (too long for my blood sugar) and we are on a highway with an exit only every ten miles, out in the middle of the Kansas plains, with a side-of-the-road diner once every hour where the waitress looks at you sideways when you say the word "gluten" - I am managing. And I can say that it is getting easier. Partly because I am learning and partly because the food industry is learning too.

Inauguration of allergy-free blogging.

While I write my first post I think back on my history of confusion and guilt with food. Realizing that I have finally found a way to live with food (and even enjoy it!) is overwhelming. Discovering my food allergies and intolerances took years, with doctors, tests, diets, trials, and my own intuition.

A lot has changed in our food industry in the last twenty years. In all my research the most compelling information I have come across is how we consume unhealthy food without question. I have the opportunity here to be grateful that I can't have a double bacon cheeseburger and a large Coke or a gas station bag of jalapeno Cheeto's. And I am grateful, but it has taken a while for me to get past the self-pity that I gladly sought out when my doctor read back my results of my last food allergy test. Mourning my loss of entire food groups I said what can I eat? Little did I know how ignorant I was about real food.

The last year has been a challenging year of trial and error as I not only find new recipes that are free of gluten, dairy, egg, peanut and beef, but I have to make sure I have the right mix of fiber, fats, complex carbs and the oh-so-important protein since I am hypoglycemic. I have discovered I can still be a foodie. I have discovered there is more for me in the grocery store than iceberg lettuce and corn tortillas.

Tonight I had rhubarb for the first time. I mashed it with sweet potato and fresh ginger in lentils with rice and had homemade allergen-free moroccan loaf to scoop it all up with. I tossed the leftover rhubarb in some unsweetened apple sauce and baked it with an allergen-free crumble topping (oats, buckwheat flour, raw sugar, agave syrup, oil, cinnamon) over it for a fantastic low-sugar dessert.

Yum.