The Low Fodmap Diet - How to Help Your Digestive Tract

diestvsdisease.org

A "Low Fodmap Diet" first originated in the tropical and sunny country of Australia, about a decade ago. It is gaining international acceptance by gastroenterologists and dietitians in the US today! 

A Low Fodmap Diet helps treat gastrointestinal problems like gut disease or IBS, otherwise known as Irritable Bowel Syndrome. 

For those of you who may often get stomach aches or cramps, diarrhea/constipation or abdominal pain, think about switching to the Low Fodmap Diet for easier digestion! 

To explain the meaning behind "Fodmap", it is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are groups of sugars that are poorly absorbed in the gut (Health and Wellness, The Wall Street Journal).

Take a look at the list up top to know what to shop for the next time you go to the store, if you want lessen the chronic abdominal problems you may be experiencing. Ditch the thought of antispasmodic medications or other drugs to combat these symptoms and think FOOD! 

According to Dr. Oz, here is a list of the HIGH Fodmap Diet, foods one should avoid if actively practicing a LOW Fodmap Diet:

doctoroz.com

Intriguingly, it is estimated that 12% of Americans experience IBS, as is it more common in women than men under the age of 45. IBS does not increase the chance of developing colorectal cancer or change bowel tissues, as would Crohn's Disease or Ulcerative Colitis (Health and Wellness, The Wall Street Journal). Consult your doctor if any of these conditions apply to you.

Visit me on @JoggingwithJewelz on IG for very healthful recipes along the Fodmap and Flexitarian diet, both soy, dairy and egg free.

Muscles and Mascara: From Gym Scene to Everyday Life: Finding a Balance ~ Plus How Many Calories Are You Burning?

Muscles & Mascara

Ever find once you shower and prepare for the day, it's harder to change into workout clothes and get moving? Whatever the reason may be, check out some tips to help combat this! You can rock both muscles, and mascara! Then, scroll down to find out roughly how many calories you are burning per workout. 

TIPS:
1. Going to class all afternoon? Put the workout clothes on! Play the gym clothes up with trendy shoes like some sporty black Nikes to match your black and grey get-up. Or, keep it totally colorful! 

2. Have a presentation or feel like dressing nice anyway for class? Immediately when you get back to your home, change! Act like you are going to workout, even if you don't feel like it. This may motivate you to actually do something gym related, even if its just squatting during your fav tv series. 

3. Have a job and need to wear work clothes, whether it be a uniform/scrubs or heels/dress pants? Set time aside to either wake up early and get a workout in, or set time aside in the evening to do so. Write it down, set alerts on your phone, put up pictures of your bod-goals, do whatever it takes to help remind and motivate yourself to workout regularly. 

4. Plan to go out in the evening? Take your clothes, shoes and make-up to your gym locker (or whatever makes you, you)! Workout, bust-it-out, quickly shower away the sweat (releases toxins), change for the night and out you go! This is doable! 


5. Commercial breaks are also a chance to get in some yoga-stretches, push-ups, planks, sit-ups, ab-crunches or squats. 

So when we exercise.... lets make it count!!! Read on for the science behind it! 

thatsugarflim.com

What exactly is a "CALORIE"? 
It is a unit of energy that is absorbed by the body from food or drink, and thus, can be burned.
When reading labels, it is important to remember these numbers, although products have become better at labeling this on their packaging. 
Fat: 9 cal/g
Alcohol: 7 cal/g
Carbohydrates: 4 cal/g
Protein: 4 cal/g

About how many calories are burning per workout? 

Here is a chart from Prevention, a fitness catalog. Keep this in mind while performing a physical activity. 

INTERVAL	HOW IT FEELS	LEVEL*
Warm-Up, Cool-Down	Gentle effort	3-4
Easy	You can sing without strain	4-5
Moderate	You can carry on a conversation	5-6
Brisk	You're slightly breathless	6-7
Power	You can only say a few words at a time	7-8
Peak	No breath for talking	8-9

*Based on a 1-to-10 scale where 1 is sitting on the couch and 10 is all-out sprinting

ALWAYS make sure to do an adequate warm-up! It's actually better in most cases to warm-up with DYNAMIC stretching.  This involves large yet controlled movements of the body, like high-knee leg swings, for example. 

Pick up the work-out pace from moderate to powerful, or switch between brisk and moderate.

ALWAYS make sure to properly cool-down! This involves STATIC stretching: slow, controlled movements, such as stretching the hamstrings, shoulders, wrists, neck, arms, legs, etc. 

According to the DailyBurn, when choosing what exercises to do, this can help guide you when choosing workouts based on calories-burned per hour. Remember, you must be giving 100% effort when doing these activities to really burn calories, not just doing so by leisure. 

Running : roughly 818 cals

Tennis : roughly 660 cals

Swimming : roughly 655 cals

Spinning : roughly 652 cals

HIIT (one of my favs!) : roughly 573 cals 

Rowing : roughly 571 cals

Boxing : roughly 491 cals

Aerobics: roughly 409 cals

Pilates : roughly 286 cals

Lifting: roughly 245 cals


No matter what, just continue to MOVE! It is heart-healthy and exercising releases endorphins, also boosting your mood and/or suppressing stress.

Thanks for "Jogging with Me!" @JoggingwithJewelz on IG 

Adaptive Sports

Via Michigan State University: "Kinesiology is the interdisciplinary study of human movement"


[εїз} I've had many opportunities to work with athletes in adapted sports. The sports can range from biking, tennis, ping-pong, field hockey...

[εїз} I even played wheelchair basketball! 

[Jimmy in blue: Coach, played in Olympics in Japan. Piotr in white: Founder of the Adaptive Sports Club, MSU]

For some who may not know, according to AchievementCenters.Org, Adaptive Sports are defined as:

"...Competitive sports for individuals with disabilities...often parallel existing sports played by able-bodied athletes...there may be some modifications in the equipment and rules...[and] in order to form competitive teams, disabilities are generally identified into broad groups such as physical, cognitive/developmental disabilities or both." 

[Believe in seeing "A"bilities...not "disabilities"!]

{εїз} I have completed my internship at Euro-Pēds, the National Center for Intensive European Pediatric PT.

-Here, I was able to see the major improvements of mobility and muscle coordination in children who have gross motor disorders, cerebral palsy or who have suffered traumatic accidents. 

-Families travel to Metro Detroit from all over the country to attend Euro-Pēds.

-The physical therapy is grueling: long hours, many days a week, months at a time. The equipment and techniques are all European, and European methods are applied. For example, a space suit that astronauts use to prevent muscle atrophy is utilized by many patients here, as well as compression suits and bungee-cords in a "cage" to help with body alignment and muscle/joint proprioception. 

-As protocol for DPT clinical rotations, as an undergrad intern I was treated as a grad student, presenting an hour long "in-service" research topic regarding ABA Therapy (Applied Behavioral Analysis, often a common choice of therapy for individuals with Autism) for the Euro-Peds faculty, along with hand-outs, approved by the CI and CCCE. 

-Amongst all, I saw the struggles and the triumphs that each child went through...Whether they were an adorable 4-year-old with low muscle tone, or a fun-loving 23-year old with high muscle tone, I was able to be a friend, a motivator, a listener, a encourager, a learner! With the older patients we would mimic a group training session at the gym, doing planks, push-ups, sit-ups, squats, supermans...you name it. Or, we'd dress up as pretty princesses and practice our gait, our balance, activating our core...or we would do similar exercises oppositely with toy trucks or minion stuffed animals for some of the boys.  

[εїз} I have worked with OUCares, giving golf lessons, playing bowling and even helping instruct a John Travolta Film Camp for children with ASD. 

We all need to be adaptive in our lives, in many more ways than one. Are you adaptive in your life? 

[Hippo-Therapy]

Photo Credits to AchievementCenters.Org

Please check out my good friend Anthony's blog on positive life-style living. Anthony also attends Michigan State University, and his current article is all about living life with a purpose. When you genuinely begin to live life the way you want to, regardless of others, you will be truly, honestly and whole-heartedly happy. What's your purpose? Read here: http://starttheweekstrong.blogspot.com.es/2016/06/start-week-strong-definitiveness-of.html

Sources:

• http://www.achievementcenters.org/adapted-sports.html
• https://www.europeds.org/
• https://www.oakland.edu/oucares
• http://www.education.msu.edu/kin/undergrad/kinesiology/default.asp

Sprializer!

There are so many dishes you can make using a Sprializer! 

Whether you have celiac (intolerant to gluten), or just want a guilt-free and nutrient-abundant meal, sprialize your pasta's with zucchini, butternut squash, parsnips... and even make sprialized desserts! 

Check it out:

Toasted Walnuts, Caramelized Onions, Brussel Sprouts, Butternut Squash Pasta 

Butternut Squash with a Spicy Roasted Red Pepper Puree, Onions and Garlic 

Sweet dessert consisting of Pears, Fresh Cherries, Chopped Walnuts, and a surprising Dijon/Balsamic/Cilantro sauce. 

Zucchini with Tomato Sauce and Ground Turkey, Wilted Spinach

Sprialized Parsnips, Butternut Squash Squared, Wilted Kale sautéd in Olive Oil, Red Pepper Flakes for spice! 

Check them out on @JoggingwithJewelz on Instagram,
or visit JoggingwithJewelz on the NomNom app.

Namaste - Foods for Everyone - Product Taste-Test & Review

Namaste ~

Ever wonder if the restaurant you're ordering from really double-checked their allergen-list, and made extra sure to serve you the right plate that is allergy-free? Don't stress, you can make your own meals at home! 

Check it out! Today I've made for you two feel-good, completely allergen-free and scrumptious Namaste dishes (and have given you the recipes to do it, too!)

Namaste is a completely female-owned business, and dedicates a portion of their profits to various organizations. I absolutely LOVE that!

For some who may not know... Namaste is a "worry-free" company!  This means that all products created by Namaste are free from the top 8 allergens:

1. Wheat

2. Gluten

3. Soy

4. Potato

5. Dairy

6. Casein

7. Peanuts

8. Tree Nuts

Namaste is also Kosher certified and use NO genetically-modified ingredients! 

I am humbled that after they saw my blog- they asked me to team up with them, taste-test and review some of their allergy-free products! I am so excited to share with you the recipes I've created!

1.  Fruity, Creamy, Indulgent (baby) Valentine Pancakes

2.  Pretty Pasta Pisavera - a Colorful Italian Take 


1. Baby V-Day Pancakes with Red Strawberries, Shaved Almonds, Cashew Cream

Steps:

1. Pour 2 Cups of Namaste mix into large mixing bowl
2. Add 3/4 Cup of water/dairy-free milk of choice: cashew, coconut, almond
3. Add 2 TBSP oil of choice: olive, peanut, coconut 
4. Add 2 eggs = 3 TBSP of egg whites, or an egg substitute
5. Whisk together
6. Pour about 1/4 Cup onto griddle 
7. Flip when pancakes appear to "bubble"
8. Top with your favorites [Nadamoo Vanilla, Slivered Almonds, Berries, Bananas, Strawberry Jam Syrup]
9.  Enjoy! 

2. Colorful Pasta Pisavera Spirals with Fresh Herbs, Steamed Broccoli, Zucchini and Yellow Squash 

1. 1 Box of Namaste Pasta Pisavera + Herb Seasoning 
2. Half a Zucchini
3. Half a Yellow Squash
4. 1/4 Cup of Parsnips
5. 1/4 Cup of Carrots
6. 1/3 Cup of Onion
7. 3/4 Cup of Broccoli
8. Cilantro for garnish 
9. Additions such as Asparagus, Snow Pea's, colorful Peppers and Basil can be added as preferred. 

• Bring salted water to a boil, add in pasta, cook for 7-10 minutes.
• Sauté vegetables in pan with organic olive oil for 2-3 minutes.
• Add seasoning packet once pasta is drained. 
• Mix in the vegetables, and serve.  

You could imagine my excitement when my package arrived to collaborate on this project. This was such a fun, unique and humbling experience. Too, what better company to collaborate with that empowers women and an allergy-free world? 

Enjoy these dinner idea's... and Happy Valentines Day!

Now you try. Share your creations! - J

Eat like a Flexitarian!

Eat like a Flexitarian!

Flexitarian: A person who actively practices a plant-based diet and nutritious lifestyle, with the occasional consumption of animal products (meat, fish). 

How I start my day...

Breakfast: Muesli 

Muesli is a tasteful mixture of fruit, nuts, and grains! Add almond milk or cashew milk for flavor (and extra calcium).  It's similar to making your own modified version of oatmeal.  Feel full for longer!

Muesli Breakfast Mix.
Photo By: Julia S

Lunch: Dark Leafy Greens, Drought Juice, Nut Butter

Light colored lettuce does not contain any nutritional value or benefits.  The darker the leaf, the better.  Chick pea's and/or rotisserie/grilled chicken can be added for protein. Mix in any fruit and vegetable to your salad! Next, you may blend any vegetables (kale, spinach) and any fruits (berries) together for a smooth juice (powerful mixer: Ninja Blender, Magic Bullet, Vitamix) or a smoothie (plus chia and/or flax). Too, nut butters, such as organic almond butter (flavored or natural) and peanut butter also help keep me feeling energized! 

Beautifully plated, nutrient-abundant dark green salad.
Photo By: Julia S

Dinner:  Green, Protein and Grain

Pick a Green: (pea's, green bean's, brussel sprout's, broccoli), Pick a Protein: Tilapia (White Fish, Cod, Shrimp, Scallops) and Pick a Grain: (Organic Brown Rice or Farro). Food does not need to be slathered in sauce or dressings. The sooner you begin to change your habits, your tastebuds follow. 

(Pre-Non-Dairy Lifestyle) Caprese is a great choice
for those who can tolerate!
Photo By: Julia S 

Additional Sources: Ávitāe is 100% natural caffeinated water.  It is sourced from green coffee beans, which add no flavor or taste to the drink (a true hidden treasure). Ávitāe comes in multiple refreshing flavors, as well as natural/plain.  Instead of drinking pop or coffee, make a lasting switch to Ávitāe! 

Photo By: Julia S

*Products can be modified to account for all allergens* 

My style is soyless, dairyless and eggless.

Be aware of the oils used in fryers - some utilize peanut oil (if you have an allergy, avoid it, otherwise this is a fine oil to use) or vegetable oil.... which is actually soybean oil.  

The better oils that some restaurants utilize: 
-canola oil (also can be categorized as vegetable oil) and 
-palm tree oil.

When at home, try cooking with 
-coconut oil for the healthiest alternative or 
-use an olive oil.

Organic and Imported Oils
Photo By: Julia S

ALLERGENS and INTOLERANCES:

Dairy: Lactase Enzymes help reestablish the lacking enzyme, lactase, in your body. This was made to help you consume various dairy products that contain lactose, if you've had trouble in the past. Give the enzymes a try if this is one of your dietary wants or needs.

Soy: Soy is an emulsifier in almost all food.  It has no benefit, it is a collection of chemicals made to economically aid in mass production of food. Studies have also shown it can lead to developing different cancers. You may be surprised in just how many products soy is found in. Read your labels! 

Egg:  Lecithin is found in egg, a phospholipid or fat molecule, which can lead to indigestion by many. Egg whites do not contain lecithin. Apples and banana's can be used as a 'binder' in bakery recipes as a substitute for egg. The 'vegan egg' also exists.

Gluten: The chewiness in breads (elasticity of dough). It is a mixture of proteins that may prove indigestible for many.

When going out, do not be afraid to ask for an allergen list or menu.

Thanks for reading! Hope you learned a little something new... Drop a comment or question! 

Going Dairy-Free, Gluten-Free, and/or Adopting a Vegan Lifestyle

Going Dairy-Free, Gluten-Free, Vegan

If you prefer a dairy-free or gluten-free diet, you've found the right article. Whether you have an allergy, intolerance or are simply choosing an animal-free or wheat-free diet, there are plenty of options on the market for you. Essentially, you may want to look into vegan products when trying to avoid dairy, as there are a bountiful variety of vegan products on the market. Here's a look at some of my personal favorite options when it comes to both dairy and gluten free.

In case you didn't know...**Lactose is a sugar in milk. It must be broken down into two simple sugars, galactose and glucose in order for our body to use it as energy.  Lactase, the enzyme, breaks down lactose. Many people struggle to break down this sugar properly, if even at all.**

Dairy-Free Alternatives (that taste good, too!)

Photo Credit to silk.com

 I used to add heavy whipping cream into my daily cup of joe... not anymore! Lactose Intolerance does not have a set level of diagnosis, it can fluctuate over time in the human body.  Some people have noted being intolerant for just one year, and growing out of the phase, being able to digest lactose properly again. Whatever it may be...,an intolerance, an actual allergy or just a choice to go dairy-free, Silk has created a beautifully crafted Vanilla Almond creamer. Try it!

Photo Credit to samsclub.com

 If you prefer your coffee to taste like a simply plain (and delicious) cup of joe, try Coffee-Mate non-dairy creamer.  It comes in small to-go packs as well...perfect for travel.  WARNING.  The term 'non-dairy' is not regulated by the FDA. Therefore, Coffeemate Creamer does contain 2 milk proteins: Whey and Caesin.  The term 'dairy-free', is regulated by the FDA, and therefore contains NO milk proteins.

Photo Credit to godairyfree.org

Check out these delicious cold coffee's, if you're missing that tall iced to-go cup.

Photo Credi to amys.com

If you're going dairy free, you can still have pizza! Personally, I think this pizza is bursting with flavor.  Amy's brand also has lactose-free cheese on a variety of her dairy-free pizza's.  The lactose-free cheese tastes quite different from "normal" cheese, but it isn't too bad! Amy's brand also has a rice-based lactose-free mac n' cheese dish. Check it out!

Photo Credit to coconutgroveyogurt.com

You can still eat yogurt, too! Some people have an easier time digesting regular, milk-based yogurt, due to the culturing process of yogurt being substantially different the culturing process of milk.  If you want to avoid a lactose yogurt anyhow, Coconut Grove makes multiple flavors of yogurt using coconut-milk instead! Although the word "milk" is present, coconut-"milk" does not contain the same dairy protein as from the animal.

The yogurt here, Silk, is soy-based (plant-based) and really does taste like "normal" yogurt! It's smooth and creamy... (there is no underlying coconut or almond flavor)

Photo Credit to grazingmind.com


 Check out the brand Daiya... the brand of dairy-free cheese!  From pizza's, to "cream cheese" spreads, to macaroni, to "grilled cheeses", to slices and wedges of "cheese"... you'll want to invest your money here.

Photo Credit to godairyfree.org

I have not yet tried, but have been told that "Tofutti" is another good brand for substituting dairy..."feeding the world with one soy bean at a time" (2015, Tofutti). 

Photo Credit to vegnice.com.br

Don't forget to enjoy life.... with "Enjoy Life" products, too!

Photo Credit to enjoylifefoods.com

Jumping to desserts....

Photo Credit to sodeliciousdairyfree.com

This is what it sounds: completely cashew, completely tasty. 

Photo Credit to sodeliciousdairyfree.com

Yes, you can still enjoy "ice cream"... These mini treats are pretty addicting! 
(So Delicious also makes an almond milk yogurt if you prefer that over coconut milk.)

My absolute favorite brand of real milk, without the lactose, is Lactaid! I use it for cereal, for drinking, and the ice cream tastes like "real" ice cream! I definitely miss frozen custard... so I will substitute this for that if it is a close as I can get!

Photo Credit to traderjoes.com 

Also, check out sorbets. This one happens to be from Trader Joe's.  Highly refreshing.  I also recommend...

Photo credit to caloriecounter.com

Photo Credit to locobelly.com

Udi's brand is fantastic for gluten-free foods, they have a large variety of gluten-free options to pick from.  Some may argue that going gluten-free is just a fad.  Maybe it is. Some people are genuinely allergic, and intolerance to gluten is also termed as "Celiac Disease".  Thankfully, I personally do not contain this allergen, but a good portion of people I know, do. 

Here is a product that is not only gluten-free, but it is certified non-gmo and organic! Great choice.
I would not say I have completely gone vegan...  What I am, is a "Flexitarian".  I mostly eat fruits and veggies, and  just a little bit of meat occasionally.  How about you? 

Photo Credit to (1) samitrinchetto.com (2) veganfoodpyramid.com 

Hey, there are plenty of great recipes that you can make, VEGAN! Comment if you are interested in these absolutely delicious recipes, with some Mediterranean flare.  Credit to VegMichigan. 
Photo Copyright by Julia S. Copyright.

"Dilly Cabbage Soup", "Spicy Buckwheat Salad", "Blackberry Clafoutis"

Vegan Desserts are pretty yummy, too! They do exist! They're becoming more and more popular, you just have to look for them! I stumbled upon a "cupcakery" like this one by luck.  

Photo Credit by Julia S. Copyright.

{{Side note: My favorite cupcake flavor is Lemon, particularly from Rockin' Cupcakes, Rochester... (which has been taken over by a new owner)... ever since I have begun a dairy-free lifestyle, I was elated to have come across an amazing "Lemon Mediterranean" lightly salted vegan cupcake at Yummy Cupcakes, Bloomfield, MI. along with their cupcake push-pop!}}

Hey, if you're missing those homemade peanut-butter or chocolate-chip cookies you once loved to bake, worry no more!! Earth Balance brand has Vegan butter out on the market for you to bake with, or  even spread on a loaf of warm bread.  [Of course, remember to substitute normal baking chips out for dairy-free or gluten-free baking chips, depending].

Earth Balance also offers various spreads, snacks, dressings and meal foods.

Photo Credit to greenveganliving.com

Try the green tin  by EB.  It is an olive oil butter spread that therefore contains no dairy, no egg and no soy.