Dieting Today-What my skin might be telling me.

For those of you whom don’t know, I have had a skin condition (psoriasis) with which I have battled for many years.  I have been spoiled for the last six years with medication that did a wonderful job of controlling outbreaks.  It was yeah to swimsuits, sundresses and all manner of skin exposure.  Unfortunately this last year, it has been “Hello to covering up” even when it’s hot hot hot.  As a result, I have returned to some diet changes that might help and I was happy to find some studies (although limited) that focused on dietary management of psoriasis.  I will not take Slippery Elm until I learn what it actually might do to me but as for the rest, the recommendations were for a very healthful diet which I’m up for sticking to.  I was on dietary sabbatical during this weekend’s Halloween party but other than that, things are going well.  I’m getting creative in the kitchen and the challenge of eating out was actually quite fun for me as it makes it easier for me to advise clients.  Bottom line is that it is a practical way in which to translate science into practice.  I even revived an old favorite of steamed artichokes which was my dinner last night along with baked salmon which is full of those omega 3 fatty acids that are great all around health boosters.  I have included the full text article below which I’m using for a little independent study.  I fully embrace some aspects but others carry some suspicion.  What I will never doubt is the use of food as medicine.  If you think diet has no effect, try tackling your usual workout after some taquitos versus following a healthful meal.

 

http://www.altmedrev.com/publications/9/3/297.pdf

 

So this weekend, it was more of my super green smoothies which I have been using for a couple of weeks and fit well within the plan.  I had some organic eggs with lean turkey sausage and mushrooms for one lunch.  Whole grain breads are in so I even bought a new cereal to try which provides a whopping six grams of fiber per portion.  I’m not sure what my decision will be on Halloween when we are making homemade pizzas.  Will I or won’t I skip the red sauce?  Tomatoes are a no food on the plan.

I’ll keep everyone posted on what meals I’m trying.

A Glimpse

I have had a busy day at work, lunch included getting my bike roadworthy again and an interview in the afternoon.  I was interviewed today by a freelance journalist, Emily VanCleve, on the topic of vegetarian and vegan nutrition.  As I mentioned to a colleague today, interviews keep a person on their toes.  Here is to hoping the radicals don’t start calling me with their opinions on how I’m killing people with meat since they took offense to the fact that vegan diets can be just as unhealthy as non-vegan diets.  I have a friend trying a vegan eating plan and I'm considering another round of vegan eating.  Although, the office has requested that I NEVER AGAIN bring brussels sprouts to work.  Eating vegan can be a great plan but it definitely takes planning and thoughtful effort to make it a source for optimal nutrition.  I had a lean turkey brat today so obviously today will not be the start of vegan eating.  The key nutrients of concern with vegan eating include vitamin D, calcium, vitamin B12 and iron.  I am pretty excited to try out a 28 day vegan eating plan.  My super green smoothies will definitely be on the to keep list. Last time I tried vegan eating, I had horrible cravings at night so I might just try vegetarian with eggs and dairy in small amounts.  Either way, I'm going to do a detailed analysis to see how I do with key nutrients.  Wish me luck!

Yummy Potato Skins

 I developed this recipe in response to the bargain $.99 bag of potatoes, hunger and an unwillingness to derail my healthful eating plan.
I have made this recipe a couple of times (after posting the recipe, I just had to have more) and while I keep the goat cheese consistent, I have changed the types of cheddar as well as using Sambal Oelek in place of the Hatch Green Chili.  It still tasted wonderful and I always have a few slices left since it's completely satisfying.

Ingredients:

Potato Skins
1 Large Potato (~ 6 " potato and < 1/2 lb in weight), scrubbed and sliced ~ 1/4 of an inch thick
1/4 cup Cheddar Cheese
1-2 Hot Green Chilis, Diced
2 tbs Goat Cheese (not Feta Style, choose soft it helps hold everything together)
1/2 cup Bell Pepper, Diced
1/2 cup Onion, Diced


Diping Sauce
1/2 cup Plain Yogurt
1-2 Teaspoons Packaged Taco Seasoning

Instructions:
1)  Preheat oven to 400° F. While oven preheats, prepare ingredients.
2) Spray a baking sheet with non-stick cooking spray and place a single layer of potato slices on the baking sheet.  Spray the potato slices with non-stick cooking spray.  Spinkle with pepper and salt if desired.  Place potatoes in preheated oven for 20 minutes and then flip the potatoes to continue cooking for 10 more minutes.  While potatoes are cooking, mix the remaining ingredients.  The goat cheese will help the remaining ingredients hold together.
3)  The potatoes have now cooked for 30 minutes, top the potato slices with the cheese mixture.  Most slices will take about 1-2 tablespoons of the topping.  Return to oven and continue cooking for 10 minutes. I serve them with 1/2 cup of plain yogurt flavored with 1-2 Tablespoons of packaged taco seasoning for a great way to get in some more dairy.  Tabasco sauce welcomed.
4)  Enjoy

Good Days Behind and Ahead

It's been several days and I'm now a total fan of the super green smoothies but I modify mine to focus on what my body needs and I haven't been able to just follow some of the recipes that abound on-line.  The smoothies really have helped curb my night time cravings and are super tasty.  I bought the organic baby spinach from Sam's club so that means I have the rest of the week to use up the big container of spinach so the main ingredient for the smoothie is safely secured.  I even resisted a regularly sweetened large fizzy drink that was delivered to my desk today.  The flavor was my favorite so it prompted a moment of -why, why, why, why - and then I was able to move on and drink my water. 

Strategies for Success
1)  Planning ahead-  I've had a meal plan that takes my changing day to day schedule into account.  I packed my gym back to make getting to the gym after my workday less of a chore as there isn't an opportunity to stop at home and become distracted by the household.  I packed a few dates as a post workout snack so that I was neither shaky after my 1000 meter swim nor was I tempted to pick up "junk food" after my swim.
2)  Just Do It- I have spent a great deal of time discussing motivation with clients.  The best intentions can fall apart in the face of day to day realities.  Motivation may be the difference between thinking about making changes and actually making those changes in the form of a healthful diet and physical activity. 
3) Accountability-I'm checking in with several friends on keeping to these changes. 

Notice that knowledge isn't the barrier that throws me off track.    I am very happy to report that just a few strategies are really getting me motivated and helping me guide clients and families in the recent months.  My dog will definitely appreciate that he's getting some good physical activity as well.  He's gotten a bit chunky through no fault of his own.

Eating for Skin Health

I am approximately six (6) weeks into a hiatus from medications so the suffering is truly in full swing. The benefit of taking this time away is that I have already gotten back to some basics such as oatmeal baths which I enjoy yet don’t do often enough (I've done one or two oatmeal baths a day thanks to the long weekend allotting me some extra time).  I have also incorporated a green smoothie to start and end my day which is part of increasing anti-inflammatory foods in my daily diet.  I have experimented with a few different smoothies and oddly enough, the worst looking smoothie (the one I created this evening) was the best one yet. 

 

In my quest for meal ideas, it was impossible not to notice the degree of misinformation available on line regarding nutrition.  Some of the information is benign but other information just seems to be preying on individuals who are probably just trying to make better choices. 

 

Great Ideas I’ve Found On-Line

Workout Variations

Using Smoothies to Increase Vegetables (I got this from some dietetic interns but I’ve also seen it on line a great deal.)

Overnight Oatmeal

 

Misinformation

Any single food touted as a “cure” to all that ails you

Coconut “Oil”-seriously, are we still obsessed with this saturated fat?  Don’t get me wrong, I love coconut but I know it’s not going to get me fit and trim.

Weight Loss Water – all the claims that detox waters are going to change your life.  If they get you to eat less, they will lead to some weight loss but that didn’t’ occur “magically”.

 

It’s no wonder people are so confused and struggle to make reasonable choices.  As for myself, I believe in a whole foods diet.  I like to know what I’m eating by using wholesome ingredients prepared in my home in a mostly healthful way.  This leaves room for my food splurges in the form of wine tastings and eating out.  This weekend that meant the St Clair Wine Festival and the Luna Rossa for a wood fired Verdure Pizza.

 

So if it sounds too good to be true, do your research.