Nutrition

A Week Without Oatmeal

I’m giving up Oatmeal.

I know, GASP! And believe me, even though (for now) this is just a one week experiment, I still bear this news with an extremely heavy heart.

Oatmeal is everything that breakfast should be. Creamy, carby goodness with hints of whatever flavors your oatmeal-loving heart chooses to add. Like say, banana, cinnamon and raisin.

Up until recently, I sincerely believed oatmeal was one of the healthiest breakfast options out there. When I first started Hungry Runner and began to learn about wholesome nutrition, one of the first changes I made to my diet was to replace sugary breakfast cereals with oatmeal for breakfast. It was like a miracle to me. Topped with some fruit and nuts, oatmeal kept me feeling way fuller for way longer than cereal and milk ever did. I was hooked.

Is it really healthy? PB2

PB2. I have been wondering about this low-calorie, powdered peanut butter substitute for months. One of my favorite fitness bloggers, Savannah (Muffin-topless.com) talks about it all of the time. She swears by it and uses it in many of her healthy dessert recipes.

But knowing what I do about most packaged foods, I just couldn’t fathom how a powdered version of peanut butter could meet my clean eating nutrition standards. I imagined it to include a handful of artificial additives. I thought, “Sure, it boasts fewer calories than traditional peanut butter, but at what cost to the nutritional value of the food? How many added ingredients does the company use to replace what’s missing?”

Is it healthy? Hint Water

I’m weird. I really don’t ever crave flavored drinks like sodas or juices the way that many people do.

I know some people who would rather die of thirst than drink regular, plain, boring water. OK, I’m totally exaggerating with with the “die of thirst” thing. But seriously, I know some people who hate water a lot. Which is really not a good thing, since you know, we need it to survive.

Hydration plays a huge role in our health, and making sure to drink enough water on a daily basis has a long list of health benefits, including an increase in metabolism, clearer, healthier skin, and improved digestion.

Unfortunately, many people who feel they need a little flavor or fizz in their beverages turn to juices and sodas that are filled with an excess amount of refined sugars and artificial flavors, often without even realizing what they’re really consuming. After all, many food packages are quite misleading and every brand wants you to think that they’re product is healthy and nutritious, even when it may be anything but.

So, could Hint Water, (a product pointed out to me by a lovely Hungry Reader) which is self described as “pure, naturally flavored water,” be a healthy hydration alternative for health-conscious consumers who need a flavored fix?

Is it really healthy? Odwalla Fruit Juices Part 2

Hungry Runner’s “Is it really healthy?” series aims to explore whether products that are labeled and marketed as “good for you” are truthfully healthy or just another junk food cloaked under the guise of a fancy label laden with buzz words. “Healthy” is defined as “a minimally processed food product with little added ingredients that provides the body with beneficial nutrients.”

A little over a year ago, a few months after I had first launched Hungry Runner and seriously started to commit myself to clean eating, a friend messaged me asking weather or not I thought an Odwalla Fruit smoothie drink she had picked up was “healthy.”

Having recently started the “Is it really healthy?” series on my new blog, I decided to use the Strawberry-Banana Flavored Odwalla Smoothie as my next topic. I gave it a fairly decent review, deeming it mostly healthy but warning that I would beware of its high sugar content.

You can read my original post here: Is it really healthy? Odwalla

Since then, some of you have commented, noting that the sugar is all naturally occurring from the fruit ingredients and therefore, completely healthy. And you’re right.

Such was a point that I mostly agreed with in my original post, highlighting the fact that there are no added ingredients (in that particular flavor, at least). However, looking back now, after a whole year of learning much more about food and nutrition and what it truly means to be healthy, I can see that I really did not fully understand the difference between added, refined sugars and naturally occurring sugars like the kind found in fruit. In fact, even after much of my own research, I still wouldn’t claim to fully understand the entire sugar picture, because though it is surrounded by plenty of studies and research, not much has been proven with one-hundred-percent certainty and there are still many questions left to be answered.

As is stated in my disclaimer, I am not a nutritionist or a registered dietician. I cannot give you personal nutrition advice. That is not my goal here. My aim is simply to analyze and discuss, and to provide resources so that you can further educate yourself about nutrition, a topic surrounded by a great deal of conflicting research, which means you should read and learn as much as you can in order to make informed decisions about your diet for yourself.

That being said, we do know some things about sugar. There are several different types of sugars (See: An Introduction to Sugar), but there is still much that is unknown about how each kind might affect the human body. (See: “Is Sugar Toxic?” and the counter argument, “Fructose Alarmism“) Still, with all that is left up in the air about the ingredient, it is generally regarded that the natural sugar found in fruit is healthier for human consumption because it is consumed with the antioxidants, vitamins, and minerals that are also found in fruits, and because the fiber that fruit contains slows the absorption of the sugar into the blood stream and body.

(I also suggest reading: What Kind of Sugar Should I Eat? and Sugar Is Sugar Is Sugar!)

So now, a year later, as I look back on my original Odwalla blog post, I also realize that as I was just starting out on this journey, much of what I had first learned about nutrition had turned me into a bit of a “sugar alarmist.” Where I was previously under the impression that if I wanted to lose weight I’d simply need to reduce the amount of fat in my diet (a common misconception), learning about the potential effects of consuming too much sugar (a completely new idea to me) caused me to start holding a huge grudge against it, even the naturally occurring kind from fruit.

I’ve since let go of that grudge, (health and nutrition is an ongoing learning process for me and you will see my successes and failures unfold as a I continue to blog) and today, I would not be worried that the Strawberry-Banana flavored Odwalla drink contains “too much sugar.” I would say that it is a healthy choice because it is loaded with nutrients from its fruit ingredients and it contains no processed, refined sugars or artificial ingredients.

However, too much of even a good thing can become problematic. So, in the same way you wouldn’t want to eat a diet composed completely of fat, or completely of protein, it’s important to remember that just because the Strawberry-Banana Odwalla smoothie might be considered a healthy source of fruit, doesn’t necessarily mean you would want to drink it in excess or use it as a constant replacement for real, whole fruits. A truly healthy diet that provides our bodies with all of the minerals and nutrients it needs to function properly means finding a balance between fruits, veggies, whole grains, lean proteins, and healthy fats. Too much of any one thing will most likely lead to the deficiency of another.

(For a complete breakdown of what I consider to be a wholesome healthy diet, see: The Clean Eating Diet)

All that being said, please take careful note of the fact that above I am only referring to the Strawberry Banana flavor. This is because not all of the Odwalla products are created equally and some of their smoothie drinks do include refined sugar ingredients, which are OK to have every once in a while, but not something that would necessarily benefit your body if consumed on a regular basis. And the same can be said for some of Odwalla’s other products, like their bars and protein drinks. Some are mostly clean with little added ingredients, while others contain some natural flavorings and refined sugars. This is a perfect example of why it’s so important to read the nutrition facts and ingredient lists for all products, because even across a single brand the “healthiness” factor of varying products can differ greatly. (Another great example of this is the Kashi brand.)

Odwalla produces many different food products, however I have taken the time to at least look at all of their fruit juices and smoothie drinks. Below I have separated them into two lists, Clean Juices & Smoothies (whose ingredients contain no added sugars or “natural flavorings”) and Smoothies With Added Sugar or Natural Flavors. I suggest using the Fooducate app if you would like to further research the nutritional value of their other products.

Clean Juices and Smoothies:
Apple Juice
Carrot Juice
Grapefruit Juice
Orange Juice
Organic Carrot Juice
Tangerine Juice
Mango Tango Smoothie
Strawberry-Banana Smoothie
Garden Organics Carrot
Garden Organics Carrot Apple Berry
Garden Organics Carrot Apple Mango
Garden Organics Carrot Beet Ginger
Mango Super Protein
Original Super Protein
Orange Honey Passion Wellness

Smoothies With Added Sugar or Artificial Ingredients:
Citrus C-monster Smoothie (contains organic invert cane syrup)
Strawberry C-monster Smoothie (contains evaporated cane juice)
Chocolate Protein Monster(contains evaporated cane juice)
Pumpkin Super Protein (contains evaporated cane juice)
Strawberry Protein Monster (contains organic invert cane syrup)
Vanilla Al’mundo Super Protein (contains organic invert cane syrup)
Vanilla Super Protein (contains organic invert cane syrup)
Lemonade (contains evaporated cane juice and 41 grams of sugar, all added!)
Pomegranate Limeade (contains evaporated cane juice and is made from concentrate)
Tropical Energy (contains brown rice syrup)
Mango Lime Twist (contains “natural flavors” and stevia leaf extract)
Mixed Berry Shuffle (contains Stevia leaf extract)
Pear Berry Jive (contains “natural flavors” and stevia leaf extract)

*From Concentrate juices are not necessarily less nutritious but it does mean that the product is more processed

*See What is the Healthiest Sugar? For descriptions and more info about the types of refined sugars mentioned above.

As you can see, a fair amount of their beverage products do contain some form of added sugar and/or “natural” flavors. If you’ve been following Hungry Runner for a while, you know that I support the everything in moderation approach to nutrition. No one will ever have a perfect diet (there’s no such thing), and I don’t believe that completely restricting a specific food or nutrient makes for healthy eating habits. Which is why I want to point out that by highlighting which products have added ingredients, I’m not saying they are something to never ever be consumed. I’m not advocating that they are necessarily “unhealthy.” After all, they do contain plenty of vitamins and minerals from the fruit ingredients,which definitely is healthy. I’m simply highlighting the fact that the ingredient list on any food label should never be dismissed simply because a brand seems healthy or has other clean products. And that when possible, since we do not fully know the effects of added sugar on the body, the healthier choice would be the product without any added, processed ingredients, and the BEST choice will always be the natural, whole food equivalent.

The bottom line is that some added sugar is OK. But it is likely that too much added sugar may be harmful to our health. Which is why reading the ingredients for every packaged product that you consume is so important, especially when it comes to supposed health food products that are very carefully marketed using buzz words like “organic,” “vegan,” “natural,” and “pure.” With products like these it is so easy to glance over the nutrition facts and ingredients and blindly trust whatever is written on the front of the package without realizing you may be consuming more added sugar than you had intended or thought.

It would probably be healthier to consume the nutrients from the fruits in these drinks by eating the actual fruits themselves, but that does not mean these smoothies are unhealthy. In fact they are a much healthier alternative to a great deal of the bottled fruit beverages that you would find at any grocery store.

And as a final even more important note, a truly healthy relationship with food means being able to regard all food as neutral. Meaning, there are no “bad” or “off limits” foods. Simply, foods that you know are more beneficial to your health (natural, whole foods) and foods that you know won’t necessarily benefit your body, but that are still OK to eat every once in a while without feeling any guilt or remorse.

I like to think of it this way:

[image source]

Final Consensus: Most of Odwalla’s products are wholesome and healthy, but always read the labels just to be sure, and sugar from fruit is not unhealthy or fattening when consumed alongside a complete, balanced diet.

What food product brands can you think of whose packaging and labels seem tricky or misleading?

How to Eat Healthy When Dining Out: Choice Eats 2013 Best New York City Restaurants

Hungry Runner was born out of my love for both food and fitness. Being passionate about both is tough sometimes. Of course I’d love to eat mac-and-cheese-topped hot dogs every day, but I know such a meal wouldn’t provide my body with what it needs to fuel a six-mile run or a Tabata workout at the gym. (Darn!)

So what’s a foodie to do? And how can we all enjoy the outstanding (and sometimes downright, over-the-top decadent) dishes that so many restaurant chefs have to offer while still maintaining a wholesome diet? Well, it might not be an easy feat to conquer, but I learned a lot about food and some great New York City restaurants at the Village Voice Choice Eats event last night and I’ve got some answers for you!

Rule Number 1: Maintain a whole-foods, clean eating diet on a consistent, daily basis.

I know, right now you’re like, “But that has nothing to do with eating out.” But actually… Yes, yes it does. For example, yesterday I made banana oatmeal for breakfast, ate some nuts for a mid-morning snack, had some Split Red Lentil Veggie Chili (that I had prepped earlier in the week) for lunch, and then a blueberry smoothie after my workout, all in anticipation of letting myself indulge at Choice Eats later on in the day. So what I’m saying is, if you eat cleanly and treat your body right for the majority of your meals, it’s less detrimental to let yourself indulge and stray from your typical diet when dining out.

Best Choice Eats Over-the-Top Indulgence: Mac-and-cheese-topped hot dog, AKA a “Ditch Dog,” from Ditch Plains.

This was the first thing I sampled at Choice Eats. I was looking forward to checking out Ditch Plains for the sea food side of their menu, but when I saw this at their booth I was like, “Ohhh, I knew there was a reason I’d love this place.” This creation reminds me of being in high school and just eating whatever the heck you want, whenever the heck you want. While we can’t all do that forever (sad face), there’s certainly an occasional, every-now-and-then time for it. So when the opportunity arises, let your inner seventeen-year-old seize and enjoy the moment!

Rule Number 2: Order a side of veggies.

“Eat your veggies!” I sound like your mom. Or if you are a mom, I sound like you, talking to your kids. Whatever the case, you know moms are always right (just admit it already), and therefore I am right too. Whenever you have the choice, try swapping the typical side of french fries with some vegetables. This probably won’t be offered to you, so you’ll have to ask and everyone else at the table might roll their eyes at you, but who cares. They’re just jealous that you’re so awesome and healthy. Vegetables are nutrient dense but low in calories, and they are typically high in fiber, which means they will keep you feeling fuller and more satisfied for longer. Oh! And if you want to be extra, super healthy, order an entirely vegetable-centered dish.

Best Choice Eats Use of Vegetables: Tomato Cake from Dirt Candy.

Dirt Candy is a vegetarian restaurant, so if you decide to eat here (you’ll need to make a reservation waaaay ahead of time), you have no choice but to eat your veggies. The tomato cake was made with smoked feta cheese in tomato leather topped with tomato and a basil vinaigrette. This is a super popular restaurant in New York City right now, and after tasting this, I completely understand why. Amanda Cohen, the owner and head chef, isn’t so much into veggies for their health benefits nor is she a vegetarian herself, but her menu is totally turning more people on to vegetables (they can taste good!) and I’m so down with that!

Rule number 3: Do your research.

Explore new eateries! Use the Internet (such a cool new invention!) and tools like Romio or Yelp to find out about different restaurants and what they have to offer. Keep an eye out for businesses that place an emphasis on using fresh, local produce and whole food ingredients. These types of restaurants are much more likely to truly care about the quality of the food they’ll serve you and there’s a greater chance of knowing exactly how your meal will be prepared. Also, take a look at the menu online before you go. Weigh out your options and pinpoint a few of the healthier dishes so you have an idea of what you’re going to order and won’t be tempted to stray towards the less-healthy dishes.

Best Choice Eats Use of Local Produce: “Ooey Gooey” Creamy Vanilla Ice Cream from Ample Hills Creamery.

Of course, Ice Cream isn’t the most wholesome of foods. But, like I’ve said in the past, there’s food that’s good for the body, and there’s food that’s good for the soul. As far as I’m concerned, you need both to be healthy and have a healthy relationship with food. And ice cream is definitely good for the soul. Especially ice cream like the kind you’ll find at Ample Hills. The kind that uses homemade ingredients and fresh dairy products. No icky food additives or artificial ingredients here!

-Runners up for Best use of Local Produce-

Thirty Acres

Try their Red Wine Egg (Healthiest dish I found at Choice Eats!)

Ruler number 4: Try new things.

Just because you’ve never heard of it before, doesn’t mean you won’t like it. I’m actually totally guilty of ordering the same dishes at the same restaurants time and time again. Which is fine sometimes. We all love our favorite foods. But come on, branch out! Add some variety to your diet! Don’t let the unknown (and maybe sometimes exotic) name of a healthier dish deter you from giving it a shot. If you’re not sure, ask the waiter or waitress, chances are they know a thing or two about the menu and can give you an honest, first hand opinion.

Best Choice Eats Use of Alternative Foods: The Farro Walnut “Burger” from Del Posto.

I had never heard of farro (which is a whole grain) until trying this wonderful little faux “burger” from Del Posto last night. Turns out, when you mix it with it chick peas, caramelized onions, and walnuts to create a meat-less version of a good old, American hamburger, it’s pretty darn good! Del Posto is a classic Italian restaurant, and this particular item isn’t on their menu, but I’m just saying, it totally should be

Rule Number 5: Avoid “Clean Plate Syndrome”

Confession: I totally suffer from Clean Plate Syndrome. When good food is placed in front of me, I want to eat it all, and I want to eat it all now. But I’m working on that, because part of maintaining truly healthy eating habits means stopping when you’re full, even if there’s more food left on your plate. Learn to practice mindful eating. Eat slowly, enjoy every bite, and listen to your body. Typically it takes the stomach about 20 minutes to get the “I’m full” message to the brain. Try eating half of your meal, taking a breather for a few minutes or so, and then finishing it only if you decide that you’re still hungry. If you’re full, ask for a take out box and enjoy the rest as leftovers the next day.

And a sub-rule of rule number 5: If you want to order dessert, exercise the same portion control caution. Eat only some of it or share it with a few others at the table.

Best Choice Eats use of Portion Control: All of the bakeries and their mini sweets!

I’m just saying, dessert should always be miniature, that way you can have a little bite of EVERYTHING! Pictured above, top left we have the “S’moregasm” from S’more Bakery. Middle left is a “Honey Chocolate Blondie” from Ovenly. Bottom left, a Strawberry Balsamic Cheesecake Bite from Bite Me Cheesecakes, and right, the cutest cupcakes you ever did see from Butter Lane. ( I tried their “Elvis” cupcake, which was a banana cupcakes with peanut butter frosting… Perfection!)

-Other Awesome Things I Ate-

Best Dessert Overall: “Drunkey Monkey” Banana Cream pie from The Blue Stove.

Best Grilled Cheese: “Pop’s Original” (smoked gouda, honey mustard & tomato) from Mrs. Dorsey’s Kitchen.

Best Alternative Dessert: Rice Pudding & Fruit Compote from Liddabit Sweets.

Best Pizza: “Rotini Roll” (Tito’s vodka sauce, fresh mozz’, spicy pepperoni, and Thai basil) from Pete Zaaz.

Best Surprise Appearance from my Favorite Peanut Butter Brand: Peanut Butter & Co.

Thanks to the Village Voice for putting the event together and to all of the amazing New York City restaurants that showed up and sampled their food!

Balance Bar® Protein Bar Review & Giveaway!

Watch to hear my thoughts on Balance Bar Protein Bars and to find out how you can enter to win your own Balance Bar Prize pack!

Is it really healthy? Bread

Bread. Oh beloved bread. So fluffy and wheat-y. There’s almost nothing its grainy, hearty taste can’t be paired perfectly with. Without bread, there would be no such thing as sandwiches. There would be no slices of buttered toast to be savored with a breakfast omelet at brunch, no dough topped with oil, cheese, and sauce to be called pizza.

Yet no matter how it is so dearly adored, bread is still constantly demonized by so many. Some who dismiss it’s carb-y goodness, argue against eating grains. (Which, there is a small amount of evidence that shows they might possibly be harmful to the health of humans.) Others, mainly those promoting weight-loss diets, are just afraid of carbohydrates, which is silly because they are a main source of fuel for our bodies. Yes, eating too many- especially refined- carbs can cause weight gain, but eating, portion-controlled, complex carbs in congruence with a balance of protein and healthy fats is perfectly fine for most.

The reason I’m choosing to write about the controversial conundrum of bread, is because of a recent comment I received in response to my Top 3 Tips for Healthier Food Shopping video on Youtube.

[youtube http://www.youtube.com/watch?v=uuFGYiIzfhs]

In the video I talk a little bit about a loaf of bread that I purchased at my local grocery store. I point out several things that I typically consider (such as the type of flour used and added ingredients) when selecting store-bought breads. I posted this video over the summer, but two or three days ago, a Youtube user left a comment which said the following:

Bread in itself is NOT healthy! When you eat bread, simply slap it on your waste and unless you are constantly working out… especially women… you will GAIN weight from bread. Besides almost all bread is contaminated now days with the killer chemicals!

I’ll start by saying that I don’t completely disagree with everything that was said here. The sad truth is, most packaged bread products contain unhealthy additives and preservatives that no one should consume on a regular basis. If you follow me on Instagram or Twitter, you know that I talk a lot about “clean eating.” Angela Hattaway at Fit Day has very concisely defined what eating clean should consist of:

When someone makes the choice to eat “clean” they are choosing to eliminate all processed foods and extra additives from their diet. Basically, you are choosing to eat whole, unrefined foods.

The basics of eating clean include – eating lots of fruits and vegetables. These are straight from nature – the idea is to stay away from anything that may have been altered in any way.

Include meats, however; “whole” meats that you have chosen straight from the butcher or prepared yourself. You would be very surprised to find out what is actually in ground turkey.

Enjoy whole grains – these are grains that are still complete and haven’t been broken down in any form. Examples include: brown rice, whole wheat and other whole grains. You will have to get used to reading over food labels. Just because a product says its “whole grain” does not mean it is. It also does not mean they have not added a bunch of other ingredients as well.

Eat fewer ingredients – try not to purchase items with more than 4-6 ingredients in the ingredient list. Also, be sure you recognize every ingredient. If you can’t pronounce it, you probably shouldn’t put it in your body.

Eating “cleanly” is the number one way to improve your diet, no matter what you goals are. However, it’s extremely hard to find bread products that meet clean eating standards, which is why I rarely purchase store-bought bread anymore. If I do want bread, I’d rather make my own.

{Homemade Oatmeal Bread Recipe}

Whole wheat and whole grain products are considered healthier than refined “white” grains because whole grains are not processed (the protein- and fiber-rich bran and germ are not separated from the kernel), and therefore contain more vitamins, minerals, and nutrients. But the problem is that many brands falsely tout the whole grain/whole wheat stamp on their labels because the FDA does not enforce a legal definition of how much whole grain or whole wheat a product needs to contain in order to use the words on its packaging. Basically, many products can feature the words on their labels without repercussion, even if the food item barely contains any whole wheat or whole grain ingredients.

All of that being said, what I want to use this post to emphasize most, is that everyone is different. The thing about that Youtube comment that really struck me was the part that says “When you eat bread, simply slap it on your waste…” This is such a generalized, blanket statement, but unfortunately, it has the power to scare some people, “especially women,” into never touching any piece of bread ever again. (Which is just nonsense if you ask me.)

We all have different needs, different body types, different metabolic rates, and most importantly, different goals. Our body types and genetics play a huge role in the way that our bodies absorb and distribute the calories and nutrients from the foods that we consume. Because of this, the way that your diet is constructed should be based upon two important factors:

1.) What works best for you.

2.) Your goals.

For example, if your goal is to lose 10 pounds in 10 weeks (that’s one pound per week), you might try reducing your caloric intake by about 500 calories per day. However what types of calories you decide to cut out should be based on your body and how it reacts to certain foods. What works for one person, i.e. avoiding bread products, removing grains from your diet, may not have the same effect for another. (Of course exercise is also needed for weight loss, but for all intents and purposes here, I’m simply referring to diet.)

And remember, not every single person ever is trying to lose weight.

However, for those who are, they all too often jump right into following the regimented plans of the low-carb or grain-free diet because they promise quick weight loss. However, for most people who would like to lose weight by implementing healthier eating habits, immediately restricting all bread and grains from their diet is an unrealistic approach.

That’s not to say that the guidelines for following the Paleo or any other diet should be completely dismissed. (Outlaw Fitness HQ has a great article comparing the pros and cons of The Paleo Diet that I highly recommend reading.) It means that you should conduct your own research because you need to find out what is going to work for you. Read everything you can. Make an informed decision for yourself and then try it out. The best way to learn is through trial and error. Change needs to be implemented slowly. One new step at a time.

As for carbohydrates, our bodies need them. They are an important source of fuel. Of course, contrarty to what some might believe, bread, grains, and pasta are not the sole source of carbohydrates in this world. If you want to try eliminating bread and grains from your diet, the following foods are good sources of complex carbs:

Beans and a legumes
Milk (Next in this series: Is it really healthy? Dairy)
Fruits
Root Vegetables (sweet potatoes, potatoes, yams, carrots, raddish)

Personally, my body feels and performs best when I limit my bread and grain intake to just one or two servings per day. (Usually 1/2 cup of oatmeal with breakfast in the morning one serving of either rice, quinoa, or whole wheat pasta in the afternoon or evening. I strive for one completely grain-free, mostly vegetable-based meal per day.) I don’t purchase loaves of bread, wraps, or pita pockets quite as often as I used to because (through much trial and error) I’ve come to find that I feel much better when I eat a truly clean diet, which does not include consistently consuming store-purchased bread products.

However, that’s not to say that I absolutely never eat any of it. When I want one, I enjoy a slice of pizza. (Or make my own homemade pie.) If I feel like having a peanut butter and jelly sandwich, I eat one. I don’t believe in ever completely restricting yourself from any one type of food.

Life is too short to never eat a garlic knot. (Unless you really don’t like garlic knots.) And what’s the point in going to brunch if you can’t enjoy some pancakes or French toast every once in a while? If you do the work to discover the rules that work for you and your lifestyle and consistently follow them 80-90% of the time, there’s no reason you can’t enjoy whatever treats you want when your heart so desires. And there’s certainly no reason why you can’t eat bread if you want to.

7 Things You Didn’t Know About Wheat Germ: Giveaway {CLOSED}

At the risk of sounding like a health food newbie, I’m going to start off by saying that up until a week or two ago, I actually didn’t even really know that wheat germ was a thing. I mean, I guess I had heard of it before, but I definitely didn’t have any idea what it was or what you could do with it.

But now, thanks to some new friends at Kretschmer, that has all changed. And since my job is to inspire and empower all of you to be healthier and happier, I’m going to fill you in on what wheat germ is, how adding it to your diet can be beneficial to your health, and how to make some super awesome dishes using it. That is, unless you already know all about it. In which case, way to go! You’re so ahead of the Healthy Curve.

So far, I’ve only tested out this newly discovered super-food as a topping for my oatmeal at breakfast (pictured above) and a Greek yogurt mix-in for an after dinner snack. (Creative, I know!)

Oikos Vanilla Greek Yogurt with raisins, crumbled graham crackers, and of course, wheat germ.

Usually, I mix my yogurt with granola and almonds or fruit, but after trying this out for the first time a day or two ago, I’m totally sold on wheat germ. It added a perfect not-too-sweet crunch to the yogurt and now I’m just dreaming up all of the other ways I can make use of it.

Like say, in a roasted vegetable dish or a batch of pancakes!

But before I start testing out a dozen new recipes (which, you know I will), first let’s find out why this stuff is so good for you.

7 Things You Didn’t Know About Wheat Germ

1. Wheat Germ is the part of a wheat plant that sprouts and grows into a new plant and though it’s actually teeny tiny, it’s packed with protein and a ton of essential vitamins and minerals.

2. It contains vitamin E, an antioxidant, and folic acid, an essential B-vitamin. Both help protect and make new cells so that your body can fight off disease.

3. It’s full of magnesium, which works to keep your heart, bones, AND your immune system strong.

4. Wheat germ contains the B-vitamin Thiamin, which helps the body convert carbs into energy. Necessary for runners and all athletes alike!

5. It’s packed with phosphorus too. An important mineral that aides calcium with building strong bones and teeth.

6. Keep counting the minerals! Wheat germ is also filled with Zinc, which has many functions, like healing wounds and fighting off viruses.

7. Protein punch! That’s right. Bet you didn’t know that wheat germ is an excellent source of plant-based protein. Plus, it only contains healthy polyunsaturated fats.

Wow, can you say, SUPER-FOOD? I’m a little bit upset that I’ve only just been introduced to this powerhouse of a food. If you’ve never had a chance to try it before, I don’t want you to have to wait any longer. So, I’m giving away a jar of Kretschmer Wheat Germ + one Organic Oikos Greek Yogurt to one lucky Hungry Reader!

Continue reading to find out how to enter!

Flu-fighting Super-food Salad

So, you wanna prevent the flu.

Sure, you could get a flu shot, but if you’re like me and would rather opt for more natural and holistic preventative measures, then why not simply give your immune system a boost the old fashion way?

Don’t worry, I’m not talking about some crazy, weird concoction that your grandma used to swear by.

I’m talking about you’re diet. I’m talking about eating foods that are high in antioxidants, which help your body fight off free radicals and unwelcome bugs and viruses… Like the flu!

I’m talking about adding a dish like this Flu-fighting Super-food Salad to your daily diet. I whipped this up a few weeks ago when I felt myself starting to come down with a pretty nasty cold. Whenever I feel myself starting to get sick, my first reaction is to up my antioxidants. I brew lots of green tea, I add lemon (which is high in vitamin C) to my water, and make sure that all of my meals are filled with nutrient-dense “super-foods” like avocados, tomatoes, spinach, and berries.

Actually, who am I kidding? All of that is typically part of my daily routine. But whenever I feel like a cold is coming on, I become much more adamant about it. I’m more like:

[original image via KYM and Hyperbole and a Half]

And so, super-food-filled salads like this one frequently end up on my plate and like magic, I start to feel better! Only it’s not magic, it’s food. In my mind though, the two are comparable. In fact, it might be safe to say that food is actually better than magic. Anyone else agree?

If you want to be just like me, top this salad with my Homemade Greek Yogurt, Honey Mustard Dressing. But since most of the ingredients here are pretty neutral, I imagine it will taste good with any dressing that your little heart pleases. Also, I’m not the boss of you. So feel free to throw in anything else you think might make this dish even more super!

Now share with me: What’s the first preventative measure you take when you start to feel like you might be getting sick?

Ingredients:

1 cup baby spinach leaves

1/2 tomato, cubed,

1 hard boiled egg, peeled and chopped

1/3 cup chick peas, drained and rinsed

1/4 of an avocado, chopped

1 thick slice of a red onion, chopped into long slivers (I only like a small amount of onion in my salads. Feel free to add more to your liking.)

Crumbled goat cheese

Directions:

1.Toss all ingredients except goat cheese until well mixed.

2. Sprinkle with goat cheese then top with dressing of your choice.

10 Reasons to Add Coconut Oil to Your Diet

I know, I’ve been talking your ears off about coconut oil lately. In fact, I just gave a 32oz. jar of it away to a very lucky reader.

This is Sarah, the winner of my Tropical Traditions Coconut Oil Giveaway.

Everybody say, “Happy coconut oil cooking, Sarah!”

So, the reason I can’t stop yapping about coconut oil is because including it in your diet comes with a lot of great benefits (besides making food taste really good). And if you decide to start cooking with it more often, you might as well get the 411 on all of the amazing things it can do for you and your body.

Coconut oil is not only a super-healthy alternative to other oils that are commonly used for cooking and baking, but it can also be used as a moisturizer for skin, a shine treatment for hair, and the list goes on and on.

I love that there are a lot of really cool things that coconut oil can be used for, but since we all know I like talking about food the most, I’m going to share my top 10 reasons why coconut oil should be added to your diet. Especially for runners, athletes, people with weight loss goals, and well actually… Just everyone in general!

1. Harder, Better, Faster, Stronger: Coconut oil is known for improving thyroid function, which in turn boosts metabolism and increases energy and endurance levels. (What up my fellow runners?! How about some coconut oil before that long-distance run?)

2. Belly Fat Blaster: A study from 2009 revealed that a group of women who regularly consumed 30 milliliters of coconut oil for 12 weeks were not only more easily able to maintain their weight, but also more efficient at burning abdominal fat, which we all know is the most stubborn kind.

3. Fountain of Youth: Coconut oil stops the process of oxidation. This is good because oxidation breaks down the healthy fats and tissues in the body, which encourages the process of aging.

4. Immune System Insurance: Remember before when I mentioned that coconut oil fights oxidation? Well, rigorous exercise triggers oxidation. And since oxidation breaks down healthy fats and tissues, our bodies ability to fight off illness is weakened when we exercise. Coconut oil is a great immunity booster, especially for athletes who are more prone to a weakened immune system as a result of intense training.

5. Oh-so-satiating: The healthy fats in coconut oil keep its consumers feeling fuller for longer, which prevents overeating. One study showed that adding medium chain triglycerides, like coconut oil, to the participants diet caused them to spontaneously reduce their daily caloric intake by 256 calories. (AKA: Lose weight the natural way!)

6. Medium-chain Triglycer-whats?: Coconut oil is made up of medium chain triglycerides (or medium chain fatty acids). It’s a kind of fat that’s made up of 6-10 carbon molecules and is therefore used by the body as energy immediately (just like carbohydrates), unlike oils that are made of long chain fatty acids, which are more likely to be stored as fat.

7. Take care of your tummy: Coconut oil has been shown to ease digestion. It can be especially helpful for Runners and athletes who experience stomach upset as a result of training. (Don’t pretend like you’ve never experienced THAT before, runners.)

8. Heart Healthy: A few studies have shown that coconut oil may increase HDL (good) cholesterol and decrease LDL (bad) cholesterol.

9. Best Friend to Blood Sugar: Regular intake of coconut oil can improve the body’s use of insulin, which helps regulate blood sugar levels. This is important because it increases your body’s ability to more effectively at break down and use sugar as energy.

10. Tastier Treats: Like I said before, it’s so fragrant and flavorful that it turns any food you add it to into The Most Exquisite Item You’ve Ever Eaten. There are no “official studies” to prove this, but I’ve done plenty of experimenting in my own kitchen and have a few exhibits to back my standings. See: “4 Easy Coconut Oil Recipes”