Surviving Super Bowl Parties without Blowing the Diet!

At the beginning of this year, many of you made New Year’s Resolutions to change your diet and eat healthier, so, I’m here to help you keep that commitment and survive the Super Bowl Sunday feast!  So, here are a few quick tips to help you for the big day.

Tip 1:  Drink 3 (16oz) bottles of water prior to arriving to the party.  On average, the daily allowance of water intake of water is about 2.5 Liters for women and 3 Liters for men.  So, before breakfast, drink 1 bottle of water and then two hours after breakfast drink the second bottle.  An hour before you arrive to the party, drink the third bottle of water.  This will prevent you from being famished salivating for those fried hot wings dipped hot sauce and topped with ranch dressing.

Tip 2:  Pack your own food and drinks.  If you know you have a goal of eating healthier or perhaps to lose weight, the best way to keep this goal if you lack willpower is to bring your own food to the party!  Make sure you bring enough to share because I guarantee that even the none-healthy eaters will be trying to eat from your stash—especially if it looks delicious!  Consider the following snacks/foods:

• Hummus paired w/ baby carrots, sugar snap peas, and sliced bell peppers (red, yellow and orange)—if you don’t want to make the hummus, purchase from your local grocery store or restaurant; looks for brands that don’t have a lot of stuff in it!
• Guacamole served with one 8-inch round whole grain tortilla—if gluten free get the brown rice tortillas, but if not, try Food For Life tortillas!  You can make your own or purchase from the store—try Wholly Guacamole.
• Salsa – Salsa is sold absolutely everywhere from convenient stores to grocery stores, this snack is indeed a party favorite!  Just make sure you try to find one without high fructose corn syrup in it!
• Baked Chips – there are a lot of baked chips on the market, but one of my favorite brands that offer baked chips is Garden of Eatin’.
• Fresh fruit– fresh fruit is a great snack when eaten in moderation.  Try and get a variety which includes berries and pineapples instead of the fruit trays that have lots of melons—those tend to have higher natural sugar content.
• Baked hot wings—instead of eating the traditional wings which will definitely be at the party, prepare your own wings at home by baking them instead of frying.

Tip 3:  Avoid those “sneaky drinks.”  Typically the beverages of choice during the party are beer and/or other beverages containing alcohol, which you already know the impact on those.  But other beverages at the party may be fruit juices, which I called the “sneaky drinks.”  So, pay attention to what you are drinking; just because it’s 100% juice without alcohol, you still need to watch the number of flavored beverages that you consume.  If you want something tasty, healthy and fizzy, try either of these two beverages; they come in a variety of flavors:

• Izze
• Fizzy Lizzy

Yes, I know that this may appear to be extreme, but some of you have goals to achieve for 2012, so don’t let one day set you back a few weeks!

Hunger in America: Feed a Family for Christmas

Lately I’ve been thinking about what I could do to impact my community even more than I currently do.  As I kept this thought in the forefront of my mind, I was introduced to a project called “You Got Blessd”, a project to encourage people to be a blessing to others.  As I brainstormed options, I decided to identify an activity that involves food.  So, I decided that I would bless a family living in the Phoenix / East Valley area with food.  As I researched ways to do this, I came across a lot of statistics regarding the number of households that are at poverty level and without food.  As I continued to read, my heart ached more and more.   The following are some statistics that Feeding America published on its website regarding hunger in America:

America’s Childhood Hunger Facts

• According to the USDA, over 16 million children lived in food insecure (low food security and very low food security) households in 2010
• In 2009, the top five states with the highest rate of food insecure children under 18 are the District of Columbia, Oregon, Arizona, Arkansas, & Texas.
• In 2010, 16.4 million or approximately 22 percent of children in the U.S. lived in poverty.
• Research indicates that hungry children have done more poorly in school and have lower academic achievement because they are not well prepared for school and cannot concentrate

Arizona’s Hunger Facts

• More than 888,100 unduplicated Arizonans receive emergency food assistance annually.
• 1 in 4 Arizona children age 18 or under are living in poverty
• More than 464,000 (12.5%) people live in poverty; 37% of those living in poverty are children!
• 50% report having to choose between buying food and paying for utilities
• 41% report having to choose between buying food and paying their rent or mortgage
• 27% report having to choose between buying food and paying for medical care
• 31% report having to choose between buying food and paying for transportation

So, as you see, we don’t have to travel far to feed hungry people, we can start right here in America—in our own communities.  Join me in helping to feed America starting within your community, especially during the upcoming Christmas holiday! If you know of a family in need please send their name and contact information to info@rhondascooking.com.

 

African American Boys More Likely to Have Severe Food Allergies!

A few months ago the results from a study were published that addressed African American boys and food allergies, so I definitely wanted to post these findings on my blog; here’s what I learned.

A food allergy can occur in both children and adults of all ages and races.  In fact, research shows that over 12 million Americans suffer with food allergies—2 to 4% are adults and 6 to 8% are children.[1][2]  What’s even more alarming is that of those 960,000 children with food allergies, African American boys are more than FOUR times likely to have moderate to severe food allergies in comparison to other races of children![3]  Even worse than this statistic is the nightmare that parents have to deal with as they attempt to read food labels and decipher which foods are safe and which ingredients are derivatives of their child’s allergen. FDA officials have even stated that the current warning labels “may not be protecting the health of allergic consumers.”  In a sense, African American parents are often playing a game of Russian roulette when they purchase ANY prepackaged food or beverage for their children.

In my opinion, reading food labels requires a chemistry degree because the ingredients that are in the foods are just ridiculous!  So, for a parent who isn’t knowledgeable nor has access to the internet or time to even research the ingredients, the child can be at a life-threatening risk.

What is a Food Allergy?

Food allergies develop when the body’s immune system reacts to certain foods that are harmless.  When this reaction occurs, the body produces antibodies to the food and releases various chemicals in the body, which triggers allergic reactions such as hives, nausea, swelling, difficulty breathing, diarrhea, etc.[4][5]

What is a Food Intolerance?

Food intolerances, unlike food allergies, do not involve the immune system; instead it is a food reaction in the digestive system.

What foods can cause an allergy?

There are many foods that could cause an allergic reaction, but only 8 of them account for over 90% of all food allergies.^1,2 These foods are dairy, soy, eggs, wheat, fish, shellfish, peanuts and tree nuts (such as almonds, cashews, etc.).

Can a person die from a food allergy?

According to the Center for Disease Control each year hundreds die from food allergies (about 150 deaths annually).  Also, over 30,000 people receive life-saving treatment in emergency rooms due to food induced anaphylaxis (a serious allergic reaction).⁴

Is there a cure for food allergies?

Unfortunately, today there is no medicine to cure people with food allergies.  The best prescription that many doctors give is for the person to avoid all food that they are allergic to.  Some sources state that people can grow out of their allergies; however this is not always true for everyone.

How can I tell if my child or I have a food allergy?

You cannot look at someone to determine if he or she has a food allergy.  Besides a person breaking out in immediate hives, swelling, difficulty breathing, etc., the first thing to do is to see your health care provider for consultation.  He/she may require that you do a food allergy panel test either via saliva, finger prick or some other form of testing.

So, what’s my story?  I was diagnosed with food intolerances to casein (protein found in milk), eggs, soy, yeast, whey, and sesame at the age of thirty-two.  Once I found out about my intolerances, I learned that many of these foods also triggered arthritic inflammation in my body.   Consequently, I have completely removed all of these foods from my diet, and yes I can tell the difference in how I feel—much better and medication free!

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[1] “Healthy Youth! Food Allergies.”  CDC. June 11, 2008 <http://www.cdc.gov/HealthyYouth/foodallergies&gt;.

[2] “Food Allergy Information.”  Food Allergy Initiative.  June 11, 2008 <http://www.foodallergyinitiative.org/section_home.cfm?section_id=3&gt;.

[3] “African American boys at risk for food allergies.”  KOOH.com.  October 7, 2010 < http://www.koaa.com/news/african-american-boys-at-risk-for-food-allergies?.

[4] “What is a food allergy?”  The Food Allergy & Anaphylaxis Network. June 10, 2008 <http://www.foodallergy.org/questions.html&gt;.

[5] “Allergies: Problem Foods: Is It an Allergy or Intolerance?”  WebMD.  June 10, 2008 <http://www.webmd.com/allergies/guide/foods-allergy-intolerance&gt;.

My Miracle Drink: Increases metabolism and reduces colds and joint inflammation naturally!

I’m always looking for natural foods that can help heal my body so that it can stay healthy without all of the artificial ingredients.  After spending several years researching foods that could help reduce inflammation, I knew that there were certain herbs and spices that were powerhouses, and could help heal and sometimes cure anything because of its natural properties.  Some of these powerhouse foods included garlic, ginger root, lemon, and cayenne pepper.   One day after catching a cold, I decided to mix up a natural concoction merging these powerhouse ingredients.  Here’s my recipe that I call “Rhonda’s Miracle Drink”:

Rhonda’s Miracle Drink:

1 cup warm (medium hot) water

½ medium lemon, juiced

1/8 teaspoon – ¼ teaspoon ground cayenne pepper

¼ teaspoon grated ginger

1 teaspoon Grade B maple syrup or local raw honey (optional)*

Why is the drink awesome?

Lemons:  Excellent antioxidant and source of Vitamin C that boosts the immune system and prevents free radicals from damaging healthy cells that could cause inflammation.

Cayenne pepper:  Excellent source of Vitamin A and C and other important ingredients.  This powerhouse has many natural functions such as aiding in digestion, reducing muscle pain and joint inflammation, clearing mucus, increasing metabolism of dietary fats, and much more!

Ginger root:  Great for reducing joint inflammation and aiding with stomach problems including irritable bowel syndrome, digestion, and gas.  Also, ginger has been known to help treat colds, flu and sinus issues.

Maple syrup:  Natural sweetener that provides lots of vitamins and minerals that varies according to the location and soil where the tree is grown.  Some vitamins include potassium, calcium, sodium, magnesium, iron, and Vitamin A, B1, B6, and C, etc.

When can you drink this?

You can drink this anytime, but especially if you want to do an internal body cleanse or if you’ve developed a cold or flu.  Drink once every three hours until the cold or flu has ended.  This is especially great for those with sore throats because as the liquid travels down the esophagus, you will start to feel the pepper tingling in the throat—it’s very soothing and with this drink there’s no need for cough drops!  You can also drink first thing in the morning or in between meals after eating a high fat or high sugar meal.  It could help to break down the meat and assist with stabilizing blood sugar levels.

How often should you drink this?

I recommend that people drink at least one glass daily.  Because of the wonderful healthy, natural properties, you would definitely benefit.

Do you have a special natural drink that you use to help with a specific health issue?

Still not sure about gluten free

Are you still trying to decide if you should consider a gluten free lifestyle?  Here are answers to the 4 most asked questions that I get from people when they are considering a gluten free diet.

Gluten free pasta

What is gluten?
Gluten is made of two protein found in grains such as wheat, rye, and barley and is an important component in baking. Simply put it is the glue-like or sticky texture in baked goods and it is responsible for causing the baked goods to rise.

What does gluten do to the body?
Gluten doesn’t impact everyone. However, gluten does impact people diagnosed with Celiac (pronounced as See-lee-ak) Disease (CD), an autoimmune condition that damages the small intestines whenever a person eats anything with gluten. In fact, according to the Celiac Disease Foundation, when people with this disease eat foods that contain gluten, it creates an immune-mediated toxic reaction that causes damage to the small intestine and does not allow food to be properly absorbed. Visit the Celiac Disease Foundation website to find out more about the symptoms of CD.

Should you consider a gluten-free diet?
Yes, you should definitely eat gluten-free if you have Celiac Disease! Also, you should consider a gluten-free diet if you have challenges with Rheumatoid Arthritis, Ulcerative Colitis, Crohn’s Disease, Irritable Bowel Syndrome (IBS), Autism, or Attention Deficit Disorder (ADD).

What foods are gluten-free?
Some examples of gluten-free foods are as follows: brown rice, corn, buckwheat, quinoa, millet, flaxseeds, hemp seeds, tapioca, brown rice flour, cornmeal, sorghum, beans, soy (use caution), poultry, beef, fish, mushrooms, vegetables, etc. There are a lot of foods that are gluten free, but the key thing to remember is that sometimes foods have hidden gluten ingredients, so make sure that you verify before you purchase. Read the labels or ask questions.

I have been eating gluten-free since 2005, and I have seen major improvements in my arthritis and I have not looked back! Do you need to consider transitioning to a gluten-free diet?  If you have more questions, please post a comment!

What’s cooking for Easter?

Easter holiday is a special time for many people around the world, especially for Christians; it’s a time for celebrating the resurrection of Jesus Christ.  Easter holiday marks the end of Lent, which is a time of fasting and praying.  Easter is celebrated in many different ways throughout the world and even within the United States, but the one common thread is FOOD!  Most people celebrate this holiday with a big feast!   I can remember growing up in Angie, Louisiana, my mom would cook a huge meal which included cornbread dressing, collard greens or cabbage, turkey, cream cheese pound cake and pecan pie or sweet potato pie!  In my home town, this was the traditional celebration feast, but it varies throughout Louisiana, because in southwest Louisiana  it was about crawfish boils and boudin!  What type of dinner do you typically cook for Easter?

As time progressed, dinners like the one I grew up eating have become a little different, as a result of my rheumatoid arthritis.  Corn, which is the main ingredient of cornbread dressing,  is on the list of potential inflammatory foods, as well as other foods such as wheat, dairy, eggs, coffee, poultry, pork, potatoes, tomatoes, egg plants, bell peppers, etc, which makes it not a good choice for those dealing with some form of arthritis.  Needless to say, I no longer cook my mom’s infamous cornbread dressing, instead I’ve created my own version—a twist on the old—that I call “Cornless Cornbread Dressing”!  This recipe is perfect for me and those who struggle with joint problems or food allergies to corn or wheat.  My recipe is not only corn free, but it also does not contain, dairy, eggs, soy or wheat!  I know what you’re thinking, and you’re wrong!  This recipe is absolutely delicious!  In fact, it is so delicious that I decided to put it in my cookbook, So, What Can I Eat Now?!, which  is available for purchase now on my website or on Amazon.com.  To prove that this is really a tasty dish, one customer who purchased the book said that she cooked this recipe for Thanksgiving and her husband and other people who came for dinner loved it!  This recipe is not lacking flavor at all and the best part about it is that it is healthy!  My mouth is watering as I write this post!  I wasn’t planning on cooking Sunday, but after this post, I think I’m heading to the store to purchase the ingredients to cook some “Cornless Cornbread Dressing” (or stuffing)!

So, my Easter dinner menu will indeed be a remix on my momma’s traditional dinner for sure!  My menu will include the following:

• Cornless Cornbread dressing (free of gluten, dairy, corn, soy, eggs)
• Southern style petite green beans
• Candied butternut squash
• Decadent Apple cinnamon cake (free of gluten, dairy, corn, soy, eggs)

If you’re celebrating Easter, I would love to know how you and your family celebrate.  Are you planning to throw down in the kitchen and prepare a huge feast or will you just go to someone’s home and enjoy their delicious dinner?    I’d love to read about it!

Happy Easter or Resurrection Day!

Gluten-free food finds: Blue Bottle Coffee – San Francisco

Since learning that coffee is an inflammatory food, I have not been able to drink coffee on a regular basis due to my challenges with arthritis.  However, it was very difficult for me not to experience coffee during a trip to San Francisco.  So, I decided to cheat for the day and to indulge in the caramel, nutty, lightly roasted, and rich taste of a delicious cup of coffee from Blue Bottle Coffee.  Tucked in the corner of Mint Plaza in downtown San Francisco, Blue Bottle Coffee is the perfect place for a coffee connoisseur.  In fact this unique coffee bistro, is so popular that the line is oftentimes wrapped around the building!  Upon entering the building, there is so much to hold ones attention. Some customers were enjoying conversations with each other and others working on their computers in between eating the popular Acme toast or local poached eggs.   All of this activity, definitely made me even more eager to get inside and experience the Blue Bottle Coffee!

As I stood patiently waiting, I admired all of the unique coffee gadgets and accessories.  I also was captivated by the coffee making process; it was like being in a physics lab.  There was an interesting glass apparatus with two parts—the bottom filled with water and the top filled with ground coffee—sitting over a bunsen burner.  As the water reached the boiling point, it flowed to the top container holding the ground coffee.  The barista (coffee maker) stirred the coffee slowly with a wooden stick.  After a couple of minutes, the barista slowly inserted a probe into the coffee to check the temperature to insure that the coffee reached the optimal temperature.  Once the ideal temperature was achieved, the coffee flowed to the bottom glass container.  I later learned that this process is called siphon or syphon (also known as siphon coffee).

To my surprise, Blue Bottle Coffee did offer gluten-free menu items such as a gluten-free muffin.  Even though I was unable to eat there due to the lack of vegan and gluten-free options, I still recommend Blue Bottle Coffee as a must try!  Blue Bottle Coffee is located throughout the San Francisco bay area; visit the website to find a location.  In 2010, the company has expanded to Brooklyn, New York.  People can also purchase this delicious light roasted coffee online.

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Whole grain, gluten-free, yeast-free and delicious Purity Bread

Finding a loaf of gluten-free bread that is moist and delicious is very difficult! Even more so, finding gluten-free bread that is also yeast-free, soy-free and egg-free has proven to be a nightmare until the birth of Purity Bread from Julian’s Bakery! Oh my goodness, after living years without eating sandwiches, now there’s hope.

photo source: http://www.julianbakery.com

Many may not believe that this bread would taste good because not only is it gluten-free, but also it is dairy, egg, soy and yeast free and that’s not even the kicker! This bread does not contain any artificial preservatives and it is healthy. In fact, it is great for people with challenge with diabetes because it is low in carbohydrates and high in fiber and protein! One slice (about ¼-inch thick) is only 68 calories and 10g of carbohydrates of which 8g comes from fiber! So for those on the “low carb” diet, that’s only net 2 carbs!

The ingredients are simple and include the following: buckwheat, millet, brown rice, teff, flaxseeds, (sprouted beans of navy, black, red, pinto, baby limas, large limas, garbanzo, great northern, kidney, black-eyed peas, yellow & green split peas and lentils), onion, guar gum and sea salt. According to the bakery, this bread is prepared in a non-gluten environment!!

This bread is savory, which makes it perfect for sandwiches. The onion flavor definitely comes through in this bread, but even when paired with a fruit spread, it’s still a delicious treat for morning breakfast! There are a few tricks to keep in mind before eating this bread and they are as follows:

• Remove the bread from its original packaging and discard; gently remove any ice on the bread. (Typically when purchasing from the grocery store it will be frozen.)
• Wrap bread in clean plastic wrap and place in a plastic storage bag; keep refrigerated. The bread will stay fresh up to 10 to 12 days when refrigerated.
• Slice bread into ¼-inch slices before eating. For best results, lightly toast or bake bread slices before preparing a sandwich. Due to the high moisture content of the bread if you do not toast the bread prior to assembling the sandwich, then your bread may be a little soggy especially if using tomatoes or spreads.

Unfortunately, sometimes it is hard to find this specific brand of Julian’s bread, but when in stock, you can find Purity Bread at Healthy Habit Health Food Store in Phoenix (Bethany Home Road and 7th Street).   If you do not live near this area, you can also purchase this bread online or by phone; it’s just that easy! They offer specials all of the time.  Just so you won’t be caught off guard, this bread retails for $9.99 in store, but $6.99 online (not including shipping)–yes, it’s pricey, but it’s worth it!  In fact, currently the bakery is offering $5 off to first time customers with the following promo code 1776 when purchased on the website  www.julianbakery.com.

For more information about Purity Bread:
Julian Bakery
5621 La Jolla Blvd
La Jolla, CA 92037
1-800-98-BREAD

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The verdict is still out about the Walmart Health Initiative

First, I’ll start by saying that I am excited that Americans are finally taking an interest in becoming healthier by eating whole foods and increasing physical activity.  Second, thanks to First Lady Michelle and the Let’s Move Initiative, for continuing to raise awareness about the obesity epidemic and working to help promote a movement of change in the public health policies.  This week First Lady Michelle announced a new health program in conjunction with Walmart to offer more healthy food options in its stores.   According to Just-Food.com, Walmart plans to reduce sodium by 25% in a broad range of grocery items, including grain products, luncheon meats, salad dressings and frozen entrees; lower added sugars by 10% in dairy items, sauces and fruit drinks; and remove all remaining industrially-produced trans fats (partially hydrogenated fats and oils) in all packaged food products.  It was also reported that Walmart is committed to lowering the costs of fruits and vegetables through  a variety of tweaks throughout its supply chain, which will reduce the overall product costs.

photo credit: just-food.com

How do I feel about this new initiative?  In all honesty, I wish there were a ban on “meal in a box” food options that contained over 10 ingredients, preservatives, artificial flavorings and food engineered items that consumers cannot pronounce!  Though I know that this may not hold up in court, overall, I think that Walmart’s new health initiative is a good first step–but not the final solution– for many people who plan their family meals based on these packaged meals (likely due to time and costs).  The down side to this new program is that this “reformulation” will likely replace some ingredients with more  that may not be healthy for the body!  As for reducing the cost of fresh fruit and vegetables, I’m on the fence with this one because if the company lowers the price of fruit, then this will likely impact small farm suppliers.  Instead, I think that the reverse should happen; I think that Walmart should raise the prices of the unhealthy foods or stop offering sales such as burritos 5 for $1 or R amen Noodles 10 for $1!

Many times in rural areas, there aren’t any options for grocery shopping besides Walmart, so I plan to  keep watching this health initiative to see how things will progress and I encourage you to do the same!

For more information, visit the following sites:

http://www.ausfoodnews.com.au/2011/01/21/wal-mart-unveils-major-health-initiative.html

http://www.washingtonpost.com/wp-dyn/content/article/2011/01/20/AR2011012005578.html

http://www.foodpolitics.com/2011/01/what-are-we-to-think-about-walmarts-healthy-food-initiatives/

http://www.bloomberg.com/news/2011-01-20/wal-mart-says-it-plans-to-stock-healthier-more-affordable-food.html

Sifting through the fruit bar madness!

As I was browsing through the grocery store over lunch, I arrived at the granola and healthy food bar aisle and immediately felt a sense of overwhelming confusion! There were so many of those little 2oz bars that it took me about 30 minutes to figure out which bar was truly healthy, made with whole grains and fruits without unnecessary additives! I quickly saw that not all bars are created equal! There had to be over 30 different brands from The Cliff Bar to the LaraBar and prices ranging from $1.49 up to $1.89. Because there was a sale going on for gluten-free products (25% off), I spent the time sifting through all of the varieties and brands. I can only imagine what this experience is like for people who aren’t as patient as I am or what this experience is like for new healthy eaters.

So in an effort to assist you, just in case you wanted to know the best, gluten-free, vegan, healthy fruit/snack bars to try, check out my list below. Because there are so many, I may have missed a few, so feel free to add to my list. The product must meet the following criteria to make my list: Gluten-free, vegan, 100% whole grains, whole fruit with no preservatives.

• Pure bar (5 varieties, all organic, main ingredients made with nuts, dates, agave nectar, rice protein)

• Clif bar (6 varieties, main ingredients made with nuts, dates, agave nectar)

• Bora Bora Organic Wellness Bar (7 varieties, all organic, main ingredients nuts, raisins, brown rice syrup)

• Larabar (24 varieties, main ingredients made with nuts, dates)

• Boomi Bar (10+ varieties, all organic, main ingredients made with nuts, dates, honey, whole grains)

• Prana Bar (10+ varieties, all organic, main ingredients made with nuts, dates, honey, whole grains)