Nutrition Archives - My Inner Shakti

No Added Sugar Challenge: What I Learned + Tips, Tricks, & Ideas

I decided to try a No Added Sugar Challenge during the month of August. And while I didn’t stick to it 100% of the time, I still learned quite a few things that will surely impact how much sugar I consume going forward.

WHAT I LEARNED

1. If you’re serious about removing added sugars from your diet, you have to read labels. And you also have to learn to recognize the over 50 names used for sugar on said labels.

2. Before going on a no added sugar challenge, get rid of any and all sugary treats lurking in your kitchen/pantry.

3. The first week is the hardest, especially if you have a big sweet tooth to start with. Trust me, it gets better after that. Towards the end of the month, even fruit tasted sweeter than usual to me.

4. If you find that in the middle of your challenge you want to eat a little dessert because you’re with awesome people who also enjoy sweet things, that’s ok. I mean, yes, it’s technically cheating, but if it’s something you won’t have the opportunity to try again, just have a few bites and then get back to it. No big deal.

5. Setting a very specific goal kept me on track. So while I wanted to eliminate as much added sugar as possible, my ultimate goal was to stop eating handfuls of chocolate chips after every meal. And that is something I was 100% able to achieve! Yes, I slipped up and ate a little dessert. However, I kept my hand out of the chocolate chip bag, and that was a huge personal win! AND I stopped craving after dinner sweets altogether. Still working on lunch.

TIPS, TRICKS, & IDEAS

1. A tiny bit raw, unfiltered honey, when absolutely necessary, goes a long way. Personally, when I used honey, it was more of an enhancer than a sweetener. I know, I know…another cheat. But if you use honey in it’s most natural form, it’s ok. I mean, it’s practically a health food. No? Don’t judge!

2. I noticed that drinking water + fresh lemon/lime juice kept the sugar cravings away. Possibly because I’m not a tart and sweet person, so the idea of eating something sweet after drinking lemon/lime water was a huge turn off.

3. Sparkling water also did the trick! Not sure why but drinking a glass after dinner made my cravings disappear.

4. Fruit is an obvious good for your swap. I love frozen grapes, fresh berries, apples, nectarines, fresh cherries, etc.

5. Speaking of fruit, one of my all time favorite pairings is a Granny Smith apple + peanut butter. Super filling and just so good!

6. Dates also pair nicely with peanut butter. You only need 1/2 teaspoon of PB per date, AND if you use your imagination when biting into the date, it almost tastes like a fudgy brownie. Almost.

7. Mocha banana froyo is an all time favorite of mine. All you need is a frozen banana, cocoa powder (1/2 teaspoon), instant coffee powder (1 teaspoon), almond milk (2-3 tablespoons), and a small blender/food processor. Again, it almost tastes like real froyo!

8. Frozen berries when blended together with a drizzle of honey turn into a delicious sorbet like frozen treat. So good!

GOING FORWARD

Going forward my big goal is to practice mindful moderation when it comes to sweets. Dessert will always be a part of my life. Life is waaaay too short to skip out on dessert. However, eating a handful of chocolate chips after lunch when grapes will do is just not acceptable. Sure, every now and then, it’s fine. But not on a daily basis. Same goes for alcohol. A glass of wine with a delicious meal is a beautiful thing. But anything more than that, and it’s just too much and not necessary (for me). And finally, going forward I’m going to continue reading those nutrition labels because if there’s one thing I learned it’s that sugar is literally everywhere!

Wish me luck!

Have you tried giving up sugar? What food would be the hardest for you to cut out? What are your favorite no added sugar snacks?

No Added Sugar Challenge – A Progress Report

written by Parita 6 Comments

It’s been 20 days since I started my no added sugar challenge. And believe it or not, I’ve managed to tame (not eliminate completely!) my sweet tooth.

The first few days were obviously the hardest, but I avoided the added sugars. Then came Chicago. I didn’t drink any alcohol, I didn’t drink any sugary drinks in the morning, but I did have dessert at RPM (there is no way anyone can resist the donuts!). And then I had a few bites of the chocolate tart at Osteria Via Stato.

But you know what, I don’t feel guilty, and I certainly don’t regret my decisions. And here’s why. A big reason why I love dessert is because eating it is always a special experience. One you share with other people. These were conscious decisions, not emotional ones. NBD! And really, the donuts at RPM are truly little bites of fluffy heaven!

A recycled picture…but you get the point!

Other than those few bites of dessert, the only other added sugar I’ve been consuming every now and then is honey. When I was in Chicago, I ate oatmeal for breakfast every morning, but because it was completely plain, I had to sweeten it with a tiny amount of honey to make it palatable. Also, I make my own salad dressings now, and I need to add a little bit of honey to balance the acid from the vinegar.

Again, I don’t think of my use of honey as a weakness. It beats the sugary muffin or store bought dressing alternative. Am I right?

Other than that, I’ve stuck with the rest of the challenge. Promise! How you ask? Lots of willpower and fruit. I usually eat a piece of fruit with my lunch. And I’ve been avoiding the after dinner no added sugar treats. If I really want something sweet, I’ll make some banana fro-yo (one frozen banana, a little almond milk, and a little instant coffee all blended together).

Apples, berries, and grapes are my favorites!

Once the challenge is officially over, I’ll share more tips and tricks along with the benefits I’ve experienced.

And for anyone who thinks my little challenge doesn’t count, I beg to differ! I avoided 95% of the desserts available to me in Chicago (cookies, bars, M&MS!, etc.) without having to think twice. And I’ve gone from staring at the bag of chocolate chips sitting in our fridge, to forgetting about it altogether (until right about now). WHO AM I?!?!

More to come…

What’s your favorite no added sugar treat?

30 Day No Added Sugar Challenge

written by Parita 23 Comments

If you’re rolling eyes at the title of this post, I don’t blame you. I’m notorious for starting food related challenges and then modifying them or quitting completely.

At least I stick to my fitness challenges, like the Tough Mudder and the Miami Half Marathon. I’m not a complete slacker!

Anyway, the idea of a no added sugar challenge came to me after reading Liz’s posts about a documentary called Fed Up and the changes she and her husband made to their diet after watching it, namely how they went sugar-free for a bit. To be honest, I haven’t watched Fed Up yet, but it’s on my list. I have, however, done a fair bit of research on sugar – it’s effects, how it’s marketed, and how it’s hiding in pretty much everything. No bueno!

I officially started my challenge on August 1st but didn’t want to say anything right away because I honestly didn’t know if I’d stick with it. Well, guess what…it’s been 7 days and I have yet to reach into the bag of chocolate chips sitting in my fridge! Win!

Why I’m putting myself through this…

When I told Vishnu I was doing this, he asked me why. He doesn’t really see the point because I don’t eat a ton of sugar/processed foods to start with, and he’s right. Holistically speaking, I don’t consume tons of sugar or sugary foods. However, after reading Liz’s posts and doing my own research, I realized that while I don’t eat ice cream and cake on a daily basis, I need to be more cognizant of the hidden sugars. Like the kind lurking in seemingly healthy jarred pasta sauce for example. Reading food labels is so important, especially because there are over 60 words for sugar (craziness).

Also, while I don’t consume dessert like goodies on the regular, I find myself craving something sweet after both lunch and dinner every single day. And this is no regular craving. It’s super intense. And when we do have dessert in the house, I find myself going back for second, third, and fourth servings, all while thinking, “Let me finish this now so I can start with a clean slate.” So really, I want to be more disciplined when it comes to sweet treats. Another reason for this challenge.

And finally, while my skin hasn’t been acting up too much over the last month or so (knock on wood), I want to see if eliminating added sugar keeps the breakouts away. I have yet to go two months in a row with semi-clear skin, so that would be huge!

Here’s what my version of a 30 day no sugar added challenge entails:

1. No added refined sugars (white sugar, brown sugar, corn syrup, etc.). Basically no dessert.
2. No artificial sweeteners (don’t use them anyway)
3. Avoid as many every day products containing added sugar as possible*
4. No fruit juice
6. No alcohol

FYI: For MY 30 day challenge, fruit is ok. I’ve read a few different view points about the sugar in fruit, but at the end of the day, this is a “no added sugar” challenge, and the sugar in fruit is naturally occurring. So that’s that!

*The reason #3 says “avoid as many” instead of “no” is because I’m travelling to Chicago for work next week. And while I can stay way from the wine, the DD/SB coffee runs in the morning, and the after dinner dessert, I don’t want to overthink every single thing I eat. Eating healthy while travelling is already hard enough. I don’t want to make it any more difficult or inconvenience my team in any way.

Basically, by the end of the 30 days, I’m hoping my intense craving for something sweet after every meal disappears or isn’t as strong. I’m already reading labels with more scrutiny (check!). And I’m crossing my fingers that my skin stays on the clear(er) side!

Wish me luck!

Have you ever done a no added sugar or 100% sugar-free challenge? Any tips?

An Honest Review of “Fat, Sick and Nearly Dead”

written by Parita 5 Comments

I’m a huge fan of the fact that there are so many health related documentaries on the market these days. In fact, Food Inc. was what pushed me into the vegetarian camp. And even though I know that these films are very one-sided, I always get sucked in! That’s exactly what happened with Fat, Sick and Nearly Dead, a documentary which focuses on juicing as a way to drastically improve health and wellbeing.

Source

The story begins by introducing the audience to Joe Cross, an Australian salesman who decides to go on a 60 day cross-country road trip while doing a juice fast. Joe is not only overweight but he’s also suffering from an auto-immune disease that resembles hives. During his trip, Joe meets Phil Staples, a morbidly obese and seemingly depressed truck driver. Joe convinces (inspires) Phil to try juicing as a way to improve his health.

Of course, there’s a little more to it, but the basic premise is that Joe and Phil both go on intense juice fasts to improve their health – lose incredible amounts of weight, get off their medications, and basically save themselves from early deaths.

I’ll start with what I appreciated about the film.

I’m not a huge fan of juicing, but I do agree with the central premise of the film. Many health problems can be reversed with dietary changes. And I’m referring to good old fashioned healthy eating.
Even though this was a very drastic change in the diets of these two men, the film did hone in on the fact that the key to health is sustainable change.
Fat, Sick and Nearly Dead does a good job chronicling both Joe and Phil’s healthy living transformations (both physical and mental). They are pretty incredible.
I also liked that both men were carefully supervised by doctors and nutritionists. That sends an important message, especially if someone is considering a radical change.

And now, here are a few things that had me scratching my head.

60 DAYS OF JUST JUICING!?!?! I still can’t wrap my head around this.
After years of trying to figure out what healthy looks like for me, I’ve come to the conclusion that the old 80/20 (80% diet/20% exercise) adage is true. Fat, Sick and Nearly Dead could’ve done a better job of focusing on the 20% instead of just mentioning it here and there.
By focusing on what medications these men are on and how the juice fast is helping them do away with certain pills, the documentary does the audience an injustice by making it seem like changes in diet have WAY MORE of an impact (almost miraculous) than medication when it comes to treating diseases.
To the point above, Joe manages to lose 90 pounds, get off most of his medications, and alleviate the effects of his auto-immune disease. In just 60 days. Don’t get me wrong…good for Joe! But is he more the exception than the rule? If so, that point didn’t come across.
Everything I said in this non-juicer whole juice post.
While the documentary harps on all the positives of juicing, it doesn’t address the general topic of healthy eating, which is the more sensible and sustainable approach. And I have to think that after this “juice reboot” as they call it, both Joe and Phil had to navigate difficult food choices to stay on track. I feel like this wasn’t touched on enough.

Overall, Fat, Sick and Nearly Dead accomplished what it set out to do, but like any documentary, it all needs to be put in perspective.

Have you watched Fat, Sick and Nearly Dead? Thoughts? What’s your favorite health related documentary?

Why I Became A Vegetarian

written by Parita 16 Comments

Warning – long post ahead!

New friend: Have you been a vegetarian your whole life?

Me: No, it’s been an on again off again type of thing, but over the past four years, I’ve pretty much stuck with vegetarianism.

New friend: What made you decide to do that?

Me: Well…

…enter an abbreviated version of this post.

I’ve alluded to why I became a vegetarian back in August 2010 (I can’t believe it’s been four years!). However, having never written a full post about this and seeing that it’s one of the most common questions I get asked, I decided it was time I talked more candidly about my decision.

Before I share my story, I have to emphasize that dietary choices are very personal in my opinion. I am in no way trying to convert people to vegetarianism! There are so many factors that influence our choice in food, including culture, preference, convenience, medical conditions, etc. And while some may argue that one way of eating is better than the next, I don’t think that’s the case. I’m not saying that people shouldn’t stand for what they believe in, but we have to be respectful and open to the choices of others. You can only control you!

So I’ve been an on again off again vegetarian most of my life. My mom has been a vegetarian her entire life, while my dad has always eaten white meat (mostly chicken and turkey). Because my mom was the main cook, we grew up eating a strict vegetarian diet at home but would occasionally eat meat when dining out. Because I wasn’t very well versed in nutrition back then, my iron count would decrease every time I switched to vegetarianism. I remember a couple of different conversations with my mom that ended up with me agreeing to incorporate some meat back in my diet. My reasons for going back and forth were never based on religion or anything like that as most people assume. It was more like I was trying to make a statement but would then get drawn to the other side for one reason or another.

Anyways, when I moved to Tucson, Arizona in June 2010, I ate my fair share of turkey, chicken, and fish! However, my aunt and her family (who let me make their home in Phoenix my weekend home) were eating a 95% vegan diet. Over the course of the next couple of months, I found myself eating less meat. It wasn’t a conscious decision, but I guess you could say my family rubbed off on me! I even toyed with the decision to quit prior to August but couldn’t quite commit to the idea of eliminating meat from my diet.

But then in August something happened. I came across Food, Inc. on Netflix. For some reason, I was under the impression that the documentary was about fast food in America (don’t ask), so I didn’t bother to read the summary.

Well, within the first couple of minutes, I figured out that this film was about something completely different. I’m pretty sure I looked like a deer in headlights as I watched this incredibly sad but eye opening documentary about the industrial production of meat in America.

At the 15 minute mark, tears were streaming down my face but I couldn’t turn away. In a weird way, I felt like it was my responsibility to keep watching. About half way through, I called Vishnu. I was literally bawling. He kept asking what was wrong, and when I finally told him, he suggested I turn it off since it was making me so upset. I told him I couldn’t do that and declared that I was officially a vegetarian. We got off the phone, and I continued watching and crying all the way to the end.

Now, my experience is a bit different than most people. The film and the information it shared honestly shook me to my core. And I know that most documentaries are biased, but I figured if even 40% of the information was true, I couldn’t go back. Not everyone is impacted in the same way. I know plenty of meat eaters who have watched Food, Inc. and made no changes to their diets. And that’s fine too! Like I said, it’s a very personal decision.

So that is my long-winded answer to why I decided to become a vegetarian!

And if you’re looking for my personal opinion on the documentary beyond the fact that it turned me into a vegetarian, you won’t find it here. I honestly don’t remember enough details to write an educated post, and there is no way I’m watching it again.

A few other bits of information about me and vegetarianism…

I did eat fish while in Turks and Caicos last June. Having enjoyed my fish tacos in Turks, I ordered salmon at a local restaurant here in Miami. Let me tell you – eating around the skin was a traumatic experience, so I decided not to be a pescatarian. It wasn’t something I felt 100% comfortable to begin with, so I decided to stick with vegetarianism.
My decision to not eat meat has not affected Vishnu at all. He still eats pretty much everything. I do, however, try to make the best decision possible when buying the meat products he eats at home.
Even though I occasionally cook meat dishes at home for Vishnu, I am not 100% comfortable handling raw meat. That’s where Vishnu is great. He knows this and is always available to do the ‘dirty work’ for me.
I do eat eggs and dairy. I once had someone tell me I wasn’t a real vegetarian because of this. I just shrugged my shoulders and ignored him. I think he was confusing vegetarianism with veganism, but I didn’t want to get into it so I’m not sure what made him say that.
When it comes to eating out, if I know a dish contains some meat by-product, I won’t order it. However, if I unknowingly end up eating something made with chicken broth, for example, I won’t throw a fit.
I do not foresee myself going back to my meat eating ways in the future (minus my brief stint as a pescatarian last year). Vegetarianism works for me and I truly enjoy eating this way!

Phew…I guess I had a lot to say about this topic! If you have any questions, please do not hesitate to ask in the comments or via email.

Healthy Snacking

written by Parita 5 Comments

Guess who is sick. Yep…me. It’s not an all consuming sickness though. Just the usual cold symptoms – stuffy nose, coughing, sneezing, etc. The good news is that I’m on the mend and already feeling better than I was earlier this week.

Anyways, I hope those of you who celebrate Christmas had a fabulous time with family and friends. And for those of you who don’t celebrate, I hope you enjoyed a day or two off from work. I’ll share more about our holiday staycation soon!

So the other day I was talking to a friend about healthy eating stuff, more specifically healthy snacking. She feels that she her biggest obstacle is all the food consumption that takes place in between her three major meals. I told her she’s not alone. My personal snacking roadblock occurs when I get home from work. It’s been 4-5 hours since lunch, and dinner is still an hour or two away. If I don’t have healthy options ready to eat, I make the worst choices possible.

After talking to my friend, I made a list of my favorite healthy snacks to share with her. I thought I would share with all of you too, since I know many people are now thinking about “getting back on track” after the holiday season.

1. A small handful of almonds (or nut of choice)
2. Greek yogurt + a small spoon of nut butter + a sprinkle of granola
3. A piece of fruit (an apple + a small spoon of peanut butter is my favorite)
4. Carrots and/or celery + a large spoonful of hummus
5. 2% cottage cheese + a few pieces of pineapple
6. Piece of whole grain/wheat toast with peanut butter
7. Boiled egg (one of Vishnu’s favorite snacks)
8. String cheese + a piece of fruit OR a small handful of nuts
9. Turkey and avocado rollups (again, one of Vishnu’s favorites)
10. A somewhat new favorite of mine – KIND bars

My recent go to snack is definitely #10. Not only are the bars tasty and an easy grab and go option, but they keep me full for hours at a time. Case in point – our boat tour this past weekend was at 4:30 pm. We ate lunch at 12:30, so I wasn’t super hungry but could feel a small hunger pang coming on. I grabbed a bar on our way out and ate it around 4:00. And I truly wasn’t hungry again until 7:30.

The thing I love most about these particular bars is that you can spot most of the ingredients without even taking a bite. They are just that simple and wholesome.

Lucky me (and Vishnu) received a few bars recently to try out. I didn’t think it was possible for me to find a new favorite after the Dark Chocolate Nuts and Sea Salt. However, the Dark Chocolate Chili Almond and the Dark Chocolate Cinnamon Pecan may just be my new go to flavors. The sweet, spicy, salty combo makes my taste buds sing!

A couple of things I like to consider when snacking…

– Portion control. If I don’t measure out my snacks, I’ll eat way more than I ever intended. I guess that’s another reason why I enjoy KIND bars – they come pre-portioned.
– Water is key. As soon as I get home from work, I drink a glass of water. This reduces my hunger to a point where I can make a reasonable choice and eat a reasonable amount of food.

What are some of your healthy go to snacks? Snacking strategies?

I was not financially compensated for this post. I received a sample for review purposes. The opinions are completely based on my own experience.

Tell me more {chia seeds}

written by Parita 18 Comments

The other day I was talking to a good friend who is also a blog reader (Hi, Biral!). After we caught up on recent happenings, we started talking about the blog, recipes I make, and the ingredients I use. Biral mentioned that as much as she wants to try some of the recipes I post/share, she doesn’t because a lot of them include ingredients she’s not familiar with or doesn’t think to buy.

Well, her comment got me thinking. And because of it I’ve decided to start a new feature called ‘Tell me more.’ With this, I hope to share more information about some of the “weird” ingredients I use on a regular basis. However, please note that I am not a nutritionist – this information is based purely on my experience and personal research.

The first ‘Tell me more’ post is about one of my favorite ingredients – chia seeds. And no, I’m not talking about the ch-ch-ch-chia plant!

What are chia seeds?

Chia seeds are edible seeds rich in omega-3 fatty acids, fiber, protein, antioxidants, and a number of vitamins and minerals. They can be stored for long periods of time without going bad (unlike flax seeds), and they don’t need to be ground to reap the health benefits (you can use them as is).

Chia seeds have a nutty flavor and a crunchy texture. And not to worry, they don’t change the way food tastes. Just think of them as texture enhancers!

How can chia seeds be used?

Personally, I use chia in the following ways:

~ ½ tablespoon sprinkled on my oatmeal or yogurt bowls
~ 1 tablespoon in my smoothies (add along with the rest of the ingredients and blend together)
incorporated into baked goods (per the specific recipe), pancake/waffle batter, etc.
as an egg substitute, also known as a ‘chia egg’ (this works, trust me!)
chia pudding (sounds gross, tastes amazing)

Where would one find chia seeds?

Costco is my go to store for chia. If you’re not a Costco member or if your Costco doesn’t sell chia, I would visit a local health foods store (i.e., Whole Foods). If that isn’t an option, I would look online (iherb is a great resource for this kind of stuff).

Chia can also be found as a key ingredient in prepackaged bars, snacks, and drinks.

How much do chia seeds cost?

It depends. At our Costco, a 32 ounce bag costs about $16. If you’re a first time user, I would recommend buying a smaller bag/container at a place like Whole Foods, which will cost you roughly $12. And I’ve never purchased chia online, but I’m sure, like everything else, the prices vary.

Honestly, when I bought my first bag of chia, I couldn’t believe I was paying so much for what seemed like such a small amount of product. But trust me, it’s worth it. And if nothing else, think of it as a way to invest in your health, where the return far outweighs the cost.

Chia fun facts:

Among health enthusiasts, 2013 was the year of chia.
Chia is one of the most concentrated sources of omega-3 in any food, and it also contains high amounts of omega-6.
Chia got its name from the Mayan word for strength.
It’s believed that humans (primarily the Aztecs and Mayans) first began using chia seeds around 3500 B.C.
Insects don’t like the chia plant so it’s easier to find organically grown varieties.

Are you a ch-ch-ch-chia lover? If so, how do you use it?

* * * * *

I am a horrible blogger and forgot to announce the winner of my Cook Smarts giveaway. Better late than never, right?

And the winner is…drum roll please…

Congrats! Please send me your email address (parita84@gmail.com)!

No Added Sugar Challenge: What I Learned + Tips, Tricks, & Ideas

No Added Sugar Challenge – A Progress Report

30 Day No Added Sugar Challenge

An Honest Review of “Fat, Sick and Nearly Dead”

Why I Became A Vegetarian

Healthy Snacking

Tell me more {chia seeds}

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