Honey is a great alternative to sugar. I love it and have been using it for years. Whenever possible I buy local honey. Local food always tastes fresher to me plus it’s a simple way to give the environment a little extra TLC. Other than local or not-local, I admit that I never really gave honey much thought.

Until now.

Recently my youngest sister introduced to me to raw honey. I had no idea it could be so different from the honey I was buying at the grocery store.

For starters – raw honey is creamy, smooth and spreadable. It’s not runny at all. The highest quality is unheated and unfiltered. A fresh unopened jar usually has a layer of beeswax, pollen and propolis (made by bees to glue the materials of their hives together and for centuries has been used to treat ailments ranging from acne to osteoporosis and cancer) on the top. The honey is underneath and since it has never been heated or filtered, it’s full of enzymes that can aid in digestion, plus amino acids, vitamins and minerals. Yes, it’s definitely pricier than runny honey, but in my opinion, worth every penny.

Check out how thick raw honey is in this picture. Amazing. Rich sweetness. Yum!

Many consider raw honey to be a superfood. And for good reason. Here is just a brief list of some of the benefits that raw honey can bring.

* increase calcium absorption

* help arthritic joints

* natural and gentle laxative

* constipation and allergy relief

* when applied topically, can speed healing of tissues damaged by infection and trauma

* facial deep cleanser for acne and unwanted blemishes– mix with an equal amount of oatmeal, apply to the face and let it sit for 30 minutes before washing off

Delicious, health promoting and a facial cleanser? Sorry, runny honey, but you just can’t compete with your raw sister.

Not to brag, but I have a very exciting weekend ahead of me. My cousin is getting married! I can’t wait to get through this long day of work and studying, get on the plane, hang out with my family, and of course celebrate with the happy couple! I am so lucky that I get this excited to see family. I really am. They’re a fun bunch who really make family a priority. And we sure do know how to party…

I am the oldest of 8 first cousins, but only by 16 months. The youngest of the 8 is my brother who is 8 years younger than I am, so overall we are all pretty close in age – or at least it feels that way as we continue to get older and age gaps feel smaller and smaller. Being the oldest, I’ve always been the first to do everything – Bat Mitzvah, the big college process, move away from home, etc. It’s really not as exciting as it sounds – if you are the oldest in your family then you know that is just a code word for “guinea pig”. It’s nice not to be the first for once!

Since I know I am in for a busy weekend involving lots of travel and likely very little sleep, I made time to prepare these muffins that I can bring with me – on the plane, to my hair appointment, the bridal suite, you get the idea. They’re made with real ingredients that will help keep me energized. There’s no sweetener in them, but they have a very subtle sweetness from the zucchini and cinnamon. It’s important that I have options with me so that when I do get hungry I am not tempted by something that could upset my stomach. Bloated in a bridesmaid dress is not exactly my idea of a good time.

I adapted this muffin recipe from The Nourishing Gourmet. Since they have a very subtle flavor they are great by themselves or with a scoop of peanut butter or hummus on top. Either way, they’re a great snack to take with you when you’re on the move.

Ingredients:

1 cup almond flour

1 cup teff flour

3/4 cup of warm water

1 tablespoon raw apple cider vinegar

2 eggs

1 cup grated zucchini – leave skin on

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/3 cup coconut oil, melted

1/4 teaspoon nutmeg

Directions:

Combine flours with apple cider vinegar and water in medium mixing bowl. Cover and leave in warm room for 12 hours.

Preheat oven to 410 degrees

Line muffin pan

Combine remaining ingredients and whisk thoroughly

Fill muffin pan all the way

Cook until tops are firm and brown – about 30 minutes

Eat fresh out of the oven. Store leftovers in airtight container in refrigerator.

What are your favorite on-the-go snacks? How do you keep living well when you’re away from home and not following your regular routine? I’m traveling every 3 to 4 weeks for the rest of the year so your suggestions are welcome and appreciated!

Juicing and I have had an on-again-off-again relationship for about 5 years.

I bought my first juicer before juicing went mainstream – well may be it’s still not as mainstream as say, the gluten-free industry is today, but I think it’s safe to say that the juicing industry is definitely gaining traction. Now, I’m not saying this to brag at all. My health coach that I worked with after my diagnosis had mentioned the benefits to me one day (which I will get to shortly) during a session so I bought a relatively cheap juicer and gave it a try. I found the clean up exhausting and annoying so juicing didn’t exactly become a daily activity.

A few years later I moved to Asheville. Two local grocery stores had juice bars. Prices were reasonable and the options were endless. Stop in to pick up juice after the gym, on the way to work, or sip it while grocery shopping? Yes. Please. No clean up involved. Now that I could do. And I did. Happily. About three times a week. I felt good.

Since moving to Cincinnati, I admit that juicing and I called it quits again. The juice bar at Whole Foods is hardly impressive. I didn’t want to juice at home so I started drinking green smoothies every day to compensate. It felt good, but it’s been 7 months and there is something about fresh vegetable juice that I can’t find in a green smoothie.

It was time to make a change. I need to juice. I know I do.

Now I have a juicer that I enjoy. It doesn’t take up a lot of counter space, is super easy to clean and the price is reasonable. If you’re interested – I’m talking about the Breville Compact Juicer for about $100. In the interest of transparency – I’m not getting any rewards for mentioning this juicer to you all – I just like it. It works for me. That’s all.

So juicing and I are back on again. I hope for the long haul because it sure does make me feel pretty great.

Freshly made vegetable juice, not the prepackaged stuff, is the easiest way for your body to absorb the highest quality nutrients. It’s a straight shot of vitamins, minerals, enzymes, protein and oxygen. I drink it on an empty stomach and then follow it up with a meal about 30 minutes later. It gives my digestive system a little break, which it needs sometimes. Now it can focus on other things like cell repair and recovery.

I like to use cucumbers or celery as a base and go from there. I always add dark leafy greens and the rest depends on what I have and what is in season. I usually throw in a small apple or pear as well, but the majority of the juice comes from vegetables.

I find that clean-up is easiest if I do it immediately, before the leftover pulp dries. All I have to do is run each part under warm water to rinse everything off and put it aside to dry. The whole process from start to finish takes less than 10 minutes. Not too bad at all, I think. And my body feels so grateful!

Do you juice? What are your favorite juicing recipes?

Ulcerative Colitis comes with a lot baggage. Some things matter more when I’m flaring and others are just an everyday reality. One of my greatest concerns that I always have to take into consideration when deciding what to eat is how easily my body can breakdown, digest and absorb said food. My other big concern – nutrient-density of said food.

Nutrient-dense foods are just as important for the average person, whether or not you have a diagnosed digestive disease. Our bodies need the right tools to replenish and repair the cells and keep all systems running smoothly. Those tools are the nutrients that we feed it. My body will make sure I know it’s not getting what it needs pretty darn fast. Yours will too, if you listen.

Homemade bone broth is an excellent way for my body (and yours) to get a lot of nutrients without having to work too hard to absorb them.

Broths made from bones have been made and used by most of the traditional societies around the globe for centuries. And for good reason – it’s inexpensive, super easy to make and loaded with nutrients.

A little raw apple cider draws out nutrients and minerals including calcium, magnesium phosphorus, silicon and sulphur from the bones into the water. These nutrients are in a form that is very easy for the body to assimilate. It’s no wonder that broth is known for healing colds, sore throats and other health ailments! Broth also contains broken down material from cartilage and tendons – chondroitin sulphates and glucosamine – essential ingredients found in the expensive supplements for arthritis and joint pain.

Homemade bone broth is a great source of gelatin. Research suggests that gelatin is not only great for our joints, but it also supports the growth of our hair and nails.

I like to use it as a base for soups, sauces and a flavorful cooking medium for vegetables.

So why is the homemade version preferred to the store bought stuff? Well for one thing, if you’re using bones and meat from a healthy animal that was fed well and wasn’t given antibiotics then you’re quality of broth is going to be off-the-charts awesome. Also, store bought broths can be watered down, minimizing your nutrient intake. They may also be highly processed and your wallet will definitely notice the difference in cost. I definitely use low-sodium organic store-bought broths from time to time, but I prefer homemade when possible.

For more information about homemade bone broth I highly recommend Sally Fallon’s Broth is Beautiful.

Ingredients:

1 pound high-quality beef soup bones

1 large potato, diced

1 large onion, diced

2 large carrots, diced

3 celery stalks, diced

2 tablespoons raw apple cider

1 teaspoon oregano

1 teaspoon thyme

4 cloves garlic, chopped

6 cups water

Directions:

Add all ingredients to slow cooker

Cook on low heat until meat falls off of bones and simmers – about 9 hours

Remove meat and bones

Strain well

Cool

Freeze or place in refrigerator (Make sure broth is completely cooled before placing in ice trays. I put mine in a big glass Pyrex overnight before freezing.)

Freezing some of your batch in ice cube trays makes it easy to use small amounts without defrosting everything at once

* No need to discard all of the veggies – you can either leave them in the broth or eat them separately. I like to put them on a bed of cooked greens with some hummus. Delicious!

Making changes – big and small – to diet and lifestyle is tough. I’ll be the first to admit it.

It can be difficult for many reasons, but I think one of the most common is the potential impact a healthier way of living can have on said individual’s social life. Concerns of isolation, relapse and judgment are very real.

It took quite a few months for me to be comfortable in public with my dietary restrictions. I remember how guilty I felt asking my waiter about ingredients in a dish I wanted to order, or placing an order but with a bunch of substitutes so that by the end of the order the dish barely resembled the original item on the menu. Picture the famous restaurant scene from “When Harry Met Sally”, but worse. Yea, that was me. And I hated it. I went on dates and was so worried my date would think I “high maintenance” and had “food issues” so I ordered food that I knew was going to make me sick. Because the real me was easy going and orders a dish as-is off the menu. The real me wasn’t obsessed with weight or body image. This “other girl” wasn’t the real me.

A close friend of mine also had medical issues that required her to have somewhat similar dietary restrictions. She helped me feel more comfortable with eating in restaurants, talking about my dietary restrictions and most importantly, accepting my new reality. Thanks, Jules.

For many of you, my experience is extreme. I get that.

What I hear a lot from my clients, friends and family members is that they want to make a change but are worried about two things more than anything else; (1) the social implications and (2) the time it takes to prepare a healthy meal for themselves and their family.

My suggestion – ask your friends if they would be interested in a weekly recipe swap and/or alternate hosting a weeknight dinner each week. This way you get at least one night off of menu planning, preparing and cooking OR you’re just making double the amount you’d be making anyway. Your friends come over for dinner on the designated night or you go there. Agree ahead of time that dinner is casual, with a focus on eating whole nutrient-dense foods and catching-up with friends. There’s no need to pull out the fine china or prepare a three-course meal.

I am lucky enough to have friends like this in Cincinnati. We alternate one dinner each week. I get to try new recipes I might not have come up with on my own an so do they. Last night was my turn to host.

I kept things really simple – sautéed kale and onions, a stir-fry of quinoa, onions, peppers, cauliflower, carrots, tomatoes and black beans with a ginger teriyaki sauce and baked patty pan squash.

I saw the patty pan squash at the farmer’s market earlier that week and wasn’t quite sure what to do with it. It was the first time I’d even heard of a “patty pan squash”. The woman who sold it to me said it’s great in the oven with some butter and parmesan cheese.  Well, that wasn’t going to work well for my dinner guests or me so this is what I did instead.

Ingredients:

1 summer squash – cut into half inch slices

cumin – to taste

pepper – to taste

nutritional yeast – to taste

extra virgin olive oil – enough to lightly coat each side of the squash slices

Directions:

Preheat oven to 350 degrees.

Spray or lightly coat olive oil on each slice of squash (both sides) and place onto bottom of baking dish. Squash may overlap slightly.

Sprinkle cumin and pepper.

Lightly coat with nutritional yeast.

Bake until slices are tender – about 15 minutes.

I was a little skeptical at first, since nutritional yeast doesn’t melt like cheese, but the reviews were very positive so I will definitely be making it again this summer.

So last night not only was I able to socialize, but I also had a healthy home cooked stress-free meal! Win, win all around.

I have never had a session with a client where we did not talk about cravings. Our cravings are not something to ignore. There are many reasons why we have them, but one that we often forget about is our ancestry. Where we come from, and the foods our ancestors used to eat can play a role in the type of foods we crave today.

Many of the foods that I crave most can be traced back to my Middle Eastern roots. For example, tabouli used to be a favorite before my UC diagnosis. Tabouli is a very popular Middle Eastern salad, but is typically made with wheat (bulgur), which is a substance that my body does not digest well anymore. When I came across a tabouli recipe on 101cookbooks.com, I decided it was time to try my own version of tabouli.

To satisfy cravings for foods of your ancestors, try a healthier version. This tabouli recipe has a similar consistency to the Middle Eastern favorite, but is a little more nutrient dense. Asparagus is in season right now and is an excellent source of vitamin K, folate and vitamin C. It is good for the heart and digestive system. Asparagus makes a great snack – I like to dip it in hummus, go figure.

Ingredients:

1 cup quinoa, cooked

1 bunch asparagus, chopped into ½ inch pieces

1 cup frozen or fresh peas (not canned)

1 cup walnuts, lightly toasted and chopped

Sauce:

Juice of 1 lemon

¼ cup Extra Virgin Olive Oil

2 teaspoons brown mustard

1 teaspoon water (if desired)

Directions:

Bring 3 cups of water to a boil.

Boil asparagus pieces and peas for 30 seconds – just enough so they soften outside but remain crunchy on the inside.

Strain and let cool.

While the asparagus and peas are cooling, combine lemon juice, extra virgin olive oil, and brown mustard in a small bowl. Add 1 teaspoons of water to get desired consistency.

Combine asparagus, peas, quinoa, and chopped walnuts into large bowl.

Stir in dressing and serve.

Lets start with the basics. What is gluten? Gluten is a protein found in wheat and other grains. Similar proteins in barley (hordein) and rye (secalin) are generally added to the gluten umbrella since they can also cause adverse reactions in those who are gluten-intolerant. Gluten is tough and sturdy which explains why cakes, breads and cookies have their solid and uniform structure.

Being tough and sturdy has its downside – it is difficult to digest! On one end of the spectrum is celiac disease, an autoimmune disorder in which the person is extremely sensitive to gluten and the autoimmune system responds by causing damage to the small intestine and an inability to absorb some nutrients from food. On the other side (and much more common than celiac disease) is gluten-intolerance in which the person suffers from fatigue or general lack of well being from consuming gluten.

Ok – so why the buzz?

First of all, celiac disease and gluten-intolerance is on the rise. Weston A. Price estimates that celiac disease affects 1% of the US population. According to Better Nutrition, gluten-intolerance affects one in seven. It is important to see a doctor if you think you might have celiac disease or some level of gluten-intolerance.

It’s no wonder that more and more of us are getting stomachaches when we eat gluten. Gluten is used as a thickener or filler in many processed foods. Cooking for yourself is the only way to really know what is in your food. Even Weston A. Price agrees, “homemade is always best”.

So is being “gluten-free” healthier if you aren’t gluten-intolerant? Nope. Gluten-free snacks and baking mixes still have fat and sugar like their gluten-containing counterparts. Eliminating processed foods, whether they contain gluten or not, is really the way to go if you are looking for a health boost. Just like with any fad diet, “gluten-free” will eventually fade away and be replaced by something else.

Fad diets don’t work in the long run because they are quick fixes and never address the underlying problem. The key to long-term health and weight management is finding what works for you for the long haul, and I can promise you it doesn’t come in a box. 

Sure we had to clear out some furniture, bring folding tables out from storage and my aunt had to bring extra chairs to make room for everyone, but my Thanksgiving was one of the most memorable holidays I’ve had in a long time, thanks to the company… and the food helped too.

My family decided to do Thanksgiving a little differently this year. Sure we served the typical turkey (actually we had 2 – 1 kosher and 1 organic), stuffing, sweet potatoes and pumpkin pie, but instead of loading up on appetizers like we do for every holiday and get-together, my family served lighter (and healthier) “hors d’oeuvres” like steamed green beans, raw peppers, cucumbers and carrots with hummus and crackers and nuts. The appetizer tables were beautiful colored rainbows, and everyone really appreciated the lighter and healthier options. We were actually hungry when it was time to eat dinner! Imagine that!

We had two beautiful salads as well during dinner. I could see a sea of green when I was looking around at everyone’s plates during the meal. For dessert we had two brightly colored fruit salads in addition to dark chocolate chip cookies, banana bread and a few other desserts that guests brought. There were lots of healthy options available the entire evening!

This quinoa salad is one of the most delicious ways to eat quinoa that I have ever experienced and it was a huge hit!

Ingredients:

2 cups Quinoa, cooked

½ bunch parsley or cilantro

½ bunch of mint

3 stems of scallions

Handful of dried blueberries (get the kind that contains apple juice in them to keep them moist)

Handful of pomegranate seeds

Handful of roasted almond slivers

½ cup olive oil (or less)

½ cup fresh lemon juice

2 tbs. honey

Salt and pepper

Directions:

Combine dry ingredients

Mix olive oil, lemon juice and honey and pour over salad 1 hour prior to serving

My family has always been relatively “healthy” eaters, but it wasn’t until the last couple of years that my entire family (aunts, uncles, cousins, etc) has really started to change their eating habits The most significant changes have taken place after my mother and I both became certified health counselors last year. Numerous family members have experienced significant weight loss. Heart and cholesterol problems have subsided. It was really exciting to be able to celebrate Thanksgiving with so many like-minded folks. I am really so thankful to be part of such a special family filled with so much love and support.

We finished the meal (and dessert) feeling satisfied, but not uncomfortably full. There were no complaints of needing to change into pants with elastic waste bands to make room for very full bellies and there were no food comas! We were up until midnight talking and spending time with one another.

Here is another recipe that we served on Thanksgiving. High in nutrients and low in calories, green beans are an easy vegetable to spice up for the holidays or any other day. They have wonderful anti-inflammatory properties and are rich in vitamins A, C and K. Give this recipe a try. It’s easy and really fast.

Ingredients:

½ pound Green beans, rinse and stems snapped off

1 onion, sliced into long stringy pieces

½ cup Almond slivers

Extra virgin olive oil

Mrs. Dash

Garlic powder

Salt & Pepper

Directions:

Lightly steam green beans

Water sauté onion

Allow green beans and onions to cool and combine in bowl. Add almonds and lightly drizzle olive oil. Add spices to taste.

If my Thanksgiving is any indication to the holiday season that lies ahead, I am off to a great start! Lots of veggies, family, rest and quality conversations; what more can I ask for?

Before I was diagnosed in 2006, I had heard of Ulcerative Colitis, but only because I was working for a pharmaceutical company that was conducting research and clinical trials with Crohn’s and UC patients. Together, UC and Crohn’s only affect about 1 million Americans so unless you have it, know someone who has it or work in the medical or health field, it is unlikely you have heard of it.

For those who don’t know what UC is – Ulcerative Colitis is an inflammatory bowel disease (IBD) that causes chronic inflammation of the digestive tract. Symptoms vary depending on the location and severity of inflammation, but common symptoms include abdominal cramping, fatigue, bloody stools and / or diarrhea, and frequent urgency or inability to eliminate. It can be debilitating and sometimes lead to life-threatening complications. There is no cure.

So where was I? Over the past 3 years I have spent countless hours on various UC websites and blogs, and to be honest, the majority of the blogs show the sad and depressing side of UC; the side that is confined to the house due to lack of energy and the constant need to be close to a bathroom and the woes of colostomy surgeries and j pouches. This is not my side of UC. Not anymore… I changed my diet and lifestyle. You wouldn’t know I had a disease unless I told you.

The other day I read a post on a blog written by a woman with UC who spoke about why she never travels – especially by airplane. She is afraid that she will have to use the bathroom before the “fasten seatbelt” sign is turned off. May be this woman is you. Can you imagine what that must be like? Whether you can relate to this woman or not is irrelevant. She has surrendered to her disease. I love to travel! I LIVE to travel! Of course there were times when I was nervous on an airplane or long ride in the car, but I have never declined an opportunity to travel because of my disease. It doesn’t own me.

So what is your “disease”? Do you surrender to it? Or does it surrender to you?

We learn the most about ourselves when we experience a challenge in our lives, when we have to test our strength and character. When we are successful, healthy and comfortable with our life, what is there to worry about? Our friends are plentiful – who doesn’t want to be around someone with that kind of energy? What do we have to lose when we are “on top of the world”?

But what happens when we lose our job, a loved one, a big investment, our health or may be our house – when life stops being comfortable? How do we react? Do we surrender or do we take a deep breath (may be 2 or 3) and keep on truckin’? Do we whine to anyone who will listen to us or do we stay optimistic?

Was I emotional when I first got my diagnosis? You bet I was.

Did I have a “Why me?” moment? You bet I did.

Did some of my “friends” stop calling and wanting to get together? Unfortunately, yes, but I reminded myself that anyone who can’t stand beside me and support me in a weak moment isn’t really a friend. I also made new friends that were more understanding and open minded.

I learned to accept what I could not change, and that was when my healing really began.

So let me ask you again – what is your “disease”? How do you look at it? Eyes down or straight ahead? 

The other day I stumbled upon his NY Times Magazine article Food Rules: Your Dietary Do’s and Don’ts. He asked readers to submit their own “rules” about eating and after receiving about 2,500 responses, he published his top favorites. Just like with any other articles or books written by Michael Pollan, this got one got me thinking…

We may not carry a list of rules around with us and cross check our food in question against the list  every time we think about taking a bite, but we all have our own “rules” that we apply every time we eat. Have you noticed that they usually start with “do not”? Do not eat after 8pm. Do not eat food with white flour. Do not eat food from fast food restaurants. These rules are restricting and limiting and in my opinion, this is why so many of us yo-yo diet. Ever notice that as soon as something becomes unavailable your desire for it increases 10 times? Well, this applies to food too. 

Why don’t we create rules that encourage us to enjoy our food? No really, I mean it – instead of focusing on all the things you “can’t” or “don’t” eat, think about what you CAN and DO eat. Did a light bulb just go off? Perhaps an “ah-ha!” moment? 

The average person would say that I have a very restrictive diet which I follow in order to keep my UC under control. In the beginning, I struggled with accepting that most of the food I ate at the time would need to be replaced. Coffee, gummy peaches (my old favorite), and turkey and swiss sandwiches – just to name a few. With these 3 staples gone, what could I eat? It was panic at its finest. My health counselor helped me realize that I wasn’t on a restricting diet – I was on a healing diet. There were tons of foods that I could eat – I just had to try them! My eyes and stomach discovered so many new foods that year – and even today I continue to discover new foods and recipes that are filling and nourishing. It’s all about attitude and sometimes tweaking yours is all it takes to see things in a whole new light!

Try some of these on for size. Some are reworded (or shortened) from Michael Pollan’s article to make them “do” friendly, and others are my own.

* Do eat foods that take more energy to grow than ship.

* Do eat foods that don’t pretend to be something else. Eat the real thing!

* Do burn your rice! Don’t take food so seriously – it can always be fixed or remade. 

* If you are not hungry enough for an apple, than you are not hungry! – Emma Fogt

* It’s better to pay the grocer than the doctor. – John Forti

* Do seek out and try vegetables that you haven’t tried or look like a unique variety.

* Do eat more fruits, vegetables, whole grains, nuts and seeds.

* Try new recipes, experiment with new flavors and always remember to eat food made with love.

They sound better, huh? What are some of your food rules?