What does Kombucha tea have to do with this post? Plenty, but I’ll explain in a bit. First things first.  Last September of 2009 I stumbled upon an opportunity to write health and nutrition-related columns for a popular website known as Chicagoist. While I myself was not a regular Chicagoist reader, I was familiar with its “cool” factor from my friends who read it. The opportunity to write about nutrition for a large audience was terribly compelling to me.  So I sent the Chicagoist editor a few samples of my writing, and a link to my personal blog (as in, this very blog you are reading), and sort of assumed I would never hear from them.  Surely there would be an abundance of more qualified writers that would land the gig.  But of course I was mistaken. Just about one month and three try-out posts later, I was officially welcomed to join the Chicagoist staff. Thank you, Chuck Sudo. “Thrilled” is the only word to describe how I felt when I saw my photo and bio on the Chicagoist Staff page. Pretty awesome, if I do say so! Although unpaid, writing for Chicagoist had plenty of rewards. One prime example being the opportunity to cook for Soup and Bread and the Hideout, alongside the chef of one of my favorite Chicago restaurants, Treat. That was truly a highlight of my year! And writing for Chicagoist was relatively low stress. Aside from weekly deadlines to get my stuff turned in to the editors, I was basically given liberty to write about anything I wanted and had the satisfaction of knowing that a LOT of people were reading and commenting on my articles. Initially, I even welcomed being chastised by readers. Comments like, “the author’s advice is hilariously awful” were no skin off my back. Heck, I was elated the readers cared enough to write any comments at all.

But the initial thrill eventually waned. The negative comments, that simply come with the territory of writing for a website like Chicagoist, began to seep under my skin.  Even worse, I allowed the comments (or fear of them) to control my writing.  No longer did I feel the freedom to write candidly, but instead determined to write safe and tidy, and often boring, posts in order to avoid stirring the pot.

Which brings me back to Kombucha. What used to be just an effervescent beverage I enjoying sipping once in a while, Kombucha now conjures anxiety in me.  A couple months ago I innocently wrote a post for Chicagoist about the potential health benefits and harms of drinking Kombucha tea. At least I thought it was innocent, until I was met with a slightly vicious personal attack by a few readers.  Some examples of the reader’s comments to my Kombucha post include…

“Seriously, Chicagoist, this is the second posting by this author that’s pushing pseudo-science. Does the internet need more quackery? Really, there’s enough BS out there”

“I’d prefer if Chicagoist didn’t turn into the next HuffPo were any quack with a book or product to sell gets their own blog indistinguishable from the rest of the content on the site.”

“Now, I’ll point out that I’ve defended some of Megan’s pieces in that past, but on this you’ll have to put me with the earlier skeptics. This is hokum and a bad use of Chicagoist space.”

You’d think I had gone and written about a topic of grave importance.  Nope, just a drink. The comments were no doubt laughable at times, but also hurtful.  And while my distaste of writing for an online blog has been building, the Kombucha incident tipped me over the edge. I was done. I deeply missed writing casually, about anything my heart desires, for my own little blog, Tempted.  I was fed up getting emails at work notifying me that a Chicagoist reader had left a comment about my post. Those messages were a real buzz kill in an otherwise happy day. And coincidentally, right around that time, my life suddenly pointed to planning my wedding and a cross-country move to Colorado…thus a reason to quit Chicagoist.  Phew. It was an experience I wouldn’t trade for anything, not in a million years! But 10 months was plenty of time to enjoy the glory of being a Chicagoist staffer.  I learned a lot from my gig as their “health and nutrition” correspondent. And now I know what I DON’T want to do again.

-Megan

p.s. Nessalla kombucha is soooo fanastic.

Alison Parker, of Radical Root Farm, wrote this resonating essay, A Radical Change of Heart (click on  Contents, then “Life, Etc”), for the current issue of Mindful Metropolis. Have you ever felt that life-sucking feeling of dread before heading off to work Monday morning?  If so (I know I certainly have), I think you’ll appreciate what Alison has to say.  Rather than accept the “daily grind” as a fact of life, Alison reminds us it is possible to love what you do and do what you love.

Today while perusing the Family Farmed expo, I stumbled upon an exciting new television program called “Fooditude”. The show teaches “Tweens” (children between 8 and 12) all about cooking, nutrition, gardening, environmental awareness, and cultural appreciation in a fun, relevant and age appropriate way.  Check it out for yourself. They managed to get kids to eat ETHIOPIAN food…amazing!

Coconut water is causing some serious buzz in nutrition news these days. To see what all the hype is about, I tried some for myself.  This VitaCoco is 100% pure coconut water, and it suprisingly light, refreshing and satisfying.

Coconut water is simply the liquid inside a coconut.  Unlike coconut milk, coconut water is low in calories and fat.  This 11oz container of VitaCoco contains only 60 calories and zero fat, along with 40mg sodium, 680mg potassium, and 15g carbohydrate. When we exercise for extended periods of time and produce a lot of sweat, we lose carbohydrate stores, sodium and potassium.  Coconut water is being touted as “nature’s sports drink” due to it’s sodium content,  5 essential electrolytes (potassium, sodium, magnesium, calcium and phosphorous), and natural sugar (carbohydrate). Considering Gataorade is loaded with high-fructose corn syrup (blech!) – why not give coconut water a try?  As I prepare to run a half-marathon this weekend, rather than endure the gastrointestinal pain of all the abundant sport’s gels and drinks, I think I’m going to opt for a bottle of coconut water.  I’ll try anything to stay motivated on the run!

Check out Vita Coco, Zico,  or O.N.E. brands.

Phew, one invigorating vacation in northern California, and a busier-than-usual work week, have kept me away from this blog for too long! It’s nearly Autumn, which means we need to be talking apples, but first things first.  Last week I bumped in to a friendly gentleman offering samples of something called “Co-Op Hot Sauce” at my favorite local market.  The hot sauce is a DIVINE combination of chipotle, ancho, pasilla and habanero pepper with chocolate mole, and the organization behind it’s existence is even more remarkable. Who knew a hot sauce would come in to my life and provoke a  “what is the purpose of my existence?” moment.  But that’s exactly what happened. It’s inspiring to see an innovative, grassroots organization, like Co-Op Image Group, enacting  positive change for our kids and our community.  

Cooperative Image Group creates public arts education programs for Chicago kids in need.  Don’t miss the video below! Their yummy Co-Op Hot Sauce is produced with fresh ingredients from the Co-Op Image Gardens right in Chicago. It can be used in all sort of ways in  your cooking, or just drizzled on your pizza, hummus, and eggs….oh, the possibilities! You best try some for yourself. Proceeds from sales of this otherworldly sauce (I’m not exaggerating) go directly to support the Co-ops Image’s free youth art center. Order it right from their website.

What are my thoughts on dietary supplements?

There is no better way to obtain your vitamins and nutrients than by eating a well-balanced diet full of fresh fruits and vegetables, whole grains and lean meats, fish, and vegetarian protein sources.  This year I signed up for a weekly delivery of fresh-from-the-farm produce, which has upped my vegetable intake tremendously.  However, I can relate to how difficult it is to eat well, and do it on a daily basis.  So I take a few supplements myself.  These are my thoughts on the subject, and I certainly cannot speak for dietitians as a whole. If you are considering taking supplements, hopefully this will help you make the best decision for you.

Fish Oil: I aim for at least 1000mg of DHA and EPA combined in my daily dose.  There are several good brands on the market.  I usually buy Nordic Naturals, for their high quality (pure and free of mercury) fish oils.  I’ve also used Spectrum brand fish oil as well.  Why do I take it? EPA and DHA are essential fatty acids, which means our body can’t synthesize them and thus must come from food or supplements.   Fish oil supports cardiovascular health in a myriad of ways, may prevent cancer by inhibiting growth of abnormal cells, and is believed to improve brain function. DHA is a significant component of the cells that make up our nervous system.

Multivitamin: A liquid multivitamin is better absorbed into the body than a solid pill.  Recently, I have  been taking Nature Made Complete Liquid Softgel. It’s available at most drug stores. Why do I take it? Simply to make sure I’m getting all the nutrients I need.

Calcium: I aim for at least 1000mg per day of calcium citrate, which is a well-absorbed form of the mineral.  This daily dose should be divided into two 500mg doses, taken at separate times of the day.  Calcium citrate is also easy to find at most drug stores.  Why do I take it? To maintain strong bones and teeth and help my heart, muscles, and nervous system function properly.  Evidence suggests that calcium has the ability to lessen the mood swings and abdominal cramping associated with PMS.  What man or woman wouldn’t benefit from that?

Vitamin D: My supplements contains 1000IU of calcium D3 (aka “cholecalciferol”). If you are going to purchase a vitamin D supplement, just be sure you get it in the form of D3.  Our bodies naturally synthesize D3 when our skin is exposed to UVB rays from sunlight. Why do I take it? Vitamin D is necessary for calcium absorption, therefore plays a vital role in bone health.  It also strengthens immune function, reduces high blood pressure, and may protect your body against cancer. A significant amount of recent research has linked vitamin D deficiency to more than 10 different forms of cancer.  Since many of us do not live in climates that afford us abundant sunlight, and food sources of vitamin D are limited, it’s a good idea to take a vitamin D supplement.  Make sure the daily dose is at least 1000IU.

For my “friends” who occasionally over indulge in cocktails, here is some useful information.

The only fool-proof way to avoid a hangover, of course, is not to drink alcohol. But from a scientific perspective, researchers have found the following general regimen minimizes the symptoms of a hangover.

Before Drinking

• Eat a full meal – A full stomach slows down the absorption of alcohol, giving the body more time to process the toxins. Fatty foods and carbohydrates increase this effect. Having food in the stomach also decreases stomach irritation, in turn reducing the likelihood that a drinker will vomit.
• Drink water - ensures the body is hydrated before the diuretic effect takes hold.
• Take multivitamins – This better prepares the body for the depletion of vitamins caused by frequent urination.

While Drinking

• Drink in moderation – Ideally, drinkers should limit themselves to one drink per hour because the body takes about an hour to process a single drink.
• Drink a glass of water after every alcoholic beverage – In addition to helping keep a drinker hydrated, this will give the body more time to process the alcohol, dilute the toxins and reduce irritation of the stomach. A sports drink like Gatorade or Propel will also replenish electrolytes, salts and sugars lost in the urine.
• Watch your drink choice – Drinkers generally fare better when they stick with one drink. Each new type of alcohol a drinker puts into his or her system makes the body work that much harder and puts that many more toxins in the body, leading to a more severe hangover. Here’s a rundown of the major types of alcohol and their effects:
  • Beer has the lowest percentage of alcohol (4 to 6 percent), but it’s also carbonated, which speeds up the absorption and can lead to toxin buildup.
  • Wine has a higher percentage of alcohol (7 to 15 percent) than beer, but it’s usually not carbonated. White wine is safer than red or blush because it has fewer congeners. In general, the cheaper the wine, the higher the congener content and the worse the hangover.
  • Liquor has the highest alcohol content (40 to 95 percent) and therefore increases the likelihood of a hangover. Clear liquors like vodka, rum and gin are better bets than dark or sweet liquors like bourbon, scotch or tequila because they have fewer congeners. Generally, cheaper liquor will result in a worse hangover than more expensive liquor.

After Drinking

Before Bed

• Take two aspirin with a full glass of water – The prostaglandin inhibitors in the aspirin can decrease hangover severity.

In the Morning

• Take two more aspirin with a full glass of water – This has been shown to minimize headaches as well as decrease inflammation from leftover prostaglandin.
• Take another multivitamin – Replenishing C and B Vitamins in particular can help get rid of the rest of the toxins.
• Eat breakfast – A meal that includes eggs (for the cysteine), a banana (for the potassium) and fruit juice (for the fructose) or a sports drink (for the electrolytes, sugars and salts) can get the body on the road to recovery. Keep in mind that caffeinated coffee, tea and soda will further dehydrate a drinker.

Check out the source and read more about the biology of a hangover here

Megan,

Dried fruit~is it healthy? Seems like a lot of sugar. I’m trying to shed a few pounds and need some healthy snacks!

-Sean, S. Korea

I enjoy dried fruit quite often, usually cooked with oatmeal or mixed in with a homemade trail mix, breads, or muffins. The nutritional content of dried fruit is similar to the fresh version, however in smaller amounts. Dried fruit can also be a good source of fiber. The potential diet danger with dried fruit is that it can be calorically dense. Water, which gives fruit it’s bulk, is removed through the drying process but all the sugar remains. This process can also leach water-soluble vitamins (such as B-vitamins and vitamin C). In addition, because dried fruit are smaller, we are more prone to overeat them. So, if you are trying to lose weight, grab fresh fruit first, but you can still enjoy dried in moderation. Thanks Sean!

Last weekend, my good friend Jenny and I stopped at the awesome Swim Cafe in Chicago. After scanning the in-your-face selection of iced cinnamon buns, decadent muffins, and brown-sugar coated coffee-cake, we sighed…we did the right thing….we skipped the tantalizing baked goods in favor of the “Fruit and Yogurt Parfait”. We had already enjoyed a glorious day of indulging in the fantastic cuisine that permeates Chicago (check out The Bristol if you are in the neighborhood). As we sat down, enjoyed the sun, and dipped in to our parfaits, the yummy, creamy (“YoBaby”-like, in Jenny’s words) consistency of the yogurt was a good indication the yogurt was made with whole milk. And so we scoffed at those deceptive yogurt parfaits. Why? One cup of while milk provides about 150 calories and 8 grams of fat (5 of which are “saturated”). Compare that to a cup of skim milk which provides about 80 calories and zero grams of fat. I remarked to Jenny on a belief of mine about “healthy” eating….the belief that a food rich in fat and calories which also provides us with a good dose of nutrients may still be a healthy food. While I am not likely to start guzzling glasses of whole milk, the following blurb from Bon Appetite has encouraged me to enjoy the occasional benefits of whole-milk derived foods (such as my beloved cheese).

“Wait, you’re still drinking skim milk? It’s time you got the good news: Whole milk can be good for you. It turns out that saturated milk fats may help us absorb calcium better, and also contains big helpings of vitamins A and D. That’s why our government requires milk producers to fortify skim and low-fat milk with synthetic vitamins.

Also in support of whole milk are several studies that have found low-fat diets can be counterproductive to weight loss, along with a Swedish study of 19,000 women that focused on the consumption of full-fat milk and cheese. Researchers monitored these women for nine years and discovered that women who ate one serving of whole milk or cheese a day put on less weight than women who ate those foods less often.

Another study suggested that one or more servings of whole-milk products a day may enhance a women’ s fertility.”

source: Bon Appetite June 2009, by Daniel Duane

…by Michael Pollan, author of In Defense of Food and The Omnivore’s Dilemma.

7 Words & 7 Rules for Eating

Pollan says everything he’s learned about food and health can be summed up in seven words: “Eat food, not too much, mostly plants.”

Probably the first two words are most important. “Eat food” means to eat real food — vegetables, fruits, whole grains, and, yes, fish and meat — and to avoid what Pollan calls “edible food-like substances.”

Here’s how:

1. Don’t eat anything your great grandmother wouldn’t recognize as food. “When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can’t pronounce, ask yourself, “What are those things doing there?” Pollan says.
2. Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.
3. Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.
4. Don’t eat anything that won’t eventually rot. “There are exceptions — honey — but as a rule, things like Twinkies that never go bad aren’t food,” Pollan says.
5. It is not just what you eat but how you eat. “Always leave the table a little hungry,” Pollan says. “Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, ‘Tie off the sack before it’s full.’”
6. Families traditionally ate together, around a table and not a TV, at regular meal times. It’s a good tradition. Enjoy meals with the people you love. “Remember when eating between meals felt wrong?” Pollan asks.
7. Don’t buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.

Source