Our blood sugar or glucose levels should be in the 74-100 range. Glucose enters the bloodstream then to your cells. Our pancreas produces a hormone called insulin, which regulates the metabolism of carbohydrates, fats, and protein. Chronic high glucose levels will create issues with your insulin levels.
Having high levels of blood sugar on a constant basis can damage your blood vessels, leading to atherosclerosis (the hardening of your blood vessels). In time, this can create the perfect environment for heart disease due to the damage of long term elevated glucose. Sugar can increase the risk of stroke or heart attacks due to ischemia, or lack of blood flow to an organ, just as bad as cholesterol and high blood pressure. Besides heart disease and stroke, the narrowing or hardening of blood vessels can also compromise other organs and cause issues such as kidney disease, erectile dysfunction, vision issues, poor circulation, nerve damage, slow wound healing, and a weakened immune system.
You can run around the gym and count calories all day, but what you put into your body DOES matter. Justifying your workout so that you can eat processed foods with high sugar content or artificial ingredients will not work long term. You may feel fine now and slim down but as you age, these issues will catch up to you.
Foods to avoid:
- White potatoes
- White rice
- White bread
- Sports and energy drinks
- Yogurt with sugar*
- BBQ sauce*
- Marinara sauce*
- Flavored coffees
- Sweet tea
- Protein bars and cereal bars*
- Canned fruit
- Bottled or premade smoothies
- Breakfast cereals*
- Cocktail mixers
*Check the labels! These can still be good as long as they do not have high sugar content.
The best option, low glycemic:
- Green vegetables
- Sugar-free yogurt
- Raw carrots
- Kidney beans
- Sweet potato
- Corn tortillas
Maple syrup and local honey are great natural sweeteners and substitutes for sugar. Artificial sweeteners and even many natural sweeteners like Stevia are still very processed to the point of losing all natural value. Remember to read the labels and sugar content. We sometimes see products that are marketed as healthy as assume they are okay but are often loaded with sugar.
Every day is a new day. Every hour is a new chance to start over. Many of us mess up and fall off the track, then stay there. Pick yourself back up, and start over. You are worth it. Your future self will thank you.
We are creatures of habit and you will change your habits and lifestyle if you stick to it. Prevent disease and future health issues by eating clean and keeping your body in balance.
October is such a transitional month. Hurricane season is almost over and the tease of a cool breeze is on the way. It’s time to start getting festive and decorating. Food can be fun and still be healthy and delicious. I am offering a spooky dinner dish and side that will be a hit at any party. Everything is also gluten-free, and can be dairy-free as well. Most importantly, none of the ingredients call for scary preservatives, dyes or fillers. You won’t feel like a pumpkin after this meal! It is so delicious that it will haunt you forever with cravings.
1 pack of Gardein meatless crumbles (you can substitute with meat)
1 can of black beans
1 small 4.5 oz can of green chiles
Season with onion powder, garlic salt, turmeric and cumin
Orange bell peppers
Goat cheese (optional)
Preheat the over to 375. Mix the meatless crumbles with black beans, green chiles and spices on medium temperature, enough to warm it up and mix everything together. Cut the top of the orange bell pepper off and remove the seeds on the inside. With a small knife, cut different jack-o-lantern designs into the peppers and then stuff them with the mix. Top with goat cheese, unless you want a fully vegan dish. Place the peppers and lids on a foil covered baking dish and cook for 20 minutes. Line the plates with fresh spinach and place the peppers on the spinach. Decorate the top of the peppers with a little bit of Sriracha.
Misti’s Salsa Salad
1 can of black beans
1 can of fire roasted corn
1 large tomato diced
1/3 of a white onion diced
Handful of chopped cilantro
Handful of chopped scallions
1 teaspoon of garlic powder
2 limes juiced
10 generous shakes of Cholula hot sauce
Sea salt and pepper to taste
Mix all ingredients in a bowl and serve with chips. You can also add fresh chopped avocado.
*Published in www.thebeachsideresident.com
October 2018 issue
- Key lime juice
- Almond milk
- Arbonne protein mix
- Local honey
- Tart cherry juice
- Raspberries or cherries
- Arbonne Digestion Plus (probiotics)
- Almond milk
- Arbonne Detox Tea
- Ashwagandha root
- Local honey
- Splash of Pineapple juice
It is Friday! Although, I do have to be up at 7am tomorrow. Regardless, I am down to have an awesome hearty meal. My husband is taking our daughter to ballet so I can cook, otherwise I would probably order takeout or make something quick and lazy because my back hurts and I am exhausted. I have been thinking about making this all week. The time has come!
In one pan I am sautéeing portobello mushrooms with light olive oil, rosemary, balsamic and pepper. In the other pan I am cooking Gardein vegan “chicken” with turmeric, sage, shallots, garlic, pepper, lemon, oregano and himalayan salt.
I tend to over season because I am making the sauce from scratch and want the flavors to get picked up after adding unsweetened almond milk. Earth Balance butter, which is non dairy, is my favorite. The flavor is fucking amazing! My picky daughter loves it. Seriously, look how good the mushrooms look. If your mouth is not watering, please exit this page. You can put whatever you want in the sauce. Tomatoes, zucchini, basil, broccoli. Have fun! You don’t need me to hold your hand.
Follow Your Heart makes the perfect dairy-free parmesan. I love adding lemon pepper and garlic to my “Alfredo sauce.” You will also need to thicken it up with Daiya mozzarella. This makes a rich and creamy sauce that will fucking knock you in bed with some cozy feels.
Tonight, I am watching the Netflix premiere of Lady Gaga’s documentary Five Foot Two, which allows us to peek behind the curtain of sweat and fame to see the reality of a young woman battling severe pain and fighting an autoimmune disease. I am so excited that someone with such power can raise awareness to invisible illnesses and chronic pain. It is about damn time.
Anyway, back to food! I start my sauce by warming up the almond milk. I am not a traditional lady in the kitchen. I just eyeball it for the most part. I would guess I poured 3 cups and a big scoop of the dairy-free butter and you can add a scoop of dairy-free cream cheese. Keep in mind I am feeding an army and used two boxes of pasta. I seasoned the sauce, even though a lot of flavor will be picked up from everything we sautéed. Keep in mind we can always add more! I added rosemary, oregano, pepper, lemon pepper, parsley, turmeric, sage and garlic.
Once you heat it up you can add the entire container of the parmesan. I turned the other burners off and put everything to the side and start on the pasta. Cook the past of your choice as instructed. After it is ready, strain it and put it back in the pot and add all that good shit together, including the mozzarella and stir. After tasting, I decided it needed a hell of a lot more garlic. I thought I had minced but I tossed what we had after the hurricane. I always prefer fresh, of course, but be real… I am not a little farm girl picking my herbs. I am busy as fuck and forget things.
Also, we need a new cookie sheet and are registered HERE! Gross!
* Best served on paper plates to avoid more dishes
Celiac Disease is an autoimmune disorder in which gluten ingestion can cause damage to the small intestine and other long-term health issues.
Theresa Lanno is a hairstylist and my business partner at Bombshells Barbershop & Glam Lounge in Rockledge, Florida. We busted our asses to open our salon. Stress can do a lot of things to our bodies. Theresa was rapidly losing weight without trying. She was coughing up blood and having stomach issues. The first doctor she saw gave her ulcer medication and chalked it up to stress. Can you imagine if she just took those pills and did not push for further tests? She would be damaging her body for many years to come and suffer from more health issues. Many autoimmune diseases are a dominos effect on your health.
Long Term Health Effects
Celiac disease can develop at any age after people start eating foods or medicines that contain gluten. Left untreated, celiac disease can lead to additional serious health problems. These include the development of other autoimmune disorders like Type I diabetes and multiple sclerosis (MS), dermatitis herpetiformis (an itchy skin rash), anemia, osteoporosis, infertility and miscarriage, neurological conditions like epilepsy and migraines, short stature, and intestinal cancers.
*Read more here.
Theresa also had a vitamin D deficiency, which can cause brain fog, bone pain, fatigue, depression and muscle weakness. Deficiencies are common with celiac disease. Gluten is a protein found in wheat and 1 in 100 people overreact to this particular protein, which damages the villi in their small intestines and causes poor absorption of food. Malnourishment can eventually lead to infertility, miscarriage, bone density loss, neurological diseases and certain types of cancer.
Fortunately, the cure for celiac disease is to completely cut gluten out of your diet. My goal in unveiling invisible illnesses is to push others to be their own advocate and to get answers and not just accept the first guess a doctor quickly throws at you before their next patient. We want answers and and test as well asnproper treatments and not bandages or pills to mask our symptoms.
Even if you are not Celiac, gluten sensitivities can cause similar issues minus the intestinal damage. Gluten has been know as an inflammatory food. You can read more here about research and references.
*Photos by Misti Blu
At what age did you discover symptoms and how long did it take to get an official diagnosis?
Theresa: I found out I have Celiac disease in April. I’ve always had stomach aches and low energy. I never thought anything of it until the past two years when my life got miserable. I couldn’t eat or drink with out feeling sick. I would get migraines, nausea, dizziness, heartburn, brain fog and joint pain, which ruled my life.
How do you feel about the healthcare system?
Theresa: The healthcare system is very flawed. I went through tests for 2 years before getting a diagnosis. Every doctor said I was young and healthy with low vitamin levels & stress. I lost 20 pounds in 2 months. I knew it was something else and not just stress. Thankfully, after many different doctors, I went to a walk in clinic begging for answers. They finally sent me to a gastroenterologist. Even after going through all my tests it took over a month to get a diagnosis. Celiac disease isn’t very common and many doctors still don’t have knowledge about this disease, which is so frustrating.
Do people have a hard time understanding your illness?
Theresa: Yes! The worst thing about this disease is that the only way to feel better is by sticking to a strict gluten free diet. Cross contamination is a nightmare, which makes eating out almost impossible. Also, people use gluten free as a fad diet which makes restaurants not take it seriously. I get asked if my body’s intolerance to gluten is “a choice or an allergy.” Why anyone would make this choice for no reason is beyond me. Gluten free is not a fad, actually gluten free breads and sweets usually have more sugar and calories than “regular” things do!
Do you have a message for people in your shoes who are struggling with this illness?
Theresa: It gets easier! The cravings are part of the disease. Be strong and don’t give into cravings. Celiac disease is strongly linked to cancer, MS, neuropathy, and diabetes. It’s no joke and there are so many people out there who feel the same!
What do you miss the most from before your diagnosis?
Theresa: I miss having a normal dinner with my friends and family. I was such a foodie! I still am but it’s just harder now. I don’t want to be the person who asks the waitress a million questions or has to fear getting sick from a chef’s negligence or server error. But, most of all I miss real New Haven style PIZZA!
What is your new favorite (gluten free) dish?
Theresa: I have learned to make almost everything I loved before in a gluten free way. My favorite thing has been chicken parmesan! Barrilla makes the best GF pasta! I love Boars Heads deli meats for lunch and Goodie Girl Cookies are the shit for snacks! Sweets are my weak spot, and the Melting Pot has the best GF spread you will ever see!
How have you changed or felt since your diet change?
Theresa: All in all, the sucky diet is so worth the change. I feel so much better. I am down 20 lbs all together. I still have days where my energy sucks and everything hurts but that is part of the autoimmune thing. No more crippling migraines or joint pain. It sucks sometimes but it could always be worse!
More than 50 million Americans have food allergies. Is it outrageous to suggest that restaurants should train their staff on food allergies and which menu items may contain certain ingredients? This job is not just about refilling someone’s water or placing an order. Having standards for your employees to know what is in the salad on the menu should be a given but unfortunately, most of the time the answer is “I don’t THINK there is dairy in it.” Why not train your staff to know what is in the food they serve?
When a customer shits their brains out, gets a debilitating migraine, crashes for 4 solid hours and wakes up to the room spinning, breaks out in hives or whatever other awful things may happen after you collect their tip and they head home, they will never come to your restaurant again. They will associate their post meal reaction with your food and consider it poison. You are now officially blacklisted on one customer’s dining list. Maybe it is just one, no big deal! But I promise this number will grow.
We are not a bunch of picky asshole snobs. Guess what? We can actually see your judgemental face and hear your shit talking in the kitchen. Let me guess… “People who have restrictions should not go out to eat.” Go fuck yourself! Are you seriously telling me that I have to forgo dinner with friends or the occasional date night or even the last minute takeout order after a long day because you can’t get your shit together? Welcome to the new age, buddy. People have allergies. It is not always a fad diet craze. When someone says no butter, for example, and you bring them their dish cooked in butter anyway, just realize that you could be seriously hurting that person. They may have to call into work the next day or spend the evening watching flashing lights as the room spins while day dreaming about drilling a hole in their skull to release pressure.
It is your job. Take people’s requests seriously or change your job position to the dish pit or try retail if you can’t be open minded to the fact that allergies and food sensitivities exist. You are in the wrong industry if you are going to be an asshole about a food modification for someone’s dietary needs.
Also, latex gloves. If you still carry latex at your restaurant, you should know that hospitals have banned latex years ago and you can find information here to educate yourself and staff on that. Latex is also a common allergy. If hospitals no longer use it, maybe it is time you consider switching.
Perhaps you want to gain a few more customers? Make a small side menu for gluten free or dairy free items so that your food allergy customers can have an option besides a side of lettuce. They will tell all their friends and possibly specifically come to your restaurant because they feel like they are not being treated like garbage and will now keep you on the rotation.
Thank you for taking the time to read this and I hope that you will think about not discriminating your next customer who has “annoying” special requests. Treating customers with great hospitality is your job and I hope the tips flow even better now that you are a little more informed on how to treat people and that for some people, dairy or wheat may not close up their throat but could make them feel like they got hit by a semi truck while being forced to trip on shrooms.
*Celiac disease is an autoimmune disease where gluten damages the small intestines. For others, gluten may not be an allergy or have as severe reactions as Celiacs but can cause an autoimmune response as it is considered an inflammatory food. For others, dairy may not be a lactose intolerant issue but an actual allergy that can cause a number of issues. For me, it causes tachycardia, vertigo, nausea, joint pain, fatigue, brain fog and sometimes other cardiac issues.
Why do hospitals have prison grade nutrition for patients? Think about it. You are sick and vulnerable and trying to get healthy and they load you up with sugar, salts, preservatives and basically nothing of nutritional value.
I am in the hospital today and have a dairy allergy and as usual get a tray full of dairy products. Sorry to be a pain, but most dairy gives me debilitating migraines with aura and a comatose crash for 3 hours. My body hates meat and makes my digestive system shut down. Sugar makes me sick and crash very hard and I already tend to run high on glucose levels. And coffee? I am here for tachycardia and arrhythmias so why would that even be a good idea? I also try to avoid gluten because it does not follow an anti inflammatory diet but I can’t imagine this hospital having those options. To most, I sound like a picky bitch. I have an autoimmune disease. I will have a flare up, tachycardia, migraines and nausea and joint pain.
None of the food provided is nutritional and it is heartbreaking that sick people are not fed anything fresh, just boxed, frozen or canned garbage. I was asked if I wanted red jello for desert. How about fresh fruit?
In all of the money made in healthcare, no one has ever decided to stand up and ask why we feed patients garbage? It is not even really a financial thing. I have mastered eating healthy on a budge and don’t spend any more than I would eating meat and dairy. It is this country’s lifestyle. We accept convenience over anything else. We are set in our ways. Everything they have told us must be true.
I have had chia seeds galore but did not know how to use them. Chia pudding sounded a little scary to me, for whatever reason. While browsing Instagram healthy food porn, I stumbled upon some delicious looking treats using chia pudding so I thought, why not give it a shot? And damn! It was super simple!
I poured two cups of Almond Breeze Unsweetened Vanilla almond milk, 1/2 cup of chia seeds, 2 tablespoons of carob powder, 1 teaspoon of maca root, and I also sprinkled in some flax seed and cinnamon. If you want it to be sweeter you can put some honey in the recipe or even drizzle it on top later. Mix it all together, cover and set in the fridge overnight!
I topped mine with raspberries and chocolate coconut chips. I am sold! What a great breakfast, snack or dessert.