Sneaky healthy food swaps

It's never a bad idea to do something healthy for yourself. You only get one body and one chance to enjoy it, so why not treat it well so you can enjoy it longer? There are infinite "diets" out there proposing to get you fitter, healthier, younger. Don't eat any carbs, only eat carbs, no meat, no dairy, grapefruit juice with every meal, cabbage soup as your only meal. These diets are usually all about limits. Limiting your calories, your carbohydrates, your fats. Why live a life with limits? It's more about changing the way you think, changing your normal. Far better to think of food as LIMITLESS and ABUNDANT and NOURISHING. 

Image from YouthCrash

Rather than saying "I can only eat 10 grams of carbs and 1200 calories per day" tell yourself "I will increase my daily intake of fruits and vegetables". It's far easier to add things to our routines than to take them away. Before you know it, broccoli will begin to taste good. You will reach for a peach after dinner instead of a cookie. A meal without meat doesn't seem strange. Your body tells you thank you for taking care of it by feelings of energy, happiness, balance. 

When you are beginning to make healthy changes, it is especially hard. You likely have years of habits built up. You probably have a daily routine that doesn't lend itself to healthy eating or nutrition. Your social behaviors are probably centered around food and drinks. Maybe your friends, family, kids, significant others, encourage unhealthy behaviors. Step one is to make a promise to yourself to get healthy. For yourself, of course, but also for those you love. They want you around as long as possible too, and to be able to enjoy life to the fullest with them. The second step is to ask them for help. Proclaim your new goals, adding veggies, drinking more water, moving more. Ask them to keep you accountable to your new habits. Even better, ask them to join you!

Image from StayHealthyLA

Now all you have to do is at least ONE thing per day that will take you closer to your goals! Drink one extra glass of water in the morning. Say no to the vending machine in the afternoon. Pack your own healthy, homemade lunch. Get only one drink at happy hour and then have water. Go for a walk after dinner. Cook more. COOK MORE. That is probably the single most important thing you can do for your health. When you go out to eat, you have little say over what ingredients go into the food, how much oil is used to cook it, where the food is sourced from, portion sizes... but when you cook it yourself, you don't use preservatives, you use fresher ingredients, you can choose your spices, etc.
 

Image from Huffington Post "7 Healthy Foods That Are Worth the Hype"

With that in mind, here are some sneaky healthy swaps from my own experience. Most of these you won't even notice a difference. For those that are different, it may be weird at first, but over time you will come to crave the healthier alternative to the original. Give one a try when you make dinner tomorrow!

Mashed potatoes

Substitute half of the potatoes for cauliflower. Boil the cauliflower in with the potato, it will mash right in. They are light and creamy, season as you would regular potatoes. You will add extra fiber and vitamins while cutting the total carbohydrates and calories. You may get to the point of enjoying mashed cauliflower alone.

Smoothies

Smoothies are so perfect for hiding healthy food! They are delicious, and basically already healthy if you make it yourself. Watch out for store-bought smoothies that use high-fat dairy and high-sugar additives. Just take some plain or flavored greek yogurt, juice (as close to 100% as you can get), and some fresh or frozen fruit and blend in a blender. Add ice if you like it cold. To give your smoothies a boost, toss in half an avocado, a handful of spinach, some cooked carrots, kale, flax powder, etc.

Sour cream

Instead of sour cream, try plain Greek yogurt on burritos, soups, and baked potatoes. It has the same consistency, but with fat less fat and more protein per serving. It may be a bit weird at first, but give it time and you will prefer it, I promise.

Wheat bread/flour (gluten)

If all you buy in your household is white, enriched flour products, start sneaking in some wheat products or flax. They even make "white" whole-wheat bread to fool picky kids and significant others. (Note: if you have a gluten allergy, obviously don't buy regular wheat bread. I'm sure you knew that.) But the more you can transition to whole-grain bread, rolls, pizza dough, brown rice, etc., the more fiber and beneficial vitamins you will pack into the same two slices of your turkey sandwich. Speaking of turkey...

Turkey instead of beef

As a veggie-lover who still cannot live without steak, I get it. Animals are delicious. All god's creatures have a place... right beside the mashed potatoes (and cauliflower)! But there's no denying that red meat isn't exactly your heart & arteries' bestie. So rather than swear off meat and go cold-turkey (see what I did there?!?) try subbing in ground turkey for half the ground beef in your next meatloaf or batch of lasagna. You may not even notice the difference, but your cholesterol sure will.

Baking

When whipping up a homemade batch of muffins or banana bread, try substituting applesauce (or pulp from juicing fruits) for part of the butter or egg. It can keep a baked good moist while making it vegan, or at least cutting down the amount of fat. Plus I think it counts as part of your daily servings of fruit.

Noodles

I'm gonna be honest, this one I haven't tried, but I have seen more than once and am dying to do this. For lasagna or ravioli, use thin slices of zucchini or eggplant as the noodles. Layer very thin strips with ground turkey (see above) and homemade sauce for lighter lasagna, or interlace strips for a fiberful ravioli with half the calories and no carbs. You can also bake a spaghetti squash and shred to use instead of regular pasta noodles to add vitamins and fiber and subtract carbs/calories without losing that strand feel.

Just start small, with one swap at a time, and work your way into healthy eating. Try a new fruit or vegetable each time you go to the store. Maybe starfruit or jicama will be your new favorite snack! Before you know it, you will feel better, and look better too. Your skin and hair and nails will benefit from a varied diet of fresh, nutrition fruits and vegetables, your inner workings will love extra fiber and vitamins. Don't forget to hydrate! Drink water every 15-30 minutes throughout the day to look & feel your best.

What' your best sneaky healthy cooking tip?

Food allergies

Development of food allergies 

If you've been paying attention at all the past decade or so, you will have noticed an increase in food allergies. From peanuts to milk, it seems everything edible is able to kill someone somewhere. Or at least make them very unhappy. Allergies to anything is an immune response to a foreign thing your body wants to get rid of. In the case of food allergies, some chemical or ingredient in what you eat can cause anything from mild stomach upset to severe anaphalactic shock and airway closure. 

It is estimated by the NIH that 20% of children under the age of 5 suffer from food allergies, and 25% of adults have one or more. Sometimes you can 'grow out of' allergies, but you can also develop new allergies as an adult. There are also allergies which are exercise-induced, or cross-reacting allergies. Mayo Clinic's website has this handy table:

If you are allergic to:	Birch pollen	Ragweed pollen	Grasses	Mugwort pollen
You may also have a reaction to:	Apples Carrots Celery Hazelnuts Peaches Pears Raw potatoes	Bananas Melons (cantaloupe, honeydew and watermelon) Tomatoes	Tomatoes	Apples Carrots Celery Kiwi fruit Peanuts Some spices (parsley, coriander, or caraway, anise, and fennel seeds)

Food allergies are also on the rise, making the public more aware. We probably all know at least one friend or family member who is lactose-intolerant, can't eat eggs, or will swell up like a balloon if you give them Pad Thai. (Because of the peanut sauce.)

This comic is from the talented Tyler at Forbidden Ferret, a daily educational webcomic.

How do you become allergic?

Allergy development is a two-step process. The first time you are exposed to an allergen, your immune system recognizes the invader and produces antibodies which specifically bind to that one molecule. These antibodies then circulate in your blood and body for a long time. If you are exposed to the same antigen (food) again, those antibodies recognize it, bind to it, and signal your body to attack by releasing things like histamines. Those cause swelling, inflammation, redness, itchiness, etc. 

Image from a document titled Specific Resistance Immunity.

Ironically, allergies tend to happen with a food that is eaten often. For example, Japan has a higher incidence of rice allergy than the US. If someone you are with eats a food and begins to have trouble breathing, breaks out in hives or a rash, faints, or begins vomiting, you should seek medical help immediately. For a full background of allergies, causes, symptoms, and how you should react to an allergy in someone, see the NIH booklet. 

In infants and children, the most common food allergies are:

• Eggs
• Milk
• Soy
• Peanuts or tree nuts
• Wheat

While in adults, the most common food allergies are:

• Shellfish (shrimp, crab, oyster, lobster, crayfish)
• Peanuts and tree nuts
• Fish, such as salmon

Children tend to outgrow egg, milk and wheat allergies. Peanut allergies tend to be for life, and allergies developed as an adult tend to stick around as well. Food allergies are also not the same as a food intolerance. As I mentioned lactose intolerance earlier, it is important to note that the immune system is not involved, there are no antibodies made to milk. You body simply cannot digest the lactose in milk, thus meaning you are intolerant, not allergic. Other common intolerances are MSG, gluten, and sulfates.

 

What can I do?

For pregnant women, it is recommended that you breast-feed newborns for at least the first four months. There are many, many health benefits to this practice, plus it is far more economical than formula. Not to mention the bonding time. There is no conclusive evidence yet that the mother avoiding common allergenic foods will prevent the child from developing allergies. So go ahead and have your cereal with milk, toast with peanut butter, and an omelet. 

One way to identify what you are allergic to is to keep a food diary of how you feel after eating different types of foods. This could identify triggers. Then you can try an elimination diet, where any foods which caused an allergic reaction are eliminated one by one so you can see if that causes your reactions to stop. You should always consult your healthcare provider before altering your diet significantly. To test reactions to specific foods, you can request a skin prick test. Your health care provider will prick your skin with a needle and place a small amount of food extract under your skin. If you have swelling and redness, this is a positive reaction, meaning your immune system responded. A blood test is a bit more extreme, where the actual levels of IgE antibodies to a specific food are measured in your bloodstream. 

The easiest way to avoid allergic reactions if you already know you're allergic is to keep your living area clean. If you are allergic to peanuts, even the dust, keep peanuts out of your kitchen, wash surfaces and vacuum regularly. You can also obtain a medical warning bracelet from your doctor, as well as an epinephrine pen. Commonly called "Eip Pens", using these is the best immediate way to counter-act anaphylaxis. It will flood your system with epinephrine, which calm down the histamines and hopefully allow you to continue breathing. 

Where can I learn more?

The next Food Allergy Awareness Week is May 11-17, 2014. The Food Allergy Research and Education (FARE) group has all kinds of fun activities and information. They also have lots of great resources about how to deal with allergies in children, in public places like camp and restaurants, allergy statistics, how to read food labels, and more.

MedLinePlus has a link to the NIH overview PDF, as well as links to various clinical trials that have been done for different allergies, management help, and specific resources for each type of food allergy.

Of course we always have WebMD for various symptoms, treatment, and related diseases. 

Please feel free to share any allergy-related stories or advice you have!

Avoiding Holiday Overeating

You've made it through Thanksgiving with a few pounds of meat, stuffing, potatoes, beans, cranberry and pie stuffed into your stomach. If you still made it under your daily expected calorie allowance, great job! We're all proud of you. If you didn't, welcome to 90% of America. But don't despair. Even if you had that extra slice (or three) of pecan pie, you still have time to make up for it before we ring in 2014. 

But how can I avoid overeating? you may ask, since Christmas is just around the corner, and everywhere I go tempting cookies, cakes, candies and buffets will be shoved in my face 24/7? Never fear, dear readers, I have scoured the internets and personal experiences to come up with ways you can avoid the "December 15" (like the Freshman 15, except it accumulates every year and intramural soccer plus late teen metabolism no longer gets rid of it over spring break).

15 Tips to Avoid Overeating During the Holidays
  1. Have a plan
The best way to avoid any food traps is to have a plan of attack. Where are you going, an office party, a family reunion, a friend's big bash? If you've been to a similar event, you'll have an idea of what types and portions of food will be served. Decide ahead of time how much you expect to indulge, put that amount on your plate, then avoid the food tables the rest of the night.

2. Plan exercise
Part of a successful holiday weight maintenance plan is to follow your exercise routine, or start a new one. If you normally run three days a week, put it in your calendar in pen, and keep that appointment with yourself. Even though holidays are crazy busy and all about spending time with family and friends, don't forget that YOU time is important too. You can also make a more conscious effort to be more active in general. Go up and down the stairs for each ingredient you need, do squats while you mix dough, play with the pups or kids in the snow (or leaves, whatever your weather) and take an after-dinner stroll each day.

3. Bring your own snacks or meals
If you are going to a potluck, great! Whip up a healthy casserole or slow cooker dish you know won't damage your waistline if you have seconds. Stuff a small bag of nuts, cut veggies or fruit, or granola bars in your purse. That way you can tame cravings if hunger strikes without having a gallon of egg nog with bacon-wrapped-ham and double cheddar mashed potatoes.

4. Don't skip meals
Remember that trying not to gain weight is NOT an excuse to skip meals. This actually slows your metabolism because you're essentially telling your body that food is scarce now, to which it responds by holding onto every morsel you do eat in the form of fat. Be smart about what you eat, but please do continue to eat. Especially breakfast.

5. Be realistic 
It isn't always possible to bring baby carrots and have a salad only while those around you nom on piles of holiday treats. Sometimes you have to judge the options and simply choose the best of what's available. Holidays are busy, so there will also be days where you just can't cook a healthy meal for yourself or don't want to bother thinking about it. Just keep an eye on portion sizes and moderation is always key.

6. Allow occasional indulgence
As above, this is also important in "real" life. No one is perfect, we all have that holiday treat or two we wait all year for. Whether it's Aunt Mary's peanut brittle, grandma's perfect pecan pie, or your family recipe for the perfect cookie, make sure to build into your holiday eating plan some indulgences. This helps keep you on track the rest of the time.

7. Know your limits & when to say no
If there is a treat that you just cannot help yourself around, be mindful of that and remove the temptation. If you know you will eat every gingersnap in sight, don't bake or buy nine dozen and leave them out on the table. Also don't accept and eat food just to be polite or out of a feeling of obligation. Learn how to say no politely, or thank you and then move the treat along to someone else who will enjoy it.

8. Browse and graze
Before you hit a holiday buffet guns blazing and head back to your table with five plates full to the brim, take a lap. See what is there and prioritize the foods by what you like and don't get to eat as often, then focus on those dishes. Had green bean casserole seven times in the past week? Don't waste space on your plate and stomach. Don't really like stuffing but feel its necessary? Forget about it. On a similar note, you don't have only one chance to eat each day. Pick a few tiny samples of things that look good and try them. Then stop. You can always go back for more or to try different things.

9. Focus on experiences, not the food
Rather than giving in to the holiday food-frenzy, make the season about the experiences. Take a walk in the wintry air, pick out a tree, share holiday stories with friends, or drive around to look at light displays. Anything to take the focus off the sugar rush all around and create memories that will live in your mind and not in your abdomen.

10. Drink lots of water
This is just a solid tip every day of the year. Water is fantastic for your skin, hair, digestion, immunity, and more. It also helps you stay satisfied; a lot of the time we mistake hunger for thirst without realizing it. Drink a big glass with lemon when you wake up, sip on some hot tea by the fire, have a glass between each alcoholic beverage, challenge your cousin to a chugging contest. Do whatever it takes to get your daily 8 glass minimum.

11. Fill up on fruits and veggies
If there are any fresh, raw options, those are always your best bet. Allow some heavier foods too, but fill the majority of your plate with salad, cut veggies, and raw fruit. If you fill up on three cups of veggies, you're still probably only 300 calories into your day!

12. Skip dips, dressings and gravy
Some of the worst health offenders are well-known. Gravy, ranch dressings, fruit or veggie dips, anything cream or oil based. If you must have gravy on your potatoes, just go easy.
They will taste fine with 1/4 cup versus 1 1/2 cups.

13. Observe yourself
Pay attention to trigger foods or situations. Don't allow yourself to hang around near the food tables. Don't eat if you aren't hungry, just because the leftovers are there. Distract yourself by chatting with family you only see once a year, or making a new office friend.

14. Limit alcohol
Alcohol is a two-fold danger. For one, it has fairly high amounts of calories alone, and if you're the type to enjoy fruity mixed beverages rather than the straight stuff the calorie count can become absurd quickly. A 100 calorie shot or a 900 calorie peppermint kahlua with cream are both excess calories that don't leave you feeling full. Secondly, alcohol lowers our inhibitions. Who hasn't gotten the "drunchies" after a night of partying hard, only to regret the next morning the 5000 calories' worth of tacos we ate at 3am? As above, drink a glass of water between each beverage, choose wine or hard liquor in small quantities, and behave yourself. Mostly.

15. Analyze your reasons
There are so many varied reasons for over-eating, what is it that prompts you to pick up that fork again? Are you hurt by family pokes about your current weight? Does being home make you feel like a kid again and you're seeking comfort? Do you feel left out if you don't stuff yourself? Are you afraid that you'll never have access to this particular kind of cookie again so you must eat two dozen tonight? Ask yourself why, be honest with the answers, and then be rational in how to deal with the issues.

Don't forget: Forgive yourself for slip-ups
We are all human. That's a fact of life, we all have goals and ideals, but we all will sometimes mess up. And that is OK. Really. If you just ate three days' worth of food in one sitting before you even realized it, just acknowledge it happened, think about why, and resolve to not let it happen again. And probably seek some help for the severe stomachache you now have.

For more great articles on holiday overeating and how to avoid it:

California Pacific Medical Center
GroupHealth
AmIhungry.com
Prevention Magazine
Huffington Post

How do you say "no" to seconds of the holiday ham or cookies that are calling your name?

The times they are a-changing...

Ok world, listen up. Things are changing around here, and changing soon. Rather than recipes only, sometimes I will include informative posts about things related to the world of cooking. Don't panic, you can still find plenty of culinary inspiration here. I will continue posting all my cheap, easy, fast, fun, filling, creative recipes. To that I will add an enrichment of reader's knowledge on all topics food, cooking and budgeting.

There will also be some tweaks to the layout and a re-naming. From my very first post on this fledgling blog to today,  many things have changed and yet many things have stayed the same. I have survived four years of undergraduate education, a masters degree, a thesis, many experiments, tests, quizzes, long nights, various jobs in restaurants and libraries, and have many great memories. I am no longer in college, but my philosophy of trying new, fun recipes while keeping it cheap and simple has remained. This blog is all about the creative fusion of new, strange ingredients with classic old standbys all while staying within a budget. 

Thus the name has evolved into "Budget Epicurean" to reflect the philosophy that eating inexpensively does not necessarily mean eating flavorlessly. A meal made for pennies can bring you great taste and joy. You can literally have your cake and eat it too!

Epicureanism is actually a system of philosophy based on the thoughts and teaching of Epicurus, a materialist from around 300 BC. He believed that "pleasure" is the greatest good, but unlike hedonism, he claimed that the way to attain such pleasure is to live modestly and to gain knowledge of the workings of the world and the limits of one's desires. The ultimate form of happiness was a state of freedom from fear (ataraxia) as well as freedom from pain (aponia). Today epicureanism is meant to imply a love of the finer things in life like art, food, and sensual pleasures even to excess. However a true follower of Epicurus knows that happiness does not come from over-indulgence but from balance, prudence, and contentment.

So from now on, look for new posts every Tuesday, Thursday, and Sunday! 
 

Keep being fabulous, guys!

If you have any comments, suggestions, or wish to write a guest post, please shoot me an email. Keep on creating. Thanks for reading!

And so it begins...

Well, after debating and thinking about starting a blog for quite some time, I have decided to go ahead and do so. No idea what I'm doing, so you will have to learn along with me. I have this idea to try to make a cookbook of some sort with recipes which are very easy and very easy on the wallet. Having been a college student, and still a grad student, I know how strapped for cash we all are. And after talking to several people, I am always amazed at how few of us know how to feed ourselves beyond Ramen noodles and Taco Bell! So my mission is to educate the hard working students of the world (or anyone who has little to no culinary experience and/or cash in their pockets) how to feed yourself... simply and cheaply.

I will update as often as I can, and will include recipes and pictures when I can. If you have recipe suggestions or any questions I would be happy to hear from you! I also welcome any reader to take my recipes and see how reproducible they are. If this cookbook idea goes through, I want to know that my ideas work in the "real world" with real people.