Healthy Living Pittsburgh

Keeping the Steel City Healthy!


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Dairy and gluten and soy, oh my!

Envision Health ND

elim dietBeing the awesome naturopathic intern that I am, I have spent the last 4 years adeptly avoiding the ‘Oz’ of naturopathic medicine: the Elim Diet.

A term familiar to all naturopathic students and a concept repelling to patients, the ‘elim diet’ (a.k.a. the hypoallergenic or elimination diet) is used by NDs to identify food sensitivities.

While food allergies are more easily identified (eat a peanut, throat closes) food sensitivities are less obvious because of the delayed and more subtle symptoms that follow (eat toast, stomach bloats 30 minutes later).

Allergies are mediated by IgE antibodies resulting in immediate and acute reactions (ex. anaphylactic shock, rashes, or tongue swelling). Sensitivities on the other hand are triggered by IgG antibodies causing delayed and/or low grade reactions (ex. bloating, acne, headaches, fatigue, poor concentration, and possibly even joint pain) that are harder to pinpoint.

As a tool, the elimination diet is used to…

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Banana Vanilla Spinach Smoothie

7babyelephants

Banana Vanilla Spinach Smoothie

1 ripe banana
2c baby spinach
1 1/2c nut milk
1-2 tsp vanilla extract
1 tbsp cinnamon
2 scoops vanilla protein powder
2 tsp flaxseed
1/2 c filtered water
2 tbsp maple syrup
ice as desired

I use a Vita Mix to blend until creamy. If you do not have a high powered blender…you can mix the ingredients 2-3 at a time and adding as you go…ice last.
Enjoy!!!

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No-Cook Tomato and Watermelon Soup – yum!

Santee Oils - Your Health, Just for Today

big-chill-01-foar296YUM!

Check out the Recipe:  No-Cook Tomato and Watermelon Soup  (147 calories per serving).  Especially good in the summer when it’s just too darn hot to stand over the stove.  But delicious any time of the year.  Try it – you’ll be surprised at how it tastes!

Do you have a “tastes better than it sounds” recipe that is good for you?  Share it in the comments, I’d love to hear about it.

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Daily Lifestyle Tip #26

Nutrition and Fitness

Don’t be restrictive!

Don’t be restrictive with your diet or lifestyle, that is when people start giving up or giving in to cravings. A well rounded diet should have things you enjoy to keep you interested and motivated. Just because its healthy doesn’t mean it has to be plain and boring! There are always healthy alternatives to your favourites, just need some imagination and will power to find or create them!

Let me know if you would like any further help by commenting below or tweet me @bensheath.

Ben

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Recipe: Roasted Chickpeas and Veggies

Mindful Nutrition

Vegan Roasted Chickpeas and Veggies

1 head broccoli, chopped
1 head cauliflower, chopped
1.5 cups cooked chickpeas (you can use canned)
1 tbsp. melted coconut oil
Salt

For the dressing:
½ cup cashews, soaked
2 tbsp. fresh lemon juice
1 tbsp. tahini
1 large garlic clove
¼ tsp. sea salt
6 tbsp. water, or as needed to thin out

1. Soak cashews in a bowl of water overnight or for 8 hours.
2. Preheat oven to 400F and oil a cookie sheet or use pampered chef clay ware
3. Place chopped broccoli and cauliflower onto one baking sheet. Drizzle
with 2 tsp. oil or put small pieces of coconut oil on top, and mix with hands
until coated. Sprinkle with salt. Set aside.4. Dry chickpeas with paper towels after they have been rinsed well. Drizzle with 1 tsp. oil and stir. Sprinkle
with salt.
5. Roast the broccoli, cauliflower and chickpeas for 15 minutes at…

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Back to the Basics: Nutrition Tips for Healthy Eating

DiabetesAmerica's Blog

General
• Limit frequency of restaurant dining and fast food
• Limit frequency and portion size of desserts
• Drink 8-11 cups of water daily
• Avoid or limit all beverages with calories
• Make slow, gradual changes to nutrition plan

Vegetables
• Eat a variety of vegetables as frequently as possible
• Try to include all colors throughout the week (red, orange, green, yellow, purple)
• Season with herbs and spices rather than sauce, cheese, butter or oils
• Aim for vegetables to cover half of the entire plate

Fats
• Try lemon juice, vinegar or vinaigrette on salads (For a kick try salsa with fat free sour cream)
• Dip the fork into dressing first to limit the amount, but still add flavor
• In recipes, substitute applesauce for margarine, shortening and oils
• Remove hidden or unnecessary fat: butter on bread, cheese in sandwiches, use mustard rather than mayonnaise

Meats
• Choose lean cuts (loin, round, or flank)
• Avoid heavily marbled…

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