Eat – Diana Weil

6 Tips For Healthier Grilling

Diana Weil — Wed, 03 Jul 2019 16:44:10 +0000

Despite the fact I could have sworn it was just January, we’ve already reached mid-summer (in the Northern Hemisphere), and in the United States we are about to celebrate Independence Day.

To me, celebrating the 4th of July means sweating so profusely I feel like the Wicked Witch of the West, subsequently trying to make friends with people that have pools… and of course grilling.

There really is something special about getting the barbeque out during these warmer months. Grilling is quick, easy, and thankfully doesn’t require turning on the oven (something of great concern for those of us without AC (insert raising hand emoji)). Unfortunately, grilling meats at a high temperature leads to the production of chemicals called heterocyclic aromatic amines (HAAs), and polycyclic aromatic hydrocarbons (PAHs). Both of which are carcinogenic. Carcinogens are any substances that cause cancer and are thought to alter cellular metabolism and damage DNA. HAAs are created when meat is cooked at a high temperature. Frying and boiling meat can also create HAAs, but charred pieces of grilled meat contain HAAs in their purest form. PAHs are formed when juices from meat or fish drip onto the grill and create smoke. The smoke (which contains the PAHs) swirls around the meat and deposit PAHs onto the surface.

Don’t say goodbye to your grill just yet though. Here are 6 simple and easy ways you can reduce carcinogens while grilling:

1. Grill More Vegetables.

I’m a big fan of eating more vegetables in general, and this includes while grilling. Make vegetables your main course instead of meat. Grilled vegetables don’t produce the same harmful carcinogens that meat does. While you won’t find HAAs or PAHs in grilled vegetables, burned or charred vegetables can still produce carcinogens in the form of benzopyrene, so it’s best to avoid incinerating your produce. But, truth be told, who wants to incinerate their veggies? When it comes to grilled vegetables I’ll pretty much try anything. Peppers, romaine hearts, squash, tomatoes and even fruit like apples, peaches or watermelon are delicious on the grill. There about a million and a half creative recipes floating around the Internet, but here are some ideas for grilling fruit and some ideas for grilling vegetables.

2. Keep Your Food & Grill Clean

Before using your barbecue, clean off any charred pieces. Do the same thing with your meat when cooking. If a piece is charred or burned, simply cut it off before eating.

3. Precook Your Food

Less grill time means less time for carcinogens. Precooking your food slightly (in the microwave or skillet) and finishing it on the grill allows for that same delicious taste, without so many pollutants.

4. Use A Marinade

Marinating your food does two things:

It makes things much more delicious
It essentially creates a shield. Word of caution, however, this does not apply to sugary marinades like barbecue sauce, which actually encourages meat to char. Pick marinades made with ingredients like lemon, olive oil, vinegar, or even beer. Add in herbs and spices like rosemary, thyme, ginger, and turmeric, which are anti-inflammatory and delicious.

Remove your meat or fish from the marinade before placing on the grill. Be sure to shake off any excess marinade or gently blot with a paper towel to avoid juices from dripping and creating smoke. Save those sugary marinades for the last one to two minutes on the grill.

5. Choose Lean Cuts

Buy lean cuts of fish or meat, or trim off fatty pieces to reduce the amount of smoke by decreasing the amount of juices that drip onto the grill. You can also wrap fish in tin foil.

6. Turn Down The Heat

“Well-Done” isn’t really the way to go when it comes to grilling. Studies show that higher temperatures lead to higher amounts of carcinogens. It’s better to cook your meat a little slower and at a lower temperature. If you can, cook below 325° which is the temperature at which HAAs begin to form.

And now for a brief history lesson:

The word barbecue can be traced back from the Spanish word barbacoa in the 18th century. It is generally believed that the Spanish adopted the term from the Awawak people of the Caribbean who used the word to indicate a wooden structure used to grill meats. (The food network also informed me that the Awawak’s second contribution to the English language is ‘cannibal’). During the 17th century transition to English, the word’s meaning was somewhat lost. A barbecue only referred to the wooden structure, not the cooking process. For example, you might use a barbecue as a shelf or a structure to sleep on, but you weren’t using it to cook.

The ancestor of the common backyard barbecue goes back to 18th century colonial America where whole hogs were slow cooked for ~14 hours in a pit over coals. However, famous Anthropologist and writer, Zora Neale Hurston reminds us that it was slaves who took these slow cooking techniques and dressed their meats with sauce made from lemon, lime, and hot peppers- often inspired by Native American cooking. Barbecuing has become synonyms with American Culture, and while we use this food to celebrate our freedom I think it’s important to remember that people who couldn’t enjoy their freedom on the 4th of July helped shaped it. Here’s a great article that explains it better than I can.

In the 1950’s a man named George Stephen had become frustrated with the flat, open brazier-style grills, which were common at the time. He added a grate, used the top as a lid and created the now iconic Weber grill was invented.

What’s your favorite food to grill? Did you know that barbecuing actually has a pretty complex history? Let me know in the comments below!

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How This Ancient Herb Can Help Your Modern Anxiety

Diana Weil — Wed, 19 Jun 2019 08:35:45 +0000

Sometimes, the most harmful and damaging diseases are the ones that can’t be seen. For people living in a constant state of anxiety life can feel overwhelming, scary, and even debilitating. It is estimated that 14% to 29% of people living in developed countries experience anxiety, and nearly 30% in the United States. Anxiety. Is very familiar to me. It used to be something I was incredibly insecure about- a trait I considered one of my biggest flaws. Over the past few years, however, I’ve realized that anxiety isn’t all bad. In fact, it’s been my biggest teacher in taking care of myself. We all experience anxiety, maybe some more than others. Taking away the stigma of anxiety and discussing ways to deal with it is hugely important.

It is important to note that anxiety isn’t always a negative response. It is sometimes described as a heightened awareness of one’s surroundings and of potential danger that may be near. Obviously, this could be advantageous in terms of survival. Anxiety becomes a problem when it is pervasive and incapacitating. Anxiety is often accompanied by stress, which again can be beneficial, but long-term is very problematic. Prolonged stress can undermine mental and physical health, leading to depression, high blood pressure, cardiac disease, and metabolic disorders.

But I’m not here to give you anxiety about your anxiety! There are many ways to treat it, from prescription medications (such as benzodiazepines) and supplements to diet and lifestyle changes. For me, this is ditching coffee and picking up a cup of matcha instead. One herbal supplement worth knowing about is ashwagandha.

So what is ashwagandha?

Ashwagandha is an Ayurvedic herb that has been used as a broad-spectrum remedy in India for hundreds of years, valued as a tonic that gives energy and increases vitality. Ashwagandha has proven anti-inflammatory and antioxidant properties, and is also classified as an adaptogen. Adaptogens regulate physiological processes and help the body respond to stress. Ideally, an adaptogen should:

1. decrease stress-induced damage in the body

2. be safe and effective

3. be devoid of any negative effects

4. not influence normal functions of the body any more than necessary. Ashwagandha does all of these.

What does it do?

Ashwagandha enhances brain, nervous, and reproductive system function, improves memory, enhances the body’s defenses against disease by improving cell-mediated immunity, protects against oxidative stress, and increases resilience and ability to manage stress (it reduces serum cortisol, which is often elevated in stressful and anxious situations). Ashwagandha’s ability to inhibit anxiety is comparable to the benzodiazepine drug lorazepam (Ativan), but without the harmful effects of benzos (addiction, cognitive impairment).

How to use ashwagandha

For anxiety, the root of ashwagandha is most useful. Ashwagandha root is available as a tea or as extracts in liquid or capsule form. Dosage recommendations vary depending on age and health history. Before taking this herb, consult with your health professional, as ashwagandha can increase the effects of benzodiazepines and other sedatives. Pregnant women should not use ashwagandha.

I view ashwagandha as a tool in your anxiety toolbox. It can help you deal with stress and increase emotional and physical resiliency. There are many strategies to use when working with anxiety, and I find it’s best to use a little of everything. Find your triggers and avoid them. For me, that’s coffee, alcohol, and not exercising. Reach out to a friend when you’re struggling. I also find it’s helpful to journal when my brain is going a million miles an hour. Eat a healthy balanced diet full of fruits, vegetables, and whole grains. Use medication and supplements when appropriate.

What do you find useful when you’re feeling anxious? Let me know in the comments below!

Resources:

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized
double-blind, placebo-controlled study of safety and efficacy of a high-concentration
full-spectrum extract of ashwagandha root in reducing stress and anxiety in
adults. Indian Journal of Psychological Medicine, 34(3), 255–262.
http://doi.org/10.4103/0253-7176.106022

Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: A
rasayana (rejuvenator) of ayurveda. African Journal of Traditional, Complementary,
and Alternative Medicines, 8(5), 208–213. http://doi.org/10.4314/ajtcam.v8i5S.9

Pratte, M. A., Nanavati, K. B., Young, V., & Morley, C. P. (2014). An alternative
treatment for anxiety: A systematic review of human trial results reported for the
ayurvedic herb ashwagandha (withania somnifera). Journal of Alternative and
Complementary Medicine, 20(12), 901–908. http://doi.org/10.1089/acm.2014.0177

Weil, A. (2016). Aswagandha. Retrieved from https://www.drweil.com/vitamins-
supplements-herbs/herbs/ashwagandha/

7 Ways To Get Better Sleep

Diana Weil — Fri, 07 Jun 2019 15:07:39 +0000

1. Go to bed at the same time every night

You know how a sleep schedule is really important for young children? Well I’ve got news for you… it’s really important for older children too– meaning you. Going to bed and waking up around the same time each day (even on weekends) helps to keep your circadian rhythm on track. Your circadian rhythm is your bodies internal clock and it’s really really important for your metabolism, core body temperature, cortisol levels, and your sleep-wake cycle, among other things. Keeping a schedule helps your body know when you should be awake and when you should be asleep. This means less time staring at the ceiling counting sheep.

Going to sleep around the same time each night may also help cut down on sleep latency– the horrible time you spend in bed tossing and turning, but not actually sleeping.

There are so many benefits of getting good consistent sleep, but one is a boosted metabolism. One study actually found that people with irregular sleep patterns had higher rates of metabolic problems like insulin resistance.

2. Dim your lights

Blue light, which is found in digital devices like your phone, TV, and LED lights, disrupts the production of melatonin. Melatonin is a hormone, which controls your sleep-wake cycle. Our body has an internal clock that is set by the amount of light we are exposed to. In a perfect world we would wake up when the sun rises and go to bed when the sun sets. When our eyes detect light it sends a signal to the brain that it’s time to start waking up. Same thing happens when it gets dark outside, except the brain releases melatonin, which gets the body ready for sleep. But in todays world everything is sort of wonky. So what can we do?

An hour before bed begin to dim your household lights
At least 30 minutes (but preferably an hour) before bed put your phone, tablet, TV, and any other sort of electronic devices away. Sometimes you just can’t though and that’s OK because we’re human. Thankfully, there are some things you can still do to avoid blue light near bedtime. Most smart phones have a Night Shift setting that changes the colors on the screen to warmer orange tones, Learn how. For Android users there is an app called Twilight, which does the same thing. You can also use an app called Flux which works on Windows, Mac, and Linux.

3. Keep your room as dark and cool as possible

Wanna know what doesn’t scream “Mmm that was a great nights sleep”? A hot stuffy room. Wanna know why? Just before we fall asleep our body temperature drops. This drop in temperature is thought to help promote sleep.

Sleeping in a cooler room may help your body reach this point faster, so you can fall asleep quicker. A cooler room also helps improve the production of melatonin.

Keep your room between 60-67 degrees. Above 75 degrees and
below 54 degrees can negatively impact your sleep.

4. Avoid coffee or stimulants in the afternoon

This is a pretty self explanatory one. Caffeine is a stimulant, and stimulants are meant to keep you awake. If you’re having trouble sleeping stay away from any sort of caffeine after 3pm, even if you claim not to feel the effects of caffeine. No harm in cutting back to see what happens.

5. Meditate

Anxiety and stress is one of the main reasons people report not being able to fall asleep, or the reason they wake up in the middle of the night (that and having to pee). Meditation works wonders for stress and anxiety. I personally use the Headspace app daily. They have some great meditations geared towards falling asleep. The 4-7-8 breath also works wonders for combatting stress and anxiety.

6. Reduce long naps during the middle of the day

Naps that are longer than 30-45 minutes can make it harder to fall asleep at night, for pretty obvious reasons. I have never ever been able to take a nap for less than 1.5 hours, so pretty much naps are out for me. Sad world we live in. Save your sleeping hours for the night. If you do need a nap, do your best to keep it under 30 minutes.

7. Reduce alcohol

This one is a toughie because I’m sure many of us have experienced the effects of alcohol actually putting us to sleep. And it does. Alcohol helps us fall asleep and sleep deeper, but it also reduces REM sleep (rapid eye movement).

REM sleep is thought to be the most restorative sleep. It’s also where you dream. The more you drink before bed, the more pronounced these effects become. If you’re having any problems sleeping keep your alcohol consumption to one glass a night or less.

Interested in ways you can eat for better sleep?

How Micronutrients Affect Your Dreams and Sleep

Diana Weil — Wed, 22 May 2019 08:00:34 +0000

When I turned 12 years old, I started screaming in my sleep. Like sitting straight up, heart pounding, screaming bloody murder at the top of my lungs. Every night within 20 minutes of falling asleep I would wake from extremely violent dreams. My poor mother would coming running to my room night after night to hold me until I calmed down. No matter what I did the dreams, and the screaming, continued. I tried every remedy I could think of, but nothing worked. As I got older the dreams got better, but the screaming and the panic didn’t stop. Even though I hadn’t slept through the night without waking up from an anxiety attack in over 10 years, I honestly just sort of gave up. I self-identified as a bad sleeper and decided that maybe that was OK. My sweet boyfriend got used to me bolting upright in the middle of the night; he knew that our house wasn’t actually on fire- even when I was screaming that it was. But then all of a sudden things began to change….

So you know that old adage about the shoemaker’s kids? Well that was me as a nutritionist. I told all my clients how important it is to get the proper amounts of micronutrients every day. But me? No freaking way was I swallowing a pill every morning. Fish oil? Hahahahahaha FORGET ABOUT IT! Just a side note… If I was ever trapped on an island with no food I think I would starve to death before being able to kill a fish. Taking fish oil was just never, ever going to happen. Sorry dad.

However, as a lifelong vegetarian I decided that maybe, just maybe, I should actually try what I was telling my clients to do. So I started taking a high quality multivitamin with plenty of B-vitamins and an omega-3 supplement derived from algae. And guess what? I stopped screaming. For the first time in 15 years I didn’t have night terrors. While my story may not be yours, I know a lot of people struggle with getting enough, quality sleep. So what micronutrients affect your dream and sleep? Read below to find out some of the key players.

1. Vitamin B6 (pyridoxine)

Serotonin, which is commonly thought of as the happy hormone (it’s actually a neurotransmitter) plays many important roles in the body, including…. drum roll please…. being the precursor of melatonin. Melatonin is responsible for initiating sleep and regulating our internal clock. With inadequate serotonin our brain doesn’t get the message that it’s time to fall asleep.

So where does B6 come into this equation? B6 helps our body produce serotonin. Recent research suggests that it may help us remember our dreams and could promote lucid dreaming (where you become aware that you are dreaming). Lucid dreaming seems to be beneficial. For one thing, it reduces the incidence of nightmares.

Rich sources of B6 are turkey, beef, pistachios, tuna, avocado, sunflower and sesame seeds and many vegetables.

2. Magnesium

Magnesium is involved in over 300 enzymatic reactions. It is responsible for energy production, normal nerve and muscle function, supports the immune system, and helps keep bones strong. So I would say it’s pretty dang important. Unfortunately, magnesium deficiency is common.

Aside from all of these important tasks, magnesium is also necessary for good sleep. In fact, one sign of magnesium deficiency is insomnia and disrupted sleep patterns. How exactly does magnesium help you get a good nights rest? It can quiet down our sympathetic nervous system- the one that’s responsible for the fight or flight response. In today’s world, our sympathetic nervous system is often working in overdrive because many of us are in a constant state of stress. Quieting the fight-or-flight response increases activity of the parasympathetic nervous system, which produces the relaxation response. Good parasympathetic nervous tone is key to good rest and digestion

Magnesium also increases levels of GABA, the neurotransmitter that helps reduce stress, promote relaxation, and improve sleep. Along with B6, magnesium also helps the body to produce serotonin.

Some great magnesium sources are dark leafy greens, nuts, salmon, tuna, and avocados.

3. Zinc

Zinc is the second most abundant mineral in the body and is key to taste perception, male fertility, immune health, and cognitive function. Research indicates that zinc helps regulate sleep- although how it works is not exactly clear. Zinc may shorten the amount of time it takes us to fall asleep (no more counting sheep) and increase the overall quality of sleep. One study from China found that participants with the highest serum zinc levels were the ones getting 7-9 hours of sleep a night. This is ideal: any less than 7 and any more than 9 isn’t so great for your health. Low zinc levels have been correlated with poor sleep quality.

You can get zinc from oysters, red meat, wheat germ, chickpeas, lentils, and beans.

4. Omega-3

I’ve had a real love/hate relationship with omega-3. These essential fats are SO important for our overall health…. But the best sources is oily fish, and despite my best efforts, I just can’t eat fish. So for years I told myself that omega-3s were overrated (they’re not). I finally started taking an algae based omega-3 supplement, so I’m back to living in reality and acknowledging the importance of these nutrients.

As we discussed before, melatonin is a key for regulator of our circadian rhythms and signals to the body that its time for some shut-eye. Melatonin helps quiet the mind and relax the body. DHA (one of the omega-3 fatty acids we need) helps to regulate melatonin levels. Low DHA levels have been linked with melatonin deficiency.

Omega-3s also seem to help children stay asleep. One study found that children who received supplemental omega3s woke up 7 fewer times than their peers who received a corn oil supplement. All the sleep-deprived parents out there take note.

Great sources of omega-3 fatty acids are anchovies, herring, mackerel and salmon. Walnuts, chia seeds and flax seeds also contain omega-3s however, these are in the form of ALA, which is poorly converted into EPA and DHA.

5. Vitamin D

So if you’re still with me, yay!! Let’s discuss vitamin D, but we’ll make it speedy. This vitamin really is considered a hormone. As you probably know, our body can make vitamin D from sun exposure.

Interestingly, there are vitamin D receptors in parts of the brain that are thought to regulate sleep. Low vitamin D levels have been associated with excessive daytime sleepiness (3pm crash anyone?) sleep disturbances and poorer sleep in general. Low vitamin D levels can also trigger insomnia and sleep disorders. Unfortunately, there have been few studies on this subject, so just why this is, we aren’t sure. One possibility is that vitamin D influences our immune system, which may in turn influence how well we sleep.

Sleep is complicated. There are a lot of questions about why we dream and the exact mechanisms behind sleep that we don’t have the answers to yet. We do know, however, that our diet and stress levels can impact the quality of sleep we are getting. While I’ve mentioned a few vitamins and minerals that are important to sleep, I have in no way exhausted the list. If you have any sort of sleep problems, I highly recommend working with a medical professional and a nutritionist to figure out what’s going on. I can tell you from personal experience, I wish I had looked at my diet earlier on.

Any bad sleepers out there? Let me know what’s worked for you in the comments below! Happy sleeping 🙂

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713303/
https://www.medicalnewstoday.com/articles/274097.php
https://www.ncbi.nlm.nih.gov/pubmed/26847986?dopt=Abstract
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331570/

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What exactly are Macros and Micros? Breaking Nutrition Down

Diana Weil — Wed, 08 May 2019 07:02:22 +0000

If you are on any sort of social media or ever read articles about nutrition you’ve probably heard the terms macros and micros being thrown around. People in the fitness industry, for instance, may give you an example of their diet and show you their macro breakdown. Or maybe you’ve seen a blog post on how you can still have a cheat meal and fit it into your weekly macros. Have you ever been asked if you’re micro deficient? And honestly what does all of this even mean? We’re about to get a bit sciency here, but science can be fun!

Nutrition can be confusing, but it doesn’t have to be. So lets take a moment to break down some of these basics. When we discuss nutrients we are referring to all the juicy goodness your body needs to function. This is a combination of macronutrients, micronutrients, and water. When it comes to nutrients its really important to understand that while we all need this same combination of nutrients, the exact amount of nutrients each individual needs varies dramatically.

Macronutrients refer to fat, protein, and carbohydrates. As the name indicates (macro) our bodies need these in a larger amount (think grams rather than milligrams). Macronutrients are literally what give our bodies the energy to move and breathe and think! Macronutrients provide us with calories. Calories equal energy– there’s A LOT more that goes into this, but this is the general idea.

Micronutrients we need in much smaller amounts. Micronutrients are vitamins and minerals. Ever wondered about the difference between vitamins and minerals? Vitamins are made of organic matter (they contain carbon) and minerals are made of inorganic material (the do not contain carbon). For minerals think back to the periodic table- iron, zinc, magnesium and so on. If you answered “no” to that question above… now you just have more answers to trivia night!

So how do we know how many macronutrients and micronutrients to get? This is a great question and where things get a little bit more complicated. Every person is so different it’s extremely difficult to give general advice here. Over time the suggestions over how much protein, fat, and carbohydrates (macronutrients) to eat has changed. We now live in an era where fat rules as the supreme macro and poor little carbohydrate is… well mostly the villain. In the 90’s however, fat was considered the villain. Things change over time.

Calculating micronutrients isn’t that much easier to be honest. We do have general recommendations and guidelines, which are known as Dietary Reference Intakes (DRI’s). The problem is that most often these recommendations are only the minimum amount needed to prevent deficiency. Not necessarily optimum health. And despite the fact that we now enrich our foods with micronutrients, the vast majority of people are deficient (or in a surplus) of one or more vitamin or mineral. Having an imbalance of micronutrients can affect the body in many ways including sleep. This is where working with a professional can really help.

Working with a trained nutritionist or dietician is a great way to determine if you are getting all of your macronutrient and micronutrients. Professionals will assess your diet and lifestyle, look at your blood work to determine if any deficiencies are present. There is a huge range of signs and symptoms that may indicate your micro or macro levels are out of whack. These can include low energy levels, brittle hair and nails, and trouble sleeping. One of the best ways to optimize your health is to determine how and what you should be eating. Ready to figure out what your specific macro and micro nutrient break down should be? Sign up for a consultation with me!

Warning: Side Effects Include Anxiety

Diana Weil — Mon, 10 Dec 2018 18:06:59 +0000

Wow, it’s been a minute since I’ve been on here. Just in case we need to be reacquainted, my name is Diana, I geek out over nutrition, I love dogs (particularly my dog), and I’m not one to share dessert.

When I started this blog, two things that were really important to me were honesty, and presenting an accurate representation of my life. I am very guilty of logging onto social media and instantly comparing my life with everyone else’s “picture perfect” unreality. It’s hard to be vulnerable and share the not-so-glamorous moments of life. But here we go…

I have and probably always will have anxiety. Sometimes it’s as simple as a little flutter in my stomach (lets not call it “butterflies,” because it’s more like murderous moths) for no discernable reason; sometimes it’s as crippling as crying on the bed not being able to breathe, feeling like my whole world is imploding. It’s something I’ve really worked through over the years and it’s also one of the reasons I was drawn to yoga and meditation. I have in no way “cured” myself of anxiety, but I know how to handle it and I know what aggravates it. Not getting enough sleep, not practicing yoga and not exercising are huge triggers. Unfortunately, another is coffee.

Now I love coffee. I drink it most mornings… usually topped with whipped cream and cinnamon. But if I’m having a hard morning or a hard week, it’s something I have to forgo. Which is REALLY hard for me. As I write this, I know how silly it sounds. It’s just a cup of coffee. Why is that worth the panic attack that could follow later, right? But my morning cup is a lot more than just a cup of coffee. It’s the ritual of waking up, drinking something warm out of a pretty mug, and knowing that I can sit for ten minutes, cuddling my dog before starting my day. Coffee to me has become synonymous with comfort and warm memories. One of my favorite things to do is drink a cup of coffee with someone I love, extra points if it’s outside while sitting in the morning sun. But I also think its really healthy to take coffee breaks now and then- and not the kind where you leave work to go drink some.

So often I hear from clients that are having sleeping problems. When I ask about their caffeine consumption, they tell me coffee doesn’t really affect them and they have their last cup around 4:00 pm (insert face palm emoji). There are lots of reasons to take a break from coffee: maybe it makes you jittery, or your consumption started as 1 cup a day and is now at 6 cups. But it’s hard and I get it. Expect headaches, expect irritability, and please try to be nice to your loved ones while doing this. One thing that helps me when I take a coffee break, or I’m cutting it out due to anxiety, is to drink matcha instead. I still get the ritual of a making myself a hot drink in a pretty cup with a little bump of caffeine, but without the side effects.

Matcha has become kind of a buzzword lately. Matcha lattes have popped up everywhere, as well as matcha ice cream, cookies, cakes. You name it, it’s probably out there. If you disagree, go search matcha on Pinterest of Instagram. It’s everywhere. But how many of you have actually tried high quality matcha the authentic way? Sans 4 cups of sugar. Matcha has been around a looooong time. Zen monks drank it to stay alert during long periods of meditation and samurai warriors would drink matcha before battle. Seeing as how I usually have to channel my inner zen monk and my inner samurai warrior in the same week, matcha has become my new best friend.

Quick Facts:

Each cup of matcha contains about 40 mg of caffeine (a cup of coffee has about 100 mg).
Matcha contains L-theanine, an amino acid known to be a mood enhancer. L-theanine has been shown to create a relaxed state without the side effect of drowsiness. https://www.ncbi.nlm.nih.gov/pubmed/18296328 L-theanine has been proven to improve concentration and decrease anxiety and stress. It provides calm alertness. Umm yes, please.
One cup of matcha is equivalent to 10 cups of green tea in terms of nutritional value and antioxidant content.
Matcha is packed with beneficial compounds, such as EGCG- an antioxidant known to promote cardiovascular and metabolic health, as well as to protect against cancer. https://www.ncbi.nlm.nih.gov/pubmed/17906191
Matcha is rich in fiber, chlorophyll, and vitamins.
Mathca helps promote weight loss by boosting metabolism.
Matcha may help lower blood pressure and cholesterol.

Because matcha has become such a heavy hitter, there is a lot of misinformation about it. When buying it, you will usually see different grades, the highest quality being a ceremonial grade. Only the crème de la crème could be used for the tea ceremony in Japan. The best indicators of quality are color, smell, and obviously taste. Cheap matcha will be a dull green, or yellow- or gray-green.. High quality matcha will be a bright emerald green. Matcha should have a pleasing vegetal smell. Some people think it smells earthy others say it’s like grass or peas. High quality matcha will not be bitter, but rather have a complex taste with a balance of sweet and bitter. There should, obviously, be no added preservatives. You can also tell a lot about the grade of matcha from packaging. The highest quality matcha usually comes in a vacuum-sealed bag inside a tin or aluminum can, which helps to preserve color, taste, and nutritional value. At health food stores you will often see matcha in a large plastic bag. This usually means it was shipped to the United States and then packaged, and has probably lost its vibrancy. If you are using matcha to cook, use a lower, less expensive grade, but spring for the good stuff if you’re drinking it.

There are lots of fun ways to use matcha when cooking. I’ve been playing with a few lately and I’ll be sharing those recipes soon. In the meantime keep your eyes peeled for a matcha-how-to video coming soon. As in once I clean my kitchen and convince my boyfriend to film it.

As always leave any questions or comments below! I would love to hear your experience with matcha, coffee, anxiety, or just life in general.

Could Matcha Help Your Anxiety?

Diana Weil — Mon, 26 Jun 2017 16:19:29 +0000

Wow, it’s been a minute since I’ve been here. Just in case we need to be reacquainted, my name is Diana, I geek out over nutrition, I love dogs (particularly my dog), and I’m not one to share dessert.

I have and probably always will have anxiety. Sometimes it’s as simple as a little flutter in my stomach (lets not call it “butterflies,” because it’s more like murderous moths) for no discernible reason; sometimes it’s as crippling as crying on the bed not being able to breathe, feeling like my whole world is imploding. It’s something I’ve really worked through over the years and it’s also one of the reasons I was drawn to yoga and meditation. I have in no way “cured” myself of anxiety, but I know how to handle it and I know what aggravates it. Not getting enough sleep, not practicing yoga and not exercising are huge triggers. Unfortunately, another is coffee.

Quick Facts:

Each cup of matcha contains about 40 mg of caffeine (a cup of coffee has about 100 mg).
Matcha contains L-theanine, an amino acid known to be a mood enhancer. L-theanine has been shown to create a relaxed state without the side effect of drowsiness. L-theanine has been proven to improve concentration and decrease anxiety and stress. It provides calm alertness. Umm yes, please.
One cup of matcha is equivalent to 10 cups of green tea in terms of nutritional value and antioxidant content.
Matcha is packed with beneficial compounds, such as EGCG– an antioxidant known to promote cardiovascular and metabolic health, as well as to protect against cancer.
Matcha is rich in fiber, chlorophyll, and vitamins.
Mathca helps promote weight loss by boosting metabolism.
Matcha may help lower blood pressure and cholesterol.

Because matcha has become such a heavy hitter, there is a lot of misinformation about it. When buying it, you will usually see different grades, the highest quality being a ceremonial grade. Only the crème de la crème could be used for the tea ceremony in Japan. The best indicators of quality are color, smell, and obviously taste. Cheap matcha will be a dull green, or yellow- or gray-green. High quality matcha will be a bright emerald green. Matcha should have a pleasing vegetal smell. Some people think it smells earthy others say it’s like grass or peas. High quality matcha will not be bitter, but rather have a complex taste with a balance of sweet and bitter. There should, obviously, be no added preservatives. You can also tell a lot about the grade of matcha from packaging. The highest quality matcha usually comes in a vacuum-sealed bag inside a tin or aluminum can, which helps to preserve color, taste, and nutritional value. At health food stores you will often see matcha in a large plastic bag. This usually means it was shipped to the United States and then packaged, and has probably lost its vibrancy. If you are using matcha to cook, use a lower, less expensive grade, but spring for the good stuff if you’re drinking it. Click here for some great high quality matcha products and information.

As always leave any questions or comments below! I would love to hear your experience with matcha, coffee, anxiety, or just life in general.

Lemon Honey Ginger Tea

Diana Weil — Sun, 05 Feb 2017 23:13:23 +0000

Woowee! Grad school has been kicking my booty lately (that kind of rhymes and I’m into it). I have definitely been feeling the stress of writing papers, assignments, and the black death that it is organic chemistry. I am a faithful coffee drinker, we’ve been going steady for about 7 years now and I don’t see us breaking up anytime soon, however, when I’m feeling stressed my nerves can’t quite take the added caffeine in my system. So I’ve been drinking this lemon honey ginger tea A LOT. Now I know you can go to the store and buy lemon honey ginger tea, but it honestly just tastes like a dried bag of nastiness and no one has time for that. Plus this way you get the added benefits of fresh ginger and lemon, and you can make sure there aren’t any other sneaky ingredients being added.

If you can, buy raw local honey. Buying local honey may actually be able to help ward off allergies. Some think that when you ingest the honey you are also ingesting small amounts of pollen, and over time this can help to make you less sensitive to pollen. Ginger has a long history of being used medicinally to help with digestion and immunity.

[cooked-recipe id=”1655″]

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Diana Weil — Mon, 26 Dec 2016 12:51:59 +0000

This year I’m spending the holidays in Futaleufu, Chile. Futaleufu is a small traditional Chilean town nestled in the mountains of Patagonia (they got their first gas station 3 years ago). It is famous among river lovers across the world for some of the best and most intense whitewater around. Getting to Futaleufu, however might be just as challenging as paddling the class V rapids. It took me 36 hours, 6 airports, 4 planes, and 2 border crossings. It was A LOT of traveling, and I was definitely not about to spend my time in Chile in a bed sick with whatever the person next to me had. You work hard for your time off and I don’t want it to be ruined because you got sick while you were traveling. While I can’t help you deal with the crying baby next to you, I can give you some ways to try and boost your immunity and avoid being a snotty, coughing mess on your vacation.

Take Astragalus as a preventive measure. Astragalus, also known as Huang Qi, has been used in traditional Chinese medicine for centuries. It is used to ward off colds and the flu by strengthening the immune system. Astragalus is considered to be an adaptogen; adaptogens are natural substances, mainly herbs, which help the body deal with stress and disease and get back in balance (homeostasis). Taking astragalus before traveling can help to boost your immune system and protect you from getting sick. Buy capsules of standardized extracts of this herb and take 1 or 2 twice or a day or as the label directs. You can take astragalus long-term, for example, throughout your travels or for the entire cold and flu season.

Watch what you touch. We all know how germ theory works right? Don’t touch washroom fixtures directly, such as door handles or faucets. Use a coat sleeve, or tissue instead. And avoid touching your face when you’re out and about, especially after being in the restroom.

Drink your water. I am the queen of not drinking water when I fly, so I get that this is harder than it seems. Flying dehydrates your body because of the high elevation. Being dehydrated dries out the mucus membranes in your throat and nose, which prevents bacteria and viruses from being flushed out of your system. Try bringing and empty water bottle with you and fill it up before each flight; Extra points for drinking water on the plane instead of soda.

Use Ayr saline nasal gel. This keeps your nasal passage moist, which helps block any nasty germs from getting a foothold there. Follow the directions on the tube. You can also try applying a small amount of Vaseline or even Neosporin to the inside of your nostrils.

I hope you all have a wonderful rest of your holidays filled with cookies and cheer. What are you doing for the holidays? Let me know in the comments below!

Are You Cooking Garlic the Right Way?

Diana Weil — Tue, 15 Nov 2016 10:00:46 +0000

I’m not a fan of thinking about foods only in terms of what they offer nutritionally, or how “healthy” they are for you. Of course there are foods that are better or worse, but food has significance beyond just the vitamin and mineral content. That being said, I do think you might as well get everything out of the foods you are eating. However, with one food in particular this might take a little bit more prep work. Some of you may be familiar with the idea of letting crushed garlic sit for ten minutes before cooking it. Here’s why that actually matters.

The beneficial properties of garlic come from a sulfur-containing compound (which are responsible for the heat of garlic) called allicin. But allicin forms only when garlic is chopped or crushed, because an inactive precursor, alliin, is converted by oxidation to the substance you want. Allicin is a powerful antibiotic, can help lower blood pressure and cholesterol and help prevent chronic diseases such as cardiovascular disease, and cancer. I use scientific names mostly just for fun and so can you the next time you tell someone to eat their garlic.

Heating garlic may destroy or reduce allicin. The health benefits of garlic are numerous, and while garlic is delicious enough to eat no matter what, you might as well get these awesome benefits. A study in the Journal of Nutrition completed in 2001, heated garlic in the microwave for 60 seconds, or in the oven for 45 minutes. They found that after they heated the garlic the nutritional value had gone down. When the researchers crushed the garlic beforehand, and let it sit for 10 minutes prior to heating it, more of the allicin was preserved.

So here’s the deal should you freak out if you are cooking and forget to leave your garlic for 10 minutes? Definitely not. Pat yourself on the back for making a delicious home cooked meal and move on with your bad self. Do scientists know with absolute certainty that letting crushed garlic sit will you turn you into a super human? Also no. But if you do happen to remember, it is a great way to get a little more out of your garlic cloves, and I’m pretty into that. If you’re interested in learning more about cooking times and temperatures for garlic check out this link.

P.s

There’s really not enough allicin content in onions to worry about preserving it in this way. Onions, and onion relatives like leeks and chives, are not where you get your allicin from, but they do have other beneficial sulfur-containing compounds that are great for your microbiome (especially raw onions).

Eat – Diana Weil

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Are You Cooking Garlic the Right Way?

Eat – Diana Weil

6 Tips For Healthier Grilling

1. Grill More Vegetables.

2. Keep Your Food & Grill Clean

3. Precook Your Food

4. Use A Marinade

5. Choose Lean Cuts

6. Turn Down The Heat

And now for a brief history lesson:

Stay Up To Date on All Things Healthy!

Success!

How This Ancient Herb Can Help Your Modern Anxiety

So what is ashwagandha?

What does it do?

How to use ashwagandha

Resources:

7 Ways To Get Better Sleep

1. Go to bed at the same time every night

2. Dim your lights

3. Keep your room as dark and cool as possible

4. Avoid coffee or stimulants in the afternoon

5. Meditate

6. Reduce long naps during the middle of the day

7. Reduce alcohol

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How Micronutrients Affect Your Dreams and Sleep

1. Vitamin B6 (pyridoxine)

2. Magnesium

3. Zinc

4. Omega-3

5. Vitamin D

Stay Up To Date on All Things Healthy!

Success!

What exactly are Macros and Micros? Breaking Nutrition Down

Warning: Side Effects Include Anxiety

Could Matcha Help Your Anxiety?

Lemon Honey Ginger Tea

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Traveling Soon? Read This First

Are You Cooking Garlic the Right Way?