Homemade Pico de Gallo instead of Salsa in a Jar

When I first started avoiding pre-packaged foods, I found obstacles trying to find alternatives to the foods I loved.  One of those foods was Salsa.  It wasn't until a friend handed me her recipe for Pico De Gallo that I found hope.

Pico De Gallo:

Mix together

1/2 onion diced

1-2 Peppers of any color Diced

4-5 Fresh Tomatoes Diced
3 Cloves Garlic Minced
1/2 of a bundle of Cilantro (remove the leaves and chop them up finely or use a food processor)
Squeeze of Lime Juice from 1/2 of a lime
Pinch of Salt

This recipe is a very quick and cheap alternative to Salsa, and utilizes uncooked raw foods. The ingredients, like onions and garlic, have natural antifungal properties specific for Candida.  Fresh squeezed lime juice (and lemon juice) balances blood sugar and Cilantro is packed full of vitamins and antioxidants to boost immunity (1).

I used to buy Blue Corn Tortilla Chips to go with my homemade Pico, but have discovered recently that Cucumber slices are a great atlernative for dipping. 

1) http://www.livestrong.com/article/464325-what-are-the-benefits-of-parsley-cilantro/

Alternatives to Soda

If you crave Soda, know that like Ice Cream and Candy, it is one of the substances that is contributing to your Candida and fueling  your sugar cravings.  Studies also indicate that consuming soda, or any sugary drink for that matter, increases your risk of diabetes by 26% (1).  When considering Candida, it is helpful to also consider risk factors for diabetes, because both conditions are associated with spikes in blood sugar, either by feeding your Candida or promoting insulin resistance.

To address your Soda consumption, think about the context in which you drink Soda.  Do you buy soda in the can, in the bottle, or drink it as a beverage at restaurants? Do you crave Soda because of the caffeine, the sugar, or the carbonation?

If you have intense cravings for other sugary substances (candy and ice cream), it is probably a safe bet to assume that you crave soda for the sugar content.  Switching to a diet soda will not alleviate this problem because Candida feeds off artificial sweeteners just as effectively (2) and diet soda carries a similar risk for diabetes (3).  With this data, it is helpful to view all soda as the same substance.

In my experience, I know that if I bring Soda into the house in the form of cans, I will drink it.  I do so because it is convenient to grab a new can of soda when I crave sugar.  Part of the process of getting away from Soda is to trade cans of soda for a 2-Liter Bottle, because not only is it not as convenient, but after a couple of days open in the refrigerator it loses the carbonation and taste and is thrown out. 

Another way is to only buy a can of soda during a sugar craving and not purchase it as part of your grocery routine.   If you feel the need to buy a sugary drink at the grocery store, check labels and try to buy Orange Juice that is as close to fresh-squeezed as possible.  One form of juice you can use to transition away from soda is Naked Fruit Juice.  

Make Coffee without the Coffee-Maker

If you find you crave caffeine after trading Soda for Fruit Juice, switch to Coffee.  Many Candida diets do not recommend drinking coffee because there is speculation that the beans harbor mold.  Your coffee maker also harbors mold.  If you want to avoid the mold from your coffee maker, buy an electric coffee grinder, a French Press, and a tea kettle.  My boyfriend makes coffee every morning using this method.  It is cost effective because the coffee grinder also doubles as a flax seed grinder.

If you have a routine of drinking soda at restaurants, try ordering an unsweetened iced tea, an ice water with lemon, or a coffee.  Even an Arnold Palmer (Ice Tea and lemonade), especially that which is light on the lemonade, is an effective method to break the Soda habit.  Subway, for instance,  offers Green Tea with or without sugar.  Choose the sugary green tea when coming off of Soda and work towards the sugarless by mixing the two together in different ratios until you can transition to the sugarless.

When taking Soda and eventually bottled juice out of your diet, it is important to make sure that you are drinking plenty of water.  If you don't like the taste of tap water, filter it yourself or buy bottled.  Most grocery stores have a reverse osmosis water dispenser that filters out the chlorine and minerals and at the cost of about $0.30 per gallon.  Save your water jugs or buy glass ones online, clean them out with a vinegar spray and reuse them to buy water that is similar to bottled for a third of the price.

Lemon Balm Tea

Last but not least, herbal teas are a great additive to a healthy diet and are great substitutes for soda and juice.  Buy herbs from a health food store and make your own teas, or buy tea in a box, especially green tea.  When you go to a coffee shop, try ordering tea lattés or signature teas.  Avoid tea that is concentrated or that which is found in a bottle.  You can make your own ice tea by steeping tea bags in a quart-sized kettle, allowing the tea to cool, and then transferring it to a pitcher in the fridge.  Keep ice on hand and a variety of citrus fruits and cherries to add to your ice tea throughout the day. 

1) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2963518/

2) http://www.ncbi.nlm.nih.gov/pubmed/6481700

3) http://www.ncbi.nlm.nih.gov/pubmed/19151203

The Truth about Bread

If you have Candida, you probably have intense cravings for refined carbohydrates.  Refined Carbohydrates are anything with added sugar or corn syrup, and any grain that has been processed and stripped of its nutritional value.  Table sugar also makes the list, as do candy bars, granola bars, ice cream, pretzels, potato chips, canned fruit, pastries, and most cereals (1).  It is unfortunate too, that bread is also on that list, especially white bread.

White flour and rice should always be the first culprits to go when transitioning away from bread.  I will admit that I do indulge in bread from time-to-time and it has posed as one my greatest challenges.  However, I will share with you some great ways that are helping me transition away from it for good.

On my post on Breakfast, I suggested indulging in Whole Grains for Breakfast to combat carbohydrate cravings throughout the day.  Eating a bowl of brown rice, quinoa, oats, millet, buckwheat or amaranth in the morning will balance your blood sugar and reduce your sandwich cravings at lunchtime.

Another way to transition away from bread is by experimenting with different brands.  Trade your white bread for breads with labels that tout whole wheat or whole grain.  Become an avid reader of bread labels.  Look for hidden corn syrup, sugars, and white flour.  When in doubt, buy a particular brand of bread and don’t throw away the package—Google the ingredient’s list.

If your cravings are anything like mine were, than you know that even when you don’t bring bread into the house, you still crave that Subway Sandwich.  Even though Subway is definitely better for you than Mcdonald’s, intense cravings for sandwiches are going to be an issue that will need to be addressed.

The bread I found most helpful to steer clear of Subway and sandwiches is Ezekiel Bread.  It is a sprouted bread made from whole grains rather than flour, so it has more fiber, and digests slowly to prevent spikes in blood sugar (2).  Because of this, it is said to have a low glycemic index.

The Ezekiel brand offers more than just bread, marketing bagels and tortillas using the same methods.  Look for it at your local grocer or health food store in the freezer section.  I notice that it is cheaper at my local grocer.  A word of note, it is a little bit more expensive than other breads, but you will find that it may greatly reduce your breads cravings, as it did mine, and you will alternately find yourself reaching for whole grains, nuts, lentils, and beans to satisfy your carbohydrate cravings.

1)http://www.livestrong.com/article/28412-list-refined-carbs/
2)http://www.foodforlife.com/about_us/diabetic-friendly

America's Love of Fast Food

If you have health problems and you eat fast food frequently, you have identified the main problem.  In my post on Cooking, I explained how cooking whole foods was the solution to poor health brought on by America's obsession with pre-packaged meals. The same could be said for poor health brought on by America's obsession with Fast Food. Here could be some reasons why we indulge in Fast Food, and how to counter them.

Fast Food is Bad:
I'm probably stating the obvious here, but french fries, deep fat fried mystery meat, and sugary drinks cause inflammation and intense cravings. Fast food is not a good "cheat" for Candida, nor for anyone wanting to overcome any kind of disease state. With that being said, I also want to admit that in the past Mcdonalds' was one of my favorite restaurants, and there was more to the allure than the tasty deep fat fried junk.

But They offer Wifi: 
Because I am Generation Y, Mcdonalds has appealed to my Generation for a number of reasons. One is they offer free wifi. In the time before I had internet, I was almost completely reliant on Mcdonalds to check my email, pay bills, and surf. Out of obligation and respect, I always bought something, either a sugary coffee or lunch, and I paid for it with my health.

The solution to my need for internet was moving in with my IT boyfriend and enjoying his elaborate internet network at home. Some of you, however, may not have that option. So my first recommendation is to find other places with free internet. Check your college, local library, and coffee shops for wifi options. Make a habit of eating a healthy breakfast or lunch at home before you go out to any of these establishments. If you choose coffee shops, look for locally owned coffee shops. They often have healthier low-sugar coffee and tea options, fresh fruit and vegetable juices, and are more welcoming of wifi campers than chain coffee shops. If you do end up in a bind where the only place that is open is Mcdonalds, or you go there on a whim, try to keep it healthy by ordering a black coffee or sugarless tea.

And You're a News Junkie:
I have always been a news junkie, and Mcdonald's appealed to me because I could watch Fox, and sometimes CNN, depending on the location. My advice to anyone who does that is to either break down and buy cable, or to search for news on the internet. All the media outlets offer highlights, articles, and news clips on their websites for free and many others offer subscriptions to news channels at reduced rates.Unsurprisingly, youtube is also another great place to scavange news. Many gyms also offer television with subtitles, so you can catch up while you are on the eliptical.

But It's so Convenient and Cheap:
Because I am Gen Y, I am also on a budget, as is most of America. The allure of fast food is that it is obviously fast, and cheap too. You'd be surprised, however, that it is just as cheap to eat at home. If you cook plain oatmeal in a rice cooker and cut up an apple, you are paying about the same or less as you wouldfor a small fry and burger. Healthy snacks like nuts, fruit, simple salads, sandwiches, and yogurt are all convenient choices. Simple dinners like baked chicken breasts or fish and steamed vegetables are easy and quick. Set the timer on your oven to help you multi-task while you are baking meat. Heat up leftovers in a hurry, and pack food in a small cooler if you drive a lot. Carry a water bottle or tea/coffee thermos with you everywhere. If you do end up in a bind and need to eat fast food, pick places like Subway or Qdoba, or local sandwich/burrito shops that have healthier options. Order small servings and opt for sugarless tea instead of soda. Keep a calendar of how  often you hit up fast food and try to reduce the number over time. Sometimes awareness alone will help you transition away from it.

 #Sugar #Candida #Yeast

Curbing the Candy Cravings

If you are combating Candida and Sugar Addiction, chances are that chocolate candy bars, ice cream, and bakery goods are foods you crave the most. In my last post, I explained how to transition from your favorite ice cream to plain old vanilla, and then to frozen yogurt smoothies and mixing frozen yogurt with plain yogurt until you've combatted your ice cream cravings for good.

In this post, I want to give some suggestions for combating your candy bar addiction. Before I go into alternatives, I want to reiterate that anything you crave intensely is a food that is feeding your Candida and Sugar Addiction. I used to make excuses for allowing myself a container of ice cream, a bakery item, and a bag of candy bars every time I went to the grocery store, all the while "following"Candida diet plans. I didn't allow myself to realize that those items were the culprit that sent my health into a neverending downward spiral.

If you are suffering to the degree I was, you recognize that just having a bag of your favorite candybars will cause you to binge eat until the whole bag is gone. I used to chase my binge-eating episodes with whole bottles of acidophilus and 5-6 caprylic acid (antifungal) vitamins in a setting. By changing my shopping habits, I could have alleviated much of this struggle and saved tons of money in supplements.

For Candy Bar cravings, identify your favorite candy bar. For me it was Reese's Peanut Butter Cups, a candy that was my favorite in childhood. If your favorite candy was also a learned trait in childhood, let that part of your childhood go. Try to find candy you do not crave or even necessarily like and allow yourself that candy as the replacement.

Because my chocolate bar cravings revolved around Reese's and sometimes Butter Fingers and Hershey's, I started looking for alternatives. I tried Snickers, but then hit a brick wall when I began craving them. I then tried mint chocolate bars and started seeing results. You see, for me, it was a lot harder to polish off a bag of Ande's Mints, or York Peppermint Paddies. 
If I had it to do over again, I would have used Almond Joy's, a candy bar I am absolutely disgusted by, to transition out of candy.

Buy that candy you dislike the most. It may not even be a chocolate bar, any kind of candy will work. Allow yourself to binge on it in the throws of a full-blown sugar craving, the kind of craving you generally have at night. Don't anticipate the craving and buy this candy during your shopping, rather buy it when your cravings arise. Try to only buy a small bag or one bar. Chances are you will allow yourself a smaller portion of this kind of Candy because you don't like it. You'll be angry at first, I know I was, because what you are really craving is your favorite. Your mind is craving it and the yeast in your gut are craving it. Embrace this anger as a normal emotion and let it pass as you explain to yourself that you get this kind of candy, or nothing at all. Give yourself that choice.

After a few weeks or a month, you'll find that you will be less likely to break down and buy the kind of candy you don't like. You'll be more willing to withstand sugar cravings and reach for things like fruit, raw nuts, and a bowl of plain yogurt for night time snacks.

As of now, I only allow myself chocolate during a social event and maybe once a month to every two months. When I do indulge, I opt for dark chocolate that contains 80% cocoa and a lower sugar content.  I generally buy a very small bar on sale at the health food store. Chocolate has become a decadence rather than a craving, and one that is sustainable long-term. 

Finding a Palate for Plain Yogurt through Ice Cream

If you suffer from Candida, Ice Cream may be one of those foods you have trouble avoiding for a couple of reasons.  

One reason is that Ice Cream is high in Sugar and Corn Syrup, with one brand measuring 14 grams, equivalent to 1 Tablespoon of sugar, per serving size (1).  The definition of a serving size can be misleading, and it is easy to inaccurately visualize a bowl of ice cream as such.  However, if you were to measure a serving size, it would be about 1/2 of a cup, or one scoop of ice cream (2).  Because we anticipate that a serving size is more than that, we may have a habit of dishing out 3 to 4 scoops into a bowl, and then going back for seconds.  This  can easily add up to 8 Tablespoons of Sugar (about 1/2 of a cup) in your dessert alone.

A second reason Ice Cream can pose a problem for Candida sufferers is because it contains milk. Alongside Leaky Gut allergies to wheat (glutenous grains), soy, and corn, those with Candida can also be sensitive to dairy products and/or have an inability to breakdown Lactose (3).

Many Candida diets rule out all dairy products to address this potential dairy allergy, and also as a cautionary approach to the possibility of antibiotic residue that may be present in Cow's Milk (4).  For Candida, the high amounts of sugar added to ice cream, alongside possible trace amounts of antibiotics, and a potential dairy allergy is courtship for a problem food that is highly addictive.

I would recommend any Candida sufferer to try very hard to get away from Ice Cream.  To do that, like I've outlined in my previous posts, is to transition out of it. 

Take the ice cream you crave the most (Chocolate, Peanut Butter, Birthday Cake, etc), and switch it for a boring flavor like Vanilla.  Don't buy any toppings to go over it.  Be sure to only buy that flavor when cravings arise. Concentrate on only having a couple scoops at a time. If necessary, try measuring an actual serving size amount.  

The next step is to switch to frozen yogurt.  You can experiment with flavors, but try to pick a frozen yogurt that has no artificial additives and is made with milk from Cows not treated with rBST or antibiotics if possible.  A brand I used that was closest to this criteria is called Open Nature, and  is available at Safeway.

Try changing between flavors until you reach plain old boring vanilla again. You can buy bananas and Natural Peanut Butter or Almond Butter as a topping or in a smoothie.  I started out by making smoothies, and then went to toppings.  As I lost my cravings for my old peanut butter ice cream, I began mixing frozen yogurt with just plain yogurt.  After the transitional phase, I replaced frozen yogurt all together with a good quality plain yogurt. 

*A word of note for Candida Sufferers who think they may suffer from a dairy allergy: 
 If it is due to leaky gut, probiotics are necessary to heal the problem, which along with being easier to digest is why plain yogurt is a form of dairy generally allowed. It is also a great source of Calcium. However, if you find  you have side effects from eating plain yogurt, try yogurt from Goat's Milk first, and probiotic supplementation as a last option.

1) http://www.breyers.com/product/detail/113869/reeses-chocolate

2) http://nutritiondata.self.com/facts/sweets/5405/2

3) http://seattletimes.com/html/health/2014442682_candida10.html

4) http://www.nytimes.com/2011/01/26/business/26milk.html?_r=0

Going Nuts over Nuts

If you find yourself craving nut mixes, trail mixes, or peanuts, try peeking at the label.  You may find a whole list of unpronounceable additives like Maltodextrin, a wheat- and barley- derived thickener, and surprising stowaways like Corn Syrup (1,2). When you see this, you know it is time to trade your beloved snack for something less processed, even if the label touts Heart Health and Nutrition.

Discovering the difference between processed nuts and real nuts may be ambiguous at first. Like rice, any additives should be regarded as a red flag.  Buy nuts separately and look for labels that list only Almonds, or only Cashews, or only Walnuts on the ingredient list.  They are generally found hiding among the nut mixes in the same aisle. Good buzzwords to look for are Raw and Whole.  

Try to avoid peanuts; they are a common allergen and susceptible to mold.  For Candida sufferers, any kind of mold hampers the immune system and helps to establish fungal colonies (3).  The same goes for peanut butter. 

If peanuts and peanut butter are foods you crave, start by buying raw peanuts and natural peanut butter. You will know the natural kind visually because the oil has a tendency to separate from the solid, so it must be stirred. The natural kind also lists only peanuts on the label (and maybe a little bit of salt).  A great brand I used to help end my cravings is Adams.

Once you are able to combat peanut cravings, trade your peanuts in for raw Almonds, Cashews, Walnuts, Pecans, Brazil Nuts, Macademia Nuts, Pistachios, and Hazlenuts (4). They are packed full of vitamins, antioxidants, and good fats; and are a great source of healthy carbohydrates for those who have cut out refined carbohydrates.

If you continue to crave nut mixes after switching to raw nuts, try making your own.  Mix varieties together in plastic baggies for quick snacks on the go.  Add sunflower and pumpkin seeds that are raw, shelled and unsalted. Seeds, like nuts, are packed full of vitamins and antioxidants, protecting against cancer and helping to manage disease states (5). I buy my seeds from Vitamin Cottage because they have a great variety and are inexpensive.

For added flavor, try adding sweet spices (ginger, cardamom, nutmeg, cinnamon), or hot spices (chili powder, Cayenne) for a kick. Also feel free to add Salt if your diet permits. Sneak in some raisins if trail mix was a previous staple in your diet.  If you are concerned about the sugar, just rationalize that adding a few raisins will be significantly better for you than the whole processed trail mix Shabam. Slowly work them out over time for their natural 

counterparts: grapes.

Feel free to replace or combine grapes with any fruit. From my experience, rather than grabbing a cliff bar, trail mix, or a granola bar, I find that taking an Apple and a baggie of Almonds on hiking trips gives me needed energy and convenience without the cost to my health or my purse.  

      1)      http://www.fitsugar.com/What-Maltodextrin-293287

      2)      http://www.target.com/p/planters-nut-rition-energy-mixed-nuts-9-25-oz/-/A-12969551

      3)      http://www.candidamd.com/candida/exposures.html

      4)      http://www.everydayhealth.com/diet-and-nutrition/0406/why-you-should-go-nuts-for-          nuts.aspx#/slide-1  

      5)      http://www.besthealthmag.ca/eat-well/nutrition/6-super-seeds-to-eat-every-day?slide=8&rel=1