Can You Trust Food Labels? Part II

So  we learned that even though some labels say products are low fat or fat free, they make still contribute to a considerable amount of fat when the servings are added up and they may contain a lot more sugar than the full-fat versions. “Hydrogenated” oil equals trans fat no matter what the labels say. This installment of the Nutrition Files, I’ll be addressing the biggest craze since low carb: Gluten-Free

Gluten-Free



At the start of the new millennium, carbs was the nutrient everyone loved to hate. It got blamed for everything - from weight gain, acne to even cancer. If something bad happened to you, it could somehow be traced back to the bread and rice you’d been eating. Popular celebrity diets like Atkins and the Zone – made famous by celebs like Renee Zellweger & Jennifer Aniston – didn’t help to put the public’s mind at ease either. Rather, it fostered a love-hate relationship with the nutrient that has transcended time. Yes, it may not look exactly the same but our disdain for the idea of eating carbs is still clearly evident when we see the latest villain in town: gluten.  Although it’s a protein, its mainly found in wheat barley and rye – in other words, carb foods.  Gluten-free products have been on the rise. Sales of gluten-free products have increased from $4.8 billion to $6.1 billion from 2009 to 2011, jumping by 27 percent (SPINS, 2012). Yes, carb-hate is here to stay. But does gluten really deserve all this bad press? Not unless you have celiac disease or gluten sensitivity which result in diarrhea or migraines when you ingest this protein. Otherwise, its just a lot of money down the drain as gluten-free products can be quite expensive. And as with the previously mentioned label buzz words, gluten-free doesn’t always mean its going to help you lose weight or is even healthier. To compensate for the lack of gluten (it helps give processed foods its spongy and stretchy texture, as well as thicken sauces and soups), these products are usually reinforced with more calories, fat, starch and sugar to make them more appetizing. They are also lower in fibre and lack the vitamin enrichment such as iron and B vitamins that gluten containing products have. So unless gluten gives you a bad vibe, I suggest you steer clear of these products.



My Wash 'N Go Routine

So I've been doing wash 'n go for the past two months now on my newly natural tresses. It has taken me a while to get used to it because I wasn't used to seeing my hair so tamed. When I do a wash 'n go, its a lot flatter and my curl patterns, as to be expected, are more defined. It kinda reminds me of a jheri curl. Not exactly the look I was going for but that's what my hair wants to do. Who am I to fight it?

What Products do I use to achieve this style?

Step 1:
After I've washed and conditioned my hair, I use my absolute favourite (for now at least) leave-in conditioner: Cantuu Shea Butter. I work it throughout my hair and I may also use this time to detangle my hair.

Step 2:
I seal my hair in sections using coconut oil. You can find this in, not just beauty stores, but also your local supermarket. Since coconut oil can be used for a variety of purposes, you can pick up the usual coconut cooking oil. I do not endorse any particular brand. As long as its virgin coconut oil, it will do just fine.

Step 3:
I divide my hair into small section and basically just comb through the EcoStyler gel through my hair with my fingers. I go over each section by smoothing it over with the pads of my fingers. This helps to reduce frizz and keep curls intact. You will notice some white residue in your hair. You can try to remove some of the product form your hair by smoothing over small sections (to not disturb curls) and squeezing it out at the ends. What I do is give my hair a good shake and eventually it goes away as my hair dries.

Step 4:
I spay some of my Organics Roots Stimulator Olive Oil Sheen Spray just to give my hair some shine since kinky hair has the tendency to look dull. It also serves to moisturize and further seal my hair. 

And that's it! I hope for those of you who are sporting a TWA found this information along with the video useful. Remember its a learning process and it will take time to get the hang of dealing with your hair in all its natural glory. 


Until next time, xoxoxo!

Can You Trust Food Labels? (Part I)

I, like so many others, have been trying to find new ways to be healthier. That means exercising more, making healthier and cleaner food choices – cutting down on processed foods - and eating in smaller portions. To the untrained eye, though, it can be so easy to get fooled by all the gimmicks and misleading advertising that are so common in the supermarket or grocery store.  We may look out for “whole grain” or “low fat” products thinking we’re making healthy choices. We may even get carried away into thinking that we can get away with more serving because it won’t budge our waistlines. But just because something says “whole grain” or “low fat” doesn’t necessarily mean its completely harmless.  So how do I avoid these deceptive traps? Read on to find out more!

Whole Grains

Whole grains contain 25 percent more protein and 78 percent more fibre than white flour so it is definitely healthier. Manufacturers have made concerted effort to capitalize on this fact. A reported 71 percent of Americans were trying to consume more whole grains, according to the Food and Health survey in 2007. Yes, its not surprising since the number of whole grain products grew 18 percent in 2005, a drastic jump from less than 1 percent annually in 2001-2004 (Post, 2007). But with so many different products to choose from, how do you separate the real from the fake? By ensuring you read food labels carefully. Ensuring that the product you buy is labeled 100 percent whole grains rather than “made with whole grain”. That’s because while the latter may contain whole grains, it may also contain mostly refined or white flour. Another clue is that the first ingredient should state whole. The fibre content also can help differentiate from the pretenders. Genuine products usually have three to four grams per serving.

Low-Fat & Fat-Free

 More than 2,000 new low-fat or reduced fat products hit the market in 1997 (Prepared Foods). According to another survey, 88 percent of the U.S. adult population consumes low or reduced fat products. And why not? With all the hype surrounding trans fat, cholesterol and saturated fat, its no surprise products sporting these labels seem like a safe bet. But don’t be fooled. Where these products lack in amount of fat, they make up for in calories. Sometimes they contain nearly as much as the full-fat counterparts. Rule of thumb - if they say “fat-free”, they usually contain a ton load of sugar and vice versa with “sugar-free” products. So be sure to check the labels. Compare these low-fat, reduced fat and fat-free products with the full-fat version to see whether there is really much of a difference. Its also good to remember that fat is not all bad. In fact, including 30 percent of fat to your diet can actually help you lose weight. That’s because fat helps to fill you up so you eat less overall. That adds up to pounds being lost. If the counterfeit products just aren’t cutting it, all hope isn’t lost. Aim to boost your intake of monounsaturated fats such as avocado pears, sesame seeds, almonds and olive and canola oils in addition to omega-3 fatty acids found in fatty fish like salmon.



Trans Fat

Trans fat occurs when hydrogen molecules are added to a polyunsaturated fat. Though this may happen naturally in trace amounts in some foods - meat, lard and dairy products – but for the most part, it occurs in food production process when making vegetable oils. Because this form of fat is more stable, it helps to increase the shelf life of food products. But what’s good for the shelf isn’t always good for your heart. Studies show that higher intakes of these fats are linked to increased risk of heart disease and other chronic diseases (Stender and Dyerberg, 2004). But before you buy the next “trans fat free” product, you may get more than what you bargained for. “No trans fat” may actually mean 0.5g per serving. Multiply those servings and you’re getting a significant amount of trans fat in your diet. Another trick is that food companies have come up with a stable fat that can be termed trans-fat free by using fully hydrogenated oil. But scientific research reveals its true nature which shows that it lowers the good cholesterol while causing a considerable increase in blood sugar levels. So avoid the pitfalls by check the food labels. Key words to look out for are “hydrogenated” – whether fully or partially.

References:

Food & Health Survey. (2007). Consumer Attitudes toward Food, Nutrition & Health: A Trended Survey. Retrieved from http://www.foodinsight.org/Content/6/2007Survey-FINAL.pdf.

Post, Robert. (2007, November). Just Ask for Whole Grains. Kansas City, USA. Retrieved from http://wholegrainscouncil.org/newsroom/whole-grains-momentum-surges.

Stender, S., Dyerberg J. (2004). Influence of transfatty acids on health, Annuals of Nutrition & Metabolism, 48(2), 61-66. 





***DISCLAIMER***: Photographs used in this blog entry should be used as examples of common food labels. Author makes no inference with regards to the integrity of the claims made by these food labels or their companies. It is recommended to use to the guidelines mentioned in the blog to decide which products live up to their claims.

My (Natural) Hair Journey

Review: La Femme Blushes

What are they?

These are professional blushes that have been used by pro makeup artists for years. They come in high-intensity colours that are said to last for 12 hours and able to withstand harsh, hot lights and long hours. Blushes come in matte and shimmery shades as well as in a wide variety of colors (try 40 plus colours) to fit any and everyone. Whatever you’re skin tone, there’s a blush for you.

Ok, so you absolutely won’t believe this! Like seriously! You would not even be able to guess this price of one of these blushes. Cheaper than even drugstore or cheapie makeup, one La Femme blush costs USD $3.00. That’s right! These so-called MAC-quality blushes are smaller than a MAC blush but the colour pay-off makes you hardly even notice because you get so much with just a swipe.

These blushes can be purchased from Makeup Mania. You can purchase single pots or create a 6-palate or 12-palette set (like I did). You have the option of also naming your palate. When you receive the palate, it contains a paper inside with the name of your palette along with the names of the each blush. 

From top to bottom: Peach (matte), Terracotta (shimmer), Russet (shimmer), Sienna (matte), Golden Sunset (shimmer), Redwood (shimmer)

From top: Mandarin Red (shimmer), Brick Red (shimmer), Stormy Rose (matte), Magenta (matte), Bordeaux (shimmer) & Purple Passion (matte). 

Favourite colours:

Russet

Sienna

Golden Sunset

Redwood

Brick Red

Bordeaux

Understanding Food Exchange List

I often get questions from clients regarding the use of food exchange lists. Many seem to not understand how to use them in order to achieve their weight loss goals. But its really quite simple to use, once you understand that its just a matter of substitution. If you, like many others, have ever found food exchange list difficult to use or understand, please continue reading.

When using the exchange list, a particular food in a certain category of food may be switched (exchanged) or swapped with any other food item on the same list in the specified portion.

You will notice with the food exchange lists, they are grouped into basic categories such as vegetables, fruits, staple foods, meats, fat and milk. Each list contains a group of measured foods of approximately the same nutritional value – carbohydrates, fat and protein. So within each group, you’ll see how much of each food you can eat for the same amount of carbohydrate, protein and fat.

For example, according toMeal Planning for Diabetes (1994), one starch portion gives 70 calories, 15 grams of carbohydrate and 2 grams of protein. So, one thin slice of bread gives the same nutritional value as one small hot dog roll. In other words, if your diet plan states you can have three portions of starches, instead of three slices of bread, you can have two slices and one small hot dog roll.

You can swap foods within a group because they’re comparable in nutrient content and the way in which they affect your blood sugar.

More Examples:

Fruit portion: 40 calories, 10 grams of carbohydrates

1/2 grapefruit = 1/2 cup of orange juice

Meat portion: 73 calories, 7 grams protein, 5 grams fat

1 small drumstick = 2 slices chicken breast (3 1/2 cm x 7 1/2 cm)

Reference:

Zephirin, M., & Hagley, K. (1994). Meal Planning for Diabetes. Caribbean Food and Nutrition Institute.

So I did the Big Chop…

Yes. I. Did. The. Big. Chop.

When: December 16, 2012.

Where: Linstead, Jam-Rock

I woke up that morning and said today I would cut off all my relaxer. This may have seemed quite spontaneous but actually it wasn’t. I’d been contemplating the idea for months in advance though I hadn’t made a definite decision to do so. Part of me wanted to end the year with a new ‘do and attitude. The other part of me thought it sentimental and honorary to do it on the anniversary of my last relaxer (March 3, 2012). When I’d throw the idea out to well-meaning friends and family, I’d get the “Why so soon?”, “Let your hair grow out a bit more” (by then they had given up on trying to talk me out of going natural). But there were two very strong arguments against waiting. I will discuss them below:

1.       It Takes Too Damn Long to Detangle My Hair!

Saturday nights are designated for washing/conditioning/maybe deep treatment/detangling/setting. The washing/conditioning isn’t so bad. I mean all you have to do is apply and massage into your scalp and hair and rinse. Sounds easy enough, right? Yes! But then comes the detangling part. OMG! This was by far the worst part of my hair regimen. Besides the fact that I had two different hair textures dealing with, my hair was just so ridiculously prone to tangling! My old hair dresser from my teen years had told me I had fine hair and that’s why it tangled so much. Even when my hair was just relaxed, I was never one of those girls who could just take a wide-tooth comb and detangling my hair. On beach days, my hair was always knotted and crazy, no matter how hard I tried.  So my situation was just incredibly frustrating. Detangling alone would take me three hours or more with so much breakage. Needless to say, that was not how I wanted to spend my Saturday nights.

2.       I Want Short Hair!

Something about short hair reminds me of a fearless, strong and empowered woman who doesn’t need long hair or much else to feel beautiful. It’s like a small rebellion against the norms of society. A woman with short hair says, “Here I am. I’m not hiding behind anything because I know I’m beautiful and strong. Like it or love it, this is me and proud of it.” Ok, maybe short hair not so much, but short natural hair always brought those sentiments to mind: A woman wild and free from society’s dictates on “good hair” and “bad hair”. I wanted to be that woman so the idea of the big chop enticed me a lot more than long-term transitioning. It meant I wasn’t afraid to see myself in way that most people may not approve of and that I was okay with that (not being so mainstream and my short, kinky, curly, coily hair) and, most importantly, I was okay with me. Not mention, I wanted no regrets. I’ve seen so many beautiful ladies who’d taken the plunge and their journey throughout growing their hair and I also wanted to experience my hair in all its glory – from short to long. I never wanted to look back and say, “I wonder how I’d look with short, natural hair”. The idea was also very exciting to me because I had always been adventurous with my hair growing up. I used to cut Christina Aguilera side (circa 1999/2000) bangs at age 10/11. I cut my hair in a bob and bleached it myself at age 15. Coloured it every summer after that during high school (my school didn’t allow students to wear colour in their hair). With adulthood came complacency and boredom and I figured it was about time I got out of this rut.

This brings me to the day I finally did the big chop. I had in 16 inch-Brazilian body wave human hair extensions (full head). I had gotten the weave for my wedding because after nine months of agonizingly growing out my hair, there was no way I was going back to creamy crack for one day to start all over again (my wedding day was super important but really? Three hours just to detangle?). Besides, there was the honeymoon situation. Beach, sand and water are not friends with the relaxer and, worse, transitioning girl. So I put it up in a weave and thought my troubles would be a thing of the past. I was so wrong. After the salon-did ‘do wore off after the wedding, I still had pieces of my hair at the front, sides and back out and it just wouldn’t behave. It looked quite obvious I had on weave. This was not due to bad hair piece or the stylist. She had in fact done it perfectly to the style I had wanted for my W day. But my hair just seemed to pouf and frizz super easy (little did I know it was seriously heat-damaged due to the hot iron at the salon in effort to blend my natural hair with the weave). Man, and no one told me about the itching. My husband kept telling me I looked like a crack head – itching, patting. I just wanted it out. Plus, it really gave me the extra push when my super supportive hubby said he couldn’t wait to see it on me. I wanted it, he wanted it so why not?

The day we left the hotel, we went straight to hair salon in my hometown. The stylist kept asking me, “Are you sure you want to do this?” “We’ve all gone through that phase where we want natural hair. I did but there’s not much you can do with it.” She was wrong of course; the natural hair community on youtube.com had taught me that. And even thought I was getting jitters, deep down I knew it was what I wanted and I’d be super disappointed with myself if I had chickened out. I had my main support system with me recording and cheering me on so I knew it was going to be fine. I was ready to officially start my natural hair journey!

What’s Next?

Kinky Curly Coily Awesomeness!!!