What Is Ulcerative Colitis?

My beautiful sister, Mary, got diagnosed with UC over the summer.  Watching this foodie suffer from not being able to eat at all, to not being able to eat the things that I have come to learn are the best for a healthy gut (raw veggies and whole grains) has made me EXTREMELLYY frustrated and confused.  With all the research I have done, I still don’t understand this terrible disease.  So her colon gets inflamed when she eats ruffage or whatever?  So now she’s on prednisone, which is a steroid nasty thing that makes you hungry and retain water and swell up and who knows the long term side effects 10 years from now, which has basically masked her bad feelings/ symptoms and now she eats a strict diet of the worst thing for an intestine: white refined flours and sugars, overcooked to a pulp starchy vegetables, yogurt, cheese, and eggs.  NO RAW VEGETABLES the doctor said. NO WHOLE GRAINS. NO NUTS. NO SEEDS.  I have this weird spirit feeling all the time like my purpose is to know how to save her.  I tried to get her to juice cleanse with me over the summer because I was confident that would help; but it made matters seemingly worse because my parents and my sister want to listen to the doctors orders and my sister didn’t like the sound of a juice fast.

I realized there is no way for me to be a superhero.  Only she can save herself.  She is her own superhero, let this be a lesson; we are all our own superheroes.  Let us take the inspiration we can from our spirit guides and the people we meet.  I wasn’t put on this planet with this passion with a sister with UC for no reason; may she find her way soon.  And may she get off these nasty meds and omfg idk! See a (excuse my language I sware I won’t sware in 2013) FUCKING DIETITIAN OR SOMETHING!!! GAWD.

First of all click this

Ulcerative colitis

According to PubMed Health:
Inflammatory bowel disease – ulcerative colitis; IBD – ulcerative colitis

Last reviewed: October 8, 2012.

Ulcerative colitis is a type of inflammatory bowel disease (IBD) that affects the lining of the large intestine (colon) and rectum. Crohn’s disease is a related condition.

Causes, incidence, and risk factors

The cause of ulcerative colitis is unknown. People with this condition have problems with the immune system, but it is not clear whether immune problems cause this illness. Although stress and certain foods can trigger symptoms, they do not cause ulcerative colitis.

Ulcerative colitis may affect any age group, although there are peaks at ages 15 – 30 and then again at ages 50 – 70.

The disease can begin the rectal area, and may involve the entire large intestine over time. It may also start in the rectum and other parts of the large intestine at the same time.

Risk factors include a family history of ulcerative colitis, or Jewish ancestry.


The symptoms vary in severity and may start slowly or suddenly. About half of people only have mild symptoms. Others have more severe attacks that occur more often. Many factors can lead to attacks, including respiratory infections or physical stress.

Symptoms include:

Children’s growth may slow.

Other symptoms that may occur with ulcerative colitis include the following:

Signs and tests

Colonoscopy with biopsy is generally used to diagnose ulcerative colitis.

Colonoscopy is also used to screen people with ulcerative colitis for colon cancer. Ulcerative colitis increases the risk of colon cancer. If you have this condition, you should be screened with colonoscopy about 8 – 12 years after being diagnosed. You should have a follow-up colonoscopy every 1 – 2 years.

Other tests that may be done to help diagnose this condition include:


The goals of treatment are to:

  • Control the acute attacks
  • Prevent repeated attacks
  • Help the colon heal

Hospitalization is often needed for severe attacks. Your doctor may prescribe corticosteroids to reduce inflammation. You may be given nutrients through a vein (intravenous line).


Certain types of foods may worsen diarrhea and gas symptoms, especially during times of active disease. Diet suggestions include:

  • Eat small amounts of food throughout the day.
  • Drink plenty of water (drink small amounts throughout the day).
  • Avoid high-fiber foods (bran, beans, nuts, seeds, and popcorn).
  • Avoid fatty, greasy or fried foods and sauces (butter, margarine, and heavy cream).
  • Limit milk products if you are lactose intolerant. Dairy products are a good source of protein and calcium.


You may feel worried, embarrassed, or even sad or depresed about having a bowel accident. Other stressful events in your life, such as moving, or losing a job or a loved one can cause digestive problems.

Ask your doctor or nurse for tips on your to manage your stress.


Medicines that may be used to decrease the number of attacks include:

  • 5-aminosalicylates such as mesalamine or sulfazine, which can help control moderate symptoms
  • Immunomodulators such as azathioprine and 6-mercaptopurine
  • Corticosteroids (prednisone and methylprednisolone) taken by mouth during a flare-up or as a rectal suppository, foam, or enema
  • Infliximab (Remicade) or other biological treatments, if you do not respond to other medications


Surgery to remove the colon will cure ulcerative colitis and removes the threat of colon cancer. Surgery is usually recommended if you have:

  • Colitis that does not respond to complete medical therapy
  • Changes in the lining of the colon that are thought to be precancerous
  • Serious complications such as rupture (perforation) of the colon, severe bleeding (hemorrhage), or toxic megacolon

Most of the time, the entire colon, including the rectum, is removed (total proctocolectomy with ileostomy). Afterwards, you may need a surgical opening in the abdominal wall (ileostomy), or a procedure that connects the small intestine to the anus to gain more normal bowel function.

Support Groups

Social support can often help with the stress of dealing with illness, and support group members may also have useful tips for finding the best treatment and coping with the condition.

For more information, visit the Crohn’s and Colitis Foundation of America (CCFA) web site at www.ccfa.org.

Expectations (prognosis)

Symptoms are mild in about half of people with ulcerative colitis. You are less likely to respond well to medicines if your disease is more severe.

Permanent and complete control of symptoms with medications is unusual. Cure is only possible through complete removal of the large intestine.

The risk of colon cancer increases in each decade after ulcerative colitis is diagnosed.


Repeated swelling (inflammation) leads to thickening of the intestinal wall and rectum with scar tissue. Death of colon tissue or severe infection (sepsis) may occur with severe disease.

  • Ankylosing spondylitis
  • Blood clots
  • Colorectal cancer
  • Colon narrowing
  • Complications of corticosteroid therapy
  • Impaired growth and sexual development in children
  • Inflammation of the joints (arthritis)
  • Liver disease
  • Massive bleeding in the colon
  • Mouth ulcers
  • Pyoderma gangrenosum (skin ulcer)
  • Sores (lesions) in the eye
  • Tears or holes (perforation) in the colon

Calling your health care provider

Call your health care provider if:

  • You develop persistent abdominal pain, new or increased bleeding, persistent fever, or other symptoms of ulcerative colitis
  • You have ulcerative colitis and your symptoms worsen or do not improve with treatment, or new symptoms develop


Because the cause is unknown, prevention is also unknown.

Nonsteroidal anti-inflammatory drugs (NSAIDs) may make symptoms worse.

Due to the risk of colon cancer associated with ulcerative colitis, screening with colonoscopy is recommended.

The American Cancer Society recommends having your first screening:

  • 8 years after you are diagnosed with severe disease, or when most of, or the entire, large intestine is involved
  • 12 – 15 years after diagnosis when only the left side of the large intestine is involved

Have follow-up examinations every 1 – 2 years.


  1. Sands BE, Siegel CA. Crohn’s disease. In: Feldman M, Friedman LS, Brandt, LJ, eds. Sleisenger & Fordtran’s Gastrointestinal and Liver Disease. 9th ed. Philadelphia, Pa: Saunders Elsevier;2010:chap 111.
  2. Burger D, Travis S. Conventional medical management of inflammatory bowel disease. Gastroenterology. 2011 May;140(6):1827-1837.e2.
  3. Mowat C, Cole A, Windsor A, Ahmad T, Arnott I, Driscoll R, et al. Guidelines for the management of inflammatory bowel disease in adults. Gut. 2011 May;60(5):571-607.
  4. Rutgeerts P, Vermeire S, Van Assche G. Biological therapies for inflammatory bowel diseases. Gastroenterology. 2009;136(4):1182-1197.

897 Reasons why not to bring in 2013 with 13 drinks



897 Reasons why not to take 13 shots this New Year’s.


Hey, hot stuff.  All that liquid courage might seem like a necessity this time of year, but drinking 897 extra alcohol calories should not be on the top of your resolutions list.  McCormick’s vodka is 69 calories per 1 ounce serving.  So, think for a second, how many drinks were you planning on having? Let’s say 3? 69 x 3 = 207 calories. 6? 414 calories.  You know one pound = 3,500 calories.  The “minimum of 13 drinks in honor of 2013”? Yup, you guessed it, 897 calories.  And if you think these calories can be used effectively at all by the body, I don’t know how you got into Purdue.


However, they do say there are some benefits to one standard drink a day.


One standard drink:

  • 12-ounces beer
  • 8-ounces malt liquor
  • 5-ounces wine
  • 1.5 ounces or a “shot” of 80-proof distilled spirits or liquor (eg. Gin, rum, vodka, or whiskey)


Now don’t go overboard on me since I said alcohol can be considered healthy (5-ounces of red wine has some antioxidants..sure).  Alcohol is actually quite the health hazard.  It might not seem like it today, or tomorrow, or next year, but eventually, it will catch up to you.


This year, try and keep track of how much you are drinking, and be honest with yourself!  The first step to resolving a problem is realizing that you have one.


Alcohol and you liver:  The liver breaks down alcohol so it can be removed from your body.  Your liver has to go through such strenuous work to break down alcohol, that it puts a pause on other responsibilities like processing calories.  On an empty stomach, this halt of calorie processing happens within the first minute the drink has been finished.  Had the booze been accompanied by food, it would have taken a slower journey- through your blood stream- with less damage to your liver; so if you’re going to drink try not to do it on an empty stomach!

If you drink more alcohol than it can process, your liver can become severely damaged; potentially causing fatty liver disease, alcoholic hepatitis, and/or alcoholic cirrhosis.  Complications from these diseases may include:

  • Build up of abdomen fluid
  • Bleeding from veins in esophagus or stomach
  • Enlarged spleen
  • High blood pressure in liver
  • Brain disorders and coma
  • Kidney failure
  • Liver cancer


Liver cleansing foods:

•Artichokes contain antioxidant plant compounds called caffeoylquinic acids, which are used to treat hepatic (liver) disorders because they stimulate bile flow. Bile helps the body to digest fats, and efficient bile flow clears the system of potentially inflammatory substances contained in fatty foods.


•Beets are among the few edible plants that contain betalains, plant pigments that give some beets their deep red color and have powerful anti-inflammatory and fungicidal properties. Betalains promote cell structure, repair and regeneration, especially in the liver—the body’s primary detox center.


•Dill and fennel are plants rich in vitamins and anti-inflammatory chemicals. Dill contains chemicals that help with the activation of glutathione, a liver antioxidant that attaches to free radical molecules and disarms them. Fennel is rich in Vitamin C, which has antimicrobial and antioxidant properties. Fennel is also high in fiber but low in calories—an ideal cleanse food.


•Milk thistle is one of the frequently researched plants in association with promoting liver detoxification. While more scientific inquiry is needed for firm recommendations, Milk thistle contains a mixture of polyphenolic compounds (plant protectors) that assist liver cells in removing toxins from healthy blood cells.


•Onion and garlic are both members of the allium family of vegetables, which provide pungent flavors to foods. These plants contain flavonoids that stimulate the production of glutathione, one of the liver’s strongest antioxidants.  As a result, onion and garlic have powerful anti-bacterial and immune-boosting properties.

(info from the amazing Woman’s Health, get the mag, now!)


Alcohol and your skin:  Alcohol dehydrates the skin, causing redness in your cheeks and nose (caused by swollen capillaries) as well as non-chronic dandruff, eczema, or rosacea.


Alcohol and your heart:  Alcohol makes your heart work harder.  Lots of people use booze to relax, but it actually puts an extra burden on the heart, increasing the heart rate, making it difficult to exercise to your fullest extent.


Alcohol and your brain: mood, development, and sleep are all affected by alcohol.

Mood-Like any great sweet treat, it will make you feel good in the moment, but crash once the body has processed it; leading to feelings of depression, anger, and general irritability / moodiness.  Alcohol is known to be a depressant (making you DEPRESSED!) I know, how sad is that..

Development- Our brains don’t stop developing until about 25-30 years of age.  Consumption of alcohol can seriously affect decision-making ability and attention span.

Sleep– Alcohol affects the quality of your sleep.  Sleep is meant to reboot and repair the body.  With alcohol in the system, all the body is doing is attempting to process the alcohol, not only disrupting sleep quality, but also leaving the body prone to sickness.


Alcohol and your intestines:  There are a whole slew of issues that chronic alcohol abuse can cause, the most common that are seen in college are acid reflux and depletion of probiotics (good bacteria) in the intestines.  Alcohol is a diuretic (it will make you go).  And complicates the assimilation and absorption of vitamins and nutrients.


Most effective ways to avoid alcohol:

  1. Say “no thank you :-)”
  2. Bring or buy an alternative drink
  3. Give it to somebody else
  4. Pretend to take it
  5. Hold it but don’t drink it



One more thing, most alcohol is loaded with sugar and empty calories, which often show up as belly fat (the most dangerous kind).  Reveal some abs this New Year!

So.. what muscle are we working?


Next semester, I will be teaching 20/20/20 which is 20 minutes muscle conditioning, 20 minutes core, and 20 minutes cardio.  This poster I found in my friend, Emily Dunham’s new gym in Salem is a great tool for me!  I want to not just knock the socks off my participants with an amazing @$$ workout 😉 , but have them leaving knowing what the heck muscles they worked too!  I’m a little nervous about teaching, I think what I’ll do is 3 sets of about 16 reps? For various muscle conditioning exercises like squat with bicep curls, lunge with flys, chest presses, etc etc?  A lot of my favorite muscle conditioning movements incorporate core a lot, so  I was thinking more tabata style for the core section with only 3 sets, 20 seconds of say mountain climbers or walking plank, with 10 seconds rest, 3 times.  And then for cardio (which will be half accomplished by the core section) will be fully accomplished by a little more tabata-esque (like say high knees) and 3-4 of my most endurance enveloping dance mania routines!

The way 20/20/20 was set up before is cardio first and core last, but I have read that when muscles are fatigued first, more calories will be burned doing cardio after a muscle conditioning session!  Hope my spin on things works out!

Functional Foods


In food science 205 fall semester 2012, we had to do a functional foods project.  It was by far the best lab of the year!!  I found the assignment a piece of cake (haha or a piece of bread you could say) simply because, well, ya know, everything I make is way more nutritionally functional than any other animal product laden recipe!!  I decided to use the vegan banana bread recipe my lovely mother had recently sent me.  Shoulda made some impressive living raw spirulina something I know right.. haha oh well.. Here was my write up:

TITLE: Development of banana bread for heart health

HYPOTHESIS: Replacement of flaxseed meal (ground flax seed) for flour variables will provide fatty acids associated with heart health with little to no impact to color, flavor, or customer acceptance of banana bread.


Control: Whole Wheat Banana Bread (1/3 C whole wheat flour + 1/3 C all purpose flour)
Variable 1: Replace whole-wheat flour with ground flax seed
Variable 2: Replace all-purpose flour with ground flax seed



In comparing the whole-wheat banana bread with banana bread with ground flax replacement for the different types of flour used, the taste and mouth feel will be evaluated.  Whether or not flaxseed meal can mimic the consistency and flavor of flour in this recipe will be determined.

  • To formulate a new banana bread with more omega 3 fatty acids
  • To mimic the consistency and mouth feel of control with replacement ingredients
  • To add a variety of phytonutrients with replacement ingredients
  • To evaluate mouth feel, flavor, and texture on a 9 point hedonic scale
  • To determine the similarity of the breads with a triangle test



Very Ripe Bananas (mashed)- 2 cups (16 ounces, 4 to 5 bananas)

Vegetable oil- ½ cups (3 ½ ounces)

Sugar- 1 cups (8 ounces)

ENER-G Egg Replacer- 3 teaspoons

Soy Milk- 3 tablespoons (1½ ounces)

Vanilla Extract- 1 teaspoons

King Arthur Flour Whole Wheat Flour- 2/3 cup (3 2/3 ounces)

King Arthur Flour Unbleached All-Purpose Flour- 2/3 cups (4 1/6 ounces)

Ground Flax Seed- 2/3 cup (5 ounces)

Baking Soda- 1 teaspoons

Baking Powder- ½ teaspoons

Salt- ½ teaspoons

Chopped Walnuts- ½ cup (4 ounces)

Ground Cinnamon- 1 teaspoons


Some call flax one of the most powerful plant foods on the planet.  There is evidence that it may help reduce risk of heart diease, cancer, stroke, and diabetes.  For such a tiny seed, that is quite awesome!  Although there are many positive health components that come with consuming flax, it owes its healthy reputation primarily to three ingredients; omega-3 essential fatty acids, lignanas, and fiber.  Omega-3 essential fatty acids are “good” fats that have been shown to have heart healthy-effects.  Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.  Lignans have both plant estrogen and antioxidant qualities.  Lignanas may help protect cancer by blocking enzymes that are involved in hormone metabolism and by interfering with the growth and spread of tumor cells.  Flaxseed contains 75-800 times more lignans than other plant foods.  As far as adding fiber to the diet, flaxseed contains both the soluble and insoluble types of fiber.

According to the peer reviewed article, “Effect of Consumption of Ground Whole seed Flax on Human Blood Traits”, “Flaxseed contains at least components that are of health interest: soluble fibers or mucilage; high amounts of ALA; and the plant lignin secoisolariciresinol diglucosid.”  This proves that flax seed is a functional food and addition of it into a recipe would certainly increase the disease prevention ability of the product.  The article goes on to say, “consumption of flax may be helpful in reducing cholesterol and triglyceride concentration in human beings.”  These two factors have a correlation with heart disease and cancers.  Therefore, I chose replacement of whole-wheat flour with flax as my first variable.  This is increasing the amount of omega 3 (ALA) fatty acids, which are being recommended for increased consumption for heart health.

Dr. Charles Santerre, Ph.D. suggested to the entire nutrition 205 lecture to take fish oil supplements.  Reason being, the omega-3 fatty acids as well as DHA that is bioavailable to the body is very high in fish oil and studies have shown that these fats have tremendous heart health benefits.  One source of omega-3 fatty acids that could be easily accessed and incorporated into a recipe with minimal change to palatability is flax seeds. Flax seeds are high in fiber, omega-3 fatty acids, lignans, phytochemicals and antioxidants.  These factors make flax a functional food; they show that flax helps decrease the risk of diseases like heart disease and even cancer.  Heart disease is caused by high cholesterol and high levels of saturated fats and healthy omega-3 fatty acids as well as a diet high in fiber has been shown to lower LDL cholesterol and replace bad fat with good fat.  According to Mario G. Ferruzzi, in terms of cancer, one possible cause of cancer is free radicals, which are taken up by antioxidants in plant foods like fruits and vegetables.  Flax seeds also contain these antioxidants necessary for up taking free radicals thus reducing cancer risk.  Also, Mario G. Ferruzzi went over a slide in his presentation titling, “Omega-3 fatty acid benefits heart benefits on statins”.  Therefore, the components of flax seeds (omega-3s, fiber, and antioxidants), make it a functional food.

According to eatright.org the American Academy of Nutrition and Dietetics website, “Heart disease is the leading cause of death in America. One in three adults have some form of heart/cardiovascular disease. Many of these deaths and risk factors are preventable, and food choices have a big impact on your heart’s health, even if you have other risk factors. ” According to the peer reviewed article, “Cardiovascular risk reduction and dietary compliance with a home-delivered diet and lifestyle modification program” by, Joi Augustin Gleason, MS, RD; Kathy Lundburg Bourdet, RD; Karin Koehn, MS, RD; Sanjay Holay, MS; Ernst J. Schaefer, MD, “Decreasing intake of saturated fat and cholesterol to lower blood cholesterol levels has been effective in metabolic studies.”

Also, the Academy of Nutrition and Dietetics’ dietary recommendations for a heart healthy diet states, “To lower your risk of heart disease, your diet should be:

  • High in omega-3 fatty acids. Foods high in omega-3s include fish and olive oil.
  • High in fiber, whole grains, fruits and vegetables. A diet rich in these elements helps lower LDL cholesterol as well as provides nutrients that may help protect against heart disease.”

    So, this banana bread is being tested to improve it’s functionality to improve heart health by testing to see if we can increase the amount of whole grains (whole wheat flour) and increase the amount of omega-3 fatty acids (flaxseed meal).





Formula: Whole Wheat Banana Bread

(149 1/3 grams) 2/3 cups (5 1/3 ounces, 1 1/3 to 1 2/3) very ripe bananas, mashed

(33 grams) 1/6 cup (1 1/6 ounces) vegetable oil

(66 grams) 1/3 cup (2 1/3 ounces) sugar

1 teaspoons ENER-G egg replacer plus 1 1/3 tablespoons warm water mixed

(14 1/3 grams) 1 tablespoons (½ ounces) nondairy milk (coconut, soy, or rice milk)

1/3 teaspoon vanilla extract

(37 2/3 grams) 1/3 cup (1 1/3 ounces) King Arthur Whole-Wheat Flour

(42 2/3 grams) 1/3 cup (1 ½ ounces) King Arthur Unbleached All-Purpose Flour

1/3 teaspoon baking soda

1/6 teaspoon baking powder

1/6 teaspoon salt

(19 grams) 1/6 cup (2/3 ounces) chopped walnuts

(8 2/3 grams) 2/3 tablespoons (7/24 ounces) sugar (repeated to sprinkle on top)

1/3 teaspoon ground cinnamon


Preheat oven to 350°F.  Grease and flour a 3 x 1 2/3 inch loaf pan

In a large bowl, mash the bananas. Add oil, sugar, ENER-G egg replacer and water mix, milk, and vanilla and stir to combine.

Mix in the flours, baking soda, baking powder, salt, and chopped walnuts.  Scrape the bottom and sides of the bowl to thoroughly combine the ingredients.

Transfer the batter into the prepared pan.  Mix together the sugar and cinnamon and sprinkle over the batter.

Bake in preheated oven for about 20 minutes, until a tester inserted into the center comes out clean.  Cool in the pan for 3 1/3 minutes, then tip out of the pan and transfer to a rack to cool completely.

Yield: 1/3 loaf, 5 1/3 slices

Variable 1

Formula: Flaxseed Banana Bread

(149 1/3 grams) 2/3 cups (5 1/3 ounces, 1 1/3 to 1 2/3) very ripe bananas, mashed

(33 grams) 1/6 cup (1 1/6 ounces) vegetable oil

(66 grams) 1/3 cup (2 1/3 ounces) sugar

1 teaspoons ENER-G egg replacer plus 1 1/3 tablespoons warm water mixed

(14 1/3 grams) 1 tablespoons (½ ounces) nondairy milk (coconut, soy, or rice milk)

1/3 teaspoon vanilla extract

(37 2/3 grams) 1/3 cup (1 1/3 ounces) Ground Flaxseed (Flaxseed Meal)

(42 2/3 grams) 1/3 cup (1 ½ ounces) King Arthur Unbleached All-Purpose Flour

1/3 teaspoon baking soda

1/6 teaspoon baking powder

1/6 teaspoon salt

(19 grams) 1/6 cup (2/3 ounces) chopped walnuts

(8 2/3 grams) 2/3 tablespoons (7/24 ounces) sugar

1/3 teaspoon ground cinnamon


Preheat oven to 350°F.  Grease and flour a 3 x 1 2/3 inch loaf pan

In a large bowl, mash the bananas. Add oil, sugar, ENER-G egg replacer and water mix, milk, and vanilla and stir to combine.

Mix in the flour, flaxseed meal (ground flax seed), baking soda, baking powder, salt, and chopped walnuts.  Scrape the bottom and sides of the bowl to thoroughly combine the ingredients.

Transfer the batter into the prepared pan.  Mix together the sugar and cinnamon and sprinkle over the batter.

Bake in preheated oven for about 20 minutes, until a tester inserted into the center comes out clean.  Cool in the pan for 3 1/3 minutes, then tip out of the pan and transfer to a rack to cool completely.

Yield: 1/3 loaf, 5 1/3 slices

Replace whole-wheat flour with ground flax seed (same measurements)

Variable 2

Formula: Whole-Wheat Flaxseed Banana Bread

(149 1/3 grams) 2/3 cups (5 1/3 ounces, 1 1/3 to 1 2/3) very ripe bananas, mashed

(33 grams) 1/6 cup (1 1/6 ounces) vegetable oil

(66 grams) 1/3 cup (2 1/3 ounces) sugar

1 teaspoons ENER-G egg replacer plus 1 1/3 tablespoons warm water mixed

(14 1/3 grams) 1 tablespoons (½ ounces) nondairy milk (coconut, soy, or rice milk)

1/3 teaspoon vanilla extract

(37 2/3 grams) 1/3 cup (1 1/3 ounces) King Arthur Whole Wheat Flour

(42 2/3 grams) 1/3 cup (1 ½ ounces) Ground Flaxseed (Flaxseed Meal)

1/3 teaspoon baking soda

1/6 teaspoon baking powder

1/6 teaspoon salt

(19 grams) 1/6 cup (2/3 ounces) chopped walnuts

(8 2/3 grams) 2/3 tablespoons (7/24 ounces) sugar

1/3 teaspoon ground cinnamon


Preheat oven to 350°F.  Grease and flour a 3 x 1 2/3 inch loaf pan

In a large bowl, mash the bananas. Add oil, sugar, ENER-G egg replacer and water mix, milk, and vanilla and stir to combine.

Mix in the whole-wheat flour, flaxseed meal (ground flax), baking soda, baking powder, salt, and chopped walnuts.  Scrape the bottom and sides of the bowl to thoroughly combine the ingredients.

Transfer the batter into the prepared pan.  Mix together the sugar and cinnamon and sprinkle over the batter.

Bake in preheated oven for about 20 minutes, until a tester inserted into the center comes out clean.  Cool in the pan for 3 1/3 minutes, then tip out of the pan and transfer to a rack to cool completely.

Yield: 1/3 loaf, 5 1/3 slices


Replace all-purpose flour with ground flax seed (same measurements)


Experiment 1

A trio test where panelists are given a standard (the control) and a sample (variable 1) and another standard (the control)

Experiment 2

A trio test where panelists are given a standard (the control) and a sample (variable 2) and another standard (the control)

Experiment 3

A preference test; the panelists will taste each variable, the control, variable 1 and variable 2, and they will rank the samples on a 1-9 hedonic scale evaluating texture and taste; 1 being dense and hard, and 9 being light and soft; 1 being unfavorably tasting, and 9 being favorably tasting.



Bhardwaj H, Hamama A, Narina S, Parry J. (2012).  Effect of Consumption of Ground Wholeseed Flax on Human Blood Traits. Journal of Agricultural Science 4:106-111

Gleason, JA, Bourdet KL, Koehn K, Holay SY, Schaefer EJ. Cardiovascular Risk Reduction and Dietary Compliance with a Home-Delivered Diet and Lifestyle Modification Program.  J Am Diet Assoc. 2002;102:1445-51

Health Benefits of Flax Seeds.



Academy of Nutrition and Dietetics The World’s Largest Organization of Food and Nutrition Professionals



Rosenburg, Irwin H., MD, and David A. Fryxell, eds. Cholesterol-Lowering Foods Boost Benefits of Cutting Saturated Fat. JAMA 2011; 306: 831-839




Homemade Soup, Fresh-baked Bread


Column, Elaine Magee, MPH, RDWebMD Expert. Flaxseed Health Benefits, Food Sources, Recipes, and Tips for Using It



Ferruzzi, Mario G. Functional Foods and Bioactive Food Ingredients. 12 Sept. 2012.

And here’s a little more info on functional foods for ye:


Functional Foods are foods that provide more than basic nutrition.  They have bioactive food components that can potentially enhance health when eaten on a regular basis as part of a varied diet.  The simplest examples of functional foods are fruits and vegetables.  These offer life essential vitamins and minerals, but also contain an array of phytochemiclas (plant chemicals) that may fight certain diseases.

An important point to remember is that all the nutrients and healthy components in food work best together, or synergistically.  Research indicates that isolated healthy food components aded to fortified bars, drinks, or supplements may not present the same disease prevention benefits as a natural whole foods diet consumed over time.


Antioxidant Vitamins

Vitamin C, Vitamin E, and Beta-Carotene- Antioxidants protect the cells in our body from damage by free-rdical compounds.  Regular intake of antioxidant-rich foods has the potential to ward off a variety of diseases; specifically it can reduce cancer risk and support healthy cardiovascular function.

B-Vitamins: Folate, Vitamin B-6, and Vitamin B-12– These three B-vitamins work together to maintain vascular function and health by keeping levels of the amino acid homocysteine under control.  High blood levels of homocysteine are a marker for vascular disease risk.  Low intake of any one of these three vitamins may increase risk for heart disease and stroke.  Available in a variety of foods.  B-vitamins are also essential for energy metabolism where they help break down carbohydrate into glucose.  Many energy drinks have added B-vitamins; however, research suggests persons who consume a reasonable diet, and are not vitamin deficient, will not see improved exercise performance by using vitamin fortified drinks.

Many foods are excellent sources of folate—fruits and vegetables, whole grains, beans, breakfast cereals, and fortified grains and grain products. It’s best to avoid foods that are highly fortified with folic acid.

Sources of vitamin B6 include fortified cereals, beans, poultry, fish, and some vegetables and fruits, especially dark leafy greens, papayas, oranges, and cantaloupe.

B12 is the most problematic vitamin to obtain from food sources for vegetarians who consume a strictly vegan diet. Vegetarians who eat eggs or dairy products should be able to obtain an adequate amount of B12 from their diet because both of those animal-based foods include vitamin B12. Vegans will either need to take a vegan-friendly B12 supplement or carefully monitor their intake of fortified cereals, soy milk or meat substitutes to ensure they are receiving an adequate amount of B12.


Calcium– Clinical trials show calcium-rich foods can lower risk for osteoporosis.  More recently calcium intake from low-fat dairy has been linked to improve weight-loss for dieters, but the evidence here is still highly debated by scientists.

Potassium- Potassium plays a role in regulating blood pressure.  A study called the Dietary Approaches to Stop Hypertension (DASH) found a low-fat, low salt diet containing potassium-rich fruits and vegetables helped lower blood pressure.

Selenium- Several studies associate selenium with anti-cancer activity, including evidence for skin, prostate, colorectal, and esophageal cancers.  However, researchers advise more selenium is not always better and high-dose supplements could have negative effects.  Best is to regularly include selenium-rich foods in your diet, such as nuts, fish, poultry, and whole grains.

Omega-3 fatty acids

DHA/EPA and ALA- These acronyms pertain to two different types of omega-3 fatty acids.  DHA and EPA are found in animal sources and are the most easily used omega-3 fats for our body.  ALA is found in plant sources and our body must convert it to EPA and DHA.  Omega-3 fats are shown to reduce heart disease risk, and help maintain mental and visual function.  The average American diet is low in omega-3 rich foods.  To get enough, incorporate into your diet good sources such as cold water fish, walnuts, ground flax, and omega-3 fortified eggs.  (Other sources include hemp and chia seeds).  Research indicates six ounces of fatty cold-water fish per week can reduce heart disease risk.

Probiotics and prebiotics

Probiotics- Lactobacilli and Bifidobacteria Probiotics are the healthful bacteria that reside in our intestinal tract.  Natural food sources are mainly fermented dairy like yogurt and kefir, kombucha, and miso.  Human population research suggests diet rich in fermented foods may lower cholesterol and cancer risk.  Clinical trials show probiotics maintain gut function and health by preventing overgrowth of harmful intestinal bacteria.  Because good immunity depends on a healthy gut, probiotics also aid our immune defenses.

PrebioticsInulin, Polydextrose, and Fructo- oligosaccharides (FOS)- Prebiotics are carbohydrates in food that our body cannot digest or absorb.  Food sources include whole grains, some fruits, onions, garlic, leeks, honey, and fortified foods and beverages.  As they pass through our digestive tract probiotics feed on them.  Therefore, prebiotics are the food that keeps beneficial probiotic populations adequate and healthy.  This in turn may improve


Fiber is only found in plants, but more and more foods are being fortified with what scientists call “functional fibers” such as maltodextrins, polydextrose, beta glucans, inulin, and cellulose.  These isolated fiber components may not confer all the same benefits of total or complete fiber from natural whole foods.  Some benefits of fiber-rich diets include reduced risk of heart disease and cancer, and maintenance of a heathy digestive tract and blood glucose levels.  Clinical trials show that soluble fiber rich in beta glucans and found in foods like oats and barley lowers cholesterol by binding it in the intestine.

Soy Protein

Soy protein found in natural soy foods is shown in clinical trials to reduce cholesterol and risk of heart disease.  Because soy has other healthy components like isoflavones and lignanas, it’s advisable to include whole soy foods in your diet over foods supplemented with soy protein.  These other soy components my contribute to bone health and immune function, as well as menopausal health for women.


Phytosterols are plant compounds that lower cholesterol by trapping it in the gut.  An increasing number of foods are being fortified with phytosterols; examples include margarines, yogurt, orange juice, and rice milk.  Natural sources include corn, soy, and wheat.  However; for persons who need to lower their cholesterol and want a safe, more natural alternative to drugs, the phytosterol levels found in fortified foods may be more effective than those attainable from natural sources.

Specific Phytochemicals

Carotenoids- Leafy green vegetables, corn, eggs, and citrus are sources of a lutein and zeaxanthin carotenoids.  These have key roles in maintaining healthy vision.  Tomatoes, canned tomato products, and watermelon are sources of lycopene- a carotenoid that maintains prostate health.

Flavonoids- Compounds from this large group of phytochemiclas are found in a variety of foods and their potential health benefits are numerous.  Potential benefits include: overall disease protection from enhanced cellular antioxidant defenses; roles in heart and urinary tract health; and maintenance of brain function.

Isothiocyanates Cruciferous vegetables like cauliflower; broccoli, cabbage, collards, kale, and Brussel sprouts are rich in these phytochemicals.  Animal studies and human population research show isothiocyanates fight cancer and enhance our bodies’ natural antioxidant defenses and detoxification systems.

Sulfides and Thiols- Pungent vegetables like onions, garlic, leaks, and scallions are rich in these phytochemicals.  Potential health benefits include enhanced detoxification of undesirable compounds, cancer fighting, and maintenance of heart health and immune function.

Yogurt vs. Milk Dairy?

Through all I have learned so far about nutrition is that there is no perfect diet and everything is toxic to some extent. “The dose makes the poison” ; even organic vegetables have acids that could be potentially harmful if you overdo it.
Cliche but still the best advice I can give, everything in moderation!
I have been concerned about not having an answer to your question, at the Brattleboro food co-op in Vermont where this Greek yogurt specialist lady just explained to me; I learned that yogurt doesn’t bother lactose intolerant people because the good bacteria, the probiotics, counteract/ eat the lactose that causes humans to be sick.  Not only do these probiotics get rid of tummy troubling lactose, but they create healthy gut flora and good bacteria in the digestive tract.
Now granted this lady’s job is to make this yogurt sound appealing to me..but from what I have read in the past and the way it makes my body feel makes sense to me!
My suggestion: just be sure to purchase organic of course, but the original flavor or unflavored greek yogurt and add your own fruit and honey/ natural sweetener.  The flavored varieties have so much added sugar, flavor, and preservative that would make the yogurt unhealthy.

Endurance Exercise – Western Diet = Better Sex



Exercise + Performance

There’s a reason you feel like Joe Stud when you’re working out. Your libido’s booming, your brain’s releasing endorphins, blood’s pumping… we’re all diggin’ it. That’s because total blood volume increases with regular endurance exercise. This allows the body to provide more blood to the working muscles (genitals) during endurance activities (sex).

How to train for endurance? Reach your VT2 using the “talk test.” To endurance train, the exerciser must reach VT2, the second ventilator threshold, also called respiratory compensation threshold (RCT). Any exercises that will get you “out of breath” like running, going to a GroupX class and playing basketball, are building up your endurance. “As long as the exerciser can speak comfortably, he or she is almost always below VT1.”

VT1: first ventilator threshold, representing the hyperventilation relative to VO2 (VO2 is when oxygen consumption is measured at maximal levels of exertion; maximal aerobic capacity, or VO2max; represented as milliliters of oxygen consumed per kilogram of body weight per minute (mL/kg/min).) So get talkin’!

Diet and the Orgasm

According to professional doctorate documentary, Forks Over Knives, “Inside the penis you have the highest per cross-sectional area of endothelial cells- these endothelial cells are what are responsible for the initiation of increased blood flow to create an erection. When you start eating this typical western diet which slaughters the endothelial cells, our blood flow is no longer like going over Teflon, it’s like going over Velcro.” (Teflon= plant-based person’s arteries, Velcro= typical western diet person’s arteries)’

Western pattern diet: also called Western dietary pattern or the meat-sweet diet, is a dietary habit characterized by high intakes of red meat, sugary desserts, high-fat foods and refined grains. It also typically contains high-fat dairy products, high sugar drinks, and higher intakes of processed meat.)

So, fellas, shouldn’t you be worried that this unhealthy lifestyle is also blocking the flow of blood to your main vein? I mean, when was the last time your woman passed out from multiple orgasm exhaustion (MOE)??

And ladies, you know we have exactly the same blood flow as guys, right? Just on a much smaller scale.

I just think it’s funny how guys associate being manly with eating meat- “I am a man’s man, I eat meat, and I am a badass”- what they don’t understand is that the first artery that goes is the artery to the penis. More than 30 million men in the U.S. suffer from erectile dysfunction (ED), and ED is the first indicator of cardio vascular disease. These men that think they are so manly are actually becoming incompetent.

According to the Academy of Nutrition and Dietetics, a heart healthy diet is:

  • High in fiber, vegetables, whole grains and fruits. A diet rich in these elements helps lower LDL cholesterol as well as provides nutrients that may help protect against heart disease.
  • Low in saturated and trans fats. Saturated fats are found in meat, dairy products, baked goods, and deep-fried and processed foods. Trans fats are found in fried and processed foods. Both types of fat raise your LDL, or “bad” cholesterol level.

So maybe try the McChicken(saturated fat: 3 grams; cholesterol: 35mg) instead of the BigMac, (saturated fat: 10 grams; cholesterol: 75mg). Also, foods that have been steamed, boiled or grilled tend to have less harmful fats and cholesterol than foods that have been made crispy or fried. Maybe even one meatless meal a week, or go for meatless Monday? And when that meathead calls you a wimp, be pleasant.  His incompetent equipment won’t be able to handle anything out of the missionary.

10 ways to avoid the inevitable college weight gain


Freshman 15; myth or reality?  The 15 pound bit, myth. Gaining weight; that’s a reality.  According to the registered dietitian on campus, Annie Mahon, Ph.D., M.S., R.D. on average college students gain 4-6 pounds each year; not just freshman year- each year in college!  Follow these tips to stay slim every semester!

  1. Exercise– You think going to class is important, right?  Well, so too should be an exercise regime.  It doesn’t have to be a huge ordeal; a 10-minute workout is worth it!  Studies show thatmorning exercisers are not only the most consistent with their routine, but are also more alert throughout the day.  Try setting that alarm a half hour earlier and go for a 20-minute jog before class!  Only got a minute? Hit that plank!  My secret is a 2-minute wall-sit while I brush my teeth!
  2. Portion Control– With a buffet style, it can be difficult to determine how much is enough.  Shoot for half your plate fruits and veggies, one-fourth protein, and one-fourth whole grains.  With this in mind, you will certainly succeed in the perfect portion.
  3. Chew your food– Slow down!  It takes 20 minutes for neurotransmitters to realize fullness.  The average person only chews about five times before they swallow.  Try counting the chews in each bite and aim for 30 to 50 times!  It helps if you put your fork down between bites.
  4. Make a bored list– What are your top five quick fun things you can do when you’re bored? My list includes: call friends/ family, do yoga, paint nails, read a magazine, pinterest, play violin, stretch, the list goes on.  With food available 24/7 it is very easy to eat out of boredom.  Wanting a distraction, procrastination, escaping feelings of frustration.  Think of something comforting and satisfying that you like to do besides eat!
  5. Plan ahead- Skipping meals is a setup to overeat on subpar choices.  Eat every three to four hours.  This is how long it should take to digest food.  If I eat breakfast at 8 and lunch at 12, I plan for a small snack of carrots and hummus at 3:30 to hold me over for my next meal at 5:30.  Packing healthy snacks and planning ahead is key to keeping that metabolism going and staying focused, alert and satisfied throughout the day.  When I fall off the wagon, it helps me to write down a schedule the night before what I will eat the next day and what time I will be eating those foods.  The little food schedule ensures a stress-free day with good food choices and portions!  And yes, of course I plan for a little dessert!
  6. Portion out Snacks– Have you ever had a giant box of Cheez-its next to you while you’re studying? When you started studying, the box was full and then all of a sudden it’s empty!  If you don’t register what you’re putting in your mouth, you simply won’t realize how much you are eating!  If you are going to study and eat at the same time, take a plastic bag and pour out a serving of Cheez-its and put that box away!  It might be a good idea to portion out bags like this immediately after purchasing snacks in bulk for convenient, quick access.
  7. Late-night decisions! Is it bad to eat late at night?  Annie Mahon, our R.D, says no- time of day does not matter.  In fact I mentioned earlier to eat every three to four hours.  So, if I eat dinner at 5:30, chances are I will get hungry again around 9.  The only problem with late-night eating is the choices we make.  Even I, the veggie nut, am not about to go grab a salad for my midnight snack.  With late-night eating, weigh your options before you indulge, and keep the portions on the skimpy side!
  8. Friends are like friends– meaning; you are similar to those you surround yourself with.  So, when it comes to ordering in and overeating, if everyone’s doing it, chances are so will you!  Set a good example.  We’re all in this together.  Notice the peer pressure with indulgence and the satisfaction others get from you eating something with them.  If you’re hungry, eat; if you’re not, don’t!
  9. Make sleep a priority– after an all-nighter, the thought of exercising is a joke, and I cannot get full the next day! Ever feel similarly?  This is your body making up for the lack of energy.  Cravings in this state are usually along the lines of candy and ice cream- anything processed, high sugar, and high fat to get an instant energy fix.  So hard to resist and such an easy trap to fall into.  Next time you feel this way, drink some water and go to bed!!
  10. Limit high calorie drinks- those huge Den pops are so high calorie and honestly, there is nothing in soda that is good for you.  It will make you hungrier, make your blood sugar spike, making you crazy and give you acne and, please, just, no…  Don’t get me started on alcohol… !!!