Heartburn Central

Healing The Heart Antagonist Naturally

Once upon a time, finding your way into a woman’s heart meant smothering her with kisses, diamonds and buying her one hell of a Dirty Martini. Nowadays, it’s through her stomach. Show us the chef that lies within, and we’re leaving a box of tampons in your medicine cabinet and writing your last name all over our stationary. Unfortunately, with Julia Childs syndrome comes some nasty heartburn. Woo Wee! Call 9-1-1.  Now, I know why they call it Hell’s Kitchen …

Did you know heartburn affects an estimated 20-percent of people at least once a week? Regular or constant heartburn is a common symptom of Gastroesophageal Reflux Disease.  The acid contents of the stomach rise up into your esophagus, which can irritate the lining and cause major discomfort. Symptoms include: heartburn, chest pain (especially lying down), sour taste in mouth, hoarseness, sore throat and regurgitation of foods or liquids. Don’t kill the messenger.

What exactly causes this unwanted visitor? Oh, boy, have we got a list for you …

Foods: Citrus fruits, chocolate, tomatoes, raw onions, garlic, vinegar, fatty foods, spicy foods, coffee, carbonated drinks, alcohol. What do all these have in common? Ding, ding, ding! Heartburn central.

Stress: A survey conducted by the National Heartburn Alliance revealed that 58-percent of frequent heartburn sufferers identify a hectic lifestyle as a factor that contributes to their heartburn. 52-percent say work-related stress makes symptoms worse. All work and no play makes Susie one an unhealthy bitch.

Smoking: Nicotine can weaken the muscle at the end of the esophagus that closes off the pipe and prevents the acidic stomach contents from entering. I thought we told you … smoking is so 80s.

Excess Weight: Excess abdominal fat can press against the stomach, forcing acids up into the esophagus. Time to start working on your fitness.

Tips for Knocking The Symptoms

1. Don’t go to bed right after eating. Wait about two to three hours. You shouldn’t be eating so late anyways …

2. Eat smaller portion sizes and slow down while eating. It takes your body a full 20 minutes to digest and realize it’s full. Isn’t that reason enough?

3. Drink Chamomile Tea and Marshmallow Root Tea. Chamomile Tea helps neutralize stomach acid and is a stress reliever. MRT doesn’t only sound cool, but it aids in proper digestion and acts as a buffer to stop heartburn.

4. Fresh Ginger. Ginger is one of the oldest remedies for heartburn.  It is a natural aid for the gastrointestinal tract, while acting as a deterrent against inflammation and nausea.  Think ginger tea from tea bags, fresh ginger, powdered form and  ginger candy (Try Ginger Chews from Ginger People).

5. Turmeric. Sprinkle the spice in your food or opt for the capsulate form between meals. Helps stimulate digestion and prevents acid build-up.

6. Yellow Fruits. Fresh Papaya or Pineapple (and Papaya Tablets) also aid in proper digestion.

7. Chewable DGL (Deglycyrrhizinated Licorice). Puts out the fire of heartburn and stomach and intestinal ulcers.  Supports a healthy digestive system, soothing relief of the stomach lining and intestinal tract.  May decrease inflammation, in some cases.

8. Aloe Vera Juice. Used to soothe an irritated esophagus.  Only buy the juice specifically for internal use, not from the plant directly.

9. Eat more fiber.  Fiber isn’t only good for shedding pounds, but it will keep your digestive tract moving.

If only we had a cure for heartbreak …

- Kim

BREAST FOR SUCCESS- Week 2

Celebrity Nutritionist Jackie Keller Paves The Road for the Next Seven Days Toward Better Breast Health

Breast Cancer Awareness Month is in full swing, and the pink brigade is taking no prisoners. Have you joined the cause yet? One way to jump on the bandwagon: simply protect yourself from the risks of breast cancer. After all, it’s just one less woman to worry about.

For the second week and running, Celebrity Nutrition Expert and former American Cancer Society board member, Jackie Keller, is sharing seven tips on eating our way to better breast health – that’s one tip for each day of the week (Duh!). Keller tells us how working some simple ingredients and foods into our overall diets could mean the world of difference. Okay, lets cut to the chase … Drum roll, please.

Day 8: Season with turmeric, a member of the ginger family.  Turmeric is rumored to wear medicinal properties because it inhibits production of the inflammation-related enzyme cyclooxygenase 2 (COX-2) – a culprit found at abnormally high levels in certain inflammatory diseases and cancers.

Day 9: Though a bit unusual, try adding turnips to a vegetable soup. We’re not asking you to jump off a bridge … it’s turnips for heaven’s sake. Turnips are said to contain glucose molaes, which in English, stands for a cancer-fighting compound.

Day 10: Be conscious of the cooking oils you use. Extra Virgin Olive Oil and Canola Oil are great sources of monounsaturated fats that have been linked to preventing breast cancer.

Day 11: Anybody up for some tea and crumpets? On second thought … Scratch the crumpets, healthy one. According to the July 2001 issue of the Journal of Cellular Biochemistry, the polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer.

Day 12: Pull out the avocados!  Rich in glutathione, avocados are a powerful antioxidant that attack free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas, and are a good source of beta-carotene.

Day 13: Carrots aren’t just good for your eyesight. They contain tons o’ Vitamin A (which the body converts to beta-carotene), and may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast.

Day 14: Spice it up, senorita. Chili peppers and jalapenos contain a chemical called capsaicin – a potential neutralizer for certain cancer-causing substances (nitrosamines). The hot stuff may also help prevent against cancers of the stomach. Ayyyyy,  Papi.

There you have it: another seven days to redemption. What have we learned today, girls? Well, beta-carotene and monosaturated fats are just a few ingredients in the recipe to breast success.  Oh, and Tea Time isn’t just for your grandma and her Bingo-playin’ posse anymore. Until next week …

- Carly

The Gift That Keeps on Living

Giving Back is Getting More at Kiva.org

Sometimes we can’t help but lose perspective on how bloody lucky we are.  Pilates, mani-pedis, a straightening iron that works … Hell, a simple roof over our heads and people who love and support us. Yep, we’ve got Poor Baby written all over our faces. Now that we have you where we want you – thankful, desperate for redemption and pissed your straightening iron is on its last leg – have you considered giving someone else a shot at feeling lucky? Kiva gives you that opportunity. Not an opportunity to donate and cross your fingers it goes to the right place, but one where you personally choose an individual you want to help, and help them you do …Kiva.org

Kiva.org is the world’s first person-to-person micro lending organization dedicated to alleviating poverty through lending.  Sure, ‘lending’ may have a different definition in your early years, but we’re talking about giving as little as $25 to an entrepreneur in an underdeveloped country – someone you pick personally from a righteous catalog of real people with real businesses and real goals. Once you pick, your new pen pal shares their progress with you and repays your loan within 6 to 12 months.  Not too shabby …

How It Works

Kiva has partnered with existing expert micro financiers all over the world, which gives them access to amazing entrepreneurs from poor countries who just need a little help to get started or those looking to take their business to the next level.  You actually see a photo and read the story about the person or people you are lending your money to.  The business owners range from a produce vendor in Ghana to a metal shop start-up in the Philippines to a couple of women wanting to open a general store in the Dominican Republic – every story is different and all of them equally incredible.  I love the feeling I get knowing that I’m helping empower people to improve their lives and the lives of their loved ones.

Not Just Another Pretty Face …

Jessica Jackley – Co-Founder of Kiva.org.

Jessica is the co-founder, lead evangelist and spirit behind the success of Kiva.org.  Having worked in rural Kenya, Uganda and Tanzania to gain a better understanding of the needs of the residents, she took her experiences working for Amazon.com and World Vision to build a bridge between the two worlds. Jackley saw the potential in connecting lenders with the working poor via the Worldwide Web to create meaningful, personal exchanges between those who have and those who need.

The Gift That Keeps On Giving

Not only can you become a groovy micro lender yourself, you can gift good global vibes by purchasing a Kiva Gift Certificate for someone you know would enjoy being a micro-lender, as well.  Imagine how fun it will be to hear your BFF rattle on about how great her small business owner is doing, rather than complaining about her boyfriend’s toenail clippings.

You’re welcome.

Peace,

– Kim

GHOSTS OF GIRLFRIENDS PAST

Celebrating a Green Halloween When You’re Clearly Out of Your Teens

Tricks aren’t just for kids. Either are treats. And who says that just because you’ve opted to trade in trick-or-treating for Halloween party hoppin’ and robbing Catholic schoolgirls of their innocence, you can’t have some fun turning your pad into a creepy house of horrors. I sure didn’t. Yo mama sure didn’t **

If you’re one of those crafty ecoistas that likes to deck the halls like Jason’s returned from the dead for the 89^th time, you don’t have to sacrifice thinking “green” for Halloween. We’re not implying you should let authentic spiderwebs take over your doorway, just repeat after me: REDUCE, REUSE AND RECYCLE.

We’ve dug up a few eerie tips and ideas for getting into the spirit this October.

1. PACK IT UP: Instead of throwing away Halloween decorations every year, store in a biodegradable cardboard box and re-use year to year. This will save you some moolah and reduce your carbon footprint. Add a few new decorations each year, by picking up eco decorations like Papel Picado Mexican Streamers from Fair Trade or solar-powered props and lanterns.
2. GREEN THUMB. Create wreaths, placemats and coasters out of fallen autumn leaves, berries and organic apples. You are bound to cherish your arts and crafts project for a lifetime when they remind you of the third-degree burns you endured with the glue gun.
3. SHARING IS CARING. Rather than buy a new costume every year, rent from a costume rental, or visit consignment and thrift stores. Better yet, host a “trading party.” No, this isn’t an invitation for swingers, it’s a shindig where friends bring last year’s costume to trade with other partygoers. You got some shock value from the French Maid costume. Let a friend have her turn…
4. THIS OLE’ THANG: Get creative with things around the house. Stuff old T-Shirts with recycled newspaper to create scarecrows and ghosts. Tie off with ribbons to create the head. Repeat with pantyhose and wrap in toilet paper to make a mummy; black pantyhose make for a wicked spider while white or nude can be dyed orange for eco-pumpkins. When was the last time you rocked those pantyhose, anyways? They had to see the light of day again one way or another.
5. AFRAID OF THE DARK. When buying spooky lights, choose LED light strings instead of incandescent lights. Also, use solar or beeswax candles to light pumpkins. www.holidayleds.com.
6. LIFE AFTER DEATH. All pumpkins go to heaven. Rather than tossing in the dumpster, make sure to compost the jack-o-lantern. Few other tips … Buy an organic pumpkin. When carving pumpkins, roast the seeds for a healthy snack. Bake a pumpkin pie. Make pumpkin soup.  Re-plant or pot to continue the circle of life.  By all means, have a field day.
7. THINK FAIR TRADE. For those who decide to forego the Halloween chaos and hold down the fort for the trick-or-treaters, consider purchasing Fair Trade candy. According to the United Nations’s Children’s Fund, 200,000 children in West Africa work under forced labor conditions on cocoa farms. Buying Fair Trade chocolates helps to support cocoa workers, while ensuring that farmers and workers receive a fair minimum price for their products to care for their families and send their children to school rather than into the fields. Global Exchange offers “trick-or-treat” kits that include wrapped, bite-size chocolates and traditional postcards about Fair Trade, in addition to Halloween decorations. www.globalexchangestore.org

Now, if only we could rescue the poor schoolgirls from the Halloween plague. It takes a village …

-Carly

* * We never consulted with yo mama, so if she calls to bitch us out, we’ll deny to our graves (pun intended).

BREAST FOR SUCCESS

Celebrity Nutritionist Jackie Keller Shows Us How Small Changes to Your Diet Can Cut Your Risks of Breast Cancer

It’s that time again – the time where fondling our own breasts is not only socially acceptable but fully encouraged. A time to wear pink until it goes out of style. A time for women across the world to unite and show a disease, that claims the lives of more than 40,000 women each year, that we’re just not going to take it anymore. While the topic is important 365 days a year, October is all about Breast Cancer Awareness Month and we at HBD couldn’t be more giddy.

This month, celebrity nutrition expert and former American Cancer Society board member, Jackie Keller, is helping a sista out and sharing some tips on eating our way to better breast health. Doting a fan club that includes Uma Thurman, Angelina Jolie and Reese Witherspoon, Keller tells us how working some simple ingredients and foods into your overall diet could be your saving grace. Every Monday through the end of October, we’ll share 7 tips to get you through the week, and on the road toward healthier ta-ta’s.

Day 1: Get familiar with whole grains. Look for whole-grain varieties of your favorite carbohydrates like whole grain bagels, breads, cereals, crackers and pasta. Try to eat these babies before 6 p.m. if you’re looking to lose those love handles. They’re not so easy to love, now are they?

Day 2: Add beans, baby! They are a fab source of added fiber and contain important phytonutrients. Try to stick with pinto and black beans, which are better for your bod.

Day 3: Darling, it’s better down where it’s wetter … Dabble under the sea! Look for seaweed and other sea vegetables, which contain beta-carotene, protein, vitamin B12, fiber and chlorophyll. Seafood also contains chlorophylones – important fatty acids that are rumored to help in the fight against breast cancer.

Day 4: Take your shopping cart on the wild side in the direction of soy products like tofu and edamame that contain several types of phytoestrogens – weak, non-steroidal estrogens that could help prevent breast cancer by blocking and suppressing cancerous changes. Soy also lowers your risks by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish. *If you have been diagnosed or are at a higher risk of breast cancer, check with your doc as a precautionary before you integrate excessive soy into your diet.

Day 5: Chow down on cruciferous vegetables like broccoli, brussels sprout, kale, cabbage and bok choy to turn on your body’s natural detox enzyme. They also contain an important indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety.

Day 6: Skip the mashed potatoes and mash up some sweet potatoes instead. These flavorful puppies contain many cancer-fighting elements, including antioxidant vitamins C and A (which the body converts to beta-carotene) that protect DNA in the cell nucleus from allowing cancer-promoting mutations.

Day 7: Revert back to your childish ways and make an old favorite, tapioca. Leave the temper tantrums for the photo album. Derived from the cassava plant, it is one of the many plants that manufacture cyanide by producing a chemical called linamarine, a favorable tool that the body uses in its cancer-fighting arsenal.

More tips from Jackie Keller on their way next Monday.

Awe, the anticipation … We can’t give everything up on the first date.

- Carly

A Wino, and Proud of It

Organic and Biodymanic Wines Skip the Pesticides and Extra Sulfites Without Compromising Value

Hangovers blow. Sandpaper tongue, a phone number scribbled on your thigh, and a vague memory that you told the bartender you were married to Dennis Rodman. You vow to never drink again or reference your nuptials to cross dressers.

Girls, there is an alternative to self-imposed nun-ship.  No, it’s not a lifetime as a designated driver, but instead a lesson from Organic Wine – a delicious, sophisticated, full-bodied wine without the Excedrin chaser.

Up to 240 different chemicals have been found in the making of conventional wines, and traditionally grown grapes are among the most pesticide-laden produce grown today. Wine also contains a ton o’ sugar and higher levels of sulfur dioxide (AKA sulfites). Though sulfites may be present in all wine, even organic, they are added in droves to conventional wine as a preservative. These enemies can be a major player in Hangover Olympics and are known to contribute to allergies, rashes and asthma.

Organic wine skips the pesticides and super sized dose of sulfites, yet comes in three coolio categories:

• 100-percent Organic: Proudly donning the USDA organic seal, this stuff is made from 100-percent organically grown ingredients and monitored the whole time. It only contains naturally occurring sulfites (under 10 parts per million, ppm)
• “Organic”- Again retrofitted with the USDA organic seal, but with 95-percent organically grown ingredients (only if the other 5-percent aren’t available organically). No added sulfites.
• Made with Organic Grapes/Ingredients – Coming in at third place, wine made with organic grapes or ingredients is bottled with atleast 70-percent organic ingredients and wears no USDA organic seal. May have artificial sulfites but no more than 100 ppm.

If you’re really feeling like you need some Organic Soup for the Soul, try Biodynamic wine, which is still organic but even one step beyond. Born from a closed, self-nourishing farming method where farmers avoid pesticides in their fertilizer, biodynamic wines (BD) have become popular in large wine-producing countries like Italy, France, Australia and the United States.

Lastly, organic and BD wines are primarily produced by smaller, community-oriented businesses, so you’re supporting your local ecomony in a one-two punch.

Bitchworthy Organic and Biodynamic Wines:

Frey Winery: One of our personal faves, this family-owned, Mendocino County winery bares the distinction of being America’s first organic winery. Makers of a hefty multitude of both organic and biodynamic wines. Available in specialty stores or online at www.freywine.com

Beckmen Vineyards: Located on the Purisima Mountain adjacent to Santa Ynez Valley, Beckmen sells multiple varieties of biodynamic and organic. Available at www.beckmenvineyards.com

Benziger Family Winery: The makers of Signaterra wines from premier Sonoma-appellation vineyards offer multiple varieties of both organic and biodynamic wines.  Available in some stores and online at www.benziger.com

Ceago Vinegarden: Located in Northern California off the shore of Clear Lake, Ceago handcrafts around 8,000 cases of premium wines from all estate-grown biodynamic grapes. Available online at www.ceago.com

Coturri Winery: Straight from Sonoma County, Coturri hand-corks or hand-bottles both organic and biodynamic wines with no SO2 or inoculation with sulfites or yeast cultures. Available at selected Whole Foods, Dean and Deluca and the Wine House or online at www.coturriwinery.com

Grgich Hills : A family-owned, solar-powered winery out of Napa Valley, Grgich is dedicated to the art of making wines from grapes that are certified organic and biodynamic. Available online at www.grgich.com

Simply Organic:

Casa Barranca Winery: Located in Ojai, this century old, solar-powered winery was the first to become certified organic in the Santa Barbara region. Multiple varieties available in some stores or online at www.casabarranca.com

The Organic Wine Company: A one-stop-shop for a wide range of organic wines, ranging from France and Italy to New Zealand and California.  Order online at www.theorganicwinecompany.com.

Hallcrest Vineyards: Home of The Organic Wine Works in the Santa Cruz Mountains, where the soil and climate are ideal for producing premium California wines. Hallcrest makes a variety of organic red wines that are available online at www.hallcrestvineyards.com.

Rare Earth Wine: Another California winery that uses only certified organic grapes.  They make a lovely Cabernet and equally nice Chardonnay and the best news yet, both are available in store at Bev Mo!  Also available online at bevmo.com

Start with one and work yourself up to a certified organic wino. Hey, we all have something we’re good at …

-Julie H.

Paint the Town Green

You stand in the middle of your living room proudly wearing an old, wine-stained volunteer T- shirt and MC Hammer pants with a fresh paint roller in hand and nothin’ but white walls ahead of you. A woman on a mission. If only your father could see you now. Undomestic, my ass.

There’s only one thing left to conquer. Paint. Yes, my lil’ Sherwin Williams, you are paintless. Why, you ask? Because your healthy bitches love you and called on the Paint Fairy to get that harmful, eco-unfriendly liquid that you were about to splatter on your walls, out of your home. Pronto. Yep, she works quickly …

While most of us do know that just because something is “organic” doesn’t mean it necessarily gets an A+, some of us are unaware that most paints contain VOC’s or Volatile Organic Compounds – chemical liquids that evaporate at room temperature.  As ingredients in your paint, VOC’s could come from ethylene and propylene glycols, formaldehyde and white spirits which contain paraffins (substances linked to cancer, developmental/reproductive issues, allergies, skin irritations and memory impairment).

Aside from the damage a little painting party can do to your body, VOC’s react with oxygen in the presence of sunlight to form ozone.  The bad kind of ozone – the kind causing global warming and that gigantic hole over Antarctica that makes it dangerous for you to get your tan on.  When painting, VOC’s evaporate into the atmosphere as the paint dries.  Well, guess what? Touch up those coats in your enclosed living room (AKA mini-atmosphere) and this is not the kind of hot-boxing we were doing in high school.

When you consider that nearly $2 billion is spent on producing paint every year, and nearly 60 million gallons sits leftover in the US alone…Houston, we have a problem.

So, here are a few tips to getting on the green brick road:

Let’s look at acrylic vs. oil. First off, oil-based paint is not something you want to mess with. Nowadays, the average consumer uses water-based paint, most commonly known as acrylic emulsion. But, don’t be fooled by the term water-based.  Just because it washes off your skin with a little soap and water, doesn’t make it VOC-free.

Current Federal VOC limits are set at 250 grams per liter (g/l) for flat paints and 380 g/l for others.  Low VOC or eco-friendly paints can be found at most paint stores or depots, though “low” means there is still an allowance ranging from 5 g/l to 250 g/l.  That is still a much better path to take, but try and look for paint that is 100-percent VOC-free.  Allowing only a maximum of 5 g/l of VOC’s, many paint companies are producing versatile color palettes of VOC-free paints. See, ladies … going green doesn’t mean you literally have to paint the walls green.

Many paint brands are diligently looking for ways to reduce their carbon footprint, but a few paint companies are making it easy for you in a vast array of color choices including:

Benjamin Moore’s Natura Line: www.BenjaminMoore.com

Farrow and Ball: www.Farrow-Ball.com

YOLO Colorhouse: www.yolocolorhouse.com

You can also ask your local paint store for VOC-free paints. They are more accessible in today’s world, and costs are relatively similar to regular paints ranging from $30 to $70.

Congratulations, you just passed HBD Painting School.  With flying colors.

- Sarah

Drive Yourself Nuts

Nuts & Seeds for the Healthy Bitch On-the-Go

You’re flying around town, multitasking at the speed of light like a superhero on steroids and knocking out “to do” lists like you’re Sugar Ray Leonard. Suddenly, you feel that little gnaw of hunger.  You think, I should stop and get something, but don’t want to succumb to the curse of fast food nation. So you blow it off hoping you can trick the bottomless pit that is your stomach into going with the flow until you get home. Three errands later, and you’re ready to eat your steering wheel.

Feeding your face on-the-go without selling your soul to the golden arches or the Chihuahua means planning ahead – making food the night before, remembering to bring it with you (the hard part) and crossing your fingers that it still tastes decent once you’re ready to chow down (the risky part). It also means making the time to assemble said meals, and let’s face it, time is something that isn’t always on a girl’s side. You need something that you can keep handy during those wildly productive days. You need something that will hold you over, yet not kill your healthy streak.

You need to go nuts.

Nuts and seeds are a healthy, quick snack you can pop in a zip-lock (that you will re-use of course) and pull out when the going gets tough. Chock-full of protein, fiber, antioxidants, healthy omega-3 fatty acids and phytonutrients, these little lifesavers are great alone, but also rock on cereal, yogurt and salads. With the most nutritious being unsalted and raw, nuts and seeds will quell your hunger and give you a quick jumpstart in between meals.

Here are the benefits and upsides of a few of our favorite:

Almonds: Almonds reduce the risk of heart disease, protect against diabetes and cardiovascular disease, help prevent gallstones and boost energy.  Good source of protein, Vitamin E, Magnesium, tryptophan, manganese and copper.

Cashews:  Promote cardiovascular health, help eliminate free radicals, prevent gallstones, protect bones and are lower in fat than most other nuts (75-percent of their fat is unsaturated).  High in antioxidants, magnesium, copper, tryptophan and phosphorus.

Peanuts:  Protect against Alzheimer’s and cancer, promote heart health and help prevent gallstones.  Good source of antioxidants, folic acid, protein, manganese, tryptophan, copper and resveratrol.

Walnuts: Help improve cholesterol, maintain healthy brain functions, promote cardiovascular and bone health, aid in better sleep and protect against heart disease and diabetes.  High in Omega-3 fatty acids, antioxidants, manganese, copper and tryptophan (an essential amino acid in the human diet).

Flaxseeds: Act as an anti-inflammatory, lessen risk of breast cancer, heart disease and diabetes, help lower blood pressure in men and reduce hot flashes in post-menopausal women.  High in Omega-3 fatty acids, fiber, folate, magnesium, Vitamin B6 and phytonutrients.

Pumpkin Seeds:  Also act as an anti-inflammatory, promote prostate health and help lower cholesterol.  High in manganese, zinc, protein, magnesium, tryptophan, copper and iron.

Sesame Seeds:  Help lower cholesterol and prevent colon cancer, osteoporosis, PMS and migraines. Good source of copper, manganese, calcium, magnesium, iron, zinc, antioxidants and fiber.

Sunflower Seeds:  Support cardiovascular health, help lower cholesterol, calm nerves and muscles, improve detoxification and aid in the prevention of cancer.  Good source of Vitamin E, fiber, protein, manganese, selenium, magnesium, copper, tryptophan and omego-6 fatty acids.

With nuts and seeds, planning ahead has never been so easy. Supermarkets sell as snack-size versions and by the bulk, so you can toss in your purse or keep in your desk for easy access.

Stop driving yourself nuts and feed the need … well, seed.

-Julie H.

You Wanna Cookie….?

Luv Right Out of the Oven

“Cookie.” A happy word. Can’t really hear someone say it without asking, “what kind?” Cookie! Even the dog perks up. Why do we love cookies so much? Homemade, fresh from the oven, chewy, delicious, full of sugar and fat – of course, but wait! It’s more than that. Cookies make us feel comforted, they remind us of being a kid, they’re small enough to have more than one so you don’t get the guilt tsunami you get from a hunk of cake.

If only somebody made a blow your skirt up, rock star delicious cookie that satisfied our comfort needs but had our Bitchworthy agenda swirling in its little chocolate chip mind? Does this cookie exist?

Uncle Eddies Vegan Cookies – Yes Way.

The closest to mom’s of any store bought cookie ever, these fresh, soft and moist lovelies are made from 100% organic ingredients – look at the label Ladies! Ain’t nothing there you can’t spell or pronounce and the list is as short as Kate Moss’s mini. Hands down, and I’m not just saying this, one of the best, most satisfying lines of cookies I have ever tasted. Non-vegans love them and can’t tell they are vegan (ha!) and they have saved the day on more than one PMS occasion for me, thank you very much. A perfect, guilt free treat that skips the cholesterol, is low in fat, especially saturated fat, sweetened with evaporated cane juice, molasses, and brown rice syrup. No dairy, no eggs, no honey – No worries!!! A quick word of caution: Just because they are made from healthy ingredients doesn’t mean they won’t add a layer if you have them for every meal. Enjoy in moderation and you’re all good.

Uncle Eddies is a family run business located in Glendale California. Love that. They make five different kinds of cookies: Chocolate Chip, Oatmeal, Oatmeal Chocolate Chip, Oatmeal Raisin, Trail Mix, and Peanut Butter. Their products are available in health food stores, including many Whole Foods. For more info on where to get your cookie fix, go to: www.uncleeddiesvegancookies.com

Anybody hungry?

– Kim

Ripe for the Pickin’

Get Your Fall On With Locally Grown Foods in Season

The leaves are falling. The air is getting crisper. Fall is on the horizons. To some this means hot trenchcoats, the hunt for the skankiest, ahem, scantily-clad Halloween costume and a killer season of TV (Californication, Glee, 30 Rock … How do you like me now, TiVo?). But, to us, it means our product choices are heating up.

Ladies, seasonal foods are the perfect excuse to visit your local farmers’ market during the day and heat up the kitchen on cool nights. Every season has a different variety of produce. Here are some tips in shopping for the right stuff:

Our brilliant bodies were designed to eat in season. Beta-carotene found in the orange pigment of pumpkins and other squashes helps boost the immune system just in time to ward off winter colds.

You’ll strengthen your local economy! Buy your succulent delights directly from local farmers or at local farmers’ markets. Can you think of a better way to stick it to the Man?!

Locally grown produce is fresher. Produce that you purchase at your local farmers’ market has often been picked within 24 hours of your purchase, while produce that is purchased in the supermarket or at a big-box store is almost always cold-stored or been in transit for weeks, if not months! Now you know why your “fresh” strawberries are mildewed by the time you’re ready to unpack groceries.

Produce will be cheaper. So you can splurge on those knee-high boots you’ve had your eye on…

Allowing produce to fully develop and reach its ripening peak ensures the full vitamin and nutrient power. Who wants half-assed fruits and veggies, anyway?! Not you. Not me. Not the gingerbread man.

Head out and get your Fall on with these delicious (and healthy) fruits and veggies:

Autumn Produce:

• Cabbage
• Green beans
• Beets
• Apples
• Pears
• Carrots
• Potatoes
• Sweet potatoes
• Eggplant
• Garlic
• Zucchini
• Sweet Corn
• Peppers
• Greens (Arugula, Collards, Kale, Lettuce, Spinach, Swiss Chard)
• Winter squash
• Pumpkins
• Acorn squash
• Brussel sprouts
• Turnips
• Cauliflower
• Mushrooms
• Onions
• Yams
• Spinach
• Pomegranates
• Walnuts
• Sunflower seeds

Check out www.LocalHarvest.org for the best organic food grown closest to you. You’ll find farmers’ markets, family farms, and other sources of sustainably grown food in your area, where you can buy produce and many other goodies.

-Rebekah

Fat Lies

The Skinny on Fat That’s Good for You

Poor fat. If anybody has fallen victim to the misfortune of stereotypes, it’s definitely fat. After decades of bad press and lumbering human examples in matching t-shirts, tooling theme parks across America, this poor little three-letter word has dug itself into a serious pit ‘O loneliness. It seems next to impossible for most of us to ever let go of the idea that fat makes you, well…fat.

Yes, we slammed the door in fat’s face and told it to lose our number but the determined little sucker is trying to gain back our trust. From the angelic monounsaturated fats to the pointy horned trans fat, we’re living an Animal House moment – we just don’t know whom to believe. And for good reason. ‘Cause while the fatty fats are still hanging around like high school boys in front of a liquor store, there are now more than ever, healthy, wonderful plant-based fats that, well…don’t make you fat. That’s right sister, take off that Bluetooth and listen up.

Most of us are well aware of the slippery goodness of olive oil and we’ve already taken grape seed oil under our triceps, but there are a whole slew of other luscious oils out there that add kickass flavor, Vitamin E and omega 3 and omega 6 essential fatty acids.

Yay Bob! Tell us what we’ve won! Ding! Ding! Ding!

• Walnut Oil: Chock-full of antioxidants, Omega-3 and Omega-6 Essential Fatty Acids this oil adds a rich nutty flavor to salad dressings, pastas and cold sauces. Best not heated as it can become bitter.
• Flaxseed Oil: The best source of Omega-3 fatty acids, aids in combating cholesterol and heart disease. This oil must stay refrigerated to retain its health benefits – best on salads and in smoothies.
• Hemp Seed Oil: Best balance of Omega-3 to Omega-6, it should always be consumed in its raw form. Great in recipes that don’t involve cooking – salad dressings, dips, pesto sauce and smoothies.
• Sesame Oil: High in Omega-6 and Vitamin E, this tasty oil is often used in Indian, Chinese and Korean cooking – great for stir fry! Shown to help reduce stress, tension, fatigue and insomnia.
• Wheat Germ Oil: High source of Vitamin E and Omega-6 and antioxidants, it’s great for skin and blood circulation. Can be taken as a dietary supplement or added to smoothies or other non-cooked items.
• Pumpkin Seed Oil: Crammed with Omega-3 and Omega-6, this rich, gourmet oil is amazing in salad dressings, drizzled over squash based soups or used as a dip for bread. Yum. Again, don’t cook it and you’re all good.
• Soybean Oil: Good source of Omega-3 and Omega-6, and Vitamin E, this oil has been around a long time under the moniker “vegetable oil.” Great used for cold recipes and able to withstand heat that even allows for frying.

For the best flavor and quality, buy expeller and cold-pressed organic oils. As a rule: the more Omega-3 fatty acids in the oil, the less suitable it is for cooking. Heat can damage the oil and change them into harmful substances. Omega-6, on the other hand, can withstand higher temperatures for cooking.

So, ladies, how do you feel about the new fat now? Bitchworthy indeed!

-Julie H

Green with Envy

White Tea Gains the Edge with a Handful of Healthy Benefits

You’re a mean, green fighting machine. You finally stumbled upon the benefits of Green Tea and are even substituting for coffee (well, a few days a week). You are on a natural high and even considering Kabbalah. Alright, maybe Madonna and Demi had a little something’ to do with that …

But, just when you thought you were the captain of Team Green Tea, in comes new competition, big guns blazin’ with a reputation of throwing a perfect curve ball.

Team White Tea, you’re up.

Chinese tea drinkers have been sipping on this magic potion since the Ming Dynasty (a long time ago for those historically challenged). White, Green, Black and Oolong tea all come from the same tea bush called Camellia Sinensis, but it’s what happens after the tea leaves are picked that makes for the healthiest teas. White Tea also stands out as the least processed tea on the market, and is made from immature tea leaves that are picked shortly before the buds have fully opened. It gets its name from the silver fuzz that covers the buds, which turns white when the tea is dried. The unwithered leaves are then steamed for a sweet, pale blend.

A few other advantages White Tea has at the plate:

• Higher antioxidant levels than Green Tea
• Helps fight and kill cancer-causing cells
• Works to lower blood pressure and cholesterol
• Protects the heart
• Antibacterial and antiviral
• Strengthens bones
• Promotes healthy teeth, gums and skin
• Aids in detoxification

One disadvantage is White Tea only has about 1 percent of the caffeine as in a cup of coffee, but on the upside, it won’t screw with your bedtime.

Check out teavana.com for a great selection of loose leaf white teas such as Lavender Dreams White Tea, Precious Peach White Tea and Imperial Acai Blueberry White Tea. Another great source for loose-leaf white teas is theteaspot.com, offering a wide variety like Meditative Mind, Snowflakes and White Peony Tea.

Lucky for you, the league’s new addition is in need of a few good men. You’d look so hot in white.

-Carly

Whole Grain Conspiracy

Knowing the Difference Between White and Wrong

Remember when you were a kid and you showed your best friend how to smush a slice of white bread back into a little round blob of dough? Those were the good old days, when grains were well, less than whole.

Like a scandalized beauty queen, wheat flour was regularly stripped of more than half the vitamins, minerals and nutrients along with about 78% of its fiber and any sort of icky (yet natural) color, like um…brown.

What was left? White bread, white rice, white pasta or macaroni as it was called. White was cool, white was clean, white was non-threatening and fun. White was the color grains were supposed to be, right? Um, no.

Today, white is out and whole grain is in. We have loads of choices when it comes to “wholesome” breads, pastas, cereals and other baked goods but wait, does “wholesome” (hey, stop comparing yourself) really mean whole grain?

Whole grain foods are made from flour that keeps the whole kernel of the grain, consisting of the bran, the germ and the endosperm. That’ll make a girl feel tingly. Besides the vitamins and minerals, whole grains contain high levels of antioxidants, help reduce the risk of heart disease, cancer, and diabetes and facilitate weight management, improved insulin control, and slow the build up of arterial plaque.

Sounds great, sign me up! Here’s the problem: shopping for whole grain products can get confusing. Food companies advertise what sound like healthy ingredients but often leave out the critical details. What’s an HB to do?

Surf Ur Labels - You can’t know for sure if something is whole grain unless you read the ingredients. Pay special attention to the first two ingredients as they make up the bulk of the product. They should read whole wheat, whole grain, whole oats, or rye. If the product is made with quinoa, it should say whole grain quinoa. Some products have other types of flours mixed with whole grains, and you won’t necessarily know how much of each you are getting.

Beware the Buzz Words – Wholesome does not mean whole grain. It is a term that implies healthy, emphasis on “implies.” Enriched is a word used to describe adding nutrients back into foods that have been processed to such an extent that they need these nutrients in order to again be considered food. Fortified is another fun word. It means adding extra nutrients not usually found in the foods, like Vitamin D to milk.

Stamp ‘O Satisfaction - Lucky for us, the Whole Grain Council has created a 100% Whole Grain stamp for use on hundreds of food products to help consumers know what foods are truly made from whole grains like wheat, quinoa, amaranth, hulled barley, buckwheat, corn, millet, oats (oatmeal), rye, spelt, kamut, bulgur, cracked wheat, and wild rice. You can also get a list of approved products on their website at www.wholegrainscouncil.org

– Kim

Pour Some Sugar On Me

Natural Sweeteners That Are Good For the Mind, Bootie and Soul

Life can sometimes feel so incomplete without a spoonful of sugar. Take coffee, for instance. Hold up, you want me to drink that black?! Cookies? Puuuuhlease, honey. And then there’s lip gloss. Are we expected to continue with our everyday negotiations with matte, monotone lips that don’t scream I win … I always win.

Well, all is not lost, my pet. Natural sweeteners are all over the place and actually belong in your face.

Here are a few that are available at almost any supermarket or specialty grocery store, and are ideal supplements to naughty, processed sugars:

Agave Nectar — Buy the raw and unprocessed kind. Agave Nectar is a high-nutrient sweetener, similar to honey, from a succulent plant found in Mexico that is used to make tequila. The natural sweetener contains vitamins and minerals, absorbs slowly into the bloodstream so there is no significant impact on blood sugar levels, has a low glycemic index and is sweeter than regular table sugar so you can use less.

Stevia — Found in plants in China and South America, Stevia contains no calories or glycemic index (so it won’t alter blood sugar levels). This good stuff is safe for diabetics, and doesn’t feed Candida, which our HBD fans know is the lead instigator for yeast infections. Stevia is also sweeter than sugar so you use less, helps regulate your digestive tract, and acts as an anti-inflammatory and anti-fungal.

Evaporated Cane Juice — The closest sweetener to regular white sugar, the crystals from evaporated cane juice are a little bit bigger than white sugar but can be used the exact same way. Evaporated cane juice doesn’t undergo the same degree of processing that refined sugar does, therefore retaining more of the nutrients found in sugar cane. Locking up the deal, this sweetener is also more accessible in regular grocery stores around the country.

Sucanat — AKA sugar cane natural, Sucanat is an organic, non-refined cane sugar that is mostly used in place of brown sugar. It retains the molasses thus giving it a very distinctive flavor that is not quite as sweet as the other sugars, but does retain some nutrients.

Maple Syrup — Yep, it’s the sap from maple trees and is also sweeter than sugar with fewer calories and a higher concentration of minerals than honey. Good for the heart, the immune system and for our Skinny Bastards, male reproductive health. It is an excellent source of manganese and a good source of zinc. Make sure to buy pure maple syrup and not maple-flavored syrup to get the health benefits and better quality. Grade A versions are light, medium and dark amber. The lighter the color the more subtle the flavor. Maple syrup also comes in Grade B version, which has the most pronounced taste and is best for cooking.

Pour some sugar on me, baby.

Call your local grocer or specialty health food store to see what they carry prior to grocery shopping.

– Kim

Dinner for 60

Healthy Bitch Daily Cooks Up a Storm With Five-Star Chef Nori at BREADBAR

Typically, the term “bitch” might not be a an appropriate convo for the dinner table. But, tonight, it’s fair game.

Time to hobnob, ladies! HBD has jumped into bed with mean green cooking machine, Chef Noriyuki Sugie (AKA Chef Nori) to create a one-night-only, 7-course vegan dinner at one of LA’s hottest spots for healthy fare, BREADBAR .

From Watermelon Gazpacho to Smoky Eggplant Caviar, the gourmet cuisine will knock vegans off their feet and remind us non-vegans, why it’s always a treat to try something new. If you’re in LA tonight, a few seats are still left for the reserved seating so you still have time to celebrate HBD’s foray into Cyberville…

When: September 10, 2009

Time: 6-10 PM (6-7 pm: Book Signing with Skinny Bitch Co-Author, Kim Barnouin)

Where: BREADBAR Century City

10250 Santa Monica Boulevard
Los Angeles, CA 90067

Cost: $30 (7 courses!)

Reservations: Call 310-277-3770

But, since we know that not all of our HBD fans can join us at the dinner table, we decided we’d bring the beloved Chef Nori to you. Kick the cookbook to the curb for an evening, and try one of his recipes on for size:

Kabocha Squash Soup, Asian Pear and Thai Basil Pesto

3 Kabocha Squash

2.5 oz. White Onion

1.5 oz. Celery

2 Cloves of Garlic

1.5 oz. Calotte

½ Asian Pear

3 tsp. Olive Oil

½ tsp. White Miso

1 tsp. Cumin Powder

2 to 2.5 quartz of Water

Thai Basil Pesto

1 Thai Basil

2 Cloves of Garlic

1 tsp. Pumpkin Seed

1 tsp. Olive Oil

Salt & Pepper

Method:

1. Take skin off kabocha squash and dice into small pieces. Mix with 1 tsp. of olive oil. Roast in oven for 30 minutes.

2. Cook the onion, celery, garlic and calotte slice with olive oil.

3. Add roasted kabocha squash and water to broth. Bring water to boil.

4. Season with cumin powder, white miso, salt & pepper.

5. Cook 30 to 40 minutes until smooth.

6. Pour into blender to make it fine and soup-ready.

7. Dice asian pear and pumpkin seed on top of soup.

8. Serve with pesto sauce on side.

* Ingredients for 6 people

Voila! Dinner is served.

-Carly

Party in Your Mouth

Chews-4-Health Make Taking Your Daily Vitamins a Piece of Cake

Life is all about solutions. If you’re one of those who puts on the Rocky theme song to rev yourself up to swallow your Vita Meta Vegiman or you still wrap your Vitamin D in peanut butter to make it go down smoother, there is an answer for you.

And it’s not a spoon full of sugar … Introducing Chews-4-Health.

A few months ago, I received a box in the mail from the company’s CEO and President Dr. David Friedman, and the kid in me was thrilled to discover they were chewable while the ingredients tickled the adult in me.

The doctor-formulated natural dietary supplement is dairy- and gluten- free, and doesn’t mess with any artificial coloring, flavoring, sweeteners, preservatives or chemical stabilizers. Instead, you get a blend of 16 powerful ingredients that combine antioxidants from super fruits and vitamins, minerals from sea vegetables, phyto nutrients, fiber, flavonoids, carotenoids, and more than 70 whole food trace elements.

It’s like a party in your mouth and good health is invited.

Chews-4-Health offers four fabulous supplements: Super Fruit Complex, Sea Vegetable Blend, Super Antioxidant Mix and Select Fruit Concentrates. All embody different flavors, and most importantly, bring you different benefits …

The Super Fruit Complex promotes anti-aging, improves mental focus, maintains intestinal health and enhances the immune system.

The Sea Vegetable Blend helps strengthen, nourish and revitalize the body and enhances digestion.

The Super Antioxidant Mix aids in production of healthy blood cells, helps neutralize free radicals, increases energy and promotes good skin and a healthy heart.

Select Fruit Concentrates contain pomegranate, blueberry, cranberry and raspberry powder, all chosen for their combined health enhancing properties. For those of you who don’t eat the recommended five servings of fruit per day, this wonder formulation is your sanity.

Two chews a day is all you need. Just pop ‘em, drop ‘em and lock ‘em, and experience an immediate immunity upgrade. Chew-4-Health, $44.95 (30-Day Supply). Order online at www.chews4health.com.

-Kim

September 4, 2009

Back Away from the Cow

Mary Kate and Ashley made us do it.

Miley told us it would do a body good.

David Beckham endorsed it (in his chonies).

Hell, Batman and Superman even persuaded us we’d save the world from evil domination if we rocked the white stache.

Got Milk? Suze does….oh yah, she’s got it.

Oh, but we had it alright. We practically bathed in it. We carried it around like it was Smart Water. Or, for us lactose-intolerant, we bought it selfishly to sit in our fridge and conjure images of Beckham, all tan and sweaty with his 12-pack abs and white Calvin Kleins staring deeply in our eyes like he wanted to, eh, well, nevermind.

The sad reality about milk is that most people can’t drink it without suffering from some sort of heinous digestive malfunction. In a study conducted by the National Digestive Diseases Information Clearinghouse, 30 to 50 million Americans are lactose intolerant. Approximately 75 percent of African Americans and American Indians can’t handle the moo juice and close to 90 percent of Asian Americans are rendered useless by the stuff. [1] Whatever your personal M.O. for skipping the cow, you’ve now got some rockin’ delicious choices to help get you to the bottom of your cereal bowl.

Almond Milk

Obviously, made from almonds, this gluten, cholesterol and lactose free alternative is an excellent source of Calcium, Vitamins E and D. It’s also low in calories and contains some protein. My way fave milk alternative, hands down. Flawless with cookies, awesome for baking and adds a little religion to green tea. My brand-pick is Blue Diamond’s Almond Breeze. Available in Chocolate, Vanilla and Original and unsweetened.

Hemp Milk

No, it’s not going to make you high – stop snickering. This great tasting, uber healthy alternative contains 10 essential amino acids, is a great source for Omega 3 and 6 healthy fats, all while being gluten, cholesterol, dairy, and tree nut free. High in magnesium, iron, potassium, fiber, protein, calcium, Vitamin E, D and A, B12, zinc, and folic acid. Made from hemp seeds. Besty-fave brand is Living Harvest Tempt, which comes in Chocolate, Vanilla, and Original. Unsweetened versions also available in original and vanilla.

Rice Milk

Made from organic brown rice, this milk has a thinner consistency but is lactose and cholesterol free and works great in tea. Enriched and Heartwise varieties contain a good source of calcium, Vitamin D and A and Vitamin B12. Slightly sweet, it’s best used for sweet dishes and desserts. Personal pick is Rice Dream, which comes in tons of flavors: Carob, Enriched Chocolate, Enriched Vanilla, Enriched Original, Heartwise Original and Vanilla, Supreme Chocolate Chai, Horchata, Supreme Vanilla Hazelnut, and Vanilla.

Soy Milk

This seems to be most people’s transition drink of choice when it comes to ditching the cow. Lactose and cholesterol free, it contains more protein than the other “milks,” is a good source of Vitamins A and D, Calcium, Vitamin B12, Potassium, Omega-3 fatty acids, magnesium and riboflavins. Soy milk reduces the body’s cholesterol levels and contains isoflavons, which have been found to help protect against cancer, heart disease, diabetes, and osteoporosis. Due to the nasty GMO/soybean issue, make sure to buy organic soymilk so you’re not drinking some walneto’s science experiment. Silk brand makes creamy, yummy versions in Very Vanilla, Vanilla, Original, and Chocolate. Good for cooking and baking, there’s little this miracle milk can’t do to make your life a lactose free nirvana.

Got Milk? I got it right here Hot Shot!

– Kim

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[1] http://www.news.cornell.edu/stories/June05/lactase.herding.ssl.html

Gluten-Free Diets

Become a smarty pants on the topic

Every few years, the super obsessed healthy diet set decides that something we’ve all been eating since we ripped the neck out of our favorite sweatshirts is now the criminal cornerstone for why we aren’t healthier, skinnier, smarter or richer. In recent years, the shaky liver finger of guilt has been pointed at such food items as “all carbs”, high-fructose corn syrup and milk products, many of which have strong arguments behind them.

Well, now there’s gluten-free…it’s the new lactose intolerant.

In case you don’t have a friend who brings her own muffins and desserts to book club, here’s the basic 10-4. People who have real problems with gluten, otherwise known as celiac disease, have an immune system that mistakes gliadin (a component of gluten) for a dangerous component and launches antibodies to attack it, releasing molecules in the lining of the small intestine that block nutrient absorption. Yikes.

This condition can cause a whole host of lovely maladies including diarrhea, bloating, gas and loss of nutrients that lead to undesired weight loss and digestive complications. [1] Diseases and conditions associated with celiac disease include anemia, autoimmune disorders, some intestinal cancer, dermatitis herpetiformis, down syndrome, lactose intolerance (no!), miscarriage or unexplained infertility, neurological conditions, osteoperosis, thyroid disease, type 1 diabetes.[2] Holy crap! Back away from the gluten!

But wait…before you sell your soul to a gluten-free God, know that only a small portion, about 15%, of the US population have some sort of gluten sensitivity. And only about 1 in 133 people actually have the more serious celiac disease.[3] So going gluten-free by choice (this means no more wheat, pizza as you know it, pasta, pretzels….) is not necessarily the healthiest option and certainly not the newest answer to squishing back into a size six pencil skirt. And unless you’re like my colleague Julie C. who actually likes brown rice pasta (like cardboard, but prettier), it’s a tough road.

To know for sure if gluten is your problem, a professional must diagnose you as the symptoms vary and are often similar to other health issues. The truth is that most people don’t suffer enough to even realize they have intolerance.[4] If you have been diagnosed, then a gluten-free diet is for you and following the colossally strict guidelines can certainly bring relief and help return you to your most fabulous self.

If not, don’t just jump on the new fad party train. How big is this thing? The gluten-free market is expected to expand by 1 billion dollars over the next three years.

Bet lactose intolerance is feeling way better now that the heats off.

For more info on gluten-free food and brands, check out http://www.glutenfreeinfo.com/Diet/glutenfreeinfo.htm

— Julie H.

September 2, 2009

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[1] From book An Apple A Day- pgs 104-107

[2] AARP.org

[3] http://rebeccascritchfield.wordpress.com/2009/03/13/is-gluten-free-the-new-fat-free/

[4] http://ezinearticles.com/?Gluten-Intolerance-Symptoms—How-Do-You-Know-If-Gluten-Is-Making-You-Sick?&id=479404

Freshman 15ish

How to Avoid the Inevitable College Weight Gain

Greetings, freshmen! Welcome to the world of all-you-can-eat dining halls, late-night pizza binges and drunk dialing exes whom you wish you erased from your phone years ago. Is it really surprising that it only takes a couple of semesters to crack your scale in half?

Studies show that, on average, most students gain 3 to 10 pounds in their first two years of college with 15 lbs. certainly being closer to reality. Yes, blame it on the a-a-a-a-a-alcohol but those games of beer pong and shots of Patron aren’t the only culprits. If you eat too much, drink too much, sleep too little, and fail to get your bum off the couch, guess what? Your metabolism will take revenge, your focus and memory will suffer and you’ll become a lethargic lump. Harsh, we know.

Here are some tips to keep your newly liberated self in check:

Dining Hall Management: French fries are not a vegetable. Macaroni and cheese does not constitute complex carbs. While they are tempting (especially when everyone else is chowing down), you have choices. Most dining halls offer healthy options like salads, steamed veggies, lean proteins and whole grains that aren’t drowning in thick sauces or goopy dressing. And hey, try and lighten up on going back for thirds or fourths.

Snack Attack: Here’s a tip – pulling all-nighters to study while building the leaning tower of Red Bull cans is not a Healthy Bitch success strategy. Hit the local market and stock up on healthy snacks like nuts, fruit, veggies and whole grain crackers to keep in your room. Try to eat every few hours to avoid major hunger pangs and boost your mental sharpness so you can finish that chapter in time to get some actual shut-eye before class.

Get Some ZZZs: Speaking of shut-eye, sleep deprivation does more than just contribute to nodding off in Psych 101. It leads to weight gain, plain and simple. Avoid caffeine after 4 pm and try to work out in the first half of the day rather than late at night. Try sticking to a “not on a school night” party schedule and give yourself enough time to wind down by reading in bed for a few minutes so that you can get a reasonable night’s rest.

Move It: Most campuses have state-of-the-art gyms, so take advantage for crying out loud! Find a workout buddy for motivation and check out all the cool classes that your school may offer. If you’re not the gym type, there are other ways to keep active. Jog or climb the stadium bleachers, walk the perimeter of campus, join the intramural athletics program and make some friends at the same time. Dance your ass off at every party! Sweat, baby, sweat!

Liquid Bulge: It ain’t called a beer belly for nothing. Getting drunk is fun, we know, we’ve been there. But beating a crowd of frat guys at Quarters isn’t worth driving the porcelain bus all night. Though it sounds like something your parents would preach, drink alcohol in moderation. Trust us, your liver and self-esteem will thank you for it later.

Now kids, alcohol isn’t the only beverage that makes you fat – soda and sugary drinks pack it on as well. And despite popular belief, diet sodas aren’t the haloed, white-winged buddies chillin’ on your right shoulder you thought they were. They are full of gnarly chemicals (like the devilish aspartame) and actually make you crave sugar. Keep it simple with water, iced tea and naturally sweetened juices.

Step On the Scale: Ugh, yes, this can be hard but it can also save you from yourself. Studies show that those who weigh themselves regularly are more likely to avoid gaining weight so try weighing in once a week to keep tabs on how you’re doing. You don’t need to obsess, just check in. Remember, your weight is only a small part of who you are so stay level-headed, think healthy and you’ll have a much better chance of feeling great and having fun all year.

Heed our advice, incoming freshmen. Kick the bad habits before they begin and you have a better shot at avoiding the extra cushion for the pushin’.

Now, does anyone have any questions? Class excused.

–Alyssa

To Be or Not to Be

Grasping the shopping cart, I stare at the plump, benign-looking Gala apple and I know it’s The One. A glowing halo materializes around the seductive pink fruit, accompanied by harmonized female vocals. It’s like Julie Andrews is in my ear. I can almost taste the succulent flavor dispersing in my mouth, when … HOLD UP, sister!

My heavenly experience screeches to an abrupt halt. Something is subconsciously calling me from close by. I turn my head and suddenly hear my favorite Bette Midler lyrics. It’s the “Organic” aisle and while the apples don’t appear as voluptuous, it sounds just as serene. Yes indeed, that aisle may tempt me to drop a few more dimes to gain access to HealthyVille … But. It. Looks. So. Good.

Is it worth it to cough up more moolah for organic fruits? What does “organic” mean anyway?

The legal definition of organically grown food is that it is produced without the use of synthetic fertilizers, artificial pesticides, herbicides, antibiotics, growth hormones, feed additives, or genetically modified organisms (GMOs). Organic agriculture does not use harmful carcinogenic chemicals, irradiation or biotechnology in the farming process.

Though experts haven’t reported a significant difference between the two, the facts don’t lie: Studies show that many of the chemicals used in regular food production have been linked to diabetes, obesity, cancer, autism, Parkinson’s disease, male sterility, genital deformities, female infertility, miscarriages, infant deformities, ADHD, asthma, allergies and accelerated aging, just to name a few. Want to know why the Big Red Shinny Apple looks so plump? It’s like baby fat – full of stuff we don’t want or need.

Also, many of these chemicals and fertilizers have a devastating rippling effect on our eco-system, adding to the already colossal cost of reversing climate change, water pollution, soil degradation, plant and insect illnesses and in certain areas, mass algae blooms that lead to giant “dead zones” in the ocean. Yeah, not a pretty situation.

Adam and Eve succumbed to their temptations. Don’t let a fatter wallet or a big shiny apple get the best of you, as well. Go organic.

If you’re not doing it for you, do it for Mother Earth.

You owe her big time.

-Alyssa

August 24, 2009

Berry Good For You

You’ve probably heard a whole lotta hoopla about the importance of eating foods rich in antioxidants. All the experts say you gotta have em – but why exactly? Grab your lab coats, Ladies, it’s time for a quick science lesson.

Every cell in our bodies requires oxygen to work properly, but the oxygen can also impair our cells by way of oxidation, a natural process that occurs during regular cellular functions. While the body metabolizes oxygen very efficiently, a small portion of the cells gets damaged and turns into free radicals. These free radicals are missing an important molecule, so they embark on a disastrous rampage to pair up with another molecule at all costs (very Romeo and Juliet). This little escapade often damages DNA within the cell, causing the cell to mutate, grow and reproduce abnormally. And that can plant the seed for disease. Wow.

Antioxidants work to stop the damage that free radicals create. Vitamins C, E and Beta-Carotene (a form of Vitamin A) work to neutralize free radicals. Each one performs it’s own important function, so it’s important to consume foods with a high number of antioxidants.

Enter, stage left: Berries!

Studies show that just one cup of berries provides all the antioxidants you need in a single day. Specifically blueberries, raspberries, strawberries, blackberries, and cranberries are Super Health Troopers full of fiber, vitamins and minerals, and phytochemicals. They can help prevent cancer and heart disease, combat carcinogens, delay the onset of cognitive function loss, and slow the aging process. Yes, berries help you stay young!

– Kim

I Want Candy!

You know how sometimes you just want a sweet little snickety snack but don’t want to commit to a whole dessert? A little sweety candy nibble-on-the-go that satisfies your sugar bugaboo but doesn’t derail your glorious self?

Original Ginger Chews are just the ticket. These tasty little chewy treats are all natural, stimulating and spicy delicious! Winner of the Fiery Food Association’s Scovie Award for “Best Candy” and America’s #1 selling ginger candy, you’ve got to give these yummy stretchies a go.

Made from cane sugar, ginger and tapioca starch, two chews contain 40 calories, 0g fat, 0mg sodium, 10g carbohydrates and 10g sugars. They are gluten free, all natural and available in 3 oz bag, 4.5 oz box, or box of 12 travel packs.

Added bonus: As many of you may know, ginger has magical queasy-quelling properties, so Ginger Chews are great for fighting the giant Nausea Monster while flying, boating or driving windy roads to Big Sur.

“To me they are totally addictive – chewy, sweet and spicy at the same time. They come individually wrapped so you can’t just shove a handful in your mouth, you must savor each piece. Great when I’m sitting at my desk on the computer, I pop a Ginger Chew and it refreshes me.” – Kim

“I had a sore throat for days and the only thing that gave me relief was the Ginger Chews…sure I ate a case, but my throat felt better!” – Julie C.

Original Ginger Chews by Ginger People $2.39

Available at Trader Joe’s, Whole Foods and other fine health food stores.

— Julie H.

2-4-6-8 Who Do We Appreciate? BREAKFAST!

Rise and shine, ladies. Now’s the time to chow down. Though we tend to believe that skipping breakfast will help us limit our daily calorie count, it’s an utmost unhealthy way to start the day. We’re not talking about sirloin omelettes with extra goat cheese and McDonald’s Egg Mc-WHATEVER. Think smart. For those actually looking to lose a few pounds, skipping breakfast is a recipe for disaster.

When you skip breakfast it continues the “fast” that can increase your body’s insulin response, which increases fat storage and weight gain. We ain’t lying. It’s in the cards. Your body’s fat burning processes are most active in the morning and by eating a healthy breakfast you will help boost your metabolism to burn fat and calories.

But, not all breakfast foods are created equal. So here are some healthy breakfast ideas:

• Oatmeal with almonds, blueberries and walnuts
• Multigrain waffles with sliced strawberries or blueberries (ok, go crazy, add both)
• Whole grain toast with almond butter and sliced bananas
• Tofu scramble with sautéed veggies
• Tofu and bean breakfast burrito
• Fresh squeezed juices
• Green tea
• Whole grain tortilla with peanut butter with chopped strawberries and sunflower seeds
• Whole wheat banana orange muffins
• Bowl of Cheerios and fruit
• Fresh fruit

Open up your mouth and say Ahhhh. Breakfast is the meal of healthy bitches.

- Kim

Vegan Ice Cream, OMG WTF

Ladies, hold onto your panties because if you haven’t tried vegan ice cream before, or more specifically, if you haven’t tried Turtle Mountain’s incredible line of frozen vegan treats, you are in for a surprise. This brand tops many lists of best vegan ice cream ever and they have so many different products there is something for everyone. Their products are all vegan, no cholesterol, no trans fats, and less than half the fat of dairy ice cream. This company knows how to treat a lady!

My personal favorite is their line called Purely Decadent, it is rich and creamy and not at all watery. They have 21 flavors and my highlights are Cherry Nirvana, Chunky Mint Madness, Rocky Road, and Chocolate Brownie Almond. There are also 5 flavors made with coconut milk such as Cookie Dough and Mint Chip.

They have stick bars that are chocolate coated vanilla ice cream, just like Haagen-Dazs makes, and an oatmeal cookie ice cream sandwich coated in dark chocolate. The other line is called So Delicious (no seriously, that’s the name…they aren’t joking either) and they offer ice cream sandwiches, bars (remember fudge sickles?!) and sugar free flavors made without artificial sweeteners (see, it can be done!) and finally, their It’s Soy Delicious line of fruit sweetened ice cream with flavors like Green Tea, Mango Raspberry, and Pistachio Almond.

Now, just because they are vegan doesn’t mean you can eat two bowls every single day, it’s called a treat…eat in moderation, and have on hand during break ups, your period, and to celebrate something special (yes, getting the mail does count, but not more than once). You can find them at Whole Foods or other health food stores, and some traditional grocery stores. Enjoy!

– Kim

Cut Me Some Flax

Just a Spoonful of Flax USA Makes the World Go Round

Baby, it’s a wild, wild world and if you think you can get by on just a pretty smile, then you’re probably Megan Fox or just completely delusional. We assume it’s the latter.

The crude, the bad and the ugly are all around us in the form of (big inhale) allergies, asthma, high cholesterol, breast cancer, osteoporosis, osteoarthritis, Rheumatoid arthritis, migraine headaches, high blood pressure, prostate cancer, breast cancer, pre-menopausal symptoms and the list goes on. Yeah, it’s a mouthful… But now, adding just a few little seeds to your diet can help minimize health risks.

Say hello to Flax USA — one of the country’s leading providers of Golden Omega Flax — a non-GMO variety founded by fifth generation flax farmers, Stephanie and John Stober.

Dating back to the “Olden Days” of 6,000 B.C., flax is a powerhouse super-food, rich in Omega-3, fatty acids, soluble and insoluble fiber, protein, Vitamin B, magnesium and manganese. All ready to rock your world with serious health benefits.

Flax USA uses a proprietary Real Cold Milled process that increases the shelf life to 22 months while maintaining nutrients at their highest levels. Sprinkle these little lovelies for a slightly sweet, nutty flavor onto hot or cold cereal, add to homemade baked goods, blend into smoothies or add to cooked veggies. Voilá!

The company distributes raw flax seeds, milled flax, roasted flax seed snacks, “sprinkles,” lignans, and a fabulous line of Flaxy Pet supplements for cats, dogs and horses.

Available at www.flaxusa.com and select Sam’s Clubs nationwide

–Julie H.

Vita-Me Delicious!

Raw food is all the rage. And for good reason – going Veggie, Whole and Uncooked has been linked to miraculous health benefits, including weight loss, clear skin, increased energy and boosted immune system. But snarfing raw carrots and broccoli for dinner can be, well…mood challenging.

Thank god for the folks who created the Vita-Mix 5200.

Okay, it looks like a blender. But this is not your mama’s mess maker. The Vita-Mix 5200 has a stealth motor able to blend ENTIRE fruits and vegetables at the push of a button. No need to skin, slice, or dice those suckers. Just pop them in, as is, and press the button. The blades actually rupture the cell walls of whole foods, increasing bioavailability – i.e. more vitamins, enzymes, and nutrients your body can actually absorb!

The shatterproof, BPA-free container is chemical resistant, quieter than most and cleans up in a snap. Just drizzle in some soap, pour in some water and blend for 30 seconds. Done.

Addictive Bonus: the Vita-Mix 5200 can not only make butter out of an avocado pit, it can also heat or freeze your food without taking it out of the container. Yes, way. Say hello to homemade organic ice cream, sizzling hot soups and fresh nut butter, using just this one machine. Some models are also capable of grinding grains to make flour and knead dough. Righteous.

Rockin’ delicious recipes galore are available on the Vita-Mix website, including Tortilla Soup, Cranberry Orange Tofu Ice Cream and smoothies, sauces, dressings, cocktails, even breads and batters.

The Vita-Mix 5200 is available in white, black and festive red and starts at $449. For more information, please visit www.vitamix.com.

–Julie H.

Seeing Green

We love salad. You love salad. We all love salad. Add a few raisins, tomatoes, sunflower seeds and flaxseed, and you’ve got yourself a nifty lunch. But who’s the brilliant son of a gun that made us ladies think that iceberg wedge salads were a chip off the old block?! Beats us.

Start seeing green. Iceberg lettuce may look pretty, but never judge a book by its cover, bitches.

Instead of just munching on nutrition-lacking “salads,” pick up some Bok Choy, Collard Greens, Swiss Chard, Kale, Brussels Sprouts, Mustard Greens, Beet Greens, Broccoli Rabe andBroccolini. Whether sautéed, steamed or stir-fried, you got yourself a hell of a meal. Your friends will be green with envy.

Why, you ask? Ha, ha, ha, ha (said with deep laugh). We thought you’d never ask …

10 Reasons Why Green Vegetables are FAB:

• Low in calories
• Low in fat
• High in dietary fiber, calcium and iron
• VERY high in phytochemicals such as vitamin C, carotenoids, lutein, folic acid and vitamin A
• Offer protection against cancer
• Rich sources of potassium
• Aid in digestion
• Help keep bad bacteria out of your stomach
• Sharpen your vision and boost immunity
• Promote healthy skin

- Kim

Grapeseed Oil: The Right Stuff

Oils tend to be a toughy. Either they make you break out like a 13-year-old school girl or they’re your key to salvation. What a debacle?! While I’m not here to mediate a great running debate of the oils, I am here to steer you in the right direction. Two words ladies: Grapeseed Oil.

Before you go skinning grapes and robbing them of their juices, simmer down now. Grapeseed Oil – a vegetable oil, but technically from a fruit – is conveniently sold at your nearest grocery, health and specialty food stores. Its neutral, subtle flavor is ideal for cooking because of its high smoking point. You see, when oil is heated at high temperatures it produces free radicals by changing the molecular structure, but God Bless America, you are safe with Grapeseed Oil. Use it to cook any dish or stir fry, and it also makes for a kick-ass salad dressing or marinade.

But, not so fast. There are also some health benefits to point out here, as well. In the words of music’s most legendary icons, the New Kids On The Block, Grapeseed Oil has got the right stuff …

-#1- The Right Fats: Grapeseed Oil reduces bad cholesterol and increases good cholesterol levels in the body with a healthy serving of mono and polyunsaturated, which contain the lowest levels of saturated fat of any oil.

-#2- The Right Acids: It is also high in Linoleic Acid (the healthy Omega Fatty Acids), and contains several antioxidants.

Without doubt, this should be a staple in your pantry. The price may seem a little high, but it’s no more expensive than Olive Oil and you’re putting in your hot little bod. Suck it up …

Grapeseed Oil, $7-$25 Whole Foods

– Kim

Party Pooper

While you’re reading this, guarantee you’re regretting your intake of Independence Day crap. Honey, it’s okay. Sometimes you need to indulge and treat your body like a human garbage disposal. But remember, healthy bitches always take reponsibility for their actions.

Time for a fiber filler-up! You don’t have to tell us you’re bloated. We know. We know everything. Sometimes your bloated belly is a result of constipation. Eating fiber will not only keep your blood sugar even-keeled and your hand out of the cookie jar (keeps you feeling full) but it will keep your digestive system flowing so you can eliminate waste faster. Don’t forget to keep drinking water. It’s an engine folks, work it.

Here are some great fiber foods to keep handy:

Apples
Beans
Edamame
Berries
Almonds
Ground Flaxseeds
Whole Grain Bread and Pasta
Oat Bran

Jump on the fiber bandwagon and you’ll be on your way to holiday weekend salvation. Don’t hate, appreciate ladies.

Kim’s Yummy Muffin (get your head out of the gutter)

Like you, our beloved fans, we here at HBD have a sweet tooth. Especially during that awful time of month, when our cravings get the best of our judgement. Well, it may come as no surprise to you healthy nibblers, but you can still have your dessert, and eat it, too.

Here’s a great recipe for blueberry muffins, that I like to call my own.

2 cups of flour
1/3 cup of sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 cup almond milk
1/4 cup Earth Balance (butter)
Ener-g Egg replacer, equal to 1 egg
1/2 teaspoon pure vanilla extract
1 cup fresh organic blueberries

Preheat oven to 400-degrees

Mix flour, sugar, baking powder, and salt together in bowl. In a second bowl, mix the almond milk, room temperature Earth Balance, egg replacer and vanilla extract. Slowly pour the flour mixture into the milk mixture, stir well and add blueberries.

Pour into muffin tins and bake for 20-25 minutes. Voilà! You got yourself a little piece of heaven.
- Kim Barnouin

Kim’s New Favorite Cookbook

I am not sure I could realistically count the number of cookbooks I have in my kitchen. Hell, they’ve taken over my oven and bottom shelf of the freezer (Readers Beware: Unlike Lean Cusine microwaveables, cookbooks do not need, nor should they, be stored at less than 32-degrees).

As the fairytale goes, I am literally going to be the old lady who lived in her book.

But no matter how many crowd my home, there is a new one that continues to stand out – Vegan Brunch by Isa Chandra Moskowitz.

I wish I could make it easy and point out just a few highlights, but it’s nearly impossible. The breakfast recipes are like a slice of morning sunshine, and the pumpkin pancakes have me dressing up for Halloween every Saturday. And for those wondering, yes Bloody Marys are not left out. Eat yourself silly knowing you are doing good for your body. Pancakes, French toast, omelets, scones … Seriously, what more do I need to say?!

– Kim Barnouin

Healthy Bitch A-list Product

Over the next few months (hopefully decades), there will be many products we will rave about at Healthy Bitch Daily. But, there are a few we may blog right out of style. Earth Balance is one such staple. If you currently have butter or chemically induced margarine in your fridge, get rid of it pronto. Earth Balance (found at health food stores) is a dairy-free, gluten-free natural oil blend and in one tablespoon (which is a big hunk of butter by the way) there are only 11 grams of fat, 3.5 grams of saturated fat and a healthy source of monounsaturated fats.

Earth Balance is non-hydrogenated, contains no trans fats, preservatives or cholesterol – plus, it may help to improve your cholesterol ratio.

So if Earth Balance tastes like butter and looks like butter, why in the name of Gandhi, would you use regular artery-clogging butter? Make it happen, ladies. No, if’s, and’s or toned butts about it …