No Poo Continues :)

No Poo (shampoo) continues, but I have a confession:

I chopped 12+ inches off of my hair and donated it to locks of love. When I got my hair cut, the stylist lathered my hair in shampoo. It was the ultimate guilty pleasure. But again my hair became super dependent on the sulfates. So, I'm back to no 'poo, but I've changed the recipe.

I mix 3 tablespoons of baking soda with a splash of water to create a paste.

Wash & Rinse. To create that shampoo scent add any type of essential oils. I really like mint in mine because it makes me feel clean.

If you have wavy, curly, or hair that knots easily, rinse it with 1 cup vinegar/1 cup water mixture. My hair is still getting used to it because I have thick hair. But if you don't have ridiculous Greek genes like me, your hair should be up to par by a week. It's a win-win: no harsh chemicals in your body and no feeding the shampoo companies money.

On another very exciting beauty related note, I started making my own lotion. I have suffered with dry skin every season change. It makes me a little nervous to be putting something that is filled with toxins onto the largest organ, my skin. Here's all you need:

1 1/4 Cup Hot Water

1/4 cup emulsified wax (you can buy this online or at some craft stores)

1/4 cup extra virgin olive oil

24-36 drops of any essential oil you wish. I used lavender for stress relief.

In a mason jar, I combined the wax and olive oil. Then, I popped it into the microwave for about a minute (the temperature should be around 155 degrees).

While the wax and olive oil sat in the microwave, I filled another mason jar with the water. Once the olive oil and wax mixture was done, I put the water in the microwave for a minute. The temperature on this should read roughly 120 degrees.

The final steps are adding the drops to your olive oil mixture. Then, pour the water in the mixture; it should turn into a milky white color.

To finish this off, I pour the mixture into the now empty mason jar and let it cool down.

I must admit, I approached this project with some apprehension. I know how to cook, but I don't know how to cook up lotion - or so I thought.

Anyway, back onto what I do best - cooking up FOOD

More soup, more soup, I say..

As I mentioned in my previous post, I've been a soup making addict. I'm trying to come up with healthy version of each soup, so the recipe making is taking some time. I have mastered, thanks to Rachael Ray in part, a very light Cherry Tomato Ravioli Recipe:

Ingredients:

2 tablespoon EVOO

2 Pints Cherry Tomatoes

2 Cloves Garlic

4 Cups Chicken Stock (use veggie Chicken Stock to make this Vegetarian)

1 LB Fresh Ravioli (I used store bought frozen, but you can use whatever is in your house)

2 Scallions

1 Cup Torn Basil Leaves

1. In a large, deep skillet with a tight-fitting lid, or a Dutch oven, heat the EVOO, 2 turns of the pan, over medium-high heat. Stir in the cherry tomatoes and garlic; season with salt and pepper. Cover the pan and cook, shaking the pan occasionally, until the tomatoes burst and a thick sauce forms, 15 minutes. Feel free to mash the tomatoes up with a potato masher.

2. Add the chicken stock and 2 cups water and bring to a boil. Cook for a couple of minutes, then add the ravioli and cook until tender, 3 to 4 minutes. Remove from the heat and stir in the basil and scallions to wilt. The fun part about this is you can add whatever pasta you want. If you're a vegan and you don't want to have the dairy, add in plain pasta and thicken the broth up with a little bit of corn starch.

   
   

Hi, my name is Gabi and I'm a sulfate addict..

Well, hello hello...

I've started several new projects, most of which did not include updating my blog. This is all about to change because I have added several new components to my healthy living bag of tricks.

And so it goes....

It is important to understand food as your source of energy. Seeing your body as a temple that needs the most beneficial nutrients to be as beautiful and efficient is key to staying healthy. I believe a lot of people in the health food community believe this, but fall short of the bigger picture. You may began to ask yourself what I mean by this. Take, for example, your skin. It is the largest organ in our body, but we rub chemicals from soap, perfume, lotion, and many other things on it. After researching all of the harsh chemicals in these products I've decided two things:

1. I am no longer using shampoo (this journey has been hellish)
2. I'm making my own lotions

I currently use a half water/half vinegar rinse prior to washing my hair. Then, I use 1 tablespoon baking soda and 2 tablespoons of water to make a paste, which I use to wash my hair. I have hard water, which is a problem because hard water does not dissolve baking soda well; in fact, it has potential to create soap scum. That is why the vinegar rinse is important. As a general rule, a person should only wash his or her hair two to three times a week.

The verdict: I'm addicted to sulfates

Sulfates are synthetic detergents found in shampoos that make it foam and lather, like in the shampoo commercials. I love the lather and feeling of clean hair, so much so that when I think my hair is greasy, it puts me in a negative mood for the day. When I get home, I shower, lather, and feel like a million bucks. I am very particular about my hair being "clean," which is why this project is a nightmare.

So what's wrong with sulfates, you might ask..

According to David Steinman, from Healthy Living:

We have found very often the presence of sodium lauryl sulfate in a shampoo formulation is a "marker" for the use of other undesirable ingredients, including formaldehyde-containing preservatives (e.g., imidazolidinyl urea); possible cancer-causing wetting agents (e.g., cocamide DEA); and nitrosamine-forming agents (e.g., triethanolamine). Also, it should be mentioned that in Germany, where there is a concerted effort underway now to label cosmetics and personal care products as certified natural, formulations containing sodium lauryl sulfate, ammonium lauryl sulfate or sodium laureth sulfate cannot be so certified, reports Michael Wrightson, president of Logona Kosmetik.

Interestingly, sodium lauryl sulfate "is used around the world in clinical studies as a skin irritant," notes the journal. The publication expressed additional concerns:

• Carcinogenic nitrosamines can form in the manufacturing of sodium lauryl sulfate or by its inter-reaction with other nitrogen-bearing ingredients within a formulation utilizing this ingredient.
• Other studies have indicated that sodium lauryl sulfate enters and maintains residual levels in the heart, liver, lungs and brain from skin contact. This poses the question whether it could be a serious potential health threat from its use in shampoos, cleansers, and toothpastes.
• Still other research has indicated sodium lauryl sulfate may be damaging to the immune system, especially within the skin. Skin layers may separate and inflame due to its protein denaturing properties.
• Although sodium lauryl sulfate is not carcinogenic in experimental studies, it has been shown that it causes severe epidermal changes in the area it is applied, indicating a need for tumor-enhancing assays.
• Additional studies have found that sodium lauryl sulfate is heavily deposited on the skin surface and in the hair follicles. Damage to the hair follicle could result from such deposition.

Well my - that's enough reason for me to stop using shampoo. So, I'm very sad that my hair no longer lathers like the moaning women and men in Herbal Essences commercials. In fact, I'm only at the beginning stages of this experiment and my hair feels greasy. It's not cringe worthy like, "oh-my-gosh that girl totally does not wash her hair." It's more mental, and me being particular.

But, shampoo is a product that has no real purpose other than to make shampoo companies money.

The sulfates lather your hair, but the synthetic detergents merely strip your hair of it's natural oils. In turn, your hair freaks out, and produces extra oils to compensate for the stripped ones. Alas, the cycle begins again. Interestingly enough, the "lather, rinse, repeat" ideology is only for the soap companies to make more money. The more shampoo you use, the more money they make. Since I've been participating in this useless pattern for 26 years, my hair is going to take time to adjust. From what I've read, it takes about 2 weeks for your hair to get accustomed to not being stripped, so I'm willing to deal with greasy hair if it means protecting my skin and body.

My lotion tangent will have to wait for another update because I'm still working on it :) (Cliff Hanger, dun dun dun)..

Anyway, onto FOOD! Since the weather is getting a bit colder, I've been on a soup making craze. Here is one of my absolute favorites:

Vegetarian Chicken Tortilla (12 Servings)

Ingredients

• 2 tablespoons vegetable oil
• 1 green pepper
• 1 medium sized yellow onion
• 2 cloves garlic, minced
• 1 package of baby bella mushrooms
• 2.5 tablespoons ground cumin
• 1 (28 ounce) can crushed tomatoes
• 1 (4 ounce) cans chopped green chile peppers, drained
• 2 (14 ounce) cans vegetable broth
• 2 cups water
• salt and pepper to taste
• 1 (11 ounce) can whole kernel corn
• 1 (14 ounce) can black beans
• 12 ounces tortilla chips
• 1 cup shredded reduced fat Cheddar cheese
• 1 avocado - peeled, pitted and diced

Directions

1. Heat the oil in a large pot over medium heat. Stir in the pepper, onion, garlic, mushrooms, cumin, and cook 5 minutes, until vegetables are tender. Mix in the tomatoes and chile peppers. Pour in the broth, and season with salt and pepper. Bring to a boil, reduce heat to low, and simmer 30 minutes.
2. Mix corn and black beans into the soup, and continue cooking 5 minutes. Serve in bowls over equal amounts of tortilla chips. Top with cheese and avocado.

Nutritional Information

Amount Per Serving Calories: 315 | Total Fat: 16.2g | Cholesterol: 12mg

[Enjoy]

Fall is in the air

I used to run through suburbia everyday for almost an hour. Six miles of manicured lawns, cracked sidewalks, and people driving to work. I've since traded my suburban status and moved to the beach. My runs are filled with salty mist, ocean air, and the beautiful mystery of the sea. The sounds and smells of the ocean are bitter sweet; as summer closes, leaves brighten up the fall sky with their glow of orange and reds. Still, I will forever be a summer baby (literally, my birthday is in June!). However, the wonderful tastes of fall, specifically pumpkin, compensate for the brisk air and jacket weather.

On the menu today:

Pumpkin Wheat Honey Walnut Muffins

Ingredients

• 1/2 cup cranberry raisins
• 1 1/2 cups whole wheat flour
• 1/2 cup packed brown sugar
• 1 teaspoon pumpkin pie spice
• 3/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 eggs
• 1 cup canned pumpkin puree
• 1/2 cup vegetable oil (you can sub applesauce for a healthier version)
• 1/2 cup honey
• 1/2 cup chopped walnuts

Directions

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper liners. Place the raisins in a cup, and add enough hot water to cover. Let stand for a few minutes to plump.
2. In a large bowl, stir together the whole wheat flour, brown sugar, pumpkin pie spice, baking powder, baking soda and salt. Make a well in the center, and put in eggs, pumpkin, oil and honey. Mix just until the dry ingredients are absorbed. Drain excess water from raisins, and stir in along with the walnuts. Spoon into muffin cups so they are about 2/3 full.
3. Bake for 18 minutes in the preheated oven, or until the tops spring back when lightly touched. Cool in the pan before removing from cups.

Thanks to All recipes for this awesome recipe. Though it's not verbatim, my version has a much better texture and is tastier :). However, I may be a biased!

Hello world - it feels good to be back!

Greek Orzo and Grilled Shrimp Salad

I've been a bit MIA in more aspects than one, and unfortunately my blog has become victim to this treatment. However, I have continued along my path, and in the spirit of summer, despite the rainy skies in New Jersey today, here is a great pasta salad recipe. It's so great, that I'm actually thinking about how much I would want to eat it RIGHT NOW!

Greek Orzo and Grilled Shrimp Salad

I substituted whole wheat pasta for this one to make it a bit cleaner, and I used a heavier pasta like penne because the Orzo seemed a bit mushy for my taste.

Tonight I'm going to experiment with a classic restaurant recipe, wish me luck :)

Cultural Identity, Consumerism, and Ravioli :)

As I have previously blogged, I hate running in the summer. The humidity, sweat, heat, I hate it all. I recently started getting chills, which significantly alarmed me. If you are a heat runner or just a runner in general, you should read this article. Here is a snip bit:

Goose bumps and chills occurring while exercising in warm, humid conditions are concerning symptoms. Evaporation of sweat is the main mechanism by which the body regulates the core temperature while exercising. When this system is not working well or is overwhelmed by heat stress, the core temperature will continue to rise. The high level of humidity during your race inhibited the evaporation of sweat, compromising the body’s cooling mechanism. Another factor that impedes the cooling mechanism is dehydration; this compromises sweat production. Even though you drank fluid at every station, the humidity could cause an even greater sweat rate than usual.

Onto the fun stuff:

FOOD!

I'm very good at eating three healthy meals a day. What I'm not so good at is healthy snacking. I rarely snack, and at dinner I find myself hungry. I would like to snack on cupcakes, chocolate cake, pistachio ice cream with peanut butter cups, and many other generally unhealthy options. But, snacks are important. They help you maintain energy and keep you full between meals, which decreases your chances of pigging out. I read this, which improved my ideas a bit.

Recipe of the day:

Tomatoes and Ravioli with Escarole.

My only suggestion is to use whole wheat ravioli if you can find it, or sub ravioli for delicious eggplant or grilled chicken to remove the excess carbohydrates, depending on your diet.

Side comment, but I love to BBQ. BBQs are traditional unhealthy, as I previously posted. My new favorite side to replace potato salad and pasta salad, is zucchini. Slice up a zucchini, and chop up garlic. Salt and pepper the veggies, wrap them in foil, and pop them on the grill. By the time your meats are cooked up, the zucchini will be super tender and delicious. Less calories, fat, and just overall healthier, but tasty side option.

Last thing I wanted to comment on, and I've been thinking about this for a while: The word diet is pejorative in our culture. In my opinion, companies like Jenny Craig and Nutri-system capitalize on this negative connotation be promising its customers with weights loss that occurs without changing your diet. Jenny Craig offers it's costumers "Jenny Cheese Curls," which closely mirror Cheetos. It's like a magic potion; a person can still eat crappy foods, with little nutritional value, but meet his or her desired weight.

The problem? The majority of these costumers gain weight back.

The reason? They never learn anything about nutrition. Instead of going on a diet, without the pejorative context, because I feel diet is truly a lifestyle choice, they sustain the negative diet connotation eating these "healthy" options of the same crap they were eating before. A person who wants to loose weight or eat healthier shouldn't be eating "Jenny Cheese Curls" or the "Jenny Anytime Peanut butter chocolate bar" as part of their diet plan; they should instead opt for apples, bananas, dark chocolate, nuts, and the list goes on. The only true way to maintain a healthy lifestyle is to learn the ropes and climb the mountain.

It makes me upset to think that companies capitalize on people's ignorance, and sustain our cultural identity as one that lacks nutrition as a key ideology.

Post Pig Out Plan

I find running in LBI to be one of the most inspirational times as a runner. Generally, I wake up at 7:30 and go for a halcyon run with little company from other people. But in the summer, people are outside more. In LBI there are few roads to run, and therefore lots of people; people watching is one of my favorite hobbies. What I find inspirational are the varying fitness levels holding the same keep-going fighting spirit. When I'm having a bad run, and I see this variety it picks me up. How can you not find inspiration in a marathon running jogging along a 75 year old power walker or a father pushing his children in a stroller while running? There are some familiar faces, but overall I love seeing people caring about themselves and stepping out in a healthy way regardless of their fitness level. It shows me that it is never to late to start a new journey. This is something we could all benefit from.

Moving on, last night did me dirty, from a healthy perspective. At one o'clock in the morning, I thought it was a good idea to eat chips, salsa, and a hamburger. In the event you find yourself in this position here are some Post-Pig-Out Tips. Post-Pig-Out never feels good. But, this is my favorite tip:

DO A REALITY CHECK
As full and heavy as you may feel, the numbers don't lie. It takes 3,500 extra calories to gain 1 pound of body fat. So unless you ate six slices of cake and drank eight glasses of wine, you're in the clear.

To recover from my post-pig-out, I want to start with a healthy breakfast. Pumpkin-Gingerbread Waffles is the perfect sweet treat without over indulgence. Hey, it's under 300 calories! The worst thing you can do is starve yourself post-pig-out. Start fresh and recharge. If it makes you feel better do a harder worker, but NEVER forsake food, ESPECIALLY BREAKFAST.

I'm a bit of a pumpkin-aholic. Anything and everything (minus cold pumpkin soup, yuck!) pumpkin, I love.

I find that, I'd rather eat like a pig in the morning at breakfast and gradually taper my meals in the day. It feels better to eat a salad for dinner after I've had these great waffles, as opposed to eating egg whites for breakfast and then chowing down on chips, salsa, and a hamburger at night (I only had a protein shake for breakfast yesterday, which I'm sure was a contributing factor to my late night pig-out). Though the obvious choice is to eat healthy throughout all meals, but honestly whose perfect? I love food and with that I know I'll never be super thin and super strict.

For me, food is about taste, pleasure, and sociability.

Good morning and happy Saturday :)

Beat the Heat & Shepherds Pie

I am a winter runner. The cold air hitting my lungs creates a refreshing surge throughout my body, and keeps me going.

I am NOT a summer runner. Whereas in the winter I run up to eight miles a day, in the summer I struggle to break two miles. It's frustrating, and an activity that calms me quickly begins to stress me out. To combat this hurtle, I found some weird tricks to beat the heat; the tips are from runners world.

Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.

The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."

The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful."

I am considering the Badwater Bandanna. The other seems a little silly. I hate running with hats on.

This is an amazing article about a heat running experiment. It's definitely worth a read. Here are some highlights:

During the hot run, my heart rate soared to 175, about 96 percent of my max. My temperature spiked to 103.5, close to the edge of heatstroke, which can potentially occur when your core temperature reaches 104.0. My lactic acid climbed above 4.0, the point most physiologists define as the lactate threshold where the leg muscles no longer function efficiently. And my plasma volume contracted by more than 10 percent, which, coupled with a 2.6 percent total dehydration, forced my heart to work harder to push blood to my legs. All this at a pace I considered comfortable. If I had run much longer or harder at 90 degrees, it's possible that I could have staggered into heat illness, the precursor to the heatstroke hurt zone.

Now onto the good stuff:
Recipe of the day:
Turkey Shepherds Pie with Scallion Mashed Potatoes

Anytime a comfort food has a healthy option, I'm happy. This one is worth a try!