Friday, March 21, 2014

What to Do When You Know a Migraine is Coming

Hi everyone.

This post may not be up to par.  My brain is protesting my bad choices and giving me a lot of trouble.

Yeah, after three months of being totally migraine-free, those lovely little angels have decided to grace me with their presence once again.  It seems that I accidentally slipped some dairy into my system a few days ago.  During midterms week.  IT'S FINE.

:)

Not to worry, though, because it has inspired a very useful blog that I've actually wanted to write for a long time.

What to do in the early stages of a migraine:

You know what's coming.  Maybe the little silver lights have shown up, maybe you feel a mild headache and stiffness in your neck.  Whatever it is, you know that you're in for it now, and you're hoping to figure out any possible way to make your next few days a little less awful.  I'm very sorry and I empathize.  You'll be okay, I promise!  Here, I got you some puppies that look uncomfortable.
  1. Prioritize.  You're not always going to be able to turn off the world when you have a migraine.  But it is important to recognize your migraine as your physical self telling your mental/emotional self that it needs a little attention.  So if you have to keep going with other responsibilities, it's okay.  You will be able to do it.  But make sure you put yourself higher up on your priority list, and at least address the problem minimally.  You deserve it.
  2. Eat so much food.  This is my favorite part.  When you feel a migraine coming, eat all the food in your house.  During a migraine, your brain is burning calories just by being in so much pain (isn't that disgusting? I know).  So give your body the calories it needs to heal.  That's more important than your diet.  Simple carbs and sugars are especially effective quick-fixes, for me: fruit juice, starchy veggies, and grains.  Overestimate the amount of food you'll want to eat and then prepare it while you still feel okay.  There's always the possibility of nausea, so don't overeat or eat things that are too rich, but your body needs energy.  
  3. Numb your brain.  Of the food you're eating without regret, give yourself something cold to reduce the inflammation in your head.  Ironically, I discovered this method very early on in my migraines, before I had discovered the cause: dairy.  I would eat giant bowls of ice cream when I felt a migraine coming.  So don't do that, but maybe try a popsicle or frozen berries, just to be sure.  It sounds weird, but i'm telling you it really does help.
  4. Make yourself at home.  Whatever environment you're in, try to make it as comfortable as possible.  Lower the lights, get under blankets, eliminate the unnecessary noises.  Also, wearing sunglasses at night is completely acceptable during a migraine.  People might think you're on drugs, but that's not the worst thing.  Your body is probably sensitive to light, sound, temperature, and basically everything, so don't feel bad laying in bed as long as you need to. 
  5. Get moving.  Though you may be cozy in bed, it's important to avoid getting stiff.  I do some simple yoga when I feel up to it, which keeps me limber and also helps me to relax more.
  6. Stop googling.  I know you want to figure out why you have migraines, but trust me, do it later.  The internet is a dangerous place.  One time, I asked WebMD why my feet were cold and they told me to go the hospital, so just do something else.  I know that bright lights are not good, but I often watch movies at the beginning of a migraine because it keeps me from thinking about scary medical problems I don't even have.  The most important thing to do is keep yourself away from the things that stress you out, so just worry about that another time. 
So, I'm sorry this blog isn't as shiny and perfect as my others, but I promise I'll revise it when I'm feeling better.  I'll be in Paris and London next week, and definitely feeling better, so I'll have a lot to write about when I come back.  Happy Spring Break!  

Thursday, March 13, 2014

London is the Best Place


I don't even know where to begin.  I just loved London.  So soon after my trip to Zurich, I felt like I barely had time to prepare for the trip.  So I hit the ground running on Thursday night and didn't stop until about two AM Monday morning.  Needless to say, Monday was a pretty pointless day when it comes to being productive.  It's hard for me to care, though, when I had such an amazing time all weekend.

It was really nice to be in a place that was so modern and urban - Florence is neither of those things, and it can get tiring if you're not used to it.  London seems like a really efficient place.  And I hate to say it, but it was really nice to be able to speak English again.  I think that the language barrier her is really good for me, but it was nice to be able to communicate easily.  

Hagrid is a fake robot. No seriously.
I had to write out a list of all the things we did to start working on this blog, because we were so busy the whole time that I might forget something.  On Friday, we went to the Warner Brother's Studio and did the Harry Potter tour (amazing), then went to see Once, the Musical (more amazing).  On Saturday, we visited Buckingham Palace and Hyde Park (beautiful), went to Portobello and Borough Market (delicious!), did the London Eye (spectacular), and saw Big Ben, the Tower of London, Westminster Abbey, and Parliament (overwhelming).  Then on Sunday, we visited the Tate Modern (crazy) and Shakespeare's Old Globe (fascinating) before doing some last minute shopping on our way out.    

At the Stage Door with The Guy.

The best part of the weekend was seeing Once.  As I mentioned on Facebook, I cried three times during the production, then came home wanting to learn to play piano and the violin, then learn to speak Czech.  Friday morning, we went to Leicester square and scored tickets for twenty pounds.  It was so nice to have everything be a surprise that I really don't want to tell you that much about the show, but I will say that there is a certain quality you can only get when everyone involved in a production really loves what they are doing.  I am always the most inspired by people who love what they do, and when what you "do" is Once, I guess you're bound to love it.  It was an amazing work of theatre and I encourage anyone within a forty mile radius of any production of it to stop what they are doing and go see it right now.  Right now.  I'll be back to see it in New York, I'm sure.

But let's talk about what really made this weekend awesome.  Look at all the food!


I know that a few weeks ago, I called the Avocado Sandwich my favorite meal ever.  That was careless wording, I think.  Avocado sandwiches are my favorite thing to eat, but my favorite meal is the kind that lasts hours, spans neighborhoods, and includes food from numerous cultures.  That was the kind of meal I had on Saturday afternoon, and it made me so happy.  As I mentioned before, we hit both Borough and Portobello Market on the same day.  So I started eating lunch at the beginning of Portobello and didn't stop until the last of the stands at Borough Market.  It was amazing.

I ate Falafel, a Waffle, Fresh Orange Juice, a Vegan Burger, Thai Coconut Pancakes, and countless samples of fresh fruit, balsamic vinegar, olive oil, you name it.  So happy.  It was all right there and they were happy to give it to you!  I budgeted myself fifteen pounds for the meal, which is excessive, but I was indulging... I just wanted to.  That night, I was able to get a tiny dinner, so it worked out - I felt like I wouldn't be able to eat for a few weeks, but unfortunately to my wallet, it doesn't work like that.


Now, the British are not known for fine dining.  In fact, quite the opposite.  My impression of British food has always been unhealthy and, in the words of my mother, also "just not good."  In addition, not particularly vegan friendly.  But judging by the feast I just described to you, it's easy to see I had no trouble.

The truth of the matter is this: excluding the cider, I ate very little authentic British food.  Though I usually aim for an authentic experience, I am no Anthony Bourdain (yet).  Boy, was I happy to see a Chipotle.  I didn't only eat American food though: I ate Thai, Korean, Mexican, Irish, Japanese (is that what Mochi is?), and Italian food.  All coming from people who really knew the food they were preparing.  Along with that, I had an amazing amount of access to really healthy options: gluten free, dairy free, vegan, vegetarian, all readily available.

I think big cities are great places to eat if you know what you're doing.  They have so many options, and some of them are not healthy at all, but some of them are quite healthy.  I guess the large population demands variety, which can open up opportunities.  They also have access to knowledge and resources from around the world, which can be both good and bad.  So I took two things away from my trip to London that I think are important to share here:

  1. Taking advantage of the largest variety of food available will help you stay healthy.  From the ingredients you use to the cultures from which your recipes originate, eating a variety will help you get a variety of nutrients and avoid excesses of particular additives or unhealthy ingredients.  Chances are, other cultures practice healthier food habits than your own.  Find out what they are and adopt them when you see fit.  With that said, in some ways, it is important to stay close to home:
  2. Becoming a "locavore" will help you in many facets.  I know it seems difficult at times, but with the right knowledge, you can do it from wherever you live.  Moving to New York from California really opened my eyes to the difficulty, but I do it anyways, whenever I can (I know, Long Island isn't Siberia... but to this California kid it sure seems like it).  Now, from Florence, I really have no trouble at all.  Quite often, local food is the only food available.  Find out ways you can eat locally by searching for the Farmer's market, or even creating relationships with local farmers.  It helps the environment by eliminating some of the fossil fuels necessary for transporting food.  It will help the financial environment in which you live, by contributing to the flow of currency within your own community.  And the food you'll eat will be richer in vitamins and nutrients because there will be less time involved between picking and eating.  
This weekend I'll be taking it easy, maybe visiting some places around Italy.  Maybe studying for midterms, but if we're all being honest here, probably not.  Hopefully I'll be able to get some good writing in, though, because I will be spending the following in Paris, other cities in France, and maybe London again because I didn't see enough of it yet.  As always, I hope you let me know what you think of this article, and leave any questions, comments, and suggestions in the comments below.  My goals are to do more talking to and less talking at, so any feedback is greatly appreciated!

Monday, March 10, 2014

Vegan Challenge #2: No more Dairy! + My Weekend in Zurich



The inspiration to write this blog came from my visit to Zurich, where dairy is really a big deal.  It was an interesting opportunity to observe how even something that is considered a staple can be avoided completely if you have the drive and the knowledge necessary.

Now, I am no expert on travel in Zurich.  The language is insanely difficult for me to grasp, the economic inflation hard for me to accept, and I had little knowledge about the culture before arriving.  This made it a little difficult to me to be as carefree in my eating as I would have liked to be, but I had an amazing time, and also got to eat some delicious food.

Unlike in Zurich, though, I have very little trouble living without dairy in America.  There are so many resources out there, and I was reminded of this when they were taken away from me.  So I thought I would give you a few guidelines on how to live without dairy.  If you have already decided to eliminate dairy from your diet and would just like to know how, keep reading.  If you'd like to know why I think experimenting with your dairy intake is important, click here.

Vegan Challenge #2: 14 Days Without Dairy
How much dairy do you consume in fourteen days?  From your morning coffee to your midnight snack, it might be a staple to your standard diet.  Fortunately for us, it is so easy to replace and eliminate!  Here are the rules:

  1. Eliminate the dairy products that aren't necessary.  For the next two weeks, avoid pizza, ice cream, and other foods that are inherently high in dairy.  Try some healthier options based on whole foods wherever you can.  Remember that getting rid of dairy means including something else; often people fail to achieve their health goals because they get rid of one thing and don't find something else to eat instead.  Your body needs food, and I will never suggest calorie restriction as a way to go.  I only suggest the things that I can do, and there's just no way to get me to stop eating. 
  2. Break down your cravings.  But Katherine, I just can't live without cheese.  Wrong.  You can and you will.  :)  Dairy products are among the foods we often crave, for many reasons.  Firstly, they are convenient, nicely packaged, well-advertised and flavorful products that we are accustomed to.  They are also often calorie dense and high in simple carbs, so they make us feel satisfied quickly.  As with any food group, I think it's important to break down your dairy cravings and decide whether they are legitimate instinctual desires for fuel, or if they are motivated by other things.  Try to be more specific about what you are craving: instead of craving cheese, you may be craving something salty, creamy, and warm.  The good news is you can have things that are salty, creamy, and warm without consuming dairy products. 
  3. Where you can't remove, replace.  I ask you to do this only where the first two steps were insufficient, because often the things we use to replace dairy and meat are just as unhealthy as the original.  However, there are so many options out there that as long as you continue to focus on whole foods and variation, I don't think they will do a huge amount of harm to your body.  Read up and decide what your nutritional needs are, and make your choices accordingly.
This chart can be used as a basic guideline in how to replace dairy in your diet, based on your culinary, craving, and nutritional needs.  The main time to implement the rules of the challenge are at the grocery store, so consider the following before you hit the aisles. 

You want:
You actually want:
You can have:




Milk


Something creamy and refreshing.  
Something to add liquid to a recipe.  
Calcium and Vitamin D.
Rice Milk, Nut Milk, Coconut Milk, and Soy Milk are found in many normal grocery stores and your local health food store, and will blend seamlessly with many recipes.  They’re also good on their own.  I will be writing about the different options in more detail soon.
Get your calcium and Vitamin D right from the sources, and eat your leafy greens and get out in the sun.


Cheese
Something salty, creamy, and warm.  
Another layer of flavor in a recipe.  
Protein and Calcium.
There are many brands of vegan cheese that taste very similar.  They are often nut-based or soy-based, and will melt, grate, and spread just like the cow stuff.  And again, go to the sources for Calcium and Vitamin D.


Butter

Something salty.
A means of cooking another food.
Fat.
Earth Balance makes a very convincing vegan butter and can be found at Trader Joe’s and other health food stores.  Wherever you can, though, try to use fats that are plant-based for cooking, or avoid using fats altogether by steaming, boiling, and baking.


Cream

Something really creamy.
Liquid and fat to bring form to a recipe.
Fat.
Coconut milk and soy milk seem to be the thickest of the milk replacements, in my opinion, so try those if you need to.  Also, refrigerated coconut milk will whip up just like cream does, and you’ll need less added sugar.*
*Trader Joe's also sells this amazing coconut-based ice cream that will really help you out.  Give it to your friends and don't tell them it's dairy free - they'll never notice.

And that's it!  Take advantage of the resources available to you and add some variety to your diet.  Even eliminating the smallest things can have an impact on the health of your body, some cute little farm animals, and the planet.  Remember that planning ahead and keeping the calorie count up will keep you from caving in, whenever you're dealing with dietary restrictions, and that the best diet is one based on whole foods.

Let me know your thoughts on this idea.  How difficult would it be for you to get rid of dairy?  Do you think this would be the hardest part of going vegan, or would it be something else?  What kind of meals do you make without dairy?



* * * * * 



For those of you interested in my travels, my weekend in Zurich was amazing!  I had very few expectations and few plans, but I had a really good time there.  It was a very interesting change of pace, and contrasted the culture of Florence pretty drastically.

Being in that city felt like visiting an amusement park for three days: everything was clean, every person fit, happy, and beautiful, and every location easily accessible.  I felt extremely safe there, and would recommend it to anyone looking for a place to travel to alone.

With that said, I can barely afford to breathe there.  There was no spontaneous spending, but I managed to have a nice time in an affordable manner.  I had packed many of my meals ahead and then visited the grocery store for food so that I could splurge on a really good meal once or twice.  I paid for a Zurich Card, which gave me unlimited access to public transportation and many museums and attractions in the city.  At twenty four francs for twenty four hours, it was definitely a good investment.

I hiked on Mount Uetliberg, did a boat tour of the lake, visited many of the parks, saw the university, and went into a lot of posh clothing and furniture stores.  It was such a beautiful place and had so much to offer to travelers; I'm quite happy with my first out-of-Italy destination.  Check back next week for what happens to me in London.

Dairy Facts

If you've read my blog or been updated on my current life in any other form, you know that dairy is not my friend.  I used to consume it daily without any immediate negative side effects, but my tolerance for it has plummeted to a point where even small quantities have me feeling sick.  No matter how much I wanted it to be, dairy is not good for me.  But I have a secret: dairy isn't really that good for you either.

I always try to make it clear that while I believe that a vegan diet is the healthiest for my body, other choices are acceptable too.  I didn't create this blog to publicize why I have made my choices or rope other people into a vegan diet.  With that said, I feel pretty strongly that the amount of dairy consumed in the standard American diet is not good for us.  If you're interested in the nutrition facts about dairy, I encourage you to do your own research and to click here for my opinions on it.  But for now, I'll just give you my two cents.
  1. Consuming dairy is weird.  When you get to the end of The Grapes of Wrath, nobody is sitting there thinking, "yeah that would really hit the spot right now."  So we agree that drinking human breast milk after infancy is strange, right? But it's okay, because we get it not from our mothers, but from other people's mothers.  Nope, still weird.  Well, the mothers we get it from are animal mothers.  Yeah, that's cool, right? That's definitely not weird.

    I think that many people are very detached from the primary sources of their food, so that argument may not really get you on board.  Even though you know where dairy comes from, when you see it packaged up all nicely in a bottle of low fat milk or a block of cheese, it doesn't really bother you.  But what really got me thinking was when I learned that the human body naturally stops producing lactate, the enzyme that digests lactose, after infancy (because that's when we're supposed to be done with it).  When someone develops lactose intolerance, their body is just functioning naturally.  The abnormality is actually the lactate persistence that many people develop by continuing to consume dairy through adulthood (Patrick-Goudreau).  Fascinating.  So it's weird to consume dairy, but people do a lot of other weird things.  There's a lot more going against dairy, though.
  2. Diary consumption is linked to a variety of health issues, like mine.
    Migraines, acne, and asthma are three health issues that I did not have to research to link to dairy consumption; in my own body, these three things nearly disappeared after I stopped consuming dairy.  However, in eliminating dairy from my diet, according to the Physician's Committee of Responsible Medicine, I have also lowered my risk of Osteoporosis, Cardiovascular Disease, Diabetes, and types of cancer, and eliminated sources of contaminants (Understanding the Problems with Dairy Products).  Other side effects people have claimed to be related to dairy include constipation, arthritis, and insomnia, but I have no sources that provide scientific proof.

    So unless you sleep like a baby, have beautiful clear skin, poop twice a day, and don't get any of the other health issues I've mentioned, it might be fun to try out a dairy-free diet.  I am a firm believer that the best way to find out if something works is to try it yourself.
  3. The benefits do not outweigh the risks.  What are the benefits of dairy products?  The one that they are most known for is Calcium.  Let's break that down: Calcium is a mineral that comes from the ground.  When cows eat grass that is grown on calcium-rich soil, the calcium is processed and excreted in their milk, along with whatever else they have consumed.  Some argue that our bodies cannot process the calcium once it has been processed by the cow.  But when cows don't eat grass, their feed must be artificially supplemented with calcium (Patrick-Goudreau).  Therefore, most of the calcium consumed in dairy products is hard to digest and unnatural.
     
  4. It's really easy to stop consuming dairy.  Nutritionally, there are many other sources from which to get the benefits of dairy products.  Beyond that, there are so many substitutes and resources out there for you.  Just try it, and you will surprise yourself.  
Works Cited
Patrick-Goudreau, Colleen. "From Excuse-itarian to Vegan." YouTube. YouTube, 07 Oct. 2011. Web.        1 Mar. 2014. 
"Understanding the Problems with Dairy Products." NutritionMD.org ::. Physician's Committee for              Responsible Medicine, n.d. Web. 1 Mar. 2014.                                     



Monday, March 3, 2014

Avocado Sandwich: My Favorite Vegan Meal Ever

Sorry for the late post this week: I was in Zurich this weekend and had really limited internet connection. I'll tell you more about it my next blog, but first, enjoy this!

Avocado Sandwich

Ingredients:

  • 2 Avocados, preferably Hass (because who even eats the other kinds?)
  • 2-3 Sun-dried Tomatoes
  • 1 Handful Arugula 
  • 1 Splash (because I like to be scientific) Balsamic Vinegar
  • 1 Round Ciabatta Loaf
Directions:
  1. Slice the ciabatta loaf in half separating the top from the bottom, then in half again, separating the loaf into two sandwiches.  If the bread is really thick, you can hollow out the top piece.  This makes it easier to eat, and also creates a secure little flavor cave for the ingredients.
  2. Drizzle the balsamic over the bottom halves of both sides of the loaf.  If you can, try to use authentic balsamic vinegar.  It really makes a difference. 
  3. Slice the sun dried tomatoes into small strips: they're very flavorful so you'll want to spread them out.
  4. Spread the avocado over each sandwich, being as generous as you want.  I usually use about 3/4 of the avocado for one sandwich and finish the rest on it's own.
  5. Top with arugula and top half of bread.
Additional Comments:

I'm not really sure what encourages me to post one recipe over another.  As long as it fits the criteria of being delicious, filling, and healthy, I don't really have a reason not to.  But all of the sudden I realized that I hadn't posted my favorite vegan meal of all time: the Avocado Sandwich.

Sandwiches are my favorite thing.  There's so much variety and they're so convenient.  In the past life in which I ate cheese all the time, I was a master of the grilled cheese (omitting the time my grilled cheese landed someone in the hospital... honest mistake).  There's nothing inherent about sandwiches that make them not vegan, but I found myself having a hard time finding that same variety when I eliminated the cold cuts and cheese that we so enthusiastically incorporate in our lunches.  I was not going to eat peanut butter and jelly for the rest of my life.  Avocados solved that problem.

Now, an Avocado Sandwich does not have the 80/10/10 proportions that I strive for in my home cooked meals, most of the time.  In an avocado, about 76% of the calories come from lipids, about 19% from carbs and the rest from protein.  This makes the avocado far from high carb like other fruits and vegetables.  But where I come from, avocados are a really big deal, and also I love them.  They also have what many call "healthy fats," so if that's what you're into, then you'll like this a lot.

It's simple and you probably thought of this on your own already, but I thought it was worth posting.  Let me know what you think!

Before you go: In the next few weeks my blog will be turning four months old.  I'd like to start a monthly or bimonthly Q and A blog, so please please please submit your comments, questions, and recommendations to me either in the comments below, on facebook, through email, or however.  Please!