Summer in Istanbul

Oh, Summer. The unbearable humidity makes me want to hate this season. While I am walking outside in forty-five degree weather, sweat dripping down my neck and clothes stick on my skin, the view of the busy street with countless coffee shops look quite welcoming. Just last week I discovered a coffee shop that makes fresh coffee- the coffee is sealed right in front of your eyes. The strong aroma escapes the coffee store and lingers into the streets.

A ten minute walk outside is almost same as staying in the sauna for ten minutes. This of course is not a reason to stay at home. I am observing the Turkish culture carefully- more than ever. I am fascinated with the historical architecture of the city. The history and the modern infrastructure forms the city. It is a magical city that holds up to eighteen million people.

You can never get bored of Istanbul. There are different cuisines to try, places to go and people to meet. Its an experience that can't be forgotten.

On a Wednesday afternoon I decided to make oatmeal cookies. These are not the flat chunky cookies that you see in stores. The Turkish version is small and round- at least thats how it looked on the website. Since I burned the cookies, this is the last place I would post my failure to. I will attempt to bake another batch later on today. Lets hope this one works!

For the Days You Need It the Most

Why do I crave chocolate everyday at a particular time?

OK. I've got some methods to counteract my chocolate craving. Black coffee tends to keep my mind away from chocolate. Only a couple of minutes after drinking my coffee my cravings allure my conscious. It is that feeling of "I can't function" without chocolate. The sinful thought of it's wonderful aroma and the creamy texture endeavour my mind.

Stop me.

My disappointment strikes me once I indulge in the last square of my dark chocolate. There is no portion size when it comes to enjoying my chocolate. Why follow the portion size at the back of the packaging? I mean who is going to eat only six squares and be done with it? The fat, the sugar and it's wonderful aroma just takes over my senses. Each and every square makes you crave more and more- the end is only near when you are on the last square.

I had to analyze the reason behind my chocolate cravings. Chocolate is a mood uplifter. Chocolate balances the neurotransmitters, which are the regulators of the mood, food intake and compulsive behaviours. The composition of chocolate consist of almost drug like qualities. Chocolate is a biologically active component, which consists of biogenic amines, methylxanthines, and cannabinoid-like fatty acids. Biologically active also refers to substances that affect the metabolic activity of the living cells, hence the abnormal behavior that comes with the chocolate craving- very similar to those addictive substances; drugs.

The willpower does not apply to eating chocolate!? Food cravings mean there are chemical imbalances in your body- the brain has its signals mixed up. When we are feeling depressed or anxious the body has low blood sugar and or serotonin. The signal sent from the brain causes cravings that makes us indulge in high carbohydrate foods or sugar, chocolate.

Your chocolate craving is emotional! Chocolate cravings relate to depression or low-self esteem. Boredom and imbalanced nutrition can also cause cravings. If you are bored, go for a walk, call a friend, and stay away from chocolate- or the kitchen. Working out also curbs the cravings. This will also build your self esteem- because of the proliferation of the serotonin hormone, you will feel happier, counteract stress, depression and anxiety.
Imbalanced nutrition causes cravings; when the body does not meet it's vitamin demands, the urge to eat will trigger the episodes of binge eating. Make sure to eat right amounts of vegetables and fruits to reduce the chocolate and sweet cravings.

The question comes to asking our self; "should we avoid eating chocolate?"
I am definitely not asking you to stop eating chocolate. I also cannot give up the temptation.

Nothing can satisfy the chocolate craving, but the chocolate itself! Therefore, fruits cannot be a substitute for chocolate and sweet cravings.

Chocolate is like getting love? That's right!
Chocolate contains the compound called phenylethylamine, or PEA. PEA is generated in the brain when we first fall in love. PEA is also a chemical found in the of body called amphetamine- which causes addiction. Amphetamine helps regulate the feelings of attraction, giddiness, and excitement.

The more you abstain from eating chocolate or sweets- you will definitely end up overeating full-size chocolate. A small amount of chocolate is sure to keep you satisfied. Plan a time to treat yourself with a small piece of chocolate- preferably 70% dark chocolate. A right way to recovery is to eat a small piece after a meal. You would not be able to over indulge, because of the meal you just ate.

Good luck!

Article Sources:

Barnard, Dr. Neal . "Nutrition: Food Cravings". lowcarber. Friday, May 7, 2010http://forum.lowcarber.org/showthread.php?t=129764.


T, Tania. "How to stop eating sweets and chocolate?". SteadyHealth. Friday, May 7, 2010 . http://www.steadyhealth.com/articles/How_to_stop_eating_sweets_and_chocolate_a565.html.

The Thoughts In My Head

I keep thinking...

Why do I over analyze everything? I don't know how it began, but my perception of anything I talk about relies on scientific facts. I don't know if you are also like me; I can think about millions of things in my mind at once. I grade my surroundings in three categories; beneficial, neutral, and harmful, which also includes; people and food. I do the mental calculations on nutrition labels before buying a product and if it does not have a label, I can estimate the nutrition grade. Some people may think that it is too much of a hassle or even call me a "health freak"- which is what almost all my friends say about me.

I am very self conscious when it comes to grocery shopping, eventually whatever I eat will have a physical effect on my body, gaining weight is just one outcome, some foods can make you feel happy, while others can make you feel depressed.

I can easily get side tracked with my over analysis- that is one of the worst effects. I don't know whether I should call it a gift or a curse. For now, I should consider it as a gift while it is helping me pass my psychology class.

Sinless Cinnamon Raisin Cake

I am devoted on cooking healthy food; that looks and tastes great! I am inspired by the chefs in food network; especially the chefs that keep a slim figure and cook three course meals. Today, I decided to take a twist on the traditional greasy cake with low nutrition value and baked a high fibre cinnamon raisin cake with almonds on top.


Whether you are allergic to eggs or simply following a vegetarian diet this low-fat cinnamon raisin cake is sure to satisfy your sweet tooth.


Ingredients:
1 cup whole wheat flour
2.5 cups Bran
1 cup oatmeal
1 cup brown sugar
2 cups water
3 tbsp apple sauce- or 2tbsp olive oil
2 tsp Baking Powder
2 tbsp cinnamon
1/2 cup raisin
5 Almonds- optional (to decorate)

Directions:

• Heat the water and mix with the brown sugar.


• Mix all the ingredients except, the almonds.


• Spray the non-stick cooking spray on the silicone pan.


• Pour it in a deep silicone baking pan and place the almonds on the top.


• Bake for 25-30minutes at 200°C

Make sure to wait until it cools before cutting and remove it from the silicone pan after 10-15 minutes.
You should be able to cut at least eight slices.

Coffee Addiction

It is 3.051am and I finally found a decent template for my blog! For two hours I was trying to alter slides on some magazine templates, but I failed to do so. I don't see any meaning when I look at the template coding. Its very confusing, so I just give up!

After my second cup of coffee I lost count- I might have drunk three or four more. I have a habit of eating chocolate while drinking coffee. I prefer 71% dark chocolate with Turkish coffee. When I don't have the time to cook Turkish coffee I drink Nescafe Rich with antioxidants. Who wouldn't want to drink coffee with antioxidants? (sarcasm)

I am a big time coffee drinker. I used to drink from five to seven cups a day. Shocking, I know. I cut down to two a day to none. I guess today was the day to break the coffee strike again.

For those of you who still believe in the famous saying, "coffee stunts your growth," you are wrong! There is no single study stating that coffee stunts the growth. Coffee only stimulates the nervous system. High doses of caffeine causes dizziness, anxiety and sleeping disorders- insomnia.

Coffee is the world's most widely used drug, caffeine is a stimulant and has no nutritional value. It is a diuretic, so it drains the calcium out of your body; it gets excreted from your bones. Caffeine is also implicated as a contributor to osteoporosis. Caffeine also elevates the blood pressure causing hypertension, dehydration, heart rhythm disturbances; irregular heartbeats and bad cholesterol, because of the two cholesterol raising compounds; cafestol and kahweol.

As for the good contributions of coffee, Harward research department stated that it can greatly lower the risk of developing diabetes, the Parkinson's disease and the kidney stones; coffee increases the urine volume, preventing the crystallisation of the calcium oxalate, most common component of kidney stones. Caffeine is related to theophylline, an old asthma medication which can also open airways for patients with asthma. We all know the most known contribution of coffee is that it provides mental alertness.

If you are trying to cut back on caffeine, do it gradually. Stopping suddenly can cause headaches and fatigue.

Eating in Moderation

How do you overcome the writers block?

I have been working on this blog entry for a few days. It is now 11.35m and I am tired, but determined to put an end to this post. Not that anyone reads my blog, I enjoy writing about the ways to maintain a balanced life. This is sure to be a short entry...

This post should be about moderation. That is how I ended my first post, "everything in moderation, even moderation in moderation."

Do you want to lose weight- or maintain a healthy, balanced life? The golden rule to be healthy is to eat regular meals. This means, three meals and two snacks a day- snacks are to be in smaller portions than regular meals.

How would you determine the portion size of the foods you consume? Having a mental image of the foods on the plate could determine the normal serving sizes. A plate should be composed of 50% vegetables and fruits, 25% starch and 25% protein.

How do you measure up the foods you eat? Here is an easy way to measure portion sizes:

3 oz. meat= deck of cards or the palm of your hand- minus fingers

1 cup raw vegatables or cooked rice= light bulb

1 medium fresh fruit or 1/2 medium bagel= tennis ball

1 bagel roll= 6 oz. can Tuna or a hockey puck

1 teaspoon of oil= quarter in diameter

1 portion of cheese= 4 dice

1 portion size of peanut butter= 2 tbsp or a golf ball

It takes time to adapt living a healthy lifestyle. How do you think Food Network's Italian American Chef, Giada De Laurentiis stays skinny? She too eats in moderation!

Eating on the Run

How many times have you caught yourself eating in front of the TV, while talking on the phone or even while on the run to school or work? I seriously have done the same mistake over and over again. It is better to have a breakfast on the run than, not to have any, right? The answer is NO! Instead, why don't you wake up ten or twenty minutes earlier and enjoy your breakfast while you are actually tasting it.

Lets examine the risks of eating on the go:
1. Increases the cortisol levels- stress hormone that allows the weight gain in waist and abdomen area.

2. The brain does not get enough time to receive the signal that it's full- it takes only twenty minutes to feel full. So eat slowly and actually taste the food your are eating.

3. There is no portion size control- try to eat while sitting down and also use a small plate, instead of a big plate. You are likely to fill up the plate without considering it's size. Bright colours trigger you to eat in bigger portions, while dark and muted coloured plates makes you feel fuller faster.

4. Do not eat or drink while standing. Drinking or eating while standing makes the liquid fall in the bottom of the stomach and strike's its wall. This pressure will increase the extension of the stomach. The repetition of this will cause problems in the digestion.

Some things to help you on a busy schedule:

If you are always in a hurry carry a granola bar with you. They are high in fibre, which can keep you full for a long period of time and high in protein.

Brands to consider: Kashi, Nature Valley Fibre Source, Kellogg’s All-Bran Bite Size Bars(4 grams of Fibre per bar). Vector bars for protein; contains 200calories and 15 grams of protein.

Always check the nutrition label for fats; it should not be more than 5% and aim for 150 or less calories and stay away from the bars with high sugar and saturated fats. The saturated fat content should be less than two percent. Always check that oatmeal is the first ingredient, not the sugar. So you can also benefit from the whole grains; which can decrease the risk of heart diease and diabetes. It should contain less than 8grams of sugar (two tbsp).
I would stay away from the yogourt covered bars, because it is not yogourt, but flavoring, palm oil or colouring.

Look for five grams or more fiber. Each gram of fiber burns seven calories. It will also release sugars slowly into your blood stream. So you will get a slow and constant energy, instead of a massive high at once.

Protein bars are loaded with protein. The protein is sure to keep you feeling full. For the best results eat in the break between lunch and dinner. Protein also aids in repairing bones after an exercise and stabilize the blood sugar. Protein bars can be full of calories and fat. Look for less than 200 calories and 10 to 15 grams of protein per bar. Never buy a protein bar as a meal replacer. A granolar bar or a protein bar can never replace good, balanced meal.

My Reason For Writing

Blame it on the school system, the weekend I took to write a fitness and cooking blog, the fact that I have been wanting to become a dietitian has flunked, due to my failure in science classes. For a while, I devoted myself to reading blogs on health and fitness and healthy cooking. Today, I finally had time to write up my own blog entry.

What I mean is, blogging is a form of communication, I can use it to write about my passion to cook healthy vegetarian food. Exploring the scientific facts about healthy eating is mostly what "Eat.Drink.Shrink" is about. Introducing foods that boost energy, metabolism and mood will help you have a better lifestyle.

Why do I want to write a blog about living a healthy lifestyle? My main motivation is to help people with ana and mia. To clarify, they are short forms for anorexia and bulimia. Anorexia is the self intended starvation, for unhealthy weightloss. Individuals who have anorexia can also have bulimia; it is binge eating and then feeling guilt and depression followed by self induced vomitting. As horrible as it sounds, maintaining a healthy weight is not as hard as you might think. It just takes some time and dedication but, you will love the results!

Followed by this blog entry, I will start posting ways to live a fit and healthy life. I have my own diet plan that I follow. I have lost eight jean sizes in just four months. By following a healthy diet plan and a daily fitness routine you can trim away inches also save some money. Believe me, you won't starve yourself or feel depressed because you can not eat the foods you used to. My first advice to you is always do EVERYTHING IN MODERATION, EVEN MODERATION IN MODDERATION!