After a long day of classes or work I find myself craving comfort food. I want something warm and delicious that doesn’t take a lot of energy or time to make. Before you ask or re-read the previous sentence…yes, even those of us who LOVE to cook need a night off! While opening an app on my phone to ordering dinner with the click of a button is always an option it isn’t necessarily the best option. Aside from the fact that food delivery costs add up and I’m living on a college budget, takeout food isn’t always the ideal option. Now don’t get me wrong, I’m all for ordering in late night when you’ve been studying all night and realize it’s 10pm and you haven’t had dinner. But, food delivery on a regular basis…not great.
I know you can order in “healthy options” or whatever that means but at the end of the day unless you’re cooking your own food you truly have no idea what’s going into it. My recommendation — make your own meals when you can. Choose a few meals you love, practice making them and in no time you’ll be able to whip them up — on even your laziest of nights. Not only will you save money but your body will thank you too. There won’t be any weird oil, animal fat, unwanted chemicals or anything else in your dish. Just pure deliciousness 😋
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GLUTEN FREE & CELIAC DISEASE🍞A few nights ago while answering some DMs I realized that I really haven’t opened up or talked about living a gluten free lifestyle or about having Celiac Disease. While these things don’t even begin to define me they have certainly played a leading role into my interest in nutrition and cooking. Without any further delays, here I go…
Let me start off by saying I wasn’t a sick kid. I didn’t spend hours in bed curled up in a ball with awful stomach aches, rather I was that kid making arts & crafts with huge smile on my face. Little did anyone know my insides were screaming. I have always been the shortest of my friends, but no one ever thought much of it because I don’t come from a tall family. At 11 years old my pediatrician told my mom that my growth curve was off, I was shorter than expected and we should have some test run. A trip to the endocrinologist and some blood tests later I was on the way to sleep away camp for seven weeks. The endocrinologist said I seemed like a perfectly healthy kid who was just growing at my on pace. Little did anyone know, 5 days later I was being flown home from sleep away camp to have an emergency endoscopy. As I was hearing the words “gluten free” and “Celiac Disease” for the first time all I wanted to know was if I could still eat Twix bars and gummy bears. A panel of blood tests, an endoscopy, meetings with doctors and dietitians later my doctor turned to my parents and said “you have the happiest sick kid around, I can’t believe she isn’t miserable”. Long story short…gluten had done quite a number on my small intestine and no one could believe I was A-Symptomatic. All of a sudden my world had been flipped upside down…I couldn’t eat this thing called gluten. At the time no one knew what gluten was. There was no such thing as gluten free crackers, pizza, pasta, etc. Restaurant menus weren’t marked and every waiter looked at me like I had a third eye. From then on I was that kid at birthday parties eating a protein bar when everyone else was having pizza and cake. I was the kid eating grilled chicken over salad at every restaurant and when I went back to sleep away camp that summer…I ate rice cakes and peanut butter for every meal because no one knew what to feed me. To this day I cannot eat another rice cake with peanut butter. Over that last 9 years I watched as the gluten free diet went in and out of style, I watched the product market boom and I went from using as app to explain what celiac disease is to waiters at restaurants to just having to briefly say “I’m gluten free and have Celiac Disease, please make sure my dishes are all gluten free” to the waiter when I sit down at my table. I’ve read all the books, eaten all over the world, had tours of grocery stores, tried what feels like every gluten free product on the market, asked all of the proper questions every time I get food outside of my own home and I’m still here doing every single day. If you have any questions about being gluten free, gluten free products, celiac disease or anything DM me! I’m always here to answer and all questions 🤗🤍✨ 🍓🍊🥑🥒🍋🍅🥬🍉 Lets talk about eating seasonally. You all know how much I love shopping at the farmer’s market. I love supporting local farmers and eating the freshest produce, but what I haven’t talked to you guys about is the heightened nutritional value of shopping at the farmer’s market. Yup, that’s right. Shopping at the farmer’s market is better for your health.
When you shop at the farmer’s market you’re only buying in season produce. You’re buying from smaller farmers that aren’t commercialized which means no greenhouses. This means that the produce you’re getting is whatever can be grown in the current season you’re experiencing. It’s grown in nutrient rich soil these farmers work so hard to create and maintain. This produce is then harvested at peak ripeness, which is also when it has its highest nutritional value and sole to you the same to next day. Commercialized produce is picked early in order for it to ripen as it ships all over the world causing a loss of nutrients. Ever wonder why the smoothie you made with frozen fruit tastes better than a smoothie you made with “fresh” fruit from the supermarket? I have the answer…frozen fruit is picked at peak ripeness and then frozen on the spot. This means the nutrients are preserved in the fruit while it’s frozen! Frozen fruit and veggies are able to be picked at peak ripeness because there is no worry about reopening as it ships. Once the fruit and veggies are frozen everything is kept in place, nutrients & ripeness. Now, if you’re wondering if frozen fruit and veggie are “healthier” then fresh from the supermarket the answer is complicated. Overall, no. But if you’re looking to buy more nutritious food, my answer is yes. Frozen produce is not only more nutritious but less expensive. So go ahead, buy the frozen organic produce for the same price as the regular “fresh” produce at the supermarket and your body will thank you later. For more tips & tricks like this follow me on Instagram @sophieinthecity_ Carbs! Let's talk about them. I’M A GIRL WHO LOVES MY CARBS!! I love French fries, pasta, rice, popcorn, cupcakes, cookies, biscuits, toast, you name it I love it. But unfortunately carbs don’t always love me back the way I wish they would. having a HEALTHY relationship with carbs, is the key to success.
As I have gotten older I have learned how to pick and choose my carbs. I have learned how to balance my needs with my wants. Thanks to some guidance from my mama, nutrition professors and Tanya Zuckerbrot I have created and nourished a healthy relationship with carbs. I have learned how to eat what I want, when I want without any guilt but I have also learned how to say no and put the cookie down. **that’s not the fun part** This isn’t something that happened overnight or with the snap of my fingers. It was something I worked on, it’s something that takes discipline. I have chosen to make more conscious choices and eat the F-Factor way. Eating my carbs when I want them but LOADING UP on non-starchy veggies that are high in FIBER!! Not only is fiber so good for you but fiber makes you feel fuller, allowing you to eat all the carbs you can fit in your tummy 😁 I have experimented with cooking & baking, using protein powder in my cooking/baking. Making muffins that are high in fiber & protein while staying low in carbs. I have made delicious bagels, muffins, biscuits & cookies, that are usually high in carbs now low in carbs. There is no restriction or guilt with all the yumminess. I have been following the F-Factor way and loving it for a few months now. While this method may not work for everyone, it’s worked for me. If you have any questions, as always please reach out!! XOX, Sophie Paige ANTIOXIDANTS ❤️Let’s talk about them. We don’t all know what they are but we know that they are important. Antioxidants are molecules in the body that fight free radicals. Free radicals are compounds in the body that can become hateful if there are too many of them in your body. High levels of free radicals are linked to illnesses like type 2 diabetes, heart disease, cancer, etc. The easiest way to think of it...antioxidants keep the free radicals in check, making sure our bodies have enough but not too many. In order to have antioxidants we have to eat foods that contain them! They’re in vegetables, fruits, whole grains, legumes (peas, beans and lentils), nuts and seeds. Some favorite foods that are high in antioxidants include: •BERRIES - strawberries 🍓, blueberries and blackberries •NUTS - walnuts & pecans •VEGGIES - spinach, kale & sweet potatoes 🍠 There are TONS of amazing foods, all different colors of the rainbow 🌈 that contain antioxidants...share your favorite antioxidant rich foods below✨ If you're reading this we know two things, 1) you need some extra convincing to drink more water each day and 2) you already know I am a huge fan of drinking a LOT of water each day. Water really is the BEST thing for your body on this planet. I know, that's a big claim but I am sticking to it!
Our bodies are made up of 70% water. Your brain is 75% water, lungs 90%, blood 85%, skin 80% and muscle 75%. That’s a lot of water!! It’s so important to “replace” the water that is being used by your body and add fresh water. Water not only flushes out your body helping to keep your skin clear and body systems clean but it also... 1. helps to maintain the balance of bodily fluids 2. helps control hunger/snacking by "filling you up" 3. helps kidneys 4. energizes muscles 5. helps to maintain normal bowel functions 6. burns calories!! Yup, that's right it helps your body burn energy (calories)in a more efficient way. If you need more convincing reach out to me!! I bet I can add a few extra glasses of water to your daily diet. XOX, Sophie Paige Hello Hello!! I know it’s been a while since I have posted on here but I’m back 🤩 I have a lot to catch you all up on and lots of interesting information to share. As I am sure many of you have started to see a shift in the content I have been posting. I am now sharing a lot more about food, nutrition and living a healthy lifestyle. I am a nutrition major on the DPD track which means I am working towards applying to a dietetic internship so I can be a registered dietitian. I love food and believe maintaining a healthy relationship with it is so important! I have started taking quite a few high level classes so I have been busy learning and studying. I will be sharing information that I think is helpful and important for you guys! If you have any questions about the content I post or questions in general please feel free to reach out. I love interacting with each and every one of you. Thank you for following along on my journey and taking part in it.
XOX, Sophie Paige |
About The AuthorI'm a young girl who loves fashion/beauty, cooking, exploring/traveling and coffee!! Follow along to take part in my journey and see my path to becoming a registered dietician! Archives
December 2020
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