Should I Take Tons of Mega-Dose Vitamin C Packets When I Have a Cold?

Should I Take Tons of Mega-Dose Vitamin C Packets When I Have a Cold?

Hello again, internet friends! I am back in the JC/NYC area after yet another whirlwind mini trip around the US last week. Phew. While I was gone I actually wrote a whole post on Eating Disorders in honor of National Eating Disorders Awareness week and scheduled it to post, but it failed, and now I feel like it’s beyond #NEDA week and I feel weird publishing it. Would you be interested anyway? Let me know down below.

Anywho, while I was at the Charlotte airport, I was watching some ladies slam Emergen-C packets one after another and posted a selfie to my Instagram story with the caption “People know Emergen-C doesn’t work, right?”

And the response I got was overwhelming. A lot of people seemed to not only surprised to hear this information, but wanted to know exactly how or why I don’t recommend mega-dose supplements such as Emergen-C or Arbornne to cure the common cold.

I thought I’d go a little further into the topic here, #ontheblog, and I hope to film a little “Nutrition FAQs” video about it too next week, once I’m back in Wisconsin and have the time and space to film.

Anyways, let’s get to chatting about Emergen-C and the common cold. Starting with the basics…

How Much Vitamin C Do You Actually Need?

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Well, according to the USDA dietary guidelines for Americans, the average healthy adult women needs 75mg, and the average healthy adult male needs 90mg. Smokers need an additional 35 mg per day, as some of vitamin is used to quench free-radicals and combat oxidative stress from toxins exhaled from cigarette smoke.

Pregnant and lactating women need more, requiring roughly 85mg/day and 120 mg/day respectively.

Vitamin C is naturally found in high levels in many foods, including strawberries (~90mg/cup), bell peppers (~120 mg/cup), guavas (~126 mg/fruit), kale (~80mg/cup) oranges (~70mg/fruit), and kiwis (~80mg/fruit). Most people in developed countries do not suffer from vitamin C deficiency. Select groups, including smokers and low-income populations, may be at an increased risk of deficiency.

Each packet of Emergen-C contains 1,000 mg of vitamin C. As you can see, this is much, much more than an adult or child needs; in fact, you could say it’s over 1000% of the RDA.

So, Does Emergen-C Work?

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First, let’s get one thing clear: there are exactly zero scientific studies that have specifically tested the product Emergen-C and its potential impact on incidence (number of people who get a cold) or duration (length) of a cold.

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Wholesome Vegan Carrot Cake with Vegan Cream Cheese Almond Frosting

Wholesome Vegan Carrot Cake with Vegan Cream Cheese Almond Frosting

Carrot cake! Vegan carrot cake! Also known as my favorite dessert on the planet (tied with Van Leeuwen vegan ice cream).

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My favorite non-homemade carrot cake is from Peacefood cafe (which I ate last weekend!). If you like carrot cake and you’re ever in New York City, go to Peacefood and order their glorious carrot cake, even if you’re not vegan. I promise you, it is life-changing.

This year, I had Peacefood carrot cake the day after my birthday, but I also wanted to make myself a cake for the actual day.

Wholesome Vegan Carrot Cake

While thinking about my cake, I actually got curious about the origins of carrot cake, and did a little bit of googling. According to Wikipedia, the origins of carrot cake are widely disputed, but most food historians believe carrot cake was somewhat inspired from Medieval carrot puddings eaten in Europe. During the Middle Ages, when sugar became scarce, people began using carrots as a substitute for sugar.

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Vegan Sweet Potato & Apple Baked Oatmeal

Vegan Sweet Potato & Apple Baked Oatmeal

Hello my fine friends! Happy 2019 to you. How’s the weather where you’re at? Here in Wisco, after a long weird warm spell, we have returned to our regularly scheduled January-in-the-midwest programming, with highs in the teens and twenties. I woke up this morning wanting something warm and comforting, and birthed this easy, delicious, Vegan Sweet Potato & Apple Baked Oatmeal out of my oven.

Sweet Potato Apple Baked Oatmeal, Vegan & Gluten-free

Baked oatmeal is a favorite comfort food of mine. I used to love the hot stepping bowls of Baked Oatmeal at Alterra (RIP) in Milwaukee. I’ll spare you my opinions on the current state of the now-Collectivo chain, and delve into the details behind this luscious, wholesome version of baked oatmeal you can easily make at home.

Sweet Potato Apple Baked Oatmeal - Vegan & GF

This Vegan Sweet Potato & Apple Baked Oatmeal starts with rolled oats (I used Bob’s Red Mill, but any will do). From there, mashed sweet potato (I used canned Organic pureed sweet potatoes, canned pumpkin would also work) adds an umami depth and richness, complimented with a healthy, hefty dose of cinnamon.

Sweet Potato and Apple Baked Oatmeal, Vegan & GF

I sweeten the deal with a shredded apple and a couple tablespoons of maple syrup. Baking powder brings the fluffiness, salt provides some balance, and nuts add both crunch and lasting satiety.

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What I’ve Realized About Health Recently

What I’ve Realized About Health Recently

Hey hey! It’s almost 2019! Truth be told I actually had an entire probably-too-lengthy post reflecting on 2018 and what I’ve learned and what I’m thankful for and what I hope to accomplish in 2019, etc etc. But as I sit here waiting for my MacBook pro appointment at the Mayfair genius bar, publishing it didn’t feel right. I may still publish it later, but I felt inspired after my physical therapy appointment to write about something else, especially amidst all the diet/fitness goal posts I’ve seen on social media lately.

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So today, I’m going to share some important realizations I’ve had lately about health. I hope these inspire you to see health as something more than ‘eating clean’ and/or ‘keeping it tight.’ If you need more inspo, check out my post from last year, 11 Food and Health-Related New Year’s Resolutions That Are Way Better Than Losing Weight.

So here are 5 things I’ve sort of been reflecting on in regards to what ‘health’ means lately; I hope they serve you well into the new year. Thanks as always, for your support, and for sticking by me! Love you the most!

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Midterm Season Vegan Eats + Cherry Bombe University Recap

Midterm Season Vegan Eats + Cherry Bombe University Recap

Hello once again to my fine internet friends! I hope you are having the warmest coziest fall filled with mugs of tea, hearty soups, scrumptious baked goods, and warm blankies. I’m back in the blogging game after a fatiguing few weeks of midterms and application work.

Midterms really did not bring out the best in me this year, and after crying in public from lack of sleep and overloads of stress, I decided it was a healthful idea to take a step back from the internet and putting pressure on myself to blog for a few days and focus on learning how to chill and sleep and and socialize and eat like a normal homeostatic human being again.

But! I’m feeling quite restored after this weekend of naps and friends and oodles of baking and wanted to share some meals and snacks from the past few weeks. Hope you enjoy! Leave me your favorite snacks and cozy meals in the comments below, or pop over to my Instagram and slide into my DMs.

I’ll also be recapping my experience at Cherry Bombe University, so keep on reading for that!

Avocado Toast with Za’atar:

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This was a new-to-me-combo that I’d wanted to try out for a while. I also added some hemp hearts and nutritional yeast for extra flavor/texture/satiety. It was pretty good, but not my favorite avo toast flavor combo. Still fun to try though!

Oatmeal with frozen blueberries and almond butter

I cannot get enough of this combo lately. I basically make this cinnamon banana-blurberry-oatmeal thing by cooking a 1/2 cup oats with 1/2 a mashed banana and about 1/4 cup frozen blueberries stirred in towards the end of cooking. I then pour my oats into a bowl and top with almond butter while the oats are still warm so the almond butter gets melty, and pour almond milk on top to cool it off, and enjoy.

Dumplings and the Sweet Soy Bowl from Luanne’s Wild Ginger

I visited one of my BFFs Raag in Brookyln last weekend for an early bday celebration. We grabbed lunch at Luanne’s Wild Ginger and it was excellent.

We started with dumplings (<3) and tempura. I’m not a huge fried-foods person, but I love me some doughy doughy dumplings.

For my entree, I got a sweet soy something bowl (can’t remember the actual name), with chewy brown rice, tangy-sweet-sour-spicy gluttonous soy medallions, steamed Japanese pumpkin, house-madee pickled veggies, and kale, and some yummy sauces. This was incredible. I’d eat it every day. Yum.

Happy birthday Raag!

Cinnamon Rolls

Made from scratch with Raag. We used this minimalist baker recipe. Delish! Cinnamon rolls are life.

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How Much Protein do I Actually Need?

How Much Protein do I Actually Need?

Having gone vegetarian way back in the mid-90s before it was more socially normal to do so, I think I’ve been asked about the adequacy of my protein consumption roughly a bajilion times.

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Now, I know people who have asked usually do so with good intentions, but I’ve always found it a wee bit odd everyone is suddenly a concerned nutrition expert when I tell them I don’t eat meat and like fruit, but people rarely feel the authority to directly express concern to people who live off fast food and soda pop.

Anyways, I digress…you’d think the Protein questions would have slowed as vegetarian and veganism have popularized over the years, but with the new market-focus on protein protein protein, the Qs keep coming.

So, I thought I’d type up a quick post about how much protein you actually need.

Disclaimer: As always, this is general information intended for healthy, non-pregnant or breastfeeding adults. Your needs may vary based on medical status or life-stage. Please never replace generalized health information you’ve read online with individualized clinical care.

So, how much protein do you need?

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According to the Institute of Medicine, protein should make up between 10-35% of your total caloric intake (with carbohydrates accounting for 45-65% calories and fats accounting for 20-35% of calories).

As you can see, there is a wide range of what is considered a ‘healthful’ amount of protein. I always say this, but I’ll mention it again here: there are many different ways you can have a healthy diet. No one way is the best way, and you gotta do what works for you.

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Mid-October Vegan Eats

Mid-October Vegan Eats

What is up lovely internet friends? I hope your October is chugging along in a spooky and spectacular fashion, full of treats and maybe some fun tricks too. Here are some recent eats that have entered my belly. Haven’t been the best at photoing food as of late, but here’s a bit of plant-based inspo for ya if you need it!

Pasta with Spicy Marinara:

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Spaghetti with spicy tomato sauce was my favorite dinner growing up. Like for my birthday instead of going out to dinner I asked that my grandma (who was Italian and am amazing cook) made me spicy penne and salad. It was the.best.

Then I went off pasta for a while when I went to college. I’m not sure why. I think it was a combination of no pasta tasting as good as Oma’s pasta and the fact that prior to starting my nutrition education (started junior year) I was going through a phase of being overly concerned with eating more protein than I needed (hey, it happens: ‘health’ marketing is so effective and floods all our social media channels and ads!)

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Anyways, I’m back on team spicy pasta with red sauce. I’ve been making it a lot lately. I had a Brandless gift card and although I’ve found their stuff to be overall hit-or-miss, I got a jar of their arrabbiata sauce and found it surprisingly good! So I’ve had it with some perfect foods chia noodles a couple of times and Banza a couple of times. Still obsessed with Banza. That hearty texture though! 🤤

Bagels with tofu cream cheese from Wonder Bagels

Good bagels are everything. Good whole wheat everything bagels with amazing tofu cream cheese are quite literally everything. Especially served toasty warm. A couple of local friends turned me on to this spot and now I’ve been dreaming about going back on the regular.

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Is it Really Bad to Eat Late at Night?

Is it Really Bad to Eat Late at Night?

Wednesdays are a doousy this semester, filled with running between two campuses (I TA at the Columbia main campus and am a student at the CUMC campus), and capped off beautifully with a 3-hour night class that lets out around 8:30pm. Brutal. I don’t often hate my hour commute, but let me tell you – on Wednesday nights I find it very unfun.

Typically, I snack before night class, but for whatever reason, never feel like eating a meal before/during class. Hence, I usually eat dinner once I’ve gotten home/unloaded/gotten Millie out for a walk, typically around 10:00pm. As I often document what I’m up to on Insta stories, I had a follower ask me if it’s really true that it’s bad for you to eat before bed.

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I get asked about if it’s really bad for you to eat before bed quite a bit, and see confusion surrounding the topic circulating the internet quite a bit, so I thought it could make for a fun and informative blog post.

Disclaimer: As with all my nutrition and health-related posts, I’d like to point out that while I have a background in nutrition science, I am not your healthcare provider nor personal nutritionist. I have no information on your health history or current state of physical and mental well-being. These posts are intended as general information for healthy adults. Please do not substitute what you read on the internet for seeking individualized clinical care.

First of all, Here’s The Right Time You Should Eat:

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You know when the best time to eat is? When you’re hungry, that’s when! We’re living creatures with circadian rhythms and every day presents different activity levels, stress levels, sleep levels, and environmental factors that may impact when hunger hits and when we eat.

If you ask me, clocks are pretty arbitrary when it comes to hunger. The idea that you should ‘close the kitchen’ or ‘stop eating after 7/8:00pm is totally arbitrary and it bothers me that so many people think this is a rule you should implement into your life.

So the best time to eat dinner (or any meal) is when you’re hungry for dinner (and of course, have access to food and time to eat it), whether this be 4:30pm or 10:30pm.

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Some Random Thoughts

Some Random Thoughts

I had a bit of a weird long weekend dealing with the highs and lows of the mega-strong antibiotics I’m on and decided to not pressure myself to engage in any immediately demanding work or social media on Sunday and Monday. I just needed a break.

But today is the first day of school and I’m chillin on the A train and feel like penning some random thoughts as a blog post. I personally love reading these kinds of posts, so I’m gonna try some out here. Let me know whatcha think!

1. Gratitude

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I had a pretty meh summer. Emotionally, mentally, and physically (shout-out to the mud wasp who stung me and gave me cellulitis lol), it just wasn’t what I’d imagined (for the most part, there were definitely some highlights – like my trip to Alaska – though!)

But lately I’ve somehow shifted a lot of precious anger, resentment, and sadness. I think part of it has been just realizing how fortunate I am in many aspects of my life. Yes, there are struggles, heartbreaks, and disappointments. And sometimes you work your butt off for what seems like nothing. And sometimes people are just straight up mean or rude or try to get under your skin.

But I have a lot to be thankful for. Where I go to school, the amazing opportunities I’ve had lately, my precious pea of a dog, and incredible friends.

I don’t know how or why this attitude shift happened, but I am here for it (lol). Less attitude –> more gratitude. 😎

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