MSG - What's the Big Deal?

By Stefanie Gwinn-Vega

Monosodium Glutamate - What's the Big Deal?

 

Monosodium glutamate aka MSG, is the sodium salt of glutamatic acid, one of the most abundant naturally occurring non-essential amino acids. It is considered a safe food additive by the USDA and the European Union. MSG is used as a flavor enhancer because it “balances, blends and rounds the total perception of other tastes” and is very cost effective for mass production.

MSG is a proven endocrine disruptor, interfering with normal hormone release and uptake. When our thyroid, pituitary, hypothalamus, and pancreas are compromised by this powerful excitatory neurotransmitter, the effects on our health are devastating. In order to study Obesity, we must first make something obese. It is a given in research that if you need a fat-rat then you give it MSG. Scientists inject mice and rats with MSG in order to make them fat quickly. Now that's interesting considering that MSG is often added to everything we eat. 

Serious health issues are plaguing millions across the globe. Some are claiming many of our health problems are primarily caused by MSG. Based on books by Neurosurgeon, Dr. Russell Blaylock (Excitotoxins: The Taste that Kills) and Toxicologist, Dr. George Schwartz (In Bad Taste: The MSG Symptom Complex) here are some common symptoms of MSG toxicity:
 

Numbness or paralysis, Mouth lesions/sores, Swelling of hands, feet, face, Diarrhea, Mitral valve prolapse, Nausea, Rise or drop in blood pressure, Stomach cramps and gas, Irritable bowel, colitis, and/or constipation, rapid heart beat, Angina, change in heart beat, spastic colon, shaking, chills, extreme thirst, TMJ, Water retention and bloating, obesity, muscle aches, Asthma symptoms, flu like symptoms, Heaviness of arms & legs, chest pain, mental dullness, depression, dizzy & light headed, anxiety, bi-polar, chronic cough, tickle in throat, skin rash, hives, flushing, ADD, ADHD, gagging reflex  numbness, balance problems, Aching teeth, dry mouth/cotton mouth, lethargy, difficulty focusing, loss of memory, uncontrollable bladder, sleeping disorders, pressure behind eyes, migraine headaches, see shiny lights, blurry vision, Neurological disease, sinus issues, thyroid, infertility, gastro issues, tinnitus, gout like symptoms, gall bladder problems, kidney pain.

So now that we know its really bad for us we should just not eat it right? Well that is easier said than done. Due to its addictive properties and all those flavor enhancers, companies have figured out a way to keep adding it to food without having to let you know it. If MSG is in its pure form, it must be listed on a food label. However, if it is a component part of certain food additives, such as autolyzed yeast or hydrolyzed protein, the FDA allows it to go into food not labeled as MSG.

 
Hidden names of MSG containing up to 78%:

Gelatin
Calcium Caseinate 
Hydrolyzed Vegetable Protein(HVP) 
Textured Protein
Hydrolyzed Plant Protein 
Yeast Extract 
Glutamate 
Autolyzed Plant Protein 
Yeast food or nutrient 
Glutamic Acid 
Sodium Caseinate 
Autolyzed Yeast 
Vegetable Protein Extract 
Senomyx (wheat extract labeled as artifical flavor)

The following substances contain some factory created free glutamate in varying amounts. Many foods will have more than one of these ingredients list, so it could add up to quite a bit of glutamate in one product:

Malted Barley (flavor)
Natural Flavors, Flavors, Flavoring
Modified food starch
Barley malt
Rice syrup or brown rice syrup
Malt Extract or Flavoring
Natural Chicken, Beef, or Pork, Flavoring "Seasonings"
Lipolyzed butter fat
Maltodextrin, dextrose, dextrates
Soy Sauce or Extract
"Low" or "No Fat" items
Caramel
Soy Protein
Corn syrup and corn syrup solids, high fructose corn syrup
Stock
Soy Protein Isolate or Concentrate
Citric Acid (when processed from corn)
Milk Powder/Dry Milk Solids
Bouillon
Carrageenan
Wheat, Rice, Corn or oat protein
Whey Protein
Anything enriched or vitamin enriched
Annatto
Whey Protein Isolate or Concentr ate
Protein fortified "anything"
Spice
Amino acids
Fructose (made from corn
Lecithin
Lecithin
Protein powders: whey, soy, oat, rice (as in protein bars shakes and body building drinks)
Ultra-pasteurized dairy products
Pectin
Algae
Gums (guar and vegetable)
Enzyme modified proteins

Phytoplankton

Protease enzymes

Fermented proteins

Yeast Nutrients

So there you have it. Lots of information on MSG to digest. I know after my research today I am personally going to avoid it like it is one of those ancient deadly plagues.  

January Lifestyle Challenge

By Stefanie Gwinn-Vega and Tatjana van der Krabben

January Lifestyle Challenge (http://www.lipese.com/lifestyle-challenge.html) is about putting more thought than usual into your eating habits. What do you like? Could it be you like it because it’s addictive? Are you (already) enjoying healthy food? Does your mood influence your serving sizes? Do you feel like change? What could you change? It’s about aiming for a healthy lifestyle, not a quick, unhealthy diet program that promises miracles.

Below you find a description of a few popular low-carb diets. They are not specifically designed for people with lipedema, but have gained popularity among women with lipedema. Also, research suggests low-carb is recommended in case of lipedema. Low-carb and no sugar are the elements that keep returning in official lipedema diets. The descriptions of the diets are strictly informative and the menu with each serves as an inspiration or perhaps ‘food for thought’. LIPESE does not endorse a specific diet.

If you feel like getting started and would like some support? On Facebook Lipedema/Lipoedema Group of the United States (private group) and Lipedema Unite (open group) have members looking for "buddies" to take on the challenge together. Not on Facebook and still interested in teaming up with someone? Drop us a line via info@lipese.com . We're happy to help you find a buddy.

South Beach Diet

Phase 1 is designed to stabilize your blood-sugar levels and eliminate cravings for sugary foods and refined starches. This phase is for 14 days.
A sample day would look something like this:

Breakfast
6 oz tomato juice
Scrambled eggs with fresh herbs and mushrooms
2 slices of Canadian bacon
Decaffeinated coffee or tea with nonfat milk and sugar substitute

Midmorning snack
1 part-skim mozzarella cheese stick

Lunch
Chicken Caesar salad (no croutons)

Midafternoon snack
½ cup low-fat cottage cheese / Greek yogurt with added veggies

Dinner
Mahi mahi

Oven-roasted vegetables or salad
2 tbsp balsamic vinaigrette or low-sugar prepared dressing

Dessert
Lemon zest ricotta crème

Phase 2 of South Beach Diet you’ll gradually re-introduce nutritious and delicious foods, including fruits, whole grains and some additional vegetables. A sample day would look like this:

Breakfast
1 cup of fresh strawberries
Oatmeal (1/2 cup old-fashioned oatmeal with walnuts)
Decaffeinated coffee or tea

Midmorning snack
1 hardboiled egg

Lunch
Mediterranean chicken salad

Mid-afternoon snack
Fresh pear with Laughing Cow light cheese

Dinner
Spinach-stuffed salmon
Vegetable medley
Tossed salad (mixed greens, cucumbers, green peppers and cherry tomatoes)
Olive oil and vinegar to taste

Dessert
Chocolate-dipped strawberries

Atkins diet
Phase 1 of the Atkins diet is called Induction – it’s where you’ll jumpstart your weight loss program. The main focus is on proteins, healthy fats and veggies. A sample menu may look something like this:

Breakfast

3 eggs with 4 slices of bacon

Midmorning snack
Sugar free jello

Lunch
Cheeseburger with sauteed mushrooms (no bun)

Midafternoon snack
Atkins Induction phase bar or shake

Dinner
Grilled shrimp and steak
Salad

Dessert
Sugar free jello with whipped cream

You stay in Induction phase until you get closer to your goal weight - which is a rather alien concept for us: "goal weight". Next you move on to phase 2 which promises continued weight loss, but at a slower rate. You van add nuts, berries and yogurt in this phase.
Atkins has a free app for Android or Apple that helps you track your progress, get info on food, has daily meal plans etc. Useful for those who can use a constant reminder.

Wheat belly Diet
There's only one phase and you never begin to add carbs back in as many of the other diets do. The basic permis is to try to maintain a consistant blood-sugar level. There's no calorie counting or restriction and it's basically carbohydrate-based, as carbs are responsible for the sugar highs and lows. A sample day may look like this:

Breakfast
Mexican omlet with sausage, peppers, mushrooms, full fat cheese and salsa
Coffee or tea with heavy cream / half & half

Midmorning snack
Almond flax muffin in a minute

Lunch
Grilles chicken salad with cranberries and walnuts

Midafternoon snack
Greek yogurt with a dozen raspberries

Dinner
Pizza with cheese crust, with whatever topping you desire in meat and veggie category

Dessert
Almond flour chocolate chip cookies

Paleo Diet
There are no phases in this diet as they focus on eating from the foodgroups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts and healthy oils (olive, coconut, avocado, macademia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugar and processed foods were not part of out ancestral menu. A sample menu looks something like this:

Breakfast
Sweet potato hash with bacon

Midmorning snack
Fruit salad

Lunch
Chicken cutlets with olives and tomatoes

Midafternoon snack
Jerky and fruit

Dinner:
Coconut shrimp and basil spinach

Dessert
Paleo pumpkin muffins

Primal diet
Primal is similar to Paleo diet, but they do differ in certain areas. Primal is lower carb as fruit is limited and more seasonal and even "natural sugar" is frowned upon. Dairy products are more accepted on the Primal plan as well. A sample menu would look something like this:

Breakfast:
Omlet loaded with meats and cheese & coffee with cream

Midmorning snack
Almonds

Lunch
Chef's salad

Midafternoon snack
Avocado

Dinner:
Grilled steak with veggie of your choice & a glass of wine

Dessert
Serving of blue berries in cream

Tim Ferris Four Hour Body Diet
This is considered a slow-carb diet rather than a low-carb diet. The rules are simple: avoid white bread, white rice, potatoes and other white carbs, as well as whole grains and steel-cut oats - which are often promoted as healthy carbs due to their high fiber content. His plan outlaws all fruit and dairy (except cottage cheese which he says speeds up fat loss, while other dairy slows it) and involves a one "all-you-can-eat-day" a week. Anything goes on this prescheduled day (however, I personally  would stay away from wheat and sugar as both cause inflammation). Ferris also suggests eating the same small meals over and over again. A menu could look like this:

Breakfast
Spinach quiche

Midmorning snack
Avocado and nuts

Lunch
Chicken and black bean lettuce wraps

Midafternoon snack
Hard boiled eggs

Dinner
Beaf stew with pinto beans and kale

Dessert
Cottage cheese with cinnamon 

Low-Carb, Sugar-Free, Grain-Free Holiday Food

Around the holidays we are culturally surrounded by food. From Thanksgiving until the New Year we are constantly bombarded with the wonderful Holiday foods that we look forward to every year. It becomes more and more difficult to just say no. Well I am here to tell you that being on a low carb, sugar free, grain free diet doesn't hurt at all. I have found some traditional foods and revised them to make healthier options for us.

I would also like to say that Thanksgiving, Christmas and New Years all happen once per year. This way of eating is a lifestyle and not a diet. If you want to taste a traditional treat on these days, then by all means don’t restrict yourself. The more you can stay away from wheat the better though. Wheat has been found to be very addictive. If you are one of those people, like myself, that do find yourself in a downward spiral after eating wheat, then try to find a different way to splurge and opt for corn, rice or potato dishes.

Here are a few guilt free guaranteed to keep the weight away recipes to add to your Holiday meals.

Grain-Free Almond Bread for Stuffing

3 to 4 eggs
1 tablespoon raw apple cider vinegar
1/2 cup barely melted butter, coconut or olive oil
2 cups blanched almond flour/meal
1/4 cup flax seed meal
1/2 teaspoon sea salt
1/2 teaspoon baking soda
Garlic, sage and whatever other spices you like

Preheat oven to 350 degrees Fahrenheit.

In a mixing bowl, beat eggs well with vinegar.

Add butter or oil and whisk together until well combined.

In a separate bowl, combine almond flour, flax seed meal, salt and baking soda and spices. Add flour mixture to egg mixture and mix until smooth.

Press into a greased 8″ or 9″ square baking pan.

Bake for 30 to 35 minutes until golden brown or toothpick inserted comes out clean. Cool for 15 minutes. Cut into small squares and either leave out to dry, or put back in the oven on low heat until you get the hard chunks for stuffing.

　

　

Cauliflower Mashed “potatoes”

1 head of cauliflower
3 tablespoons milk
1 tablespoon butter
2 tablespoons light sour cream or cream cheese
1/4 teaspoon garlic salt
freshly ground black pepper (optional)
snipped chives (optional)

1. Separate the cauliflower into florets and chop the core finely.

2. Bring water to a simmer in a pot, then add the cauliflower. Cover and turn the heat to medium. Cook the cauliflower for 12-15 minutes or until very tender.

3. Drain and discard all of the water (the drier the cauliflower is, the better) and add the milk, butter, sour cream, salt and pepper and mash with a masher (or blend in a food processor) until it looks like "mashed potatoes." Top with chives.

　

Stuffed Mushrooms

24 ounces, weight White Button or portabella Mushrooms
1/3 pound Sausage
1/2 whole Medium Onion, Finely Diced
4 cloves Garlic, Finely Minced
8 ounces, Cream Cheese
1 whole Egg Yolk
Shredded Cheddar cheese

Wipe off or wash mushrooms in cold water. Pop out stems, reserving both parts.

Chop mushroom stems finely and set aside.

Brown and crumble sausage. Set aside on a plate to cool.

Add onions and garlic to the same skillet; cook for 2 minutes over medium low heat. Add in chopped mushroom stems, stir to cook for 2 minutes.

Set mixture aside on a plate to cool.

In a bowl, combine cream cheese and egg yolk. Stir together with Cheddar.

Add cooled sausage and cooled mushroom stems. Stir mixture together and refrigerate for a short time to firm up.

Smear mixture into the cavity of each mushroom, creating a sizable mound over the top.

Bake at 350 degrees for 20 to 25 minutes, or until golden brown.

Allow to cool at least ten minutes before serving; the stuffed mushrooms taste better when not piping hot.

　

Almond Pie Crust

Good for pie and cheesecake.

2 cups (heaping) almond meal (or pecans work too)
1/2 cup butter, melted, or 1/2 cup light olive oil
2/3 cup truvia/stevia/splenda to desired sweetness
1/2 teaspoon almond or vanilla extract
Dash of pie spice or cinnamon, if desired

Combine all of the ingredients to form a sticky dough. With moist fingertips, press the dough into a greased 9x12-inch baking pan or 2 8-inch glass pie plates. Bake the crust at 350 degrees F. for 20 minutes. Allow to cool completely before filling.

You can make any of your regular sugar free recipes of pumpkin, apple or cherry pies. You can get some sugar free pudding and whipped cream for a cream pie. You can even make a quiche with this crust.

Strawberry (blueberry, raspberry, peach) cream cheese cobbler
1/2 c. butter
1 egg, lightly beaten
1 c. Almond milk or half & Half
1 c. almond flour
1 c. sugar substutute
2 tsp baking powder
1/2 tsp salt
2 qts of which ever fruit
4 oz. cream cheese, cut in small pieces

Preheat oven to 350 F.

Melt butter & pour into a 9x13 baking dish. In a small bowl, mix egg, milk, flour, sugar, baking powder & salt. Pour over the butter, but do not stir. Add the berries & cream cheese Bake for 45 minutes, or until top is golden.

Next time...Holiday Cookies!