tag:blogger.com,1999:blog-12911935862112136462024-03-12T20:34:28.194-07:00The Healthy HausfrauHelping you bypass the BS, enjoy food, and live better with deliciously fresh blog posts and recipes from your common sense dietitian, Healthy Hausfrau.Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.comBlogger30125tag:blogger.com,1999:blog-1291193586211213646.post-61507600355166473082014-06-11T13:51:00.000-07:002014-06-11T13:55:38.361-07:00{Recipe} fresh edamame, chickpea, & herb salad<div class="separator" style="clear: both; text-align: center;">
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<a href="http://1.bp.blogspot.com/-54DByQ3Utkk/U5i_fqcr4oI/AAAAAAAAAlU/8xy8GsCELis/s1600/EdamameSalad4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-54DByQ3Utkk/U5i_fqcr4oI/AAAAAAAAAlU/8xy8GsCELis/s1600/EdamameSalad4.JPG" height="320" width="240" /></a></div>
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i>This recipe is a hit every time I make it for guests--it seems that neither h</i></span><i style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">ardcore meat lovers nor veteran vegetarians (or anyone somewhere in between) can deny the fresh, tangy, and slightly sweet dressing that coats this simple mix of legumes, red onion, herbs, and tomatoes. This is an excellent salad to take to your next summer picnic, serve alongside whatever you've got grilling tonight, or pack in lunches for work. </i><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: makes about 11 (1/2-cup) servings</span><br />
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<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">2 cups fresh or frozen (thawed) shelled edamame</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 (15 oz) can chickpeas (garbanzo beans), rinsed and drained</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 small red onion, sliced thinly</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 pint cherry tomatoes, halved</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/4 cup chopped fresh cilantro</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/4 cup chopped fresh basil</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><br /></span></span>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">2 T sugar</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/2 tsp garlic or onion powder</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">Juice from 1 lemon</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">2 T white wine vinegar</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/2 -3/4 tsp coarse salt</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/4 tsp cracked black pepper</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/4 cup extra virgin olive oil</span></span><br />
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<a href="http://1.bp.blogspot.com/-o0iUPKtL-aQ/U5i_V5ODwpI/AAAAAAAAAlA/vDqdyCbHa2c/s1600/EdamameSalad1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-o0iUPKtL-aQ/U5i_V5ODwpI/AAAAAAAAAlA/vDqdyCbHa2c/s1600/EdamameSalad1.JPG" height="320" width="279" /></a></div>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><b>Directions</b></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Toss edamame, chickpeas, thinly sliced red onion, cherry tomatoes, and herbs together in a large bowl.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span><span style="line-height: 17.99715805053711px;">To make the dressing: In a small bowl or jar with lid, combine sugar and garlic or onion powder. Mix in lemon juice and white wine vinegar and stir until sugar and powder are dissolved. Add salt, pepper, and olive oil and whisk vigorously or shake (if using jar with secure lid) to combine oil/vinegar mixture. </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Pour dressing over salad and toss to combine well. </span></span><br />
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<a href="http://3.bp.blogspot.com/-u-GBqBtNmo8/U5i_YUWUpxI/AAAAAAAAAlI/pIURhpdcJ68/s1600/EdamameSalad2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-u-GBqBtNmo8/U5i_YUWUpxI/AAAAAAAAAlI/pIURhpdcJ68/s1600/EdamameSalad2.JPG" height="273" width="320" /></a></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Nutrition</span></b></div>
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each of the veggies, legumes, and herbs in this salad imparts a unique flavor, texture, and color experience, while providing an ample amount of fiber and antioxidants. Additionally, the edamame and chickpeas contain a nice bit of protein, adding to this dish's satiety component. </span><br />
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each 1/2-cup serving contains ~150 calories.</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pro Tips</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Tastes great the next day, too, after the flavors have melded. ;)</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><b><i>Check out other delicious recipes from The Healthy Hausfrau:</i></b></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><br /></span></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><a href="http://healthyhausfrau.blogspot.com/2013/08/recipe-grown-up-tuna-salad.html" target="_blank">Grown-up tuna salad</a></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/09/recipe-best-turkey-burger.html" target="_blank">Best turkey burger</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/09/recipe-relishing-summer-salad.html" target="_blank">Relishing summer salad</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/09/recipe-hearty-banana-bread.html" target="_blank">Hearty banana bread</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/08/recipe-sausage-eggs-with-spinach.html" target="_blank">Sausage and eggs with spinach, provolone, & basil</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/07/homemade-granola.html" target="_blank">Homemade granola</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/10/recipe-indian-spiced-pumpkin-soup-with.html" target="_blank">Indian-spiced pumpkin soup with bacon</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/10/recipe-spinach-mushrooms-walnuts-swiss.html" target="_blank">Spinach, mushrooms, walnuts, & Swiss with poached egg</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/10/recipe-african-peanut-stew.html" target="_blank">African peanut stew</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2014/01/recipe-easy-slow-cooker-white-bean.html" target="_blank">Easy slow-cooker white bean and sausage stew with spinach</a></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><u><br /></u></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/11/recipe-barley-sausage-spinach-with.html" target="_blank">Barley, sausage, & spinach with mushrooms and basil</a></span><br />
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<br />Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-91201643075188280712014-04-23T13:59:00.000-07:002014-04-23T13:59:07.806-07:00Healthy Gone Wrong: Orthorexia<div class="MsoNormal">
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<a href="http://3.bp.blogspot.com/-8q9-5XCKup8/UwZ2BpsuHsI/AAAAAAAAAjo/mT-Uvr35Kus/s1600/ForbiddenFood.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-8q9-5XCKup8/UwZ2BpsuHsI/AAAAAAAAAjo/mT-Uvr35Kus/s1600/ForbiddenFood.jpg" /></a></div>
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><br /></span>
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><a href="http://www.askmen.com/sports/foodcourt/eating-disorders-men.html" target="_blank">For an article I wrote for AskMen.com on eating disorders in men</a>--specifically, orthorexia--I interviewed a true expert on the
topic, Dr. Jillian Lampert of The Emily Program. I wanted to share her full interview here
because she provides fantastic information on this growing problem, as well as
insightful advice. </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Healthy
Hausfrau: <b style="mso-bidi-font-weight: normal;">What is orthorexia
nervosa?</b></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert: </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Orthorexia
is thought of as an obsession with eating healthy food. While not a clinically
defined eating disorder nor an official diagnosis-it is a term coined to
describe an emerging issue of over-concern with food. The obessionality with
which some people approach their eating can be highly problematic. People
described as struggling with orthorexia strive to eat only ‘clean’ or ‘pure’
food, shunning many foods and sometimes entire food groups. This type of ‘food
perfectionism’ can lead to nutritional deficiencies, difficulties in
relationships, and unnecessary or excessive weight loss.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH:</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Statistics pertaining to the prevalence of
orthorexia seem to be scarce. Can you give me any idea of how common this
problem is? </span></b><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">It is
hard to assess since it is not an official diagnosis. Over concern with food is
seen in many people struggling with eating disorders and disordered eating,
problems that impact at least 14% of women and 8% of men.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH:</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">How common is orthorexia in Emily Program
patients?</span></b><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Clients
with eating disorders often have preoccupations regarding the types of food
they will eat. In that sense, it is exceptionally common, given that
preoccupations and obsessions with food are hallmarks of eating disorder
behaviors. We describe the obsessional quality people have with food as ‘food
perfectionism’. This can be seen when people refuse to eat certain foods
because they aren't exactly right. At The Emily Program we help people to make
peace with food; to let go of needing to achieve perfectionism and find peace
in a variety of food, eating situations, and settings.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH:</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">In your tenure, have you seen an increase,
decrease, or no change in patients presenting with orthorexia behaviors?</span></b><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">As our
societal focus on eating ‘fresh’, ‘healthier’ food has intensified, clients
presenting with eating disorders increasingly are describing these concepts as
part of what led them to change the way the eat in the first place, e.g.,
decreasing fats, eating only ‘whole’ foods, eating raw foods only, etc. Eating
disorder behaviors often reflect the societal nutritional fads. In the days of
the low-fat craze, many clients struggled having fat in their diets and sought
to severely limit their fat intake. In the days of the high-protein, low carb
craze, carbohydrate foods became increasingly difficult for people to consume
and they had to be the ‘perfect’ carbohydrate. Since eating disorder behaviors
are often the extremes of normal human behavior, any dieting or food craze that
impacts the general public is likely to show up exaggerated in clients with
eating disorders. Over the past 20 years, I’ve seen this kind of obsession with
food follow the tide of the latest diet craze; the craze changes but the
obsession and over-concern with food, eating, and weight continues. We’ve seen the
numbers of people with eating disorders increase over the same time period.
Fortunately, recognition is changing somewhat and more people are accessing
help when they need it.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH:</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">In your experience, how does a person usually
progress into orthorexia?</span></b><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"> </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">It starts
with a diet or an effort to change the way one eats. This change typically
prompts more changes, which spiral into food obsession and limited intake of a
variety of foods.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH:</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">What are the key differences between orthorexia
and someone who just tries to eat a very healthy diet?</span></b><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<div class="MsoNormal" style="background: white;">
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Someone
who would be described as struggling with orthorexia, or overly obsessional
about eating healthy food would likely have this obsession impact their
relationships and their ability to interact socially with friends and family,
particularly around food. As with many eating disorders, this difficulty with
relationships and social and/or food related activities leads to isolation for
the sufferer.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH:</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Do you feel our health-obsessed society contributes
to orthorexia?</span></b><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"> </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert: </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Absolutely
our health obsessed society contributes to the eating behaviors of the members
of that society. Those that become most obsessed with ‘doing it right’ in terms
of eating and health are likely to become swept away by a tide of over-concern
about food, health, weight, and shape.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH:</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Do you think that fad diets, "pop
science" books demonizing foods and entire food groups (ie Wheat Belly,
Grain Brain, The Sugar Detox), and sensationalistic media-driven messages such
as "sugar is the new tobacco" fuel orthorexia?</span></b><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<div class="MsoNormal" style="background: white;">
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white;">
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">They do
seem to fuel an obsession with ‘getting it just right’ and finding the magic
bullet to our nutritional woes. Packaged in slick-sounding solutions to complex
solutions, these kinds of books fuel the idea that there is one solution to an
overly simplified problem.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH: <b style="mso-bidi-font-weight: normal;">If you think you or someone you know may be
suffering from orthorexia, what are warning signs or questions to ask?</b></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Does my
eating impact my ability to be with family and friends? </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Does my
eating keep me limited to a small array of foods such that I can’t enjoy myself
in the presence of a typical meal? </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Does my
concern about eating lead me to less interaction with people and limit my
functioning? </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">How do
others view my eating? </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Can I take
their feedback objectively or do I get defensive when someone attempts to ask
me about my eating from a place of concern?</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH:</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">What does recovery from orthorexia look like and
how does one get there?</span></b><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white;">
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Recovery
is individualized for any kind of eating disorder behavior. Peace with food is
the ultimate goal. Eating when hungry, stopping when full, eating what appeals
to you, in a way that is nourishing and balanced emotionally and physically.
Typically recovery involved taking risks to express emotion, asking for help,
learning new skills, and practicing without perfection.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">HH:</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">What is your advice for people who are very
health/diet/fitness-conscious but don't want to overdo it?</span></b><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white;">
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Dr.
Lampert:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Be
moderate. Have fun. Don’t forget to enjoy a balanced array of foods and enjoy
your food-not just for the nutrients, but for the taste, texture,
socialization, and connection it brings.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><br />
</span></i><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman";">About Dr.
Lampert</span></i><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman";"><br />
</span></i><span style="background: white; color: #282828; font-family: Arial; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman";">Jillian G. Lampert, PhD, RD,
LD, MPH, FAED is the Senior Director, Business and Community Development
for The Emily Program, a comprehensive eating disorder treatment program with
multiple Minnesota and Washington locations. Additionally, Dr. Lampert is President
of the Residential Eating Disorders Consortium (REDC), an organization whose
main goal is to ensure access to residential care for individuals by working
collaboratively to address issues that impact the residential eating disorder
treatment community. She is a current Board Member of The Emily Program
Foundation and a member of the Eating Disorder Research Society (EDRS). She
holds an adjunct graduate faculty position in the Department of Food Science
and Nutrition at the University of Minnesota. One of her major goals in life is
to have her 9 year old daughter grow up loving her body and herself.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-17534080763076916742014-01-28T15:20:00.001-08:002014-01-29T12:50:17.547-08:00{Recipe} easy slow-cooker white bean & sausage stew with spinach<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-b7iqo4ViuhY/Uug6WPuFv2I/AAAAAAAAAjQ/vanElu-v-lU/s1600/whitebeansausage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-b7iqo4ViuhY/Uug6WPuFv2I/AAAAAAAAAjQ/vanElu-v-lU/s1600/whitebeansausage.jpg" height="320" width="240" /></a></div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i>I can't get enough of hot, hearty soups and stews when the cold weather sets in. I've been making variations of this recipe for years and recently tried a version without the usual onions and garlic and the end result was still fantastic. Since I omitted the only chopping you would have had to do for this recipe and since it practically cooks itself, I call this "easy!" ;)</i></span><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: makes about 9 (1 cup) servings</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">1 pound (about 2 1/2 cups) dried white or Great Northern beans, soaked overnight</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">1 T extra virgin olive oil</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">9 ounces cooked chicken sausage, sliced</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">2 T tomato paste</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">4 cups chicken stock</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">1 (28 oz) can diced tomatoes</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">1 T apple cider vinegar</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">1-1 1/2 tsp coarse salt</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">1 tsp coarse black pepper</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">1 tsp crushed red pepper flakes</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">4 bay leaves</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">6-10 ounce bag organic baby spinach</span><br />
<br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><b>Directions</b></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Place dried beans in a large bowl and cover with water. Let soak overnight.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Discard soaking water. Combine beans and next 10 ingredients (through bay leaves) in slow cooker.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Cook on LOW for 8 hours. Remove bay leaves. Stir in spinach and cook an additional 30 minutes.</span></span><br />
<div style="text-align: center;">
<br />
<div style="text-align: left;">
<b><span style="font-family: Arial, Helvetica, sans-serif;">Nutrition</span></b></div>
</div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Since I'm from the Midwest, I'm not shy using the terms "chock full" and yes, this stew is chock full of goodness! Legumes such as white beans abound with fiber, antioxidants, folic acid, and thiamin, to name just a few beneficial nutrients. And all that before you even factor in the spinach or tomatoes. </span><br />
<br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each serving contains ~245 calories.</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pro Tips</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">You can vary the salt that you add to your taste preference. Additionally, feel free to try other greens besides spinach: I've used fresh chopped kale or mustard greens and both work nicely, but remember that these less-tender greens need to be added at the start of cooking. </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Dig in! ;)</span><br />
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><b><i>Check out other delicious recipes from The Healthy Hausfrau:</i></b></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><a href="http://healthyhausfrau.blogspot.com/2013/08/recipe-grown-up-tuna-salad.html" target="_blank">Grown-up tuna salad</a></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/09/recipe-best-turkey-burger.html" target="_blank">Best turkey burger</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/09/recipe-relishing-summer-salad.html" target="_blank">Relishing summer salad</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/09/recipe-hearty-banana-bread.html" target="_blank">Hearty banana bread</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/08/recipe-sausage-eggs-with-spinach.html" target="_blank">Sausage and eggs with spinach, provolone, & basil</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/07/homemade-granola.html" target="_blank">Homemade granola</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/10/recipe-indian-spiced-pumpkin-soup-with.html" target="_blank">Indian-spiced pumpkin soup with bacon</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/10/recipe-spinach-mushrooms-walnuts-swiss.html" target="_blank">Spinach, mushrooms, walnuts, & Swiss with poached egg</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/10/recipe-african-peanut-stew.html" target="_blank">African peanut stew</a> </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://healthyhausfrau.blogspot.com/2013/11/recipe-barley-sausage-spinach-with.html" target="_blank">Barley, sausage, & spinach with mushrooms and basil</a></span>Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-57851971827132895472014-01-15T13:13:00.000-08:002014-01-15T13:19:33.857-08:00Eat Late, Gain Weight?<div class="MsoNormal">
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<span style="font-family: "Times New Roman";">You may have been warned at some time in your life not to eat at night or after [insert Magical Hour After Which All Food Consumed Turns To Fat here] or else you will gain weight. While I can only surmise about the origin of this assumption, I might venture to guess that</span><span style="font-family: 'Times New Roman';"> a food intake cut-off time came about as the result of somebody's diet protocol, a technique of which was </span><span style="font-family: 'Times New Roman';">likely put in place to reduce overall caloric consumption--agreeably, not a bad strategy to help moderate intake. Unfortunately, the idea must have gotten twisted over time into the lore it has since become: eat at night and you're doomed for weight gain, no matter what!</span><span style="font-family: 'Times New Roman';"> But like numerous other urban legends of nutrition, the science behind the eat-at-night-and-get-fat warning just is not there. Let's take a closer look. </span></div>
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<span style="font-family: 'Times New Roman';">First, it is key to understand that <b>the total number of calories you consume and the amount of physical activity you partake in over the course of weeks and months is largely what affects your weight trend</b>: if you take in more calories than you burn <i>over time</i>, the excess energy will be stored as fat. A</span><span style="font-family: 'Times New Roman';">s long as you remain in energy balance over time, i</span><span style="font-family: 'Times New Roman';">t won't make much difference whether you stop eating at 7 pm each day or consume all your daily calories late into the night.</span><br />
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<span style="font-family: 'Times New Roman';">Next, <b>your body doesn't process food less efficiently at night, nor does it somehow simply and preferentially store all night calories as fat</b> (although if it did it would most likely be to punish you for eating so late, you bad person--take that!). Additionally, keep in mind that</span><span style="font-family: 'Times New Roman';"> while you may stop moving, your body does not stop when you are asleep. Your heart continues to beat, blood circulates, lungs function, digestion proceeds, and your brain keeps working. This all takes energy — meaning you are still burning some calories. </span><br />
<span style="font-family: 'Times New Roman';"><br /></span><span style="font-family: 'Times New Roman';">In a 2006 paper published in <i>Obesity Research, </i>primate researchers observed how much, what, and when 16 monkeys ate over one year, as well as tracked weight changes, and found that the monkeys who consumed most of their food at night were no more likely to gain weight than monkeys who didn't eat at night, <b>suggesting that there is no inherent correlation between time of day and weight gain</b>. Even though humans aren't monkeys, the researchers believe that their study still helps dispel the notion that eating at night inevitably causes weight gain.</span><br />
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<span style="font-family: 'Times New Roman';">While the hours at which you eat throughout the course of a day do not independently and affirmatively cause weight gain in people who are not exceeding their energy needs, it does appear that <b><i>when</i> you choose to eat throughout the day (your eating pattern) may be a predictor of overall caloric intake and, subsequently, weight status</b>. </span><span style="font-family: 'Times New Roman';">Researchers at the University of Texas-El Paso studying how time of day influenced self-reported food intake in 867 free-living individuals found that those who ate more earlier in the day ate less overall, while those who ate more at night consumed more calories overall. Researchers speculated that the individuals consuming a greater proportion of daily calories in the morning were provided a beneficial level of satiety which helped moderate the amount of food ingested over the rest of the day. If you are overweight and tend to eat a large proportion of your daily calories at night, it might be wise to think about shifting your eating pattern. </span><span style="font-family: 'Times New Roman';"> </span><br />
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<span style="font-family: "Times New Roman";"><i>So, while eating at night is not, as a stand alone, going to make you fat, there are some important points to consider when it comes to
eating late and the potential for weight gain:</i><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">1. <b>If you stay up late and don't get enough sleep, you may be more susceptible to weight gain</b>. In a recent in-laboratory study with 225 healthy, non-obese individuals, researchers observed a significant weight gain in subjects who spent only 4 hours in bed (from 4 am to 8 am) compared to those who were in bed for 10 hours each night (from 10 pm to 8 am). Caloric intake increased in the sleep restriction group due to increased food consumption during the hours of additional wakefulness. </span><br />
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<span style="font-family: "Times New Roman";">Indeed, sleep deprivation seems to be increasingly linked to obesity. Other research has indicated that lack of sleep may cause alterations in glucose metabolism, contributing to insulin resistance, and potentially leading to increases in appetite. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">2. <b>Emotional or mindless eating at night can be a big contributor to an excess calorie intake</b>. </span><span style="font-family: 'Times New Roman';">It's rare that I see an overweight or obese client who doesn't report</span><span style="font-family: 'Times New Roman';"> struggling with this.</span><span style="font-family: "Times New Roman";"> Emotional or mindless eaters typically eat out of habit or because they are stressed, tired, bored, or are using food to fill an emotional void. Foods usually eaten during these times are high in calories, nutrient-poor, and very easy to over-consume (highly palatable) such as </span><span style="font-family: 'Times New Roman';">chips, cookies, chocolate, ice cream, fast food, and highly-processed convenience foods. This kind of night eating CAN cause weight gain, as it usually results in a daily caloric surplus</span><span style="font-family: 'Times New Roman';">.</span></div>
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<span style="font-family: "Times New Roman";">3. <b>If you don’t
have a consistent and regular eating schedule during the day, you may end up overly-hungry at night</b>. Being famished can hinder your judgement--leaving you more likely to make suboptimal eating choices and/or consume larger-than-necessary portions. If this behavior becomes a regular pattern, it can eventually lead
to undesirable numbers on the scale. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";"><i>What else can you
do to avoid falling into detrimental eating habits that can contribute to weight gain?</i><o:p></o:p></span><br />
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</span></span></span><!--[endif]--><span style="font-family: "Times New Roman";"><b>Restrict
late-night meals and snacks</b> but not because your body automatically converts
nighttime calories to unwanted pounds. Rather, not eating after a certain hour
of the day can help to minimize or eliminate the possibility of munching on extra food, which may otherwise send your daily calorie input beyond its limit.<o:p></o:p></span><br />
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman";"><b>If you don't have a regular daily eating pattern, try eating 5-6
smaller meals and snacks</b> spread evenly throughout the day and see if it curbs an excessive hunger in the evening.<o:p></o:p></span><br />
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</span></span></span><!--[endif]--><span style="font-family: "Times New Roman";"><b>Make
sure you include adequate protein, fiber, and healthy fats for dinner</b>.
Incorporating all of these nutrients can help you feel more full and eliminate late-night hunger. <o:p></o:p></span><br />
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</span></span></span><!--[endif]--><span style="font-family: "Times New Roman";"><b>Don't eat while sitting at the computer or watching TV</b>.<span style="mso-spacerun: yes;"> </span>Instead, tune into your meals by making it a rule to eat in the dining room
or at the kitchen table. <o:p></o:p></span><br />
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman";"><b>Get help with emotional eating</b>. This is a very difficult issue for many people. Your registered dietitian can assist you in breaking through this problem and/or point you to additional professionals who can help. </span></div>
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In summary, keeping the causes of weight gain and the basic formula for weight loss shrouded in mystery is a very good tactic for the diet and fitness industry, but these enigmas are often just illusions. As usual, the keys to weight control boil down to how much you eat coupled with your overall dietary choices--your weight doesn't give a damn what time it is.<br />
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<span style="font-size: x-small;">References</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Andrea M, Spaeth DF, Dinges NG. <b>Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults. </b><i>SLEEP. </i>2013;36:981-990</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Castro JM. <b>The time of day of food intake influences overall intake in humans.</b><i><b> </b>J Nutr. </i>2004;134:104-111</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Sullivan EL, Daniels AJ, Koegler FH, Cameron JL. <b>Evidence in female rhesus monkeys (Macaca mulatto) that nighttime caloric intake is not associated with weight gain. </b><i>Obesity Res. </i>2005;13:2072-2080</span><br />
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com2tag:blogger.com,1999:blog-1291193586211213646.post-27585697590507590272013-11-24T18:07:00.003-08:002013-11-24T19:20:10.734-08:00How To Have A Happy And Remorseless Thanksgiving<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Nmym1tPw1_A/UpKji6DU0qI/AAAAAAAAAiM/5ElZbfrppqU/s1600/PilgrimKen1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="273" src="http://4.bp.blogspot.com/-Nmym1tPw1_A/UpKji6DU0qI/AAAAAAAAAiM/5ElZbfrppqU/s320/PilgrimKen1.jpg" width="320" /></a></div>
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<span style="font-family: Arial;">What’s the </span><i style="font-family: Arial;">worst</i><span style="font-family: Arial;"> thing that can happen on
Thanksgiving?</span></div>
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<span style="font-family: Arial;">You get seated next to your
uncle with bad breath?</span></div>
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<span style="font-family: Arial;">The turkey baster, your dog and your 3-year old all go missing at the same time?</span></div>
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<span style="font-family: Arial;">The gravy is lumpy?<o:p></o:p></span></div>
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<span style="font-family: Arial;">Your mom recites
passages all throughout the meal from that <i style="mso-bidi-font-style: normal;">revolutionary</i> new
diet book she's reading about how wheat is destroying our brains?</span></div>
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<span style="font-family: Arial;">No doubt, all valid horrors.
But if you have been taking steps to improve your eating habits and lose excess
weight, your worst fear on Thanksgiving might be that you’ll eat the “wrong”
things, ingest way too much, or just feel out of control and not enjoy yourself
in such a food-filled feasting environment. <o:p></o:p></span></div>
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<span style="font-family: Arial;">Handling holidays and social
situations when working towards better health can be tricky and is something I
spend a lot of time on with clients. But with a little forethought, a sense of
humor, and the following tips, you can better equip yourself for a non-gluttonous and thoroughly enjoyable Thanksgiving. <o:p></o:p></span></div>
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<span style="font-family: Arial;">14 tips to make your day go as smooth as gravy: <o:p></o:p></span></div>
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<span style="font-family: Arial;"><b><br /></b></span></div>
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<span style="font-family: Arial;">1. <b>Help
plan the menu or bring a healthier dish to share</b>. </span></div>
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<span style="font-family: Arial;">Dietitians love this
tip (unless you’re coming to our houses!) because many of us are menu control
freaks (just me? Ok, never mind). So while </span><i style="font-family: Arial;">you</i><span style="font-family: Arial;">
don’t have to exert the menu vice grip, the goal here is to help create a healthier
balance at the meal—one idea is to tip the balance of menu items to include </span><i style="font-family: Arial;">more</i><span style="font-family: Arial;"> deliciously healthy vegetable
dishes <a href="http://www.cookinglight.com/entertaining/holidays-occasions/vegetable-recipes-thanksgiving-00412000073388/page9.html" target="_blank">(recipes featuring sweet potatoes, Brussels sprouts, broccoli, spinach, carrots, squash, beans, and parsnips to name a few are all great for this season)</a> and lean protein items, with </span><i style="font-family: Arial;">fewer</i><span style="font-family: Arial;">
calorically-dense and nutrient-poor dishes (ie those that are excessively
sugary, overly fatty, or devoid of vegetables).</span></div>
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<span style="font-family: Arial;"><br /></span><span style="font-family: Arial;">2. </span><b style="font-family: Arial;">Do
a Turkey Trot, Drumstick Dash, Wattle Waddle or any other fun Thanksgiving
day-themed event</b><span style="font-family: Arial;"> <b>that gets you up and moving that morning</b>. </span></div>
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<span style="font-family: Arial;">Is there really any
better way to start the day than running with a bunch of other
hungry Pilgrims? This has been a newer tradition in my family for the past
three years and we love it. The events are fun, easy (you can usually walk or
run), and everybody’s generally in a good mood (except for that guy who
decided to wear shorts despite a race-time temp of 3 degrees). One caution here: don’t
use your 3-mile walk as an excuse to eat like you just climbed Mt. Everest for
the rest of the day. <a href="http://www.active.com/" target="_blank">Find a Thanksgiving Day walk/run event near you!</a></span><br />
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<span style="font-family: Arial;">3. <b>Throw
the turkey neck away.</b> </span></div>
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<span style="font-family: Arial;">No good will come of it. Just. Throw. It. Away.</span></div>
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<a href="http://3.bp.blogspot.com/-K9reimmoEYA/UpKaievllNI/AAAAAAAAAhg/TPHjkRpcJHM/s1600/turkey+necks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-K9reimmoEYA/UpKaievllNI/AAAAAAAAAhg/TPHjkRpcJHM/s200/turkey+necks.jpg" width="198" /></a></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><br /></span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;">4. <b>Keep
your normal eating schedule throughout the day</b>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">There’s nothing pious about
“saving yourself” for the Big Meal. Arriving at the table overly hungry will
likely leave you looking and feeling like a ravenous hyena (but I guarantee YOU won’t be laughing once the gorging is done).</span><br />
<br />
<span style="font-family: Arial;">5. <b>Map
out your plate </b></span><i style="font-family: Arial;"><b>prior to</b></i><span style="font-family: Arial;"><b> the meal</b>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Do
a quick inventory of what is being served: figure out which meal items you
absolutely can’t miss, and then leave those items that aren’t really your
favorites. Doing this will help weed out unnecessary extra calories. I don’t
recommend getting too caught up trying to craft the perfect nutrient-proportioned
plate for Thanksgiving. It’s one meal. You'll live. </span><br />
<br />
<span style="font-family: Arial;">6. <b>Gluttony
is not mandatory on Thanksgiving</b>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">You don’t </span><i style="font-family: Arial;">have</i><span style="font-family: Arial;">
to fill your plate until things are dripping off the edges. I say, if you can
still see what color the plate is once you've dished your food, you’re off to a good start.</span><br />
<br />
<span style="font-family: Arial;">7. <b>Imagine
how you want to feel after the meal.</b> </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">If you actually want to feel like a beached
whale, disregard these tips. If you’d rather feel nicely satisfied, just
full enough, and even deserving of a little more pie later, make choices
conducive to this goal.</span><br />
<br />
<span style="font-family: Arial;">8. <b>Handle
food pressures from family and friends with style</b>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">If your nosy great-aunt makes condescending comments
on how “healthy” you seem to be eating this year compared to Thanksgivings past
in which you got busted for pocketing dinner rolls, simply get up from the table,
bend over, and start twerking. Subject. Changed. You’re welcome.</span><br />
<br />
<span style="font-family: Arial;">9. <b>Set
a timeframe and drink limit for alcohol consumption</b>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">This is one tip that seems
to work well for clients who fear “overdoing it” in the midst of
merriment and boozey relatives. My uncles swear by one beer every 30 minutes for 5 or 6 steady
hours but I’m fairly certain this strategy has no proven health benefits. Instead, figure out the number of drinks and timing that will work best for your
specific situation and stick to your plan.</span><br />
<br />
<span style="font-family: Arial;">10. <b>Expect
and accept that you will likely eat more this day</b>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Realistic expectations are very important
so you don’t needlessly beat yourself up for eating a bit more than usual.</span><br />
<br />
<span style="font-family: Arial;">11. <b>Don’t
let your cat sit at the table</b>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">I’ve tried this one for you already. Even your family members think it's kinda weird.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Q7srY5WWmlA/UpKvgjXlDwI/AAAAAAAAAio/wrM5DAGUTAE/s1600/evietable.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-Q7srY5WWmlA/UpKvgjXlDwI/AAAAAAAAAio/wrM5DAGUTAE/s200/evietable.jpg" width="200" /></a></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">12. <b>Take
a nap</b>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">There is life after the meal, and it’s waiting for you on the couch. Not
only is <a href="http://newsinhealth.nih.gov/issue/apr2013/feature1" target="_blank">sleep good for you</a>, but escaping to the nearest sofa in a feigned, yawny stupor post-dinner is a winning strategy to get out of doing dishes.</span><br />
<br />
<span style="font-family: Arial;">13. <b>Don’t
forget to be thankful</b>. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Truly savor the food, the family, traditions, and
togetherness. I’m guessing that, like mine, your life’s cornucopia is probably
a little more than half-full of tiny pumpkins and gourds so cherish this time and make it count.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-9ObNyBIjIZ4/UpKmj5gXqsI/AAAAAAAAAiY/OFRHWFGW-B8/s1600/bethankful.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-9ObNyBIjIZ4/UpKmj5gXqsI/AAAAAAAAAiY/OFRHWFGW-B8/s200/bethankful.jpg" width="200" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br />
<span style="font-family: Arial;">14. <b>Keep
a sense of humor about it all and an eye on the big picture of your eating</b>.
Tomorrow is another day, after all. Unless you ate that wheat roll. Then it’s
all over. Sorry.</span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><i>Check out what Healthy
Hausfrau is cooking up this year below. Feel free to share what your family is making in the comments section!</i><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial;"><u>Healthy Hausfrau Thanksgiving Menu</u></span></div>
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<span style="font-family: Arial;"><u><br /></u></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Roasted turkey</span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Stuffing –my mother’s recipe</span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Assortment of fresh veggies
and olives</span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><a href="http://www.myrecipes.com/recipe/roasted-sweet-potato-salad-50400000115807/" target="_blank">Roasted Sweet Potato Salad With Cranberry Chipotle Dressing</a><o:p></o:p></span></div>
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<span style="font-family: Arial;"><i>Mark Bittman</i><o:p></o:p></span></div>
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<span style="font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><a href="http://www.myrecipes.com/recipe/roasted-rosemary-potatoes-50400000116755/" target="_blank">Roasted Rosemary Fingerling Potatoes</a></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><i>Cooking Light</i><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><a href="http://www.epicurious.com/recipes/food/views/Brussels-Sprouts-with-Bacon-and-Raisins-394671" target="_blank">Brussels Sprouts with Bacon and Raisins</a></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><i>Bon Appetit</i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><a href="http://www.foodandwine.com/recipes/cranberry-apricot-chutney" target="_blank">Cranberry Apricot Chutney</a><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><i>Food And Wine</i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><a href="http://www.myrecipes.com/recipe/susan-bracketts-first-prize-apple-pie-10000001662896/" target="_blank">First Prize Apple Pie</a><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><i>Cooking Light</i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><a href="http://www.eatingwell.com/recipes/holiday_pumpkin_pie.html" target="_blank">Holiday Pumpkin Pie</a><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><i>Eating Well</i></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><i><br /></i></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Happy Thanksgiving from The Healthy Hausfrau! ;)</span></div>
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com1tag:blogger.com,1999:blog-1291193586211213646.post-5060510268190605482013-11-21T14:11:00.000-08:002013-11-21T14:11:02.336-08:00"Say no to moderation?" I quit.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-1Kny78VOeZU/Uo6EVR54CuI/AAAAAAAAAhQ/2Wmk2_K1n7o/s1600/moderation+ruining.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-1Kny78VOeZU/Uo6EVR54CuI/AAAAAAAAAhQ/2Wmk2_K1n7o/s1600/moderation+ruining.jpeg" /></a></div>
<br />
Should we just "say no to moderation" as one health blogger recently advised? Is eating in moderation contributing to our obesity problem? Do we really need to stop using that naughty "M" word?<br />
<br />
You don't want to miss the latest in diet dogma delusion!<br />
<br />
<a href="http://www.sixpackabs.com/guest-post-should-we-just-say-no-to-moderation/" target="_blank">Check out the Guest Post I wrote for SixPackAbs.com here.</a><br />
<br />
Then feel free to let me know what you think about eating in moderation.<br />
<br />Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com2tag:blogger.com,1999:blog-1291193586211213646.post-34949438343001726952013-11-08T13:45:00.002-08:002013-11-08T13:55:08.289-08:00{Recipe} barley, sausage, and spinach with mushrooms & basil<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-n1Blq8ECmzU/Un1ar5URCTI/AAAAAAAAAfU/Ip7CK1nAfqE/s1600/barleysausage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-n1Blq8ECmzU/Un1ar5URCTI/AAAAAAAAAfU/Ip7CK1nAfqE/s320/barleysausage.jpg" width="240" /></a></div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i>I've been making this dish for years. I love it because 1) it's super yummy and 2) it's an easy primer for anyone who isn't too familiar cooking with whole grains. It's also a complete meal in one! ;) </i></span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span>
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: makes about 4 servings</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">2 cups free-range chicken broth</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 cup quick-cook barley</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">~12 oz Italian turkey sausage, casings removed</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 T extra virgin olive oil</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 onion, sliced or chopped</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 red bell pepper, chopped</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 small jalapeno pepper, chopped, or 1/8 tsp red pepper flakes</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">8 oz sliced baby bella mushrooms</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">3 garlic cloves, minced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/4-1/2 cup fresh basil leaves, thinly sliced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">2 T sherry</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">5 oz organic baby spinach</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">Coarsely ground salt to taste</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/4 tsp coarse black pepper</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><br /></span></span>
<b style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Directions</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Place broth in a small saucepan and bring to a boil. Add barley to pan. Cover, reduce heat, and simmer about 10 minutes, or until liquid is absorbed.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage to pan; heat until cooked through, stirring to crumble. Transfer cooked sausage to a bowl.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Heat oil in skillet over medium-high heat. Add onion, peppers, and mushrooms; saute until soft and liquid evaporates. Add garlic and basil and saute 1 minute. Return sausage to pan. Stir in sherry; cook about 2 minutes.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Stir in spinach until wilted. Add cooked barley; cook 1 minute or until heated through. Add salt and pepper.</span></span><br />
<div style="text-align: center;">
<br />
<div style="text-align: left;">
<b><span style="font-family: Arial, Helvetica, sans-serif;">Nutrition</span></b></div>
</div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">This dish makes good use of fiber-rich foods: all the veggies and the whole-grain barley. Fiber has many benefits, including helping to increase satiety (make you feel more "full" on fewer calories), promote good digestion, and lower blood cholesterol.</span><br />
<br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each serving contains ~365 calories.</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pro Tips</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pre-washed, bagged spinach is one of my favorite things to cook with. Healthy ingredients don't get any easier than this, folks. Fresh spinach can be added to soups, skillet dishes, sauces--just about anything--and ups the nutritional profile of any meal immensely! I use organic spinach whenever I can since spinach is on the "dirty dozen" list, which means it is one of the produce items most likely to be contaminated with pesticide residue. </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Enjoy ;)</span>Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-69490869431422408432013-11-07T12:10:00.001-08:002013-11-07T18:15:01.514-08:00Lectins and Leaky Gut Syndrome: Good Reason To Give Up Grains and Legumes or Just Another Exaggerated Food Fear?<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-Q5Nm9gfM24I/Unv3LB5Kq8I/AAAAAAAAAfE/_FQtKGgLG44/s1600/legumes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-Q5Nm9gfM24I/Unv3LB5Kq8I/AAAAAAAAAfE/_FQtKGgLG44/s1600/legumes.jpg" /></a></div>
<div style="text-align: center;">
<span style="font-family: Arial;"><br /></span></div>
<span style="font-family: Arial;">I’m not a big fan of <a href="http://healthyhausfrau.blogspot.com/2013/10/fed-up-with-food-fear-mongering.html" target="_blank">food fear-mongering</a> or diet extremes, so when I see foods that can play a part in a
healthy diet get thrown under the bus (usually for dubious reasons, at best), my skin
bristles a little. Of late, I’ve been challenged with the assertion that whole
grains and legumes should not be eaten for various reasons, one of those being
that they contain anti-nutrients. <b>What inevitably follows in these
anti-grain and legume diatribes is that one particular anti-nutrient,</b> <b>lectin,
is especially insidious and causes a condition called “leaky gut syndrome.”</b>
Consequently, the opinion is that lectin-containing foods such as whole grains
and legumes should be avoided.<o:p></o:p></span></div>
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<span style="font-family: Arial;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">“Legumes = lectins = leaky gut = leaky brain.
I’ll get my carbs and protein elsewhere.”</span></i><span style="font-family: Arial;"><o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><br /></span></i></div>
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<span style="font-family: Arial;">I shared this quote from an individual I encountered in
another post, and I’ve included it again here because <b>I think it’s the perfect
example of the true fear and confusion that exists surrounding whole grain,
legume, and lectin consumption</b>. Not surprisingly, the individual quoted above closely
adheres to the Paleo diet, and it has been my observation that much of the
popular anti-grain and legume sentiments generate within this community, as well
as in the general low-carbing crowd. These two dietary sects renounce
grains and legumes (yet interestingly enough make Paleo Cupcakes and Primal Cookies on the weekend!),
but I won’t expound upon the virtuous or faulty aspects of these diets in this
post—as always, eat whatever diet suits your health best (though I can’t emphasize
enough the value of true dietary balance, eating primarily whole and real
foods, and aligning your intake with your caloric needs), <b>but before you banish
a food from your eating repertoire, be sure you have all the facts and aren’t
eliminating something on unfounded fear</b>. <o:p></o:p></span></div>
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<span style="font-family: Arial;">So are lectin-containing foods
such as whole grains and legumes as dangerous to our health as proponents of
certain diets purport? Do they really cause the terrible-sounding leaky gut syndrome?
While this post won’t be a completely comprehensive discussion of lectins (I do
want you to read this, after all), my hope is that I can help provide factual information, clear up some confusion, and, with any luck, silence the
hysteria. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;"><span style="font-size: large;">What are lectins?</span><o:p></o:p></span></b></div>
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<span style="font-family: Arial;">Lectins are
carbohydrate-binding proteins found in most plants as well as in dairy. Plant
lectins are most abundant in plant seeds but are also found in other tissues
such as roots, leaves, bark, flowers, or bulbs. It has been surmised that
lectins play a defensive role in plants by protecting the plant against attacks
from microorganisms, pests, and insects. As an example of this mechanism, it
has been noted that an infection or wounding of a plant increases lectin
concentration. Within animals, lectins facilitate cell-to-cell contact, which,
as will be discussed later, can prove both positive and negative.<o:p></o:p></span></div>
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<span style="font-family: Arial;">Lectins are found in a
wide range of commonly-consumed foods such as tomatoes, beans, peas, wheat
germ, rice, corn, garlic, avocado, leek, cabbage, tea, parsley, oregano,
spices, bean sprouts, carrots, green beans, white mushrooms, cantaloupe,
cherries, raspberries, blackberries, and roasted peanuts. <b>From this listing, it
is clear that exposure to lectins is a frequent occurrence for most people</b>.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;"><span style="font-size: large;">What are lectins capable of doing in the body?</span><o:p></o:p></span></b></div>
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<span style="font-family: Arial;"><b>In high doses, lectins can
indeed be toxic</b>. Consider the fairly well-known example of red kidney beans, which
can cause a type of “food poisoning” (with resultant vomiting, cramping, and
diarrhea) if consumed in the raw state or if improperly prepared. <o:p></o:p></span></div>
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<span style="font-family: Arial;">In animals injected with
high levels of lectins, a variety of suboptimal health occurrences have been
observed. For example, <b>absorbed lectins can impact distant organs</b>, promoting
such conditions as pancreatic growth or atrophy of the thymus.<o:p></o:p></span></div>
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<span style="font-family: Arial;">When given to experimental
animals orally, high levels of lectins can interact with gastrointestinal
mucosa, triggering acute GI distress symptoms (as in the case with raw red kidney
beans), as well as other negative effects. Because <b>lectins have a high
resistance to proteolysis and are stable over a wide pH range, they can survive
the acidic, enzyme-containing stomach and therefore make the entire journey
from mouth to colon mostly intact and biologically active</b>. This has been made
clear with the finding of intact lectins in human feces. <o:p></o:p></span></div>
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<span style="font-family: Arial;">Since lectins do survive
digestion and are <b>uniquely capable of binding to cell receptors on the gut
wall and elsewhere</b>, our bodies may produce antibodies to them or, on the other hand, may induce
tolerance. If the body’s defenses do gear up to attack the “invading”
substances, a more widespread immune response can result. This has led to
speculation that lectins could be involved in autoimmune diseases such as type
1 diabetes or rheumatoid arthritis.<o:p></o:p></span></div>
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<span style="font-family: Arial;">With a substantial
proportion of the lectin molecule intact in the gut, lectins are able to bind
to cells lining the digestive tract, which can lead to direct membrane damage or can indirectly affect intestinal bacterial flora. In the case of the former,
the reaction between lectins and cell membranes is believed to alter cell
function in one way or another, producing adverse effects. For instance, the
binding of lectins to liver cells in diabetic rats appears to contribute to
clumping, deformity, or permeability of cells. <o:p></o:p></span></div>
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<span style="font-family: Arial;">Binding of lectins to gut
epithelium can also lead to brush border disruption, <b>perpetuating a reduced
absorption of nutrients</b> secondary to a decreased absorptive surface area.</span></div>
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<span style="font-family: Arial;">There is also word floating around that lectins from legumes are causing obesity, by means of leptin (a hormone which regulates food intake and body weight) resistance; however, the only available information I found on this was one medical hypothesis presentation (not a study). </span></div>
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<span style="font-family: Arial;">Equally as important to
point out when discussing lectin activity is that <b>lectins may just as easily arrive in the gut intact and NOT
bind to mucosa, in which case there is typically little or no harmful effect
induced</b>. What corresponding factors must be present for lectin-induced damage
to occur is still not clear, though lectin studies with rodents done to date
have provided some more insight.</span></div>
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<span style="font-family: Arial;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;"><span style="font-size: large;">It’s not clear in what circumstances ingested lectins
cause damage</span><o:p></o:p></span></b></div>
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<span style="font-family: Arial;">In experimental rodents,
lectin activity and the potential for subsequent toxicity is influenced by the
degree and type of bacterial growth in the intestine, and studies
suggest that <b>certain microorganisims in the gut may even be lectin-facilitating</b>. <o:p></o:p></span></div>
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<span style="font-family: Arial;">Another observation from a
study of excised rat GI tract segments treated with lectins points to the
idea that <b>lectins may only prove toxic when GI tract cells have been
exposed to prior mechanical stress</b>, as lectins can potently block repair, thus increasing membrane disruption.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
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<span style="font-family: Arial;">As with most any dietary
element, <b>dose and context seem to make a huge difference</b> in regards to lectins,
and I feel it is crucial to insert a reminder here that the amount of lectin
necessary to produce most of the adverse effects seen in rodent studies is
significantly higher than the amount that would be consumed in a typical human
diet.</span></div>
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<span style="font-family: Arial;">The mechanistic factors
which dictate the fate of ingested lectin are not completely understood.
<b>Whether lectins will cause harm may be dependent on the overall diet history
and composition of the diet, as well as the condition of the gut flora, among
other factors</b>. Research is still ongoing to determine both the dose and
the environment in which lectins produce unfavorable outcomes</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;"><span style="font-size: large;">Leaky gut syndrome and...lectins?</span><o:p></o:p></span></b></div>
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<span style="font-family: Arial;">As alluded to in the
introductory section, lectins in whole grains and legumes are often cited as
being causative agents of a <b>Loch Ness Monster-esque condition called leaky gut
syndrome</b>. Because fear of developing leaky gut syndrome often lends itself to
the avoidance of whole grains and legumes, I thought it would be wise to dig
into what we know about the leaky gut syndrome phenomenon and separate the fact
from the flimsy extrapolation. <o:p></o:p></span></div>
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<span style="font-family: Arial;">What is leaky gut syndrome?
While not officially recognized yet in the medical community, <b>leaky gut
syndrome is said to encompass a wide range of symptoms including gas, bloating,
sensitivities to foods, cramps, skin conditions (eczema, hives, psoriasis), as
well as aches and pains</b>. Additionally, leaky gut syndrome has been blamed for a
variety of disorders including chronic fatigue syndrome, fibromyalgia,
allergies, and depression. It isn’t clear how many people claim to have this
condition.<o:p></o:p></span></div>
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<span style="font-family: Arial;">In reality, <b>leaky gut
syndrome is still a medical mystery</b>—a very gray area—to doctors, who ascertain
that presentation of leaky gut syndrome symptoms usually indicates that
there is another diagnosis that needs to be made. <o:p></o:p></span></div>
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<span style="font-family: Arial;">What causes leaky gut
syndrome? The proposed theory is that increased intestinal permeability secondary
to damage of the intestinal lining, leads to this condition. It is further
surmised that a compromised intestinal barrier then lends noxious contents
(bacteria, incompletely digested proteins, etc) access to various internal
sites and circulation, potentially triggering an autoimmune reaction.<o:p></o:p></span></div>
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<span style="font-family: Arial;">As might be expected,
lectins are often too easily implicated by some as causing<span style="mso-spacerun: yes;"> </span>leaky gut syndrome, since they do have
the ability in some cases to cause intestinal damage; however, <b>this allegation of cause-and-effect is merely inference and has not been proven</b>.</span></div>
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<span style="font-family: Arial;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Arial;">Even in more well-known
disease conditions such as inflammatory bowel disease (IBD), Crohn’s disease,
celiac disease, and irritable bowel syndrome (IBS), <b>the question remains as to
whether a compromised intestinal barrier is part of the cause of disease, or is
the resulting effect.</b> To date, studies investigating associations between a
leaky gut and certain disease states have only been correlative.<o:p></o:p></span></div>
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<span style="font-family: Arial;">Since both human and mouse
studies indicate that intestinal barrier loss alone, regardless of cause, does
not necessitate disease in otherwise healthy people, it’s not certain what
could or should be done with someone who presents with increased intestinal
permeability in the absence of other diseases such as IBD or Crohn’s disease.
Also, it’s pertinent to point out that all intestinal permeability is not bad,
as permeability confers functions such as supporting nutrient and water
absorption.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Arial;">As of right now, <b>evidence
for how to best medically treat leaky gut syndrome is not there</b>—so be warned of
anyone who professes to have such an answer. Some alternative medicine
practitioners claim that restoring gut barriers will cure underlying disease,
but this has not been proven in clinical studies. Additionally, some of these same
practitioners are recommending unsubstantiated dietary supplements to cure leaky gut syndrome, so hang on
tightly to your wallet. <o:p></o:p></span></div>
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<span style="font-family: Arial;">Now, if symptoms ascribed to
leaky gut syndrome are, in fact, being caused by Crohn’s or celiac disease, for
example, treating these conditions should resolve the issue. Of course, it is important
to consult with your physician—digestive disorders are no joke, and appropriate
treatment often resides outside of mere diet modifications. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;"><span style="font-size: large;">Should you be concerned about lectins from normal
consumption?</span></span></b><span style="font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Arial;"><b>The lectins consumed in
normal human diets do not seem to be harmful</b>. As evidenced by the many people
who eat and tolerate them, the majority of lectins ingested by humans appear to
reach the gut without provocation, or if they do interact, do so in a harmless
or even beneficial way. As previously mentioned, much of the research done with
lectins involves artificially high doses, which do not correspond to typical
human intakes. <b>More research is needed to determine what effect lectins have at
normally-consumed levels in the human diet,</b> <b>as there have been zero long-term
studies in healthy individuals examining the effects of this</b>.</span></div>
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<span style="font-family: Arial;">Moreover, while there’s a
lot of noise about the potential downsides of lectins, they can be beneficial,
too. The body uses lectins for cell-to-cell adherence, inflammatory modulation,
and programmed cell death. There may also be supplementary advantageous uses for
lectins at non-toxic doses, with research being carried out in the areas of gut
regrowth following total parenteral nutrition as well as in anti-cancer
therapies. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;"><span style="font-size: large;">Additional thoughts and tips before we conclude</span><o:p></o:p></span></b></div>
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<span style="font-family: Arial;">Since the following
assertion is inescapable in discussions pertaining to eating whole grains and
legumes, lectins, and leaky gut syndrome, I might as well throw in my two cents
now. I’m pretty sure some of you are thinking, “But we weren’t meant to eat
grains or legumes! The toxins and anti-nutrients they contain are proof that
they don’t WANT to be eaten!” <b>From an evolutionary standpoint, we may very well
not yet be fully adapted to eating grains and legumes</b>. Keep in mind that at
some point, humans weren’t adapted to (and many still aren’t) drinking
lactose-containing milk from other mammals, but that doesn’t make milk a
non-nutritious food that definitively needs to be avoided. </span></div>
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<span style="font-family: Arial;"><b>Furthermore, it’s
my view that we weren’t “meant” to do a lot of things that we do today</b> (were
you meant to be reading this post on your iPhone in an airplane at 50,000 feet above the earth? was the human body meant to sit
on its butt at a desk job everyday? were we meant to eat fatty grain-fed feedlot
meat? were people living in the northern latitudes of Minnesota meant to be
slathering coconut oil on every morsel of food that touches their lips?), yet
we do, because <b>we now live in 2013, not in the Paleolithic era</b>. </span></div>
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<span style="font-family: Arial;">And as for
grains and legumes not <i style="mso-bidi-font-style: normal;">wanting</i> to be eaten—<b>please
show me an animal that <i style="mso-bidi-font-style: normal;">wants</i> to be
eaten and maybe I’ll reconsider that argument</b>. Anyway, my take here is that we
have these food sources available, they can be a nutritious part of a healthy
diet, and are enjoyable to eat, so why not?<o:p></o:p></span></div>
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<span style="font-family: Arial;"><b>Additionally, what Paleo diet proponents
and others who shun grains and legumes frequently overlook is the fact that
traditional processing of these foods greatly reduce or eliminate lectins</b>.
Soaking, fermenting, sprouting, and cooking grains and legumes are all
techniques that will deactivate, thereby decreasing, lectins. While
fermentation and sprouting generally destroy lectins more efficiently, the two most
common techniques for whole grain and legume processing, <b>soaking followed by
cooking, will also degrade a good proportion of lectins</b>. Raw red kidney beans
can contain up to 70,000 lectin (hemagglutinating) units but through overnight
soaking and proper cooking (boiling for at least 10 minutes), lectins can be
reduced to safe levels. It is estimated that fully cooked beans contain around
300 lectin units. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;"><span style="font-size: large;">My conclusions</span><o:p></o:p></span></b></div>
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<span style="font-family: Arial;">With the evidence available
at this time, the mere presence of lectins found in plant foods should not be
used as a reason to avoid whole grains and legumes. In the many studies I read on this topic, despite
potential negative actions of lectin, <b>the consensus among researchers is that
ingestion of lectin at levels after processing is unlikely to pose a risk to
human health in otherwise healthy individuals</b>. <o:p></o:p></span></div>
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<span style="font-family: Arial;">While there is plenty of scientific
literature (largely in observational but also in controlled studies) associating
legume and whole grain consumption with health benefits, <b>what is reliably
missing, is research showing detrimental effects of normal consumption of whole
grains and legumes</b>. Though it is observational, it’s still valuable to mention
that diets in the “Blue Zones,” where some of the longest-living people reside,
are very plant-heavy—including beans and grains as a staple. <o:p></o:p></span></div>
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<span style="font-family: Arial;">I see no reason to avoid whole
grains or beans based on the potential of lectins to cause harm, or the very
elusive possibility of getting the even more elusive leaky gut syndrome, if you
are able to tolerate these foods and enjoy them. Diets that prohibit whole
grain and legume intake without substantive evidence to do so seem absurd. <o:p></o:p></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">References</span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;"><br /></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Brady PG, Vannier AM,
Banwell JG. <b style="mso-bidi-font-weight: normal;">Identification of the
dietary lectin, wheat germ agglutinin, in human intestinal contents</b>. <i style="mso-bidi-font-style: normal;">Gastroenterology. </i>1978;75:236-239<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Cornell University College
of Agricultural & Life Sciences. (n.d.). <b style="mso-bidi-font-weight: normal;">Animal science—plants poisonous to livestock</b>. Retrieved Oct 29
2013, from <a href="http://www.ansci.cornell.edu/plants/toxicagents/lectins.html">http://www.ansci.cornell.edu/plants/toxicagents/lectins.html</a><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Freed, DJ. <b style="mso-bidi-font-weight: normal;">Do dietary lectins cause disease?</b> <i style="mso-bidi-font-style: normal;">BMJ</i>. 1999;318:1023-1024<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Gibbons RJ, Dankers I. <b style="mso-bidi-font-weight: normal;">Association of food lectins with human oral
epithelial cells in vivo</b>. <i style="mso-bidi-font-style: normal;">Archs Oral
Biol. </i>1983;28:561-566<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Guyenet S. (May 4, 2010). <b style="mso-bidi-font-weight: normal;">Traditional preparation methods improve
grains’ nutritive value</b>. <i style="mso-bidi-font-style: normal;">Whole Health
Source. </i>Retrieved Sep 8, 2012, from <a href="http://wholehealthsource.blogspot.com/2010/05/traditional-preparation-methods-improve.html">http://wholehealthsource.blogspot.com/2010/05/traditional-preparation-methods-improve.html</a><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Jonsson T, Olsson S, Ahren B
et al. <b style="mso-bidi-font-weight: normal;">Agrarian diet and diseases of
affluence—do evolutionary novel dietary lectins cause leptin resistance?</b> <i style="mso-bidi-font-style: normal;">BMC Endocrine Dis. </i>2005;5:10<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Kilpatrick DC. <b style="mso-bidi-font-weight: normal;">Immunological aspects of the potential role
of dietary carbohydrates and lectins in human health</b>. <i style="mso-bidi-font-style: normal;">Eur J Nutr.</i> 1999;38:107-117<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Lajolo FM, Genovese MI. <b style="mso-bidi-font-weight: normal;">Nutritional significance of lectins and
enzyme inhibitors from legumes</b>. <i style="mso-bidi-font-style: normal;">J
Agric Food Chem. </i>2002;50:6592-6598<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Lorenzsonn V, Olsen WA. <b style="mso-bidi-font-weight: normal;">In vivo responses of rat intestinal
epithelium to intraluminal dietary lectins</b>. <i style="mso-bidi-font-style: normal;">Gastroenterology</i>. 1982;82:838-848.<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">McMillen M. (Rev. Aug 14,
2013). <b style="mso-bidi-font-weight: normal;">Leaky gut syndrome: what is it?</b>
<i style="mso-bidi-font-style: normal;">WebMD. </i>Retrieved Oct 29, 2013, from <a href="http://www.webmd.com/digestive-disorders/features/leaky-gut-syndrome">http://www.webmd.com/digestive-disorders/features/leaky-gut-syndrome</a><o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Miyake K, Tanaka T, McNeil
PL. <b style="mso-bidi-font-weight: normal;">Lectin-based food poisoning: a new
mechanism of protein toxicity</b>. <i style="mso-bidi-font-style: normal;">PLOS
One. </i>2007;2:e687<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Nachbar MS, Oppenheim JD. <b style="mso-bidi-font-weight: normal;">Lectins in the United States diet: a survey
of lectins in commonly consumed foods and a review of the literature</b>. <i style="mso-bidi-font-style: normal;">Am J Clin Nutr. </i>1980;33:2338-2345<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Odenwald MA, Turner JR. <b style="mso-bidi-font-weight: normal;">Intestinal permeability defects: is it time
to treat?</b> <i style="mso-bidi-font-style: normal;">Clin Gastroenterol &
Hepatol. </i>2013;11:1075-1083<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Pusztai A, Ewen SWB, Grant G
et al. <b style="mso-bidi-font-weight: normal;">Antinutritive effects of wheat germ
agglutinin and other N-acetylglucosamine-specific lectins</b>. <i style="mso-bidi-font-style: normal;">Br J Nutr. </i>1993;70:313-321<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Turner JR. <b style="mso-bidi-font-weight: normal;">Intestinal mucosal barrier function in
health and disease</b>. <i style="mso-bidi-font-style: normal;">Nat Rev Immunol.</i>
2009;9:799-809<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">UNL Department of Food
Science & Technology. (n.d.). <b style="mso-bidi-font-weight: normal;">Anti-nutrients
and their removal</b>. Retrieved Oct 29, 2013, from <a href="http://drybean.unl.edu/PROCESSING/Removal%20of%20Anti-nutrients.html">http://drybean.unl.edu/PROCESSING/Removal%20of%20Anti-nutrients.html</a><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: x-small;">Vasconcelos IM, Oliveira
JTA. <b style="mso-bidi-font-weight: normal;">Antinutritional properties of plant
lectins</b>. <i style="mso-bidi-font-style: normal;">Toxicon. </i>2004;44:385-403<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><span style="font-size: x-small;">Wang Q, Yu LG, Campbell BJ
et al. <b style="mso-bidi-font-weight: normal;">Identification of intact peanut
lectin in peripheral venous blood</b>. <i style="mso-bidi-font-style: normal;">Lancet.
</i>1998;352:1831-1832<o:p></o:p></span></span></div>
<div class="MsoNormal">
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<div class="MsoNormal">
<span style="font-family: Arial;"><span style="font-size: x-small;">Weil, A. (Dec 12, 2005). <b style="mso-bidi-font-weight: normal;">What is leaky gut? </b><i style="mso-bidi-font-style: normal;">Dr Weil.</i> Retrieved Oct 30, 2013, from <a href="http://www.drweil.com/drw/u/QAA361058/what-is-leaky-gut.html">http://www.drweil.com/drw/u/QAA361058/what-is-leaky-gut.html</a></span>
<o:p></o:p></span></div>
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com4tag:blogger.com,1999:blog-1291193586211213646.post-40746200263722802432013-10-31T09:57:00.001-07:002013-11-04T13:00:57.662-08:00Examining The Advice: "Shopping The Perimeter"<div class="MsoNormal">
<span style="font-family: Arial;">Have you ever been advised
to “shop the perimeter” of the grocery store in order to make the healthiest
food choices when procuring your weekly food bounty? I see this bit of
advice given frequently—by respected nutrition professionals as well as the nutrition-expert-next-door alike. While I understand
the idea—that some of the freshest, most wholesome foods are usually located
around the edges of the supermarket (such as fruits, vegetables, fresh meat,
poultry, seafood, dairy products)—it simply doesn’t pan out in the real world
for a couple reasons.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">A simple Google search for
recommendations on healthy grocery shopping invariably leads to the “shop the perimeter for
health” advice, accompanied by one of these warnings (taken verbatim from various
health websites):<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">“The higher-calorie items
lurk in the center aisles...”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">“Because the ready-to-eat
foods are usually lurking in the middle aisles...”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">“Avoid center aisles where
the junk food lurks.”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">First, I must say that there
seems to be a lot of lurking going on in the middle of the grocery store, but
that’s beside the point. So, all of the above statements are pretty true—quite
a bit of the higher-calorie, ready-to-eat, highly processed, and junky foods do
“lurk” in the interior aisles. On the other hand: <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">1. A lot of great and healthy stuff “lurks” in the
middle supermarket aisles, too</span></b><span style="font-family: Arial;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Nuts, nut and seed butters, and
olive oils (and even coconut oil for the cavemen) are located in the middle.
Canned legumes, diced tomatoes, pumpkin, tuna, and salmon are just a few of the
many healthy minimally-processed items that you aren’t going to find on the
outskirts. Some of the most important cooking ingredients—spices—which impart
amazing flavor complexity to dishes are most always located in the middle. Dried
beans and grains, which can be part of a balanced eating style—barley, farro,
bulgur, oats, wild rice, millet, quinoa—are all found in the center lanes. Same
with frozen fruits and vegetables. Cooking and baking staples for me—chicken stock,
a variety of vinegars, and whole grain flours—yup, you guessed it—are also in the
middle. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">2. There’s plenty of questionable stuff on the
outskirts<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Since I love food, grocery
shopping, cooking, and eating, I’ve spent an obscene
number of hours wandering through supermarkets in various regions of the
country. Like you and me, they’re all a little different; however, most stores
have a prepared deli foods section and a bakery on the outskirts—clearly plenty of
chances here to go wrong. Some stores have their processed meat section right
next to the dairy section—another example of a perimeter option that certainly
isn’t a free-for-all. Indeed, the dairy section itself is full of sugary or artificially-sweetened (<a href="http://healthyhausfrau.blogspot.com/2013/10/fed-up-with-food-fear-mongering.html" target="_blank">pick your “poison”</a>) yogurts, high-sugar fruit juice-yogurt
drinks, highly processed, artificial margarines, and so forth. Then there are
the stores with all the carbonated beverages and sodas piled up on the edges or
the ones with the frozen section (and dizzying array of highly-processed,
packaged goods and ice cream products) lining the perimeter. And let's not forget about some of the
deluxe supermarkets which have mini-liquor stores on the outside edge.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">I’m not saying ice cream, an
occasional bakery cookie, or your favorite cognac can’t be part of your healthy
eating style—they can—but as you can see, the “shop the perimeter for health”
advice is really only a nice idea in theory.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">In summary, there are better
and less-optimal food items located all throughout the grocery store. Use your
common sense, pick fresh, whole, and minimally-processed foods most often, and
you’ll come out on top, without the overly-simplistic perimeter-shopping advice.
If you really want bonus points, an even better place for food procurement is the
farmers market or your own garden. ;) <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">In the meantime, I’ll be
lurking in the middle aisles. We’re out of toilet paper.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><span style="mso-spacerun: yes;"><br /></span></span></div>
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com2tag:blogger.com,1999:blog-1291193586211213646.post-68644106217910277572013-10-24T19:19:00.004-07:002013-10-25T08:42:07.750-07:00{Recipe} African peanut stew<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-wseAnh4Ev4s/UmnUmbtq3lI/AAAAAAAAAeY/nrNT5rSBQXM/s1600/africanPeanutStew.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-wseAnh4Ev4s/UmnUmbtq3lI/AAAAAAAAAeY/nrNT5rSBQXM/s320/africanPeanutStew.jpg" width="240" /></a></div>
<div style="text-align: center;">
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span></div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i>This is just an incredibly good stew. Of course, as a self-described peanut butter fanatic, I may be just a LITTLE biased, but I still think you might agree. ;) </i></span><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: makes about 7 (1 1/2 cup) servings</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">1 1/2 T extra virgin olive oil, divided</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">16-20 oz extra lean ground turkey</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 large yellow onion, sliced thinly</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">2 garlic cloves, minced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 T peeled and minced fresh ginger root</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 T curry powder</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/2 tsp red pepper flakes</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">2 med-large sweet potatoes, peeled and diced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">2 cups chicken broth</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 (28 oz) can petite diced tomatoes</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 tsp coarse salt</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 tsp freshly ground black pepper</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1/2 cup natural peanut butter, smooth or chunky</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 (14 oz) can lite coconut milk</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">1 T brown sugar</span></span><br />
<br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><b>Directions</b></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">In a large non-stick skillet, heat 1/2 T olive oil over medium-high heat. Add turkey and cook, breaking up clumps, until the turkey is cooked through. Season with 1/2 tsp salt and 1/2 tsp black pepper. Remove from heat. </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">Heat remaining 1 T olive oil in a large pot over medium heat. Add onion and saute for about 6 minutes or until softened. Add garlic, ginger, curry, and red pepper flakes, and cook for 1 more minute.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">Stir in sweet potatoes, chicken broth, tomatoes, and remaining 1/2 tsp of both salt and pepper; bring soup to a boil. Simmer, covered, for about 10 minutes.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">Stir in the peanut butter and coconut milk. Add the cooked turkey and the brown sugar to the soup, stirring to combine. Bring the mixture to a simmer and cook another 5 minutes or so.</span></span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Nutrition</span></b></div>
</div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Like a lot of dishes I make, this one is pretty "all-inclusive" -- containing a balanced mix of carbohydrate, protein, and fat while also including a hefty dose of always-good-for-you vegetables. Unsurprisingly, this stew is quite satiating with fiber-rich sweet potatoes, high-protein turkey, healthy fat from peanut butter, as well as the stew liquid. ;)</span><br />
<br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each serving contains ~365 calories.</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pro Tips</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Feel free to use the "lean" ground turkey vs the "extra lean"--I usually prefer the "lean" but could only find the "extra lean" at the time (although the "extra lean" still worked very well here). Also, if you'd prefer to use regular vs lite coconut milk, that's fine too. Just be aware that you'll be adding more calories to my per serving calculations. </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Enjoy ;)</span>Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-61809382773802605252013-10-24T18:31:00.004-07:002013-10-24T18:31:38.925-07:00{Recipe} spinach, mushrooms, walnuts, & Swiss with poached egg<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-lKgP7ZelXVA/UmnJegwjmwI/AAAAAAAAAeI/bCXRp-g-Qbo/s1600/spinachMushWalnutsEgg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-lKgP7ZelXVA/UmnJegwjmwI/AAAAAAAAAeI/bCXRp-g-Qbo/s320/spinachMushWalnutsEgg.jpg" width="240" /></a></div>
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span></div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i>A seemingly "different" combination here turns out to be a wildly savory dish. You get it all right here, folks--some of the best veggies, healthy fat, protein, and certainly not least, decadence. ;) </i></span><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: makes 4 servings</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 T extra virgin olive oil</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">3 shallots, sliced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">3 garlic cloves, minced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">~ 2-3 T fresh thyme leaves</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">~1/4 cup chopped fresh basil</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 (8 oz) package cremini (baby bella) mushrooms, sliced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 T red wine vinegar</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">1/2 tsp coarse salt</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">1/2 tsp freshly ground pepper</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">3/4 cup coarsely chopped walnuts</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">1 (10 oz) bag baby spinach</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">2 oz Swiss cheese, shredded</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">8 cups water</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">2 T white vinegar</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;">4 large organic eggs</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><b>Directions</b></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Heat a large non-stick skillet over medium-high heat. Add olive oil. Add shallots and garlic; saute about 3 minutes. Add thyme, basil, and mushrooms; saute about 7 minutes, or until mushrooms are getting soft. Add in red wine vinegar, salt, and pepper, and cook until vinegar evaporates a bit.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Stir in walnuts; cook about 1 minute. Add spinach in intervals, letting each bunch wilt and then mixing in. Stir in cheese until just melted. </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Combine water and white vinegar in a large saucepan and bring to a simmer. Break each egg gently into pan. Cook 3 minutes. Remove eggs using a slotted spoon.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Spoon 1/4 of spinach & mushroom mixture onto each of 4 plates. Top each serving with 1 poached egg. </span></span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Nutrition</span></b></div>
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Spinach, mushrooms, garlic, fresh herbs, shallots, walnuts, eggs, olive oil, & a little cheese. What else do I need to say? ;) </span><br />
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each serving contains ~350 calories.</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pro Tips</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">To round out the meal, serve this with some apple slices or baked sweet potato. </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Enjoy ;)</span>Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-24547997702497503192013-10-22T08:41:00.004-07:002013-10-22T13:20:27.604-07:00The Diet Guru Top 100As frustrated as I get by diet gurus, it sure is nice to have a little comic relief interspersed into the madness. Hence, this post. Hey, I know the gurus get just as sick of science-based health professionals as we get of them--the exasperation surely goes both ways. And while it's fun to laugh a bit at the absurdity of diet guru tactics, the underlying seriousness of their actions remains and I do not take lightly to it. <br />
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You might be wondering what I consider to be a "diet guru." I wrote an earlier post on <a href="http://healthyhausfrau.blogspot.com/2013/08/how-to-spot-diet-guru-in-11-easy-steps.html" target="_blank">how to spot one</a>, but here's another quick (though not all-encompassing) primer. A diet guru:<br />
<br />
<ul>
<li>Cherry-picks and interprets data to support their beliefs</li>
<li>Sells and promotes unsubstantiated dietary supplements</li>
<li>Buys into and actively promotes unnecessary fad diets</li>
<li>Shuns dietary moderation in favor of extremes</li>
<li>Promotes treatments and therapies (ie cleanses, detoxing) with no published evidence to support them</li>
<li>Is highly dogmatic and asserts a one-size-fits-all diet approach</li>
<li>Relies heavily on testimonials and anecdotal evidence instead of peer-reviewed science</li>
<li>Offers quick-fix, simplistic solutions to complex problems like obesity</li>
<li>Purports to be promoting health, but upon closer inspection, is actually mercilessly marketing their diet book, products, services, and dietary supplements</li>
<li>Thrives on sensationalism and <a href="http://healthyhausfrau.blogspot.com/2013/10/fed-up-with-food-fear-mongering.html" target="_blank">fear-inducing messages</a> about food and nutrients</li>
</ul>
Now, if you are a diet guru or really like diet gurus, you may not enjoy the creativity that follows so much, but that's ok. As many diet gurus and their brainwashed followers have told me when I challenged their beliefs, "You're entitled to your opinion." Finally, diet gurus speaking the truth! There might be some hope after all.</div>
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Disclaimers: <span style="font-size: x-small;">I'm sure diet gurus are nice people. I do not profess to be better than diet gurus. There are people who shouldn't eat gluten, etc. and I am not discounting you. I am discounting gurus who make narrow-minded and unnecessary (for the the majority of the populace) dietary prescriptions. I hope this list of songs doesn't age me too much. Inflammation and insulin-resistance are real and serious conditions. Coconut oil is cool but it's not a magic panacea. Low-carb diets are great if you like them and they work for you, but they aren't necessary for everyone. I really love fat so don't accuse me of promoting low-fat diets. Calories matter for energy balance but no one is saying all calories are qualitatively the same. Not all diet gurus are trying to milk you for money but many are. </span><span style="font-size: x-small;">Give me an 8-hour road trip with my ipod and a cat and what do you think you're going to get?</span><br />
<br />
The Diet-Guru Top 100 </div>
<ol>
<li><strike>Hustler's</strike> <span style="color: red;">Huckster's</span> Anthem - Busta Rhyme</li>
<li><strike>Sexual</strike> <span style="background-color: white;"><span style="color: red;">Alternative</span></span> Healing - Marvin Gaye</li>
<li>Cocaine <span style="color: red;">(i.e. Sugar, Wheat)</span> - Eric Clapton</li>
<li><strike>Dancing</strike> <span style="color: red;">Detoxing </span>Queen - Abba</li>
<li>Fallin' <span style="color: red;">(For My BS)</span> - Alicia Keys</li>
<li>You Know I'm No Good <span style="color: red;">(At Interpreting Research) </span>- Amy Winehouse</li>
<li><span style="color: red;">(This Cleanse Will Get) </span>Better In Time - Leona Lewis</li>
<li><span style="color: red;">(Your Metabolism Is) </span>Dead and Gone - T.I. feat Justin Timberlake</li>
<li>Dirty <strike>Diana</strike> <span style="color: red;">Diet </span>- Michael Jackson</li>
<li><strike>Empire</strike> <span style="color: red;">Charlatan </span>State of Mind - Jay Z feat Alicia Keys</li>
<li>The First Cut <span style="color: red;">(Into Your Wallet) </span>Is the Deepest - Cat Stevens</li>
<li>The Fear <span style="color: red;">(Carbs & Insulin Mash-Up) </span>- Lily Allen</li>
<li><span style="color: red;">Gluten-</span>Free Fallin' - Tom Petty & the Heartbreakers</li>
<li>Hold On, We're Going <strike>Home</strike> <span style="color: red;">Grain-Free </span>- Drake</li>
<li><span style="color: red;">(My Diet Is The) </span>Holy Grail - Justin Timberlake</li>
<li>Don't Matter <span style="color: red;">(Calories Remix)</span> - Akon</li>
<li>I Will <strike>Wait</strike> <span style="color: red;">Hate Calories</span> - Mumford & Sons</li>
<li><span style="color: red;">(Wheat Is) </span>Killing Me Softly - Fugees</li>
<li>If I Were A <strike>Boy</strike> <span style="color: red;">Paleolithic Man</span> - Beyonce</li>
<li>It's My Life <span style="color: red;">(n=1)</span> - No Doubt</li>
<li>Magic <strike>Stick</strike> <span style="color: red;">Schtick</span> - Lil Kim</li>
<li>Naughty <strike>Girl</strike> <span style="color: red;">Insulin</span> - Beyonce</li>
<li>Don't <strike>Do Me Like</strike> <span style="color: red;">Eat</span> That - Tom Petty & the Heartbreakers</li>
<li>Please <strike>Don't Leave</strike> <span style="color: red;">Believe</span> Me - Pink</li>
<li><strike>Ready</strike> <span style="color: red;">Research </span>Or Not - Fugees</li>
<li>Take <strike>It</strike> <span style="color: red;">Diet Restrictions</span> To The Limit - Eagles</li>
<li><strike>Your Body Is A</strike> <span style="color: red;">Pseudoscience</span> Wonderland - John Mayer</li>
<li>Can't Fight This <strike>Feeling</strike> <span style="color: red;">Primal Instinct</span> - REO Speedwagon</li>
<li>Against All <strike>Odds</strike> <span style="color: red;">Grains</span> - Phil Collins</li>
<li><strike>Sexy</strike> <span style="color: red;">Scammin'</span> And I Know It - LMFAO</li>
<li><strike>P.Y.T.</strike> <span style="color: red;">P.F.C.</span> - Michael Jackson</li>
<li>Get Low<span style="color: red;">-Carb</span> - Lil Jon</li>
<li>Blame It On The <strike>Rain</strike> <span style="color: red;">Mainstream Medical Community</span> - Milli Vanilli</li>
<li>Nothing Compares To <strike>You</strike> <span style="color: red;">My Diet Book</span> - Sinead O'Connor</li>
<li>She Blinded Me With <strike>Science</strike> <span style="color: red;">Pseudoscience</span> - Thomas Dolby</li>
<li>Eternal <strike>Flame</strike> <span style="color: red;">Inflammation</span> - The Bangles</li>
<li>A Whiter Shade of <strike>Pale</strike> <span style="color: red;">Paleo</span> - Procul Harum</li>
<li><strike>California</strike> <span style="color: red;">Kerrygold Butter</span> Love - 2pac</li>
<li><strike>Daydream</strike> <span style="color: red;">Coconut Oil </span>Believer - The Monkees</li>
<li>Get Rich <span style="color: red;">(Hawking Dubious Supplements)</span> Or Die Tryin' - 50 Cent</li>
<li>Girl You Know It's <strike>True</strike> <span style="color: red;">Not Evidence-Based</span> - Milli Vanilli</li>
<li>Blurred <strike>Lines</strike> <span style="color: red;">Professional Boundaries</span> - Robin Thicke</li>
<li><span style="color: red;">(Take My Advice And Hope You) </span>Get Lucky - Daft Punk</li>
<li>Won't Go <strike>Home</strike> <span style="color: red;">Gluten-Free</span> Without You - Maroon 5</li>
<li><strike>Papa</strike> <span style="color: red;">Guru</span> Don't Preach - Madonna</li>
<li>I Get <strike>Lonely</strike> <span style="color: red;">Leaky Gut</span> - Janet Jackson</li>
<li>Let Me <strike>Love</strike> <span style="color: red;">Brainwash</span> You - NeYo</li>
<li><span style="color: red;">(I'll Give You) </span>Something To Believe In - Poison</li>
<li><strike>Gin</strike> <span style="color: red;">Supplements </span>and <strike>Juice</strike> <span style="color: red;">Juicing</span> - Snoop Dogg</li>
<li>Drop It Like It's <strike>Hot</strike> <span style="color: red;">A Hot Cup of Bulletproof Coffee</span> - Snoop Dogg feat Pharrell</li>
<li>Another <strike>One</strike> <span style="color: red;">Fad Diet</span> Bites The Dust - Queen</li>
<li><strike>Baby</strike> <span style="color: red;">Haha</span> I Got Your Money - Ol' Dirty Bastard</li>
<li><strike>Bottoms</strike> <span style="color: red;">Butter</span> Up - Trey Songz</li>
<li><strike>Careless</strike> <span style="color: red;">#CalorieMyth</span> Whisper - George Michael</li>
<li>Chasing <strike>Cars</strike> <span style="color: red;">Carbs Away</span> - Snow Patrol</li>
<li><strike>Emotions</strike> <span style="color: red;">Hormones</span> - Mariah Carey</li>
<li>Grind <span style="color: red;">(Your Upgraded Coffee Beans)</span> With Me - Pretty Ricky</li>
<li><strike>Hips</strike> <span style="color: red;">My Diet Book</span> Don't Lie - Shakira</li>
<li>Heat Of The <strike>Moment</strike> <span style="color: red;">Inflammation</span> - Asia</li>
<li>I Like That <span style="color: red;">(Insulin Hypothesis) </span>- Houston</li>
<li>My <strike>Boo</strike> <span style="color: red;">Wheat Belly</span> - Usher & Alicia Keys</li>
<li><strike>In</strike> <span style="color: red;">Insulin </span>The Air Tonight - Phil Collins</li>
<li>Isn't It a Pity<span style="color: red;">: The Poor Misunderstood Calorie</span> - George Harrison</li>
<li><strike>Invisible</strike> <span style="color: red;">Insulin</span> Touch - Genesis</li>
<li><strike>Juicy</strike> <span style="color: red;">Juicing</span> - Notorious B.I.G.</li>
<li>Let's Twist <span style="color: red;">(The Science)</span> Again - Chubby Checker</li>
<li><strike>Maneater</strike> <span style="color: red;">Meateater (Caveman Mix)</span> - Nelly Furtado</li>
<li>Murder Was The Case <span style="color: red;">(The Trial of Wheat & Sugar) </span>- Snoop Dogg</li>
<li>Nuthin' But A "G" <span style="color: red;">(Grain Brain) </span>Thang - Dr. Dre feat Snoop Dogg</li>
<li>One And Only <span style="color: red;">(Way To Eat)</span> - Mariah Carey feat Twista</li>
<li>Only Sixteen <span style="color: red;">(Supplements You Need To Buy From Me)</span> - Sam Cooke</li>
<li>Pumped Up <strike>Kicks</strike> <span style="color: red;">Claims</span> - Foster The People</li>
<li>Raspberry <strike>Beret</strike> <span style="color: red;">Ketones</span> - Prince</li>
<li>Remember The Name<span style="color: red;">: Taubes. Gary Taubes. </span>- Fort Minor</li>
<li>Return Of The <strike>Mack</strike> <span style="color: red;">Atkins Diet Version 348.0 </span>- Mark Morisson</li>
<li><strike>Rock The Casbah</strike> <span style="color: red;">Smash The Fat</span> - The Clash</li>
<li>S & M <span style="color: red;">(Superfoods & MiracleRemedies) </span>- Rihanna</li>
<li>The Search Is Over <span style="color: red;">(Mine Is The Las</span><span style="color: red;">t Diet Book You'll Need!) </span>- Survivor</li>
<li><strike>Say</strike> <span style="color: red;">#SANE </span>It Ain't So - Weezer </li>
<li>Send Me Some <strike>Lovin'</strike> <span style="color: red;">Testimonials</span> - Sam Cooke</li>
<li><strike>Sex</strike> <span style="color: red;">Gluten</span> Bomb - Tom Jones</li>
<li>So Fresh So Clean <span style="color: red;">(My Diet) </span>- Outkast</li>
<li><strike>Space</strike> <span style="color: red;">Paleo </span>Cowboy - Steve Miller Band</li>
<li>Still On My <strike>Brain</strike> <span style="color: red;">GrainBrain</span> - Justin Timberlake</li>
<li>Tearin' Up My <strike>Heart</strike> <span style="color: red;">Gut (Legumes Remix) </span>- NSYNC</li>
<li>We Be Burnin' <span style="color: red;">(Inflammation Extended Version) </span>- Sean Paul</li>
<li>Where Do Broken <strike>Hearts</strike> <span style="color: red;">Metabolisms </span>Go? - Whitney Houston</li>
<li>You Be Killin' Em <span style="color: red;">(Wheat & Sugar!) </span>- Fabolous</li>
<li>Black & White <span style="color: red;">(Thinking) </span>- Michael Jackson</li>
<li>Don't Stop Believin' <span style="color: red;">(Me) </span>- Journey</li>
<li>Big <strike>Pimpin'</strike> <span style="color: red;">Dupin' </span>- Jay Z</li>
<li>Bad <span style="color: red;">(Carbs, Carbs, Carbs) </span>- Michael Jackson</li>
<li>Don't Forget About Us <span style="color: red;">(In 3 Years When The Next Fad Diet Is In Place) </span>- Mariah Carey</li>
<li>How Many <strike>Licks</strike> <span style="color: red;">Tricks (Does It Take For You To Finally Believe Me) </span>- Lil Kim</li>
<li>Call Me <span style="color: red;">(Out) </span>Maybe - Carly Rae Jepsen</li>
<li><strike>Magic</strike> <span style="color: red;">LivinLowCarb </span>Man - Heart</li>
<li>Please Mr. <strike>Postman</strike> <span style="color: red;">Strawman</span> - The Marvelettes</li>
<li>Green-<strike>Eyed</strike> <span style="color: red;">Coffee Bean Extract </span>Lady - Sugarloaf</li>
<li><strike>Dream-</strike> <span style="color: red;">Delusion</span>weaver - Gary Wright</li>
<li>What's <strike>Love</strike> <span style="color: red;">Science</span> Got To Do With It - Tina Turner</li>
</ol>
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<a href="http://1.bp.blogspot.com/-WnVddhskV_o/UmaaRQcU_yI/AAAAAAAAAd4/R_lNEtNXXJI/s1600/rockon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-WnVddhskV_o/UmaaRQcU_yI/AAAAAAAAAd4/R_lNEtNXXJI/s320/rockon.jpg" width="236" /></a></div>
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Rock on gurus! </div>
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<br />Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com2tag:blogger.com,1999:blog-1291193586211213646.post-1056106583948367032013-10-21T17:10:00.001-07:002013-10-21T17:19:33.272-07:00{Recipe} Indian-spiced pumpkin soup with bacon<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-w4OP1EdsbdI/UmXBL70wnKI/AAAAAAAAAdY/K6dXXFSHCW0/s1600/pumpkinSoup2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="319" src="http://2.bp.blogspot.com/-w4OP1EdsbdI/UmXBL70wnKI/AAAAAAAAAdY/K6dXXFSHCW0/s320/pumpkinSoup2.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span></div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i>Rich, delicious, and comforting--this soup may be one of my new favorites. It's a cinch to prepare and every spoonful is a delight to the senses. Enjoy on a brisk autumn evening. ;) </i></span><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b>
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: makes about 6 (1 1/2 cup) servings</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">5 slices bacon</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 T olive oil</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 medium-large yellow onion, sliced or chopped</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">4 garlic cloves, minced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 1/2 tsp curry powder</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 tsp garam masala</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1/4-1/2 tsp cayenne pepper (depending on your heat preference)</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 tsp coarse salt</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 tsp freshly ground black pepper</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">4 cups chicken stock or broth</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 (15 oz) cans pumpkin</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1/2 cup water</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1/2 cup heavy whipping cream</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Pumpkin seeds (pepitas) for garnish, optional</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><b>Directions</b></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Cook bacon in a large saucepan or medium stock pot. Remove bacon from pan. Soak up all but about 1/2 tsp of the bacon grease with a paper towel and discard. Let bacon cool a bit and then break into pieces. </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Heat olive oil along with the remaining bacon grease in the pan. Add onions and cook until soft and just starting to turn brown. Add garlic and cook just until fragrant. </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Add bacon pieces, curry powder, garam masala, cayenne, salt, and pepper, stirring</span></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 17.99715805053711px;"> constantly</span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"> until coated. Quickly add about 2 cups of the chicken broth. Stir in pumpkin and then add remaining 2 cups chicken broth and 1/2 cup water. </span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;">Bring mixture to a boil and immediately reduce to a slight simmer, stirring occasionally. Stir in whipping cream.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 17.99715805053711px;"><br /></span></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-PCT5FZxbSBs/UmXCMU7KnfI/AAAAAAAAAdg/cTqznF_VxR0/s1600/PumpkinSoup1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-PCT5FZxbSBs/UmXCMU7KnfI/AAAAAAAAAdg/cTqznF_VxR0/s320/PumpkinSoup1.jpg" width="240" /></a></div>
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<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Nutrition</b></div>
</div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">This soup is packed with nutrient and fiber-rich pumpkin and contains just enough bacon to add some great flavor along with a little heavy whipping cream for satiety and a beautiful mouthfeel. </span><br />
<br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each 1 1/2 cup serving contains ~240 calories.</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pro Tips</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Although it clearly shines in this recipe, canned pumpkin is one of my favorite "secret" ingredients in my tomato sauces, soups, and stews because it adds such a robust texture and brilliant color (not to mention boosts the nutritional profile) without too much distraction. </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Enjoy ;)</span>Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com1tag:blogger.com,1999:blog-1291193586211213646.post-64093929940279381492013-10-16T10:01:00.000-07:002013-10-16T12:21:29.375-07:00Wise Words On Our Quest to Healthy, Balanced Living<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Healthy, balanced living is about so much more than what you do or don't put in your mouth. I find words to be incredibly therapeutic in the never-ending quest to find balance, be healthy in <i>both</i> body and mind, and to live with purpose. For me, wise words can provide a breath of fresh air and feeling of relief, serve as a reminder of our actual brevity in the larger scheme of things, give me some much needed comic relief during tense times, and can even push me to work harder towards my goals. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A thoughtful and wise platitude, a simple and straight-up common sense quote, or a funny and true thought about the perils of the human condition that gives you pause, gets your brain gears turning, tugs at your heart, or maybe even helps motivate you to some action, is a beautiful thing.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So, naturally, I LOVE good quotes! ;) While I have a plethora of my favorites stashed away, I want to hear <i>your</i> favorite quotes and sayings related to the banalities of life in general, balanced
eating, living healthy in both body and mind, making changes, achieving goals,
working through the hard times, or being persistent when it matters most.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Think of this post as merely a quote repository--drop off your best and take a minute to refresh yourself with what others have shared. I’ve started it off with a *few* of my favorites. ;) </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>"The time came when to remain a bud was more painful than to risk to blossom."</b></span></blockquote>
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;">--Anais Nin</span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"The most terrifying thing is to accept oneself completely."</b></span> </blockquote>
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;">--Carl Jung</span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"You can't expect to change your life without a few minor adjustments."</b></span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"Comparison is the thief of joy."</b></span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"If you're not hungry enough to eat an apple, then you're not hungry."</b> </span></blockquote>
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;">--Old wive's tale </span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"At birth we come. At death we go. Bearing nothing."</b> </span></blockquote>
<br />
<blockquote class="tr_bq">
<b><span style="font-family: Arial, Helvetica, sans-serif;">"Health, contentment, and trust are your greatest possessions, and freedom your greatest joy." </span></b></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"To change your life: start immediately; do it flamboyantly; no exceptions."</b></span> </blockquote>
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;">--William James </span></blockquote>
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<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"Nobody is getting out of here alive."</b></span> </blockquote>
<br />
<blockquote class="tr_bq">
</blockquote>
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"Cellulite is a telltale sign that life is a crapshoot."</b></span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"He who wants a result must accept the means of obtaining it."</b> </span></blockquote>
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;">--Leo Tolstoy </span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"Accept your irrelevance."</b></span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"Yes, the world may aspire to vacuousness, lost souls mourn beauty, insignificance surrounds us. Then let us drink a cup of tea."</b> </span></blockquote>
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;">--Murial Barbery </span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"People are too durable, that's their main trouble. They can do too much to themselves, they last too long."</b> </span></blockquote>
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;">--Bertolt Brecht</span></blockquote>
<br />
<blockquote class="tr_bq">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>"Eat well, exercise, and die anyway."</b> </span></blockquote>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-H7Rf9UpflUw/Ul4DFX2xfBI/AAAAAAAAAdE/JTzyG-NMF_w/s1600/IMG_0555.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-H7Rf9UpflUw/Ul4DFX2xfBI/AAAAAAAAAdE/JTzyG-NMF_w/s320/IMG_0555.JPG" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Now it’s your turn--share your best quote related to this wild life or to healthy living in the comment section! </span><br />
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com8tag:blogger.com,1999:blog-1291193586211213646.post-66716002370120652952013-10-08T13:34:00.001-07:002013-11-12T20:06:11.307-08:00Fed Up with Food Fear-Mongering<div class="MsoNormal">
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If you haven’t heard lately that carbohydrates and sugar are deadly poisons,
consider yourself lucky. As a registered dietitian who stays immersed in both
research and popular diet/food trends, a day does not go by that I don’t see
single foods or nutrients being demonized and falsely labeled as evil,
disease-causing, or even toxic. </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">That’s right, eating a slice of bread will now
KILL YOU (or at least eat through half of your brain) according to numerous
supposed health and fitness authorities—including doctors, registered
dietitians, personal trainers, and nutritionists—as well as your
run-of-the-mill diet gurus, countless bloggers-turned-nutrition-experts, and,
of course, big and small media outlets, reporters, and writers. And, if that
single dietary constituent somehow doesn’t kill you outright, you can be sure it will hold
you hostage, force you to eat it to the exclusion of all other foods,
mercilessly addict you, make you obese, and THEN kill you.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Vilifying individual foods or nutrients in the
name of feigned health promotion, or food fear-mongering as I call it, is a
big, big problem. It does NOT make people healthier, nor does it promote the
healthy relationship with food that is so crucial for long-term success with
dietary health and weight control. For reasons I will discuss in a minute, I
believe that food fear-mongering makes people much</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">less</span></i><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"> healthy in body and
mind, more likely to engage repeatedly in cyclical dieting and other unhealthy
eating behaviors, and far less likely to be able to derive pleasure and
enjoyment from eating.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">But first, let’s make sure we're clear about a
couple things. As a dietitian I’m well-aware of diet and weight-related
diseases. I understand that limiting certain foods and nutrients (trans fat,
excess added sugars, for example) and emphasizing others (fruits, vegetables,
omega-3 fatty acids, for example)</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">all the while taking into account the context of an entire diet
and lifestyle</span></i><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">can play a huge role in positive health outcomes. I agree that
there are better and worse food choices when it comes to our eating habits, but
I also realize that diet and health are never black and white, don’t exist in a
vacuum, and are not nearly as simplistic as the gurus and "experts"
who tell us that fructose is POISON (context and dose-dependence be damned)
would have you believe. </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">I mention this because the last thing I want is
people taking from this post that I think loads of sugar is good for you or
that I’m a staunch advocate for eating wheat by the bushelful every day--that's just not the case. But what I do hope will be taken from this post is that consuming
sugar or wheat or ice cream or pretty much ANY FOOD (barring you don't have an
allergy or intolerance) once in a while will not have a significant negative
impact on your health, if done in moderation, let alone be the</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">sole</span></i><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">cause of your death!</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">So let’s do a quick recap: sure, there are
health problems related to overconsuming just about</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">any</span></i><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></i><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">food.
Sure, we’d be better off with much fewer sugary treats and junk processed foods
and much more whole, unprocessed real foods, all in moderation. Sure, there are
probably plenty of people who could lay off some of the wheat or sugar in their
diet, lose weight (as a result of creating a caloric deficit), and feel much
better as a result. But deeming wheat a “dietary poison” and blaming it for all
our ills...WHY??</span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Alright, before we go any further, I want to
show you some of the food fear-mongering I see and hear on a daily basis. I’ve
compiled a list of actual, recent examples—from popular diet book quotes to
tweets to conversations to news media headlines (the names of misinforming
"experts" have not been spared, identities of misinformed laypeople
have)—that will hopefully bring you up to speed on the food fear-mongering
hysteria that is going on. I must warn you, it is obscene—pure theater at
times—and there is death. So. Much. Death (and carnage)!</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">“<b style="mso-bidi-font-weight: normal;">Does
eating grains destroy your brain? More from Dr. David Perlmutter on his new
book, Grain Brain.” (followed by link to promotional website for Dr. David
Perlmutter’s new book)</b></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweet by
Professor Tim Noakes (@proftimnoakes, exercise science professor, author, and paleo-diet
proponent).</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 13.5pt;">“<b>Does eating bread, pasta, or potatoes make you feel better if you’re in a bad mood? You might be a sugar addict! #thesugardetox to the rescue.”</b></span><b><span style="font-family: Arial; font-size: 13.5pt;"> </span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweet by Brooke Alpert
(@bnutritious, Registered Dietitian and author of The Sugar Detox).</span></div>
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<i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">You might have also just been hungry, but what do I
know? In any case, the resolution to this problem—buy the book of course!</span></i><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">“<b style="mso-bidi-font-weight: normal;">Brain
attack from grains!” (followed by link to promotional website for Dr. David
Perlmutter’s new book).</b></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweet by
William Davis (@williamdavismd, cardiologist and author of Wheat Belly).</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>Is this real life?</i></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">“<b style="mso-bidi-font-weight: normal;">Whole
grains are the worst possible foods you could put in your mouth”</b></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweet by Jimmy Moore (@livinlowcarbman, Atkins/Paleo/low-carb diet
advocate*, author of Cholesterol Clarity). </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>That's funny, I could think of a few worse foods, Jimmy, and I bet you could, too, if you didn't have an extreme low-carb image to sell. </i></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">“Freed from the tyranny of wheat and freed from snacking,
cravings, and needless tummy fat!” (followed by link to Wheat Belly
testimonial)</span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweet by
William Davis (@williamdavismd, cardiologist and author of Wheat Belly).</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>The tyranny of wheat! Lol! Move over Stalin and Mussolini, Wheat is after your spot in history!</i></span></div>
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<span style="font-family: Arial; font-size: 13.5pt;">“<b>How
Grains are Killing You Slowly”</b></span><b><span style="font-family: Arial; font-size: 13.5pt;"> </span></b></div>
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<span style="font-family: Arial; font-size: 13.5pt;">Blog post headline by "Wellness Mama" (wife, mom, and "real food crusader"), recently promoted on
Twitter by a low-carb-advocating Registered Dietitian.</span></div>
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<span style="font-family: Arial; font-size: 13.5pt;"><i>Fear-inducing and completely nonsensical.</i></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">“4 Common Foods That <i>KILL</i> 15 Million People Per Year”</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Blog post headline by Kris Gunnars (personal trainer, student, and
“authority” nutrition blogger).</span></div>
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<i><span style="font-family: Arial; font-size: 13.5pt;">In this post, Gunnars inferred from his reference that sugar, high fructose
corn syrup, trans fats, and vegetables oils are</span><span style="font-family: Arial; font-size: 13.5pt;"> </span><span style="font-family: Arial; font-size: 13.5pt;"><b>directly causing</b></span><span style="font-family: Arial; font-size: 13.5pt;"> the 15 million</span><span style="font-family: Arial; font-size: 13.5pt;"> deaths (since the top two causes of death worldwide are
lifestyle and diet-related). Really?!</span></i></div>
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<i><span style="font-family: Arial; font-size: 13.5pt;"><br /></span></i></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><b style="mso-bidi-font-weight: normal;">“Things
as simple as carbohydrates are devastating for the brain and...things like
Alzheimer’s are preventable” (followed by link to Robb Wolf’s (author of</b></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">The Paleo Solution</span></i></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">) Paleo Solutions podcast)</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweet by Professor Tim Noakes (@proftimnoakes, exercise science
professor, author, and paleo-diet proponent).</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><b style="mso-bidi-font-weight: normal;">“Wheat
incites violence! ‘An hour-long prison riot involving up to 50 inmates was
triggered by a disagreement...’ ” (followed by link to an article about a
sandwich-provoked prison riot)</b></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweet by
William Davis (@williamdavismd, cardiologist and author of Wheat Belly).</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>I sure hope Doc Davis was trying to be funny with this one!</i></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">" 'Sugars and trans fat are the KILLERS and can create poor heart health. Inflammation is a ticket to poor heart health.' --@SinatraMD"</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Tweeted by Dietitian Cassie (@dietitiancassie, Registered Dietitian and purveyor of dietary supplements, low-carb advocate). Quote by Dr. Sinatra (@SinatraMD, author of <i>The Great Cholesterol Myth, </i>and BIG-TIME dietary supplement salesman).</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It's all in the dose, though that's never mentioned. Call me optimistic but I don't think anyone's going to drop dead on the spot from either "killer" substance. </span></i><br />
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><br /></span></b>
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">“ ‘Gluten represents the greatest and most under-recognized
health threat to humanity...’ David Perlmutter, <i>Grain Brain</i>”</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweeted by Tom Nikkola (@tomnikkola, personal trainer, Vice President of Business Development for a dietary supplement manufacturing company, and low-carb proponent).</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>As a pal of mine so eloquently said a while back, that's the kind of statement that gets you a book deal. And indeed it did.</i></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">“Right. Eat more grains and sugar. Enjoy killing people with your
advice.”</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b></div>
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<span style="font-family: Arial; font-size: 13.5pt;">Message I got in response to my <a href="http://healthyhausfrau.blogspot.com/2013/08/the-best-part-of-wakin-upis-butter-in.html" target="_blank">Butter Coffee</a> blog post.</span></div>
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<span style="font-family: Arial; font-size: 13.5pt;"><i>I could almost smell this man's fear of grains and sugar through my computer. Sad, really.</i></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">“Gluten is our generations tobacco.”</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Quote from David Perlmutter in his book,</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Grain Brain</span></i><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>Another classic alarmist authority quote--sensationalism at its best.</i></span></div>
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<b><span style="font-family: Arial; font-size: 13.5pt;">“Sugar is addictive and ‘the most dangerous drug of the times’ ”</span></b><b><span style="font-family: Arial; font-size: 13.5pt;"> </span></b></div>
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<span style="font-family: Arial; font-size: 13.5pt;">News headline from</span><span style="font-family: Arial; font-size: 13.5pt;"> </span><i><span style="font-family: Arial; font-size: 13.5pt;">The Telegraph</span></i><span style="font-family: Arial; font-size: 13.5pt;"> quoting Paul van der Velpen, a Dutch health official.</span></div>
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<span style="font-family: Arial; font-size: 13.5pt;"><i>Is that so? Any heroin, meth, cocaine, or alcohol abusers and their families want to weigh in on this one?</i></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><b style="mso-bidi-font-weight: normal;">"Thanks @Dietitiancassie 4 teaching me this months ago! '@Drudge_Report: Sugar is most dangerous drug of the times...' " (followed by link to <i>The Telegraph </i>article mentioned above)</b></span><br />
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweet by Identity Withheld. </span><br />
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>Clearly showing how easily these fearful messages are absorbed by laypeople.</i><b style="mso-bidi-font-weight: normal;"> </b></span><br />
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><b style="mso-bidi-font-weight: normal;">“She
dodged the dietary poisons, lost 69 lbs!” (followed by link to Wheat Belly
testimonial)</b></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></b></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Tweet by
William Davis (@williamdavismd, cardiologist and author of Wheat Belly).</span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>The "dietary poisons" obviously being wheat in this case. Sigh.</i></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<i style="font-family: Arial;"><span style="font-size: x-small;">*Note: I point out whether someone is a "low-carb advocate" not because I have any issue with eating low or lower-carb--if that's what you like, go for it--but rather because my observations indicate that many of these food fear-mongering messages seem to be coming from those whose views are decidedly "anti-carb." </span></i><br />
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Whew...now that we’ve got those out of the way...</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">If you’re still with me and not engulfed in a
fit of laughter, let’s move on and talk about what I believe to be the top two
reasons food fear-mongering is so prevalent:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">1. </span><b style="font-family: Arial; font-size: 13.5pt;">A sensationalistic message sells</b><span style="font-family: Arial; font-size: 13.5pt;">--we've known this forever. </span></div>
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<span style="font-family: Arial; font-size: 13.5pt;">Even more
profitable? A feigned revelation about the dangers of a certain food spread by an alarmist
“authority” in the field. As evidenced by the examples above, many of the
extreme food fear-mongering messages come from people with something to sell
you—in the nutrition field, that usually equates to a book, a diet/service, or
dietary supplements.</span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">2. <b>People need something simplistic to blame for
their weight or health problems</b>. </span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Instead of realizing that most diet-related chronic
diseases result from a combination of repeated suboptimal nutrition and lifestyle choices and
caloric excess</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">over time</span></i><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">, it is far easier to point the finger at one food entity, slap on the blame,
and then attempt to abstain from that food completely. It is unfortunate but many people just CANNOT grasp,
let alone utilize, the concept of moderation with eating, and by putting unnecessary
limits on their diets, they can stay on the straight and narrow, though usually
not for long. </span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">I don’t fault individuals for this: moderation and balance with diet is not easy to come by as I've <a href="http://healthyhausfrau.blogspot.com/2013/08/the-everything-in-moderation-conundrum.html" target="_blank">explained</a> before. Indeed, I feel that demonizing single
foods is actually a symptom of our culture’s desperation and desire to get healthier. At the same time, however, the food blame game is another embarrassingly obvious example of how we seem to be continually grasping for eating truths and absolutes in a society devoid of a food
culture, yet overflowing with food.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">This makes people all too vulnerable to food fear-mongering messages, and with no shortage of these terrifying warnings, an extremely harmful situation arises. </span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">So why is food fear-mongering so damaging?</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">1. <b>Food phobias are created.</b></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">An authority figure saying that sugar is
poisonous exploits people’s ignorance about diet, human physiology, and the
long-term development of chronic disease and teaches them to fear food—this is
no joke! I have seen the effects time and time again in my practice—people who are actually
AFRAID to eat! They have listened to the simplistic, horrifying messages that
x, y, or z food will maim you, induce mold growth on your upper lip, liquefy
your insides after a bout of burning inflammation, and ON and ON and ON and
have frantically boiled down their diet to a few fanatical food options. Then
they wonder why they are tired all the time, sick, depressed, obsessed with
food, and aren't getting any real pleasure from eating. Their dietary restrictions are totally unnecessary, but have been put in place because of false fears implanted by alarmist authorities trying to make a buck. This angers me to no end!</span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">2. <b>Food fear-mongering creates VAST confusion</b>. </span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">How do I know this? Because I get asked the <i>silliest</i> things all the time, by
well-meaning people who really think they’ve got things figured out with nutrition, but have
really been duped by fear-mongerers. A few real examples: </span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>I was recently asked with disbelief: “Do you STILL eat
grains?” I apparently missed the boat—eating grains was SO pre-Wheat Belly!</i></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>Since I do eat grains in moderation, I was once accused of “trusting in corn and wheat” (In Wheat I Trust???) and also informed that my stomach is a “gluten bomb” as a result.</i></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<i><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Discussing the health benefits of legumes with
someone a few weeks back incited this response: “Legumes = lectins = leaky gut
= leaky brain. I’ll get my carbs and protein elsewhere.” This was a completely nonsensical, obviously fearful response. (Side note: the presence of
lectins and phytates in whole grains and legumes is often used by low-carb
proponents to deter consumption of these very healthy foods. <a href="http://healthyhausfrau.blogspot.com/2013/11/lectins-and-leaky-gut-syndrome-good.html" target="_blank">I wrote about the lectin excuse here</a>).</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"> </span></i><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>Someone confidently and proudly told me the other day, “I
rarely eat fruit due to the high sugar content.” She surely got Robert Lustig's "fructose is poison" memo.</i></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><i>I love playing dumb when I encounter
self-made nutritionists so I can see what advice they have for me, and sure
enough, I got schooled with this gem a couple weeks ago: “Nuts are dangerously
inflammatory and should be avoided AT ALL COSTS.”</i></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">These instances make me want to laugh, cry, and
pull my hair out all at once. And the worse part of this immeasurable confusion?
Once this degree of food fear and brainwashing is ingrained, I’ve had little
success helping people like this back to reality.</span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span><span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"> </span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">3. <b>Food fear-mongering messages are terribly counter-productive to creating health.</b></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Because alarmist messages attract attention,
people who are not educated in the science of nutrition and are actively
looking for that one causative reason for their lack of health will easily take
these messages at face value, not question them, or even realize that they
should question them. They believe what these health authorities tell them and start to completely shun wheat or sugar or whatever the
fearful food of the year may be. Eliminating a food or nutrient may provide a
short-term benefit to their health in some way, but more likely than not, the
avoidance tactic will not last, and old behaviors will return, leading again to
a suboptimal health status. <i>No progress is made as a result of food fear-mongering
messages</i>. No real, sustainable, healthy eating behaviors are developed. Time is
wasted. Money is often wasted. Consequently, YES, PEOPLE ARE HARMED.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Final thoughts:</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span><br />
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">Promulgating these vastly oversimplified
food fear-mongering messages (most of which lack support in the overall body of
research evidence) as universal diet recommendations is not only incredibly irresponsible but also completely
absurd.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">I’m fed up with
it. I see the devastating effects food fear-mongering has on individuals as well as how it contributes to our defective, unhealthy culture of eating. </span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><br /></span></div>
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<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">If
you feel the same way I do, I challenge you to speak up when you see
food fear-mongering happening. Make it clear that you DO NOT appreciate simplistic, fearful, out-of-context dietary messages and put a voice to your thoughts about how damaging they are. </span><br />
<span style="color: black; font-family: Arial; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><br /></span>
<span style="font-family: Arial; font-size: 18.18181800842285px;">Food isn’t toxic. What IS toxic are fear-inducing, one-dimensional dietary messages being spread in the name of profit.</span><br />
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com31tag:blogger.com,1999:blog-1291193586211213646.post-39991958016234863752013-10-03T14:31:00.000-07:002013-11-12T18:17:23.794-08:00A Bite Here and There: What's the Big Deal?<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-8Mjt-qHFOXU/Uk3gamdW0VI/AAAAAAAAAcY/7CPUVgGt_-I/s1600/pb_spoon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="274" src="http://2.bp.blogspot.com/-8Mjt-qHFOXU/Uk3gamdW0VI/AAAAAAAAAcY/7CPUVgGt_-I/s320/pb_spoon.jpg" width="320" /></a></div>
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<span style="color: #141413; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 15px;">Does it seem like you are gaining weight but not really eating much more than usual? Do you float through the day without at least <i>some</i> idea of what, where, and when you will eat? </span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">Without even registering on your food intake radar, those small, quick-to-be-consumed-and-then-completely-forgotten nibbles and tastes that tend to “happen” throughout any given day may be subtly sabotaging your weight loss or maintenance goals. Though
seemingly insignificant alone, when added together, these random bites can total up to an unwanted energy surplus. So if your weight continues its mysterious upward creep,
it’s worth it to employ your detective skills. </span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">Use the following example to see
just how easy it is to consume more calories than you need in only a few tiny
tastes. </span></span><span style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 15px;">If you can relate, you may be suffering from</span><span style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 15px;"> A-Bite-Here-And-There-Syndrome (ABHTS). Don't worry, two treatment options are available (see last paragraph)!</span></div>
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<span style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 15px;"><br /></span></div>
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<span style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 15px;">Remember, it takes an excess of <i>roughly</i> 3,500 calories to gain a pound of fat. This means that even one hundred </span><i style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 15px;">extra</i><span style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 15px;"> calories a day could lead to a 10-pound gain in a year! Also, d</span><span style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 11pt;">on't forget that a caloric excess (and subsequent weight gain) can occur EVEN IF you are only eating the healthiest "real foods" possible. </span></div>
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<br /></div>
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<span style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 15px;">Ready to investigate? </span><span style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 15px;">Read on: </span></div>
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<span style="color: #141413; font-family: Arial, Helvetica, sans-serif; font-size: 15px;"><br /></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">1<sup>st</sup> bite: A dribble of milk remains in the carton. You might as well finish it, right?
<o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 25</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">2<sup>nd</sup> bite: There's only a smidgen of peanut butter left in the jar after breakfast—hardly enough to justify
returning to the fridge! <o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 50</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;">3<sup>rd</sup> bite:
The coffee is a bit strong-tasting today at work so you add some half & half. Adding cream is the only way you will be
able to stand the taste, and you NEED your morning caffeine! </span><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 20</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">4<sup>th</sup> bite: You
take what <i>must</i> be the smallest sliver of the leftover birthday cake in the
break room—probably the smallest piece in comparison to everyone else’s
portions. That makes it ok, right? <o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 80</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">5<sup>th</sup> bite:
Whoops! You forgot to ask Jimmy John to leave the mayo off your sub sandwich this noon. <o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 195</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;">6<sup>th</sup> bite:
Two mints, please. (Jimmy added too many onions!)</span><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 20</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">7<sup>th</sup> bite:
You grab a small chocolate from your co-worker’s candy jar—hey, you need the
energy to get your report done this afternoon! <o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 25</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;">8<sup>th </sup>bite:
You snitch a second chocolate from the</span><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"> candy jar. You finished the report—a little
celebrating is in order, no? <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><b>Extra c</b></span><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><b>alories: 25</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">9<sup>th</sup> bite: The office crew has gotten together after work. You nibble mindlessly on the peanuts your server
brought to the table. <o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 105</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;">10<sup>th</sup> bite: Woohoo--free sample day at the grocery store! A tiny piece of marinated steak on a
toothpick couldn’t <i>possibly</i> be the cause of the increasing numbers on the
bathroom scale. </span><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 55</b><o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;">11<sup>th</sup> bite:
You</span><span style="color: #141413; font-size: 11pt;">’</span><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;">re
trying out a new recipe. You have to taste as you cook to get the seasonings
just right. <o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 60</b><o:p></o:p></span></span></div>
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<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt; text-autospace: none;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;">12<sup>th</sup> bite:
Your new kale salad recipe tasted great, and there</span><span style="color: #141413; font-size: 11pt;">’</span><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;">s only about ¼ cup leftover. Hardly seems worth the
effort to package it up and create another dirty dish to clean tomorrow. It was
too good to just toss, so...you eat it. </span><span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt; text-autospace: none;">
<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Extra calories: 110</b><o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt; text-autospace: none;">
<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">The grand total “extra bites” for the day: <b>770
calories</b>. <o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt; text-autospace: none;">
<span style="color: #141413; font-size: 11.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">That slow and insidious weight gain you have been
noticing over the past year now starts to make sense. It may be time to (1) shut your pie hole and/or (2) start tracking
your food intake, Sherlock! ;-)<o:p></o:p></span></span></div>
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-4393508810609908992013-09-22T09:28:00.001-07:002013-09-22T09:37:09.258-07:00{Recipe} hearty banana bread<div class="separator" style="clear: both; text-align: center;">
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<a href="http://4.bp.blogspot.com/-5X7ZP9v7738/Uj8aSyC1pvI/AAAAAAAAAbk/sKNHbzkl5Mw/s1600/bananabread2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-5X7ZP9v7738/Uj8aSyC1pvI/AAAAAAAAAbk/sKNHbzkl5Mw/s320/bananabread2.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span></div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i>Yeah, yeah, I know everybody has a banana bread recipe. But not everybody can say their banana bread is both delicious AND boasts several healthy perks. Just don't try to count this towards your daily fruit servings--it IS still a treat, so enjoy as such. ;)</i></span><br />
<br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: 1 loaf; 12 slices</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 cup 100% whole-wheat flour</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 cup white bread flour</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 1/2 cups unprocessed wheat bran, divided</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 T ground flaxseeds</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1/2 tsp salt</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 tsp baking soda</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 cup organic nonfat plain Greek yogurt</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">4 T organic butter, melted</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">1 cup sugar</span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 large organic eggs</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">3 ripe bananas, mashed</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><b>Directions</b></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Preheat oven to 350 degrees. Coat a 9 x 5 inch loaf pan with cooking spray. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Mix 1 cup of wheat bran into the yogurt and let sit at least 15 minutes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Lightly spoon flour into dry measuring cups, level with a knife. Combine the flours, remaining 1/2 cup wheat bran, flaxseed, salt, and baking soda in a large bowl; stir well. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Mix together butter, sugar, mashed bananas, and eggs in a separate bowl. Stir in yogurt and wheat bran mixture. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Add banana mixture to flour mixture, mixing until completely blended.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Spoon batter into prepared loaf pan. Bake at 350 for 65 minutes. Cover top of bread with aluminum foil and bake for additional 15 minutes, or until toothpick inserted in the center of bread comes out clean. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Cool in pan for 10 minutes; remove from pan and let cool completely. </span><br />
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<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Nutrition</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">This banana bread is nutritionally superior to standard recipes because it contains a blend of 100% whole wheat and white flours (versus all white flour), and it has added wheat bran which provides a ton of insoluble fiber and "bulks up" the bread (helping to make it much more filling/satisfying than standard slices--a must-have feature as I was developing this recipe!). </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Additionally, the Greek yogurt, which I added for extra moisture, provides a nice boost of protein to the bread, which is definitely missing in standard loaves. The ground flaxseeds provide some nice plant omega-3s, lignans, and both soluble and insoluble fiber, along with a little more texture. </span><br />
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each slice contains ~245 calories.</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pro Tips</b><br />
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">You can easily freeze the loaf or partial loaf (after you've enjoyed a couple slices) to bring out again in a week or so if you wish. Just wrap the remaining loaf tightly with aluminum foil, place in a large sealable plastic bag, and pop in the freezer. </span><br />
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<a href="http://2.bp.blogspot.com/-nCiYCCvor0w/Uj8aB69Py0I/AAAAAAAAAbY/4FWfQuxX1C0/s1600/bananabread.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-nCiYCCvor0w/Uj8aB69Py0I/AAAAAAAAAbY/4FWfQuxX1C0/s320/bananabread.jpg" width="240" /></a></div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span>Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-12697786821621339502013-09-18T06:46:00.001-07:002013-11-12T20:02:29.817-08:00 What Happens When the “Experts” Get Confused about Calories (and Why This is Bad News for You)<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-daQWk3bwuH8/UjmulXYlDII/AAAAAAAAAbE/RAPcXs7y20k/s1600/girl-confused.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://1.bp.blogspot.com/-daQWk3bwuH8/UjmulXYlDII/AAAAAAAAAbE/RAPcXs7y20k/s320/girl-confused.jpg" width="320" /></a></div>
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<span style="font-family: Arial;">Nutrition “experts” who shun
calories are all the rage these days, and understandably so: the message they
propagate is favorable to many ears. Within their anti-calorie message is a
utopia where calories don’t matter for health or weight control and thus there
is no need to pay attention to them.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Gosh, who wouldn’t want to get
<i>that</i> memo? Can’t you hear the collective sigh of relief among those trying to
live healthier, eat better, or lose weight—whew, one less thing to worry about!
<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial;">In reality though?<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Calories do matter.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">It’s truly remarkable how
the word <i style="mso-bidi-font-style: normal;">calorie </i>is<i style="mso-bidi-font-style: normal;"> </i>such a dirty word for some.
After all, we all need calories to live. We all benefit from the energy they
provide us. Additionally, when done correctly, “counting calories” (a highly
simplistic term for being aware of your caloric needs and monitoring your
caloric intake), certainly can be very advantageous both for making healthier
food choices and for weight management. Calories aren’t something to fear or
hate—just the opposite—they are a tool to help us eat better, more wisely, and regain
control of our health. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Realizing how beneficial
calories actually are and how best to put them to work for us makes it all the
more puzzling as to why <a href="http://www.dietitiancassie.com/i-hate-calories-part-1/" target="_blank">one nutrition “expert” recently pronounced her <i style="mso-bidi-font-style: normal;">hatred</i> for calories</a>. That’s right, <i style="mso-bidi-font-style: normal;">hatred.</i> Ok, I get it (kind of)—we all
fear things we don’t understand, but “hating calories” and disparaging their
value doesn’t make one a nutrition martyr who helps people live healthier lives,
it just exposes an unfortunate lack of understanding.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial;">And even if you don’t like
them, guess what? <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial;">Calories still matter. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial;">Now, let’s take a look at
some of the points the anti-calorie club attempts to make, along with why those
points are severely flawed:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Anti-calorie crusaders would
have you believe:<o:p></o:p></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">“People who count calories think that weight control
is simply a matter of balancing calories in and out.”<o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: Arial;">Actually:<o:p></o:p></span></div>
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<span style="font-family: Arial;">Qualified nutrition
professionals, along with most people who have ever attempted weight loss, know it's not that easy and don’t promote this simplistic view.
Nutrition experts are keenly aware that weight management is <i style="mso-bidi-font-style: normal;">not</i> simply a result of calories in and
out—weight control is a highly complex beast influenced by BOTH the quality and
quantity of calories, among MANY other factors. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial;">Here are just a couple
well-known examples of the other factors (besides just calories in and out) affecting
our success or lack thereof with lifelong weight control: <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">-Figuring out how to <i style="mso-bidi-font-style: normal;">eat less</i> in our culture of cheap and
abundant calories: how do we cope with our biological drive to eat more when
there is such an overabundance of enticing, ready-to-eat food present? </span><span style="font-family: Arial;">(One solution here is to be
more accountable for what we ingest. Conveniently, “counting calories,” or
monitoring caloric intake, is a very effective means to create accountability.)</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">-Our need to feel more
satisfied on fewer calories: we know that whole, fiber-rich, protein-adequate,
and healthy fat-containing calories fill us up, while highly-processed food
products, refined carbohydrates, and low-fat foods do less for satiation.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">There are many more factors
affecting weight management (other than just calories in and out) of which nutrition
experts are well-aware, so don’t let the calorie-hating crowd trick you into
believing otherwise. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial;">And still, it remains as
true as ever that if you eat more calories than you burn, you gain weight. That’s
right. You can gain weight eating a lot of healthy calories or a lot of crap
calories or any combination of the two. Indeed, even if you are eating the
healthiest foods on the planet—if your body only needs 2,200 calories per day
to maintain its weight and you’re eating 3,800 calories per day, you will gain! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Bottom line: We know that weight
management is highly complex and influenced by innumerable factors. Nevertheless,
the quantitatively consistent makeup of calories <i>does</i> contribute to weight gain
or loss.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Anti-calorie crusaders would
have you believe:<o:p></o:p></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">“Calorie counting = restricting calories.” <o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Actually:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Monitoring caloric intake
has much less to do with restricting and much more to do with making the most
out of each and every calorie you ingest while staying within the caloric
needs for whatever your goals are (loss, maintenance, or gain). This means planning to get your calories from the most nutrient-dense
and filling foods to both improve your overall health and help keep you feeling
full. Monitoring caloric intake is also extremely helpful to make sure you are
eating ENOUGH calories, moderating your portions, and maintaining stable blood
sugar levels.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Bottom line: Monitoring your caloric intake is a healthy behavior with many advantages and is not synonymous with starvation, "dieting," or restrictions. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Anti-calorie crusaders would
have you believe: <o:p></o:p></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">“If you count calories, you must be eating a low-fat
diet.” <o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Actually: <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">No. You can and should eat a
good deal of healthy fat for optimal health and weight management, and by
monitoring your food and caloric intake, you learn to create a better balance
of the three macronutrients: fat, carbohydrates, and protein. People that I
have worked with consistently enjoy eating <i style="mso-bidi-font-style: normal;">more</i>
healthy fats when they monitor their caloric intake (while still losing weight)
than they ever thought possible.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Bottom line: If you truly
understand how calories affect weight, you know that you can eat quite a bit of
fat and not “get fat” so long as you stay within your caloric intake
needs.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Anti-calorie crusaders would
have you believe: <o:p></o:p></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">“If you are someone who counts calories, you believe all
calories are created equal.”<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Actually: <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Let’s repeat. Any educated
and reputable nutrition professional knows that the nutritional QUALITY of all calorie
sources <i style="mso-bidi-font-style: normal;">is not </i>equal. Can we stop with the feigned revelations from notoriety-seeking nutrition “experts” telling us
that 300 calories from a donut isn’t the same as 300 calories from broccoli? This is so obvious it's absurd, yet the so-called nutrition experts keep tossing it up as a revelation. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Additionally, the physical
composition and properties of the foods we eat (the "packages" within which calories are delivered) can be very different: some
foods encourage overeating while some protect against it (think of how easily a
processed fast-food hamburger goes down your hatch compared to a plate full of
whole, raw carrots). <o:p></o:p></span></div>
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<span style="font-family: Arial;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">We also know that how the
body processes calories from carbohydrate, protein, and fat isn’t “equal.” Does
anyone with an ounce of common sense believe that the body metabolizes a sugary
soda the same way it does a handful of peanuts? <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Bottom line: Um, duh? All
calories aren’t equal qualitatively—we’ve known that all along.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Anti-calorie crusaders would
have you believe: <o:p></o:p></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">“Counting calories is not sustainable, leaves you
feeling deprived, dissatisfied, and hungry.”<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Actually:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Knowing how many calories
your body needs daily to run efficiently, keep your weight stable, <i style="mso-bidi-font-style: normal;">and</i> fill you up does exactly the
opposite—it helps create awareness about which foods are the most satisfying
and nutrient-dense, and thus, the best choices for satiety and happiness with
food. </span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">As for not being
sustainable? Keeping track of your caloric intake is one well-recognized
characteristic of people who have been the most successful at maintaining their
weight loss long-term, according to the National Weight Control Registry. I
have seen the same sustainable results in people I work with and even in myself
(I have been monitoring my caloric intake for more than 12 years, maintaining
my weight within a range of about 3 pounds—obviously <i style="mso-bidi-font-style: normal;">so </i>not sustainable!). <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Bottom line: What else can I
say? The idea that monitoring calories isn’t sustainable and leaves you
dissatisfied and hungry is just bogus, plain and simple.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Finally, why do I care so much?<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Because disseminating the
“calories don’t matter” message is extremely misleading and dangerous to an
already epidemically-overweight population. Calories DO matter—quantity and
quality—and the more that people understand and utilize them to their
advantage, the healthier they will be.<o:p></o:p></span><br />
<span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">For another take on this very topic, I encourage you to check out <a href="http://jjstrength.com/blatant-misunderstandings-and-oversimplifications-calorie-edition/" target="_blank">"Blatant Misunderstandings and Oversimplifications: Calorie Edition"</a> by Jake Johnson--an outstanding read with thorough breakdown. </span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><i>*Because calories matter so
much, stay tuned for more on this topic!</i></span></div>
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<br /></div>
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<span style="font-family: Arial;">Recommended reading:</span></div>
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<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-family: Arial;">Why Calories Count</span></i><span style="font-family: Arial;"> by Armi Legge<o:p></o:p></span></div>
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<a href="http://impruvism.com/why-calories-count/"><span style="font-family: Arial;">http://impruvism.com/why-calories-count/</span></a><span style="font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-family: Arial;">Is a Calorie a Calorie</span></i><span style="font-family: Arial;"> by Malden Nesheim and Marion Nestle<o:p></o:p></span></div>
<div class="MsoNormal">
<a href="http://www.pbs.org/wgbh/nova/body/is-a-calorie-a-calorie.html"><span style="font-family: Arial;">http://www.pbs.org/wgbh/nova/body/is-a-calorie-a-calorie.html</span></a><span style="font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-family: Arial;">Calories, Points, and Dots</span></i><span style="font-family: Arial;"> by Dr. David Katz<o:p></o:p></span></div>
<div class="MsoNormal">
<a href="http://health.usnews.com/health-news/blogs/eat-run/2013/07/08/consider-the-quality-and-quantity-of-calories"><span style="font-family: Arial;">http://health.usnews.com/health-news/blogs/eat-run/2013/07/08/consider-the-quality-and-quantity-of-calories</span></a><span style="font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-family: Arial;">Study of diets shows what truly counts: calories</span></i><span style="font-family: Arial;"> by Shari Roan<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><a href="http://articles.latimes.com/2009/feb/26/science/sci-diet26">http://articles.latimes.com/2009/feb/26/science/sci-diet26</a></span></div>
Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com6tag:blogger.com,1999:blog-1291193586211213646.post-66644470074004408892013-09-16T12:09:00.003-07:002013-09-16T12:14:18.570-07:00The Challenges of Change: 3 Reasons Why We Struggle to Create Health<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-nIppjyEiKs4/UjdVyCb2T7I/AAAAAAAAAas/pr7kVvzFquo/s1600/healthygirl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="133" src="http://2.bp.blogspot.com/-nIppjyEiKs4/UjdVyCb2T7I/AAAAAAAAAas/pr7kVvzFquo/s320/healthygirl.jpg" width="320" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Have you recently decided to eat better, exercise more, and (with any luck) lose weight, but find yourself slipping into old, comfortable ruts as the puppet strings of life once again
start tugging?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">If you are already
struggling to get to the gym once a week (let alone your intended six days),
you might consider: Did I bite off more than I can chew here? Was my goal of
swapping out all candy for kale a bit too ambitious?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Was attempting to lose weight even though I’m barely keeping
afloat in other areas of my life just setting myself up for failure?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">If your boat of health is losing steam
more quickly than you had hoped, you are not alone—research shows some 36% of
us don’t maintain healthy changes beyond the first month.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span></div>
</div>
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">So now what?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Why is it </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">so difficult</i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">
to change our eating and exercise habits?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">And how can we ever be successful with lifestyle change?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Let me share with you three common
circumstances I often encounter as a dietitian that may shed some light on the difficulty of change and help you finally make changes that will last.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span></div>
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<b style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"><br /></b>
<b style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">1. Enthusiasm
or a sense of obligation is masquerading as readiness. </b><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">It is easy to get caught up in the excitement and
possibility of a new way of eating or exercise program, but we need to be honest with ourselves—are we </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">truly </i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">ready to begin altering our daily
routines or are we just caught up in the newness of it all? Weight loss takes </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">time</i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">, </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">focus</i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">,
and </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">hard work</i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">. Another crucial component
that will dictate our ultimate success or failure with change is lesser known: it is an often
imperceptible and complex decision we make—an inherent resolve that switches on
like a light in a dark room.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">It is
that moment in which we decide: “I can’t live this way any longer, and I’m
ready to do </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">whatever it takes</i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> to
change.” Have you reached this point?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> If so, you'll know it. </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Haven’t got there just yet?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Then identifying motivators for wanting to live a happier, longer life
can help nudge you closer to the threshold.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Did your doctor recently tell you have high cholesterol and
does that knowledge and all it corresponds with gnaw at you?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Having a compromised health status can
be a huge motivator for lifelong change.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Or maybe you can't stand how you feel anymore and just want to be comfortable in your own skin again.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Whatever your motivation, tap it and remember this driving
force when times get tough.</span></div>
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<b style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"><br /></b>
<b style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">2. Success
is at the mercy of the ever-elusive “willpower.” </b><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">If
you have been waiting for a bolt of lightning to strike you and jumpstart your
willpower, you will likely be waiting a long time. “Willpower,” or lack
thereof, is all too often the most convenient thing to blame when we fail to
follow through on our health or weight loss goals.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">To make things happen, continual, conscious efforts, usually in the form
of baby steps, must be made to eventually reach an improved state of health and
well-being. This might mean devising an alternate route home from work so you
aren’t lured into the fast-food drive-thru lane.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Or, it might mean talking with a dietitian to learn which
foods will help keep you feeling full and which foods aren't as helpful for satiety.
Only by gaining knowledge, planning, goal-setting, and practicing will the necessary
skills be cultivated.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Once these strategies
become second nature, long-term success will be yours.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span></div>
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<b style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"><br /></b>
<b style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">3. The bigger picture needs evaluating. </b><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">If there are just too many seemingly impossible obstacles
standing in the way of your good intentions to improve your diet and be more
physically active, take pause.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">It
is worth it to ask yourself “What </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">is</i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> and </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">isn’t</i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> working in my life right
now?”</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Often, other large-scale
changes need to be made before health and nutrition can be considered your top
priority.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Wanting to improve your
eating habits and lose weight is terrific, but if the other two-thirds of your
life is lacking or unfulfilling, you will fall short of your objectives again
and again.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">What to do?</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Start by assessing the current state of
your being: you may need to quit an unsatisfying job, learn how to say no to
the demands of family and friends, seek help for depression or low self-esteem,
or try to fix a relationship that has been strained for too long.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Whatever may be necessary, don’t
compromise—this is your one and only life, after all!</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Start removing these roadblocks first.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">After making progress and regaining
confidence in other areas of your life, you might find that fitting in a
workout most days of the week is remarkably simple and even
enjoyable.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; line-height: 200%; text-indent: 0.5in;">Anyone even considering taking on the challenge of living healthier deserves commendation; changing
ingrained lifestyle-related health habits is one of life’s most difficult tasks
to undertake. So, assess your readiness, learn, plan, and practice, and make sure it really is the right time in the larger scheme of your life, then go for your goals! The end results truly justify the means.</span></div>
Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-19938098184694744842013-09-12T13:56:00.001-07:002013-09-12T14:09:17.956-07:00{Recipe} relishing summer salad<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-XbGdcR7HZQ4/UjIikUFyIxI/AAAAAAAAAaM/kxqNdn9SDNk/s1600/savoring+summer+salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-XbGdcR7HZQ4/UjIikUFyIxI/AAAAAAAAAaM/kxqNdn9SDNk/s320/savoring+summer+salad.jpg" width="320" /></a></div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i>As summer winds to a close, this surprisingly flavorful (yet simple) salad makes use of some of summer's best offerings. It also serves as a reminder of how easy it is to turn a few whole veggies into a scrumptious masterpiece. Don't plan to have leftovers--my husband and I gobbled this up in one sitting. </i></span><br />
<br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: makes about 4 servings</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 yellow onion, sliced 4 times (keeping rings intact)</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">3 small zucchini, sliced lengthwise</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 cup fresh corn kernels (or frozen, thawed)</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 ripe tomato, cut into segments</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 small hot chile peppers or 1 jalapeno, minced </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Abundant fresh thyme leaves</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 T extra-virgin olive oil</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 T apple cider vinegar</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 T brown mustard</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">3/4 tsp coarse salt</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1/2 tsp coarse ground pepper</span></span><br />
<br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><b>Directions</b></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Heat grill. Spray onion and zucchini slices with a light coating of cooking spray. Grill onion & zucchini slices for about 10-15 minutes, or just until starting to soften and develop grill marks, turning halfway through (if your grill is closed for the season, you can also just broil the sliced veggies). </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Cut grilled onion and zucchini into bite-size pieces and place in large mixing bowl. Add corn, tomato, hot peppers, and thyme.</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">In a small bowl, combine oil, vinegar, mustard, salt, and pepper. Whisk together and pour over vegetable mixture. Gently toss to coat veggies. </span></span><br />
<div style="text-align: center;">
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
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<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Nutrition</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">It is well-known that vegetables are one of the best sources of fiber, vitamins, minerals, and antioxidants. This salad is full of mostly non-starchy vegetables (all except for the corn), which provide a lot of nutritional value for a small calorie price tag. Additionally, the herb thyme is also full of antioxidants and has even been shown to have anti-microbial properties. Coating the veggies with an extra-virgin olive oil-based dressing provides you with abundant monounsaturated fatty acids--one of the healthiest types of fats you can consume. </span><br />
<br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each serving contains ~165 calories.</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pro Tips</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">I love dishes with HEAT, which is why you will frequently see hot hot hot (!) peppers in my recipes. I wasn't really a fan of really hot and spicy foods until I started experimenting with and cooking different cultural cuisines and found out how much a little fire in food can add to the eating experience. So if you are on the fence about adding heat, I'd encourage you to try including more hotness in your recipes, a little at a time. And if you still can't stand the heat, don't get out of the kitchen--but feel free to omit the peppers. ;)</span>Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-81443876079930866382013-09-09T14:39:00.000-07:002013-09-10T08:26:56.786-07:00{Recipe} best turkey burger<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i>You'll have to take my word for it until you try them. But I'm certain you'll agree, these are darn tasty turkey burgers. </i></span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-zfRUzSwoKJk/Ui4_WwMoLKI/AAAAAAAAAZo/jcwWU3v1kkQ/s1600/turkeyburg1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-zfRUzSwoKJk/Ui4_WwMoLKI/AAAAAAAAAZo/jcwWU3v1kkQ/s320/turkeyburg1.jpg" width="320" /></a></div>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><i><br /></i></span>
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: makes 8 large burgers</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Approximately 38.4 oz 93/7 lean ground turkey</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 jalapeno peppers, chopped</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">6 garlic cloves, minced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 medium yellow onion, sliced or chopped</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 tsp olive oil</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1/2 cup chopped fresh parsley</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 tsp coarse salt</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 tsp coarse ground pepper</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 tsp dried oregano</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 large organic eggs, slightly beaten</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 cup cooked wild or brown rice</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><b>Directions</b></span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Saute onion and jalapenos in 1 tsp olive oil just until onions are turning translucent and softening. (If you don't want to dirty up a saute pan, it also works very well to microwave onion & jalapenos for about a minute or just until they are getting soft!)</span></span><br />
<br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Combine all ingredients in a large mixing bowl. Shape into 8 burgers. </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><br /></span></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Spray grill or large skillet with cooking spray. Grill or cook on stove-top until cooked through. </span></span><br />
<div style="text-align: center;">
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
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<a href="http://4.bp.blogspot.com/-HxvKZypxd4E/Ui4_eigfX9I/AAAAAAAAAZw/Id1Nx8wrpj8/s1600/turkeyburg2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-HxvKZypxd4E/Ui4_eigfX9I/AAAAAAAAAZw/Id1Nx8wrpj8/s320/turkeyburg2.jpg" width="320" /></a></div>
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<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Nutrition</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">These burgers are packed with filling protein and full of flavor. Nutrient-rich brown or wild rice is a healthier substitute for the usual lackluster bread crumbs. </span><br />
<br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Each burger contains ~260 calories.</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Pro Tips</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">It should go without saying--the Best Turkey Burger doesn't need a bun. ;-) So skip those worthless processed carbohydrates! Enjoy with a green salad, steamed broccoli or asparagus. You can also serve over cooked farro or quinoa if you prefer. Conveniently, Best Turkey Burgers taste even better as leftovers. ;)</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/--qYp1ZDnhtU/Ui4_jvgcedI/AAAAAAAAAZ4/TYxknaqyVes/s1600/turkeyburg3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/--qYp1ZDnhtU/Ui4_jvgcedI/AAAAAAAAAZ4/TYxknaqyVes/s320/turkeyburg3.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Having a great grill-master is also key to a good burger ;)</td></tr>
</tbody></table>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span>Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com2tag:blogger.com,1999:blog-1291193586211213646.post-84688592503059435142013-08-27T15:33:00.000-07:002013-10-16T13:46:25.896-07:00How to Spot a Diet Guru in 12 Easy Steps<span style="color: black;">Think you've found the best "expert" for reputable nutrition and health information? You might want to double-check: if any of the following sound like your go-to source, run fast!</span><br />
<span style="color: black;"><br /></span>
<span style="color: black;">1. Alleges to understand
nutritional science but rejects it--constantly referring to how they are <b style="mso-bidi-font-weight: normal;">SMASHING MAINSTREAM SCIENCE and DROPPING NUTRITIONAL TRUTHBOMBS</b>!<o:p></o:p></span><br />
<br />
<span style="color: black;">2. Declares repeatedly that "<b style="mso-bidi-font-weight: normal;">calories don’t matter"</b>! <o:p></o:p></span><br />
<br />
<span style="color: black;">3. Describes certain foods or
nutrients as <b style="mso-bidi-font-weight: normal;">EVIL</b> or <b style="mso-bidi-font-weight: normal;">THE DEVIL.<o:p></o:p></b></span><br />
<br />
<span style="color: black;">4. <b style="mso-bidi-font-weight: normal;">Frequently regurgitates pseudoscience</b> from internet-born nutrition
“experts,” health journalists, or people named Lustig, Taubes, Mercola, or
Davis.<o:p></o:p></span><br />
<br />
<span style="color: black;">5. Personally <b style="mso-bidi-font-weight: normal;">follows a fad diet</b>.<o:p></o:p></span><br />
<br />
<span style="color: black;">6. <b>Ca</b><b style="mso-bidi-font-weight: normal;">n’t provide sound research</b> when asked to back up a nutrition or
health claim (and in most cases, they won't respond to you AT ALL when you question them!).<o:p></o:p></span><br />
<br />
<span style="color: black;">7. Shuns moderation in favor of <b style="mso-bidi-font-weight: normal;">extreme dietary restrictions</b> (no sugar,
no carbs, no wheat!) and <b>extreme </b><b style="mso-bidi-font-weight: normal;">excesses</b>
(eat all the butter and meat you can get your hands on!).<o:p></o:p></span><br />
<br />
<span style="color: black;">8. <b style="mso-bidi-font-weight: normal;">Creates and follows arbitrary dietary rules</b> like avoiding gluten
when you don’t have celiac disease or gluten intolerance.<o:p></o:p></span><br />
<br />
<span style="color: black;">9. <b style="mso-bidi-font-weight: normal;">Frequently puts down conventional medical & actual nutrition experts</b> and claims to have MUCH better insight and knowledge than they.<o:p></o:p></span><br />
<br />
<span style="color: black;">10. <b style="mso-bidi-font-weight: normal;">Refers to anecdotal evidence, n=1 experiments, testimonials,</b> and “it works for me and my disciples!”
more than scientific research. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br />
<br />
<span style="color: black;">11. Claims that THE KEY to weight
loss is all in <b style="mso-bidi-font-weight: normal;">tinkering with the hormones
in your body</b>, not simply eating less.<o:p></o:p></span><br />
<span style="color: black;"><br /></span>
<span style="color: black;">12. <b><i>Conveniently </i>has a book or product to sell you </b>or else<b> </b><a href="http://healthyhausfrau.blogspot.com/2013/08/selling-supplement-story.html" style="font-weight: bold;" target="_blank">sells the dubious supplements</a><b> </b>that they HIGHLY recommend.</span><br />
<br />
<br />
<span style="color: black;">Have you ever come face-to-face
with a diet guru? Scary, isn’t it?!<span style="font-size: medium;"><o:p></o:p></span></span><br />
<span style="color: black; font-size: 13.5pt;"><br /></span>
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com3tag:blogger.com,1999:blog-1291193586211213646.post-41428264971398967712013-08-26T15:30:00.003-07:002013-11-12T17:36:06.881-08:00My Common Sense Eating Principles<div class="MsoNormal">
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-31DI9iw0iYI/UkWv6MTtonI/AAAAAAAAAb4/_V5PAnM6B6k/s1600/CommonSense-175.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-31DI9iw0iYI/UkWv6MTtonI/AAAAAAAAAb4/_V5PAnM6B6k/s1600/CommonSense-175.jpg" /></a></div>
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<span style="color: black; font-family: Arial; font-size: 11.0pt; mso-bidi-font-size: 13.5pt;">There’s a mess of information out there on how, what, when, where,
why, and with whom to eat. I certainly get confused (and infuriated) by it all
from time to time, and I know there are many others not in the field of nutrition
who get exasperated with the conflicting, erratic, and often bewildering array
of nutrition and weight loss advice being peddled daily. Food fear-mongering is
also running rampant these days—“don’t eat food X! Food Y will kill you! If you
eat food Z you will die painfully within minutes!”—only adding to the confusion
and intensifying our culture’s disturbing relationship to food (I have a lot to
say about <a href="http://healthyhausfrau.blogspot.com/2013/10/fed-up-with-food-fear-mongering.html" target="_blank">food fear-mongering</a> but I’ve saved <i style="mso-bidi-font-style: normal;">that</i>
rant for its own blog post).<o:p></o:p></span><br />
<br />
<span style="color: black; font-family: Arial; font-size: 11.0pt; mso-bidi-font-size: 13.5pt;">To help counter all the back and forth dietary blather, I’ve come
up with 23 common-sense eating principles, tips, and
thoughts on how to eat for exceptional health, overall life balance, and even
weight loss. These are principles that I’ve learned over time, have seen
working for many people, use myself, and aren’t likely to change when the next
scientific study comes out tomorrow. My hope is that this list will reassure
you that everything is ok—healthy living with food doesn’t have to be hard—and
a lot of times it comes down to good old fashioned common sense. <o:p></o:p></span><br />
<br />
<br />
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<span style="font-family: Arial; font-size: 11pt;">1. <b>As long as you aren't eating the Standard American Diet (SAD) and ARE making changes towards eating a wide variety of whole foods—including
lots of vegetables and fruits, you are already doing a lot </b>to prevent
diet-related chronic diseases such as cardiovascular disease, obesity, type 2
diabetes, and cancer<b>.</b> Historically, humans have survived and thrived on a wide
variety of diets—from really high carbohydrate diets to eating mostly animal
blood, meat, and milk to diets highly comprised of just fat. The only diet that
seems to really make people chronically sick is our own nasty Western diet </span><span style="font-family: Arial; font-size: 14.545454025268555px;">(coupled with minimal physical activity)</span><span style="font-family: Arial; font-size: 11pt;">,
also known by some as the Standard American Diet, which includes lots of
refined carbohydrates, highly processed foods, meat, added sugars and fats, and
few fruits and vegetables.</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
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<span style="font-family: Arial; font-size: 11pt;">2. <b>Don’t wait until you are hungry to decide what to eat </b>(that
usually ends in an overeating disaster). Have a rough plan in your head, know
what healthy options you have on hand, and consider getting into the habit of
eating smartly every 3-4 hours (this works well for some people).</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">3. <b>If you don’t want to play the fad-diet-of-the-month game, don’t</b>. You’ll live, I promise (and be much better
off, I might add!). Speaking of diet fads, JUST DON’T DO THEM. They don’t last
long-term (usually only a few weeks to several months), nor do they create new,
healthier habits—these diets and fad eating styles are merely band-aids on a
wound, temporary fixes that might give you a motivating high for awhile but will
inevitably leave you back at square one again. I’ve seen fad diets fail, again
and again and again. Enough already! The healthiest way to eat is the way that
you can eat for the rest of your life—a way that promotes health, keeps you
satisfied, is pleasurable, and supports a positive relationship with food.</span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">4. <b>There are no superfoods</b>. At least in the sense that one particular
food is so amazing you need to spend an inordinate amount of money, time, or effort to acquire and consume it to the exclusion of other perfectly healthy foods. No one food will guarantee life to 102 or cure your cancer. Unfortunately, nothing like this exists.
Now, are some foods “more super” healthwise than others? For sure! But, there
will never be </span><i style="font-family: Arial; font-size: 11pt;">one</i><span style="font-family: Arial; font-size: 11pt;"> superfood that does
more for your health than a balanced, overall healthy way of eating and
living. The hard truth is that superfoods are good business for health gurus, food
manufacturers, and the media—not for you and me. Tell Dr. Oz to shove his
Garcinia Cambogia and Acai berry. Don’t fall for the hype!</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">5. <b>Eat food. Real, whole, basic foods</b>. What do I mean by this? Whole
fruits, vegetables, legumes, nuts and seeds, intact grains, fresh fish,
poultry, and meat. Avoid the </span><span style="font-family: Arial; font-size: 11pt;">cheaply manufactured, energy-dense, sugary, and salty
foods that crowd the supermarkets and beckon to us from the fast food menu board.</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">6. <b>Rely heavily on foods that have few calories by
volume</b>—conveniently, these are most often the plant foods we should be eating a
lot of anyway, as mentioned above. Eating this way is a very promising strategy
in weight loss and sustained weight control for life. When you think about it,
it’s common sense: if you feel more full (on fewer calories) for a longer
period of time, you will be less likely to consume unnecessary, extra calories
that can lead to weight gain. Best foods to help carry out this strategy? You guessed it: fruits and vegetables--the beneficial components being a
high water and fiber content.</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">7. <b>Eat strategically to promote satiety</b>—along with
a larger proportion of lower calorie/high volume foods, you want to include a
modest amount of satiety-promoting foods with each meal and snack. Fat and
protein do the trick here: think regulated portions of nuts, cheese, avocado,
eggs, or lean meat and fish.</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">8. <b>COOK. From scratch. </b>Start with whole, fresh ingredients. Hamburger
Helper and Panburger Partner are NOT your new kitchen assistants. If you find
yourself staring with dread at or are wondering how a handful of basic food
ingredients sitting on your kitchen counter could ever be as exciting and
delicious as the Monster Thickburger, you probably need some assistance getting
started with healthy cooking. Pour over healthy recipes on the internet (check
out my own blog recipes or one of my favorite recipe idea sources, <a href="http://www.cookinglight.com/" target="_blank">Cooking Light</a>), hire a dietitian to help you
prepare healthy meals, or take some healthy cooking classes. Cooking for
yourself is an essential survival skill in the healthy living wilderness!</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">9. <b>Eat at home 95% of the time</b>--goes hand-in-hand with cooking. If you can't eat at home, at the very least, BRING your food from home. Once you let
restaurants, food-sellers, and food manufacturers prepare even a moderate proportion of your meals, you lose control
over your eating...and your health.</span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">10. <b>Whole dietary patterns over time are more important than single
foods or nutrients</b>. </span><span style="font-family: Arial; font-size: 11pt;">Consistency with your overall way of eating is key,
so it’s not necessary to</span><span style="font-family: Arial; font-size: 11pt;">
get overly obsessed with nutrient details. Our health relies not so much on the
individual nutrients we eat as it does on the source of those nutrients (the
whole food item) and the amount eaten. So the next time a food fear-mongering health
guru shouts at you “...but that has FRUCTOSE in it!” just smile to yourself and
eat on. You know better.</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">11. <b>Most of what we need to know about what to eat (and what NOT to
eat), we already inherently know</b>; however, if you are still in doubt about
whether or not to eat aerosol-can pancake batter, frozen pizza with over 90
ingredients, or Fruit Loops, use your common sense and remember Michael Pollan’s
sound advice, “Don’t eat anything your great-grandmother wouldn’t recognize as
food.”</span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 11pt;">12. <b>Know how many calories you are eating</b> in relation to how much
energy your body needs.</span><span style="font-family: Arial; font-size: 11pt;"> Yes, I strongly advocate tracking calories! I see
the most consistent weight loss and lifelong weight maintenance results when
people understand and use calories to their advantage. Determining caloric
needs and tracking caloric intake will never be completely foolproof—and that
is ok! Still, with close monitoring and subsequent tweaking over time,
determining caloric needs for weight loss or weight maintenance can be very
accurate. In fact, even having a rough estimate of how many calories you need
and how many you are taking in is better than unawareness since the process helps
you gain crucial knowledge and perspective about how the energy in food affects
your weight. By monitoring caloric intake and needs in my own life, I have been
able to keep my weight within three pounds of my goal weight for over 12 years.</span></div>
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<span style="font-family: Arial; font-size: 11pt;">13. <b>Invest in food</b>: you can’t afford
to be cheap here! We spend countless dollars on clothes, jewelry, manicures,
magazines, rent or mortgages, car payments, and other “stuff.” Surely our health and our bodies (we
only get one body, by the way) are more important than anything else in our lives. </span><span style="font-family: Arial; font-size: 11pt;">You really get what you pay for in most cases, and
that goes for food, too! If you spend a little more for better quality food,
you likely will treat that food with more respect—maybe prepare it with more
care or even eat it more slowly. Higher-quality food often tastes better, too,
and, as a result, you may need to eat less of it to feel satisfied.</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
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<span style="font-family: Arial; font-size: 11pt;">14. <b>Eat deliberately</b>. When you
are going to eat, EAT. Don’t do anything else.</span></div>
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<br /></div>
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<span style="font-family: Arial; font-size: 11pt;">15. <b>Recognize that food has a dual
purpose: it is nourishment for both body and mind</b>. Somewhere down the line, too
many of us became more obsessed with the biological importance of food and lost
sight of the fact that eating is pure pleasure, enjoyable, and culturally
significant. Eat guilt-free. ENJOY FOOD!</span><span style="font-family: Arial; font-size: 11pt;"> </span></div>
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<span style="font-family: Arial; font-size: 11pt;">16. <b>How you eat affects the health of the planet</b>. There's no skirting this issue anymore. With the health of
humans’ only home (planet Earth) in peril, you can’t NOT think about this
anymore and consider yourself a responsible or “healthy” eater. There are many
ways you can eat to reduce our impact on the environment, but one of the most
effective is to reduce your consumption of what Mark Bittman calls “inefficient
food”—the most energy-intensive and “inefficient” foods produced being meat,
dairy, and highly processed/packaged foods. Consider three powerful examples
Bittman shares in his book </span><i style="font-family: Arial; font-size: 11pt;">Food Matters</i><span style="font-family: Arial; font-size: 11pt;">
(a highly-recommended read) that illustrate the substantial energy toll
meat-heavy diets take on the environment:</span></div>
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</div>
<ul>
<li><span style="font-family: Arial; font-size: 11pt;">“...eating a typical family of
four steak dinner is the rough equivalent, energy-wise, of driving around in an
SUV for three hours while leaving all the lights on at home.”</span></li>
<li><span style="font-family: Arial; font-size: 11pt;">“If we each ate the equivalent of
three fewer cheeseburgers a week, we’d cancel out the effects of all the SUVs
in the country.”</span></li>
<li><span style="font-family: Arial; font-size: 11pt;">“For a family that usually drives
a car 12,000</span><span style="font-family: Arial; font-size: 11pt;"> </span><span style="font-family: Arial; font-size: 11pt;">miles a year,
switching from eating red meat and dairy to chicken, fish, and eggs just one
day a week—in terms of greenhouse gas emissions—is the equivalent of driving
760 miles less a year.”</span></li>
</ul>
<br />
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<span style="font-family: Arial; font-size: 11pt;">17. <b>Create an eating environment
conducive to your goals</b>. You wouldn’t put a tv, a bunch of your favorite
magazines, and have your iPad open to Candy Crush on your desk at work and
expect yourself to focus and get your job done, would you? So why would you
expect that having a bunch of tempting, fast, easily-accessible crap food around your
house and in your kitchen would help you commit to eating a moderate diet of
wholesome foods? Get rid of the junk and surround yourself with better choices!</span></div>
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<span style="font-family: Arial; font-size: 11pt;">18. <b>Don’t fear fat but DO eat the best
kinds</b>. If you avoid highly processed, manufactured foods and build your diet around mostly whole foods, eating the “right” kinds of fat becomes almost a nonissue. The best
fats are found in nuts, avocados, olives, seeds, fatty fish, and olive oil. Embrace
healthy fat!</span></div>
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<span style="font-family: Arial; font-size: 11pt;">19. <b>You’re getting enough protein,
trust me</b>. Do me a favor: instead of worrying about whether you are getting
enough protein, worry about getting enough vegetables. Any reasonably balanced, calorically adequate diet is going to give you plenty of protein. That’s not to say protein isn’t
important or can’t be used to our advantage. When does protein specifically
come in handy? Like fat, protein is great at helping us to feel full, which is
why it is smart to include a little with each meal and snack.</span></div>
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<span style="font-family: Arial; font-size: 11pt;">20. <b>Have a plan, and a back</b></span><span style="font-family: Arial; font-size: 11pt;">-<b>up plan, and a back-up back-up plan when it comes to eating. </b>You
wouldn’t leave on a vacation without booking a flight, packing your luggage
with essentials, planning sight-seeing opportunities, or knowing where you are
going to sleep, would you? So why is ok to leave the house in the morning not
knowing what, where, or how you are going to fuel your body? Always have a rough eating plan, and, along these lines, it's wise to carry healthy snacks with you. Never get caught with your proverbial
pants down and “have” to resort to eating junk food or fast food. In other words, d</span><span style="font-family: Arial; font-size: 11pt;">on’t let food "happen" to you; unfortunate as it is, i</span><span style="font-family: Arial; font-size: 11pt;">n our
obesigenic society today, it takes a
conscience effort to make healthy choices, and planning helps keep you on the right path. </span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
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<span style="font-family: Arial; font-size: 11pt;">21. <b>Eat today how you want to feel
tomorrow morning</b>. Pretty simple, but very effective. </span><span style="font-family: Arial; font-size: 11pt;"> </span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
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<span style="font-family: Arial; font-size: 11pt;">22. <b>Stop eating </b></span><i style="font-family: Arial; font-size: 11pt;"><b>before</b></i><span style="font-family: Arial; font-size: 11pt;"><b> you’re full</b>. The Japanese advise to stop eating when they
are 80% full. In India, certain traditions recommend only eating to a 75%
fullness level while the Chinese specify 70%. The prophet Muhammad described a
full belly as one that contained 1/3 food, 1/3 liquid, and 1/3 air (ie
nothing). There’s also a German expression that says: “You need to tie off the
sack before it gets completely full.”</span><span style="font-family: Arial; font-size: 11pt;">
</span><span style="font-family: Arial; font-size: 11pt;">Take your pick.</span></div>
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<span style="font-family: Arial; font-size: 11pt;"><br /></span></div>
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<span style="font-family: Arial; font-size: 11pt;">23. <b><a href="http://healthyhausfrau.blogspot.com/2013/08/the-everything-in-moderation-conundrum.html" target="_blank">Everything in moderation</a>,
including moderation</b>. You only have one life, live it wisely and keep health at
the forefront, but don’t miss important opportunities to truly savor it, even
if that means a few extra glasses of wine or two pieces of birthday cake
instead of just one. :-)</span></div>
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-77954114960489121832013-08-24T18:06:00.002-07:002013-10-30T10:25:58.671-07:00{Recipe} grown up tuna salad<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-JxQMoQZMCl4/UhlXBap_oUI/AAAAAAAAAYo/dWrKS1P1cY4/s1600/tunasalad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-JxQMoQZMCl4/UhlXBap_oUI/AAAAAAAAAYo/dWrKS1P1cY4/s320/tunasalad.jpg" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i style="color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 19.5px;"><br /></i></div>
<div class="separator" style="clear: both; text-align: left;">
<i style="color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 19.5px;">This lunchtime classic often lacks excitement and flavor, so I've given the old tuna salad an overhaul by adding a few select extras. Don't forget: better ingredients make a healthier, better-tasting product, so I use premium canned tuna here. I prefer my tuna salad kicked up with a super hot serrano pepper, but you can use whatever kind of pepper suits your taste, or even some cayenne from the cupboard. </i></div>
<span style="background-color: white; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 19.5px;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-aSbOh4k2BQw/UhlXvUP-49I/AAAAAAAAAZA/gZ7iePK8-Mo/s1600/hotpepper.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-aSbOh4k2BQw/UhlXvUP-49I/AAAAAAAAAZA/gZ7iePK8-Mo/s320/hotpepper.jpg" width="240" /></a></div>
<div style="text-align: center;">
<span style="background-color: white; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 19.5px;"><br /></span></div>
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Recipe</b><br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></b>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Yield: makes 4 servings</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Ingredients</b><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 (4.5 oz) can solid light tuna packed in olive oil, drained</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 (4.5 oz) can solid light tuna packed in water, drained</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 T capers, chopped</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1/2 medium onion, chopped or thinly sliced</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1 jalapeno or serrano pepper, finely chopped OR 3/4 tsp cayenne pepper</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1/4-1/2 tsp coarse salt </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">1/2 tsp coarse black pepper</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Juice from 1 lemon</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">Zest from 1 lemon</span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">5 T Hellman's Light mayonnaise </span></span><br />
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;">2 T quality brown mustard</span></span><br />
<span style="font-size: x-small;"><b><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" /></b></span>
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="line-height: 18px;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/--mKVR6MHN2s/UhlXdqkidiI/AAAAAAAAAYs/SHUr_udsVOs/s1600/groundpepper.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/--mKVR6MHN2s/UhlXdqkidiI/AAAAAAAAAYs/SHUr_udsVOs/s200/groundpepper.jpg" width="150" /></a></div>
<div style="text-align: center;">
<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="line-height: 18px;"><br /></span></span></div>
<br />
<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Directions</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Chop the capers, onion, and pepper. Put into a large bowl. Grate the lemon zest into the bowl and then add the fresh lemon juice. Add the tuna, salt, pepper, mayonnaise, and mustard and mix well. Divide into four equal portions. </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-BqbkMCIcim8/UhlXm7oigHI/AAAAAAAAAY0/jeaImRFKSVc/s1600/Lemon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="193" src="http://4.bp.blogspot.com/-BqbkMCIcim8/UhlXm7oigHI/AAAAAAAAAY0/jeaImRFKSVc/s200/Lemon.jpg" width="200" /></a></div>
<div style="text-align: center;">
<br /></div>
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<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Nutrition</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Tuna is a super protein source and also full of one of the healthiest kinds of fats--omega-3s! Each serving of this tuna salad has over 140mg of EPA and DHA omega-3 fatty acids. Adding onion, pepper, and capers increases the volume of the salad which makes you feel more full without adding a lot of calories. I love tuna packed in olive oil because I think the taste is so much better than water-packed tuna, so to balance out the extra calories from the oil-packed tuna, I use Hellman's Light mayo versus the regular version. Feel free to use regular mayo, if you prefer, but realize you'll be adding a few more calories to my per serving calculation. :) </span><br />
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Each serving contains ~167 calories.</span><br />
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<b style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Pro Tips</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">You can skip the bread (or at least make your sandwich open-faced) with this flavor-packed tuna salad. I serve it over a bed of spinach. Add some fruit and a small handful of nuts on the side and you've got lunch! </span><br />
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<a href="http://4.bp.blogspot.com/-bnGupO0wILQ/UhlYeUrYr6I/AAAAAAAAAZI/Ge3tRJ_c3h4/s1600/tuna+on+spinach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-bnGupO0wILQ/UhlYeUrYr6I/AAAAAAAAAZI/Ge3tRJ_c3h4/s320/tuna+on+spinach.jpg" width="270" /></a></div>
<span style="background-color: white; color: #222222; font-family: Helvetica, Arial, sans-serif; font-size: 13px; line-height: 19.5px;"><br /></span>Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0tag:blogger.com,1999:blog-1291193586211213646.post-16058191038453274092013-08-22T11:37:00.001-07:002013-08-22T11:52:18.537-07:00The "Everything in Moderation" Conundrum<div class="MsoNormal" style="margin-left: .25in;">
<span style="background: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 11.0pt; mso-bidi-font-size: 14.0pt;">I
recently came across a <a href="http://whole9life.com/2013/08/moderation/" target="_blank">post</a> criticizing the often-repeated dietary and weight
loss advice to eat “everything in moderation” and wanted to share my viewpoint
on this topic. While I do agree that as a stand-alone, this recommendation is very
fuzzy, it is not completely without meaning and value, and I don’t believe that
the idea of moderation with eating should be thrown out the window. There is no
doubt that moderation and balance with food is a <i style="mso-bidi-font-style: normal;">critical</i> part of long-term success with healthy eating and weight
control; however, I think the “everything in moderation” mantra applies more to
a healthy way of life than to the means in which we get there. To help create more
understanding about what is meant by “everything in moderation” and to specify how
and when this advice applies, I’ve drafted the following thoughts:</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
</div>
<ul>
<li><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif;">Undoubtedly,
ill-defined dietary recommendations are hard to apply in real life, and I do
believe that “everything in moderation” is one of “those” amorphous
blobs of nutrition wisdom. Still, the principles behind “everything in
moderation” are sound and include:</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">By avoiding excesses of any food,
you create balance</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Less-healthy foods <i>can</i> be eaten, but need to be moderated</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">If you completely avoid vast food
groupings, certain foods you crave, or specific nutrients, there is bound to be
a nasty relapse in which you end up overeating the foods you have been
depriving yourself of </span></li>
</ul>
</ul>
<div class="MsoNormal" style="margin-left: .25in;">
</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">At least in my practice,
“Everything in moderation” doesn’t actually include <i>everything</i>. I don’t believe that a moderate intake of regular soda,
junk processed foods, deep-fried & breaded foods, refined carbohydrates,
trans fats, or even high-quality highly-decadent treats, to name a few, should
be the norm. These foods should be rarities. For this reason, I propose that
the advice mantra, “most things in moderation,” be used to provide better
clarity.</span></li>
</ul>
<div class="MsoNormal" style="margin-left: .25in;">
</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">In what instances is “most things
in moderation” most likely to be unsuccessful? In my experience, people do
better obtaining their health and weight loss goals when there is a good degree
of structure. “Most things in moderation” may not work for people actively
trying to reclaim their health, turn their dietary behaviors around, and lose
weight. Some short-term avoidance of trigger foods may be necessary until
better control is gained. Additionally, it is important to reset your taste
preferences from an overabundance of salt, sugar, and fat back to unadulterated
whole foods, and this is often best accomplished by steering clear of the old
favorites for awhile. More stringent, less moderate dietary rules also can help
overhaul a person’s eating <i>behaviors</i>
more effectively, thereby reprogramming them to healthier behaviors.</span></li>
</ul>
<div class="MsoNormal" style="margin-left: .25in;">
</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">When does a diet with “most things
in moderation” work then? You are wrong if you think maintaining a moderate
eating life boils down to having an amazing willpower or is contingent on luck.
No doubt about it, being able to eat in moderation is the result of a lot of
time, hard work, and lifestyle change. Clients and people I know (including
myself) who have success with “moderation” have worked their butts off to get to the point in which this adage can be applied. Indeed, if you haven’t done the
prep work, trying to eat in moderation will probably not end well. But if you
have done the prep work, you will already:</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Have reset your taste preferences
to prefer quality, whole foods with less sugar, salt, and fat.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Have developed an understanding of
the different reasons why<i> </i>you eat
(true hunger, stress, pure pleasure?) and will be mindful of them.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Know which foods are ok in
moderation and which fall into the “rarity” category.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Have learned the importance of
planning your food intake versus haphazardly floating through the day letting
food happen to you.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Have a conscious awareness of the caloric
value of your portions.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Have defined for your individual
needs what “moderate” actually means—once a week, once a day, every other month—and
will be able to use good old common sense to determine what works best for you.</span></li>
</ul>
</ul>
<div class="MsoNormal" style="margin-left: .5in;">
<span style="font-family: Arial, Helvetica, sans-serif;">With these (and other) <span style="background-color: white; background-position: initial initial; background-repeat: initial initial; color: #333333; font-family: Arial; font-size: 11pt;">conditions in place, eating balanced and moderately <i>does</i> happen.</span></span></div>
<div class="MsoNormal" style="margin-left: .25in;">
</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Bottom line: the advice to eat “most
things in moderation” should be used <i>along
with</i> other guidance, not as a stand-alone. In truth, “most things in
moderation” isn’t best utilized as a weight loss strategy, but is what happens after you put in the significant time and effort to truly change your lifestyle and
regain control of a healthy way to eat.</span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
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Healthy Hausfrauhttp://www.blogger.com/profile/07493231739392534728noreply@blogger.com0